Y’all, I’m not one to tout products very often, as you know if you’ve been hanging with me for a while. But there’s a super deal going on at Beautycounter called the 5-Minute Face, and I don’t want you to miss out. The special deal goes away Sunday night, so you need to hurry.
As you also may know, I recently found the skin-care and cosmetics company of my dreams(!), and I want to keep sharing my love for Beautycounter and what it represents to me and millions of others. You can read here about my search for safer beauty products, why I love this company, and my ultimate switch from a brand I had been representing for nearly 18 years.
On my Beautycounter page, you can customize your 5-Minute Face by clicking through 6 steps; the site helps you pick your colors, starting with foundation and ending with lip gloss, with a dose of the NEW mascara (details below) thrown into the mix. Whatever it is, we’ve got ya covered.
The 5-Minute Face page includes a zippy little video that walks you through the steps in less than two minutes. It’ll take you a bit longer than that to execute, 🙂 but the short tutorial will give you the basics. (This one is for Deep skin tones, but you can also see clips for Fair, Light and Medium skin tones.)
BONUS: With your purchase of the 5-Minute Face bundle ($148 U.S. for $194 U.S. value), you get a FREE Retractable Foundation Brush ($35 U.S. value) (so you’re really getting $229 in products for that $148 purchase). When I became a Beautycounter consultant in April, I didn’t use a foundation brush. I had always preferred my fingers or a good sponge. I was skeptical. But after I tried this beautiful brush, I was in love! Why had I ever doubted the usefulness of a foundation brush???
LET’S TALK PRICING
Before I let you go, let me say a little bit about pricing, and then a couple of other NEW items of note:
- You might experience a bit of sticker shock when you compare Beautycounter products with what you’ve been using (especially if you’ve been picking up cheap foundation and eye shadows at the dollar store). But one thing I’ve noticed about this beautiful brand is that A) there is more product in a container, and B) you don’t have to use as much, so your product will last longer than others. (I can attest to this in my personal use of the skin-care line and the color cosmetics, and I also had a customer tell me she doesn’t have to use as much of the shampoo as with her other brand, PLUS it makes her hair feel amazing. She lives in an area with funky water, so she had been struggling to keep her hair from drying out and her color from fading. Bonus: She loves how it smells!)
I’m working on an ounce-to-ounce comparison chart of Beautycounter vs. my old brand so that I can demonstrate that you’re getting at least as much bang for your buck, if not more. Stay tuned for that.
- Even if the above were not true, for me it’s worth paying a little more to know I’m not putting a bunch of toxic chemicals on my (and my family’s) face, hair and body. (Did you know Beautycounter has Kids and Baby collections, too? I use the Baby Calming Diaper Rash Cream on my eczema!) Beautycounter has a Never List™ of more than 1,500 questionable or harmful chemicals that it never uses in its products. I’m proud of that commitment to safety, even if this makes the procurement process a bit more challenging.
Our NEW collection of shampoos, conditioners and styling products is wonderful, so head on over and check out the sets.
Two NEW mascaras: If you want va-va-va-volume, check out our Volumizing Mascara, which is a brand new product; and for ooh-la-la-length, we have a new formula for our Lengthening Mascara.
JOIN OUR MOVEMENT
If you want to become a Band of Beauty member and get rewards, discounts, the opportunity for free shipping, exclusive members-only offers, plus a FREE gift with your first order of $50, visit my page and click “Become a Member.” Or if you want to go all in and join the mission with me, visit that same page and click “Become a Consultant.” Ask me for details, or just sign up!
REASON TO SIGN UP WITH BEAUTYCOUNTER TODAY
Just look around, and you can already tell that the holiday selling season isn’t approaching – it’s already here! As a beauty consultant for 18 years, I can assure you that now is the best time to get started, whether you just need to earn a bit of extra spending money or you want a new career. Your income is limited only by the effort you want to make. (If you have questions, get in touch with me here or leave a comment on the blog or my Facebook page.)
So, whether you want to jump in with both feet or just want to test the waters, don’t forget – the special deal on the 5-Minute Face ends Sunday night. Hurry and take advantage of this sweet deal!
Have you tried Beautycounter? If so, what’s your favorite product?
It’s no secret that Americans are unhealthy. We’re overweight, overstressed and overmedicated, and our rate of disease is staggering. Our grandparents didn’t obsess over their food and avoided many of the medical concerns we deal with today. What’s up with that?
Well, a lot, actually. This has been an area of interest for me for several years, and, while it would be easier to let everyone cut through the crap and the controversies by themselves, I wanted to add my own bits of encouragement to the madness.
I promise, we have plenty to be encouraged about when it comes to our food.
