The Journal News Westchester New York
By Ken Valenti

NEW ROCHELLE – A day-care center that must move to make way for developer Louis Cappelli’s LeCount Square project downtown has found a potential new home.

Bob Conner, owner of Royal Child Care Center, has signed a lease for ground-floor space at 10 Commerce St., the home of Somnia Inc., an anesthesia services management company. The new location is less convenient to reach than the current site but offers a larger space, which will allow the center to add and expand classrooms, Conner said.

“We’re happy we found a new place,” he said. “As long as it’s a good day-care center, people will go to it.”

Conner said enrollment could rise from 98 children now, the maximum the center can hold in its current space, to 137. The new space would be 10,000 square feet, including 1,000 square feet for storage. The center now fills 7,800 square feet on LeCount Place.

Dr. Marc Koch, president and chief executive officer of Somnia, said the company was thrilled to offer the space. Some of Koch’s employees plan to enroll their children in the center when it opens downstairs, he said.

“We consider it both an honor and a privilege to have a relationship with somebody who provides such a valuable service to the community,” Koch said.

On Commerce Street, Conner said, he could add two classes for infants and a class for 3-year-olds. He also could expand the class of 5-year-olds to 22 from 13 and create a play area outside, he said.

Cappelli’s development of residences, stores, a hotel and offices would occupy the block bound by LeCount Place, North Avenue and Anderson and Huguenot streets. The developer is still working with the U.S. Postal Service to move post office trucking operations and with Planned Parenthood Hudson Peconic to move a clinic that operates on the site.

Conner said the future day-care center site, on a dead-end industrial street near Exit 16 of Interstate 95, is still within walking distance of North Avenue, but he may run a shuttle there from North Avenue.

The site would require changes to city zoning and an urban renewal plan to allow for a ground-floor day-care center and fewer parking spaces than would normally be needed. The City Council agreed this week to consider allowing the use on dead-end streets downtown and to ease parking space requirements because it is near mass transportation and public parking areas.

On Jan. 30, the Planning Board will hold a hearing on a proposed change to the urban renewal plan. The City Council will hold a hearing Feb. 6 on the changes to both the urban renewal plan and the zoning code.

With the changes, the business would need a special permit from the Zoning Board of Appeals.

Comment: I put this in for my husband who grew up in this city. I hope he finds familiar street names and of course enjoys the picture.

PIERRE – Gov. Mike Rounds opened the 2007 Legislature on Tuesday with calls for a higher minimum wage and pilot pre-school projects coordinated with the Sioux Falls School District.

Both proposals instantly found support and criticism from some of the assembled 105 lawmakers who will spend the next 39 days in session.

Rounds, who opened his message with get-well wishes for hospitalized U.S. Sen. Tim Johnson, also recommended a special high-speed Internet to handle the growing research programs in the state.

The governor also said he’ll try again to start a state-local district matching program to raise teacher salaries.

The preschool program Rounds outlined would be a model for future expansion across the state, he said.

“During the next three years, we will be working with the Sioux Falls School District on a pilot preschool project so that as more and more preschool is offered in South Dakota, we do it in the most cost-efficient and educationally effective manner possible for any entity that wants to offer preschool,” Rounds said.

He said the University of South Dakota would evaluate the effectiveness of the pilot project “so that best practices can be shared with the rest of the state.”

Rounds said more than 85 percent of a child’s brain structure develops by age 5.

He said for every $1 spent on quality preschool, a community saves $7 later in lower special education costs, school retention, lower judicial costs and welfare.

“As we learn from the Sioux Falls pilot, we will be expanding the pilot projects to other communities of various sizes and differing resources,” Rounds said.

Democratic Sen. Scott Heidepriem of Sioux Falls cheered the preschool idea.

“If we can start helping to develop those little minds at an earlier age, it pays incredible dividends to the child and the community,” he said.

Rep. Larry Rhoden, R-Union Center, said he’s concerned, and only in part because a voluntary pilot program will surely result in pressure for an expensive, mandatory state-wide program.

“I have some pretty deep concerns about preschool,” said Rhoden, majority leader of the House. Among those concerns are taking children away from parental instruction at an early age and moving them into a formal education structure.

“I worry when we start to abdicate the parents’ role,” he said.

Cultural training as part of Indian Education Act

Rounds said he’ll sponsor an Indian Education Act to put in law many things schools already do. That will include requirements that new teachers receive cultural training so they can teach Lakota, Dakota and Nakota children in South Dakota.

Rounds said as many as 12,000 Native American students attend public schools in the state.

He said the graduation rate statewide is 89 percent, but it is only 6 percent for Native American students.

“We’re going to do more to increase that percentage,” the governor said.

Last year, the governor unsuccessfully proposed a teacher salary program that would have matched state money with local funds for targeted pay increases based on district goals for instruction or market competition. He said he’ll provide $4 million for such a program this year if local schools put up $2 million.

Rep. Phyllis Heineman, R-Sioux Falls, said such a program makes sense.

“We have to do something different to give those great teachers incentives,” she said.

Comment: I’ve always been interested in what early childhood is doing across the nation and the world, but since my meeting with the Early Childhood Development Coalition, I realize that we will probably be adopting what other states are doing, so it’s good for everyone to keep abreast of the problems and the successes other states are having.

Herald Argus LaPorte, Indiana

Editorial: Child care at casinos? Strange bedfellows

Gambling casino. Child-care center. Put the two together and they seem an oxymoron.

But putting the two together is exactly what some casinos are doing, including the planned Four Winds Casino in New Buffalo, Mich.

Casino officials maintain that an onsite child-care area enhances the safety of kids while their parents or guardians are gambling. Reading between the lines, we would assume they mean that such babysitting facilities would put an end to unseemly stories of children left in hot or cold vehicles in casino parking lots while their folks were off playing — stories that create bad publicity for casinos.

“We are brought on as an amenity (so that) families with children under 12 can enjoy the facility,” Laura Roehl, vice president of marketing for the Kids Quest line of child-care centers, told The LaPorte County Herald-Argus for a story published Dec. 22. Kids Quest facilities operate in 18 U.S. casinos.

But as others pointed out in that story by H-A reporter Derek Smith, there are differing sides to these dice.

As in — what kind of message do parents or grandparents send to kids when they essentially dump them in a casino child-care center for hours while they go gamble?

And as in — more importantly — what kind of shape are these parents or guardians in when they climb back in the car to drive their kids home?

One H-A editor likened it to putting a child-care facility at a bar.

Kids Quest doesn’t check on parents’ conditions when they come to pick their kids up.

“We’re not the police,” Roehl told The Herald-Argus.

“We encourage parents to remember their responsibility to ensure that their child enters safely and has a safe, sober ride home.”

