Sleep and Weight Lose

Besides needing sleep and feeling better when we sleep enough, another great reason to hit the sack is weight lose. Have you ever noticed when you do not sleep well you crave sugary foods, simple carbs, caffeine, donuts, pastries, whatever your craving might be of a quick fix? Your brain is telling you it did not get enough sleep and therefor needs simple and easy foods to help it work and "function". This is all done through complex hormones. Two of those, which you might have heard of, are leptin and ghrelin. These two work together to help us feel hungry and full. Leptin is produced in fat cells and sends signals to the brain saying you are full. While ghrelin is produced in the stomach and signals hunger.

What is up with sleep? I generally do not eat while I am sleeping Jenn? Great question, I am happy you asked.

When we do not have good quality sleep, our bodies produce more ghrelin, hunger stimulator, wanting simple easy foods to stay awake and alert. Conversely, leptin levels go down with lack of sleep, meaning you do not as satisfied after eating, you want more food and more often. All this combined sets up the stage for over eating and mostly all the wrong foods which equates to weight gain.

Try it out. When you are sleep deprived, take note of what types of foods you crave and gravitate towards eating. Then, for several days, sleep ample amounts. You should notice your cravings for simple, sugary, starchy foods and caffeine goes down. You will also have a more stable mood and will feel better, not only from more sleep, but also the food choices and other hormones balancing from both the sleep and better food.

Happy Thanksgiving!!!! I hope you all have a wonderful and blessed day.

Saving the world one stick of butter at a time.
God bless,
Jenn

Sleepy, Sleepy November, Who Does Not Want More Sleep....?

To sleep like puppies....

I was thinking with the time changes, the craziness of everyone's life and how sleep deprived we all seem to be, this month's challenge should be about sleep! We could make a pack, lets all sleep more. Try every night for the next month to sleep 7-9 hours every night. During the winter it is natural for our bodies to need more sleep, it is dark longer, hint hint. Try it and see how you feel.

But for some of us, that is easier said than done. For those lucky souls who do not have any difficulties sleeping, I envy you. For us, this month's challenge will be about different things that can be influencing our sleep difficulties and steps to begin taking to blissfully sleep. As always, we need to find the root cause and heal the body, But we need sleep in the mean time. So.......
Factors that could/might/possibly, but not limited too, influencing your sleeping difficulties:

• Sleep requires energy and you have none.
• Drinking too much caffeine, especially late in the day.
• Not have a routine for bed time.
• Haphazardly sleeping, not consistent with your waking and rising times.
• Medications 
• Different illness can cause sleep deprivation, like hypothyroidism, adrenal problems, depression, anxiety, nervous issues
• Taking certain vitamins, such as Vit. D too late in the day.
• Not stopping our brains from running wild 
• Pain
• Technology, the light spectrum from computers, phone and TVs disrupts our sleeping cycles.
• Using lights at night, we can stay up for hours, late into the night because of this amazing feet of accomplishment. 
• Our natural circadian rhythms are off, sleep cycles. 
• Not being able to break down the protein we eat into their individual amino acids so that then our bodies can rebuild these into things such as melatonin and other hormones to help our bodies relax and thus sleep.

Obviously this is a short list, but can give you an idea of some of the factors involved in sleeping difficulties. You might have one of these and you might have many of these plus others I did not list.
Let's break down a some of these factors, some of these are easy changes you can begin implementing today to help you sleep better maybe tonight or within a few weeks.

