Zzzzzz......

My dearest hubby boy has been having trouble sleeping again lately, and feeling fatigued during the day. And lets face it – most people these days thrive on caffeine to get through a brain-fudgy day! I am pleased to say that today, after a long night of sleep, I am enjoying caffeine-free spice tea rather than my normal green tea. But I’ll be the first to admit I find it difficult to commit to normal, healthy amounts of sleep. In such a busy world, it is so easy to want to sacrifice sleep to have more time to do other activities or errands. 42% of all healthy, middle-aged women report some kind of sleep trouble, including difficulty falling asleep, awaking during the night, or not feeling refreshed in the morning.

But sleep is essential! The journal, SLEEP, did a study that found too little sleep (less than 5 hours per night) may increase your risk of abdominal fat, versus those who got at least 6 hours of zzz’s per night.

Not only that, but it is during our visit to lullabye land that some of our most important immune system functions occur, along with some important antioxidant activity.

So how much sleep do you need? Sadly, there’s no “magic number” that’s cookie-cutter perfect for everyone. But the Sleep Foundation says the average adult can use 7-8 hours nightly as a rule of thumb, then adjust from there based on the individual. Note when you feel really well rested versus feeling tired or foggy. The foundation goes on to say that researchers are learning about two factors to a person’s needs: basal sleep needs, and sleep debt. Basal needs are how much your body needs on a regular, average basis. The sleep debt is what it sounds like – any extra rest you may need after skimping on sleep in the past, sickness, disrupted sleeping, etc. The good news is they say over time, you CAN pay off sleep debt and get back to a healthy cycle!

Healthy sleep is a complex issue and takes both mind and body into consideration. So yes, you may have more trouble sleeping if you’re stressed or anxious. You may have trouble waking if you’re depressed or ill. Some things you may have little control over (I wake to garbage trucks clanging and crashing behind my bedroom 2 to 4 times a week between the hours of 1am and 5am... ugg!) but other things you can control! Environment, exercise, nutrition.

Environment:
*Make sleeping consistent – go to bed and wake around the same time, even on weekends
*Create a wind-down program of reading, bathing, or listening to music
*Make sure you have a comfortable bed
*Keep your room free of “sleep stealers” like tv, computers, or other distractions.

Exercise
*Daily! Even if it’s only a 20 minute walk: Your body needs to have at least a little bit of physical fatigue to sleep. Just because you’re mentally exhausted at the end of the day does not mean your body will be ready to sit still and rest.
*Exercise will also help you re-regulate your appetite to help balance out a healthy diet
*Do not exercise too closely to bed time (aim for at least 1-2 hours before) or it may stir you up more than help you relax.

Nutrition
(of course, my favorite area!)
*As is so commonly shared: avoid stimulating food or drink such as coffee, tea, cola, chocolate. (Or at least go for caffeine free – NOT “decaffeinated” as it may still have small amounts of caffeine!)
*Also avoid alcohol – while is seems like a relaxing idea, studies show that it does interfere with good, restful and rejuvenating sleep.
*For dinner, avoid sugar-spiking foods (sugar, refined flours and grains, pop) and stick to whole foods. Be sure to include some protein and healthy fats.
*Avoid a large dinner shortly before bed – aim for 4 hours before; only have a light snack if you’re truly hungry, not just because you’ve got a case of the munchies

You may think a heavy meal will be an enjoyable way to give yourself a ticket to food-coma land, but like the alcohol, it’s not actually restorative sleep. You may feel tired after a large meal, but your body actually goes in to over time – your circulatory system is pumping more blood to the digestive tract, your stomach is secreting extra gastric acids while the smooth muscles start roiling and churning for digestion, and your pancreas is spitting out its enzymes. Your body is a’workin’!

Make sure you eat regularly through the day: don’t eat a huge meal because you neglected to eat, and are trying to “make up” for the missed needs! Instead of trying to “treat” damage done during the day, “prevent” it from happening in the first place! Nutrition isn’t really retroactive. It takes time to break down in your body and be utilized. You get nutrition after you eat, not before ;-)

Ok ok, I know – all is easier said than done! So many things that could affect your sleep and your health! So, pick one or two to aim for – if you’re going to have a huge dinner, at least keep it healthy and light; if you’re going to insist on ice cream for dessert, at least try to limit the portion and have it early; if you can’t take that tv out of your room, at least unplug it (I find there’s a slight electrical sound from my tv and I would not be surprised at all if it can subtly affect sleep! When we actually shut the whole thing down, not just turn off the screen, there’s a substantial and noticeable snap followed by real silence!)

