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Monday, March 29, 2010

Sleep it makes a HUGE difference

Last night, I woke up at about 4 am and couldn't get back to sleep. The minute I woke up I realized that I had been dreaming about work and processing some new ideas. Losing sleep isn't a usual occurrence in my life ever since I modified my diet and lifestyle. Of course, for many years starting at a very early age I did.

I think I started having trouble sleeping when I was 10 years old and it continued on until I was about 26. For me it was all over the board sometimes I had restless legs that were painful and kept me up. Other times, I would easily fall asleep, only to wake up a few hours later & my mind would be racing. I would try to get back to bed by laying there quietly, counting sheep, reading or just trying to breathe (sometimes just cursing & beating up my pillow). Usually nothing helped and I would eventually get up and read, clean, watch a show on the internet or get ready for my day at 3 am. Sometimes, I just couldn't fall asleep. Other times I would be so restless in my dreams (problem-solving work or life challenges) that once the alarm went off I felt like I had already worked an 8 hour day. YUCK. I can say from experience that having trouble sleeping is awful. I was cranky and irritable, but I had to pretend that everything was fine. Trust me I know how important sleep is and I know how tough it is to function on little to no ZZZ's. It sucks! So I wanted to share a few tools that might come in handy if you are having sleep issues.

Sleep makes a huge difference in your health, your weight, your mood, etc. I think we can all agree on that. Did you know that getting good quality sleep is even more important if you are trying to lose weight? If you are not getting the quality rest you need your body will turn to "energy" foods (candy, baked goods, caffeine) to help you make it through your day. I know that when I am not getting the rest I need then EVERYTHING suffers (my diet, my relationships, my work). How many of us push ourselves to work harder or do more and one of the things that gets pushed off for another day is good rest?

Many of my clients have had sleep issues. Whether it is staying asleep, getting to sleep or restless sleep. There are many challenges in the sleep department. Do any of these sleep challenges ring true for you?

I wanted to share this article on sleep with you because getting rest is extremely important to living a happy & healthy life. I also like the fact that this article showcases athletes who need to get quality sleep in order to have peak performance. I think we can all use quality rest because we want to be at our best everyday.

Remember each person is different, but I would recommend a few things - your bed should be a place for sleep & sex (no eating, watching TV, or other activities). I know you have heard this before, but make sure to get the TV out of the bedroom. Invest in dark blinds to block out light or wear an eye mask - once the body realizes there is light it naturally wants to wake up. If you are sensitive to sounds - buy ear plugs. Turn off your cell phone so that you don't get texts, emails, or calls at all hours of the night. Last - create a sleep routine!

I would also like to share are 2 tools I use to help my clients get the rest they need. When we start the healing process sometimes they still need a little help. So instead of turning to a prescription medication (if they are open to a holistic alternative of course). I suggest: the RutaVaLa roll-on or the essential oil from Young Living. Another option is the SleepEssence which contains the same lovely therapeutic grade essential oils, but also has a bit of melatonin in it to help you get the sleep you need.

RutaVaLa uses 3 powerful essential oils Vue - increases drowsiness, Valerian - enhances sleepiness, Lavender - aid in relaxation. One thing to note - that this combo doesn't always smell good to all people. I like it, but the first time I took a whiff I didn't care for the smell. Now I love using it. I have had the same bottle for months (like 7 & it is still going) - I just roll a little on my temples and I am good to go.

The SleepEssence pill - enables you to take in these 3 essential oils as well as a bit of melatonin (I love good quality melatonin) without the smell. I save this pill for times when I am really stressed out or when I am not going to be able to get the rest I need for the week because of work related demands. I have found that this pill really knocks me out! Note - the few times I have taken this pill I did wake up feeling a bit groggy.

As I said several of my clients that I have introduced these tools too have found them to be tremendously helpful while they are in transition to an upgraded diet & lifestyle.

I love these products and I used them when I am traveling. They help me sleep even though I am on another timezone.

If you are interested in more details about these products let me know and I would be happy to talk to you about them. As with any new program/supplement/drug you want to talk to your doctor!

To check out these Young Living products & other fabulous items go to https://www.youngliving.org/mulberrymary click on Product Line in the menu and then type in Rutavala or SleepEssence.

What are your sleep related recommendations? Please share them - leave a comment below. Thanks.

Sweet Dreams!

Tuesday, March 23, 2010

Weight Gain & High Fructose Corn Syrup

Today I wanted to post a link to an interested article about High Fructose Corn Syrup (HFCS). High Fructose Corn Syrup can be found in thousands of prepackaged foods & beverages at the grocery store - because it is super cheap to make & process which means HUGE profits for food companies. I am not a fan of this sweetener and it looks like Princeton isn't either! Check out the details below. If you are looking to lose weight or wondering why you are having such a HARD time releasing weight - this could be the culprit.

