Let’s stop for a minute to do an energy check. First off, what time of day is it? Now I’d like you to think about your energy level. Are you feeling alert and productive? How about energized and creative? Or would you instead describe yourself as stressed, in a funk, and having trouble focusing on the task at hand? Perhaps a little sleepy?

At some point in the day, the latter is a common description of most of us. Some of this depends on the type of work you do. But the amount of sleep you got the night before matters too. And your activity level and physical condition can make a difference.

None of us are super-human, despite what we may think sometimes. And most of us are dealing with some level of stress; whether it be personal, professional, or self-inflicted. It’s not an excuse, it’s just a fact. So we need to do everything possible to ensure that we are showing up as our best “selves”, energized and productive.

We all know the importance of getting 7 to 9 hours of good quality sleep every night. But sometimes that’s not possible. Yet even when we do get enough sleep, life and hectic work schedules can demand more from us than we have to give.

And it’s during these times that we can help ourselves by taking a short “power nap”.

Here’s what some of the experts have to say:

• Wikipedia: A power nap is a short sleep which terminates before the occurrence of deep sleep or slow-wave sleep (SWS), intended to quickly revitalize the subject.
• WebMD: A power nap will boost your memory, cognitive skills, creativity, and energy level.
• “Daytime naps can be one way to treat sleep deprivation”, says Sara C. Mednick, PhD, sleep expert and author of Take a Nap! Change Your Life. “You can get incredible benefits from 15 to 20 minutes of napping,” she says. “You reset the system and get a burst of alertness and increased motor performance. That’s what most people really need to stave off sleepiness and get an energy boost.”
• According to David Radcliffe, Vice President of Google’s Real Estate & Workplace Services says “No workplace is complete without a nap pod. We found that the five-minute to 15-minute power nap, works on Sunday before you watch the football game, why not here at work?”
• Best-selling author Michael Hyatt says “The secret to becoming more productive is not managing your time but your energy.”

“I love a good nap. Sometimes it’s the only thing gettin’ me out of bed in the morning.” ~ George Costanza

It’s unfortunate that napping carries such a negative stigma (thanks George!). Like you’re lazy, unmotivated, or just wasting time. But nothing could be further from the truth.

A power nap can make you more alert and productive. Otherwise, you could find that You’re Sleeping Your Life Away.

There is plenty written about power naps. And so my goal is to bring more of an awareness to it. Helping you realize the value, benefits, and even the necessity of making time for them whenever possible.

I’d like to share some articles and resources:

1. wikiHow – How To Power Nap: http://www.wikihow.com/Power-Nap
2. Business Insider – How To Take The Perfect Power Nap At Work: http://www.businessinsider.com/how-to-take-the-perfect-power-nap-at-work-2014-4
3. Huff Post – How To Power Nap For All-Day Energy: http://www.huffingtonpost.com/2014/09/15/power-nap-all-day-energy_n_5798256.html
4. Prevention – The Weird Benefit of Power Naps: http://www.prevention.com/health/sleep-energy/how-your-brain-benefits-power-nap
5. Great article by Michael Hyatt – 5 Reasons Why You Should Take A Nap Every Day: http://michaelhyatt.com/why-you-should-take-a-nap-every-day.html
6. And how about a little humor? A short clip from Seinfeld – Season 8, Episode 18: The Nap – https://www.youtube.com/watch?v=W__qCFWi1KA

So what do you think? Have you benefited from power naps in the past? Or have you learned something here that may help you moving forward? Your input matters so let me know.

Thank you for sharing your time with me. I’d love for you to let me know what you think by leaving a comment. Is the content valuable and helpful? Did anything resonate? Will you take action? What else would you like to see in future posts?

If you know someone that can benefit from this content, I’d be eternally grateful if you would share this with them. And if you like what you see, you can SUBSCRIBE for automatic updates, LIKE US on Facebook, and spread the word about www.thin2win.net with your friends, family and social circles.

Ohhhmmmm……

So far this month we’ve covered why sleep is important to your overall health and wellness. And what happens when you don’t get enough sleep. This week we’ll take a peek inside our own mind.

I am always looking for new ways to relax and recharge. Life moves pretty quickly, and it can be stressful at times. Stress isn’t necessarily a bad thing. But it can become unhealthy if we let it get the best of us for too long. Or if we don’t find a way to deal with it.

