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9/01/2015

Can't sleep?, Sleeping Tips, and IDLife Sleep Review



Do you have insomnia, toss-and-turn at night, simply can’t sleep, maybe have trouble falling asleep, or even trouble just staying in a deep sleep? Maybe you have all of the above. Or maybe your mind is too active at night which prevents you from falling asleep? Or you're just not tired?

If so, then you are not alone.

I take melatonin to help me fall asleep, which I’ve been doing since 2010/2011. Lately I’ve had to increase the amount of melatonin to help me fall asleep. Unfortunately, it won’t help me STAY asleep and feel refreshed in the morning. Here are some tips and tricks I've used to fall asleep.


Sleeping tips and tricks:

  • Eat your last meal at least 3 hours or more before bed (less chance of heart burn at night).
  • Have a small protein snack before bed (for example; almond butter, or a handful of nuts).
  • Exercise every morning. 
  • Read a book/turn off blue light electronics an hour before bed.
  • Keep the temperature between 66 and 69 Fahrenheit.
  • Melatonin 20 to 40 minutes before bed (helps to fall asleep).
  • ZMA (Zinc Monomethionine Aspartate, Magnesium Aspartate and Vitamin B6): supposedly some studies say it helps the body with deeper levels of REM sleep. It didn’t work for me, just gave me a headache before bed. But may be worthwhile to research and look into. See below for what I recommend.
  • iOS sleep apps that monitor and track sleep (useful to see how you sleep and when you wake up or move).
All of the above are helpful in getting to sleep. But they do not help with staying asleep. I've been prescribed Ambien in the past, but I disliked how I was forced to fall asleep, it didn't feel natural.

Speaking of Ambien, In 2011, 60 million prescriptions were written for sleep medication. In 2006, 47 million. It looks like we are getting less sleep every year!

What has helped me the most is the following product.

http://fitcorner.idlife.com/sleep/index.html

At the time of writing this, I've been taking SLEEP for 2 months. I'll take it about 30 minutes before going to bed. It's a mint flavored strip that you dissolve on your tongue. It'll make you feel sleepy after 20 to 30 minutes (the melatonin). It has a tri–phasic approach to help in falling asleep and staying asleep. So far, it has worked for me!


In all disclosure, I make a commission off of SLEEP, but I have yet to find anything that works as well. I recommend giving it a try. See if it helps with your sleep. SLEEP is by far the best product I’ve tried to date that helps me fall asleep and STAY asleep.




If you have any questions, please comment below or send me an email.

8/30/2015

DNA, Amino Acids, and Proteins

DNA (Deoxyribonucleic Acid) is basically a bunch of items stuck together that forms a fairly large and long ladder, albeit a bit curvy. It's the blueprint for every living thing. Every cell in your body has an exact duplicate copy of your DNA. It's like a long string curled up inside of a cell's nucleus.

Amino Acids are important tiny chemicals that are the buildings blocks of life.  Think of a lego blueprint, the legos can be attached together to form something, like a car. Amino acids are similar to legos in that they can attach to each other to form proteins. There are about 21 different types of Amino Acids (9 you can't make and are called essential amino acids). You can find them in a cell's cytoplasm (that gel-like stuff around the nucleus).

Human Cells
So how does DNA work with Amino Acids? DNA tells amino acids how to line up correctly to form protein shapes. There are literally millions of kinds of proteins but they have to be just the right shape to work. A special enzyme in the nucleus creates a partial copy of DNA, called RNA. RNA are shorter pieces of DNA and are missing one side of the ladder, single-stranded molecule (think of cutting a ladder down the middle). They are extremely small, and usually folded onto itself, and slip out through the cell's nucleus walls and make their way into the cytoplasm. Once there, they can fit into a particle called a Ribosome.

