Are You Getting Your Zzzzz? . .Important For Optimal Immune Function

Hey you wake up!  Are you the person in the office that rather take a nap for lunch than eat?  Are you going to bed just before midnight and having to get up at 4:45 am to ready yourself for work the next day? How about needing several cups of espresso to function throughout the day?  OK, can you relate to any of this. . . I bet you can!

You’re not alone.  A recent survey shows that more than 50% of Americans-perhaps as many as 144 million-wish they could get more sleep.

Yes, you do need more sleep, but more than that you need healthy sleep.  Why so?  Healthy sleep supports your immune system.  On the average, an adult should be getting 7-9 hours of sleep per night.  Yes, I’m talking to you. . .who say “I can survive on 4 -5 hours of sleep.”  We are not looking at merely surviving here, we’re looking at thriving with a tremendous sense of well-being, a renewed enjoyment of life.

If you are sleeping less than 5 hours per night, you are probably not getting into your deep sleep or what’s called “delta” sleep.

What happens in “delta” sleep? Deep sleep is the most valuable phase of sleep because it restores and rejuvenates your entire body.  In fact;

  • Natural immune-system chemicals increase
  • Secretion of a growth hormone is at its highest
  • Blood supply to the muscles is increased, creating a recovery period for the body
  • Metabolic activity is lowest, providing an opportunity for healthy tissue growth and repair
  • Time for the brain to re-balance hormones

Psst. .  are you still awake?. . . remember the first part of this article I talked about wanting sleep over lunch. . .well, that was me over a year ago!  Ah, sweet sleep!

My problem, adrenal fatigue.  That’s what stress and burning the candle at both ends will do for you.  Re-evaluation of priorities and adjustments were the  order of the day, weeks and months. ;-). OK, nothing happens over night.

Now I wake up refreshed, re-energized and renewed ready to face a new day.  Guess what. . .now I rather eat lunch than sleep!

Healthy Sleep Tips

  • StAvoid watching the clock if you can’t sleep, in fact cover it if it’s kind with the glowing light
  • Avoid working in bed (i.e. Facebook, instant messaging, email) this can wait until morning, yes you midnight bloggers
  • Avoid eating heavy meals within 2-3 hours before bedtime, (a light snack from a protein  source), may help you to sleep through the night
  • Try relaxation methods (i.e deep breathing exercises, warm bath, light reading)
  • Keep your bedroom as clean, quiet and dark as possible, invest in an eye mask if your sleeping partner needs a nightlight
  • Avoid a daytime nap
  • Drink one less caffeinated beverage a day
  • Stop using tobacco
  • Stop work or other stressful activities at least one hour before bedtime to let your body know that it’s time to go to sleep

Start tonight. . .your body will thank you!





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Metallic Taste In My Mouth

FAQ: Q. I have been cancer free for a year now, but I still have a metallic taste in my mouth, is there anything I can do to change this?

A: It’s possible. Some women report changes in their sense of taste during and after chemotherapy, probably to the sensitive cells on the tongue from chemotherapy. If you are a year or more in remission, you could have deficiencies in zinc, niacin and vitamin A. So a good multivitamin and mineral supplement tailored to your needs may help. Drink plenty of water.

Suggestion for Morning Ritual:

1. Gently use a tongue scraper to scrape the tongue before you eat.
2. Drink a glass 4-8 oz. of warm water with the juice of a half of lemon.

The gentle scraping cleanses the tongue of overnight accumulation of dead cells and bacteria. The lemon water clears the mucus out of the system and alkaline the body.

A word of caution: Lemon may interfere with some medications, so when in doubt, check it out.

You have a question that begs an answer. . . Ask Linda Ray.

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Shades of Gray. . . Or Black and White

News Flash. . . there has only been  one PREFECT person that walked this earth and if you are not the Son of God, I can safely say it’s not you or me.

Let’s be prefect in our imperfection.

Shades of Gray or Black and White, will cover a series of topics on physical, mental and emotional health, food, relationships, mind and body awareness.

What might be great for one person; could be a bad idea for the overall health of another.

