Are you tired and unable to sleep?

One out of three Americans is living with 'extreme' stress, according to a poll by the American Psychological Association. One third of us have symptoms such as: fatigue, tiredness, irritability, nervousness, headache, upset stomach, muscle tension, eating too little or too much, teeth grinding, diminished sex drive and dizziness. Phew! - That is a broad category of aches and pains and misery.
And 75% of the people who said they were living with extreme stress reported one or more of these symptoms daily.

What is a person to do?

Just be quiet and live with it?
No definitely not.

There are many simple quick daily Wellness Practices that a person can do to live a healthier, happier, more rewarding life.

One is to get out of bed every day, greeting the new day, with a fresh plate of lovely options. Each day is a new day. Yes we all carry some baggage over to the next day-- The idea is to lighten the load, have less to carry forward. Breathe Stretch Set a Vision/Intention for your new day. Try it - it only takes a few minutes. The results are long lasting. Some feel that they have to carry the weight of the world with them-- is that you? Look into that. Why do you feel that way? What could you do to lessen the burden you feel? Maybe nothing. Maybe one tiny thing will get the ball rolling. You are not meant to be miserable!!

One easy way of sleeping better and waking up refreshed is to end each day with a goodnight letting go! Bedtime routines have been proven to help you get a rest at night, instead of tossing and turning. It certainly works for putting the kids to bed, why not us too?

• Avoid sugar and caffeine in the evening - as they are stimulants.
• Establish a regular bedtime.
• Rather than watch TV in the bedroom, get up and go to the bedroom for sleep. Change the scene and the routine.
• Block out all sources of light- even that blaring alarm clock- can you turn the light down or cover it. Try an eye pillow filled scented with lavender.
• Sit beside or lay in bed and with your eyes closed, breathe out with a big sigh, all the way out until your lungs are empty. Now take in and release air slowly five more times, each time letting go of some stress, hurt feeling or unsettled business. Each time you breathe, let go, letting the stress float away from you-- things you cannot change- let them go.
• Now lying down in the darkened room, stretch out; wriggle around until you get comfortable. If you are still tense, try progressive relaxation. Start at your toes, then feet, then calves - you get the picture - go all the way up your body, tensing and relaxing the muscles. Don't forget to include the face muscles, grimace and smile - now let yourself know that you are held and loved in every single moment of every day and...
• Sleep like a baby

Remember it takes a while to change a routine - up to 3 weeks.

Try these wake up and go to sleep routines and let us know how it works for you.

Check this out - Video Visionaries

We're back. Sorry for the interruptions due to computer and system changes.

Hope the new year brings you health and wellbeing.

Check out this site and write your Vision Statement for the year. It is another way to state your intentions and make it come true. It is easy to do and fulfilling.
You can check out what others have done on YouTube.

The Mayonnnaise Jar

Think about what is really important to you during this holiday season, when you are rushing around trying to get that 'must have' gift. What really matters with your intended target for that gift? Think small on material things and broaden your ideas to ways to really be with that person now and in the coming year. Maybe... it's more important to spend some quality time together (with or without the coffee).


The Mayonnaise Jar & Coffee

When things in your life seem almost too much to handle;
when 24 hours in a day are not enough;
remember the mayonnaise jar and the 2 cups of coffee...

A professor stood before his philosophy class and had some items in front of him.

When the class began, he wordlessly picked up a very large and empty mayonnaise jar and proceeded to fill it with golf balls.

He then asked the students if the jar was full.
They agreed that it was.

The professor then picked up a box of pebbles and poured them into the jar.
He shook the jar lightly.
The pebbles rolled into the open areas between the golf balls.

He then asked the students again if the jar was full.
They agreed it was.

The professor next picked up a box of sand and poured it into the jar.
Of course, the sand filled up everything else.

He asked once more if the jar was full.
The students responded with an unan imous "yes."

The professor then produced two cups of coffee from under the table and poured the entire contents into the jar, effectively filling the empty space between the sand.

The students laughed.

"Now," said the professor as the laughter subsided, "I want you to recognize that this jar represents your life. The golf balls are the important things - your family, your children, your health, your friends and your favorite passions - and if everything else was lost and only they remained; your life would still be full.

The pebbles are the other things that matter; like your job, your house and your car.
The sand is everything else - the small stuff."

"If you put the sand into the jar first," he continued, "there is no room for the pebbles or the golf balls.

The same goes for life.

If you spend all your time and energy on the small stuff, you will never have room for the things that are important to you.

Pay attention to the things that are critical to your happiness.

Play with your children.
Take time to get medical checkups.
Take your spouse out to dinner.
Play another 18.

There will always be time to clean the house and fix the disposal -

Take care of the golf balls first - the things that really matter.
Set your priorities.
The rest is just sand."

One of the students raised her hand and inquired what the coffee represented.

The professor smiled. "I'm glad you asked."

"It just goes to show you that no matter how full your life may seem; there's always room for a couple of cups of coffee with a friend."

Help Save Polar Bears from Global Warming - Polar Bear Photo Gallery - PolarBearSOS.org

Help Save Polar Bears from Global Warming - Polar Bear Photo Gallery - PolarBearSOS.org

the Key to Wellness: Exciting Research on Hope

the Key to Wellness: Exciting Research on Hope

Wellness Environments

Wow! I just returned from Florida and the Medical Fitness Association
meeting where I spoke on Health and Wellness Coaching for Chronic Disease Management and Member Retention with my colleague PJ Harder. Our talk was well received by many people interested in changing the health promotion model they use.

The interesting thing is that integrated health is really taking off nationwide. Hospitals, cities and communities are building BEAUTIFUL sites for Integrated Wellness. There were many architects at this meeting showing off the beautiful buildings they have designed. An architect told me that their company researched 'wellness' and put a definition in their business plan! Another told me that he always makes sure a building has a Tai Chi balcony! Wow this is exciting.

Wellness is hitting the mainstream.

Let's think about environment. What is your environment like? Do you have a space that you call 'home' and feel nurtured in? What are the colors you surround yourself with? Do they stimulate or relax you? What about where you live? Where you work?

Work environment (even how you set up your desk at work) effects our wellbeing. Do you have access to the outdoors? Can you see out of a window? If not do you get up and go outside during your workday? Fresh air and green spaces help change our perspective and relax us from daily stresses. Even your favorite picture of the outdoors, think wonderful vacation pictures from Hawaii or Tahiti or......just the great outdoors.

There is a worldwide movement now to protect our environment and decrease our footprint. We can all do something. The WWF

recently published an article on Environment and Wellbeing. Check it out at: http://www.wwf.org.uk/filelibrary/pdf/wellbeing.pdf

Be Well friends, until next time, Deborah

Walk Your Way to Wellness

As the Holidays approach remember to take care of your self. BREATHE WALK GET OUTSIDE.

Walking is always available and a free form of exercise. Short (10 minute) bouts of brisk walking, three times a day add up to the 30 minutes of moderate to vigorous exercise you need each day. According to the American Heart Association http://www.americanheart.org/ of the benefits of daily physical activity are:

• Improves blood flow throughout the body


• Helps manage stress and releases tension


• Improves your ability to fall asleep quickly and sleep well


• Counters anxiety and depression and increases enthusiasm and optimism


• Boosts energy level and thereby helps normalize weight


• Increases muscle strength and the ability to do other physical activities


• Provides a way to share an activity with family and friends

So this Thanks Giving spend some time walking outside with friends.

A great stress reducer!

Be thankful for the love and light in your life.
Be Well