Woo Hoo!! Day 4 is here of my Whole30 program. I feel great! This might be easier for me because I had already cut out the following before starting Whole30:

  • Dairy – no yogurt and cheese
  • No soda – I drink only water
  • All sugar and artificial sweetener
  • No flour or rice

Working from the Whole30 books has given me focus and guidelines. I’m remembering what it was like 6 or 7 years ago when I lost 80 pounds. I felt so good, energized and proud of the accomplishments I was making along the way.

Today I have eaten two stir-fries. One chicken and one shrimp. My chicken stir-fry was for breakfast so I added pineapple. Lunch was the shrimp. No pineapple but I added cashews. Yummy, yummy, yummy I have stir-fry in my tummy! (Hey when you are a musician you can think up a song for everything.)

Morning work was a total body workout in itself, so I’m taking the afternoon off from exercise. I might even get in a nap. Rest is so important when it comes to living healthy and wanting to lose weight.

Shape.com had this little tidbit of information about why we need rest when we are losing weight.

Leptin is a hormone that is produced in your fat cells. … This is the stress hormone that is frequently associated with fat gain. Cortisol also activates reward centers in your brain that make you want food. At the same time, the loss of sleep causes your body to produce more ghrelin.

Listen to this: Not sleeping enough—less than seven hours of sleep per night—can reduce and undo the benefits of dieting, according to research published in the Annals of Internal Medicine. In the study, dieters were put on different sleep schedules. When their bodies received adequate rest, half of the weight they lost was from fat. However when they cut back on sleep, the amount of fat lost was cut in half—even though they were on the same diet. What’s more, they felt significantly hungrier, were less satisfied after meals, and lacked energy to exercise. Overall, those on a sleep-deprived diet experienced a 55 percent reduction in fat loss compared to their well-rested counterparts.

WebMD has this short list of what we can do to get a better night’s sleep.

  1. Power Down. The soft blue glow from a cell phone, tablet, or digital clock on your bedside table may hurt your sleep. …
  2. Nix Naps. You’ll rest better at night. …
  3. Block Your Clock. …
  4. Try a Leg Pillow for Back Pain. …
  5. Put Your Neck in ‘Neutral’ …
  6. Seal Your Mattress. …
  7. Save Your Bed for Sleep and Sex. …
  8. Set Your Body Clock.

Read more…

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How much sleep are you getting? Is it a restful sleep? What will you do to start getting a better night’s sleep?

 

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