Many people have trouble sleeping. For whatever reasons, often the mind will not shut off and people end up tossing and turning for all hours of the night. Here are a few things to try if you are having trouble sleeping.
-Take a warm bath before you hit the sac. Try some bubbles and just lay back and relax.
-Try reading. Often reading a new novel (even just a chapter or two) is enough to take your mind off whatever it is that is keeping you up.
-Try keeping a journal (much like a food journal) about what you ate last before bed, the weather and your level of stress. You may just find something to eliminate to help the insomnia.
-Dont nap! Many people think taking an afternoon or after dinner nap will help them feel less sleepy. This is not true. Taking naps makes it harder to sleep at night!
-Make sure the temperature in the room is cooler than normal. I’m not saying arctic zone kind of cold, but just a couple degrees cooler than room temperature. You will feel better bundled up in bed and not be frustrated with too much heat.
These tips are not to replace physician advice, but rather some at home tips if you are going through a tough sleeping time. Here’s to more zzzzz’s tonight!
Cheesy Frittata. You will need:
4 egg white and 4 whole eggs
1/4 cup chopped fresh basil
2 tbsp water
2 slices of bacon (try turkey bacon for a healthier option) – cut into chunks
1/2 cup chopped tomatoes (optional)
1 cup shredded mozzarella cheese
To start: preheat oven to 350 degrees. Then, beat together the ggs, egg whites and the water. Gradually stir in 1/2 a cup of cheese, basil, tomatoes and bacon chunks. Pour into a 9 inch pie plate (greased). Put into the oven for about 25 mintues. Remove from over and spread the leftover cheese on top. Enjoy!
“Inspiration Does Exist, But It Must Find You Working.” – Pablo Picasso
A few years back when I worked with a personal trainer I was introduced to the “plank”. A pose that is not only done in yoga but also in many other fitness routines. For some it can be the dreaded pose that you hate because at first it seems impossible to do! Arms are shaking, legs are shaking and after 10 seconds of holding the plank pose you are ready to quit! But the reality is, plank pose is one of the most beneficial poses to include in your workout.
The plank targets your core and you build endurance and strength. Through toning your core you are also strengthening your back which is critical for good posture. And as an added bonus you are also strengthening your arms, wrists, and quads!
Start today and include the plank pose in your fitness routine. It resembles the”up” position of a pushup, with your arms extended and your legs straight out behind you. Your body should be in one straight, diagonal line from your head to your heels. Start with holding it for 1o seconds and push yourself to increase the time you hold the pose each time you do it. Even 2 seconds more will make a difference!
How would you define generosity? How do you give generously? Are there ways to live generously? According to Wikipedia, generosity is “is the habit of giving freely without expecting anything in return. It can involve offering time, assets, or talents to aid someone in need. Often equated with charity as a virtue, generosity is widely accepted in society as a desirable trait”.
I do believe generosity is an act we should all practice. I value and respect individuals who possess this quality and I know I strive to be generous to my community and those who are part of it. Living generously can done in simple ways such as giving thanks before a meal, giving something away, becoming an organ donor, and even planting your own vegetable garden. It can be very easy to find ways to give back to the community around us.
I recently came across a book that is now added to my list of books I want to read. It is called “Live Generously – 50 small acts that make a big difference” edited by Julie Van Pelt. This book was inspired by a U.K. project, A Year of Living Generously, where an online community began to do generous acts for the good of community. This book illustrates 50 ways to connect with your community. It provides ways for us to improve our lives and teaches us acts of sharing rather than competing.
How do you practice generosity? How do others around you inspire you to be more generous?
Live simply, expect little, give much, love extravagantly
Many of us get focussed on our own lives and forget to be kind.
When you meet a stranger in the parking lot or at the grocery store, smile. You don’t have to go up and ask them for their life story, but a simple smile goes a long way. Hold the door open for people behind you coming into a store. It doesn’t matter if it is a man or woman, just hold it open.
Try to make sure you say ‘please’ and ‘thank you’ to people that deserve it! It actually does matter! You never know when a simple kind gesture can change someones day. Actually let the person standing behind you in the grocery line (who has 1 item) go ahead of you and your full cart.
When someone is desperately wanting to cut your line in traffic (even though they should have merged many miles ago) just smile and wave them in. Compliment someone if they are wearing or doing something you like. All of us like to be complimented, so instead of just thinking ‘oh my gosh, I LOVE those shoes,’ tell the person wearing them. It will make them smile.
Karma is a wonderful thing. Start being kind today! How do you make a difference in the world by being kind?
