Can’t seem to get your zzzzz’s? 7 Lifestyle Tips for Insomnia Troubles

Everyone has a night here and there when it’s hard to get to sleep. When this becomes a chronic problem, there are a couple of tricks and habits that can help you out!

1. Wake up at the same time every single day. Yes, it sucks to not be able to sleep in on weekends. But it just might be worth it to start sleeping better and more regularly.
2. Avoid all caffeine. Caffeine has a very long half-life, which means that it stays in your body for much longer than you might think.
3. Exercise regularly. Studies suggest that regular aerobic exercise is most beneficial.
4. Take time out of each day to relax. Whether you enjoy yoga, meditation, taking a seista, calling a friend, or walking your dog, be sure to take time out of everyday for a relaxing activity. If you can unwind a little during the day, you’ll be able to fall asleep more easily at night.
5. Eat mainly carbohydrates in the evening. Carbohydrates will make your energy level lower and you’ll feel more relaxed when you’re ready to go to sleep.
6. Make sure you’re getting adequate amounts of calcium and magnesium. Both minerals are linked with sleep.
7. Avoid your computer and other bright lights for at least 1 hour before bedtime. These lights will stimulate your circadian rhythm and prompt your body to be alert.

Are you getting enough Iron?

Many women have suffered at one time or another from inadequate iron intake. Anemia can result, causing tiredness, a pale yellowish complexion, and easy bruising. The problem is that, once deficient in iron, it can be hard to build it back up in the body! Many iron supplements cause constipation as a side effect, and hence are very unappealing! For this reason, I though I’d mention, Floradix, and plant-based iron supplemental formula that also contains vitamin C and vitamin B-complex– both of which are helpful for your body’s absorption of iron. In addition to Floradix, here is a list of iron-rich foods to pepper your diet.

Non-vegetarian:

• shellfish (clams, mussels, oysters)
• beef
• pork
• liver
• shrimp
• scallops

Vegetarian

• beans (Kidney, black, pinto, chickpea/garbanzo)
• lentils (all varieties)
• pumpkin seeds
• sesame seeds
• broccoli
• asparagus
• molasses
• whole-grain bread
• spinach, kale, swiss chard
• beets and beet greens
• artichokes
• tofu, soybeans/edamame
• raisins
• dried figs
• seaweed
• oatmeal

Some maintain that the non-vegetarian sources of iron are more readibly absorbed by the body; however, adding citrus or another source of vitamin C makes the vegetarian sources easily absorbed as well.

Beauty Food

Did you know that some of the truly healthy foods you eat (i.e. the seasonings, fruits, veggies, whole grains, and extra-virgin oils) are just as good for your skin and hair as they are for your body?

I mean, who hasn’t heard of putting an oatmeal mask on your face to make skin softer, smoother, and more radiant; or using avocado, mayonaisse, olive oil, beer, or egg on your hair? And have you ever tried any of these recipes? Well…they work! Sure, they’re a little messy, not to mention a little odd, sometimes a little too oily. But on the plus side, at least you know what your putting on your skin, which means no harsh or carcinogenic chemicals are getting into your body.

Wanna know what the other plus is? All of these ingredients are sitting right in your kitchen, right now! Here are a few of my favorite recipes for at-home hair and skin treatments.

For Face:

Oily skin:

• Cooked oatmeal works great. Cook a small amount of oatmeal (about 1/4 of a cup should suffice), stirring frequently to create stickier texture. Wash your face and apply warm oatmeal. Let sit for 10-20 minutes. Rinse. Skin is gently exfoliated, less oily.
• Variation: add any of the following, either alone or together: honey, yogurt, fresh fruit, cucumber, just-used green or white tea leaves

• Yogurt and lemon. Mix two tablespoons of plain greek yogurt with the juice of one slice of lemon. Apply to cleanly washed face, let sit for 10-20 minutes. Risne off. Skin is toned, less oily, more even in color.
• Variation: add honey, cucumber juice, just-used green or white tea leaves

Dry, dehydrated skin:

• Avocado and honey. Mash 1/2 of an avocado in a bowl. Add one tablespoon of honey. Apply to clean face and let sit for 10-12 minutes. Rinse gently. Softens and hydrates.
• Olive oil and brown sugar. Combine one tablespoon of olive oil with one tablespoon of brown sugar. Apply to clean face, exfoliating gently for three minutes, then rinse gently. Hydrates and exfoliates.

