Sleep deprivation impairs our ability to metabolize carbohydrates and increases our stress hormones. This can lead to high blood sugar, high insulin levels and weight gain. Our society seems to reward people for working more and sleeping less. The pharmaceutical industry encourages this dysfunctional sleep pattern by offering drugs to help you fall asleep and drugs to help you wake up. Chronic sleep deprivation can have a variety of effects on the metabolism and overall health. Here are some problems that follow sleep deprivation:
1. It decreases leptin production, which causes an intense desire for carbohydrates.
2. Reduces human growth hormone production, which is our ‘fat-burning’ hormone
3. Causes imbalances in our neurotransmitters and increases depression and anxiety
4. Increased risk of diabetes
5. Increases blood pressure
6. Increased risk of heart disease
7. Increases obesity
8. Increase rates of breast cancer
9. Increase memory loss
10. It interfere with the body's ability to metabolize carbohydrates and causes high blood levels of glucose, which leads to higher insulin levels and insulin is our “fat-storing” hormone.
To read more on how to get quality sleep through food and supplements, check out my book: Secrets to a Healthy Metabolism.
To find healthy supplements to aid in quality sleep, click HERE.
PROTEIN BREAD:
(or use "Healing Bread" recipe)
3 eggs, separated
1/2 tsp cream of tartar
1/4 cup unflavored egg white or whey protein
3 ounces sour cream or cream cheese
Preheat oven to 350 degrees. Separate the eggs (reserve the yolks for cream brule). In a clean and dry bowl, whip egg whites and cream of tartar until stiff. Then add the whey protein until smooth. Using a spatula, gradually fold the cream cheese/sour cream into the white mixture, being careful not to break down the whites. Grease a bread pan. Bake at 350 degrees for 40-50 minutes. Makes 16 slices.
STUFFING:
1/4 cup onion , chopped
8 oz portabella mushrooms, sliced
3 stalks celery, chopped
1/4 cup butter or coconut oil
1/2 tsp rosemary
1/2 tsp poultry seasoning
1 cup chicken broth
1 tsp Celtic sea salt
1/2 tsp pepper
2 eggs, beaten
1 batch of Protein Bread (from above)
OPTIONAL: sausage and drippings
Preheat the oven to 325 degrees F. Sauté the celery, onion and mushrooms in butter and spices until tender and translucent. Cut up the protein bread into small 1 centimeter cubes. Place the protein bread cubes in the pan with the vegetable mixture. Add the broth and mix well (you can add more if desired). Season to taste with salt and pepper. Stir in the egg. Bake, covered, in a greased 1 1/2 to 2 quart casserole for 35-40 minutes. Uncover and bake for 5-10 more minutes until golden brown on the top. Makes 12 servings.
NUTRITIONAL COMPARISON (per serving)
Traditional Stuffing = 179 calories, 8.8g fat, 2.9g protein, 22 carbs, 2g fiber
"Healthified" Stuffing = 95 calories, 7.5g fat, 5.2g protein, 2.2 carbs, 0 fiber
The Sleep Chart is found at www.nature.com
