Snore-free Night’s Sleep!

Studies show that 30 to 40 percent of the general population snores… which means there are an awful lot of people out there not getting a good night’s sleep.  Whether you snore, or your partner, there are some easy ways to alleviate snoring and catch some zzzz’s before you know it.

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Tongue exercises – believe it or not there are exercises that you can do with your tongue that will help “train” your tongue where to stay in your mouth while you are sleeping to prevent snoring.  One good tongue exercise to practice is making the “t-t-t-t-t” sound – sort of like you are scolding someone.  This strengthens the tip of the tongue.  You can also let your tongue hang out relaxed, then tense your tongue by pointing it and holding this position for three seconds.

 Buy a mouthpiece – one of the most effective anti-snoring techniques is using a “boil and bite” mouthpiece.  These mouthpieces form to your upper and lower teeth and pull your lower jaw and the back of your tongue forward.

This process allows your airway to be opened and you to breathe easier.

Nasal sprays – there are quite a few nasal sprays on the market that claim to help curb snoring, so it may have to be a trial and error process in finding one that works for you.   Some studies say that eliminating yeast overgrowth in your nostrils may reduce inflammation and nasal congestion, but it also causes snoring.

Sleep with a tennis ball – say what? Hear us out on this one… because most people snore while sleeping on their back if you provide a barrier between your body and your back while you are sleeping you will be less likely to sleep on your back throughout the night… thereby reducing your snoring.  Some people suggest putting a tennis ball in a pocket T-shirt then sleeping with the T-shirt on backwards.  You can also put the tennis ball in a fanny pack and then wear that backwards.  If you happen to turn onto your back during the night, the ball, whether it is in your shirt or in your fanny pack, will cause discomfort and you will roll onto your side.

A Banana a Day Keeps the Doctor Away… Especially for Women

In the news…

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Everyone has heard that an apple a day can keep the doctor away, but if you are a woman over the age of 50 then you should be having a banana or two along with that apple.

Recent studies show that woman over the age of 50 who ate foods high in potassium were 12 percent less likely to suffer from a stroke in general and 16 percent less likely to suffer from a stroke caused by a blood clot, or an ischemic stroke.

Lastly the study showed that women were 10 percent less likely to die, from any cause, than those who ate low amounts of food containing potassium.

Another interesting finding from the study was that the correlation between potassium intake and stroke prevention was highest amongst women who did not have high blood pressure.  Therefore, nutritionalists suggest that women should increase their potassium intake before high blood pressure has the chance to develop.

For women who aren’t big fans of bananas, never fear.  You can get twice as much potassium in a serving of spinach, than you get in one banana. Become a label reader as many foods contain potassium that you may not know about.

Workouts that May Do More Harm than Good!

Fitness for All

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Despite what many people believe, not all workouts are actually effective and conducive to losing weight and toning up.  There are a number of workouts that you will see people doing at your gym any given day of the week that are actually ineffective.

Unless you have the best form and are using some of these machines like textbook, then you actually may be doing more harm than good to your body.

Here are some examples of ineffective workouts:

Behind the Head Lat Pull Downs: Unfortunately only those with very mobile shoulder joints can keep their spine straight enough to get a good workout from the behind the back lat pull down bar.  The move done wrong can actually tear the rotator cuff.

  • Lying Leg Press (with knees bent too deeply):  This exercise is typically done to work your quadriceps, hamstrings and glutes and is done on a machine where you use your feet to push a weighted plate up and down.  Unfortunately if you bend your knees too far, then you can seriously injure your back and/or knees.
  • Squats on a Smith Machine:  While the Smith Machine is generally an effective machine, the bar on the machine doesn’t give, which can force the body into risky positions, including placing their feet too far in front of them while doing their squats.
  • Using Bad Form on Cardio Machines:  While using bad form is not good on any machine, using bad form on cardio equipment is a big no-no. Hunching over can throw off your alignment, jarring your spine, shoulders and elbows.
  • Upright Row: This exercise done by pulling weights or a barbell underneath your chin can compress the nerves in your shoulder, actually impinging the shoulder.

 

When to Keep Your Child Home

Back to School 101:

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Now that school is back in session and children are more susceptible to colds and the flu, many parents wonder whether it is safe to send their child to school or not.  While many schools have specific guidelines regarding sick children, the following points are a general rule of thumb that will help you determine whether it is safe or not for your child and others.  Your child will need to stay home if:

  • They have a fever higher than 100.4 degrees Fahrenheit
  • They are vomiting
  • They have diarrhea
  • They are in the first 24 hours of pink eye or strep throat antibiotics

Generally children can return to school when they have no fever, they can eat and drink normally, they are well rested and alert enough to pay attention in class and once they have completed any doctor-recommended isolation due to pink eye or strep throat.

