Suzanne Chucrallah

Things to Avoid Doing When You’re Tired or Sleepy

Most of the time you find it hard to fall asleep, or you don’t get enough sleep most night. Then, you find yourself waking up feeling tired. This can and might affect your ability throughout the day preventing you from being functional and productive.

Researchers found that after 17 hours straight of being awake, the ability to think, learn and perform tasks requiring skills such as movement, coordination and speed are impaired as much as they would be by a blood alcohol level of 0.05 percent — high enough to be charged with a DUI.

Here are things you shouldn’t do when you’re running low on sleep:

Exercise-This would tax your adrenals glands by secreting more cortisol hormones to keep the body functioning. It’d also increase inflammation level-pain-where you ended up feeling exhausted.

Make Important Decisions-It’s wise to postpone a significant decision you have to make. You’ll be making a better choice after you’ve rested.

Self-Temptation-Sleepiness can also affect your judgment making you more impulsive. You may binge, spend carelessly on pricy or not needed items, buy junk food that harms your health, or make other impulsive decisions you might regret later on.

Try To Be the “Super parent”-Parenting can be hard sometimes, especially when you’re feeling exhausted and frazzled due to sleepiness. Ask for help with kids’ so you can get some rest.

Start a Conversation-When you’re tired you’re more likely to switch unintentionally a constructive discussion into an argument. If you feel tired make sure to postpone that conversation to a different timing where you and the other party show respect to one anothers views, listen attentively, and interact politely.

Go Multitask- Multitasking can be challenging at normal times, and trying to handle several tasks when you’re sleep-deprived can be downright, less productive and may hurt yourself in somehow. So, focus on one thing at a time if you’re sleepy to get through that day.

Drive- The National Highway Traffic Safety Administration estimates that around 100,000 car crashes occur as a result of driver fatigue every year. Do not take a risk! If you’re a bit sleepy before or after work, try taking a break before driving. And, if you’re doing a long-distance drive, don’t hesitate to pull off getting a short rest stop.

Text Message-Drowsiness can affect your conversation. To prevent mistakes wait until you’re fully rested then work justly on posting.

Give your body what it needs, so it’d serve you best in all aspects: Work, family and society. It’s all about balance that brings you contentment.

Can’t Fall asleep?

Your mind race while you’re in bed, feel a heartburn, bloated having gas, and more… All this keep you from falling or staying asleep.

Sleep problems like these can be caused by foods are already considered healthy for you. The issue is they cause discomfort reaction in your body keeping you from getting a good night sleep.

The good news is this can be easily fixed by simply adjusting your dinner plate:

The Worst ‘Healthy’ Foods Never Eat Right Before Bed

Spicy Foods- like hot sauce; it raises your body temperature which makes it harder for you to fall asleep in the first place.

Steak- Red meat takes a long time to digest. This means while you should be sleeping your body is working hard to digest all that fat and protein which may lead to gas or bloating. Tip: Add 1-2 tablespoon of apple cider vinegar onto your salad dish.

Citrus Fruit-They’re vitamin C powerhouses give your body energy but just not before you sleep!

Best Foods To Eat For A Good Night Sleep

Any food with magnesium– Sufficient levels of magnesium helps your body create the fundamental sleep hormone melatonin. Without this, sleep quality declines as you struggle to fall and stay asleep:

1) Magnesium shuts your body off by calming overactive nerves. This in turn relaxes tense muscles giving your body that “heavy” feeling when your head hits the pillow.

2) It also lowers brain temperature, which reduces neuronal activity in your brain, stopping those thoughts from racing keeping you from falling asleep.

Good food sources of magnesium:Bananas, almonds, spinach and quinoa. Also, you can even absorb magnesium through your skin by either taking an Epsom Salt bath before bed. Or, spraying magnesium oil on tender body skin areas like your stomach, soft lower skin part between elbows and shoulders and inner upper legs

Melatonin Containing Food/production

Miso, made from fermented soy, which contains amino acids that help boost your body’s production of melatonin

Cherries, which are a natural source of melatonin like drinking tart cherry juice

Salmon, which helps your body produces melatonin because it contains vitamin B6. Other foods high in vitamin B6 are rice bran, pistachios, garlic, sunflower seeds and avocadoes.

Tryptophan Containing Food

The amino acid tryptophan in milk, banana, oatmeal and turkey meat when entered into the body gets converted into serotonin — which promotes restful sleep. Combining complex carbs; milk, bananas and oatmeal help tryptophan to enter your brain. For you, it means promoting even more deep sleep!

Good rest and sleep is the best body natural medicine 🙂

References:The Healthy Back Institute

Counting Calories No More!

