E OF SLEEP
TAKE A BREAK!
to bed and transition to sleep. We will coach you on how to have a good nightly routine to make this stage the best it can be.
Stage 2: Light Sleep Here, you are just entering sleep. You become disengaged from your surroundings, and your heart rate and breathing become more regular and slow. Slower brainwaves become more prominent.
Stages 3 & 4: Deep Sleep During this stage, breathing becomes even slower and blood pressure drops. Your body temperature drops, your muscles relax, and blood flow to your muscles increases. Hormones required for growth and recovery are released and toxins are removed from your body. Stage 5: REM Sleep In this stage you experience “rapid eye movement” or REM. The brain is very active in this period. Dreams occur in this phase and the body is physiologically prevented from acting out the dreams as emotions are processed. It’s a vital stage for mental health and cognitive function. Years of sleep deprivation rob your body of the recovery it needs and can potentially lead to serious health issues such as heart disease, adrenal fatigue, Alzheimer’s disease, and weight gain. Make sleep hygiene a priority. Commit to your healing and recovery just as much as you commit to your daily goals!
SOLUTION ON PG. 4
STRESS RELIEF SMOOTHIE
INGREDIENTS
IET
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1 cup frozen wild blueberries
MAKE THESE FOODS A PART OF YOUR ANTI-ANXIETY DIET
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1/2 ripe banana
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1/2 avocado, peeled & pitted
Asparagus , is also widely known to be a healthy vegetable. The Chinese government approved the use of an asparagus extract as a natural functional food and beverage ingredient due to its anti-anxiety properties.
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1 cup Swiss chard, chopped
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1 cup plant-based milk (coconut milk, hemp seed milk, sunflower seed milk)
Foods rich in B vitamins , such as avocado and almonds, are also beneficial.
Anxiety is thought to be correlated with a lowered total antioxidant state. Enhancing your diet with foods rich in antioxidants may help ease the symptoms of anxiety disorders. A 2010 study reviewed the antioxidant content of 3,100 foods, spices, herbs, beverages, and supplements. Foods designated as high in antioxidants by the USDA include:
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1 tsp dried lavender
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1 tsp pure vanilla extract
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1 cup of ice, or lavender ice cubes
Beans: Dried small red, pinto, black, red kidney
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Optional: 2 scoops collagen protein powder
• Fruits: Apples (Gala, Granny Smith, Red Delicious), prunes, sweet cherries, plums, black plums
DIRECTIONS
• Berries: Blackberries, strawberries, cranberries, raspberries, blueberries
Nuts: Walnuts, pecans
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1.
Put all of the ingredients in a high- speed blender and blend on high for 60-seconds, or until smooth.
• Vegetables: Artichokes, kale, spinach, beets, broccoli
Spices: Turmeric, ginger
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2. Pour into 2 cups & enjoy!
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So, try these foods and eat right, feel right, and live right!
MAKING BETTER PEOPLE
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