That’s expected of those same parents who made the questionable decision to leave their kids at a casino child-care facility in the first place.

This is no solution to certain gamblers’ neglect of their children. It’s just some casinos’ way of making it more palatable.

Comment: this is a really interesting question and well worth considering. Gamboling has become a recreation for some people, and as long as it is a recreation, how does it differ from leaving a child for other recreation?

Recreation, like anything else, changes or should change when there is a family involved, and for the most part, does.

Yet we all know that recreating in the mode of a single person without responsibilities means chucking those responsibilities for a certain amount of time. The question is how much time and how often should that occur? The answer is probably fewer times than it would take to open a childcare facility. So who are we really talking about here? We are talking about opening a childcare facility for those who can’t go without. Then the questions about child safety and child neglect should come into play. If someone has to say, “We’re not the police” then it has some really terrible possibilities.

Of course, this is all my opinion.

Parnets:

For those of you reading this at an early hour, it’s pajama day today! It’s an all day pj day starting with a pancake breakfast. If you send your little one in a light gown, please send a robe or a sweater.

The weather is supposed to be in the high 40s so we could go out, so please have children wear real shoes today.

Pizza is on the agenda today. We’ve been experimenting with different sauces and cheeses.

Yesterday we had homemade chicken nuggets. The kids really enjoyed them, and I’ll post the recipe this weekend because they are easy and designable.

Have a great Friday!

Ginger

Ginger represents the ultimate in healthy eating. It is said to warm the internal organs, ease depression, and cure ailments from colds to nausea. It stops food going off and tastes good too, says April Joyce. In the East, where food is revered for its therapeutic properties as much as for its richness and flavour, no self-respecting kitchen is complete without fresh root ginger. What this gnarled, bulb-like underground stem lacks in appearance, it makes up for in its wealth of flavour, aroma and multi-medicinal qualities. What we think of as ‘root ginger’ is actually an underground stem or rhizome which comes from the perennial plant Zingiber officinale. It has been cultivated for so long that its origins are now obscure, but it was probably first grown in Southeast Asia. Ginger is now cultivated throughout Asia, Australia, Africa and South America. There are a dozen different varieties and its delicate green leaves, resembling baby spinach, can be eaten in salads. Its deliciously hot sweet tang has long been a key element of traditional Asian food and, of course, there is always the good old-fashioned Ginger Nut. But it is the role of ginger in contemporary East-West cuisine and complementary medicine that has raised its profile. Fresh root ginger is available in supermarkets and corner shops everywhere. Ginger was one of the first spices to arrive in Britain. It came here in the 10th century, though it had been esteemed by the Greeks and Romans before then. It reached its zenith in the 15th century, when it was used both for culinary purposes and as a cure for the plague. In India and the East, ginger is used in cookery as much for its anti-bacterial properties, which help counter the putrefaction of meat and fish. “It is an amazing spice that not only brings life to food but has strong medicinal agents,” says Atul Kochhar, head chef of London’s north-west Indian restaurant Tamarind. In Indian Ayurvedic medicine, great emphasis is placed on the healing powers of foods, herbs and spices and each dish is planned with medicinal benefits in mind. Atul Kochhar enhances the anti-viral qualities of ginger by combining it with garlic. “The sweetness of ginger and the pungency of garlic complement each other perfectly, and their anti-viral qualities are an excellent cure for colds and flu.” Ginger has been used in Chinese herbal medicine for centuries to purge the body of colds and viruses and as a stimulating tonic for digestive disorders and the female reproductive system. Brewed as a tea, it induces sweating, which helps fevers run their course. It also tones and helps boost the immune system. Fresh ginger grated into hot lemon and honey is a soothing way to fight off colds and discharge mucus. At the Acumedic Centre for Chinese Medicine, Dr Jian Guo uses ginger in the treatment of period pains, digestive disorders, nausea and colds. “Ginger is excellent for people with what we call a ‘cold body’,” she says. “It has a warming, stimulating effect on the internal organs, soothing a weak digestive system and raising the body’s temperature to fight infection.” In the United States, scientists discovered that ginger’s antibiotic qualities killed the salmonella bug in test-tube trials, and some clinical trials have proved it to be as effective as standard drugs in treating travel sickness and nausea in pregnancy. The essential oil of ginger diluted in a base oil is used in aromatherapy to ease muscle cramp and is especially good in winter to ease the pain of chilblains. Massaged into the kidney area and spinal column, it boosts poor circulation and its revitalising qualities are believed to help lift spirits and ease depression. Ginger: getting the best When buying ginger, fresh is best for robustness of flavour, although ground ginger makes for a smoother curry paste. According to Atul Kochhar, chopped is better than crushed when frying, to create a wider surface for oil to penetrate. Always look out for a root with smooth skin and as few twists and joints as possible. If it is wrinkled, it is drying out and will be woody inside. Fresh ginger can be kept in an airy container alongside garlic or in the fridge. A novel way of storing this spice is to bury it in sand. It can be used as required and is said to continue to grow in the meantime, giving you a continuous supply. This article was first published on Waitrose.com in May 1998

So little time, so many things to do…

It’s been a very busy week even for ordinary time…

MJ has been promoted to first grade. That got us thinking about what we are doing in our classrooms to encourage children to read. As I push the handwriting and the word recognition and the games, I have to remember to push the critical thinking. We spent a whole morning trying to build some engineering nightmares. Critical thinking opens the mind – a lot like art – and critical thinking allows children to find new ways to explore ordinary things.

Yesterday we played Ibus. It’s a new game that uses motion, art, music, thought, fine motor skills and hearing to achieve a kind of perfection. What the children achieved is a breakthrough in letter and number formation. We can’t wait to see if it worked. Each child gathered on the carpet and Mrs. St. Louis taught them the artistic way of making plain letters. Then the children went to tables and practiced while music was played. When the music suddenly stopped, they had five seconds to return to the carpet to learn about another letter and Miss Kelly and I checked for proper letter formation and dropped candy on the papers. We were stunned by how hard they worked and how quiet they were.

As you know, Beve Pietrowski came and photographed the kids and February 7th is her next day. Miss Kelly is going to set up a display. This helps parents know what goes on at school. I know there is a push to put cameras in schools, but if you think about being on camera all day, how exhausting it would be and how much it would detract from the natural part of sharing a day, I can’t see the point.

So many of our children are growing up quickly. Emma and Addie have become so “big” it’s hard to remember them as toddlers. Ian has become a gentleman most of the time and plays very well with the older boys.

Kelly and I belong to the new Early Childhood Development Coalition for the city, and yesterday I went to a meeting and was asked to be a part of the nutrition subcommittee. I was very flattered because it’s an interest I think people roll their eyes at. I’m very interested in body investment, and food will either kill you or make you live a long, long time in a very well state. So I pledge to be even more aware of what makes foods a plus or a minus. Did you know that La Petite Academy has it in their bylaws never to serve children fresh food? It all has to be processed and packaged. Interesting.

