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“The Greatest Defensive Backfield of all time! The Oakland Raiders Soul Patrol”

soul patrolf

There will never be a defensive backfield like the Oakland Raiders Soul Patrol of the 1970’s ever again.  They were the most intimidating and greatest group of all time.

The 70’s will always be remembered as the greatest era for the NFL.  It’s the era when there were many great teams and great quarterbacks.  Without a salary cap some backups on the great teams could start elsewhere.  Defenses could do as they please with little to no protection for QB’s and WR’s.  Television helped make the Superbowl become a must see event.  Teams like the Raiders, Steelers, Dolphins, Chiefs, Cowboys and Vikings made this a decade of excellence.  The Steel Curtain, the No Name Defense, and the Purple People Eaters are all revered names in NFL lore.  When the Steelers met the Raiders in the mid 70’s, there were no less than 22 hall of fame coaches, owners, and players on the field at one time.  That will never happen again.

“There was nothing like them”, said HOF QB Fran Tarkenton in a KNBR radio interview.  “In 1979 the NFL created the 5 yard chuck rule because of Atkinson, Tatum and the Raiders.  Wide Receivers could not get off the line of scrimmage against them.  Atkinson and Tatum and the rest of the gang were so physical and strong that I’d have to wait and hope my guys could get open”.

The wide receivers of the 70’s never get their due because their numbers weren’t the pinball numbers of today.  In today’s NFL, if you exhale near a receiver it is a penalty.  In the 1970’s it was literally survival of the fittest.  They had to worry about the great physical play of the era and you could not be a wide receiver unless you could go over the middle. I’ve seen pass interference penalties in today’s game where a defensive back literally brushed by a player.  The rules are so comical now that records are being broken almost weekly.  The 70’s on the other hand was an extremely brutal and tough era, and the most talented and toughest defensive backfield of them all was the Soul Patrol in Oakland.

The center of the sporting world in the 70’s was Oakland California.  In 1975 a team lead by superstar Rick Barry silenced all the east coast and their writers by sweeping the Washington Bullets for the NBA title.  The Oakland A’s dynasty had an amazing 3 straight World Series Championships beating national league royalty in the Dodgers, Reds, and NY Mets.  And then oh by the way, for a 25 year stretch the Raiders were the winningest team in all of sports with several division titles, and 3 superbowl wins.  No city ever had so many titles in such a short time.

The Soul Patrol embodied what the Oakland Raiders were all about.  They were tough, borderline dirty, intimidating and extremely confident.  Each member played their role and they roamed the NFL like a pack of wolves.

atkinson4

George Atkinson Jr.:  (“Butch” 6’ 0”; 180 lbs.)

There may have never been a tougher Raider than George Atkinson.  Listed as 6 feet tall, many say it was more like 5’ 10” but no one had the guts to tell him that.

Atkinson was an intimidator that roamed the field like a lion ready to pounce.  He was the trash talker of the group often seen taunting and intimidating players that were much bigger than he was.  He once broke Russ Francis nose with a vicious forearm hit, and his hits against Lynn Swann of the Steelers are a part of NFL history.  He had blazing speed and in fact still holds the single game record for punt return yardage for the Raiders at 205 yards.

Atkinson took it very personally when someone tried to block him low.  He learned from Tatum to go after a Wide Receiver if they tried to hit their knees or ankles.  In some films you can actually see Raiders defensive backs going towards blockers to actually hit them after they tried to hit them low.  All time great Paul Warfield once said when you went over the middle against Oakland and didn’t account for Tatum and Atkinson, you would not be in the game long without being carried off the field.  Against the run, he could go through blockers and make amazingly hard tackles.  If you ran wide against the Raiders, their DB’s would make you pay.  Atkinson loved to make players pay.

willie brown

Willie Brown:  (6’ 1”; 195 lbs.)

