Importance of Sleep

My challenge had become to get MORE sleep each night.  I average about 4-6 hours per night now – and I know that this is not enough!  We should be getting 7.5 to 8.5 hours of sleep each night.  I've been trained to read and analyze clinical studies, so I've been reading studies on sleep, hormone balance and weight.  Maybe, when I see more scientific proof with my own eyes, I will be able to make myself get more sleep!  Nearly 2/3 of American’s aren't getting enough sleep during a typically week.

Today, more than 30% of adult men and women are sleeping less than 6 hours per night.  Numerous studies have been and are being conducted that link less sleep to increased weight.  Many hormones are affected by sleep duration and sleep plays an important role in our energy balance.
Lack of sleep decreased activity in our brain’s frontal lobe.  The frontal lobe is responsible for decision making and impulse control

Lack of sleep increases our brain’s reward centers – setting us up to look for something that feels good.  For example, craving comfort foods and carbs.

A consistent bedtime and consistent wake time are associated with lower body fat percentages.
Quality of sleep is important for body composition.

Less than 6.5 or more than 8.5 hours of sleep per night is associated with higher body fat.
Many hormones are impacted from insufficient sleep.

The 2 main hormones impacted by sleep are our hunger and fullness hormones.  Ghrelin is the hormone that signals our brain that it’s time to eat.  Leptin is the hormone that signals our brain that we are full.  When we are sleep deprived, our bodies make more ghrelin and less leptin.  So it is no wonder that sleep deprivation leads to overeating and extra pounds.

Chronic insufficient sleep keeps our bodies under stress – and increased stress leads to an increase in the stress hormone cortisol.  Excess cortisol tells your body to conserve energy thus lowering your metabolism, storing fat, increasing appetite and increasing sugar cravings.

Another effect of sleep deprivation relates to insulin.  Our bodies aren't able to respond to insulin (also a hormone) as effectively as we should, insulin resistance.  Insulin is needed to change sugar, starches and other foods into energy.  Our bodies end up storing fats from our bloodstream as actual fat when we can’t respond to insulin as we should.

Tips for higher quality of sleep include exercising regularly, keeping temperature in your room cool, having a quiet room, having a dark room, not using our beds to work or read, turning off all electronics at least 30 minutes before bedtime and no caffeine after 2 pm.

Recipe and meal plan for my PiYo restore plan

This girl needs to have PiYo!  For the last few months I’ve been doing a couple rounds of 21 Day Fix regular & Extreme on a daily schedule with a little PiYo mixed in occasionally.  Well, let me tell you that I can absolutely feel the difference without regular PiYo.  My joints are sore, my muscles ache and my hips & back are starting to hurt more.  Working long shifts on my feet for 12 hours takes a toll on my entire body and contributes to poor alignment in my back, hips and neck.  When I discovered PiYo about 1 year ago, I found out, first hand, the true benefits of flexibility training and the restorative power of flexibility. And when this is combine with strength training and cardio, amazing things happen.  

Starting tomorrow, I’m back on a regular daily PiYo workout and I can’t wait!  PiYo is a fusion of the best body sculpting and flexibility workouts rolled into one action packed calorie burning workout that actually restores the body.  This program is not hard on the body - it's no impact and it truly does restore your body.

I’m still eating according to the 21 Day Fix guidelines.

This will be my meal plan for Week 1 of PiYo.  And I thought that I would share a new recipe from the Fixate Cookbook, Steak Fajitas.  This one is planned for tomorrow night.  Don’t worry, I’ll let you know how it turns out!

Clean Eating FIX challenge

Eating clean doesn’t have to be complicated or overwhelming.  This is one of the reasons that I love to host my FREE Clean Eating FIX challenge group.  And the group starting Monday is going to be a lot of fun.  I’ve created a completely new meal plan based on the Fixate Cookbook to show you clean, simple and tasty options. 

How will you benefit from my Clean Eating FIX challenge group?

If you’re ready to learn about all of the benefits of clean eating, the basic principles and how to start eating clean, this challenge will be perfect for you.  It will be a 7 day quick start into clean eating.  I will also provide you with a couple meal plans and recipes to start your clean eating journey.  And after 7 days of eating from the meal plan, you will see how good you feel!

I have to share with you guys what I had for dinner last! 

This is a clean Beef stew with sweet potatoes from the new Fixate cookbook.  And this is one of the recipes that I will be sharing in my Clean Eating FIX challenge starting Monday.

If you’re ready to start learning about clean eating, my FREE 7 Day Clean Eating FIX will be perfect for you.  All you have to do is fill out this form below and I will be in touch!

