Why can't I get any sleep?  How do I get help with this??

The Above Picture are Cacao Seeds from the Cacao Tree where chocolate comes from.

The BMJ Journal took a look at 21,000 people in England and found that those who ate100 grams of chocolate a day had a lower risk of having cardiovascular disease in the future than those who did not eat chocolate. The equivalent of 100 grams of chocolate is 2.5 bars of  Hershey's Chocolate. The chocolate eating group was 11 percent less likely to have a stroke or heart attack than those who did not eat any chocolate.  Those who ate the chocolate also had a lower systolic blood pressure and body mass index and were 25 percent less likely to have cardiovascular disease than those who did not eat chocolate. This study showed a correlation between chocolate intake and cardiovascular disease, but it did not prove that chocolate was the sole factor in the lower risk of cardiovascular disease. Chocolate lovers seem to be more active and younger.  

To get the heart-healthy benefits, choose healthy chocolate and eat a small portion daily.  Some chocolates can benefit the blood vessels, lower blood pressure, improve blood flow, improve HDL (the good cholesterol), and increase antioxidants in your blood.  It is still crucial that the amount of chocolate consumed is carefully regulated, because eating too much chocolate can be too much of a good thing because it can add pounds to your weight.  

The volume of antioxidant flavonoids varies from one type of chocolate to another.  To gain the most health benefits, choose a chocolate that has more nonfat cocoa solids because these chocolates contain more antioxidants.  For example, dark chocolate is a good choice, while white chocolate does not contain any flavanol phytochemicals.  The highest levels of flavonoids are found in natural cocoa powder.  The second highest is baking chocolate that is unsweetened. The third highest ranking goes to semi-sweet chocolate and dark chocolate.  Milk chocolate is down at the bottom of the list as one of the chocolates with the least flavonoids.

So the next time you are in the grocery store add some healthy chocolate to your cart.  Chocolate goes great when eaten alone, in making hot chocolate, and as an ingredient in your favorite desserts.  Here is a recipe for Homemade Chocolate Cupcakes that is sure to please your taste buds and may help improve your health.

There are things you can do for your skin that do not require spending a ton of money buying expensive products, it just requires you to consistently do some basic things to promote beautiful skin.  
 
Sleep
 
Getting proper sleep will keep your skin rested and refreshed. Puffy eyes and dark circles can be a result of not getting enough shut-eye.  Also, an unhealthy yellow or pale brown color of skin can be caused by lack of sleep.  Your skin cells renew themselves while you are sleeping, which reverses the damage of free radicals. Free radical damage causes the skin to age. Getting deep sleep can produce a better complexion.  Sleep also lowers the amount of cortisol (stress hormone) that your body produces, Cortisol causes stretch marks and thin skin.  The sleep hormone (Melatonin) is pumped up during deep rest, which in turn produces antioxidants that fight fine lines and age spots.

Hydrate Your Skin
           
Some toxins are eliminated by drinking water.  Water empties toxins out of the body through urination and sweat. Drinking 8 glasses of water may help your skin cells to stop producing dry skin. Try drinking 8 glasses of water a day for a couple of weeks and determine if the skin has a glow to it and if acne problems are reduced.  Use a moisturizer daily within a few minutes after taking a bath or shower.  Your skin has a better chance of absorbing the moisturizer or lotion while it is still wet.  

Exercise

Exercise increases circulation in the blood and this helps keeps skin radiant. Circulation also helps to reduce toxin and free radical build up on the skin.  Free radicals accumulate over time and cause the skin to age, so exercising is a good weapon to use to help keep skin youthful.  Exercise increases blood flow which provides oxygen to the live skin cells.  Exercise reduces stress which can help reduce eczema and acne.  Avoid exercising between 10 am - 4 pm when the sun is hottest and it can damage the skin.  Always wear sunscreen when exercising outdoors.  You can buy a pH balanced sunscreen that will not get into your eyes and sting when you start to perspire.  Wear breathable clothing that will cover your body and a hat to cover your face from the sun's damaging rays.  
 
Exfoliating
           
Exfoliation is the removal of dead cells on the surface of the skin. Exfoliating can give you radiant skin. Exfoliation also increases skin's ability to absorb moisturizers, lotions, and sunscreens.  You can purchase a small natural bristle brush that is not really abrasive to exfoliate the body (avoid the face).  Brush in a circular motion throughout the body. Exfoliating body scrubs and loofahs are also popular to use for your body (avoid the face).  For facial exfoliation, use an exfoliator for your skin type. For example, if you have sensitive skin, you'll want to use one that is made for sensitive skin. Always use warm water instead of hot water while exfoliating both your body and your face. The best way to exfoliate your face is to start at the bottom and work your way up.  Use upward circular motions to apply the exfoliator to the face, then rinse the face with lukewarm water.

