Mind-Body Harmony: A Guide to Calming the Mind and Healing the Gut

Healing your emotions to promote a healthy gut involves various strategies aimed at reducing stress, promoting relaxation, and cultivating emotional well- being.

Here’s how:

1. Practice Stress Reduction Techniques: Practice being present to become more aware of your thoughts and feelings without judgement. Deep breathing practices where you really slow down your breathing. Do some yoga or tai chi which is gentle movement that releases tension and calms the mind.

2. Express Your Emotions: Journaling can help process emotions and bring clarity. Share your thoughts and feelings with a trusted friend, family member, or healer. Use creative outlets like painting, drawing, singing, dancing, music, puzzles, and laughter to express your emotions

3. Practice Self Compassion: Treat yourself with kindness and understanding, especially during difficult times. Cultivate a positive inner dialogue and challenge self-criticism.

4. Prioritize Healthy Relationships: Surround yourself with supportive and caring individuals who uplift you. Set boundaries with toxic relationships that cause stress or negativity. Nourish and pamper your body.

5. Nourish Your Body: Eat a balanced organic diet rich in fruits, vegetables, whole grains, and lean proteins. Avoid processed foods, excessive refined sugar, and alcohol, which can negatively impact mood and gut health.

6. Get Regular Exercise: Engage in regular activity to reduce stress and promote the release of endorphins, which can improve mood. Aim for at least 30 minutes of moderate exercise most days of the week.

7. Get Quality Sleep: Establish a consistent sleep schedule and create a relaxing bedtime routine. Prioritize 7-9 hours of quality sleep per night to support emotional resilience.

8. Connect With Nature: Spend time outdoors in the sun and in natural settings to reduce stress and promote well-being. Take walks in nature, practice gardening, or simply sit outside and enjoy the fresh air.

9. Practice gratitude: Regularly reflect on things you are grateful for to cultivate a positive mindset. Start a gratitude journal and write down three things you’re grateful for each day.

10. Seek Professional Help If Needed: If you are struggling with overwhelming emotions or mental health issues, don’t hesitate to seek support from a qualified person.

By addressing emotional well-being through these strategies, you can promote a healthier gut and overall well-being.

Embracing a Healthier Lifestyle

Recently, I had a heartfelt conversation with a dear friend who asked me a question that has been on many minds: “Why don’t you eat out at restaurants anymore?”

It was a moment that prompted me to reflect on my journey towards a healthier lifestyle and the choices I make every day.

My answer was simple yet profound: “I prioritize my health and well-being.” Living a vibrant life filled with energy and joy is incredibly important to me, and I’ve found that the best way to achieve this is through the food I consume.

I focus on organic foods, pure clean water, and nourishing ingredients that fuel my body rather than deplete it. Unfortunately, I’ve discovered that it can be quite challenging to find these options in most restaurants, where the emphasis is often on convenience rather than quality.

As our conversation deepened, my friend asked, “What do you do when you travel?” This is a question I’ve faced often. My answer is straightforward: I pack a cooler! I fill it with vibrant fruits, crunchy veggies, nut butters, and homemade protein drinks. Preparing ahead of time allows me to stay connected to my health goals, even when I’m away from home.

This choice to prioritize health is not just a trend for me; it’s a conscious decision that comes from a place of love and respect for my body.

I believe everyone has the power to make choices that align with their values and health goals. It’s not about perfection; it’s about progress and finding what works best for you.

During our discussion, I expressed how empowering it feels to take control of my health. It’s a journey that many of us are on, and it’s about finding balance and making intentional choices.

I encourage my friends and loved ones to explore their own relationship with food and health, as it can lead to profound changes in how they feel and live.

In the end, our conversation was a reminder that while our paths might differ, the foundation remains the same: the importance of nurturing our bodies and minds. Each of us has the ability to make choices that reflect our desires for health and well-being, and these choices can lead to a more fulfilling life.

So, whether it’s packing a cooler for a road trip or choosing to eat organic at home, let’s celebrate our journeys and support each other in making choices that honor our health. After all, living a heart-centered life is about embracing our unique paths and encouraging others to do the same.

