How to Sleep Your Way to Good Health

“Sleep is the best meditation.”
(Dalai Lama)

I discovered Elaine Clara Mah after publishing Can Yoga Make You Feel Better and Happier?, by Alberto G. Guitron. You see, Elaine is a contributing writer at Tripaneer, the same travel website for theme vacations that brought Alberto to us. Alberto writes for BookYogaRetreats and Elaine for BookMeditationRetreats. She is also a yoga instructor who believes her students teach her more than she teaches them. While Elaine spends most of her days convincing people to go on an adventure of a lifetime, in this post she wants to convince you just how important sleep is to your health!

I am pleased to bring Elaine Clara Mah’s encouraging voice to our Happy Living community.


Do you often work until the wee hours of the night, and then go home to find that though you’re mentally exhausted, getting to sleep is still difficult? The importance of sleep is frequently overlooked, with many people getting less than the optimal eight hours of quality sleep every night. It is a concern because a lack of sleep is extremely harmful to mind and body. Sleep deprivation hinders the ability of the mind to relax, leaving it constantly in a fight or flight state, which affects the general health of the body.

Why is Sleep Important?

As a student, I thought I thrived on less sleep. I spent many nights burning the proverbial midnight oil to finish assignments on time, surviving on a sinful amount of energy drinks. Sure, I finished my work, and I did it well, but I was losing on the health front. I felt lethargic during the day, and when that last can of energy drink was gone, I crashed into bed, only to wake up the next morning feeling even more exhausted.

Getting adequate sleep each day is essential to the human body. Our systems need rest, much like how electronics need recharging. Chronic sleep loss can put us at risk for many health problems including heart disease, high blood pressure, and stroke. A lack of sleep impairs cognitive processes too, including alertness, concentration, and reasoning – skills that we use in our day-to-day lives.

So how do we get a good night’s sleep? Here are four effective tips:

Stick to a Schedule

Create a sleep schedule for yourself. Going to bed and waking up at the same time every day will help regulate your body clock[1], which means you’ll begin falling asleep easier and staying asleep longer.

When possible, make it your practice to go to bed early and then rise early to start your day. Try to get at least eight hours of restful sleep every night; it is linked to being more productive at work.

Start a Relaxing Ritual

A relaxing ritual before bedtime will help you fall asleep easier and get more rest. Relaxing allows the body and mind to accept sleep better because relaxation enables the natural production of melatonin, a neurochemical essential for restful sleep.

You might start a relaxation ritual by dimming the lights, diffusing calming essential oils into the air and turning off all your electronic devices. A meditation practice before sleep will also aid in relaxation. Meditation reduces stress and calms the mind by helping you focus on the present moment, enabling you to let go of any pains and problems that you are holding onto.

Exercise Regularly

A consistent exercise practice is a good way to improve sleep at night as it reduces stress with the release of endorphins and tires you out. Studies show that exercising as little as 10 minutes a day will dramatically improve the quality of your sleep. Regular exercise may also reduce the risk of developing sleep disorders, including restless leg syndrome and sleep apnea.

Walking and jogging are great exercise choices, but if you’re looking for more vigorous workouts, cycling or martial arts may be the right choice for you. For a practice that creates more relaxation, give yoga nidra[2] a try!

Eat Right

Like it or not, the food you consume plays an equally important role in the quality of sleep that you get at the end of each day. Eating acidic and spicy foods may cause heartburn, which will disrupt sleep. High-fat foods like burgers and fries also affect sleep cycles as they are considered heavy meals, which will result in the digestive system going into overdrive.

Try to minimize your intake of processed foods. They are often difficult to digest, can wreak havoc within your body, and cause sleep disruptions too. Instead, opt for natural choices of vegetables and healthy fats[3].


Elaine, thank you for your excellent and practical advice about how to sleep your way to good health.

Dear reader, if you’d like two more reasons to improve your sleep practice, read why Jennifer Landis, the Mindfulness Mama, says, sleep is the most important exercise for your personal health and fitness!

