“The next major advance in the health of the American people will be determined by what the individual is willing to do for himself.”

-John Knowles, Former President of the Rockefeller Foundation

Of course, this quote could read: The next major advance in the health of all people will be determined by what the individual is willing to do for himself or herself. Are you willing to be willing? One of the remarkable women I was with on Sunday walked on stage and asked us this question. Were we willing to be willing [to take on the challenge of changing the habits that weren't serving us]?

It’s a loaded question. Powerful. Think about where you are right now – the status of your health, your career/business, your relationships with partner, family, friends, and colleagues. Do you feel well? Are you putting yourself at risk for disease with poor eating and lifestyle choices? Are you happy? Are you achieving your goals? Have you considered that if you are not living your best life you need to make changes? That’s not a bad thing, but it is a reality.

Change is defined as: to make the form, nature, content, future course, etc., of (something) different from what it is or from what it would be if left alone; a transformation. Taking this one step further, in order to affect change, one must make choices. As Albert Einstein said, ”Insanity is doing the same thing over and over again and expecting a different result.” If we want to change the result, we need to make other choices that will lead us down a new path. We might even have to step out of our comfort zone.

Think about the choices you make regarding your health and well-being. Do you get enough sleep? Do you eat appropriate servings of fruits and vegetables every day? Do you get enough exercise? Do you honor your body/mind/spirit to be the best you can be? If you answered no to any of these questions, what are you willing to do to make changes to your routine? With regard to John Knowles’s quote above, what are you willing to do for yourself to attain or maintain a healthy body and vibrant mind?

Remember that change is not easy and doesn’t occur overnight. The Stages of Change Model (SCM) outlines six steps relating to the mind/body stages we go through as we implement change. SCM was originally developed in the late 1970’s and early 1980’s by James Prochaska and Carlo DiClemente at the University of Rhode Island when they were studying how smokers were able to let go of their addiction to cigarettes.

The stages of change are:

• Precontemplation (Not yet acknowledging that there is a problem behavior that needs to be changed)
• Contemplation (Acknowledging that there is a problem but not yet ready or sure of wanting to make a change)
• Preparation/Determination (Getting ready to change)
• Action/Willpower (Changing behavior)
• Maintenance (Maintaining the behavior change) and
• Relapse (Returning to older behaviors and abandoning the new changes)

Individuals progress through the stages at their own rate. During each stage, a person deals with a different set of tasks and concerns related to the changing behavior. Through each stage one must ask, “what am I willing to do?”

Next Steps:

1. Think about changes you’d like to make: eat healthy foods, lose weight, exercise more, get more sleep…what can you do differently to be your best every day?
2. Review the Stages of Change model
3. Set realistic goals
4. Seek support (family, friends)

These steps will help you understand what works for you and what changes you can make to improve your health and well-being. If you are concerned about your nutrition and lifestyle routines and know you want to do things differently so you can best your best every day, contact me at jodi@bravowellness.com or call413-282-7286. At Bravo! Wellness, I work with my clients to create manageable lifestyle changes so they are able to achieve their greatest potential in life, health and business.

I don’t think I was ever good at New Year’s resolutions. As far back as I can remember, I made promises to myself that I couldn’t keep. “In the new year, I promise to go to the gym every day.” “I promise this is my last cookie – in the new year I’m not going to buy fattening food.” You can see where I’m going with this, right?

I set myself up for disappointment. Once I missed a day at the gym, there was no reason to even work on the promise I had made. I had already messed up which meant (as I believed then) that I was a failure so why bother? As for the cookie, well then I just negotiated with myself. I would rationalize that if I bought “non chocolate” treats like gummy bears that were fat-free, they were acceptable. But, once I ate the gummy bears I’d begin the sugar high-low cycle, then feel awful and go for the chocolate chip cookie because I “needed” it. And promise myself that it would be my last one…until the next one.

Over the past few years, as I’ve enjoyed a healthier lifestyle than the first forty years of my life, I’ve made great strides in embracing change and transforming habits that didn’t serve my well-being. I thought through why my promises were futile and why new year’s resolutions don’t work. It’s a subtle distinction:

Promise – a declaration that something will or will not be done;

Resolution – the act of resolving or determining upon an action or course of action, method, procedure, etc.;

Commitment – engagement or involvement.

The definitions* of promise and resolution explain something that may or may not happen. A commitment represents participation and connection, as in already taking part in the action.

