💡Q: Does it REALLY matter whether I get 7-8 hours of sleep every night?
A: The answer is …. YES!
⭐We’ve all heard the popular hustle-and-grind saying: “I’ll sleep when I’m dead.”
But you’ll actually get MORE done – and do it better! – if you get enough sleep. PLUS, you’ll feel better doing it.
✅Here’s a quick rundown of WHY sleep is important:
- Your brain forms new pathways to help your memory while you sleep.
- Being rested helps you control your emotions and behavior.
- It improves your recovery from workouts.
- It keeps your hormones balanced (including those that control stress, blood sugar control, and food cravings).
- Plus, it triggers the release of growth hormone, which helps your body build muscle and repair cells.
- Getting too little sleep (in the long term) is linked with a higher risk of high blood pressure, heart disease, diabetes, stroke, and kidney disease.
- Getting too little sleep increases the risk of obesity.
- Your immune system performs better when you are rested.
- Getting enough quality sleep helps you be more productive and efficient during the day.
As you can see, your body isn’t asleep on the job when you’re sleeping – it’s actually working hard to keep you healthy, strong, and productive!
How many hours of sleep did YOU get last night? Drop a comment!
Yours in health,
Colleen
Interested in ways to support your wellness with chemical-free options? Click HERE!
💥 Hate to break it to you but …
… if you wear your shoes out of the house, there’s a good chance there’s poop on them. 💩
Even if you never knowingly step in it!
Pretty gross. This is why it’s a good idea to think about going shoe-free in your house! (Preferably beginning in your entryway.)
Get this: scientists had people wear brand-new shoes for two weeks and then they sampled the shoes for bacteria.
The transfer rate of bacteria from shoes to clean tiles ranges from 90% to 99%!!! 😳
Other studies have found a wide range of harmful bacteria on shoes, ranging from E. coli and C. diff to those linked with pneumonia … not to mention pesticides and other chemicals.
I have not had this policy in our house, but after discovering this information, I am going to start! I always say, "Know better do better!" Just like I wasn't aware of all the hidden chemicals in my home and personal care products until it was brought to my attention. We don't know what we don't know!
👉Do you have a shoe-free policy in your home? Are you going to start!? Share with me!!
REFERENCE:
Interested in ways to support your wellness with chemical-free options? Click HERE!
You’re in luck – check out this delicious healthy Shamrock Shake recipe, in honor of St. Patrick’s Day!● 1 cup creamy oat milk (or cashew or almond)
● 1-2 handful of baby spinach
● ½ large frozen banana, sliced (I prefer half an avocado 
)
)● ¼ tsp pure peppermint extract (or 1 drop YL Vitality Peppermint Essential Oil)
● Sprinkle of cacao nibs
● OPTIONAL: 1 scoop of vanilla protein powder
● OPTIONAL: ¼ cup of Greek yogurt and/or 1 tbsp honey
Pour the oat milk into a high-speed blender and add the spinach. Blitz until well combined and then add the banana, peppermint extract, and optional ingredients. Blend until smooth. Pour into a tall glass over ice, and sprinkle with the cacao nibs. Yum!
Let us know if you make this...or if you change up the ingredients share with us!
Interested in ways to support your wellness with chemical-free options? Click HERE!
An FDA study in 2010 found lead in 400 lipsticks at levels up to 7.19 ppm (parts per million). Lead can pose serious health risks, including neurological effects, high blood pressure, thyroid dysfunction, and reproductive toxicity.
It is so harmful that the government banned it from house paint in 1978 and from gasoline in 1996. However, it is still found in many cosmetics and some packaged food! Lead does not show up on ingredient labels, and it has been found in a wide range of lipsticks—from cheap brands to luxury brands.
There’s lead in most lipstick but that is not disclosed on product labels because (similar to why asbestos isn’t disclosed in baby powder) the toxic lead was not “intentionally” added to the product.
The FDA found the highest lead levels in lipsticks made by three manufacturers…Read more here:
The FDA found the highest lead levels in lipsticks made by three manufacturers…Read more here:
This is why I only use Young Living’s Savvy Minerals Lipstick, Lip gloss, and Lip balm!
Don’t stress! You can still feel beautiful wearing bright lipstick without lead or harsh chemicals! Savvy Minerals by Young Living® Lipsticks is formulated without parabens, phthalates, petrochemicals, bismuth, talc, synthetic fragrances, or synthetic colorants!
Below are the ingredients used in some of the formulas and why:
Castor oil is a vegetable oil obtained by cold pressing castor beans. It was used by the ancient Egyptians and Greeks for a wide variety of uses. In India, castor oil has been prized for its skin-supporting properties. Castor oil is commonly used in cosmetic products such as creams, moisturizers, and hair care products.
Grapeseed oil is extracted from the seeds of grapes. The seeds are loaded with powerful antioxidants.
Beeswax is the purified wax from honeycombs. Female worker honey bees of the genus Apis produce the natural beeswax. Bees fly 150,000 miles to yield 1 pound of beeswax. Beeswax is used as a binder and provides a rich emollient to creams, which is especially good for dry skin.
