Fitness – Selina Rose

Can Lack of Sleep Cause Weight Gain?

It’s cute that we’ve come up with ways to make fun of the weight many people have put on during this global pandemic. The quarantwenty, the covid 15 are just a few of the ways I’ve heard it described.

Fact is, unwanted weight gain is not fun. It doesn’t make you feel great in your skin, or about your body. Additional pounds add stress to your body, makes it harder to move around and more challenging to exercise.

First of all, there’s no shame in having gained weight during a global crisis. Stress levels have been high for months and we’ve all had to do what we’ve had to do to be able to cope. But given that it’s the new year, it’s likely on your mind to make some changes for the benefit of your health.

So, let’s dive into one of the most overlooked factors affecting your weight – sleep.

Weight Loss Resistance

For some people, the reason they’re up a few pounds will be clear. But if you’ve been struggling to lower the number on the scale for a while, it’s time to look at all the factors that could be in play.

If you’ve been stuck trying to figure out how to shed the pounds seemed to sneak up on you despite not changing your diet or exercise habits, you might be dealing with Weight Loss Resistance.

It’s exactly how it sounds: weight that just won’t budge no matter what you do.

One surprising reason why you might be gaining weight or experiencing weight loss resistance is lack of good quality, restorative sleep.

There are plenty of science-backed reasons why a lack of sleep can be a strong contributing factor to not being able to maintain a healthy weight.

Why Lack of Sleep Causes Weight Gain

If you thought unsightly dark circles under the eyes were the worst outcome from cutting corners on sleep, you may want to think again.

Sleep is of the utmost importance to nearly every bodily system and losing out on it, even just a little, creates a vicious cycle in your body.

For example, the more sleep deprived you are, the higher your levels of stress hormone (cortisol) will be, which tends to increase your appetite.

Then, once the appetite is increased, a lack of sleep also thwarts your body’s natural ability to process sugar and carbohydrates – which of course is what you’re craving when you’re exhausted.

Additionally, when you’re overtired, the mitochondria (little cellular factories that turn food and oxygen into energy = metabolism centers) actually start to shut down. This causes glucose to stay in your bloodstream, and you end up with high blood sugar levels.

Insulin is a hormone whose job it is to signal the body’s muscle, fat, and liver cells to absorb glucose from the bloodstream to be used for energy. A study in the Annals of Internal Medicine reported that skimping on sleep can cause fat cells to become less insulin-sensitive by up to 30% – meaning they lose their ability to use insulin properly.

Yet another reason you might pack on pounds when you’re lacking in sleep is because your body goes into survival mode – much like when we deprive our bodies of too little energy & calories. Therefore, survival mode = extra fat storage.

It doesn’t have to be hours of sleep that you missed out on…

Research says that just 30 minutes of lost sleep per day could make you more likely to gain.

Sleep could arguably be the most important thing you can focus on if you’re ready to start a new health optimization plan – and the first step is to make sleep a priority.

Sleeping isn’t just a time to rest — you’re actually nourishing your body just as you are when you’re eating healthy foods. It may require some behavioral and mindset shifts on your part, but your body (and waistline) will thank you.

Tips to get a good night’s sleep

Sleep is one of the best free resources that will help you improve your health and manage your weight. Try these tips to help you get the most out of your night’s rest:

Avoid screen time for 2 hours before bed
Aim to sleep between 10 – 10:30 pm
Black out your bedroom so there’s no light coming in
Try meditation or a deep breathing exercise before bed to help your body relax and prepare for rest
Drink a calming herbal tea before bed (see recipe below)

Do you think sleep could be the missing piece in your weight loss goal? Tell us in the Practice Presence group here.

RECIPE

DIY Sleepytime Herbal Tea Blend

Ingredients

3 parts dried chamomile
2 parts each: dried peppermint and dried lemon balm
1 part each: dried lavender and dried passion flower
1/4 part valerian root (it is important to only add this much valerian root)
Fresh, filtered water

Preparation

While heating water on the stove or in an electric kettle (up to 160 degrees F is optimal for herbal tea), lightly mix herbs together in a bowl.
Place up to 1 Tb of herbal tea mixture into a tea infuser ball.
Place the infuser into your favourite mug, and fill it with hot, but not boiled water.
Let your tea steep for up to 5 minutes before removing the infuser ball.
Save any extra dry tea blend in an airtight container, and store it in a cool, dark, dry place. Will keep fresh for several weeks.
Enjoy your cup of warm DIY Sleepytime Tea, and get more quality zzz’s.

