When I was a kid, I grew sunflowers in our family garden. I was very excited, because this was the first thing that I had planted and nurtured all on my own. All summer long, I put my heart and soul into cultivating my plants. I watered them daily and pulled the weeds that sprung up around them. And my sunflowers grew to tall heights, ripe with seeds. 

When it was time to harvest my plants, I put them into our storage shed to dry, where I promptly forgot about them (out of sight is out of mind, especially when you’re a pre-teen enjoying the lazy days of summer). When I finally remembered my sunflowers, I went to collect the seeds and found that the fruits of my labor were gone! Mice had snuck into our shed and had picked my sunflowers clean. 

You Will Reap What You Sow 

I learned a valuable lesson that summer that has stuck with me through the years: Don’t put your heart and soul into growing your dreams and then shut them away where they wither and die. Instead, reap what you sow and enjoy the efforts of your work. Make a salad, can the fruit, or share your abundance with your neighbor. (In other words, finish your education, start that business, improve your love life, or follow your heart’s desire.) 

I know so many people who start down the path toward a dream or a goal and when the going gets a little rough, or they reach the smallest roadblock, they abandon their destination and take the easy way out. In this case, you will also reap what you sow, which will most like be regret. 

Plant the seeds of your dreams, and follow them through to fruition. By doing so, you will honor your higher self and live a more fulfilling life.

To get the Daily Inspiration and life coaching you need to reach for your dreams, visit 5 Minute Self-Help.

We live in a cynical world where the publicized news is mostly bad and there is a crisis brewing in nearly every country. But even though we are bombarded with negative messages each day, there are many ways to rise above the doom and gloom and live a more spirit-based existence.

This article outlines a 7-day plan for leading a more spiritual life. Apply these techniques to your life day-by-day, and within one week you should feel happier, more joyful, and enlightened!

Day 1: Perform random acts of kindness. We’re starting out with something easy, because everyone is in a position to share kindness. Whether it’s holding the door open for the elderly woman entering the bank or bringing your co-worker coffee, find little ways throughout your day to be randomly kind.

Day 2: Watch for spiritual signs. Today your assignment is to watch for signs that have a spiritual message. An angel emblem somewhere or the word “Hope” on a billboard are just a couple of ways that spiritual signs will speak to you. When you recognize a spiritual sign, acknowledge it and feel your spirits lift in response.

Day 3: Have an attitude of gratitude. When you wake up on day 3, make the choice to have a have an attitude of gratitude. Look for the good in everyone, everything and every situation and be grateful for every lesson there is to learn today.

Day 4: React from the heart. Your assignment for this day is to make every decision a heartfelt one. Throughout the day, pause before you do something and silently ask, ‘What would my heart like me to do here?’ And then listen quietly for a gentle nudge that points you in a direction. If you don’t receive a clear answer, try closing your eyes and putting your hand over your heart before asking for clarity.

Day 5: Turn routine into ritual. As you’ve noticed by now, your assignments are getting progressively more challenging. But I’m confident that you’re up to the task! Life can be very routine and mundane, which has the ability to drag you down. So today, you are going to turn routine tasks (like showering, washing the dishes, or running errands) into rituals. As you go through each segment of your day, stop for a moment and make sure that your mind is 100% on the task at hand. Instead of planning your grocery list while driving your kids to school, for example, talk to them about their day ahead and be fully present in the conversation.

Day 6: Detach from the drama. It’s so easy to get caught up in the drama of your own life as well as the lives of others, including the artificial lives on T.V. That’s why, today, you are going to detach from all of the drama. If a friend or loved one tries to pull you in, change the subject if possible or walk away if you have to. And don’t forget to turn off the T.V., or at the very least watch something uplifting. You cannot lead a spiritual life if you’re feeding on the negativity of drama!

Day 7: Visualize your desired outcome. Congratulations! You’re almost there. Your final assignment is to visualize your desired spiritual outcome for the weeks ahead. One example would be, ‘I desire to hold on to an attitude of gratitude while spreading kindness and continually being watchful for spiritual signs.’ Whatever you desire in your quest to lead a more spiritual life, hold on to that vision throughout the day.

Learning to lead a more spiritual life takes conscious effort on a daily basis. Although your experience won’t be transformed in a single day - or even a single week - if you continue to practice the techniques outlined in this article, you will experience transforming change.

