Quality Sleep – Drinking This Could Help You Sleep Peacefully

Sleep allows your body to rest, restore and rejuvenate. We sleep almost a third of our lives, so what can you do to get quality sleep?  Have you considered Banana Tea?

Quality Sleep | Sleep Tips | Banana Tea | Bedtime Routine

You probably have tried many tips to get quality sleep.  The first thing to do when trying to get better sleep is to develop a consistent sleep pattern.  This means you go to bed and wake up the same time every day.  Not just 5 days a week, but all 7 days. If it is difficult, at least try to wake the same time within a half hour.  When you are training your body to do this, it is so important to keep this cycle.  Once you trained yourself, you can break the rule occasionally, but you will find yourself waking before your alarm even when you think you want to sleep in.

Our bodies are rhythmic and when you allow your body to sleep consistently, it allows for your circadian rhythm to regulate.

Getting enough magnesium is one strategy for sleeping better.  It is a critical mineral for biochemical reactions in the body.  Our soil is becoming depleted of magnesium, so you may not be getting the amount you need.  Magnesium is critical for sleep. It allows you to relax,  and  it can lower your cortisol, which is your stress and waking hormone.

You may have heard of Epsom salt baths in the evening to get magnesium. This can be a great strategy.  You are able to absorb magnesium through your skin as you soak, relax and give yourself some self-care.  Fill a bath with warm water and 1-2 cups of Epsom Salt.  Soak and relax. You are a busy woman. You may not have time for a bath every evening.

Have you tried Banana Tea?

You may know that bananas are good for potassium, but did you know they are good for magnesium as well?  The interesting fact is that the banana peel has 3 times as much magnesium as the actual banana.  Dr. Michael Breus, PhD., The Sleep Doctor, is the one who has been known to have his patients drink Banana Tea.

About an hour and a half before bedtime make and drink Banana Tea, so that it doesn’t cause you to wake in the middle of the night to go to the bathroom.  Here is what I do.

Quality Sleep | Sleep Tips | Banana Tea | Bedtime Routine

Banana Tea for Quality Sleep

1 normal-sized ripe banana
2 cups boiling water

Cut off ¼ inch of top and bottom ends of the banana.  Leave the peel on. Place the banana into boiling water and boil for 10 minutes. Strain banana water into a cup. Add a little honey or cinnamon if desired. Drink. (You can eat peeled banana the next morning with cinnamon, but it is squishy and discolored.)

Because I do not like overripe, squishy banana, this is a great way to use that browning one that I find at the bottom of my fruit bowl.

Will you try this tea and drink it as a part of your evening routine?  Tell me in the comments below how you make sure you are getting magnesium.

 

Sleep will be one of the pillars we address for one week during the 28 Day Healthy & Fit Fall Jumpstart online program.  Find out how you can get the support you need by clicking the photo or the link below.

Starts October 6, 2016

Healthy & Fit | Health Jumpstart | Online Program | Healthy Living

Click to join today for Early Bird Rate >>>>>>>> Healthy & Fit Fall

 

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Quality Sleep | Sleep Tips | Banana Tea | Bedtime Routine

5 Pillars to Healthy Living After 40

Healthy living changes when you reach 40 and beyond.  What you could eat, do, & try in the past, doesn’t seem to work the same way.  As you go through perimenopause and enter menopause, your body changes and needs different support.  These five pillars of healthy living are where you start.

As you move into midlife, you are aware of how your life is changing.  Your kids are growing up and out. Your job is stable. You have achieved many of your goals. You are finding the crazies of your 20’s and 30’s are changing as your priorities and outlook on life change. You see that your life is ready for a little focus on you and on the meaning your life has, but your body and mind aren’t cooperating.

Healthy & Fit | Health Jumpstart | Online Program | Healthy Living

Now is your time. You have given to your family and your job. Your kids are wanting and moving on toward freedom and their own lives. Now you can focus on you: enjoying life, learning for enjoyment, finding fulfillment, and glimpsing peace.  However, your body isn’t cooperating. You are waking with aches you didn’t have before.  You stay up a little later and you pay for it the next couple of days. You are more tired and need more sleep, yet you wake at 3:00 a.m., mind alert and ready to go until right before your alarm. The exercise you have been doing for years is feeling painful and boring.  Now that you can go and do on your own schedule, your get-up-and-go is nowhere in sight.

