Healthy Diet Tips to Help With Your Weight Loss Plan

Healthy Diet Tips to Help with Your Weight Loss Plan



Getting into shape and staying healthy and fit is a worthy goal, one that more people than ever are making a top priority. There are many good reasons to change up your health plan, since maintaining a reasonable level of fitness has been repeatedly shown to help prevent, mitigate, and even reverse the course of many preventable diseases.
In order to meet this challenge, many of us turn to one weight loss plan or another, in hopes of changing your situation for the better, but unfortunately, not all weight loss and fitness plans are created equal. Some are so bad that many who try them actually end up worse off in the end than they were in the beginning!
Modern nutritional science has provides a wealth of information you can use to get the most out of your weight loss efforts. Use the tips below to make sure you stay healthy and safe during your weight loss plan.
Learn to Use Fat As Fuel

Fat has been given a bad rap in recent years, and many of us want less of it on our bodies. Luckily, it is easy to use as fuel, and utilizing it this way can help you shed pound even faster.

This method of converting fat to fuel makes use of a metabolic state known as Ketosis. In order to enter this fat burning state, all you need to do is drastically reduce your intake of carbohydrates, while at the same time upping the consumption of protein and unsaturated fats.

If properly done, the body will soon begin to burn excess fat for energy. So if you want to supercharge your efforts, start using fat as fuel!

Embrace The Power Of Complex Carbs

While it is great to be able to get rid of fat with diet, this alone will not be enough. To become truly fit, people need to give their body a reliable source of high octane energy, especially with an increase in exercise. Even though it is true that carbohydrate intake should be limited, some carbs are necessary in your diet.
Those who are serious about their weight loss and fitness efforts should be sure that when they do eat carbohydrates, they are only ingesting complex carbs. These include foods such as whole grains, oats, brown rice, muesli, and vegetables. The complex carbs found in these foods break down slowly after they have been eaten, and provide a steady source of healthy energy all day long.

These are by no means the only things serious dieters can do to supercharge their weight loss efforts, but they do provide a solid spring board to weight loss success. If you aren’t sure what methods would be best for your body, make use of nutrition counseling at a reputable place like Chicago Weight Loss Clinic. You can get personalized programs that are customized to your individual needs and give you the energy and strength you need to lose weight and get fit.


Can You Have A Safe Home Birth The Second Time Around?

Can You Have a Safe Home Birth the Second Time Around


Home births are growing in popularity today. In fact, studies have shown the number of women having home births increased by 29 percent from 2004 to 2009. Although there have been concerns raised about home birth, studies have shown that home births are safe for most low-risk pregnancies. Even if you have had complications in your pregnancy in the past, you may still be able to have a safe home birth.
Preparation is the key to having a healthy home birth. Below is a list of some of the things you will need to do to prepare for a home birth the second time around.

Choose a Healthcare Provider You Trust
It is important to select a doctor you are familiar with and who you trust. Most home births are attended by midwives, but there are some obstetricians who will attend a home birth if you are afraid of complications. You will also need to assess the healthcare provider’s qualifications. How many home births have they attended? How many years have they been practicing? Where did they complete training and education? Have they ever handled an emergency? Those are some of the things you should ask your provider.

Careful Pregnancy
One of the best things you can do to ensure you have a safe home birth is to take good care of yourself. Exercising is one way pregnant women can keep themselves healthy. Yoga, walking, and swimming are just some exercises great for pregnant women, not only to help you to stay healthy, but also to alleviate the aches and pains of pregnancy. Exercise can also help get your baby in the right position for labor.
Many women think they have to eat for two during this time as well. However, you only need to get about 300 extra calories. Taking in too many calories can cause you to gain too much weight, which puts you at risk for complications. Dr. Gilbert Webb says women who have complications should be referred to a maternal fetal specialist and should deliver at a hospital instead of delivering the baby at home.
You will need to pay close attention to your body. If something doesn’t feel right, don’t ignore it. Contact your healthcare provider as soon as you can. Abnormal swelling and bleeding are examples of things that require urgent medical attention.

Take a Birthing Class
Many people planning on giving birth at home or for a second time may feel a class isn’t necessary, but the right midwife might have more information for your specific situation. A birthing class can teach you how to relax while you are in labor and help you know what to expect if you need to transfer to a hospital.
You may want to consider getting your partner to attend birthing classes with you. The birth will probably go a lot more smoothly if you have a bigger support team.

