How to Meditate and the Benefits

By Robert Worrell | Easy Exercise , Life and Stuff


Whenever meditation is brought up in casual conversations, the average person will often times find their mind involuntarily wandering to imagined scenes of Asian monks seated in temples or atop mountains. While there is some truth in associating mediation with monks – individuals who are often cited as being embodiments of both spiritual and religious energies – these techniques are far more than that beneath the surface.Continue reading

Brazil Nuts: An Effective Testosterone and Selenium Supplement

By Robert Worrell | Eating Well , Supplements


You’ve probably heard that big things often come in small packages, the same is true for the Brazil nut. Can you think of any other nut with the ability to increase testosterone levels and raise selenium levels? In my opinion, this may very well be the king of all nuts – the BRAZIL NUT.

Brazil nuts are a great source of bio-active selenium, in fact as little as one to two Brazil nuts daily can easily give your body the selenium it needs to function at optimum levels. Continue reading

How to Improve Your Eating Habits with Small Changes

By Robert Worrell | Easy Exercise , Eating Well


You’ve heard it countless times before: you need to improve your eating so that you can have a healthy weight and function to your fullest potential. However, there is so much information out there about eating that it’s hard for you to grasp just what you need to do.

And you may have so many questions about what you should and shouldn’t eat. While eating fewer calories can lead to weight loss, is there more you need to do in order to improve your body’s performance? Thankfully, there are quite a few ways that you can do that and just a few are listed below.



Cut Out Soda

Whether you call it pop, coke, or soda this sugary drink can be damaging to your teeth and body if consumed in excess. Soda contains excess sugar that gives you a rush when you initially drink it, but then you crash afterwards, which is never fun. Some people drink one, two, or even three cans every day and suffer from dental and weight problems because of it.

Granted, having a drink every once in a while is not going to break you, but if you consume it daily you might want to ease out your consumption. To do that there are plenty of healthier alternatives that can give you the same caffeinated rush, but without the harmful side effects. Try replacing your soda intake with some green tea, or maybe drink coffee instead, without the excessive cream and sugar of course. Speaking of caffeine, this leads to the next point.

Consume Less Caffeine

Caffeine wakes you up and keeps you going, but odds are that you’re consuming too much. Coffee with a shot of energy drink with a soda afterwards and then a tea… yeah, you’re drinking a lot. The truth is, too much caffeine can be counter-productive on your body. Why is that? It’s simple, really. You’re kicking your adrenal glands to their maximum and this can cause imbalances in your body. Besides that the effects of caffeine will start becoming less the more you drink, as your body adapts. If you drink too much close to bedtime then you’re going to suffer from horrible sleep patterns and difficulty falling asleep.reduce_caffine_12

So what’s a person to do for energy? Well, you can still drink caffeine, but leave it to once or twice a day. Perhaps have a cup or two of coffee in the morning, followed by a cup of tea in the afternoon. Exercising and eating a balanced diet will give you all the energy you need, so that you don’t have to worry about putting too much caffeine in there.

Consume Enough Macro-Nutrients

Your diet needs a good balance of fat, carbs, and protein in order to function to its fullest. While reaching the perfect balance is something that is next to impossible to do without screaming, a good rule of thumb is to have 40 percent carbs, 40 percent protein, and 20 percent fat. If you don’t get those numbers exact don’t fret, but try to keep it in that given range – if taking vigorous exercise, you may need to increase carbs.
A good source of each of these is included below:


  • Ghee
  • Avocado
  • Plant-based oils
  • Raw coconut oil


  • Fruit
  • Honey
  • Agave nectar


  • Beans
  • Nuts
  • Seeds
  • Beef
  • Eggs
  • Chicken
  • Fish

Drink Enough Water

Water is something that’s difficult to drink too much of, but easy to not drink enough. Drinking water has many benefits. It can keep your complexion going, defeat dehydration, and provide a natural way to clean your body. However, you need to always have a water bottle with you. Don’t wait until you’re thirsty to drink; take a sip every once in a while to keep your body going. It will thank you for it later.

