Single fatherhood demands super human energy

If you were raised by a mother and a father who, yes, would argue about the most pointless things and decide every single detail about your life until you become an adult and move out, you had the chance to experience life with a unit of two people who assumed very different roles: in general, fathers often take on the role of provider, the voice of authority, the protector against real life dangers and things that go bump in the night. Mothers, on the other hand, usually tend to be more tender, sentimental and easygoing. When mothers are absent from the household, this equilibrium is shot off-balance and fathers find themselves struggling to juggle all those responsibilities and jobs that are often quite contradictory.
When you think of a single mom, your mind automatically flashes to the stereotypical image of the harried, noble, attractive mother left to fend off for herself and provide for her children after the father either abandoned the family, died or went to jail. When you think of a single dad, you probably imagine some hung over dude pouring expired milk into his poorly-dressed son’s cereal before dropping him off late to school. Think again.
There are many types of single fathers: Non-Custodial Single Fathers, Joint Custodial Single Fathers, Custodial Single Fathers, Widowed Single Fathers, Adoptive Single Fathers, Remarried Custodial Fathers. Add to that Active Single Fathers, Never-Married Single Fathers, Absent Single Fathers, Long-Distance Single Fathers, and Incarcerated Single Fathers. And while some of these situations may be easier than others, there is no denying that single fathers work harder to provide both material and familial comfort for their children. With days that start at 6:00 to wake the children up and end at 11:00 pm with tucking them in, days filled with long hours of work, caring for sick children, cooking meals, cleaning a house and chasing nightmares away, it’s no wonder single dads often wish there were more hours in a day, just to get things done. When mothers are completely out of the picture, whether it’s by choice (divorced parents or she wants nothing to do with the children) or by fate, single fathers have to develop a slightly split personality in order to be both Mom and Dad to their kids: they have to hug a broken-hearted teenager and learn the intricacies of bra shopping; they try be more lenient with curfews when a young boy takes his girl out for the first time and weigh the pros and cons of waxing legs versus shaving them; they have to listen to endless babbling about how their daughter’s frenemy totally borrowed her earrings and never gave them back and navigate the tricky waters of the dreaded Talk; they have to build up a timid boy’s ego before his first solo violin performance and try to convince their daughters that the tattooed kid with the motorcycle isn’t a proper suitor… All these things that mothers do best, fathers learn to master when push comes to shove, all while juggling their responsibilities as the man of the house.
And if a single father were to fail at his Mom duties, the kids look for the tenderness and affection they crave somewhere else, somewhere possibly shady or risky. Children also tend to blame their fathers for everything, from their mom’s absence to poor cooking skills, from economic trouble to bad grades. There is not a minute that goes by without them worrying about every aspect of their children’s lives and it is common for single fathers to feel utterly helpless as their kids go from children to teens and eventually adults. When a man has charge of his kids fulltime, he dedicates his life, his time, his money and his energy to them, to raising them and making sure they become respectable and respectful individuals. When he finds a free minute and meets someone new, an even bigger hurdle appears: how to make the kids accept this new woman. If the kids don’t like her, Papa won’t keep her and will have to bear it in silence because kids come first. His feelings, his needs and his desires come second and although some people would boast that they would never let their kids dictate their lives, fathers usually bow down to their children’s will in this regard.

Don't skip meals, eat healthy to stay fit

Dieting or skipping meals never helps an individual to lose weight. Instead, one should eat food items that help lose weight and increase metabolism.
Experts say one should eat a healthy meal prepared with ingredients like ginger, salmon and olive oil.
One must note, ginger helps in digestion, salmon is high in proteins, and olive oil help reduces appetite.
Femalefirst has listed down ingredients that help reduce weight and boost metabolism:
Chillies: Experts say eating chillies can help burn energy, hours after a meal. It’s also been suggested eating spicy food may temporarily suppress the appetite. Add jalapenos or red and green chilli to the dishes to give them a fat burning boost.
Almonds: Dry fruits contain proteins, fats and fiber - a combination which helps reduce hunger. Nuts make a great alternative to fried snacks. One can add it in the salad also to improve taste.
Olive oil: Olive oil contains a compound called oleic acid that is used by the body to create oleoylethanolamide, which helps in weight loss and reduces appetite. It's always recommended to prepare delicacies using olive oil. One can use it to dress salads also.
Salmon (fish): It is high in protein and packed with Omega 3 that controls the production of the hormone, leptin, which regulates appetite. High leptin levels are linked to insulin resistance and obesity, so aim for at least two servings of oily fish a week to keep levels low.
Ginger: It helps in digestion, but it also has a thermic effect by raising the body’s internal temperature, meaning it expends more energy. Ginger also has cholesterol lowering properties, so can help to improve cardiovascular health, as well as speeding up the metabolism

7 ways to get a good night sleep

We know that there are many health benefits of getting enough sleep, and that the negative impacts of sleep deprivation can be severe.
But many of us have a tough time actually making it happen by following earlier-to-bed schedules.
People who are night owls and shift workers do have more medical and mental health problems, but it's not clear if this is just the genetic makeup of night owls or that those who stay up late have these issues, Michael Breus, Ph.D., told the Huffington Post.
A reason, according to him, that works for everyone is early risers get more sunlight and that helps for Vitamin D, and resetting the biological clock.
Breus has suggested seven ways to get to bed earlier tonight and to develop a lasting early-to-bed habit.
Set an electronic curfew: Keep technology out of your bed, and turn off all devices at least an hour before bedtime, Breus said.
Keep a worry journal: Set aside time during the evening to create a to-do list, fill in your calendar with upcoming events, or write down any thoughts that are causing you worry. This may clear your mind of clutter and help you ease into sleep, Breus suggests.
Breus says he calls this technique a worry journal and note that it is very effective.
Set an alarm at night: Setting an alarm to remind you when to go to bed is very helpful, said Dr. Breus.
Leave work at the office: Set a time in the evening to power off-and leave your email for the next morning, Dr. Breus advices.
It may also boost productivity at work, he added.
Exercise earlier in the day: Those who exercise early in the day rather than at night may enjoy the best quality sleep-and find it easier to shift their bedtime and waking times earlier, Dr. Breus asserted.
Start a routine: Setting up a routine and sticking to it every night will train your body to anticipate sleep at that time, he suggested.
Go to bed when you're tired: Do not push yourself to stay up later when the body feels tired. This might result in a temporary energy boost, but you won't feel so good the next day, Dr. Breus stated.

Kids should move more to prevent heart disease risk, say experts

Being physically active throughout the day is probably more important than limiting sitting time to reduce cardiovascular disease risk in children, according to researchers.

However, when evaluating the risk of cardiovascular disease, screen time appears to be worse than overall sedentary time.

