A study at England’s University of Exeter found that eating foods rich in naturally-occurring nitrates, like beets, improved endurance during exercise.

The scientists studied various substances and training methods to see which, if any, would improve stamina.  Beet juice had the greatest effect, improving peoples’ ability to exercise for 16 percent longer than without it, without tiring. Naturally-occurring nitrates have been shown to widen blood vessels and allow more oxygen-rich blood to travel to the heart.

And, while I’m not aware of any studies, I’m sure that the increased stamina and improved circulation from beet consumption may transfer to the bedroom as well.

Another recent study at London’s Queen Mary University found that one glass of beet juice daily was more effective at lowering high blood pressure than medication.  Of course, this doesn’t mean you should stop taking medication if you have high blood pressure.  But, it does mean that adding a cup of beet juice and more beets to your diet could be helpful in the treatment of high blood pressure, angina, and heart disease.

As if that weren’t enough, beets are high in folate, manganese, potassium, and vitamin C.  Raw beets or raw beet juice contain betaine–a natural anti-inflammatory that helps protect against aging and disease.

The phytonutrient, proanthocyanidin, that gives beets their rich purplish color is also a potent anti-cancer compound.  Meanwhile the fiber found in beets also helps protect against cancer.  This particular fiber increases the body’s ability to detect and remove abnormal cells in the body before they can become cancerous.

You can enjoy raw beets grated on a salad or juiced, and cooked beets in soups and stews.  I love steamed beets tossed with a little flax oil (don’t cook the flax oil though) and sea salt.

Michelle Schoffro Cook, BSc, RNCP, ROHP, DNM, is an international best-selling and seven-time book author and doctor of natural medicine, whose works include: The Life Force Diet, The Ultimate pH Solution, The 4-Week Ultimate Body Detox Plan, The Phytozyme Cure and HealthSmart News. Learn more at www.DrMichelleCook.com.

There are many signs of summer: camping, mosquitoes, road trips, and of course the Labor Day BBQ. If you’re like most people you’ve already cooked more than a few meals on the grill this summer. While BBQing can be a very healthy way to eat, there have also been concerns about it contributing to health concerns like cancer. Here are the answers to the most common BBQ-related questions I’m asked:

One of the biggest concerns about BBQing is the possible link between BBQed food and cancer. Is there a real risk?
There is a link between BBQed foods and the risk of cancer. Basically, when foods like meat are heated over high temperatures or come in contact with flames, certain compounds can form. These compounds are called: Heterocyclic Amines (HCA) and Polycyclic Aromatic Hydrocarbons (PAH). These compounds are known carcinogens. But, you don’t need to remember their names to lessen your risk of exposure to them.

How can we enjoy grilled food and still reduce our exposure to these cancer-causing agents?
Well, there are actually a few easy things that you can do to reduce your exposure to these compounds.

Choose foods that are low in fat like lean cuts of meat, poultry or fish. Heterocyclic amines and polycyclic aromatic hydrocarbons are primarily formed when fats are heated to high temperatures or fall into the flames and create smoke. By choosing lean cuts of meat and of course vegetables which are naturally low in fat, you reduce the chance of these compounds forming at all.

You should also trim excess fat from meat prior to cooking it.

What about avoiding flare-ups as much as possible while you’re BBQing?
Paying attention while you’re BBQing helps to lessen the likelihood of flare-ups, intense smoking, and charring is helpful too, which can result in healthier meals.

What about marinating our foods prior to BBQing it? Does that have any impact?
Yes, definitely. Certain types of ingredients used in marinating foods can really impact the formation of carcinogens.

Marinate foods like meat in olive oil and lemon juice-based marinades. Research shows that these two items can reduce the formation of the cancer-causing compounds by up to 99 percent while cooking. Not to mention that they tenderize the meat, add great flavor, and help keep it moist during cooking.

Scientists at the Food Safety Consortium project at Kansas State University have discovered that herbs in a particular family used in marinades drastically reduce the formation of heterocyclic amines. These herbs include: basil, mint, rosemary, thyme, oregano, and sage. Simply use one or more of these herbs, preferably fresh, in a marinade prior to and during cooking. Fortunately, they add tremendous flavor so most people won’t even know you’re making they’re BBQed food healthier.

