Recently, I learned that Romaine lettuce has more calcium than kale. That surprised me. I never think of green leafy vegetables as being good for my bones, which is a very real concern for many post-menopausal women.
Romaine lettuce is native to western Asia and the eastern Mediterranean region. Lettuce has a long history with drawings appearing on walls of ancient Egyptian tombs. The cultivation of lettuce seems to date back to at least 4500 BC and the ancient Greeks and Romans valued it as a food and for its medicinal properties.
Romaine lettuce, or “cos lettuce,” is a variety of lettuce from the Lactuca sativa L. var. longifolia plant family. It is tall head of sturdy leaves with characteristic firm ribs down the center.
Romaine lettuce traces historically back to the Greek island hundreds of years ago to the island of Cos where the lettuce was first introduced and gets its name.
It spread to Rome where it received its Italian name “romaine.” It is very common in the Mediterranean region and has become popularized in other areas of the world, especially as the primary ingredient in the classic “Caesar salad”. Romaine lettuce is often used in the traditional Passover Seders as a type of bitter herb to symbolize the “bitterness” the Israelites felt as slaves in Egypt thousands of years ago.
Romaine Lettuce Health Benefits:
Excellent Source of Antioxidants Vitamin A and Vitamin C
Helps Prevent Bone Loss
Boosts Heart Health
Promotes Healthy Eye Sight
Helps Heal Skin & Prevent Signs of Aging
Boosts Immunity
Can Help Fight Cancer
Helps Maintain a Healthy Pregnancy
Can Help with Weight Loss
Helps Digestion & Intestine Health
Lettuces are a low calorie green-vegetables and are filled with phyto-nutrients that promote health and help prevent disease. Romaine includes good amounts of minerals like iron, calcium, magnesium, and potassium that are essential for metabolism: Potassium helps control heart rate and blood pressure, manganese is a co-factor for the antioxidant enzyme (superoxide dismutase), copper is needed in the production of red blood cells, and iron is essential for red blood cell formation. Romaine contains the B-complex group of vitamins like thiamin, vitamin B-6 (pyridoxine), riboflavins. A diet that often includes lettuce salads aides in preventing osteoporosis, iron-deficiency anemia, and believed to protect from cardiovascular diseases, ARMD, Alzheimer's disease and cancers.
The fresh Romaine leaves contain Vitamin A and beta carotenes which are essential for healthy mucus membranes, skin, and vision. Rich in vitamin K, Romaine helps promote bone building activity inside the bone cells. Alzheimer's disease patients will benefit from the vitamin K that may limit neuronal damage in the brain. Folates which are part of enzyme metabolism are required for DNA synthesis and play a vital role in preventing neural tube defects in the baby during pregnancy. Vitamin C, a powerful natural antioxidant, helps build resistance against infectious agents while destroying body damaging, inflammatory free radicals. An important dietary carotenoid in lettuce is absorbed into the retina of the eye, where it aides in filtering UV rays falling on the retina, and may offer some protection against age-related macular degeneration.
Romaine lettuce is easy to add into your diet, very nutritious, is known to not ease digestion and is a wonderful fiber source. Romaine is high in water content, minerals, and fiber content. It helps keep digestion, elimination, and helps the body get get rid of toxins.
Like all leafy greens, romaine lettuce easily absorbs pesticides and chemicals that are sprayed on conventional, non-organic crops. Salad greens are generally highly sprayed since they grow close to the ground and are susceptible for bugs and rodents. Look for and buy organic Romaine lettuce and salad greens to limit exposure to environmental toxins.
When buying Romaine, choose leaves that are sturdy, free of browning and be sure to avoid buying leaves that have slimy spots or brown and yellow patches. The milky fluid found in Romaine creates the characteristic fine-bitter herb taste. Romaine greens, which are sold with their roots attached will stay fresh for longer. It will stay fresh in the refrigerator for 5-7 days. If you wrap the roots in a damp paper towel and place them in a plastic bag they will stay hydrated and fresh longer.
When shopping, look for and choose leaves that are fresh, crispy, free of dark or slimy spots, and bright in color with compact heads. Avoid plants with sunken leaves with spots or discoloration. Many people only wash fresh vegetables right before use to avoid water standing on the leaves creating the condition for plant deterioration. However, some recommend that Romaine and loose leaf-lettuces should be washed making sure excess water is removed before storing in the refrigerator, while Butter head does not need washing before storage. Packed in a plastic bag and keep inside the refrigerator, Romaine will stay fresh for up to seven days while, Butter head and loose-leaf lettuce types loose vital energy after two to three days. Typically, organic vegetables last longer.
