Now, decades later, she had a solid business career that was financially rewarding.  But still, she wondered, “What if?”

Would she have been successful as a hair stylist? How might her life be different today?

She mused out loud that perhaps she was a bit too left-brained, a preference that had served her business career well, but might make creating hair styles more challenging.

And yet, here she was, thinking about it after all this time.

There’s something about midlife that makes you question where you are in your life, no matter how much success you’ve enjoyed so far.

Once you’re in your 40’s and 50’s, you realize time is precious.

Your reflection in the mirror is startling some mornings.  Instead of the 20-something version of you that you remember, you’re given a glimpse of what you’ll look like in 10 years (and WOW, that’s going to take at least a decade to get used to).

Your parents’ health is failing, reminding you that soon you won’t have the safety net of their presence, an unsettling realization even if you haven’t leaned on them in decades.

At work you may no longer be the up-and-coming star you once were.  You find yourself struggling to keep up with the seemingly innate technological prowess of the “Millenniums.”

Your kids are getting older and needing you less, changing your roles and activities with your spouse, neighbors and friends.

Your marriage, no longer defined by the demands of parenthood, may seem flat and unfulfilling…two roommates passing by at dinnertime, who no longer even share a bed thanks to snoring, restless legs and hot flashes.

Stripped of the familiar titles of wife, mother, daughter and corporate muckety-muck, you wonder, “Who am I?  What’s my value in this world?” Maybe you begin to remember those wild and crazy dreams you had as a 22 year old, when life seemed limitless.

Something seems missing in your life…yet you can’t quite put your finger on it.

Ignore those feelings of unease and they tend to get louder and more definitive.

It’s no wonder so many women at this stage of life spend the hours of 1am to 3am wide awake, pondering, fretting and noshing on Ben & Jerry’s.  That tightness in the pit of your stomach nags at you, yet all the ways you imagine satisfying the restlessness and angst, like changing careers or leaving your marriage, seem truly terrifying.

And yet, if now isn’t the perfect time to create your dream life, when is?

The Dalai Lama famously predicted that Western women would save the planet.  I firmly agree with him, but you can’t do that if you’re exhausted and consumed by fear, doubt and indecision.

How does going back to beauty school at age 50 help save the planet?  I can think of no better way to create world peace than to follow your bliss, no matter what that looks like.

Imagine if all 7.2 billion people on this planet woke every morning full of excitement, happiness and purpose?  What if we ended depression, anxiety and reliance on anti-depressants?  The world could use a little more happiness…no matter how silly or insignificant your happiness (and how you achieve it) might seem.

But clearly “follow your bliss” isn’t such an easy thing for most of us.  Many women don’t even know (or remember) what lights them up…or how they could possibly earn a living while doing it.  Not to mention finding the courage to make the change, or letting go of those pangs of guilt women so easily experience when you put your own needs and dreams ahead of everyone else’s.

There are just so many things that can stop us from even getting started.

I don’t have the answers, but I do know I don’t want to wait until I’m 70 to find them.  I’ve been feeling compelled to chew on this topic for a long time now.  It’s the thing that keeps nagging at me, no matter how busy I am doing other things.

So I’ve decided that now is the time to tackle it.  For the next little while I’m going to have my head down, researching and writing, with plans to publish a book and perhaps create a retreat for women who are tired of settling for the life society expected of them when they were 25.

And while I’m still passionately committed to helping you create a healthier, younger and happier body, I’m going to shift my primary focus to my new project for the time being.

This means you’ll be seeing less of me in your in box.  But don’t worry; I won’t be dropping off the face of the earth entirely.

For those of you who just couldn’t bear the thought of doing a detox in the winter, I’ll soon be re-opening my Rev Up Your Metabolism after 40 program with an updated menu, chock full of spring favorites like asparagus, strawberries and spring peas.

Stay tuned for more on that….

In the meantime, if any of you are intrigued by my latest project, drop me a line.  I’d love to connect with other women who are called by the same inner nagging.  What’s your secret dream?  Have you found your passion in life but not the courage to live it?  If you’re looking for a compassionate ear to share your story, I’m listening….