Depending on the type of stress you’re dealing with, you can try to find relief in a number of ways. You could for example:

• Go for a walk or a run.
• Exercise.
• Read a book.
• Listen to music.
• Take a vacation.
• Do something that interests you like gardening, playing cards, woodworking, knitting…

Notice that checking email or Facebook didn’t make the list. That just adds to your stress, or serves as a mind-numbing, time-sucking distraction in my book.

But hey, if checking Facebook or other social sites helps you find peace, then who am I to say it’s a bad thing. Just keep an eye on the time you spend focusing on others, which is time that you’re depriving YOU from working on YOURSELF.

Today I’d like to help you discover another way to relax and recharge. How? Through meditation.

I find that meditation is somewhat of an abstract, elusive “thing”. Meaning that sometimes I may not feel an immediate result. Some days it may not feel like I’m doing it right. Or it could feel great one day, but the next I might struggle with calming my thoughts.

But overall I find it very relaxing and helpful. My favorite time to meditate is after a great workout. My mind seems to be in the perfect state to relax. All it takes is 15 minutes and I feel like a new person. Rejuvenated and ready to deal with just about anything.

If you’re not currently meditating, I would like to help you learn more about it. And hopefully influence you enough to give it a try. Or get you to give it another chance if you’ve tried it in the past.

And if it’s something that you actively do and benefit from, I would love to hear from you by leaving a comment or contacting me directly. We can all learn from each other.

I think it comes down to personal preference. So I will give you some of the methods I find beneficial. Which you can either try yourself, or use to find something more suitable to your taste. And it doesn’t have to be a rigid ritual or practice that requires formal training.

I’ve never been formally trained in this area, but I’ve read a few books over the years. At this time in my life I prefer guided meditations. There are countless smartphone apps and websites that offer “free” guided versions. So all you need is your smartphone, a pair of headphones, and a comfortable, distraction-free place to sit where you have privacy. BTW your car can be that place if necessary.

I would suggest that you Google “guided meditations” on your computer. Or search for the same in the App Store or Google Play Store. Listen to or preview a few until you find something that resonates with you based on the person’s voice, background music, and the type of content.

Something else I learned over 20 years ago was the power of solitude, which could also be considered a form of meditation. To sit in silence, distraction free for 15 to 20 minutes – with your eyes closed, without moving, and your phone in airplane mode.

If you’ve never tried this, you may find it extremely difficult to sit still the first few times. But it’s a great way to calm your mind and observe your thoughts. As you begin to relax, focus on your breathing or ambient noise.

It’s incredible the number of thoughts that appear when you slow down and observe. I challenge you to give it a try. Whether it’s to calm your thoughts. Or to find a solution to a challenging problem. The key is to remain uninterrupted so you can relax.

Here are a few resources that may help you discover the benefits of meditation.

1. WebMD article: http://www.webmd.com/sleep-disorders/meditation-natural-remedy-for-insomnia
2. Huff Post article: http://www.huffingtonpost.com/2013/07/15/meditation-in-action-mindfulness-sleep_n_3586716.html
3. The Honest Guys website for free guided meditations: http://thehonestguys.co.uk/meditations.html
4. Mindful Muscle: http://www.mindfulmuscle.com

Thank you for sharing your time with me. I’d love for you to let me know what you think by leaving a comment. Is the content valuable and helpful? Did anything resonate? Will you take action? What else would you like to see in future posts?

If you know someone that can benefit from this content, I’d be eternally grateful if you would share this with them. And if you like what you see, you can SUBSCRIBE for automatic updates, LIKE US on Facebook, and spread the word about www.thin2win.net with your friends, family and social circles.

Wakey, wakey!

How do you feel when you don’t get enough sleep? Are you enthusiastic and upbeat; or irritable and lethargic? Do you feel like going for a workout; or lounging in front of the TV with a bag of chips? Are you productive and creative; or distracted and uninspired?

Think about the choices and decisions you’ve made when you’re were sleep deprived. Were they aligned with ones you would have normally made; or did they come back to haunt you at another time?

Like the bag of chips lounging in front of the TV…

You know where this is heading. And for good reason. Other than an extreme or unavoidable circumstance that may happen from time to time. Or a medical condition. You are in complete control of how much sleep you get every night. It’s your responsibility to make sure it happens. And it’s your fault when it doesn’t.

