Posts tagged with "health and wellness"

Bedroom illustration by Heather Skovlund for 360 Magazine

Why Do I Feel Tired Throughout the Day?

Why Do I Feel Tired Throughout the Day?

Do you often feel like you are overly tired throughout the day? There could be several reasons for this, and you need to make sure that you address them so you can get the rest that you need. While it is natural to get a little tired towards the end of the day, it is not natural to feel tired throughout the entire day. Here are some of the reasons why you might feel a little too tired throughout the day.

Lack of Sleep

The most obvious reason as to why you might feel a little too tired throughout the day is that you had a bad night’s sleep the night before. Fatigue and sleep deprivation can hit us harder than we might imagine. You might think that you have managed to get enough sleep, but the reality is that you are not getting a good quality of rest, and this will contribute to your overall exhaustion.

We need to get between 7 and 9 hours of sleep each night. The recommendation of 8 hours is a good starting point but some people need a little more, others a little less. It is better to work out how much you need and go from there.

You should also look at the quality of your sleep. If you feel like you toss and turn all night, or that you can lie for hours awake in the dark, you are going to feel the effects later. Taking steps to improve your sleep, possibly with the help of a sleep science app or some changes to your evening routine, could make all the difference in how tired you feel throughout the day. Get a better night’s sleep overall, and you should wake up feeling refreshed and ready for the new day.

Not Enough Food

We need food to power our days. If you feel like you are overly tired, it might be because you are not consuming enough calories to keep moving forward. After all, a calorie is a unit of energy. You need to make sure that you are eating enough to have the energy to do whatever your day needs from you.

Different people will require different amounts of food. As a rule, men usually need to eat more calories than women to feel full and able to take on their goals. However, there are some who might need a little more still. If you have a particularly physical job, such as if you are in the emergency services or an athlete of some sort, you will often find that you need to eat more so you have the energy to be able to complete the tasks that you might have to undertake each day. Starting the day with a good breakfast and then continuing with other meals and snacks should provide you with the energy that you need to get through your day.

The Right Quality of Food

Eating enough food is only half the equation here – you also need to make sure that you are eating the right quality of food too. There are certain foods that will be better for you nutritionally, and will help to deliver energy to your body in just the right way.

Let’s go back to the idea of a good breakfast to start your day with. You need to pick something that is packed with energy that will release slowly throughout the morning, especially if you know that you are not going to be able to eat again until much later in the day. For this reason, oats are a great option. You could have a good bowl of porridge, or you could try making overnight oats. Both are fantastic options that will break your fast and should provide you with energy throughout the day.

Try to avoid junk food and anything with too much sugar. Sugary foods are good in a pinch if you need something that is going to pick you up and get you through the next little bit. However, too much sugar could cause a crash a little while later and could leave you feeling worse than before. Try to stick to food that is of a good nutritional value – it will be much better for you throughout the day.

Too Much Time with Screens

You might spend all of your time at work glued to a computer monitor, only to browse social media for your entire commute home, then to sit down in front of the TV all evening. This will result in too much time on your screens, and could lead to eye strain and other issues.

If your eyes are a little bit strained, you could very well feel like you are tired because of it. It might be a good idea to invest in some eyedrops and practice a few little exercises to help your eyes refocus and calm a little if you can’t step back from the screens.

You should also try to cut down on your screen usage as much as you can. If you stare at your phone during a commute on public transport, consider swapping this out for a podcast or audiobook. You won’t be severing your connection to your phone entirely, but you won’t be looking at the screen. These patterns can also be extended at home. Instead of watching your favorite TV show all evening, think about reading a book or trying some other activity that does not involve a screen.

An Underlying Medical Issue

Of course, it is worth mentioning that you might have a yet undiagnosed medical condition that could be causing your fatigue. While there are many different ones, one of the most common is anaemia, usually caused by a lack of iron.