When this happens focusing on The 5 Pillars of Healthy Living can help you bring back your mojo and energy.  You can feel better than you did in your 30’s.  It doesn’t have to be hard.

The 5 Pillars of Healthy Living after 40

1. Support – Don’t Go It Alone

During your first 20+ years of adulthood you just ‘lived’.  You didn’t have to worry about healthy living, you just worked and lived.  However, a few pounds have crept on. How did your pant size get to be that! You have tried making changes, but nothing seems to work.

While working with my clients, I have discovered the key to making lasting changes – don’t go it alone.  Anytime you focus on a change, there are hurdles and bumps along the way. Life gets in the way.  It is easy to lose motivation and determination.  When you are going it alone, it is easy to let the priority of you, the priority of healthy living, go. This one bite. This one night. This one sleep. But don’t they just lead into two, three and more times?

You deserve to have support, a “BFF” if you will, helping you through the road mines of making little changes to your health.  You have accomplished and worked hard all of your life.  You still need to, but at least you can have that ear, guidance and savvy of a healthy living guide, so you don’t have to research it and figure it all out on your own.

Aren’t you ready for a healthy living companion?  You deserve one.

2. Food – Nourish Your Changing Body

Remember when you could eat whatever you wanted, and your jeans fit anyway?  Now you look at dessert and your belly swells.  The bloating seems to come on no matter what passes your lips.  You have tried different diets, but they are all too hard, and you are tired of depriving yourself.

Overweight is not the problem, it is a symptom of imbalances in your body. Starting with changing what you put in it is the key to food.  It is adding in the good, so you aren’t hungry for the junk. Controlling blood sugar swings can be easier than you think.

You start where you are and make small changes to what you eat, adding in nourishment for your body and mind in ways that become a part of your day instead of a chore.  Remember the lose 10 pounds in a week schemes rarely work especially when you are over 40. Even if they do, the weight comes right back on. It is critical to focus on small lasting changes from where you are right now.  Over time, the changes nourish your body and allow it do its job of balance and weighing what is right for you.

3. Sleep – Let Your Body Refresh and Restore While You Rest

You are a busy woman and sleep seems to be a luxury, but let me tell you it is not.  Sleep plays a critical function in your body.  Think about it, why would God create you to need 7-8.5 hours of sleep (1/3 of your day) if it wasn’t a critical part of healthy living?  He even rested on the 7th day.

Sleep is restorative to your body.  The body needs time to repair its cells and organs.  It does this during sleep.  Your brain, which is the largest energy user, needs a way to drain all of the toxins that build up during the day.  Think about it…when you don’t get enough sleep, what is the first thing that feels off? Your brain…you have brain fog, things seem heavier and harder, you want to eat junk carbs for energy.  Your brain has not had time to restore.

I have found when working with clients, if sleep is not addressed, the rest of the things you do for healthy living aren’t as beneficial.  You are fighting yourself.  Sleep, how much you need and when, needs to be determined and worked toward because sleep is one of the first things that gets messed up with hormonal imbalances of  peri- and menopause.

4. Movement – Giving Your Body Natural Movement

Exercise is good but it is a stressor to your body. The constant, low-grade stress of living hard has built up in your body affecting your cortisol and adrenal functions.  Exercising too much can actually cause more problems for your body.  Spending time to figure out what movement is right for your body is critical to allowing your body to function optimally.

If you aren’t exercising, starting with small steps is how you begin. If you have been exercising hard, then trying to let some of that go to let your body relax may be the key.

Moving in natural ways throughout the day can be fun when you find little ways to incorporate it in your daily life.

5. Self-care – Treat Yourself Like a Queen

I could go on and on about this one. The women I know have put their physical, mental, emotional and spiritual care behind those they love for many years. When your children leave home, embrace this as the time to take care of you. No, that doesn’t mean plopping in front of the tv every night for mind numbing shows.  It means purposely figuring out what renews your mind, what refreshes your body, and what calms your spirit? Then making time for it and banishing guilt.

Self-care can be so much fun, but it isn’t just to baby yourself. The goal is to allow your body to relax and restore, so it can be healthy, allowing you, at this time in your life, to then move toward a new career, go out and volunteer to make the difference you always wanted, travel and see the world, or find a new, closer relationship with God. When you take care of yourself, you then can give and enjoy more for a fulfilling life.

How to Embrace the 5 Pillars?

