Sleeping Tips

The following sleeping tips come from Christine Seymour, a Health & Fitness writer, and can also be viewed at http://www.sparkpeople.com/resource/wellness_articles.asp?id=420

- Create the right environment.

Get your body and mind in the habit of using your bedroom for sleeping. If you frequently sit in bed to pay your bills, do your homework, watch television, eat, talk on the phone, etc., your mind will expect that the bedroom is for daytime activities. Instead, create an environment that is suitable for sleeping. Equip your room with soft lighting, comfortable bedding, and relaxing music. Other tricks include turning the temperature down a few notches, and turning the clock away from your view. Recent studies reveal that watching your sleep time vanish into the morning hours only makes you more anxious and less able to fall asleep.

- Get yourself into a routine.

This is especially hard for people with wavering, active schedules, like students and parents. On busy days, it is difficult—but crucial—to be firm with a routine. If you normally don't fall asleep until the wee hours of the morning, or if you don't have a sleep schedule at all, try going to bed a half an hour earlier each week, or set a time to get in bed and stick with it. Eventually your body will get used to going to sleep at that time and it will begin to come naturally.

- Limit food and beverage intake before bed.

As you lie down to sleep, acids in the stomach level out, making heartburn and indigestion more likely to occur. Also, your metabolism increases slightly to digest food, which can also raise your energy level. Stop eating at least three hours before your scheduled bedtime. If you must snack on something, keep it small, and avoid high-fat foods, which take longer to digest. Instead, have a granola bar, some toast, or a small bowl of cereal, but keep your portion small. Say no to stimulants like caffeine and nicotine, which can raise blood pressure and energy levels. Alcohol may be a depressant, but after its sedative effects wear off, your sleep patterns will suffer.

- Consider a natural approach.

Certain herbal teas can help you relax and fall asleep. Chamomile is a popular herb that slows the nervous system and promotes relaxation, for example. As always, consult your health care provider, use herbs and other supplements only as directed, and make sure to read labels. Some herbs may react with certain types of medication or cause adverse effects in individuals with liver disease, Parkinson's disease, and pregnant or nursing women. Other liquids, such as a small glass of warm milk, may also help.

- Know when and how to nap.

When energy levels drop around 3-5 p.m., most of us desire a little shut-eye. Napping is okay, as long as you do it wisely. Most sleep counselors recommend napping for no longer than 20 minutes. Exceeding 20 minutes could leave you feeling groggier and make it harder for you to fall asleep at bedtime. If you know you have to stay up late, or if you have an erratic sleep schedule (especially new moms), take a nap during the day. You’ll be more productive and in a better mood.

- Take control of your worries.

Let’s face it—most of us lead very stressful lives. Stress, surprises, and changes can take a toll on your sleep habits. Schedule some downtime each day for meditative activities like stretching or a hot bath. Try to decrease your brain activity before bed by writing down your thoughts in a journal and closing the book on the day. If thinking keeps you up at night, get out of bed and try to be productive. Deal with those thoughts (pay the bill that you are worried about forgetting, make a to-do list, etc.) in a positive way, and come back to bed when you’re ready to sleep.

- Get a check-up.

If you toss and turn most nights, it may be time to see a physician. You could be suffering from one or more sleep disorders, including insomnia and sleep apnea. The sooner you find out what's wrong, the sooner you can fix it. Sleep disorders are dangerous to your health, so if you suspect something is wrong, tend to it immediately.

Are You Living Your Possibilities Or Your Fears?

The following was written by acting teacher and success coach Bernard Hiller. It applies to many aspects of your life including fitness and nutrition:

Every moment we choose between fear and possibility. When we choose fear, we pull back from life. We become sad, lonely and very unhappy. When we choose possibility, we are able to love others and ourselves. We become open to all that life has to offer us. We start living our dreams instead of just thinking about them. We discover our passions, our excitement and the meaning of our lives. It takes courage to choose possibility. It takes courage to live a great life. It just takes courage! Most choose fear because it's easy. Which one are you choosing right now?

Look Hot And Stay Cool

The following tips to cool down your Summer workout were written by Leanne Beattie, a Health & Fitness Writer:

1. Get your doctor’s okay. If you are new to fitness or taking any medications, check with your health care professional before exercising in the heat. Newcomers to exercise will be more sensitive to the heat, and some medications can impair your body’s ability to regulate temperature.

