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How Does Sleep Affect Our Health?

Trouble Sleeping Through the Night?

Are you feeling exhausted, low energy or simply like you are running on stress hormones all day?

This feeling is all too familiar in the day to day lives of busy women. Oftentimes, this feeling is the result of a lack of good quality sleep.

A lack of sleep can mean different things to different women. Some women might be dealing with the effects of menopause with it's hormonal shifts and night sweats, and therefore have trouble sleeping through the night. Other women might be stressed and overextended with professional and personal commitments, and therefore get to sleep an hour or two later than they should every night (who else can relate to this feeling?). Many women simply have trouble clearing their mind and truly benefiting from a full night's rest, for what seems like no reason at all.

Do not fear, although sleep disturbances can be very normal, there are many things that can be done to address them. To help us do just that, today I will be talking about how sleep affects our health, as well as sharing an amazing caffeine-free chai latte recipe!

We Are Always Learning About Sleep

Sleep is something that we all do every day and yet we're just beginning to understand all of the ways it helps us, and all of the factors that can affect it.

Lack of sleep affects just about everything in our bodies and minds. People who get less sleep tend to be at higher risk for so many health issues like diabetes, heart disease, and certain types of cancer; not to mention effects like slower metabolism, weight gain, hormonal imbalance, and inflammation. And, let's not forget the impact lack of sleep can have on moods, memory and decision-making skills.

Did you know that lack of sleep may even lessen the health benefits of your exercise regime?

Wow! What aspect of health does sleep not affect?

The 3 Main Purposes of Sleep

Once aware of the 3 main purposes of sleep, the effect it can have on nearly all aspects of our health makes total sense:

To restore our body and mind. Our bodies repair, grow and even detoxify our brains while we sleep.
To improve our brain's ability to learn and remember things, technically known as synaptic plasticity.
To conserve some energy so that our brain does not need to feel 100% active, 24 hours a day.

Do you know how much sleep adults need? It's less than your growing kids need, but you may be surprised that it's recommended that all adults get 7 - 9 hours of sleep every night. For real!

Make sure you don't skimp and get the sleep that your body needs by reading the actionable tips listed below. They will help you do just that!

Tips for a Better Night's Sleep

Most importantly, try to get yourself into a consistent sleep schedule. Make it a priority and you'll be more likely to achieve it. This means turning off your lights (and cellphones...and computers...) 8 hours before your alarm goes off. Seven. Days. A. Week. I know weekends can easily throw this off but by making sleep a priority for a few weeks, your body and mind will adjust and thank you for it.

Balance your blood sugar throughout the day. Eat less refined and processed foods and more whole foods (they are full of blood sugar balancing fiber). Choose whole grain bread instead white bread, choose the whole orange instead of the juice. Make sure you're getting some protein and a small amount of fat with each meal.

During the day, get some fresh air and exercise. These things let your body know that it's daytime; time for being productive, active and alert. By doing this during the day, you will be able to wind down more easily in the evening.

Stop caffeine and added sugar intake after 12pm. Whole foods like fruits and veggies are fine, it's the added sugar we're minimizing. Both caffeine and added sugar can keep your mind a bit more active than you want it to be come evening. (HINT: I have a great caffeine-free chai latte recipe for you below).

Have a relaxing bedtime routine that starts 1 hour before your lights out time (8 - 10 hours before your alarm is set to go off). This might include dimming your artificial lights, nixing screen time and perhaps reading a book or having a bath.

How many of these tips can you start implementing today?

Caffeine-Free Chai Latte Recipe

Recipe: Caffeine-Free Chai Latte For Your Afternoon "Coffee" Break

Serves 1-2

Ingredients:

1 bag of rooibos chai tea (rooibos is naturally caffeine-free)
2 cups of boiling water
1 tablespoon tahini
1 tablespoon almond butter
2 pitted medjool dates (optional)

Directions:

Cover the teabag and dates (if using) with 2 cups of boiling water and steep for a few minutes.
Discard the tea bag & place tea, soaked dates, tahini & almond butter into a blender.
Blend until creamy.
Serve and Enjoy!

Tip: You can try this with other nut or seed butters to see which flavour combination you like the best. Cashew butter anyone?

Simple Wins:

"I will always remember the day I went shopping to start this program and cried in the grocery store! I was so overwhelmed! You were so supportive and told me I could do this. I didn’t believe in myself but you did! From the bottom of my heart and I want to say thank you!"

-Simple Swaps Member Bonnie.

