WOD – 9/21/11 – Health Problems Created From a Lack of Sleep

- SKILL WORK -

Pistols 

- WOD -

7 Rounds for time:

5 Clapping Push-Ups

7 Ring Pull-Ups

:30 max Push Press 

*Post # of PP and time

**Beginners: Scale to allow for explosive push-ups

- CASH OUT -

200m Fireman Carry Races:

Switch halfway through

- ACADEMY -

Classs #10/32

Skill of the Day:

KB Cleans and Goblet Squats

Workout of the Day:

3 Rounds:

10 KB Cleans

10 Goblet Squats

200m Pose Run

 

Health Problems Created From a Lack of Sleep

by 

Naturallyengineered.com

I’ve said this on many occasions but I’ll say it again. Sleep is incredibly important. It’s like the daily reset button for your body, since a lot of human biological processes happen only while you are asleep.

There is no doubt in my mind that a general reduction in the quality and quantity of sleep that people get is a primary reason for the increase in “diseases of civilization”. I’ve pointed out a few of the more significant issues in this article.

Your ability to concentrate and remember things will suffer. This is probably one of the first things to get effected when you haven’t had enough sleep. Your working memory is diminished so it will be difficult to remember little things like where you left your car keys or where you were driving to. With the reduced ability to concentrate that you’re probably experiencing, you actually shouldn’t be driving at all.

The American Academy of Sleep Medicine reports that one in every five serious motor vehicle injuries is related to driver fatigue, with 80,000 drivers falling asleep behind the wheel every day and 250,000 accidents every year related to sleep [1].

You’ll probably start to gain unwanted weight. Despite the fact that if you sleep for less hours you will actually expend more energy, you’ll also probably eat more food. You’re simply being active for more hours during the day. Unfortunately, along with this increased energy intake and expenditure is the chance that your endocrine system will become disrupted, and weaken your body’s ability to effectively manage your metabolic processes.

A reduction of sleep duration to 4 hours for two consecutive nights has been shown to decrease circulating leptin levels and to increase ghrelin levels, as well as self-reported hunger [2]. Both leptin and ghrelin are hormones that are becoming more prevalent in cutting edge obesity research.

You will have reduced insulin sensitivity. Possibly contributing to the likelihood of gaining weight, is the loss of insulin sensitivity caused by sleep deprivation, and the corresponding mismanagement of blood sugar that results from this. Some experiments have shown that getting only four hours of sleep a day can reduce insulin sensitivity in most tissues by up to 20-25% [3].

It’s not necessarily clear that insulin is a primary contributor to obesity, but insulin resistance is almost always present when reviewing symptoms of metabolic syndrome. In general, insulin resistance is not a good thing, unless it is instigated by normal and healthy physiological processes like dietary fat consumption [4].

You just won’t look as attractive. The outward physical symptoms of sleep deprivation which we present to the world will vary from person to person. Some folks get really deep bags under their eyes, or in my case my eyes themselves get very red and irritated looking. Apparently people can tell whether or not you’ve had enough sleep.

In this study [5], observers judged the faces of sleep-deprived participants as less healthy, less attractive and more tired. The researchers concluded that the facial signals of sleep deprived people affect facial appearance and judgments of attractiveness, health and tiredness.

It’s probably a sort of adaptiveness signaling mechanism. Poor sleep can be caused by an abundance of stress, and stress can signal that one isn’t well adapted or capable of thriving in their environment. Not being adapted to one’s environment isn’t very attractive to other members of your species wishing to reproduce.

 ***

It doesn’t have to be this way though. Granted some people are limited in their employment options because of shift work, or young babies keep exhausted parents up at night. But a bit of conscientious planning throughout the day can help you get the best sleep possible. It’s worth giving it a shot, your health really depends on it.

Related posts:

KidFit WOD – 9/21/11 – School Lunches

- SKILL WORK -

Review Deadlift

- WOD -

Deck of Cards

AMRAP in 10 min:

# on card = # of reps

Hearts = KB Swings

Spades = Burpees

Clubs = Box Jumps

Diamonds = Bear Crawls

- CASH OUT -

Max Box Jumps in 1:00

School Lunches

Theprimalparent.com

In our opulent society we have the opportunity to literally eat something new with every single meal throughout our entire lives. Granted you’d have to be one heck of a cook pull that off or rich to afford eating out that much, but you could do it.

It doesn’t seem like a good idea to me, though, especially if you have children. Setting kids up with expectations of such vast and unnatural variety might just set them up for failure later. When they no longer have their parent’s to support their eating habits, they will turn to fast food and packaged foods to keep up with their predilection for variety.

Not to say that variety is bad – definitely not – but there is a level at which it just becomes extravagant.

So, while I show new lunches here every week, please don’t get the idea that you have to send your kids to school with something new to eat each day. My daughter eats the same things over and over and every once in a while I come up with a new idea.

Lunch Box 1:

  • Chicken soup with extra lard. I throw chicken thighs into the crock pot with no herbs or veggies since I’m allergic but normal people would add vegetables and herbs for flavor. If your chicken is not truly free range, i.e. they eat a diet of grains and soy, remove the chicken fat when the pot cools because it will be high in omega-6. I then add high omega-3 lard back to it so as to avoid eating low fat.
  • Cantaloup and avocado.
  • Lime in the soup for flavor and on the avocado to keep it from turning brown.

Lunch Box 2:

  • Sliced turkey from Whole Foods with sliced red pepper and romaine lettuce
  • 1/2 orange
  • plantain fried in lard

Holy (guacamole) Eggs –

by Katie Noel

Primalwomeninthekitchen.blogspot.com

The deviled egg’s worst nightmare!!!

 

Ingredients:

A dozen eggs

1 ½ large avocados

¼ c. cilantro- chopped

¼ c. onion- chopped

handful of cherry tomatoes (I used 6 from our garden)- chopped

2 tbsp. olive oil

2 tsp. minced garlic

1 squirt of lemon juice

dash of red pepper flakes

dash of salt

 

Directions:

1. Hardboil your eggs by placing them in a sauce pan full of cold water and bringing the water to a rolling boil.

2.Remove the pan from heat and allow them to sit for 15 minutes.

3.Move to an ice bath for another 15 minutes. This will make them easier to peel.

(Eggs that are a week+ old tend to peel easier but fresh will work too. )

4. Peel eggs.

5. Gently slice eggs in ½ placing the white on a plate and the yolk in a bowl.

6. Mix the avocado with the egg yolks and olive oil until creamy.

7. Fold in all other ingredients except the salt.

8. Spoon ping-pong ball sized dollops into the egg whites.

9. sprinkle salt over the top.

ENJOY! They didn’t even last 5 minutes in my house.

 

-hard boiled with love,

Katie