Oh the importance of sleep. Sleep is a rejuvenator. Sleep is healing. Sleep is a must.  Don't believe me?  Start losing sleep and see how off balance your day becomes. Getting good sleep is one of the most important things you need to be healthy and to look healthy.

But falling asleep is not always as easy as it seems. Sometimes our bodies are out of whack, we are stressed or honestly just don't know why we can't sleep. To remedy this, one of the worst things you can do is take medication to help you fall asleep.  Sleeping pills can be addictive and you never want medications to control your sleep patterns. So what can you do naturally to help induce sleep. Lets take a look.

1. Exercise- You may not be excited to do it, but it has been found that exercise will increase the quality of your sleep as well as the quantity of your sleep. Running and jumping can be physically exhausting but you will find it hard not to sleep after a good workout.
2. Consistency - Yes! If you go to bed and wake up at about the same time, your body will begin to program itself to sleep. Establish night time rituals like reading a book or watching a certain program on Netflix. This routine can help program the mind and body to sleep.
3. Cooler room temperatures - OK breaking out in a sweat in the middle of the night can really cause you to wake up. Don't have the heat up too high or it can be stuffy and hot and cause you to be miserable which will surely wake you up. Moderate the flow of air and keep the thermostat at a consistent temperature.
4. Leave the Coffee alone at night - OK some people can drink coffee all day long but if you do and you are having sleeping troubles, you just might want to put that caffeine away. This is not only coffee. There are sodas, chocolates and teas that may have a high amount of caffeine that can disrupt your system. If you have to have these favorites, make sure to do them by lunch time and definitely not for dinner.
5. The Sound of Music - OK you may be the person that don't want to hear a thing when you go to sleep and your sound is called silence. There are others who may need hear a bird chirping CD, some classical music or water falling. All of these sounds can be effective at helping you fall asleep.

Do you know that essential oils are all the rage. They smell great and they are all natural, but most people don't even know how to use them. Lets take a look at what essential oils are all about and see how you can use them in your home to spruce up the aroma.

Essentials oils are liquids filled with aroma that is found in flowers, bushes, plants and trees. It is the essence or what makes that flower or tree what it really is. In order to retrieve the oils from the trees or plants, they use a process called steam distillation. You can use essential oils as a fragrance in your home, on your skin or even ingestion. Lets take a look at these three ways:

1) As A Home Fragrance

Most people are familiar with this way. Scents for many years have been combined together to help with mood and emotions. You know how lavender makes you feel so relaxed and rested. Smells often take you to a place in your memory that ignites emotions. Think of grandmas house and the different smells that she had in her home that reminded you of certain things or certain times in your childhood. Well essentials oil are so powerful that the scents can truly affect your physical and emotional being. In fact there are many benefits when used and diffused in the home. This is called aromatherapy. Aromatherapy is the inhaling of these oils through a diffuser which is a safe and natural way to cleanse the air.



2) Topical Use

Essentials are great to use on the skin because it is rapidly absorbed. This oil once absorbed can essentially have an impact on every cell in your body within 20 minutes. Essential oils cannot be placed directly on the skin. They must be diluted properly and then it can be spread all over the skin. Most people use what they call a carrier oil such as vegetable oil or coconut oil in order to dilute the essential oil.

3)Some People Ingest Essential Oil

Now ingesting anything that is concentrated or potentially toxic with overuse should be done under the supervision of a professional. One essential oil that is commonly used for ingestion is peppermint oil. It is so strong though all it takes is one drop to create the effect that you are trying to achieve. One drop of peppermint oil can make approximately 20 cups of peppermint oil tea. Be sure to get the measurements right when ingesting internally and by no means give it to children.


Essentials oils come in so many different scents and are available in many stores. Amazon has a plethora of options from sellers who specialize in these oils. Try them out. You won't be disappointed.

Move over, detox water! Vinegar has been used for centuries, and it is not going anywhere. The simple salad dressing is stealing the spotlight, and for a good reason. Scientists have found long term health benefits from drinking as little as a teaspoon a day! This simple addition to your diet is cheap and easy to find in any grocery store making it perfect for the wellness-obsessed.

Different varieties of vinegar can impact your health in different ways; variety is the spice of life after all! Understanding the science behind vinegar is essential to knowing how it can help you. Vinegar is composed of acetic acid - this acid is responsible for vinegar’s sour taste and natural health benefits. When digested, the acid is able to diffuse through cell membranes and focus on specific cells. It aids your body in burning calories and breaking down carbohydrates; perfect for trimming your waistline!

Vinegar is also a natural anti-bacterial; the littlest amount of acetic acid is able to prevent many foodborne illnesses, such as Salmonella and E. Coli.  Vinegar is also high in anti-oxidants which are perfect for slowing down cell deterioration. If you’re afraid of looking a little haggard in the morning, instead of chugging blueberry juice, try a little vinegar!



If you find yourself hiding from your co-workers when they have a cold, try apple cider vinegar. This type of vinegar is perfect for a quick boost to your immune system. Apple cider vinegar is also high in certain organic acids that are also proven to aid in digestion by reducing gas and even preventing constipation!

 Research also shows that apple cider vinegar can prevent diseases such as cancer, cardiovascular disease, and Alzheimer’s by slowing down the growth of those particular cells. If you’re feeling especially enthusiastic about disease prevention, add two teaspoons of apple cider vinegar to water and drink before or with every meal.

