From Natalie Duhamel, Holistic Health Coach:
Aside from making mornings so much more pleasant, it's important to sleep well so that your body can rest and repair itself. Sleeping soundly and long enough also helps weight loss.
I've had several people recently inquire as to whether or not I could help them with their sleep issues. As a holistic health coach, I absolutely can give you advice on to get a better night's sleep. Below are just a few powerful recommendations on how you canmaximize your time between the sheets (sleeping, that is!).
1) Reduce or eliminate caffeine.
I know I'm not going to be popular with this tip but caffeine is a major stimulant (even if you feel like you're so sensitized to it that it doesn't affect you). If you don't want to give it up completely, drink it in the morning only when your body's natural cortisol rises anyway to help you wake up.
If you indulge in coffee (or any caffeinated beverage) in the afternoon, you will mess with your body's natural rhythm of reducing cortisol and boosting melatonin as you move toward sleep. Even if you are able to fall asleep after having had afternoon caffeine, you may wake up in the night or have a fitful sleep. This will keep you from the deep sleep your body needs and you will wake up feeling tired and lethargic in the morning.
Even decaffeinated coffee can still have caffeine in it, and there are often a lot of toxicchemicals used in the process. Switch to herbal tea, hot water, or caffeine-free herbal coffee replacements like Tecchino or Bambu.
2) Meditate
Meditation can sound very "woo-woo" to people who have never tried it. But sittingin a comfortable place with no distractions and thinking of nothing at all for 10 to 20 minutes per day can really do a lot to quiet your mind and reduce your stress. If you can quiet your mind, you will probably fall asleep a lot faster and stay asleep all night rather than waking up at 2 am to remember to put tomatoes on your shopping list.
If you prefer to do your meditation in motion, take a walk outside and take deep breaths of fresh air and get out of your head. Focus on your surroundings and the beauty of nature around you. Yoga can also be a great meditation in motion.
3) Exercise
Our bodies were designed to move! As regards sleep, regular physical activity can helpyou fall asleep and stay asleep. Just beware of exercising too close to bedtime; you may feel more stimulated than restful. Research has shown that it’s best to finish yourexercise routine a few hours before bed.
4) Sleep in the dark
If you need to block out city lights, get some room darkening shades. Use ear plugs if you need it to be more quiet. Make sure your room is cool at night; use a programmable thermostat if you can. I like to run a humidifier both to combat dryness and to create white noise.
5) Create a restful pre-bed routine
Turn off the pop, hip-hop and rap at least an hour before bedtime. Listen to soothing music, or no music at all. Turn the lights down. Step away from your computer and other electronics. Take a bath, read a book. Do what you can to wind down and prepare yourself for a wonderful night's sleep.
Of course, if we work together one-on-one I can tailor my recommendations to your particular issues and needs. Some people may need to use natural supplements to reset their natural sleep cycle, but most people can just implement new routines similar to the ones above and sleep like a baby.
Natalie Duhamel is a Winnipeg-based Certified Holistic Health Coach who works with women and men to help them reduce stress, improve nutrition, lose weight, increase energy levels and live their BEST life! www.natalieduhamel.com
Tuesday
A True Act of Beauty
I was driving in my car when I witnessed a sight that was both heart-breaking and heart-warming. I was on Main Street around lunch time on route for an appointment. The streets and sidewalks were busy with drivers and walkers. I stopped at a red light.
Looking around like I usually do, a situation caught my immediate attention. I am not oblivious to the homeless situation in our city. I know that this is a problem for not only Winnipeg, but for cities all over the world. It’s more than a problem; it’s an epidemic. So armed with this knowledge, why is it that every time I see a destitute soul, tears are just one blink away? At first, I thought the greyish, crumbled mass on the sidewalk was a bag of garbage. I then noticed two young gentlemen walk past this same mass, but then quickly turned around to investigate their finding. It was not a heap of trash. It was a homeless man. In that brief moment, waiting for the light to turn green, I experienced a number of different emotions. First, I was ashamed at myself for mistaking a human being for a bag of garbage. Second, my heart was filled with sadness for this soul who very likely never dreamed that this would be the life he ever envisioned for himself.
In an instant, my mood changed from sadness to an undeserving sense of pride. Not in myself, but for the two young men who showed compassion towards this individual. They were probably in their mid 20’s and very well dressed. There seemed to be no hesitation on their part as they got down on their hands and knees, lifted him off the pavement, carried him and then gently placed the homeless man against a side of the building where he had collapsed. The light turned green.
I took the same route back when my appointment was over. As I approached that same street corner I could see the flashing lights of an ambulance. Paramedics were talking to the young men who, for all I know, saved a man’s life that afternoon. It was difficult to watch that scenario play out before my eyes, but in the same breath it was beautiful to witness a true act of kindness, consideration and love.
