bikingiceland

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Blend technology and the traditional to get a better night’s sleep

March 1 ,2019 – SLEEP! I don’t know about you, but it seems the older and busier I get, the more this precious commodity eludes me.

I mentioned in one of my recent blogs that I had just been in Europe for two weeks. I have never been in another time zone for that long before, and my body certainly let me know it! The first 3-4 days I was in Italy, I struggled to get acclimated to the current time zone. I flew home from London this past Friday, and I THINK I’m just now finally getting to normal in terms of sleeping through the night. It’s been a three-week period of hoping to get four hours of uninterrupted sleep…certainly not enough in my book!

The Centers for Disease Control notes that a third of adults in the U.S. feel they don’t get enough sleep. It’s recommended that adults get at least seven hours of sleep a night. This seems to be the magic number to allow our bodies to recharge, feel rested, keep our immune system bolstered, and have the energy and mental acuity to go about the day.

With all the technology out there in this 24/7 world, it stands to reason that there might “be an app for that”. Well, as it turns out, I was watching Good Morning America this morning and voila! They had a segment on a couple of apps available to help you get that all important slumber. I have nothing invested other than to share what I heard. (I have, however, already downloaded one of these apps and intend to give it a try!)

Calm This app has a bend on bedtime stories. Being an avid reader, this piqued my interest. The stories you listen to on the app are based on cognitive behavioral therapy to encourage sleep. It’s all about the timbre of the voice you’re listening to (one of the voices you hear reading to you is Matthew McConaughey, for example), cadence, and the actual story itself. Aside from the bedtime stories, there are also breathing exercises to help you relax and ready your body for slumber, and meditation segments as well.

Sleep Cycle This was the app I downloaded already and intend to try. One of the keys to good sleep is waking up on a regular schedule daily. My body tends to have conditioned itself to do this already over the last 5-6 years. Regardless of when I do go to bed, it seems I always wake up sometime around 7 a.m. Sleep Cycle tracks the time you go to bed, the quality of your sleep, and the amount of time you spend in bed. It will give you percentages on tasks you perform that will help increase sleep quality, like drinking tea or working out, as well as tasks that will hinder sleep—drinking coffee, having a stressful day, or eating too late in the evening. This app uses the mic on your phone to listen to your breathing as you sleep. Why? Breathing rhythm when you sleep is also connected to when you’re in REM “deep” sleep. One of the things the app will do is monitor the right point around your normal target wake-up time to gently waken you during the point where you’re in light sleep vs. REM sleep. This allows your body to emerge from slumber at the best time to start your day. There are a lot of other functions on the app that are fascinating that I intend to explore.

Given that it’s well documented that hot tubbing an hour or so before your scheduled bedtime helps ready your body to relax and get ready for sleep, it stands to reason that incorporating use of the Calm app and its breathing exercises, meditation and bedtime stories after a hot tub soak might actually improve your chances of falling asleep quickly and getting to that precious REM sleep faster. It would also be interesting to head out to the hot tub for your pre-bedtime soak and use Calm’s breathing exercise and meditation functions during your soak. It would seem that doing one or both of those would help your body further reap the benefits of a soak, and really set you up for a terrific night’s sleep.

On the flip side, the Sleep Cycle app could help you track your ongoing sleep patterns, help you identify behavior you should modify or curb to get a better night’s sleep, and see how hot tubbing on one night vs. another is benefitting your body’s ability to get that all important seven hours of shut eye.

Sometimes, technology can work in our favor when it comes to our health & well-being. If you’re one of those folks who, like me, would love to capitalize on a little more of that much-needed slumber, try downloading one or both of these apps and give them a try.

Other tips for a good night’s sleep

Avoid TV and computers for an hour prior to bedtime

Eat nothing after 7 p.m.

