I’m a big fan of ending on a happy note, so let’s first take a look at the “cons” of drinking coffee, and then we’ll get into all of its benefits.  To start off, if you are a person with high cholesterol or have a history of high cholesterol in your family, you should definitely keep a watchful eye on the type of coffee you drink.  Coffee can raise cholesterol levels, but only if you are drinking a lot of unfiltered coffee- such as espresso’s and lattes.  If you are trying to watch your cholesterol, drink filtered coffee so that the paper filters can catch the two substances that can be harmful to your cholesterol levels: kahweol and cafestol.  Cafestol and kahweol are fat-soluble compounds known as diterpenes, which are present in the oil derived from coffee beans.  They can have an effect on a series of enzymes in the liver and elicit a number of unhealthy changes in the blood of regular coffee drinkers.  Long story short, stick to filtered coffee!  It’s healthier and also much cheaper.

Next, the obvious element of caffeine always comes with setbacks.  First and foremost, it’s an addictive stimulant!  Even people who drink one cup of coffee per day can go through withdrawals if they try to cut it out… So, if you drink coffee on the reg, please be conscious of how much you’re drinking and try to choose an alternative to coffee on certain days.  I know that a tall glass of water sounds boring, but it’s SO much better for you!  Try and make a shift towards water being your most consumed drink, and allow yourself to have coffee either as a reward on certain days or when you feel like you really need it (and no, you don’t NEED it every day… have some self-control).  Because caffeine is so addictive, withdrawals can have some pretty nasty symptoms like fatigue, irritability, headaches, jitters, insomnia, and mood swings.  None of that sounds fun, so do your best to not let it get to this point!  Also, since caffeine can give you an energy boost and increased attentiveness, it can also lead to increased heart rate and elevated blood pressure.  If you or your family has a history of heart problems or high blood pressure, this is a serious no-no.  Sure, everyone drinks caffeine to get an extra boost, but you’d be surprised how quickly it could affect your heart and blood pressure.  Be very cautious, and try to maintain your energy using other methods like working out regularly and getting adequate sleep.

Other evident “cons” of drinking coffee: stains your teeth (ew), messes up your sleep pattern (effects of caffeine linger in your body for 12 hours), and can lead to weight gain (eek)!  It is not so much the coffee itself that will cause individuals to gain weight, but more so the additives that people use in their coffee.  Added sugar is obviously not that great for you and milk/creamer are even worse!  If these are concerns for you, then you may want to think twice before you decide to have your next cup of coffee.  No fashionista should stand for her clothes getting too tight because of coffee habits… and if this does happen, fix it.

Now that I’ve scared you a little, it’s time to relieve some of the negativity.  There are actually a lot of pros to drinking coffee as well!  First, coffee can act as an antidepressant… pretty cool, huh??  I hope that all of you are happy people, but if a natural antidepressant sounds like something you might need, then get ready for happier spirits.  Caffeine stimulates the central nervous system and acts as an antidepressant by elevating serotonin and dopamine.  Serotonin is known to contribute to feelings of well-being and happiness.  Dopamine causes humans to pay attention to stimuli that are potentially rewarding, equaling satisfaction and pleasing outcomes.  There is even evidence that it can lower suicide rates.  If you need a pick-me-up, coffee is a great option and obviously extremely safe for you.

Some amazing health benefits of drinking coffee include its PROTECTION against sickness, health issues, and disease.  Coffee decreases the risk of diabetes, Parkinson’s, Alzheimer’s, stroke, heart disease, and cancer!  Coffee is particularly known for lowering the risk of cancer in men (sorry girls).  So guys don’t be shy about enjoying that cup of coffee- it can actually help protect your health!  Also, if your family has a history of diabetes, Parkinson’s, Alzheimer’s, stroke, or heart disease, then coffee could be your defense against any or all of these issues.  Coffee is also high in healthy antioxidants.  These compounds are the same elements found in fruits, vegetables, nuts, seeds, beans, red wine, and chocolate.  High levels of antioxidants in your diet are associated with a wealth of health benefits ranging from immunity boosting effects to protection from cancer and other serious diseases… I’m down to drink coffee to get all those healthy antioxidants for my body!

