Bye Bye Sleeping Through the Night

womansleep

Have you said “bye bye” to sleeping through the night?

Are you feeling exhausted or “running on stress hormones” all day?

Do not fear, I have some great tips for you!

Sleep is this daily thing that we all do and yet we’re just beginning to understand all of the ways it helps us and all of the factors that can affect it.

Lack of sleep affects just about everything in your body and mind. People who get less sleep tend to be at higher risk for so many health issues like diabetes, heart disease, and certain types of cancer; not to mention effects like slower metabolism, weight gain, hormone imbalance, and inflammation. And don’t forget the impact lack of sleep can have on moods, memory and decision-making skills.

What aspect of health does sleep not affect???

Knowing this it’s easy to see the three main purposes of sleep:

  • To restore our body and mind. Our bodies repair, grow and even “detoxify” our brains while we sleep.
  • To improve our brain’s ability to learn and remember things, technically known as “synaptic plasticity”.
  • To conserve some energy so we’re not just actively “out and about” 24-hours a day, every day.

Do you know how much sleep adults need? It’s less than your growing kids need but you may be surprised that it’s recommended that all adults get 7 – 9 hours a night. For real!

Try not to skimp! (Don’t worry, I have you covered with a bunch of actionable tips below.)

Tips for better sleep

  • The biggest tip is definitely to try to get yourself into a consistent sleep schedule. Make it a priority and you’re more likely to achieve it. This means turning off your lights 8 hours before your alarm goes off. Seven. Days. A. Week. I know weekends can easily throw this off but by making sleep a priority for a few weeks your body and mind will adjust and thank you for it.
  • Balance your blood sugar throughout the day. You know, eat less refined and processed foods and more whole foods (full of blood-sugar-balancing fiber). Choose the whole orange instead of the juice (or orange-flavoured snack). Make sure you’re getting some protein every time you eat.
  • During the day get some sunshine and exercise. These things tell your body it’s daytime; time for being productive, active and alert. By doing this during the day it will help you wind down more easily in the evening.
  • Cut off your caffeine and added sugar intake after 12pm. Whole foods like fruits and veggies are fine, it’s the “added” sugar we’re minimizing. Yes, this includes your beloved chai latte. Both caffeine and added sugar can keep your mind a bit more active than you want it to be come evening.
  • Have a relaxing bedtime routine that starts 1 hour before your “lights out” time (that is 8 – 10 hours before your alarm is set to go off). This would include dimming your artificial lights, nixing screen time and perhaps reading an (actual, not “e”) book or having a bath.

So how many of these tips can you start implementing today?

ACHIEVING SMART GOALS Pt. 2

goals pt 2

Let’s dig a little deeper into setting SMART goals. Here’s part 1 >>> A SMART Guide to Your Goals.

If you feel like you are doing everything possible to attain that SMART goal but are still coming up short, perhaps you need a reality check. Try keeping a diet and exercise journal for one week and check to see if you are actually maintaining a program that will get you where you want to be.

Need a little more assistance? My 6 month coaching program comes with a binder full of worksheets: meal planners, activity trackers, grocery guides, and MORE! 

People often start a program with the intention of making a change, but struggle to stick with it. Remember, it is only when you decide that you are ready to make a real commitment to this change and do it for yourself that you expect results. Without a real resolution to change, you will likely encounter many obstacles and barriers that will make sticking with the program difficult. Consider the following tips if you are thinking about starting a program:

  • Ask yourself why you want to make this change an who you are doing it for.
  • Write down a list of all the benefits you foresee with making this change and a list of costs (e.g., time, effort and money) that will be required to do so. If the balance swings in favor of the benefits, you are likely to stick with the program.
  • Identify a support system. Find individuals of significance in your life who will support your desire to change and perhaps even join you.
  • Select some rewards for achieving major steps in your program. Recognize your achievements with treats such as a purchase, attending a function or even taking a trip. Such rewards will help you stay motivated during the beginning of your program.
  • Visibly place prompts and cues that constantly remind you of the decision you made to change, and remove any stimuli that may trigger undesirable behaviors. For example, placing visible notes or keeping a workout bag accessible will prompt good behavior, while removing ice cream from the freezer may remove a negative stimulus.

