Proper Sleep Helps You to Lose Weight

illustration of weighing scale
  Module 3 - No Easier Way to Lose Weight!

Course Outline
discussion forum
Learning Objective

Learn the importance of getting sufficient sleep.


Behavioral Objective

Go to bed 15 minutes earlier each night.

Key Thought

Getting enough sleep is the easiest way to increase happiness, health and success.

Terms

Sleep Deprivation
noun

The condition of being robbed of sleep, in real life or in experiment, as opposed to being unable to sleep

Self-Regulation
noun

Control by oneself. Self-regulation is the ability to act in our long-term self-interest. Research by social psychologists suggests that success in modern life depends on our ability to regularly forgo short-term pleasure for the benefit of long-term gains.

Sleep Hygiene
noun

The science that deals with the preservation of sleep.



  The Best Ways to Get Sleep    3:20

a middle aged woman sleeps
  Proper sleep helps your body repair itself and gives you the energy you need to start the day.

The ZZZ Squad

I'm going to discuss a topic that everyone in the health community covers over, and over, and over, and over, and... well, you get the idea. Unfortunately, we have failed the public because statistics keep getting worse over time. So, I'm going to be honest with you about my agenda:

Part #1: This Is The Section Where I Tell You Sleep Is Necessary

Everyone agrees- sleep is vital to life. In fact, I doubt you will ever meet a person who says they truly enjoy being exhausted. Yet I know very few people who are truly rested. It seems a badge of honor to be exhausted and pushed to the limit in our 24/7 American culture. Most adults need somewhere between 7-9 hours of sleep, but few people feel they can "afford" this "luxury". I became especially aware of it as I watched my husband and his colleagues discuss sleep deprivation to the extreme as residents in the Ob/Gyn program. The things they had to do in sleep deprived states amazed me. Chronic sleep deprivation was a fact of life in their field, but as it turns out, they are far from alone.

Everyone seems to have a reason why the sleep rules should not apply to them, but sleep is the time when the brain and the body repair. Going through life without enough sleep is like driving down the highway with a slightly deflated tire. It may not blow immediately, but eventually you will have significant damage. In January of 20141 the CDC quoted the National Health Interview Survey stating that, "...Nearly 30% of adults reported an average of ≤6 hours of sleep per day in 2005-2007.2 In 2009, only 31% of high school students reported getting at least 8 hours of sleep on an average school night.3 If we all know sleep is necessary, why do we continue to neglect this very important part of our life?

Part # 2: This Is The Section Where I Tell You Why You Should Sleep More

Everyone has an occasional lousy night of sleep. Maybe you went to a special party for someone that ran late, or you studied for an exam, or you had a sick child. These things are to some degree unavoidable, but CHRONIC SLEEP DEPRIVATION is destructive and can generally be avoided by proper planing and prioritizing. Losing sleep night after night has a negative compounding effect! One of my all time favorite authors on sleep, Dr. Mark Weissbluth describes chronic sleep deprivation this way:4

If the sleep disruption is repeated night after night... there is an escalating accumulation of sleepiness that produces in adults continuing increases in headaches, gastrointestinal complaints, forgetfulness, reduced concentration, fatigue, emotional ups and downs, difficulty in staying awake during the daytime, irritability, and difficulty awakening. Not only do the adults describe themselves as more sleepy and mentally exhausted, they also feel more stressed. The stress may be a direct consequence of partial sleep deprivation or it may result from the challenge of coping with increasing amounts of daytime sleepiness. Think how hard it would be to concentrate or be motivated if you were struggling every day to stay awake.

There is also a large body of evidence that sleep deprivation triggers hunger, and may make you crave junk foods. All this adds up to bad news if you chronically abuse your body with inadequate sleep.