As members of TEAM PRODIGY, an inter-university research team that includes researchers from the University of Ottawa, University of Montreal, McGill University, and Laval University, researchers at the Children’s Hospital of Eastern Ontario (CHEO) Research Institute set out to examine how time spent doing moderate-to-vigorous intensity physical activity (MVPA) and time spent in sedentary behaviour affects the risk of cardiovascular disease in children.

“Although results in this study suggest that in children, time spent in moderate-to-vigorous physical activity appears more important than time spent in sedentary activities, with regard to cardio metabolic health, both increasing children’s participation in physical activity and reducing their screen-related sedentary time are important public health targets to achieve,” said first author, Dr. Jean-Philippe Chaput, who is a researcher at the CHEO Research Institute and a cross-appointed professor at the University of Ottawa.

This cross-sectional study involved over 500 participants between the ages of 8 and 10. The measured outcomes included waist circumference, systolic and diastolic blood pressure, fasting triglycerides, high-density lipoprotein cholesterol, and glucose concentrations.

Higher levels of MVPA were associated with lower waist circumference, fasting triglycerides and diastolic blood pressure, and higher HDL cholesterol, irrespective of sedentary time.

In contrast, sedentary time was positively associated with diastolic blood pressure, but after adjustment for MVPA, the association was no longer statistically significant.

Self-reported screen time was positively associated with waist circumference and negatively associated with HDL cholesterol independent of MVPA.

The complete article will be published in the latest issue of Applied Physiology, Nutrition, and Metabolism.

Plus:Types of milk and their benefitsCut salt intake, exercise to avoid high BPSugary soft drinks may be responsible for 180,000 deaths across globe each year: Study

Types of milk and their benefits

You are never too old to drink milk. Milk is full of vitamins and nutrients. Earlier, there were just two types of milk that we knew of – raw milk and boiled milk. However, with changing times and keeping the health conscious people in mind, markets are being bombarded with different kinds of milk. Today, we will tell you more about the kinds of milk and their benefit in the following paragraphs.

Milk is packed with calcium and phosphorous which is needed for development of bones in children, protein required for muscle repair and nutrients that provide energy. While milk is a must for kids, health conscious folk think twice before gulping down a glass. However, there is the low fat milk/skimmed/toned milk available for the calorie conscious.

Commercially there are just two types of milk – pasteurised and homogenised.

Pasteurised milk

This milk is heated at high temperatures in order to the kill the harmful bacteria without losing out on the flavour or nutritional content of the milk.

Homogenised milk

The milk here goes through a process where the fat globules in it are broken, which spreads the fat evenly, preventing the formation of the creamy layer on top. However, the fat content and other factors remain the same.

Next, we will talk about the kinds of milk and the content of fat in them.

Whole milk

Whole milk, also called full-cream milk is usually consumed by children, teenagers and body builders. Whole milk is called so because it contains all the milk fat found them. One glass of whole milk contains 3.5% milk fat, which provides about 150 calories. Whole milk is also creamier and full of flavour.

Skimmed milk

While whole milk is delicious and flavourful because of all the fat, skimmed milk has almost zero fat content – 0.3% to 0.1%. Though skimmed milk contains all the nutrients found in whole milk like the vitamins and minerals, it gives you just half the calories of full cream milk, around 80 calories per glass of milk.

Toned milk

Toned milk, also called the single toned milk is obtained by adding skimmed milk powder and water to whole milk. It contains about 3.0% fat and toned milk restricts the body from absorbing cholesterol from the milk to minimum. Toned milk contains the same nutrition as whole milk minus the fat soluble vitamins. One glass of toned milk provides around 120 calories.

Double toned milk

This milk is obtained by adding skimmed milk powder to whole milk and has about 1.5% fat content. Double toned milk is ideal for those trying to maintain weight as it keeps the calorie intake under check and aids weight loss.

Tips to protect your baby from painful skin rashes

Can't see your baby crying because of the harsh and painful skin rashes? Change nappy regularly, avoid lovely smelling wipes and also give your child some nappy free time.
Femalefirst shares tips to protect baby's skin from painful rashes.
1. Regular changes: Changing nappies before and after feeding help prevent painful nappy rash.
2. Go nappy free: Give your tiny tot plenty of 'nappy-free' time. Let the skin breathe.
3. Use baby products: Use products that are chemicals free and meant for babies. Avoid lovely smelling soaps and wipes. These may smell nice, but the chemicals can cause skin rashes.
4. Keep it clean: Make sure your baby wears a clean nappy. To avoid skin rashes, change the nappy at least thrice a day.
5. Use triple action protection creams: Use creams which contain Triple Action Protection formula that not only nourishes the skin but also makes it soft and guards against infection.
6. Be gentle: After bath, dry the skin using a soft towel or cotton and make sure not to rub too hard as it creates rashes on the skin.
7. Avoid talcum powder: Don't use talcum powder when you change your baby's nappy as it blocks skin pores and causes skin irritation.

Why men with kids are happier

Having children leads to a million hassles, but new research says it still makes men happy.

Many men are a little ambivalent, to say the least, about fatherhood.

In the pros column having babies means we pass on our genes, which is one of the main points of being here, after all.

In the cons column there’s (deep breath) the broken nights, much reduced social life, endless expense, moribund sex life, nappy changing and so on.

But before we get too down on daddyhood, it’s worth noting that new research claims men with kids are happier than their child-free counterparts. So is fatherhood good for us or not? We look at the evidence.

Men without kids are miserable

What the new research actually says is that men without children are likely to be pretty sad about it, and - perhaps surprisingly - even sadder than their childless female equivalents.

The research, presented this week at the British Sociological Association annual conference, found that men are almost as likely to want children as women. Nearly 60% of male respondents said they wanted children, while 63% of female respondents did.

And if they don’t have them, men are more likely than women to experience isolation, depression and anger. Ten per cent more childless men experience depression, for example, than childless women.

“My work shows that there was a similar level of desire for parenthood among childless men and women in the survey, and that men had higher levels of anger, depression, sadness, jealousy and isolation than women and similar levels of yearning,” says Robin Hadley, of Keele University, who conducted the research.

“This challenges the common idea that women are much more likely to want to have children than men, and that they consistently experience a range of negative emotions more deeply than men if they don't have children.”

The parenting paradox

So men yearn for children almost as much as women, and feel the loss even more deeply if they can’t have them. But what about when we do have them? Here the evidence gets a little more complicated.

That’s down to what psychologists call the parenting paradox, which goes something like this.

Humans need to have children. Children fulfill a basic biological need. But children are a source of unhappiness. So surely evolution has messed that up a bit?

And some studies do show that children and childcare don’t make us happy. One study, for example, found that parents of either sex are more prone to depression, and experience more marital strife, than their childfree counterparts.

