Author Archives: Greg Boudonck

Sleep … Myths And Facts

sleep

Photo by Lauren Kay on Unsplash

Over the years, many myths have come into existence about sleep. Some of them are actually believable, so I want to debunk them in today’s post. And, there are facts about sleep too that people tend not to believe. I also want to help educate people about those.

The very first thing I have to point out is, humans must sleep. For those of you who think you can manage life, business and all other things in between on little sleep, you are fooling yourself.

I implore you to read and learn. Share this post with others because sleep is a part of living a long and wonderful life.

Sleep Myth: Snoring Is Not Dangerous

Snoring has been going on for years upon years. Many people have just accepted it as the norm. But studies have discovered that a large percentage of snorers suffer from sleep apnea. What is actually happening is, that person is just not able to properly breathe while sleeping. They actually will pause breathing while sleeping and when you pause your breathing, you are reducing oxygen to your blood supply.

This all can put a heavy strain on your heart.

If you snore, I recommend you do take a test to see if you have sleep apnea. There are many centers around the country to do so; just ask your Doctor.

Sleep Fact: Lack Of Sleep Can Lead To Diabetes

While it is true that over-indulging in sugar is a leading cause of diabetes, having too little of sleep is another huge cause of this dreadful disease.

Why?

Research indicates that insufficient sleep impairs the body’s ability to use insulin, which can lead to the onset of diabetes.

Sleep Myth: The More Sleep, The Better

Studies have found that the optimum sleep amount is 7 ½ hours. But some people have this thought pattern that even more can be better.

Not true!

That can be nearly as bad as getting too little sleep. Usually, if a person goes past the 9 hour mark on sleep, there must be a problem with the quality of sleep. Maybe light, noise, mattress and pillow need to be examined.

Sleep Fact: You Can Go Longer Without Food Than You Can Deprive Yourself Of Sleep

The longest recorded time a person went without sleeping is 11 days. Some people have actually died doing the same. People have went without food 30 days or more.

Personally, I wouldn’t recommend doing either. But sleep deprivation will kill you quicker than food deprivation.

Sleep Myth: If You Die In A Dream, You Will “Probably” Wake Up

I believe every child is told this myth at some point in their lives. And while nightmares are terrible; especially the ones where we die, it doesn’t mean we will not wake up.

Usually nightmares like those come as a natural way to prepare you for a stressful situation you are facing.

Sleep Fact: Our Brain Never Sleeps

I know… Oh yes, I know.

Some people seem to have brains that are on eternal sleep. Just take a drive through New York City on Friday at 4 PM…

But in all reality, even when we are asleep, our brains continue to work. It must make sure all body functions are still working.

If our brain goes to sleep, we are dead.

Sleep Myth: People That Take Naps Are Lazy

nap

Photo by David Clode on Unsplash

Depending where you are in the world, napping can have some rather rash judgment calls. But studies have found that a 25 – 30 minute nap often helps people focus better in the second half of the day.

Some countries take a quite favorable look on napping though…

  • The Spanish Siesta helps workers work longer shifts
  • The Chinese workers often lay there heads down for about an hour after lunch
  • In Italy, it is known as Riposo and businesses lock their doors so employees can nap

Conclusion

Did you learn anything new?

Just know that like exercise and eating properly, sleep is extremely important.

Get that good sleep you need. If you wake up easily in the middle of the night, try getting up for 10-20 minutes and do something relaxing; no, not the smartphone or television because the light from these promote the waking mechanisms in your body.

Do you have any questions or comments?

Feel free to post them below.

Now with all this talk about sleep, I think I need a nap.

Have a great day!

7 Tips For Staying In Shape When Traveling

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It is a question that pops up quite often… Because I know many business persons who are traveling on a consistent basis.

How can I maintain a steady exercise routine while traveling? How do I stay in shape when 1 week I am in Hong Kong, the next week Sydney and home to Newark for 3 days and out again to Singapore?

It isn’t easy! But it can be done.

Here are 7 tips for staying in shape when traveling.

Staying In Shape When Traveling Tip #1: Make Your Fitness Your Passion

When traveling, it is easier than ever to procrastinate on personal fitness. After all, you don’t have a gym, you are having to eat out all the time and your exercise partner probably isn’t along for the ride.

How important is your physical fitness?

If you have a passion to stay in shape, you will make it happen no matter the circumstances. But if fitness is just a hobby, procrastination is likely to win.

