Sleeplessness
is a growing problem in the modern world. People who don’t sleep well
often fail to function adequately. They may drive badly, make poor
decisions, have an inability to focus and suffer from a variety of
physical complaints. To put it bluntly, insomnia can be a dangerous
condition.
Brain chemicals
When people don’t sleep well their brain chemicals may be adversely
affected. Researchers at Stanford University suggest that people need
sleep in order to replenish neurotransmitter functioning in their
brain, and without it, their physical and mental performance is
impaired.
Inability to concentrate
Excessively tired people cannot focus on tasks such as driving a
car or operating machinery. This makes being on the same road as them
hazardous when they are in the driver’s seat of a vehicle, and means
that they are a danger to themselves as well as to others.
Poor decisions
Insomnia can leave people unable to make wise decisions, as they
cannot put enough mental effort into weighing up the value of choices
effectively. Their home life, relationships, and work can suffer
because of not getting a good night’s sleep. Tired people tend to be moody, and are liable to snap when
required to engage in communicating. Their colleagues, family and
friends may find it difficult to get along with them.
Physical complaints
When people are tired, they can experience extra aches and pains.
In addition, people who don’t sleep well may suffer from headaches,
hallucinations, and disturbed vision. A general feeling of malaise can
prevent tired people from living their life fully and efficiently.
Immune system crash
Studies reveal that people with insomnia are likely to have a
weakened immune system. This leaves them open to catching viruses and
diseases, and makes it harder for them to recover quickly.
Shorter life?
You may imagine that not being able to sleep provides the benefit
of extra time, if little else that’s positive. However, a recent study
shows that people who can’t sleep well may have shorter lives than
people who get adequate sleep. However, skeptics have dismissed
findings and believe that variables that could have interfered with
results were not properly considered.
Nonetheless, a lack of sleep can increase stress levels and leave
people prone to illness, and these factors could spell a shorter life
expectancy.
Insomnia is such a common condition that many people regard it as
an unfortunate side effect of life that they have to put up with. The
physical and mental problems they experience due to a lack of sleep are
not always recognized as such. As a result, people take medication,
drink coffee and binge on sugar-laden snacks in an attempt to feel
better.
If you find sleep hard to come by, the answer is to discover the
cause of the problem, rather than to try to deal with the negative
symptoms produced due to insufficient sleep. Only by tackling the
reason you don’t sleep well can you avoid the possibility of shortening
your lifespan, and the mental and physical consequences of not
sleeping. Reference: Stanfordedu.com
Science & Mother Nature provide a safe, effective sleep aid. Interested in learning more? Contact Linda @ 608.314.4004 or email linda@handswithseeds.com
www.mymakegreengogreen.com 
It’s hard to find enough time each day for adequate exercise. The fact of the matter is that most modern people are just too busy with work, family, and a million other things. But it is incredibly important to workout daily. A completely sedentary lifestyle can lead to serious health complications, mental problems, and some unwanted flab around the midsection.
Luckily, there is an easy way to work out and get that much-needed exercise without spending hours upon hours doing it. Even better is that you can do it in your own home. Below you will find easy instructions for a killer fifteen minute workout that, when performed twice per day, will help work off some of those calories and tone your muscles!
The first thing to realize about this workout is that it won’t help you lose a ton of weight. If you really need to or want to shed pounds, then you’re going to have to exercise for longer than a half hour per day. However, exercising for fifteen minutes two times per day is better than doing nothing at all. It is a good start and introduction to exercise and will put you on the path to the body that you deserve.
The first five minutes of your fifteen minute workout should be spent warming up. Jog in place for one minute to get your muscles stretched and your blood flowing. The next three minutes should be filled with stretching. Swing your arms in circles at your sides (starting with small ones and moving to larger ones) for thirty seconds. Next, stand upright and bend down to touch your toes (or at least as far as you can go). Do this for thirty second as well. Now, stand upright once more and swing your body from side to side with your arms lifted to should height and your elbows at ninety degree angles. This stretch should also last thirty seconds. Repeat the three exercises another time through and then finish with another minute of jogging in place.
