What’s in a serving?

I keep hearing how we should be eating four to five servings of fruit & vegetables daily BUT I honestly haven’t known exactly what constitutes a “serving.” Do you know what I mean?

A new friend who is a RD (Registered Dietician) helped clear this up and I’d like to pass it on to you!

One serving = 1 cup and, generally speaking 1 piece of fruit = one serving i.e. 1 apple * 1 pear * 1 banana

When it comes to veggies and smaller fruit …

½ cup grapes = about 16 grapes
1 cup strawberries = about 12 berries
1 cup of salad greens = a baseball size portion
1 cup of carrots = about 12 baby carrots
1 cup cooked veggies = a baseball size portion
Glass of natural juice = 1 serving


For more information about servings and portion size recommendations, click here: http://www.webmd.com/diet/printable/wallet-portion-control-size-guide and here for a version you can stick on your fridge: http://www.webmd.com/diet/printable/portion-control-size-guide

Dr. Andrew Weil says ...

"The body has an incredible capacity to regulate and heal itself, and good medicine should begin with the assumption that the body can and wants to be healthy. To that end, we should always consider natural, less expensive treatments first."

- Dr. Andrew Weil

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Right on. May I suggest you take a look at the Fatigue Be Gone Jumpstart Guide? I wrote this during and since my own recovery from fatigue. This easy-does- it 8 Step Process to healing and re-energizing the mind, body and spirit is only $9.99. The results are priceless. Click here to learn more and order a copy for yourself (or your spouse, friend, sibling ...)

To read a recent review by The Succulent Wife, click here. " ... had I known what to look for myself as this easy to use guide suggests, I would have saved myself months of frustration." Anne-Marie Kovacs

Why Chi?

Why Chi?

What’s all the fuss about Chi and what does it have to do with the way I feel?

Chi, also known as life-force, prana, ki, qi, essence, spirit or life energy, is the basic energy of the universe, existing in all things.

Chi is breath. It is the energy and vitality that sustains and nourishes you and activates your spirit. It is obtained from the food you eat, the water you drink and the air you breathe. Everything you see, touch, think or experience is made up of Chi. Your whole existence is determined by Chi.

All parts of your life, your physical health, mental alertness and emotional stability are all dependent on the flow of Chi in and around your body. The free flow of this vital energy is seen as imperative to your health and well-being. Summoning, conserving and using Chi is an important factor in maintaining a healthy and happy life.

The quality of your Chi is reflected in the way you feel, think and behave.

* Excited about doing something? Your Chi is probably strong.
* Unmotivated? It’s probably weak.
* Angry, frustrated or depressed? It’s probably stuck.

For the rest of this article, and to meet Rosanno your ChiYo Instructor, click here!

Free Energy Boost Resources --- Your Friends & Your Breath

Talk it out with your friends …

There is nothing like the soothing, healing and re-energizing touch of a best friend’s sage advice.

Yesterday Coleen chided me for not saying “No” more often. She recommended that before I make anymore “Yes” decisions that I pause and think about “What would Coleen want me to do?” She said she cared more about me than I was caring for myself.

Gulp.

Well that slowed me down – in a good way.

Then she reminded me about a fantastic energy boosting breathing technique that we had learned together! Ahhhhhhhh. Here, you try this today and see how good – how peaceful, centered and safe it can make you feel too.

Energy Boosting Healing 1-2-3

1. Inhale to a count of four. 1-2-3-4
2. Hold that breath for a count of seven. 1-2-3-4-5-6-7
3. Exhale that breath to a count of eight. 1-2-3-4-5-6-7-8
   
   

Do this four times in a row. That is considered a “series.” Be sitting down and comfortable when you do this exercise. Then, do this series two times a day.

Voila! Join me in saying “No” and boosting your energy for FREE this week. If you have a moment, drop a comment and let us know how GREAT you feel.

Cheers!

Viveca

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Is your super woman role taking a toll on you? You're not alone. Experts suggest more than 80 percent of American women (and men) suffer from adrenal fatigue. Learn how to wrap your super woman cape around fatigue and cast it out of your life forever in the Fatigue Be Gone Jumpstart! e-Guide. Available at www.FatigueBeGone.com

Misery Poker and the energy--boosting power of the whine. Is there?

I suppose there is a health benefit to whining and complaining, in moderation. Isn't that funny? It needs to be moderated just like eating, drinking, exercising, thinking ...



Today I set out to determine what occurs physically when we complain. I wondered what hormones are triggered and what effect that has on our adrenals. Didn't come up with anything that specific but I know how dis-eased and fatigued I feel when I am focused on the faults instead of the pearls. Don't you?

This topic is inspired by a new column in the Wall Street Journal called "Bonds." Today's topic was Misery Poker: It's One Game Worth Losing. Big thanks go out to its author, Elizabeth Bernstein for bringing this bad habit to my attention. Once there is awareness, action - change is possible.
My husband will be thrilled.

By the by I did come across some good quotes on the topic!

I personally believe we developed language because of our deep inner need to complain.
~Jane Wagner



In trying to get our own way, we should remember that kisses are sweeter than whine. ~Author Unknown



People that pay for things never complain. It's the guy you give something to that you can't please. ~Will Rogers

Getting Ready for Fruit & Veggie Day!

Monday is Fruit and Veggie Day? Are you ready?

I am. Went shopping yesterday and loaded up on the good stuff. This week I am letting Blooms handle everything. Brought home a carrot juice by "Odwalla" and a Green Machine by "Naked." Both are good brands and super fresh (checked the "sell by" dates.) Then I'll throw in some apples and blueberries. Voila!