Serves 6

2 tablespoons coconut, canola or olive oil, divided

12 ounces fully cooked nitrate-free chicken-apple sausages, halved lengthwise, then cut crosswise into 1/2-inch-thick slices (see Note)

4 cups thinly sliced green cabbage (about 1/2 small head)

3 leeks (white and pale green parts only), halved lengthwise, then thinly sliced crosswise (about 3 cups)

2 cups carrots, chopped

2 tablespoons tomato paste concentrate (from tube)

2 tablespoons chopped fresh Italian parsley

1 tablespoon chopped fresh rosemary

8 cups low-salt chicken broth

1 15-ounce can cannellini (white kidney beans), rinsed, drained

Heat 1 tablespoon oil in heavy large pot over medium-high heat. Add sausage slices and sauté until brown around edges, about 5 minutes.

Add cabbage; sauté 2 minutes.  Transfer to bowl.  Add remaining tablespoon oil to same pot and heat over medium heat.  Add leeks and carrots and sauté until soft, stirring occasionally, about 5 minutes.  Add tomato paste, parsley, and rosemary and stir 1 minute.  Add broth, sausage-cabbage mixture, and beans and bring to boil.  Reduce heat and simmer until vegetables are tender, about 40 minutes.

Note:  I love Applegate Organics sausages, if you can find them.  All sausages are loaded with sodium (the only drawback to this soup), so make sure to use a low-sodium broth and don’t add any more salt to the soup.  It really doesn’t need it.

Tell me what you think of this recipe or share your favorite cabbage recipe with me.  I’d love to hear from you!

Like it or not, the 3pm energy slump is totally normal, due to your body’s circadian rhythm.  Our circadian rhythm, or body clock, regulates your sleep-wake cycle and is directly affected by exposure to light, your body temperature and hormone levels, to name just a few factors.

Because your body temperature dips slightly in the afternoon, your body naturally craves a nap at this time.  In fact, studies have shown that even as little as a 10 minute nap can significantly enhance energy and mood.

Unfortunately, taking an afternoon nap is a luxury most of us cannot afford.  So how do you rally your energy and get through the rest of the day without making an emergency stop at Starbucks?  Here are 5 simple solutions.

1.  Take a deep breath

Most of us are shallow breathers, meaning you’re breathing into your chest and not your belly.  Blame poor posture (slouching over a computer or desk), stress (which triggers shallow breathing) and simple bad habit.

What does breathing have to do with energy?  Everything, really.

Shallow breathing = less oxygen = less energy

One of the best ways I know to take a deep breath is to inhale a refreshing scent.  A rose in full bloom, for example.  Or a drop of an essential oil, which is a pure plant extract.

Essential oils have been used therapeutically for thousands of years and modern science is now backing up their many health benefits, including increased energy.

Inhaling an essential oil stimulates the olfactory bulbs, which are part of the brain’s limbic system. Referred to as the “primitive brain,” the limbic system influences subconscious, instinctive behavior and as well as the emotions and many bodily functions such as digestion and libido.

The essential oils most known for boosting energy include rosemary, jasmine, peppermint and eucalyptus.

My all-time favorite form of essential oils is the Eucalyptus Spearmint body lotion from the Bath & Body Works aromatherapy line.  Bliss in a bottle.  If that’s not your thing, keep some fresh flowers at your desk or buy a bottle of your favorite essential oil (found at Whole Foods and online) and take a whiff when your energy starts to drag.

2.  Wrap yourself up in a cup of herbal tea

By definition, herbal teas do not contain caffeine.  So how the heck is drinking herbal tea going to boost energy?

First, many herbs are known to help boost energy, in particular peppermint.  In addition to its refreshing taste, peppermint tea helps to relax a cranky digestive system and is rich in energizing B vitamins and the stress-fighting mineral magnesium.

Taking a 10 minute break to drink a hot cup of tea is a wonderfully soothing ritual that can help reduce stress and allow you to get through the rest of your day in a more peaceful mood.

3.  Eat something green

No, I’m not talking about green M&M’s!  I’m referring to dark, leafy greens, like kale, spinach, chard and, yes, even seaweed.  All of your green leafy friends are rich in the energizing nutrient chlorophyll.

You remember chlorophyll from your high school science days, right?  Chlorophyll is the green pigment in plants vital for photosynthesis, which allows the plant to create energy.

Chlorophyll also helps to create energy in the body, primarily because it stimulates the production of hemoglobin and red blood cells.  To be a little more granola about it, chlorophyll is considered a “blood tonic,” something you don’t have to be a member of the Cullen family to appreciate.

