How Sleep Can Revitalize Your Body and Mind

Sheila Olson of fitsheila.com has done it again with another informative article!  Check it out here.

sleep

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When we lose out on restful sleep, our bodies tend to age before their time. If you’re tired or feeling run down and a bit haggard, it might be due to lack of proper rest. After all, nothing replenishes us the way a good night’s slumber does.

 

Why Sleep Keeps Us Youthful

How do you feel after a night of no sleep? Is your thinking slowed and your energy nonexistent, and do you notice new lines beneath your eyes? If so, you’re not alone, as poor sleep can make us feel and look older than we are. Our cortisol levels shoot up, our brains can’t properly restore themselves, and we look as haggard as we feel. Your mind and body both need this time to reset themselves and flush out toxins, which helps us stay healthy and energetic. Unfortunately, trying to force ourselves to slumber through sheer will alone seldom works. Instead, we need to be proactive about our patterns to change our sleep habits.

 

Transform Your Bedroom

If your room is uncomfortable, stressful, or too stimulating, you may not be sleeping as well as you could. If you have a television where you can watch from bed, a lumpy mattress, or curtains that let in every stream of light, then it’s definitely time for a change. Have good bedding, including both linens and your mattress, and add blackout curtains to extend your rests. Every change adds up, so transform your bedroom into a paradise today.

 

Best Sleep Position

Sleeping on your back is the best way to avoid the development of premature wrinkles, but there are options for side sleepers to overcome this problem. Adding a body pillow to take some of your weight, or using a silk pillowcase, can greatly cut down the strain your skin experiences at night. Supplements, meanwhile, can provide vitamins and collagen that our skin needs to stay youthful, which allows us to continue side sleeping without fear. Even a good moisturizer can go a long way to helping your skin fill in lines created from the pull of a pillow.

 

Banishing Tech

Many of us use smartphones into the late hours, but that can deprive us of restful sleep. The light from our phones and tablets signals to our brains that it is daytime, and thereby prevents us from beginning the sleep process. It can be hard to put your phone down at a certain time each night, as tech addiction is very real in today’s society, but we must learn how. Start by removing notifications from your phone, taking off tempting apps and cutting back in increments. All in all, do what you can to eliminate your tech usage before bed.

 

Eat for Good Rest

What we eat can impact the quality of our rest. When we eat poorly or consume foods that cause indigestion, our sleep is interrupted, and we may wake throughout the night. Even drinking coffee in the afternoon can negatively influence how well we slumber. To give yourself the boost you need, reach for healthy carbs over empty ones, and don’t overeat before bed. Cherries, milk, and poultry are also good options to ease you into a refreshingly restful night.

 

Keep a Routine

When you go to bed at different hours, and when you wake up irregularly too, you’re setting your body up for failure. It has no ability to learn when it should get sleepy or when it will awaken. That’s why setting a nighttime routine and sticking to it even when you don’t work the next day is beneficial. By teaching your body to rest at a specific hour, you give yourself a higher possibility of falling asleep when you lie down.

 

To keep your complexion flawless and to have more energy during the day, get the sleep your body craves. It may take some training, and you may need to rearrange your bedroom, but you can get more rest. Each and every one of us deserves a good night of slumber.

 

Lose Weight Through Wellness

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Here’s another informative article by Sheila Olson
just in time for the new year!  fitsheila.com

Drastic diets and torturous exercise classes don’t work for long-term weight loss, and these days, we know why. In part, this is because depriving ourselves of things we love is not healthy or sustainable. Instead, we should all try to approach weight loss through wellness-focusedactions and self-care. Here’s how to do that.

Exercise

The best kind of exercise is the one you actually do. This means that finding an exercise routine that’s both fun and convenient is crucial for long-term weight loss.

A home gym can be a great way to do this -check out this guide by HomeAdvisor to figure out the best exercise equipment for you and where to place it. If exercise is enjoyable and accessible, you have no excuse to avoid it. If you do still find yourself skipping workouts, try asking yourself these questions to find out why.

