Exercise vs. Sleep

Hey y'all.  I know I've been hit and miss (yes, mostly miss) on this blog lately and I'm sorry if you've been waiting on the edge of your seat for my next post (come on, someone flatter me, please).  You know, we just get busy. Isn't that always the excuse?  Truth is my JOB has been super busy and demanding and our FirstFitness business has just skyrocketed with the launch of the Ultimate Body Challenge and I've got some pretty big upcoming gigs on the Social Media consulting I do.  

But don't feel left out, other things are being left undone too.  Like the dishes, the laundry, oh, you know how it goes.  

Given all of that, I have been very consistent about getting to the gym most mornings while most of the world is sleeping and have taken up spinning 2 days a week. Last week, however, I slept through a couple of workouts and the ones I did make were just feeble attempts at showing up.  At first I felt guilty, like a big slacker and just beat myself up about it.  But then I realized I had been out late every night for 7 nights in a row either working or doing church or one of the many things that demands my time these days. I was averaging about 5 hours of sleep a night. I started thinking "should I deprive myself of sleep so I can get to the gym at 5:30 am?"

So, exercise versus sleep. Which matters most in a healthy lifestyle?

I believe its sleep.  When you sleep better, you eat better and what you eat is what ultimately fuels your body.  I worked on an article a while back with author Ed Boullianne entitled How Sleep Deprivation Effects Weight Gain. Lack of sleep can turn your best efforts into an absolute nightmare. There is a definite sleep-weight connection and it's all about metabolism and hormones. When you are not recharging your body with at least 7 hours of sleep each night, it produces more of the “I’m hungry” hormone, Ghrelin and less of the “I’m full” hormone, Leptin. This results in you eating more. Additionally, lack of sleep slows the body’s metabolism and increases your cravings for high-carb or sugary pick-me-ups later in the day.

Medical research is clear about what happens when you don't get enough sufficient sleep.

Take a look at what Dr. Don Colbert says about sleep in his book, "The Seven Pillars of Health"

1.  You increase your risk of developing type 2 diabetes.  Even in young, healthy individuals, a sleep deficit of three to four hours a night over the course of a week affected the body's ability to process carbohydrates, leading some people into a pre-diabetic state.


2.  You become clumsy and "sleep drunk".  Lack of sleep slows your reaction time, shortens your attention span, and impairs your memory, your decision-making process, and your coordination. 


3.  You jeopardize your job.  According to the National Commission on SleepDisorders at the National Institutes of Health, sleep deprivation costs an estimated $150 billion a year in higher stress and reduced workplace productivity. 


4.  You endanger your life and the lives of others.    Sleep deprivation is responsible for at least 100,000 crashes and fatalities a year. according to 2002 report from the Nation Highway Traffic Safety Administration. 


5.  You invite diseases.  A host of physical conditions are associated with insomnia, including chronic fatigue, fibromyalgia, chronic pain syndrome, autoimmune diseases, hypertension, obesity, depression, and other forms of mental illness.


6.  You reduce your sex drive.    Sleep deprivation raises cortisol levels, which blocks the normal response of the testicles to testosterone and decreases the production of hormonal precursors to testosterone.  This is one reason young men in military boot camp generally have a lower sex drive.

So, no more feeling guilty about sleeping through your alarm on occasion. Your body needs rest!

Longevity: 5 lessons learned from Betty White, age 90

My favorite Golden Girl, Betty White, is preparing to turn 90. At 90, she's still working in television as her career has been through a revival in the last decade. If you've seen her on any of her recent Hot in Cleveland episodes, you know she's just as spunky and spry as ever.

Here are 5 lessons we can learn from Betty White on living a long and healthy life:

1. "Laugh every day". Of course this doesn't come as a surprise from one of America's comedy icons. Laughter has the power to heal and renew.  It is an immediate cure for stress, pain and conflict and has physical, mental and social benefits.
2. "Always have a pet in your life". Aside from her acting career, Betty has always been an animal lover and activist and has even written  a couple of books on the subject. The CDC reports that pets can decrease your blood pressure, cholesterol levels, and feelings of loneliness.  Pets can also increase your opportunities for exercise, outdoor activities and socialization.
3. "Keep your mind sharp". Betty says she's addicted to crossword puzzles.  Research shows that by keeping your brain healthy with the right diet, and exercising it to keep cognitive function strong, you can boost memory and brainpower.
4. "Get your beauty sleep". In 2010, Betty teamed up with sleepbetter.org to bring attention to the benefits of getting a good night's sleep. Dr. Kulreet Chaudhary says "Getting a good night’s sleep is an effortless technique to create longevity and health. Deep rest during the night helps you fight stress, maintain a healthy weight, and keeps your energy levels high."
5. "Never dwell on past mistakes." Betty specifically gave this advice to Lebron James on the David Letterman show, but she's right. Letting go of past mistakes and focusing on the good things in our lives makes us emotionally healthier and that leads to better physical health as well. 

