5 ways to sleep better

5 Easy Ways to Sleep Better Tonight

By Mollie Bloudoff-Indelicato, Everyday Health Staff Writer

We've all been there. You snuggle down under the covers and wait for sleep — and wait and wait and wait. Up to 70 million American adults struggle with sleep disorders, which can reduce your productivity and raise your risk of illness. If counting sheep just isn't cutting it, use our five simple steps to get more rest.

Nibble These Before Napping

The CDC recommends avoiding large meals before bedtime, but if you're constantly up late at night, chow down on cherries to help you sleep better. This rosy red fruit contains phytochemicals like melatonin, which is a known sleep aid that your body secretes at night to help you fall asleep and stay asleep. For insomniacs who need a melatonin boost, doctors can prescribe the chemical in pill form, but you can also find it in foods like tomatoes, olives, barley, rice and walnuts. Milk is also naturally high in melatonin, possibly to help give mothers a respite from fussy babies.

Sample Songs

Listening to music before bed can help you fall asleep. Studies in the Journal of Advanced Nursing suggest that music is a beneficial (and non-pharmalogical!) method of improving your ability to fall asleep and the quality of your shuteye. Next time you're having trouble getting some zzs, turn on some soothing music and let the calming beats lull you into dreamland.

Sniff Lavender


A little lavender oil on your pillow before bed could help you fall asleep. Research suggests, though doesn't prove, that aromatic wafts of lavender offer relief for insomniacs, according to studies in the journal Chronobiology International and the European Journal of Integrative Medicine. The scent of chamomile and ylang-ylang, a plant native to the Philippines, may also induce sleepiness, according to the journal Evidence-Based Complementary and Alternative Medicine. 

Experiment on your own until you find just the right dose of the smelly herb. Just make sure you don't go too long without sleep before using aromatherapy. People who are sleep deprived start to lose their ability to identify different scents, which could negate the effects of lavender, according to the Journal of Sleep Research.


Turn Down the Temp  When you go to bed for the night, check your room temperature. People generally sleep better when it's cool, about 61 degrees to 66 degrees Fahrenheit, according to a study in the journal La Presse Medicale."For normal sleepers, the drop in core temperature is marked by an increase in temperature in the hands and feet, as the blood vessels dilate and the body radiates heat," reported the New York Times referencing the French study. So turn down the thermostat to save time falling asleep — and save money on your electricity bill! That is, unless you're going commando, in which case researchers suggest cranking the heat to between 86 degrees and 90 degrees Farenheit.

Curl Your Toes

Curling (and uncurling) your toes while lying in bed can help you fall asleep faster, according to the University of Maryland Medical Center.The repetitive movement helps some people relax, shipping them off to dreamland. The exercise also works with other muscle groups like your legs, abdomen and arms. Give it a try next time you're ready for bed!

Isagenix Fats 101

Isagenix Fats 101

Fats are an important part of a healthy diet because they are crucial to so many functions in the body.

Getting adequate amounts of good fats every day is part of healthy, balanced eating. In Isagenix products, GMO-free good fats are supplied in healthy amounts for optimal nutrition. What sources of fat are used, you ask? Read on to learn what fats we use, the reason behind using them, and how they contribute to healthy products for you.

Olive Oil                  

The star of Mediterranean cuisine is also the main source of fat in IsaLean® Shakes, IsaLean Soups, and IsaLean PRO. Olive oil has been long recognized for its role in a healthy diet. Rich in monounsaturated fats, olive oil has been lauded as beneficial for heart health (1, 2). Studies have also shown that those who habitually consume a moderate amount of olive oil in their diets live longer and healthier lives (3).

MCT Oil

Another major player in the IsaLean and IsaLean PRO family of products, coconut oil provides medium-chain triglycerides (MCTs) such as lauric acid. MCTs act a little different than long-chained versions of saturated fats from animal sources. They are more easily used for an energy source. Evidence suggests that when added to a healthy diet, MCTs may also contribute to improved body composition without adversely affecting blood lipid profiles (4).

