The pressure is on to make resolutions, come up with your new year mantra and define your goals for 2020. All well and good, until February hits and then where will you be. If you’re like 80% of the population, your resolutions will have already been broken and forgotten. So how do you set goals that are actually attainable?
The key is to think small. Instead of grand resolutions, try small micro-goals as a strategy. Setting smaller goals for yourself fosters success and puts you on the road to larger change. Instead of saying you’re going to run a marathon this year, try creating a weekly training schedule and commit to running 4 times a week.
The problem with bigger, all encompassing statements is that they are erroneous and we don’t break down the actionable steps go in to getting us to our goals. Break it down and your chances to create permanent change are much greater.
Don’t start the year expecting to transform every single area of your life. By focusing on one or two key goals, you can really affect change on a deeper level and naturally, that is a catalyst for other positive changes to take place.
So what small goals will you achieve this year?
These days, we’re all trying to cram as much as we possibly can into a day. We overbook, overextend and overcommit. And, in the quest for being a productive human, we sacrifice our sleep. But what we don’t realize is we’re not just sacrificing our sleep time, but our health and that productivity we’re striving for goes out the window. Our need for ZZZ’s is directly tied to our physical health and mental well being and when we don’t get enough, things will inevitably start to fall apart.
Our brains and bodies need sleep to recharge and renew cell function. Your brain is actually creating new pathways while you sleep to help you learn and remember information. If you’re not getting enough sleep, you may experience things like mood changes, forgetfulness, clumsiness, lower reaction time, not being able to focus, memory problems, depression, a weakened immune system, overeating and weight gain and a higher risk of high blood pressure, diabetes, heart attack, not to mention the dark circles under your eyes, skin laxity and a dull, tired appearance.
The need for sleep is even greater in babies, young kids and teens because sleep supports their growth, muscle development, their ability to focus, their mood, and how they learn. To say sleep is important is an understatement.
Making your bed time and awakening time the same every day will help keep you in a good pattern of sleep behavior. Late night weekends can disrupt your whole week and put you in “sleep debt.” Yes, there is a thing such as sleep debt and your body is going to want you to pay it back.
While every person is different, generally adults really do need between 7 and 8 hours of sleep a night and the younger you are, the more hours of sleep you need. According to the US Department of Health and Human Services, teens need around 8-10 hours a night, pre-teens need between 9-12 hours a day, ages 3-5 are 10-13 hours a day, ages 1-2 need 11-14 hours a day (including naps) and babies need 12-16 hours, including naps.
More talent and tech are being dedicated to curing sleep deprivation. From wearables that track sleep to blue light-blocking glasses to mood-enhancing light bulbs and sleep coaches, products and people that help you wind down and wake up are flooding the market. Sleep is your biggest beauty and anti-aging weapon as well.
So turn off the TV, put down the phone an hour before bed, take a long warm bath filled with relaxing scents and curl up for the restoration your body needs and deserves. You will be your best self when you get all the ZZZ’s you need.
Your plane is delayed. The two hour drive you planned turned in to 4. And you just realized you forgot the key code to your AirBnB. Welcome to Holiday travel.
So what can you do to stay sane through it all? With a few simple travel hacks, you can take control of what you can and learn to let the rest go for a healthier, happier holiday travel experience.
- Opt for travel alerts. This is a game changer for cancelled or seriously delayed flights.
- If you’re traveling with gifts, don’t wrap them until you get to your location unless you’re going to check them with bags. TSA will likely have a blast opening them all and you don’t want to have to wrap twice.
- Stock up on your travel size, plane-approved self-care products because taking the time to treat yourself well while on the road will enhance your holiday and keep your spirits fresh.
- Pack hand sanitizer. Use it often! Planes, airports and packed public places are full of viruses waiting to find a willing host. Nobody wants to get sick during the holidays so do what you can to protect yourself.
- Stock up on travel snacks. Nobody wants a hangry traveler. Keep some healthy snacks on hand to get you through those blood sugar dips mid-flight or when no food options are available. This is especially important if you’re traveling with kids.
