Tag Archive for: how to fuel healthy sleep

10 REAL Reasons to Exercise (ZERO are for Weight Loss)

For many, starting a new diet program usually coincides with starting a new exercise regimen. You’re not only counting calories (or points, carbs, fat, etc), but you’re focusing on all the extra calories you are burning with exercise. However, once you stop that new fad diet, you are also likely to stop the new exercise regimen.

This is because you’re probably not exercising because you enjoy it, you’re exercising because you feel like you have to. Exercise, or any movement for that matter, should not feel like a chore. You should be moving because it makes you feel good.

When you find an exercise regimen that you enjoy, is gentle on your body, and is fun, you’re more likely to stay with it.

Here are 10 reasons to move that beautiful body of yours, and none of them include weight loss:

1. Decreases Stress Levels 

I get it, after a hectic and busy day, the last thing you want to do is hop on that stationary bike. However, exercise releases endorphins which can bring down stress levels. Rather than going straight to your comfort food after a grueling day, try going for a brisk walk for an endorphin rush.

 

2. Increases Energy Levels

 Physical activity gets your heart rate elevated and brings oxygen to your muscles while releasing endorphins. In addition to stress management, endorphins can raise energy levels. Skip the afternoon power nap and go for a midday run to power you through the rest of the day.

 

3. Improved Sleep

 It is theorized that regular exercise raises your body temperature a few degrees which can have an impact on your sleep. When your body returns to its normal temperature level, drowsiness is triggered, helping you fall asleep faster.

 

4. Improved Cognitive Function

 Exercise gets the blood flowing, delivering oxygen to your brain. Exercise may also stimulate growth hormones that are responsible for creating new brain cells.

 

5. Protects Against Some Cancers

Regular physical activity reduces the risk of developing colon cancer and may also help prevent breast and lung cancers.

 

6. Reduces the Risk of Heart Disease

Aerobic exercise (exercise that gets you breathing such as running, brisk walking, swimming, or biking) strengthens the heart and blood vessels, increases HDL (“good”) cholesterol, lowers triglyceride levels, and lowers blood pressure.

 

7. Helps Lift Your Mood

Thanks to chemicals released in the brain during exercise, you may find feelings of anxiety, depression, and mental stress melt away during a workout.  These same body chemicals may even reduce pain and induce feelings of happiness and well-being.  Greatest improvements seem to come after weeks of regular exercise, so stick with it!

 

8. Bolsters Your Immune System

Regular, moderate activity benefits the immune system, which may mean fewer colds, viruses, and infections for you. Sounds like a pretty good reason to move, especially during the pandemic!

 

9. Increases Insulin Sensitivity

Exercise improves your body’s ability to use the insulin it makes, reducing insulin resistance. It may even decrease the amount of medication you need.

 

10. Helps maintain bones and joints

 

Weight-bearing exercise can help prevent osteoporosis, while a sedentary lifestyle promotes bone loss.  Physical activity is important for keeping joints and muscles strong, along with promoting flexibility and balance.

 

You see? So many amazing reasons to move your body as much as you can. Your body was made to move. And when we take the weight loss reason out of the conversation, there is so much more pleasure in it too!

 

If you’re having trouble decoupling exercise from weight loss, realize this is diet culture nagging at you!

 

Pop your name and email into the boxes below to get started on your journey towards breaking the spell of diets!!

 

Note: Speak with your physician before starting any exercise program.

 

 

4 Foods to Fuel Healthy Sleep

Last week I shared some of the mindful living strategies I’m using as I focus on living my life more mindfully. One of those strategies was improving the quality of your sleep.

It’s no secret that sleep is essential for your overall health and well-being. Over the past few years, more research has emerged regarding the role sleep plays in creating a healthy life. From helping to boost your immune system and reducing stress, sleep plays a major role in enhancing your emotional well-being and improving cognitive functions.

Adults need seven to nine hours of uninterrupted deep sleep. However, with an increase in work demands, social media, and overall busy schedules, many adults (and kids) are not getting enough quality sleep for their optimal health and well-being. The truth is, no matter your age or how busy your schedule is, healthy sleep habits are the building blocks for a healthy mind and body.

Here are 4 Foods that May Help Fuel Your Sleep

1. Warm Milk: Known for its sleep-inducing properties, drinking warm milk before bed is a tradition passed down from generation to generation. Milk is a rich source of sleep-promoting nutrients, including tryptophan, calcium, vitamin D, and melatonin. While research supports these nutrients for promoting a good night’s rest, there’s also a psychological link. The nostalgic memory of drinking warm milk before bed can play just as important a role in reducing stress and inducing relaxation.

Don’t like milk? Try yogurt and cottage cheese as a bedtime snack.

2. Almonds: Almonds provide an excellent source of nutrients and are associated with a variety of health benefits. Did you know that new research is finding that almonds might induce a more restful night’s sleep? Almonds contain the sleep-regulating hormone melatonin, as well as the muscle relaxation minerals magnesium, and calcium. While more data is needed, the potential is promising. If you’re looking for a natural way to promote better sleep, try adding an ounce of almonds to your evening routine!

Don’t like almonds? Walnuts are also a natural source of melatonin, serotonin, magnesium, calcium, potassium, and the amino acid tryptophan.

3. Kiwi: Rich in serotonin and antioxidants, kiwifruit may be one of the best foods to eat before bed. According to a small study, eating two kiwis an hour before bed resulted in better sleep quality and quantity. While this was only one small study, the results were significant enough to suggest kiwi for dessert any day of the week. Next time you are craving a bedtime snack, slice up a kiwi and mix with non-fat Greek yogurt, add some slivered almonds, and enjoy!

Kiwi not your thing? Bananas are a great source of the muscle-relaxing minerals potassium and magnesium, as well as the amino acid tryptophan.

4. Chamomile Tea: For centuries, this drink has been calming the mind and body of people around the world. And for good reason. Through its natural sedative properties, chamomile tea helps promote sleepiness. Researchers believe this calming effect is due to the antioxidant, apigenin, which helps reduce anxiety and initiate sleep. If improving your sleep is one of your new year intentions, start with this simple, age-old evening routine – sip on a cup of hot chamomile tea.

Need an alternative to chamomile tea? Passionflower Tea is another tea with a high content of apigenin, the brain calming antioxidant.

I’ll be incorporating 3 of the above into my routine (I’m not a big fan of warm milk). I’ll keep you posted on how my sleep is doing. Let me know in the comments below how you’re doing with improving your sleep.