Find yourself dozing off during the day? Struggling to get out of bed in the morning?  It could be that you’re simply not getting enough quality sleep.  Here are some tips I’ve found helpful for getting a good night’s sleep.

1. Get active. Regular exercise may help reset your internal clock for a healthier sleep/wake pattern. You can try something as simple as going for a walk after dinner, or some yoga. Just be sure to give yourself plenty of time between exercise and bedtime to recover.
2. Unplug. Turn off the TV and any other electronic devices before you get into bed. Avoid the late-night news or any violent shows that might be unsettling. The blue lights from computer monitors, smartphones and any other electric devices can also disturb sleep/wake cycles.
3. Drink up. Avoid caffeinated drinks such as coffee and soda before bedtime. Instead, opt for some warm milk.  Not only is it delicious and soothing, but the tryptophan in milk will help you feel sleepy.
4. De-stress. If you find you can’t shut your brain off when your head hits the pillow, you’ll never get the rest you need. Make a list of what needs to get done the next day, before you go to bed. This will clear your mind and allows you to “turn off” and fall asleep.
5. Take time. Give yourself an hour to get ready for bed. Develop a soothing routine that lets your body know it’s time to get some shut-eye. Dim the lights, take a warm bath and turn down the thermostat.
6. An extra step. If you’re still struggling to get fall asleep   or stay asleep, after trying these tips consider a non-prescription sleep aid like femMED SLEEP.  It’s a combination of herbs which are specially formulated to help you fall asleep sooner and stay asleep longer.

Developing healthy sleeping habits is just as important for your long term health as eating well and exercising, something many of us don’t realize. Sleep is the time that our bodies use to recharge and rebuild. A good night’s sleep will help you stay mentally alert during the day, improve your memory and even lower stress. Try these tips and you’ll be amazed how at much better you’ll feel, both mentally and physically.

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In October, I set the ambitious goal to overhaul my lifestyle and start making healthy choices.  I decided to go big and signed up for the Toronto Tough Mudder in May 2013.  I wanted to have a goal that would keep me motivated throughout the year. I was inspired when I went last year to support my friends who ran the course. They too, had made the decision to make their health a priority and their results were inspiring. I was able to see exactly how their motivation paid off and allowed them to accomplish their goals.

The event is a 10-12 mile obstacle course designed by the British Special Forces to tests your speed, stamina and strength. What I liked most about this event, is the emphasis on completing the course and supporting those around you, even if they aren’t on your team.  Unlike a standard 5k run or marathon, improving your time and performance is not the overall goal. The goal is to test your abilities, get healthy, have fun, meet new people and enjoy the experience. There is even a BBQ  with live music, for participants and spectators at the finish line.

In order to meet the demanding physical requirements for the event, I knew I was going to need support. This is where working with my teammates came in handy. We ran together regularly to help build stamina and took advantage of the outdoors to help with strength training. For example, it was easy to use the monkey bars in the local playground to practice pull-ups and chin-ups. Running up and down an outdoor staircase helped work our gluts and hamstrings. We also incorporated push-ups, squats and crunches helping us create a full body workout. They only items we needed to bring with us were a timer and plenty of water.

Having a goal and a support system has been essential to my success. Not only do I feel better, but I have lost weight and made new friends. The Tough Mudder is now only two months away and I can’t wait to cross that finish line.

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We all lead busy lives and including enough fruits and veggies into our diet can be a struggle.  Canada’s Food Guide recommends that women between the ages of 19-50 should be eating seven to eight servings a day. To give you an idea of what that looks like on your dinner plate, you would have to eat 21 spears of asparagus or up to 140 grapes. That’s a lot of food to fit into your daily routine!

So instead of eating them, we revved up the juicer/blender and made these three delicious juices. They can accompany any meal or function as a tasty snack on the go. They all contain three to four servings of fruits or veggies (that’s almost half the daily recommendation) and are loaded with the vitamins you need to stay healthy. We suggest you try a few different recipes and keep a pitcher of your favourites on hand.

Here are the three we liked the best.

Spinach-Cucumber-Celery Juice (4 servings of vegetables)

• 2 cups packed spinach
• 1 cucumber
• 1 celery stalk

Spinach is loaded with vitamin K, which helps fights atherosclerosis (hardening of the arteries), lowers blood pressure and works to decrease your risk for cardiovascular disease and stroke. It’s also a great source of vitamin A, which works to protect the mucous membranes found in the respiratory, urinary and intestinal tracts.

Celery  is a healthy source of vitamin A, dietary fibre and  is also mildly anti-inflammatory.

Cucumbers are 95% water which makes them a great source for hydration. They’re also an excellent source of silica, which helps promotes joint health by strengthening the connective tissues. Cucumbers are rich in vitamin A, K and potassium.
Citrus Style Immune Booster (4-5 servings of fruits)

• 1 14 oz grapefruit, peeled and cut into chunks
• 2 medium oranges, peeled and cut into chunks
• 3 kiwis, peeled and cut into chunks

Grapefruits contains lycopene, which may have an effect in the prevention of certain cancers, although further research is needed. They are also a good source of dietary fibre and vitamin A and C.

Oranges, as we all know, are an excellent source of vitamin C, but they are also a good source of thiamin and potassium, and a very good source of dietary fiber.

Kiwis are also loaded with vitamin C, which is essential to the formation and repair of tissue, particularly cartilage, blood vessels, tendons and skin. One cup of sliced kiwifruit provides 5g of fiber. Eating fiber will help fill you up, keep your digestive system running and work to lower cholesterol.

Super Berry Anti-Oxidant Fighter (3-4 serving of fruit)

• 1 cup blueberries (fresh or frozen)
• 1 cup strawberries (fresh or frozen)
• 2 cups peeled and chopped mango
• ¼ cup water

Blend together and add additional water to thin.

Fruits like blueberries contain antioxidants, which may help prevent cell damage by neutralizing free radicals.

Strawberries are not only delicious, but an excellent source of vitamin C. Vitamin C helps to produce collagen that strengthens the capillaries that feed the skin which  results in  improved skin elasticity and resilience.

Mangos are a great source of fibre, vitamin A,C and B6. Vitamin A plays a vital role in eye health and   the maintenance of the heart, lungs, kidneys, and other organs. Vitamin B6 is needed by the body for more than 100 enzyme reactions involved in metabolism.

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