• Stop using sugar and caffeine to keep you awake. Yes, have your cup of coffee or two in the morning, especially bullet coffee, bur for the rest of the day drink water, kefir or kombucha, something to nourish the body. The same goes with sugar. For both caffeine and sugar you are not nourishing your body, you are not giving the body what it really needs to thrive, in the end, you are doing the opposite. Begin nourishing your body with nutrient, dense foods.
• Turn off your electronics, cell phones, TV, whatever gadgetry you have an hour or two before bed. The lights from these stop our bodies from making melatonin, which disrupts the sleeping cycle. Not only that, they keep our brains stimulated and going when they should be powering down. As a side note, I have read the Kindles are not suppose to do this. I am old school and still like to hold a book, so I do not know. Just what I have read.
• Not only are these gadgets disrupting your circadian rhythms, but do you really need to do one more thing?
• Take your Vit. D in the morning or early afternoon. The is the vitamin to signal our bodies to be awake.
• Sleep in a pitch black, cool room.
• Give yourself permission to sleep. Put all of your worries, cares, struggles, whatever you call them to bed. If you do not sleep, you cannot carry them as well. Put them under your bed, sleep and pick them back up in the morning. Besides, if you allow them to sleep, allow yourself to let go of them and sleep, you might be able to figure out how to deal with them better? 
• Incorporate more acidic foods into your diet. Things like raw apple cider vinegar, lemon, limes, oranges, grapefruit to your water or eat. Our stomachs need to be an acid environment for them to break down the food we eat, especially proteins. If we cannot break down the protein, we do not have the amino acids to make other hormones and such to calm the body and help us sleep. Also, do not drink a glass of plain water too close to eating your meals, before during or after. This will further reduce the amount of acid in the stomach to break food down. Add lemon or raw apple cider vinegar to your water, about 15 minutes before a meal, this will help stimulate the body to make more hydrochloric acid to break down your food.
• Have a bed time routine to calm the body and mind down to prepare for sleep.
• Have your thyroid tested. 
• Speak with your doctor about medications that could be causing you sleeping difficulties.
• Eat something before bed with good fat, protein and carbs in it, like a glass of whole raw milk. Perfect combination of them all for giving the body the energy it needs to sleep and stay asleep.
• Take a nap during the day if you can, if you need one.
• Nourish your body with nutrient, dense, rich foods.

I think this is enough to get you started. 

Saving the world one stick of butter at a time.

God bless,

Jenn

The End Is Only the Beginning

Have fun during your workouts, just like Otto. 

He is the happiest when he is running and playing.

Another month almost over. I think here in Utah we are going to be saying good bye to our beautiful, warm fall weather, loved it while it was hear. But, that does not mean moving is over.

Through this month's challenge, what I was hoping you would gain is an insatiable appetite for working out! OK, maybe that you found joy, new found energy, feeling better about yourself, but mostly wanting to continue to move your body. Understanding the benefits, feeling those benefits in your body and a desire to keep on keeping on.

Working out should be fun and enjoyable. If you are not enjoying your regimented workout or what you are currently doing, change it up. This is a time to enjoy what you are doing and love yourself.
You can workout anytime, anywhere.
Work out should be play time.
Move your body frequently, every hour. Do not let an hour slip by, that you are awake, without moving.
Have fun!
Lift some heavy things, laundry, grocery, kiddos love to be held and thrown in the air, be sure to catch them at the end. Kettle bells are a blast to swing. I am sure you can find something heavy to move around once in a while just be creative.
Have fun working out!
Move quickly on occasion. Start where your ability is. Maybe today you cannot sprint, but who is to say by Spring time next year you could not be sprinting for 30 seconds, minute rest, and repeating the cycle five times? Only you can decide if this is not something you are capable of, push yourself.
Listen to your body and honor it. When you need a break, take one. Allow your body to rest and recoup. Then go back at it.
Have fun, play!
Everyone's body is different, every body will respond differently to exercising and a nutrient dense, real food lifestyle. That is awesome! Who wants to look like everyone else?
Love your body, take care of it and it WILL take care of you and love you back.
Stop comparing yourself to everyone else. If you wish yourself away, the world will not have YOU in it. We need your abilities, talents, gifts, beauty, so go out and be the you we all need. Nobody else will.
Have more fun playing! Have I mentioned that. Enjoy this one life you have been given.

Building a workout is not hard or difficult. Take two to three different upper and lower body exercises and put them together. Some days to them timed, other times see how many sets of a set number you can accomplish in an allotted time period. Add some weight occasionally. Change it up. Unless you are training for a specific event, like a triathlon, fitness competition or a specific sporting event, you do not need set in stone workouts. As long as you are moving your body, that is all you need. Unless you need a set in stone workout, then get one. No excuses.