To hold myself even more accountable than in the past, I decided to share with you the 12 commitments I made to myself. I wrote out 12 because of the year 2012, and then realized that, of course, there are 12 months in the year (and my birthday is on the 12th day…)

In no particular order, here are the 12 commitments I’ve made to myself for 2012:

1) Shut down at 9:30pm on weeknights (turn off computer and blackberry, watch mindless tv with Keith; knit, read.

2) Develop a meditation practice; set intention for the day each morning.

3) Make physical activity a part of who I am; cardio at least 3x/week, yoga at least 2x/week.

4) Set aside time each week to make sure home is clutter-free.

5) Healthy eating is a foundation of my existence.

6) Practice random acts of kindness.

7) Keep current on all financial matters (filing receipts, know all cc balances, label receipts when transaction occurs.

8)Set aside time each week to clean out email inboxes.

9) Set aside time each Friday to prepare schedule for following week.

10) Turn off phone and blackberry each day for time to focus and concentrate.

11) Create calendar with time to contact friends via phone and handwritten notes.

12) Prepare at least four new recipes each month.

It’s not that I don’t do some of the above 12 “commitments” already, but I do know that I can improve. I’m looking forward to the journey of 2012 and discovering more about myself. I have set the intention to serve my clients in even bigger ways this year and in order to do that I know that I need to honor the commitments I’ve made to me.

Have you been successful in keeping New Year’s resolutions? If so, to what do you attribute the achievement? If not, have you thought through what keeps you from reaching your goals? I wish you the best of everything in this new year and I want for you all that you wish for yourself. Decide that this is the year you will live your best life then make the commitment and do whatever it takes…you can do it!

*definitions from dictionary.com

Next Steps:

1. Write out commitments to yourself for 2012. Don’t feel pressured to include a long list. Commit to what feels natural to you to get you to the place where YOU want to be.
2. Make copies of your commitments. Place one near your nightstand so you see it first thing in the morning and when you go to bed. I believe it is also a good idea to keep a copy in your wallet so you see a visual reminder during the day.
3. Create a plan. Include “to-do” items related to your commitments in your daily planner so the steps become habits and not “extra” things.

4. Take time now to schedule a review of your commitments – perhaps once a month.
5. Register for my upcoming, complimentary tele-class so I can support you and provide resources to help you honor your commitments.

These steps will help you create a solid foundation to enjoy a balanced and productive life. If you are concerned about your nutrition and well-being, contact me at jodi@bravowellness.com or call 413-282-7286. At Bravo! Wellness, I work with my clients to create manageable lifestyle changes so they are able to reach their goals and maintain a healthy and fulfilling standard of living.

Thank you for your support. I appreciate you and wish you a beautiful life to live in the present moment with good health and happiness.

Take a moment to acknowledge the wonderful things in your life. Here’s a gratitude exercise to write on Thanksgiving: Make a list of five things for which you are grateful and five things you want to accomplish in the next 12 months. Fold the piece of paper and store it in a safe place such as in your journal or jewelry box or checkbook. It’ll be interesting to read your 2011 gratitude list and your 2012 goals next year.

Are you concerned about your nutrition and your lifestyle habits and want to look and feel better in 2012? Contact me at jodi@bravowellness.com or call 1-413-282-7286. At Bravo! Wellness, I work with my clients to create manageable lifestyle changes so they are able to reach their goals and maintain a healthy and fulfilling standard of living.

I know you are busy, so trust me when I say there is no judgment in this question: how often do you read product labels when food shopping? I completely understand that it becomes one more thing to do, and how many of us want to spend more time in the grocery store?

The problem is a food label can often be the key to treating illness, from a minor ache to a major health concern. Often there are hidden ingredients that can trigger a headache, cause an allergic reaction or contribute to inflammation and many other ailments. Eating healthily is the first step in treatment of disease and a food label can hold many answers to a lot of questions.

After I created this video I watched an episode of the Dr. Oz show. I was excited to listen to him share his concerns about trans fats just as I do in the video. Dr. Oz taught at my nutrition school so now you know I’m a good student, right? I pay attention so I can provide you with the most important and most up-to-date research so you can look and feel your best and live your best life.

Let me know what you learn from the video. And, of course, let me know if you have any questions.

