Having trouble sleeping?

The clocks have gone forward meaning an hour has been lost, but has this been more problematic for you?
Do you have trouble getting to sleep? Do you cherish every hour you get in the land of nod?

Why not look through these tips to see if your nights rest can be improved?

1. Stick to a sleep schedule

Go to bed and get up at the same time every day, even on weekends, holidays and days off. Being consistent reinforces your body's sleep-wake cycle and helps promote better sleep at night. There's a caveat, though. If you don't fall asleep within about 15 minutes, get up and do something relaxing. Go back to bed when you're tired. If you agonize over falling asleep, you might find it even tougher to nod off.

2. Pay attention to what you eat and drink

Don't go to bed either hungry or stuffed. Your discomfort might keep you up. Also limit how much you drink before bed, to prevent disruptive middle-of-the-night trips to the toilet.
Nicotine, caffeine and alcohol deserve caution, too. The stimulating effects of nicotine and caffeine take hours to wear off and can wreak havoc on quality sleep. And even though alcohol might make you feel sleepy at first, it can disrupt sleep later in the night.

3. Create a bedtime ritual

Do the same things each night to tell your body it's time to wind down. This might include taking a warm bath or shower, reading a book, or listening to soothing music — preferably with the lights dimmed. Relaxing activities can promote better sleep by easing the transition between wakefulness and drowsiness.
Be wary of using the TV or other electronic devices as part of your bedtime ritual. Some research suggests that screen time or other media use before bedtime interferes with sleep.

4. Get comfortable

Create a room that's ideal for sleeping. Often, this means cool, dark and quiet. Consider using room-darkening shades, earplugs, a fan or other devices to create an environment that suits your needs.
Your mattress and pillow can contribute to better sleep, too. Since the features of good bedding are subjective, choose what feels most comfortable to you. If you share your bed, make sure there's enough room for two. If you have children or pets, try to set limits on how often they sleep with you — or insist on separate sleeping quarters.






http://www.mayoclinic.org/healthy-living/adult-health/in-depth/sleep/art-20048379

Road to Health - Motivation

One of the most difficult things about changing your lifestyle can be the motivation to get started.
I'm not talking looking at pictures of toned, gorgeous people in the gym or feeling pressured into it, but realising the benefits of getting healthy for you.

Once you've started making the small healthy changes to your life, it's likely you'll be so pleased with how your body feels as well as looks, you'll be on an upward spiral and be more than willing to continue on the road to health..

Visual stimulus can really be useful when trying to change our attitude to things.

Try putting these images around your home, in your car or in your diary. This way you are reminded of goals on a continuous basis and motivated to strive to achieve the healthy self you are capable of.

Having Trouble Waking Up?

The days are getting shorter and the mornings getting darker; getting out of bed can be difficult.
Maybe one of these delicious energy boosting smoothies can help you wake up..

1. Morning Sunshine Smoothie

Packed with vitamin C, this sweet and tangy citrus smoothie will inspire smiles on even the rainiest morning.

2-3 freshly-juiced tangerines

1 ruby red grapefruit (juiced)

A handful of frozen strawberries

Peel and juice the tangerines with the grapefruit, and puree the blended juice with the frozen strawberries.

4. Berry Boost Smoothie

1/2 cup blueberries

1/2 cup blackberries

1/2 cup cherries

1 banana

1 cup almond milk

1 tablespoon flax oil

1 teaspoon honey

dash of cinnamon

Blend all of the ingredients together until smooth and creamy.

7. Strawberry Fields Forever Smoothie

1 cup strawberries

1/2 a frozen banana, sliced

1 cup coconut milk

1 teaspoon honey or agave syrup

Puree all of the ingredients in your blender, and adjust sweetener to taste (if desired).

12. Melon Melody Smoothie

1 cup watermelon cubes

1 cup cantaloupe cubes

1/2 cup honeydew melon cubes

1 cup frozen strawberries

Puree all ingredients until creamy and smooth. This is an amazingly re-hydrating elixir.

http://www.lifehack.org/articles/lifestyle/20-juice-and-smoothie-recipes-for-energy-and-vitality.html

Run for charity or for yourself?