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Make your goals count this year! Let’s chat about what works for you and eliminate what doesn’t. Schedule your FREE consultation today!

Come say hello on Facebook @ AmandaSabWellness !

Setting Goals That Stick!

No matter how big or small your goal, making changes requires planning and SMART goal setting. Follow these guidelines to setting SMART goals and you will be surprised at what you can do! 

smart goals

SPECIFIC: The goals must specifically state what is to be accomplished. They must be easily understood and should not be too broad or subject to interpretation.

  • A common goal, “get healthy,” is too general. There are so many ways to get healthy. How do you want to do it? Is it losing weight? Start exercising? Eating better? Break it down and it will be easier to manage.
  • Let’s pick weight loss and make a SMART goal out of it together. For example, “I will lose weight.”

MEASURABLE: The goals must be measurable so that there is no doubt about whether you achieved them. Measurable goals also allow you to evaluate your progress. Goals can be measured objectively or subjectively (i.e., how you feel and look), or both. For example, you could measure your percent body fat and body weight, but also monitor how your pants fit.

  • A goal to “lose weight” is not enough. How will you track your progress and how you will know when you have reached your goal? Making your goal measurable means adding a number.

ATTAINABLE: The goals must be attainable—not too difficult or too easy. Easy goals do not motivate, and overly difficult ones may frustrate you and lead to a feeling of failure.

  • Let’s take our goal above. What percentage is attainable for you? Research suggests that a 5-10% weight loss is attainable for most overweight people.
  • A measurable, attainable goal could be, “I will lose 7% of my body weight.”

RELEVANT: The goals must be relevant or specific to your particular interests, needs and abilities. For example, when preparing for a 5K walk, running quarter-mile sprints would not be the best approach.

  • Examine our goal so far. Does it seem relevant to you? If so, let’s keep going. If you are not concerned about weight loss or this is not a good time in your life to focus on that, choose something that IS motivating to you.

TIME-BOUND: The goals must be time-bound by specific deadlines for completion. Timelines can be both short-term and long-term and should help you stay focused and on track.

  • Since healthy weight loss is about 1-2 pounds per week, set your deadline accordingly. For our example we can use 3 months. “I will lose 7% of my body weight in 3 months.”

Now we have a SMART goal! With a goal like this, it’s a good idea to set a few more action-oriented SMART goals so that you have a game plan. Here are a few examples:

  • I will walk 5 days every week for 30 minutes each.
  • I will drink water instead of soda every day this week.
  • I will bring my lunch to work instead of eating out 4 days this week.

Becoming a better version of you starts by being SMART!

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Have you decided that it’s time to make a change but aren’t sure how to get started? Or have you already set more goals for yourself than you care to admit-but keep failing to reach them?

It’s time for a new way of thinking. Click here >> Amanda Sab Wellness << to schedule a free 30 minute consultation. A full 30 minutes dedicated to talking about your goals and thinking in terms of success!! No more diets, gaining the weight back, or feeling unhappy. The best thing you can do for yourself is invest in your health!

 

 

Defining Well-being

In today’s chaotic world, how does one stay well? Just trying to figure out what steps to take can cause stress. The amount of information out there about diets, supplements, fitness, GMOs, and detoxes can make you go bonkers. It is important to understand there is no single definition when it come to wellness. Well-being is unique to all of us.

There are four components to our overall health that can be assessed. If we notice we are really great in one area but lacking in another, we can make efforts to fill in any gaps to ensure a smoother journey toward achieving well-being.

wellbeing

Body: What are you doing to honor and keep your body healthy?

  • Conscious Movement: Means dedicating a portion of our life to ensuring our body moves and stays fluid. It is important to enjoy your choices, so explore any activities that sound fun or interesting and see what your body enjoys the most.
  • Nutrition: Making a conscious decision to educate yourself and what you are using to fuel your body. I have a simple philosophy: eat food as close to its natural source as possible.
  • Wellness checks: Prevention is key to keeping a healthy body. Stay on track with wellness checks, such as regular screenings and dental exams. Be open to exploring nontraditional forms of healing such as acupuncture and reflexology. It is fun to explore lesser-known methods of care that may be more natural for your body.