I don’t claim to have all the answers. Not even close. But, as I frequently say, we’re all in this together. I know without a doubt that I’m my own worst enemy, and I need you to help me navigate, just as I believe you need me. And, sweet mercy, we all need Jesus!
The last time we talked about diet and nutrition, I revealed that my reader survey results surprised me a bit. The surprise wasn’t that diet and nutrition was the No. 1 topic of interest but that the responses were unanimous. (Well … until my husband’s answer screwed up the perfect score. Two factors there: Bruce doesn’t struggle with obesity – he’s underweight – and he didn’t vote until I was compiling the results and told him he had to. 🙂 Also, diet and nutrition got his No. 2 vote.)
Since I started putting pounds on my hips – and, later, other parts of my midsection – at about age 30, I’ve done a ton of reading on food, nutrition, weight loss and health. If you’ve struggled with it for any length of time, you probably have, too (especially if you’re female).
If you’ve read more than one article or book, you no doubt have run up against two or more opinions on what makes us healthy, unhealthy, fat, skinny or something in between.
AND IT’S CONFUSING!
And maddening. And frustrating.
It makes you want to cry or throw up or, at the very least, just throw down the book and eat an entire pint of Häagen-Dazs right out of the carton. I mean, seriously, who scoops ice cream from a pint container into a bowl to eat it? (If you have, please share your experience with the rest of us.)
(Interesting fact: spellcheck didn’t flag Häagen-Dazs just now, meaning: I spelled it correctly the first time. Which totally speaks to the fact that I’m a former copy editor and not at all that I’ve had a lot of experience eating the chocolate-chocolate chip variety of this brand of ice cream. I’m just sayin’.)
A few “facts” I’ve discovered in my years of research:
- Fat is bad for you.
- Fat is good for you.
- Cholesterol is bad for you.
- Cholesterol is good for you.
- Reducing calories is the way to lose weight.
- Calories are not all created equal.
- Oreos are God’s way of showing His love for us (this one is indisputably true – I’ve done extensive research).
No wonder we’re cray-cray about what to do at mealtime.
I, for one, am ready to cut the crap and start digging down to the root(s) of our problem.
So … because I’m a “bottom line” kind of gal and I promised you some encouragement, here are two things to help you RELAX:
- Despite all the conflicting advice and the multimillion-dollar marketing campaigns that only serve to confuse rather than clarify, you can do a few things to start healing (and losing weight, if you need to). It starts with GUT HEALTH.
Fun fact: Did you know that scientists refer to the gut as our “second brain”? (We’ll find out why in the next installment. If you already know, feel free to tell us in the comments.)
- Of the dozens of books I’ve read, I have some recommendations, plus a documentary based on one of the books. Here are two of the books:
Passionate Nutrition: A Guide to Using Food as Medicine from a Nutritionist Who Healed Herself from the Inside Out by Jennifer Adler. Except for one section of the book that I could’ve done without, I love this book for its balanced approach to eating. Bottom line: Don’t obsess over nutrients or restrict certain food groups; instead, use “food as medicine” to heal your body and live a passionate life that allows you to enjoy food in moderation.
In Defense of Food: An Eater’s Manifesto by journalist Michael Pollan. If you’d rather watch a documentary based on the book, rent or buy it here. Both are excellent, as is everything I’ve seen from Pollan.
The Omnivore’s Dilemma: A Natural History of Four Meals by Michael Pollan. I sure thought I had watched a documentary based on this book, but I must have been thinking of Food, Inc. Pollan is interviewed in the documentary, but it’s not based on his book. If you want to get FED UP, watch that video. (It has made me seriously consider becoming a vegetarian – and stop eating corn.) If you want to stick with our theme of encouraging info, skip the documentary for now! 🙂
What is the No. 1 question you would like to have answered with this series of articles?
Next up: Why is gut health so important?
Friday night is usually kick-back-at-Nanny’s night. I get home from work, change into comfy clothes and relax for a while before Bruce and I head to my mom’s for a couple of hours of TV.
After a long week at the office, I’m ready to be brainless and lounge on Mom’s sofa while we watch cop shows. (I talk about that in Family, faith & Friday nights.)
But on a recent Friday night, I had to skip the vegging time in favor of a women’s self-defense class, organized by the women’s ministry leaders at my church. (Thanks, Maggie and Jody.)
By the time Friday evening rolled around, I was looking for an excuse to blow it off, not because I didn’t think it was important, but because I was so. stinking. tired. But I couldn’t shake the thought that someday, God forbid, I might have to employ the skills taught in the class. So … my pragmatic side won out, and I showed up.