Spotlight on: Spinach

Eating Healthy

  • Leafy, green vegetables, like spinach, provide more nutrients than any other food.
  • Researchers have found at least 13 different flavonoid compounds in spinach that have been known to act as antioxidants and as anti-cancer agents, combating specific cancers like ovarian and prostate cancer.
  • The vitamin K in spinach provides 200% of the daily value in fresh spinach and nearly 1000% of the daily value in boiled spinach.
  • Spinach is an excellent source of vitamin C and vitamin A, folate and magnesium.

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Recipe: Wilted Spinach Salad

  • 10 to 12 ounces spinach, washed and torn into pieces
  • ¼ cup minced red onion
  • 5 to 6 radishes, thinly sliced
  • 2 hard-cooked eggs, 1 chopped and 1 sliced
  • 2 to 4 slices bacon
  • 1 to 1 ½ tablespoons bacon drippings
  • 1 ½ tablespoons sugar
  • 3 tablespoons vinegar
  • 1 tablespoon water
  • ½ teaspoon salt
  • 1/8 teaspoon pepper

Place prepared spinach in a large bowl. Add onions and radishes. Refrigerate, tightly covered. Fry or microwave bacon until crisp; remove to paper towel and set aside. In a small jar or measuring cup combine drippings with sugar, vinegar, water, salt and pepper. Refrigerate all ingredients until just before serving. When ready to serve, microwave the dressing on high for 30 to 45 seconds, or until mixture boils. Toss the chopped egg with the greens then pour the hot dressing over greens mixture; toss again lightly. Top with sliced egg and crumbled bacon.

Recipe: Spinach Lasagna

  • 2 egg whites
  • 26 oz of prepared spaghetti sauce
  • 24 oz of ricotta cheese
  • 10 oz of Lasagna noodles, cooked
  • 10 oz of frozen spinach, thawed and chopped, then squeezed dry
  • 2 cups of mozzarella cheese, grated, reserve ½ cup
  • ¾ cup of Parmesan cheese, grated and divided, reserve 2 tablespoons
  • ½ teaspoon of salt
  • ½ teaspoon of black pepper
  • Olive oil

Preheat oven to 350°. Prepare a 9-in. by 13-in.baking dish for lasagna. Prepare lasagna noodles as directed on the package, then rinse and drain. Combine parmesan cheese, ricotta cheeses with the egg whites, salt and pepper in a large mixing bowl. Pour ¼ cup of spaghetti sauce in the bottom of the baking dish and spread it out using a spatula. Cover the sauce with a single layer of lasagna noodles. Spread about half the cheese mixture over the noodles, and then cover with about half of the spinach and shredded mozzarella cheese. Finish this layer with half of the remaining spaghetti sauce. Add a second layer of noodles, topping with the remaining cheese mixture, spinach, and mozzarella cheese. Top with the final layer of noodles and remaining spaghetti sauce. Sprinkle the reserved Parmesan cheese over the top and bake for 30 minutes. Remove from oven and set for 10-12 minutes.

Non-Dairy Foods that Build Bone Strength

Food for Thought

Many people are lactose intolerant, or just don’t do dairy, but that doesn’t mean they are doomed to have brittle bones.  There are plenty of non-dairy foods that are chalk full of calcium and great for building bone strength.

We all know that calcium builds strong bones, but it also ensures that your muscles, nerves and cells all work properly.  As adults, we need approximately 1,000 milligrams of calcium a day – or the equivalent of more than three 8 oz. glasses of milk a day.  But if you don’t do dairy, you are still able to get your daily dose of calcium with these calcium-rich foods.

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Broccoli has a calcium content of 86 milligrams in just two cups of raw broccoli.  It also contains nearly twice the vitamin C than an orange.

Collard greens contain 268 milligrams of calcium per one cup cooked.  It is also loaded with three days worth of vitamin A.

Sardines have a calcium content of 351 milligrams in a 3.75 oz. can.  While some people may fear sardines simply on looks alone, they are really quite tasty and are an amazing source of vitamin B12 and vitamin D.

Canned salmon contains 232 milligrams of calcium in just a half of a can.  It also contains 38 grams of “belly-flattening” protein.

White beans have a calcium content of 63 milligrams in ½ cup cooked.  They are also very rich in fiber, protein, potassium and iron.

Tofu contains 434 milligrams of calcium in just a half of a cup.  It is typically a vegetarian’s source of protein and takes on the taste of whatever it is cooked with.

Edamame contains 98 milligrams of calcium in one cup cooked.  It is also one of the few non-animal foods that is a complete protein – meaning it contains all nine essential amino acids. And 8 grams of fiber per serving isn’t too shabby, either.

10-second Health Tips

Healthy Living

In the fast paced world that we live in, many people do not take the time out of their day that they should to properly take care of themselves.

But many health issues can be addressed in just 10 seconds.  Check out some of these tips!

