https://nutritiouslife.com/category/sleep-deep/ Mon, 22 Dec 2025 18:43:13 +0000 en-US hourly 1 https://wordpress.org/?v=6.9.1 https://nutritiouslife.com/wp-content/uploads/2024/05/favicon-16x16-1.png https://nutritiouslife.com/category/sleep-deep/ 32 32 https://nutritiouslife.com/live-consciously/how-can-you-help-clients-stop-midnight-snacking-for-good/?utm_source=rss&utm_medium=rss&utm_campaign=how-can-you-help-clients-stop-midnight-snacking-for-good Tue, 18 Mar 2025 15:58:22 +0000 https://nutritiouslife.com/?p=73032 Q: Can you share some tips on coaching someone who refers to themself as a ‘midnight snacker’? A: This can be a tough habit to break, but once accomplished, it can have huge health benefits! I’d begin with these few steps: Step 1: Change the Narrative One of the most powerful shifts in behavior change starts with identity. Focus on the label that your client has adopted. Referring to themself as a “midnight snacker” is essentially perpetuating a narrative that needs to be changed in order to break free of the habit. Encourage your client to swap out the midnight snacker label for a new mantra that aligns with the behavior they want to adopt. Some great alternatives: By reinforcing this new identity, they’ll start to see themselves in a different light, making it easier to break the cycle. Step 2: Upgrade the Nighttime Routine Most often, late-night snacking isn’t about hunger—it’s a habit or a form of comfort. We’ve all been there, right? In addition to the mindset shift mentioned above, encourage your client to give their nighttime routine a boost. Help your client create a new, more satisfying evening ritual. A few ideas: When their nighttime routine becomes something they look forward to, and something that is in it’s own way comforting, they’ll be less tempted to snack out of boredom or habit. And, if they’re currently waking up and going for a snack, once they adopt a better nighttime routine they may be less likely to wake up in the middle of the night. Win-win! Step 3: Introduce a New Habit For those moments when your client is tempted to reach for a snack, give them a replacement habit to break the cycle. I sometimes call these non-food controls. Here are a few ideas: By implementing these small but effective habit shifts, your client can transition from being a “midnight snacker” to a “sound sleeper.” The Bottom Line Helping a client stop midnight snacking isn’t just about telling them to stop—it’s about shifting their identity, upgrading their routine, and giving them practical alternatives. With the right mindset and tools, they may finally be able to say goodnight to late-night snacking and hello to restful sleep.]]> https://nutritiouslife.com/love-more/jill-lawrence-tns-success/?utm_source=rss&utm_medium=rss&utm_campaign=jill-lawrence-tns-success Tue, 10 Sep 2024 15:27:00 +0000 https://nutritiouslf.wpenginepowered.com/jill-lawrence-tns-success/ It’s really hard to not be happy in Jill Lawrence’s presence.]]> https://nutritiouslife.com/sleep-deep/best-free-guided-sleep-meditations/?utm_source=rss&utm_medium=rss&utm_campaign=best-free-guided-sleep-meditations Wed, 10 Jan 2024 00:00:00 +0000 https://nutritiouslf.wpenginepowered.com/best-free-guided-sleep-meditations/ Maybe all you need is a super soothing voice easing you into slumber.]]> https://nutritiouslife.com/drink-up/tea-for-bloating/?utm_source=rss&utm_medium=rss&utm_campaign=tea-for-bloating Wed, 01 Nov 2023 00:00:00 +0000 https://nutritiouslf.wpenginepowered.com/tea-for-bloating/ Ugh, bloating! It’s one of the most common gastrointestinal complaints. A variety of things could be causing this GI distress, some of them diet-related. The more common culprits include food allergies or intolerances, such as gluten; high-fiber foods, such as beans and grains; and drinking carbonated beverages. Meanwhile, intestinal conditions (including irritable bowel syndrome and constipation), pregnancy and menstruation can also lead to bloat, says Rahaf Al Bochi, RDN, spokesperson for the Academy of Nutrition and Dietetics and owner of Olive Tree Nutrition in Atlanta. While there’s no quick anti-bloat fix, sipping a warm (or cold!) mug of tea may offer relief. Some teas, most of them herbal, can relax the intestinal tract, thereby easing bloating, Al Bochi says. RELATED: 8 Anti-Bloat Foods to Eat When You’re Feeling Puffy Brew up a tea for bloating the next time your stomach feels tight and swollen. Keep in mind that these teas shouldn’t replace medical treatment for chronic health conditions. But drinking them may help you feel better when the dreaded bloat monster bites. How to prepare medicinal teas A note about tea prep time: Herbal teas are distinct from black, green and oolong teas for several reasons. The latter group of teas, which contain caffeine, are all derived from the same plant; most people steep them for 3-5 minutes. If you over-steep those teas, you’ll extract more tannins, making for an astringent brew. On the other hand, herbal teas can steep at least twice as long—the flavor might get stronger but it won’t get bitter. There’s even potential benefit to longer steep times: You could extract more of the medicinal properties. All of the teas listed below, except matcha, are herbal; steep them for 10 minutes the first time you prepare them. (You can adjust subsequent brews, letting them steep for more or less time, according to taste.) Chamomile Chamomile is one of the most popular herbal tea choices in the world, according to a 2010 review in Molecular Medicine Reports. Understandably so: Dried chamomile flowers have a natural sweetness, plus it’s packed with good-for-you plant compounds like flavonoids. According to Al Bochi, the flavonoids in chamomile can help relax intestinal muscles and reduce bloating. Dandelion Root If you’re feeling bloated, this might help to shed any extra water you’re storing. For years, people have used natural solutions like dandelion (that’s right, the flower) to