You may be thinking I’ve lost my mind, that I’m encouraging you to eat bags full of Halloween candy and allow your children to eat the sugar and processed chemicals in candy. No, that’s not what I’m suggesting.

But, I got to thinking: if you act like a “meanie” and take the candy away from your kids they are not going to be happy. And who wants unhappy children? As an aunt who adores my nieces and nephews, I never want them to be unhappy.

Here’s a thought – use this Halloween as an opportunity to teach your children about the importance of self-care. Help them to understand why it is so vital to their well-being to take good care of themselves and make healthy food choices. Have them think about how they feel when their throat hurts and they have a fever (great time to talk about their immune system). Or, when their belly aches (how about that digestive system?!). Of course, they may not comprehend everything, but let’s face it, children are really smart and they will begin to put the pieces of the puzzle together.

Then, make a deal with them. Don’t just take away the Halloween candy, buy it from them so they can save money for the item they’ve been asking for or “exchange it” for something they want that will last longer than the candy. An iTunes gift card? A new sweater from their favorite store? New doll or action figure? New app for their iPhone?

You can determine any price range that is comfortable for your budget. The important message is that healthy choices are paramount for their well-being and sugar and processed food can compromise those efforts.

This Halloween you don’t have to be mean. Be the greatest parent ever and give your children the wisdom and knowledge they need to be their best and reward them for taking wholesome actions.

(After you’ve bought or exchanged the candy, throw it away. You don’t want to compromise your immune system with lots of sugar, do you? )

Have you noticed? Have you seen? Everywhere you look it’s an epidemic of mediocrity.

With the endless parade of me-too events and offers. From folks who think it’s good enough to copy what everyone else is doing. To roll out the old marketing Xerox machine. And launch cookie cutter events that leave you uninspired. Just to make a buck.

I am about to let you in on something new. Fresh. And different. That is going to take your mindset about business and life through the roof. With tips on how to use profits to make a massive difference in the world (as you know, I recently donated 10% of the Fit, Focused and Fabulous upgrade package to the Avon Walk for Breast Cancer).

My colleague Suzanne Evans has done it again!

It’s a one-of-a-kind Online Awards Interview Show. (You heard that right!) Featuring a parade of major players who are going to reveal the secrets of how they built their businesses. AND made a massive difference!

And the good news is: You can listen in to each interview with these business movers and shakers. Absolutely fr.e.e! (so if you are not listening Fit, Focused and Fabulous this week, I encourage you to sign up right now for the second annual Be The Change Awards).

These awards honor 11 entrepreneurs who are now only creating business but movements that are changing the world.

It’s a series of blockbuster interviews. With folks who are definitely NOT bit players. Or wanna-be’s. They are big time entrepreneurs who built powerful businesses. With honest-to- goodness, take it to the bank profits. Multiple six and even seven-figure businesses.

And in their interviews, they will reveal some especially exciting ideas for building your business and creating a life you love.

Many of these inspirational business leaders were at rock bottom and designed powerful, thriving, profitable businesses. You, too, can be the leader you dream of being.

Suzanne hand-picked each and every honoree. Shining examples of entrepreneurs who took it on. Who didn’t just create a business. They created a movement. That changed thousands of lives.

Yes, they created huge profits. But did it the RIGHT WAY. By making a difference as well.

You’ve never seen a red carpet like this before!

It’s truly a dream team of dynamic leaders. What is even more amazing is their generosity in sharing their stories with you.

These talented award-winning entrepreneurs will help you, once and for all, to say YES to the money you have always wanted. And the meaning you simply can’t live without. I know I’m ready to follow in the footsteps. Are you?

As always, to your health and happiness,

Next Steps:

1. If you haven’t listened to any of the f*ree Fit, Focused and Fabulous calls, there is still time. Sign up now.
2. Have you been dreaming of making a difference but don’t know how? Listen to the Be The Change Awards.
3. Decide what change you want to make in your life TODAY and commit to it.
4. Clear your head. Take a walk. Breathe. Enjoy who you are and what you bring to the world.

These steps will help you be more authentic in business and life. Be the best YOU possible. If you are struggling to find your path to healthy living and want to discuss how you can live a more vibrant life, contact me at jodi@bravowellness.com or call 413-282-7286. At Bravo! Wellness, I work with my clients to create manageable lifestyle changes so they are able to reach their goals and maintain a healthy and fulfilling standard of living.