Have you heard the rumor that vinegar can help you lose weight? Well, it’s true! Organic rice vinegar, especially black rice vinegar, contains a higher amount of amino acids than others. Rice vinegars are great at breaking down adipocytes, AKA the cells in your body that store fat. Research shows that mixing about three tablespoons of rice vinegar with water or even fruit juices can help slow down weight gain. It’s important to remember that adding an exercise regimen to your new diet will help you produce the best results!

Warning comes with this great natural remedy, however. Ingesting excessive amounts of acids can damage several areas of your body, including your digestive system. Moderation is key when it comes to vinegar. Make sure to stick with the recommended amounts when adding it to your diet!

When was the last time you just didn't feel quite right or you wasn't yourself and you just ignored it?  This is a very common mistake for people with busy lives.  People tend to overlook the obvious ways the body communicates that something may be wrong.

Do you schedule yearly check-ups with your primary health physician, or do you call only when you have a problem?  With modern technology, doctors are now connecting all of your medical information on websites so that you can follow-up with them.  It is so important to get regular check-ups and to make actual changes to your lifestyle to feel better and live a healthy, long life.  Why do we deny the issues so many times until often it is too late. Well let's get you started on the right track.



Try considering the following:

1. Schedule an appointment with a primary care doctor once a year.
2. See a dentist twice a year.
3. Check your bloodwork, and after the results are in take a look at them.  Most doctors connect the information now on portals that show you the healthy ranges.  Also begin to read more, get information, and ask questions.  Speak with your doctor to know best how to care for your body.
4.  Are you eating enough fiber, fruits, and vegetables? Make sure you are.
5.  Get rid of junk food.  So many people ignore what they eat and wonder why they always feel sluggish. Too much junk food and fried food can really lower your energy levels.

Today, take a stand and make a pact with yourself to make some changes.

• Keep a health journal.  Record reminders on your phone to take your daily multi-vitamin, to eat more fruit, to get up and stretch when you are sitting too much at work or school. 
• Remind yourself to exercise and to get up and move!  If you do not like the gym, then make an active effort to move around your house, dance, clean, or take the stairs whenever possible.
• Avoid the junk food and pack some healthy lunches to take to work.

What is your health intelligence IQ? Make a plan to be more “health intelligent.”Make a personal list and start with one task this week.  After two weeks, tackle a second task.  Take the stairs to your office instead of using the elevator or stretch while at my desk for 10 minutes. Read more about nutrition and get informed.  You only have one you. Be an active participant in your health.  Your life depends on it!

Purchase Here On Amazon

The phone rings and you hit "Decline." Are there too many phone calls and letters in the mail, reminding you that you are in debt? Don't they understand that if you had the money you would have paid it all back already? Unpaid debt is a stressor! That stress can cause physical and emotional difficulties, put a strain on your relationships, and keep you from the joyful life that you deserve.

Every single one of us will experience life challenges from time to time, and financial troubles are a common one. What you need to do when money struggles keep you awake at night is remember two critical things. First, you are not alone, and second, there is always a way out.




According to recent estimates, as many as 80% of families in the U.S. carry some form of debt. American families currently have an average of $15,000 in credit card debt alone and one in three Americans have debts that have gone into collections. If you are experiencing some or all of these issues, the solutions could be faster and more straightforward than you are imagining.

One possible solution to your financial stress is loan consolidation. Loan consolidation may simplify paying off your current debt, save you money by decreasing your current interest rates, and help you to build a healthier credit profile.

All debt issues and potential solutions are unique to individuals and should be assessed with that in mind. If you think that loan consolidation may be right for you, there are debt solution experts available to guide you toward financial freedom. Sometimes debt though may be a result of a bigger problem. Spending above your means is not a healthy lifestyle. When you are trying to be fiscally responsible you must take a holistic approach and ask yourself these four questions:

• How much am I spending? 
• Why am I spending? 
• What is causing me to spend? 
• Is this necessary?

When you realize that keeping debt will have you bondage to someone else, eventually you will want those chains loose. Be responsible and take a fiscal approach that will lead to a much more healthier  you and healthier bank accounts.  

• White – Choosing white as the base color for your nursery will produce a clean, airy look. You can then select a multitude of other colors as accessories to keep the room from appearing too sterile. For example, a white crib with white bedding will look excellent when matched with a colorful mobile overhead or colorful wall art. You can place a multi-colored cushion on the seat of a white rocking chair in the room. Also, multi-colored curtains will play nicely against white wall paint.

• Green – Various shades of green will bring the look of nature into any nursery. You can select a pale green for the walls with a darker green carpet or area rug placed in front of the crib. For the crib, a lovely dark wood paired with grass-green bedding will look fabulous. If you want to include another color for contrast, try orange or yellow. For example, you can paint a mural on one wall that looks like a green forest filled with orange and yellow birds.

• Purple – Using multiple shades of purple, such as violet, orchid, and lavender produces an excellent gender-neutral look in a nursery. Opt for a lighter orchid or lavender for most of your décor choices and accent those pieces with a dark purple or violet color. If those colors seem too overwhelming, mix some white into the room to tone down the look, so your nursery feels more serene.

• Blue & Pink – You can mix these two colors to infuse both a masculine and feminine feeling into the room. Instead of baby blue, choose a slate blue that blends blue and gray hues for a fabulous look. Instead of pastel pink, select a rosy pink. Combine these two with off-white walls for a result that everyone will love.

•  Most Everyone Speaks Native English

•  A Nation of Variety

•  An Economical Vacation