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Put your contacts in after you shower

Getting a shower while wearing your contacts can expose your eyes to infection-causing waterborne microbes.  It’s best to wait until after you shower to put them in.

Check your thyroid.

Even a mildly overactive thyroid can increase your heart disease risk by 65 percent.  A quick blood test can check your level of TSH or thyroid stimulating hormone.

Drink hot tea in the morning.

According to the International Journal of Cancer, drinking hot tea in the morning can slash your risk of kidney cancer by 15 percent.  They also suggest trying pu-erh tea instead of green or black tea, because it is better at preventing DNA damage

Recline a little.

Canadian researchers have found that keeping your body at a 90-degree angle puts a lot of strain on your spine.  Give your back a break and recline a little – the ideal angle is 45 degrees off vertical.

Get enough sleep.

British studies show that getting more than 9 hours a sleep a night or getting less than 6 hours a sleep a night, doubles your risk of an early death from any cause.  Experts always suggest that you should aim for 7 or 8 hours a night.

Eat steamed broccoli, not boiled.

By simply modifying the way that you cook your broccoli can increase the concentration of glucosinolates – compounds found to fight cancer – by 30 percent. Always steam your broccoli; boiling actually lowers the level of the compound.

Drink some wine. (Yes, we are serious!)

A recent Israeli study shows that polyphenols, the compounds found in red wine, help block fat absorption… so drink an extra glass of red wine. (or two!)

Blood Pressure Myths

Did you know that roughly one in three American adults has high blood pressure?  A staggering fact is that having untreated blood pressure can lead to further serious conditions like heart failure, stroke, heart disease and kidney failure.

But do you know the facts about high blood pressure? Or have you fallen victim to believing the many myths out there about blood pressure?

Find out more as we sift through the myths to find the facts!

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MYTH – Lower blood pressure is always better.

Low blood pressure could be a concern if it causes symptoms of dizziness, fainting or shock.  But, it is true that sometimes low blood pressure is normal for some people.

MYTH – Nervousness, sweating and lack of sleep are all symptoms.

Actually high blood pressure does not have any symptoms.  Nearly one-third of all adults who have high blood pressure do not even know that they have blood pressure issues at all.

MYTH – If you have high cholesterol, then you have high blood pressure.

While many of the same poor exercise and food choices cause both high cholesterol and high blood pressure, people can have just one or the other – or both.

MYTH – Once you are feeling better you don’t need to take your blood pressure medication anymore.

If a doctor has prescribed a blood pressure medication for your high blood pressure, you should follow their exact orders.

Outdoor Activities to Fit in this Season

Fitness for All

Not too long ago we were breaking out the shorts and t-shirts, swim suits and flip flops, and heading outdoors to make the most of the beautiful summer days.  But with only days left in the summer season, there is still time to get outdoors and take advantage of the weather, all the while getting your work outs in outdoors.

 

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Running, hiking, swimming, and playing outdoor sports are all great ways to get your daily amount of exercise, but why not try something new in these last few weeks of summer?

Snorkeling:  If you are heading to the beach or if you live at the beach, pick up a mask and snorkel and get ready for a good time and a great exercise.  Not only will you see some pretty amazing things below the water’s surface, but you will also be getting a great aerobic workout without even realizing it.

Yard sports:  Not all outdoor exercises or sports have to be organized – shoot some hoops, play a game of kickball or wiffleball or pick up a tennis racket and hit up the local courts.

Water skiing: While water skiing is a sport that you may need to work up to, there is no time like the present to give it a try.  Water skiing is a fun water sport, where you use a wide variety of muscles to participate in it and therefore it is a great summertime sport for someone looking for something new to try out.

Kayaking/Canoeing: Kayaking and canoeing are not just fun water sports, but they are also very physically challenging sports.  Experts suggest that you take your time learning how to kayak or canoe and enjoy the area in which you decide to try out your new sport.  Row for awhile, but then take a break and take in the beautiful scenery around you.

Rock climbing:  Although this sport requires the assistance of a professional, most people do not realize the amount of physical strength it takes to participate in rock climbing.  Find an experienced rock climber in your area, and give it a shot.  Before you know it, you’ll get the “hang” of it and will wonder why it took you this long to try it out.

Natural Facelift System – Product Review

This month’s product review will review the pros and cons of our very popular Natural Facelift System.

Out of all of the products we have, this is the one product that gets the most positive feedback.

This cloth mask has the eyes, nose and mouth pre-cut and the herbal remedies are pre-applied to it the mask.  After unfolding a single treatment and wearing it on your face for at least an hour, you can expect to see spa-like facial results from the very first treatment.  After using a three pack, some of our customers have reported they look years younger.

The only con is that the Natural Facelift System is not meant to sleep in, and in fact, your facial wrinkles will look as if they were ironed on if you do this.

To try the Natural Facelift System, go to: www.HealthyRevelations.com/products.asp