Part #3 This Is The Section Where I Tell You What You Can Do To Change Your Ways

Most people agree that they need more sleep, but few know how to make that happen. Here are Three Tricks I've learned to get good, consistent sleep:

  1. Turn Off The Tube! Blue light tells your brain it's daytime! All of our amazing modern technology exposes our brains to blue lights through our eyes. By watching TV, surfing the web, looking at our Kindle, or playing Candy Crush Saga on our phone, we are actually telling our brain, "It's still daytime- stay awake!" This keeps our brain from producing the necessary hormone that helps us fall asleep. (More on that in Trick #2.) Crush your candy earlier in the day and end all TV watching at least 2 hours before you want to try to go to sleep. Before I go to bed, I like to make a task list to get everything off my mind, and so I can hit the ground running in the morning. Once I've made the list, I brush my teeth, put on some pajamas, and read a novel. Letting my mind wind down from the stress of the day is a great way to fall asleep and stay asleep!
  2. The Miracle of Melatonin! Melatonin is a natural product of the Pineal Gland in our brain. It's the hormone produced to help us fall asleep. Unfortunately, this gland does not always produce the necessary amounts of Melatonin to help us fall asleep. Foods like pistachios, fish, and raw garlic are naturally high in B6 which helps your body produce melatonin. If you have trouble falling asleep, SupplementRelief.com carries a great Melatonin supplement that has a refreshing peppermint flavor, and works wonders on sleep times.
  3. Don't Delay! One of Dr. Weissbuth's principles in Healthy Sleep Habits, Happy Child is to recognize the first cues of sleepiness in your child. If you wait until they are crying uncontrollably, you've waited too long. The first time you wonder, "Is my child sleepy?" you should try putting them to bed.4 I'd like to suggest this same principle for yourself. Sometimes we all need to be that inner parent. The first time you wonder, "Should I go to bed?" do it!

Maybe none of this is new information to you, and maybe you've tried it all before. I would encourage you to try again! Few people in our modern culture are rested, relaxed, and ready to face each new day, and you owe it to yourself to take care of your body.

But if that's not motivation enough, I'll end with this true story. My husband had a patient that was trying all sorts of things to lose weight. She was being medically supervised, she was on a whole lot of supplements, she was drinking her water and exercising faithfully, yet she could not lose weight! Finally, my husband discussed her sleep patterns with her, then she went on her way. He honestly didn't know if she would ever come back to the clinic because she was so discouraged, but in one month, she came back all smiles.

I've lost 15 pounds this month, Doc!" she exclaimed. Baffled, my husband asked, "How did you do it? Did you try a different amount of food?" "No, I kept everything the same, but I slept at least 8 hours each night."

There are many scholarly research studies that link weight loss to proper sleep, and this patient was proof right before our eyes. Our body was made to heal itself, and sleep is one of it's most effective tools.

Citations:
1 http://www.cdc.gov/features/dssleep/index.html#References.
2 Schoenborn CA, Adams PF. Health behaviors of adults: United States, 2005-2007. National Center for Health Statistics. Vital Health Stat 10(245). 2010.
3 CDC. Youth Risk Behavior Surveillance-United States, 2009. MMWR 2010;59:SS-5.
4 Marc Weissbluth, Healthy Sleep Habits, Happy Child.

  Personal Challenge

Pick One Sleep Habit To Change

  • no snacking after 7 pm
  • no "screen time" after dinner
  • get ready for bed an hour early
  • do a neck stretch every night before bed
  Related Wellness Resources

Check out these supporting educational content resources on our website.

webinar
Webinar: Better Sleep Tonight! Featured

Facilitator Libby Wright interviews Dr. Jamie Wright who discusses the role of sleep in weight loss with participants of the Your Best Weight program. Dr. Wright is a board certified physician with a Masters Degree in Metabolic and Nutritional Medicine. The webinar last for 29 minutes and addresses questions submitted by the program participants.

You can learn more about the NuMedica supplements discussed: Liquid Melatonin.

Please enjoy the webinar. You may also wish to view or download the slides used for the presentation. We encourage you to ask questions or share your thoughts in the Discussion Forum.


Healthy Grocery Shopping List Featured

Stock your pantry and refrigerator with these fresh and healthy nutritious foods. This is a great grocery list to start from if you want to eat healthy, but you should always be sure they fit your specific health needs. You also want to be sure that they are eaten fresh, organic, and unprocessed if possible.


