Sleep - Luxury or Necessity???

Sleep… is it a luxury?  It is actually a necessity for hormone balance.  Research shows that if you do not get at least 7 hours of sleep a night, you can drastically increase your risk of diabetes, obesity, cancer, heart disease, stroke, and depression.   Without adequate sleep, you tend to eat more sugary foods & consume more caffeine just to “keep you awake.”  Thus, the excess calories and overworked adrenaline gland (which is a major contributor gland for metabolic hormones!!).

You have five stages of sleep each night.  Research has shown that the deep sleep (dreamless & slow-wave sleep) –which takes place about 4 times a night – may actually help in regulating metabolism.  The 4^th stage of slow-wave sleep (can start as little as an hour after you fall asleep), is when you release higher pulses of your hormone that helps the body burn stored fat(Growth Hormone).   The older you get, the less time you spend in this stage!!!  That’s right, less fat burning hormone!

Now what happens to make us want to snack on sugary foods & caffeine when we don’t get enough sleep?  Insufficient sleep will cut the satiety hormone (Leptin) down by 20% while it increases your hunger hormone (Ghrelin) by 30%.  Now that can do some major damage!!  Plus the excess food intake can bring about insulin resistance (eventually leading to more obesity and diabetes!).

So if you want to prevent the whole domino effect from happening, … allow the fat burning hormone to be released, prevent the fat-storage hormone level from increasing, it is essential that you get at least 7 hours of sleep each night!

And if you have problems falling asleep at night, there are a few things to do:                         

1) Do NOT exercise late in the evening/night – it stimulates energy & prevents falling asleep.
2) Take Melatonin.  This is a natural hormone that your body produces to relax you and helps in falling asleep.  IF you are under stress OR your adrenaline gland is fatigued, your body might not produce adequate melatonin to help you relax.  You can purchase it over the counter at any drug store.                  
3) Take a hot bath of at least 103 degrees right before bed.  This will aid in loosening muscles and relaxes them.  Put some lavender bath salts in the water OR light a lavender candle to help you relax.  

The 3 Types of Vitamins-- What Are You REALLY Taking?

The 3 Types of Important Vitamins


What Are You Really Taking?

Important vitamins are diminishing from our food.

It is becoming more important to supplement our nutrition with the right vitamins - for better overall health.

There are basically 3 types of important vitamins on the market today: Synthetic, Crystallized, and Lyophilized.

This information is from Michael Pazdon's 'Organic Research' completed at the University of New Hampshire.

Synthetic (Chemical) 'Vitamins'

Synthetic 'vitamins' are made from inorganic chemical materials (i.e. petroleum by-products).

They are sold mainly in drug stores, pharmacies, and grocery stores.

These 'vitamins' act as drugs in the body. And, they may set up toxic reactions and rob the body of stored nutrients and antibodies. Not good!

Here are some quick tests for your vitamins...

Put one of your vitamins in a glass of room temp water for 1 hour. It will slowly start to break down. If it begins to leach black, tar like material, it likely contains petroleum by-products.

Also, if your vitamins smell bad - they have chemical additives.

And...if you 'burp up' your vitamins after you take them, they are notdoing you any good. Your stomach is reacting to the additives.

Good vitamins should not ooze black material, they should not smell, they should not cause indigestion.

Crystallized (Heat Processed) Vitamins

Crystallized vitamins are commonly labeled "Organic" or "Natural."

They are sold mainly in drug and health food stores.

These vitamins are derived at least partly from an organic whole food source - by a high temperature process.

Most of the live enzymes, necessary for absorption into the body, have been destroyed.

"Organic" and "Natural" do not necessarily mean "alive."

Dr. Prazdon's example: "If we placed a grain of corn in an oven to heat, then planted it, it would not grow."

Lyophilized (Low Temperature Dehydrated) Vitamins

Lyophilized vitamins are made from whole foods - dehydrated by a cold process (similar to freeze-drying).

This method preserves the complex important vitamins, biflavinoids, and enzymes found in Nature.

Enzymes necessary for absorption into the body remain intact.

Dr. Prazdon's example: "If a grain of corn is frozen...thawed and planted it will sprout and grow."

Make sure your vitamins are Lyophilized!

If they are not - you are wasting your money and possibly robbing your body of nutrients.

One site I have found whom carries the lyophilized vitamins is the Shaklee Corporation; however, I'm still searching for all options!

Articles from www.christianfamily.com & www.naturaladvocate.blogspot.com

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On a personal note, I like to look at vitamins as "health insurance" so to speak.  It is used/needed on the days that I might not consume the vitamins & minerals in natural foods.   Our body craves the vitamins & minerals, and the right amount of macronutrients(depending on your lifestyle & physical activity)...  it does not crave "calories" so it is best to get the right type of vitamins when you do take them and NOT waste your money on faulty brands.     - Christie

Fatburning 101

I have recently ran across an article that is so well worded - in laymans terms & easy to understand -  regarding fat "storage" and fat "burning."   The first part goes into detail on how to burn the fat. It also introduces you to diabetes prevention (or control) by simple hormonal control.    It can be very enlightening to people who just haven't understood "how" to lose the weight or control blood sugar levels.  (click on the link below)
In my Why Weight Classes & Diabetes Classes I explain all of this; however, this guy has put some pictures with it to really make an impact.... I encourage you to read it!

