My tiny tea cup cat’s fave hot spots: the windows! Here she is at the window behind my piano peering out into our garden…
Part of our backyard view complete with lush green grass (most definitely the best-mani on the block, hands down)! We’re enjoying the summer ☼sun☼ while we can before autumn officially starts soon. After receiving more precipitation at the ½way point this year following our previous full year’s totals, I wonder how much we’ll get next season?
Now that football season has kicked off, this sports spirituality book will do just the trick to keep my soul on a roll while I keep working on my own sports study (been investing 12-15h/day on it lately ~ ’til this weekend so I could focus on my Church readings)!
double-duty edibles ~ such as coconut oil to substitute fatty oils in recipes plus is my favorite hair conditioner and also moisturizes skin, as well as removes makeup (according to The Sweet Life)
handy healthy snacks (not fast food) ~ such as apples, grapes (I dig mine fresh or frozen), pears ~ the pear or apple crisp can trigger brain juice flow, don’t ya know #DISPObustAFlow
chill your coffee ~ since I don’t drink as much for heartburn prevention, I store the rest in the fridge until the next day
tote reusable containers ~ mine from Starbucks saves me 10-cents per use and conserves resources (great for my next craving, this flavor-of-the-day: the Salted Caramel Mocha Frappuccino to redeem my latest Gold Card Reward*)
My everything store is Target because it offers decent prices on clothing ~ including my designer collablimited editions ~ as well as home goods, some groceries, and is my personal fave place for gift registries
You too can check out these Target en Vogue** photos by scoring a copy and scanning with your Shazam app
Lately, my pleasure reading getaways have been simpler to prevent brain burnout (i.e., pictures for eye candy) ~ so no information overload in this rotation
stay fit as you suds up ~ stretch (with caution) as you reach for body parts to clean, and if you’re seated during a bath, I strongly suggest doing water pilates (think table top position with head and feet raised for resistance as you move)
No believer is ever too busy to †pray† ~ even if we can’t take a ½ hour or full hour to meditate, at least devote a few to several minutes or even †pray† before, during and/or after your activities (my Rosary begins my days, and playing the ♪song♫ jump-starts it!)
* Rewards = another way to $ave (discount$ & FREEbie$)
These guidelines will save you in the long one ~ not only for the aforementioned reasons, but also from embarrassment (i.e., killer breath, B.O.) if you run into someone later… We don’t want to be Finch from the American Pie movies who had to go home from school every time he had to release his macchiato! You’re welcome. ✌
Once I kicked👟 my dissertation📖 work into high gear transitioning from July into August, I’ve actually resisted turning away from my work💼 after several-hours⌚️ worth of “shifts” lately!
But to prevent myself from 🍳frying⚡️ my 💡brain💭 from dozens of hours⏰ in front of my 💻computer ~ executing💥 my challenges while exercising my 💪🏽strengths:
Beachy Scene: I call this bad boy my Myrtle Beach Iced Tea (as opposed to Long Island) that calls for Arnold Palmer (tea & lemonade named for the golfer) spiked w/your spirit(s) of choice ~ mine was Midori for melon flavor and green color ~ + a cherry on top … Or to sink this ship! 🌊🌴🍹🍋🍈🍒⚓️🚢
That can be served ❄️chilled🍧 and 🍉chunky🍌
Peachy Keen: Other fruit to add to the mix (sweet if they swim in the drink while you sip): peaches * pineapple * strawberries 🍑🍍🍓🍒🍹
This last day of May ~ the month of MARY ~ marks my last (rest) day, week and month before the summer when I amp up my A-game to A+ completion for my dissertation. In June ~ very, very soon ~ I’ll …
Wrap up my data collection
Run my statistics
Analyze my results
Almost #NumberCrunchTime!
Breakthrough news:
Due to my strong efforts in increasing my sample size for my doctoral survey this past week alone, I had more participants everyday than I had in previous months since I started my research methods! As of yesterday, I’ve (finally) reached my minimum target amount! Of course, I’ll still keep *shooting* for more…
For the rest of this year, I’ll devote almost every waking moment outside of my Church, teaching and photography to finish my paper and prepare my dissertation defense to become DOCTOR. As my bud Edwin and I established the other day
I don’t just want to do it at this point. I have to / need to get her done. It is imperative.
Bearing all of the above in mind, a good night’s sleep is essential. Following are:
Problems that lead to lack of sleep
Guidelines from various sources that may be worth a shot
With a wealth of health info, there’s long-winded content below! #DISPObustAFlow
INSOMNIA ISSUES
As I write this, a Sleep Number commercial just came on, reminding me that comfort is key to getting those much needed z’s.
In my speech classes, I teach about how listening barriers (i.e., physical and psychological noise) prevent us as audience members from effectively paying attention to presentations ~ a similar analogy applies to sleepers.
