Sleep Time

Sleep is one of the most important things you can do for your body.  This has been documented by Harvard Health Watch and here is a direct quote from them.

• The Harvard Health Watch suggests six reasons to get enough sleep:
• Learning and memory: Sleep helps the brain commit new information to memory through a process called memory consolidation. In studies, people who’d slept after learning a task did better on tests later.
• Metabolism and weight: Chronic sleep deprivation may cause weight gain by affecting the way our bodies process and store carbohydrates, and by altering levels of hormones that affect our appetite.
• Safety: Sleep debt contributes to a greater tendency to fall asleep during the daytime. These lapses may cause falls and mistakes such as medical errors, air traffic mishaps, and road accidents.
• Mood: Sleep loss may result in irritability, impatience, inability to concentrate, and moodiness. Too little sleep can also leave you too tired to do the things you like to do.
• Cardiovascular health: Serious sleep disorders have been linked to hypertension, increased stress hormone levels, and irregular heartbeat.
• Disease: Sleep deprivation alters immune function, including the activity of the body’s killer cells. Keeping up with sleep may also help fight cancer.

But how much sleep is enough??? Some people say 8 hours some say 10 hours and others say as long as it is increments of 3 hours a piece your good.  I used to live by that last one.  As long as I got 3 hours or 6 or 9 I was good, but 2 or 4 set me up for failure in my day.  I've never used an alarm clock either for some reason I can program how many hours I will sleep before I need to wake and that was it..internal alarm clock.  Finding sleep is often difficult for most people so here are a few suggestions about finding a peaceful, restful slumber!!

Why do so many people have trouble sleeping? Stress, Health, Pain or Obesity??   Well according to National Sleep Foundation, millions of people do not get enough sleep and many suffer from lack of sleep. For example, surveys conducted by the NSF (1999-2004) reveal that at least 40 million Americans suffer from over 70 different sleep disorders and 60 percent of adults report having sleep problems a few nights a week or more. Most of those with these problems go undiagnosed and untreated. In addition, more than 40 percent of adults experience daytime sleepiness severe enough to interfere with their daily activities at least a few days each month - with 20 percent reporting problem sleepiness a few days a week or more. Furthermore, 69 percent of children experience one or more sleep problems a few nights or more during a week. Understand Sleep affects our physical and mental health, and is essential for the normal functioning of all the systems of our body, including the immune system. The effect of sleep on the immune system affects one’s ability to fight disease and endure sickness.  Believe it or not, one of the most common forms of insomnia can result as a lack of certain necessary building blocks like minerals, amino acids, enzymes, and vitamins. Many people have found that just by taking natural sleep supplements that offer to replace some of these missing components they are able to sleep better and to stay asleep throughout the night. So, if you want to make sure that you are getting the best sleep possible one of the first things that you might try doing is to start on a reliable multi vitamin regimen that will help you to manage your vitamin and mineral intake so that you can better regulate your sleeping patterns.


There are some supplements that can help when your insomnia get the best of you. So one of the first things that you should check in the ingredients is Calcium & Magnesium.  This is because Calcium & Magnesium works on the body like a natural sedative, and the loss of these minerals in the body can cause you to be restless, which can result in insomnia. Some adults who are using Calcium as a natural sleep supplement take it in a liquid form at bedtime and they usually take around a 1000 milligrams and 300-500mg of Magnesium. Remember don't take Calcium without Vitamin D3 ( these supplements work together and Vit-D3 helps with the absorption of the Calcium.

Probably the most well known of the natural sleep supplements is Tryptophan. This is because Tryptophan is an amino acid that is found in turkey, and the sleepiness that many people experience after Thanksgiving meals is often blamed on the effects of Tryptophan. This amino acid works to create protein in the body, and it also causes your brain to produce melatonin, which is a hormone that works to regulate the body’s sleep schedule. However, there are not Tryptophan supplements available in pill form as they have been banned by the FDA. You can still get the amino acid through turkey and milk.

Instead of relying on Tryptophan to help your body produce Melatonin, you can directly take a natural sleep supplement that contains Melatonin. It is important to note that taking this supplement can cause problems if you have a lowered immune system from cancer or if you have kidney problems. In fact, since Melatonin is a hormone you will probably want to talk to your doctor before you start taking it. Even though it is among the natural sleep supplements that you can take, the potential for problematic side effects mean that it is not something that you should take lightly.

