Do you ever wake up feeling less than refreshed after what should have been a good night’s sleep? If so, move over! Falling asleep and staying asleep is a widespread problem. Stay tuned, though, there may be a few natural and relaxing strategies you can employ to help set the mood for a good night’s snooze.

When I first began researching this blog post, I wanted a scientific explanation as to why we need to sleep in the first place. I went digging around for the answer and learned something surprising: Scientists can tell us exactly why we need to eat, drink and move around, but they don’t know exactly why sleep is so critical to our survival.

The good news is that how you live your day can affect how you sleep at night. For example, your dietary habits, level of exercise, daily stress levels and caffeine or alcohol intake, as well as medications, hormone changes and illness can all affect the quality of your sleep. According to the Mayo Clinic, most adults need between seven and eight hours sleep each night. During deep sleep, our bodies restore themselves. Scientists believe during that time, our bodies regenerate and help the healing process such as repairing tissues and releasing hormones.

Here are some simple strategies to help you get a good night’s sleep. Read the rest of this entry »

Keeping your gray matter gorgeous is really a no-brainer, isn’t it? A healthy brain can mean proper mental development, good learning skills, strong cognitive function and a high quality of life. Who doesn’t want that?! I know I do. Here are some simple steps to boost brain power – great for adults and kids alike.

A healthy brain depends on:

Essential fatty acids

Topping the list are EFAs, also called Essential Fatty Acids, because they support a healthy brain and nervous system. Since your body doesn’t make these nutrients, you need to get them from food sources. These days, many people get too much omega-6 fatty acids from processed foods so healthcare providers suggest adding sources of omega-3 fatty acids to our diets in order to create balance. Omega-3s are crucial for the development of the brain as well as the heart, nervous system, tissues, skin and the immune system. These important fatty acids make up much of our brain cells. Children can especially benefit from an added focus on omega-3s since the sources (salmon, sardines, walnuts, hemp and flax) are not generally eaten by little ones. Deficiencies may be present in kids with focus and learning problems. For more information, check out our podcast on Back to School Brain Power. You may want to try this delicious Flax and Pumpkin Seed Cornbread for a boost in omega-3s. Read the rest of this entry »

Americans love to eat! Well, at least they do for lunch, dinner and snacks! Breakfast, however, can be a different story. Whatever happened to that age-old advice to “start the day with a hearty breakfast?” These days, many of us either don’t eat at all or we grab ‘n’ go: a bagel, donut or a muffin and wash it all down with a hit of caffeine. If we have the time, we may swing by the local fast food joint for a breakfast “whatever.” Is this what our bodies really need to get us going in the morning?

Breakfast is really just that: breaking – the – fast. When you wake up, you’ve been without food for 10-12 hours so you need to power up your body to meet the day. Tempted to skip breakfast? Don’t! You’ll miss out on important nutrients that your body needs to keep you healthy and maintain steady energy and blood sugar. That means you may be setting yourself up for a crash by mid-morning and even late afternoon. And without breakfast, you may be depending on caffeine to fuel your body, which just doesn’t do it! You’ll be running off adrenaline – not the sustained nutrition of a balanced breakfast – and that puts stress on your body. Want one more good reason? Studies have shown that if you skip breakfast, you may be more likely to make up those missed calories by over-eating later in the day. Not very desirable, right? Read the rest of this entry »

We all know kids are picky eaters, right? Let’s teach them a new way to be picky. Pick whole grains, fresh fruits and veggies along with healthy proteins. Impossible? Not if you give them choices and very tasty food.

A good place to start is by talking to your kids. Anytime is good but natural launching pad activities are when you are grocery shopping or cooking dinner. Get their brains thinking about what food does for us – how it helps us grow, keeps us healthy, gives us energy for sports, helps our brains learn and keeps us feeling good. Those topics easily transition into why it’s important to eat healthy foods and not stuff that gunks up our bodies. Read the rest of this entry »

I say “tomato,” my dad says “tamater,” but no matter how you say it, these precious fruits have got one thing going for them that just about everybody knows how to say: lycopene. You’ve heard of it, I’m sure. Lycopene has its own publicity team, complete with sponsored studies, TV commercials and a dedicated website.

So, what is lycopene anyway? It’s the bright red pigment found most abundantly in ripe red tomatoes and, in lesser amounts, in pink grapefruit, pink guava, red carrots and watermelon. Lycopene is a potent antioxidant – a prominent member of the carotenoid family. It gained fame when studies showed that having a higher intake of tomatoes or higher levels of lycopene in the blood correlated with cancer protection. Read the rest of this entry »

Summer is prime season for all kinds of peppers. Hot, mild or sweet, you can find all the colors of the rainbow! Peppers are usually separated into those that have capsaicin – the heat component – and those that do not.

Hot, Hot, Hot

Fresh hot peppers are often called chiles. Red chile peppers are full of vitamin C and carotene, more so than green or yellow chiles. They contain Vitamin B6 and other B vitamins. Peppers high in capsaicin may help keep cholesterol levels healthy. Read the rest of this entry »

Ever wonder why cereal and flour are often “enriched”? I recall my 8th grade home-economics teacher reminding us to use “enriched” flour so we would get the B vitamins we needed. Good point! White flour, on its own, is missing the B vitamins naturally present in whole wheat. While I prefer using whole grain flour whenever possible, the B vitamins that go missing from the refined stuff are critical! In general, they promote health by playing a vital role in how food is converted to energy. They are important for our immune system, blood as well as our nerves, and may help cut our risk of stroke and heart disease. Read the rest of this entry »

Hot weather brings cooling herbs and the “coolest” by far is fresh mint. If you planted some in your garden this year, it’s probably going crazy growing about now! We all know the pleasing flavor of mint – it’s in everything from toothpaste to gum and, of course, “mints.” That initial peppery bite of mint is followed by a deep coolness – perfect for the hot months of summer. As an added bonus, mint promotes healthy digestion – making it a perfect addition to your favorite dishes.

According to garden experts, there are over 15 varieties of the mint plant. Red mints of the peppermint variety are stronger in flavor and aroma than spearmint and other varieties of green mints, but they all share that common cooling taste. It’s really a personal preference as to which you choose to use. Check our produce departments or your local farmers’ market if you don’t have a personal supply of fresh mint.

Fresh herbs generally taste best when used raw or in recipes that are cooked for a short period of time. If your dish needs to cook a while, just add some fresh mint at the end and cook for a minute or two more. Read the rest of this entry »

Did you know that over 50% of adults in the U.S. don’t get regular physical exercise? Yep, so says the CDC. If you aren’t exercising, I guess you can take some small comfort in knowing that you aren’t alone. But better than that, get off your duff and do a little something!

The good news is that you don’t have to train like an athlete – or even like a weekend warrior – to reap substantial health benefits. (Of course, if you are getting tons of exercise, don’t let this stop you!) The Department of Health and Human Services reports that ANY FORM of physical activity, exercise or movement of the body uses energy and studies show that even a modest effort to improve physical activity can provide health benefits. Read the rest of this entry »

I’m a blueberry lover and every spring my love affair gets a little more serious! Luckily, blueberries are packed with nutrition and I don’t have to moderate my affection for them.

These colorful fruits top the charts with antioxidants and have been shown to help with brain, eye and vascular health. Antioxidants are compounds that protect cells from free radical damage. Free radicals are highly reactive particles – induced by such things as cigarette smoking, sunlight and excessive exercise – that damage cells throughout the body by triggering oxidative reactions. Read the rest of this entry »