Would you like to be part of something that’s fun, good for you…and good for others? Then join me Saturday morning, June 7 for a stimulating stroll or fast-paced run along the Embarcadero at the 2nd annual “Run For Independence.” It’s a 5 or 10-K (take your pick!) for an awesome organization called “TMI.” As you enjoy a great workout along San Diego’s gorgeous waterfront, you’ll also be supporting something big!
In this case, TMI doesn’t stand for “too much information!” In fact, we want to spread the word about what may just be the most important non-profit you’ve never heard of!
Toward Maximum Independence (TMI) has been giving people with disabilities the chance to live happy, fulfilling lives in our community for more than 30 years. I’ve been blessed to see first-hand the changed lives made possible because of the people and programs associated with TMI.
Because of TMI, my entire perception of people with disabilities has changed. There’s a type of discrimination that exists… I believe rooted in fear… of someone who’s “different….” someone who looks different, speaks differently, walks differently…or maybe can’t walk at all.
Because of TMI, I no longer fear or avoid what I don’t understand. I love to engage the delightful young man who bags my groceries at Vons. He’s always cheerful, efficient and clearly loves his job. Anthony also happens to have a developmental disability and that makes him “different.” So what!
TMI’s mission is to provide what Anthony and all people with disabilities want to enjoy…a job, a home…full inclusion in society. For years, TMI has been looking beyond the differences and seeing the person made by the same Creator…with the same hopes, dreams, desires and aspirations as the rest of us.
I’ve spent time with the CEO David Piazza and the TMI team and seen their pure passion for people living with disabilities. They’ve been doing what I believe is God’s work in our community for decades…under the radar with virtually no recognition.
It’s time to shine the light on TMI. Would you think about joining me and hundreds of others in support of the proven programs of TMI as they continue to make dreams come true for people with disabilities?
They’re not so “different,” really. Just like you and me, people with disabilities need nothing less than love, acceptance and the opportunity to reach their full potential.
Click on this link for a brief look at the fun you’ll have if you join us.
Don’t miss this year’s fun. See you June 7!
Sixty. I turned 60 this month! I’ve been practicing saying it for months. But now that it’s here, it seems surreal!
Sixty. Yikes! It sounds so old, and yet, I have to admit, I’m glad I’ve lived long enough to say those words and celebrate their meaning. I’m alive happy, healthy and surrounded by family and friends who care about me. Those are blessings…at any age.
Not only that, I’m in good company! Did you know Oprah just turned 60? She’s still going strong and feeling pretty positive about the milestone. In a recent magazine interview, the superstar shared a few thoughts…echoing my feelings about the benefits of aging up!
“I’m turning 60,” says Oprah, “and – please don’t take offense, but I no longer have to be concerned what anyone thinks of me! (You know, the old, am I doing it right? Am I saying it right? Am I being what or who I’m “supposed” to be?) I’m turning 60, and I’ve earned the right to be just as I am.”
You go, girl!
I may have lost my once firm behind, but, like Oprah and many of you 60-plus gals out there, I’m more secure in being myself than I’ve ever been. My skin may be saggy in spots, but at least I’m more comfortable in it!
I also happen to know some really “hot chicks” that recently turned 60. “Peeps,” the beloved marshmallow candy,” is celebrating six decades of success and longevity. More popular than ever, the iconic Easter candy is constantly reinventing itself…proving that 60 may just be the new 30!
So, I’m not going to let a couple of gray hairs get me down. I was 20 once. Now it’s someone else’s turn. It’s the cycle of life. And rather than waste time and energy whining about it, I’m going to give myself a birthday gift…a piece of age-old inspiration from one of my feminist heroes…award-winning newspaper columnist, Erma Bombeck.
Check out her hilarious “At Wit’s End” column from 1992 in which the gifted humorist took aim at the problem of aging.
