Hi, I'm LeslieBe a new you...today!
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"You can only look good on the outside if you live healthy on the inside" Why Is Sleep Important?
Sleep plays a vital role in good health and well-being throughout your life. Getting enough quality sleep at the right times can help protect your mental health, physical health, quality of life, and safety. The way you feel while you're awake depends in part on what happens while you're sleeping. During sleep, your body is working to support healthy brain function and maintain your physical health. In children and teens, sleep also helps support growth and development. The damage from sleep deficiency can occur in an instant (such as a car crash), or it can harm you over time. For example, ongoing sleep deficiency can raise your risk for some chronic health problems. It also can affect how well you think, react, work, learn, and get along with others. Healthy Brain Function and Emotional Well-Being Sleep helps your brain work properly. While you're sleeping, your brain is preparing for the next day. It's forming new pathways to help you learn and remember information. Studies show that a good night's sleep improves learning. Whether you're learning math, how to play the piano, how to perfect your golf swing, or how to drive a car, sleep helps enhance your learning and problem-solving skills. Sleep also helps you pay attention, make decisions, and be creative. Studies also show that sleep deficiency alters activity in some parts of the brain. If you're sleep deficient, you may have trouble making decisions, solving problems, controlling your emotions and behavior, and coping with change. Sleep deficiency also has been linked to depression, suicide, and risk-taking behavior. Children and teens who are sleep deficient may have problems getting along with others. They may feel angry and impulsive, have mood swings, feel sad or depressed, or lack motivation. They also may have problems paying attention, and they may get lower grades and feel stressed. Physical Health Sleep plays an important role in your physical health. For example, sleep is involved in healing and repair of your heart and blood vessels. Ongoing sleep deficiency is linked to an increased risk of heart disease, kidney disease, high blood pressure, diabetes, andstroke. Sleep deficiency also increases the risk of obesity. For example, one study of teenagers showed that with each hour of sleep lost, the odds of becoming obese went up. Sleep deficiency increases the risk of obesity in other age groups as well. Sleep helps maintain a healthy balance of the hormones that make you feel hungry (ghrelin) or full (leptin). When you don't get enough sleep, your level of ghrelin goes up and your level of leptin goes down. This makes you feel hungrier than when you're well-rested. Sleep also affects how your body reacts to insulin, the hormone that controls your blood glucose (sugar) level. Sleep deficiency results in a higher than normal blood sugar level, which may increase your risk for diabetes. Sleep also supports healthy growth and development. Deep sleep triggers the body to release the hormone that promotes normal growth in children and teens. This hormone also boosts muscle mass and helps repair cells and tissues in children, teens, and adults. Sleep also plays a role in puberty and fertility. Your immune system relies on sleep to stay healthy. This system defends your body against foreign or harmful substances. Ongoing sleep deficiency can change the way in which your immune system responds. For example, if you're sleep deficient, you may have trouble fighting common infections. Daytime Performance and Safety Getting enough quality sleep at the right times helps you function well throughout the day. People who are sleep deficient are less productive at work and school. They take longer to finish tasks, have a slower reaction time, and make more mistakes. After several nights of losing sleep—even a loss of just 1–2 hours per night—your ability to function suffers as if you haven't slept at all for a day or two. Lack of sleep also may lead to microsleep. Microsleep refers to brief moments of sleep that occur when you're normally awake. You can't control microsleep, and you might not be aware of it. For example, have you ever driven somewhere and then not remembered part of the trip? If so, you may have experienced microsleep. Even if you're not driving, microsleep can affect how you function. If you're listening to a lecture, for example, you might miss some of the information or feel like you don't understand the point. In reality, though, you may have slept through part of the lecture and not been aware of it. Some people aren't aware of the risks of sleep deficiency. In fact, they may not even realize that they're sleep deficient. Even with limited or poor-quality sleep, they may still think that they can function well. More ways to increase physical activity
At home:
Flu Season is here my friends. But before taking the over the counter drugs that #1 Arn't healthy for you #2 Drag you down from the rest of the day...try these Herbal Remedies
Home Remedies for Colds and Flu Shopping List:Garlic – anti-viral, antibiotic, and antiseptic. Onion – great for coughs and raw onion keeps the respiratory tract open. Ginger – antimicrobial and anti-inflammatory. In addition to treating cold/flu, ginger is excellent for nausea and vomiting. Sage – carminative, antiseptic, and astringent – the mouth and throat plant. Used for sore throats and cough. Also used for sinus congestion. Sage should not be used when pregnant or breast feeding. Thyme – antimicrobial, antibacterial, antiviral, expectorant, and astringent. Thyme is great for respiratory infections and coughs. It is also good for the stomach and relieves gas. Cayenne powder – stimulant, anti-microbial, analgesic, carminative, diaphoretic, and expectorant. Cayenne can help prevent a cold or flu as well as shorten the duration of a cold or flu. It brings heat to the body, which can help dispel coldness. Honey – raw, local honey should ideally be purchased either at a farmer’s market or at Whole Foods or Trader Joes. Honey is antibacterial, antimicrobial, and antiseptic. Do not give honey to children under 1 year old. Lemon – high in vitamin C, lemon may help decrease the strength of the cold and flu virus in the body and reduce phlegm. Many folks use lemons to build resistance to cold and flu, and speed up healing. Don't have a lot of time in the day? Get your body moving and awake in just 5 minutes!