To prepare Romaine remove any outer tough, discolored leaves and trim off browned and bitter tips. Chop the leaf to a desired, salad-bite size and discard the white bottom stem or root portion.
Soaking in salt water for a few minutes will remove sand, parasite eggs, and worms. My mother always recommended soaking in clean water at least three times, or after a salt soak you may wash leaves in clean running water. Pat the leaves dry or use a salad spinner to remove the excess water—this is essential to get the salad dressing proportions correct.
The fiber in Romaine helps remove bile salts from the body and also breaks down cholesterol. Romaine lettuce’s calories are 20 percent protein but the amount can be increased by combining with other balanced proteins such as nuts and sunflower seeds. The leaves have relaxing, sleep inducing properties (similar to opium) but without the strong side effects. Romaine has minerals keep the body’s acid/alkaline balance in order, which creates a host of benefits including greater energy, clearer thinking, deep restful sleep, and youthful skin. Because Romaine lettuce is typically eaten raw, it contains micronutrients which are destroyed in cooked or processed food, as well as vital energies.
To reap the benefits of Romaine lettuce, buy organic romaine lettuce or grow your own crop using organic methods. Scientific studies show that outer leaves have the highest phytonutrient content and antioxidant properties. Green leafy vegetables start to lose their nutritional value immediately after harvest so eat them as soon as possible. When you use an oil-based salad dressing the fat-soluble carotenoids in romaine are more available to your body. Avoid storing romaine near fruits, like apples, which produce ethylene gases as these gases continue the ripening process leading to spoilage.
http://preventdisease.com/news/14/041214_10-Reasons-Should-Be-Eating-Romaine-Lettuce.shtml
http://www.nutrition-and-you.com/lettuce.html
https://draxe.com/romaine-lettuce-nutrition/
Monday, August 29, 2016
Saturday, August 27, 2016
Donald Trump Desperate for Sleep
Donald Trump brags that he only needs three to
four hours of sleep a night. He claims this proves he would be a better
president than anyone else—because he is high energy. Obviously Mr. Trump has experienced
this sleep deprived pattern for many years and has developed a personal
philosophy (based on his belief in his own superiority) that this behavior
pattern is perfect. However, science and medical research tell us the effects
of sleep deprivation can be dangerous.
Trump displays signs of sleep deprivation. His
thinking is overly generalized and verbal communication is random, vague,
"hazy," and sentences are simplistic, poorly constructed when not
reading from a teleprompter. He displays an irritability, or a growing anger and near hatred of everything and
everyone that does not agree completely with his point of view.
Trump seems to have an addiction to late night twitting (internet massaging.) Our reliance on technology creates the conditions for sleep deprivation. Technology is highly stimulating---looking at a monitor answering e-mails, mental problem solving, playing on the Xbox, or watching highly dramatic, exciting TV. The body responds as if you are in the action yourself. Your heart rate and metabolism increase and your mind races to keep up. Once you’re over-stimulated it is difficult to calm down and fall asleep.
How much sleep does an adult need? Individual
needs are different, however, an adult should sleep 7 to 9 hours a night to maintain
healthy biorhythms. The point is to get adequate sleep to wake rested. Those
living with extreme stress (for example physical abuse, war, or refugee
situations) and have ongoing sleep deprivation may display altered
behavior.
Dr. Harold L. Williams and associates at the
Walter Reed Army Institute of Research found the mental symptoms and effects of
sleep deprivation are gradual over time. At first they may be unnoticed but
become quiet profound including a “number of mental, emotional, and physical
disturbances such as; progressive deterioration of mental functioning,
reduction of attention span, weariness, fatigue, and possibly isolation.” After
ninety hours of sleep deprivation, one develops vivid hallucinations and may
end up in psychosis.
Hara Estroff Marano, in Psychology Today, tells
us the sleep patterns of Americans are getting worse and increasingly out of
phase with the natural rhythm.
The sun establishes natural biorhythms through
an elaborate system of signals initiated by light. When light strikes our eyes
nerve cells in our eyes respond to the wavelengths of natural light and signal
the brain. These light signals send messages to the brain and body system coordinating
the interactive nature of different body systems.
Our biological clocks are set in cycles of
approximately 24 hours are in harmony with the natural world around us. The
body is designed to sleep and wake in a cycle of roughly 24 hours called circadian rhythm. Study after study demonstrates that physiologically
and psychologically functioning is best when our internal cycles are
well-synchronized with the cycles of the sun and external world.
