Author Archive for Regina Sanchez

“12- Days of Change Or Elimination for Your Health”

Today I heard that someone I know and love has had his or her cancer metastasized to another organ in their body. I’m mad and angry that this ugly demon is making havoc in this person’s life. I offered to help coach this person via another person but was told they would not be open to other means for turning their health around. They are comfortable sticking with traditional medicine. All I can do is pray … and that I’m doing.

As I thought about this person and the changes that would need to be made, I realized it might be a bit overwhelming for them. Making a lifestyle change can be dramatic and seem overwhelming. For this person, I would have to recommend an “all in” change. That would mean what they eat, what they put on their body and what they clean their home with would have to change dramatically. They are in crisis mode.

But for the average person, who is not in a crisis, you can begin to make changes in your life that won’t seem so overwhelming because you will gradually make those changes. At the beginning of August, I did a 31-Day De-Cluttering Challenge for my organizing clients. Each day they had an item they needed to de-clutter (if it were applicable). At the end of 31 days they potentially have removed 31 items from their home that was causing clutter.

We can do the same with our health. Each day make a change with our eating, what we put on our body or what cleaners are in our home. We can take it slowly. This way we won’t feel overwhelmed. As I tell my Seniors who are considering the option of downsizing, “Make a decision now while you are able to make the decision. Don’t wait until the circumstances make the decisions for you.” Well I say the same to you regarding your health. “Make those lifestyle changes now. Don’t wait for you to be in a health crisis to decide to make those changes.”

Here are some changes for you to make for the next 12 days to help propel you into a more healthy lifestyle.

  1. Water – be sure that you are drinking enough water each day. They say half your body weight in ounces. So if you weight 125 pounds you would need to drink 62 ½ ounces of water each day or 7-8 8 ounce glass of water. Squeeze lemon, put fresh mint, cucumbers, fresh berries or doTerra Essential Oils in your water to give it a refreshing taste. Bottom line be sure you are hydrated.
  2. Sleep – be sure you are getting 7-8 hours of restorative sleep each night. Restorative sleep is when you wake up feeling refreshed. If you are waking up in the night or having trouble getting to sleep, deal with it. Don’t just accept that’s the way it is to be. And dealing with it by taking a sleep aid is not necessarily the answer.
  3. Dairy – if you are going to eat/drink dairy be sure it is And if it’s organic be sure it’s not ultra-pasteurized. Ultra-Pasteurized is dairy heated to over 280 degrees. It kills all vital nutrients. If you are not purchasing organic be sure the cows have not been injected with hormones and the cows are grass-fed … not fed with grain or corn.
  4. Meat – you want to be sure your beef, chicken and pork is not injected with hormones and that they are grass-fed AND get to roam. Avoid all CAFO (Concentrated Animal Feeding Operation). Your standard meat is probably from from CAFOs. This is cattle that is confined to a small pen and fed un-naturally. Cattle needs grass not grain or corn.
  5. Vegetables – try to get at least 5 different fruits and vegetables in each day. Raw is best but steamed is good also. If you can’t get it fresh, then get it frozen. Stay away from canned vegetables or fruits as much as possible. If you have a budget for it, purchase organic … at least the Dirty Dozen. Go to Dirty Dozen/Clean Fifteen to find the fruits and vegetables that are highly recommended organic. If they are not organic, they have residue of pesticides left on them. The Clean 15 is those fruits and vegetables that can be purchased conventional.
  6. Glad Plug-Ins/Febreze/Yankee Candles – avoid at all costs. Can’t say this enough. Remove them from your house immediately. If you have new ones, don’t even consider donating. Bring them to a hazardous waste recycling place. If you want a fragrance in your house, consider diffusing Essential Oils. I love my doTerra Essential Oils.
  7. Exercise – be active and come up with an exercise regime that would interest you … walking, running, high impact, playing a sport. Find what you would enjoy doing and do 3-4 times a week.
  8. Stress – deal with the stress in your life. Find a way to release the stress that does come in. It could be exercising, using Essential Oils, getting a pet, reading a book, and taking a bath. Find what will work for you and implement it as soon as you feel that stress coming on.   Don’t believe it’s normal and that you have to live with it.
  9. Attitude – have a grateful attitude. At the end of the day, write down at least one thing you are grateful for. Start a gratitude journal or buy something like this Gratitude Journal. Being negative and stressed out is not a way to live. It has been shown that negativity and stress can be the major cause of many life-threatening illnesses. Turn this around for yourself. Only you can change it.
  10. Sugar – cut it from your diet. Start by not putting refined sugar in anything you eat or drink. Then as you move forward, read the ingredient list of foods you are eating. You will find that much of the processed foods contain high amounts of sugar. Avoid them.
  11. Processed foods – remove from your diet. If you did not make it or if it comes in a box or can, don’t eat it.
  12. Plan Your Menu – choose a day each week to plan what you will eat for the following week. Do not “shoot by the hip” when you are at the grocery store. Be thoughtful and intentional about your diet. Check out new recipes. Perhaps try one new recipe per week. If you and your family like it, then keep it. Other wise toss. I’m going to do a Manage Your Recipes video shortly to show you how I manage new recipes for my family. Simple and fun.

Does this list seem overwhelming to build upon each day? Then take one suggestion a week and work that into your life. I promise you will start to feel better. Once you start incorporating good wholesome foods in your diet, your body will crave them. There are certain things I cannot image ever sinking my teeth into. One of those is donuts. I have not had a donut in 20 years. I could not imagine eating one. I think if I gave in and had one, I’d be sick. The other is boxed dessert. I do like my cakes and pies from time to time but if it’s not homemade and came from a box, I cannot eat it … as good as it might look. I truly can taste the chemicals. The same with M&Ms. I cannot put them in my mouth. I can taste the chemicals in those M&Ms. Your body knows what it needs. We need to learn to listen to it.

So my hope is that this list of 12 suggestions will help propel you into a life-style of healthful living. If you need support, guidance and some coaching to propel you into a more healthful life-style, consider hiring a Health Coach. We are trained to encourage you, guide you and keep you going so you can get to your desired goal whether it’s getting into those jeans that no longer fit or having more energy to play with the kids or grand kids, we are here to help you reach those goals.

