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Berries Before Bed: How Antioxidants Work To Promote Good Health

Hibernating bears gorge in the wild berry patches before going down for their winter naps.  It turns out that the special phytochemicals in any red or blue berries-- phenolics-- have antioxidant benefits that can prevent the ever-present dangerous oxygen free radicals from damaging your cells.

If bears enjoy so many health-sustaining benefits from berries, what about you?

Perhaps you already have a protocol in place to build berries into your breakfast?  You make a berry smoothie, or heap your porridge with berries.  This feed of berries goes a long way to preventing free radical damage during your day.

Then you prepare and eat your supper/dinner (whatever you call your last meal of the day).  You feel sort of depleted by the stressful events that came before and throw together your favourite comfort foods-- maybe a burger and fries with a beer on the side.  Maybe a full-out three course meal with the family with a nice green salad... and animal fats and peeled veggies and cake and ice cream for dessert. Yum yum and you're done for the day.

Dr. Nikos Linardakis, MD, and author of Ten Natural Ways to a Good Night's Sleep, suggests that the time to take in a surge of phenolics is about two to four hours before going to bed.  (It is always a good idea to stop eating at least two hours before bedtime-- four is preferred).  The antioxidants will armour your body for the recovery and repair to your cells that is the natural role of a proper sleep.  The antioxidants you get before going to bed will stay in your bloodstream for about 8 hours before being processed through by your liver or kidneys and eliminated.

The proanthocyanidins in cranberries or blueberries (just examples) offer antioxidant and antibacterial gifts.  Your berry smoothie last night can turf out that cold or flu bug trying to get into your respiratory system at work today or delete the glommy bacteria trying to make its way up your urinary tract walls.  Dr. Linardakis was the first scientist to promote the benefits of antioxidants for sleep.

The next morning after having made a berry smoothie your last food item 2-4 hours before going to bed, you should also enjoy more energy and less grogginess!  Sounds very Win-Win to me!

Here are a couple of smoothie recipes from the Smoothie Moves site that you might want to try:

Locavar Black and Blue Smoothie Recipe

Blueberry Breakfast Bomb


The Saskatoon Berry (AKA June Berry) is a high antioxidant berry shown in the salad in the above vegan supper bowl. Find out more about the saskatoon berry and some recipes HERE.

Chia Puddings with Berries make a delicious high-omega and protein snack full of as many antioxidants as you want to stuff in!  Get this and other yummy superfood chia recipes HERE.

Cognitive Behavioural Therapy (CBT) for Better Sleep

CBT- or Cognitive Behavioural Therapy- is a type of "talk therapy."  CBT is particularly useful in helping people to relax so that we can get the sleep that has been evading us.

The treatment looks at ways of untangling distorted thoughts, beliefs, attitudes-- that with certain behaviours-- develop into disorders.  If we can't fall asleep, it is likely that changing the way we think and act can be helpful in overcoming these disorders.  Too, learning healthy coping skills can also help.

CBT is a merge of Behavioural Therapy (developed in the early 1900s) and Cognitive Therapy (the "Talk Therapy" begun in the 1960s). 

CBT has been effectively used to treat mild depression, anxiety in adults, and coping with the impact of Multiple Sclerosis.  CBT is used to treat several aspects of mental illness and personality disorder.  

There are many subsets of the original CBT, including: Cognitive-Emotional Behavioural Therapy; Mindfulness-based Cognitive Behavioural Hypnotherapy and Unified Protocol, among other types.  CBT, and its subsets, function to demonstrate how emotions, thoughts, and behaviours all influence each other.  Distortions, or false beliefs, etc., result in distortions in the other areas of cognition and behaviour.  Identifying the distortions and challenging the distortions is the first step in changing the unhelpful thoughts, beliefs, attitudes and behaviours to more helpful ones for effective social and interpersonal functioning.



1. CBT has been shown to be an effective alternative to drug therapy

2. CBT can be less expensive than the usual "talk therapy" since most CBT clients can learn to recognize and monitor the distorted thoughts, attitudes, beliefs and actions, and make the necessary changes to their thoughts and actions.  CBT clients might start out with visits to a psychologist but in a short time, the skilled CBT practitioner will have passed on the necessary learning and encouragement so that we are potentially free of endless appointments and unnecessary long-term dependence on the therapist that can result with non-CBT modalities.  Successfully 'doing our own CBT' can result in saving a truck-load of cash to invest in a healthy, more satisfying lifestyle with good sleep patterns.

Work through some of the issues that are creating worry, self-blame, shame, frustration and anxiety so that you can sleep like you did as a youngster after a day in the park! (maybe better)

Click on the image below to register for
A complete professional Cognitive Behavioural Therapy (CBT) treatment plan for anxiety and panic disorder. FREE FREE FREE

Here is a sample free 16 hour online course that uses CBT to overcome Anxiety and Panic disorders.  The instructor states in the introductory video that he once had anxiety disorder and worked to overcome it to the extent that he knows he will never have that disorder again!  Most of us who don't sleep well are dealing with some level of anxiety, so this is well worth sampling for free (NO SPAM).