Tomorrow I'll be on the road all day. I've been adopted by a senior boxer who I have already named Lana Love. This is total, what-am-I-doing inspiration that has me driving 8 hours to add another heart on paws to my pack of 2 pups, 3 purrs and a bird.

So, what will I do with all the extra energy and time I gain tomorrow? Enjoy a long drive, rescue a pup and visit with my best friend from high-school. Cool beans! I'll post photos when I get back!

Cheers! Viveca

What special flavor will you splash into your Fruit and Veggie Day? Do tell ...

What will you do today? (instead of worry)

"Do you remember the things you were worrying about a year ago? How did they work out? Didn't you waste a lot of fruitless energy on account of most of them? Didn't most of them turn out all right after all?" - Dale Carnegie

Worry is exhausting. It is that rocking chair that goes back & forth and back & forth and straight to our adrenal glands. Worry is exhausting and sickening, literally.

Today do something to eliminate a worry and bring on a smiley.

Yes, get rid of nagging doubt, undone or resentment. Forgive someone. Help out your shelter and adopt a dog or cat. Call that friend you’ve been avoiding and treat her to a cup of coffee and a spoonful of compassion, optimism and good-humor. Apologize to your mother, start writing a love-note to your father to give to him on Father's Day, mail the gift to your niece even though her birthday was in April! Admit you messed up and ask how you can make it up.

What will you do today to make you feel good about yourself? Tell me. Then tell me how good you feel!

Viveca

P.S. Thanks to David Essel, author, Slow Down The Fastest Way To Get Everything You Want for inspiring this topic! You can hear his interview here: http://www.getreadyforlove.com/dessel.htm

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Feed your bod, including your adrenal glands the good stuff at a great price. (I have shopped and compared - eVits savings are significant.) Click here for my vitamin and supplement regime which includes B-Complex. Not only does B-Complex boost energy, improve memory and mood - it keeps my nails from breaking!

Fruit and Veggie Day!

Yep. It is Monday. Fruit and Juice Day. All-day-long.

I am sipping on my Beet/Carrot/Celery/Cabbage drink. It is a beautiful color - pretty close to this art! And, the way it tastes ...
it MUST be great for me!

How is your Monday going?

Viveca

Fruit Smootie, Veggie Greenie & Supplies for Monday

I'm back with those recipes for our Monday Fruit and Veggie Day. Have fun picking them yourself over the weekend or just pick-them-up at your local grocer. Do feel free to post and share your own recipes using the "Comment" option below!

Strawberry Banana Smoothie
Serves 2 to 3
8 fresh strawberries
1 ripe banana (could be frozen), cut into chunks
3/4 cup fresh strawberry juice (or black cherry juice)
1/2 cup almond or cashew milk
Ice cubes (optional)
Blend all ingredients and serve. If you want it thicker and colder, add ice cubes.
VARIATION: Add mango, papaya or pineapple for a Tropical Smoothie.

-adapted from recipe in The Healing Power of NatureFoods: 50 Revitalizing SuperFoods and Lifestyle Choices that Promote Vibrant Health


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Ba-Ba-Ba-Beeting with Energy!
Serves 2 to 3
3 medium beets, quartered
6-8 carrots
6 leaves of Romain lettuce
1 cup fresh spinach
1 cut fresh kale
1 cucumber
handful parsley
inch of ginger
Juice all the ingredients and serve immediately. Add a squeeze of lemon. Sip slowly and enjoy.

-adapted from "Beet Veggie Juice" recipe in The Healing Power of NatureFoods


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If you don't have a juicer, just pick up a carton of all-natural, fresh apple, carrot and fresh green at your grocery or health food store. Check the "Sell By" Dates to get the freshest juice possible. Stay away for the sugary fruit juice drinks.

Also pick up a gallon of distilled water. Festive umbrellas are optional for recommended!

Cheers! Viveca

It's D-Day. DMV Bingo Day.

Yep. My driver's license expired on my birthday -- 11 days ago.

How? Why?

Easy. I filled out and mailed in the renewal form a month before b-day, now d-day. I didn't check the boxes on the back of the form. It took almost two weeks to get the application back in the mail, rejected because of those missing checkmarks. By then I had thrown out the paper with the secret "pin code" that would have allowed me to register on-line.

Then, I just gave up.

So today is the day. Right now is that morning.

Oh, and did I mention that somehow my car registration expired in April? The gate guard at Quantico brought that to my husband’s attention this week. Michael suggested that I go ahead and renew both cars while I'm at it ... this tip was offered with a sly grin.

So I get to play DMV Bingo, twice.

Disorganization is an ugly thing. If you are a hare-brained person like me - get help. One place is at www.OnLineOrganizing.com.

Well - gotta go. Do you feel like sharing something silly and completely avoidable that you brought down upon yourself recently? I'd feel better if you did.

Viveca

P.S. I will be BACK! And, I'll post a smoothie recipe and a "greens" recipe for our Monday Fruit and Veggie Day!

Fatigue & Dehydration is easy to spot - just look at your pee!

I'm hungry, tired and just peed bright yellow.

What does that mean?

Dehydration. All of them are symptoms of dehydration.

So, the next time you are hungry - drink a glass of water, wait 20 minutes and then eat something - if you are still hungry.

And, the next time you are tired - drink a big glass of water, wait 20 minutes and then - if you are still tired, take a 15 minute nap. Close the door, hang a "Do Not Disturb" Sign and put your head on the desk. (Think grammar school "rest periods!") If they won't leave you alone, go sit in your car or hide in a friend's office!

