Tag: health

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Health

5 Tips to Disconnect from Your Phone

Why disconnecting from your phone is important:

  • To much screen time is time consuming
  • Bad for your health
  • Leads to unhealthy relationships
  • Worsening mental health
  • Not focusing on the world around you

1. Don’t look at your phone right when you get up

The moments right when you get up are definitely some of the most important moments in the day. What you do in them will impact how you feel for the rest of your day. Because of this, going on your phone the first moment when you wake up will put all of the negativity on social media into your brain, and it will destroy the rest of your day. Instead of going on your phone, I suggest reading, or journaling, or dancing to your favorite songs.

2. Create routines that incorporate no phone time

In this day and age, it is so hard to stay off of our phones. They have become an extension of ourselves. But other things that have always been important to us, are our habits and routines. They shape our day and our life. So creating a routine/a habit that incorporates no phone time will allow us to get that much-needed screen time break. If you already have a routine, put around an hour into it for some other productive non-screen activity, for example reading.

3. Use your phones benefits to help you unplug

There are so many apps out there, and at least some of them are productive! You can use apps you schedule time away from your phone, or to organize your routines or your to-do’s.

4. Fill your free time up with activities you enjoy

Instead of using all of this extra free time that comes with quarantine for screen time, take these new oppurtunities we have, and do some more of what you love. Allow yourself to fill up you free time with activities that fill your heart, and others that let you grow. There are a lot of different fun tasks that you can do alone, off screen. Take advantage of your new free time to do something productive for your growth.

5. Separating work phone time from free phone time

Our phones can be or are necessary to be used for our work, meaning that it is sometimes hard to stay on task during a work period. Because of this, you need to create a system of checks and balances to keep yourself on task. This system could be an app on your phone that allows to to restrict what apps you use and the time period you use them for, or some other alarm system. Anything that will separate work phone time from free phone time is good.

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Health

The Struggles of Quarantine for Me and How I am Trying to Overcome Them

Quarantine has changed our lives so much, in so many ways. In some ways, it has been good for me, for example this blog, but in other cases quarantine has caused so many struggles. The good news is that with a simple google search, I have realized I am not the only one facing these struggles. Teenagers everywhere are dealing with the awful side effects that come from virtual learning, and spending all our time at the house. But just because these struggles are shared, does not mean that they effect our lives in negative ways any less. Below are the main struggles that I face because of quarantine.

1. Mental fatigue

Mental fatigue has been caused in these times because of the overload of stress I have been feeling. With more people getting coronavirus and dying from it everyday, being stuck inside all the time, doing online school, being stuck around my family all the time, not seeing my friends or not experiencing any new fun events, there are so many causes for stress.

Solution

The solution I am working on is trying to incorporate more sporadic events, and things I actually do, along with hanging out with my friends social distanced, and creating a good plan for online learning. These events usually just mean going on a walk on my own, or going to get Starbucks or ice cream. Being in quarantine has reminded me of all the fun events and things I used to do with my friends, and I hope I can do them again soon.

2. All the time in the world to eat

Being quarantined in our houses most of the time is very important for everyone to stay safe, but it also means that the fridge and the pantry are only a couple steps away, all the time. In this situation it is way to easy to overeat, and overeat with unhealthy food that does not fill you up. I for one, am always grabbing snacks, anytime for any class. This is not healthy and is not good paying attention during class.

Solution

Meal plan. Creating a meal plan, and then only buying the ingredients for those meals. A meal plan should include snacks, but mainly consist of healthy meals that will fill you up. A meal plan is difficult to make, so I suggest you check with your family before making it. Make sure that your meals aline with the meals they are eating.

3. No concrete schedule

Because most of our activities have been canceled or moved online, and school has become rather uncertain, it is very hard to have a concrete schedule. Not just with activities assigned by others, but to-do’s you give yourself, and the time that you need to complete these to-do’s. With no concrete schedule, I know that for me I end up laying around on my phone a lot of the time.

Solution

Create a schedule! Pull out a binder, or your online google calendar and plug in when you will get your to-do’s done, and when you will do the other tasks you need to do to keep yourself active and moving. Make sure your schedule works with everything else that you and our family might have planned.

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Health

How to Stay Consistent with Your Healthy Eating

Why eat healthy?

  1. Eating healthy can be delicious
  2. Eating healthy will make your body strong
  3. You will be a healthier person overall
  4. In my opinion it is more fun to cook healthy foods

Create a grocery list and stick to it

A grocery list is the best way to make sure you are only cooking healthy meals. If you only buy the components of healthy meals, and don’t buy unhealthy food, you will be able to stay consistent with your healthy eating. I suggest a base grocery list of healthy fruits and vegetables, that can be used in healthy snacks and meals. You can add on anything specific for that week, but you will always have fruits and vegetables on hand. And if healthy snacks and meals are most convenient to eat, they will end up being what you eat.