The second five minutes of your fifteen minute workout will be spent on your upper body. This part is a little more intensive than the first part, but don’t worry, you’ll be able to handle it. Do ten pushups, rest for fifteen seconds, do twenty-five sit-ups, and rest for fifteen seconds. Repeat this as many times as you can in five minutes. At first, you might only be able to get through it one or two times, but you’re sure to build up to more repetitions if you keep at it. If it’s too easy for you, then cut out the rest times and push straight through.
The final five minutes of this fifteen minute workout are dedicated to your lower body and a little more cardio. Do twenty-five squats, rest for fifteen seconds, do twenty-five jumping jacks, and rest for fifteen seconds. Keep repeating through this sequence much like you did for your upper body. Once again, if it’s too easy, then skip the rest sections.
This little workout, while simple, really does work and is a great way to get moving. Remember to do it twice per day for the full benefits. Though it’s not a whole lot, it’s a great and simple way to get introduced to exercising and begin to live an all-around healthier lifestyle.
www.mymakegreengogreen.com
This is an article by Tammy Van Wisse - Most successful long distance woman swimmer ever. This is a long post, but well worth the read. Got questions? Call Linda @ 608.314.4004
www.mymakegreengogreen.com
As an experienced endurance athlete, I know that training & talent, whilst extremely important, will only get me so far. Proper nutrition is the cornerstone to any sports program, which is why I want to tell you about an incredible product that I've been using for over ten years now, called the Access Bar.
The Access Bar is a high-tech, internationally patented exercise & activity bar which provides your body with the means to use its own fat stores as an extra energy source.
So what's so special about that?
Fat is the largest source of energy in the body but before it can be burned, it has to be converted to fatty acids that cells can use - just as crude oil must be refined into gasoline before it can be used in a car. As a person exercises for longer periods of time, the demand for fat increases.
Instead of allowing you to tap straight into your fat, the body does the reverse. It produces a chemical compound called adenosine, which literally slows down the amount of fat you can use, resulting in a drop of energy available and a feeling of fatigue or muscle soreness.
The breakthrough formula of the Access Bar works by minimizing the impact of adenosine, thus allowing your body to continue to turn fats into fatty acids - meaning you stay fueled up!
Most skeptics are probably thinking right now - this just sounds too good to be true...
Well the Access Bar is amazing but it's not just a gimmick. There way the bar works is complex and often not easy for us mere mortals to understand - after all there was 17 years of research involved by world-renowned scientist, Dr Larry Wang at the University of Alberta in Edmonton.
How has the Access Bar helped me?
Marathon swimmers expend an incredible amount of energy largely due to the long duration of the events, which can last anywhere from 5-20 hours. Other factors such as waves, tides, wind and low water temperatures all place extra demands on the body & contribute significantly to total energy output.
Meeting these huge energy demands has always been a challenge and going through periods of extreme fatigue or, in athlete terms "hitting the brick wall", used to happen to me all the time before I started using the Access Bar.
The Access Bars give me so much continuous energy that I'm now able to maintain a high pace during the whole swim. In essence I don't get big drop offs like before, and my recovery has improved out of sight. Normally you'd expect someone who has been swimming for twenty one hours non stop to be fatigued and sore the next day...right?
Breaking all the rules, I competed at the Victorian Royal Life Saving Titles where I won the Iron Woman event. Not only that but I won the swim wade, belt race and Malibu board race - the very next day after my big marathon swim.I've used the Access Bar to help me set five world records - Bass Strait, Loch Ness, Cook Strait, Gippsland Lakes and during my 2438km swim down the length of the Murray. In all of these swims I used the bars for my preparation training and also during the event. Because it's a bit hard to actually eat a bar while you're in the water, I've found it's easier to grind them up into a powder form, then add hot water and use them as a drink. For more information on how I do this, scroll down to the bottom of this page.
How did I discover the Access Bar?
I first discovered the bar many years ago whilst watching a television program called "Beyond 2000". The story was so impressive that I really wanted to try them. I immediately contacted the bar's creator in Canada, Dr Wang, and the rest as they say, is history. I've become an Access Bar addict!
Take it from me - when it comes to achieving peak performance you just can't go past the Access Bar.
How do I use the Access Bar?
