1 Simple Way To Get More Sleep

You need sleep really bad and just can’t because you either can’t choose which sleep aid to use or don’t know what to do about it. I have gone through the same ordeal, I couldn’t find any real information on natural sleep aids and decided to do something about it. Let me tell you this, you’re lucky enough to have stumbled upon this article, I will review a natural sleep aid that I have used.

This is already a bad sign when the figures are not precisely known. If you’re not sleeping at all, it can have a heavy impact on your life and drive you to do desperate things. This is when chronic insomnia has become debilitating.

The way sleep works is this: it uses a natural ingredient called Melatonin, which exists in the human body.

We understand how it feels to get too little sleep. It is not a condition to be taken lightly when you’re not or barely sleeping every night for months or even years.

As a result, chronic insomnia can change your outlook on life completely. Try to imagine yourself that you are always exhausted and miserable every single day. Try to imagine that you’re lying in bed every single night with stressful thoughts coming through your head.

Not being able to sleep is a serious problem and can have dire consequences on one’s health. The human body needs at least 6 hours of sleep every night in order to be active again the next day and 8 is even better for most individuals.

Watch the reviews about OxySleep and see how you can get a free bottle offer from the official website.

To your better sleep,

Judy Kelly

7 Days To Success

7 Days To Success

A long time ago when I taught “human relations” in a college classroom, I tried to impress on my students that it only takes “7 days to break a habit.”  Well, as luck would have it, you only need 7 days to also “create a habit.”  It takes our bodies (and minds) that amount of time to get used to something new.

How does this create “7 Days To Success?”  When you make a commitment to lose weight, write a short story, get x number of new visitors to your website, clean out your pantry, or whatever goal you would like to achieve, you need to commit to sticking to it for 7 days.  Then evaluate what in the process is working and what is possibly not working.  Only after those 7 days can you truly assess what to tweak to make it easier for you to achieve your goal.  If you have needed to change something, you will need to try that new process for 7 days also before you can tell whether the changes are going to work for you.

Remember:  you can do anything for a short 7 days.  It is when we try to plan out something for an undetermined amount of time that the goal or task seems to become unachievable.  It is a mindset that 7 days provides a light at the end of the tunnel.

Give it a go and let me know how it works out for you.  I know that I was starting to become frustrated with a couple of my goals and when I decided to look at them in a 7 day format, things looked a lot brighter and I knew in my brain that I could do it.

Judy Kelly

Great All-natural Chocolate Pudding (dessert tonight?)

All-Natural High Protein Chocolate Pudding (have it for dessert tonight!)
Ingredients:

*One ripe, small/medium avocado

*One small/medium banana
*2 scoops of Chocolate BioTrust Low Carb All-Natural Protein Powder

*1 packet of Stevia sweetener
*1/4 cup almond milk
*Dark chocolate chips (for topping)

Directions:

Beginning with the almond milk, combine all ingredients in a blender or food processor and blend thoroughly until well combined and smooth.  Refrigerate for 30 mins.  Portion out into bowls and top with dark chocolate chips for a super healthy, protein packed delicious dessert!

Now, in addition to this delicious protein pudding recipe, if you’d like to get your hands on a bunch of other fat-burning milkshake recipes, along with an entire rapid fatloss diet plan (all for FREE), just tap the link below and enjoy!

==> FREE Fat-Burning Milkshake Recipes + Your FREE Rapid Fatloss Diet Plan

Enjoy!

Judy Kelly

Do You Experience Morning Stiffness?

When you get out of bed, do you have trouble getting going?  Are you so stiff that it is even difficult to walk to the bathroom?  Is it in your knees, back, shoulders, or just everywhere.  Certainly there are some causes and also some things you can do to help relieve morning stiffness.

Morning stiffness is often caused by not getting enough exercise throughout the day.  This is true especially for those who sit most of the day in an office atmosphere.  I have previous posts on “desk exercises.”

Another cause is being overweight.  This puts excess stress on your joints, ligaments, muscles, and tendons.

Poor sleep positions can also cause stiffness especially sleeping on your stomach.  This can inhibit your blood flow.  Also sleeping in a cold room or having a cold draft can cause stiffness.

Fortunately, morning stiffness can be relieved.  Probably what helped me the most was increasing my exercise during the day.  I have begun setting an alarm at my desk to remind myself to take a break and do some exercises or just get up and walk around.

You can go here to find an article by a good friend of mine, Jesse Cannone, called “10 Steps To Overcome Morning Stiffness.”