If you pay attention to entertainment media, you may recall reports of Britney Spears being spotted with modafinil, a prescription stimulant used to increase mental alertness. Sold under the trade name Provigil in the U.S. by Cephalon, Inc., modafinil was also featured on “CSI: Crime Scene Investigation.” The show’s resident bad boy, Warrick Brown, was caught abusing the drug during a stressful time in his life when he wasn’t sleeping well and was having trouble staying alert at his night job.

Modafinil is FDA-approved in the U.S. for treatment of narcolepsy, obstructive sleep apnea and shift work sleep disorder. However, the drug is gaining popularity for its promising treatment of many “off-label” medical conditions, such as ADHD, depression, fibromyalgia and weight loss. 

Modafinil Promotes Wakefulness

Although modafinil has been compared to amphetamines in action, the two stimulant drugs are distinctly different. Amphetamines (both legally prescribed and illegally sold) increase heart rate, increase breathing rate, increase blood pressure and in some cases, dilate the pupils and interfere with sleep - effects that are decidedly undesirable. But the stimulant effects of amphetamines also decrease appetite, which makes it easier to lose weight. And that’s why many people continue to take amphetamines, even though they have proven harmful health actions.

Clinical studies have shown that, like amphetamines, modafinil improves wakefulness and mental alertness without disrupting normal sleep patterns and without the other harmful side effects. So, how does the drug work? According to Cephalon, “Although its exact mechanism of action is not known, it is believed to work selectively through the sleep-wake centers to activate the cortex of the brain, which is essential for wakefulness. Provigil promotes wakefulness without causing generalized stimulation in the brain.”

The Clinical Evidence

A quick search on Pubmed, a database of peer-reviewed medical research studies, reveals nearly 600 references to modafinil. When reviewing the scientific literature, some studies report unexpected weight loss as an unanticipated outcome among research participants. Like amphetamines, this is attributed to appetite-suppressing properties and stimulant effects. But, unlike amphetamines, modafinil does NOT typically increase heart rate at therapeutic doses.

A study in the “Annals of Clinical Psychiatry” reported that one test subject experienced modafinil-associated weight loss of 40 pounds over the course of one year. The authors conclude that this finding warrants additional study to evaluate the effectiveness of the drug for weight loss.

Another study conducted by the Weight and Eating Disorders Program at the University of Pennsylvania found that, “Like amphetamine, modafinil reduced the amount of food consumed and decreased energy intake . . .” The authors state that, although further studies are needed, the drug may be a good treatment for obesity because it provides a positive weight loss outcome with few adverse health reactions.

A Magic Bullet to Lose Weight

Although the best formula for weight loss is a healthy, portion-controlled diet combined with regular exercise, it’s exciting to anticipate the possibility of modafinil becoming the next magic bullet for the treatment of obesity. An overweight person that loses just 10 percent of her body weight reduces the risk of developing serious health problems like diabetes and significantly improves quality of life.

Modafinil is a serious prescription drug that requires close monitoring by a physician. If you’re interested in trying this magic bullet to help you lose weight, talk to your doctor about it. Do your research about the off-label uses for this drug to make an informed choice. And don’t forget to eat right and exercise!  

It’s tough to lose weight alone. Get all the guidance and support you need to lose weight and keep it off - forever - at 5 Minute Self-Help.  

I have parking karma. If you don’t know what this is, it’s the ability to manifest parking spaces even in the busiest downtown business districts. And it’s based on the Law of Attraction. 

My parking karma started out as a game. I read a book on manifesting things in the physical world using the Law of Attraction and the author suggested starting with something small, like parking spaces. Whenever I had to go somewhere, I would perform the simple ritual. Soon, without failing, I would have a great parking space waiting for me wherever I went. Often in the front row! 

This Law of Attraction game was fun and I played it all the time: before going to the grocery store, the bank, the post office. I got my kids involved, too. Every time we would pull into an open space in a crowded parking lot I would turn to them, grin ear-to-ear and we would say in unison: “Parking karma!” 

I acquired my parking karma about 10 years ago. If you want to try it for yourself, the simple steps are below.                                               

Step 1: Just before leaving for your destination, close your eyes and quiet your thoughts. Center yourself between heaven and earth. Take some deep cleansing breaths in through your nose, out through your mouth.

