Okay. Real talk time.  We’ve all had to pull the occasional all-nighter, whether it’s to finish up work, take care of your children or play a video game ( I know who you are!!) In my twenties, I co-founded a marketing agency, and there were a few times where I slept in the office because I thought “I didn’t have time to go home.” So, instead of wasting 1.5 hours on commuting, I would stay at the office all night, sleep for 1.5 hours and then get back to business.

I can’t stress enough how terrible this is for your body. My lack of sleep and incredible amounts of stress were big contributors my worsening autoimmune conditions. What's more, studies have demonstrated that keeping your body awake for just 17 to 19 hours straight impacts performance more than a blood-alcohol level of .1 percent* (the legal limit in most Western European countries). This seemingly innocuous level of sleep deprivation slows a person’s reaction time down by 50 percent compared to a person who is well-rested.  So, if you’re driving your children around, or attempting to deliver a killer presentation, just keep in mind that you’re basically performing drunk.

So, what is the optimal amount of sleep?

It’s not the 8 hours the old adage would make you think. Though every body is different and needs varying levels of sleep and self-care Daniel Kripke, arguably the world’s most accomplished sleep researcher, says people that get between 6.5 and 7.5 hours of sleep per night are the happiest and most productive, and they live the longest. When we sleep, our body is focused on much-needed repair work. It’s the key to feeling energized, looking younger, staying slimmer and having a better functioning brain. On the flip side, too much sleep (anything in excess of eight hours per night) is actually correlated with significantly higher mortality rates.  Though, the research does point to lifestyle factors as contributors. So when it comes to sleep, balance is everything.  

Can we make up for lost sleep?

Many of my clients suffer from imbalanced sleep—they’ll get roughly 4-5 hours per week night and then attempt to “catch up” on the weekends. But, can we actually make up lost sleep?  A recent sleep study found that sleepiness, inflammation and stress hormones all returned to normal after weekend recovery sleep. However, measurements on performance tests that assessed participants ability to pay attention, significantly deteriorated after sleep deprivation and didn’t improve after recovery sleep. That is to suggest, weekday sleep debt can’t be recouped over just one weekend.

So what’s a busy professional to do in order to get the healthy amount of shut-eye?

• Turn off all phones, computers, TVs, etc. an hour before bed. The blue light emitted from them tricks our brain into believing it’s time to be awake.
• Keep your temperature between 65 and 69 degrees, as this is optimal for a sound slumber. Studies suggest that is where our bodies find the best sleep. Rachel Salas, MD, a neurologist at Johns Hopkins University who specializes in sleep medicine, cites a National Sleep Foundation study that puts the magic number at 65 degrees. But this largely depends on your body and resting metabolic rate, so test temperatures in this range.
• Cut out cured meats and cheese before bed. They trigger the release of norepinephrine which can make us feel alert and wired.
• Try a few relaxing yoga poses such as corpse pose, relaxing hero pose or legs up the wall pose.
• Enlist a professional. Acupuncture is proven to provide relief to insomniacs. If you’re in NYC, check out my dear friend and DAOM, Dr. Sarah Emily Sajdak.
• Supplement! Melatonin, kava kava, Gabba and valerian root can also help to provide relief from sleepless nights. Don’t self-medicate though: Share your concerns with your doctor or healthcare professional for recommendations that are safest for you.
• Set healthy boundaries. My clients who usually have to pull the all-nighters are often the ones who raise their hands first to volunteer for extra work.  While we know we might have to occasionally accommodate work at off hours, always self-sacrificing to “prove” yourself will only make you ill.  Set promises to yourself about what you’re willing to do and what you’re not.  If cutting into sleep consistently is on that list, make sure you have the necessary conversations to set you up for success in that way. 
• Meditate or do some breathing. Another biggie with my insomniac clients is unmanaged stress.  They come home late and their minds are racing going through the day and all that took place.  When you’re trying to fall asleep it’s important to try and get out of your head and into your body.  A short meditation or breathing exercise like the 4-7-8 breath is a great place to start.  

From coast to coast, red-eye flights to long haul international jaunts, airline travel can be exhausting and a drag.  And for more and more Americans, it’s all in a day’s work. After all, the United States is the largest business travel market in the world and it’s only growing.  But what does all this time in the air do to our bodies and how can we mitigate it?

Many of my clients take planes as often as they do trains or taxis.  And as soon as the wheels touch down they’re expected to be on and ready to deliver groundbreaking insights, presentations and performances. But that is a major challenge for a few reasons. When you’re flying at altitudes of 30,000+, the cabin pressure is low and that pressure does a few things to your body.  First, your blood receives less oxygen, which can cause fatigue, foggy brain and more. Additionally, cabins are kept at around 10-15% humidity which is why many of us leave flights feeling severely dehydrated.  So what’s a road warrior to do?  Well, a few things. 