Prepare Your Home

A couple of weeks before you are due to give birth, you should start preparing your home. It is best to select the biggest room in your home for the birth. Put everything you will need in the room. Additionally, you should prepare a hospital bag just in case you have to transfer. Your midwife will probably have a lot of recommendations for how to prepare your room or bath for a natural birth.
It is also a good idea to cook some meals and then freeze them. You probably won’t have a lot of time to cook after the baby arrives.
The keys to having a safe home birth is to select the right healthcare provider and take care of yourself during pregnancy. You will also need to take a birthing class and prepare your home for the birth. If you have a schedule and plan in place a natural home birth can be possible for your first or second time. Just make sure you have everything in order and talk to all your healthcare specialists beforehand.


Home births are safe in most cases, but you should be aware that there are also risks for both mom and baby. Make sure discuss your birth plan with your doctor so that you understand the potential risks.

Uses for Baking Soda – My Mom Was Right!

By Dr. Mercola
Baking soda, or sodium bicarbonate, is a staple in many homes for baking and cleaning purposes – but there’s a good chance you’re not taking full advantage of all that baking soda has to offer. For instance, did you know there’s a whole gamut of medicinal uses for baking soda, such as safely removing splinters from your fingers, or just brushing your teeth? It rates right up there with hydrogen peroxide as one of the most inexpensive and safe health tools around (you can buy an entire box of baking soda for about $1), so it makes sense to learn all you can about the many, many uses of baking soda.


A Brief Baking Soda History

In its natural form, baking soda is known as nahcolite, which is part of the natural mineral natron. Natron, which contains large amounts of sodium bicarbonate, has been used since ancient times. For instance, the Egyptians used natron as a soap for cleansing purposes. Later, anecdotal reports throughout history suggest that many civilizations used forms of baking soda when making bread and other foods that required rising. However, it wasn’t until 1846 when Dr. Austin Church and John Dwight began to manufacture and sell the compound we know as baking soda today. By the 1860s, baking soda was featured in published cookbooks, and in the 1930s was widely advertised as a “proven medical agent.”1 Come 1972, the idea to keep a box of baking soda in your fridge to keep food fresh was born, and it really caught on … raise your hand if you have a box in your fridge right now! Baking soda was popularized by Arm & Hammer more than 150 years ago, and while many are aware of its versatile qualities for cooking and household use, few people realize that baking soda also has potent medicinal properties.

Baking Soda May Help Fight Colds and the Flu

Some people believe that when taken internally, baking soda can help maintain the pH balance in your bloodstream. This is likely the basic premise behind its recommended uses against both colds and influenza symptoms. In their booklet “Arm & Hammer Baking Soda Medical Uses,” published in 1924, Dr. Volney S. Cheney recounts his clinical successes with sodium bicarbonate in treating cold and flu:2

“In 1918 and 1919 while fighting the ‘flu’ with the U. S. Public Health Service it was brought to my attention that rarely anyone who had been thoroughly alkalinized with bicarbonate of soda contracted the disease, and those who did contract it, if alkalinized early, would invariably have mild attacks. I have since that time treated all cases of ‘cold,’ influenza and LaGripe by first giving generous doses of bicarbonate of soda, and in many, many instances within 36 hours the symptoms would have entirely abated.


Further, within my own household, before Woman’s Clubs and Parent-Teachers’ Associations, I have advocated the use of bicarbonate of soda as a preventive for ‘colds,’ with the result that now many reports are coming in stating that those who took ‘soda’ were not affected, while nearly everyone around them had the ‘flu.’


Not too certain though about how valid the pH optimizing is as to baking soda’s mechanism of action, as clinically I have frequently used diluted hydrochloric acid intravenously to also help people nearly instantly recover from acute infections. Obviously this is pushing the pH in the opposite direction, yet both appear to work, suggesting that the mode of action may be other than pH mediated. The administration is easy enough, and is relatively harmless even if you should not experience relief from your cold symptoms. Simply dissolve the recommended amount of baking soda in a glass of cold water and drink it. Recommended dosages from the Arm & Hammer Company for colds and influenza back in 1925 were:

  • Day 1 — Take six doses of ½ teaspoon of baking soda in glass of cool water, at about two-hour intervals
  • Day 2 — Take four doses of ½ teaspoon of baking soda in glass of cool water, at the same intervals
  • Day 3 — Take two doses of ½ teaspoon of baking soda in glass of cool water morning and evening, and thereafter ½ teaspoon in glass of cool water each morning until cold symptoms are gone

11 More Baking Soda Medicinal Uses

You’ll be amazed at the myriad of remedies you can whip up if you have a box of baking soda handy. Among them:

  • Ulcer Pain: I have personally recommended this to many including family members and have been surprised how remarkably effective it is. This would make sense, as the baking soda would immediately neutralize stomach acid. Dosing is typically 1-2 teaspoons in a full glass of water.
  • Splinter removal: Add a tablespoon of baking soda to a small glass of water, then soak the affected area twice a day. Many splinters will come out on their own after a couple of days using this treatment.
  • Sunburn remedy: Add ½ cup of baking soda to lukewarm bathwater, then soak in the tub for natural relief. When you get out, let your skin air dry, rather than toweling off the excess baking soda, for extra relief. You can also add a mixture of baking soda and water to a cool compress and apply it to the sunburn directly.
  • Deodorant: If you want to avoid the parabens and aluminum found in many deodorants and antiperspirants, try a pinch of baking soda mixed with water instead. This simple paste makes an effective and simple natural deodorant.
  • Enhanced sports performance: Distance runners have long engaged in a practice known as “soda doping” – or taking baking soda capsules — before races to enhance performance,3 a measure that’s thought to work similarly to carbohydrate loading. While I don’t suggest you try this at home, it’s another example of baking soda benefits.
  • Plaque-busting tooth and gum paste: For an incredibly effective tooth and gum paste, use a mixture of six parts of baking soda to one part of sea salt. Place them in a blender and mix for 30 seconds, then place in a container to use. Wet the tip of your index finger and place a small amount of the salt and soda mixture on your gums. Starting with the upper outside gums and then the inside of the upper, followed by the lower outside of the gums then the lower inside, rub the mixture onto your teeth and gums. Spit out the excess. After 15 minutes rinse your mouth. This mixture is incredibly effective at killing bacteria.
  • Insect Bites: Apply a paste made of baking soda and water to insect bites to help relieve itching. You can also try rubbing the dry powder onto your skin. This is also effective for itchy rashes and poison ivy.
  • Teeth whitener: For a natural way to whiten your teeth, crush one ripe strawberry and mix it with 1/2 teaspoon of baking soda. Spread the mixture onto your teeth and leave on for five minutes. Then brush your teeth and rinse. This method should be used no more than once a week, as excessive use could potentially damage your tooth enamel.
  • Foot soak: Add three tablespoons of baking soda to a tub of warm water for an invigorating foot soak.
  • Exfoliator: A paste made from three parts of baking soda combined with 1 part water can be used as an exfoliator for your face and body. It’s natural, inexpensive and gentle enough to use every day.
  • Detox bath: Baking soda and apple cider make a wonderful spa-like bath for soaking away aches and pains and detoxing. It also cleans the tub and the drain, as a bonus!

Baking Soda is an Excellent Household Cleaner, Too

After you’ve stashed a box of baking soda in your medicine cabinet, put one under your kitchen sink, in your bathroom and with your cleaning supplies too …

  • Baking soda is great to scrub your bath and kitchen with. Put it in a glass grated cheese container with a stainless steel top that has holes in it, and just sprinkle the baking soda on the surfaces and scrub. You may add a few drops of your favorite essential oil to this. Lavender and tea tree oil have potent anti-bacterial qualities.
  • Baking soda mixed with apple cider vinegar is a bubbly combination that has many uses. As a drain cleaner, sprinkle baking soda down the drain, then add apple cider vinegar and let it bubble for 15 minutes, then rinse with hot water. This is a safer alternative to dangerous drain cleaners.
  • Soak pots and pans in hot water and baking soda for 15 minutes to easily wipe away baked-on food.
  • Use baking soda to scrub your barbecue grill.
  • Clean baby toys in a mixture of 4 tablespoons of baking soda and 1 quart of water.
  • Baking soda can also be used as a fabric softener in your laundry, or to get your clothes whither and brighter (add one cup to your laundry load).
  • Baking soda is a natural carpet cleaner. Sprinkle it onto carpets, let it sit for 15 minutes, then vacuum it up.
  • To polish silver without using toxic silver polish, fill your kitchen sink with hot water, add a sheet of aluminum foil and baking soda, and let the silver pieces soak until clean. It is an easy and fun way to clean silver.
  • Sprinkle baking soda in your shoes for a natural deodorizer.
  • In the event of a minor grease fire in your kitchen, use baking soda to help smother out the flames.

Not bad for around $1 a box, right?




Diabetes and Skin Care: How to Take Care of Your Skin as a Diabetic

With a diabetes diagnosis comes a new lifestyle, one filled with an altered diet, insulin injections, and monitoring blood sugar- but did you ever consider how your skincare routine might need to change? As many as one-third of diabetics will have a related skin disorder at some point in their lives. However, with basic skincare techniques and prevention methods, you may be able to avoid most of these ailments.