Step 2: Visualize your destination and the parking areas surrounding it (this really works best if you are familiar with your destination - when you master parking karma, you will have an easier time manifesting parking spots in unfamiliar surroundings). See the destination in your minds eye. Notice the nearby landmarks. Picture people coming and going, taking care of business. 

Step 3: Now, visualize yourself driving to this destination. Notice the song on the radio, the speed you’re traveling at, weather you have the heat on or the AC. Picture yourself driving up to the destination and pulling into the perfect parking spot. Continue your visualization to see yourself parking, getting out of your car, locking things up and walking to your final destination. Look back and see your car parked in the fabulous spot and smile, knowing you have parking karma.

Step 4: Next, it’s time to get in your car and follow the physical path that you have created in your visualization. Hold on to the conviction that when you arrive where you need to go, your parking space will be waiting for you. 

Anyone can use the Law of Attraction to develop parking karma. All it takes is practice and perseverance. Have fun!

You can master the Law of Attraction with help from the life coaches at 5 Minute Self-Help. They’ll walk you through each step of the process, from seeing to believing to taking action. With the right kind of support, you can manifest the life of your dreams!

“We are a lot like Mother Earth,” Hope Faith, naturopathic physician, licensed midwife and colon therapist told me when I asked about her philosophy of detoxification. ”We are loading down the earth with toxins and we are starting to have problems.”

Comparing the overload, overuse and mistreatment of the earth to what we have done to our own bodies, Dr. Faith refers to the book, The Secrets of the Soil, which talks about the havoc that is wrecked on the earth from over processing the soil until it has become diseased.

“Our bodies,” she explains, “are becoming overwhelmed by our environment. There’s so much out there in the way of toxicity and pollution that we’re starting to see more degenerative and immune deficiency diseases. Chronic fatigue is rampant and of course there’s AIDS.”

Dr. Faith believes that now, more than ever, detoxification should be a vital part of every person’s health maintenance program. People would not be so vulnerable to disease if their systems weren’t so overloaded. Periodic detoxification helps take some of that load off, similar to taking regular vacations from work.

Toxins Weaken the Body

“The body,” Dr. Faith states, “has a normal detoxification process. It would cyclically detoxify on its own if we were living an easier life.  But people are working 12 hours a day, grabbing food whenever they can and they don’t have time to slow down. So the body’s detoxification ability is suppressed.” This translates into more colds, flus, sinus infections and upper respiratory problems - just to name a few illnesses that start with toxic overload. 

Because the system has nowhere to dump its toxins, it starts to overgrow bacteria, becomes more susceptible to circulating viruses and activates viruses that are already in the body.

The process of detoxification is very individualized. “If you take a person who’s really ill,” Dr. Faith reasons, “you can overwhelm their system by detoxifying too fast or too strong. You really need to know what condition a person’s health is in and what’s impacting their lives already.” She finds that the best route is to follow the lead of her patients. Many of them have educated themselves about their bodies and like to have control over their health. 

The Pitfalls of Detoxification

When asked about the pitfalls of detoxification, Dr. Faith responded with a very common stumbling block encountered in today’s world.  “In our society, we have this ‘push-it’ attitude that implies that more is better. What happens in detoxification is that people expect way too much from their bodies. They’re working a lot of hours, not eating great and all of a sudden they decide they want to do a cleansing program. I think they can weaken the system if they push too hard and they might quit because they become discouraged.”

Other common errors people make, says Faith, is to break their detoxification with the worst kinds of foods or go into it thinking that fasting is a magic pill.  ”Most people are living a pretty fast-paced lifestyle and fasting takes a lot of preparation. I think if it’s not done in a gentle way, it doesn’t help the body.”  Dr. Faith encourages an approach that includes resting, decreasing stress and fasting of another sort: from work!

Detox Diets: A Better Way to Go

“I think detoxification diets are more effective in this day and age,” Dr. Faith admits, “than fasting.”  This would entail a diet that is very low in fat and would exclude animal products, dairy and fast food. “Food it would include is vegetables, fruits, whole grains, nuts, seeds, juices (especially live juices), herbal teas and cereal.”

