How to Counter Insomnia

 

Insomnia is everyone’s worse nightmare – that is if you can fall asleep indeed! But as they say; it is no use to have sleepless nights over insomnia!

Insomnia can be cured or prevented without expensive medication or medical bills.  Just follow 5 basic tips on how:

1. Stay within your routine of eating supper: This means that should you eat a late-night snack or you go over your normal supper time, for instance attending a late function dinner, it will have an impact on your metabolism and that will have an impact on your sleeping pattern. The rule should be two hours between eat and sleep!

2. A healthy body houses a healthy mind; a healthy mind allows healthy sleeping patterns. An exercise routine should help regulate your sleep cycles and make you feel sleepier in the late evening.  But, on the flipside, do not overdo it as too much exercise close to sleeping time can cause too much adrenaline flow and then it is back to tossing and turning. And beware of taking a too hot bath or shower after exercising.

3.  Don't use your bed as a place for activities other than sleep and intimacy. Get into bed when you are ready to sleep and leave it when you wake up – on this topic of waking up; try not to linger in bed after waking up. Get up immediately. It is a fallacy that reading in bed just before sleeping time will make you drowsy and thus let you sleep better.

4. One of the major causes of insomnia is too much sleeping! Remember taking naps during the day or sleeping late in the mornings could overdo your need for sleep and thus when it is your normal sleeping time you toss and turn and blames it on insomnia! And get into a sleeping time routine; meaning that it will help to get a set time you will go to bed every night.

5. It is a fallacy that alcohol consumption will allow you to fall asleep easier. It only makes you feel dizzy temporary but try to hit the bed with too much alcohol consumption  prior to sleeping time and see how you sleep! Therefore, avoid it.

There you are. Try these tips and if these won’t help, then the only other option is counting sheep!

HendrikDB

Cannabis Helps Reduce Severity Of Migraines And Headaches

 

According to a study, self-reported headache severity was reduced by 47.3% and migraine severity was reduced by 49.6% with cannabis that was inhaled. This is the first study to make use of a large amount of data from migraine and headache patients making use of cannabis in real time.^[1] Prior research has used data from the recollection of patients’ past cannabis use. There has been one clinical trial which indicated that cannabis was superior to ibuprofen for alleviating headache, but a synthetic cannabinoid drug called nabilone was used. Although a substantial number of people report using cannabis for migraine and headache, surprisingly little research has addressed the topic.

 

Archived data from the Strainprint app was analysed, an app which allows the tracking of symptoms before and after patients have used medical cannabis. Over 1,300 patients submitted information who had made use of the app more than 12,200 times for tracking headache changes from before to after using cannabis, as well as another 653 patients who had made use of the app more than 7,400 times for tracking changes of the severity of migraine.

The researchers made use of an ecologically valid approach by looking at actual patients medicating in their own environments making use of whole plant cannabis. Because of the large amount of data, the researchers could more accurately and appropriately generalize to the greater population of patients making use of cannabis for managing these conditions.

No evidence was seen of cannabis causing “overuse headache,” a side effect of conventional treatments that can make headaches worse over time. Patients did however use larger doses of cannabis over time, which indicates they could be developing a tolerance to the cannabis.

A small but significant gender difference was found with men reporting 90.0% more sessions that involved headache reduction compared to 89.1% reported by women. It was also noted that making use of cannabis concentrates, such as cannabis oil, resulted in a larger reduction in the severity rating of headaches than making use of cannabis flower.

No significant difference in the reduction of pain was found between strains of cannabis that were lower or higher in cannabidiol (CBD) levels and tetrahydrocannabinol (THC) levels, the two most commonly researched cannabis chemical constituents, also known as cannabinoids. Because cannabis consists of more than 100 cannabinoids, the result suggests that different cannabinoids or other constituents like terpenes could be playing a central role in the relief of migraine and headache.

The limitations of the Strainprint study were that it relied on a self-selected group of individuals who may have already anticipated that cannabis will alleviate symptoms, and it wasn’t possible to implement a placebo control group.