Mind: Are you doing things that keep your brain stimulated and calm?

  • Mindfulness: A state of being where you stay consciously aware of your environment and activities you are participating in.  Our thoughts can run endlessly throughout the day and run our lives. Taking moments throughout the day to become aware of your environment, feelings, thoughts, and actions can help center you. When you are centered, you are likely to make better decisions, such as watching less television, eating smarter, and responding thoughtfully to stressful situations.
  • Learning: Try to always stay open to learning more about things, as well as keeping yourself open to others and their perspectives. Regularly step out of your comfort zone and explore a new experience. 

Heart: What makes your heart fill with joy?

  • Love: Ensure you are interacting with those you love and let them know they are important to your well-being.
  • Unconditional Positive Regard: Unconditional positive regard is defined as “the basic acceptance and support of a person regardless of what the person says or does.” Suspending judgment, so to speak. Try to cultivate this practice next time someone pushes your buttons or you find yourself judging someone without knowing them.

Soul: Do you have faith in something that is bigger than you?

  • Higher Purpose: We find meaning and contentment in our lives by contributing our resources to some higher purpose or something that we believe is what we are supposed to support.  Dedicating our time to those things that bring us joy will help us on our path toward feeling we live with purpose.
  • Service: There is something extremely powerful about embodying an attitude of service. Regardless of your personal situation, there is always someone who can use a bit of help, whether that be kind words or active volunteerism.

In the end, we are all unique, and what brings us peace and joy will look different for every person. Well-being is really about accepting who we are, understanding our role in our own circumstances, and living as authentically as we can. If you can approach your life with a sense of ownership and self-care, then you are well on your way to achieving well-being. The most unselfish thing you can do is to fully love and honor yourself. When you are in this place, you are able to offer much more for the world.

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What is your definition of well-being? How do you fully love and honor yourself? I’d love to hear your thoughts! tell me in the comments below or find me on Facebook @ AmandaSabWellness

November Favorites

Every month I list my five favorite things that fall into the health & wellness category. They can be anything from a store, a workout class, a book, or even a recipe. Hopefully these monthly posts with inspire you, get you out trying new things, and above all putting your health first!

If you follow along on Facebook, I previously mentioned how I am slowly switching all of my beauty products to organic, cruelty free, environmentally friendly, etc. I’ve been getting a lot of questions on that topic so, this month’s favorites are beauty themed! These are just a few of my favorite recent purchases. All of these items are available at Target. If you are member of Thrive Market you can purchase them for a smaller cost there too!

November Favorites

#5 Day Cream >> Acure: I have several different moisturizers and dealing with Chicago winters does not help my skin. This has been the best one so far. I’m not left feeling greasy and it has a great scent.acureorganicsdaycream

#4 Face Cleanser >> Yes to Carrots: This is a great line and I would buy most anything from them. It has a good scent and lathers really well. It left my face feeling smooth and refreshed.ytc_daily_creamcleanser

#3 Moroccan Argan Oil >> Acure: Moroccan oil is good for everything – a facial serum, body oil, hair serum, smooths dry patches, and cuticle repair. I use mine mostly on my cuticles. Being a previous nail biter, I’ve done some damage. Being able to carry this around in my purse has worked wonders for my nails.acure oil#2 Shampoo/ Conditioner >> Alba Botanica: I’ve been on the hunt for a good smelling natural shampoo & conditioner. Alba Botanica was my answer! Every time I wash my hair it smells like a tropical day on the beach. I like to mix it up, so I purchased the mango scented conditioner and the coconut milk shampoo. Alba-Botanica-Natural-Hawaiian-Shampoo-Drink-It-Up-Coconut-Milk-724742008550

#1 Mascara >> Pacifica: Love this mascara! It goes on smooth and really defines each lash. Adds volume and has a natural look, which I appreciate as I’m not a heavy makeup user. The packaging is so pretty too! PAP-30116-1

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Do you have any favorite organic, cruelty free beauty products? I’d love to hear about them! Tell me in the comments below, or on FACEBOOK @ AMANDASABWELLNESS

October Favorites

Every month I list my five favorite things that fall into the health & wellness category. They can be anything from a store, a workout class, a book, or even a recipe. Hopefully these monthly posts with inspire you, get you out trying new things, and above all putting your health first!

