Sleep Your Way To Good Health

       I feel sorry for sleep. When life gets busy sleep is the first thing we sacrifice. Even though it causes fatigue that makes every other aspect of our life more difficult, we continue to trade sleep hours for productive hours. Does this sound counter productive to anyone else??? What is the cost of this shortsighted trade?              

Chronic sleep loss can result in:
-weight gain-through impaired processing of carbs and appetite stimulation
-high blood pressure
-heart attack
-diabetes
-stroke
-psychiatric problems such as depression
-ADD
-increased perception of pain
-increased inflammation in the body
-impaired memory
-increased irritability and impatience
-inability to concentrate
-moodiness
-irregular heart beat
-decreased performance and alertness
-cognitive impairment
-and impaired immune system

      The National Highway Traffic Safety Administration estimates that each year drowsy driving is responsible for 100,000 auto accidents, 71,000 injuries, and 1,550 deaths. One study even found that reduced sleep is a greater heath risk than smoking, high blood pressure, and heart disease.

     So how many hours of sleep do we need? A lot of sources believe that there is no set number that can be applied to the entire population. However I found several studies that reported the optimal number to be 6 to 8 hours. One study that I found particularly interesting had over 1 million subjects from age 30 to 102 and spanned 6 years. These researchers found that people who get 6-7 hours of sleep a night have a lower mortality rate than those who sleep more than 8 hours. Another reported that people who get 7 to 8 hours a night have a 50% decreased risk of colon cancer, 48% decreased risk of heart attacks, and a 19% decreased risk of stroke than those who sleep less.

     I know that getting adequate sleep will always be a struggle but there are several things you can do to improve your sleep.
- Develop a regular sleep cycle by going to bed and waking up at the same time everyday (yes, this means even on the weekends...sigh)
-Find a bedtime routine that relaxes you and readies you for sleep-such as reading or meditation
-Stop eating 2-3 hours prior to bedtime
-Perform regular daily exercise
-Avoid caffeine and alcohol close to bedtime
-Keep your bedroom between 75 to 54 degrees based on your personal preference
-Sleep in a dark room (or wear a sleep mask) to promote melatonin production which is vital for restful sleep

I challenge you all to make sleep a priority for one month and see how much better you feel!

Happy sleeping! :)

Info for this post can be found on Health.Harvard.edu, Web MD, Sleepfoundation.org, and Health.UCSD. edu.

What In The Heck Is Spaghetti Squash?

         I first heard about spaghetti squash in college. I had absolutely no desire to try it-ever. As a picky eater I just knew that it wasn't for me. Recently, however, a friend told me how much she liked it and suggested that I try it. Since it met both of my requirements (1. It has to be nutritious, light on calories, and free of processed foods-so, overall healthy, and 2. It must be easy to cook because I am an amateur cook at best and have limited time to cook) I decided to give it a whirl! To my great surprise, I LOVED it.


       Health Benefits:  The squash and peppers are full of Carotene which protects against certain cancers, heart disease, cataracts, and macular degeneration. The peppers also have Vitamin A which helps with night vision, and Vitamin C which boosts immunity, protects against heart disease, and helps heal wounds.


*WARNING: Like I said, I am an amateur cook at best...


Ingredients:
1 spaghetti squash
1 onion

1 clove minced garlic
1and 1/2 cups tomatos
1 red pepper
1 green pepper
1 orange pepper
3/4 cup feta cheese
2 tablespoons chopped fresh basil


1. Preheat oven to 350 degrees.
2. Cut squash in half and remove all of the seeds. Place the squash cut side down on lightly greased baking sheet. Bake 30 to 45 minutes or until a sharp knife can be inserted with minimal resistance.
Remove from oven an put aside until it is cool enough to handle.
3. Meanwhile, saute onion, garlic, and peppers in olive oil. Stir in tomatos just long enough to warm them.
4. Use a fork to scrape out the squash and place in a bowl. It will look like angle hair pasta. Toss with vegetables, basil, and feta cheese.  Serve warm.
1/6th of this recipe has 155 guilt free calories. :)
You can also bake the squash as above (just the squash portion of the recipe) and top with your favorite pasta sauce for a low cal way to enjoy spaghetti. I have several friends that LOVE it this way.


