Daylight Savings Time… & Better Sleep All Year

Turning the clocks ahead in Spring is one of my favorite things. Experiencing those first few days of an hour of additional daylight in the early evening hours can be a major boost…like a breath of psychological fresh air!

AND for many people it’s literally a breath of fresh air because they’re more likely to get outdoors and enjoy the extra daylight.

My friend Rocio Ramos, Youngevity contributing writer & fitness instructor, gives some great tips in the following article to help you enjoy the changing of the clock and get better sleep all year long…

woman stretching in the morning

Longer days and warmer weather are just a couple of things that make the spring time so ideal. Just think about it, you get an additional hour of daylight to enjoy the outdoors; perhaps with an evening walk, hike or other recreational activity. This also makes daylight saving time the perfect time to revamp your workout routine if you’re feeling a little plateaued. However, if you’re not prepared for the time change that comes with welcoming the spring season, you’ve got a few rough days, or even weeks, ahead of you!

For many early risers, losing an hour of cherished sleep can make mornings problematic for a bit. Most individuals find themselves more tired than usual during morning routines and commutes to work. Additionally, if you go to bed early, you’ll find it may be difficult to go to bed only an hour or two after the sun has gone down. In order to make sure you’re alert in the morning, creating a new sleeping schedule is important. However, if you’re not a good sleeper, this struggle will be even greater.

If you’re already sleep-deprived, daylight saving time will only add to this deficit, unless you make some immediate changes. According to the Center for Disease Control, 1 in 3 American adults do not get the required 7 hours of sleep each night. Sleeping anything less than that puts you at risk for chronic illnesses such as obesity, high blood pressure, heart disease, stroke and stress. Whether you have a hard time falling asleep or are simply up late, the sooner you make necessary changes to get adequate sleep, the healthier and happier you’ll be!

A few ways to get better sleep are to:

  • Minimize your daily intake of caffeine, especially in the afternoon.
  • Lay off the night cap. Alcohol consumption has been found disrupt REM sleep which is needed for memory, concentration and motor skills.
  • Turn off or silence electronic devices at least 30 minutes before bedtime. Blue lights interfere with sleep, and email or text updates can wait until the morning.
  • Create a peaceful bedtime ritual by doing some reading, gentle stretching, or yoga and also sticking to a bedtime schedule.

To prepare yourself for the upcoming hour shortage, even if you’re a good sleeper, you may want to start going to bed 15-30 mins earlier on the days leading up to daylight savings time. Try to ease your body into the new routine and changes. Additionally, adding Biometics Bio Nite, which contains a unique blend of melatonin, chamomile and valerian, will be help promote restful sleep during the time change, and any other time you need to ensure a good night’s rest.

Don’t forget to set your clocks forward! Good sleep is the key! — Rocio Ramos

Deb’s Additional Suggestion for a Good Night of Sleep

A “go to” for many people is the essential oil blend To Be At Peace. Check it out as a great potential addition to your bedtime routine, or for evenings when your mind just doesn’t want to slow down.

Enjoy your extra hour of daylight in the early evening hours next week!

Here for you,

Deb Bruckschen

deb in pink chair

How to Make It Better

what you do today can improve all your tomorrows

How to make what better?
Great question. And the answer is: Pretty much any aspect in life.

Your health. Your financial health. Your relationships. Your faith. Your productivity. Your environment. Your fun & recreation. Your community involvement. Your mindset.

We are wired to want to make things better.

Sometimes people give in to mediocrity. They “settle” for less than their best because they’re overwhelmed, overworked, over committed, or they’re just not sure where to begin to make things better.

But deep inside we still have that desire to improve our life and the world around us.

So where can you begin… with whatever you’d like to improve?

ABCs

Whether you want to improve your health, or finances, or whatever else… begin with the ABC’s. Actually the ABCD’s:

A: Assess your current reality. Where are you now?

B: What specific things would make it Better? Where do you want to Be in this aspect of your life?

C: What do you need to Change in order to make the desired outcome a reality? **

D: Decide to follow through, and lay out a plan to make things happen.