Follow Elaine…

Twitter | Facebook | Website

[1] http://www.webmd.com/sleep-disorders/tc/sleep-and-your-body-clock-topic-overview#1

[2] https://en.wikipedia.org/wiki/Yoga_nidra

[3] https://draxe.com/healthy-fats/

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What I Have Learned… So Far – Gratitude

Inspiration into Action | Happy Living“Contentment alone is enough. Indeed, the bliss of eternity can be found in your contentment.”
(Lao Tzu)

I used two literary devices throughout my book, Turning Inspiration Into Action. One is called Lightning Bolts and the other MBG Life Lessons. Lightning Bolts are those moments of sudden inspiration that led to the significant transformations of my life. MBG Life Lessons are the most important things I have learned along the way. I use my initials (my full name is Matthew Brian Gersper) to highlight the fact that these are my life lessons and I do not presume that they should apply to you or anyone else.

Today, I introduce the first of a new blog series called, What I Have Learned… So Far. These lessons are essential tools which have guided the way to the life of my dreams, and I wanted to share a few of my favorites with you. I do this with the hope that they may be useful to you, and to demonstrate how you can draw your life lessons from your personal transformations. To get us started, here is the first: it’s all about gratitude.


MBG Life Lesson: Your day belongs to another’s dream.

During the summer of 1984, as I was training for the Los Angeles Raiders, I received a piece of advice that transformed my life. I had just been cut from the Saskatchewan Rough Riders, and I wanted desperately to play professional football. I was seeking help. I was looking for magic. I wanted someone just to tell me what to do to succeed.

One of my lifelong friends, Mike Finn, was playing for the St. Mary’s College football team in Moraga, California. His position coach Randy McClure was a former professional player for the Houston Oilers. I asked Mike if he would make an introduction. His coach was gracious and agreed to meet me. During our conversation, I asked him about his career, and how he made the leap from college to the pros. I asked him what advice he could share that could make a difference for me. Of course, there was no magic he could offer. He told me to keep doing what I was doing. He reminded me that at each step of the game, through four years of high school and four years of college, I had done what was needed to succeed. He told me to keep working hard, to trust in my abilities, and to be myself. As we parted, he shared a quote that has profoundly impacted my life.

“Your day belongs to another’s dream.”
(The author is unknown to me)

Coach McClure was trying to shift my perspective — from chasing more and wanting life to be different, to being grateful and accepting my life as it was. He wanted me to understand that no matter what happened with the Raiders, I was already successful in football. It was his way of showing me that many other football players dreamed of being in my situation – earning an opportunity to become a pro. He wanted me to acknowledge and appreciate what I had already accomplished.

The quote influenced me in ways that went far beyond football. It has been my reminder every day since that there are people in this world who can only dream of my daily experience as an American man, living in a country with the freedom to create the life I desire, and the opportunity to pursue my dreams. It is my constant reminder to be grateful for whatever I have at the moment. The quote helps me maintain perspective about the ups and the downs of life with humility. It was a big and important lesson for me.

My definition of perspective is getting beyond the personalization of success and failure. It means realizing that “I” am only one variable of many that may be responsible when life is in a “down” cycle. It also means not grabbing credit when life is in the “up” swing. Again, “I” am only one piece of the larger puzzle creating the current state of my life. This quote helps me shift my focus off of my ego (my head) and put it where it belongs (my heart), focusing me on being grateful for what I have at the moment. It helped me view my entire ten-year football career as a great success because of what I accomplished rather than as a failure because it ended short of my ultimate goal. It was a powerful lesson I learned as a young man that has served me well in all the transformations that followed. 


So today, I share with you the gift I was given by Coach McClure more than thirty years ago hope it helps shift your perspective and gives you a big dose of contentment and gratitude, for who you are and what you have, now, at this very moment and remember that ‘your life belongs to another’s dream’.

