When my eyes hit the glowing, neon red numbers–1030–on my unpleasantly familiar alarm clock, which usually churns out fuzzy, muted, staticky ’90s music (yes…I know, I need a new alarm clock) at 6 AM, I was amused. I can’t recall the last time I slept past 8 AM. Normally, I would have hopped-up and scrambled out of my bed in somewhat of a panicked state (come on now…I have a blog to write, nutrition to do, and a sweat to break!), but this past Saturday just so happened to be my birthday…so instead, I awoke in a state of calmness. And, proceeded to brew my morning cup of beloved Joe and make my “baked” apple with oats (I really wasn’t lying…it is delish and I am obsessed with this treat!). After eating my favorite new delicacy, I decided my next post would be about sleep!

Now, you may be thinking…”Isn’t this chick a nutritionist person? Why is she writing about sleep???”

True, I am a nutritionist person OR soon-to-be RD, but I hate to break it to you…nutrition holds health’s hand and sleep just so happens to be tied into health (just like exercise!). AND, believe it or not, but sleep has shown to have an effect on one’s weight and overall health, which I just so happen to be a BIG promoter of!

So…here we go…SLEEP!

Most people aren’t getting enough sleep, as you likely know and have experienced. On average, each person needs about 7-9 hours of sleep and most are getting less than 6  hours per night…we, my friends, are a tired nation! Although your cup of AM java may give you your needed morning pick-me-up, followed by a 3 PM cup for your afternoon wake-up call, your body is still tired and you need more sleep! But, WHY???

Well, ample sleep helps you:

• Learn better
• Remember more
• Stay awake & alert during the day
• Be in a better mood
• React quicker
• Think clearer

Sufficient sleep also keeps your immune system strong, fighting off infection and disease. With enough dreamland time, you’ll be able to ward off that pestering cold going around the office or that horrible hacking cough and runny nose your girlfriend so kindly decided to object you to over your Wednesday night catch-up dinner. Chronic lack of sleep, less than 6 hours per night, has also been linked to high blood pressure, heart disease, and an increase in stress hormones, which isn’t doing anyones body good.

Now, what really disturbs  me is the link between weight and sleep. The verdict is out that chronic sleep deprivation can pack on the pounds.  Many studies have shown that those who sleep less are likely to weigh more. If you usually sleep 5 or less hours per night, you are 73% more likely to be overweight than someone who hits the hay for 7-9 hours a night.

Research is still underway concerning the exact “hows and whys” of sleeps’ effect on weight,  but what is known is that our appetite regulating hormones, specifically grhelin and leptin, become out-of-whack with chronic sleep deprivation.

Grhelin, the hunger hormone (picture a Gremlin demanding you to eat more), increases and Leptin, the “no thank you, I’m full hormone,” decreases. So–what ends up happening is that you’re ravenous or just STILL hungry and vying for that glazed donut…after you already ate breakfast.  Studies have shown this phenomena–chronic sleep losers craving high-carbohydrate, calorie-dense, JUNK foods. To top this hazard off is the fact that sleep deprivation can slow your metabolism!!! Arghh…not good! We want to be able to burn the most we can when we are doing the basics–sitting, reading, breathing, writing…

What also makes it hard to keep you at your healthiest is that when you’re tired, you may NOT  hit the pavement, workout DVD, or gym because after all, who wants to exert themselves when they can barely hold their eyelids open. But, let me tell you if you do…your pumping heart will crack open those tired, red eyeballs and allow for an even more peaceful slumber!

S0…what to do?!?!

If you’re not getting your needed shut-eye, sleep more! You will feel SOOO much better! Personally, I know that this can be VERY hard to do, especially when you have a 2 page “To Do” list, but make yourself a priority and make those simple lifestlye changes that will allow you that extra hour. For example, if you are constantly taking on extra work projects, which leave you up til midnight most weekdays, because you ALWAYS say YES and EVERYONE knows this…SAY NO! Be polite and cordial, but say no. Your body will thank you!

Or, just do something YOU find relaxing before your new “bed time,” so you can sleep better. Whatever you need to do, do it! And, please note that sleeping 11 plus hours per day will not do your body good or any better…it’s about balance! If you’re sleeping this much, check-in with your doc!

Once you get in that 7-9 hours, eat breakfast!!! This is KEY to keep your metabolism burning and churning and to prevent you from later conducting a food raid. And, while you’re at it, make sure your breakfast is nutritious and delicious! Perhaps oatmeal, a whole grain English muffin with all-natural peanut or almond butter, high-fiber cereal with skim milk, or some low-fat yogurt with fruit…I think you get the gist…

Bottom Line: Get in 7-9 hours of sleep per night AND within 1-2 hours of waking  grab a nutrition and delicious breakfast to: get your metabolism burning and churning, keep those hormones in-check,  prevent food raids/overeating later in the day, have an amped-up immune system, provide energy to break a sweat, choose healthier foods, and to simply, feel better!

Happy Healthifying!

Corinne

Apple Picking

As a San Francisco Bay Area native who moved to good ol’ BeanTown about 6 years ago, I had never before plucked this ancient fruit off its glorious apple weighted branch. And, let me tell you…when I previously admitted this fact I got jaw drops, bug eyes, and wide open mouths informing me that I simply  must go.  Thus, now I can proudly say that “yes, I have been apple picking.”