stimulate urination. Now, research suggests this folk remedy may have some basis: People who took 8 ounces of dandelion extract in one day not only peed more often, but also peed in greater amounts. Their bathroom habits went back to normal the day following the experiment. We don’t know for sure if you’ll see the same effects by drinking dandelion root tea, but the warm, roasted flavor is worth a try. Fennel A plant with longstanding usage in Europe, fennel looks a bit like celery. The entire fennel plant is edible, from the greens to the bulb to the seeds. Fennel tea is made from the seeds (which also contribute to the spice profile in some Indian and Chinese cooking). Fennel has a mild licorice flavor, with subtle sweet notes. As documented by Germany’s Commission E (a scientific advisory board that evaluates the safety and efficacy of herbs used in folk medicine), fennel tea combats “gastrointestinal afflictions,” including “fullness and flatulence.” Ginger Known for its distinctively strong and spicy flavor, ginger tea offers a potential solution for a range of GI issues, including nausea, indigestion, diarrhea and— of course—bloating, according to a 2019 review in Food Science & Nutrition. “Ginger contains compounds called gingerols that can help speed up stomach emptying and reduce bloating and gas,” Al Bochi says. Case in point: A group of 24 healthy volunteers who took 1,200 milligrams of ginger capsules one hour before eating soup saw their stomachs empty twice as fast as when they took a placebo, according to a European Journal of Gastroenterology & Hepatology study. We need more research to see if taking ginger in the form of tea has the same effect, but if you enjoy the flavor of ginger tea, why not test the anti-bloating effects for yourself? Lemon Balm Lemon balm tea has a light, citrusy flavor (a curiosity, because it’s part of the mint family). Europeans have traditionally turned to lemon balm to relieve mild GI issues like bloating and gas, according to a 2013 report from the European Medicines Agency. More research is lacking, but again, if you like it, there’s no harm in sipping. Matcha Here comes the one “true” tea on this list: Matcha is a powder made from green tea. This full-bodied tea packs an earthy flavor, a deeper green color and, of course, caffeine (but less than in black tea). Among the many benefits of matcha: It’s full of cancer-fighting antioxidants and it increases metabolism, which makes it useful for weight loss. On the bloating front, studies point to a number of ways that green tea supports gastrointestinal health, including better food absorption and gas reduction. Because it’s in powder form, matcha is prepared differently from most teas. To make matcha: Scoop the powder into your mug, pour in water just off the boil, and whisk vigorously to eliminate any small lumps. There’s nothing to strain out; you get the entire tea leaf, which has been ground into powder. Many people add milk to their matcha, so you can enjoy it latte style or add a small amount of sweetener to taste. Peppermint Peppermint tea has a bold, refreshing flavor that not only fights bad breath but also soothes digestive issues. The key to this tea’s bloat-lowering success is likely thanks to a cooling compound found in the peppermint leaves: menthol. Menthol—the compound that gives peppermint its characteristic cool flavor—can help relax the intestinal tract and relieve bloating, Al Bochi says. Turmeric Turmeric is a bold yellow spice with a pungent, bitter flavor. It’s also been found to have potent inflammation-fighting and gas-relieving properties and has been used in traditional Chinese medicine to treat abdominal pain and bloating, according to a 2016 review in Electron Physician.]]> https://nutritiouslife.com/sleep-deep/10-foods-that-help-you-sleep/?utm_source=rss&utm_medium=rss&utm_campaign=10-foods-that-help-you-sleep Mon, 30 Oct 2023 00:00:00 +0000 https://nutritiouslf.wpenginepowered.com/10-foods-that-help-you-sleep/ Having trouble sleeping can really take a toll on your health, which is precisely why Sleep Deep is one the pillars of living a Nutritious Life. In this fast-paced world we live in, getting your zzz’s can be a challenge sometimes, and knowing exactly which levers to pull to improve your sleep can be a mystery.  Let’s take a look at everything you’ve probably already tried so far:  You banished your phone from your bedroom.  You swore off sugary treats post-dinner.   You added essential oils to your bedtime routine for a touch of sleepy-time aromatherapy.   You even have the most comfy Essentia bed ever. Yet, you still can’t get enough shut-eye—and it’s annoying. Really annoying. Your lids are shutting mid-meeting and you’re wasting cash on workouts you’ve signed up for and skipped. You just don’t feel your best. Well, guess what? We’ve got a little secret for you… Science tells us that just like there are healthy foods that help you feel energized and ready to take on the world, there are also foods that help you sleep, which means you will indeed be able to take on the world the next day.  Eating more and sleeping more? Sounds like a beautiful thing to us. 10 Foods that Help You Sleep 1. Almonds + Cashews These go-to nuts contain magnesium, a mineral which acts like a natural sedative. Even a small deficiency in magnesium can lead to trouble in the sleep department. Try one slice of Ezekiel toast with two teaspoons of almond or cashew butter with a sprinkle of cinnamon as an afternoon snack. 2. Apricots Not only pretty and deliciously tangy-tart, they’re chock full of vitamin C which can help relieve stress. Vitamin C-rich foods have been shown to help your body recover faster from stress, and fewer rattled nerves may mean a mellower slumber. Try two dried apricots (sans sugar and sulfur) cut up and added to your afternoon Greek yogurt. Be mindful of the higher calorie count of dried and go for fresh if you have trouble controlling portions. 