Have fun beginning this 12-Day lifestyle and health change!! I’m here if you need me.

Your Health, Wellness and Organizing Expert … Believing in You!

“The Dangers of Habits”

“Habit is a vain and treacherous goddess. She lets nothing disrupt her rule. She smothers one desire after another: the desire to travel, the desire for a better job or a new love. She stops us from living as we would like, because habit prevents us from asking ourselves whether we continue to enjoy doing what we do.” From the Book — The Little Paris Bookshop

I love this analogy from the book I’m reading with my neighborhood book club. When I read this statement, it really struck a cord with me. I definitely will be adding this statement to our discussion. What I realized is there are so many things we let into our life that starts as an acquaintance but end up taking over.

We let anxiety, fear, worry, and habits enter our life. We think it’s only for that moment or for a short time but it ends up taking residence in our life. “I’m only afraid some of the time.” “I only worry about this one thing.” “I have this one bad habit that I just can’t break.”

 The only problem with letting these issues (like bad habits) take residence in our life is we become so used to them that we don’t think we need to let them go or release them. We think they are part of our décor. Just like the quote from The Little Paris Bookshop, “… because habit prevents us from asking ourselves whether we continue to enjoy doing what we do.”

What habits have you let into your life that perhaps are preventing you from moving forward into your calling or your destiny? What habits have taken over and are preventing you from walking in the fullness of health? What habits are embedded in your life and have taken over what you truly desire in your life?

Sometimes its hard to find them and even if we find them its seems like it takes an “act of God” to remove them from our life. We can pray, beg, holler, bargain or negotiate to have them removed from our life. To then only have them pop their ugly head back in. They seem to take over and form a part of us that is not really who we have been designed to be. In our heart of hearts we miss ourselves. We actually no longer know who we really are.

Is it time to let them go? Is it time for you to take over and walk in the fullness of health? Is it time to find who you are truly meant to be or to find who you are truly designed by the designer of this universe to be?

But you might ask, how? How do I begin? How do I find out what habit is preventing me from asking myself if I still enjoy doing what I do?

One thing I do when I need that revelation is get quiet. Then I ask my Father to show me what it is that is holding me back, preventing me from moving forward. What habit am I allowing to take over and let it be my friend or even my enemy for that matter? Sometimes it takes some time before the answer comes. But it does come.

Once the revelation comes, what do I do with it? First I need to make the decision if I really want to let it go because it’s really my choice. Once I make that decision, then I ask my Father to take it from me because in my flesh I cannot do it on my own. I need a power greater than myself to help me, to take away that habit or issue and to help me walk in the strength and power that my Father has given me.

Is it easy? Sometimes yes. But sometimes it’s a journey that I need to walk through and keep pressing through to have victory. I love this statement, “Sometimes in order to get to, you need to walk through.”

So walking through can be the answer.

Now let’s go to the other side regarding habits. Are all habits bad? Absolutely not. I have the habit that ever since I had periodontal disease 28 years ago, I floss my teeth every night before I go to bed. In 28 years I have not missed a night. This, I believe, is a good habit.

But if I’m struggling with sleep because every night I worry about my life, then I’d have to say this is a habit that I need to let go, release, remove and be rid of. It’s one that probably has taken root in my life and it’s so ingrained that I don’t even ask myself if I like it or want it anymore.

Don’t allow that in your life. Don’t allow those “bad” habits to take over your life or your health.

Take some quiet time and look over things in your life. Are there habits you can uncover? If you do, decide if you want them any longer? Then write them down. Take the paper and tear it up as an act of saying “no more. You are not going to be in my life any longer. You are not going to control me and cause me to walk in ill health. I am done with you!” Ask the Father to help you in this decision.

If you struggle with this and feel like you need an outside person to help you look at things in your life from a different perspective, consider working with a Health Coach. We can help you by starting with your “Primary Foods.” Primary Foods are: your career, your relationships, your physical activity and your spirituality. If anyone one of those is out of balance, then that’s the first focus!

Begin your journey of wellness … I would be honored to work with you to help you uncover those habits that have taken over and have taken your voice. It would be good to get you talking again.

Your Health, Wellness and Organizing Expert … Believing in You!

“Essential Oils – To Dilute or Not Dilute?”

One of the biggest questions about using Essential Oils (EO) is whether you should dilute it or not with a Carrier Oil (CO)? You might think that if you did dilute your EO, you are getting less of an effect from the oil. Well according to Dr. David Hill from doTerra, that is not the case. But there is a certain consideration to take to be sure your dilution is working effectively.

That pertains to the type of Carrier Oil you use and being sure that it is “near-neutral pH.” doTerra’s Fractionated Coconut Oil (FCO) is near-neutral pH. This means it is incapable of altering the chemical make-up of the Essential Oil you are mixing it with.  When you want to dilute your Essential Oil, be sure to check the pH of the Carrier Oil. I personally stick with doTerra’s Fractionated Coconut Oil.

Do you know what “Fractionated” means? Well for those that don’t, it means that when the oil is in a cool environment, it will not become a solid. It will stay a liquid.

The nice thing about Coconut Oil is that it is excellent for your skin. Unlike using Olive Oil or other Vegetable Oils, Coconut Oil does not leave a greasy residue on your skin and hence on your clothes. It is also stable oil.   You do not need to be concerned it will go rancid after you have used it just a few times. I keep my FCO in my bathroom cabinet. This is where I usually mix my oils.

So why would you want to dilute your Essential Oil? One of the reasons is that it has been shown to improve the application of your EO through different pathways. Because EOs is “volitile” (means that can evaporate quickly), diluting will give you a greater benefit of your desired oil. When you dilute your EO with FCO, it slows that process down by decreasing the surface area exposed to the air. Hence, you have less evaporation.

Essential Oils are “lipophilic.” This means they are attracted to and are soluble in fatty substances. By diluting EOs in a good quality Carrier Oil before applying, will enhance their properties and provide a number of benefits.

