Due to COVID-19, we’ve adapted all of our services for virtual delivery.
Ten Essential Health Products

Ten Essential Health Products

Would you rather listen instead? Click here for the 7-minute audio recording.

Hey Marcey! If I had to narrow down ten things to purchase to improve my health, what would they be?

I'm glad you asked! Here are ten things I could live without, but don't want to.

Sleeping headphones*. Sleep is the #1 thing I work on with clients if they have issues. It doesn't matter how good your nutrition or exercise habits are, if you don't have a good sleep, you can't optimize the other two. The effects of poor quality or lack of sleep are so significant, entire books are written on it, so I'll stick to the products. I am a light sleeper. We have a white noise machine by our bed, but it doesn't drown out my husband's occasional snoring or sing or talk me to sleep. I used AcousticSheep SleepPhones* for several years (see my review of the Classic version) and recently tested out the Simple version (review here). I opted to return them for the Effortless. Key features – they lie flat against your head, work with any meditation or music app, and double bonus for being able to run with them!

Watch my Review

Sleep mask. Any light can be disruptive to sleep. The photoreceptors on our skin can detect light in our room, and pure darkness puts us in the best state to sleep. Besides our black-out blinds and covering smoke alarm lights with electrical tape, I wear a sleep mask. This keeps me from waking up or disrupting my sleep (even unconsciously) when my husband comes to bed or gets up to go to the bathroom. My mask of choice is the super affordable Dream Essentials Contoured Eye Mask (Get it on Amazon*). It doesn't lay flat on your face (it's a bra for your eyes!), It is adjustable and lightweight.

Watch my Review

Blue-ray blocking glasses.* Okay, this is the last thing for sleep, but do you see how obsessed I am with getting good quality? The blue rays from our device screens disrupt our circadian rhythm and suppress our melatonin. This leads to poor quality sleep and longer sleep latency (amount of time to fall asleep). You can now get prescription glasses with blue-ray blocking lenses or buy video gaming glasses. Gamers use these glasses to help with eye fatigue (do you know we also blink less when looking at a screen?). 

Meditation app.  Calm.com has hundreds of meditations from 2-30 minutes, sleep stories, music tracks, and masterclasses. This is how I started with meditating – just two minutes at a time. Now I have a streak of almost 1000 days. I especially like the sleep meditations (I lied, another sleep reference!).

Coffee alternatives. I like to drink all day at my computer. If I have coffee after 2pm it seriously affects my sleep (good grief, again!). I cut down on the caffeine with Teeccino*, a coffee alternative that brews just like coffee and tastes delicious. I make a half and half version of coffee and Teeccino every morning. My two favorite teas are the Good Earth Sweet and Spicy* caffeine (for mornings and early afternoon) and decaf versions. I am a total diva with these and you will find them in every bag I carry plus my car, so I am never without.

BedTalk #8 – Get your iced coffee fix now!

Magnesium. I don't recommend a lot of supplements, but feel entirely safe recommending magnesium. About half the US and European populations are deficient, and we need it for over 600 reactions in the body. Taking it in the evening can help with sleep and contribute to a healthy poo in the morning. I like Natural Calm* brand and mix a teaspoon in with my home-brewed Kombucha every evening (#KombuchaHippie).

Bike desk. I use a standing desk for most of the day. Still, when my legs get tired, I'm a watching participant in a meeting, am reading a book or article, or just need some movement, I use my FitBike. This affordable bike at less than $300 can help you be productive with work without needing to change your clothes, get special shoes, or even break into a sweat. Watch my fitbike review. To purchase, please visit FITDESK and use the code MARCEYFREEMAT to get a free mat on all bikes, under desk products, and desks! ( Get it on Amazon* ).

Fitbike Marcey

Tahini. Okay. This may seem a little strange, but I'm adding Tahini because I eat it almost every day. Tahini is a light, nutty paste made from toasted, ground sesame seeds. The consistency is like natural peanut butter and it's used in a lot of Mediterranean and Asian dishes. It is the main ingredient in hummus. It is not low calorie or low fat, but it is very nutritious. About 50% of the fat comes from healthy monounsaturated fatty acids. I use it on my vegetables for healthy fat and protein, as a spread on mini tortilla pizzas and to mix with balsamic vinegar or lemon juice for a salad dressing.

Pull-up bar. I did not have defined arms until I was in my 40s. Seriously, look at my pictures from doing Ironman Triathlons and hard-core 24-hour Adventure Races in my 30s, and you'll see some tone, but not definition. Diet has a large part to play in getting leaner, but I attribute the pull-up for my arms. Even when I'm giving an Email Extinguisher workshop, someone will raise their hand and say “great inbox stuff, but how do we get arms like yours?” I use my pull-up bar every day as a trigger when I go into my closet. For the full story, watch the video below.

A Litterbox Trigger for a Healthy Habit

This is the bar I use – ProsourceFit Pull-up Bar.

Heart variability tracker. This is an advanced technique, but I track my heart rate variability (different than heart rate) to keep my autoimmune disease under control and recognize when I'm starting to overreach or get stressed before the symptoms become apparent. I use the Oura ring, which is also one of the best sleep trackers on the market. I've also used the Elite HRV and Sweetbeat Apps.

