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NutritionSleep

How sleep and food are related

02 sleep and food
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118

After a couple months of researching about sleep and thinking about a few years ago when I had many nights of poor quality sleep I tended to crave more junk food for the most part of the day and to make things worse, I didn´t have a lot of sweets and junk in the house so I went to the store to buy them. I ate a lot more and I didn´t feel like working out but at the end of the day I felt terrible.

Understanding the relationship between food and sleep can help you have better quality sleep and can make it easier for you to stick to a nutrition program.

Lack of sleep or poor quality sleep increase cravings specially for sweets and junk food, is you try to stick to a diet but you didn´t sleep well it will be harder for you to make the right choice at every meal. Now what you eat right before going to bed can cause sleep problems like insomnia or some digestive issues that won´t let you fall asleep. On the long run, you nutrition program or what you eat on a daily basis have an impact on your sleep patterns.

Our body needs nutrients to function properly but what we eat, how much we eat and when we eat they all have an impact on our health and the quality of our sleep, if you eat unhealthy foods before you go to bed your body doesn´t know what to do with them and it takes longer for your body to digest them plus you are not giving it the fuel it needs so it can´t recover and you won´t feel great the next day. Foods high in refine sugar and trans fats cause indigestion and make you feel bloated.

If you eat too much before going to sleep it can cause digestive issues, some people like myself have digestive problems like feeling bloated or constipated so having big meals at night can be counterproductive your body will be working a lot harder to digest all that food and you won´t be able to sleep, you may suffer of acid reflux or heartburn. This is the reason why I do intermittent fasting and skip dinner.

Drinking too much caffeine specially late in the afternoon or night you´ll find it harder to fall asleep most of us use coffee or any other form of caffeine to stay awake so that we can finish what we´re doing but in the long run this disturbs your sleep patterns and functions of your body.

Our body has an internal clock which keeps all functions scheduled and running on time, when you take caffeine to stay awake, you go to sleep and wake up at different hours your body goes out of rhythm, when you eat too much before bed, your body takes longer to digest that food and it´s working on that when it supposed to be sleeping and recovering.

Lack of sleep and even sleeping too much can alter your appetite, this is why if you didn´t get enough quality sleep you have cravings for sweets and unhealthy foods and you also eat more and that excess of food which is usually unhealthy makes you gain weight.

Poor quality sleep has negative impacts on your brain and hormones and this hormones, neurons and neurotransmitters are the responsible of you making bad choices you have less control over your impulses and will power.

When you lack sleep you less energy and it is harder to do everything you need to get done, you don´t feel like going to the gym so you don´t workout and comfort food is your first choice. If your concern is weight loss then you need to make sure that you sleep enough at least 7 hours of good quality and that your nutrition program is good.

With lack of sleep your metabolism slows down and two hormones get affected. Ghrelin is the hormone that increases appetite and leptin is the hormone that tells you to stop eating when you are full. With sleep deprivation ghrelin goes up and leptin goes down, so you eat more and you eat almost all the time. You have no control over this two so you keep eating and it takes longer for leptin to send you the message of being enough.

When you have some days of poor sleep in a row insulin levels are also affected, you become insulin resistant and your body is not able to use the food you eat properly specially carbohydrates.

As you can see; sleep, stress, nutrition, training and mindset are all connected and one change in one creates a change in the rest. It´s a cycle that never stops this is why I share with you tools for each of them and I urge you not to be perfect in any, it´s not about perfection it´s about finding tools you can use every day and develop habits that lead you to a better life without being so restrictive.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

SleepStress

How sleep and stress are related

01 sleep and stress
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111

There are nights when I can´t manage to fall asleep, my mind just keep wandering on everything that worries me and everything I need to do the next day and thinking about the worst case scenarios of a certain event. When I could fall asleep I suddenly wake up and when I watch the clock just 2 or 3 hours had passed, it´s clear that all the stress of the day won´t let me fall asleep.

All 5 elements of fitness (nutrition, training, mindset, sleep and stress) work together to help you live a better life. The relationship between sleep and stress need to be consider if you want to make changes to your life.

You may be one of the millions of people around the world that are not having good quality sleep and the cause of it is stress. You may be sleeping around 7 or 8 hours but when you wake up you feel tired or you´re not having enough sleep; both of this are a big problem.