What I didn’t expect – at all – was how much fun I would have! Who knew those punching bags could handle all my pent-up aggressions? Who knew those church ladies could put a choke-hold on our instructors in the blink of an eye?
It’s great when you can have fun while getting life-saving instruction from a knowledgeable teacher. The two-hour class was over before we knew it.
I couldn’t take notes (too busy kicking butt), but I remember a few key pieces of advice from our teacher, Matt, plus some things that weren’t in the curriculum but came to mind as I walked away from class.
Of course, I make everything I learn into a “life lesson” that bleeds into other areas. These tips will keep you safe from an attacker and help you navigate relationships, business and much of life.
8 self-defense tips for staying safe and strong
- Be confident. In my opinion, this is the No. 1 thing you can do. (Notice I didn’t say cockiness; that backfires. CONFIDENCE.) When coming face to face with people – alone on the street, in a crowd, during a business meeting, whatever – look them in the eye. If you don’t feel particularly confident, project it anyway. Eventually you’ll get there. People respect that, and an attacker will think twice about approaching you.
- Expect the unexpected. Sure, in class we knew (most times) that Matt was going to “attack” us from behind. Even when he had us close our eyes, we still felt safe, mostly. But in a real-life scenario, you never know what someone is going to do. You have to keep your wits about you, stay calm, remember your training. Float like a butterfly, sting like a bee. 🙂 (Yoga is good for learning the habit of mindfulness and staying calm. Click here to read the lessons I learned from yoga.)
- Learn how to adapt. In the class, we asked Matt a lot of “what-if” questions. What if the attacker is a lot taller/shorter, has a knife/a gun, tries this/that? What if X, Y or Z maneuver doesn’t work? Bottom line: When you’re in real-life danger, there are no rules. Use whatever tactic will get you out of the dangerous situation (including running away). In the rest of life, there are times to stand up for your rights (fight), and other times you should recognize a no-win situation (flight). Know the difference.
- Practice. Just as practicing the moves taught in class builds muscle memory and mental agility, practicing these principles in other areas of life helps prepare us to handle whatever punches life throws at us.
- Stay healthy. This includes your body and your mind. A healthy mind means you’re alert to danger, including approaching bad guys, your own ego, and that plate of glazed doughnuts your office-mate plops down in front of you. A healthy body means you’re strong and capable of taking on life’s challenges – even big-fat-hairy-scary ones.
- Embrace community. There’s safety in numbers. A would-be attacker is less likely to approach a group. Don’t live life as a lone wolf; it’s safer and a lot more fun with others. It’s also a great place to learn all sorts of life skills.
- Don’t worry so much about being nice. A few of the ladies in class were hesitant to put the instructor in a choke-hold for fear of hurting him – or making him pass out! I admit, I was afraid of that, too, at first. But Matt has taught self-defense for a long time, and he knows his limits, so I believed him when he said he would tap me on the leg when it was time to let up. Thing is, you can’t learn it unless you practice it. In other areas of life, we (especially women) worry about what others think of us. My dad taught me not to worry about that. There will always be people who misunderstand and judge (“haters gonna hate”). As long as you know you’re doing what’s right, let go of others’ opinions of you. (I’m still practicing that one.)
- Trust your teachers. This starts with knowing which teachers you can trust, of course. Once you’ve figured that out, it’s time to learn from their wisdom. Just as we had to believe Matt when he showed us how to do the choke-hold – because he has years of experience – we have to trust others’ wisdom when we seek advice. If you’re looking to quality teachers, trust their advice.
I learned more from self-defense class, but I’m saving some of the tips for later. (Stay tuned.)
Meanwhile, I want to thank our instructor, Matt Sellers, and Joe Valadez, the workout guy he pulled in to act as another “attacker” so that we could learn to defend ourselves. Thanks for letting us punch on you, kick you and choke you!
And a shout-out to Without Limits MMA, where our class was held. Matt and his wife, Lisa, are the owners, and they offer a variety of classes. Your first week is free, and I took advantage of the offer and spent this past week in a ladies kickboxing class, which was – oh, my goodness – AWESOME! For more info, visit the Facebook page or call Matt at (870) 307-4515.
If you’re local to my area (Batesville, Ark.), stay tuned for updates; our church ladies plan to do this again in a few months. You’ll definitely want to sign up. I’ll keep you posted.
Have you ever taken a self-defense class? If so, what’s the No. 1 thing you learned? If not, what’s holding you back from signing up?
In Tips for better sleep, Part 1, we talked about several ways we can make sleep happen. In the interim, I’ve been depriving myself of sleep to get some essential work stuff done. Go figure.
