Food for Thought : Sleep

    Do you get enough sleep ? According  to a report  from the  Centers  for  Disease  Control (CDC) , insufficient sleep is  a  public  health  epidemic . While we  need seven to eigh  hours  of  sleep , many of  us do not get  near that much on a regular  basis. Getting enough sleep can help you maintain  a healthy  weight , reduce  stress , improve  your  mood  ,  think more  clearly  at work or  school  and  reduce  your  chances  of  getting  sick . 

Avoid large  meals  before  bedtime :
While  a balanced  snack  can help  you relax , over eating  certain foods  can cause  problems  such as  heartburn  and  insomnia .

Limit  cafferine  and  acohol , especially close  to bedtime :
One  study  suggests  stopping  your  intake  of  cafferine  at  least  six  hours  before  bedtime  to prevent  any negative  side  effects .

Establish a routine :
Do household  chores  , lay  clothes  out  for  the next day , take  a bath ,read , work a crossword  puzzle  or  anything  that helps  you  relax  and  set the tone .
Keep  your  routine  in order  as  much as  possible  . Let  your  body be  prepared for  rest . 

Exercising  before  before  bed  can  affect  people  differently :
You must deternine  what works  for  you . Light  stretching  and  some  deep  breahing  exercises are  always  a good  idea  foe rexlation .
If  you  have  trouble  falling  asleep  or  staying  asleep  , especially  over  a  period  of  ttime  ,  you should  discuss  tthis  with your  physician. 

Words of  Wisdom  :

Life has a way of kicking us when we’re down. And just when we think we can’t fall any lower, we get kicked again.
But it’s important to remember that setbacks, failures, and tragedy are a part of life. Whether we manage to find joy and success in the daily struggle of life is largely dependent on our ability to persevere through even the toughest adversity witthoutt  giving up .


Our greatest weakness lies in giving up. The most certain way to succeed is always  try just one  more  time .

Wisdom is the right use of knowledge. To know is not to be wise. Many men know a great deal, and are all the greater fools for it. There is no fool so great a fool as a knowing fool. But to know how to use knowledge is to have wisdom.


Enlightened leadership is spiritual if we understand spirituality not as some kind of religious dogma or ideology but as the domain of awareness where we experience values like truth, goodness, beauty, love and compassion, and also intuition, creativity, insight and focused attention.

This quote  is  to my  two  dearest  friends : Harvey  Serafino  and   Larry  Wilkerson

We  have   been through  some  good  times  and  bad  times  in over  the  last  60 years   and  here's  to the  next  60 years  my dear  friends . 
True friendship multiplies the good in life and divides its evils. Strive to have friends, for life without friends is like life on a desert island... to find one real friend in a lifetime is good fortune; to keep him is a blessing.








A proud grand-poppa        G.