Eating healthy foods is more difficult than ever because, according to a study at the University of Colorado, our food is about half as nutritious as it was 100 years ago. Since the early 1900s, the nutrient density of our food has declined approximately 40-60%, the study says. So compared to the food that our great grandparents ate, our food is lacking many of the vitally important vitamins, minerals, antioxidants and phytochemicals that are necessary for good health.

Our great grandparents ate an average of 131 pounds of homegrown vegetables every year compared to only 11 pounds that the average person eats today. One recent study showed that only 11% of Americans eats 2 fruits and 3 vegetables every day. When you combine the reduced consumption with the nutrient-poor content in fresh produce, it leaves the door open for potential health problems, especially when you consider the cumulative effect over a lifetime.

USDA figures corroborate the decline in mineral and vitamin content of fruits and vegetables between 1963 and 1992 as follows:

And, the decline is continuing. In 2000, Organic Magazine compared nutrient values of foods listed by the USDA in 2000 with those listed in 1963. Vitamin A in some vegetables such as carrots seemed to have actually increased, along with some minerals. But nearly all other fruits and vegetables showed large decreases in many nutrients. Vitamin C in sweet peppers dropped from 128mg to 89mg (-69%), and vitamin A in apples dropped from 90mg to 53mg (-59%). Other decreases in nutrient values in 2000 compared to 1963 were as follows:

Minerals Are Crucial For Health and Life

Eating healthy foods is critical because every cell in your body must have minerals to live and function. Vitamins, enzymes, hormones, the immune system and almost all biological activities and systems in the body need a wide variety of minerals in various amounts to function properly.

If mineral levels are inadequate, this may create negative effects in the body. For instance, low iron levels in women can produce anemia (a deficiency in blood iron levels). Anemia can restrict oxygen and carbon dioxide removal from the cells. Low calcium levels can facilitate irregular muscle contractions, bone density loss, blood clotting and improper brain functioning.

Are You Eating Healthy Foods?

“An apple a day keeps the doctor away?” Probably not, according to the Nutrition Security Institute which reports that the apple of today has lost about 82% of its magnesium content and a high percentage of other important nutrients compared to the apple of 100 years ago.

The USDA recommends that we eat 3 to 5 servings of vegetables and 2 to 4 servings of fruit each day to maintain good health. That is about 9 cups of vegetables and fruit per day that we should be eating.

The bottom line is even if you’re eating healthy foods in your diet, chances are you may not be getting enough of the nutrients you need, and you may suffer from some form of nutritional deficiency.

How to Make-up for Less Nutritious Foods

The simplest way to reverse this trend is to make eating healthy foods a priority in your life and include plenty of fresh fruits and vegetables (organic, if possible) in your meals. Plus, you should avoid eating processed foods because they contain all kinds of unhealthy ingredients, from high fructose corn syrup and trans fats to high sugar and salt content and chemical preservatives and food coloring agents. Here are some other suggestions:

• Buy locally grown organic food. Research shows that produce picked at its peak is the most nutritious. Once picked, fresh produce will gradually start to degrade. By buying locally and seasonally, you’ll eat foods when they are at their peak taste and when they are the most abundant nutritionally. Organic farmers let soil reconstitute before replanting, and they use organic manures so their produce is likely to be more nutritious.

• Take vitamin and mineral supplements. There are good reasons to take supplements, according to nutrition experts. The bioavailability of the nutrients in supplements is 100% compared to food, which is very unpredictable. “Taking a multivitamin is risk-free and could have tremendous benefit,” says Aileen Burford Mason, a biochemical nutritionist and a nutrition counselor. Dr. Mason stresses that eating well is essential and that supplements should complement good food choices. She says that no matter how careful people are about eating healthy foods in their diet, they can still benefit from taking supplements.

To ensure you’re getting all the vitamins and minerals you need, fortify your diet by taking Healthy Choice Naturals Full Spectrum Daily Multivitamin Supplement. It provides 56 all-natural vitamins, minerals, herbs, foods and important nutrients you need for a healthy body, alert mind, strong bones and clear vision. Plus, it contains a powerful blend of natural green tea extract, grape seed, selenium, folic acid, ginkgo, CoQ10, quercetin, and a vegetable complex, mushroom complex, fruit complex, and a digestive enzyme complex. You won’t find a more complete multivitamin supplement anywhere, at any price.

Over the past two decades, mobile phones have morphed into mini-computers that put the world at our fingertips and allow us to do just about anything with the push of a button or touch of a screen. In recent years, hundreds of thousands of mobile phone software applications, or “apps,” have become available for download on practically every subject you can imagine (and then some!), including many health apps. These apps can help you do everything from lose weight and be more fit, to check your symptoms and provide medical information, and so much more. Here are some of the best health apps for your phone that can help you live a healthier life (and the best part is that they are all free).

