Getting a full night of good sleep is a key to good health. One of sleep’s greatest gifts is hormone balancing. Once we get below 7 hours of sleep a night, we are automatically at increased risk for diabetes, cancer, heart disease, stroke, depression, and obesity.

Slow waves = better metabolism. That deep, dreamless, slow-wave sleep that we fall into about three or four times a night may actually regulate our metabolism, according to some researchers. This stage of sleep starts about an hour after we fall asleep, and during that time we release growth hormone, which prompts the body to burn stored fat. As we age, we get less time in this stage – perhaps only 5-10 percent of our sleep time. Compare that to the 20 percent we get when we’re young, and it’s clear why we may feel shortchanged.

If we have just two nights of bad sleep, our hormones start to rebel. Leptin, which manages our satiety (fullness, satisfaction), will be reduced by 20 percent. Ghrelin, which manages our hunger, can be increased up to 30 percent. In two crappy nights, we get hungrier and we don’t feel as satisfied by what we’ve eaten. For most of us, that leads to snacking or overeating.

Add one more night of bad sleep, and we become 25 percent less sensitive to insulin. It’s the same change in insulin resistance as if we instantly gained 25 extra pounds.

Do yourself a big favor. Stop those fat-storage hormones and green-light the fat-burning hormones. Help your body stay healthy and drop weight by getting at least seven hours of sleep a night!

Photo by Dan Shirley

We are what we think.
All that we are arises with our thoughts.
With our thoughts we make the world.
Speak or act with a pure mind
and happiness will follow you as your shadow,
unshakeable.

~ The Dhammapada

We like the easy-click donation sites for breast cancer, the rain forest, and hunger. You can also shop those sites to increase your donation. And hey – they’re all connected, so it’s easy to click and donate to all of them.

Have you seen Free Rice? Define a word properly, and donate grains of rice. Increase your vocabulary, or check out the other subjects – keep learning while you give. We console ourselves about our addiction with the knowledge that we are doing good.

…pack a lunch.

Yes, indeed, Templeton, a fair is a veritable smorgasbord.

But there’s not much healthy food. So whether you’re going to a county fair, a state fair, an art fair, a music festival, or an amusement park – pack along some healthy food.

You’ll feel better at the end of the day.

Be mindful of every single thing you put in your mouth.

Pay attention to those unconscious bites in front of the TV, or open fridge, or while you’re cooking, or while you’re driving, or on the phone, or at the computer, or eating what’s left on your kids’ plates!

There are a bazillion ways to eat mindlessly.

Today, think about each bite as you eat it. See it. Smell it. Feel it in your mouth. Taste it. Chew it slowly, noticing how the taste and texture changes as you chew.

Benefits –

• You’ll probably eat less, even if it’s only because you run out of time.
• You’ll probably enjoy your food more by using all your senses.
• You probably won’t want to invest in food you don’t like.
• It will be much easier to notice when you’re full, if you notice every bite.

Are you buying someone a gift?

For kids, grandkids, or your partner, choose something you’d be interested in, too – so you can have fun together! Consider a basketball, soccer ball, baseball and glove, jump rope, inline skates, skateboard, bicycle, or any sporting equipment that may spark some interest in physical activity. If you have to choose a video game, go for a WiiFit game!

For a wedding or shower gift, how about something the couple can enjoy together? Tennis racquets, camping gear, lift tickets for skiing, or matching yoga mats.

This year, give the gift of fitness!

Photo by Teodora Vlaicu

One of the best things you can do for your legs is to elevate them.

You spend most of your day on your feet, so reverse gravity by lying on your back and getting your legs straight up as high as you can. Prop them up against a wall as close to 90 degrees as you can get them. Do this for at least 10 minutes a day – every day, if possible.

Meditate, read a book, watch So You Think You Can Dance (or your favorite tv show)… just get your legs up! This will not only help drain the tired blood from your feet, it will make for some interesting conversation should anyone walk into the room.

sit in the audience of So You Think You Can Dance.

Marilu will be in tonight’s audience! Check your local listings – it’s on the Fox network.

In the meantime, get up and do a little dancing yourself!

During the hot summer months, it’s best to eat smaller meals more often.

Your body won’t heat up and make you tired if you don’t overtax it by eating large amounts of food in one or two sittings. Use a small plate (10″ diameter or less) or small bowl to help you with smaller portions. Plan to eat about every three hours – that gives your body about 12 hours to fast through the night.

Digestion takes a lot of energy, so try to combine foods properly to keep yourself feeling light in the heat. Choose wet foods (foods with a higher water content) and always eat concentrated foods (grains, legumes, animal protein) with wet foods (salad, vegetables) on the side.

If Mount Vesuvius erupted right now, how would you be stuck in time?

Would your chin be jutting forward?
Would your shoulders be rounded?
Would you be slumped in your chair?

Is that how you would want to be stuck forever?

Sit up. You look maaaahvelous, dahling.