Guest Blogger ~ Elisabeth Dunham ~ Struggling to stay awake at your desk?

    Beth glasses2Struggling to stay awake at your desk?

Wake up! You can ‘cure’ the post-lunch slump…

The clock says 3 p.m. and you’re not sure you’re going to make it. Two hours until quittin’ time and you want more than anything to curl up in a ball under your desk and go to sleep. At this point in the day – the same as many others behind it – you would give anything for a nap.

But instead you reach for that third cup of coffee or that brain-rotting diet soda and try to refocus your energy on the screen in front of you. Or worse, you head for the candy machine…

Sound familiar? If so, you may be suffering from the dreaded afternoon slump. Think it’s an inevitable part of your work life? Think again! Did you know that you – that’s right YOU – are causing it and you can prevent it too. You are what you eat and if you are eating a bunch of foods that just sit there and decay in your gut then you turn into a ZOMBIE! (And so do most of your co-workers so don’t worry that you are alone in this…).

The good news is that you don’t have to go through life feeling like crap every work-day afternoon. There are, in fact, a number of ways to prevent the afternoon slump and/or beat it back if it’s already upon you. As in now – this very moment!

Let’s take a look at the hows:

How does this happen? Well a few things that can steal your energy are:

·         A diet high in processed carbohydrates and sugars and low in protein and fat. These carby sugary gut bombs (Americanized Thai food, anyone?) tend to putrefy in the gut and cause the overgrowth of yeast and bacteria and turn you into that aforementioned walking dead creature, rotting from the inside out.

·         A massive lunch that takes away your energy by diverting too much of your resources to digestion. We knew we shouldn’t have gone back for that third helping of the buffet, but…

·         Not enough sleep: five or fewer hours a night is too little but that’s what many of us get.

·         A dependency on caffeine or other stimulants.

·         Lack of regular exercise. 

How do we prevent and reverse the afternoon slump?

1. First and foremost: Stay hydrated!

All of your body systems need water to function at their peak. Drink at least one glass of water every two hours. You won’t believe how much this helps!

2. Get Some Sun.

A brief dose of natural sunlight can give you a boost thanks to the serotonin-boosting power of all that Vitamin D. Go for a walk around the block, or just bask in any rays you can find while you take a break or eat your lunch. Fresh air will help you un-slump too.

3. Move around

As soon as you feel tired, stand up and make your body move with some stretches or even a brief walk around your office or home. This gets the blood and endorphins flowing and will perk you up. Also, when you are not at work, be sure you are getting adequate exercise. Focus on trying to go for a 30-minute walk at least once per day.

4. Prevent it in the first place. Stop blasting yourself with high-glycemic carbs (white rice, pasta, white beans, sugar and bread) at lunch. What goes up must go down. Instead focus on lean protein, plenty of greens and fresh fruit and a fist size of lower-glycemic carbs such as black beans or lentils. You won’t believe how different you feel and how the afternoon slump is no longer an issue. If you do need to snack, opt for something healthy such as a raw nutrition bar (Lara Bars are my favorite) or a banana with some raw nuts. These natural sugars are much more efficiently assimilated by the body and won’t cause a crash like other carbs do.

5. Get your zzzzzs. Sleeping 7-8 hours a night will give you sustained energy during the day and make you less reliant on caffeine to stay perky, allowing you to break your reliance on coffee and soda. Less caffeine equals fewer crashes!

GO DEEPER! In fact learning to eat well at all meals and take care of yourself will give you sustained energy throughout the day. If you’ve watched Movies Like Fat Sick and Nearly Dead and Forks Over Knives (free on Netflix) then you might be wondering how to go about changing your diet to one that promotes health and energy rather than one that makes you tired during the day.

 That’s where I come in.

Mention my Afternoon Slump special and I will give you 20 percent off any one of my programs, from the minis to the longer term transformations.

Want more? Check out these foods that actually prevent that slump!

Source: mind body green and manifest health now

 We are people like you working for you. We understand the pressures you are under. That’s why we became certified nutrition counselors and developed this easy-t0-follow, inexpensive plant-based program that will dramatically change the way you look and feel in just 10 days (if not sooner) while allowing you to take the best parts with you when you leave.

     We have developed a roadmap to health based on the latest research. Perhaps you’ve watched Forks Over Knives, Food Matters, Fat Sick and Nearly Dead or Crazy Sexy Cancer. Maybe you’ve read the China Study. You’ve heard these diets can reverse and prevent heart disease and other illnesses, reduce cholesterol, inflammation and weight while improving moods and problems with stress. But you might be wondering where to begin and how to make this way of life realistic for you.