 

October Favorites

#5 Book >> Forest Feast Cookbook. Quick and healthy vegetarian recipes! Can you say in love?! This cookbook combines all of my favorite things; nature, veggies, and easy recipes. The photos are beautiful and with most recipes taking up less than one page you’re not allowed to say “I don’t have time to prepare healthy meals.” Amazon Link >> The Forest Feast: Simple Vegetarian Recipes from My Cabin in the Woods feast

#4 Podcast >> Meditation Minis with Chel Hamilton. This podcast is great for beginners or those who just want a few quick minutes to yourself. Listen with headphones on and get fully immersed in “you” time.  I’ve talked about the importance of meditation several times and also teach guided meditations. ** If you’re interested in hosting a guided meditation at your home or place of business, please feel free to email me for details.

medi minis

#3 Workout >> Kayla Istines. This girl is killing it! If you’re on Instagram, you’ve seen her before & after photos. She is the hot trainer right now and women everywhere are loving on her! The guides include workouts you can follow on your iPad with optional meal plans. The workouts can be difficult, but worth it. I just started and am looking forward to seeing the results.

kayla

#2 Product >> Spiralizer. I love my spiralizer! It makes eating veggies fun. Also, a great activity to get kids cooking in the kitchen with you. Get creative and spiral some produce that’s in season. Apples for a salad? How about sweet potato spirals? Give it a try. After testing a few models, I find that the Paderno Spiralizer does the best job.  Amazon Link >> Paderno World Cuisine A4982799 Tri-Blade Plastic Spiral Vegetable Slicer

paderno

#1 Grocery Store >> Pete’s Fresh Market.  We finally got this grocery store near my house and it’s one of the best. I love Pete’s for their produce department  and can we please talk about the sweets?! I know, I know… but I gotta give in to my cravings every once and awhile. Pete’s is also great for grab and go healthy dinners. I’m eating their homemade guacamole as I type. Find one near you! 

petes

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DO YOU HAVE A FAVORITE HEALTH & WELLNESS THEMED EVENT, BOOK, STORE, ETC? I’D LOVE TO HEAR ABOUT IT! TELL ME IN THE COMMENTS BELOW OR ON FACEBOOK @AMANDASABWELLNESS.

A Real Approach to Health & Happiness

I won’t tell you this is the cure. I won’t say you’ll lose 20lbs in two weeks, eat only veggies, and never look at a cupcake the same again. This is real, honest advice. You’re going to want to eat a cupcake(s) and THAT’S OKAY! Through health coaching I teach you that life is about balance and self-love. Love your body enough to nourish it and treat it like the temple it is. Did that last line get too weird for you? How about this approach…. Stop treating yourself like crap and eating things that do nothing for your body. If you continue on this path, you will live a short and shitty life. Not sure how to start? That’s what I’m here for!

sitting tomato bright

I practice a holistic approach to health and wellness, which means that I look at how all areas of your life are connected. You’ll develop a deeper understanding of the food and lifestyle choices that work best for you and implement lasting changes that will improve your energy, balance and health.

HAVE YOU EVER RECEIVED GOOD ADVICE THAT YOU WERE UNABLE TO FOLLOW? 

HAVE YOU EVER WANTED SOMETHING IN YOUR LIFE, BUT FOUND YOU COULDN’T ACHIEVE IT ALONE?

HAS YOUR DOCTOR EVER RECOMMENDED A LIFESTYLE CHANGE THAT YOU FOUND TO BE UNSUSTAINABLE?