Finally, the next time you pee bright yellow instead of clear or very light yellow, know that you are dehydrated and drink a big glass of water. Maybe drink two. Coffee, which I love, dehydrates. I think I'm seeing the results of my cup a day treat. That's o.k. I just need to compensate.

Now ... going to go take that 15 minute nap. Then I am going to eat something delicious. Self-care. I love it!

Cheers!

Viveca

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Did you know that everything you allow to cross your lips can either make you feel better or worse? Are you attempting to fuel your body with energy-zapping foods such as sugar, caffeine or energy drinks? Simple dietary changes can result in amazing energy gains. Discover nutrition and dietary supplementation secrets by subscribing to the Fatigue Be Gone Newsletter. Sign up for your free copy today at: http://www.fatiguebegone.com/newsletter.htm

3 Free Ways to De-Stress Today!

I’ve come across some super doper stress-busting opportunities this morning. (Oh and I am still continuing my juice fast from yesterday and bubbling with energy!)

Stretching: I am on my third day of my 10-minute stretch routine. Even when I was a kid I wasn’t all that flexible so add a whole bunch of years and it can get ugggg-ly. Yesterday my acupressurist suggested I stretch whenever I see one of my animals stretching. I love that idea! I have three cats, two dogs and a bird so this is going to be one flexible day!

Dump It: A.k.a. The Abraham Hicks Placement Process
I just found a blog called MyFavoriteSelfHelpStuff.com and I am smitten. I can tell Elisabeth is a cool stuff hound and a practical, bottom-line, “how to” healer. Love it. As soon as I am done with this post I am doing the “Abraham Hicks Placement Process” she recommended. (Psst. I also signed up to receive her “Free Stress Tips Report.”)

Breathe. Yes, I am into the basics today. I did the “Follow Your Breath” Exercise with Andrew Weil this morning. I will do this throughout the day for a minute here and a minute there … all those minutes add up.

How to: With your eyes open, closed or half-closed, just breathe. Don't try to affect your breathing - don't change one thing - just breathe in and breathe out. Put all you focus on your breath - how and where you feel it coming in and going out, when you feel it stop and begin. Breathe out any thoughts - worries or brilliant ideas - that try to force themselves into your focus. Relax, breathe and notice your breath for as long or as short as you wish. (Psst. You can practice this and many other breathing techniques with Dr. Weil. I highly recommend his CD Breathing: The Master Key to Self Healing (The Self Healing Series)

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Get re-energized on a regular basis with the Fatigue Be Gone Newsletter. Receive tips, tricks and tools to help you de-stress, eat for vim, talk to your doc and much more. Subscribers receive free reports including our exceptionally popular "Why Am I So Tired" and "Take Your Pulse" - a secret re-energizing shortcut. Subscribe TODAY at: http://www.fatiguebegone.com/newsletter.htm

Monday is Fruit and Veggie Day! a.k.a. Alkalizing Day

Last week I announced Fruit and Veggie Only Day and wondered who would join me. I can’t believe it. The only person who said “Yes” is my husband, the original “Mikey” and a devout carnivore. I love it!

This morning we started our day with his and her breakfast fruit smoothies.

His … 1 cup Protein Powder + 1 TSP “Greens” + Mango Juice + POMS Pomegranate Blueberry Juice + Fresh Strawberries and lots of ice.

Hers … 2 Dried Figs soaked in distilled water for one hour plus the water they soaked in + 1 cup frozen pineapple + 10 fresh strawberries + more distilled water and a little ice.

Lunch for him is a big bag of carrots and a sliced Red Delicious Apple. (It will take more time to work him into the vegetable juice side of this day.)

Lunch for me is a fresh batch of veggie juice -- Kale + Cucumbers + Parsley + Carrots + 1 TSP “Greens” + Beet Greens and a glass of distilled water. (See supplies below.)

Why juice fast?
1. Raw fruits and vegetables alkalize the body. The more alkaline we are the healthier we are, the better we feel and the younger we look – bottom line. (You can also feel free to munch, crunch & drink juices. All levels of participation are welcome!)

2. It is a day off of cooking meals and doing dishes! What will you do with all your free time?

3. Why juice fast on Mondays? You can start the week off feeling lighter and more energized AND if you went to the Farmer’s Market on Saturday you will be jam-crammed with fresh fruits and veggies crying out to be eaten at their peak!

Here’s what you need to join in later today. Your 24 hours can start anytime, or use this to be prepared for next week.

Juice Fasting Day Supplies: Gallon of Distilled Water + Whole Almonds + Magma Plus + Blender + (Juicer * see below)

Then the fruits & veggies: Dried figs, your favorite fruits in season (strawberries, peaches, grapes, cherries …) plus carrots, kale, a head of lettuce and other favorite greens (beet greens, spinach, collards, arugula, Belgian endive, butterhead lettuce, chicory, dandelion greens, mustard and turnip greens …)

* If you don’t have a juicer, check out Champion Juicers here: http://www.championjuicer.com/ If you can’t afford one simply pick up a fresh carton of carrot juice and a greens juice at your grocery store. (Check the store date stamp to be sure it is fresh.)

Alkalize or Die & The Power of Nature Foods

Most of the degenerative diseases we call “old-age diseases,” like memory loss, osteoporosis, arthritis, diabetes and hypertension, are actually lifestyle diseases caused by acidosis, an overall poor diet (especially a lack of leafy green vegetables), improper digestion, and too much stress. -Susan Smith-Jones, author, The Healing Power of NatureFoods

Think about it this way … Too much acidity in the body is like having too little oil in your car. It just grinds to a halt one lazy Sunday afternoon. There you are – stuck. The body does the same thing. It starts creaking to a stop along the byways of life and you find yourself in some kind of discomfort. (Fatigue, weakness, acid reflux, arthritis, diabetes …)
- Dr. Theodore A. Baroody, author, Alkalize or Die

How do you Alkalize and eliminate acid? The same way you eat any elephant - one bite, one sip, one adjustment at a time.

