The test of a people is what they can do when they're tired.” ― Winston Churchill ...

 

 Most of us have had times in our lives where sleep has eluded us...but what do you do if it's an ongoing issue? Did you know that most of us just don't get the sleep we need?

Let's back up for a minute and talk about why sleep is so important. I heard someone once say, "Sleep? Who needs it? I can sleep when I'm dead! I have stuff to do!!" Well, it made me laugh but quite frankly, it's no laughing matter.
Sleep is essential - a lot goes on at the cellular level during sleep to ensure that we can live another day. Sleep allows your body to repair itself. It keeps us sharp, creative and able to process information. Cutting edge science now shows how critical sleep is to our ability to stay focused, learn new and remember old things, lose fat and keep excess weight off.[1]
Let's explore what happens without proper sleep: Cortisol levels don't drop, human growth hormone doesn't rise, the endocrine system goes haywire, appetite and fat storing hormones run amok, which results in:

1. loss of muscle strength
2. less ability to fight off infections
3. inability to lose or maintain weight
4. less skin elasticity
5. memory loss
6. inability to learn new things.   
7.  hypertension
8.  cardiovascular disease
9.  depression
10. physical illness

If that list doesn't have you running for the bedroom or the couch, then I don't know what will! So what can you do if you are trying to sleep and just can't? Here are some tips:

1. Get on a regular Schedule -- go to bed at the same time and get up at the same time, even on the weekends!
2. Unplug - avoid stimulating activities at least 30 - 60 minutes before bedtime. Turn off the TV (those dramas can stimulate your adrenaline) the computer, phone, etc. No cleaning, work etc
3. Cut the caffeine - at least 8 hours before bed. Caffeine has a residual effect that lasts that long. If you can't give up the afternoon boost, then switch to something a little milder, like tea instead of coffee.
4. Exercise -- regular exercise will help promote sleep. However, some people find exercise less than 3 hours before bed too stimulating. You may have to switch your routine to earlier in the day.
5. Limit Alcohol - a drink in the evening may sound like a good idea, because it is relaxing; however, it can raise your cortisol levels and you may find yourself tossing and turning in the middle of the night. You might want to try cutting it out and see if it makes a difference in your quality of sleep.
6. Eating right before bed - is not a good idea. Some people feel that they will get hungry in the middle of the night. But food provides energy that runs counter to prepping your body for rest. Herbal tea, coconut water or plain water requires no extra digestive work. If you must, eat your snack earlier in the evening.
7. Aromatherapy and Sleep aids - I am not a big advocate of sleep aids. However, if sleep is a big issue, talk to your doctor. Many prescriptions are psychologically addicting and can prevent you from obtaining the deep sleep cycle, leaving you groggy in the morning. An alternative would be to try herbal supplements such as Valerian or Melatonin. Aromatherapy such as a spray of lavender, rose, vanilla or lemongrass on your pillow may help. Different scents have different effects on people, so you will have to experiment. Scented lotions are also an alternative.
8. Make a Worry List - sometimes our minds just won't turn off, even though our bodies are exhausted. If bedtime is the first time in the day that you have complete silence, then your brain may want to go over all the things you didn't have time to think about. Making a list of things to do the next day, or items that worry you, may help you put them aside so you can rest. Things that are manageable during the day may seem overwhelming at night.
9. Create a Sanctuary - your bedroom should be restful refuge. Some of the things that should NOT be in the bedroom are; TVs, exercise equipment, desk or office stuff, computer, phone. Even clutter can be a detriment to your rest.
10. General Nutrition - if your diet is high in sugar (High glycemic index) and low in fiber and protein, your cortisol levels are higher throughout the day and into the night, which will result in a disruption in REM sleep. Starting the day with a low glycemic food such as eggs, meat, poultry or fish will help keep cortisol on its normal track.[2] Also, research has shown that people who take optimal levels of B vitamins early in the day, may sleep better at night. 