To your health

Judy

10 Easy At-Your-Desk Exercises

Do you work long hours at your desk and find your stress level increasing?  Do you begin to get stiff as the day progresses?  Are you beginning to “spread” or gain weight?

Unfortunately not everyone is able to get outdoors and do a 30-minute brisk walk.  It is, of course, best if you can.  Spending a little time regularly during your day doing some “desk exercises” will help you maintain your weight, remain flexible, and generally keep you healthier at your sedentary job.

Here are 10 easy ones to do whenever you can grab a few minutes.  It is even okay if you cannot do them all at the same time (maybe even better).

  1. Stiff neck? Just roll your head side-to-side.  This relaxes your neck muscles.  For a tighter stretch, turn your head to look behind your right shoulder then look up to the ceiling and hold for 15 sec.  Then do the opposite looking over your left shoulder, looking up, and then holding for 15 seconds.
  2. Stiff shoulders? Remember what that young person does when he/she indicates “whatever”?  You will do the same movement but exaggerated.  Raise your shoulders to your ears as close as you can, tighten your muscles, and hold for 15 seconds.  Repeat 5 or 10 times.
  3. Back stiff or hurt? There are a number of exercises for this.  First raise your arms straight over your head.  Then roll to one side as far as you safely can and hold for a few seconds.  Return to center with arms still straight above your head and lean to the other side and hold.  Repeat 5 or 10 times.
  4. Getting carpal tunnel syndrome? Hold your arms straight out in front of you and turn your hands up toward the ceiling and then back down.  Keep repeating this movement for 15 or so seconds.
  5. Spreading in the rear? You can do butt squeezes while you are typing, reading a report or doing almost any task.  Just squeeze your butt cheeks together and hold, release and hold.  Do this as often as you can  to prevent that spread!
  6. Tight tummy? Sit straight up in your chair with your back touching the back of the chair.  Hands should be resting lightly on your thighs.  Pull in your abs pushing against the back of the chair and hold.  Repeat.
  7. A bit stressed? Sit back in your chair and punch your arms out in front of your switching arms.  Think of a punching bag in front but be sure to be far enough away from your computer screen (even if that is what is causing your stress).
  8. Need to relax? Sit in chair with feet shoulder width apart.  Fall forward and let your head hang between your knees and arms to fall to the floor.  Rest in that position for a few seconds and then sit up and clasp hands behind your back while pushing your chest out forward as far as you can.  Hold that for a few seconds and then repeat the two steps.
  9. Legs stiff? It is a good idea to exercise your ankles and calf muscles too.  This you can also do while typing, reading or most any other activity.  Just raise your feet to your toes, hold and release down.  Do this 15 or 20 times.
  10. Sometimes we just need a break and Yoga can provide you with that break and allow you to clear your head and begin to think more clearly.  Desk Yoga is perfect for that refreshing your brain.  You can just sit comfortably in your desk chair, with your neck and spine straight and erect, to begin to calm your brain. Place your hands palms up resting on your thighs, with the thumbs and first fingers touching.  Breathe in and out slowly listening to each breath.  Even 3 minutes will be helpful but try 10 if you can.

Give these exercises a try and let me know what you think.  They’re quick, easy and will make your day better.

To your health

Judy

Burn Belly Fat by Eating These Foods

Some of the foods suggested here may not be very appealing to you but if you have any of these symptoms, they can really help relieve them?

  • Gas and bloating
  • Constipation and/or diarrhea
  • Acid reflux
  • Skin problems
  • Overall sickness
  • Headaches
  • Urinary tract infections
  • Trouble sleeping
  • An inability to lose weight
  • Sugar cravings, especially for heavily refined carbs

For me personally, I know when I’ve had too much of my favorite:  ice cream.  I become bloated, have trouble sleeping, and gain weight if I don’t control my urges.  Ice cream, if you have read my previous posts, is just that:  ice cream especially with dark chocolate syrup.

So what are the foods you need to be consuming to alleviate your own symptoms when you’ve eaten too much sugar or too many carbs, too much processed foods, a round of antibiotics or too much alcohol?  They are what we call “fermented foods.”  Here are some of them:

• Various pickled fermentations of cabbage sauerkraut, turnips, eggplant, cucumbers, onions, squash, and carrots
• Kimchi (a Korean fermented vegetable dish)
• Tempeh
• Fermented raw milk such as kefir
• Plain, unsweetened yogurt

Fortunately for me, I really like kefir and can eventually substitute it for my sweet treat.  I also enjoy sauerkraut, eggplant, cucumbers, and squash.  Many people, however, do not really like fermented foods.

