by Christina Della Rocca, n.d | Mindset, Peak Sante
Do you hit the “snooze” button in the morning after your alarm goes off? Did you know there’s a word for that?
It’s called drockling … and instead of giving you a few extra minutes of sleep to help you feel more rested, it actually can make you feel groggier!
This month we’re talking a lot about starting the day off right and drockling is NOT a part of the plan.
Here’s why…that extra 5-10 minutes of dozing you get between alarms isn’t enough time to give you a complete sleep cycle, and disrupting it in the middle can leave you feeling foggy, cranky, and even more tired.
And according to the National Sleep Foundation, that grogginess can last up to 90 minutes!
Not the best way to start your day.
Instead: if you find yourself getting into the “drockling habit” … ask yourself WHY:
- Are you going to bed too late to get a full night of sleep?
- Is something interrupting your sleep?
- What can you do to make sure you get 7-8 hours of sleep at night?
Maybe it’s time to do a little goal-setting and planning so you’re more inspired and excited to get up and tackle the day! This will go a long way toward having less stressful and more productive mornings – which can set the tone for a really great day.
REFERENCES:
by Christina Della Rocca, n.d | Mindset, Peak Sante
Remember when you were little, and it was the last day of summer vacation? That means that tomorrow would be your first day back at school …Before bed, you’d chose your favorite outfit and laid it out so you would be ready. You (or your parents) might have planned your breakfast and morning routine so you could get out the door on time, ready to take on the all-important start of a brand-new school year.
Does this sound like you?
Somewhere along the line, most of us outgrew that nighttime prep routine – usually in our rebellious teenage years.
We stopped giving much thought to setting ourselves up for success in the morning.
This is pretty ironic, since for a lot of us, the morning can be one of the most stressful, chaotic parts of our days!
How you START your day will set the tone for your entire day.
Well, here’s a little challenge for you.
Take a cue from 8-year-old “you” and think about the things you can do TONIGHT to get tomorrow off to a GREAT start.
Then spend a few minutes after dinner getting them done!
Maybe it’s making sure your clothes are ready for tomorrow … that your meals are planned and/or prepped … and your workout clothes are packed and ready to go.
Maybe you even go the extra mile and put together a quick to-do list so you don’t lose sleep worrying you’ll forget something.
It worked then, and it will still work now.
It’s the small habits we build into our daily lives that will help create a great 2021, makes your goals a reality, and reduce your level of stress.
Try this for ONE week and see what a difference it can make for you.
Keep up the greatness!
by Christina Della Rocca, n.d | Dieting, Digestion, Fitness, General Health, Mindset, Peak Sante
Did you know that 90% of us don’t get enough vegetables every day?
90%! Pretty shocking, right?
According to the Canada Food Guide and the USDA, most of us need between 2 and 4 cups a day (based on activity level, gender, mass, ect…), and these numbers are conservative according to some medical professionals and nutritionists!
But the truth is, most people don’t sit down to eat a big bowl of veggies every day. They usually end up as an afterthought in a side dish, at best.
This is why sneaking veggies into your meals (including BREAKFAST) is such a great idea! It’s a pain- and bother-free way to get more of them into your diet.
I know this tip might fall into the category “I know, but I don’t do it very often.”
Consider this your reminder that it’s time to START! 🙂
I have some ideas to get you going.
6 Easy Ways to Add Veggies to Your Breakfast
- Stir spinach or kale or any other green into your eggs – or blend them into a smoothie
- Shred zucchini or carrots into overnight oats or chia pudding – or stir them into your oats while they cook (surprisingly yum!)
- Make a big batch of veggie hash (basically sauté a bunch of veggies together) ahead of time, and when it’s time to eat, heat it up and add a poached egg or browned tofu on top.
- Add cauliflower or beets to a smoothie.
- Top your avocado toast with some tomatoes or salsa (yes, salsa counts!).
- Make a grain bowl with leftover quinoa or whole rice and stir in some spinach, broccoli, bok choy, or leftover grilled veggies like peppers and zucchini, and top it off with some cheese (my go to is goat cheese) while you heat it up. This will keep you feeling full for hours!
Your assignment: Sneak some veggies into your breakfast on 2 days this week.
You don’t have to overhaul your entire lifestyle to feel healthier and more energized fast.
It really IS about making small changes over time that you can actually live with!
We’re all about creating REAL sustainable transformation and change!
Post a pic of your 2 Veggie Filled Breakfasts in the Natural Solutions for Peak Wellness Facebook Group! Let’s share so we can all get ideas!
Committed to your Success,
Christina
by Christina Della Rocca, n.d | Dieting, Digestion, Fitness, General Health, Mindset, Peak Sante
Quick Question: Did you eat breakfast this morning? Of all the meals we eat, breakfast gets the least respect.
Here’s what I’m talking about:
1 – Breakfast is the most skipped meal. As many as 25% of us skip it every day!
2 – It’s often an afterthought – or even seen as being a problem!
3 – When we do eat it, we want something that’s fast and requires no/little effort.
4 – And it’s even better if we can eat (or drink) our breakfast on the run.