** There’s a great formula to follow for “C” — please reach out if you’d like the details.

If you’re looking to improve your health…

There’s an excellent health assessment form that gives you a quick and easy way to see where you’re at now in various categories, and then you can track your progress on the form as things improve. Based on your answers on the form, you’ll see some great recommendations for naturally improving your specific areas of interest.

Just let me know if you’d like to do the free health assessment. Super helpful!

As always, here for you on your journey to gain your greatest “wellness edge” — in ALL areas of life!

Deb Bruckschen

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‘Tis the Season for Essential Oils

I’ve really been enjoying this monthly Aroma Share Club, and you might too! Not only is there a significant savings on the monthly collection (this month we received $87.10 of oils for $50), it comes each month with a sheet of personal care recipes and even food recipes.

aroma share club -- dec 2015

Click here to view the recipes for December 2015: Aroma Share Club 12/2015 Recipes.

The Cinnamon Almonds and the Cinnamon Apple Chips look delicious! Just bought the additional ingredients for them today and can’t wait to try them. Yum!

An added plus: If you get the monthly Aroma Share Club collection on an autoship order, there’s free shipping. That’s right… $50 for anywhere from $70 to $90 of some of the world’s best essential oils… delivered directly to your door.

Click here for more details on the Aroma Share Club: Aroma Share Club Flyer. Oh, you’ll see that the selections are the ones from 2015. New ones on the way for 2016. 🙂 Page 2 contains some great info about essential oils and how they work.

‘Tis the Season for Jazzed-Up Hot Chocolate

A friend of mine who is an aromatherapy instructor recently mentioned that especially at this time of year, she likes to add just a hint of Cinnamon Essential Oil or Peppermint Essential Oil to a cup of hot chocolate for a special treat.

A drop would be overdoing it (they are very powerful), so all you need is to take a toothpick and run it around the inside of the cap of the essential oil, and then stir the toothpick in your mug of hot chocolate. I tried it today and couldn’t decide which to have… so I tried both! 😉  YUM!!

Beyond hot chocolate

Cheers! Let me know if you try this… soooo delicious with the Beyond Hot Chocolate. Healthy AND tastes great!

As always, please let me know if I can be of help.

Feel your best. Look your best. Lead your best. LIVE your best!

Deb Bruckschen

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THANK & Grow Rich… in ALL Areas of Life

be thankful

“Whaaat?!? That’s a typo, right? She means THINK & Grow Rich… the famous book.”

It’s very possible you may see a typo on this blog from time to time. I can’t claim perfection — that’s for sure!

This time, what you see is what I meant: THANK & Grow Rich. In this special month that includes the Thanksgiving holiday in America, many people give a little extra thought to what they are thankful for. They think about GRATITUDE.

When the colonists started the Thanksgiving tradition by giving thanks to God for their survival and for a good harvest, little did they know the multitude of benefits an attitude of gratitude can bring. Or maybe they DID know.

It turns out the benefits of gratitude can richly affect ALL areas of our lives… A real plus for your 360 Wellness Edge way of life.

Let’s Start With How Gratitude Enriches Your Health

An abundance of research studies show a correlation between gratitude and health benefits. Here are a few:

— Significant correlation with vitality and energy

— Fewer physical symptoms

— Improved quality of sleep

— Reduced depressive symptoms

— Enhances relaxation

— Decreased systolic blood pressure

— Fewer doctor visits

But it doesn’t end there.

Check out this chart (HappierHuman.com) with the highlights of how being thankful also provides a wealth of benefits to your personality, emotional health, relationships (social), and career… all contributing to your happiness and flowing over to enhance your success in ALL areas of life.  

Benefits-of-Gratitude5

Many also agree there is a foundational connection between thankfulness and our faith. These words will likely be familiar to some of you:

“Be anxious for nothing, but in everything by prayer and supplication, with thanksgiving, let your requests be made known to God; and the peace of God, which surpasses all understanding, will guard your hearts and minds through Christ Jesus.” Phil 4:6-7

In everything give thanks; for this is the will of God in Christ Jesus for you.” 1 Thess. 5:18

Simple Ways to Say Thanks & Show Gratitude

— Just say it. Thank you… I appreciate you so much… with sincerity in words, tone, and body language.