1-2-3 Alkalizing Steps to feeling GREAT!

1. Aim to make every meal 50/50. 50% raw fruits and veggies (alkaline) and 50% cooked and other than raw food (mostly acid.)

2. Join us on Mondays for our Juice Fasting Day. (Alkalizing Day)

3. Completely eliminate sodas. It takes 32 glasses of alkaline water to neutralize the acid from one 12 oz. cola or soda!
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Would you like an easy way to make a change for the better? Join us – Join in on our Juice Fasting Day every Monday! Check in to share recipes, encouragement and fellowship. For weekly re-energizing tips, tools & techniques, click here to subscribe to the Fatigue Be Gone NEWS. http://fatiguebegone.com/newsletter.htm

ARGG & Ahhhhh with Magma Plus Greens

The ARGG part of this post has to do with the price I paid and the time I wasted to get my Magma Plus.

I shop for my supplements 99.9% of the time through eVits. Whenever I buy elsewhere I pay more. This week I bought Green Foods "Magma Plus" for $20.57. I could-have-paid $17.88 AND not wasted time in traffic AND waiting to be checked out.


Now for the ahhhhh part that goes with my wand!

I am diligently working to UP my alkaline-forming fruits and veggies. Why? Fatigue is a major symptom associated with an overly acidic diet and I want to feel my best. I also want my stressed out, carnivore husband to feel his best! Stress makes our bodies more acidic also.

Anyhuuu - "The" goal is to consume 80% alkaline-forming fruits & veggies and 20% acid-forming foods. As you can imagine, the acid forming foods tend to be delicious (fudge, breads, meats, dairy) and the alkaline selections, splashed with olive oil, lemon and a dash of salt, tend to "grow on you."

I've been struggling.

Then a health mentor told me about an easy way to up the good stuff called ... Magma Plus. SHIZam! One heaping tablespoon and I am almost at my goal. It also gives me a healthy buzzzzz. This helps me come in around 60 (alkaline) and 40 (acid) in my diet which is a huge improvement.

Get a jar for yourself.

Is now a good time to stock up on any other energy-boosting products? Shipping is free for orders under 5lbs or more than $70. I hit both easily - you can too. Here is my daily supplement list.

Fatigue Cause - Poor Digestion. EB Technique – Juice Fasting!

It’s the simple things in life, like food, that can be so exhausting.

One of my favorite energy boost techniques is juice fasting. I would love some company …. read on … Post via the “Comments” if you will join me next Monday for a “Juice Only Day.”

Energy Boost Technique:
Juice Fasting

My college mentor on this subject is Susan Smith Jones. Susan is a sparkling live wire who healed herself from a devastating car accident and became a renowned expert on the topic of health and nutrition.

Long story short - Susan inspired me to take a number of short and lengthy juice fasts when I was a student at UCLA. The point of a “juice only day” is to give our bodies a break and an opportunity to heal.

Everyday our bodies are so0000 busy digesting heavy foods, foods that combine poorly, artificial crude … We shovel down food when we’re angry and upset. We shovel down sweets to celebrate or comfort. Most of us can’t remember what we ate yesterday because our mouths were on auto-feed.

Sound familiar?

You can change all that one day at a time. According to Dr. Stephen Blauer, author, The Juicing Book, “By adding fresh juices to a balanced food regimen, you will help accelerate and enhance the process of restoring nutrients to chemically starved tissues. It is on these tissues that disease and illness thrive. In terms of prevention, therefore, the importance of juices cannot be overstated.”

Wow. I’m thinking about some of the stuff I ate over this past holiday and my own chemically starved tissues. Think I’ll break here and go juice up some carrots, kale and parsley.

I hope you’ll join me on Monday! Later in the week I’ll post a few juicing recipes to help you get ready. If you need a juicer, click here for an excellent buy through Amazon

BFN! Viveca

P.S. You can start hunting now for little, fun, umbrellas!

Playtime and the energizing power of F-U-N.

I keep a pack of Sonia Choquette's "Trust Your Vibes" Intuition cards on my desktop. Most days I pull a card and weave its suggestion into my daily routine. Just now I pulled the "Play" card. How appropriate. How energizing!

Last night I played. My husband and I went bowling. Neither of us scored over 100 but we had a blast. The bowling alley had special, romantic, Friday night lighting and a DJ who played 80's dance tunes. We danced and pitched and guttered and giggled.

Then we drove a block and saw the new Star Trek movie. Loved it. Loved it. Loved it.

Today I bounced out of bed early and ran off to the Farmer's Market with a girlfriend. We pinched and poked fruits and veggies then drove around looking at historic homes for sale, visualizing ourselves living in them and sighing ...

All this playtime and friendtime has me bipping and bopping - running high-energy, high vibes and high fun.

How do you play? What will you play at over this weekend? Will you spend funtime, playtime with a special friend? Do share. I am always open for new ideas! Hugs to you! Viveca

Just Add D - Vitamin D, that is ...

Energy Boosting & Healthy Body Building
Benefits of Vitamin D

The sunshine vitamin, Vitamin D, is positively associated with regulating weight, supporting stronger bones, preventing osteoporosis, eliminating depression and protecting us against cancers including breast cancer.

I read about it 3-4 months ago and added 1000 mg to my daily routine.