Healthy Living Whole Foods Cookbook displaying wooden cooking utensils and recipe notepad.
Healthy Living Whole Foods Cookbook Featured

Many people know "what" to do to be healthy, but HOW do you do it? One of the best ways we have found is to show people how we eat as a family. This customizable, whole foods cookbook features two hobby chefs! Sara Kosmiski is an amazing RAW foods expert, and Libby Wright shares good foods for beginners in healthy cooking. We hope you enjoy these recipes and encourage you to share them with your family and friends!


the Great Wall of China
Brandy's Weight Loss Journey: Part 3 - Progress Update

Observations from our volunteer, Brandy, on her weight loss journey with the NuMedica hc3 Trim Lifestyle Program.


Disappointed young woman standing on medical scale
Brandy's Weight Loss Journey: Part 4 - Why Do Diets Fail?

Today we conclude Brandy's weight loss journey where we discuss the common pitfalls of "diets".


young boy in suit holding money
Financial Advice From My 10-Year Old

Here's what our 10-year old learned about money from The Richest Man In Babylon.


Glass of water with Lemon
Free Weight Loss Tool!

Did you know you have a free, easily accessible weight loss tool right in your home? This tool can help you lose the unwanted pounds, and keep you feeling tuned up.


Hands Folded over Bible
God is Singing Over YOU

"It comes from Zephaniah 3:17: "The LORD your God is with you, the Mighty Warrior who saves. He will take great delight in you; in his love he will no longer rebuke you, but will rejoice over you with singing."


Woman and daughter playing together outside
Good Moms Don't Win Popularity Contests!

Ok, my faithful readers, I have another confession: I like people to like me! I want to be loved, appreciated, and thanked for my diligence and hard work.


An aged woman sleeps in a white bed
Gratitude- The Best Medicine for Sleep

Sometimes, stress makes it really hard to fall asleep. I have chronic health issues, a full-time (and then some) job, four kids, a busy husband, and a fluffy dog. Yes, sometimes stress can make it difficult to sleep.


Hands Praying over Bible
Is Prayer Your Steering Wheel or Your Spare Tire?

I was driving to work this morning and saw this on a billboard and just had to blog about it! "Is prayer your steering wheel, or your spare tire?"


Man Sleeping Peacefully in Bed
Love Chemistry 301: Circadian Rhythm

Natural rhythms happen in sleep and in relationships. Melatonin and honesty are what we examine today.


Vitamin D Written in Sand on Beach
Love Chemistry 401: Immunology

Unsung heroes in health, and in your relationships can be key to your success.


Workers Repairing Power Lines
New Kind of Detox

The noise of the world around us can create a toxic environment, especially as we try to drift off to sleep.


woman's face illustrating good and bad skin
Pretty Skin Begins Here

Do you wonder, "What else can I do for my skin?" If you've tried over the counter solutions, chemical peels, microdermabrasion, avoiding the sun, and all sorts of other potions, you may need to re-think your skin regimen.


Small Asian girl Painting
Running With Scissors- Lessons Learned

Well, today's already been quite eventful. One of our little ones got hold of a permanent marker, and drew some beautiful art all over our neighbor's driveway and porch in the 10 minutes they went outside to play. What happened then got really interesting...


Aged woman Sleeping Peacefully
Sleep Like a Baby

Did you know one of the best ways you can overcome sleep issues is by changing your evening habits?


Small Boy with Christmas Hat and Present
The Meaning of Christmas According to My 5 Year Old

What should you do when your sister takes candy from you? Show perfect love.


Middle-aged Black Woman Sitting in Office
Three Secret Weapons to Combat Stress: Part 1

Last week, a friend asked me how to keep stress under control? The short answer is, you can't. BUT, you can give your body the nutrition it needs to cope with the daily stresses of life.


Elderly Hispanic woman smiling
Three Secret Weapons to Combat Stress: Part 2

Our bodies, like our bank accounts need to be managed, watched, and deposited into. If you neglect your bank account, you become bankrupt, but what happens if you neglect your body for too long?


