We’ve heard studies that tell you that a lack of sleep can lead to belly fat, but a study out of Ohio State University showed that when mice were exposed to even dim light (from a t.v., or even a bright digital clock) during their sleep cycle gained more weight than mice who slept in the dark (Clean Eating, Feb. 2011).
There doesn’t seem to be a magic number of hours required, but the National Sleep Foundation recommends 7-9 hours for adults.
Try to create a peaceful environment in our “sleep zone”. No computer screens, or cell phones, or things that have a bright glow light. Keep the temperature comfortable, and try to disconnect from stress before bedtime. Try meditation, deep breathing, or a glass of low-fat milk (tryptophan- same as in turkey) before lights out.
I use a noise machine when I travel to create ambient noise. Your life can get so busy, it seems easy to get things done by cutting into your sleep time, but protect that time for continued good health.
Friday 02/11/11- Workout Diary:
P90X-Yoga- 90 min
Friday 02/11/11- Food Diary:
Breakfast-
Organic steel cut oats(150 cal.)
1/8 cup blackberries, blueberries (30 cal)
protein shake with 1/2 cup pasturized egg whites (190 cal)
A.M. Snack-
1 cup cooked quinoa, mixed with frozen peas, 1 /4 tls curry (183 cal)
1 apple (57 cal)
Lunch-
3.5 oz salmon (180 cal)
Salad-2 cup spinach, 1/2 sweet pepper,1/4 cup yellow squash, 2 tbls garbanzo beans, 1 tbls roasted sunflower seeds(90 cal)
P.M. Snack-
apple (57 cal)
Dinner-
2 large crab legs, lemon ( no butter) (260 cal)
1/2 acorn squash, spritz with I Can't Believe It's Not Butter, nutmeg (65 cal)
1 cup wilted spinach, garlic, EVOO (85 cal)
Dessert-
1/2 cup non-fat cottage cheese, 1/2 cup bluberrries, 1/4 cup strawberries(120 cal)
TOTAL CALORIES-1610
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