Simply Sleeping Well

7 things to consider for Simply Sleeping Well

Do you wake up unrested? Or do you struggle calming yourself and getting to sleep? Do you wake up in the night? 

As a mom that has had littles and as many as 3 under 4 at once, I just assumed this to be a right of passage.  Simply sleeping well was not on the top of the list with everything else going on.

Mom: lady who gives everything she has, doesn’t sleep, doesn’t clean herself up, gets to eat half a meal, has bags under her eyes, may stay in her PJ’s all day.  This sounds awful, who would willingly want to do that!

Now there are stages and seasons where all this is true, like newborns or sick kids, but are you like me where you just get disgusted with waking up every morning, even when you’ve had 6-8 hours of sleep and still feel like you got ZERO actual restorative rest?

Even if you are out of the kids at home stage, there are times when we sleep but we don’t get any rest or restoration from that sleep.  If this goes on, over time it wears down our body so it is less likely to fight off germs, so we may get sick easier and not heal as quickly.

I’ve compiled a list of just 7 things to consider for simply sleeping well, that I have personally changed in our home or put into practice. Please take note I said practice, this means we are working on it every day and somedays that practice doesn’t go like we want it to, but don’t quit, keep going and try again. Hopefully you can grab onto a few of these and see some improvement in your sleep.

  1. Lighting

Ditch the LED bulbs in your bedroom.  Try to find incandescent, which is a softer light.  LED exposure occurs all day.  We are exposed from our phones, computers, tablets, TV’s. This light fires up your brain and they are now finding extended exposure can damage eyes.

With this knowledge it’s recommended to STOP all screens at least 1-2 hours before bed so your brain can start shutting down. This means we ditched having a TV in our bedroom years ago.

2. Bedroom set up

Is your pillow and mattress appropriate for you? Do you feel relaxed in bed? I’ve struggled to find a pillow for years.  From an alignment perspective I’ve found that no pillow or a small flatter head support is actually suppose to be better.  I’m still experimenting with this, my neck just gives me fits, but there are some other solutions for that too.

Clutter!  Ditch the unneeded and unwanted items in the bedroom. The bedroom is for 2 things, sleep and I’ll let you guess the other. We can’t rest when there is chaos, and clutter causes chaos in the brain. Is your clutter overwhelming?  Start simple with just 5-10 min a day to get it in order.

Weighted blankets can help calm nerves and get you settled in for the night, I found one at Home Goods, for a reasonable price. My husband calls it the death blanket, I feel like it’s a nice hug.

3. Food

It’s best to not eat heavily after 6, try not eating at all. Why? Because then when you are getting ready for bed your body is not still working hard to digest.  Plus our liver and detoxifying organs can’t restore themselves as well if we eat late.

Dark cherry juice can help the body naturally produce melatonin, which is a hormone needed to get into deeper sleep. Be careful that it’s JUST the juice and it might be too much sugar content for some.

To assist in the detoxing process you can have a warm glass of lemon water prior to bed.  I warm up water for about 1 min and squeeze ½ a lemon in. This is also great in the morning 1st thing to help get the bowels moving.

4. Natural or Home Remedies

Simply sleeping well starts with simply helping our body to wind down and feel better.  If your mind is racing you can also use herbs and essential oils to help calm.

Teas like chamomile, lavender, passion flower, vetiver all possess great relaxing properties.  You can find companies that have night time tea blends already made.

Essential oils along the feet or spine or shoulders or diffusing 20-30 minutes before bed have helped me many nights to relax.  I use blends from Young Living like Stress Away, Peace and Calming, Valor.  Single oils like cedarwood, lavender, and chamomile can be used too.

Magnesium lotion or salts help to relax muscles.  Salts you can combine with any of the above oils (1 cup salts and 10-15 drops essential oils) and soak in a warm bath or use ¼ cup of the mix in a small tub to just soak your feet.  Maybe enjoy your cup of tea while soaking your feet and reading a good book.

The lotion is awesome because I can combine with a drop or 2 of my oils and since I carry tension in my neck I will rub it in there and on my feet.  This method has worked great for my kids at night, plus gives them a little one on one time and foot rub before bed.

We like the Ancient Mineral brand for magnesium

5. Being aware of EMF’s (electromagnetic field)

No this isn’t asking you to put on your aluminum foil hat! We’ve learned that our increased exposure to this low radiation through our days over time is causing damage. It use to be just our microwaves and those that worked in the radiology field, but now we are around it all the time through our computers, our phones that go right next to our heads!


