Sleep as a Vehicle for Success: My 30 day Sleep Commitment: Day 1

I have a confession to make. I am an addict.

My drug of choice is adrenaline, and the rush of “getting things done”. And to get my fix, I stay up later than I should. I forgo sleep far too often — and that’s not good.

I have really good habits other wise

• My diet is pristine – no sugar, no processed foods, only fresh whole foods.
• I am committed to exercise. In fact I’ll admit it publicly – I love to sweat. I love to feel my muscles burn.
• I have a really simple stress transformation process and I rarely lose my cool any more. I’ve given up worry about the uncertainty the future holds.

But sleep? No matter how much I research and learn about the benefits of sleep and the dangers of lack of sleep, I persist in believing that it’s okay, because I “do everything else right”.

I kid myself into thinking it’s not hurting me.

I am fit; I am energetic; I am focused and strong.

Yet in spite of the fact that externally everything seems to be fine with me, I know there are things inside that are not.

 My Bad Sleep Habits Put Me at Risk

I discovered an imbalance last fall, in the process of running my B4 Be Gone program, which is all about consistently making the diet and lifestyle choices that balance blood sugar and hormones, and result in increased energy, less fat around the middle and crystal clear mental functioning. I bought a brand new glucose meter so I could make a video and teach my class how to test their own blood sugar.

I tested myself and discovered that after eating fruit, my blood sugar readings rise into the diabetic range.

You can only imagine my shock, my horror and my dismay!

How could that be? I eat a pristine diet, I exercise and I manage stress. So what if I don’t sleep much?

“3 out of 4 ain’t bad.”

So I started to research sleep, and what I discovered was shocking!

Even one night of poor sleep can contribute to insulin resistance in a HEALTHY person!

Yikes. No wonder my sugars shot up to 167 after eating a bowl of fresh pineapple.

So I decided to sleep.

My goal was to go to bed by midnight most nights. That may not seem early to you, but for me it was at least 4 hours earlier than I was used to going to bed.

But I couldn’t start it the next day or the next because “I had too much to do.”

About a week later I tried the going to bed early thing.

And the next day I felt awful.

Tried it again the next day and same thing.

Next night I stayed up until 4AM and felt great the next day.

And then it hit me.

Adrenal Fatigue and Sleep

My adrenals are on the brink of disaster.

I had to do something.

Finally, I started going to bed by midnight regularly and was really enjoying it. That lasted a few weeks. Until I got so behind on a project that I “had to” stay up late and the addiction started all over again.

Perhaps you’ve had a similar experience with food?

My bad habits have returned, and I’ve been consistently going to bed between 4 and 6 and getting up between 8 and 9 every day for a couple of weeks now.

And although I feel great most of the day, I know it’s wearing me out.

I was called on it on a phone call today and in front of 50 people, I recommitted to myself.

I will put myself and my health first and get the sleep I need, even if it means falling behind on projects.

I also committed to keeping a sleep blog for 30 days. It takes about 21 days ot create a habit, so I figure 30 days gives me 9 for good measure.

If you too have a bad sleep habit to break, or any other habit to break for that matter, join me for a 30 day adventure.

I’ll post my bedtime daily along with a juicy nouget or two for good measure.

It’s 11:03 and as soon as I hit send I am off to bed.

Will you join me for a 30 Day Sleep Commitment?

What are you willing to commit to?  Comment Below.

Love,Health and Joy,

Dr. Ritamarie

Dr. Ritamarie’s Appreciation Journal Day 8 – Boost for Adrenal Fatigue

Going into week 2 of appreciation is exciting.  Especially since today is 11/11/11!

Use the day of ones as a new beginning.  It’s also Veteran’s day here in the US, which is a day to acknowledge and appeciate those who’ve given their lives or risked their lives for our freedom.

So let’s focus on the positive effects of appreciation on your adrenals and those things effected by adrenal fatigue and  excess adrenal activity when you’re stressed.  Appreciation shifts you out of fight flight mod and into positive emotion that has the following benefits:

1. Decreases your cortisol production and prevents your blood sugars from getting too high and exposing you to the negative effects of excess insulin
2. Improves your digestion by relaxing the valves between the components of your GI tract and improving enzyme production.
3. Improves your short term memory by supporting DHEA production and preventing the destruction of hippocampus cells by cortisol.

Try it.

Join Me for 30 Days of Gratitude!

Simply go down below to the comments box and post your appreciations for the day.

You’ll be pleasantly surprised at the changes in your “energy, vim, and vigor.”