All in all, there are obvious concerns but also obvious benefits to drinking coffee.  After taking it all into consideration, my best advice would be FIRST to drink homemade coffee.  Starbucks is good, yes, but it’s not nearly as healthy and it’s also fairly expensive, considering how much you would spend in comparison for a homemade pot of coffee.  Next, be very careful with your additives.  Even I like to enjoy my little bit cream and sugar, but if you are noticing some weight gain then try and cut down.  Your health is very important.  So go ahead and let coffee be your guardian in a cup against some major health issues, but don’t let it weigh you down or affect your sleep patterns or cholesterol levels!  Finally, drink coffee in moderation.  Be able to CHOOSE whether or not you have a cup of coffee that day, instead of feeling like you need it.  Once you find that good balance, enjoy your beverage hot or over ice!

P.S. – adding cinnamon can increase your metabolism too drink happy!

Written By: Christine Kunz

Photo Sources:
http://www.planet-coffee.net/images/coffee_planet.jpg
http://www.coffee-cereal.com/images/coffee2.jpg
http://www.wallpaper4me.com/images/wallpapers/coffeebeancoffee-565800.jpeg

Don’ t you wish that you could lose weight while you sleep? Well, according to the Annals of Internal Medicine, you can.

There has been lots of buzz lately about the relationship between sleep and weight. A new study shows that lack of adequate sleep can have an impact on obesity.

The study, designed by Dale Schoeller, a Professor of Nutritional Sciences at the University of Wisconsin, tracked 10 people living under artificial circumstances in a lab for 2 weeks. They found that sleeping just 2.5 hours longer per night burned 400 extra calories per day.

The researchers are hesitant to state those exact figures due to the limited amount of participants, but they are certain that getting a full 8 hours of sleep has advantages beyond just feeling rested.

Dr. Carolyn Apovian, director of the Nutrition and Weight Management Center at Boston Medical Center, stated that the results suggest that lack of sleep could alter a body’s hormonal balance.
It seems that researchers are starting to discover that the old adage “ calories in, calories out” is an over simplification of the weight management issue. The right diet, exercise and a good night’s sleep, are all keys to maintaining a healthy body.

photo: Glasshouse Images

So, my resolution this month is to put myself on a diet, an anti-anxiety diet:

• reduce sugar intake
• reduce processed foods
• reduce caffeine and alcohol
• exercise regularly
• daily meditation/checking-in spiritually
• adequate sleep
• giving myself space and boundaries (i.e. saying no, being easier on myself, etc.)

Am I missing anything?  What do you do to keep yourself balanced?

According to Dr. David B. Augus, from his book, The End of Illness,

Sleep deprivation essentially disconnects our brain from our stomach, leading to “mindless eating.”

and

When people snooze just four hours a might for two nights … they have a marked increase in hunger and appetite, driving them toward calorie-dense, high-carbohydrate foods such as a sweets, salty snacks, and starchy foods.

Dr. Augus also describes the “wonder drug” for overall health is not a drug but a regular schedule. He says that it is important to eat, exercise, and sleep at the same time every day.

When traveling, it is easy to lose track of time (jet lag, for instance) and not stick to a schedule.

I love the idea of a free wonder drug. After reading his explanation, I will try to maintain a consistent schedule–at home and on the road.

Previous Road Trip Diet post ====> Treat Treats as Treats.

To read previous posts in the Road Trip Diet series click here.

If you are a dietician, frequent or infrequent traveler, or someone who wants to contribute to this ongoing series, you can email me at CharlesMcCool@gmail.com or leave a comment.

Thank you.

For frequent travel deals, follow me on Facebook (McCool Travel) and Twitter (@CharlesMcCool). You can also follow me on LinkedIn, Pinterest, Klout, and StumbleUpon.

© 2012, Charles McCool

One aspect of the weekly section is that, in addition to the usual doctors’ column, it has a section on “mind, body + soul”.   That’s a wonderful broadening of solutions when thinking about one’s health.  Recently, it provided tips on adequate sleep, exercise and the avoidance of inactivity.  Those are helpful tips from which we can all benefit.  It also spoke of the happiness that can come from pursuing learning throughout one’s life.

My own life-long learning, beyond my college and graduate degrees and everything my children taught me while raising them, has come from working to gain a more spiritual sense of consciousness and not think that the world begins and ends with me, or my body.  Instead of thinking of my body as just a collection of organs and functions, I like to think of my body as identity, in its broadest term.   Not a physical depict, but the actual qualities and attributes that I have learned to express throughout my life.  My hands don’t mean much as hands per se, but they are invaluable when taking hold of a child’s to help them cross the street safely.  The same is true for my arms’ when they embrace someone who is afraid.   In such moments, I have allowed my consciousness to be infused with the sense of love for others, which involves what some might call mind and soul, or I would consider as an individual expression of universal love.

