Winter Hibernation: What to Eat

The holidays are over for the most part and we've had some time to sit back. This is also the time of year when we feel the winter slump. We can't sleep well, yet the gloomy cold just makes us want to wrap up in our duvets and stay in bed all day. Our diets, which is one thing that we start focusing on after the holidays, can help us gain some energy as well as help us fall asleep faster. We've compiled a list of what to munch on during the day for a more restful sleep.

Nuts: Grab a handful of nuts during the day and not only will it give you a healthy boost of energy, some of them can also help aid sleep. Walnuts contain their own amount of melatonin, an important hormone that helps regulate sleep. Almonds help muscle relaxation through their source of magnesium, also present in Brazil nuts and sesame seeds.

Fruit: There are certain fruits with components that promote a healthier sleep- Bananas are packed with melatonin and potassium- a nutrient that is another natural muscle relaxer. A handful of dates are high in carbs and L-tryptophan- the amino acid that helps you crash after a big meal. Cherries also naturally boosts levels of melatonin in our bodies. 

Fish: Vitamin D is important to achieve optimum perkiness during the day. Salmon, trout, anchovies and tuna are an excellent way to ward off daytime sleepiness and welcoming a better sleep come bedtime. Check out this link from Fitness Magazine for 34 delicious healthy and quick fish recipes. Avoid protein-rich foods too close to bedtime though - try having your last big meal 3 hours before you sleep.

Tea: Head to the grocery store and you'll find a few brands of tea that promote sleep. If you've tried and tested these and are looking for something a bit different, a few other types of teas can do the same job: Steep some Passionfruit tea for a more sound sleep, or Magnolia Bark tea to calm nerves and anxiety. Even the ritual of sipping some tea before bedtime can aid the relaxation process. 

Food is also known to effect our moods. While some foods, like the ones above, can promote relaxation and less anxiety, others can have the opposite effect.
 Have a look at this article for how some foods can make us touchy and even angry:
Food Swings- Can Food Make You Angry?

What rituals and snacks do you try before bedtime? Let us know in the comments below! Want to keep in touch? Like us on Facebook or pop into The Backrub - we're open 7 days a week! 

Rejuvenate For Summer : Part V: Roadtrips

Summer means vacations means road trips. Our bodies and boredom can take its toll on long hours in the car, so how can you keep healthy and happy behind the seatbelt?

 Body

Fuel up by bringing healthy snacks like grapes, nuts, berries, string cheese, yogurt - these will help you stay alert for the long distant driving. If you have a hard time sticking to healthy snacks, try portion control by preparing small bags of goodies before you go.

 Check out these sites for more ideas:

Snackin' Better On The Road

Healthy Car-Trip Snacks You Can Make Yourself 

Great Regional Foods Along Highways, Small Towns & City Neighborhoods

Keep your body from getting sore by stopping at regular intervals and getting out of the car. When you're stuck for long periods in the car, try some Stoplight Yoga:

Basics: Concentrate on your breathing and keep a good posture

Waiter Pose: Hold onto the steering wheel with one hand, and then raise your other hand and firmly press it flat against the roof of the car. Hold for a few seconds as you breathe. Release the pose, then take the hand back a little further. Press, breathe, and hold again. Keep taking the hand back a little at a time as you open up your arm pit and the side of your body.

Spinal Twists: Keeping your foot on the brake, sit up a little straighter and gently pull your abs in, then using leverage with your right hand in between the seats, reach across with your left hand to a comfortable place on the passenger seat and pull yourself into a gentle twist. Look over the right shoulder. Keep breathing and hold for 10 - 15 seconds, slowly release, check the stoplight and at the next signal, twist to the other side. 

...and a few sites for stretch ideas when you get out of the car

Men's Health

Woman's Day

Drive Time Yoga

Camping Road Trip

 

Mind

Those breaks are important, not just to stretch your body but to rejuvenate the mind. Get some fresh air, close your eyes for a bit and relax - you deserve it!

To keep you alert on the road, try some of these sites games, trivia and more...

Best Road Trip Apps

15 Road Trip Games For Adults

Music on the Road

Do you have tips for the road? Let us know via Facebook, Twitter or email!

Pedal Your Stress Away

Have you gotten your bike out yet?

Today's post has tons of info on the stress-release and planet saver that is The Bike. So get inspired to grab your set of wheels and start pedaling!

FACTS:

• Bikes are more cost-effective than cars- no fuel, cheaper to make, buy and maintain AND they save taxpayers money by less road ware

• Studies show that bicycle commuters are healthier, more productive, and require less time off at work

• Since bicycling produces zero fuel emissions, you're decreasing your carbon footprint and reducing the pollution every day that you ride

• Cycling actually forces you to regulate your breathing, as well as to breathe deeper to expel any lingering CO2 – both key methods used to alleviate stress

• By pedaling your wheels, you can burn 52 calories in just five minutes of cycling at 14-16 mph. If your route takes you uphill or faster to move with traffic, that's even more

• The repetitive action of pedaling involved in cycling can help your brain release outside stresses in the same way that mediating on a phrase or a word is used in classical mediation 

• Cycling isn't as hard on the knees like other types of exercise

• Moving up in the pack, making it over a particularly tough climb or completing your first century are all great stress reducers because they allow you to feel that you have accomplished something

Want Your Own Set of Wheels?