Why I’m Doing This at 63: A Journey of Healing, Resilience, and Transformation

Have you ever had friends, family, or neighbors ask why you’re doing what you’re doing, especially at an age when many might slow down?

I get that question a lot. I’m 63 years old, and here I am, certified in holistic nutrition and functional medicine, diving deeper into health and healing than I ever have before.

For those of you who don’t know my history, my journey here wasn’t an easy one. It’s a story of pain, perseverance, and ultimately, empowerment.

Growing up, I was always sick. Major sinus infections, joint pain, fatigue—you name it, I felt it. At one point, I was even diagnosed with fibromyalgia.

In our household, my mother, a nurse, handled everything the way she knew best: with pills. No one ever taught us about the importance of healthy eating or how food could be medicine. We just popped the pills and went on with life.

For 30 years, I worked as a flight attendant, pushing through the pain, the exhaustion, the weight gain and loss cycles, the willpower battles. And no matter how many pills I took, nothing seemed to really help. I kept getting sicker, and the weight kept coming back.

Eventually, my functional doctor sat me down and said, “If you don’t retire, you won’t be alive in two years.” I had hit my breaking point. I was done with the constant cycle of sickness, weight gain, fatigue, and pills. I wanted more from life, more from my body, and more from my health. I wanted to heal—not just mask the symptoms with another pill, but truly, deeply, and holistically heal.

And here’s the thing I’ve learned along the way: it’s not just conventional medicine that can lead us astray. Even in the world of functional medicine, there’s a tendency to treat with supplements and pills rather than seeking the true root cause of the issue.

Healing isn’t just about throwing herbs or minerals at a problem; it’s about understanding *why* you’re sick, tired, or out of balance in the first place. Why is your energy drained? Why is your skin breaking out? Why is your heart racing?

And how can we get to the root cause to heal, rather than just managing symptoms? Functional medicine opened my eyes to the power of food as medicine. When you learn to eat the right foods for your body, everything can change.

Food can stabilize your mood, boost your energy, and help you feel alive again. And yes, functional medicine utilizes labs, supplements, and herbs to support this journey, but the goal isn’t to be reliant on those things forever.

The goal is to help your body remember how to heal itself so that you can return to true health—physically, mentally, spiritually, and emotionally.

It hasn’t been an easy road, but I wanted to heal more than anything. When my nutritionist told me to make changes, I did it. I followed the protocols, sometimes to the extreme, and quickly learned that healing is about balance.

Slow and steady wins the race. You don’t want to rush through the process, but you also don’t want to drag it out. You have to find that rhythm where your body can heal without overwhelming it. Healing takes courage, discipline, patience, and the belief that you *can* heal.

Surrounding yourself with people who support and encourage you is key. And trust me, when you commit to this path, you’ll find that your body, your family, and even your neighbors will notice. You’ll become a different person. You’ll feel empowered in ways you never imagined.

At 63, I’m happier, healthier, and more fulfilled than I’ve ever been in my life. But don’t be fooled—it wasn’t all joy and bliss along the way. Some days were hard. Pain came up, old emotions surfaced, and I questioned if I was making progress. But then, there were the breakthroughs—the moments where I realized how far I had come, and I thought to myself, *Why did I wait so long to start this journey?*

One of the most beautiful things I’ve learned through this process is that healing isn’t just about the destination—it’s about the relationships you build along the way. In the work I do now, I get to build those relationships with my clients. I don’t just offer guidance or advice; I walk with them through their journey. We become friends. I get to witness their progress, cheer them on, and celebrate their wins, no matter how big or small. And it fills my heart with such joy to see the miracles that unfold every single day.

So why am I doing this at 63? Because it’s never too late to reclaim your health. It’s never too late to choose healing over sickness, to prioritize your well-being over quick fixes, and to live a life that truly feels good. I’m living proof that you can transform your health, your life, and your mindset, no matter where you are in your journey. And I’m here to tell you that if I can do it, so can you.

Let’s do this together.

Daily Detox: Nurturing My Body & Mind for Optimal Health

In our fast-paced world, it’s essential to prioritize our health and well-being. One way I do this is through daily detoxification practices that support my body and mind, helping me maintain balance and vitality. Here’s a glimpse into my routine and the methods I use to nurture myself.