Let’s continuing counting sleep:
8. Make your sleep space cool, comfy and calm. Some would tell you that your bed is for only two things: sleep and (that other thing, if you’re married). They’ll tell you not to watch TV in the bedroom, not to do work while you’re in bed … and lots of other no-no’s. I love to read in bed until I get sleepy, but I don’t think that counts as activity; it actually helps me fall asleep. I’ve stopped reading on my blue-screened devices, though (see next tip). Some would argue that watching TV helps them fall asleep. If that’s you and it works, more power to ya. Just be sure the volume doesn’t wake you up later (better yet, set a timer to turn it off if your TV has that function).
Keep the thermostat in the 60s when you’re under the covers; you may have to experiment with the temp that’s best for you.
If you’re a light sleeper (as I am), you need a dark, quiet room. I wear a sleep mask, and I keep two fans blowing; one of them is really loud. The fans are strictly for white noise; I have them pointed away from my body.
For travel, I used to take a small fan with me, but I broke my favorite little fan a couple of years ago and haven’t found a replacement that’s loud enough; that was before I discovered the White Noise app for my phone. Ahhhhh.
9. Turn off (or dim) your screens at least an hour before bedtime. That “blue light” emanating from your devices disrupts your circadian rhythm and hampers sleep. Warm that blue glow to a golden one. On my computer, I use an app called f.lux, which changes the screen color depending on the time of day (toward bedtime, it also pops up a message that says, “You’re waking up in [x] hours”; an hour later, it updates me again). On my phone and tablet, I have the settings adjusted. If you don’t want to use apps, get some goggles (two of my sources in this post provide links to the same pair on Amazon – and, no, I am not an Amazon affiliate). This article goes in depth about the disruptive effects of artificial blue light.
10. Use essential oils. Try lavender, vetiver or chamomile, or consider a blend of several oils. I get mine from Rocky Mountain Oils* (after doing research on quality and other considerations). I use the Tranquility blend from RMO; I rub it on my chest and the soles of my feet at bedtime. You can also diffuse these blends in your bedroom (I haven’t tried that yet) or sprinkle a few drops on your pillow.
*FYI, I’m not an affiliate of Rocky Mountain Oils; I just believe in the quality of oils and the customer service from this company, and they’re less pricey than those of the multilevel-marketing brands.
11. Take a nap when you need it. I take a nap as a routine. As I said last time, the conventional wisdom is that a short nap (what they used to call a “power nap”) is better than a long one. I maintain that it depends on the person and the circumstances. My blogger friend Jim helpfully emailed me a link to an article on the benefits of naps. It, too, recommends shorter naps but allows that longer ones can be beneficial:
“The longest naps – lasting about 90 minutes – are recommended for those people who just don’t get enough sleep at night. Since it’s a complete sleep cycle, it can improve emotional memory and creativity.”
I fall into that “people who just don’t get enough sleep at night” category. Hence my Sunday nap, in which the goal is two hours. #ilovenaps
Also, advice from Becca at my church: When you’re getting ready for a nap, treat it like you’re getting ready for bed. Get under the covers; just lying on top of the bed will not give you the maximum level of comfort you need for restorative rest. I told Becca she was “preachin’ to the choir.” I change into my nightgown, crawl under the covers, put my sleep mask on, turn both fans on and make sure my bladder is empty (sorry if that’s TMI).
12. Have a small, healthful snack an few minutes before bedtime. You heard that right; it’s OK to eat just before you go to bed IF you follow this guideline: Make it small, and include a good fat (organic nut butter, a small handful of walnuts) and a healthy carb (small piece of fruit or veggie). Skip the protein, as this can interfere with sleep.
13. Avoid caffeine and other stimulants. You knew that one, though, right?
14. Consider natural supplements, and make sure they’re high quality. I take 400 mg of magnesium at bedtime. Here’s the one I took until recently, before I went back to this less-pricey one that I’m equally pleased with – it doesn’t contain fillers or other unnecessary ingredients. Another alternative is Epsom salt, which is magnesium sulfate. Please consult your doctor if you have a health condition such as diabetes or heart disease. Also, start with a lower dose until you know the outcome, if you know what I mean (magnesium is a natural muscle relaxer and can be used as a laxative).
15. Experiment with pillows; get a new mattress. I have a 20-year old neck injury, and over the years the pain and stiffness have had an increasing impact on my sleep. I can’t tell you what type of pillow is best for you, because I’m still figuring that out for myself. But consider that part of your problem may be your pillow. And if your mattress is old and saggy or lumpy – or full of dust mites, mold or other toxins – consider replacing it.