I look forward to this “Healthy Living” section to expand the dialogue around health in its broadest reach and to incorporate the fullness of soul, and mind, and body beyond the physique alone.  Glad the discussion is on the table and grateful to our state’s main newspaper for undertaking such a far-reaching topic.

For the most part these developments have been great. In many cases, people live safer lives and have more opportunities than ever before. The problem is it is not all perfect. People have to make time in their day to take care of their health because it is no longer part of their work day. The key to leading a healthy, well-balanced life is making the most of all of your opportunities.

Staying active is one of the most important things someone can do to stay healthy. Though some jobs require physical activity, most people work in offices where there is little activity needed. This lack of movement leaves you prone to illness and disease. Not exercising can cause obesity and other health problems. Even if you only spend a short time each day taking a walk or doing yoga, you are still boosting your immunity. This time will help you find balance and well-being. If it is not already, working out should be part of your healthy lifestyle.

Healthy eating is also an important part of living a healthy life. Good nutrition is the key to keeping your body health. It helps you ward off disease and illness, and get better when health does wane. Supplying your body with the nutrients it needs keeps everything in working order, so you do not have to deal with lethargy and fatigue. . Eliminating dangerous foods will have you feeling healthier in no time. Eating right is one of the best ways to get immediate health improvements.

In addition to exercising and eating right, getting quality sleep is also a goal. Sleep allows your body the change to rejuvenate. A lack of quality sleep means you will wear out faster. Consider how your sleep habits are affecting your health. Even if you think your sleep habits are healthy, you might not be getting truly restful sleep. If you are not awakening refreshed each morning, you could probably stand to adopt some sleep improvements.

Finally, take time to deal with your mental health. You need to schedule time with loved ones. We all have to face people who drain us, so make sure you schedule extra time for those who make you feel better. Time alone helps you stay healthy. Spending time by yourself gives you a chance to evaluate the direction in which you are headed. This also gives you a chance to sort things out.

If you feel like your life is lacking something, consider adopting a new hobby, take a class to learn something new, or engage in social activities so you can meet new friends.

Hobbies are a great way to stay mentally sharp. Hobbies are a great way to continue to learn and be active as you age. If you want to continue learning, enroll in a class. All of these things give you something to look forward to and a goal to reach. Balance includes tending to your physical, spiritual, and mental health. To achieve balance, consider all of these aspects.

When you have achieved a healthy and well-balanced life, you will feel and look great. You can always make use of safe and effective beauty products to enhance your look. Read more beauty products reviews at The Beauty Reviewer like the idol lash reviews. Check out their style snaps reviews.

HOW TO BURN FAT
1. EXERCISE: Use the formula 220-[age] x 0.70 = Heart Rate. (Eg. 32 year old, (220-32) x 0.70 = 131.6 +/- 5 Beats per minute). Use a heart rate monitor to know you are in the right zone. Perform any exercise with a 5 min warm up to get to your target rate and sustain that for 30 mins, then a 5 min cool down.

2. SLEEP: 7-9 hours/night (over age 17). When you go to sleep, your body goes to work on the inside repairing and building tissue and using fat reserves as energy. During deep sleep cycles your body releases Growth Hormone which is responsible for rebuilding tissue. Without adequate sleep, the normal wear and tear of everyday life and exercise does not get repaired and the fat energy does not get burned up.

3. FOOD: Eat Vegetables as your primary food source.

4. WATER: Drink at minimum 2.5 Liters per day + 0.5L/hr of exercise. Start your day drinking water even before you brush your teeth! Water is a key ingredient to burn fat.

FULL TEXT: Quantifying Differences in the fat burning zone and aerobic zone – implications for training

-Dr. Previn Panwar

2000 Credit Valley Road, Suite 209
Mississauga, Ontario. L5M 4N4
Tel. (905) 820-9990
www.creditvalleywellness.com
Now Accepting New Patients.

Running the Michelle Brock 5K (November 2011)

A couple of months ago I ran the 3rd annual Michelle Litteral Brock 5k Memorial Race. The tagline of the race is “Run Because you Can.” Michelle died of Huntington’s Disease at age 40. Her family and friends started this race to honor Michelle and raise awareness and funds for the Huntington’s Disease Society.

When I met Michelle, she had already been suffering from Huntington’s for many years and depended on her family for total care. My husband, however, knew Michelle when she was a healthy and active young woman — the impeccably dressed college student who took an interest in teaching younger kids at her church.

