Studies show that roughly 63% of adults are living with sleep deprivation, and experts are linking sleep deprivation with weight management problems.

Recent studies have shown that the amount of sleep you get affects the hormonal balance in your body. When you don’t get enough sleep you tend to be hungrier than when you are well rested. This increased hunger typically leads to eating high-energy junk foods for quick energy boosts, which inevitably leads to packing on the pounds.

So How Much Is Enough?

Experts say to aim for 7 – 9 hours per night.

Benefits of a Good Night’s Rest

• Getting plenty of sleep is essential to reducing anxiety and stress and can stave off depression and irritability.
• You are mentally sharper when you are well rested. Your ability to concentrate and problem solve are enhanced with proper rest and you make better decisions and use better judgment
• Your body performs better overall with proper rest. Your body needs plenty of rest to keep your immune system functioning properly in order to fend off disease.
• People who are well rested tend to have fewer behavioral problems and emotional outbursts.
• Productivity increases and accidents decrease when people are well rested.

5 Tips for Better Sleep

• Establish a consistent sleep-wake routine so that you are going to bed and getting up at around the same time everyday (give or take an hour or two).
• Avoid consuming heavy food and caffeinated beverages within 4 hours of bedtime. Your body’s work on digesting food during the night can result in restlessness, and caffeine is a stimulant that will likely keep you awake at night.
• Avoid doing work or intense exercise within 2 hours of bedtime – it’s too stimulating.
• Make your bedroom a peaceful place by keeping it free of clutter and dust. Enhance your sleep environment by adding spa like elements such as aromatherapy products containing lavender and comfortable bedding.
• Begin dimming the lights in your surroundings and turning down the volume on electronics 30 minutes to an hour before bedtime to signal to your body that it is approaching sleep time.

Realize that you deserve to live life to the fullest and to build yourself a strong foundation of great health and abundant vitality. Look at yourself in the mirror and tell yourself that you are worth taking good care of, and that you deserve the self-love that comes with managing your diet, exercise and sleep. Make this a daily affirmation for the rest of your life!

Step 2:

Realize that you have what it takes to achieve the level of health and fitness that you desire. You will get as much out of any program as you are willing to put in. Create an exciting vision of what you want to achieve, and never, ever quit. You simply must choose to make your diet, exercise and sleep a conscious priority until you have achieved your goals and healthy living has become second nature.

Step 3:

Get started using VitalityCheck right now. The simple format of 3-in-1 food diary, exercise log and sleep journal make it easy and convenient to use . Be sure to read the first few pages. Most people are tempted to jump right into the tracking section and they miss out on the simple but powerful thoughts in the first few pages. Read the following pages: Welcome to VitalityCheck, Quick and Simple, Portion Sizes and Vitality Goals.

Step 4:

Decide on your goals and write them out in the Vitality Goals section. Be sure to have one overarching goal that is broken down into a 31-day goal, a weekly goal and a daily goal. For example, if your goal is to lose weight your goals might look something like this:

• Overarching Goal: To lose 20 pounds in 20 weeks
• 31-day Goal: Eat a balanced diet of 1600 calories or less everyday. Exercise for at least 40 minutes a day, 5 days per week. Get 7 to 9 hours of sleep every night.
• Weekly Goal: Use VitalityCheck everyday; summarize my observations each week in the space provided on days 7, 14, 21 and 28. Weigh myself and record the results on those days only.
• Daily Goal: Write down at least one personal affirmation and one success every day.

Step 5:

Begin using VitalityCheck. Give yourself the gift of time and experiment with different ways to use VitalityCheck until you find what works best for you. For example, you could start by focusing on sweets and recording your observations for a week in the notes section each day. You may be surprised at how many sweets you are eating without even thinking about it. As you begin to eat fewer sweets, you can start using the space to estimate the number of calories you are consuming across all food groups. You can then check to see if your calories are spread evenly across all of food groups for a balanced diet. This is just one example of how flexible VitalityCheck is and how it can be adapted over time to whatever you want to focus on.