Resources: Whole Living Magazine, livestrong.com

Make Your Metabolism Work For You

         I know you all have THAT friend. You know that friend. The one who orders (and eats in it's entirety) an appetizer, a salad, a double bacon cheeseburger and fries, and still has room for dessert all while sitting there in her size 2 jeans. It's enough to make you want to throw your small salad AND the side of dressing at her. ;) I always thought that we were born with our metabolism, destine to be a slave to it. As it turns out, I was wrong. Everyone, regardless of age, weight, or level of physical fitness has the power to boost his or her metabolism. This becomes particularly important as we age. After age 25 the average person's metabolism decreases by 5% to 10% per decade (a total of 30% - 40% in over the course of adulthood). This primarily occurs because Americans tend to become less active as we age. Research shows that people who maintain their physical activity level throughout their lives only see a decrease of .3% per decade (1% to 2% over the course of adulthood)!  Our genes only determine 5% of our metabolic rate. The rest is under our control. Here a few ways to boost your metabolism and keep it going into your 100s!


1. Exercise. Metabolism is like a fire and exercise is like stoking that fire. When the body needs energy to complete a task like biking, running, walking, etc it revs up to burn more calories and provide the body with needed energy. This supercharged metabolism can remain boosted for 2 to 24 hours after the exercise. Resistance training with weights or resistive bands is also important as this boosts your lean muscle mass. Muscle mass burns significantly more calories at rest than fat. For every pound of lean muscle mass the body burns 35 to 50 calories a day just to maintain itself vs 2 calories for every pound of fat. This means that if I am standing next to a woman who is of equal weight but has less muscle than me, just standing there, I am burning more calories than her. Research has also found that adding high intensity intervals to your workout can boost your metabolism by 100 to 200 calories a day. To do this, simply alternate 3 minutes of moderate intensity running or biking with 30 seconds of all out effort and repeat.


2. Eat, Eat, Eat. If exercise is like stoking the fire, then eating is like adding wood to the fire. In order to keep a good fire burning you have to add wood regularly, otherwise your fire dwindles out and dies. Your metabolism is no different. When we go for long periods without eating or skip meals altogether our bodies think we are starving and go into survival mode, slowing our metabolism and storing everything we eat as fat. Conversely, if we eat every 2 to 3 hours our body knows that food is readily available and it burns the food instead of storing it. One study showed that those who ate every 2-3 hours had higher metabolism and less body fat than those who ate 2-3 times per day.


3. Eat smart. The best mini meal to choose is one that includes a lean protein such as eggs, low fat dairy, chicken, or nuts and a high fiber food such as a vegetable. In order to break down protein the body needs to expend 25%- 50% more energy than is required to break down fat or carbs. Fiber is non-digestable, but the body will still try very hard to break it down, burning calories in the process. Plus the vegetables are low in calories and high in nutrients-an added bonus!


4. Don't forget your Omega 3 fatty acids. EPA and DHA found in fish oil supplements have been found to boost metabolism by increasing levels of fat burning enzymes and decreasing levels of fat storing enzymes. Aim for a supplement that has at least 300 mgs of EPA and DHA total.


5. Drink green tea. Green tea has been found to increase calorie burning by 17% for a short period of time after you drink it.


6. Don't forget your H2O. People who drank 8 glasses of water a day had higher metabolisms than those who only drank 4 glasses a day.


7. Watch your calories. Never eat less than 1200 calories a day as this puts your body in starvation mode. See #2 above.


8. Get adequate sleep (6-8 hours a night). Lack of sleep deceases your Basal Metabolic Rate (the number of calories that you burn at rest performing basic necessities such as pumping blood, breathing, etc.).


Remember, this is not "all" or "nothing". If you can't integrate all of these metabolism boosters into your life, do what is practical for you. Every little bit helps! :)


The info above can be found on WebMD and Dr.Oz's realage.com.