Michelle Litteral Brock

It always seems like a great injustice when illness happens to people who have worked hard to cultivate healthy lifestyles. My dad is a prime example. I would be hard pressed to think of someone who has taken better care of his physical health. Never smoked, rarely drank (and even then, only a glass a wine), got adequate sleep, healthy diet, and exercise. For years, my dad would begin each morning with his exercise routine, and finish each day with a walk on the beach. He even did pilates, for goodness’ sake! A gastroenterologist by trade, he always took care to drink enough water and eat sensibly. When I think back to my childhood, I don’t ever remember my dad being sick with even a common cold. He certainly never missed a day of work. He was the last person I ever expected to get sick with a serious illness. And yet, in 2009, at age 62, my dad was diagnosed with ALS (aka Lou Gehrig’s Disease).

After the shock of the diagnosis wore off, I was grieved with the thought of all that ALS had robbed my father of… no more walks on the beach, or hiking up mountains, or dancing at weddings. No more endoscopies or lap band surgeries for this doctor who loved his job. No more holding his grandchildren in his arms.

I wondered for a while if l would ever feel as free and light as I once had, before my dad had this terrible disease. It seemed as if life could never be sweet again. I can only imagine what my dad felt. He told me once shortly after the diagnosis that he had asked God to either heal him or take him home. He didn’t want to live with the disease. The fact that my dad had even prayed for divine healing is exceptional. This was a man who had always valued science over religion. But, that is the subject of another post.

That was then. I have seen my father change perspective over the course of these last three years. The disease is progressing every day. He has lost movement of his arms, and has hardly any movement left in his legs. But he wants to live. He is still holding out hope for healing, mind you. But he wants to be here, and he still enjoys life.

Dad and I, July 2011

And for me? Life is sweet again. A big part of it was letting go of what could have been or what cannot be, and embracing what is and was. So my father was a very healthy and active person before having this terrible disease. Thank God! He enjoyed his health. He traveled; he worked; he used his body and his mind. It was not in vain. And now he continues to make the best of his abilities.

The real tragedy, you see, is having health and not enjoying it. Having life and not doing anything with it. Being able to move and not being grateful.

Sometimes, when I am lacking motivation to start or finish a workout, I think of my dad, and what a privilege it is that I can exercise. That gives me some extra energy and gratitude for FREEDOM. And I then I pray that same energy reaches my dad, somehow.

Let’s remember to bust a move whenever we can. Because we can.

You don’t have to go to extremes when it comes to eating and dieting; in fact, it’s best to approach it in a balanced way. Your main goal should be to achieve optimum health. Even more than being overweight, extreme and frequent changes in your weight (in either direction) are considered to be very risky and undesirable. So you can aim for a certain weight, but get there gradually and then try to stay at that point. People who weight much less than average are prone to certain illnesses. The risks of obesity are widely discussed nowadays, so most people are familiar with them. You don’t, therefore, want to be under or overweight, but to find the golden mean.

It’s important for you to be conscious of what you’re eating, as many people aren’t. If you do this consistently, you may not even know how well you’re eating most of the time. That’s why it’s critical that you pay close attention to what you eat every day. While sweets and junk food can be a problem, it can go beyond this. Some foods that may look healthy can contain unhealthy fats or be high in sodium, for example. The point isn’t that you can’t eat anything, but to be aware of what you’re eating so you can consume smaller amounts of potentially troublesome ingredients.

Though often maligned, fat is essential in a well-balanced diet. Vitamin E and other fat soluble vitamins actually require fat for your body to make use of them. This means that your body will more effectively utilize the nutrients if you take in a healthy amount of fat.

There are good kinds of fat and bad kinds of fat, so be aware of what kind you’re including in your diet. Reduction of unhealthy saturated fat is an important consideration when looking at what to remove from your diet. Essential fatty acids, also known as EFA’s can be found in a family of fats collectively known as the omega fats.

Medical professionals are in agreement that knowing your own eating habits and dietary preferences is key to making positive changes. When you really take all this into account it should be obvious.

No single approach will work well with everybody. So perhaps assess your eating habits and unhealthy foods, and then look at how you can slowly adopt new eating behaviors. When you look back and consider all the little victories you have achieved it will be easy to embrace your new healthy future with ease.

Looking to get in Shape?  Why not come and read our Elliptical Trainers reviews on Fitness Freaks.

When it comes to dietary wellness, small changes add up over time. The slower approach is probably best for people who have a hard time with eating right. You will find that making changes over time will also allow you to form better eating habits. In this article we want to discuss how to make these changes without the intimidation factor.

