Almost any (sensible) weight loss program out there will likely emphasize the three tenets to good health:

• Eat right.
• Stay active.
• Get enough sleep.

It’s that last item on the list that has been getting a lot of attention lately. According to a new study in the American Journal of Clinical Nutrition, sleep deprivation just may be another piece of the obesity puzzle.

In the study, researchers assessed the energy balance of test subjects in both a normal state (i.e., after a typical night’s sleep, 7-9 hours) as well as a sleep-deprived state (4 hours). The results indicated that when in a sleep-deprived state, participants expended the same amount of Calories as in a normal state…but ate an average of 300 Calories more, mostly in the form of fats.

So it seems that staying up late and munching on snacks may significantly contribute to weight gain.

How much sleep do you get every night? How much do you need? Do you think your sleep routine affects your weight?

I get about 7.5 hours per night (11:30 bedtime!), but I operate best on about 8.5 hours. As you might expect from a dietitian-in-training, I’m pretty cognizant of my Caloric intake, regardless of when I go to bed, so I don’t think my bedtime has a huge impact on my weight.

Another part of the healthy weight equation? Food!

While rummaging through the freezer a few nights ago, I found a neglected Trader Joe’s Bran Muffin. I have no idea how long it’s been there, but I decided to use it up in a parfait today—wouldn’t want to waste it!

Considering the fact that temperatures in Raleigh reached 102 today, it should come as no surprise that I wanted nothing to do with the stove when lunchtime rolled around. Salad it was!

Tonight’s meal was an Ellie recipe, Meatball and Pepper Hero.

My tweaks:

-I used TVP instead of ground turkey.

-I used fire-roasted tomatoes instead of regular no-salt-added for the sauce.

-I used a whole grain hot dog bun instead of Italian bread.

At first glance, I thought this looked like a super simple recipe for a weeknight. What I didn’t realize is that it was really three recipes in one, as two ingredients were other recipes in the book, Turkey Meatballs and Spicy Tomato Sauce. So it ended up being a little more time-consuming than planned, but dinner was still on the table in less than 45 minutes. Anyway, as for flavor it was fantastic—very hearty, with a nice balance of spicy, sweet, and savory. I kind of wish Seth had been around for the meal, as it seemed like a “manly” dish that he would enjoy. I guess that means I’ll have to make it again!

Sadly, I am off to study microbes. Good night, all!

Filed under: Meals