Skip caffeine and alcohol in the hours before you hit the sack

Increase physical activity/exercise during the day

Make your bedroom a quiet dark relaxing space

Lower the temperature of your room for sleep

Have your head hit the pillow for slumber at roughly the same time each night

Consider aromatherapy made of essential oils to mist your pillow with prior to sleep. One that looks especially good to me is L’Occitane en Provence’s Aromachologie Pillow Mist

Sweet dreams!

[Read More ...] http://olympichottub.com/hot-tubs-sauna-blog/2019/03/blend-technology-and-the-traditional-to-get-a-better-nights-sleep/

[bikingiceland]

Why I Started a Weekly Digital Day Off | Wellness Mama

I remember seeing a series of photos of people in what should have been some of the most important moments of their lives (like wedding days, holding new babies, etc.). Instead, they were all on their phones. Not enjoying the moment, not talking to each other, but looking at phones. From a less dramatic perspective, I’ve...

Continue reading Why I Started a Weekly Digital Day Off...

[Read More ...] https://wellnessmama.com/60497/digital-day-off/

[bikingiceland]

Asian Ginger Vinaigrette Dressing

We don’t go out to eat often, but when we do, I love Japanese food. It’s relatively easy to find wheat-free dishes, and the salads and stir fry dishes are wonderful! There is even a local restaurant that cooks in coconut oil! One of my favorite things at our local Japanese restaurant is their ginger salad dressing...

Continue reading Asian Ginger Vinaigrette Dressing...

[Read More ...] https://wellnessmama.com/8619/asian-vinaigrette/

[bikingiceland]

Starting Seeds Indoors: A Beginner’s Guide

You might have heard that gardeners may live longer than non-gardeners. While a lot of the evidence is anecdotal, I believe it! It makes sense that gardening is beneficial to our health because it’s a reason to spend time outdoors and eat more veggies while you’re at it. If you’re looking to start your own...

Continue reading Starting Seeds Indoors: A Beginner’s Guide...

[Read More ...] https://wellnessmama.com/401706/starting-seeds/

[bikingiceland]

Singletracks Hacks: How to Convert Older MTB Wheels to Boost Spacing

Keep your old mountain bike wheels and hubs rolling on a new fork or frame with a Boost conversion kit.

[Read More ...] https://www.singletracks.com/blog/mtb-repair/singletracks-hacks-boost-hub-conversion-kits-compiled/

[bikingiceland]

235: Signs of Pelvic Floor Dysfunction & How to Stop Pelvic Pain Naturally With Isa Herrera

As moms we really give it all — heart, mind, and definitely body! This episode is all about that last part, and how we can recognize and rehabilitate pelvic floor problems. I’m with the best expert I’ve ever met on the topic (plus she’s one of the most fun too!). Her name is Isa Herrera...

Continue reading 235: Signs of Pelvic Floor Dysfunction & How to Stop Pelvic Pain Naturally With Isa Herrera...

[Read More ...] https://wellnessmama.com/podcast/isa-herrera/

[bikingiceland]

New Brand, Revel Bikes, Launches with FS Trail and Enduro Mountain Bike Models

Revel Bikes launches with carbon trail and enduro mountain bikes based on a Canfield Brothers suspension design.

[Read More ...] https://www.singletracks.com/blog/mtb-news/new-brand-revel-bikes-launches-with-fs-trail-and-enduro-mountain-bike-models/

[bikingiceland]

Watch: 48-State MTB Road Trip – Illinois, Indiana, Michigan, and Wisconsin

Andrew Taylor hits up the heartland states of Illinois, Indiana, Michigan, and Wisconsin to ride the best mountain bike trails and bike parks.

[Read More ...] https://www.singletracks.com/blog/mtb-videos/watch-48-state-mtb-road-trip-illinois-indiana-michigan-and-wisconsin/

[bikingiceland]

Review: Dainese HG Pants 1 Are Form-Fitting and Offer Good Trail Protection

The HG1 "high gravity" mountain bike pants from Dainese are form-fitting and offer good protection on the trail.