According to Sonja Lyubomirsky, a professor of psychology at University of California, “it doesn’t make sense evolutionarily. We want people to have children so why would having children make them unhappy?”

Dads are happiest

But as it turns out it may all depend on what you ask. If you ask if children have had an adverse effect on someone’s sex or social life, for example, it invariably makes them feel a bit miserable. If you ask more fundamental questions about what makes people fulfilled or gives meaning to their lives, children seem to be the answer.

And one surprising finding is that dads are most fulfilled of all. In one study, Professor Lyubomirsky gauged the happiness of nearly 7,000 people and found that fathers, in particular, reported higher levels of happiness than men without children.

But it was happiness of a different kind than the sex and social life hedonism mentioned earlier, which might indeed have declined. Fathers expressed more positive emotion and said their lives had more meaning. Both parents reported that they experienced more positive emotion and more meaning when they were taking care of their kids than when they weren’t.

So while it’s true that studies find men’s happiness can take a hit when they become dads, it seems to depend on what sort of happiness we’re talking about. Our ability to enjoy hedonistic pleasure declines, but our sense of fulfillment and meaning increases.

Or, as a Pew Research Center survey found, parents "place their relationships with their children on a pedestal rivaled only by their relationships with their spouses - and far above their relationships with their parents, friends, or their jobs or career.”

Children make men healthier

It could be that the sense of fulfillment children bring is making us healthier and helping us to live longer, too. Last year a Danish study found that childless couples are at increased risk of dying early of all causes. Those hedonistic pleasures they still have the time and money to pursue might not be doing them that much good.

The study found that fathers with a biological child were two times less likely to die an early death than childless men.

This mirrors the results of an earlier Dutch study, which found that fathers were 16% less likely to die young than non-fathers.

Maybe that’s because dads have less money to spend on nights out, junk food or fast cars. Maybe it’s because the desire to see their children grow up gives men a very good reason to improve their health.

And maybe it’s down to something else as well. We know that happy and positive people tend to outlive their more miserable counterparts, and maybe fatherhood is the slice of deep contentment many of us need to be truly, fundamentally happy.

top 11 ironies of motherhood

Motherhood. It’s the most amazing, most confusing journey of your life. But it also comes with its fair share of ironies. Like, oh, baby is finally sleeping through the night, but it’s in your bed. Or the fact that you just bought baby a whole new slew of pacifiers, but baby now hates his paci.

Here are 11 more ironies all mommies can relate to:

1. The baby finally sleeps through the night -- but only because he has a fever.

2. The one time you leave your cell phone in the car while you go to the gym is the one time your sitter was frantically trying to get a hold of you because you left her a bottle for the baby but no nipple.

3. You get caught up on all your baby shower thank-you notes -- then realize you forgot to address them before you sealed the envelopes.


4. Your toddler quietly entertained himself for a whole half-hour. Because he was busy drawing all over the furniture in the next room.

5. Just when you figure out something your picky child will eat, he'll decide he doesn’t like it anymore. "I don't like chicken nuggets and mustard now, Mama!” Good thing I just bought them in bulk at Costco!

6. At last, your toddler has started going number two on the potty by himself! Too bad he pulls up his pants before telling you he needs to be wiped.

7. You manage to get both kids to take a nap at the same time -- but not on the same day.



8. In a rare fit of productivity, you make a healthy, home-cooked meal. Then, you burn the heck out of it because you forgot to turn the stove off while you gave baby a bath.

9. After months of trying, you and that super-busy mom finally schedule a playdate for your kids. But someone contracts an infectious disease the day before.

10. You get everybody's sheets washed, dried, and put back on their beds. The very next day, someone has a diaper blowout, throws up, or spills a juice box all over their bed -- or yours.

11. You can't wait for your little shadow to be more independent. Then comes the day when he slams the door in your face because he "needs privacy," and he skips off to preschool without a backward glance.

40 lessons to teach our children

Raising children requires huge chunks of time, prayer, discipline, involvement, and relationship-building.

This list of values and traits has helped us focus on biblical priorities in raising children to become mature adults of faith and godly character.

1. Above all, fear God.

2. Respect authority—trust and obey your parents.

3. The importance of friendships.

4. Be in love with Christ and focus on your relationship with Him, not just on doctrine or on biblical principles.

5. Have compassion for the poor and orphans.

6. Believe God for too much rather than too little.

7. Real strength is found in serving, not in being served.

8. The power of moral purity and a clean conscience.

9. How to motivate people without manipulating them.

10. How to handle failure.

11. Keep your promises.

12. The power of the tongue for good or evil.

13. Give too much rather than too little.

14. The importance of manners and common courtesies.
View life through God’s agenda—the Great Commission and the Great

15. Commandment.

16. Give thanks to God in all things.

17. The importance of prayer.

18. The art of asking good questions, carrying on good conversation.

19. How to grow as a Christian.

20. How to handle temptation.

21. By faith, trust Christ as your Savior and Lord, and share with others how to become a Christian.

22. Seeking wisdom—skill in everyday living. Knowing how to make good decisions.

23. Gaining a sense of God’s direction and destiny for your life.

24. Stay teachable and not becoming cynical.

25. Obtain godly counsel.

26. The importance of flexibility and adaptability to cope in life.

27. Truth is best passed on through relationships.

28. Leave a legacy of holiness.

29. Keep life manageable. Prioritize decisions.

30. Tame selfishness—you can’t always get your way.

31. Choices are yours to make and results are yours to experience.

32. Respect the dignity of another person and of all people.

33. Be faithful in the little things.

34. Character is the basis of all leadership.

35. Life isn’t fair—don’t compare with or be jealous of others.

36. Live by commitments, not by feelings.

37. Express grace and forgiveness.

38. A strong work ethic.

39. Surrender to the authority of Christ.

40. How to handle your finances.

We should mention that, after number one, the items on this list are not presented in any order or priority. We realize the list may appear long and daunting. But we suspect that if you began a list of your own, you’d quickly find that it’s just as lengthy.

That’s because parenting is a long and challenging task. Fortunately we have a God who gives us the strength to accomplish the tasks He lays before us (Philippians 4:13). We encourage you to lean on Him.

No, we didn’t perfectly teach each and every one of these 40 things, but it was a guide to remind us of what was important. We never stopped training, teaching, and cheering them on. As Galatians 6:9 tells us, “And let us not lose heart in doing good, for in due time we shall reap if we do not grow weary.”

Obesity problems may skip generation

Health problems linked to obesity, like heart disease and diabetes, could skip a generation, a new study suggests.

Edinburgh experts found the offspring of obese mothers may be spared health problems linked to obesity, while their own children then inherit them.

They found obese mothers can make an impact on the birth weight and diabetes risk of grandchildren, despite it being absent in their own children.

