Over 200 New Year New Me Part 19

OK I know this is a repeat - but I think it's very valuable and now that we've got even longer days... let's make sure we're getting enough sleep!

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THIS WEEKS CHALLENGE - SLEEP > 7 HRS!!!
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Most of us have read how getting enough sleep is a key part of losing weight (and general health and well being) but it seems like it's one of the first things we sacrifice when our lives get more hectic! Since I'm having a definite increase in chaos this week (this Month?) I know my sleep has suffered! :frown:

8 hours is recommended for most - but 7 hours seems to be the minimum we really need and people who think that they are exceptions generally:grumble: AREN'T:huh: !

We need to exercise:flowerforyou: , we need to watch our calories:ohwell: , we need to drink water:drinker: and we HAVE to SLEEP!!!:yawn:

I think the article below might be restricted so I copied in the Abstact -
http://www.medscape.com/viewarticle/716410_2

The Obesity Connection

In one such study, Sanjay R. Patel and colleagues analyzed data from the Nurses' Health Study and found that women who reported sleeping 5 or fewer hours per night were at greater risk for weight gain and in general weighed more compared with women who slept 7–8 hours per night. These findings appeared in the 15 November 2006 American Journal of Epidemiology. Because this type of study relies on self-report of amount of time slept—which people tend to overestimate, according to a study by Diane Lauderdale and colleagues in the 1 July 2006 American Journal of Epidemiology—the magnitude of the effect may actually be greater than estimated.

Other epidemiologic studies have measured actual sleep time with wrist actigraphy, which involves attaching an instrument that measures physical movement to participants' wrists and using lack of wrist movement as an indicator of actual time slept. These studies also showed a link between reduced sleep and obesity, with weight gain attributed to increases in fat, not muscle mass. Sleep apnea was ruled out as a cause for the association through the use of recordings of brain waves and other physical measurements (polysomnography) in a portion of the study participants.

In a November 2009 special issue of Obesity Reviews devoted to the role of circadian biology in obesity and metabolism, sleep epidemiologist Jim Gangwisch of the University of Columbia and colleagues also pointed to the need to explore how quality of sleep affects obesity. Some studies have shown, for instance, that it may not be the total sleep time that matters but how much time is spent in the various stages of sleep—in other words, your sleep architecture. In the 1 April 2009 issue of Sleep, Madhu Rao and colleagues reported using poly-somnography to find that men who got less slow-wave sleep (a stage considered the deepest sleep, which occurs just before "rapid eye movement" sleep) were more likely to currently be obese, even after controlling for total sleep time.

Several studies have linked weight gain associated with short sleep to changes in appetite-regulating hormones such as leptin and ghrelin. Among this work are reports from Karine Spiegel and colleagues in the 7 December 2004 Annals of Internal Medicine, and from Shahrad Taheri and colleagues in the December 2004 PLoS Medicine. But a study led by University of Chicago endocrinologist Plamen Penev that tried to approximate long-term sleep deprivation in everyday life suggests the relationship between sleep and appetite regulation may be somewhat complex.

As they reported in the January 2009 American Journal of Clinical Nutrition, Penev and colleagues had 11 middle-aged, sedentary participants slumber in a controlled sleep laboratory, sleeping fewer than 5.5 hours a night for one 14-day period and more than 7 hours a night during a different 14-day period. The order of the sleep periods (whether the short-sleep period or the normal-sleep period came first) was randomized. The participants were served meals made up of foods they reported eating at home, and they had free access to snacks. "The food they received was served in excess so they could determine their portion sizes themselves," Penev says.

During the sleep-deprived period, the participants ate more calories—mostly from carbohydrate-rich snacks rather than meals—but their leptin and ghrelin levels did not change. In contrast, participants in previous studies were fed a controlled amount of calories via glucose infusion, and that may have made the difference, Penev says.

"I think the changes in leptin and ghrelin in controlled laboratory experiments have been seen mostly at times when the food intake of participants has been limited or mildly restricted," Penev says. "But when the subjects have recently consumed excess calories, then sleep loss does not seem to trigger those changes." Still, the effects on food intake in Penev's study, although modest, were enough to cause increased weight gain in the long run. Larger and longer studies are needed to confirm these findings, he says.

Other preliminary findings from Penev's research group, presented in an abstract at the 2009 meeting of the Associated Professional Sleep Societies, suggests lack of sleep may make it harder to lose fat. In a small experimental study, people on a reduced-calorie, nutritionally balanced diet were sleep-restricted to fewer than 5.5 hours for one 14-day period and in a separate 14-day period were allowed to sleep more than 7 hours a night. The two study periods were several months apart, and again, their order was randomized. The participants lost similar amounts of weight during the two periods, but during sleep restriction, fat made up only 26% of the weight loss, while during the normal sleep period fat made up 57% of the weight loss.

bluenote, i've been in stl for about a week visiting my family. I'm at the airport now headed back to NYC. Which brings me to my UGH!

UGH! My flight was delayed for 2 hours so I'm sitting at the airport waiting. I'm also feeling really crappy because my allergies finally kicked in (I thought I was going to get away with coming home and not getting sick...apparently not). So I am a snotty sneezy mess. Like snot dripping out of my nose and onto my shirt if I don't catch it in time. Gross, I know. So I'm at Chili's atthe airport and it is a smaller menu, so no Guiltless Grill here. I can't tell you how much I wanted a burger and fries. A LOT! But, I ordered a grilled chxn sandwich w/o bacon and got a side salad instead of fries. I will still be over in calories today, but I'm proud that I didn't cave and go for the burger and fries.

Ok, time to eat...