Chamomile is one of nature's oldest and gentlest herbal sleep aids. It is most often drunk as a tea, which has a mild and pleasant taste. In addition to promoting calm and restfulness, chamomile is also used in cases of stomach irritation

Valerian is a root that has long been used as an herbal sleep aid. It has a characteristic smell, like old socks, which comes from isovaleric acid. Valerian can be used to help occasional sleeplessness, but is also particularly helpful taken long-term.

SAMe (S-adenosyl-methionine) is an amino acid derivative, and is found normally in the body. It is typically used as an antidepressant, but is also commonly used to treat chronic fatigue syndrome or as an herbal sleep aid. Its actions in the body help to promote healthy sleep cycles, especially when taken daily for several weeks.  SAMe helps to promote sleep by increasing serotonin, a nerotransmitter important to sleep and mood. SAMe also works with the hormone melatonin to harmonize the body's natural day/night rhythms. SAMe is extremely safe, with no known serious side effects. Minor possible side effects in high dosages may include nausea and gastrointestinal discomfort.

Try the simple and natural remedies first and if that doesn't work consult your Doctor for other options. I myself  love to sleep, I respect my body's need for sleep when I lie down I tell myself I'm tired and need at least 8 hours. I close my eyes and take a deep breath and relax my mind and my body. My secret is when my eyes are closed my brain is saying to me "Your Tired" "Your so Sleepy" and the next thing I know it's morning. I know it sounds simple enough but there are those times when even I wake up before my 6-8 hours and I cannot turn my brain off! I know my 11 year old is a grumpy mess without her 8 hours of sleep.  For children I recommend Calcium/Magnesium supplement and warm lavander epson salt bath.  I'm not a fan of herbal supplements given to children under the age of 12, it can be dangerous if not DEADLY to give some herbs to children.  So for the Adults try taking a bath before bed, taking natural supplements listed above or reading a book all can help calm your brain down help you drift off into a nice sleep.  So there are multiple options available to you.  Thanks again for reading and I'll get back soon!!

xo Catherine

Time flies by when you're in twisted prayer yoga position!!!

I cannot believe it's that last week in January...wasn't it just yesterday I was in Canada celebrating Christmas with my family??? Wow This month has flown by super fast.  Ok so lets see what I've accomplished so far on my Get Healthy kick..I've completed 24 days of working out. Not bad and I've cut down on the salty, sugary crap I used to eat..LOL  

So here is the difference for me.  I've always worked out but I've been limited in my workouts to what the Gym has to offer.  It wasn't until I got BORED with my "GYM" workouts did I try doing it at home.  This saves time and money and I'm discovering muscles I didn't even know existed. I managed to make it through 1-1/2 hours of yoga 3 days a week.  That alone is miraculous.  Have you seen some of those positions??  There are parts of my body that can't even imagine moving in that direction let alone hold it and breathe without falling on my face.  I've created workouts for Arms, Butt, Abs and legs that make my body strong but still feminine and not bulky and masculine.

It's funny the biggest catalyst in my healthy new year start is just plain giving up the EXCUSES!  I mean my simple excuse was to "I'll Do It Later.." I'll Start Tomorrow". but from my friends and colleges I heard..I Need to Lose Some Weight Before I Start an Exercise Regime"..I Don't Know How To Start??..and my favorite is .."When Things Are Better I'll Start"

No More Procrastinating, No More Excuses... After 24 days of working out I can tell you I feel less stressed, more energy and happier.  My daughter has started doing Yoga with me and some of the Cardio workouts...and I can keep up with my 11 year old..LOL!!  Well till next time...Thanks for reading, talk to you all soon!!

xo-Catherine

New Year New Eating Plans!..It's a big blog so take your time! :)

Hey everyone! It's still raining out here in "Sunny" California and as I sit in my office cozy, warm and dry...I figured I'd talk about taking the next step in your Health Goals. Notice in the title I didn't say "DIET", that's because I don't believe in diets. Most diets are hard to stick with and most diets don't let you enjoy all the wonderful food this world has to offer and more importantly Most Diets fail!! So there are a few areas I want to hit on that will I hope guide you to a healthier you!

