Author Archive for Regina Sanchez – Page 2

“Brain Fog – What’s a Person to Do?”

Today, I want to focus on Essential Oils and how they can help with “brain fog.” You know that feeling where you’re not thinking clearly, you’re tired, distracted, have trouble focusing and you basically just feel “off?”

I know those times that I don’t necessarily have the best nights sleep and I wake up feeling out of sorts, I diffuse doTerra Peppermint and Wild Orange Essential Oils. Within a few minutes, I can feel the fog in my brain go away. I get clearer thinking and begin to feel like I’ve awoken from a good night sleep. I love my Peppermint Oil for sure.

Now, understand that just using Essential Oils won’t necessary “cure” your ails. There are other factors that come into play. Factors such as:

  • Are you getting a good night sleep more nights than not?
  • Are you eating a good, clean, healthful diet or is it full of processed foods and sugar?
  • Are you operating with a level of stress that is not healthy for you? Is there so much stress in your life that it has become your friend? (Someday I’ll tell you how it became mine.)

If any of the above issues are a factor in your life, then you need to look at those issues first; not that Essential Oil won’t be helpful. But to get long lasting results you are going to have to look at your life as a whole and make those necessary changes. We are so used to traditional medicine where they put a “band aid” on your medical issue and don’t get to the root cause. You cannot think that Essential Oils will solely be that band-aid.

If you have difficulty evaluating your life as a whole to see what other issues could be causing your “brain fog,” consider working with a Health and Wellness Coach. As a Health and Wellness Coach, I have been trained to look at the whole of your life to sort through your issues and guide you into making those changes that will have a lasting impact on your health and well being.

But not to digress, let’s get back to Essential Oils. Here are some Essential Oil options to help you with that “brain fog” and aid you in thinking clearer and being motivated.

Increase Focus – Diffuse 3-5 drops of Peppermint and Wild Orange Essential Oils while you are working.

Kick in Focus – Diffuse 3-5 drops of Elevation and 2-4 drops of Wild Orange while you are working.

More Energy and Awakeness – Diffuse 3-5 drops of Grapefruit and Lemon Essential Oils while you are working.

Increase Your Mental Alertness – Diffuse 1 drop of Basil, 2 drops of Cypress and 2 drops of Rosemary while you are working.

Calm Yourself – Rub 1 drop of Lavender at the base of your neck. If you are not a lover of Lavender, Cedarwood works great for me to bring about a calming effect.

Adrenal Gland Overload – Place in a roller bottle 10 drops of Clove, 10 drops of Basil and 10 drops of Rosemary. Fill the remainder of the roller bottle with Fractionated Coconut Oil. Rub this over your adrenals (they are over your kidneys) every morning and again in the afternoon.

Restful Night Sleep – Rub 1 drop of Cedarwood and 1 drop of Serenity on the bottom of both feet right before going to bed.

Hope you find one of these options to help you with your “brain fog.” I pray you choose to try an Essential Oil and not opt for caffeine all day to give you that energy you need and to help you feel awaken.

Come back again to my Blog. I will be starting a series of Essential Oils and Your Emotions! There will be some good stuff to learn. Always enjoy writing to you and offering some “healthful” suggestions. If you’ve tried any of these and have seen some changes, write me and let me know. I love hearing success stories.

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


Standing Desk – It Could Improve Your Health!

“Do you know that for every hour you sit down, your life expectancy decreases by two hours? For comparison, every cigarette smoked reduces life expectancy by 11 minutes,” Dr. James Levine. Dr. Levine is the co-director of the Mayo Clinic and the Arizona State University Obesity Initiative.   He is the author of the book Get Up! Why Your Chair Is Killing You and What You Can Do About It. There are some 10,000 publications having shown that sitting is harmful to your health, regardless of other lifestyle habits.

What does this mean? It means sitting down is far more hazardous to your health than smoking. I think that’s a bit shocking wouldn’t you say?

What is one to do? Well there is the option of standing at your desk to do your work. I know when I am having an office day and am tired of sitting; I take my laptop and go to my kitchen counter to stand while I’m working. Really feels good to me. But some people do not have that option. So the next best option would be to get a Standing Desk.

