Six Natural insomnia-fighters that will put you to sleep faster than counting sheep

Sleep is essential to our health. If you don’t believe me, you’ve never suffered from insomnia. During periods where we lack adequate rest, our health can start to deteriorate due to low immunity; we can slip into a depressed mental state due to lack of sleep and stress on our bodies and minds; and our relationships—both personal and work—can suffer due to irritability and the inability to concentrate. However, if you ever suffer from bouts of insomnia, there are many supplements and natural therapies that can ease you back in to a peaceful, quality sleep. A whole lot quicker then counting fuzzy sheep, that is!

Natural sleep vitamin and supplement aids are readily available over-the-counter at any U.S. drugstore. However, if you compare prices online—especially with pharmacies that sell Canadian drugs at discount prices—you will find a more economical way to improve the quantity and quality of your sleep. As always, it’s wise to talk with your doctor if you suffer from insomnia, as a prescription solution might be better suited to your body and health concern.

The most popular over-the-counter supplements and natural therapies to get you to sleep are:

1. Skullcap

I’ve taken this sleep aid myself in the past and it has never failed me. Don’t be put off by the name that actually stems from the shape of the plant’s seeds, which, obviously, resemble tiny skulls. Skullcap gets you to sleep by as a powerful sedative on the body’s nervous tension. It can be taken in tincture or tea form, but I took in as in capsule form about 30 minutes before bedtime. Physicians discovered Skullcap in the 1700s and used it to ease nasty rabies symptoms. The University of Maryland Medical Center warns against any use of skullcap over the long term as it’s been known to cause seizures and irregular heartbeat. It also advises diabetes (high blood sugar) sufferers to avoid this supplement altogether, as it may lower blood sugar levels and increase the risk of hypoglycemia (low blood sugar).

2. Melatonin

This extremely popular supplement for insomniacs works by regulating sleep patterns via a hormone that’s already naturally produced by our bodies. Melatonin is secreted by the pineal gland, located in the brain. Its soothing affects were found to increase quality of sleep for patients over a short period of time. A series of studies from University of Alberta of 651 people who complained of disturbed sleep, administered Melatonin to patients for a period of approximately three months. Although the studies showed no side effects from melatonin use, scientists advise patients suffering with depression, schizophrenia, autoimmune diseases, and pregnant and nursing women to avoid using melatonin altogether.

3. Valerian root

Valeriana Officinalis is a popular over-the-counter supplement for sleep used in Germany. Akin to a prescription sleeping pill, valerian root calms the GABA neurotransmitter in the brain. If you can’t rest your mind enough to go to sleep, valerian root may be for you—without the rather harmful and addictive qualities of prescription sleeping pills. Again, the verdict is still out on this supplements side affects so doctors advice taking it in the long term (longer than three months) as it can make you extremely groggy.

4. Hatha yoga

A gentle style of yoga that incorporates deep breathing as well as gentle stretching will ease your sore muscles and active mind so you can get a good, restful sleep.  To back it up, Harvard scientists had patients do daily yoga sessions for eight weeks. They found patients not only fell asleep faster, but also remained asleep longer.

5. Breathing and meditation

Meditation sessions are excellent for calming the body and mind because they put you in a peaceful state, which not only soothes a wandering mind, but helps the body visualize positively in a state of rest. Just meditate at home before bed by lying comfortably on the floor for 20 minutes in a prone position. Concentrate on clearing your mind and breathing slowly. Concentrate on your breath as you inhale fully, pause, and then exhale fully until your lungs are empty. Do 15 rounds before you head to bed.

photo credit: Shutterstock/Photographer

If you are looking for a meal on the run, there is a new product that could be perfect for you. Available at Whole Foods stores nationwide, mix1 is the answer.

While it’s a beverage, it is not simply another energy drink or a water-based vitamin supplement. Instead, mix1 is a liquid meal that can provide you with everything you need out of breakfast or nutritious snack. Packaged in an eco-safe container, mix1 is all-natural and tastes great.