This week we’ll look at how sleep deprivation is costing us more than just wasted time and billions of dollars.

In Michael Hyatt’s blog post “4 Reasons Your Leadership Suffers When You Cheat Sleep”, he points out that the national average for the amount of sleep leaders get is five and a half hours a night. About 20% less than what most people think they’re getting. And it gets worse if the quality of your sleep is suffering.

He goes on by outlining his 4 reasons why not getting enough sleep is undermining your team. When you’re sleep deprived:

1. Your ability to focus your attention selectively is impaired.
2. Innovation and problem solving suffers.
3. Decision making skills decline.
4. Emotionally, feelings are expressed in a more negative way.

WebMD wrote about 10 Things to Hate About Sleep Loss. Here’s their list:

1. Sleepiness causes accidents.
2. Sleep loss dumbs you down.
3. Sleep deprivation can lead to serious health problems.
4. Lack of sleep kills sex drive.
5. Sleepiness is depressing.
6. Lack of sleep ages your skin.
7. Sleepiness makes you forgetful.
8. Losing sleep can make you gain weight.
9. Lack of sleep may increase risk of death.
10. Sleep loss impairs judgement, especially about sleep.

None of the items on either list are going to improve your life. In fact, it’s just the opposite that you can expect. Even more of a reason to make sleep a priority.

But what happens if you have a sleep disorder? According to the Consumer Reports ‘On Health’ publication, up to 70 million Americans may have a sleep disorder. And according to research published in the journal ‘Sleep Medicine’, more than 40 million don’t get a proper diagnosis or treatment. Jeeze!

They suggest that if you have trouble falling asleep or staying asleep, or can’t function normally, you should consult your primary care physician to identify or rule out illnesses that can affect sleep. Like depression and overactive thyroid. Otherwise it’s recommended that you see a board certified sleep specialist. They can determine if you’re suffering from a common sleep disorder, including:

1. Chronic insomnia.
2. Obstructive sleep apnea.
3. Restless legs syndrome.

Chronic insomnia affects roughly 10 to 15 percent of adults. It’s defined as trouble falling or staying asleep at least 3 times per week for 3 months or more. Lifestyle habits are evaluated including caffeine use, alcohol consumption, use of electronic devices close to bedtime, and medications taken.

Obstructive sleep apnea affects an estimated 25 million Americans. It results in numerous pauses in breathing during sleep. A sleep lab polysomnogram is recommended to properly diagnose this disorder.

Restless legs syndrome affects about 10 percent of American adults. Symptoms include leg sensations such as burning, a creepy-crawly feeling, throbbing, or an uncontrollable urge to move your legs.

We’ve covered a lot here. You need 7 to 9 hours of sleep every night. If you’re falling short, it’s up to you to take control. And if you’re one of the 70 million Americans with a potential sleep disorder, seek medical help. Your health and your life depend on it!

Thank you for sharing your time with me. I’d love for you to let me know what you think by leaving a comment. Is the content valuable and helpful? Did anything resonate? Will you take action? What else would you like to see in future posts?

If you know someone that can benefit from this content, I’d be eternally grateful if you would share this with them. And if you like what you see, you can SUBSCRIBE for automatic updates, LIKE US on Facebook, and spread the word about www.thin2win.net with your friends, family and social circles.

We’ve got 2 months behind us. And as the saying goes, “time flies when you’re having fun”.

I hope you’re in the groove with 4 weeks of exercise logged. This should equate to at least a dozen strength and cardio workouts. And I also hope that you’re still drinking the recommended amount of water every day? If you are, that’s excellent! If you’re not, the best time to start would be today. After all, what are you waiting for?

Remember, we are focusing on one new healthy habit per month for the following reasons:

1. To make it easy to focus on.
2. To give you time to make it your own habit.
3. To help you incorporate new habits over the coming months.

For month 3 we’re going to tone it down a little.

What?

You may be thinking, “But I thought we were here to work hard. I want to lose weight and get in great shape”. And you are correct. We are and you will. But stay with me because you’ll be able to accomplish this month’s habit with your eyes closed.

And that’s because our habit for Month 3 is SLEEP.

We will learn how getting the proper amount of rest will enable you to recharge your mental, physical, and emotional capacities so you can be your best and capable of doing more.