Eat Healthy
      
It is often said, "you are what you eat," and this is true regarding skin care. Eat nutritious foods to aid the skin in looking healthy.  Eating oily foods like potato chips and drinking acidic foods like sodas can cause acne. Avoid processed foods because many are unhealthy. Eating lean meats like chicken and turkey, fruits and vegetables, and healthy fats like avocados can help keep the skin clear. Instead of sodas drink natural juices that have no sugar added. Making healthy foods part of a normal routine can produce healthy results for your skin. 

There are skin care tricks that do not involve you "breaking the bank" to get results. Many natural skin care regimens may not involve buying expensive products, here are some reasonably priced products listed below.  Also practicing basic tasks that you can do daily can give you vibrant skin.  A combination of these 5 tips will help you to have the best youthful, radiant, supple, and glowing skin ever!   


 


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Buffalo Chicken Wings

This famous food is a fan to most. Buffalo Wings can be made with or without a batter on the chicken. I have included recipes that you can use to cook the wings with or without breading on the chicken. Add your favorite hot sauce to the recipe and you have got a treat filled with protein. Chicken is usually inexpensive, so why not make some tonight.

Recipe for Un-breaded Buffalo Chicken Wings

Recipe for Breaded Buffalo Chicken Wings

Taco Crescent Ring

This is a fun recipe that can be enjoyed by kids and adults alike. The Taco Crescent Ring is a great finger food that can be enjoyed at home when watching your favorite sporting event on television. It can be made with as little as 4 simple ingredients and you can add olives, lettuce, tomatoes, salsa, and any of your favorite taco toppings!

Recipe for Taco Crescent Ring

Turkey Gorgonzola Sliders

​This healthy recipe is a tasty treat with lean turkey meat and gorgonzola cheese or you can use your favorite cheese selections instead. I doubt if you will have any leftovers, once these are tasted.

Recipe for Turkey Gorgonzola Sliders

Easy Layered Bean Dip

This bean dip is easy to make and is eye catching with all of the colors and textures of foods. You can make this with your favorite ingredients and put color tortilla chips on this dish to display the colors even further. One bite and your guest should want more! 

Recipe for an Easy Layered Bean Dip

Buffalo Chicken Dip

Craving Buffalo Chicken Wings, but want to try a new twist on an old favorite?  Well, try this Buffalo Chicken Dip that is sure to make your mouth water. This savory dip offers all of the flavor of Buffalo Chicken, and this dip uses only a few, simple ingredients. This dip is sure to be the talk of the party!

Recipe for Buffalo Chicken Dip

Hot Artichoke Spinach Dip

This is a classic recipe that adds in a little bit of spice. Many say Artichoke Spinach Dip is delicious.  It also is a good way to eat your vegetables. This dip can be made ahead of time and then popped into an oven right before serving. Jalapeños can be added to give the dip a little more kick.

Recipe for Hot Artichoke Spinach Dip

Mozzarella Sticks

Mozzarella Sticks are another fan favorite that is sure to please! Crispy on the outside and delicious on the inside, serve these hot with Marinara dipping sauce for a real treat! 

Recipe for Mozzarella Sticks

Chicken Parmesan Sticks

Chicken Parmesan Sticks are a new twist on an old favorite. Chicken Parmesan has been loved by many for years and these Chicken Parmesan Sticks are kid friendly and are baked instead of fried. 

Recipe for Chicken Parmesan Sticks

Pigs in a Blanket

This Pigs in a Blanket recipe adds a new taste to your palette. The Dijon mustard adds more flavor to the dish.  These bite size snacks are great for kids and the kid in you.

Recipe for Pigs in a Blanket

Meatballs

These meatballs are fantastic! This recipe makes a big batch of meatballs, so you will have plenty to go around! These meatballs are made from only three ingredients. The quick preparation of these meatballs equals more time to spend with friends and family. 

