Sleep Better in 7 Steps

Everyone has occasional sleep problems, but constant sleep shortage can add stress to your life.  Stress hormones produced during the day (like cortisol) are actually eliminated as you sleep at night. Try some or all of the suggestions below to see if it helps you sleep better:

1. Adopt a Regular Routine (and follow it every day, including weekends). Going to bed at the same time every night and waking at the same time every morning can help your body maintain a regular sleep/wake cycle.
2. Don't Nap. People who nap often have trouble sleeping at night. Skipping the nap can help you fall asleep faster at bedtime and your body will be better able to maintain sleep throughout the night.
3. Reduce or remove Caffeine and Alcohol. They are both diuretics that may cause you to wake up for a middle-of-the-night bathroom trip. Caffeine, a stimulant, interferes with good sleep and alcohol causes early awakenings and difficultly returning to sleep.
4. Train the Brain. Use the bed for sleeping only, not for watching TV, eating, or working. These things make it more difficult for the brain to shut down. Instead, train your brain to know that once you get into bed it’s time to go to sleep.
5. Avoid Carbs before Bed. Don’t eat sugar or carbohydrates within two hours of going to sleep. Make your next bedtime snack a food that promotes sleep, like turkey, nuts or warm milk.
6. Exercise. Another reason exercising improves our health - it decreases stress, which increases sleep. Just don’t exercise in the evenings because it can cause brain stimulation which makes it difficult to snooze.
7. Relax. If you’ve been trying to fall asleep for 30 minutes, but can’t, get up and try doing something relaxing for 30 minutes (like light reading or a warm bath). Go back to bed when you start feeling sleepy.

Treating Joint Pain with Anti-inflammatory Foods

Many factors can lead to chronic joint pain. More often than not, the root cause is systemic inflammation, not old age. The pain that you experience is your body’s way of telling you that it’s irritated and needs some help. So instead of brushing it off or tuning it out with a pill or two, take the time to listen.  One way to address the condition is to group foods as "Inflammatory Hot foods" vs "Anti-inflammatory Cooling foods".  A summary of these food categories is given below: 

Inflammatory Hot Foods - Avoid These:

• Fried foods
• Red meat from corn-fed animals raised with antibiotics and/or hormones
• Partially hydrogenated (trans) fats (found in margarine, chips, processed baked goods)
• Saturated fats (e.g., animal fats such as butter and lard)
• Corn oil, safflower oil, sunflower oil or soy-based oils
• Soft drinks, including both diet and regular soda and fruit juices
• All forms of sugar, including natural and refined
• White flour and other processed grains
• Most fast-food and prepackaged meals

Anti-Inflammatory Cooling Foods - Eat More of These:

• Dark green vegetables (including spinach, kale, and seaweed)
• Antioxidant-rich fruits and vegetables, as well as vitamin C and E supplements
• Raw nuts and seeds (including almonds, pecans, and walnuts)
• Omega-3-rich fish, such as salmon, mackerel, and anchovies (or supplements containing EPA/DHA)
• Cold-pressed oils such as virgin olive, macadamia nut, grapeseed, and avocado
• Soups made with free-range poultry or meat bones
• Limited amounts of gluten-free whole grains, especially amaranth, millet, and quinoa

Get Electrolytes!

Electrolytes are essential muscles and neurons.  As most of you know, the over-sweetened sports drinks are not the answer to real hydration.  Below are 4 ways to replenish your electrolytes naturally and give your body some serious nutrition at the same time:

1. Juice Celery + Apple + Lemon - This juice combination works wonders for replacement of electrolytes. The celery has a natural source of sodium, potassium, magnesium, chloride, and phosphorus. Apple provides additional potassium and natural sweetness. Lemon is the highest electrolyte containing citrus fruit.


2. Stir Sea Salt + Baking Soda + Lemon Juice + Maple Syrup into 8 ounces of Water – This is a great natural remedy for serious endurance athletes – You might think drinking baking soda is a little weird, but it’s been used for centuries to treat various aliments. In this case, it’s added to the mix because it makes the body less acidic and provides an additional source of sodium bicarbonate.


3. Shake Raw Coconut Water & Chia Seeds - Raw coconut water has a ton of electrolytes and potassium that will not only help you stay hydrated but also keep your body from getting any cramps. It is completely natural and very low in sugar. Combine this with a packet of chia seeds and you have a 1-2 punch! Chia seeds are an incredible energy food – full of omega 3 fatty acids, protein, fiber. These seeds have the ability to keep you from getting dehydrated because of they can hold 9 times their weight in water!


4. Blend Frozen Banana + Almond Milk + Kale – This smoothie is extremely hydrating. The banana provides a good source of potassium and magnesium which help regulate your fluid stores. Almonds are extremely rich in magnesium and potassium. When you make your almond milk, make sure you add sea salt (store bought almond milk already has salt added to it). Kale is a superfood and another excellent source of magnesium and calcium.