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My Philosophy on Adventure and Continuous Exploration

Scott shares his love of ‘life wanderlusting’ in a modern world. | Read the post that inspired this Blog Theatre™

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Your Voice: Results That Are Worth The Effort

“Your life does not get better by chance, it gets better by change.”
(Jim Rohn)

The Your Voice series is a celebration of you, our awesome readers all around the globe. We know you aspire to a better life for yourself and for those you love. You believe, as we do, that a better self is always possible, today, every day, for the rest of your life.

We celebrate you by bringing your voice to life on our pages at Happy Living. Whenever you feel inspired by one of our posts, books, Blog Theatre™, talks, or podcasts, we want to hear from you. And when we do, we hope your voice will inspire others, so that together, we can improve the health and wellbeing of the world, one person at a time.

Today, we are proud to feature the voice of NJ Book Guy from the United States. NJ writes about how The Belief Road Map inspired him to say, “Yes” to change, and to explore various areas of his life and decide what the “right” change is for him.

Happy Living


Can I change? Do I want to change? How do I change? Matt Gersper and Kaileen Elise Sues help me answer those questions with a “Yes”! They lead you down a path that can help you to live happy today based on your personal beliefs and acting on those personal beliefs.

This is different than the “must do’s” and the “should do’s” I grew up with and still influence me to this day. I remember my mother and father setting those expectations. Some of my personal beliefs are similar to the “musts” and “shoulds,” but some are different. Understanding the difference for myself is not simple, but it is very illuminating.

While Matt Gersper and Kaileen Elise Sues show us the path, it is not simply checking off a box. The authors are very upfront about the time and effort you will need to complete this path. They guide you step by step through a process that allows you to explore and decide what your “right” answers are for various areas of your life.

The last chapter brings the path to a destination. Each of us will need to figure out the final destination based on what we have learned about ourselves. After reading the book, I have come to the realization that I will need to explore more than once to figure out if I picked the right path! I look forward to becoming more self-aware. – NJ Book Guy


You, dear reader, inspire us to write and to live by the words we write too. You are our purpose at Happy Living, and we are so grateful to you. It is both humbling and incredibly gratifying to hear the voice of readers like NJ Book Guy. Thank you for sharing the journey of Happy Living with us.

To lend your voice to Your Voice at Happy Living, just click here to share what inspires you!

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Serve Those Who Served to Protect Your Freedom

“The true soldier fights not because he hates what is in front of him, but because he loves what is behind him.”
(G.K. Chesterton)

In a book I co-wrote with my daughter Kaileen, The Belief Road Map, I define financial fitness as:

… being able to financially provide for yourself and others. It includes living within your means, in alignment with your priorities, and in a way that does not put a financial strain on savings. It is being informed and educated about finances, as well as giving to charity and causes – when possible and when it resonates with your heart.

Next Tuesday is Tax Day, the day when citizens like you and me, across all these United States, report their financial fitness to the government and give their share for the collective good of the country. In 2015 we began a Tax Day Tradition of featuring a charitable organization and asking members of our beloved community to come together in support of it, giving what they can, when they can.

During an interview with Frank Shankwitz, The Wish Man, I learned about a wonderful organization helping men and women that have sacrificed by serving in the Armed Services to protect our freedom. That’s when I knew this year’s featured charity would be U.S.VETS – Prescott.

About U.S. VETS

The United States Veterans Initiative (U.S.VETS) is the nation’s largest non-profit organization providing services to homeless and at-risk veterans in 11 cities across five states plus Washington, D.C. and the territory of Guam.  They have 21 residential facilities and nine service centers that support more than 3,000 veterans each DAY. In a year, U.S. VETS will help 3,000 veterans find homes and over 1,000 veterans obtain full-time employment. Since 1993, more than 50,000 veterans have benefited from U.S. VETS residential services, and 11,000 have found jobs.