Studies have shown that when you dilute your EO, the chemical constituents will pass through the skin or epidermis more effectively than if you applied NEAT (applying Essential Oil only).

Also, diluting your EOs when you are using them on children will help to eliminate any risk for a hypersensitive reaction. Our skin is our largest organ. Everything we apply to our skin gets into our system. Our skin acts as our protector. It’s protects our organs and blood from unwanted enemies such as viruses and bacteria’s. It’s an amazing organ and not one to be abused.

So when you are using an Essential Oil, consider diluting and applying with a “near pH” Carrier Oil. doTerra actually offers a full line of EOs already mixed with FCO called doTerra Touch Kit . They are in great roller bottles too. This makes it easier to apply. It is something worth considering.

If you have not tried Essential Oils and want to make changes to your family’s medicine cabinet, let me know. I’d love to introduce you to a new way of Health and Wellness!


Your Health, Wellness and Organizing Expert … Believing in You!



“Truth About Diary”

As a child my go to drink was milk. I LOVED milk. Drank it with every meal and then some. I even continued drinking milk well into my late 40’s. I would have a glass (or two) with my dinner every night. I have to say I converted to organic dairy and have been only purchasing organic for 15+ years. But one night at dinner about 12 years ago I truly had no desire to have a glass of milk and chose to drink water and have been doing that ever since. I don’t know why I stopped drinking milk but I continue to use only organic dairy for all other.

But a couple of weeks ago I visited a local dairy farmer who raises their dairy cows grass fed (no hormones, antibiotics, etc). It was not homogenized so the cream was at the top. It was the most incredible cup of milk I tasted. Something to be said for doing things the way God created it to be done.

What is the truth about dairy in our current state? I think pretty harmful and dangerous, especially to young children. I believe we should be drinking grass-fed, raw, cultured dairy … if it is done right. There are studies that show dairy to be linked to allergies, asthma, digestive issues and other medical/health concerns. But why you might ask? Because what the farmers are doing to conventional dairy is not healthy.

According to Dr. Axe, he believes there are 5 reasons that conventional dairy is not good for you.

  1. Hormones
  2. Chemicals
  3. Feed
  4. Pasteurization
  5. Genetics

There was a study done by the Journal of Agriculture and Food Chemistry. They found that there is an average of 20 different chemicals and medications found in your milk (and conventional meat) supply. Those chemicals/medications are:

  1. Growth Hormones
  2. Sex hormone medications
  3. Antibiotic drugs
  4. Antifungal drugs
  5. Steroids
  6. Painkillers
  7. Anti-inflammatory medications
  8. Heart Medications

Specifically the drugs found are:

  1. Niflumic Acid Anti-inflammatory/painkiller
  2. Mefenamic Acid Anti-inflammatory
  3. Ketoprofen      “
  4. Diclofenac      “
  5. Phenylbutazone      “
  6. Naproxen      “
  7. Flunixin      “
  8. Pyrimethamine Anti-malaria
  9. Triclosan Anti-fungal
  10. Florfenicol Antibiotic
  11. Estrone Natural hormone
  12. 17B-estradiol Sex hormone
  13. 17a-ethinylestradiol Steroid hormone

Amazingly, the American Cancer Society stated that rBGH is the “man-made” hormone given to cows to increase milk production. Why do they need to increase milk production? Could it be the environment these cows are kept that causes stress, which in turn produces less milk? The dairy farmer that I visited takes great care to not put undue stress on their cows and keeps them sheltered from the heat of the sun during the hottest part of the day. But for some reason the conventional farmer would rather give their cows chemicals to produce milk. Figure that one.

What is rBGH? It is a “recombinant bovine growth hormone that is genetically engineered by Monsanto. To me anything produced my Monsanto needs to be avoided. There is an increase in milk production when these cows are given this hormone. But it also increases the risk of the cow’s early death and lameness. But what does rBGH do to us humans? For one it increases the risk of IGF-1, which is insulin-like growth factor 1. It also increases the risk of developing breast, prostate and colon cancer in us humans. Not worth the risk to me. In young girls, it could cause them to begin their menstrual cycle at an earlier age (8-9 years old) and developing breasts much earlier than designed by God.

Over the years I’ve seen another change in milk products. The shelf live is a couple of months. That baffled me. How could a quart of milk last until the end of September if I’m purchasing it at the end of July beginning of August? Well it’s because the farmers are using a “high-heat” processing. What happens when we pasteurize and homogenize dairy?   We can denature proteins and turn good fats into bad fats.

The high heat can destroy enzymes such as phosphatase. This enzyme is important for bone health and lactase, which helps support digestion. Many of the B vitamins are also affected by high heat.

It is important to stay away from Ultra-pasteurized products. They are heating the product to 280 degrees and it is destroying the important nutrients you derive from that specific food. Raw dairy is best health wise and as a second option, look for low-temperature processing. This processing is done at about 145 degrees. At this temperature level, there is only a small amount of nutrients being destroyed.

When milk is heated past 150 degrees, it becomes dangerous to your health and well-being. It is where enzymes die and proteins denature.

Heating at 115 degrees is basically raw milk. It is considered SAFE! Enzymes, minerals and vitamins are preserved.

Heating at 145 degrees is considered low-temperature. It is considered SAFE! Protein stays intact at this temperature.

Heating at 161 degrees is considered high-temperature. It is considered UNHEALTHY! It is killing enzymes and many of the healthy microorganisms. It also denatures the proteins. It is also more difficult to digest.

Heating at 280 degrees is considered Ultra-Pasteurization. It is considered UNHEALTHY! It is killing the harmful bacteria in milk but also has destroying all the vitamins, nutrients and minerals.

Finding raw milk can be difficult and if you do find it you want to be sure the farmer is taking the necessary precautions to be sure the milk is pure and clean.

Do you know some people who cannot drink cow’s milk but have no problem with goat’s milk? I do. I cannot say I have ever tried goat’s milk but I have had goat’s cheese and I enjoy it very much.

Or do you wonder why a child who is breast feed cannot now drink cows milk? It’s probably because of the Beta Casein difference.