Sleep disorders are increasing and in many cases the root cause is chronic stress. The reason why is because our body responds to stress by shutting down unnecessary systems and keeping you in an alert mode so if you are constantly stressed your body stays in this alert mode so you are not supposed to sleep when the night comes you may fall asleep for short periods of time and you are constantly waking up or your body is not resting, cortisol is high, adrenaline is high your muscles are tense and in case you´ve forgotten why you are stressed your mind doesn´t stop, you keep thinking about the problems at work, relationships, finances.

We all have to deal or cope with stressful situations every single day, things like getting stuck in traffic, financial problems, bad relationships with coworkers or your boss, maybe problems in school with teachers or classmates make fun of you and you´re bullied all this scenarios we live every day create chronic stress which makes it hard for us to relax during night which lead to poor quality sleep.

Our everyday problems are the ones that keep us awake at night, all this stress create negative thoughts and our mind love to think of the worst things that could happen and it creates tension in the body plus the high levels of cortisol and insulin remains high it´s impossible for you to let it all go and give your body the rest it deserves.

How many times have you gone to bed ready to get some sleep and your mind start wandering in all the problems and though situations you had? You start worrying and get anxious for all the stress of your day you won´t have good quality sleep and your body won´t be able to recover and restore all systems and hormones. The problem is that lack of sleep or poor quality sleep creates an imbalance in hormones like leptin and ghrelin and some neurotransmitters of your brain which creates more stress.

Chronic stress won´t let you have good quality of sleep and lack of good quality sleep creates more stress. If you have problems at your job, at home, financially or any other you may not be sleeping well, if you don´t have good quality sleep you’d find it hard to make the right decisions and you won´t be able to deal with though situations in the best way possible which creates even more stress. This cycle will continue and it get worse. Chronic stress is linked to insomnia and both of this have been linked to the increase of mental health issues like anxiety and depression.

All of us can suffer nights of bad sleep from time to time and we´ll all experience the short term consequences that day but when it becomes consistent

To have a good quality sleep your body and mind needs to be calmed and relaxed otherwise the high levels of stress will keep your body in arousal. When you are calmed and relax your body can get into deep sleep going through all phases without waking up in the middle of the night.

If you want to have good quality sleep you need to know how to lower stress, to get calm and relaxed this is why some doctors give patients drugs or medicine that help them relax before giving them other medications and in most cases that´s enough.

The way to lower stress is to turn off your mind, your mind always create negative scenarios to your problems and it shows you the worst think that could happen you need to block all this stuff from your mind and the way to do it is using a tool called meditation.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

MindsetNutritionSleepStressTraining

Why fitness matters

20
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220

I´m trying to remember the day I decided to lose weight and get in shape, I was really excited but a couple of days after I started a program I didn´t feel like working out and for some reason I couldn´t control my cravings for sweets, junk and all unhealthy food. After many years being lazy and eating all kind of junk it was hard mentally to make different choices and in many cases I ended up eating the whole bag of chips, cookies or chocolate and skipping workouts.

I think this is something everyone who wants to get in shape deals with and it´s normal, the way you get through that hard time is what makes all the difference. Being mentally strong to break the pattern of old unhealthy habits and develop new ones is what´s all about. Once I found out what the truth was and I created a program based on that true information I convinced myself that my mind was playing tricks with me, it wanted me to fail but I won´t let it, from that point on everything changed.

Getting in shape and sustain it is about lifestyle, you need to develop healthy habits that make it easy for you to achieve any fitness goal in an effortless way.

As in everything in life taking the first step and getting momentum is the hardest step, it is not just one step, in fitness you may take that first step by eating healthy and working out but in this first days you realize how physically, mentally and emotionally though this is so you give up.

You need to take that first step and continue, keep doing it until you get momentum, once you got that momentum going then don´t stop. Most of us begin our fitness journey to get in shape and lose weight but this is only the beginning and the reason to get involved in fitness but the goal must be to make it part of your life.

If you are following the right program you´ll get results every week and those results keep you motivated, once you get to your desired goal you have several options, you may want to sustain those results, staying in shape is not that hard once you develop the right habits, you may want to go one step further and get leaner or you may want to gain some muscle mass.

