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Sleep for Joy
Better sleep = better metabolism. I have been saying it for years - since my own experience of being stressed out, overworked and under-slept and not able to lose weight but just recently this fact is getting a good amount of press.
According to Michael Tri H. Do, a Howard Hughes Medical Institute predoctoral fellow from Harvard University, "In recent years, a lot of excitement has accompanied the forging of links between sleep and feeding. For instance, there are neurons that make a substance called orexin. These cells are located in a region of the brain that was long understood to be involved in feeding. Consistent with this, giving rats orexin causes them to eat more, while blocking it causes them to eat very little."
Yikes! This could be enough to put you to sleep right here! He IS right though so let's bring it down to what we can do about it because the basic gist is: if you sleep better, you breathe better, you move better, you look better, you feel better and isn't that what it is all about? YES!
Sleep for Joy - the Nutrition Side
Many of us who have trouble sleeping (whether it be falling asleep or staying asleep) turn to prescription drugs such as Ambien, Sonata, Valium, Xanax, and Restoril, or one of the many over-the-counter options such as Benadryl. Taking this route can be habit forming and this actually then inhibits the body from being able to establish its own sleep rhythm, according to Michael Sateia, M.D. and president of the American Academy of Sleep Medicine.
Unless you are suffering from a severe sleep disorder (anyone taking any form of major medication should be consulting with a medical physician) taking a more natural way can be a smarter and safer long-term option for your best health:
1) Tryptophan - a naturally occurring amino acid that makes you sleepy. A tryptophan rich snack an hour before bed can promote sleep.
? 2 slices of lean turkey
2) Magnesium - a natural sedative. This powerful mineral can be found in:
? wheat bran
3) Chamomile - best taken through sipping a nice cup of chamomile tea an hour before bed. This will calm your digestive track and reduce muscle tightness. For a real knocker-outer add a few drops of a lavender tincture and a 1/2 a teaspoon of honey.
Sleep for Joy - the Lifestyle Side
The way you use your bedroom can have a profound effect on your ability to get a good night's sleep.
1. Recover your bed - If you use your bed (or even your bedroom for some people) for anything other than sleep you may be setting up a psychological barrier to a good night's sleep. Get into bed only when you are really tired. Use another room or chair for reading and especially for watching television. If you live in a studio apartment or dorm room, try to separate your bed from other areas with a desk, curtain or screen.
2. Be dark - the brain associates daylight with being alert and active. Believe it or not, even the glow from a neon clock can translate into daylight for the mind (plus, is it really helpful to wake-up, see the time, calculate how much longer you have to sleep and then worry about it?). Cover your clock, close your curtains and wear a sleep mask if you need to.
3. Fresh air - no matter the season, fresh air is a necessity for a good nights sleep. A stuffy room can remind you of your day or keep your head from clearing. Open the window a crack for the night or wide for a minute before you go to sleep to clear the air.
To your health and success,
Heather Dominick is a Holistic Nutrition Counselor accredited by theAmerican Association of Drugless Practitioners and creator of The Energy Rich Lifestyle Program?. In addition to her nutrition services, she is a motivating and dynamic speaker.
To receive bi-monthly Nutrition and Lifestyle Tips you can: subscribe to her free e-Newsletter at http://www.individual-health.net or register for a free teleclass at firstname.lastname@example.org
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Try a Slow-Carb Habit
Carbohydrates - found in grains, breads, pasta, and sugar, as well as vegetables, fruit, tofu, beans, and dairy - provide the body with the most efficient fuel for energy production and brain activity. They're nutritionally essential, a principle currently downplayed by the "low-carb craze".
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How many times have you tried to diet/lose weight in the past?How many times have you had some initial success only to fallshort of your goals?How many times have you achieved your initial goals, only to seethem fly away faster than you were able to enjoy the fruits ofyour labour?Why does this happen?In most cases, the answer is simple. You've failed one test.
Simple Food and Diet Nutrition Remedies for Your Common Health Ailments
You are what you eat is a simple, time tested adage that still holds true today. There are non-medical remedies that can help with many of today's most common illnesses and conditions.
An Apple a Day, Does Keep the Doctor Away
Increasing the fiber in your diet has been shown to: reduce your cholesterol, reduce your hunger, lower your fat absorption, reduce surges in insulin levels, help with weight loss, lower the risk of colon cancer, and lower your risk of heart disease. WOW! Sounds like a miracle cure - where can I get this stuff? The answer: At your grocery store.
Factors that Affect the Nutritional Requirements of an Individual.
The factors that affect the nutritional requirements of an individual are the quality and quantity of the food they eat, the efficiency of their digestive system in absorbing and utilizing eaten food and biochemical availability.The quality of food that we eat can vary depending on the soil and growing conditions of that food.
Substitutes for Butter
Instead of Butter: Use top quality, cold pressed, extra virgin olive oil, from the first pressing, or flaxseed oil. The taste of virgin olive oil is appealing to millions of people around the world, so why not adopt it to your taste?Flaxseed oil is prized for health reasons and not for its taste.
Inflammation Pain Eased with Glyconutrients
Every person on earth has experienced pain at one time or another. Likewise, everyone has also dealt with inflammation in the body, even if they weren't aware of it.
Dont Allow Your Food To Control You
Food addiction isn't a problem. Pretending like you can't live without eating however, IS the problem.
The Business Traveler's Diet Problem: Staying Fit When on the Run
Despite the fact that accurate nutrition information can be accessed by almost anyone with an Internet connection or a library card, the 21st century has picked up where the last one left off: one dominated by poor eating habits.The reason for this national dietary deficiency is not due to any single source or kind of nutrition misinformation.
The Sneak Attack of Trans- Fats
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Whey Protein Importance
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Milk Soy Protein Intolerance: A Mothers Perspective
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Olive Oil, the Healthy Choice
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Chew Your Food
I am going to share with you possibly the most important piece of advice you will ever receive about nutrition. This piece of advice is not about supplementation.
Curbing Your Carbohydrate Addiction
Some experts consider carbohydrate craving and addiction as something more of the body than of the mind, meaning biological factors are generally considered to be the main trigger for carb cravings. These cravings are described as a compelling craving, or desire for carbohydrate-rich foods; an escalating, recurring need or drive for starches, snack foods, junk food, or sweets.
Create Your Own Diet...Quickly & Easily:
If you are like most people, you've tried dieting before. This newsletter is NOT about dieting, but instead about making long-term changes in the foods you choose and eat, WITHOUT sacrificing good taste.
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