Grab the passion! Make it a priority!

Set goals and tell them to an accountability partner:

  • I will lose so many pounds in __ time.

  • I will gain __ muscle mass.

  • Etc…

Staying In Shape When Traveling Tip #2: Gas Pump

I can’t take credit for this idea, it came from Melanie Kaplan writing for the Washington Post online edition here. And I think it is ingenious.

Most of us know how monotonous and back-breaking a long car trip can be.

And exercise is usually the last thing on your mind. Try this…

Every time you stop to fill the gas tank, pump out the same amount of push ups as was the dollar amount you spent… $30 worth of gas, 30 push ups.

No running out to buy a motorcycle to cheat.

Staying In Shape When Traveling Tip #3: The Fake Jump Rope

Maybe you don’t have room to pack your jump rope; it’s okay!

Just fake it.

Do the jump rope motions without the rope. You get the same workout.

Staying In Shape When Traveling Tip #4: Skip Elevators And Escalators

Technology has made us lazy and obese in many ways. Take the extra time and skip some of that technology like escalators, elevators, etc., and just use your feet and legs.

Walking stairways is a great exercise four your legs and glutes.

Staying In Shape When Traveling Tip #5: Be Wise When Eating That Hotel Continental Breakfast

While I do believe in eating a good breakfast, I also suggest that when you “dive in” to that continental breakfast they have at many hotels, consider how healthy the stuff is you are eating. Sugar filled pastries and a heavy mix of processed foods are on the menu.

I suggest loading up on the fresh fruits and fruit juices. A small portion of oatmeal should be fine too.

Staying In Shape When Traveling Tip #6: The Anywhere Exercises

There are 3 basic exercises that can be done nearly anywhere:

  1. Squats

  2. Push Ups

  3. Pull Ups

Okay, maybe pull ups are not possible everywhere, but if you use your creativity, you can usually find something like a tree branch.

In most locations you travel to, there is normally a playground/park in the vicinity. These are usually great places to find creative ways to exercise.

Squats, push ups and pull ups work your primary muscles, so if nothing, at least do these.

Staying In Shape When Traveling Tip #7: BikeShare

Photo by Everton Vila on Unsplash

Bicycling is another great way to get some exercise when you travel.

But you didn’t pack your bike? No problem.

I found an excellent website that will help you find a bikeshare system wherever you are traveling to. Visit this link and see.

Conclusion

If you have just a little creativity, you can find ways to exercise no matter where you are.

It all falls back on… Do you want to? Do you have the passion and desire to stay in shape?

Get up and move… Jog to your connecting flight, swim laps in the hotel pool, walk, just move and keep your head held high because you care about yourself and you CAN do it!

Do you have any questions or comments? Just post them below. Thanks and happy travels!

Practice Ikigai And Live A Long Life

ikigai

When we take a close look at Japan, we realize people generally live longer. And when we travel South to the island of Okinawa, the longevity figures rise even higher.

So what is it that they are doing different to live longer?

The question was put to this pop band… You will see why when you watch this video…

All of these band members are over 80 years old. And I truly believe they have the answer to longer life cycles. It is…

Ikigai

Ikigai stands for Sense Of Life.

This tells me that much of our ability to live longer is our mindset. It is believing that we can no matter our age or condition, and then “going for it!”

The women in KBG84 are not concerned as to what others think. They dance and sing and have Ikigai.

No matter how old, they do… they move… they have a sense of life.

And You Can Too!

Fitness and activity has been proven to fight off dementia. A study in the medical journal Neurology suggested that high stamina, compared with medium, can decrease dementia risk by 88%.

You know, Okinawa has many Centenarians that are healthy and fit.

Dr. Makoto Suzuki established a research group. The Okinawa Centenarian Study Group collects data on both the genes and lifestyles of aged Okinawans.

Some attribute the longevity to advances in medicine but I disagree. I attribute it to the mind and the Sense Of Life… Ikigai.

We Need To Learn From Our Elders

Less stress, more dancing, singing and physical activity.

And we cannot expect our elderly population to just retire and sit in an easy chair and wait to die. They need to be a part of society. And they can be, so let’s allow them to be.

I applaud companies who are hiring retired people so they can keep moving. And I ask that local areas look for ways they can allow elderly people to give their talents.

Volunteering at hospitals… Helping at child care centers… Participating in school activities.

These are all ways that the aged can help both the community and their own longevity.