Diabetes often has side effects that can cause skin issues. For example, increased glucose levels often lead to dry skin, which can precede other skin disorders such as rashes, itching, cracking, and difficulty healing from wounds. Diabetics also tend to have weakened immune systems and restrictive blood flow, making them more prone to bacterial and fungal infections. In rare cases, insulin injections might cause yellow skin or rosacea, since insulin works in much the same way as a growth hormone.

In order to prevent many of the skin conditions linked to diabetes, diabetics should adopt smart skincare routines and techniques. For example, make sure to bathe with mild soap and warm water (rather than hot water) to minimize dryness. During the winter months, when the air is dry and windy, moisturize your skin regularly and keep your home humid. Try to avoid scratches and bruises, especially to arms and legs; when cuts and scrapes inevitably occur, wash the affected area with mild soap and water, and then wrap it with a sterile bandage.

You might also want to keep a first aid kit specifically for skin in your home. This kit can include antibacterial ointment, petroleum jelly, non-stick pads, paper tape, cleansing fragrance-free towelettes, and Coban self-adherent elastic wrap.

Diabetics may also encounter foot problems, such as blisters, cracked feet, infections, or other skin conditions from a lack of circulation or diabetic nerve damage. Go the extra mile to prevent foot problems by wearing shoe inserts and examining your feet regularly for any damage.

While it’s true that having diabetes can impact your skin, you can prevent many common skin disorders associated with diabetes by adopting basic skincare techniques. If you have recurring problems, see your dermatologist.


12 Month Skin Care Wedding Timeline

From the big items like choosing a venue or picking your wedding dress, to the smaller details like choosing what earrings to wear and what gifts to get your bridesmaids, planning a wedding can be a lot of fun, but also really stressful. And with that kind of stress often comes less-than-perfect skin.

Luckily, you can have the bridal glow you dream about on your wedding day- as long as your follow these skincare guidelines in the time before your wedding:

Twelve months to go: Visit your dermatologist to create a game plan for treating any concerns such as acne redness, scarring, and more; schedule regular appointments up until your big day. Remember, longer-term treatments need time to work, and allow time for adjustments to your skincare plan. Use this time to form good skincare habits, such as washing your face twice a day and wearing sunscreen.

Six months to go: Continue to follow your skincare regimen, keep up with your maintenance facials and peels. Stick with the products and habits that work for you, and treat yourself to a stress-busting activity, such as yoga.

Three months to go: While continuing your good skincare habits, take this time to use professional body treatments like a body thermal mask or wrap or a body polish for exfoliation. Experiment with self-tanners or a spray tan to get a healthy, non-orange wedding day glow.

One month to go: Schedule a facial with extractions to brighten up your face, and schedule your makeup trial to figure out what colors look best on you. Make sure that you’ve budgeted for skincare products for the time up til your wedding.

One week to go: Be smart about using sunscreen, and get your spray tan. Keep your skin hydrated, get enough sleep, and drink water to keep your skin hydrated.

One day to go: Use a hydration mask the night before your wedding, and go to bed early. Continue to stay hydrated and feast on antioxidant-rich foods like blueberries, leafy greens, and proteins.

The Big Day: Make sure you have your essentials on hand- makeup wipes, pressed powder, and a small mirror. Your makeup routine should include mascara, brow filler, and under eye brightener to make you look refreshed; nourishing lip shine for color; facial shine control and setting powder for an airbrushed look; foundation that matches your skin tone; and setting spray to make it last throughout the day.

Remember though, the best skincare tip you can have on your wedding day is to always keep a smile on your face- so have fun and enjoy your big day!

Please include attribution to with this graphic.

Skincare Tips Leading Up To Your Wedding Day


Do You Wear Killer Heels?

heelsAre you the woman who struts around in high heels? Feeling cute? Feeling sexy? You are paying a price for those high heels.

Your killer heels are killing much more than you think. Statistics show that high heels are one of the biggest factors leading to foot problems in women, with up to a third suffering permanent problems as a result of prolonged wear.

Your feet begin to hurt after a few hours, but your body is being impacted beyond sore feet. Normally, your feet act like spring-loaded, weight-distributing shock absorbers, cushioning your skeleton from crazy amounts of pounding. Jam them into high heels and you’ve shifted most of your weight onto the balls of your feet and your delicate toe bones. Additionally, cramming your toes into a narrow toe box can cause nerve damage and bunions.