The candelilla plant belongs to the Euphorbia species. It is a flowering plant that has a similar appearance to cacti, but it has milky latex. Candelilla wax serves as a protective seal for the plant and helps it retain moisture. Candelilla wax helps increase the thickness of the oils in the lipsticks, giving them structure, allowing for a smooth application, and keeping them solid.
Vitamin E is great for the skin and helps maintain the appearance of healthy, youthful-looking skin.
Sunflower Seed Oil
is commonly used in cosmetic products, and it includes palmitic acid, stearic acid, oleic acid, and linoleic acid.
Jojoba seed oil: Jojoba helps protect the skin and helps it maintain its natural moisture. It’s one of the reasons why the lipsticks will glide on your lips smoothly without leaving greasy residue.
Coconut oil: This is a very popular ingredient in cosmetics and beauty products for its antioxidant and conditioning properties and for helping the skin stay protected from drying. Who doesn’t love coconut oil?!
Shea butter: Obtained from the fruit of a tree native to Africa, shea has become a favorite to not only the natives but to everyone who uses it. It is composed of rich fatty acids that condition and nourish skin, hair, and nails. This is why natives have used it for centuries in everything from homemade ointments to hair treatments and body butters.
Plus, the beautiful, bright shades come from the minerals, not synthetic dyes or colors!
What is your favorite lipstick color? Drop a comment👇🏻👇🏻!
Interested in ways to support your wellness with chemical-free options? Click HERE!
I have some really interesting and practical info today that might just help put you in a better mood the next time you’re having one of “those” days.
It has to do with some pretty cool studies that looked at the link between your posture and your mood! It has definitely made me double-down on checking my own posture during the day.
OK … let’s talk about how your posture can affect your mood.
This month we’re focusing a lot on core strength and how it plays a role in so many areas of your health and wellness. A stronger, balanced core helps you have a better, more upright posture.
Which affects everything from your digestion to your breathing and even how stressed you might feel!
Have you ever noticed how your posture affects how you feel? And vice versa? Like you are tired, so you start slouching down in your chair, and you feel even MORE tired.
Or, you are sitting upright and having an absolute KILLER day at work, and feeling at the top of your game?
So, the first study I want to talk about looked into how your posture while you’re sitting down can affect your mood.
Scientists at the University of Auckland took 74 volunteers and had them sit in either an upright or slouched posture. They also made up a story about why they had to remain in that position so they didn’t know what the study was about.
Then they had everyone do a bunch of activities, tests, and assessments – and here’s what they found...
---> The people who sat upright had higher measures of self-esteem, general awareness, they were in a better mood, and less fear than the slouching test subjects.
---> Meanwhile, the people who sat with bad posture used more negative words, more words related to sadness, and they also spoke less in general.
Pretty amazing, right? This effect isn’t just limited to your posture while sitting!
Another study done in Auckland looked at how people’s walking posture played a role in their mood and stress levels.
First, researchers got a baseline level for everyone in the study for their mood, fatigue level, feelings of being in control, as well as their blood pressure, skin temperature and skin reactivity, and more.
Then, they had them walk in either a slouched or upright right posture and surprised them with an unexpected stressful situation.
Here’s what they found: The people who walked upright felt more awake and powerful, had fewer negative emotions, and felt less fatigued than the slouching group.
PLUS … the people who walked with good posture had lower blood pressure, had less skin response, and lower skin temp than those walking with a slouch.
I think this is so interesting because we associate standing tall with being more confident, and these studies watch these associations play out in real life!
This is just one reason why it’s so important to check your posture on a regular basis to make sure you’re not slouching – it’s good for your body, but it’s also good for your mind, mood, and performance!
How often do you check whether you’re sitting or standing with good posture? It’s a great habit to get into because it pays off in so many ways.
Are you going to join me in those posture checks?
Leave a comment and let me know!
Also, I have a quick reminder for you about that you can still have free access to my 5-Day Stronger to the Core Challenge. After reading this info, you might just want to take advantage of this awesome program! https://colleenriddle.com/landing/stronger-core-challenge
Here's what some participants say about the Core Challenge:
“Finished day 5 and am loving the way I can feel the extra strength and support that I feel in my core! 
I am going keep these wonderful new habits in my life!”-Sandy H.
I am going keep these wonderful new habits in my life!”-Sandy H.“Posture checks and stretch breaks helped while meal prepping yesterday which always gets my back but better with your reminders so thank you for this challenge and making me more core aware”- Jennifer J.
“Completed!! Thanks for the jump start on my road to better health!!” Sunny S.
Thanks for stopping by!
REFERENCE:
https://pubmed.ncbi.nlm.nih.gov/30261357/
Yours in health,
Colleen Riddle, ACE Certified Personal Trainer
Young Living Gold Independent Distributor
Join my Facebook Group for more wellness info! Wellness With Colleen
850-598-7263
Interested in ways to support your wellness with chemical-free options? Click HERE!