Want Help Feeling Your Best?

Do you want help planning your meals to maximize your down time, find out more about how food can improve your sleep cycle, or simply talk about what you can do to increase your overall well-being?

In order to help you determine your specific needs and personalized steps so you can feel your absolute best, I'd love for you to book a free health coaching call. I want to find out what you are struggling with and give you my best tips to start you on a journey toward a lean and healthy body for life.

Click on the button below to book your free call now.

Book Your Call Now!

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Haven't Changed What You Are Eating But Gaining Weight?

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Not eating more but still gaining weight?

Is this possible?

Yes! Gaining weight without changing our diet can be so frustrating!

We all know that the whole “calories in, calories out,” argument is an overly simplistic view of weight, especially for busy women with things like menopause affecting their bodies.

There's definitely more to the story than just what we're eating.

A lot of this comes right down to our metabolic rate, which is affected by things like our activity levels, history of dieting, body composition, and even what we eat.

...but never fear! Let's go beyond the “eat less and exercise more,” advice and talk about some of the less obvious underlying reasons why we may be gaining weight even though we're eating the same, such as aging, hormones, sleep and stress.

The best news of all is that there are simple strategies we can add to our eating plan and lifestyle to avoid or overcome unwanted weight gain so we can look and feel our best!

Aging

Many interesting things happen the older we get. Women commonly experience lower energy levels, hormonal shifts, more digestive discomfort, weight gain, as well as aches and pains.

Aging can result in significant hormonal changes for women. These changes can contribute to loss of some lean muscle mass, as well as increases and changes in fat storage on our bodies.

There are many things we can do to increase muscle mass so our metabolism continues to support us as we age and provides us with a lean, toned body. Add strength training to work out routines. Exercising with light weights, weight-training machines or Pilates a few times each we can increase muscle mass, strengthen bones and increase metabolism.

Hormones

Our thyroid is the master controller of our metabolism and can be a massive contributor to our weight gain. There are several factors that can affect it and throw it off course.

Struggling with low thyroid is a problem all too common in women's health. When our thyroid gets off course and produces fewer hormones, our metabolism slows down. And, when our metabolism slows down, we can gain weight even though we're eating the same things we always have.

Menopause can also take a toll on our hormones and causes unwanted weight gain. What we used to do to stay trim often no longer works when we're going through menopause or post-menopause.

If you want to learn more about metabolism, click here to read about it in a previous post.

Pro Tip: It is wise to get our hormone levels checked when dealing with a slow metabolism, in case we need extra support. Oh, and try the tasty, thyroid-friendly sushi bowl recipe that I created for you at the end of this post.

Sleep

There is plenty of research that shows the influence that sleep has on our metabolic rates.

As we age and are faced with more and more responsibilities, hormone shifts or night sweats, it can become harder and harder to get a good night's sleep. The general consensus is to get 7-9 hours of sleep every night to help avoid weight gain.

It's true! Lack of sleep is linked with weight gain.

Who ever thought, we can sleep off our weight?

Pro Tip: Try to get at least 7 hours of sleep every night. The first step is to implement a calming, before bedtime routine. My go to strategy for a restful sleep is to unplug from my computer and phone a few hours before bedtime. I find it beneficial to sip on a cup of Nighty Night tea and take a magnesium supplement.

Stress

It seems to be everywhere! So many things can cause stress responses in our bodies, from personal problems to professional problems and the demands of our busy, everyday lives.

And we know that stress hormones are not going to help us sustain healthy habits or maintain a healthy weight, right?

While we can't necessarily change our stressors, we can try to adjust our stress response to them and incorporate strategies that will help us calm our bodies.

Pro Tip: Try meditation or yoga. Or even mindful eating. What about those new adult colouring books that are all the rage now?

Ready To Take Back Your Ideal Shape?

Are your ready to take back your health and get back to your ideal size? Aging, hormones, stress and sleep can contribute to extra weight gain. This can be a complicated and tricky time of life, but there is hope!

I have spent the last 15 years helping women who have been struggling to get rid of unwanted weight, sleep better, have vibrant energy and regain their confidence and joy for living. There are simple strategies that we can incorporate into our eating plan and lifestyle to get rid of weight in a healthy, sustainable way. We can fuel our bodies in such a way that we balance blood sugar and hormones levels and get our metabolism working for us rather than against us.

