Vegetables are an essential part of your daily diet. The benefits of eating loads of fresh veggies are innumerous, including providing you with a rich source of fiber, antioxidants, vitamins, and minerals. Below are 3 amazing veggies you won’t want to leave out of your summer salads.

Asparagus

Asparagus is rich in fiber, especially insoluble fiber. Just 1 cup of steamed asparagus will provide you with 2.8 grams of fiber, improving your digestion and reducing the amount of bad fat your body will absorb.

Asparagus also carries 32% of your daily value of vitamins, aiding you body in the production of collagen, which improves the health of your skin, tendons, ligaments, and blood vessels. Along with vitamins, these fibrous green veggies provide you with a significant amount of manganese, and foliate.

To top it all off, eating asparagus nourishes your body with a special carbohydrate known as inulin. This carb improves the production of healthy enzymes in your digestive tract.

Eggplant

Eggplant has been cultivated for more than 2,500 years, and with good reason. It’s loaded with fiber to aid in healthy digestion, along with potassium, which helps with overall metabolic function.

This veggie gets its purple color from anthocyanin nasunin, a highly potent fighter of free radicals that helps protect your cell membranes. It is also rich in thiamine, a water-soluble vitamin that breaks down fats and proteins, while aiding in the conversion of carbs to glucose for energy stores.

Red Bell Peppers

A delicious red fruit or veggie provides you with a great amount of vitamin C. However, red bell peppers top the charts with an amazing 300% of your daily value of this potent antioxidant. Also rich in vitamin A, these two powerful antioxidants found in red bell peppers team up to fight against free radicals.

Red bell peppers are also a good source of vitamin B and folic acid, providing you with ample energies stores and fatigue prevention. In addition, a small trace of lycopene found in these bright veggies can boost muscle growth.

Selection

Buy vegetables that are in season from local farms. Organically farmed produce is your best choice. However, organically farmed produced that is shipped from far away regions may still carry harmful pesticides due to regulations. If you can, grown your own vegetables in a small box or garden outside of your home.

About Kellie

Kellie Davis is a graduate from Florida Gulf Coast University with a B.A. in English. She is now a freelance writer, contributor to the Olicious Life, and NPC figure competitor. She currently resides in Arizona with her husband and two young children.

Many health publications boast the positive benefits of soy protein, but fail to mention how soy truly affects your body. Consumption of soy products actually increases your risk of developing thyroid disease as well as other hormone complications. Isoflavones in soy protein act as a strong anti-thyroid agent, capable of suppressing thyroid function.

Soy Isoflavones Revealed

The isoflavone Genistein found in soy is a potent phytoestrogen. These chemicals behave as endocrine disruptors, or plants that act as hormones, interfering with the endocrine system. United Kingdom studies show that large amounts of soy will disrupt the menstrual cycle, altering fertility and even changing the status of sex hormones.

Isoflavones not only suppress your thyroid, but also interfere with any thyroid medication you are taking. Soy protein inhibits the absorption of synthroid, so soy should be avoided altogether if you have thyroid disease.

Taking a Risk

Since the 1950’s, soy-based baby formula has been known to cause potential risks in infants, including development of autoimmune thyroid disease.

Studies show that these infants have 13,000 to 22,000 times more estrogen compounds found in their blood that babies fed milk-based formula or breast milk.  This equates to taking 5 birth control pills per day. Girls fed soy formula run the risk of prematurely developing, while boys are often underdeveloped.

Soy Toxicity

Soy is a known toxin for both humans and animals alike. Known as anti-nurtients, toxins found in soy prevent your body from absorbing vital nutrients from other food sources. They also have the ability to target specific organs and cells, causing detrimental health issues.

Phytic acid is one of the most dangerous chemicals found in soy protein. The typical process to prepare soy products does not neutralize phytic acid. High levels of phytic acid have been shown to decrease assimilation of magnesium, calcium, zinc, and iron. The processing of soy-based foods has also resulted in the making of carcinogenic toxins like lysinoalanine and nitrosamine.

Soy Means Big Business

Processed soy products in all forms are notoriously bad for your health. Healthy soy needs to go through a 2-year fermentation process, and this is completely disregarded by the soy industry. The soy industry has been encouraged for years to remove isoflavones from its products. Instead, it continues to publish reports on the health benefits of soy products.

Consuming Soy Safely

For children, especially infants, no amount of soy is safe to consume. Adults risk thyroid and other hormonal problems when consuming 30 grams or more of soy protein a day. That equates to 5 ounces of soy milk.

Read all labels when purchasing products at the store. You will find that soy is listed in many food processed food items. The USDA published a list of foods, with a total of 128 containing isoflavones. Many include vegetarian labels products like soy hot dogs, tofu, meatless burgers and soy formula.

About Kellie

Kellie Davis is a graduate from Florida Gulf Coast University with a B.A. in English. She is now a freelance writer, contributor to the Olicious Life, and NPC figure competitor. She currently resides in Arizona with her husband and two young children.

Relieving joint pain shouldn’t be too hard, with the prescribed pain relievers taking effect. You can apply topical treatments, take medicine or even do low-impact activities to further relieve joint pain. The efficacy of your remedy depends on the type of joint pain you have. Simple ones, which are caused by overwork or stress, can be soothed with rest and pain relievers. Pain caused by arthritis or a fracture needs medical attention and a combination of household remedies.