Acknowledgement: https://www.shape-able.com/

Image via: ShapeAble

Baking Soda Might Be a Safe and Cheap Way to Fight Autoimmune Disease

A dose of baking soda every day might be able to help reduce the harmful inflammation of autoimmune diseases such as rheumatoid arthritis. Researchers reveal some of the first evidence of how the cheap, over-the-counter antacid can encourage the spleen to promote an anti-inflammatory environment instead, which can be therapeutic in the face of inflammatory disease.¹

The researchers have demonstrated that when rats or healthy individuals consume a solution of baking soda, it becomes a trigger for the stomach to produce more acid to digest the next meal and for mesothelial cells sitting on the spleen to tell the organ that there’s no need to launch a protective immune response.

Mesothelial cells line cavities of the body, such as the cavity containing the digestive tract, and they also cover the outside of the organs to quite literally stop them from rubbing together. Mesothelial cells have little fingers called microvilli, which also offer another level of protection. The microvilli sense the environment and warn the organs they are covering when there's an invader and an immune response is required.

The spleen is part of the immune system, which functions as a big blood filter and is where some white blood cells, like macrophages, are stored. The researchers believe that drinking baking soda informs the spleen to go easy on the immune response.

After consuming water with baking soda for 2 weeks, the population of immune cells known as macrophages in the spleen, as well as the blood and kidneys, shifted from primarily those that promote inflammation (M1) to those that reduce it (M2). Macrophages, perhaps most commonly known for their capacity to consume waste in the body such as debris from dead or injured cells, are early arrivers to a call for an immune response.

One of the numerous functions of the kidneys is balancing crucial compounds such as acid, potassium, and sodium. With kidney disease, there's impaired kidney function and one of the resulting problems can be that the blood becomes too acidic. Significant consequences can include an increased risk of cardiovascular disease and osteoporosis. Studies have revealed that a daily dose of baking soda can not only reduce acidity but slow kidney disease progression, and it's now a therapy provided to kidney disease patients.

  Acknowledgement: https://www.ahealthblog.com/

Image via: AHealthBlog

How to have quality family time

 

How to have fun

In modern times with all the entertainment opportunities and as the modern living intensifies, less time is spent with the family. No wonder that families are no longer have quality time together nor do they have time for communication. Even communication is breaking up. Mom is at a book club or other clubs, Dad is working late and the children are visiting friends. The end result is that families are actually breaking up.

The irony is that families are the last outposts of unity where we must actually support each other and try to alleviate the different levels of stress each family members may have. Even the small school going children have their stress. Families should re-invent quality time together. There are many ways to do it and one interesting activity is to have at least once a week a home movie night. The focus is to be at home with either a pre-determined movie on one of the television channels or a movie rental from one of the video or DVD stores.

The secret of the fun lies there in that this should be a family decision and once decided on it no one should pull out of it. Set a movie start time and stick to it. Turn all cell phones off and order some take-outs or all family members can join together to make an informal movie dinner.

If there are still small children in the house you could make it more interesting for them. Ask them to make tickets and sell them from a self-made “box office”. They can even usher parents and older siblings to their seats with a small flashlight as in the old days.

A darkened room and plenty of comfy seats are a must. Beanbag chairs and large pillows on the floor are great movie chairs. Do not forget the popcorn. The microwave variety is fine, even better is stove-popped corn in a variety of flavors. Soft drinks are also a good idea. Give family members a chance to take a loo break or hit the fridge.

Remember, you as parents are responsible to keep the family together and once you embark on this movie night venture, please keep it together – do not allow anybody, the boss, the book club members, etc. sabotage this bonding evenings.

This would be the ideal opportunity to show the kids you are prepared to make sacrifices to ensure that you could spend quality time together.

HendrikDB

Walnuts can assist with lowering cholesterol levels

 

It is official – walnuts are not only for recreational eating and cooking! Research has shown that walnuts also have medicinal value in the sense that it has recognized cholesterol lowering properties. Many studies performed by various research institutions all over the world, have at last discovered the benefits of walnuts. Not only has the consumption of walnuts proven beneficial in lowering cholesterol levels, they have also been noted to reduce the risk of heart disease and inflammation.