Eat Plenty of Veggies

Vegetables provide plenty of nutrition but without the calories. While a good balance of other foods is important, it never hurts to put more leafy greens in your foods. Of course not everyone is a fan of vegetables, but there are ways you can implement them in your diet.healthy_veg_improve_diet

For many people, vegetables turn out to be an acquired taste. In other words, you may not like it very much the first time, but if you keep eating them, you’ll end up loving them. Try putting a little bit of vegetables in your meal and build it up from there every week. If that’s not enough, there are plenty of vegetable juice blends out there that taste great and will provide the same amount of nutrition for you.

Try to Avoid Processed Foods

In this era pre-packaged foods and fast food consumption are rampant. After all, they’re cheap and easy to make, so many just want to have a way to eat food that is convenient. However, the problem is that many of these foods are high in fats, calories, salt, or sugar, but are nutrient lacking. Having them every now and then will not kill you, but it’s best to avoid them if you want to have a healthy diet and a functioning body.

When shopping look for foods that have nutrition and are not overly processed with additives and artificial ingredients. Try looking for foods at farmers’ markets on occasion. Not only do these foods tend to be delicious, but you’re supporting the local market by doing so, which more people need to do.

Small Steps to Success

So how do you make these changes? It’s definitely not an overnight process, but instead something gradual. Changing your body’s intake of foods can be done through a slow process. Doing it all at once can be a shock to your eating habits, making it easy to go back to eating the bad foods. However, if you cut back on soda every week, start eating more and more vegetables every single day, and gradually change your diet, you can achieve a healthy diet that allows for the unhealthy foods on occasion. It’s not a difficult process, and your body will thank you for it later.

Sugars In Fruit the Truth Explained

By Robert Worrell | Eating Well , Life and Stuff

good sugars fruit

In recent times there have many debates as to whether fruit is actually good or bad for you. The low carb diet trend saw many people avoiding fruit, because according to them ‘fruit is all sugar and loaded with carbs’.

It has left a lot of people still uncertain as to whether they should reach for that tempting, golden banana or just pass it by. Let’s, right off the bat, tell you that it’s okay to grab that banana, orange or a handful of grapes – and continue reading about the facts of sugar in fruit.

Things We’ve Always Known About Fruit

Two simple facts – fruit comes from plants and humans have been eating them for millennia. Our bodiesgood sugars fruit have evolved to adapt to the small quantities of fructose found in nature. Fruits are real, whole foods that provide not just sugar and starches, but also water, fiber, vitamins, minerals, antioxidants and phytonutrients (naturally occurring plant compounds that work with other nutrients to promote good health). Fruit also offers significant chewing resistance, meaning they take a while to chew and digest. As a result, the fructose they contain gets to the liver slowly.

Fruits are incredibly filling, ranking among the most filling foods you could eat. So when you eat whole fruits, you are less likely to over-indulge and there is an almost automatic reduction in your calorie intake. Fruit comes in at about 75 calories per serving. That’s 75 calories of nutrient packed goodness. Take a moment to compare that to the 225 empty calories you get form a 20 ounce can of soda!

Sugary Facts

Calories consumed from eating fruits and vegetables are predominantly in the form of carbohydrate. This carbohydrate is often fructose, the natural sugar in fruit. It is well known that fructose is harmful when consumed in large quantities, and fruit is relatively high in sugar when compared to other foods.

This is where things begin to get a bit warped. Some people started to argue that all of this means that fruit is bad for you. However, it is virtually impossible to consume too much fructose by eating fruit. Feel free to grab an apple while we crunch the numbers to see why.

One large apple contains 23 grams of sugar, 13 of which are fructose and it will leave most people feeling satisfied. On the other hand, a 16 ounce bottle of cola has52 grams of sugar, 30 of which are fructose.fruit sugars

And you don’t quite get the same feeling of satiety. Also, let’s not forget the great nutritional value of the apple, as compared to the cola. And just to rub it in, a quick look at a cup of strawberries shows us just 7 grams of sugar, 3 grams of fiber, and nearly a day’s worth of vitamin C, with some healthy antioxidants, folic acid and potassium thrown in for good measure.

The sugar in soda is referred to as ‘added sugar’ and it is added (quite liberally at times) to most of the foods we consume. That takes in the brownies, breakfast cereal, barbecue sauce and ‘fruit’ juice. There is an over-abundance of evidence that added sugar is bad for you, and not just because of the speed at which it is absorbed and hits the liver.