Kelly also belongs to the literacy group and I belong to the Program Committee that coordinates the other committees. It’s time the GS teachers got out and played with the big teams. This is a volunteer action meant to re-create childcare for children in the Evansville Area. I’m a big fan of this action because that’s what we at the Garden School have been doing for ten years.

Friday is pajama day at school. Children may wear their nightwear to school for the day. They should probably wear outside shoes so we can go out. One of the boys mentioned he sleeps in his skivvies, so I told him to wear slippers too. He laughed.

Miss Molly is recovering from having four wisdom teeth scraped out of her jaw on Tuesday. She’s sore but talking, and mother is relieved.

We will be having a blood drive next Wednesday at 2:00 – 4:30. Please think about giving. It’s quick and nearly painless. There is a platelet shortage in the state right now, so think about giving platelets as well. Platelets are a bit more complicated as you must go to the blood center. Nobody is crazy about needles, but it’s become so painless over the years…

It’s nearly 6:00…

Miss Beve was at school today on a candid shoot. I’m posting some of her pictures. I’m very excited by this because it shows the children at play and it tells something about their day.

Beve’s work is just wonderful and we all appreciate the joy and fun she brings with her when she comes over. she relates so well to the children, but more than that there is a sharing of the human condition, the need to create and discover.

We talked a long time about craft, writing, poetry, photography, painting, and other things and how sometimes with the right effort or the right motivation, we raise the craft to an art. That’s the hope of most artists, that somewhere along the line, the craft will become art.

There are few people who want to talk about such things. There are few people who want to talk about what makes a craft art, or what motivates the writer or the photographer or the sculptor to raise the bar.

Most people are content with looking or reading or watching craft without ever thinking about how something has come out of the ordinary and has become something moving, something true, something that really teaches. Most people regard the ordinary as “enough.” Experiencing art, which is a step above craft, makes the difference between ordinary and extraordinary.

That’s why we push the arts so hard at school. Art is not a messy obnoxious business that has to be tolerated for its mess and disruption. Art is the necessary avenue that explains to the child that all things in life are possible. Without art, nothing is possible, everything becomes rote, routine and lifeless. Imagine life without possibilities; it becomes what writers call white wall.

The life of the artist is one of pursuit. The writer writes in hopes of creating beauty and interest, and it’s not easy. The photographer photographs in hopes of explaining the world in a one of a kind way.

Anyway, it was a very special day.

There will be another candid shoot on February 7th in the morning.

Comment: Another wonderful article from Women to Women. It’s well worth reading.

Seasonal affective disorder —
getting back to nature

by Marcelle Pick, OB/GYN NP

Here at my clinic in Northern New England, many of my patients tell me that as the days grow shorter and fall moves into winter, their lives begin to change. They might count the minutes until the winter solstice, or feel tired and want to sleep and eat more, or they might simply feel sad. We all notice a shift when the days get shorter — we spend more time inside, eat heartier foods, and slow down a little. In fact, many Eastern medical practices recognize that with the changing of the seasons, our bodies also change and have different needs than they do during warmer months. But modern society expects us to be upbeat and productive throughout the four seasons, and for women who suffer from seasonal affective disorder (SAD), this just isn’t possible.

Seasonal depression was written about as early as the 1840’s, but it was never studied seriously until the 1980’s. Today it is estimated that 10–20% of Americans suffer from SAD to some degree. And 70–80% of that group are women! It’s interesting that the most likely time for a woman to first notice symptoms of SAD is in her mid-20’s to mid-30s — about the same time many women begin to note other changes related to hormone imbalance, like PMS and perimenopausal symptoms.

But whether you are diagnosed with seasonal affective disorder or just feel out of sorts, the good news is that you don’t have to feel blue every time winter approaches. There are lots of ways to address the underlying causes of seasonal affective disorder — many of which require us to simply honor what Mother Nature intended. Let’s take a look at what SAD really signifies and how you can make this winter season naturally happier and healthier.

Sadness with a change of season

Seasonal affective disorder, widely referred to as SAD, is the technical name for the winter blues. It is a formally recognized depressive disorder linked to the amount of daylight we’re exposed to during the changing seasons. There are many symptoms associated with SAD and its subclinical forms — including carbohydrate cravings, a disinterest in social activities, sleepiness, irritability, weight gain and fatigue. Several of these are similar to symptoms of depression. But I’ve noticed that women with SAD tend to compartmentalize their lives, distinctly separating activities and even emotional states with the seasons.

It is this seasonal compartmentalization or cyclical view that separates a diagnosis of SAD from diagnosis of other depressive disorders. Symptoms of SAD generally show up as the days grow short in the fall and continue through the darkest months of winter. Then they begin to lift — either gradually or all at once — as daylight increases in spring and early summer, and may even be accompanied by a few days or weeks of intensified activity and exuberance.

For people prone to SAD in the northern hemisphere, November through February are the hardest months. The symptoms may come on slowly or appear all at once. They may be mild or severe, short-lived or prolonged. With such wide variation, SAD can be difficult to diagnose. Even if you do not experience full-blown SAD symptoms each year, you have probably experienced similar problems adjusting your sleep cycle when daylight savings reverts to standard time, or when you cross time zones and suffer jet lag.

If you’re wondering what causes SAD, there isn’t a clear-cut answer. As with many depressive disorders, there can be a genetic component or it can stem from a web of imbalances. But I can tell you that there is rarely just one thing that leads to seasonal affective disorder. There are usually many factors involved.

SAD and vitamin D

One of the first things I look at in my patients, especially when I suspect they have SAD, is their vitamin D levels. We do this through a simple lab test, and you can ask any healthcare provider to test you if you think you may fall short. Though it may be a surprise to you, more and more people are being found to have a vitamin D deficiency. And some of the symptoms associated with a lack of vitamin D — such as low energy and fatigue, depression and sleep irregularities — look much like those we see in seasonal affective disorder, leading me to believe this connection is stronger than we think.

Vitamin D3 (cholecalciferol) can be readily manufactured in our bodies when our skin is exposed to the ultraviolet rays of natural sunlight. It is then stored and converted in the liver and kidneys into the active form (calcitriol) when we need it. During the winter months, however, those of us who live at latitudes above 40º north or south don’t receive enough UVB radiation to make the conversion (for reference, Boston lies at 42º north). By exposing ourselves to the rays of the summer sun, our bodies are fully capable of stocking up enough D to last the winter. But the truth is, for whatever reason, many of us just don’t get adequate sun, and many of my patients’ vitamin D stores run surprisingly low, even in the summer months.

