Give your box of chamomile a rest. New research presented at the Experimental Biology 2014 meeting finds drinking tart cherry juice twice a day can help you sleep nearly 90 more minutes a night.
Researchers from Louisiana State University had seven older adults with insomnia drink eight ounces of Montmorency tart cherry juice twice a day for two weeks, followed by two weeks of no juice, and then two more weeks of drinking a placebo beverage. Compared to the placebo, drinking the cherry juice resulted in an average of 84 more minutes of sleep time each night.
Insomnia is a common health problem among older adults, impacting an estimated 23 to 34 percent of the population ages 65 and older. Insomnia – defined as trouble sleeping on average more than three nights per week – can be an annoyance for some, but long-lasting sleeplessness can seriously affect health, especially in the elderly.
Cherry juice is a natural source of the sleep-wake cycle hormone melatonin and amino acid tryptophan, says study coauthor Frank L. Greenway, director of the outpatient research clinic at the Pennington Biomedical Research Center at LSU.
“Proanthocyanidins, or the ruby red pigments in tart cherry juice, contain an enzyme that reduces inflammation and decreases the breakdown of tryptophan, letting it go to work longer in your body,” he says. Montmorency cherries are particularly high in those compounds. (The study was funded by the Cherry Marketing Institute, but the group had no role in the study design or outcome.)
Greenway estimates that up to one-third of American adults over age 65 have insomnia, which is defined as having trouble sleeping more than three nights per week. He believes cherry juice is a safer way to improve sleep quality than going the pharmaceutical route, given the lack of side effects. “Sleeping pills in the elderly are associated with a 4-fold increase in the prevalence of falls which, at that age, can result in fractures that require surgery,” he explains.
Not a cherry juice fan? Try kiwi. Eating two kiwi fruits an hour before bed was shown to increase sleep time by 13% and decrease mid-sleep waking periods by 29% after just four weeks, finds a recent Chinese study. Or incorporate seaweed into your dinner; the ocean vegetable is high in omega-3 DHA, which helped children get an extra full hour of sleep, according to a recent University of Oxford study.
In case you haven’t yet heard, kids and their parents get free admission to the Los Angeles County Museum of Art any old time they want to go. Art for NexGen is the nation’s only free youth membership program, offering free admission to anyone 17 and under along with one accompanying adult. To join, print an enrollment form and bring it to the museum with you – and then hit the Boone Children’s Gallery anytime you want.
California Science Center
There is so much to do at the Science Center it’s just crazy – including visiting the new exhibit housing the space shuttle Endeavor. Naturally the Science Center greatly appreciates contributions at the door when you can afford to make them, but when you can’t you’re just as welcome, with no questions asked; the “admission” price is a suggestion only.
Although there is a cost to attend the films offered at the Observatory (and they are worth every penny), there is plenty to do at Griffith Observatory without spending a cent. The many interesting interactive exhibits, the epic views, and even the remarkable building itself make the trip a Los Angeles must-do.
Paley Center for Media
This is so LA; formerly known as the Museum of Television & Radio, the Paley Center has recordings of old TV and radio shows running during opening hours, plus a library where you can request a private screening of any show in history. Like the Science Center, the Paley has a suggested donation posted, but admission is free every day.
Wells Fargo History Museum
The free Wells Fargo History Museum connects the bank’s history to the Gold Rush and early southern California, with displays that include an 1868 Wells Fargo stagecoach and rare gold coins and nuggets. A telegraph machine in the corner on the first floor allows kids to send messages between two tables using a Morse code chart.
Glendale College Planetarium Public Shows
A series of free astronomy presentations for both the GCC community and the general public covers a variety of topics every Wednesday (Spring 2013) from 12:30pm-1pm in the GCC planetarium (CS257). Topics for the different presentations explore our solar system, lunar phases, and the possibility of life on other planets.