Drink lots of water

Water is super important to staying healthy, because it has so many benefits. You can read about all of them, here. What I am going to say in this post, is that drinking water will help fill you up, which is great for not over eating. Over eating with any type of food is not very beneficial, and drinking water is one of the best ways to make sure you don’t end up over eating.

Make healthy snacks for easy access

This tip is one that can make sure that you consistently eat healthy. On Sunday, or Monday, put together a good amount of healthy snacks. Snacks that are easy to package and full of fruits and vegetables. Make enough for the entire week. Throughout the week, whenever you get hungry, instead of reaching for an unhealthy snack you can eat one of your healthy, pre-made snacks. This is making sure that one of the biggest contributors to unhealthy eating, snacks, are healthy.

Don’t drink your calories

Soda, Coke, Sprite, all of these drinks may be great, but they are just extra calories, and super unhealthy. On top of that, when you are drinking un healthy drink, it means you are not drinking water. An easy way to make your lifestyle healthier is to switch out all unhealthy sugary drinks with water.

Learn to cook delicious healthy meals

Cooking is not for everyone. I can personally say that I know I do not like to cook. Right now though, I am lucky because my mom cooks the meals for my family, and she is good at making healthy meals. But I definitely want to start cooking more, so I can learn to enjoy it. The more I enjoy it, the more I will do it, and the more healthy meals I will eat.

Make a meal plan that suits you

Meal plans are great because they allow you to not have to spend a lot of time thinking and planning for your meal each day. If you create a meal plan full of healthy enjoyable meals, then it would be the easiest option for you to follow it. This makes sure that you are eating healthy meals. When you make your meal plan, make sure it fits your own needs, and what you are able to get.

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Health

How to Make the Perfect Sleep Schedule For You

Not getting a consistent sleep schedule can be very detrimental to your health. An irregular sleep schedule can cause irritability, drowsiness, mood swings, concentration and memory problems, headaches, and a decline in cognitive skills. Basically, you want a consistent sleep schedule. To learn about a lot of the benefits of having a consistent sleep schedule check out this post.

What is a consistent sleep schedule?

A consistent sleep schedule means you go to bed and wake up at the same time everyday. (Yes, that includes weekends.) But generally having a consistent sleep schedule also means you are able to actually get a healthy amount of sleep. So going to bed at midnight and waking up at four in the morning, even if it’s every day is not a consistent sleep schedule.

Why having a consistent sleep schedule is hard

If it were easy everyone would do it. You have that last episode of a tv show you want to watch, you think you will be tired the next day so you give yourself an extra hour to sleep, or you have a burst of motivation and set your alarm for five a.m. There are plenty of reasons why having a consistent sleep schedule is hard. But they all come down to one base.

Discipline = the secret

Discipline. You don’t have to watch that last episode. You don’t have to give yourself an extra hour. You don’t have to wake up at five a.m to feel or be productive. It’s all about discipline. Not the willpower. You don’t need willpower to get out of bed at six a.m. That wastes some of your precious willpower (Hint: yes, you have a limited supply.) when you can just use discipline. It’s also not about the motivation. You aren’t always going to have motivation. Motivation isn’t consistent, and the key to a sleep schedule is consistency. Discipline comes with practice, and the more you practice the better it gets. Discipline with enough practice can become a habit, and then it is so much easier to have a consistent sleep schedule. An example of discipline would be say you wanted going to go to bed at ten p.m, you would say it and write it, and then when you want to watch just one more episode, you don’t. You use discipline, to walk away, and think about the positives of going to bed.

The practical ways you make sure you you are going to bed at the right time

Listen to your body. Everybody is different, and every body is different. See what I did there? Go with what your body needs. How many hours of sleep does your body need to be at it’s peak performance the next day? How long does it take you to fall asleep? The next step is making sure you can actually, physically mentally, and just life-ly be able to get to sleep at the time you want to. This requires planning. Will you be home in time to get ready for bed? Will you be able to be off of screens 1 hour before you go to sleep? I talk more about this rule in this post, along with many other strategies to get up early.