So simply put you need to get the cell phone out of your bedroom, turn off your wi-fi in your house at night. You can google more how this constant exposure over time can affect your DNA and contribute to chronic illnesses and some forms of cancer.

At a minimum put the phone on airplane mode if you need it for an alarm, but we just bought a regular alarm that has a sunrise light.  

6. Get some comfy pajamas

This one is easy and can be fun, get a few pairs of pajamas and only use them for sleep. Get fabrics that are soothing and feel good on your skin. Mom,  are you like me where you just felt it was easier to stay in what you slept in because why get the extra clothes dirty if you aren’t going anywhere and you are just keeping house?

I tell my kids, that getting into pajamas helps to signal your body we are getting ready for bed, it’s a mental thing. Then when we get up we get out of them to signal our body we are waking up and getting geared up for the day.

You don’t have to buy expensive stuff, I’ve found some of the comfiest ones at Wal-mart and Target.

7. Stretch

Taking a few minutes to relax our tired bodies. This can help your muscles to release and brain to wind down.

Laying with your legs straight up a wall for a few minutes. Ladies leg up the wall may help reduce varicose veins and it helps with circulation or swelling that comes on during the day.

Windshield wiper legs can help release the hips and low back. You can see how this works here.

Figure 4 stretch helps release a muscle in your buttock called the piriformis.  We sit A LOT and when that piriformis gets too tight it can possibly lead to sciatic nerve pain down the back of the leg. You can see how to do it here.

Laying face up over a towel roll along your spine with your arms at your side.  This stretches the chest muscles out that get contracted all day with hunching over things. Check out this set up.

Upper trap, neck stretching, for those of us that wear our shoulders as earrings! Check out this video.

Most of these tips don’t require you to go out and buy anything. Try the freebie options 1st and progress to some teas and oils.  Simply sleeping well will help you serve your people better.  We are just like toddlers, when we are tired or hungry we can get rather cranky with those around us and we just don’t feel good.

You need to take the time to care for your amazing body so it can work to its full potential. 

These are simple things to try, but obviously these may not work for some. You may have other issues causing sleep problems, so I would encourage you to visit with your trusted health care provider for possibly lab work or discuss other causes.

Lack of restorative sleep WILL CAUSE DIS-EASE over time.  So maybe start saying no to some evening activities if you need to and establish a good routine for yourself and your kids that trains your body and brain to get ready for rest. 

Post your routine somewhere so everyone knows what is expected or laminate it so they can mark it off as they follow through with it.

I’ve created a sample here of what I personally run through and what I ask my kids to do. You can use it if you want.

A friend told me also to start praying over myself before I go to bed specifically for the rest I need. So I pray for each of you that God will provide you the sleep you need and that it is restful and restorative. 

Stay well Mama!

8 Instant Mood Boosters for the Cranky Mama

As mamas we set the mood for our home. I dislike this but if you pause and think, it’s true! So the last month I’ve been rather unpleasant for my people to be around. Being a stay at home mom it’s hard to motivate yourself to get around in the morning and get ready for the day, I mean you aren’t going anywhere super special.  Maybe to run the kids around or a few errands but no need to waste time getting on real non-workout clothing and putting on some makeup right? It’s a sad cycle I go through, it’s pitiful at its worst and does not show that I’m a thankful steward of what God has provided me.

Now I’m not suggesting putting on a show to make everyone think you are doing wonderful, when maybe you are battling some depression or anxiety, both of which I unfortunately had small seasons of this summer. We can do hard things mama, we have good bodies that do so much. We are the WORST at allowing ourselves grace, forgiveness and starting over, even in the middle of the day to allow God’s mercy to wash us clean and begin again.

I get so frustrated repeating the same instructions to our kids, or doing the same meals, dishes, laundry, cleaning, running around. It’s honestly very boring most of the time and I struggle to want to keep going. We must keep going, and in the season you are in you need to find those uplifting instant mood boosters and things you can do to allow a moment to reset and give yourself the encouragement to keep going, just keep swimming.

So here is a quick list of instant mood boosters for moms that I’ve found helpful and I would love to hear yours.