Experts said rates of obesity are at an all-time high.

Among the associated health problems are breast and colon cancer and stroke. Moderate obesity is a Body Mass Index (BMI) between 30 and 34.9.

The study, carried out in mice, could help inform health policy on obesity.

First generation

Scientists studied moderately obese female mice fed on a diet high in fat and sugar before and during pregnancy.

The mice were found to pass on the risks of obesity to the second generation of offspring, while virtually no ill effects were seen in the first generation.

Reasons why the first generation is apparently protected are not fully understood.

Researchers suggest reasons could include differences in maternal weight gain during pregnancy or specific food eaten during pregnancy.

They add that studying effects of this kind, referred to as developmental programming, in humans, could be challenging but possible.

Dr Amanda Drake, senior clinical research fellow at Edinburgh University, said: "Given the worldwide increase in obesity, it is vital that we gain an understanding of how future generations may be affected.

"Future studies could look at these trends in humans but they would need to take into account genetics, environmental, social and cultural factors."

The study, published in Endocrinology, was supported by Tommy's, a baby charity that funds research into pregnancy health, the British Heart Foundation and the Medical Research Council.

5 Fruits for a glowing skin

That fruits are the best medicine is a wellknown fact. We also know that a cup of fruit juice a day is sure to guarantee a clear complexion.
How about a massage with a fruit pulp or a fruit facial? Fruit facials have been there for at least a decade now. But with people getting more wary of effect of chemicals on the skin, a majority of them are now resorting to using something from their own kitchen. What better way to pamper your skin than with pure stuff which is free of toxins and not harmful to your skin? Besides the fact that they hydrate and rejuvenate your skin, the very smell of a fruit on your face is quite de-stressing.
Unlike the chemical beauty treatments, fruits are cost-effective, natural and also bring a visible difference. Here are a few fruits and their properties, choose what suits you best!
Banana: This is one fruit that's abundantly available in India all through the year. We know it's a good source of iron, magnesium and potassium and helps reduce menstrual cramps. The effect of banana on skin too is not something that can be ignored. Bananas are rich in vitamin A, B and E and hence works as an anti-aging agent. A fresh mashed banana facial can do wonders for your skin.
Lemon: Lemon juice is an important ingredient in most Indian recipes. This is also a fruit of all seasons and almost always finds place on your kitchen shelf or refrigerator. With its vitamin C content, its juice will keep your skin beautiful. A glass of warm water with a tsp of honey and a dash of lemon juice on an empty stomach every morning is a great skin cleanser. With its astringent properties, it can be used to lighten the skin tone and also diminish acne scars. Rub the inside of a lemon peel on your elbow remove dark spots. Mix lemon and honey and use it as a natural bleach on your skin.
Apple: An apple a day keeps the doctor away is clichéd, but its health benefits are undisputable. Apple's antioxidant property prevents cell and tissue damage. Studies by nutritionists have shown that apples contain abundant amounts of elastin and collagen that help keep the skin young. Applying a mixture of mashed apple, honey, rose water and oatmeal can act as a great exfoliating mask on your skin.
Orange: Rich in vitamin C that improves skin texture. Like apple, orange too contains collagen that slows skin aging process. Rub the insides of orange on your skin to tighten the skin. Oranges can be dried and powdered and used as a natural scrub. Like lemon, oranges too help clear skin blemishes.
Papaya: The benefits of this fruit on skin have perhaps been talked about since the time of our ancestors. Papaya is rich in antioxidants and contain a special enzyme called papain that can kill dead cells and cure skin impurities. A glass of papaya milk or just applying the flesh of papaya on your skin can do wonders to your skin.
Mango: Rightly called the king of fruits for not just its taste but also for health benefits. The soft pulpy fruit has an amazing effect on skin too. Rich in vitamin-A and rich antioxidants, it fights against skin aging, regenerates skin cells and restores the elasticity of skin.

Five secrets to stay in a good health

How not to get sick when everyone around you already is. Helen Foster finds out more.
Immunity raiser: Keep your nose warm
Dr Ron Eccles from the UK’s Cardiff University is one of the world’s most eminent cold researchers. He points out a new theory as to why we catch more colds in winter, “Our nose is colder then, and that cooling of the nose lowers resistance to infection.” So, if it’s really chilly, place a scarf over your nose to keep it warm.
Bug buster: Scope out the sneezers
Recent research from the Australian National University found that you’re most likely to catch a cold or flu on a plane (and therefore potentially on trains, buses or in the cinema) from a sick person sitting within two seats in any direction. Spotting them and repositioning yourself further away may help lower the risk of infection. “Sweating, pale skin, red nose, sneezing and coughing are the classic signs that someone has a cold,” says South-Australia-based wellness coach and chiropractor Dr Brett Hill.
Immunity raiser: Boost your vitamin D
According to research from Greenwich Hospital and Yale University School of Medicine in the US, you’re twice as likely to come down with a cold if you’re exposed to the bugs when levels of vitamin D in your blood are low. The Cancer Council suggests boosting your vitamin-D by getting the sun on your face, hands and arms two to three hours a week. If you suspect you’re still deficient, ask your doctor to test you in case you need a supplement.
Bug buster: Keep your hands clean
Dr Charles Gerba from the University of Arizona points out that we’re the ’touch generation’. “We touch more communal surfaces than any generation in history and the hand is quicker than the sneeze in the spread of disease,” says Gerba. Some of the most touched items include ATMs, lift buttons, escalator handrails, gizmos in places like technology stores and pens in the bank. Avoid touching these where possible — or at least scrub up or use antibacterial hand gel soon afterwards.
Immunity raiser: Nibble some raisins
Not only are they a good source of iron, which aids immunity, but spending five to seven minutes nibbling on a handful of raisins while focusing on the experience — taste, smell, texture, the movement of your mouth as you chew — is one of the simplest ways to practise mindfulness. Mindfulness — the technique of living in the now — has been proven to raise immunity by researchers at Fox Chase Cancer Center in the US. Being mindful has been shown to lower stress and reduce the risk of depression, which is an added bonus as further research shows that people with depression have a higher risk of contracting colds, possibly because depression creates changes in the immune system.