Get Some O2: Oxygen makes up 65% of the human body - and oxygen is responsible for 90% of the body's energy!

• I recommend bringing chlorophyll drops in-flight to support oxygenation of the blood while flying. Chlorophyll is extremely detoxifying and also fights oxidative stress, which we get a lot of on commercial flights.
• Drink a green juice before flying and after you land. The chlorophyll in a fresh green juice is a great way to get oxygen into your blood stream fast.  Make sure your juice contains parsley and cilantro as they’re both uber-alkalizing.
• Try some liquid oxygen drops: Stabilized liquid oxygen can be a great additional to your inflight beverage as it’s quickly absorbed via the digestive process and delivered to the blood stream.  Many international flights sell the drops right on the plane.

Hydrate Right: When flying, it’s important to add an addition 6-8 ounces of water for every hour flown to compensate for the dehydrating effects of flying

• Bring a refillable water bottle: On a recent flight from London to NYC, I found that my airplane was equipped with filtered water stations. Since I’m always concerned I’ll never get enough water via the inflight service, I usually bring a few bottles of my own—which can get heavy.  Traveling with these camping inspired bottles that are lightweight, foldable and BPA-free is a great way to ensure you stay hydrated without having to carry it all with you.
• Avoid alcohol and other dehydrating beverages: One vodka soda at 35,000 feet might seem completely harmless, but that’s not exactly true. When alcohol is present in the blood, it interferes with the bloods absorption of oxygen. Now, couple that with the fact that higher altitudes have less oxygen, the effect now becomes magnified, so you’ll get even less oxygen to your brain. Additionally, you want to steer clear of other caffeinated beverages such as coffee or colas, as caffeine is also a natural diuretic.

Eat the Right Foods: At high altitudes, our palettes change and it’s much harder to taste subtleties.  As a result, airline food is often heavily salted and sweetened for your taste buds to perceive it as edible. 

• Stay away from sugar: Airport lounges are filled with candy of all varieties. But I urge you to steer clear of it if you’re looking to stay sharp.  Yes, they taste great as we’re cruising across the Atlantic, but they will wreak havoc on our blood sugar, which is a recipe for extreme foggy brain, moodiness and lethargy.
• Opt for protein-rich foods: Pack your carry-on full of clean protein bars, unsalted nuts and seeds and roasted chickpeas. They’ll ensure your blood sugar stays balanced and you stay satiated.

We’d love to hear your ideas!  How do you beat the post-flight fog?

How does compensation relate to workplace wellness? Well, studies like this one show that feeling valued at work is linked with higher rates of wellbeing. And while the notion of "value" isn't simply monetary, it's hard to ignore the glaring fact that money matters. Indeed, given that women still make about 20% less than their male counterparts here in the United States, it’s never been more important to know how to ask for a raise. Here’s how.

Do your research.

Before you decide to ask for a raise, do some reconnaissance around your competitive set. That’s to say, are you currently being paid market value? If you’re not, that’s a strong talking point to begin negotiations, granted you are working to your full potential. If you are being paid competitively, but still think you deserve a raise, don’t worry about it – our next recommendation will help you out.

Take account of what you’re doing.

Have your responsibilities increased since you were hired and/or received your last pay bump? What have you accomplished recently? These are all critical points to consider and make note of as you prepare to make your case for a raise. Be as thorough and specific as possible about the role you play in your company and how that correlates to your overall value.

Understand your motivations.

If you’re asking for more money because you feel like you deserve it, or you’re tired and work so hard, or your bank account is low, then unfortunately you’re asking for the wrong reasons. Step outside of personal motivations and step into the place of your employer: Why should they compensate you more for the work you’re doing? Sell yourself in an active way, focusing on the value you actually bring versus the compensation you feel you need.

Select a good time.

Conversations like this are best had at the appropriate moments, such as yearly or quarterly reviews or work anniversaries. Translation: You shouldn’t be broaching this subject while at your company holiday party or over email when your boss is on vacation. Furthermore, ensure that the timing is realistic: If you’ve only been working with your company for three months, it’s probably not the right time to ask for a raise.

Be prepared to negotiate.

Conversations around compensation can often be a fluid, so it’s important to put on your negotiating pants. In fact, a wise former boss told us in confidence that asking for a number higher than you think you’ll be able to procure is a good strategy (within reason), as it places you in a better negotiating position from the onset. Chances are, this number will be countered with something lower, but you’ll still be happy with what you’re walking away with. At least, we hope so! 

