Who Else Wants to Break the Snooze Button Habit?

The snooze button may seem like your friend, but your relationship is probably toxic. Your alarm clock could be interfering with the quality and quantity of your sleep.

What happens to your brain when you keep hitting the snooze button each morning? You experience several stages of sleep throughout the night. Towards morning, the percentage of rapid eye movement or REM sleep increases. That’s when you dream and enjoy more restorative effects.

“Some people talk in their sleep. Lecturers talk while other people sleep”
― Albert Camus

That’s also when you’re likely to hit the snooze button and interrupt the cycle. As a result, you tend to feel groggy and that sleep inertia can continue for hours.

Say goodbye to your snooze button and say hello to pleasant dreams. Try these tips for waking up more naturally.

How to Quit the Snooze Button Habit:

1. Make a commitment. Are you short-changing yourself on sleep so you can work late hours or watch Netflix? Remember that chronic fatigue can contribute to weight gain, heart conditions, and other health issues. Aim for at least 7 hours of sleep a night.


2. Keep your distance. Put the snooze button out of reach. Move your alarm clock or phone off your nightstand and place them across the room.


3. Budget your time. Do you set your alarm early so you can press snooze several times? Calculate how much time you really need in the morning and eliminate that leeway.


4. Plan a treat. Dangle a reward that will make you want to throw off the covers. Eat a delicious breakfast with grilled fish and fresh berries. Sign up for an early yoga or spin class before work.


5. Seek support. Let your family know what you’re doing. Cats and dogs can also be very persuasive when they want you to open your eyes.


6. Try an app. Sleep apps tend to be inaccurate because individual sleep patterns vary so widely. However, they can help you to be more aware of your behavior, especially while you’re trying to change your habits.


7. Vary the sounds. Maybe you’re so used to your alarm that you turn it off without even realizing what you’re doing. Use different sounds to capture your attention. You may also want to experiment with devices that use light or vibrations.


8. Deal with relapses. A long-standing snooze habit can take time to break. Be patient and grateful for gradual progress.


9. Talk with your doctor. What if you’re sleeping 7 to 8 hours a night and still having trouble waking up naturally? See your doctor to discuss whether you might have a sleep disorder.


“As long as there was coffee in the world, how bad could things be?”
― Cassandra Clare, City of Ashes

Additional Tips for Restful Sleep:

1. Be consistent. Giving your mind and body sufficient rest is the most effective way to break the snooze button habit. Go to bed and rise at the same time each day as much as possible, even on weekends and holidays.


2. Block out noise. If the neighbor’s stereo is keeping you up, buy a fan or white noise machine. Look for comfortable ear plugs if you need more help.


3. Adjust the lights. Exposure to morning light changes your hormone levels. You’ll find it easier to wake up in the morning and fall asleep at night.


4. Turn off electronics. Bright lights and exciting movies stimulate your brain. Turn off the TV and other devices at least one to two hours before bed.

The next time you’re tempted to hit the snooze button, ask yourself if increasing your chances of a long and active life is more important than 9 minutes of fragmented sleep.

A consistent sleep schedule and other simple habits can help you wake up feeling fresh and enjoy each day more.

“There are no ordinary cats.”
― Colette

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Does Your Income Affect Your Health?

“All the money in the world can’t buy you back good health.” Reba McEntire 

Our level of income directly affects our health. Did you know that? How much money you make helps to determine how healthy you will be. Doesn’t really make sense, if you don’t’ look at the broader picture. For example…In the big picture view: you are educated, have a degree, and are exposed to tons of information during your college years. You are exposed to health classes, athletes, and all sorts of professional people who already understand the importance of health in your life.

doctor pointing at tablet laptop
“To enjoy good health, to bring true happiness to one’s family, to bring peace to all, one must first discipline and control one’s own mind. If a man can control his mind he can find the way to Enlightenment, and all wisdom and virtue will naturally come to him.” Buddha 

You’ve graduate college. Your income is nice, and you have the opportunity to purchase magazines, health and fitness (of course). Can you see how your education and intelligence levels affect your health? This example is a generalization; All you have to do is observe yourself verses some one whom does not have the  same advantages of health. Sad but true. Standard of living and health are directly related.

