Health & Wellness Wednesday 1: Routine for Better Sleep

Want to be an all-star at work? Improve your sleep routine! Experts say that getting more sleep can help your work performance – and getting too little can degrade it.  In Forbes, Moira Lawler talks about several recent studies about the effect of sleep – or lack of it – on work performance. She notes:

A study in the journal Sleep found that subjects who racked up just six hours of snooze time per night for two weeks functioned as badly as if they were deprived of sleep for 48 hours. Here’s the thing: The study’s subjects actually thought they were performing well—not just skating by but actually doing an all-star job.

Most of us know that getting a good night’s sleep is important to our overall health, but for many, the trick is how to get enough in terms of both quantity and quality.

nightly-routine-for-better-sleep

Health & Wellness Wednesday: tips to Improve your gut health

Some great tips on improving your gut health from Dr. Mark Hyman:

9 Ways to Optimize Gut Flora
The best way to grow a healthy inner garden and make your gut bugs happy begins with your diet. Here are 8 ways to build healthy gut flora starting with your next forkful:

  1. Eat whole, unprocessed, unrefined foods. One of the best ways to maintain gut health involves cutting out the sugar and refined carbs and jacking up gut-supporting fiber.
  2. Make 75 percent of your plate be vegetables and plant-based foods. Your gut bugs really love these high-fiber plant foods.
  3. Eat good fats and get an oil change. The good fats we mentioned earlier (like omega-3 fats and monounsaturated fats, such as extra-virgin olive oil) will help with decreasing inflammation, giving healthy gut bugs a chance to flourish.
  4. Supplement smartly. Beyond the numerous benefits (including reducing inflammation), studies find omega-3 fatty acids can support healthy gut flora.  You should definitely supplement with an essential fatty acids formula, if you’re not regularly eating wild-caught fatty fish.  You can find professional-quality formulas in my store. Take a good probiotic supplement. This helps reduce gut inflammation while cultivating health and the growth of good bacteria.
  5. Add more coconut. Studies demonstrate anti-inflammatory and weight loss benefits from adding Medium Chain Triglyceride or MCT oils. One of my favorite fats, coconut oil and coconut butter, contains these fabulous fat-burning MCTs.
  6. Remove inflammatory fats. Cut out bad, inflammatory omega-6 rich fats like vegetable oils. Replace these with healthier oils like extra-virgin olive oil and coconut oil.
  7. Add fiber-rich foods. Nuts, seeds, and a special fiber called glucomannan provide prebiotics and feed our healthy bacteria.
  8. Add fermented foods. Sauerkraut, kimchi, tempeh, and miso contain good amounts of probiotics so your healthy gut bugs can be fruitful and multiply.

The above recommendations are not miracle cures. They are the actions that lead to normalized gut function and flora through improved diet, increased fiber intake, daily probiotic supplementation, the use of nutrients that repair the gut lining, and the reduction of bad bugs in the gut with herbs or medication.

Yes, inflammatory fats will definitely damage your gut bacteria. But the right fats, including omega-3s and extra-virgin olive oil combined with a whole, real food diet can actually repair your gut and even increase good bacteria.

Saturday Swap: Raw Almonds

Snack Bar < Handful Raw Almonds

Most of the store bought bars are nothing but sugar, gluten and fillers. Instead, grab for a handful of raw almonds, which will tide you over until your next meal while keeping your mind sharp and your blood sugar balanced.

The-Ultimate-Guide-to-Nuts

Saturday Swap: Kale Chips

Swap Potato Chips with  Kale Chips

Trans fats are at the core of those addicting, salty, potato chips. Ditch them! Grab for a healthy upgrade with kale chips, which contain protein, fiber, vitamins A, C and K, folate and omega 3 fatty acids. The best part is, you can season them however you’d like! Use nutritional yeast for a “cheesy” flavor, or cayenne for a little punch.

>>> here are some easy kale recipes

How-To-Make-Kale-Chips