With a yogurt like taste, you get all the nutrients you need and a healthy dosage of carbs and proteins to fortify your body. You’ll have all day energy as mix1 has 200 calories and 11 milligrams of powerful antioxidants. If you are on a low fat diet, this is a great alternative for you because it only has 2.5 grams of fat. While mix1 tastes like yogurt, it’s free of dairy products, so it’s safe for virtually any type of diet.

You can drink mix1 at any time of the day. Drinking mix1 for breakfast is a great way to start your day off right. If you find yourself skipping breakfast completely, try adding mix1 to your morning routine to get the energy you need without any preparation time. Another great time to drink mix1 is after a workout or between lunch and dinner as a snack.

Each mix1 drink contains 23 vitamins and minerals and 15 grams of premium whey protein isolate. It’s also the equivalent to 3 servings of fruits or vegtables and has the antioxidants equal to four cups of green tea.

mix1 come in four tangy yet creamy flavors, including Blueberry-vanilla, Lime, Mango and Mix Berry.

For more info on mix1, check out the mix1 website at mix1life.com.

On November 4, just 2 hours and 23 minutes after having begun the 26.2 mile race, Paula Radcliff crossed the finish line of the New York City Marathon, winning 1st place in the women’s division. Making her win all that more impressive is the fact that Radcliff is a new mom, having only given birth this past January.

For many new moms (and dads), the idea of training for a marathon when you’re short on sleep and big on the wonder of your new bundle of joy is almost impossible to imagine. But beyond that, Radcliff’s amazing victory brings to the foreground questions of when it’s okay for a new mother to begin exercise again. There’s no definitive answer – it varies according to each woman – but many agree that there should be no strenuous exercise during the pregnancy and for at least 6 weeks after a natural birth.

As a professional runner, Radcliff ran throughout her pregnancy and began training again shortly after her difficult labor. Even though she’s a seasoned, experienced racer with six previous marathon wins, the workout schedule was still too much for her body: in May, she suffered a stress fracture of her spine, which stopped her from training for a full eight weeks. Again, Radcliff is a woman who has trained hard for a very long time. She is far more prepared than most to train during and after a pregnancy.

So where does that leave the rest of us? Mostly in a rocking chair, holding and bonding with our new baby. After a pregnancy and birth, our bodies change. Sleep cycles most definitely change. In order to stay healthy, we need to give our bodies a good rest before bouncing back to previous routines. Don’t push it and always talk with your doctor before beginning a new exercise schedule.

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Gaiam offers a wide variety of trendy and eco-friendly basics — everything from a ribbed tank, to a structured boat-neck jacket, to a chic swing top … all perfect compliments to your new ankle boots and high-waisted jeans.

Bamboo/organic cotton clothing is the newest eco-friendly fabric innovation from Gaiam. This luxuriously silky knit is made from 67% fast-growing and sustainable bamboo, 30% organic cotton and 3% spandex.

One of the cutest new items available from Gaiam is this adorable Swing Top. This A-line style tank would look great belted over leggings. It’s on sale right now marked down from $38 to $29.

Check out this top and the rest of the Gaiam yoga wear, fitness equipment and other eco-friendly items at Gaiam.com.

In the nation’s ongoing battle of the bulge, there’s a fight in New York City to get calories on the menus of all major fast-food restaurants. Talk about sticker shock.

Though the proposal has already been denied once by a judge, city health officials have tweaked and reworked their original plan, hoping that the changes will be just what the doctor ordered. The idea behind the law would be to assure that burger-and-fries consumers were aware of the nutrition values of their food. To do this, calorie counts would be displayed next to their corresponding offerings, as large and prominent as their prices.

