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

Can You Lose Weight While You Sleep??

There are many reasons that you should get enough sleep but did you know that it lack of sleep could be the reason you have a hard time losing weight?? When you sleep your body rejuvenates itself and is burning calories, which are good things as long as you are getting sufficient, quality sleep. According to a study, people who are sleep deprived consume 300 more calories per day than those who are well-rested. So sleep deprivation can cause you to gain 30 lbs during the course of a year. Lack of sleep increases food cravings, raises the levels of cortisol, a stress hormone, and slows your metabolism. As if that wasn’t enough bad news, people who are sleep deprived also produce more ghrelin - a hormone that increases hunger.

As I’m reading about sleep and your waistline and all the hormones that get out of whack with sleep deprivation I am reminding myself to get more sleep. The last few months have been non-stop for me and  upon reflection I realize that I haven’t been making sure I sleep a good 8 hours every night. Sometimes I’ve been kept awake by my To-Do list and at others times I’ve been anxious about what I have to do the next day. I’m sure you guys can relate! :)

The goal is to sleep 7-8 hours every night. Every night. Every night. I’m repeating that part to emphasize its importance because you can’t ‘catch up’ on sleep over the weekend. Your body doesn’t work that way. So. Say it with me - Every night.

These tips I’m about to share with you will help get you relaxed and ready for a restful night’s sleep.

  1. Figure out your optimal bedtime by counting back 8 hours from the time you have to wake up.

  2. Now that you know what time you should be going to bed - start preparing for bed by turning off the computer, stop responding to emails/texts, getting off of social media, dimming the lights and turning off the TV. I know this sounds ‘extreme’ but the glare from all these screens keeps your mind up and going which is the opposite of what you want at this time. Allow yourself a break from all these distractions and put your rest first!

  3. Taking a warm bath could be a good way to unwind - add some epsom salts and lavender essential oil for a soothing boost.

  4. Sprinkle some Lavender essential oil to your pillows and sheets. Lavender is soothing and encourages a restful sleep.

  5. Drink some hot tea before bed - like Chamomile, Valerian, Passion Flower Kava-Kava or Lavender.

Creating a bedtime ritual is a great way to create an environment where your body feels it can rest. My personal favorite is the turning off and tuning out of all the electronic devices. I admit I’m not always on point with this one but I have noticed that when I don’t take my work or social media to bed it is easier for me to fall asleep. Keep in mind that we are habitual creatures - so it may take some time to get these suggestions into your routine. Be patient and stick with it! Then you’ll be enjoying the benefits of good sleep - a healthier immune system, clearer complexion, fewer cravings and weight-loss!

Night Night Smoothie

2 cups Almond milk (or hemp/flax milk)

½ banana

½ avocado

1 tsp ceylon cinnamon powder

1 tbsp chia seeds

1 tbsp tart cherry concentrate

3 tbsp raw cacao powder

=> Blend 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

Slow Aging with Glutathione

There is a lot of talk about antioxidants and their importance to our health and the rejuvenation of our cells. We’re a (very) youth-oriented culture, what can I say? I don’t think any human being can actually say they look forward to aging or falling ill or death… But alas, they are all part of our humanity. That being said, it doesn’t give one carte blanche to binge on Haagen-Dazs and cheesy-crust pizza. Aren’t we alive to actually feel alive?? So why would we do things, to our bodies and minds, that undermine the quality of our years on this planet?? For some it is ignorance. For others, it is being led astray by shiny packaging that promise ‘nutrients’ and ‘low-insert the latest whatever here’ but instead give your body chemicals and disease. For others it is apathy. I can’t help the latter. No hay peor ciego, que el que no quiere ver. (None are more blind than those who refuse to see.) But I can offer my knowledge and expertise to those who are seeking and desire to make changes. Woohoo!! :)

Let’s talk about Glutathione - the body’s master antioxidant and detoxifier. Your body produces glutathione for protection and survival but sometimes it doesn’t produce enough of it. Stress. Poor dietary and eating habits. Illness. Aging. Low levels of Glutathione have been linked to many illnesses and premature aging.

Some benefits of this master antioxidant are:

  • improved sleep

  • improved mental focus

  • living longer

  • improves condition of hair, skin and nails

  • increased energy

  • improved sports performance

  • slows the aging process

Foods that Boost Glutathione Production

  1. Sulfur-rich veggies like onions, garlic, parsley, leeks, shallots

  2. Cruciferous veggies like cabbage, cauliflower, broccoli, bok choy, brussel sprouts, kale, watercress

  3. Grass-fed red meat and grass-fed organ meat

  4. Organic Turmeric

  5. Fruits like apples, grapefruit, oranges, peaches, bananas

  6. Avocados

  7. Squash

  8. Tomatoes

  9. Raw milk and eggs

Getting regular exercise and actively reducing stress levels also work to boost your body’s production of Glutathione. Always go with organic fruits and vegetables! If you desire to reap the detoxifying and rejuvenating effects of boosting Glutathione don’t add chemicals, pesticides and toxins. When it comes meat, dairy & eggs, the same is valid. Go organic, grass-fed, antibiotic and hormone free!

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

Go ahead! Get your Beauty Sleep!

