Contents

Some helpful sleep tips for those who wish to improve the quality of their lives.

Americas Sleep Epidemic: Some Helpful Tips

Americas Sleep Epidemic: Some Helpful TipsIf you feel tired while reading this short article, it is already happening to you...An estimated 100+ million Americans have occasional sleep problems, of which 40 million have so-called "sleep disorders", and over 75% of the population is walking around deprived of sleep on a daily basis. Studies show it only is getting worse with each passing decade, and there are no signs of the situation becoming any better. In fact, over the past 5 years alone there has been a startling 33% increase in those of us reporting trouble sleeping! Can you imagine what statistics in another decade will be like? Unfortunately, it does not look like we are heading in the right direction. (You can read more statistics at the following URL: http://www.sleepfoundation.org/.)In our busy, fast-paced society, it seems we are constantly moving, thinking, and trying to get "more" done. The first thing many of us think of doing when we do have so-called "free time" is to catch up on a little TV or do some activity that we have "not had the time to do", aside from catching up on our sleep. And greater quality and quantity sleep is exactly what most of us really need.Sleep studies clearly show that not receiving the quality and quantity sleep affects our lives in negative ways, sometimes greatly. It can change the way we see and experience our lives and the world around us in dramatic ways.Some of the following can help us identify when we might not be achieving enough quality sleep each night: * Feelings of tiredness at some point throughout the day * Falling asleep within a few minutes when going to bed * Decreases in levels of intolerance and increased levels of hostility * Reduced ability to concentrate * Slowed reflexes * Impaired judgment * Apathy * Unusual weight gain or loss * Change in body temperatures that lead to feelings of chilliness * Unusual levels of anxiety * Falling asleep when inappropriate * Reduced creativity * Reduced ability to think logically or handle complex tasks * Increased levels of self-consciousness with increased levels of anxietyIf you find any of these attributes apply to you, you might want to sleep a little longer or sounder each night.Amazingly, one of the quickest ways to improve the quality of our lives and waking hours, as the statistics show, is to simply get a better night's sleep. It is such a simple answer to such a complex problem.If you are having troubles falling asleep, there are things you can do that can help you very quickly. Yes, the following might seem obvious to many folks, but sometimes we miss the obvious. So, let's cover some quick and easy ones first.Two Things to Avoid: Caffeine and NicotineReduce the levels of caffeine used throughout the day. Studies show that people who have insomnia already have a higher metabolic rate (typically 9%) than those who are sleeping normally. It would take about 4 cups of coffee to raise a normal sleepers metabolism to the same rate. From this metabolic indicator, although the person with insomnia does not feel wide awake and shows all the signs of not achieving enough sleep, we can see that a person who intakes caffeine actually on average is highly physiologically aroused. After all, caffeine is a stimulant!The short of it...reduce the levels of caffeine intake throughout the day. Obviously, we are not going to say quit totally, even though it can help. Of course, the last thing you want to do is drink the caffeine within a few hours (three or more) before attempting to go to sleep.List of items, both food and beverages, that may contain caffeine: * Coffee - Brewed (drip or percolated), Instant, Many so-called "decaffeinated" coffees * Tea - Brewed (drip or percolated), Instant, Many so-called "decaffeinated" coffees * Cocoa * Chocolate (Light, Dark, Baker's, etc.): Beverage or Food. This includes hot chocolate milk. * Most Sodas: Including "Diet" and "Clear" Sodas - Coke, Diet Coke, Mr. PIBB, RC Cola, Diet Pepsi, Pepsi, Canada Dry, and many othersNext, nicotine intake can have a dramatic affect on our ability to get a good night's rest. Just like caffeine, nicotine is a stimulant. Smoking is the primary way of ingesting nicotine. Smoking can raise blood pressure, stimulate brainwave activity, and increase heart rate.Studies have shown that smokers actually have greater difficulties falling asleep and wake more times during the night. It is possible the later is a symptom of withdrawal. And, when people have quit smoking after regularly smoking from 