Sunflower Oil

Extracted from the seeds of sunflowers, sunflower oil is mainly comprised of polyunsaturated fats. These include essential omega-6 and omega-3 fatty acids. In addition, like olive oil, the type of sunflower oil used in Isagenix products is made up of about 80 percent monounsaturated fat, specifically oleic acid also found in olive oil.

Safflower Oil    

Similar to sunflower oil, safflower oil is extracted from the seed of the safflower. Safflower oil is selected because of its high concentration of monounsaturated and polyunsaturated fatty acids, omega-6 and omega-3 fatty acids. High-oleic safflower oil is commonly used to increase the monounsaturated fatty acid profile of foods to benefit heart health (5).

Canola Oil

Canola oil is praised by scientists who consider it one of the healthiest oils due to being rich in both monounsaturated and polyunsaturated essential fats. When it replaces other sources of fats in the diet, such as saturated and trans fats, it is shown to support healthy blood lipid profiles (6). In Isagenix products, canola oil supplies an important source of omega-3s and omega-6s.

(As there are several myths circulated over the Internet surrounding the use of canola oil, please also see “Canola: The Myths Debunked.”)

Palm Kernel Oil

While coconut oil is the source for MCTs in Isalean Shake, palm kernel oil is what supplies it in IsaLean Bars. Principally, it’s used in small amounts in IsaLean Bars coatings. What sets palm kernel oil apart is that it can act as a rich source of stable lauric acid (also found in coconut oil) (7, 8). When fractionated or modified, the lauric acid portion of the oil is separated out from the rest of the fatty acids, leaving the oil less likely to melt.

Isagenix understands that palm kernel oil suppliers have been the target of increased inquiry over sustainability concerns. Isagenix is pleased to announce that, as part of meeting its No-Compromise Quality Policy, the company is committed to only using Certified Sustainable Palm Kernel Oil (CSPKO). This globally recognized certification set in place by the Roundtable on Sustainable Palm Oil (RSPO) holds farmers to stringent sustainability criteria, with the well-being of the environment, natural resources, and local wildlife as a priority.

Good Fats for Life

Fats are crucial to so many functions in the body. Different fats offer different advantages, whether it’s supplying monounsaturated, medium-chained saturated fats, or polyunsaturated essential fats. The variety of fats supplied through Isagenix products help ensure that consumers receive enough to meet optimal nutritional needs, while knowing that they come from sustainable sources.

References

•                Estruch R, Ros E, Salas-Salvado J et al. Primary prevention of cardiovascular disease with a Mediterranean diet. N Engl J Med. 2013;368:1279-90.

•                Tresserra-Rimbau A, Medina-Remon A, Perez-Jimenez J et al. Dietary intake and major food sources of polyphenols in a Spanish population at high cardiovascular risk: The PREDIMED study. Nutr Metab Cardiovasc Dis 2013.

•                Buckland G, Mayen AL, Agudo A et al. Olive oil intake and mortality within the Spanish population (EPIC-Spain). Am J Clin Nutr 2012;96:142-9.

•                Mumme K, Stonehouse W. Effects of medium-chain triglycerides on weight loss and body composition: a meta-analysis of randomized controlled trials. J Acad Nutr Diet. 2015 Feb;115(2):249-63. doi: 10.1016/j.jand.2014.10.022.

•                Jenkins DJA, Chiavaroli L, Wong JMW, Kendall C, Lewis GF, Vidgen E, Connelly PW, Leiter LA, Josse RG, Lamarche B. Adding monounsaturated fatty acids to a dietary portfolio of cholesterol-lowering foods in hypercholesterolemia. CMAJ. 2010 Dec 14; 182(18): 1961–1967. doi:  10.1503/cmaj.092128

•                Lin L, Allemekinders H, Dansby A, Campbell L, Durance-Tod S, Berger A, JH Jones P. Evidence of health benefits of canola oil. Nutr Rev. 2013 Jun; 71(6): 370–385. Published online 2013 May 2.  doi:  10.1111/nure.12033

•                May CY, Nesaretnam K. Research advancements in palm oil nutrition. Eur J Lipid Sci Technol. 2014 Oct; 116(10): 1301–1315. Published online 2014 Oct 6.  doi:  10.1002/ejlt.201400076

•                Gee PT. Analytical characteristics of crude and refined palm oil and fractions. European Journal of Lipid Science and Technology. MAR 2007. DOI: 10.1002/ejlt.200600264

Grilled Corn, Avocado and Tomato Salad with Honey Lime Dressing.