Breast cancer affects one out of seven females (and it finds men, too). It is a disease for which there is no known cure at this time, though scientists valiantly seek answers in studies throughout the world. Certainly more information is known about some of the causes, but there isn’t a sure way to prevent a breast cancer diagnosis. Choices you make can help improve your chances for successful treatment and survival with early detection.

Regular self-breast examinations, performed at the same time each month, are one of the most important actions you can take for your health. Done month to month, you are able to detect any changes that otherwise might not be discovered until your annual mammogram. A few months or a year is a long time in the life of a tumor, so committing to regular self-examinations is critical for your health. Keep a log, including the month and notes about any changes you notice in your breasts. Consult with your doctor immediately if you notice any of the indications of a possible tumor or if you are uncomfortable with a change that develops in your breast(s).

Speaking of mammograms, it is important to note that there is controversy about the procedure. They have become the standard for breast cancer detection, but they cannot prevent or cure the disease. And, many researchers and activists believe the radiation from mammograms may actually be a cause of breast cancer. You can read more about this very important topic here. Breast thermography, researched for over 30 years, is gaining more respect in the health care industry for its ability to detect tumors even sooner than mammograms. Using no radiation or compression, thermography examines the changes in the temperature and blood vessels of the breasts to detect cancer or pre-cancerous growth. Learn more about breast thermography here. {please be sure to consult with medical professionals you trust to determine your best course of action}

Of course, the food you eat affects your health. We see that time and again in studies related to diabetes, obesity, heart disease, and many other health challenges. To reduce your risk of breast cancer, fruits, vegetables and whole grains with antioxidant properties are a must in your diet. For example, increasing your intake of cruciferous vegetables with phytochemicals known as indole-3-carbinols such as cabbage, cauliflower, broccoli, kale and brussels sprouts can assist your body in producing a safer and beneficial type of estrogen, 2-hydroxyesterone and reducing the tumor-promoting estrogen, 16-hydroxyestrone.

Spicing up your life is also a good way to include cancer-fighting foods in your diet. If you are not already, add these powerful spices to your food:

• Turmeric
• Saffron
• Rosemary
• Ginger,
• Dill
• Thyme
• Garlic
• Peppermint
• Oregano – ranks highest for antioxidant content

Fiber is also a must for your diet because it helps the body rid itself of toxins and other waste building up inside which can lead to adverse reactions in the body. In addition, fiber helps the immune system function properly. Lentils are a great source of dietary fiber as well as iron, protein, and potassium. In addition to the cancer-fighting properties of the fiber, lentils help lower cholesterol and manage blood sugar disorders because the high fiber prevents blood sugar levels from rising too rapidly after a meal. Other delicious sources of fiber include strawberries, raspberries, blackberries, plums, pears, apples and nuts. And please don’t forget about kale (such a powerhouse!), collard greens and swiss chard! Fiber never tasted so good.

Next Steps:

1. Schedule self-examinations with yourself. Make a note in your calendar so you are doing the exams the same time each month.
2. Add more fruits, vegetables and whole grains to your diet. Have fun by trying new ones each month.
3. Spice up your life. Try them all and see which ones you like best. Think about your favorites dishes and substitute different spices for variety.
4. Don’t forget about exercise – engage in regular physical activity to keep your body strong.

These steps will help your incorporate cancer-fighting foods into your diet. If you are concerned about the foods you eat and want to discuss how you can live a healthy, more vibrant life, contact me at jodi@bravowellness.com or call 413-282-7286. At Bravo! Wellness, I work with my clients to create manageable lifestyle changes so they are able to reach their goals and maintain a healthy and fulfilling standard of living.

About a year ago, I was told I was borderline hypothyroid. Although I didn’t like hearing that, it did help to explain some of the things going on inside my body. I also knew it meant I needed to do a lot of research and find out what foods would nourish my thyroid and what foods might contribute to the uncomfortable symptoms. Today I’m going to focus on soy.

Soy has goitrogens which can negatively impact thyroid function when consumed in high amounts. Maybe some tofu once a week is OK. The problem is that with soy in virtually all processed food, it is very easy to consume “high amounts” and not even realize it.

Another major concern is that approximately 99% of soybeans are genetically modified and contain the highest percentages of pesticide contamination. Soybeans also contain phytic acid which can block the absorption of minerals such as calcium, magnesium, copper, iron and zinc. Adding insult to injury, soy also has enzyme inhibitors that can reduce the effects of enzymes necessary for proper protein digestion.