Amazingly Hall of Famer Willie Brown was never drafted when he graduated from Grambling St.  He was signed by the Buffalo Bills who cut him and then he was picked up by the Denver Broncos.  He soon became an all star but was traded to the Raiders in 1967 where he played for the rest of his career.  Unlike the other 3 members of the soul patrol, Brown was fast, graceful and laid back.  He wasn’t a talker but a great defender who was a shut down corner. He had good size and played the run very well, but he was a master of the bump and run, man to man game that the Raiders loved so much.  His famous interception in the Superbowl with the great announcer Bill King’s call of old man Willie is as famous as any highlight NFL films has.

skip thomas

Skip Thomas CB (Dr. Death; 6’ 1”; 205 lb.):

In a day when cornerbacks were just as important in attacking the run as they did the pass, Skip “Dr. Death” Thomas role was to make everyone that came near him remember that he hit them.  What is funny is he was nicknamed Dr. Death by Raiders great Bob Brown who said Skip Thomas looked like the cartoon character Dr. Death.

Skip Thomas was a vicious tackler who was the king of the clothesline tackle.  Many times his padded arm was seen knocking the ball out of wide receivers hands.  When he hit people, sometimes he would actually launch his whole body and his arm swung like a Russian sickle.  It was intimidating, violent and sent the message to not come his way.  He had a two year stretch of 6 interceptions per year.  Due to the great talent of Willie Brown, teams would try to pick on Skip Thomas and usually the results were not good.

People forget that in the Super Bowl, Minnesota moved their fine wide receiver Sammy White around so that Thomas mostly guarded him in the first half.  White didn’t  catch a pass in the first half and Thomas was on him like glue.  As the great Raiders announcer Bill King once said, the Raiders have 3 safeties.

Sadly he passed away in 2011 at the age of 61, but he will always be remembered for his talent, toughness and personality as one of the great members of the Soul Patrol.

jack tatum

Jack Tatum Safety (Assassin; 5’ 10”, 205 lb.):

During the Super Bowl break, the NFL show with Cris Collinsworth was discussing players that should be in the hall of fame, and to a man they all said the same name.   Chris Berman and many others kept bringing up one man; Jack Tatum.

He may have been the most intimidating force in NFL history this side of Dick Butkus. Sadly he was mentally saddled with the hit on Darryl Stingley which paralyzed him for the rest of his life.  Many close to Tatum said he really never got over it up to his death in 2010 at the age of 61.

Earl Campbell said no one ever hit him harder than his touchdown run where he and Tatum hit head on.  Vikings quarterback Fran Tarkenton said he thought Tatum knocked Sammy White’s head off in the Superbowl hit that Tatum laid on him when the Raiders dominated the Minnesota Vikings.

I remember a story that Ahmad Rashad told.  He said that days before the Vikings were to play the Raiders in the Superbowl, Tatum had walked into a room where the Vikings were relaxing.  Tatum walked into the closet and just stood there for a couple of minutes.  He then walked out of the closet and left.  Rashad said that not one Viking laughed or said a word until they saw Tatum walking out of the building.  Rashad said that it was a mind game of intimidation and he said it worked.  He said, “we laughed; we just made sure Tatum couldn’t hear us”.

Tatum was a linebacker playing safety.  He also was dominating against the run and would take on guards and tackles at any given notice.  Many game films show Tatum chasing blockers trying to hit them before the blockers would try to block them.  Tatum was vicious, fearless and ready to hit anyone.  He epitomized the great physical play of the day, and what the Raiders defense always tried to do; stop the run and make the quarterback go down, and go down hard. With a good pass rush, the Raiders defense was hard to beat as was seen in their dominance.

With today’s rules there will never be hits and aggressive play like the Soul Patrol did.  Quarterbacks and Wide Receivers pretty much do as they please and the Soul Patrol would not be allowed to do what they did best; intimidate, make plays, and be legends.  In the most physical era, the Soul Patrol was like a pack of wolves ready to take down any sized prey.  They remain the greatest defensive backfield of all time.