Breast, cows, sheep and goats milk all have two types of protein: whey and casein. Unfortunately, not all casein is the same. According to some research done by Dr. Keith Woodford, mother’s milk, sheep’s and goat milk contain A2 casein. Most cows’ milk contains A1 casein. Many people are allergic to A1 casein. It is known to be 26 times more inflammatory than gluten.

Why the difference?   According to Dr. Woodford’s book, Devil in the Milk, he states that in the past 2,000 years newer breeds of cattle mutated. There is a genetic flaw in the cows that produce the A1 casein.

Cattle that contain A2 casein can be found in Asia, Africa and the Middle East. These breeds are thousands of years old. This breed of cattle is called the Zebu. But there are some jersey cows that produce A2 casein. It is possible that there are other breeds as well but the farmer would need to do genetic testing to determine if their cattle produce A2 casein.

So to sum it up, if you are having problems with dairy, perhaps you should look at first if it is organic. This should be non-negotiable. Second, is it grass fed? Even some organic milk can be “grain-fed” cattle. Secondly, are you getting A2 casein protein in this milk? If not, consider switching to goat’s milk or removing dairy entirely from your diet. You can do an elimination diet for 30 days to see if there is a difference in the way you feel and the way your body responds. It might be worth a try.

If you are feeling overwhelmed by the whole process of food choices? Perhaps working one on one with a Health Coach would help you take a step in the direction you desire your health to be in. Contact me. We can chat about your health goals and we can determine a plan/strategy for you to begin.

Your Health, Wellness and Organizing Expert … Believing in You!



“Vital Nutrients For Our Body”

In order for our body to maintain a level of health, we need to have nutrients daily. We can take them via supplements. But getting them from food is the best. We need to be sure the food that we eat daily is not tainted with pesticides and herbicides. If it is, you are not only getting those toxins in your body, but it has depleted the vital nutrients from this food.

So what are those Vital Nutrients and where can you get them? Listed below is a list of the daily required vital nutrients, the food source we can get them from and some symptoms we may experience if we are deficient.


Natural Sources – Milk, yogurt, kale, cheeses, collard greens, salmon/sardines with bones, mustard greens, broccoli, figs, carob, oats, prunes, asparagus, sesame seeds, watercress, whey, oranges

Deficiency Symptoms – Muscle spasms, rickets, osteomalacia, osteoporosis



Natural Sources – Brewer’s Yeast, broccoli, ham, grape juice, brown rice, cheese, whole grains, dried beans, calves liver, chicken, corn dairy products, eggs, potatoes, mushrooms

Deficiency Symptoms – Rare: alterations in metabolism of fats, carbohydrates, proteins, amino acids



Natural Sources – Pinto beans, navy beans, asparagus, spinach, broccoli, okra, brussels sprouts, barley, beef, brain, brown rice, brewer’s yeast, cheese, chicken, dates, green leafy vegetables, lamb legumes, lentils, liver, milk, mushrooms, oranges, split peas, port, tuna, whole grains.

Deficiency Symptoms – Anemia, irritability, weakness, sleep disturbances, pallor, sore & reddened tongue.



Natural Sources – Beef, baked potatoes, clams, pumpkin seeds, eggs, fish, liver, green leafy vegetables, whole grains, nuts, avocadoes, beets, brewer’s yeast, dates, peaches, pears, lentils, dried prunes, raisins, sesame seeds.

Deficiency Symptoms – Anemia, dry, coarse hair, dysphagia, dizziness, fatigue, hair loss, cracked lips or tongue, nervousness, slowed mental response, pallor



Natural Sources – Brown rice, avocadoes, spinach, haddock, oatmeal, navy beans, lima beans, broccoli, yogurt, bananas, baked potatoes, apples, apricots, brewer’s yeast, cantaloupes, grapefruit, green, leafy vegetables, lemons, nuts, salmon, sesame seeds, wheat

Deficiency Symptoms – Sleep disturbances, irritability, rapid heartbeat, confusion, muscle spasms, GI upset.



Natural Sources – Pineapple, wheat bran, wheat germ, whole grain seeds, nuts, cocao, shellfish, tea, dairy products, apples, apricots, avocados, bananas, brewer’s yeast, cantaloupe, grapefruit, green, leafy vegetables, peaches, figs, salmon

Deficiency Symptoms – Rare: atherosclerosis, confusion, tremors, elevated cholesterol levels, impaired vision and hearing, skin rash, irritability, increased blood pressure, pancreatic damage, sweating, increased heart rate, mental impairment, grinding of teeth.



Natural Sources – Halibut, yogurt, salmon, milk, chicken breast, extra lean ground beef, oatmeal, lima beans, broccoli, asparagus, corn dairy products, eggs, dried fruits, legumes, nuts, sesame, pumpkin, sunflower seeds.

Deficiency Symptoms – Fatigue, irritability, decreased appetite, bone pain, weakness, and skin sensitivity



Natural Sources – Dried apricots, baked potatoes, banana

Deficiency Symptoms – Dry skin, acne, chills, diarrhea, impaired cognitive function, muscle spasms, arrhythmia, edema, decreased reflex response, thirst, glucose intolerance, growth retardation, insomnia, elevated cholesterol, decreased blood pressure.



Natural Sources – Carrots (raw or juiced), pumpkins, yams, tuna, cantaloupe, mangoes, turnip, beet greens, butternut squash, spinach, fish, eggs

Deficiency Symptoms – Poor night vision, macular degeneration, increased risk of cataracts, dry skin. Hearing, taste, smell and nerve damage.



Natural Sources – Rice, bran, pork, beef, ham, fresh peas, beans, breads, wheat germ, oranges, pasta

Deficiency Symptoms – Mild: appetite and weight loss, nausea, vomiting, fatigue and nervous system problems. Servere: beri beri, muscle weakness, decreased DTR, edema, enlarged heart.



Natural Sources – Poultry, fish, grains, broccoli, turnip greens, asparagus, spinach, yogurt, milk, cheese

Deficiency Symptoms – Mild: cracks & sores to corners of mouth and tongue, red eyes, skins lesions, dizziness, hair loss, inability to sleep, sensitivity to light, poor digestion, Servere: (rare)-anemia, nerve disease.



