10 Healthy Sleep Tips


Here are a few tips to get you off to sleep a little better. Sound sleep is important for a sound mind and healthy body. Let's do this!

1. Turn Off your Devices

This is an obvious tip and maybe you can't imagine sleeping without your phone next to the bed. However, studies show that blue light from devices can mess with our natural sleep patterns. Not to mention, that answering emails and texts up until the minute you close your eyes, can prevent your brain and body from relaxing and slowing down for sleep.

2. Relaxing and Consistent Bedtime Routine

This should be great news for you! An excuse to take some me-time and get better sleep as a result. Try doing something relaxing you enjoy before bed: read a chapter of a book, work on a puzzle, take a bath/shower, sketch or draw, have a cup of chamomile tea, etc. Feel the stress of the day melt away as your brain and body relax and get ready for sleep.

3. Dark, Quiet and Cool

There are three things you need to remember for an ideal sleep environment: dark, quiet and cool.

Dark - If your bedroom isn't dark enough consider taking electronic devices out of your room or turning your alarm clock display away from your bed, invest in blackout blinds or for a cheaper option, a sleep mask.

Quiet - Don't listen to the television, music or street noise while your trying to sleep. If needed, invest in a white noise machine or less expensive ear plugs.

Cool - The ideal temperature for sleep is 60-67 degrees Fahreheit. Do you have to share a thermostat with a frigid roomie who keeps cranking the heat? Get yourself a fan for the bedroom, lighter bedsheets and sleepwear.

4. Schedule

Keep a regular sleep and wake-up schedule, even on weekends, can help you sleep better overall. I know, our parents having been telling us this since we were teens, annoying, but true.

5. Finish Eating at Least 2-3 hours Before your Bedtime

Did you ever wonder why people say you shouldn't eat before bed? Is it because you'll have nightmares? Acid reflux? Because the food will just sit in your stomach all night long? No. The real reason is more interesting. After we eat, our bodies expends energy to digest our food. When our bodies expend energy, our body temperature increases by a couple of degrees. If you remember Tip #3, coolness is key for sleep. When we are laying restless in our beds at night, with our covers on and then off and then on again, it could actually be the increase in body temperature that comes with digestion. So cut back on those late night meals.

6. Avoid Caffeine, Alcohol and Nicotine

This is a boring tip, isn't it? But caffeine, alcohol and nicotine are all things that can keep our bodies up at night. Our brain may be saying "Hey, I'm exhausted. Let's turn off for the night," but our brains are saying, "Let's keep this party going!" Maybe you won't really be able to attribute your poor sleep to chocolate, wine or cigarettes, other than having that familiar feeling of restlessness or anxiety. For some people  having an afternoon coffee is no big deal, but for others caffeine after 10 am in a no-no. You'll have to experiment to see what's best for your body. Are you thinking of relaxing with a little Netflix this evening? Maybe with a little wine or a sweet snack?  Maybe it's time to think again.  I know, it's boring being an adult.

7. Eliminate Naps

Do you like to nap? Yes! A twenty minute power nap? Yes! Trouble falling asleep at night? Yes! This is a no-brainer, you need to cut that nap out.

8. Exercise Daily

Exercising during the day can help you sleep better at night. So go out and expend some energy. Get it out of your system. There's probably more energy in there than you realize. Are you unable to exercise because of time contraints or health/physical reasons?  That's okay. Try to get some extra movement in throughout the day. Take the dog out for an extra walk. Park futher away. Do more household chores. Take the long way around.

9. Avoid Bright Lights

As the evening winds down, start turning down those lights in  your home and on your electronic devices. The change in lighting is a signal to your brain and body to start turning things off. Consider getting a dimmer for your lights or maybe switch from overhead lighting to a lowlight lamp.

10. Ask for Help if you Need it

Have you tried all the tips on the list, perhaps many times? Then it might be time to consider consulting your doctor. Maybe something else is interferring with your sleep. You may think it's silly to go to at doctor to "complain" about your sleep quality, but the truth is, your sleep quality is integral to your quality of life. 

