Fall 2013

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Energy BoostersWays to Get You Through the DayRebecca Jones

You know you're supposed to get your eight hours!

"All you needis love. But alittle chocolatenow and thendoesn't hurt."-Charles M. Schulz

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In this Issue

Energy BoostersHappiness is ContagiousFabulous Figs

No amount of coaxing, pleading, orpedal pumping could get the engine inthe rental car to turn over. It was goingnowhere. The travelers had filled the carwith unleaded fuel, but it had a dieselengine. It had been able to run a littleway on the wrong fuel, but not far. Andwhen it finally stopped, it stopped forgood.

Sometimes cars and humans aren't sodifferent. Both need the right fuel torun at maximum efficiency. Put toomuch of the wrong stuff in, and abreakdown may be unavoidable.

Here are some tips to keep your bodyhumming along like a well-tunedengine, full of energy.

Be Snack SmartStrategic snacking can be a good way tosmooth out dips in your energy level andavoid hunger cravings that can lead youto overeat when you finally do sit downto a full meal. So go ahead and snack.Just be as choosey in your snackselection as you are in meal planning.

Don't fall for the fiction that all

so-called "energy bars" are unpalatablebut good for you, while candy bars aredelicious but bad. Many energy bars arefilled with sugar, so read labels, and lookfor high fiber, high protein, and limitedcarbs.

Nuts are among the best choices forhealthy, pick-me-up snacks,nutritionists say. Nuts such as almonds,Brazil nuts, cashews, and hazelnuts areall loaded with magnesium, a mineralwhose health benefits include improvingheart health, decreasing the risk ofdiabetes, reducing stress, improvingmuscle functioning, and reducinginsomnia.

Another super snack food is dark

chocolate, which is rich inheart-protecting antioxidants and canimprove blood flow, which will energizeflagging muscles. Even milk chocolategets a thumbs up because it providescalcium for the bones. So enjoy it--inmoderation.

Snack smart and benefit from sustained energy throughout the day.

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Stay HydratedJust because you're not thirsty does notmean you aren't dehydrated, and evenslight dehydration can leave you tiredand lethargic. The answer is, of course,to drink plenty of water. If the taste ofplain water doesn't excite you, considersome of the flavored varieties, keepingin mind that loads of extra sugar shouldbe avoided.

One increasingly popular healthyhydration alternative is coconut water,which studies suggest may hydrate morequickly than plain H2O and whichcontains more potassium and lesssodium than other energy drinks.

Massage and MoreThe inherent demands of your life maylead to muscle strains, stress, and otherconditions that can affect your energylevels. One of the best strategies is to getinto a regular pattern of receivingmassage. If you feel the need for somequick bodywork between sessions,consider self-massage possibilities.

One option is to use a foam roller, afirm foam log that comes in varyingthicknesses--think of them as comfyrolling pins. You can use your own bodyweight to generate direct pressure as youroll over the roller, working out muscleknots.

Aromatherapy is also a great way to get aquick energy boost, as certain scents areable to fight fatigue. Queen among themis peppermint, and other lethargybusters include eucalyptus, citrus,cardamom, and even cinnamon andblack pepper.

Get Some RestThe number one myth about sleep isthat you can get by on six hours a night.The truth is that the further away youdeviate from getting eight hours sleep anight--and some people get too much,not too little--the greater the risk ofcardiovascular disease, depression,obesity, and a host of other maladies.

Make sleep a priority. Get on a regularschedule, stick to it, and stop allotting tosleep only whatever time is left over aftereverything else gets accomplished. Onceyou've gone to bed, though, you have toactually go to sleep, and for many peoplethat's no easy feat.

Caffeine is often the culprit. Caffeine isa great pick-me-up first thing in themorning, but it has a six- to seven-hour"half-life," meaning that half thecaffeine in that cup of coffee youconsumed to ward off the 3:00 p.m.doldrums will still be lingering in yourbloodstream after the 10:00 p.m. news.

Another stimulant many people don'toften consider is light--particularlylight from a computer or televisionscreen. Dim light from a soft readinglamp is fine, but the bright blue light ofelectronic devices sears itself into ourminds and fools them into thinking it'sstill daylight outside, which makes fallingasleep seem unnatural.Heat, whether internal or external, willalso disrupt sleep. The ideal roomtemperature for sleeping is around 65degrees. The cool air then wicks awayheat from your body, which allows youto fall asleep. Anything you do to

increase your body's core temperature,like exercising or eating a big meal rightbefore bedtime, makes it harder foryour body to cool down to a comfortablesleeping temperature.

