Join us for the next 6 weeks as we challenge each other to incorporate healthy habits into our lifestyles. Share with a friend to challenge them with you!
 
Health Habits Challenge: Eat a BALANCED breakfast!
Thats right, its week 4 of the #healthyhabits challenge!
The goal this week is to start your day off right with a breakfast balanced with proteins and healthy fats.
The word breakfast literally means "to break the fast", and you want to do so by intaking nutrients the body has used up all night long. That primary macronutrient is protein. 
By reaching for something quick and easy on your way out the door, like coffee + a banana or bagel, you're essentially fueling your fasted body with a handful of sugar, and not much else. 
A simple, quick burning carbohydrate meal like the examples mentioned above leads to insulin spiking, cortisol release, and ultimately an energy crash a few hours later. 
Instead, consider proteins and fats such as like eggs, nut butters, overnight oats, or chia pudding.
Fruit can be a great, light option as well, but don't let it be your only breakfast item. Adding a fibre sources + some cinnamon offsets the blood sugar spiking effects of fruits, and breaks them down slower.
Most importantly, don't skip it. The food you intake in the morning stimulates metabolism, and fuels the rest of your day!

Join us for the next 6 weeks as we challenge each other to incorporate healthy habits into our lifestyles. Share with a friend to challenge them with you!
 
Health Habits Challenge: No Electronics 1 hour before bed
Our bodies are made up of millions of electrons that are constantly subjected to stimulation: more specifically, light stimulation. 
The reception of light into our optic nerve emits a signal to the brain to indicate daytime, and therefore mounts a release of our wake/stress hormones, cortisol, dopamine and noradrenalin.
This tells our brain that we should be awake and active, not restful and sleepy.

Furthermore, research out of Thomas Jefferson University shows that the light emitted from our devices is “short-wavelength-enriched,” meaning it has a higher concentration of blue light than natural light. Blue light has been shown to affect levels of melatonin (our sleep-inducing hormone) more than any other wavelength.

Instead, dim the lights, power down all the electronics, and relax in bed by listening to a podcast, chatting with your partner, or reading a good ol' fashion paperback novel. Choose relaxing reading materials that have nothing to do with work! Stop all your work-related activities at least 2 hours before bed!

And no, night mode doesn't count.