“Mama Dips Famous, Show Stopping Easy Pecan Pie”

mama dip

“Mama Dips Famous, Show Stopping Easy Pecan Pie”

From Chef Mildred Council (Mama Dip)

This recipe is so easy that anyone can do it.  This will be the scene stealer at ANY gathering.  For thanksgiving make this a staple that they all will remember.  You might want to make two because seconds are the norm.
Ingredients

  1 stick butter or margarine, melted

  1 cup sugar

  1 cup light Karo syrup (corn syrup)

  3 eggs, beaten

  2 cup chopped or whole pecans (or walnuts or macadamia nuts)

  1 9-inch unbaked pie shell

Directions

  1. Preheat oven to 350 degrees Fahrenheit.
  2. In saucepan, melt butter, but do not brown.
  3. Mix in sugar and corn syrup until sugar dissolves. Let mixture cool and stir in eggs by tempering them. (if you don’t let it cool, you will get scrambled eggs). Tempering means to put a little bit of the hot mixture into the eggs to make them come to temperature. Mix well. Stir in pecans or whatever nuts you choose to use.
  4. Pour into the pie shell (store bought or hand made) and bake for 1 hour. I cover the entire pie crusts edges with tin foil for the first 45 minutes and then uncover for the last 10-15 minutes.

Watch your pie when you are baking!  If you’re oven runs hot, make sure you take it out a little early. Many overbrown the pie when they first make it.  The filling will be “jiggly” until it cools so dont be fooled into over cooking.  The original recipe has only 1 cup of nuts but I don’t think it’s enough.  I love nuts so I add 2 cups.  You will be a show stopper with this one.  Thank you Mama Dip!!!!

“I Used to be an Open Book; Learning the Hard Way Why We Need Online Privacy”

girl-covering-mouth open book

“I’m an open book”, said the naive person.

I’M AN OPEN BOOK!  Some even brag about it like it’s a badge of honor.  I learned the hard way how naive a statement that is.

I remember one time I was out with friends and one of them said how they admired that I was the type of person that was the first to try new things or to do something new instead of just following what others think or did.  Another friend laughed, “yea, Jim is the dumb one that does it first and finds out all the mistakes so the rest of us don’t have to go through it”.  They both were probably right.

I remember going online years ago as a kid.  I was in wonder over the internet.  I put in an AOL disk that I got in the mail.  At 14.8, the speed at that time seemed so fast.  The internet really didn’t have that many websites but I was amazed.  Over time I started using things like Yahoo, EBAY and Paypal.

I have always wanted to think that everyone has good in them.  In reality our culture has changed and not for the better.  Morals and character are harder to find and the evil that we see in the news is pretty scary.  Are all people bad?  Of course not; but ask the thousands that get bullied online every day how things have changed.

(one billion people lose their identity in Yahoo security breach)

https://www.washingtonpost.com/news/capital-business/wp/2016/10/17/one-billion-reasons-why-the-yahoo-cyber-breach-matters/

How Social Media & The Internet Has Changed Our Communication:

The internet and social media is fun and has a lot of great rewards, but it also has a downfall.  It has made many people dysfunctional communicators.  Some people in business and in personal relationships are like Hemmingway in emails, texts and chats.  Get them in person and their personality is that of a napping frog and their communication skills are as good as one of the Teletubbies.  Look at people on dates; many don’t even talk to their partner.  They are texting others, looking at videos or even flirting with other people.  Go to a movie theater and try to find people that aren’t texting someone.  We have the attention spans of puppies on espresso and as a culture, we seem to use guesses, mind reading skills or jedi mind tricks to communicate with each other instead of just talking directly.

We Are Much More Open to Promote Quicker Communication:

Most Psychology studies shows that it takes a good year to really get to know someone. That’s a lifetime now.  Instead of getting to know each other, we use Facebook, Linkedin, and Match.com, or other sites to almost “instantly” learn about someone.  The problem is it’s shallow, lazy and dysfunctional at times.  It takes time to get to know people whether we are finishing each others sentences or not.  I’ve seen people move in with others after days of meeting someone on a dating site or they go into business with someone they barely know after meeting online.  It’s sheer madness.  We want it and we want it now.  The problem is you have to build a foundation be it business or in your personal relationships, and it’s more than a profile or mouse click away.  Affiliate marketing is a huge part of internet business and in reality you are joining an unknown business run by people you don’t know.  It has a 95% fail rate for a reason.