3. Asparagus These green stalks are famous for helping us beat the bloat but they are also high in folate. Folate is essential for a healthy cardiovascular system and a deficiency of it has been linked to anxiety and mood regulation, both which can affect our slumber. Drizzle a little avocado oil over a few stalks, sprinkle with sea salt and pepper, and pop in the oven at 400°F for about 15 min. Top with a drop of balsamic vinegar. YUM. 4. Bananas Sweet and creamy, this fruit is a source of melatonin, a sleep hormone, as well as potassium, which helps normalize heartbeat. Try banana “ice cream” (pureed frozen bananas) topped with one tablespoon chopped peanuts for a perfect night time sweet fix. 5. Chamomile Tea Made from a tiny European flower in the daisy family, this tea, with its soothing mild flavor, is an age-old remedy for soothing yourself to sleep. Some health experts insist it can be more effective than sleep medications. Get in the habit of sipping slowly a cuppa chamomile nightly with a drop of steamed almond milk. RELATED: Sleep Procrastination: What It Is and How To Stop Doing It, Pronto! 6. Cheese Particularly swiss or cheddar, cheese is a good source of tryptophan. Tryptophan is an amino acid that encourages the release of melatonin. The hormone melatonin helps to decrease the time it takes to fall asleep, increases sleepiness, and may also increase the amount of time you spend asleep. An anytime-snack is one ounce of cheddar and apple slices. 7. Nutmeg The smell screams “apple pie,” but researchers have shown that nutmeg improves blood pressure and cholesterol levels, and it’s also earned a reputation as a home remedy for menstrual cramps and anxiety. Sprinkle nutmeg on your morning oatmeal or afternoon apple. 8. Popcorn Carbohydrates make tryptophan, an amino acid important for sleep, more available to the brain. Popcorn is a whole grain and packed with fiber, so you digest these carbs more steadily, making it a perfect night time snack. Air pop this movie-time fave and sprinkle on a little Parmesan cheese, cinnamon, or sea salt and pepper for amped-up flavor in your popcorn bowl. 9. Tart Cherries Considered a symbol of immortality in ancient China, this fruit is loaded with anthocyanins, an important type of antioxidant that lowers inflammation, as well as cholesterol and triglyceride levels. But they’re sleeping beauties, too, since cherries are a natural source of melatonin. Mix one tablespoon dried tart cherries with one tablespoon sunflower seeds to use as an oatmeal topper or anytime snack. Or, simply sip some tart cherry juice before hitting the sack. 10. Salmon Scientists are also studying the effects of omega-3 supplementation because these wonderful fatty acids are not only the building blocks of the brain, there’s also evidence that omega-3 fatty acids can fight depression, improve sleep, and boost libido. Salmon is super versatile and can be enjoyed any time of day. Go cured or raw and enjoy a lox breakfast or sashimi lunch, or try it dehydrated as jerky for an on-the-go snack. Or pop it in the oven with some lemon and dill for a quick and healthy dinner.  So there you have it: 10 foods that help you sleep better, which gives you energy to work out the next day, motivates you to eat healthier and stay hydrated, helps you stress less and nurture yourself, and helps you love more and live consciously.  And that, dear friends, is living your most Nutritious Life. Take Your Hunger for Nutrition Knowledge to the Next Level If you love learning about the best foods to eat for sleep and overall wellness, think of how awesome it would be to learn and share all about nutrition as a side hustle… or even your full-time job. Our Become a Nutrition Coach certification course gives you a solid foundation in nutrition science, plus techniques for coaching clients and growing your]]> https://nutritiouslife.com/stress-less/sleep-and-mental-health/?utm_source=rss&utm_medium=rss&utm_campaign=sleep-and-mental-health Mon, 04 Sep 2023 00:00:00 +0000 https://nutritiouslf.wpenginepowered.com/sleep-and-mental-health/ There are many (many!) reasons we might not sleep well—from scrolling on our phones in bed to stressing out about work to downing too much caffeine during the day.  But regardless of the reasons, insufficient sleep can harm overall health and well-being in surprising ways. Beyond waking up tired and grumpy, not getting the seven hours of sleep per night that is recommended for adults can have a long-term impact on mental and emotional health, contributing to a heightened risk for anxiety and depression. There is a good reason that Sleep Deep is a pillar of a nutritious life.  And while sleep problems have been steadily growing over the years, recently there has been a surge in sleep disorders, according to research that cites upended routines, more screen time, increased alcohol consumption and dissolving boundaries between work and private life as some of the key factors. “Once sleep is disrupted, it can impact mental and physical health, which may in turn cause further sleep disruption,” noted Athena Akrami, PhD, a neuroscientist at University College London. The Connection Between Sleep and Mental Health While we think of sleep as a time to power down our brains, they are actively performing essential tasks that contribute significantly to mental health and cognitive function. While you’re snoozing, the brain goes through a housekeeping process, employing the glymphatic system—a brain-wide waste clearance operation—to eliminate cellular waste, toxins, amyloid-beta and tau proteins (which are associated with neurodegenerative diseases such as Alzheimer’s) and more. Given this, sleep deprivation results in waste buildup and potentially, cognitive deficits. Research also suggests that this critical sleep-cycle decluttering helps with memory, learning, creativity, focus, decision-making, problem-solving, and concentration. Plus, getting adequate sleep helps with emotional