“Aging Gracefully is Going out of Style”
by Erma Bombeck
One of the bonuses of growing old used to be that you could shrivel and no one cared. My grandmother shriveled. She also sagged, shifted, slouched and slumped. It was as if the floor was the center point of gravity, and with glacier-like movement all of my grandmother’s parts eventually came to rest there.
No one gave her permission for her body to go from a solid to a jelly state. It was her rite of passage.
Had she lived today, she might not have been so lucky. We live in times of the youthmeisters. There’s the grandmother from West Melbourne, Fla., who wrote that she slipped into a pair of jeans one afternoon and buttoned a plain white blouse over it. When she saw her 6-year-old granddaughter, Katie, taking it all in, she wiggled her hips and asked, “Does this blouse look OK with the jeans?”
Katie circled her critically and said, “Yes, Grandma, the blouse looks OK, but if you’re ever gonna be a stripper, you’re gonna have to lose those thighs.”
There’s nothing wrong with hanging onto youth, but we have gone to war with aging. Thirty year-olds are “doing their eyes” and having skin peels. Why? It’s like having a car serviced with only 200 miles on it.
My mother said to me last Sunday, “I’m going to lose this stomach if it’s the last thing I do.” She is in her 80’s.
Think about what you’re doing,” I said. “Think about all those women on the Titanic who looked at the dessert cart and said, “No thanks, my waistband is getting a little tight.”
You could lose a few pounds yourself,” she retorted. “I’ll bet you couldn’t even fit in your wedding dress anymore.”
“I get so few calls for it,” I said dryly.
But the pressure is there and will remain there for the rest of our lives. When I’m 90, I will sit in front of my TV set listening to, “Give us a week – we’ll take off the weight” and shouting at it, “I don’t HAVE a week!”
I looked through an old photo album and found a picture of my grandmother just before she died. She had great skin and the best pair of legs this side of the Ohio River. But she was shaped like an eggplant. It didn’t matter. She was beautiful, and she was supposed to look that way.”
Some things never change.
Following a devastating stroke, my husband’s sweet Dad, “Woody,” lived another five years – each day a challenge because the massive blood clot in his brain left his left side paralyzed. Woody handled his situation with grace and class but it wasn’t easy.
Because heart disease and stroke run in Tom’s family, he’s fighting back with a healthy lifestyle and frequent check-ups and I make sure the fridge is full of fresh veggies including tomatoes.
A new study shows that men who had the highest levels of lycopene, an antioxidant found in tomatoes, had fewer strokes than men who had the lowest level of lycopene in their blood.
And get this. Overall, the risk of strokes was reduced by a whopping 55 percent!
But here’s where the study, based in Finland, got my attention. Lycopene, it seems, is found in the highest concentrations in cooked tomato products such as prepared paste, puree and sauce.
As someone who likes to take short cuts in the kitchen, I was thrilled to learn a cup of ready-to-serve marinara sauce has 10 times more lycopene than a raw tomato. It’s not only okay to use the stuff in the jar it’s actually better than fresh when it comes to lycopene concentrations.
And that goes for the sauce found on fast food pizza and store-bought catsup, too (though high fat and sugar content in these products should also be considered.)
One doctor commenting on the lycopene study in the journal, “Neurology,” says the lycopene study shows “diet is very important” for cutting stroke risk along with exercising and not smoking. Dr. Rafael Ortiz says lycopene works by reducing inflammation and preventing blood clots from forming.
So, when I want a quick and easy meal that’s loaded with lycopene, here’s a simple, little recipe I came up with:
*Sauté a chopped onion, green pepper and 1 cup of mushrooms in a tablespoon of olive oil.
*Brown one pound of lean, ground turkey and combine with vegetables
*Add one large jar of marinara sauce (We’re hooked Costco’s 40-oz. Victoria All Natural Marinara Sauce)
*Simmer all ingredients together for one hour
Serve over whole-wheat penne (or pasta of your choice)
Double the recipe. It’s even better the next day! And it freezes beautifully.