I Gotta Have More Cowbell, Baby!

        This past Sunday I ran the inaugural Mo' Cowbell Half Marathon in historic St. Charles, MO. Not only would I say that this was a great race, but more specifically this would be a great race for a first time half marathoner. Here are the details: 
1. The race had a fun theme (who doesn't love the SNL skit that made the cowbell famous!). Check it out here: http://www.funnyordie.com/videos/80a71ef8cb/more-cowbell. Some people we even inspired to don their best cow costumes for the occasion! After the race you had the option to get a complimentary picture taken with a cardboard cutout of a cow and of course there was plenty of the song "Don't Fear the Reaper" by the Blue Oyster Cult. 
2. There was (possibly) a World Record set that morning. The runners packet came complete with a cowbell for all runners and spectators to ring 10 minutes before the start of the race in an effort to break the current World Record of 2055 people ringing 1023 cowbells. 
3. The race shirt was great! Now come on, admit it, you know the shirt is a consideration when picking a race. :) This one was great. All participants received long sleeve New Balance technical shirts with the Mo' Cowbell logo (of course). I don't usually advocate wearing a new shirt for a race but given the 45 degree weather that morning I made an exception (I needed those long sleeves to get me out of the car that morning). To my relief the shirt performed great-my water was wicked and my arms were warm. :) 
4. The course was both scenic and (mostly) flat. The scenery ranged from the river view of Main Street St. Charles, to corn fields, to the quaint New Town neighborhood including around New Town Lake. The constantly changing scenery helped to make the 13.1 miles pass quickly (as quickly as 13.1 miles can pass). Now for the low-down on the hills. Miles 1-9 are pretty darn flat. Mile 10 and definitely mile 11 are hilly and not so much up and down hilly but more like up and up and up hilly. Miles 12 and 13 are your reward as they are mostly downhill or flat giving you a nice opportunity to finish strong. 
5. Record fast race result! I was able to go from the finish line to the Results Tent to find out my official time, pace, rank overall, and rank in my age division. No waiting days for online results here! 
6. With 1500 participants this race is small in comparison to 15,000+ participants in some of the more major races. This is great for the first timer. It means less chaos on what is sure to be a daunting morning. Since this race only has the option of a half marathon (vs those who also offer a full marathon) the day lacked the usual "intensity" that the full marathoners bring to a race. Now, depending on what kind of racer you are, this can be good or bad. Some are invigorated by this intensity (myself included) and some are stressed out by it. Either way, it was no where to be found in this race. I found this race to be enjoyable and fun. 


I can't wait to do it again! :)


For more information check out Mo' Cowbell's official website at www.mocowbellmarathon.com.

Breakfast Is THE Most Important Meal Of The Day-Or Is At Least In The Top 3

             There is a reason why people have always said that breakfast is the most important meal of the day-and that's because it is. Yet, a recent study by the Kellogg company reported that 66% of Americans skip breakfast! While skipping breakfast may seem harmless, there are significant consequences.

-The prolonged fasting that occurs when you skip breakfast can increase your body's insulin response, which in turn increases fat storage and weight gain.
-People who reported skipping breakfast had more risk factors for heart disease than their breakfast eating peers.
-Those who skip breakfast tend to have worse eating habits and are less active than those who do eat breakfast.
-Researchers found that those who didn't eat breakfast had higher insulin levels, increased bad cholesterol, and waists that were 2 inches larger than their breakfast eating peers.
-Skipping breakfast is strongly linked to obesity.
-Skipping meals makes weight control more difficult as meal skippers tend to eat more food than usual at the next meal or nibble on high calorie snacks to keep hunger at bay.
- Several studies suggest that people tend to accumulate more body fat when they eat fewer, larger meals than those who eat the same number of calories in smaller, more frequent meals.