Shockingly 34% of the homeless in Yavapai County are veterans. U.S. VETS – Prescott was established in 2003 to serve them and other at-risk veterans who have bravely served our country. The Prescott Chapter provides transitional and permanent housing and supportive services to over 1,900 veterans in need.  In 2016 alone, they provided 19,637 nights of shelter and 46,281 meals to 978 veterans, with 70 veterans obtaining permanent housing, 157 served by residential programs and 57 placed into employment.  U.S. VETS – Prescott can ‘Serve Those Who Served’ because of the generous support of the grateful public. When you give, you’ll be comforted to know that eighty-nine percent of every dollar goes directly to veteran services.

Help Raise Money

You can help U.S. VETS – Prescott in their mission to ‘serve those who serve’ in three ways.

  1. Give what you can when you can by donating directly.
    http://www.usvetsinc.org/donate/donate-prescott/
  1. Join our Free Membership between April 12 and April 30, 2017, and Happy Living will donate $2 to U.S. VETS – Prescott.
  1. Share with your family and friends. Get everyone you know to give, and join, and share too – because for every new membership from April 12 through April 30, 2017, we’ll donate another $2 to U.S. VETS – Prescott.

By spreading the love far and wide, you’ll help raise lots of money to serve the brave men and women who served our country to protect our freedom.

GIVE  |  JOIN  |  SHARE

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Happy Living Loves Sami

Happy Living | Make A Wish“No one in this world can love a girl more than her father.”
(Michael Ratnadeepak)

Our goal here at Happy Living is to raise $6,000 for Make-A-Wish this year. That’s just enough to grant the wish of one child with life-threatening medical conditions, and we need your help. So each month during 2017, we will be presenting to you an inspiring video sharing the story of a ‘Wish Kid’.

Today’s video features Sami, a 14-year-old girl with cancer. She loved being with her dad watching the Carolina Panthers before she lost him to cancer. Before he passed away, Sami was diagnosed with cancer too. Her love of the Panthers will make you smile, her love of her family will melt your heart and her faith gives her an ‘inner-strength’ that will astound you as it does her older brother Mike. He says of Sami, “She really is my hero. It’s amazing what she is doing.”

You can help Sami spread the love by supporting and helping wishes to come true for other Wish Kids.

You can watch her video here.

It’s my wish that you’ll…WATCH | SHARE | GIVE

Pay it forward [1]. Please give what you can, when you can. As you know, every little bit helps give Wish Kids like Sami the courage to fight on.

With love and gratitude,

 

 

 

Special thanks and gratitude to @Panthers, @CameronNewton, and @LukeKuechly for helping Sami’s dream come true!

[1] Pay it forward is an expression for describing the beneficiary of a good deed repaying it to others instead of to the original benefactor.

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You Don’t Have to Give up All Sugar

“I try to not eat as much sugar, but it’s so hard in our American diet to do that… It’s hard to completely avoid.”
(Tom Brady)

Matt and Kyle have written here and here about the need to reduce sugar intake in order to reach optimal health. Heck, even I’ve written about the fact that artificial sweeteners should never be consumed! Beyond those chemicals, “natural” sweeteners are best avoided, and real sweeteners need to be consumed on a limited basis to keep blood sugar levels under control, inflammation at bay and healthy microbiota prospering. While I stand by this, I recently discovered that the “War on Sugar” message can be very confusing as it’s impossible and completely unnecessary to give up all sugar.

Before you decide that I’ve lost my marbles and my certifications should be revoked, let me explain why you don’t need to give up all sugar.

Recently, I hosted one of my online group programs. During our time together, I ask participants to give up, among other things, all sweeteners for four weeks. When reminding participants about what we were keeping out of our diets each week, I would sometimes say “sweetener” and sometimes I would say “sugar.” Knowing this is difficult for many people, I would also give them suggestions about what to eat when they would normally have a sweet treat.

One of my favorite snacks is raw cashews. I find them to be slightly sweet, so they can help when someone has a sweet craving, while also being a good source of healthy protein, fat, fiber, vitamins and minerals. A few days after making this recommendation and seeing the enthusiastic responses from other participants, a very intelligent and successful participant asked on our group Facebook page, “How are all of you eating cashews? I can’t find any that don’t have at least two grams of sugar in them!”