One more thing…If you’re not a tomato lover, no worries. Lycopene is also found in watermelon, grapefruit, papaya and mango.
When it comes to fruit, all the buzz is about the berries – the more exotic the better. From black and blue to goji and acai, these antioxidant superstars get all the attention. And that’s fine.
But I think it’s high time somebody gives a shout-out to one of the most popular fruits no one talks about. In smoothies, sliced on cereal or gobbled up before (or after!) a long workout, I’m big on bananas!
For me, and millions of Americans, the perfectly packaged curved, yellow fruit has been a nutritional mainstay for decades. Tucked in my lunchbox as a child or stuffed in my purse as a working professional…I could always count on a power-packed banana for a burst of energy and sense of wellbeing – all for 100 calories or less!
I decided to investigate whether my favorite fruit could nutritionally go “peel to peel” with other popular fruits. Now, I’ll never look at a banana the same way again after discovering the many health benefits and reasons to keep them in my diet.
If you think bananas are just for monkeys…think again! Here’s a sampling of the benefits you can expect from that bunch of bananas in your fruit bowl:
1. Bananas help overcome depression, due to high levels of tryptophan, which is converted into serotonin…the happy-mood brain transmitter.
2. Eat two bananas before a strenuous workout to pack an energy punch and sustain your blood sugar.
3. Protect against muscle cramps during workouts and night-time leg cramps by eating a banana.
4. Counteract calcium loss during urination and build strong bones by supplementing with a banana.
5. Improve your mood and reduce PMS symptoms by eating a banana which regulates blood sugar and produces stress-relieving relaxation.
6. Bananas reduce swelling, protect against Type II diabetes, aid weight loss, strengthen the nervous system and help with the production of white blood cells…all due to high levels of vitamin B-6.
7. Strengthen your blood and relieve anemia with the added iron from bananas.
8. High in potassium and low in salt, bananas are officially recognized by the FDA as being able to lower blood pressure and protect against heart attack and stroke.
Then there’s bananas and digestion!
9. Rich in pectin, bananas aid digestion and chelate toxins and heavy metals from the body…stimulate the growth of friendly bacteria in the bowel and produce digestive enzymes to assist in absorbing nutrients.
Constipated? High fiber in bananas can help normalize bowel motility. They also help restore lost electrolytes after diarrhea. Bananas are a natural antacid and the only raw fruit that can be consumed without distress to relieve stomach ulcers by coating the lining of the stomach against corrosive acids.
And don’t forget natural cures from a simple banana!
10. Eating bananas helps prevent kidney cancer, protects the eyes against macular degeneration and builds strong bones by increasing calcium absorption.
11. Bananas help with learning by making you more alert. They’re high in antioxidants, providing protection from chronic disease.
12. Eat a banana between meals to help stabilize blood sugar and reduce nausea from morning sickness, lower body temperature and cool you during a fever or on a hot day.
And how about this?
13. Rub a bug bite or hives with the inside of a banana peel to relieve itching and irritation. Remove a wart by placing the inside of a piece of banana peel against the wart and tape it in place (take that, Compound W!!) and, what the heck…rub the inside of a banana peel on your leather shoes or handbag and polish with a dry cloth for a quick shine!
How ‘bout a hand for the mighty banana? (Now you know why monkeys are so happy!!)
Eat a banana today.
For more than three decades, I’ve reported on the latest in health, fitness and medical breakthroughs. I can’t think of a better “beat” for a reporter in southern California – with one tiny exception.
From Atkins and South Beach to Jenny Craig and the “Zone,” literally hundreds of diet plans over the years have promised to help people lose weight.
Bottom line? When it comes to weight loss, there is no magic diet. The secret to losing weight is no secret at all. Eat less and move more. Period.
That also goes for the temptation to categorize foods as either “good” or “bad".
