The Ultimate Vampire Resource and Directory

HAPPY HOLIDAYS and BEST WISHES for YOU AND YOUR Loved Ones!
18:22 Dec 18 2010
Times Read: 804




Well, my dear reader, is me!!!!, this time we are going to chat about, taking those pesky nap at the cave, you know, that thing humans called sleep.

Are you feeling crabby lately? It could be you aren’t getting enough sleep.

Work, household chores and family responsibilities can put a damper on your Z-time. When other unexpected challenges are factored in such as financial worries, layoffs (yes, Vampires work), relationship issues (yes, we got feelings and emotions) or illness (yes, we get sick) quality sleep may be more difficult to come by.



You many not be able eliminate all of your worries, but, creating a peaceful environment can help you adopt healthier habits that can assist with a better night’s sleep.

Here are some quick tips to get your ZZZ’s:



* Go to bed and get up at about the same time every day, even on the weekends. Sticking to a schedule helps reinforce your body's sleep-wake cycle and can help you fall asleep more easily at night.



* Don't eat or drink large amounts before bedtime. Eat a light dinner at least two hours before sleeping. Too much liquid can cause you to wake up repeatedly during the night.



* Avoid nicotine, caffeine and alcohol in the evening. Nicotine and caffeine are stimulants that can keep you awake. Your body doesn't store caffeine, but it takes many hours to eliminate it and its effects. And although alcohol is a sedative, it can also disrupt sleep.



* Exercise regularly. Regular physical activity, especially aerobic exercise, can help you fall asleep faster and make your sleep more restful.



* Make your bedroom cool, dark, quiet and comfortable. Create a room that's ideal for sleeping. Adjust the lighting, temperature, humidity and noise level to your preferences.



* Sleep primarily at night. Daytime naps may steal hours from nighttime slumber. Limit daytime sleep to about a half-hour and make it during mid-afternoon. If you work nights, keep your window coverings closed so that sunlight, which adjusts the body's internal clock, doesn't interrupt your sleep. If you have a day job and sleep at night, but still have trouble waking up, leave the window coverings open and let the sunlight help awaken you.



* Choose a comfortable mattress and pillow. Features of a good bed are subjective and differ for each person. But make sure you have a bed that's comfortable. If you share your bed, make sure there's enough room for two. Children and pets are often disruptive, so you may need to set limits on how often they sleep in bed with you.



* Start a relaxing bedtime routine. Do the same things each night to tell your body it's time to wind down. This may include taking a warm bath or shower, reading a book, or listening to soothing music. Relaxing activities done with lowered lights can help ease the transition between wakefulness and sleepiness.



* Go to bed when you're tired and turn out the lights. If you don't fall asleep within 15 to 20 minutes, get up and do something else. Go back to bed when you're tired. Don't agonize over falling asleep. The stress will only prevent sleep.



* Use sleeping pills only as a last resort. Check with your doctor before taking any sleep medications. He or she can make sure the pills won't interact with your other medications or with an existing medical condition. Your doctor can also help you determine the best dosage. If you do take a sleep medication, reduce the dosage gradually when you want to quit, and never mix alcohol and sleeping pills. If you feel sleepy or dizzy during the day, talk to your doctor about changing the dosage or discontinuing the pills.

Did You Know…

Optimal sleep is seven to eight hours of sleep each night. Poor sleep over long periods of time can cause or contribute to high blood pressure, stroke, heart attach, congestive heart failure, and/or diabetes- not to mentioned drowsy driving, which can result in serious car accidents.

Screen for Obstructive Sleep Apnea (OSA) if you experience sleep disturbances, you may have obstructive sleep apnea (OSA). If you answer “yes” to two (or more) of these questions you should consult with a doctor:



* Do you snore?

* Are you excessively tired during the day?

* Have you been told you stop breathing during sleep?

* Do you have a history of hypertension?

* Is your neck size greater than 17 inches (male) or less than16 inches (female)?

Weight Loss Sabotage
17:42 Dec 12 2010
Times Read: 815



Just for you, My little Vampire, a little taste of the Dr.

Too much of a good thing can sabotage your weight loss efforts. Be mindful about the portions you consume. By simply cutting 100 calories each day, you can lose up to 10 pounds in one year. Remember the key is to practice moderation and to be sensible about your selections.

Here are a few tips to be mindful about:

· Pre-measured packs. Those 100-calorie snacks may seem like a good way to ensure you’re not overindulging at snack time, but that’s only if you stop at one. The little bags can work as an appetite teaser and tempt you to reach for more.

· Diet treats. Research shows that people eating low-fat foods end up consuming twice as many calories as those who go for the real thing. You’ll probably be better off choosing a smaller version of a standard cookie than several reduced-fat ones.