Oops! I had failed to clearly communicate about sugar and give people the guidance they need to implement my suggestion of removing all sweeteners! So, here is what I really want my clients, and YOU, to know about eating sugar:

Naturally occurring sugars are components of carbohydrate containing foods, including vegetables and fruits. When consuming a healthy diet, you will continue to consume sugar in these natural forms, while also limiting or eliminating your intake of added sugars.

Still unclear? Let me break it down a bit more by telling you all the things we mean when we say “sugar.”

The word sugar is sometimes used to mean any kind of sweetener. Obviously, this is the generic use of the word and not very helpful as it doesn’t take into account the nuances of sweeteners, since each type has a different impact. However, the more specific uses of “sugar” are also not very helpful.

Sugar (or more accurately “table sugar” or “granulated sugar”) is the everyday word for sucrose, a two molecule carbohydrate (or disaccharide) made of glucose and fructose. This is arguably the most accurate use for the word “sugar”, but unfortunately isn’t the one we are exposed to most often. The one we see most often is reserved for the word on the Nutrition Facts Label.

On boxed, bagged, canned and bottled foods and beverages, the Nutrition Facts Label’s “Sugars” refers to all the monosaccharides and disaccharides in the food. This means when you see some quantity of “Sugars” on a food label, it is referring to all of the one and two molecule carbohydrates in the food, regardless of whether they naturally exist or whether they were added during processing.

Let’s go back to the example of cashews. If you look at the Nutrition Facts Label for raw cashews, you will see they contain some amount of sugar. In the example below, this particular brand of cashew has 2 grams of sugar for every ounce of nuts. In other words, if you could completely dissect these nuts into their various nutrients, you would have 2 grams of mono- and/or disaccharides in the 28 grams of nuts, along with 12 grams of fat, 7 grams of non-sugar carbohydrates, 5 grams of protein, and 2 grams of other nutrients. Of course, by looking at the Ingredients List (which shows only organic cashews), you can tell that these are naturally occurring sugars and not an added sweetener. But, if you are simply trying to eliminate “sugar”, this is confusing because it looks like you can’t eat cashews.

Unfortunately, food manufacturers have until July 2018 to comply with the FDA’s new food label regulations that will differentiate “Added Sugars” from “Total Sugars”, which will continue to include those that occur naturally in food[1]. This means that you will have to look at both the Nutrition Facts Label and the Ingredients List to understand if the sugar you are consuming is how nature intended the food to be or if the food manufacturer is adding sweeteners, which are detrimental to your health if consumed on a regular basis and/or in large amounts.

Bottom Line:

Added sweeteners (including artificial sweeteners, corn syrup, maple syrup and table sugar) should be consumed in very limited quantities. But naturally occurring sugars are a necessary part of a healthy diet because they are components of whole foods like vegetables, fruits, legumes, nuts and seeds.

Sources:
[1] U.S. Food & Drug Administration.

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Why I Started Mining for Bitcoins and Why You May Want To

“It’s a business. If I could make more money down in the zinc mines, I’d be mining zinc.”
(Roger Maris[1])

I originally planned to write this post to answer the question, what is a Bitcoin? However, after three days of research, I decided to do more and became a Bitcoin miner and I want to share with you all why and how. But first, I’ll try answering the question.

Bitcoin is a decentralized, user-administrated and self-governing payment system. Think of it as a virtual currency. So rather than transactions being recorded and stored on a single, privately held ledger, they are recorded in a public distributed ledger[2]. And in lieu of transactions being administered by a traditional financial institution, they take place between users directly, without an intermediary[3]. As well rather than a government institution authorizing and controlling the currency, Bitcoin is a self-governing, peer-to-peer network of computers running specialized software that makes sure the system is accurate. I like to think of it as alternative, ‘Internet’ money.