So don’t discourage… ENCOURAGE them!

Let the live Ikigai.

And I also suggest we all try some of the food Okinawans eat regularly… There must be something to that too!

How The Okinawans Eat

Okinawans consume about 30 percent less sugar and 15 percent fewer grains than folks in the rest of Japan.

Their diets are heavy in yellow, orange and green vegetables. Meat is eaten in small quantities as is dairy products.

And most important of all… Along with Ikigai, the Okinawa natives practice Hara Hachi Bu. This is a practice we all should use. It is not eating until you are full. You eat until you are about 75% full. So they consume less calories and more nutrients than the majority of other humans.

Learn more about the Okinawan diet here.

Conclusion

You don’t have to move to Japan to live longer, but it will help if you learn how the Okinawans do it.

Ikigai and Hara Hachi Bu.

Practice them and live longer.

Do you have any questions or comments? Please leave them below. And now, as they would say in Okinawa…

お越し頂きありがとうございます

Okoshi itadaki arigatōgozaimasu

Thank you for visiting!

5 Tips For Living A Meaningful Life With Diabetes

Photo by Kate on Unsplash

When we look at the diabetes statistics, it can be quite easy to fall into a negative state of mind:

  • Over 30,000,000 Americans have some form of diabetes;
  • Each year, 1,500,000 new cases are diagnosed;
  • Diabetes is the 7th leading cause of death in the United States.

So, we know there is a problem. But focusing on the problem… focusing on the statistics can only drive humans into a state of depression.

We MUST focus on solutions.

And I have written several articles about taking care of your diabetes. I do believe that much of it comes down to diets. Eliminating many sugars, processed foods and starches which turn into sugars after ingestion.

But no matter what, there will be diabetes and we must learn to live with this disease.

You Can!

Here are 5 tips for living a meaningful life with diabetes.

Disclaimer: I am not a physician and these tips are from my own personal opinions as well as research. I do suggest seeing your Doctor on a regular basis and not relying on these tips alone.

Living A Meaningful Life With Diabetes Tip #1: Have A Glucose Meter With You At All Times

Most Doctors will tell you the same thing I am telling you… Always have a glucose meter with you and regularly check your levels. By doing so, you will get a good idea when your blood sugar “spikes” and why it is doing so. (Maybe that bite of chocolate cake was not a good idea.)

Living A Meaningful Life With Diabetes Tip #2: Drink Water

It is a well known fact that diabetes can give people the impression they are hungry when they actually are slightly dehydrated.

If you feel an urge to eat, try this… Drink a full bottle of water and wait approximately 15 – 20 minutes. If you are still hungry, snack on a nutritious item such as nuts, apple slices or an organic trail mix that has no sugars added.

Living A Meaningful Life With Diabetes Tip #3: Find A Physical Activity To Take Part In

Just because you have diabetes does not mean you can’t participate in physical sports or activities. Find one or more physical activities you enjoy:

  • Run in a marathon
  • Play in a softball, basketball or another sport’s league
  • Bowling
  • Golf
  • Etc…

Diabetes does not mean you have to sit on the sidelines. Get out and get physically active. Don’t let diabetes stop you.

Living A Meaningful Life With Diabetes Tip #4: Healthy Eating

Maybe this is a good time to say no to those fast food drive-through obesity machines. Focus on a healthy diet…

  • Fruits
  • Vegetables
  • Nuts and seeds

And do know that cutting as many as the carbohydrates from your diet as possible is the best thing you can do. Carbs turn into sugar, so by cutting the carbs out, you are controlling the diabetes instead of letting it control you.

Living A Meaningful Life With Diabetes Tip #4: Get Proper Sleep

Your sleep patterns can play a huge role in your blood sugar levels. It is recommended that people get 7 to 8 hours of sleep every 24 hours. And, you should try to stay consistent. Get up at the same time and go to bed at the same time. Lastly, you should ensure your sleeping zone is optimal:

  • Comfortable mattress and pillow
  • Low light and noise

All of these will help you keep a level blood sugar level.

Living A Meaningful Life With Diabetes Tip #5: For Those Low Moments

If things get fuzzy, maybe your insulin lowered your blood sugar too far. You should keep glucose tablets with you. Some other tricks are:

  • Lifesavers – Yes, they could save your life.
  • 2 tablespoons of honey
  • 1 Oreo cookie

I really don’t like telling people to take things like these but in the case of low blood sugar, they will help.

