Sleepless Night Tricks

We all have those nights. Either we have to study and have no choice but to pull an all nighter, or, we just can’t sleep and there is nothing we can do about it. Either way, the next day we feel AWFUL. We have no energy, are irritable, and can’t concentrate. Luckily, there are ways (besides sleep) that you can up your energy and make it through your day. Although these things won’t make you feel like you had a full night of sleep, they will allow you to at least have a bearable day.

#1

The first trick you can try is to take a super cold shower when you wake up, or when you have to start your day. The cold water will completely shock your body and as a result make you feel more alert and awake. 

#2

Drink TONS of green tea! Green tea is a good source of energy and usually doesn’t give people as much jitters as things such as coffee. Do make sure that you eat when you drink green tea, otherwise you will end up crashing.

#3

Eat a energy filled breakfast! Things like egg omelets, yogurt and granola, oatmeal, and veggie protein filled breakfast burritos are great things to have!

#4

Eat snacks throughout the day to keep your energy up. Nuts, apples, kind bars, and veggies with hummus are all good to have on hand!

#5

Start your day with a little YOGA. As a yoga teacher, I know how much yoga can be used to energize yourself. Try this easy flow right when you wake up:

  • Start standing with your arms by your side
  • Inhale your arms up overhead
  • Exhale fold forward bringing your fingertips to the floor
  • Inhale plant your hands on the floor and step back into a pushup position
  • Exhale lower yourself down onto the mat
  • Inhale lift head,neck,and chest off of the mat
  • Exhale lower back down
  • Inhale press back up to a high push-up position
  • Exhale press your hips back, chest towards the floor (downward dog)
  • Inhale step back to a forward fold
  • Inhale to stand

This flow will wake you up and energize you!

Personally, I didn’t sleep last night, so I will definitely be using all of these tricks today!

The Treat/Cheat Dilemma

 

 

photo credit:

photo credit: http://patentlawcenter.pli.edu/2010/10/04/what-is-prior-art/man-question-mark/

 

I’m not going to lie, one of the hardest parts about eating healthy is saying no to some of those foods that are SO GOOD! I am a sucker for carbs-pizza, pancakes, the works. So when I am offered them and have to say no, it’s very difficult. Actually, I don’t have to say no, I choose to say no because I know that I don’t feel as good after I have eaten them. Anyway, all I am saying is I know your pain.

But, we also can’t go through our entire life not allowing ourselves to enjoy the foods that we love. This is where the treat/cheat dilemma comes in. Do we treat ourselves and have our favorite foods? Or are we cheating ourselves when we have them? Here is my answer, or rather, my opinion:

You can call eating your favorite not so healthy meals anything you want. Treat, cheat, it really doesn’t matter because you are eating it either way. The main thing you want to focus on is enjoying the meal when you have it, and to make sure you aren’t eating these meals to often or in to big of portions.

There are many different way’s you can incorporate these meals into your life. Here is my personal plan that works for ME:

  • 1 treat per week, small, like a piece of chocolate or a small portion of sushi/asian food
  • 1 big treat per month like pancakes, pizza, etc.
  • 3 days a year I allow myself a *cheat DAY- Thanksgiving, Christmas, and my birthday

I put a * by cheat DAY because I need to explain exactly what I mean by that. There is a huge difference between a cheat meal and a cheat day.  A cheat meal is when you allow yourself a portion of one of your favorite foods  a few times a month. A cheat day is when you allow yourself whatever you want to eat in one day. You SHOULDN’T have a cheat day every week. It is unhealthy and will eventually cause weight gain and bad habits, trust me I have been there too.

Now remember, this is all my own opinion so make sure that you are taking my advice and using what works for YOU.

Whats your guy’s favorite cheat meal?!

 

 

Sporty Snacks

Making sure you have enough energy to get through your day is important. It is also important to make sure that you have even MORE energy to get through sports/ your workouts. There is nothing worse than being in a middle of a workout and completely shutting down. So, this post is all about the best foods to have if you are hungry an hour or so before your workout to get the best nutrients and energy boost.

  1. Bananas
  2. Celery with peanut butter
  3. Apple with handful of almonds
  4. Kind bar
  5. Hard boiled egg and walnuts
  6. Honey Sticks
  7. Green juice
  8. Pear with string cheese
  9. Sliced turkey with avocado
  10. Small yogurt with honey and choice of nut

All of the items listed above have the energy content (calories), protein, and carbs to kick up your energy and get you through those workouts. You just need to make sure that you give your body enough time to digest them so that you don’t feel sick during your workouts. And, only eat if you NEED the energy. Just because you are about to work out doesn’t mean you need to go against your natural hunger and eat because you think you need to. 