Eating a big green salad when the 3pm energy slump hits is an easy and delicious way to boost your energy.  Try my favorite arugula salad, which takes just a minute to throw together and can easily be toted to work:

2 big handfuls of baby arugula (I buy the prewashed kind from Trader Joe’s)

½ ounce crumbled goat cheese

1 tablespoon raw sunflower seeds

1 tablespoon dried organic cranberries

1 tablespoon red wine vinaigrette

4.  Savor a handful of dark chocolate almonds

Those of you who weren’t too excited by the greens suggestion can surely wrap your arms around this one.  Dark chocolate almonds – in moderation – provide a wonderful source of healthy fats, vitamins and minerals.  They also offer a balanced mix of protein, fat and carbs, great for stabilizing blood sugar, the foundation of lasting energy.

Both dark chocolate and almonds are rich in cholesterol-lowering nutrients, which can lead to lower inflammation in the body.

Less inflammation translates to less work for your immune system, which in turn means more energy available for living your life, rather than fighting disease.

A word of caution about dark chocolate.  Quality matters, both in taste and nutritional content.  Avoid cheap dark chocolate which generally is higher in sugar and often contains soybean oil to extend shelf life.  My absolute favorite dark chocolate almond is by Endangered Species.

5.  Tackle something you’ve been putting off

For the last 6 months, I’ve been avoiding making a phone call to get help assembling something I purchased online.  I can’t tell you how many times I’ve written that item on my daily to-do list.

Last week, I finally made that phone call.  Five minutes later, the problem was solved and I was finally able to check that one off my list.  Ahhh, instant energy boost.  Why did I put that off for so long?

Many of us underestimate the stress that comes from the myriad of un-done things that nag at us.  The closet door that won’t shut all the way, the “maintenance required” light flashing every time we start the car and the pile of paperwork waiting to be filed.

So many of these things require little time and effort to complete (much less than we estimate, or we wouldn’t be putting them off), and come with a big energy payback.

The next time your 3pm energy slump hits, set aside the big report you’re writing and tackle that pile of filing.  The sense of accomplishment you get from finally crossing that one off you list could very well give you the energy boost you need to get through the rest of your day with ease.

It’s time to take action!  Pick one idea from above and give it a test drive.  Post a comment below and tell me how it worked.  Or share your own favorite strategy for beating your 3pm energy slump.  I’d love to hear from you!

One of the things I like about doing a detox, which I just completed along with the women who joined me for Rev Up Your Metabolism after 40, is that you get forced to try new foods.

Many of the women in the program were surprised to discover that gluten-free foods can be tasty!  Quinoa (pronounced “keen” + “wah”) is a cherished food among those who cannot eat gluten.

Although usually referred to as a grain, quinoa is actually a seed discovered long ago by the Incas.  Rich in the stress-fighting mineral magnesium, quinoa’s got a surprising amount of protein and contains all the essential amino acids.

One of the cool things about quinoa is that it tastes great in both sweet and savory dishes, making it very versatile.

If you’ve never tried quinoa before, breakfast is a great place to start.

I like to cook my cereals in soy milk because it provides a good amount of protein (and most of us just don’t digest dairy very well, whether you realize it or not).

Most recipes call for cooking oats and quinoa in water.  That leaves you with a very carb-heavy meal, despite quinoa’s reputation as a “good” protein source (it’s all relative…compared to oats that’s true, compared to eggs, not so much).

Even whole grains can get your blood sugar out of whack (and add pounds to your posterior) if you eat too many of them.  Aim for a minimum of 12 g of protein in every meal to balance blood sugar and stay full longer.

Hot Oat & Quinoa Cereal

Serves 4

Adapted from a recipe in Bon Appetit

Make this easier for a weekday morning by cooking it the night before and gently reheating in the morning.

1 apple, chopped (no need to peel!)

½ cup steel-cut oats (GF, if that’s how you roll – see Note)

½ cup well-rinsed quinoa

¼ cup raisins

½ teaspoon sea salt

½ teaspoon ground cinnamon

¼ teaspoon ground cardamom

4 cups unsweetened organic soy milk

Fresh blueberries

½ cup toasted walnuts

Bring apple, oats, quinoa, raisins, spices and soy milk to a boil in a medium saucepan.  Reduce heat and simmer, stirring occasionally until grains are tender, 25 – 35 minutes.