In February, we “busted” five popular myths about nutrition and dieting. Now, with a little help from the American Dietetic Association, (ADA) we’ll blow up five more diet myths and find the honest-to-goodness truth about how to keep your weight and health under control. Here we go!
Myth: To eat less sodium, avoid salty-tasting foods and use sea salt in place of table salt.
Reality: Your sense of taste doesn’t always notice sodium and sea salt or other gourmet salts aren’t any healthier than table salt. According to the ADA, just because it doesn’t taste salty doesn’t mean it isn’t salty. Many processed foods contain a lot of sodium, so check the label.
As for sea salt? It does contain slightly less sodium per teaspoon than table salt only because sea salt is coarser, so fewer grains fit into the teaspoon!
Myth: Drinking more water daily will help you lose weight.
Reality: There is no evidence that water peels off pounds. Foods containing water such as soup can fill you up, but the ADA’s Dr. Christine Rosenbloom says just drinking water alone doesn’t have the same impact. “Our thirst mechanism and our hunger mechanism are two different things.”
Myth: Whole grains are always healthier than refined grains.
Reality: Whole grains are a healthy choice, but you don’t need to ditch refined grains. You can have some of each. “You don’t have to replace all your foods with whole grains,” says Dr. Rosenbloom. Enriched grains, refined grains with certain nutrients added, have some perks. “Enriched grains generally are going to have more folate, thiamin, riboflavin, niacin and iron. The whole grains usually have more fiber, vitamin E, selenium, zinc and potassium, so it’s a trade-off.”
Myth: Sugar causes behavioral problems in kids.
Reality: You might want to check your expectations about sugar and children’s behavior. “For most children,” says Dr. Rosenbloom, “the excitement kids have supposedly from consuming sugar is probably more related to the excitement of the event than to eating sugar.” She cites research showing that when parents think their kids have been given sugar, they rate the children’s behavior as more hyperactive…even when no sugar is eaten.
Myth: Protein is the most important nutrient for athletes.
Reality: It is true that athletes need more protein than sedentary people. They just don’t need as much as they think. And they probably don’t need it from supplements…they’re probably getting enough from their food. But timing matters. Rosenbloom recommends that after weight training, athletes consume a little protein, about 8 grams (the amount in a small carton of low-fat chocolate milk) to help their muscles rebuild. "You just don’t need four scoops of whey powder to get what you need.”
New diet myths can crop up at any time…fads come and go. Determining nutrition myth from reality really boils down to this: Step back, check out the evidence and be a bit skeptical.
The true approach to good health isn’t scare tactics from the barrage of media reports. It’s simply an overall healthy eating pattern enjoyed and followed over time.
“The Bucket List,” one of my all-time favorite movies was an enormous hit at the box office despite its seemingly maudlin theme. The 2007 comedy-drama film starring Jack Nicholson and Morgan Freeman followed two terminally ill men on a road trip with a wish list of things to do before they "kick the bucket."
But the film clearly hit a collective nerve. Alternately hilarious and touching, the film’s mega-stars took on the issue of their inevitable mortality by making the most of what time they had left.
Only 53 at the time, but motivated by the movie’s powerful message, I found myself working on my own bucket list as I left the theater. In the seven years since, I’ve swum the 2.4-mile Ironman course off Kona, Hawaii, snorkeled along the Great Barrier Reef and visited Jerusalem’s Wailing Wall.
Above: Carol LeBeau with friends Hattie Kaufman and Maggie Watkins at National Prayer Breakfast
Now, newly 60, I checked one more dream off my bucket list last month after attending the National Prayer Breakfast in Washington, DC. The annual event steeped in history is held the first Thursday in February which also coincides with February “sweeps,” the all-important ratings period in television news. So for 35 years, this former news anchor waited…for retirement…and for the chance to get one of the hottest tickets in the nation’s capitol.