For example, my client Cheryl was eating the same things in her busy lifestyle of wife, mom and manager of a busy restaurant yet she began to gain weight and just couldn't seem to lose it no matter what she tried. She was stressed, tired and ready for a change. Through my Simple Swaps approach, she was able to lose over 46 inches and 42 pounds in 12 weeks! Click here to read about it.

My motto is Simply Nourished, Purely Balanced, Fully Alive! No matter what age we are or what state of life we are in we can succeed in meeting our goal to have a lean body.

Recipe Time!

Fueling our body with nutrient dense foods that are filled with vital nutrients is key to creating balance in the body.

To finish off this post, I'll leave you with a delicious, thyroid friendly Seaweed Sushi Bowl recipe.

Let me know how you enjoy it!

Seaweed Sushi Bowl

Recipe: Seaweed Sushi Bowl (Thyroid Friendly Iodine)

Serves 2

Ingredients:

1 cup cooked brown rice
1 avocado (thinly sliced)
½ cucumber (diced)
½ red pepper (thinly sliced)
1 carrot (grated)
1 green onion (chopped)
2 tablespoons dried seaweed (arame, wakame, or crumbled nori sheets)
2 tablespoons sesame seeds
3 tablespoons rice vinegar
3 tablespoons gluten-free tamari sauce
1 tablespoon lemon juice
1 tablespoon sesame oil
½ garlic clove
dash salt and pepper

Directions:

Split the first seven ingredients into two bowls.
Mix the rest of the ingredients together to make the dressing.
Pour the dressing over the sushi bowls.
Serve & enjoy!

Tip: This is a great lunch to take on the go. Keep dressing in a separate container so you can give it a shake before adding it onto the sushi bowl.

Simple Wins:

"I won't ever go back to my old way of eating. I love the way I feel."

-Simple Swaps Member Jerri

Book A Free Menopause Breakthrough Call

If you still feel like you need more help addressing hard to control weight gain, especially during menopause, I am here to help!

In order to help you determine specific steps you can take to start losing weight now, I'd love for you to book a free menopause breakthrough call. I want to find out what you are struggling with and give you my best tips to start you are on journey toward a lean and healthy body for life.

Click on the button below to book your free call now.

Book Your Call Now!

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Bonnie is a Simple Swaps Superstar!

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Bikini Season Coming Up? No Problem!

Today I'd like to introduce you to Bonnie, who has seen some incredible results following my Simple Swaps Program.

Like many of my clients, Bonnie was inspired by Edrina's story of losing over 70 pounds and 65 inches.

You can read all about Edrina's journey to health, plus the successes of many of my other clients here.

Bonnie works as a substitute educational assistant, and has 3 children and 2 grandchildren - needless to say she lives a busy life! And she wanted a program to help fit her schedule without becoming overwhelming or taking over the small amount of free time she has in her days.

With the goal of feeling confident wearing a bathing suit while vacationing in Mexico for her daughter's upcoming destination wedding, Bonnie reached out to book a free call with me to find out just how the program could help her achieve her goals.

You can see her results and read all about her experience with the Simple Swaps Program below...

20 lbs & 21.5 inches lost

"I just want to thank you for all of your support and everything you’ve done for me over the last three months! I am just so thankful that this program has worked and that I feel so different about myself.

Today I go to the doctor to have my blood pressure medication cut in half! My blood pressure has been quite low since I have been following this. I will always remember the day I went shopping to start this program and cried in the grocery store! I was so overwhelmed! You were so supportive and told me I could do this. I didn’t believe in myself but you did! From the bottom of my heart and say thank you!

In 3 months on the program I lost 20 lbs and as you can see from my pictures, I lost tons in inches.

This is not a fad diet! It really works!! I know it's totally a brain thing so I need to retrain my brain! The success I feel each time I eat a healthy meal is incredible! I thank God for continuing to help me every step of this journey! I know it's a lifestyle change not a "diet". I wish everyone of you success in this journey."

You Are Stronger Than You Think

Bonnie, Edrina, Angie, and all my other clients come to me with similar issues: feeling blah, not liking what they're seeing in the mirror, feeling too busy and never having enough energy to make healthy eating a priority, and so forth. The list goes on when you’re a busy wife/mom/household manager!

It doesn't feel good to feel like you're a stranger in your body.

The Simple Swaps Program isn't about launching yourself headfirst into a restrictive diet and heavy cardio routine. Because we all know that extreme changes like that don't work, right?

The Simple Swaps Program is about identifying "simple swaps" that you can start making to the ingredients you buy from the grocery store, and the things you eat during your days, from "good" to "better" to "best."