16. Deal with your allergies. Sinus pressure hinders my sleep much of the time. This is another area I haven’t quite got a handle on, so do as I say and not as I do.
17. Don’t let your pets sleep with you. This is another area where you should do as I say and not as I do. We’re way past training Pepper to sleep elsewhere. She’s old, blind and tiny, and she needs help getting onto and off the bed. She used to be able to climb the stairs to the bed, but since she fell off a few months ago, she’s afraid. And I’m not going to force her to sleep elsewhere and listen to her bark all night. (She already barks way too much during the night.) My dog is a head case. So … do as I say, not as I do.
Up next: As my #lifedeclutter continues, I have a new thing to tell you about. Heck, I’ll probably announce it on the Facebook page this weekend, so head on over there and Like the page, scroll through the posts and get to know how we roll there. While you’re visiting, share something about yourself.
When we last met up here, I tried to express, without making the post a statistical snoozefest, that sleep is important. (I wanted you to get to the end of the post before you zzzzzz…..)
As we all know, lack of adequate rest can cause all sorts of problems, from brain fog to accidents to dumb decisions to chronic stress and disease.
Today it’s time to talk about how we can make sleep happen. I asked for a few ideas in the comments here and on the Facebook page, and I think most of you must have been taking a siesta, because I didn’t get a lot of response. Or … you’re like me and have so freaking much going on in your life and on your computerized devices that you didn’t notice I was asking. 🙂 Actually, I posted the question twice and got a little feedback on the other one, but no actual tips. So the feedback comes from my personal experience and that of a couple of people I talked to.
As for my own advice, with all the talking I do about my love of naps, you might think I consider that the No. 1 way to get rest.
Naps are a stopgap. They’re secondary to getting a good night’s rest in the first place. So how do we do that?
Let’s count the ways:
1. Take it seriously. The first step to fixing the problem is to admit you have one. Admit that it’s not cool to burn the candle at both ends. Talking about how busy you are and how little sleep you “need” – and thinking it makes you more important than those who try to get the recommended seven to eight hours a night – is crazy talk. It’s popular in our culture, but it’s still crazy.
2. Maintain overall good health. This one’s tricky. You become healthy by getting adequate rest by eating healthy foods, exercising and keeping bad stress to a minimum by getting adequate rest. Yep, I said that. It’s circular.
3. Have an evening routine. I told my hairdresser, Natalie, that I was looking for sleep tips, and she shared hers:
She starts getting ready for bed at 8:30 p.m. It’s nonnegotiable (just like my Sunday nap). She takes a relaxing bath with a “lavender scented bath soak,” dims the lights to “create a complete relaxation zone,” then she “lubes up” with a soothing lotion. And she goes to bed right after, so as not to re-stimulate her brain and body with other concerns. Natalie understands the importance of good sleep, so she makes her nightly ritual a priority. Smart woman. (I may have to remind her of this nighttime routine after the baby arrives in a few months! Yep, she’s expecting her first.)
4. Do a few minutes of yoga or deep breathing. A while back, I found a gentle, 26-minute evening relaxation sequence from Yoga Journal that makes me feel soooo relaxed at bedtime. Try it! If you don’t want to do yoga, sit in your chair (sit up straight, like your mom told you to) and spend 10 minutes breathing deeply while clearing your mind of its stressors – heck, clear it of everything except the reminder to breathe in … and out … deeply. And you don’t have to wait until bedtime to lower stress with deep breathing; practice it throughout the day. Here’s how:
Sit up straight and tall. Breathe in through your nose for about 4 seconds. Then breathe out through your mouth for about 8 seconds (a 1:2 ratio). Do this half a dozen times, and try to incorporate the practice into your day as you recognize that you’re tense. You can even do it at your desk or in your car (parked, please).
5. Count sheep. Or 5’s. Candy, via the Facebook page, said she uses various mantras but recently has seen “counting by 5’s” to be effective. Count backward from 1,000 and see how far you get. Count your blessings (that could be a post in itself!). Count anything that will help you relax. Just don’t count your worries.
6. Practice biofeedback. My hubby isn’t really the person to ask for sleep tips … except this one. I asked him to share:
“I learned the essentials from a theater-type who taught it to acting classes to help students marshal energy for diving into their roles.
“To begin, stretch out on your back on the floor or comfortable surface, close your eyes and be still for perhaps 30 seconds. Quiet room, perhaps gentle background music. … Then consider the outer reaches – think of each toe in turn for a few seconds, imagine a wave of tension flowing out of it or, inversely, a wave of rest/comfort flowing in. Tension being released, jitters being damped down, calm settling in; if you can feel the pulse in a toe, think of slowing it. After toes, fingers. Ankles, wrists – work your way to the middle.