Depending on what you decide to do not next is how you´ll need to adjust your new healthy habits, specially your nutrition and training to fit that new goal and since it´s now part of your life it´s easier to follow through.

Most of us wait for New Year’s Resolution to beginning our fitness journey, I think there´s something about New Years that make us want to start the right way but you we can start this journey any day. Actually there´s no reason to wait until New Year, it´s February 2019 but it can be April, July or any other month and you can set your goal for Christmas, Instead of waiting for New Year start today and set your target for Christmas or Thanksgiving, your goal is to be in the best shape of your life for Thanksgiving.

Keep something in mind, the first weeks it´s going to be difficult, you´re going to be making different decisions and you´re mind will try to take you back by bringing all kind of negative thoughts and excuses, when this happen don´t contemplate those thoughts just get up and do what you need to do. The only way to develop new habits is by doing them over and over and over again so don´t think twice, if you need to get up earlier to work out don´t let your mind take control of you, instead take control of your mind by getting up and exercising.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

MindsetNutritionSleepStressTraining

Fitness!!

7journey
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114

Fitness is so popular nowadays, not only as a New Year Resolution to lose weight but to get in shape and be healthy but most people only focus on diet and exercise and that is totally wrong, if your goal is to lose weight and you follow a diet and exercise program you may get some results or you may not but whether you achieve your goal or not it is hard to sustain it, even if you follow exactly what the program said.

Losing weight and keeping it off, getting in shape and staying in shape, living a healthy better life, living a successful life it all comes down to our lifestyle, our habits and routines. Our lifestyle is getting us sick, our habits and daily routines just keep us stuck in the same place.

Getting in shape, losing weight, living a healthy life is actually simple you only need to develop new good habits and routines and that´s the difficult part so we´re here to help you develop those new habits and routines and the way to do this is by using or applying certain tools or strategies, to keep this a lot easier we need to divide fitness into small pieces, this is where the 5 ingredients of fitness come from.

The 5 ingredients of fitness are: Nutrition, Training, Mindset, Sleep and Stress. They´re all highly important so we´ll be sharing with you different tools or strategies you can use for each ingredient, give all of them a try and find out which one works better for you. By this I mean find out the tool that best fit your life and your daily activities and develop that tool as your new habit.

When you develop good habits and routines for each ingredient you don´t need to be perfect and you don´t need to follow any strict diet and even what I´m going to say may sound impossible, it will be easier for you to achieve any fitness goal, it will seem effortless and you will have a lot more freedom at the same.

All this 5 ingredients have an impact positive and negative in your health and your life, an unhealthy diet won´t give your body the nutrients it needs to function properly, to build and repair; lack of physical activity will get you out of shape and it affect your mood, lack of sleep keeps you sleepy, unable to concentrate and increase cravings; high levels of stress for long periods of time keeps you in an alert state; your mindset may be holding you back, if you are not able to close your eyes and visualize the lean body you want, chances are you´ll never get there.

This 5 ingredients work together and they affect each other in negative and positive ways, if you only focus on 2 of them for example nutrition and exercise as most fitness program do and you don´t consider the other 3 you´ll be making things harder for yourself and you won´t get the best results, if you focus on the 5 of them using one or two strategies for each you will get far more better results and it will seem much easier even if you are not perfect.

Health is a priority if you want to live the live you deserve and by working on this 5 ingredients of fitness by developing habits and routines that lead to a healthy lifestyle you´ll get amazing results in all areas of your life.My approach is to keep things simple, to focus on what works and eliminate what doesn´t work so what we´re going to be sharing with you in this website is the truth, what gives you the best results as fast as possible. Here we need to make something clear the time it takes you to reach your goal will vary for each of us depending on your current situation or where you are right now and what you want to achieve, so it takes you 3 or 4 months or it may take you 8 or 12 months. This is not a competition, this is not about who achieve their goal faster is about developing the habits and routines your need to make your fitness goals sustainable and live a better life.

We´ll be uploading posts from Monday to Friday so if you want to know more about us don´t forget to visit this website, and to follow us on Twitter and Facebook. Also if there´s someone you know who wants to live a better life we´ll be thankful if you share this site with them.

Fitness in a nutshell.

Love

Pam