Sleep: the ultimate school supply. Start the school year off right by getting your kids back on a healthy sleep schedule! Go to bed at the same time each night and get a consistent amount of sleep.
Getting an adequate amount of sleep every night is important for both children and adults. In order to perform at our optimal best in school or at work, we need to get an adequate amount of sleep.
Sleep deprivation affects the body and mind in various ways. When we don’t get enough sleep, our behavior may change. Moodiness or irritability sets in. We will also find that we cannot focus very well or recall information as readily.
One’s alertness or ability to react quickly is drastically reduced when you’ve been deprived of sleep. A classic example of this is a person driving a car who has gotten no sleep or very little sleep. That driver may find themselves slipping in and out of consciousness without even realizing it and without the ability to control it. It’s called micro-sleeps — the brain just shuts down for 1 – 15 seconds (very similar to blackouts). In addition, the driver finds that their ability to respond quickly to normal driving maneuvers is also impaired greatly.
The healing process is also hindered if we don’t get enough sleep. If you are feeling sick or recovering from an injury, getting lots of sleep is vital to your speedy recovery. In addition, children need an adequate amount of sleep in order to facilitate the growth process.
Studies have also shown that weight gain is a side effect of sleep deprivation. Snacking and caving in to cravings may be the culprit. The less sleep we get, the more likely it will be that we will consume more food.
So, getting enough sleep is the key to high performance and being your optimal best. If you want to get fit or improve your health, getting an adequate amount of sleep should be at the top of your list of things to do.
Prime time, not snack time. Avoid munching in front of the television this week. It’s harder to keep track of how much you’re eating!
So, stop the grazing! Keep a journal nearby and jot down what you eat throughout the day. It will help you avoid overeating and eating the wrong foods.
Follow the rainbow. Fruits and vegetables of different hues offer a wide range of nutrients. This week make a dish with green spinach, orange carrots, black beans or red berries for a healthy, colorful meal.
Fitness is a team sport. Ask a friend with similar fitness goals to exercise with you this week! Walks, hikes and sports like basketball and tennis are more fun with two.
Grab somebody and have them exercise with you. Have fun while you get fit and continue to improve your health and wellness!
Remind me Monday. You’re more likely to attain your health goals with constant reinforcement. So make a list of desired behavior changes every Monday and keep your goals in sight by leaving positive notes on your bathroom mirror or dashboard!
Snack healthy, shop lightly. Make a list before you take your weekly shopping trip. Snack on fresh fruit, unsalted nuts, or low-fat string cheese beforehand to avoid buying more on an empty stomach.
When you go food shopping, always look at labels before purchasing so you won’t get more calories, sugars and fat than you bargained for. A granola bar is a good example of a snack that people think is healthy. Although granola bars can be a good source of certain vitamins and nutrients, many also contain a great deal of fat, including a particularly harmful type of fat called trans fat. There may be a lot of sugar in granola cereals and bars, too. So, check the Nutrition Facts label on the package to be sure you’re selecting a healthy snack.
The most fail-proof way to select healthy snacks and nutritious food is to select raw fruits, vegetables and nuts. Eat more blue (berries), purple (plums, or eggplant) and green (broccoli) foods. Replace that vending machine junk food with snacks packed with more nutrients and antioxidants.
Here’s a list of a few healthy snacks to keep on hand to keep your energy level even and your mind alert:
bananas
raw almonds
raw mixed nuts
celery with peanut butter or cottage cheese
grapes
apples
oranges
whole-grain crackers with cottage cheese
cherry tomatoes
blueberries
When you’re trying to get fit and well, snacking is a great way to manage hunger, maintain even energy levels, and prevent bingeing. However, pre-planning is the key if you want to make the best choices and create smarter snacking habits.
Do you have any nutritious snacks you enjoy that you would like to add to the list?
Think beyond the fryer. When eating out this week choose steamed, broiled or grilled dishes instead of greasy fried foods. It’s a simple switch that will drastically cut your saturated fat intake!
Clean between the lines. Floss every day to remove plaque and food between your teeth that your toothbrush missed. Rinse your mouth with water afterwards.
In addition, purchase a tongue scraper. Use it every day to remove the matter that builds up on the tongue, which can be a breeding ground for bacteria and a cause of halitosis.
Pencil in some push-ups. Get to know your schedule. Look at the week ahead and find several 30-minute blocks you can use for exercise. Write them on your calendar and look back next Monday to see how you did!
Keep track of your workouts and keep track of your results. Share exercises you do to get fit and well — post them in the comments below.
Sugar on ice is not nice. Beverages today are loaded with calories and sugar. Start this week by reading nutrition labels and choosing low-fat milk or water, instead of soda or energy drinks.
When it comes to our health, we should be concerned with everything we put in our mouths. What we consume today will determine our health tomorrow.
So, we ask ourselves if drinking soda is okay? According to many studies and authorities on the subject, the answer is “No”! Sodas and a lot of fruit juices are full of sugar which can present a health hazard. A 12-ounce can of soda contains over 8 teaspoons of sugar. In addition to causing cavities, sugar can impair the immune system, lead to the onset of degenerative diseases, and cause the body to store more fat.
So, instead of reaching for a soda or a fruit juice laden with sugar, grab a bottle of water and drink to a healthier life!
If you feel that you are addicted to sodas or like your coffee with lots of sugar, please share your story? Let’s work together to find ways to wean ourselves off the sugar as we strive to get fit and well.
Post a comment today and get on the road to living a happier, healthier life!
Fitness is a team sport. Ask a friend with similar fitness goals to exercise with you this week! Walks, hikes and sports like basketball and tennis are more fun with two.
Snack healthy, shop lightly. Make a list before you take your weekly shopping trip. Snack on fresh fruit, unsalted nuts, or low-fat string cheese beforehand to avoid buying more on an empty stomach.
Think beyond the fryer. When eating out this week choose steamed, broiled or grilled dishes instead of greasy fried foods. It’s a simple switch that will drastically cut your saturated fat intake!
Pencil in some push-ups. Get to know your schedule. Look at the week ahead and find several 30-minute blocks you can use for exercise. Write them on your calendar and look back next Monday to see how you did! 