Sleep

Sleep is what allows your mind and body to relax, refresh, and prepare for a new day. What few people know is that a lack of good sleep can also lead to weight gain by messing with your hormones and stress levels.

Set up a nightly “good sleep” routine. It should be soothing and relaxing, making your body and mind feel ready for rest. You should also avoid digital screens in the hours leading up to your bedtime, as these may be negatively impacting your sleep.

Food

Weight loss happens in the kitchen, not the gym. Ourbodies aren’t that effective at burning off calories we consume, so it’s unrealistic to expect exercise to do all the work when our diet remains unchanged.

However, we also need to remember that food is wonderful and useful. It is not the enemy. We have learned to classify certain foods as “good” or “bad,” but this creates an unhealthy relationship with nutrition. This article by Well and Good has some great tips for getting rid of this mindset and finding balance in our diets.

Many of us tend to forget the importance of health, both physical and mental, when trying to lose weight. By focusing onhealthy habits rather than the numbers on a scale, we shift our attention to our internal well-being rather than external appearance. In the proces, weight loss becomes a consequence of a healthy lifestyle rather than the driving reason for having one.

Overcoming The Daily Grind: How Women Can Focus On Their Health

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Attention ladies…how can you focus on yourself in the midst of a hectic lifestyle? Read on to see what Sheila Olson of fitsheila.com has to say!

– By Sheila Olson

For many women, finding the time to focus on their overall well-being can be a challenge. Busy work schedules, spending time with family, and personal projects can sometimes prevent us from taking the time we need to take care of our bodies and minds, leaving us feeling exhausted and without the defenses we need to stay healthy. While having a routine can be a great thing, it can also become monotonous, leaving you with the feeling of being stuck in that “daily grind” everyone talks about.

Fortunately, there are several things you can do to boost your health and overall well-being without sacrificing the time you need to spend on other things. Making small changes to your lifestyle and routine will help you boost your energy, immune system and self-esteem, all while ensuring that you stay efficient and productive.

Keep reading for some great tips on how to get started.

Ask for help

No matter how productive you are, there’s just no way you can do everything by yourself, so don’t even try! Ask for help now and then, especially when it comes to managing your time. Not only will this help you get everything done, it will reduce stress at the same time. Think about the small things that will have a big impact, such as delegating chores to the kids or hiring a dogwalker to take care of your pup while you focus on other things.


Get in a daily workout

It may seem easier said than done, but it’s actually not that hard to fit in a workout if you know where to look. Many people think that their exercise routine needs to be done in a gym, for at least an hour at a time, with fancy equipment and gear, but the truth is, you can break up your workout into two fifteen-minute increments and get some nice results. You can also try yoga or simply use the tools you have around you including stairs instead of heading to the gym.

Eat well-balanced meals

Eating healthy isn’t always easy when you have a packed schedule; many women find themselves settling for fast food or even finishing what’s left on their child’s plate rather than making something good for themselves. If time is an issue, consider preparing some healthy meals ahead of time such as on a Sunday night and freezing them for the week. It will also help to keep quick, easy foods like pre-mixed salad, fruit, granola and oatmeal at the ready so you can make a healthy meal even when you don’t have much time.

Fuel up at work

When you spend long hours at the office, it can be hard to focus on your needs. Schedule breaks in which you can meditate, read a good book, go for a walk around the block, or eat a healthy snack. This will not only help you stay physically healthy, but mentally as well.

Getting over the daily grind and focusing on yourself is a must in today’s busy world. No matter what kind of job you have, or what responsibilities await you at home, it’s important to remember that your health matters. Find small ways to reduce stress as much as possible, and don’t forget to ask for help! Learn to say no if it takes away from some much-needed self-care; you’ll thank yourself later.

Banish Obesity for Good with These Simple Wellness Tips

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Check out this informative article by Dana Brown of Health Conditions which is chock-full of effective and easy wellness tips.