What about barbecued vegetables? Are they a healthy option?
Yes, as long as you avoid overcooking them. The longer they cook the more certain vitamins like vitamin C and B-complex vitamins break down. So don’t overcook them. Also, avoid eating any charred parts of the vegetables.

One of the easiest ways to make BBQing healthier is to add vegetables as much as possible. Making kebabs is a great way to do this. By alternating lean meat and vegetables, the veggies will not only add flavor, they’ll also help to keep the meat moist and add fiber and nutrients.

Does keeping your grill clean prior to cooking help as well?
Definitely. It’s important to keep your grill clean prior to every use. Not only is it more appetizing to eat food that’s been cooked on a clean grill, but you’ll be lessening the amount of char you consume. The charred parts of food can cause free radical formation in your body and since free radicals are linked with premature aging, disease, and tissue damage, it’s best to reduce your exposure as much as possible.

Do you have any final advice about healthy grilling?
Yes, I love BBQed food as much as the next person. So, I think it’s important to remember that you don’t have to give up BBQed food if you’re trying to eat healthy and follow a healthy lifestyle. You can have your grilled food and enjoy it too, along with your health by following the simple tips I mentioned like choosing lean meat (if you’re eating meat at all), marinating food in olive oil, lemon juice, and fresh herbs and adding more veggies to the grill.

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Try a delicious, nutritious, and healing iced teas this summer.  Enjoy!

Acai Berry Blast
The acai berry in this tea makes it high in antioxidants.  Antioxidants help protect your body against the effects of aging (yes, wrinkling!) and disease.  The fresh lemon juice gives your body a boost of more than 20 anti-cancer phytonutrients.  I’ll be discussing anti-cancer phytonutrients in an upcoming post.

4 acai berry tea bags (I used Stash Acai Berry Herbal Tea for this recipe)
20 drops of liquid stevia (stevia is an herb that is naturally sweet.  It is the only sweetener that doesn’t raise blood sugar levels)
4-1/2 to 5 cups water, boiled
Juice of 1 lemon
Ice

In a Pyrex container add the acai berry tea bags (with the paper tags removed).  Allow to steep for 5 to 10 minutes.  Add the stevia and boiled water.  Fill two large glasses (or 4 small ones) with ice and lemon juice.
Serves 2 to 4

Iced Chai
The almond milk is an excellent source of calcium and magnesium.  The tea and spices have antibacterial and antioxidant properties.  Cinnamon helps regulate blood sugar.

½ cup liquid chai concentrate (I used Tazo Organic Chai Concentrate for this recipe)
1 cup almond milk
Dash freshly-ground nutmeg
4 medium ice cubes
Dash of cinnamon

Mix all ingredients except the cinnamon in a shaker or glass.  Pour into 1 large glass or 2 small glasses to serve and sprinkle with cinnamon.

Serves 1 to 2

Sugar-Free Green Tea Lemonade
There are many great healing properties of green tea, ranging from burning belly fat to warding off cancer.  Read 9 Reasons to Drink Green Tea here.  Fresh lemon juice contains over 20 anti-cancer phytonutrients (more in an upcoming post).

1/4 teaspoon of matcha (green tea powder)
Juice of 1 lemon
6 drops of liquid stevia (stevia is an herb that is naturally sweet.  It is the only sweetener that doesn’t raise blood sugar levels)
2 cups water
Ice

Blend all ingredients except ice in a blender.  Add the ice to 1 or 2 glasses.  Pour green tea lemonade mixture over ice and serve.

Serves 1 to 2

Michelle Schoffro Cook, BSc, RNCP, ROHP, DNM, is an international best-selling and seven-time book author and doctor of natural medicine, whose works include: The Life Force Diet, The Ultimate pH Solution, The 4-Week Ultimate Body Detox Plan, The Phytozyme Cure and HealthSmart News. Learn more at www.DrMichelleCook.com.

via Care2

By Shannon Sexton, Yoga+

We are a sleep-starved nation. About 60 million Americans suffer from insomnia, and according to the National Sleep Foundation, nearly seven out of ten report frequent sleeping problems–although most remain undiagnosed.

Alarmed? You should be. As Stanford University “sleepdebt” expert William C. Dement, MD, PhD, warns: “Lost sleep accumulates as a debt that must be repaid or health eventually deteriorates.” This year, the Institute of Medicine released a report linking sleep disorders and sleep deprivation to a host of ills, including an increased risk of hypertension, diabetes, obesity, depression, heart attack, and stroke.

