I don’t know of anyone that hasn’t had some trouble sleeping at some point in their life.  Many people seem to just find it a common annoyance they learn to deal with but it’s far more than that.  Quality sleep…7-8 hours a night…is very important to not only your quality of life but also your health.  While not always easy to come by, a good night’s sleep might be easier to obtain than you might think.

Many health problems are made worse by lack of sleep and some of the most serious potential problems associated with chronic sleep deprivation are high blood pressure, diabetes, heart attack, heart failure, and stroke.  Over time it can also lead to premature wrinkling and dark under eye circles.

Here are some things to try and some to avoid that could aid you in counting more Z’s very soon:

During the Daytime:

  1. Expose yourself to bright sunlight in the morning to fully wake you up.
  2. Spend more time outside during the daylight and let in as much natural light as possible both at home and at work.
  3. Get some exercise during daylight hours to stimulate hormones like cortisol.
  4. Limit caffeine and nicotine as both stimulants can take hours to leave your system; especially avoid it 4 hours before going to sleep.

At Night:

  1. Avoid big evening meals, especially heavy, rich foods and spicy or acidic fare as they can cause stomach upset and heartburn…keeping you awake.
  2. Steer clear of alcohol before bed; while it might help you relax it interferes with your sleep cycle once you’re out.
  3. Don’t have too many liquids in the evening…so you can avoid too many bathroom trips, disrupting sleep.
  4. Avoid bright screens within 1-2 hours of bedtime…the blue light from your phone, tablet, computer, or TV is especially disruptive.
  5. A dark and cool room is the best for quality sleep.

With just a little bit of effort and some important lifestyle adjustments you can get a quality amount of restorative sleep and improve not only your mood but your health as well.

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Our Creative Bioscience website is getting a makeover at this time and some of the content isn’t yet on the site.  Therefore, I thought today I would post the protocol and diet that must be followed when using our Hcg1234 and 1234 Diet Drops products so it was readily available.

Lifestyle:  At Creative Bioscience, we have customized the diet protocol to meet your individual needs.

Place 10 drops under your tongue 3 times per day and choose food items from our allowed foods list below. The first two days are loading days where you eat fatty foods and take the drops.  Day 3 is the first day of the diet phase where you reduce calories and follow the diet.  Exercise is not required, although you may work out if you choose to as long as you increase your protein intake.

In order to have the greatest success with this diet, we advise you to choose the cleanest, most wholesome food you can find if organic is an option for you. Be sure to read the nutritional content on everything that you consume. Try to become very aware of what you put into your body.

We have listed calorie counts for all of the allowed foods. To ensure accuracy, cross reference our list with the nutritional values from the foods you consume. Track your calories daily. You can follow this diet until you have reached your goal weight or until the maximum of six weeks is up. Drink plenty of water. If you feel hungry during the diet, eat more vegetables.  Have three balanced meals each day consisting mostly of protein and vegetables while limiting fruit serving sizes and omitting the starch category (if desired) for the best results.  You must remove all of the fat from meat (no marbling) and the skin from the chicken and turkey then weigh it before cooking.

Carefully match your calories to your activity level and then keep both at the same level throughout the diet phase for the best results.  It takes trial and error so start out slowly and carefully monitor your weight loss so you can make adjustments.

Allowed Foods List

Protein:  3.5 oz. per portion (to be weighed before cooking) make protein 50% of your daily calorie intake.

  1. Egg Whites (6 total) – 100 calories
  2. Chicken Breast – 110 calories
  3. Turkey Breast – 115 calories
  4. Extra Lean Ground Beef (95% lean) – 135 calories
  5. Eye of Round – 180 calories
  6. Flank Steak – 165 calories
  7. Top sirloin – 190 calories
  8. Bison (buffalo) – 110 calories
  9. Venison (deer) – 120 calories
  10. Tuna Fish (canned in water) – 80 calories
  11. Steak, Lobster – 95 calories
  12. Crab – 85 calories
  13. Shrimp – 110 calories
  14. Scallops – 95 calories
  15. Orange Roughy – 75 calories
  16. Cod – 85 calories
  17. Flounder, Sole – 90 calories
  18. Sea Bass, Tilapia – 100 calories
  19. Halibut, Mahi-Mahi – 110 calories

Vegetarian Protein:  The calorie content varies, check the nutritional label for portion sizes and corresponding calories.  (please email support for Vegan Protein options)

  • Tofu (firm or extra firm) – 75-100 calories per 3.5 oz. serving
  • Tofu “Miracle” Noodles – 20 calories per 3.5 oz. serving