Unfortunately for most of us, we cannot consume enough of these foods daily to keep our symptoms in check, especially if we have over indulged.  You would need 30 servings of unsweetened natural yogurt with active cultures daily and even then the yogurt doesn’t have all the strains of bacteria needed.

Another solution that I have adopted (in addition to keeping the above good foods in my healthy diet) is described in the article “Toxic Belly Bug Fix” by Brett Hall, RD.  If you would like to remedy your bloating, belly fat, constipation, or other digestive issues even poor sleep, go now to

Toxic Belly Bug Fix – It works for me!

To Your Health

Judy

Homemade Omega3 Mayonnaise

Unlike store-bought mayo, this recipe contains a generous amount of Omega3 which we all know you need lots of.  My biggest warning, however, is that you cannot keep it more than a week without risk of becoming sick.  Make only enough that you will use it up or just throw the rest away.

This recipe is from Kitchen Konfidence:

Homemade Olive Oil Mayonnaise
Author: Brandon Matzek
Recipe type: Sauce
Serves: 1 cup
Ingredients
  • 1 egg yolk
  • 1 tablespoon freshly squeezed lemon juice
  • 1 tablespoon water
  • 1 teaspoon Dijon mustard
  • 1 cup olive oil (not extra virgin)
  • Kosher salt, to taste
Instructions
  1. Place egg yolk, lemon juice, water and mustard in a narrow, tall container. I used a Weck jar. Pour over olive oil, then let the contents settle for a moment.
  2. Using an immersion blender, process until the mayo starts to form. Once you start seeing mayo, gently move the blender up and down. Continue until all oil is emulsified. The texture will be thick.
  3. Season to taste with kosher salt and store in the refrigerator for up to several weeks.
- See more including a video preparation at Kitchen Konfidence.

To Your Health

Judy

Need A Depletion Diet to Lose?

Recently, I have been following a couple of guys named Josh and Joel at BioTrust.  One of the BioTrust advisors is Craig Ballantyne and in today’s rant they talk about a diet he is following which they call a “Depletion Diet.”  Craig is adhering to that diet for a month.  It includes NO Gluten, NO Dairy, No Diet Soda, and NO Alcohol.

Now I agree with the “no diet soda” as I have written about how bad that is for diets for years.  I can’t really think of ANY kind of soda that is ever good for any kind of diet.  When I cheat I drink lemon/lime flavored sparkling water or just plain sparkling water with a squeeze of lime in it.  ALL artificial sweeteners should be eliminated from anyone’s diet.

Any diet as restrictive as Craig’s is way too restrictive for most of us.  It is, as Josh asserts, not even necessary for most people.  Of course, it will cause weight loss (mostly fat loss) because there are so few calories eaten or choices left.

Saying that, it is good to modify amounts of gluten; however, some things like sprouted grain bread and barley are not all that bad.

If you have sensitivity to dairy, then it should be eliminated. Otherwise, good choices of organic, hormone and anti-biotic free dairy sources should be okay in moderation.

It is always a good thing to give up alcohol completely if you are really trying to lose weight and quickly lose the flab.

If you are able to choose healthy food and restrict your calorie intake, you will lose weight and be healthier to boot.  A great idea is to choose just one thing to give up that you LOVE but know is not good for you.  Do this for one month and then maybe add one more.  After a while you’ll realize that you don’t even miss that “one thing” very much.

In the next few days, BioTrust is coming out with a 3-week diet that we can all use to challenge ourselves.  To get in on their challenge, go now to the BioTrust story page and learn more about their mission.  When they release info about, their “3-week challenge” I will let you know.

You can also read their Fat Burning Hormone story.  If you want to skip the video, just close that page and you will be taken to a transcript.  You don’t have to purchase anything, just read the page and then X out to close.  You’ll be taken to a page to get a free report on “The 30-Second Hormone Fix.”  Once you download that free report, you will get further information on their weight loss suggestions including when they release their 3-Week Diet Challenge.

For now, think about that “one thing” that you can give up for the month of July that will make a difference in your weight loss and overall health.  (alcohol, wheat, ice cream (my downfall), or whatever tempts you)

To Your Health

Judy

Steps to Creating A Banana Smoothie

Everyone likes banana smoothies so you cannot go wrong making them for your family members.  There are so many varieties that you can please everyone’s tastes.

Get the nutrition facts about bananas HERE.  They are a great health benefit.