I’ve lost my identity twice and I once was used in a scam.  Between scammers and EBAY itself, it’s hard to tell the good guys from the bad.  Once two German hackers got into my EBAY account and started to put up fake adds selling high end Apple products and ended up stealing about $30,000 from people having bidders send them money by western union.

The Dangers of Being An Open Book With Online Dating:

I remember being an open book on Facebook the last 5 years especially in the dating scene when I became single.  After a while people would show up uninvited to my house and work.  I had one girl that I chatted with a couple of times do a search on me and found my business.  We had coffee once and I knew she was not the person for me plus she looked too young.  One day I came into my office to see patients in the afternoon and my secretary said, “you’re girlfriend is here”.  Well that was strange because at the time I didn’t have one.  I walked in and this cute young girl who couldn’t have been 22 was there.  I asked her what was going on.  I talked to her long enough to make sure she didn’t have an ax or Lizzie Borden tattoo, but I still wasn’t comfortable.  I eventually got rid of her.

One night when I was coming home from work, a man was sitting on my porch.  It ended up being a patient; kind of a borderline mentally ill patient that was a pretty scary guy.  He found my information from LinkedIn and Facebook and did a search on me and found my home address.  It was 11:30 pm and he asked if we could talk and if he could come in.  I actually saw my neighbor looking at him and I talked him into leaving and that if he was having issues that he should go to the ER.  I slept with a loaded gun next to my bed just in case.

I write online at times for political sites and I was Mr. Open Book then too.  Unfortunately I said something some people didn’t like and I started getting death threats.  Someone emailed me a photo of my front yard saying he was watching me.  I called the police but I was paranoid whenever anyone came by.

The worst situation I had was a girl I met online and we started to talk.  She lived near me and asked to meet.  We met a couple of times and would text and talk on the phone sometimes but just friends stuff.  There was just something not right with her and my spidey sense was tingling.  I told her that we should be online friends and that maybe one of these days we could get together again but that I was really busy at work.  I’m not a sleazy person and I don’t sleep around like a lot of people do so I just felt uncomfortable with being that close.

Some pretty girls rarely if ever hear the word no from a guy and she didn’t take it well.  She went crazy.  She started freaking out telling me who did I think I was and that she could get guys 100 times better than I was.  She then said I was messing with her and that no one messed with her and got away with it.  I’ve always tried dating the sweet, girl next door types so the psycho high maintenance I’m going to kill you while  you sleep type of girls were never my thing.

At about 12:30 am I began to get texts.  Now I have a lot of friends that text me at that time because they are night owls and usually bored; but this was different.  It was a girl asking to meet and have sex.  She then began to talk about things that we can do that I’m not quite sure are physically possible; I mean I looked it up and I don’t think those parts go together or can bend that way but I still could be wrong.  Anyways, I texted her back saying she had the wrong guy and told her to stop texting me.  I found out that angry woman had put an ad with all of my information and photo on a sex add on Craigslist.  Craigslist actually told me to call the police.  I warned her and she took the ad down.  Instead of taking my time and being careful, I was an open book with all of my personal information on Facebook and LinkedIn and I let my walls down.

(Yahoo scans emails to give to the government)

http://www.businessinsider.com/r-exclusive-yahoo-secretly-scanned-customer-emails-for-us-intelligence-sources-2016-10

Protect Your Photos:

You want to talk about open books, just go on Twitter or instagram.  People put up naked or sexual photos literally potentially ruining their reputation.  I knew a nurse once who got fired and many felt the reason was her Facebook photos that were extremely sexual.

It just blows me away how people can send near strangers naked photos of themselves and even videos.  It’s both dumb and risky at the same time and lacks class.  I know many are insecure these days needing lots of attention but man.  Once something is on the internet it is there forever!  Photos are easily stolen and I found out the hard way how people can use them to try and embarrass you or make you look bad.

Take Back Your Privacy:

I realized then that between big business pimping out our web surfing habits, locations, purchasing habits, and all of our social media information, I was not going to be used or exposed.  Now Samsung admits to recording us through some of their tv’s and appliances are the next to hook us up online.  Unfortunately there is only so much we can do to protect our information, but I’m determined to keep my accounts as private as possible.