CAG = Glutamine
Ribosome are the heavy lifters that build proteins. Think of a conveyor belt in a factory that passes under a machine (or better yet, think of a Turing Machine). A piece of the DNA string, RNA, is on that conveyor belt. As it passes through the machine (the Ribosome particle), it reads the RNA 3-letters at a time. Those 3-letters represent an amino acid, one of the 21, that it pulls out from it's surroundings to form the next link what will be eventually the perfect protein. For example, the letters CAG form Glutamine (also CAA is another codon). You can find it in a lot of health related supplements, especially in the workout arena. Now the protein can go on to do other work, such as building a new cell!



In Summary: All of these biological properties are the building blocks of LIFE!

Keep tuned on how nutrition and your DNA affects your body.

If you want to get a jump start on your nutrition, that's personalized to your needs, check out IDLife Nutrition.

References: See linkages in above text (mostly wikipedia). 

8/28/2015

Fit-Bullet Friday #2

FitCorner's Friday Fit-Bullets #2.
  • Recipe: Stir-Fry. I love me some Stir-Fry! This is a bulk Paleo-ish (depends on your stir-fry mix) Stir-Fry Recipe that my wife and I use.

  •  MIT, Harvard find 'master switch' behind obesity: Very interesting article on genetics and obesity.

    “Obesity has traditionally been seen as the result of an imbalance between the amount of food we eat and how much we exercise, but this view ignores the contribution of genetics to each individual’s metabolism,” said senior author Manolis Kellis, a professor of computer science and a member of MIT’s Computer Science and Artificial Intelligence Laboratory and of the Broad Institute, in a release.
  • CVD Risk Calculator: If you know your Systolic Blood Pressure (that's the top number), your total cholesterol, and your HDL cholesterol you can calculate your 10-year Risk of Having a Heart Attack. What is your risk? I'm less than 1% of people having a heart attack in the next 10 years. Both of my grandpa's died from heart failure early in their lives. I want to see my grand-babies one day.

  • Fatigue and gaining weight? Maybe you have a thyroid issue. I thought I did. I had a full thyroid panel completed. Make sure you get your TSH, Free T3, Free T4, and Antibodies tested. TSH no longer gives the most accurate picture of your overall thyroid health, but most Docs will still only test TSH. In any case, my thyroid is fine across the board. So I'm suspecting it's just fatigue/stress. Stop the Thyroid Madness is a good site to check out if you want to know more why TSH is not the only test to determine if you have a Thyroid issue.

  •   Music:

    • Elements by Lindsey Stirling - I like most everything she creates. I played the Viola for about 6 years, so I really dig modern Orchestral music. Check out her music sometime.
    • Spaceman by Hardwell - Techo/dance. Good pace and a lot of bass! This is part of my workout playlist.


Every Friday I'll blog about topics related to health, fitness, wellness, self-improvement, and other miscellaneous topics I find interesting.

8/26/2015

Stir-Fry Recipe

This is a paleo based dinner that my wife and I have weekly. The recipe below is for making it in bulk.



Ingredients
  • 3.5 to 4lbs of hormone cage free boneless skinless chicken breast (slice into small chunks)
  • 2 bags of Great Value Deluxe Stir Fry (16oz ea)*
  • 3 bags of East Blend frozen vegetables (16oz ea)*
  • 1 bag of Hong Kong blend frozen vegetables (16oz ea)*
  • 8 packs of Stir Fry mix. We like the Kikkoman brand.
  • A LARGE skillet or Electric skillet (love these! Saves me so much time).

Directions
  • Add enough oil to coat the bottom of your electric skillet
  • Brown the chicken chunks
  • Add in your vegetables (note, you can only get in 4 bags at first, once those have cooked down you can add the additional bags) and cook until soft.
  • Add in your stir-fry (follow the directions on how much water)
  • Bring to boil and simmer for a few minutes (typically I simmer until most of the juices are vapor).

 And there you have it! Simple and easy bulk paleo Stir-Fry. If eating something different every day is for, cut this recipe down to 1 lb of chicken, 2 bags of mixed veggies, and 2 packs of stir-fry.