Uneven skin tone:

• Lemon, turmeric, and green or white tea leaves. Mix one teaspoon of moistened green tea leaves, 1/2 teaspoon of turmeric, and 2 teaspoons of lemon juice. Apply to clean face and let sit for 4-6 minutes. Rinse. Skin is left brighter and with fewer blotches.

For Hair:

Oily/limp hair:

• Apple cider vinegar. Mix 1/2-1 cup of apple cider vinegar (depending on hair length and thickness) with equal parts warm water. Rinse hair in this concoction after shampooing and conditioning. Follow with cool water. Hair is squeaky clean, soft, glistening.

Dry, brittle hair:

• Olive oil and avocado. Mix one avocado with 1/3 cup of extra-virgin olive oil. Apply to cleanly washed hair, top with a shower cap and let sit for ten minutes, preferably under heat. Rinse and shampoo carefully. Hair is soft and hydrated.

Important Facts about the Stability (and Effectiveness) of Vitamin C

Vitamin C is one of the most praised vitamins around, touted for a long list of health benefits that range from antioxidant protection to age prevention, good gum health, and proper immune system functioning.

What most people don’t know, however, is that vitamin C is not a stable compound. In fact, vitamin C is the most unstable of all of the vitamins! This means that the potency of vitamin C is lost if adequate preventative measures are not taken. Specifically, exposure to heat, light, or air causes vitamin C to become neutralized or ineffective. For example, a peeled orange loses about half of its vitamin C content after being out for just 30 minutes!

So, if you’re trying to up your intake of vitamin C from natural food sources, skip the pre-squeezed orange juice unless it is in an airtight, opaque container. And don’t heat up any foods that your hoping to enjoy for the high vitamin C content. Also, keep in mind that most processed foods have been heated, and exposed to light and air, so even if the nutrition information lists them as being high in vitamin c, they may not be. Your best bet is to stick with absolutely fresh fruits and vegetables, and, when unavailable, with high-quality and high-purity supplements.

Quick, Easy Tips for Beating Everyday Stress

Screaming kids? Hectic workday? Airplane travel? Tumultuous personal life?

Whatever the cause, most of us know what it’s like to feel stressed, but unfortunately we don’t always take time to decompress, relax, and come down from a stressful event. As stress contributes to poorer health, impaired performance, sub-par mood maintenance, and premature aging, it’s actually a really good idea to help yourself unwind, even if it’s only for a few minutes! Here a few quick de-stressing techniques.

1. Practice deep breathing. Wherever you are, take a few minutes to sit or lie down, place your hands on your belly or at your sides, and focus in on your breath. If your mind wanders, just bring it back to your  breath. Try to make that the only thing that is occupying your thoughts. Within about one minute, you will start to feel calmer, happier, and more relaxed, and your body’s stress response will be significantly relieved.
2. Get up and do a few yoga stretches. There are many relaxing yoga poses that will help your body relax, allowing your central nervous system to send relaxation signals to your brain, which in turn helps calm the mind as well. A good calming position is the child’s pose. Lying on a mat with your legs up a wall can be very relaxing as well.
3. Go outside for a quick walk. This works for two reasons: first off, exercise helps alleviate stress as well as reinvigorate your body; and second, going outside gives you a change of scene and allows your mind to open up and keep things in perspective.
4. Put on some dance music and dance for five minutes. Sure, it’s only five minutes, but the music will positively affect your mood and emotions, and the dancing will improve your energy level and outlook.
5. Drink something calming. If you’re all done with a long workday, have a beer. Studies show that having one alcoholic drink a day can help combat hypertension. If you’re still at work, you might try kombucha, a tea which is both slightly energizing and slightly relaxing. Or if you’re all done and trying to get ready for bed, have some chamomile tea or milk, both of which are shown to have calming effects.
6. Don’t reach for that junk food! Surprisingly, studies show that this actually increases stress levels in the body! Though we are practically hard-wired to go for sweet, high-fat foods when we’re feeling stressed (even lab rats do this if they’re stressed!), it’s actually maladaptive, as  it leads to increased levels of cortisol. So fight that craving! Try one of the above tactics instead.