Well, I am a sweaty mess!! I just finished my workout on the elliptical. Burned 371 calories!!! I am glad that I came upstairs and got on the elliptical instead of sitting on my but downstairs on MFP and FB! :bigsmile: :bigsmile:

Well I can definitely say that i will succeed at this week's challenge. If I don't get more than 8 hours usually I am a mess. I get made fun of because I try and be in bed by 9 pm every night but I get up at 5:30 so I have to get to bed to get my sleep. I don't know what I am going to do when I do have kids. My sleep is so precious!

elmox- Hope you start feeling better. Allergies suck!! Sorry for your flight delay but great job on the not eating a hamburger and fries!!!

So many of you watch BL is it all that good? I have never watched it.


Here is a bollywood workout video if you don't know what it is all about. I might have to get the DVDs!! Looks like so much fun!!
http://www.youtube.com/watch?v=2ovWxtpVeKc

check in
calories: UNDER!!! For the first time!!!
Water : 100 oz at least
Exercise: 45 mins (walking and elliptical) burned a total of 471 calories!!
Proud: That I got on the elliptical and didn't lounge around!


Hope you ladies have a great night! Talk to you in the morning!

Raider - awesome choice to get on the elliptical machine!

BlueNote- I'm going to struggle with this challenge too! But I KNOW it's an important part of losing weight AND it's the healthy thing to do!

So what network is the BL on and when is the next season? Now that we have TV again... I'd might as well find these things out!

George did really well last night and seemed happy when I got home from work. He and Ken were down in the family room... watching old re-runs... Ken has that house trapped look of a Mom home alone all day with 2 year old triplets. :laugh: (shouldn't laugh) :laugh: (oops) :laugh: (really shouldn't laugh):indifferent: No accidents today, no falls, they had a field trip out looking for a used TV. We put our housemate's TV in his bedroom but we can't find the remote for it. She was bummed that we didn't have TV when she first moved in, but now she wants NOTHING to do with it! I love it!

I made creamed chicken with toast for dinner. Having George here may negatively impact our menu for a couple of weeks. Soft foods that are easy to chew and digest yet filling and low calorie. hmm. kay. I'll think on that

I haven't logged all my food but here's my check in!

Calories - guessing I'll be over by about 350 (had a stress moment with bread too handy)
Water - FINALLY got it in and then some!
Exercise - first day back since before Millie died - 30 minutes on the elliptical but only 10 was hard effort. None the less my heart rate stayed up high!

Proud - that I got up and got on the elliptical machine!

I'm off to bed! If I get into bed at 10 I can get up at 5:30 and know I had at least 7 hours :bigsmile:

Elmox - You get home safe you hear?

Chris - I'm so happy you're in Onederville! Excellent job!

every one - GET TO SLEEP!:yawn: :huh: :bigsmile:

check in
cals - 1569
exersice - 33 min arc trainer + 5 min bike - 310 cals burned
Water - only about 46 oz to today
Proud - i am proud i am pushing my self to work out and to do this...working out every day and my cals good everday..haven't gone (net) over cals 1 time in 1 1/2 week. and that i am doing good bumping my cals up to 1200 at least this week.

check in:
cals: good
water: 90
exercise: 40 min light bike, 40 mins medium bike, 10 mins hard bike, arms, PT exercises (yes I know - too much, but the 5 lbs. is haunting me)
proud: I ate clean and I worked my *kitten* off riding my bike!

Cris-10+% gone is awesome!!
Bluenote-I am LOVING Tae Bo Its not overly challenging but it is at the same time it's a great work out. I'm exhausted by then end of an hour, and I'm becoming more flexible which is awesome:laugh:
Elmox-Hope you have a safe flight!

Checking in..

Calories-Most of my exercise cals left
Exercise-60min Tae Bo
Water-Horrid:grumble:
Proud-That I accomplished another 700+ cal work out burn again

OpenHeaven - congrats on stepping out of your comfort zone! :flowerforyou: I track water by checking the oz. size of the glass I use - then just counting refill trips to the cooler. I'm not exact but I'm getting pretty good! I'll count the water at a restaurant (just estimating the oz. - usually around 10 or 12) and I also allow myself to count my green tea :huh:

I ended up being OK for calories yesterday! It's amazing what happens when I get "real" exercise in! (that's as opposed to walking at lunch which is totally exercise but not the 100 calorie/ten minutes burn).

I'll be off site in training today - I'll carry my laptop in but I'm guessing I'll not get a chance to check in I'm looking forward to the training though - it's a good speaker who is really engaging! I don't remember the specific subject but it will be along the lines of creative problem solving! Last time he had us trying to juggle which was FUN and FUNNY at the same time (FYI I can't juggle):ohwell:

Good Morning Ladies!! Hope everyone got at least their 7 hours of sleep!!

Sounds like everyone had a good day yesterday. Lots of exercising going on! That is great!!!

Well, I got on the scale this morning and I am down 2 lbs from Friday!! Hopefully I will be able to stay there or lose more and not gain any of it back! :happy: Well yesterday everyone that was going to the Lunch and Learn with me chickened out so we didn't go find out how much it was going to cost. :grumble: But that is okay, I will still try and walk on my break and then exercise when I get home.

Lildeb and other AT&T users- I did find Exercise TV. Go to Menu - On Demand - Free - Fitness and Health. If I remember correctly that is how you get there. I have slept since then! :laugh: I did find the Bollywood workout!! I will have to try that. Maybe on Thursday I will check it out! Thanks Julie for letting us know about Exercise TV on Demand!! :flowerforyou:

Well, I gotta get back to work. Talk to you ladies later!!