Consider as well, that foods high in added sugar are usually also high in added fats, sodium and refined flours.

We must point out that dried fruit and fruit juices do not fall in the same boat (or sugar bowl) as whole fruit. In fact, some nutritionists will tell you that dried fruit contains an excess of sugar and therefore, more closely resemble commercial candy than they do fresh fruit.

In the case of fruit juices, even the ones you make at home are lacking in the rich fiber and some other benefits you derive from eating the whole fruit. A healthier bet is to go for a smoothie (whole fruit put in a blender), but watch what you add. And remember smoothies eliminate the liver pleasing, time consuming action of chewing.


So now you know sugar in fruit is not the bad guy. What we need to be weary of, is when sugar is taken out of its natural package and consumed in excess. So go ahead and enjoy the all-natural goodness of fruit.

Can Flaxseed Oil Help With Weight Loss?

By Robert Worrell | Eating Well , Supplements

flax seed oil capsules

Weight loss is the most desired result in an age of unhealthy diets and a lock of exercise. While there is no magic pill for weight loss unless your fork over thousands for potentially dangerous surgeries, flaxseed oil can be a great tool in the battle of the bulge.

In this article, we’ll explain how flaxseed oil can improve digestion, burn fat, keep your blood sugar in check, boost your metabolism, and curb your appetite.

Why Dieting Doesn’t Work

When many people try to lose weight, they go on a diet. However, many diets fail, and for good reason. When you eat less in a sudden manner, your body will believe that it has to store fat and reduce your energy. When you stop dieting, your body might learn how to be more efficient when it comes to fat storage.

Granted, a gradual decrease in calories is the way to go, but many people go for a sudden starvation diet. But all it does is kill your muscle mass and lose water weight, and eventually, you may end up weighing more in the long run.

Omega-3s and Weight Loss

Omega-3, which flaxseed oil has plenty of, is a fatty acid. When you think of fatty acid, you may think that it will make you fatter, but this isn’t true. It’s not about how much fat you consume, but what kinds. Healthy fats, like the ones found in omega-3s, help you to lose weight. If you lower your omega-3 consumption, it will make it harder to shed some weight.flax seed oil capsules

To function, your body needs an essential fatty acid known as alpha linolenic acid, a kind of omega-3 present in flaxseed oil. On the other end, our current diets are giving us too many omega-6s, another essential fatty acid that has negative effects in high doses. It’s recommended that you consume a ratio of one in five when it comes to omega-3 and 6, or even one in two. But many Americans only consume one in 20. We are undernourished, to say the least.

So what does the lack of omega-3s do for you? As omega-3 is involved in many of your body’s natural processes, a lack of it can cause some serious issues. Arthritis, asthma, skin conditions, and even obesity can occur due to an excessive amount of omega-6s in compared to omega-3s. Yikes!

Fat Storage and Flaxseed Oil

When you consume flaxseed meal or oil, you’re getting some essential nutrients. When your body is nourished with them, you’ll feel fuller. On the other hand, if you lack nutrients, you’ll feel hungry, even if you’ve eaten. You may feel hungry, and it’s not a desire for more food, but for more nutrients.flax seed oil for weight loss

To quell this, eat more nutrition. Add more superfoods to your diet and see what results you’ll have. To test this theory, replace your potato chips or other junk foods with something healthier, such as pumpkin seeds and Brazil nuts. You’ll eat less seeds than you will chips, and that’s because they actually satisfy your body’s cravings.

In other woods, put some flaxseed oil or meal in your food when you eat. Your satiety will be increased. In other words, you’ll feel fuller for longer, making you eat less food. When you consume flaxseed oil, it also slows down your food’s digestion, especially if it’s flaxseed meal. This means that your insulin levels will gently rise.

Insulin is a hormone in your body, and one of its many uses is to store fat. If you just have a meal that’s high in carbs and low in fiber and fatty acids, it will digest fast and spike your blood sugar.

In other words, insulin comes to help regulate your blood sugar. When it takes care of your blood sugar, you may feel tired. The insulin does more than that, however. It also stores all the carbs you’ve eaten into triglycerides, and it puts them into the adipose tissue, which is fatty, around your belly, waist, and hips. So you get fatter. In fact, while saturated and trans fats are bad, too many simple carbs, which are used in Western diets primarily, are an even worse cause in gaining weight.