SAMO The Whale
Santa Monica Place has a free play area called SAMO’s Clubhouse, designed by the same team that brought us the Skirball’s Noah’s Ark. The enormous play-on, play-in, play-around whale is built to scale, created using recycled materials, and keeps kids up to age 8 or so entertained for a surprisingly long time. The whale is on the top floor, in the food court, with plenty of natural light and plenty of seating for parents.
Watch a hockey game or figure skating at the Toyota Sports Center
The Toyota Sports Center has three different ice rinks with constant action, and two of them are observable from a heated cafe area above the rinks. Check the schedule; if you time it right, one rink could have an action-packed hockey game going on while the other has top-level figure skaters in a freestyle practice session. You can watch both for free, or spend a few coins on hot chocolate and arcade games while you watch.
Getty Center or Villa
The key to either Getty museum is that the seemingly hefty price is only for parking. This means that if you can get a ride, carpool, or take the bus, a day at the Getty can be free – and there is plenty going on at both locations to fill a lot more than a day.
The Fashion Institute of Design Museum
Admission is always free for families to check out the historical garments and costumes at the Fashion Institute of Design and Merchandising Museum. Expect to see literally thousands of threads worn in movies through the ages.
Credit: Mommy Poppins
YOU’LL GET TO RECHARGE.
Often times when we’re surrounded by other people, we’re expending a lot of energy. Trying to keep others happy, make them laugh, soothe their egos, read their emotions, and all of the other rigors that come along with regular interaction.
It can be mentally draining if you’re constantly connected to other people. A little alone time lets you recharge and take a break from the emotionally and mentally taxing job of constant interaction.
YOU’LL REFLECT MORE OFTEN.
Your life is always moving at a crazy fast pace. So fast in fact, that it’s probably rare when you have a moment alone to sit and reflect on your life.
Being alone gives you the perfect opportunity for a little self reflection. Since you aren’t spending so much time processing the thoughts and feelings of others, it’s the best time to turn your focus inwards.
Solitude provides the perfect environment for reflection.
YOU’LL GET IN TOUCH WITH YOUR OWN EMOTIONS.
Again, when you’re surrounded by other people all the time, you’re constantly trying to read, and cater to, the other persons’s emotions. So much so, that you could end up losing touch with your own.
When you start to enjoy being alone, you’ll gain a greater perspective for your own emotions. You’ll create a deeper understanding of what makes you happy, what upsets you, and what saddens you.
With that knowledge, it’s then easier to regulate your emotions. But it all starts with understanding how you feel, and that comes from a little bit of solitude.
YOU’LL START DOING THINGS YOU ACTUALLY ENJOY.
When you’re constantly in the company of other people, you’re always making compromises in order to find solutions that the entire group can enjoy. And unfortunately, the things you want most, may not always line up with what the group wants.
So it’s easy to enjoy being alone once you realize that doing so gives you more freedom to do the things you actually want to do.
YOU’LL BECOME MORE PRODUCTIVE.
Being in the company of other people can be fun and entertaining, but it can also seriously affect your productivity. There are times when the company of other people acts as nothing more than a distraction from getting your work done.
Time spent alone can be some of the most productive time in your life—mostly because there are less distractions, and you can just put your head down and get to work.
YOU’LL FEEL MORE INDEPENDENT.
Once you enjoy being alone, you’ll feel more confident in your ability to actually be alone. And that naturally leads to you feeling more independent.
You’ll no longer feel that anxiety, or burning desire for company, once you learn to enjoy being alone. You won’t feel the need for constant interaction with other people, or the anxiety associated with looking around and seeing no one but yourself.
YOU’LL GET A BREAK FROM CONSTANTLY TRYING TO KEEP OTHER PEOPLE HAPPY.
Life is filled with relationships, and most relationships only last when both people are kept happy. And that can turn into a draining job depending who that relationship is with. Now, this does’t only apply to personal relationships, but every kind of relationship.
Once you’re alone, the only person’s happiness you have to worry about in that moment, is your own. You can treat yourself to thing that makes you happy, but may have upset someone else.