Marano tells us if we mess up our sleep and
wake patterns, we feel out of sorts, mood suffers, alertness wanes and concentration
falters. Our memory gets shoddy, performance on important tasks takes a
dive, you don't feel coherent, and we may not even be able to speak coherently.
The body's major systems run on circadian (biorhythms)
rhythms for example cardiovascular activity has a circadian pattern, as does
body temperature, metabolic functions and liver and kidney function.
Lack of sleep compromises the immune system
leading to a greater likelihood of colds or flu, as well as disrupting hormone
rhythm.
Dr. Roseanne Armitage, a sleep expert at the
University of Michigan, warns the sleep patterns of Americans are getting worse
and increasingly out of phase with the natural environmental rhythm. Individuals
are staying up later than ever. It is happening at a progressively younger age
and we are being overly stimulated by media, technology and video gaming.
It is important to be the master of technology.
Take un-needed technology, like the TV and phone, out of your bedroom.
Be sure the glow from the radio or clock isn’t too bright to sleep in. Recent
research on lighting, including streetlights, indicates blue light disrupts the
melatonin sleep cycle. A simple solution to bright tech is to put something in
front of the LED bulb.
Signs of Sleep
Deprivation:
· Stress--causes you to crack and fold, you have
difficulty solving problems you are faced with. You feel helpless.
· Memory Loss--can't recollect anything specifically in your
mind, memories are vague, "hazy."
· Bad Concentration—inability to focus on anything you're doing,
poor focus and mental concentration, reaction time is significantly slowed.
This serious effect impacts EVERYTHING you do.
· Appetite Changes--you will be super hungry all the time or have
no appetite at all. Prolonged sleep deprivation may cause weight gain, or loss.
· Irritability---a
growing anger and near hatred of everything and everyone.
· Tiredness--- characterized by feeling that any task is
overwhelming.
· Feeling, or being
socially inept—you cannot
communicate effectively, and the
things people say are incomprehensible to you.
The body recharges and repairs itself during
sleep. Vigorous and demanding exercise requires better sleep for the body to
recharge to its optimum. In the sleep deprived, the body cannot recharge itself
and if the routine is continued exhaustion sets in. We need to understand the
cumulative effect of sleep deprivation has serious consequences. These include
depressed vital signs (blood pressure, heart rate, and body temperature),
impairment of thinking and memory, an inability to think critically or
creativity, hallucinations, and even death.
Melatonin is the key sleep hormone and is
produced in the brain. Sunset triggers heightened melatonin secretion from
the pineal gland. When our biological clock, known as circadian rhythm, is
disrupted, sleeping can be difficult. These melatonin levels normally decrease
with sunrise regulating periods of sleep and wakefulness. As reported in the
November 2004 issue of the journal Sleep Medicine, melatonin supplements may be
of use for certain insomniacs and to regulate circadian rhythm sleep disorders.
Research has shown melatonin supplements taken at the same time each night
improve sleep.
Life-style Steps to
Improve Sleep Quality
· Avoid alcohol, tobacco and especially caffeine.
Eat light meals more often through the day. Do not eat within two or three
hours of going to bed. Fatty and oily foods, sweets, ice-creams are stimulating
and difficult to digest.
· Try to go to bed at an early hour so that you
spend more time in the relaxed state. According to Ayurveda and research, it is
easiest to fall asleep and the quality of rest is deeper if we go to bed before
10 p.m.
· Avoid stimulating activities like talking
intense conversation, or watching an exciting movie after 10 PM or you may find
sleep eludes you, or you wake feeling depleted.
· Make sure that the room is perfectly dark.
Reduce noise levels to the absolute minimum. These changes can get you more
rest, and can help alleviate the effects of insomnia.
· Many sleep problems are due to the inability of
the mind to relax and be in the moment. Meditate for 15 minutes or so before
going to bed and your mind will be quieter and the more restful your sleep.
· Go to bed only when you feel drowsy as this
short circuits anxiety about the arrival of sleep, which is a major cause of
sleeplessness. If you don’t fall asleep within half an hour of going to sleep,
wake up and meditate or read a book. If you awake in the middle of the night
don’t fret or fight to get sleep.
· If you worrying about sleep onset listen to
calm, soothing music, or some audio books to distract yourself.
Insomniacs find it hard to fall asleep is because they think too much about
falling asleep.
· Drink lots of water through the day, to flush
out toxins and help support the kidneys. But minimize water intake after 6 pm
to avoid disturbing sleep for urination.
· Oil massage is an effective way to de-stress
and relax. The oil massage encourages toxin elimination, lubricate joints,
improve complexion, relieve fatigue and increase energy levels. Recommended
oils: sesame oil (some find it a bit hot), coconut oil, or my favorite Egyptian
Oil. Warm the oil bottle a bit in a wide bottom dish of water to heat the oil.
