HOW TO TURN YOUR BED INTO THE ULTIMATE HAVEN FOR SLEEP

Having trouble sleeping.  Besides exposing ourselves to a multitude of devices just before we go to sleep, not keeping a consistent schedule for bedtime. Even if you have different bedtimes for weekdays and weekends, it's important to try and be as consistent as possible, according to the National Sleep Foundation (http://sleepfoundation.org/ask-the-expert/sleep-hygiene).

According to a Huffington Post article, even though you "...stay away from caffeine after lunch, don't let Fido share your bed, ...give yourself some time to unwind before expecting to fall asleep, THE VERY THING YOU RELY ON MOST TO GET YOUR REST MIGHT BE SABOTAGING YOUR SLEEP."  (Emphasis mine.)

What is that "thing" the we need the most? Optimizing your bed for sleep. The HP article goes on to note: "...it's not always a matter of mattress firmness, material or size keeping you up...everything from the color of your walls to whether or not there's a lock on the door can play a role in sleep." The following infographic can give you some advice on how to optimize your bed for blissful sleep.

FOOD SERVING SIZES ARE GOING TO BE REVISED TO MEET WHAT PEOPLE SHOULD EAT, INSTEAD OF WANT THE MANUFACTURERS WANT YOU TO EAT

Earlier this year, the FDA announced its plans to change the 20-year old nutrition facts, panel that appears on food products, based on the standard portion size people are eating, derived from the Nationwide Food Consumption Surveys conducted in the Seventies and Eighties.  These are the STILL THE CURRENT standards for the FDA, manufacturers, and the dietitian community. these values are called Reference Amounts Customarily Consumed (RACC). 

The problem with the RACCs is that for many food categories the RACCs no longer represent the amount people actually consume.  

For example, the serving size, according to consumer behaviors, is no longer 1/2 a cup, but 1 cup, reflecting how people eat.  What does this mean, that a serving will contain twice the the calories, fat, sodium (as well as fiber, protein, etc.)

The bad news is that these changes have not yet been implemented, since the FDA is currently reviewing feedback from industry and the public. 

And it may take up to 3 years for the new labels to appear on your local grocery shelf. 

In the meantime, if you are counting calories, make sure that the amount you are eating matches your expectations, and what is best for your health.

This infographic illustrates the difference for two major snack staples: ice cream and soda:

SOURCE: Fooducate: http://blog.fooducate.com/2014/07/02/fda-serving-sizes-are-about-to-get-real

4 WAYS WE "BURN OUT" - THE BENEFITS OF MINDFULNESS MAY BE THE KEY TO CHANGING OUR PERSONAL WORLDS AND THE WORLD AROUND US.

As we’re beginning to recognize in larger and larger numbers that the way we run our lives and the way we’ve worked is not sustainable, here’s an at-a-glance look at the dramatic consequences of stress, distraction, sleep deprivation, and lack of down time.

See the detriment and positive reactions to our boy and personal well being that can occur depending on how we handle four key behaviors, Distraction, Sleep, Stress and Time Off, and  how our attitude and actions can change our lives.

From Mindful: http://www.mindful.org/mindful-magazine/glimpse-measuring-well-being

EAT REAL CHEESE - THERE'S NO SHORTAGE!

From Fooducate:
http://blog.fooducate.com/2014/06/23/the-velveeta-recall-a-reminder-to-avoid-fake-cheese/

Kraft is recalling Velveeta in several states after discovering that nearly 300 cases were manufactured with an insufficient amount of preservative. Velveeta “cheese product” has been on the market since 1928. It looks like cheese, but it isn’t. The FDA does not even allow it to be called cheese. The ingredient list will show you why it can't be called "cheese" - the closest it could come to that category is "cheese food" (which is the same category you'd see for "American cheese".)

Milk, whey, skim milk, milk protein concentrate, water, milkfat, whey protein concentrate, sodium phosphate, modified food starch. Contains less than 2% of salt, calcium phosphate, dried corn syrup, canola oil, maltodextrin lactic acid, sorbic acid as a preservative, sodium alginate, sodium citrate, cheese culture, enzymes, apocarotenal and annatto (color).

Compare that list to the ingredients in Swiss Cheese: Part skim milk, cultures, salt,  rennet.

The preservative missing from the recalled Velveeta is sorbic acid . It is a harmless additive BUT it's used to inhibit mold.  More specifically, why add all those additional additives to cheese.  Although some of them are "natural" products, they are still unnecessary.  I am SURE most parents can get their kids to eat mac and cheese or grilled cheese sandwiches with real cheddar, muenster or a combination of the two. 

Fooducate gives Velveeta a grade of "C-"  While some commenters liked the product - others were concerned with it being another highly (unnessecarily) processed food with low nutritional value.  There are better choices

THE IMPACT OF "CELEBRITY DOCTORS" ON THE WEIGHT LOSS AND SUPPLEMENT MARKET AND CONSUMER

At recent Senate hearing discussing false diet-product ads, many Senators criticized Dr. Oz after his testimony, according to an NBC News article "How the 'Dr. Oz Effect' Has Hooked American Consumers" .  The article states: "On air, Oz talks up certain foods, drinks, supplements or other products –- often with little science to support them."

NBC News reports that "The FTC says it’s been struggling since 1927 to battle fake diet claims. But the Internet has made things worse than ever and it’s often near impossible to track down fraudsters who hide behind shell companies and post office box addresses.  And celebrity endorsements haven’t helped, said the FTC’s Mary Koelbel Engle.