Making Nut ButtersYou can easily make your own nut butters—from a variety of raw and roasted nuts—for a fraction of the cost of store-bought. While they pair naturally with toast—exquisite served warm right out of the Vitamix—try a dollop on Whole Wheat Waffles and Pancakes, too. Stir into hot cereals and mix into fruit salads. Pecan butter drizzles beautifully over ice cream and other desserts, as well as sweet potatoes or green vegetables.
Once you’ve tried the basic Peanut Butter recipe, your own creativity becomes a main ingredient. Combinations of various nuts and added natural flavorings will produce a range of delicious spreads. Try these tips and ideas for creating your own, customized nut butters at home:
Tips to Help You Eat Vegetables
Treats Urinary Tract Infections
Cranberry juice can help block urinary tract infections. It contains proanthocyanidins, which help to prevent E. coli bacteria from sticking to the walls of the uterus and bladder. One glass of juice a day is all you need to prevent and heal urinary tract infections. Fights Cancers Laboratory studies have shown that cranberry extracts can prevent breast cancer cells from multiplying. Other studies showed that cranberries helped to inhibit the development of cancerous cells in lab animals. Other cancers that may be prevented by using cranberries are colon, prostate and lung. Fights Heart Disease Cranberries are very good for the heart in several different ways. They help to lower the bad cholesterol levels which can clog the arterial walls. They also help to prevent plaque from forming on the arterial walls, which can lead to atherosclerosis, (the hardening of the arteries). As a result, your chances of a stroke are reduced, and if you have suffered from a stroke, cranberries can help you to recover from it. Helps Kidney and Bladder Problems Cranberries contain citric acid and other nutrients that can prevent kidney stones, and other kidney and bladder problems. Prevents Dental Problems Consuming cranberries on a regular basis can help you to avoid dental problems such as gingivitis, um disease, cavities and plaque build-up. Promotes Weight Loss Cranberries are high in antioxidants, which help to flush out your system. This in turn improves your metabolism and digestive system so that you can begin to lose weight quicker. Anti-Aging Properties The antioxidants contained in cranberries will help your body to get rid of all the free radicals which contribute to the aging process. They will not only help your skin to look young, but your internal organs will also be able to function longer without problems. Improves Mental Health Cranberries can also help to lift your moods by relieving stress, anxiety and depression. Studies show that they are good for the brain and can help to improve your memory. Strengthens the Immune System The antioxidants work hard to flush out the harmful toxins which suppress the immune system. Once these are removed, your immune system will be strong so that you can ward off just about any sickness or disease. Relieves Skin Conditions Skin conditions such as acne, dermatitis, psoriasis and eczema can all be healed with the use of cranberries. For optimum health benefits consume fresh cranberries and make your own juice at home with a juicer, or opt for unsweetened, 100 percent pure cranberry juice. Seven health benefits of salmon
1. Eating salmon is beneficial in the treatment of osteoarthritis and other inflammatory joint conditions. Salmon contains small proteins called bioactive peptides. One in particular, called calcitonin, has been shown to increase, regulate and stabilize collagen synthesis in human osteoarthritic cartilage. This salmon-found protein also improves bone density and strength. 2. Eating salmon makes you smarter and happier. The brain is 60 percent fat and most of that is the omega-3 fatty acid DHA. Thirty percent of the grey matter in the brain is DHA showing how critical it is to brain function and a healthy nervous system. Eating salmon regularly has been shown to reduce the risk and incidence of depression, hostility in young adults and cognitive decline in the elderly. 3. Eating salmon increases your cardiovascular health. As noted, salmon contains high levels of the omega-3 fats, EPA and DHA. These fats are responsible for manycardiovascular benefits such as reducing inflammation, keeping the blood from clotting excessively and relaxing and dilating the arteries. When eaten 2-3 times per week, salmon can protect you from problems such as heart attack, stroke, arrhythmia, high blood pressure and high triglycerides. 