1 to 3 packs of cigarettes a day over at least a two year period of time, studies have clearly found it is easier to fall asleep and sleep more soundly with less awakenings at night.Obviously people are not going to just quit smoking, as most who have the habit realize how addictive it really can be. So, maybe lessen your smoking intake and only do it a certain points during the day. Try not to have any cigarettes close to bedtime and try, like the case with caffeine, to limit your usage to several hours before bedtime, which can help greatly. If you want to quickly work toward getting a better night's sleep and you smoke cigarettes, then to quit smoking is one of the quickest ways to help achieve your goal.Bedroom Sleep Tips!There are many more things we can do, to achieve a better night's sleep, including taking a look at different aspects of our bedroom or sleep environments. Many of the following list will be subjective, so you will want to find out by focusing on a few and making small changes through time to what personally works for you. * Bed Sheets: comfort... silk may be romantic, but not always practical. Your sheets should "breathe" well. * Room Temperature: not too hot and not too cold. Some people find it easier to keep the room cold and wrap up warmly in their bed sheets. If your feet are cold... easy enough... wear socks. * Noise or Sound: the less the better, although some people might consider an underlying, constant sound to help with sleep. * Humidity: If you find your throat is scratchy/sore, your skin feels dry, or you have congested sinus passages, it might be because your room is too dry. If you feel warm, sweaty, and moist, you might want to see if there is too much humidity in the room. * Lighting: the darker the better. * Drafts: some people like a draft, while it bothers others. Keep an eye on this one for sore through or tight chest while sleeping. It might mean you have a draft in the room. If you can, open a window and let in some fresh air, as air can become stale while stagnant. * Cleanliness: Ok, simple... keep it clean. This can keep the air fresh and help with sleep. * Bed Equals Sleep: Use and associate your bed with sleeping only and not other activities. Read or do you "home" work somewhere else... not in bed. Associating the bed with something like work or even TV can keep us up at night. Associating it with relaxing activities, sleep or even sex, can help us fall asleep faster and sleep more soundly at night. * Clocks: the click-click-click of mechanical clocks, the brightness from digital clocks, or just having a clock in front of us can be a distraction. For some, the constant sound of clicking might actually be good for sleep. * Pillows and Mattresses: Take your time and find what will work for you. The new memory foam pillows, although sometimes seemingly expensive can be worth every penny. Make sure they are high quality products, high-density (approx. 5lbs. per cubic foot) memory foam, as there are a lot of cheap, lightweight "memory foam pillow" s on the market today. With your mattress, take your time and make sure you can test run a bed at home, so you can take it back if yours does not work for you. * Biggest sleep tip of all: Take your time and BE PATIENT with yourself. See what works best for you. It's worth the effort. Simply reading each of the above can help make you conscious of ways you might not have noticed in the past, and this will lead to improve your own life, by achieving a better night's sleep. Take your time and be patient.These are just a few things about our sleep context that can help us achieve a better night's sleep and improve the quality of our lives.As the statistics clearly show, most of us are walking around half awake every day, which means in all probability we are not living a higher quality of life we could be and other areas of our lives can suffer. Both psychical and psychological problems can arise by not achieving enough quality sleep.Take the above tips and run with them. Take your time, be patient, and find what has helped others and how you can help yourself improve the quality of your life through a better night's sleep. It's time stop the growth and reverse America's easily unnoticed sleep epidemic.If you have any questions or comments, you are more than welcome to stop by my website: http://www.stasispillow.com where you can contact me, read a lot more about the topic of sleep, and even take a sleep IQ test and develop your sleep knowledge. Hope some of these tips help! They can really improve the quality of your life. I am proud to say they have helped improve my life and many others. Sleep well!

