Hawaii Diet Cookbook 2013 (updated2) by Dr.Terry Shintani (Paperback) - Lulu


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Hawaii Diet Cookbook 2013 (updated2) by Dr.Terry Shintani (Paperback) - Lulu

  1. 1. Terry Shintani, MD, JD, MPH, KSJ WebHealthForYou.Com
  2. 2. WebHealthForYou.Com
  3. 3. WebHealthForYou.Com
  4. 4. Ahh, sleep. That restful, healthful thing we do each day. It rejuvenates the body. It restores the soul. It allows us to awaken feeling refreshed and renewed. BUT… WebHealthForYou.Com
  5. 5. The answer – a resounding “YES!” – may surprise you. What’s even more surprising is how much evidence supports the fact that regular and adequate sleep can help you control your weight. But what I find most eye-opening of all is how long we’ve known about the relationship to good health and good sleep. WebHealthForYou.Com
  6. 6. Since that time, researchers have discovered that sleep is much more important to our health than we might have imagined. And recently, it is becoming increasingly evident that a good night’s sleep is also more important than we ever imagined to our weight control. When you’re sleep deprived…even a little…you create additional obstacles to your weight loss goals. In The Promise of Sleep, author Dr. William C. Dement writes that when people are sleep deprived, they lack energy throughout the day. This lack of energy translates into less activity which means fewer calories burned. The body reacts to this by hoarding calories as fat, making weight loss very difficult. WebHealthForYou.Com
  7. 7. One reason is pure commerce: someone is always trying to make money with weight loss products and the promise of dropping pounds without doing anything but getting a good night’s sleep is very appealing. But the more important reason that ‘lose weight while you sleep’ is such a commonly heard phrase these days is that science is catching up to the notion that sleep is important to weight loss. WebHealthForYou.Com
  8. 8. To reiterate the importance of regular exercise, I want to emphasize that one of the best outcomes of regular exercise is not just the calories you burn while exercising. Regular exercise bumps up your resting metabolic rate and helps you burn more calories at rest. Even while you sleep! Thus, if you do exercise regularly, you will soon begin to “lose weight while you sleep”. WebHealthForYou.Com
  9. 9. But there’s another newer set of findings about sleep that may be just as important. Researchers are finding that sleep and how much of it you get regularly has an important effect on hormones that regulate your appetite and regulate your metabolism. WebHealthForYou.Com
  10. 10. David Rapoport, MD, director of the Sleep Medicine Program at the New York University School of Medicine in New York City points out that "One of the more interesting ideas that has been smoldering and is now gaining momentum (in weight loss theory) is the appreciation of the fact that sleep and sleep disruption do remarkable things to the body -- including possibly influencing our weight." WebHealthForYou.Com
  11. 11. What Dr. Rapaport and other researchers are referring to are new findings that the amount of sleep and the quality of sleep you get may influence hormone levels that control your appetite and carbohydrate metabolism. According to Michael Breus, PhD, a faculty member of the Atlanta School of Sleep Medicine and director of The Sleep Disorders Centers of Southeastern Lung Care in Atlanta, one of the most intriguing findings has to do with recently discovered hormones leptin and ghrelin. These two hormones work in tandem in a "checks and balances" system that regulates feelings of hunger and fullness. Lack of sleep causes leptin levels to drop and ghrelin levels to rise, so you feel unsatisfied after you eat. WebHealthForYou.Com
  12. 12. In the Chicago study, 12 male subjects underwent two days of sleep deprivation followed by two days of extended sleep. During this time doctors continued to monitor hormone levels, appetite, and activity and compared them to pre-test data. At the same time, the men's appetite also increased…massively! Their desire for high carbohydrate, calorie-dense foods increased by a whopping 45%. WebHealthForYou.Com
  13. 13. Approximately 1,000 volunteers reported the number of hours they slept each night. They had their levels of ghrelin and leptin measured, and researchers also charted their weight. As expected, those who slept less than eight hours a night had lower levels of leptin and higher levels of ghrelin. But…they also had a higher level of body fat. What's more, that level of body fat seemed to correlate with their sleep patterns. Specifically, those who slept the fewest hours per night weighed the most. WebHealthForYou.Com
  14. 14. When we are deprived of sleep, the hormone cortisol is released at an increased level and makes us feel hungry even if we are full. Cortisol signals the body to load up with calories in anticipation of needing energy for ‘fight or flight.’ As a result of increased cortisol production, people who continue to lose sleep on a regular basis will tend to experience hunger even when they have had an adequate amount of calories. So more sleep means fewer problems with almost every aspect of weight loss, from the physiology to the psychology. WebHealthForYou.Com
  15. 15. Sleep is important to every aspect of body wellness. It’s also clear that sleep loss can increase hunger and affect your body’s metabolism in a way that makes weight loss more difficult. You don’t have to eat less. You don’t have to exercise more. WebHealthForYou.Com
  16. 16. Sleep is the third prong of three-part approach to achieving and maintaining a healthy weight. Together with the kind of eating plan you’ll find in the Eat More, Weigh Less Diet and regular exercise, these three ‘legs’ give you a well-balanced foundation on which to build your life. When you aren’t sleeping enough, your body is unable to go into its normal deep sleep pattern. Deep sleep restores energy levels and losing it decreases growth hormone levels. (Growth hormone is a protein that helps regulate the body’s proportions of fat and muscle in adults. WebHealthForYou.Com
  17. 17. I know it may seem counter-intuitive. You’d think that you’d be burning more calories if you were awake than asleep. But with less sleep – and therefore less growth hormone – you hobble your body’s ability to lose fat and grow muscle. WebHealthForYou.Com
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