“The middle is your heart rate and your breathing; as the outer reaches settle, you’ll be needing less work from heart and lungs and you can send them the same soothing wave signal and should be able to slow the rates. … Let go and sleep easy.”
7. Keep the same bedtime. Try to hit the pillow at approximately the same time each night (or morning, if you work the night shift), even on your weekend. Resist the temptation to stay up late when you don’t have to work the next day.
Homework assignment: 1) If you have a great sleep tip, share it in the comments or on the Facebook page. I already have 10 more tips written and waiting for the next post, but I can always add more. 2) In the coming week, try one of the seven tips mentioned above, then return here next report back here. 3) Share this post.
Up next: More sleep tips.
This post won’t be heavy on statistics, partly because stats can vary widely and I’m confident that what I’m presenting here supports my argument for more rest.
And also because statistics can be boring and might put you to sleep.
Oh, wait …
(If you’re reading this close to bedtime, feel free to stop and go to bed. No, seriously. Your sleep is more important than finishing this post right now.)
If you think I’m referring only to extreme sleep deprivation (pulling all-nighters) as “devastating,” understand that chronic sleep deprivation (even just a little too little on a routine basis) hampers proper functioning.
Over the years, studies have presented evidence of:
- Impaired physical performance. Athletes who sleep adequately have been shown to perform better than those who don’t, and the same holds true for all sorts of activities. Some studies have compared sleep deprivation to drunkenness above the legal limit for alcohol. Do you want to be on the same highway as a driver who’s had too much to drink … or too little sleep? Or, worse, do you want to be that driver?
- Impaired judgment (see previous item). Maybe you’re an accountant and mistype a number, and the IRS goes after your client, who sues you. Or maybe you’re a medical student and you ruin someone’s life – and your career. Maybe you make the wrong decision in a social setting and end up pregnant by a stranger – or with a sexually transmitted disease. (Extreme examples? You be the judge – but first get a good night’s sleep!)
- Crankiness (not that I would know anything about this 🙂 ). Relationships suffer: family, social, spiritual, workplace. A bad mood and impaired judgment can lead not only to lawsuits and diseases but an unhappy, dysfunctional household and other relationship problems.
- Overeating and weight gain. This can be the result of hormone imbalance and cravings – and I’m not talking carrots and celery sticks. Under-sleeping can lead to a rushed schedule and food on the run, and emotional factors that lead to overindulging or unhealthful eating; It can be from impaired judgment, the need for comfort and a host of other physiological factors.
- Immune system impairment and chronic illness. Even an excess of caffeine (coffee addiction, anyone?) can have unfavorable effects on your health. A friend’s loved one – a young man in his 20s – died because of prolonged excessive consumption of energy drinks, which included megadoses of caffeine. I know of a coffee variety called Jet Fuel; if you’re jet-lagged, choose sleep over caffeine.
- Depression. Before I came out on the other side of my depression – in the mid-1990s – I was working a 4-to-midnight shift; I’m a morning person, and I never felt rested in those years. Besides depressed, I was cranky, angry and critical about everything around me. Do you think I was a fun person to be around? (NOTE: When I worked through the depression, I still had the crazy work schedule, so I’m not blaming it solely on sleep deprivation, but it played a role.) Fortunately for Bruce, I had worked through my depression before we started dating. He knew me in those years, though, and he worried about me.
If you are depressed, reach out to me (or someone else you can trust) and we’ll talk about ways you can get help. I’m not a clinician, but I can point you to some resources. (My pastor’s wife and a good, in-depth book and companion workbook were my lifeline; for you it may involve medication and/or another type of solution.)
IF YOU ARE SUICIDAL, seek IMMEDIATE help from your physician, your pastor or someone else you can trust, visit the confidential National Suicide Prevention Lifeline or call the Lifeline at (800) 273-8255 (toll-free numbers are also available for Spanish speakers, hearing impaired, veterans and people in emotional distress related to “natural or human-caused disasters”).
SO … HERE’S WHERE THE RUBBER MEETS THE ROAD.
About 10 years ago, I started requiring a Sunday nap to get through the week. It was not long after I started The Worst Job I’ve Ever Had (I still have nightmares about it). I was stuck in that 60-hour-a-week job for 11 months, and I’m convinced it would have killed me if I hadn’t broken free.
I’ll tell you that story some other time (such as: in my last week there, I was diagnosed with a heart condition that eventually led to surgery). But today, I want you to think about YOUR story.
Ask yourself a few questions:
- Do you feel tired all the time, or much of the time?
- Do you get cranky, hangry (hungry/angry) or forgetful more than occasionally?