Evoke appreciation before each meal, and you’ll soon find your digestion is humming and your energy is rising.

Dr. Ritamarie’s Appreciations for Today – Day 8

1. All the lovely comments I have had and the outpouring of love I have felt since starting this appreciation journal.
2. That it’s November and the temperatures are back into the 80s!
3. The ability to buy and eat all the whole, organic food I need to keep me healthy, strong and vibrant.

I tried to focus on all the bad things that happened this week, to write down for contrast.  It was hard.  My mind just keeps focusing on what I have to be grateful for.

Go ahead, give it a try and discover the magic for yourself. Write your appreciations below.

Lean Summer Body Strategies and Summer Cleansing Tips

It’s that time of year when the weather outside beckons you to enjoy outdoor activities, like swimming, gardening, lawn sports, cycling,  nature walks and picnics.  It’s especially  important this time of year  to put the healthy habits in place that nourish your tired  adrenals  and give you abundant energy so you can enjoy your favorite summer pastimes without feeling exhausted every time you exert yourself.

The sad truth is that over 50 % of people today experience fatigue so severe that even a trip to the grocery store exhausts their energy and requires a recovery nap afterward.  And 80% of women will experience adrenal fatigue at some time in their lives. That’s definitely not a pleasant condition to be in, especially if your friends and family members are encouraging you to join them in summer time fun. Unfortunately, the typical summertime celebration food served at picnics and barbecues zaps your energy and can lead to alll sorts of health consequences, like cancer, heart disease, diabetes and immune system dysfunction.  In my opinion, it’s just not worth the risk.  Yet you may be emotionally attached to your foods and the happy celebration memories that eating it stirs up. What if you could eat your favorite picnic foods and feel energized and comforted,  knowing that the ingredients  are not only safe, they are loaded with antioxidants, vitamins and minerals that energize and nourish you? It’s been a long time since I needed caffeine and sugar to energize me so I could enjoy summer activities.  I used to need stimulants to make it through the day and still crashed in the early evening.  Now I fuel myself on whole fresh food and everyone I meet comments on how energetic I am ALL the TIME! What would your life be like if you could say the same?

1) Spring Cleaning

I always do some sort of cleanse in the spring, to rid my body of any excess fat and toxins that come from spending so much time indoors during the cooler months.  I’ve done short water fasts of 5 -7 days, juice only regimes, powdered meal replacement shakes and even a modified version of the Master Cleanse, eliminating the maple syrup and using powdered greens to supplement the lemonade.  I’ve done all sorts of variations of many cleanses and even developed a few of my own. My all time favorite way to cleanse, owing to its high simplicity and satisfaction score is Green Smoothie Cleansing.  A few short years ago, I created a group Green Smoothie Cleanse and have guided hundreds of participants to increased energy, decreased brain fog and a reduction of belly fat.  I am amazed at the profound results most participants receive within just a few days.  Many are even able to reduce pain medications because their inflammation significantly decreases.  I’m leading a group cleanse in a couple of weeks and I can’t wait to experience the lightness and sense of renewal I always feel after a  7 day cleanse. The concept is quite simple, and you can can certainly do it on your own if you have the discipline and a variety of recipes.  I find that I personally need the accountability of the group experience, otherwise when those periods of desire for solid foods become strong, I crave in.  These periods don’t last long in general, so when I am accountable to the group and have regular check-ins scheduled, I sail through in spite of occasional temptations. I’ve set up the group Green Smoothie Cleanse experience so that there are 3 different options you can choose from, depending on your level of cleansing experience and your schedule.  There are daily check-in forms you can use to report your progress and get personalized feedback and this time you’ll also get extra support through a facebook chat session. To  join in the Spring 2011 Cleanse register at www.Greensmoothiecleanse.com

2) Make Delicious Nutritious Picnic and Barbeque Foods

Whenever I’m invited to summer parties, or am hosting my own, I make sure to create a few easy dishes to take along that are remakes of picnic and barbecue favorites, like mock hot dogs, burgers and potato salad and coleslaw made with a creamy nut or seed sauce instead of mayonnaise. I also cut up veggies and make delicious dip, usually including some sort of blended green vegetable and sea vegetable.For dessert, there’s the picnic tradition of watermelon and peaches, plus I add berries and cut up fruit with a yummy dipping sauce, usually made with chocolate or carob to please the kiddos. I’ll often make a seasonal fruit pie with a nut, seed or coconut based crust, like the ones in my book,  “Dessert Making it Rich Without Oil.”