There is truth that having assortment adds to the excitement in life and this is true in how you eat. If you have ever read the ingredients on a high quality vitamin and mineral supplement, then you have a good idea about what you need. There isn’t truth in thinking that by taking a vitamin routinely, will compensate of poor food choices. One good plan is looking at your needed calories as a reference point. Afterward, you look at the all important food groups and eat within reason.

Making too many adjustments in your diet at one time can begin to feel overwhelming and lead to failure. There are a number of reasons that is the worst possible course of action. Facing down smaller challenges first will help build confidence and lead to greater accomplishments.

Don’t toss out your favorite junk food vice right at the start. There are likely some foods that you can more easily do without, and removing those is the best building block for making a healthy change. You do need to give yourself time to establish new eating habits and behaviors. A consistent gradual approach to dietary changes is the most effective tool you leverage for lasting results.

Another important point is to realize that you do need fat in your diet. Some vitamins cannot be used by the body without the presence of fat in your diet. Basically, if you remember to keep the right amount of dietary fat in your diet your body will more efficiently utilize fat soluble vitamins.

The critical factor is to make sure that it is the right kind of dietary fat. You do want to cut down, if not get rid of, eating highly saturated fats because they are not good for you. Essential fatty acids, also known as EFA’s can be found in a family of fats collectively known as the omega fats.

Many businesses rake in lots of money by offering people solutions to eating the right foods, losing weight, etc. But life does not have to be so complicated because healthy eating is not that complex. The main factors to keep in mind are moderation and avoiding unhealthy and overly processed foods. If you’re trying to lose weight, eating smaller amounts of healthier foods is really the best thing you can do. Exercise is also essential if you want to lose weight, but all it takes is moderate but consistent activity along with a healthy diet.

Looking to get in Shape?  Why not come and read our Exercise Bikes reviews on Fitness Freaks.

Baby steps taken over time are cumulative and will yield impressive results. Take your time if you are making drastic changes to your diet. Working into a healthier diet over time lets you build better eating habits over time. In this article we want to discuss how to make these changes without the intimidation factor.

Difference in life is what gives you the spice, is the old proverb that is definitely true when it comes to how you eat. When you gaze at the listed components in mineral and vitamins, you will understand what is required. There isn’t truth in thinking that by taking a vitamin routinely, will compensate of poor food choices. One good benchmark for getting a great idea of what you need is to think about your caloric intake. Then, you make an easy choice out of the essential foods and eat a small amount. The general public ingest a tiny bit on account of loving what they are tasting. Eating is a fabulous part of the way we live. However, if you understand certain foods are not the best to consume, simply don’t eat them as often. There is not a cardinal rule that says you have to throw out every food that doesn’t provide nutrients. Seeing how you get the largest supply of salts, unhealthy fats and sugars is the most simple avenue. Then, figure out how you can begin to eat less of those things. This tip is not difficult and won’t be very painful.

Aspire to broaden your horizons in terms of mindset with eating and the types of food you eat. There aren’t too many foods that can be considered unhealthy if you moderately eat them. Remember it is unused calories that will make a person over weight. So you can overeat on foods that are otherwise considered good for you and still gain weight from it. Closely evaluating your routine will give you a good overview of your habits in eating. You can therefore establish an evaluation of your needs to build a healthier way of living.

Dietary professionals are of the opinion that a vital part of a healthy diet is understanding your eating tendencies. That only makes good sense when you think about it.

One size indeed does not fit all when it comes to proper nutrition. So perhaps assess your eating habits and unhealthy foods, and then look at how you can slowly adopt new eating behaviors. Getting off on the right foot with a small series of victories will go a long way to ensure future success.

Looking to get in Shape?  Why not come and read our Treadmills reviews on Fitness Freaks.

It is widely known that the most pronounced benefits of any diet come from eating balanced food in moderation.

When starting a new diet, an eating schedule can be an effective way to add structure to it. Complications may arise if you choose not to adhere to your normal eating patterns. consuming junk food in unhealthy quantities can stem from skipping meals. That’s where healthy snacks like fruits come into play.

People often end up biting off more than they can chew when they decide to change their diet and never realize their goals as a result. Undertaking such an effort only serves to stack the deck against you. Create a strong foundation of success by building upon smaller victories.

When first making the transition, keep your favorite comfort food around for a while. Rather, begin to scrutinize foods in your diet that are easier for you to part with. You do need to give yourself time to establish new eating habits and behaviors. That is the key to making lasting changes and keep your weight stable.