REFERENCES

Eureka Alert: Losing 30 Minutes of Sleep Per Day May Promote Weight Gain

Exercise – How it Impacts Your Energy Levels

Continuing on our summer theme of exercise on the blog, this week we’re looking at how exercise impacts your energy level. When you’re working long hours or on the go a lot of the time, it’s easy to feel drained and want to plant yourself on the couch to recover. While down-time (especially quality sleep at night) is important, adding physical activity to your week can help boost your overall energy.

Maintaining regular body movement is important for managing stress and maintaining optimal hormone levels. Exercise helps your body function optimally over all. As you’ll see in this post, even a little bit goes a long way.

When you’re completely exhausted, the last thing you want to do is lace up your shoes for a workout (nor should you- listen to your body!). But if you’re feeling that way often and you’re tired of being tired all the time, you may want to rethink the idea of regularly exercising.

Exercise is one of the most powerful tools we have for increasing our energy levels and you don’t need to do a lot to reap the benefits… plus, it’s completely, 100% free! How’s that for a powerful health tool?

In fact, a University of Georgia study found that performing 20 minutes of low intensity exercise could decrease fatigue by up to 65%!

A physical activity as simple as walking, yoga or a leisurely bike ride (for only 20 minutes!) can do so much more for your energy than a cup of coffee or an energy drink ever could. Not to mention the downsides of a temporary caffeine boost.

**So how does exercise actually increase energy?**

There’s a lot of amazing things going on in your body during a workout session. When you exercise, your body increases its production of serotonin, endorphins and dopamine — all of which are powerful mood boosters.

Dopamine, in particular, has been found to make us feel more alert and motivated. This is exactly why it pays to take that 20-minute walk during your lunch break instead of scrolling through your social feeds.

In addition to releasing these helpful neurotransmitters, exercise has been found to help us sleep better.

When your body gets the rest it needs on a regular basis, you’ll have the energy to get through your busy day — and maybe even some to spare!

But, can exercise actually works against you?

While a regular sweat session is typically a great thing for your body, there are some circumstances where a workout can actually affect your energy in a negative way.

Working out at night can make it very difficult to wind down and get a restful sleep. Experts recommend avoiding vigorous exercise up to 3 hours before bedtime.

For those with especially hectic schedules, this can be a challenge since it may be the only time of day they can fit in a workout.

However, consider moving your workout to the morning to increase your energy for the whole day. But if you simply can’t, try sticking to a lower intensity nighttime exercise routine so you can wind down when it’s time to sleep. A long walk, or a grounding yoga routine can be just the thing to activate your muscles, without increasing your heart rate significantly.

Too much of a good thing

Yes, you can get too much of a good thing. Exercising too much can actually have the opposite effect on your energy levels.

One study looked at the effects of over-exercising. Participants were put through a rigorous physical training regime for 10 days followed by 5 days of active recovery.

Not only did participants notice a decrease in performance, they also complained of extreme fatigue and difficulty sleeping.

So how much exercise is enough?

It is recommended by many healthy lifestyle experts to get approximately 150 minutes of moderate-vigorous exercise each week to maintain good health. You’ll know you’re getting the right amount of exercise if you notice your energy levels are increasing (pay attention!)

If, after up-leveling your exercise efforts you’re (still) feeling lethargic or are having difficulty sleeping, there’s a good chance you may be overtraining.

One last point about Exercise & Energy — the food you eat also plays a huge role in your energy levels! In addition to getting regular exercise, be sure to fuel your body with whole foods throughout the day to keep your energy levels up and maintained. See my blog post on what to eat before and after exercise.

RECIPE

Energizing Power Balls

This Energizing Power Ball recipe is a great way to fuel your body pre-workout or to give you a mid-afternoon energy boost.

Ingredients

1 cup of rolled oats
½ cup of nut butter (use sunflower, pumpkin seed or hemp butter for a nut-free option)
¼ cup of raw/unpasteurized honey or pure maple syrup
½ cup of hemp hearts or chia seeds

Optional additions: add a handful of chopped dried fruit and/or unsweetened shredded coconut

Preparation

Combine all ingredients in a large bowl.
Roll dough into balls, approximately the size of 1 Tbsp.
Chill and enjoy; place a few in the freezer and enjoy them frozen for a slightly different taste experience!