If you consume healthy fat such as the omega-3s in flaxseed oil, it can help you to lose weight. So when you’re dieting, never cut fat. Instead, eat healthy fats and reduce the amount of simple carbs you eat, and you won’t have to have so much insulin that’s storing your fat.

Flaxseed Oil and Metabolism

When you take flaxseed oil on a regular basis, it’s said to promote fat burning, or thermogenesis, and flax seed oil capsulesflax seed oil capsulesboost your metabolism. In thermogenesis, your brown fat cells are increased when it comes to burning fat, making it beneficial.

In a strange turn of events, thermogenesis is improved by eating healthy fats, such as omega-3s.

So it’s wise to take some flaxseed, whether in oil or meal form, with each meal, especially if you want to lose weight. Look for cold-pressed or cold-milled flaxseed for best results.

Ground Flaxseed Versus Flaxseed Oil

We’ve mentioned both flaxseed oil and ground flaxseed. Is there a difference? There are a few, and both have their own pros and cons. Ground flaxseeds come with beneficial fiber and plenty of nutrients that can help with your weight loss goals even more, but have less omega-3s than flaxseed oil, even though it’s still a good amount.

Flaxseed meal also contains lignans, an anti-estrogenic. In layman’s terms, they help women reduce their chances of breast, cervical, and other forms of cancer primary found in females. If you’re a woman, you should look into that. There are also oils with added lignans.

If you wish, you can reap the benefits of both by taking ground meal and oil with your main meals.


It’s not how much you eat, but what you eat, when it comes to losing weight. Flaxseed oil can help you on your weight loss journey, curbing your appetite while firing up your metabolism. If you’re looking to lose weight, or just improve your health, it won’t hurt to try some flaxseed. You’ll be glad you did.

An Easy Butt Workout for Beginners That’s Fun!

By Robert Worrell | Easy Exercise , Life and Stuff

but exercise

Toned arms, smooth legs, a tight core, all of them are important when achieving a great body. But don’t forget about the booty! If you feel like your butt could use some tightening, you have to do some squats and lunges to fix that. But these workouts can be so boring.

With that said, you can make them fun, and not have to suffer from exercise monotony. In this article, we’ll give you five ways you can improve your booty workouts and give them the spiced-up workout that it deserves. Plus you can lose some weight from problem areas!

Some people may think that exercise has to be boring, as if it’s a dead-end job. But working out can be fun, and by making it something you’re eager to do instead of an obligation, you will be motivated to do it more. Don’t do an exercise that you hate. There are alternate exercises that will deliver you the same results, and they can be fun to do.

but exercise

We’re going to list them off, and teach you how to adapt to them. By incorporating fitness workouts that are entertaining, you can enter the gym with a smile instead of an apathetic expression.

With that, let’s look at the five different ways you can have a creative booty workout. To begin, we all know your goal. You want a lifted, firm booty that makes all the men (or women) stare. The technical term for your butt is the gluteus maximus, and lunges and squats are known to tone it. Lunges are effective because they work out more than just your behind. They tackle your entire lower body, making it ideal.

For extra resistance, add some dumbbells while you lunge. It increases your arm strength, and provides a challenge. Avoid it if you’re new, however.

So what’s a lunge? To make it simple, it’s a thrust that’s sudden and forward. Your arm will be outstretched, as if you’re attacking or grabbing someone. You can also compare it to a move in fencing, where your main foot will be thrust straight, touching the floor, while your back leg is straight.

Let’s look at the workouts. We’ll begin with:

Backward Lunge

Stand straight and move your feet shoulder-width. Your hands should be on your hips, and you’ll be doing a backwards lunge using your right leg. Go as low as comfortably possible. If you can’t go all the way down, that’s okay. But make sure your back is straight and your left knee doesn’t move too far from your toe. Keep this position held for a few seconds, and return.

Forward Stepping Lunge

This one’s simple. You do the same thing you did with the first exercise, but reverse it. It does require a bit more focus. First, step forward and do the lunge position, making sure you balance everything. Keep your movements controlled and slow, and keep the pose held for a few seconds. Rinse and repeat.

