Fulfilled & Refueled

Headaches are one of our most common health complaints. In fact, we're twice as likely as men to have them frequently as we age. Fortunately, keeping the throwing at bay can be as easy as:

Having a side of spinach!

 Prone to migraines?
 Magnesium packed spinach can help! A recent study found that getting 600 mg. of the mineral daily cuts migraine attacks more than 41%. "A powerful natural remedy, it blocks pain signals from spreading across the brain and amplifying or prolonging migraines," says Montefiore Headache Center neurologist Cynthia E. Armand, M.D. and two cups of cooked spinach daily provides 80% of your RDA for magnesium. Other top sources: pumpkin seeds and black beans.

Nixing pain with coffee!

 Feel a headache coming on?
 Sip a cup of strong caffeinated coffee. Caffine blocks brain receptors that cause blood vessels to widen too much and cause pain, says Traci Stein, Ph.D., author of The Everything Guide to Integrative Pain Management. But stick to one cup a…

Still Looking at Those Weight Loss Goals?They are not going anywhere, until you do! 
Weight loss is a transformation of your own personal habits. 
TRUST ME! 

Let's say, for the sake of this blog....that our goal is weight loss.

This may or may not be one of your specific goals, but getting healthy, losing weight, and reducing the risk for heart attack, stroke, diabetes & other help problems are definitely some of the most common ones out there.

If you have a habit of eating unhealthy foods and avoiding the gym, you are not alone. When age 50 starts to creep up on people, their health becomes a primary concern.

So, suppose that the goal that you have set for yourself is to lose 30 pounds and to eat healthier. You don't want to set goals or develop habits that are negatives.

You want to create positive habits instead.

The reason for this is simple: when you try to change bad habits, you are taking something away from yourself- something you likely enjoy.

Instead, form good hab…

Still Not a Great Sleeper? I am the queen of sleep! Aside from offering my you, my amazing & completely natural sleep aide, I've taken the liberty of throwing together a few more tips for you! 
Of course, you can also read more about my 10 sleep affirmationsor check out these 10 bonus tips about getting yourself some quality sleep.


Enjoy a deeper sleep with throw rugs and drapes! Do you often wake up feeling foggy and fatigued?

➡️Get throw rugs, display more pictures on the walls or hang thick drapes on bedroom windows and you'll deepen your sleep and awake energized!

It works! 
Bare walls, floors and windows create "reverberating" noise, making even light footsteps echo awaken you, reports 'The Journal Noise & Health'.

➡️Put on a sleep mask!

Even dim light can interfere with the sleep hormone melatonin. A sleep mask blocks light so well, many hospitals give them to patients to ensure they sleep soundly!


       2.  Overcome insomnia genes by walking bris…

Work Toward an Exercise Goal!
You should start with a goal in mind - moderate exercise for 45 minutes daily.

That's👆🏽 the amount that has been shown to deliver real health benefits.

Now, decide the best way to get started and how quickly you can progress toward that goal.

✅Make exercise a habit:

Once exercise becomes a daily part of your life, you may very well wonder why you ever lived without it...but that won't happen over night.

Begin with these simple tips👇🏽  to start including activity in your day.


Make time to "play"! Whether it's basketball 🏀 in the driveway or tag with the kids, play is a great way to inject activity into your day.Pick something you like! Hate the treadmill? Go for a scenic walk along the river 🚣🏼  instead. Look for ways to make the activites you already like more active.Start slow and build up. Start with three 10-minute segments. Gradually add time or intensity to your activity every week. You'll not only see results sooner, y…

10 Bedtime Affirmations for Peaceful Sleep 

I give myself permission to close my eyes tonight and awake refreshed tomorrow. I am allowed to drift into a good night’s sleep. My body, mind, and soul are worthy of their rest.My bedroom is a place of peace and relaxation. When I enter this room, and crawl into bed at night, today’s thoughts naturally begin to soften. My burden lightens and sleep is coming. I let go of fear, worry, anger, and blame. I release anxieties and stress. I release the heaviness of today and the weight on my shoulders. I let go of negative thoughts, and keep the happy ones. In my sleep will I find the freedom to know joy and peace again.What has happened has been so, and there is no other way I could have or should have let it be. And so, I let it go and I let life be as it is. I forgive the people, I forgive the situation, and I forgive myself. I trust life and I am safe.I sleep peacefully knowing I have done all I could do for today. I embrace my dreams, for tom…

Are You Tired of Being Tired?
If I had $1 for every time that I've said "I'm tired", I would be a multi-millionaire! That's not including how many other people who complain of being tired or fatigued. There have actually been times that I have physically cried from pure exhaustion. That's when I said "Enough is enough!" and reclaimed my life!
I began a process of a very simple 3-step nutritional system that works by filling in your nutritional gaps, which we all have. Obvisouly you & I are very different, as are our nutritional gaps. So, it's fair to say that we would each have a different experience from these products, however MOST people experience improved sleep patterns as a result. 
Below are 10 tips to help you get a restful night's sleep but first let's talk about the importance of sleep & the role that it plays for your shell. A.K.A. your body. 

Why is Sleep so Important?Aside from reducing the amount of daily CBS (Crazy …