Middle-aged Man Meditating on Beach
Three Secret Weapons to Combat Stress: Part 3

My last secret weapon against stress is: Strengthening and Stilling the Mind. You may think this is silly, or easy, or not a real weapon. But let me tell you, a clear head is one of the greatest possible weapons you can have to combat all kinds of stress.


a young couple breathing outside
Tip 4: Take a Breath

One of the best ways to exercise is through breathing! Learn more in part four of this blog series entitled Seven Tips For Balanced Living.


sleeping brain cartoon
Tip 6: Early to Bed, Early to Rise

Sleep is a biological requirement. Take some time to get to bed on time this week! Learn more in part six of this blog series entitled Seven Tips For Balanced Living.


To My Little Girl as You Turn Six Today

I felt compelled to write an open letter to our little girl who is turning six today. Thank you for humoring me as I share my heart, and please know that if no parent has ever shared a blessing with you like this, God our Heavenly Father feels this way and more toward you!


Today I Feel... Discouraged

Are you feeling discouraged? Here's some advice to help bring up your confidence!


Aged woman Sleeping Peacefully
Week Long Pajama Party!

It's time to get your ZZZZ's on! I'm challenging you to a seven day pajama party. That's right- a week long pajama party will do you good. Here's how you do it:


attractive, overweight hispanic woman smiling on couch
Weight Loss Tips for Resetting Your Metabolism: Part 1

What about me? Do you have 20 or more pounds you want to lose? Maybe you've seen your friends lose weight, and you wonder how you can shed that unwanted fat and keep it off. Lots of excellent FREE Weight Loss resources referenced in this post so TAKE ADVANTAGE!


tall forest trees with ray of sunshine
What No One Will Tell You About Chronic Illness

You've seen all the movies, you know, the ones where someone dies and the family has to pick up the pieces. Think: Sleepless In Seattle, We Bought A Zoo, Steel Magnolias, etc... But no one talks about the truth of living with chronic illness forever.


Assorted Cleaning Products
What's Really in my Cleaning Caddy?

Ever wonder what all those chemicals in your household cleaners really do? You will be shocked at just how dangerous they can be.


  • Watch
      The Best Ways to Get Sleep    3:20

  • Read
    a middle aged woman sleeps
      Proper sleep helps your body repair itself and gives you the energy you need to start the day.

    The ZZZ Squad

    I'm going to discuss a topic that everyone in the health community covers over, and over, and over, and over, and... well, you get the idea. Unfortunately, we have failed the public because statistics keep getting worse over time. So, I'm going to be honest with you about my agenda:

    Part #1: This Is The Section Where I Tell You Sleep Is Necessary

    Everyone agrees- sleep is vital to life. In fact, I doubt you will ever meet a person who says they truly enjoy being exhausted. Yet I know very few people who are truly rested. It seems a badge of honor to be exhausted and pushed to the limit in our 24/7 American culture. Most adults need somewhere between 7-9 hours of sleep, but few people feel they can "afford" this "luxury". I became especially aware of it as I watched my husband and his colleagues discuss sleep deprivation to the extreme as residents in the Ob/Gyn program. The things they had to do in sleep deprived states amazed me. Chronic sleep deprivation was a fact of life in their field, but as it turns out, they are far from alone.

    Everyone seems to have a reason why the sleep rules should not apply to them, but sleep is the time when the brain and the body repair. Going through life without enough sleep is like driving down the highway with a slightly deflated tire. It may not blow immediately, but eventually you will have significant damage. In January of 20141 the CDC quoted the National Health Interview Survey stating that, "...Nearly 30% of adults reported an average of ≤6 hours of sleep per day in 2005-2007.2 In 2009, only 31% of high school students reported getting at least 8 hours of sleep on an average school night.3 If we all know sleep is necessary, why do we continue to neglect this very important part of our life?

