Get Your Snooze On!

Most of us have taken sleep for granted at one point or another. Getting enough rest isn't always something we factor into our quest for a healthier lifestyle. Most of the time we tend to focus on the importance of diet and exercise when beginning a fitness program but getting an appropriate amount of sleep is essential in order to render optimum results.

Our bodies recover and repair muscle tissue while sleeping. Growth hormone output takes place at this time allowing for sleep to be anabolic (characterized by or promoting constructive metabolism).

While we slumber critical neurotransmitters including dopamine, adrenalin, acetylcholine, and more are replenished as well. These neurotransmitters have a big job as they are responsible for focus and energy - stabilization of mood, and they are essential in safely building muscle.

The below listed consequences of sleep deprivation are borrowed from Web MD:
http://www.webmd.com/sleep-disorders/guide/important-sleep-habits

• Decreased Performance and Alertness: Sleep deprivation induces significant reductions in performance and alertness. Reducing your nighttime sleep by as little as one and a half hours for just one night could result in a reduction of daytime alertness by as much as 32%.
• Memory and Cognitive Impairment: Decreased alertness and excessive daytime sleepiness impair your memory and your cognitive ability -- your ability to think and process information.
• Stress Relationships: Disruption of a bed partner's sleep due to a sleep disorder may cause significant problems for the relationship (for example, separate bedrooms, conflicts, moodiness, etc.).
• Poor Quality of Life: You might, for example, be unable to participate in certain activities that require sustained attention, like going to the movies, seeing your child in a school play, or watching a favorite TV show.
• Occupational Injury: Excessive sleepiness also contributes to a greater than twofold higher risk of sustaining an occupational injury.
• Automobile Injury: The National Highway Traffic Safety Administration (NHTSA) estimates conservatively that each year drowsy driving is responsible for at least 100,000 automobile crashes, 71,000 injuries, and 1,550 fatalities.

The good news for many of the disorders that cause sleep deprivation is that after risk assessment, education, and treatment, memory and cognitive deficits improve and the number of injuries decreases.

In the long term, the clinical consequences of untreated sleep disorders are large indeed. They are associated with numerous, serious medical illnesses, including:

• High blood pressure
• Heart attack
• Heart failure
• Stroke
• Obesity
• Psychiatric problems, including depression and other mood disorders
• Attention Deficit Disorder (ADD)
• Mental impairment
• Fetal and childhood growth retardation
• Injury from accidents
• Disruption of bed partner's sleep quality
• Poor quality of life

So be mindful of getting your Z's ... get your snooze on for optimum daily performance and wellness.

Try Your Pasta Sauce with Turkey Cutlets!

When I reached into the refrigerator the other day to look for something creative to prepare for dinner (and I needed something quick and easy as I was training clients and needed to cook and head out the door), I pulled out a package of turkey cutlets. I decided to cook those up in a bit of olive oil and herbs/spices with a dash of sea salt and black pepper. After preparing the chopped cutlets, I added a little more olive oil and a can of organic diced tomatoes with 1/2 cup of all natural chicken broth and brought it to a simmer again.

It was served over whole wheat pasta and sprinkled with a sparing amount of real parm cheese (not the stuff in the container) ... a tasty, healthy, and very easy meal to prepare.

One of the key elements in healthy eating is portion control. Keep in mind that 1/2 cup of whole wheat pasta is a serving size. However; the good news is that whole wheat pasta contains only 140 kcals as opposed to white or refined pasta which is 300 kcals per serving, and white pasta has a higher sugar content and less vitamins/minerals.

Short Circuit!

Here is an example of a typical circuit routine I perform while training. I try to do more of a circuit style workout while "shredding" or leaning out. It has been shown to be just as effective as a cardio workout, increasing heart rate while also toning and strengthening. It produces a higher level of EPOC (excessive post oxygen consumption) - just a fancy term for a higher level of caloric expenditure, or "burn" throughout the day. The key here is to limit rest period between exercises to typically less than 30 seconds. (Beginners remember to adjust weight, intensity and number of exercises according to individual level of fitness and try for no more than 45-60 second rest in between exercises.)

Warm up: 5-10 minutes/stretching

Jump rope for 1-2 minutes
Tuck jumps 8-10 rep
Dumb bell bicep curls, 1x15lbx10-12 rep
Dumb bell tricep kickbacks, 1x15lbx10-12 rep
Leg Extension: 1x90-100lbx10-12 rep
Standing Lat pulldown: 1x40x10-12 rep
Dumb bell calf raise: 1x15lbx15-20 rep
Cable chest fly: 1x30lbx10-12 rep
Seated row: 1x40x10-12 rep
Standing dumb bell frontal raise: 1x10lbx10-12 reps
Captain's Chair/Abs: 1x12 rep

Repeat circuit 2 more times

Abs:
Incline bench with 8-10lb medicine ball - 3 sets of 10-12 reps
Standing oblique twists with 8-10lb medicine ball - 3 sets of 10-12 reps

Cardio - intervals on treadmill for 5-10 minutes

Cool down/5 minutes

Static stretching

Done!

Healthy Yummy Pizza!

Don't knock it until you try it: Here is an easy recipe for healthy pizza; made with whole grain or whole wheat dough, fresh diced tomatoes and a little organic tomato sauce, fresh garlic and veggies of choice, and 6-blend Italian cheeses. Bake @ 400-450 degrees for 20-30 minutes and enjoy! (My teenager even digs it!)

This would make a great early afternoon post-workout meal. I limit to 1-2 slices served with a small spinach or garden salad (with balsamic vinegar) and tall glass of ice water with lemon. A yummy and very clean meal.

Try These Carbs On For Size!

Most of us have been made aware there are good carbs and not-so-hot carbs or "refined" carbohydrates.

I have never advised a client completely stay away from carbs or even follow the low carb craze. I'm very much under the impression our bodies can and will only function most efficiently when given the proper ratio of macronutrients: Complex carbohydrates, complete protein, and essential fats

Here are some of my favorite and recommended carb choices:

Whole/Multi-grains -Wasa crackers, Ezekiel bread, high fiber-low sugar crackers
All natural or organic graham crackers 2-4 crackers = 1 serving
Brown rice - 1/2 cup = 1 serving
Quinoa - 1/2 cup = 1 serving
Oatmeal (try 5-grain or steel cut oats are great as well) - 1/2 cup (1 cup cooked) = 1 serving
Sweet potatoes - 1/2 potato = 1 serving
Fresh or frozen fruit - 1/2 cup or small piece = 1 serving
Veggies - free for the most part except limiting intake of starchy veggies.


I would say the average daily intake of complex carbohydrates should consist of 5-6 servings daily (actual percentage is dependent upon individual age, height/weight and goals).

*Disclaimer: These postings are merely suggestions as I am not qualified to prescribe specific meal plans. For complete meal plans please consult with a registered nutritionist or dietician.

Here's to staying fit, healthy, and happy!