* Pick and choose based on preferences. For 3.5 to 4lbs of chicken, 6 bags works best. There is an example of a 16oz bag below. Also, you can always buy fresh if you have the time!




 
 Stir-Fry I made this week.

8/23/2015

How to stop sugar addiction and cravings

I Hate U Sugar
I may be addicted to sugar! I'm not kidding, and this isn't one of those "haha, that's funny" scenarios. One of my issues is overeating at night. I have a customer that also has this issue and it got me thinking. I can eat an entire plate of stir-fry and still feel hungry 30 minutes later! What!?

It takes about 20 minutes for your brain to realize you're full, right? Well, I've waited 20, 40, even 60 minutes and I'm still hungry. Does this sound familiar? I tried frying up some bacon (Mmmmm) to see if the high fat and calorie dense treat would do the trick.. That did not solve the issue. But, If I grab some pretzels, HotTamales, some lemon heads.... that hunger vanishes. My brain gets "happy-feely" when tasting that sweet sugar; that high calorie substance that comes in very low satiated foods.

Maybe the term hunger is incorrect. A more appropriate term or phrase could be a longing, aching, or craving for glucose. We are pre-programmed to eat high calorie foods. After all, our hunter and gatherer ancestors had to survive! But... sugar was not a common staple for them. They didn't have high-fructose corn syrup.

How can you say no when we are bombarded by advertisements every day for mouth watering treats? The advertising companies certainly have it down to a science. The textures, smells, taste, all designed to lure us in to their trap of addiction. After all, marketing food products is a multi-billion dollar industry. It's unfortunate that they are focused primarily on unhealthy foods.

I've read someplace, can't remember where, that sugar has the same effects on brain chemical properties as cocaine, or was it crack? I can't recall. Either way, sugar has always been my downfall.

It's difficult to find the willpower to resist that temptation. It's so easy to obtain unhealthy foods. Modern supermarkets have endless racks of tasty treats at our finger tips, it's easier than ever before to grab something sweet. No wonder why the US has such an obesity problem!

So how do you find the will power to say no? What I've been working on lately is a reward system. And NOT a food based reward system.

What I'm referring to, as a reward based system, is something you enjoy outside of your love/hate relationship with food. Maybe it's a new phone app, some game you like to play, new shoes, jewelry, something for a hobby, or whatever. Find a way to reward yourself, that's within your means, when you successfully complete a week without succumbing to that treat. Up the ante and the prize to a month once you get the weekly resistance down.

Keep that reward in mind every time you reach for your favorite snack. Better yet, if you are single, get it out of the house! If you have kids, like me... pray and good luck! Honestly, try to get your kids to eat healthy too. They should not be rewarded with candy or a trip to the unhealthy-restaurant-of-your-choice (why are you going to poison them for a reward?).

Don't have the will power to stop those sugar cravings? Try Lean.


And if you want to jump start your nutrition right, check out IDLife Nutrition.

8/21/2015

Fit-Bullet Friday #1

FitCorner's Friday Fit-Bullets #1.
  • IDLife Nutrition - My wife and I have switched our nutrition supplementation (for vitamins) to this company. I've been happy with the results so far. My acid reflux/heat burn has all but disappeared and I no longer want to face-plant my keyboard at 2pm every day, also the time saving aspect! Read more on our switch....

  • Health Tip: Vitamin D regulates calcium balance in your body, it helps to input Calcium into your bones, and also where Calcium should or should not be in your body. Make sure you are getting the proper does of Vitamin D daily. If you are a home-body and never go outside, you could be Vitamin D deficient. Personally, I take about 4,000 IUs in the morning (via EyePromise Restore)  and 2,000 IU's (via IDLife Nutrition) with my evening meal.

