Saturday, December 23, 2017

A Better Sleep

Insomnia is one of the fastest routes to misery, and unfortunately, it's a route most of us detour onto from time to time. About half of all adults suffer from periodic bouts of insomnia, and about a quarter report difficulty falling or staying asleep every night. Insomnia can sometimes indicate an underlying medical condition, so talk to your doctor if your insomnia is chronic and home remedies have failed. Still looking to get some shut-eye? Try these verified and highly effective home remedies.

1. Try a Safer Sleep Aid

Sleeping pills might help you drift into blissful repose, but they can also wreak havoc on your health. These pills are potentially addictive, unsafe to use with alcohol, and not well-studied for long-term use.  If you're tempted to use a pill, try something a bit safer. Antihistamines such as Benadryl can make some people sleepy, as can anti-motion sickness drugs such as Dramamine. These drugs aren't a good idea as a nightly thing, but for occasional difficulty sleeping, they're safer than many prescription sleep aids.

2. Experiment With Supplements

Supplements won't work overnight so you have to be willing to stick with them for a month or longer. But if you're willing to experiment, check out one of these supplements, each of which has been shown to improve sleep quality and fight insomnia:

Melatonin, Valerian root, Chamomile tea

In some cases a multivitamin may also help, particularly if you have an underlying health issue.

***Check with your doctor for any potential medication interactions.

3. Practice Better Sleep Hygiene

Sleep hygiene refers to the conditions under which you sleep. Sleep is a habit, which means you need to practice good habits if you want to combat insomnia. Try the following:

*Go to bed at the same time each night, and get up at the same time each day.

*Keep the temperature in your bedroom about five degrees lower than the rest of your house.

*Replace your pillows every six months.

*Use your bed only for sleep. (ie. not for Netflix or reading!)

4. Start Exercising

Exercising right before bed is a recipe for a night of tossing and turning. But daily exercise has been shown time and again to improve sleep quality. Aim for at least 150 minutes of aerobic exercise per week, but be sure to limit your exercise to the morning and early afternoon.

5. Meditate

When in doubt, meditate. Meditation can actually change the structure and chemistry of your brain, and over time can relax even the most anxious of minds. Meditation doesn't have to be hard. In fact, you can do it right now. Simply count your breaths, focus on a calming scene, and consciously work to quiet your mind. It can take some practice, but mastering the art of meditation often works wonders where other strategies have failed. 

Check out my Metagenics Supplements page for the best quality supplements!

Monday, December 18, 2017

Natural Flu-Fighter Tea

Natural Flu-Fighter Tea

Flu and colds come upon us with no mercy. As both illnesses are a result of viruses rather than bacteria, it is difficult for your family doctor to give proper recommendations.

Antibiotics are not going to help a viral infection and although the flu shot may help some individuals, it definitely is not the answer to preventing the flu, as there are so many variants of the virus.  From a naturopathic perspective, it is important to boost your immune system health with herbs, nutrients, adequate fluid intake, proper rest and exercise. 

Here is a simple and inexpensive homemade recipe that is effective at treating colds and flu. It may seem old-fashioned, but there is science to explain each component of the tea.  

Flu-Fighter Tea -- Fill a pot with about 3-4 cups clean, filtered water, and add the following:  - Juice of 1 lemon - 2 thumb-sized pieces of fresh ginger root, sliced - 2-3 cloves of garlic, finely chopped - 1-2 tablespoons of  honey (or to taste)  Simmer for 10 minutes. Drink 3-4 cups per day when feeling symptoms of cold or flu approaching and continue drinking this every day until five days after symptoms have completely abated.  The lemon in the tea contains vitamin C to boost your immune system response, as well as flavonoids that stimulate liver and colon function. Ginger root improves circulation, and increases heat in the body allowing for enhanced elimination of toxins and pathogens. Garlic has proven anti-viral and anti-bacterial properties and stimulates the immune system. Honey, in addition to making the tea more palatable, has anti-bacterial properties. 

Pass this simple recipe on to your friends, family and colleagues. The more people we keep healthy, the less exposure there will be to pathogens in our environment.   All the best in health…Enjoy!

Be sure to visit me for all your supplements.
Science based supplements - to be a distributor,  one must be a licenced healthcare provider, like myself!

Sunday, December 17, 2017

Healthy Guide to Eating Out

Eating out can be a mental, emotional and social challenge when you are trying to be health-conscious and reduce your weight.

Of course, preparing your own meals is the ideal way to monitor the foods that are going into your body and ensuring that they are high-quality and health-promoting. But let’s be realistic – work-functions, anniversaries, birthdays or just plain hectic schedules can often lead us to eating out, whether it is a sit-down dinner or a quick takeout meal.

There are choices you can make while eating out that are healthier for you and that will keep you from straying from the path to achieving your weight goals. 

Here are some healthy tips to keep in mind while eating out:

 if you can, choose a restaurant that has some healthy options available

 order water or tea rather than soft drinks

 choose a healthier side dish or appetizer: salad or vegetables instead of fries or potatoes

 select baked, steamed, broiled or boiled rather than fried foods

 use portion control – if there are size options available, choose a smaller serving

 with rice dishes, see if there is an option to substitute brown rice for white rice

 opt for vinaigrettes or squeezed lemon rather than creamy dressings and dips

 stay away from processed and refined foods, additives, food coloring and artificial ingredients

 avoid breaded or coated foods

 make sure at least half of your meal includes vegetables and greens

 you don’t have to finish eating everything on your plate; you can always take your leftovers home to eat at another meal

 remember that dessert is not essential…opt for sliced fresh fruit or just order a tea if you are not yet ready to leave

It is always good to find out which restaurants have healthy selections or the flexibility to alter dishes so they are healthier.  This adds a new dimension to eating out, and can make it more enjoyable when you know that you aren’t jeopardizing your health goals.

Live Healthy!