Scientists are confirming what yogis and ayurvedic physicians have reported for centuries: deep sleep rests the body and the mind. Our daily dose of shut-eye regulates our weight, strengthens our immunity, protects our cardiovascular health, repairs our tissues and cells, and restores our energy. Sleep also allows us to process, consolidate, and retain new memories; it balances our emotions, makes us better problem solvers, and feeds our creativity.

Try these simple 6 bedtime rituals from yoga and ayurveda to help you relax, sleep better, and ultimately, live better.

1. Try Nutmeg

According to The Yoga of Herbs by Vasant Lad and David Frawley, nutmeg is “one of the best medicines for calming the mind.” This common kitchen spice helps reduce high vata in the colon and nervous system and promotes sound sleep. Here are two treatments–one internal, and one external.

Warm, spiced milk. Add up to 1/8 teaspoon of nutmeg to a cup of warm milk (which contains a sleep-inducing amino acid called tryptophan).

Nutmeg facial mask. Mix equal parts of ghee (clarified butter) and nutmeg powder into a paste and smear it around your eyes and across your forehead at bedtime.

2. Give Yourself a 5-Minute Massage

According to Lad, a scalp and foot massage is a shortcut to full-body relaxation. Why? Because all meridians, or nadis (subtle channels of energy), begin in the scalp and end in the soles of the feet. Plus, many neural endings, receptors, and marmas (pressure points) are clustered in the head and feet. By giving yourself the following mini-massage, Lad says, “You will get the benefits of an entire body massage.” Here’s how:

– Sitting on a chair or bed, rub your hands with comfortably warm sesame, brahmi, or jatamansi oil. Alternately using the flat of your hand and your fingertips, make small, circular motions along the surface of your scalp for two minutes. Then switch to your feet.

– Put more oil on your hands and in small, circular motions, rub the top of your right foot from the ankle to the toes; from the ankle to the heel; and on the soles.

– Press your thumb on the top of the foot at the base of the shin. Gently and slowly drag your thumb toward the big toe.

– Return to the base of the shin and drag your thumb toward the second toe. Repeat this motion to the third, fourth, and fifth toes.

– Cross your right ankle over your left knee, place your right hand on the top of the right foot, lace your fingers between your toes, and push the foot inward, outward, and in a circular motion.

– Unlace your fingers and, using your right thumb, apply pressure along the inner border of the sole from the big toe to the heel.

– Drag your thumb along the outer border of the sole, from the root of the fifth toe to the heel.

– Make a fist and massage the sole of the foot in little circles. Slowly pull each toe away from the foot as though you are “popping” the joint.
– Repeat the entire process on your left foot.

When you’ve massaged both feet, soak them for five minutes in a bucket of warm saltwater to draw out the dislodged stress and toxins. Put on cotton socks, place a towel on your pillow, and settle into sleep. (In the morning, leave time for a longer shower; it will take a few shampoos to remove the oil from your hair.)

3. Make Time for Yoga

A regular, balanced hatha yoga practice circulates the lymph and blood, tones the channels of elimination, and balances both the endocrine and nervous systems, calming vata and helping the body and mind digest the events of the day. Whether you practice in the morning, afternoon, or at bedtime, yoga paves the way to a good night’s sleep.

4. Take a Hot Bath

It removes the day’s residue, relaxes the muscles, soothes vata, and induces sleep. (Try soaking in a magnesium-rich epsom salt bath)

5. Take an Herbal Sedative

Mix equal parts of powdered tagara, valerian, and chamomile. Put 1/4 teaspoon of the mixture into a little warm water and drink just before bed. Tagara (valeriana wallichi) and valerian (valeriana officinalis) are vata-pacifying sedatives, and chamomile balances the emotions.

6. Do a Relaxation Practice

Yogic relaxation techniques train the body and mind to relax completely while remaining in a waking state. They also help you let go of sleep-disturbing stress and emotions. If you’re new to relaxation practices, try this tension-relaxation exercise:

Lie in shavasana (corpse pose) with a cushion under your neck and your legs spread three feet apart. As you inhale, scrunch up the muscles in your face and pull them toward the nose. Hold for two seconds, then exhale and completely relax. Next, clench your right shoulder, arm, and hand on an inhale. Hold for two seconds, then exhale and let your muscles melt into the floor. Repeat on the left side. Now tense your right leg from the buttock to the toes; hold briefly; exhale and release. Repeat on the left side.

