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March 11, 2010

5 Ways to Get a Great Night’s Sleep

5 Ways to Get a Great Night’s Sleep


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Stop tossing, stop turning, and stop counting sheep. To get your best night of sleep, all you need to do are a few simple things. Here are some suggestions of how you can get a great night’s sleep.

  • Exercise – Being physically active during the day has been shown to help you fall asleep faster. It may even help you stay asleep longer.
  • Turn off the Light – Though some people prefer a nightlight, it might be more beneficial to cut out all the light in the room when trying to slumber. Darkness also assists in the production of Melatonin – your body’s natural sleep aid.
  • Supplement – Nature Made Sleep is a sleep aid that might help you fall asleep naturally by allowing your mind and body to relax. With Melatonin and L-Theanine, Nature Made Sleep is a great supplement to help you catch the Z’s you need.
  • Avoid Caffeine – This one should be a no brainer, but it doesn’t stop some people from ingesting plenty of caffeine daily. Caffeine is a stimulant, and can inhibit you from falling asleep.
  • Relax – Listening to relaxing music can help you to unwind and could help your mind avoid drifting to anything that might be stressful or pressing. Part of getting to sleep is about just surrendering to it. Taking a warm bath can also help your body feel relaxed.

Sleep doesn’t have to be a challenge. There are plenty of ways to fall asleep and stay asleep, but different techniques work for different people. What are some of the ways you find work best for you when it comes to getting to sleep?

-Jeremy

February 26, 2010

Smart Snacking: Healthy Eats > Sweet Treats

Smart Snacking: Healthy Eats > Sweet Treats


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I often snack idly. It is a terrible habit, but I am trying to make positive choices when it comes to eating. If snacking is a part of your routine, you can easily change what you’re snacking on in order to stay on the path to healthy town.

• Nuts > Chocolate Candy – A handful of almonds is going to be a much healthier option than a handful of M&M’s, obviously. But more than that, nuts such as almonds contain vitamin E, magnesium, potassium, protein and mostly healthy fats. Watch your portion size though, because nuts are very calorie dense. Just 23 almonds equals 160 calories.

• Apple Slices > Chips – Sure, you might think, “hey, these chips are potatoes, I’m eating vegetables!” but you’re also eating deep fried potatoes, which isn’t as healthy a choice as eating something less artery clogging, like apple slices. Apples are crunchy, cheap, and full of flavor. Chips are full of oil and salt – if your fingers look like that after chomping on chips, they can’t be good for your insides, right?

• Water > Soda – Why drink soda? Water is basically free, and adding a little lemon or lime to it can really make water taste great. So think about that the next time you reach for a sugary soda just because “it tastes good.”

• Dark Chocolate > Milk Chocolate – I definitely have a sweet tooth. I indulge in chocolate every now and again— I admit it. But luckily, I’ve always been more of a dark chocolate fan than a milk chocolate guy. Researchers have discovered that dark chocolate may have some benefit for our health. Great news! Dark chocolate has been found to have antioxidants, and antioxidants help combat those free radicals in the body that like to damage our cells. But again, watch your portion sizes and don’t replace your healthy foods with dark chocolate. 3.5 ounces of dark chocolate equals 550 calories and an apple is 60 calories.

So when you snack, be sure to snack smart. If you’re like me, then idle snacking might be a tough habit to break, but if you’re going to do it, at least do it the more healthy way.

-Jeremy

February 10, 2010

Exercise Spotlight: Walking / Running / Jogging

Exercise Spotlight: Walking / Running / Jogging


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I’ve told you before that exercise doesn’t have to feel like exercise, but if you’re willing to push yourself a little harder to get the sensation that you’re exerting yourself physically, that doesn’t mean you have to overdo it. Walking, running and jogging might all seem like variations of the same thing, but each one has its own benefits.

Walking – Despite what you might hear, walking might be “enough.” Getting at least a moderate amount of exercise can be beneficial to women and men alike, and can really help in later life. Taking a brisk walk is a great way to start into that moderate exercise. Keep the “brisk” part in mind, though, as studies have shown that keeping a moderate pace is more effective than a leisurely stroll.

Jogging – What’s the difference between running and jogging? Really, what it boils down to is the speed at which you are traveling. Both are excellent ways to keep active and to maintain good cardio exercise, but jogging might be a little less intense for some. When beginning jogging, just remember to start slowly and work your way up. There’s no reason to try and prove how fast you can go.

Running – Running is an activity that takes some training. As I mentioned before, it isn’t necessary to try and go full throttle until you are ready. Running can be an indoor or outdoor activity, as a treadmill can be a good place to start running if you want to keep your fitness surge a personal endeavor. However, running outdoors can have its benefits, too. Even running barefoot is being seen as a way to cut down on the collision caused by some running shoes. The idea is that runners who do it without shoes are more apt to land on the balls of their feet than their heels.

-Jeremy

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