“Good health is not something we can buy. However, it can be an extremely valuable savings account.” Anne Wilson Schaef 

The availability of better care, whether it is through better company paid insurance, life in a metropolitan area versus rural area, or simply being able to afford a more specialized doctor when the situation warrants. In most cases, higher income families live in more populated areas, with access to better doctors and larger medical facilities. Often their employers have nurses or doctors that are retained, if not on staff, as emergencies warrant.

assorted doctors tools
“People talk about physical fitness, but mental health is equally important. I see people suffering, and their families feel a sense of shame about it, which doesn’t help. One needs support and understanding. I am now working on an initiative to create awareness

bed bedroom blanket blur
“Dogs never bite me. Just Humans” – Marilyn Monroe

 

The Quality of Life: Is Health Important?

As a matter of fact, all responsible persons should take the time to educate themselves, and their children, about the benefits of healthy eating. Learning to eat for life in a health conscious way is one of the best guarantees for a long and fulfilling life. The quality of our lives is as important as the quantity to most individuals, but because of debilitating of not feeling well. We are often forced to make a decision and choose between quality and quantity.

Thanks to the advancements in modern medicine, the average person’s life span can now exceeds seventy years. If you stop to think, that’s quite a long time to walk around on this earth. Along with the wonderful life expectancy increases, we have the detrimental effects of overeating and unhealthy eating. It seems that as we advance in one area, we regress in others.

 

The issue of obesity brings this debate to the forefront:

  • The first question I always ask, is how did we get here?
  • What kind of quality life can someone have because of their weight?
  • How did we go from one of the most physically fit nations, to just wallowing in our weight?

The answer lies in our lack of education about the weight gaining, process, and a lack of concern about our children learning how to eat and exercise correctly. Today, we must determine:

  • How much nourishment
  • Physical exercise is needed, and
  • How best to accomplish those goals.

The question raised in the title of this article, would have a resounding YES as the answer. The life you choose to lead, no matter what your field of interest, your level of education, or your level of income, your life is tremendously affected by your health. Maintaining your health is one of the most important things you can do as an individual; to enjoy what time you have on this earth. It is also one of the most important things you can do for you family. As we become an older population, and our life expectancy increases, do we want to become burdens on our children? Or do we want our time with our children in our retirement years to be something we and they have enjoyed?

There are so many things to do in life that allow us to enjoy the fruits of our labor. All of these options can be cut short if we haven’t taken the time to take care of ourselves.

Calorie, nutritional, physical, and educational needs are now information we should understand. There is massive amounts of information available to help educate and to help you make good health choices, no matter what the age group. However, we encourage you to visit a licensed medial physician (doctor). Quality of life is as important making healthy decisions to living a meaningful life:

  • Education of the healthy choices we can make,
  • Make the right healthy choices, and
  • Living life to the fullest should be the ultimate goal of every person live.

affection baby baby girl beautiful
“Health is correlated with quality of life. If you get regular physical activity, have social connections, control your cholesterol, keep your blood pressure at a normal level, don’t smoke – these things can make an enormous difference not only in how long you live, but how much you enjoy your life in those years.” Tom Frieden 

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Do We Need Meditation?

“Meditation is the tongue of the soul and the language of our spirit.” Anonymous

Meditation, an exercise recommended for everyone, but especially those of us with hectic, stressful lifestyles, is defined as an engagement in contemplation, especially of a spiritual or devotional nature. Meditation has been shown to relieve stress, and promote overall good health, by simply reflecting upon our day, and finding happiness within ourselves. This and other mind exercises help us to keep our mind fit, and functioning at top performance levels. But up until the last twenty years, meditation was something the western world new little about. Is it necessary for our health? Or have we just come up with a new fad, to fill up the empty hours of our day?