Next, I mailed the article to my mother. She is borderline diabetic and has been suffering from neuropathy in her. Guess what. She doesn’t anymore. Her results inspired me to give away a couple other bottles to friends who are diabetic and not into reading, researching and taking their health on.

I love Vitamin D for all the good it does and how-cheap-it-is … Click here to order a bottle for yourself, your mom and a friend in need.

I buy all my supplements at a great discount from eVits - saves me time and gasoline too. While you are at it, click here if you would like to know the rest of my supplement routine. (adrenal support etc.)

Energy Boost Recipe – Sautéed Spinach (or Kale) Delight

This recipe has three delightful qualities. One is how quickly it can be prepared – under five minutes! Two is how energizing and healthful it is and three is how umm, umm, ahhh delicious it tastes – in all its variations.

Ingredients: 3 handfuls of ready-to-go baby spinach, olive oil, * 1 pressed then finely chopped garlic clove, handful of torn parsley, pinch of sea salt and a squeeze of lemon juice.

Simply sauté everything together until the spinach wilts slightly. Eat pronto! (Serves one)

Variations: Substitute kale for spinach. Sprinkle in pine nuts or walnuts, dried cranberries, dried cherries, sun-dried tomatoes … recommended resource is healthy additions is Eat Right For Your Type.

* Crush garlic using your palm or kitchen knife. Let sit for fifteen minutes before chopping and sautéing.

Recipe adapted from article, Spinach Knocks Out Cancer and Boosts Brain Power, written by Barbara Minton.

-------------------- More Energy Boosting, Adrenal Fatigue Busting Recipes

Sparkling Cinnamon, Ginger Water. Ahhhhhh.

Pretty delicious ... (And easy)

Breakfast Energy Boost

Energy Boost Recipe -- Mom's Meatloaf

Breathe as if your life depended on it. It does.

Breathing in I calm. Breathing out I smile.
- Thich Nhat Hanh

Did you know you can boost your energy and your mood anywhere, anytime - for free? All you need to do is learn how to breathe properly.

According to Dr. Andrew Weil if we can learn to deepen, slow, quiet and regulate the quality of our breath we can do just about anything from ending insomnia, improving digestion and circulation, boosting energy, eliminating anxiety and improving our overall health.

One technique taught by Dr. Weil is called “Stimulating Breath.” This is also known as “Bellows Breath” in Pranayama. Its purpose is to raise the energy of your nervous system and increase alertness.

Stimulating Breath/Bellows Breath "How to":

Step 1: Get comfortable. Sit with your back supported and as straight as possible, your feet flat on the floor and your hands lying relaxed in your lap. You can keep your eyes open, closed or partially open – as you wish.

Step 2: Position your tongue. Lightly touch the tip of your tongue to the backs of your upper front teeth. Now slide your tongue a smidge, up to the ridge of tissue between the teeth and the pallet. Keep it there and close your mouth. In this exercise you will be breathing rapidly in and out of your nose.

Step 3: Breath in and out of your nose as quickly as possible. Do this for up to and not longer than 15 seconds. (Imagine you are trying to light a fire and are pumping a bellows, in and out, as quickly as possible.)

Step 4: STOP and notice and note how you feel …

Bellows Breathing is an aerobic workout! You will feel it in your chest, ribs and abdomen. You will also feel a glow of warmth and energy throughout your body. It is a great way to start your day and to revive yourself in the afternoon after lunch.

Caution: Do this exercise in a safe, seated and comfortable position. Some people, which could include you, will feel light headed, dizzy and faint.

My Recommendation: Breathing: The Master Key to Self Healing (The Self Healing Series) by Dr. Andrew Weil 2 CD Set features numerous healthy breathing techniques including: Follow Your Breath, Bellows Breathing, Active Imagination and much more. The CD is worth buying. This doc is an excellent coach who leads and participates in all the exercises. Also includes lecture parts that are fascinating.

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An Ancient Chinese Proverb tells us, “If we do not change our direction, we are likely to end up where we are headed.” If you are tired of feeling tired all the time, perhaps it's time for a new direction. The Fatigue Be Gone Jumpstart e-Guide provides re-energizing solutions through simple lifestyle changes. Abundant health awaits you at www.FatigueBeGone.com.

Insomnia & Fatigue Revisited.

Just got in my copy of Prevention (1-year) Magazine which included some excellent tips on how to overcome insomnia in an article written by Camille Noe Pagan. I am always researching this topic as insomnia is a major contributor to fatigue.

Here goes ...

1. Turn all of it off at least one hour before bed. T.V., telephones, blackberries, strawberries, pagers, computers … (click here for tips on how to also turn off arguments, anxieties and stress or here for a great place to vent, let go and move on!)

2. Take a warm shower or bath. Apparently your body temperature goes down after you get out and this drop makes you feel sleepy. Water also washes away the energy, arguments, excitements and attachments accumulated in the day which is why I always bathe at night.

3. Meditate or pray for 10 minutes. Start this a minute at a time. Another opportunity is a 20 minute group visualization/meditation with NightlyHealing.com

4. After 6 p.m. just have one or two glasses of water and do 10 to 20 Kegel Exercises a day. If you are getting up more than a couple times a night you will love how well this duo works!

5. Try a small dose of melatonin. .5 mg 15 minutes before bed. More melatonin isn’t better, in fact and can cause nightmares and depression.

6. Sleep Apnea? Symptoms include poor sleep, snoring and being overweight. Make an appointment to talk to your doc and see if you have this problem. While you wait to get in work at losing some pounds and getting more exercise.