If you feel like you have tried some of the points above and still feel like you are overly tired and fatigued throughout the day, you should think about speaking to your doctor. They might be able to give you a blood test to find out if you do have some sort of underlying medical condition that could be affecting your energy levels. Even if you are sleeping poorly, they might be able to refer you on to a sleep clinic or some other trial where you could get the help you need.

Take Steps to Improve Your Days Now

While it is normal to wake up feeling a little groggy and disorientated, it is not normal for that feeling to continue throughout the day. You need to make sure that you address any issue that might stopping you from enjoying your days to the fullest. Make sure that you get the rest you need so you can push forward and take on whatever your day has in store for you to the best of your abilities.

It could be a really simple fix, like the need for a higher quality of food, or it could be something that needs a little more work on your part. However, you should take the time to address any concerns you might have. Before you know it, you could be getting out of bed fully energized and ready to take on the day!

GirlTrek Photo Curtsey of Jewel Bush

GirlTrek Virtual Celebration

GirlTrek, the largest health movement and nonprofit for Black women in the United States, is officially now a sisterhood of 1 MILLION Black women – and counting!

To celebrate mobilizing 1 million Black women to use radical self-care and walking as the first practical step to leading healthier, more fulfilled lives, GirlTrek is hosting the biggest party for Black women 2020 has seen on Sunday, November 29th at 7 p.m. EST on GirlTrek’s Facebook LIVE

It will be a moment of gratitude and reflection centered in a celebration of our stories — the brilliant displays of uprising, change-making, freedom-claiming Black women. Women that have one by one, neighborhood by neighborhood, powered and propelled this movement to a literal unleashing of 1 million Black women! Together, we have been walking and building this movement for a decade. There’s no way in the world that we’d let this landmark moment pass without rejoicing.

The one-and-only D-Nice is set to spin. Performances include India Arie, Baby Rose, poet Aja Monet, and Tawiah.  

GirlTrek is the most effective public health solution in the country. GirlTrek was co-founded by two friends, T. Morgan Dixon and Vanessa Garrison. Over the years, the organization, which originally began as an email walking challenge among friends, expanded to a nationwide movement inspiring radical healing and health transformation among Black women. 

Based on membership data collection, in 2019, 26% of GirlTrek members reported taking less medication after committing to a daily walking practice; 61% of women lost weight since the previous year; 40% of women continued to see improvement in symptoms from a previous health condition and 98% of those who have been diagnosed with depression said walking has improved their symptoms. 

Join a sisterhood of 1 million — and growing —  by taking the pledge at GirlTrek.org. GirlTrek is free to join. Check out GirlTrek on Instagram, Twitter and Facebook.

Breast Cancer Illustration by Kaelen Felix for 360 Magazine

Breast Cancer Awareness Month

October is National Breast Cancer Awareness Month and there are many ways to support the cause this month. This annual campaign is held to both spread awareness and raise money for the cause. 

The website for the National Breast Cancer Foundation provides many resources to help with this cause. Although things are challenging for everyone this year, this important organization has been fighting for women since 1993 and continues to thrive thanks to its supporters. 

New this year on the foundation’s website anyone is able to designate a donation to one of four specific causes. Donations are being accepted to screening, education, support and the general fund. 

The screening fund allows the National Mammography and Patient Navigation programs to provide free cancer screenings and mammograms to those in need; this helps remove barriers in the cancer care system. By donating to education, more women will be given resources and education to detect breast cancer early and lower their risk. To help women that have been diagnosed, donating to the support services will help them gain resources and support they need to heal. This money goes to funding HOPE Kits, Metastatic Retreats and Support Groups.

If you are unsure which program you would like to donate to, giving to the general fund allows the National Breast Cancer Foundation to designate your donation to the area they believe needs it most. You can even donate in honor or memory of someone in your life that has been impacted by breast cancer. 

The National Breast Cancer Foundation is sharing stories of hope through October. They are sharing stories of hope of survivors and those impacted by breast cancer. Stories and photos can be submitted here. This is a great way to spread hope and positive messages to those struggling with breast cancer and their loved ones. 