I finally said “enough”.  I had written for many publications online but I started over.  I got a pen name and I stopped posting up family photos and giving personal information.  I closed all of my social media sites and started over.  I told my 3000 Facebook followers that I was moving on and that it had gotten too weird for me.  Magically all of the drama ended shortly after.

A New Lease on MY Online Life:

I started to write again and it felt good to not be weighed down by internet drama.  I’ve now restarted and I’ve been much less open online.  The drama is mostly gone.  Even though I have over 40k followers on my two Twitter accounts, I keep people at a distance. I now don’t have to deal with the nonsense.  I don’t put my real birthday online, or my address or my name, and I’ve slowly created safe, fun and healthy online relationships with some turning into friendships.  I’ve used Google voice for contact phone numbers and I feel much safer.

Social media and technology has entrenched a high level of trust in the latest generations and I worry about them.  Corporations have slowly eroded their sense of privacy and their respect for it.  I think some would put blood sample results online if they were asked to; they are open books and trust everyone.  They don’t have any money now but when they get older and start making money, taking their identities will be like taking candy from a baby because they are so trusting.  It’s even a risk with our money.  When I met with my banker once he spoke under his breath and told me not to use the banking application because in reality financial apps in his opinion were not safe.

Linked in is the worst.  Why in the world would I tell about myself and my business to people that are competitors so they could know what I am doing and what I’m working on.  I was taught to keep things under wraps.

It used to drive one of my ex girlfriends insane when every where we went; or even if I was online; people would tell me their life stories.  I’ve talked to people at times who will tell me their most innermost secrets and I barely know them.  Maybe in a way people are just lonely and with all of the dysfunctional communications, they just need a human being to actually talk to in person.

The Moral of The Story:

People can do what they want but I think people need to wake up and not be open books.  For our jobs some of us are forced to be as open as possible but on our personal accounts it’s our choice.  The world isn’t as safe a place anymore and people need to be much more careful.  You shouldn’t be a fearful hermit, but you also shouldn’t be Shirley Temple.  It takes one identity theft, one bad thing said online, or one picture to ruin a reputation and cause years of headaches.  Sorry Steve Zuckerberg, Apple and Google; I’m not trusting you any more.  Learn from my mistakes; I always make them before everyone else does.

 

“A Tribute to an Iconic Raider & NFL Fan Azel Grasty Sr.; AKA The Oaktown Pirate”

Azel Grasty kid

“I release this every October in Honor or Azel’s birthday 10/5; RIP”

Today was just one of those days where not much goes right.  Nothing seemed to work and go well. I came home, opened up an ice cold Bass beer and read the news hoping for a story that would make me smile.  I first found out that one of my favorite Hispanic actresses Elizabeth Pena was dead at 55.  What a great career and what a cool lady.  I then got another shocker.  One of the all time iconic Oakland Raider fans had also passed.  I couldn’t relax before writing a little about him.  His name was Azel Grasty Sr., AKA the Oaktown Pirate (Raider).

The Oakland Coliseum; (I’m not calling it that other name) is the most unique environment in the NFL.  I’ve been to other stadiums and what I love about Oakland is the diversity of the fans.  Let’s be real; if you watch a game in places like New England, Denver, and New York; most of the fans are white.  In Oakland, all walks of life are there.  Black, brown, white, red; and with so many that dress up, silver and grey too.

Raider fans are like no other so when one of the iconic fans passes on, I always remember the glory days.  I love history and the Raiders history is of legend, and in those times there was no place like the Oakland Coliseum.  During the fall the overcast gray skies, the fans dressed in black, and the enclosed stadium made it more like a thunderous tomb than somewhere to play football.  Don Shula and the Dolphins players hated everything Raider; the fans, the players, the colors.  Don Shula once called Oakland hell, and Chiefs head coach Hank Stram said he was going to call the governor of California and make him stop allowing inmates from San Quentin to be released on Sundays so that they couldn’t come to any more games.  Steelers coach Chuck Noll hated the Raiders so much in time he refused to mention them.   He felt the Raiders were the criminal element and evil and so were their fans.  He once called John Madden before a game to complain about rats in their dressing room.  Coach Madden laughed and said, “really?  There are some in our dressing room too!”