5 Easy Ways to Beat Stress at the Office

Feeling stressed? Don’t just ignore stress if it’s making you feel tense, anxious, ill-at-ease, or moody. Fight it! If you don’t tackle stress head on, you’re much more likely to make unhealthy food choices, to develop tight muscles,and to lose your temper. Here are 5 easy ways to alleviate and abolish stress.

1. Make a to-do list. It sounds too easy, but making a short list of things you want to accomplish, either for the day, week, month, or long-term, can be extremely helpful. It helps keep your mind from turning all those little things you have to get done into a nightmare, and it makes it easier for us to imagine actually reaching all of our goals. Once we make a to-do list, we realize that we don’t have as much to do as we thought!
2. Take a stretch break. Get up, leave your desk, and go somewhere off the beaten path (a hallway, stairwell, lounge, or even bathroom) to do a few stretches. Start by raising your hands above your head and imagining stretching your spine up towards the ceiling. Then stand with feet hip-width apart and touch your toes. You can also try placing legs a few feet apart, bending down, and then bending and leaning to the left, holding for 30 seconds, and to the right, holding again for 30 seconds.
3. Slip on your headphones and listen to your favorite song. Listening to music is relaxing, energizing, and stress-relieving. What better way is there to take a short break and beat some stress?
4. Email a friend. Take a few minutes to reconnect with someone. After you do, you’ll feel more motivated and more focused on your work.
5. Eat healthfully before, during, and after work. Skip the junk-food and opt instead for whole grains, fresh fruit and veggies, nuts, healthy dairy, and lean meats.These foods will help to energize you, and unlike junk foods, they won’t encourage your body to keep producing extra cortisol.

Powerful Antioxidant At-Home Facial Mask

The health benefits of green and white teas are numerous, and range from possibly preventing high cholesterol to protecting against cancer and aging. Not surprisingly, green and white teas are powerful topical agents as well, and have been shown to bestow numerous benefits when applied to the skin. These include reduced sun damage (wrinkles, sun spots), reduced inflammation (acne), and reduced rosacea.

Our facial mask recipe has only two ingredients, tea  leaves (green or white) and honey, both of which have been shown to have powerful skin rejuvenation power. Honey is known to be a natural antibacterial, and it is also an excellent skin softener. And green and white teas, as mentioned above, are powerful antioxidants with reputed anti-inflammatory, anti-aging, and skin calming capacities.

Here is our easy at-home recipe:

1. Boil a small amount of filtered water
2. Pour water over 1 tea bag (or about 1 teaspoon of loose-leaf green or white tea leaves in a tea ball)*
3. Let sit briefly to allow the tea leaves to moisten
4. Remove tea leaves from water, place in small bowl
5. Add 1 teaspoon of honey (preferably unstrained and unheated)*
6. Mix leaves and honey gently
7. Apply mixture to evenly to face, concentrating on wrinkles, sunspots, or acne as desired
8. Leave on for 10-15 minutes†
9. (optional) Scrub tea leaves gently against the skin for light exfoliation
10. Rinse with warm water and follow with usual skin-care routine

* We recommend using organic ingredients whenever possible to increase antioxidant benefits.

† As the mixture is wet, it is recommended that you lie down with a pillow under your head. If you practice deep breathing or meditation, this can be a good time to engage in your practice.

The Hidden Dangers of Sugars & Sweeteners

Did you know that the average American consumed 152 POUNDS of caloric sweetener (table sugar, high fructose corn syrup, etc.) in 2001? Did you know that, per day, that averages about 52 teaspoons of added sugars ingested per person? This is almost a 40% increase from the consumption of added sugars in the 1950s. And no, these figures do not include the consumption of fruit (which, of course, also contains sugar). And no, these figures are not bogus…in fact, they’re taken from chapter 2 of the 2001 USDA Factbook! If you’re interested in reading it online, the link to this particular chapter is here: http://64.233.169.104/search?q=cache:CgabIdDcsSMJ:www.usda.gov/factbook

/chapter2.pdf+sugar+consumption+america&hl=en&ct=clnk&cd=6&gl=

us&client=firefox-a

So by now, you’re probably asking yourself how much this matters… and you probably already came up with a few answers. For instance, you probably realize that the increasing prevalence of added sugars in our diets is most certainly contributing to the American obesity epidemic. And you probably also realize that sugar isn’t making our teeth any healthier. But did you know that our most prevalent added sweetener, high-fructose corn syrup, has also been linked to diabetes and high cholesterol? And did you know that excessive consumption of sweeteners and sugars is also linked to premature aging of the skin?!

