Yesterday we took a look at how a lack of sleep can negatively affect your health.  Today we’ll identify some things that can be done to remedy sleepless nights.  “There is a growing concencus that regular exercise can improve sleep.”  Moderate-intensity exercise has been shown to help.

Valerian can be “used as a sleep aid and to help releive nervousness,” says GNC.  “Releives insomnia,” promises Jamieson.  In animals it has been shown to have sedative properties.  Some studies however, show that there was no change in sleep patterns.  It sounds as though more testing is in the works.

And finally, Melatonin.  Many of us have heard of it and may have leaned on it assisting in “total sleep time.”  “Melatonin is a hormone produced in the brain at night that precedes the onset of sleep but doesn’t neccessaryily cause sleep,” says Harvards Jeanne Duffy.    It’s definately an inexpensive way to initially address getting a good nights rest.   Of course, check in with your physician to see if you have any other underlying issues.

Some excellent information.

On that note, enjoy your weekend..   Sweet dreams tonight!

It seems that these days we have so much on our plates that a decent nights sleep is a distant memory.   But are we harming ourselves by not getting enough quality rest?   Nutrition Action Healthletter put out an excellent article outlining some sleep studies, issues that can arise with a lack of it, and some things you can do to enhance good sleep.  We’ll take today and tomorrow to have a look at this issue.

It was noted that “some 20 per cent of Canadian adults say they have problems sleeping, according to a recent national pole.”   Wow!  With those kind of numbers it would be wise to have a look at it, especially considering the health risks that come with it.  Those operating on 6 hours or less of sleep are running a higher risk of heart disease, diabetes (caused by insulin resistance), and weight gain due to eating more.  “Studies have also linked shorter sleep to high blood pressure in men and women under 60.”   Oddly enough, it turns out that “older adults need less sleep than younger adults.”

Check in with us tomorrow to find out how one can remedy poor sleep.

Enjoy your day!

15 minutes, imagining, and recognizing is all you need to put yourself in a great heart space.

15 minutes of deep breathing is a great way to release tension in your body and mind.  “Visualise yourself sitting in a beautiful place where you feel safe and protected: by the ocean, in a garden, or in the woods; a special room from your childhood; or in a holy site such as a temple, a church, or an ashram.”

“Imagine that there is a wise an loving being sitting in front of you.”  Great teachers such as Buddha, Quan Yin, and Christ, animal guides or even an ancestor or no form at all are great to visualize.

“Recognize that this being has the most profound wish for your happiness and is the embodiment of wisdom and love.”  Notice how you feel when you tell this spiritual being “I take refuge in you.”  Now would be a good time to ask your question or present a problem you’re faced with and ask for wisdom.  When you near the end of this meditation, “imagine drawing the energy of this spiritual being into your own heart.”  The wisdom and love that has entered you will be palpable!

Enjoy!

Purpose: Agility

Form: Satnd with feet shoulder width apart and knees slightly bent. Bend knees and powerfully jump straight up bringing your knees towards your chest while mid air. grasp knees quickly and release in time to land. repeat immediately after landing.

*You can do this one out in the lovely sun.. Enjoy!

Wow!! What a stunning day we have today!  We hope you’re all enjoying some of the shining sun!

With summer just around the corner fruits will finally be coming into season.  Deliscious they are.   But even though the sugar content is natural, is there something as ‘too much’?   Then there are juices…many of which are sweetened.  Fructose is definatly one to avoid.  Nutrition Action Healthletter has offered up some excellent guidelines for us about sugar consumption.  Here you go…

• Added sugar should be kept no more than 100 calories (6 1/2 tsp) if you’re female and 150 calories (9 1/2 tsp) if you’re a male.  “Even less may be better for your heart.”
• “Don’t drink sugar-sweetened beverages.”  Fruit juices should be limited to no more than 1 cup a day.
• All added sugars should be limited.  This includes glucose-fructose, cane or beet sugar, evaporated cane juice, brown rice syrup, agave syrup and even honey!
• “Don’t worry about the natural occuring sugar in fruit, milk and plain yogurt.”
• If the sugars are added and not occuring naturally, the Nutrition Facts panel will tell you how many grams of sugar are contained in the item.  Multiply the grams by 4 to get the calorie count and divide the grams by 4 to get the teaspoon count.

Some sugar in our diet is fine, but too much is not.  Natural is best…of course!

Happy Friday eveyone!  We trust that you’ve had a great week and that you are moving into an excellent weekend!

We found this great breakfast meusli breakfast bar recipe to start your weekend.  So grab your kids, or have some quality time with yourself as you whip up these delicious bars tomorrow morning.

2 1/2 cups rolled oats

1/4 cup whole wheat flour

1/4 cup flaxseed

1/2 cup dry milk or soy protein powder (optional)

1/2 cup toasted wheat germ

1/2 cup chopped, toasted walnuts

1 cup dried cranberries, raisins, or combination of both

1 cup honey

1/4 cup natural salted peanut butter

1 tblsp olive oil

1. Preheat the oven to 325degrees F.  Line a 9 by 13 inch baking pan with foil, or lightly oil with olive or canola oil.

2. In a medium bowl, combine the oats, flour, flaxseed, dry milk (if using), wheat germ, walnuts and cranberries.

3. In a small saucepan, stir together the honey, peanut butter and olive oil over medium-low heat until warm and well blended.  Add to the dry ingredients and mix quickly until well combined.  (The mixture will be sticky and hard to stir).

4. With lightly oiled hands, pat the mixture evenly in the prepared baking pan.  Bake until the edges begin to brown, about 25mins.  Let cool in the pan on wire rack for 10mins and then cut into 24 bars.  When cools, remove the bars from the pan and store in an airtight container in the refridgerator.

