Pearls of Wisdom

The National Sleep Foundation has released its annual “Sleep in America Poll”  which reveals how much sleep Americans are getting and what their bedtime habits are.  The conclusion is that all Americans regardless of race or ethnicity are not getting enough sleep.  Too little sleep effects your hormone production which in turn effects your immune system, memory, metabolism and heart rate.  Over time, the lack of sleep leads to weight gain, depression, increased risk of heart disease and accelerated aging.  Here are a few tips to help you get a better nights sleep:

1. Determine a set bedtime for yourself. This will help produce a more regular pattern of sleep over time.

2. Avoid TV or working on your computer before bedtime. Remove these items from your bedroom to     eliminate the temptation.

3. Avoid caffeine. Caffeine takes a long time to metabolize and many people feel its effects long after ingestion.

4. Exercise regularly. Regular exercise can help you fall asleep and improve the overall quality of sleep. Just be sure to avoid too much exercise right before bedtime. (Kung Fu and Tai Chi are excellent forms of exercise!)

5. Make your bedroom darker. Use soft lights before bedtime and even install night lights in your bathroom. This will help eliminate the excess “light stimulation” which can keep you up.

6. Start a bedtime routine. Change into those comfortable PJ’s, turn the lights down and relax!

7. Avoid certain foods before bedtime. Sugary foods should be avoided before bedtime (or anytime for that matter!) Try to eat a couple of hours before bedtime to allow for proper digestion.

8. Sleep in silence. Avoid the radio or TV when crawling into bed. This stimulation can create distractions and keep you up.

Read more about the “Sleep in America Poll” here: www.sleepfoundation.org.

As a fitness tool, tai chi packs a wallop

The sight of someone standing alone on a beach or a patch of grass performing what looks like slow-motion kung fu has become a familiar one in recent years as the health-conscious public has come to discover an ancient Chinese secret. All over San Diego County, the martial arts have gone mainstream, thanks to the widely popular tai chi chuan.

“Tai chi is (one of) the oldest forms of martial arts, dating back 1,500 years,” says Ben Stanley, Sifu – or lead instructor – at White Dragon Martial Arts Schools, “but its benefits have withstood the test of time.”

Rich Nye (center) led a tai chi chuan class at the White Dragon Martial Arts School in Clairemont. Tai chi, one of the oldest forms of martial arts, dates back 1,500 years.

Practiced in a slow, controlled manner, tai chi may appear more relaxing than invigorating, but its appearance easily can be deceiving.

“An hour of tai chi three to four days per week is a great amount of exercise,” Stanley adds. “It is a good, mild form of cardio that puts your heart rate in the best range to burn fat and lose weight.”

It may seem mild, but when it comes down to it, tai chi is a martial art that can still pack a powerful punch.

“Tai chi is slow and relaxed, but for self-defense, it is sped up,” Stanley says. “Each of the movements has real-world applications in combat, based on the principle that ‘one technique beats many.’ You never fight force against force, but you use principles to maximize your power. That’s tai chi in a nutshell.”

EXERCISE YOUR OPTIONS  JUNE 6, 2006

– CHRISTINA ORLOVSKY

WHAT TO EXPECT: Students of varying ages, from young children to senior citizens, and a range of skill levels. White Dragon ranks tai chi students in a belt system similar to kung fu or karate, and tailors classes and private lessons to rank and experience level. Private lessons include instruction on formalities, stances, rules and history, while group classes give students the opportunity to practice “push hands,” or the tai chi form of sparring. Students also can expect an atmosphere of respect: Students and instructors bow to one another in salutation.

WHAT IT BENEFITS: The list of body and mind benefits is almost endless for this ancient sport. Sifu Stanley explains that tai chi is a way of improving health and longevity, as well as practicing self-defense, because, as he relays, “It’s bad for your health to let someone punch you in the nose!” Tai chi has been found to relieve stress and stress-related illness, reduce blood pressure and stimulate the immune system. It can also improve circulation, flexibility and mobility, making it popular with the baby boomer set. It has even been suggested that the athletic art’s complex patterns can stimulate mind function for elderly adults experiencing dementia.

WHAT IT COSTS: White Dragon invites first-timers to take a free one-on-one introductory lesson by registering through the Web site. Class packages vary, but include private lessons as well as unlimited group classes six days a week. Outdoor classes are also offered, and tournaments are held throughout the year.

Read the original article at Sign On San Diego by the San Diego Union Tribune www.signonsandiego.com

The “Dirty Dozen” is list of common fruits and vegetables that have been found to contain high levels of residual pesticides.  The list is compiled by the Environmental Working Group (EWG) and is based on over 87000 studies conducted by the USDA and the FDA.  47 different fruits and vegetables were tested between 2000 and 2009. By choosing organic produce on the list, it is estimated that you can reduce pesticide exposure by up to 80%.  Here is a list of the “Dirty Dozen” as well as the “Clean Fifteen”.

Progress always involves risks.  You can’t steal second base and keep your foot on first.

-Frederick Wilcox

The important thing is this: To be able at any moment to sacrifice what we are for what we could become.

-Charles DuBois

People who don’t take risks generally make about two big mistakes a year. People who do take risks generally make about two big mistakes a year.

-Peter Drucker