RitaCatherine's GPS

Who Needs Sleep

Posted: July 24, 2017
By: RitaCatherine Knight

Sleep can be elusive for some of us. Sleep is important for your body to utilize the fuel you take in, build or repair your physical structure, and reset your brain.

Sleeping less than seven hours a day is associated with an increased risk of develop chronic conditions such as obesity, diabetes, high blood pressure, heart disease, stroke and frequently mental distress. (seen any parents of a newborn baby lately?) There are some very easy modifications you can make that help you to sleep better. Make SLEEP a priority!

1. Turn off your devices-phone, computer, tv, headsets, video games, the list goes on. Or at least take them out of your bedroom.

2. Keep your bedroom dimly lit and cool.

3. Give your self a set bedtime and begin preparing for that time at least one hour ahead...Dim the lights, don't stimulate your brain with action or things that make you tense of excited. i.e controversy, anger, or vigorous exercise.

4. If you must east try things that help your body ease into sleep Bananas or herbal tea,

5. Keep a journal by your bed. Write down your list of things to do tomorrow. This allows your sub-conscious to stop prodding you through out the sleep time. Then "Count your Blessings" and accomplishments of the day. Being grateful is a great way to end your day and relax your body.

a wonderful way to ease your mind into restful thoughts.Keep your brain connected to your body. Get ADJUSTED!


SLEEP

Posted: June 7, 2017
By: RitaCatherine

Our focus this week is on Sleep.  Sleep is when your body does repair, grows and maintains itself. We need sleep,  like a cleaning crew coming into a facility at night after everyone goes home, to maintain the building, or make repairs, remodel and grow.  Your body uses the time that you are resting to accomplish all of these tasks.  Here are a few tips that you can incorporate to get a good nights sleep.

1. Make your bedroom compliant for sleep.  The room should be cool and dark.  Your bed should be clear of clutter(no remotes, reading material or work in your bed.  Make sure that your pillow and mattress are comfortable and fitting you. ( Ask us to help you size your pillow)

2. Start to prepare for sleep a least an hour before you actually want to fall asleep.  That means settle your mind and body-no TV or movies that are hyping you up, scaring you, or the news nightcap that makes you worry all night.  Don't exercise just for before bed.  Give your body at least a three hour come down before trying to go to sleep.  Relax with a Epsom salt soak.  The magnesium helps you make your own melatonin Try Moonlight Serenade instead of RAP.

3. Keep a journal of everything you need to worry about and a section of everything you are grateful for.  This can keep your mind from nagging you when you are trying to sleep. The Universe loves being thanked! 

4. If you wake frequently to urinate, try slowing down your consumption of liquids by taking smaller sips or stop  drinking an hour or more before you go to bed.

We would love to here you HOW I GET TO SLEEP stories.


REFRESH

Posted: July 28, 2016
By: RitaCatherine's GPS

It's Hot!!!!

It's going to be hot.  The National Weather Service has  informed us that the high temperatures will continue thru October.  You need to be able to refresh and hydrate your body.  So here are some tips to cool you off, hydrate, and keep you safe in these warm temp. 

1). Zip lock sandwich bags and wet sponges-keep them in the freezer.  When you or the kids come inside, use the sponges to cool down and wipe off.

2). Keep your fridge stocked with water and make it splach-slice cucumber, lemon, lime, any berry, or rose essence to cool down and encourage consumption.

3). Now is the time to try all those different fruits and veggies that you see in the store and never tried before.  Make a watermelon pizza.  Slice a round and lay it on a plate. Top with berries, bananna, coconut, kiwi and sprinkle with lime or lemon juice.

4). ALWAYS check you back seat for children and pets.  NEVER leave them unattended in a car, even with the windows down.

 


Get ready for Summer

Posted: March 30, 2016
By: RitaCatherine's GPS

Easter is gone and the 159 million we spent of candy to celebrate is either in the trashor on your hips!  Spring is here and now is the  time to get ready for the rest of your life!

Healthy Habits Reset

1.  Get your body hydrated. El Nino didn't materialize for the earth but you can hydrate your own universe.  Drink slowly and steadily throughout the day.  Divie your body weight in half and the sum is the amount of fluid oz. you ned to distribute through out

you day.

2. Get a good nights sleep. This is the time your body needs to repair, build clean and grow.  Give it the time to do a good job.

3.  Fuel your body with the best possible food available and the time to consume it.  Eating on the run interferes with your body's ability to digest and use the fuel you are using.  You fuel ends up being stored as fat because you are in 'fight of flight'.

4.  Use your memory bank to employ 'JOYFUL MOVEMENT'.  Your body makes every thing you need to be healthy and balanced.  You can change the chemicals your body makes simply by thinking good thoughts.  Choose five things that warm your heart or make you smile.  Then recall them often!  You not only will make your day body somebody eles's with your beautiful smile....it's contageous!