Sprinkle with berries and walnuts and serve.  To make this a bit more appealing to kids, drizzle with maple syrup.

Note:  Although oats are naturally gluten free, they are usually grown and processed beside wheat.  As a result, they often have trace amounts of gluten.  If you’ve got Celiac, buy gluten-free oats.  If you’re just trying to steer clear of gluten, there’s not enough in oats to worry about.

If you tried it and you liked it (okay…even if you didn’t), leave a comment below.  I’d love to hear your feedback.

Something you could feel good about.  Something you could take that wouldn’t become addictive or make you worry about its effect on your long-term health.

Let’s face it – if you’re a woman over 40, you need all the secret weapons you can get.

That’s because women over 40 make the world go round.  Most of us still have kids at home, careers to manage and ailing parents to care for, not to mention health challenges such as perimenopause.

It’s a huge responsibility that’s enough to wear out even the toughest of women.

Managing stress is arguably the single most important thing you can do to help you manage this phase of life with grace and ease.

And although I’ve got a full arsenal of stress-fighting strategies, today I’m going to share with you a simple, secret weapon for managing stress without relying on caffeine, sleeping pills or wine.

This secret isn’t new.

In fact, long before steroids and other performance-enhancing drugs became the unspoken norm in professional sports, ancient cultures relied on this secret weapon to give their soldiers an extra edge before going into battle.

What’s the secret?  A handful of plants dubbed adaptogenic herbs.

What the heck is an adaptogenic herb?

Although they may look like ordinary plants (some more like weeds), adaptogenic herbs have strong medicinal properties that soothe the stressed out body by helping it maintain homeostasis or balance.

When stress occurs, adaptogens encourage the adrenal glands to go into action more quickly, pumping out stress hormones to mobilize the body for fight or flight.

When stress ends, the adaptogens also encourage the adrenals to shut off more quickly, thereby reducing the damaging effect of prolonged stress on the body.

Since the stress response turns off the digestive, reproductive and immune systems, many women fighting chronic stress (and let’s face it, who isn’t?) suffer from a whole host of tummy troubles, infertility and low sex drive, not to mention every cold and flu bug that comes their way.

Adaptogens can also help soothe the mental woes associated with the stress response, improving sleep, mental outlook and a feeling of calm and focus.

Who couldn’t use more of that?

But how do I know they really work?

Although adaptogens have been used for thousands of years, it wasn’t until World War II that their efficacy was backed up by science.

During the war, all Soviet scientists were put to work (like it or not) to help boost the performance and longevity of Soviet soldiers.  Stress researchers used this opportunity to perform a number of clinical trials on a local variety of adaptogenic herb known as Siberian ginseng.

The results?  Pretty impressive.  Researchers found that soldiers who took Siberian ginseng were much less likely to get the flu, had improved stamina and recovered more quickly from stress.

In fact, much of our modern-day understanding of these mighty herbs is due in thanks to the USSR’s research on its soldiers and, after the war, its Olympic athletes (perhaps the earliest form of “doping,” albeit it completely natural).

So where do you find them?

Although I’m always a fan of turning to food first for your nutrient needs, adaptogens are not something you can find in your local produce section.

Adaptogens are most commonly found in supplement form and also in teas.

Since I’m a big tea lover, I prefer to drink my daily dose of adaptogens.

The entire line of Tulsi teas is made with the adaptogen Holy Basil.  These teas are available in many delicious flavors (you’d never know they weren’t “normal” herb tea).

My favorite is Red Chai Masala, a caffeine free chai that’s delicious and warming on a cold winter day.  You can buy Tulsi teas at grocery stores like Whole Foods or online.

If you’re going through a major life event, it’s not a bad idea to add an adaptogen supplement, even if you’re drinking Tulsi tea (you’ll get a much stronger dose than in the tea).

There are a number of choices, including:

• Astragalus
• Gingko
• Holy Basil (aka “Tulsi”)
• Rhodiola
• Ashwaganda
• Licorice root
• Schisandra
• Siberian ginseng

Look for these in the supplement section of grocery stores like Whole Foods or check out Amazon to buy them online.  You can also find blends of several different adaptogens which is kind of like taking a multi-vitamin for stress.