Things to avoid when making a sleep schedule

When you are making your consistent sleep schedule, there are a couple things you want to avoid. One of these is sleeping in on the weekends. I know that the weekend is your time to relax, and sleep freely, but the goal of a sleep schedule is to not need to “sleep freely” on the weekends. You are trying to make your sleep schedule a habit. I tell you exactly how to make a habit in this post. In the beginning of making your sleep schedule you can sleep in two more hours or stay up two more hours, but as you get farther in lower that to one, and then none. Another thing to avoid is screens. For a short explanation, screens emit blue light, which makes it so hard to fall asleep. If you need to be on your phone, at least turn it to night time mode in the settings. This will lower the amount of blue light emitted.

Start tonight and get that amazing sleep you deserve! Also follow me on Pinterest and Instagram, and email me at sadellehealthylifestyle@gmail.com

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Health

Why What You Eat is More Important Than What Workouts You Do For Weight Loss

If your goal is to lose weight, eating healthy is three times more impactful than working out. (Hint: Working out will keep you healthy, and help you live longer)

The Time Ratio

It also only takes a minute to consume hundreds of calories, but it takes a lot more time to burn hundreds of calories. If you only change your exercise habits, and not your eating habits, you will have to exercise a lot more, to make up for the calories you are eating. While this technically means you could lose weight not changing your eating habits, it will happen slowly, because you will have to exercise a lot more. This type of change might not be possible for many people with busy schedules. A lifestyle where you eat a lot and then just workout a lot is not sustainable, and is not healthy. If you cannot stop binge eating, so you turn to exercise, I have a post on how to stop binging here. Overall, the time ratio shows that while the process might be more slow, in the end your lifestyle will be healthier, less busy, and more sustainable if you change your eating habits, and also change your exercise habits. If you want more tips on a healthy lifestyle you can read them here.

Resting Calorie Burning

Your body burns the most calories when it is performing it’s most basic functions. This is not something you can control. So you can only control around 30% of the calories you burn, because 70% is burned through your bodies basic functions. That 30% is through exercise. So this means that you can control 100% of what calories go into your body, through food, but you can only control 30% of the calories that leave your body, through exercise.

How More Exercise Changes Your Other Habits

Lets say you start exercising more, because you want to lose weight. (Hint: Not a healthy mindset for exercising! If you can’t stop thinking of exercising like this, then read this post.) You only want to lose a couple of pounds, so you think that exercising more will be enough. But what you haven’t thought about are the other impacts of exercising more. One of these is that you will eat more. If you don’t also change your eating habits, after a good workout you will find yourself turning to food that might not be so good. Unnoticeably you are now destroying the effects of that workout you just did. Have you ever noticed that after a workout your whole body slows down? This makes sense, but you are also not burning as many resting calories because of this. Overall, there are so many other factors that come into play when you start exercising more that just doing that will not even be enough. Especially if you wanter somewhat quick, but sustainable results.

Long Term Results

I touched on this a little when I talked about the time ratio, but while it is harder to change your eating habits than your exercise habits, you will get more, sustainable results from having better eating habits. While making a salad is a little more time consuming than going to McDonalds, working out for two hours a day instead of just eating a salad, is more time consuming. Once you have good eating habits, it will be easier to start exercising more, because you will have a better exercising mindset. You won’t exercise to lose weight, you will exercise you to be happy. Read more about the healthy exercise mindset here. Eating a salad for lunch instead of workout out for two hours is way more sustainable and will get you long term results. You will also feel less guilty having a day where you don’t workout. Overall, you will be creating that healthy lifestyle by making better eating habits, not just working out more.

You can email me any time at sadellehealthylifestyle@gmail.com and check out my Pinterest and Instagram under sadelleshealthylifestyle!

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Health

The 17 Ways Drinking More Water Will Drastically Benefit Your Life

First of all I would like to say I am someone who just can’t find the time to drink water, or remember to drink water that is why this water bottle has helped me so much. I hope it helps you just as much.

  • Drinking water is one of the most important ways to improve your lifestyle. You can read more about that specific benefit of water here
  • Water is great for weight loss
    • Water has no calories, and helps you burn calories
  • Drinking a lot of water is a very important component of clear clean. Read more about naturally getting clear skin here
    • Your skin will start to plump up, and you will look like you have been awake for hours instead of minutes
  • Drinking water improves your workouts
    • Water keeps you healthy, and performing your bodies maximum capabilities
  • Water improves your immune system
    • Water gets rid of toxins in your body through your kidneys
  • Drinking more water will make you more energized
    • Dehydration is associated with fatigue, anger and confusion
  • Water improves your mood
    • It just does
  • Drinking more water will brighten your skin
    • You will have a healthier look, because your body and skin will finally be getting the energy it needs to shine
  • Prevents dehydration!
  • Balances out body fluids
  • Drinking water fights stress
    • Water has plenty of great effects on your mood
  • Water flushes out toxins
    • Get those toxins out of your body!
  • Drink more water and boost your digestion
    • If you struggle with constipation, it may be because you are not drinking enough water
  • Water regulates body temperature
    • This isn’t as noticeable as some of the other benefits, but drinking more water can make you a little less cold or hot
  • Drink more water and eat less calories
    • If you are like me and are always eating, instead of reaching for the cookies, get a class of water. Trust me, you will realize you are not actually hungry, you are just thirsty. To learn more about this click here.
  • Drinking more water will boost your attention and memory
    • Dehydration will lower your attention and memory, so always drink water right before a test!
  • YOUR BODY NEEDS IT, PERIOD