#1 Fiber-Rich Foods for Regularity

One of the cornerstones of my daily detox is ensuring that I consume enough fiber. This helps promote regular bowel movements, allowing my body to eliminate waste effectively. I focus on whole, plant-based foods like fruits, vegetables, whole grains, nuts, and seeds. These not only provide fiber but also essential nutrients that support my overall health.

#2 Hydration for Elimination

Staying hydrated is crucial for detoxification. I aim to drink plenty of water throughout the day to support kidney function and promote regular urination. Proper hydration helps flush out toxins, keeping my body functioning optimally.

#3 Sweating It Out

Incorporating regular sweating into my routine is another vital detox method. I enjoy using an infrared sauna, which promotes deep sweating and aids in detoxifying the skin. Sweating not only helps eliminate toxins but also improves circulation and supports overall skin health.

#4 Focusing on Specific Organs

Each day, I focus on a different organ to support its detoxification. Whether it’s the liver, kidneys, or lymphatic system, I tailor my meals and activities to nourish that specific organ. For example, on liver-focused days, I might include foods like beets and leafy greens that are known to support liver health.

#5 Silence and Stillness

I find that working in silence stimulates detoxification on a mental and emotional level. By creating a calm environment, I allow my mind to process and release stress and negativity. This practice fosters clarity and peace, which is essential for overall well-being.

#6 Breathwork for Vitality

Incorporating breathwork into my daily routine is another powerful tool for detoxification. Deep, intentional breathing helps oxygenate the body, reduces stress, and supports the release of toxins. This practice also promotes relaxation and enhances my overall sense of well-being.

#7 Herbs and Supplements

I use various herbs and supplements to support my detoxification efforts. For example, milk thistle can support liver health, while dandelion root aids in digestion. I also make sure to get enough vitamin D, which is essential for immune function and overall health.

#8 Nurturing the Central Nervous System

To promote a calm central nervous system, I engage in practices such as meditation, gentle yoga, and mindfulness. These activities help me reduce stress and promote emotional balance.

#9 Vagal Tone and Humming

I’ve found that humming is an excellent way to work on my vagal tone, which supports my body’s relaxation response. This practice helps stimulate the vagus nerve, promoting feelings of calm and connection.

#10 Gratitude and Joy

Finally, I make it a priority to cultivate a mindset of gratitude and joy. By focusing on the things that make me happy, I create a positive environment that supports my healing journey. This emotional aspect is just as important as the physical practices I incorporate.

Detoxification is a holistic journey that involves nurturing both the body and mind. By incorporating fiber-rich foods, staying hydrated, sweating, focusing on specific organs, and engaging in calming practices, I create an environment that supports optimal health.

Want to try taking your journey deeper? I have a new Heavy Metal and Foreign Debris Cleanse MP3 that may be the next step you’re looking for!

Remember, our bodies are our most valuable assets, and by taking the time to care for them, we set the foundation for a vibrant and fulfilling life.

Embrace your own detox journey, and watch as your body responds with gratitude and wellness!

Stress and Adrenal Fatigue

Adrenal fatigue occurs when the adrenal glands become overburdened by excess cortisol release and can no longer produce the proper levels of cortisol and other hormones necessary to maintain optimal health.

The adrenal glands produce over fifty different hormones including cortisol, DHEA, estrogen and progesterone.

Common Symptoms of adrenal fatigue:

• Fatigue (especially upon awakening), with dips in energy throughout the day.

• Mood instability

• Increased energy or getting a second wind in the evening.

• Craving sweet and salty food.

• Reliance on caffeine to keep you going.

• Weakened or compromise immune system.

• Insomnia

• Decreased libido

• Depression

• Anxiety, fear and stress

• Achy joints

• Hair lose

• Panic attacks

• Low blood pressure

Natural Treatments:

• Replacing depleted hormones with natural and or bio-identical hormones.