That nature designed us with such an elegant conversion mechanism for vitamin D may explain why foods that are naturally rich in it are scarce. Pink salmon, sardines and mackerel are good sources, as well as cod liver oil and eggs from vitamin D-fed hens. In the US, most of our milk is now fortified with D, but other dairy products such as cheese and yogurt may not be, so as always, read the labels carefully.

The best vitamin D is what you make yourself by exposing your skin to natural sunlight. But given the limitations of our lifestyle and dietary sources, replenishing your stores with a high-quality multivitamin with D can be helpful in minimizing symptoms of SAD. In fact, a recent study showed that subjects with SAD felt significantly better after vitamin D supplementation. (For more specifics, read our full article on preventing vitamin D deficiency.)

Sleep, light, and the changing seasons

Another element that can contribute to SAD is disruption in your natural circadian rhythm. This internal rhythm is dictated by a tiny nerve cluster in the brain (the suprachiasmatic nucleus) that runs our biological clock and is directly influenced by light. Because the winter months provide less light than the summer months, our sleep cycles can get disrupted. This can cause many women to feel more like crawling back to bed than rising and shining on winter mornings.

Melatonin, the hormone that makes us sleepy, is intimately related to light and darkness. When your brain notices that it’s getting dark, signals from the suprachiasmatic nucleus prompt the release of melatonin from your pineal gland. The level peaks during the darkest hours of the night. As light levels slowly increase with the approach of dawn, melatonin levels go down and your body prepares to awaken.

Studies have shown that patients with SAD tend to have what is called delayed dim-light melatonin onset (DLMO). This means that when the sun goes down or the lights are lowered, the brain is delayed in stimulating the release of melatonin. This pushes the sleep cycle back, which can leave these patients feeling more lethargic throughout the day.

Fortunately, some people can correct this shift by using morning light therapy during the darker months of the year. But simply screwing full-spectrum light bulbs into your lamps at home won’t do the trick. All light rays have both color and intensity. Regular full-spectrum bulbs are designed to ease eye strain by emitting all the colors of light, but they lack the necessary intensity to regulate your hormones. Illumination is sometimes measured in units of intensity called lux. Household light bulbs emit around 500 lux, while sunshine on a bright day emits around 100,000 lux. Studies have shown that light therapy can be effective at levels as low as 2000 lux, but you would need direct exposure to that light for a prolonged period of time — four hours. Modern light therapy boxes emit around 10,000 lux and require only about 30 minutes of exposure to be effective for most people suffering from SAD.

Along with color, intensity, and length of exposure, the timing of light therapy is also important. You can use a light box in the morning or evening to regulate your sleep rhythms, though many people experience insomnia with evening use. It may take some experimenting with time of day and duration of treatment before you achieve the best results. Regardless of timing, though, you should notice symptom improvement within a week of use (though some cases of SAD may take longer — and not all individuals will fully respond).

Hormones and SAD

Just as your sleep cycle is regulated by light and the hormone melatonin, your moods and whole health picture depend heavily on the delicate balance of your hormones. We know that no one hormone acts on its own. They all work synergistically, affecting everything from sleep to appetite, mood, growth, and sexual desire. Your body is a microcosm of the natural world, where all the elements interact to create a balanced ecosystem. In the case of SAD, the misstep may begin in the suprachiasmatic nucleus, with disruption of the pineal gland’s secretion of melatonin. From there, hormone secretion in the pituitary gland may in turn be impacted. And as the body’s “master gland,” the pituitary regulates hormones that control a host of bodily functions, including growth and reproduction. The pituitary also regulates the thyroid and adrenals, which are essential for healthy metabolism, steady weight, and stress management.

Light also affects serotonin, the neurotransmitter responsible for the production of melatonin. Serotonin levels fluctuate throughout the seasons, reaching their lowest point during December and January. When one hormone or neurotransmitter is out of balance, the whole system can get thrown off. Your body will do its best to compensate — at least to begin with. Low serotonin is frequently fingered as the primary culprit in depression, but in truth neurotransmitters like serotonin, dopamine and norepinephine are linked on many levels, so it is never just one thing. The easiest way for your body to address the imbalance is to send out signals to “get more now” in the form of intense carbohydrate cravings.

It’s true that foods high in carbohydrates fuel your brain to make and release serotonin. But problems arise when we take in excess simple carbs, such as white pasta, bread and sugar. Nearly everyone has experienced the erratic effects of a sugar buzz, where we feel better for an hour or two then crash when our serotonin levels drop back down. People whose days are gripped by this devastating cycle of ups and downs have afternoon grogginess and carb cravings, triggering a rush to the vending machines. It isn’t long before we start to see the inevitable weight gain, headaches, guilt, and depression with this pattern.

When you experience PMS or perimenopause symptoms, you have the added stress of normal hormonal fluctuations. Learning to deal with these fluctuations early on and getting your body back in balance can ultimately help you to coast through menopause with relative ease and avoid a host of hormone-related problems, including SAD.

Mother Nature doesn’t need a Palm Pilot

While we each follow our own natural rhythms and cycles, we do not live in isolation from one another. Ayurvedic medicine teaches us that humans are a microcosm of nature. Nature has its own rhythm, and try as we may to deny it, humans are part of that rhythm. Springtime is the beginning of all things new, when the whole world gears up for the most intense season — summer. Traditionally, summer was a time for growing, ripening, and toiling in the long hours of daylight to provide for a strong body capable of withstanding the harsh days to come. The shorter, crisper days of autumn are nature’s way of saying, “Finish up, thicken that blood, it’s almost over.” Winter, at last, is a time for rest, renewal and hibernation.

In our modern world, summer has become the lazy-hazy time of the year. It’s when we take our vacations, throw more parties, and slack off at work. The kids are out of school and stay up late, “vegging-out” in front of the TV and playing video games. Then when fall arrives, instead of slowing down like nature intended, we get all geared up again — it’s when we’re expected to be at our most productive because we just finished our resting season. Could this be why some of us feel so out-of-it when the winter months roll around?

To make matters worse, the deeper we move into fall and winter, the more pressure we place on ourselves to be active. The holiday season arrives with all its hustle and bustle, lengthening our to-do lists in an already-too-short day. Then once January hits, we’re supposed to get cracking on all those self-improvement resolutions. While the natural world around us lies deep in slumber, we’re rising at the crack of dawn to fit a workout at the gym into our day. No wonder our systems are out of whack. We take nature’s carefully drawn-out blueprint and flip it 180 degrees.

Unfortunately, unless you’re a rural farmer, already living in tune with nature’s schedule, you have to bear up under the demands that modern society places on us all. If you’re a parent or a working woman, you’re still going to have to get the kids ready for school in the fall, take vacations in the summer, show up at holiday parties, and complete those year-end reports. That said, the single most significant goal you can set is to get your body back in synch with nature as much as possible, which means putting it back in proper balance.

