Insomnia?

Sleep hygiene refers to a list of recommended behaviors and environmental conditions that can improve the quality of your sleep. Research indicates that 70% to 80% of people with sleep disorders achieve some benefits when practicing good sleep hygiene.

Behaviors to avoid:

• Having caffeine after lunch
• Having alcohol within 6 hours of bedtime
• Watching television right before going to bed
• Having a cigarette before bedtime
• Going to bed hungry or when you've had a big meal
• Going to bed before you are sleepy
• Exercising too close to bedtime

Behaviors to adopt:

• Using your bedroom only for sleep and sex
• Exercising regularly, preferably in the morning or early afternoon
• Keeping a regular bedtime and waking time, even on the weekends
• Creating a relaxing bedtime routine, such as taking a leisurely stroll, soaking in a tub, listening to soothing music, or massaging your legs or feet before bed
• Practicing relaxation techniques, such as progressive muscle relaxation, guided imagery, and deep-breathing exercises
• Creating a comfortable environment that is conducive to sleep by eliminating uncomfortable bedding, wearing loose clothing, keeping the bedroom temperature slightly cool, and eliminating any bothersome noise or light

Why Women Live Longer

Throughout history, women have outlived men, and that remains true today, although men have caught up in recent years. According to the CDC, a 65-year-old man has 17.6 years left to live, whereas his female counterpart has 20.3 years of life to live.
Theories abound for the disparity in life expectancy, ranging from esoteric explanations involving the influence of the Y chromosome and Darwinian principles to the more straightforward precept that men take more chances, engage in more risky behaviors, and, as a consequence, die more often of accidents and/or trauma. 
Have you ever stopped at a convenience store and watched what people buy? Women tend to buy more healthy foods like, water, fruit, protein bars...men? well try a bean burrito, pork fried skins, chil-cheese, and a soda. 
Need I say more....??? 



Unless you are Richard Simmons of course!

Advice to Help You Get More Fiber in Your Diet

The evidence is overwhelming: A diet abundant in nutrient-rich foods can be a powerful tool in preventing disease. Maintaining a healthy weight through a combination of diet and exercise is known to lower the risk of high cholesterol, high blood pressure, diabetes, osteoporosis, arthritis and many kinds of cancer. 

Does fiber have a protective effect, or is it simply a hallmark of a healthy diet? Recent studies are finding that fiber is an independent factor in the development of some diseases. Here's some advice on getting enough fiber in your diet. 
The shift in Western societies from a diet based on whole grains, vegetables, fruits and legumes to a diet based on meats, refined grains and processed foods has been associated with an increase in the incidence of heart disease and type 2 diabetes -- and several studies have pointed to a lack of dietary fiber as a primary cause. 
There are two types of fiber: soluble fiber (which dissolves in water) and insoluble fiber (which absorbs large amounts of water). Both types of fiber are important for disease prevention. Most plant foods contain some of each type of fiber, but usually one type predominates. Soluble fiber is found in legumes, barley, oats and fruits. Wheat and other whole grains and some vegetables contain mostly insoluble fiber.
Fiber tip 1. Consume the recommended intake of fiber: 28 g a day for men over age 50 and 22 g a day for women over age 50. Younger men and women should aim for 31 g and 25 g of fiber daily, respectively. If you have type 2 diabetes, ask your doctor, diabetes educator or dietitian if you should eat even more fiber (particularly soluble fiber). 
Fiber tip 2.  Eat whole grains and vegetables for insoluble fiber. Refined grain products -- white bread, white flour, white rice and white pasta -- are notgood sources of fiber.
To get insoluble fiber, you must consume the bran (the outer coating of the grain) that is removed in the processing of many grains -- in particular, wheat milled for flour. Good sources of insoluble fiber include whole-grain cereals; whole-wheat bread, crackers and pasta; brown rice; and foods made with rye, bulgur or wheat berries. When selecting breads and cereals, look for the words "whole" or "whole grain" as the first ingredient. Vegetables such as broccoli, carrots and potatoes with their skins are also good sources of insoluble fiber.
Fiber tip 3.  Eat oats, oatmeal, barley, dry beans and peas, citrus fruits, and apples and pears with their skins for soluble fiber.
Fiber tip 4.  Increase fiber intake gradually over several weeks. A sudden increase of dietary fiber may cause bloating or gas pains.
Fiber tip 5.  Drink enough fluids. Insoluble fiber needs fluid to be effective.
Fiber tip 6.  Do not go overboard on fiber. A very high intake can interfere with the absorption of some vitamins and minerals.
Want a delicious easy way to get the fiber you need? Check out these:
http://www.isagenix.com/us/en/fibersnacks.dhtml
http://www.isagenix.com/us/en/fiberpro.html

Do you know your food?