Fooducate – Eat Healthy Diet
What it does: Scan product barcodes using your cell phone camera to get nutritional information such as calories and sugar content per serving and a nutritional grade rating of A through D. It will also alert you to ingredients you should be aware of, such as preservatives or potentially harmful food colorings or dyes. The app database contains more than 200,000 product barcodes so most items on your shopping list will be included. If your favorite food gets a poor grade, the app offers healthier alternatives within the same food category. There are problems with the scanning function on the iPod Touch, iPad, iPhone 2 or 3G, which means you may have to manually enter the 12-digit barcode numbers for each product, which can get tedious.
Compatible with: iPhone, iPod Touch, iPad, Android
Price: Free

GoodFoodNearYou
What it does: GoodFoodNearYou is a location-based search to help you find food nutrition information at restaurants near you. It includes over 250,000 restaurant locations. Now you can easily search for the nutrition information of restaurant food from anywhere in the U.S. using your phone.
Compatible with: Android, iPhone, Blackberry
Price: Free

Instant Heart Rate
What it does: Voted “The Best Health & Fitness App on Mobile Premier Awards 2011,” this app actually uses your phone’s camera to measure your heart rate. All you do is hold your finger steady for 10 seconds on the camera lens and it will tell you your heart rate. Personalize your settings, such as your gender and age, and the app will tell you what your ideal resting and maximum heart rates should be. It may take some practice to get an accurate reading, so read the help menu to troubleshoot any problems. The free version doesn’t include all the upgraded (paid) features, such as storing and charting your readings. But the paid version called Instant Heart Rate – Pro only costs $.99, so it’s a small price to pay for the upgrade.
Compatible with: iPhone and Android
Price: Free

MyQuit Coach
What it does: Livestrong’s MyQuit Coach helps smokers set goals to kick the habit. By personalizing information such as your age, how many cigarettes you smoke per day and setting a date to quit smoking, the app creates a customized plan to gradually reduce how much you smoke each day until you stop smoking completely. It includes tips to help you quit and a tracker to remind you how many cigarettes you’ve already smoked each day. Your cravings and smoked cigarettes are plotted on a bar graph so you can easily see if you’re meeting your goals. Plus, you earn a badge for every milestone you achieve.
Compatible with: iPhone, iPod Touch, iPad
Price: Free

iTriage
What it does: This app provides medical information as well as provides a GPS locator to find the nearest medical offices, pharmacies, hospitals, etc. You can search diseases, check symptoms, and get information on treatments, etc. If you’ve ever been confused about what kind of doctor to see for a particular disease or symptom, this app makes it easy for you.
Compatible with: iPhone, iPod Touch, iPad, Android
Price: Free

Vision Test
What it does: If you’re worried that staring at a computer screen all day may be taking a toll on your vision, this app provides vision tests and questions to assess your eyesight.
Compatible with: Android
Price: Free

Pregnancy Tracker
What it does:Expectant moms and dads will enjoy this app from the authors of What to Expect When You’re Expecting. It includes a due-date calculator and countdown clock; a weekly baby-development tracker; and a message board to connect with other expectant parents.
Compatible with: iPhone and Android
Price: Free

White Noise Lite
What it does: If you like to listen to background noise while you fall asleep, this app provides 10 sounds to soothe you to sleep including an oscillating fan, rain fall, chirping crickets, ocean waves, and even plain white noise. It includes a sound timer to automatically turn-off sounds. The upgraded version of the app costs $1.99 and includes 40 sounds.
Compatible with: The free version is available for iPhone and Android users. The paid version is compatible with iPhone, iPod Touch, Blackberry, and Android.
Price: Free

Diet Assistant – Weight Loss
What it does: The highest rated diet planner on the Android Market, this app provides healthy diet plans, an advanced weight tracker and progress charts. It includes a built-in BMI (body mass index) calculator, provides nutrition facts and grocery shopping lists, and it’s suitable for the whole family.
Compatible with: Android
Price: Free

My Tracks
What it does: Use My Tracks while you run, bike, hike, or walk outdoors, and it will use the GPS sensor in your phone to record the path you took. It gathers useful statistics such as time, speed, distance, and elevation. You can review all of this data live, or you can save it. During your outdoor activities, you can mark relevant waypoints or milestones and can program it to give you automatic voice announcements about your progress.
Compatible with: Android
Price: Free

Calorie Counter – MyFitnessPal
What it does: Touted as the fastest and easiest to use calorie counter for Android, it includes the largest food database of any Android calorie counter (with over 1,100,000 foods). It is amazingly fast to enter your food and exercise data.
Compatible with:  Android
Price:  Free

If you’re among the majority of Americans who are overweight, you struggle with diet problems on a regular basis. If you’re concerned about your weight, you probably watch what you eat and count calories, but do you watch what you drink? If not, you could be sabotaging your diet because liquid calories count, and they add up fast.

