Here are 5 tools for 8 hours of energy-boosting sleep.

If you want the kind of sleep that will boost your energy and slow the aging process down (and who doesn’t right?), you need to build your sleep from the BED up.

1. How’s your mattress?

Have you ever noticed that when you travel and stay at a hotel or stay at a friend’s house, you sleep better on their mattress.

I’m sorry to report that has happened to me quite a bit. Most recently while staying at a friend’s house, I thought his mattress was heavenly. He got it from Costco of all places. Heck, I’ve even slept on air mattresses that were more comfortable than my own mattress. Not a good sign!

If this happens to you, GET a new mattress! There are no right and wrong answers to what will work for you, but if you’re not sleeping well do start by assessing your mattress.

After all, you spend 56 hours a week on it and it should produce the results you need, which is the kind of sleep you rave about!

2. What about your sheets?

Again, I have a confession to make.

I get overly attached to sheets and keep them for way way too long.

I recently got two brand new sets from Macy’s and am really enjoying them. Color is important as well as fabric. I pay more attention to how a sheet feels rather than the thread count because the thread count is a marketing ploy. From what I’ve read you can’t get more than 500 threads into a square inch!

Go with natural fibers because they are more absorbent. Over the course of an evening you can release close to a half gallon of sweat and oils.

3. How old is your blanket and what kind of shape is it in?

I use this blanket called my million dollar blanket. I named it so because  years ago after I had surgery I laid for weeks on a couch wrapped in this blanket and I’ve somehow given it magical healing powers!

If you think of the best sleep of your life you probably don’t recall that it was when you were only hours old. One of the reasons infants are born to sleep is because they’re swaddled in blankets, which gives them the secure sensation of being in utero.

How do you get that as an over tired adult? Crawl under a variety of fabrics filled with a range of insulations and you’ll discover your million dollar blanket! If you’re sweating, you’re not going to sleep well, so keep this is in mind as you test out blankets.

4. Let’s talk pillows!

For sound, comfortable sleep, you need a pillow that will keep your neck aligned with your spine.

I have a pillow that I bought thinking I’d like it. I used it one night and couldn’t adjust, so I put it in the closet to be used for guests. Turned out that every guest I gave it to LOVED it.

Strange, huh?

After hearing raves from multiple guests I decided to give the pillow another try. That was almost three years ago and I still love my pillow.

I travel with my pillow (I know, I’m weird) and quite a few friends, after laying down on my pillow, have gone out and bought their own. Let’s just say I’m VERY picky about pillows. Maybe in my next life I’ll be one of the lucky ones who can sleep anywhere, on anything and with any pillow, but I don’t see that happening anytime soon.

Back to the keeping your spine aligned issue, the more neutral your neck’s position, the wider the nerve passageways running through it will open. The result is that you’ll reduce your risk of neck pain and enjoy a more restful sleep.

5. Thinking of trying a sleep supplement?

I don’t use them, but in researching them for this article it seems that only valerian root results in people feeling refreshed. This root contains two chemicals that have powerful sedative properties.

Be careful with over the counter meds for sleeping. They shorten the time you’re in the deep stages of sleep, leaving you exhausted in the morning and often people feel fuzzy even after they wake up.

So there you have it. Maybe not exactly the 5 tools for energy boosting sleep you thought I’d suggest, but heck, they are all very important and you even got a few personal confessions from me, as well!!

shelli

What’s almost as good as an outdoor alpine climb for losing weight?

How about omega-3’s?

I read that due to factors such as chronic stress, age-related hormonal fluctuations, and exposure to environmental toxins, 65% of American women have low levels of the appetite-suppressing hormone leptin.

That’s a lot of women!

It’s relatively easy to correct.

Just consume more omega-3 fatty acids. These healthy fats elevate leptin levels and increase the body’s sensitivity to it. Consume three daily servings of omega-3 rich foods like salmon, tuna, sardines, walnuts, chia seeds and flaxseed oil.

Keeping your leptin levels in a healthy fat burning range is important whether you’re losing weight or maintaining a healthy weight.

shelli

With so many of us leading demanding nonstop lives, it’s difficult not to peter out as the day goes on.

Here are some ideas to outsmart your energy slumps.

1. Between 1 and 3 PM we often feel dazed. There’s a natural mid-afternoon circadian lull often dubbed the “nap zone” because we have this urge to (if we could) take a nap. When you feel this, use a circular motion to massage the webbed area between your thumb and index finger. Do this for three minutes. This acupressure move stimulates the nervous system, boosting alertness.

2. Between 3 and 6 PM we also tend to feel sleepy. A demanding day elevates levels of the stress hormone cortisol, keeping it high for several hours. This leads to feeling worn down.