I knew I wanted to eliminate soy from my diet and told myself I would “try.” Yep – I was setting myself up for failure. As Yoda said in Star Wars, “Do. Or do not. There is no try.” I promised myself I would stop eating the “healthy” protein bars with soy protein “tomorrow” and that the cup in my hand was the last Starbucks soy latte I was going to drink. This continued for way too long, I’m embarrassed to admit.

Finally, I asked myself, “Jodi, what would you tell a client to do if they were “trying” to eliminate soy from their diet but weren’t succeeding?” Light bulb moment: I would coach my clients about making the DECISION to eliminate soy and that’s what I needed to do! And so I did. On August 30 I made a decision that as of September 1 I was eliminating soy from my diet. It’s now October 5 and I have not had a soy latte since the end of August and I haven’t eaten the protein bars that I know have soy in them.

Last week when I wasn’t feeling well, I couldn’t sleep and went to the kitchen to make a cup of tea. I boiled the water and pulled out a random bag of tea from the cabinet. It wasn’t a brand we usually have around and I’m really not sure where it came from. It was green tea and I wanted to be sure there wasn’t any sweetener added. The good news, no sweetener. The bad news- it contained soy! Oh the irony – I’m avoiding soy lattes but there’s soy in the tea in my apartment! Fortunately, I had plenty of tea to choose from and skipped that bag of green tea.

But, it got me thinking. Is there soy in the other teas in my cabinet? Oh that would really make me mad! I looked at my box of Tazo Zen tea (which I also always drink at Starbucks since I’m no longer ordering a soy latte). It listed natural flavors and I started to freak out thinking that could mean soy. While steeping my tea in the middle of the night, I went online and sent a message to Tazo asking about soy. I received an email response less than 24 hours later assuring me there was no soy or lecithin in Tazo teas. Whew! Relief.

Valuable lesson re-emphasized: read food labels. It is imperative you know what is in the food you are going to eat. The ingredients have a huge effect on your body and your life.

What decision can you make, today, to positively impact your health and well-being?

Next Steps:

1. Make one decision today that you’ve been thinking about or trying to do for a while.
2. Notice the effect the decision has on your life and well-being.
3. Read food labels so you know what you might be eating.
4. Take good care of yourself and begin boosting your immune system so you are prepared for cold/flu season.

This assignment will empower you to make changes you know you want to make for your health and well-being. If you are concerned about the foods you eat and want to discuss how you can live a healthy, more vibrant life, contact me at jodi@bravowellness.com or call 413-282-7286. At Bravo! Wellness, I work with my clients to create manageable lifestyle changes so they are able to reach their goals and maintain a healthy and fulfilling standard of living.

The memories of September 11 were tough enough, then the Russian plane crash with (new) loss of life. I just can’t fathom a whole hockey team gone – in an instant. Reminders to be so grateful for all that I have, all that I’ve accomplished and all my big goals and dreams that I work for day after day. Novak Djokovic, after winning his first US Open (tennis) title, said to the New York City crowd, “My thoughts and prayers go to the victims of the September 11th attacks and their families. This (the tennis match) is fun, it’s sport. That’s life. We [the professional players] are so lucky to do what we love every day and make a living from it. We appreciate your support.” Gratitude.

I need to ask, What about you? Are you going for it? Are you aiming high? Please do! Don’t sell yourself short because you can do it! Remember Bela Karolyi, the US women’s gymnastics coach, cheering the young ladies in the Olympics: You can do it, he shouted! And they won the gold medal. Tell yourself you can do it – and believe it. Have faith in your abilities. Make the decision to be who you want to be. It takes courage, strength, faith, commitment and action.

I’d love to share a message Amy wrote after visiting New York City. I remember how much fun we had exploring my backyard – Grand Central Station, Fifth Avenue, Broadway…every street we walked on offered something new. I have access to it every day and too often I let the details slip by. Amy’s childlike wonder on that day was a magnificent reminder to open my eyes to what is in front of me, and to believe what you can achieve and make it happen.

On September 11, Keith and I took a long walk. It was poignant. I was with the man I adore in a city I love building a business I’m so proud of, thinking of my friends and family, and saying prayers for the victims and their families. I pray for the dead that they may rest in peace and for their families – that they may find strength from all of us who grieve for their losses and live their life to the fullest in honor of their loved ones.