• Prioritizing sleep

• Balancing blood sugar levels

• Time out in the sunlight

• Supplementation with adaptogens and supportive nutrients

• Increasing healthy fats

• Decreasing your sugar intake

• Breathwork, meditation, yoga,

• Laughter

• Time in nature

• Grounding or earthing

• Dietary changes

• Exercise carefully

• And, of course, relax

We can support the body with all the above but more importantly we must address the root cause. These can be deep rooted belief systems and patterns that cause depletion and lack of self-love. Our body is simply a reflection of how we really feel. We need to learn to trust, let go and say no when needed. Baby steps are key here and a consistency to recognize when the patterns arise

Natural Herbs:

Skullcap: Hawaii Pharm organic alcohol free tincture

Lemon Balm: Vimergy tincture form

Eleuthero: Gaia herbs Pro

Astragalus: Hawaii Pharm alcohol free organic tincture

Ashwagandha: Gaia herbs Pro

Siberian ginseng: Global Healing % Ginseng liquid tincture

Rhodiola rose: Hawaii Pharm

Licorice root: Hawaii Pharm

Stress is just a normal part of life. You cannot avoid it. If you are feeling like it’s hard to get through your daily life, you might have adrenal fatigue. Using these tools and understanding what adrenal fatigue is and addressing the root cause will help you take your health back.

The Wonders of Milk Thistle

What is Milk thistle: Milk thistle, scientifically known as Silybum marianum, is a flowering herb that belongs to the daisy family. Native to the Mediterranean region, the plant has been used for centuries for its potential health benefits. It is an herb that is considered hepatic, galactagogue, demulcent and cholagogue.

Milk Thistle Benefits

1.Liver Health Support: One of the greatest health benefits of milk thistle is its effect on liver health. The active ingredient in milk thistle, silymarin, is known to have antioxidant properties that help protect the liver cells. This is important when we are detoxifying so that the liver does not get damaged while it is going through a detoxification process. This also helps boost immune health. It helps increase the production of bile which is important because bile carries the waste material out of the system.

2. Fights Infection: Fights viral infections by lowering inflammation and from its high antioxidant capacity. Great for use in hepatitis and cirrhosis of the liver, fatty liver, etc.

3. Protection: Protects against liver, breast and colon, and prostate cancer. Silymarin kills liver cancer cells and stops the proliferation of cancer cells.

4. Aids with Blood Sugar: Lowers Blood Sugar Levels in Type 2 Diabetes. It contains a compound called isosilybin that helps Lower blood sugar levels. It activates a receptor called peroxisome proliferator activated receptor-Gamma (PPAR-gamma). This stimulates fat cells to take sugar out of the bloodstream and store it as fat.

5. Healing: Helps Heal Sun-Damaged Skin. Silymarin helps heal the skin from the inside out.

6. Stop Sneezing: Stops Seasonal Allergies. Silymarin keeps your immune system from producing new T-cells that would trigger allergic reactions.

7. Lowers Cholesterol: The liver helps flush excess cholesterol out of the body. Cholesterol is made by your liver. The liver releases some of its LDL (bad cholesterol) cholesterol into the bile to be pooped out.

8.Helps Prevent Gallstones: By producing more bile so you do not build up sludge that gets stuck in the gallbladder.

The Best Way to Take Milk

The best way to take Milk Thistle is in a concentrated vegan capsule or extract. My favorite is a Phyto Cap by Gaia Herbs, Milk Thistle 1000 take 5 capsules daily. Two with breakfast, one with lunch and two with dinner. Therapeutic dosing is 600-1200 mg daily.

Caution:

There are no known contraindications but please, always consult with a Naturopathic doctor before introducing anything new, especially if you are taking any prescription medications. If you are pregnant or nursing please also check with your doctor.

Synergistically: Milk thistle can be taken in combination with Burdock Root and Dandelion. Energetically milk thistle offers a sense of protection as you get stronger. It protects and restores the liver cells and accelerates and enhances your healing. It is like wrapping a nice comforting blanket around you.

In Conclusion

Milk thistle is an ordinary plant that offers extraordinary benefits. It decreases inflammation, modifies the activity of liver enzymes, and increases bile production. As a result, it helps the body deal with liver disease, heart disease, diabetes, and skin conditions, and reverse the toxic effects of air pollution, industrial chemicals, antibiotics, prescription medications. All these milk thistle benefits are found in the seeds of this common weed.