Aside from avoiding all of the above, eating breakfast has the following additional positive effects of your health:
- A healthy breakfast replenishes the glycogen stores that supply your muscles with energy, making any workout you squeeze in easier. (and who in the heck doesn't want a little help with their workout??)
- Children who eat breakfast have been shown to have increased concentration, problem solving ability, mental performance, memory, mood, and recall. They even had higher test scores and were less likely to miss class, be tardy, or report that they were sick. The study I looked at focused on children but I am sure this is also true for adults.

While eating breakfast is a must, keep in mind that you want to keep your calories around 250 as high calorie breakfasts have been shown to result in high calorie lunches and dinners which, of course,  will result in weight gain.

        I know we are all strapped for time in the morning so here is a list of quick and healthy breakfast ideas.
-whole grain toast with peanut butter (or sunbutter for those with allergies).
-yogurt and a piece of fresh fruit
-whole grain cereal with skim milk
-high fiber breakfast bar (look for at least 6 grams of fiber and watch sugar content).
-Rebecca's breakfast sandwich: scrambled egg cooked in the microwave on whole grain toast with low fat cheese and a glass on skim milk
-For those who absolutely have to get a fast food breakfast, subway has several healthy options.

        There are not too many situations where eating actually results in weight loss and weight control. Take advantage of it and eat your breakfast. :)

The above information can be found on WebMD, Mayoclinic.com, Medscape, and Dr.Oz's realage.com.

You Are A Lean, Mean, Running Machine...

         When training your body to do something (like run) it is important to think of your body as a machine (that's right, you are a lean, mean, running machine!).  If you want your machine to perform at it's peak ability, it is imperative that you give it what it needs. You wouldn't put soda in your gas tank and expect your car to run, and your body is no different. In order to maximize your performance (and decrease your perceived difficulty) I suggest you do the following:

1. Hydrate. Hydrate. Hydrate. This is very important. Our Bodies are 60% water and as such our muscles require water to perform at their peak. This means drinking water (or sports drinks mixed with equal parts water) before (especially the day before if you run in the morning), during, and after a run.
2. Eat carbs. The process in which our muscles break down the food we eat for energy is complicated. On it's most basic level our muscles use glycogen and glucose (which we get from the carbs we eat) to fuel our workouts. I am not saying that you need to carb load prior to every run (however, I am a proponent of carb loading prior to a long run or race) but I would make sure that carbs are represented at the meal prior to your run (Sweet! A reason to eat carbs guilt free!). Keep in mind that for morning runners this may be dinner the night prior.
3. Make your post run meal a combination of carbs and protein. The carbs will replenish the glycogen and glucose that you just depleted and the protein is necessary to build muscle.
4. Get good technical running shoes. It is imperative that your shoes provide you with the support your feet need (this becomes more important as your mileage increases). Lack of support can manifest as aches and pains in any or all weight bearing joints or possibly blisters. Good shoes are an important part of injury prevention.

       It is also a good idea to journal details of your runs in your running log. Include as many details as possible. Things like what you ate, drank, how much sleep you had, time of day, and difficulty level of your run that day. Over time you should start to see a pattern which will tell you specifics about your lean, mean, running machine and what factors produce the best results. Then all you have to do is focus on what goes into a great run and repeat, repeat, repeat!

Is The Fountain Of Youth Overflowing With Green Tea?

     Green tea may just be the most amazing beverage on the planet. It can literally add years to your life (more on that later). It is chock-full of Catechins, a potent antioxidant that is responsible for these  numerous health benefits:

-Promotes weight loss and specifically targets belly fat
-decreases risk of cancer specifically skin, breast, lung (by 18%), esophageal, bladder, stomach, prostate, pancreatic, and colorectal cancers
-decreases the risk of cognitive changes as seen in Alzheimer's Disease and Parkinson's Disease by 50%!
-decreases risk of heart disease
-deceases atherosclerosis
-decreases risk of blood clots
-decreases cholesterol
-prevents diabetes
-prevents stroke
-deceases risk of liver disease including liver cancer, cirrhosis, and fatty liver disease
-improves artery function
-improves energy
-fights inflammation associated with Osteoarthritis as well as Rheumatoid Arthritis
-decreases wrinkles
-decreases risk of glaucoma, cataracts, and macular degeneration
-decreases depression in those aged 70+ (I would imagine this to be true for other age groups as well but the study I looked at targeted the 70+ crowd)
-lowers risk for high blood pressure by 46% to 65%
-decreases the risk of re-occurance of breast cancer in stage I and stage II patients
- and new research suggests that it may even help treat uterine fibroids