Simple Joint Pain

Simple joint pain is gone within a few days if the right treatments are administered. You can rummage at your home’s medicine drawer and you’ll probably find instant solutions. You can also go to a drug store or your office’s clinic in case your stock of medicine is missing a few items. Here are some of the remedies that you can apply:

• Analgesic Heat Rub – The analgesic heat rub is a common remedy used by athletes. It works well tired joints, even serious ones like sprains and fractures. Just apply a generous amount on the affected joint and the pain will gradually die down. You can also use it with a bandage to maximize its effects. The bandage will keep the heat rub focused on the painful area, relieving pain at the soonest time possible. This remedy should come as one of your top priorities.
• Paracetamol – The paracetamol is specially formulated to ease pain, aside from treating fever and allergies. By following the ideal dosage, which is stated on the medicine’s label, your joint pain will be reduced until it finally fades. Combine it with the other remedies, particularly anti-inflammatory medicine, to quicken the healing process.
• Honey and Apple Cider Mixture – Mix two teaspoons of cider with two teaspoons of honey then add some hot water. When the ingredients settle, drink the solution. The results won’t come quick, but the pain will surely be whittled in gradual fashion. If the drink is still too warm, you can cover the swollen joint with a piece of cloth. Apply the hot drink’s container on the cloth for an instant hot compress.
• Low-Impact Massage – Simple joint pains and sprains are normally relieved by the application of heat rubs and a massage. Apply a liberal amount of the solution on your hands. Rub them onto the painful joint with low-impact strokes. Apply pressure while doing strokes, when the affected area is soaked with the heat rub. At first, the massage will sting for a bit, but soothing sensations will replace the pain eventually.
• Light Exercise – Stressed and tired joints can be remedied through exercise. Just take a painkiller or apply an analgesic heat rub on the painful joint then engage any sport with a low strain approach. The physical activity will strengthen your joints, accustoming them to extended hours of work. As a result, incurring a joint pain will take a longer time.

Don’t be mistaken. With the exception of light exercise, these solutions also work for serious joint problems. Just apply them in conjunction with the designated remedies and you can free yourself from much pain.

Serious Joint Pains

Sprains, fractures and arthritis keep you out of action for a relatively long time. In that duration, the pain coming from both conditions can be pretty unbearable, especially when you try to move your injured joints. Relieving the pain is simply not enough. You must apply certain remedies to hasten your injury’s healing. That way, the number of agonizing days will be lessened.

• Bandage with Heat Rub – The application of heat rub is not enough, particularly with fractures. You must also foster proper positioning, so the injury heals in a shorter span. Rub a generous amount of analgesic heat rub or a prescribed topical solution on the painful joint. When it is soaked, wrap some bandage on the affected area. Keep the wrapping tight, so that the medicine can ease the swelling, the damage and the pain, all at the same time.
• Physical Therapy Session – Physical therapy not only reduces pain, it also enforces the proper healing of joint-related injuries. Through light exercises and massages, the misaligned joints are slowly put back into place. The activities may be painful initially, but recovery is quick, and so is the disappearance of pain. No wonder PT is a requirement for some serious physical injuries.
• Acupuncture – Acupuncture may be an ancient way of treating bad conditions, but its results are considered one of today’s wonders. If your joint pain becomes unbearable, you can schedule a visit with a reputable acupuncturist. The multi-session treatment will ease pain and promote recovery. Just bear with the application of needles on your body.
• Consult Your Doctor – The best solution for serious joint pains is by consulting your doctor. He or she will properly diagnose the cause of your joint problems. Appropriate treatments will then be administered, as well as expert advice on how to speed up the healing process. You can even consult your doctor on the medicine that you should apply.

Joint pains, especially the serious ones, are not easy to tolerate. Not doing anything about them only prolongs your agony. Address joint pains the right way with the mentioned solutions. Not before long, pain won’t stand in the way of a good day.

Source: Joint Pain Cures

The Best Pregnancy Diet

“What’s the best pregnancy diet?”

This is one of the most important questions every woman who is pregnant or trying to become pregnant should be asking. It is so important because they are solely responsible for feeding and nourishing their growing baby.

The best pregnancy diet is one that will supply all the nutrients needed to support optimal fetal development (such as brain, nervous and skeletal system) while also giving the mother’s body its needed nutrients. It’s also the one that will curb food cravings and prevent an unhealthy weight gain, which could put both the baby and mother at risk for many health complications.

Specifically, it will consist of the foods listed below:

• High quality protein (grass-fed meats, eggs from cage free grass-fed chickens)
• High quality dairy (raw grass-fed: cheese, cream, milk and butter)
• Soaked grains and nuts
• Stocks (bone broths)
• Organic or locally grown fruits and veggies
• High quality fat
• Lacto-fermented foods
• High potency fish oil
• Filtered water

Eating the foods above will provide all the necessary nutrients a mother and developing baby needs such as:

• B vitamins
• Calcium
• Iron
• Zinc
• Copper
• Magnesium
• Vitamin D
• Healthy omega 3 to omega 6 ratio
• Conjugated Linolenic Acid
• Vitamin A
• Vitamin C
• Folate
• Cholesterol

This means that you will gain a healthy weight and have less to lose after pregnancy.

Why?

Because by giving your body and baby what is needed, you won’t be tempted to overeat or be a victim to food cravings! And that’s just another reason why it is the best pregnancy diet.