Who do you know over 90?  What are their secrets?  Please share them with us.

Got Stress?

Thanksgiving menus, Christmas lists, shopping, parties, plays, dinners, your in-laws.... AAUGH!!

These are just a few things that could be stressing you out as the holidays draw nearer. This stress combined with all of the 'comfort' foods that will be available over the next month can easily lead to that seven pounds we talked about last week.

Take a look at this Q&A from Edward T. Creagan, M.D. and the Mayo Clinic.

Q: How do you control stress-induced weight gain?

A: When you're under stress, you may find it harder to keep up healthy-eating habits. Also, during particularly stressful times, you may eat in an attempt to fulfill emotional needs, which is sometimes called stress eating. And you may be especially likely to eat high-calorie foods during times of stress, even when you're not hungry.

To combat weight problems during stress and reduce the risk of obesity, you need to get a handle on your stress. When you feel less stressed and more in control of your life, you may find it easier to stick to healthy-eating and exercise habits. Try these stress management techniques to combat stress-related weight gain:

1. Recognize the warning signs of stress, such as anxiety, irritability and muscle tension.
2. Before eating, ask yourself why you're eating — are you truly hungry or do you feel stressed or anxious?
3. If you're tempted to eat when you're not hungry, find a distraction.
4. Don't skip meals, especially breakfast.
5. Identify comfort foods and keep them out of your house or office.
6. Keep a record of your behavior and eating habits so that you can look for patterns and connections — and then overcome them.
7. Learn problem-solving skills so that you can anticipate challenges and cope with setbacks.
8. Practice relaxation skills, such as yoga, massage or meditation.
9. Engage in regular physical activity or exercise.
10. Get adequate sleep.
11. Get encouragement from supportive friends and family.

What are your stressors during the holidays and how do you overcome them?

Healing Power of the Amazon Rainforest...

. . . the earth's greatest living natural pharmacy Zavita, a legendary plant recipe comprised of seven of the world's most powerful healing botanicals, is known among the Amazon's indigenous peoples and tribal healers as "Elixa-da-Vida"—the "Elixir of Life"

On the April 13 Product Training Call, Chairman Lee Causey and Dr. Pete Coon, of our medical advisory board, discussed the the life-changing benefits of Zavita.

Chairman Lee Causey cited the more than 350 scientific studies that support the health benefits in the indigenous plants contained in Zavita. These Ingredients are backed by over 20 years of published research, more than 50 clinical trials on humans, more than 200 laboratory studies evaluating the biological activities of each extract, and more than 100 ethnomedical reports documenting the use of the Amazon Rainforest botanicals in Zavita by traditional tribal healers and natural medicine practitioners

Lee explained that although cells continue to renew themselves, because we are bombarded with free radicals, the cell duplication process is stifled and our bodies begin degeneration, and that Zavita feeds the cells with proper nutrients to regenerate and help us maintain vitality and strength as we age.

Dr. Pete Coon is a health and wellness expert and medical and veterinary forensic pathologist, a professor of medical and veterinary forensic pathology and infectious diseases, a published author, and one of the most informative lecturers in the area of health, wellness and preventative medicine.

Dr. Coon explained that more and more people are turning to alternatives and botanicals for healing. He went on to say that the 8 botanicals in Zavita have been in the business of healing for millions of years serving as anti-viral, anti-fungal, anti-bacterial, anti-inflammatory, and anti-stress agents.

"Zavita can change a person's mental, physical and emotional well being. It can help all the systems of the body work together in synergy. Nothing on the market comes close to Zavita. It is one of greatest preventative tonics we can take to boost the immune system and the healing process." —Dr. Pete Coon

Important facts on the healing properties of Zavita:

Zavita helps promote healthy inflammatory responses, reduces muscle aches and pain, helps support cartilage and joint functions and blocks pain.

CATS CLAW: Used by the native people for intestinal complaints, tumors, diabetes, asthma, wounds, menstrual irregularities, fatigue, hypoglycemia, cancer, hormones imbalance, fevers, and rheumatism. Recent findings show it beneficial for lupus, upper respiratory conditions and parasites. Studies have shown it a significant treatment for Aids, HIV infection. It is useful for blood cholesterol, ulcers, chrones disease, protects against foreign invading agents, prevents blood clots, lowers blood pressure, an is the most studied botanical herb in the rainforest. It targets whole body wellness and stabilizes the immune system.