Email stress could damage your heart

Just looking at emails is enough to increase blood pressure and stress hormone levels, which can increase the risk of heart disease.
Researchers from Loughborough University in the UK tracked 30 government office workers and found that when they were reading and sending emails their blood pressure, heart rate and cortisol levels all increased.
Cortisol is released by the adrenal gland when we're stressed.
Study leader Professor Tom Jackson also analysed written diaries from the participants and found that stress response is worst when we're multi-tasking.
"This study has shown that email causes stress when compared to having email free time," Professor Jackson said in a media release.
"However, if email is compared to other ways of communicating — which was also observed in this study — email is no worse than any other media. Multi-tasking email alongside other communication media, such as phone and face-to-face meetings, increases the risk of becoming stressed."
Their stress levels weren't as bad when sorting emails or when they received emails praising them for a job well done. It was the emails that required an immediate response that evoked the biggest stress response.
Rachel Clements, director of psychological services at the Centre for Corporate Health, told ninemsn our brains trick our bodies into thinking an urgent email is a life-or-death situation.
"We give our body messages that we have to respond quickly, just like an emergency, and the fight or flight response kicks in. That's where we get stress reactions, such as increasing cortisol levels and blood pressure," she said.
"We have become quick at generating the stress response."

Don't check work emails out of hours

Clements said checking our emails after hours is adding to the problem because we never give our brains a chance to switch off from work.
"We used to go home and have a hobby or connect with family or friends. Now that natural respite is being eroded and we are going to work the next day less resilient," she said.
"Even though we think we are just checking, it is still getting the flight or fight response going. Put some boundaries around that so you can have natural respite time to allow your blood pressure to recover so you can go to work feeling calmer the next day."
Professor Jackson said more training is needed to help employees manage their stress levels.
"The key to reducing workplace stress is better training for staff on how to manage their communication media, from better diary control to limiting how often they check their email accounts," he said.
"Stress can lead to long term chronic health conditions such as hypertension, thyroid disease, heart failure and coronary artery disease so it is vital it is managed."

Crepe Suzette Sauce

Ingredients:
1/4 cup butter
1/4 cup sugar
1 tbl grated orange rind
1 tbl grated lemon rind
1 cup orange juice
1/4 cup lemon juice
creme or ice-cream to serve
This sauce is used for crepes.
1/4 cup butter
1/4 cup sugar
1 tbl grated orange rind
1 tbl grated lemon rind
1 cup orange juice
1/4 cup lemon juice
creme or ice-cream to serve
 Directions:
1. Heat butter in pan, add sugar and stir over medium heat until caramlised.
2. Add rinds, juices and simmer uncovered for 10 minutes
3. Fold crepes into quarters and arrange across base of ovenproof dish forming a pattern. Pour sauce over the crepes and bake 10-15 minutes (210'c). Serve warn with creme or icecream.

Best place in the world to be a mother

Thinking of having a baby? You may want to consider moving to Finland -- the best place in the world to be a mother, according to Save the Children's 14th Mothers' Index.

The index, part of the group's annual State of the World's Mothers report, is intended to illustrate the link between maternal and child well-being. Each year, nearly three million babies die within their first month of life -- more than a third die on their day of birth -- and 287,000 women die from pregnancy or childbirth, according to the report.

The index ranked countries according to five indicators of a mother's well-being: maternal health (the risk of maternal mortality); children's well-being (the mortality rate of children under five); educational status (number of years of formal schooling a woman receives); economic status (gross national income per capita); and political status (the participation of women in national government).

Finland was followed closely by its Nordic neighbors and other Western European countries. Australia was the only non-European country to place in the top 10.

The United States ranked 30th, performing poorly in under-five mortality rates, maternal death, and political participation, compared to other highly-developed countries.

Industrialized countries account for only 1% of newborns dying on their first day of life, but among them the U.S. has the highest mortality rate, with approximately 11,300 deaths each year. The report attributed this to the country's high rate of premature births (one in eight births) -- the second highest in the industrialized world.

The U.S. also has the highest teenage birth rate of any industrialized country -- and teenage mothers in the U.S. tend to have less education, prenatal care, and financial resources than their older counterparts.

Sub-Saharan African countries ranked as the 10 worst places to be a mother, with the Democratic Republic of the Congo coming in last place.

While newborn, child, and maternal death rates have declined across the developing world in the past two decades, the report found that progress has been the slowest in this region. Developing countries lack basic healthcare for women and their babies before, during, and after delivery, accounting for the majority of newborn and maternal deaths.

The Mothers' Index ranked 176 countries -- all countries are included except those with insufficient data or a national population below 100,000.

Top 10

1. Finland

2. Sweden

3. Norway

4. Iceland

5. Netherlands

6. Denmark

7. Spain

8. Belgium

9. Germany

10. Australia

Bottom 10

167. Cote d'Ivoire

168. Chad

169. Nigeria

170. Gambia

171. Central African Republic

172. Niger

173. Mali

174. Sierra Leone

175. Somalia

176. Democratic Republic of the Congo

increase Your Willpower, and Avoid Pitfalls

Many of us are faced with annoying challenge of sticking to our goal of losing unwanted fat, following a healthy diet and getting enough sleep. The question that crops up to our mind is -Why is our self-control so strong on some days and so weak on others?
  To answer that, willpower is not dependent only on psychological strength. There are certain physiological and emotional factors, such as blood sugar, brain chemistry, lack of sleep, hormones etc. which control our power of self- resistance.What really remains is to learn ways to handle fall-apart situations and gain an upper hand over them

1.  Meditate: Meditation is one of the most powerful methods to strengthen your resolve, develop self-control and maintain focus on your goal. Practicing mindfulness meditation for a few minutes(3-5 min) each day can actually boost willpower by building up gray matter in areas of the brain that regulate emotions and govern decision making. Meditation actually creates physical changes in the brain in as little as eight weeks, according to many studies including one conducted by Massachusetts General Hospital (MGH) researchers. The study found that an 8-week mindfulness meditation program made measurable changes in the gray matter of brain areas associated with memory, sense of self, empathy and stress.

2.  Get Yourself Clicked. Set a goal of one 10-minute exercise session per week. Then increase it to two 10-minute sessions. Gradually add minutes to each workout (and eventually add one or more additional workouts to your week), until you're exercising as long and as frequently as you should in order to reach your goals. The simple act of setting aside some time for exercise every day, no matter how little, and sticking to it is enough to start building the habit. You can motivate yourself to lose weight by taking some self-portraits. We usually don’t have the best idea about how we truly look until we see ourselves in a photograph. Keep a picture with you and look at it when you feel like giving up. 

3.  Find an accountability buddy—someone who knows about your plan and is willing to give you a push when you feel like slacking off.

4. Join a Team or make a Fitness Friend. It’s always harder to let someone else down than it is to let yourself off the hook.   

5. Employ an excuse buster. Find a friend, family member whose judgment and opinion you respect. Each time you find yourself thinking about skipping an exercise session or blowing your meal plan, write down the reason for your choice. Share this reason with your excuse buster and get her honest opinion about whether the reason for your choice is reasonable or just an excuse. You’ll probably find that this makes it a lot harder for you to believe your own rationalizations.