Continual Lunge With Gliding Balance

Also know as a gliding lunge, you switch it up. You start backwards, go forward, and never move your foot to the middle. This is a more advanced workout, challenging balance, coordination, and providing more stress on that core of yours. Tips include keeping it slow and controlled, as usual.

The Lateral Lunge

Lateral sounds complicated, but it just means sideways. By doing side lunges, you can work out your thighs quite well. Begin with your feet together and your hands right on those hips. Step to the right using your right leg, and do it as wide as possible. Keep your left foot in the starting position. Keep that right leg straight, and sit yourself back.

Then, bend your left knee. Your right thigh should be about parallel to the ground. As usual, keep everything slow and straight, and your knee should be right behind the toe. Hold for a few seconds, and then return.

The Multi-Directional Lunge

Finally, we have the hardest exercise. Not only does it stimulate all the muscles as the previous four, but it also gives your brain a good workout as it tries to balance your body. You do one of each of the previous four exercises, beginning with your right leg and going to the left. Do all four, not stopping, and do ten sets, if you can. Your entire body will be feeling the burn!


These exercise are fun because they actually keep your physical and mental sides completely engaged. The complex movements will prevent boredom, and your mind will thank you for it later. Each workout will engage your muscles differently, so your butt will be strengthened on all sides, making it much easier. And soon, you’ll be having the booty of your dreams!

So what are you waiting for? Give these workouts a try. Your body will thank you for it later. You’ll be having fun, and you’ll soon sport a great butt to boot.

Location Matters when it comes to Nursing Salaries

By Robert Worrell | Life and Stuff

nursing salaries

Relocating to a new city because of a job can be a great opportunity to start afresh, especially if you are moving into a larger city that has much more to offer in terms of culture, entertainment, social life, and housing. Many people might not want to leave their home town, because they’ve settled down and gotten used to the surroundings and that’s fine, because it has its benefits.

Familiarity can make you feel secure and protected, but you might be missing out on something much better if you decide to stay put.

This is especially true when it comes to certain careers. For starters, moving to a larger city can mean a larger paycheck for the same job you are currently doing, and the differences can be staggering if you take the time to look online. For those who are working in or looking to begin a career in medical care, this article will illustrate how relocating can help them to earn more, while still doing the same job.

If you happen to be a registered nurse or a nurse practitioner, there are significant differences in salaries nursing salariesacross the states, which means you could be a looking at an increased quality of life. Living in a larger city does have its downsides, likes higher costs of housing, but if you were to find a city where you are paid more for your expertise, it can make up for it. Check out this website  and you can clearly see how much a registered nurse’s salary varies depending on the location. For example, annual salary for a registered nurse in state of Iowa is $52,540, whereas annual salary for the same job in California is $94,120, which is a tremendous difference, and it illustrates the range of salaries for the same profession.

It is exactly the same if you are a nurse practitioner. In District of Columbia, a nurse practitioner can earn $69,440 in one year, whereas a nurse practitioner in Alaska can earn up to $112,090 annually. States where you can receive higher salary are Hawaii, Oregon, Massachusetts, Rhode Island, New Jersey and California.

Also, larger cities have a higher population, which means there is a higher demand for certain professions, and medical professionals of all profiles are at the top of that list. This also means, since there is a demand for highly skilled medical personnel, that you would be able advance further through education and training, which means an even higher income.

The possibilities are great and the only thing that’s required of you is to relocate. As you have seen, the differences in salaries between states simply cannot be ignored, since they are so significant. Relocation does have its downsides, but once you’re gotten over that initial hump, you will find that it was a wise decision and a sound investment in your future. Registered nurses and nurse practitioners have a chance to transform their lives for the better, and it’s an opportunity not to be missed on. This is just one example of salary variations across different states – many careers have similar variations.

Improve Your Creativity in Six Steps

By Robert Worrell | Life and Stuff

Many people don’t see themselves as creative, even though everyone has that potential inside. Creativity is extremely important, and for many reasons. If you’re creative enough, repetition will never happen. Your old habits will never be the same, and you can work out relationships, solve problems, and have a better life.

Some people are born more creative than others, but overall, creativity isn’t about what you were born with. You can develop and expand your creativity, all through the power of practicing. Whether you’re an artist or a business owner, you have to be creative at all times. With that said, there are six steps that you should use every day. Not only in your art or work, but also with your daily relationships. With these steps, you can create your own habits and change them up. Speaking of habits, you should practice creativity whenever possible, and make it go together with other habits.