– By Dana Brown

Obesity is a lifestyle disease that plagues over 1 in 3 Americans. This causes preventable illnesses and health problems, such as type 2 diabetes, gallstones, high blood pressure, and joint weakness. Many people suffering from obesity have tried to lose weight through fad diets and trendy fitness routines only to fall back on old habits. Instead, maintain health for the long term by making wellness-focused changes to your lifestyle.

Find the Best Workout Routine for You

Starting a workout routine can be very hard if you’re struggling with obesity. Verywell Fit emphasizes the importance of finding a workout catered to you instead of joining random fitness programs because you don’t know what else to do. Find a workout that you can enjoy and stick to. Some of the best workouts for obese adults include walking, group exercise classes, and strength training. If any exercise causes pain, try something else. For example, aqua jogging is a good alternative to walking if you have pain in your joints.

Develop a Balanced Diet Plan

Avoiding empty calories is more important than cutting your calorie intake when it comes to losing weight. This means staying away from sugary foods and those containing unhealthy fats. Instead, aim to get a balance of nutrients from each meal you eat. The majority of your calories should come from fresh fruits, veggies, whole grains, legumes, and lean protein. These foods will provide your organs with the nutrients they need to help you fight disease and daily fatigue.

Make Time to Get Restorative Rest

Not getting enough sleep can be a barrier standing between you and your weight loss goals. Studies show that sleeping habits can disrupt the efficacy of weight-reduction programs. When we lack sleep, our bodies are stimulated to increase our appetite unnaturally. Sleep disruption also affects the body’s ability to control blood sugar and cortisol levels. Try to get more than 7 hours of sleep per night to increase your likelihood of successful weight loss.

Take Care of Your Mental Health

Making improvements to your overall wellness includes addressing any mental health issues that you may have. Many studies have found a link between obesity and mental health disorders, including anxiety and depression. According to experts, people tend to use food to self-medicate their emotions. Mental health issues also lead to a decrease in physical activity, which is a common cause of onset obesity. So, it’s important to cut out stress from your life and get help if you’re suffering from a mental disorder.

Ditch the Scale

What if you didn’t have to step on a scale to check your progress? According to Livestrong, avoiding the scale can be a healthier way to measure weight-loss. Scales give us an inaccurate representation of our fitness. They don’t tell us where we’re carrying excess weight or how healthy our bodies actually are. Plus, the numbers on the scale can be disheartening when they’re higher than we expect. Instead, track your progress in other ways.

First, it’s easy to tell you’re losing weight when clothes start fitting better or become baggier. You should take note of compliments made by friends and family, since changes to your body will be more obvious to other people than to you. You’ll also notice significant changes in your energy levels and how your body feels. For example, you’ll feel stronger, be able to walk farther, and feel less pain. You may also notice reduced stress and better quality sleep. These are all signs that you’re progressing on your weight loss journey.

Dealing with obesity through wellness-centered actions will help you get to the root of the problem. By changing up your lifestyle for one that’s healthier and focused on caring for your mind, you can finally keep those pounds off for good. Eventually, these actions will become healthy habits that will keep you feeling good for years to come.

Pack Your Meals! Tips On How To Succeed

containers-stacked-for-storageAnyone who knows me well is aware of the fact that I am consistent about packing clean meals and toting them around with me throughout the day. It can be cumbersome to pack food, especially when I know I will be out of the house for most of the day, but by doing so I have peace of mind knowing that I will be able to stay on track with my meal plan no matter what. Competitors and fitness professionals practice this habit and can attest to the power of clean eating in maintaining a sculpted, muscular physique.


However, I realize that many of you who do not compete or have an involvement in fitness may be wondering if there is any point to packing meals if you are an average person. There are a multitude of benefits to be gained from packing meals for the day:

• Portion Control – If you measure and weigh your portions before placing them into containers, you will have full control over your intake.

• Cooking Method – Steaming, baking, boiling, grilling and poaching are easy cooking methods which also enable you to prepare food without adding unnecessary fat.

• Save Money – By purchasing food at the grocery store and preparing it yourself, you will save a significant amount of money.