I know we hear this all the time. Some of us, since we were kids. Get your beauty rest! Make sure you sleep well! But how many of us really know how important it is for us to get plenty of good, quality sleep?? How many of us know what happens to our bodies when we don’t?? Some of us may have even deluded ourselves into thinking that we only need 4 or 5 hours of sleep. I know I used to think this was ok. The fact of the matter is, it isn’t. No matter how much we may think we are perfectly functional and only need 5 hours of sleep, our bodies tell a different story.

Reasons to get Adequate Sleep??

  1. Hormonal imbalances, caused by sleep deprivation, can affect our appetites and how we digest foods causing one to gain weight!!

  2. Poor sleeping patterns affect how our brain processes new information and commits them to memory.

  3. Get sick easily?? Lack of sleep lowers the immune system!

  4. Inadequate sleep affects our mood, making it harder (or impossible) to concentrate, making us impatient and irritable. It might be good for your family, friends and loved ones for that extra hour or two of sleep huh??

  5. Chronic lack of sleep can also increase your stress levels and lead to cardiovascular issues.

But what can we do about this?? There are times when I am trying to get to sleep but failing, miserably!! My mind is going a mile a minute. Thinking of what I didn’t accomplish that day and what I have to handle tomorrow. It’s not easy. It really isn’t easy to get good, sufficient sleep. There are too many responsibilities, pulling one in too many directions. But you can do something about it!! There is hope!

Here are some things I have found to work for myself and my clients.

  • Aim to get in bed by 10-10:30PM - this allows your adrenals to replenish themselves

  • Get off social media, iPads, iPhones, computers, laptops 1 hour to 2 hours before bedtime - the glow from these electronics have been shown to interfere with our bodies’ circadian rhythm (No bueno...)

  • Start a Bedtime Ritual of your own - dim the lights, start tuning out the electronics, drink some chamomile, valerian or passion flower tea, and focus on the good things that happened that day

  • Eat 2-3 hours before your bedtime - this gives your body time to digest properly, making it easier to keep the weight off your waistline

  • Lavender Essential Oil - is amazing!! It has a calming effect on the body, which can promote a restful sleep

I find that I sleep better when I give myself the opportunity to tune out of the social media/electronic buzz that is now part of our society. There is a time and opportunity for everything, even if it may not seem that way sometimes. I encourage you to put yourself, your health and well-being (and sanity) first. If you think about it, who else is gonna take care of your family and loved ones if you’re not rested and healthy? Make yourself your No. 1 priority! It will do wonders for so many aspects of your life. It has for mine!   

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

Boost your Brain Power

I came across some very interesting information today. Apparently many people have a deficiency in vitamin B12. It turns out that not only is our diet deficient in this very important vitamin but as we get older our bodies gradually have a more difficult time absorbing B12. Not only are we deficient in this very important vitamin but we are also unaware of that there is a right type of B12 to use as a supplement. Kinda sucks right??

What does vitamin B12 do??

  1. Essential in red blood cell production

  2. Very important for energy metabolism

  3. Needed to support the function of nerve cells and for myelin production (this is the insulating material surrounding the nerves)

  4. Required for the replication of DNA - when B12 is deficient we can't generate new, healthy cells  

Symptoms of Vitamin B12 Defiency

  • Low energy and weakness

  • Mental confusion or ‘fogginess’

  • Persistent sleep problems

  • Digestive problems

  • Hearing and vision loss

  • Memory problems

  • Irritability and mood swings

  • Dizziness or lightheadedness

  • Weak immunity

  • Tingling in the extremities

The type of B12 you should be looking for is called methylcobalamin. The more common form, called cyanocobalamin, releases cyanide - a poison - into your body. So remember, when looking for a B12 vitamin supplement, sublingual B12 Methylcobalamin is the way to go!!

For my friends who are vegan or vegetarian - make sure you find a solid B12 (Methylcobalamin) supplement. For those of you that are leaning more towards the vegetarian ways but still allow some room for animal proteins - Look for these foods (in order of declining B12 content):

  • Sardines, salmon, tuna & cod are excellent sources

  • Grass-fed lamb and beef

  • Scallops and shrimp

  • Yogurt, milk and eggs

One serving of seafood a day will give you more than enough of your required B12 per day; while grass-fed lamb and beef needs to be 3 or more servings per day and each serving of dairy or poultry will provide you with a 1/4 to 1/3 of your daily requirement of B12. I do my best to eat seafood at least 4 times a week and I also take a good B12 supplement (Methylcobalamin), just for good measure.

One of my favorite recipes is:

Shrimp Ajillo

1 1/2 lbs large shrimp

6-7 organic garlic cloves, crushed

handful organic cilantro, chopped

1/2 yellow onion, coursely chopped

1 tbsp organic coconut oil

1 tsp paprika

1 tsp cumin

1 tsp garlic powder

1 tsp himalayan sea salt

1 tsp thai red chili pepper paste (optional)

Chop the garlic and let it rest for 15 minutes to allow the enzymes in it to be activated. Heat the coconut oil over medium to high heat. Add the onions and shrimp - allow to start cooking for 2-3 minutes. Add the garlic and all the spices. Cook until the shrimp are nice and pink. Serve over brown rice or quinoa.

Schedule a Self-discovery Session with me at  https://www.timetrade.com/book/B6X4N