Beauty Secret.... SLEEP! Weight Loss... SLEEP!

You have to watch the
    Movie "Avanti"  with Jack Lemon and Juliet Mills 
     (filmed in ITALY of course) va bene!  

Juliet Mills plays a "chubby" single English women in the movie and makes multiple reference to her weight problem.  In one scene she tells Jack Lemon that her Doctor told her to sleep more.  If she's sleeping she can't eat.   


Not so far from a scientific truth 

          Proper sleep aids in weight loss and weight management

I just was reading Daniel Amen MD (link) book on "change your Brain Change your Body.  He sites many studies that prove a relationship between weight management and sleep.  In his book he sates that  Stanford University found that people who sleep less have a higher body mass index (BMI) levels.   It seems that two important hormones, Ghrelin and Leptin, are affected by the amount of sleep you have.  I'm not going to go into all the detail  but Studies showed that when you don't get enough sleep, you feel hungrier and don't feel full regardless of how much you eat.

 Glamour Magazine (link) also took this idea and did an unscientific  study.   They enlisted 7 women to sleep at least seven and a half hours each night for ten weeks without changing their diet or exercise.  All seven women lost  from  6 to 15 pounds !

Ahhhh Sleep!  

"Sleep perchance to dream"

Shakespeare

Benefit's of a good night sleep - Beautiful Skin
 Rejuvenates the skin
            Cell regeneration happens more quickly while you sleep, generating more new skin cells.
Reverse skin damage 
           While you sleep your skin repairs itself from daily Damage of UV rays, secondhand smoke
           and other environmental pollutants that cause premature aging and damage.
Prevents ACNE!
            As we sleep, the brain regulates the body's hormones.  Acne is a results of a hormonal imbalance.

Sleep deprivation slows reaction times, clouds judgement, affects vision and impairs information processing, and increases aggressive behavior.


Sleep Deprivation is a hazard to your health:

• You are more inclined to drink more caffeine, smoke more, exercise less, drink more alcohol. 
• Puts you at risk for Type 2 diabetes
• Linked to mood problems and depression
• More vulnerable to anxiety disorders
• Increases ADD symptoms
• Increases risk in developing Alzheimer's disease

Here are Two Links for Idea's on How to develop good "sleep" habits

Psychology Todays (Link) 5 tips  

More Tips on Falling and Staying asleep (LINK)

Average Sleep Requirements by Age 

(sources: National Sleep Foundation, National Institute of Neurological Disorders and Stroke)

Age Range   Number of Hours of Sleep

1-3 years old                    12-14 hours

3-5 years old                    11-13 hours

5-12 years old                 10-11 hours

13-19 years old                      9 hours

Adults                                       7-8 hours

Seniors                                        7 - 8 hours

I had heard before that Traditional Chinese Medicine practitioners claim that the

 hours between 10 pm and midnight are especially powerful for rejuvenation. 

Some people, claim that an hour of sleep during these "power hours" is the equivalent of two hours of sleep later in the night, such that you wake up more refreshed even if you didn't manage a full 8 hours. 

For more information on Dr. Neetu Dhiman, see www.yourbriohealth.com

As I have repeated over and over in my Blogs....  BALANCE

Weight problems

Sleep problems

 When you are faced with these issues think "BALANCE"   

Sleeping difficulties may be related to:

Poor nutritional choices during the day (BODY)

Lack of activity/exercise (BODY)
Maybe your body is fighting an illness (BODY)

Maybe  related to stressful life events  (MENTAL/SPIRITUAL)

There are any reasons for sleepless nights or lack of sleep
Maybe medication  you need to take
Too much caffeine
Chronic pain
GI problems
Sleep Apnea
etc. etc. etc.
IMBALANCE of your Body, Mind Spirit

Ephesians 4:26  

 Don't go to bed angry. 
Don't give the Devil that kind of foothold in your life.

  When it comes to having "problems with sleep" 

 CHECK ALL THREE LEVELS of your life:

SPIRITUAL

PHYSICAL

MENTAL 

When ever you have a symptom (problems with sleep).... 

please DON'T just treat JUST the symptom

go on a self discovery to find the ROOT of the SYMPTOM

so you can find HEALING and Wellness

Passionately pursue finding BALANCE in your LIFE

"Sleep perchance to dream"

Shakespeare

Ciao and Buona Fortuna 

          to your Journey of Seeking 

                       HEALTH and WELLNESS!

