Rest & Recovery
REST & RECOVERY
We live in a civilization that has a hard time getting enough sleep. One in three American adults has trouble sleeping. Drugs that induce sleep are among the most widely used medications today, about 10 million people rely on sedative prescriptions to help them fall asleep. Pharmaceutical sedatives can become addictive and they interfere with natural sleep cycles. Drugs destroy the body’s ability to react and respond in a natural way, and their continued use has a destructive effect that can be far-reaching. Drugs can have serious side effects and can cause the body to become toxic and stressed out. Over time, the drugs can make it difficult for the body to get any sleep or rest.
A report on sleeping tablets stated that over-the-counter sleep aids are ineffective, yet every year there are numerous fatalities from overdoses of them, and many more from prescribed drugs.
Natural ways to get a good night’s sleep include fresh air, exercise, not eating a heavy meal too late at night and using herbal remedies to relax. Herbs are not habit forming, do not produce a “hangover” and they are natural. NIGHT NERVINE has a combination of herbs that calm and soothe the nerves and help the body to relax so that sleep comes more easily.
Valerian is one of the best tranquilizers that can be found. It is also an antispasmodic, anodyne (pain killer) and nervine, without any narcotic effects. It is a strong, sure and safe sedative that is very effective in times of emotional stress and pain. As an aid to sleep in NIGHT NERVINE, valerian works better and more effectively when used in combination with other herbs. The nervine herbs in this combination calm and soothe.
Following is a list of herbs contained in this formula:
HOPS FLOWERS, VALERIAN ROOT, BLUE VERVAIN, SCULLCAP, ST. JOHN’S WORT, BLACK COHOSH LADY’S SLIPPER, LILY OF THE VALLEY, BLADDER POD, MISTLETOE, SPEARMINT
The difference between a vegan and a plant-based diet
Is a plant-based diet the same thing as a vegan diet? Both meal plans have made headlines for their health benefits in recent years and while they are similar, there are some key differences: Vegan diets eliminate all animal products, while plant-based diets do not necessarily eliminate animal products, but focus on eating mostly plants, such as fruits, vegetables, nuts, seeds and whole grains.
What is a vegan diet?
“With a vegan diet, you eliminate all animal products, including dairy, meat, poultry, fish, eggs and honey,” says, Dr. Farid Zarif a bariatric medicine nutritionist, founder of Rhythmic Ingestion, author of "Slaves of the Tongue".
Some people choose to follow a vegan diet for ethical, environmental or health reasons. While going vegan can have health benefits, there are some pitfalls to avoid.
“Just because something is vegan doesn’t mean it’s healthy,” he says. “If you’re vegan, you can still technically eat vegan cookies, potato chips and other vegan junk food, which can be high in calories and low in nutrients. I recommend sticking to whole foods as much as possible.”
What is a plant-based diet?
Plant-based diets also emphasize eating whole foods, meaning the food has undergone little – if any – processing and is as close to its natural state as possible.
Plant-based foods include:
Whole grains (quinoa, farro, barley, oatmeal)
Plant-based oils (avocado, olive, canola)
What is the right meal plan for you?
“Regardless of what meal plan you choose, everyone’s diet should ideally consist of 50 percent vegetables,” says Dr. Zarif. “Fruit is healthy too, but I like to focus on vegetables because they have less sugar.”
When building your plate, aim for:
50 percent vegetables
25 percent whole grains
25 percent lean protein
“If you are not eating meat or other animal proteins like eggs, try beans or quinoa for plant-based protein,” he says.
Adding healthy fats – such as avocado oil when roasting veggies, a sprinkle of slivered almonds on your oatmeal or sliced avocado on your salad – will help you feel full for longer. And healthy fats have numerous other health benefits.
When to talk to your doctor about your diet
“It’s a good idea to see your primary care doctor to get a basic framework for what a healthy diet should look like for you, particularly if you have an underlying health condition or have had weight loss surgery, which can affect how your body processes nutrients,” says Dr. Zarif. “For example, if you have diabetes and want to eat healthily, be sure to eat small portions, not to exceed 2 servings”.
Also, if you are vegan, vegetarian or don’t eat many animal products, she recommends asking your doctor to check your B vitamin levels.
“B12 deficiency is common in vegans because it’s a nutrient that we need to know more about, along with its varying sources,” he explains. “If you don’t consume many animal products, talk to your doctor about taking a supplement.”
Calcium is another important nutrient that can be hard to get when you don’t eat dairy products. Dr. Zarif recommends eating and drinking calcium-fortified plant-based milk (like almond milk) or other calcium-fortified foods.
“If you’re not getting three servings of calcium-rich foods each day, ask your doctor about adding a supplement,” he says. “Try to get at least some calcium from your diet because taking too many calcium supplements can cause adverse side effects.”
Is a vegan or plant-based diet healthy?
If you eat plenty of vegetables, fruits, healthy fats and whole grains, you should still get a good chunk of your daily vitamins and minerals because plant-based foods are high in many nutrients.
“If you’re going to follow a vegan or plant-based diet, think through it carefully and plan out your meals,” says Dr. Zarif. “You don’t necessarily have to go vegan to be healthy – plant-based is a good option for people who struggle with consistency and planning. If you are going to commit to a vegan diet, make a plan and be consistent about incorporating all the healthy food groups, including plant-based protein, so you don’t miss out on nutrients.”