stability and mood regulation. RELATED: Are Your Sleep Habits Messing With Your Mental Health? How Your Brain Picks Your Bedtime One of the critical biological processes that determine when you should go to bed is called the circadian rhythm. These 24-hour cycles correspond to exposure to natural (or intentionally induced) cycles of darkness and light. Everyone’s circadian rhythm plays a critical role in regulating bodily cycles, such as appetite, digestion, the release of hormones, and the regulation of body temperature. The brain also controls the release of two types of hormones that determine when you should sleep and when you should wake up. The release of cortisol induces a feeling of restfulness and alertness, while melatonin brings about a feeling of tiredness and sleepiness. The brain triggers the release of these chemicals depending on the amount of natural light or darkness that your retina is exposed to. Ideally, your overall health and lifestyle determine when you should go to bed. But in all cases, you should aim for a bedtime that allows you to get the minimum prescribed number of hours of sleep for your age group, typically 7-9 hours for adults. If you don’t consistently get that amount of sleep, you may develop a condition called sleep debt which happens when you consistently accumulate sleepless hours over time. If you are unsure when you should hit the pillow and turn off the lights, try using an online bedtime calculator to help you determine when you should turn in.  RELATED: 5 Ways Your Bedroom Could Be Affecting Your Sleep 10 Natural Ways to Improve Sleep and Mental Health Quality sleep can benefit mental well-being, and good mental health can lead to better sleep. Here, tips for enhancing both: Clean Up Your Sleep Hygiene Go to bed and wake up at the same time every day, even on weekends; Make your bedroom conducive to sleep – dark, quiet, and cool; Avoid electronic screens (phones, computers, TVs) at least an hour before bedtime as they emit blue light that can interfere with melatonin production; Invest in a comfortable mattress and pillows. Consume Sleep-Friendly Foods Limit caffeine and alcohol, especially in the hours leading up to bedtime; Consume sleep-promoting foods and drinks, such as almonds, turkey, chamomile tea and kiwi; Stay hydrated but try to curb fluid intake an hour before bedtime to minimize middle-of-the-night bathroom trips. Work Out Regularly Exercise: helps reduce symptoms of anxiety and depression while improving sleep. However, avoid intense workouts right before bedtime. Yoga and Tai Chi are gentle forms of exercise that can promote relaxation and mental balance. Studies in postmenopausal women showed that even moderate-intensity exercise can go a long way in improving sleep quality. Try Mindfulness and Relaxation Techniques Meditation can reduce stress, anxiety, and depression; Deep-breathing exercises promote relaxation and stress reduction; Progressive muscle relaxation involves tensing and then relaxing each muscle group, promoting physical and mental relaxation. Increase Your Magnesium Levels Many people are deficient in this hardworking mineral, which plays a crucial role in brain function and mood. (Low magnesium levels are linked to an increased risk of depression.) Additionally, magnesium helps with the regulation of neurotransmitters, which send messages throughout your brain and body —one of them involves muscle relaxation. It’s found in foods like green leafy vegetables, nuts, seeds, and whole grains, but can also be taken as a supplement. *Always consult a healthcare provider before starting any supplements Limit Naps Avoid crashing out for long periods or late in the day, as that could interfere with nighttime sleep. Connect Socially Regular interaction with loved ones and friends can improve mood and provide emotional support. Exposure Yourself to Natural Light Daylight helps regulate sleep patterns. Try to get outside in natural sunlight for at least 30 minutes a day. Establish a Pre-sleep Routine Engaging in activities like reading, listening to soothing music or enjoying a warm bath can send a signal to the brain that it’s time to unwind. For some, soft music or white noise acts as a sleep-inducing agent, while others rely on the power of essential oils as their “sleep potion.” There’s scientific evidence to support this practice—some oils, such as lavender, have a calming effect on the olfactory nerve receptors in the nasal cavity, which transmit sensory data to the brain. When the]]> https://nutritiouslife.com/drink-up/benefits-of-cutting-back-on-caffeine/?utm_source=rss&utm_medium=rss&utm_campaign=benefits-of-cutting-back-on-caffeine Mon, 22 Aug 2022 00:00:00 +0000 https://nutritiouslf.wpenginepowered.com/benefits-of-cutting-back-on-caffeine/ Whether you enjoy a warm cup of morning coffee or grab a mid-day caffeine pick-me-up, you’re in the majority if you consume some kind of caffeine each day. According to the Harvard School of Public Health, adults in the United States consume an average of 135 mg of caffeine daily which is about 1.5 cups of coffee. Since the “U.S. Food and Drug Administration considers 400 milligrams (about four 8 oz cups of brewed coffee) a safe amount of caffeine for healthy adults to consume daily,” the average American actually drinks less than the suggested limit. But, everyone metabolizes caffeine differently, and you may notice negative side effects of overdoing caffeine—especially on days or weeks when you rely on a little extra for additional “energy”.  Today, we’re digging into caffeine metabolism, which foods and drinks contain caffeine, the benefits of cutting back on caffeine, and some healthy substitutes to try. Caffeine Metabolism 101 Humans metabolize caffeine rapidly—absorbing 99 percent via the GI tract within 45 minutes of ingestion. Once absorbed, caffeine is distributed throughout the body and across the blood-brain barrier where it blocks the action of a chemical called adenosine and promotes wakefulness.  