Pulling the Blinds on Sleepy Misperceptions

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Think you can skimp on sleep during the week and make up for it later? The answer is, No, and my guest post courtesy of Vitacost.com explains why. Read on to learn more!

Sleep is an interesting paradox. Some people treasure their nightly eight hours, while others treat it like a guilty pleasure, enjoyed only in small “dozes.” As sleep deprivation becomes the norm, it’s rationalized by notions like, “I’ll sleep in tomorrow to catch up.” It’s time to quit dreaming and open your eyes to the importance of a good night’s sleep.

The Dream: “I’m out like a light.”

Reality: Ironically, the body is not completely inactive during sleep. It’s true that muscles in the limbs become temporarily paralyzed; but eyelids are jerking rapidly, heart rate increases and breathing becomes shallow. You may feel “dead to the world” or “out like a light,” but your brain technically is still turned on.

The Dream: “I can catch up on sleep this weekend.”

Reality: The body needs adequate, consistent rest in order to maintain a healthy immune system. Sleep is not like a savings account – you can’t add more when you have time. Sleeping until 2 p.m. on Sunday throws the balance of your circadian rhythm (internal clock), which throws off your mental and physical fitness. Stop running on the hamster wheel and start a routine of balanced sleep, healthy eating and regular exercise.

The Dream: “My body can adjust to sleeping during the day.”

Reality: A grave-shift worker may be able to coax his body to adjust, but his brain knows best. At night, the eyes send a signal to the brain that there is less light, and the internal clock will produce more melatonin to induce sleepiness. Sleeping after sunrise does not generate enough melatonin, making it difficult to fall asleep – and stay asleep.

The Dream: “I function better on less sleep.”

Reality: Sleep deprivation negatively affects the areas of the brain associated with motivation and desire. A sleep-deprived brain will seek food as a reward, because food is the most accessible treat, leading to weight gain. Lack of sleep has also been linked to depression, anxiety and other mood disorders.

The Dream: “I never dream.”

Reality: We sleep in stages: stages 1, 2, 3 and 4, and the fifth stage is rapid eye movement (REM). The brain cycles through these five stages over and over throughout the night, with REM being the deep sleep and dreams stage. Any time the brain reaches REM, you dream – if you don’t remember them, then that’s your own reality.

This article has been provided by the folks at Vitacost.com. Since 1994 Vitacost.com has been selling discount vitamins and supplements and has grown into one of the biggest online marketplaces for healthy living essentials-with many other helpful categories! Get the best price on vitamins, nutritional supplements, health foods and gluten free diet products.

Vitacost.com sells everything from Vitamin D to Raspberry Ketones. Vitacost.com offers nearly 2,000 of the top, most-trusted natural brands, diet foods and healthy living essentials-the very best nutritional supplements, whole foods and sports nutrition-at discount prices, up to 50% off.Vitacost.com is not affiliated with this blog, and isn’t responsible for content outside of this article.

By: +Elizabeth Lotts writer for Vitacost.com

Do You Suffer From Brain Fog?

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Do you ever get a major case of brain fog and just can’t seem to concentrate or complete a thought? Well there could be a specific reason this occurs and for me the answer was gluten. Yes, gluten! I remember getting to work in the mornings and not being able to concentrate for what seemed like a couple of hours. I used to blame it on what I was working on, perhaps that was a small part of it, but after eliminating gluten from my diet, it all became clear! The actual reason for my chronic brain fog was gluten.

After being off gluten for quite some time now, I did an experiment on myself. I had some cereal made with wheat one afternoon, and the very next morning, yep it was back again…Brain Fog! We often link gluten intolerance to stomach issues, but it can and does affect our brains as well. Some people get moody, others can’t seem to think straight, some get chronic cravings, migraines, headaches. There are several hidden ways gluten affects our bodies. The list below are some symptoms and there are several more. Click here for more extensive information.