1- Take the shower, put on the nicer clothes, even some shoes, makeup, fix the hair, jewelry if you like.  

A shower immediately helps me, why is that? I don’t keep up with fashion trends, but getting out of the running shorts and tanks to jeans and a nicer shirt where I have to wear a real bra makes me automatically more productive and hold myself a little taller.  Also keeps “the girls” a little higher.

If I know it’s going to be a cleaning, mowing or just dirty day. I will still wear the workout clothes, but you can put on shoes and socks. Crazy how that makes it easier for me move more for some reason. 

I like wearing a regular non smart watch, then I’m not dependent on my phone.  Earrings, even studs that don’t get in the way when doing household chores are another thing that make me feel like a real working person.  Please don’t tell me I’m the only one that feels this way!

Makeup, maybe just blush, eyeliner and mascara, but it brings some color to my face. 

The mom bun is easy but so is running the straightener through my hair.  Some days though a good hat works too, keep a few around.

2- Go do a cartwheel

Yes you can do it! Or if this may cause you injury, try skipping, galloping, some silly movement you would have done on the playground as a child.  Trampoline time is a way to make me smile and helps your lymphatic system move.  Your kids will love this fun time with you if you want to include them.

I’m expecting to receive videos of your cartwheels!

3- Crank up the music

 We all have those few songs that make us shake and break out into song. Find those, make a playlist, mine is called Dance Mama.  Christian worship music also gives me a moment to pause and thank God, pray and this always will help me refocus on the goodness in life. 

Musicals, Megan Trainer, AC/DC it’s a random assortment in this household but a good dance party will boost everyone in your home.

4- Essential Oils

 You knew I would go there! Citrus oils with Peppermint are known to boost moods and give energy. 

Here are the combos you need and I’m constantly refilling! Here is where you can get them from Young Living. 

For the diffuser: Instant Mood Boosters

  • Citrus Fresh plus Peppermint
  • Bergamot plus Peppermint
  • Believe
  • Abundance
  • Motivation

To rub on my chest and neck, sometimes every 20 min for up to an hour. I use 2-4 drops. A little goes a long way!

  • Joy
  • Valor
  • Stress Away

5- Go outside and walk or 10 min of exercise or movement

My favorites at this stage in life because they require no equipment and I usually don’t get sweaty so they can be thrown in at any time of day are….  

Robin Long with the Balanced Life Pilates, I am part of her Sisterhood group and you can get $20 off here, but she has free videos too. 

Yoga with Adriene has so many free videos check her out!

Walking without your phone can help reset your mind and mood. Just feel the breeze, praise God, pray and breathe.

6- Supplements

I have a B complex I take daily, from pure encapsulations, and will throw in an extra dose in if I’m just ugh feeling.  The good thing about B vitamins is they are water soluble, which means your body just takes what it needs and you pee out the rest. 

A Chinese herb my naturopath recommended for my super stressed husband and myself is this teapill, Free and Easy Wanderer Plus. I throw down 10-12 if I’m feeling like my tolerance for my crew is very thin and in 20 min I can’t explain it, except I notice I’m more chill.

Nature’s Sunshine has 2 different powdered supplements that you can throw into a glass of water that help me for sure.
Solstic Revive helps replenish what’s lost through exercise and stress.
Solstic Immune boosts the immune system which if it’s not running at its full potential you may be dragging. This will make you more susceptible to getting sick.
Follow my link to Nature’s Sunshine and you can get 25% off your 1st order with code “NSP”

Water with fresh squeezed lemon and/or lime replenishes you and hydrates. Sometimes we are crabs because we are dehydrated.

I also must state, I am not a doctor and if you are unsure please consult with your preferred medical specialist before adding anything in.

7- Ditch the screens and social media

Put your phone AWAY, leave it on silent and just check on it right before meals. The FREEDOM this gives is crazy.  I HATE how attached I am to my phone, we think we’ll miss out but it will be there when we check later.  God will honor you being a good steward of your time and brain power.

I listen to several podcasters who talk about ditching social media on weekends and sometimes they will delete daily once done with their work.  I have gone 1 week here and there where I delete Facebook off my phone, only checking on my laptop.  I don’t miss anything!  I gain so much peace. We are not meant to consume as much info as we now do.  Our brains can’t handle it.  So if you are feeling on edge, ditch the phone.

I want to know if you are planning to do that!

