The Most Practical Healthy Habits for Sleep Optimization

The Most Practical Healthy Habits for Sleep Optimization

A healthy night’s sleep is often the best treatment for the anxiety and stress of everyday life. How many hours do you sleep each night? More important, how WELL do you sleep each night?

Doctors and sleep specialists all agree that these practical tips will bring better rest:

Don’t eat after eight p.m. at night. The stomach doesn’t like to work when the rest of the body is getting its rest. Heartburn can turn a late night snack into late night insomnia.

Keep the lights dim, long before going to bed. When possible, use only indirect lighting in the rooms where you spend your evenings. This sends a signal to the brain that sleep is on the way, and it begins to slow down and relax.

Don’t leave important decisions until you can ‘sleep on it.’ This only keeps you awake looking for solutions when you’re in bed. Instead, either work out problems in the late afternoon, or discipline yourself to say “I’ll make that decision tomorrow.”   

Don’t go to the gym too late in the evening. Never workout after seven at night. Your body needs several hours to resume its normal metabolism after a strenuous workout. That said, there’s much to be said for getting at least a minimum of exercise each day, because that has been proven to increase the healthy sleep you need each night.

Discover these Less traveled islands on Your Next Vacation Getaway

Discover these Less traveled islands on Your Next Vacation Getaway

Robinson Crusoe had the right idea when he washed up on a desert isle — enjoy the peace and quiet, and beauty, without the crowd and tourist traps that infest so many island vacation spots.

You, too, can find an island getaway that isn’t flooded with travelers where beauty and serenity can be had all day, and all night.

Nosy Ankao, off the coast of Madagascar

Ferry boats cross over to this gem of an island every hour during the fall and winter. There are a few luxury hotels, but mostly it’s pristine white sand beaches with a hypnotic view of the Indian ocean, and little shacks on the shore that serve up spicy shrimp timbales with rice on a banana leaf for less than two dollars.

Palau, near the Philippines

This island nation hasn’t done much about the tourist industry, and so its many unspoiled beaches and friendly inhabitants make it worth the long plane ride. Snorkelers say the coral reefs are the most unspoiled in the world.

Coral Caye Island, Belize

It faces the Atlantic, but Coral Caye, off the coast of Belize, feels more like the Caribbean — with conch chowder and sago croissants served up day and night. The island has few hotels, but many b-and-b’s — and some of the best shoreline fishing in all of South America.

Perform At Your Highest Level: Food, Lifestyle, and Recovery Tips That Can Help

Perform At Your Highest Level: Food, Lifestyle, and Recovery Tips That Can Help

The ability to perform at your highest level whether it is professionally, physically, or mentally can be a huge help in your overall quality of life. Too many people think it is not possible to be working at their highest level on a consistent basis. This is due to them not setting themselves up for success as they do not know what they are capable of. The best thing that you can do is take a proactive approach to your performance daily. The following are tips to help increase your quality of performance in a more regular way.

Eat With What You Are Doing Later In Mind

If you are going to hit a hard workout it is probably wise to avoid a greasy burger a few hours prior. Eat with what you have to do in mind later as this can make all of the difference. Drinking a cup of coffee at the right time can make you perky enough to meet with a boss that is not exactly your favorite or do a squat set that haunts your dreams. Take time to research what foods can be great for what activities at a health resource like Happy Body Formula. You might find that what you are eating actually has a negative impact on your performance.

Recovery Shakes/Supplements

People that exercise in an intense fashion need to be focusing on their recovery immediately after completing the workout. This window of time is optimum for recovery and allows a person to come back even stronger the next day. Chocolate milk has been shown to be great for recovery and many in the track and swimming community use it on a daily basis. Make sure that your recovery shake aligns with your goals as some can be quite high in calories.

Get Enough Sleep

Sleep is undervalued with some people being able to function with only a few hours of sleep while others need 8 hours or more. Each person differs immensely but knows how much sleep makes them feel great the next day. Far too many people stay up too late doing things that are worthless like binging Netflix when they could be getting their body/mind ready for the next day. If you are not getting sleep although trying seeing a specialist or looking into new mattresses can help.