My approach is not to dwell on calories, carbs, fats, and proteins.  It is not to create lists of restrictions or good and bad foods.Where’s the fun in that?!  Instead, through balance & mindfulness, I work with my clients to create a happy, healthy life in a way that is flexible, fun and rewarding.

True health is about more than diet and exercise. It requires balancing all the different aspects of your life to nourish your mind, body, and spirit as a whole.  We all know people who eat the perfect “diet”, yet they are still unhealthy, unhappy, or searching for something to complete them. A holistic approach would take all of the client’s life into account in order to help them attain the goals they see for themselves. A holistic health coach is a nutritionist, therapist, and life coach all wrapped up in one.

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Being healthy is how you approach your daily activities, your outlook on life, and overall well-being. It’s about having the knowledge to make your own decisions regarding your health, fitness, and wellness. Working with a Health Coach is a partnership. A Health Coach does not do the work for you or hand you a meal plan. A Health Coach helps you create new lifestyle choices that fit your unique life. Want to know why all those diets you tried before never worked, or only for a short time? That’s because it was not designed for your individual life and needs. By entering in a partnership that helps you stay accountable, keeping you on track and looking forward, the possibilities are endless!

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Take the first step toward a healthier & happier you. Let me help you create the life you’ve imagined! Please feel free to email me, I would be happy to answer any questions you have.

Visit my website: AMANDASABWELLNESS.COM 

What Exactly is Mindfulness?

Mindfulness is a hot topic these days. While it may sound like a new age, hippie term, there’s real evidence that mindfulness can enhance all aspects of your life. Mindfulness is both a practice and a state of mind.  When you’re practicing mindfulness, you’re fully engaged in whatever’s going on around you. Which is so important, with all the technology today taking us away from real life. 

mindful means

You can think of mindfulness as being fully in the moment. But that’s not always easy. It means actively listening and not zoning out when someone is talking to you, and using all your senses when doing every day activities like washing the dishes or walking to work. 

So what’s the point? Increased mindfulness could help you become more focused, more creative, happier, healthier, more relaxed, and in control. It can also help you more fully appreciate each precious current moment. Mindfulness training may:

  • Improve memory and academic performance.
  • Help with weight loss and eating healthier foods. 
  • Lead to better decision-making. 
  • Lower stress and help cope with chronic health issues.
  • Improve immunity and create positive brain changes. 

And offer all the benefits from meditation. Better focus, more creativity, less anxiety and depression, and more compassion to name a few. Link >>> Meditation Made Easy. While mindfulness and meditation are closely related, they are separate practices.

mindfulness-quote

How can you be more mindful?

Eliminating  distractions and taking one task at a time can help you focus more (just say no to multitasking). Mindfulness requires you to be more aware even in the busiest and most stressful situations and that’s when it’s most useful.

A simple way to get started is to set up triggers or cues to pull you back into the present when your mind inevitably starts to wander throughout that day. For example, while eating, remember to savor each bite every time you put your fork down. << My health coaching packages focus on this  mentality. >>  Pausing before you respond in conversations can also help you become more mindful in your relationships. More simple practices include practicing appreciation and letting go of control.

While practicing mindfulness is very beneficial, there are times when it’s better to let your mind wander. There’s no need to practice mindfulness all day, every day. Instead try applying it throughout your day. One strategy might be to pick a part of your everyday routine and use it for mindfulness training. The skill of mindfulness brings us back to balance. Find the balanced times between turning on awareness and letting your mind wander the universe.

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Here are a few links that further explore mindfulness:

13 Things Mindful People Do Differently

TED  Talk: All it Takes is 10 Mindful Minutes

7 Easy Ways to be Mindful Every Day

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How will you incorporate mindfulness into your daily routine? If you already practice mindfulness, how has it affected your life? Let me know in the comments below!

September Favorites

September 1st marks a new beginning for some. The first day of school, starting a new job, the  change of seasons. This is one of my favorite times of year! With the start of a new season, comes a new blog feature, that I know you will love. Every month I will list my five favorite things that fall into the health & wellness category. They can be anything from a store, a workout class, a book, or even a recipe. Hopefully these monthly posts with inspire you, get you out trying new things, and above all putting your health first!