Conclusion

Many people are living productive lives and they are diabetic.

You can too!

So follow these tips and by all means, stay positive and stress free.

You’ve got this!

And do see your Doctor regularly.

If you have any questions or feedback, just post it below. Thank you and have a wonderful day!

7 Natural Ways To Battle Fatigue

Battle fatigue

Photo by Ayo Ogunseinde on Unsplash

Do you seem to be consistently tired?

My first piece of advice is to see your Doctor. You should have blood work run to ensure it is not something severe. If, after doing so and he/she says nothing is wrong, my next suggestion is to go all-natural. While the temptation may hit you to buy energy drinks… Don’t!

The ingredients in many of them will do you no good. Most may give you an immediate burst of energy, but the crash afterwards can be harsh.

Just follow along and use any, or all of these 7 natural ways to battle fatigue.

#1 Natural Ways To Battle Fatigue: Go For A Walk Or Jog

This absolutely has to be the top tip. Often, fatigue hits us because we are sitting at a desk, on the couch or just doing a few things around the house.

By getting out and doing some exercise, you are working the organs like your heart and lungs and this will increase oxygen and blood flow which in turn, gives you more energy.

#2 Natural Ways To Battle Fatigue: Take A Close Look At Your Sleeping Patterns

This is easily a top reason people feel fatigued all the time. There are various factors such as:

  • too much light in your sleeping area,
  • an uncomfortable mattress and/or pillow,
  • too much noise,
  • and sleeping at inconsistent times or getting too little of sleep.

Some of these factors are not within your control but there are ways you can battle them. If there is too much light entering your sleeping area, you may try dark curtains.

Investing in a high quality mattress and pillow is just plain wise.

Let’s say you live in an apartment in Las Vegas, the city that never sleeps. You are hearing cars and people throughout the night. Earplugs may be the answer to this problem.

And by all means, set a regular sleep schedule where you go to bed and arise at consistent times. We need 7 – 8 hours of sleep every 24 hours.

#3 Natural Ways To Battle Fatigue: Make Waking A Stretch

Photo by Artem Bali on Unsplash

How do you awaken each day? Is it with stress and rushed?

I suggest you set that alarm 10 to 15 minutes earlier and begin the day with some simple stretching. Stretch your arms, legs, neck, back and shoulders. This gets blood flowing and will relieve any tension and stressed areas.

You WILL notice an improvement in how you feel throughout the day with this simple technique.

#4 Natural Ways To Battle Fatigue: Potato Juice

You may think I am a little loco here, but it works…

Take 1 medium sized potato with the peeling still on. Cut it in chunks and put the chunks in 1 ½ cups of water. Now cut ½ of a lemon in smaller chunks and add to the mixture.

Soak this concoction overnight and after your morning stretch, simply pour the liquid (without the chunks) into a glass. Add 1 tablespoon of honey and mix well.

Now drink it… Drink it all!

The potassium from the potato and the vitamin C from the lemon will give you superpowers.

#5 Natural Ways To Battle Fatigue: Add Adaptogenic Herbs To Your Diet

There are certain herbs that will help your body overcome stress and tension which will ultimately win the war against fatigue.

Try adding these natural herbs to your diet in various recipes:

  • ginseng
  • ashwagandha
  • rhodiola
  • and holy basil

These herbs have a calming effect and help you focus on the important stuff.

#6 Natural Ways To Battle Fatigue: Licorice Root

Getting licorice root in pill or extract and taking it on a regular basis will help your adrenal glands produce adequate supplies of cortisol which plays a huge role in your body’s reaction to stress.

If the body’s stress is controlled, you will be less fatigued.

#7 Natural Ways To Battle Fatigue: Copy Popeye

Did you watch the cartoon Popeye?

Believe it or not, there is truth behind how spinach can give you power like Popeye the Sailor Man!

Spinach is rich in iron and will boost your red cell count.

Here’s a suggestion… Keep a bag of raw spinach leaves and every so often, just chew one down… Add come nuts like almonds or walnuts to them for a delicious snack.

Conclusion

Remember what I said at the start of this post… If you are feeling overwhelming fatigue, first and foremost, see your Doctor. And, if all seems well but you are still feeling tired a lot, use these natural ways because they do work.

If you need more help with overcoming fatigue, losing weight or any other wellness issue in your life, feel free to contact me and we can work out a plan for you.

Thanks for visiting and have a great day!