In the first 11 years at the Oakland Coliseum the Raiders were 66-9-2.  The House of Thrills was not the place to be for opponents.

I remember many years later being on a business trip in Denver and Cincinnati and wearing a Raider sweater and people by the dozens booing me at the mall.  It was so much fun being hated.  Now I know what Ty Cobb meant.  It was wonderful!

Even though I’m a writer trying to be honest and un-biased, my family’s roots are deep in the tradition of Oakland Raider football.  My father as a young man would go to the Raiders games at Candlestick Park and Frank Youell Field and told me stories of how the Raiders front office staff would go to local restaurants and give away tickets just so people would come.  Their fan base was built from the ground up and in time, the waiting list for tickets was in the thousands.  Many of the players didn’t make a lot of money and most had off season jobs and many became friends with the fans and even work with them.  My dad became friends with a few of them and in his dealings as a Teamster; he had the opportunity to get to know them better.  The bond between Oakland Fan and player was as deep rooted as any sports relationship in history.  The “gatherings” among fans and players in Santa Rosa during training camp still would make a truck driver blush.  It was just a special time.  To many fans the Raiders were their team.  In Oakland they were our family.

No place was louder and more intimidating than the Oakland Coliseum.  As the great George Atkinson once said, “you come into our house you better be prepared to fight, and fight all of us”.  No team had a better fan base.

That’s why every year when I hear the news of a great long time Raider fan passing, it really hurts deep.  As the years go by we are losing more and more of them.  Time can be a cruel mistress.

One of those iconic fans was Azel Grasty Sr. who passed away at the age of 57;  much too young of a man to leave us.

Azel was like most Raider fans that dress up; he was unique.  His Raider fan persona was the Oaktown Pirate, dressed up in full silver and black pirate gear.  He even had contacts that made his pupils look different.  Many major news outlets like ESPN and Yahoo sports did stories about him and other fans and showed photos of them.  Azel enjoyed kids, and fans of all ages, and loved having a good time.  Azel donated a lot of his time to others and was very proud of his involvement in youth football.  There is a sweet video on Youtube of Azel meeting some youth football players at the Oakland Coliseum.  I met him a couple of times and he couldn’t have been nicer and funnier.  He really loved people.

I think what is funny too is that the more menacing, evil, and scary some of the Raider fans make themselves up to be, they usually end up being the complete opposite.  Azel was that way too.  When he was dressed up as the Oaktown Pirate, you would think little kids would be scared of him, but every game kids were coming up to give him high fives, or take a picture with him.  His heart was as big as his smile.

There are so many photos of him on Yahoo, ESPN, facebook and Twitter that you could fill a book.  He never took himself too seriously and loved mingling with others.  He was kind, fun, and showed what being a fan is all about.

I was really appreciative of all of the great things people said about Azel on social media.  Even with the frustration, anger and rants of some Raider fans through all of the losing, they still remain some of the kindest, warm hearted and down to earth people you’d ever meet; especially during bad times.  Azel would be touched I’m sure.

One Twitter follower direct messaged me and said that the Coliseum is going to be a little darker with another one of it’s fun bright lights gone. I thought about it and messaged her back and said that she was probably right.  But doesn’t the sky look a little brighter.  Rest in Peace Azel; you were a good Raider fan who made people of all ages smile; but more importantly you were a good man indeed.

“Potion of Motion” amazing & easy alcoholic & non-alcoholic punch

potion of motion

Potion of Motion” 

My love for champagne is of legend and this is a great and tasty drink that is amazing for parties.  I still love it straight but this is a great summer drink for home parties or barbecues!

Ingredients:

-Drinkable bottle or bottles of brut champagne depending on how many people are drinking.

-for one part of the juices you can use cherry, pomegranate, cranberry, guava, mango, orange, grapefruit, or any other juice that you’d like.