Foods to AVOID During Pregnancy

Knowing which foods to avoid (or severely limit) during pregnancy is especially important. It’s a time in a woman’s life when she should be especially careful to protect her developing baby. Some foods on this list are obvious, like alcohol, but others may come as a surprise.

1. Junks Foods

It will be challenging to find the time to burn off these extra dead calories. Plus they are full of detrimental non-foods that are bad for you and your baby.

“Junk food” includes the usual suspects: fried foods, margarine, soft drinks, sweets, anything made with white flour (crackers, cookies, bread, cereals) and most boxed foods. They contain synthetic vitamin A which is toxic, and best avoided while pregnant.

Do the “ingredient list test” – how long is the list and how many words look like something out of a chemistry text book?

2. Caffeine

It is best to avoid or at least reduce your caffeine intake to no more than 200mg per day. It reduces iron absorption, interferes with normal fetal growth and is associated with lower birth weight and an increased risk of miscarriage.

3. Alcohol

I’m sure it’s not a big surprise to avoid alcohol while pregnant. It negatively affects the developing fetus. Enough said.

4. Trans Fats

Trans fats inhibit the conversion of fatty acids needed for fetal brain growth and decrease the fat content of breast milk. Also, it has been found to decrease sperm count.

Do not trust labels that claim products are trans fat free. If a food has half a gram or less per serving than it can be labeled “trans fat free”. No big deal? Well, the Institute of Medicine even stated there is no safe intake level for trans fats.

It’s not good for you and it’s not good for your developing baby. If the ingredient list has the words “partially hydrogenated” it’s got trans fat and it is a food to avoid during pregnancy.

5. Artificial and Refined Sweeteners

Artificial and refined sweeteners (like Splenda, Sweet-n-Low, Aspertame, Nutra-Sweet, etc.) are a source of empty calories and a great way to gain too much weight. They can also negatively affect your baby’s ability to regulate blood sugar.

Artifical and refined sweeteners can increase your cravings for sugar (causing too much weight gain). So, the more you eat, the more you want to eat and this increases the demands on your body’s insulin production (which is also the pathway to diabetes).

A study out of The University of Texas Science Center at San Antonio suggests that the more diet sodas a person drinks, the more likely they are to become over weight.

There’s all kinds of information out there about how nasty artificial sweeteners are for you. It is a neurological toxin and can cause headaches and even seizures. Just say NO!

Stick to drinking water (filtered if you can), mineral water or lacto-fermented beverages to satisfy your thirst.

6. Commercial Fried Foods

It’s no big surprise that fried foods aren’t good for you or your baby. You are just consuming extra calories with out any nutrient benefits. They are also full of trans fat. (see #4 in Part 1 of this article)

7. Food Additives

Food additives (such as MSG) are neurotoxins (bad for the nervous system). I find it rather scary that a study found brain lesions on developing embryos assiciated with MSG intake.

MSG may appear in the ingredient list as: hydrolyzed protein, calcium, sodium casinate, textured protein, citric acid, soy foods, malt flavorings, flavorings, and natural flavorings – so CHECK YOUR LABELS!

As a side note, seasonings all usually contain MSG.

8. Soy

Soy food is a highly processed and refined food. It is also full of things that will block you and your developing baby from absorbing nutrients such as zinc, iron, calcium and magnesium. Consuming it also increases the mothers need for vitamin D.

Soy also contains phytoestrogens (a.k.a plant estrogen) which can negatively impact the fetal development of the reproductive organs and brain.

In recap, the eight foods to avoid during pregnancy are:

1. Junk Foods

2. Caffeine

3. Alcohol

4. Trans Fat

5. Artificial and Refined Sweetners

6. Commercial Fried Foods

7. Food Additives

8. Soy

Making at least some of these changes to your food intake will do wonders for your baby! And, if you can do them all, even better. For information you won’t want to miss on eating and exercising for a healthy happy baby, check out our Fit and Healthy Pregnancy Guide.

Is Caffeine Really NOT Okay?

Back in 1980 the FDA published a warning advising pregnant women to restrict or eliminate their intake of caffeine because of its teratogenic effects (cause birth defects). This was echoed in 1994 with a review of over 200 medical journals by Dr. Astrid Nehlig that was published in The Journal of Neurotoxicology and Teratology.

Currently, the advice on caffeine intake during pregnancy nutrition is moderation – meaning less than 300mg. This is because new studies show no harm with intakes less than that. Due to the fact that scientific studies are showing new and different results, I tend to be conservative in my personal view on caffeine and pregnancy.

What does caffeine do?

Caffeine stimulates your central nervous system, leaches calcium, reduces iron absorption, has a diuretic effect and crosses the placenta into your baby. This means it has the following results in your body:

• Raises your heart rate
• Decreases the amount of calcium in your body
• Dehydrates you
• Increases your blood pressure
• AND the same things occur for your baby (except baby will steal from your bones to get needed calcium)

That’s not all – it also interferes with a normal fetal growth, is associated with lower birth weight and weakens adrenal glands, which affect your blood sugar regulation and stress coping abilities.

It is best to avoid or at least reduce your caffeine intake to no more than 300mg per day. Some experts say no more than 150mg per day. You may be able to handle the caffeine, but baby’s liver is immature and not able to get rid of it like you. Imagine if that 1 cup of morning coffee lasted you 40-130 hours as it does for your baby.