Here is a taste:

The second experiment -- the first long-term study of the effects of high-fructose corn syrup consumption on obesity in lab animals -- monitored weight gain, body fat and triglyceride levels in rats with access to high-fructose corn syrup over a period of six months. Compared to animals eating only rat chow, rats on a diet rich in high-fructose corn syrup showed characteristic signs of a dangerous condition known in humans as the metabolic syndrome, including abnormal weight gain, significant increases in circulating triglycerides and augmented fat deposition, especially visceral fat around the belly. Male rats in particular ballooned in size: Animals with access to high-fructose corn syrup gained 48 percent more weight than those eating a normal diet. In humans, this would be equivalent to a 200-pound man gaining 96 pounds."

Check out the full article HERE.

Note - if you are confused about what to eat with respect to great alternative sweeteners options. Then sign up for my next Sweet Nothings class by checking out my list of upcoming classes on my website www.MaryLangfield.com (events page).

FYI here is another article on an alternative sweetener that you might want to read. I know that many of my clients like this particular sweetener, but for the last year I have been hearing pretty negative stuff about it so I have avoided it and used other options instead.

Monday, March 8, 2010

Restore Healing

Yesterday I had the opportunity to be part of a fantastic event. It was the Restore Healing event. Yes, I do realize that I am totally bias being that I was an exhibitor but it is because I know the people who slaved to organize & market this fabulous gathering. The women & men who made Restore Healing possible are completely dedicated to health and wellness. I appreciate that level of dedication. They hand selected the participants. It was not a given that you would be able to have a booth just because you wanted to participate. They made sure that each exhibitor fit with their mission.

If you were unable to attend you missed out! Seriously, the price of the ticket enabled you to try out holistic modalities that you might not "splurge on" without being able to take a test drive. What did you miss? Free talks, meditation, free energy work, psychic healing, massage treatments, free acupuncture, free hand & feet reflexology, free yoga, aromatherapy, free samples of Coconut Bliss ice cream (dairy-free, soy-free), local "green" hair & body products and so much more...

(This is a picture of my booth - I must say that it was one of the most colorful booths at the event. My dear friend Jessica, a Feng Shui consultant helped me create fabulous mojo.) 

I will be spending the next few days in between client appointments working on data entry so I thought I would squeeze in a post before I get lost in all that lovely keying.

Thanks to all the fabulous bloggers who stopped by the booth and said hi. I'm so glad you were able to enjoy the day!

PS. Don't forget that I have my Chocolate Bliss Teleclass coming up on March 18th at 7:30 pm CST. For details and registration follow this link.

Monday, March 1, 2010

Lovely Swiss Chard

Swiss Chard is a veggie that many people do no know anything about. Swiss Chard is a dark green leafy vegetable that dwarfs regular salad lettuce in the nutrition game. Dark leafy greens are so good for you for a multitude of reasons. But, the main reason I want to share is that most people don't eat dark leafy greens. They are the #1 most missing veggie in American diets. Why don't people eat these lovely veggies if they are so good for us? Well, I think it is because they are seen as somewhat exotic or scary. There is also the aspect that many people have never heard of these veggies because they are not usually sold at fast food restaurants and many Americans do not have their own home gardens.

So if you have been missing out on this fabulous dark leafy (or others) go pick up a bunch or two at your grocery store or local farmers market. Ask someone where to locate it if you do not see it. Trust me! Most of my clients come to love dark leafy greens with a passion! They even eat them with breakfast - that's how amazing these veggies make you feel. They change EVERYTHING.


  • 2 Bunches of Swiss Chard
  • 3 Shallots
  • 3 small purple onions
  • 5 cloves of garlic
  • 2+ tbsps. Extra-Virgin Olive Oil
  • Dash of celtic sea salt
  • Toasted walnuts
  • Parmigiano-Reggiano or other cheese (optional)


  1. Remove Swiss Chard leaves from the stem and rip them into pieces and set aside
  2. Chop the stems into small pieces
  3. Chop the shallots and onions (use less onion if you think it is too much)
  4. Mince the Garlic
  5. Heat a large pan on the stove with a small amount of Extra-Virgin Olive Oil
  6. Toast the walnuts in the toaster over or in a pan briefly (avoid burning)
  7. Add the onions/shallots - cover for a few minutes (2 min) and stir
  8. Add the chopped stems - heat for a few minutes (2 min) covered - note if you enjoy crunchy vs. soft veggies cook longer if you want them soft.
  9. Add the garlic and saute for a few more minutes 
  10. Add the leaves, toss in the sea salt, stir and cover and let the steam heat the leaves
  11. Cook for another minute or two
  12. Remove from heat and place in a beautiful serving dish
  13. Add the walnuts 
  14. Grate cheese into the dish and toss (cheese isn't necessary, but can be fun)

This makes enough for a dinner party or potluck. Otherwise, half the recipe. I like making a lot so I have leftovers!

Let me know if you try this recipe and what you think.

Note - Mix it up try using pine nuts, pecans, slivered almonds or try different types of cheese. You could also try using kale, spinach, collard greens, bok choy, cabbage - whatever. These are slightly different greens so the cooking of the greens is a bit different.