Natural Sources – Chicken breast, tuna, veal, beef liver, brewer’s yeast, broccoli, carrots, cheese, corn flour, dandelion greens, dates, eggs, fish, milk, peanuts, pork, potatoes, tomatoes

Deficiency Symptoms – canker sores, diarrhea, dizziness, fatigue, halitosis, headaches, indigestion, inability to sleep, loss appetite, dermatitis. Serve: Pellagra.



Natural Sources – Clams, ham, cooked oysters, king crab, herring, salmon, tuna, lean beef, liver, blue cheese, camembert, gorgonzola cheese

Deficiency Symptoms – Unsteady gait, chronic fatigue, constipation, depression, digestive disturbances, dizziness, drowsiness, liver enlargement, hallucinations, headaches, inflammation of the tongue, irritability, mood swings, nerve disorders, palpitations, pernicious anemia, tinnitus, spinal cord degeneration


Natural Sources – Broccoli, cantaloupe, kiwifruit, oranges, pineapple, peppers, pink grapefruit, strawberries, asparagus, avocados, collards, dandelion greens, kale, lemons, mangos, onions, radishes, watercress

Deficiency Symptoms – Mild: poor wound healing, bleeding gums, bruises easily, nosebleeds, joint pain, lack of energy, susceptibility to infection. Severe: scurvy



Natural Sources – Sun exposure, sardines, salmon, mushrooms, eggs, milk, herring, liver, tuna, cod liver oil

Deficiency Symptoms – In children: rickets, delayed tooth development, weak muscles, softened skull in infants, irreversible bone deformities. In adults: osteomalcia, osteoporosis, hypocalcemia.



Natural Sources – Nut oils, spinach, whole grains, wheat germ, sunflower seeds

Deficiency Symptoms – Rare symptoms may include anemia and edema



Natural Sources – Green leafy vegetables including spinach, kale, cauliflower, broccoli

 Deficiency Symptoms – Rare: except in newborns, where bleeding tendencies are possible. Elevated levels of vitamin K can interfere with the effect of anti-coagulants.



Natural Sources – Cooked oysters, beef, lamb, eggs, whole grains, nuts, yogurt, fish, legumes, lima beans, liver, mushrooms, pecans, pumpkin and sunflower seeds, sardines, poultry

Deficiency Symptoms – Change in taste and smell, nails can become thin and peel, acne, delayed sexual maturation, hair loss, elevated cholesterol, impaired night vision, impotence, growth retardation, increased susceptibility to infection.

Credits:  Jill Winland-Brown, EdD, MSN, FNP-C; Lynn Dunphy, PhD, MSN, FNP-C and Nina Waasdorp Nolte, Arnp

Do you feel that navigating the foods you should be eating is a bit overwhelming? You are not alone. It’s hard these days to know what to eat and what not to eat. Working with a Health and Wellness Coach will help you navigate this journey and give you the encouragement, motivation and tools you would need to change your eating to whole/real foods. Contact me for me information. I’d love to work with you.

Your Health, Wellness and Organizing Expert … Believing in You!




“MSG and Deceiving Ingredients”

I remember 20 years ago when my 18-month-old son was dealing with “night terrors.” The pediatrician told me that it was normal and he would out grow it. Yikes. You’re kidding … right? He’ll out grow it? Well when … tonight? (Still amazed that physicians say things like that.)

Well after some pray and research, I discovered the Feingold Diet. Dr. Feingold had researched and determined that night terrors (and a list of other issues) were caused from food coloring, preservatives, and additives (ingredients like MSG, Red Dyes, Yellow Dyes) in our food. Not everyone had issues with those ingredients. But many had. I gave the Feingold Institute a call. A Representative of the Institute began to enlighten me on the deception of ingredients in our food. How could this be? My son was only 18 months old and eating mostly baby food and some table food. Well what she educated me on was when someone makes a recipe of something and packages it for sale; they only need to list the ingredients that they put in the recipe. What they do not need to do is list the ingredients of each ingredient.

What do I mean? For example, we were going over baby food and I was reading her the ingredients to a jar of Beef Stew from Beechnut. It had beef, carrots, peas, egg noodles, etc. Seemed like basic ingredients. But what I learned was the manufacturer of that baby food bought their egg noodles from a company that puts Yellow Dye #5 in it. Because Beechnut didn’t make the egg noodles they were not required to list the Yellow Dye #5. Wow that was incredible. I was shocked. Who and what can you trust and how do you know for sure what you are eating?

Well as consumers we need to take time to understand what is happening with our food supply. We need to open our eyes and start getting smarter about what we are putting in our bodies. We need to educate ourselves as to what all these ingredients mean, because we CANNOT trust the food manufacturers.

I follow a few rules that I believe have helped me eat better. They might help you.

  • Don’t eat processed foods.
  • If the list of ingredients is too long, stay away. It’s got more chemicals than real food.
  • Make homemade food more than not. I know people say they don’t have time. Bottom line – make time. Your health depends on it.
  • Continually keep educated on what is happening to our food supply.

Unfortunately, the FDA allows food manufacturers to be “deceptive” in listing ingredients and is allowing these manufacturers to “hide” ingredients within each other. Years ago MSG became a big concern. People were warned to stay away. Well 20 years ago they changed it to Hydrolyzed Proteins. Now it is changed into other names and hidden within other ingredients. MSG is a neuro-toxin and can affect your body in ways you may not even be aware. I remember when my daughter was about 3 years old. She was fed a “packaged” steak that was full of MSG. I didn’t know it at the time. She went to bed and was so hyper. I couldn’t calm her down. I thought what could be the matter? I went over the day and then went over what she ate. I pulled the box of steaks from the freezer. When I saw it had MSG, in the garbage it went.

What are some reactions to MSG?

  • Headache
  • Flushing
  • Sweating
  • Facial pressure or tightness
  • Numbness, tingling or burning in the face, neck and other areas
  • Rapid, fluttering heartbeats (heart palpitations)
  • Chest pain
  • Nausea
  • Weakness

Here is a list of ingredients that may have MSG or other toxic ingredients hidden in it. It might be best to stay away from anything with these ingredients. I know it can be hard but that is why making your food from scratch is the safest way to eat.