Common caffeine sources

• Coffee (100-200 mg per 8 ounce)
• Tea (black 60mg, green 40mg)
• Soda (40-75mg per can)
• Dark Chocolate (5-35mg per 1 ounce)
• Milk Chocolate (1-15mg per 1 ounce)
• Headache medicine (65-130mg)

If you are a caffeine user, I recommend reducing to less than 300mg per day (some studies show increase miscarriages with more than 300mg). Then gradually reducing to as close to zero as possible, which will not only benefit your baby, but also your ability to handle stress.

Pre-Natal Vitamins – What the Mayo Clinic Guide doesn’t tell you

The Mayo Clinic Pregnancy Guide has a lot right about what’s important to eat during pregnancy. They speak of how it’s critical to have good eating habits while trying to conceive because major organs form during the first few weeks of pregnancy-before you even know you are pregnant! Without the proper nutrients during this time your baby may be at risk for both short and long-term health issues.

They cover the usual suspects of pre-natal vitamins – calcium, folate, and iron which are indeed important, BUT none of them help with…

…fetal development of lung, visual system, skull, skeleton, kidney …baby brain development
…assistance with utilization of minerals like calcium, water soluble vitamins
…your protein digestion
…your optimal thyroid and immune system function
…your production of sex and stress hormones

What nutrient does all this?

It’s Vitamin A!

Okay, now you may be thinking you’ve heard vitamin A is that vitamin associated with birth defects.
This claim is inaccurate and based on a study that used questionnaires from 22,000 pregnant women to find out about their eating and supplement habits. Researchers found a high rate of neural crest defects with increased dosages of vitamin A.

But – they did not distinguish between natural and synthetic forms of vitamin A nor did they get lab results for vitamin A blood levels.

Processed foods are fortified with synthetic form of vitamin A.

Also, people can’t be trusted to be good record keepers, so questionnaires are an unreliable way to measure a person’s nutrient intake. Do you remember what you ate yesterday??

Too bad the media didn’t jump all over another study done in Rome, Italy that found no congenital malformations in 120 infants exposed to 50,000IU or more of vitamin A per day.

The real issue is not how much, but what form- synthetic or natural.

The best all natural sources: cod liver oil, liver, butterfat, egg yolks, seafood, organ meats, grass-fed dairy and meats. Notice that these are all fat sources too.

This is Mother Nature packaging the foods in the way your body needs them. Moms always know best!

For more nutritional guidance, along with training support for pregnant women, please visit FitandHealthyPregnancy.com

In a December 2008 publication on eating disorders, doctors Merry N. Miller and A. Pumeriega suggest, “Culture has been identified as one of the etiological factors in leading to the development of eating disorders.” They go on to further suggest, “these behaviors flourished during affluent periods in more egalirian societies.”

More affluent societies often allow women to play a greater role within the culture, and also boast an ideal of beauty being that of a thin, elegant woman. However, eating disorders may not directly relate to affluence, but the role that women play within the culture.

Ideal body?

Societies that restrict women’s rights tend to have extremely low rates of eating disorders. Likewise, cultures where women achieve greater equality among men are more likely to see a surge in ED.

Eating disorders in our society arise from an array of psychological, sociocultural, and interpersonal factors. Cultural pressures to be thin, along with several other factors, may trigger low self-esteem and tendency toward perfectionism. Eating eventually becomes a control mechanism, manifesting as the method to suppress deeply emotional feelings.

Therapy for Eating Disorders

With proper intervention, eating disorders can be treated.  Treatment methods may vary dependent upon how the patient reaches to different stimulus. If one method of treatment fails, do not give up hope.

Nutritional Therapy

Many rehabilitation and medical treatment centers offer nutritional therapy for those afflicted with eating disorders. Specially qualified dietitians and nutritionists work with patients in a supportive, non-judgmental, and safe environment. The initial goal of treatment is to stabilize your condition.

Nutrition therapy will also teach you to develop healthy eating patterns, and teach you to develop a healthy relationship with food. Therapists work with you and your family with unique goals and strategies that work for specifically with your needs and goals.

Please note that you may be required a hospital stay prior to entering a nutrition therapy program in order to restore your health and help return you to a healthy weight.

Dance/Movement Therapy

Dance/movement therapy, or DMT, is experienced in a group or individual setting with an instructor holding a Master’s degree, and who meets the requirements set forth by The American Dance Therapy Association. DMT is a therapy based on body movements that allow you to express feeling through movement and dance.

Studies show that many stricken with ED struggle with the inability to express themselves through words, a complication known as alexithymia, especially when dealing with feelings and fantasies. Often feelings that cannot be expressed through words are expressed through food obsessions.

Sessions with DMT allow individuals to find those feels and give a name to the pain they cause. The goal of DMT is to eventually take those feelings expressed through dance and movement into words.

Healing Touch Therapy

Healing touch is a form of energy therapy used by practitioners to support health through the use of their hands. Therapists use a non-invasive, heart-centered technique to clear, balance, and energize you. The focus of energy therapy is to remove congested energy that forms in your aura (energy field) and chakras (energy center) to promote mind and body healing.

Art Therapy

Deeply seated emotional issues are often found at the root of food obsessions. If you suffer from an eating disorder, you may find it difficult to express these emotions through words, either spoken or written. Art therapy is an excellent resource that provides you a different outlet for expressing your hidden emotions.

