Coffee · Uncategorized

Is Sleep Your Companion or Your Enemy? 6 Tips To Get Better Sleep

Is Sleep your companion or your enemy?

Sleep plays an important role in our physical health. It is involved in the healing and repair of your heart and blood vessels. Constant lack of sleep is linked to an increased risk of heart disease, kidney disease, high blood pressure, diabetes, and even stroke.
Stress from everyday life, family duties, and unexpected challenges can interfere with a good night’s sleep. Even though you may not be able to control all the stress factors, you can try the following tips to encourage better sleep routines. These simple tips may seem obvious but sometimes we need to just be reminded.

sleep-3888443__340[2]

 

Start with these simple tips.
1. Develop a Sleep Schedule
Some studies show that your deep sleep should at least be 20% of your overall sleep. Which means that since most adults need 8-9 hours of sleep, they will need about 1.6-1.8 hours of deep sleep to fully function the next day.
Go to bed and get up around the same time every day. Try to keep your schedule as close as possible even on the weekend. Keeping regular or as close to a regular schedule reinforces your body’s sleep-wake cycle.
If you don’t fall asleep within about 20 minutes after going to bed, get up and leave your bedroom. Do something relaxing. For instance reading or listening to soothing music. Try not to drink anything. It will only disrupt your sleep by having to use the bathroom, then go back to bed when you get sleepy.
By staying in your bedroom reading or listening to music your brain associates the bedroom with these activities instead of sleeping that’s why I suggest leaving the bedroom until your sleepy.
2. Observe What You Eat and Drink
Don’t go to bed hungry or stuffed. Avoid heavy or large meals within a couple of hours of bedtime. The stuffy feeling will interrupt your efforts to get comfortable enough to fall asleep.
Nicotine, caffeine, and alcohol can affect your sleep patterns too. The stimulating effects of nicotine and caffeine take hours to wear off keeping you from a good night’s sleep. And even though alcohol might make you feel sleepy, it can disrupt sleep later in the night by having to go to the restroom.
3. Create a Restful Atmosphere
Create a room that’s ideal for sleeping. A cool, dark, and quiet room makes it easier to fall asleep. Exposure to light could make it challenging to fall asleep. Avoid prolonged use of blue screens just before bedtime. Blackout shades or curtains can keep unwanted light out.
4. Limit Daytime Naps
Too many naps during the day can interfere with nighttime sleep. If you choose to nap, limit yourself to shorter ones and avoid late naps.
If you work nights, however, you might need to a nap late in the day before work to help make up your sleep debt.
5. Include Physical activity in your daily routine
Regular physical activity can promote better sleep. Avoid being active too close to bedtime, though.
Spending time outside every day might be helpful, too. Vitamin D from the sun can promote sleep.
6. Manage your Worrying
Worry seems to be an enemy at night when you lay your head on the pillow. Every thought, concern, or idea seems to want to expose itself causing you to focus on it instead of falling asleep.
Try and replace the worries with positive thinking. Focus on the good things in life even if you’re going through the worst of times. Yes. It’s easier said than done but trying it can help.
Serotonin is a hormone found in various parts of the body, including the brain and the stomach. This hormone plays an important role in several bodily functions, including regulation of mood, regulation of appetite, learning and memory and regulation of sleep. It is sometimes called the happy chemical because it promotes wellbeing and happiness.
Our Smart Coffee contains serotonin among other natural hormones:
Dopamine —> the reward hormone.
That feeling (oomph) you get from eating chocolate when you’re stressed or when a bunch of people loves your blog post… that is dopamine.
Oxytocin —> the bonding hormone.
The first time you saw your sweetie and you drew in a breath releasing it slowly knowing he/she had to be yours. Or, hold your baby for the first time and hearing the cooing he or she gave you.
Serotonin —> the great regulator.
Serotonin helps regulate mood, social behavior, appetite, desire, sleep, memory… Did I mention sleep?
Endorphins —> the relief hormone.
This is the good stuff that your body produces to relieve stress and pain.
To find out more on our Smart Coffee you can leave a comment or message me on messenger. I would love to tell you more. I believe in this coffee and only want to share the benefits with you.

Coffee · Uncategorized

Smart Coffee! Who hasn’t tried it yet?

Smart Coffee! Who hasn’t tried it yet?
I’ve been drinking this amazing coffee and now have my husband drinking it. The energy and mental clarity were something I didn’t expect until I noticed the change in my thinking. Weight loss is only one of the benefits of drinking the coffee or chocolate along with the pill. This smart coffee works with your body to produce and balance your own bodies hormones making you feel more positive. It doesn’t make you feel weird or dopey. You find yourself laughing at the smaller things in life, letting go of little annoyances that once irritated you.

who's not tried it

 

And, what is meant, when I mention D.O.S.E (The coffee or Chocolate and Pill).