Let’s face it, stress isn’t going away anytime soon.  You’ve heard the statistics – stress is thought to cause something like 75% of all illness.

Your best protection is to take action.  Make managing stress a priority.  Meditate.  Exercise.  Go to bed early.  And start your day with an energizing cup of Tulsi tea.

What’s your secret weapon for fighting stress?  Do you have a go-to stress soother?  Share your secret in the comments below and join the discussion!

References

Dean, Ward, M.D. and Tabachnik, Ben Ph.D. “Natural Protection for Stress.” http://www.cpmedical.net/articles/adaptogens-natural-protection-for-stress.  Accessed 2.19.13

Panossian, Alexander. (2003). “Adaptogens:  Tonic Herbs for Fatigue and Stress.”  Alternative & Complementary Therapies. 2003 (12): 327 – 331.

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She said she felt fat, flabby and uncomfortable in her designer gown without her tummy-taming compression garments.

Which goes to show that it doesn’t matter whether you’re a size 0 super model or a size 16 super mom…

…women will always find something about their bodies to hate.

For most of us the body hatred starts in adolescence and grows with the passing of time.  Let’s face it, after age 40 Mother Nature usually gives most of us ample reason to hate what we see in the mirror.  Wrinkles, sagging skin, sinking boobs and cellulite do nothing to garner our love and affection.

Unfortunately, hating your body isn’t going to erase your wrinkles.  It’s just going to make you feel bad.

Love Your Body, Yoda Style

This wisdom was expressed beautifully by someone you might not think of immediately as a source of body-love wisdom, Jedi Master Yoda.

At barely two feet tall, with ears resembling webbed feet and green, scaly skin, Yoda had much to hate about his appearance.  Yet he knew the source and risk of hate:

“Fear is the path to the Dark Side. Fear leads to anger, anger leads to hate, hate leads to suffering.”

–Yoda

Fear is the source of most body hatred, though you might not realize it at first.  Take a deeper look…

What if you were to take such good care of yourself that you became the envy of all your friends?

What if you stole attention from everyone else with your sleek, sexy, young looking body?

Who are you to stand out in a crowd?

Many of us were taught as little girls that it wasn’t appropriate to stand out.  No one likes someone who’s “perfect” after all.

Most of us have experienced “standing out” in a bad way…like my recent experience with an unwanted admirer in the Whole Foods produce section (let’s just say that when a man asks you for advice about beets, claim ignorance and get the heck out of there).

So as with all self-sabotage, your body hatred no doubt began as a way to protect yourself.  A totally normal and understandable strategy.

But it’s not serving you anymore, is it?  Because your body at this moment is what it is, regardless of what you think of it.  As Yoda warned, your hateful thoughts about your body are only serving to make you miserable.

Your Body’s Ally, the Force

Yoda might have been a little guy, but he knew he had deep powers within.

“Size matters not. Look at me. Judge me by my size, do you? Hmm? Hmm. And well you should not. For my ally is the Force, and a powerful ally it is.”

–Yoda

Whether you know it or not, the Force is your body’s ally too.

At every moment, you have the ability to tune into your body and understand what it needs…food, movement, fun, relaxation, or for me right now, Tazo Zen green tea.

But most of us get caught up in the day to day and stop listening to our body’s signals.

We skip meals, skimp on sleep and push through stress, until our bodies are forced to send louder and more painful signals.

PMS, migraine headaches and chronic yeast infections are just a few of the ways our bodies aim to get our attention and encourage us to make some changes.

How awesome that we have this power and wisdom available to us, and that our “inner Force” doesn’t just give up and go home when we ignore it.

Fight the Dark Side

When we curse and hate our bodies, when we ignore our inner wisdom, we allow the Dark Side to grow.  We allow negativity, anger and depression to take over and rule our thinking and our actions.

“The dark side clouds everything. Impossible to see the light, the future is.”

–Yoda

When we look in the mirror and notice we’ve gained a few pounds, we should use that knowledge to take action, not to berate ourselves for lacking willpower.  Attacking ourselves simply makes the Dark Side stronger, sending us back to the freezer at midnight.

Embrace Your Inner Yoda

It’s time to take action!  Today, notice the content and tone of your self-talk.  How many times do you think something negative?  Write down the thoughts and turn them around.

