Welcome to Wellington Wellness
The Rose Parr Philosophy
" Good health and wellness are not a luxury but an essential for people everywhere to reach their life's potential. I believe in a holistic approach, using your mind as much as your muscles. I believe in eating whole foods and using resistance training to lose weight, strengthen bones and jump start metabolism. Nutrition counselling and resistance training exercises are my specialties. I have worked with teens to seniors aged 89.
Please contact me by email, by clicking the green button or by telephoning me with your questions about ways to lower blood pressure, eating to lose weight, foods that speed metabolism and how we can work together to meet your goals.
Check out Rose's Newsletter
"When you feel good, you can do so much more."
"She has taught me to eat well and have a great balance in life."
"I am amazed at the time and care she puts in to ensure I do things correctly and get the most value from the exercise."
"Rose gave me the strength to quit smoking after 60 years."
" In two short months I have lost thirty pounds and regained the strength that I have not had in many years. I feel healthier, have more energy and stamina."
"Rose is a clear and informative speaker. She mixes her strong knowledge with her engaging humour to create a relaxed atmosphere. She has a vast amount of information at her fingertips and was able to address all our questions with ease. I would definitely have her speak to our group again; they all felt she was the best speaker of our course. "
"Rose Parr is an excellent, informative, inspirational,healthinspiringspeaker. We have invited her twice to our facilities and each time the employees were kept attentive by her messages and reported back that they valued her method of delivery and messages given. We will continue to invite Rose back time and time again. "
Grand River Organics
Fresh Local Organic Fruits and Vegetables For The Waterloo Region, Guelph, Burlington, Milton and the GTA.
"Their food is amazing, fresh and delicious, they are also lovely people to deal with. Guelph has several Tuesday pick up locations."
Dietary Breast Health Tips:
Intervention Strategies in Preventing Breast Cancer
by Sat Dharam Kaur, N.D.
author of The Complete Natural Medicine Guide to Breast Cancer
In Canada one in nine women will be diagnosed with breast cancer at some point in her life and the incidence of the disease is rising each decade. In the 1940s the risk was one in twenty. If we increase our awareness of the causes of this disease and start early with prevention strategies we can help to protect ourselves, our daughters and future generations from breast cancer. Examine the tips below and change what you can each month.
- Use 45 grams of fibre each day to ensure at least 2 or 3 bowel movements a day – add 2 tbsp. bran to your breakfast cereal, eat 1-2 cups legumes daily, use more whole grains, less bread.
- Add 2 tbsp. of freshly ground flaxseeds daily to your cereal, juice or fruit smoothie, salad or beans. (Use an electric coffee grinder to grind them).
- Use 8-10 servings of fruits and vegetables daily. Eat some raw broccoli, cauliflower or cabbage daily.
- Eat organic food whenever possible. The fruits and vegetables with the highest pesticide load are peaches, apples, sweet bell peppers, celery, nectarines, grapes and strawberries, while those with the lowest pesticide load include onions, avocados, frozen corn, pineapples, mangoes, and frozen peas. If you have a limited budget, spend your money on organic fruits and vegetables that would otherwise carry the highest pesticide load. Peel fruits and vegetables that are not organic.
- Decrease or avoid meat consumption, replacing it with legumes and organic soy. When barbecuing or grilling foods, minimize char by reducing the heat and by using marinades. Char contains polycyclic aromatic hydrocarbons, which are known to cause breast tumours in animals.
- Decrease or avoid dairy consumption, replacing it with organic soy products, or almond milk.
- Minimize fish consumption unless you know it is free of chemicals and heavy metals. If you do eat meat or fish, discard the fat and skin – these are where pollutants concentrate.
- Use extra virgin olive oil for cooking. If you are frying, use a little water first, before adding the olive oil. Minimize other oils and fats except flaxseed oil and fish oil.