It's spring marathon buildup time, and, like tens of thousands of others, I'm clocking up the miles, getting the long runs in, and thinking about pacing. Friends and colleagues notice, and soon enough, I'm asked: "So, Jon, who are you running for?"

There's a slight pause. The answer, in my case, is either a) Phoenix AC(my club) or b) no one, or maybe, if I'm honest, c) me. That's to say, I'm not running for a charity, I'm not raising money for a good cause, there's no personal tragic story to tell. I'm training hard, and I'm going for a time (one that starts with a two). And I'm troubled, both by these possible answers, but also by the question itself.

Don't get me wrong: I've run for and raised money for charities in the past, and I applaud those who do. And it's not a matter of compassion fatigue; I'm just putting a bit of space between my running and my wider moral obligations; and fulfilling those obligations in different ways, not through my running.

The worry about the question is that it seems to assume that running itself, and in particular, training for a marathon, is a futile, pointless or self-indulgent exercise. Because it's pointless and self-indulgent, it needs justification. And this, I think, is wrong – and a little unfair. Suppose the conversation at work on a Friday turns to what people are doing at the weekend. Fred says: "Oh I'm playing football for my Sunday league team." Clare says: "Oh, I'm practising the cello for an upcoming concert." Mary says: "Oh, I'm planning to curl up in front of the fire, with a good book." Jon says: "Oh, I'm running in my local half marathon." In the normal course of events, only one of these replies will invite the further question: "Who are you raising money for?" But does running – racing, even – really need any more justification than any of those other activities?

http://www.guardian.co.uk/lifeandstyle/the-running-blog/2013/feb/27/not-running-for-charity

Healthy Breakfast Ideas!

You get up in the morning, you rush to get ready for work, you rush out the door without a breakfast. Perhaps you grab a bagel and cream cheese, perhaps a muffin, perhaps an Egg McMuffin. If you’re lucky, you get a pastry, a hearty breakfast of pancakes and sausage and eggs, or an English fry-up.

Unfortunately, when it comes to being healthy, none of these options is a great way to start your day.

Several readers asked about healthy breakfast ideas, and in truth, it’s a dilemma that many of us face each day. Either we don’t have time for breakfast, or we don’t have many healthy options.

The first problem is a problem, because it means that you start the day with an empty stomach. That means that by the time you are getting into the swing of work, your blood-sugar levels are dangerously low. The result: you need an instant sugar fix, which usually means a donut or pastry or some other unhealthy choice.

The second problem is also a real problem, because traditional breakfasts don’t usually come in healthy flavors. Here are the options that most people think of as breakfast:

• Too sugary or carb-filled. Pancakes, waffles, toast, donuts, pastries, scones, bagels, pies, sugar cereals, breakfast bars, muffins (which, let’s face it, are usually just cake). I’m not anti-carb, but the problem with many breakfasts is that they are low in fat and protein, and nothing but empty carb calories. This starts your day with a high blood-sugar level, which your body will quickly adjust for and drop, and you’ll be on a roller-coaster blood-sugar ride all day.
• Too fatty. Fried eggs, sausages, bacon, cream cheese on your bagels, cheesy omelets, Egg McMuffins, Sausage McMuffins, hash browns, anything English or Scottish.

What does that leave us with? Actually, there are a lot of options. The 10 below are just a few ideas, but I’m sure you can think of many more. Look for protein without too much saturated fat. Look for whole-grain carbs. Look for low-fat dairy or soy options. Look for fiber and nutrients.

But how do you find the time? You make the time. Get up 15 minutes earlier. Pack something to eat on the road or when you first get to work. Prepare it the night before if necessary. I recommend the first option — waking a little earlier — as it’s nice to be able to have a nice cup of tea or coffee with your breakfast, relaxing before the rush of the day starts.

Oatmeal, flaxseed, blueberries & almonds. To me, this is the perfect breakfast. Steel-cut oatmeal is probably the healthier choice, but if you are in a hurry, the instant kind will do fine (it doesn’t have as much fiber, but the other ingredients make up for that). After microwaving the oatmeal, add ground flaxseed, frozen blueberries, sliced almonds. You can add a little cinnamon and honey (not a lot) if you’re using the non-instant oatmeal. That’s four power foods, full of fiber and nutrients and protein and good fats, with only a couple of minutes of prep time. And very tasty!