Here is a great slow cooker recipe! Chicken Cacciatore – a healthy choice for you and your family. Although it calls for quite a few ingredients, it is easy to put together. I used chicken breast instead of chicken thighs, but the chicken still came out so tender and juicy. Here is the recipe:
Chicken Cacciatore (300 Slow Cooker Recipes – Donna-Marie Pye)
Serves 6-8 Slower Cooker: size 3 ½ to 6 quart
- ¼ (50 ml) all-purpose flour
- ½ tsp salt
- 1 tsp dried Italian seasoning
- ¼ freshly ground black pepper
- 3 lbs boneless skinless chicken thighs
- 1 onion chopped
- 8 oz mushrooms sliced (about 3 cups)
- 2 stalks of celery, chopped
- 1 can (14oz/398 mL) diced tomatoes with juices
- 1 cup pasta sauce or tomato sauce
- 2 tbsp dry white wine
- 1 bay leaf
- ¼ chopped fresh parsley
- 2 tbsp freshly grated Parmesan cheese
In a heavy plastic bag, combine flour, salt, Italian seasoning and pepper. In batches, add chicken pieces to flour mixture and toss to coat. Place chicken in slow cooker stoneware.
Add onion, mushrooms, celery, garlic, tomatoes, pasta sauce, wine, bay leaf and parsley to slow cooker.
Cover and cook on Low for 5-7 hours or on High for 2 ½ to 4 hours, until juices run clear when chicken is pierced with a fork. Discard bay leaf. Serve sprinkle with Parmesan cheese.
Tip: Serve with whole wheat spaghetti noodles, but you can also serve it with roasted potatoes and a green salad.
Many people are lucky enough to travel, some of whom travel regularly and several times per year. There are actually many benefits to travelling and below I will outline these reasons.
First off, travelling can be a fascinating and eduational experience for the whole family. If you travel to unique places, culture, language and history can be quite a change to what we are used to. You can learn about where and when events took place, how a culture was created and even discover local community festivals.
Travelling to relaxing locations can be a much needed break from the hectic lives many of us lead. To get up in the morning and walk along the beach can be just what the doctor ordered, to relieve stress and rejuvenize the soul.
Another benefit to travel is to re-engage yourself in your family and/or relationship. Vacations are the perfect time to socially connect with others. When no-one is concerned about work, health issues, finances, etc, it is amazing how you find time to care about each other and discover the relationships that were once “full of fire”.
Travelling is another great way to meet new people. If you are single, there are trips designed to help you connect with new people and form new bonds.
If you are not financially prepared to travel (which is totally understandable) try saving a few dollars every month until you have enough to go! You can also try local attractions or go to a hotel for a night or two. Whatever the budget, there is something to be said for taking a couple days off of work and enjoying the people in your life while seperating yourself from your job.
Where is your favorite travel destination?
A great way to stay on track with eating right, is write down what you eat. A food journal lets you take an honest look at what you eat throughout the day. It can be a critical component for some because it will show you what your eating habits are and help you make healthier food choices.
Some things to keep in mind in your food journal are:
- Write what you eat and drink immediately
- Keep track of what you are doing while you are eating
- How did you feel when you were eating? (i.e. angry, sad, nervous, bored)
Remember to be honest with what you write down. No one else has to read it. It is only for you! At the end of each day, look back at your day of eating and see where changes can be made for the next. Use this great chart as guide as your start your own food journal and start tracking today!
Food Journal Worksheet (source:Real Simple)
Lately I have noticed many nutritionists are telling us to include flaxseed into our diets. As well, many recipe books that are more focused on healthy diets and balanced meals include flaxseed into the recipes.
But why is it so good for us?
Flaxseed is one tiny little seed that is packed with big health benefits! It can play an important part in you diet as it is packed with many nutritional components. First, flaxseed is a soluble fibre that aids in lowering cholesterol levels while also lowering your risk of heart disease. It also provides a healthy dose of omega-3 fatty acid which helps reduce your risk of heart disease and inflammation.
One of the ways I include flaxseed into my diet is by mixing some with my cereal every morning. You can also include it into bread and muffin recipes, pancake and cookie mixes, smoothies, juices, applesauce, salads, casseroles, and even meat loaf! By simply grinding flaxseeds in a coffee grinder, blender or food processor, you can take full advantage of the health benefits it offers. Store any leftover ground flaxseed in an airtight container in the fridge or freezer.
Add flaxseed into your meals today and continue on your journey to a healthier life!