- Use cold-pressed flaxseed oil (Flora) on your food after it is cooked. Keep flaxseed oil in the fridge and use it up within 6 weeks. Never heat it.
- Minimize sugar, sweets, pastries and desserts, using fresh fruit instead. Spice your food with turmeric regularly.
- Use onions and garlic with gusto.
- Use 2 tbsp of seaweed daily (nori sheet, dulse powder, mekabu) or use a kelp tablet daily.
- Store your food in glass or stainless steel, rather than plastic.
- Use pots and pans that are steel clad, enameled or cast iron, avoiding aluminum and nonstick coatings. Avoid perfluorooctanoic acid, or PFOA, a chemical used in Teflon™ (as well as Gortex,™ Scotchguard™) which has been linked to cancer and birth defects in animals.
- Avoid canned food when the cans are lined with clear or white plastic – this is bisphenol-A, which acts like estrogen and stimulates breast cells to divide.
- Use a multivitamin daily that contains 100-200 mcg. of selenium and at least 30 mg. of zinc
- Supplement with 1000 mg. calcium, 600 mg. magnesium and 3000 IU vitamin D daily
- Use 3000 mg or more of vitamin C daily. This will help prevent the accumulation of toxic metals, and improve immunity.
- Supplement with 3000 mg. of a good quality fish oil, algae oil or flaxseed oil supplement. If you are unable to eat 8 servings of fruits and vegetables daily, use 1 tbsp. daily of a green powdered supplement, rich in carotenes and protective plant nutrients.
- If you have a higher risk of breast cancer, use 100 mg Coenzyme Q10, 300 mg Indole-3-carbinol, 1500 mg curcumin, 1000 mg N-acetyl cysteine and 300 mg alpha lipoic acid daily.
To view Dr. Kaur’s
Lifestyle, Environmental and Psychological Tips
visit her web site
"I recently had the opportunity to hear Dr. Kaur speak. It was very informative and fun. I highly recommend attending any oif her presentations. " Rose
Your Hormone Diet
Recently I had the opportunity to attend a lecture with Dr. Natasha Turner, author of The Super Charged Hormone Diet and the new Carb Sensitivity Program. I went expecting to hear about Menopause and how to help my clients deal with it. Her lecture covered all of our hormones and how they relate to weight gain, mood and energy levels, sleep patterns and more. It was very informative to myself and the other 800 nutritionists, personal trainers and other health and wellness professionals in the room. I look forward to sharing this information with my clients.
TOP 10 Benefits to Drinking Warm Lemon Water
There are many health benefits of lemons that have been known for centuries. The two biggest are lemons’ strong antibacterial, antiviral, and immune-boosting powers and their use as a weight loss aid because lemon juice is a digestive aid and liver cleanser. Lemons contain many substances–notably citric acid, calcium, magnesium, vitamin C, bioflavonoids, pectin, and limonene–that promote immunity and fight infection.
HOW TO DO IT: You should be using purified water and it should be lukewarm not scalding hot. You want to avoid ice cold water, since that can be a lot for your body to process and it takes more energy to process ice cold water than the warm. Always use fresh lemons, organic if possible, never bottled lemon juice. Squeeze 1/2 a lemon with each glass and drink it down first thing before you eat a single thing, or workout, etc.
10 Benefits to Drinking Warm Lemon Water
1) Aids Digestion. Lemon juice flushes out unwanted materials and toxins from the body. It’s atomic composition is similar to saliva and the hydrochloric acid of digestive juices. It encourages the liver to produce bile which is an acid that is required for digestion. Lemons are also high in minerals and vitamins and help loosen ama, or toxins, in the digestive tract. The digestive qualities of lemon juice help to relieve symptoms of indigestion, such as heartburn, belching and bloating. The American Cancer Society actually recommends offering warm lemon water to cancer sufferers to help stimulate bowel movements.