Available for download from the foundation is the Breast Problems That Aren’t Breast Cancer ebook. This free resource will help women recognize common problems versus breast problems that need to be looked at by a professional. 

Breast cancer screenings are important for women to get regularly so they can detect problems from the start. The United States Preventive Services recommends women ages 50 to 74 get screened every two years, while women 40 to 49 should talk to their doctor about getting screened sooner if they are at higher risk. Self-examinations are recommended for all women to check that there is no concern. 

The American Cancer Society has been hosting Making Strides Against Breast Cancer for over twenty years. This walk helps fundraise for research and support for breast cancer patients. Even though the ongoing coronavirus pandemic has canceled many events, the walk will still be taking place virtually. Donations are still being accepted and people everywhere will be coming together virtually to support the cause. 

Ways to volunteer with the National Breast Cancer Foundation are being moved virtually as well. This is a great way to give back in October instead of donating. People everywhere are helping to pack HOPE Kits for women in treatment and write encouragement cards to put in the kits. There are many ways to help in the month of October to spread awareness about breast cancer and give hope to those in need.

The non-profit organization, Susan G. Komen for the cure, also supports women with breast cancer and their families. On their website, women can find information, resources and assistance to help them with their journey. Founded in 1982 by Nancy Brinker, is the largest breast cancer organization in America.

Hotel illustration done by Mina Tocalini of 360 MAGAZINE.

Healing Through Hospitality

By Shannon Suess

There has been a lot of speculation in every industry about how today’s reality will affect tomorrow’s possibilities. In June, The New Yorker released an in-depth exploration of what the future of architecture could look like, with the roots of modernist design having grown from the sterile lines and quiet colors of Tuberculosis-era sanatoriums in days past. It paints a future full of pandemic-inspired changes, but the truth is, the evolution is already deep underway, even if we don’t realize or acknowledge it.

When it comes to the idea of traveling—of spending an extended period of time, for business or pleasure, in a hosted space outside our own homes—our psyches have subconsciously rewritten what is most important in order for us to not only feel comfortable with but actually enjoy our experience. 

For the hospitality industry, the emotional, physical, and psychological toll of a global pandemic will likely underpin travel trends that were already on the rise: biophilic designs rooted in nature, experiences rich in culture, and environments that promote both physical and mental health and wellness. But for brands looking at what’s next, there are numerous pieces of the puzzle that must come together to make guests truly feel comfortable with traveling once more.

FLEXIBILITY IS KEY TO RESILIENCE

Adopting the mentality of “one day at a time”, the ability to change and adapt spaces to fit present-day climates will be critical. With venturing outside of our own regions likely to remain difficult for the foreseeable future, travelers will instead seek out unique local destinations. They’ll gravitate toward dramatic hospitality spaces that can flex or change quickly in scale; the ability to easily flow from a multi-purpose, spacious area to a personal, private sanctuary will be paramount. 

Flexibility of this caliber will give way to opportunities for new, hybrid spaces, allowing hotels and resorts to consolidate, reimagine, and deeply personalize their offerings. Simultaneously, guests will have the opportunity to discover new experiences at various intervals during the day: Bars offering breakfast service for takeaway in the mornings gives way to an open-concept lounge or coworking space in the afternoon. By rotating “dual purpose” spaces, hosts naturally reduce footprints and create a natural time to clean and sanitize spaces.

LEVERAGING TECHNOLOGY TO ELEVATE SAFETY

Technology integration into hospitality experiences is a fickle thing: With how swiftly electronics evolve, expensive hardware upgrades can often be out of date within months of being implemented. Entering a room filled with aging technology can be a visually stark reminder of just how many people have touched those devices. Instead of letting technology hinder our relaxing experience, how can we use it to subtly support guests in feeling comfortable and safe?

The all-inclusive ticket to enabling this experience could be the one device many can’t live without. Subsequently, it’s one that we’re familiar with, comfortable with, and most importantly, feel safe using: our smartphones. The integration of subtle push notifications—for example, confirmation of your room’s scheduled daily cleaning, when housekeeping is actively there, and when they’ve vacated the space—have the opportunity to set and continuously keep a guest’s mind at ease.

