January 8th 2024
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Wellness Mama Blog | Simple Answers for Healthier Families
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Authentic Italian food is a big tradition in our family. Over the years I’ve come up with plenty of healthy twists on our favorite Italian dishes that fit our lifestyle. One of the most delicious recipes is this homemade spaghetti sauce that goes great on rice noodles, zucchini noodles, and of course homemade meatballs. Why …
January 8th 2024
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Wellness Mama Blog | Simple Answers for Healthier Families
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Several years ago, I started experimenting with water fasting. Over the years, I’ve found it to be an amazing experience, so much so that I continue to do it every year, several times a year. I’ve seen so many benefits, not just health-wise but also mentally and spiritually. It’s been a fun journey to take …
This Rainbow Egg Roll Skillet is surprisingly quick and easy to make and offers everything you need for a nourishing meal in one hearty pan.
You can choose ground chicken or turkey as the protein source, and opt for pre-shredded coleslaw mix or thinly slice up some cabbage at home. Cabbage contains a powerful compound called sulforaphane, an isothiocyanate which has antimicrobial and anticarcinogenic properties. It’s also rich in fiber to support a balanced gut microbiome and elimination.
I love the zestiness of fresh ginger and garlic in this recipe. Ginger is an essential ingredient in any healthy kitchen, as it contains compounds like 6-gingerol and 6-shogaol which have anti-inflammatory effects by inhibiting the production of inflammatory mediators like certain prostaglandins and cytokines.
I know this will become a new weekday favorite!
Wishing you health and happiness, Mark Hyman, MD
Ingredients:
2 tablespoons avocado oil
16 ounces ground chicken or turkey (93% lean/7% fat)
3 garlic cloves, minced
1 tablespoon fresh ginger, minced
1 (12-ounce) bag coleslaw mix (or about 1 ½ cups shredded cabbage and carrots)
⅓ cup coconut aminos
⅓ cup sliced scallions
¼ cup dry roasted cashews
1 tablespoon toasted sesame seeds
Unsweetened or low-sugar sriracha
Garnish
Lime wedges
Fresh cilantro
Method:
1. Place a large deep skillet over medium-high heat. Once the pan is hot, add the avocado oil and ground chicken or turkey and brown for about 5 minutes, breaking up the ground meat using a wooden spoon.
2. After the chicken or turkey has been browning, add the minced garlic and fresh ginger into the pan and continue to cook for 2 more minutes.
3. Add the coleslaw mix and stir, cooking for around 3 more minutes. Add the coconut aminos and let the chicken and veggies soak up the flavors for 5 more minutes.
4. Remove from heat and add the scallions. Toss.
5. Top with roasted cashews and toasted sesame seeds, then drizzle sriracha on top of the skillet. Serve with optional lime wedges and cilantro on top.
Nutritional analysis per serving: Calories: 386, Total Fat: 24g, Saturated Fat: 5g, Cholesterol: 121mg, Fiber: 3g, Protein: 29g, Carbohydrates: 15g, Sodium: 462mg, Sugars: 8g, Net Carbs: 12g
If you live with Crohn’s disease, you’re probably all too familiar with the bathroom sprints you need to make whenever you have the urge to go. But one symptom you might not immediately link to your Crohn’s disease is insomnia.
If you’re tossing and turning in bed, you’re not alone. Poor sleep quality is common in people with Crohn’s disease, and it’s associated with Crohn’s complications and relapses.
Whether it’s Crohn’s disease symptoms, anxiety, or something else keeping you up at night, a lack of sleep could make your condition even harder to manage. While there’s no quick fix for insomnia, therapy could be the key to more restful nights.
Can Crohn’s disease cause sleep problems?
In short, yes. At least half of people with Crohn’s don’t get their full 7–9 hours of sleep each night. This percentage is even higher in people with active Crohn’s disease. In other words, the more severe your symptoms, the more likely you are to be short on shut-eye.
Why does Crohn’s make it so hard to sleep? Experts say a few factors may be to blame. Gastrointestinal (GI) pain, nighttime wake-ups to use the bathroom, and anxiety associated with living with a chronic condition can all make sleep harder to come by.
More inflammation can equal more Crohn’s flares. According to one 2020 study, people with Crohn’s disease who have insomnia end up in the hospital more often and are more likely to need surgery than those who sleep soundly.
Why is Crohn’s disease worse at night?
It’s not like Crohn’s symptoms only rev up at bedtime. But a lack of sleep could flare up your symptoms in the overnight hours. More pain and more frequent bathroom trips can mean less sleep for you.
From there, it’s easy to get stuck in a cycle of no sleep, more symptoms — rinse and repeat.
How to get better sleep with Crohn’s disease
When you see your doc about your Crohn’s disease symptoms, it’s important to have a convo about sleep too. Your GI doctor may send you to a sleep specialist to investigate whether you also have sleep apnea or restless legs syndrome. Sleep disorders like these often overlap with inflammatory bowel diseases such as Crohn’s disease.
Taking steps to manage your Crohn’s symptoms is one key to better sleep. The more your disease is flaring, the more likely you are to have insomnia. You might need to try a few meds, such as biologics, to find one that helps get your inflammation under control.
