Healthy Living While Sleep Deprived and Gluten Intolerant

Another excellent post from Mirna Espari.  I know you will enjoy it!

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I would like to update you on what has been going on with my journey to getting back to a healthier me.

Something is Wrong

A week after my last post I ended up getting really sick. I was nauseous and very tired, my stomach was in shambles and not really able to eat anything at all. This went on for a few days ( I even thought I may be pregnant!! EEK ) However that was not the case lol :)) I started looking at what I was eating, it seemed that anything containing gluten was making me feel this way. I did my research and spoke with a friend who is also gluten intolerant and said she experienced the same symptoms.

Growing Pains

I have also been sleep deprived due to our beautiful and wonderful 14 month old who seems to enjoy being awake rather than sleeping. For the last 4 nights I have averaged about 4 hours of sleep a night. Talk about being grumpy :/. I do thank him for helping me the last two nights for staying up with her so I could get to bed earlier. My husband (Sattar) and I are working on changing up her bedtime routine to help her get to bed earlier. This is still a work in progress! As a fitness professional I advocate healthy eating, exercise and SLEEP! I really need to change the way I prioritize those 3 because after being sleep deprived for 4 days I realize that lack of sleep interferes with healthy eating and exercise.

Making Changes

I did change up my eating habits to start a gluten free diet after the holidays and I feel way better however due to being sleep deprived I’m craving SWEETS LIKE CRAZY!!! The lack of sleep is interfering with my blood sugar :(( I have allowed myself a piece of dark chocolate to help get me through the day, it seems to be helping. Below is what I am eating at the moment. I also change it up often so I do not develop an allergy to any of the foods that I enjoy.

This is what my eating looks like at the moment –

Supplements*

Multivitamin- Lifetime Multivitamin
Fish oil- I take 3 in the am 2 in the PM
Protein Powder – I have used Lifetime Product or Syntha 6. I am going to switch to Jamie Eason’s Lean Body for her to try that one out.

Meals

Breakfast- Protein shake – water or almond milk, 1 scoop of protein, a handful of blueberries, spinach. I alternate with a 3 egg omelet with spinach, mushrooms, bell peppers and onions.

Snack- almonds or almond butter and half an apple

Lunch – 3 Jamie Eason’s Turkey muffins ( these are yummy and easy to make) half of an avocado or chicken Kabobs with mediterranean salad from Red Oak Grill in Katy or a grilled chicken salad. Grilled Chicken salad- Spinach, small red tomatoes, cucumber, mushrooms, and chicken with a vinaigrette or lemon juice and handful of sliced almonds.

Pre Workout – water with Generation UCAN or water with THORNE Amino Acids in my water- I just started with the amino acids to help with recovery since I’m not getting good sleep.

Post workout – 1 scoop of protein with ½ cup of oatmeal.

Snack- 1 Turkey muffin and the other half of my apple

Dinner- Chicken, veggies, Sweet Potato.

Other Adjustments

Water is my late night snack 😉 I’m also playing around with my carbs at the moment. I have taken bread and rice out at the moment and seems to be going good. I still eat fruits, oatmeal and sweet potatoes and looking to add in regular potatoes but this seems to be helping regulate my blood sugar due to the lack of sleep.

Workout Routine

I have also made sure my workouts are staying consistent. I have also taken the intensity down for the week just because my recovery at the moment is going to be slower. Below is my workout schedule.

Sunday – Legs- Heavy
Monday – Core/ Chest and Trips
Tuesday – 40 min run along with intervals with my run club/ Back and Biceps – more repetitions
Wednesday- Off
Thursday – Shoulders, core and Triceps
Friday – Legs
Saturday – Run -40 min with intervals

I will get to back to heavier strength training next week.

We all have barriers that make keeping a healthy lifestyle hard but its all around planning and staying consistent that will make it easy to get back on track once things are back to a more neutral state. If not then its even harder to try and get back into a routine.

What do you think?

So this is my current routine, now I want to hear about yours.  If you have questions about mine though, what would you like to know.  Comment below.