Less Sleep Leads to Weight Gain!

Studies show being sleep deprived leads to consuming an average of +285 additional calories per day!

When you’re sleep deprived, cortisol levels are high and serotonin levels are low. This makes you crave starchy, sugary and fatty foods to help boost serotonin and calm you. At the same time, lack of sleep increases the hunger hormone, ghrelin, and suppresses the satiety hormone, leptin, which signals when we’ve eaten enough.

6 Tips for a Good Night’s Sleep

  1. Stick to a schedule. Going to bed and waking up at the same time each day creates a rhythm that your body will naturally try to maintain.
  2. Create a night-time routine. Doing the same tasks each night signals to your body to slow-down, sleep is coming soon.
  3. No big meals before bed. Stopping eating 3 hours before bed gives your digestive system enough time to complete its cycle, so the digestive process does not continue after bedtime, disrupting your sleep.
  4. Morning exercise. Exercise releases stress, making you fall asleep faster. It also produces growth hormones, which help your body to repair and revitalize itself. Best to exercise early in the day, however, because if you are exercising too close to bedtime, the adrenaline may prevent you from falling asleep easily.
  5. No late night drinks. Alcohol actually prevents you from getting your much-needed deep sleep. It also dehydrates you and can wake you up during the night.
  6. Go outside each day. A little Vitamin D every morning regulates your body’s production of melatonin and lifts your spirits. Dr. Michael Breus, PHD, advises getting outside for at least 15 minutes every morning.

7 Days of High Protein Fruit Smoothies

Links to purchase delicious Orgain Organic Protein Powder:

Vanilla Bean: https://www.amazon.com/Orgain-Organic-Protein-Powder-Vanilla/dp/B00J074W7Q/ref=sr_1_6?crid=2FCFX4YPLF1EL&keywords=orgain&qid=1647201716&rdc=1&sprefix=orgain%2Caps%2C71&sr=8-6

Creamy Chocolate Fudge: https://www.amazon.com/Orgain-Organic-Protein-Powder-Chocolate/dp/B00J074W94/ref=sr_1_5?crid=2FCFX4YPLF1EL&keywords=orgain&qid=1647201716&rdc=1&sprefix=orgain%2Caps%2C71&sr=8-5

Rosemary Balsamic Chicken with Fresh Tomatoes

Ingredients:

4 (~1/3 lb) skinless, boneless chicken cutlets (thin sliced)

2 teaspoons rosemary – fresh or dried (chopped or powder)

½ teaspoon salt

¼ teaspoon black pepper

 2 tablespoons olive oil

½ medium onion – chopped

2 cloves garlic – chopped

2 tablespoons balsamic vinegar

2 cups grape tomatoes – cut in half

½ medium lemon (to squeeze for juice)

  • Sprinkle chicken with ½ teaspoon rosemary, ¼ teaspoon salt, and ¼ teaspoon black pepper.  Heat olive oil in non-stick large skillet over medium heat.  Add chicken and cook just until browned and cooked through (approx. 3 minutes per side).  Transfer chicken to platter and cover to keep warm. 
  • Add onions and garlic to same skillet.  Cook over medium heat, stirring, until softened (about 2 minutes). 
  • Add balsamic vinegar, tomatoes, the remaining rosemary and salt, and squeeze in the juice from the lemon.  Continue to cook on medium heat until tomatoes are softened (about 3 minutes).  Put chicken back in skillet, along with any accumulated juice, and heat through. 

TRYING TO GET YOUR “TO DO” LIST DONE – DON’T STAY UP LATE!

Although we’ve all heard that adults should get 7 to 8 hours of sleep each night, us “super-moms” rationalize that less sleeping hours simply equals being more productive. 

I get it – you rush home from work and frantically get dinner on the table.  After clearing the dishes you face that “To Do” list (review homework, clean-out dishwasher from yesterday, laundry and tomorrow’s outfits, take-out recycling / trash, go through mail, pay bills, etc!).

But, first you open your laptop, to either finish “9 to 5” stuff, or work on that side-hustle, and you realize how tired you are….but, your plan is to push through and work a few hours…because you’ll be fine with only 4 to 5 hours of sleep, right?  WRONG!