The focus is on helping you to stay cancer free and gain optimum health and vitality.

It might come in the form of articles, FAQ’s,videos or quotes. Sometime a new post will be on my Facebook Page: En Pointe Health TM. This information is to educate and entertain.

I invite you to make comments, give suggestions and ask questions.

Stay tuned in! More in the coming weeks!
Linda Raymond

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10- Super Foods. . . To Improve Your Health

Did you know. . .  if you eat food  that your body doesn’t recognize  as fuel to operate on, it will most likely be transferred and stored in your fat cells as toxic waste.  If it was created in a lab or made in “a plant” your body will thank you to do without.

Okay, here are 10-Super Foods that will feed your cells and improve your health.

  1. Sweet Potatoes-They’re one of the best vegetable you can eat. this root vegetable is loaded with carotenoids, vitamin C, potassium, and fiber. Bake them, the natural sugar will satisfy your taste buds. Sprinkle a little cinnamon, cloves, nutmeg or for a savory treat, cumin, coriander, smoke paprika, chili.
  2. Mangoes-One medium mango supplies 100% of a days. vitamin C,  potassium, 3 grams of fiber, and one-third of a day’s vitamin A, may help lower your blood pressure.
  3. Unsweetened Greek Yogurt-Non-fat plain add your own favorite organic berries or banana. Sprinkle some walnut or almond pieces for added omega 3. Bonus: Less liquid, twice as much protein. So 6 ounces of this treat yields 18 grams of protein, not counting the added nuts.
  4. Broccoli/Brussels Sprout-2 for 1 same family,lots of vitamin C, carotenoids, vitamin K and folic acid. Steam them just enough so that they are still firm. Squeeze a little lemon juice, and a pinch of sea salt.
  5. Wild Salmon-The omega-3 fats in fatty fish hay help reduce the risk of heart attacks and strokes. Keep those arteries clean.  Wild-caught salmon has lower levels of PCP contaminants than farmed salmon.
  6. Sprouted Grains-Bread-make sure it’s a  Non-GMO product. Hearty, fiber filled trace minerals included.
  7. Black Beans-Rich in protein, iron, magnesium potassium, fiber and zinc. Drain, rinse and toss in your green salad; include them in your vegetable stews and soups or mix with brown rice, quinoa , whole wheat couscous, bulgur or other whole grains.
  8. Watermelon-Packs a punch in the nutrient department. A 2-cup serving has 1/3 of a day’s vitamins A and C, some potassium, a healthy dose of lycopene and only 85 calories.  Buy local smaller carbon footprint.
  9. Butternut Squash-Steam or bake can’t go wrong with this hearty fall gourd. Lots of vitamins A and C. Fiber is also a plus.   Make soup with it add non-fat coconut milk and curry, prefect comfort food.
  10. Leafy Greens-Widen out on these.  Try the power-house variety like collard greens, mustard greens, kale, turnip greens and Swiss chard.  These leafy green are loaded with vitamins A, C, and K, folate, potassium, magnesium, calcium, iron, lutein and fiber.  Boost your anti-oxidants and anti-inflammatory properties with garlic  and onion.

These a just a few to start off with.  Do you have a favorite?  Let me know you thoughts.

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Your life is yo…

Your life is your message-Suzanne Evans

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Accessing the Power of Gratitude

The practice of gratitude as a tool for happiness has been in the mainstream for years. Long-term studies support gratitude’s effectiveness, suggesting that a positive, appreciative attitude contributes to greater success in work, greater health, peak performance in sports and business, a higher sense of well-being, and a faster rate of recovery from surgery.

But while we may acknowledge gratitude’s many benefits, it still can be difficult to sustain. So many of us are trained to notice what is broken, undone or lacking in our lives. And for gratitude to meet its full healing potential in our lives, it needs to become more than just a Thanksgiving word. We have to learn a new way of looking at things, a new habit. And that can take some time or not, it all depends upon you.

That’s why practicing gratitude makes so much sense. When we practice giving thanks for all we have, instead of complaining about what we lack, we give ourselves the chance to see all of life as an opportunity and a blessing.

