Simple Things like jumpstarting your Restorative SLEEP don’t have to be hard…

Thanks to our British friend, Ms. Lamb (  )  and Amy Packham for these five simple hacks to help you zonk quickly:

TRY EM please… ZZzzzzz

5 ways to fall asleep in five minutes

If you aren’t falling asleep after 5‑15 minutes of being in bed, then Harley Street’s hypnotherapist Fiona Lamb is here to help with her five methods to fall asleep in five minutes.

Getting enough sleep is a crucial part of our wellbeing and mental health.

Sleeping allows our minds to collaborate themselves and to process emotions. If you aren’t getting enough rest this can lead to a weakened immune system and make you more prone to depression and anxiety.

Racing thoughts can stop us being able to drift off quickly and naturally.


-> If you aren’t falling asleep after 5‑15 minutes of being in bed, then Harley Street’s own hypnotherapist Fiona Lamb is here to help with her five simple methods to fall asleep in five minutes.

1. Tension body scan ‑ releasing any tension prepares your body for sleep. This relaxation technique involves doing a full body scan by squeezing and relaxing each muscle. Start at your toes and move up your body, being aware of each part of your body in turn.

2. Focus on your breathing ‑ if you breathe quickly when you get into bed it will be much harder to relax and be calm ‑ and so fall asleep. By slowing down your inhaling and exhaling you regulate your nervous system. Focus on slow, soft breaths.

3. Roll your eyes backwards ‑ you can simulate the same eye movement you experience in sleep by rolling your eyes upwards and back. If you do this three times you will automatically feel yourself going into deeper relaxation.

4. Hum to yourself ‑ studies have shown that the vibrations of humming can relax you. It can also act as a distraction from anything unwanted that pops into your mind. Be sure to choose a song that isn’t too fast or reminds you of anything emotional!

5. Visualize ‑ use the power of your mind to focus on calming and restful images. Imagine going back to a time you felt deeply relaxed and content. This works best when you use at least three senses so think about what you saw, felt and tasted.

This article was originally posted on 

Say Cheese!

I’m fortunate to be lactose tolerant, so my universe of dairy products is bigger than for some of you.

A favorite dairy product of mine is CHEESE

running cheese karen _gifer

Credit: Karen @

“Right” cheeses, meaning natural and “not too fat, not too salty”, are super duper add-ons to my diet. Saturated fats in most cheeses can be problematic, so do read package labels – okay?

When I’m a bad boy (in my 80/20 eating regimen) – a shaken vodka martini with blue-cheese-stuffed olives is special for me.


The very good folks at VERYWELLFIT offer a fine summary of Good and Not-so-Good cheeses, their nutritional value, and potential diet benefits.

Good?  Mozzarella, Parmesan, Swiss.

Not-so good? Cheddars if calories and saturated fat are a concern.  This hurts me as a devoted CABOT Cheese fan and Vermonter.  We Green Mountain Boys love our dairy – eh yup.

Malo?  Processed or “faux” cheese – such as cheese whiz, wrapped cheese singles, and  out-of-a-jar cheese dips.

If your Doctor and you are game – go for the real deal and enjoy.  There are potential dietary benefits. For one, the protein level and fat content of good cheeses help one feel “full.”

Watch the saturated fat and sodium, and enjoy.

Yours in wellness,


Do we agree that Stretching and Stability Moves are muy importante?

I’m not a formal yoga practitioner, yet I do apply “yoga moves” without knowing the correct Sanskrit asana (pose) titles.  Someday . . .

Here’s a laid back Hero’s Pose, which is officially a “supta-virasana” according to the good folks @ yogaanatomy.netsupta-virasana_reclining hero pose yogaanatomy dot net 1-19

Now – be a hero!  This is what a physical therapist advised when I experienced one – is a “GOOD STRETCH!”

If your interest in yoga for mindful stretching and stability (I hope that it is indeed) is piqued – this web link offers ten starting asanas:

My royalty-paid image below sorta summarizes important aspects of Boomer stability and stretching.

Dynamic stretching in all three body planes is a no brainer (right?) before strength or stamina regimens (evidenced by the “cardio” runner :

  1. side to side (think side lunge variations)
  2. front to back (envision Bird bobbers or Good mornings to stretch posterior chains)
  3. rotational or torque twists as I call ’em (think wood chops)

stretch and stability boom shutterstock_png

Static stretching and deep core “cool downs” are definite no-brainers as well.

Remember that one measure of expected longevity (which should be of interest to many Boomers) – is standing on one leg with eyes closed for 15 seconds or more.

Stability and Stretches DO matter!


be well,


Trusting my Gut as a 2nd brain in 2019

Until I recently read a 2010 Scientific American article, I thought that an enteric system might describe a building column’s ornate design.  Too soon older, too late smarter?

I could definitely use a second brain for preparing my 2018 tax returns, for picking this year’s SuperBowl champions, and for augmenting my two brain cells in brain #1.

This article’s author states, “The little brain in our innards, in connection with the big one in our skulls, partly determines our mental state and plays key roles in certain diseases throughout the body…The second brain contains some 100 million neurons, more than in either the spinal cord or the peripheral nervous system.”

“…emotions are probably influenced by the nerves in our gut,” Mayer says. —signaling in the gut as part of our physiological stress response, —is but one example.

Wow?! “it’s little wonder that meds meant to cause chemical changes in the mind often provoke GI issues as a side effect.”

Plus, “at least 70 percent of our immune system is aimed at the gut to expel and kill foreign invaders.”

Competitors – go for the gold, with pre-event butterflies which are your ” normal” gutty eustress signals. Oddsmakers – you can use your creative “good stress” to pick the winners of Super Bowl 53 next month (maybe).



If you need something else to do for these playoff game weekends – you can color your way through this butterfly maze:



Our two brains communicate a lot!

Trust your Gut.

Accept butterflies in our crazy life.


Be well,