Tips for getting a good night’s sleep

tips_goodsleep Sleep is one of the basic needs of the body, and here at Genesis PURE we believe in giving the body what it needs to thrive. That includes quality products that support nutrition, performance, beauty, and life balance. Getting quality sleep is an important way to achieve a lifestyle of Whole Health.

Sleep needs vary from person to person. However, the average adult needs seven to nine hours of sleep, while school-aged children and adolescents need about ten hours. Getting less sleep than your body needs, called sleep deprivation, may negatively impact many areas of your life including: memory, mood, learning, hormone production, and cardiovascular health. A lack of quality sleep can also lead to weight gain.

Below are several tips, as outlined by the National Institutes of Health, to help you get a good night’s sleep.1

  • Stick to a sleep schedule. Go to bed and wake up at the same time each day. As creatures of habit, we have a hard time adjusting to changes in sleep patterns. Sleeping in later on weekends won’t fully make up for a lack of sleep during the week, and will make it harder to wake up early on Monday morning.
  •  Exercise is great, but not too late in the day. Try to exercise at least thirty minutes on most days, but no later than two to three hours before your bedtime.
  •  Avoid caffeine and nicotine. Coffee, colas, certain teas, and chocolate contain the stimulant caffeine, and its effects can take as long as eight hours to fully wear off. Therefore, a cup of coffee in the late afternoon can make it hard to fall asleep at night. Nicotine is also a stimulant, often causing smokers to sleep only very lightly. In addition, smokers often wake up too early in the morning because of nicotine withdrawal.
  • Avoid alcoholic drinks before bed. Having a “nightcap” or alcoholic beverage before sleep may help you relax, but heavy use robs you of deep sleep and REM sleep, keeping you in the lighter stages of sleep. Heavy alcohol ingestion may also contribute to impairment in breathing at night, as well as middle-of-the-night wake-ups once the effects of the alcohol have worn off.
  • Avoid large meals and beverages late at night. A light snack is okay, but a large meal can cause indigestion that can interfere with sleep. Drinking too many fluids at night can cause frequent awakenings to urinate.
  •  If possible, avoid medicines that delay or disrupt your sleep. Some commonly prescribed heart, blood pressure, or asthma medications, as well as some over-the-counter and herbal remedies for coughs, colds, or allergies, can disrupt sleep patterns. If you have trouble sleeping, talk to your doctor or pharmacist to see whether any drugs you’re taking might be contributing to your insomnia and ask whether they can be taken at other times during the day or earlier in the evening.
    Take 1 fl. oz. of Genesis PURE Coral Calcium before retiring to bed, with a light snack. Magnesium can help promote a restful night of sleep, as well as protein synthesis, muscle and nerve function.* Coral Calcium contains an excellent source of magnesium.
  • Don’t take naps after 3:00 p.m. Naps can help make up for lost sleep, but late afternoon naps can make it harder to fall asleep at night.
  • Relax before bed. Don’t over-schedule your day. Leave time to unwind at the end of the day. A relaxing activity, such as reading or listening to music, should be part of your bedtime ritual.
  • Take a hot bath before bed. The drop in body temperature after getting out of the bath may help you feel sleepy, and the bath can help you relax and slow down so you’re more ready to sleep. Add a few drops of Genesis PURE’s lavender essential oil to the water for a soothing scent that soothes both the mind and body.
  • Have a good sleeping environment. Get rid of anything in your bedroom that might distract you from sleep, such as noises, bright lights, an uncomfortable bed, or warm temperatures. You sleep better if the temperature in the room is kept on the cool side. A TV, cell phone, or computer in the bedroom can be a distraction and deprive you of needed sleep. Having a comfortable mattress and pillow can also help promote a good night’s sleep. Individuals who have insomnia often watch the clock. Turn the clock’s face out of view so you don’t worry about the time while trying to fall asleep. Diffuse Genesis PURE essential oils at night to create a relaxing environment.
  • Have the right sunlight exposure. Daylight is key to regulating daily sleep patterns. Try to get outside in natural sunlight for at least 30 minutes each day. If possible, wake up with the sun or use very bright lights in the morning. Sleep experts recommend that if you have problems falling asleep, you should get an hour of exposure to morning sunlight and turn down the lights before bedtime.
  • Don’t lie in bed awake. If you find yourself still awake after staying in bed for more than twenty minutes, or if you are starting to feel anxious or worried, get up and do a relaxing activity until you feel sleepy. The anxiety of not being able to sleep can actually make it harder to fall asleep.
  • Watch your weight. A lack of sleep can trick your brain into finding things that make you feel better, including food. Your sleep-deprived brain can find it harder to say no to that piece of candy. A study in the American Journal of Clinical Nutrition found that when people were starved of sleep, late-night snacking increased, and they were more likely to choose high-carb snacks.2