Next, inhale and tense your entire body. Hold for two seconds, deepen the contraction, then exhale and surrender into the floor. Repeat this contraction two more times. Then surrender into shavasana. You can follow this practice with a systematic relaxation or simply lie resting, breathing as if the whole body breathes. As you exhale, let the breath release tension and wastes from the entire body. As you inhale, let the breath nourish every cell and tissue. Continue for five to ten breaths.

As you become more advanced, there are a number of other systematic relaxation practices that train the mind to focus on and relax different parts of the physical body and, later, the more subtle energetic body. You can find some of these exercises outlined in yoga manuals. You can also try guided relaxation CDs such as Relax into Greatness by Rod Stryker or Guided Yoga Relaxations and Advanced Yoga Relaxations, both by Rolf Sovik.

Shannon Sexton is the editor at large for Yoga+.

Yoga+ is an award-winning, independent magazine that contemplates the deeper dimensions of spiritual life--exploring the power of yoga practice and philosophy to not only transform our bodies and minds, but inspire meaningful engagement in our society, environment, and the global community.

By Melanie Haiken, Caring.com senior editor

Does this sound familiar? You finally manage to get everything done and fall into bed, where it’s easy to fall asleep because you’re bone-tired. You sleep a reasonable number of hours–at least it seems as if you do–but when you wake up, you feel like you hardly slept. Then you drag around all day, feeling fuzzy-headed, grumpy, and longing for a nap.

If this sounds like you or someone close to you, you’ll want to know about a little-known breathing problem called Upper Airway Resistance Syndrome (UARS). Unlike sleep apnea, which has been well known for a long time, UARS has only recently been getting attention. The term “resistance” refers to the fact that something is slowing or blocking air in the nasal passages. The most common causes are mild nasal congestion or tongue position during sleep that blocks breathing. Because resistance in the upper airways makes it harder work simply to breathe, your sleep is disrupted throughout the night. According to otolaryngologist Steven Park, UARS is extremely common in older women–one French study found that nearly half of all women with chronic insomnia and daytime fatigue turned out to have this type of sleep-disordered breathing.

Park says he sees many patients with UARS who think they’re sleeping poorly due to stress or insomnia, but it’s more complicated than that. He wrote a book about the phenomenon called Sleep Interrupted: A Physician Reveals the #1 Reason Why So Many of Us Are Sick and Tired. What’s really happening, Park says, is that your body is half-waking up over and over again during the night. Since you’re unable to fall into a deep restorative sleep, you don’t feel refreshed in the morning.

While sleep apnea is much more common in men (only 5 percent of those with apnea are women) UARS affects men and women about equally. Other characteristics common to many people with UARS: having a narrow face, having a small or narrow jaw, and having a thin neck. In fact, if you had to have orthodontia as a child for overcrowded teeth, Park says it’s very likely you could develop UARS. Some people with UARS also have low blood pressure and cold hands and feet. And, says Park, if you have found over the years that you simply cannot sleep on your back (you invariably wake up) it’s very likely the reason is UARS.

UARS is so new, not all doctors are familiar with it, and many sleep clinics don’t use techniques capable of identifying these subtle changes in breathing patterns. (UARS may not show up in traditional tests for disordered breathing, which measure oxygen levels.) So if you suspect you have UARS, choose a sleep study lab that’s familiar with the disorder and has the equipment to test for pressure changes in your nose or alternations in breathing or pulse wave signals.

Over-the-counter products can be effective at treating UARS, says Park, so this is a great first step. Many people benefit from breathing strips, such as “Breathe Right.”

To see if breathing strips might work for you, try this simple test: Looking in a mirror, press the side of one nostril firmly to close it off. Then close your mouth and try to breathe. If you feel resistance as you inhale through the open nostril, try holding it wider open with your pinky finger or the flat side of a toothpick. Try this on both sides. If you notice that you breathe more easily with your nostril propped open, you’re a good candidate for breathing strips.

If these don’t work, the next step is to ask your doctor for a referral to an ear, nose, and throat (ENT) specialist. With the help of an ENT, you’ll have access to a number of treatments, including dental devices and Continuous Positive Airway Pressure (CPAP), a specially designed nasal mask that prevents your nasal passages from collapsing and delivers air directly into your airway.

