Showing posts with label how to. Show all posts
Showing posts with label how to. Show all posts
Sunday, June 19, 2011
Tuesday, May 17, 2011
foods help you sleep
Foods help you Sleep
“Almonds are a winner,” says Jacob Teitelbaum, MD, medical director of the Fibromyalgia and Fatigue Centers, and author of the bestselling book From Fatigued to Fantastic! “They contain magnesium which promotes both sleep and muscle relaxation,” he says. “And they have the added benefit of supplying proteins that can help maintain a stable blood sugar level while sleeping, and help promote sleep by switching you from your alert adrenaline cycle to your rest-and-digest cycle.” Try this bedtime snack: Have a tablespoon of almond butter or a 1-ounce portion of almonds to help your body relax.
Yes, avoiding all caffeine in the evening hours is key, but some decaf varieties can help get you into sleep mode, says Dr. Teitelbaum. “Chamomile tea is a very helpful and safe sleep aid,” he says, adding that green tea is another good choice. “Green tea contains theanine, which helps promote sleep. Just be sure you get a decaf green tea if drinking it at bedtime.” Experts recommend trying a 1-cup serving of the hot stuff.
You love to order this comforting, broth-based soup in Japanese restaurants, but keeping a few 8-ounce packs of instant miso soup at home may be key when you’re having trouble falling asleep, says Stella Metsovas, CN, a nutritionist in Laguna Beach, California. Here’s why: Miso contains amino acids that may boost the production of melatonin, a natural hormone that can help induce the yawns. Bonus: Research shows that warm liquids like soup and tea may also relieve cold symptoms, helping you sleep better when you're feeling under the weather.
Worried about falling asleep tonight? Have a banana before bed, says Saundra Dalton-Smith, MD, an internist and the author of Set Free to Live Free: Breaking Through the 7 Lies Women Tell Themselves. “Bananas are an excellent source of magnesium and potassium, which help to relax overstressed muscles. They also contain tryptophan, which convert to serotonin and melatonin, the brain’s key calming hormones." Try this tasty and incredibly simple bedtime smoothie: Blend one banana with one cup of milk or soy milk (and ice, if desired). Pour and enjoy!
Yogurt, milk and cheese do contain tryptophan, notes Dr. Dalton-Smith, but also have a surprising sleep-inducing nutrient: “Calcium is effective in stress reduction and stabilization of nerve fibers, including those in the brain." That means a serving of your favorite Greek yogurt before bed can not only help you sleep, but also help you stop worrying about the weird thing your boss said earlier at work.
You eat it for breakfast, but could a bowl of warm oatmeal help you get more rest? Yes, says Stephan Dorlandt, a clinical nutritionist based in Southern California. “Think about it,” he says. “Oatmeal is warm,soft, soothing, easy to prepare, inexpensive and nourishing. It’s rich in calcium, magnesium, phosphorus, silicon and potassium—the who's who of nutrients known to support sleep.” But go easy on the sweeteners; too much sugar before bed can have an anti-calming effect. Instead, consider topping your bowl with fruit, like bananas
If you have trouble staying asleep at night, it may be because you didn’t eat a pre-bedtime snack high in protein, or perhaps your snack was too high in simple, high-sugar carbohydrates, like cake and candy. “The problem with simple carbs is that they can put you on a ‘sugar roller coaster’ and drop your blood sugar while you're sleeping, causing you to wake at 2 or 3 in the morning,” says Dr. Teitelbaum. A better bet? “Eat an egg, cheese, nuts or other protein-rich snack instead,” he says, “so you can not only fall asleep, but stay asleep.
Craving a salty snack before bed? Turn to lightly salted edamame, says Dr. Dalton-Smith—especially if you’re dealing with menopause-related symptoms. “The natural estrogen-like compounds found in soy-based products can be very beneficial in controlling those nighttime hot flashes that can disturb your sleep,” she says. If it’s crackers and dip you’re craving, try making this easy edamame recipe: In a food processor, blend together 2 cups of shelled, cooked edamame with 1 tsp salt, a drizzle of olive oil and 1 clove garlic (optional) until smooth.
Oddly, a glass of cherry juice may be an effective way to fall asleep faster, says a team of researchers from the University of Pennsylvania and University of Rochester. In their study, they found that cherries, particularly tart cherries, naturally boosted the body’s supply of melatonin, which helped people with insomnia. While the jury is still out on how much juice or how many cherries are needed to make you sleepy, experts say sipping a glass of cherry juice (available at most natural foods stores) or having a serving of fresh, frozen or dried cherries before bedtime couldn’t hurt.
There’s no need to feel guilty about having a small bowl of cereal before bed, especially if it’s a low-sugar, whole-grain cereal. Not only is it a healthy snack (make sure you top it with milk to give your body the protein it needs), but it may also help you snooze. “Complex carbohydrate–rich foods increase the availability of tryptophan in the bloodstream, increasing the sleep-inducing effects,” says Dr. Dalton-Smith. Bonus: Top your bowl with a sprinkling of dried cherries (see above) for extra help catching your zzz's.
Source: womansday
Monday, May 16, 2011
how to handle office gossip
how to handle office gossip
Most likely if you heard about the gossip it came from someone who doesn’t really care for this person either. Determine how significant this gossip is to your reputation by observing how other people have handled the gossip in the past. Some people may have ignored him or her, stop inviting them to events, decided to leave them out of gift exchanges, didn’t bother to acknowledge them during holidays, and conveniently left them out of news about family and friends. You have a choice of how you will handle this negative person in the future.
Some gossip may be big enough to start a firestorm of other gossip and eventually get someone fired. If you are experiencing this, here is what you need to do. Go to your boss and tell them what you have heard them say about you. Share your truth with your boss so that he or she will not assume anything about you. Remind your boss of past issues you have had with this person. If you have a Human Resources office at your workplace, write up a report and have them stick it in your file. You may want to get a mediator involved if the gossip has worsened and confront he or she spreading it.
Once you have discussed the matter with the boss, notified Human Resources, and possibly shared your truth with others, if you haven’t already, journal what has happened on which days and include a time if you can. Later, if anything else should come up about the gossip, you will appear to know what you are doing and have a solid case to stand on in front of a board. If you can get others to talk to you about their experiences with this negative person, then note what they have told you as well. They may or may not deny ever having a conversation with you later, but it will be hard for them to argue against a specific time, date and location when you both talked. When it comes to addressing matters of gossip with family members it is better to discuss it when no one but the offender is present. You want to be respectful but firm. Always open your discussion with a statement then followed with a question. “I am aware that you have been making XYZ statement about me and would like to know why?” He or she will most likely deny ever saying anything. Allow them to speak, and then tell them, “I would appreciate it if you and anyone else in the family would come to me with a problem and not go around talking about me behind my back. If you or anyone else can’t do that, then it’s best we don’t associate with one another.” He or she may not want you to become distant, because they may be relying on you for something or they may not want to be the one talked about later for driving you away. When you approach the offender, you always have the upper hand to make things work in your favor. You may have an even better approach, but remember your goal is to come away as the bigger person.
Read more: socyberty
Monday, April 25, 2011
Fascinating Women's sponge
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