If you consistently find it difficult to fall or stay asleep, and/or feel tired or not well-rested during the day despite spending enough time in bed at night, you may have a sleep disorder. In this case, please seek the care of a qualified health practitioner.

1National Institutes of Health (2011). Your Guide to Healthy Sleep.


*These statements have not been evaluated by the Food and Drug administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

This article is for nutrition information purposes only and does not constitute medical advice. Always seek the advice of a qualified health provider with any health concerns you may have. The information in this article is not intended to promote any specific product, or for the prevention or treatment of any disease.


Gain control over your sweet tooth

halloween-healthy-treats_1015Halloween is just around the corner, and that means a lot of scary sugar. From parties, to trick-or-treating to grocery stores, candy can be found everywhere. And that is so not in line with living a life of Whole Health.

As much as I love the occasional piece of candy corn, I know they are not healthy. The bakery aisles usually try to compete with their creatively decorated cakes, cookies, and cupcakes. Everywhere we turn, there seems to be items just leaping off the shelf and into our grocery cart!

Yes, we buy it for the adorable trick-or-treaters, yet somehow we always find ourselves mindlessly munching on these tempting treats. If you have children, it’s hard not having sweets in your house.  For others, it’s about moderation and keeping it out of sight.  For myself, there are parties, festivals, and other events, that just beg for the attention.

Stay on target with your healthy eating plan

Halloween is a festive holiday, and candy is to be enjoyed. But due to the rising rates of obesity, chronic disease, dental disease and lack of vital nutrients in the diet, the World Health Organization (WHO) recommends that sugar should be no more than 5% of an individual’s daily calories. That means elementary-school-aged children should limit their added sugar to no more than 15 grams a day and older elementary-school-aged children may be able to consume as much as 30 grams a day. What’s scary is that the fun-sized Snickers bar your child ate after school contains 17 grams of added sugar! That’s more sugar than a young child should consume in an entire day.

Moderation is key

Enjoy Halloween with your children, but carefully plan healthy eating habits ahead of time. I know this is a challenge; I used to sneak my leftover candy “stash” into my bedroom all the time! Teach sensible eating so your kids can make wise decisions when faced with an overwhelming amount of temptations. Also make sure your child gets a well-balanced meal before trick-or-treating; it’ll reduce the urge to snack afterwards.

Offer alternatives

Don’t be afraid to offer healthy trick-or-treat alternatives! As mentioned above, obesity rates are climbing at an alarmingly high rate; in fact, childhood obesity has doubled over the past 30 years.

Healthier and fun options include:

  • 100-calorie pack snacks
  • hard candy
  • granola bars
  • single-serving packs of hot chocolate or hot cider
  • fun toys and old fashion card games
  • pencils
  • coloring books
  • bubbles
  • temporary tattoos


I used to always get frustrated when my parents made me wait to eat my candy until after they inspected it. Rule of thumb — if the wrapper looks suspicious, tampered with or you’re not familiar with the brand, toss it! Another wise rule, let your child choose a few pieces of candy to eat on Halloween night and then a few pieces each day after that. Restriction can often backfire, leading to an obsession with candy. Use this time as an opportunity to teach about healthy, nutritious diets. Combine a miniature snack bar with a piece of fruit and then teach the benefits of the fruit while encouraging healthy eating habits.

Be a healthy host!

Finally, Halloween isn’t just for kids these days! Adults like to attend and host parties for friends and families. If hosting, incorporate other fall favorites, such as pumpkin, squash, apples, and other fresh produce.  Check out Genesis PURE’s Pinterest page for some delicious, healthy food choices that all your guests will love!