To get started, first decide on your weight loss goals. Create some alone time to write down two or three goals that, if achieved, will do the most to help you shed those extra pounds. Set weight loss goals that are achievable and that you truly believe in your self to accomplish. It is best to be specific. For example, instead of setting a goal to lose weight, set a goal to lose five pounds in five weeks (or by a specific date). Whatever your goals, it is important to write them down. The physical act of writing (as opposed to keyboarding) slows you down and helps you engage both body and mind in the process of committing to your goals.

Next, use your pen to write down everything that you eat for 5 – 7 days. Use this initial period to pay special attention to your eating habits. Every time you write something down, think about whether your food choices are moving you closer to or away from achieving your goals.

So what should you be watching for when you write in your food diary? Two things: serving sizes and food groups.

When it comes serving sizes it is important to be aware of how much food you are truly consuming. The portion of a particular food (e.g., pasta) scooped onto your plate may actually be the equivalent of 2 – 3 servings. Controlling your portion sizes is one of the quickest and easiest ways to reduce calories in our diet. It is a good idea to track your food intake based on the number of serving sizes per food group to help you know how much food you are really eating.

In terms of food groups, it is important to keep an eye on the number of food servings you eat across all food groups. This will help you determine whether you are getting plenty of vegetables, fruits and whole grains which are the mainstays of a healthy diet.

Awareness.

This is the single-most important factor in controlling your weight. For as long as you eat without thinking, your weight will be out of control. You must pay attention to what you are eating. You’ve heard it before, and I’ll say it again, read the label. Stop and think about how much food makes up a single serving size, how many calories are in that single serving, how much fat and what kind of fat, and how much sugar. These are just the basics, but you must pay attention to what you are putting into your mouth, especially if you have a tendency to eat on auto-pilot. One of the easiest ways to become aware of your REAL food consumption is by keeping a simple food diary.

Behavior.

Once you become aware of what you are eating, you need to focus on changing your behavior. This may be as simple as substituting better foods for bad foods. If you like to eat crunchy food, grab baby carrots or pickles instead of chips. If you crave sweets, grab a piece of fruit instead of candy. You must change your behavior, but be patient with yourself. It takes about 31 days to develop a new habit.

Consistency.

Now that you are aware of what you need to change about your eating habits and have adjusted your behavior accordingly, it’s time to become consistent. According to an Obesity Research study, people who self-monitor at least 75% of the time (6 out of 7 days) are more likely to achieve their goals than those who don’t. This is also true for those who slip off track, but then get back on. No one is perfect, and things come up that throw us off track, but real success comes by picking up where you left off. Strive to eat right consistently – that does not mean you have to be perfect, you just need to make more right choices than wrong choices.

Now, go forth and eat right, empowered with your new mantra, “Awareness, Behavior, Consistency”.

Here is the hidden code:

1.  The Goal:

Know what you are going to do, by when, and with what resources.  Write it out.  Including a list of resources you might need such as walking shoes, a low-fat cookbook, a food diary, etc.

2.  Know Why:

You must have an intense, burning desire to achieve your goal.  A desire that creates a feeling or emotion just thinking about it.  Write out why – to look great at a special event, to feel lean and sexy, to reduce your risk of disease.  It only has to have a powerful meaning to one person – and that’s you.

3.  Eat Right, Be Active, Sleep Well:

These three things are inseparable if you want to achieve weight loss success.  Create a rhythm in your life that makes a healthy diet, exercise and sleep a natural way of life.  Diet, exercise and sleep are a three part harmony, the holy trinity of health, the 3 sides of a triangle.  Make it your mantra – say it with me right now “eat right, be active, sleep well”.

4.  Self-monitor to Know What Works:

Studies show that those who self monitor 6 out of 7 days per week are more successful than those who don’t.  You have to be aware of your habits, adjust your behavior and be consistent.  This can only be achieved if you keep a daily journal to discover what works for you and to keep you on track with successful behaviors.   

