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Author: anne

Can Loosing Sleep Make You Fat?

Raise your hand if you got a solid 8 hours of sleep last night.  I thought so.  If you are typically logging 6 or so hours of sleep each night you are not alone. Between 1960 and 2010, the average night’s sleep for adults in the United States dropped to six and a half hours from more than eight. According to this N.Y. Times article the benefits of a good nights sleep include improved concentration, productivity, mood, immune function and less sensitivity to pain.

Here’s the bad news – loosing sleep can make you fat.

As the average hours American sleep each night has declined our average weight has increased. A 16 year long  Harvard sleep study showed women who slept for 5 hours per night were 32% more likely to experience major weight gain and 15% more likely to become obese compared with women who slept 7 hours.

Several factors can affect your shuteye, from medications, your exercise and activity level during the day, stress, diet,  alcohol consumption and the amount of sunlight you receive. What can you do?  Here are some great recommendations for getting a more restful nights sleep.  They include establishing a regular sleep schedule and getting plenty of exercise. If you have trouble turning of your thoughts, to do list etc.. keep a journal and pen by your bed make a quick note about it and let it go.  If you drink coffee have a cup in the morning then cut yourself off.  Love your glass of wine in the evening?  Have one glass with dinner then stop drinking at least an hour before bedtime.

Did you know massage can help you sleep?  I receive (and suggest to my clients) at lease one massage per month.  If you are in need of a more structured movement + massage program call me today and together we will craft a customized exercise, stretching and self care program that will leave you looking and feeling your best!

Is Yoga All You Need?

In this New York Times article the author describes her ten year devotion to yoga as her only form of exercise.  As her wedding approached she decided to hire a personal trainer and started doing yoga less frequently.  Adding strength training helped her reach her goal weight in time for her wedding, plus she now feels stronger and leaner.  What I like about this article is her discovery that mixing it up is a good idea.  Whether you are into running, spinning, Pilates, Zumba or Cross Fit adding variety to your routine (cross training) will not only keep boredom at bay but also have you looking and feeling your best.

Are you stuck in a workout rut?  Contact Anne and she will set you up with a program that includes strength, cardio and flexibility.

Healthy Pumpkin “Cheesecake”

I love holiday desserts but have been experimenting with limiting the amount of sugar in my diet for the past few weeks and came across this recipe in a recent Barre 3 newsletter.  I’m going to try it out tomorrow.  What are you making for turkey day?

Pumpkin Cream Cheesecake

recipe provided courtesy of Andrea Nakayama at Replenish PDX (www.replenishpdx.com)

 

Ingredients:
1-1/2 cups raw cashews, soaked one to three hours
1-1/2 cups pureed, cooked pumpkin
1/2 cup full-fat coconut milk *
1/2 cup gently melted coconut butter (Artisana brand or Nutiva Coconut Mana)
30 drops liquid stevia, vanilla flavored or 3 tablespoons raw honey
2 tablespoons liquid vanilla
1/8 teaspoon salt
3 teaspoons cinnamon
1/4 teaspoon ground clove
1/4 teaspoon ground nutmeg

Preparation:
1. Drain the soaked cashews, discarding the water. Place the nuts into a food processor and process them until a butter forms.
2. Add the remaining ingredients to the processor and process until the mixture is smooth and creamy. Taste to be sure that it meets your tastebuds. Since all pumpkins will be of varying degrees of sweetness, you’ll want to be sure that you’ve satisfied your taste buds before pouring the mixture from the food processor.
3. When the mixture meets your taste requirements, pour or spoon the contents of the bowl into a rectangular glass container in which you can store the cream “cheese”.
4. Allow the “cheese” to set in the fridge for at least two hours before trying to slice. You can store it covered there for up to four days. (Ours didn’t last so long!)
* Look for Native Forest brand coconut milk which doesn’t have BPA in the cans.

Breast Cancer Pateints Benefit From Pilates

Did you know that Pilates can help breast cancer patients recover after surgery? This article cites a specific case study of a woman who was not able to brush her hair or put on her seat belt.  After a month of bi weekly Pilates sessions she improved her strength and flexibility and reduced her pain and swelling by half.  She is now about to do her own hair, buckle her seat belt and even drive herself.

According to Pilates expert Mari Winsor:

“The health benefits — better circulation, feeling generally stronger and releasing stress — are extraordinary.”

Some common side effects of mastectomy are reduced range of motion in the shoulder joint, tightness in the muscles that surround the joint, and pain.  Because of the physical and emotional stress of cancer diagnosis and the recovery process many women stop working out.  This can lead to more tightness and a longer recovery period.

Why does Pilates help?  Pilates is a safe, low impact form of exercise that not only builds strength and flexibility but also body awareness.  As my clients learn how to breathe they are able to use these breathing techniques throughout their day to lower stress.

Here are three tips from Dawn-Marie Ickes, MPT on how to get started with Pilates:

1. Breast cancer patients who want to get started with Pilates should always obtain clearance from their doctor before participating in any exercise program, both during and following breast cancer treatment.

2.Find a comprehensively trained Pilates teacher with a minimum of five years teaching experience and coursework in working with Pilates/exercise and breast cancer. It’s also a good idea to invest in individual sessions before attempting any sort of home program or group classes.

3. Keep in mind that nothing should be painful during an exercise. If you feel pain, stop doing the exercise and inform your instructor immediately so he or she can help you modify the exercise to eliminate pain.

Do you know of a woman recovering from breast cancer surgery?  Send her my way or forward this article to her.  I am happy to meet her for an initial consultation to discuss how Pilates can benefit her.