Concurrently, granting visitors a familiar “no-contact” medium through which requests can be made—empowering a more comfortable experience—opens up a world of possibilities. Guests could use their phones to order room service, request additional towels, reserve a socially distant seat by the pool, at the bar, or in a coworking pod. The list goes on and on.  And, the more guests utilize these digital services, the more in-depth their digital profile becomes, making loyalty programs more enticing through a safe yet personalized touch.

There is a double-edged sword here, though: designers cannot rely too heavily on technology as a substitute for, or complete replacement of, social interaction. Humans crave physical connection with one another, and hospitality experiences will still need to provide the option for us to embark on that journey if we so choose.

IMPERFECTION IS PERFECTION

It’s no surprise that, as we’ve found ourselves trapped indoors the past few months, our bodies are inherently drawn to the idea of becoming reacquainted with nature; not just for the fresh air and sunshine, but for the fundamental healing properties that simply being closer to nature provides us. 

By employing the concept of biophilic design, we focus on natural over synthetic as an overarching theme, tapping into the psychosocial wellbeing that humanity is currently craving the world over. Natural color palettes that seamlessly transition outdoor experiences inside create a continued sense of calm while indoors. The addition of plants throughout both cleans the air and provokes a sense of relaxation. Removing clutter to reveal clean lines, white space, and invoke a “less is luxury” mindset. Interior design is witnessing a return to these authentic, raw, and “imperfect” materials—ones where the hand of the maker is visible, they aid us in feeling more grounded, and reinforce a sense of place.

The question that hosts must ask themselves as they look toward the future, “How can I design my experience offering to reduce anxiety and make guests feel more naturally at ease?” Using Maslow’s hierarchy of needs as a guide, we have the opportunity to comfort guests holistically. The key to a reassured, tranquil mindset isn’t to simply coat everything in copper; designers will need to thoughtfully expand and go deeper to offer a sense of security and comfort beyond what’s on the surface.

A MULTIFACETED FOOD & BEVERAGE UPGRADE

One of the things we miss the most, undisputedly, is the ability to dine out and spend time with friends and family. We don’t just crave the energy and social activity, we long for the semblance of normalcy tied to the experience itself. 

While the industry has taken a hit to their traditional dine-in offerings, consumers are demanding more than ever before from the F&B industry: meal and cocktail kits, picnic baskets for outdoor excursions, easy curbside pickup, reliable room service, rapid and safe home delivery. 

There is ample opportunity to adapt existing room service and F&B experiences, which are anticipated to see not only a resurgence but a higher demand for gourmet-level quality. And, with a renewed focus on safety and convenience, offering grab-and-go contactless options in restaurants or lobbies that can digitally be charged to one’s room opens up new avenues for revenue and differentiation.

With an added focus on finding space outside of personal rooms that guests still feel safe in, how can restaurants take advantage of a rise in take-out by enabling positive, memorable moments? Establishing outdoor spaces that guests can retreat to for picnics or morning coffee in solitude; remodeling rooms to better allow for comfortable dining during a night in; hosts have the opportunity to allow guests to write their own stories defined by their comfort levels, and designers have the chance to enable that journey.

THE ROAD AHEAD

As brands and venues that offer hospitality experiences look toward the future, it won’t be about creating a compromised version of what we’ve known to be normal in the past, but cleverly designing and strategically implementing layers to more easily adapt for the unknowns that lie before us. 

Over the past century, the desire for machine-made perfection was palpable. Today, as we strive to become closer with nature in a primal effort to heal our bodies and minds, hosts that embrace the perfect imperfection of raw edges, materials, and palettes—as well as provide variable spaces both indoors and outside—can help guests maintain a fundamental sense of safety and comfort as they embark on their journeys.