Other people/pets at home or noisy neighbors contribute to non-friendly sleeping environments
Stress induces mind alertness that also deprive both the body and spirit from rest.
REM RESOLUTIONS
Rapid Eye Movement sleep is what we want to achieve for deep sleep. In order to achieve a more rested feeling upon waking up and welcoming the day, it may be a matter of adjusting our lifestyles. Here are ways to manage our time from the moment we wake up to when we hit the sack…
(4)First-thing-to-ring-in-the-morning sweat sessions bring blood pressure down to seize the day for better sleep(5)TIU-approved!
I observed that my better nights’ sleep took place after a knockout workout, such as the body pump, body jam and step aerobics classes that I took at my hometown and school gym during graduate school
(4)The juice contains melatonin, a chemical that induces sleepiness
Now that they’re in season, and my parents recently picked a serious bunch in California (during my mom’s birthday vacay and paternal grandmother’s anniversary commemoration), so I’m stocked up on pasalubong (gifts)
Caffeine
(4)As long as it’s consumed at least a couple of hours after waking (so you’re not too wired at the beginning) and done drinking coffee or caffeinated beverages by 2PM due to the 8-10 hour aftermath energy potential
I learned from experience to cut off my coffee intake before 5PM (because I’ve always had trouble sleeping when I’d keep drinking it past then) ~ now I ought to shut down a couple of hours prior to my usual time
Consume Healthy Fats
(4)Omega-3 fatty acids can connect to substantial sleep
C-iesta
(4)Mid-day nap to increase alertness to wrap up the day; NASA research revealed that military pilots’ power naps increased their levels of alertness
Power naps have given me more of a punch and pow to plow wow through the rest of my day
Carb Load
(4)The amino acid tryptophan helps lead to drowsiness
Yes, please, bring it on! I’ve always advocated carbohydrates, like in pasta, as a runner whenever I’d get ready for race day, but it certainly makes sense that they’ve contributed to that well-rested feeling! The Ellen DeGeneres Show also suggested carbs, such as in bread, to help you sleep
(4)Alcohol interferes with circadian rhythms, according the University of Missouri studies, and takes an hour minimum for the body to metabolize it(5)DON’T drink on an empty stomach, and drink water between cocktails to stay hydrated, + try wine spritzers (= parts wine & soda) for ½ the calories!
Scents
(4)Lavender decreases inflammation, soothes aches and pains(5)reduces blood pressure and leads to deep sleep
My fave relaxing fragrances: lavender, jasmine, eucalyptus and mint …· I’ve always adored the calming effects of lavender, which I’ve already used from shower gels, bubble bath and my Bath & Body WorksAromatherapy lotion (Lavender Vanilla for Sleep)!· Another from my B&BW collection is from jasmine, from Midnight-Blooming Jasmine moisturizing lotion to Jasmine Vanilla for Sensual Aromatherapy· Eucaluptus and mint soothe me through my B&BW lotion (Eucalyptus and Spearmint for Stress Relief), and VicksVapoRub that I massage into my neck, chest, back and feet at bedtime to relieve aches and pains plus bring aromas that calm my cold.
DisConnect
(4)Unplugging all devices means NO melatonin suppressants (e.g., blue light, white noise)(5)TIU’s K&K call it a “tech detox”
I honestly have been keeping my iPhone 6+ OFF for days and even weeks at a time this season and using my computers , including for social media, exclusively to fulfill purposes of career-related projects
Clothes OFF
(4)Cooler temperatures rom sleeping au natural prevents the body from overheating
I’m all about snoozing in the buff, and this actually also has benefitted my energy bill more when I keep my electric fan off
Committed Sleep Schedule
I’ve always craved at least 8 hours of sleep per night, and (1)Edwin affirmed that by pointing out to me that by pointing out how
8 hours indeed is ideal during the night
9 hours (+ an extra hour) works for the weekend
He also mentioned that there’s no way we can make up for lost sleep. I most certainly back this because during my previous attempts of sleeping more after lacking rest, I’d throw myself off.
(6)Instead of getting out of bed, change your sleep position by turning upside-down· Calms the nervous system· Turns fears upside-down
When my sister and I shared a bedroom while vacationing at our aunt’s and uncle’s as children, we weren’t accustomed to twin beds since we had our own double/full-sized beds at the time ~ we stayed up late talking but realized that we more easily dozed off by reversing with our heads at the feet and our feet at the heads of the beds! (Mind you, we really didn’t have worries back then, but this method definitely proved to be effective even during childhood.)
Another commercial that just caught my eye was for Snuggles ~ a mom would put fabric softener sheets everywhere, including underneath chair cushions, to remind her and her family of the freshness! I think that I’ll try the Lavender Joy!
Supplements and Substances
Yes, several of us out there sought “magic pills” for a quick-fix to our own insomnia. Based on my own experience, I’ve taken them but now would rule them out as a last resort after trying all of the above advice first.