She suggests a minimum of two weeks on this kind of diet, with modification if the person is having trouble adhering to the protocol. Staying on this diet for an entire month would be even more ideal, especially if someone is using things to cleanse the bowel and work on the liver to get an overall detoxification of the system.

There are benefits of extending a detoxification diet. “I’ve had people do that detox and find that it is really easy to move into a different kind of eating style because they stopped habits like coffee and sugar. They find that they can do without or they actually feel better without those things.”

Dr. Faith does caution those thinking about detoxifying to make sure that it is an appropriate time in their life for this process.  ”There’s been many times,” she says, “when I started at detox and realized, hey, this is not a good time.  I’m under too much stress, it’s too cold for me or I’m not ready mentally or spiritually right now. And so I wait until my body says it’s time.”

Colon Hydrotherapy

Are there options if you’re not ready to embark on a detoxification program, but would still like to cleanse the body?  Dr. Faith feels that colon hydrotherapy can fill this need.  As an example, she talks about an elderly patient with terribly arthritic knees to illustrate the benefits of colon hydrotherapy.

“I talked to this woman about diet and herbs. She wouldn’t take anything, she wouldn’t make any changes in her diet. But she had colonics every week and they were the only things that helped her to be able to walk up and down her stairs. When she didn’t have her colonics, she’d be really stiff and in a lot of pain.” Cleansing the system with colon hydrotherapy, Dr. Faith explains, is another way to create a positive impact on your road to optimal health.

A Spiritual Experience

As for her own experience with detoxification and colon hydrotherapy, Dr. Faith relates an element of spiritual uplifting. “I did an extensive detox and moved an incredible amount of stuff out of my colon. I felt lighter in my body. I felt alive and energized. I felt this incredible peace inside.”

After all, when your body is weighed down, and in survival mode trying to deal with all the toxins, it’s hard to be spiritually uplifted.

* * *

If you like this post, you can get more interviews and articles like this one — plus unlimited self-help coaching — at  5 Minute Self-Help.

Everyone wants to achieve some measure of success in life. But there are some people who are afraid of taking the risks needed to achieve the rewards of success, which limits their potential and actually kills the thrill of living a full life.

If you think it’s the fear of failure that holds people back, this isn’t always the case. Sometimes, it’s the fear of success that allows us to sabotage our hopes of achieving a particular goal. In fact, there are some people who, when they are just on the brink of something wonderful, suddenly walk away or end their quest without explanation.

This fear - the fear of success - is altogether different than the fear of failure, yet it holds the same power when the going seems to get too tough, or when the light at the end of the tunnel is clear, but the thrill is more in the journey than the final destination.

If you experience a fear of failure (or of success), there are several things you can do to fight that fear. Below is a five-step self-evaluation process that will help you figure out what you’re afraid of so you can fight the fear head-on. 

1. Determine what it is that is holding you back. What is the ultimate fear?

2. Re-examine your life and try to pinpoint the first time you experienced this type of fear.

3. Talk with a friend or a professional who can be objective about your situation and shed light on what’s really getting in the way of your goal.

4. Make a list of your previous “failures.”  Write down what stopped you from succeeding and note the reasons why you consider these to be failures.

5. Review your list with an honest assessment about your fear. Self-realization is important at this point. Once you determine why you failed, you can then understand the fear behind it. Was the goal too difficult to reach (fear of failure)?  Or, perhaps the success was too difficult to handle (fear of success)?

True fear is a genuine feeling that something negative will happen, not a make believe excuse to avoid taking action. It comes in all shapes and sizes and can lead to anxiety attacks, panic attacks, generalized anxiety, and the overall belief that reaching for that brass ring will yield nothing, or worse, doom. But, by following the five steps outlined above, you can fight the fear of failure (or success) head-on - and win!

As a member of 5 Minute Self-Help, you can get the personalized support you need to succeed. For just $5, you get access to great tools and resources and unlimited coaching. There’s nothing to fear about that!

If you’ve ever heard the term “detox diet,” you may have wondered if this was something you should incorporate into you weight loss, weight management, or health maintenance routine. Before you can make that decision, however, you must first understand the basics of detox dieting. Because what you don’t know, could hurt you.  

The Detox Diet Explanation

The main purpose of a detox diet is to help your body eliminate stored toxins. What, exactly, are toxins? These are substances like preservatives, pesticides, heavy metals, and your own waste products that the body has been unable to eliminate.