[Read More ...] https://www.singletracks.com/blog/mtb-gear/dianese-high-gravity-1-pants-are-good-for-getting-low/

[bikingiceland]

Review: Magura MT7 Pros Bring Semi-Truck Stopping Power to Trail Bikes

Magura brakes are different in nearly every way from SRAM or Shimano. Does that help or hurt them?

[Read More ...] https://www.singletracks.com/blog/mtb-gear/review-magura-mt7-pros-bring-semi-truck-stopping-power-to-trail-bikes/

[bikingiceland]

The Four Exercise Switchback Hack: MTB Strength Training to Improve Handling

If you struggle with riding switchbacks or find it more difficult to turn one direction than the other, these 4 mountain bike strength training exercises will help you improve.

[Read More ...] https://www.singletracks.com/blog/mtb-training/the-four-exercise-switchback-hack/

[bikingiceland]

Watch: Rad MTB Riding on Snowy DH Trails in Kamloops

Jumps are covered in snow? No problem! Watch Ron Penney and friends rip snowy singletrack on their mountain bikes.

[Read More ...] https://www.singletracks.com/blog/mtb-videos/watch-rad-mtb-riding-on-snowy-dh-trails-in-kamloops/

[bikingiceland]

Get your plate in shape

While healthy eating is often considered complicated or challenging, it is actually very simple! If you’re not doing so already, it’s a great time to start thinking about what foods go on your plate and whether your meals are comprised of foods from all the major food groups.  So how do you know how much of each food group is the right amount and whether or not you’re eating healthfully?  Here are some tips to help you get started on your path toward better eating habits.

Fill half your plate with fruits and veggies.  A diet rich in fruits and vegetables is key to maintaining a healthy body as they are high in fiber, full of vitamins and a source of carbohydrates.

Aim for 5 to 7 servings per day.

Try to eat fruits and vegetables of varying color for greater nutritional benefit. Aim for a full spectrum of colors.

Not sure how to incorporate fruits into your diet? Bananas, apples, and oranges make great on-the-go snacks, and a fresh fruit salad is a tasty dessert after any meal.

Aim for a quarter of your plate at each meal to be a grain. These foods are carbohydrates, the main source of energy for your body.

Make half your grains whole grains for added nutritional benefit.

Limit refined grain products such as white bread, baked goods or other sweets.

Shop for 100% whole grain breads, cereals, crackers, pasta and brown rice.

Make protein one quarter of your plate at each meal. This macronutrient is essential to the building, maintenance and repair of body tissues including skin, organs and muscles.

Choose proteins wisely. Seafood, lean meats, poultry, eggs, nuts and beans are all excellent sources of protein.

Opt for plant-based proteins to boost your eating habits and nutrients.

Limit certain proteins like fatty cuts of beef, pork and high-fat dairy products.

Be smart about beverages to limit unnecessary calories and sugar.

Drink more water. Water provides hydration with no calories, fat or sugar.

Limit milk/dairy to 1 to 2 servings per day; choose options that are low in fat.

Avoid sugary beverages like those made from powdered mixes, fruit punch, lemonades, iced tea, soda, etc.

Focus on healthy fats. Certain types of fats are essential components of a healthy diet.

Eat foods high in healthy monounsaturated, polyunsaturated and omega-3 fatty acids like nuts, fish and oils such as olive and canola oil.

Limit foods that are high in saturated fats and trans fats such as those found in animal products, butter or hard margarine, and baked goods.

[Read More ...] http://blog.healthadvocate.com/2019/02/get-your-plate-in-shape/

[bikingiceland]

Five tips to help avoid cloudy hot tub water

2018 Hot Spring Limelight Pulse Lifestyle Images

February 26, 2019 – You head out to the hot tub, weary from your long day and looking forward to that hot tub soak. You lift the cover off the hot tub and—waaaah! The water’s not looking crystal clear and ready for a soak. What to do?

There are a number of reasons that hot tub water starts to look less than stellar. Here are a few things to consider to keep your water looking perfect.

