30 Day Self Development Video Challenge

Hi. My name is Dawn Bergeron and I am feeling very insecure today and anxious about my presence on some Certification Courses I was video taped in and part of for my job. This has to do with my insecurities but also, I realize how I was not very good on video at all. So, here is how I felt for most of today.

  • Insecure

  • Anxious

  • Putting myself down

  • Wishing I could go back and redo the videos

  • Realizing these videos are seen by thousands of students around the world

  • Feeling ridiculous that I feel this way because it’s not a big deal in the whole universal scheme of life

  • But I cannot shake these insecurity feelings

I have gone up and down about this. Finally on my walk tonight, I decided that to overcome these feelings, I would encourage myself to do a 30 day Self Development Video challenge to push myself and learn what I can about doing video in all mediums. Tonight is my intro video to put myself out there and see how I can get creative with video and grow and learn. Side note. Including a video I did like 3 years ago where I talk about insecurity there too. Sigh. Still dealing with it today….

Holiday Gift Giving Guide


Looking for some last minute gift ideas? If you know some health inspired individuals that might benefit from some of these ideas, you might check these out. I personally love the Equilibrium Nutrition Supplement line and trust it 100%. My family and I use this one. So, view the site for some ideas if you are looking for some wellness products. They also have gift cards. The Rain Barrel Effect book is an excellent read. And then I just put in a few other ideas I thought are neat that are eco friendly and consistent with these concepts. Happy Holidays!

Holiday Gift Giving Guide by Dawn Bergeron

Holiday Self Care Reset

Holiday Reset - Meal Planning

This year, we're kicking off the holiday season with our brand new Holiday Self Care Reset. This is a great opportunity to tell your audience about Real Plans (and sell more subscriptions!)

Trust us, you don't want to miss it.

In our Holiday Self Care Reset, we go beyond meal planning and share our favorite self care secrets and inspiration.

Folks who sign up for our Holiday Self Care Reset will receive:

  • Doable weekly self care inspiration

  • Tips for a minimalist Christmas

  • Our new year's Pantry Detox Guide

  • Three free printable meal plans including: “Cook once, eat all week”, 1 week quick and simple dinner, and our complete (paleo) Thanksgiving meal plan with a three week guide for nailing it

As you might guess, the shift into a new year is a busy time for meal planning. It's when folks decide to commit to Whole30 or start a new diet that will transform their life and get rid of nagging health problems. 

If you've been looking for ways to generate more income for 2019 and share your love for meal planning with Real Plans - NOW is the time to do it

Organic Hemp Shower Curtain - I am in LOVE!

After I had been learning about the dangers of the vinyl shower curtain liners in our bathrooms, I quickly removed the liners from the kids bathrooms earlier this summer and replaced the curtains with cotton/linen shower curtains. But didn’t take long for mold and mildew to collect. So, I knew I needed and wanted to search for a better material. I had been reading a lot about Hemp and Bamboo as alternative solutions and I decided to research and explore what was available online. I found an amazing one on Etsy from Hemp Organics and I ordered for my son’s bathroom. Came from the Ukraine and was on the pricey side, but I absolutely love it so far. Time will tell to see how mold resistant it actually is. At any rate, I wanted to share pics of the curtain I got and in my son’s bathroom. I love the simplicity of it.

Read on about Endocrine Disruptors in the typical PVC Vinyl Shower curtains and other products


Sleep - What Impacts it and how to get Better Sleep

To help support the body as your client rebuilds their health, they must get good quality sleep each night. They will not thrive if they aren’t getting the sleep their body needs. Because of the importance of sleep, it is a part of the D.R.E.S.S. for Health Success® protocol used by all FDN practitioners. Without a good sleep practice, the body cannot heal. But sleep issues plague a growing number of people, who find themselves tossing and turning instead of snoozing.  

But how much should we sleep each night? The experts don’t always agree, and sleep needs vary from person to person. We’ve found that women need about an hour more per day than men. And research shows that teenagers need the most….usually an hour more than women. Optimal sleep levels fall between 7-9 hours a night for most people.

But what has caused the sleep issues that have become so common?

First It helps to understand the 2 stages of sleep:

  • Slow wave sleep
  • REM Sleep

Female Hormone levels

Women often have difficulty falling asleep and staying asleep. According to the Better Sleep Council, almost 70 percent of women sleep less than the recommended eight hours a night. The monthly rise and fall of hormone levels and changes that occur during pregnancy and menopause may be to blame. It’s best to test to see if there is dysfunction occurring with the hormones. The test results with give you answers so you can take proper action to help support the body if necessary. Knowing the test results will help you to choose the right course of action to balance the hormones and reduce the impact on sleep.


The stress hormone cortisol controls when a person wakes up and when they fall asleep. Blood cortisol levels are supposed to be high in the morning and low in the evening. The high levels in the morning help us wake up and the low levels in the evening help us feel tired in preparation for sleep.

Upon testing cortisol levels however, we often find that they are exactly opposite of what they should be. Using the Adrenal Stress Profile, we also often discover that cortisol levels are too high in the evening. Testing can expose dysfunction with cortisol production and can give you a clue on where to target holistic support.

Blue light

Most people rely on a smart phone, tablet or laptop and use them regularly. But using these gadgets close to bedtime can affect sleep. The blue light from smart phones, computers, tablets and even television can impact melatonin levels and delay or prevent sleep. Have your clients reduce exposure to blue light by turning off their gadgets at least 1-2 hours before bedtime.


A lot of people can’t get through the day without caffeine. But consuming caffeinated beverages, or eating caffeine containing foods like chocolate can be stimulating and prevent sleep. Avoiding drinking or eating caffeinated foods and beverages after the early afternoon hours is the best way to avoid having sleep affected by it.

Blood sugar levels

Both high and low blood sugar levels can disrupt sleep during the night. If foods with high amounts of sugar and highly processed carbohydrates are eaten close to bedtime, blood sugar levels can spike and then drop during the night. When blood sugar levels drop low enough, the body releases hormones like cortisol, adrenaline and growth hormone. These hormones stimulate the brain and signal the body that it needs to eat. Eating a good dinner. with the right balance of protein, carbohydrates and fat will help to keep blood sugar balanced and promote good sleep. If blood sugar is too high during the night, the body may try to release excess sugar through the urine. This can prompt the need to get up to use the bathroom during the night, interrupting sleep.

The comfort of the room

An uncomfortable mattress, too much light in the room, and a room that is too warm or too cold can all prevent sleep. Setting up the room for comfortable sleep should be a priority. Getting a comfortable mattress and pillows, darkening the room with curtains and adjusting the temperature can all help to encourage better sleep.

Getting a good night’s sleep is one of the keys to good health. Improving your sleep can go a long way to helping you improve your overall health.