For supplements that can help the sleep issue, take a look at Reversage and 24K - both have ingredients that can help your body get to a better place and promote sleep. To order: go to www.reliv.com/buy and use the RCN 7291976801 

And one more thing - If there is too much negative energy in your life - these are going to surface at night. This may include profound problems like work issues, body image issues, feeling of inadequacy, worries about aging parents, money, children, health concerns, etc. Stress management may be something you need to find out more about. For now, try to follow up negative talk with positive self talk.[3]

1] Excerpt from the book Mom Energy; A Simple Plan to Live Fully Charged by Ashley Koff, R.D.
[2] For more information on eating see "Eat Your Way to Better Sleep" by Pauline Harding, M.D.
[3] For more information on stress management see Mom Energy; A Simple Plan to Live Fully Charged by Ashley Koff, R.D.

Wow...spring is here! There is a definite change in the atmosphere; some of the early plants are up, daffodils, hyacinths and crocuses. One of the feelings that come up this time of year is a sense of urgency....of wanting to get myself organized, wanting all the indoor projects done so that we can focus on the outdoors in the coming months. How are you feeling? Leave your comments below.

Julie

The Old Port, Portland, Maine

10 Actions to Balance Life

What does having balance in life mean? What does it mean to you?

Finding Life’s Balance has always been a constant in my life. Depending on what stage of my life I’m in (new wife, new job, children, empty nester, etc.) there are adjustments that have to be made. When I’m not “in balance” then I try to figure out what can be done. Let’s explore the 3 areas that need attention.

Mind - are you challenging yourself? Do you have a purpose or passion? Do you have a job that keeps you on your toes? Or are you just trudging through the day? What can you do to change the situation? Sometimes we feel trapped in our situation; whether it’s a bad job, bad boss, long hours, unchallenging work, or boredom. Think outside the box. Write down your thoughts. Talk to someone you trust. Talk to a life coach or a therapist, if you feel stuck.

Body - are you taking care of yourself? Do you feel sluggish, stressed, tired? Eating healthier can have a huge impact on how we perceive the world, and how well we handle things. Get rid of the sugar. Take a high quality supplement. Are you sleeping enough? There are SO many side effects of not sleeping, that is a whole other article. Are you moving? If you don’t have an active job, then take time to move; walk, run, dance, take a class, swim, bike, something. Lift weights. Stretch.

Spirit - This can mean different things. I do believe that having an inner calmness and spiritual life enriches the soul. Community and feeling connected are very important. With the changes in families and technology, community has become an “option”. We used to be more connected face to face with others than we are now. It’s literally possible to go through a whole week without seeing another human. Facebook doesn’t count! Text msgs, social media, webinars, online shopping have all replaced our need for other humans. Unfortunately, this can translate into feelings of depression, feeling alone, unimportant. Ways to re-connect: church, classes, book groups, meetup.com.

10 things that balance life:              

1. Finding a purpose or passion         

2. Challenge your mind                       

3. Move that body                               

4. Get enough quality sleep                

5. Cultivate friendships/relationships  

6. Connect with community                 

7. Have some quiet time                     

8. Connect with your spiritual side      

9. Contribute to helping others             

10. Have some fun!                                

When I am “in balance” then I feel my best. I am taking care of myself, I am helping others, and I have a purpose in life. I can get thrown off balance by things that happen in my life, some are not in my control.

 A sick parent? An ill child? A job loss? A relationship issue? Many of these can make us feel out of control. If you are in the middle of something like that, just do the best you can to adjust and know that whatever “it” is, will work itself out no matter how much worrying you do. I am not trying to minimize the trials and tribulations of our lives; I’m just pointing out that there is a light at the end of the tunnel.

I am probably preaching to the choir as the old saying goes about balancing life. If you are reading this, my guess is that you are already aware of the balancing act. My husband is one of those whose life is out of balance, and he doesn’t even realize it. He works, works, works, and has little time to connect with others and play, or plan for the future. What can we do for our loved ones whose lives are out of balance? I make sure that he and I get out of the house and go dancing or do something fun once a week. I also make sure we take a vacation once a year. Any suggestions? I’d love to hear them! Post below!