“Beverages are probably the biggest hidden source of empty calories in our diets,” says Mark Izzo, PhD, director of science and technology at Orafti Active Food Ingredients. “Even those that are positioned as super-healthy, like grapefruit juice and orange juice can pack 100 calories in 8 ounces.”

“What’s worse is that nobody drinks only 8 ounces. A typical serving is usually 16 ounces. That’s 200 calories for one drink!” says Izzo.

Soda is unquestionably among the many sources of excess calories contributing to the obesity epidemic in this country, says David L. Katz, MD, associate clinical professor of public health and medicine at Yale University School of Medicine and author of The Way to Eat.

“A standard 12-ounce (non-diet) soda has roughly 150 calories,” says Katz. If you drink two or three 12 oz. sodas per day, or just one supersized 44 oz. soda per day, that’s enough calories to gain a pound a week!

Besides the high calorie and sugar content, the problem with sodas is that the calories we drink are usually in addition to—rather than in place of—the calories we eat, which creates real diet problems for people trying to lose weight.

A study published in the International Journal of Obesity in 2000 proves this point. Fifteen healthy men and women consumed an extra 450 calories, in the form of either jelly beans or sodas, every day for four weeks. After four weeks, the soda drinkers switched to jelly beans and vice versa.

When eating the jellybeans, all 15 people in the study reduced the number of calories they took in from other sources to compensate; at the end of the study, they had gained only a small amount of weight. However, the soda drinkers made no such changes in the calories they consumed, and they gained a lot of weight.

This is true for children as well as adults, which was proven by a study published in the June 2003 issue of The Journal of Pediatrics by Cornell University where researchers followed 30 children for two months. According to David Levitsky, professor of nutritional sciences and psychology at Cornell, children who drank more than 12 oz. of sweetened drinks (soda, fruit punch, bottled tea, or drinks made from fruit-flavored powders) per day gained significantly more weight than youngsters who drank less than 6 oz. a day. The reason is that they didn’t reduce the amount of food they ate to make up for the extra calories they drank.

The researchers also found that the youngsters consumed less milk when they drank the sweetened drinks. So they were consuming more calories while reducing their intake of calcium and zinc.

Additionally, sodas contain chemicals and artificial colorings that, quite frankly, you’d be much better off not ingesting. The bottom line is that sodas are basically empty calories that pack on the pounds and provide no nutritional value. While they may satisfy your thirst momentarily, they don’t satisfy your hunger. Sodas provide no benefit to your health and can actually be detrimental if consumed in large quantities on a regular basis. So to avoid diet problems, it’s best to limit your consumption of sodas, or better yet, eliminate sodas from your diet all together.

Sodas aren’t the only beverages that create diet problems. Tea and coffee by themselves have no calories, but added sweeteners, flavorings and toppings can turn a standard cup of coffee into a major calorie-fest. For example, a large Starbucks Mocha Coconut Frappuccino with whipped cream contains an alarming 710 calories and 26 grams of fat! Drink one of those a day in addition to your regular diet and that’s enough added calories to gain over 74 lbs. in one year!

And when it comes to drinking alcohol, the calories add up fast as well. The average glass of wine or bottle of beer contains about 100-150 calories, but people usually don’t stop at just one. Plus, people tend to overeat when they are drinking—especially the kinds of high calorie, salty snacks that are often served with drinks at “happy hours” and parties.

Diet sodas are usually calorie-free, yet they contain non-nutritious ingredients including artificial sweeteners. Although artificial sweeteners are approved by the FDA, it’s advisable to limit your consumption of diet sodas to no more than a few per day.

Skim and low-fat milk and unsweetened juices are much more nutritious choices for you and should be incorporated into a healthy meal plan. However, if you’re trying to lose weight, you’ll get much better results if you drink water and other zero- or low-calorie beverages instead.

To avoid diet problems caused by liquid calories, here are some healthy beverage alternatives for you to try:

• Spice up plain water by adding a slice of lemon, lime, or orange, or a sprig of mint. This will add flavor but not calories.
• Drink green tea or other herbal teas, which contain healthy phytonutrients.
• Try seltzer water with a splash of juice like orange, grapefruit, cranberry, mango, or guava.
• Drink homemade lemonade made with fresh-squeezed lemons, water, and a few drops of Stevia, a natural artificial sweetener.