Meal planning & My Meal Plan for Week 3 of 21 Day Fix Extreme

I learned a long time ago that we all need a plan if we want to be successful in all areas of our life.  Meal planning is my tool to keep me on track with my nutrition goals.  We've all heard that 80% of our results are related to our nutrition.  This is absolutely true.  If we're not eating healthy, we won't see the best results from our workouts.

Tomorrow I start week 3 of 21 Day Fix Extreme and I wanted to share my meal plan with you.  This is how I eat each day.  I may not always stick to it, but I know that I have a plan.  I am less likely to eat junk foods or snacks when I have this written on paper.  

Some of my top meal planning tips are:

1. Chose 1 day of the week to meal plan.  My day is usually Sunday.

2. Use a printable meal planner such as a Word doc to make edits easy.

3. Keep a notebook or file folder on your computer for easy access to favorite recipes.  This makes meal planning much faster.

4. Know how many servings you will eat each day of each type of food.  And keep a tally so that you don't plan too much or too little during each day.

5. Decide on the easiest meals first.  For me this is breakfast, I almost always have Shakeology for breakfast.  

6. Decide which types of protein you want to have each day.  

7. I usually plan the largest meals next.  On the days that I work, lunch is usually the largest meal of the day, so I fill in those days next.  On my off days, supper is usually the largest meal of the day, so I fill in those days next.

8. Then fill in the remaining meals and snacks to ensure that you're at your serving targets for each food group.

9. Then make your grocery list and chose the day you will grocery shop.

10. Prep as much food in advance on your plan/prep day.  Wash & chop vegetables and fruits, cook proteins, prepare things that will be re-heated (such as egg muffins this week)

Nutritional Changes and This Week's Meal Plan

My nutrition has changed drastically over the last 2 years.  I'm healthier than I've ever been and feel so much better!  I want to share a few basic changes that I've made and give you a few ideas to start making changes of your own.

- Limit processed and packaged foods
- Limit added sugars
- Drink lots of water each day
- Eat more fresh/frozen fruits and vegetables each day
- Follow a portion control system for meals and snacks
- Meal plan each week

I make a meal plan each week to prepare myself for the week and help me stay on track with my nutrition goals.  Meal plans are the easiest way to map out my week to ensure that I'm eating enough protein, veggies, fruits, healthy fats and carbs to fuel my body and feel my best.

Here is my meal plan for this week.  I'm on week 2 of another round of 21 Day Fix Extreme!

Back to Healthy Challenge

Why not you? 
Why not be healthier than you've ever been?  
Why not have more energy?  
Why not feel better?  

These are the questions that I asked myself 20 months ago when I decided that I had to make changes so I could feel healthier, have more energy,
 and be more fit.  Since that time I have made changes to my nutrition, found fitness programs that I LOVE and created a support system of fit friends.  This is the missing link to success for so many of us - the support system.  Having a group of friends who encourage and motivate each other makes all the difference in the world.

Are you ready to have a group of fit friends?
Are you ready to have a Coach to help you succeed? 
Are you ready to make changes to your nutrition?
Are you ready to find a workout program that you LOVE?

The Back to Healthy Challenge is perfect for you if you're ready to commit to a healthier lifestyle. 

Join me on this journey!  I will help you find your own healthy as I share what I've learned along the way.  I understand how busy we all are, but we can all make time to take care of ourselves.  As your Coach (your own personal Coach!), I will help you succeed and you will reach your goals.   You will be plugged in to an exclusive online club for daily tips, recipes, motivation, encouragement, and support.  

This is what you will receive in this challenge group:

• A complete at-home fitness program with DVDs (or streaming online)
• Full workout schedule
• Getting started guide so you can jump right in
• Complete meal plan & recipes that are easy to follow
• Clean eating advice & tips
• Meal planning info
• Shakeology (THE Superfood Shake to help you get complete, dense nutrition each day)
• Me as your personal Coach
• Access to our online challenge group for daily support, motivation, tips & accountability
• And when you order a challenge pack, my FREE gift to you will be the new Fixate cookbook, as a thank you from me!

If you're ready to make changes, no matter how small - I want to help you reach your goals and stay healthy.

All you have to do to get started is let me know that you're ready by filling out the form below or emailing me at kristingator@gmail.com -- I will be in touch! 