    Part # 2: This Is The Section Where I Tell You Why You Should Sleep More

    Everyone has an occasional lousy night of sleep. Maybe you went to a special party for someone that ran late, or you studied for an exam, or you had a sick child. These things are to some degree unavoidable, but CHRONIC SLEEP DEPRIVATION is destructive and can generally be avoided by proper planing and prioritizing. Losing sleep night after night has a negative compounding effect! One of my all time favorite authors on sleep, Dr. Mark Weissbluth describes chronic sleep deprivation this way:4

    If the sleep disruption is repeated night after night... there is an escalating accumulation of sleepiness that produces in adults continuing increases in headaches, gastrointestinal complaints, forgetfulness, reduced concentration, fatigue, emotional ups and downs, difficulty in staying awake during the daytime, irritability, and difficulty awakening. Not only do the adults describe themselves as more sleepy and mentally exhausted, they also feel more stressed. The stress may be a direct consequence of partial sleep deprivation or it may result from the challenge of coping with increasing amounts of daytime sleepiness. Think how hard it would be to concentrate or be motivated if you were struggling every day to stay awake.

    There is also a large body of evidence that sleep deprivation triggers hunger, and may make you crave junk foods. All this adds up to bad news if you chronically abuse your body with inadequate sleep.

    Part #3 This Is The Section Where I Tell You What You Can Do To Change Your Ways

    Most people agree that they need more sleep, but few know how to make that happen. Here are Three Tricks I've learned to get good, consistent sleep:

    1. Turn Off The Tube! Blue light tells your brain it's daytime! All of our amazing modern technology exposes our brains to blue lights through our eyes. By watching TV, surfing the web, looking at our Kindle, or playing Candy Crush Saga on our phone, we are actually telling our brain, "It's still daytime- stay awake!" This keeps our brain from producing the necessary hormone that helps us fall asleep. (More on that in Trick #2.) Crush your candy earlier in the day and end all TV watching at least 2 hours before you want to try to go to sleep. Before I go to bed, I like to make a task list to get everything off my mind, and so I can hit the ground running in the morning. Once I've made the list, I brush my teeth, put on some pajamas, and read a novel. Letting my mind wind down from the stress of the day is a great way to fall asleep and stay asleep!
    2. The Miracle of Melatonin! Melatonin is a natural product of the Pineal Gland in our brain. It's the hormone produced to help us fall asleep. Unfortunately, this gland does not always produce the necessary amounts of Melatonin to help us fall asleep. Foods like pistachios, fish, and raw garlic are naturally high in B6 which helps your body produce melatonin. If you have trouble falling asleep, SupplementRelief.com carries a great Melatonin supplement that has a refreshing peppermint flavor, and works wonders on sleep times.
    3. Don't Delay! One of Dr. Weissbuth's principles in Healthy Sleep Habits, Happy Child is to recognize the first cues of sleepiness in your child. If you wait until they are crying uncontrollably, you've waited too long. The first time you wonder, "Is my child sleepy?" you should try putting them to bed.4 I'd like to suggest this same principle for yourself. Sometimes we all need to be that inner parent. The first time you wonder, "Should I go to bed?" do it!

    Maybe none of this is new information to you, and maybe you've tried it all before. I would encourage you to try again! Few people in our modern culture are rested, relaxed, and ready to face each new day, and you owe it to yourself to take care of your body.

    But if that's not motivation enough, I'll end with this true story. My husband had a patient that was trying all sorts of things to lose weight. She was being medically supervised, she was on a whole lot of supplements, she was drinking her water and exercising faithfully, yet she could not lose weight! Finally, my husband discussed her sleep patterns with her, then she went on her way. He honestly didn't know if she would ever come back to the clinic because she was so discouraged, but in one month, she came back all smiles.

    I've lost 15 pounds this month, Doc!" she exclaimed. Baffled, my husband asked, "How did you do it? Did you try a different amount of food?" "No, I kept everything the same, but I slept at least 8 hours each night."

    There are many scholarly research studies that link weight loss to proper sleep, and this patient was proof right before our eyes. Our body was made to heal itself, and sleep is one of it's most effective tools.