HIIT workouts: what are they – and are they the best for fat burning and stress management?

Working out has benefits for stress-relief and your waistline. I see many of my clients push their limits at work and then go push themselves some more in the gym. Doubling up like this is not as beneficial as you’d think. So as you read about the benefits of HITT in this post, know that you’ll need to cater your workouts to your stress level and the amount of energy you have on any particular day.

When you’re under a lot of stress, you’re not doing yourself any favours by taking on an intense workout. The truth is, your body doesn’t know the difference between eustress (the good stress you’re under while in a workout) and the chronic stress that can contribute to lifestyle diseases because it’s the same nervous system state. But what HITT training can help you do (over time) is train your body to calm down from intense stress more quickly.

With any exercise program, it’s important to listen to your body and obey your energy level. For women, if you’re in the first 5 days of your cycle, when your energy is directed toward internal processes, it’s not a good idea to do an intense workout. During day 8-24 (assuming you’re on a 28 day cycle) your body naturally has more energy to put into a workout. Listening to your body is the most beneficial way to get the most out of any workout plan.

If you follow the fitness industry, you’ve probably heard of the benefits of HIIT (or High Intensity Interval Training).

The short, yet powerful workouts are touted as the best way to improve your overall conditioning, burn fat, and even balance hormones! (but that’s another article!)

So, what is HIIT anyway?

HIIT workouts involve working at an intense effort level for a short period of time followed by short recovery periods.

Tabata workouts are one great example of a HIIT style workout.

A Tabata session involves 20 seconds of intense all-out effort, followed by 10 seconds of recovery. This is repeated 8 times through for a workout total of 4 minutes only and is said to promote fat loss and increase aerobic power – all in a very short period of time.

Seems like it might be too good to be true…

But, is HIIT really all it’s cracked up to be? And does it actually burn fat?

When it comes to the research, the answer is YES!

One study compared MICT (Moderate Intensity Continuous Training) vs. HIIT and the effects that it had on visceral abdominal fat. The study found that both types of training reduced overall body fat; however HIIT did this in half the time. Half the time!!

Another study from the International Journal of Obesity compared 2 groups of exercisers to determine the benefits of HIIT for women.

The women were divided into two groups: the first group did 40 minutes of steady state aerobic exercise for 15 weeks. The second group did 8 second sprints followed by 12 seconds of recovery for 20 minutes.

The results of the HIIT study?

HIIT participants lost up to 7.3lbs and the steady state exercisers gained up to 2.7lbs. HIIT participants also saw significant reduction in overall body fat as well as subcutaneous abdominal fat – the is the fat just beneath your skin.

Other key benefits of HIIT

Reduces fasting insulin levels and decreases risk for Type 2 Diabetes and heart disease
It significantly improves your cardiovascular fitness. The International Journal of Obesity Study also found that HIIT participants improved their VO2 max (aerobic power) by up to 23%

It balances your hormones! Research shows that high intensity exercise boosts Human Growth Hormone (HGH), which is a powerful anti-aging hormone that helps us maintain lean muscle mass (think revved up metabolism!) AND bone density, which reduces risk of osteoporosis. This can also help your body manage stress, but only if you’re not in a state of exhaustion when you’re working out.

It’s easy to fit into a busy lifestyle since it doesn’t take a lot of time.

They’re portable. You can get an effective HIIT workout using minimal or no equipment whatsoever which makes it great for staying in shape while you’re on the road.

How often should you do HIIT workouts to achieve these results?

HIIT workouts do have a lot of benefits, and it has been documented that they only need to be done 2-3 times a week.

But, because they require such a high level of effort, they can put more strain on your joints, thus increasing your risk of injury if done too frequently.

This 15-minute bodyweight HIIT workout “recipe” is a great way to burn fat and stay fit when you’re tight for time and space.

The Workout “Recipe”:

Ingredients

Jump Squats (beginners can do a regular bodyweight squat without the jump)
Push-ups (beginners can start from their knees)
Jumping Jacks
Burpees

How to perform

Beginners: Do 30 seconds of each exercise followed by 30 seconds of rest. If needed, modify the jump squat to a basic body weight squat (no jump). Pushups can also be modified by performing from knees rather than toes.