Dairy Protein:  Make sure all selections are “non-fat” or “skim”

  • Skim Milk – 1 Cup (8 oz.) – 90 calories
  • Yogurt (plain, non-fat) – ¾ cup (6 oz.) – 103 calories
  • Cottage Cheese (plain, non-fat) – ¾ cup (6 oz.) – 100 calories

Vegetables:  All measurements are to be done BEFORE cooking

  • Lettuce (any variety) – 1 cup – 10 calories
  • Cucumbers – 1 cup – 20 calories
  • Tomatoes – 1 cup – 35 calories
  • Celery – 1 cup – 20 calories
  • Onions – 1 cup – 65 calories
  • Spinach – 1 cup – 10 calories
  • Chard – 1 cup – 10 calories
  • Fennel – 1 cup – 30 calories
  • Red Radishes – 1 cup – 20 calories
  • Asparagus – 1 cup – 30 calories
  • Cabbage – 1 cup – 25 calories
  • Chicory – 1 cup – 40 calories
  • Beet Greens – 1 cup – 10 calories

You can make a salad totaling 2 cups of a few different vegetables just be sure to accurately calculate your portion sizes and the corresponding calories. However, it’s recommended you have just one item at a time for ease of digestion and better results.

Fruit: 

  • Apple – 1 medium – 95 calories
  • Orange – 1 medium – 85 calories
  • Grapefruit – ½ cup (sections) – 50 calories
  • Strawberries – 1 cup (sliced) – 50 calories
  • Blueberries – ½ cup (whole) – 40 calories

Starches:  One serving equals 1 piece (not the serving size on the box)

  • Melba Toast – 1 cracker – 15 calories
  • Grissini Breadstick – 1 breadstick – 15 calories
  • Ak-Mak Crackers – 1 piece (separated at the perforation) – 20 calories
  • Wasa “Lite” Crackers – 1 piece – 25-45 calories (depending on the variety – carefully read the label)

Beverages:  You can consume unlimited amounts of the following liquids; consume at least 3 liters of water every day in addition to the other “free” beverages.

  • Black Coffee – no creamer (only 1 tbl. of fat free milk per day is allowed for use in coffee and/or tea; does not count as a dairy selection.
  • Tea – plain black or green tea only, self–brewed. You may sweeten with Stevia or Saccharin and flavor with either a fresh lemon, lime or orange only. No additional added flavors or ingredients in the tea packets or bags including fruits, rosebuds, roots, honey, etc. (absolutely no pre-made or pre-bottled teas)
  • Water – distilled is best
  • Sparkling (Pellegrino, Perrier, etc.) and Mineral Water (no flavored varieties of either)

Sweeteners:

  • Only Stevia and Saccharin (Sweet ‘N Low) are allowed.
  • Aspartame, Sucralose (Splenda) and regular sugar are not allowed.

Spices/Seasonings:  You can use any spice you want, just be sure it doesn’t contain sugar or starch. Salt and pepper are allowed. Read the ingredients of everything you consume, even a minor intake of something that is not allowed can stall you.

Chewing Gum:  You can have gum, but be sure it is flavored ONLY with Xylitol (a natural sweetener). Most use Aspartame as well, which is not allowed. Avoid spices with sugar and/or starch

Tips for Success:

  1. Make different food selections every meal and each day for the best weight loss; keep accurate accounts of serving sizes and their calories.
  2. Avoid having too much red meat, shrimp, tomatoes and/or oranges.
  3. Drink plenty of water and avoid too much salt; try incorporating Green Tea for an added metabolism boost.
  4. Incorporate some exercise daily…walking, yoga, swimming, cycling, etc. – adjusting your calories up or down depending on your activity level.
  5. If you have any question please call our 24 hour support line at 877-744-1224 or email support@creativebioscience.com our diet specialists are always available to help.

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With the flu running rampant throughout the country, and the virulent strain affecting so many, it’s more important than ever to practice good virus prevention.  Growing up my family always had the mantra “An ounce of prevention is worth a pound of cure” and that’s never been more applicable than now.

Here are some suggestions for mitigating the inevitable contact you will have with these viruses and the ill people carrying them:

Wash your hands:  Every time you shake someone’s hand wash yours!  In fact, wash your hands often regardless to get rid of as many germs as possible.

Don’t touch your face:  Touching your eyes, nose, or mouth are the ways germs get into your system.  These sebaceous glands are the quickest way to introduce germs into the body so avoid touching them and increase your chances of staying healthy.

Eat healthy:  Eat plenty of fresh fruits and vegetables along with lean protein to support your immune system.  It’s a lot easier than fighting off an illness.