Just because next week begins another challenge does not mean this one should end, about moving, this is just the beginning, the starting block. Keep it up and see what your accomplishments are next October. Track your progress. I want to hear what you have been able to achieve in a year.

Saving the world one stick of butter, and a work out, at a time.
God bless,
Jenn

October Moving, Do You Lift Heavy?

I know as of late, this photo has been all the rage and focus of much attention. Before we get into today's post, I thought I would give you my few thoughts regarding this Mom, Maria, who you can find on FB here.
Wow, to achieve what she achieved with three little ones, two business, and everything else she has in here life is simply amazing. Here is the thing, she has obstacles just like the rest of us do. We all have situations in our lives we could easily uses as excuses, but rationalize them in our heads to be very solid "reasons" as to why we cannot do something, anything, whatever it is. The difference between this amazing mom and those who choose to allow their excuses to be their driving force and the reason "Why they cannot do something" is, she does not allow herself to have those excuses. She knows what is going on in her life and worked around it, over it, through it, under it, she did not allow herself excuses. She makes time for herself, heart, mind, body and soul. Things we all need and should be doing. Stop allowing yourself to use excuses. Figure out a way around them, be bigger than your problems.
If her picture and question invoke such feelings of hatred and anger for someone you do not even know, it is a simple picture with a simple question, I think you need to take a hug step back and ask yourself a few questions.
1. Why am I SO angry at someone I do not even know?
2. Why am I taking my anger out on her?
3. What is it that struck a cord SO deep within myself that I feel hatred, hanger, hostility towards this woman?
4. Did she make you face reality SO strongly, you want to take it out on her, but you are actually angry with yourself for what you have done to yourself, the excuses you have allowed to become your reality?
5. Maybe you need to seek some help to over come your own deep anger and hatred of yourself so you do not take it out on someone you do not know and is trying to be an inspiration.
6. You are the one who allows yourself to feel inferior to anyone else. No one can do this too you. Take responsibility for you and why you are giving this power to someone else. Take it back.

For women, we need to stop destroying one another, being our own worst nightmares. Instead, we need to build each other up, support one another, be there for one another through the amazing achievements and the struggles.Stop destroying one another.
For everyone, if you would not say something to someone in person, refrain from saying it in writing, whatever form that may take.

Onto today's scheduled post. Do you lift heavy? If you do not, you should. Here are some reasons why:
build muscle
improve joints
strengthen bones
have the ability to take yourself or someone else out of a dangerous situation
make everyday life easier
faster workouts

You might be thinking this is crazy, considering I have been talking all about body weight training. Well, body weight training is also a form of lifting heavy. Do you have the strength to do a pull up? A push up? Can you jump knee height, hip height? These are all fantastic forms of body weight training that are very difficult to accomplish. In fact, pull ups and push ups are considered to be some of the hardest exercises to do. When someone can do a pull up, heaven and earth will know about it.

Along with our regular body weight exercises, it is good to add in some extra weight, to push ourselves, strengthen and build muscle and bones. This is extremely important for us as women. As we age, we lose muscle and bone, equating to more fractures. An easy way to prevent this is adding in some weight bearing exercises along with some heavy things.

Heavy lifting can be as simple as carrying the laundry basket, your groceries, carrying as many grocery bags as you can at once, picking up anything and moving it around your house. Or, you can add weight to your regular exercises. As much as you can handle, safely. One of my favorite ways to do this is, carry a bag of dog food up and down my stairs, I try to run. Then I do squats with said bag. This is a workout, total body, plus a fantastic cardio workout.

Do you need to add weight every set, every rep, every time you workout? No. One day a week add in heavy weights. The rest of the time, do body weight. You will begin to notice greater changes in your body and at a more rapid pace. We need muscle to build the physics, bodies, we want.