         Perhaps the most amazing finding is it's ability to add years to your life. One study found that people who drank 3 or more cups of green tea a day showed 5 less years of aging in their telomeres. What in the heck is a telomere? It is the DNA end caps on each of our cells (think shoe lace tips). As the body repairs cell damage (which is common with aging) these end caps get smaller until they finally reach critical length, which means that they are too short to replicate, resulting in cell death. As our cells die, we die. The theory is that since the green tea fights all of the diseases listed above, the cells do not have to perform as much cellular repair resulting in longer telomeres and longer lives.

          So how much green tea do we need to drink to garner the most health benefits? The studies I looked at evaluated differing amounts. Here is a quick list:
10 oz a day: fights plaque build up in arteries and decreases risk of stroke
2 cups a day: inhibits cancer growth, decreases risk for dementia and cognitive problems
3 cups: decreases depression, preserves telomeres
7 cups: promotes weight loss and targets belly fat
Across the board, the studies did agree on one thing-that the more green tea you drink, the more benefit you get. So, it's up to you-10 oz or 10 cups-it's all good for you.

         In order to maximize your green tea benefit I suggest the following:
-Allow tea to steep for at least 3 to 5 minutes to bring out the catechins
-Drink freshly brewed as the catechins lose potency as the tea sits
-Avoid decaffeinated, bottled ready to drink, and instant teas as these have less catechins
-Tea can impede the absorption of iron from fruits and vegetables. Add lemon or drink between meals to counteract this.

        At a cost of just pennies a cup and just minutes to make, good health doesn't get much easier than that!  Bottoms up! :)

Research for this post found on WebMD, Dr.Oz's Realage.com, Health.Harvard.edu, and Medscape

Meet Gladys Burrill

         This is the amazing Gladys Burrill. On December 12th, 2010 this amazing little lady set the new World Record for the oldest women to complete a marathon (all 26.2 miles of it) at the astounding age of 92! Breaking the previous record held by Jenny Wood-Allen of Scotland who completed the London Marathon in 2002 at the age of 90. She has earned the nickname "Gladyator" by power walking/jogging 5 of the last 7 Honolulu Marathons. She missed 2008 due to the death of her husband days earlier and had to drop out of the 2009 race after a stomach bug sidelined her halfway though the race. She completed the 2010 race in 9 hours and 53 minutes which is a 22:38 pace. I don't know many 92 year olds that can walk 1 mile in 22 minutes (and as a Physical Therapist I know A LOT of 92 year olds) much less 26.2 of them! Shoot, I know some 30 year olds that would complain at that pace. 

       Gladys leads a very active life.  Prior to becoming a marathoner at the age of 86, Gladys was a mutli-engine aircraft pilot, mountain climber, desert hiker, and horseback rider. Even when she is not in training she walks about 45 miles a week. 

        Her advice for others wanting to live a long and healthy life: "Just get out there and walk or run. I like walking because you can stop and smell the roses, but it's a rarity that I stop." She attributes her success as a marathoner to her positive attitude. "It's so important to think positive. It's easy to get discouraged and be negative. It makes such a difference in how you feel and your outlook on everything."

Watch out Gladys! I just might break your record in 62 years! :) 

The Biggest Loser? Yes, Please.

         I would not call myself a reality TV fan. In fact the only time I actually watch TV is while I am on the treadmill every morning. (I will forever be indebted to the inventor of the DVR for saving me from 4am programming and my certain death from sheer boredom.) However, my favorite show to watch while I am hoofing it is The Biggest Loser. I encourage anyone who has an interest in losing weight to watch this show. Here are a few reason why:

1. This show is about people making the commitment to themselves to lead healthier lives. They are not losing weight by trying every fad diet out there. They are doing it through good old fashion exercise and healthy eating which has been proven to be the most effective way to achieve long term weight loss and weight management.