4. Salmon protects your eyes. Eating salmon twice a week has been shown to significantly decrease the risk of macular degeneration — a chronic eye condition that leads to loss of vision. For the treatment and prevention of a condition called dry eye syndrome, eat 2-4 servings per week. 5. Salmon helps build children’s brains. Eating salmon while pregnant and nursing can boost learning capability and academic performance in children. Salmon contains high levels of DHA (decosahexaenoic acid) which is the main structural fatty acid in the central nervous system and retina. Feeding salmon to preschool children also aids in the prevention of ADHD and can even boost academic performance. 6. Salmon’s an excellent source of vitamin D. Sufficient vitamin D is crucial to maintaining optimal health. A deficiency of this essential vitamin has been linked to an increased risk of cancer, cardiovascular disease, multiple sclerosis, rheumatoid arthritis and type-1 diabetes. One can of salmon, for example, contains a day’s worth of vitamin D. 7. Salmon helps you sleep. Salmon is an excellent source of tryptophan, an all-natural sedative. Studies show that tryptophan increases sleepiness in subjects with mild insomnia and helps to shorten the time it takes to fall asleep. Feeling Bloated after your morning shake?
If your using a WHEY protein please read Milk is made of two proteins, casein and whey. Whey protein can be separated from the casein in milk or formed as a by-product of cheese making. Lactose Intolerance: In certain individuals (those without enough lactase enzyme activity), undigested lactose passes through the stomach into the intestines where it must be fermented. Through this process, lots of gas is formed, causing stomach cramps, bloating, flatulence, and diarrhea. Protein Allergy/Intolerance: In addition to the above, symptoms can be a result of milk protein allergy/intolerance. While casein protein has been implicated in more cases of milk protein problems than whey, both milk proteins can cause similar issues. This is due to the fact that in some individuals, casein and whey can cause an excessive inflammatory immune response. This leads to mucous production. And high mucous means blocked airways, stuffy noses, and thick throats. Now, I know. Your supplement manufacturer swears that the protein they’re selling you is a “high quality” isolate. And yes, true high-quality isolates contain very little lactose. But again, it may or may not be the lactose that’s the problem. It could be the protein isolate itself that’s causing the issue. But, consider this as well…any protein powder that contains “whey protein concentrates” still contains lactose – even if the manufacturer claims it’s a high quality isolate. Therefore if it’s got concentrates, it’s got lactose. Kale is being called “the new beef”, “the queen of greens” and “a nutritional powerhouse.” Here are ten great benefits of adding more kale to your diet:
1. Kale is low in calorie, high in fiber and has zero fat. One cup of kale has only 36 calories, 5 grams of fiber and 0 grams of fat. It is great for aiding in digestion and elimination with its great fiber content. It’s also filled with so many nutrients, vitamins, folate and magnesium as well as those listed below. 2. Kale is high in iron. Per calorie, kale has more iron than beef. Iron is essential for good health, such as the formation of hemoglobin and enzymes, transporting oxygen to various parts of the body, cell growth, proper liver function and more. 3. Kale is high in Vitamin K. Eating a diet high in Vitamin K can help protect against various cancers. It is also necessary for a wide variety of bodily functions including normal bone health and the prevention of blood clotting. Also increased levels of vitamin K can help people suffering from Alzheimer’s disease. 4. Kale is filled with powerful antioxidants. Antioxidants, such as carotenoids and flavonoids help protect against various cancers. 5. Kale is a great anti-inflammatory food. One cup of kale is filled with 10% of the RDA of omega-3 fatty acids, which help, fight against arthritis, asthma and autoimmune disorders. 6. Kale is great for cardiovascular support. Eating more kale can help lower cholesterol levels. 7. Kale is high in Vitamin A.Vitamin A is great for your vision, your skin as well as helping to prevent lung and oral cavity cancers. 8. Kale is high in Vitamin C. This is very helpful for your immune system, your metabolism and your hydration. 9. Kale is high in calcium. Per calorie, kale has more calcium than milk, which aids in preventing bone loss, preventing osteoporosis and maintaining a healthy metabolism. Vitamin C is also helpful to maintain cartilage and joint flexibility 10. Kale is a great detox food. Kale is filled with fiber and sulfur, both great for detoxifying your body and keeping your liver healthy. Lets Get Ready For SuMmEr!