Due to Dr. Oz's popularity, his ever growing empire and influence on the supplements market, which is providing him significant financial gain, other companies have been trying to get a part of that market, by pitching similar products or even Dr. Oz's products without his approval, while blatantly declaring Oz's endorsements for this products.  

[NOTE: I used to work in a vitamin store.  We used to joke and say that if we could have the schedule for Dr. Oz's program, other TV appearances, magazine articles, and stock those products he would promote we would be in good retail shape.  People inevitably came in asking for "that thing that Dr. Oz was talking about the other day on TV."  Green coffee beans and raspberry ketones literally flew off the shelf.]

In a statement after the hearing, Oz said “I was pleased that the hearing dealt with some complicated issues and had all the players present whose cooperation will be necessary to move forward in protecting the consumer. For years I felt that because I did not sell any products that I could be enthusiastic in my coverage and I believe the research surrounding the products I cover has value."

"...within weeks of an April 2012 Dr. Oz Show touting green coffeebean extract as a miracle fat burning pill that works for everyone, the marketers of the Pure Green Coffee dietary supplement took to the Internet making overblown claims — like ‘lose 20 pounds in four weeks’ and ‘lose 20 pounds and two to four inches of belly fat in two to three months’ — for their dietary supplement," she said.

Some of Oz’s more outrageous claims include:  Calling green coffee extract a “magic weight loss cure.” Raspberry ketone was “the number one miracle in a bottle to burn your fat.” He said Garcina cambogia “may be the simple solution you’ve been looking for to bust your body fat for good.” 

        “I took part in today's hearing because I am accountable for my role in the proliferation of these scams and I recognize that my enthusiastic language has made the problem worse at times.  In addition to exercising an abundance of caution in discussing promising research and products in the future, I look forward to working with all those present today in finding a way to deal with the problems of weight loss scams.”  

Oz's statement was met by skepticism by many doctors, such as Dr. Eric J. Topol, director of the Scripps Translational Science Institute in La Jolla, CA.  Topol notes “He’s well aware that these companies are promoting things without any evidence of (benefits), but he doesn’t do anything to preempt it,” said.  

      “He can claim it’s all done unwittingly, or unknowingly, and that these things are being taken out of context. But his own shows demonstrate that is not that case,” Topol added. “This has been perpetuated for a long time. These things he calls 'miracles,' for example. What do you think is going to happen when you call something a miracle and there is absolutely no evidence?”  The real magic, Topol said, is the size of Oz’s viewing audience.  

     Many Senators were also critical: Senator Claire McCaskill further chastised Oz telling him, McCaskill asked why Oz didn’t use his show to promote what actually has been proven to help people lose weight — careful eating and exercise. 

      “The scientific community is almost monolithic against you in terms of the efficacy of a few products that you have called miracles,” she added. “I just don’t understand why you need to go there … You are being made an example of today because of the power you have in this space.”  She also also rebuked media companies that run the ads.

One issue I haven't seen addressed anywhere: You may well know that Dr. Oz is, besides being "America's Doctor" (according to Oprah) vice-chairman of the department of surgery at the Columbia University College of Physicians and Surgeons in New York.  My question: How can one person claim to have so much oversight and clarity over so large a marketplace, while at the same time holding a prestigious position at a top U.S. medical facility?

       You can read the report, "Bad Ads Trends Alert: False Claims in Online weight Loss Advertisements." published by TrustinAds.org, "...a group of Internet Industry leaders that have come together to work toward a common goal” here: http://trustinads.org/resources.html

         Remember Kevin Trudeau and his books, infommercials and advertorials alleging that both the FDA and the pharmaceutical industry value profit over treatments or cures.  After long periods of time when he was either in jail or in court (pleading poverty while living a "high" lifestyle), on March 17, 2014, Trudeau was sentenced to 10 years in prison stemming from his November 2013 criminal contempt conviction. Wikipedia: http://en.wikipedia.org/wiki/Kevin_Trudeau

        Dr. Oz may be less confrontational, a more positive and seemingly caring individual, but his story and Trudeau's are nearly one and the same.  

Lists of the Most Nutritious Foods Ranked by Nutrient Content
http://www.healthaliciousness.com/most-nutritious-foods-lists.php

From Time.com: Take this Quiz, "Should you Eat This or That?"  

The answers may surprise you! LINK: http://time.com/2847859/which-food-should-you-eat/

From "One Good Thing" by Jillee (http://www.onegoodthingbyjillee.com/)

10 Tips for Balancing Your Hormones Naturally

Jillee writes: Hormones affect you both emotionally and physically because hormones are used by every cell in your body! For women, our hormones are key components of reproduction, sexuality, and overall well-being. When hormone levels fall out of balance, they can negatively affect mood, fog up your brain, and trigger symptoms like acne, insomnia, even weight gain.

Here are 10 natural ways to promote hormone balance

1. Supplemental herbs
2. Get more sleep
3. Less caffeine!
4. Eat cruciferous vegetables
5. Probiotic supplements
6. Reduce dairy consumption
7. Use oils (good fats, essential oils)
8. Exercise
9. Limit exposure to environmental-hormone disrupters - two of the most common are BPA and parabens.  
See more here: BPAs: http://science.howstuffworks.com/environmental/green-science/bpa.htm 
PARABENS: http://health.howstuffworks.com/skin-care/beauty/skin-and-lifestyle/parabens.htm

10. Manage your stress - reduce your exposure to excessive levels of cortisol
See more here:
CORTISOL: http://stress.about.com/od/stresshealth/a/cortisol.htm