Saturday, January 31, 2015

Tips For a Better Nights Sleep

Sleep is a crucial component for health, performance and daily living. During sleep our bodies repair themselves and our brains integrate new information, organize memories and put learned information into long-term memory. If you have trouble getting enough sleep these tips can help you build better habits: • Limit caffeine, particularly in the afternoon and evening. • Limit alcohol. Especially avoid excessive consumption before bed. • Try to quit tobacco use; nicotine is a stimulant. • Don’t use a computer, cell phone or handheld device in the 90 minutes before bedtime. LED lighting “tells” the brain to stay awake. • Limit television viewing before bed. • Lower the temperature in the house or bedroom before and during sleep. The body likes cooler temperatures. Many sleep doctors suggest lowering body temperature 90 minutes before bedtime. • Take a hot bath 90-120 minutes before bed. • Use the bed only for sleeping, lovemaking, and perhaps reading before sleep. • Nap only 15-20 minutes in the early afternoon, if necessary. • Keep a sleep diary to track patterns. • Eat 3-4 hours before bed and avoid heavy meals. Some evidence suggests that a light carbohydrate snack before bed helps sleep. • If possible, protect sleep from intrusions (unexpected noises); consider wearing earplugs. • If you don’t fall asleep within 30 minutes, get out of bed and do something else until your body and mind feel tired. • Meditate, listen to soothing music, or create other nighttime rituals that signal it’s time to sleep. • Use blackout curtains to block light. • Buy and use a reliable, effective alarm clock. • Invest in a comfortable mattress and pillow. Visit me at www.HaveHealth.org for fantastic health and wellness products and great health tips !

Thursday, January 29, 2015

Tips for Eating Healthy When Eating Out

• As a beverage choice, ask for water or order fat-free or low-fat milk, unsweetened tea, or other drinks without added sugars. • Ask for whole-wheat bread for sandwiches. • In a restaurant, start your meal with a salad packed with veggies, to help control hunger and feel satisfied sooner. • Ask for salad dressing to be served on the side. Then use only as much as you want. • Choose main dishes that include vegetables, such as stir fries, kebobs, or pasta with a tomato sauce. • Order steamed, grilled, or broiled dishes instead of those that are fried or sautéed. • Choose a small" or "medium" portion. This includes main dishes, side dishes, and beverages. • Order an item from the menu instead heading for the "all-you-can-eat" buffet. • If main portions at a restaurant are larger than you want, try one of these strategies to keep from overeating: o Order an appetizer-sized portion or a side dish instead of an entrée. o Share a main dish with a friend. o If you can chill the extra food right away, take leftovers home in a "doggy bag." o When your food is delivered, set aside or pack half of it to go immediately. o Resign from the "clean your plate club" - when you've eaten enough, leave the rest. • To keep your meal moderate in calories, fat, and sugars: o Ask for salad dressing to be served "on the side" so you can add only as much as you want. o Order foods that do not have creamy sauces or gravies o Add little or no butter to your food. o Choose fruits for dessert most often. • On long commutes or shopping trips, pack some fresh fruit, cut-up vegetables, low-fat string cheese sticks, or a handful of unsalted nuts to help you avoid stopping for sweet or fatty snacks. Visit me at www.HaveHealth.org for fantastic health and wellness products and great Health Tips !

Thursday, January 22, 2015

Moles and Melanoma

Having moles on your body, even those found to be normal, can more than quadruple your risk of developing melanoma. Moles, or nevi, are clusters of melanocytes, a type of skin cell containing the pigment that gives our skin color. Most moles are benign, but some that appear unusual can turn cancerous. The Skin Cancer Foundation recommends performing montly self-check skin exams head to toe, going in for annual professional skin check-ups, and practicing daily sun protection. Learn early detection by the ABCDE acronym. See my website http://www.HaveHealth for more information on this method. HaveHealth and Live a Healthy Lifestyle !