Aspire to broaden your horizons in terms of mindset with eating and the types of food you eat. There aren’t too many foods that can be considered unhealthy if you moderately eat them. Keep in mind, calories that aren’t used become added fat on a body. So you can overeat on foods that are otherwise considered good for you and still gain weight from it. Look closely at your own circumstances to get the best view of your nutritional routine. By doing so you can bring to pass a good appraisal of what you need to pursue better eating habits. There’s no shortage of helpful information on the internet today, and this includes health, nutrition and weight loss. Few people, then, can complain that they don’t know enough to eat well. Eating well and reaching your ideal weight takes some effort, but it’s not as hard as many people believe. Once you attain your ideal weight, then keeping it there will also become a lot easier.

Looking to get in Shape?  Why not come and read our Elliptical Trainers reviews on Fitness Freaks.

There are a lot of unhappy people in America today.   Worker satisfaction is at a low point with large numbers of people thinking about looking for something else to do.    Job satisfaction is a very important criteria for overall personal well-being and happiness.

1. Find work that is in alignment with your strengths and personality.

2. Have regular authentic and genuine conversations with your manager/supervisor/leader.    (Sometimes this won’t be possible, so ensure you have a trusted person you can speak to in your organization).   People leave organizations where they supervisor is supportive of you.

3. Be authentic.  Why be a fake, be the genuine you even thought you might believe it is difficult.   Being authentic means that you are being honest with yourself and your abilities.   Accept who you are and find what works for you.

3. Be transparent.   Transparency in life means being able to express “who” you are without putting on a mask.   People can see that you are the real deal, not a fake, that you are sincere and are able to do what you say.   Being transparent will allow you to experience less stress in your life.

4. Eat well.   Everyone has stress and some people have a lot of stress.  Find healthy foods and eat more of them.   Diets filled with poor quality calories are leading people to eating more than they need and that leads to poor health in many people.    Good health is less expensive than poor health.    Save money by eating right and losing weight.  

5. Exercise often.   Exercise was part of life not long ago.  Today more and more people spend their day sitting.    Lack of exercise reduces overall strength and health.   Exercise consumes some of the stress hormones the body produces.   Exercise also help people sleep better at night.  

6.  Get enough rest.  People are cramming more and more into each day and cutting back on sleep.   The lack of adequate rest can lower your individual stress threshold making you more vulnerable to stressful events that occur in each day.  

7. Be grateful.   Look around at what is going right in your life.  Notice a sunset and sunrise.   Just take a deep breath and relax in the moment.  Find peace.  Is there a roof over your head, food to eat and clothes to wear.   Sometimes just the basics are overlooked.  

8.  Be thankful.   Thank someone today.   Find a reason to give thanks.   Find someone to thank each day.

9.  Find a reason to smile.   Now if you really can’t find a reason to smile, smile at someone else.  Just smile for the fun of it and see what happens.   Smile to enlighten someone else.   Maybe a smile will cause a giggle to burst out or a laugh.  What is so funny when you smile about nothing at all?

10. Take time out for you.   Find a time, 10 minutes, 15 minutes and just stop doing and start doing nothing.   Just reflect and sit back and relax.   Do this alone, and do it quietly.   Do it each day, form a new habit for yourself.  Quiet the mind for you.

“Happiness consists more in small conveniences of pleasures that occur every day, than in great pieces of good fortune that happen but seldom to a man in the course of his life.”
Benjamin Franklin

Not to the extreme of my kids never seeing the light of day or anything, but it wasn’t unusual for us to stay up until 2 or 3 in the morning and then sleep until noon.  This may seem bizarre to you, but it worked for us.  We actually had a very normal scheduled life, just pushed back about 6 hours from the way the majority of people live their lives.

But, times change.  3 out of 4 of my kids go to school now.  With this, I am now required to actually function from about 6:30 a.m. on.  In fact, I work very hard to be in bed no later than 11 p.m. and up by 6:30 a.m every morning except for Saturdays.  Like most people, Saturday is our sleep late day, which usually means we are all up by 8 a.m.

Like I said, I have to work very hard to keep this schedule.

Without an adequate amount of sleep I simply do not function.  Some people can push through and still function at a relatively normal cognitive level.  I, however, can not.  I no longer make rational decisions.  I become irritable and combative.  Little alone having enough energy for any sort of physical activity.

Recently my 4 and 5 year olds have decided to take up residence in my bed.  You would think a king sized water-bed would be more than adequate for all of us.  Trust me when I assure you it is not.