8- Watch Funny Cat Videos

 I saved the best instant mood boosters for last!  I can’t tell you how much I’ve  laughed until I’ve cried watching dumb cat videos, there are some hilarious squirrel ones too. My 30th birthday my sisters and I drank wine around a fire pit and watched hours of cat videos.  It was the best! 

The real point is, just find something to make you laugh.

I hope you find a few of these you can add in to help when you just aren’t digging life or the mom gig at the moment. I love my Jesus, but sometimes I let satan sneak in and speak to me and it’s hard to get out of that.  This shouldn’t be, I’m still learning, praying and figuring out how to use that power Christ has put in all of us to turn away from sin. 

These are simple things, but I understand you might need more. Maybe you really can’t even get out of bed or feel motivated to do anything or you experience chronic pain or illness, trauma etc.  Seek out help from a good Christian counselor or a medical provider that will listen to you and maybe see if you have some labs that are off.  God did not intend any life to be miserable and angry.  Don’t punish yourself or your family with guilt or shame from past choices or mistakes.  You don’t belong there! 

Go start with a cartwheel and some journaling and prayer and God will guide you.  Reach out to some of your best support people and tell them, pray with them, ask them to pray for you.  If you feel you have no one, please please reach out to me and I’m no specialist but I will pray with you and for you when you feel like you just can’t.

Stay well, 

Hannah

Essential Oils Every Family Needs In Stock

I’ve been an “oiler” for over 7 years, I’ve learned which essential oils have multiple purposes and which ones are easiest to use for our family and the issues that come up.  Oils aren’t the answer for all things but they sure have shocked me at their effectiveness vs. traditional approaches.  

I get asked often, what I would pick to get started, which oils are the best to keep around? So here is my personal list, of course this is just one person’s opinion and I’m not trying to treat or cure or diagnose because I’m not a Dr.  trial and error have worked for us.

Lavender

  • the ninja of all oils
  • Moto: when in doubt use lavender!
  • Too much sun
  • Any owies! 
  • Relief for my head
  • Relief for my anxious nerves!
  • Super calming in a diffuser with any fir oil like Idaho Balsam Fir or Spruce
  • Awesome to add to any lotion especially for my face!
  • Super gentle for my kids

Peppermint

  • When I’m tired- I diffuse with citrus oils, orange is my fav
  • My head kinda hurts- I apply to temples and back of neck, AVOID YOUR EYES!
  • Body heat rising….. apply to the back of my neck and spine, usually I use with a carrier oil, like V6 or sweet almond oil.

Frankincense

  • when I have some issues with spots or wrinkles on my face I will apply in my moisturizer or directly to the area I’m concerned with, 1-2 drops. 
  • It’s also a blessing to use when I’m having some anxious feelings or trouble focusing

DiGize

  •  I dilute 50% oils, 50% carrier oil and I add a roller top for ease of use.
  • After a meal that might cause issues in the gut.  When my stomach is just not pleased with whatever we roll right over our belly buttons

Purification

  • For all the stinky in our house of 7 on a farm! 
  • Easily add with orange essential oil to the diffuser for after frying bacon! 
  • Create a spray in a 2 oz bottle; 1 tbsp witch hazel, 15 drops purification, 5 drops orange,  fill with distilled water, it will work wonders in your family vehicle and pre-teen/teen’s stinky butt shoes!
  • Bugs be bothering you in the summer? I put a drop at wrists, ankles and back of neck

Lemon

  • For all the cleaning and refreshing the air. 
  • I will use with baking soda for toilets and sinks. 
  • I add 2-3 drops in with my dishwasher powder! 
  • I have a face mask I will use it in to lighten spots on my skin. 
  • It helps with all things sticky, especially labels that you can’t get off.  

Thieves Blend–

  • For all the yucky places that need some good cleaning!
  • Diffuse with orange for yuck in the air. 
  • We apply to feet and dilute to apply to our spines in winter months.
  • You can make your own handsoap with castile soap, thieves and distilled water. 
  • You can make your own spray cleaner but honestly it’s cheaper and WAY easier to just get the Thieves concentrated household cleaner.

Valor and/or Stress Away

  • For all the mama’s and people that feel like they need a moment or more .
  •  I make a roller to apply to my neck and chest. 
  • You can easily diffuse these, I prefer separately. 
  • LOVING the new Calm CBD roller from Young Living too, makes it easier to just take anywhere for any bad day or crumby situation.