D – Dopamine
O – Oxytocin
S – Serotonin
E – Endorphins

Dopamine —> the reward hormone.
That feeling (oomph) you get from eating chocolate when you’re stressed or when a bunch of people love your blog post… that is dopamine.
Oxytocin —> the bonding hormone.
The first time you saw your sweetie and you drew in a breath releasing it slowly knowing he/she had to be yours. Or, held your baby for the first time and hearing the cooing he or she gave you.
Serotonin —> the great regulator.
Serotonin helps regulate mood, social behavior, appetite, desire, sleep, memory… Did I mention sleep?
Endorphins —> the relief hormone.
This is the good stuff that your body produces to relieve stress and pain. It can also make you feel euphoric (without the worry about addiction or overdose!) Ever heard of a runner’s high? That would be endorphins at work.
Are you ready for a change! Comment below for more information! You’re going to LOVE it!

Coffee · Dreams · Uncategorized · Writing and Promoting

National Book Lovers Day!

 

National Book Lovers Dayl

National Book Lovers Day!

This is one of my favorite days since I’m an author and I have a special gift for you, keep reading until the end for a FREE book!
Books can transport you to different times, places, and where dreams come true. Words bring the imagination alive making you experience diverse emotions leaving you wanting more! They can give make you love or hate the character, circumstances, and outcome. They can you make you a so-called time traveler, either going back in time, or speeding into the future depending on the genre. They can teach you to become whatever you want. They can entice you to dream!
Ideas to enjoy your National Book Lovers Day
• Support an author by buying their books, leaving a review, or just let them know how much you like their writings.
• Give a book to someone
• Tell someone about your favorite author by verbally telling them or make a post on your facebook wall.
• Read a book! Grab a cup of coffee and ease down on a park bench or any favorite place. Let people see you reading.
Speaking of Coffee, have you heard of Smart Coffee? If not, comment “Interested” and I’ll send you some information.
To get your FREE BOOK, click on Free Book “The Noble Wife,” on the side bar or click on it on the menu.
Happy Reading,
Brenda

Coffee · Uncategorized

Happy Underwear Day!

Happy Underwear Day!
Let me brief-ly wish you a Happy Underwear Day!
Undie’s wasn’t always called underwear. Throughout history they were called braies, knickers, trouser, and even pants. The word for pantie was created for ladies as a shortened version of the word pants.

equipment-3270790_960_720[1]
Did you know that underwear has a job?
• Underwear keeps you warm.
• Underwear literally has you covered if there is a wardrobe malfunction. Especially, if a brisk-y wind whips up that short dress, or if you eaten a tad bit too much and bend over expressing the seems in the backside of your pants.
• Underwear makes you laugh! They come in different colors and patterns, shapes and sizes, silk or lace, plain or characterized so, why wear some that you secretly know someone would laugh if they seen them.
For you women out there, celebrate today by going and get that sensual pair of underwear that will make you feel beautiful. And, for the men, go get that pair that is whimsical or the ones that make you feel powerful even if no one sees them. Nothing says confidence more than a new pair of undies!
And, if you have a little muffin top that seems to rim the band of your undie’s, I have smart coffee that can curb your appetite. This coffee is amazing, it’s more than weight loss, it enhances mental clarity, contains Nootropics, which helps deliver three of the happiness hormones, it has powerful antioxidants to improve blood flow and energy. I would love to send you more information, just give me a BREIF shout out in the comments!

HAPPY UNDIE DAY!

Brenda

https://elevacity.com/Brenda2525

dosecoffee[1]

Coffee · Uncategorized

National Ice Cream Sandwich Day!

Happy National Ice Cream Day!
Well, today it’s official, you can have an ice cream sandwich guilt-free!
Who doesn’t like ice cream? Today you can indulge in the cold creamy treat without feeling guilty. And, if guilt shows it ugly head then add smart coffee. This coffee is amazing, it’s more than weight loss, it enhances mental clarity, contains Nootropics, which helps deliver three of the happiness hormones, it has powerful antioxidants to improve blood flow and energy. Weight loss is a benefit of drinking the coffee.

