MARCH 27, 2024 SLEEP

Sleep plays an overall role in your life , yet many of us struggle with getting a restful night. Are you one of those individuals ? We do now that stress, diet and exercise can severely impact your sleep cycle. We need to sleep 5-6 hours of sleep every night, especially as we get older. Drinking enough water and building muscle mass along with sleep can ensure a long healthy life.

Certain vitamins and minerals can regulate your sleep by regulating your sleep cycle. Certain mineral deficiencies can disrupt your sleep cycle and by supplementing them can certainly help you

For one , Vitamin D has a profound effect on sleep quality. Many of us have moderate to severe deficiencies in Vitamin D Most of us do not get enough sunlight these days because we are afraid of sun exposure and the risk of skin cancer. Most doctors prescribe 1000 IU . I usually prescribe between 2000-8000 IU per day Studies have shown that Vitamin D receptors are in the brain and responsible for sleep regulation. Those with vitamin D deficiencies are more likely to experience sleep disorders resulting in poor sleep quality and duration of sleep. . So get more sun exposure and start eating fatty fish for your vitamin D requirements. It has also been shown that vitamin D deficiencies are associated with sleep apnea. This condition renders an increased risk of cardiovascular disease.

The next powerhouse supplement for sleep is the mineral, Magnesium Ut is responsible for more than 300 enzymatic reactions in the body, especially those that elicit relaxation and sleep. It deactivate adrenaline and relaxes muscles. There are maby studies to support the role of magnesium for sleep. There are many types of magnesium on the market. I prefer magnesium theanate You can always increase your intake of nuts and seeds and leafy greens to get more magnesium . You can always absorb magnesium through baths

These are just two supplements for sleep

Until tomorrow…

MARCH 26, 2024 DIETS

In the quest for optimal health and rapid weight loss, many turn to trendy diets, often without considering the potential health consequences. I recently red an article that cited the 7 worst diets. I was happy t see that the popular Atkins Diet was not on the list . ( Although Keto Diet similar to the Atkin’s was on the list ) For years Robert Atkin’s Diet- The Atkin’s Diet was criticized by the media. As the former Medical Director of the Atkins Center of Complimentary Medicine, this validates that the diet is not bad. The Atkins Diet told the worst that ‘white carbohydrates ‘ are bad I didn’t agree with Dr Atkins on the amount of fat. I feel the high fat was a bit too much. It seems that some of the diets out since his death in 2003, are deratives of the Atkins Diet. Protein Power and the South Beach diets are close to the Atkin’s with some changes in protein and fat.

There are more than 200 published diets . Some of the diets that were considered bad in this article were The Dukan Diet, The Ketogenc diet,Te Grapefruit Diet, The Raw Food , The HCG and the Cabbage Soup Diet. I want to comment of the Keto Diet

The Ketogenic Diet, commonly known as Keto, is a high-fat, very low-carbohydrate diet that has been adopted widely for weight loss. By drastically reducing carbohydrate intake and replacing it with fat, this diet aims to put the body into a state of ketosis, where it burns fat for energy instead of carbohydrates. While it can lead to short-term weight loss, the long-term health effects are a growing concern. The diet’s high fat content, particularly if saturated fats are consumed in large amounts, can increase the risk of heart disease. This is the ATKINS DIET . It is not a growing concern The Atkin’s Diet has been studied and its long term affects are not of a concern You just have to watch the amount of animal fat. You could replace the animal fat with avocados and nuts The Keto Diet is the Atkin’s Diet Credit should be to Dr Robert Atkins.

For years Robert Atkin’s Diet- The Atkin’s Diet was criticized by the media. As the former Medical Director of the Atkins Center of Complimentary Medicine, this validates that the diet is not bad. The Atkins Diet told the world that ‘white carbohydrates ‘ are bad I didn’t agree with Dr Atkins on the amount of fat. I feel the high fat was a bit too much. It seems that some of the diets out since his death in 2003, are deratives of the Atkins Diet. Protein Power and the South Beach diets are close to the Atkin’s with some changes in protein and fat.

Until tomorrow…

MARCH 25, 2024 HALITOSOS

Halitosis is the medical definition of Bad Breath. It’s a widespread issue that many face, and it can significantly impact one’s confidence and interactions with others. There are practical ways to eliminate bad breath, ensuring that your oral health is at its best and your breath is fresh. From enhancing daily routines to incorporating specific foods into your diet, these strategies are both simple and effective. Let’s explore how to keep bad breath at bay. It is well known that actor, Clark Gable (winner of the 1934 Academy Award ) had bad breath

Oral hygiene is the cornerstone of fresh breath. It is recommended that brushing teeth twice a day with fluoride toothpaste and flossing at least once is essential in removing the food particles and plaque that can harbor bacteria, the primary culprits of bad breath. I prefer using a water pik with an essential oil of my choice in the water chamber. I was recommended this by dental hygienist , Sandra Senzon . She is known as the Tooth Fairy Her techniques and visits her the last twenty years has changed my life. She cleans the pockets naturally which is where halitosis can start

Always being hydrated is essential especially for eliminating bad breath . Certainly foods that you ingest can have a major impact on the air you exhale. Certain foods like onions, garlic, and spices can linger on your breath long after your meal is over. These foods are absorbed into the bloodstream, transferred to the lungs, and affect the air you exhale. It’s not just about the immediate effect; these foods can continue to affect your breath for hours.