  • Hydrolyzed Proteins
  • Monopotassium Glutamate
  • Natrium Glutamate
  • Natural Flavors
  • Natural Flavorings
  • Natural Meat Flavor
  • Non-milk Powder
  • Nonfat Dry Milk
  • Nutritional Yeast
  • Parmesan Cheese
  • Pea Protein
  • Protein Isolate
  • Protein Solids
  • Rice Syrup
  • Seasonings
  • Seaweed
  • Seaweed Extract
  • Separated Protein
  • Smoked Meat
  • Sodium Caseinate
  • Soy Concentrate
  • Soy Lecithin
  • Soy Products
  • Soy Protein
  • Soy Protein Concentrate
  • Soy Protein Isolate
  • Soy Sauce
  • Spice
  • Spices
  • Stock
  • Tamari
  • Tangle Extract
  • Textured Protein
  • Tofu
  • Ultra-Pasteurized
  • Vetsin
  • Vital Gluten
  • Vitamin Enriched
  • What Starch
  • Wheat Gluten
  • Wheat Products
  • Whey
  • Whey Protein
  • Why Protein Concentrate
  • Xanthan Gums
  • Yeast Extract

The list is long and it may seem overwhelming. But getting educated on what is good and/or not good to eat is well worth your investment. You could print this list off and take it with you as you shop. The more you become familiar with the “toxic” ingredients, the easier it will be to uncover.

If you still feel overwhelmed and would like a once over in your pantry or even help at the grocery store, contact me. I’d be happy to teach you as you journey into wellness for you and your family.

Your Health, Wellness and Organizing Expert … Believing in You!


“Moving, Being Active or Just Plain Exercising”

Today I want to talk with you about an issue that is very helpful if you are struggling with anxiety. But it is one I truly struggle myself with even though I know it will help alleviate it … and that is exercise. I have never been one to exercise. I have tried many times with many programs only to be discouraged and give up. I will go through periods of going for walks, which I enjoy, and feel the benefit of it. But I eventually tire of it and stop. Participating in an exercise regime is hard for me. Now with that being said, I am a very active person. Personally, I love my gardening in the summer and my other business as a Professional Organizer keeps me very active.

I’ve tried to determine why I struggle with exercising and believe the root cause is from way back in elementary school. I enjoyed gym (initially). Was very active as a child. We were always outside playing, riding bikes and just being adventurous. But as time went on I began to hate gym. We would yearly participate in those “Presidential Programs” where you were in these timed/competitive exercises. Many of them were running relays. I would run with all my might and think I was moving quite fast to only find out I came in the bottom of the rankings. So the next race I’d run even faster to only find that I didn’t do better. I was discouraged and embarrassed and began to hate gym.

I think my problem was because of the anxiety I was living with as a child.   I had very shallow breathing. My lung capacity could not handle much in the way of stamina. As much as I would try harder, my body just could not handle it. I didn’t realize it then and determined I was just not good at these exercise programs. Would I have known, I could have learned how to breath better and strengthened my lungs to give me the ability to endure.

So why do you want to “get moving?” Here are a few reasons:

  • When we exercise, our brain releases endorphins, which are chemicals that make you feel happier and more energized. It actually makes you feel more active.
  • Exercising helps to boost your immune system.
  • Exercising decreases chemicals that cause you to feel sad or depressed.
  • Exercising helps to loosen any muscle tension you may have in your body.
  • If you combine exercising and being outside, you are getting Vitamin D and lots of fresh air while you are getting physically fit.

Know that exercising doesn’t have to be for long periods of time. If you can get 30 minutes in 3-4 times a week, you are doing great.

So what is your reason for being inactive? Can you get to the root of the issue? Sometimes it takes some time to understand but knowledge and understanding can be freeing. If you are one of those individuals like myself, struggling to exercise, spend some quiet time alone and reflect on what may be hindering you. Get to the root and then ask the Lord to heal that issue or trauma in your life. Then “Get Moving!”

You will be glad you did … and so will your body.

If you would like some guidance to help you get to this root, don’t hesitate to contact me. I’d be honored to help you walk towards freedom in this area.

A great Scripture to meditate on could be, “My people perish for lack of knowledge.” Hosea 4:6. Don’t let this root stay “rooted” in you. Seek the answer to this issue in your life.

Your Health, Wellness and Organizing Expert … Believing in You!


“Anxiety – Be in the Now!”

Today I want to discuss with you one of the issues that perpetuates anxiety and that is not living in the here and now. The reality is we only have the here and now. We don’t have yesterday. Yesterday is gone and we don’t have tomorrow. It’s not here yet. All we have is now, today, this moment. We don’t even have 4 hours from now.

What does this all mean? We need to live in the present. We need to stop the “mental gymnastics” of what was, what could be or what should have been. That is such wasted energy and all it does is have us live in either a realm of anxiety or regret. That’s not to say we shouldn’t look at the past and learn from it. But spend only that time getting revelation of what went wrong and what could have been done differently. Then take that revelation, file it away and move on. Living in what you should have done and rehearsing it over and over is not the best use of your emotions and energy. I know it’s easy for me to say this.   It will virtually take a paradigm shift in how you think and what you let ruminate in your mind.

What can you do when those thoughts come into your mind and don’t want to go?

Well one of the things is to quote something different. For me I love Scripture. So I would speak out something like this, “You will guard me and keep me in perfect peace and constant because my mind [both it’s inclination and its character] is stayed on You, leans on You, and hopes confidently in You.” Isaiah 26.3 Amplified.

Another thing you can do is write down your issue on a piece of paper. Then let it go by tearing up the piece of paper and letting it go.

Or how about writing it down as a prayer asking the Lord to answer, heal or resolve your issue. Fold it up and put it in a Prayer Box or Prayer Jar. At the end of the year, pull out the papers and see how your prayers have been answered.

Lastly, you could write the concern/situation down and walk through the steps of resolving it. Look at each step as a journey. You don’t need to have the end result figured out at this moment. All you need is the next step.

