Victoria Hill 's Entries

3 blogs
  • 23 Oct 2017
    It is a perfect situation when you go to sleep at 10:00pm, sleep undisturbed and wake up at 6:00am rested, especially for those of us with small children. Perfect doesn't always happen. Not to me. We fight the morning desire to stay in bed until the last minute and promise ourselves (and our spouses) that today we will go to bed on time or early and will not watch TV or surf the net before bed. But when the night comes, we do the same thing we did the night before - stay up late, watch TV and stare at our phones until our eyes start to close demanding rest. Break the cycle. Do the change. Try not to drink coffee or energy drinks after 2 pm. Coffee can worsen anxiety and insomnia, however, there are many benefits in drinking coffee including memory and brain alertness. Consuming coffee close to bed time will almost guarantee the inability to have a deep restful sleep. It is best to stop or reduce caffeine consumption after 2 pm. Organize your work schedule to have the most important and energy consuming activities (like long meeting) in the morning. It is also recommended to drink 2 glasses of water after drinking a cup of coffee to reduce "the crash" effect that usually comes within 30-40 minutes after you drank a caffeine drink. Water will continue to support high blood pressure and keep you awake and alert. Try to create "before bed routine": do stretching exercises, hydrate your skin, use lavender oil as an aroma therapy: apply it to wrists (if you are not allergic) or pour oil on a small plate and place it next to your bed. Lavender helps relief stress and promotes relaxation. Try to stay away from your phone before bed. If you can't stay off your phone - put it on "night shift". "Night shift" activates yellow light on your phone as oppose to blue light. Blue light keeps your brain more active and doesn't allow it to relax. Limit your time on the phone before bed to 10-15 minutes. Try not to check work phone/emails before bed. It will only bring worry and will interfere with the quality of your sleep, which in return will interfere with your ability to solve these problems the next day. We all are governed by our habits. It's time to create new habits so we can create new ourselves.
    Health Blogs 667 Posted by Victoria Hill United States Healthmace Members
  • It is a perfect situation when you go to sleep at 10:00pm, sleep undisturbed and wake up at 6:00am rested, especially for those of us with small children. Perfect doesn't always happen. Not to me. We fight the morning desire to stay in bed until the last minute and promise ourselves (and our spouses) that today we will go to bed on time or early and will not watch TV or surf the net before bed. But when the night comes, we do the same thing we did the night before - stay up late, watch TV and stare at our phones until our eyes start to close demanding rest. Break the cycle. Do the change. Try not to drink coffee or energy drinks after 2 pm. Coffee can worsen anxiety and insomnia, however, there are many benefits in drinking coffee including memory and brain alertness. Consuming coffee close to bed time will almost guarantee the inability to have a deep restful sleep. It is best to stop or reduce caffeine consumption after 2 pm. Organize your work schedule to have the most important and energy consuming activities (like long meeting) in the morning. It is also recommended to drink 2 glasses of water after drinking a cup of coffee to reduce "the crash" effect that usually comes within 30-40 minutes after you drank a caffeine drink. Water will continue to support high blood pressure and keep you awake and alert. Try to create "before bed routine": do stretching exercises, hydrate your skin, use lavender oil as an aroma therapy: apply it to wrists (if you are not allergic) or pour oil on a small plate and place it next to your bed. Lavender helps relief stress and promotes relaxation. Try to stay away from your phone before bed. If you can't stay off your phone - put it on "night shift". "Night shift" activates yellow light on your phone as oppose to blue light. Blue light keeps your brain more active and doesn't allow it to relax. Limit your time on the phone before bed to 10-15 minutes. Try not to check work phone/emails before bed. It will only bring worry and will interfere with the quality of your sleep, which in return will interfere with your ability to solve these problems the next day. We all are governed by our habits. It's time to create new habits so we can create new ourselves.
    Health Blogs Oct 23, 2017 667 United States Healthmace Members
  • 19 Dec 2016
    There are actually diet rules out there that are meant to be broken? Yes, recently many dated diet guidelines and myths are up for speculation. You’ve probably heard all these silly rules before, but experts weigh-in on the worthiness of these supposed truisms – most of which won’t help you lose weight or make dieting any easier. 10 Food Rules You Can Ignore: 1. Eating at night will pile on the pounds. The total calories you consume over a 24-hour period or over a week is what causes you to gain weight, and when you eat these calories doesn’t matter. 2. It’s best to eat at the same times every day. Eat when you’re hungry, not when the clock says it’s time to eat. 3. Dieting with a buddy always makes weight loss easier. Common goals may pay off but weight loss is a personal journey. 4. Dietary fat keeps you feeling full longer, so you’ll eat less. Fat does take longer to digest, but it will not help you control your appetite. Foods likely to fight off hunger the longest are protein foods, followed by carbohydrates, then fats. 5. When you blow your diet, you might as well wait until the next day to get back on track. Nothing could be farther from the truth- always try to get right back on track with your next meal. 6. Refusing food at a party or when visiting is rude. Turning down food that you know will blow your diet is socially acceptable. 7. Skipping a meal every now and then will help you lose. Skipping a meal means you will be so hungry at the next meal that you are likely to overeat. This can also help lead to a slowdown of your metabolism. 8. Bread is fattening, nuts are fattening, pasta is fattening. Whole-wheat bread/pasta is a great source of nutrients, and it won’t make you gain weight more than any other food with the same number of calories. 9. All calories are equal. This is somewhat true, however; you’ll get more nutrients from a 100-calorie apple than from a 100-calorie portion of white bread. Choose healthier items if you are losing weight, or controlling your hunger. 10. If you don’t clean your plate, you’re wasting food. If you just don’t feel right leaving the table until you’ve cleaned your plate, underestimate your hunger and put less food on your plate to begin with, or you may overeat. Don’t believe everything you hear! Much of it is just superstition. Now you can tell your friends the real truth. In the end, nutrition experts say, many of the food and dieting rules we hold dear are meant to be broken – without guilt!