• Maintain A Low Sodium Diet – Restaurants often add significant amounts of sodium to enhance the flavor of their dishes. If you are trying to keep your sodium intake low, you are better off preparing your own food.

• Accommodate Medical Dietary Restrictions And Food Allergies – Restaurant meals may add ingredients which are forbidden from your meal plan due to medical conditions or food allergies. Instead of taking a risk, you are better off preparing your meals and packing them with you.

When I worked the Arnold Sports Festival Expo in Columbus, Ohio earlier this month, I made sure to drink plenty of water, filling up my one liter container 3 to 4 times each day. I also brought my Hot Logic Mini with me (https://youtu.be/GQltYTRLTC4) and had meals from Icon Meals (https://iconmeals.com/) with me, and I made sure to consume a meal every 3 hours to keep my energy levels up. If you are committed to living a healthy lifestyle, you will find ways to stay in line!

I always recommend tempered glass storage containers over plastic, since heating up ingredients in most plastic containers carries a risk of deranging the plastic and releasing harmful chemicals into the food. I make an exception with BPA-free containers, and recommend the types which have locking lids to prevent leakage of food.
6-Pack-Bag_Details-small
The BEST meal packing system out there is made by Six Pack Bags:
https://www.sixpackbags.com/bags.html

By adopting the habit of packing your meals, you will be on the road to better health!

You Truly ARE What You Eat (Updated Post)

you-are-what-you-eatIt’s no secret that fast foods are unhealthy and artery-clogging, but there are impostors which sit on grocery shelves and have people believe they are healthy due to phrases like “Low Fat”, “Good for you”, “Fit ____”, and the list goes on. I encourage my patients to read EVERY label on food containers while perusing the grocery store shelves and aisles and to become aware of preservatives, sugar, hydrogenated oils, artificial flavors and artificial colorings.

A good general rule to follow is if there are more than five ingredients on a food label, or if there are a bunch of big terms which seem alien and strange to you, chances are that the item has questionable nutritional value and should be avoided. Over the last few years I have developed such an aversion to packaged foods that as soon as I see a food item in a bag, box or can, I tend to avoid it.

An interesting thing begins happening to people when they completely eliminate sugars and processed foods from their diets. They experience increased energy, clearer skin, fewer aches and pains, and lower body fat. If someone has been eating clean for a while and decides to have a sinful treat like pizza, a fast food burger, chips, cake or cookies, he or she will notice a detrimental effect on energy, aches and pains may return, and stubborn pockets of body fat will become more noticeable. I have seen this in myself and cannot stand it. What always occurs with me after I have had a couple of glasses of wine, a piece of cake, or greasy foods is that my digestion is completely thrown off whack and I feel sluggish and achy. In other words, these heavier foods make me feel heavy and tired, while clean, light, fresh foods make me feel energized.

I know some of you are thinking, “Wow, that would be so hard to stay away from processed food all the time!”, but in actuality, it isn’t difficult at all. The first thing you need to do is to clear out your pantry and refrigerator of any processed foods, thus wiping the slate clean. What do you replace those items with? You replace them with wholesome foods, fill up your crisper with fresh, organic vegetables and fruits, and favor single ingredients over packages which have ingredient lists which look like essays. Some of you might complain that you are so busy that it would be a waste to buy fresh fruits and vegetables because they would just rot. For you folks, I recommend purchasing frozen (NOT canned) produce which you can easily thaw out and cook whenever you need to.

And if you think it’s tough to cook clean meals, it really isn’t. A chicken breast can easily be marinated in simple marinades while you are at work (a favorite of mine has Bragg’s Amino Acids, apple cider vinegar, and sesame oil…yummy!), then placed in your broiler to cook. Add some steamed vegetables, and maybe a small serving of quinoa, and you have a healthy, nutritious meal which is a snap to make!

I understand that it can be challenging to find the time to eat whole foods each day, but I am telling you that it is well worth it if you intend to take control of poor eating habits and possibly even reverse disease processes in your body. Give it a try…you will probably love it.