Do I have your interest? I hope so. You’re not gonna want to snooze through this one, so let’s get started.

Sleep is a major part of your health & wellness. In fact it’s the 3^rd pillar of health along with nutrition and exercise. According to the National Institutes of Health, “Sleep plays a vital role in good health and well-being throughout your life. Getting enough quality sleep at the right times can help protect your mental health, physical health, quality of life, and safety”.

In an article, “Why Is Sleep Important”, they discuss how getting the right amount of sleep can help your memory, and improve learning ability, problem-solving, creativity, focus and decision-making skills. So it’s obvious that if you don’t get enough rest, your abilities in these areas would be negatively impacted.

They go on to describe how sleep plays such an important role in your physical health. And that ongoing sleep deficiency increases your risk of heart disease, high blood pressure, diabetes, stroke, obesity, and even early death. I encourage you to read this brief article at: http://www.nhlbi.nih.gov/health/health-topics/topics/sdd/why.

So then this begs the question, “What happens when we sleep?”

Here’s what the National Sleep Foundation says:

“Sleep architecture follows a pattern of alternating REM (rapid eye movement) and NREM (non-rapid eye movement) sleep throughout a typical night in a cycle that repeats itself about every 90 minutes.”

They go on to illustrate the role each stage and state of sleep plays:

NREM (75% of night): As we begin to fall asleep, we enter NREM sleep, which is composed of stages 1-4

Stage 1

• Between being awake and falling asleep
• Light sleep

Stage 2

• Onset of sleep
• Becoming disengaged from surroundings
• Breathing and heart rate are regular
• Body temperature drops (so sleeping in a cool room is helpful)

Stages 3 and 4

• Deepest and most restorative sleep
• Blood pressure drops
• Breathing becomes slower
• Muscles are relaxed
• Blood supply to muscles increases
• Tissue growth and repair occurs
• Energy is restored
• Hormones are released, such as: Growth hormone, essential for growth and development, including muscle development

REM (25% of night): First occurs about 90 minutes after falling asleep and recurs about every 90 minutes, getting longer later in the night

• Provides energy to brain and body
• Supports daytime performance
• Brain is active and dreams occur
• Eyes dart back and forth
• Body becomes immobile and relaxed, as muscles are turned off

In addition, levels of the hormone cortisol dip at bed time and increase over the night to promote alertness in morning.

Sleep helps us thrive by contributing to a healthy immune system, and can also balance our appetites by helping to regulate levels of the hormones ghrelin and leptin, which play a role in our feelings of hunger and fullness. So when we’re sleep deprived, we may feel the need to eat more, which can lead to weight gain.

The one-third of our lives that we spend sleeping, far from being “unproductive,” plays a direct role in how full, energetic and successful the other two-thirds of our lives can be.

If sleep is cut short, the body doesn’t have time to complete all of the phases needed for muscle repair, memory consolidation and release of hormones regulating growth and appetite. Then we wake up less prepared to concentrate, make decisions, or engage fully.

It’s interesting to see what occurs during the various states and stages of sleep. But I think the last 3 paragraphs sum it up very well. (So scroll back up and re-read those last 3 paragraphs in bold)

The consensus from all of my research puts the recommended amount of sleep for adults between 7 to 9 hours per night.

Over the past few years since I’ve been focusing on getting at least 7 but preferably 8 hours of sleep every night, I can say with absolute certainty that getting enough sleep makes a big difference the next day in so many ways.

I hope you found this interesting. Next week we will try to put this into perspective by discussing what happens when you don’t get enough sleep. Until then, make sleep a priority and make sure that you are getting the recommended 7 to 9 hours per night.

If you schedule it, you have a much better chance of accomplishing it. And that may mean you have to go to bed a little earlier. But YOU are worth it, so take care of yourself and get some sleep!

Thank you for sharing your time with me. I’d love for you to let me know what you think by leaving a comment. Is the content valuable and helpful? Did anything resonate? Will you take action? What else would you like to see in future posts?

If you know someone that can benefit from this content, I’d be eternally grateful if you would share this with them. And if you like what you see, you can SUBSCRIBE for automatic updates, LIKE US on Facebook, and spread the word about www.thin2win.net with your friends, family and social circles.