2. Wear "wicking" fabrics. While cotton is comfortable, it doesn’t wick away moisture very well. Choose a loose-fitting polyester/cotton blend instead, or synthetic fibers designed especially for wicking during exercise.

3. Protect your skin. Apply sunscreen with SPF 15 (or higher) to prevent sunburn—even on cloudy days. Use an oil-free formula that won’t interfere with your body’s ability to cool itself down and select a sweat-proof variety to prevent sunscreen from irritating your eyes. Clothing with tight weaves, sunglasses, and a lightweight hat with a brim can also help block the sun’s harmful rays.

4. Drink often. Hydrate your body before, during and after your workout by carrying cold water and drinking it often. Switch to a sports drink with electrolytes if you will be exercising for more than an hour.

5. Perfect your timing. Sun, humidity and pollution levels are most intense during the day, so you're at greater risk for dehydration, sunburn and heat exhaustion during this time. To minimize the effects of the weather, work out in the early morning (before 10 a.m.) or late evening (after 7 p.m.).

6. Check air quality. Before you head outside, get current reports online or on your local radio station. Lower your exertion (intensity) level during physical activity on days with extreme heat and high smog. This dangerous weather warrants easy walking, relaxed cycling or light gardening instead of vigorous exercise.

7. Acclimate to the heat. Even the fittest people can have trouble exercising when it's hot and humid. Start by exercising in the heat for only a few minutes each day and gradually increase the amount of time you can tolerate outdoors.

8. Seek shade. Parks, trails and other tree-lined areas can help you stay cooler than direct sunlight.

9. Monitor your heart rate. If your intensity level rises above your target range, slow down or stop to avoid further stress.

10. Listen to your body. If you notice any symptoms of heat illness (see "Danger Signs to Watch For" above), stop your workout. It's not a good idea to "push yourself" in extreme heat. If you feel bad, use common sense and discontinue your workout.

11. Know when to stay inside. If temperatures climb above 90 degrees Fahrenheit, take your exercise in an air-conditioned environment, such as the gym or shopping mall.

12. Avoid extreme temperate changes. Don’t go from blistering outdoor heat to a shockingly cold air-conditioned building. Try to cool yourself down gradually before exposing your body to cooler temperatures.

13. Take a dip. Water exercise is a great alternative in hot weather. Water keeps your body cool and reduces how difficult you perceive your workout to be. Be sure to drink plenty of water even while swimming to ensure that you are properly hydrated.

Hot weather isn't the time to take risks. Even healthy people should take it easy in extremely high temperatures and everyone should understand how to exercise safely and effectively at the height of the season. Summer brings many fun and exhilarating opportunities to get outside, so enjoy yourself!

The Four Ds Of Success

This morning on the way to the gym I was listening to a podcast called The Acting Buzz. It is produced by Scott Powers Studios, Inc. In one episode they talked about the four Ds of success and how it can be applied to your acting career. It can also be applied to your fitness and nutrition, and other aspects of your life.

The Four Ds Of Success are Drive, Determination, Direction and Discipline:

Drive- The conviction that you will make it at all costs and that nothing or no one will deter you.

Determination- The long-term application of Drive. Setting your sights on a path you will not stray from or let anyone sway you from. Do you 'like' to be fit? Do you 'love' to be fit? None of these two questions matter. What you should be saying is, I 'have' to be fit.

Direction- The plan. The quality input. Guidance and substance you receive from qualified guides, mentors, coaches and trainers.

Discipline- You are your own boss. You decide to make it happen. You are a self-starter who doesn't wait to be told what to do.

To be successful in your life, apply the four Ds.

Celebrity Inspiration VII: Camilla Belle

There are many celebrities that really value fitness and nutrition. Of these, there are a very select few, male and female, who I think are at the pinnacle of fitness and nutrition and are those who give me ideas and inspire me within my own fitness and nutrition. Today I am going to focus on 'Push' actress Camilla Belle.

