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Lose Weight While You Sleep!

Get Enough Sleep and Get Moving: Keys to Weight Control Success

 Lose weight while you sleep! You may have heard health claims such as this connected to nutritional supplement or fad diet advertising. Well, it turns out that there may be some truth to the promise that getting a good night’s sleep can help with weight management. Research presented at annual Food and Nutrition Conference (FNCE) of The Academy of Nutrition and Dietetics held in Nashville, Tennessee this year included studies on the effect of sleep deprivation on food intake. Bottom line: the less you sleep the greater your odds of weighting more. Registered dietitian Devon Golem, professor at New Mexico State University explained that lack of sleep can disrupt the hormonal regulation of appetite leading to increased total calorie intake and intake of high-fat, high-sugar foods.

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“When you’re exhausted you’re not making the best decisions about what to eat,” said registered dietitian Tamara Melton, program director and clinical instructor at Georgia State University and spokesperson for the Academy of Nutrition and Dietetics. “You might seek out high calorie comfort foods or snack often to stay awake. Plus you may be too tired to exercise.”

Another excess calorie source: when most sleepy folks reach for caffeine they’re not ordering black coffee. It’s more likely to be the higher calorie specialty coffee drinks with cream and sugar. Choose low calorie sweeteners and fat free milk to lighten up coffee drinks that perk you up.

Melton said asking patients about their sleep patterns is an important part of a nutrition appraisal. “People are trying to look at all things in their life that affect their health holistically.”

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How much sleep is healthy? According to the National Sleep Foundation adults should get between 7 to 9 seven hours. Meanwhile, the national daily average is 6.5 hours. “Sleep deprivation is an epidemic in the US,” said Katherine Finn Davis researcher at the Children’s Hospital of Philadelphia.

Shedding Light on Shedding Weight

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Not saying that 1000’s of years ago we were more fit…but this is motivating!

The continuing battle against rates of obesity in the US was a big focus for nutrition professionals at FNCE. There’s good news and bad news here. “I think we’re at a turning point,” said Dr. William Dietz of George Washington University. “In the last ten years we’ve seen no significant difference in the incidence of obesity.”

Some states including New Mexico and Mississippi have even seen declines in obesity rates.

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Beth Hubrich, MS RD of the Calorie Control Council, Dr. James O Hill of University of Colorado during FNCE 2015.

“It’s sort of leveled off,” said Dr. James O. Hill, Director of the Center for Human Nutrition at the University of Colorado Health Sciences Center. “Is it something we’re doing right? I don’t even think we’re close to knowing.”

Hill pointed out that while diet and exercise plans work well to help people lose weight, the real challenge is helping them keep it off for the long haul. “We are wildly successful at losing weight but also wildly successful at gaining it back.” So research on obesity treatment has turned to the psychological components of mindset and motivation to help dieters find their individual purpose for weight loss goals. “It’s like a light switch going on,” said Hill.

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Co-founder of the National Weight Control Registry, which follows over 6000 people who’ve lost weight and kept it off permanently, Hill is the author of State of Slim.

He says weight control is no longer a simple math problem of balancing calories in with calories burned through physical exercise. Anyone who’s ever walked on a treadmill and seen how long it takes to rack up 100 calories will be happy to hear this. Hill said, “There are so many positive side effects of physical activity. Exercise does way more than burn calories. It helps regulate appetite and metabolism. It’s more than calories in and out.”

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In other good nutrition news presented at FNCE, fruit and vegetable offerings on restaurant menus are up 28% since 2010. But, registered dietitian Elizabeth Pivonka of the Produce for Better Health Foundation says overall consumption of fruit and vegetables in the US has sadly declined 7% since 2010. Not to be disheartened she says there are pockets of improvement, “Millennials are eating more vegetables than five years ago.”

By Carolyn O’Neil, MS RD, author of The Slim Down South Cookbook and nutrition advisor to Calorie Control Council

 

 

 

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Food & Fitness Escape to Mexico

Under the Tecate Sun
Although my first choice for a vacation usually would not include all the flaxseed you can eat and dinner without a wine list, my week at a health spa in Mexico was an escape to a place dedicated to the joys of fitness and relaxation. 

My pretty little casita. I was told Robert Redford stayed here! 

Before

After…just kidding. This is me in the middle of a morning hike up the mountain.

Founded in 1940, Rancho la Puerta Fitness Resort and Spa is south of San Diego in the border town Tecate.


Set on 32 acres of lush gardens with hummingbirds flitting among the flowers, 
Literally on the wagon….there is no alcohol served with meals at the Ranch…but stay tuned…
the resort attracts visitors interested in improving their well-being through sunrise hikes on mountain trails 
Ssssstrrrreeeeccchhhh…after the uphill, then downhill hike then race everyone to breakfast.
and days filled with yoga teachings, Pilates lessons, fitness classes, spa treatments and — welcome in the desert heat — swimming pools and water exercise workouts. 