Here are the six steps.

Keep a note of your creative activities.

This sounds minor, but it’s the most important out of all the steps. If you’ve written or accomplished a task, write it down. Look at your cooking, art, your habits, photography, exercise, gardening, etc. You’ll see changes in your creativity, and it can affect you in small ways. Keep tabs on it at all times. Being aware is always your first step.creativity-99

You are your biggest critic.

So calm yourself down with the criticism. You may judge your works harshly, or not enough. If it’s too harsh, try to relax it a bit. Maybe give it a name, or make it a character. If it’s not enough, find ways where you can scrutinize your own creativity, but not so much that you’re putting down everything you do.

Look at all the tiny details.

Notice the smaller things in your room, like the color in the far corner, or how many blades are on your fan. With this, you can become more in control, and your surroundings have more life to them. Pay attention to minor details such as what foot you put your socks on first, or how many notifications you get each day. Look at ordinary objects through an extraordinary lens. By experimenting with commonplace items, this will enhance your creativity like none other.

Don’t be afraid to ask questions.

If you want to improve a craft, feel free to ask about something you’re unsure of. Forget that you’re trying to impress. Instead, take that risk to look dumb. Ask an expert on how to do something, or just question yourself. Figure out how and why you act the way you do, and forget trying to put on the best face for people.

Learn about mindfulness.

To put it in normal terms, mindfulness is when you’re paying attention and living in the here and now. Don’t worry about the future, or regret what you did in the past. This is a simple concept, but it has power. That’s not to say that you shouldn’t look at your past and future, but concentrate on the present. This way, you’ll bring out your creativity. You’re not focused on anything, and you’re always trying to make something new. Keep expanding your attention, and soon you’ll be creativity.

Don’t forget to embrace contradictions you may have.

If you’re an extrovert, you can also be someone who likes to keep to himself. You can be intelligent, yet dumb in some areas. You may be able to make decisions, but you can be indecisive too. Don’t try to be consistent. Instead, acknowledge your paradoxes and then embrace them.

To be creative, you need to practice and make it a lifestyle. A good idea to begin is to look at the young child. Everything they see is something new. From a new toy, to playing, to crawling for the first time, they see everything with a new lens. All you have to do to be more creative is to be like the child. Be curious, open to new ideas, and try doing the six rules as mentioned. Soon, you can be the most creative person around, and you can teach others too.

Flaxseed Oil and What it Can Do for You

By Robert Worrell | Eating Well , Life and Stuff


Flaxseed oil comes from, well, flax seeds, which have been used as medicine since ancient times. Even in modern day, people still acknowledge flaxseed oil as healthy, and its benefits are something to be looked at.

Containing some of the most potent amounts of omega-3, it’s something that’s definitely good for you, and this article will explain more.


Omega-3s are fatty acids that are well-known in the health community to help build health and prevent many diseases. They help to keep your cells in check and work well with one another, can improve cell walls, and can help to reduce inflammation. They help to lower your bad cholesterol and triglyceride levels in your blood, reducing your chances of heart disease. They help even more by lowering your plaque levels and keeping your blood vessels widened.

When it comes to diabetes, omega-3s tend to help lower the effects that insulin resistance has to your metabolism. This is due to the fact that it lowers your blood pressure and triglyceride levels. It can improve circulation and nerve function, two things that diabetes compromises.flaxseed_oil_34 But if you’re diabetic, high EPA fish oil may be your better bet, as it provides you with an enzyme known as delta-6 desaturase, which many diabetics lack.

For depression, there’s research that omega-3s can help reduce the risk of depression. Of course, you should see a professional if you’re suffering from depression, but they should recommend a healthy diet of omega-3s and exercise is another great defence.

What a Lack of Omega-3 Does for You

On the flip side, having too little omega-3 can be detrimental to your health. You may have mental health problems, including poor memory, depression, low brain function, trouble sleeping and more. Your immunity may be compromised, you may have an increase in blood clots, tingling hypertension, and so much more. Yikes! flaxseed_oil_34flaxseed_oil_34

Despite the healthiness of it, many people do not get enough omega-3 in their diet, and odds are, you aren’t either. But you need plenty of omega-3 to stay healthy, and make sure the ratio of omega-3 to omega-6 is good, or else face inflammation issues if you consume too much omega-6. Your ratio of omega-6 to omega-3 should be 2 to 1, or at least 5 to 1.