The pie is simple to make.  For example, when I get lots of fresh peaches from a local farm, I slice the peaches and lay them inside the crust.  I’ll then make a sauce to hold it all together.  That can be as simple as blended peaches or possibly a different complimentary fruit like berries.  I sometimes add a couple of teaspoons of psyllium husk powder or coconut butter to thicken, and then pour the creamy sauce over the fruit and refrigerate until ready to eat.  This simple pie takes minutes to make and is usually the hit of the party. Burger substitutes can be made by putting sunflower seeds and almonds in the food processor along with vegetables.  My favorites are carrot, celery, onion and something dark green, like arugula or spinach.  Process until it begins to hold together and has the consistency of…I hate to say…chopped meat.  Season to taste and dehydrate or eat as is. Any of the bread recipes in my e-book Dried and Gone to Heaven can be formed into burger buns and even hot dog buns.  There are a few burger recipes in Dried and Gone to Heaven as well.

The bread recipes in our video course Amazing Gluten Free Living Bread can also be formed into burger and hot dog buns. And speaking of hot dogs, my dear friend, colleague and talented chef  Karen Osborne has created a hot dog recipe that has fooled many a kid.  It looks, tastes and cuts just like the real thing without all the nasty ingredients.  Now to me, eating something that tastes like a hot dog is not appealing, but for kids and kids at heart who love hot dogs, that’s great news. Karen will share her gluten free, raw food recipe for hot dogs and several others in our class “Picnic Foods and Barbeque for Gluten Free and Living Foods Diets” on May 22 .  Videos and live cast are available if you either live far away or can’t make the

I interviewed Karen on my Blog Talk Radio show and she shared the ingredients she uses and tips for making summer celebration foods.  The recording can be found at Dr Ritamarie Radio

3) Short Frequent Bursts of Exercise

My last strategy for getting and keeping in shape for summer is to incorporate short bursts of exercise throughout your day.   This can be in addition to your regular exercise program, or on busy days, in place of it.  Studies show that 30 seconds of all out intensity exercise several times a day can have the same or even better effects on your blood sugar balance as a 30 minute aerobic exercise session.  It also results in improved stress hormone balance.  Better blood sugar control and fewer cortisol spikes result in a flatter tummy.

Bonus Results of My Lean Summer Body Strategies and Summer Cleansing Tips

In addition to a flatter tummy and boundless energy, some of my favorite extra bonus results you’ll experience when you use these strategies for getting in shape for summer are:

• Happier mood
• Sharp focus and mental clarity so you can be more productive
• Decreased inflammation and more comfortable muscles and joints
• More efficient and painless digestion
• Improved blood lipid balance and reduced risk of heart attack

If you Have any favorite recipes to share for summer celebrations, please post them in the comment box below.  If you have a website where you offer recipes, feel free to post that too, and if your site is in alignment with mine, we’ll leave the link for all to see.

I wish you Love , health and a happy summer!!

Dr. Ritamarie

Energy, Exercise and Taking Care of YOU!

Are you taking care of yourself on a deep and nurturing level DAILY?

It’s your time to SHINE with vibrant health, a flat belly, clear mind and vibrant energy.

It’s really easy to get wrapped up in all your have-to do tasks and leave out the important things that keep you energized, happy and slim.

I’m guilty of it too.  Yesterday was a beautiful sunny day, yet due to the backlog of work caused by my computer gremlins earlier in the week, I was busy catching up to meet deadlines.  Some were self-imposed deadlines, others were obligations I had made to others.  Either way, I gave up my exercise time and as I look back, I ask “was it worth it?”

Simple Strategies to Double Your Energy and Shrink your Belly Fat

Move Your Body Daily!

Last week I wrote about a BUSY PERSON’S GUIDE TO EXERCISE

I talked about burst training exercise and how much benefit you can get from 30 seconds of intense exercise.  It’s equivalent to 30 minutes of aerobics in terms of the effects on growth hormone and insulin, two key players in determining your degree of leanness vs. fatness!

Yet in spite of all my admonitions to include several 30 second bursts throughout the day, yesterday I did only 1!    It was right before bed and when I did it and I realized how much I missed out by not doing it throughout the day.  I felt alert (not necessarily a desirable thing at bedtime) and happy!  The extra 2 minutes it would have taken to do an extra 4 throughout the day would have been time well spent and would not have negatively affected my productivity!

For guidance in getting your exercise program going and flattening your tummy to boot, check out the Women Getting Fit Teleseries.