Resistance to the law has been met on several counts, most understandably with the restaurants that feel they are being micromanaged by the government. Their argument? Nutrition information is readily available online and many times onsite, so to add calorie counts to the menu would cause unnecessary clutter. Additionally, customers may not want to see the nutritional information for what they’re ordering. Furthermore, fast-food chains have said that the health department simply doesn’t have this kind of authority.

Only time will tell what happens on New York City’s fast food menus, though one thing is true: the country is fighting a weight battle and something must be done.

Many vitamin-enhanced waters don’t taste very good at all. They oftentimes have an aftertaste or just poor flavor. Recently, I tried 24c from the Jones Soda Company.

This great tasting vitamin-enhanced water is high in vitamin C and balanced to offer a full day’s supply of essential vitamins and electrolytes.

Every bottle of 24c is fortified with vitamins and minerals to help nourish and replenish your body. These nutrients include Vitamins C and E for powerful antioxidant and immune system-boosting properties, Vitamin B to help promote healthy skin and muscle tone, and Vitamin A, zinc, and chromium for healthy vision, bone growth, and metabolism support.

Unlike sodas and other drinks, 24c is free of high fructose corn syrup. Instead, it is naturally sweetened with pure, natural cane sugar for just the right sweetness without the aftertaste of sugar substitutes.

24c comes in six natural flavors – Lemon Lime, Mandarin Orange, Tropical Citrus, Peach Mango, Berry Pomegranate, and Cranberry Apple. It is available in 20-ounce bottles or 10 gram drink mix packets. I can only vouch for the bottled variety, but I’m sure the powder mix is equally as delicious.

24c is wonderful drink option for adults and kids of all ages. We should all make an effort to lower our intake of refined white sugar and high fructose corn syrup. By drinking more fortified water, as well as drinking less soda and other sugary drinks, we can be drinking our vitamins instead of sugar!

You can learn more about 24c at 24c.com. 24c is sold at grocery stores and Cost Plus World Market stores across the U.S. and Canada.

If you are a busy mom who has to juggle many different priorities, you may feel as if you don’t have enough time to keep yourself healthy. However, by changing your daily routine just a little bit, you can improve your health by leaps and bounds.

The first thing you want to do is watch what you eat and drink. Avoid foods that are high in calories and don’t give you any nutrition. Instead, look for good tasting foods that also have vitamins and minerals. Your diet should consist of balance meals of fruits, vegetables, whole grains, healthy fat and lean protein sources. Make sure to take a multivitamin that provides vitamins, minerals, calcium, iron and folic acid.

Also, be sure to watch what you drink. Instead of drinking soda or any other type of drink that is high in calories and sugar, drink water. If you drink a lot of water, you can lower the amount of calories you intake daily and you can also keep yourself from getting dehydrated.

Next, ensure that you are getting enough sleep. Busy moms have to work long hours and sometimes aren’t able to get a good night’s rest. If that’s the case, try to find time during the day to take a nap. Sufficient sleep is vital to stay healthy.

Lastly, remember to exercise. If you don’t have time for the gym, walking is a good exercise – especially for new moms trying to shed the baby weight. If you can walk for 30 minutes a day, you will be surprised by how much weight you can lose!

As we head into 2008, here are three healthy New Year’s resolutions to add to your list.

Watch What You Eat
Whether you want to lose weight or simply sustain your current weight, it’s important to watch what you eat. The easiest way to do so is to keep an eye on how many calories you are consuming daily. If you find yourself eating out a lot, you should at least try to limit your caloric intake. To do so, check the calorie count on your favorite foods to make sure you aren’t eating food on a daily basis that is overly high in calories. If you are on a more strict diet, you can set a daily calorie goal and then try to stick to that number.

Exercise More Often
Nearly all of us could afford to exercise more often. Exercise is a vital part of a healthy lifestyle. Even if you are happy with your weight, you should still exercise to keep your body healthy. Exercise is also a natural release for built up stress and anxiety. If you are just beginning your exercising, you can start off with just walking. Setting a goal to walk more often is a great way to get into the habit of exercising.