  • depression
  • migraines and headaches
  • adrenal fatigue
  • ADD/ADHD
  • Autism
  • sinus problems
  • halitosis
  • mouth ulcers
  • gastrointestinal upset, including ulcers

Most people are fine and can consume gluten, which is a good thing, because foods like wheat, barley, rye, and oats (which contain gluten due to contamination, but you can find gluten free oats) are very nutritious. If you can tolerate gluten, then enjoy gluten containing foods and all of their benefits. If you suspect you may be intolerant, allergic, or possibly have celiac disease, try an elimination diet. Remove gluten from your diet for 2 weeks and see how you feel. You want to first be aware of all the places gluten can exist, including in soy sauce, cereal, bread, soups, cookies, most baked goods, pasta, bottled sauces, crackers.

Many products are now labeled gluten free so you know, but not all will tell you. It’s best to stick to the basics: nuts/seeds, dairy, eggs, fruit, veggies, meat, beans, lentils do not contain gluten, however, processed forms of all these foods may contain gluten. Gluten free grains are as follows: rice, wild rice, quinoa, corn, millet, amaranth. You can find gluten free cereals, crackers, pasta, and bread made of these gluten free grains as well.

If you found this article helpful, learned something new or have info to share, please comment below Smile

Helpful resources:

http://www.celiac.com/

http://celiac.org/

http://www.celiaccentral.org/Celiac-Disease/21/

Gluten-Free Gluttony

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There is so much buzz about gluten free these days. And now many gluten intolerant and people with celiac disease can rejoice in the many wonderful and tasty gluten free options. I have another amazing guest post from Vitacost.com to share their gluten free options at low cost. Thanks again Vitacost!!

Eating without gluten may be easier today than ever before. Bakeries are specializing in gluten-free treats, concession stands are selling gluten-free beer and merchants are stocking a variety of gluten-free foods. Sweet and savory treats are no longer taboo for gluten-intolerant folks—go ahead, have your cake and eat it, too! (Health Coach interjection – all in moderation Smile)

Put pasta back on your plate – Gluten comes from a protein in wheat kernel. Traditionally, pasta is made with durum wheat flour or durum semolina (a.k.a. wheat). With the increasing prominence of gluten intolerance, companies are concocting faux pasta by replacing wheat with rice. Rice pasta looks the same, smells the same, tastes the same and generally cooks the same as regular pasta. Looking for whole grain pasta without the gluten? Try tossing brown rice pasta shells with your favorite organic dressing for a quick, tasty pasta salad.

It’s your party. Eat cake if you want to – Again, the wheat flour in most sweet sensations – cookies, cakes, pies – spoils any good birthday or wedding when you have celiac disease or a gluten intolerance. With the selection of cookies and cake mixes today, you finally have something sweet to celebrate. If you don’t want to make your own gluten-free dessert, look for a local bakery to satisfy your dietary and sweet tooth needs. At your next party, BYOD (Bring Your Own dessert) so you can indulge, too – sharing optional.

Cheers to beer – Wines are naturally free of gluten, so gluten-free sots will sip wine as a safe bet. (Warning: some vineyards add gluten to preserve freshness.) But what about having a beer while watching the game? Drive (sober) to the nearest liquor, or specialty wine, store for a variety of gluten-free beer brands. When you’re watching the game live, research the stadium before you go. Many ballparks feature concession stands dedicated to gluten-free fare, which might be just the ticket!

This article has been provided by the folks at Vitacost.com. Vitacost.com has been selling discount vitamins such as vitamin D, Vitamin B12 and Vitamin C since 1994. Since then it’s grown into one of the biggest online marketplaces for healthy living essentials-with vitamins and supplements being just one of their many helpful categories! Get the best price on vitamins, nutritional supplements, whole foods and diet products.

Vitacost.com’s customers mean the world to them, and it’s their goal to provide you with the best nutritional supplements, natural foods and sports nutrition to help with your health and wellness. Vitacost.com is not affiliated with this blog, and isn’t responsible for content outside of this article.