-large can of pineapple juice

-tall glasses filled with ice

-sliced fruit of your choice

Directions:

Put as much ice as you’d like in a tall glass.  (per your taste) Add 1 to 1/2 ounces of pineapple juice. Then add 1 to 1 1/2 ounces of your favorite (or exotic) fruit juice (look above).  Fill the rest of the glass with champagne.  Enjoy!!

Tips:

-Add exotic fruit juices for a unique and great flavor.

-put all of the juices and sliced fruit on a side table.  Put the chilled juices and champagne on ice next to it and let your guests serve themselves.

-Use sparkling water instead of champagne for the kids.  Don’t leave them out of the fun!

Awesome!!

“Summer Ginger Splash” drink recipe

 

 

 

OSC-4715

Summer Ginger Splash” 

For a refreshing and unique twist try this great drink.  I like adding maraschino cherries and a slice of lime or lemon.  Add a zest of fresh ginger on top of each glass and you are in heaven!

Ingredients:

-fresh mint leaves (add 1 tbsp. of mint per glass; more or less per your taste)
-1 cup cherry juice, OR cranberry juice, OR pomegranate juice OR Guava, OR Peach, etc….
 

-4 tablespoons lime juice
-3 cups ginger ale

*add a tbsp of sugar if you are using pomegranate juice

Directions
Add the desired amount of mint to each glass. Mash the mint with the back of a wooden spoon or crusher. In a large pitcher, add the cherry and lime juices. Stir. Add the ginger ale. You can either fill the glasses with ice or the pitcher with ice.  Pour into glasses, and garnish with any fruit you like.  Place fruit on a tray and let your guests choose!

TIPS:

****For garnish, after pouring into glasses put a thin slice or a small mince of fresh ginger on top of each glass.  I like it with a slice of lime and maraschino cherries as well!

-Slice up various amounts of fruit.  Peel oranges or grapefruit and cut into slices or chunks,  Use cherries, mango, lychee, blackberry, blueberry.  Use your imagination!

Yield: 4 servings  Enjoy!!

 

“How to Begin Dealing With Your Insomnia Starting Now!”

good-night-moon-images-wallpapers

 

Too many people want quick easy fixes for their health without putting any effort into it.  Everyone wants a pill to immediately deal with what they have when many times they can treat themselves.  Whether it’s overeating, drinking too much, drugs, or poor sleep habits, many times the answer lies within.

More and more studies are showing that people have terrible sleep habits. You need to train yourself to sleep better. DON’T just rely on medications.

In 1900 the Avg. American slept about 8.2 hours; now we sleep about 6.4. Electricity, the internet, satellite tv, tablets, phones and texts that we think will kill us if we don’t answer. Change your habits and in no time you will sleep better!


PROBLEMS SLEEPING?
Nothing is more frustrating than not being able to sleep through the night, but there are many things that you can do! Read on and learn some techniques to sleep well.

These tips can help you attain proper “Sleep Hygiene”, or sleep habits. (You may need to follow only a few of these.)


**Today’s lifestyles can contribute to the inability of being able to sleep consistently. Regular exercise can also help you relax. This is especially if you have more of a “type A” personality, tend to get anxious when things don’t go well, have a lot of stress in your life, or if you just worry a lot. Don’t sweat the small stuff, and do what works for you; everyone’s different. Here are some suggestions; 


• Sleep only when sleepy 
This reduces the time you are awake in bed. If you sleep enough and are still tired, you may have a sleeping disorder. 


• If you don’t fall asleep within 20 minutes, get out of bed and do something boring in another room until you feel sleepy. Do not eat or drink in bed if you have insomnia! 


Sit quietly in the dark or read something very boring in another room.  Don’t expose yourself to bright light while you are up. The light gives cues to your brain that it is time to wake up. If it takes you longer than 20 minutes to go to sleep, you also may be going to bed too early. Some people stay in bed for 10-12 hours a night but only sleep 6-7 hours; they should go to sleep later. Remember also, the longer you sleep, the deeper you sleep.

Having poor sleep habits while taking medications to sleep may not fix the problem. Improving sleep hygiene should be the first thing you do. (If you travel a lot or have problems with jet lag, remember to stay in the sun as much as possible and sleep at your regular hours.) 