Keep wondering about the right choice of low calorie count food is annoying, especially during grocery shopping. Often times you feel overloaded and confused with so much information thinking there’s no relief.

Well, there is.

All you need is to choose ‘nutritious dense food’, but not empty industrialized food.

It’s by looking for the healthiest choice still enjoying delicious tasty food without worrying.

How to do so?

By understanding the concept of Nutrient Density.

There’s no standard definition for it. It’s pretty simple. All you have to know is how many nutrients you’ll get per one hundred calories of a given food.

Here’s an example:

Let’s compare the nutrition of a cup of cooked brown rice and cooked white rice.

A cup of brown rice weighs 195 g and gives: 216 calories, 5 grams protein, 45g carbs, 4 grams fiber, 2 grams fat. Plus, 19.5 mg calcium, 162 mg phosphorus, 83 mg magnesium, 1.2 mg zinc, 19 micrograms of selenium.

A cup of white rice weighs 158g and gives: 205 calories, 4 grams protein, 45g carbs, 1 gram fiber, 2 grams fat. Plus, 15 mg calcium, 68 mg phosphorus, 19 mg magnesium, 0.8 mg zinc, 11 micrograms of selenium.

A cup of brown and white rice give more or less the same calories. Yet their fiber, vitamin and mineral values vary.

If you choose white rice, you’ll have to eat 2 cups of it to get the same amount of phosphorus and zinc. And, to get the same amount of magnesium you’ll have to eat at least 4 cups! That’s the difference.

All foods supply calories from carbohydrates, protein and fat. But not all provide a good amount of key nutrients your body needs. This is the Nutrient Density. For instant, if you choose wholesome, real, fiber rich foods, you don’t need to keep track of calories.

Now, you know why it’s useless to count calories. All calories are not created equal.

Wholesome food would:

Stabilize blood sugar

Decrease sweet cravings

And provide your body with needed nutrients supply to function properly; you feel well. So, for the same calories you get natural/more vitamins, antioxidants, phytonutrients and fiber.

Benefits of Eating Nutritious Dense Food:

Stay healthy

Prevent overeating

Maintain healthy weight

Strengthen immunity

Keep disease and age related illness away

Your choices determine your health and wellness!

2017 Substantial List

EAT healthier to prevent diseases

BE active to stay well

ENJOY today it’ll never come back

FORGIVE more readily to be in peace

CHOSSE to be happy you live once

REST more and worry less

SLEEP better for good health

CHALLENGE yourself to age gracefully physically by exercising and mentally by reading more often!

Cancer is among the leading causes of death worldwide. Are you protected?

According to the World Health Organization (WHO) Cancer is among the leading causes of death worldwide. Are You Protected?
In the video you:

Discover simple ways of how to keep cancer away from your door steps
Learn constructive methods to stay healthy and protected
Find out what to avoid

This is my first health educational talk given in Lebanon in Arabic, 11/29/2016.

Watch full presentation HERE.

Gratefulness Fruit

Being grateful counting our blessings is an essential tool to enduring today rough times. It helps us to relive daily stress, cope with illness and feels contentment.

A wake up call, an inspired short story for the occasion I wanted to share with you.

Happy Thanksgiving!

‘Be Your Best’ Fitness & Wellness Class

byb-ffl-eng-flyer

Recently, I started my new fitness & wellness class in Lebanon. I lead a group exercise of adults to helping people achieving optimal overall health physically, mentally and emotionally.

Members Testimonials

Yola S. sees a true positive difference speaking of stress reduction, flexibility and more energy throughout the day. Click here.

Mireille H. appreciates the positive change the class has to offer her. Click here.

Sabah N. enjoys all aspects benefit from taking the class. Click here.

Jenny K. got rid of her knee pain. Click here.

Samia A. found the BYB class a great fit for her body needs. Click here.

Coming Up!

…The Truth About Cancer’s Ultimate Live Symposium will start the morning of October 14 and featuring nearly 50 of today’s most renowned and respected health experts.

All of these top experts will present their “best of the best” to you on how to protect your health and avoid and beat cancer and other diseases, your life will be positively and extensively changed forevermore.

Whether you seek to prevent serious diseases like cancer and heart disease — or beat them — you’ll discover many powerful and proven insights you aren’t hearing about from doctors that can literally save your life. (You’ll also get the insider’s view on why you aren’t hearing about them elsewhere!)

Click on the following link: https://go.thetruthaboutcancer.com/uls/?ref=a510db6d-df5c-46fb-b471-fab7e36af62d

Stay safe and protected!