Months ago, I accepted an invitation to speak at a media dinner in Washington the night before the breakfast. The event organizer apologized profusely for not being able to pay me. “We can, however, provide you with a ticket to the Presidential Prayer Breakfast.”
In the early morning of February 6, I picked up my precious ticket at registration and made my way through security and into the biggest ballroom I have ever seen! Steeped in history, every president since Dwight Eisenhower has joined the gathering featuring prayer, Scripture reading and rare bipartisan unity in Washington.
On the expansive dais, President Barack Obama, Michele Obama and Vice-President Joe Biden joined senators and congressmen from both sides of the aisle…for a time of prayer to Almighty God for strength and guidance in leading our country.
Rep. Eliot Engel (D-N.Y.) read from the Hebrew Book of Ecclesiastes. Bethany Hamilton, the young, Christian surfer who lost her left arm to a shark, read the Good Samaritan passage from the Gospel of Luke and keynote speaker, Rajiv Shah, the USAID Administrator encouraged the room of 3,500 guests and foreign dignitaries to continue the fight against extreme poverty around the world.
As the President tied a bow around the morning with a heartfelt message about the need for bipartisanship and the importance of religious freedom worldwide, I couldn’t help but pray the moment of peace and harmony in that ballroom would last a little longer.
I believe someday, with God’s help, it will last forever.
“America was founded by people who believed that God was their rock of safety. I recognize we must be cautious in claiming that God is on our side, but I think it’s all right to keep asking if we’re on His side.” - Ronald Reagan
The trails at Torrey Pines may be beautiful, but after a nearly two-hour trek up and down the scenic paths recently, I needed a nap! Disappointed in my apparent lack of physical prowess, I crawled into my car and drove home only to find an encouraging e-mail from Janine that clearly explained why Torrey Pines had totally wiped me out.
Turns out, my walking partner and “techie” friend had been wearing her “Fitbit” as we trekked the trails that morning. The tiny tracking device on her wrist had recorded our every step…and more… synching wirelessly with her computer and smart phone.
The “Fitbit” computer readout justified my exhaustion. Distracted as we hiked, gabbed and enjoyed the scenery, Janine and I took nearly 19,000 steps, covering 7.71 miles – the equivalent of climbing 86 floors during 115 active minutes. (Does the Fitbit really know when we took photos and potty breaks??!!)
Actually, the tracker uses a three-dimensional accelerometer similar to that found in the Wii Remote, to sense user movement. Simply stated, the device measures steps taken, and combines it with user data to calculate distance walked, calories burned etc.
Speaking of calories, the trendy tracker claims we burned 2,372 calories that morning! (I find that hard to believe…but it sure sounds good!) No wonder I found myself later that day crashed on the couch eating spoonfuls of peanut butter straight from the jar!
These beefed up pedometers are making getting in shape as addictive as checking Facebook and Twitter. Janine wears her Fitbit “Force” all the time. She shoots for 10,000 steps a day, but with an added 4-mile run or “walk and talk” with a friend, can easily reach 20,000 steps.
“It keeps me motivated to get out there and get active on days I’m at my desk on the computer,” says Janine. “When I check my Fitbit and realize how few steps I’ve taken, I make it a point to get moving!”
I’m always late to the party when it comes to embracing new technology…but this is just too fun to pass up. Plus, these new-fangled trackers even allow you to compete with your friends.
Waddaya say, Janine?
Note: The Fitbit “Force” used by Janine has recently been recalled, not for any defect in the device, but because a few users have experienced contact dermatitis (skin rashes) where the tracker comes in contact with their wrists possibly from the nickel used in the band. Fitbit is replacing the device with one minus the nickel and offering a full refund to their customers.
True or false: You’ll get fat if you eat at night; high fructose corn syrup makes you gain weight; and caffeine is bad for you.
As a health and fitness reporter over the last three decades, the correct answers to these dietary dilemmas could go either way depending on the most recent study. As a reporter and consumer, I find that frustrating.
