The air indoors tends to be far more contaminated than outdoors, worse so in badly ventilated areas. Try opening the doors and windows to get fresh clean air circulating through your home or office space. And now: breathe deeply…
Avocados have become known as the clichéd food of choice for millennials, but even if you’re someone who tends to hate on all millennial-fuelled trends, you can’t deny that avocados are awesome.
Here are some reasons why:
1.) They make the perfect snack food.
Whether eaten on their own (with a splash of salt and pepper and balsamic vinegar) or enjoyed with other foods, they make a great snack. Slice them up on a piece of rye toast, or add a dollop of cream cheese into the convenient hole left by the pit and viola: yummy snack!
2.) They are so good for you.
Filled with healthy fats, nutrients, and fibre, these heaven-sent gifts from the earth are a great addition to your growing list of healthy foods.
3.) They are a great “alternative”.
Avocados can be used to replace a large number of less healthy foods. For example, mix a can of tuna with an avocado instead of with mayonnaise. Add lemon juice, tobasco, or vinegar for flavour. You can also use avocados in baking as a replacement for eggs or butter.
4.) Guacamole is the best
A spicy/garlicky guacamole makes a lovely dip for fresh veggies. I also like to mix it straight into a salad so extra creamy yumminess. Or use it on rice crackers.
These tasty, heart-healthy and weightloss-friendly savoury fruits are definitely something to stock up on now while you don’t have to take out a loan to buy them. Once ripe, keep them in the fridge so that they last a little longer.
As a counter-measure to stress, indulging in a little bit of purposeful breathing on a daily basis can bring about a dramatic change to one’s disposition. Inhale for a slow count of five, hold for a count of five, and then exhale for a count of five. Think of yourself as inhaling the calm and exhaling the stress. The benefits can be quite magical.
We discussed last week that sometimes it takes a little effort to establish a good sleeping routine. Elusive sleep can be an absolute drain on your energy levels and after a while you might start to feel like you’re going just a little bit mad. Not ideal. There are some things that you can do to help
Here are some more sleeping tips to try to make sure that you get those 8 hours in!
- Don’t Toss and Turn – If you still haven’t fallen asleep after twenty minutes of trying it might be best to turn the light back on and do a bit of reading until you’re ready to fall asleep again. Otherwise you’re setting yourself up for a night of tossing and turning which is most certainly not ideal.
- Keep the Bedroom Optimised for Sleep – Remove the television and other electronics and keep your bedroom a tech-free zone. This reinforces the idea that your bedroom is for sleeping and your body will condition itself to that idea.
- Limit Your Alcohol Intake – While alcohol might help you fall asleep, once the depressive effect wears off it may have the opposite effect and cause you to wake instead.
- Nap Less – Of course it makes sense that struggling to sleep at night can lead to needing to nap during the day, but napping may disrupt your sleep cycle so if you’re having a problem sleeping you might need to consider forcing yourself to skip the afternoon siestas.
- Try to Avoid Sleeping Tablets – If they’re unavoidable, work alongside your doctor to figure out how to use them effectively and for as little time as possible.
Do you have any sleeping tips?
Standing still while you’re waiting for the kettle to boil? How about doing a set of lunges? Brushing your teeth? Pace the bathroom. Watching television? How about some couch yoga!
We all know that good sleep is essential to our overall wellbeing, and yet for so many of us sleep can be an elusive little rat, leaving us staring wide-eyed at dark ceilings until the early hours of the morning, and then refusing to leave once the alarm goes off. We do, however, tend to often leave our sleeping patterns to chance. So much care is taken when it comes to preparing the foods that fuel our bodies, and time is carved out for the activities we take part in to ensure that our bodies remain strong and fit. Perhaps it is time to do the same for our sleeping patterns.
Here are some quick tips for a better night’s sleep:
- Watch Your Diet – Make sure that you go to bed neither hungry nor too full. Both states may contribute to keeping you awake.
- Cut Down on the Caffeine – While coffee might be helping you wake up in the morning, it could also be contributing to keeping you up at night. Try to limit you caffeine intake after lunch and see if it makes a difference to your sleep schedule.
- Reconsider the Smoking – Aside from the obvious health risks related to the consumption of nicotine, it can also keep you awake at night.
- Stick to a Consistent Sleep Schedule – A sleep schedule will train your brain to be tired at the right time of day. It’s important to continue waking and going to bed at the same night on a daily basis, even on weekends.
- Exercise Daily – As little as a twenty minute walk in the early evenings can make a huge difference to your night’s sleep.
The smallest changes can make a big difference when it comes to a good night’s sleep.
Good luck, and sleep tight…
Move your fruit bowl to a place in the kitchen or dining area where it is visible to you. Reaching for the fruit bowl rather than the (preferably hidden or non-existent) sweet tin will go a long way to helping you achieve your health goals. Having the colourful treats on display will help you make the better choice.
Afternoon crash. Siesta time. After-lunch slump. The two o’clock droop. Whatever you call it, most of us have experienced it from time to time – it’s that point at which your energy level simply takes a nosedive in the middle of the afternoon.
You may feel more than just a crash in your energy level. That after-lunch slump can make you feel a little irritable, too. Maybe you’ve got a mild headache, or feel as if you’re not thinking very clearly. And, almost certainly, that energy crash is causing some serious sugar cravings, too.
What Causes the Afternoon Crash?
Your body’s natural internal clock is partly to blame for the afternoon energy dip. Everyone’s energy level ebbs and flows during a 24-hour period and, for most of us, the strongest drive to sleep comes on a few hours after midnight. But another dip – although not usually quite as powerful – also naturally occurs in the early-to-mid afternoon. By that time of day, most people have been up and alert for 6 or 8 hours or so, and the natural need for sleep is starting to build – and you feel the crash coming on. (more…)
Rearrange your fridge so that all the lovely fruits, vegetables, and salad ingredients are placed at eye-level instead on at the bottom where they are more conventionally placed. This way when you open the fridge they will be the first thing you see and you will be more likely to reach for them.
As the last day of our Level 5 Lockdown starts I have one recurring thought: Never has keeping healthy been so important. I keep saying this to myself over and over. I imagine it is because when faced with such an invisible enemy it is perhaps helpful to instead look to the things that we can control, lest we become overwhelmed by those things that we cannot control.
So what can I control?
I can control my adherence to the laws set out by our officials. Even though some of the rules may not make sense, and they feel unnecessarily restrictive and “unfair”, it may be best for our own peace of mind to give the benefit of the doubt here. Our safety is of utmost importance here and these restrictions are there to protect us. So wear those masks. Stay inside as much as possible. And keep washing those hands!
Another thing I can control is the choices I make regarding my health. Yes, keep eating as well and as healthily as possible. Yes, keep up your movement as much as you can. Challenge yourself to get creative with these restrictions! The healthier you are the more likely you will be able to fight this virus.
And lastly, I can control my behaviour towards others. I can choose to be kind always. As we all go through this together we can keep in mind that some might be struggling more than others. From the parents struggling to homeschool children while they keep up with their work from home, to the individuals with underlying health conditions who are currently fearing for their lives, to the folks who have had a dramatic decrease in their income, to the children who are missing their friends. We’re all in need of a little extra kindness at the moment, and kindness begets kindness.
I truly hope that you and your loved ones are all safe and coping. I hope that you continue to find silver linings in this very dark cloud. And I hope that we will all see each other again soon.
Be well, my friends. Always.