1. "Detox Starvation Diets" all I can say is DON'T DO IT! These detox diets that have you drinking gallons of lemon and cayanne pepper infused water can make you sick!  Your body is like you car's engine it needs gas, your car won't run if you put watered down gas in it or leave the oil tank empty.  well your body is the same... we NEED food.  Our Digestive system is a highly complex system that takes the nutrients by breaking down food, both solid and fluid into sustenance for the various tissues and systems in the body.  Your stomach's various chemicals in the stomach like the digestive enzymes pepsin, rennin, and lipase interact to break down the food. Your small intestine is the place where the ultimate destruction of food digestion reaches its completion and where the acidity of chyme is nullified. The nutrients in the food eaten many hours ago have almost been diminished to molecules small enough to be absorbed through the intestinal walls into the bloodstream. Carbohydrates are diminished into simpler sugars; proteins to amino acids; and fats to fatty acids and glycerol.  Ok that was a little complicated but proves my point your body is meant to break down Carbohydrates, proteins, amino acids, fatty acids and sugars so why would our body allow this if we weren't meant to eat some of this.  The biggest problems with Detox Starvation diets is that it can lead to bigger health issues such as:

• Chronic colon and stomach issues
• Abnormal heart rhythms from Malnutrition and Dehydration (very dangerous..can lead to DEATH!)
• lower your metabolism (none of us like that one)
• Decreased muscle tissue and mass
• Irritibility, fatigue, hair loss, joint pain, acne and vitamin deficiency

The bottom line is DON'T DO IT! If you are going to do a cleanse do it using fiber-rich foods and easily digested and absorbed nutrients.  Eat whole grains, fruits and vegetables, Fresh fish, raw seeds and fruits (almonds, walnuts dried berries). None of the stuff I listed above is good so please stay away from the fads!

1. Diet Pill Diets!!  this comes with and huge warning. With diet pills they can have too much of a vitamin, mineral or herb, or a dangerous combination of all three (that can be toxic to your system). More often they claim to "work miracles" that are just flat out not true! The other problem with just popping pills is your not helping your body get healthier.  To lose weight you need exercise, food consumption and rest.  Diet pills tend to kill your appetite and make your heart race neither is good for a healthy you.  Here are just a few of the medical concerns over diet pills.  Diet pills, both over-the-counter and prescription, (as recommended, continuously, or in excess) can cause the following: nervousness, restlessness, insomnia, high blood pressure, fatigue and hyperactivity, heart arrhythmias and palpitations, congestive heart failure or heart attack, stroke, headaches, dry mouth, vomitting and diarrhea or constipation, intestinal disturbances, tightness in chest, tingling in extremities, excessive persperation, dizziness, disruption in mentrual cycle, change in sex drive, hair loss, blurred vision, fever and urinary tract problems. Overdoses can cause tremors, confusion, hallucinations, shallow breathing, renal failure, heart attack and convulsions.
   Really None of these things are good. Stay away from the diet pill diet.
   

Okay lets talk about what does work.  What types of foods should I eat that will fill me up and increase my energy and metabolic rate??  Here are a few:

• Fiber-rich foods  Low fiber diets can actually contribute to Type-2 diabetes and abdominal fat and constipation.  So what food are fiber rich well 1-cup of either Kale, Beans: kidney, Lima, pinto, navy and soya beans.  Avacadoes, Raspberries, Oatmeal, brown rice, Apples, flax seeds, Peaches...well you all get the idea, fiber fills you up and leaves you feeling satisfied.
• Dark green leafy vegetables such as Romaine lettuce, broccoli, kale, spinach, and Arugula.  These are very high is Vitamins A,C,K potassium and iron.  They also make you feel full so you tend to eat less.
  
• Proteins: Meats such as lean beef which are high in B-12, Zinc and protein.  Fresh fish like Salmon, Tuna done in olive oil with spices is a wonderful choice.  Eggs (Omega-3 enrished eggs are ideal.  Eggs are high in protein and vitamin C.  Because proteins are complex molecules, the body takes longer to break them down. As a result, they are a much slower and longer-lasting source of energy than carbohydrates. The body needs proteins to maintain and replace tissues and to function and grow. Protein, the main building block in the body, is the primary component of most cells. For example, muscle, connective tissues, and skin are all built of protein.
  
