Eat Right, Sleep Tight???

Food Talks Blog | Sponsored by The Women's Journal

Eat Right, Sleep Tight??

SleepMost of us have heard that we need less sleep as we age. So when older people spend hours awake in the middle of night or wake before the sun comes up, they tend to accept it as a normal part of ageing.  I know I approach sleep as the enemy, something to be conquered.

But do you actually need less sleep as you get older?  Most research says we need as much sleep as a twenty year old. What does control our sleep?  Your “body clock”, which is actually the circadian centres in your brain, dictates your propensity to sleepiness and wakefulness across day and night. These centres are generally influenced by light and darkness, but can also be affected by other aspects of your daily routine, such as what you eat.

Our body clock also controls the production of a hormone called melatonin, which promotes sleep. As you grow older we produce less of this hormone, which may make it more difficult for you to sleep.  Certain foods can produce melatonin.

Snack foods that can promote better sleep.

But even though difficulty sleeping may be a part of aging, that does not mean men and women over 50 cannot take steps to improve their sleeping patterns. For example, certain snack foods may help to improve quality of sleep, especially when these foods replace less healthy snacking options. While men and women over 50 should always consult with their physicians before making any changes to their diets, AARP notes that the following are a handful of snack foods that promote better sleep.

  • Almonds: Magnesium is a mineral with muscle-relaxing properties, and almonds contain enough magnesium to help men and women get a better night’s sleep. A small amount of almonds before bed might be enough to make falling and staying asleep easier.
  • Bananas: Much like almonds, bananas provide a substantial amount of magnesium. Bananas also contain the amino acid tryptophan, which many people associate with Thanksgiving turkey. While tryptophan might be most often associated with the sleepiness people feel after eating a holiday meal, it also has been linked to better sleep quality, so a banana shortly before bed might be just what you need to fall and stay asleep.
  • Cheese and crackers: One more traditional snack may just help you get a better night’s sleep. Cheese and crackers contain tryptophan and carbohydrates, which can induce a better night’s sleep and help you fall asleep sooner.
  • Cherries: Cherries contain the sleep hormone melatonin, and the AARP notes that recent studies indicated that participants who drank tart cherry juice on a daily basis fell asleep more quickly and slept longer and better than participants who did not.
  • Hummus: The primary ingredient in hummus is chickpeas, which are loaded with tryptophan, folate and vitamin B6. Folate has proven especially beneficial to older men and women who need help regulating their sleep patterns, while vitamin B6 helps the body regulate its clock.
  • Peanut butter: Peanut butter is another snacking item loaded with tryptophan. Spread some peanut butter on a carbohydrate, whether it’s a slice of toast or some crackers, before going to bed, and you may enjoy a better, longer sleep.
  • Walnuts: Like cherries, walnuts contain melatonin, which can contribute to a longer, more restful night’s sleep. Walnuts also can help regulate stress, which is a leading cause of sleeping difficulty.

Many men and women experience difficulty sleeping as they age. But the right foods may just help combat such problems and help men and women get a more adequate night’s sleep.  I’m willing to try!  Let me know if you have success sleeping better by eating right at night.


Finally Able To Take A Stand Against Arthritis & Chronic Pain

By Melissa Fitzgerald

Cindy Shoemaker was in so much pain that it hurt to stand, much less walk, even around her house. The cartilage in both of her knees was so worn down that she resorted to a painful shuffle. “My knees were always sore and swollen,” she said. “At work, they were so stiff after sitting for a while behind my desk, that when I would get up I could barely walk.”

After repeated injections of cortisone shots for the pain, Cindy’s physician, Reuben Gobezie, MD, recommended regenerative medicine, a non-surgical, outpatient therapy. “Regenerative medicine in orthopedics is a trail-blazing treatment that replaces injured tissues with new, functioning tissues – regenerated from an individual’s own adult stem cells,” said Dr. Gobezie, a renowned Orthopedic Surgeon and founder of Regen

The treatment stimulates previously damaged tissue to regain structure and recover. One month from having the procedure, Cindy was not only able to stand without pain, but also spent a day walking around the Daytona 500 race.