How to Stay Motivated When Making Health Changes



Often the problem isn’t wanting to change, or even taking the first step. The hardest part is finding a way to stay motivated once our initial enthusiasm wears off or we encounter setbacks. This is one reason so many of us struggle with keeping New Year’s resolutions! So, how to stop waiting for the perfect time or the perfect plan and get going? Good question!

Action breeds motivation, not the other way around.

1. Have a Clear Vision of Your Goal and Your “Why”

This seems very common sense but rarely is. Know the exact reason you are making changes to your life and have a clear vision of what you want to accomplish in the end.

Tip: Figure out a health-related goal, which may include aesthetic aspects, and write it down. Focus on long-term health benefits and make a clear plan of how you will get there.

2. Set Action Steps

Goals must be measurable and specific to be accomplished. Once you figure out the clear goal, you need a specific and measurable action plan to get there.

  •          If you want to improve your diet for health reasons … start meal planning.
  •          If you are trying to improve health and weight … measure yourself and take before pictures.
  •          If you need to improve insulin sensitivity… monitor glucose.

The more specific and measurable your goal, the easier it will be to track your progress and stick to it. If you need to lower carbs or eat more veggies, start a health tracking journal or a habit tracking app. Tracking drastically increases chances of success when it comes to new habits.

3. Have Checkpoints

Basically, instead of having weekly weigh-ins or daily tracking, try periodic “checkpoints” every few weeks or even months instead. This encourages a sense of internal competitiveness without getting focused on small details. It is also gives you a long enough time to see measurable results (rather than getting discouraged that you aren’t running triathlons).

  •          For instance, if you are trying to lose weight and improve physique or strength, your checkpoint could be weighing yourself and testing your ability in a few basic exercises (pushups, sprints, etc.).
  •          If working on improving insulin sensitivity, it could be your fasting blood glucose levels.
  •          If working on allergies or eczema, it could be your frequency of symptoms for each one.

Tip: Set multiple checkpoints in increments of 8 weeks. This is long enough for a new habit to actually sink in, not to mention stick. Compare each checkpoint to the last and try to beat it.

4. Keep Learning

To keep your motivation high and focused on a goal, it is often helpful to remember why you formed the goal in the first place. Taking in new information — be it health, nutrition, or fitness related — feeds the desire and keeps the flame burning!

5. Buddy Up

If possible, have your spouse or a friend make these changes with you. Not only will you have the benefit of some company along the way, but this has been shown to improve long-term compliance to a plan.

Tip: Make sure you and your partner are on the same page on what the goal is and how to get there so you don’t derail each other by debating the small details along the way!

6. Give Yourself Short Term Goals (and Rewards)

This goes hand in hand with the idea of checkpoints. If you can’t jump in to a new diet, fitness plan, and natural living lifestyle all at once, figure out some smaller goals and put them on paper. Once you reach one goal, start on another.

To help, consider giving yourself non-food related rewards when you accomplish a goal. Looking forward to a new pair of pants in a smaller size, or a relaxing day of some kind might help you focus on the long term benefits of your goal rather than the short term struggle.

7. Make a Habit

They say it takes 21 days to form a habit, and I’d say it takes less than that if you have a system and a routine in place. As with most aspects of life, healthy living is much easier if it is part of a normal and regular routine. Sometimes all it takes is a challenge to get you started.

This will also help remove the mindset of “dieting” which implies an end point once a goal is reached” and encourage a mindset of a permanent and healthy lifestyle change. Sugar will not be healthy now or when you weigh your goal weight … neither will grains, or vegetable oils, or commercial deodorant … you get the idea.

Tip: Make goals visual to keep them in the forefront of your mind. Write up your why, your goals, your baby steps, and post it everywhere to increase your chances of staying motivated and sticking to a new habit.

Bottom Line

When the lists are long and the tasks are many it’s easy to lose motivation but inertia is the worst part. Take one step in the right direction (today) and put these tips to the test to stay motivated, focused, and hopefully a little healthier!

The Importance of Vitamin D in Your Diet



Vitamin D is commonly referred to as the sunshine vitamin, as it is produced in the body with mild sun exposure or obtained through consumption of supplements or food.