All about Fiber

Fiber, literally keeps the world regular!  And you can call me a fiber advocate!  I have many conversations with my patients at the pharmacy about types of fiber supplements, how much fiber we should have each day and how to get more fiber.  Many medications can affect our regularity and upset our digestive systems which causes side effects for my patients.  Most of us know that we all should be eating more fiber, but not everyone understands exactly how much of a benefit fiber is to our bodies.

First let’s, start with the two types of fiber: soluble and insoluble. 

Soluble fiber dissolves into a gel-like substance that slows the absorption of food and allows your body to absorb more nutrients.  Soluble fiber is found in beans, oats, lentils, flaxseed, psyllium husks, citrus fruits, apples, cucumbers and carrots. 

Insoluble fiber does not dissolve and passes through the GI tract and speeds up the passing of foods and wastes.  This fiber helps to remove toxins from the colon, balances intestine acidity and helps to keep us regular.  Insoluble fiber is found in whole wheat, nuts, brown rice, cauliflower, zucchini, green beans, dark green leafy vegetables and the skin of fruits and most root vegetables.

Our bodies need both types of fiber (and adequate fluid intake because soluble fiber absorbs water) to keep our digestive systems functioning properly and able to digest foods as they move along the digestive tract.  Fiber helps us feel full longer and may help with weight loss.  Another VERY important function of fiber is to slow the absorption of sugar into our bloodstream therefore preventing blood sugar spikes.

Studies have shown that a high fiber diet may help to prevent diabetes, heart disease and obesity.  That’s reason enough for me to eat a diet high in fiber!

Second, it’s important to know how much fiber we should be eating each day.  Women should eat at least 25 grams per day and men should eat at least 35 grams per day.

 

If you’re wondering how you can increase your fiber intake, you have a couple options.  Your first goal should be to increase the amount of vegetables and fruits that you eat each day.  This will give you both types of fiber, naturally.  You can also supplement with powder fiber products available over the counter such as Metamucil or generic brands (this would be soluble fiber). 

Some of the highest fiber foods are split peas, lentils, black beans, lima beans, artichokes, green peas, broccoli, brussles sprouts, turnip greens, raspberries, blackberries, avocado, pears, apples, banana, oranges, whole wheat pasta, oatmeal, chia seeds, flaxseeds, nuts

A tip from your pharmacist:  If you decide to increase the amount of fiber you’re eating each day, start increasing slowly to avoid some of the common side effects such as gas, bloating and cramping.  And make sure that you are drinking plenty of water throughout the day.

As a health professional, I choose the most natural supplementation by eating plenty of vegetables and a couple servings of fruits each day.  I also have 6 grams of all-natural fiber in my daily Shakeology.  And now I’m adding a Shakeology Digestive Health Boost to my shake each day for an additional 7 grams of BOTH types of fiber.  Other supplements only have soluble fiber but the Shakeology Boost has both types of fiber.  And it is important to me that I do not use products with preservatives or unnecessary chemicals.  This is one of the reasons that I believe in Shakeology and the new Shakeology Digestive Health Boost.   I realize that my health is too important to take just any supplement, so I choose Shakeology.  And I will be totally honest, I would never be able to find and eat the types of foods in Shakeology and Shakeology Boost.  The ingredients are sourced from the absolute best places around the world and are the most nutrient dense foods known to mankind. And I don’t exaggerate when I say that.

If you have any questions about fiber, Shakeology or the new Shakeology Boosts, comment below or email me at kristingator@gmail.com.

To see more information about Shakeology Boost Digestive Health, Click HERE

Clean Chicken Gumbo

Burney has been asking me to make this dish since he found it in Rachel Ray's magazine in March!  I'm not a huge fan of gumbo type foods & spices - but I have to say that this one is pretty good.  And Burney LOVED it!  It's clean, simple and tasty!

Ingredients

- 3 ribs celery, sliced
- 1 green bell pepper, chopped
- 1 scallion, sliced
- 2 tbsp butter
- 2 tbsp Cajun seasoning
- 1 tbsp whole wheat flour
- 1 rotisserie chicken, meat shredded.
  (I cooked chicken thighs & breasts in the crock pot to use.  You will need about 4 cups of meat total)
** I also added 1 package of Al Fresco chicken   sausage and decreased the shredded chicken to   
about 3 cups)
- 4 cups chicken stock
- cooked brown rice OR quinoa

Directions

1. In pot, cook first 6 ingredients over medium heat until vegetables just start to soften, about 4 minutes.

2. Add shredded chicken, chicken sausage and chicken stock, bring to boil and simmer for about 30 minutes.  Season with salt/pepper as needed (we didn't need to add any salt or pepper).  Serve over rice or quinoa.

This recipe serves about 4.