When you wear high heels – shoes with a heel two inches or higher – your foot slides forward in your shoe, forcing the toes into the unnatural shape of the shoe and redistributing your weight incorrectly. The increased weight on your toes causes your body to tilt forward, and to compensate, you lean backwards and overarch your back, creating a posture that can strain your knees, hips, and lower back. The change to the position of your spine puts pressure on nerves in the back and can cause sciatica, a condition where nerves become trapped, triggering pain and numbness as far down as the feet.

The higher the heel, the bigger the impact. Four-inch stilettos can increase the amount of pressure on the front of the foot by 30 percent or more.

Normally we walk heel-to-toe. But in high heels you are forced to walk staccato. Over time this can cause in bone and nerve damage and blisters and ingrown toenails.

Wearing heels forces your ankles to bend forward, a movement that could restrict circulation in your lower limbs.

Walking in heels stiffens your Achilles tendons, which anchor your calf muscles to your heels, causing your calves to bunch up.

Over time, high heel wearers can develop chronically taut (and shortened) ankle and calf tendons, making walking—even in flats—painful.

The knee is a shock absorber and is the largest joint in your body. Frequent high-heel use puts extra stress on the inner sides of the knees, expediting wear and tear that leads to osteoarthritis.

When you walk in high heels, you thrust your hips forward, arch your back, and push out your chest. That familiar sexy stance works the outer hip muscles and tendons hard but not in a good way. Your spine needs to sway unnaturally, a process that stresses your lumbar erector spinae muscle which causes a sore lower back.


You don’t have to give up your heels (but if you were smart you would). But to avoid problems that develop over time, doctors recommend:

Choose sensible heels. Select shoes with low heels – an inch and a half or less – and a wide heel base; a slightly thicker heel will spread the load more evenly. Narrow, stiletto-type heels provide little support and three inch or higher heels may shorten the Achilles tendon.

Wear soft insoles to reduce the impact on your knees.

Make sure your shoes are the right size so the foot doesn’t slide forward, putting even more pressure on the toes. Pick a shoe with a wide enough toe box to allow you to wiggle your toes.

Wear heels on days that require limited walking or standing.

Alternate your shoe choice throughout the day or from one day to the next. Don’t wear your high heels all day; and wear more comfortable shoes, such as athletic or walking shoes for commuting to and from work. Wearing shoes that allow your body to move naturally during walking will allow your feet, legs, hips and back to stretch.heels3

Stretch. Take time every day to stretch your calf muscles and feet. Stand on the edge of a step with your shoes off. With your weight on the balls of your feet and your heels extending off the edge, drop your heels down to stretch. You can also put a pencil on the floor and try to pick it up with your toes.

Don’t let your sense of style cripple your ability to stand or step pain-free. “Your feet are, quite literally, your base of support. If your feet aren’t happy, nothing above them will be. Take a closer look at your shoe selection and steps now to prevent big foot problems later.



How to Get in Shape after Pregnancy



When the entire thrill about the new baby has passed and the initial shock and awe is gone, you realize that you are now a loving mother and your life has improved and changed significantly. However, you also realize that your body has changed as well. Nobody is slim and fit after pregnancy, and nobody expects you to be, but it is nice to make the change as little as possible and to try and get back to being your fit self. Here are some ideas about how to achieve that in a healthy way, without any harm to you and the baby.


First of all it seems that having a fit body soon after pregnancy begins even before the childbirth. While you are still carrying that bundle of love inside you, you should never try and cut back on meals or reducing your calories below what your doctor said. You are not only cutting back on yourself but also on your baby. However, try to hold reigns on those cravings for sweet food and the like. Don’t cut back, but take only what you need. It will ease the process afterwards.


Don’t even think about trying any of the diets before you hit the sixth week after your childbirth. You will need around 2000 kcal a day to be a healthy mom. The precise number will be given to you by your doctor if you ask them. However, you might consider breastfeeding as a really good option. The math behind this activity is as follows: You burn 600-700 kcal by breastfeeding while you will need to take in about 500 kcal extra by day. This means that you will be losing weight and getting some quality time with your kid by breastfeeding him.pregnancy-exercise


Don’t overdo it, especially if you had difficult delivery or a C section. Naturally, your first step is to ask your doctor what you can or cannot do. However, the first thing you can do to shed some weight is to take your kid for a walk. Walk and push that stroller and if you make just a bit faster pace with it, you will burn around 150 kcal in 30 minutes. Of course, if you can, the best thing is to find a personal trainer that has a certificate in postnatal exercise.


Skin Care

Let’s say that everything is going according to plan and you are slowly shedding that weight. Your skin needs attention as well, as all those changes are affecting its tightness. Consider using some of the skin tightening products to make it nice and tight and to avoid those pesky stretch marks.