Stay hydrated:  Be sure to increase your fluid intake (water mainly) and limit excess sugary drinks and empty calorie selections.  Dehydration is taxing on the body and can weaken the immune system.

Get quality rest & sleep more:  Give your body a chance to fight off germs by not burning the candle at both ends.  Resting and getting plenty of restorative sleep (at least 8 hours) is vital to maintaining a healthy body and supporting your immune system.

Get some exercise:  Get your heart pumping and work up a sweat to enhance healthy immune function.  It’s also a part of keeping your body running at optimal levels.

Stay away from symptomatic people:  Keep your distance from people who are sneezing, coughing, and generally looking unwell.  It seems obvious but keeping a safe distance goes a long way in preventing illness.

Sanitize yourself:  Alcohol-based hand sanitizers and wipes can really help keep you healthy.  Not only clean your hands but also things like your cell phone, stationary phone, tv remote, door knobs, faucets, cabinet & refrigerator handles, steering wheel & dashboard controls, along with any “community surfaces” (both at home and at work) that are suspect.

Practicing some good prevention techniques goes a long way in staying healthy.  It’s a frightening thought how many people we come in contact with on a daily basis and then come home to our loved ones, possibly carrying some dangerous germs.  Keep yourself and your family safe and healthy with some of these necessary things and enjoy your illness-free winter!

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Everyone knows about those annoying (and sometimes painful) sounds your joints can make:  POP!  CRACK!  SNAP!  GRIND!  There are different benign reasons why joints make these noises, but sometimes it’s not a good reason.

In a joint there is synovial fluid that acts as a lubricant and this fluid contains the gases oxygen, nitrogen, and carbon dioxide that “pop” or “crack” when you stretch the joint capsule.  This gas is rapidly released, forming bubbles.  In order to crack the same joint again you have to wait until the gases return to the synovial fluid.

Sometimes the movement of joints, tendons, and ligaments can cause the “pop” or “crack”.  When the joint moves then the tendon’s position changes and it moves slightly out of place and when it moves back into place you might hear the sound.  The noise can also be attributed to a tightening of the ligaments so they become noisy with movement.

The more alarming (and sometimes painful) reason for loud joints is damage to the joint.  Arthritis (Osteoarthritis and Rheumatoid Arthritis), bursitis, gout, strains, sprains, and other injuries all cause joint problems.  Inflammation also plays a role in joint pain and is usually present with all joint damage.  The goal of any treatment is to reduce pain and inflammation while preserving joint function…and sometimes it’s possible to achieve some level of joint “repair”.

Creative Bioscience has a very effective product…Joint Formula…that contains a clinically tested type 2 collagen ingredient believed to promote joint health and structure as well as joint lubrication and mobility.  Along with tart cherry and ginger our Joint Formula addresses reducing joint inflammation, providing lubrication, and repairing the structure of the joint.  You can read about the product and benefits of each ingredient on our website www.creativebioscience.com

When combined with a healthy, anti-inflammatory diet and some regular, gentle exercise our Joint Formula might help you improve your joint issues for better mobility, pain reduction, and joint protection.  Start the year off by helping your body help you not only feel better but move better as well!

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Show your liver some love!

by Michelle on January 9, 2018

With the holidays behind us I think we all might be dealing with the downside of excess.  Whether you spent too much money, ate too much, drank too much, or just overdid “life” in general there is always the recovery period that seems to take a toll.  Sometimes the recovery takes more than a few lifestyle “tweaks” to accomplish, but with January being a time of renewal and a focus on health some things are easier to accomplish than others.

Everyone jumps into a regimen of exercise and healthy eating, but are you caring for your insides so your body can benefit from your efforts?  There is a lot of talk about “gut health” and yes, that’s important for overall health, but sometimes an important organ is forgotten…your liver.  The liver is responsible for several important metabolic functions:

  • Converting nutrients into usable substances, storing and supplying cells with these substances by filtering blood coming from the digestive tract
  • Detoxifying chemicals from the blood and metabolizing medications
  • Recycling old red blood cells and making proteins important for blood clotting
  • Producing bile for the breakdown of fats for energy
  • Keeping blood glucose at a constant, stable level

These are just some of the important functions of the liver.

Many people aren’t even aware that they might need to do a bit of detoxing of their liver to help it complete the many important functions that contribute to a healthy body.  Sometimes only when the liver is ailing and presenting a problem do people pay attention to this important organ.  Even healthy individuals could benefit from some sort of liver-supporting regimen and product so why not start the year off with this?