The Access Bar has many applications depending on what you're trying to achieve. As a marathon swimmer I've used it for the following:
a) TRAINING & WORKOUTS. I take the Access Bar 15 minutes before my swim training sessions. My workouts normally last 2 hours but if I do a longer session, then I'll eat another bar just before the two hours is up (normally at 1hr 45 min mark). I also go to the gym and run for extra fitness. I use the bar in the same way as for my swim sessions (15 minutes prior to workout and on an empty stomach).
b) COMPETITION & EVENTS. I use the Access Bar for all my long swims - they're safe to use in a back to back fashion. The most number of bars I've eaten in one go is eleven - that was when I swam the circumference of Port Phillip Bay which took 21 hours. I also ate on average four bars per day for 106 days in a row when I swam the Murray River.
c) WEIGHT LOSS. Pre Access Bar I never really lost much weight during a swim - normally just 2-3 kilograms. When I started using Access Bars this scenario changed, particularly in my cold water swims.
Before the Bass Strait swim I deliberately put on 12 kilograms to help insulate me against the cold (this is not a typographical error - it's true I actually gained weight!). It took me just under 18 hours to complete the crossing and during this time frame I lost 10 kilograms!
Loch Ness was a similar situation...I gained 15 kilograms pre swim for cold protection and lost 10 kilograms during the 9 hour event. Same with Gippsland Lakes...I gained 8 kilograms and lost 6kgs in 10 hours.
Whilst I don't recommend this extreme method to lose weight, the Access Bar can help you to trim down if used in conjunction with exercise. Because it allows your body to utilise it's own fat as a fuel source for your muscles - the more you exercise when using the bar, the more you'll notice results... so get exercising!
d) INCREASED TOLERANCE TO COLD. I initially used the bar for this reason because the Access Bar is scientifically proven to increase your tolerance level to cold by up to 50 per cent.
My brother John and I had just come back from an unsuccessful English Channel attempt. John had become hypothermic just 4 kilometres away from France and had to be resuscitated. We went back the following year but this time we used the Access Bars to help us. And the results.... John & I set a new record and became the first ever brother and sister to swim the English Channel together.
Access Bars are only available exclusively from Melaleuca.
Things you need to know about the Access Bar
-The Access Bar has taken years of scientific research to develop and needs to be used correctly or you won't experience the fantastic results that I've had.
-Always take the Access Bar drink on an empty stomach (2-3 hours after last meal).
-It will take approximately 15 mins for the bar to work, so take this into consideration when calculating your two hour time frame.
-Don't eat or drink anything containing sugar after you have taken an Access Bar. It will immediately negate the Access Bar - which means you have just wasted the opportunity to enjoy the many benefits that burning fat provides your body, such as increased endurance, reduced muscle fatigue, higher energy levels and significantly enhanced recovery.
-Sports drinks such as Gatorade and Powerade will all stop the Access bar from working - so do not use during Access Bar time. To be safe - it's best just to consume only water during the two hours after you have consumed an Access Bar, or black tea or coffee (no milk or sugar).
-It's safe to use the Access Bars in a "back to back" fashion. I have swum over 60, 000kms in my career and set 5 World Records using only the Access Bars for nutrition and nothing else other than water for hydration, and sometimes herbal tea or black coffee (no sugar or milk), if I'm swimming in particularly cold water.
It's a fact that burning off less than what you consume will lead to weight gain. Many people read product labels with the belief that measuring calories in the foods they prepare will translate to a slimmer waistline. Often they become disappointed when their efforts don't produce the desired result. All the measuring is a meaningless activity without the understanding of how the body works to store fat.
Cut Out All Fat
All fats are not equal. The body's organs, including the brain, require some fat to function. The myth begins with the idea that all fat must be eliminated. Monounsaturated and polyunsaturated fats are healthy and are found in olive oil, nuts and avocados. It's the hydrogenated and trans fats that are unhealthy and are found in many food products today.
Skip Meals for Weight Loss
In the effort to lose weight, millions skip breakfast only to gorge themselves with unhealthy foods when hunger strikes during the day. Skipping meals is unimportant next to eating more high fiber foods that are found in fresh fruits and vegetables. Eating 6 small meals to the customary 3 meals can lead to less accumulation of fat.
Eat Less Dairy
Milk, cheese and eggs do contain fat but the extra fat comes from the processing of those foods. Whole, unpasteurized milk contains more healthy ingredients than the milk that comes from cows fed grain and injected with growth hormones and antibiotics. A farm fresh egg is healthier in nutrient content than eggs that come from chickens kept in coops until they die.