I think I would be fine if these were all I had available and I don’t run out of them!  You don’t need a stash of 50 oils, honestly just 10-15 will do wonders for many things. Oils are easy or I wouldn’t use them! I have 5 kids a #hotfarmerhubbie and life to do! So simple and efficent is the way I roll or it’s a no go.

Share in the comments what other oils you would add to this list!

Need any of these oils?  Please order from my link and the joy of having an account with a company like Young Living is there is so much support and ideas and tips from a ridiculous amount of sources.

Download the FREE PDF here to take these tips and save in your essential oil “recipe” box or book.

BEST and most cost effective way to get most of these oils is to follow the link and select the premium starter kit. 12 top oils, diffuser, some other samples and 50% off retail price ALWAYS.

Follow my FB link to get more tips and tricks on using essential oils and DIY recipes.

Don’t Let Stress Make You A Mess!

How can we help our bodies stress less or handle it in a healthier way?

Working for over 15 years in Physical Therapy I can say with confidence that depression and anxiety seemed to be on ever 3rd chart review! Along with this I would say more than a majority of my back patients also had depression.   Let me tell you when someone is really suffering from depression it’s SUPER difficulty to get them to want to go home and do a few stretches or simple exercises to move their body and get things feeling better.  Many are just at a point they were stuck thinking this is the way they would feel the rest of their life. Why try?

We live to run and do and push and hustle, more money, more activities, get more done from our to do list.  COVID in 2020 gave us a forced moment to pause.  Some took a deep breath and realized they were going and doing too much, they have chosen to adapt and create a slower lifestyle. Some become frightened and more overwhelmed with the possibilities of the what ifs, most of which are out of our control.  Some of us that have never experienced depression or anxiety before got a dose of that and some of those that already knew they suffered, went deeper into the black hole.

My goal with this post is to take a few steps back.  We just don’t go from blessed, healthy, happy life into this black hole of feeling and wanting nothing.  It’s our body’s last resort to restore us to wellness.  As always I hope to provide some things for you to ponder for yourself and think how you can make small changes in your household or life to help your body work and function to its full potential.

Let’s back it up to stress! We all experience stress.  Good stress is having a new baby or buying a home, your wedding day, exciting and yet a little frightening. Bad stress is a pandemic, losing your job, always going from one thing to the next, not allowing your body to have proper rest and nutrition.

Endorphins are hormones released when we are stressed, we go into fight or flight mode.  A NORMAL body response would be for the endorphins to go down and the body to come out of fight or flight mode in a short period of time.  Here the body can rest, recover and prepare for the next time it will need to respond this way.

It seems we are in a constant state of fight or flight, constantly releasing hormones to help the body battle.  This constant state of stress leads to anxiety.  Anxiety leads us to what others would view as ridiculous thoughts, we just don’t seem rational in our thought process.  I can look back at times where I’ve had some overwhelm and anxiety and just feel like that was a waste of my time, why would I even let my mind go there.  Anxiety for me leads me to rage, shame, guilt other negative emotions that God does not put on me, I have put them on myself.  God tells me I’m loved and wanted NO MATTER WHAT!  He forgives more easily than I do.

All this continued pressure on our adrenals that release hormones eventually causes them to shut or slow down.  So we are fatigued, tired, not motivated to do anything, even things that previously brought us so much joy.  The body can’t fight anymore! It goes in preservation mode, just trying to keep us alive. Our bodies are amazing!  We need to give them the care and respect intended as often as we can.

So you go to the Dr. and generally they will prescribe a medication to help your body on that hormonal or chemical level to get it functioning the way it’s intended.  I don’t want to do that, so again I’m backing up the bus and finding a more natural approach and prevention! This is not shaming anyone that chooses medication! Sometimes it is a much needed boost or stepping stone, but know it’s not the only option and many times can be used with other natural methods.

Stress not only leads to a path of depression and your adrenals shutting down, but many also have intestinal issues, ulcers and heart failure.  You’re nervous system just becomes SHOT!

We are good at giving an outward appearance that we have it all together, nothing gets to us, we can handle all of it, or maybe this is just me. Our body is constantly tense, causing headaches, causing restricted blood flow and therefore arteries are more easily clogged and over long term, heart disease and failure.  Docs are finding that maybe not just cholesterol is to blame for heart disease. Maybe this is why woman are at such a high risk for silent heart attacks?  We are silently in stressed out mode all the time.