- Keep a folder on your phone with all your travel information including flights, flight numbers, lodging info, e-tickets, and any lists of local attractions or restaurants you want to try. Doing a little pre-planning and having everything in one place will be your saving grace.
- Let go of things you can’t control. Pack your bags knowing there will be some things you simply can’t control. Take deep breaths, send out good travel vibes and know it’s all part of the fun. 🙂
- Wake up naturally, preferably with the sun and first thing, make yourself some warm lemon water. It clears night time sluggishness and helps your body wake up your digestive track. Not to mention, provides a good boost of vitamin C.
- Take 15 or 20 minutes to do some gentle stretching, deep breathing and meditation. When you begin the day with intention, its a game changer. Start with simple deep breathing as you stretch and wake up your body. Then be still, get comfortable and meditate — start with a list of a few things that you are you grateful for, including your own body; visualize and feel the emotions of gratitude and sending out love and kindness in to the world. To go even further, visualize all the things you’d like to have happen in your perfect day.
- Take a shower or bath using natural lemon products to lift your spirits. The scent of lemon has an uplifting affect on your mind as well as a detoxifying affect on your body. Raw Sugar has an entire line of Lemon Sugar scented natural products from Body Wash, Bar Soap and Sugar Scrub to Lotion, rich Body Butter and Natural Lip Balm. It will leave you feeling fresh, pampered and clear-headed.
- Eat the rainbow. December is a month where we’re all about comfort food and we often neglect our big, fresh salads loaded with veggies or fruits. If you need warmth, Add roasted veggies like squash, beets and carrots to a green salad topped with olive oil and lemon and a few walnuts for crunch.
- Take a walk in nature. Whether you head out your front door and cruise the neighborhood or drive to the beach or hills — it’s all good. The point is to be outside, look at the sky, notice the trees, feel the fresh air and breathe.
- To avoid the afternoon lull, eat something rich in protein (avoid anything sugary) Try a rice cake with nut butter, a hard boiled egg or your favorite protein smoothie.
- Move. Get some exercise. Put on some music, dance around the house, take a yoga class, spin or do whatever you love to do that moves your body and makes you feel alive.
- Cook for yourself and eat dinner on the early side. The simple act of cooking something healthy and delicious for yourself has a profound effect on your self worth. It’s an act of love. Eating early will give your body a chance to digest and may help you have a more restful sleep as well.
- Unplug. At least one hour before you go to bed, unplug from your phone and other electronics. Light some candles. Have some tea. Put on soft music, read a book, write in a journal. Turning off from the constant buzz of electronics alone can help you feel more mindful and in control.
- Take a minute to reflect. When you take life more slowly and practice some self care are your body and spirit more aligned? Do you feel kinder thoughts about yourself and others?
- Go to bed early. Getting enough sleep not only helps your immune system, it has the biggest affect on your overall health from body to brain. Making a commitment to resting and getting enough sleep is the single most important thing you can do for your well being.
Image from: https://veganliftz.com
Drinking water is life. During hot summer days, downing enough water is a no-brainer, but when the temperature drops, that glass of H20 is suddenly less appealing. In fact, research suggests people are actually 40% less thirsty during winter months even though the amount of water our body needs on a daily basis doesn’t change.
Dehydration is a dangerous and common health issue so as the temps drop, keep that reusable water bottle handy. Here are a few other tips to help stay healthy and hydrated in the cooler months.
- If you don’t want cool water, drink a warm, non-caffeinated drink such as hot tea to help keep your liquid intake up.
- Cut back on drinks that are diuretics like coffee and alcohol.
- Eat your fluids. Raw fruits and veggies have a high water content so upping your intake can help.
- Drink light soups, broth or fruit or veggie infused waters to keep the flavor high and calories low.
- Know the warning signs. If your urine is light, you’re probably sufficiently hydrated. If its dark, time to ramp up your H20 intake.
Oh, the holidays. We are overbooked, over-eating, over-indulging and likely watching the needle on the scale inch up. But here’s the thing. It’s not just Thanksgiving through New Years that makes or breaks our weight goals. It’s what we continuously do all year long that truly makes a difference.
