by Jo Steinberg, owner and CEO of Midland Health and FluShots for You

Your quality of sleep has a direct impact on your physical and mental well-being, including your temperament and ability to focus. Some people simply lay their head on the pillow, turn out the lights, and off to dreamland they go! But for most people, getting to sleep and then enjoying a good night’s sleep can be a challenge. Sometimes, just the thought of having to go to sleep is a source of stress.
 
Many things affect your quality of sleep, from what you eat, how active you are, screen time before bed, your room temperature, even your pillow! The good news is that there are ways you can control all of these factors to work in your favor, enabling you to fall asleep faster and into a deeper, longer-lasting sleep. While some sleep issues require medical attention, particularly if you suffer from frequent insomnia, the majority of sleep issues can be rectified naturally by following a few simple steps, both during the day and at night before bedtime.
 
How much sleep should you be getting?
Insufficient sleep can lead to cardiovascular disease, obesity and can even speed up the aging process!
 
Experts recommend that in order to achieve optimal physical and mental functionality, the average adult should get between 7-8 hours of sleep each night. School aged children require 9-11 hours and toddlers 9-10 hours with an average naptime of 2 hours during the day. And while some adults enjoy the indulgence of a daytime nap, anything longer than half an hour can prevent a restful sleep at nighttime.

7 tips for a more restful night’s sleep

1. Create a bedtime ritual: Parents use bedtime rituals to get their young children to sleep and the same principle works for adults as well. Having a routine before bed helps to condition your mind and body for sleep. Some things to include may be your grooming routine (brushing your teeth, washing your face, taking a warm bath), reading a chapter from a book, deep-breathing meditation while sitting on your bed, or sharing the positives from your day with your partner before your head hits the pillow. Positive affirmations before bed have been proven to induce deeper sleep.
2. Stick to a schedule: Research shows that sticking to the same bedtime each night reinforces your body’s natural sleep-wake cycle. If you feel that you don’t go to bed early enough, do not drastically change your bedtime but instead go to bed ten minutes earlier each night for a week. By the weekend, you will have set your body clock back by an hour, therefore gradually settling into a new schedule whereby you are getting an extra hour of sleep each night.
3. Be mindful of what you eat and drink: You should never go to bed hungry or over-full. The discomfort of either sensation will keep you awake. As a general rule of thumb, give yourself at least three hours to fully digest your last meal before going to bed. If you must snack in the evenings after dinner, stick to light foods that are easy to digest. Your body will burn the majority of the energy from that last meal in your final waking hours, so that by the time you go to sleep, your metabolism has slowed down and your body is better prepared to sleep.
   
   Also, be mindful of your caffeine and alcohol consumption in the evenings. The stimulating effects of caffeine can take several hours to wear off and while alcohol may make you feel tired, it will actually prevent you from having a restful night’s sleep, not to mention increased trips to the bathroom in the middle of the night!
4. Exercise: Getting exercise every day is an important part of maintaining your overall health, and that includes good sleep. Exercise stimulates your heart, muscles and brain activity. For these reasons, it is not recommended within three hours of bedtime, however, those who achieve recommended levels of exercise each day are more likely to achieve a restful night’s sleep than those who do not get regular exercise.
5. Check your room temperature: As you sleep, your body temperature naturally drops. The National Sleep Foundation recommends setting your room temperature between 55-75 degrees, suggesting anything outside of that range will cause disrupted sleep. Layered sheets on your bed are a good way to maintain comfort throughout the night, with a flat sheet under a comforter or duvet.
6. Unplug before bed: One of the biggest obstacles to a good night’s sleep is a busy mind. By watching television or checking your phone right before you climb into bed, you are worsening this problem. It is far better for your mind to calm down with a book or a light conversation before you go to bed. The light emitted from any electronic devices can impede your sleep as well because it stimulates the brain. If you can’t resist picking up your phone to check your social media in the night, consider keeping your phone outside of the bedroom. Creating a dark environment in which to sleep, including opaque curtains or even a sleep mask, will help you to stay asleep throughout the night.
7. Find your optimal sleep position: You will change positions several times throughout the night and chances are, you will not wake up in the same position in which you fell asleep. But when trying to fall asleep, it is most beneficial to sleep on your back. Research suggests that sleeping on your back helps to prevent body pain better than any other position, as well as reducing acid reflux. If you feel more comfortable falling asleep on your side, make sure you have a pillow that keeps your spine aligned correctly. The packaging on most pillows will state for which sleep position they are best suited.

