Make Sure To Eat Your Carbs

I'm back! After 3 weeks of constantly running life is starting to slow down a bit and hopefully allow me to get back to writing more consistently. My gypsy lifestyle can be pretty crazy at times but thankfully, as much as I've enjoyed this season new things are just round the corner and I'll make sure to update all of you soon.

So, I hope the title of this post grabbed your attention. As a athlete in high school we would have team meals before games and these meals almost always consisted of spaghetti or lasagna or some other type of pasta. I'm not sure where or when people begain to think we need to eat a bunch of carbs before a big event such as a basketball game, tennis match or marathon but I believe this mentality is flawed.

When we eat breads and pastas, even if they are "whole grain," our body quickly metabolizes these carbs into sugar within our blood stream. This increase insulin levels and will give a short burst of energy due to high sugar levels but then there is the inevitable crash post sugar high.

It is true, your body does need carbohydrates, however, contrary to popular belief, these carbs do not need to come from pastas or breads. Fruits and vegetables in your daily diet will not only give your body the carbohydrates it needs to run efficiently but will also keep your blood sugar and insulin levels balanced, giving you sustained energy, and fueling your fat burning machine.

I would like to challenge all of you to start to rethinking your carbs. Making small changes in this area over time can produce big results and over time your craving for starchy carbs will decrease.

Best of luck! Please feel free to leave any questions in the comment section below.

Until Next Time,
Hope
xoxo

Sleep

Sleep. I would like to start by saying, I LOVE sleep. Last night I got to bed at 3 a.m. which is a very bad idea for me. I slept till 1 p.m. and literally had to drag myself out of the house so that I could make an attempt at being productive. If I had stayed home I would have most likely spent the afternoon on the couch doing a whole lot of nothing. Can anyone relate?

Sleep is one of the main pillars of optimal health. It was included on my post The Magnificent Seven. Think right, eat right, drink right, move right, talk right, poop right, and SLEEP right! I have found for myself that I am an eight hours a night type of girl. If I get any less than that I have trouble functioning. I typically make horrible decisions in regard to my eating and forming sentences that make sense can be an issue.

There isn't an exact number that I can give you for the perfect amount of sleep. It's generally excepted that most people need somewhere between 6-8 hours. However, there are definitely people who need more that. This can fluctuate depending on your age, vocation and stress level, etc.. Dr Naiman, who is a sleep specialist says that you have found the perfect amount of sleep when you have slept enough hours to have sustained energy through the day without having to use artificial stimulants, with the exception of a mid-afternoon nap.

There is research suggesting that getting less than six hours of sleep a night can increase your chances of becoming insulin resistant. As I talked about in my post, Too Much Good, insulin resistance can prevent weight loss and cause you to gain weight and develop type 2 diabetes.

I have also found from my own experience that my quality of life is SO much better when I get sleep. Especially, if it is within a consistent sleep schedule. Sleeping from 3 a.m. to 1 p.m. does not leave me feeling refreshed despite being 10 hours. When I get good sleep my outlook is more positive, my productivity increases and I am able to enjoy conversation with the people in my life. So experiment with the number of hours you sleep until you find the right number for you. This could take awhile but it will be worth it.

Some keys to getting good sleep include:

• Maintain a regular sleep schedule
• Avoid watching TV before bed--it has been shown to be over stimulating to your brain which causes you to struggle falling asleep
• Keep you house no warmer than 70 degrees Fahrenheit
• Make sure to eat protein within a few hours before bed to increase melatonin (your sleep hormone) and avoid hypoglycemia (high blood sugar) which will cause you to wake up

I would like to end with some of the side effects of not getting enough sleep. Some of them include:

• Increased risk of getting sick and developing severe health issues
• Constipation
• Stomach Ulcers
• Depression
• Heart Disease 

I hope this post will help you see the benefits of making sleep a priority, no matter what stage of life you're in.  Feel free to leave a comment in the section below with additional questions!

Until Next Time,

Hope

xoxo

Why Being Strong Is Important--Ladies...

Being strong is awesome. I could end right there but I wont. As some of you know, I have been training and competing in Olympic lifting tournaments for the last seven months and really enjoying it! I am the strongest I have ever been. In my last competition I was able to Clean & Jerk my body with, 72kg or 158lbs. I was very excited to say the least. Here's the video:

In all honesty, it is really funny being a "competitive weightlifter." When people either find out or I tell them, some of the responses and looks I get are down right hilarious. The looks of horror, awe and bewilderment are very entertaining. I think most people think that I will look like this.... but that just isn't the case... AND IT NEVER WILL BE!

 (this is not a picture of me....)

Being strong is important for your health, but it's also very convenient. Going through daily life, moving things, carrying groceries, kids, carrying luggage through the airport and rough housing with my brothers, I have noticed that things are just easier. A couple of weeks ago I was walking to meet some friends in down town Minneapolis at 11pm (I don't recommend this). I was by myself and started to feel very uncomfortable in regard to my safety. Thankfully, nothing happened. My point in sharing this story is that I feel like because I am strong I was able to walk with my head up. Also, if I had been attacked, my chances of getting away/surviving are much higher because I am strong.

(Right before I broke 575lbs off the ground. Okay, that's a lie.)

 Being strong is also very important for your health, especially as a woman. Increasing muscle mass increases your metabolism, and helps you burn fat. Less fat is good for reducing heart disease, lowering blood pressure, and decreasing insulin resistance to name a few. Increasing muscle also increases bone density. This is very important to prevent the onset of osteoporosis which is common in older women.

Now, if you are a women reading this, I know what you're thinking....

"If I lift heavy weights I'm going to get man arms and look bulky."

Ladies, I hate to burst your bubble, but this just isn't the case. We lack the muscle swelling, strength building hormone called testosterone. If you are scarred of looking like the lady pictured above, FEAR NO MORE! To achieve that type of "look," you would have to extremely intentional about your lifting program, diet, and supplementation. Even with that, it could take years. I love picking up heavy things and putting them back down. I do it about five times a week. If you saw me walking down the street you might think that I go to the gym regularly, but by no means would you think I'm a competitive weight lifter or extremely strong. I actually think I look pretty normal. 

I would love to hear your thoughts on this post! Feel free to leave comments or questions in the comment section.

Until Next Time,

Hope

xoxo