Recipe for Meatballs

​It's important to "trust your gut" literally when you feel uneasy after you eat foods or have trouble eating foods.  Did you know that 90% of the serotonin that your body needs comes from your gut?  Serotonin is considered the "happy hormone" in your body that helps to regulate mood.  Did you know that the gut regulates the immune system, draws out the nutrients in foods to keep you healthy, and controls inflammation?  The gut also has a barrier that keeps dangerous gut chemicals and viruses from seriously upsetting our body.  If this barrier breaks down then the gut is "leaky," and things like weight gain, anxiety, depression, type 2 Diabetes, and Alzheimer’s Disease can occur.  One digestive disorder that is prevalent is Heartburn. ​

What is Heartburn?

Heartburn is caused when the lower esophageal sphincter, between the esophagus and stomach, stops working properly and instead of acid going down to the stomach, it comes back up through the esophagus. ​

Causes of Heartburn

Ibuprofen, aspirin, peppermint, tobacco, and excessive amounts of table salt can cause Heartburn.  Also, eliminating or reducing foods from your diet, like chocolate, coffee, alcoholic beverages, citrus fruits and juices, and tomatoes can help prevent Heartburn from occurring.  These foods and products can stop you from reaching your physical wellness goals because it is harder to exercise or get proper sleep when you have Heartburn.

Natural Remedies for Heartburn

Here are some natural remedies that may help provide relief from Heartburn and improve wellness. Iberogast helps with heartburn and is made from 9 herbs that are different and that many say really works.  It is made from milk thistle, peppermint, licorice, angelica, clown's mustard plant, caraway, german chamomile, lemon balm, and greater celandine.

Chewing gum also helps reduce heartburn because chewing stimulates saliva which acts as a defense to heartburn. Who knew that something like chewing gum could help promote physical wellness?

Aloe Vera juice calms down inflammation in the stomach and the esophagus.  You can drink a 1/2 cup before meals, but it is best if you get the kind that has the laxative component taken out of the juice because regular Aloe Vera juice is a laxative.

DGL licorice has properties that can naturally heal the stomach.  It has to be DGL licorice because other types may contain glycyrrhizic acid which is dangerous for the stomach.

Heartburn sneaks up on you, is often painful, and can hinder physical wellness. Knowing what foods to avoid that cause Heartburn and what foods and herbs are good to treat Heartburn can make a really big difference.  Let's keep the conversation going, what are some of your remedies or medications you use when Heartburn hits?

How to Deal with the Holiday Blues

Category:  Mental, Emotional, and Social Wellness

Sometimes the holidays can make us feel, “Down in spirit," but there are things we can do that help achieve mental wellness.  First, it's important to identify where the depression comes from.  Depression can arise for at least a couple of reasons.  The first reason is that depression can come from dealing with negative situations. Secondly, depression can come from a chemical imbalance in the brain.  If depression for you is coming up because of a negative situation(s) like problems with friends or family members, the loss of a loved one, loss of a job or something else, then do not worry. There are things you can do to help you to manage stress and improve mental wellness.

Chemical Imbalance

A chemical imbalance in the brain comes about when neurotransmitters have an imbalance.  Neurotransmitters are brain chemicals that communicate information to neurons.  This information helps the brain to work properly and reduce mood swings and depression. If you believe the depression may be coming from a chemical imbalance, then it is best to seek medical attention from your primary care physician.  He or she can prescribe medications that can help you to deal with depression symptoms or they can give you a referral to talk to a psychiatrist.

Situational Depression

Situational depression can present itself to you when you encounter a negative or difficult situation.  Depression help can come by learning to control your emotions and keep them in balance. If you are having a conflict with a friend or family member, it is important to make good decisions.  You can decide whether it is more beneficial for you to talk to the person or is it better to leave the situation alone. If you feel that talking to the person(s) will do more harm than good, you may want to skip that and deal individually with how the problem has affected you.  Whatever decision you choose, you should resolve the problem for yourself.  Please don't think that just because you don't talk to the person, that you can't forgive the person and move on for your own benefit.  Also, sometimes it helps to write your thoughts out on paper about the situations, so that your emotions don't build up inside and eventually become out of control.

You should also get to know what type of physical symptoms you experience when you feel depressed.  For example, you can ask yourself these questions. What triggers me? Do my muscles tense up? Does my stomach feel bad? Do my hands shake?  Do I have a headache?  What is my energy level? Answering these type of questions will help you to know and understand better, how your body responds to certain situations. You can print out this mood tracker to help you keep track of your symptoms.