Enzymes called cytochrome P450 help to metabolize caffeine in your liver and people respond to it differently due to the variations in the genes that code for cytochrome P450. Some individuals have genes that allow them to metabolize and process caffeine quickly. Slow metabolizers, on the other hand, notice the stimulating impacts of caffeine more intensely and need to limit consumption since their bodies take longer to eliminate it. Other factors that impact caffeine breakdown include gender, race, specific medications, altitude, and smoking status. Which Foods and Drinks Contain Caffeine? Caffeine is found in drinks like coffee, tea, and espresso. It’s also present in soda and energy drinks. Here’s a quick breakdown of the caffeine content in standard-sized drinks: 2 oz energy shot contains around 200 mg caffeine  16 oz of an energy drink (the standard size!) contains around 170 mg caffeine 8 oz of brewed coffee contains around 95 mg caffeine 1.5 oz of expresso contains around 65 mg caffeine 8 oz of black tea contains around 47 mg caffeine 12 oz of Coca Cola contains around 40 mg caffeine 8 oz of green tea contains around 28 mg caffeine  Caffeine is also present in foods like dark chocolate (about 24 mg per gram), guarana beans (turned into a powder or extract and used in drinks and supplements), coffee-containing foods (like ice cream), and even some brands of gum. Many supplements also contain caffeine. Benefits of Cutting Back on Caffeine  You don’t have to completely cut caffeine from your diet. There are some benefits to sipping small amounts of caffeine: Increased alertness Improved athletic performance Reduced inflammation Boosted memory and thinking skills Aiding in weight loss through appetite suppression and stimulating thermogenesis Reduced risk of developing Alzheimer’s or Parkinson’s disease That being said, there is too much of a good thing, especially when it comes to caffeine. Limiting your intake may have some benefits: Decreased anxiety: The boost of energy from caffeine can cause anxiety-like symptoms like jitters, nervousness, and heart palpitations. Lower blood pressure: Caffeine may cause a spike in your blood pressure after consumption. For some people, this effect is short-lived. For others (and for chronic caffeine drinkers), this impact may be more long-term. Pearly whites: Coffee can stain your teeth by seeping through the tiny pores in your tooth enamel. *Pro-tip: drink from a straw to avoid the unwanted teeth staining and brush your teeth ASAP after sipping. Better sleep: Caffeine may impact your sleep-wake cycles and make it tougher to fall and stay asleep. This typically means less zzz’s, more sleepiness, and—as a result—a higher dependence on caffeine. Caffeine has a half-life of about 5 hours for a healthy individual. So, even if you think you’re giving yourself plenty of time before bed, that 2 pm pick-me-up could still impact your sleep. Lower calorie intake: Sugary Starbucks lattes, Monster energy drinks, and Dunkin’ frappuccinos pack a calorie punch. Although we recommend staying away from these sugary, processed drinks regardless of the caffeine, it’s still important to be aware of how quickly caffeine-containing drinks add up. (Did you know that a standard Starbucks Latte contains around 220 calories?) Saving money: You may think a local coffee shop pit stop on the way to work is no big deal. What’s $5.00 after all? But, if you drink coffee five days per week, 52 weeks per year, that’s $1,300 in coffee a year! Other important reasons to cut back on caffeine may include pregnancy, breastfeeding, irregular heartbeat, and high blood pressure. So, if you are noticing more jitteriness, you’re dealing with chronic or acute stress, your anxiety is high, or you’re having trouble falling and staying asleep, try cutting back on caffeine and assess how these symptoms change. If none of these symptoms apply to you and you’re within the FDA recommendation of 400mg per day, you may not need to adjust a thing. Related: The Surprising Truth About Your Coffee Habits  How To Cut Back On Caffeine Start by figuring out how much caffeine you consume each day. Then, assess where you want to be and cut back slowly if you think it’s worth your while. There are a few things you can add to your routine to help you move away from relying on caffeine quite so much.  Get more sunshine: The sun is a big source of Vitamin D. A few minutes of sun rays in the morning can help combat the fatigue you might feel as your roll out of bed. Sun exposure also helps correct wonky sleep patterns.  Replace with decaf alternatives: Swap out that second cup of coffee for herbal tea, hot lemon water, or simply abig glass of water. Sleep Deep: Make sure you are setting yourself up for success and consistently get 7-8 hours of sleep per night. When you’re better rested, you’re less likely]]> https://nutritiouslife.com/live-consciously/summer-vacation-the-nl-way/?utm_source=rss&utm_medium=rss&utm_campaign=summer-vacation-the-nl-way Mon, 23 May 2022 00:00:00 +0000 https://nutritiouslf.wpenginepowered.com/summer-vacation-the-nl-way/ Summertime in all its glory has got us thinking about how to live a nutritious life during summer vacation. As you prep for your summer travels and adventures, we’ve come up with simple hacks, helpful reminders and useful advice on how to maintain your healthy lifestyle this season. Read on for some of the best advice on living your most nutritious life this summer. Sweat Often Nutritious Life founder Keri Glassman, MS, RD, CDN, might be a registered dietitian nutritionist, but she embraces the virtues of a whole-person approach to wellness that goes well beyond just eating empowered. In the summer when Keri travels, she loves being active outdoors and looks for fun ways to incorporate this in the places she is visiting. While in the mountains, she’s all about finding a beautiful hiking trail. When she’s visiting a