The quiet villa pool where I spend solitary afternoons listening to birds.
From body sculpting with weights to actual sculpting with clay, there are classes to stretch body and mind.

Sculptor in residence, Jose Ignacio Castaneda, helps turn clay into creations. 

I was just walking by one afternoon and Jose invited me to join the class. Next thing I knew
…..I was a sculptor too.

The beauty and bold flavors of Rancho La Puerta Spa Cuisine

Salads are a thing of beauty

Bold flavors of Mexico highlight the menu
All of the physical activity certainly helps work up an appetite, so it’s rare to see anyone late for a meal in the dining hall.

Just in case you’re so hungry you lose your way…..
The four-course dinner the first night started with leek potato spinach soup with caramelized carrots and an heirloom tomato salad with smoked cheese, baby greens and basil dressing. 

Fresh shrimp from the Baja California on the menu at Rancho La Puerta
It’s a principally vegetarian menu here, with many dinner meals featuring fish dishes such as citrus garlic tilapia with red mashed potatoes, grilled asparagus, and a roasted red bell pepper sauce. There’s no sugar in sight. Beverages and desserts including a dark chocolate tiramisu with mango sauce are sweetened with agave nectar.

The beautifully presented plates are prepared with produce plucked daily from the ranch’s organic farm where there’s a cooking school called La Cocina que Canta (the kitchen that sings). 

Virginia Willis, far right, as guest chef at the cooking school. My recipe pal is Lorren Negrin of  Seattle.
Atlanta cookbook author Virginia Willis was the guest chef during my vacation week. Her hands-on cooking classes featured a spa-style Southern menu. “Saying that Southern food is only fried chicken is like saying Chinese food is only egg rolls,” says Willis, author of “Bon Appetit, Y’All!”
Lorren (a registered dietitian like me) and I were asked to create a dish from seasonal vegetables picked just moments before.
The pink things are lightly sautéed radishes! 
Cook healthy, eat healthy
Laura White and Becky Jackson, guests from Atlanta, learned Willis’ recipe for bread-and-butter pickles using the organic garden’s cucumbers. Jackson said, “I’m making these at home. Most people think making pickles is hard, but in 20 minutes, we’re done!”
Don’t worry, you get dessert too. Virginia Willis’ recipe for strawberry shortcake was light and luscious!
Her secret- no sugar in the whipped cream and canola oil with butter in the pastry. 
Also on the menu: asparagus salad, cornbread-crusted halibut, and stone-ground grits with fresh greens.
“I didn’t know about stone-ground grits before,” said Lorren Negrin, a registered dietitian from Seattle. “Now I can tell my patients who are originally from the South they should try these, because they’re healthier than refined grits and they taste better.”
Guests get to keep a beautiful embroidered apron.
Deborah Szekely, 91, who founded Rancho la Puerta and still presents inspirational lectures to guests, says, “Your body makes new cells all the time, so every day you wake up a little younger. Take care of your body so it can take care of you.”

Alex’s tree, a focal point at Rancho La Puerta seen with a full moon still hanging above the mountain at 6am. 
I gave my guy a beret. I couldn’t figure out how to make the hair.

 Lessons learned at the Ranch



> Try to limit meat. Plant foods are the stars of the meal here with small but satisfying servings of fish or shrimp. The typical American plate is dominated by large servings of meat.

> Try something new. Gina Christman, of Atlanta Homes & Lifestyles Magazine tried acidopholus milk (good for digestion) at Ranch La Puerta, “I’ve taken this habit home. It tastes like buttermilk.”
  I tried flaxseeds sprinkled on cereal (good source of healthy omega 3 fats) because I heard it’s good for shiny hair and healthy skin! 

Gina Christman and I successfully reach Alex’s Tree on a morning hike. Yes, it’s already really hot!

> Try less sugar (and alcohol). A vacation away from favorite indulgences is an adventure, too. I drank water and hibiscus tea instead of wine this week. —- think of the calorie savings!

OK, we did find a wine lounge with Baja wines!

The wine lounge in a cute little casita is a new addition at The Ranch.

Guests can taste Baja whites, reds and roses in the afternoon before dinner, or after dinner.
My definition of health and happiness! 

> Try mindfulness. Appreciate the colors, textures and tastes of each component in a meal. It slows you down a bit and gives your body and mind time to appreciate a meal.

Tasting the variety of produce at the Ranch’s organic farm will help you appreciate dinner even more!

> Try keeping track. Guests wear pedometers at the Ranch to measure how many steps taken each day. Aim for 10,000 steps a day as a fitness goal. Wow, that morning hike got me half way there even before breakfast!

Don’t worry there’s plenty to eat for breakfast, lunch and dinner and look how much I piled on my tray for lunch. 

Yes, that’s a cookie with a chocolate kiss in the middle. Friday treat of the week.

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