• Don’t take naps unless absolutely necessary 
This will ensure you are tired at bedtime. If you just can’t make it through the day without a nap, make sure it is less than one hour, and before 3 pm, or your sleep at night may be affected. Even a short nap though can affect your sleep at night. Each person is different. 


• Get up and go to bed near an hour the same time every day and night respectively 
Even on weekends! When your sleep cycle has a regular rhythm, you will feel and sleep better. Staggering your sleep times will make sleeping consistently difficult. Inconsistent sleep times will create poor sleep habits and you will feel sleepy or tired.


• Refrain from exercise at least 2-3 hours before bedtime 
Regular exercise is recommended to help you sleep well, but the timing of the workout is important. Exercising in the morning or early afternoon will not interfere with sleep. 


• Develop sleep rituals 
It is important to give your body cues that it is time to slow down and sleep. Listen to relaxing music, read something soothing for 15 minutes, have a cup of caffeine-free tea, or do light relaxation exercises, or stretching. Do whatever works for you. (Make sure to do this outside the bedroom).

• STAY OFF OF THE INTERNET, tablets and cell phones  WHEN YOU SHOULD BE SLEEPING!!
This is self-explanatory; you may end up on the computer for hours before going to sleep.


• Only use your bed for 2 things 
Refrain from using your bed to watch TV, eat/drink, pay bills, do work, or read. This is so that when you go to bed your body knows it is time to sleep. Sex and sleep are obviously the only exception. 


• Stay away from caffeine, nicotine and alcohol at least 3-4 hours before bed. 
Caffeine and nicotine are stimulants that interfere with your ability to fall asleep. Coffee, tea, cola, and some prescription and non-prescription drugs contain caffeine. Cigarettes and some drugs contain nicotine. Alcohol may seem to help you sleep in the beginning as it slows brain activity, but you will end up having fragmented sleep.  If you snore or have sleep apnea, alcohol will also make it worse. 

• If needed, Have a light snack before bed. 
If you eat early and your stomach is too empty, that can interfere with sleep. However, if you eat a heavy meal before bedtime, that can interfere as well. Dairy products and turkey contain tryptophan, which may act as a natural sleep inducer. Tryptophan is probably why a warm glass of milk is sometimes recommended. If you have reflux problems, try to sleep on your left side, and don’t eat near bed time.


• You can take a hot bath 90 minutes before bedtime 
Some people enjoy taking a hot bath near bedtime. This will raise your body temperature, but it is the drop in body temperature afterwards that may leave you feeling sleepy.


• Make sure your bed and bedroom are quiet, cool, and comfortable 
A very warm room may feel comfortable, but it will make sleeping difficult because it will increase your body temperature, and make sleeping more difficult. A cooler room along with enough blankets to stay warm is recommended. If light in the early morning bothers you, get a blackout shade or wear a slumber mask. If noise bothers you, wear earplugs or get a “white noise” machine. 


• Use sunlight to set your biological clock 
Soon after you get up in the morning, make sure that you create a lighted environment. This will tell your brain that it’s time to get up. (i.e. open the curtains, electric lights, sunlight by going outside, etc…)

**In ending, to sleep well, create a good cool environment, and have consistent quality sleep habits.  A cool room is vital to good sleep.  We all have different personalities; and some are more anxious or “Type-A” than others; but don’t make sleep such a stressful event that it makes sleeping even more difficult. People that sleep well don’t think much about it because their quality sleep habits have become second nature to them.

They don’t really stress about it. If you’re a worrier or more of a “type-A” person and think about things in bed or go over and over about your thoughts, take these suggestions to heart to improve your sleep.

Some people have had difficulty sleeping and poor sleep habits for years, so this may take time. You are the key to creating proper sleep hygiene. REMEMBER, EVERYONE IS DIFFERENT SO DO WHAT WORKS FOR YOU AND YOUR SLEEP WILL IMPROVE SOONER THAN YOU THINK! If you sleep enough but are tired, you may also have a sleeping disorder.

Good sleep habits lead to good sleep!!