Limit Alcohol Intake

Nobody performs at their peak when they have a hangover regardless of what people say of their younger days. This does not mean that you cannot have a glass of wine for dinner but do not continue drinking until you finish the bottle. The one aspect that many people forget about drinking alcohol is the immense appetite some people get. Downing a few burritos late at night might impact your performance the next day via stomach problems. Moderate your drinking to see if it impacts your performance and if it does not then you are not drinking too much.

Take the time to see where you want to perform at a higher level and set goals in place that will help you achieve this goal. You are capable of far more than you even think, start tapping into your true potential

Helping Plantar Fasciitis Is Easier Than You Thought

Helping Plantar Fasciitis Is Easier Than You Thought

Most common amongst runners and those that do repetitive activities like running, but the truth is that it can strike any person at any time.  Known to doctors and individuals themselves, plantar fasciitis is the common cause of heel pain. This incredibly painful foot-related issue impacts millions of people each year.  For those that aren’t familiar with it, it is an inflammation of the tissue running from the bottom of your foot, connecting your heel bone to your toes. When you have plantar fasciitis you definitely know it.  The intense stabbing pain presenting itself is most often found in the morning. As movement increases, the pain may diminish, but it is likely to return after long periods of sitting or standing.

Podiatrists are usually the doctor of record for this ailment.  They understand that the repetitive stress on the heel and the attached tissue is one of the root causes of the problem.  There are also other risk factors, including: age, foot mechanics, obesity, and occupations where employees are on their feet for significant periods of time.  Dr. Stephen Bui understands this all too well. He is both a podiatrist and a runner, who has a group of friends that run together in Waynesboro, Pennsylvania each morning.

When his running group began having foot issues, as did he, he decided it was time to do the only thing he knew how to do: research the answer to plantar fasciitis and find a viable solution.  Although once you have the ailment it can always come back, Dr. Bui was keenly aware that there are things you can do to help prevent reoccurrence. When he began his research, he noticed that there is an abundance of products on the market targeting those with plantar fasciitis, but in his medical opinion, few would make a significant difference.  This is when he set out to invent and patent the HighHeeler.

Remember this name: Dr. Stephen Bui. You may not know him yet, but as the inventor of the HighHeeler and other aids, Dr. Bui’s 18 years of podiatry experience have helped more people than he can count.  Because he is so passionate about helping people, even those he doesn’t personally know, Dr. Bui did the only thing he could: he took a sabbatical from his private podiatry practice to start Active Life Solutions, http://www.activelifeusa.com/.  Active Life Solutions is an e-commerce company he started, and an incubator designed, to help find and invent products geared toward mainstream health management.  Plantar fasciitis being only one of the areas it covers.

Dr. Bui’s invention, the HighHeeler, is a reasonably inexpensive, lightweight, and portable device used to aid in the treatment and prevention of plantar fasciitis.  Because he understands the importance of heat and cold during times of great foot stress, he invented it so it enables the user to have the ability to include a hot or cold stone massage for the foot during use.  The 5-in-1 treatment proffered by the HighHeeler virtually eliminates the symptoms of plantar fasciitis, and most importantly, the reoccurrence of it, especially since, as noted above, the risk of reoccurrence is far greater once you have had it.

“This project was extremely important to me. I put my blood, sweat and tears into the invention of the HighHealer because I feel it will help people with severe foot pain,” Bui said.

The average plantar fasciitis patient attempts to solve the problem himself or herself.  This is not the smartest or quickest route to take. Instead of doing what is needed medically: proper stretching several times per day, hot and cold breaks, and more; patients tend to deal with the symptoms as they come.  While this can help in part, it does not guarantee that the problem will be solved or that it won’t reoccur. The HighHeeler is a game changer in this respect. Because it is portable, it can be used anywhere, at any time, thus not requiring an extra item on the daily “to do” list.

Building foot strength and performance is something we should all do.  Professional athletes do it. Many runners do it. We tend to take our feet for granted, which is a shame, since they do so much for us.  By using a device like the HighHeeler, we eliminate all guesswork. Designed with Soapstone in the middle, which can be removed and heated or frozen. The HighHeeler affords relief to tender foot parts.  Because of the design, it also eliminates the need for stretching as the massage is stretching you at the very same time.