    I take EyePromise Restore as I have low zeaxanthin levels. It's measured by the 3-blue dot MPOD (Macular Pigment Optical Density) test.
  •  Quote: I've seen this quote in numerous places on the internet, the first time I saw it was in the book Do The Work. Basically, in my opinion, it's about how we are afraid to get our of our comfort zones and push past our own self created boundaries.

    "Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness that most frightens us. We ask ourselves, Who am I to be brilliant, gorgeous, talented, and fabulous? Actually, who are you not to be? You are a child of God. Your playing small does not serve the world. There is nothing enlightened about shrinking so that other people will not feel insecure around you. We are all meant to shine, as children do. We were born to make manifest the glory of God that is within us. It is not just in some of us; it is in everyone and as we let our own light shine, we unconsciously give others permission to do the same. As we are liberated from our own fear, our presence automatically liberates others." - Marianne Williamson
     
  • Tiny Brain - An almost fully-formed human brain has been grown in a lab for the first time.

Every Friday I'll blog about topics that I find interesting related to health, fitness, wellness, self-improvement, and other miscellaneous topics.

8/19/2015

The Switch to IDLife Nutrition - Review

My wife and I have switched to IDLife Nutrition for our vitamin supplementation. Previously, we purchased vitamins from the endless racks of Walmart or from online sources. I spent hours every month pouring over the latest research trying to decide what to buy!

IDLife has simplified this process considerably. They have a free assessment that utilizes over 7,000 published studies for over 4 million possible combinations. It protects me from accidentally choosing combinations that could have health consequences. I can also list medical conditions and medications as part of the assessment for recommendations and any possible medication-vitamin entanglements. 

IDLife has something unique in the industry that I have not seen before; personalized nutrition based on an individual's needs rather than a "one-size-fits-all" concept. I think it's going to be a huge success.

I want my kids, friends, family, everyone I care about to be healthy. However, it's not easy, we all have busy lives, limited time, and limited resources. So do something that simplifies your life.  After all, we all want to be healthier and more successful in our lives.


Speaking of success, for those looking for extra income, consider becoming an IDLife Associate. Or, you can just utilize the significant cost savings by being an associate!

12/10/2013

P90x3 is HERE!

P90X3 is now available! P90X3 is a 90 day program, split into 3 Blocks. Blocks 1 & 2 each consist of 4 weeks, while Block 3 lasts 5 weeks.

All P90X3 workouts are 30 minutes. The lone exception is the X3 Ab Ripper workout (15 minutes), included within the Deluxe Kit. Most workouts include a 2-3 minute cool down period.

P90X3 BASE KIT: http://www.fitcornernetwork.com/order-p90x3
P90X3 DELUXE KIT: http://www.fitcornernetwork.com/order-p90x3Deluxe
P90X3 ULTIMATE KIT: http://www.fitcornernetwork.com/order-p90x3Ultimate
P90X3 CHALLENGE PACK: http://www.fitcornernetwork.com/order-p90x3Challenge

P90X3 Base Kit Includes:
  • 16 unique and brand new workouts on 8 DVDs
  • Plus, 5 Free Gifts
  • Fitness Guide
  • Nutrition Guide
  • 90 Day Workout Calendar
  • How to Accelerate Intro DVD
  • 24/7 Online Support
  • Network Exclusive P90X One on One: On One Leg DVD
P90X3 Deluxe Kit
Includes everything in the Base Kit PLUS:
  • 3 Elite Extreme workouts on 1 DVD
  • Includes free Elite Block Calendar
  • 1-Month E&E Tub
  • 3 B-Lines Resistance Bands
P90X3 Ultimate Kit
Includes everything in the Base & Deluxe Kits PLUS:
  • 1-Month R&R Tub
  • Gym-Quality P90X® Chin-Up Bar
  • P90X® Chin-Up Max
  • Premium Beachbody Jump Mat
P90X3 Challenge Pack
  • P90X3 Base Kit
  • 30-Day Supply of Shakeology HD
  • 30-Day VIP Team Beachbody Club Membership