Keep your water balanced. WAY too often we talk to customers about their water care and find out they rarely test their water. Yikes! I don’t know about you, but I think we hear enough stories in the news about how much harder it is to keep disease at bay and develop antibiotics to conquer them. Why put yourself into hot tub water that’s not properly balanced?? Balanced water allows your sanitizer avoid getting destroyed by low pH, leaving it available to kill the crud we leave behind after a soak. Test strips are inexpensive and take seconds to use.

Don’t introduce extra “stuff” into the water. It’s a bore to think about showering before a soak, and often it’s unnecessary. BUT—if you’re someone who wears a lot of lotion, makeup, or hair product, all those things can not only make your water cloudy, it can also cause significant foaming in the water. At the very least, taking some of that off with makeup remover will help alleviate the chance those products could impact your water’s clarity.

Sanitize your tub’s water after every soak. Again, I’m always shocked at how many folks tell me they go out for a hot tub, soak, and then DON’T add anything to kill bacteria when they’re done! Here’s a newsflash: Every time we humans go into a hot tub for a soak, we leave “crap” in the water. You must add something after soaking to kill any bacteria/germs left behind!! This is not an option—it’s a requirement as a responsible hot tub user. Be sure you set yourself (and others!) up for safe soaking every time. Sanitize!

Regularly clean your filters. Your filters are key to the cleaning equation of your hot tub and have a significant impact on water clarity. Filters should be cleaned monthly—and not just by rinsing them with a garden hose. You need to use a filter cleaner to degrease the sleeves of the filter and make sure those sleeves are able to properly clean and filter your tub’s water. Filters should also be replaced every couple of years. Limping along with old filters that can’t keep up with cleaning your tub’s water properly is not a smart idea. Safe clean water requires good clean filters.

Regularly add clarifier. Adding a weekly dose of clarifier is an excellent way to help keep your water looking crystal clear. Clarifier works at binding up anything that can make your water cloudy and getting it captured by your filters, leaving your water sparkling. We like Natural Chemistry’s Clarifier, as it’s non-toxic and organic.

Take the necessary steps to keep your water looking terrific! That way, when you head out to the tub to take that all important soak, you’ll be able to breathe a sigh of relief and say “Aaaahh!” when you step into the tub instead of “Waaaah!” when you lift the lid.

[Read More ...] http://olympichottub.com/hot-tubs-sauna-blog/2019/02/five-tips-to-help-avoid-cloudy-hot-tub-water/

[bikingiceland]

evo Gear Picks: Complete, New Bikes and Components for 2019

Complete mountain bikes and helmets, gloves, shoes, pedals, and tires, handpicked by the gear-heads at evo.com.

[Read More ...] https://www.singletracks.com/blog/singletracks/evo-gear-picks-complete-new-bikes-and-components-for-2019/

[bikingiceland]

Lone Bicycles’ Parabellum Enduro Bike Can Be Run Singlespeed, and with 27.5 or 29er Wheels

The Lone Parabellum enduro mountain bike is now available for pre-order. The 160mm-travel bike features adjustable geometry to accommodate 27.5 or 29er wheels, plus it can even be configured for singlespeed.

[Read More ...] https://www.singletracks.com/blog/mtb-gear/lone-bicycles-parabellum-enduro-bike-can-be-run-singlespeed-and-with-27-5-or-29er-wheels/

[bikingiceland]

Anti-Aging Rosehip Seed Oil Facial Moisturizer (Better Than Botox)

We live in a culture that considers drinking raw milk to be strange and dangerous, but injecting the botulism toxin into our skin (Botox) seems to be a perfectly acceptable way to fight wrinkles. Interesting… Luckily, there are natural ways to fight the signs of aging that don’t involve risky procedures. This rosehip seed oil...

Continue reading Anti-Aging Rosehip Seed Oil Facial Moisturizer (Better Than Botox)...

[Read More ...] https://wellnessmama.com/156076/rosehip-seed-oil-facial-moisturizer/