YOU WON’T HAVE TO APOLOGIZE FOR ANYTHING.
When you start to enjoy being alone, you’ll quickly see that solitude means you don’t have to keep apologizing for what you’ve done. So often, we do things that end up upsetting other people, or hurting someone else’s feelings, and then have to quickly apologize for it.
But when you’re alone, you don’t have to apologize for anything. And that takes a lot of pressure out of most situations. You get to stop second guessing everything you say, or every move you make because you’re afraid someone is going to be offended, or saddened, and angered.
YOU’LL STOP LOOKING FOR VALIDATION.
So often we feel we the need to get the “OK” from our friends and family before we take action. We constantly look to other people for advice on what we should do next.
Of course, there are times where it’s not only perfectly acceptable to ask for advice, but downright necessary. But there are also times where we’re perfectly capable of acting on our own, be we instead of looking to others for ananswer.
When you start to spend more time alone, you’ll learn to trust your instincts and make decisions without any third party validation.
Credit: Life Hack
John Ono Lennon, MBE, born John Winston Lennon; (9 October 1940 – 8 December 1980), was an English musician, singer and songwriter who rose to worldwide fame as a founder member of the rock band the Beatles, the most commercially successful band in the history of popular music. With Paul McCartney, he formed a songwriting partnership that is one of the most celebrated of the 20th century.
Born and raised in Liverpool, as a teenager Lennon became involved in the skiffle craze; his first band, the Quarrymen, evolved into the Beatles in 1960. When the group disbanded in 1970, Lennon embarked on a solo career that produced the critically acclaimed albums John Lennon/Plastic Ono Band and Imagine, and iconic songs such as “Give Peace a Chance” and “Working Class Hero“. After his marriage to Yoko Ono in 1969, he changed his name to John Ono Lennon. Lennon disengaged himself from the music business in 1975 to raise his infant son Sean, but re-emerged with Ono in 1980 with the new album Double Fantasy. He was murdered three weeks after its release.
According to Rolling Stone during a recent appearance on The Jonathan Ross Show, Paul McCartney recounted how he found out about the death of John Lennon. The Beatle was murdered outside of his New York City apartment 34 years ago today.
“I was at home, and I got a phone call,” McCartney told the talk-show host. “It was early in the morning…. I think it was like that for everyone. It was just so horrific that you couldn’t take it in – I couldn’t take it in. Just for days, you just couldn’t think that he was gone. So, yeah, it was just a huge shock and then I had to tell Linda and the kids. It was very difficult. It was really difficult for everyone. That was like a really big shock, I think, in most people’s lives. A bit like Kennedy, there were certain moments like that.”
Many INNOCENT individuals have been imprisoned, or otherwise harmed, merely because they chose to answer questions asked by some Law Enforcement Officer or government official, agent, representative, tribunal, or employee.
It is very important to understand that the 5th Amendment protects the innocent more than the guilty.
Knowing how to assert your rights is not only a good idea to prevent from being unlawfully kidnapped or caged, but it is also a successful catalyst for change when applied on a large enough scale.
In the video below, activist Kenny Suitter, shows how to properly remain silent during police interactions. It is as simple as stating, “I do not answer questions.”
Because of the SCOTUS ruling in Salinas v. Texas, you are now expected to know that you have a right against self-incrimination, and unless you specifically and clearly invoke this right, anything you say or do not say, including your mannerisms at the time you stop talking, can be used against you. You actually have to say, “I do not answer questions.”
Don’t concern yourself with what kind of interrogation you’re in. Don’t worry about whether Salinas applies in your particular situation. Just invoke your 5th Amendment right immediately, verbally, and clearly.
Just like this:
Credit: The Free Thought Project
- Get whiter, healthier teeth
An apple won’t replace your toothbrush, but biting and chewing an apple stimulates the production of saliva in your mouth, reducing tooth decay by lowering the levels of bacteria.