If none of these methods work for you, you may want to try massage therapy, which has been clinically proven to reduce stress in the body and better prepare you for sleep. Acupuncture is another method through which the body’s energy can be naturally relaxed. Try yoga or meditation in the evening, to help calm your mind before getting into bed - add an aromatherapy element if you are so inclined! There are several types of teas that can help get a good night’s sleep, such as lavender, chamomile or lemongrass teas. If none of these methods are helpful, make an appointment with your physician to discuss other options.

Sleep is vital to your health. Make sure you are getting enough.

by Jo Steinberg, owner and CEO of Midland Health

With a new year come new lists of trending superfoods from around the world. Some are exotic, from far-away lands, and others can be found right in your backyard. With a growing interest in “clean eating”, you are much more mindful today about what goes into your body. More whole foods, meaning less processed, are increasingly popular choices for the everyday diet.

The following six superfoods are some of the top trending foods right now and are foods that you should consider becoming familiar with to achieve maximum health benefits from what you eat:

Seeds
Seeds have been increasing in popularity for the last couple of years based on their fiber and amino acid content. Chia seeds have been one of the most talked-about seeds to add to your diet. Chia seeds are a whole grain food, meaning they are not refined, and are packed with protein, fiber, omega-3 fatty acids and various micronutrients. But this year, watermelon seeds are the hot topic of conversation. It turns out that watermelon seeds are packed with protein, magnesium, iron and folate. They can help boost our immunity and they are low in calories. Food forecasters predict that watermelon seeds will start showing up in juice bars as the seed grows in popularity. So stop spitting them out of your watermelons and try roasting some today for a densely nutritious snack (375 degrees for 15 minutes on a baking tray)!

Another super-seed to try are hemp seeds. Hemp seeds are a great digestive aid and can help improve your metabolism. They are one of the few plant-based foods that contain all 9 essential amino acids that our bodies cannot produce naturally, making them a complete protein. Hemp seeds are a great source of omega-3 and omega-6 fatty acids, which aid in cardiovascular health and help you to feel full. And in case you were wondering, help seeds do not cause any psychotropic reaction. If you’re hesitant, sprinkle just a teaspoon in your yogurt, smoothie or salad to start and you will gain the health benefits without even tasting them!

Avacado Oil
It’s no secret that avocados are good for you. They are loaded with heart-healthy fatty acids, packed with fiber and have more potassium than a banana, supporting healthy blood pressure. Avocados do not contain any cholesterol or sodium. Guacamole is perhaps the most popular method of eating avocado but they are also delicious in salads or on toast with an egg over-easy. However incorporating avocado oil (derived from the pulp of an avocado versus most oils that are derived from seeds) into your diet is even easier than incorporating avocados themselves.

Avocados contain healthy fats and the most abundant fatty acid in avocado oil is oleic acid, which contains numerous health benefits such as improved heart health, reduced cholesterol, eye health benefits and can help with weight loss. Studies have also shown that extracts from avocado can reduce symptoms of osteoarthritis. Using avocado oil can also help your body to absorb nutrients, such as antioxidants, from other foods. It is high in vitamin E, which is why it is a popular choice for topical application too, such as on your skin or hair for natural moisture, or to speed up healing on broken skin. So the next time you’re cooking with oil, give avocado oil a chance. It has a high smoke-point, meaning it remains stable at higher temperatures, and is an excellent choice for frying or baking.

Nuts
Nuts are a consistently popular raw food and there are so many to choose from! Some nuts, such as walnuts or almonds, are better for you than others, but there is a new nut on the superfoods list whose name definitely stands out from the crowd: the sacha inchi nut! This nut is derived from the seeds of a plant that grows in the Peruvian highlands. With 9 grams of protein per ounce, these heart-healthy nuts, packed with omega-3 fatty acids, are on the horizon of the mainstream market.

The sacha inchi nut is less likely to cause an allergic reaction than other nuts, although care should always be taken when eating nuts if you suspect you may be allergic. These nuts are high in protein, omega 3, 6 and 9 (aiding in calcium absorption and the control of glucose levels), vitamin A (aiding in eye health) and vitamin E, fiber, and are easy to digest. They also contain nutrients that our brain needs to feel calm and happy, as well as aiding in weight loss because they leave you feeling fuller. The list of benefits from these nuts is extensive, including lowered inflammation and blood pressure, improved circulation, and joint health. Look for sacha inchi nuts at your local health foods store.