— Just do it. Do something you know the recipient will appreciate… it doesn’t have to be huge. And also say thank you.

— Write a thank-you note.

— Keep a gratitude journal.

— Count your blessings.

— Pray.

There you have it. THANK & grow rich… in ALL areas of life!

Grateful for you,

Deb Bruckschen

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Happy Boss’s Day to YOU!

happy-boss-day-card

Hopefully you’ve had a successful and enjoyable day as you celebrated Boss’s Day! Or I hope it at least crossed your mind that you ARE the boss of several things in your life, even if you are employed by someone and have a “boss” at work.

Let’s take wellness as an example. Who’s responsible for your wellness? YOU are!

As we think about 360-degree wellness — all of the aspects that affect your health & well being — YOU are the boss, right? The CEO.

You’re the one who gets to choose what you put into your body, whether or not you exercise and what type of exercise you do, and how you navigate stressful situations in life.

You are the one who decides what type of personal and professional development you engage in.

You’re the one who chooses how you relate to other people and how that affects your relationships. You also get to decide what steps to take with your finances to help keep that area of your life healthy. You’re the one who decides how you exercise your faith on a daily basis.

It’s true that other important people in your life may have an impact on all of those things.

Bottom line, though: Recognize that YOU have the most impact on YOU, in many ways.

One of the most important things you can do in order to make improvements in ANY area of life is to recognize that YOU are responsible for your thoughts, beliefs, and actions. Never underestimate that.

You might also be the boss in a work setting, or you might be your own boss in business. That’s cool, too. I love being my own boss (i.e. having my own business) and helping others do the same.

For today, though, let’s celebrate the role every one of us has as the CEO… the boss… the top dog… in many aspects of our lives, and especially as it relates to our overall wellness.

Happy Boss’s Day to ALL of you!

Deb Bruckschen

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Tapping into Your Untapped Potential

life is like a 10 speed bike

My friend Glenda Robinson shared this picture on Facebook a while back, and it was as if it LEAPED off the page at me.

Several years ago, I read this about the concept of untapped potential:

Most people use anywhere between 3 and 10 percent of their potential. Their potential talent, resources, mind, & anything else at their disposal.

Even the most successful people likely use only about 25% of their potential.

Regardless of the exact percentages, we can all probably admit we have LOADS of untapped potential. GEARS we never use.

Think about this:

Imagine the enhanced results you could see in any or every area of life if you tapped into just an additional two percent of your potential. Or over time, five percent. Wowzers!

I’ll toss out a challenge to you:
Identify a couple of areas where you could eek out a bit more of your potential.
Keep in mind it can sometimes be a small change… that over time, makes a big difference.

As food for thought, here are some things on my list:

— Make it a HABIT (rather than a “sometimes” thing) to incorporate a few minutes of deep breathing a few times each day for energy, clarity, focus, calmness, creativity and digestion.

— 80/20 rule: Be intentional about spending 80% of the time on the 20% of things that produce the best results, in ALL areas of life.

— Review & enhance the use of “systems” wherever possible. Systems streamline. Systems simplify. Systems free up time for “higher gear” activity.

— Get help with certain tasks and projects in order to focus on shifting into the untapped “higher gears.”

As always, please reach out if I can be of help in your journey to 360-degree wellness.

Feel your best. Look your best. LIVE your best!

Deb

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Healthy Mindset Lesson From My Friend

successful people have developed the mindset - optimistic and encouraged

My friend Cindy recently told me about how her two toddler grandchildren just loved a book their aunt had given to them.

As she shared more about the book, it sounded like great wisdom for a healthy mindset. We did a search on YouTube, watched the video of the book together, and loved it!

There’s a powerful lesson in the book, and I believe some of you will love it, too. A powerful lesson for anyone looking to achieve great results in ANY area of life. (See the video below)

Please don’t discount it simply because it’s a book written for kids. It’s a playful way for people of any age to learn or reinforce a life-changing message.

If you truly master the lesson in the book: you’ll have a healthier mindset, you’ll positively impact your overall wellness, and you will have mastered one of the keys to success in everything  you do.