“My increased mobility is huge,” she said. “The racetrack was huge! I walked all over and stood for long periods of time. I would definitely recommend it and tell everyone who will listen how much better I feel.”


Healthy regenerative cells are present within fat tissues, bone marrow and adipose connective tissue. Since the cells are collected from a patient’s own tissue, they do not pose a threat for rejection when transplanted to the injured site. Using ultrasound guidance for precise placement, a physician injects the cells into the injured tendon, ligament, nerve,
muscle, bone or joint.

All of this is done in one outpatient visit. The outcome of each treatment depends upon the site and severity of the injury as well as the patient’s own healing potential.

“More and more patients are looking for ways to avoid ongoing steroid treatments or surgery and regenerative medicine can be an excellent alternative,” explains Trevor Bullock, DO, Regen Orthopedics. “Although not all patients are candidates, we offer consultations to explore individualized treatment plans for each patient.”

To find out if you are a candidate for regenerative therapy, call 844.STM.CELL (844.786.2355) to schedule an initial consultation. For more information, visit

regenorthoregen ad


Food TALKS at the Salon!

Food Talks Blog | Sponsored by The Women's Journal

Food TALKS at the Salon!

Once a month I enjoy the wit and wisdom of Laurie Cook owner of Salon Artistry in Medina as we talk about all things related to food. Laurie’s mission every month for the last twelve years is to turn me into a younger woman and wet my appetite for new food experiences.  Everyday women come together in unlikely places to talk about food.

PaleoSome days, it feels like all we ever really talk about is food. Local chefs, new food trends and the newest restaurants get Googled more often than most topics. The pictures in the collage are all Paleo tested recipes prepared by Laurie.

Food is a constant topic of discussion, and everyone wants to tell you about how awesome the kale or fresh herbs were that they found at the farmers market last weekend.

Women talk about food way more often than guys. Women get all excited about what they are eating for lunch or dinner and the new dish they have prepared.  But women are also under a great deal more pressure to be thin. Healthy eating and the newest weight-loss plan are always central to food discussions.

Laurie is always one step ahead most of us as to whom or what the newest weight loss plan is. Laurie has it down to a science; she knows what food she can order at what restaurant so dining out is enjoyable even when watching calories.

At one time mentioning Dieting was met with embarrassment especially when it was obvious we had put on a few extra pounds.  You never quite knew if someone was trying to politely and discreetly tell you your waist line was expanding. Weight-loss attitudes are personal and develop over a life-time.  Healthy weight-loss discussion has become acceptable in all social settings. There is a natural tension that exists between loving food and wanting to lose weight.  Laurie talks about weight-loss in a healthy and thoughtful way leaving you wanting to know more.

Listed below are three cookbooks Laurie Cook recommends to add to your library of cookbooks.

Trim Healthy Mama:  Authors Serene Allison and Pearl Barrett provide a comprehensive, Biblically-sound, effective and delicious way to eat for health and weight loss. Written with humor and thorough research, this book will entertain, enlighten and encourage women (and men!) to feed their bodies and souls the way God created us to thrive. Separating scientific realities from the fads, this book addresses the diverse needs of adults and growing children. You’ll never look at food and health the same way again.

Practical Paleo: A Customized Approach to Health and a Whole-Foods Lifestyle by Diane Sanfilippo (Author),

Our great-grandmothers didn’t need nutrition lessons—then again, they weren’t forced to wade through aisle after aisle of packaged foods touting outlandish health claims and confusing marketing jargon. Over the last few decades, we’ve forgotten what “real food” is—and we’re left desperately seeking foods that will truly nourish our bodies. We’re disillusioned with the “conventional wisdom” for good reason—it’s gotten us nowhere.

Achieving optimal health without calorie-counting, diet foods, or feelings of deprivation has never been easier. Practical Paleo explains why avoiding both processed foods and foods marketed as “healthy”—like grains, legumes, and pasteurized dairy—will improve how you look and feel and lead to lasting weight loss. Even better—you may reduce or completely eliminate symptoms associated with common health disorders!