People will not feel comfortable traveling unless they feel safe. Those who create hyper-personalized, dynamic, memorable spaces that guests can not only escape to, but ones where they can wholeheartedly focus on physical and mental rejuvenation, will come out on top. After all, isn’t that what vacation is for?

SHANNON SUESS is an award-winning interiors and hospitality designer who has dedicated over 25 years of her career to crafting world-class destinations. Working with clients around the globe, she seamlessly fuses interiors, exteriors, and the spaces in between to create memorable venues that harmonize local culture and brand. Shannon thrives on finding unique solutions to programming barriers and solving complex architectural challenges with holistic design.

An agile problem-solver dedicated to cultivating meaningful partnerships in order to bring out the best in projects, Shannon is often inspired by the music, art, and local traditions she encounters during her travels. She consistently fuses cutting-edge trends with timeless designs to sculpt extraordinary, one-of-a-kind experiences for hotels, residential, casinos, wineries, and everything in between.

3 Must-Try Recipes to Fuel Your Fitness Routine

The following recipes are provided by Previnex, a health and wellness company that manufactures leading pharmaceutical grade, clinically proven nutritional supplements, that will help elevate your health and fitness routine in the coming months.

Easy 4-Ingredient PB & V Nourify Protein Balls:

Sometimes the easier the better and this is especially true when it comes to preparing healthy snacks for your busy and hectic weeks. Instead of grabbing those unhealthy snacks, try our 4 Ingredient PB and V Nourify Protein Balls. Not only will they help hold you over until your next meal, they’ll help keep your healthy on track!

Ingredients (Yields 26 balls):

  • 1 1/3 cup Vanilla Nourify PLUS
  • 1 teaspoon pure vanilla extract
  • 1 cup organic peanut butter (contains peanuts and salt)
  • 1/2 cup rolled oats

Directions:

  • Combine all ingredients in a medium bowl. Mix until thick dough forms (consistency should be similar to dry play dough).
  • Use a cookie scoop (or your hands) and form into small balls (approx. 1 inch in diameter).
  • Let sit in fridge for 20 minutes and Enjoy!
  • *Store leftover protein balls in fridge

Nutritional Facts (per ball):

  • Calories: 94
  • Total Fat: 5.5 g
  • Protein: 5 g
  • Carbohydrates: 4.9 g

Nourify Vegan Protein Brownie Batter Overnight Oats:

No matter how busy your morning are, you should always make time for the most important meal of the day. Breakfast not only can kick start your metabolism, but it provides the nutrients needed to get you and your brain going for your day ahead. There’s no longer an excuse for missing out on breakfast when you prepare this delicious and satisfying Nourify Vegan Protein Brownie Batter Overnight Oats. Knowing this is waiting in the morning might even get your out the door quicker!

Ingredients (Yields 1 Serving):

  • 1/2 cup rolled oats
  • 3/4 cup unsweetened almond milk
  • 1 scoop Chocolate Nourify PLUS (sub Vanilla)
  • 2 tablespoon raw cocoa powder
  • 1 packet of stevia
  • 1 teaspoon pure vanilla extract
  • 1/4 teaspoon sea salt

Directions:

  • Combine all ingredients in a container and mix well with a spoon.
    • Ensure you mix well enough and there are no dry clumps
  • Place in fridge overnight
  • Wake up and Enjoy!
    • Oats will have a thick doughy like consistency. Add some water if needed based on personal preference.

Nutritional Facts (per ball):

  • Calories: 340
  • Total Fat: 9.25 g
  • Protein: 17 g
  • Carbohydrates: 48.5 g

Nourify Pumpkin-Banana Protein Pancakes:

Finally, the cool crisp mornings are on their way. Fall is almost here and what better way to welcome those chilly mornings than with pancakes. There is something comforting about whipping up those warm flapjacks and typically they’re reserved for the weekends. However, without Nourify Pumpkin-Banana Protein Pancakes you’ll be able to enjoy a healthy version of pancakes with some fall flavors as well. With such an easy and protein packed (17g) recipe, you might be making pancakes more than just during the weekends!