The fact is, there are a LOT of studies investigating whether we even need to eat breakfast in the first place.
However, many of those studies have linked eating breakfast to being healthier.
People who eat breakfast tend to have:
- Lower levels of LDL (“bad”) cholesterol,
- Less risk of getting diabetes, heart disease, or being overweight.
- Better memory and concentration.
But the fact is, researchers don’t know whether all of that is caused by eating breakfast – or whether people who eat breakfast tend to have healthier habits.
Either way, that’s a solid enough reason to eat breakfast! It sets the tone for your entire day.
Remember: It’s the small things that we do every day that add up to big results.
What did YOU have for breakfast this morning!?
I had a bowl of cooked oats, topped with walnut crumbles, ground flaxseed, fresh blueberries, and maple syrup. One of my favorite GO TO cold weather breakfasts option. And a half-caf cappuccino made with toasted almond-coconut milk and a dash of raw cocoa powder, stevia, and cinnamon. YUM!
Lots more good stuff to come … stay posted!
Post a pic of what you had for breakfast in the Natural Solutions for Peak Wellness Facebook Group! We love to see what other people eat!
by Christina Della Rocca, n.d | Dieting, Digestion, Fitness, General Health, Mindset, Peak Sante
Hello hello…
I’ve been talking a lot about core strength this month and how it affects so much more than whether or not you have 6-pack abs.
Your core muscles and your posture go together like white on rice.
And … interestingly enough … so does your posture and your digestive system.
And you know I am all about backing things up to the health of our guts!
How you sit or stand after you eat can play a surprising role in how your body functions!
2 Different Ways Your Posture Affects Digestion :
1. Slouching after a meal can trigger acid reflux.
When you’re leaning forward, it can put pressure on your abdomen, which can force stomach acid up into your esophagus.
This isn’t only uncomfortable. Over time, it can lead to damaging the lining of both your esophagus and your throat. Not good!
2. Slouching may contribute to bloating.
Studies suggest the pressure caused by slouching actually slows down gas/waste as it travels through your intestines, potentially leading to bloating and discomfort.
If you experience bloating after you eat, check your posture!
Those are just two reasons why it’s important to keep those core muscles strong – so they can support your body in a neutral and balanced posture!
You’ll notice a difference in your fitness, plus it can have a big impact on how you feel and move after you eat.
How is YOUR core doing? Having a strong and stable core is a key part of a well-rounded fitness and wellness program.
Hop on into my Private Facebook Group “Natural Solutions for Peak Wellness” and share how you are going to be more mindful about slouching after you eat.
Have an amazing day,
Let’s keep this conversation going! Hop on into my Private Facebook Group “Natural Solutions for Peak Wellness” and share something going well for you this week in terms of your health, fitness, wellness, or POSTURE.
Make it a day to keep an eye on your posture!
Christina
REFERENCES: https://www.health.harvard.edu/staying-healthy/3-surprising-risks-of-poor-posture, https://www.healthline.com/health/fitness-exercise/posture-benefits
by Christina Della Rocca, n.d | Dieting, Fitness, General Health, Mindset, Peak Sante
We’ve been talking a lot about your core and how important is it – and what to say today may surprise you! We’re going to go deep on how your posture (and core strength) can affect your mood and stress level … and vice versa.
And by going deep … I mean deep into your core muscles AND your lungs!
Take a second and imagine you’re at work, sitting in front of your computer. Or maybe you’re zoning out while scrolling through your phone. Chances are you’re sitting in a slouch, your shoulders rounded over your chest and abs.
Well did you know that this posture is actually linked with feeling depressed and tired!?
Plus, among other things, it constricts the flow of air into your lungs.
UGH.
Now, let’s say you catch yourself slouching and so you sit up straight, your chest forward and back arched.
Well … sitting TOO upright – with your ribcage and pelvis pulled in opposite directions – is linked with stress and anxiety.
Just like the slouched posture, it affects airflow in your lungs. It also stimulates the part of your nervous system that’s responsible for your body’s fight or flight response!
Double UGH.
The goal is to be STRONG in a NEUTRAL position, not slouching or arching.
Slouching → Proper Posture = Instant Mood Boost!
So how do you do it, consistently?
It takes a little practice to keep an eye on your posture. You may need to set some reminders, like setting an alarm on your phone to alert you to check your posture. Or use your watch or bracelet as a reminder- and every time you look at it, you do a quick posture check.
Once you get in the habit of it, it becomes second nature.
Another thing that can make a BIG difference is adding specific core exercises into your routine.
There are dozens of great exercises, but some gold standard moves include planks, bird dogs, glute bridges, and side planks.
The key is to include exercises that keep your core in that all-important neutral position – without encouraging a leaning-forward posture (which can happen with exercises like crunches).
Having a strong, balanced posture helps give you energy and confidence to get the most out of each day, and live your highest quality life!
Let’s keep this conversation going! Hop on into my Private Facebook Group “Natural Solutions for Peak Wellness” and share something going well for you this week in terms of your health, fitness, wellness, or POSTURE.
Make it a day to keep an eye on your posture!
Christina
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