Grilled Corn, Avocado and Tomato Salad with Honey Lime Dressing.

                            

INGREDIENTS:

1 pint grape tomatoes

1 ripe avocado

2 ears of fresh sweet corn

2 tbsp fresh cilantro, chopped

HONEY LIME DRESSING:

Juice of 1 lime

3 tbsp vegetable oil

1 tbsp honey

Sea salt and fresh cracked pepper, to taste

1 clove garlic, minced

Dash of cayenne pepper

DIRECTIONS:

Remove husks from corn and grill over medium heat for 10 minutes. The corn should have some brown spots and be tender and not mushy. Cut the corn off the cob then scrape the cob with the back of your knife to get the juices. Set aside and let cool. Slice the tomatoes in half. Dice the avocado and chop the cilantro.

HONEY LIME DRESSING

1. Add all the dressing ingredients in a small bowl and whisk to combine. Set aside.

2. Combine the sliced tomatoes, avocado, cilantro and grilled corn and honey lime dressing and mix gently so everything is evenly coated. Be careful not to mash the avocados. Let the salad sit for 10-15 minutes to let flavors mingle.

Avocado, Tomato, & Cucumber Salad

Avocado, Tomato, & Cucumber Salad

Summertime is a great time to enjoy a refreshing salad that takes only minutes to prepare and makes full use of the season’s superstar ingredients. Tomatoes, avocados, and cucumbers all begin to shine during the summer months, and this is the best time to enjoy them. Visit your local farmer’s market, and find ripe avocados, juicy tomatoes, and crisp, crunchy cucumbers for your healthy summer salad. Sometimes, when the sun and the humidity are high, a cooling salad like this one is a refreshing break from heavy meat dishes, cumbersome sandwiches, and baked meals that heat up the kitchen!

Simple peel and slice your avocados, slice your cucumbers, and toss them with your cherry tomatoes in a bath of balsamic vinegar, extra virgin olive oil, salt, and pepper. Add some red onions and arugula for savory appeal, and you’ve got yourself a salad that works well as a side, accompanying fish or chicken, or as a meal in itself, with some whole grain bread to sop up some of that extra balsamic!

And this salad is chock full of superfoods! Avocados are rich in fiber, potassium, folate, and vitamin K. They’re also loaded with heart-healthy monounsaturated fats in the form of oleic acid. Tomatoes are rich in lycopene and vitamin C, as well as other antioxidants. And cucumbers are fiber-rich, and full of B vitamins. This is a salad you can have double helpings of…it’s a bowl full of nutrition!

Yields: 6 servings | Serving Size: 1-1/2 cups | Calories: 285 | Previous Points: 7 | Points Plus: 8 | Total Fat: 22 g | Saturated Fat: 3 g | Trans Fat: 0 g | Cholesterol: 0 mg | Sodium: 141 mg | Carbohydrates: 22 g | Dietary Fiber: 6 g | Sugars: 11 g | Protein: 3 g |

Ingredients

•              1/3 cup balsamic vinegar

•              1/3 cup extra virgin olive oil

•              1/4 teaspoon salt

•              1/4 teaspoon freshly ground black pepper

•              2 avocados, peeled and sliced

•              14 ounces cherry tomatoes halved

•              2 cucumbers, sliced

•              2 medium red onions, sliced

•              4 cups arugula

Directions

In a small bowl, mix the balsamic vinegar, extra virgin olive oil, salt and pepper. Adjust the taste if needed.

In the serving bowl, combine all the vegetables then dress with the balsamic dressing before eating.

Coconut Milk Ice Cream: The Ultimate Metabolism-Boosting Dessert!