5.  Have a Coping Strategy:

Learn the best way to cope with your problems whether your problems are about food or other life stresses.  Be compassionate with yourself and create ways to deal with your problems that don’t undermine your weight control efforts. Identify options and have at least 3 viable options for solving serious problems.  This may mean employing the help of a counselor.  

6.  Mitigate Binges:

Lessen the impact of a binge by getting rid of all high calorie foods in your home and replacing them with lower-calorie alternatives.   If you know you have a tendency to grab chocolate or other sweets in a moment of weakness, make sure you have low-calorie, or sugar-free but satiating “cheat foods” on hand.  If you over do it – “my bad’ – but it won’t be a total sabotage of your efforts.  

7.  Have a Back-up Plan:

Everyone periodically encounters lack of motivation or, lack of time, or lack of energy to exercise.  Decide now what you will do when exercise seems impossible (either emotionally or physically).  You can add extra steps to your daily routine, walk your dog on a longer-than-usual route, or simply do 10 push-ups before going to bed.  The point here is to be consistent with following through, even in the smallest of ways.

8.  Focus on the Positive and Reject the Negative:

Replace negative thoughts with positive alternatives, especially if your negative self-talk is aimed at you.  Everyone makes mistakes, so don’t beat yourself up.  Take responsibility for your overall weight but don’t let it become shame.  Shame is bad –  to forgive yourself and get-over-it is good.  Get back on track, the only thing that matters is what you are doing right now – the past and the future are a product of your imagination.

Control Hunger.

If you are hungry but don’t want to consume too many calories, the water in a juicy apple can fill you up and stave off hunger for an hour or longer. Compare the 80 calories in a medium size apple to say a nutrition bar that packs on a whopping 200+ calories.

Kill a Sweet Craving.

If you are having a sweet craving but don’t want to sabotage healthy habits by eating the chocolate kisses in your office mate’s candy dish, a crunchy sweet apple can satisfy the sweet craving by substituting the refined sugar found in candy (that’s loaded with other bad stuff) with the naturally occurring sugar in an apple.

Take Your Vitamins.

If you rushed out the door before taking your daily vitamin and mineral supplement, an apple will provide vitamin C, vitamin A, calcium, phosphorus and potassium.

Get Going.

If you are having difficulty eliminating, the gentle laxative effect of apples can help with that. The pectin in apples adds bulk to your stools and triggers a cleansing action that encourages bowel movements which in turn increases energy.

Prevent Heart Disease.

An apple has no cholesterol, so the feeling of fullness can be truly satisfying knowing that apples can help prevent heart disease when used as a substitute for junk food laced with saturated fat.  And, if you have high blood pressure, there is almost no sodium in apples that you have to be concerned with.

Keep it Clean.

A wonderfully shaped, beautifully colored, crunchy apple is one of the easiest and cleanest and most enjoyable pieces of fruit you can eat. No fuss, no mess – perfect for our instant, faced paced lifestyles. And tossing the core doesn’t impact the environment one iota.

Given the value of an apple, can it really change your life? I would say so if you can go from hungry to satiated, stop a sweet craving in its tracks, make up for missed supplements, go from constipated to regular, live longer by eating right to prevent heart disease and, save time from not having to deal with a mess after your snack (with no waste to contribute to the landfill) – this could amount to a life changed by a slimmer waist line, healthier heart and more energized life!  So go ahead - have an apple…but…

Buyer Beware.

You must be choosy about your apples and always buy organic. They are one of the fruits that are most susceptible to pesticides; pesticides can seep through the skin all the way to the core. If you’ve never bought or thought about organic before, apples are a good place to start (and could thereby change your life yet again).

1. Burn more calories than you consume.

Decide how many calories you can eat each day and still lose weight. Do this by eating 500 fewer calories per day than your daily caloric needs (there are lots of online calculators to help with determining your caloric needs) and maintain or increase your exercise activity. Never eat fewer than 1200 calories per day.