2) Cleanses Your System / is a Diuretic. Lemon juice helps flush out unwanted materials in part because lemons increase the rate of urination in the body. Therefore toxins are released at a faster rate which helps keep your urinary tract healthy. The citric acid in lemons helps maximize enzyme function, which stimulates the liver and aids in detoxification.
3) Boosts Your Immune System. Lemons are high in vitamin C, which is great for fighting colds. They’re high in potassium, which stimulates brain and nerve function. Potassium also helps control blood pressure. Ascorbic acid (vitamin C) found in lemons demonstrates anti-inflammatory effects, and is used as complementary support for asthma and other respiratory symptoms plus it enhances iron absorption in the body; iron plays an important role in immune function. Lemons also contain saponins, which show antimicrobial properties that may help keep cold and flu at bay. Lemons also reduce the amount of phlegm produced by the body.
4) Balances pH Levels. Lemons are one of the most alkalizing foods for the body. Sure, they are acidic on their own, but inside our bodies they’re alkaline (the citric acid does not create acidity in the body once metabolized). Lemons contain both citric and ascorbic acid, weak acids easily metabolized from the body allowing the mineral content of lemons to help alkalize the blood. Disease states only occur when the body pH is acidic. Drinking lemon water regularly can help to remove overall acidity in the body, including uric acid in the joints, which is one of the primary causes of pain and inflammation.
5) Clears Skin. The vitamin C component as well as other antioxidants helps decrease wrinkles and blemishes and it helps to combat free radical damage. Vitamin C is vital for healthy glowing skin while its alkaline nature kills some types of bacteria known to cause acne. It can actually be applied directly to scars or age spots to help reduce their appearance. Since lemon water purges toxins from your blood, it would also be helping to keep your skin clear of blemishes from the inside out. The vitamin C contained in the lemon rejuvenates the skin from within your body.
6) Energizes You and Enhances Your Mood. The energy a human receives from food comes from the atoms and molecules in your food. A reaction occurs when the positive charged ions from food enter the digestive tract and interact with the negative charged enzymes. Lemon is one of the few foods that contain more negative charged ions, providing your body with more energy when it enters the digestive tract. The scent of lemon also has mood enhancing and energizing properties. The smell of lemon juice can brighten your mood and help clear your mind. Lemon can also help reduce anxiety and depression.
7) Promotes Healing. Ascorbic acid (vitamin C), found in abundance in lemons, promotes wound healing, and is an essential nutrient in the maintenance of healthy bones, connective tissue, and cartilage. As noted previously, vitamin C also displays anti-inflammatory properties. Combined, vitamin C is an essential nutrient in the maintenance of good health and recovery from stress and injury.
8) Freshens Breath. Besides fresher breath, lemons have been known to help relieve tooth pain and gingivitis. Be aware that citric acid can erode tooth enamel, so you should be mindful of this. No not brush your teeth just after drinking your lemon water. It is best to brush your teeth first, then drink your lemon water, or wait a significant amount of time after to brush your teeth. Additionally, you can rinse your mouth with purified water after you finish your lemon water.
9) Hydrates Your Lymph System. Warm water and lemon juice supports the immune system by hydrating and replacing fluids lost by your body. When your body is deprived of water, you can definitely feel the side effects, which include: feeling tired, sluggish, decreased immune function, constipation, lack of energy, low/high blood pressure, lack of sleep, lack of mental clarity and feeling stressed, just to name a few.
10) Aids in Weight Loss. Lemons are high in pectin fiber, which helps fight hunger cravings. Studies have shown people who maintain a more alkaline diet, do in fact lose weight faster. I personally find myself making better choices throughout the day, if I start my day off right, by making a health conscious choice to drink warm lemon water first thing every morning.
Fitness in a Flash:
4 Time-Saving Workouts
When you’re already busy, carving out time for exercise can get tricky — but it’s definitely worthwhile. Staying active will help you cope with stress, avoid weight gain, and feel your best. These workouts pack a hefty fitness punch, helping you make the most of every exercise session — even if you only have 20 minutes.