ice cream sandwich 1
In America, we take two rectangular or round cookies and sandwich our favorite ice cream between them making a delicious sweet tasty treat.
In 1744, American colonists brought with them recipes from Europe. In May of 1744, a Scottish colonist dining at the home of Maryland Governor Thomas Bladen, described, “a dessert… Among the rarities of which was composed of fine ice cream which, with strawberries and milk was most deliciously.” This is the first written account of ice cream eaten in the new colonies.
Did you know that other countries celebrate this day also?
Numerous countries have their own version of the ice cream sandwich. For instance, Vietnam’s street vendors sell their sandwiches stuffed between two layers of bread. In Iran, they stuff pistachio or rose-flavored ice cream between two wafers. But, no matter how you stuff your sandwich, it is a must on National Ice Cream Sandwich Day!
Share a Treat! Why not start your own tradition and buy a box of ice cream sandwich (the good old fashion kind) and hand out to passersby making their day a little more joyous).
If you would like more information on Smart Coffee and the happiness that comes with it, leave a comment. You’re worth feeling good!
Happy Ice Cream Sandwich Day!
Brenda – Elepreuner

ice_cream_sandwich_1[1]

Coffee · Uncategorized

Smart Coffee! Is it really Smart?

SMART COFFEE! Is it really smart?
Hi! I would like to introduce you to Smart Coffee. It is a great tasting rich Colombian roasted coffee that’s giving people incredible weight loss and energy! The Nootropics in smart coffee are all-natural amino acids that are mostly found in protein-rich foods but aren’t always easy to get from diet alone.
The ingredients in the coffee are combined to help control cravings and appetite without feeling run-down. And, the thermogenic components and appetite suppressants work to help burn fat. The Nootropics are powerful cognitive enhancers that help improve mental fog.
So, is this coffee smart? I think so since it works with your body to control cravings, curb your appetite, and give you amazing energy without the jitters.

Dream coffee cup

 

To answer a few questions, you may have:

There are different ways to fix the coffee.

• You can mix one scoop of the coffee with 8oz of hot water then drink it black or add your sweeteners and creams. A lot of people use a sugar substitute and flavored creamer.
• Mix one scoop of the coffee with your normal coffee stir and drink.
• Mix one scoop of coffee with your favorite hot chocolate. It tastes similar to a coffee latte.
• Mix as a smoothie. Add one scoop coffee to your favorite low-fat smoothie.
• Mix one scoop coffee with milk, and peanut butter powder. It tastes similar to a Reese’s Peanut Butter Cup.
Is there a decaf?

There isn’t a decaf option for the coffee but people who don’t drink coffee or sensitive to caffeine, drink the Choclevate! It’s like a chocolate shake with the same benefits.
This coffee is amazing and if you would like to try it, I have $15 trial packs. The packs contain a 3-day one scoop stick. For the trail packs, you can leave a post or email me at scruggs3@nctc.com.
Here’s my link for more information on the coffee and pill:
SMART COFFEE! Is it really smart?
Hi! I would like to introduce you to Smart Coffee. It is a great tasting rich Colombian roasted coffee that’s giving people incredible weight loss and energy! The Nootropics in smart coffee are all-natural amino acids that are mostly found in protein-rich foods but aren’t always easy to get from diet alone.
The ingredients in the coffee are combined to help control cravings and appetite without feeling run-down. And, the thermogenic components and appetite suppressants work to help burn fat. The Nootropics are powerful cognitive enhancers that help improve mental fog.
So, is this coffee smart? I think so since it works with your body to control cravings, curb your appetite, and give you amazing energy without the jitters.

Our sample packs, as well as our monthly dose help your body to promote its own “happy hormones”; Dopamine, Oxytocin, Serotonin, and Endorphins. In addition, you’ll get all the health advantages of our exclusive blend of natural and botanical stimulants known as nootropics.

To answer a few questions, you may have:

There are different ways to fix the coffee.

• You can mix one scoop of the coffee with 8oz of hot water then drink it black or add your sweeteners and creams. A lot of people use a sugar substitute and flavored creamer.
• Mix one scoop of the coffee with your normal coffee stir and drink.
• Mix one scoop of coffee with your favorite hot chocolate. It tastes similar to a coffee latte.
• Mix as a smoothie. Add one scoop coffee to your favorite low-fat smoothie.
• Mix one scoop coffee with milk, and peanut butter powder. It tastes similar to a Reese’s Peanut Butter Cup.
Is there a decaf?

There isn’t a decaf option for the coffee but people who don’t drink coffee or sensitive to caffeine, drink the Choclevate! It’s like a chocolate shake with the same benefits.
This coffee is amazing and if you would like to try it, I have $15 trial packs. The packs contain a 3-day one scoop stick. For the trail packs, you can leave a post or email me at scruggs3@nctc.com .
Here’s my link for more information on the coffee and pill:

https://elevacity.com/Brenda2525
Here’s to happiness in a cup,
Brenda

 

Coffee · Uncategorized

Food is a TROUBLEMAKER! But COFFEE is SMART!