Massage the oil all over your body with circular motion over flat areas like
abdomen and chest and straight strokes for arms and legs. Rest for at least 30
minutes then have a warm shower.
· Regular daily exercise increases alertness and
raises body temperature. Stop exercise five to six hours before bedtime makes
the body temperature drop which facilitates faster sleep. Exercising close to
bedtime is stimulating and disrupts sleep patterns. Exercises that because
exhaustion should be avoided.
Quick Fixes for
Insomnia
· Ensure the bedroom you sleep is peaceful with
adequate ventilation.
· Keep your bedtime and wake time consistent from
day to day, including on weekends.
· Do a small prayer before retiring to reduce
stress.
· Two drops of sesame/castor oil applied to foot
will make you sleepy.
· Soak your feet in warm water for ten minutes
before retiring.
· Take deep breaths--breathe in, imagine
happiness and positive energy, and breath out exhaling stress, worries and
tension.
· Get out of bed when you're not sleeping.
· Avoid trying to sleep--read or watch television
in another room until you become very drowsy, then go to bed to sleep.
· Use your bed and bedroom only for sleeping or
sex.
· Create a relaxing bedtime ritual, such as
reading, soft music, breathing exercises, yoga or prayer.
· Avoid or limit naps--limit a nap to no more
than 30 minutes and don't nap after 3 p.m.
· Some people like subtle background noise, such
as a running fan, to help drown out other noises.
· Check your medications---some contribute to insomnia (also check
the labels of over-the-counter products to see if they contain caffeine or
other stimulants, such as pseudoephedrine)
· If you take a pain reliever take enough to
control your pain while you sleep
· Set your alarm so you know when to get up but
then hide the clock, wristwatch and cell phone in your bedroom--you'll sleep
better.
· Alternative Tactics (check with your health care professional)
· Melatonin. The body’s sleep cycle naturally produces
melatonin, releasing it into the bloodstream starting at dusk, increasing
through night, and tapering off toward morning. Older adults seem to benefit
more from melatonin. Considered safe to use for a few weeks. The dosage for
over the counter Melatonin is usually between 0.3 and 5 milligrams (mg) a day
usually taken 1-2 hours before bedtime.
· A study has shown that melatonin treatment
significantly reduces the time it takes to fall asleep, increase sleep
efficiency, and increase the overall duration of sleep.
· Valerian. A dietary supplement sold as a sleep aid has a
mildly sedating effect. The recommended dose of valerian is 400 to 900 mg daily
with an extract containing 0.4 to 0.6 percent of valerenic acid.
· Acupuncture. A practitioner places numerous thin needles in
your skin at specific points on your body’s energy meridians.
· L-Tryptophan is an amino acid naturally occurs in the body.
It contributes to the manufacture of serotonin, (a neurotransmitter) in the
brain, which promotes better sleep. Tryptophan is converted into serotonin, a
natural sleep-inducing chemical, which enhances the brain's melatonin
production.
· Magnesium deficiency is responsible for nervousness that
prevents sleep, and can cause leg cramps. Magnesium is essential for normal sleep and has a calming effect
on the brain. Magnesium is taken 1 hour before bedtime.
· Inositol enhances REM sleep and helps with the body’s
ability to fall back asleep after waking in the night.
Acknowledging your attitude toward sleep and your own sleep-deprived state is an essential first step to a healthy lifestyle. “I’ll sleep when I’m dead.” Is this your motto? Seemingly, culture has convinced us to deny the very real human need for sleep. Students stay up late studying or doing projects. Workers skip sleep to meet deadlines. Medical practitioners live with shift work schedules, and 24 hour workdays. “Partygoers” develop poor sleep habits and risk serious problems from sleep deprivation. New parents must live the baby’s sleep schedule.
Children have different sleep needs than adults and react differently to sleep deprivation. Sleep deprived children display hyperactivity and may develop attention deficit disorder. They may display emotional outbursts such as aggression, crying, and inappropriate behaviors and school behavior, while achievement may suffer. Although a child might need a simple night-light, avoid lighted pillows or other lighted, musical toys that might interrupt sleep.
http://www.effectsofsleepdeprivation.net/symptoms-of-sleep-deprivation/
http://www.sleeptracks.org/symptoms-of-sleep-deprivation.html
http://www.relishinglife.com/6/natural-ways-to-treat-insomnia/
EndFragment
https://www.psychologytoday.com/articles/200404/biorhythms-get-in-step
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