Camilla Belle, although still a young actress has been around for many years now, from older films such as 'The Lost World: Jurassic Park' and 'Back To The Secret Garden' through to her most recent successes in ' When A Stranger Calls', 'The Quiet', '10,000 BC' and 'Push', the latter of which I bought on Blu-Ray Disc just a week ago, and in which I felt inspired having seen a really wonderfully choreographed and performed fight scene early on in the picture. 'Push' wasn't Camilla Belle's first experience with performing stunts in which she needed to undergo training however.

Here Camilla Belle answers some training questions regarding 'When A Stranger Calls':

What was the physical training for this role like?

"It was pretty rigorous. It was pretty difficult. Jill's a sprinter, and I had never set foot in a track before in my life. I dance. I'm not an athlete in that way. And [they] wanted me to bulk up a bit, and get some muscle and have a more athletic body. So then I got a trainer and we went to the gym a few times a week and the track. And it was like over an hour in the gym doing tons of weights. And then we went in the track, and I had to learn the technical aspects of running, and how to run correctly. And I had to really know how to sprint and how to be good at it. And it was protein shakes--lots of protein in my diet--and epsom salt baths. And I was sore every day. And also it was hard because I had just graduated from high school when I decided to do this. It was summer vacation, and all my friends are...all on the beach, and I'm there training in the gym and trying to get muscle bulk. [laughs] But it was just great at the end of it, when I got to see my body really change a lot in the span of like two months of training, which is really a satisfying thing."

What about the stunts? Any special training for those?

"We had some kind of martial arts type of thing just to kind of get into the [mood]. And that came more easily for me, because really it's all about the choreography. And having a dancing background, it's just about where you go, where the punch goes...strangling goes here. So I really, really enjoyed that. I had a really good time."

Did you keep up the exercise routine even after you were done with the role?

"I really kind of filled up all my jeans with muscle mass. I felt like a machine. [laughs] It was insane. So I kind of had to try to go back to dance and elongate everything again. I try to keep up the push-ups and some weights here and there. But definitely not as rigorous as I was. And I still don't like running. I didn't like it before, and I still don't. [laughs] I just never found running really fun. I've kept up kind of the gym stuff, but not the protein diet."

There are many inspirations out there, celebrity and non-celebrity. Today I chose Camilla Belle but there are many more who inspire me that I will get onto in the future. It doesn't matter who inspires you. Even if it's simply yourself, feeling inspired can help you go above and beyond in all aspects of your life. Keep looking for inspiration and be an inspiration to others yourself. Feel inspired!

Cut Calories Without Deprivation

The following was written by Nicole Nichols, Health Educator & Fitness Instructor, and can be viewed at http://www.sparkpeople.com/resource/nutrition_articles.asp?id=336 :

' The word "diet" doesn’t always mean eating less to lose weight—although that’s what we commonly associate it with today. Someone "on a diet" is trying to eat less, or stop eating sweets to fit into a smaller pant size.

Diet has another meaning. It also describes the food that you normally consume—following a vegetarian diet, an American diet, or "My diet consists of meat and potatoes." Improving your normal diet by making gradual, but permanent changes is a healthier way to lose weight than by just restricting calories.

Low calorie and fad diets can have serious health implications—insufficient vitamin and nutritional intake, lethargy, slowed metabolism, hormonal effects, and even dehydration. Dieters commonly experience intense feelings of hunger and deprivation, which can lead to "cheating" or bingeing over time.

Here are a few tips to help you decrease your caloric intake without "dieting" or feeling deprived.

Don’t eyeball it

Studies show that people tend to underestimate how much they really eat every day. In doing so, we consume too many calories without realizing it. Research shows that keeping a log by recording exercise and food intake is one of the best predictors of successful weight loss.

- A written record can point out your eating patterns (eating in front of the TV or in the car, eating the same breakfast every day), triggers (stress, sadness, boredom, time of day), and areas where nutritional changes can be made. You may find that you are eating less fruits than you thought or drinking too much soda, for example. Then you’ll know where you can implement healthy changes.

- Reading food labels is key to healthy portion sizes. At a quick glance, a bottle of juice (or bag of chips, candy bar, or frozen entrée) may appear to contain 100 calories, but a closer look will reveal that the package includes two or more servings, which doubles the caloric content.