Friday, January 16, 2015

8 Natural Ways to Soothe a Sore Throat

In about 90 percent of cases, a sore throat doesn’t require a trip to the doctor (or antibiotics to treat it). Most often, they’re related to allergies, viruses (such as a cold virus), dry weather or even acid reflux. Still, a painful, scratchy throat can make eating, talking and sleeping through the night difficult. The next time a sore throat strikes, don’t simply suffer through it. Be prepared with some of these tried-and-true natural remedies that really work to soothe a sore throat. 8. Eat Raw Garlic It’s not the most pleasant solution, but crushing a garlic clove or two (this activates its active compound, allicin) and eating it provides your body with a flood of immune-boosting, anti-microbial compounds that can help fight the infection causing your sore throat. 7. Licorice Root Licorice root is a traditional remedy for sore throat in both Easten and Western medicine.Try gargling with it in liquid extract form, as research shows those who did so prior to surgery had less severe post-operative sore throat. 6. Echinacea/Sage Sore Throat Spray Research shows an echinacea/sage throat spray worked just as well as a chlorhexidine/lidocaine spray in relieving symptoms of sore throat in 12-year-olds. Look for one over the counter at a health food store. 5. Get a Humidifier Dry air is an underlying cause of many sore throats, so a small humidifier in your bedroom may make your sore throat disappear. 4. Try Zinc Lozenges Zinc has been shown to reduce the length and severity of the common cold (which is often behind a sore throat), but you have to take it within 24 hours of your first symptoms. Sucking on a lozenge also increases saliva production, which is soothing for your throat. 3. Honey Try a tablespoon of raw honey to soothe and coat your throat. Research shows it can relieve symptoms of upper respiratory tract infection in children, and honey also has antiviral, antibacterial and immune-boosting properties. 2. Eat Chicken Soup Sipping hot chicken soup helps to ease congestion and respiratory tract inflammation, according to researchers at the University of Nebraska. It also contains carnosine, a compound that may stimulate your immune system to help it fight off infections. 1. Gargle with Salt Water Salt kills bacteria, eases sore throat pain and is even an effective tool for preventing upper respiratory tract infections. Try using one-half teaspoon of salt mixed in one-half cup of warm water, and gargling for 30 seconds, three times a day

How to Lose Weight and Keep It Off

I found an excellent article I'd like to share..... How to Lose Weight—and Keep It Off by Jennie McCary, MS, RD, LD How do people successfully lose weight and maintain that loss? To answer that question, the National Weight Control Registry (NWCR) tracks successful weight losers--individuals who have lost at least 30 pounds and kept it off for more than 1 year. Common behaviors that these individuals share include monitoring weight and food intake, maintaining a low-calorie and low-fat diet, eating breakfast almost every day, engaging in 1 hour of physical activity daily and limiting television viewing to 10 hours or less per week (NWCR). Here are some tried-and-true weight management methods. 1. Monitor Weight and Food Intake People who weigh themselves regularly are more successful at weight loss and weight management, as the monitoring process allows them to make adjustments if weight begins to creep back. Since many people grossly underestimate the number of calories they consume, a record of food intake can be a useful management tool. Becoming more mindful of what, when, why and how we eat is important for changing and maintaining behaviors. Weight Control Tip. For consistency, choose a day and time to weigh yourself weekly, and tune in to how your clothes fit each day. For people who are just starting out, it’s wise to record daily dietary intake in order to learn about eating habits, triggers and where adjustments can be made. As weight is lost and new behaviors become habits, this may not be as necessary. Use a reliable online food record or a simple spiral notebook. 2. Adopt an Effective Eating Frequency & Pattern When and how often one eats may determine weight. Studies show that eating four or five small meals/snacks throughout the day is associated with lower energy intake and reduced or no obesity risk, and eating less or more than this may actually increase the risk of obesity, perhaps more so in men than women (Westerterp-Plantenga et al. 2003; Drummond et al. 1998). In addition, skipping breakfast is associated with a higher body mass index and increased obesity risk. Weight Control Tip. Spread calories throughout the day. If you don’t eat breakfast, start eating a single item, like a carton of low-fat yogurt or a banana, within 1 hour of waking and then aim for a daily high-fiber breakfast made up of two to three different food groups. 3. Control Portions Paying attention to portion size is a proven strategy that can help people reduce energy intake and lose weight. Eating slowly and savoring the food will help control appetite and calorie intake. Shoveling food rapidly into the mouth blocks the body’s natural appetite control process. Weight Control Tip. Retrain skewed perceptions of what a serving is by measuring food for a few days with help from your hand: 1 cup = size of medium fist; serving of meat = medium-sized palm; cheese serving = two fingers; and a serving of oil = thumb tip. Teach yourself to slow down by choosing one meal a day (or week) that you purposely enjoy slowly, while sitting at a table. 4. Fill Up on Less Increasing intake of nutrient-rich foods like fruits and vegetables is a positive strategy for controlling portions. Thanks to water and fiber, low-caloric-density foods offer larger portions with fewer calories, so you fill up without filling out. Examples include fruits, vegetables, beans and soups. High-fiber foods also slow digestion and absorption and stabilize blood sugar, which helps control hunger and further aids weight loss. Weight Control Tip. Fill up on nutrient-rich, high-fiber foods to satisfy hunger and reduce caloric intake. Adults should aim for 25–35 grams of fiber per day and increase gradually. To control calories, choose fresh, frozen or canned fruits without added sugar over fruit juice and dried fruits. Please visit my website for more information