So how much omega-3 does the average American consume? According to some studies, it’s anywhere from 20 to 1 to 50 to 1. You can blame processed foods and a poor diet for that.

Why Flaxseed Oil is Needed

Flaxseed oil is one of the biggest sources of omega-3s out there, and it’s easily available. You can cook with it, take it in supplemental form, which can be bought in any pharmacy, and so much more. You don’t need to shell out too much money to stay healthy.

If you haven’t already, put some flaxseed oil in your diet today. You can never have too much omega-3, but you can have too little of it.

Getting Sufficient Sleep At Nights: Waking Up To A Happier You!

By Robert Worrell | Life and Stuff


It should be as easy as falling off a log, however falling asleep at nights – and staying asleep – can be quite frustrating for many of us. In fact 30 percent of American adults are reported as having some difficulty with consistently getting sufficient sleep. This is of concern since getting insufficient sleep has been linked to several chronic diseases as well as to a shortened lifespan.

If we take a close look at how we operate throughout a regular day, we will see that most of what we do is not really conducive to us maintaining a natural cycle of sleeping and waking. Our inborn circadian rhythm becomes adversely affected by the many unfavorable external cues in our daily routine. The constant glare of the computer screen and the hectic schedules we try to maintain interfere with our ability to get truly restful sleep when we need it.

Take heart in the fact that there are ways of tackling whatever it is that is stealing your zzz’s. The following is a look at some sleep problems and ways in which they may be corrected. Certainly, there is no cure-all, and you may need to try a few suggestions to find the one that works for you. Also, you may be affected by more than one sleep deprivation issue requiring you to take them on one at a time. Just bear in mind that getting the sleep your body needs is vital for keeping you psychologically, emotionally, and physically strong.

1. Aches and Pains

Though they may not initially affect the quantity and quality of your sleep, aches and pains can set you up for a cruel pattern of pain leading to lost sleep leading to more pain and then to less sleep as the nights roll by. There are several approaches to lessening the pain and adding more hours of beneficial sleep to your night.

The first practical thing you could try is to simply avoid sleeping in a position that causes pressure on the site of your pain. A good deterrent for inadvertently rolling over onto the painful side is a tennis ball (or similar object) tucked into your clothing on that side.

Something else to try is a gentle massage of the painful areas (as long as it does not bring discomfort).
Also, do not go for vigorous exercise, especially when it is nearing your bedtime. Instead, try to do some light exercise in the afternoon.

Deep abdominal breathing or other relaxation techniques may prove helpful in relaxing aching muscles and joints, making it easier for you to fall asleep.

2. Disturbing Bedmate

The reason for your inability to get sufficient shut-eye may be lying fast asleep beside you. If you are a light sleeper it may be difficult to get sufficient sleep if your partner snores, moves around a lot in their sleep, is an early (and noisy) riser or bounces into bed just as you are hitting your deep sleep cycle.To deal with a sleep-killing bedmate the first approach is to talk about the problem with emphasis on the fact that it is ‘our’ problem.

Below are a few other options you should consider:

If the problem is snoring, a change in sleep positions for your partner may be the solution. Equally useful are a wide variety of gadgets on the market to help eliminate snoring. To be on the safe side have your partner checked for a condition called sleep apnea – a sleep disorder in which there are pauses in breathing or instances of shallow or infrequent breathing during sleep.

In the instance that you have a partner that’s a restless sleeper, you may both decide to try switching to a bed with firmness controls, to see if that prevent you from waking with their every toss and turn. Simpler ways of shutting out the distractions include eye covers, earplugs and white-noise machines. Each takes some getting used to but they are worth a fair try. If all else, fails then your partner may need medical attention to help them get over the condition.

In the case of your sleep being disturbed because your partner wakes before you or comes to bed after you do a bed with firmness controls may again be the answer. Also, consider installing dimmer lights that won’t jolt you out of your slumber when your partner needs to find stuff in the room. If they use an alarm clock, suggest putting it on vibrate mode and low volume with something less annoying than a constant high pitched beeping.

