I’ve got a question for you.
Do you know how much sleep you actually get at night?
A while ago, a few of my friends started using activity trackers to monitor their sleep, and the results were pretty shocking (even to them!).
I remember one person had a vague idea she was tossing and turning all night, but she was stunned to learn she woke up 17 times every night, on average! Another friend quickly topped that, with 24 times. After a while, it almost became a competition or joke between them, but it’s really not that funny.
Your sleep has a deep impact on every aspect of your life: it helps keep your body strong and healthy, your mind focused, and your mindset positive!
You can get a head start on learning the truth about your sleep patterns now. When it comes to getting healthier, happier, and stronger… the more info you have, the better off you are. All that data gives you something to work from!
I have a story for you today about my overworked wifi router. (Spoiler: this story really isn’t about my router. :) )
A couple of weeks ago my router was giving me major problems – among other things, some of my devices kept dropping their wifi connections.
It was as if they WANTED to connect, but they just couldn’t.
I’d see the wifi icon pop on and I’d start working, but then my laptop would suddenly starting buffering and it would fall back off – honestly it was driving me a little crazy.
(Don’t you just hate watching that buffering icon rotate around and around?!)
Anyway, on the one device that magically did connect, I searched online for a way to fix the problem. Nothing I did seemed to make a difference.
I got so fed up that I shut everything down. EVERYTHING. Even my router.
Then I worked out (best stress reliever ever!) and a little later, I turned everything back on.
I read a study the other day that I just had to share with you, because it personally made me even morecommitted to eating a diet based on real, whole foods.
It’s all about how ultra-processed foods make us want to eat more.
Here are the basics of what they found: people who eat a diet of “ultra-processed” food take in more calories and gain more weight than people who eat less-processed food – even when they are given meals containing the same calories and macronutrients (fat, protein, and carbs).
The study was conducted by the National Institutes for Health and published in the journal Cell Metabolism.
Scientists had 10 men and 10 women check into a clinic for a month, and fed them a controlled diet. For two weeks they were given meals consisting of ultra-processed foods, and then for another two weeks they ate a diet of minimally processed foods. They could eat as much of their meals as they wanted.
As an example,...
When was the last time you sat down and really thought about how you’re feeling when it comes to your health and wellness – the actions you’re taking, where you’re headed and what your big (and small!) goals are?
I’ve got a tip for you today that I personally find to be helpful, especially when it comes to healthy eating!
It’s an idea I borrowed from the field of education: it’s called reflective journaling, and while it’s meant to help students track what they’re learning (and how they feel about it!), it can be an awesome tool to track your fitness and wellness.
Basically, it’s like a food/workout log – except you record your ideas, thoughts, feelings, wins, and challenges as you create healthy new habits and try new things.
Journaling can be especially helpful when it comes to sticking with new habits, because writing things down can give you some clues as to why some habits “stick”...
I’ve got a recipe for you today that’s perfect for days you want a little boost of energy to tackle a project or a workout – or you just want a healthy snack that tastes like an indulgent treat!
This one doesn’t disappoint!
It features coffee… chocolate… and PEANUT BUTTER! (Plus it also contains plenty of fiber, healthy fats, potassium, and antioxidants.)
It’s a smoothie that’s actually good for you. Note: because it contains caffeine, you’ll want to have this earlier in the day vs. later.
If you are ever tempted by the blended concoctions at coffeehouses (which are loaded with empty calories that make your blood sugar spike and then crash) this is a must-try.
I’ve experimented with making this two different ways – one is faster – and have had taste-testers try them both, and we’re mixed when it comes to the winner.
So, I leave it to you whether you pre-soak the chia seeds. I like...
It’s a bit a difficult question to answer because it really is different for every woman.
Menopause is a time of a woman’s life when the ovaries no longer produce eggs and the production of ovarian hormones begins to drop off. This causes many different symptoms that ultimately result in the cessation of periods.
When a woman has had no periods for twelve consecutive months, it is said that menopause is over.
There are actually three phases of menopause during a natural menopause. These include the following:
Anyone who has ever spent a lot of time sitting at a desk – or hunched over their phone or iPad – knows the aches and pains of sitting for too long.
Here’s the thing, though. The dangers of sitting all day extend far beyond just shuffling around for the first few minutes after you stand up.
Justa few days agoI emailed you letting you know that sitting is likely NOT the new smoking! But that doesn’t mean it can’t take its toll on your body.
If you don’t take a few precautions, it can have a long-term effect on your posture that even has its own scary-sounding name: kyphosis.
Kyphosis when you develop posture that leads to a forward head, rounded shoulders, back pain, muscle stiffness, and pain in your neck. It can even affect muscles around your hips and glutes.
I’ve got some strategies that can help you avoid all of that – because preventing kyphosis is so much easier than fixing it.
Have you ever tried matcha green tea? Whether you are new to it or a long-time fan, I have a recipe for you today that I can’t WAIT for you to try.
It’s packed with superfoods but tastes like a treat (really!). I came up with this recipe after dropping too much $$$ on Starbucks’ version, which isn’t as tasty or nearly as nutritious.
It’s perfect as a mid-afternoon pick-me-up and you also can drink it before your workout if you need a little oomph to get moving.
Here’s why: you’ll get a definite energy boost from the matcha, which some studies show also can increase mental focus AND the rate your body burns fat. Turmeric is known for its anti-inflammatory properties, and cinnamon has been proven to help balance blood sugar. Win-win-win!
Not only that, but this tastes amazing. Note: Starbucks version uses vanilla syrup, but I switched that out for protein powder. If you have some vanilla stevia drops, those...
The other night I just did NOT want to take any time to clean the kitchen, but it’s one of “my” chores (we all have our own chores)and I have this personal rule that before I go to bed, the kitchen has to be squared away.
Now, when I say I did NOT want to do it, I mean I really, really, really did NOT want to step even one foot into the kitchen.
I was tired and was counting down the minutes until I could get into bed. I’m sure you’ve been there.
But I knew the kitchen wasn’t going to magically clean itself. And I also knew something else, from past experience – and it’s actually why I’m writing you this message today.
I knew that if I didn’t keep my commitment to myself, it’d be easier to break that commitment again– and again, and again.
I also knew that it would have a ripple effect, making it easier to break other commitments to myself, too.
So I grumbled a...
I’ve got some good news for you today – plus some even better news! This is especially important if you work behind a desk most of the time.
First, do you remember a few years ago, when all the headlines blared that “Sitting is the New Smoking”?
Basically, researchers looked into the health risks of sitting for hours at a time, and the conclusion was that if you sit a lot, your risk of dying was the same as that of a smoker – even if you exercise!
The good news is that while those headlines might have started with a grain of truth, they weren’t 100% accurate.
New studies have shown that while sitting isn’t great for you, it’s definitely not as bad as smoking, according to researchers from Canada, Australia and the U.S. who published a study in the American Journal of Public Health.
Sitting more than 8 hours a day DOES increase your risk of premature death and developing some chronic diseases by...