Kashi Golean Crunch. Actually, any whole-grain, high-fiber cereal is a good choice, but I mention this particular one because it’s a favorite of mine. It has a high amount of protein and fiber, low sugar. Add low-fat milk or soy milk (which has 1/3 the saturated fat of 1% milk), perhaps some berries if you like.

Scrambled tofu. Healthier than scrambled eggs. Add some onions, green peppers or other veggies, some light soy sauce or tamari, maybe some garlic powder, and black pepper, stir-fry with a little olive oil. Eat with whole-grain toast. Fast and delicious.

Fresh berries, yogurt, granola. Get low-fat yogurt (not non-fat, as it often has too much sugar) or soy yogurt, cut up some berries or other fruits, add some healthy cereal. I actually use the Kashi Golean Crunch instead of granola, as many brands of granola have way too much fat and/or sugar.

Grapefruit with whole-wheat toast & almond butter. Add a little sugar on top of the grapefruit, and it’s actually pretty good. The almond butter is healthier than peanut-butter, with lots of good protein to fill you up.

Fresh fruit salad. Cut up some apples, melons, berries, oranges, pears, bananas, grapes … any or all or whatever your favorite fruits are. Add a little bit of lime or lemon juice. Perfect.

Protein shake with extras. I use soy protein powder, but whey works well too. Blend up with low-fat milk or soy milk, some frozen blueberries, and perhaps some almond butter or oatmeal. That may sound weird, but it’s actually pretty good, and pretty filling. A little ground flax seed works well too.

Eggs with peppers. I’m not a fan of eggs, but many people love them. Egg whites are healthier than whole eggs. Scramble with a little olive oil, red and green bell peppers, maybe broccoli, onions, black pepper. Goes well with whole-wheat toast.

Cottage cheese and fruit. Get low-fat cottage cheese. Add any kind of fruit. Apples, citrus, berries.

Gibb’s muffins & jam. While most muffins you buy at a coffee shop or grocery store are just empty carbs with lots of fat (basically, cake), this is a delicious recipe with lots of fiber and nutrition. (Note: the recipe in the link doesn’t mention it, but it’s actually a recipe from Simplify Your Life by Elaine St. James — it’s her husband Gibbs’ recipe). Bake them the night before, and they’re perfect in the morning (and for days to come). A little honey or jam makes them perfect.

Written by Leo Babauta (http://zenhabits.net/10-tasty-easy-and-healthy-breakfast-ideas/)

Top Exercise Tips For 2013!

There is something magical about the night of 31st December; no matter how tiring the year has been, no matter your emotional struggles and even if you did not achieve a single health goal or resolution, by 12noon of the 1st of January, you will feel totally refreshed and energized. You are ready to take on the New Year and turn it into your best ever. If you have been too busy to ever notice this phenomenon, this is your chance to cease this once a year opportunity.
This crusade about adopting a healthy lifestyle does not mean one is immune to diseases, NO! but your quality of life is much better than it would have been if you did nothing. Inspite of my background as a medical doctor and being certified as a specialist in exercise therapy and fitness nutrition, I have health challenges but I am much better off adopting a healthy lifestyle and I pray you do the same even if you are struggling with your health.
The more active you are the more likely you are to live longer, have a more youthful brain, enjoy better mental health, have a reduced risk for diabetes and other lifestyle diseases, a better recovery from heart failure and stroke and you perform better academically, socially and professionally – and that is only the tip of the iceberg! 
I have heard people do hundreds of abdominal crunches daily and this is for one reason – to tame that bulge around the midsection. There is no shortcut to permanent fat loss! You can’t isolate fat loss to one part of the body so get ready for a total body overhaul. Many people do strength and toning exercises in an effort to trim fat from areas such as the arms, thighs, hips or “stomach” but that is as far from the truth as the Earth is from Pluto. These exercises including abdominal crunches can help firm muscles. If the targeted area still carries an extra layer of fat, it won’t look much different. We all craze for a six-pack abdomen but are we prepared to pay the price? For the majority of us, a firmer “one-pack” still calls for celebration.
The winning formula is simple but not easy. Watch what you eat and drink, indulge in cardiovascular exercises and strength or weight training. Cardiovascular exercises such as walking and jogging will burn calories and resistance training is a must if you want to burn fat. Our ladies should not avoid this. The marginal increase in muscle mass that comes with resistance training increases your metabolism and the great news is that you burn calories ALL the time even when you are relaxing at home.
I am not certain how many of us want to live to be a hundred years old but it appears you could improve your chances if you get some additional sleep, improve your diet and social connections, exercise and increase spiritual activity. In 2013, do not just exercise but do it RIGHT!