    Citations:
    1 http://www.cdc.gov/features/dssleep/index.html#References.
    2 Schoenborn CA, Adams PF. Health behaviors of adults: United States, 2005-2007. National Center for Health Statistics. Vital Health Stat 10(245). 2010.
    3 CDC. Youth Risk Behavior Surveillance-United States, 2009. MMWR 2010;59:SS-5.
    4 Marc Weissbluth, Healthy Sleep Habits, Happy Child.
  • Challenge

      Personal Challenge

    Pick One Sleep Habit To Change

    • no snacking after 7 pm
    • no "screen time" after dinner
    • get ready for bed an hour early
    • do a neck stretch every night before bed
  • Resources
      Related Wellness Resources

    Check out these supporting educational content resources on our website.

    webinar
    Webinar: Better Sleep Tonight! Featured

    Facilitator Libby Wright interviews Dr. Jamie Wright who discusses the role of sleep in weight loss with participants of the Your Best Weight program. Dr. Wright is a board certified physician with a Masters Degree in Metabolic and Nutritional Medicine. The webinar last for 29 minutes and addresses questions submitted by the program participants.

    You can learn more about the NuMedica supplements discussed: Liquid Melatonin.

    Please enjoy the webinar. You may also wish to view or download the slides used for the presentation. We encourage you to ask questions or share your thoughts in the Discussion Forum.


    Healthy Grocery Shopping List Featured

    Stock your pantry and refrigerator with these fresh and healthy nutritious foods. This is a great grocery list to start from if you want to eat healthy, but you should always be sure they fit your specific health needs. You also want to be sure that they are eaten fresh, organic, and unprocessed if possible.


    Healthy Living Whole Foods Cookbook displaying wooden cooking utensils and recipe notepad.
    Healthy Living Whole Foods Cookbook Featured

    Many people know "what" to do to be healthy, but HOW do you do it? One of the best ways we have found is to show people how we eat as a family. This customizable, whole foods cookbook features two hobby chefs! Sara Kosmiski is an amazing RAW foods expert, and Libby Wright shares good foods for beginners in healthy cooking. We hope you enjoy these recipes and encourage you to share them with your family and friends!


    the Great Wall of China
    Brandy's Weight Loss Journey: Part 3 - Progress Update

    Observations from our volunteer, Brandy, on her weight loss journey with the NuMedica hc3 Trim Lifestyle Program.


    Disappointed young woman standing on medical scale
    Brandy's Weight Loss Journey: Part 4 - Why Do Diets Fail?

    Today we conclude Brandy's weight loss journey where we discuss the common pitfalls of "diets".


    young boy in suit holding money
    Financial Advice From My 10-Year Old

    Here's what our 10-year old learned about money from The Richest Man In Babylon.


    Glass of water with Lemon
    Free Weight Loss Tool!

    Did you know you have a free, easily accessible weight loss tool right in your home? This tool can help you lose the unwanted pounds, and keep you feeling tuned up.


    Hands Folded over Bible
    God is Singing Over YOU

    "It comes from Zephaniah 3:17: "The LORD your God is with you, the Mighty Warrior who saves. He will take great delight in you; in his love he will no longer rebuke you, but will rejoice over you with singing."


    Woman and daughter playing together outside
    Good Moms Don't Win Popularity Contests!

    Ok, my faithful readers, I have another confession: I like people to like me! I want to be loved, appreciated, and thanked for my diligence and hard work.


    An aged woman sleeps in a white bed
    Gratitude- The Best Medicine for Sleep

    Sometimes, stress makes it really hard to fall asleep. I have chronic health issues, a full-time (and then some) job, four kids, a busy husband, and a fluffy dog. Yes, sometimes stress can make it difficult to sleep.


    Hands Praying over Bible
    Is Prayer Your Steering Wheel or Your Spare Tire?

    I was driving to work this morning and saw this on a billboard and just had to blog about it! "Is prayer your steering wheel, or your spare tire?"