6. Don't skimp on sleep: Research shows that getting less than 6 hours of snooze time decreases decision-making abilities and leads to failure of self-control as the day wears on. One mechanism in play: ghrelin, a hormone that triggers hunger. One study of healthy adults found that after they got 4 hours of sleep just 2 nights in a row, their levels of ghrelin increased by 28% and their appetites by a whopping 23%, especially for salty snacks and sweets.

7. Don't Starve: A blood-sugar dip, occurs after you skip a meal, which can impair the areas that oversee planning and self-restraint. Research shows that exerting your willpower decreases glucose even more. So if you skip lunch and spend the afternoon fighting the desire to dip into a coworker's candy jar, you could set yourself up for an evening binge. When you eat a donut and coffee for breakfast and then nothing until lunch then you will get a big blood sugar spike and then a drop soon after and be just dragging your way until lunch. If you eat consistently small but evenly spaced meals every couple of hours during the day then you will not have this bloodsugar problem

8. Pen down your Emotions: Maintain a diary to pen down your feelings. As you know depression is grief and anxiety is fear 'unexpressed', by writing down your feelings, you can release negative feelings trapped inside. A very successful healing process will be initiated, if if you can give way to your grief and fears in a diary.

9. Laugh it Off: Laughter is a fabulous healer and relaxant. The act of laughing also increases the oxygen supply to the lungs, stimulates the production of endorphins and can produce a feeling of euphoria. Occasionally it may also open the gates to tears-another positive release.

10. Love & Pamper Yourself: Shun away negative thoughts, like “I’m a failure.” “I should give up.” “He hates me.” These thoughts manipulate your feelings, so that what begins as a negative thought ultimately lead to exercise drop out and binge eating. You are special, unique and highly loved and appreciated. Remember, YOU are a unique creation of God and by staying connected to friends and family, making healthy lifestyle decisions, and keeping stress under control you can have a hugely positive impact on your existance. Consciously do something that can make you feel good. Get a new haircut, polish your nails, or get enough sleep.
     

 

 

 

 

top 10 tips to quit smoking

The model, DJ and ambassador for 'Quit Smoking in 7 Days' shares her tips on how she quit

1-First thing in the morning, I always needed to have a cup of coffee but it used to make me desperate for a morning cigarette. By having herbal tea instead, I found that I stopped associating my morning drink with smoking. Plus, herbal teas are better for you anyway!
2-Drink lots, especially water and orange juice. The water flushes all the nicotine out of your system and means you will lower your craving, and drinking orange juice will also give you a vitamin boost.
3-Every time you think you want to smoke, go and do something else, anything! I often used to smoke just because I was bored. Fill the gaps in your day where you would usually smoke by going to the gym, experimenting in the kitchen or just taking up a new hobby.
4-Start putting all of the money that you used to spend on cigarettes in a kitty. When you see how much money you’ve saved at the end of the month just by cutting out cigarettes, you’ll be amazed!
5-My saving grace was working with Tim Smale, a clinical hypnotherapist. He created an online programme called ‘Quit Smoking in 7 Days’ which sends out up to 20 minutes of daily video content. It is a simple and painless way to stop smoking that can be done in the comfort of your own home. It’s great for people like me who really want to quit but need a helping hand!
6-Exercise, even if you just go for a walk around the block. The more exercise you do, the healthier you feel and the less you want to smoke.
7-Make a smoke-free diary. It helps to write down when you have a craving, and then you can start to see patterns of what makes you crave in the first place.
8-Wash anything you own that still smells of cigarettes, being around the smell all the time can be detrimental to a recent quitter.
9-Try not to talk about smoking all the time, even if you are just talking about how you have recently quit. Do not let smoking be the most important thing in your life.
10Treat yourself! At each little milestone, I gave myself something to look forward to, so book yourself a massage or do something you enjoy. Celebrate each success!

Smoking and Eye Damage

The chemicals in cigarette smoke (around 4000 of them) get into the bloodstream of smokers and may induce the damage to the eye.
•The chemicals in tobacco smoke can cause inflammation of the conjunctiva (the thin membrane covering the eye), resulting in bloodshot, irritated eyes.
•In a study of nearly 21,000 U.S. male physicians, spanning an average of 13.6 years, researchers found a direct link between smoking and the development of cataracts. The study, known as Physicians Health Study I, evaluated physicians between the ages of 40 and 84 who had no prior history of cataracts before 1982.
Participants were asked to complete questionnaires that included information such as: number of cigarettes smoked daily, age when they started smoking, and their age if they stopped smoking. Each participant received annual eye exams and were required to report the results to the study investigators. The participants' ophthalmologists and optometrists confirmed the results.
•Smoking has also been linked to eye diseases such as age-related macular degeneration. The causes of macular degeneration are not completely understood, but smoking is believed to be the main preventable risk factor. Evidence indicates that more than a quarter of all cases of AMD are linked to current or past exposure to smoking.
•Study results appear mixed about a direct association between smoking and diabetic retinopathy, but most experts agree that smoking should be avoided to help help stop progression of the disease.
•Smoking causes shrinkage or constriction of blood vessels, shown to be directly linked to rising inner eye pressure (intraocular pressure) that can lead to glaucoma and accompanying optic nerve damage.
•Optic neuritis : A landmark study found a strong association between factors such as poor nutrition and smoking linked to a 1992-1993 epidemic of optic nerve damage among Cuban citizens.
Although smoking is associated with several eye diseases, including nuclear cataract and thyroid eye disease, the most common cause of smoking related blindness is age related macular degeneration, which results in severe irreversible loss of central vision.

How does smoking damage the eyes?
When you inhale cigarette smoke thousands of chemicals get into your bloodstream and can travel throughout your body. These chemicals cause damage to the macula (the most sensitive part of the retina, at the back of your eye). Tiny blood vessels can burst through the macula, leading to irreversible damage, or alternatively, the cells of the macula slowly die. Both ultimately lead to loss of vision.

Can this damage be reversed?
No. Laser treatment can sometimes kill the new blood vessels before they hit the macula. However, most people are not able to be helped this way because the blood vessel has already involved the very centre of the macula, and even after treatment, the condition recurs in half the cases and in almost all those who continue to smoke. A new treatment, photodynamic therapy (PDT) may be able to help some to reduce the severity of vision loss, but the majority of people with macular degeneration will still not be able to be treated.

If I quit smoking will my eyes recover?
Your risk of macular degeneration will be reduced if you quit smoking, however existing damage to the eyes cannot be repaired, particularly once vision is affected.