It can seem overwhelming and daunting, but it doesn’t have to be.  Embracing the last four pillars can be easy when you have the support and encouragement of a confidant and companion on the journey.  Taking time to make changes allows you to embrace and enjoy your midlife. That is why I created a new program, Healthy & Fit Fall Jump Start where you will get the support you desire while addressing, in small ways, your food, sleep, movement, and self-care for 28 days.  Just four weeks to making small changes that become a part of healthy living.

Move into your empty nest life with your mojo and vibrancy. The second half of your life can be a fulfilling and exciting time for your to grow mental and spiritually while not growing out of your jeans.

Find out more information:

Healthy & Fit | Health Jumpstart | Online Program | Healthy Living

Healthy & Fit Fall Jumpstart

Because this is a new program, I am releasing it as a beta program for limited participants at a ridiculously low rate.  I am proud of all of the information and tools provided.  This 4-week program is packed so that you can pick and chose the tools that work for you. You don’t have to use them all, even small changes will get you on the road to optimal health. We will address one pillar a week.  I will want your feedback at the end to make sure this program is what women over 40 need to reclaim their healthy living for a vibrant, fulfilling life.  Won’t you join me?  I will be there every step of the way. Join your tribe for healthy living.

Starts October 6, 2016

Healthy & Fit | Health Jumpstart | Online Program | Healthy Living

Click to join today for Early Bird Rate >>>>>>>> Healthy & Fit Fall

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Easy, Healthy Snack Ideas with Free Printable

Easy Healthy Snacks - Printable for Ideas Anytime | Inner Savvy Wellness

When you are hungry, you don’t have time to think about what is a healthy snack. It happens to all of us from time to time. You are out and about when the day seems to get away from you, and you realize that you are starving. You need to get something to eat right now, and there are no healthy options in sight. You try to pick the healthiest item from a list of bad choices.

While it may not make a long-term difference in your health if the above scenario happens every once in a while, for many people, it happens on a daily basis. This scenario can easily be prevented with a little planning.

When you know you are going to be away from home for more than 2 hours, have healthy snacks prepared so you can eat on the go.

Find snacks that appeal to you and are easily transported. You can keep snacks in an insulated sack with a freezer pack, if needed. This way you are never stuck without a healthy option when hunger strikes.

Healthy Snack Options for Home or On the Go

Energy Trail Mix                                                        Energy Bites

Mixed berries or other favorite fruit                     Green Smoothie

Simple Paleo Reese Cups                                      Avocado Chocolate Pudding

Hard-boiled Eggs                                                      Kale or Zucchini Chips

Simple Mills crackers                                            Roasted Chickpeas

Leftover Vegetables                                                 Almonds and dried cranberries

Carrot or cucumber sticks & hummus                 Quality, grass-fed beef jerky

Apple slices and nut butter. May add cacao nibs or pieces of dark chocolate

Make your own trail mix (example: almonds, pumpkin seeds, sunflower seeds, walnuts and coconut)

Unsweetened greek yogurt – add fresh berries

Protein Bars (the ones with protein are filling, and have less sugar) (My favorites)

Shredded coconut mixed with unsalted sunflower seeds

Organic tortilla chips and guacamole

Make your own healthy ‘treats’ ahead of time (check out this site for a healthy banana bread recipe)

 

You don’t have to be a slave to junk food, fast food or the vending machine for your snacks or when you are on the go. With a little forethought, you can always have healthy snacks with you, helping you avoid the sluggish feeling that comes from eating empty calories.

When you do select snacks that are already packaged, always read the label. Choose snacks that are low in sugar and have protein or healthy fats in order to avoid blood sugar level spikes.

Take control of your diet and make progress toward living the healthy lifestyle you have been envisioning by preparing healthy snacks. You will be rewarded with more energy and better results in your weight loss efforts. It only takes a small time investment to begin reaping the rewards!

What are your favorite healthy go-to snacks that you enjoy?

Grab your printable list of snacks to keep inside a cupboard door or in your pantry for quick ideas. Just enter your first name and email and you will immediately receive the link to print for a handy reference.


 

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Healthy Snack Idea - Free Printable | Inner Savvy Wellness

Guest Post: 100 Powerful Positive Affirmations That Will Transform Your Life

I am thrilled to share this guest, blog post by Potato Mama.  She writes about personal development, living your best life, and more. I love positive quotes and affirmations.  A while ago I created a list of 20 Inspiring Mantras for Healthy Living for you to use this year. You might be ready for new affirmations for health and other areas of your life.  Thanks, for sharing, Potato Mama.