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Disclaimer: This website does not offer provide medical advice. The information is for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, or diagnosis of treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regime, and never disregard professional medical advice or delay in seeking it because of something you have read on this website.

Benefits of Hawthorn Berry

Hawthorn is often called “the heart herb” for its various cardio-protective abilities. Prized for its ability to uplift and strengthen the heart both emotionally and physically, the hawthorn berry has been used for centuries as a natural remedy for all kinds of serious heart conditions. Hawthorn berry is the fruit of various hawthorn bush fruit trees, a member of the Crataegus genus. These trees and shrubs are native to regions of Europe, Asia, and North America. Hawthorn berries are known for their small, red, or black fruit resembling miniature apples.

There are numerous health benefits of hawthorn berries. They are very nutritional packed with essential nutrients, including vitamin C and B-complex and minerals like potassium and magnesium.  The active constituents include bioflavonoids, proanthocyanins and polyphenols. One of the most well-known benefits of hawthorn berry is its positive impact on the heart and cardiovascular disease. It has been shown to improve heart function and blood circulation, lower blood pressure, prevent congestive heart failure, and support healthy cholesterol levels. One of the ways through which hawthorn berry benefits heart health is its ability to lower blood pressure. This leads to improved blood flow and circulation, reducing strain on the heart. It also helps strengthen the heart muscle, enhancing its efficiency in pumping blood throughout the body.  It improves oxygen availability to the muscle. It helps to lower LDL (the bad cholesterol) while increasing HDL (the good cholesterol).

Hawthorn berries are rich in antioxidants, which help combat oxidative stress and reduce inflammation. Its components, such as quercetin and rutin, neutralize free radicals, helping to maintain good cellular health. 

Hawthorn berry has been used to ease stress and anxiety. By helping to relax blood vessels and reduce tension. There is a strong correlation between enhanced mental wellness and cardiac health. 

Hawthorn berries have been used to support the digestive system and with irritable bowel because of its mild laxative effect, which helps to regulate bowel movements and overall gut health. 

Hawthorn berries may be helpful in regulating blood sugar levels. Its compounds can enhance insulin sensitivity and reduce the risks of sugar spikes.

Hawthorn berries may help support metabolism and aid in weight loss. They contain bioactive compounds that help regulate appetite. They can help lead to a feeling of fullness and satiety, which can lead to caloric intake being reduced. 

Hawthorn berry has been used to topically soothe skin conditions like acne and eczema because of its anti-inflammatory properties. It supports collagen synthesis and skin elasticity and reduce the appearance of wrinkles. 

Hawthorn berries can be incorporated daily through various forms such as teas, tinctures, capsules, or powders. Berries or dried flowers: 3 to 5 g of tea three times per day. Fluid extract 1 to 2 ml (1/4  to ½ tsp ) three times per day. Solid extract 250 to 500mg two times per day.  I feel the best form is a Phyto cap. My personal favorite is Hawthorn Supreme from Gaia Herbs. Therapeutic range is 250-500 mg a day, so you can take two capsules a day with meals. 

Mountain Rose Herbs has a great tea blend for the heart that includes organic hawthorn, organic lemon balm, organic rosehips, organic dandelion and many more herbs. 

Hawthorn berry might cause drug interactions when taken with high blood pressure drugs. Hawthorn can interact with digoxin and phenylephrine 4.

If you are pregnant, please consult with a Naturopathic doctor before taking it.

Hawthorn berry is a remarkable botanical herb that offers a wide range of health benefits. Hawthorn is a parasympathetic herb that can help conserve energy by slowing one down and helping you to focus on one thing at a time. Hawthorn is like receiving a loving hug that is reassuring and letting you know that everything will be okay. This is an herb that I make sure I always have on hand. 

You can join my mailing list via the pop up on my website to be notified of future blog posts. Want to work on your wellness further? Sign up for a private session today via the “Services” tab on my website.