Remember that gratitude isn’t a blindly optimistic approach in which the bad things in life are whitewashed or ignored. It’s more a matter of where we put our focus and attention. Pain and injustice exist in this world, but when we focus on the gifts of life, we gain a feeling of well-being.

What we put our focus on grows. Gratitude balances us and gives us hope. The more we are thankful, the more things that we are grateful for show up in our lives.

There are many things to be grateful for: my grandson’s smiling face, colorful autumn leaves, legs that work, friends who listen and really hear, chocolate, did I say chocolate? 😉 , apples, fresh eggs, a warm coat, the ability to read, roses, my health. What’s on your list?

Some Ways to Practice Gratitude

• Keep a gratitude journal in which you list things for which you are thankful. You can make daily, weekly or monthly lists. Greater frequency may be better for creating a new habit, but just keeping that journal where you can see it will remind you to think in a grateful way. Make it part of your nighttime routine. Every night before putting head to pillow, write down 3-5 things you are grateful for. You’ll end your day on a positive note and in the morning, you just might have a smile on your face! Another day to be grateful!

• Make a gratitude collage by drawing or pasting pictures.

• Practice gratitude around the dinner table.

• Make a game of finding the hidden blessing in a challenging situation.

• When you feel like complaining, make a gratitude list instead. You may be amazed by how much better you feel.

• Notice how gratitude is impacting your life. Write about it, sing about it, and express thanks for gratitude.

As you practice, an inner shift begins to occur, and you may be delighted to discover how content and hopeful you are feeling. That sense of fulfillment is gratitude at work.

What did you think about this article? Like this.

Please leave a comment.

Linda Ray, Holistic Health Coach

I AM Woman Health & Wellness Coaching

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Seven Tips of Empowerment for Your Health

You are the best advocate for your health.

This is the single most important way to stay healthy.

You are in partnership with your health care provider for the quality of care you will receive.

Remember, you want to be proactive and not reactive.  This is your health care not your sick care.

OK, as I promise, here are Seven Quick Tips to help you on your way to be the best advocate possible.

1.  Give Information  Don’t Wait to be Asked

Your doctor can not read your mind. What you don’t tell him/her will influence their diagnosis. Only you know important facts about your symptoms and health history.  Remember, your symptom is a result, not the cause.  Tell your doctor what you think he or she needs to know.

Always bring any medications you are taking, or a list of those medicines you are taking, or a list of those medicines. (include when and how often you take them) and what strength. If you have a lot of them an excel spreadsheet might help you keep organized.  In that way, when there is a change, adding or deleting it will make it easier to manage.

Tell your doctor about any herbal products you use or alternative medicines or treatments you receive.

2.  Ask your doctor or nurse if they have washed their hands before starting to examine you

With MRSA on the rise, hand washing can prevent the spread of infections.  Sometimes he/she may use a waterless disinfectant.

3.  Get Information

Ask questions.  If you don’t, your doctor may think you understand everything that was said.  Write down your questions before your visit.  List the most important ones first to make sure they get asked and answered.Bonus Tip:Make your appointment if possible, 9:00 am or the first appointment that day.  Your doctor will not be in a rushed because of patient’s appointment ran overtime.

4.  Take Notes

Ask your doctor to draw pictures if that might help to explain something.  Don’t be intimidated!  Some doctors do not mind if you bring a tape recorder to help you to ask questions and receive answers. (Always ask first)

5.  If you need More Time, Speak Up

Keep in mind if you are going there for an annual physical, you might not be allowed to ask questions that do not address your general health.  Most providers will have you schedule an additional appointment for other concerns.

6.  Take Information Home

Ask for written instructions.  Your doctor also may have brochures and audio/videotapes that can help you.  Remember to ask.

7. Follow Up

If you have questions, call or email. If your symptoms get worse, or if you have problems with your medicine, call.  If you had test and do not hear from your doctor, call for you test results. With most doctor’s office going paperless, you can now access your medical records online at a secured website.  Ask your health care provider about getting access to your information.  What you don’t understand, ask for clarification.

Do your homework!

With Knowledge Comes Empowerment

Life to All

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