Dieting, breastfeeding and active post-natal life are keys to a great body if you are keeping it in the right pace and consulting with your doctor. However, don’t compare yourself with celebrity mothers because their lifestyle is nothing that you would like for yourself and your baby.


Sophie Andersen is a beauty blogger from Perth. Sophie is a contributor for several health and beauty blogs. Sophie enjoys writing and sharing her experience. Follow her at @andersen_sophie.


Ways to Stay Healthy


The fundamental basics for caring for a body never change:  eat right, exercise and get plenty of rest.   The challenging part for those of us who don’t have the best habits is to change them.  How?  Slowly.

Healthy Eating

Start reading about nutrition, healthy eating, calories, vegetarianism, etc., whatever topic about food excites you.  Get to the library or your kindle and make the decision  (and stick to it!) that you are going to ready 5 or 10 pages per day.  Establish a fixed time daily to do this and don’t back down.

Start looking at recipes  – again – start with your favorite meals and examine the recipes.  Learn just what all of those ingredients are, how they are grown, where they come from, if they are processed somehow – how they are processed.  You would be surprised how interesting such research can be.  Your interest may be peaked and that will cause you to look further and to answer more questions for yourself about the food that you eat.


That’s a another big one for those who don’t do it already.  Walking is wonderful exercise.  During the summer, do it early in the day before it gets too hot and it kills your motivation.  Walk the dog, walk with friends, walk with your kids (it’s a really fun family time), walk to the store if it’s in walking distance.  Think about it.  If you don’t always have to fire up your car, then don’t!

Stretch throughout the day.  Our bodies get stiff when we are stagnant for too long – especially if you are sitting at a desk all day.  Get up and stretch – touch your toes, reach side to side, do some squats – anything helps.

Set up little milestones for yourself such as:  I’m going to start with 5 jumping jacks and increase by one every day until I can comfortably do 100 – or whatever you decide your goal is.

Are you a gym person?  Do you like to go out of the house, be around others and work out?  Or do you prefer the privacy of your home?

The key is to start and then continue.  Gradually increase what you do and how to do it.  If you establish a really good program for yourself and then keep it up, you will start to feel a difference in your body and you’ll definitely want more of it!

Of course – always check with your doctor if you feel it’s necessary.


Woman Resting in Bath


Many of us – especially women – have endless days.  Our days consist of getting up, getting the kids out, going to work, coming home, cooking dinner, cleaning up —- and before we know it, it’s time to go to bed but you’ve still got a million things to do and you haven’t had any YOU time.  We’ve got to find a way to balance things out, let some things go.  Recognize that you don’t have to do absolutely everything.  If you have kids, make sure they have their fair share of chores.  The same for your spouse!

Be sure you have YOU time every day.  Even if it’s during your lunch break where you get to go sit quietly by yourself.  At night perhaps you can designate a time that is for you and only you.  Take a hot bath.  Close your bedroom door and ask not to be disturbed or even step out for a nice little walk around the block.

Sleep is essential.  But, if you spend 90% of your day being emotionally tired and drained, then no matter how much sleep you get, you’ll still be tired.  So, relax, release and let go.


Do you get an annual check up with your doctor? Some people don’t have insurance or can’t afford their copays for doctor’s visits.  If that’s the case, then you need to get some quotes to make sure that you can keep family and yourself covered, if possible.  Meanwhile, do the best you can to keep yourself healthy and strong.


Are You Getting Enough Vitamin D?

Submitted by Laura Jacobs


vitd2Keeping alert, strong and healthy is essential for us to remain at the top of our game. Running errands, performing a hundred tasks at once and keeping on top of our households doesn’t come easily and we’re prepared for that, but often times, we’re so busy taking care of everyone else’s health that we forget about our own. We forget to sleep enough, eat enough and put time aside to look after ourselves.

One example is vitamin D. Many of us assume we get it from the sun and probably presume we get enough merely by going outside, but this isn’t the case, in fact, the sun merely triggers the process. The vitamin itself helps your bones get the calcium they need to remain strong, and also keeps your muscles and immune system in full working order. If you have a vitamin D deficiency, you may be at risk of cancer, osteoporosis, multiple sclerosis, type 2 diabetes and immune dysfunction. However, adequate levels of the vitamin are said to improve these conditions and even reverse the effects of them. A healthy level of vitamin D is said to be 16 – 74 ng/mL. However, most experts believe you should be aiming for around 32 ng/mL in order to achieve optimum bones health.