Ask yourself these 4 questions (from Byron Katie’s “The Work”) about each one:

1.  Is that really true?

2.  Can you absolutely know that’s true?

3.  How do you react when you believe that thought?

4.  Who would you be without that thought?  If you were incapable of thinking it, how might your life change?

Tell me about your experience in the comments below.  What are you telling yourself?  What’s it stopping you from doing?  Join the conversation!

I’m no stranger to migraines.  I experienced my first one in my early 20’s.  Even then it was obvious to me that stress was the trigger.  The migraines always occurred on a weekend and always after some stressful event.

I got the message, and quickly.  I started getting more exercise and sleep and thankfully, never experienced a headache like that again.

But those of you who are prone to migraines like me may have noticed a new type of migraine associated with your period once you passed the 40 mark.

For many women, the pain is manageable but persistent, lasting several days, often on one side of the head and accompanied by nausea or a lack of appetite and fatigue.  Not a fun way to be.

It is what it is, or isn’t it?

To a certain degree, hormonal migraines are simply another perimenopausal symptom you have to deal with.  However, diet and lifestyle most definitely play a role, as I’ve experienced first-hand in the last six months or so.

I’m not a big wine drinker, but I do enjoy a glass about four times a week.  And interestingly enough, my migraines always began at night after drinking a glass of wine.  I suspected wine might play a role, so much to my chagrin, I cut back the wine to weekends only.

Damn if the migraines didn’t decrease.  Instead of getting the headaches twice a month, they decreased to once a month.  And occasionally, the headache lasted only one day, instead of the usual three.

You don’t have to be a red wine drinker to get migraines.  Everybody is different.  The best way to determine your migraine trigger is to keep a food journal.  Record what you eat and drink, when, and how you feel, physically and emotionally, before and after eating.  Over time, you’ll see patterns in your eating habits and identify your headache triggers.

Other migraine triggers

Stress is a huge factor in migraines.  That’s because the stress hormone adrenaline narrows blood vessels.  Once the stress subsides, the arteries relax and expand, resulting in a migraine.

Perimenopause is a very stressful time for many women and not just because of the physical symptoms.  Many midlife women are going through huge transitions:  kids leaving the nest, parents aging, marriages ending.

Often we make things harder by ignoring the stress, “pushing through”  or self-medicating with wine, chocolate and ice cream.  Unfortunately, those simply exacerbate the stress response, and may increase the severity of your headaches.

Low blood sugar

Skipping meals, dieting or fasting and eating a lot of high-sugar processed foods all result in low blood sugar levels, which is a common migraine trigger.  Low blood sugar also contributes to imbalanced hormones, exacerbating perimenopausal symptoms.

Caffeine withdrawal

If you’ve ever quit your daily coffee habit cold turkey, chances are you’ve experienced a migraine.  Like the stress response, a sudden drop in caffeine can cause the brain’s blood vessels to relax and trigger a migraine.

If you’ve made the courageous decision to quit coffee, like the women I’m working with right now in my Rev Up Your Metabolism after 40 program, do yourself a favor and do it slowly.  Give yourself a full week to slowly replace caffeinated coffee with decaf.  There’s no need to punish yourself or put yourself through misery.

Headache soothing nutrients

Although scientists aren’t clear why, low magnesium levels are often associated with migraines.  Because your body maintains a steady level of magnesium in your blood by pulling from stores in your tissues, blood tests often don’t reveal low magnesium levels.

Common symptoms of magnesium deficiency include muscle cramps and twitches, chronic PMS, sugar cravings, insomnia, high blood pressure and migraines, to name just a few.

Dark, leafy greens such as kale, chard, spinach and arugula provide the best sources of magnesium (not to mention many other wonderful nutrients).  However, if you’ve had chronic migraines, try taking a magnesium supplement, 200 – 800 mg daily.

The B-complex vitamins have also been found to help prevent migraines.  Unlike magnesium, your body doesn’t store the B vitamins, so getting plenty of B vitamins on a daily basis is critical.  The B vitamins can be found in whole grains, raw nuts and seeds, legumes, seaweed (sushi!) and nutritional yeast.

Silence the stress response

I’ve said it before and I’ll say it again:  meditation is the single most effective way to manage stress because it undoes the physiological impacts of the stress response.

