Category: Rest

Don't Sabotage Your Weight Loss Goals

3/22/2017

Weight loss makes it into most people’s New Year’s resolution lists at the beginning of each year or as we head toward bathing suit season. For those of you who are trying to lose weight, there are a few things you should watch out for that could get you off track.

Women who got less than five hours of sleep a night were one third more likely to gain 33 pounds over the next 16 years.

Make a healthy sleep environment.

Make sure you get 7-8 hours of sleep a night. The October edition of the American Journal of Epidemiology reports that women who don’t get enough sleep a night are at a higher risk to gain weight. In fact, women who got less than five hours of sleep a night were one third more likely to gain 33 pounds over the next 16 years. Try to get to bed a little earlier and create a quiet, dark sleep environment.

15 Ways to Recharge in Less Than 10 Minutes

3/1/2017

When you are constantly caring for others at work and at home, you can easily become burned out. Here are some ways you can grab a few minutes for yourself and recharge your batteries!

Read for 15 tips on refreshing yourself

Add 2-3 cups of sea salt or Epsom salt to your bath.
Get outside. It is grounding and energizing. If possible let your feet touch the dirt or grass for added benefits.
Do a breathing exercise: Start sitting cross-legged with your hand on your belly. Breathe in, then exhale completely. Inhale deeply once more, and release it in short bursts through your nostrils by contracting your abdominals quickly 8 to 10 times, as if someone were hitting you in the gut.
Take 5-10 minutes in mindfulness or meditation.
Sing, paint, dance or find another way to express yourself creatively.
Indulge in a guilty pleasure – read a trashy magazine or get a latte. These are fine in moderation!
Write down the things you are grateful for.
Take a walk.
Write in a journal.
Create a vision board or collage. Spend a little time dreaming about what you want out of life and create something to remind yourself of what you are working and heading toward.
Give a close friend a call or meet for coffee.
Make a playlist of your favorite songs.
Plan a date night.
Get a 10 minute power nap.
When you feel overwhelmed and need a 10 minute break, ask yourself, “What do I really feel like doing right now?”

If you need help finding ways to rejuvenate yourself, contact me for a Free Discovery Session to see if coaching can help you!

Free Discovery Session

Holiday Tip #9: Get Plenty of Rest

12/14/2016

The holidays can be a stressful time, but a large part of it may be self-inflicted. By changing how you set yourself up during the holidays, you can change your experience. The best gift you can give yourself is some much needed rest.

By changing how you set yourself up during the holidays, you can change your experience. The best gift you can give yourself is some much needed rest.

Go to bed early enough to feel rested

You know how much sleep you need in order to feel rested. If you are under times of stress, you may need a little more sleep. In general, you need at least 7 hours of good sleep a night to feel regenerated. So go to bed early enough tonight to get as much sleep as you need!
Come back daily to get more tips on how to survive the holidays!

Stress Can Make You Gain Weight

9/26/2016

Do you reach for that bag of potato chips or a handful of Oreos when you get stressed? Eating these kinds of foods may be worse for you than when you eat them when you are not stressed! Stress can even upset the way your body handles both healthy and unhealthy foods.

The Research on Stress and Diet

A new study from Ohio State University has revealed that stress affects the way your body processes food. A stressful day can actually lower your metabolism and increase your insulin.

Reduce stress to lose weight

Strength When You Feel Tired

9/25/2016

If you are like me, sometimes it seems that sometimes you just don't have the strength to keep going. When you feel that way, its a good time to just take a breath. Take a minute out to do something restorative, like reading something inspirational that will give you the courage and strength to keep going. This Bible verse is one that has given me much inspiration through the years.

sometimes it seems that sometimes you just don't have the strength to keep going. When you feel that way, its a good time to just take a breath. Take a minute out to do something restorative, like reading something inspirational that will give you the courage and strength to keep going.

God can give you strength

Eat Your Reds!

1/4/2015

Red fruits and vegetables contain phytonutrients such as ellagic acid, anthocyanins, lycopene and more. These phytonutrients may help regulate blood pressure levels, lower bad cholesterol, and reduce tumor growth. Anthocyanins are powerful antioxidants that help prevent cell damage, help keep your heart healthy, and reduce the pain from arthritis and gout. Lycopene may help reduce the risk of some kinds of cancer, such as prostate cancer, breast, colorectal, endometrial, lung and pancreatic. The best way to get your daily dose of lycopene is in cooked tomatoes with a small amount of fat, such as a marinara sauce with a little olive oil in it.

Raspberries have the most antioxidants of all fruits.

Sleepless in Seattle—or anywhere else?

9/22/2014

Do you ever go to bed and then just lie there and watch the minutes tick by? One of the reasons you may be having trouble sleeping is that your bedroom might not be a healthy sleeping environment. In fact, The Journal of the American Medical Association indicates that behavioral changes may treat insomnia better than drugs. Try making your bedroom a sleep only zone.

Reduce insomnia by giving your bedroom healthy sleep makeover!

Make bedroom a sleep zone.