100 Power Positive Affirmations That Will Transform Your Life | Potato Mama | Inner Savvy Wellness

Make it a daily habit of priming your mind with positive affirmations.

Positive self-affirmations can create behavioral changes, support positive thinking, and could even heal your body.  Click to read all 100 positive affirmations. They are sorted into 10 categories, so you can use and modify those that are most relevant to you.

Click to read all 100 positive affirmations to start using today.

 

 

 

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Let’s Get Real

Let’s Get Real Friday Party – #157

Let’s Get Real Friday Party will continue next week, but without me co-hosting.  I have loved being a part of the link up party for the past 9 months; however, this will be my last week hosting.  I just can’t keep up with all of my responsibilities.  One thing I teach women when I work with them as a healthy coach is to let things go when your stress level goes up.  I spent some time evaluating my time and stressors.  Co-hosting is one thing I can let go of even though I enjoy it. I will, instead, participate with a link up to the party each week.  I am not disappearing, just letting go of the co-hosting responsibilities. You are in great hands with Christina, Gayle, Nicole, and Patty.

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7 Day Healthy Habits Challenge Starts Soon

Come Join the FREE 7 Day Healthy Habits Email Challenge!

I am beyond excited to share this with you because I know you’re going to love it!

If you want to finally get back your slimmer, sexier body, feel years younger, and set yourself up for a lifetime of vibrant health… this is for YOU!

I am launching a BRAND NEW 7-Day Challenge
Edit:  The 7-Day Challenge is over, but if you sign up, you will be notified of the 30 Day Healthy & Fit Challenge that starts Oct 6.

If you’re ready to discover the SIMPLE HABITS that will transform your body and help you establish the balanced, healthy lifestyle you desire, you’ll want to join us.

Sign up for the 7-Day Healthy Habits Challenge today for FREE (A $27 value) and you’ll discover: 

  • The 7 critical strategies that are KEY to finally achieving your health and fitness goals
  • How to easily incorporate simple habits and food choices that will help you live a healthier lifestyle, without adding more time-consuming tasks or unnecessary stress to your life.
  • Tons of FUN, guidance, and support from a certified health coach and mentor (that’s me!).

PLUS…

All the support and encouragement you need to develop healthy habits that will last a lifetime, one day at a time. You’ll also get exclusive access to a private Facebook group of like-minded people who are ready to transform their body and lifestyle for good.

Be sure to share this email with your friends and coworkers – the more, the merrier!

 


Linking Up to:
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Join the FREE 7 Day Healthy Habits Email Challenge | Inner Savvy Wellness

 

Healthy Living Reading Challenge – August 2016

How are you doing on reading for the Healthy Living Reading Challenge?

Healthy Living Reading Challenge - August 2016 | Inner Savvy Wellness
August 2016 has been a busy month of getting my oldest off to college. It is his 3rd year, but he has his own studio apartment. Shopping was in store.  Took him to college 10 days ago and my husband and I attended a 3-day weekend mini-retreat.  My youngest started his senior year of high school.  Since we homeschool, he has been working on his classes at home for the past few weeks to get a head start. He started one class at the local high school 3 days ago.  He will also be taking one class at the local community college.  It was our last first day of homeschooling.  Feeling a little melancholy about it.  It is all good.

I did read for the Healthy Living Reading Challenge. I picked the topic of sleep for this month.  I love this topic.  To me, it is one of the most fundamental things you can do for your health. I have done research on this topic and even have taught a 2-hour class on sleep tips.  It will be my topic for Raising Healthy Families in September.


Michael Breus, PhD., wrote the book, The Sleep Doctor’s Diet Plan: Lose Weight Through Better Sleep. He has a new book, The Power of When, that is coming out in September. It is going on my to-read list.

Dr. Breus first gives the science behind sleep, then what happens when you sleep, and follows with special sleep challenges for women. The book continues with his plan for you to sleep better, including diagnosing your sleep deficits, rules for better sleep, creating a good sleep environment, and diet for sleeping better.  I love that he also includes healthy recipes at the back for you to try. I will be trying Buckwheat and Red Lentil Pilaf on page 224.

Here are a few favorite quotes from the book with my thoughts after the quotes.

“Sleep is the necessary physiological function that keeps you alive.” page 6.  Do you ever think about that?  Do you just feel like sleep is a waste of time?  It isn’t. It is a critical function of your body.  Sleep is crucial if you want to be healthy and vibrant. Read more in Sleep to Detoxify Your Brain and Body.