Keep the winter blues away — the Women to Women approach

When November arrives, you don’t have to dread the darker days and colder nights ahead. There are many things you can do to help your symptoms of SAD, or even resolve them for good. However, let me say very plainly that if you suffer from severe depression symptoms or if you’ve ever been diagnosed with a major depressive disorder, you should by all means work closely with your healthcare practitioner to formulate a strategy that works best for you. Prescription antidepressants are useful for some people, and we do not recommend simply abandoning them without the guidance of a trained professional.

On the other hand, there are many safe natural ways to relieve symptoms of seasonal sadness, irritability, carbohydrate cravings, and lethargy. Trying out one or two of these alternative treatments for SAD may be adequate. Or, you may need to follow each and every one to get lasting results. Yes, this approach requires more effort than popping a pill, but when used mindfully — with the care you certainly deserve — these methods will not harm you, and they may even be more affordable and effective.

If these lifestyle changes seem too overwhelming for you in your current state, just try them for two weeks. I tell my patients they can do anything for two weeks! You may be amazed to find how much better you can feel, inside and out.

• Get outside every day. This is one of the simplest ways to quickly ease the symptoms of seasonal depression. Spending as little as 15 minutes outside during the warmer months will expose your body to the sun’s healthful rays, helping you produce your own vitamin D and stave off seasonal depression. Try to connect more with nature, the ground beneath you and the sky above. At the very least, try to place your desk near a window so you are exposed to natural light.

• Supplement your diet with vitamin D. If you’re dealing with seasonal affective disorder and suspect your vitamin D levels are low, work with a healthcare provider to test your levels and get them back up to normal. Some people may need to take between 2000–6000 IU per day for several weeks to reach adequate levels and reverse symptoms of SAD. But before supplementing your diet with high levels of vitamin D, have your levels tested — vitamin D is fat-soluble and toxic at high doses, and your body doesn’t have a way to rid itself of D once it gets too much. So you can’t do this on your own. That said, people with vitamin D-dependent SAD can transform their lives by supplementing their diet with D, so this is well worth investigating.

• Consider neurotransmitters testing and support. If you have significant symptoms of SAD, you may want to consider the option of neurotransmitter testing and support. Any neurochemical imbalances identified in your profile can be addressed with targeted amino acid support and other natural supplemental formulas. In addition to relieving problems with mood and affect, this approach can greatly benefit all your body systems. For information on finding a provider near you, visit the NeuroScience website.

• Get some exercise. Daily exercise is vital to your overall well-being, especially if you are depressed. It’s a healthy way to increase your serotonin levels without digging into that gallon of Rocky Road in the freezer. The good news is, you can start small. Try short bursts of intense activity — walking up and down the stairs or skipping rope for 1–3 minutes (or until you’re tired out), four times a day, three times a week. These small steps can give you the motivation to keep going. You can walk, swim, dance, play tag with your kids — the key is to find something you enjoy and to keep doing it.

• Consider phototherapy. Light therapy has been shown to be very successful for many people suffering from symptoms of SAD. A recent study performed in Canada tested light therapy against the commonly prescribed fluoxetine (Prozac) for SAD patients. The study found that both treatments relieved symptoms equally well, but the light therapy worked much faster — showing positive results at less than one week! Phototherapy less likely to cause side effects such as agitation and sleep disturbance.

In fact, light therapy has no known side effects, other than the potential for overuse, which can result in headaches, jitters, insomnia, or unhealthy euphoria. Moreover, a light box has a one-time cost (around $200, though you can pay more for models with added features). When you compare that to the cost and multiple known side effects of prescribed antidepressants, it makes sense to use the natural alternative.

Another way to ease SAD symptoms with light is by using a dawn simulator. This is basically an alarm clock that emits light instead of sound to wake you gently and naturally. While you are still asleep, the simulator gradually brightens the light in your bedroom until you are ready to wake up. Depending on the model, you can program this process to take place in minutes or up to three hours, replicating a natural sunrise during the brighter months of the year.

• Keep a regular schedule. Since the goal is to establish an internal rhythm that’s in synch with nature’s own, it’s desirable for people with SAD to keep a regular waking and sleeping schedule. Research has shown that people who work extra shifts or split-shifts tend to have an imbalance in their melatonin cycles, especially if they work at night or have limited access to sunlight. Try to go to bed and rise around the same time every day, and be sure you are getting between seven and nine hours of sleep each night.

• Pay attention to the seasons, and eat accordingly. What and when we eat has such a profound effect on our physical and mental health. When we eat with the seasons, our energy levels better correspond to the time of year. In the spring and summer — nature’s active, expansive (yin) time — fresh greens, brightly colored berries, and water-laden fruits and vegetables are abundant. When you eat these foods, you feel light and full of energy. Grains ripen for harvest in the fall, nature’s time for contracting, prompting us to bake bread and prepare heavier (yang) meals. That extra bulk takes more energy to digest, so we may feel contented or drowsy after a meal. In winter, nature encourages us to eat starchy, stick-to-your-ribs foods that store well over time, like potatoes, winter squashes, and oatmeal. This is how our ancestors survived the harsh winters when food was hard to come by.

Today we can eat anything we want in any season. We are blessed with abundance and a transportation system that bring us kiwifruit in December, but the blessing is a mixed one. There’s a reason why mashed potatoes and stuffing are Thanksgiving dishes and watermelon is a Fourth of July treat. By consuming highly processed foods and out-of-season produce, we are confusing our bodies with mixed signals, throwing it out of balance and starving it of optimal nutrition. Stick to whole foods, minimally processed, with little or no artificial ingredients, and as locally grown as possible.

• Choose whole grains and complex carbohydrates. If you have SAD, your body will crave serotonin, and it’s so easy to reach for refined carbs and sugars that give you that good feeling. But those foods will only set you on a cycle of ups and downs with a negative effect on both your mood and your weight. Anything with white flour, white sugar, or processed chemical ingredients can set you up for cravings. So, put down the donuts and have a nice hot bowl of vegetable soup instead. And there are plenty of ways we can make our favorite comfort foods from healthy ingredients. If you don’t know where to start, our Personal Program includes delicious healthful recipes that will ease you off the overly processed carbs.

• Plan a vacation. Give yourself something to look forward to during those dark months. Book a weekend retreat at a yoga center or health spa, or head somewhere warm and sunny. You deserve it! If you plan a trip in November and another in February — even for a few days — it will not only improve your mental state, but your whole health picture will look brighter. And if you go somewhere sunny, sitting on the beach will help you refill those vitamin D stores.