Getting Bitcoins

There are three ways to get bitcoins: The first is to accept them in return for products or services, the second is to buy them and the third is to mine them. I’m not interested in the first route at this point, but the second and third ways caught my attention. Here are my thoughts about buying bitcoins.

Bitcoin was launched in 2009 after the financial collapse that rocked the entire world. The creators set a limit of 21 million bitcoins as the maximum number that could ever be in the system. They also created a program that automatically decreases the number of bitcoins entering the system by 50% approximately every four years. To date, there are about 16 million bitcoins in circulation. It made sense to me that establishing a diminishing supply of bitcoins and setting a finite maximum would create an upward pull in its value overtime.

Here’s what has happened so far…

At the start, a single bitcoin had virtually no value. By the end of 2011, one bitcoin was worth $4.38. A year later it had reached $13.41… by 2013, a bitcoin could be traded for $817.12. Then the virtual currency market in general and Bitcoin in particular encountered multiple scandals, intense government interventions and self-inflicted wounds[4]. Its value dropped precipitously to $302.00 by the end of 2014 and since then, it has been on a steady march back up. With year-end 2015 it was $429.78… at year-end 2016, a whooping $958.24… and on March 2, 2017, the value of one bitcoin topped the price of an ounce of gold for the first time at $1,256.58.

Buying Bitcoins

Part one of my Bitcoin investment strategy is to shift some money from stock market investments and buy Bitcoins based on its average annual return of 75.54% for the last twenty-six months. We can compare that to the financial market annual returns of 7.90% for the Dow Jones Industrial Average, 7.03% for the S&P 500 and 7.15% for the NASDAQ Composite over the same time period.

Mining Bitcoins

If you’re not familiar with Bitcoin mining, watch this 2-minute video. I’ve discovered there are also three ways to become a bitcoin miner. The first is to buy software, specialized equipment and configure my computers to mine on my own. The second is to join forces with other miners in a Bitcoin mining pool[5]. I’ve chosen the third way for now so I’ve purchased a contract with a Mining Company.

I have started small, really small. I invested $300 and received a 3% discount for using an affiliate code (EKUqa0). So for $291, I own a little piece of a mining facility that specializes in finding bitcoins. A Bitcoin calculator said I could expect to earn $1.46 per day from my investment. That would create an income of $43 per month and over $500 per year. After just a few days though, my actual payouts averaged only $0.87 per day but this would still generate an annual income of $319, or an amazing 109% annual return on investment.

I still have much to learn but I am excited about the next steps of my strategy. I’ll invest another $2600 increasing the value my contract to $2,891 – see Power of Miners in Month 1. That means I’ll own a little larger piece of the mining facility. That investment should generate $283 in the first month – see BTC earned – based on my $0.87 test. I’ll then reinvest half of my monthly earnings or $142.50 – see BTC to Miners. Each month I’ll be adding additional value to my contract and thereby continuously increasing the Power of Miners. I’ll transfer the remaining half of my monthly earnings to a Bitcoin Wallet[6] for safekeeping  – see BTC to Wallet, and hopefully this will appreciate in value too – see EOM Wallet Value. If I am pleased with how everything is working after 60 days, I’ll invest another $10,000 in May. That would increase my Power of Miners to $13,181 and my monthly BTC earned to an estimated $1,292.

As you can see, if this plan works according to my calculations, at the end of this year, I’ll have a mining contract valued at $18,425, ($5,524 more than my actual investment). And bitcoins in my wallet worth more than $8,000, so if it all continues to work like that, I’ll be doubling down in 2018.

Stay tuned for updates…

[1] https://en.wikipedia.org/wiki/Roger_Maris

[2] https://en.wikipedia.org/wiki/Bitcoin

[3] https://en.wikipedia.org/wiki/Bitcoin#cite_note-primer-18

[4] https://www.youtube.com/watch?v=tmxqlSevtkQ

[5] https://www.bitcoinmining.com/bitcoin-mining-pools/

[6] https://jaxx.io/

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The Power of Yes

Scott riffs about times when he said “no” and tries to embrace the power of “yes”. | Read the post that inspired this Blog Theatre™.