- Do you feel achy or breaky in your body … or your emotions?
- Do you drag your butt out of bed – and off to work or school – every day, and the feeling lasts all day, every day?
- Have you ever stopped to think about the amount of sleep that is optimal for your body and brain? It varies with age and other factors – small children need about 13 hours; teenagers about 9 ½ hours; and adults about 7-9 hours – so you need to figure it out if you don’t already know.
I’ve written about the importance of my nonnegotiable Sunday nap and my designation of Sunday as my Sabbath. For you it might be a different day of the week, but YOU NEED A SABBATH.
If your schedule is too busy for adequate rest, you need to figure out a way to change that. The past couple of weeks here at To Well With You, we’ve talked about margin (which includes saying NO to nonessentials) and decluttering (which includes the admonition to take a break from unproductive habits to clear some space for mental calmness). Today, it’s rest. (Next week: ways to get more and better sleep.)
Homework assignment: Ask yourself what ONE step you can take in the coming week to make a change in your sleep habits and satisfy your body and brain’s need for restorative rest. Post a comment here or on the Facebook page. Your idea just might spark a good habit for someone else.
Next week we’ll consider some ways we all can make changes, so come prepared to share your ideas and let us know how your week went. I’ll share our collection of ideas in the next post.
We’re all in this together, my friends. Now, go have a restful week. Zzzzzzzzzzz.
- Psychologist Dr. Margaret Rutherford’s website and podcast. I met Dr. Margaret through the Arkansas Women Bloggers, and I was happy to know that she started a podcast, SelfWork, a few months ago. She addresses a variety of issues, including depression. (Need a calm, reassuring voice to settle you down? Dr. Margaret’s podcast is your ticket.)
- National Suicide Prevention Lifeline (as mentioned above).
- Inside Out: Real Change is Possible If You’re Willing to Start from the Inside Out by Dr. Larry Crabb. This is the book that was a life-changer for me in climbing out of depression.
How well did you do on your homework assignment last week?
What? You forgot all about it?
OK, refresher: We talked about creating margin. Your assignment was to take 10 minutes (plus a few seconds) to pause, breathe and think about how you could create some space in your schedule … in your head … to cut back on the crazy. And then write it down.
If you didn’t do the assignment, here’s your second chance. Go on; we’ll wait.
The next thing is a bit different but still gets us toward our goal.
Your goal may not be exactly what mine is, but maybe they will align, because my ultimate goal is this:
To help you live to your fullest potential, to figure out your purpose (if you don’t know it already) and to live the life that God intended when He created you. Your life has meaning, and He does have a purpose and a plan for you. And when you figure that out (and live it out), it brings Him glory.
I can’t tell you what your exact purpose is, but I’m here to help you figure it out.
And let me repeat this, in case you skimmed past it:
YOUR LIFE HAS MEANING.
It has meaning, but sometimes we’re too distracted by stuff to remember that.
So we need to do something about it.
Today’s assignment is to establish a time each day – just 10 minutes – that you can do something productive. Ten minutes, people. You can do it.
Maybe your inbox is bursting at the seams. Maybe your desk is piled with crap*. Do you need to make a couple of quick phone calls? Is there moldy food in the fridge? Do you have a gazillion photos on your phone that are gobbling space and slowing things down (and maybe causing you to pay for extra storage)? Is the countertop in the bathroom so cluttered it stresses you out every morning?
So that you won’t think I can’t feel your pain, here’s the right half of my bathroom counter:
Yes, it stresses me out, and decrapifying it is on my to-do list.
What do YOU need to decrapify this weekend?
Homework assignment: Spend 10 minutes decluttering, organizing, purging or in some other way tackling something that has been on your to-do list for too long.
Go ahead. Put down the internet and do it now.
After 10 minutes, stop, even if you’re not finished. That’s enough for now. (Besides, I want you to finish reading this post.)
Now pause for a moment: Doesn’t that 10 minutes of productivity feel GOOD?
That’s what I call a baby step. And if you’ll do that every day for the next week, you’ll be well on the road to establishing a habit.
You’re in the habit of checking Facebook, watching TV or playing [insert addictive phone-app game] for well over 10 minutes a day, no?
So consider this Step 1 toward PRODUCTIVITY.
Next: Post a victory comment and/or share a productivity tip or resource of your own (a few of mine are below), then share this post with a friend who needs to decrapify something and spend a few moments being GRATEFUL that you have more than enough to be happy.
*DISCLAIMER: My mother did not teach me to use the word crap or any variation. In fact, she maintains that if I say “crap,” I might as well use the S word. (She has a point, so pardon my French.)
