MinervasTablet.com Blog

In the fast-paced world we live in, we amp up in the morning with caffeine and wind down at night with chamomile. Is it any wonder, in a hurry to find a full nights rest, we struggle to sleep through the night without waking? Here are some tips to help you get on track for a night of uninterrupted sweet dreams.

Limit Caffeine: If you drink coffee, teas or soft drinks, finish them up by 4pm. This will give your body several hours to flush the caffeine out of your system. Limit the amount of caffeinated products you consume to two or three at most during the day. Remember to watch out for “hidden” caffeine in chocolate, cold medicines and weight control pills. Read the rest of this entry »

A recent settlement between the state of California and several potato chip companies including Kraft, Heinz and Proctor & Gamble indicates the companies have agreed to lower the levels of acrylamide in their fried potato products. These changes are a result of former California Attorney General Bill Lockyers lawsuit against the aforementioned companies failure to warn consumers about the presence and dangers of acrylamide.

Acrylamide has been linked to increased risk of ovarian cancer in postmenopausal women and renal cancer cells in men. Acrylamide is a natural by product of the oil cooking process. Acrylamide is created when a reaction between specific amino acids and sugars in starchy foods are heated to high temperatures. This is part of the cooking process for chips, tater tots and other high starch, crunchy products.

It’s worth noting that many common American diet items have this carcinogenic including coffee, cheerios, pringles and taco shells. Currently the EPA allows for 0.12 micrograms as the allowable level (as measured in your drinking water). Fast food restaurants french fries currently expose you to between 59-82 micrograms per serving.

Bottom line: Leave the chips alone. It is safer to reach for fruit or veggies when snacking. Assuming, of course, they are organic.

Sources:
Associated Conent Aug 2, 2008
Center for Science in the Public Interest
San Francisco Chronicle Aug 2, 2008

I am a big fan of positive affirmations and the belief that every one of us has the power to influence and change the world for the greater good. I am excited to share this inspirational video from a great website, www.oneminuteshift.com (see below).

Recent research has showed the incredible, unlimited power of the mind. Advances in neuropsychology are showing the brain can be rewired and will, given the opportunity, create new connections and pathways.

It is important, then, to live with intention. Every thought that goes through your mind creates your reality. Choose great thoughts. Take a time out if you find yourself having negative, self-deprecating thoughts. Take some deep breaths, get a change of scenery or turn up some music that inspires you. Involve some of your senses to help reframe your ‘mental’ place. Continue until your negative thoughts have been replaced and life is looking good. If it sounds difficult, I can tell you from experience the more you do it (keeping your negative thoughts in check) the faster and more efficient you will become. Not to mention, emotionally healthier. Read the rest of this entry »

It is estimated that more than 40 million Americans suffer from some form of arthritis, with juvenile arthritis affecting over 300,000 children. Though the types of arthritis vary from “Wear and Tear” osteoarthritis to the autoimmune Rheumatoid arthritis, one variable is common: pain. Here are some natural, anti-inflammatory herbs and roots that may offer some relief for sufferers.

Ginger: Used for centuries in traditional Chinese medicine and a common ingredient in ayurvedic medicine, ginger is best known for its antioxidant power, improving digestion and easing arthritis pain.  Recent research shows that ginger may work as well as NSAIDs such as aspirin, ibuprofen, and naproxen for arthritis pain.  Ginger can come in several forms including fresh, ground and crystallized.  For an easy quick tea, grate fresh ginger and boil in water for 8-10 minutes.  Allow to cool and sip as you would tea.  Use approximately 1 tablespoon per cup of water.   Read the rest of this entry »

Affirmations, by definition are positive. They can be created to help you overcome circumstances, change behaviors or achieve goals. Affirmations can be life changing and help you get the successful results you have been only dreaming of. Here are some quick tips to create a personalized affirmation to help you accomplish your goals. Read the rest of this entry »

A recent study published in the American Journal of Prevention Medicine reviewed the issue of runners and prevelance for osteoarthritis. Osteoarthritis is considered a degenerative joint disease that results in the breaking down of cartilage in joints. It has been widely accepted that weight-bearing stress can cause the cartilage in a joint to lose elasticity and become stiff, and therefore more susceptible to damage. Some of the common symptoms include aching, pain, and soreness after periods of inactivity.

The study included 45 long-distance runners and a control group of 53 non-runners (aged 50-72) over the course of 18 years. Doctors measured the possible progression of osteoarthristis through X-ray technology. Researchers concluded that “Long-distance running among healthy older individuals was not associated with accelerated ‘x-ray’ osteoarthritis.” In other words, middle-aged runners are not at risk for accelerating their chances of getting osteoarthritis.

Keep on running…

Source: AJPM August 2008

A recent study involving 1,685 middle-aged men and women who were on a weight loss program and used a diary to record eating habits, lost about twice as much weight as those who did not keep a diary. Many believe keeping a journal not only helps you see what you are truely eating, but allows your support group (Weight Watchers, Jenny Craig) to help curb bad habits and create healthier choices.

Keeping a diet or health journal doesn’t have to be a difficult feat. Simply jotting down your meal and snack choices and tallying up at the end of the day will suffice. It doesn’t even have to be a fancy journal. Many online sites offer calorie counters, food diaries and more. The most important aspect is that you record it so you can watch your progress and tweak your diet as needed. A simple to use calorie counter and diet journal is here.

For more information on this study click here.

Sources: Reuters July 8, 2008

Here is a list of WebMD’s recommendations for the 7 Best Exercises:

1. Walking: It’s cheap, you can do it anywhere and you can up the intensity with hills, weights or speed.
2. Interval Training: Switching between a couple of strength building exercises with minimum rest tones core muscles and keeps your heart rate up.
3. Squats: Works multiple muscle groups at the same time giving you a toner lower body with minimal effort.
4. Lunges: Like squats, lunges work many muscle groups at the same time creating a tone legs; an added benefit it increases your ability to balance.
5. Push-Ups: Takes aim at the upper body, working the chest, shoulders arms and core muscles. Push-ups are excellent for strengthening and toning the upper body and can be done just about anywhere and modified for any level.
6. Sit-ups/Crunches: Another inexpensive exercise you can do anywhere. Abdominal crunches are great for keeping that spare tire in check and toning core stomach muscles.
7. Bent-Over-Row: Excellent for strengthening the lower and upper back and toning the arms.

For pictures and variations on the best excercises listed above, click here.

Sources: WebMD

Placebo’s have long been touted as the “control group miracles” that manifest in the body. Often one group is given intense drug therapies, surgeries, or pill combinations, others a placebo (no actual therapeutic intervention). In the end the placebo groups fair just as well or better as the group receiving surgery or drugs.

Scientists have long known that if a person believes they are being healed, the brain will work to manifest healing in the body. The exact methods and neural pathways have yet to be determined, but in the words of Napoleon Hill, “Whatever the mind of man can conceive and believe, it can achieve.”

Interested in learning more about self-healing utilizing the mind? Here is an article by Pete Koerner that will give you step by step means to engaging your mind in healing. Or check out my healing specific guided meditations. Enjoy.

The exact reason for your appendix has long been debated. The fact that you can live with and without it has puzzled doctors and scientists alike for years. An article released in the Journal of Theoretical Biology in December 2007 suggests the purpose of the appendix is to shelter good bacteria, ready to repopulate the intestines in the event an illness depletes your intestines of healthy bacteria. Though they offer no proof, simply a hypothesis, the doctors say it would be costly to prove their theory correct. For more on this article click here.

Source NY Times June 17, 2008