Thank you for allowing me to be sad this week.

Next Steps:

1. Allow yourself to feel your emotions. If you are happy (yes, clap your hands!!), be happy. If you are sad, feel the sadness. Understand your emotions and work through them.
2. Keep a Gratitude Journal. Write down five things each day for which you are grateful. Could be as simple as “No traffic today” and as celebratory as “I got the promotion I wanted” or “I got the job!”
3. Go outside. See what you notice. What’s different? Do you know what’s in your own backyard?
4. Give someone a hug or say, “I love you.” See how much joy it brings them – and you.

These steps will help you find strength to live a fulfilled life by appreciating the good and working through the tough times. If you are concerned about your emotional eating habits, mindset and lifestyle choices and want to discuss options for change, contact me at jodi@bravowellness.com or call 413-282-7286. At Bravo! Wellness, I work with my clients to create manageable lifestyle changes so they are able to achieve their greatest potential in life, health and business.

Sleep is vital to our well-being. Do you remember your mother or father putting you to bed as a young child, telling you it was important to get a good night of sleep? Indeed, they were not only right, they were setting you up for a healthy life. Our bodies NEED the hours of sleep to relax and rejuvenate in order to function properly day after day.

Our circadian rhythms establish normal sleep patterns. They revolve around a 24-hour period and are associated with the rising and setting of the sun. In fact, the Latin root for circadian means “about a day.” Of course, circadian rhythms are sometimes adjusted by specific circumstances and habits; for example travel schedules and working a night shift. But, when inner clocks are continuously disturbed by diet, daily habits and stress, the body cannot regulate itself and chronic health problems are often the result.

The immune system is severely compromised by a lack of sleep. When a doctor says, “take two aspirin and call me in the morning,” it means that in addition to any medicine, a sick person MUST rest to strengthen their immune system and feel better. Recently, I was told that your body’s response to the flu vaccine is affected by sleep – the amount of antibody your body builds against the flu can be affected by as much as 50% if you didn’t get enough sleep before receiving the vaccine. Pretty shocking, isn’t it?

In case I don’t have your full attention yet – let me tell you about the importance of sleep and weight management. I had the opportunity to listen to a class with Dr. Shawn Talbott, a nutritional biochemist. He explained that a lack of sleep leads to an increase in cortisol (primary stress hormone). High levels of cortisol affect weight in two ways: first, it is a potent appetite signal, telling our brains we are hungry…for high carbohydrate/comfort foods. Think of the cavemen and the fight-or-flight response – in a fight for their lives, they ran for survival and then their brains got a signal, “You survived. Now re-fuel for more energy.” Secondly, high cortisol tells the fat cells in the b elly to store as much fat as possible in the body’s mid-section, as close to the vital organs as possible.

A study at the Psychobiology Department at the Federal University of Sao Paulo in Brazil also analyzed the effect of sleep on weight management. Several researchers investigated variations in sleep and its role in triggering metabolic disorders. Their findings showed that individuals who sleep less have a higher probability of becoming obese due to an increase of ghrelin (hunger hormone) and a decrease of leptin (satiety hormone).

Individuals who do not get enough sleep are also at high risk for type-2 diabetes. According to researchers at the University of Chicago Medical Center, “suppression of slow-wave (deep sleep) in healthy young adults significantly decreases their ability to regulate blood-sugar levels and increases the risk of type-2 diabetes.” Many other studies support these findings.

A consistent, sufficient sleep pattern is clearly essential for the dietary balance of the body. When considering health and well-being, sleep is as important, if not more so, than wholesome eating.

Next Steps:

1. Set up your life so you are able to enjoy good, quality sleep every night. Make sleep a priority when scheduling your day.
2. Watch caffeine consumption to make sure it is not affecting your ability to fall asleep.
3. Sit quietly for at least 15 minutes before lying down (read a magazine, write in your journal…watching television does not count.)
4. Play calm, soothing music while you are getting ready for bed.
5. Spritz lavender essential oil around your bedroom or pour some on a cotton ball and place near your pillow.

These steps will help you prepare for a good night of sleep to genuinely nourish your body, mind and spirit. If you are concerned about your sleep and eating habits and want to discuss options for change, contact me at jodi@bravowellness.com or call 413-282-7286. At Bravo! Wellness, I work with my clients to create manageable lifestyle changes so they are able to achieve their greatest potential in life, health and business.