CATUABA: Reduces muscle aches and pain after physical activity* Increases libido and enhances performance* Helps regulate blood flow* Enhances memory and cognitive functions* Calming and relaxing* Helps prevent cramps and spasms* Improves sleep* Helps support the cardiovascular system*

CHÁ DE BUGRE: Appetite suppressant—supports weight loss, Protects against harmful micro-organisms, balances and strengthens heart muscle protects against foreign invading agents, balances heart muscle, helps dilate blood vessels for more oxygenation.*

CHUCHUHUASI: Helps decrease inflammatory responses, blocks pain, relaxes muscles, increases libido, blocks free radicals, stimulates immune system, regulates unhealthy cell growth, increases antioxidant protection.*

IMPORURU: Helps decrease unhealthy inflammatory responses, helps support cartilage and joint functions, reduces muscle aches and pain after physical activity, helps protect against harmful micro-organisms.*

SAMAMBAIA: Helps protect brain and nerve cells, supports immune function, blocks free radicals, helps decrease unhealthy inflammatory responses, helps maintain regularity, protects skin cells, promotes detoxification and cleansing, maintains healthy lung function.*

TAYUYA: Helps neutralizes free radicals, improves digestion and bowel functions, helps the body adapt to internal and external stess, promotes detoxification, regulates cell mutation and growth, helps regulate menstruation, enhances liver functions, keeps skin healthy, improves exercise recovery.*

A Treasure in the Arms of Christ...

Well the past is playing with my head
And failure knocks me down again
I’m reminded of the wrong
That I have said and done
And that devil just wont let me forget

In this life
I know what I’ve been
But here in your arms
I know what I am

I’m forgiven
I’m forgiven
And I don’t have to carry
The weight of who I’ve been
Cause I’m forgiven

My mistakes are running through my mind
And I’ll relive my days, in the middle of the night
When I struggle with my pain, wrestle with my pride
Sometimes I feel alone, and I cry

In this life
I know what I’ve been
But here in your arms
I know what I am

When I don't fit in and I don’t feel like I belong anywhere
When I don’t measure up to much in this life
Oh, I’m a treasure in the arms of Christ ‘cause

I’m forgiven
I’m forgiven
And I don’t have to carry
The weight of who I’ve been
Cause I’m forgiven

Need a few days off?

...Catch a Cold

Some people seem to expect a bout with a cold or the flu each year. If you haven’t had your quota yet, here are some things you can do:

Eat a poor diet. If you want to catch a cold, make sure your body lacks the vitamins and minerals it needs to keep itself in good repair. Eat lots of processed foods, stripped of their nutritional value.

Avoid adequate rest. Deprive yourself of adequate rest. Stay up late and reduce the time you sleep as much as possible. Use tobacco, coffee and other stimulants to fool yourself into thinking you have more than enough energy.

Stop exercising. Reduce the effectiveness of your immune and lymphatic systems. Unlike the circulatory system, your lymphatic system depends upon exercise and movement to circulate these germ-fighting fluids, so sit on the couch and stare at the TV.

Rarely wash your hands. Increase your chances of catching a cold by compromising your personal hygiene. Remember to use your dirty hands and fingers to rub your eyes, pick your nose or wipe your lips.

Think negative thoughts. Look for opportunities to visualize having a cold. Pay attention to news reports about outbreaks of the flu and pay close attention to advertising that sells medications for cold sufferers.

Invite stress. Stress yourself physically by experiencing extreme temperature and humidity changes. Stress yourself mentally with constant worry or fear.

Become dehydrated. Avoid drinking enough water. Reduce the effectiveness of your natural defense mechanisms and other bodily functions by carefully avoiding fluids.

Of course I'm joking! The only way to catch a cold or the flu is to make yourself a hospitable host to the millions of cold and flu germs around you every day.

Keep your immune system boosted with daily multi-vitamins, lots of green veggies, and high antioxidant herbal elixirs.

---
Healthy news and information from Dr. Ellan Duke. Published monthly by River Hills Chiropractic and Wellness Center.

Zzzzzz.....

...or maybe not

Research shows that insomnia & poor sleep patterns often result in weight gain, depression, sugar cravings & food addictions.

Insomnia is a broad term that describes difficulties with sleep, including the inability to fall asleep or to stay asleep and is becoming a common problem.

Are you:

•Regularly waking up at night, instead of sleeping soundly through the night?

