Most research on the
subject says the optimal amount of sleep per night is 7-9 hours
for adults. Less than and you short your body of healing and
recovery time, more than and you minimize the quality of the time you
are deeply asleep. So how can we get more quality sleep?
I love (hate) holidays.
Would you agree? Whenever one approaches, I reorganize my
thoughts to try and keep the following at the top of my list:
Hug, hug, HUG your friends and family. Bring goodies
to your neighbors and call those that are far away just to say "love
you, thinking of you!"
2. Smile everywhere.
Especially driving, shopping, and talking on the phone (they can hear
The average adult female
requires 80 ounces a day of water, males up to 120, PLUS 10-30 ounces
more for exercise. Water is the medium through which
all our body's reactions occur and accounts for 70% of our lean body
mass (everything but fat). A side note: fat is only 10% water; very few
reactions occur here as it's an energy reserve and insulator.
how you can improve your intake:
Sad for all meat lovers out there, gone are the days of slabs of pork chops, giant chicken drumsticks, and monster beef steaks at every meal. (Unless you happen to attend a Renaissance Fair or Family Reunion...) The portion size for meat during a sitting is a deck of cards or palm of your hand, and fish is about the size of your checkbook; both are 2-3 ounces.
Here are some tips* for being smart while indulging in meat:
There are two schools of
thought on dairy. One group believes people are not meant to drink
from cows. The other scientifically noticed that milk is the perfect
(well-rounded, all-containing) food with the exception of iron. Dairy
is a wonderful food for groups at risk for osteoporosis because of it's
calcium content. If you are part of group one, be sure to get all your
necessary vitamins and nutrients from other sources.
What do you love about
fruits? They are a fun food, a guilty pleasure, and a great anytime
snack to me! And have you noticed how you can cook ANY fruit and it
gets sweeter, richer, and more beautiful in every way?
some tips* about enjoying them while minimizing overindulging:
I KNOW I want my kids to
grow up with a love for healthy foods. My Mom was very good at
encouraging my sister and I growing up to try a lot of different
things. So in honor of my Mom and all mothers, here are some tips* for
From Edison to Oprah, the most successful and inspiring people in the world have something critically simple in common. They record EVERYTHING. They write journals, scribble notes, reflect in diaries. Here is why it leads to greater things:
1. You retain your necessary fleeting thoughts. Like waking up from a dream you loved but it slowly slips away, so do thousands of thoughts that pop in and out of your mind while awake. The more thoughts you can write down, the less your brain will work trying to repeat them and can move forward to new things.
Something dreadful may
have happened in an area of your life. Fitness bumps can leave you
feeling incredibly shaky as well, possibly preventing you from moving
forward. You may have found something you love and works for you, then
suddenly the gym closes, your favorite teacher moves, or perhaps you
suffer an injury... so what can you do now?
Here are two
easy steps to turn that negative situation around, and can be applied to
any situation or circumstance.