When you are sleep deprived you are far from functioning at your best.  Your focus, memory, and creativity are diminished, and you are more easily stressed and angered.  You’ll likely also feel warn-out physically, waking-up with aching muscles and back pain, as you’re not giving your body enough time to heal sore muscles and repair worn-out tissue, which takes place during sleep.     

And, ladies, if this isn’t enough already to convince you to get your ZZZZ’s, consider this – sleep loss has a significantly negative impact on metabolism.  In layman’s terms, your body doesn’t properly react to insulin (sugar/ calories) and has trouble processing fats from your bloodstream.  As a result, you end up storing fat, a contributing cause of weight-gain! 

As you can see, denying yourself sleep isn’t getting you closer to successfully completing your “To Do” list or goals.  As you are busy throughout your day, get your rest to be properly prepared with the focus, creativity and energy to take it on!

#productivity #requiredsleep #workingmoms #divorce #divorcehealing #divorcerecovery #sidehustle #stayinguplate #soccermoms #gettingitalldone

(sources:  AcademySuccess.com, International Journal of Endocrinology)

Too Busy to Eat Healthy?

Not so if you just follow these 6 time-saving, easy tips.

You’re super busy taking care of the house and kids, and you push yourself through that “To Do” list at work – just to get back home to take care of the house and kids.  So, planning your own meals and snacks gets pushed to the side most days.  But…a better, healthier diet can be just 6 easy steps away!

1) Make a quick, simple breakfast a habit

Don’t skip breakfast, as it is essential in giving you energy for your busy day!  Stock-up on items such as non-fat Greek yogurt, low-fat cottage cheese, nuts, fresh and dried fruits, and powdered protein (vanilla and peanut butter are two favorite flavors).  You can quickly mix in a bowl, add cinnamon, and heat in the microwave.  Or, make a yogurt smoothie – either sweet with fresh fruit, or savory with veggies, such as spinach and salsa.

2) Easy snacking.

When that mid-morning or mid-afternoon lull hits, you can avoid the trip to the vending machine by having healthy options ready, such as nuts, carrots, grapes, raisins, whole-wheat crackers, or bananas.  Preparing snack size portions for the week only takes a few minutes and will keep you pushing through those never-ending work tasks. 

3)  Drink Water.

You may think a cup of coffee is what you need to keep up your fast pace, however, water may be a better option.  While the caffeine in coffee will give you a quick boost, it is a temporary boost.  Water, on the other hand, will keep you from getting dehydrated which makes you feel tired and sluggish.  Water is also central to circulation, digestion, absorption of nutrients, and elimination of toxins.  Fueling these body functions throughout your day with water can only help your productivity!

4)  Eat at the same time each day.

Knowing what time you will be eating meals each day and actually scheduling them in your calendar will help you plan and make healthier choices, as you won’t be grabbing the quick food that’s available or rushing through a meal.

5)  Go for the lighter lunch.

Lunch is likely the meal that most impacts a busy woman, as it is in the middle of the workday.  While it is easy to order take-out, consider the hidden calories and sodium of restaurant food, not to mention the oversized portions, that will make you feel sluggish. Again, it only takes a few minutes to prepare a healthy salad of vegetables and protein, and you can include some sort of thin side carbs (low fat pretzels or crackers with hummus).

6)  Have groceries delivered.

The key to healthy eating on a busy schedule is to have options readily available.  Write out your shopping list and save time having groceries delivered, then spend the few extra minutes on the weekend to prepare your snacks and lunches for the upcoming week.  You can also quickly pack up individual lunch portions of dinner leftovers.

While this new planning and preparing may take a little effort at first, after a short while, it will be a habit that has seamlessly become a part of your routine.  And…the result will be a healthier you, with an added benefit of self-confidence, as you know you are in control and taking care of yourself! 

LIFT YOURSELF UP…. BY LIFTING WEIGHTS!

Hey Girlfriend – In your 40’s? 50’s?  and… your divorce getting you down?  You CAN build real confidence and self-esteem!  Just…  START PUMPING IRON!   