Arnold Palmer said, “…Remember, whatever game you play, 90 percent of success is from the shoulders up.”

Click below to watch the book as it’s narrated on YouTube. Pay close attention to the thoughts Pete the Cat is thinking throughout the book — the voice inside of his head. 

What does the voice inside your head say when things don’t go exactly as planned, or when you face disappointments?

And YES, since tomorrow is the 4th of July and we’re thinking of the colors of our flag here in America, there’s actually a bit of red, white, and blue in the book. You’ll see what I mean. 🙂

Oh, and if you’ve watched the video by now, you probably noticed it’s not a new message. Just a slightly different way to look at it. It’s actually wisdom from the best selling book of all time:

“A joyful heart is good medicine, but a crushed spirit dries up the bones (saps a person’s strength).” — Proverbs 17:22

Lastly, if you’ve ever had whinerphobia (fear of being a whiner — one of the Debbie Downers of the world who dampens everyone’s day), you can come back to the video if you feel like you’re sliding into a bit of a slump. 🙂

If you have a chance, let me know how the video helped you or someone else to master this success principle, to share the concept with others, to geek up the voice in your head, etc.

Not sure about you, but I need reinforcement on this and every other success principle every day in one way, shape or form!

Happy 4th of July to you & yours!

Deb Bruckschen

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Active vs Passive Wellness

(Photo courtesy of VeritasInvesting.com)

(Photo courtesy of VeritasInvesting.com)

In every stage of life, and certainly in a fulfilling and joyful retirement, a healthy mind and body are right up there in importance with financial health.

Most people would agree that without our physical health, the size of our nest egg really doesn’t matter.

Margaret Wittkopp of Veritas Financial Services recently shared some information regarding the major differences between “Active” and “Passive” management of our investment funds. Along the same theme, there are significant contrasts between active and passive management of our physical health.

Medical bills are the biggest cause of US bankrupties (as reported by CNBC & others)…

…so we are wise to take an Active role in managing our current and long-term personal wellness plan.

We’ll continue to cover more details about being proactive in ALL aspects of wellness — i.e. 360 Wellness — in future posts.

In the meantime, spend a few minutes thinking about — better yet writing down — your thoughts about these questions:

1) What is your desired health & wellness level now, and well into your retirement years? 

In other words, what’s your desired wellness vision?

What does that look like to you? What level of physical & emotional health would support your desired activities, travel (or not), community involvement, fun with family/friends? Your level of enjoyment and fulfillment?

Describe how that plays out into a typical day, week, month or year.

2) Are the choices you currently make regarding your physical and emotional health in alignment with your desired wellness vision? 

You know… your habits. The stuff you do every day. Things you eat or don’t eat, whether you exercise or not, if you get enough sleep, if you effectively manage stress.

If not, what small or large changes can you begin making TODAY?

It’s never too early to begin proactively managing your health or to take it to the next level. And if you haven’t ever thought about it and you’re wondering if it’s too late to make a difference, starting NOW is better than beginning tomorrow or next year. 🙂

As always, reach out if I can be of help.

Enjoy the 360 Wellness Edge, and choose to make it a great day in ALL areas of life!

Deb

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Spring Cleaning — the 360 Wellness Edge Way

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Spring flowers. New growth. New beginnings!

I don’t know about you, but Spring Cleaning usually doesn’t seem nearly as appealing to most people as the other things we relate to this fresh and energizing time of year. Past memories of helping with it as a kid might be totally Un-Fun!

It can, however, be a fun & rewarding process… especially when we look at simple ways to create new beginnings in various aspects of our overall wellness.

Here are some things that can help with your Spring Cleaning — the 360 Wellness Edge Way:

Emotional Wellness

How’s your mindset? It’s time to send those negative thoughts to the recycling center and replace them with positive ones. You know:  the “mind chatter” that needs to be replaced in YOUR head. Go ahead and write a positive statement that replaces it and read it several times a day until you develop a new mindset habit.