If the otolaryngologist determines that tongue position during sleep is causing your UARS, she might recommend a dental device that pushes the jaw forward, which also pushes the tongue forward and prevents it from blocking the opening to the throat. If the obstruction is in the nasal passages, then CPAP is likely to work best. There are also minimally invasive surgical techniques available in cases where the obstruction is located in the area of the soft palate.

Getting a good night’s sleep is absolutely essential in order to be at your best during the day, so if any of this sounds like it might apply to you, take action. Once you experience what if feels like to sleep deeply again, you’ll look back and be thankful you got help.

Caring.com was created to help you care for your aging parents, grandparents, and other loved ones. As the leading destination for eldercare resources on the Internet, our mission is to give you the information and services you need to make better decisions, save time, and feel more supported. Caring.com provides the practical information, personal support, expert advice, and easy-to-use tools you need during this challenging time.

Is there anything better than a contagious giggle that you absolutely can’t control? (Ok, maybe not so good in school or church.) Laughter works wonderfully well in the moment, but it also has some surprising long-term health benefits. In the book A Better Brain at Any Age: The Holistic Way to Improve Your Memory, Reduce Stress, and Sharpen Your Wits (Conari Press, 2009), author Sondra Kornblatt explores how laughter can truly make you feel better.

She writes that the new field of gelotology is exploring the benefits of laughter. It was brought to the public’s awareness in Norman Cousins’ memoir Anatomy of an Illness. Cousins found that comedies, like those of the Marx Brothers, helped him feel better and get some pain-free sleep. That’s because laughter helps the pituitary gland release its own pain-suppressing opiates.

What can laughter do?:

• Lower blood pressure
• Increase vascular blood flow and oxygenation of the blood
• Give a workout to the diaphragm and abdominal, respiratory, facial, leg, and back muscles
• Reduce certain stress hormones such as cortisol and adrenaline
• Increase the response of tumor- and disease-killing cells such as Gamma-interferon and T-cells
• Defend against respiratory infections–even reducing the frequency of colds–by immunoglobulon in saliva.
• Increase memory and learning; in a study at Johns Hopkins University Medical School, humor during instruction led to increased test scores

• Improve alertness, creativity, and memory

Humor and creativity work in similar ways, says humor guru William Fry, M.D., of Stanford University–by creating relationships between two disconnected items, you engage the whole brain.

Humor works quickly. Less than a half-second after exposure to something funny, and electrical wave moves through the higher brain functions of the cerebral cortex. The left hemisphere analyzes the words and structures of the joke; the right hemisphere “gets” the joke; the visual sensory area of the occipital lobe creates images; the limbic (emotional) system makes you happier; and the motor sections make you smile or laugh.

So let’s laugh. What makes you laugh? Tell us your favorite funny movie, or how about a good joke?

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Independence Day is here at last!  And what 4th of July would be complete without a delicious meal on the BBQ?  Yet, you’ve probably heard about the link between grilled food and cancer.  Here are 9 ways to minimize your risk and make all of your  summer BBQs healthier:

1.  Keep a watchful eye to prevent BBQ flare-ups and the resulting charring of your food.

2.  Use lower to medium cooking temperatures.  When foods like meat are heated over high temperatures or come in contact with flames, certain compounds can form.  These compounds are called:  Heterocyclic Amines (HCA) and Polycyclic Aromatic Hydrocarbons (PAH).  Both compounds are known carcinogens.  But, you don’t need to remember their names to lessen your risk of exposure to them.

3. Marinate meat in olive oil and fresh lemon juice-based marinades. Research shows that these two items can reduce the formation of the cancer-causing compounds by up to 99 percent while cooking.  Not to mention that they tenderize the meat, add great flavor, and help keep it moist during cooking.

4. Choose foods that are low in fat like vegetables, lean cuts of meat, poultry or fish.  Heterocyclic amines and polycyclic aromatic hydrocarbons are primarily formed when fats are heated to high temperatures or fall into the flames and create smoke.  By choosing lean cuts of meat and vegetables which are naturally low in fat, you reduce the chance of these compounds forming at all.

