How losing sleep can make you gain weight

We've always stressed to our clients the importance of overall lifestlye factors such as proper sleep and stress management for maintaining a healthy weight. Check out this quick article to see the effect that just one night of poor sleep has on your metabolism.

Source -ca.shine.yahoo.com


A recent study that appeared in the American Journal of Clinical Nutrition showed that loss of sleep can lead to weight gain, partially due to a slowed metabolism.
The really interesting part of the article is this one: "The team found that even a single night of missed sleep slowed the volunteers' metabolisms the next morning, reducing their bodies' energy expenditure for tasks like breathing and digestion by five to 20 percent, compared with the morning after a good night's sleep."

It used to be thought that missing out on sleep caused fewer calories to be burned simply because people were tired the next day and didn't want to move around as much, but according to this admittedly small study, it's decreasing the caloric burn of breathing and digestion. That's not "just because I'm tired;" that's a core metabolic decrease due to decreased sleep.

It's interesting, and reinforces the importance of getting a good night's sleep, but more on that in a moment. I think the real issue with not being properly rested and its effect on weight is the voluntary effect it has, rather than involuntary such as a somewhat-decreased metabolism. I mentioned that if you're tired, you don't want to move around much, and this can include things like skipping workouts. If you slept well and are bursting with energy, jobs get done, weights get lifting, paths get run on, and bicycles get ridden. Not so if you're exhausted.


Even more important is the effect on ingestive behavior, meaning what you eat. Focusing on healthy eating requires using your brain and your will to make the right choices. If you're tired, you're more likely to make bad, calorically dense food choices.

And here is an interesting thing about sleep that might help lower your stress: it's okay for it to be broken up. It turns out that broken sleep is the norm, but we've somehow got the idea that we're supposed to be sleeping eight hours straight every night. If we wake up in the middle of the night, it stresses us out and we can't fall back asleep, and that is a problem.

However, knowing that a brief waking period after a few hours of sleep is perfectly normal can help lower your stress about it and prevent your brain going into overdrive with thoughts of "why can't I sleep? What's wrong with me?"

So the next time you wake up in the middle of the night try thinking, This is totally normal; I do it. I'll fall back asleep soon. And it will increase the likelihood that you do.

Getting back on track

Spring is here and we are excited to be heading outdoors for our Spring/ Summer Boot Camp as well as our various private Boot Camps that we offer. We may even sneak in some outdoor training with our private clients as well. Thanks to everyone who participated in our Winter Boot Camp and made the event a great success.
Be sure to set your fitness goals for the Spring and stick to your plan! Contact us if we can help get you on the right track.

Our most requested recipes are always desserts. When transitioning into a healthier lifestyle the urge for sweet foods can be overwhelming and often leads to cheating and junk food binges. A great tip is to learn 3 or 4 staple dessert recipes that are quick and easy. Make these recipes when your sweet tooth needs to be satisfied. Email us for free healthy dessert recipes. See the recipe below for Sweet Virginia Pecan Pie. This is a great raw food recipe that takes less than 10 minutes to make and will provide your body
with nutrients, fiber and healthy fats….


Sweet Virgina Pecan Pie

A thick raisin filling topped with whole pecans served in a sweet almond crust.

For the crust:
 2 cups raw almonds, finely ground in the food processor
 1/3 cup agave nectar

For the filling:
 1/3 cup coconut water
 1/4 cup pecans
 1/2 cup raisins

To make the crust – in a mixing bowl, combine the ground almonds and agave nectar and mix well. Press the crust mixture evenly into the bottom and sides of a 5 inch pie tin.

To make the filling – in a high speed blender combine all ingredients and blend until smooth. Spoon the mixture into the pie crust. Top with whole or chopped pecans.

Chill in fridge for 1 hour.

Recipe from RAWvolution by Matt Amsden

Live Blood Cell Analysis

We highly recommend this fascinating procedure as a means to view your general state of health.

WHAT IS LIVE BLOOD CELL ANALYSIS?
Live Blood Cell Analysis (LBCA) involves magnifying a single drop of blood to 1500 times under a microscope. The image is then fed to a monitor to allow for easier viewing and analysis. Due to a special darkfield condenser very fine structures are visible.

Disease Development

Cells are the building blocks to all of our tissues and organs and our lives depend upon their health. Cells “bath” in the blood where they receive oxygen and nutrients. The blood is also responsible for carrying waste away from the cells for elimination.

Cells can become malnourished, injured and “sick.” Toxins from sources such as processed food, pesticides, various chemicals etc. can damage cells and congest the blood. In order to maintain optimal health and prevent disease we must keep the blood clean and flowing. Cellular damage and breakdown leads to degenerative disease.

What can be detected in Live Blood Cell Analysis?
LBCA will show the state of your cells and blood and will give you a clear picture of your overall health. You will see the impact of diet and lifestyle choices. Often, it will help to uncover early signs of serious health imbalances long before symptoms are felt.

Signs of the following can be observed;

• Certain nutrition deficiencies, especially Vitamin C
• Digestive disorders, bowel toxicity, dehydration,
malabsorption
• Parasites and Candida Yeast
• Organ stresses such as liver and adrenal exhaustion
• Heavy Metals and Chemicals
• Acidity
• Health and efficiency of red and white blood cells

Suggestions will be made to bring your body back into balance.

Note from Jason and Lisa

As we approach March it is time to review progress on your fitness and
health goals for 2011. Be honest with yourself and ask the following question "Is my current fitness and health regime working?" If the answer is no then you are not alone. Perhaps you have joined a health club but find yourself unable to make any significant physical changes. The majority of individuals who join a fitness club with great intentions do not succeed. Why not? The list is endless - lack of motivation and commitment, inconsistent and unproductive workouts, poor dietary habits and just plain lack of education on how to integrate fitness into your current lifestyle.
Check out these 2008 statistics on the health club industry in Canada;

• Total Industry Revenue $1,890,000,000.00(USD)
• Total Number of Health Clubs 5047
• Total Number of Members 4,635,000 (Source: Fitness Industry Council of Canada)

Despite these staggering numbers, Canadians are getting heavier, sicker, weaker and more depressed. Fitness clubs are a great resource but they are not for everyone!"

Consider hiring a professional trainer that will;

• work one-on-one with you
• design and advance your exercise programs
• have your best interest at heart
• assist in lifestyle and nutrition changes
• motivate and push you to succeed at your goals
• help bring out your w
• work ethic and enthusiasm