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NEW Healthy Bakery: Cravin Raven in Sellwood
Review by Lila Ojeda, MS, RD, LD, CSCS

Besides the fact that they're local, friendly, clean, and hip, their treats are healthy and delicious! I LOVE seeking out decadent food that just so happens to be healthy too.

Keep your eyes out for: Seasonal muffins with FRESH fruit (like ginger peach, and pineapple) - you just might find the owner, Cindy, cutting up whole pineapples right there. Also delicious: chocolate mini cupcakes stuffed with fresh food finds like raspberry and peanut butter. My favorite, Peanut butter Quinoa cookies topped with fresh made chocolate ganache!

The Cravin Raven Focus: whole wheat flour (sometimes flour free), agave sweetener, organic whenever possible, apple sauce, no butter, no white flour or white/refined sugar. Why? Why not if it taste great?! I love that Cindy is always trying new recipes. Last time I was in there she was tossing fresh granola in the oven. I can't wait to go back and try this.

Also served: fruit shakes, fresh espresso drinks, oatmeal with additions like flaxseed meal and fruit...YUM! Don't miss it. Directions: Over the Sellwood bridge, turn right on 13th, park 4-5 blocks down, just past another local favorite, a wine bar called Burgidala - another don't miss fun spot!

**Please tell them how you found them!** Thanks!

www.cravinraven.com

Did you know that LACK OF SLEEP may be getting in your way of 
WEIGHT LOSS?! by Lila Ojeda

Did you know that NOT getting enough sleep can contribute to weight gain and/or lack of successful weight loss? Recent medical research has discovered that sleep-deprived individuals have higher levels of a hormone called ghrelin and lower amounts of another hormone called leptin. So what does this mean? Ghrelin is an appetite-stimulating hormone (i.e., makes people feel hungry!).  More of it means more hunger even after you have eaten.  The hormone, leptin, does the opposite. While high levels tell the brain it feels full, low levels (as found in those not getting enough sleep) make the body crave more food. Thus, lack of sleep doesn’t just make you tired, cranky and feel “off”, but does something similar to your hormones as well.

Another study, the Nurses Health Study (of nearly 70,000 women), found women sleeping 5 or fewer hours per night were 32% more likely to experience major weight gain (33 lb+) and 15% more likely to become obese during the 16-year study period than the women who slept at least 7 hours per night. Yes, our bodies do need 7-9 hours of sleep/night - restful sleep! This is not easy to do without the necessary know-how tools, and also in a society that seems to pride ourselves on getting less and less sleep, and getting more and more done.

However, it’s not as easy as just “getting more sleep” because it’s not just the hormone imbalance that may be getting in your way of successful weight loss, or causing more and more weight gain?  Lack of sleep is contributing to your food choices too.  Ever notice how lack of sleep makes you crave more sweets, especially carbohydrates like cookies and muffins? This is because these will give you quick energy to keep you going – short term!  In about ½ hour or so you’ll either bonk or crave and eat more sweets to keep you going, creating a vicious cycle.  When you’re tired, you may also feel too overwhelmed to make conscious, healthy choices, and not have the energy necessary to pre-plan or even think about your next meal or snack, creating a LACK in Mindful Eating and awareness.  Lila recommends “Preventative Eating” for weight loss success. Read more about that topic here under 2008 newsletters: http://lo-solutions.com/newsletters

So, what are you to do if you’ve been trying and trying to get more sleep and it’s just not working? Give me a call because together we can BREAK this cycle by creating a personalized eating plan and sleeping routine that will work this time! Changes do not occur overnight (pun intended), but with the correct knowledge and support (and patience), they WILL happen. Call me to set up your initial consult! Mention this article for $25 off. **NOTE: Information on sleep and how it relates to weight loss and healthy eating (and YOUR personal RYHTHM) WILL be covered in the seminar series II in October (see flyer below).

For 10 Sleep Tips: http://www.sleepfoundation.org/article/sleep-topics/healthy-sleep-tips

      LO Solutions 10 Tips to Ward of Stress: Did you know that less stress may
help you reach your health goals more efficiently?!

I often talk about stress with my clients (even before food) because stress hormones can mess up your metabolism and decrease critical thinking skills –which are vital to feeling good and making wise and healthy food and life choices . Continual stress reactions in your life causes and excess of adrenal and stress hormones in your body, which can wear you down over time - contributing to a host of stress-related health problems such as high blood pressure,  blood sugar surges, depression, heart disease and cancer (to name a few).  Here are 10 simple LO Solutions tips to help you ward of stress and create a more balanced you:

1. Eat primarily fresh organic fruits, vegetables, and whole grains. Why organic? In short, less pesticides (which can create free radicals, which lead to such diseases mentioned above). Go to the web to search and find the top 12 fruits and vegetables that are most recommended to buy organic.
2.  Limit intake of "empty calorie" foods (those high in sugar and fat) as they leave less room for nutrient dense foods.  Non-nutrient dense food (i.e., junk food), can cause a spike in insulin and thus stress hormones, and create irrational thinking. Skipping meals can create the same issue. In short, you won’t feel good which produces a stress cycle.
3.  Exercise regularly - cardiovascular, resistance training and flexibility all count - I can put a routine together for you incorporating all three.
4. Get enough sleep (Yes, 8 hrs is still recommended). You DO need sleep and the time you go to bed matters too. I discuss sleep with all clients and help create effective sleep strategies.
5.  Practice a stress-reducing meditation or another stress reducing practice. Meditations can be short and effective, and I often help clients get started on this.  Breath, do yoga, take a bath, get a massage, do something just for you that calms your mind and body.
6.  Avoid overloading your senses—turn off all your incoming electronic information for one whole day: TV, radio, newspaper, email, phone, etc. The world will NOT fall apart. Turn off all devices at least 1 hour before bed to calm your nervous system. 
7.  Listen to relaxing music, or up-beat fun music. Dance around!
8.  Have fun: Laugh like you’re a kid again.  Look up a joke of the day and tell it.

9. Avoid alcohol, cigarettes and too much caffeine, which can all increase stress hormones.
10.  Supplement wisely. Don’t waste your money. Bring all your supplements in for a full consult and consolidation (of supplements) appointment. Don’t remember why you’re taking some or wonder if you should be taking them all? I can help you and give you some answers.

To Be Light: Light-heartedness encourages inspiration and happiness.  Take deep breaths and let your heart be your guide.  Have fun and generate laughter every day, not stress.

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