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Monday, September 8, 2014

Let's talk about Melatonin...

With over 200 hormones in the body doing hundreds of different jobs, it’s important to keep them in balance.

Melatonin

To keep you happy and rested

The sleep hormone melatonin is secreted by the pineal gland in the brain during hours of darkness and is switched off at dawn by the bright light of day. It helps you to sleep and regulates your body clock.

What can go wrong?

If you ignore your natural biological day/night rhythms by staying up very late, jetting across time zones, or working night shifts, you may pay the price with an out-of-synch body clock. Fatigue, lack of energy, lapses in memory and concentration are typical symptoms.

Happy hormone tips

If your body clock is struggling because of jet lag or broken sleep, set an alarm, suggests Professor Jim Horne, Director of the Sleep Research Centre at Loughborough University. “The most important way to correct your body clock is to have a regular wake up time, even if you’ve had a late night. A constant bedtime is not nearly as important as your wake up time.”
Use window coverings which allow some of the dawn light to filter into your bedroom to help signal a natural stop to melatonin production.
Eat more foods containing vitamin B6, such as chicken, pork, chickpeas, cereals, brown rice, potatoes and bananas – research suggests that vitamin B6 boosts melatonin levels and can improve mood in women who are depressed.

A fast solution is to supplement. Arbonne has a natural spray which contains 2mg of melatonin plus a botanical blend of Chamomile, hops, valerian and passion flower powder.

this blend will sure get you sleep. Cost: retail for $40

Visit Arbonne.com

Consultant ID: 14686744

Sunday, August 31, 2014

FIBER UP

VISIT ARBONNE.COM TO ORDER
USE ID: 14686744

Confused about Fiber?

Soluble vs. Insoluble Fiber

Soluble fiber dissolves in water. Insoluble fiber does not. To some degree these differences determine how each fiber functions in the body and benefits your health.

Soluble fibers attract water and form a gel, which slows down digestion. Soluble fiber delays the emptying of your stomach and makes you feel full, which helps control weight. Slower stomach emptying may also affect blood sugar levels and have a beneficial effect on insulin sensitivity, which may help control diabetes. Soluble fibers can also help lower LDL (“bad”) blood cholesterol by interfering with the absorption of dietary cholesterol.

Sources of soluble fiber: oatmeal, oat cereal, lentils, apples, oranges, pears, oat bran, strawberries, nuts, flaxseeds, beans, dried peas, blueberries, psyllium, cucumbers, celery, and carrots.

Insoluble fibers are considered gut-healthy fiber because they have a laxative effect and add bulk to the diet, helping prevent constipation. These fibers do not dissolve in water, so they pass through the gastrointestinal tract relatively intact, and speed up the passage of food and waste through your gut. Insoluble fibers are mainly found in whole grains and vegetables.

Sources of insoluble fiber: whole wheat, whole grains, wheat bran, corn bran, seeds, nuts, barley, couscous, brown rice, bulgur, zucchini, celery, broccoli, cabbage, onions, tomatoes, carrots, cucumbers, green beans, dark leafy vegetables, raisins, grapes, fruit, and root vegetable skins.

How Much Dietary Fiber Do You Need?

Most Americans get only about 15 grams of fiber per day in their diet. But the 2005 Dietary Guidelines for Americans recommends about 25 grams for women under 50 and teenage girls. Teenage boys and men under 50 (who consume more calories than women) require upwards of 30-38 grams of dietary fiber daily.