Adequate amounts of vitamin D intake is important for regulation of calcium and phosphorus absorption, the overall maintenance of healthy bones and teeth and assists in combating multiple diseases such as type 1 diabetes and multiple sclerosis.

  • Vitamin D has multiple roles in the body, helping to:
  • Maintain the health of bones and teeth
  • Support the health of the immune system, brain and nervous system
  • Regulate insulin levels and aid in diabetes management
  • Support lung function and cardiovascular health

Despite its name, vitamin D is considered to be a pro-hormone and not actually a vitamin. This is because the body is capable of producing its own vitamin D through the action of sunlight on the skin, while vitamins are nutrients that cannot be synthesized by the body and must be acquired through diet or supplements.

It is estimated that sensible sun exposure on bare skin for 5-10 minutes 2-3 times per week allows the body the ability to produce sufficient vitamin D, but vitamin D has a half-life of only two weeks, meaning that stores can run low, especially in winter.

Vitamin D plays a substantial role in the regulation of calcium and maintenance of phosphorus levels in the blood, two factors that are extremely important for maintaining healthy bones. We need vitamin D to absorb calcium in the intestines and to reclaim calcium that would otherwise be excreted through the kidneys. In adults, vitamin D deficiency manifests as osteomalacia or osteoporosis. Osteomalacia results in poor bone density, muscular weakness and often causes small pseudo fractures of the spine, femur and humerus. Osteoporosis is the most common bone disease among post-menopausal women and older men.

Pregnant women who are deficient in vitamin D seem to be at greater risk of developing preeclampsia and needing a cesarean section. Poor vitamin D status is also associated with gestational diabetes mellitus and bacterial vaginosis in pregnant women. It is also important to note that vitamin D levels that were too high during pregnancy were associated with an increase in food allergy of the child during the first two years of life.

Sunlight is the most common and efficient source of vitamin D. The richest food sources of vitamin D are fish oil and fatty fish. Here is a list of foods with good levels of vitamin D:

  • Cod liver oil, 1 tablespoon
  • Herring, fresh, raw
  • Swordfish, cooked
  • Raw maitake mushrooms
  • Salmon, sockeye, cooked
  • Sardines, canned
  • Fortified skim milk
  • Tuna, canned in water, drained
  • Egg, chicken, whole large

The Heart Healing Properties of Fish Oil


Orgen Nutraceuticals Fish Oil Supplements

The health benefits of fish oil are vast, covering a range of health benefits including: heart disease, high cholesterol, depression, weakened immune system, the list goes on and on. Most of the health benefits of fish oil can be attributed to the presence of omega 3 essential fatty acids like Docosahexaenoic acid (DHA) and Eicosapentaenoic acid (EPA). Other useful essential fatty acids in fish oil include Alpha-linolenic acid or ALA and Gamma-linolenic acid or GLA. The different types of fish which can be a good source of its oil are mackerel, rainbow trout, lake trout, halibut, herring, sea bass, sardines, swordfish, oysters, albacore tuna, blue fin tuna, yellow fin tuna, turbot, pilchards, anchovies and salmon. The quality of fish oil greatly depends on the type of fish from which you retrieve the oil.

Heart Health: According to the American Heart Association (AHA), clinical trials have demonstrated that omega 3 is compelling in diminishing the rate of cardiovascular infections (CVD). Fish oil is an extraordinary wellspring of omega 3 and subsequently, decreases the danger of heart ailments and heart arrhythmias. It additionally brings down the level of bad cholesterol (LDL), and builds the level of good cholesterol (HDL). Fish oil keeps the amassing of triglycerides and further diminishes the level of overabundance triglycerides.

Weight reduction: It has been promoted as an aide in weight reduction. Research led by Professor Peter Howe at the University of South Australia has demonstrated that fish oil enhances the adequacy of activity in endeavors to reduce weight. Volunteers who were given fish oil in their eating routine demonstrated more prominent weight reduction when contrasted with the individuals who did not consistently expend it. Exercise combined with the oil positively affected body shape and promoted a healthier lifestyle overall.

