FEATURED ARTICLES

• sleeping habits
• Bad sleeping habits
• Sleeping mistakes

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Written by Lisa Jillanza

We have all been there a million times, checking the clock every few minutes and telling yourself that you NEED to fall asleep that very second or else tomorrow is going to be a super long day! But what typically happens? We have a terrible time falling asleep when we are under pressure of having to fall asleep!

According to scientists, this condition is called psychophysiological insomnia and feeling pressure to fall asleep causes fragmented sleep and worsened sleep quality.

Psychophysiological insomnia affects nearly 15% of all chronic insomnia patients, and while you can't make yourself fall asleep exactly when you want to, there are some things you can do to help your cause.

Instead of having negative thoughts like “I'm going to be worthless tomorrow if I don't fall asleep now,” tell yourself “I've had sleeping problems before and have been able to function.”

Another suggestion from insomnia researchers is to delay your bedtime until you are truly sleepy, instead of when you think you should be in bed.

They also suggest having a bedtime snack like cheese and crackers or cottage cheese, to combine complex carbohydrates with tryptophan to help you sleep.

Lastly, don't be a clock watcher as this will only give you more anxiety. Instead turn your clock around so that you cannot see what time it is during the night.

• Spinning basics
• Spinning exercise
• Spinning benefits

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Written by Lisa Jillanza

Been to a gym lately that offers spinning/cycling classes and wonder what it's all about?  Spinning classes are rising in popularity as they provide an excellent alternative to the “same old” exercise routines.

According to www.aboutaerobics.com, indoor cycling began in 1989 and has endured as a popular exercise routine.  Classes are usually held in the aerobics section of gyms and last between 30 and 60 minutes.

Spinning can burn 500 calories or more in a short amount of time and, believe it or not, is actually a low impact activity for all ages.

Many assume that the class is just like riding a bike : without actually going anywhere.  But spinning actually involves jumps, hills, jogs, runs and other moves that are performed on the bike by either moving your body position and/or adjusting the resistance : or tension : of the bike.

Spinning does take some getting used to. Experts and instructors will warn you that, as beginners, you will encounter soreness in various places on your body.

Many serious spinners purchase padded seats and special shoes to eliminate any discomfort that might come from the bike.

Take it easy at first : try a beginner's class or incorporate it once or twice a week into your workout routine.  Mix in other forms of exercise such as yoga, weight training and swimming with your spinning routine.

Remember, the first few classes will be uncomfortable, but the benefits of this unique exercise are worth the adjustment!

• healthy eating
• Carrot health benefits
• benefits of carrots
• carrot healthy recipe
• carrot recipe

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Written by Lisa Jillanza

• The beta-carotene in carrots is an antioxidant combating the free radicals that contribute to conditions like cancer, heart disease, and a few other conditions.
• Cooking carrots actually raises the nutritional benefits of this great vegetable. By cooking them you free the beta-carotene from the fiber, thereby allowing your body to better absorb the beta-carotene.
• If you eat just a half cup of carrots each day you will get more than the recommended dosage of beta-carotene in your diet.

Recipe: Banana Zucchini Carrot Bread

2 cups flour

1 teaspoon vanilla

1 extra large egg

1 cup sugar

3 medium bananas

1 cup chopped zucchini

½ cup grated carrots

1/3 cup butter

1 teaspoon baking soda

1 dash salt

Preheat oven to 350 degrees.  Melt butter and pour into large bowl.  Add bananas and mash.  Add grated zucchini and shredded carrots.  Mix well.

Add sugar, vanilla and beaten egg.  Sprinkle in baking soda and salt, and mix.  Add flour and mix well.  Pour in 4x8 loaf pan to two large muffin pans.  (Yields one loaf or 12 large muffins.)

Bake loaf for 60 to 75 minutes.  Bake muffins for approximately 20 to 30 minutes.

Let cool and serve.

Recipe: Creamy Carrot with Curry Soup

2 tablespoons olive oil

1 ½ pounds peeled carrots, cut into 1-inch chunks

1 large onion, diced

1 tablespoon butter

1 pinch salt

3 large garlic cloves, thickly sliced

2 tablespoons curry powder

3 cups chicken broth

1 ½ cups half-and-half (or whole milk)

Salt and freshly ground pepper, to taste

Garnish: Chopped pistachios

Heat oil in sauté pan until shimmering.  Add carrots, then onion, sauté until golden brown (about 7 minutes).  Reduce heat and add butter, sugar, and garlic; continue cooking about 10 minutes longer. Add curry and sauté a minute longer. Add broth and simmer.  Reduce heat and simmer until carrots are soft, about 10 minutes.  Using a blender, puree in a blender for about a minute.  Return to pot and add enough half and half so the mixture is soup-like, yet thick enough to float the pistachio garnish.  Add salt and pepper as needed.

• healthy eating
• cancer prevention
• colon cancer
• healthy oil
• benefits of healthy oil

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Written by Lisa Jillanza

In a recent animal study, it was found that diets that included canola oil rather than corn oil had less of a chance of growing colon tumors.

One of the reasons that gives canola the edge is the high amount of omega-3 fatty acids, where corn oil is higher in omega-6 fatty acids.  In the animals tested, researchers charted the size and number of colon tumors and tested their blood for its fatty acid amount.  When comparing animals whose diets contained corn oil verses canola oil, the animals whose diet included canola oil had fewer tumors and much smaller tumors on average.

While researchers will next attempt this same study on humans, researchers and nutritionists alike agree that only good can come from including more omega-3 fatty acids in your diet.

• healthy diet
• eating healthy
• detoxification

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Written by Lisa Jillanza

More and more these days we hear about our foods and how they are becoming laced with synthetic ingredients.  If you want to avoid these synthetic ingredients, you need to learn how to detoxify the foods you are eating and choose healthier foods.

Here are some suggestions to detoxify and eat healthier in the New Year:

Clean Your Produce:  Before eating or cooking with any fruits or vegetables be sure to wash them very well.  Washing your fruits and veggies eliminates the chemicals and pathogens from your food's surface and help to eliminate any harmful ingredients.

Watch Your Animal Fat Intake:  Do you know what's in your animal fats?  They are loaded with synthetic hormones, antibiotics, organochlorine chemicals, and other harmful pesticides. Look for low-fat options when buying your foods and be sure to trim all of the fat off of poultry and meats when you buy them.  

Avoid Cans:  Cans are lined with a resin that contains bisphenol-A, a hormone-disrupting chemical.  While many companies are working to eliminate these chemicals in their products, in the mean time you can avoid these chemicals by choosing frozen, fresh or dried foods.

Think Organic:  According to a study done by the Environmental Working Group, your pesticide exposure can be eliminated by 90 percent by avoiding the most contaminated conventionally grown produce including: peaches, apples, bell peppers, nectarines, celery, cherries, lettuce, strawberries, grapes, carrots and pears. 

Choose Whole Foods:  Whole foods are not processed, therefore they have their own natural ingredients.  Choose whole grains and look for food items that say “whole” on them , but be sure to check the labels, just to be sure.