Best Form of Calcium Supplement

With so many options, what is the best form of Calcium?  To start, it is important to know that calcium is best absorbed in an acidic medium, hence best utilized, generally, when taken with food.  In addition, calcium can compete for absorption with other minerals such as iron, zinc and copper which are normally taken in smaller amounts.  Calcium should be taken at a separate time of day from a multi with minerals, or the large amount of calcium will potentially interfere with utilization of the iron, zinc and copper.  Some calcium supplements may include zinc, but these wouldn’t be my first choice for calcium.  The small amounts of calcium included in multis isn’t enough to worry about since usually it’s only about 100 to 200 mgs.  Fiber supplements should be taken at a different time of day then minerals, since the fiber may bind minerals in insoluble complexes and interfere with absorption and utilization.
 
Below is a listing of all the forms and what their strengths and weaknesses:

Calcium Citrate has the advantage of being mildly acidic in nature (derived from Citric Acid); this acidity enhances absorption, even when taken without food. 

Hydroxyapatite includes both calcium and phosphorus in a two to one ratio; calcium and phosphorus compete for absorption, so, if dietary intake is skewed from the one to one ratio of the two required (1000 mgs of each per day), the phosphorus may hinder calcium absorption.  Those with very high protein intake, as well as those with liberal intake of carbonated beverages like soda may have high enough phosphorus already that additional phosphorus with the calcium is not desirable.

Aquamin is well-utilized and is appropriate for individuals who want a plant-based calcium.  It tends to be quite a bit more expensive than other calcium forms.

Coral calcium is fine for absorption, but it is sometimes overpriced for benefits given.  Trace minerals in a mined form of coral calcium would probably not be as high as in a marine-grade coral because of leaching of minerals from environmental exposure.

Calcium carbonate has the advantage of high milligrams per pill since it’s 40% calcium by weight (higher percent than other forms).  It’s not as well absorbed, especially if an individual has low stomach acidity anyway or is taking an acid blocker.  Calcium carbonate is alkaline (basic) in nature - think similar to antacids.

Good Skin, Bad Skin, Part 2

Want bad skin?  I didn't think so... What you leave off your plate is sometimes just as important as the food you’re putting on it.   Below are 3 food classes that will slowly diminish the glow of your skin:

1. Sugar - Sweets and refined carbs raise glucose levels, which increases advanced glycation end products, which in turn interferes with the repair of collagen and elastin, a protein that allows skin to retain its shape.
2. Saturated Fat - Found in marbled meats and full-fat dairy products, saturated fats may make you look older. Experts say that eating a lot of saturated fat can induce skin-aging inflammation.
3. Alcohol - With the exception of resveratrol-delivering red wine, alcohol can take a toll on your skin. It dries out skin and when metabolized in the liver, it creates skin’s enemy: free radicals.

Good Skin, Bad Skin, Part 1

Want Good Skin?  Then you need to nourish your skin from the inside by eating foods that slow the aging process. A combination of a healthy diet and specific foods and nutrients can do everything from hydrate your skin to protect it from the environment. Below are 4 food classes that will help you eat your way to great skin:

1. Vitamin C Foods - Oranges and other citrus fruits, peppers and kale are all high in vitamin C. A British study showed that women who ate higher amounts of this antioxidant vitamin had fewer wrinkles and less dry skin.
2. Lean Protein - Protein is a building block of collagen, which gives skin its elasticity. When collagen and other proteins break down, it causes the skin to fold into itself, creating wrinkles. Lean protein foods include skinless poultry, egg whites, fish and tofu.
3. Fatty Fish (Alaskan Sockeye Salmon) - A natural source of omega-3 essential fatty acids (EFAs), fatty fish help guard and protect your skin from the environment, including the sun, according to three British studies. The best fish to put on your plate include salmon, tuna, mackerel and trout. If fish isn’t your thing, walnuts, flaxseeds, canola oil, pumpkin seeds and tofu containing ALA are also natural sources of EFAs.
4. Produce Rainbow - Load up on colorful fruits and vegetables, especially ones that are yellow, orange or red. Produce in these colors is a source of carotenoids, free radical-fighting antioxidants that nourish the skin. They include beta-carotene, which helps skin stay hydrated and increases collagen production and lycopene, which protects skin from environmental damage.

Chia! 4 Reasons to Choose Chia

1. Chia seeds are packed with nutrients, including calcium, fiber, vitamin C and iron. They’re the best known plant source of omega-3s (alpha linolenic acid). Unlike other types of seeds, they do not need to be ground or crushed to use.

2. Chia is the perfect breakfast protein. Without an overpowering flavor, chia can be added to your favorite breakfast cereal or

drink.

3. They are a quick & easy food topping. Add to baked dishes for a crunchy topping or use in place of breading for fish or chicken.

4. Chia can be a great egg substitute (thickener): Take 3 tablespoons of water and 1 tablespoon of chia seeds. Whisk together and let sit for 10 minutes until thick. To use it in place of guar gum or xanthan gum, just "use the same amount of chia mixed with twice that quantity of boiling water."