Create a Circuit
No time to get both your cardio and strength workouts in? Combine them in a circuit-training workout. Simply alternate brief bouts (about 30 seconds to 3 minutes) of aerobic activity with 1-2 sets of strength exercise, moving quickly from one station to the next. Complete one or more circuits, depending on how much time and how many stations you have.
Speed Up, Slow Down, Repeat
High-intensity interval training (HIIT) alternates cardiovascular speed intervals (anywhere from ~8 seconds to 5 minutes) with recovery periods (equal to or longer than the speed intervals) for a workout that improves fitness in a fraction of the time. Speed intervals are typically performed at a rate of 80-95% of maximal capacity; unlike sprint interval training (SIT), they’re not all-out efforts, but they’re close. Recovery intervals are performed at a low-to-moderate intensity, allowing you to catch your breath and prepare for the next speed segment.
HIIT has been shown to offer significantly greater improvements in cardiovascular fitness in less than a third of the time compared to traditional continuous training at a moderate intensity. In addition, multiple studies link HIIT with greater reductions in both subcutaneous (just under the skin) and abdominal fat. HIIT can be done on a stationary bike, elliptical, or treadmill — or outside while running or bicycling, for example.
Grab a Kettlebell
They’ve been around for ages, but they’re making a big comeback — kettlebells offer yet another way to combine cardio and resistance training in a short, high-intensity workout that gets the job done. An ACE-sponsored study found fit subjects undergoing 20-minute kettlebell workouts burned 13.6 calories/minute on average, not including the energy cost of anaerobic work — estimated at an additional 6.6 calories per minute. That adds up to over 400 calories in 20 minutes — roughly equivalent to running at a pace of 6 minutes per mile — in addition to building strength and aerobic fitness. If you have any knee or shoulder issues, skip the kettlebell!
A kettlebell resembles a cannonball with a handle; examples of typical moves include a deadlift, single-arm swing, snatch, and Turkish get-up. A set of kettlebell exercises is typically followed by a rest period before moving on to the next set. As with any resistance exercise, kettlebell training requires careful attention to form and technique. Starting with lighter weights is recommended — 8-15 pounds for women and 15-25 pounds for men is a general guideline.
Try Nordic Walking
Head out for a brisk walk with a pole in each hand, and you could burn 20-40% more calories compared to a regular walk, according to one study. Nordic walking involves the arms and shoulders, so it uses more muscle mass — and that boosts energy output as well as oxygen consumption, building cardiovascular and muscular fitness without increasing perceived exertion. In a nutshell, you’ll get a total-body, calorie-torching workout without feeling like you’re working harder.
To Your Health
Staying active helps keep your energy levels and mood elevated — so you’ll have plenty of good cheer to share with loved ones. Making your fitness and well-being a top priority during the holiday season — and all year ‘round — will give you even more to celebrate.
Because these workouts are higher-intensity, they can be higher-risk — so check with your health care provider before diving in. As with all vigorous workouts, include a gradual warm up and cool down.
Avoid Habits That Can Make You Unhealthy
Unhealthy Habit #1:
Putting the Serving Dishes on the Table
Researchers at Cornell University found that when people served themselves from the kitchen counter or the stove, they ate up to 35 percent less food than they did when the grub was on the kitchen or dining room table. When there’s distance between us and our food, the scientists theorize, we think harder about whether we’re really hungry for more.
Unhealthy Habit #2:
Getting Too Little (or Too Much) Sleep
A sleep schedule is vital to any weight-loss plan, say Wake Forest University researchers who tracked study participants for 5 years. In the under-40 age group, people who slept 5 hours or less each night gained nearly 2½ times as much abdominal fat as those who logged 6 to 7 hours; also, those who slept 8 hours or longer added nearly twice as much belly fat as the 6- to 7-hour group. People with sleep deficits tend to eat more (and use less energy) because they’re tired, says study coauthor Kristen Hairston, M.D., while those who sleep longer than 8 hours a night tend to be less active.