Someone I know and love was recently told he was “obese” and had to lose 50 lbs OR ELSE (continue to suffer from acid reflux, headaches etc.)

He lost the weight and those two conditions have tremendously improved. A couple "bonuses" are less snoring and his sleep apnea has diminished. Who would have thunk?!

7. Sleep on your side. Sleeping on your side vs your back opens up airways so you’ll breathe easier, snore less and wake up feeling more refreshed.

8. Keep pets off your bed! This is tough for me! I usually have a pup and a cat or two snuggling around me and my man. I have to admit they do wake me up a couple times a night and making space for them often leaves me feeling cramped. So …. even though I don’t like the idea of pet free sleeping I may give this a try ...

Below are past posts on the topic of fatigue and insomnia. If you have any tips please add them via the "Comments" feature. You never know who will benefit from what you have to share. Thanks! Viveca

* Insomnia & Fatigue. More Lights Out Tips.
* Insomnia. If you can’t beat it LOL at it!
(Psst. The more you fight it the worse it gets.)
* Magnesium & Insomnia & Fatigue. Duh. What was I thinking?
* Nine Tips to Help Moms Overcome Fatigue
* National Sleep Foundation Facts & Stats

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Fatigue Be Gone Jumpstart! e-Guide provides useful forms & journals to help you keep track of vital health information. Simply fill out the forms and provide to your doctor. Discover simple home medical tests that can save both time and money. A "must-have" for anyone who is tired of being tired. Order your copy today at: http://www.fatiguebegone.com/fbg_guide_information.htm.

Start your journey tonight with NightlyHealing.com

Several months ago I wrote that “Fatigue is a dis-ease of the spirit.”

I don’t recall if I shared this “ah ha” with you. It has been nibbling at me ever since.

A recent health crisis/opportunity pushed me to re-connect with friends and healers. Amazing discoveries and gifts of spirit have been popping up ever since! I would like to share one of them with you today.

NightlyHealing.com: This service provides nightly, healing visualizations based on the assumption “We all have the innate ability to heal ourselves. The power of the mind is infinite. The power of desire is miraculous.”

I took my first healing journey with them last night. It was luscious! Twenty minutes flew by and today I am settling in around the insights gained. I’ll be back there tonight for round two …

Psst. This is a FREE service. What a gift! Enjoy.
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Get re-energized on a regular basis with the Fatigue Be Gone newsletter! Receive tips, tricks and tools to help you get your groove back. Subscribers also receive free reports, including our exceptionally popular "Why Am I So Tired?" and "Take Your Pulse" - a secret re-energizing shortcut. Subscribe TODAY at http://fatiguebegone.com/newsletter.htm

H.O.T.S Test - What Are YOU?!

I have referred an number of friends to this test recently ... now it is your turn to participate!

"HOTS" is an acronym for four dominant personality types, Hare, Owl, Turtle and Squirrel. Why should a tired woman care about this?

It is fatiguing for the body to involved in activities that don't "fit" the spirit. That's the simplest way I can put it.

For example, I am a pure "Hare." Hare's bubble with ideas and enthusiasm. I love to start things, brainstorm things and promote things. I am not a great "finisher" of things, nor will I necessarily pick the best things to do. I definitely cannot foresee problems. Ooops.

What exhausts a Hare? Projects that are endless and heavy on admin. Trying to do too much like the squirrel, owl and turtle side of affairs. Sharing my fabulous ideas with Turtles who can't help but shoot them down and hurt my feelings!

My husband is a hybrid, Squirrel/Owl. He is excellent at seeing the big picture, picking the best idea and following through. He also does not see problems. Ooooops.

Knowing this information has saved us a lot of worry and hassle. We KNOW we need to consult with our doctors, lawyers and friends who are experts before we "pull the trigger!" (Sometimes we forget and pay the price. Yikes.)

Take a moment to find your type. I also suggest you have you family and business partners take the test. It is fun and easy to do. Work with the results and you will be amazed at the ease that will tiptoe back into your life.

Post your findings here using the "Comments" feature. Share any "ah has" while you're at it. What will you change about your life based on the HOTS Test? I am eager to hear! - Viveca


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Fatigue Be Gone Jumpstart! e-Guide provides useful forms and journals to help you keep track of vital health information. Simply fill out the forms and provide to your doctor. Discover simple home medical tests that can save both time and money. A "must-have" for anyone who is tired of being tired. Order your copy today at www.FatigueBeGone.com.

Breathing in I calm my body

"Breathing in I calm my body. Breathing out I smile. Dwelling in the present moment, I know this is a wonderful moment!"
~ Thich Nhat Hanh

Breathing and hanging out with dogs, one of our greatest healers, that always energizes me!

Relax Max - 5 Minute Relaxation Tips

Eazy-Peezy Tips & Techniques you can put to use, today!

In my early twenties I shared a small, intense, 60-hour-a-week-boiler-room office with my best friend Marion. Our desks faced each other so it was easy for her to see when I reached maximum overload. In the midst of a grimace, another cup of java and a coffin nail reach Marion would give me a big smile and say, “Relax Max.”

I could have used that smile last week, but never mind … I’m a bigger, smarter girl now and I have a toolbox full of chill out techniques. (Had to develop this because stress is a major contributor to Adrenal Fatigue.)

Hmmmm. What shall I do before I make waffles? How about something QUICK!

5 Minute Relaxation Opportunities:

Stress Magnet: Shoulders
Shoulder lift, circles and rub-a-dub. Lift: Close your eyes lift your shoulders to your ears and take five slow breaths. Circles: This is almost like dancing in your chair! Roll your right shoulder forward and around five times - your left will have to follow. Rub-a-dub: You don’t have to wait for an appointment with your masseuse or body worker to help your shoulders and neck relax. Rub and ample supply of yummy smelling lotion between your hands and work it into your shoulders and neck. Feeling knots? Join the club! Gently rub and work them out (this make take a couple sessions, be patient!)