Joint inflammation: Fish oil is valuable in the treatment of joint inflammation, stiffness, Raynaud's manifestations and comparable conditions. Utilizing fish oil can help in lessening the requirement for expansive measurements of NSAIDs (non-steroidal mitigating drugs). The Royal Adelaide Hospital and the University of Newcastle, both of which are situated in Australia, have detailed that vast amounts of fish oil have indicated constructive outcomes on the treatment of joint inflammation. In instances of osteoarthritis, angle oil can be useful in diminishing the effect of catalysts that pulverize ligament.

One must focus on the nature of fish oil when buying it. It is obtained from all fish – freshwater, cultivate, sea, remote ocean and shallow ocean angle. All these fish can be polluted with dangerous mixes, for example, mercury, arsenic, lead, types of calcium, furans, dioxins, PCBs, and methyl mercury, and can negatively influence the human body. In this manner, the fish oil used in supplements must be pure.

Increasing The Calcium In Your Life


Calcium provides a great deal of health benefits but is often the most neglected mineral.  Among all the health benefits of calcium, the most important ones are that it aids in maintaining bone health and dental health, as well as the prevention of colon cancer and the reduction of obesity. We need it from birth all the way until we reach old age. In our infant days, it is required for proper bone and tooth growth; during adolescence, as the bones develop, calcium is again essential to support the growth.

It is an essential mineral for healthy bones, gums and teeth. Doctors often recommend that women take calcium supplements, particularly those who show early signs of bone problems, such as osteoporosis or osteopenia.

Strengthens Bones – Calcium strengthens the backbone and ensures the right shape to the body, as well as helping to alleviate the presence of back pain. It helps to keep the bones in their proper shape and prevents many skeletal complaints like arthritis and osteoporosis, which could hamper your freedom of movement, as well as being extremely painful.

Prevents Obesity – Calcium efficiently helps in maintaining optimal body weight in both males and females. If there is any deficiency of the mineral in your diet, the body will tend to release parathyroid hormone, which in turn stimulates the bones to release it into your blood stream. This maintains the balance. On the other side, parathyroid hormone also stimulates the production of fat and prevents its break down, which can subsequently make you obese.

Prevents Kidney Stones – Kidney stones are actually crystallized deposits of calcium and other minerals in the human urinary tract. The most common form of kidney stones is oxalate stones. Previously, it was thought that high calcium intake or high absorption of the mineral develops kidney stones, but the latest studies show that high dietary calcium intake decreases the risk of kidney stones considerably.

Maintains Healthy Teeth and Gums – Calcium protects your teeth by keeping the jaw bone strong and sturdy throughout your life, which in turn ensures tight fitting teeth where bacteria cannot thrive. Thus, before your teeth and gums start giving you any trouble, be sure to maintain a calcium rich diet. Its intake should be high, especially at young ages, so that your children naturally grows up with strong teeth.

It should be widely known that such deficiencies of calcium can result in many serious diseases over the long term. It is a vital element in any healthy human diet. If milk and dairy products are not desirable, try to combine these ingredients with other cereals and make recipes that involve milk and dairy products. However, almost all dietary supplement stores have calcium supplements in their stores.

Ashwagandha: The Super Herb



Ashwagandha Orgen Nutra  

Ashwagandha, also known as Indian Ginseng, has a wide range of health benefits, including its combative nature against diseases, hypertension, stress, and reduction of inflammation, just to name a few. Ashwagandha has had a great significance in Oriental medical schools of thought, especially in the ancient Indian system of medicine, Ayurveda, for many centuries.

Ashwagandha belongs to the Solanaceae family and its scientific name is Withania Somnifera. The plant originated from India and is grown best in dry regions.  The use of Ashwagandha throughout the centuries has to lead to curiosity amongst modern medical science, resulting in an interest in investigating the medical properties of the plant. Preliminary studies indicate the presence of potential therapeutic abilities with no associated toxicity in the chemical constituents of the plant. 

Regular consumption of Ashwagandha can lead to various health benefits and improvements.