Meditation doesn’t have to be religious in any way; it’s simply a cost-free and painless way to restore balance to the body, improve sleep, mood, focus and, interestingly enough, reduce belly fat.

Exercise is also effective at reducing stress, especially when done 5 or 6 times a week.  You don’t have to do a boot-camp workout every day of the week.  A focused, 30-minute, get-the-blood-pumping workout is plenty.

Get your zzz’s

In addition to eating a healthy diet and managing stress, getting extra sleep is important for preventing or reducing migraines.  While we sleep, our bodies produce the hormone melatonin, a lack of which has also been linked to migraines.

I know it’s tough to get to bed early, let alone sleep soundly once you’re there.  TV, Facebook and even chores seem much more alluring.  Try it as an experiment.  For one month, get to bed an hour early and see what happens. The results might convince you it’s more than worth a little less personal time in the evenings.

It’s time to take action!  If you suffer from migraines, take one of the suggestions above and give it a whirl.  Life is too short to be sidelined for days on end every month.  Put yourself in the driver’s seat and notice how your body responds.  Tell me about your experience in the comments section below.  What’s worked for you, what hasn’t?  Join the conversation!

The end result was stunning, with a huge rain showerhead and custom tile.  But I wouldn’t trade it for my own grungy, circa 1988 tub.

That’s because a pre-bed soak is my favorite way to unwind and get myself ready for a good night’s sleep and is something I enjoy almost every night, even in the summer time.

It turns out there’s a lot of science to explain why a warm bath – especially one with Epsom salts – can help you sleep better.

First, a hot bath raises body temperature (thank heavens!  This time of year it’s about the only time of day I’m truly warm).  Once you’re out of the tub, of course, your temperature begins to cool.

That decrease in body temperature is one of the signals our body uses to begin getting the body ready for sleep.

A consistent nighttime routine also creates a cue to the brain that bedtime is near.

The brain loves shortcuts and anything you can do to reduce its decision-making helps it to go on autopilot a bit.

So consistently taking a bath every night an hour or so before bed is a great way to both turbocharge your brain’s natural circadian rhythm and hardwire a connection between bath time and sleep.

But back to those Epsom salts.  Why are they so beneficial for sleep?

Epsom salts are loaded with the calming, muscle-relaxing mineral magnesium.

Magnesium is critical for sound sleep.  In addition to aiding muscle relaxation, magnesium is involved in over 300 enzymatic reactions in the body, particularly those related to the heart, lungs, kidney and liver.

Those organs do a lot of restoring and regenerating while you’re sleeping and they rely on magnesium to make that happen.

Magnesium deficiency can lead to heart palpitations, constipation, PMS, menstrual cramps, insulin resistance, muscle cramps and twitches, migraine headaches, anxiety and depression.

None of those make for a peaceful night’s sleep, am I right?

Magnesium deficiency is so common among women, not only because it’s quickly depleted by stress but also because it gets stripped away from most processed and on-the-go foods.

It’s also challenging for our digestive systems to absorb when consumed with excess fat, sugar, sodium and phosphate (found in diet sodas).

That’s why taking an Epsom salts bath is such a rejuvenating thing.  Since your skin is semi-permeable, you absorb the magnesium from the Epsom salts just by lying there relaxing.

If you’re like most women I know, you’ll prefer this method of getting your daily dose of this critical mineral over the more conventional method of eating dark leafy greens such as kale, chard and spinach (though I recommend that too!).

So here’s a nutrition mission I know you can embrace, especially this chilly time of year.

Tonight, pour yourself a luxurious, hot bath and add 1 cup of Epsom salts (found at just about every grocery store and drugstore).  Then sit back and enjoy, knowing you’re doing something absolutely fabulous for both your mental and physical health.

Do you have a bedtime bath ritual?  What’s your favorite bath oil or salt?  Do you add candles or calming music?  Share your bath ritual with us and join the conversation!

Winter Vegetable Stew with Chicken Sausage and White Beans

Serves 6 to 8

 To make this vegetarian, replace the chicken sausage with an extra can of beans.

