Who Needs More Sleep?

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Sleep. Nice healthy sleep. If you’re like me, you could use more of it! According to the CDC – the Centers for Disease Control – 35% of US adults aren’t getting enough! The recommended amount of sleep per night is 7-8 hours. What happens to our bodies when we don’t get that recommended amount? I know with finals coming up, this might be good to know in the event that you find yourself awake at night, stressing over your next exam.

  1. You get sick! Losing sleep can target your body’s ability to fight off illnesses. sick
  2. Your heart pays. Getting too little sleep (less than 5 hours) and getting too much (more than 9 hours) have been shown to have a negative impact on heart health. Your chances of developing coronary heart disease or having a stroke are greatly increased with less sleep.
  3. Risk for cancer increases. Too little sleep is welcoming to different types of cancers such as breast cancer, colorectal cancer, and also prostate cancer.
  4. You forget stuff and can’t think properly. Even missing just one night of sleep can mess with your cognitive function. Not only can it damage your thinking, it can also make your memory impaired as well. In other words, we need adequate sleep to lock in new information and commit it to memory.
  5. You pack on the pounds! Research shows that people who don’t get enough sleep are at a larger risk for obesity.
  6. Your appearance suffers. If all of these effects don’t do it and make you want to change for the better, then perhaps this one will! Having not enough sleep can cause premature wrinkles and dark circles. It can also cause uneven skin tone.

So, with all of this information, you must be ready and willing to make a change. How – do you ask? Here is a list of things you can do to get more sleep, in case you’re having trouble.

  1. Avoid caffeine at night time and also limit yourself during the day. Caffeine is only used to help people stay awake, therefore, if consumed at night, it’ll only worsen your ability to fall asleep at a decent time.
  2. No alcohol before bed! Yes, alcohol is a downer. However, it also keeps your mind going in an opposite direction as opposed to winding down before bed.
  3. Don’t sleep in on the weekends or when you have late class. Wake up close to the same time everyday so that your body and mind get used to the schedule.
  4. Try different decaf coffees or teas to help nurture yourself into sleeping. I know that when I drink something hot or warm at night, it instantly gives me all the warm and fuzzies and makes me feel comforted and ready for bed.
  5. Try working out during the day to wear yourself out! Being tired is half the battle, after all 🙂
  6. Put books and homework away at least 30 minutes before bedtime. When you’re stuck thinking about tomorrow’s exam that’s in store, it’s probably extremely hard to get sleepy!
  7. Listen to a meditation video on Youtube! Just go to Youtube.com and type in “meditation video” in the search bar, press play, close your eyes, and do what they say. You’ll be relaxed in no time!

 

Now that you have these tools, you should be good to go and able to catch up on your z’s! Good luck!

Making the Change to Clean Eating

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clean eatingEveryone wants to feel good; that’s no surprise. What if your fatigue and sub-par moods are being caused by the food you’re eating? Have you ever thought of the grease and fats from fast food being the cause of your discomfort? If so, I’m here to help.

Clean eating is defined as eating whole foods or “real foods” – those that are un- or minimally processed, refined, and handled, making them as close to their natural form as possible. This is important to know so that you can base your diet around clean foods. For example, instead of going to Subway to get a turkey sub with turkey that’s been processed with salt and other unnatural flavors, consider making your own sub at home from a turkey you made in the oven. It costs sway less and its super good for you!

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Other ways you can make the transition are as follows; when you’re grocery shopping, stock up on fruits and vegetables! When it comes to eating them, most of us aren’t getting enough. fruits and veggies

Another way to eat clean is to eat whole grains. The cleanest whole grains are those that have been touched the least by processing. Think whole grains that look most like their just-harvested state- quinoa, wild rice, oats,… just to name a few. If you opt for cereal, look at the ingredients list! Whole grains should be the first on the list. When you swap out refined carbs (like white pasta, sugar, and white bread) for whole grains, you’ll get more fiber, anti-oxidants, and anti inflammatory phytonutrients.

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Eating less meat can help your diet as well! Al the fat that’s in meat is NOT good for you and can really take a toll on your heart. Instead of getting your protein from meat, try beans, yogurt, and plant based proteins instead.

Watch out for processed foods! I’ll be the first to admit that my happiness can be found in a box of au-gratin potatoes, but I feel so guilty afterwards! All the sodium and powders they use to make it sustainable for storing for long periods of time just make it not worth putting into my body.

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So there you have it folks! IF you’re concerned about how your next 50 years are going to go, take this advice, bite the bullet, and change your habits! I’ll be doing it right along with you, so this will be exciting. Good luck!

Horror Films to Watch on Halloween

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So, everyone knows you’re supposed to watch horror films on Halloween. That’s no secret! Have you gotten your dose of spooky in for the season yet? If not, check out this list of my favorite horror films to watch.