Spring has sprung. Need proof? Just take a walk through the greenmarket. Indeed, nature’s springtime bounty is abundant right now, which is great news for hungry health nuts like us, since there are so many gorgeous vegetables to chow down on this time of year. Ahead, we’re sharing five of our favorites, including our preferred ways to eat them. Read on!

Morels

What they are: Mushrooms! But these special mushrooms have a distinctive look – they kind of resemble little sponges. They have a lovely earthy, meat flavor that packs a serious punch. (Which is a good thing, as they tend to be pricier ‘shrooms.)

Why they’re great: Morels are high in both iron and phosphorus. In fact, one cup of morels will provide you with your daily-recommended iron intake – a boon if you’re a vegetarian and/or if you’re not into chowing on red meat.

How to eat them: Morels should always be cooked, as they contain trace amounts of toxins that are removed easily through heat. With that said, we recommend eating them sautéed, or in pastas and risottos. We personally think this pasta recipe looks delicious.

Leeks

What they are: A sprawling, stalk-like vegetable with a mild, onion-y taste. They look a bit like scallions, with a white base and green tips.

Why they’re great: They’re an excellent source of Vitamin K, which helps to build strong bones, prevent blood clots and protect your heart. Also, leeks are rich in the B vitamin folate, which is a critical nutrient for mamas-to-be.

How to eat them: Braised or in soups, thanks to their onion-like qualities. We’re salivating over this vegan potato leek soup.

Asparagus

What they are: The slender, green stalks your mom always used to make you eat growing up. They have a slightly bitter flavor and, texture-wise, are somewhere in between a broccoli stalk and a celery stick.

Why they’re great: Asparagus is packed with a ton of essential nutrients, including Vitamins A, C, E and K. They’re also rich in folate and possess anti-inflammatory properties to protect against disease. 

How to eat them: We love pairing them with eggs – this combination is an easy classic.

Green Peas

What they are: The stuff of baby food dreams. Just kidding – they’re sweet and tender bites of green goodness.

Why they’re great: These little powerhouses are packed with fiber, copper, Vitamins C, K, and B1, as well as manganese.

How to eat them: Our new obsession is adding in some green peas to our guacamole to intensify the color, add a touch of sweetness and enhance the texture. Here’s a recipe from ABC Cocina.

Rhubarb

What it is: It’s a vegetable, but it’s often mistaken for a fruit because of the sweet, vibrant taste of its signature stalk.

Why it’s great: It’s rich in antioxidants, calcium and Vitamin K. It’s also a source of lutein, “the eye vitamin,” which is critical for promoting ocular health.

How to eat it: Only eat the stalks, as the leaves are high in oxalic acid, which can be toxic. With that said, rhubarb is a hit baked goods – hello, rhubarb pie! – so we’re all about recipes like these chia rhubarb muffins.

 Growing up, Sunday brunch was a big to-do in our house.  Both of my parents worked long hours during the week and we didn’t see them very much. Sunday brunch was our time to sit together and catch up on the week usually over stacks of pancakes, eggs and scones.  My mom would pull out all the stops—trying new recipes and delighting us all with her kitchen magic.  A lover of all things salty, my favorite was always the potato pancakes.  She’d somehow manage to make them perfectly crispy in a way that I’ve never been able to achieve. 

I was reminiscing over said pancakes recently with my husband, lamenting that because I have a white potato allergy, I’d never be able to indulge again.  However, I’d recently seen a post by one of my friends and fellow health coaches, Samantha Elkreif, about zucchini pancakes and a light went off.  Since I’m grain-free these days, I came up with my own version and I hate to say it, they were pretty spectacular. 

All you need is:

1 medium zucchini, shredded

2 eggs, beaten

1/3 of a cup of chickpea flour

salt and pepper

A few dashes of hot sauce

1 chopped shallot

1 clove of garlic, crushed

2 tbs of coconut oil

Beat the eggs and leave on the side.  Season the shredded zucchini with salt and pepper and hot sauce.  Then mix in the garlic and shallots.  Sprinkle the chickpea flour in, bit by bit, allowing all the zucchini to become coated.  Then mix in the eggs and stir until it's the consistency of pancake batter.  

Heat the coconut oil in a large skillet and place a heaping tablespoon of batter into the pan for each pancake.  Cook until golden brown and then pop in the oven and broil for five minutes on 400 to crisp them up even further.  

Makes 12 pancakes