By: +Elizabeth Lotts writer for Vitacost.com

A few gluten free recipes from Pam Higgins:

https://www.totalhealthcounseling.com/2012/coconut-curry-chicken/

https://www.totalhealthcounseling.com/2012/pumpkin-seeds-butter/

https://www.totalhealthcounseling.com/2011/turkey-thighs-in-the-crockpot/

https://www.totalhealthcounseling.com/2011/sweet-potato-and-black-bean-stew/

Pumpkin Seed Butter

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Pumpkin seeds are incredibly delicious and a wonderful alternative to those who are sensitive to almonds, peanuts, walnuts, cashews. Seeds are often tolerated by those who are allergic to nuts. You can buy pumpkin seeds at bulk bins in Whole Foods and other natural food stores. I often find mine at Publix Greenwise or Whole Foods. Some grocery stores carry them as well. If you love nut butters for their smooth, creamy, and spreadable textures, then you’ll love this nut free alternative. Click here to learn about the health benefits of pumpkin seeds.

Skip the coffee, have this nutrient rich and delicious plate of food instead. Pumpkin seed butter with carrots and celery for a yummy afternoon snack!

 

Start with 1.5 cups of raw pumpkin seeds. If you bought roasted seeds, skip steps for roasting.

Preheat oven to 375. Spread seeds onto baking sheet. Bake for 7-10 minutes. Set your timer for 7 minutes and check to make sure seeds aren’t burning. Roast for additional 3 minutes if needed. Seeds will go from flat to round.

Let cool for about 10 minutes then put into your food processor.

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Process on High for about a minute, until seeds are finely chopped.

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Next, add 1.5 Tablespoons First Cold-Pressed Olive Oil and continue to process. Seeds will start to bead up. Stop processor and scrape down sides.

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Pumpkin seed butter is beginning to form now. At this point, you are getting very close, keep on going!

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Destination smooth! Now you’ve got your smooth and creamy pumpkin seed butter! The whole process in under 30 minutes.

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Oh Yum! Remember to taste before giving to others Smile

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Save for snacks to bring to work, place in Pyrex containers for easy travel. Store in fridge.

Goes great with carrots, celery, apple and pear slices, millet toast, or a piece of dark chocolate!

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Pumpkin Seed Butter Recipe

Ingredients:

1.5 cups raw pumpkin seeds

1.5 Tablespoons first cold-pressed olive oil

Method:

1. Preheat oven to 375.

2. Measure out 1.5 cups pumpkin seeds and spread even layer onto cookie sheet.

3. Roast pumpkin seeds for 7-10 minutes. Check after 7 minutes, they may be done depending on how hot your oven runs.

4. Remove pumpkin seeds from oven, set aside for 10 minutes to cool slightly.

5. Pour pumpkin seeds into food processor, 4-10 cup size.

6. Process pumpkin seeds on High for 1 minute, until finely chopped.

7. Add olive oil and process on High for 3 minutes, stopping every minute to scrape down sides of food processor.

8. Pumpkin seed butter will start to thicken and form chunks, keep going at this point!

9. Process in shorter intervals and keep going until pumpkin seed butter gets smooth, no chunks remaining.

10. Place into glass container, cover, and store in fridge.

Enjoy!

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Coconut Curry Chicken

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This delicious meal comes together in under 30 minutes! Spectacular for a weeknight meal and you cook it all in a single skillet, leaving only one pot to clean up.

I suggest you serve over brown rice or even millet would be great. You can cook your grains the evening before, a great meal planning strategy!

 

Ingredients:

1 – 14oz can unsweetened coconut milk

1 T. red curry paste

3 T. curry powder

1 large red bell pepper cut into julienned strips

2 medium onion carrots, sliced

1 cup broccoli florets

1 pound boneless & skinless chicken breasts, sliced into thin strips

2 T. brown sugar

1/2 t. fish sauce (optional)

1/4 cup water

1/4 t. cayenne pepper, to taste

sea salt and pepper, to taste

coconut flakes for topping (optional)

cooking (640x480)

Method:

1. Heat large cooking pan to medium-high heat and add coconut milk, curry paste and powder. Bring to a boil while whisking constantly.

2. Turn down heat to medium, add bell pepper, carrots, and broccoli. Sauté for about 5 minutes.

3. Stir in chicken, brown sugar, fish sauce, and water.

4. Cover and cook until chicken is done, about 10 minutes. Stir often.

5. Add cayenne, sea salt, and black pepper to taste.

6. Serve over brown rice or millet. Top with 1 T. coconut flakes (optional).

Enjoy!!