So release those thoughts. Don’t hold onto them and let them ruminate in your mind. Think on good things and leave the rest to God.

Want some guidance on dealing with your health issues or concerns from the stress in your life? Contact me. I’ll be honored to guide you to your desired goal of stress free living.

Your Health, Wellness and Organizing Expert … Believing in You!


Continuing The Anxiety Discussion

In my last Blog, I began the discussion of “Dealing with Anxiety.” I discussed that because of my past and the many traumas’ I experienced, anxiety had become my friend. Not a friend I really wanted but one none the less.

I have to say that I am feeling the beginning of a breakthrough regarding my anxiety but still have some work to go. So what changes have I made you might ask? Read below and I’ll explain those changes. Perhaps they will inspire you to apply some or all to your life for your desired breakthrough.

Change #1 – The Listening Program

I have been applying The Listening Program TLP to my own life and am in my second cycle. I was in the Zone for energizing, creativity, alertness, and organization. I was excited about entering this Zone but wondered if it was too much for me. My nerves were raw at that time. My adrenals were probably on overdrive and my sympathetic nervous system didn’t know how to transfer over to the para-sympathetic system. Was this Zone aggravating my anxiety or keeping it active? I wasn’t sure so I made some changes and went back to the balancing and integrating Zones. I started to feel a difference. I did two weeks of that and now I’m in the grounding, self-regulation, body awareness, coordination and timing Zone. I plan on staying in these two Zones until I have a complete breakthrough. They are very calming.

Change #2 – Shut electronic devices off

I have not completely mastered this but have made significant changes. My goal is to stop working by 6 pm and be off my computer by 7:30. Now that can work if I have office days or am working in my home office with a photo job. But if I’m out of my office working with a client and don’t get home until 5 or 6 pm, then being off my computer by 7:30 is a little harder. When I get home at that hour, I need to prepare dinner. By the time that is done and the kitchen it cleaned up, it could be 7:30. I then need to check emails or do some administration work. So ending by 7:30 is a little tricky. All in all, I have cut back on being on overload with my day. But my plan is to purchase “Blue Light Blocking Glasses.” Something like these from Amazon.

Blue Light Blocking Glasses

Change #3 – Diet

I am 85-90% organic in my eating. But I do eat sugar … organic sugar but non-the-less it’s sugar. I have cut sugar out of my diet about 95%. My goal is 100%. But my sugar intake comes from sugar being in my organic ketchup per se. For the most part sugar is out of my diet. Well I did cheat the other day when my daughter made my favorite cupcakes for my Birthday. But I’m back on track.

Change #4 –Exercise

I have started walking again. This is a hard one for me. If you are a praying person, please pray that I stick to it. I have been walking. Not every day but 3-4 times a week. My goal is 4-5 times a week.   I still have not received revelation as to why exercising is so hard for me and why I am so resistant. I know it’s a necessity and so healthy for me. But I do struggle. I have a wonderful neighborhood to walk in so that’s not a reason not to. But I am pushing throug and actually enjoying my walk. I put my “buds” in and listen to TLP program whether it’s motivational, inspirational or de-stressing music. It has helped.

Change #5 – Essential Oils

I found a new mixture of clove, rosemary, basil and fractionated coconut oil. I put in a roller bottle and at least twice a day I apply to my adrenals … which are above my kidneys. The first time I applied it I was shocked. There was such a soothing, calming feeling on my adrenals. It’s like they were on fires and the Essential Oils calmed them done. Love my oils.

Change #6 – Spiritually

As a believer and follower of Jesus Christ, I put my trust in Him … or should. Unfortunately, there are times where I don’t turn to Him and believe in the healing He has given me. I get in my flesh and my own “works” that I forget to leave this issue with Him and trust that He has paid the price for my healing. That’s what He actually promises in His word. So I repent and ask Him for forgiveness for not fully turning to Him and trusting that He has healed me.

With that being said, I believe we cannot just pray and expect the Lord to bring healing and still do things to our body that is “unhealthy.” Praying, believing and doing our part in leading a healthy lifestyle will be the result of healing.

So these are the changes I have made and there seems to be results. I need to keep on keeping on and focus on “self-care” and continue to do the things that are in my health’s best interest. Share with us what you may have been doing and what changes are working for you.

If you are struggling and not seeing results, working with a Health Coach can help propel you to your desired goals. Contact me if you’d like to chat or get started on a journey to health. I’d be honored.

Your Health, Wellness and Organizing Expert … Believing in You!


“Dealing with Anxiety”

This week I want to focus on some Emotional Recovery or Healing. I initially was going to combine anxiety and stress together. But I believe they are impactful individually and warrant their own Blog post. So today I will start with anxiety.

We all have it at some point of our life and some people have such a level of it that it’s active most of their day. Anxiety has been a part of my life … actually for so long I don’t even remember when it wasn’t there. It has been so part of my life that it actually seems like my friend. Not a friend I want to keep or hold onto. Not a friend that I’m glad I developed a relationship with. But nonetheless it has been such a part of my life … that it seems like it’s my friend.

But I’ve decided I want a divorce from this friend. I’m parting ways. The crazy thing is this friend just doesn’t want to go. He or she wants to hold on. I think though I haven’t been serious enough about not wanting this friend around any more.

Did you ever have a relationship that you don’t really want to pursue any longer but you really haven’t been upfront about it? Haven’t been forthright about expressing your desire to end the relationship. Ending relationships can be done nicely. They don’t have to be mean or hurtful. You just need to be decisive. It can’t be done passively. Because then the friend doesn’t go away and you are complaining that they are still around. Yet you didn’t communicate clearly that it’s over.

Well I’m going to communicate clearly to my friend that our relationship is over. Anxiety, you are no longer my friend. I don’t want you in my life. It’s time for you to move on and move out. Does this mean I will never feel anxious again? Absolutely not! But I’m learning that when anxiety comes up again, I don’t need to hold onto it. I need to get some tools in my travel bag to have with me so when it decides to come back; I know how to release it. I may need to do this again and again and again. But that’s ok. I’m up for the challenge. Want to join me? Keep reading.