Once you’ve completed all 4 exercises, rest for 1-2 minutes. Repeat for 2-3 sets total.

Intermediate: Do 40 seconds of each exercise followed by 20 seconds of rest. Once you’ve completed all 4 exercises, rest for 1 minute to 90 seconds. Then repeat for 3 sets total.

Advanced: Do 50 seconds of each exercise followed by 10 seconds of rest. Once you’ve completed all 4 exercises, rest for 1 minute and repeat for 3 sets total.

Top Protein Powder Picks

Convenience is one of the main motivations driving food choices. I believe that healthy eating can be quick and convenient. In fact, I know this to be true because I don’t like spending hours in the kitchen, but I do love to eat nutritious food.

Protein powder is one of the easiest ways to add on-the-go protein to your diet. The quality of the protein powder will affect how easy it is to digest, and how nutritious the formula is.

When choosing your protein powder, pick based on brand and ingredients. Some tips on choosing a quality product:

Buy from a company who knows health – the protein powders I recommend all come from companies like Sun Warrior, Botanica, and Vega who are leaders in the health space. Nutrition and health is what they research, preach, and manufacture. Health is what they do. When choosing which product to buy, the company will give you an initial indication of quality. Though it’s still up to you to read the label.
Consider your use – one of the main questions I’m asked as a nutritionist is whether it’s better to go with plant-based or a whey based protein powder. For making smoothies as a meal/snack where you’re looking for nutrients, I’d go for plant-based protein. If you’re looking for a post-workout protein boost, that would be a better time for whey. Though, you could use either one.
Consider what your diet is like on a regular basis. If you eat a lot of dairy already, it would be a good idea to use a plant-based non-dairy protein powder so you get more variety.
Quality ingredients – protein powders often contain flavouring, thickeners, or sweet additives to improve the taste. The best choice for you will depend on how you plan to mix your protein (with water in a shaker cup/ blended in a smoothie). Look for products that don’t contain a lot of additives or sweeteners.

For smoothies, choosing a “natural” flavour will make it more versatile (and usually have fewer ingredients) – you can always add cocoa powder to your blend, but you can’t take it out of the protein.
Most companies sell single serving sizes of their protein powders. Purchase a few of these to start before investing in the tub to see what you like best.

Variety is key in having a healthy and nutritious diet. Just like you vary your food choices, it’s a good idea to rotate your protein powders. Once you find the ones you like, I’d suggest having a few different types on hand. Some have more greens, some are fermented, while others have simple ingredients and are easy to digest.

Each type of protein powder can be used at a different time, or in a different combination to keep variety and boost nutrition on a regular basis.

There are many high-quality products out there. Make sure you do your research to find the right one for you. Here are my top choices:

Vegetarian Protein Powders

Botanica – Perfect Protein – finally, a protein blend without peas or stevia. The brown rice protein it contains is fermented, so it will digest easily. It even contains coconut, and quinoa to round out the nutrient profile. This one is sugar free,
Sugar Free | Gluten- Free | Soy-Free | Dairy-Free |Non-GMO | Vegetarian.

Manitoba Harvest – Hemp Pro—this one is a straight hemp protein. It’s easy to digest and the flavour is good when blended into a smoothie. With 15g of protein and 7g of fiber this is a great choice for making any smoothie into a meal. Great for those with sensitive systems, this protein has only a single ingredient: hemp.
There are a few flavours to choose from. This company also makes the Hemp Hearts (seeds you can add to smoothies, salads, oatmeal, stir fry, etc.)
Non-GMO| Vegan | Kosher

Vega One All in One Shake – this has a lot of greens and other nutrients in it as well as protein including spirulina, maca, and a dried fruit and vegetable blend. Vega One is a great option for morning smoothies or making a meal out of a shake. It’s main protein sources are pea, hemp.
Gluten Free | Non-GMO | Vegan

Sun Warrior Classic Protein– Brown Rice Protein Sun Warrior makes brown rice protein that is both sprouted and fermented (two processes that maximize the nutritional value of the protein). With few ingredients, this is a great choice for allergy sufferers because it’s clean, simple and safe. Sun Warrior products are vegan and contain no animal products.
Vegan | Raw | Soy-Free | Non-GMO | Gluten-Free | Dairy-Free