A Battle of Great Proportions: The Fight Against Obesity

A Battle of Great Proportions: The Fight Against Obesity

Recent studies came up with a statistical figure that approximately fifty-eight million men and women are overweight; roughly forty million are obese; and around three million are morbidly obese. Another study said that eight out of ten adults over twenty-five are overweight.Being overweight and obese has been an on-going concern for a lot of adults. Surveys say that the population of obese people has increased drastically in the United States alone, and that cases of obesity-related health risks have grown at an alarming rate. Contributing factorsA variety of factors play a contributory role in obesity, and these are:1.Energy imbalance. This occurs when the amount of calories consumed does not amount to the amount of calories used or burned. 2.Calorie consumption. The availability of a lot of pre-packaged foods, fast food restaurants, and soft drinks which are generally high in fat, sugar, and calories contributes to an excessive calorie intake.3.Calorie usage. People are becoming more and more sedentary, and the lack of physical activity is causing the excess calorie to become stored fat.4.Environment. People spending too much time inside the house in front of the television may find it less enticing to go out for a walk or engage in any sporty activities.5.Genetics. Genes play a part in passing on disorders that may cause obesity.6.Diseases. Illnesses like Cushings disease, Bardet-Biedl syndrome, and Prader-Willi syndrome may cause obesity.7.Medications. Drugs such as steroids and some antidepressants may cause significant weight gain.Complications/Risk factorsObesity isnt just a simple concern for ones appearance, it causes a multitude of health dilemma that can be harmful to the health. Among these complications are: Insulin resistance, type 2 diabetes, hypertension, stroke, heart attack, congestive heart failure, cancer, gallstones, gouty arthritis, osteoarthritis, sleep apnea, and pickwickian syndrome.Weight lossNow that youve learned of the repercussions of being "overweight and obese" , its time to consider shedding off some pounds. Here are some ways to lose weight:Diet. Watch what you eat. This doesnt mean you have to starve yourself or count how much you eat. A balanced diet makes sure that your body is nourished with the necessary nutrients needed for the day.Exercise. Integrating a simple exercise routine for an hour or two everyday may prove helpful to burn off calories you ate. This may be as simple as walking a block or two, doing a set or two of sit-ups, or performing basic stretching exercises.Surgery. Weight loss surgery is performed only for severe obesity cases where diet and exercise has very little effect. This is advised for people suffering from serious obesity-related health concerns. The operation aides in weight loss by restricting food intake and, in other operations, interrupt the digestive process.Living with obesity is difficult. Much more if youre living with its complications. Keep in mind that you dont have to stay obese. Stand up and take action. Rid yourself of this heavy burden and work your way out to a slimmer, healthier you. Take comfort in knowing that you have the power to save yourself from obesity.

What The Heck Is The Goof Troupe?

What The Heck Is The Goof Troupe?

