Sleep Tight...With These Tips

Sleep… How many of us get a good 7-9 hours of sleep a night?? Not many right? I know I often fall far short of the 8-9 hours my body likes. Each one of our bodies have a specific range needed of hours of sleep where we feel our best. Some of us have become accustomed to less sleep though and that isn’t necessarily the best for your body, health and wellbeing. Your mind and body need sleep to rejuvenate and recharge. Some common sleep issues are insomnia, sleep apnea and others just have trouble staying asleep or falling asleep.

Why should you get enough sleep??

  • to help maintain a slim waistline and healthy weight

  • to keep your skin looking good

  • to lower the risk of heart disease and high blood pressure

  • to strengthen your immune system

  • to keep you in a happier state of mind

  • to keep your mind sharp and alert

All excellent reasons right? And yet it is a hard thing to do. I often have trouble shutting off my thoughts at the end of the day. And recently I’ve become engrossed in a new book and I just can’t put it down until late into the night. But with these tips I’ve helped myself sleep well and they can help you too! So sleep tight...with these tips!

  1. Eat more (wild-caught) Fish - wild salmon, halibut, tuna are loaded with omega 3s and boost vitamin B6, which your body needs to make melatonin. All the more reason to make fish a regular part of your life and maybe a few dinners too!

  2. Drink Tart-Cherry Juice - tart cherries are loaded with cell repairing antioxidants and they are also rich in melatonin. 1 cup at bedtime or 2 cups during your day (one closer to bedtime) can help one improve the quality of one's sleep.

  3. Dark Leafy Greens, Avocados and Raw Cacao (65-75% Dark Chocolate) - what do these have in common?? Kale, spinach, chards, avocados and cacao are rich in Magnesium (deficiency in this mineral can make it harder to stay asleep) and having a varied diet rich in these foods makes it easier to get quality sleep.

  4. Drink a hot cup of Lavender, Chamomile or Peppermint - these herbs are calming and soothing which helps put you in the right state of mind for some quality rest.

Start adding these foods and drinks to your routine and start enjoying the benefits of a good night’s sleep! For some more tips on sleep check this out! My experience is that when I encourage my clients (and myself ;)) to eat more of these foods and incorporate these tipsthey are able to get a good night’s sleep and feel refreshed in the morning! So lose the bags under your eyes and be more alert and rejuvenated now! Unless you want to drag yourself around some more.. Which you and I know you don’t! So..Sleep well!

Sleep Better Smoothie

1 1/2 cups organic mixed berries, frozen

1/2 cup organic tart cherries, frozen

1 cup organic almond milk

1/2 cup organic kefir/greek yogurt

1 tbsp raw cacao powder, organic

1 tbsp lavender flowers, organic

1 tbsp coconut oil, organic

=> Blend well and enjoy! 

If you found this post helpful, feel free to share it with your friends and share your progress too! & if you’re up for it - schedule a Self-discovery Session with me at https://www.timetrade.com/book/B6X4N

Is your body deficient in these vitamins?

I often get asked if supplements are good for you. My response is that taking supplements is not a free-pass to neglect your diet. A solid, healthy, clean diet filled with fruits and veggies and clean proteins and grains like brown rice, quinoa and oats are your first source of vitamins, minerals and antioxidants. And then come the supplements.

When it comes to supplements - the vast majority of multivitamins and supplements are made from synthetic chemicals. Why? Because it’s cheap. These synthetic vitamins create confusion in your body as it doesn’t know what to do with them. Your body cannot use synthetic vitamins. When you’re body cannot identify and digest the ‘chemical’ vitamins it winds up eliminating them. Which is a waste of your money and your good intentions!

Some vitamins are bound to harmful substances as is the case with a cheap form of B-12 - cyanocobalamin. Cyanocobalamin is a chemical that isn’t found in nature. The B12 is bound to a cyanide molecule, which is a poisonous substance. Your body then has to eliminate this poison, which would be ok if your liver wasn’t already working overtime removing environmental toxins and chemicals from your food. All the more reason to know what’s in your vitamins!

You want to look for vitamins that come from organic food sources and that are in their active forms. There are several common vitamin and mineral deficiencies. They are:

  1. Vitamin B12 - a very common deficiency with symptoms ranging from lethargy, anxiety and depression to dementia/alzheimer’s-like symptoms. How to deal with this deficiency? Take B12 in the form of sublingual methylcobalamin.

  2. Magnesium - most people do not get an adequate amount of this mineral from their diet and as a result migraines, constipation, cramping, hypertension, insulin resistance may be commonplace to them. The best food sources of magnesium are leafy greens, like swiss chard and spinach, nuts and seeds, raw cacao and 70% dark chocolate and halibut. Supplements should be in chelated form - meaning its chemical name ends in -ate (glycinate, citrate, taurate), as these are best absorbed.

  3. Iron - some symptoms of iron deficiency are fatigue and weakness, decreased immune function, poor work/school performance and an inflamed tongue. Food sources of iron are organic, grass fed lean red meat, chicken and fish, lentils and beans. Menstruating women should take 18mg/day. Males/Males over 51 and post-menopausal Females  - 8mg/day.  

  4. Zinc - deficiency in this mineral is more common than one may think. Some symptoms are hair loss, slow wound healing, lower alertness, loss of appetite and reduced fertility. Get your zinc from oysters, grass fed red meat, pumpkin seeds, eggs, beans and nuts. Women should get 8mg/day. Men 11mg/day. Just 2 oysters a day fills your daily zinc quota!

  5. Iodine - best sources of this mineral are ocean fish, seaweed, shrimp and other seafood. Those deficient in this mineral can have brittle nails, cold hand/feet, poor concentration, lethargy and unexplained weight gain to name a few symptoms. 150 mcg/day if you’re going to take it in supplement form.  

  6. Vitamin C - Some excellent food sources of C are broccoli, green peppers, citrus fruits, tomatoes, kiwis, strawberries and guavas. Symptoms of deficiency include fatigue, inflammation of the gums, loose teeth, joint pain and poor wound healing. It is important for your vitamin C supplement to be naturally derived. Look for your vitamin C to be from berries or veggies. If you see a chemical name on the ingredients list it is synthetic.

  7. Vitamin D - the sunshine vitamin! 10-15 minutes of sunshine a day could help get your body’s full of this vitamin but there are other factors to consider. Vitamin D is most commonly found in fatty fish like salmon, tuna, sardines, mackerel and fish liver oils. Some common symptoms of deficiency are depression and mood swings, lowered immunity, low energy and fatigue, muscle pain and weak bones. The best supplement form of this vitamin is D3.

Remember, first go for eating a healthy, well-rounded diet free of hormones, artificial-anything, chemicals and processed foods and full of fresh fruits and veggies, lean proteins and real, whole grains like oats, brown rice and quinoa. And then fill in the gaps with high quality supplements, as needed.  

If you found this post helpful, feel free to share it with your friends and share your progress too! & if you’re up for it - schedule a Self-discovery Session with me at https://www.timetrade.com/book/B6X4N