What many of us don’t know is that plantar fasciitis impacts many foot modalities. The HighHeeler was designed to address the five prominent ones, including: stretching the Plantar Fascia ligament, strengthening the smaller muscles which stabilize feet, loosening calf tightness, reducing inflammation and finally, massaging the foot.  Because all these areas are all integrated into the work, this product offers a much more complete solution.

Dr. Bui oversees the in-house testing of all products carried by Active Life Solutions from a medical and a non-medical perspective. “We have helped companies from several countries successfully launch innovative products,” Bui said. “We not only help companies launch, we invest in the people behind these products as well.”

The site offers a multitude of solutions, from the HighRoller to the HighHealer, HighBaller, HighTrainer, Swedish Posture, IAMRUNBOX, SP1KE seat cushion, and the SP1KE standing mat, BLACKROLL, and more.  Stability, stretching and flexibility are the hallmarks of each product. While some solve an immediate problem, like the HighHeeler, others help us in our day-to-day movement and allignment.

If you happen to be running in Waynesboro one morning, you may see Dr. Bui and his friends speed by.  When you do, take a moment to think about how this doctor’s professional expertise has truly created a game changer.  As he puts it, “when we are doing what we need to properly to prevent injuries, the miles ahead of us seem easier and far more exciting.”

Modern is the Popular Nursery Design for Expecting Moms in 2019

Modern is the Popular Nursery Design for Expecting Moms in 2019

One of the best things that you do that helps increase excitement for your newest addition is that of setting up the nursery. This can help make soon to be parents more excited as the baby becomes more of a reality than ever before. Styles of nurseries differ but in 2019 the modern nursery look has become as popular as ever before. The following are the reasons it has become popular along with what a modern nursery requires.

In the past there has been pink or blue in a nursery but with modern nurseries these have become more neutral colors like that of greys. The colors as well as the patterns of bedding need to be considered as well as you do not want contrasting styles in one room. According to old tales the color of the room can even impact the personality of your child as they grow up.

Modern nurseries also incorporate letters that can light up and give the room a custom feel. For those parents that know the sex and name of the upcoming baby, this can be a great way to impress all that see the nursery.

The modern nursery is going to continue to gain popularity in today’s world as simple works when it comes to children. Take the time to see what features you would like to see in your nursery today!

Why Cleansing Oils are the Popular Choice for Softer, Smoother Skin

Why Cleansing Oils are the Popular Choice for Softer, Smoother Skin

Members of both genders hope to have better skin and are willing to try anything to attain it. The truth about skin is that it will take work as well as helping supplement natural oils with cleansing oils for the skin. Oils have been used for centuries as cleansing oils have done everything from softening skin to helping keep skin moisturized. Different oils have different benefits so a user could benefit from using multiple over the course of a day. The following are reasons that cleansing oils are the choice for softer and smoother skin.

There are plenty of skincare companies that offer cleansing oils but most have quite simple ingredients. Coconut and olive oil are used frequently to make skin soft and supple. Nut oils like that of the macadamia nut are also frequently used. The best thing that you can do with your cleansing oils is make them yourself as you know there will not be any extra additives that could be harmful to the skin.

Cleansing oils can also help remove makeup which can dry out the skin and become caked on. Keeping the skin moisturized in imperative when a person wants softer skin. Check out different brands of cleansing oils to see which has the purest ingredients and which can be made personally from home with just a few simply ingredients!

Capsaicin, Capsimax and Brown Adipose Tissue (BAT) Activation

Capsaicin, Capsimax and Brown Adipose Tissue (BAT) Activation

Hot peppers may seem like a fairly run-of-the-mill ingredient, but it could be the key to unleashing your brown adipose tissue (BAT) and getting rid of all that excess, unwanted fat.

Capsaicin (or Capsicum and industrially known as Capsimax) is the active ingredient in hot peppers and we’ve known about the fat burning power of Capsimax for years. Now though, we are starting to understand why in more detail, as more and more information becomes available about brown fat and its role in weight loss.

  • What is Brown Adipose Tissue (Brown Fat)?

It’s understandable if people interpret the word “fat” as a negative thing. Sure enough, too much white fat is definitely a bad thing – known as obesity, and one of the single biggest health problems currently scourging the entire globe, most notably in the United States.

Actually too little white fat is a bad thing as well – after all, we need the stuff for a lot of metabolic functions and necessary processes all the way down to basic survival.

