FOODS TO HELP YOU SLEEP

. 5 surprising foods to help you sleep better. 

Have trouble getting to bed or staying asleep? You're not alone. The Centers for Disease Control and Prevention (CDC) estimates one in four American adults get less than the daily recommended seven to eight hours of sleep. That insufficient shuteye is leaving them more at risk of diabetes, heart disease, depression and obesity. THE BIGGEST SLEEP MYTHS, DEBUNKED But don't reach for that bottle of NyQuil. Luckily, you can improve your sleep by simply changing up your diet. When you can't snooze, reach for these eats: 1. Meat When it comes to sleep-inducing fare, people often think of the Thanksgiving favorite turkey. But gamier meat like elk, goose, goat and rabbit are your best bet for promoting zzzs, as these options contain even more of turkey's key sleep ingredient, the essential amino acid tryptophan. Tryptophan can help you catch more shuteye because it contains the calming hormone serotonin, but elk, for example, contains three times as much of the ingredient as turkey. How to enjoy: Try mixing your favorite gamey meat with a complex carb like brown rice to help better ferry tryptophan to the brain. 2. Garbanzo beans Not into gamey meat? Garbanzo beans are also a great source of tryptophan. As a plus, they're easier to find in your local grocery store - just head to the canned foods aisle. How to enjoy: For a bedtime snack, dig into some homemade or store-bought hummus with crudité or whole-wheat crackers. AGING ISN'T KILLING US, LACK OF SLEEP IS 3. Tart cherries Tart cherries offer a natural source of melatonin, a hormone responsible for the sleep-wake cycle in humans. An easy way to get them year-round is by picking up a bottle of tart cherry juice, as research shows the benefits are the same as eating the whole fruit. A study published in the European Journal of Nutrition showed that subjects who drank tart cherry juice for seven days slept longer and better compared to those who didn't. How to enjoy: Aim for an 8-ounce glass daily, and steer clear of varieties with added sugar. 4. Pumpkin seeds Next Halloween, salvage those seeds from your jack o' lantern, as they're proven to help you clock more snooze time. Pumpkin seeds contain the vital mineral magnesium, which promotes muscle relaxation and lowers levels of the stress hormone cortisol, among other benefits. How to enjoy: Whip up a salad with arugula, low-fat goat cheese and salt-ree pumpkin seeds for a sleep-friendly dinner.  5. Tuna One of the least expensive and most accessible types of fish can also help you snooze more soundly. A 100-gram portion of tuna contains 1 milligram of vitamin B6, which helps convert tryptophan into serotonin - that aforementioned calming hormone that can aid sleep regulation. How to enjoy: Combine chopped celery and carrot sticks with low-fat mayonnaise, lemon juice and canned tuna in water. Spread the mixture onto whole-wheat crackers, and voila, you have an afternoon or midnight snack that can help you wake up feeling more refreshed. 

OH THOSE BLOOMING AGE SPOTS

The 6 best ways to get rid of age spots. 

