One of the most important factors in losing weight and getting fit that most people do not consider is sleep. Not getting enough sleep can be detrimental to your health in many ways and can lead to:

Increased risk of diabetes and heart conditions

Increased risk of psychiatric conditions including depression and substance abuse

Decreased ability to pay attention, react to your surroundings or remember new information.

As if these aren’t bad enough, sleep directly affects two hormones in your body- Grehlin which enhances appetite and Leptin which represses appetite. Insufficient amounts of sleep will increase your levels of Grehlin and lower your levels of Leptin. That equation has one answer- weight gain.

So what can you do to get a better night’s sleep? Here are a few recommended ideas:

Try to be more consistent with your bedtime and wake up schedule

Relax before bed and avoid caffeine, alcohol, and smoking before bedtime

Finish eating at least 2 hours before bedtime

Avoid drinking large quantities of liquid directly before going to bed

Exercise during the day or 3 hours before bedtime

Use your bedroom for sleep and quality time with your partner- avoid TV and computers in bed

Most studies recommend 6 – 8 hours of sleep for the majority of people. Less than 5 is considered a dangerous practice.

In our latest video Becky answers another often asked question.

Excellent nutrition information about healthy calories.

Your responses have been fantastic, keep the questions and comments coming!!

Hey guys!  My newest YouTube video tells you about the top 3 foods that burn the most fat.  Some of them might surprise you:

#3: Oatmeal.  We’re not talking the instant brown sugar cinnamon kind here…REAL rolled oats!  The reason they’re so good is b/c they are completely from nature, they are unprocessed and contain loads of nutrients and metabolism-boosting fiber!

#2: Eggs.  Eggs sometimes get a bad rep for containing fat and cholesterol, but they are actually one of the healthiest foods available because of their high protein content and the fact that they are a big source of Vitamin B12 which accelerates fat loss!  Also new research concludes that moderate consumption of eggs does not raise cholesterol.  The best way to ensure moderation is to allow up to 1 egg yolk per day and have as many egg whites as you’d like.

#1: The number one fat-burning food is……SALMON.  Some people get scared because salmon contains high levels of fat BUT the type of fat  it has is essential Omega 3 fatty acids, which aid in fat loss in many ways.  Studies show that Omega 3s accelerate the removal of adipose tissue (fat) and help lower insulin levels which greatly improves the fat burning process. Add it to your diet 2-3 times per week to get maximum fat loss and health benefits!

First, here is a link to my SUPER-FAT BURNING Oatmeal Pancake Recipe:  http://beckyconti.com/blog/?p=179

And here is a delicious and healthy salmon recipe I got from one of my friends when I was in college- I’ve been using it ever since!

Sweet and Salty Salmon

4 oz salmon filet

1 tbsp brown sugar

2 tsp low sodium soy sauce

2 tbsp olive oil

Pour olive oil in nonstick pan on medium heat.  Cook salmon in oil until about half way cooked, then add brown sugar and soy sauce.  Cook salmon in sauce the remainder of the way through.  Serve alone or over brown rice.