Good Night’s Sleep Tips

We’re all under a lot of stress these days with packed schedules and work and lists on our minds. Here are a few tips from digestion expert and Daily Health News contributing editor
Andrew L. Rubman, ND, in a recent interview with Healthy Gourmet’s Chef Linda.Dr. Rubman’s path to a good night’s sleep consists of the
following…

Check your B-12 level. If you have inadequate levels of B-12
your body cannot make the best possible use of tryptophan. The
brain needs B-12 for most neurological processes and the liver
requires it to break down metabolites (chemicals from digested
food). With high-action, high-stress lives many Americans are quick
to use up the B-12 they have… and so are running at a functional
B-12 deficit.

Take B vitamins. For B-12 to function properly in the body,
you must also have adequate levels of the other B vitamins,
explains Dr. Rubman. He often prescribes a multi-B vitamin
supplement (usually labeled as B-complex 50) twice daily, since B
vitamins do not last 24 hours in circulation. A marker of adequate
additional Bs: If your urine is bright yellow, you’re probably in
good shape.

Consider calcium and magnesium supplementation. Besides
building strong bones, these nutrients are likewise essential to a
good night’s sleep. Calcium and magnesium decrease irritability of
the digestive tract and relax muscle tone throughout the body. The
form of calcium you take is very important, notes Dr. Rubman. In
particular, he most often prescribes Butyrex from T.E. Neesby in
Fresno, California, which contains calcium in the form of a butter
fat salt, resembling that provided in mother’s milk. Most adults
require 800 to 1,200 mg of calcium and 300 to 400 mg of magnesium
daily, however, due to the high efficiency of its absorption, much
less may be required.

Minimize your exposure to disruptors. The gut and the liver
work hand-in-hand to rid the body of incomplete or excessive
substances, explains Dr. Rubman. When this system becomes
overwhelmed, it can become ineffective and interfere with sleep. To
give these organs a break, it’s helpful to avoid alcohol, sugary
foods, white flour and other refined carbohydrates (white bread,
white rice, pasta, etc.), processed foods (especially those that
contain trans fats or high-fructose corn syrup), fried foods and
fast foods.

Bulk up on fiber. Sufficient fiber – from oats, whole wheat
bread, brown rice, steamed vegetables, ripe fruits, nuts, seeds,
etc. — is yet another key to good digestion. If you don’t take in
enough, constipation, irritability and insomnia may result, warns
Dr. Rubman. His recommendation: Follow a diet that is composed of
at least half unprocessed foods. To help ensure adequate fiber,
Dr. Rubman may prescribea soluble fiber supplement called glucomannan.

Green Tip

Looking for a simple add to help the environment? Get a re-useable lunch bag for your kids and have them bring all the inside sandwich baggies back home with them so you can clean out and refill. The more we recycle and reuse, the better!

When the Economy is Bleak

The economy is affecting every aspect of our lives from gas prices to the price of bananas, here are a few ways our family has been keeping a few more dollars in our pocket.

• Use hand-me-down clothes. No need to buy new right now.
• Eat in.
• If you do eat out, order just waters – the soda, teas and lemonades can run your bill up!
• Purchase foods that can stretch, like pasta and rice.
• Pack sandwiches instead of eating from the concession stand.
• Carpool whenever and wherever you can.
• Stay up on your bills as not to incur any interest or late fees.
• Use less laundry detergent.
• Make a lemonade at home and put in reusable bottles to take on the go rather than purchasing individual bottles while out.
• Buy in bulk.
• Use coupons or be aware of special savings when you do need to make a big purchase.
• Use your leftovers.
• Plan your meals. You have a tendency to spend less money when you do.
• Use towels when you can, rather than overusing tons of paper towels.
• Don’t wash your towels as frequently.
• Use the oven and bake a few things while it’s already heated up.
• Use the library to get new books, movies and even music rather than buying new or renting.
• Have leftovers for lunches the next day to school
• Having many kids can be a plus. our elementary school offers a 4 kids go there, the 5th one free.
• Have older kids work-pay for their own books, phone bills, gas ect., they also give to charities
• Apply for any and all scholarships for college – high marks on ACT come in handy for Bright Flight (for example, any school in Missouri for free)
• Have temp in house set appropriately
• Turn off lights all the time
• Share meals when eating out.
• Share popcorn (buy huge refillable bucket at theatre, take water cups and divy out to everyone.)

Get Signed Up

With a new year of classes for your kids, it also means a set of classes and meetings for you. Make sure you don’t miss any or if you have to, please make arrangements with the instructor to get caught up. Often times if you want to help out on a field trip. sport or event throughout the year you need to get a certification of training or expectations within specific age groups. Here are a few that are at our school, for example:

Coalition Meetings for Kindergarten, 3rd,6th and 9th  grades – These meetings give parents more information on particular age groups on kids and what to expect. These grades mark big moves in the child’s educational level (starting school, middle school and high school) so it’s an orientation for you and your children on the next phase of the education system for you.

Coaching  – You must take a coaching clinic to be involved in your child’s sports. It’s not sports specific, but rather the overall approach and philosophy of coaching, rules for the kids, etc.

Protecting Gods Children – In a private school, this is mandatory if you are going to volunteer to be with the kids in any way. It’s in 3 parts- 3 hour meeting that includes a name search and signing of the ethical agreement.

Obviously, each school and district will have different classes, suggested and required meetings. Please check with your child’s school to see what all YOU need to be doing to get the year off to a good start.

Don’t be late for class!

Knowing your Kids’ Teachers

Orientation is still happening throughout the first month of school and I encourage you to make special efforts to be there. Whether it’s your first time or you’ve been several times before it’s always good to make that contact with your child’s teachers and staff early in the year. You can get special instructions on how the classroom will run and what you can do to help support your child’s success throughout the year. Teachers appreciate knowing you have an interest in your child’s education.

But it’s not only about the teachers, it’s about your children too. You need to let them know that you care and are interested in where they spend their days. My younger ones were so excited to show me the plant they have in the window, the pet animals in the aquariums and where they stand in line to go to lunch.

It’s exciting for them to show you “their world”. Make sure to be a part of it so you too can ask them questions about their day and know when and where they’ve been. Check out their desk and see their name tags and books. It’s a healthy experience for teachers, parents and most of all, your children.