Up and Down, Black and White or TURN on the LIGHT

Psalm 119:105  

Your word is a lamp to my feet and a light to my path.

Are you afraid of the dark? 

I AM!

Walking down the street at night alone can be scary

Yet most of us walk through this life as if we are walking alone on a dark street.  Living in a state of stress.  Stress produced from the fear of the unknown that may jump at us at any moment.  

Our health and wellness  is a reflection of this state of being.  

WE HAVE A CHOICE  

We can CHOOSE to walk in the light of HIS word or CHOOSE to "do it on our own"

The laws of life say's  in the absence of Light there is darkness

Ignorance is Darkness

Wisdom is Light

Why the resistance to walk in Light?  

Why the resistance to educate yourself on taking care of YOU?

Why when you know what to do..... you choose to walk in the darkness of ignorance?

I've been challenged to walk a path of self discovery .... maybe it's a getting older thing

What ever it is......   I want to live each moment in the fullness of light 

I choose to to live in wisdom

I choose to face the giant in me

I choose to take the challenge of being the BEST I CAN BE

I choose to blog (type of journaling) for Health and Wellness.  Evidence is there is a tremendous benefit of journaling.   I believe that David in the Bible (Psalms) Journalized!

David was a tremendous Bible character to me.  He was chosen by GOd (as we all are through Christ) and he walked a life a victories, defeats, depression, family heart aches...  amazing life story of what  we face as human beings.... even today.

The light is Knowledge! 

 The light is Truth! 

 The light is Peace 

 (He is the Light)

TURN ON THE LIGHT for Heaven Sakes!   

*****************************************************************

Are you healthy?  .... ok,  what is your BMI?   

         click here to go to site for calculating your BMI

Are you pleasant to be with?

Are you a crank when you wake up?  

Problems sleeping?

Do you lack energy, excitement.... lack of motivation?  

Point is.... you may have been a really cool dud back when.... 

but come on!  

RE-condition the vehicle you live in!!!!  
You are getting poor milage and  you frequently break down

It's YOUR BODY!

Keep a Journal

 

 I challenge you to keep a Personal Journal that address the Mind and Spirit 

Write down every day.... the following:

On one side of the page write down:

      your complaints, fears, concerns heartaches... "what you don't have"

On the other side of the page write down:

       your blessings, fortunes, joy's  "what you have"

  Writing down the don't have's then Writing down the do have's....  Powerful tool! 

Complaints and Blessings

BALANCEby
Keeping  a Food Journal

The idea is to Journalize  what is happening to you: 

Body, Mind and Spirit

Keeping Food Diary Helps Lose Weight

It's All About Accountability and Awareness, Weight Loss Expert Says

Click here for the link to more information on keeping a Journal

5 Tips for Keeping a Food Diary

Stevens offers this advice for keeping a food diary:

• Write as you go. Don't wait until the end of the day to record what you ate and drank. "We recommend they write it down as soon as they can after they eat," says Stevens.
• Focus on portion size. Practice at home with measuring cups, measuring spoons, or food scales. And be aware that people tend to underestimate how much food they're served.
• Use whatever type of food diary works for you. It doesn't matter whether you use scrap paper, a personal digital assistant (PDA), or a notebook. What matters is that you use it, says Stevens.
• Don't skip your indulgent days. "We encourage people to keep records especially on days when they're tempted to eat," says Stevens. "What gets measured tends to get changed."
• Cook at home. You'll have more control over what you consume, and you know what that food contains, and how much of it you're eating. That makes for a more detailed entry in your food diary.

Also, remember that even modest weight loss --
                   even if it doesn't bring you down to your ideal weight -- may have health benefits, says Stevens

Salute!  To your health an Wellness

You have to let go to balance - Weight loss plan

The beginning of the weigh loss Plan:

First day was to fast breakfast
Second day was to fast breakfast and lunch
Third day is to fast all day

Today is the third day!  

I will feed my SPIRIT today
I will feed my MIND today
I will not feed my Body food today... I will focus on my Spirit and Mind today

When I feel hunger pangs 

I will offer up those "symptoms" 

to the need in my life 

to hunger after righteousness, 

to hunger after a sound mind

Bring  BALANCE into my life

The hunger pangs will be the springboard to prayer!
I will talk with the one who created me and knows my heart.... knows my thoughts...


He will give me strength today as I commit this day unto Him... 


I will re-balance my self today!