Contributor: Kim Malchuk, Author of Tasting Rain
Website: http://tastingrain.com/
Looking around like I usually do, a situation caught my immediate attention. I am not oblivious to the homeless situation in our city. I know that this is a problem for not only Winnipeg, but for cities all over the world. It’s more than a problem; it’s an epidemic. So armed with this knowledge, why is it that every time I see a destitute soul, tears are just one blink away? At first, I thought the greyish, crumbled mass on the sidewalk was a bag of garbage. I then noticed two young gentlemen walk past this same mass, but then quickly turned around to investigate their finding. It was not a heap of trash. It was a homeless man. In that brief moment, waiting for the light to turn green, I experienced a number of different emotions. First, I was ashamed at myself for mistaking a human being for a bag of garbage. Second, my heart was filled with sadness for this soul who very likely never dreamed that this would be the life he ever envisioned for himself.
In an instant, my mood changed from sadness to an undeserving sense of pride. Not in myself, but for the two young men who showed compassion towards this individual. They were probably in their mid 20’s and very well dressed. There seemed to be no hesitation on their part as they got down on their hands and knees, lifted him off the pavement, carried him and then gently placed the homeless man against a side of the building where he had collapsed. The light turned green.
I took the same route back when my appointment was over. As I approached that same street corner I could see the flashing lights of an ambulance. Paramedics were talking to the young men who, for all I know, saved a man’s life that afternoon. It was difficult to watch that scenario play out before my eyes, but in the same breath it was beautiful to witness a true act of kindness, consideration and love.
Contributor: Kim Malchuk, Author of Tasting Rain
Website: http://tastingrain.com/
Monday
Announcing "Eve Life" with Guest Bloggers from Winnipeg
For the month of February, we will be featuring inspiration and helpful tips from a variety of Winnipeg professionals. Recognizing every woman is balancing many areas of her life at once, we wanted to do something to help out.
Come back daily. I hope you enjoy!
P.S. One of our clients would love your help in getting a Pepsi Refresh grant to help the organization that has helped her child so much. If you don't mind me asking, would you vote whenever you come by this month? (See top of sidebar). Thanks so much!
Come back daily. I hope you enjoy!
P.S. One of our clients would love your help in getting a Pepsi Refresh grant to help the organization that has helped her child so much. If you don't mind me asking, would you vote whenever you come by this month? (See top of sidebar). Thanks so much!
Tuesday
SNOW night
If you would like to help with an event we're involved with, "SNOW night" (Safe Night Off Winnipeg streets) for street workers, the organizers are looking for donations of the following items:
- New Pyjamas (all adult sizes from small to XXXL), warm and cozy 2 piece style flannel pants and top are preferred.
- New Warm and cozy slippers (all sizes).
- New Socks and underwear (all adult sizes from medium to XXXL)
- New Blankets and pillows.
- New Manicure & Makeup supplies - nail polish, styling products, make-up.
- New Headbands, hair clips, hair elastics, combs and brushes.
- New Mitts, hats and scarves.
- Snacks, cookies, chips, chocolate, dainties/baked goods, veggies and dip, fruit, juice boxes etc & herbal tea.
- DVD movies (comedies and dramas only).
- Door Prizes & Raffle baskets, we plan to have hourly door prizes and then 3 grand prize door prizes after breakfast in the morning.
You can drop off these items at our studio before February 16th. Just call ahead to set-up a time at 221-8413.
Thursday
Psst--
Have you been wondering how to give the perfect gift to your man?Whether it's for Valentine's Day, an anniversary, wedding, or birthday, there are a couple of ways you can celebrate the occasion at our studio. Today, I'm going to talk about a "gift for him" (which, by the way, is equally a gift for you!)
On second thought, I think others say it best:
"My husband said it was his best gift 'ever'…I felt pretty, sexy, mysterious, silly and more than ever BEAUTIFUL. Leaving the studio, I felt so confident and brave..." ~A
" [I] decided it would be a neat gift to have some photos taken for my husband, but it turned out to be so much more than that! Rodney made me feel so good about myself and who I am". ~C
"My husband has always told me how beautiful I am, so, for him, I took the plunge. Rodney has a way, through his kindness of spirit, and wonderful professionalism, of making me feel beautiful and totally comfortable. And the pictures make me feel like a work of art!" ~J
"It was a great experience!! My boyfriend is going to love the pictures.......Hopefully as much as I do!!" ~H
If you'd like to experience it for yourself (and for your man), give Rodney a call at 221-8413 Tuesday to Friday, or go to http://www.evestudios.ca/ and fill out the contact form.
The sooner you get started, the better.
Tuesday
Beauty and Simplicity
I was reminded of a soothing place I visited not so long ago. It's downtown at 217 McDermot Ave. It's a new photographic art gallery called Pixels 2.1 (Phone: 415-5480). Right now they are showing Rodney's nature exhibit, "Beauty and Simplicity". They are open from 11 until 6 Monday to Saturday. If you want a place to just be quiet, breathe, and take in beauty...it's the place for you. An intimate and inviting little gallery with some incredible images to see. Have a visit and enjoy...
Silent Night, Anyone?
I was coming home from grocery shopping, feeling tired and a little run-down. It's not that Christmas has been crazy, but the entrepreneurial life. Then this song came on the radio that just touched me right where I was at. Does it speak to you, too?