2. Prioritize calorie consumption.

Focus on vegetables, lean proteins, whole grains, dairy (or foods supplying calcium), fats/nuts/oils in small quantities and fruits, in that order. Ditch the junk food or anything else that is substantially processed or packed with sugar.

3. Pay attention to hunger.

Learn your triggers and determine whether you are eating in response to real hunger or a temporary mood swing. Know that hunger pangs will pass and you won’t die of starvation if you wait to eat again until your next scheduled snack or meal.

4. Build muscle.

Do strength training exercises at least 3 times per week. Each time focus on major muscle groups. That means working your biceps, shoulders, inner and outer thighs, middle back, upper back, trapezius, and triceps. Lean muscle mass burns more calories even while at rest.

5. Burn fat with aerobic exercise.

Aim to do at least 200 minutes per week of aerobic exercise such as jogging, walking swiftly or working out on a treadmill.

6. Get plenty of rest.

Aim for seven to nine hours of sleep every night. Experts say that people who sleep two to four hours per day are 73% more likely to be over weight than those who get normal sleep (seven to nine hours).

7. Drink at least a half gallon (two quarts) of water everyday

Add an additional 8 ounces for every 25 pounds you are overweight.

8. Keep track of all of the above.

According to an Obesity Research study, people who self-monitor at least 75% of the time (6 out of 7 days) are more likely to achieve their goals than those who don’t. This is also true for those who slip off track, but then get back on.  So if you’re serious about losing weight, keeping track is the way to go. It’s easy to forget that piece of candy you ate, or whether you had enough veggies in a day.   Set goals for all of the above and keep track. In less time than you imagined, you will achieve your goal weight having employed all of the strategies of the weight loss experts.  The only difference is that you will have developed the program for yourself, which is much more powerful than feeling dependent on someone else to tell you what to do.

Vegetable and Fruits

Vegetables and fruits are most widely touted for their role in fending off heart disease and certain forms of cancer. Just one of the many reasons that you should eat plenty of vegetables and fruits is because they are rich with antioxidants. Antioxidants inhibit cell-damaging free-radicals in the body. They are also an excellent source of fiber.

Reminders:

• You do not need to limit yourself when it comes to vegetables. They are low in calorie and excellent for you. Go ahead and stuff yourself!
• Variety is best when it comes to vegetables and fruits, and color can be your guide. When choosing vegetables and fruits pick a variety of different colors to get a good mix of what these foods have to offer.
• Choose vegetables such as broccoli, dark leafy greens, cabbage, carrots, sweet potatoes, and winter squash for good doses of antioxidants.
• Choose fresh produce whenever possible, organic is even better.
• Choose frozen over canned. If choosing canned look for low sodium varieties.
• Enjoy vegetables cooked a variety of different ways to keep your diet enticing. Vegetables can be grilled, stir fried, sautéed, roasted, and steamed.
• Raw vegetables and fruits can be great snacks. Carrots, celery, mushrooms, sweet bell peppers, broccoli, cauliflower and sugar snap peas are all great for snacks.
• Almost all raw fruits can be eaten as snacks and are great for staving off a hunger pang and pre-empting binge snacking. Beware:
• Dried fruits and fruit juices should be consumed in moderation because they tend to be much higher in calories than the fresh fruit they were made from.

Lean Proteins

Protein plays a vital role in keeping you healthy. It is important for the growth, maintenance, and repair of your bones, muscle, hair, and skin. Protein helps fight infection and provides the enzymes and hormones you need for metabolism, digestion and other vital functions.

Reminders:

• Your first choice for protein should be those that are considered “very lean” or “lean” such as, skinless chicken or turkey breast, lean pork, flounder, halibut, salmon or tuna (fresh or canned in water), lobster, shrimp, clams, low-fat or fat free cheese, low-fat or skim milk, egg whites, low-fat yogurt, light tofu, beans, lentils and peas.
• Become familiar with how much fat is in the proteins that you enjoy most and eat those with less than 4 grams of fat per ounce most often. Beware:
• Some sources of protein can be very high in saturated fat and increase your risk of heart disease and other illnesses. Beware of high fat proteins such as bacon, pork spareribs, pork sausage, full-fat cheese, processed lunch meat and any protein source with more than 8 grams of fat per ounce.