3. Something On Your Mind

For most of us the busy day does not end when we crawl into bed. Rather, we are preoccupied with going over details of the past day and planning for the day to come. In some cases even if we are able to shut out all the niggling concerns and fall asleep, we wake prematurely and all the anxiety returns making it difficult to fall asleep again. Try these next points to help clear your mind and ease you off to sleep.

Relax. Have a warm and massaging bath or shower;sleep_relax_33 do breathing exercises; close your eyes and practise chanting; or do some light stretching.sleep_relax_33 These will help you shed the worries of the past day and the day ahead.
Let your sense of smell help you drift off to sleep. Try scents like lavender and lemon which have been reported to have a calming effect.

Consider reducing your caffeine and alcohol intake, particularly in the evenings. This will help to ensure that you are not being kept awake when your body is ready to fall asleep.

Since sleep begets more sleep, try grabbing a nap for 10 – 20 minutes in the afternoon. It will help to ensure that you are not too tired to sleep (strange but true).

4. Where You Sleep

Quite often your lack of sleep cannot be blamed on yourself or your partner. What’s wrong with you getting all the necessary rest?The environment you are trying to get it in. Take a moment to think about it and you may just be able to pinpoint the factor in or about the room that is leading to your sleep deficiency. Some of the usual suspects are highlighted below.

Too much light is one of the most obvious environmental issues affecting a person’s inability to either fall asleep or stay asleep. We are biologically wired to the rising and setting of the sun – it is the most important driver of our circadian rhythm. It is natural for us to sleep at night and wake as the morning comes. Changing to curtains that completely block out the sunlight is one option for getting extra sleep past sunrise.

Noise level can also affect the quality of your sleep. Some persons find it easier to get to sleep and stay asleep with background noise such as from a white noise machine or even a music player. These help by supply a providing a constant, even sounds that mask any sudden and jarring changes in the surrounding noise level. Studies show that often it is not the sounds themselves that wake us, but the change in the sounds. Ever wonder why a baby will sleep through the noise of the vacuum cleaner then wake as soon as it is shut off?

The temperature of the room is often an overlooked cause of sleep problems. Daily temperatures are affected by the sunshine, and hence our sleep cycles are affected by both in the same way. A thermostat is very useful for keeping the room at a comfortable temperature while you sleep. Otherwise, you may simply need an extra blanket, or perhaps no blanket (and no clothes!).

The firmness of the bed is one easy to appreciate cause of losing sleep. It’s either too soft or too hard. Consider changing the mattress, preferably to one with firmness controls.

5. Difficulty Staying Asleep

This sleep issue can perhaps be regarded as adding insult to injury, because it is often combined with one or more of the sleep stealers listed above. If you suffer from a chronic inability to stay asleep ensure that you seek medical advice so as to rule any serious medical issues. If none is indicated, then levels of melatonin production may be the root cause of your wakefulness. Melatonin is a hormone that controls our daily night-day cycle. In other words, it helps our bodies follow the natural biological rhythms of sleeping and waking.

Your body produces melatonin normally in the absence of light. So consider staying away from bright light for the last couple of hours leading up to your bedtime.sleep_blue_light_33 This could mean shutting off the television or computer and reading by dim or candle light.

If you find it difficult to stay away from light altogether or even to remain in dim lighting, then there are glasses with amber-colored lenses that block blue light. This helps since blue light has been shown to be the part of the spectrum that significantly reduces melatonin production. You may also consider installing a program such as f.lux (free on line) to gradually adjust the levels of blue light emitted by your computer or cell phone screen as the day progresses.

Melatonin is available as a supplement for those affected by sleeplessness. Just be sure to take note of how it works for you. Some persons find that quick release melatonin helps them to fall asleep but they then wake a few hours later and find it difficult to go back to sleep. In these instances sustained release melatonin is a better option. The slow release of the hormone ease you off to sleep and it helps to keep you asleep.

You body deserves the restorative goodness of a good night’s sleep. You are not doomed to going through the day like a zombie or to falling asleep at your desk. Whatever the reason for your lack of sleep, you can rest assured (pun intended) that there is most likely a way to identify it and put in corrective measures to help you get the sleep you need.