Stress Magnet: Hands
Rub-A-Dub: Nothing get more use and abuse than our hands! Get some more of that yummy lotion (I have mango lotion!) and work your way around the palm and fingers of one hand, then move onto the other. When you’re done give them a good, energizing shake! (If you do heavy keyboarding shake out your hands every hour and give them a couple rubs a day. Minutes a day can save your from the pain of carpal tunnel syndrome and its ultimate solution - surgery.)

Stress Magnet: Back
S-t-r-e-t-c-h. It’s easy. Sit in your chair with both feel flat on the floor. Place your left hand on your right knee. Twist gently as far as you can to the right. You want to be looking over your right shoulder. Hold for five breaths then release and return to facing front. Now put your right hand on your left knee and twist your body to the left. Ummmmm. Feels good doesn’t it?

Stress Magnet: Monkey Mind
You know that feeling … too much to think about piling up on even more to think, worry and stress about. I have a couple techniques for this dozy!

See it – Name it Exercise:
Pick a single room and walk around it naming everything you see out loud. “I see my favorite blue parrot lamp. I see my nightstand. I see my joy dog Albert on my bed.” Continue until you feel your mind relax. Focusing on what is tangible pushes out the intangibles (fear/worry/anxiety.)

Make a Note of It and Give Thanks Exercise:
Try writing a Thank You Note to someone AND be stressing out about something. Again, the monkey mind can’t do both at the same time. As you write and thank and remember an act of kindness the stress just melts away …. A fringe benefit to this may be a friendly phone call or card back!

Gratitude A-B-C List Exercise: This is along the lines of the Thank You Note. Write down the letters of the alphabet on a piece of paper or in your journal. Spend five minutes listing out everyone, every pet, every possession for which you are grateful. Stop after five minutes and return to repeat the process tomorrow. As your list grows, so does your peace of mind.

For more relaxing, energy-boosting ideas, pick one of these topics: Come To Your Senses; Best Time of The Day; Watch Your Thinking; Quietest Place On Earth; Re-energizing Power of the Pup & Purr; Music to Soothe The Beast and Health Benefits of Friendship.

For more information about Adrenal Fatigue and for the results of our "When Are You Most Tired" Poll, click here.

Coming to my senses today. All day.

I am been feeling a lot of stress – financial, political and familial. The way out – the FUN way out -- is to focus on bringing joy to my senses -- sight, hearing, taste, touch, smell AND intuition.

This is a lot easier than you might think …

Sight: Today I will be conscious of what I choose to look upon. Hanging up in front of my desk is Peety my cockatiel. He is my cheerful office buddy and a constant source of inspiration. To the left of my monitor is my bright monkey coffee mug. Both Peetie and my mug have lots of yellow to stimulate my intellect and creativity. My desk and office is fairly clear and clean so I don’t visually overwhelmed. An excellent book that helped me is SORTED! The Ultimate Guide to Organizing Your Life - Once And For All

What do you gaze on daily? Does it feed or sink your spirits? Add a flower, add something favorite to your line of sight and take away an eye-sore.

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Hearing: I work with Mozart (Baby Einstein - Baby Mozart - Music Festival) as my creativity and focus muse. This CD is multi-purpose -- me and the babes! Another CD I just started using is Increase Vitality : Dr. Andrew Well's Music For Self-Healing. Awesome! Listening to it now. Finally, I have A funky CD -- Zouk Love en Francais.

What do you have on hand to lift your spirits or getting your feet dancing? Something Salsa, something rock, something ethereal?

+++++++++++++++++

Taste: Been doing that food combining technique since a couple weeks now. Not only have I lost weight and feel more energized, I am enjoying the taste of food more. In about an hour I’ll have some peanut butter on celery sticks … What tastes pick you up? What can you crunch on?

Another quick & tasty pick-me-up … a drop of Peppermint or Lemon
Essence oil on my tongue throughout the day.

What tastes boost your body and spirit? Treat yourself to something that makes your mouth say WOW!

+++++++++++++++++

Touch: I have ugs on my feet, favorite jeans hugging my lower half and a cuddly turtleneck up top. Tonight I will steep myself in a lavender/Epsom salt bath.

What can you wear now or later today that feels comfy, luxurious or peppy? Rub your hands or feet with a couple drops of Peppermint Essence Oil in your favorite lotion for a quick boost. (Or, put your feet in cold or warm water to perk up or calm down.)

+++++++++++++++++

Smell: I dabbed some Lavender essence oil on the collar of my turtleneck so it can waft up at me all day long. Not only will I feel soothed but anyone who stands close to me will benefit too! Along this line I am using a breathing technique that I learned on the Andrew Weil Feel Better, Live Longer CD set. Dr. Weil advises us to make our breaths “deeper, slowly, quieter and more regular.” His CD teaches different breathing techniques and I felt a BIG difference after just one session.

A free way to up your breathing is through laughter. Click here to pick and watch a FREE on on-line episode of 30 Rock with Tina Fey!

Notice your breathing today. Try closing your eyes now and just focus on your breath. How many times do your slowly breath in and out during a minute? Find out. Then extend it to two minutes and focus on breathing “deeper, slowly, quieter and more regular.”

+++++++++++++++++

Intuition: To the left of my monitor is a Sonia Choquette “Trust Your Vibes Intuition Card" that I picked before starting work today. It reminds me to “Cloak myself in Light.”