Pick your own goal, but make sure you’re taking care of yourself!

Sleep well, on this wonderfully warm weekend!

~Katie

Heart Healthy Treat

Happy Friday!

Here's a quick little recipe that's heart healthy and yummy as you may be looking forward to a lovey-dovey Valentine's Day soon ;-)

Spiced Walnut Truffles

2 c walnuts
1 c raisins (or chopped dates)
1/4 c agave (or honey or maple syrup)
1/2 tsp cinnamon
1/4 tsp nutmeg
1/2 tsp vanilla
Pinch of sea salt
cacao powder for dusting

The happy truffle couple!

In a food processor, process walnuts into a flour-like powder. Then add the remaining items. Blend it all up until you have a crumbly dough that will stick together when smooshed. I like to leave it unprocessed enough that there are little raisin bits in it. If you over process it, you may need to chill or lightly freeze the dough to make it more workable.

Form into little balls (makes about 30) and then roll in the cacao powder. - though Dave enjoyed popping them plain! Or you can roll in other items you may prefer - hemp seeds, shredded coconut, dust of spices, cacao nibs... Or for a bigger splurge, melt some organic chocolate bars (70% of higher cacao, please!) and dip them for the chocolate indulgence. Ahhhh, heaven!

These will freeze well for several months, or even keep in the fridge for a while. Pull 3-4 out of the freezer and let them thaw a little in the fridge (frozen raisin bits are not pleasant on the teeth!) Don't thaw too many, or you just may eat them all at once! ;-)

In addition to their fiber, protein, B vitamins, magnesium, and vitamin E, walnuts have more omega-3 fatty acids than other nuts, and a good source of monounsaturated fats (MUFAs)! Omegas and MUFAs are heart healthy, providing protective benefits against cardiovascular problems, help with blood pressure, and cholesterol levels. They are also an anti-inflammatory that may help asthma, arthritis, eczema, and psoriasis. These little guys also contain ellagic acid which may help the immune system and be a cancer fighter.

And what do walnuts look like? Little brains! And guess what? Walnuts are good for brain functioning! Your brain has a high amount of structural fats in it, and omega-3 fats are very important in helping keep neurons firing efficiently.

Another cool perk of walnuts is they’re a natural source of melatonin. This hormone may help with a better night’s rest. Ahhh, sleep.

Good little walnut soldiers, all in rows! :)

Ok, I digress – I wanted to focus on hearth health benefits of walnuts for the holiday; but walnuts just have so much goodness! So, keep enjoying those omega-rich nuts in moderation! Roll out some truffles, toss a batch in the freezer to keep on hand for later, and enjoy a cozy weekend!

~Katie

Breakfast?

Good morning!

Today I just wanted to touch on a quick topic: breakfast - essential or not?

Most of us have heard over and over "eat your breakfast!" "Breakfast is a key to losing weight!" and other such promotions of breakfast. And yes, nutrition in the morning is good - helps your mind, body, and energy! ...But only once you're ready for it!

Intuitive eating is becoming the new focus for dietitians in helping counsel their clients. Learning to listen to the body, to wait until you're feeling true hunger to eat and then to listen to your body when it tells you to stop, even if there's still food on the plate! And breakfast is as good a meal as any to listen to your body!

Sunday night went out with a bang - weekends are hard for me to stick to healthy eating! But I ate late at night, and ate a bunch of heavy foods. When I got up this morning, well, I was not hungry! So, I didn't eat right away and instead, sipped on water, and then brought a smoothie with me to work. I did not want to be forced to wait for lunch to get the health and nutrition I need, but I also didn't want to overwhelm my bloated tummy. No, skipping meals is not a great idea. But neither is forcing yourself to eat just because "it's time to" If you are able to, take snacks for when you DO get hungry! Take an apple to work; keep a bag of baby carrots in the fridge; snack on a small bag of nuts, have food available for when you are hungry.

So what do you do about breakfast when you're not hungry? Well, make sure you will be hungry! What did you have for dinner? Lots of dense, heavy foods? What time did you eat dinner? Late? Try eating earlier so you have time to digest your food so that you CAN be hungry in the morning! I know, I know - night time is the hardest time to fight those cravings :) But you can do it! Let your body have the night to rest and recover - not get back logged with processing heavy meals and desserts!

You'll sleep better and feel better!

Sleep well!
~Katie