Food is a TROUBLEMAKER! But COFFEE is Smart!

By Brenda Scruggs – Leave a comment

Food has been around ever since creation and was used as a tool in the downfall of mankind. Food is a troublemaker. Eve was tempted by the sustenance. It tastes good, looks good, and is good. It is desirable and something that our bodies need to maintain life. It can make us want it even when we’re not hungry leaving us with extra pounds in its wake. If you can relate that food is a troublemaker and would like to put food in its place, then I would like to introduce you to Smart Coffee.

Screen-Shot-2017-10-23-at-25924-PM[1]

Have you ever been asked this question below by your spouse and it ends up in an argument?
Question: “Hon, where do you want to eat?”
Answer: “I don’t care. Where do you want to eat?”
And the conversation keeps going until it turns into an argument leaving both of you angry.
Food is a troublemaker.

Have you been watching television, not even hungry or even thinking about food then a commercial comes on and the food tantalizes your mind making you want that food, then you get upset when circumstances don’t let you get it. Food is a troublemaker.

How is Coffee Smart?
Food presents itself in a variety of ways enticing us to give in to its calling and most of the time we oblige. But, food doesn’t have to be a troublemaker, with a D.O.S.E. of SMART COFFEE, you can gain control over urges to eat, have more energy, and feel happier.
If you’d like more information on happiness in a cup, then leave a comment and I can send you information on extraordinary coffee that has helped me not only with shedding the pounds but making me feel overall happier. It’s time to let coffee put food in its place!

Dream coffee cup

Smart Coffee was developed by a team of doctors, pharmacists, chemists, naturopaths, food scientists, and nutrition experts.
Manufactured in the U.S. with the highest standards and over 50 years of experience.
Follow your Dreams!
Brenda Scruggs
#Coffee #foodisatroublemaker #happy #losingweight #food

Uncategorized

Freedom to DREAM!

4th of July

 

We celebrate July 4th as Independence Day. The quality or state of being independent.
The thirteen colonies declared themselves independent from Great Britain’s rule. They had, had enough of Britian’s taxation and declared to be free. Independence Day marks the adoption of the Declaration of Independence, which established America as a country free from the rule of Great Britain. George Washington thought the Declaration was so important that he had it read to his troops on the parade grounds. The parade grounds were on New York’s Commons, which is very near today’s City Hall.
Have you ever wondered why humungous kaleidoscopes of gunpowder spray the night sky each Fourth of July? On the first Independence Day celebration, that was held in Philadelphia on July 4, 1777, when the country was still in the midst of the Revolutionary War against Britain, the residents came together to watch their new nation’s sky illuminated in a grand display meant to boost morale.
Today, we gather with family and friends, have cookouts and barbeques with a day of festivities ending with fireworks to celebrate our freedom. We live in a land of freedom and home of the brave. Freedom to believe in One True God, bare arms, and follow our dreams. Dreams that we can choose to follow.
Have you considered your dream lately? The one you used to think about when you were a child, the one that flickers through your thoughts every now and then. If you haven’t, then when you nestle down staring at the sky on July 4th while watching the fireworks, let the sparks that ignite the night sky, spark your dream to life again. We have this great freedom to be whatever we choose so dream a dream and believe in it.

Happy Independence Day!

Brenda Scruggs
Follow your Dreams

Uncategorized

FREE BOOK!

Free MHoL

Free Today! Get the first book in the Series, Ladies of Entrepreneurship and let it inspire you to follow your dream! Many Hats of a Lady, is a book where dreams come to life. But, in any life, there are twists and turns that can delay or disrupt that dream. In this book, you will grasp a young woman’s determination and faith at overcoming obstacles keeping her dream from coming to life. It is a story that will impel you follow your own dreams.

Uncategorized

FREE Book! The Noble Wife

Welcome to My Site

I’m so glad that you stopped by. If you’ve read any of my books, I want to say a BIG thank you, and if you haven’t, then I would like to give you, “A Noble Wife,” free! Just let me know where to send it.

Get FREE book!

The Noble Wife

The Noble Wife is a story that will touch your heart.
Jim Gentry’s life came to a complete standstill when his eyes read the note. The words, “Train Wreck,” seemed to jump from the page as if they were alive – Norma, his wife was on the train. She had to be alive, she just had to be.
Everything Norma Gentry touched seemed to prosper, except one thing and that was her ability to have children. Though, she knew her husband loved her, she felt as a failure until the accident that changed her life.