I MUST say though that on page 31 of it, he will introduce you to a new style of eating, called the Intermittent Fasting.  I highly advise ANYONE with DIABETES or BLOOD SUGAR PROBLEMS to NOT ATTEMPT this form of eating!!!  It will wreak havoc on your blood sugars and can be detrimental to your health.  In fact, the only ones who might attempt this needs to be in good health and should be in an exercise routine already.
>>Click here to Download Fat Burning 101<<
or http://www.theiflife.com/fatburn101.pdf

Christie Brooks, RD

Eye-Opening Facts

Hours of TV watching per week shown to negatively affect academic achievement: 10 or more
Average time per week that the american child ages 2-17 spends watching TV: 19 hours, 40 minutes
Number of ads aired for junk-food during four hours of Saturday morning cartoons: 202
The average American consumes how much sugar in a year:   140-200#/year or at least  1/2# per day

DIABETES - CARB CONTROL – GLYCEMIC INDEX

Not JUST low glycemic index foods will control blood sugars, but they DO play a large role in it.  It is also the AMOUNT of food you consume in one meal setting and the other combination of foods you eat with it (such as fats and proteins).

For best blood sugar control:

1. Eat foods that have a low GI (less than 55) - google up "Glycemic Index" for a complete list.
2. Eat foods that are higher in fiber
3. Always eat a healthy protein with your meals/snacks (nothing fried or highly marbled)
4. LIMIT the amount of fat you consume with your meal and make it plant fats (i.e. olive oil & avocado)
5. Men: limit Total Carbohydrate intake to 60-75gms/meal (4-5 carb choices)                            Women: limit Total Carbohydrate intake to 45-60 gms/meal (3-4 carb choices)

Carbohydrate Choices & Serving Sizes

 When there is not a nutrition label available, use the food lists below to help you.

Each portion below is one carbohydrate choice (which is also 15 grams of carbohydrate)

Grains, Breads,  & Cereals	Milk  & Yogurt	Fruits	Starchy Vegetables	Sweets & Snack Foods
*1 oz bread product    (e.g. 1 slice bread,    ¼ large bagel, 6”    tortilla) • 1/3 cup cooked     pasta or rice • 1 cup soup • 3/4 oz cold cereal* • 1/2 cup cooked     cereal • 3 cups popcorn	* 1 cup milk       (preferably skim) • 3/4 to 1 cup (6 to 8    oz) plain yogurt or    greek yogurt	*1 baseball size     fresh fruit • 1/2 cup canned      fruit in own juice • 1 cup melon • 1/2 cup fruit juice • 2 Tbsp dried fruit • 1 cup raspberries • 1 1/4 cup      strawberries • 3/4 cup      blackberries,      blueberries	*1/2 cup potatoes,    peas, or corn • 1/2 cup cooked     beans/legumes     (e.g. garbanzo,     kidney or black     beans)	*3/4 oz snack food (e.g. pretzels, chips, 4 to 6 crackers) • 1 oz sweet snack     (e.g., 2 small       sandwich       cookies, 5       vanilla wafers) • 1 Tbsp sugar or       honey • 1/2 cup ice cream

*Serving sizes vary between 1/2 cup to 1 1/2 cup. Check the product’s nutrition label.

Examples to figure out how many carbs you would consume if you at the following:

1)    ½ cup macaroni & cheese + ½ cup strawberries = 30 grams carbs (or 2 carb servings)

2)    1 cup macaroni & cheese = 30 grams carbs (or 2 carb servings)

3)    1 cup macaroni & cheese + ½ cup corn + baseball size apple = 60 grams carbs (or 4 carb servings)

How to read a food label

• Find the Serving Size.
• Find the Total Carbohydrate in one serving. (Sugars are included in this number, so you do not need to count them separately.)
• Compare the serving size listed to your portion.
• Calculate the amount of carbohydrate in your portion.
• You can count grams of carbohydrate or carbohydrate choices.

KEY POINTS to consider and follow:

 * Food is now “medicine” to me.  What I eat directly affects how high or how low my blood sugars go.

* It is extremely important that I eat protein with EVERY meal and EVERY snack because protein helps pull my blood sugars back down.

* I MUST eat within 2 hours of getting up in order to get my blood sugars in balance for the day.   I also need to eat every 4-6 hours throughout the day(3 meals/day), with a small bedtime snack (which helps in promoting normal range blood sugars when I wake up in the morning).