As you get older, you likely will notice parts of your skin changing color to light brown, gray or black - a common effect the beauty industry calls age spots, also called liver spots or sun spots. "With age, and exposure to environmental triggers like UV light, our pigment-producing cells in the skin go into overdrive," dermatologist Dr. Joshua Zeichner told Fox News. "That leads to an increased production of pigments, which leads to dark spots in the skin. AGING ISN'T KILLING US, LACK OF SLEEP IS Those discolorations can do a number on our self-confidence, but the good news is, certain techniques can help banish them.  Zeichner and Dr. Mary Stevenson, an assistant professor in the Ronald O. Perelman Department of Dermatology at NYU Langone Medical Center, gave their best tips on getting rid of age spots: 1. Use protective creams to nourish the skin. To help return your skin to its normal color, opt for skin-brightening sunscreens. Zeichner suggested products from theAveeno Positively Radiant line, which contain soy, an ingredient that can calm and lighten age spots. STUDY IDENTIFIES THE BEST EXERCISE TO REVERSE SIGNS OF AGING To avoid further damage, apply an antioxidant cream with ingredients like vitamins and E, which can help reduce inflammation in the skin, Zeichner said. He explained these products can prevent interfering with collagen, a protein that prevents wrinkles, and halt further pigment production. 2. Look for over-the-counter products that can lighten dark spots. Creams with ingredients like hydroquinone, kojic acid, niacinamide, and arbutin all interfere with pigment production, Zeichner explained. These are all bleaching agents, but Stevenson cautioned they may not be effective for every patient, so she advised consulting your dermatologist before using one. IS COLLAGEN REALLY AN ANTI-AGING CURE-ALL? 3. See a dermatologist for a laser treatment. Targeted laser treatments can destroy the pigment of specific age spots, similar to how tattoo removal lasers work, Zeichner explained. 4. Go for a chemical peel. A chemical peel is a mild acid that, when applied, damages the outer skin layer, Zeichner said. The healing process that follows eliminates some of the skin's darker pigmentation.  5. Schedule an office visit for cryosurgery. Dermatologists can use liquid nitrogen to freeze the cells of your age spot, helping to destroy it, Stevenson said. 6. Remember: Prevention is always the best cure. "The best treatment is prevention to begin with," Zeichner said. Stevenson agreed, noting that sunscreens with physical blockers like zinc oxide can help protect the skin. 

KEEP ON SMILING

Uh... 

A teacher was telling her class about plant names that have the word "dog" in them: dog-rose, dogwood, dog violet. She asked the class if they could name another flower with the preface "dog." Steven raised his hand and said, "How about a 'collie' flower!" 

Shopping Advice 

Kathy was shopping in the mall with her two children and a display in the window of a lingerie store caught her eye. "Do you think Daddy would like this?" she asked the kids, as she pointed to the lacy pajamas with matching robe. "No way," four-year-old Ryan replied. "Daddy would NEVER wear that!" 

Bachelor Cooking 

Two confirmed bachelors were sitting and talking. Their conversation drifted from sports to cooking. "I got a cookbook once," said the first, "but I could never do anything with it." "Too much fancy cooking in it?" asked the second. "You said it. Every one of the recipes began the same way, 'Take a clean dish and...'" 

Shorts 

• Yeah, I'm a bird lover. Mostly chicken. Mostly fried.
• I'm not fat, I'm just easier to see.
• Never judge people by their relatives.
• Money used to talk. Then it whispered. Now it just sneaks off.

Faith 

An old pastor stood in his pulpit addressing the congregation about the drought that had lasted for at least eight months. As all stood filled with faith, he told the congregation they would gather that night for prayer. "Folks we are going to pray for rain so come prepared to see God move in a great way." That night as many assembled the old pastor stood and asked a simple question. "Folks, where are your umbrellas?"

REMEMBER WHEN-BARNEY FIFE

Barney Fife was a deputy sheriff in the sleepy little town of Newber, NC. He appeared often in the first five years of the show, The Andy Griffith Show, Gomer Pyle was his cousin along with Andy Taylor (Andy Griffith), who was the sheriff. The Andy Griffith Show ran from 1960-1968.

Barney was played by actor Jesse Donald “Don” Knotts. Don was born in Morgantown, West Virginia on July 21, 1924. He had three brothers. His dad was a farmer and he had a nervous breakdown when Don was born to his 40 year old wife. Due to his dad mental conditions of schizophrenia and alcoholism, Don’s early life was terrorized by his dad with a knife. His father died when Don was 13, of pneumonia. Don and his brothers were raised by their mother, who ran a boarding house in Morgantown. She died in 1969 at the age of 84.

After graduating from Morgantown High School, Don joined the Army and served during WWII. Most of his service was with a group of performers, used to entertain the troops. After a failed attempt  in New York to get his comedy going he returned home to West Virginia. He graduated from West Virginia University in 1948 with a degree in education.

Even before graduating high school, Don began performing as a ventriloquist and comedian at various church and school functions. He used a dummy named Danny “Hooch” Matador.

Later in life, Don developed lung cancer and he died on February 24, 2006 in Los Angeles, California at the age of 81. He was buried in the family plot.