Three-Cheese Baked Eggs in Tomato Cups

Ingredients:
2 large tomatoes (variety of your choice)
2 large eggs
¼ cup of white cheddar cheese, thinly sliced
¼ cup of Gruyere cheese, thinly sliced
3 tablespoons Egyptian roumy cheese (can be substituted with parmesan), finely grated
1 tablespoon of thyme, preferably fresh
Salt and pepper, to taste
Directions:
Preheat the oven to 220 degrees Celsius. Slice off the top of each tomato. Using a sharp knife, carefully carve around the inside of each tomato and remove the pulp and seeds. Place the tomatoes in a shallow oven-proof baking dish, with or without the tops. If your tomatoes don't stand upright, you can lean them against the sides of the baking dish. This allows the egg to stay centered as well. Depending on the size of the tomatoes you use, layer the white cheddar and gruyere cheese at the bottom. Over the cheese, sprinkle some fresh thyme leaves. Crack one egg into each tomato cavity. The trick is to keep all the egg whites contained in the tomato with minimal leakage. Do this slowly and don't rush it.
Bake your egg in a tomato for 10 minutes. By this time, they will begin to set. After 10 minutes, slide your oven rack carrying your baking dish out and sprinkle with roumy cheese. Push it back into the oven and bake for another 7-10 minutes or until the eggs are set to your liking. Remove the eggs from the oven and allow them to rest for two minutes. Remove from the baking dish and sprinkle with salt and pepper then garnish with fresh thyme. Serve.

Bad brushing habits that harm your teeth

Are you hurting instead of helping your teeth when you brush? We pinpoint common brushing mistakes—and how to protect your pearly whites.

It’s not exactly a newsflash that one of the most important reasons to brush your teeth is to fight off cavities (not to mention prevent bad breath). But what if the way you brush your teeth actually makes you more susceptible to cavities, tooth decay and gum disease? Scary.

Turns out, there are a host of common mistakes that many of us make morning and night that can damage teeth and turn a healthy smile upside-down. Find out what you’re doing wrong—and how to break these bad habits for better teeth.

You don’t brush for long enough
Most people don’t spend nearly enough time brushing their teeth, notes prosthodontist Michael Lenchner. Most dentists recommend brushing for two or three minutes, but few people ever make it to that. Next time, check your watch see how long your routine takes. Chances are, whether you’re rushing to get to work or ready to collapse into bed, you’re only brushing for a minute or so. To go the distance, bring an egg timer into the bathroom and set it for two or three minutes before you get started, or use an electric toothbrush (like Sonicare) with a two-minute timer.

You’re not watching what you’re doing
Make a point to look in the mirror while you brush your teeth and see where the brush is actually going. It’s easy to miss the area right at the gum line, which is the most important part. That’s where plaque, tartar and bacteria can build up, which cause the gums to become inflamed and infected (aka gingivitis). Also keep a close eye on the back molars. If the brush head hits your cheek before you get to them you could miss them completely. Bonus: Paying better attention to your chompers will increase the likelihood that you’ll notice if something is awry, like chips, cracks or “bruxisms,” which are cupped out or overly shiny areas where your upper and lower teeth might be wearing into one another. Wearing away can also be a sign of TMJ problems, clenching or sleep apnea. Mention any unusual observations at your next dentist appointment.

Your technique needs a major makeover

Enamel is made of tightly packed, glass-like rods that extend out toward the surface of the tooth. When you brush side-to-side, these brittle rods can break, leading to cracks and weakening teeth. Dr. Lenchner likens it to sawing down a tree. Remember: Teeth are not trees. Hold the brush so the bristles are at a 45-degree angle to the surface of the teeth and brush in small circles. Focus on a few teeth at once, then move on to the next set, continuing around from one side to the other, top and bottom, front and back. It’s okay to brush in straight lines on the chewing surfaces. After completing your circles, brush away from the gum line to clear off loosened plaque and bacteria.

You’re brushing too hard
The chances of enamel breakage are greater when you brush too hard. And if you have a tendency to clench or grind, the stakes get even higher. Those habits combined with hard sideways brushing can cause notches near the gum line called abfraction lesions. With continued pressure, they can deepen into the tooth’s inner dentin and cementum layers. What’s more, aggressive brushing can be traumatic for sensitive gums, causing irritation and recession.

You’re using the wrong brush
Be sure to buy soft or ultrasoft brushes to minimize damage. Lenchner warns, though, that even soft bristled toothbrushes can cause abrasions if used incorrectly. He recommends Oral B or Sonicare soft brushes. “All of the electric toothbrushes are great tools if they help you brush longer and get you to the right places,” he says. If you’re willing to invest—to the tune of nearly $189—he is a big proponent of the newly released Emmi-Dent, which looks like an electric brush, but uses ultrasound pulses to kill bacteria without any brushing at all.

If you have a Water Pik, keep it on the lowest setting, even if it doesn’t feel like it’s doing much. Anything higher can erode your gum line. If your dentist gives you a special brush for cleaning implants or crowns, only use it as directed so you don’t disrupt proper gum growth.

As horrifying as it may sound, your toothbrush can be a veritable haven for germs, including strep and staph. You should replace a regular toothbrush every three months—sooner if the bristles look worn, frayed and bent. Over time, the bristles get damaged, like split ends in your hair, and bacteria nestle in those tiny tears. To minimize germs’ day-to-day growth, rinse your brush with hot water after use and allow it to dry completely.

How to adjust to being a single parent

Being a single parent isn't easy and the transition seems impossible. Here are some tips to help you cope.

Don't waste time being angry After relationship breakdown or sudden bereavement it is very easy to be angry to 'be left holding the baby' so to speak. This is unproductive and ultimately not good for you or your child as it feeds your negativity about the situation. This is easier said than done, but if you can avoid it then you can focus more on you and your child.

Plan for the future Even if you can only cope with planning next week then try to plan it in mind-numbing detail. Aside from anything else it helps with step one as your attention and time is taken up so that you don't have the time to dwell on the past.

As a single parent it is really important to become organised as you have to cope with EVERYTHING and this is easier with planning. If you are a stay at home parent this is particularly important as you have more time to dwell, become negative and if you stay at home all day you won't socialise with many adults which can lead to becoming depressed and unmotivated.

Try looking for free groups, such as toddler and baby groups at local libraries, churches, etc. If your child is at school then it may be worth looking for a part time job during that period, not just for the extra money, but for the social interaction. You will feel better if you are doing something for yourself every once in a while.

Don't be afraid to say no to things that drain your time and energy, such as volunteering at your child's school or fundraising for the PTA.

Be consistent in your parenting. Establish house rules and stick to them, such as early bedtime on school nights.

If you are a working parent then it is also very important as you need to balance work and home life (try searching articles to help with this) and need to arrange a back up in case you don't reach your child's school etc on time.

Plan meals, including school lunches, several days in advance Shop for groceries once a week. Keep a few frozen or boxed meals on hand for evenings when you're running late. Fast-food meals should be an occasional treat instead of a habit.