SOURCES: The Journal of Pediatrics, June 2003. News release, Cornell University. Mark Izzo, PhD, director of science and technology, Orafti Active Food Ingredients, Malvern, Pa. David L. Katz, MD, associate clinical professor of public health and medicine, Yale University.

Vitamin B-12 deficiency is much more widespread than previously thought, especially for those over the age of 60. It’s estimated that one in four people over 60 may have a vitamin B-12 deficiency. Plus, there’s emerging evidence that other age groups may also be suffering from a deficiency.

Why is a vitamin B-12 deficiency so alarming? It’s because vitamin B-12 is a nutrient that we can’t do without. Our bodies are dependent on B-12 for the efficient, healthy metabolism of fats and carbohydrates, energy generation, digestion and nutrient absorption.

Similar to how your car needs gas to run, your body needs glucose to function. And vitamin B-12 plays a major role in converting carbohydrates and fatty acids into glucose and energy.

Adequate blood levels of vitamin B-12 are needed to:

• Help maintain normal energy levels.
• Promote healthy neurological activity and maintain mental alertness.
• Support normal homocysteine levels for healthy cardiac function.
• Help ease stress and occasional sleeplessness.
• Maintain healthy cell growth and repair.
• Promote healthy immune system function.
• Support normal metabolism of carbohydrates and fats.

If you have a vitamin B-12 deficiency, one or more of these important bodily functions can be impaired or disrupted, resulting in symptoms such as:

• Feeling tired and weak.
• Vision problems.
• Loss of appetite and unintended weight loss.
• Moodiness.
• Memory problems.
• Nervousness.
• Balance problems.
• Less-than-optimal liver or heart health.
• Premature gray hair.
• Occasional digestive issues and/or constipation and gas.

How do You Get a Vitamin B-12 Deficiency?

There are two ways to become deficient:  (1) not getting enough B-12 in your diet; and (2) losing the ability to absorb it.

Studies in India, which is primarily a vegetarian-based culture, found about 80% of adults were deficient in B-12. However, vegans are not the only ones who are at risk of a deficiency.

The older you get, the more likely you are to suffer from a vitamin B-12 deficiency because your digestive system naturally breaks down over time, especially if you eat the standard American diet. As you age, your stomach’s lining gradually loses the ability to produce hydrochloric acid which releases vitamin B-12 from the foods you eat.

Another common condition interfering with the absorption of B-12 is what’s called food-cobalamin malabsorption syndrome (cobalamin is the scientific term for vitamin B-12). This typically results when your stomach lining loses its ability to produce intrinsic factor, which is a protein that binds to vitamin B-12 and allows your body to absorb it inside the small intestine.

Additionally, using antacids or anti-ulcer drugs decreases stomach acids and, thus, your ability to absorb vitamin B-12. An infection with Helicobacter pylori, a common contributor to stomach ulcers, can also result in a B-12 deficiency.

Take a Supplement to Avoid a Vitamin B-12 Deficiency

It’s difficult to get enough B-12 through your diet alone, especially if you avoid eating meat because plant food sources contain virtually no vitamin B-12. Food sources of vitamin B-12 include: poultry, lamb’s liver, brewer’s yeast, clams, eggs, herring, mackerel, kidneys, milk, dairy products, or seafood. But even if you eat a lot of these foods, you may still have a vitamin B-12 deficiency.

That’s why it makes good sense to take a vitamin supplement such as Healthy Choice Naturals Stress-B Complex. Its all-natural B-complex formula provides 50mcg of B-12, along with B-1, B-2, B-3, and B-6 and the powerful antioxidant protection of high-potency vitamin C, folic acid and Biotin for increased absorption. Or, for a complete multivitamin supplement, try Healthy Choice Naturals Full Spectrum Daily Multivitamin. It provides 100mcg of vitamin B-12 in its potent formula of 56 vitamins, minerals, herbs, and important nutrients needed for optimum health.

The New Year is just around the corner and we all know what that means: the list of New Years health resolutions will go into effect. Gyms will be filled, refrigerators will be stocked with healthy foods, and fast food chains will be boycotted. In a few weeks, however, everything is likely to go back to the way it was. Don’t be one of the many people who let their New Years health resolutions fall to the wayside, especially when it comes to your nutrition goals. This is the year to make a plan to improve your nutritional habits. Instead of jotting down a vague resolution like the standard “eat healthier,” be specific about exactly how you will do it, so your goals are clear and concise.

Follow these specific New Years health resolutions to become a healthier you in 2012.

Commit to eating at least two to three servings of vegetables per day.