Lastly there is the mouthwash. Integrating mouthwash into your daily oral care routine can significantly enhance your breath freshness. Mouthwash reaches areas that brushing and flossing might miss, providing a thorough cleanse. It’s essential to choose a mouthwash that targets the bacteria responsible for bad breath rather than just masking the odor. As an individual in sobriety, I use Alcohol-free mouthwashes These are even recommended for the non sober individuals as they are less drying to the mouth, which is crucial since a dry mouth can exacerbate bad breath issues

Do yourself a favor—take care of your oral health It is vital. See the Tooth Fairy—Sandra Senzon

Until tomorrow…

MARCH 21, 2024 CHOCOLATE

If you didn't know this, chocolate is made from plants. It always comes back to the plants. Chocolate has the same health benefits as eating dark leafy green vegetables. Chocolate has a type of antioxidants called polyphenols which are also found in green tea and red wine. Dark chocolate contains many antioxidants such as flavonoids which protect the body from free radical damage. There are 8 times more antioxidants in dark chocolate than strawberries

Studies have shown that dark chocolate reduces blood pressure. The polyphenols found in chocolate also inhibit platelets from clumping, thus causing less incidence of atherosclerosis. Yes, there are fats in chocolate but these fats are good and similar to those found in olive oil. These fats are oleic acid, stearic acid and palmitic acid.

I would love to eat dark chocolate very day, but there are those calories to watch for. If you eat dark chocolate every day then you must balance out some of the other calories. I like people to enjoy life, so two - three small squares is fine to just help the sweet tooth cravings. The problem today is that dark chocolate has increased amounts of lead and cadmium Check out the brand you buy

So how much is enough. The Journal of Clinical Nutrition published a report that adding only half an ounce of dark chocolate to the average American diet is enough to increase total anti-oxidant capacity by 4% and lessen LDL cholesterol.

Do not forget that chocolate does contain a bit of caffeine in the substance theobromine. Some individuals are sensitive to chocolate and have reactions like palpitations or extra heart beats. Theobromine elevates moods as does the other substance in chocolate called phenethylamine. This substance releases endorphins.

Until tomorrow

MARCH 20, 2024 CAULIFLOWER

This cruciferous vegetable, a close relative of broccoli and Brussels sprouts, offers a range of health benefits that cater to various dietary needs. It is not a favorite vegetable 0f many individuals, but perhaps after reading this you will give it another chance. Compared to many other vegetables, Cauliflower has an impressive array of vitamins and minerals. It is particularly rich in Vitamin C, which plays a crucial role in immune function and skin health, and Vitamin K, essential for blood clotting and bone health. The B-complex vitamins in cauliflower, such as folate, pantothenic acid, and pyridoxine, are vital for energy metabolism and brain health. Additionally, cauliflower provides a good source of minerals like potassium, manganese, and magnesium

The low-calorie nature of cauliflower makes it an excellent choice for those managing their weight. With only about 25 calories per cup, it’s a guilt-free addition to any meal Cauliflower is rich in antioxidants, which are compounds that help the body fight against oxidative stress and reduce the risk of chronic diseases. These antioxidants include substances like vitamin C, beta-carotene, and quercetin

In addition to its cancer-fighting properties, cauliflower has also been associated with a lower risk of heart disease and diabetes. The vegetable’s ability to reduce inflammation. Inflammation is the key to many of our chronic diseases. It is always beneficial to reduce inflammation

Cauliflower contributes significantly to maintaining bone health, primarily due to its Vitamin K content. This vitamin plays a crucial role in bone formation and mineralization. It also contains Boron . These two are essential for preventing bone-related diseases such as osteoporosis.

So why not give cauliflower a chance, Have it raw, cooked or breaded with gluten free breadcrumbs.