Set up a support network If your child is at school or nursery then socialise with the other parents. Make friends arrange play dates etc. This is important as it helps your child make friends, but it also helps establish a support network so if you are caught in traffic you can ring another parent to pick up your child from school. Make sure you are prepared to return the favors!

Don't expect too much of yourself If you have a meltdown one day and find yourself in tears, don't be upset with yourself. Pick yourself up, accept that everyone struggles occasionally and try again. Be honest with your child; it's perfectly fine to say that you are short-tempered because you had a bad day at work.

Have time for yourself Make sure you can schedule yourself some time, if you can't afford a babysitter etc then get your child in a routine of going to bed at a certain time and have an hour when they are in bed where you don't do any housework or chores and you do something you like, such as a glass of wine and a film, a long chat with an old friend on the phone, etc. You will feel better for it and it stops life feeling like one long chore, which is no good for you or your child.

Be financially stable You have to deal with everything now so be organised. Write down what is going in each week, what needs to be spent and how much spare money there is. Be aware that there will be many unexpected costs (such as your child suddenly growing out of all the trousers in the house!) and you need to be saving money for that eventuality. Make sure you are getting everything you are entitled to such as tax credits, child benefit, income support etc.

Have fun Make sure you do an enjoyable activity with your child at LEAST once a week, that way you remember the joys of parenthood as well as the stress and worry.

If you are separated from an ex, then try your best to put your child first Make sure you focus on your child's best interest before your anger. If your ex is dating someone, don't pump the child for information about that person.

Focus on what suits your child, if your ex pays nothing and turns up less than once a month then rather than fighting this and trying to make them a responsible parent try and focus on being a good parent yourself and see if your child is happy with the arrangement. If they are, then by all means contact child maintenance, but make sure that you don't contact your ex about money or hassle him to turn up more as this will just become an argument.

If it distresses your child then talk to your ex calmly to explain this. Rather than screaming at him or her 'Josh waited two hours for you to turn up and you didn't even ring to say you wouldn't be there. He was in tears all night all because you are a terrible parent!' try saying something like' this arrangement isn't good for Josh as he wants to see more of you and he gets very upset when he expects to see you and then you aren't there. If things are too busy for you then I understand that but Josh doesn't so you need to decide if you have the time to see him. If not then it's a shame for both of you but I understand and josh will adapt eventually as long you stay away and give him time to deal with being without you. What he can't cope with is the inconsistency. I am leaving it up to you to decide and you can let me know.' If you are calm and reasonable then your ex may consider the situation rather than reacting to your anger.

Could lack of sleep be causing you to gain weight?

Think about it: If you’re feeling sleepy at work, you may be tempted to reach for a cup of coffee (or several cups) and a doughnut for a quick shot of energy. Later you may skip the gym and pick up takeout on your way home to your family -- no time to cook. When you finally find yourself back in your bed, you are too wound up to sleep.

It’s a vicious cycle, and eventually this sleep deprivation can sabotage your waistline and your health.

It starts out innocently enough. “When you have sleep deprivation and are running on low energy, you automatically go for a bag of potato chips or other comfort foods,” saysSusan Zafarlotfi, PhD, clinical director of the Institute for Sleep and Wake Disorders at Hackensack University Medical Center in New Jersey.

The immediate result? You may be able to fight off sleepiness. The ultimate result? Unwanted pounds as poor food choices coupled with lack of exercise set the stage for obesity and further sleep loss.

“Sleep debt is like credit card debt,” Zafarlotfi says. “If you keep accumulating credit card debt, you will pay high interest rates or your account will be shut down until you pay it all off. If you accumulate too much sleep debt, your body will crash.”

Not getting enough sleep is common -- even talked about with pride. “We brag about an all-nighter, but we do pay a price for staying up late and getting up early,” says Mark Mahowald, MD, director of the Minnesota Regional Sleep Disorders Center in Hennepin County.

Understanding the sleep-diet connection

The sleep-diet connection is regular fodder for diet books and magazine articles. Maybe you have even heard about the sleep diet, which suggests you can lose weight while you catch your ZZZs.

And it’s true, sort of.

“It’s not so much that if you sleep, you will lose weight, but if you are sleep-deprived, meaning that you are not getting enough minutes of sleep or good quality sleep, your metabolism will not function properly,” explains Michael Breus, PhD, author of Beauty Sleepand the clinical director of the sleep division for Arrowhead Health in Glendale, Ariz.

On average, we need about 7.5 hours of quality sleep per night, he says. “If you are getting this already, another half hour will not help you lose 10 pounds, but if you are a five-hour sleeper and start to sleep for seven hours a night, you will start dropping weight.”

Exactly how lack of sleep affects our ability to lose weight has a lot to do with our nightly hormones, explains Breus.

The two hormones that are key in this process are ghrelin and leptin. “Ghrelin is the ‘go’ hormone that tells you when to eat, and when you are sleep-deprived, you have more ghrelin,” Breus says. “Leptin is the hormone that tells you to stop eating, and when you are sleep deprived, you have less leptin.”

More ghrelin plus less leptin equals weight gain.

“You are eating more, plus your metabolism is slower when you are sleep-deprived,” Breus says.

The sleep-weight loss solution

So what can you do about sleep deprivation?

A lot, says Breus. First, look at how much you sleep vs. how well you sleep. “Some people such as new moms may only get to sleep for a four-hour stretch. And there are some people who get 7.5 hours of sleep that is poor quality because of pain or an underlying sleep disorder, and this has the same effect as if they got less sleep,” he says.

Trouble-shoot both with improved sleep hygiene, he says.

For starters, avoid any caffeine in the afternoon because it will keep you in the lighter stages of sleep -- which are associated with poor sleep -- at night. Breus recommends only decaf from 2 p.m. on. Exercise also helps improve sleep quality. How soon before bed should you exercise? It depends -- everyone is different. It’s more important that you exercise than it is when you exercise. Breus says to be safe, don’t exercise right before going to bed. “But some people exercise better before bed and it doesn’t affect their sleep,” he says.

Watch what you eat before bedtime. “Pizza and beer before bedtime is not a good idea,” says Breus. “Neither is eating a big meal close to bedtime.” He suggests eating a few healthy snacks and then having a light meal -- like a bowl of cereal -- if you’re running close to bedtime. Heavy, rich meals before bed can also increase risk of heartburn, which will certainly keep you up all night.

What if you are getting enough hours of sleep but wake up and feel sleepy the next day? “Talk to your doctor about seeing a sleep specialist,” Breus says. After conducting a thorough evaluation and sleep study, in which you are monitored while sleeping, the sleep specialist can help identify any underlying problem. Together you can develop a treatment plan so that you get more high-quality sleep -- and maybe even slim down.