• Take high-quality nutritional supplements. Treating the whole body means giving every system the highest possible level of support. Because the practices of our modern farming and food processing industries strip our food supply of its nutritional value, everyone can benefit from taking high-quality vitamin and mineral supplements. If you suffer from SAD, you may greatly benefit from adding extra vitamins, minerals, amino acids, and especially fatty acids like omega-3’s, to your diet. In fact, Harvard Medical School is producing some promising research on omega-3 fatty acids as an effective antidepressant. I provide my patients with high-quality nutritional supplements tailored to their individual needs. You can take advantage of these through Women to Women’s Personal Program.

The power of healing yourself

Now that you understand how many factors are involved in keeping your mind and body healthy, it’s not hard to see why conventional medicine has trouble solving several of the health problems we see today. Standard medical practice involves treating one symptom at a time, independent of the entire system. This usually involves a drug that introduces new man-made chemicals into your delicate system of natural chemicals. Unfortunately, that often throws off the balance in other places, resulting in new symptoms.

At Women to Women, we believe the answer to SAD and many other health-related issues lies in treating the whole body as a unit. We also recognize that each body has a unique set of rhythms and experiences. As health practitioners, we cannot simply apply a “one-size-fits-all” diagnosis and treatment protocol. SAD can have many roots at its core, and you have the power to find them. Listen to yourself — physically, mentally and emotionally — and find your own answers.

Insomnia: reset your inner clock and get back to sleep

by Marcelle Pick, OB/GYN NP

Getting a good night’s sleep is something we all take for granted — until we don’t have one. Nothing can cause your mood and well-being to unravel faster than trouble falling asleep or getting back to sleep — and for women with insomnia this frustration can last for weeks or months. Sleeplessness is one of the most common complaints I hear from my patients at the clinic, and one of the most serious. It affects a myriad of biological activities, including metabolism, immunity, cognitive function, weight gain, and adrenal, neurotransmitter, and hormonal balance.

One of the single most beneficial things you can do for your health is to get adequate rest. So why is this so hard to do, especially as women enter menopause? The National Sleep Foundation cites that seven out of ten people report sleep problems. As many as 63% of women in their perimenopausal and post-menopausal years encounter some form of insomnia, and it’s common in post partum women as well. Despite various possible organic causes, many conventional practitioners turn first to sleep medications, like Ambien. At Women to Women, we see sleep as a fundamental part of a woman’s biological rhythms — a process that will naturally reset itself once underlying physical and psychological issues are addressed.

Sleeplessness, like most health issues, stems from within, and it means your body is trying to tell you something. So let’s learn how to listen to ourselves and support a good night’s sleep — naturally and permanently — at any age.

Sleep and the circadian rhythm

Our sleep patterns are ruled by our circadian rhythm. This rhythm, present in most living beings, operates around an approximately 24-hour cycle that is tightly linked to the rising and setting of the sun. The phrase “circadian” has Latin roots and means “about a day.” While there may be small differences between societies, individuals and the seasons, the majority of humans, if deprived of artificial stimulants and sleep aids, would likely go to bed a couple hours after dusk and awake at dawn. Before Thomas Edison discovered the light bulb, it’s estimated that the average person slept ten hours a night. Now we’re lucky to fit in six to seven.

So how does the body know when to sleep? Deep in your brain lies a tiny but powerful cluster of nerve cells called the suprachiasmatic nucleus (SCN) that works 24/7 as your internal clock. It is not just a sleep clock, but governs many biological activities such as cell regeneration, detoxification, patterns of brain activity, and production of important hormones that regulate the sleep/wake cycle.

Exposure to light — natural or artificial — stimulates the back of our eyes to send a message to the SCN, which then raises the body’s temperature and prompts the release of stimulating hormones like cortisol. Cortisol is released by the adrenal glands in response to stress; it’s one of our “get up and move” hormones that turns proteins into energy. During stages of light, the SCN is also responsible for inhibiting the hormone that makes us sleepy: melatonin. On the other hand, when it gets dark, the SCN begins to lower body temperature and stimulates the release of melatonin.

Because these pathways are so sensitive to light and darkness, it is easy to throw them off. Think about being in a dark room in the middle of the day — you may grow drowsy even if you aren’t tired. Or, more commonly, the lights we burn at night to work, watch television and read in keep us feeling more awake than perhaps our circadian rhythm would like. Just switching on the lights can shift the circadian cycle by more than 40 minutes!

The sensitivity of our natural rhythm

Your circadian rhythm can also be reset by changing your habits. If you work the night shift, travel, or have a newborn, for instance, your inner clock will recalibrate itself to meet your demands. This may not always be the healthiest thing for you (as anyone with jet lag knows), but it enables you to function in the short term. Severe circadian rhythm disturbances can lead to brain and organ damage, even psychosis.

For the majority of sleepless women, though, subtle physiological imbalances can throw off their inner clocks. These imbalances can range from hormonal fluctuations and diet to daily habits and stress. Today’s go-go, technology-saturated culture entices us to overrule our bodies’ organic sleep signals. We ignore the natural energy shift that occurs after dinner so we can watch a favorite TV show or call a friend. We sleep with an illuminated clock radio by our beds or fall asleep with the radio on — all of which can lead to sleepless nights or poor quality sleep.

What you’re missing while you’re sleepless

Without sleep your body pays a price. Your brain does its best work for your body during the deepest sleep phases, called delta sleep (stages III and IV). Delta sleep is the hardest stage to wake from. After age 50, a person tends to spend less time in deep sleep and more time in the lighter phases of sleep known as stages I and II. In light sleep, a person will wake up more easily and more frequently, making a night of sleep less restful.

Sleep is a time when your body detoxifies and tissues get repaired. Muscle is built during the period of rest after activity. Think of it this way: when you sleep, your immune system is freed up to deal with any nagging issues, unfinished work and toxins. Sleep is a time of biological processing. Without it we simply can’t meet the demands of our waking lives, let alone keep our hormones balanced.

Lack of sleep, weight gain, and endocrine function

Along with missing basic biological processes, lack of sleep affects metabolism as well. New studies suggest a link between lack of sleep, obesity and type 2 diabetes. Sleep apnea has long been considered a condition related to weight and diabetes. Now, scientists are turning the table and finding that long-term sleep loss disrupts the body’s endocrine system by triggering increased insulin resistance and tweaking the neuroendocrine regulation of appetite. Lack of sleep leads to a rise in ghrelin (the hungry hormone) and a restriction in leptin (the hormone responsible for satiety). In one study, subjects of average body mass index got 1.9 hours more sleep per week than their obese counterparts, which indicates that even moderate increases in sleep can help maintain a well-balanced endocrine system.

