Sleep Hygiene Challenge

20 09 2015

I am starting this tonight. Tomorrow, 9/21, is the 265th day of the year, so there are 100 days left.
I am going to overcome my insomnia. I am going to practice good sleep hygiene for 100 days.

Here are steps to good sleep hygiene from several websites:
1. Establish a regular bedtime routine. This is one I try to do but have failed at. I am going to get this done.
2. Exercise regularly. Done.
3. Eat healthy. In progress.
4. Don’t eat too close to bedtime.
5. Avoid caffeine and nicotine close to bedtime. I will be watching for this. I don’t use nicotine but I have been known to ingest chocolate and soda later in the day
6. Avoid alcohol before bedtime. Done
7. Practice relaxation techniques before bedtime.

Also:
8. Keep electronics out of the bedroom. This is hard for me. I need to turn off electronics at least a half hour before bedtime, except of course for the hypnosis tapes I will be listening to most nights.

So, here are my goal for the 100 days:
1. Take melatonin dose by 9 pm and other meds
2. Computer and TV off by 10 pm
3. Read or take a bubble bath
4. Lights out by 11 pm
5. Hypnosis tape every night at least 5 nights a week
6. Wear Fit Bit every night
7. Out of bed by 630 am

I am going to have to take some of these in babysteps. This week, I am going to have lights out by 1130 pm, and out of bed by 730 am. I will get electronics off by 10 pm.

I will do this.





Food Prep Sept 13 2015

13 09 2015

Last week, I was really thrown for a loop with the Labor Day holiday, and with a death in the CF family. I did not take care of myself well last week, didn’t get much exercise in, not very many veggies and fruits, not much attention to what I need to do to keep myself healthy.

That will change this week. Food prep is done. It did seem like it took a long time this week to cut up fruits and veggies and make some breakfast protein.

Here’s the veggies. Lots of yummy veggies.  The usual suspects of sliced green peppers, sliced cauliflower, celery sticks, carrot sticks, sliced cucumbers, and sugar snap peas.  I will mix these up every day.

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Here’s the fruit.  I cut up a cantaloupe, washed raspberries and grapes.
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Here’s the breakfast protein: Mini Frittatas for hubster and myself. These are breakfast for the week for each of us. With a couple of pieces of toast, this is a delish way to start the day. wpid-20150913_175710.jpg

I hope to get more creative as the weeks go on. I love how others make one or two things for the week. I will get there. I just wanted to get back into food prep this week.

Here’s the menu for the week:
Monday: Hamburgers
Tuesday: Leftovers
Wednesday: Oriental chicken salad
Thursday: Steak sandwiches (made with leftover steak from tonight’s dinner)
Friday: Bacon cheeseburger puffs
Saturday: Chicken stir fry
Sunday: Pork roast and veggies

Here’s the exercise plan:
Monday: HIIT elliptical (right after work, a time change. Meeting the Hubster at the gym)
Tuesday: Circuit weights and treadmill
Wednesday: HIIT treadmill
Thursday: Circuit weights and walk
Friday: elliptical
Saturday: walk
Sunday: Qi Gong and circuit weights

Hmmm, I may have to rethink and give myself a day off. It’d be easy enough to combine a HIIT workout and circuit weights and take off either Weds or Thurs. I really want to work out at least five days, six would be awesome. So planning 7 means I’ll achieve those goals.

Other goal for the week: Keep calories at MFP goal. I can do it.

Off to make my lunch for tomorrow and cycle the dishwasher again. And pack my gym bag.








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