Spa & Fitness Center

HAPPY DREAMS! Good Sleep = Good Health

When it comes to a healthy, active lifestyle, many of us overlook the importance of sleep, and it’s one of the first things to go when people feel pressed for time.

Sleep, sometimes considered more of a luxury than an important health factor, is actually a vital cornerstone of good health. Without it, the body can’t do its natural repair and regeneration cycle each night. In fact, an earlier CDC report refers to “insufficient sleep as a public health problem.” It’s recommended that adults and young adults (age 18-25) sleep 7-9 hours for optimum rest. No more than 10 hours is suggested for adults, and no more than 11 for young adults. Adults 65+ should receive 7-8 hours, no less than 5 or no more than 9, according to the National Sleep Foundation. So, say “Yes” to exercise, a healthy diet, a consistent sleep routine – and even a good nap!

Say “Yes” to exercise, a healthy diet, a consistent sleep routine – and even a good nap!

– Michele Greth, Spa & Fitness Director

GOOD SLEEP BENEFITS

• Improved Concentration &

Productivity • Stronger Immune System • Better Athletic Performance

POOR SLEEP RISKS

• Higher Body Weight (tendency to eat more calories) • Greater Risk of Heart Disease & Stroke • Affects Glucose Metabolism, increasing risk for Type 2

Diabetes Poor sleep can affect emotions and social interaction. It has also been linked to increased inflammation, as well as depression. If you haven’t given much thought to how you’re sleeping, take some time to consider your sleep patterns and make sure you take the right steps to ensure you’re getting enough! The power of good sleep cannot be overstated – in addition to a healthy diet and active lifestyle, sleep is the foundation to good health and should be an important part of your overall health plan.

Sleep is the foundation to good health and should be an important part of your overall health plan.

SPA & FITNESS CENTER

Good Diet = Healthy You

Look great and feel great – We can help with that! With our knowledgeable staff of fitness trainers and in-house nutritional counseling, we’ve got you covered!

We’ve all heard the same things, try this new diet to lose a fast 10 pounds or more…Fad diets may seem like an easy way to get your desired results, but they can actually hurt you in the long run.

FADS TO AVOID: Meal Replacement, these quick-fix plans usually feature bars and shakes, and are generally full of highly processed unhealthy ingredients and artificial sweeteners.

CALORIE RESTRICTION: It’s tempting to cut calories but creating a calorie deficit sets you up for failure. Your body needs calories to fuel it, from your beating heart to filtering done by your kidneys. You may lose weight short-term, but it’s detrimental in the long run. Your energy and endurance plummet and your body will use lean body mass (muscle) for energy instead of the intended fat.

Fad diets may seem like an easy way to get your desired results, but they can actually hurt you in the long run.

– Jodie Folk, Nutritionist & Fitness Trainer

LOW/NO-CARB DIET: Low or no-carb diets have been popular since the 80’s. The draw is rapid “weight” loss. But by eliminating carbs you lose out on key nutrients found in whole grains, fruits and legumes. This can also cause serious complications such as heart arrhythmias, osteoporosis, and kidney damage, and the increased amounts of protein and fat intake from animal sources may increase risk for cancer and heart disease.

FOCUS ON THE WHOLE: By eating whole, unprocessed foods, nutrients are more bioavailable and readily used by our bodies. Whole foods include fresh fruits, nuts and berries, avocados, leafy green vegetables, sweet potatoes, eggs, fish, and natural whole grains. SMART CALORIES: Fuel your body and keep yourself healthy and working at optimum levels. Forget about starving yourself - eat a balanced diet and create a bigger calorie deficit by increasing physical activity. Try some new recipes that feature fresh ingredients, new spices, lots of veggies and other lean proteins. We love adding fresh ginger to meals, even smoothies, to mix up your flavor profiles.

BALANCE, CREATIVITY & GOOD

FLAVOR: With so many great and healthy good options, it’s easy to enjoy yourself and all the foods and flavors you love! From eat-right recipes to good, informational nutrition tips and meal planning, we’re happy to help!

Stop by the fitness center or set-up a time to speak with holistic nutritionist and personal trainer Jodie Folk at 843.815.8985.