With my guidance, and the support of a whole community behind you - you become stronger than you think, and like Bonnie, you'll start seeing the results you want!

Click on the button below to learn more.

Yes! Tell me more about the Simple Swaps Program

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Energy Boosting Foods

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Low energy levels happen to the best of us!

Sometimes, despite our best efforts, we just feel low energy. This may be due to health conditions, nutrient deficiencies, metabolism, stress, lack of sleep, time of year, just feeling blah, or any number of other factors.

Oh, and how about that menopause thing?

For those of us currently going through menopause, or having recently gone through menopause, we know how drained and exhausted we can feel for no apparent reason.

The good news is low energy is an issue that can be addressed in a myriad of ways! One of the main ways to start feeling more energetic in our busy, day to day lives is integrating more foods that increase energy into our diets!

To get us thinking about how to do just that, this blog post will talk about four different food categories that will help us feel more energized when we integrate them into our diet.

Avoid Processed Foods

As a busy wife/mom, it’s often tempting for us to buy processed foods laden with preservatives because they’ve been marketed to us as quick and easy meals. Unfortunately, they are laden with lots of empty calories and other yucky chemicals, which definitely don’t help us get the energy boost we need!

Aim to avoid overly processed foods that contain artificial flavours, colours and preservatives. I call these foods "food like substances." My motto is: if I can't find it in my great grandma's kitchen it likely not real food.

Be sure to look for foods that are fresh and “real” and not manufactured. Choose foods with the least amount of ingredients.

Pro Tip: Shop for foods around the perimeter of the grocery store, rather than down the aisles. They keep fresh, healthy foods on the outside of the store.

Whole Foods

When stressed and on a tight schedule, many people understandably shy away from whole foods such as grains, vegetables, fruits and legumes due to misconceptions that they take more time and effort to prepare satisfying meals with. The key, however, is familiarizing yourself with easy recipes that will help you integrate whole foods into your diet, such as The Quinoa and Berries Smoothie Bowl listed at the end of this post!

Whole foods are vital to boosting energy as they have not been processed! This means they contain vitamins, minerals, enzymes, antioxidants, fiber and other naturally occurring nutrients that our bodies recognize, absorb and utilize. Wholefoods energize the body!

Quality Animal Protein

Animal protein energizes and fills us up! Eat organic, grass-fed, wild and free-range when possible. Animal protein contains iron which boosts energy and help to keep blood sugars steady. When blood sugar is balanced throughout the day we can avoid the spikes and crashes in blood sugar that often leave us feeling exhausted. Always focus on the highest quality foods that you can find. Local and organic are ideal.

In a previous post, I talked all about the importance of protein and how it helps you lose weight faster. Click here to check it out.

Superfoods

Superfoods are called superfoods for a reason! They are individual foods (for example blueberries, cinnamon, sweet potatoes and salmon) with tons of nutrients, giving us yummy, easy ways to energize ourselves. Leafy greens as well as many fruits, vegetables, nuts and seeds are considered superfoods.

Sea Plants

Believe it or not, there are many edible sea plants out there, such as green algae and seaweed, which are powerful sources of nutrition and energy! As an added benefit, eating seaweed as a snack is also a great way to satisfy salt cravings.

(You can also get these in powder form to add to smoothies... such as the Quinoa & Berries Smoothie Bowl I talk about below).

Recipe Time!

One of my most loved blog posts was the one about how to build your own Simple Swaps Smoothies.

Smoothies, when built out of whole foods and lots of protein, pack a mean health punch to power you through your days, while helping you achieve your weight loss goals.

To finish off this post on energy boosting foods, I'll leave you with one of my favourite smoothie bowl recipes for just this purpose.

Let me know how you enjoy it!

Quinoa & Berries Smoothie Bowl

Recipe: Quinoa & Berries Smoothie Bowl

Serves 4

Ingredients:

2 cups plain Greek yogurt
½ cup cooked quinoa
4 chopped figs
1/2 cup dried goji berries
1/2 chopped walnuts
2 tbsp hemp hearts
4 tbsp coconut flakes
2 tbsp pure maple syrup

Directions:

Into each serving bowl, evenly divide and spoon in the yogurt, chopped figs and goji berries. Sprinkle the cooked quinoa, chopped walnuts and hemp hearts over the top. Garnish with coconut flakes. Drizzle the maple syrup over the fruit, yogurt and toppings.
Serve & enjoy!

Simple Wins:

"I am feeling great! I am very happy with my results so far! I have a lot more energy and have not been hungry or craving anything!"