We have our Liver Formula that contains many beneficial ingredients shown to promote liver health and deep detoxification of not only the liver but the whole body.  You can read all about the product ingredients on our website using this link:

https://www.creativebioscience.com/products/liver-formula.html

Our Liver Formula can help in your efforts to be healthier through diet and exercise by getting your liver in the best shape in can be and keeping it there so its important functions can support your body.

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A nice cold drink on a hot day is very satisfying but not something you might want when it’s freezing outside.  While water is always vital for your health regardless of the season, staying hydrated during the colder months is crucial if you want to remain healthy.

Your body needs water to not only stay hydrated but it also helps regulate body temperature and is essential to the function of cells, tissues, and organs.  Water can also give your immune system a boost and help you keep from getting sick during peak cold and flu season along with increasing your metabolism and helping you feel full longer.

Many people don’t like “plain water” and want to use flavor “drops” or “powders” to get in the necessary hydration.  While these aren’t that terrible they do add unnecessary elements that sometimes cause bloating and adverse reactions.  You can try adding lemons or limes for flavor and even berries, cucumber, mint, etc. if plain water just isn’t for you.

Hot beverages count towards your water content as well.  Tea, hot water with lemon or a nice cup of green tea not only keep you hydrated by are known to boost your metabolism as well.  Be cautious of powdered hot drink mixes as most contain a lot of sugar.

You can also eat your water!  Several fruits and vegetables have a high water content that can help you reach your daily intake goals.  Broccoli, celery, cucumbers, mixed greens, strawberries, watermelon, pears, and grapefruit are just a few of the foods that help you stay hydrated.

Don’t drink the wrong things either!  Caffeine and alcohol can dehydrate your body and so can soda and coffee.  Many people feel that wine isn’t going to dehydrate them but that’s just not the case…wine still isn’t a good option for hydration so limited consumption is advised.

Remember too that a humidifier is useful in adding moisture to the dry winter air and can help keep you hydrated while preventing a scratchy throat and dry skin.  It’s crucial to stay hydrated in cold weather and with a little bit of forethought and planning it’s really not that difficult to do.

 

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Dieting myths to ditch!

by Michelle on January 2, 2018

With the “new year new you” craze in full swing there are a lot of things you’re going to be hearing about what you “should” be doing, eating, thinking, etc. but here are some things that aren’t worth much when it comes to dropping pounds, getting healthy, and just feeling better in general.

Myth #1

You can eat whatever you want if you workout

Weight loss requires fewer calories eaten than burned…that’s it!  You must work out AND eat smart/healthy to see results.

Myth #2

You’ll burn more calories/fat if you don’t eat before a workout

You have to properly fuel your body in order for it to garner the benefits of a workout.  Also, if you’re overly hungry afterwards you run the high risk of eating more calories than you just burned…undoing everything!

Myth #3

All calories are created equally

Eating 300 calories of chicken is NOT the same as eating 300 calories of cake!  The body uses and stores calories differently depending on the nutrients that each food is comprised of.

Myth #4

You can’t eat at night if you want to lose weight

Eating too many calories all day long is what causes weight issues…not just at night.  Although, eating too late at night can interrupt quality sleep and/or cause digestive problems.

Myth #5

You can eat as much as you want as long as it’s healthy

While healthy food options contain very beneficial elements they also contain calories…some more than others.  Be sure to keep track of not only the portion size of healthy fare but ALSO the calories!

Slow and steady wins the race is the best approach to permanent weight loss!  Eat better, eat less, and move more…that’s what works every time!

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Yoga poses for stress reduction

by Michelle on December 28, 2017

Sometimes more than breathing or a nap is needed to help us calm down.  Yoga is a good way to restore some balance and serenity to your life when things seem hectic and out of control.  Whatever fitness level you might be on there is a yoga pose and an adaptation you can do for stress relief.

Check out the website www.yogajournal.com for step-by-step instructions on how to do these and many more poses:

Child’s Post:  quiets the mind and eases stress; benefits the nervous system and lymphatic system.

Bridge Pose:  provides gentle stretching of the back and legs, reduces anxiety, fatigue, backaches, headaches, and insomnia; may be therapeutic for high blood pressure.

Standing Forward Bend:  stretches the hamstrings, thighs, and hips; thought to relieve stress, fatigue, and mild depression.

Corpse Pose:  puts the body at ease and emphasizes total relaxation; can trigger a state of deep rest that slows breathing, lowers blood pressure, and quiets the nervous system.

Legs-Up-The-Wall Pose:  Helps reduce stress, and helps renew blood and lymphatic drainage back into the heart area.

Cat Pose:  Soothes and stretches the lower back, and relieves stress while massaging the spine.