Smile
You can improve your quality of life and even live longer if you can just smile more often. Multiple studies have shown a correlation between happiness and overall health. It’s amazing how much healthier you will feel if you just make it a priority to smile and enjoy the small things in life!

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According to US Recall News, the FDA has issued a warning to all consumers regarding the risk of liver damage when taking Hydroxycut supplements.

The FDA has received dozens of reports complaining of serious health problems associated with Hydroxycut, including permanent liver damage. There has been at least one death from renal failure (liver damage) associated with Hydroxycut, according to FDA reports.

Consumers who have been taking Hydroxycut products for extended periods of time (months or years) should schedule an appointment with their doctor to discuss the risk of liver damage and other health issues associated with these products.

Many people start their day off on the wrong foot by eating an unhealthy breakfast. While sugar filled cereals and pancakes topped with butter and syrup are popular breakfast food options, you can find much healthier choices without having to sacrifice taste.

1) Cereal with fruit
If you love sweet cereal, you aren’t stuck with sugared cereals. Instead, you can eat healthy whole grain cereal and add fruit. Blueberries, strawberries and bananas are examples of fruits that go great with cereal.

2) Low fat, low sodium bacon
Low fat, low sodium bacon has all the great taste you expect from bacon, but it’s much healthier. You can also try turkey bacon, which doesn’t taste quite the same but is even better for you!

3) Protein shake
If you want to add more protein to your diet, a good way to do so is to start your day with a protein shake. You can either buy a premade shake at the store or you can blend your own. You should be able to get at least 20 grams of protein per glass.

4) Eggs with salsa
Instead of using butter to add taste to your eggs, use salsa instead. Salsa is very low in calories and tastes great when mixed with scrambled eggs. You can also add vegetables such as onions, peppers and tomatoes.

5) Peanut butter pancakes
You can replace the syrup on your pancakes with peanut butter. Peanut butter has a lot more healthy vitamins and minerals than syrup. You can also top your pancakes with fresh fruit or low sugar jelly.

Do you ever feel like you are having trouble thinking? Take a look at these brain foods. Brain food, as the name suggests, is food that aims to feed your brain and help it work as well as possible.

Here is a list of the top ten brain foods:

1. Water: Water doesn’t contain any vitamins but it’s essential for your body. Dehydration is a big enemy for your brain so make sure you drink enough water throughout the day.
2. Grape juice: With a healthy amount of antioxidants, grape juice is great for brain function. It should help you short-term memory and hand-eye coordination.
3. Eggs: Having eggs for breakfast is a great way to start your day. Eggs contain choline, which is great for improving your memory.
4. Beef: Beef has a lot of iron in it, which is vital for your brain – especially for children. Lean beef is perhaps the best source of iron available.
5. Hot cocoa: If you want a dessert, consider having hot cocoa. Cocoa has antioxidants that have proven to slow the aging process.
6. Olive oil: Olive oil, especially extra virgin olive oil, is very good for your brain. It contains polyphenols which helps regulate your blood pressure.
7. Milk: Milk has a lot of vitamins that help your brain including phosphorus and vitamin D. It also contains a healthy amount of protein.
8. Spinach: If you eat a lot of salad, consider switching from lettuce to spinach. Spinach is nearly four times healthier for you than lettuce.
9. Almonds: Although almonds have a relatively high amount of fat, the type of fat in almonds is actually good for your body – and specifically your brain.
10. Blueberries: Blueberries are the ultimate brain food. Not only is it a fantastic source for antioxidants, it has many other vitamins and minerals helping your brain.

The biceps are a tough muscle group to build up with only one exercise. You need to use a variety of exercises for your biceps to see results.