European city, she might look for a great walking tour that melds a bit of exercise with a dose of history. “When traveling, I like to think about keeping as many of the pillars of a nutritious life as consistent as possible,” Keri says. “So, even if I may be indulging in food a bit more, I stay consistent with a healthy breakfast (every hotel and every gas station can offer a balanced breakfast!) and I make sure to keep the Drink Up pillar going strong by bringing a water bottle to refill. I also pack my supplements and get my body moving every day.” Drink Up As summer and warmer weather arrives, so does the risk of getting dehydrated. If you’re taking your workout outdoors during your vacation or staycation, then you should be extra careful about hydration. Even if you’re just someone who sweats a lot, it pays to be extra prudent with your water intake in the warmer months. Intense exercise or high heat can lead to water loss. Losing as little as 2% of your body’s water content can have a significant effect on physical performance. Symptoms might include a higher body temperature, less motivation and feeling extra tired (both physically and mentally). Since it’s not uncommon for athletes to lose as much as 10% of their water weight during a workout or sweat sesh, staying hydrated is extra important in warmer weather. According to this randomized, cross-over study published in the Journal of the International Society of Sports Nutrition, “A tailored hydration plan, based on an athlete’s fluid and sodium loss has the potential to improve anaerobic power, attention and awareness, and heart rate recovery time.” Tips for staying hydrated: Drink pineapple water: This recent hydration trend is popular for a reason. It’s mouth-wateringly delicious, hydrating and full of health benefits. Find a recipe and learn more here. Skip the alcohol: Dehydration also interferes with sleep. To help your body maintain energy, keep alcohol consumption to a minimum. Forgoing alcohol for just one week will leave you more hydrated. We break down the benefits of going without alcohol for three weeks, week by week, benefit by benefit. H2O & lemon: “I have all my clients start their day with a glass of water with a wedge of lemon in it,” Keri says. Anchoring your day this way starts you out with a feeling of accomplishment because you get the benefits of the water and good hydration. The lemon is a great liver detox tool and the glass with water and lemon can be a visual cue to remind you to eat clean all day long. Eat Empowered With air travel still fraught with all sorts of unknowns, more of us will be packing up the car for an old-fashioned road trip this summer. If your idea of road trip fare involves snacks you pick up at gas stations along the way, think again. Road trip meals can be just as healthy as the ones you prepare at home. Here are Keri Glassman’s 12 favorite, healthy snacks for on-the-go travel. If you’re vegan, eating healthy on the road can be extra challenging, but it doesn’t have to be. Check out our guide to vegan road trip meals that includes easy, road-worthy recipes plus healthy vegan-friendly pit stops along the way. And for that road trip snack attack, we have a handy guide to plant-based road trip snacks that even your meat-eating family members will l-o-v-e! Live Consciously The holistic remedy of prescribing nature for health has become a growing trend around the globe. Physicians in various countries have been handing out “green prescriptions” in place of pharmaceutical meds as a way of treating chronic conditions, such as high blood pressure, diabetes, lung disease and anxiety, according to the World Economic Forum. What better way to improve your health while enjoying Mother Earth than to combine a doctor’s Rx with your summer vacation plans for a “wellcation”? Whether you’re traveling domestically or abroad, our guide to prescribing nature for health highlights “green Rx” programs in the U.S. and around the globe. Love More As the last two years have taught us, the people in our lives—and maintaining strong, healthy relationships with them—are so critical to our own wellness. According to the American Psychological Association, maintaining “strong social relationships” or friendships can increase our survival rate by as much as 50%. Yes, our friends are literally saving our lives! “Human connection isn’t just seeing our friends or smiling at strangers; it’s something we require in order to thrive,” says Monica Berg, author of Rethink Love and host of the Spiritually Hungry podcast. “Social connection improves our physical health and strengthens our psychological well-being.” So your summer survival guide should definitely include some quality time with friends—whatever that looks like for you, be it in person or virtual (a concept that’s here to stay!) Meanwhile, here are five ways to build stronger friendships virtually that you can apply to in-person situations as well. Stress Less Stress is linked to a whole laundry list of health concerns. Its impact on our well-being is hard to quantify, but rest assured it’s]]> https://nutritiouslife.com/sleep-deep/sleep-retreat/?utm_source=rss&utm_medium=rss&utm_campaign=sleep-retreat Fri, 20 May 2022 00:00:00 +0000 https://nutritiouslf.wpenginepowered.com/sleep-retreat/ If you’re craving a getaway that involves some serious snooze time, a sleep retreat may be the indulgence you’re searching for. One of the latest trends in health and wellness, sleep retreats are sanctuaries that focus on guiding guests on improving their sleep quality. These package deals are hosted by upscale spas and hotels and come with doctor-designed sleep and lifestyle itineraries. They’re created to invigorate extra-fatigued patrons by teaching them the delicate art of sleep in order to repair poor slumber habits. The Stats on Sleep According to the American Sleep Association, approximately 50 to 70 million adults in the U.S. have a sleep disorder. Insomnia