Springing Forward To The Best Time For Sleep

Are you eating a healthy diet and living a healthy lifestyle, but still not feeling your best? If so, check to make sure you’re not skipping out on a crucial wellness component: sleep!

Recent research has shown that getting adequate and good quality sleep may not be enough! The timing of your sleep is more important than you think. Getting 8 hours of sleep starting at 11:30pm is much different than starting your slumber earlier. When you go to bed later than 10pm, you are fighting your natural circadian rhythm. Over time, this can cause hormone imbalances, cravings and fatigue.

When you sleep and wake with the sun’s patterns you are following your internal circadian rhythm. This will leave you feeling refreshed, energized and more rested without spending more time in bed. As you find yourself adjusting your clocks next week, set your alarm to wake up with the sun. You’ll be amazed how your body will respond!

Recipe: Kale Chips

kale chips

Source: blog.paleohacks.com

Ingredients

1 bunch of kale
1-2 Tbsp of olive oil
1/2 tsp sea salt

Instructions

Pre-heat the oven to 350 degrees; put parchment paper on baking sheet. Remove the stems from the kale and tear the greens into chip-sized pieces. Rinse kale and thoroughly dry (a salad spinner helps). In a bowl, drizzle kale with olive oil and sprinkle sea salt. Work the leaves in your hands to cover both sides of kale leaves in a thin layer of oil. Bake kale pieces for about 5 minutes, then turn over and bake another 5 minutes. It will take about 8-10 minutes total and the pieces should be crispy, not burnt…so keep your eyes on them. Enjoy!

4 Quick Tips for Eye Health

Classical spectacle on eye chart

It is imperative to protect the eyes starting as young as possible. Nutrition has a large role to play in protecting eyes from disease; these lifestyle changes can also make a difference:

  • Get regular eye examinations
  • Avoid smoking
  • Protect your eyes from UV rays
  • Employ stress-reduction techniques

Age-related macular degeneration is the leading cause of blindness among older adults in the developed countries. Macular degeneration is linked to free radicals and homocysteine levels. The passionate work of One Bite Wellness revolves around identifying genetic markers, creating a customized nutrition plan, including more antioxidants and regulating homocysteine levels, and deep-cleaning diets in a way that allows clients to experience a delicious and sustainable manner of eating.

Eye Health & Nutrition

Fruits and vegetables

A tremendous connection exists between eating healthier and weight loss, cardiovascular health, managing blood sugar, and even eye health. Many people wait until their eyesight deteriorates in order to start making changes, but nutrition is a powerful form of preventative medicine which can help protect the eyes from disease and age-related vision loss.

By adding vital nutrients into the diet, you can start fighting the effects of aging and oxidation in the body – including the eyes. Start building up the nutrient supply by focusing on fulfilling the daily fruit and vegetable requirements of five to nine servings per day. Green leafy vegetables are an important food source for a wide array of nutrients that can improve eye health, including the carotenoids lutein and zeaxanthin. In addition to turnip greens, kale, and collards, another good source of lutein is found in eggs. According to the Journal of Nutrition, eating an egg a day can boost both lutein and zeaxanthin levels in the bloodstream.

  • Vitamin C can help keep eyes healthy by providing protection from the UV-damage of sun exposure. Good sources of vitamin C include strawberries, raspberries, mango, apples, bell peppers, broccoli, and Brussels sprouts. Vitamin E helps with scavenging the free radicals and can help prevent cataracts and macular degeneration. Sunflower oil, wheat germ, and almond butter are some beneficial foods with this vitamin.
  • Omega-3 fatty acids are important for the entire body and the eyes need this anti-inflammatory nutrient as well. Eating omega-3s from wild-caught fish, nuts, seeds, or supplements can help.
  • In general, avoiding processed, sugary foods, unhealthy fat sources, while maintaining a healthy weight and blood sugar levels (diabetes have a higher risk of blindness), will also help prevent eye disease.

Age-related macular degeneration is the leading cause of blindness among older adults in the developed countries. Macular degeneration is linked to free radicals and homocysteine levels. The passionate work of One Bite Wellness revolves around identifying genetic markers, creating a customized nutrition plan, including more antioxidants and regulating homocysteine levels, and deep-cleaning diets in a way that allows clients to experience a delicious and sustainable manner of eating.

The bottom line is to remember that the foods that are beneficial to the body are also good for the eyes. Quality water, nuts, seeds, fruits, vegetables, whole grains, healthy protein sources, and fiber are all important for maintaining overall health.

Why You Need Vitamin L

A little known or researched vitamin of tremendous importance is vitamin L. It’s more commonly referred to as love.

Nutrition covers so many dietary theories, calories, macro-nutrients and micro-nutrients relating to food, but having a truly nourished life involves soul-food. Despite what you may think, soul-food is not actually food.

Naturally increasing your vitamin L can involve anything that completely absorbs you. Activities can include:

  • A conversation with a loved one
  • Building something out of your own creation
  • Painting by yourself or in a group
  • Running or anything that feels like you are taking time for yourself
  • Pursuing meaningful work

This is soul-food. The best known source for the elusive yet necessary vitamin L. One of the best ways to get more Vitamin L is to give it. Let someone know how much you appreciate them. Send a cute package. Give a hug. Reach out and help spread the vitamin L!

Tips To Tackle Time Management

Time management is one skill that everyone strives to incorporate into their lives but many find hard to perfect this skill. There’s only so much time in a day to accomplish everything we want to get done. For some people this can be problematic. If you are someone that struggles to manage your time effectively, the biggest thing you can do is stay organized. Some other things to do to perfect the skill of time management include:

  • Prioritize
  • Set a schedule
  • Block off time for certain tasks
  • Sit down and make a weekly schedule

You could also make a monthly schedule of all your commitments at the beginning of every month. Staying on track and organized is the key to having good time management skills. If you have free time, make sure you use it wisely.

Recipe: Bok Choy Apple Slaw & Asian Watercress Salad

Ingredients

6 stalks bok choy (about 1/2 head), thinly sliced
1/2 small red onion, thinly sliced
1 granny smith apple, sliced
1/2 cup toasted sunflower seeds

Dressing:
1 teaspoon ground coriander
1 teaspoon dijon mustard
2 tablespoons apple cider vinegar (or lemon juice)
1/4 cup olive oil
2 teaspoons honey or brown rice syrup
salt and black pepper to taste

Instructions

First make the dressing by combining all the ingredients and whisking well.
Chop all the salad ingredients, leaving the apples until last. Mix in a salad bowl.
Toss salad with half the dressing. Add additional dressing if desired.
Eat immediately, or chill for up to one hour and then add the apples just before eating.