Genuine Health – Fermented Vegan Proteins + – this protein is fermented (partially broken down) so it’s easy to digest, and beneficial for your gut. It contains a blend of pea protein, brown rice, quinoa all fermented for maximum nutrition and absorption.
Gluten Free | Non-GMO | Vegan | Soy-Free

Whey-Based Protein Powders

Kaizen Naturals –Whey Protein Powder – Kaizen Naturals has a very clean product line, which includes their whey protein powder. They source their whey from New Zeland cows. It provides all the necessary amino acids for muscle and tissue growth, with very little additives.
Gluten Free | Non-GMO | Peanut Free

Garden of Life SPORT – Certified Grass Fed Whey – this whey protein comes from a non-gmo, grass-fed source with no added hormones, sugars or antibiotics. It also includes a few strains of probiotic bacteria to aid in digestion.
Gluten Free | Non-GMO

The True Health Benefits of Exercise

Exercise. It can improve your health on all levels. I’m not just talking about being fit and stronger. Exercise can actually improve your overall health and longevity.

You’ve heard this. You know this. Yet, it might not have totally sunk in…

Regular exercise improves your heart health, brain health, muscle and bone health, diabetes, and arthritis. Beyond those, it also reduces stress, boosts moods, increases your energy, and can improve your sleep. And exercise prevents death from any cause (“all cause mortality”).

Convinced yet?

The benefits of exercise come from improving blood flow, and reducing inflammation and blood sugar levels. They come from moving your muscles (including your heart muscle) and pulling on your bones.

You don’t need to go overboard on exercise to get these amazing health results. As little as 30 minutes of moderate activity 5 days/week is enough. That’s simple enough to fit into even the busiest of schedules. You need to plan ahead and set the intention to make it happen.

The best part is you don’t even have to do a particular kind of exercise. All four types of exercise have health benefits. They are:

Endurance (brisk walking, jogging, yard work, dancing, aerobics, cycling, swimming)
Strength (climbing stairs, carrying groceries, lifting weights, using a resistance band or your body weight, Pilates)
Balance (standing on one foot, Tai Chi)
Flexibility (stretching, yoga)

Don’t forget, all exercise counts, even if it’s not doing a sport or in a gym. Weekend hikes, walking to the store and doing household chores also count towards your weekly exercise goal.

Let me take a minute to highlight how healthy exercise really is. Here are a few key points.

Exercise for heart health

Exercise reduced cardiac mortality by 31% in middle aged men who previously had a heart attack.

Regular exercise reduces blood pressure in people with hypertension (high blood pressure).

Exercise for brain health

Exercise can improve physical function and quality of life in people with Parkinson’s disease. It also reduces changes in the brain associated with Alzheimer’s disease.

Exercise improved mental functions by increasing brain-derived neurotrophic factor (BDNF). BDNF is involved in learning and memory. It also increases the size of the part of the brain for memory and learning (the “hippocampus”); this was shown mostly with aerobic exercise.

Exercise for muscle and bone health

Regular physical activity can help maintain strong muscles and bones; this is particularly true for strength exercises. As we age, we naturally start to lose muscle mass and bone density. So, to prevent osteoporosis, exercise regularly.

Remember: balance exercises and Tai Chi can help prevent falls.

Exercise for diabetes

People with diabetes who exercise have better insulin sensitivity and HbA1C values (the marker of glycemic control).

Exercise does this because by contracting your muscles, you’re fueling them with sugar in your blood. This helps to manage blood sugar levels better than without exercise.

Conclusion

These are just the tip of the iceberg when it comes to the health benefits of exercise. By doing just 30 minutes 5 days/week, you can vastly improve your health. Even if you’re running a busy schedule it’s important to take breaks from your “to do’s” to tend to your health through movement.

Since there are different benefits for different types, try mixing up what you do throughout the week. You don’t even need an “official” workout. Walking to the grocery store or doing household chores can count too.

If you’re just starting, then pick something you enjoy, get some accountability (exercise tracker or a buddy), and start.

I want to hear from you… What’s your favorite exercise and how often do you do it?

Recipe (exercise recovery): Coconut Water Refresher