Whether it be a conflict with a person, the loss of employment, illness, or something else, depression from dealing with negative situations can take a toll on you.  Situational Depression can have a big impact on mental wellness. There are a variety of treatment options available,  like talking problems out with a therapist, talking to God about your problems through prayer, praising God, exercise, eating nutritious foods and taking natural supplements (non-medication options).

Prayer for Dealing With Depression

Lord Jesus, I believe in my heart that God raised Jesus Christ from the dead.   I ask you to forgive me of all my sins and cleanse me from all unrighteousness.  Will you please help me to deal with this depression that I feel and give me joy? I thank you that now I am saved.

There is a good online church service that you can watch from called From The Heart Church Ministries.  Just click on the live stream picture on that website to watch the broadcast when it is streamed.

Remember that taking small steps is better than doing nothing at all. So try to take it easy on yourself and take your time in dealing with negative situations or chemical imbalances in the brain. Work with your doctor and/or therapist on important steps you can take for your depression. 

Have a Wonderful Holiday!

The Alzheimer's disease falls into the dementia group because it is a type of dementia.  Dementia is a severe decline in memory that can affect a person's daily life.  Alzheimer's symptoms not only affects a person's memory, but it also affects a person's actions and thinking. About 60 to 80 dementia cases lead to being diagnosed with Alzheimer's.  People with dementia have more than a 60% chance of having Alzheimer's.  Alzheimer's is usually thought to occur in older people; however, young people can have Alzheimer's as well. There are three stages of Alzheimer's. They are the early onset stage, middle stage, and late stage Alzheimer's.
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Early Stage Alzheimer's

People with early-onset Alzheimer's have trouble remembering names when meeting new people and may have trouble performing at work or trouble interacting with others in social settings. Early state Alzheimer’s can also bring on bouts of anger and frustration when the person is confused during daily conversations.

Middle Stage Alzheimer’s

Middle Stage Alzheimer’s may include forgetting important events or one's past.  Changing in one's sleep schedule or needing help getting dressed coincides with the middle stages of Alzheimers.  Wandering away from where the person with Alzheimer's lives or works can also be a symptom of middle stage Alzheimer’s.  Some individuals in this stage have trouble controlling bladder and bowels.  They may also become suspicious and delusional during the middle stage of Alzheimers.

Late Stage Alzheimer’s

Late stage Alzheimer’s may require 24-hour assistance and the person need help with personal care and activities.  Reduced mobility such as losing the ability to walk or sit are symptoms of late stage Alzheimer's. Becoming susceptible to pneumonia and other infections is common with those who have late stage Alzheimer’s.  Individuals with late stage Alzheimer's have trouble communicating the type of pain they are feeling.  The person also can lose touch and awareness with their surroundings.

Alzheimer's patients can become upset very easily.  Anxiety can also be triggered in Alzheimer's patients. Medical teams have not found a cure for Alzheimer's, but some treatments can help make the disease easier to live with. Alzheimer's can affect getting sleep at night for both the patient and the caregiver because the patient is restless and the caregiver will have more responsibility and lose valuable sleep. Also, daily activities may be hard to accomplish for the Alzheimer's patient. When an Alzheimer's patient experiences change, they can also become agitated.

Treatment of Alzheimer's for Caregivers and/or Alzheimer's Patients

An example of Alzheimer's Care could be creating an organizing and relaxing place for the patient. Having a daily list of things that need to get done, such as bathing, taking medication on time, and a specific time for meals will help to calm the Alzheimer's patient.  Doing things like cutting on the radio to their favorite radio station or looking at a photo album that has been organized for the patient can also be a part of Alzheimer's Care. These tasks can promote a patient's mental wellness.

Knowing what foods are best for the Alzheimer's patient will help the patient to have a well-balanced diet  You can use the MIND diet, also known as Mediterranean-Dash Intervention for Neurodegenerative Delay, is a good diet to start implementing certain foods into the patient's diet.  Eating brain foods like green leafy vegetables, nuts, whole grains, berries, fish, chicken, and turkey will help.  Reducing the intake of foods like cheese, red meats, and fried foods will be beneficial as well.  

One study showed that people who followed the MIND diet and used it consistently lowered their risk of having Alzheimer's by 54%. Do your best to have the patient use the MIND diet and don't forget to cut out things that the patient may be allergic to.  Even if you don't stick to the MIND diet perfectly, you may still see significant results. A nightly cup of decaffeinated tea can also become a nightly routine that the patient can enjoy.