On the whole though, the amount of people without enough fat is a tiny number compared to the pandemic of obesity.

Brown Fat, on the other hand, we might want to stick around for our entire lives, and even keep growing if possible.

Why would we talk such utter profanity? – Because brown adipose tissue, or brown fat, or BAT, if you like acronyms – burns white fat…and white fat is the stuff that makes us look like wobbly pudding if we let it get out of hand. You see, brown fat has close family ties (i.e. stem cell lineage) with muscle tissue, which a lot of people could do with at least a little bit more of.

Found around our neck, shoulders, chest and spine, brown fat is incredibly powerful stuff considering we only have a few ounces of the stuff over our entire body.

When we were babies, it was essential for increasing our core temperature when we got cold – real survival stuff! Babies can’t shiver, and shivering is one of the methods by which we heat up as youngsters and adults. Therefore BAT acts as the radiator in lieu of a shivering mechanism.

  • Shrinking White Fat

The heat comes from the mitochondria of cells – the little engine houses – as they kick up a few gears to warm the baby. By using fat to fuel the process they are essentially converting matter to energy and the stores of white fat shrink in the process.

As we get older we have less need for the system (because we can shiver) so the quantity of BAT doesn’t really grow. A few ounces to a baby was worth a lot more relative to the adult’s size.

The thing is, brown fat still can be activated – sleeping in a room at about 19 degrees celsius is one proven way – and it still burns other fat. It’s been found that people who naturally have more brown fat stores are generally leaner in body composition. And that’s why we want more of it, or at least, we want it to DO more!

  • So Where Does Capsaicin/Capsicum Come In?

This ingredient is linked with lower levels of obesity in parts of the world where it is a regular addition to peoples’ diet. Clinical studies support this. Capsaicin has several effects which causes weight loss:

  • Increases energy use through the activation of Brown Adipose Tissue
  • Improves/increases lipolysis if taken before exercise
  • Increases satiety (feeling of satisfaction from food) thereby acting as an appetite suppressant
  • Sensory effect improves mood, reducing need for comfort food

There is still room for more study on Capsaicin but the evidence so far is piling up in its favour as an excellent and healthy fat loss ingredient.

Eating a whole lot of peppers might help get some of the effect but it probably isn’t the most practical method. Instead many supplements contain a refined extract which you are able to take in much higher concentrations, and there won’t be any hot-pepper burn either.

  • What are the Best Capsaicin/Capsicum Supplements?

The trademarked industry standard extract is called Capsimax Most supplements containing that in a decent amount should give the desired effect. However, some products that have additional – synergistic – ingredients might tip the balance in their favour. More fat-burning for the same price, as it were.

“Shark Tank” Billionaire Investing in Marko Stout Art!

“Shark Tank” Billionaire Investing in Marko Stout Art!

Famed New York artist Marko Stout appears to be taking Andy Warhols’ place as the artist to the stars!  The iconic New York artist Stout has an extensive following of celebrity fans and among the artist’s admires are the stars of the hit ABC TV series “Shark Tank.”  The show’s star Mr. Wonderful (Kevin Kevin O’Leary) and billionaire co-founded O’Leary Funds is another big fan of the artist. In a YouTube video Mr. O’Leary took a few moments while on his safari vacation to record a video for his friend Marko Stout. Kevin O’Leary talks about the artist and his love of art work, “”Marko Stout’s Exhibition is Fantastic! I’m a Fan!!”

Other big celebrity fans of the artist include the renowned Kardashians. Catilyn Jenner talking extensively about the artist while in “New York for Fashion Week 2018.” The “Keeping up with the Kardashians” star explained, “I’m very excited for Marko Stout’s exhibition, his art is absolutely amazing!”  

Adult film star Stormy Daniels, best known for the President Trump sex scandal recently came out as a big fan of Marko Stout. In an interview Stormy Daniels talked about the artist saying, “I’ve been following Marko Stout’s work for a long time and oh my that is some very sexy art… and I can’t wait to see lots more from him!”

