Category: Health

You are not alone if you said YES! Do you get frustrated when you eat that one extra salty meal or when it’s that time of the month and all of a sudden gained an extra 5lbs. on the scale?  Aaagghhhhh! I totally feel you and want to take that scale and throw it out the window!

I’ve had a love/hate relationship with the scale my entire life, even to this day.  When I was a teenager and all through my 20’s I was OBSESSED with the number on the scale.  In high school, I would weigh myself in the morning before school, then after my workout and then again before going to bed.  I was pretty neurotic about it and it consumed my every waking thoughts and life.  Every morsel of food I ate, I would think, “is this going to make me gain weight”?   Even if I hit my goal weight, I still wasn’t happy and in the long run this wasn’t physically or mentally healthy.  If I could turn back time, I’d tell my younger self, “STOP living your life around the number on the scale!”.    

What have I learned as an adult?  The number on the scale should not consume one’s well-being.  Weight fluctuation is a part of most everyone’s life and we should just come to accept that.  I can tell you now that it’s been months since I’ve stepped foot on a scale and I feel so mentally free from scale jail!  Instead of obsessing about hitting a goal weight, I go by how my clothes fit and how I physically feel.  If my pants are little bit tighter, I know that I probably have not been eating as healthy as I should, so I re-evaluate my current meals (mostly snacking) and make adjustments. 

Ever notice when you do start a diet that the first couple days, weight drops quickly but then plateaus?  That’s water weight and it can easily go up and down and shouldn’t be confused with fat loss or gain.  Our bodies are made of about 60% water and causes our weight to fluctuate up and down constantly.  Mentally, this can drive us nuts and sometimes feel frustrated. 

What should we be focusing on if it’s not body weight?   Without getting too technical or into extreme detail, you should aim to keep your body-fat percentage and muscle mass within the recommended range.  In general, for optimal health, women should keep their body-fat percentage under 30% and men under 25%.  Getting a body composition test done through Dexabody or InBody will give the most accurate analysis and include details like body-fat percentage, muscle mass, water weight and skeletal mass.  We’ll save more info on that for another post   

For now, focus more on how you’re feeling and keep up the good eating and fitness habits!  If you’re feeling sluggish and lethargic, do something active instead of eating an unhealthy snack or meal.  It can be something small like taking a quick walk around the neighborhood or doing a few push-ups and planks.  Do whatever physical activity it is that makes you HAPPY!   

In my opinion, don’t weigh yourself every single day!  I’m not saying that you should never weigh yourself….just don’t weigh yourself obsessively every single day (or multiple times per day) and be a victim of “scale jail”. If you need to know your weight, minimize weigh-ins to once per week or month just to stay in check.  When you do weigh yourself, do it first thing in the morning before eating or working out for the most accurate reading. 

***The content in this post is my personal opinion.  Please consult with a physician if you have any serious health issues or need medical attention.

XOXO, Ally

Do you get enough sleep each night?  On average, 40% of people do not get the proper quality shut eye they need.  Getting good sleep plays a HUGE part in your mental and physical health.  From the brain to the muscles, sleep is a crucial time that the body repairs itself so you can function and feel good during the awake times.  Here’s a quick overview on the positive benefits of getting good sleep:

• The Brain:  When it comes the brain, sleep plays a part in learning and memory.  Sleep allows your brain to get ready for the next day so you can think, learn and remember information.  Lack of sleep can lead to increased memory loss, troubles with problem-solving, decision-making and creativity.
• The Heart: When you sleep, your heart gets a rest from pumping so hard when you’re awake and more active.  Sleeping helps lower the blood pressure and reduces the risk of heart disease
• Immune System:  Your body’s working on keep the harmful stuff OUT so you can stay healthy! When you get ill, the immune system works hard and cells regenerate during sleep to heal and repair so you can get better faster. 
• Muscles:  Sleep is the key essential to muscle repair and recovery, especially after strenuous workouts.  Without proper sleep, your muscles cannot repair properly so you may not feel as energetic and strong during your next workout or athletic performance.
• Mood: Long-term lack of sleep can lead to having more mood swings, lack of motivation or even depression.

How much sleep do you need?

Based on the American Academy of Sleep Medicine (AASM) and the American Academy of Pediatrics (AAP), the average adult needs 7-8 hours of sleep per night. The average teenager needs 8-10 hours.  It’s best to try and keep a regular sleep pattern and schedule even on the weekends to keep your body on a regular sleep-wake rhythm. 

Quality of Sleep.

It’s not just the total amount of sleep that’s important, but the quality of sleep you’re getting.  Without getting into too much details, Going from Non-REM (rapid eye movement) to REM sleep is a process your body goes through when you sleep at night. Most people average 45-90 minutes of deep sleep per night. At this point, your heartbeat and breathing are the slowest and even brain waves slow down. REM sleep follows and can last about 90 minutes.  There is more rapid eye movement, dreams occur, heart rate increase and breathing may not be as consistent. 

How can you get more sleep?

• Get on a regular sleep schedule- Try to go to sleep and wake up at the same time each day (even on the weekends). Stay on a regular sleep-cycle for better consistency of sleep.
• Stay away from caffeine and alcohol later in the day– This one totally affects my sleep!  Caffeine is a stimulant so keep try to consume only in the mornings or early afternoons.  For alcohol, the more you drink, the quality of sleep goes way down.  REM sleep is greatly affected with alcohol and can lead to sleep apnea, snoring and disruptions to the body’s circadian rhythm.  Hello, hangover! 
• Limit screen time in the late evenings– Melatonin makes us feel sleepy when it starts to get dark outside.  Light will stimulate this, even the blue light in electronic devices and cause your body to not produce melatonin so you’re not sleepy.  Make it a habit to turn off the TV and devices at an earlier time and maybe read a book so your body can wind down and get ready for sleep. 
• Healthy eating and regular exercise– We all know that we should eat healthier for physical and mental health, but also to help with sleep!  Have a regular exercise routine, but try not to workout too late in the day (if your schedule allows this).  The heart rate stays higher than normal after a workout, which can affect sleep.  I personally enjoy working out first thing in the morning to help wake my body up and feel energized for the rest of the day!
• Manage Stress– Ever have those nights where you can’t sleep because your brain will not stop thinking? Whether it’s work, kids, society, deadlines, the news or whatever it may be stressing you out, this will totally affect your sleep!  I know it’s challenging to “turn your brain off” and we all have been through this.  Before bed, try to shift the focus away from any stressors and try to clear your mind.  Meditate, do a crossword puzzle, read, write in a journal or take 5-10 minutes and do mindful breathing exercises. 

Try some of these methods if you feel like you’re feeling tired and restless.  If your sleep symptoms are not getting better and absolutely nothing has worked, please consult with your doctor.   

XOXO, Ally

Resources: 

• National Heart, Lung and Blood Institute
• www.sleep.org