You may take group or individual therapy sessions to help you connect with issues that may have lead to your eating disorder.

The Feldenkrais Method

The Feldenkrais Method is a type of movement therapy that connects the mind and body, through reliance on attention and awareness to teach you to move beyond inhibited habitual patterns. This type of therapy works well if you are a long-term sufferer of ED, or have suffered through sexual or emotional trauma.

Many who suffer with ED feel uncomfortable in their own skin. The Feldenkrais method teaches you to access the brain in a unique way, creating new ways to perceive the self and find freedom in solving problems.

About Kellie

Kellie Davis is a graduate from Florida Gulf Coast University with a B.A. in English. She is now a freelance writer, contributor to the Olicious Life, and NPC figure competitor. She currently resides in Arizona with her husband and two young children.

Eating in Your Sleep?

Imagine waking up to find a trail of cookie crumbs on the floor and empty food containers littering the kitchen counter and you had no idea how they got there. Either Hansel and Gretel broke into the house or someone is playing a practical joke on you.

Or, you have a bonafide sleep disorder that causes sufferers to eat voraciously while they sleep.

Up to 1 million adults could be sleep eaters, a possible contributing cause of obesity. In fact, a good percentage of patients who attend obesity clinics have been diagnosed with a sleep-eating condition.

The Bane of Bedtime Banquets

Researchers are beginning to discover factors that link appetite, sleep and body weight. And as bizarre as it may sound, conditions that cause sleep eating may the reason some people continue gain weight despite their best weight-loss efforts. Two seemingly related conditions may offer more clues to this weighty issue.

Sleep-Related Eating Disorder

Nighttime sleep-related eating disorder (SRED) is classified as parasomnia, a category of sleep disorders that cause a person to do unusual things during sleep such as sleepwalk (somnambulism), scream (night terrors) and wriggle about (periodic limb movement disorder).

People with SRED appear to be sleeping, but get up and make a beeline to the kitchen. Sufferers are undiscerning foragers. Beside the usual snacks, uncooked foods, toxic substances and inedible materials can also make the menu. Never mind that the steel wool pad tastes like, well, steel wool. Down the hatch it goes. And some unusual food (and non-food) combinations could make your stomach turn. But that is not the only downside. Because sleep eaters awaken a few times a night, they never experience a full night of uninterrupted sleep which can leave them feeling like they never slept at all. This could be severely impact next-day functioning.

Not only can it sabotage a well-balanced diet, sleep eating can up the risk for cuts and burns if chopping or cooking takes place. It can also be life threatening, especially for people with food allergies and diabetes, who must tightly monitor and gauge food intake for proper insulin management.

The condition is a quite a mystery and the cause elusive. Many people with SRED started out as sleepwalkers or have been diagnosed with another sleep disorder, which points to a defect in sleep centers as the root cause.

Sleep is an extremely complicated biological process influenced by hormones and intertwined feedback systems. When the mechanism that controls wakefulness and sleep during a normal sleep cycles fails, a person can remain “asleep” but continue to walk, eat, or perform other activities (some people get in their cars and drive!). And paradoxically, SRED can also be brought on by certain sleep medications, which some people take to help them fall and stay asleep.

Night-Eating Syndrome

Another nocturnal nuisance is night-eating syndrome (NES). This problem is a little different from SRED and may technically not be a sleep disorder, but an eating disorder instead. Many people with NES however have trouble falling or staying asleep, a symptom of insomnia, which is why the lines are blurred to its classification. Alternatively, NES and SRED may be part of the same syndrome, but different parts of the spectrum. Regardless, this problem can be equally detrimental to one’s health.

NES sufferers may eat a normal dinner but between 8 pm and 6 am, it’s a feeding frenzy. They usually recall the eating episodes but the urges are uncontrollable, strong and occur at frequent intervals of wakefulness. High-calorie carbohydrates are the food of choice. People with NES can consume up to 50% of their daily calories at night. They wake in the morning full and satiated and often skip breakfast.

Like SRED, nighttime-eating syndrome is poorly understood. People with certain forms of depression and substance abusers are at higher risk.

Advice for All-Night Diners

If you find evidence of nighttime snaking in the bed, on the counter, or on the scale, you may want to think about getting evaluated for sleep-eating syndromes. Padlocking and alarming pantries, refrigerators and knife drawers can help, but they aren’t good long-term solutions. Since few doctors are knowledgeable about sleep-eating syndromes it may be best to find a sleep medicine specialist who can do proper sleep studies in order to diagnose a sleep condition.

Although there are no medications specifically designed for treating SRED or NES per se, many patients have found certain antidepressant and anticonvulsant drugs helpful. In many cases there will be a period of trial and error before the right medication or combination of medications are found.

Here are some action steps you can take in advance of meeting with your doctor. The answers can help make a diagnosis and guide treatment decisions.

• Ask your bedmate (if you have one) if they notice anything unusual occurring while you sleep
• Get a comprehensive medical exam to rule out any medical and mental health conditions
• Keep a sleep diary and write down how often you get up to eat (if alert and awake)
• Review all prescription, over-the-counter medications and dietary supplements to see if any could be affecting your sleep
• Stop taking prescription sleep medications to see if that helps
• Assess your sleep environment and sleep hygiene practices and make changes if necessary
• Keep high-calorie, empty carbohydrates out of the pantry and refrigerator
• Assess your level of hunger in the morning and note the time of your first meal
• Calculate how many calories you eat before and after dinner to see what percentage is eaten at night
• Find a doctor that will not dismiss your suspicions
• Identify any triggers such as stress and implement stress reduction techniques to quell urges

Here's to some restful sleep!