My goal as we wrap up Habit # 2 is for you to see the value of exercise and to actually, well, be exercising. Learning about it is important. But taking action is paramount!

In this final post before we move on to Habit # 3, I would like to address a common problem that everyone faces from time to time. If you are a fitness veteran, then you will be able to relate. If you’re new to exercise, or you’re trying to get started again after many years off, the root of your problem is a little different. And we’ll address that at the end of this post.

So what’s the problem? One word… M-O-T-I-V-A-T-I-O-N.

You know, when you just don’t feel like going to the gym. And you look for reasons to justify why you shouldn’t. Sometimes it may even turn into a negotiation. If you can even call it that because you’re the one arguing both sides.

For the veterans in the group, motivation issues can be caused by reaching a plateau where your results taper off, and then lack of interest follows. Boredom can set in from doing the same exercises and routines over an extended period of time. You could be tired. Or if you’ve ever come back after an illness or injury, you know how difficult it can be to get started again.

Here are some suggestions. You can mix up your routine, get an exercise buddy, hire a trainer for a few sessions, or set shorter term mini goals to see results faster. Or you can just stay home. Yea, that’s right. Take the day off. Once in a while is okay. It could be your body giving you a signal that it needs a break. But that’s once in a while; not 2 to 3 times a week.

If you’re new to exercise and you’re finding it tough to get started, it could be due to a number of things which can include:

• Laziness.
• A weak goal.
• Lack of interest.
• Lack of confidence.
• Fear of the unknown.
• Insert your reason.

Here’s where a strong “why” comes to your aid. Forget about willpower. To overcome the inactivity, you need reasons why you want to and why you should – exercise. Or you can show up and take a page out of Nike’s playbook and “Just Do It!”.

Putting motivation aside for a minute. If you do not exercise or haven’t in years, we need to talk. I’m not here to pick on you. And I am certainly not here to judge. But I am here to help you recognize the necessity and the value of exercise. And to get you to take action.

So I’m about to get direct to make my point, in as respectful a way as I possibly can. While there is no guarantee that exercise will help you live a longer more enjoyable life, there is plenty of evidence and medical data that shows it helps. In fact, exercise has been proven to provide numerous benefits. We discussed some of them 2 weeks ago. You can link back here.

But in this post I am not going to focus on the benefits again. I’d prefer to look at it from the ‘other side’ to see if I can entice you to reconsider exercise. There’s a lot of proof out there from people that don’t exercise and make bad food choices. After years of abuse and neglect, you’ll find many of them in hospitals and cemeteries. Hey, I told you I was gonna get direct.

By continuing to not exercise, you run the risk of:

• Gaining weight (and getting fat).
• Being depressed and unhappy.
• Having a stroke or heart attack.
• Developing type 2 diabetes.
• Dying early.
• Enough said?

This is not a scare tactic. But feel free to use it as one if it gets you to start moving. We have one body and one life. It’s a gift that we should cherish and take very seriously.

Next week we will tone it down a little as we launch our 3rd Habit. If you’re working hard and feeling stressed, you’ll appreciate next month’s habit. In the meantime, get some exercise and keep drinking plenty of water.

Thank you for sharing your time with me. I’d love for you to let me know what you think by leaving a comment. Is the content valuable and helpful? Did anything resonate? Will you take action? What else would you like to see in future posts?

If you know someone that can benefit from this content, I’d be eternally grateful if you would share this with them. And if you like what you see, you can SUBSCRIBE for automatic updates, LIKE US on Facebook, and spread the word about www.thin2win.net with your friends, family and social circles.

Does this describe you? You have some muscle soreness that hurts so good. You’re drinking a lot of water and racking up extra steps as a result of the extra trips to the bathroom. And yet you’re still coming back for more. I commend you on your interest and determination!

You can work through the soreness with another strength training session, which will help to kill the pain. Or incorporate this week’s exercise into your next workout. How about some cardio? That’s right. It’s no surprise that cardio is our 2nd type of exercise.

And since this week is all about cardio training, let’s start by getting clear about what cardio is. Cardio and aerobic exercise are the same thing. Both achieve the same results that include improved fitness by increasing your oxygen intake and heart rate.

This is straight from Wikipedia and according to the site, aerobic exercise (also known as cardio) is physical exercise of low to high intensity that depends primarily on the aerobic energy-generating process.