There are many ways to approach detoxification dieting and each approach requires the dieter to undergo lifestyle or dietary changes for a period of time. Detox diet tactics include:

• Water or juice fasting
• Food combining for optimal digestion
• Calorie restriction/elimination of specific foods
• Herbal supplements to assist the body in detoxifying

If you’re thinking about trying a detox diet, there are a number of things you should consider first.

Timing: The process of detoxifying the body usually makes you feel worse before you feel better. That’s why it’s important to time your detox wisely. Don’t embark on a major body cleansing program if you’re working 10 hours a day, six days a week or are going through a major life change like a death in the family, a divorce, or a home move. Instead, try to time your detox around a long weekend or quiet time of the month.

Research: Do your research about specific diet options to ensure that you are prepared to make the commitment and sacrifices outlined in the program you choose. If you decide to try a live juice fast, for example, can you truly afford to buy the organic raw produce required to make your own live juices several times a day? Or would it be easier to detoxify using herbal nutritional supplements while eliminating specific food groups?

Side Effects: Detox diets are designed to cleanse your body while giving your digestive and elimination systems a “break” from their daily routine. Because of this, a detox diet will probably leave you feeling extremely hungry and low on energy, especially during the first day or two. Headaches, irritability, and insomnia are common side effects as your body begins to eliminate the toxic waste it has accumulated. The good news is, these rather negative effects are only temporary, and when they are gone, they’ll be replaced with feelings of lightness, well being and increased energy.

Start Slow: If you’re new to cleansing diets and detoxification, consider choosing an option that lasts only a day or two your first time around to see how your body handles the process. If things go well, your next detox diet could be a longer program that is designed to produce more dramatic results.

Consult Your Physician. Detox diets are a shock to you’re a system and should always be preceded by a visit to your doctor to ensure that you’re healthy enough for the diet you choose. You doctor may be able to suggest a detox diet that is safe for your system and will support your current state of health.  

Defining Your Detox Diet Goals

One more aspect of detoxification that should be considered before beginning is: What are your goals around a detox diet? Do you want to lose weight?  Have more energy? De-bloat after a vacation? Or maybe this is your first step toward a more natural lifestyle. These are all common - and valid - reasons to consider a detoxification diet. Answering honestly will help you discover which diet will help you realize your goals. 

It’s important to be realistic in your expectations around a detox diet - a five-day juice fast, for instance, won’t make up for 15 years of yo-yo dieting or erradic exercise habits. Education, preparation, and commitment are your best tools for success. Research your choices, understand the side effects, create your goals and make sure that, whatever detox diet you choose, you’re supporting better health rather than putting yourself at risk.

With warmer weather just around the corner, it’s time to shed winter weight gain. Forget fad diets and fasting, a new approach to eating will help you lose weight and keep it off. Volumetrics, developed by Barbara Rolls, Ph.D. and outlined in her book The Volumetrics Eating Plan (Harper Collins 2005), doesn’t eliminate food groups. Instead, it uses common sense and simple math to help you calculate the energy density of foods and make choices based on the numeric outcomes.

Energy density relates to how many calories a food contains in a portion size or volume. Fried foods, cookies and chips have high density. Fruits, vegetables and fat free dairy products have low density. Lean proteins fall somewhere in between.

Studies have shown that people tend to eat the same weight of food each day. By choosing less dense foods, you consume fewer calories in your quest for fullness by volume. For example, a three ounce portion of lean ground beef has approximately 190 calories. The same size portion of skinless chicken breast is 140 calories. And three ounces of tuna canned in water has only 98 calories. The tuna is the least energy dense choice, followed by the chicken breast. But the quantity of each example is exactly the same.

Fat and water are factors that help determine density. At nine calories per gram, fat is the most energy dense food. At zero calories, water is the least energy dense. Cutting fat and adding water-rich foods will leave you full and satisfied - and one step closer to fitting into your warm weather clothes! (This is especially helpful if you hate to cook because raw fruits and vegetables - which are not energy dense - need minimal preparation.)

Calculating the Energy Density of Foods

Calculating a food’s density is easy. On the nutrition label, find the serving size weight in grams and the calorie count. Divide the number of calories by the number of grams to find that food’s energy density.