According to Sonia “Cloak yourself in light deflects negative influences and prevents them from attaching to you and disturbing your peace.”
To listen into my interview with Sonia Choquette on this topic go to: http://www.getreadyforlove.com/111804.htm

Notice your intuitions - inspirations today. Have a friend flash to mind? Call her or him. Feeling stuck? Take a walk around your block, your building or up and down a couple flights of stairs. If your body is clogged, so is your intuition.

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Well my friend, this is what I’ll be up to today. Try what you like and let me know how it plays out for you. Do you have tips for me? Please add them using the “Comments” option. Thanks! - Viveca

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Is your super woman role taking a toll on you? You're not alone. Experts suggest more than 80 percent of American women (and men) suffer from adrenal fatigue. Learn how to wrap your super woman cape around fatigue and cast it out of your life forever in Fatigue Be Gone Jumpstart! e-Guide. Available at http://www.fatiguebegone.com/

Trust Your Vibes

and you will energize your body, mind & spirit

One of my favorite teachers when it comes to the mind/body connection is Sonia Choquette. Several years ago I had the opportunity to interview her when I was producing the “Get Ready For Love” Show.

One of the “vibe” techniques Sonia covered in our interview was “Body Talk.” I use this often when I feel out of sorts or downright in pain. Click here to go to Sonia Choquette’s Interview page. You can listen in anytime that is convenient for you. (MP3 Audio Link.)

In keeping with this theme, notice your body talk today. Notice how you feel around different people. Who energizes you? Who saps your energy? Do you have pets? How do you feel around them? Jot down how you feel after phone conversations.

Where do your pleasant and unpleasant interactions show up in your body? When I am uncomfortable around someone my chest/breathing will tighten up. When I feel good around someone my creativity, joy and energy “pops.” Feels light like champagne bubbles in my body!

Share your observations – I love hearing from you! Viveca P.S. Just came to me! Our bodies give us FREE counseling if we know how to listen BUT if we tune it out long enough it gets very costly.

Poll Results --- When Are You Most Tired?

TGIF! Now, about those "When Are You Most Tired Poll" results I keep forgetting to post ... Thanks Kim for bringing that to my attention. Sorry.

First of all, pretend you are a scientist. Use this information as part of your process of elimination not instead of consulting your doctor. Your sleuthing + Your Doc's Expertise is vital to helping you get your groove back!

Now, roll-of-drums, here are the results of our poll

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If you are most tired between 7 a.m. - 10 a.m. Could be Allergies.

Run a food journal for at least a week. Notice & note how you feel after you eat. For example, I tend to fall asleep within 20 minutes of a bowl of ice cream. My eyes start to water within ten minutes of eating a GIANT Chocolate Donut from my local superstore. My girlfriend Kelley watched this happen and told me to never eat another one of those donuts!

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If you are most tired between 11 a.m. - 2 p.m. Could be Borderline Anemia

Run a food journal for at least a week while naturally increasing your iron absorption. How?

Heat and eat acidic foods like tomatoes, apples & lemons, in a cast iron skillet to boost the amount of iron you absorb. Combine iron rich foods with high acid foods to boost your iron absorption. Examples: beans and tomato sauce or cereal and strawberries.

You can also add an iron pill with a chaser of lemon juice or water. Do not take an iron pill without the chaser as it is hard on the liver.

If you notice an improvement you are on the right path. Keep it up!

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If you are most tired between 3 p.m. - 5 p.m. Could be Adrenal Fatigue

Run a sleep journal for at least a week. Go to sleep before 10 p.m. and stay in bed until 9 a.m. whenever possible. Turn off the TV, Computer & Cell Phones by 8 p.m. If shutting down and sleeping this is difficult to do you could be among the 80% of American Women who suffer from Adrenal Fatigue at some point in their lives. Click here for more information on what to do ...

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If you are most tired between 6 p.m. - 8 p.m. Could be Toxin Overload

Eliminate worn out plastic containers - if they are scratched or blistered, they are worn! Rinse produce well. (I soak mine in water plus a splash of bleach for ten minutes, rinse and soak is fresh water for ten minutes.) Clean out under your bathroom sinks and kitchen sink with a mixture of bleach & water.

Again, notice and note how you feel ...

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If you are most tired All-Day-Long

Could be Functional Hypothyroidism, Wilson's Syndrome, Candidiasis, Dehydration, Anxiety, Migraine or Depression.

My own experience with fatigue is that a number of hidden fatigues will gang up. I had adrenal fatigue Plus borderline anemia Plus Candidiasis Plus anxiety Plus dehydration ... the food journal and sleep journal was critical tools to help me identify and peal them back one at a time.

It takes time to wear ourselves down (years) and it is pretty amazing how our bodies can turn that around in weeks or months if we get ourselves on the right path and chip away .... May I suggest that you treat yourself to a copy of the Fatigue Be Gone Jumpstart e-Guide?

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Poll Results of the Fatigue Be Gone Community:

Our #1 Fatigue was in the 3-5 p.m. time --- Adrenal Fatigue
Our #2 Fatigue was in the All-Day-Long --- See list above
Our #3 Fatigue was in the 7-10 a.m. --- Allergies
Our #4 Fatigue was in the 11 - 2 p.m. --- Borderline Anemia

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Fatigue Be Gone Jumpstart! e-Guide provides useful forms and journals to help you keep track of vital health information. Simply fill out the forms and provide to your doctor. Discover simple home medical tests that can save both time and money. A "must-have" for anyone who is tired of being tired. Order your copy today at www.FatigueBeGone.com.