Cow Pose:  Gently warms the spine, relieves stress and calms the mind; massages and stimulates the organs and creates emotional balance.

Dolphin Pose:  Quiets the mind, alleviates stress, and reduces anxiety; stretches the shoulders, neck, and spine.

Head-To-Knee Forward Bend:  Calms the mind, helps relieve mild depression, anxiety, fatigue, headache, menstrual discomfort, and insomnia.

Easy Pose:  Promotes inner calm, opens the hips, lengthens the spine, and increases serenity; eliminates anxiety, and relieves physical and mental exhaustion.

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Foods that help fight cold & flu

by Michelle on December 26, 2017

It happens to us all at one time or another, and colder weather seems to bring it on even more.  Helping your body fight off the bacteria and viruses that cause the common cold and even influenza is easier when you eat items that aid your immune system…and can even make your symptoms better.

Here are some of the beneficial foods that can get you on the path to beating that bacteria and even in overcoming whatever virus plagues you:

Garlic:  Allicin, garlic’s major active component, is responsible for its antimicrobial & antibacterial properties.  Garlic helps promote healthy gut flora which rids the body of toxins, bacteria, and viruses.  Eating garlic is the best way to reap the benefits but you can also take a garlic supplement.

Beef:  An immune system booster and a good source of zinc (important in the development of white blood cells…the body’s defenders).  The extra protein in beef also supports the body in building antibodies & fighting off infection.

Sweet Potato:  A great source of vitamin A which plays a key role in maintaining the health of your mucosal surfaces (inside the nose, in the gastrointestinal tract, and your skin).  Keeping these mucus membranes healthy is key to keeping infections at bay.

Turmeric:  A superfood that has been used for thousands of years in Ayurvedic medicine for a myriad of applications.  It’s high in antioxidants and is considered a natural anti-inflammatory that when taken on a daily basis is known to relieve the body of toxins.  People who consume turmeric are less susceptible to colds, coughs, and congestion.

Dark Leafy Greens:  Items like spinach, kale, Swiss chard & arugula are great sources of vitamin C (a cold-fighting powerhouse).  Getting adequate amounts of Vitamin C can reduce the duration of a cold.

Wild Salmon:  This food item is rich in not only healthy omega-3 fatty acids but also Vitamin D, which is critical or fending off colds and flu.  It’s been shown that healthy levels of Vitamin D helped people have fewer respiratory tract infections and aided in helping you feel better faster after getting sick.

Chicken Soup:  The hot broth raises the temperature in the body and airways, loosening mucus secretions.  The amino acid cysteine in chicken resembles a medication that’s used to treat bronchitis (keeping the lungs clear) while the protein and vegetables give your body a “super-vitamin” of sorts to aid in getting better.

What to Avoid:  Dairy (tends to promote mucus production), fatty foods (may cause stomach upset), sweets (sugar can suppress the immune system and cause inflammation), spicy foods (may cause stomach upset).

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How to burn off those calories!

by Michelle on December 22, 2017

After a beautiful holiday meal the only thing on most people’s mind is relaxing…and maybe taking a nap!  That’s fine sometimes, but if you want to try and burn off some of those calories you might want to get moving.  With a full stomach it’s not advisable to be too active since your body is trying to process what was eaten, but some gentle activity is actually good for digestion.

Here are lists of some activities that you can try for about thirty minutes to an hour:

(Total calories burned depends on variables like gender, age, weight, muscle mass, etc. as well as intensity)

ACTIVITY (MILD – MODERATE) 30 MINUTES 60 MINUTES
Yoga (light effort; NOT hot yoga) 86 calories burned 171 calories burned
Walking (light to moderate) 93 calories burned 185 calories burned
Cleaning (moderate activity) 113 calories burned 225 calories burned
Dancing (mild movements) 137 calories burned 273 calories burned
Biking (light, moderate effort) 197 calories burned 393 calories burned

 

(Please be sure to wait 3-4 hours after you have finished eating to try these activities)

ACTIVITY (MODERATE – INTENSE) 30 MINUTES 60 MINUTES
Swimming (moderate effort) 202 calories burned 403 calories burned
Skiing (general downhill, moderate effort) 239 calories burned 477 calories burned
Ice Skating (moderate effort) 239 calories burned 477 calories burned
Basketball (moderate effort) 248 calories burned 495 calories burned
Running (moderate speed) 256 calories burned 512 calories burned

 

Even if you don’t feel like being active after eating a lot keep in mind that staying vertical is key to good digestion.  Even reclining beyond forty five degrees can cause problems.  So enjoy that delicious meal and those that you share it with!

 

 

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