When you think about it, it’s almost a wonder that we still eat sugars, let alone in such huge amounts. But once you start looking at labels, you realize that it’s almost difficult to avoid sweeteners. High-fructose corn syrup, for example, is in just about every processed food you can imagine. Sure, it’s in many ice creams, some jams, many candies…but did you know it’s also in many breads, sauces, and savory processed foods?

The fact is, high-fructose corn syrup is very cheap, and it even helps to preserve processed food. So it’s convenient for companies to add it to their processed concoctions. But do we really want to be eating it?

How to Avoid Morning Lethargy

Do you feel tired and foggy in the morning, even when you’ve had adequate sleep?

I’ve found that the food I eat for breakfast has a huge impact on my how energetic and alert I feel. Specifically, simple carbohydrates such as white bread, flour, sugar, and processed cereal make me unbelievably groggy and tired! What makes me feel good? High protein breakfasts with only minimal whole grain (or fruit) carbohydrates and moderate amounts of fat.

Here are a few examples of energy draining breakfasts:

• sugary, processed cereal with milk, soymilk, etc.
• pancakes or waffles with syrup
• doughnuts, muffins, scones, or other pastries
• bagels, white bread of any kind

And here a few examples of energy boosting breakfasts:

• hard-boiled eggs, omelletes, or fried egg
• greek yogurt with fruit and raw, unsalted nuts
• peanut butter and banana
• low-sugar home-made protein shake

10 Easy Ways to Increase Positive Emotions

As we’ve discussed in some of our other postings, there is a strong link between positive affect and health and longevity.

Here are 10 easy ways to increase your positive affect:

1. Exercise regularly. It’s important to get cardiovascular exercise at least three times a week, if not every single day, even if it’s only for 20 minutes. Research shows that regular exercise helps us enjoy better moods and improved energy levels. All of this helps us to increase our ratio of positive to negative emotions.

2. Practice deep breathing, mindfulness, or meditation. Many of us are quite tense and stressed for most of the workday. This is bad for our health, as stress makes the metabolism function less effectively, creates a strain on our immune systems, and causes cortisol to builds up in our bodies. In order for our health to flourish, it is very important to unwind for at least a few minutes every single day. See our post on Easy Mindfulness Meditation for more ideas on how to get started.

3. Practice yoga. Depending on the type of yoga you enjoy most, it might fall under the category of “aerobic exercise” or under the category of “mindfulness,” so you can substitute yoga for either of these as appropriate. In addition to relieving stress and tension, yoga also helps us to get more in touch with our bodies, thereby allowing us to eat more mindfully and healthfully, to sleep better, and to feel better overall.

4. Spend time with friends. Spending time with the people we enjoy helps us to forge important social and emotional bonds. It also increases our creativity and lightheartedness.

5. Laugh! Laughter is great for the immune system, and it also increases positive affect overall.

6. Eat healthy, whole, nutritious foods. A good diet is essential for positive emotions, especially as we grow older and begin to face numerous health and disease challenges. If we eat healthfully, we feel good, and our energy level remains high, which means we’re happier too. Go for lots of fruits and vegetables, nuts, legumes, whole grains, lean meats and fish, tofu, and eggs. If it’s affordable for you, it’s also a good idea to go organic! Especially for meats and meat/dairy products, as conventionally-raised animals are given large amounts of antibiotics and hormones which are passed on to innocent eaters.

7. Get adequate sleep. This means 7-8 hours for most people. Studies have shown that both sleeping too much and too little can increase stress levels and even cause overeating. Inadequate sleep also slows down our reactions and hampers our short-term memory capacity. So make sure to get regular rest in order to keep your brain and your body in top shape!

8. Listen to your favorite upbeat music. People, especially women, respond very strongly to music. If we listen to uplifting and beautiful music, our mood is instantly more joyful as well.

9. Feel and express gratitude. Psychologists have done numerous studies showing that gratefulness enhances well-being and overall health. It also has a positive effect on others, especially those toward whom we feel grateful.

10. Be generous. Guess what? When we buy something for ourselves, it doesn’t make us any happier than before. But when we give something to someone else, whether we buy it or create it, it gives us a little mood lift, too! Making someone else happy makes you happier as well.