Grains

Whole grain foods contain all three of the essential parts of the grain seed – the bran, endosperm and germ. In contrast, processed grains have some or all of these essential parts removed which significantly diminishes the nutritional value of the grain. Therefore, it is important to make sure that you are getting plenty of whole grains as opposed to processed grains. In addition to providing energy, whole grains are high in fiber and provide plant proteins, B vitamins, vitamin E, trace minerals (selenium, zinc, copper and magnesium), phytochemicals and antioxidants. This means that whole grains are excellent for reducing the risk of many diseases such as heart disease, high cholesterol, high blood pressure, colon cancer, stroke, obesity and Type 2 Diabetes.

Reminders:

• The key to determining whether breads, pastas and cereals are good sources of whole grains is finding the word “whole” listed as one of the first ingredients on the package label. The words “100% Wheat” or “Multigrain” means that the food product may contain grains but not necessarily whole grains.
• It is becoming more common to find tortillas, bagels, pita pockets, rolls, and crackers made from whole grains. Look for them at your grocery store.
• Serve brown or wild rice instead of white.
• Less common whole grains include amaranth, buckwheat, bulgur, kamut, millet, quinoa, spelt, teff, triticale and rye. Search for recipes that call for these whole grains and have fun experimenting with tasty new ways for adding them to your diet. (Quinoa is growing in popularity and may be a good grain to start with.)

Fats

Fats can be tricky for us to reckon with when it comes to our diets. After all, aren’t we usually trying to lose “fat”. Health experts have found that some fats can actually be good for us while others should be avoided altogether.

Good Fats:

• Unsaturated Fats (Monounsaturates and Polyunsaturates): These types of fats are found in foods such as nuts and nut butters, avocados, canola oil, olive oil, walnut oil, fish, flaxseed and tofu. They help lower bad cholesterol (a cause of heart attack and stroke). While they can be good for us, they should be carefully measured because they are also high in calories.
• Easy Does It Fats Saturated Fats: These fats raise blood cholesterol levels and are found in meats, full-fat dairy products and tropical oils. To limit the amount of saturated fat in your diet, choose low-fat cheeses and other low-fat dairy products and eat plenty of whole grains and vegetables with foods that contain saturated fats.

BAD FATS (memorize these!):

• Transfats
• Hydrogenated Oils
• Partially Hydrogenated Oils
• Mono-diglycerides

One or more of these fats is usually a key ingredient in most junk foods. These fats are considered a significant contributor to heart disease and other major illnesses. These fats should be avoided. Check your labels carefully!

Sweets

Unfortunately, there really isn’t anything good to say about sugar other than we like the way it tastes. One of the biggest problems with sugar is that it raises your insulin level which promotes the storage of fat. Studies also show that sugar depresses your immune system and can cause anxiety, hyperactivity and hypoglycemia to name just a few of the ill affects that sugar can have on your body. Simply put, sugar paves the way for disease.

So with everything that you have committed to doing right, why undermine all of that effort with too many sweets.

Reminders:

• Try fruit as a healthy alternative to a sweet craving.
• Cultivate other pleasures to take the place of sweet rewards.

Hydration

Since water makes up 70% of the human body, it is very important to keep the body well hydrated. Without proper hydration throughout the day you can experience grogginess, lose muscle tone, build up toxins in your body, be unable to regulate your body temperature, slow the metabolizing of fat in your body and get dry, itchy skin.