tops the list affecting roughly 30% of adults on a short-term basis while 10% suffer from chronic insomnia. As a whole, 35% of American adults report getting less than seven hours of shut-eye on a typical night. This is considered insufficient sleep. Too many consistent nights of reduced quality of sleep can lead to sleep deprivation. This results in numerous health complications, including hormonal imbalances, cardiovascular conditions and a weakened immune system. In fact, a paper published in the scientific, peer-reviewed journal Healthcare reports that insufficient sleep is a global public health epidemic. The Sleep Foundation recommends that adults up to the age of 64 get anywhere between seven to nine hours of sleep each night while those 65 and older are advised to keep their head on the pillow for seven to eight hours. Why Sleep Retreats Are on the Rise “Sleep is a big deal these days,” says Michael J. Breus, Ph.D., “The Sleep Doctor” who is a clinical psychologist and both a Diplomate of the American Board of Sleep Medicine and a Fellow of The American Academy of Sleep Medicine. “Since COVID began, everyone wants to learn how to sleep better.” While Dr. Breus thinks that a sleep retreat is “a perfect place for education, due to less distractions, less stress and more interest in health,” you should keep in mind that some destinations that claim to be sleep retreats are not quite “legitimate.” “The experience will vary from place to place and really depends upon if the resort or property is involving a sleep doctor,” says Dr. Breus. “There are many people calling themselves ‘sleep specialists’ who have no advanced degrees and give ‘guidelines’ that have little to no value.” Furthermore, some packages labeled as “sleep programs” are simply offering relaxation services, such as massage and reflexology. “To be clear, the objective is better sleep,” he states. “In fact, the data would suggest that doing a massage before bed is not particularly sleep-inducing, but more relaxing. Again, not really sleep-focused.” Top Sleep Retreats If following a Dr. Breus-approved sleep-enhancement program in a blissful environment sounds like paradise, then check out these four luxurious destinations: Six Senses in Ibiza (Image: Senses Ibiza) The Sleep Wellness Program on this small Spanish island in the western Mediterranean combines advice from a sleep physician with yoga, meditation, cryotherapy and other treatments. Over the course of three, five or seven nights, guests can expect a personal consultation, wellness screening and gift bag of sleep amenities. Their sleep will also be tracked throughout the stay. Plus, this exotic resort accommodates only 137 guests and serves locally-grown, farm-fresh food and beverages. “This is an excellent program created by a world-renowned sleep specialist,” says Dr. Breus. “It has multiple aspects, including room amenities, specific mattresses, education and a sleep ambassador who has been trained by a sleep doctor to help educate guests. This is the best of the bunch by far.” Average Price Per Person: $510 for 3 nights, $730 for 5 nights, $1,070 for 7 nights Anantara Peace Haven Tangalle Resort in Sri Lanka (Image: Anantara) The Deep Sleep Ayurveda Program begins with a technology blackout. This is followed by an evaluation with an ayurvedic doctor and a personal dosha record. The lush resort promises deep sleep with the aid of an in-person “Slumber Guru” ritual and other soothing treatments. These include acupuncture and a shirodhara treatment (which involves warm oil drizzled on the forehead and massaged in specific patterns from the right to left temple, followed by a scalp manipulation). The schedule also includes calming activities such as visiting a pottery village, kayaking in a lagoon, spending time in a Buddhist temple and dining while overlooking a large coconut plantation by the Indian Ocean. “This program offers a visit with an ayurvedic doctor and a night with a Slumber Guru experience,” says Dr. Breus. “While I have no idea what this means, this plan seems to fall within the basic ideas of ayurveda sleep practices. Therefore, it feels a bit more authentic for that cultural experience.” Average Price Per Person: $820 for 5 nights Longevity Health & Wellness Hotel in Portugal (Image: Alvor) The Longevity Sleep Optimization program is a seven-night experience that aims to help guests regain sleep quality. It does this by offering a sleep apnea check-up and multiple integrative health exams. These include things like a physical, plus nutritional, fitness, heavy metal and cardiovascular evaluations. Tranquil therapies include a personal training session, yoga, massage therapy, guided meditation, energetic healing therapy and craniosacral therapy. The icing on the cake is the panoramic views of the bay of Alvor from this secluded hotel in Portimão. “This one actually has some sleep-related activities and there appears to be a sleep apnea screening,” says Dr. Breus. “It’s also very expensive!” Average Price Per Person: $3,780 for the 7-night program only (price does not include resort accommodations) Preidlhof Luxury DolceVita Resort in Italy (Image: Preidlhof) A seven-day journey at the spa hotel in the South Tyrol province in northeast Italy starts with a sleep analysis and heart health session. It continues with a heated quartz and sound treatment and a body therapy treatment (which releases emotional blocks, anxiety, and imbalances). Finally, guests are treated to a sleep ritual that incorporates a face and front body massage. The five-star hotel—complete with 10 pools and a six-floor “sauna]]> https://nutritiouslife.com/sleep-deep/sleep-great-and-stay-energized-dr-breus/?utm_source=rss&utm_medium=rss&utm_campaign=sleep-great-and-stay-energized-dr-breus Thu, 06 Jan 2022 00:00:00 +0000 https://nutritiouslf.wpenginepowered.com/sleep-great-and-stay-energized-dr-breus/ NOTE: This post was written by our friend Michael J. Breus, Ph.D., a double