How do you celebrate Halloween?  It’s your turn to tempt us with you treats! Post your fun Halloween recipes and ideas on Facebook and Twitter!

You asked, we answered

ATEoftheWeek_0216 Q: I have heard a lot of testimonies on allergies, what products assist in aiding the symptoms of allergies?

A: You might want to try our Immune6 and Silver products which are balancing for the body and effective during seasonal changes. Both of these products help support a healthy immune system with essential nutrients and ingredients. Always consult a physician before using the Genesis PURE products. We recommend working with a physician knowledgeable in both holistic and conventional medicine to determine which products may be appropriate for you. Please note that Genesis PURE products are not intended to diagnose, prevent, treat or cure any condition, including allergies. Please see our FAQ regarding nut allergies at:

Q: What would you recommend for someone who has low iron levels and low energy?

A: None of the Genesis PURE products are intended to treat low iron levels. Some of the Genesis PURE products contain iron but they are not intended to nor will they meet the needs of an individual with an iron deficiency (see list below).  Most men and some women consume adequate iron in their diet, and supplementation among these individuals may have adverse health effects. But individuals with dietary restrictions, such as vegetarians, will need to make sure they consume a sufficient amount of iron. If you or any customers have an iron deficiency, please consult your doctor to determine which Genesis PURE products may be appropriate to support your overall health.

Iron in GP Products:
360 Complete Shake: 2mg
Mila: 1mg
Fusion: 17mcg

Q: Do any of the GP products contain nickel in the mineral blends or any other part of the product?

A: There is no nickel in the premixed product blends. Daily Build and ENERGY contain trace minerals, including nickle, but in very small amounts.

Celebrating autumn with Genesis PURE™ Essential Oils

autumneo_1016 As autumn brings forth its cooler temperatures and richly colored leaves, it’s the perfect time to blend and diffuse Genesis PURE’s essential oils to warm up your home this holiday season.

Try these blends in the Genesis PURE™ diffuser and enjoy their warming, spicy and woodsy aromas. The aromas can help support your well-being and bring a sense of calm in your home.

All Genesis PURE essential oils are 100 percent pure and certified organic. And, they do not contain any fillers or carriers.

Relaxing Blend: Use this blend to create a relaxing and invigorating mood.

Breathe-Easy Blend: Use this blend for a refreshing, soothing atmosphere.

Spicy Citrus Blend: Experience the beautiful scents of autumn.

  • 3 drops orange essential oil
  • 1 drop clove essential oil

Giving Thanks Blend: Use this blend to create aroma for celebrating and expressing gratitude.

Do have your own blends that you like to use in your diffuser during the holiday season? Please share them with us.

Download our Essential Oils flyer and learn how the oils work, their benefits and recommended use, their aromas, and how to blend them.

Warming Baked Pineapple and GoYin

img_7430 Foods and herbs are categorized as cooling or warming in traditional Chinese herbal practices. Cooling or warming foods may be eaten for a specific, desired result. Traditional Chinese herbal practices are to eat more warming foods during the winter to offset the cooling effect of the season. This recipe uses warming ingredients which are cooked to enhance their warming effect. The results if a tasty dish to bring balance during the cold winter months.

Genesis PURE GoYin can provide nutritional support to help your body deal with everyday stressors. It contains a proprietary blend of superfruits, herbs, and other fruits that have been traditionally used to help bring the body into balance and enhance overall well-being.*


  • 1 pineapple, peeled and cut
  • 1 cup GoYin
  • 3 t. fresh, pureed ginger
  • 3/4 t. cinnamon
  • 1/4 t nutmeg


Place pineapple spears in baking dish; pour GoYin over the pineapple and let sit for 30 minutes. Place ginger, cinnamon, and nutmeg on top of pineapple and bake at 450 degrees for 30-45 minutes. Remove from the oven and enjoy.

The result is an indulgent dessert that brings well-being during the fall and winter months. You’ll love the warming aroma of cinnamon and spices that fills your home while it bakes. Enjoy this treat after dinner as you continue your journey towards Whole Health.

Learn more about Genesis PURE’s products at:  Find more recipes using Genesis PURE’s products here:


One, two, three…FLEX!

jointhealth_1016 In honor of Bone and Joint Health Week, we want you to put one thing at the top of your list this week…that is, to get moving! Stiff joints and a loss of range of motion are not only painful, but they limit our activity, like the Tin Man from “The Wizard of Oz”. Luckily, we don’t have to carry around an oil can to lubricate our joints every day.