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Disclaimer: This website does not provide medical advice. The information is for informational purpose only. No material on this site is intended to be a substitute for professional medical advice, or diagnosis of treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regime, and never disregard professional medical advice or delay in seeking it because of something you have read on this website.

Healthy Habits to Prevent Cancer

A healthy lifestyle is the best way to prevent cancer. Since prevention is always better than a cure, get a head start on reducing your risks. I will share tips on how to prevent cancer, so you stay healthy and well.

Cleansing and detoxing your internal and external environment are very important. Through our daily habits our body tends to accumulate toxicity and we become bio-accumulators. Learning to incorporate daily, weekly, monthly, and yearly cleanses and fasting is important to clear out this buildup of toxins. This can include sweating, sauna work, red light therapy as well as many other things. 

We must start to transition into eating a whole food organic plant based nutrient dense diet. Diet does not mean giving up all our treats. The BIG keyword is “moderation”. We should adopt a well-balanced diet that includes whole grains, fresh fruits, and vegetables and regeneratively farmed meats, and fresh wild caught fish. Also be mindful of portion sizes as well, to make sure you are not overeating. Adding in lots of antioxidants and high ORAC value foods and maintaining a healthy weight play a key role to maintaining good health. I am not asking you to entirely give up snacks, but I am asking you to view them as indulgences and not staples of your diet. You can indulge three to four times a month after your body heals. 

Regular exercise and moderate activity have been shown to prevent chronic disease and cancer. Doing 150 minutes of exercise a week has been very effective. The body is designed to move and as we age our bodies tend to slow down so it is very important to keep moving for overall health. 

Our emotional well-being is just as important as our physical well-being. Awareness and being present is key here. Are you a positive or negative thinker? Pay attention to your thoughts and emotions. Are you tight, stressed out, full of anxiety, anger, impatience, fear etc? Let’s instead start to focus on what IS GOOD in every situation. Let’s learn to slow down and start to notice what triggers you and your stress levels. Meditation, walks in nature, creativity, play, laughter, breathwork, journaling, and playing with our fur babies are very helpful in calming down the central nervous system.

Studies have linked insufficient sleep with the onset of chronic diseases and cancer. This is because quality sleep plays an important role in regulating many of our bodily functions, including controlling our appetite and metabolic rate, influencing our mood and stress levels, and impacting our blood glucose levels. Try to build a pre-sleep routine, including fixed times to sleep and rise every day. Avoid caffeine, put electronics away two hours before bedtime, make sure your room is completely black and remove all electronics from your bedroom, sleep on a grounding mat.

Cleaning up your internal and external environment. Limit your exposure to tobacco smoke, fumes, pollutants, pesticides, herbicides, heavy metals, asbestos, mold, solvents, EMF exposure, alcohol, perfumes, make-up, deodorant, toothpaste, etc. Instead start to incorporate organic things that are free of all harmful substances. Start one room at a time and literally go through everything. Starting slowly will help to avoid going into an overwhelming situation. 

Adding beneficial supplementation and herbs will help wherever there may be nutrient deficiencies. Try a good multi-vitamin, B-Complex vitamin, chlorella or spirulina, Vitamin D, and Omega 3 fatty acids. 

Drinking distilled water. Our water supply has become so contaminated over the years. I currently use a four-step process to clean, purify and structure my water. The first thing people usually ask me is “where do I get my minerals from”? You get your minerals from food, not your water but if you are concerned you can take a good mineral supplement or add apple cider vinegar to your water. Our bodies are anywhere from 60 to 70 % water, so it is crucial to keep the fluids in your body nice and clean.

For those looking for a quick fix, we’ll have to disappoint you. Adopting a healthy lifestyle is the most effective way to prevent chronic disease and cancer. We know it may be difficult to change your habits all at once, so start with the easiest things first. Even a single healthy change is a step in the right direction. 

Finally, be kind and gentle as you start your healing journey. Love yourself back to good health. 

You can go to “Services” Tab to sign up for private sessions to deepen your personal healing. And don’t forget to join my email list via the pop up on this website to get a free healing MP3 and receive updates on new blog posts! Hope to connect with you soon.

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Disclaimer: this website does not provide medical advice. The information is for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, or diagnosis of treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this website.