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Saw – These movies are so creepy!! The main character, Jigsaw, puts people into ridiculous situations that they can either get out of, or die trying.

It – We all know about the creepy clown. You won’t want to go near one for quite some time after this.

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Poltergeist – This movie is creepy, but not gory or bloody. Thank goodness – But don’t look into the light!

The Cabin in the Woods

The Devils Rejects – Not particularly spooky but there’s some killing and crime being done.

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Trick r Treat – Always check your candy!

The Amityville Horror

The Ring

Hokus Pocus – Those witches can’t get me! Everyone remembers this oldie but goodie!

Come one, come all! Housing Survey!

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Hey y’all! It’s time to participate in something. Let your voice be heard in this online survey. Basically, it’s a survey given by Genesee County and they’re trying to decide what type of housing and additions to add to Batavia!

If you or someone you know would like to participate in helping the town of Batavia develop and grow, please fill out this short 11 answer questionnaire given in the link below. It has to be in by the 17th of November.

https://www.surveymonkey.com/r/XZBVSXP

Thanks and have a great day!

How to Travel on a Budget

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Everyone wants to get out and about every now and then. There’s nothing wrong with that! Somehow, getting out of your humble home to travel and experience new things makes you feel more at home when you finally get back. Stronger social skills, feeling more at peace, and becoming more creative are all linked to people who travel. With that being said, if you have the time, do it! Go see some stuff and come back feeling fresh and rejuvenated.

If money is an issue, take my blog as a survival guide to traveling on a budget. Lodging, food, and transportation can all be calculated to make an affordable trip.

First – Place to stay…

Try www.airbnb.com to find someone who is renting out their home for the duration of your trip! It’s definitely better than staying in a hotel and cheaper too! Since it’s someone’s home, you’ll be able to use their kitchen! – which goes into my next topic.

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Food – what to eat and how

Since you’re getting to live in a home you found on Airbnb, try cooking most nights! To learn how to cook like the people of the place you’re visiting, consider taking a local cooking class to buff up your skills.

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Transportation

This is a little tricky. If you’re in the US, try either renting a car, bringing your own, or taking the public transit! When I lived in Vegas, I didn’t have a car, so I used the bus. It was only $5 to ride all day! Many cities have this option, you just have to do a little research.

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Shopping

When you’re out on the town shopping, I suggest buying goods from stores that you don’t have back home. The point of traveling is to see new places, so the material you accumulate should reflect the uniqueness of the place you visited.

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If you’re ready to get out and about, you should! There’s no reason you can’t do something like travel. Our planet is home to all of us, so we should feel like we can visit it whenever we want!

Anyone like art?? Fugue State – Tricia Butski

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Hey there! So, does anyone like art? Just FYI, there’s a fab art display at the Rosalie “Roz” Steiner Art Gallery right now until November 2nd, 2017. The art is both “alluring and grotesque” – perfect for this spooky Halloween season.

 

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You may or may not know, but this exhibit can be viewed Monday – Friday from 10am til 2 pm. The drawings are large scale and done in charcoal. It’s called Fugue State by Tricia Butski and she uses elements of distortion and fragmentation to take on images of human beings.

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If you haven’t checked it out yet, I thoroughly suggest you do so as soon as possible. You’re absolutely in for a treat… No tricks here! – unless they’re up this artist’s sleeve 🙂

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The Benefits of Taking Walks

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If you’ve ever felt cramped from being inside too long, I feel your pain. Going outside is so relaxing and it’s a good way to take a break from everyday duties of studying and taking care of our responsibilities. I mean, lets face it! We all need to get out more instead of being under the same old fluorescent lighting we find ourselves in everyday. Although going on walks outside is a good way to stretch our bodies and minds, there are also a ton of other benefits to it!

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Just walking for 30 minutes everyday can strengthen the cardiovascular system and prevent diseases. Walking greatly reduces the risk of stroke, as well. This exercise is ideal for lowering blood pressure, it improves blood circulation (so no more pesky cold feet), it reduces bad cholesterol, and helps increase good cholesterol.

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Don’t just dismiss this as health mumbo jumbo! There are real benefits to going on walks everyday. Another good benefit is that your mood will improve. Research shows that regular walking modifies your nervous system so much that you’ll experience a decrease in anger and hostility.

Anyone worried about losing weight? This may seem obvious, but doing a little cardio (something like WALKING 🙂 or running) can help those jeans to fit a little better!

I know it seems a little redundant, however, it’s time go get some walking shoes and start taking care of the only body you have. Why don’t you go do it in our new gym? That place is AWESOME! They have treadmills that look out over the campus and state of the art equipment ready for you to get some use out of. Best thing is that it’s free!