The latest dietary guidelines suggest eating up to five servings of vegetables per day. For most of us, this number is hard to reach, so try sticking to a goal of eating two-three servings each day to stay on track to keep this New Years health resolution. One of the many reasons to eat your veggies is that they pack a heavy punch of the vitamins, minerals and nutrients that your body craves. Bring carrots and celery in your homemade lunch and serve veggies at dinner. You’ll be starting a healthy habit.

Switch to a high-fiber cereal.

Instead of eating cereals packed with loads of sugar, choose cereals that are high in fiber and low in sugar. Fiber helps regulate your digestive system and positively impacts your overall wellbeing. Eating less processed sugar at breakfast will also help eliminate the burst of sugar-fueled energy followed by a mid-morning letdown.

Read food labels.

It’s easier to make sure you are getting the right amount of your daily nutritional necessities when you pay attention to the nutritional value of foods as listed on their labels. You’ll not only find calorie counts, and sugar and fat content; labels also show which vitamins and minerals the food contains, plus the percentages of the recommended daily requirements each one meets.

Never skip meals.

One of the most effective New Years health resolutions: commit to eating breakfast, lunch, and dinner every day of the week. Skipping meals not only can lead to weight gain and fatigue, but also deprives you of essential nutrients your body needs to function properly.

Eat everything in moderation.

Last but certainly not least, eat in moderation. Calories still count in 2012. But eating healthy and sticking to your New Years health resolutions doesn’t mean that you have to shun anything with sugar or avoid all types of fat entirely. Some foods with high sugar content, like carrots and sweet potatoes, and “good” fats, such as olive oil, have nutritional components that contribute to your overall wellness.

Making lifestyle changes is never easy. It takes time and dedication to stick to your goals, but that’s the promise of a New Years health resolution. Remember that getting the proper nutrition, through the food you eat and natural supplements, can lead to a healthier and happier you.

According to a Spanish study* conducted over a period of 10 months, menopausal women may not be getting enough vitamin D in their diets. This link between vitamin D and menopause shows that a deficiency could contribute to health issues, ranging from abdominal obesity, diabetes, osteoporosis, cardiovascular disease and even some cancers. The study also gave the scientists a better understanding of how eating the right foods can improve health.

While menopause is a time of natural transition for women, it can bring unpleasant physical and psychological symptoms. As hormone levels change, women may experience weight gain, loss of energy and hot flashes, as well as more serious problems. One of the researchers who studied vitamin D and menopause pointed out that diet plays an important role in lowering the risk of developing health problems caused by biological and physiological changes that occur with menopause.

Researchers at the Carlos III Institute of Health in Spain conducted the tests that found a link between a deficiency in vitamin D and menopause problems in 2007-2008. The study involved over 3,574 women between the ages of 45 and 68, both pre- and post-menopausal. They were selected from different cities and represented various segments of the population.

Based on questionnaires about the women’s diets, a thorough analysis of their dietary patterns revealed that the women were not getting enough vitamin D and vitamin E. It was also determined that the women were receiving adequate amounts of all vitamins except vitamin D and vitamin E. Of that group of women, 29% were obese and 42% were overweight.

The conclusion of the science team was that a diet with less fat and protein and more vegetables, nuts and carbohydrate-rich foods can balance energy levels and correct the levels of vitamin D and vitamin E.

The Spanish study indicated that a diet providing enough vitamin D is beneficial during menopause. Vitamin D can be obtained from organic raw milk, fish, and egg yolk. One cup of mushrooms can provide more than half of the daily recommended amount of vitamin D. The National Academy of Sciences also claims that regular sunlight exposure can provide women with adequate vitamin D, but it is difficult to determine the exact amount of sun exposure needed.

So what are the potential health threats posed by a deficiency in vitamin D and menopause? While it may be considered a less serious health threat than others, the hormonal and metabolic changes that accompany menopause can lead to unhealthy weight gain, according to a study published in the Gynecological Endocrinology Journal. Once again, diet plays an important role in helping to prevent unwanted weight gain and the serious health problems that may go along with it, such as diabetes.

With age, the risk of developing osteoporosis increases, partly because as the skin ages it is less able to absorb vitamin D from the sun. The connection between vitamin D and menopause has serious implications for post-menopausal women, as vitamin D works with calcium to maintain strong bones, helping to prevent osteoporosis. Vitamin D and calcium have also been shown to promote kidney and immune system health.

A lack of vitamin D and menopause are also implicated in menopausal women facing a heightened risk of heart disease and hypertension, as well as certain types of cancer. Adequate vitamin D intake has also been shown to help reduce these risks.