     That’s where we come in! We developed the Manifest Health nutritional counseling program to take the guess work out of eating a plant-based, health-promoting diet that will help you feel better than ever.  Let us support you. We work in all 50 states. Just call 503-926-4654 or send us an email at to get started!

You will:

  •          Reverse and prevent many chronic health conditions
  •          Drop unneeded pounds while eating delicious foods
  •          Cleanse and detoxify your body at a cellular level
  •         Have more energy and mental focus
  •        Begin to heal your body and mind
  •          Heal digestive problems
  •          Sleep better

Elisabeth Dunham, CNC, CHC, AADP
Certified Nutrition and Healing Coach specializing in:
Plant based nutrition for all tastes, from vegan to paleo
Health From the Inside Out via Manifest Health Now! 503-926-4654

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Guest Blogger ~ Kris Miller ~ Dos and Don’ts When Dealing with a Family Member’s Long-Term Care Insurance

kris miller

Dos and Don’ts When Dealing with a Family Member’s Long-Term Care Insurance


It is any person’s dream to live his retirement years in comfort and peace. But with the economicl crisis we’re facing right now, purchasing long-term care insurance seems to be a bit of a challenge. To help you deal with this task, here are a few doable tips that may prove to be valuable.


1.       Plan early.
You know we’ll all get there — the years when we need someone to do the bathing and even the clothing for us. And to make sure that your retirement years are full of comfort and adequate care, you have to plan ahead. Think about what you’ll need as early as now. Do you have existing medical conditions that you need to prepare for? Does Alzheimer run in the family? Because if you already have medical conditions which require a lot nursing and assisting, then it’s the right time to start saving up for long-term care.

2.       Do your homework.
Adequate information is really necessary. If you’re a daughter or a son trying to canvass for your folks’ guaranteed care for the first time, expect a tough ride. You have to look into your family’s financial capability; ask  your friends for referrals and suggestions;  get a hold of client reviews or feedback regarding potential insurance companies  and of course consult professionals who can explain to the family the different terms and choices suitable to your needs. Never ever make an impulsive choice or decision.

3.       60 is your number.
Make sure that there’s already a long-term care insurance purchased when you or your loved one turns 60. Some people deal with insurance policies later only to find out that they’re no longer eligible for a number of benefits due to medical conditions. So before you get to that stage when you’re physically challenged and different illnesses have already surfaced, make sure you’re indeed protected.

4.       Consider the policy’s daily benefit.
When choosing your policy, you have to consider its daily benefit. Take into account the hourly costs of nurses, daily costs of rooms and get those values by checking the rates of prospective nursing homes. Remember that their rates vary that’s why you’ll need to canvass and come up with a daily value that’s equal to or more than your estimated expenses. It won’t be helpful to incur a lot of out-of-pocket costs when that time comes.

5.       Deal with a reputable and trusted insurance company.
Do business with an insurance company that’s been in the industry for years because obviously, they have more experience. Do not make a choice solely on the basis of celebrity endorsements, misleading advertisements, pressure or anxiety. Relax. Check the company’s profile, its stability and credibility. Research about client feedback and also get the opinion of your trusted loved ones.


1.       Make impulsive decisions.
Don’t get pinned down when agents pressure you into purchasing the policy right then and there. Remember, not all agents are concerned about your welfare. Let’s face it. Some are just after closing the deal and making their commissions. So if your agent is using ridiculous means such as unbelievable comparisons and coercive strategies, ditch the guy.
Get lazy. Read!

Never ever pay for or sign anything without the full understanding of what you’re getting yourself into. Make sure you read the terms and seek the assistance of the insurance company or its representative to give light to your questions.

2.       Make out payments to the agent.

Don’t pay your agent in cash. Even if you trust the guy, remember that we’re not only talking about money here. You and/or your loved one’s welfare is also at stake. What you can do is send out checks or bank drafts payable to the company itself and not to your agent.

3.       Forget to get copies of your receipts.

You surely don’t want your hard-earned money go to waste. Make sure that you’re provided a receipt for every payment you make. If it has already been 60 days or more since your last payment and you still haven’t received the policy, you should contact the insurance company and your agent to find out what the problem is. Make necessary actions from there on.

4.       Be fickle-minded.
Switching to another policy is a big risk. Analyze its implications to the benefits that you’re supposed to receive, how much more money you’re going to spend and any possible refund that you may get from your current policy.


In reality, long-term care insurance policies are expensive but we can’t disregard the fact that they are very valuable. Getting one for yourself or for a loved one ensures that the beneficiary will receive the care that he or she deserves. So plan, save and purchase early towards comfortable and happy golden years.


Kris Miller, Estate Planning Expert and Safe Money Strategist, will guide you on how you can successfully prepare your retirement plan.  For more information on how Kris can help you, call (951) 926-4158 or email and see her #1 Best Selling book at