2. In the beginning, the contestants are in such a dire position that some may think they are beyond help. Yet, time and time again they prove that with the right attitude, hard work, and self-discipline anything is possible. Many start out on numerous medications for high blood pressure, diabetes, high cholesterol, etc and are able to ween off of these medications by adopting a healthy lifestyle further proving what a substantial and detrimental effect that excess weight has on our health.

3. This show is a dose of weekly motivation. As you see the amazing transformations I encourage you to imagine your own transformation. The sky is the limit. Napoleon Hill said "Whatever the mind of man (or woman ;) ) can conceive and believe, it can achieve." Last season's winners (Olivia and Hannah) started out at 261 pounds and 248 pounds and shrunk themselves to 132 pounds and 128 pounds respectively. If they can do it, why can't you?

Read more about Olivia and Hannah at:

http://www.prevention.com/health/weight-loss/diets-getting-started/biggest-loser-weight-loss-success-story-olivia-ward/article/df4a051edc800310VgnVCM10000030281eac

and http://www.prevention.com/health/weight-loss/diets-getting-started/biggest-loser-weight-loss-success-story-hannah-curlee/article/11dc051edc800310VgnVCM10000030281eac____

4. These contestants prove that size is not a determining factor of whether someone can exercise. I watched a 500 pound man run a 5K. If he can do it at 500 pounds, what is stopping you?

Now, I do not recommend sitting in front of the TV with a spoon and a carton of cookies 'n cream to watch the biggest loser, but you can do a routine of floor exercises or run or walk on a treadmill while you watch! Let this show motivate you right into some weight loss of your own.

Don't miss the season premier Sept 20th at 7pm central on NBC!

Calorie Counting 21st Century Style

   Tracking calories and exercise can be tedious and down right annoying. It is, however, a very effective way to lose weight (as well as maintain weight). Old fashion pen and paper will work but it is not nearly as fun as such websites as Sparkpeople and My Fitness Pal. Both of which are free to use and both of which come with free smartphone apps (a must for anyone who eats outside the confines of their home- hermits need not look into this option ;)). I have used both and my preference is My Fitness Pal so I will speak in depth about this site. I recommend that you check out both (or more), however, to find one that meets your individual needs.
 
    Basically, this is how My Fitness Pal works: You set up your profile by answering a few simple questions. You tell them your current weight and your goal weight and the program tells you how many calories you should be consuming. This site has an enormous databank of nutritional stats on millions of foods. You just input what you eat and it calculates your calories. If you are using the smartphone app you can even input your calories by scanning the barcode on the package! The top of your homepage has a running tally of how many calories you have left for the day for quick reference. When you put in your daily exercise the program will calculate your calories burned based on your current weight (heavier people will burn more calories when they exercise). These exercise calories will then be calculated into your daily calories as extra calories earned through exercise. Meaning that if you know that you will be going over your allotted calories (lets say for a much needed date night complete with a bit of wine at dinner- or maybe you skip dinner altogether and just want to down a bottle a wine single handedly) you can do more exercise that day so that you can stay within your calorie limits. It also has the option to find your friends (who are also on My Fitness Pal) in a Facebook-like feature where you can give support and congrats to one another (or commiserate together after a particularly difficult calorie day). Under the "Tools" tab you will find a BMI calculator which will help you determine what a healthy BMI is for your height giving you an idea what a healthy weight is for you. For those looking to connect with other "losers" there is an entire community of message boards under the "Community" tab. Perhaps the best feature of all is that at the end of the day you click on "complete this entry" and the program with tell you "if everyday were like today in 5 weeks you would weigh ____". There is nothing more gratifying (and motivating) after a day of exercise and calorie cutting than seeing how much your hard work will pay off in the long run!

For your convenience I have included a link to My Fitness Pal in my Best.Links.Ever. section.