“The more regularly and the more deeply you meditate, the sooner you will find yourself acting always from a center of peace.”
J. Donald Walters

Well, the empty hours don’t exist for most of us. Quite frankly, without the opportunity to reflect and relax, I would quite possibly go completely mad. Our spirituality and meditation practices are the tools we have available to keep our mind as fit as we keep our bodies. The mind is a complicated and versatile machine, but it can become overwhelmed and unable to function correctly, if we don’t take the time to keep it cared for.

Our mind has varying levels of operation, known as brain waves. As we pass through the different stages of our day, we enter various stages of brain wave activity. The brain uses this tool as one way to allow us time to rest our busy mind, and cope with all the pieces of information we’ve received, a way to kind of “mind file” for the day.


“Meditation is being in tune with our inner energy source.” Anonymous

Modern alternative health and holistic healers believe in the power of the energy that flows through our bodies; this energy radiates from our mind as well. It is believed to be the chief from of transportation for our body’s nervous system to carry out communication. Breathing techniques, music, aromas, and candle therapy are all ways we utilize the opportunities to reflect on our day, allow our mind to rest and replenish itself for further use. But are these methods keeping us mentally fit? Yes, it does help to keep us mentally fit.

The great benefit in meditation; the mind’s ability to transform itself into a vehicle for higher awareness. Meditation is a way for us to become aware of the fact that there is more to our being than just our physical activity. We have so much more potential locked away in our mind, resources that we never tap into until we have the chance to quiet the mind, quiet our surroundings and open the door to the possibilities we don’t examine on a day to day basis.


“Go within every day and find the inner strength so that the world will not blow your candle out.”
Katherine Dunham

In our meditative state, thoughts that never have the opportunity to be heard during the bustle of the day are afforded the opportunity to come forward and be heard. Every step that we take is a step in some direction for our life. The opportunity to set our own destiny, develop our manifestation of what we believe our life should be, is the opportunity meditation provides. Every action we’ve ever taken started as a thought. The thought was then brought into reality by our action on that thought. So are we able to produce new thoughts, new possibilities, in this time of quiet reflection.

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New Year’s Resolution… Or Accomplished Goal?

Do you have a New Year’s Resolution? Or do you have multiple.  In 2018, Statista reported that 37% of people wanted to eat healthier, get more exercise and save (more) money. While 32% do not plan to make a New Year’s resolution and 15% planned to make new friends or learn a new skill. 

Out of these planned resolutions, 8% successfully keep their New Year’s Resolution according to Statistic Brain Research Institute . How were they successful in accomplishing their new year’s resolution goal? 

chartoftheday_12386_the_most_common_new_year_s_resolutions_for_2018_n

It could be various or a simple factor; We found this article by Forbes very insightful on how to accomplish a year goal: 

14 Ways to Continue Sticking to Your New Year’s Resolution:

Summary

  1.  Take Daily Action
  2. Start Small
  3. Tell People about your Goal
  4. Don’t call it a Resolution
  5. Set Realistic Goals
  6. Leverage More Resources
  7. Write It Down
  8. Break it Down into 17 week Goals
  9. Get a Accountability Partner
  10. Don’t Beat Yourself Up
  11. Start with the End in Mind
  12. Connect your Goal(s) to an Existing Habit. 
  13. Satisfy Intentions, Not Resolutions
  14.  Put Your Money Where Your Mouth 

We want you to be successful. Accomplishing a year goal is no easy task. So

  • Write down 3 key goals and strategies 
  • Think, prioritize and schedule your time to achieve it.
  • Celebrate the small accomplishments 
  • Break your Big goals into smaller tasks. For example: 30-90 day increments 

We pass no judgement. We are human. We are hear to help you accomplish your goal. We provide holistic health coaching services. Holistic Health coach can:

The role of a holistic health coach is to guide individuals to live a balance healthy lifestyle such as recommending:

  • Goal Setting
  • Food and nutritional importance,
  • Personal care,
  • Consulting,
  • Healthy dieting,
  • Physical activities,
  • Beauty tips,
  • Hair, Skin and Nails,
  • Relationships,
  • ….and much more.