5. Fat Habit #3: Not Multitasking While Watching TV
We don't need to tell you that too much TV has been linked to weight gain. But here's what you may not realize: You can have your TV and watch it, too. Just do something else at the same time. Washing dishes burns 70 calories every 30 minutes. So does ironing. Here's another thing to keep in mind: Cutting TV time even a little helps you burn calories, say researchers at the University of Vermont. In their study, overweight participants who cut their viewing time in half (from an average of 5 hours to 2.5) burned an extra 119 calories a day. “Nearly anything you do—even reading—uses more energy than watching TV,” says study author Jennifer J. Otten, Ph.D.
Fat Habit #4: Drinking Soda
Researchers say you can measure a person’s risk of obesity by measuring his or her soda intake. Versus people who don’t drink sweetened sodas, here’s what your daily intake means:
½ can = 26 percent increased risk of being overweight or obese
½ to 1 can = 30.4 percent increased risk
1 to 2 cans = 32.8 percent increased risk
More than 2 cans = 47.2 percent increased risk
That’s a pretty remarkable set of stats. You don’t have to guzzle Double Gulps from 7-Eleven to put yourself at risk—you just need to indulge in one or two cans a day. Wow. And because high-fructose corn syrup is so cheap, food marketers keep making serving sizes bigger (even the “small” at most movie theaters is enough to drown a raccoon). That means we’re drinking more than ever and don’t even realize it: In the 1950s, the average person drank 11 gallons of soda a year. By the mid-2000s, we were drinking 46 gallons a year. A Center for Science in the Public Interest report contained this shocking sentence: “Carbonated soft drinks are the single biggest source of calories in the American diet.”
Fat Habit #5: Taking Big Bites
Dutch researchers recently found that big bites and fast chewing can lead to overeating. In the study, people who chewed large bites of food for 3 seconds consumed 52 percent more food before feeling full than those who chewed small bites for 9 seconds. The reason: Tasting food for a longer period of time (no matter how much of it you bite off) signals your brain to make you feel full sooner, say the scientists.
Fat Habit #6: Not Eating Enough Fat
You don’t have to go whole hog on a low-carb diet to see results. Simply swapping a few hundred calories of carbs for a little fat may help you lose weight and reduce your blood-insulin levels, according to researchers from the University of Alabama at Birmingham. People in their study who consumed just 43 percent of their calories from carbohydrates felt fuller after 4 hours and maintained their blood-sugar levels longer than those who ate 55 percent carbs. Carbs can cause blood-sugar levels to spike and then crash, leading to hunger and overeating, says study author Barbara Gower, Ph.D. Fat, on the other hand, keeps you satiated longer. Some easy swaps: butter instead of jam on toast; bacon instead of potatoes; low-fat milk instead of a sports drink.
The 2011 Guelph WomenBuild is fiinished.
Eating Clean Tips!!
- Start your day with Lemon juice and hot water
- Eat five to six small meals spread out by two to three hours every day.
- Breakfast within 1 hour of rising
- Combine lean protein and complex carbs at every meal.
- Drink two to three litres of water each day.
- try adding ground flax seed for more fiber
- carry a cooler packed with clean-eating foods to get you through the day.
- avoid pre-packaged, over-processed refined foods.
- avoid white sugar and flour, saturated and trans fats, colas, juices and alcohol.
- consume healthy fats (EFA),
- stock up on fresh fruits and veggies!
- stick to proper portion sizes.
- last meal 3 hours before bed- or more
September 12th, 2010
"Thank you to the team that walked and the family and friends who sponsored us. It was a great day. We think we raised about $3000 as a group, towards ovarian cancer research!" Jenny
Love What You Eat: Mindful Eating
By Michelle May, M.D.
