Whatever you do, you need courage. Whatever course you decide upon, there is always someone to tell you that you are wrong. ~ Ralph Waldo Emerson
Month: June 2019
Sleep Hack: 1st of 4 Reasons For Sleeping Problems
It May Be Age Related
“We see more interrupted sleep in older adults, although you shouldn’t automatically blame frequent waking on your age,” says Dr. Suzanne Bertisch, an assistant professor of medicine at Harvard Medical School. Sometimes older adults find they wake early in the morning, when they feel they should be sleeping. But that often reflects your schedule for sleeping and waking, not disrupted sleep. “Your circadian rhythm, or sleep-wake cycle, may dramatically shift when you’re older, causing you to get sleepy earlier. So if 8 p.m. is the start of your ‘biologic’ night, then your natural wake time may be around 4 a.m.,” Dr. Bertisch says.
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Stress Hack: Does Worrying Help?
If you find yourself worrying . . . ask yourself how helpful the worry is. Are you actually finding new solutions and making concrete plans to implement them? Are you seeing the situation in a new light or in a more positive way? Do you feel better after thinking about the problem in this way, or do you feel worse? If you aren’t finding solutions and new perspectives and you feel worse, then the worry is unhelpful and it is more helpful to focus on something different.
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Longevity Tip: 5 of 5 To Go Beyond 90
Eat a Healthy Diet
Eating a healthy diet is really quite simple. Eat real food. If there is an ingredient list, it probably isn’t real food. Likewise, if it comes in a box, can, or jar it also probably isn’t real food. Real food looks like something you would grow in your garden or bring back from a hunt. If you can just do these three things, then you are 90% of the way to a healthy diet. 1. Don’t eat sugar. (This includes fruit juice, honey, maple syrup, etc.) 2. Don’t eat flour. (Flour, whether it be from wheat, rice, corn, or potatoes, is still just sugar). 3. Eat vegetables with every meal. (And by every meal I also mean breakfast!)
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Health Hack ~ Enjoy the Fats
Did You Know Fats Belong in a healthy diet?
Eating foods with fat is definitely part of a healthy diet. Just remember to choose foods that provide good fats (monounsaturated and polyunsaturated fats) and balance the amount of calories you eat from all foods with the amount of calories you burn. Aim to eat a dietary pattern that emphasizes intake of vegetables, fruits, and whole grains; includes low-fat dairy products, poultry, fish, legumes, non-tropical vegetable oils and nuts; and limits intake of sodium, sweets, sugar sweetened beverages and red meats. Doing so means that your diet will be low in both saturated fats and trans fats.
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Writer’s Wisdom: Time to Rewrite
If it sounds like writing, I rewrite it. ~ Elmore Leonard
The Tide Rises The Tide Falls ~ Henry Wadsworth Longfellow
The Tide Rises The Tide Falls
Henry Wadsworth Longfellow
The tide rises, the tide falls,
The twilight darkens, the curlew calls;
Along the sea-sands damp and brown
The traveler hastens toward the town,
And the tide rises, the tide falls.
Darkness settles on roofs and walls,
But the sea, the sea in darkness calls;
The little waves, with their soft, white hands
Efface the footprints in the sands,
And the tide rises, the tide falls.
The morning breaks; the steeds in their stalls
Stamp and neigh, as the hostler calls;
The day returns, but nevermore
Returns the traveler to the shore.
And the tide rises, the tide falls.
Today’s Reflection: Refuse to Quit
There is only one thing that makes a dream impossible to achieve: the fear of failure. ~ Margaret Mead
Sleep Hack: Foods that Help You Sleep – Protein
High-protein foods promote sleep, and they also fight acid reflux, Teitelbaum says. That’s important, since heartburn often flares up at night, making sleep difficult. Smart bets for a bedtime snack: two slices of lean meat or cheese, a hardboiled egg, some cottage cheese mixed with fresh fruit or a handful of pumpkin seeds.
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Stress Hack: Clench Your Right Fist
Clench and unclench your right fist a few times.
Clenching your right hand activates the left side of the brain, which is more verbal and logical. The right brain is more global and emotional. So, if you feel flooded by fear and anxiety (a right brain function), activating your left brain can prime you to think through the situation in a logical way instead.
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