8 ounces nitrate-free mild chicken Italian sausage, casings removed

1 tablespoon coconut, canola or grapeseed oil

1 medium onion, chopped

1 cup pre-sliced cremini or white mushrooms

2 cups pre-cut butternut squash

2 medium carrots, chopped

2 cloves garlic, minced

10 oz. pre-washed, chopped kale

1-15 oz. can fire-roasted chopped tomatoes

4 cups low-sodium chicken or vegetable broth

1-15 oz. can low-sodium cannellini beans (aka Great Northern beans), rinsed and drained

Salt and pepper to taste

Shredded Parmesan

Heat large stock pot over medium-high heat.  Add sausage, breaking into small pieces with a wooden spoon.  Sauté until browned, about 5 minutes.  Remove from pan and set aside.

Add coconut oil to pan.  Add butternut squash, onion, carrot and mushrooms.  Cook, stirring occasionally, 5 to 7 minutes, or until onion begins to soften.  Add garlic and cook for another minute.

Add sausage, kale, tomatoes and broth.  Bring to a boil, cover and reduce heat and simmer for 25 minutes.

Add beans to pot and simmer for an additional 5 minutes.  Season with salt and pepper to taste.  Sprinkle with shredded Parmesan.  Enjoy!

Do you have a favorite quick, easy and healthy meal you rely on during busy times?  Post it below and share the love!

Even if you know you want to buy your sister a sweater, you’re faced with endless decisions:  fabric, color, weight, style, not to mention sleeve length.  I’m guessing that back in the 1940’s, three-quarter length sleeves didn’t even exist.

So when it comes to holiday shopping, narrowing your choices can really help reduce stress and speed the process.

This year, why not choose holiday gifts that help improve your loved ones’ health?  And while you’re at it, treat yourself to one of these gifts and help make 2013 your best year yet.

Here are my favorites:

1. Juicer.  I’m convinced that fresh juice, especially green juice, is one of the most potent, inexpensive, magic food elixirs available.  Fresh green juice is loaded with the healing nutrient chlorophyll, which helps reduce inflammation, improve circulation and heal oxidation.  We often try to make health more complicated than it needs to be.  A simple solution…drink green juice!

Entry-level juicers are very affordable, starting at around $50.  I personally use a Juiceman JM300, which you can buy at most big-box stores for around $80.

2. The Complete Book of Juicing, by Michael Murray.  This is really the only recipe book you need to juice.  My favorite recipe is the Green Drink found on page 207.

3. CSA subscription.  In case you’re not familiar, CSA stands for community supported agriculture.  When you purchase a CSA subscription, you’re basically buying a share of a local farm’s weekly harvest.  It’s a great way to not only eat more veggies, but to also learn what food is in season.  To find a CSA near you or your loved one, go to http://www.localharvest.org/csa/

4. Raw local honey.  Raw honey, which unlike the kind found on most grocery store shelves has not been pasteurized, clarified or filtered, has many health benefits.

Honey is a rich source of antioxidants and, unlike processed honey, contains propolis, a product of tree sap with anti-bacterial and anti-cancer properties. Local honey can also help with seasonal allergies.  Find it at your local farmer’s market.

5.  Aromatherapy.  Used therapeutically for thousands of years, aromatherapy can help relieve stress, calm the mind or give you a boost of energy.  I recommend using essential oils, or a product that contains essential oils, which are very potent.

One of my favorites is the aromatherapy line of lotions and body oils by Bath & Body Works.  I am absolutely addicted to their Eucalyptus Spearmint body lotion.

Or simply buy several bottles of essential oils and a diffuser and put in a little gift basket.

6.  Dark chocolate.  Being healthy does not have to mean deprivation.  Dark chocolate is simply one of the most decadent flavors on the planet and, hallelujah, is loaded with antioxidants!

My personal favorite is the dark chocolate covered almond.  Splurge on the highest quality you can afford to ensure you’re not actually buying something with soybean oil dressed up as health food.  I love the Endangered Species brand, carried at many Whole Foods and also available online.

7. Nutrition coaching.  Shameless self-promotion alert!  One of the best gifts you can give yourself is that of one-on-one health coaching.

Imagine having an expert in your corner advising you, cheering you on and helping you see the blind spots that have prevented you from being successful in the past.  If you’re ready to achieve the health and body of your dreams in 2013, consider working with me! Contact me (amy@nutrition-accomplished.com) for a free 30 minute New Year, New You Strategy Session.

So there you have it…7 great holiday gifts that can make you and your loved ones healthier and happier.  Which one is your favorite?  Do you have a health gift on your Santa list?  Share it in the comments below and join the discussion.