Personally, I rarely get hungry before my workout time because it is either in the morning or at around 4:30. It’s not a bad thing, I just try to listen to my body and do what I think I need.

Eat up and get moving!

Sierra’s Favorite Fall Flavors

Well it finally feels like fall is here! Fall is one of my absolute favorite times of the year. The sweaters, warm drinks, jeans, and cool weather completely invigorates me! Fall also brings tons of yummy new flavors to the table too. However, there are some items that aren’t so good for you, that need to be had in moderation. This post is meant to help you navigate the do’s and don’ts of fall flavors, starting of with the don’ts.

Don’ts 

When I say “don’ts” I don’t mean that you can never have these. All I mean is that these are monthly types of treats that you can look forward to, not a daily staple. I know how hard it can be, but trust me its so much more rewarding when you are treating yourself rather than always indulging. 

#1 Pumpkin Spice Latte

Yes! I know, one of the best fall flavors and we can’t have it everyday! Pumpkin spice latte’s are delicious no doubt, but they are fairly high in sugar, not something you want to be consuming EVERY day.

#2 Pumpkin Pie

It is probably a well known fact that we don’t want to eat pie everyday, pumpkin included!

#3 Pumpkin “sweets”

During the fall we see a lot of scones, muffins, and pastries that are pumpkin flavored. They are so delicious, but are also some of the moderation foods.

Do’s

The do’s are things you can do with fall flavors that are healthy and serve your body purpose in the sense of health and beauty.

#1 Pumpkin Seeds

Pumpkin seeds are high in zinc, iron, and protein which are great for your hair, nails, and skin! They are an amazing beauty food and can be incorporated into your daily diet!

#2 Cranberries

Cranberries, not process cranberry juice, are an amazing health food. They are high in vitamin c and fiber, which are great for digestion and immunity. (Especially since colds and the flu come in fall!)

#3 Pumpkin

Pumpkin, not pumpkin flavor, can be incorporated in many different things! Things like smoothies, stir fry’s, soups, even salads!

#4 Fall Flavored Tea

Hot drinks are a crucial part of the fall, but they don’t all have to be hot chocolate and apple cider. Fall flavored tea’s can be incorporated daily to curb those cravings. Here are some of my favorites: Pumpkin and Ginger.

So cozy up, and be healthy and happy this fall!

 

 

 

Back To School

First off, I would like to apologize for not doing the summer kick off series, things got out of control. I am now in a place where I can start blogging again, I am excited to be back!

To kick off my return I am going to do a back to school post! Here are some of my favorite snacks, and lunches to stay healthy through the school year:

Snacks

1.Peanut Butter Banana Sliders

INGREDIENTS:

  • 1 small banana
  • 1 tablespoon peanut butter
  • Toothpicks

HOW TO:

  1. Slice the banana into medium thick pieces
  2. Spread peanut butter on each piece, using entire tablespoon
  3. Make tiny finger sandwiches with 2 pieces each
  4. Hold together with toothpick

2.Power Kebobs

INGREDIENTS:

  • Grapes
  • Strawberries
  • Mozzarella Cheese Balls- small
  • Mint leaves
  • Skewer Sticks

HOW TO:

  1. Slice strawberries in half
  2. Cut mint leaves in half
  3. Place ingredients on skewer in this order: grape, cheese, mint, strawberry, cheese, mint

3.Protein Trail Mix

INGREDIENTS:

  • 1/4 cup almonds
  • 1/4 cup cashews
  • 1/4 cup dired cranberries
  • 1/4 cup cocoa nibs

HOW TO:

  1. Mix ingredients together
  2. Split in half for correct portion

Lunches

1.Turkey and Hummus Tacos

INGREDIENTS:

  • 4 pieces of organic deli turkey
  • 1 tablespoon hummus
  • 1/4 cup cashews
  • 8 slices of peppers

HOW TO:

  1. Spread hummus evenly on the turkey slices
  2. Spread out cashews on the turkey pieces
  3. Place 2 sliced peppers on each slice
  4. Wrap and eat like a “taco”

2. Brown rice stuffed salad stuffed bell pepper

INGREDIENTS-

  • 1/2 cup brown rice (cooked)
  • 1/4 cup black beans (cooked)
  •  1/4 cup diced tomatoes
  • 1 Bell pepper color of choice

HOW TO:

  1. Cook rice and beans
  2. Cut off top of bell pepper
  3. Clear out middle of pepper
  4. Fill pepper with rice beans and tomatoes

All of these recipes have ingredients that will fire up your brain and metabolism, and keep you full through classes and sports.