Vitamin D is found in only a few foods, like certain types of fish and mushrooms, so taking a supplement is recommended in order to get your daily recommended dose. It’s suggested that most women should get around 15 mcg a day of vitamin D; this equates to around 3 or 4 cod liver oil tablets. To make this easier to remember, just take one with each meal. There’s currently a worrying amount of people suffering from a vitamin D deficiency, therefore, spreading awareness and education on the subject is essential.




About the writer:  Laura Jacobs has worked as a freelance writer for the past few years after a decade spent in sport and nutritional science.  She developed a guide for Vitamin D Deficiency.  She now enjoys writing about her favorite subjects, sharing guides to help educate people about their bodies, lifestyles and spending time with her family.

5 Ways to Improve Self Awareness in Lucid Dreams


Self awareness is essential to every lucid dreamer. Self awareness for lucid dreaming is defined to be conscious of feelings and emotions through your dream. Having the ability to become self aware in a dream is what makes lucid dreams possible. You can become aware of your surroundings, your feelings and your desires enabling endless possibilities within the lucid dream.

I am going to share with you 5 methods you can become more self aware in both reality, and in your dreams.

Method #1: Observe Your Surroundings


As you lucid dream, it makes the task of becoming more aware of the dream far easier than not lucid dreaming. When entering a lucid dream, set yourself a goal of making detailed observations. Take into consideration the colors of everything which is being discovered, the things you may encounter, and even the different smells you observe. Taking all these things into consideration will allow for you to become more self-aware in the lucid dreams you have.

For example, if you enter a scene which seems to be unrealistic, deeply observe every detail you possibly can for an increased awareness. From the floor color, to the smell of the air. Don’t be afraid to spend a significant amount of time making observations of the scene – it can be fun!

Method #2: Observe Yourself


As you enter a lucid dream, strange things may happen; things out of the ordinary, which would not likely happen in real life. Now, how does it feel to watch and observe those things? Feels pretty strange, correct? That is completely expected, and is very common for lucid dreamers. However, what many people don’t do is observe feelings during these moments. Take a deep breath, and for a few moments you should observe your feelings. Are you feeling numb? Is your body aching? These are the sort of things you need to ask yourself within a lucid dream.

For me, I found that when I become lucid, my body gives numbing sensations although I am freely allowed to move. It’s a strange, but pleasurable feeling that can only be understood once experienced. I can assure you that when I woke up; it was one of the first things I noticed about the dream, and allowed me to instantly differentiate the dream from reality with further lucid dream experiences.

As you observe your physical state, you should then move on to more emotional aspects of your dream. Are you feeling anxious? Scared? Stressed? As you begin to open up to these feelings, you will allow for yourself to becoming more aware of your situation which can enhance the lucid dream experience.

Method #3: Imagine Impossible Scenarios


Being lucid in a dream gives you the opportunity to do whatever you please with your mind. This means you can explore deep scenarios which may definitely make no sense in real life, which is also heavily related to reality checking.

Take any item you can think of, and imagine something impossible happening to that item. For example, a glass full of water can be used to demonstrate the impossible scenario. Throw the glass against the wall and imagine it bouncing back into your hands. As you experiment with impossible scenarios, you will automatically have a more vivid memory rather than if they all made logical sense. Of course, a class is one of the infinite amounts of scenarios you can come up with to establish an impossible scenario.

Method #4: Imagine a Dream Scene


Each night before you sleep, imagine a scene where you would love to be, and eventually you will be situated in that dream. This may sound easy in theory, but it will take time and practice for it to work. The more established of a lucid dreamer you become, the easier it will be for it to happen.

A scene, for example, is essentially anything you can think of – whether or not it makes sense. Because, as you know, most lucid dreams don’t make sense which is how they can be differentiated from reality. One scene which could be imagined would be bouncing on the clouds. Because of the impossibility of this ever happening in reality, it will increase the amount of awareness gained in the dream, which is the goal of this method.

To enhance this method further, as you visualize the dream scene, a good idea would be to add emotion to the dream. A dream is more than likely going to be memorable if particular emotions were used in the dream. That being said, negative emotions can cause conflict in the dream. This includes watching a scary movie before attempting this dream scene method, or if you had experienced trauma at some stage in your life. Unfortunately this can also lead to reoccurring nightmares which you generally won’t want to remember. From this, using positive emotions for the dream will allow for a more memorable lucid dream opposed to some negative experience.

collegeMethod #5: Practice Self-Awareness


Once you’re in a lucid dream, a combination of techniques can be used to reinforce the fact you are dreaming, and not awake. As soon as you become lucid, begin exploring your surroundings by looking around you and choosing a target found interesting. This can be accomplished through doing a 360 from whatever position you’re in. As you observe shapes and objects, you will find that the objects may begin to either shrink or grow, which is not uncommon. As you expect to see the impossible, it will happen which will assure you’re in a dream which consequently will improve yourself awareness.