What does organic mean? What are the benefits of eating organic? When you know your food, you can make proper food choices that are healthy for you and your body as well as your environment, farmers and animals.
Chose food that states "USDA organic" to meet consistent uniform standards defined by federal law. Did you know that "Natural" is not regulated by law except on meat labels? Organic means food produced without synthetic growth hormones, antibiotics, chemical fertilizers or genetically modified organisms (GMO). Did you know that cows on organic farms spend at least 120 days per yr outside of graxing on fresh pasture? Studies have show organic food to be more nutritious. And most importantly, by not supporting our organic farmers, the economic stability of the organic market would disappear and farmers would go out of business. So support your local farmers and buy organic. To know more about this go to www.eatingwell.com/go/knowyourfood.
See why Isagenix chooses organic farmers from New Zealand on my previous blog Feb 22, 2012.

Another reason for your daily whey protein shake...

A glass of milk a day could benefit your brain

New research finds milk drinkers scored better on memory and brain function tests

Pouring at least one glass of milk each day could not only boost your intake of much-needed key nutrients, but it could also positively impact your brain and mental performance, according to a recent study in the International Dairy Journal.1 Researchers found that adults with higher intakes of milk and milk products scored significantly higher on memory and other brain function tests than those who drank little to no milk. Milk drinkers were five times less likely to "fail" the test, compared to non milk drinkers.

Researchers at the University of Maine put more than 900 men and women ages 23 to 98 through a series of brain tests – including visual-spatial, verbal and working memory tests – and tracked the milk consumption habits of the participants. In the series of eight different measures of mental performance, regardless of age and through all tests, those who drank at least one glass of milk each day had an advantage. The highest scores for all eight outcomes were observed for those with the highest intakes of milk and milk products compared to those with low and infrequent milk intakes. The benefits persisted even after controlling for other factors that can affect brain health, including cardiovascular health and other lifestyle and diet factors. In fact, milk drinkers tended to have healthier diets overall, but there was something about milk intake specifically that offered the brain health advantage, according to the researchers.

In addition to the many established health benefits of milk from bone health to cardiovascular health, the potential to stave off mental decline may represent a novel benefit with great potential to impact the aging population. While more research is needed, the scientists suggest some of milk's nutrients may have a direct effect on brain function and that "easily implemented lifestyle changes that individuals can make present an opportunity to slow or prevent neuropsychological dysfunction."

New and emerging brain health benefits are just one more reason to start each day with lowfat or fat free milk. Whether in a latte, in a smoothie, on your favorite cereal, or straight from the glass, milk at breakfast can be a key part of a healthy breakfast that help sets you up for a successful day. The 2010 Dietary Guidelines for Americans recommend three glasses of lowfat or fat free milk daily for adults and each 8-ounce glass contains nine essential nutrients Americans need, including calcium and vitamin D.

Rain and cold are starting the cold and flu season. Did you know that Garlic Reduces Severity of Colds & Flu?

 

Among the most widespread illnesses in the world, the common cold is estimated to be responsible for $20 billion per year in lost worker productivity.   As well, the numbers symptoms of cold and influenza were reduced by 21%, and the number of workdays missed due to illness was cut by 58%, among those who consumed the garlic extract. The study authors conclude that: "These results suggest that supplementation of the diet with aged garlic extract may enhance immune cell function and that this may be responsible, in part, for reduced severity of colds and flu.”