SEPtember Favorites

#5 Store >> Marshall’s.  With brands like Nike, North Face, and Prana at 1/2 the price this is my go to place for workout gear. Forget putting half your paycheck to a pair of leggings that you’re just going to sweat in, save money and checkout the athletic wear section at Marshall’s. 

marshalls

#4 Podcast >> ACE FitCast 15 minutes to wellness. This podcast features expert guests in health, psychology, science, fitness, and many other fields, offering their valuable insight on health and wellness. Listen to it in the shower, walking the dog, or even cooking dinner. I love how the episodes are short and to the point. The podcast isn’t updated regularly anymore. With only 44 episodes, you can become a healthier & happier you in just a few weeks. 

ACEFit_A

#3  Meal >> Food in a bowl. This is the current star of the healthy food world. You’ve probably seen a lot of these on Instagram. From spoonable smoothies to macrobiotic bowls full of veggies and grains these are a great breakfast option or take it to work. Stay tuned this week for a macro-bowl recipe!  (Image from Well & Good

smoothie bowl

#2 Book >> Intuitive Eating. My programs are based on this book and I love everything about it. It teaches us to love ourselves for who we are and eat to nourish our bodies. There is no need for diets or restrictions. Listening to what your body needs is the key to a lifetime of healthy eating. To further explore intuitive eating, please visit my website and schedule a free consultation – http://www.amandasabwellness.com

intuitve eating

#1 Class >> Marissa Jayne Yoga. Saving the best for last. This is my very dear friend of 20+ years. She started her yoga business a little over a year ago and has done amazing things with it. Marissa incorporates doTerra essential oils into her teachings. Her classes are an experience you don’t want to miss. In 2016, she will also be offering some pretty cool healthy, mindful living workshops on chakras and mediation. Amanda Sabatino Wellness will be a guest host in December! I  attend her yoga classes twice a week, if you are in the Chicago area I highly recommend you check her out! Website: MarissaJayne.com

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Do you have a favorite health & wellness themed event, book, store, etc? I’d love to hear about it! Tell me in the comments below or on Facebook @AmandaSabWellness.

Had an extra “fun” weekend or coming back from a much-needed vacation? Aka… 1 drink turns into 4 and eating the worst food without a care in the world? Good for you! It’s important to enjoy yourself.  Now let’s get back on track and get you feeling healthy again!

Laugh & Remember

This should to be the first thing you do after a vacation or long weekend. Before you start stressing out about what you didn’t do (like that morning workout or ordering a salad at dinner), pause and remember all the good things that happened. Look back at the fun moments, smile, and laugh. Let that positive attitude gear you up for a great week!

Start with breakfast

 Instead of telling yourself on Sunday evening or Monday morning that you’re going to “eat perfectly this entire week,” start with just breakfast. The chances of you choosing healthier meals throughout the day will increase if you focus on at least starting with a healthy breakfast. After breakfast focus on choosing a healthy lunch. Then dinner. Get your body back in the groove one meal at a time.

Drink Extra water

 There’s a good chance that you indulged in some high sodium foods, which are causing you to be bloated and not feel your best. Or you might be dehydrated from too much sun and a few too many drinks. The solution to both problems is to drink more water! Make it a goal to drink two extra cups of water for the first three days after your vaca or weekend of fun.

More Fruits & veggies

Depending on the type of weekend you enjoyed, your body might be craving veggies and fruit–go with that craving. But even if you’re not, start incorporating more veggies and fruit into your meals. Aim to fill half of your plate with veggies, and you’ll be feeling like a million bucks in no time!

Get some rest

When you don’t get enough sleep, you can expect to battle stronger cravings, mood swings, lack of motivation, and that annoying feeling of being hungry even when you’ve had plenty to eat. Getting enough sleep is one of the most powerful moves you can make to get back on track!

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While it is important to eat healthy and take care of your body, it’s equally important to let go of the rules and enjoy yourself every now and then. Need help getting back on track? Check out my website for coaching programs: WWW.AMANDASABWELLNESS.COM