Ingredients (Yields 1 Serving):

  • 1 1/2 oat flour
  • 3 eggs
  • 3 scoops Vanilla Nourify PLUS (sub chocolate)
  • 1/2 tablespoon baking soda
  • 1 tablespoon pure vanilla extract
  • 1/2 cup organic canned pumpkin
  • 3 tablespoons sucanat
  • 1 chopped organic banana
  • Pinch of salt
  • Water (as needed)

Directions:

  • In a mixing bowl, combine all dry ingredients together with a whisk.
  • In a separate bowl, combine the egg, banana, and pumpkin.
  • Gently pour the wet ingredients into the dry ingredients while mixing with a rubber spatula until just combined (be careful not to over mix).
  • If dry clumps still remain, add water as needed.
    • Add enough water to make pancake batter consistency
  • Heat a large skillet over medium heat, and coat with cooking spray.
  • Pour rounds of batter onto the skillet, and cook until bubbles on surface and then flip with a spatula and cook for another 2-3 minutes.
  • Remove from pan and Enjoy!

Nutritional Facts (per 1/4 of batter):

  • Calories: 335
  • Total Fat: 8 g
  • Protein: 17 g
  • Carbohydrates: 50 g

HIP HOP + HEALTH

SMART RHYMES

VeganSmart uses music to entertain and educate on benefits of a Vegan lifestyle

In the Hip-Hop industry “beefs” among industry heavy weights are quite common and usually addressed in the studio with a diss track. The brand that has successfully built a bridge between hip-hop and health, VeganSmart, is addressing their “beef” with…well…beef and other factors that lead to diet related illness such as diabetes, hyper tension and heart disease with in a new track titled “Wise Words.”

The single features John Lewis, better known as The Bad Ass Vegan, who drops his dope rhymes, combined with his knowledge, on living a plant-based lifestyle. Lyrics such as “No, it’s not your fault/there’s education out that nobody taught from the time you were born. They got you ready for GMO pork, as a kid when they introduced you to a spork. Man, they’ll put anything together because they know you’ll eat anything they tell ya,” are used not to shame or judge, but encourage people to pay attention to what they are putting in their bodies. Hip-Hop influencers Styles P, DJ Envy, Angela Yee, Lil Cease and even Moby make appearances in the video that accompanies the track.

VeganSmart is focused on addressing nutrition-related chronic diseases in underserved communities through education and by offering plant-based solutions to satisfy hunger and improve overall health. Their efforts to spread this message have been successful thanks to a partnership with rapper Styles P and his chain of Juices for Life juice bars. The team has also garnered support in bringing health education to underserved communities from Kappa Alpha Psi® Fraternity Inc.

Link to the video: http://www.youtube.com/watch?v=FCaeNxES_pE
“Wise Words” is available for purchase on iTunes, Google Play and Amazon Music.

Claude Tellis and Kareem Cook, VeganSmart co-founders and college friends, have always sought to educate and provide consumers with healthy food choices that would prevent them from diet related illness and poor health. They were responsible for having the state of California ban junk food from vending machines in every Los Angeles public high school and middle school. While banning junk foods in schools across LA is a tremendous accomplishment the men were unsatisfied. They wanted a larger platform to help Americans prevent common illnesses that plague the United States. Both Kareem and Claude’s families and many Americans across the country suffer from hypertension and diabetes, diseases that can be prevented or managed primarily based on diet. This passion lead them to launch of VeganSmart, a line of all-in-one, nutritional shakes. Co-developed with Health and Wellness Expert and Partner, John Lewis, the brand continues to motivate other health and wellness advocates.

With no artificial sweeteners, flavors, colors, preservatives, dairy, eggs, gluten or soy, VeganSmart shakes go beyond classic flavors like chocolate and vanilla, with delicious varieties including Wild Berries, Chai, and their newest line, Love is Love that includes flavors like Cookies N’ Cream and Chocolate Raspberry.