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Mastering Sleep

  • Get regular exercise. Studies show that non-exercisers have higher rates of insomnia than exercisers. Non-exercisers have cured insomnia through taking up a regular exercise program.
  • Getting half an hour minimum of sunlight a day will help you sleep.
  • Do several minutes of light stretching before going to bed.
  • A twenty-minute walk after dinner followed by a hot bath or shower before bed is an excellent relaxation method.
  • If there is light or noise coming into your bedroom, you may want to try an eye pillow and earmuffs.
  • Poor functioning or unhealthy habits in other areas – a bad diet, insufficient exercise, poor hydration and oxygenation, overwork, and more -can cause or contribute to insomnia.

Grauds, C. & Childers, D. 2005. The Energy Prescription. New York, N.Y.: Bantam Books. (p.191-192)

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Prevention of Food-Borne Illnesses

  • Wrap foods well in plastic wrap or in airtight containers.
  • Keep cold foods cold by using a cooler, ice, and ice packs.
  • Put meats on the bottom of the cooler to prevent drips onto other foods.
  • Take two coolers, one for perishable foods and one for beverages.
  • Pack coolers until full…they will stay colder.
  • Keep cooler out of the sunlight.
  • Bring disposable hand wipes or waterless hand-cleaning gel to clean hands before and after cooking.

Source: Guide to Better Digestion, 2003, by Leslie Bonci

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Pets: Energy & Emotion

“The most important thing to understand about energy is that it’s a language of emotion. Of course, you never have to tell an animal that you’re sad, or tired, or excited, or relaxed, because that animal already knows exactly how you are feeling. Think back on some beautiful stories you’ve read in publications like Reader’s Digest and People magazine -stories of pets who have comforted, even saved, their sick, depressed, or grieving owners. These stories often include comments like it was almost as if he knew what his owner was going through. These animals do know exactly what their owners are feeling. A French study concluded that dogs may actually also use their sense of smell to help distinguish between human emotional states. Dogs can sense even the most subtle changes in the energy and emotions of the humans around them.” (p. 66-67)

Millan, C. 7 Pelter, M. 2006. Cesar’s Way. New York, N.Y.: Harmony Books.

 

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Quick Tips to a Healthier Back

Following any period of prolonged inactivity, begin a program of regular low-impact exercises. Speed walking, swimming, or stationary bike riding 30 minutes a day can increase muscle strength and flexibility. Yoga can also help stretch and strengthen muscles and improve posture. Ask your physician or orthopedist for a list of low-impact exercises appropriate for your age and designed to strengthen lower back and abdominal muscles.


  • Always stretch before exercise or other strenuous physical activity.
  • Don’t slouch when standing or sitting. When standing, keep your weight balanced on your feet. Your back supports weight most easily when curvature is reduced.
  • At home or work, make sure your work surface is at a comfortable height for you.
  • Sit in a chair with good lumbar support and proper position and height for the task. Keep your shoulders back. Switch sitting positions often and periodically walk around the office or gently stretch muscles to relieve tension. A pillow or rolled-up towel placed behind the small of your back can provide some lumbar support. If you must sit for a long period of time, rest your feet on a low stool or a stack of books.
  • Wear comfortable, low-heeled shoes.
  • Sleep on your side to reduce any curve in your spine. Always sleep on a firm surface.
  • Ask for help when transferring an ill or injured family member from a reclining to a sitting position or when moving the patient from a chair to a bed.
  • Don’t try to lift objects too heavy for you. Lift with your knees, pull in your stomach muscles, and keep your head down and in line with your straight back. Keep the object close to your body. Do not twist when lifting.
  • Maintain proper nutrition and diet to reduce and prevent excessive weight, especially weight around the waistline that taxes lower back muscles. A diet with sufficient daily intake of calcium, phosphorus, and vitamin D helps to promote new bone growth.
  • If you smoke, quit. Smoking reduces blood flow to the lower spine and causes the spinal discs to degenerate.
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RSA Replay – How to Help Every Child Fulfil Their Potential

Streamed live on Jul 8, 2013

Full webcast from the RSA event on Monday 8 July 6pm BST. An edited HD video of the event will be available in the near future.
At the event, one of the world’s leading psychologists, Professor Carol Dweck visited the RSA to discuss how students’ mindsets shape their motivation and learning.

She discussed new research showing a) how parents’ and teachers’ praise can create fixed mindsets and undermine children’s motivation, b) how fixed-mindset school environments can decrease the representation of women and minorities, and c) how teaching students a growth mindset increases their success in school.

Chaired by Dr Jonathan Rowson, RSA

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Who Are You, Anyway?

I think, therefore I am –Rene Descartes

“Take a moment to identify who you are…The identity of our friends and peers tend to affect us as well. Take a good look at your friends. Who you believe they are is often a reflection of who you believe you are. If your friends are very loving and sensitive, there’s a great chance that you see yourself in a similar vein. The time frame you use to define your identity is very powerful as well. Do you look to your past, your present, or the future to define who you truly are?…The benefit to knowing who you are is the ability to instantaneously shape all of your behaviors.” (p.439)

Source: Awaken the Giant Within by Anthony Robbins (1991)

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Loving with Ginger

  • An interesting and consistent theme running throughout the historical literature is ginger’s reputed value as an aphrodisiac. From the earliest recorded herbal formulations of India and China to its more modern applications in the Middle East and Cuba, ginger’s millennia-log reputation as an aphrodisiac is impressive.
  • One of the principle reasons cited for the decline of ginger’s widespread use in the late seventeenth century was the transition from “the lusty Elizabethans” giving way to the Puritans and later the Victorians…where the unabashed use of aphrodisiacs became frowned upon.
  • In the Middle East, historians of ancient cultures like Persia wrote that ginger was valued for its properties of clearing the brain. In China, ginger has long been regarded as an agent to stimulate appetite, improve circulation and balance hormonal flow.

Source- Ginger: Common Spice and Wonder Drug by Paul Schulick, p. 24-25, 1996

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