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Greenville, SC

Trimarni is place where athletes and fitness enthusiasts receive motivation, inspiration, education, counseling and coaching in the areas of nutrition, fitness, health, sport nutrition, training and life.

We emphasize a real food diet and our coaching philosophy is simple: Train hard, recover harder. No junk miles but instead, respect for your amazing body. Every time you move your body you do so with a purpose. Our services are designed with your goals in mind so that you can live an active and healthy, balanced lifestyle.

Trimarni Blog

A blog dedicated to exercise, nutrition and my life

Diet or sleep?

Marni Sumbal

SLEEP
 
 
 
The other day I posted on my Trimarni facebook page about how much I value sleep. Appropriately, there was an excellent article from the Washington Post showing and explaining how sleep can affect disease, appetite and other health problems.
 
                                   
 
I highly encourage you to read the article if you are someone who struggles with getting a restful night of sleep, most days per week.

As for how much is enough?  I think that differs person to person but it also has to do with your lifestyle routine. We know that the body is constantly repairing when we sleep...and working. So for an age group athlete who not only trains for races/events but has a full-time job (parent or in an office), sleep is vital for consistent gains in life and to minimize risk for illness and injury. You do not have to prove you are a superhero by being able to function with only 4-5 hours a sleep.
Additionally, as you will read in the article, a restful night of sleep is the key. Good sleep means that for most nights, when you fall asleep, you are out for enough cycles to wake up feeling rested. I know for myself that I've learned that I can only afford one to two nights of sleeping 6.5-7 hours for anymore I struggle with activities of daily living. My energy fads as the week goes on, I have more afternoon cravings, I don't think as clear, I don't recover as quickly, I feel moody at times and my performance suffers with training. However, with only one to two nights of 7-hours of sleep, I know that a good night of sleep for 8-8.5 hours (depending on my training phase) most days of week will help keep my life in balance. So, the issue is not trying to make time for more sleep but rather, making sure sleep is the priority and making everything else fit in for a consistent life routine.
 
In other words....are you the athlete/fitness enthusiast who falls asleep at 9pm, wakes up at 11pm to get a snack because you are hungry, you go back to bed at midnight (falling asleep with the TV on or browsing through your iPhone/pad) and then wake up at 3am to go to the restroom because you had a bowl of cereal w/ milk at 11pm (or before bed) and then you jump out of bed at 4am when the alarm goes off so that you can do your 3-mile recovery run?

Sit down with a piece of paper and make sure you have your priorities in the right place:
Make time for sleep
Make time for a healthy diet

Don't expect to life a busy, go, go, go life and hope to find the time tomorrow because you will be "good" tomorrow.
DIET
So, then the question comes into the diet - does a healthy diet override quality sleep or is sleep more important than a healthy diet?
I am sure you can guess my answer.

It's all about balance.

There is a great saying that "you can not out-train a poor diet". In other words, if your diet is not balanced in a way to support the metabolic processes during activity, don't expect to eat whatever you want and however much you want and then just "exercise" your way to "good" health. Sadly, it doesn't work like that.

I find that when it comes to creating an individualized, balanced lifestyle, people are always quick to think about the person who is an anomaly. You know, the one who can eat whatever she/he wants but still has great race results or has the "perfect" body (if there is such a thing). Or the person who ate only x-foods (aka followed x-diet) for 3 months and lost 30 pounds and now feels amazing. When was the last time you just thought about yourself and didn't compare your life to others....wishing that you could be like others or questioning why others have it so easy or why they can do it and you can't?

I think about my own journey in the past few years and I am very proud of my own changes in regard to living a lifestyle that I feel is balanced and healthy. As a health professional, I am not forcing my lifestyle on others but rather helping to inspire and motivate you to think about what it is you can do to make for a balanced life. In the past 6 years, I have not been sick (cold or flu, food poisoning or virus - or anything else that would make me feel yuck for more than a few hours or as I like to think about it - does not make me miss out on life), I have never had a stress fracture or a broken bone and I feel like my diet is controlled - no matter where I am at I feel I can keep a healthy relationship with food and my body. Certainly, some of the things that make me feel healthy now were established overtime so when it comes to the diet, you can't expect to feel the positive rewards overnight.
 
This blog post is simply to show you that your life is your life. If you can give a little thought every day as to what works and doesn't work (depending on what you want to "feel" like and be doing now, in 10 years and in 50+ years) and how you can make small changes for tomorrow, I have a feeling you are going to feel so much more balance in your life and overall, a better way of enjoying your time on Earth.
 
To keep you motivated in the kitchen, here are two yummy creations that will make you feel great....and with a happy belly, I am sure you will sleep better in the evening.
 
Enjoy!

Colorful Seasonal salad
Orange slices
Carrots
Celery
Tomatoes
Leeks
Leafy green lettuce
Edamame
Corn
Quinoa (Red or white)
Cranberries
Pumpkin seeds
Sliced almonds
 
 
Lemon Tahini Dressing (or spread)  
(As featured in my lastest monthly Plate Not Pills Article on LAVA: Manganese)
3 cloves garlic
1/4 cup tahini (sesame paste)
1/2 cup lemon juice (1 large lemon)
1 tsp lemon zest
2 Tbsp water (add more for desired consistency needs for a dressing)

1. Combine ingredients in small blender (ex. Ninja cup blender) and store in glass jar or Tupperware container in refrigerator.