5.  BREATHE!  Inhale and exhale fully.  This allows your body to get rid of waste and to operate more efficiently!

 


How can you shine in the face of Stress

Posted: March 10, 2016
By: RitaCatherine's GPS

Your Brain is quite capable of learning new ways to override your automatic stress reaction. You can learn to adjust, but like anything else in life worth having, it requires learning some new skills and practice, practice, practice.  The payoffs are huge-less pain and better health (in every way), improved sleep, improved moods, patience, resilience, and brilliance....Less Stress.

Are you in?

1. CALM - First use your body to calm your mind and bring your smarter, happier, more creative brain back on line.  You have the power to dial down your sympathetic, fight or flight system simply by intentionally calming your body.  Mindfully slow down your breathing (try inhale for 4, hold for 4, exhale for 4, hold out for 4). This relaxes your braced muscles and boosts bloodflow to your frontal lobe.  Breathwork, guided visualization, and biofeedback all work wonders to help you regain brainpower and the ability to adjust your perspective.  I find calling on my Creator to come to my aid is very beneficial!

2. CLEAR - What exactly feels out of control? Is it the nasty email from your boss or the fact you are angry with yourself for not being finished with the project, or something completely unrelated? (Relationship or finacial stress often top the list of simmering subconscious issues!)  In the middle of stress you naturally tend to catastrophize and spread "disaster" and failure thinking without asking just what feels challenged. 

Stress thinking is narrrowed and often biased or stuck in old stories.  When you ask yourself specifically what feels out of control you can better address the situation or the thinking that it triggered.  You may need several thoughtful times to drill down to your real concern, but the resulting clarity can be empowering.

3. CURIOUS - Put on your lab coat and get curious about your life, "it is all research" to find the best way of being you and creating the life that supports you.  Trial and lots of error are the only way to learn.  Ask yourself:

What can be learned from this situation?

How does this fit in the bigger picture of my life and my values?

What in the past has helped me work through situations like this?

What supports my being the best I can be?

How much of my precious time, energy and focus do I want to spend?

Merely asking questions ramps up your frontal lobe, your creativity, and broadens your perspective.  Asking questions that put you back in control of your response shifts you from victim to warrior.

4. COURAGEOUS - Think of a situation in which you mustered up your inner warrior. How can you apply courage now?  Maybe you need to use your inner voice to have a crucial conversation or stand up for your worth or self respect?  According to Kelly McGonigal,PhD, author of UPSIDE OF STRESS," thinking of yourself as empowered by the challenge can improve the outcome and reduce the effects of stress on your mind and body.  Make sure you ground yourself in your best self, first.  Use your values, strengths, and purpose to fuel your mission and your courageous choices.  This feels much better than spinning stories about your victimization."

5. COMPASSIONATE - Compassion, especially self-compassion, provides another frontal lobe boost that will help rally your better self.  There is strength, not weakness in self compassion.  When was the last time you extended the same kindness and care to yourself that you give to your friends?  It will broaden and heighten your thinking.  Love your self like GOD loves you!

6. GRATEFUL - Focus on the feeling of appreciation to quickly release chemicals to counteract the stress hormones racing through your body and mind.  It turns out that gratitude is one of the fastest ways to reset your mind and physiology, thus improving your performance and your health.  Being positive and grateful doesn't mean seeing the world thru rose colored glasses.  It does mean that you regularly check all sides of the box and practice the positive emotions that create health and creativity.

Changing your thoughts will most definely change your world and most likely the people around you. Our lives are full of stressors but how we react to them is within our power to change. As you pratice these mindset changes you are giving yourself the tools to move from reactive and stressed to thoughtful and responsive.  You can "down regulate" your brain's fear center, the amygdala.

If you are worried about your ability or that it won't work, start off by just changing your breathing.  Commit to controlled breathing before you start your car, or before you get out of your car.  Intentionally focus on loosening your grip and just breathe.


DRINK UP!

Posted: February 25, 2016
By: RitaCatherine's GPS

Are you feeling  a bit sluggish or drowsy?  You may need to drink water. Even mild dehydration can mess with your cognitive abilities, mood, energy, make you think you are hungry when you really need water.  Keeping hydrated helps your digestion, keeps you from hoarding fat, helps with keeping your mouth healthy, your skin clear and flush your body of "cell poop"! 

An easy way to compute how much water to drink:

                       Take your total weight divide by 2 the sum is the amount in oz. to consume

                         for example  100 lbs. divided by 2 is 50.     You need 50 ounces of  water

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Sugar

Posted: February 25, 2016
By: RitaCatherine's GPS

Sugar is a downer-yes it will give you a boost up, but there is nowhere to go but down.  The journal CIRCULATION  stated that sugary drinks alone are a major contributor to heart disease ( Ladies that is our #1 killer!), Diabetes, and some cancers.  You can sweeten with Stevia or Agave and beat that white sugar habit.  You can also bring your taste buds back in line by eating fresh fruits.  Really taste what sweet is, like a cold crisp apple or a fresh cherry tomato at room temperature. 