There are three types of fat in foods – saturated, mono-unsaturated and poly-unsaturated fat.  Replacing sources of saturated fat with mono- and poly-unsaturated fat can help improve cholesterol levels, and improving cholesterol levels can reduce risk of heart disease.  Although most nuts are rich in mono-unsaturated fat, the benefit is that walnuts are poly-unsaturated.

But this is not where the nutritional value of walnuts ends. Another reason why they are heart healthy is because of the presence of high amounts of omega-3 fatty acids, particularly alpha linoleic acid, and phytosterols. Omega-3-fatty acids reduce triglycerides levels and also reduce the formation of atherosclerotic plaque on arteries by increasing HDL levels (the so-called good cholesterol). On the other hand in turn it reduces LDL levels (or the so-called bad cholesterol). In addition to heart healthy ingredients, walnuts also contain a wealth of other nutrients, including vitamin E, the B vitamins, fiber, and several minerals.

 A qualified dietician would be able to compile a balance cholesterol lowering diet in which 20 percent of the calories can come from walnuts. In such a case LDL cholesterol can be reduced by as much as 12 percent.  For a 1,200-calorie per day diet, a little less than 1/3 of a cup of walnuts is about 240 calories, or 20 percent of the total calories for the day.

In conclusion, as with any food, good or bad, eating too much can cause weight gain and being overweight places you at higher risk of heart disease. To avoid gaining weight, replace foods high in saturated fat with nuts. For example, instead of using cheese, luncheon meat or croutons in your salad, add a handful of walnuts or almonds.

Danie de Villiers

Biltong, a South African Delicacy

 

Biltong, a traditional South African delicacy, is the name given to strips of meat, carefully seasoned, spiced and air-dried to create a preserved, chewy meat snack.

When the early European settlers in South Africa ventured into the interior of the land 300 odd years ago, this dried meat was invented as a substitute for fresh meat during their journey.

The name biltong is thought to stem from the Dutch words bill, meaning buttock of an animal, and tong, meaning tongue, but in this context referring rather to a piece of meat cut into a strip than to the actual tongue of an animal - therefore biltong = dried buttock meat, cut into strips looking like a tongue.

Recipes for biltong (dried meat) are numerous. Only prime cuts of meat, usually the hindquarter of the animal are used, cut into the strips looking like a tongue and sprinkled with vinegar and rock salt to tenderize, flavor and preserve it after which it is seasoned with a combination of spices like pepper and coriander.

The meat is then hung to air-dry in a warm breezy place, out of the direct sunlight and in a place protected from dust, flies and other insects. The secret of success is to quick dry it to prevent mildew forming. Fortunately, special ‘biltong-makers’ (dehydrators/meat curing boxes) are available to speed up the process. But many eager biltong fans, like me, use a portable washing rack in an unused room with a huge fan directly on the meat!

Usually, biltong is made from beef, game and ostrich - but the real experts even make chicken and shark biltong! And then there is also bacon biltong!

Using Biltong

At first early settlers soaked the dried meat in water before slicing and using it in cooking meals. It is believed that later they ate it in its raw, dried form. Today, apart from being eaten on its own as a snack, biltong can also be grated to flavour cheese sauces, savoury biscuits, and exotic dishes and even in soup.

A High Protein Snack

Biltong is regarded as a reasonably healthy snack as it is high in protein, phosphorus, iron, zinc, magnesium, thiamine and vitamin B12. Ostrich and game biltong are excellent to use to lower your fat and kilojoules intake.

Ingredients

·         25 kg (55 lb.) beef, tender cuts such as loin, rump, fillet, and silver side or topside

·         1.25 kg (2.7 lb.) rock salt

·         1 cup brown sugar

·         2 tablespoons black pepper

·         100 g (3.5 oz.) coriander seeds, coarsely ground

·         500 ml (16 fl oz.) brown vinegar

·         1 cup Worcestershire sauce

 

How to Make Biltong

 

1.    Cut the meat into strips 5 - 7 cm (2 - 3 inch) wide and 2 - 4 cm (¾ - 1½ inch) thick. (The strips will look just like an animal tongue!)