Before I get into the nitty-gritty of the healthifying properties of our friend Ms. Apple, I must share with you my most delectable fun findings on apples!

Apples I picked!

First, more than 7,500 apple varieties are grown worldwide! In the U.S., 2,500 known varieties are known to pop up every year. Currently, 15 apples dominate the U.S. marketplace. This “top” apple list includes: Red Delicious, Gala, Golden Delicious, Granny Smith, Fuji, McIntosh, Rome, Empire, York, Johnathan, Idared, Cortland, Stayman, Newton, and Northern Spy.  Approximately 90% of apple production in the U.S. is made up by this list. But, the “top 15″ best watch out because Braeburn, Cameo, Ginger Gold, Pink Lady, and HoneyCrisp (so good!) are about to catch up.  Basically, as you see, there are many apples to choose from! Hence, I believe it is virtually impossible for you to not find an apple you like…just keep tasting and your apple will come.

Earlier I mentioned that apples were ancient…and oh yes, they are. By 8,000 B.C. apples spread from the forests of their origin, the Tien Shan mountains of central Asia, to the Middle East, Europe and eventually North America. It is thanks to the nomadic hunter/gatherer societies of ancient times that today you may enjoy that joyous pome fruit with a slather of crunchy all-natural peanut butter before you hit spin class or as a snack, say when 11 AM rolls around, you’re famished, and just need something before lunch so: A) you won’t raid your cabinets eating whatever you can get your hands on and maybe more; B) you don’t order the Philly Cheese Steak sandwich for lunch or that high-calorie item you just know you shouldn’t be eating; or C) you can continue to think clearly and not have your co-workers think your growling stomach is the coffee machine sputtering out its last brewed drops. Point: an apple serves as a perfect snack and can keep you feeling full longer when accompanied by peanut or almond butter or a slice of low-fat cheese. Sorry! Just had to throw some nutrition in there!

To properly accompany my above research, I must share with you the meanings of the 2 most popular apple sayings, according to the U.S. Apple Association. Ready???

• An apple a day keeps the doctor away: Derived from the old English saying, “Ate an apfel avore gwain to bed, make the doctor beg his bread,” the original author of this most popular apple saying has been lost to history. Today, the expression rings truer than ever, as our knowledge of apples’ many and myriad health benefits increases.
• Apple of my eye: This expression dates back to ancient Greece and Rome, when people conceived of the pupil of the eye to be, like the apple, a global object. The word itself comes from the Anglo-Saxon “aeppel”, which literally meant both “eye” and “apple.” In addition to providing the literal, vital sense of vision, the pupil was also regarded as the figurative “window” to the treasured secrets within each of us. Thus, the “apple of my eye” meant someone very beloved.

Now, Nutrition. I must say that I truly love the apple for its healthifying properties. One satiating medium apple is only 80 calories and has 5 grams of fiber (woo-hoo!) with a good mix of soluble and insoluble fiber. If you don’t know the difference between these 2, check out my post on fiber. Plus, apples are fat, sodium, and cholesterol free–as all you nutrition newsies know, since they’re a fruit! My most favorite thing about apples is their portability. I throw  1 or 2 in my Built lunch tote and out the door I go! But, NOTE–I never, never peel my apples for any reason (even for applesauce…yes, its true). Why??? Because two-thirds of an apple’s fiber and many of its antioxidants are in the peel. Folks–keep your apples dressed and with peel…we don’t want any improper apples running around.

Now–I will leave you with a recipe that you MUST try–“Baked” Apple with oats. I found this recipe online and adapted it a little, but thought I would share because it is simply delish AND will boost your fiber intake, keep you full, and leave you with that cozy, warm feeling inside (like the one after a slice of mom’s homemade apple pie). This is a perfect morning breakfast or treat, mid-day snack, or decadent dessert…what can I say, eat it whenever. This treat is only about 175 calories a pop and provides 7 grams of satiating fiber. Oh–and it takes minutes to make, literally. As someone who seeks easy, quick, healthful recipes and won’t cook a dish unless it meets this criteria, I guarantee this fact. ENJOY!!! And, experiment with the ingredients to meet your taste bud’s preferences.

“Baked” Apple with Oats

Ingredients:

• 1 medium apple of your choice
• 3 tablespoons of water
• 2 teaspoons of cinnamon
• 1 packet of Splenda (or 2 tablespoons of brown sugar)
• 1/2 tablespoon of Smart Balance Light Buttery Spread (or any tub margarine)
• 1/4 cup of raw Old Fashioned Oats
• 1/2 teaspoon of powdered sugar (optional)
  

  "Baked" Apple with Oats-YUM!

Directions:

1. Slice apple, place in microwave safe bowl
2. Add water to bowl
3. Mix cinnamon, Splenda, Smart Balance Light Buttery Spread, and oats in bowl, separate from apple and water bowl. Mix with fingers til crumbly.
4. Once the “cinnamon” mixture is crumbly, sprinkle on top of the sliced apple (while in its bowl with water).
5. Cover the bowel with a paper towel and microwave for 1 minute and 45 seconds. If your microwave is “strong” or you’d like a crisper “baked” apple with oats, microwave the dish for 1 minute and 15 seconds and continue microwaving to your taste.
6. Sprinkle with powdered sugar (optional)

Enjoy!!!

Corinne