Feel free to add variations by changing up the fruits and nuts with your other favorites!

This delicious recipe was provided by yogajournal.com.

Enjoy your weekend and we’ll see you Monday!

Allergies can be a nightmare for many.  And now heading into summer, the evidence of allergies is becoming apparent.  This months issue of yogajournal.com offers how yoga itself can alleviated the effects of allergies by simply by deep, steady breathing.

“For example, when your breath gets disrupted by sneezing attacks, you may start to breathe shallowly, collapsing your chest and tensing the muscles that support the chest.”  We know that the chest has more freedom of movement when we stretch our torsos.   Below we will offer you some asanas, however, if asanas are too much, you can use a simple seated exercise.  This will “deepen and even out your breath.”  “Count slowly to three as you inhale, and count to four as you exhale through pursed lips.  Gradually start to lengthen each breath: Count to four on the inhale and five on the exhale.  Find the rythm that is right for you.”

4 yoga practices to alleviate the symptoms of allergies:

1. Standing Side Stretch.  Plant your feet firmly on the ground as you stretch to each side holding for 30 seconds on each side.

2. Downward Dog Variation.  Push your hands on a table to stretch your back for at least 30 seconds.

3. Dynamic Warrior 1.  Lift your arms as you bend your knee.  Then lower arm as you as you straighten leg.  Repeat, moving with your breath.

4. Supported Savasana.  Lie on a bolster with your head elevated in order to encourage sinus drainage.

Hopefully one of these methods will work for you!

Number 6 on the list is CoEnzyme Q10 (CoQ10).  We’ve seen this one talked about as an antioxident found in many of our skincare products.  Most importantly, it is a “superhero supplement for those with heart disease or high blood pressure.”  As we get older, our body makes less of it so we need to source it in items such as liver, makeral and soybean oil.  100mg is recommended once or twice a day but “could be dangerous for those already taking prescription medication to lower blood pressure.”

7. Glucosamine Sulphate.  This one’s known as the fighter of arthritis.  It can provide pain relief while simultaniously slowing down the process of osteoarthritis “by increasing the amount of cartlage and natural lubricating fluid around affected joints.”  A supplement will be neccessary as no known foods contain it and it is strongly recommend to consult your doctor.

8. Chromium.  If energy is what you need that is what you’ll get with this one when you add onions, grapes, apples and grain cereals to your diet.  25micrograms is all we need for it to assist in regulating the metabolism of blood sugar levels, “ensuring the steady release of energy throughout the day.”  Keeping unwanted weight off of the abdominal area and ridding sugar cravings can be great but can cause reactions with certain thyroid medications.

9. Lycopene.  Tomatoes, pink grapefruit, papaya, watermelon and pink guavas are a great source of this cancer fighter.  The reddish hue of these fruits are the key to this powerful antioxident.  It has also been found as a key component in fighing osteoarthritis.  If you have high cholesteral and inflammatory disease, you are most likely lacking lycopene.

10. Resveratrol.  Found in red wine, red grapes, mullberries and purple grape juice, it is making headlines in many health publications as an amazing antioxidant, anti-aging, anti-inflammatory and antiviral.  If you have experienced ovarian, breast or uterine cancers, “it should be avoided.”  Without question, consult your physician.

And that is all until tomorrow.  Fantastic insight into some natural sources of many much needed supplements that keeps us happy and healthy!

Enjoy the sun!

Purpose: agility

Muscles Worked: whole body

Form: set up markers 10 yards apart. Run to one, stop and run backwards to the start. Repeat

Happy Monday all!

Today and Wednesday we’d like to share with you some important ingredients that your body likes to have to remain healthy and happy.   They make our systems run smoothly.  We always recommend that you check with your physician before making any dietary changes.  Below are some of the most commonly discussed supplements your body needs, their benefits and some things to look out for.

1. Omega 3 Fatty Acids.  This gem is known to keep our hormones in balance.  As it’s not produced by us it is considered an ‘essential.’   During menopause it keeps our hair, skin and vaginal tissue healthy.  Walnuts, falxseed and salmon are 3 excellent sources of it and 3g is all you need a day.  It is a blood thinner so heed the warning.

2. Magnesium.  Aside from the development of healthy bones and teeth, magnesium is known to assist the absorbtion of calcium, but most importantly for women, it can assist with PMS, bloating and premenstral migrains.   If you have pre-existing kidney conditions or are on antibiotics, check in with your doc, otherwise, load up on your spinach with some legumes, nuts and halibut to get your daily recommended amount of 350mg.

3. Inositol.  Red beans, kidney beans and nuts is where you’ll find this one.   Too much over a long period of time is not beneficial to someone who is anemic but a recommended therapeutic dose is 1200mg for polycystic ovarian syndrome, fybroids, endometriosis and those who suffer from “infertility due to obesity.”

4. L-Arganine.  This one’s great for libido!  Too much of this one can lead to head aches and low blood pressure, but in the correct dosage this one can get you all fired up!!  Coronary heart disease and angina are also treated by the dilating of the blood vessles.   Definately contact your physician on a recommended amount but with their okay, you can find it in poultry, nuts, dairy and other milk products.

5. Biotin.  Our hair, nails and skin love the lustre this one provides!  This is a B-Complex vitamin which is also known for metabolizing carbohydrates, amino acids, as well as fats.   Your liver and nervous system will love the healthy enzymes this one provides that are stripped from antibiotics and anticonvultion medication.  30 micrograms are recommended and is easily found salmon, liver, cauliflower, eggs and cottage cheese.

May’s issue of Inspired Ideas for Everyday Living has more detailed information, however Wednesday we’ll give you a few more tidbits incase you don’t have the opportunity to pick up the magazine!