 The artist’s exhibitions have been flooded with young enthusiastic art fans and celebrity art collectors. The famed art dear Taylor Cohen said of the artist, “I’ve not seen this kind of excitement for an opening since Jeff Koon’s retrospective at the Whiney Museum or the Basquiat exhibition”. Marko Stout’s latest exhibition at Caelum Gallery had all the hoopla of a Hollywood movie premiere, complete with a celebrity lined red-carpet. Among celebrities to attend the artist’s opening night VIP party was Sarah Jessica Parker from HBO’s “Sex in the City”, Canadian rapper Drake, adult film star Jesse Jane and a few stars from “RuPaul’s Drag Race” and DragCon which included Jaymes Mansfield, Trinity Taylor, Sherry Vine, and Shanglea.

Marko Stout’s celebrity fans have posted brief YouTube videos. MTV’s Snooki from the hit series “The Jersey Shore” is a big fan of the artist and when asked about the artist she said, “I love Marko Stout, his work is totally awesome!” Carson Kressley, star of “Queer Eye for the Straight Guy” is another huge fan of Stout and talked extensively in his video saying, “Marko Stout’s work is Amaz-Balls!”

Use Pre-Baby Bucket Lists to Perfect the Art of Baby Prep

Use Pre-Baby Bucket Lists to Perfect the Art of Baby Prep

The time leading up to having a baby is exciting but also stressful unfortunately as there is plenty to do. Baby prep is essential far before your due date as you might have a child that comes a few weeks early and you need to be ready. This will help with the first few days of being a parent which are some of the most tiring of your life. A proactive approach is the best thing you can possess during this time as you have to get a lot done. The following are things that you need to include on your baby prep bucket lists.

Go Out To Eat….A Lot

The one thing many people miss is being able to go out to eat on a whim with a new child. Go out to eat frequently as this is something that is not an option without getting a babysitter during the first few months of parenthood. The positive aspect of this is that pregnant women have no problem with going out to eat a lot as they have an insatiable appetite when eating for two.

Have Friends Over Frequently

Your social circle is going to shrink after you have a child as you will not be able to go out and do the same things for a while. Have friends over frequently for a party or just dinner as friends could be helping out with the baby when you just want to have a nice night out without the baby.

Use a Registry To Get Nearly All of The Baby Shopping Done

Online registries are great for those parents that need to do baby prep shopping. Put the items on there you want and do not think that asking for something big is presumptuous as many grandparents would be happy to purchase a crib or stroller.

As you can see baby prep has a lot to do with enjoying yourself and cherishing time together as a couple. Do not underestimate how much a baby will change your life.

Conducting Employee Background Checks: Everything You Need to Know

Conducting Employee Background Checks: Everything You Need to Know

Before hiring someone, people usually want to do a background check on the people they want to hire. A wrong hiring decision will ruin your company, and you probably don’t want that to happen to you or to your business. Let’s not even mention time or money, and, in the worst-case scenario, lawsuits.  

7 out of 10 companies have claimed that they have conducted criminal background checks in all their job candidates. It’s a normal thing to do.

We’ve written this article to give you some tips on how to conduct a successful background check.

Be thorough

Don’t settle for less, find out everything you can about that person, from education, past employment, criminal history to social media and driving history. Companies lose a lot of great people because they only focus on one aspect they were able to find out easily. According to Equal Employment Opportunities Commission (EEOC) you cannot exclude applicants who have a criminal record, no matter the charge or when it has happened.

Stay away from the “box”

EEOC and many other local counties try their best to ban the “box”. The box is that question that says “Have you ever been convicted of a crime?”. This way, you discriminate people, instead of of interviewing and considering all of them equally.

Respect the law

When it comes to the background check, you’ll have to have a legal release form, that was completed by the applicant, informing the person of the right he or she has.  You’ll also have to give the person a copy, and adverse actions communications.

Do not bend the law

You can conduct a background check the wrong way – there are so many ways – but you need to be careful and follow the rules. No bending whatsoever. The rules are all about federal, state or local specific laws. Make sure you talk to your company’s legal counsel to see how you can proceed well.

Be consistent

Make sure that the process for all the applicants is consistent. No matter how many people apply for the same job, they should have the same chances at getting it, and they should also have the same searches and investigations run on them. It’s true, some jobs require different levels of investigation, but when it comes to the same job title, make sure the process is uniform. No discrimination whatsoever.

Always communicate

When you find something uncomfortable while conducting the background check, you should talk to the applicant about it. There are so many mistakes, sometimes misconceptions, that can be solved, simply by talking.