BEWARE OF THESE
1. Wrong Posture
a. The right posture is life-saving and will reduce your hospital visits. Ensure the right posture when you sit, lift and even walk. Keep your body straight as you walk, fight the urge to bend. I often see people crouch over a treadmill – you are harming your back.
2. Wrong Shoes
a. If you have to go walking or jogging even on a treadmill, wearing the right shoes is very important. The wrong shoes could lead to severe pounding of your joints and many people have ended up with osteoarthritis the “wear and tear disease”, inflammed tendons and inflammation of the soles of the feet (plantar fasciitis); I believe you have experienced that agonizing pain when you get out of bed after a long rest.
3. Using Weight Belts
a. Some of us are obsessed with using weight belts and this may not be the best for our core muscles. If you have a back problem or are carrying very heavy weights then it will be necessary to fall on the belt for support but reaching out for the belt when lifting a feather in the gym may be an over kill.
MY FAVOURITE EXERCISES
Remember to always work large muscle groups first. Do not abuse your muscles, there is no point exercising the same muscle groups everyday. Your muscles need rest periods for repair and growth.
1. Squats
a. Squats and lunges are both great. They all work large groups of muscles and are very effective but I will stick my neck out for Squats because they are slightly easier to perform. Squats target the thigh muscles and buttocks.
b. Keep your feet shoulder width apart and back straight (standing posture), bend knees and lower rear till thighs are horizontal then return to the standing position. Repeat. If you have difficulty start with a chair behind you and with your back straight try to sit on it but do not let your buttocks touch the seat. 
2. Push-Ups
a. This is great for the chest, shoulders, triceps and core muscles. It is probably the most popular strength training exercise of all time. You may vary it by putting your toes on an incline etc.
3. Bent-Over Row
a. A recent addition to my favourites. It works muscles of the upper back as well as biceps. Your feet should be shoulder width apart and knees slightly bent. Flex forwards at the hip. Hold the weights beneath the shoulders, then flex elbows and lift both hands towards the sides of the body. Now slowly lower hands to starting position.
4. Abdominal Crunches
a. To avoid injuring your neck make sure you keep it in-line with your spine. To make life easier you could keep looking at the ceiling while you crunch. If at any point the ceiling (or sky) is out of view then your technique is wrong.
AS ALWAYS LAUGH OFTEN, WALK AND PRAY EVERYDAY AND REMEMBER IT’S A PRICELESS GIFT TO KNOW YOUR NUMBERS (blood sugar, blood pressure, blood cholesterol, BMI)

written by Dr. Kojo Cobba Essel
Moms’ Health Club

10 tips for a healthier 2013!

1. Eat something green or raw with every meal

Throwing spinach in your eggs or kale in your tomato sauce, soup, or smoothie is so easy and you won’t even taste it.  Start easy with eating a banana with breakfast or carrots with lunch! Finding it difficult to get enough greens in your diet? Try Supplements. Find a high quality multivitamin to take every day. Throw out generic store bought, cheap, synthetic ones since you literally flush them down the toilet anyway.  Start adding healthy items to your diet and your taste buds will literally change. Your body will crave what you put in it! 

2. Go without TV or computer at least once a week

As a culture, we have become TV and social media obsessed. Give your brain a rest!  Better yet, make a no phone date with your spouse or a friend where you turn off your phones. Talk to each other. Listen to each other without any distractions.

3. Set goals

Stop and write them down! Start with what you want to accomplish this year. Better yet title it what you WILL accomplish this year. Do this for health, finance, career, family, etc. List at least three goals for each topic and tape it to your fridge.