Aerobic literally means “relating to, involving, or requiring free oxygen” and refers to the use of oxygen to adequately meet energy demands during exercise via aerobic metabolism. Generally, light-to-moderate intensity activities that are sufficiently supported by aerobic metabolism can be performed for extended periods of time.

When practiced in this way, examples of cardiovascular/aerobic exercise are medium to long distance running/jogging, swimming, cycling, and walking, according to the first extensive research on aerobic exercise, conducted in the 1960s on over 5,000 U.S. Air Force personnel by Dr. Kenneth H. Cooper.

We need to get the heart pumping, the blood flowing, the lungs breathing, and the sweat dripping. I can’t admit to loving my intense cardio sessions while I am at the beginning or even halfway through. But when it’s over I feel great. And it’s that feeling combined with a sense of accomplishment and the long term results that keep me coming back for more.

Based on experience, I firmly believe that intensity matters with exercise. Once your doctor approves you for exercise and you’ve spent a few months building up your strength and endurance, it’s time to add intensity to your strength and cardio training sessions. As your intensity level increases, the length of time you need to spend exercising decreases. I’d rather spend 30 minutes at a high intensity level than 60 minutes at a lower one. Wouldn’t you?

I personally strive for 2 cardio sessions every week and 3 strength. It used to be 3 to 4 cardio session but I was burning too many calories, so I backed off. I also incorporate cardio training into my strength training sessions. I do this with a heart-pounding 15 minute warm-up before lifting. Or 10 to 20 minutes of rope. Sometimes I’ll squeeze in a few sets of hitting the heavy bag.

And by incorporating “super-sets”, I include cardio in my strength sessions. Super-sets are a way to maximize time by performing 2 or more different exercises without rest in between. For example, one super-set could consist of a set of bench presses, bar curls, dumbbell fly’s, and reverse curls without rest in between. You rest when you’re done with those 4 different exercises. Then you do it again a couple more times.

The alternative would be one set of bench presses and rest. A second set of bench presses and rest. A third set of bench presses and rest. Next, a set of bar curls and rest… A lot of resting and not a lot of moving. Although we introduced strength training last week, the point here is to illustrate how super-setting can add cardio to your strength training sessions by keeping your heart rate up. In my book that’s another form of intensity.

Zumba has become a popular cardio routine for the ladies. I can’t comment on the benefits of Zumba because I have never participated in a class. From what I’ve seen, I’m not convinced that you’re going to burn a lot of calories. But here’s the deal. If it’s fun and gets you moving a couple times a week, then it’s definitely a good thing to include in your workouts. As long as it’s not the only thing you do. Add a couple strength training sessions and other forms of cardio to the mix.

Spin on the other hand will burn a lot of calories. As long as you change your speeds and resistance, and go at it with intensity, you’ll have an invigorating, heart-pumping session that leaves you drenched and satisfied. It’s a great leg workout too.

My go to cardio workout is the Octane elliptical. The “interval” option mixes 2 minutes of more resistance (higher intensity) with 2 minutes of less resistance (lower intensity). The reduced resistance gives you time to catch your breath and bring your heart rate down a couple ticks before it’s time to kick it up again. It’s a great workout that burns 700 to 800 calories per session when you go for it.

I’d like to re-emphasize a point I made last week. You should seriously consider hiring a personal trainer. Especially if you are new to the gym. Even if it’s only for a few sessions. Or at a minimum, ask the gym staff for assistance and recommendations. These men and women are trained professionals who can help you identify the right exercises based on your fitness level and goals. You will learn how to do new exercises and execute proper form.

Wrapping up, I found this fact interesting and wanted to share: 1kg of muscle burns 50 extra calories a day, whereas 1kg of fat burns just 3 calories a day. More proof that lean muscle is your friend.

Here are a couple of resources: (just need to ignore the sidebar ads)

• http://my.clevelandclinic.org/services/heart/prevention/exercise/best-type-of-aerobic-exercise
• http://www.wikihow.com/Exercise

Thank you for sharing your time with me. I’d love for you to let me know what you think by leaving a comment. Is the content valuable and helpful? Did anything resonate? Will you take action? What else would you like to see in future posts?