Naps are tricky luxuries. Taken wiselyand in moderation, they'll restoremental alertness and fuel you through along afternoon. But too long a nap or apoorly-timed nap will leave you feelingdrained after you get up, and will makeit harder to fall asleep come bedtime.Timing also matters. Grab a morningnap to boost your creativity and mentalalertness or a late-afternoon nap torestore lost physical energy and boostyour immune system--a nap aroundnoon provides a little of both.

Rebecca Jones is a Denver-basedfreelance writer.

Surrounding yourself with happy people is healthy!

Happiness is Contagious

Fabulous FigsThis little known fruit is rich in beauty benefitsShelley Burns

Maybe mom was right. Research suggeststhat surrounding yourself with friendsand family who are happy can actuallyincrease your own happiness.

Scientists at Harvard University and theUniversity of California, San Diego,found that emotions, particularlyhappiness, have a viral effect in how theyspread from one person to another. Forevery happy person in your physicalsocial network, you have a 9 percentchance of increasing your ownhappiness. The effect is morepronounced the closer someone is toyou geographically, and it does not seemto include electronic communications.The study, "Dynamic Spread ofHappiness in a Large Social Network,"can be found online in the BritishMedical Journal (www.bmj.com).

This is especially good news consideringthe potential health benefits ofhappiness and positivity. A studypublished in Stroke magazine hasindicated a "significant association"

between optimism and a reduced risk ofstroke. This is in addition to studies thathave linked optimism to a healthierimmune system, faster wound healing,and a lower risk of heart disease. Whilethe exact cause of the benefits is notclear, one theory is that optimisticpeople are more likely to take care oftheir health. In addition, there is hopethat teaching optimism could becomepart of a preventative program forvarious conditions.

What's one way to get happy? Trymassage! Exposure to stress, acontributing factor to unhappiness, overa long period of time can increase therate of neural degeneration and increasethe risk for Alzheimer's disease. Luckily,a study from Umea University in Swedenhas shown that just five minutes ofmassage has the potential to lower stress,and 80 minutes of massage has atremendously positive effect on stresslevels. Get massage, get happy, and cheerup your friends and family!

As one of the oldest fruits enjoyed byhumans, figs have a known historydating back to 9200 BCE in the MiddleEast. Part of the fig's mythology was thatit had medicinal properties, likebuilding muscle, enhancing fertility,and increasing stamina. Figs wereconsidered a valuable gift in ancienttimes because of beliefs about these andother medicinal benefits.

Figs are enjoyed in Mediterraneancountries, a region that has one of thehealthiest diets in the world.Mediterranean cultures appreciate thenutritional potential of the fig, thebenefits of which have been overlookedfar too long in North America.

Figs are being used today to hydrate skinand restore its elasticity and firmness.They also help prevent cracked lips and

premature wrinkling. Figs have excellenthydration properties, since each has awater content of approximately 3/4 of acup.

Alpha hydroxy acid (AHA) is used torefresh and brighten skin and is oftenused as an ingredient in skin exfoliation.Figs have natural AHA properties, andwhen ingested, behave somewhat likeinternal exfoliants. They also promotehealthy digestion.

This ancient fruit also contains ficin, anantioxidant enzyme more powerful thanpapain (the active ingredient in papaya)for its ability to repair skin and slowaging.

Dried figs consist of a great source ofsoluble and insoluble fiber. Insolublefiber has been shown to reduce

low-density lipoprotein (LDL), betterknown as bad cholesterol. Keep in mindthat dried figs are high in natural sugarsand should be used with caution if youhave high blood sugar levels or diabetes.

Update your thinking on figs. They arenot only a great source of fiber, but theyare also a wonderful skin-enhancingresource.

Shelley Burns, a doctor of naturopathic medicine,completed studies at the Canadian College ofNaturopathic Medicine, and has certification incomplementary and integrative medicine fromHarvard University.

"People are justas happy as theymake up theirminds to be."-Abraham Lincoln

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Buy 6 and the 7th one is free!!

The free session can be yours or it can be given as a gift tosomeone special!

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