Michelle Melendez, a certified personal trainer and very dynamic personality, is going to be speaking on Friday about the “right”  way to begin an exercise program in a talk called “Three Big Mistakes You Make When Starting An Exercise Program.”

My talk on Women Getting Fit is about “How Digestion Can Make or Break Your Weight Release Efforts”

Transform Stress to Positive Self Nurturing

In addition to exercise and food, one thing that can make or break your health is your attitude and self care.  Stress is one of the leading causes of illness, fatigue and even DEATH.  Our top three killer diseases are heart disease, cancer and diabetes.  Studies abound connecting all three to the long term effects of over production of cortisol and the cascade of physiologic and biochemical reactions to it.  So not only does managing stress help you to reduce belly fat and brain fog, it helps protect you from life threatening disease.

Make Time For Doing What You LOVE

Tera Warner created the  WISH Summit as  the avenue for you to do just that with 40 days and 40 nights of inspiring interviews with experts in the field of self care.  You can take it at a relaxed pace.  There’s just one interview each day, so it’s easy to fit them in .  I listen while I work at the computer, make meals and exercise.

You have so many resources available to you to keep you on track with high energy living and vibrant health.  Take advantage of the inspiration and experience of others who’ve been there and can guide you through the challenges.

Go out and get some fresh air and sunshine, move your body, clear your mind of stressful thoughts and let me know how you feel.

Comment below and let me know what you did today to take are of YOU!

Love Health and Joy,

Dr. Ritamarie

Reduce Belly Fat and Brain Fog: Adrenal Gland and Stress Connection

7 of my favorite strategies for reducing brain fog and reducing excess belly fat were outlined in a previous post .

1. Get a handle on stress.
2. Burst exercise
3. Regulate your Blood Sugar
4. Eat a Nutrient dense diet rich in whole, raw plant foods and test nutrient levels and function regularly
5. Balance  Your Immune system, avoid allergens and eat a Gluten Free Diet
6. Get sufficient high quality  Sleep
7. Incorporate regular Cleansing and Detoxification, like a 7 day green cleanse every quarter.

Today’s post discusses getting a handle on stress to reduce belly fat and brain fog.

It should be no surprise that managing stress tops my list of brain fog and belly fat reducing strategies.

Face it.  Stress happens.  You can’t necessarily control the external circumstances.  You can control your response to them.

When you’re stressed, your adrenal glands produce adrenaline and cortisol.  Adrenaline is responsible for helping you to perform heroically, like in the story of the mom who lifts a car off her child.

Cortisol rises more slowly than adrenaline and lasts longer.

One of it’s jobs is to cause fat to be released from storage and turned into sugar…which is a very good thing if you’re running away from a tiger.   It also causes you to become more efficient at burning fat for energy – you’re not going to be able to refuel while in pursuit by a hungry animal.

Since most modern day stressors don’t require physical exertion, like getting stuck in traffic, financial concerns, an over demanding boss, or  juggling children’s activities cortisol can work to your disadvantage.   When your fat stores are released and turned into sugar, the lack of physical exertion causes your blood sugar levels to rise, which causes extra insulin to be released.  Insulin triggers the extra sugar to be converted back into fat because you don’t need it in your sedentary life.

Most of the fat is stored on your waist.

Then there’s the effect of  cortisol on your brain, explained in detail in the 7 Strategies to reduce belly fat and brain fog.

Managing your stress levels, and reducing the amount of time you spend in fight flight mode, also known as sympathetic nervous system dominance, is mandatory if you would like to reduce belly fat and brain fog.

It takes some retraining, yet I know from both personal and clinical experience that it can happen.  One of the easiest practices you can start is breathing and appreciation.

With an investment of as little as 3 minutes a day, you can create a breathing and appreciation practice that can transform the negative effects of stress to highly beneficial ones.

The best description of this is on the Heart Math website.  I’ve been employing these methods for years and have taught them to thousands of patients and clients.  The results are miraculous.

I’ve taught this technique to many patients and students with great success and even have a recorded teleseminar and work book available to guide you through it.

Other practices that can help you dissipate the negative effects of stress are yoga, meditation, massage, Reiki and tapping, also known as EFT (Emotional Freedom Technique) .

It’s important that you find a method that works for YOU.  My personality and lifestyle is such that Heart Math works better for me than meditation and yoga because I need only invest small amounts of time throughout the day and I can do it while I do other things.  It’s the best technique for all of us chronic multitaskers!

The next article in this sequence is Reduce Belly Fat and Brain Fog:  Blood Sugar Level Regulation