I have great news guys...Arbonne has come up with an amazing detox program. Not only do you get their amazing products to help get you on a healthy path they offer 24/hr support and meal plans all for free. The best part about their online support are the real stories that people write about whether they have completed the detox/are half way through it/or starting the program just like you! If you are ready to make a difference in your life...give me a shout out! Lets do this together :) 5 Serious Facts About Water:
Alright guys!
Here is a link to the webinar tomorrow night to all who are interest in Arbonne and the incredible company and financial freedom it can provide you! PLEASE if you are wanting to join in on the call message me and log on 5-10 minutes before as it is a first come first serve bases! Before you watch the webinar head into my contact page and send me an email so I can message you and get you started on this amazing journey! Why not get started today..what do you have to loose? http://www.instantpresenter.com/nationcalls17 Copy and paste the link about into your URL and GET READY!! Hope to see you tomorrow night! SMOOTHIE TUESDAYS!
Berry smoothies to over done! Go for something more dessert like and try this: CARROT CAKE 2 scoops of Arbonne Vanilla Protein Powder + 1 scoop of Arbonne Fiber Boost 1 cup cooked, chopped carrots 1 Tbsp walnuts 1 tsp pumpkin pie spice or cinnamon 1 cup of water + 1 cup Almond milk 6-8 ice cubes Try Arbonnes protein powders for added healthy protein
BERRY POWER 2 scoops of Arbonne Vanilla Protein Powder + 1 scoop of Arbonne Fiber Boost ½ cup blueberries ¼ cup strawberries ¼ cup blackberries 1 medium carrot 1 cup almond milk ½-1 cup pomegranate juice (cranberry is an okay substitute) 1-2 cups ice (add more if necessary) Calling all guac addicts: Avocados keep you thin, protect your vision, and may even prevent cancer.
1 Eye opener Protect your vision with a few slices of avocado at lunch or dinner. Avocados are rich in lutein and zeaxanthin, antioxidants found in the retina that keep eyes healthy; they also may help prevent age-related problems, like cataracts and macular degeneration. 2 Cancer fighter Extracts from avocados kill or stop the growth of precancerous cells that lead to oral cancer and may have a similar effect on other cancers, according to a recent study. Researchers credit the fruits unique combo of nutrients—which include folate and vitamins C and E. 3 Nutrient booster Add avocado to salsa for a bigger health payoff. A study from The Ohio State University found that people absorbed four-and-a-half times more of the cancer-fighter lycopene from the tomatoes when avocado was added; the healthy fats help you absorb more nutrients. 4 Healthier fat Skip the mayo, and go for creamy avocado on your sandwich. It packs 4 grams of heart-healthymonounsaturated fat (which lowers cholesterol), 2 grams of fiber, and 1 gram of protein per ounce, making it a lower-fat, more-filling substitute for the white stuff. The Be a Better You Challenge
Alright everyone, whether you have lost your way on a new years resolution...or have yet to make one, I want you to pull your socks up with me and get ready for the simplest lifestyle change. It is the simplest plan because we are going back to the basics. We need to clean out our inside before we can really start seeing the changes on the outside. And I am not here to tell you how to work out...how to eat...how much to loose...I am here to be your motivation. I am here to be your support line. I am here to be your mentor through it all. This challenge won't end in 3/6/12 months. My goal for this blog is to grow the support team, the fans, the lifestyle changers. I want to hear your trials, tribulations and success stories...and don't worry your going to read enough of mine on here! As you all my know by now...I am the newest member of the Arbonne community. And I am not only happy and excited to work with their line of amazing products. I am also happy to get you excited to work with them! As I said before we need to focus on the inside before we can feel beautiful on the outside. And with their 20 day detox plan we will work on cleaning out our system of all the bad stuff. Any making an easy transformation and change to embrace the good stuff! At the end of this detox you are on the path to being that better you! I don't want it to end when the detox is finished! Because like I said at the very beginning this is about being a better you. I want us to build a community, work together to become better every day! Detox Challenge begins April 03... WHO IS WITH ME By signing up below.. I will send you an email as to what you need to do next to get ready for the challenge |