Willpower is Necessary to Lose Weight
So many people believe this lie that they never get started to a healthier lifestyle. They may have the willpower to make a start, but once the weight refuses to melt away, they get disappointed and abandon their programs. Losing weight does not need to be difficult. The major mistake comes from focusing too much on weight and the expectation of losing it quickly. Weight loss has more to do with a poor lifestyle than what is consumed at the dinner table. Simply eliminating smoking and drinking habits, reducing stress and getting regular exercise can lead to a loss of weight, often without effort.
Substitute Water for Meals
Water will fill you up if you drink before your meals, but drinking gallons of it as a substitute for nutrition will tax your kidneys. You're likely to get tired of such a diet and get back into the old habits of eating the wrong foods.
You Must Engage in Intensive Exercise to Lose Weight
The idea of sweating in a gym along with trim bodies simply doesn't appeal to most people. Sweating helps detoxify the body, but intensive exercise is not necessary for weight loss. Many people confuse exercise with activity. For them, exercise means aerobics or lifting heavy weights. Activity is exercise that includes walking, gardening, cleaning house or playing ball with the kids. No one has yet complained that swimming or throwing a Frisbee at the beach are hard exercises.
Perhaps the last myth has its roots in the belief that weight loss is possible through pills, potions, diets, surgery or doctor supervision. They do help but permanent weight loss requires the same kind of effort and discipline the alcoholic needs to stay sober. There are no easy ways to shed pounds.
Looking for science based ideas and tools to get healthy? Contact Linda @ 608.314.4004
One day, you’re throwing the tennis ball for your faithful canine and he’s leaping up, catching it with ease, and bounding back to you for round two. The next day, seemingly, he’s slowed down--there’s grey on his muzzle, and he doesn’t get up quite so easily. It’s hard to see your pet get older, but there are ways to help him age gracefully and comfortably.
1. Arthritis affects many dogs as they get older. Joints become stiff and sore, and the condition can be quite painful. They can’t tell us it hurts, so keep a close eye on him. Is he reluctant to sit or lay down on command? Is he slow going up and down stairs or getting up from a nap? Depending on where and how severe the arthritis affects him, there are several treatment options. Talk to your veterinarian about anti-inflammatory medications, joint supplements, laser therapy, or even acupuncture. It’s a treatable condition that will greatly improve his comfort level if dealt with properly. A proven, safe product is ProCare Hip+Joint Treats for Dogs from Melaleuca, a patented technology product your pet will love!
2. Mobility becomes an issue with older dogs as joints stiffen and they become weaker. It’s important to keep them as fit as possible and prevent muscle atrophy. Ask your veterinarian or rehabilitation veterinarian for some range of motion stretches and strengthening exercises you can do at home with your dog. Slings and harnesses can be used on walks and to help him rise and navigate stairs. Help ‘Em Up Harness (helpemup.com) is a great example of such a harness. A cheaper option is a homemade belly sling--cut a canvas shopping bag lengthwise, slip the strip under his belly, and support him by using the bag’s handles as if you were carrying it. A towel slung under the belly is another quick, impromtu sling. If you have a large breed dog, ramps are also a good idea for transporting him in and out of your car. Booties or dog socks with rubber soles (woodrowwear.com) help give weakened dogs needed traction when moving around on smooth surfaces.
3. Buy him an orthopedic bed. Hard floors and regular dog beds won’t give his stiff joints and old bones the support he needs. An orthopedic bed will ensure he can rest comfortably.
4. Rethink his diet. An older dog will need a low-calorie diet rich in antioxidants and high in fiber. Talk to your veterinarian about the right senior diet for your dog’s breed.
5. Know the signs of cognitive dysfunction, or dementia. Does your dog seem confused or lost in familiar places, like the backyard or around the home? Has he forgotten which way the door opens, or have you found him confused by stairs or corners? Has he begun having accidents in the house? These signs can be upsetting for us as loving owners, but be assured it is not rare. You can help: keep a simple routine with him, minimize stressful situations, and try not to make any major changes to his environment. Visit your veterinarian to have his vision and hearing tested.
Caring for an aging pet isn’t easy, but these tips will help the both of you ease into this golden phase of life. Think of it as your chance to thank him for all his years of unconditional love.