- Simple Swaps Member Jerri.

Want Help With Effective Meal Planning?

If you still feel like you need more help planning meals to feel more energized, I am here to help!

Meal planning should be easy and effective, not draining! I created the Simple Swags Guide to Meal Planning & Prepping to help give you some simple tips and tricks. This guide was created to offer my best suggestions to help you make small changes that will have a big impact on overall health.

Click on the button below the access this free guide.

Send Me My Free Meal Plan & Prep Guide!

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Transformation Tuesday: Jerri L. has lost 20 lbs & 30 inches!

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Jerri is a Simple Swaps Superstar!

Today I'd like you to meet one of my clients, Jerri L., who joined the Simple Swaps Program a little over 5 months ago.

When we first chatted Jerri told me her main health issues revolved around being overweight. In addition to uncomfortable joint pain, she had uncontrollable sugar cravings. The combination of these physical health issues also caused her mental health issues and she often suffered from bouts of depression.

Jerri's experience is not uncommon for many of the clients I start working with. Many of them find it difficult to break out of negative thought patterns ("I hate the way I look/feel"), and negative eating habits prompted by sugar cravings ("I'll just have one more bowl of ice cream").

Starting with a conservative goal to lose 20 pounds and 30 inches, Jerri not only achieved it, today she feels better than ever!

In her words: "Because I am healthier I am making healthier choices, and exercising everyday is something I now look forward to. I also sleep well now (because my blood sugar is balanced). Something I haven’t done for years."

Keep reading to hear more about her success on the Simple Swaps Program...

I love the way I feel!

"When I started on the Simple Swaps program, I thought I was a healthy eater. I didn’t eat that much processed food or sugar. I never drank pop. However, I still had health problems.

My arthritis was very painful. Some days I could hardly get out of bed. I was overweight and depressed.

Cheryl’s philosophy of healthy eating has been educational and inspiring. The simple swaps method is easy to follow. It makes sense to trade healthy for unhealthy foods.

It is a way of life for me now and I've lost over 20 pounds and 30 inches!

I wont ever go back to my old way of eating. I love the way I feel."

~ Jerri L.

A Simple, Sustainable Solution.

You might be wondering: but how did she achieve those goals?

Through the Simple Swaps Program, I taught Jerri to make simple ingredients swaps to her meals and snacks in order to balance her blood sugar, support her hormone levels and increase her metabolism so she could lose weight and increase her overall energy levels.

I gave her lots of tips to make meal planning simple and fun - something that's really important, especially if we have a busy lifestyle.

Jerri learned that this simple approach is not a diet but rather a lifestyle that she can easily keep up even after she meets her goals.

With 20 pounds and 30 inches lost, her next goal is to double her success and lose another 20 pounds and 30 inches. I'm happy to report that she is well on her way!

If you're interested in learning more about the Simple Swaps Program and how it can help you, click here or on the button below, or feel free to email me directly to cheryl@healthcoachcheryl.com for more info.

Yes! I want to be LEAN for LIFE!

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Health Coach Cheryl

I am a health coach, wife and mother of 6. I have spent the last 20 years incorporating REAL FOODS into my family’s nutrition plan, while helping others to do the same.

Health News

How Does Sleep Affect Our Health?

Trouble Sleeping Through the Night?

We Are Always Learning About Sleep

The 3 Main Purposes of Sleep

Tips for a Better Night's Sleep

Caffeine-Free Chai Latte Recipe

Want Help Feeling Your Best?

Haven't Changed What You Are Eating But Gaining Weight?

Not eating more but still gaining weight?

Aging

Hormones

Sleep

Stress

Ready To Take Back Your Ideal Shape?

Recipe Time!

Seaweed Sushi Bowl

Book A Free Menopause Breakthrough Call

Bonnie is a Simple Swaps Superstar!

Bikini Season Coming Up? No Problem!

20 lbs & 21.5 inches lost

You Are Stronger Than You Think

Energy Boosting Foods

Low energy levels happen to the best of us!

Avoid Processed Foods

Whole Foods

Quality Animal Protein

Superfoods

Sea Plants

Recipe Time!

Quinoa & Berries Smoothie Bowl

Want Help With Effective Meal Planning?

Transformation Tuesday: Jerri L. has lost 20 lbs & 30 inches!

Jerri is a Simple Swaps Superstar!

I love the way I feel!

A Simple, Sustainable Solution.

Health Coach Cheryl

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