Reminders:

• Caffeinated drinks actually dehydrate your body. Drink an extra 4 ounces of water for every caffeinated drink you consume (and that’s in addition to the recommended 8 glasses per day). Caffeine is found in coffee, tea, colas, and some other soft drinks.
• Drink before you are thirsty. By the time your body releases the thirst sensation your body will already be in a water deficit.
• Try to do most of your hydrating before the evening. This will allow time to eliminate the water before bedtime so that you don’t interrupt your sleep with needing to go to the bathroom during the night.
• It is best to do most of your drinking between meals and to avoid drinking too much water with your meals. Water can dilute down digestive juices making it harder for your body to digest food.
• Beware: Sports drinks and juices can help with re-hydrating your body but they are also high in calories.

By becoming more aware you can increase your energy level, control your weight and even fend off disease. With a little effort you can use “diet mindfulness” to improve the quality of your life – from mental sharpness to maintaining a healthy weight.

Here are 5 things you can do to wake up and be aware:

1. Scheme and Dream.

Every morning take a minute to scheme and dream about how you are going to eat your way through the day. Envision what you have going on, from meetings to lunch with a colleague, and create a mental scheme for how you will get your vegetables, fruits, whole grains, and healthy fats throughout the day. Day dream about it for a few seconds to bring it to your consciousness.

2. Hunt and Gather.

Consciously hunt for whole foods when you get hungry and gather ‘em up. It’s as difficult today as it was for our ancestors – it’s just a different jungle out there. There a lot of processed food imposters. Hunt for raw vegetables, fruits, low-fat dairy, lean protein and whole grains – consider it a treasure hunt. If you go to a lot of meetings where unhealthy foods are served, let the meeting planner know you would appreciate healthier alternatives.

3. Read and Learn.

You’ve heard it before, and I’ll say it again, read the label. Take a second to learn about how much food makes up a single serving size, how many calories are in that single serving, how much fat and what kind of fat, and how much sugar. Once you’ve done this a few times you develop a general awareness of what’s in food – the good choices and bad choices. You don’t have to read every single label – just check in every now and then when you have doubts or questions about the food you are about to purchase. You will have many pleasant surprises and disappointments, but it will all be for the good.

4. Write and Remember.

Whether it’s a phone number, a to-do list, or a date on a calendar – we write things down so we don’t forget them. That’s the reason why you must write down what you eat – because you will forget if you don’t. You won’t know how mindless your eating tendencies are until you become aware from writing it down.

5. Know Your Numbers, the Easy Way.

With these general calories counts in mind you can easily get a pretty good idea of how many calories – generally speaking – you are getting in a meal or snack. This can be a helpful way to gauge whether you are getting too little or too much. This is just another easy way to be aware of what you eat.

• 50: Almost all vegetables have less than 50 calories per cup with the exception of peas.
• 75: Almost all fruits eaten whole like an apple or an orange, or a cup of berries or cherries, have between 75 – 100 calories. Avocados are an exception; avocados are very high calorie so be careful of guacamole.
• 100: Low-fat dairy has about 100 – 125 calories per cup.
• 150: Three ounces of lean meat – chicken, pork, beef – has about 150 calories per serving. Beware, 3 ounces is about the size of the palm of your hand, not the gargantuan portion sizes served in restaurants.
• 200: Rice and pasta (with nothing on it) has about 200 – 250 calories per cooked cup. Again, about the size of your fist, not an entire plate full.

2. Add dark leafy greens, such as spinach or kale, to salads and top off with a handful of raw sunflower seeds.

3. Eat a vegetarian dinner at least two nights this week. Cook brown or wild rice and then add low sodium black beans for a complete protein. Toss with your favorite salsa or other seasonings.

4. Alternate lean proteins throughout the week such as chicken, fish, turkey, tofu. Avoid eating too much of the same protein throughout the week.

5. Have at least two servings of low fat dairy everyday; make one of the servings yogurt.

6. Get at least 3 tablespoons of high quality olive oil or cold pressed safflower or flax oil. Use the oils as a base for salad dressings or you can mix a tablespoon of flax oil in your smoothie, the taste of flax oil is almost undetectable.