BE WELL - Wkly Overhaul

I think the overhaul that needs the most attention for me this week is "Planning for Sleep". I really need to get better at this because I know it is the foundation for living a healthy life.
Purpose: More energy; wakeup by 7:00 AM; promotes beauty and a healthier lifestyle.

Goal: Start planning for sleep at 10:00 PM; Sleep 8-hours, Incorporate several habits from the list below, I already like # 2,8, and 11 ...I'll let you know how it goes...

Below is some science from the Cleveland Clinic

Good sleep habits, also called sleep hygiene, can help you get a good night's sleep.

For example:

1. Think positive. Avoid going to bed with a negative mindset, such as "If I don't sleep for 8 hours, I will feel terrible tomorrow.
2. Try to go to sleep at the same time each night and get up at the same time each morning.
3. Try not to take naps during the day because naps may make you less sleepy at night.
4. Avoid caffeine, nicotine, and alcohol late in the day. Caffeine and nicotine are stimulants and can keep you from falling asleep. Alcohol can cause waking in the night and interferes with sleep quality.
5. Get regular exercise. Try not to exercise close to bedtime because it may stimulate you and make it hard to fall asleep. Experts suggest not exercising for four hours before the time you go to sleep.
6. Don't eat a heavy meal late in the day. A light snack before bedtime, however, may help you sleep.
7. Make your sleeping place comfortable. Be sure that it is dark, quiet, and not too warm or too cold. If light is a problem, try a sleeping mask. If noise is a problem, try earplugs, a fan, or a "white noise" machine to cover up the sounds.
8. Relax before going to bed by reading a book, listening to music, taking a bath, or enjoying another activity you find relaxing.
9. Avoid using your bed for anything other than sleep or sex.
10. If you can't fall asleep and don't feel drowsy, get up and read or do something that is not overly stimulating until you feel sleepy.
11. If you have trouble lying awake worrying about things, try making a to-do list before you go to bed. This may help you to not focus on those worries overnight.
12. Stop clockwatching. Turn the clock around and only use the alarm. (A personal note: if you have one of those blue light alarm clocks get rid of it, I've read that it is better to use those brown/orange lighted clocks or no light at all. No electricity at all in my room works for me back home, my room is totally #7, ask anyone who has had the pleasure of sleeping over, it soooo relaxing..miss it!

Red Flags - BARF! Fantastically Honest

So my weekend was interesting..not in a good way...dang!! I couldn't sleep..I basically went to sleep Friday-Sunday between the hours of 1AM and 3AM and yesterday 4AM..What the Heck is going on!!! My mind just keeps going...I need to sleep..I believe it is affecting my mood and the way that I'm eating. I'm hardly hungry and when I eat I don't know what to eat and then I want something creamy and you know..example..yesterday I wasn't feeling well all day so I slept on and off until about 3PM. Then made a sandwich that was delicious and had a cup of coffee then like around 8PM took my niece to Johnny Rockets..bad idea..I had a turkey burger with no cheese (thought that would be better) with a small portion of fries and had a taste of my mom's strawberry banana shake..I thought, THOUGHT being the operative word that it wasn't such a bad day..boy was I fooling myself..when I got home I entered all my calories just to see how the day went..well I'm gonna say it, I felt like a RE..the amount of saturated fat I ate yesterday is not fresh, not wholesome, and not holistic in any way nor is it contributing to the future “green foodie” I want to be..I said I would be honest..and here it is..really disapponted but on a positve note I logged in my calories and I'm happy because I was able to get a hardcore reality check and see where I went wrong..Oh and I went for a walk/run on Saturday...below is what I ate yesterday and my total numbers, looking to do better today, especially with my fiber intake and totally lessen the saturated fat (I'm still in SHOCK!)...Well Today is another day and I've started off good and it will end good...

Sunday - December 20, 2009

Breakfast/Lunch 3:00 PM

1 1/2 slice (1 oz) of Cheese: Swiss
2 slice, small, 2" x 2-1/2" x 1-3/4" (1.1 oz) of Breads: French or Vienna (includes sourdough)
2 slices of Turkey Ham: Cured, boneless, extra lean & regular, roasted (wasn't nitrate free)
2 tablespoon (0.5 oz) of Mayonnaise: Regular
1 serving, 3 leaves (1 oz) of Vegetables, Fresh: Spinach, raw, edible portion
3 slice, thin/small (0.5 oz) of Vegetables, Fresh: Tomato, red, ripe, raw, edible
1 oz of Fresh Fruits: Avocados, average all types, raw
1 teaspoon (0.2 fl.oz) of Oils: Olive
1 cup (8 fl.oz) of Milk & Flavored Milk: Cow, Light or Low-Fat (1% fat)
1/2 cup (4 fl.oz) of Coffees: Brewed, Percolated
1 teaspoon, unpacked (0.1 oz) of Sugars: Brown

Dinner 8:00 PM

1 burger (10.1 oz) of Johnny Rockets: Sandwiches & Burgers: Hamburger, Turkey (Cal 732; Fat 42; Pro 34; Carbs 56; Fiber 3) - though I made a healthy choice BUT NOPE...has the same fat and calories as the regular beef burger
1 oz of Johnny Rockets: Beverages: Fountain, Shake, Strawberry
1 kids (4 oz) of Johnny Rockets: Appetizers: Fries, American

Daily Summary
Food Energy In: 1754 cals
Exercise Energy Out: 0 min, 0 cals
Net Energy: 1754 cals
Net Energy Budget: 1500 cals
End Result: 254 Calories Over
Total Fat 92.8g
SATURATED FAT 29g THE MOST YOU SHOULD HAVE IN A DAY is 12g!!
Total Protein 72.2g
Total Carbohydrate 161.7g
Total Fiber 12.5g
Glasses of Fluid: 4
Under Steps: zero besides running after my niece