Practical Paleo is jam-packed with over 120 easy recipes, all with special notes about common food allergens including nightshades and FODMAPs. Meal plans are also included.

What Is the Paleo Grubs Book?

Switching to a Paleo diet can be difficult when not enough guidance is provided, as you have to follow new diet rules and completely adjust your lifestyle so that it is similar to your forefathers’. Finding the best recipes to lose weight, improve your health and achieve a sense of well-being might be impossible if you are looking into an average cookbook, but not if you look into a Paleo cookbook. The Paleo Grubs Book provides a valuable source of effective and delicious Paleo recipes for all tastes. With over 470 recipes included, the cookbook packs step-by-step directions that allow even the least experienced person to cook Paleo meals with little effort.

You Can’t Solve Problems with Instant Coffee

If you’re old enough, you may remember a time when the only thing “instant” was instant coffee – magic crystals that, when mixed with hot water, turned into actual coffee.

Today, however, almost everything is “instant.”

There are 24-hour news channels so we don’t have to wait until tomorrow or the evening news broadcast for the details of today’s events. A political protest, earthquake, armed conflict, volcanic eruption, or major sporting event can occur almost anywhere in the world, and thanks to satellite communications, in an instant, the rest of the world not only knows about it, but people are watching streaming video of the event as it unfolds.

The moment a head of state, politician, or celebrity says or does something noteworthy (or more often, not so noteworthy), it’s instantly recorded, reported, and repeated in the media.

We are living in an age that caters to instant gratification…where “fast” is often not fast enough.

So what does the need for instant gratification have to do with solving problems?

Because of our “instant” programming, we expect instant solutions to problems. And that expectation often causes us to too quickly analyze problems and too quickly come up with solutions.

Instant analysis; instant solutions; yield instant results. But, the results don’t last, and the problems, or variations of them, resurface.


In the rush to solve problems, the “real” problems are not identified. Instead, the analyses and solutions are focused primarily on the “observed” problems – which are only manifestations of the real problems. Consequently, solutions are aimed at the “effect” rather than at the “cause.” And, when causal relationships are not fully explored, or perhaps ignored, the resulting solutions (like instant coffee that is only vaguely related to “real” brewed coffee) are only vaguely related to the “real” problems, and their outcomes are temporary, at best.

Learn to look at problems as the “effect” – the outcome of a system, process, or other chain of events. Then, before looking for solutions, identify what precipitated the outcome – which link in the chain may have given way. Finding the weak link will start you on a path toward a real solution.

Once you’ve identified the weak link, you must determine what caused it to be weak. Was it weak to begin with, or did something happen to weaken it? Then, when you’ve determined the underlying cause for the weakness…look for its underlying cause.

You may have to dig down a few layers to uncover the root cause. Only then can you begin to develop a lasting solution for the “real” problem.

You do this by asking emotionally driven “Pain” questions. The first pain someone shares is what we call the surface pain, it is usually intellectual in nature, and is never the “real” problem. If you ask them to further explain and clarify and dig deeper, you will get the emotional issues or challenges they are facing, and not only will they get more emotionally involved in wanting to make a change (hopefully to your company), but you will get to the root cause.

It will take more than an instant to fully analyze problems. You must be willing to invest the time and look below the surface for the real causes for the weak links. It will take longer, but the resulting solutions will last longer.

If you are interested in learning more about Ken Guest, the Ruby Group and Sandler Training and the programs or training offerings available, please contact Ken Guest at 330.421.7347.

sandler training

The many uses of vinegar!

Food Talks Blog | Sponsored by The Women's Journal

The many uses for vinegar!

VinegarRecently, I heard vinegar was being used as a part of a weight-loss program.  I knew vinegar had many uses but not weight loss. The information I found regarding the use of vinegar was truly an amazing; weed control, ant deterrent, cleaning product and even helpful when dieting.  I know if you check your kitchen pantry you will probably find a bottle of vinegar.