- After familiarizing yourself with portion sizes, be sure to measure. Be exact if cooking at home, but when eating out, think about common objects. Two tablespoons of peanut butter, mayo, or dressing is about the size of a golf ball. A serving of meat is the size of a deck of cards or the palm of your hand. A medium piece of fruit is similar to a baseball.

- Having trouble stopping at one serving of pretzels or chips? Buy single-serving packages of your favorite foods for built-in portion control, or measure out single servings into baggies or containers.

Hold the fat It’s important to remember that not all fats are bad. Certain oils (olive, canola), and nuts are nutritious and healthy to eat. However, fat does have more than twice the calories per gram than carbohydrates and protein (9, 4, and 4, respectively). And generally, people consume too much and the wrong kinds of fats, which means excessive calories.

- When cooking, limit the amount of oil you use by using a non-stick pan. You can also use spray-able oils (avoid substitutes and go for the real olive and canola oil sprays) to coat your pans with virtually zero calories. A MISTO sprayer, available in department stores, can evenly distribute 1/2 teaspoon of oil or salad dressing, compared to the 2-3 teaspoons that you would usually pour on for the same purpose—a savings of 100 calories.

- Skimp on butters, dressings, and creams, using just enough for taste. Try a baked potato flavored with salsa rather than butter, and forgo the "secret sauce" on your favorite burger. Search for lite or reduced-fat versions of certain condiments, like dressings and sauces. One serving of lite mayo has less than half the calories (85) of regular mayo (200), but is almost identical taste and texture.

- Blotting the fat from greasy foods like cheese pizza or burgers is also worth the effort. One could easily soak up a teaspoon of grease, 5 grams of fat, and 40 calories from two slices of pizza alone.

- Add flavor to foods without excess calories and fat by using herbs, fresh or dried. An added bonus: studies show that spicy foods, flavored with red peppers or chili peppers, may boost metabolism and help you to stop eating sooner.

- When cutting out high-fat and high-calorie foods, replace them with fruits and vegetables. These essentials are low in calories, but high in volume, fiber and nutrients, which can give a feeling of fullness. They make great snacks and are easy to pack. Stick to whole foods as much as possible. A potato is a better option than an order of fries, just as an apple is healthier than a slice of apple pie.

Drink water, not alcohol

Not only does alcohol contain 7 calories per gram, but it also lowers self-control when it comes to food. Limit your alcohol intake and your body will thank you. Save alcohol for a post-meal indulgence, rather than drinking it before or with food. Studies show that alcohol lowers inhibitions and control when it comes to eating, causing people to eat more than those who waited to drink after finishing a meal.

Drink water throughout the day, before, and during meals to help curb your appetite. Oftentimes, people think they are hungry when they are actually thirsty or dehydrated. Dehydration can slow metabolism, but the process of drinking water and warming it to body temperature involves energy and burns calories. Plus, being well hydrated gives body at least 10 minutes more energy for exercise, according to a study in the International Journal of Sports Medicine.

To lose a healthy one pound of fat per week, all it takes is a 500-calorie deficit per day (which can be achieved by reducing calories, exercising more, or a combination of both). For a healthy lifestyle, not a diet, that is easy to stick with, try incorporating some or all of these easy strategies to reduce calories without giving up the pleasures of eating.

Today We Celebrate Our Independence Day!

Here we are, another celebration day- Independence Day 2009. And although I'm British, having lived in America, I very much feel like an American at heart. To all my American friends and those around the world that are sharing the spirit of the fourth of July- Happy Independence Day!

Now remember that as with any other special occasion, when it comes to fitness and nutrition, a celebration is just a day, not a weekend. Tomorrow, Sunday, you will be expected to be back on your disciplined nutrition lifestyle.

I don't think you should feel guilty about overindulging today, however here are some tips to help you resist overeating:

- Keep a water bottle in your hand or close by. Stay hydrated instead of stuffed.
- Grab a plate with a reasonable portion of a snack.
- Try to eat something healthy before getting to the party so you're less likely to overeat while there.
- Chew gum.
- Include activity in your life, not just exercise.

There you have it. I'll be headed off to the gym this morning. Then later today I'll be allowing myself some festive Independence Day food while tracking my calories. Let's hope we can all be level headed.

Today we celebrate our Independence Day!