• Amino Acids  There are more than 20 amino acids. The body synthesizes some of them from components within the body, but it cannot synthesize 9 of the amino acids—called essential amino acids. They must be consumed in the diet. Everyone needs 8 of these amino acids: isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. Infants also need a 9th one, histidine. The percentage of protein the body can use to synthesize essential amino acids varies from protein to protein. The body can use 100% of the protein in egg and a high percentage of the proteins in milk and meats. Bottom line amino acids are necessary and needed in your body!
  
• Complex Carbohydrates:  These carbohydrates are composed of long strings of simple carbohydrates. Because complex carbohydrates are larger molecules than simple carbohydrates, they must be broken down into simple carbohydrates before they can be absorbed. Thus, they tend to provide energy to the body more slowly than simple carbohydrates but still more quickly than protein or fat. Because they are digested more slowly than simple carbohydrates, they are less likely to be converted to fat. They also increase blood sugar levels more slowly and to lower levels than simple carbohydrates but for a longer time. Complex carbohydrates include starches and fibers, which occur in wheat products (such as breads and pastas), other grains (such as rye and corn), beans, and root vegetables (such as potatoes).
  
• Fats: Yes I said FATS!! We need fats so don't be afraid of them.  Good fats help with your brain function, skin, hair, growth and energy.  Your body also uses them to synthesize hormones and other substances needed for the body's activities (such as prostaglandins).  What type of FATS you ask well when possible, monounsaturated fats and polyunsaturated fats, particularly omega-3 fats like Olive oil, Flaxseed oil, safflower oil,  (fats that stay in liquid form when at room temperature) (if it hardens it's probably not that good for you!). 
  
• Water:  Clean, filtered fresh water and lots of it.  Stay hydrated and replenish especially before and after your workouts.
  
• Treats:  Don't leave these out because they make you feel deprived and more likely to fail in your weightloss plan.  Try to make your own treats using some of the ingredients I've suggested: lots of fruits to sweeten or sugar relacements like stevia, change from butter to an omega-6 rich oil or Polyunsaturated oils.  Try using a low-carb flour like wheat flour,  almond flour mixing it with regular flour. (some adjustments are needed as far as temperature and weight)  You can still eat that KiKat bar you love just eat healthily enough that you eat 1 and not 7 of them
  

So my message for today is to EAT!  You don't forget to fill your car with gas before you drive so don't forget to fuel your body before you get going everyday and starting with Breakfast!!  I tend to eat a bigger breakfast because I have lots to do and need the fuel and when I eat lunch and dinner I start with my protein first and after I eat that I then hit the carbs on my plate, this tends to help me fill me up faster and for longer periods without having the carb overload & need to take a nap after lunch problem.  Also we all tend to over indulge time to time just don't beat yourself up when you do,  just start the next meal or day off on the right foot...everyday is a fresh start!!!  Also thise of you who are moms keep in mind what you do teaches your kids what to do and if you are healthy then it's more likely you kids will be healthy!
Talk to you all soon!! Thanks for reading!

xo Catherine 

New Day...New Stress...Great Stress Relievers!

Well I've been busy creating a new Website for health/fitness and for Acting/Modeling.but it is NOT finished yet.  I want to give a shout out to all the bloggers out there cause I'm working day and night trying to figure this thing out and it is very time consuming.  I will definitely give you all a link to my site when it's done...thanks for your patience!! :)

So it is a new week and it's raining pretty good in Sunny California which is I suppose a great thing for our drought and water supply but not so good for residents of the burn areas.  This brings to mind worry and stress, I know my house has a few leaks in the roof but I cannot imagine the stress of a devastating mud slide taking my home.  Here are some of my FAVORITE stress relievers....