Vinegar can add a much-needed tang to favorite recipes and even improve the leavening function of some baking ingredients, its power extends far beyond the kitchen.

Many are surprised upon learning how much vinegar can do. A sour-tasting liquid that contains acetic acid, vinegar can be used as a cleaning product and an influential ingredient in many recipes. Vinegar also is relatively inexpensive, making it a cost-effective home staple.

If you are ready to get more from that versatile vinegar in your kitchen pantry, explore the following ways to put it to use.


Vinegar is an effective cleaning fluid, perhaps best known for producing streak-free windows. Vinegar also can dissolve dirt from painted walls and remove grime from woodwork.

By boiling 1/4 cup of white distilled vinegar in the microwave with a cup of water, you can loosen splattered-on food and deodorize the appliance. Vinegar also can be used to deodorize garbage disposals, coffee makers and kitchen drains. It’s an effective means to removing pet odors from carpeting as well.

Around the bathroom, use vinegar to remove soap scum film from shower doors and tile surfaces. Remove stubborn toilet bowl stains as well. Corrosion and hard water can clog shower-heads, and by soaking the shower nozzle in vinegar overnight, you can dislodge any material.

You can rely on vinegar when cleaning up around your home office as well. Vinegar can help clean sticky scissor blades or remove ballpoint-pen marks from surfaces. A vinegar-and-water solution can be used to clean keyboards and other electronic equipment. Apply with a damp cloth rather than spraying the solution directly onto the electronics.

Lawn and garden

Vinegar makes an effective weed deterrent and can kill grass that grows between the cracks on sidewalks and driveways.  Acid-loving plants, such as rhododendrons or azaleas, can benefit from a little vinegar mixed in when watering.

If you want to keep ants at bay, use vinegar when cleaning outdoor patio furniture or spray it around areas that are susceptible to ant infestations. You may find the ants steer clear of the smell.

Health and beauty

Some people say that vinegar can be used as an appetite suppressant. Using it on prepared foods may help you to eat less. Vinegar is handy for relieving the pains associated with sunburns and jellyfish stings. Dot irritated areas with vinegar to relieve pain and itching.

Because vinegar can act as an antibacterial, gargling it can alleviate some throat ailments. Even if it can’t prevent illness, a vinegar gargle can soothe throat soreness. Apple cider vinegar also may help soothe an upset stomach. Use two teaspoons of the vinegar to one cup of water.

Some people have used vinegar to soften skin and remove corns from feet. It also may dissolve warts. Be sure to check with a doctor before using vinegar to verify its safety with regard to your particular situation.

In addition to each of these uses, vinegar is handy in the laundry room, helping to remove stains and rinse detergents from fabrics more easily.

Who knew?

Solving the Pain Puzzle

By Dr. Scott L. Rose

Many people suffer from a variety of head and neck pain. Unfortunately, a good percentage of these people are incorrectly diagnosed, not diagnosed at all, not treated, or being treated in a manner that does not address the problem correctly.

When your physician diagnosed you with headaches, did they even look at your bite? You suffer from chronic neck aches, pain in the shoulders, etc. Did your doctor look at the relationship between your maxilla and mandible? Did anyone ever try to correlate sleep issues with your posture and facial pain? Probably not. Understanding the relationship between facial muscles, jaw position, sleep, posture, diet, and habits is not only crucial, it is the essential towards making a proper diagnosis. Only then can an effective treatment plan be formulated. I cannot tell you how many times patients come in after months of having their neck adjusted for neck pain and headaches. The problem is the bite is never addressed, and sleep issues are never looked at. This is not to say that their treatment was wrong. But it was based on incomplete information. So while it may be useful, other components of necessary therapy are not even addressed.

I think part of the problem is that sometimes each healthcare provider thinks their treatment is the “cure.” It’s like trying to bake a cake and only using flour.