This article originally appeared at Dr.Oz.com.

I came across an article recently that was originally published on DrOz.com, listing the most popular home remedies, and stating which have been proven effective through a variety of tests, and which have been shown to be ineffective. I know you’ll like this information as much as I did!

Home Remedies Put to the Test

Often communicated by a trusted source, it’s easy to believe in the healing powers of home remedies. However, it can be difficult to differentiate a successful home remedy from an old wives’ tale. To clear up the confusion, Dr. Oz took some remedies YOU swear by and put them to the test!

Chicken Soup Cures a Cold

Method: We’ve all heard that chicken soup is good for a cold, and instinctively, this makes sense…but does it really work?

Verdict: It works! Chicken soup slows immune cells down, reducing the inflammation that causes cold symptoms. The steam also helps to clear stuff airways.

Apple Cider Vinegar for Heartburn

Method: Swallow a few teaspoons of apple cider vinegar rather than popping antacids to soothe heartburn.

Verdict: It does not work! Apple cider vinegar works for a lot things (like killing germs, weight loss and hair health) but unfortunately, there’s no evidence that supports it can help heartburn. And if it tastes bad, skip it altogether.

A Warm Drink for PMS Symptoms

This homemade warm, spicy drink contains oregano, rosemary, anise seeds and cloves. Drink before bed to ease the bloating, cramps and back pain that accompany your monthly period.

Verdict: Dr. Oz delivers his first ‘maybe!’ All the ingredients in this warm drink reduce bloating and gastrointestinal cramps, but there’s no research that links those ingredients to PMS symptoms. Here is the recipe for this drink – try it at home!

Nuvia’s Cramps Remedy
1 tbsp oregano
1 tbsp rosemary
1 tbsp anise seeds
1 tbsp cloves

Directions
Add two cups of water. Let it simmer until there is only half cup left, drink while is still very warm preferably before bedtime.

Clove of Garlic for an Ear Infection

Method: Insert a glove of garlic into your ear. Make sure the garlic you use is not broken, because it can burn you.

Verdict: It works! Herbalists recommend garlic drops to shorten duration and reduce the pain of ear infections. Garlic has potential to prevent or destroy pathogens, so this is a successful treatment option.

Turmeric Powder for Cuts and Scrapes

Method: Take turmeric powder and cover the area that is bleeding. For a deep cut or gash, cover with turmeric and apply pressure to stop bleeding and prevent infection.

Verdict: It works! Turmeric contains a raw material called curcumin, which is an antioxidant and an anti-inflammatory. Curcumin prevents some extra chemicals from being released from injured cells, reducing damage.

White Rum with Lemon Juice and Water as a Fever Reducer

Method: Mix together rum, lemon juice and water and then use a wash rag to apply to your arms, back and forehead.

Verdict: It does not work! Alcohol works to cool the skin so quickly that you begin to shiver, which works to raise your core body temperature. A 5-10 minute sponge bath with lukewarm water is far more effective. This treatment prevents a sharp decline in temperature by bringing it down gradually.

Water and Baking Soda for Acid Reflux

Method: Mix 8 oz of water with 1/4 tsp of baking soda and drink 3 times a day, 5 days a week for 3 weeks.

Verdict: It works! When you have acid reflux, acid is burning your stomach causing indigestion and discomfort. Chemically, the bicarbonate ion present in the baking soda will react to neutralize this acid, effectively treating acid reflux.

Glue for Removing Splinters

Method: Put glue over the splinter, let it dry, and peel it off to remove splinter.

Verdict: It works! Glue will stick to a variety of materials, so it can work for many types of splinters. The splinter will be pulled out at the same angle that it entered your body thereby alleviating the need for picking and scratching with needles. This procedure is safe and easy.

Mayonnaise for a Burn

Method: Apply mayonnaise to a burn immediately after it occurs and leave on for 10 minutes.

Verdict: It does not work! Applying mayonnaise or other types of food can actually breed bacteria and complicate the healing process. After a burn occurs, the most important thing is to cool it down. Direct ice can hurt the skin, but cold running water will work. Aloe is proven to help, and you should cover with sterile gauze to protect the wound.

Save it for your tuna.

Hydrogen Peroxide for Ear Infections

Method: Pour hydrogen peroxide directly into the ear.

Verdict: It works! Ear Infections are caused by bacteria in the wax that builds up inside your ear. The hydrogen peroxide causes a chemical reaction with the bacteria which results in visible bubbling. The hydrogen peroxide dissolves this bacteria and wax, making it an effective home remedy.

Make over your cardio workout so it’s easy on the knees

by Sarah McColl

Sometime in the past several weeks, either while while running at the gym, skiing on a frozen lake, or just walking weirdly, I managed to hurt my knee. Not being able to exercise in the usual ways has been devastating, but it turns out that female athletes are between two and eight times more likely to injure their ACL knee ligaments than men.

Studies have found that hormones associated with a women’s menstrual cycle may affect the laxity of the knee joint. For those as addicted to the mood-boosting effects of exercise as I am, here are some ways to exercise that aren’t as tough on the knees as pounding the pavement.