Try the Good Earth Bold & Spicey tea hot or cold.  No sugar and a great taste.  Stevia comes in many flavors-give it a shot.

Let me know your favorites!


Sugar Challenge

Posted: January 11, 2016
By: RitaCatherine's GPS

Do your taste buds really know what sweet is?  Try a week with no artificial or extra sugar in what you are eating. Eliminate baked goods and candy for one week. Try teas that are not sweetened. Go a week with your coffee black.  Take a week off from any soda or carbonated beverage.  Keep yourself fully hydrated and eat raw fruits to fill in the sweet gap. I'm betting you will be really surprized what your food really tastes like!  Give your taste buds a chance to do their job.


New Year New You

Posted: January 11, 2016
By: RitaCatherine

It is a new year and we have hit the reset button to all those resolutions we let fade away last year!   Make it easy on yourself.

If you want to change your shape, change your habit.  Research shows that if you want to be successful you need to follow some simple points:

Compliance: Don't let "a miss" keep you from restarting (no matter how many times, always reset) If it is an exercise program, exercise with a friend.  It could be as simple as walking.  Take the time to reconnect by keeping the gadgets at home and actually having conversations. If it is eating, better-keep a smart stash. Make sure that you are prepared for success by having good fuel for your body, especially when you are on the go. In your car, at work, and especially when you are at home. Stock up on good fuel like, hardboiled eggs, nuts, apples, wasabi peas, string cheese.  Treats like these make it easier to by-pass those treacherous candy dishes and fast foods.  Be consistent with your life change, even through the weekend. 

DON'T SKIP MEALS-this promotes weight gain.  This actually slows down your metabolism and sets you up to eat junk!

DO EAT 3 MEALS & 2 SNACKS-Eating about every 3 hours will keep your blood sugar on an even keel (a good way to prevent Type 2 Diabetes)and keep your metabolism steady while keeping hunger at bay.

QUALITY FUEL-choose lean protein, good omega fats (avocado, olive oil, nuts, seeds) fiber rich grains, veggies and fruits.  The less processd the better.  Be sure and watch what you are drinking.  Soft drinks and sweet teas add lots of empty calories and excessive salt.  Water is your best friend, but make sure you are a sipper. 

Remember the TION's-

RESPIRATION- breathe fully and expell fully

HYDRATION-hard to fluch an empty toilet

DIGESTION-fuel your body with great stuff

RELAXATION-sleep is when you restore, repair, and rebuild reat ourself better than you treat your car

IMAGINATION-you receive what you think most about....change your perspective and look or the silver lining. (This will be the hardest to change because it is you alone in your head) Make your self talk positive and like yourself


Starting School Fall 2016

Posted: July 30, 2012
By: RitaCatherine Knight

Now is the time to get into school year routines.  Start with bedtimes.  By getting into the habit of set bedtimes three weeks before school starts, you can reduce the stress of school starting and the stress of change. It is easier on the whole household.  You could start with quiet time-baths, organizing for next day activity, reading or conversation.  Be aware of video games or TV programs that stimulate, the idea is to slow down and prepare for sleep.  Let the kids get ready for the next day the night before (even if it is summer) by picking up their belongings or planning the next days activities. 

Let the kids be involved in organizing and preparing for the new year. Take small segments of time to sort through clothing, shoes, backpacks, lunch boxes, books ect. by discarding worn, broken, outgrown or refuse to use items. Let the kids take on the task of removing these things from their space.  Pick one thing and work on it for 10 minutes.   It will free you up and give you insight into your childs' blooming sense of style and self.

Start the morning routine at the same time you start bedtime routine.  The habit of a cheerful morning is one that bodies well all your life.  Be prepared for morning.  Don't have to many options for breakfast.  Make it easy on everyone!  This is not a restaurant, it is your home and your kitchen.  Start them off with a hearty, energetic, breaking of the night time fast.  Bathroom time is a killer, so do as much as possible the night before.  Make sure the kids are responsible for hair clips, ribbons, caps, jackets, show & tell, potty and teeth, books, backpacks and whatever else, so you get out the door without missing anyone or anything. 

There are lots of places with online coupons for school supplies.  Use them to ease the cost and allow you to be the hero. What ever you can trade out help your kids to re-use with others.  It makes giving up things that are still usefull find good homes.

If you are the one going back to school, be sure to leave your self time for study and organize for the time you will be in class.  Prepare for meals, snacks, homework assists and household running if you aren't there.  If your class takes you away from home during dinner time, set up an easy ritual for that days meal.

Happy habit building!