Do you ever have bananas that seem to be getting a little too ripe?  Using them in a smoothie is much healthier than making most kinds of banana bread.  (I used to do that)  In fact they are best in smoothies when they are a little over ripe.  Bananas are also great as they are a fruit that is available during the entire year.

Bananas make perfect smoothies as they create a thick and creamy drink.  Adding some coconut or almond milk can add to the creamy texture without adding the fat or lactose in regular milk.  Bananas are probably the most popular of fruits to use in smoothies because they are so versatile.

Be creative by adding fantastic flavors such as vanilla, almond, cinnamon, and other fruits.  Some types of bran and other grains can add great flavor as well as added nutrients also.  You can also add flavor by using juice instead of any type of milk but be careful of the sugar and calories in the juice you choose.

Add some crushed ice, blend it up, and you’re ready to go.

Smoothies are great any time of day and even as high protein, low calorie healthy snacks.  They can be a good option for your kids coming home from school too.

Check out these other resources for creating delicious smoothies:

Steps To Get Started With Juicing

Start Juicing Today

Be Healthy

Judy

On A Gluten and/or Wheat Free Diet?

I found this bread recipe from Isabel at the “Diet Solution Program” and thought it might be helpful to those of you needing or wanting an alternative bread.  Some of you may have kids who only “like” white bread and this one is actually healthy.  Many of us need good alternatives.

Isabel’s Favorite “White” Bread

Ingredients
2/3 cup coconut flour
3/4 cup almond flour
1/2 cup (one stick) plus 2 tablespoons butter
8 eggs
1 tablespoon honey
1 1/2 teaspoons apple cider vinegar
3/4 teaspoon sea salt
3/4 teaspoon baking soda

Directions
Melt butter in a small saucepan over low heat. Turn off heat and allow to cool a bit. Then stir in the honey and vinegar. Break the eggs into a medium bowl. Add the salt, baking soda, almond flour, and butter mixture. Mix together with an immersion blender or hand mixer.

Measure out the coconut flour. It will need to be sifted if you are not using an immersion blender. Using an immersion blender or handheld mixer, mix the coconut flour into the other ingredients very well. There is no worry of over-mixing this recipe since there’s no gluten in it.

Pour the batter into a well-buttered loaf pan. I used a 9×5 pan. Bake at 300º for about 50-60 minutes. It will be done with it is set in the middle (you can lightly touch it, or check to see if a toothpick comes out clean).

Let cool for about 15-20 minutes, then use a spatula or knife to go around the edges. Invert the pan and move the bread to a cooling rack. Cool completely. Wrap tightly with plastic wrap. Store in the fridge or freezer. I like to slice it fairly thinly with a Rada bread knife, place parchment paper between the slices, and store in the freezer.

Enjoy Your Health

Judy

Very Healthy Dark Chocolate Covered Goji Berries


Finally, a chocolate that not only tastes great but is good for you too!  These are dark chocolate covered goji berries from the fields I Tibet.  Goji berries are also used as part of Chinese medicine.

Goji berries are also called Wolf-berries from the boxthorn plant.  They are native to areas of Southeast Europe and Asia.  Goji berries are small orange berries and primarily grown in north central and western regions of China.  Goji juice can also make a delicious drink but is often prepared in a dry powder.

Goji berries are full of polysaccharids, vitamins, minerals, and amino acids—all of which can reduce the signs of aging.  In addition, dark chocolate is know to contain lots of healthy benefits.  Put them together and what a healthy snack you have created!

Goji fruit contains large amounts of nutrients and phytochemicals. Some of these are antioxidants, polysaccharids, monosaccharides, phytosterols, carotenoids, amino acids as well as essential vitamins and fatty acids.

The antioxidants in goji berries may help reduce free radical damage in the body that is harmful to your cells and DNA.  The vitamin A found in the berries helps to increase the immune system.

In my family history, there is a concern with Alzheimer’s so research showing the berries benefits in increasing mental abilities and preventing those diseases as well as improving sleep quality is of special interest to me.  Goji berries also contain 15 times more iron that spinach (and these chocolate covered berries taste better too!).

Dark chocolate is also highly beneficial to health. Although it is high in fat, it is also high in antioxidants. having ingredients that are very good at slowing down the effects of aging helping to lower blood pressure and improve overall blood flow. In turn, this helps the brain function and reduce the risk of strokes; it can also help prevent blood clots from forming.

Dark chocolate coated Goji berries are not only a tasty treat, they can also significantly improve your health.  A credible source for Goji Berries is here:

Highest Antioxidant Superfood in the World.. Goji Berries from Tibet

Enjoy!

Judy