I know women are always afraid of heavy weights, they believe by lifting heavy they are going to look like a body builder. NOT true. To reach that state, takes years of heavy lifting and I mean HEAVY lifting, pushing protein like it was going out of style, supplements, and many are doing dangerous stuff. It might not be steroids or banned ingredients for competitions, but I still question the safety of what some women maybe taking. We as women also do not have enough testosterone to build mass amounts of muscle.
I have also heard, women should not lift more than 20 pounds. Really? How much does your toddler weigh, or your friends? What about the laundry basket full of heavy winter clothes? Bulk items you might purchase, that bag of dog food? You weigh more than 20 pounds. If you think about it, this is absurd. We lift more than 20 pounds in our every day lives. By following this, you are going to cause muscle and bone lose, which will cause osteoporosis later in life, resulting in more hip fractures and a mirrored of other health issues. PLEASE for the love of all that is good, stop listening to this lie. Women need to lift and heavy.

For anyone looking to build some bulk and more muscle with body weight, like a competitive gymnast, here is a great link with you in mind. Enjoy!

I believe I have gone on long enough for this post. Go out and lift heavy! Find a rock, or a child you can through around, ask permission first, but I am sure the kiddo with love it! Enjoy your life and live it to the fullest.
Saving the world one stick of butter at a time.
God's many blessings,
Jenn

October Moving Continues....Cardio

Otto, my hunter, running

And the battle rages on.... to cardio or not to cardio? Is it healthy? Should we be pounding the pavement? Do you need it for weight lose?
I will try to break this down easily, yes, yes, no, some. My thoughts.

I will confess, I am not interested in running a marathon, or even a half for that matter. The 5K I did, was more than enough for me. I am not a fan of distance running or for the matter, any type of exercise done for long periods of time taxing the heart and body. We should be able to walk for several hours, our ancestors did this most days, probably, hunting and gathering. However, walking at a slow pace, with stops, is far different than running distances, cycling hours on end, this type of movement is just not healthy. There is much evidence to support this and it is mounting, here, here, here or a little searching on Mark's Daily Apple. To sum up what these studies are finding, you can have permanent, long term heart damage, even from one marathon or distant event.
  Pounding the pavement can cause ankle, knee and hip damage that can result in replacement.
 Muscle lose. I am sure you have seen the pictures of a distant runner vs a sprinter, asking how you want to look. After approximately 20 minutes you begin burning muscle and not fat. Bad thing.  Upper respiratory infections at several a year.
 Cancer. Our bodies do not have the ability to cope with this much stress, mainly oxidative stress and this type of stress causes diseases, cancer being one of the big ones. Recall how many distance athletes end up with cancer and heart problems. It is many and those with heart conditions requiring surgery, pace makers implanted, ending a career, or death is mounting.

With all this info, does it mean we do not do any cardio? Not at all. Enter in smart cardio.
What I mean by this is moving slowly frequently. HIIT, high intensity interval training, intervals, sprinting, going for a walk or a slow bike ride being able to maintain a conversation and enjoy the beauty around you.
The beauty of training with HIIT and intervals, is you have a one fell swoop of a workout. You do your cardio and weights at the same time. Saving time and getting the maximum benefit from your workout. These workouts range from four minutes to about 20 minutes.
How HIIT or intervals are performed:
Do an exercise for 20 to 60 seconds as hard as you can.
Rest, or active recovery, walking, stretching, deep breathing for 10 to 60 seconds.
Repeat the cycle, anywhere from four to 20 minutes in length.
An advanced form of this is Tabata's, not for the faint of heart or the beginner. Do something like this that is between 30 to 60 seconds of exercise with the same amount of rest is a good place to begin. You can do this with any exercise, mix and match for a full body workout.

Some of the health benefits:
Save time
Builds muscle, including the heart muscle
Burns fat
Does not cause excessive amounts of stress on the body
Burns calories for hours after, even days
Only needs to be done two to three times a week
Release of good feeling hormones, those that help make you happy
Can be done anytime any where

A great time to go for a short walk is right after you have done a workout like HIIT. Strength training, like this is going to release the fat from you body, the cardio at this point will help to burn it up. This walk dose not need to be long or excessive, about 15 minutes at a light pace will accomplish the task.

Moving the body every day and frequently, is important. Try and go for a walk, with a friend is even better, every day, 20 to 30 minutes. This is healthy, but keep the pounding, grueling, excessive cardio down to HIIT and intervals 20 minutes two to three times a week. Your body will thank you. So will your waist line.

Saving the world one stick of butter at a time.
God's abundant blessings
Jenn