5. Trim excess fat from meat prior to cooking it (for the same reason as number 3).

6. Choose specific herbs for your marinades. These herbs include:  basil, mint, rosemary, thyme, oregano, and sage.  Scientists at the Food Safety Consortium project at Kansas State University have discovered that these herbs drastically reduce the formation of heterocyclic amines.  Simply use one or more of these herbs, preferably fresh, in a marinade prior to and during cooking.  Plus, they add tremendous flavor.

7. Avoid overcooking vegetables. The longer they cook the more certain vitamins like vitamin C and B-complex vitamins break down.  So don’t overcook them.

8.  Add more vegetables to the grill. One of the easiest ways to make your BBQ healthier is to add more veggies.  Making kebabs is a great way to do this.  By alternating lean meat and vegetables, the veggies will keep the meat moist and add fiber, flavor, and nutrients.

9.  Clean your grill prior to every use. Not only is it more appetizing to eat food that’s been cooked on a clean grill, but you’ll be lessening the amount of char that you’ll be eating.  The charred parts of food can cause free radical formation in your body and since free radicals are linked with premature aging, disease, and tissue damage, it’s best to reduce your exposure as much as possible.

If you’re trying to eat healthy, you really can have your grilled food and enjoy it too.

To learn more about Personal Chef To Go, please visit our website, find us on Facebook, or follow us on Twitter.

Want to lose weight and keep it off? (I know, stupid question), then there is only one way to make that happen. Consume only as many calories as you need to sustain your activity level. Otherwise you need to burn, baby, burn. Each calorie you burn is a measurement of energy. Your body converts food into energy by combining calories from proteins, carbohydrates, and fats with oxygen.

If you burn more calories than you eat you will lose weight, if you eat more calories than you burn, well, yeah, your going to build up your love handles instead of your biceps. On average, people need to consume 2000 calories a day: 60 percent of those calories provides  energy for your body’s daily operations, which include breathing, chewing, digesting food, and circulating blood.

Another 30 percent of your daily calorie intake is expended through activities such as household chores, sports, and just being active. Now, it is interesting to note that the more muscle tissue you have the more calories you burn even when you are resting. In fact for each additional pound of muscle approximately 50 extra calories are burned daily. Not bad, eh?  But first you have to develop some muscles, which you can do in a number of ways such as, lifting free weights at the gym, or your ample derriere in yoga class.

According to Dr. Robert Gerszten of Massachusetts General Hospital, “Ten minutes of exercise has at least an hour of effects on your body.”  So, if even short amounts of exercise can be good for you, then what are you waiting for? Fit these calorie burners into your day and watch your body change.

1. First thing in the morning, take a quick walk with your dog, your spouse or a friend. When watching Cesar Milan whisper sage advice he consistently mentions that most of the dogs he trains have behavioral issues because they do not get enough exercise. I tend to think it is the same problem with humans and walking can be a simple solution. If it is difficult to walk in your neighborhood, then lace up your walking shoes and walk as fast as you can around your local Mall. Just remember to keep moving and leave your credit card at home.

2. Confronted with an escalator or stairs take the stairs every time. If your office is up more flights than you think you can do, build up your stamina by adding a flight every few days; you can always take the elevator the rest of the way. Stair climbing is great exercise for your legs and sagging buttocks, not to mention strengthening the heart and increasing oxygen to the lungs.

3. Park your car as far away as you can walk in your chic summer sandals and hike it across the parking lot. If it is a hot day you will just move faster to get into the air conditioning.

4. Remember how much fun it was to ride your bicycle around the neighborhood as a kid, well it is still a lot of fun and great exercise. No need to buy a fancy racing model when a used upright with a basket for groceries will do just fine.

5. Break up watching television or working on the computer with work in the garden and household chores. Shake off the sluggish feelings from sitting and watching and get up and do something, even if it is loading the dishwasher or folding your laundry or yelling at your kids to get away from the television and go outside to play. Come to think of it, go outside and play with them.

Delia Quigley is the Director of StillPoint Schoolhouse, where she teaches a holistic lifestyle based on her 28 years of study, experience and practice. She is the creator of the Body Rejuvenation Cleanse, Cooking the Basics, and Broken Bodies Yoga. Delia's credentials include author, holistic health counselor, natural foods chef, yoga instructor, energy therapist and public speaker. Follow Delia's blogs: brcleanse.blogspot.com and brokenbodiesyoga.wordpress.com. To view her website go to www.deliaquigley.com

By Ann Pietrangelo

I don’t know if laughter is the best medicine, but it is certainly good medicine.