The conclusions of the researchers in Spain reveal new insights into the role of vitamin D and menopause issues. Gaining control over these issues can be a matter of adapting a different diet to maintain adequate nutrition and vitamin levels.

sources:

• http://www.naturalnews.com/034207_vitamin_D_menopause.html
• http://atomiumculture.eu/content/women-do-not-get-enough-vitamin-d-during-menopause

The joys of the holiday season are often overshadowed by stress. Things that wouldn’t bother you any other time of year seem to come together like a big extended family during the holidays. To reduce stress and help make the season bright, this year try these 10 ways to manage the madness and avoid holiday stress.

1. Lower your expectations for yourself. Shopping, socializing, school pageants, driving hundreds of miles to grandma’s house…really? You cannot expect to do everything well during the holidays. Reduce stress by making a daily to-do list. Items not crossed off at the end of the day can wait until tomorrow, or maybe they’re just not that important!
2. Include stress-fighting food in your holiday diet. Blueberries, oatmeal, asparagus, almonds, and beef are each packed with different vitamins and minerals that can help keep moods steady.
3. Stick to a budget. Whether you’re grocery shopping for a big holiday dinner or choosing gifts for family and friends, decide how much you can spend, set specific limits and stick with the budget. This will reduce stress created by impulse buying during the holidays, and afterwards, when the credit card bills arrive.
4. Control negative emotions with exercise. Physical activity can help you avoid holiday stress by revving up circulation and releasing mood-enhancing hormones. Try to fit in a half hour of aerobic activity four or five days a week. You’ll have more energy for tackling holiday tasks and may find you’re calmer overall.
5. Take a long winter’s nap. Okay, who has time for a nap? You may want to make time. Studies have shown that even a 20-minute snooze can boost your ability to perform tasks and stay alert – two key benefits for anybody trying to avoid holiday stress.
6. Don’t forget your vitamins. With a busy holiday schedule you may find yourself skipping meals or eating junk food. Supplementing your diet can help your body fight stress and fatigue. Vitamins B, C and E are just a few of the supplements that can reduce stress and help fortify your immune system.
7. Open the curtains and let the sunshine in. Limited hours of light and grey skies during the winter months can make you feel tired, depressed and stressed. Try to get outdoors for at least 15 minutes a day and stay active to combat the effects of less light.
8. Soak in a scented bath. Peppermint scented bath oil (perfect for the holidays) can help you feel invigorated and ready to face the day. The scent of lavender has anti-anxiety properties – combine that with some quiet time in the bath, and you should be able to unwind and reduce stress in both mind and body.
9. Keep a holiday journal. Avoid holiday stress by writing down what is going on in your life. Just the simple act of externalizing your thoughts can help you gain perspective and make you feel better.
10. Skip the small stuff. Not all holiday parties are created equal. So if you’re showing up out of a sense of obligation, ask yourself what would happen if you stayed home and rested. It may be better to “just say no” when you’re feeling wiped out and over-scheduled.

Last but not least, lose the guilt about the episodes that aren’t so merry and bright this holiday season. Relax and find the stress-reduction strategies that work for you. Although you may not avoid holiday stress completely, you should start to experience happy holiday moments more often.

It’s no secret that humans are creatures of habit—often repeating the same patterns of behavior that become second-nature over time—and apparently this applies to our favorite sleeping positions too. According to research conducted by Professor Chris Idzikowski, director of the UK Sleep Assessment and Advisory Service, six common sleeping positions can reveal certain personality characteristics. Perhaps our subconscious body language exhibited during the day is carried into the night through our sleeping positions of choice?

Based on a scientific approach with a fairly large pool of 1,000 survey participants, Dr. Idzikowski’s study concluded that six typical sleeping positions can be tied to specific personality traits as outlined below:

1. The Foetus or Thinker Position(41% popularity) is the most common among the sleeping positions, characterized by sleeping on your side in a curled up position. Your arms are curled on top of the pillow, or one arm may be under the pillow. Your hands can be placed various ways, but at least one hand is always placed near the chin.
   1. Personality:  Foetus or Thinker Position sleepers are perceived to be tough on the outside but sensitive on the inside. They may be shy when they first meet someone but soon relax. More than twice as many women as men favor this position.
   2. Health Effects:  When sleeping in this position, you should tuck a pillow between your legs to minimize the pressure on your back. This position may be helpful if you have osteoarthritis in the spine, spinal stenosis (a narrowing in the spine) or hip pain.
2. The Log Position (15% popularity) is sleeping on your side with your back and legs straight and both arms down by your sides—“sleeping like a log,” so-to-speak.
   1. Personality:  Log sleepers tend to be easy-going, social people who like to be part of the “in-crowd.” They are trusting of strangers and may be a little gullible.
   2. Health Effects:  Sleeping on your side may cause your head and neck to be awkwardly positioned so it’s important to use a pillow that provides adequate head and neck support.
3. The Yearner Position(13% popularity) is sleeping on your side with your head slightly off-center on the pillow with your arms outstretched along the pillow and your back straight and legs slightly bent.
   1. Personality:  People who sleep on their side with both arms out in front of them are said to have an open nature but can be suspicious and cynical. They are slow to make up their minds, but once they make a decision, they stick to it.
   2. Health Effects:  Yearners may have trouble finding a good pillow because most pillows don’t provide enough even support for the head and neck.
4. The Soldier Position (8% popularity) is sleeping flat on your back with your face to the ceiling and both arms pinned down at your sides or slightly out, and your legs straight.
   1. Personality:  Soldiers are generally quiet and reserved. They don’t like a fuss but tend to set high standards for themselves and others.
   2. Health Effects:  Soldiers need to have firm pillow support for the back of their head and neck. This position is more likely to lead to snoring and a poor night’s sleep.
5. The Freefaller Position(7% popularity) is sleeping on your stomach with your hands wrapped around the pillow and your head turned to one side.
   1. Personality:  Freefallers are often gregarious and brash people, but they can be nervy and thin-skinned underneath the surface. They don’t like criticism or extreme situations.
   2. Health Effects:  It’s recommended that you do not sleep on your stomach since sleeping facedown can exaggerate the arch at the base of your spine and cause back strain. If you can’t sleep comfortably in any other position, you should put a pillow under your pelvis and lower abdomen to reduce any back strain. You can also use a pillow under your head if it doesn’t place too much strain on your back. Or, try sleeping without a pillow under your head. This position may be helpful if you have degenerative disease or a herniated disk in the center of your spine.
6. The Starfish Position(5% popularity) is sleeping on your back with your arms and legs outstretched in a star formation.
   1. Personality:  Starfish sleepers make good friends because they are good listeners and are always helpful. They generally don’t like to be the center of attention.
   2. Health Effects:  This position can be bad for your back. It may be helpful to prop a fluffy pillow under your knees to maintain the normal curvature of your spine and reduce any pressure on the sciatic nerve in your lower back. Placing a rolled-up towel under your lower back may provide additional support as well as placing a pillow under your neck. This position may also lead to snoring and a poor night’s sleep.

How to Get a Better Night’s Sleep

Getting enough sleep is not only required to help you maintain your productivity and focus during the day, but it is critical for your overall health. A lack of sleep has been proven to be a risk factor for a number of health problems such as a weakened immune system, obesity, and diabetes, depression and high blood pressure.

The good news is that you can prevent many of these problems by making sleep a priority in your life and getting enough to maintain your optimal health. As a general guideline, experts recommend that adults get 7 to 8 hours of sleep each night, although the sleep requirements for each individual can vary. The key is to know what works best for you and not to get too much or too little sleep.

If you have trouble getting a good night’s sleep, or if you often feel groggy and struggle to stay awake during the day, consider taking a natural sleep aid such as Healthy Choice Naturals Sleepwell Naturals. Its synergistic blend of natural herbs will help you fall asleep quickly, sleep soundly through the night, and wake-up in the morning feeling refreshed and alert. Plus, unlike sleep medications, its all-natural formula is non-habit forming and non-addictive, and it’s guaranteed to work or your money back.

When it comes to sleeping positions, it doesn’t matter which one you choose as long as you get enough restful, restorative sleep each night to maintain optimal health and productivity.

If you’re like most Americans, you eat a lot of fructose and sugar every day. In fact, fructose is so prevalent in the American diet that it’s the number one source of calories in the U.S. The problem is that it’s “programming” our bodies to become fat.

According a report in the Epoch Times, the U.S. has the fattest citizens of 33 countries studied. An estimated 70% of Americans are currently overweight, and this number is projected to jump to 75% by 2020 and 85% by 2030.

Dr. Robert Lustig, Professor of Pediatrics in the Division of Endocrinology at the University of California, San Francisco, has led the way in decoding sugar metabolism. Here are some facts about fructose from his work:

• Fructose metabolism causes a tremendous burden on your liver: After you eat fructose, 100% of the burden to metabolize fructose relies on your liver, opposed to glucose, which your liver only has to break down 20% (the other 80% is metabolized in cells throughout the body).
• 1/3 of fructose calories end up as stored fat:  Fructose converts into activated glycerol-3-phosphate (g-3-p) that’s directly used to turn free fatty acids (FFAs) into triglycerides, which then get stored as fat. The more fructose you eat, the more g-3-p is created and the more fat is stored in your body. This doesn’t happen with glucose. For instance, 120 calories of glucose results in less than one calorie of stored fat. However, 120 calories of fructose results in 40 calories of stored fat. So basically, if you eat fructose, you’re eating fat.
• Fructose makes you feel hungry so you overeat:  Glucose suppresses the hunger hormone ghrelin and stimulates leptin, which suppresses your appetite, so you feel less hungry and won’t overeat. On the other hand, fructose doesn’t suppress ghrelin and interferes with your brain’s communication with leptin, so you feel hungrier and tend to overeat.