4. Change one bad habit

Whether you always get popcorn at the movies or that Monday afternoon latte, try to change it! Behavior modification is the most important tool when pursuing optimal health.  You may not even realize some habits that you have formed throughout your life. Write them down and just pick one at a time. Start easy on yourself!

5. Stretch your body

What does a baby do when it wakes up? What do our pets do when they wake up? STRETCH! It is just as important to stretch your body after resting as it is after strenuous activity.  Stay tuned to our website for our easy at home spinal stretches which are as important to do daily as brushing your teeth!7. Quit soda and alcohol

Cutting down on the last of the legal drugs, as I like to call it, will change your life. I don’t care if your soda has no calories or caffeine or you drink skinny martinis.  It is “poison” as my grandmother always says. Drinking water with lemon while out at restaurants will not only save you money, but illness and calories. Use the extra money you save and put it towards upgrading to organic food.

8. Cut down on sugar

There is an abundance of information out there that sugar is toxic. It feeds the pathogens in our body that causes illness. It is also very addictive and the more you eat it the more you crave it. See if you can go one whole day without eating anything with sugar in it. Completely cut out high fructose corn syrup! It is very toxic. Watch out for “glucose-fructose syrup” while overseas which is the same compound but a different name… so sneaky.

9. Count your blessings

As said by the great Bing Crosby, “count your blessings instead of sheep.” It is extremely important to appreciate every gift we have even when life is tough. Think about what you are grateful for every night before you fall asleep. I remember having an older patient who said “every morning you can get out of bed is a good morning.” I could not agree more.

10. Get adjusted by your local chiropractor!

It is imperative for your health to get your spine adjusted. The health of your spine and nervous system is directly correlated with the health of your brain and your body. Waiting for pain in your back to see a chiropractor is as foolish as waiting for a skin infection before showering. Without proper care of your spine, your spinal joints will deteriorate. When joints become subluxated, motion and alignment become lost, leading to improper signaling and communication in the body. Bottom-line, getting your spine adjusted is by far the most important and the easiest way to get healthier this new year. You can eat the most organic fresh off the farm veggies but if the communication to your digestive system is interfered with than the food will not be digested optimally. This is why it is so important to take care of your spine and nervous system for whole body health!

written by Dr. Jamie Engel

How to Get Motivated and Improve Motivation!

By Remez Sasson

Motivation has become a popular word nowadays. There are motivational coaches and speakers, and motivational books and articles. What is it actually, and why do you need it?

Motivation is a driving force. In order to accomplish anything, you need a driving force, otherwise nothing will happen. A wish is not strong enough to make you take action. A wish is a weak desire. Only a strong desire can drive forward, to act and accomplish aims and goals.

In order to get motivated, you need to know exactly what it is that you want, to possess a strong desire, and to be willing to do whatever it takes to accomplish your goal.

More than often there is lack of motivation or only a short-lived one. How many times have you started enthusiastically a weight loss program, began a bodybuilding or aerobics training program or started to learn a foreign language, only to stop after a short while? Few people possess enough willpower and self-discipline to go through to the end with what they begin (this is one of the reasons I have written the book "Will Power and Self Discipline").

It easier to show motivation in connection with a subject that is dear to you. If you desire something, but you don't feel motivated enough to act, this means that the desire is not important enough. To be motivated to take action and do something in respect to your desire, you need to possess a really strong desire.

Motivation has much to do with the emotions and the imagination, which means that if you want to increase it, you have to work on your feelings and imagination.

Tips to increase your motivation:

1. Think, meditate and find out whether you really want to achieve your desire, and whether it is worth the effort and time.
2. Make your goal very clear. Writing it down will help.
3. Think often about your goal or desire.
4. Visualize your goal as already accomplished, and close your mind to contrary thoughts.
5. Read books or articles about the subject of your goal.
6. Read about people who have achieved success.
7. Think often about the benefits you will gain by achieving your goal.
8. Visualize, and think about how you would feel after achieving your goal.
9. Repeat positive affirmations such as: "I have the desire and inner strength to achieve my goal". Repeat this affirmation often, with faith and strong feelings.
10. Start with doing something small concerning your goal. Success in small matters leads to greater success.
Motivation is the powerful engine that moves you towards success and accomplishments in every area.