“…think of hormones as messengers connecting various systems and command center of the body; they get produced in one part of the body by tissues and glands such as the thyroid, adrenals, and pituitary and then pass into the bloodstream for delivery to distant organs and tissues, where they act to modify structures and functions.” page 44.  That is a mouthful, but it drills down to what hormones are.  We talk about hormones, but do we understand what they are and do? This one sentence explains hormones in a nutshell. Sleep hormones are critical to your body and are affected by the quality and amount of sleep you get.

“Millions of women report at midlife, it takes longer to fall asleep and is harder to stay asleep. The result is daytime sleepiness, irritability, difficulty concentrating, and poor performance.” page 71.  You are not alone.  It happens. My clients all have had sleep problems attributed to midlife issues.  There are things you can do about it. Don’t fall into the ‘it is normal so it must be healthy’ thoughts.

“The concept of sleep debt has you taking sleep out of your body’s bank account during the day and putting it back at night, but in truth, your body is more like a very sophisticated chemistry set.  What goes into your body affects the functioning of everything else inside, especially your ability to sleep.”  page 169.  Read that again, what you eat affects your ability to sleep.  Because we aren’t a robot how much we sleep affects what we eat.  We must pay attention to the intricacies of bodies in the areas of sleep, food, movements, stress reduction and more to live our healthiest lives.

If you are struggling with sleep. I know few people who aren’t, then this book should be on your to-read list.

See all the books I have read and more information on the reading challenge.

Healthy Living Reading Challenge | The Sleep Doctor's Diet Plan, Michael Breus, PhD. | Review | Inner Savvy Wellness

Linking to:
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Let’s Get Real Friday Party – #156

Link up party time! It’s so good to see you again. Let’s get this party started. We are thrilled that you decided to link up with us this week. Let’s Get Real is a showcase for some of the best bloggers from across the world. We can’t wait to see what you have been working on this week. Make sure you share this party with your friends so that we can grow. Don’t keep us a secret!

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Healthy Living Savvy Health Round Up #8

Savvy Health Round Up Link Love | Inner Savvy Wellness | Links You Will Love
Healthy Living is what the Savvy Health Round Up is all about.  Food, Movement, Sleep and Self-care should be the cornerstones of your healthy living. I am sharing what I found interesting lately. Let’s get to it.

Food & Diet
Neuroscientist Shows What Fasting Does to Your Brain & Why Big Pharma Won’t Study It.  Fasting or intermittent fasting can give benefits to your health.  Do you ever fast?  Why or why not?

Mini Lemon Lavender Cakes. These look too yummy not to share this link.  Paleo and healthy.  Give them a try.

Movement & Exercise
Nine Quiet Exercises You Can Do In Your Hotel Room without Equipment is a great post for those of you who have small spaces.  You don’t have to be at a gym to get your body moving.

Sleep
Sleep Resets Brain Connections Crucial For Memory and Learning, Study Reveals is another study showing the importance of sleep. If you aren’t getting enough sleep, you can not be living a healthy life.

Self-Care
Easy Detox Tool for Happy Hormones.  This detox tool is easy to do.  It sounds like it might smell or be difficult to do but try it. Grab a good book to read while you are doing it, and you are pampering yourself in more ways than one.

Growth
14 Top Time Management Tips gives some great ideas to create more time. One of the reasons my clients tell me they aren’t living a healthy life is because they don’t have enough time.  Check this out to manage your time better so you can prioritize health.

As a health coach, I empower women who are motivated to take charge of their health and stop waiting for the white coat cure.  I help you bust sugar cravings, banish fatigue and tame tummy troubles.  I do that by running labs, correlating your labs to your symptoms, then help you make changes to your diet and lifestyle. Along with support, encouragement, and information, one of my roles is a resource guide.  There is a ton of information out there; it can be confusing. The good stuff can get lost in all the yuck.

Comment below on something new you learned or on something that reinforced what you already now.

Let’s Get Real Friday Party – #155

Hi everyone! August is on the downhill, and it feels like we need to grab hold of the last of summer. So, let’s get this party started. We are thrilled that you decided to link up with us this week. Let’s Get Real is a showcase for some of the best bloggers from across the world. We can’t wait to see what you have been working on this week. Make sure you share this party with your friends so that we can grow. Don’t keep us a secret!

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