board-certified Clinical Psychologist and Clinical Sleep Specialist also known as The Sleep Doctor. He’s the author of four books, including his most recent, “Energize! Go From Dragging Ass to Kicking It in 30 Days.” We asked him to share a post about his new book, which was released last month. The holidays can bring substantial changes to our routines. Amid all the festivities, the routine-busting nature of the holiday season can disrupt our sleep and drain our energy—even well after they’re over. Busy schedules translate into late bedtimes and crowd out time for physical activity. Parties present us with sugary foods and lots of alcohol. Time with friends and family brings up complicated emotions and sometimes puts us in close quarters with people who are toxic to our emotional health. The cram-it-all-in pressure of the holidays can leave us stressed, drained, and dragging—physically and emotionally—and way short on the sleep we need to stay healthy and feeling our best. Even with the holidays in our rearview mirror, we need strategies for keeping our batteries charged and our nightly rest protected. A Recipe For Keeping Your Batteries Charged Maximizing your body’s natural energy stores and elevating your sleep is the subject of my new book, “Energize!: Go From Dragging Ass to Kicking It in 30 Days.” I wrote Energize with Stacey Griffith, a founding instructor of SoulCycle. Stacey and I have known each other for years. Bringing together my expertise in sleep and chronotype and Stacey’s expertise in metabolism and movement was a fascinating journey for both of us and resulted in a book I’m excited to share with you. Energize! brings together the latest scientific understanding of chronotype and metabolic type (aka body type). Our chronotype and our metabolic type are both determined by our genes. And just as every chronotype has an optimal routine for the “when” of daily life—the timing of sleeping, eating, exercising, working hard, taking it easy—our individual metabolic types have different genetically-driven needs for movement, rest, and recovery. This is all in order to build strength, stamina, flexibility, and maximize physical and mental energy. Establishing daily routines and habits based on chronotype and body type is the remedy for the stress, fatigue, weight gain, low mood and restless sleep that affect so many of us. Don’t know your chronotype? Take this quiz: www.chronoquiz.com. “Energize! is a step-by-step guide to creating individualized routines and habits that help you shed fatigue, stress, sleeplessness, and low mood, and reclaim abundant energy and vitality in your daily life, using your body’s unique circadian and metabolic biology as a roadmap.” Together, Stacey and I dug deep into the scientific research (and conducted research of our own) to develop personalized daily protocols for sleeping, eating and activity for every chronotype and metabolic type. Energize! is a step-by-step guide to creating individualized routines and habits that help you shed fatigue, stress, sleeplessness, and low mood, and reclaim abundant energy and vitality in your daily life, using your body’s unique circadian and metabolic biology as a roadmap. Let’s talk about how you can navigate these times without depleting your energy and losing sleep. Protect Your Resting Energy Protect Your Resting Energy: Get ahead of jet lag to minimize its impact (and stick to your regular sleep routine if you’re staying at home). A lot of us are traveling for the first time in a couple of years. Remember jet lag? Jet lag can drain the fun right out of a journey. It leaves you feeling fatigued, irritable, foggy-headed, sleepless and out of sync with your circadian rhythms. Jet lag gets more severe the farther we travel from our home time zone. A guideline is that it takes a full day to recover from every time zone you cross. And traveling eastbound will have a bigger impact on your sleep and circadian rhythms than traveling west. For all chronotypes and body types, the best way to minimize the impact of jet lag is to adjust your schedule to your destination time as soon as possible. You can start this process before you leave home. The week before your departure, adjust your sleep times, wake times, and meal times closer to the times you’ll be sleeping, eating, and active at your destination. If you’re traveling through a single time zone, you can adjust over a couple of nights to be fully on your destination schedule before you set out. For two or more time zones, adjust your schedule incrementally over a few days, to get closer to your destination time. If you can, sleep during the trip so that you’re less tempted to take a nap before your destination bedtime. Do your best to nap during the times you’d otherwise be asleep according to your destination time zone. When you arrive at your final destination, be sure to follow your new schedule accordingly and don’t turn in for the night until it is bedtime in the current time zone. Don’t go to bed early! Here’s a pro tip that can make adjusting your schedule during travel so much easier: I travel constantly, and I use the Timeshifter app (www.timeshifter.com) to help shift my routine when I’m traveling long distances. Timeshifter takes information about your chronotype, your home base and destination locations, and your flight times and does the work for you to create a personalized schedule for when to eat, when to get light exposure, when to sleep (and nap), when to consume caffeine, and when to take melatonin. What else can you do to minimize the effects of jet lag while you’re on the road this season? Limit alcohol and caffeine. Both alcohol and caffeine will dehydrate you, which intensifies fatigue, exacerbates concentration issues, and can lead to overeating and/or eating at the wrong times for your new schedule. Dehydration also interferes with sleep. To help your body maintain energy, keep alcohol and caffeine consumption to a minimum, and]]>