1. MUSIC...listening to your favorite music.  Turn it on and turn it up.  Music really helps to change your mood and lighten your mood and provides a distraction from stressful situations.  Dance around a bit and if you are in a public spot put headphones on and sneak away to a secluded place..(i.e.) bathroom, empty hallway and just MOVE to the music!
2. Journaling!  Sometimes the best way to deal with stress is writing down your fears and feelings.  Some how writing them down is like talking about them with your best friend and very theraputic.  I have a Journal that I use to write down all the bad/negative crap that gets stuck in my head thatI can't seem to let go of. Writing it down takes it out of my head and lets me move on to the positive things in my life.
3. Exercise!!! My favorite stress reliever.  I put it 3rd because I know some of you cannot fathom working out when you feel stressed, but in reality it's the BEST thing for your mind and body! (See you can combine 1 and 2 in one shot!  whether your workout is Yoga, Cardio/Aerobic, stretching or going for a run take 10-30 minutes to get up and do something!  Exercise provides a distraction from stressful situations, as well as an outlet for frustrations, and gives you a lift via endorphins as well.
4. EAT something Healthy!! When we get stressed some of use Don't eat while others indulge in high fat/caloric foods. Even though in the moment that taste great they often leave you feeling like crap because you express guilt after eating those foods.  I like to eat Tropical Fruits such as pineapple, melons, papaya and also assortments of berries!  When I eat those things my mind and body feels like I'm on vacation and I feel good about my choices and it's mostly finger foods so your mind is thinking about the next berry or pineapple chunk and NOT about the things that trouble you!  So eat granola's yogurt, fruit, sorbet, cheese or nuts (almonds, cashews and walnuts) All these are great for your body and mind.
5. HUG someone you love!! whether it be your hubby, baby, best friend or your Dog...Hugs will always make you feel better!! Nothing makes me smile more that my baby girl's Hugs and Kisses!! (see pic below!!)

Below are the reasons why you need to control stress and not let it control you!

How Stress Affects Your Body

Stress can affect your body in many different ways. Learn more about the effects of stress on your physical and emotional health.
•Heart Disease

•Blood Pressure and Stroke

•Metabolic Syndrome

•Weight Gain

•Stress and Immunity

•Psychosomatic Illness

Mental and Emotional Effects of Stress

You may be able to recognize the 'stressed-out' feeling you get when you're overwhelmed. In addition to that feeling, here are several other ways that stress can affect your thinking, behavior and emotional state.
•Anxiety

•Emotional Eating

•Feeling Overwhelmed

•Cognitive Impairment

•Psychosomatic Illness

•Anger and Your Health

•Rumination--Obsessing About Stress
 
So try to use some of my techniques to relieve stress and smile cause even the most stressful situation Must  and Will Pass!  Talk to you soon.......
xo Catherine
 
 

January..fresh start...new beginnings with a dash of Stress!!

When you think January, you hear resolutions, new year, making a fresh start and BIG CHANGES. At first you get excited and fired up but as you proceed the stress of planning and taking the steps for it all hits you. Remember to breath and think positive because the hardest step is just plain starting.

I start by making a list and writing down all the things I want to accomplish in the upcoming year. When I'm done I look down on the overwhelming number of things I want to do and start to panic. So now I simplify things....2 lists. The 1st one is my dream list because most of the things I want to accomplish will take many years. So for example I want to own a NHL hockey team..well that as you know may take 2 lifetimes but the good thing is as long as I have a dream list I remain motivated to try to get there. The 2nd list is my "To Do List" which is considerably smaller and filled with attainable goals. For Example "Start Working Out" "Eat Less Junk Food", "Make more Money" Those are goals I can work on everyday.

So lets say you are still stressed about your "To Do List" here are some of my natural remedies. I drink a healthy when I wake up. It has energizing spirulina, acai, goji, wheat grass and pomegranate in each dose. I have to make sure my Greens Plus comes mixed with some fruits or I'll gag drinking it..LOL! I also make sure I take my multivitamin and I'm ready to go and exercise. My workouts consist of  P90x DVD Home fitness workout that includes Yoga, Weights and Plyometrics (which is involves sprinting, jumping, quick changes of direction and kicking etc.) At the end of the day you have to remember that sleep is just as important as exercise. Try to get at least 6-8 hours....I can't function on less than 7..too many years of 2-4 hours of sleep!

You are all awesome and thanks for reading and Feel free to comment! I'll be back blogging later.

what to expect from my Blog site!

Hey Everyone, welcome to my blogging site.  I can't wait to talk to you all!!  I've been a Model and Actress for over 20 years and in that time one of my main concerns has been keeping my health in check.  Over the years I've experienced everything from female problems to skin issues to extreme fatigue and depression.  I began to study Herbal medicine and Nutrition and I have developed some useful and practical remedies that you can try yourself.

I don't claim to cure whatever ails you but I can sure guarantee you'll see a difference by at least trying something new and natural!! I have been the modern medicine route and definitely for some issues it is essential to see a medical doctor but for some of the everyday stuff a safe natural remedy may do the trick!!

You can email me any questions or concerns and I will reply.  I also have a very inexpensive health food store where I purchase my products where you can order too and save money while becoming healthy!  So lets begin! :)