Metabolism boosting ice cream? Yes- you heard that right! Let’s talk about why…

Coconut milk: While traditional ice cream can be a great treat for many, many people with sub-par health can have dairy allergies or sensitivities, making it more stressful to digestion and the immune system (not the best thing for boosting the metabolism and fat loss). Coconut milk as a base on the other hand is a very tasty alternative with some excellent benefits. Coconut milk is anti-inflammatory, anti-fungal, stimulating to the metabolism, easy to digest, and full of antioxidants.

Chocolate: Dark chocolate is chock full of magnesium which is needed as an important cofactor for over 300 enzyme reactions in the body. Not only is magnesium lacking in the American diet (due to soil depletion & processed foods), but your body also wastes magnesium under stress. Magnesium helps to counter the stress responsive to support the metabolism.

Calcium: According to Dr. Ray Peat, PhD, calcium is a huge stimulator to the metabolic rate. And so that means that additive free dairy products like whole milk, cottage cheese, ice cream and other cheeses can be a great choice, since dairy is packed with high quality protein, fats and calcium. But in this case, because this is a dairy free ice cream, it uses a small amount of homemade very finely powdered eggshell calcium. It’s completely optional, but adds a special nutritional component if you want it!

Organic sugar: Not only is real sugar extremely easy to digest (especially when dissolved like here), it also provides your body with quick efficient energy to feed your cells and stimulate the metabolism! Did you know that your liver stores sugar (called glycogen), and that you NEED a steady flow of sugar to keep glycogen stores topped off? Without a healthy storage of glycogen, your liver won’t convert thyroid hormone T4 (inactive) to T3 (active form) — which FUELS your metabolism. As Dr. Peat puts it, “The liver provides about 70% of our active thyroid hormone, by converting thyroxine to T3, but it can provide this active hormone only when it has adequate glucose.” If you think your sugar free diet is doing you any favors, check in with your body temperature in the morning- a waking temperature of less than 97.8 degrees is a sign that your metabolism is lacking (and that thyroid conversion isn’t happening like it should).

Pastured egg yolks: According to Catherine over at the Butter Nutrition blog, eggs are like nature’s multivitamin containing everything needed to create life! Each egg contains about 6 grams of protein, vitamin A, vitamin D, vitamin E, B2,B5, B12, choline and cholesterol. Getting a few eggs per day with a few extra yolks is a great way to give your body MORE of the nutrients it needs.

Collagen: This is completely optional, but adds a little extra anti-inflammatory protein to support your liver and phase 2 detoxification. If you want to learn more about how and WHY to use it, read all about it’s amazing detoxifying and anti-aging qualities here.

Chocolate Coconut Milk Ice Cream via Butternutrition.com

1 can coconut milk (like this additive free brand without guar gum)

3 pastured egg yolks*

4.5 tb pure cacao powder ( this one)

2 tb dark chocolate chips (finely shredded)

1/4 cup + 2tb organic cane sugar

1 tb collagen hydrolysate (optional, like this)

1/2 tsp finely powdered eggshell calcium (optional)

¼ tsp salt

1 tsp vanilla

Method:

1) Combine 1/2 can of coconut milk and all of the sugar in a saucepan on medium, and heat until dissolved (this inverts the sugar and makes it easier to digest, particularly for those on GAPS or SCD diets). Let this cool in the fridge for about 1 hour.

2) In a blender combine the chilled coconut milk/sugar mixture, the rest of the coconut milk, egg yolks, vanilla, & salt. Blend at a low-speed until combined.

3) Add cocoa powder, gelatin (optional) and eggshell calcium (optional). Blend.

4) Pour in ice cream maker and wait patiently.

5) Top this chocolate coconut milk ice cream with shredded chocolate chips or stir in to combine. Enjoy!

*Raw egg yolks can be lethal and are not appropriate for everyone, especially those with weakened immunity. Please do your own research and make your own choice on whether they are right for you. You may also view our disclaimer here.

Sources:

Butter Nutrition
Photo Credit: Depositphotos.com/StephanieFrey

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