Life for me growing up has been difficult (one day I’ll tell my full story). I’ve experienced just about every abuse there is. So growing up was rid with fear and anxiety. I believe as a child I welcomed the anxiety in as a way to protect me. I let anxiety rule in my life as a way to say “back away, danger, don’t venture, stay put, don’t go there, don’t do it.” Get the picture. The only problem was that this friend took a little too much control and began applying himself to areas of my life where I shouldn’t being responding in that fashion. I should have developed, grown and felt challenged to do new things. Instead, I listened to this friend and it held me back.

Now in my adult life, I became aware that I live most of my time in the sympathetic nervous system (that fight or flight mode) and not in the para-sympathetic nervous system and it is affecting my body. I’ve dwelt with high blood pressure, slightly elevated cholesterol and many, many sleepless nights.

Our bodies are a beautiful machine; created by an awesome God! It is His desire that we live in health … divine health. Our God is so awesome and so powerful that He truly can chose to miraculously heal us from all our diseases and health issues. But I believe it’s a partnership. He wants to partner with us to not only bring that healing to our body, but have it sustain itself. If God were to choose to zap the anxiety out of my body (which He could very well do), unless I learn a new way to handle it when it comes upon me again, I’ll be back where I started.

So what can we do to be rid of stress? I’ll not be able to cover all the option here. But hopefully these can propel you to get started. They key to every and any health issue you have is to do your own research. Don’t rely simply on what you Doctor tells you. There is so much information out there that he cannot possibly keep up with everything. I remember back in the early 2000’s when I was homeschooling, I attended a homeschool convention in Orlando Florida. It was a fabulous convention and I left every year full of wisdom. One of the classes I attended was on how to teach your children to research. Because learning how to research is key as we moved forward in life. Being in the information age, there simply is too much information out there to keep up on it all. She said that in order for a Physician to keep up on all new medical procedures, medications and diseases, they would have to read 250 periodicals a day!!! A day!!! Who can do that? So it behooves you to do your own research. Educate yourself. Be an informed consumer … after all it’s your health.





Food – Be cautious with the foods you are eating and the beverages you are drinking.




Processed Foods

Meats with sodium nitrate and sodium sulfate

Artificial sweeteners

High Fructose Corn Syrup

MSG (E621, Yeast Extract or 50 other names

Food Coloring

Foods with BHA/BHT

Potassium Bromate

Sodas (especially diet)

Processed breads

Farm Raised Fish



Hydrogenated Oils or Trans-fats

Canned Soups

I am saying you cannot have a cup of caffeinated coffee again or a blueberry muffin? No. But for now until you get your body in a more calming state, stay away from the foods that can excite you … that are neurotoxins.

Eat These Foods Without Worry

Whole real foods in their natural form

Fresh vegetables (especially leafy greens)

Fresh fruit (especially oranges or other citrus fruits

Meats that are non-antibiotic/hormone injected





Whole Grain Breads

Wild Caught Salmon

Step Two

Sleep – be sure you are getting 7+ hours a night of sleep. This is critical. Your body needs to be in that relaxed state to replenish itself. Much healing occurs in your body when you are sleeping. Make this a must!!

Step Three

Turn off the computer, iPad, tablet, cell phones and TV at least one hour before bed. The blue ray light from these electronics play havoc on your melatonin and makes your body think it’s still early. Hence you don’t easily fall asleep or sleep well. Are you one of those individuals that hit the pillow and are out like a light? Well that’s not good. It means your body is in exhaustion mode. You need to lie down and relax before you go into that sleeping state.

Step Four

Get yourself into some type of exercise program or activity. You don’t have to join a gym but you need to do something physical to get the stresses out of your body. This is one area that is really hard for me. I hate to exercise. Did I say hate? Yes, I hate to exercise. And even though I’m a Health and Wellness Coach and know the importance of this activity, I struggle.

Anyone want some accountability? We can join forces and motivate each other. This afternoon I wanted to take a break from writing this Blog so I put on my headphones to do The Listening Program and decided to take a power walk. It was nice outside. It was about 55 degrees (that’s nice for CT). I was able to walk my cul-de-sac about 3 times while doing my program. It was quite refreshing.

Step Four

How’s your job? Are you enjoying what you are doing or is it causing you anxiety? This is important to look at. We spend a great deal of time working. If we are anxious for those 8+ hours, we are really causing harm to the health of our body. Consider a new job if the one you are in is causing anxiety.

Step Five

Where are you Spiritually?   Do you have a spirit filled life? This is important. For me I’m a believer in Christ and if it wasn’t for that belief and faith in Him, I know I’d be in a worse place emotionally. The trauma of my past, the trauma of my divorce, the stress of starting my own business, dealing with two elderly parents who are medically challenged would have put me under. Knowing He would help me get through each and every issue was so important to my life.

We all must have a belief in something greater than ourselves; someone stronger than us; someone more powerful than mankind. I’ve chosen Christ. If you have no spiritual life, it would be important to look at that.

Step Six

Supplements can be helpful to aid in the release of anxiety. A few ideas such as Ashwagandha and Magnesium.

Step Seven

This Blog post would be incomplete if I didn’t add doTerra Essential Oils to the mix. Essential Oils are such powerful oils to help aid in the release of anxiety.

What are some of those beneficial Essentials Oils:



Roman Chamomile





Focus Blend

Calming Blend

Joyful Blend

Grounding Blend

Respiratory Blend

Tension Blend

Sometimes you need to try them out and see which Essential Oil works best. What may work for me may not work for you. Experiment with the oils and see which one or ones brings relief.

As I wrap up this writing, my hope and pray is that you will make yourself a priority and not allow the stress to continue to manifest in your body. TI pray that you will realize you are important, you are special, you are loved and you are worth living a life that is anxiety free.

Come along with me on this journey, as I will keep you posted as to the steps I’m taking to finally have my “friend” go away.

If you would like to do a Health History to perhaps get a better picture of where you stand health wise, contact me. Right now I’m running a special and am doing them at no charge. Would love to have you join my journey.

Your Health, Wellness and Organizing Expert … Believing in You!