    General Health 72 Posted by Victoria Hill United States Healthmace Members
  • There are actually diet rules out there that are meant to be broken? Yes, recently many dated diet guidelines and myths are up for speculation. You’ve probably heard all these silly rules before, but experts weigh-in on the worthiness of these supposed truisms – most of which won’t help you lose weight or make dieting any easier. 10 Food Rules You Can Ignore: 1. Eating at night will pile on the pounds. The total calories you consume over a 24-hour period or over a week is what causes you to gain weight, and when you eat these calories doesn’t matter. 2. It’s best to eat at the same times every day. Eat when you’re hungry, not when the clock says it’s time to eat. 3. Dieting with a buddy always makes weight loss easier. Common goals may pay off but weight loss is a personal journey. 4. Dietary fat keeps you feeling full longer, so you’ll eat less. Fat does take longer to digest, but it will not help you control your appetite. Foods likely to fight off hunger the longest are protein foods, followed by carbohydrates, then fats. 5. When you blow your diet, you might as well wait until the next day to get back on track. Nothing could be farther from the truth- always try to get right back on track with your next meal. 6. Refusing food at a party or when visiting is rude. Turning down food that you know will blow your diet is socially acceptable. 7. Skipping a meal every now and then will help you lose. Skipping a meal means you will be so hungry at the next meal that you are likely to overeat. This can also help lead to a slowdown of your metabolism. 8. Bread is fattening, nuts are fattening, pasta is fattening. Whole-wheat bread/pasta is a great source of nutrients, and it won’t make you gain weight more than any other food with the same number of calories. 9. All calories are equal. This is somewhat true, however; you’ll get more nutrients from a 100-calorie apple than from a 100-calorie portion of white bread. Choose healthier items if you are losing weight, or controlling your hunger. 10. If you don’t clean your plate, you’re wasting food. If you just don’t feel right leaving the table until you’ve cleaned your plate, underestimate your hunger and put less food on your plate to begin with, or you may overeat. Don’t believe everything you hear! Much of it is just superstition. Now you can tell your friends the real truth. In the end, nutrition experts say, many of the food and dieting rules we hold dear are meant to be broken – without guilt!
    General Health Dec 19, 2016 72 United States Healthmace Members
  • 07 Oct 2016
    We are what we eat, drink and breathe. I strongly believe that and constantly try to improve my life routine by being aware of what I eat, drink and how much time I spend outside. I also believe that sleeping habits and time that one devote to sleep greatly affects the choices that you will make in terms of food and fluid intake and amount of time person will spend outside. Person's energy level determines everything. I recently read a book by Tom Rath "Eat, Move, Sleep" which in summary advices to eat a lot of protein and avoid carbohydrates, stay active through out the day, and get enough sleep. While it seems like a common knowledge, majority of population does not follow healthy choices that can make a big difference in person's life. I believe that the key is to start now, if you are indoors - go outside and enjoy whatever the weather is; if the lunch time is approaching - think before hand what exactly and how much you will eat instead of making quick decision in front of the fast food counter. If we think about it: we always think through and plan big decisions in our life: marriage, having a child, buying a house. The decision about what to eat for lunch might seem small, but if you eat healthy for a month (as we know, it takes 30 days to build a new habit), your look will change, your energy level will go up and it will affect your entire life. So this one decision about lunch is not that small after all. Make a small step, one at a time, and the change will be great. That is my motto.
    General Health 587 Posted by Victoria Hill United States Healthmace Members
  • We are what we eat, drink and breathe. I strongly believe that and constantly try to improve my life routine by being aware of what I eat, drink and how much time I spend outside. I also believe that sleeping habits and time that one devote to sleep greatly affects the choices that you will make in terms of food and fluid intake and amount of time person will spend outside. Person's energy level determines everything. I recently read a book by Tom Rath "Eat, Move, Sleep" which in summary advices to eat a lot of protein and avoid carbohydrates, stay active through out the day, and get enough sleep. While it seems like a common knowledge, majority of population does not follow healthy choices that can make a big difference in person's life. I believe that the key is to start now, if you are indoors - go outside and enjoy whatever the weather is; if the lunch time is approaching - think before hand what exactly and how much you will eat instead of making quick decision in front of the fast food counter. If we think about it: we always think through and plan big decisions in our life: marriage, having a child, buying a house. The decision about what to eat for lunch might seem small, but if you eat healthy for a month (as we know, it takes 30 days to build a new habit), your look will change, your energy level will go up and it will affect your entire life. So this one decision about lunch is not that small after all. Make a small step, one at a time, and the change will be great. That is my motto.
    General Health Oct 07, 2016 587 United States Healthmace Members