Here are five biceps exercises:

1. Dumbbell Curls – Standing: Start with a manageable weight and do dumbbell curls from the standing position. Be sure that you are concentrating on your biceps and not using your back or any other muscles to do the curls. The best way to do standing dumbbell curls is to have a dumbbell in each hand and rotate biceps as you do a set of either 10 or 20.
2. Dumbbell Curls – Incline: These curls are the same as standing curls but you perform these curls while seated at an incline bench. The incline adds a different angle to the exercise, while also giving you a different range of motion. When doing incline dumbbell curls, your biceps may tire more quickly than usual so you can start with sets of 5 or 10.
3. Barbell Curls – Standing: Stand with your feet the same width apart as your shoulders as you raise the bar using an underhand grip. The good thing about standing barbell curls is you get to exercise both arms at the same time. That helps you make sure you are giving equal time to each arm. While you do these curls, make sure your back stays completely still.
4. Barbell Curls – Sitting: Using a preacher bench, doing these curls will strengthen both your biceps and your forearms. Start with a low amount of weight until you get comfortable. Don’t do too many reps as this is a very muscle-intensive workout. Avoid leaning back as you bring the barbell toward you.
5. Concentration Curls: You can do concentration curls using either a barbell or a dumbbell and you can do them in any position. The difference with concentration curls is you do the curls very slowly. As a normal curl lasts about one second, concentration curls should last about five seconds.

By using each of these five biceps exercises, you can see progress rather quickly.

If you’re on a high protein diet, it can sometimes be difficult to find a variety of foods that are high in protein. It’s easy to tire of a high protein diet if you only limit yourself to a few select options of meat. Fortunately, many other foods that you wouldn’t think of right away are also high in protein.

The best and most obvious source for high protein foods is meat. While virtually any type of meat contains protein, for a quick meal, you can find some fat-free meat products at your local grocery store such as fat-free hot dogs and fat-free ham. These options are convenient for days when you do not have time to prepare a meal.

Perhaps the best type of meat for you is turkey, which is virtually all protein. Look for low-fat cuts of turkey, such as breasts, as opposed to the legs. The same holds true for chicken – as chicken breasts are a source of high protein and very little fat.

Fish and shrimp are two other great sources of protein. Almost all types of fish is low in fat and high in protein. Consider fish that is high in Omega-3 fatty acids, such as mackerel, herring, sardines, albacore tuna and salmon. Shrimp, depending on how it’s prepared, is almost always fat-free. Avoid breaded fish and shrimp and do not deep fry it. Instead broil, grill or bake your seafood.

Other sources of protein that might surprise you are milk, cheese, beans and nuts. Fat-free milk and cheese is a great source of healthy protein. Fat-free refried beans are popular and taste almost exactly like regular refried beans. Nuts are also a terrific source of protein, as well as nut based products such as peanut butter. However most nuts are also high in fat, so watch your portion sizes.

There are also a number of foods specially designed for those people on a high protein diet. At your local grocery store, look for protein shakes, protein bars and even products such as protein fortified breads and protein fortified water.

A high protein diet is a good way to gain muscle while losing weight. If you are doing a weight training program, you’ll need to consume more protein than the average person. However, you should also consider the fat content of food because many foods that are high in protein are also high in fat.

You’ve heard of skinny jeans? Now we’re talking about the skinny gene, a recent discovery by scientists at the University of Texas Southwestern Medical Center.

If you’ve ever had a friend who positively swore that she couldn’t gain weight, had to eat hamburgers 10 times a day just to maintain, and had never been able to “pinch and inch,” you may have felt more than a bit frustrated. But Janine Geredes says this is a true condition: just as some individuals are predisposed to being overweight, there are those who suffer from being underweight their entire lives as well.

Though the gene was recently discovered over 50 years ago at Yale University, the connection wasn’t made between the gene and weight until recently. After some initial experimentation, the scientists genetically engineered mice with efficient versions of the gene and found that they had one-third the body fat of wild mice.

Scientists are working on how to engineer the gene into an obesity treatment that would effectively combat a person’s predisposition to being overweight. Though outlook is good, don’t binge just yet: a future pill to combat obesity is still far into the future.