Moringa
Chances are, you have never heard of moringa! Over the last few years, we have seen some strange suggestions as far as adding unique, leafy greens into our diet (i.e. seaweed and kelp!) and this may seem no different, but give it a chance. The moringa tree can be found in Africa, parts of India and Latin American and in Haiti. This plant is quickly drawing interest as a superfood to watch out for thanks to its high levels of antioxidants that help to maximize the cell function within your body and significantly lower inflammation.

Moringa contains high levels of polyphenols, which help to protect the liver and can even help to reduce liver damage and fibrosis. Moringa leaf powder, found in health food stores, can help reduce many symptoms of diabetes, aids in cardiovascular health, and with neuro-enhancing capacity aids in brain health and cognitive function. Moringa also has beneficial medicinal properties, such as helping to reduce clotting time in wounds and anti-bacterial properties that have been proven to fight off skin and bacterial infections. While moringa seed extracts are not recommended for consumption, moringa leaf powder can be added to smoothies or be used as a tea-type drink. It should be introduced into a diet slowly and always be used in doses as instructed on the packaging.

Green Tea
Green tea never really leaves the list of trending superfoods because it contains so many powerful antioxidants, minerals and nutrients that have a long list of health benefits. Green tea is also perhaps one of the easiest things to add to your daily diet, with so many flavors it appeals to nearly all tastes. Green tea is loaded with polyphenols which function as powerful antioxidants, aiding in the protection of cells, they fight against aging (potentially lowering the risk of Alzheimer’s and Parkinson’s, due to its various protective effects on neurons in the brain) and disease, and some studies have shown that it effectively reduces the risk of some cancers.

Green tea also contains fat burning properties, which is why it is commonly among the list of ingredients in fat burning supplements, helping to boost metabolic rates in the body, and it can help build immunity levels. Green tea has even been reported to help get rid of bad breath, when used over time! And while green tea does contain caffeine, it has lower levels than coffee and has been proven effective in naturally increasing energy levels. Try replacing your morning coffee with a cup of green tea and see how you feel! If you don’t care for hot beverages, try using flavored green teas as frozen treats! Note that it is not recommended to add milk to green tea, as that can reduce its nutrient properties. After water, which we should all remember to drink on a regular basis, many nutritionists say green tea is the healthiest drink we can give our bodies.

Herbs and Spices in Place of Salt
With an increasingly multi-cultural population in North America, spices that once seemed foreign to us are now becoming familiar and are appearing in more and more everyday foods. Last year, the FDA announced plans to reduce sodium levels in processed foods and many companies have decided to get ahead of the game by using herbs and spices in place of salt to not only decrease sodium levels but to increase health benefits and, often times, increase the flavor in foods as well.

You should pay close attention to sodium levels in your diet. Start reading food labels: Typically, healthy snacks, for example, should have no more than 230 mg of sodium per serving. The proposed Dietary Guidelines for Americans (2010) suggests that adults limit their sodium intake to 1,500 mg a day.

Some examples of healthy alternatives to flavor your food are as follows:

• Oregano: USDA study reported that oregano has one of the highest levels of antioxidants of all herbs;
• Cinnamon: With the highest antioxidant level of any spice, cinnamon has been proven to lower blood sugar levels in people with diabetes and helps to lower inflammation. It can also aid in fat burning and can help extend the life of foods;
• Rosemary: Can prevent damage to blood vessels around the heart, reducing the risk of heart attack;
• Garlic: A wonderful immune booster, garlic has also been shown to fight against some forms of cancer;
• Turmeric: Contains curcumin, which has been shown to inhibit the growth of cancerous cells and aids in joint health;
• Ginger: Fights against nausea, aids in inflammation.

See what herbs and spices are in your food cabinets and try them on some of your favorite foods today.

Got a favorite or a recipe to share? Let us know in the comments below.

What is the number one reason that you don’t work out as much as you’d like? Chances are your answer is: I don’t have time.
 
But if you examine your daily habits, you might be surprised at how much empty space you fill with senseless inactivity when, in fact, you could be fitting in fitness and adding wellness to your world!
 