Today will be a fantastic day  

I WILL be successful because I will talk with HIM

Luke 18:17  

 I tell you the truth, 
anyone who will not receive 
the kingdom of God 
like a little child 
will never enter it


Oh, how I'd love to be a little child again and just enjoy the day and play!
why not?  
My Heavenly father is watching over me


I will let him take care of ALL my needs today 


Peace for my soul
Rest for my spirit

He is my strength

Allora,  I have now re-enforced my thoughts by my written word....

Ciao!  and Salute to YOUR health and wellness


PS
It was a miracle this morning!  Truly
My heart was vexed with emotional issues and stressors... so much it was difficult to fall asleep last night and I woke with a heavy heart.  However, as I started to write it all down trying to figure it out.... I finally got so disgusted at my despair,  I stopped and started to blog.  The miracle?  When I finished today's blog .... it was all wiped away, swept away as if by a wave.  I don't think I've ever experienced that before.  Then as I headed to work I turned on a favorite christian station.  Dr. D Jeremiah spoke about the King David's depression and how when he expressed it to the Lord he received comfort and healing.  He also spoke about a secular study on the healing power of Journalizing.  Wow.... it all comes together when we are "free" to listen.  We become free when we LET GO of what God already has in His hands.... all our cares. 

Please check out

Http://www.sugarpiefarmhouse.com
March 27th blog

It's very inspirational and it's about on putting your house in order

Your home is a reflection of your heart!

Your heart is at the center of your health


Salute to your health and wellness

Are you Stuck? Get a little Help from your Friends

I went to BED THINKING about my Blog yesterday on "Making a Plan"

I woke this morning... did my usual routine and stepped on the Scale

*#%@!......   IT'S STUCK!

I've hit a plateau in my weight  ( no surprise...  it's what a body does) 

NO wonder I was blogging about making a PLAN!

Ok,  really... no dahhhhh it's what a body does when you need to "kick up the Heat".
I also need to be HONEST!   That can be like a Four letter word (no, I can't spell or count)

I just finished a few days on a vacation... socializing with Family.   So, I  "fudged" a little with the healthy food choices.  Ha ha.... No, I didn't eat Fudge... but didn't hesitate to have food and snacks that I KNEW were not in my classification of being "healthy life giving food choices"!

So,  instead of feeling discouraged this morning (although I did for a few minutes)

 I thought about "MY PLAN"

I walked into the kitchen and Said Get it together....

"First day of Fast":  NO breakfast today.... (see yesterdays blog)

give my desires to God 

yield to my Spirit controlling me this morning 

NOT MY BODY and MIND.

But what REALLY gave me even more strength is reading last nights blog and then turning on   PANDORA Internet Radio- Christian Rock Radio

Listening to  the Rhythm of the Music that has words that feed and help to center my MIND on What is REAL and HONEST and TRUE and Feeds my SPIRIT

A PLAN TO WIN!!!

Then I tried to look like I was in the locker room after a pep talk from the coach.... 

Made one of those ridiculous motions of "Ya, let's do this" with my arms 

You see,  YOU MUST engage ALL three of YOUR Being's


I engaged my Spirit: 
       Listen to uplifting Music to feed and encourage my Spirit
I engaged my Body:  
      Made a physical movement to tell my Mind... I'm doing this!
I engaged my Mind:  
      Blogged - Reinforcing my Thoughts

SYNERGY!   BALANCE! 

a real Game Plan that uses the whole team

your team members:

Body

Mind 

Spirit  

The Body, Mind and Spirit 
            MUST work together as a Team to WIN!!!!!


 Part of MY PLAN 
(taken from my blog of "The 7 Habits" December 26, 2010 )

It takes 21 days to develop NEW habits!  

Habit #1: Modify your food intake  - Count Calories and Nutritional Content of Food

Habit #2: Increase your activity level - Yes EVERY DAY! 30-45 minutes Minimum - BURN Calories

Habit #3: Eat breakfast every day - No Skipping meals ( 3 meals / 3 snacks) 

Habit #4: Monitor your weight regularly

Habit #5: Stay consistent with your eating - Healthy,  Full of Nutrients and Fiber! NO empty Calorie foods

Habit #6: Control your portion size and your environment

Habit #7: Be accountable

Ciao and Salute! To your Health and Wellness

The REAL Coach!   

He has a WINNING Plan for Your Life

Pick up His PLAY BOOK! ( The Bible)

it's all you need for

Balancing 

Your Body, Mind and Spirit