CONTINUE READING…

Swimming Lowers Blood Pressure

Now I love swimming, having a pool heated to 98 degrees in my back yard helps. It is my favorite part of the day; my meditation; sitting in the pool surrounded by the trees contemplating my day..of course the actual movement and swimming is healthy for blood pressure and overall health. I do that too. Water resistance is 20x more than air, so for all you that exercise outside the pool you need more repetitions and ya sweat more too!
A low-impact form of physical activity, swimming is often suggested as a good way for older men and women to exercise.  Hirofumi Tanaka, from the University of Texas (Texas, USA), and colleagues studied 43 men and women, average age of 60 years, with high blood pressure or pre-hypertension but were otherwise healthy at the study’s start, with an average systolic blood pressure of 131 mm Hg.   For twelve weeks, each subject engaged in either supervised swimming sessions - three or four times a week, gradually working their way up to 45 minutes of swimming at a time, or learned relaxation exercises.  At the end of the study period, the swimmers lowered their systolic blood pressure by an average of 9 points.  No change was observed in the relaxation group. The researchers also tracked blood pressure change over a 24-hour period:  on average, the swimming group had a 24-hour systolic blood pressure of 119 mm Hg -- down from 128 mm Hg at the study's start.  The study authors conclude that:  “swimming exercise elicits hypotensive effects and improvements in vascular function in previously sedentary older adults.” To read more:
http://www.reuters.com/article/2012/01/24/us-swimming-bloodpressure-idUSTRE80N1TD20120124

Why whey protein from New Zealand?

Why Isagenix Chooses New Zealand Dairy

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Because of its sparse population, New Zealand is one of the few places in the world to maintain a rich natural beauty in a temperate climate with abundant rainfall. Its pristine environment and warmth is a seeming paradise with richly diverse fauna, clean lakes and rivers, and beautiful beaches.

The country is home to more than four million dairy cows. This is about the same amount as there are people on the island, many of whom depend on the dairy industry for their livelihoods.

Two curious, free-grazing heifers on a dairy farm in New Zealand.

One plant is a relatively small operation with a focus on sustainability by sourcing only from small family farms with free-grazing cows that are never given artificial hormones (rBST free). The cows themselves enjoy a quality life on the pasture, are well rested after each milking, and are milked according to season as nature intended for them.

It is this plant that provides Isagenix with dairy protein produced exclusively for IsaLean products (shake, soups and bars) and IsaPro whey protein.

Dairy farming in this way ensures consistency of high quality and purity—that cannot be guaranteed from sourcing in the United States or elsewhere. The fresh milk is guided through a series of fine filters under low heat to separate whey from other dairy components such as fats and lactose. 

The gentle system uses no acids and the protein remains in its natural state, undenatured, with protein folds left as they should be. The proof is found in the superior nutritional benefits and flavor.

What I usually have for breakfast

IsaLean Shake: The Power of Protein for Staying Lean, Battling Aging

March 10, 2011

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Most people will experience a nearly 40 percent decrease in lean body mass and more than 100 percent increase in fat mass from age 25 to 70. However, did you know that you can reverse this trend with how much high-quality protein you consume and when you consume it daily to keep and build lean body mass with age?

The effect of age on body composition. Source: Schock et al. 1984 (adapted).

New research shows that eating protein at the right times, particularly at breakfast, is primary for maintaining lean body mass with age. Combined with calorie control, it is also important for avoiding obesity. Plus, the effect of protein on muscle synthesis, satiety, and fat burning can also depend largely on the protein’s quality.

Isagenix, for one, has been advising its customers about the benefits of higher intake of quality protein for breakfast with an IsaLean® Shake and IsaPro® for more than eight years. It’s perhaps the single most important way to help people stay leaner and healthier.
Read more:

http://www.isagenixhealth.net/blog/2011/03/10/the-power-of-protein-for-staying-lean-battling-aging/

What does a cow eat for breakfast?

Just found this Cafe (Byways Cafe) in Portland  featured on the Food Network's "Diners, Drive-ins, and Dives".
Their pancakes are made from scratch and have honey pecan butter and organic maple syrup, their Amaretto French Toast is four slices of amaretto-infused brioche served lightly dusted with powdered sugar and honey pecan butter and maple syrup.They baste their corned beef in brown sugar and mustard the last ten minutes before serving....this place is serving my breakfast  this Saturday before I get my hair done...what is your favorite breakfast place?