From these 5 different methods used to improve self awareness, you can be confidently assured that each hold benefits you can use to your advantage. I personally found that looking at my hands made me instantly know I was in a dream, and from then onwards using the 5 different methods I was able to remember my dream vividly and was completely aware of my lucid dream throughout.



Kerry McGlone is a Lucid Dreaming enthusiast, and creator of

As a frequent researcher, she has attained knowledge and experience on lucid dreams, resulting in an enhanced understanding and having the passion to share knowledge with others. If you’re interested in becoming a lucid dreamer, feel free to give Dream Lucidly a visit!

Why Everyone Should Learn to Lucid Dream



Imagine this: you’re exploring things and emotions you never thought were possible. You have the opportunity to control anything that goes on, and have the power to change anything if needed. You’re exploring these crazy ideas as if you were doing it in real life, however you’re merely dreaming. Is there a monster chasing you as you lucid dream? No worries – with the power of your mind, you can dismiss that monster and completely modify the dream just the way you want it. So instead of being chased by a monster, you can talk with your favorite actor or be an actor yourself being chased by hundreds of fans! The act of lucid dreaming can be confronting, but can be an experience not to be forgotten or avoided. These endeavors can happen if you set your mind to it, and learn how to do it; or you may be gifted with this natural ability.


We’ve all experienced a nightmare; a falling dream; a daydream, etc. Imagine if you had the ability to be in complete control of what happens. Have the ability to fly through the sky, perceive a scenario from a different perspective. Sounds cool, huh? If you were able to live in your dreams, then wouldn’t going to sleep every night be exciting opposed to an inconvenience? We all know that there aren’t enough hours in a day, which is absolutely true. Lucid dreaming will make out as if you never sleep, but still receive the same effects. In saying that, whatever happens in your dreams will not (necessarily) happen in real life. For example, you may win the lottery in real life, but wake up as rich as you were the night before. Although lucid dreaming requires practice to ensure perfection, it is definitely achievable to anyone at most ages. It is not dangerous, nor will it physically affect you whatsoever. It’s simply a dream that you’re consciously aware of and able to manipulate.


Lucid dreaming can occur both accidentally or intentionally. It is not to be feared – it is to be honored as though you have a power; a sixth sense. It’s not uncommon for people to lucid dream, and those who are privileged to experience a lucid dream should be proud of their experience(s). As you lucid dream, you can explore your inner mind and view what you never thought existed. Maybe you’re anxious for a test, or fear public speaking: lucid dreaming is able to assist you positively to help you overcome this anxiety. So in theory, lucid dreaming is a perfect way to help assist some medical problems you may face on a daily basis. Whether or not you choose to use a lucid dream to help with your problems is completely up to you, but is something one should definitely consider. Does overcoming some personal issues in your life sound appealing to you? Never having to feel anxious to the same extent can be exceptionally relieving, and definitely rewarding.


Along with lucid dreaming comes things needed to be aware of. One of the most important things you must consider is whether or not you’re actually experiencing a lucid dream. Think about this: what makes you think that as you read this article, you’re not lucid dreaming? What makes it a reality? As you lucid dream, you can feel, see, read, smell, etc. just as you would in real life. It’s a scary thought, but once you are able to distinguish a lucid dream from reality, you’re able to feel more comfortable and begin enjoying your dreams. Remember that dreams are often illogical, which can be the first hint that it’s a dream – however that’s not always the case. Some dreams can make perfect sense, so don’t completely rely on a realistic event to differentiate a lucid dream from reality. In saying that, with practice comes experience and perfection. It will not be an instant accomplishment, however will become easier and easier in due time.


Lucid dreaming is an encouraged act and should not be avoided and/or feared. It can be a time to explore things you never thought existed, and experience things which wouldn’t be possible in real life. Why wouldn’t you want to overcome your fears and live a happier, less stressful life? Why shouldn’t you look forward to sleeping; now capable of controlling and experiencing your dreams as if they were real life? The exciting adventure you endeavor can be thrilling, and most certainly rewarding – and should be considered.


Submitted by:  Kerry McGlone is a Lucid Dreaming enthusiast, and creator of


As a frequent researcher, she has attained knowledge and experience on lucid dreams, resulting in an enhanced understanding and having the passion to share knowledge with others. If you’re interested in becoming a lucid dreamer, feel free to give Dream Lucidly a visit!