Yes… lifting weights can help combat those feelings of anxiety and failure that come with divorce and get you believing in all of your capabilities!

In a report by the Centers for Disease Prevention and Control (CDC), scientists state that strength training can have a major effect on both a person’s emotional and mental health.  They note that strength training exercises can reduce depression and boost self-confidence and self-esteem. 

Other studies have found that while you’re building physical strength, you may also be building brain strength!  In a 2015 study, participants who already had mild cognitive impairment went through six months of weight training. These participants experienced significant improvements in overall cognitive function, specifically in abilities like planning, organizing, devising strategies, and visual memory. The improvements were still there twelve months after the training stopped.  “We know weight training stimulates hormones that make muscles grow and it’s possible these hormones are also having similar benefits for brain function,” said Professor Fiatarone Singh.

So, if you’d like to ditch those thoughts that you are too old and missed the chance to pursue those dreams put on the back burner, then start a program of strength training 3 to 4 times per week and you’ll soon feel and know that you’re strong, beautiful, and capable of anything you put your mind to. 

Follow YourOwnTrueBeat.com for strength training exercises….COMING SOON

Hey Girlfriend- It’s Time to Get Serious About Nutrition!

When you reached 45, did it feel like your metabolism hit a wall? Gals, our metabolism slows in our 40’s due to muscle loss, decreased physical activity, and a drop in hormone levels. This change in metabolism means what we eat is of utmost importance. Beginning in our 40’s, we females need a diet focused on protein, whole grains, healthy fats/oils, vitamins, minerals, and water.

Our daily diet should include:

> Protein at every meal. Healthy protein includes: lean meat (chicken/turkey), seafood, eggs, beans, nuts, seeds, and soy products.

> A variety of fruits.

> A variety of vegetables, incl. green, red, orange, starchy, and non-starchy.

> Whole grains and healthy oils, such as olive oil.

> Low- or non-fat dairy (ie, milk, yogurt, cheese, fortified soy products).

> Calcium, potassium, and vitamins A and C.

> A minimum of 25 grams of dietary fiber.

> Less than 10% of foods with added sugar (ie, processed foods, desserts) and saturated fats (ie, red meat, high-fat diary).

**Follow YourOwnTrueBeat.com for more specific healthy eating tips for women over 40 coming soon!**

Payoff Your Mortgage Sooner with Biweekly Payments!

Want to take years off of your mortgage payments? 

Here’s a great strategy – making bi-weekly payments.

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13 Months of Payments:

Paying your mortgage monthly means, of course, 12 payments a year. However, paying biweekly means you are paying half of your monthly payment every two weeks.  This results in 26 payments, or 13 months, of payments, hence getting one additional payment every year!

This extra payment means your principal balance is paid off at a much faster pace and you’ll pay substantially less in total interest over the course of the mortgage. 

For example, if you have a 30-year fixed loan of $250,000 at a 4% interest rate, making biweekly payments would save almost $30,000 in interest and five years off of the payment schedule!  Even if you only stayed in this home for seven years, you’d still save thousands in interest, while paying off $10,000 more of the principal balance, resulting in having more of a down payment for your next home! 

Beware of Payment Processing Companies:

Reach out to your mortgage company and inquire about biweekly payments.  Some lenders do offer it, including automatic biweekly payment plans. 

If your lender does not offer this, you may want to look into a payment processing company, however, these third-party services usually charge a one-time setup fee and may also add a small fee to each monthly payment and it may be very hard to get out of the contract with this company. Even worse, some of these services simply hold onto your second payment for two weeks and just make monthly payments on your behalf, nullifying the impact of one extra annual payment. So, if you get contacted by a company offering to save you thousands by handling your mortgage payments, be very weary!

How to Do it Yourself:

You can make this extra annual payment yourself.  Here’s how:

Take your monthly mortgage payment and divide it by 12. Make an extra principal-only payment of that amount every month. You should confirm with your lender that there are no prepayment penalties on your loan and that the extra payments will be applied entirely to your loan’s principal rather than to principal plus interest. Contacting your lender may take a little work – but it is totally worth it!

Live your best life by following your own true BEAT.