The following is an excerpt from Chapter 6 of Eat What You Love, Love What You Eat: How to Break Your Eat-Repent-Repeat Cycle.
Have you ever finished a candy bar and wished you had just one more bite? Are you surprised when your hand hits the bottom of the popcorn box? Do you ever feel lethargic or miserably stuffed after you eat?
These are all symptoms of unconscious eating. When you eat quickly or while distracted, you may feel stuffed but strangely unsatisfied.
Rather than eating on autopilot, eat mindfully, with intention and attention.
Eat with the intention of feeling better when you’re done than you did when you started. Eat with attention so you’ll eat less but enjoy it more.
First, recognize whether you’re hungry before you start eating. Sometimes “I want a brownie” really means “I want a break.” When a craving doesn’t come from hunger, eating won’t satisfy it.
Avoid distractions while you eat. Your brain can only focus on one activity at a time so if you eat while watching television, driving, working, or talking on the telephone, you can’t give the food or your body’s signals your full attention.
Next, decide how you want to feel when you’re finished. When you eat with the intention of feeling better than when you started, you’re less likely to overeat.
Choose food that nourishes your body and your mind. Our society is so obsessed with “eating right” we sometimes eat things we don’t even like. Besides, deprivation and guilt cause more overeating.
Taking a few deep, calming breaths to center yourself.
Use this moment to express gratitude and appreciation for your food.
Notice the aromas, colors, and textures. Enjoy this feast for the eyes.
Select the perfect bite—not necessarily the healthiest, but the one you really want to eat while your taste buds are their most sensitive. If you save the best for last, you may want to eat it even if you’re full.
Place a small amount in your mouth. Flavors come from the taste buds on your tongue and aromas that reach your nose. If your bite is too large, much of the food will be on your teeth, cheeks, and roof of your mouth where there’s no taste.
Savor the texture and flavors of the food on your tongue then slowly begin to chew. Breathe to allow the aromas to ascend to your nose.
What does it taste like? What ingredients can you identify? Are the flavors interesting, exciting, pleasurable, or just so-so. (Imagine how much less food you’d eat if you didn’t bother to eat another bite of food you don’t love.)
As you swallow, notice the food gently filling your stomach. Sit for a moment and let the flavors and experience linger.
Set your fork down between bites. If you’re focused on loading your forkful you aren’t paying attention to the one in your mouth. You’ll always anticipate the next bite instead of the one you’re eating now—so you won’t be done until there are no bites left.
Pause for two minutes in the middle of eating. Estimate how much more food it will take to fill you to comfortable satiety.
Notice when you’re approaching your intended fullness. Becoming bored and distracted is a sure sign you’re done.
How do you feel afterward? What went well? What will you do differently next time?
Once you’ve experienced the pleasure of eating mindfully, you may decide to become more mindful during your other activities too. Becoming more aware, present, and centered will help you discover joy in everything you do.
Michelle May, M.D. is a recovered yoyo dieter and the award-winning author of Eat What You Love, Love What You Eat: How to Break Your Eat-Repent-Repeat Cycle.
Lose Weight While You Sleep!
When a doctor recently swore to a Glamour editor that he could help women lose weight just by making over their sleep habits, we were dubious. Research has linked lack of sleep to weight gain, but certainly weight loss requires hard work, diet and exercise—right? We decided to put it to the test. Sleep and medical experts Michael Breus, Ph.D., and Steven Lamm, M.D., created a plan for seven Glamour readers of varying weights. The women’s one simple goal: Get at least seven and a half hours of sleep a night. That’s it. In fact, we asked the women not to make any significant diet or exercise changes—we wanted to see if sleep and sleep alone would make a difference. Did it ever! Week by week, we were amazed by the results the women reported. At the end of 10 weeks, Réal, 30, dropped seven pounds; Kate, 25, lost six; Lisa, 34, took off nine pounds; Brelyn, 28, lost 10 pounds; Paige, 35, shed 12; and—are you ready for this?—Ehmonie, 33, lost 15 pounds!!