    Man Sleeping Peacefully in Bed
    Love Chemistry 301: Circadian Rhythm

    Natural rhythms happen in sleep and in relationships. Melatonin and honesty are what we examine today.


    Vitamin D Written in Sand on Beach
    Love Chemistry 401: Immunology

    Unsung heroes in health, and in your relationships can be key to your success.


    Workers Repairing Power Lines
    New Kind of Detox

    The noise of the world around us can create a toxic environment, especially as we try to drift off to sleep.


    woman's face illustrating good and bad skin
    Pretty Skin Begins Here

    Do you wonder, "What else can I do for my skin?" If you've tried over the counter solutions, chemical peels, microdermabrasion, avoiding the sun, and all sorts of other potions, you may need to re-think your skin regimen.


    Small Asian girl Painting
    Running With Scissors- Lessons Learned

    Well, today's already been quite eventful. One of our little ones got hold of a permanent marker, and drew some beautiful art all over our neighbor's driveway and porch in the 10 minutes they went outside to play. What happened then got really interesting...


    Aged woman Sleeping Peacefully
    Sleep Like a Baby

    Did you know one of the best ways you can overcome sleep issues is by changing your evening habits?


    Small Boy with Christmas Hat and Present
    The Meaning of Christmas According to My 5 Year Old

    What should you do when your sister takes candy from you? Show perfect love.


    Middle-aged Black Woman Sitting in Office
    Three Secret Weapons to Combat Stress: Part 1

    Last week, a friend asked me how to keep stress under control? The short answer is, you can't. BUT, you can give your body the nutrition it needs to cope with the daily stresses of life.


    Elderly Hispanic woman smiling
    Three Secret Weapons to Combat Stress: Part 2

    Our bodies, like our bank accounts need to be managed, watched, and deposited into. If you neglect your bank account, you become bankrupt, but what happens if you neglect your body for too long?


    Middle-aged Man Meditating on Beach
    Three Secret Weapons to Combat Stress: Part 3

    My last secret weapon against stress is: Strengthening and Stilling the Mind. You may think this is silly, or easy, or not a real weapon. But let me tell you, a clear head is one of the greatest possible weapons you can have to combat all kinds of stress.


    a young couple breathing outside
    Tip 4: Take a Breath

    One of the best ways to exercise is through breathing! Learn more in part four of this blog series entitled Seven Tips For Balanced Living.


    sleeping brain cartoon
    Tip 6: Early to Bed, Early to Rise

    Sleep is a biological requirement. Take some time to get to bed on time this week! Learn more in part six of this blog series entitled Seven Tips For Balanced Living.


    To My Little Girl as You Turn Six Today

    I felt compelled to write an open letter to our little girl who is turning six today. Thank you for humoring me as I share my heart, and please know that if no parent has ever shared a blessing with you like this, God our Heavenly Father feels this way and more toward you!


    Today I Feel... Discouraged

    Are you feeling discouraged? Here's some advice to help bring up your confidence!


    Aged woman Sleeping Peacefully
    Week Long Pajama Party!

    It's time to get your ZZZZ's on! I'm challenging you to a seven day pajama party. That's right- a week long pajama party will do you good. Here's how you do it:


    attractive, overweight hispanic woman smiling on couch
    Weight Loss Tips for Resetting Your Metabolism: Part 1

    What about me? Do you have 20 or more pounds you want to lose? Maybe you've seen your friends lose weight, and you wonder how you can shed that unwanted fat and keep it off. Lots of excellent FREE Weight Loss resources referenced in this post so TAKE ADVANTAGE!


    tall forest trees with ray of sunshine
    What No One Will Tell You About Chronic Illness

    You've seen all the movies, you know, the ones where someone dies and the family has to pick up the pieces. Think: Sleepless In Seattle, We Bought A Zoo, Steel Magnolias, etc... But no one talks about the truth of living with chronic illness forever.


    Assorted Cleaning Products
    What's Really in my Cleaning Caddy?

    Ever wonder what all those chemicals in your household cleaners really do? You will be shocked at just how dangerous they can be.



comments for discussion forum
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