Try this breathing exercise. Stand up straight with one hand on your lower belly. Inhale deeply and feel your abdomen fill with air. Exhale and watch your hand drop back in towards your body. This simple belly breathing exercise is proven to reduce cortisol levels, and you’ll feel more alert, productive, and happy. A round of three to five cleansing breaths like this is all it takes to feel refreshed.

3. Between 6 and 9 PM is not quite late enough to be bedtime, but in the early evening your core body temperature naturally drops and sleep-inducing melatonin levels rise.

Try this wall roll-down move. Stand with your back against a wall, arms raised overhead and feet a few inches forward. Pretend the wall is sticky and slowly peel yourself away from the wall by rolling forward into a U shape. Unfold back up bit by bit. Bending over like this stimulates the flow of fresh blood and oxygen to your head, which refreshes your mind and body. Don’t worry, you’ll still be plenty tired when your bedtime comes!

You can of course use these any time of the day, but in particular during the times I’ve mentioned. I know it may seem easier to reach for that caffeine, but learning how to energize and refresh naturally is a good thing too!

shelli

I’ve been noticing that more and more gizmos, online tools and fitness books are coming on the market to help people exercise and get fitness results. However, you’d get a huge bang for the buck (actually forget the bucks), if you used your MIND as an exercise and fitness tool.

Your thoughts control everything from how fully your muscles contract to how difficult an exercise feels. You must use your mind to get the best and quickest results from your efforts.

Here’s how!

1. Are you working on your abs or core strength? Set a difficult goal.

You may just achieve more than you thought possible. In study after study on human performance, people who aim for a specific goal significantly outperform those who just aimed to do the best they could. People generally underestimate their own abilities. Aiming high allows you to push past your own perceptions.

2. Do you ever get bored, particularly when you do cardio exercise?

Many people tend to focus on boredom, fatigue or discomfort while they do their cardio routines. That usually leads to those sensations feeling even worse!

Instead, try focusing on unrelated thoughts.

I read about one study where researchers instructed one group to try and recall the names of every teacher they’d had since kindergarten while cycling for 15 minutes. Another group was told to focus on their exertion level. The name game group found their routine to be at least 10% easier.

3. Do you get tired or discouraged while doing your strength training?

While staying focused on what you’re doing, try filling your mind with affirmations. Make up some of your own or use ones like “I can feel my muscles growing.” Positive thinking lowers levels of the stress hormone cortisol. Also, motivational self-talk boosts performance.

4. What do you use your mind for when you’re waiting on line or generally waiting for something or someone?

You can use your mind and imagine yourself doing a push-up, for instance.

Picturing an action activates the nerves that make muscles move and triggers an actual contraction. Please read that again, because it’s a very crucial point in understanding just how important your mind actually is in what you can accomplish.

Studies have shown that people who practiced exercise visualization for 5 minutes a day were able to increase their muscle strength by 35% in 12 weeks, without ever stepping into a gym.

Of course, don’t forget to use visualization when you ACTUALLY exercise! Always imagine yourself using proper form as you move.

5. As you complete your chores, what do you think about?

Try thinking about the muscles you use to do daily chores.

Carrying things up and down stairs, for instance, works your quadriceps, butt muscles and hamstrings. Again, concentration strengthens the neurological connection between the brain and the muscles, prompting the body to use up to 30% more muscle fibers during a movement. This added muscle action helps speed muscle growth while increasing caloric expenditure. That’s a GOOD thing!

So remember that your mind is not only an incredible tool in your health and fitness journey but it’s free and accessible to you ALL the time!

shelli

I turned on the defroster in my car the other day and I thought to myself,

“Sure would like to have a DEFOGGER for my brain today!”

I just felt like my mental edge had gone to sleep. So here are 4 simple strategies you can use to boost your memory and say FOG be gone!

1. Get your vitamin B’s

Vitamin B is essential to clear thinking, but as you age your body has a harder time extracting if from foods like milk, meat and fish. You can take a daily B-complex supplement containing 1000 micrograms of B12. Make sure it has at least 400 mcg of the B vitamin folate, which can improve mental speed.

2. Get your Z’s

Low quality and low quantity sleep can seriously drain your mental clarity. The brain moves memories into long term storage during deep sleep. Anything that disrupts this process can interfere with the ability to retain this information.

Stick to one bedtime and keep your room quiet, dark and cool. Limit caffeine, night-lights, naps and alcohol, all of which can interfere with sleep.

3. Get your M’s

Get MOVING! Boosting your activity level can increase brain volume and enhance cognitive function. Exercise increases the flow of blood to the brain, and it controls insulin and other chemicals linked to cognitive problems. Even a little exercise is better than nothing. The idea is to do more than you’re doing now.