Foods with a density of less than one are ideal. Foods between one and two should be eaten in moderation. Foods that calculate two or more should be consumed in limited quantities.

Not surprisingly, a four-ounce portion of raw carrots (113 grams, 22 calories) packs a .2 energy density. The high water and fiber content and zero fat in carrots make them an ideal choice.

Fat free pretzels, on the other hand, have an astonishingly high density for a food that is touted to be diet-friendly. One ounce of pretzels (28 grams, 100 calories) has a whopping 3.57 density. Attribute this to lack of water and fiber.

One cup of fat-free cottage cheese (113 grams, 70 calories) is a smart lean protein choice at just .67.

Three Courses to Volumetrics Success

A three-course meal following the Volumetrics principles can be a highly satisfying way to cut calories without cutting enjoyment. Savor each course, eating slowly and deliberately.

Course 1: Soup

One serving of fat free broth-based soup

Course 2: Salad

Hearty mixed greens and chopped vegetables topped with low-fat or fat-free dressing

Course 3: Entree

3-4 ounces of lean protein

One serving of whole grain rice (or similar)

One or more servings of steamed vegetables

Need dessert? Opt for fresh fruit or a fat free pudding or Jell-O cup.

Consider getting your meals delivered if you’re having problem coming up with appropriate Volumetrics meals. Bistro MD or Chef’s Diet are two great resources for meal delivery.

What About Indulgences?

Everybody has a favorite food vice. But before you indulge, consider the following:

• A Hershey bar has a high energy density of 5.58
• A 12 ounce, 150 calorie beer is only .44
• A 4 ounce, 100 calorie glass of wine scores a .88
• One ounce of honey roasted peanuts delivers a whopping 5.82 energy density

When treating yourself, the key is to practice moderation and portion control.

An herbal body wrap provides both therapeutic and beautifying benefits by cleansing the body of toxins, smoothing the skin, and sometimes removing measurable inches off your body simply from the natural detoxification process. Clay-based body wraps are an excellent treatment for anyone that would like to improve the tone and texture of their skin. The process can also help tighten the skin, which is very beneficial for people who have loose skin from recent weight loss or pregnancy.

Professional herbal body wraps for detoxification usually start at around $100. But if a visit to the spa isn’t a luxury you can afford (or you’re too self-conscious to be wrapped by a stranger), you can make your own herbal body wrap to detoxify in the privacy of your home.

To make a simple, clay-based body wrap, you’ll start with the basic recipe below and add essential oils or herbs as desired.

Basic Clay Body Wrap Recipe

• 1 cup bentonite or green clay
• 1/4 cup sea salt
• 2 tbsp. olive oil
• 2 cups water

Directions: Boil the water, add the sea salt and stir gently until the salt is completely dissolved. Add the olive oil and clay and mix thoroughly. Add additional water if needed to create the consistency of wet paste.

Although this basic recipe makes a fine body wrap on its own, adding essential oils or herbs will provide greater detoxification and therapeutic effects. Add several drops of oils to your clay paste or up to two tablespoons of herbs. Not sure which additions to try? Below are some suggestions based on ingredients used in actual spa body wraps.

Essential Oils: lavender, sage, lemon, sandalwood, lemongrass, rosemary, and grapefruit.

Herbs: alfalfa leaf powder, ground basil, chamomile flower powder, rose petal powder, and rosehip powder.

Preparing for Your Detoxifying Body Wrap

Experiencing a body wrap is not a process that can be rushed. So make sure that you schedule at least an hour and a half of uninterrupted bathroom time before you begin.

Gather together:

• Your clay mixture
• Thin cotton towels, spa wrapping sheets or a clean, 100% cotton sheet for wrapping
• An inexpensive thermal foil blanket (optional)
• A tall glass of chilled drinking water (with a lemon wedge if you have it)
• Soothing music
• Scented candles

Take a warm shower to open your pores and pat your body dry. Apply the clay mixture onto your body part-by-part, wrapping yourself snugly as you go along. The object of the wrapping is to create gentle pressure on the body to compress the tissue together for greater release of toxins. (Spa wrapping sheets are specifically designed with this end result in mind, so if you can find a source to buy them, it’s not a bad idea.)