What’s more, sleeplessness can be the result of a body on cortisol overload. Chronic stress, poor diet, excess caffeine, and insulin sensitivity bring up levels of cortisol. Ironically, high levels of cortisol also occur in women with severe adrenal fatigue, where the adrenals pump out cortisol in a desperate attempt to keep up with the demands of an unrelenting lifestyle. High cortisol not only keeps us awake, but leads to a decrease in the production of DHEA. A precursor hormone to estrogen, progesterone, and testosterone, DHEA is also necessary to moderate the balance of hormones in your body. Insufficient DHEA contributes to fatigue, bone loss, loss of muscle mass, depression, aching joints, decreased sex drive, and impaired immune function.

So don’t ignore the importance of sleep. Like nutrition and the ability to detoxify, sleep is one of the essential building blocks of health. It’s important to catch sleep disruptions early, before your body becomes habituated to a new — and unhealthy — pattern that will be harder to break.

The roots of insomnia

Anyone can have a sleepless night or two, but when it happens night after night for more than a few weeks it is characterized as chronic insomnia. Chronic insomnia can be broken down into two types: primary and secondary insomnia. Primary insomnia is diagnosed when there are no contributing physical or psychological conditions at the root. This form of insomnia is likely to be brought on by poor sleep habits, or what we call poor “sleep hygiene.” Problems such as low-level anxiety and stress, poor sleeping environment, alcohol consumption, or the use of stimulants such as caffeine and nicotine can sit at the core of primary insomnia, laying siege to our inner clock and robbing us of sleep.

Secondary insomnia, on the other hand, is sleep deprivation occurring in conjunction with a medical or psychological illness that aggravates a person’s sleeping patterns; or sleeplessness brought on by external factors such as medication, environmental catalysts, or physical issues. Some physical conditions contributing to sleeplessness include arthritis or chronic pain, diabetes, hot flashes and hormonal fluctuations, fibromyalgia, gastrointestinal disorders, respiratory problems, restless leg syndrome, mineral deficiencies, sleep apnea, urinary incontinence and perimenopause. Generally the treatment for secondary insomnia involves a two-pronged approach: one that focuses on the primary health concern, while also treating the ensuing insomnia.

Menopause and insomnia

Secondary insomnia can be one of the first signs of menopause. Many women never have trouble sleeping until they hit perimenopause and they find themselves waking up frequently through the night or unable to fall asleep altogether. Much of this has to do with temperature regulation and the fact that as we age we spend less time in deep sleep, making us more sensitive to disturbances — inner and outer. Because our circadian rhythms are so intimately tied to temperature, even a minor increase in body temperature can cause us to wake from sleep. And, as many of us know, temperature changes and hot flashes can become quite frequent during perimenopause and menopause.

Shifting hormones may also contribute to sleep disturbances during menopause. Some theories propose that the changing tides of estrogen in perimenopause influence how much melatonin we produce and how we respond to it. Melatonin is found to decrease blood pressure and norepinephrine levels in women whose circulating estrogen levels are higher. This tells us that melatonin is clearly affected by estrogen levels, and this relationship may be what’s causing you to lie awake at night, even after an exhausting day.

Menopause, and in some women, perimenopause, is often the time of life when vulnerabilities in our physical and mental health are revealed. The veil of estrogen is lifted and we gain an opportunity to know ourselves more truthfully. When it comes to sleep, pre-bedtime habits that worked fine for us in the past may no longer serve us. Maybe watching television before bed never bothered you before but now it does. Maybe working on your computer before bed leaves you “wired” these days. Maybe the “occasional” wine with dinner has become a little too customary. Maybe it just takes longer to settle your body and quiet your mind than it used to.

We all change over time. Those who are willing to listen and change their lifestyles with their changing bodies will continue to enjoy good health. If you are losing sleep, consider it a sign that its time to listen more closely to your body. Discover new ways to soothe it, and embrace these new changes.

Covering up the problem

The use of sleeping pills in America has more than doubled since 2000, and the side effects are still being uncovered. People using the popular pill Ambien have been reportedly sleep-walking and even bingeing on food during the night with no recollection the next morning. Some research shows that sleeping-pill users experience higher rates of mortality than people who use alternative treatments for insomnia.

The truth is, artificial sleep aids such as Ambien and Tylenol PM are like most medications — meant to treat temporary, not chronic conditions. But most pharmacologic sleep aids, also called hypnotics, are by their very nature habit-forming, and many can actually lead to chronic insomnia by undermining your body’s natural sleep mechanisms.

In fact, recent evidence shows that behavioral approaches to insomnia, like cognitive behavioral therapy and relaxation techniques, are much more effective at treating long-term insomnia than medication. Short-term medication use may be necessary for sleep in extreme circumstances — we all need to function at work and in our lives — but sleeping pills will not resolve your insomnia. It’s like turning up the radio so you won’t hear the fire alarm.

If you can’t sleep, you have to take the time to learn why. Sleep is a natural, essential process — like eating. Your body wants to sleep! And it will do so once you learn to give it what it needs.

Getting the measure of your insomnia

The roots of insomnia are individual and often run deep, but your daylight activities can frequently affect your ability to sleep at night. I encourage you to work with a healthcare practitioner to look at your whole health picture, not just the element of sleep. It may also be helpful for you to track your sleep habits with a sleep log for a week or two. We call these habits “sleep hygiene” — and the more you pay attention to it, the better you will sleep.

Common factors you may want to investigate include:

• Specific foods consumed and times of day in which you eat
• Caffeine, nicotine or other stimulants
• Alcohol consumption
• Medications, both prescription and over-the-counter
• Vitamins, minerals, and food supplements
• Level of stress and anxiety
• Exercise routines
• Menstrual cycle patterns
• Stimulating bedtime behavior
• Time to bed
• Bed partner’s behaviors
• Room environment (temperature, light, noise, bedding)

Look to these factors first when you can’t sleep. Nowadays it might seem easier to turn to the medicine chest, but while a pharmacologic sleep aid can be a reasonable last resort, it should never be your first-line choice for treating insomnia.

Getting back to sleep — the Women to Women approach

At Women to Women, we recognize that trouble sleeping means your body is trying to send you a message. Insomnia can make us desperate to grab at any solution available — whether it’s sleeping pills or alcohol or something else. But take a minute to listen; the answer lies within you.

• Foster your natural rhythms. Remember that our circadian rhythms are ruled by the rising and setting of the sun. Though it may be impossible to retire at sunset, you can dim your lights and calm yourself in the hour or two before bed. Give your body a chance to taper cortisol and release the melatonin needed to set the sleep cycle in motion.

  To help this process, set a bedtime and try to stick with it. If you are under extreme stress or struggling with overworked adrenals, you may need help in clearing cortisol from your system naturally. At our practice we use a supplement called SeriPhos (phosphorylated serine), or phosphatidyl choline, with great success.