There is a lot of talk these days about positive attitude and how essential it is to coping with chronic illness. That is true, but I would add that a sense of humor may be just as important. The ability to laugh at our own foibles and missteps is sometimes just the tonic we need.

I can come up with dozens of examples of multiple sclerosis imposing on my life in a frustrating way, and quite a few instances where strangers have had a laugh at my expense. That’s no fun but, hey, that’s life.

The good-natured ribbing of friends is another matter. That kind of humor lets you know that you are still one of the gang, and not so pathetic that you can’t take a joke.

Then there’s the time when having MS became the excuse that got me out of an absurdly awkward situation worthy of a sitcom.

My husband and I were visiting London on business, but we had several lovely social functions on our agenda. This particular evening, we were scheduled to attend a cocktail party at a small art museum. I was beside myself with excitement as I slipped my little black dress over my head and shoulders. It felt a little tight as called out for my husband to zip me up. That excitement quickly turned to panic as he let loose with a soft whistle and I realized that the dress, when zipped, barely made it over my backside! Oh, why hadn’t I tried it on before packing? Just a few months ago it looked so darling on me. Amazing what two or three pounds can do. All right, maybe five.

So there I stood in my awkwardly high heels (another foolish error on my part), leaning on my cane, and wearing a dress that was straining at the seams. We weren’t about to let that stop us, so we optimistically headed out into the winter chill to hail a cab. As if having MS and walking with a cane and high heels weren’t challenging enough, the tight dress exaggerated my odd gait to the point of ridiculousness.

Arriving at the museum, I carefully situated myself with my back to the wall, doing everything in my power to avoid mingling. There were very few seats around, so when a chair became available, I sat down… warily… hoping I wouldn’t split my dress open and expose my backside in the process. I could almost feel the groaning of the tiny threads holding it all together. While hubby mingled, I sat.

Eventually it was announced that the unveiling of a particular piece of art — the reason for the whole affair — would take place on the second floor, and would all attendees please follow the guide upstairs. Stairs? We inquire as to the location of an elevator. No elevator? This is a definite turn for the worse.

With my MS acting up, there was no way I could possibly make it up that long, wooden staircase in this ill-fitting dress and high heels without attracting curious eyes straight to my behind. I could almost hear the sound of fabric tearing and everybody turning to laugh and stare. As it was, I was beginning to giggle at my own situation. And when I laugh, I tend to also shed tears. I was beginning to feel quite conspicuous.

I informed my hubby in no uncertain terms that I would remain glued to the chair regardless of what he or anybody else does or says. Up to this point he had been good-naturedly playing along with me, and now was barely containing his own laughter.

The moment the last of the party-goers made it to the top of the stairs, we both burst into laughter at my predicament. Courteous museum staff, spotting the cane, inquire about my difficulty with the stairs. “Multiple sclerosis” we tell them in serious voices. Tears are falling from my eyes now, due to suppressed laughter, but no doubt mistaken for despair. Drinks and hors d’oeuvres were delivered with sympathetic smiles directly to our lonely corner. Now I really felt bad… and guilty… and silly. Embarrassed and unable to control my laughing/crying, we took advantage of a moment alone and skulked out the door first chance we got.

It was a fabulous week in London, but that misadventure remains one of my fondest memories. If laughter truly is the best medicine, I’m going to be just fine.

Writer Ann Pietrangelo embraces the concept of personal responsibility for health and wellness. As a person living with multiple sclerosis, she combines a healthy lifestyle and education with modern medicine, and seeks to provide information and support to others. She is a regular contributor to Care2 Causes. Follow on Twitter @AnnPietrangelo

To learn more about Personal Chef To Go, please visit our website, find us on Facebook, or follow us on Twitter.

By Janice Taylor, Intent.com

As a Weight Loss Coach and a 50 pound big-time-loser, I fully understand that sleep plays a crucial role in our obtaining and maintaining our healthy weight and on our general well-being.