As you can imagine, covering your body in clay can be a messy endeavor. That’s why, when your application and wrapping process is complete, you’ll want to relax in an empty bathtub while you detoxify.

If you haven’t done so already, light your candles and turn on your soothing music. Grab a hand towel to support your neck, climb into the tub and relax for 45 minutes to an hour. Sip your lemon water and enjoy the feeling of pampering your body head to toe. If you start to feel chilled, cover yourself with a thermal foil blanket if you have one, or a clean cotton throw.

When your herbal body wrap process is complete, discard the wrappings and take another warm shower (without soap) to rinse the clay from your body.

Following your herbal body wrap, drink plenty of water to help your tissue continue to detoxify. For optimal results, avoid caffeine, sugar, alcohol, fried foods and artificial ingredients for 24 to 48 hours after your wrap to give your body a “break” from these common toxins. 

To learn more about detoxifying your body or get answers to your specific detox questions, you should consider joining 5 Minute Self-Help.  It’s only $5 and it comes with unlimited personal coaching so that you can look and feel your very best.

With the number of people who claim to be depressed at near epidemic proportions, it’s time to take a step back and ask ourselves: Why are so many people are depressed and why are women significantly more depressed than men? Better yet, if you’re depressed, or know someone who is, what is the best course of treatment to beat the blues so you can begin to lead a happier, more productive life? 

There are different factors that contribute to depression. Too many challenges in life (and not enough coping skills) are certainly factors. Un-related health problems, such as hypothyroidism or a vitamin D deficiency, can also make you feel depressed. And a chemical imbalance within the body can lead to depression. 

Although many cases of depression are treated with medication, drugs alone rarely get to the root of the problem. Anti-depressants attack the symptoms of depression from a chemical perspective. But if you don’t address the other factors that contribute to depression, you may end up being medicated for a very long time. That’s why the best defense against depression is a wellness plan that takes a body, mind, spirit approach. 

Body 

If you’re taking medication for depression, you’ve begun working on the Body part of the whole person approach toward wellness. But there are other aspects of your body that you should address. Diet is a huge defense mechanism when fighting depression. Proper nutrition - including plenty of fresh fruits and vegetables and adequate amounts of lean protein - are critical to the optimal functioning of your body. Filling your stomach with fast food and refined sugar will only increase the chemical chaos in your body, making it more difficult to reset the balance. Consider taking a high quality vitamin supplement each day to support adequate vitamin and mineral intake. 

Exercise is another important aspect of the Body equation. Studies have shown that 30 minutes of light aerobic activity like walking can help your body product natural antidepressants, called endorphins. Getting some sort of exercise every day is very important if you’re depressed. 

Mind 

Next up in the fight against depression is the Mind. Negative, self-defeating thoughts are learned over time. And with hard work, they can not only be un-learned, but they can be replaced with positive, nurturing attitudes. 

Although immersing yourself in self-help books can help (Hay House and TUT have great selections), re-training your mind often requires outside assistance. A therapist or personal coach will have many skills, tips, and tricks to help you overcome the internal mind games that we all play. It’s important to find someone you can trust so that you can be honest about your thoughts and feelings without feeling judged. Because of this, you probably shouldn’t fill this support role with a friend or loved one. The people you are close to often can’t be objective in this role and may not tell you what you need to hear. 

Spirit 

Finally, it’s vital to feed your Spirit when fighting depression. Although taking a more active role in religious activities can help some people, feeding your Spirit goes well beyond this structured environment.  

There are countless ways to bring more spirit into your life. Here are just some examples: 

• Take a class
• Read an uplifting book
• Take up meditation or yoga
• Do volunteer work
• Practice random acts of kindness
• Get a massage
• Take a long, hot bubble bath
• Hug your children or spouse more often
• Call in sick and take a “mental health” day

Feeding your Spirit simply involves taking action or doing activities that makes your soul feel good inside. 

Not an Easy Road

Taking a proactive, mind-body-spirit approach to fighting depression is not an easy road to follow, especially when you can’t even bring yourself to get out of bed in the morning. But if you truly want to heal yourself from the inside out, you really need to address all aspects of who you are: body, mind, and spirit. 

Begin by taking baby steps and incorporating a little bit of each aspect into each day. And be sure and reach out to your health care provider and other trained professionals to ensure that you get the loving support you need as you begin the road to recovery.