I've just included the chorus here, but here's a link to the full lyrics and some download options. It's by Amy Grant and is called "I need a silent night". Really beautiful. I've heard a couple of great songs by her lately. It's like she gets the life of a woman. So down-to-earth.
I need a silent night, a holy night
To hear an angel voice through the chaos and the noise
I need a midnight clear, a little peace right here
To end this crazy day with a silent night
I've just included the chorus here, but here's a link to the full lyrics and some download options. It's by Amy Grant and is called "I need a silent night". Really beautiful. I've heard a couple of great songs by her lately. It's like she gets the life of a woman. So down-to-earth.
Thursday
Relationships
A very wise man I know shared with me that basically all relationships need three things to flourish:
- Time
- Truth
- Love
When we try to function with only two of these things, a relationship will suffer. Something to think about...
Tuesday
Celebrate Love this December!
Hey, we want to help you celebrate love this month. So, for 15 days, you can bring in your man and capture the close bond you share--for FREE!
Choose from a variety of looks to fit your style and your relationship.
you'll have to act now.
Call Rodney at 221-8413 Tues to Fri. (11:00-1:00 best)
http://www.evestudios.ca/
Choose from a variety of looks to fit your style and your relationship.
- Create a piece of art for your bedroom.
- Make little keepsake albums to tuck into your bag.
- Put your favorite image on your desk at work.
- Hey, you could even make a calendar!
you'll have to act now.
Call Rodney at 221-8413 Tues to Fri. (11:00-1:00 best)
http://www.evestudios.ca/
Friday
What does it mean?
"Dwell in possibility."
-- Emily Dickinson
I don't know that much about Emily Dickinson and what inspired her to say that, but it's something worth pondering...and living. These words came into my inbox at the perfect time as I have been grappling with my own sense of feeling small in the face of a great task. Do you ever feel that way? How do move from feelings of inadequacy to possibility?
One answer that has just come up for me is to stop trying to go it alone. Sometimes moving from impossible to possible means surrounding yourself with the right people. Often, it means coming to the end of yourself so you can reach out for help.
I also think dwelling in possibility means having faith. Some people would define that as knowing yourself and having faith in your abilities. Although that is extremely important, that to me, that doesn't move mountains. I find great solace in knowing there is Someone much greater than I am who says, "Ask and you will receive". As simple as that sounds, it's not easy to ask. And it's not always easy to believe. But I think it's key to dwelling in possibility. I wonder what Emily would say?!
So, what great task are we undertaking? Creating a breathtaking art project that changes the way we view water. It's called "H2Oohhh" It will be shown in March (coinciding with World Water Day on the 22nd). 20% of all proceeds from this project will go toward providing access to fresh water for people in developing countries, and our goal is to raise $10,000. We also want to heighten people's awareness of our own local water issues and what every person can do to help preserve them. In the coming months we are finding sponsors to bring together for "H2Oohhh" to help make it a success (and that is where I need the strength of others).
Even as this post has been brewing, I have had the tremendous privilege of working with two very special people. Their wisdom, expertise, and belief in us have been instrumental in moving our project along. Just today, I also re-discovered an ancient writing that says, "Now faith is being sure of what we hope for and certain of what we do not see." (Heb. 11:1) Yes, dwelling in possibility has a lot to do with faith and hope. And I'm so thankful for the people along the way helping me believe that what we envision in our minds can indeed become reality.
-- Emily Dickinson
I don't know that much about Emily Dickinson and what inspired her to say that, but it's something worth pondering...and living. These words came into my inbox at the perfect time as I have been grappling with my own sense of feeling small in the face of a great task. Do you ever feel that way? How do move from feelings of inadequacy to possibility?
One answer that has just come up for me is to stop trying to go it alone. Sometimes moving from impossible to possible means surrounding yourself with the right people. Often, it means coming to the end of yourself so you can reach out for help.
I also think dwelling in possibility means having faith. Some people would define that as knowing yourself and having faith in your abilities. Although that is extremely important, that to me, that doesn't move mountains. I find great solace in knowing there is Someone much greater than I am who says, "Ask and you will receive". As simple as that sounds, it's not easy to ask. And it's not always easy to believe. But I think it's key to dwelling in possibility. I wonder what Emily would say?!
So, what great task are we undertaking? Creating a breathtaking art project that changes the way we view water. It's called "H2Oohhh" It will be shown in March (coinciding with World Water Day on the 22nd). 20% of all proceeds from this project will go toward providing access to fresh water for people in developing countries, and our goal is to raise $10,000. We also want to heighten people's awareness of our own local water issues and what every person can do to help preserve them. In the coming months we are finding sponsors to bring together for "H2Oohhh" to help make it a success (and that is where I need the strength of others).
Even as this post has been brewing, I have had the tremendous privilege of working with two very special people. Their wisdom, expertise, and belief in us have been instrumental in moving our project along. Just today, I also re-discovered an ancient writing that says, "Now faith is being sure of what we hope for and certain of what we do not see." (Heb. 11:1) Yes, dwelling in possibility has a lot to do with faith and hope. And I'm so thankful for the people along the way helping me believe that what we envision in our minds can indeed become reality.
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