· Liquid calories. It’s easy to forget how many calories you’re taking in when they come in a glass. Remember that it’s possible to drink your way to weight gain even if you’re sticking to a strict diet, food-wise.

· Fat-free salad dressings. What these dressings save in fat, many of them make up for in sugar. Don’t assume you can feel virtuous for dousing your greens in a fat-free dressing.

· Super snacks. While some diets advocate periodic snacking throughout the day to avoid bingeing at meals, it’s easy to overdo it. Snacks that are too big or too frequent can have just the opposite effect from what you’re aiming for.

Surviving the Winter Blues
17:41 Dec 12 2010
Times Read: 816




GRRRRR...It's ColD.....I am bored!!!! Get $#@^%$ of that couch and get busy...VR Soldier!!!!!

Motivation is the key to achieving long-term success; the greater challenge is finding ways to stay motivated.

Here are some quick tips:

• When you feel like you are starting to get burn out, change things up.

• Set new goals once you have accomplished old ones.

• Change your scenery, try different locations.

• Experiment with new workouts, classes and DVD’s.

Did You Know…

If you have internet you can access a wide array of free workouts. Check it out! Workouts range from 6 minutes to one hour and include Yoga, Pilates, Dance, Kickboxing, strength training and much more.

6 More Tips to Keep You Going:

1. Exercise, of course.

Affirmation: I am going to bundle up and head outside, no matter what the weather. Not only will the exercise do my body good, but the glimpse of sunlight and Vitamin D will help boost my mood all day long.

2. Sleep- so often ignored.

Affirmation: There is no reason to stay up until midnight every night so instead of watching reality TV into the late hours, I am going to turn off the TV and get some good sleep.
3. Eat better.

Affirmation: I have admitted my problem with stress eating. The reality is that too many sugar loaded and fatty foods make me feel worse, not better. I need to make healthy food choices to help give my body the energy it needs.

4. Schedule exercise.

Affirmation: My body and my health are just as important as any other appointment. I will make time and work on being the best that I can be.

5. Be flexible.

Affirmation: It’s OK to take a day off every now and then, as long as I commit to getting back on track ASAP.

6. Hold on tight and enjoy the ride.

Affirmation: Yes, winter might be downer but it is a fact of life. I can’t change the weather, so I might as well just accept it and have a little fun.

Nothing Again Starbucks!
02:02 Dec 05 2010
Times Read: 825








What’s in Your Java?



Did you know that an extra 200 calories a day



can add up to 21 extra pounds added to your body per year!



Your daily specialty Java fix can add up especially when you opt for creamy varieties with a whipped topping.



Hey, Little Vampire, Here are some scary facts:



YOU COULD DRINK:



Starbucks peppermint white chocolate mocha with whole milk and whipped cream (venti)



700 calories



27g fat (17g saturated)



95g sugars



OR EAT THIS INSTEAD:



For the same calories, you could eat 17 1/2 spangler candy canes.



YOU COULD DRINK:



Starbucks eggnog latte with whole milk (venti)



630 calories



30g fat (18g saturated)



64g sugars



OR EAT THIS INSTEAD:



For the same amount of sugar, you could eat two slices of pumpkin pie.



TRY THIS:



For a Starbucks coffee with seasonal spice, you could try a grande “skinny” cinnamon dolce latte made with skim milk and a sugar-free flavor shot (130 calories, 0g fat, 17g sugars). The switch will save you 500 calories — and, if you have a slice of pumpkin pie (280 calories) too, you’ll eat more and still avoid 220 calories.



Source: David Zinczenko, author of the best-selling “Eat This, Not That!”



Don’t give up your daily ritual, but choose wisely and adjust your coffee order to make it more calories conscious.



Try these “guilt-free” tips:







* Black Coffee - It is not the coffee that makes you gain weight, but all the extras that go in the drink. A medium-size regular cup of coffee has about 10 calories and 0 grams of sugar. You can control how much of those extras you put in your coffee. So order a black coffee and ask for the extras on the side and pour them in yourself.







* Say “No!” to Whipping Cream - By saying NO to whipped cream, you can reduce your calories of the drink about 80 to 130 calories. This will also reduce the fat content of your drink by about 8 to 12 grams.







* Sweeteners - Request a calorie-free sweetener like Sweet'N Low, Splenda, or Equal instead of sugar.







* Sugar-Free Syrup - The sugar-free syrup adds no additional calories or fat to your drink.







* Chocolate - A tablespoon of chocolate syrup is 50 calories. Some coffee drinks with chocolate contain as much as 1/4 cup (1/4 cup = 4 tablespoons = 200 calories). A light version of chocolate syrup gives you about 1/2 the calories.







* Milk – You can save up to 140 calories by ordering reduced fat or skim milk instead of cream..