A type of therapy called cognitive behavioral therapy for insomnia might also help with the pain, inflammation, and anxiety that can keep you up at night. For this treatment, you meet with a sleep psychologist or another specialist for 6–8 sessions. They can teach you how to relax and connect your thoughts to sleep in a more positive way.
Here are a few other tips to help you get more sleep:
Stick to a schedule: Try to wake up and go to sleep at the same times every day. Yes, even on the weekends!
Turn off your screens an hour before bed: The blue light from your phone and tablet can throw your circadian rhythm (your sleep-wake cycle) out of whack.
Don’t force it: If you can’t sleep, get out of bed and do something calming (we’re talking about reading, not playing video games) until you feel tired.
Skip the after-dinner cappuccino: Caffeine can keep you up at night. You might also want to avoid drinking alcohol close to bedtime.
Set your bedroom up for max sleep: That means lights off, temperature cool, and music turned way down (whenever possible).
Best sleeping positions for Crohn’s disease
There’s no evidence that one sleep position is better than any other for Crohn’s disease. But if you’re a stomach or back sleeper, you might want to try rolling over onto your side. Sleeping on your belly puts extra pressure on your GI tract, and snoozing on your back could make sleep apnea and snoring worse.
Takeaway
Crohn’s disease is more than just a GI disease. It can affect many areas of your life, including your sleep. And the sleep disruptions it causes could make your disease flare even more.
You don’t have to let Crohn’s-fueled insomnia rule your nights. Talking with your doctor, getting on the right meds, and getting into a good sleep routine can help you reclaim the Zzz’s you’ve been missing out on.
Read the full article here:
https://greatist.com/crohns/get-better-sleep
Press-on nails are a quick fix for fabulous nails on the fly. They’re a lifesaver when you need a last-minute style boost and offer endless options from glittery gel glam to sleek and chic. But there comes a time when those dazzling digits need to make way for the next nail adventure.
The challenge? These little beauties can hold on for dear life, leaving you wondering how to bid them farewell without damaging your natural nails. But, with the right tools and tips, you can slide them off like a pro without drama.
So, get ready to part ways with those temporary talons like a nail-savvy superstar. Ready? Continue reading to dive in.
PavlovskiJenya/Getty Images
Grab your tools
Before you embark on your journey to press-on nail freedom, ensure your nail liberation squad is ready for action. Here’s what you’ll need:
A small bowl to create a cozy soaking spa for your nails.
Nail clippers will come in handy for trimming your press-ons to a manageable length.
Cuticle nippers are useful for taming any stubborn cuticles that might get in the way.
Acetone-based nail polish remover helps dissolve the adhesive and release your press-on nails.
Cotton balls or pads are the best way to apply nail polish remover and gently wrap your nails.
Aluminum foil or nail clips keep the cotton wool pads in position.
A wooden cuticle stick will help you gently remove the press-on nails.
A nail file shapes and smooths your natural nails post-removal.
A gentle buffer is perfect for bringing out the natural shine in your newly liberated nails.
Having these items at arm’s reach will make the removal process smoother than a fresh coat of polish. No need to scramble around with your nails hanging on for dear life — you’ll have everything you need right at your fingertips!
Now, let’s check out the steps for fuss-free nail removal.
How to remove press-on nails
Here’s a step-by-step guide on how to remove press-on nails.
Step 1: Prep your nails
Before you dive into the removal, consider snipping your press-ons down to a manageable length.
This step is optional, though, and if you want to reuse your nails, skip it. But if your nails are super-duper long, trimming them can speed up removal and make it less daunting.
Step 2: Soak it up
Here’s where the magic begins. Prepare a small bowl of warm, soapy water and give those digits a mini-spa experience. Soaking the nails for around 10 minutes should help loosen them.
You may find that rocking the nails back and forth in the soapy water gets the water in contact with the adhesive, increasing its loosening effects.
Alternatively, you can use acetone instead of water. Grab a cotton ball or pad, drench it with the acetone-based nail polish remover, and pop one on each nail. Wrap the nails in aluminum foil or use nail clips to hold the cotton in place. You’ll create the perfect environment to allow the acetone to work its charm.
Channel your inner Zen master and let your nails relax for about 15 minutes. This gives the acetone enough time to weaken the adhesive bond between your press-ons and natural nails.
Step 3: Slide and glide
After your relaxing nail soaks, it’s time to gently slide off the press-on nails using the wooden cuticle stick. Start from one side and slowly work your way across. If you encounter any resistance, don’t force it — return to soaking for a few more minutes.
Step 4: Tend to your nails
Now that your press-ons are history, give your natural nails some love. Use the nail file to shape them to your liking, smooth out rough edges, and follow up with a gentle buffer to bring out their natural shine.
Next, nip away any gnarly cuticles to ensure everything looks tip-top. Finish with a nourishing nail and cuticle oil to keep your nails in optimal shape. If you plan on rocking falsies again soon, give your nails a breather before your next press-on party to prevent brittle nails.
Takeaway
When it’s time to remove your press-on nails, it’s just three simple to free the fingers and then some aftercare.
Start by trimming your nails if they’re super long, then soaking them in warm, soapy water or acetone-based nail polish remover. Next, gently slide off the press-ons with a wooden cuticle stick, and that’s it, you’ve nailed it!
Read the full article here:
https://greatist.com/live/how-to-remove-press-on-nails
