Reducing Waistline Woes

As we age it gets harder and harder to keep fat off our waistline. Here are two tips to help you with that and neither involves crunches, sit-ups or a treadmill!


Chronic sleep deprivation upsets the levels of three important regulatory hormones—cortisol, leptin and grehlin.

Cortisol is an essential hormone for life. One of its primary functions is to regulate glucose levels in the bloodstream by breaking down fats, carbohydrates and proteins. During periods of high stress like chronic sleep deprivation; cortisol levels remain elevated and your body shifts from mobilizing fat for energy to storing it around your waist.

Leptin and Grelin control your appetite. Leptin suppresses appetite while grehlin stimulates it. With sleep deprivation as we decrease our sleep time, leptin levels drop and grehlin levels increase. This results in increased appetite especially for high carbohydrate foods.


Snacks are part of our day. However, stay away from refined and overly processed foods like potato chips, pretzels, crackers and yogurts with high sugar content. These aren’t snack foods their fat foods.  Build your snacks around proteins and fats and healthy carbs like:

  • ¼ cup salted cashews, 1 oz. cheddar cheese and a tablespoon of raisins
  • 1 cup of FAGE unsweetened Greek yogurt with one teaspoon of Turbinado Cane Sugar and 1 oz. of cheddar cheese
  • 2 tablespoons of peanut butter spread on an apple (red Delicious are my personal favorite)
  • String Cheese, a slice of ham and one tablespoon of raisins
  • Peanut Butter Toast with Ezekiel Cinnamon Raisin Sprouted Whole Grain Bread
  • Remember that nut mix I gave you in my last post, it’s also great as a snack. One cup of that with avocados, a tablespoon of craisins, tomatoes and baby carrots is a quick an easy snack that will fill you up as well.


There you go two tips to help you with your waistline with no exercise involved. That‘s it for now, I’ll post again soon. Let me know what you think of these!


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