Well, there may finally be some clarity when it comes to caffeine, carbs, salt, fat and other nutrition and food myths – compliments of the American Dietetic Association. At their recent annual meeting in Chicago, food experts gathered from around the world to separate the science from the silliness issuing the truth behind 10 common diet myths.
In this writing, we’ll bust five diet myths….
Myth: Eating at night makes you fat.
Reality: Calories count whenever you eat them. The American Dietetic Association’s (ADA) Dr. Christine Rosenbloom notes some small studies with mixed results, tests on animals and a belief that because eating breakfast is linked to lower BMI… eating at night isn’t as good. But the science isn’t there. All in all, it’s your calorie total that matters – day or night.
Myth: Avoid foods with a high glycemic index.
Reality: You could use the glycemic index to adjust your food choices, but don’t make it your sole strategy for losing weight or controlling blood sugar. According to the ADA, for those people who are already counting carbs, this can be a way for them to fine-tune their food choices, but it isn’t the be-all, end-all for weight loss.
Myth: High fructose corn syrup causes weight gain.
Reality: This may sound sacrilegious to some, but there’s probably nothing particularly evil about high fructose corn syrup compared to regular old sugar. This diet myth arose in 2003 when researchers noticed that obesity was rising, along with the use of high fructose corn syrup. The speculation was maybe we handle high fructose corn syrup differently than we do sugar, but there’s no evidence to support that. Beyond its calories, the American Medical Association recently concluded that high fructose corn syrup doesn’t contribute to obesity.
Myth: Caffeine is unhealthy.
Reality: The ADA’s Dr. Rosenbloom says there is some evidence that caffeine may have a positive effect on some diseases including gout and Parkinson’s disease…besides caffeine’s famous alertness buzz. Also, caffeine does not dehydrate people who consume it regularly another commonly held belief. However, Dr. Rosenbloom does caution that caffeine isn’t always listed on product labels and children who drink a lot of caffeinated energy drinks may intake more caffeine than their parents expect. “Kids tend to guzzle these things,” she warns, “whereas an adult may sip a beverage.”
Myth: The less fat you eat, the better.
Reality: For some people, counting fat grams can work for weight control, but it’s not the only way. The ADA reports that people with heart disease, diabetes and metabolic syndrome may benefit from adding a little healthy fat – the monounsaturated kind and cutting back on carbs. But they shouldn’t increase their overall fat intake. Just swap saturated fat for unsaturated fat. Balance is key says Dr. Rosenbloom. “If you go to an Italian restaurant and have triple-cheese-meat-sausage lasagna then have a little olive oil on your bread, you’re not doing much for your heart.
Next month, we’ll examine five more nutrition myths. You can take it all with a grain of salt, but should it be table salt or sea salt? We’ll bust that myth, too.
Whether you need to or not, these days it’s cool to eat gluten-free. The food industry has capitalized on this so-called health trend, marketing everything from bread and chips to cookies and cereals as “gluten-free.”
But for those who truly are gluten intolerant, the results of eating wheat in any form can be agonizing. For those with gluten-induced Celiac disease, the outcome can be fatal.
After years of living with miserable, unexplained intestinal distress, my step-Mom, Kaye, discovered she had an extreme sensitivity to gluten. Thankfully, her symptoms have abated because she adheres to a strict gluten-free diet. And it’s not always easy.
Maintaining a diet free of wheat-based products takes discipline…especially if you’ve got a sweet tooth. Most cakes, cookies and other baked goods are a big no-no. And sadly, most of the store-bought, gluten-free fare out there tastes like sand.
So, when I came across an interesting recipe for super-healthy flourless brownies, I just had to give it a try. They are so delicious; I’m going to make a batch for Kaye!
If you or someone you know happens to be a gluten-free chocoholic, you’ve got to give these brownie makeovers a try. Even if you’re good with gluten, I think these fudgy, flourless brownies are better than energy bars...packed with protein and fiber to keep you fully charged before or after a workout.