Your daily habits have more to do with your weight management than any one month of excess. Things like getting enough sleep and drinking enough water are the obvious daily musts if you’re trying to maintain a healthy weight. If you’re not sleeping, your body simply doesn’t have time to go through cleansing cycles and maintain hormonal balance, making it seemingly impossible to lose weight. If you’re not drinking water, your body may want to overcompensate with food. So sleep, hydrate and check out some other simple daily habits you may want to incorporate to help feel your best every single day.
Practice Mindfulness. The first step toward managing what you’re eating is actually being aware of what you’re consuming. Be aware of mindless consumption and know when and why you’re grabbing food. Try not to eat on the fly — rather sit down, put your fork down between bites and be grateful for the food you have. Ask yourself if what you’re putting in your mouth is serving your higher good and deserving to be in your beautiful body.
Be Prepared. Taking an extra hour or two on Sundays for week day meal prep is one of the biggest contributors to having a successful week of eating. When we’re hungry, we’re not likely to spend time roasting veggies. Do it ahead of time and keep healthy staples in the fridge. Skipping the fast fixes and reaching for your home-cooked healthier options is a habit that has a big impact on your weight.
Move. We’re not saying book a trainer and hit the gym for an hour a day. Small daily habits like walking more, taking stairs, and scheduling a three minute deep breathing and stretching session every couple of hours while sitting at your desk does wonders.
Get Your Vitamin D. Getting enough vitamin D can keep your hormone levels in check and may even help to lose weight and decrease body fat. 15 minutes of morning sun and supplements are both good steps to take.
Remember, maintaining a healthy weight is a marathon, not a sprint. Consistency and persistency are key to achieving your best weight.
Oh what fun it is to give gifts that your friends and family will really love. Our Raw Sugar Gift Sets are here and they’re ready to stuff into stockings, wrap up or hang on the tree. We have something for your BFF’s, your bath lovers, vegan beauty babes, the friend who is obsessed with smelling good, travel queens and anyone who touches your life.
Choose from our best selling Lotion Trio to little bath luxuries, ornaments with lush hand creams and travel sets for the girl-on-the-go. And when you buy any Gift Set, Raw Sugar donates a bar of soap to a family in need. Happy Shopping and Happy Giving.
Does your hair feel dull and dry? The cooler weather, indoor heat and lack of moisture in the air are all reasons why hair can feel more brittle in the fall and winter. To ramp up your hair’s moisture content and reclaim your bounce and shine, try shampoos and conditioners that are full of botanical extracts to deliver thirst-quenching, shine-enhancing hair nutrition.
Raw Sugar’s The Moisture Smoothie Shampoo is like a smoothie for dehydrated hair with Cold Pressed Coconut + Agave + Sweet Almond Milk delivering the super hydrating nutrients and velvety soft feel your hair needs now.
The Bounce Back Shampoo and Conditioner are infused with shine-enhancing Cold Pressed carrot oil plus Certified Organic mango butter and agave to give weightless bounce and soft, body.
Feed your hair and see how a little love can go a long way to delivering your best looking, most hydrated hair yet.
Want to give your lips a lift? Try using lip care with the amazing superpowers of lemon extracts to keep your pout pretty. Here are the top five reasons to pucker up and say yes to Lemon lip balm.
- Lemons are full of Vitamin C which is used to nourish, brighten and add clarity to skin which can reduce dullness and darkening of lips.
- With high antioxidant levels, lemon extracts can help your lips stay luscious by preventing free radicals from damaging the collagen in your lips, keeping your pout plump and pretty.
- With its high antiviral properties, lemon oil may help prevent unwanted cold sores from making an appearance. Yes, please.
- Keep things calm with lemon balm. Lemon is often used as a calming herb, that soothes anxiety and helps to tone the nervous system.
- Lemon is a mood booster. The aromatherapy benefits of lemon flavor help enhance and uplift your spirits. It’s a happy scent that tastes delicious. Win-Win!