Namaste!
Julie

LunaRich X

Dated: 12 January,2013

Announcing LunaRich X

LunaRich X™ has arrived! LunaRich X is the most pure, concen­trated form of lunasin ever produced — more than 200 times the lunasin potency of high quality soy protein.
Lunasin is the naturally occurring peptide scientists have identified as the key to many of soy’s remarkable health benefits — from cholesterol reduction to overall cellular health.
LunaRich X marks the culmination of an extensive research and development process that began with the discovery of the lunasin peptide in 1996. Lunasin is now one of the most heavily researched and scientifically supported nutritional compounds available today.
“This is an exciting day for Reliv and for nutrition science,” said Reliv Chief Scientific Officer Dr. Carl Hastings. “The research behind this product is extraordinary, and the results people are already seeing speak for themselves. This is a real game-changer for Reliv consumers and Distributors.”
Learn more and order LunaRich X.  For new customers enter RCN:7291976801
What’s Your Point?
Studies show that increasing the amount of lunasin you consume increases the health benefits you receive. Along with the launch of LunaRich X, the scientists at Reliv have enhanced all LunaRich® soy powder products to deliver the same amount of bioactive lunasin per serving. Now you can determine the LunaRich you need for optimal health through a simple point system: 1 serving of any LunaRich product = 1 LunaRich point.
Learn more and get started.  For new customers enter RCN:7291976801
Boost Your Benefits
LunaRich makes all Reliv products better… even products without LunaRich! Research shows that lunasin increases the potency and efficacy of other nutrients. When nutrients activate healthy genes, lunasin can make these genes more readily recognized by the cell, thus increasing healthy outcomes. That’s how adding LunaRich to your regimen powers up the benefits you receive from all Reliv products. Learn more.  For new customers enter RCN:7291976801
Multiply your good health by the power of X!

Stay Healthy through the Holidays

Christmas is right around the corner as I write this. I am looking forward to our kids coming home for a visit; other family members joining us for a special meal; friends and neighbors getting together.  Just like everyone else there is lots of shopping, cooking, visiting, family dynamics. There is also more stress, more eating, less exercise; a break in the usual routine. It's wonderful to have the break, but it also takes it's toll on our immunity. Take a look at what you can do to build your immunity. And exercise for me...

3 Steps to Building Immunity

41 days ago by Mark Murphy in ( Nutrition , · Science & Health )

The immune system defends your body against bacteria, viruses and other harmful invaders. At full strength, it is an efficient protector against infection and illness. But like all aspects of your health, it takes healthy lifestyle choices to keep your immune system in top shape. Three vital areas in protecting and bolstering immunity are nutrition, exercise and stress reduction.

Immunity-Boosting Nutrients

Lunasin: Clinical studies continue to uncover the many benefits of this remarkable soy peptide. A recent study showed that lunasin boosts innate immunity by stimulating immune cell receptors. (See Dr. Carl Hastings’s message below for details.)

Antioxidants: Antioxidants are vitamins and minerals that remove free radicals from the bloodstream. Free radicals can damage DNA and suppress the body's immune system. A few of the most important immunity-boosting antioxidants include vitamin C, vitamin E and beta carotene.

Zinc: A review in the Open Respiratory Medicine Journal concluded that supplementing with zinc may shorten the duration of the common cold by up to 40%.

Vitamin D: A study at the University of Copenhagen found that vitamin D is needed to trigger the immune system’s killer T cells and that a lack of vitamin D can render these cells inactive.

Probiotics: Fight the flu bug with these friendly bugs! In a Swedish study, a group of employees given a probiotic missed less work due to respiratory or gastrointestinal illness than did employees who didn’t receive the probiotic. Another study showed people taking a probiotic plus vitamins and minerals daily for three months had reduced frequency, duration and severity of cold symptoms.

Get Moving

A study in the British Journal of Sports Medicine found those who exercised the most were least likely to suffer from colds in the winter months. Researchers followed a group of 1,002 healthy adults aged 18 to 85 over a 12-week period during the autumn and winter seasons.

Each participant reported daily any symptom of respiratory illness they experienced (sneezes, coughs, fever, etc.). On average, they reported such symptoms for 13 days in the winter and 8 days in the autumn.

But those who exercised regularly were much less likely to develop a cold, and when they did, it was much less severe. The fittest 25% (those who exercised five or more days a week) had 43% fewer days with symptoms than those in the lowest 25% (one day or less of weekly exercise).