Chris, my husband, is pushing 33 years old pretty hard.  sometime over the past year, Chris has not been able to sleep on our water-bed without it causing him tremendous back pain.  When he tries to sleep on the water-bed (alone or with me) his back will spasm and will often incapacitate  him for 2-3 days at a time.  Once we realized that decrepitcy had set in, Chris moved to sleeping on the couch.  With Chris on the couch, that has left me with an entire king sized bed that I can sleep right in the middle of, spread eagle.

That is until Catherynn and Christyan decided to move in with me. 

Christyan, my 4-year-old, likes to sleep on our sides with our backs pressed against each other.  I do pretty good with this.  After all I still have over half of the bed to turn and move in.  Catherynn, the 5-year-old, on the other hand is a bed hog. 

I should start by telling you that Catherynn is considerably smaller than my 4-year-old.  They are about the same hight, but Catherynn is about 12 pounds lighter than Christyan.

Maybe I should back up a little further in order to explain how this tiny, petite, little thing became so impossible to sleep with.

By the time Catherynn was a month old, I had her to were she would sleep all night in her own bed.  One weekend when Catherynn was 4 months old we were at Chris’s dad’s for a visit.  While we were visiting,  my father-in-law went and had himself a massive myocardial infarction. 

Did I mention that we were all at Hurricane Harbor (a water park), when he decided to try to check out?

Luckily for us though, Hurricane Harbor did have paramedics on site with ECG capabilities.  They even managed to have an accurate diagnosis and have him packaged for transport by the time the city EMS showed up to take him to a Cath-Lab equipped hospital.  In fact, I have to saw how impressed I am that from the time of symptom onset to having Chris’s dad in the Cath-lab for stint placement was about 30 minutes.  Had he been anywhere else, I seriously doubt he would have gotten such a rapid response and in all likelihood would not have survived.

Anyways, once my father-in-law was out of surgery and in the ICU resting, the doctor told us that more than likely he would remain in the hospital for a week.  Naturally, Chris wasn’t going to leave his dad.

We headed back to Chris’s dad’s house for the night.  Once we got back there, we realized very quickly that we had no place for Catherynn to sleep.  We hadn’t actually planned on spending the night.  Chris decided that Catherynn would just have to sleep with him.  So, for the next week, Catherynn slept in her Daddy’s arms, either on the couch or in the bed.

That’s all it took.  By the time we finally returned home, Catherynn refused to sleep anywhere besides with Chris.  During the day, while he was working, she would nap in her bed with no problems.  However, even at 4 months old, she knew the difference between naps and bed times.  We would put her in her bed and try to let her cry herself to sleep.  Often, we, mostly Chris, would cave in about the time she would start making gagging noises from crying so much.

Catherynn continued sleeping with Chris and I until a couple of years ago.  When she got ready to start to school, we convinced her to start sleeping in her own bed as part of showing us she was ready for school.  Since then, she has worked very hard to sleep in her own bed or with her sister’s.  But, her sisters don’t like her to sleep with them either, because she is such a bed hog.

Catherynn will either lay across your feet or head or she will wrap herself around you to the point that you can’t move.  We affectionately call her “our little spider monkey” because of it.

Needless to say, I have not rested very well for the past week.  This morning it all caught up with me.  I got up pissed off and irritated at the world.

After I dropped the wrecking crew off at school, I headed straight for the store.  Without so much as a second thought, I had a pack of cigarettes and a diet coke in my hands.

I had 2 cigarettes smoked and half of my diet coke chugged before making it back home.  Until I was able to lay down and take a nap, I smoked one cigarette after the other and continues drinking my diet coke.

What have I learned?  Even with the best of intentions, slip ups happen.  You will fall off the waggon, hell you may even jump.  This does not mean that tomorrow, or the rest of today for that matter,  I won’t jump back on that waggon and continue moving forward towards my goals.

Oh, and adequate nocturnal rest is a must.  Tonight, if it happens, Catherynn will be escorted back to her own bed.

Have duct tape, will travel!  Just kidding, kinda…

Are you 1 of the millions of folks who’ve to drink 4 cups of coffee before heading off to work in the morning? Do you toss and turn all evening extended? Does your mind race about events which might be either coming up or occurring tomorrow? If you answered “yes” to any of these questions, then it is most likely that you simply endure from insomnia. The effect of insomnia is the #1 cause for missed days at work, canceled appointments, and an inability to genuinely enjoy life to the fullest.

This situation, if left untreated could be quite debilitating. For instance, if you’re driving, the effects of insomnia is often as severe as driving though beneath the influence of alcohol. Once you do not get adequate sleep, your judgment is tremendously impaired. This lack of sleep can result in head on collisions, driving on the incorrect side of the road, and, driving off the freeway. People today have been seriously injured as well as died as a result of driving when suffering from sleeplessness.