If you sit at a desk, make it a priority to take breaks throughout the day. Take a quick walk around the block or just stand up and stretch. The more you move, the less stiff you will be, and your joints will thank you later in life. Just the act of moving, along with eating a proper diet and getting adequate sleep, can help maintain bone and joint health, as can two important Genesis PURE™ products.

Genesis PURE Organic Sulfur

Sulfur is a mineral and element naturally found in the protein of plants, animals and humans. Unfortunately, the body cannot make sulfur on its own; therefore it must be obtained from a variety of foods, such as fruits, vegetables, and grains. Methylsulfonylmethane (MSM), a naturally occurring dietary form of sulfur, is the primary ingredient in Organic Sulfur (99.9% pure distilled MSM sourced in North America, to be exact), helps with the formation of collagen, the supportive protein of tendons, cartilage, connective tissue, and bone.


  • Can improve flexibility and mobility by promoting joint function and health*
  • Can help alleviate discomfort that may follow challenging exercise sessions*
  • Can help promote healthy skin, hair, and nails

Genesis PURE Mangosteen

One of our five superfruit products, Mangosteen, can also help with joint function and mobility. The Mangosteen fruit is very high in xanthones, powerful phytonutrients or antioxidants that help to maintain a natural balance of inflammatory responses in the body. In fact, Mangosteen is considered to be one of the richest source of xanthones. (Read more about phytonutrients in the blog post, “What’s for dinner tonight? PHYTONUTRIENTS!”)

Studies suggest that xanthones may promote healthy bodily functions, including supporting the body’s natural defenses, neutralizing free radicals and supporting joint function.* And all of Genesis PURE’s superfruits are 100 percent natural and are not diluted with other juices.

So what are you going to do this week? That’s right…you’re going to move! Weight-baring exercises are the most beneficial when it comes to bone and joint health. Take a walk, do yard work, climb stairs, or dance to your favorite music. Make diet and sleep your priorities, too, and you’ll be enjoying a lifestyle of Whole Health in no time.

Learn more about Organic Sulfur, Mangosteen, and other Genesis PURE products at

Read other insightful articles on the Genesis PURE blog:

Jennifer Evans
Genesis PURE™ Marketing Copywriter/Editor

Jennifer Evans is passionate about the written word and has self-published her own poetry anthology. She enjoys teaching piano and grammar to children, including her own. She caught the travel bug while attending high school in The Netherlands many years ago. You can usually find Jennifer working on her memoir, reading a novel, or bike riding with her family.


You asked. We answered.

ATEoftheWeek_0216Q: What product ingredients increase alkalinity levels?

A: Normal pH is around 7.0 or neutral. The time of day or foods you eat may affect your body’s pH level, making it more acid or alkaline. Cayenne pepper is highly alkaline, as are turmeric and garlic. Our Daily Build does contain curcumin (an extract from turmeric). Both Liquid Cleanse and Greens contain turmeric root. The best way to normalize pH levels in the body are to get some form of exercise and drink lots of water. Our Alkaline Water Concentrate utilizes a revolutionary E2 technology to alkalize the water you drink. Thank you.

Q: We have someone interested in the Metabolic ONE as well as the Green Coffee Bean. How long is it suggested one stay on the Metabolic ONE, and can you take both together?

A: There is no minimum amount of time you can use Metabolic ONE. We recommend you take 2-3 capsules 15-20 minutes before breakfast and lunch only since it does contain 88mg of caffeine per serving. Green Coffee Bean contains 5.6mg caffeine per serving. Caffeine affects everyone differently; anyone sensitive to caffeine or other stimulants, who is taking any prescription medication, or has a medical condition should consult their healthcare provider before using these products, or considering taking both of them at the same time.

Q: I have an IBO who is taking medications with morning and noon meals. Can the Daily Build capsules be taken at the same time?

A: Your pharmacist is probably the best “expert” to answer your question. Many pharmacists are happy to look at the supplemental facts that their customers bring in. We suggest you take your Daily Build bottle in with you on your next visit and share with them your questions and concerns.