How do we keep stress from destroying us!

Find out your root causes of stress.  Is it your job you hate, your schedule, health, finances, parenting, marriage? All these are things you can modify!

6 things to consider

  1. Break down WHY this area stresses you out.  Just take a piece of paper and write with no worry about proper sentence structure or spelling. I call this a brain dump.
  2. Take a moment to brain storm and ponder what you do have control over and what couple of small changes could you make to improve that area.  Maybe involve your family or a friend.  Put the change you want to make in front of you where you can see it daily and give yourself at least 6-9 weeks to establish a habit or routine.
  3. Consider your diet.  Are you adding stimulating foods or drinks such as pop, coffee, tea, sugar products? Can you trade out for water with lemon or reduce your intake.  A fully hydrated body has more energy and is better equip to flush out toxins.
  4. Consider your physical activity.  Parents, how much time are you sitting in a vehicle hauling kids to stuff? How much time do you sit at work? Sitting is the new smoking! For every 4 hours you sit it’s the equivalent to smoking a pack of cigarettes! YIKES! Take breaks to pray or just do 60 seconds of deep breathing exercises from your diaphragm.  Yoga and pilates have been fantastic for me at 38 years old.  Take relaxing walks even in 10 min intervals, it was more than before right? Find a place to walk and enjoy creation and be grateful for it and your body and your life.  You don’t need a membership to anywhere!  YouTube has TONS of videos and just work up to it, don’t’ make yourself super sore.  Yoga and Pilates have taught me to listen to my body and appreciate what it can do. Plus they are great for posture and bone and joint health.

5. Herbs and essential oils to consider.  Herbal tea has become something I look forward to in my life. You can find caffeine free chamomile tea or Yogi tea has several mixes like Stress support.

I get tense through my shoulders with my stress so I mix Young Living essential oils Roman Chamomile and Majorum with a carrier oil and apply in that area. You can diffuse oils such as lavender, bergamot, clary sage, ylang ylang, frankincense, valerian, Melissa.  You can add 5-8 drops of a mixture or one of these to a cup of bath salts and soak in the tub.  Or 2-3 drops with some lotion and massage into your feet before bed.

Make a roller to apply during the day.

Stress Away Essential oil blend from Young Living I’ve used like a perfume and just roll on my wrists and chest/neck area.  Valor Essential oil blend is another I use.

To make a roller get a 10 ml bottle with roller top add 15-20 drops total of your essential oil and fill with a carrier oil like Young Living V6, sweet almond oil or grapeseed. Swirl to mix before you use.

6. Supplements to consider– NOW I’m only speaking from my personal experience here and what our Naturopath Dr. has recommend for us.  Please take the time to research or visit with your provider if needed. 
For me the stress over time has affected the function of my liver, which will not flush out like it is suppose to.  My main symptom is rage! So I’ve taken NAC over the last year to assist my liver while also adding in foods like Dandelion tea, beets or beet root powder in shakes.  When I feel myself overwhelmed or stressed Free and Wanderer Plus is a great Chinese herb that assists me fairly quickly.  I find Nature’s Sunshine to be a reputable company as well and they have a supplement called AnxiousLess that has a dose of magnesium and zinc, also helpful for me.

Vitamins B and C assist in helping support the adrenals of your body and since these are water soluble vitamins, your body just throws out (through the urine) what is excess you don’t need. During very stressful seasons I have been know to take high doses of vitamin C.

Stress will knock out your immune system, nervous system, digestive system! So when I know stress can’t be avoided for a season I’ve learned I have to support my body during that time with my supplements, proper nutrition, my essential oils and some form of physical activity that is relaxing.

We as a population would really benefit from taking inventory of our bodies daily! What hurts, what is tight, have I pooped today, am I overly tired, what is my body craving.  Just as it’s important to be still and listen for the voice of God during our time of worship, prayer and reflection.  To have a good relationship with our body we need to be still and listen to it. To be very frank your body is much like an uncleaned toilet in your home, if you ignore it and don’t clean it up and care for it that poop will pile up and cause a stinking mess that you will then be forced to deal with and usually at the most inconvenient time.

Click here to Download your FREE Daily Body Inventory check list

Stay well!
Hannah

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