(As an Amazon associate I receive a small commission for any purchases made through an Amazon link)

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Health

How Can You Control Your Acne Without Products?

Acne is a huge pain in the butt, especially for teens. While you are growing up you get pimples, that’s the deal. But there are ways to contain your pimples without any fancy products. I’m going to show you them here.

Eat Healthy

Food is about 25% of the picture when it comes to acne. Eating healthier means healthier skin. But not just in general. There are different food recommendations for different skin types. For especially acne-prone skin I recommend eating low-fat whole food. If you find it hard to stay on track with the right foods while eating, I have a whole post about that here.

Get more sleep

Sleep is nourishment for your whole body including your skin. If you do not get enough sleep your skin will be dry, because the cells aren’t getting the nourishment they need from your cells while you sleep. This is another importance of sleep. If you want to know how sleep can improve your lifestyle you can find that here. Also, not getting enough sleep means your skin is unbalanced, so you are more likely to experience breakouts and redness. To sum all of this up, getting the recommended eight hours of sleep each night, while hard for teenagers, will drastically improve your skin. Click to this post to learn how to create you personalized sleep schedule.

Stress less

Too much stress in your life can cause major breakouts, and breakdowns if you are anything like me. I try to avoid too much stress whenever I can, and doing that has made my skin so much more glowy, lifted, and just so much nicer. When you get stressed, your brow and lips scrunch up, and that leads to wrinkles. I don’t know about you but I always found Mondays really stressful. I was able to be way calmer on Mondays because of these tactics.

Drink more water

Drinking more water helps your skin because it flushes out toxins in your body. This gives you glowing beautiful skin. Also, drinking more water reduces puffiness, because your body is no longer storing water to protect you from dehydration. You have always wanted smaller pores right? Well drinking more water can help you get them. Drinking a lot of water balances out the oil at the top of your skin which will give you the appearance of smaller pores. If you want to learn about more benefits of drinking water, you can find that here.

Protect yourself from the sun

This doesn’t mean you have to stay inside all the time. This just means that you should at least wear sunscreen and maybe a hat. Sun is a main cause of wrinkles and older looking skin. I suggest putting sunscreen on everyday, even when it is cloudy out. You don’t have to go overboard, but protecting your face from the suns unforgiving rays will go a long way in the long run towards getting and keeping that young fresh skin.

Email me at sadellehealthylifestyle@gmail.com or check out my Instagram at sadelle’s healthy lifestyle! I also have a great Pinterest, with all of the healthy lifestyle tips you will ever need right at your fingertips.

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Health

11 Life Hacks That Will Forever Change How You Think of Exercise

You don’t have to exercise for 30 minutes, every day for the next year

“Wow! That’s amazing!” Yup. You see all those fitness gurus’s out there, exercising every day, with that “perfect” body, and you want that. But have you thought that they didn’t start as a fitness guru? They also have a backstory, and a beginning, where they were the beginner just like you. So you start how you want to start. If that’s just a 10 minutes yoga in the morning then that’s okay!

Find your jam. YOUR jam, no one elses

Not everyone’s exercise preferences are the same. NO ONE’S exercise preferences are the same. You need to find the right workout, the right music, the right setting for you. And that takes time, you are allowed to take time to find what works for you, as long as you get up in the morning and do a workout. Any workout.

Break it up

If you are putting off exercise because you simply don’t have enough time to relax and do a 30-minute cardio workout, then the answer is simple. Break up your workouts. Do three, intense cardio workouts over the course of the day. There are also plenty of other ways to break up whatever workout you are doing. If you want help figuring out how to plan your workouts I suggest you follow the steps in this post or email me at sadellehealthylifestyle@gmail.com

Set goals, and write ’em out!