Maximize What You Do Already
If you take walks or go jogging on a regular basis, step it up a notch by adding interval challenges, such as jogging at stop-signs while out for a walk, or stopping at a bench and doing press-ups during your jog around the park. Depending on your fitness level, there are so many options when it comes to interval training.

Add a few extra minutes to your walk or run – your heart health will thank you! Switching up your routine not only prevents monotony but it also gives you a better work-out and ensures that your workout routines remain effective. You will soon realize that you have time to fit in more fitness by maximizing what is already a part of your routine!
 
Work Out During the Workday
You likely don’t have much control in how long your workday is, but you do have control over how you maximize fitness in your workday.

• Why not bike or walk to work?
• If you take the bus, get off one stop earlier and walk the rest of the way. If you have to drive, park as far away from the entrance to your office building as possible and walk that extra couple of minutes in the morning.
• Take the stairs instead of the elevator. If you’re on a conference call in the privacy of your own office, try a squat challenge (on mute, of course!) or do some knee raises to work those abs.
• Lift free weights while you read articles or long e-mails.
• Replace your office chair with a stability ball – balancing on the ball all day builds tremendous core strength.
• Instead of a business lunch, eat at your desk before you head out and make it a business walk instead. Chances are, you’ll eat more healthily making your own food, plus getting outside will not only fit more fitness into your day but the fresh air will also leave you refreshed and recharged for the rest of your day.

Make it a Social Affair
Many people consider exercise a chore. Instead of dreading the time spent exercising alone, invite a friend to go for a walk. If you have dogs, walk your dogs together and take a longer route, for a better workout and for more chat-time!

If you’re meeting a friend for coffee, why not meet up for a hike instead? You can catch up and exercise at the same time! Instead of enjoying sedentary activities with your significant other, or your family, make your outings more active - instead of going to the movies, try bowling or skating. Involving others also helps to keep you accountable to fitting in more fitness.
 
Be a Multi-Tasking Couch Potato
Commercials seem to be taking up more and more time during our favorite TV programs. Why not take advantage of that free time and see how many crunches or push-ups you can do, before your show starts again? There are several exercises you can do while utilizing the couch itself for stability or positioning. Lifting free weights is an excellent exercise to do while still sitting on the couch.

If you’re taking the time to watch the program, you automatically have the time to fit in fitness without missing your show.
 
Take a Cue From Your Child(ren)
Children rarely sit still. Get off your computer, turn off the television, put down your phone and play with them! If you can, get out of the house and take them swimming, or to the park and play soccer – walk there or ride your bikes.

If you’re confined to your home, play hide-and-seek or Twister – games that get you moving. Even building with Lego engages your body and your brain. If you have the backyard for it, enjoy a family game of tag or soccer. Include your dog! You are guaranteed to have fun while spending quality family time together.
 
Keeping it Real
You will soon see that you don’t need to set aside an hour a day to incorporate more fitness into your daily routine. Use a fitness tracker or a pedometer and you will see your results and be better equipped to build on them.
 
The truth is: you have time for whatever you want to make time for, including fitness, no matter how busy your schedule may seem.

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Like this? Here are a few others you may enjoy!

• How to Drink More Water and Why We Should
• 5 Ways to Integrate Wellness Trends into the Everyday Work Experience
• Workplace Wellness: The Secret Sauce for a Successful Workplace Wellness Program
• The Importance of Workplace Wellness

Unless you have a pet pig, do not be concerned about your dog or cat giving you the flu. Most viruses are species-specific.  Viruses can be passed between humans but not between you and your pet.

​Do you remember the H1N1 flu outbreak during 2011 and 2012?  It was originally called the “Swine Flu” until they changed the name to the more politically correct H1N1 virus.  Oregon State University identified cases that were probably transmitted to a few cats, dogs, and ferrets from humans.

​There is influenza A (H3N2), usually found in pigs, that can make its way to humans through contact at state fairs or other agricultural functions.  The CDC has a history of these cases!  For this reason, the CDC cautions that children younger than 5 and adults 65 and older, pregnant woman and others with conditions such as heart disease, asthma, diabetes and weakened immunity avoid pigs or swine barns.
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Safety Precautions During the Flu Season

It is a good idea to practice safety precautions especially during the cold and flu season, such as:

• Make it a habit to wash your hands. Soap them up, sing the Happy Birthday song (in your head) and then rinse. Doing this is important especially after socializing with pets or other animals.
• Make sure all of your loved ones are vaccinated especially if you have a pet pig.