A study from the National Institute of Advanced Industrial Science and Technology in Japan noted Ashwagandha as an emerging and novel alternative in the field of oncology because of its cancer killing properties.

Ashwagandha has been found to be effective in dealing with a variety of rheumatologic problems. The herb is known to act as a cyclooxygenase inhibitor that decreases inflammation and pain. The research conducted at the Los Angeles College of Chiropractors suggests that Ashwagandha has anti-inflammatory properties that come from the alkaloids, saponins, and steroidal lactones found within it.

According to Ayurvedic medical texts, Ashwagandha is effective in controlling bacterial infections in humans. A study conducted at the Centre for Biotechnology at the University of Allahabad in India showed that Ashwagandha possesses antibacterial properties in accordance with that traditional belief. It also concluded that Ashwagandha was effective in urinogenital, gastrointestinal, and respiratory tract infections when consumed orally.

Ashwagandha has long been used as a remedy for diabetes in Ayurvedic medicine. Research on the use of Ashwagandha in the treatment of diabetes indicated positive results. Experiments showed that blood sugar levels during fasting and post-lunch decreased significantly when Ashwagandha was consumed for a period of four weeks.

Ashwagandha is also believed to possess anti-stress properties. Traditionally, it had been administered to induce a soothing and calming effect on a person. The active ingredient that is responsible for this activity is still unknown, but various anti-stress properties have been observed in research experiments. The results of the study showed that Ashwagandha led to significant reduction in levels of stress in animals put under extreme temperature variations.

Obtaining the health benefits has become even easier with the introduction of Ashwagandha supplements. This removes the guess work of finding the raw plant and preparing it for consumption.

The Health Benefits of CLA Supplements


The Major Health Benefits of Using CLA Supplements – Orgen Sports CLA

CLA stands for “Conjugated Linoleic Acid” and it is a naturally occurring trans fatty acid that is made up completely of omega 6 fatty acids. Orgen Nutraceuticals offers one of the best CLA products on the market. CLA is a great supplement that has numerous benefits associated with it. Not only does it provide metabolism support and body composition benefits, but it can even help reduce inflammation throughout the body. Below, we will be going over some of the primary health benefits of using CLA supplements.

Health Benefits of Using CLA Supplements:

Orgen Nutraceuticals Blg

Reduce Body Fat

One of the biggest reasons a lot of people supplement with CLA is to reduce their body fat percentage. Studies have shown that supplementation of CLA can be beneficial in lowering body fat and even more so when combined with sufficient amounts of exercise. Another good thing about this supplement is that it has the ability to help lower body fat without having a negative effect on the muscle tissue present in your body. As a result, you are able to lose fat while maintaining your muscle.

Orgen Sports CLA capsules are a soft gel which makes them easy to swallow. Because each capsule contains a 1000mg dose, you will be able to experience the benefits of adding CLA to your diet more eaily, as other products on the market will require you to take multiple capsules at a time due to the low dosage they supply. 

Reduce Inflammation

Another major health benefit from using CLA supplements is the ability to significantly reduce the amount of inflammation that you have throughout your body. This is a huge benefit for numerous people because there are so many causes, from poor diet to medical conditions that can negatively affect our bodies.

Gluten Free

Every product that is made by Orgen Nutra is completely gluten free. Therefore, if you are someone that experiences gluten intolerance, you will be able to rest easy knowing that each product you buy from Orgen Nutra is completely free from gluten.


Research has shown that CLA has the ability to reduce the potential for tumors by over 50 percent. This includes a variety of different kinds of cancer including lung, breast, stomach, skin, and more.

High Blood Pressure

If you are someone that suffers from high blood pressure, taking a CLA supplement has been shown to help reduce heightened blood pressure levels. This is mainly contributed to point surrounding the ability to reduce inflammation within your body.

CLA is a highly beneficial supplement that you can work into your diet. Because it offers people healthy fat that can reduce the level of inflammation present throughout the body, it is a great way to supplement your diet with something that you are likely not getting enough of. It would be a great addition to just about anyone's diet because it offers so many different health benefits.