The bottom line is that fructose and sugar—and dietary carbohydrates such as grains that break down into sugar—leads to obesity and related health issues. The way to avoid this is to stop eating so much fructose and sugar.

Unfortunately, various forms of fructose and sugar, such as high fructose corn syrup, are in practically all packaged foods and beverages that we consume in epic amounts every day. It’s in our soft drinks, fruit juices, sports drinks, and “hidden” in processed foods from pasta sauces and pretzels to cookies and condiments. Even several baby formulas contain the sugar equivalent to a can of soda!

Another example is Vitamin Water, which you’d think was made of just water and vitamins. But in actuality, it contains 33 grams of added sugar. That’s as much sugar as three glazed doughnuts! Or, how about Oscar Mayer Lunchables with crackers, processed turkey and American cheese—it contains 36 grams of sugar. So if you pack a Lunchables for your child’s lunch, it’s like sending him off to school with three glazed doughnuts!

The recommended daily intake of sugar is 25 grams, which is about 6 teaspoons. But according to USDA estimates, the average American consumes 12 teaspoons of sugar per day, which equates to about two tons of sugar in their lifetime!  Keep in mind that this is just an average figure—many people consume two or three times this much sugar every day, or even more!

The solution is obvious: to consume less fructose and sugar, and eat a low-fat, low-carb diet of whole, natural foods and avoid processed foods and sweetened beverages as much as possible. By reducing the amount of fructose and sugar you and your family consumes, you can make a real difference in the quality of your health and the health of your loved ones.

It’s tough to avoid fatigue at this time of year. From Thanksgiving through New Year’s Day, you may find yourself on overload. Shopping, cooking, hosting gatherings, traveling, and attending parties take time and energy, and you’re doing all this in addition to your usual work and family commitments. Feeling like you’re running on empty and losing focus are common signs of fatigue.

There are a few simple ways to boost your energy levels and avoid fatigue during the holidays. First, if you’ve been concerned about symptoms of fatigue even before the holiday season, you may want to check with your doctor and rule out a fatigue-related medical condition. But if it’s the holiday hustle and bustle that’s wearing you down, these five tips for fighting fatigue can help.

• Drink water. Fatigue is one of the first symptoms of dehydration. If you’re not drinking the recommended eight glasses of water every day, make an effort to keep a water bottle with you when you’re at the mall or at your desk. Sip water at parties. Be sure you drink water when you exercise, too. Even moderate dehydration can zap your energy.

• Avoid stimulants and alcohol. Short-term solutions like candy bars and energy drinks may pick you up, but the crash landing can be worse than the energy ebb you were feeling in the first place. Avoid fatigue without relying on the false sense of energy supplied by stimulants. The same goes for alcohol, which gives you a temporary sense of well being, but is actually a depressant that can rob you of energy, cause dehydration, and make it difficult to sleep at night.

• Get some exercise. It’s strange but true: using energy produces energy. Exercising for 30+ minutes five days a week is one of the best ways to avoid fatigue. Regular exercise increases circulation to help you stay alert and feeling energetic. It can help you get a good night’s sleep. And because exercising can boost the levels of feel-good hormones in your system, you’re likely to feel more positive as you go through your list of things to do this holiday.

• Eat energy-promoting foods. Many holiday traditions center around food, but instead of trying so hard not to splurge at those special meals, make sure your daily diet is packed with the nutrients you need to avoid fatigue. Lean proteins, pumpkin seeds, fiber-rich cereals, yogurt and nuts contain essential vitamins, minerals and other nutrients your body needs to maintain a high energy level.

• ‘Tis the season to sleep! With crazy holiday schedules, getting a full night of restful sleep helps you avoid fatigue during the day. Have trouble sleeping? Try to make an effort to wind down for an hour before you go to bed – drink a cup of caffeine-free tea, turn off the TV and curl up with a book, or make a list of what you want to accomplish tomorrow (this can help you avoid waking up and mentally going over your to-do’s at 2 a.m.).

The New Year is traditionally a time to make a clean start and take better care of ourselves. One easy way to avoid fatigue and maintain a high energy level naturally is by using Healthy Choice Naturals™ Natural Energy Lift™ supplement. It provides instant energy without jitters or side effects, and it lasts for hours. But why wait for January? Try Natural Energy Lift during the holiday season and feel good all season long.