If you’d like to build a better brownie, here’s the recipe! Whip up a batch of these super squares and let me know what you think!
Fudge Flourless Brownies
½ cup sliced almonds
½ cup unsweetened cocoa powder
½ cup sugar
1 oz. unsweetened chocolate, chopped
½ tsp. baking soda
¼ tsp. salt
½ cup packed pitted Medjool dates (brilliant!)
¼ cup unsweetened almond milk
2 Tbsp. extra-virgin olive oil
1 tsp. vanilla extract
2 large egg whites
2 Tbsp. mini chocolate chips (optional)
You’ll find these brownies fudgy but not at all dense, thanks to the whipped egg whites. The olive oil and almonds give a double shot of healthy fats and if you prefer them less sweet, skip the chocolate chips.
After 34 years working the night shift, I wondered whether I’d be able to adapt to a normal sleeping schedule when I retired from the TV news business.
Not only have I adapted, I haven’t even seen the 11 p.m. news in more than four years! No offense to Kimberly or my other news pals, but these days I’m lucky to make it past nine before drifting into dreamland. My body clearly loves the change. I sleep soundly and wake up refreshed and ready to face the day.
Not only that, within a year on my new schedule – completely unintentionally, I’d lost nearly 10 pounds. What a surprise… until I looked at the facts.
For years I think I was always just a little bit sleep deprived…getting by on about seven hours, when my body craved closer to nine in the sack. And, if I’m honest, I’d developed some pretty unhealthy eating habits working those weird hours.
On a busy night at work, I’d miss dinner altogether, then exhausted and wired after the late news, I’d come home, turn on Conan and fix myself a plate of cheese and crackers and wash it down with a glass (or two!) of wine… to unwind, you understand.
Bad plan. A fat and calorie-laden snack combined with sugar in the alcohol often made for light, interrupted sleep. When I finally adopted my husband’s routine an early dinner with only a light snack before bed, I began sleeping like a baby and reaping the health benefits.
Adequate slumber (7-9 hours is the sweet spot for most of us!) does more than make you feel good. An abundance of sleep research has found a well-rested engine is essential for controlling your weight and sharpening your memory.
What you eat can play a major role in the quality of your rest. My best snooze advice?
1. Warm milk can help you sleep better. Milk contains tryptophan, which your body uses to make serotonin, a brain chemical that promotes sleepiness. Because tryptophan needs carbohydrates to work its sedating magic in your brain, milk is a natural choice since it has the drowsy duo. (While warming it up adds to the soothing sensation, I still prefer my milk cold.)
2. Avoid eating a late meal, then going straight to bed. Consuming a heavy dinner or even a super-size bedtime snack can make you feel uncomfortably full when you lie down. Even worse, you may develop heartburn or gas… which makes falling asleep extra-challenging. For a peaceful slumber, aim to eat dinner at least three hours before you hit the sack. (When that’s not possible, enjoy a lighter meal –
less than 400 calories.) If you need a late-night nibble, keep it at 200 calories or less.
Three smart pre-sleep snacks that work for me:
*1 cup fat-free vanilla Greek yogurt topped with some crunchy, low-sugar cereal
*3 cups low fat popcorn topped with grated Parmesan
* Rice cake topped with hummus and a slice of turkey breast or (my fave) peanut butter
3. Talk to you doctor about sleep aids. One of the most popular options is melatonin, a hormone that helps regulate your sleep and wake cycles. You can even increase your intake of foods that naturally contain melatonin…like tart cherries, walnuts or some special sleepy-time teas. (Nights when it’s difficult to fall asleep or when I travel, my doctor prescribes Ambien but only occasionally…and ONLY with my doctor’s okay.)
Don’t minimize the importance of sleep. It’s crucial for good health and wellbeing.