Valerian root ~ linked to reducing anxiety but isn’t FDA-regulated (which I took when I prepared for comprehensive exams in both my Master’s and doctoral degrees)
Prescription drugs ~ I’ve had Rx to “resolve” my sleep struggles, but I’d rather not be chemically-dependent on them and would only take them when I could devote a full-night’s rest
Sleepytime Tea ~ My doctoral classmate suggested this, and of course, I’ve also started making my own lemon-honey tea to soothe my cold: another reason I’ve been kept up late at night
Cap your night with another “B”!
Breathing Exercise
(6)Shutdown night time worry by minimizing those fears that keep you up late at night
Tip: Breathe in for 90 seconds so the worry passes
Just in case this lengthy segment didn’t already put you to sleep, here’s a sum-up …
For sufficient shut-eye, shoot for these essential “Cs“:
Comfort: comfy mattress (or other sleeping surface) and temps
Consistency: amount of sleep and same time on schedule
Challenge:
Go 1 day with implementing all of the above (except for the coin toss, sleep position or substances, unless absolutely necessary) ~ please feel free to post a comment to me on which ones worked for you
For any that did work for YOU, continue 1 week with them
If your sleep has improved after 1 week, keep incorporating them for 1 month!
*Bonus*: How to Stay Happy & Healthy (3)
Healthy & Happy Hacks
Examples or Experts
Which Worked for Me
Fitness tracker apps
Fitbit, Moves, Health Mate
I login to MyFitnessPal religiously and track my miles on RunKeeper (initially introduced to me by my college student who also trained for and ran marathons)
“Workout that does good”
Barre3’s daycare donation proceeds go to Every Mother Counts
I’ve raised funds for several exercise events that collected charitable contributions, including the American ♥Heart♥ Walk almost every year between my college and doctoral coursework years
“Look pretty – and pretty awesome”
Twice-Team USA Olympic runner Shannon Rowbury ~ who races with bright pink lips
I like to pull or pin my hair back before exercising … even though it doesn’t always stay that way post-workout!
“Orange juice for the win”
Easier to absorb nutrients from juice than the fruit ~ but beware of drinking too much due to sugar content, so still stay hydrated with H2O (Ralf Schweiggert, Ph.D., HohenheimUniversity in Stuttgart, Germany)
To 🔔ring🎊 in 🎆2015🎇 with a 💥bang🔫 and a 👊pow🌟 do 20 reps or secs of these 15 moves:
👣 Let’s Go… 👟
❤️💛💚Cardio💙💜💗
1. Jumping Jacks* to pump up your heart💓
2. Burpees/Leap Frog🐸: squat, leap up and drop down to plank, then push up to starting position
3. Mountain🗻 Climbers: from plank, twist each knee up to alternating sides
4. 🏉Football🏈 Fun Run🏁 (in spirit of the NFL playoffs: back up on your feet and sprint in place then to each side for 20 seconds
5. Dance💃: freestyle to whatever jams🎧 you have going 💪Tone Up🎶 (20 repetitions)
6. Sit-ups: roll over on your back and give me 20 more for your core (your choices of v-ups with arms and legs stretched out then together, crunches with your feet flat and your arms crossed over your chest or behind your head, or bicycle abs with your elbows alternating to your knees)
7. Push-ups: drop down and give me 20 (you can mix it up with wide or narrow arms, to work your chest and tris, respectively)
8. Renegade Row: from plank, use light resistance (i.e., dumb bells, wrist weights, water bottles) to row up (for your back)
9. Curls: while lunging (for your legs), use same light resistance to curl up (for your arms)
10. Clean & Press: while squatting, use heavier resistance (i.e., bar, basket, book) to press up (for your shoulders)
❄️Cool Down⛄️ (seated💺 exercises)
11. Neck Rolls: roll your neck around clockwise 10x and counter-clockwise 10x
12. Shoulder Rolls: roll your shoulders forward 10x and backward 10x
13. Butterfly: while sitting, bring the soles of your feet together with your hands🙌 clasped around them (to stretch your arms and legs) and breathe deeply for 20 secs
14. 🐱Cat🐈 🐄Cow: on hands and knees, arch back facing downward, then flatten back while raising your face 20x
15. Child’s Pose: on knees, extend arms overhead and relax for 20 secs ~ you’re done! For now… 😉
A mantra phrase during the JJs may help keep you at bay and the momentum going!
You Got This ~ & I Got This ‘n the ‘lene! #DISPObustAFlow 🎤
Welcome/Mabuhay/¡Biénvenidos! I am a USAF brat who was born in Germany and grew up State-side while celebrating my Catholic and Filipino heritage. ☼Sunny☼ DISPOsition Elaine’s Eye Candy/DISPhotos ~ I love GOD & His creations, so I take photos @ any given opportunity. Elaine DISPOrts ~ I am passionate about sports, which is my research focus on my ... Continue reading →
The Elaine Dispo Journal 