Make your Complimentary appointment.

We are here to service.

Change your Resolution a Goal Changer…

Transform the Habit to a Growing Lifestyle Mindset!

Happy New Year! 

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References: 

Forbes: 14 Ways to Continue Sticking to Your New Year’s Resolution

New York Times: How to Make (and Keep) a New Year’s Resolution

Statistic Brain Research Institute

Statista

 

You are Not Alone

If you are experiencing depression or considering suicide, there are people who are ready and willing to help.

Veteran’s Crisis Hotline:  Call 1-800-273-8255 and Press 1 or Text 838255- Suicide

-Hotline: 1-800-SUICIDE (2433) – Can use in US, U.K., Canada and Singapore
– Suicide Crisis Line: 1-800-999-9999
– National Suicide Prevention Helpline: 1-800-273-TALK (8245)
– National Adolescent Suicide Helpline: 1-800-621-4000
– Postpartum Depression: 1-800-PPD-MOMS
– NDMDA Depression Hotline – Support Group: 1-800-826-3632
– Veterans: 1-877-VET2VET
– Crisis Help Line – For Any Kind of Crisis: 1-800-233-4357
– Suicide & Depression Crisis Line – Covenant House: 1-800-999-9999
– Survivors of Bereavement by Suicide: (UK only) 0844-561-6855
– Beyondblue info line: (Australia only) 1300-22-4636
– 24/7 Crisis Line:(Canada only) 905-522-1477
– Lifeline Australia: 13-11-14

Youth & Teen Hotlines: 
– National Youth Crisis Support: 1-800-448-4663
– Youth America Hotline: 1-877-YOUTHLINE (1-877-968-8454)
– Covenant House Nine-Line (Teens): 1-800-999-9999
– Boys Town National: 1-800-448-3000
– Teen Helpline: 1-800-400-0900
– TeenLine: 1-800-522-8336
– Youth Crisis Support: 1-800-448-4663 or 1-800-422-0009
– Runaway Support (All Calls are Confidential): 800-231-694
– National Runaway Hotline: (US only) 1800-231-6946
– Child Helpline: (UK Only) 0800-111
– Kids Helpline: (Australia) 1800-55-1800
– Youth to Youth: (UK only) 020-8896-3675
– Kids Help Phone Canada: 1800-688-6868
– National Youth Crisis Hotline:(US only) 800-442-442-4673

You’re not alone.

 

 

 

Natural Ways to…

Below are some information to reduce and improve on some common health problems we face today.

1. Ways to natural reduce high blood pressure.

  • Lose extra pounds and watch your waistline. Blood pressure often increases as weight increases…
  • Exercise regularly. …
  • Eat a healthy diet. …
  • Reduce sodium in your diet. …
  • Limit the amount of alcohol you drink. …
  • Quit smoking. …
  • Cut back on caffeine. …
  • Reduce your stress.


2. Natural Ways to naturally reduce cholesterol.

  • Omega 3 fats
  • Fiber rich foods ( ie avocados, Asian pears, berries, coconut, figs, peas)
  • Olive oil – Helps raise HDL cholesterol.
    Garlic and onions – These two cholesterol reducing foods help lower LDL cholesterol because of their sulfur containing compounds which help cleanse the arteries.
    Herbs – Add a variety of spices such as basil, rosemary and turmeric to your food which contain antioxidants that are cardio-protective and help lower cholesterol naturally. 


3.  Improve liver function:

4. Natural ways to improve kidney functions 

  • Hydrate
  • Eat healthy foods. …
  • Exercise regularly. …
  • Use caution with supplements and herbal remedies. …
  • Quit smoking. …
  • Don’t overdo it when taking over-the-counter medications. …
  • If you’re at risk, get regular kidney function screening.