Stationary bikes

Even though you’re not going anywhere, there’s something transporting about riding a stationary bike. You can put on your favorite music, close your eyes, and just pedal in time to the music. Make sure your seat is high enough so that your knees are not bent beyond a 90-degree angle, and your knee should be slightly bent when your leg is fully extended in the down-stroke.  An upright stationary bike (as opposed to the kicked back recumbent bike) gives you a higher intensity workout.

Boxing

This idea comes courtesy of my girl Jillian Michaels. And by “my girl,” I mean she regularly kicks my butt in the living room via her workout DVDs. Just jabbing rapidly or shadow boxing while standing (or even perched on the edge of a chair) will get your heart rate up.

Elliptical trainer

Working out on an elliptical trainer Is as low-impact as walking but can provide more intense cardio. For those who really love to run but who can’t stand the impact on the joints (up to 3x your body weight with each step!), the elliptical machine can get close to scratching that runner’s itch. Ideally, choose a machine that gets your arms pumping in a push-pull action to get a full-body workout.

Ergometers

Ergometers are like stationary bikes, except instead of pedaling with your legs, your arms to do the work. Most gyms have at least one, and it’s a godsend for someone who can’t be on their feet at all but still wants to workout.

Swimming

Have you ever noticed how pro swimmers have some of the most miraculous bodies out there? The reason, in part, is that the water’s resistance makes your muscles work harder to perform movements than if they were traveling through air. Meanwhile, the buoyancy of water supports your entire body weight, making swimming a no-impact exercise. Here are 50 easy to moderate swimming workouts.

To protect your knees against injury, exercises like knee circles, wall sits, hamstring curls, and leg lifts can help strengthen the muscles that support the knees.

Unbearable PMS is not normal

In the book The Complete Idiot’s Guide to Natural Remedies, written by Chrystle Fielder, naturopathic doctor Holly Lucille says the menstrual cycle is not a steady straight line where your mood and personality stays the same, but that anything that is made more magnified or acute, in terms of the symptoms, like painful breasts, isn’t considered normal.

Dr. Susan Thys-Jacobs, MD, practicing endocrinologist and leader in the study of PMS, seconds that and says PMS is the result of a nutritional imbalance and that changes in your diet and lifestyle can reduce, if not eliminate, those pesky PMS symptoms.

Though turning to an over-the-counter or prescription drug may seem to be an easy solution, it only masks the root of your PMS symptoms and does little to solve your monthly suffering for good. Instead of relying on medications, try these natural remedies and put an end to the unpleasantness – or unbearableness – of PMS.

Natural remedies for PMS

1. Take a multivitamin

Balanced nutrition is essential for your health as well as in reducing the severity of PMS symptoms. According to Fielder, who is also a columnist for Remedy magazine, studies show that women who take a good multivitamin have fewer symptoms of PMS than women who don’t.

2. Up your calcium and vitamin D

Dr Thys-Jacobs, who created the PMS supplement Premcal, says, “If women don’t ingest enough dietary calcium and vitamin D, the hormones that regulate calcium react negatively with estrogen and progesterone and trigger PMS symptoms.” The PMS specialist says the typical American woman isn’t getting enough calcium or vitamin D through dietary means and that a supplement is a good way to ensure adequate intake. Fielder adds, “Calcium and magnesium, which is a smooth muscle relaxant, can help reduce cramps.”

3. Be sure to get enough B6 and folic acid

Birth control pills can cause deficiencies in B6 and folic acid, which can cause depression and fatigue during PMS and menstruation. Vitamin B6 is responsible for red blood cell metabolism (a deficiency can lead to anemia), blood sugar levels, and function of the immune and nervous symptoms. A good multivitamin will keep your B6 and folic acid intake covered as can dietary consumption of whole grains, beans, lean meats, bananas and baked potatoes. A deficiency in folic acid can also cause lethargy or, at worst, anemia. Up your intake of fortified whole grain cereals and leafy greens, such as spinach.

4. Iron is important

Because of the loss of blood during menstruation, women can get tired and even anemic if their iron intake is too low. To keep your energy up all month long, be sure to get enough iron in your diet – and don’t overdo it with supplements because too much iron can lead to constipation and toxicity. If you’re exhausted, talk to your doctor about testing you for anemia.

5. Fill up on flax

According to Fielder, ground flaxseed is high in lignans, which help bind up free estrogen, and high in fiber, which will help relieve constipation and move hormones out of the body. Flax also contains phytoestrogens that can help reduce PMS symptoms because they bind to estrogen receptor sites, blocking stronger estrogens.

6. Go gamma linoleic acid

Found in borage oil, black currant oil, and evening primrose oil, gamma linoleic acid increases a substance in the body called prostaglandin E-1, which will help reduce inflammation and relieve breast tenderness, cramps and headaches. Fielder says taking vitamins C and B6 as well as magnesium and zinc, will help the body use gamma linoleic acid more effectively.

7. Herbal remedies for PMS

Fielder recommends chaste tree berry, a favorite of the ancient Greeks, to help balance hormones and reduce PMS symptoms. She says chaste tree is often taken together with black cohosh, an herb used by Native Americans for menstrual cramps and menopause.