For example, if you’re typically thinking (or saying), “I’m just so bad at following through on my workout routine.” REPLACE that with something like, “I’m continuing to become more disciplined with honoring my workout time because it helps me to be more productive and vibrant in ALL areas of life.” Put it in YOUR words — something that’s meaningful to YOU. But make sure they’re positive words.

Physical Wellness

How’s your energy level? How are you doing with your overall health? With your optimum weight?

Two great ways to do some Spring Cleaning with your body are the 3-Day SueroViv Cleanse and the May “Clean From the Inside Out” Aroma Share essential oil collection, complete with personal care & food recipes.  I just ordered both of these and can’t wait to get them next week. The voice inside my head is already saying “Good-bye toxins… hello summer body!”

Click here:  To learn about the 3-Day SueroViv Cleanse.

Click here:  To order the 3-Day SueroViv Cleanse. (Log in if you already have an account. If you don’t have an account, just click the Buy Now button and follow along with the check-out process.  Or contact me if you need help.)

Want more than 3 days of internal Spring Cleaning? Ask me for details about the 14-day guided program that includes the 3-day SueroViv Cleanse and “real food” recipes that are bound to put a spring in your step.

Click here:  To learn about & order the May “Clean From the Inside Out” Aroma Share essential oil collection. Cool thing: This collection saves you an additional $25 off of wholesale.  (Log in if you already have an account. If you don’t have an account, just click the Buy Now button and follow along with the check-out process.  Or contact me if you need help.)

Your Surroundings

De-clutter. Too much stuff or not knowing where to find things can zap our energy BIG time. If you can relate to this at home or wherever, it might be well worth an hour or two of time to at least get rid of the stuff that’s been chipping away at your energy every time you see it. 

Your Calendar

Only you can decide if it’s time for Spring Cleaning with some of the things on your schedule. Are appointments or activities that once served a great purpose no longer important? Are they crowding out precious time that could be invested with important people or important actions leading you closer to your goals and dreams?

Are you spending enough time with the most important people in your life? Or is it time to clean up some time on your calendar to honor those important relationships?

Another great reminder is that our results in all areas of life are often a reflection of the five people we “hang around” the most. It’s important to be sure to schedule time with people whose influence will support you in becoming the person you desire to be.

Someone you “hang around” could actually be someone you don’t physically see, but rather an author of a book or books that you’re reading. For example, for those who read the Bible on a regular basis, you’re actually in effect “hanging around” with God.

Finances

If your finances are a mess, or even if your financial stuff has simply become a bit unorganized, it’s likely your wellness and the rest of your life is affected, too.

Sometimes a little bit of attention can go a long way in bringing things back into order. You’ll know if this is an area that requires a Spring Clean-up. Plan a small reward for yourself if this is an area where you’ve been procrastinating. Just keepin’ it fun. 🙂

Food Cabinet & Refrigerator

Are they filled with choices that support a level of health that allows you to live each day with energy & vitality? Choices that support the kinds of things you want to be doing 5, 10, 20 or more years in the future?

If not, you have permission to take 15 minutes this weekend and pitch the stuff that doesn’t support your best YOU.

Replace it with things that DO support the energy & vitality for the lifestyle you want to live now and in the future.

Enjoy the journey. Here’s to wellness in ALL areas of your life!

Deb

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Happy National “Reach As High As You Can” Day!

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There’s a national or international day to celebrate just about everything today… something to catch the attention of just about EVERYONE.

Whether your interest is in pretzels, picnics, Paul Revere, pet shelters, or pretty much anything else, there’s a day for YOU!

If there isn’t already a day that highlights your cause, go ahead — Name That Day! 🙂

I’m a fan of finding something to celebrate every day… a fan of gratitude. Thanking God for the many blessings in our lives.

Today’s theme, National Reach as High as You Can Day, is a great reminder to celebrate our unique God-given gifts and talents.

Each of us has something special to offer. What are YOUR unique gifts & talents, and how can you take them to new heights in the coming months and years to have an even greater positive impact in the lives of those around you?

Take a moment to celebrate, reflect, give thanks, and dream a bit about the future before you drift off to sleep tonight.

YOU are special!

All the best,

Deb Bruckschen

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