Goals. goals, goals goals. Hard to make, harder to follow. But the best to complete. Setting your goals and then writing them out will make you 80% more likely to complete them. A great place to keep track of your goals is a bullet journal. You can find exactly why and how you can make them here.

Start small and build-up

This ties back to my first tip, but no one can start off with 30 minutes of cardio every day. Start small and build up to that. Maybe you will see a bit slower progress in the beginning but it will be way easier to stay committed to if you build up slowly at your own pace.

Look for opportunities, not excuses

Often times when you come upon your workout time, you will look for an excuse not to do it. I have more homework, or I have to clear the dishwasher, or we are eating dinner. With this mindset, all you will ever feel is a failure. Instead, switch your mindset. Look for opportunities to work out. Look for reasons you should be working out right now, like the great feeling you will have, or how after you will be ravenous for dinner.

Work with your life not against it

This ties back to the tip before it, but you need to work with your life not against it. Don’t try to change what is already a set routine in your home, change your perspective, and work with your routines. When will be a great time to workout? When will I enjoy some me time, and a chance to get off my butt?

Forgive yourself and stay positive!

You are not perfect! You are going to have some bad days where you skip workouts. No one is perfect. Not even those influencers you see on TikTok or Instagram. (If you don’t know what TikTok is then I don’t know where you’ve been.) Focus on how you are going to recover and keep going, don’t stray on the past. Stay positive and hopeful for the future!

Plan, plan, plan, oh did I forget plan?

I have talked about this in previous tips, but planning everything out is super important. I have two posts that talk about how to plan. This one is all about how to plan in a bullet journal, and this one is all about how to plan out your workouts.

Reward yourself

Rewards are fun, and a great way to convince your mind that the workout is your reward. Yes, if you get a reward right after a workout for long enough, you won’t need a reward, or a quick splash of water on the face would feel like a reward. Examples of rewards could be:

  • Cuddle with your pet
  • A SMALL cookie or treat
  • Five minutes of social media time (This is my favorite)

Track your progress

Always track your progress. It will give you strength when you feel week. It will remind you where you started, and when you look back in a couple of years, it will bring you joy, how far you have come.

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Health

Fun Hobbies to Get Into That are Good For Your Health, and How to Get into Them!

Healthy Hobbies!

Fun Healthy Hobbies!

  1. Dancing
    1. Whether it is a dance party to your favorite music, or following a dance workout from youtube, dancing is an active, fun hobby that will always be good for your health!
  2. Cooking
    1. Cooking can be making delicious meals for your family, or trying out a new smoothie recipe, or baking a pie, but cooking will always be fun, family-friendly and great for your mental health. Not to mention the influx of healthy food around the house that comes out of this hobby!
  3. Yoga
    1. Relax your mind, do some stretching, follow a yoga program, there is so much to do with yoga. Not only is yoga great for your physical health, but also your mental health!
  4. Meditation
    1. Meditation kind of goes hand in hand with yoga, but take a deep breath, clear your mind, and just enjoy all the healthy benefits of meditation!
  5. Walking/jogging
    1. Going for a walk or a jog in nature gets you to exercise, it gets you out of the house, and it gets you some peace of mind. What’s better than that!
  6. Music
    1. Whether it’s jamming to some R&B, or listening to some calming nature sounds, listening to music is scientifically proven to ease your mind, and boost your health.
  7. Reading
    1. Reading is great for your smarts, and great for your soul. Learning a new thing every day is so helpful to all aspects of your life. There is no better way to do this than to read! Read ten pages of any book every day. Enjoy the new knowledge your mind is bringing in.
  8. Writing
    1. There are so many ways to use writing to boost your health. Journaling, writing short stories, writing a book, writing emails to a friend. All great ways to use writing to boost your mental health. Try them out! Find what works best for you.

How to Get Into Them!

  1. The first step is to pick the healthy hobby you want to get into. Go ahead, I’ll wait…. okay your back! That means you choose! Good for you.
  2. The next step is to make a plan and goals. Plans are everything for your hobby. And if you’re anything like me, making a goal, + a plan, and keeping up with it is hard. I use a bullet journal to keep track of my goals and plans, and it has worked wonders. You can find how to make a journal and why here.
    1. I suggest your goal is directly related to how much progress you have made in this hobby. For example for walking or jogging, your goal can me to jog five miles.
    2. Your plan is how you will get there. If your hobby is fitness related, check out a blog here that helps you plan your fitness times, and find motivation!
    3. If not your plan should be a schedule when you work on your hobby, and what you will do for that day on your hobby,
  3. Enact them! Go through with your plan, and you will get closer and closer to your goal, and your mental, physical, and spiritual health will improve.