Another one of the quite a few effects of insomnia can be a person’s mood. An individual is generally additional on edge, snappy, and tend to lose their temper over minor difficulties. Private and professional relationships can and do endure. A lack of sleep can cause an individual to not perform their job duties as much as par, thus resulting in being terminated. The non-sleeper could make hasty decisions or carry on with impulsive possibilities. This needless to say would not come into play if the individual got a great night’s rest.

The inability to sleep can do harm to your to your wellness by way of increased risk of diabetes, cancer, heart attacks or stroke. The effects of insomnia might cause weight gain, anxiety, and depression, and even chronic pain inside the joints. The body needs sleep, it was intended to rejuvenate you to ensure that you could function during your waking hours, but with out sleep, you might be walking around in a half-functioning state, which could be quite unsafe to yourself and those around you.

A study by Bobbie Posmontier of Drexel University published this past week concluded that sleep deprivation exacerbates symptoms of Postpartum Depression.

Really? Sure about that?

And money was spent on this research?

You’ve GOT to be kidding me.

So those endless sleepless nights, stolen moments of sleep here or there because I just couldn’t keep my eyes open or my mind awake anymore just made things worse? And wait a second – you’re also saying that women with PPD have a hard time falling asleep? So it WAS the PPD that caused all those racing thoughts and sleep problems! Wow. There’s an eye-opener.

What really gets me about this is that the end of the article published by Blackwell, there are recommendations for sleep habits of new moms.(You can read the article by clicking here)

Posmontier recommends clinicians treating women for PPD to address the importance of adequate sleep. “Mothers can develop a plan to have other family members help care for the baby at night,” she said. “They also should practice good sleep hygiene. That includes going to bed at the same time every night, avoiding naps and steering clear of caffeine, exercise, nicotine and alcohol within four hours of bedtime.”

Hey wait! Caffeine (and power naps) helped me get through those first few bleary weeks! Well, toothpicks too but that’s a whole ‘nother post in rebuttal to a whole new study – about how toothpicks are ineffective tools for keeping your eyes open due to the OW factor. (That study hasn’t already been done, has it?)

My sarcasm aside, Ms. Postmontier does make a valid point of getting practitioners and clinicians to increase their awareness and their patient’s awareness of adequate sleep.

And here’s where I get serious.

With our second daughter, we begged our pediatrician for a night nurse. Tube-fed, someone had to be up with her 24/7 as we couldn’t just let a feeding slip by. It mattered too much to get her as much food as possible. I was also pumping exclusively for her and my life revolved around caring for her but with a lot of above and beyond thrown in for extra measure. Typically my husband stayed up with her at night and let me sleep at least the five hours I could sleep without sacrificing supply.

Just one month after she came home from the hospital was when I was admitted to psych ward for suicidal ideation/thoughts and thoughts of harming my children. I slept most of the time I was there. The nurses would wake me so I could pump, which I did every three hours during the day until midnight or so and then I would go to sleep until 6a and start the whole routine over.

That weekend was a tremendous turning point for me. Not only was my medication changed but I got sleep. The nurses hounded me to change my routine at home and make sure I took time for myself, something I made sure to do when I returned home. I started walking every morning and learned the true value of self-care. I felt guilty at first but now not only have I come to expect it, my husband is an active enforcer of my self-care time. (He knows what a grump I can be if I don’t get my sleep!)

So while the whole study struck me at first as a “DUH” moment, it really is a valuable enforcement of the importance of sleep in a new mom’s life. The better care you take of yourself, the better shape your family will be in come the long-run. Thank you, Ms. Postmontier for your invaluable contribution to this important aspect of Postpartum Care.

The night before that, I tossed and turned in bed for goodness knows what reason – so I woke up all grumpy and dark-eyed in the morning.

You’ve probably experienced another version of this story – because there is a relation between the quality of sleep that you get at night to the dark under eye circles that you develop when you wake up feeling less than rested.

Even experts agree that it’s not clear why this is so – but lack of sleep will generally cause those dark circles to develop under your eyes.

So what’s the solution? Depending on each individual, you would need about 7 to 9 hours of slumber each night. Try to go to bed and wake up at the same time every night to make your body get used to your slumber hours.

Try not to consume too much food, caffeine or alcohol prior to preparing for bed. Finally, try to eliminate whatever stress it is in your life that’s causing you to develop those dark under eye circles – and you can get rid of the proverbial eye bags at the same time.