Until tomorrow…

MARCH 19, 2024 THYROID GLAND

The thyroid gland is a very important gland in our body. The thyroid, a butterfly-shaped gland located at the base of the neck, plays a pivotal role in various metabolic processes. It produces hormones that regulate metabolism, energy levels, and even mood. The gland can behave too slow called Hypothyroidism or too fast called Hyperthyroidism. Incorporating specific foods into the diet can provide essential nutrients to support and enhance thyroid function If you already have hypo or hyperthyroidism on medications you must be careful after ingesting some of these foods too boost your thyroid gland and thus thyroid function

Brazil nuts and Walnuts are a powerhouse of essential nutrients, particularly selenium, that are integral for optimal thyroid function. Selenium acts as a catalyst in the production of thyroid hormones and helps protect the thyroid gland from oxidative stress

Seaweed, a natural source of iodine, is crucial for the production of thyroid hormones. Iodine deficiency is a common issue, especially in areas where the natural iodine content in food is low. Seaweed offers a rich, natural source of this essential element, supporting the thyroid in hormone production and regulation

Dairy products offer a rich source of calcium and Vitamin D, both of which are vital in supporting thyroid health. These nutrients play a crucial role in the regulation of thyroid hormones, ensuring that the gland functions optimally.

Even fish and berries can help with thyroid function. Again I would caution anyone taking thyroid medications for hypothyroidism and medications for hyperthyroidism. The above foods can boost thyroid function . Therefore on medications , please consult a health care practitioner.

Until tomorrow…

MARCH 18, 2024 FOODS AND SLEEP

Do you have a problem with sleep ? Have you wondered if certain foods that making your sleep more difficult. Some foods do interfere with sleep patterns

Did you know that the foods you eat can also have a direct impact on your sleep? Certain foods can disrupt your sleep and make it harder to fall asleep and stay asleep.

The first foods to give up are acidic fruits and vegetables. Therefore , tomatoes , eggplants and peppers should be first on the list to go. The more acidic the food, the harder it is for your body to digest. Tomatoes are very acidic and can cause indigestion that will not only give you heartburn but make it hard to get a good night’s sleep as well. If you are experiencing acid reflux or heartburn at any time of day, including before bedtime, try giving up tomatoes to see if it helps with your symptoms.

The triple threat , mild, chocolate and ice cream is like Thanksgiving, Christmas and New Year’s ( when you want to lose weight ) The combination of milk and sugar found in ice cream before bedtime can be a recipe for disaster. Your body needs to expend energy to break down the sugars from the ice cream before they can be digested, which can make it harder to fall asleep. Plus, you need all of your bodily resources available to digest the milk protein casein! You also want to avoid dairy products at least two hours before bedtime as they contain hormones that produce stress and contribute even more acidity into your digestive tract. Now I know you have experienced this !!

Eating late or eating red meat near bedtime is a No - No. All meats contain proteins that your body needs energy to break down, which increases acidity in your digestive system. If you want to have a meaty meal before bedtime, try eating fish instead! Lean fish like tilapia and halibut are low in fat but high in protein, making them the perfect option if you are craving meat.

Some of this is common sense. I try not to eat after 7:30 pm. If I do it will be a salad ( without tomatoes), a piece of fish or a protein shake ( made with water)

Until tomorrow…

MARCH 14, 2024 FRUITS AND PETS

We need to eat fruits and vegetables every day. Dogs and birds are no exception. You would think eating fruits is only limited to birds but it is not. I have an Amazon Green Doubled Napped Yellow Parrot. Her name is Gracie and she will be 35 years old. She is very dear to my heart ( as all of my animals have been ) Gracie does eats nuts and seeds ( limited ) , but she also eats fruits and vegetables. Orange, red, and yellow vegetables, such as squash, peppers, carrots, bell peppers, and sweet potatoes, contain vitamin A – a nutrient essential to birds' immune systems, kidneys, skin, and feathers – and are ideal choices for birds. Fruits should not exceed 10% of Gracie’s daily intake. I limit high-fat foods like seeds and nuts,

For my 3 dogs, ( Chaplin age 8, Boone age 4, and Buddy age 2 ) there are many different types of food that you can feed your furry friend, but if you’re looking for the best option, you should consider feeding them top-rated fruits. Yes I said fruits. By the way all of the dogs are recues. Two of my three dogs love to eat bananas Bananas contain nutrients like potassium, magnesium, and vitamin B-12, which are essential for maintaining your furry friend’s health. The other fruit these male dogs ingest are apples. Apples are a great source of fiber, vitamin C, and antioxidants, making them perfect for keeping your furry friend healthy. Pears are another excellent choice for your furry friend. They have nutrients like vitamin C, copper, and fiber. Pears are also relatively affordable and easy to find. Like apples, they are not a messy fruit,

You wouldn’t think a dog would love pineapples, but they do. Pineapples are another excellent fruit for your furry friend. They are a great source of vitamin C, essential for boosting your furry friend’s immune system. Additionally, they contain bromeliad, an enzyme that can help with digestion. Even cantaloupes are dog friendly, but not for my 3 men . They seem not to like the taste. It happens.

In the summertime, the dogs love watermelon. Who doesn’t love watermelon in the summer. Watermelon is a great source of vitamins A and C and potassium. It’s also low in calories, making it a good choice for pets who need to watch their weight. Additionally, watermelon contains lycopene, a powerful antioxidant that can help protect your furry friend from disease

So please incorporate fruits into your pet’s dietary lifestyle

Until tomorrow…