HEALTH AT EVERY SIZE
Health at Every Size - these are the buzz words around the internet these days. Are you healthy? Do you want to be healthier?
What is health? The World Health Organization defined health in its broader sense in 1946 as "a state of complete physical, mental, and social well-being and not merely the absence of disease or infirmity". Being healthier doesn't mean losing weight. To you it might mean:
- eating better (such as reducing processed foods)
- exercising/moving more
- stopping smoking
- working on that depression
We would like to introduce you to a blog series on Intuitive Eating. This blog is written by Danielle Lithwick M.A., founder of Move Out Of Madness. With over a decade of combined education and experience in nutrition, yoga, psychology, addiction counselling, mindfulness, and personal training, she believes that how we move and how we eat should nourish not only our bodies but also our minds. Her mission is to teach people how to take the simpler and saner approach to exercise and eating using a personalized, skills-based, and compassionate approach to change. Her coaching services are rooted in non-diet and weight-neutral approaches to health and in the values of education, empowerment and enjoyment. She lives in Ottawa, ON Canada.
To read the series of blogs click the links below:
- Principle #1: Reject The Diet Mentality
- Principle #2: Honor Your Hunger
- Principle #3: Make Peace With Food
- Principle #4: Challenge The Food Police
- Principle #5: Feel Your Fullness
- Principle #6: Discover The Satisfaction Factor
- Principle #7: Cope With Your Emotions Without Using Food
- Principle #8: Respect Your Body
- Principle #9: Exercise - Feel The Difference
- Principle #10: Honor Your Health With Gentle Nutrition
We are very happy to announce that we have a Registered Dietician on staff who will be writing our Health At Every Size series as well as answering a reader's question each month. You can read about Shari's philosophy and experience on our staff page. If you have a question for Shari, please email us at email@example.com.
Disclaimer: This advice is not intended to be a substitute for, nor does it replace, professional medical, health or nutritional advice.
How's your sleep quality?
Have you ever rummaged frantically through your cupboards. Your fridge. Everywhere in your house. With the hope of discovering a candy bar of some sort? Or an insanely sweet treat?
But you didn't find any so you resorted, with a gloomy face, to eating a spoonful of sugar?
That happened to me last week.
I'm human 😉.
Big sugar craving!
Or was it?
Because the sugar did nothing to soothe me. It just made me nauseous and grumpy.
But the following morning? I felt G-R-E-A-T!
It turns out that I didn't need sugar. I NEEDED TO SLEEP.
But what does sleep have to do with sugar cravings?
Well, when you lack sleep, your body is stressed out. And when that happens, your body understands that there's something out there that could harm you. Let's say it's a lioness (because they're the ones that do the hunting).
So, Lady Lioness is looking at you and salivating. You'd either run away or fight her, right? And in either scenario, you'd need energy, correct?
Well, where do you think your body is going to get this energy? From this colorful and crunchy salad? Or sugar?
Definitely sugar (although that recipe above is lip-smacking!).
And when you're sleep deprived, your body will be in a state of insulin resistance.
Think of insulin as the key that opens locks on cells to let the sugar in so that the cells can run their engines.
But when you're stressed, your hypothalamic pituitary adrenal (HPA) axis - your body's stress response system - is activated. And your body deals with it just fine.
However, if you regularly sleep poorly, sleep too little or too much, the HPA axis will remain activated. And chronic activation of this axis can cause beta cells (these produce insulin) to dysfunction. Hello insulin resistance that will make your cells 'cry out' for sugar.
Sounds great but what can you do about it?
Well, a sleep routine can help - this can be something as simple as:
- Deciding to go to bed at 10pm
- Drinking some chamomile tea at 9.15pm
- Switching off all your electronic devices at 9.30pm - set a timer to remind you if needed
- Take a quick shower and get in your PJs
- Turn off the light and practice gratefulness while looking at the sky or stars
- Download a 'sleep sound' app if needed and set the timer to 15 minutes
Submitted by: Shari
Feel free to post about your own journey with Health At Every Size, any questions you may have or suggestions for future topics on our Facebook page. Shari also has her own website https://thestrategicrd.com/ .