Alzheimer's Care can also include activities such as walking and light chair exercises.  This can help the patient feel more at ease and help with mental wellness. Looking at and smelling flowers may spark the patient's memory of past events that were good.  Going to the park and looking at animals and feeding birds will help to get the patient's mind off of negative thoughts and provide mental wellness to the patient.  Having the patient take a ride with you in your car on a beautiful day also helps the patient to develop pleasant thoughts.

There are Alzheimer's support groups available.  Also, Alzheimer's Association has a 24/7 helpline that you can call.  The helpline helps individuals understand symptoms and medications. In addition to helping with symptoms, the helpline assists individuals with financial, residential, legal situations and more.  There is an Alzheimer's and Dementia Caregiver Center as well.  

Using these treatments for Alzheimer's Care over time may help you to see a significant difference in the patients mental wellness.  If these treatment options do not work, you may want to let the patient's doctor know.  The doctor may be able to describe medications that help the patient deal with confusion, depression, paranoia, and anxiety.  
 
So, there are various treatment options that can be implemented to help put an Alzheimer's patient at ease. Knowing what stage of Alzheimer's the patient is in can help you to best plan their treatment options. Caregivers have an important role in the treatment process. Caregivers provide support, love and care to Alzheimer's patients. One can also honor a caregiver.  As a Caregiver or an Alzheimer's patient, you do not have to feel helpless because help is available. 

Did you know that black adults have an 80% chance of being diagnosed with Diabetes than white adults? Knowing the right steps to take for Type 2 Diabetes Treatment will help you to plan strategies with your doctor.  These treatment strategies will help you to help manage or prevent the onset of diabetes.

A type 1 Diabetic person has no insulin at all because the body's immune system destroys the cells needed to produce insulin.  Type 1 Diabetes is often started in childhood and young adults.  Type 1 Diabetes can’t be prevented. Incidents of low blood sugar (hypoglycemia) occur in Type 1 Diabetics, whereas Type 2 Diabetics usually do not have incidents of low blood sugar.  Unless type 2 Diabetics take insulin or certain diabetes medications, type 2 Diabetics rarely experience low blood sugar.

Type 2 diabetics do not have enough insulin or cannot use the insulin that they have.  The body is not able to use insulin in the correct way with Type 2 Diabetes.  The onset of Type 2 Diabetes usually occurs in adults, however it can also occur at any age. The onset of type 2 Diabetes can be stopped by practicing a healthy lifestyle. Type 2 Diabetes can be slowed down by eating a healthy diet, exercise, and having a healthy weight. Both Type 1 and Type 2 Diabetes are the leading cause of kidney failure and blindness.

Type 2 Diabetes Treatment involves exercising regularly for wellness. Exercise helps remove the excess sugar (glucose) from your blood.  Also, if you shed pounds this will lower your blood sugar. It is recommended that you get 30 minutes of exercise daily and you can do this by making shorter goals.  For example, you can start working out 5-10 minutes a day and increase the amount of minutes a little at a time.  Strength training also helps you to lower your blood sugar and it promotes physical wellness.  Strength training can also build muscle and this will rev up your metabolism and help you loose any needed weight.  Exercise will also reduce stress, this is helpful because managing stress is important to being healthy. 

Type 2 Diabetes Treatment also involves eating healthy.  Eating certain foods will help keep your blood sugar low if you are a Type 2 Diabetic.  Lean beef, chicken, black beans, pork tenderloin, whole grain pasta, brown rice, turkey, low-fat milk, vegetables, stir-fry and salads are Diabetic friendly foods.  Also, sausage that has reduce fat, fruits that don't have added sugar, and substituting cauliflower instead of potatoes are good and healthy choices. Knowing how to prepare these foods will help to make sure that once you buy these foods, you won't sabotage all of your efforts.  Using and consuming less fat and sugar while cooking helps deal with the treatment of Type 2 Diabetes. Eating these foods will support your efforts of maintaining a healthy lifestyle.  Knowing what steps to take to gain and/or maintain physical wellness is a key factor in being healthy.

Taking medications that are prescribed by your doctor can also be helpful.  Work with your doctor to write a treatment plan of how you will go about dealing with Diabetes. Here is medication information that you may need to discuss with your doctor to meet your wellness goals.

​If you are pre-diabetic, it is important to follow this information to avoid becoming Diabetic.  If you are already Diabetic, these steps will help you to stay in control of Diabetes so that it doesn't get worst.