Don’t Stress Out

The negative effects of stress on the immune system have been well-documented. Stress impacts your susceptibility to infection and overall wellness in two important ways:

1. Weakened Immune System: Chronic stress can raise cortisol levels, making us more vulnerable to colds and the flu, as well as more serious health problems.
2. Unhealthy Choices: In stressful situations, we often fail to sleep enough, eat well or exercise, increasing the likelihood of illness.

Healthy energy shot 24K™ provides a nutritional approach to reducing stress. 

"Yes, Virginia, there really IS a Santa Claus!"

"Yes, Virginia, there really IS a Santa Claus!" Is There a Santa Claus? was the title of an editorial appearing in the September 21, 1897, edition of The (New York) Sun. The editorial, which included the famous reply "Yes, Virginia, there is a Santa Claus", has become an indelible part of popular Christmas folklore in the United States. In 1897, Dr. Philip O'Hanlon, a coroner's assistant on Manhattan's Upper West Side, was asked by his then eight-year-old daughter, Virginia (1889–1971), whether Santa Claus really existed. O'Hanlon suggested she write to The Sun, a prominent New York City newspaper at the time, assuring her that "If you see it in The Sun, it's so." He unwittingly gave one of the paper's editors, Francis Pharcellus Church, an opportunity to rise above the simple question and address the philosophical issues behind it. (From Wikipedia, the free encyclopedia) Many people found Church's newspaper article very moving, in a time (post-civil war) when many were suffering from a lack of hope and faith. I find it interesting how something written so long ago is still relevant today.

Keep Moving to Fight Memory Loss 7 days ago by Mandy Manley in ( Nutrition , · Healthy Living Tips ) There are many ways to help prevent Alzheimer's Disease and keep your gray matter in top shape. Movers and Shakers Research has shown that it is not one but a combination of activities and lifestyle choices that keep the brain healthy. Here are some ways to keep your mind agile and your memory healthy: 1. Participate in recreational activities like chess, book clubs and discussion groups that encourage conversation and interaction 2. Implement activities that require planning and forethought like gardening and scrapbooking 3. Challenge yourself to complete common activities in reverse order or with the opposite hand (i.e. brushing teeth, getting dressed, etc.) 4. Keep low-impact aerobic activities like dancing, cycling and swimming as part of your routine Don't Forget to Remember Recent studies have shown a strong correlation between vascular health and the influence of an active lifestyle. There are also activities that have been proven to increase memory retention. Give these a try and see if you experience improved memory capacity: 1. Stay mentally active by working puzzles, learning to play a musical instrument or taking alternate routes when driving 2. Socialize regularly with loved ones and friends or by volunteering with people of various ages 3. Keep your appointments, tasks and other events organized in a single place or notebook 4. Focus on one task at a time and give it your full attention 5. Eat a healthy diet and include supplements like ReversAge® to promote youthfulness 6. Make regular checkups at your doctor a part of your routine, particularly if you are managing chronic conditions You're only as old as you feel, so treat your body well and remember to laugh and play. Surround yourself with young friends (especially the young at heart) and don't be afraid to act like a kid. When you reconnect with your younger self, you'll think and feel your best! Now you can get better with age. With three proprietary complexes that address aging at every level, ReversAge delivers the most complete array of youth-promoting ingredients available anywhere — at a fraction of the cost of alternative anti-aging treatments. The Longevity Complex, containing Symbiotropin® and GPC, battles hormonal declines. The Antioxidant Complex, including Co-Q10 and Protykin®, fights free radical damage at the cellular level. And the Herbal Complex, rich in ginkgo biloba, maca, chlorella and more, cleanses, protects and revitalizes. Feel young again with ReversAge®. For more information: http://www.reliv.com/US/EN/Reliv-ReversAgeAntiAging.html To order use the green buttion below and use the code myshot to create your own free account.     TO ORDER REVERSAGE - VIP code: myshot

For Women Only

WHERE does the time GO? It seems the older I get, the faster it goes. I have heard my mom say this before, but I never paid her any mind. I have had a busy, wonderful summer, and here we are getting into the holiday season already. As we get into the winter months, our moods can take a downward turn. Some women feel this more than others but I thought we'd tackle the ups and downs of hormones...