2.    Rub all the strips thoroughly with the rock salt, place in a container and allow standing for 2 hours.

3.    Take the strips out and scrape off the salt with a broad blade knife.

4.    Place the strips in a glass dish, big enough to accommodate all the strips without laying on each other. Mix the vinegar and Worcestershire sauce and pour over the meat strips. Cover and allow standing for one hour, then turn over and allow standing another hour.

5.    Strip off excessive vinegar mixture with the hand and mix the brown sugar, black pepper and ground coriander. Rub this mixture thoroughly into each strip of meat.

6.    At one end of each strip, hook through an S-shaped wire or plastic hook.

7.    Hang these strips in a dehydrator or meat curing box and leave to dry - it will be reasonably dry after 4 - 5 days.

Once it is dried, eat it as a snack as it is, using a sharp knife to slice it, or use a meat slicer for this purpose. Alternatively, use the sliced pieces on a sandwich or use the slices to substitute the normal meat in any soup.

HendrikHDB

Gourmet Recipe: South African Bobotie

 

This is a traditional South African recipe and date back to the 1600’s. In 1652, the Dutch East India Company of Holland established a refreshment station for its many ships sailing past the most southern tip of Africa, Table Bay to and from India. The seafarers had been awestruck by the magnificence of the mountains of the Cape Peninsula and for nearly two centuries Table Bay was used as a refreshment and repair stop by passing European ships.

In 1657, the Dutch East India Company brought slaves from the Far East to work in the vegetable gardens. Slaves from Malaysia brought with them their culinary knowledge and expertise, as well as their spices. And so started a tradition of Cape Malay dishes, born in South Africa. One of their specialties was Bobotie.

Bobotie is a Malay improvement on shepherd's pie, with a good deal of the spice cupboard mixed with the mince - cumin, coriander, turmeric, allspice, even chutney, almonds and sultanas as well as garlic and peppercorns - plus a masala that includes dried chillies, peppercorns, ground ginger, cloves, cinnamon sticks and cardamom pods, with a savoury custard instead of mashed potatoes on top.

I grew up with this dish and my grandmother and mother were experts in making this dish. Today, this is a permanent fixture on the menu in my house. I gladly share this recipe with you.

It is quick and easy to make and can be served with rice, coconut, chutney and a mixed salad.

Ingredients

·       *  3 tablespoons butter

·        * 1 tablespoon vegetable oil

·         *2 medium sized onions, coarsely cut

·        * 1 clove garlic, finely chopped

·         *2 tablespoons curry powder

·        * 1 teaspoon turmeric

·         *2 oz. (1/2 cup) almonds, shredded

·         *4 oz. (2/3 cup) sultanas or raisins

·         *1 teaspoon mixed herbs

·        * 1/2 cup lemon juice, freshly squeezed

·         *1 teaspoon salt

·      *   1 tablespoon brown sugar

·         *1 tablespoon wine vinegar

·         *2 lb. lean mincemeat, lightly browned beforehand

·      *   3 thick slices white bread

·        * 10 fl. Oz. (1 1/4 cup) milk

·        * 2 eggs, lightly beaten

·       *  1/4 teaspoon black pepper, ground

Instructions

1.    Preheat the oven to 350 ⁰F (180 ⁰C). Grease a deep pie dish with 1/2 tablespoon butter.

2.    In a small frying pan, melt the remaining butter and add the oil. When the foam subsides, add the onions and garlic and fry, over moderate heat, for about 5 minutes or until the onions are lightly browned.

3.    Remove the onions and garlic from the pan and place them in a large mixing bowl. Sprinkle the curry powder and turmeric over the mixture and add the almonds, sultanas (raisins), mixed herbs, lemon juice, salt, sugar, vinegar, pepper and meat. Mix well with a wooden spoon.