4. Check your medications.

A variety of medications can cloud your ability to concentrate. Particularly if your difficulties concentrating coincide with a new drug you’re taking, talk to your physician. It’s a smart move to be aware of mind and memory changes and look in some obvious places first, like your medications.

So here’s to kissing those foggy times goodbye!

shelli

Do you think of licorice as candy or as a cure? Do you even think of licorice at all?

If not, I’m hoping this blog post will change that.

Tutankhamen was buried with it to guard him from evil spirits.

Greek and Roman soldiers chewed it to quench their thirst as they marched through the desert.

Even the Karma Sutra recommended drinking it with milk and sugar as an aphrodisiac.

The root of glycyrrhiza glabra, which we know as licorice, is a very extensively used and scientifically researched herb.

There are published reports of its effectiveness with ulcers and it has been shown to soothe bowel and kidney irritation, cleanse the colon and strengthen the liver. Especially when taken as a tea, it has been shown to be helpful in treating sore throats and bronchitis.

When used topically, the acid in the root provides relief from canker sores, eczema and psoriasis. It is also a natural anti-inflammatory and also acts as an anti-arthritic.

You’ll find the real thing, (not the candy variety), at health food stores which usually carry both natural dried licorice root and licorice herbal supplements and extracts. Be sure to consult with an herbalist first because as with many things, consuming more is not necessarily good.

HOW TO MAKE LICORICE TEA

Licorice tea is made by decoction, the customary way to make tea out of hard, twiggy plant parts like roots and bark. Put 1-2 teaspoons of dried licorice into a pot or saucepan. Add 1 cup of water for each teaspoon of licorice. Bring the mixture to a boil and let simmer on low heat for 10-20 minutes. Add a little honey, apple juice or liquid stevia to the tea after it has simmered if you want additional sweetness.

Try some tea or use licorice when you’re challenged by any of the ailments licorice helps. Let me know what you think!

shelli

I’m always on the lookout for a better and healthier way to create a bowl of cereal.

Here are some ideas.

1. Remember to check the calories and serving size of your cereal portion. A good serving size is 3/4 to one cup and aim for about 200 calories and fewer than 5 grams of fat.

2. If you buy cereal, look for the words “100% whole grain” which includes wheat, oats, barley, brown rice, and rye.

3. Look for 5 grams or more of fiber per serving.

4. Watch for added sugar and power up your cereal with protein, aiming for 8-10 grams of protein.

5. You can top off your cereal with nuts for vitamin E and healthy fats, fresh fruit for vitamins C and A, and kefir (a liquid yogurt) for its immune boosting properties and bone-building calcium/vitamin D combo.

Here’s a recipe for homemade granola.

2 1/2 cups old-fashioned rolled oats
1/2 cup wheat bran cereal
1/2 cup wheat germ
1/3 cup slivered almonds
1/2 teaspoon ground cinnamon
1/4 cup honey
1/4 cup canola oil
1/3 cup raisins

Preheat oven to 300 degrees F. Combine oats, bran, wheat germ, almonds, and cinnamon in a bowl. Heat the honey and oil in a saucepan until small bubbles appear around the sides of the pan. Pour over dry mixture and toss until well combined.

Spread evenly in a foil-lined shallow baking pan. Bake 40-50 minutes or until golden brown. Stir every ten minutes. Add raisins. Cool and store in an air-tight container. This makes about 5 cups.

Enjoy!

Here’s an easy way to age-proof your body. Eat vegetable soup!

Eating two cups of soup made by simmering chopped tomatoes, green bell peppers, onions, garlic and olive oil in a pot of water with some spices can lower your risk of cancer, heart disease, stroke and other age-related diseases. Why? Because it boosts your blood levels of vitamin C by 22%. Vitamin C is an antioxidant superstar that helps keep every cell in your body healthy.

Protect your heart with camellia tea oil.

Camellia tea oil is made from the seeds of tea plants. It contains large amounts of catechins, the same powerful antioxidants found in green tea. These help reduce cholesterol, lower blood pressure, and guard against artery damage. They may also assist in weight loss and boost memory.

It’s a perfect oil for stir-frying since it can be heated much higher than olive oil before it starts to smoke. Give it a try and see what you think.

Pinot Noir can save your sight.

It turns out that people who drink anywhere from two glasses of red wine per month to three glasses per day are 50% less likely to develop cataracts when compared with nondrinkers, heavy drinkers and beer drinkers. Scientists speculate that wine’s enormous amount of resveratrol may be what stops cataracts from forming.

Broccoli seems to have a protective effect on the eyes as well, but hey, sometimes it’s just more fun to drink wine than eat broccoli!

shelli