•Finding that you’re exhausted, but yet you still cannot fall asleep?

•Dreading the alarm going off in the morning because you cannot fall asleep until very late at night?

•Traveling and need help with jet lag?

The Problem:

Insomnia is a common problem in America today. For various reasons, many of us are chronically sleep deprived. Sleep deprivation contributes to a multitude of problems including: car accidents due to drivers falling asleep at the wheel, compromised immune systems which result in frequent illnesses, on-the-job accidents that result in injury, etc. Repeatedly we’ve learned that a minimum of 7-8 hours sleep is essential for peak mental and physical performance, as well as for weight management. Literally, if our brains and bodies do not rest for an adequate amount of time, we develop hormone imbalances, and this can drastically affect our waistline. Getting adequate sleep is just as important as vigorous activity for overall wellness.

In order to achieve optimum health, the sleep period is vitally important to our overall recovery and rejuvenation from the everyday stresses of life.

The Solution:

Delta State® - Get a great nights sleep—naturally*

Although some people may suffer from restless nights, there’s no need to suffer from sleep deprivation any longer. With the regular use of Delta State, Sleep Cycle Synchronizer, you can quickly regain a restful sleep cycle. Delta State combines natural homeopathic medicines that produce a calm and restful sleep, helping you easily drift off and stay asleep for the remainder of the night. Delta State uses the power of Melatonin and other herbs such as Valerian Root, to counteract free-radical damage, lack of sleep, jet lag, and a hectic lifestyle while it helps restore your sleep cycles.

The Results:

•Delta State can enhance and regulate sleep with regular use

•Can be used daily with no harmful side effects

•Promotes, calm, restful sleep to help combat jet lag or other sleep disorders

•Helps you remain asleep so that you’ll receive a restful night’s sleep

•Awaken feeling refreshed, rejuvenated, and energized

•You’ll more easily maintain your weight once you allow your body to regularly manufacture the appropriate amount of the hormone, Leptin, which turns off your appetite and helps you feel satiated after eating.

•Restores decreasing levels of Melatonin to the body, allowing your sleep cycle to be quickly restored.

•Provides the body with Valerian Root, which helps relieve stress, anxiety and nervousness, and can help support restful sleep.

•Helps restore the body’s Niacin level. Niacin is a form of Vitamin B-3 and is well-known for its sleep enhancing properties.

Additionally:

Delta State is an anti-aging and sleep cycle synchronizer for natural deep and restful sleep while regulating body cycle rhythms. Consistently take them every night to regulate sleep patterns.

It’s not a sleeping pill; it simply puts you into the most restful state of sleep - the Delta State - without making you feel “hungover” the next day!

Some people take one Delta State with their lunch and\or dinner Slim 'n Up and this helps to promote weight loss. Most people eat from stress and it becomes a nervous habit which turns into an addiction thus promoting obesity. When the edge is removed from the stress our bodies are calmer and we do not tend to eat out of boredom.

....Good Night, Sleep Tight....

Elixir of Life...

from yeah whatever...to love it!

Ok, so aside from my faith in Jesus Christ as our Lord and Savior, I'm a skeptic! If I get an email about politics or missing children, I immediately go to Snopes. If I'm doing something at work, I always want to test it extensively before implementing it. Ask anyone in my family, hearing is not believing for me. You have to show me! Show me documented evidence or something physical. One of my pet peeves is when people just repeat things they've heard without researching the truth!

When my cousin started trying to sell me on this "Amazon Elixir", I was not interested. I mean I had tried Mona Vie when my in-laws started using it. (By tried, I mean I took it once and didn't like the taste or the price and wrote it off.) Well, then FirstFitness combined Zavita with their Wellness line, so I decided to do my research. At the time, Jason, my husband, was going through a fit with one infection after another and was having trouble sleeping at night. Given the following claims with more than 350 scientific studies to back it up, I decided to give it a shot:

Strengthen the immune system*

Reduce pain & inflammation*

Support healthy joint function*

Improve mental clarity*

Enhance deep restful sleep*

Increase longevity*

"The daily use of Zavita provides the body’s cells with high levels of antioxidants that absorb and neutralize free radicals to help our bodies fight disease."

Additionally, it is listed in the Physician’s Desk Reference (PDR) for Nonprescription Drugs, Supplements and Herbs, unlike competitive products.

So, we tried it and we love it! Within 2 days, I noticed that I felt better, more alert and was just in a better mood. Jason started sleeping better that very night. We have turned to Zavita when we've had headaches, stomach aches, felt a cold coming on, or just been drained by life itself.