There you have it, my ten products I wouldn't want to live without for my health. Let me know if you try them out!

*denotes an affiliate link where I make a few extra coins at no extra cost to you.

Sleepphones Simple Product Review

Sleepphones Simple Product Review

I'm a big fan of the AcousticSheep SleepPhones, marketed as pajamas for your ears. When my CLASSIC version finally gave out after several years of almost-nightly use, rather than replace the cord, I decided to try the Simple wireless version and then switched to the Effortless.

Key Features:

  • Wireless
  • 20-hour rechargeable battery life (in the video I say 8 hours)
  • Six timer options
  • 17 pre-recorded tracks

I'm returning these not because they don't stand up to the description, but solely for personal preference with the pre-recorded tracks. Check out the video for my opinion. *Note in the video I say Effortless at the end. This version is Simple.

sleepphones
I accidentally checked that it was a gift so it came beautifully wrapped.

To buy your own AcousticSheep SleepPhones visit this link* and use the code sleepwell for $10 off the first SleepPhones headphones purchase ($39+, one per person, excludes gift cards).

*affiliate link which gives me a commission at no extra cost to you

BedTalk #8 – Get your iced coffee fix now!

BedTalk #8 – Get your iced coffee fix now!

Do you love to drink iced coffee in the summer but don't want to get jacked up on caffeine all day long? Cut it with Teeccino and get your iced coffee fix with half the caff!

I love cold brew. My favorite drink at Starbucks is a Grande Sweet Cream Vanilla Cold Brew with half the syrup in a venti cup (yes, I'm a diva like that). Since that's a treat drink for me, I stick with a Marceycinno at home on most days. To extend the feeling and taste of the cold brew without drinking 20+ ounces of coffee, I cut it with Teeccino.

Teeccino is a coffee alternative, not a coffee substitute. It brews just like regular coffee and comes in multiple flavors like chocolate mint, caramel nut, and hazelnut. It's a great way to wean yourself from coffee, cut your caffeine intake by mixing it (you won't notice the difference), and still get that coffee feel.

On Sundays I brew a large pot of Teeccino and make iced cubes with it. I put the rest in a container to mix half and half with my coffee throughout the week.

Try it and get your iced coffee fix without all the jitters.

You can buy Teeccino here on Amazon* – https://amzn.to/2zJkLZ7 or on their website https://teeccino.com/shop

*Affiliate link where I get a few coins and you don't pay any extra!

For more #BedTalk search for #BedTalkChallenge, started by David Rendall www.drendall.com. Click here for another BedTalk.

#Bed Talk #7 Listicize the positive changes

#Bed Talk #7 Listicize the positive changes

Marcey Rader in #BedTalkChallenge talks about the positive things that may have come from the shelter-in-place. She and her husband have decided to create a listicize the positive changes they liked from the shelter-in-place and what they will keep in their routine.

Before the quarantine, Marcey and Kevin never ate meals together during the week. Now they have lunch together almost every day. They definitely want to keep that!

A client of Marcey's said he was the happiest he'd been in three years. Why? What can they keep from their new routines to help him stay in his happy place?

For more #BedTalk search for #BedTalkChallenge, started by David Rendall www.drendall.com. Click here for another BedTalk.

#BedTalk #6 Walking backward to move forward

#BedTalk #6 Walking backward to move forward

Do you feel like lately you've been walking backward and not going anywhere or are falling behind?

I was excited to get the latest book from Jeff Nischwitz, Just One Step: Walking Backwards to the Present on the Camino Trail

Jeff literally walked backward during his epic journey because it was too painful to walk forward. I've also experienced the same thing after a marathon, where walking backward eased the pain I was in. Even though we couldn't see where we were going, we were still forging ahead whether the outcome was the end of an epic trail or the bottom of my stairs.

It might seem like lately you've been moving backward, but flip that switch. Is there a growth opportunity out of it that is actually propelling you forward? Maybe not now, but in the future?

Stay to the end, where you see my current book of choice, the fluff one sometimes has to read in the midst of a pandemic!

The #BedTalkChallenge was created by David Rendall.

#BedTalk #5 Stop Shoulding on Yourself

#BedTalk #5 Stop Shoulding on Yourself

Declutter your house! Learn Dutch! Organize all your files!

Are you starting to should on yourself about all the things you should be doing? Even worse, are you shoulding on others? Stop shoulding.

When we use the word should we are saying that we failed. Not everyone's work or responsibilities has decreased. For some, it has increased. Don't feel like you need to keep up with everyone else.

For the people who aren't working they may be excited to find time to finally learn that language.
For people who have been wanting to work on a house project for a year, they now have the hours to do it.

But if you are working hard all day and you just want to watch Ozark in the evening?
Go for it. Stop shoulding on yourself.

Just make sure you do some push-ups and squats in between each episode 🙂

For more #BedTalk search for #BedTalkChallenge, started by David Rendall www.drendall.com.

🙂

Pin It on Pinterest