• There are tons of new and used bike shops, online and off. Try Craigslist  for bikes costing $1 all the way up to $1000+ - make sure you give it a spin before buying it
• MasterBikeFitters.com has an extensive article on how much you should spend on a new or used bike

• If you want a simpler version, Ehow breaks it down for you without so much detail

• Don't forget Nice Ride! Even if you own a bike, you won't always have it with you. These make it easy to hop on and pedal off wherever you are. If you have it for under half an hour, it's free!

Be Safe!

• Wear a helmet and, if you're riding at night, reflective gear
• Check out The National Center For Safe Routes To School for resources on getting kids to school via bike
• If you're sharing the road with vehicles, brush up on the rules here
• The MPCA has daily forecasts on how clean the air is around you. You can sign up for alerts here. If you do find the air to be particularly polluted, hop on a bus for half of your journey- bikes can be placed on the front rack
• On April 20th the Mother Earth Fest takes place at the Wellstone Community Center in the Twin Cities - they've got a Bike Repair 101 and Basic Safety classes taught by experienced bike mechanics. Find out more at motherearthfest.org/bike-village 
• Stay hydrated!

Don't Know Where To Bike?

• Bikemap.net lets people share their biking routes and lets you create your own
• Cyclopath.com is personable, letting you type in your address and end point
• The Metro Transit gives you integrated travel options for when you want to use your bike and the bus
• Or, just explore your community! You never know what's around the corner

Need Some Motivation?

• We've mentioned 30 Days of Biking on our Facebook page- grab a bike and use it every day for 30 days starting this April. Even if you haven't signed up, they hold events in the Twin Cities every Saturday until the end of the month. Check out their website for more info 30daysofbiking.com or try hosting your own event and encourage friends and family to cycle every day for 30 days
• BikeBrain is an app to help you figure out how many calories you burned, your distance and speed and even lets you share photos
• Minnesota Iron Man Bike Ride is Sunday, April 28th. There's still time to sign up as an individual or team
• The 2013 National Bike Challenge runs from May 1st until September 30th - anytime you hop on your bike, you log it into the website via an app or your computer. Many work organizations do this to motivate their employees to get healthy and save money

Last but not least, save $5 when you visit The Backrub by way of bus, walking or biking- during all of April - just mention this post!

Still Want More?

Sign up to Bike Walk Twin Cities E-news for weekly updates and biking events near you.

Follow us on Facebook and Twitter for monthly tidbits on National Stress Awareness Month & Earth Month - and let us know what you think inquiries@greatbackrubs.com

Breathe Your Way To Fresh Lungs

Aromatherapy Tips For Quitting Smoking

While there are many things to get you through quitting smoking, like exercise, support from friends and family and finding alternative ways to de-stress, aromatherapy is often overlooked when finding something other than chewing gum to curb cravings. While it is not a miracle cure to stop cravings or anxiety, here are a few ingredients you may find helpful:

Black Pepper Essential Oil

Don't worry- it won't make you sneeze or your eyes water like ground peppercorns! It's a stimulant and can improve circulation, so best to use it to kickstart your day- not before bedtime. Inhalation of this oil has helped to quickly reduce cravings for nicotine. Try adding it to a diffuser and breathing deeply or add a little drop under your tongue.

Citrus Oils

Some recommend citrus oils like lemon, grapefruit or wild orange when they are going through withdrawal- the fresh and clean scent helps bring you out of the cloud of smoke and to feel smoke-free. These are best taken by inhalation so if you smoke in your house, try dropping some lemon in a spray bottle with water and spraying the room to give it a fresher scent.

Relaxing Blends

If the hardest part of quitting for you is the anxiety and irritation you get from missing your cigarette break, there are a few oil blends to help calm your nerves: Lavender and Serenity is a good blend to lift the spirits and help relax- a good one for bedtime.

Remember the key to essential oils is to find out what works best for YOU. When using any of these essential oils read the previous post guidelines recommended by Essential Oil expert Nikki Wells. Like us on Facebook for info on Nikki's monthly aromatherapy events at The Backrub*.

 

Like what you're reading? Don't forget to follow us on Facebook and Twitter for weekly updates, health and well-being tips and special deals!

 If you have any questions or comments, please contact The Backrub at inquiries@greatbackrubs.com

*Did you miss out on last month's Essential Oils primer with Nikki? Our next one will be held in-store on April 21st at 6:30pm. She will be focusing on "Spring Cleaning" with essential oils for allergies and detoxing. Don't miss out! Free gift for all who attend.
 Email: inquiries@greatbackrubs.com to book your place