4.    Soak the bread in the milk. Squeeze the milk from the bread and mash the bread into the meat mixture together with one beaten egg. Turn the mixture into the buttered pie dish and press it down with the back of a spoon.

5.    If necessary, add a little milk to the milk squeezed from the bread to make up 6 fluid ounces (3/4 cup).

6.    Beat the remaining egg into the milk with a whisk. Pour the milk-and-egg mixture over the meat in the pie dish. Stand the pie dish in a pan of water and bake for about 1 hour, or until the top of the Bobotie is light golden brown and firm to the touch.

ENJOY!!!

 

Danie de Villiers

What Is Sexual Harassment and How to Handle or Avoid It

 

Sexual harassment only came out of the closet about 20 years ago. Before that it was all hush-hush and swept back into the closet!

Fortunately it has become an issue that addresses unwanted behavior in no uncertain terms.

In short, sexual harassment means any actions, advances or remarks by someone which are offensive to the receiving party or even just perceived as offensive and unacceptable. Normally, sexual harassment occurs in the working environment but other spheres of society are not excluded.

Although it is not an exhausted list, harassment could include:

· * Threats of any kind

· *Bribery

· *Dirty jokes

· *Sexual advances

·* Unwanted/inappropriate touching

· *Showing of pornographic or indecent material

· *Any form of victimization or bullying

Here are some tips how to handle or avoid harassment:

1. Try to avoid being alone with a person who is by nature unpleasant and which you fear or believe to be a person who is inclined to victimize you or to make unwanted advances towards you.

2. Although it is your right to dress how you like, try not to dress or behave in a provocative manner and by doing so draw unnecessary attention to yourself.

3. Do not be shy or afraid: Inform a person who is overstepping any boundaries in this regard in no uncertain terms that you find his or her behavior unacceptable – try to do it in the presence of a witness.

4. Never allow anyone to threaten you.

Remember, report sexual harassment to your employer or to any person who may be in a position to assist and address the matter.

 

Danie de Villiers

Why is HDL Cholesterol Good?

 

Cholesterol is needed by the body

Cholesterol is a waxy, fatty substance in the blood that plays an important role in the body’s cells and hormones. Make no mistake; cholesterol is of the utmost importance to the body. The liver produces all the cholesterol the body needs. As it is, unfortunately the liver is also enticed to produce more cholesterol than is actually necessary for the body. This process is triggered by the fat in the food we eat - saturated fat in meat and dairy products.

High cholesterol is one of the major risk factors for heart disease. The reason is because excess amounts of cholesterol are deposited on the inside of arteries. If the blood cholesterol level continues to be high, more fatty material is deposited, narrowing the arteries even more, resulting restricted blood flow to the heart and other areas of the body. The restricted blood flow encourages formation of a blood clot, which may cause the final blockage. If the blood flow is blocked off completely, it can result in a heart attack or stroke.

The good news is that cholesterol in a way also carries “cleaners” as part of its composition. These “cleaners” are actually HDL cholesterol - HDL stands for High Density Lipoprotein. Lipoproteins, which are combinations of fats and proteins, are the form in which fat are transported in the blood. The high-density lipoproteins transport cholesterol from the tissues of the body to the liver where it is passed from the body. HDL cholesterol is therefore considered the "good" cholesterol. The higher the HDL cholesterol level, the lower the risk of coronary artery disease.

Even small increases in HDL cholesterol reduce the frequency of heart attacks. On the flip side of the coin, the lower the HDL level, the higher the risk for heart disease. Any person’s priority should therefore be to ensure their HDL cholesterol levels are constantly high to ensure maximum protection. The first step is to modify one’s lifestyle. Regular exercise, loss of excess weight and quitting of smoking will increase HDL cholesterol levels. Moderate alcohol consumption (such as one drink a day) also raises HDL cholesterol. When life style modifications are insufficient, medications are used. Medications that are effective in increasing HDL cholesterol include nicotinic acid (niacin), gemfibrozil, estrogen, and to a lesser extent, the Statin drugs.

So remember who the good guys in your blood are and look after them – they are looking after you and your heart!

 Danie de Villiers