- Avoid Alzheimer’s
A new study performed on mice shows that drinking apple juice could keep Alzheimer’s away and fight the effects of aging on the brain. Mice in the study that were fed an apple-enhanced diet showed higher levels of the neurotransmitter acetylcholine and did better in maze tests than those on a regular diet.
- Protect against Parkinson’s
Research has shown that people who eat fruits and other high-fibre foods gain a certain amount of protection against Parkinson’s, a disease characterized by a breakdown of the brain’s dopamine-producing nerve cells. Scientists have linked this to the free radical-fighting power of the antioxidants contained therein.
- Curb all sorts of cancers
Scientists from the American Association for Cancer Research, among others, agree that the consumption of flavonol-rich apples could help reduce your risk of developing pancreatic cancer by up to 23 per cent. Researchers at Cornell University have identified several compounds—triterpenoids—in apple peel that have potent anti-growth activities against cancer cells in the liver, colon and breast. Their earlier research found that extracts from whole apples can reduce the number and size of mammary tumours in rats. Meanwhile, the National Cancer Institute in the U.S. has recommended a high fibre intake to reduce the risk of colorectal cancer.
- Decrease your risk of diabetes
Women who eat at least one apple a day are 28 percent less likely to develop type 2 diabetes than those who don’t eat apples. Apples are loaded with soluble fibre, the key to blunting blood sugar swings.
- Reduce cholesterol
The soluble fibre found in apples binds with fats in the intestine, which translates into lower cholesterol levels and a healthier you.
- Get a healthier heart
An extensive body of research has linked high soluble fibre intake with a slower buildup of cholesterol-rich plaque in your arteries. The phenolic compound found in apple skins also prevents the cholesterol that gets into your system from solidifying on your artery walls. When plaque builds inside your arteries, it reduces blood flow to your heart, leading to coronary artery disease.
- Prevent gallstones
Gallstones form when there’s too much cholesterol in your bile for it to remain as a liquid, so it solidifies. They are particularly prevalent in the obese. To prevent gallstones, doctors recommend a diet high in fibre to help you control your weight and cholesterol levels.
- Beat diarrhea and constipation
Whether you can’t go to the bathroom or you just can’t stop, fibre found in apples can help. Fibre can either pull water out of your colon to keep things moving along when you’re backed up, or absorb excess water from your stool to slow your bowels down.
- Neutralize irritable bowel syndrome
Irritable bowel syndrome is characterized by constipation, diarrhea, and abdominal pain and bloating. To control these symptoms doctors recommend staying away from dairy and fatty foods while including a high intake of fibre in your diet.
- Avert hemorrhoids
Hemorrhoids are a swollen vein in the anal canal and while not life threatening, these veins can be very painful. They are caused by too much pressure in the pelvic and rectal areas. Part and parcel with controlling constipation, fibre can prevent you from straining too much when going to the bathroom and thereby help alleviate hemorrhoids.
- Control your weight
Many health problems are associated with being overweight, among them heart disease, stroke, high blood pressure, type 2 diabetes and sleep apnea. To manage your weight and improve your overall health, doctors recommend a diet rich in fibre. Foods high in fibre will fill you up without costing you too many calories.
- Detoxify your liver
We’re constantly consuming toxins, whether it is from drinks or food, and your liver is responsible for clearing these toxins out of your body. Many doctors are skeptical of fad detox diets, saying they have the potential to do more harm than good. Luckily, one of the best—and easiest—things you can eat to help detoxify your liver is fruits—like apples.
- Boost your immune system
Red apples contain an antioxidant called quercetin. Recent studies have found that quercetin can help boost and fortify your immune system, especially when you’re stressed out.
- Prevent cataracts
Though past studies have been divided on the issue, recent long-term studies suggest that people who have a diet rich in fruits that contain antioxidants—like apples—are 10 to 15 per cent less likely to develop cataracts.
Credit: Best Health Mag