Resources for decrapifying your life:
- Getting Things Done: The Art of Stress-Free Productivity by David Allen (a book I’m reading).
- Essentialism: The Disciplined Pursuit of Less by Greg McKeown (my favorite book of 2015).
- Mary Organizes website by a friend from the Arkansas Women Bloggers community (except she recently moved to Texas). Join Mary’s 91-day DeClutter Challenge, and/or you may even decide to hire her.
- On YouTube, Lorie Marrero, author of The Clutter Diet (I haven’t read the book, but I love her videos).
- This morning, through one of Lorie Marrero’s videos, I discovered GiveBackBox, which looks like an awesome program. If you don’t live near a Goodwill (which creates jobs and which Lorie partners with), you might find GiveBackBox useful. Here’s the founder talking about how it started and how it works:
Now, go have an awesome and productive week!
It’s been a fun first week of 2017. I hope you’ve had success so far and are pursuing your dreams and goals with passion and gusto!
Would you do me a huge favor? It won’t take long. I’m trying to make sure you have your best year ever in 2017, with the help of To Well With You. I want to help you have what you need to be successful on your personal journey to well-being.
That might be physical fitness, financial freedom, relationship success, time management or any number (or combination) of things. Please take a couple of minutes to check a few boxes and let me know what you need from me. (You’re also welcome to suggest a topic that’s not listed.) And please share the link with a friend.
The survey is below. Thanks in advance for your feedback!
The week after Christmas is typically a time when our thoughts turn from holiday excess (including all the food we indulged in for several weeks) to preparing for a new year and all the hope for change that it can bring.
(We won’t talk about the indulgences that may be to come on New Year’s Eve. Fortunately I don’t have to worry about parties and food on this occasion, as my head drops to the pillow long before the ball drops on Times Square.)
I, for one, am looking for a fresh start in some of the areas I struggle with, including letting stress trigger bad habits with food. Sometimes I let that derail my goals.
I’ll be spending this weekend formalizing and putting to paper some of the goals that have been swimming around in my head for the past few weeks. (Remember the “5 Days to Your Best Year Ever” goal-setting course that I told you about in early December? Well, it’s time for the rubber to meet the road!)
So … what about you?
If getting a handle on your weight issues is one of your goals for 2017, I have an offer for you.
Nettye Johnson, a wonderful woman I’ve been following for a year or two, has written a book, Put Your Faith Where Your Fork Is.
Here’s a description:
In Put Your Faith Where Your Fork Is, author Nettye Johnson shares spiritual truths and scientific principles to help you:
- Put God first and grow closer to Him in the pursuit of health and wellness.
- Right skewed relationships with food.
- Embrace moderation and eliminate food guilt.
- Create a personalized, effective, and livable food philosophy for healthy weight loss and maintenance.
- Change your view of healthy disciplines from a challenge, battle, or struggle to a privilege, joy, a part of who you are, and a way to honor God.
As are many books about weight control and healthful living, this one is written by a person who’s been there.
And because Nettye has been victorious in this battle, she wants to help others achieve the peace that comes from eliminating guilt and remorse and get on with the business of health and honoring God in the process. A few weeks ago, she offered a buy-one-get-one-free opportunity.
So … thinking of you … I bought a copy of the book and got an extra.
And I’ve been waiting to read it.
I’ve been waiting for you, my friend. The next step is yours.
I’m giving away a FREE copy of Nettye’s book, Put Your Faith Where Your Fork Is, to one reader. Here’s how you can win:
- Commit to reading the book with me and discussing it a chapter at a time (12 chapters, 12 weeks).
- Fill out the short form below telling me why you’re making this commitment (and why I should give you a free book!).
It’s simple: Make a commitment, then tell me why.
You have until noon Central time Monday, Jan. 2, 2017. I’ll announce the winner that evening. And if you don’t win the free copy, you’re welcome to purchase one and let me know if you’re interested in starting a group discussion. (By the way, I am not an affiliate and get no compensation for promoting this book; I just think Nettye’s awesome and has really valuable things to tell us.)
Feel free to share this post with your friends, and ask them to enter to win the free copy of Nettye’s book. (Also, subscribing to To Well With You – separate from the giveaway – will ensure that they receive my updates by email.)
The winner and I will figure out the best way to go about discussing the chapters. If you’re local, we might meet each Saturday morning over coffee or tea. If you’re my long-distance friend, we can email or connect online. (We’ll figure it out.) And if we have enough interest for a group discussion, I might create a private Facebook group to do that.
TO ENTER, fill out the form below (you’ll have to scroll to see all the content). And thanks!
I can’t wait to see what you have to say!