Texting humor

Controlling the Chemistry of Emotional Eating

OM Times Magazine | February 16, 2012 | 0 Comments

by Maria Khalifé

There was a time in our civilization when eating was done only for survival. In our times, eating is so plentiful that it’s led to eating inappropriately, called emotional eating because we are angry, bored, stressed, frustrated, down in the dumps, watching TV, too busy, and not busy enough, getting together with friends. It’s no longer about survival; it’s about emotion these days which involves brain chemistry. Brain chemicals influence your emotions but your reason for eating as well, for example:

Norepinephrine: This is the fight-or-flight chemical.

Serotonin: This neurotransmitter makes you feel good and is targeted by antidepressants.

Dopamine: This is the built in pleasure and reward system. It’s keenly sensitive to addictions; because it helps you feel no pain.

 GABA (gamma-aminobutyric acid): This amino acid anesthetizes you so that excess weight can disappear responsibly.

 Nitric oxide: This neuropeptide helps calm you. It relaxes the blood vessels of the body.

Balancing these chemicals requires a balanced diet. But if you have a diet in which sugar predominates, for example, you’ve got a good chance for becoming addicted to serotonin.

If you become more aware of your emotions, and you work to eat a more-balanced choice from all of the food groups, your hormone level will stabilize and your desire to eat the wrong foods will automatically return to normal.

Here are some tips to help you achieve normalcy:

1. Use foods to your advantage. Foods have different effects on your mind and your digestive system. Try turkey to cut carb cravings. Turkey contains tryptophan, which increases serotonin to improve your mood and combat depression and helps you resist cravings for simple carbs. Try salmon for moods. Omega-3 fatty acids, which are found in certain fish (including salmon, canned tuna, halibut, and mahi-mahi), have long been known as brain boosters and cholesterol clearers, but they’ve also convincingly been shown to help with depression in pregnant women. Depression contributes to hedonistic and emotional eating.

2. Savor the flavor. If you’re going to eat something that’s bad for you, really get into enjoying it. Take a piece of dark (70% cocoa) chocolate, for example, to relieve stress and to reward yourself with something sweet. It’s OK to eat what you think of as “bad food” occasionally.

3. Get enough sleep. This can really help control appetite. If your body doesn’t get the seven to eight hours of sleep it requires each night, it has to find ways to compensate for neurons not secreting the normal amounts of serotonin or dopamine. And it does that by craving sugary foods that will give you an immediate release of serotonin and dopamine.

Use these tips to get your emotional eating under control and you’ll be on your way to a more balanced way of life.

Source: OM Times Magazine (http://s.tt/15J44)

What is Korea known for?

In honor of my daughter leaving for South Korea today:
One item South Korea is famous for is the Ginseng.

Studies have shown and proven that Korean Ginseng, grown between the 36th and 38th Parallel is the very finest one can purchase.

Also (earlier this year), South Korea is famous for having two of the top three brands of electronic goods, such as flat-screen televisions. Those brands are LG and Samsung.

I believe another answer stated Kimchi; this is true, but Kimchi is really not as offensive as some people believe. South Korea is now exporting large quantities of Kimchi to many countries of the world.

The person probably believes it's offensive because of the Garlic? But then, Garlic is used in every country of the world.

Mushrooms are also gaining popularity and being exported in large quantities.

South Korea is also gaining popularity with clothing and clothing designs.

One item Korea will be famous for when the history books catch up is the invention of the first iron-clad ship. This event, when acknowledged, will replace the Monitor and Merriac of U.S. Civil War fame. Korea had an armored ship about 350+ years before the Civil War.

Blue for high blood pressure

Ease blood vessel constriction and water retention! This secret weapon is proven 98% effective!

Scientists know the enzyme called Angiotensin II is notorious for constricting blood vessels. This can cause damage to the lining of your blood vessels as the blood tries to squeeze through. It can also make your arteries hard and stiff.

What's more, this nasty enzyme can elevate your sodium levels—causing you to retain water—and raise your blood pressure.

But you can help stop production of Angiotensin II with Angiotensin-Converting Enzyme (ACE) inhibitors!

And when you inhibit this enzyme—you can help prevent your arteries from stiffening, tightening and reducing blood flow.

The good news is: Research now shows an amazing superfruit contains natural ACE-inhibiting properties. And guess what? This nutritional powerhouse may already be in your refrigerator!

It's blueberries! Surprised?