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Happy Habits

“You don’t have to be a wreck. You don’t have to be sick. One’s aim in life should be to die in good health. Just like a candle that burns out.”
(Jeanne Moreau)

As the designated content sherpa for Happy Living one of my roles is to peruse the internet in search of ideas and inspiration for the Happy Living community. I try to find stories and useful information that fit into our mission to “help improve the health and wellbeing of the world, one person at a time” and our Seven Foundations of Health.

Since joining Happy Living I’ve noticed how my own health and wellbeing has become a priority. This is a departure from how I used to live my life, and how I used to have very little regard for my health and wellbeing. For example, my nutrition was terrible and I mean terrible. I used to drink 2-6 cokes a day, a bag of candy and who knows what else! And did you know that one coke puts you at or above the daily limit for sugar in a day according to the AHA (American Heart Association)? I sure didn’t and on top of that my food intake was a ‘mish-mash’ of highly-processed foods, insta-frozen-meals and ice-cream.

So what changes did I decide to make? Well for starters I significantly cut back on my sugar intake and as this isn’t the only healthy habit I incorporated into my life, I wanted to share with y’all a few of my favorite ‘happy habits’:

Intermittent Fasting (IF): Going 16-48 hours without food. There are a whole slew of claimed health benefits, including: lowering cholesterol, reducing inflammation, and IF has shown to increase the life-span of rats 15-20%. These benefits are supported by some great articles from Bullet Proof and Fat Burning Man, who offer different perspectives.

I actually had been unintentionally, intermittent fasting before I knew what it was. I rarely wake up hungry so I hardly ever eat breakfast, and never bought into the adage that “breakfast is the most important meal of the day”. I haven’t yet experimented with going the 48 hours without food, but 2-5 days a week I do a 16-20 hour fast (I try to listen to my body to set the frequency). This isn’t for everyone, but seems to work for me and as always if you are questioning if this change is for you, consult your doctor.

Bone Broth: A broth made from the bones of grass-fed animals. This is one of the new wonder foods out there that offers a great many health benefits, as it is high in vitamins, minerals and collagen. In addition, bone broth can help with your digestive system and fight inflammation, improve joint health and sleep. [1] Here are some great articles for you to read that go into more depth about the benefits of bone broth, and some great recipes for you to try from Dr. Mercola and Dr. Kelly Ann Petrucci.

So I started making my own bone broth a few months ago and it has become a daily staple of my diet, I almost always have a pot brewing. It is fairly easy to make, but it does take some time (24-48 hours). For me, drinking a nice cup of broth awakens something primal within me, it is a great meal replacer and doesn’t disrupt an intermittent fast. As well, I’ve been drinking a lot of broth lately for its restorative and healing powers that may reduce inflammation as I recover from a recent shoulder dislocation.

Butter Coffee/Tea: Blend a cup of coffee with grass-fed butter, ghee or a special type of coconut oil (MCT oil). It is like drinking a turbo charged cup of coffee that also acts as a meal replacement and doesn’t disrupt an intermittent fast. Here is the origin story for you and a great recipe for butter coffee from Dave Asprey (the fatty-coffee pioneer).

I start most of my days with a butter coffee and you can read further about my love for coffee and butter here. I also have been adding collagen powder from the great folks at Vital Proteins, cacao powder (when I want a mocha), and lately I will have a cup of fatty tea if I need an afternoon pick-me-up!


I would love to hear from you our readers if you practice any of these healthy habits or your thoughts after trying them out! Leave a comment below or email me. I hope you find some happiness in these Happy Habits! Check back in regularly to Happy Living for future Happy Habits.

If you want these #Ideas4HappyLiving and #HappyHabits as I find them, follow Happy Living on our Twitter and Facebook.

[1] https://authoritynutrition.com/bone-broth/

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