We don’t want to give the impression that this makeover was effortless; finding time for more sleep does take work. In fact, one of our testers, Natasha , 33, wasn’t able to stick to the plan for more than two or three nights a week because of a crazy job schedule. But even though she didn’t lose weight, by the end of the plan she had still lost a total of two and a half inches off her waist, bust and hips.
At least two dozen studies have documented that people tend to weigh more if they sleep less, says Sanjay Patel, M.D., a researcher at Case Western Reserve University in Cleveland. In a 16-year study of almost 70,000 women, Dr. Patel and his colleagues found that those who slept five hours or less a night were 30 percent more likely to gain 30-plus pounds than those who got more rest. In fact, some experts believe lack of sleep is one reason for America’s obesity epidemic. The average woman gets six hours and 40 minutes of sleep most nights, according to the National Sleep Foundation—much less than the seven-and-a-half-hour minimum our experts say healthy women need.
What exactly is the sleep-weight connection? Science shows that sleep deprivation wreaks havoc on hormones that control appetite, cravings and the metabolism of fat. See how these findings translate to your body.
Sleep More, Eat Less
Whether you notice it or not, you probably eat more, sometimes much more, when you’re tired. Proof: Researchers at the University of Chicago allowed people to sleep five and half hours one night and eight and a half on another, then measured how many free snacks the participants downed the next day. They ate an average of 221 calories more when sleepy—an amount that could translate into almost a pound of fat gained after two weeks! “When women are deprived of sleep, they have an increase in ghrelin—what we call the ‘go’ hormone—because it makes you want to go eat more,” says Breus, clinical director of the sleep division at Southwest Spine & Sport in Scottsdale, Arizona, and author of Beauty Sleep. “They also have a drop in leptin, the ‘stop’ hormone that tells you to stop when you’re full.” Not only do you want more food when you’re sleep-deprived, you also want junkier food: Your body craves simple carbohydrates (chocolate, pastries, candy) that it can break down fast for quick energy, explains Breus. “I used to eat a ton of sugar every afternoon,” Glamour volunteer Johnson says. “But now I can have just a small piece and feel satisfied.”
Sleep More, Store Less Fat
Even before seeing the number on the scale drop much, our testers noticed other changes. Three weeks into the plan, Braverman easily put on a pair of pants that used to be too snug. And at the two-month mark, Hamilton-Romeo told us, “My stomach is getting flatter and my love handles smaller.” By the end of 10 weeks, she’d shaved almost five inches off her waist, hips, bust and thighs—even though, at 5’4” and 133 pounds, she wasn’t overweight to begin with. The explanation? “During deep sleep, your brain secretes a large amount of growth hormone, which tells your body how to break down fat for fuel,” explains Breus. “Deprive your body of deep sleep, and when extra calories get stored as fat, there isn’t enough growth hormone to break it down. So your body takes a shortcut and packs it away in your butt, thighs, belly—wherever you tend to put on weight.” Says Braverman, who lost a total of two and a half inches: “The changes in my body fascinate me, because I really haven’t changed anything except my sleep habits. I eat the way I always have and exercise the same amount, maybe even less because my schedule is tighter now that I have to go to bed earlier!”
Sleep More, Have More Energy
Perhaps not surprisingly, all of the women on our plan said they felt much less tired. And though we told them not to make any conscious exercise changes, a couple of them couldn’t help themselves. “I’ve always worked out,” Barr told us, “but I’m spending more time at the gym because I finally have the energy!” Says Foley, “I used to have days when I’d want to go home and just veg out on the couch; now I’d rather run or do something physical—a complete revolution in my lifestyle.” Breus wasn’t surprised. “Your perception of how hard or easy exercise is to do is directly affected by how sleep-deprived you are”.