Proper treatment is more often than not a team effort. As a patient myself of headaches, TMJ, neck pain, and sleep apnea, I can 100% tell you that no one person can do it all. As a patient myself, I have been very careful in selecting individual health care specialists who understand the importance of teamwork. The only missing ingredient to success is a patient who is tired of being in pain, and is committed to working with people who listen, care, and communicate.

Scott Rose

Food TALKS at the Library! 

Food Talks Blog | Sponsored by The Women's Journal

Enthusiasm for cooking was evident in the room as the aromas of ten picture perfect dishes graced the Library conference table! 

CaptureDo you love browsing through cookbooks & trying new recipes?  Do you enjoy sampling and sharing new dishes?  Have you ever cracked open a cookbook at the library and your mouth waters over the photos, and you wonder what it would be like to make & taste such a wonderful dish?

Then grab your apron and sign up for the Seville Library’s Cookbook book club!

Beth Myers a library associate picks the cookbook and you select and make a recipe from that cookbook, then members meet the first Wednesday of the month at the Library to share the delicious samples.

April Cookbook: Bean by Bean is the definitive cookbook on beans. It’s a 175-plus recipe cornucopia overflowing with information, kitchen wisdom, lore, anecdotes, and a zest for good food and good times.

Food Enthusiasts prepared recipes ranging from cornbread’s, hummus made with natural peanut butter and black-eye peas, a five bean vinegar-based bean salad, re-fried beans, a savory lentil tapenade, green bean soup with bacon and onion and two desserts with oatmeal the centerpiece of both.  I’m sure for some, Bean to Bean recipes were not the norm. I know a few dishes took me out of my taste comfort zone.  And that is always a good thing for a food enthusiast.

The Author*: The cookbook selected for April was Bean to Bean by prolific author Crescent Dragonwagon.  Dragonwagon Crescent Dragonwagon, the author of the James Beard Award-winning Passionate Vegetarian, The Cornbread Gospels, Dairy Hollow House Soup & Bread Cookbook, many children’s books, and two novels.

Dragonwagon is a Southern Yankee: though born in New York, for 18 years she was innkeeper/chef/co-owner of Dairy Hollow House, an acclaimed country inn in the Ozark Mountain community of Eureka Springs, Arkansas, where she resided for 36 years. But, since 2002, she has lived in Westminster West, Vermont.

Dragonwagon has the distinction of having prepared beans and cornbread for a president (Bill Clinton), titled royalty (Princess Elizabeth of Yugoslavia), a world-renowned feminist (Betty Friedan) and Marilyn Monroe’s first biographer (Maurice Zolotow). She teaches two writing workshops, Deep Feast: Writing the World through Food, and Fearless Writing, around the world (the latter, she teaches once a year, in the Whole Enchilada version, from her own home hilltop in the Green Mountains). She has appeared on Good Morning America, Today, TVFN, & CNN.

She lives, writes, and cooks in the 1795 farmhouse which once belonged to her aunt, at which she spent summers when a child. She shares the place with her partner, filmmaker David Koff, and, often, numerous well-fed friends. An ardent gardener, she’s currently growing 4 different varieties of bush beans, and 5 of pole beans. .. under the supervision of her large and amiable tabby cat, Cattywhompus (who can usually be found rolling in the catmint). *Dragonwagon bio was obtained from Google.

May Cookbook: Beth has selected the Relaxed Kitchen by Brigit Binns author of 18 cookbooks, including many titles from Williams-Sonoma, as well as The Low Carb Gourmet, The Palm Restaurant Cookbook, Polenta, and Cuisine Naturelle.

Call Beth Myers at the Seville Library if you are interested in joining this group of food enthusiasts as they treat their taste buds to new flavors, ideas and cultures.  300-769-2852


How Hungry is America?

Food Talks Blog | Sponsored by The Women's Journal


New Food Hardship Report: What You Should Know

FRAC released today “How Hungry is America?” its latest look at Gallup survey data on food hardship. This report reviews 2014 data for the nation, every state, and 100 of the country’s largest MSAs. Here are five things you should know.