5. Natural ways to reduce stress by….

  • Take your mind off the problem, it’s not going anywhere,
  • Avoid caffeine. Caffeine is a stimulant that increases adrenaline in the body, the very hormone you are looking to reduce. …
  • Eat small meals often. …
  • Breathe. …
  • Talk to yourself. …
  • Tell someone who cares. …
  • Cocooning. …
  • Seek help.

Relaxing techniques: https://www.webmd.com/balance/guide/blissing-out-10-relaxation-techniques-reduce-stress-spot#1
 

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DISCLAIMER: Content is reference purposes and is not a substitute for advice from a licensed health-care professional. You should not rely solely on this content, and assumes no liability for inaccuracies. Always read labels and directions before using a product. Statements regarding products have not been evaluated by the FDA, and these products are not intended to diagnose, treat, cure, or prevent any disease or condition. Therefore, we do not diagnose illness or prescribe pharmaceuticals. None of the information offered here is intended to replace any program that your medical physician has prescribed for you, nor does it conflict with any pharmaceutical medication you are taking.


NUTRITIONAL GUIDE
WE ARE NOT MEDICAL DOCTORS: therefore, we do not diagnose illness or prescribe pharmaceuticals. We are nutritional consultants and make suggestions relating to nutrition. None of the information offered here is intended to replace any program that your medical doctor has prescribed for you, nor does it conflict with any pharmaceutical medication you are taking. It is recommended that you take your products at least one hour prior to taking your medication so that the minerals offered can be fully assimilated.

Conquering Your Negative Thoughts

“Let’s go…

To a never ending place

Where you make your rules

Let’s ride…

On my motorcycle

Into the morning sun

Round and around the world to Hawaii where

We can go scuba diving

Where the off beat fish pass by

Let’s go to Honolulu

Where divine men FLEX their muscular bodies and Ladies Dance the Night Away.

However the picture can’t come true. ” ~  1999 Oakland High School Student

woman wearing white sleeveless lace shirt

Why are some people so negative to ones’ dreams? Why is it so impossible to come true?

For someone to….

  1. Travel
  2. Lose weight
  3. Become Healthy
  4. Accomplish Personal Development
  5. Increase their Well-Being

People become unwilling to share their story becoming emotionally detach reluctant to be Vulnerable. That’s what happen to me.

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That word…Vulnerable. A word people say and fear to feel. An experience you loathe and can’t forget. Avoiding it burns you up. Acknowledging it tends to sting. It’s a battle that will shaped your personality. My health journey began with self care. I had to reevaluate my health, skin, hair, body and mindset.

When I got on the scale; I literally got off the scale when it went got over 195 lbs. I started a nutrition plan and varies types of conventional and unconventional exercising.  It was about time for me to stop lifting my belly to buckle my pants and got serious.

I did Four simple things …..

1. Check in Daily
2. Drink more water
3. Do some exercise – get moving
4. Replace one meal a day – eat healthier with a meal replacement!

Making the decision…the Pivotal Point to Conquer Negativity… I was able to lose over 25 lbs and feel amazing. I’ve traveled to several States. I’ve been to multiple conferences and so much more.

Conquer your Negative Thoughts and Live the Wellness Lifestyle You WANT!

three woman sitting smiling inside room
.*

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Time

Don’t miss out on the simple moments. Give yourself time. Don’t Rush. Below are my top 5 quotes to living a healthier life. Finding your well-being is key.

  • Life is not measured by the number of breaths we take, but by the moments that take our breath away.”– Maya Angelou
  • “You can’t connect the dots looking forward; you can only connect them looking backwards. So you have to trust that the dots will somehow connect in your future. You have to trust in something – your gut, destiny, life, karma, whatever. This approach has never let me down, and it has made all the difference in my life.”― Steve Jobs
  • I have a huge and savage conscience that won’t let me get away with things. – Octavia E. Butler
  • “Don’t let yesterday take up too much of today.” – Will Rogers
  • “Failure will never overtake me if my determination to succeed is strong enough.” – Og Mandino

 

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