A recent study conducted by the Harvard Women’s Health Watch reports that sleep difficulties visit 75 percent of us at least a few nights per week. A short-lived bout of insomnia is nothing to worry about. However, the bigger concern is for those who suffer from chronic sleep loss, because they are likely to be affected in numerous areas:

1. Sleep helps the brain commit new information into memory; therefore lack of sleep can impair learning and memory.

2. Chronic sleep deprivation affects the way our bodies process and store carbohydrates, and alters the levels of hormones that affect our appetite: leptin (an appetite regulating hormone), and higher levels of ghrelin (a hormone produced by the stomach that sends the ‘I’m hungry, feed me’ signal to the brain.) (leptin and ghrelin)

3. Those who are sleep deprived are more likely to be irritable, cranky, impatient, and are all in all moodier than those who sleep!

4. Sleep disorders have been linked to hypertension, increased stress hormone level and irregular heartbeats.

Now that we know how important it is to get the proper amount of sleep, here are 25 tips that can help you to get a good night’s rest!

25 Bite-Sized and Delicious Tips to Better Sleep from the Our Lady of Weight Loss Snooze Factory

1. Relieve Stress Daily. People who are stressed-out are more likely to suffer from insomnia. It’s important to explore various types of exercise, meditation, and/ or yoga so that you find the one that best helps you to relax. Have fun exploring.

2. Exercise. Follow a consistent exercise (or movement) program. It will increase your energy levels during the day, improve your mood and help to regulate your sleeping patterns at night. Remember – even 10 minutes here and there throughout the day adds up to a restful night’s sleep.

3. Exercise in the morning or afternoon. For many, working out within 3 or 4 hours of sleep can make it harder to fall asleep.

4. Light snacks. Eating a heavy meal too close to bedtime can interfere with sleep. Instead, if you are hungry, have a light snack but avoid protein-rich and caffeine containing foods and beverages.

5. Stop eating all together at least three hours before sleep. This will prevent heartburn, indigestion and energy boosts from the food. A good weight loss rule as well. You’ve got to stop at some point, no?

6. Natural Root. Valerian root and Melatonin seem to be the most effective supplemental sleep aids. ALWAYS discuss dosage, risk and effectiveness with your doctor before taking.

7. Aromatherapy. Lavender and chamomile scents can be soothing and relaxing. Perhaps use in spray form, or scented candle. Also, vanilla ’kills’ appetite.

8. Eat at regular intervals during the day. This will keep your blood sugar levels even, thus keeping you alert all day and ready to sleep at night. And bonus, it will keep your ‘hunger’ in check, so that you don’t go off the deep end, into that vat of chocolate that’s calling your name!

9. Write it out. Before bed write down all your thoughts in a journal without judgment. Stream of consciousness. Let it rip and roll. It will help clear your mind, as you can close the book on the day. It works!

10. Turn off the lights. It can be difficult to sleep with the lights on. You might even want to wear a sleep mask (I have a leopard one!). Be sure to close the blinds, shades, and drapes!

11. Sleep schedule. Try to go to bed and wake up at the same time every day, including weekends. Your body will get into its automatic rhythm.

12. Put the clock where you cannot see it. Clock watching can create anxiety.

13. For a light late night snack, try dairy products. Milk contains the sleep inducing amino acid, tryptophan. (Go organic, please! The milk should come from a healthy cow … Eat Healthy: Be Political!)

14. Avoid tobacco. Tobacco products contain nicotine, a stimulant. You shouldn’t be smoking anyway (sorry, but for goodness sake!).

15. Don’t oversleep. Too much of a good thing can actually make you more tired.

16. Think positive. People who focus on the positive tend to sleep better and experience better health in general. Remember: thoughts are like the clouds; they float in and out – you don’t have to attach to them!

17. Do not hit the snooze button. Simply get up. Get up! GET UP!

18. Plan for a healthy 7 to 8 hours of sleep every night. Set your mind as you climb into your comfy bed.

19. Nap wisely. No more than 20 minutes. But do nap if you can!

20. Limit caffeine during the day. Try for less than one to two cups of caffeinated beverages during the day.

21. Schedule some down time every day. Stretch, take a hot bath, read. Stare into space!

22. Add white noise and/or wear ear plugs. Most people can’t fall asleep when things are too loud. Sometimes even the crickets are screaming.

23. Drink in moderation. Alcohol may help you fall asleep, but it will likely wake you in the middle of the night.

24. Rule out medications. If you are taking medication, ask your doctor about its side effects.

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