  1. One in six American households (17.2 percent) said in 2014 that there had been times over the past 12 months that they didn’t have enough money to buy food that they or their families needed.
  2. What that means – the economy is improving, but tens of millions of people are still struggling to afford the basics.
  3. There’s not one state that is free from hunger. Even the “best” state on the report’s Food Hardship Index, North Dakota, has one in eleven households struggling to afford enough food. Nine states have more than one in five households struggling.
  4. Such high food hardship rates are unacceptable, yet some in Congress continue to propose huge cuts to proven and effective programs, such as the Supplemental Nutrition Assistance Program (SNAP), school meals programs, and other supports.
  5. What you can do: Tell your Members of Congress that you want them to solve hunger by strengthening our nation’s safety net. Oppose efforts to cut nutrition programs. Add your name today to our Support SNAP petition.

Share the news: What is #foodhardship? That’s the struggle to afford enough food. See how it affects your state in @fractweets report.

About the Report
How Hungry is America? contains data throughout 2014 for every state and (for 2013 and 2014 combined) 100 of the country’s largest metropolitan areas (MSA). The data were gathered as part of the Gallup-Healthways Well-Being Index project, which has been interviewing hundreds of households daily since January 2008. FRAC has analyzed responses to the question: “Have there been times in the past twelve months when you did not have enough money to buy food that you or your family needed?” A “yes” answer to this question is considered to signal that the household experienced food hardship. The full report is available at

What is One of The MOST Important DECISIONS You’ll Ever Make?

HEALTH INSURANCE. Your entire family’s well-being DEPENDS on it.

“Should I Buy Insurance From An Independent Agent?”

In 2015, everyone is required to have insurance. Many consumers do not realize they have choices that go beyond what is offered on the government website. Selecting the right health insurance is one of the most important decisions you will make this year. Many of the plans can seem like they are written in a foreign language and the information overload can make your head spin.

Roni Bell, a licensed agent with HealthMarkets Insurance Agency, can help you and your family shop for the best health insurance plan to fit your needs. Roni and her team have opened a beautiful new o“ffice centrally located in Brunswick to better serve her customers in Northeast Ohio. With over 15 years experience, she is able to design a healthcare solution to fit her customer’s needs and budget, as well as explain the ins and outs of each plan.

“Life Events Can Change Your Insurance Needs. My passion is to help individuals of all ages and income levels become savvy health consumers. Are you going through a major life changing event? Retirement, divorce, job loss… I would love the opportunity to sit
down with you and help you find a solution that is right for your health needs and budget.” – Roni


1. Identify the “must-haves.” You can’t foresee a sudden injury or illness, but some medical needs can be anticipated.

2. Know Your Budget. We can help you find the right balance of premium and deductible that will work with your budget.

3. Check the network. If you have a primary care physician and specialists you like, be sure they’re in the network of any plan you consider buying.

HealthMarkets handles all types of insurance, including:
• Health Insurance
• Medicare
• Life Insurance
• Dental Insurance
• Vision Insurance
• Disability Insurance
• Accident Insurance
• Critical Illness Insurance
• Cancer Insurance
• Annuity
• Long-Term Care Insurance
• Wellness Programs

Finding the Right Low-Cost Health Coverage Has Never Been Easier.

health markets

HealthMarkets Insurance Agency is the d/b/a of Insphere Insurance Solutions, Inc. which is licensed as an insurance agency in all 50 states and DC. Not all agents are licensed to sell all products. Service and product availability varies by state. HMIA000899

Challenge the Chef – the DISH List! Can You?

Food Talks Blog | Sponsored by The Women's Journal


Tell us what five to six items you have in your refrigerator or in your
pantry and local Chef Ryan Marino, Owner of Corkscrew Saloon in
Medina will prepare a dish using those ingredients. The Chef can use
two other ingredients they have on hand. Of course, the Chef can use
salt, pepper and one type of fat (i.e. – butter, oil, etc).
Submit your DISH list to
If your DISH List is chosen your Chef prepared DISH will be featured in the June
issue of MC Women’s Journal Food Talks Blog, Facebook, and Twitter.