• Take inventory of your habits. Coffee, cigarettes, and electronics can stimulate the brain and prevent it from recognizing when it’s time to sleep. More than three cups of coffee per day or any caffeine after lunchtime can affect your sleep patterns. If you’re a smoker, you’re significantly more likely to develop chronic insomnia. And while a glass of wine or a nightcap before bed may send you off to sleep more quickly, that same alcohol is likely to interrupt your sleep cycle later on in the night.
• Try nature’s sleep aids. There are many natural sleep aids that promote rest, such as calming herbal teas that can be enjoyed an hour or so before bedtime. You might try passionfruit, chamomile, and valerian root, to name a few.

  A glass of warm milk before bed may also be more helpful than you thought. While it isn’t a miracle cure for insomnia, milk and cheese are good sources of tryptophan, an essential amino acid also found in beans and poultry. Tryptophan is a precursor to melatonin, which may be why it causes drowsiness.

• Prepare a restful sleep environment. Make sure your bedroom is comfortable, uncluttered, and soothing. Investigate any irritating odors, noises or light sources. Buy block-out shades (or a sleep mask) and use them. Invest in bedclothes made of 100% natural fibers, like linen, cotton and wool, which allow your body to better regulate temperature during sleep. If your mattress is giving you a backache, consider replacing it. Your bedroom should be a refuge, not a buzzing activity center.
• Watch what and when you eat. These are simple-to-follow guidelines that can make a big difference in your sleep. To prevent bedtime bloating and discomfort or waking at 2:00 AM with indigestion, finish your last meal of the day at least four hours before going to bed. Avoid overeating, keep bedtime snacks small, limit sugar, and stay away from spicy foods that may cause heartburn. Take your vitamins and drink plenty of water early in the day, when you need them most, and minimize liquids before bed to prevent nocturnal trips to the bathroom.
• Boost your body’s nutrition. Your body is fueled by food, so whenever your energy is negatively impacted, nutrition is a likely culprit. A healthy, well-balanced diet is as critical to good health as is a good night’s sleep, and these two aspects of your daily life are linked. Certain forms of insomnia may stem from a magnesium, calcium, or iron deficiency. A small study showed that people suffering from insomnia due to restless legs syndrome and periodic limb movements during sleep benefited from a magnesium supplement.

  To ensure your body gets what it needs, eat generous servings of vegetables and fruits to keep your immune system healthy, and take a daily multivitamin/mineral supplement like the one we offer in our Personal Program.

• Balance your hormones. Using a bioidentical progesterone cream can help keep your estrogen levels more stable, which may boost the effects of melatonin. During menopause, bioidentical HRT can be a good bridge for some women when hormonal fluctuations are getting in the way of sleep. Once sleep returns, hormones can be tapered off. At the clinic, we occasionally give patients a combination of melatonin and 5–HTP (to offset anxiety). This doesn’t work for everyone, however, and should be administered under the watchful eye of your healthcare practitioner.
• Get fit and keep your date with the Sandman. Daily exercise is a great way to tire your body out and ease your passage into rest. Take care not to engage in high-intensity exercise near bedtime, though, or your body’s temporary stimulation from adrenaline and endorphins may keep you awake.
• Try a catnap — but no longer. Some women cite the relentless daytime fatigue associated with insomnia as their biggest problem. A nap after lunch is a common practice in many other cultures, and by mid afternoon you may be ready to drop your head and catch 40 winks alongside them. A 10–20-minute nap may be a healthier antidote than a caffeine pick-me-up, but don’t make it a snoozefest — your body’s inner clock can become confused by prolonged daytime dozing.
• Write it down. Don’t let your overwhelming schedule or an impending obligation keep you up at night. Anxiety is one of the most prevalent causes of insomnia. Many women’s minds run at full-tilt all day, then fill with unmet expectations of work and home as soon as they close their eyes. Keep a notebook with you during the day and jot down the tasks you need to get accomplished. If you’ve already logged and prioritized your responsibilities, you’ll feel calmer and more organized when it’s time for sleep.
• Don’t fight yourself. If you fall asleep well enough but wake earlier in the morning than you’d like, your body may be trying to tell you something. Maybe it’s time to complete the project you’ve been dreaming of but haven’t made time for. Maybe you need to watch the sun rise or the moon set. Some people feel their most creative hours are those of the wee hours when no one else is awake. If you regularly awaken with your mind ablaze, keep a sleep log or a stream-of-consciousness journal. Give way to your body’s instincts for a few days and see what happens.
• If the above efforts fall short, consider alternative behavioral modifications. There are many non-pharmacological treatments for insomnia and related sleep disorders that have shown very positive results. These are safer, more effective solutions than sleep medications, and they are not unduly time-consuming or costly. Some elements are easy to implement on their own, such as light therapy and guided imagery, while others, such as EFT or cognitive behavioral therapy, are more involved and require some guidance. Most recondition the brain to sleep better through introducing new behaviors and new ways of thinking about sleep. Click here for an overview of several behavioral modification techniques for insomnia.

Time for a rest

Don’t let your wakeful nights continue indefinitely and send you into a tailspin of fatigue and worsening health. Insomnia is a highly treatable condition, whether primary or secondary. But this is really about you and the relationship between your body and your mind. Your own approach to a restful night’s sleep is best determined by you. Accept the reality that we live in a culture that never wants us to turn off. Unplugging yourself may take a concerted effort on your part.

We all have our own unique bodies and lives — and hormonal fluctuations can make us feel like strangers in our own skin. But, whatever your age, consider your sleeplessness to be a sign that your body is trying to talk to you. Take a few nights to filter out the distractions and listen to what it needs. It may be something small; it may be more. With some effort and gentle guidance, it will be no time at all before you’re back to sleep.

With the cold weather here and threatening the accompanying snow, it’s time to think about soup as a warm up food, but it’s also time to think about soup as a nutritious body building food. Soup is more nutritious than other foods because the liquid is not thrown away.

Here’s a news flash: canned soup is not considered enough of a food to serve children in a child care facility. It does not have enough nutrients in it to be called a food! Mostly it’s salt water.

Here’s another flash: homemade soup does not take five days to make. I made pork-venison potato soup for lunch and it took five minutes and it was delicious.

Making soup is simple. Follow some easy directions:

1. Pull a two quart sauce pan out of the closet.

2. Fill said sauce pan with 1 quart water.

3. Add 2 tablespoons either chicken or beef bouillon.

4. Add left overs from refrigerator. I’ve even added cut up pizza to some soup and it’s good. Spaghetti makes a wonderful soup, so does pot pie and left over salad.

5. Thicken if necessary with a quick 1/2 cup of equal amounts of water and cornstarch or water and flour.

5. Simmer one minute and serve with shredded cheese or Parmesan cheese.

Making soup is a real adventure in taste, and really good for you.