Simply put, the Goof Troupe is an organization that teaches people to lose weight and improve their health while still enjoying the finer things in life. You know, like pasta, red meat, dessert, frappuccinos, alcohol, etc. You see, the single biggest problem with most weight loss or health improvement programs is that they are NO FUN! They require you to live by some very strict code of do this, dont do that. If you happen to step outside the boundaries of the program, your progress and your state of mind take a painful hit, and you end up right back at square one. Does that sound familiar?The miraculous method by which Goof Troupe members are able to still enjoy the taboo items like those listed above is due to 4 things:1) Structure2) Support3) A reasonable amount of physical activity.4) Proper portion control, nutrient intake, and vitamin/mineral intake.I know, I know it sounds too easy, right? Well, it is both easy as well as effective, and you can start taking advantage of this program right now!People who get a reasonable amount of activity, control their portion sizes, and get the appropriate intake of vitamins and minerals are healthy, they dont carry around a bunch of excess bodyfat, and they can jump off the wagon on a regular basis because they do the right thing the rest of the time.Also, no one wants to be healthy by themselves. Even the most confident and self-motivated people still have the basic human need for positive reinforcement, and a helping hand to keep them on the path to success.Having structure in a health program is just as important as having support. If you had 100 people who were willing to bend over backwards to support the needs of the other group members, but those 100 people didnt have a clue what they were doing, then that group would be on the fast track to failure wouldnt they?In getting back to the question of What is the Goof Troupe, we answer with this:The Goof Troupe is a social group whose members work together to be healthy most of the time, so they can enjoy being UNHEALTHY the rest of the time!A Goof Troupe can contain any number of people, but a typical social group will include at least 3 or 4 people, and as many as 10 or more. The group meets once each week so that all members can take advantage of the group support, tips, and instruction, and those meetings are typically followed up by going out and having fun!All Goof Troupe members utilize the same basic concepts of portion control, healthy eating, and physical activity as outlined in the Goof Troupe lifestyle improvement system, the Tahiti Trim Plan 40 program. The TTP40 program ensures that all members are not only eating the proper portion sizes, but eating often enough as well. 9 out of 10 people who are overweight actually do not eat ENOUGH. The TTP40 program also contains all of the vitamin/mineral supplements that are needed by all people, and it outlines a program of physical activity that ensures that all Goof Troupe members are using more calories than they are taking in. That equates to "weight loss" , by the way! In addition to the weekly meetings, most Goof Troupe members will see each other much more often than that. The Goof Troupes are as much social clubs as they are a lifestyle management program, and members are encouraged to engage in support, social, and health-related activities as often as they like. The Goof Troupe concept is a starting point a guideline for you Pirates of the Caribbean fans! The Tahiti Trim Plan 40 program and the Goof Troupe weekly meetings provide the structure, support, and information that allow all members to "lose weight" , be healthy, and most importantly to have FUN!In addition, the Goof Troupe founders are able to get all Goof Troupe members and leaders a discounted price on the Tahiti Trim Plan 40 products, which means that the program is less expensive than ANY comparable program on the market. Also, people who start Goof Troupes in their areas can get their own products for free, or even make some Fun Money that they can use to enjoy their new found level of health or weight loss!

Take Care Of Your Ears

Take Care Of Your Ears

There are many things in life to think about and even even more things to take care of as you get older. Adults have so many responsibilities that they must handle in life, it is hard for us to keep track of everything for ourselves let alone for our families. One of the most important things that each human is responsible for is their body and their health, and ears are one thing that is often overlooked.When you think about taking care of your health, how many of us really take time to consider the importance of our ears or of taking care of our ears? Probably not too many. Why? Because I think that for the most part we take our ears, like so many other parts of our health, for granted. I think another reason why we are not careful about our ears is because it is rare to hear of someone having ear problems, so we figure we will not have any problems either.I met someone with an unlikely story that changed my perspective of taking care of my ears. Like many other people I know, this person was careless when it came to ear health. She never cleaned out her ears or removed the wax that would constantly build up in her ear cannals, and she would never protect her ears when she spent a lot of time in the water.To make a long story short, this woman ended up losing hearing in both of her ears simply because she didn't take care of them in everyday ways. Now, I know this story isn't typical, but it also isn't an isolated situation. I am writing simply to alert people to the importance of taking care of their ears on a regular basis.Get in a for a physical and don't let your physician pass by your ears without giving them a full check. And take care of your ears. Get regular cleanings and wax removal, and be careful with your ears especially if you spend a lot of time in the water or around really loud music. You might be surprised how much loud noise affects hearing.Your ears are one of your most important posessions, and hence, one of your most important responsibilities. So start today taking care of them with the attention that they deserve. It's for your good and so you'll still be able to hear well many years down the road.