SELECTED KROGER SPECIALS FOR THE UPCOMING WEEK

Buying Groceries on a Budget

Kroger Sale Dates: Wednesday, April 26, – Midnight Tue, May 9, 2017 (Must have Card)

 

Meats: Boneless Pork Loin, Fresh $1.47 lb Limit 2; Kroger Bacon 3 lb $9.99; Jennie O Ground Turkey, Fresh 85% Lean, 16 oz 2/$5.00

Fruit: Strawberries 16 oz 2/$3.00

Bread: Kroger Bread 20 oz $.88 cents Select Varieties

Vegetables: Sweet Corn on the Cob, Fresh 3/$1.00; Avocadoes $.88 cents each

Miscellaneous: Eggs Grade A dozen $.77 cents; Marie Callenders Dinners or Pot Pie 12-18 oz or Healthy Choice Dinners 9-13.5 oz 5/$10.00; Michelina Entrée 4.5-9.5 oz or Banquet Pot Pies 7 oz $.89 cents Select Varieties

IN MEMORY OF BRUCE HUFFMAN

Bruce Huffman attended the School For the Blind and graduated in 1976.  I thought some of our readers of the blog might remember him.  Below is his obituary.

LOUIE BRUCE HUFFMAN, of Little Rock, died April 20, 2017. Born June 7, 1956 at Malvern, Ark., he was the son of Erath Franklin and Norma Lee Graham Huffman. The last 13 years of his IRS service he was an instructor for the visually impaired and trained them in tax law and tax accounts. There were at least several hundred people that went through his training. He also assisted the visually impaired in obtaining jobs and careers. He was preceded in death by his parents, and daughter, Lynda C. Huffman. Survivors include his wife, Rebecca Huffman, of Little Rock; children, Wilma Leeann Huffman, Leslie Carman of Florida, Norma Huffman and Lisa Zurligen of Utah, Lori McHughes of Texas, and Lee Davenport of Arkansas; his brother, Greg Huffman; aunt, Mary Sue Clardy and many other family members and friends. Funeral service will be 2 p.m. Tuesday, April 25 in the chapel of Griffin Leggett Healey & Roth, 5800 W. 12th St., Little Rock, (501) 661-9111 with Tracy Bennett officiating. Burial will follow at 4:30 p.m. at Rest Haven Cemetery at Malvern, Ark. Visitation will be Tuesday from 1 p.m. until service time at the funeral home. To sign the online guestbook, go to www.griffinleggetthealeyroth.com .

THIS WEEKS SELECTED SPECIALS FOR WALGREENS AND DOLLAR GENERAL

Buying Groceries on a Budget

Dollar General Sale Dates: April 23 – April 29, 2017

 

Meats: Starkist Chunk Lite Tuna in Water or Oil 5 oz $.70 cents

Dairy: Imperial Margarine 16 oz $1.25

Miscellaneous: Hunts Pasta Sauce 24 oz $.95 cents Assorted Varieties: Nutella 13 oz or Jif Peanut Butter 28 oz Assorted or Peter Pan Creamy Peanut Butter 28 oz $3.50

Paper Items: Dollar General Foam Cups, Foam Trays, Form Plates, Form Bowls; Paper Napkins $1.00 package

                     Smart & Simple Freezer Bags; Aluminum Foil; Snack Bags; Heavy Duty Cutlery; Trash Bags $1.00 package

 

 

Buying Groceries on a Budget

Walgreen Sale Dates: April 23 – April 29, 2017

 

Meats: Circular coupon Items: Chicken of the Sea Solid White Tuna or Pink Salmon 5 oz can 4/$5.00 Limit 6; Bubble Bee Pink Salmon 14.75 oz 2/$5.00 Limit 2; Atlanta Celebrity Canned Ham 12 oz 2/$5.00 Limit 4;

Meats: Butterball ground turkey 16 oz 2/$5.00 or $2.79 each

Miscellaneous: Quaker Oats 1 Minute 18 oz 2/$3.00 or $1.69 each

Eggs: Nice Brand A or AA dz $.99 cents

Juice: Simple Orange Juice or Tropicana 100% Orange Juice 59 oz 2/$6.00