If you know someone that can benefit from this content, I’d be eternally grateful if you would share this with them. And if you like what you see, you can SUBSCRIBE for automatic updates, LIKE US on Facebook, and spread the word about www.thin2win.net with your friends, family and social circles.

I hope you’re still thirsty for more information, and water.

In this final segment of our first healthy habit, I’d like to take a look at the impact that “sweetness” is having on your weight-loss initiative and overall health & wellness. From real sugar to artificial sweeteners.

The point is not to pick on anyone with a sweet tooth or sugar addiction. But the concept from last week of adding a little flavor to your water so you can drink more inspired this post.

I’d also like to look at the “sugar-free” craze that’s been promoted and popularized for too many years. And the side effects of relying on them in your nutrition plan. You know, those colorful little packets that include brands like Splenda, Equal, Nutrasweet, Stevia, and Sweet ‘N Low.

But before we go any further, let’s start by understanding a little more about sugar, which is also referred to as “added” sugar. The American Heart Association sets daily intake guidelines by the teaspoon and total calories. Up to 6 teaspoons per day for women, or about 90 calories. And up to 9 teaspoons for men, or about 135 calories.

Consider this, a teaspoon or an equivalent sugar packet contains about 4 grams and 15 calories. I know it doesn’t seem like much. But those 15 calories are truly “empty” with ZERO nutritional value. And they add up quickly.

I want you to think about what this means when the nutrition label on that 20 ounce bottle of Pepsi you reach for indicates zero fat. But if you read further, you’ll see 69 grams of sugar and 250 calories. This equates to 17 packets of sugar! Are you freakin’ kidding me?

According to the American Heart Association, the average American consumes about 21 teaspoons per day from added sugars. Equivalent to about 330 calories. That’s more than triple the recommended daily limit for women, and more than double the recommended daily limit for men.

And although naturally occurring sugars such as those found in fruit and milk contribute to your overall sugar intake, they don’t qualify as “added” sugars. In addition to the most common white table sugar, added sugars also include, brown sugar, honey, corn syrup, fructose and dextrose.

However, sugar is not just limited to desserts, candy bars and soda. It sneaks into our diet in some “not-so-obvious” places. Like cereals, salad dressings, “healthy” sports bars and drinks, low-fat “healthy” yogurt, and most cold cuts, just to name a few. So read your nutrition labels.

Okay, let’s move on to artificial sweeteners, also known as low-calorie sweeteners or sugar substitutes. It’s obvious that they are intended to add sweetness without the calories. At first glance, the sugar substitutes appear to be a good thing. You’re not consuming all that unhealthy sugar. And they help you lose weight by eliminating the extra calories. Sounds harmless, right?

Well think again…

Although they provide taste to your food and beverages similar to table sugar, they are sometimes referred to as “intense” sweeteners because they are hundreds to thousands of times sweeter. And therein lies one of the problems. Because artificial sweeteners are so “potent”, some studies have shown that you actually train your body to crave more sugar.

And with beverages like diet soda, you could be priming your brain to want to eat more because you’re not getting the fullness of the sugar-sweetened version. One study showed that diet soda drinkers had a 70% increase in waste circumference than non-diet soda drinkers. Other studies have shown associations between artificially sweetened drinks and obesity.

So let’s cut to the chase.

Added sugar has NO nutritional value. And our bodies don’t need sugar. There’s plenty of data, both in favor of, and against the use of artificial sweeteners. Want my suggestion? Make a commitment to STOP using sugar altogether, as soon as possible. Real or artificial, it’s not helping you.

I realize that it may not be easy to quit. And that you’re going to have to sacrifice a little. But your health is well worth the sacrifice and you’ll be much better off not being so sweet.

Here are a few articles that may help:

• 5 Tips to Help You Kick Sugar in a Week http://www.huffingtonpost.com/wellness-today/diet-and-nutrition_b_5411759.html
• Added Sugars (from the American Heart Association) http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/Nutrition/Added-Sugars_UCM_305858_Article.jsp#.VqQK95NWK3Y
• Why We’re Saying ‘No Thanks’ To Diet Soda http://www.huffingtonpost.com/2013/07/24/diet-soda-health-risks_n_3606906.html

Next week we introduce our 2nd healthy habit. I’ll give you a sneak preview – it’s about exercise. But don’t sweat it yet. We’ll start slow. In the meantime, keep reinforcing your water habit.

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