Herbal remedy licorice (Glycyrrhiza glabra) is another phytoestrogen that can ease breast tenderness and bloating. Fielder warns, however, do not take licorice if you have blood pressure, diabetes, or kidney, heart or liver disease.

Dong quai, a popular herb in China, is an herb also used for treating PMS and other symptoms of hormone fluctuations.

8. Try a cup of tea

Agatha M Thrash, MD, co-founder of Uchee Pines Lifestyle Center in Seale, Alabama, recommends red raspberry, chamomile, catnip, and partridge berry teas for PMS. Fielder recommends valerian, for its relaxing properties, and dandelion leaf tea, because it acts as a diuretic (do not drink if you are taking prescription diuretics).

9. Relax and recharge with aromatherapy

To battle the fatigue that often comes with PMS, put a few drops of lavender, rosemary, or lemon balm in a diffuser and breathe deep. You can also try lemon balm to reduce stress or rosemary to help clear your head.

10. Ease PMS with exercise

Though exercise may be the last thing you want to do when you’re in the throes of PMS, it is actually quite effective in helping reduce PMS symptoms. Aerobic or cardio exercise reduces stress, boosts circulation, releases endorphins, and has been shown to reduce the uncomfortable symptoms of PMS, in addition to the many other health benefits it delivers.

If you have any questions about taking supplements or herbal remedies, talk to your doctor or a naturopathic specialist.

The above article originally appeared on Health & Wellness.

Once the munching begins, it doesn’t seem to end for hours. You keep on eating, and eating, and you sense being full… but the feeling doesn’t do much to help you stop.

So what can you do to stop before you even start?

Outside of quitting your job and trading in your guy for someone a little less stressful, what else can you do?

Life has a way of serving up plenty of reasons to stress — but that doesn’t mean that stress has to lead you straight to your binge! Your reaction is what has to change. That‘s the key to stopping the vicious cycle.

Look familiar? It happens to us all!

After all, you know that the binging you do will leave you feeling empty inside, adding additional stress with which it’s even more difficult to cope. Not only that, it may result in a cycle where you’re overtraining in an attempt to make up for the binging, and crash dieting — resulting in more overeating. It just doesn’t end!

Tools You Can Use

There are a number of different things that can be done in order to prevent stress binging from taking place in the first place, and some of them work effectively — as long as they’re done before the binging even begins. They mostly involve distraction and calming your nerves — and even if you don’t feel that the following can help you, I highly recommend giving them a shot anyway; you just may be surprised at how well they work.

• Meditation.

This is, without a doubt, one of the most effective ways of reducing your stress. Many people consider meditation to be a spiritual experience, but it doesn’t need to be something difficult or out of the ordinary in order to work well. Simply sitting in a quiet space (even a closet will work if you live with noisy roommates), and reflecting on positive things is enough to clear the mind and allow the stress to ease away.

Many times, people find it effective to give themselves the first hour of the day to take it easy and simply relax. Even if it means rising a little bit earlier, it’s often very much worth it as you’ll begin your day with a positive, relaxed mindset — and no matter how tough the day ends up being, you’ll be much less likely to overreact or be stressed to the point of binging by day’s end.

Enjoy your breakfast in peace, take the time to relax and to enjoy a calm mind. Positive thoughts lead to positive behavior!

No need for perfect poses or techniques, it's all about relaxation.

• Herbal tea.

Sure it’s simple, but it WORKS! When you’re stressed and in the mood to munch, making yourself a cup of herbal tea will calm you in more ways than one. Just think about it: All of your senses are indulged — you’ll smell the calming herbal scent, you’ll taste the delicious tea, you’ll touch its warmth, hear yourself sipping on it, and if you get good tea, you’ll get to see the tea leaves open up — quite entertaining, actually.

Not sure what tea to try? You can’t go wrong with Mighty Leaf!

• Get outside!

Snowed in? Grab a shovel and clear your driveway! Sunny out? Go for a walk. Dark and chilly? Dress warm, grab your iPod, and go for a quick jog. Had enough cardio for the day? Go for a drive! Don’t own a car? Take the bus to the nearest mall and browse around!

There’s always stuff to do outdoors, and when you just know you’ll binge if you stay home alone, it’s best to find your distractions outside!

• Call a friend.

We’re all too busy to stay in touch with old friends these days. When you’re feeling weak AND have the time to act on those binging tendencies, a quick chat with a friend will come in handy in more ways than one. It’ll serve as stress relief and a distraction, in one — you’ll be much less likely to think of food once you’re off the phone.

Loner or not, we can all use a good chat now and then.

• Do your nails.

You can’t eat until they’re dry — and by the time they are, chances are good that your intense urge will have passed. The extra benefit is nicely manicured hands.

• Journal.

You’re feeling stressed and emotional, which is why you want to binge in the first place. Why eat if you could just express your emotions? That’s what you really want and need to do, and there’s no better way than by journaling!

If you don’t already have a journal in our journal section, start one now! Not only will getting your feelings out by typing them out therapeutic, but you’ll also find support from lots of girls who are likely going through similar experiences. What’s better than that?!

• Play some online games!

When all else seems to fail, a simple, quick, and fun distraction may be just what the doctor ordered! Here at O’life, we now have an extensive arcade that’s full of various fun games. You’ll forget all about those cravings and stress once you start getting yourself distracted. It works, just give it a shot!

Got your own relaxation or distraction tips? Share them below!