Wads Of Winstrol For Sale

Winstrol, generic name Stanozolol, is a derivative compound of dihydrotestosterone, but its action is much balmier than its androgen. Technically, it is classed as an anabolic steroid, which presents a slightly greater propensity for muscle development than androgenic activity. Stanozolol is available in 50 mg/cc, 2 mg/tab or 5mg/tab. It is a fairly low androgen that doesnt seem to aromatize. It can be poisonous or deadly to the liver in excessive doses. Often, women use winstrol, but sometimes it can cause masculinization, even at small doses. The users inform that the muscle benefits they get from Winstrol are satisfying, and they are well retained even after its discontinuity. Jocks also discover that Winstrols injectable version is much better than its oral form. The Winstrol dosages range from 3-5 ccs weekly for men, 1-2 ccs in women. Oral doses generally range between 16 to 30 mg on a daily basis for men, 4-8 mg for women.The pharmaceutical companies are openly producing winstrol for sale. Lawfully, "winstrol for sale" is permitted as prescription medicine. However, a lot winstrol for sale is openly available from black marketers, specially, druggists, vets, and medical doctors. Often winstrol for sale in black market are fake and counterfeit. The pharmaceutical companies are required to produce winstrol for sale under proper pharmaceutical actions and in a lawful manner. But, illegitimate or unlawful drug traders are circulating the Winstrol for sale that are mere chemical replacements. The illicit winstrol for sale is very dangerous and have negative impact on users. On the other hand, Internet is also attaining much popularity where people, who can find bulks of illegal winstrol for sale. There are also several approved online drug stores offering winstrol for sale. There is a strong need of some strong authority to supervise and restrain illegal winstrol for sale. People are advised to purchase steroids from authentic and lawful pharmacists and only for positive usage.

How To Get Your Booty In Shape Before Summer

Copyright 2006 Adam KesslerA little junk in the trunk. Shake that booty. Rumpshaker. And Jennifer Lopez. For the longest time our society has had a fascination with the derriere. Whatever it is, people want to make sure that they are looking good from behind. With bathing suit season right around the corner, you have to make sure that area is shaped up nicely. Im sure you dont want anything jiggling where it isnt supposed to be so that you are able to strut your stuff so to speak. Summer is almost here, so we have to work quickly. Lets show you how to get that round, shapely butt ASAP!To get the derriere in the best shape possible, you will first have to do some exercises with weights. The following three exercises are killer shaping exercises for the butt:1. Squats The king of all leg exercises, this exercise will really firm up that back region, if done properly. Standing tall, with your feet shoulder width apart, bend at the knees and thrust your hips backwards like youre going to sit in a chair. Make sure your knees dont go out past your toes when you squat, keep your weight on your heels and stay flat footed, and go deep enough on your squats so the top of your thigh is parallel to the ground. Supposedly, this is a "Jennifer Lopez" favorite.2. Lunges Another great exercise for the butt. If you were to just do lunges, you would make all your friends jealous of how firm your butt has become. Remember to step a good length, keep the foot flat, dont let the knees go past the toes, keep your back tight, and explode back to the standing position.3. Stiff Legged Deadlifts You will feel this all through the posterior region, but it will be well worth it. This exercise will require you to hold weights in front of you. Keeping your back tight, push your hips backward, like you are trying to shut a car door, and bend at the waist. Go until your hamstrings wont allow you to and then return to the starting position by bringing your hips in.With these exercises, you want to do 12 to 15 repetitions, for 3 sets. Find a weight that is challenging, not easy.Now, to really get the butt looking great, you need to make sure there isnt a lot of body-fat around the area. To do this, you have to watch your diet. Dont eat a lot of processed foods. Find carbohydrate sources that are from whole fruits and vegetables, whole wheat pasta, and whole wheat breads. Make sure you eat plenty of protein from sources like lean meat, chicken, turkey, and fish. Finally, reduce the fat intake by avoiding saturated and trans fats.You will also need to do cardiovascular exercise so that you can burn away excess body-fat. Find a piece of equipment that will get your heartrate going for 25-35 minutes. You want to be able to speak sentences and not gasp for breath as you are training. Riding the bike, walking, elliptical machines are a great way to get your cardio work in and well help burn away that body-fat.If you can combine your diet and cardio, you will be able to show off that finely tuned rear end of yours because the body-fat will be gone. If you neglect either of one of them, you could risk making your butt a tad bigger. So, stay disciplined, work hard, and I think you could have the derriere that you will gladly want to show off at the pool this summer.

Summary

Some helpful sleep tips for those who wish to improve the quality of their lives.