In the Red Zone

As women we know that fluctuating hormones are a fact of life throughout our lives – wreaking havoc on our moods as we battle challenges from PMS to menopause.  Beyond the inconveniences, there are deeper issues afoot.  Did you know that heart disease is the number one killer of women?  Heart attacks alone kill 200,000 women a year  – five times the rate of deaths due to breast cancer.  As our hormones decline, our risks of heart disease increases.  Look to some key nutrients and lifestyle improvements to protect your heart.

Key Players

• Protykin – antioxidant and cardio-protectant helps to reduce hot flashes, balance mood swings, improve bone density and promote cardiovascular health.
• Grape Seed Extract & CoQ10 – protect cells from free radical damage, supports the immune system and protects heart heath.
• Calcium – essential mineral that reduces bone loss, strengthens bones and may help improve cholesterol levels.
• Vitamin E – helps boost immunity, reduce heart disease and promote proper function of nerves and muscles.
• Soy Isoflavones – help alleviate common menopause symptoms, promote healthy cholesterol, maintain normal blood sugar and promote bone health.
• LunaRich^TM  which contains 5-10 times the amount of bioactive lunasin found in ordinary soy powders. (See bottom of article for product resources).
• Herbs – look for herbs like black cohosh, chasteberry, dong quai, and green tea extract to name a few that promote overall wellness and help combat symptoms of PMS and menopause.

Calcium Killers

As women’s hormones decline which can begin as early as our 30’s, the rate of osteoporosis (thinning of bone tissue) increases.  While I always thought it was a lack of calcium in our diets (women should get 1,200mg of calcium daily), I was surprised to find that our lifestyles and diets can cause us to lose calcium from “calcium wasters.”  Listen up, guys, this info is for you too.

• Animal Protein – A diet with a high ratio of animal protein to veggie protein can increase bone loss and risk of fracture. Look for protein sources like beans, soy, grains and vegetables.
• Sodium – the greater your salt intake the more calcium is lost through the kidneys. Keep your sodium intake below 2,000mg per day.
• Caffeine – a mild diuretic that can again cause calcium loss through the kidneys. Keep your intake as low as possible as levels over 300mg can accelerate bone loss.
• Tobacco – just quit smoking, period!  Even second hand smoke interferes with calcium absorption.
• Sedentary Lifestyle – if you’re inactive you are at a higher risk for bone fractures.  Opt for at least 30 minutes a day of weight-bearing exercise and be sure to include strength training to maintain healthy bone mass.

Protecting the “Girls”

While heart disease is the number one killer of women, cancer is next in line and for women breast and gynecological cancers top the list.  Enrich your diet with vital nutrients to protect breasts and beyond.

• Fiber – helps remove toxic compounds and carcinogens. Get the best protective benefits with at least 30 grams per day of multi-source fiber.
• Soy -  wide ranging studies and evidence conclude that “regular moderate consumption of soy foods lowers the incident of breast cancer and may lower the risk of dying from breast cancer.” (JAMA, Journal of Nutrition, American Journal of Clinical Nutrition)  Be sure to get a minimum of 11 grams of healthy soy per day.
• Vitamin D – regulates cell growth, cell death and other cellular mechanisms which may play a role in cancer development.  As a result of studies showing a 30% decrease in breast cancers among women who had higher levels of vitamin D, a recommended intake is between 1,200-2,000UI per day.
• Green Tea – with antioxidant and anti cancer properties in its flavonoids, green tea has been shown to inhibit breast cancer cell growth and increase our immune systems.  Go for 1-4 cups per day.

While there are some areas of our life we can't control, we, as women, can make the right call when it comes to our hormonal health.  A few changes in diet and lifestyle can promote hormonal balance, reduce our risk of disease and result in a winning record for women in every season of our lives.
Women’s Health Product info: Here’s a coupon to pass along www.My24kVIP.com  vip code: myshot  offering discounts on 24K^TM (healthy energy/focus loaded with CoQ10, Grape Seed extract) and ordering info on SoySentials^®  (Lunarich, 20mg of hormone-healthy isoflavones and a comprehensive array of women-protective herbs).

Authors: Julie Waterman and Chris Toriello

© Copyright 2012 Chris Toriello. All rights reserved. This material may not be published, broadcast, rewritten or redistributed without written consent from the author.