Daily Workout

I talk to numerous people who use many excuses for not making exercise a top priority in their weekly schedule.  Many say they "chase kids all day, isn't it enough?"  Others say they just don't have time or the energy.   I ran across something that pretty much sums up those who prefer to lean on excuses and not legit "reasons" for not exercising:

"The Doctor told me, I should start an exercise program.  Not wanting to harm this old body, I devised the following:
Monday
Beat around the bush
Jump to conclusions
Climb the walls
Wade through the morning paper

Tuesday
Drag my heels
Push my luck
Make mountains out of mole hills
Hit the nail on the head

Wednesday
Bend over backwards
Jump on the Band Wagon
Run around in circles

Thursday
Advise the President on how to run the country
Toot my own horn
Pull out all the stops
Add fuel to the fire

Friday
Open a can of worms
Put my foot in my mouth
Start the ball rolling
Go over the edge

Saturday
Pick up all the pieces!!!

Sunday
Kneel in prayer
Bow my head in thanksgiving
Uplift my hands in praise
Hug someone and encourage them.

Whew!  What a workout!
It's enough to tire one out for a long time!"

Exercise: motivates success, releases a natural "anti-depressant" produced in the brain, increases energy, decreases risks of numerous diseases, and builds up immunity amongst many many other benefits!  
If you're the type that says, "I'll start tomorrow."    When IS tomorrow?  Why not NOW??  VERY few people have a legit reason for not exercising...  more than likely, it's not you.  Now get moving!

Beauty- Part 3 – Biblical Beauty Secrets

Well, as most of you know by now how much of a “frady cat” I am of “synthetic” or “un-natural” things going into or onto my body.    “Health” is my motivator – not physical appearance.    So in my reading, something caught my attention… in Esther 2:8-12, Esther began her beauty treatments and special food.  What?  Beauty treatments?  Actually, there are several references as to beauty treatments & food in the bible!   And there was no “synthetics” back then – so I my attention was hooked!!

Here’s a few beauty treatment foods that are mentioned in the bible – along with information we have found on them today:

Almonds-(Jerimiah 1:10-11) helps in weight control & metabolic syndromes.  Use raw, with brown skins still on them.  The skins contain more than 20 antioxidants & contains a natural source of Vitamin E – which is a wonderful food for fighting aging and wrinkles!   

Flax – (Exodus 9:31, Joshua 2:6) – the omega-3 fatty acids helps the body regulate leptin, which helps you to lose weight and burn fat more efficiently.  It’s a huge source of Lignan which helps the liver metabolize and excrete inflammation-triggering fat and toxins.  It has 6 times amount of fiber of oats. (Dose: 1-2 TB/day)

Fish – wild caught only – contain omega-3 fatty acids that do same as listed under “flax” above but also it helps in fighting depression and contributes to soft healthy skin.   Flax oil is known to combat dandruff.  American Heart Association recommends at least 2 servings /week.

Cinnamon – was used as the Holy Annointing Oil for the tabernacle.  It regulates blood sugar, improves cholesterol, and helps the body return to a natural weight. Saliva can decrease potency of cinnamon so supplements are good. (Dose: ¼ to ½ tsp/day)

Cloves -(2 Kings 20:13) – play a role in regulating blood sugar, lowering cholesterol, reduce weight, and promote lean body mass.

Figs – (Micah 4:4) – promotes normal weight, protects bone density and cardiovascular system.

Vinegar – taking 2 TBS before a meal prevents blood sugar spikes, weight loss if done twice/day.  The main ingredient is acetic acid – which is the “mother” factor in raw vinegars.  It also kills the  fungus that promotes dandruff.

Bread – breads in biblical times were not processed or enriched…which means NO white bread!  A bread that’s as close to biblical bread is the Ezekial brand bread. 

Tea – is NOT mentioned in the bible; however, they traded a lot in the East and they had trade routes as far away as Africa & India, so it is very possible they consumed tea. Green tea is very well known for it’s ability of boosting metabolism, burning fat, and its high antioxidant –wrinkle fighting properties. 

Honey – (Gen 43:11, Exodus 3:17, Proverbs 16:24) this was valuable in biblical days.  Women applied it to their skin, along with oils, as part of their bathing ritual.  The darker the honey, the richer it’s mineral content.  (Go for locally made raw honey for the maximum benefits!)

Olive Oil – (Exodus 30) – was a staple in biblical times of a woman’s beauty regimen.  It was used to keep the skin soft & supple – and it doesn’t clog pores like most expensive creams do today!  When a pore is clogged, it promotes wrinkles! The Extra Virgin Olive Oil contains more antioxidant & phytonutrients than the other varieties.  It was also used to tame frizzy fly-away hair. 

Dead Sea Mineral Mud Masks – it has the highest concentration of  minerals such as calcium, potassium, bromide, and magnesium.  The Dead Sea was mentioned 3 times in the bible.

Frankincense & Myrrh – (Ester 2:12) – “Before a girl’s turn came to go into King Xerxes, she had to complete twelve months of beauty treatments proscribed for the women, six months with oil of myrrh…”  These oils are known to soften the skin and prevent wrinkles. 

Aloe Vera (Psalm 45:8, Numbers 24:5-7) – renowned for helping skin to heal and increases collagen production (fights wrinkles). It’s also known to hold moisture in.