Insomnia: Every person that suffers from Insomnia is unique, and therefore each person needs to be evaluated for their own particular situation. Unnatural foods; environmental toxins; cell phones; lap top computers; televisions; WIFI, all alter our body chemistry and can seriously interfere with our sleep patterns. Here are some things to consider:

1. Reduce your sugar intake, better yet, avoid sugar all together for 25 days. I call this my 25 day Refined Unnatural Sugar Challenge.
2. Take all of the electronics out of your bedroom, turn off your WIFI.
3. Make certain your bedroom is DARK!
4. Do not watch TV in your bedroom, too stimulating for your nervous system.
5. There are some good supplements/herbs to consider:   5-HTP; Melatonin; Magnesium; certain types of Calcium work well at promoting sleep, I really like Bone-Up by Jarrow Formulas. (Good balance of minerals)
6. I have some families trying this: When everyone walks in the door, their phones go into a basket or charging area…turned off. These families are talking more to each other and enjoying other activities with one another. Try it, it works!
7. Working out each day helps rebalance the body, and helps us sleep much better at night. I do not suggest you go and work out at night and then head to bed. I am probably one person that can actually work out and go to sleep, I have not met another person that can do that!

Carrie A. Franklin, Ph.D.

 Almonds; pecans and raw veggies and great snacks too!

It is very important to eat well if you want to build up muscle and lose fat!  Not providing adequate calories and protein will result in unnecessary and excess loss of muscle tissue along with fat.  Way too often in my life journey as a Fitness professional/Sports Nutritionist I have watched larger weight loss goals render extreme weight loss and their body did not develop the muscles mass that would have been beneficial.  Most of this was due to lack of proper nutrition.  Unfortunately, when we lose muscle tissue our metabolic rate drops down.  So here is a good food for thoughts message:  LOSE WEIGHT GRADUALLY, KEEP IT OFF, TRANSFORM YOUR BODY INTO MUSCLE THAT ACTUALLY BURNS FAT ALL DAY LONG.  Eat clean, drink water throughout the day, keep your blood sugar levels stable and if you are happy your weight will start to stabilize in a natural way.

Feeling hungry is a constant battle for some of us.  We actually eat bigger portions than our bodies need.  A hormone named GHRELIN is produced in the stomach and intestines and it is often referred to as the “hunger hormone”.  GHRELIN has numerous function in the body, the ability and the inability to stimulate hunger.  When the GHRELIN levels rise, the brain gets a message/signal that it is time to eat food.  My theory is when you feel hungry drink a glass of water and if you are truly hungry you will still feel that hunger pang.  Unfortunately GHRELIN can cause a metabolism to slow down, and the reason for this is just incase we have no access to food.  This why I suggest drinking a full glass of water.

Dehydration:  Even mild dehydration can be masked as feelings of hunger, when your body actually just needs fluids.  Always drink water throughout the day.  Do not wait until you feel thirsty, normally you are dehydrated by that time.

Food for thought:  Eat three meals a day, and if you want you can snack on some almonds (no more than 15) ; low sugar fruits or even some organic yogurt.  (low sugar fruits: peaches; plums; berries and even an apple which has great fiber)

Maintaining a healthy gut goes way beyond just taking probiotic supplements.  Friendly bacteria is very effective against various digestive problems.  We need approximately 2 pounds of friendly bacteria lining our entire gut/digestive system.  When taking antibiotics; hormone replacement therapy; various drugs and birth control pills taking Friendly bacteria is critical to keeping your gut in balance.  Probiotics have many health benefits:

1. Help reduce inflammation
2. Several probiotics have been known to lower total LDL Cholesterol levels
3. Known to cause a modest reduction in blood pressure
4. Seem to reduce symptoms of anxiety and depression in people with clinical depression
5. Several strains can enhance immune function and lead to reduced risk of infections, which does include the common cold.
6. Evidence that probiotics can be quite useful for acne; rosacea and eczema, as well as other skin disorders.

Living a healthy lifestyle, getting enough good sleep, and eating real food (not fast foods) with lots of healthy fiber is the key to good health too.

You will need a plan to stop smoking!  Accordingly, to quit smoking/dipping you must be prepared.  Pick a goal date, stick to that date, and start preparing the body for smoking cessation.  Get on a regular exercise program, work on getting your health back, walking is a great way to start your new program.  Biking or even doing home video training workouts will work.  Get lots of sleep as the body need to heal.  Get your teeth cleaned and checked for oral damage from smoking/dipping.  Get your car cleaned out so that the smell of smoke is not lingering.  Avoid parties where there is smoking, try and stay away from people that you know smoke. Important vitamins and minerals will be Vitamin C; All B vitamins; Borage oil and lots of fresh green vegetables (organic) each day.  Hypnosis happens to be one of the best ways to quit, and over 3 times as effective as nicotine replacement therapy.  Write down a list of three reasons why you want to stop smoking!  Become a non-smoker, you know your body will be stronger and healthier.  What are waiting for?