The Benefits of Using a Standing Desk

The standing desk is not new. In the 15th century, Leonardo da Vinci used one. Other famous users include Thomas Jefferson, Benjamin Franklin, Winston Churchill and Ernest Hemingway. The current popularity of the standing desk is related to long working hours, the need for a comfortable way of working, and even more, to the health benefits that are made possible by the use of one.

A standing or stand-up desk is simply a desk that allows the user to remain comfortable while standing and working. A lot of standing desks are height adjustable (sit-stand desks), so that the user can alternate between standing and sitting throughout the workday, which is the advisable way to get the most benefits from this change.

The popular phrase, “Sitting is the new smoking” strongly underlines the fact that sitting for hours at a time is known to be unhealthy.


Although exercise is the best way to burn calories rapidly, standing instead of sitting increases the number of calories you burn by 170 calories daily – which adds up to a whopping 1000 calories a week.

Blood Sugar

Most people are familiar with the after lunch blood sugar spike and subsequent crash into fatigue. Standing rather than sitting at a desk can significantly lower the blood sugar spike, as can alternating sitting and standing every half-hour. This is particularly important for people who develop insulin resistance or type 2 diabetes.

Heart Health

Increased heart health was linked to standing in 1953, when a study of bus conductors showed that the conductors who stood all day had only half the risk of dying from heart disease as the conductors who remained in the driver’s seat for the same amount of time. Since then it has been suggested that even intense exercise cannot counteract the negative impact of remaining seated all day.

Back Pain

If back pain has developed from long periods of sitting, then the standing desk can help reverse the problem and bring the sufferer the relief they need. One study showed that workers suffering from lower back pain found their pain reduced by 32% after a few weeks of substituting a standing desk for a sitting one. Another study published by the CDC found that using a sit-stand desk reduced neck and upper back pain by over 50% in just two weeks.

Mood and Energy

In an interesting find, a seven week study found that workers who used standing desks felt less tired and stressed than those who sat the entire day at work. Over 80% of the people using standing desks claimed increased energy during the workday. This combination of increased energy and better moods correlates to mental health studies that have linked sedentary time with increased risks of depression and anxiety.

Longer Life Expectancy

Because of the established connection between sedentary time and both heart disease and type 2 diabetes, (as well as obesity and cancer), it’s not surprising that studies are linking sitting time to an earlier death. An American study from 2012 concluded that the average person’s life expectancy would be two years longer if he or she cut down on sitting time to three hours per day.

Even if “sitting is the new smoking” is a dramatic way of getting the point across, the point is well taken. While anyone switching to a sit-stand desk is advised to adapt to this new routine slowly, the benefits gained from changing the physical way you work can have a very positive impact on your health and longevity.

So how to do you being to find the right standing desk for you? Here is a thorough review of standing desks to help you pick your own.

Would you like an opportunity to review your health concerns? Contact me for a “free” health history and review. Offer expires shortly.


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


Getting You Started with Essential Oils

What we eat, what we use for cleaning products in our homes and what medications we take need to be  high priority in our life and we need to continually evaluate them. I believe a generation is arising that is EO-WildOrangesaying, “I want to look at my whole body/whole life and see how everything is affecting my health and well-being.” There seems to be a shift to more natural healing and looking at food as a “medicine.” Understand that what you put in your body as well as on your body can and will affect your health. It may not affect you immediately. But down the road it could have long-term affects.

Essential Oils are on the rise for a number of uses. People are using them to create safe and healthy cleaning products. They are also using them to aid in healing. But how do you know if the oils you are using are safe? It is going to require research on your part. The FDA considers Essential Oils a cosmetic and they do not have any regulations on cosmetics. This means you have to rely on the manufacturer to tell you the truth. Unfortunately, not all companies are honest and you can get a product line that is full of contaminates.

Every time you are using an Essential Oil whether you are diffusing, ingesting or applying directly to your skin, you are opening up a pathway allowing everything into your body. If your oil is safe and pure, then you are reaping great benefits. There are, unfortunately, some chemicals/toxins that are legally allowed to “hide” in your Oils. They are: lead, solvent residues, insecticides and pesticides and the horrible GMOs.

So how do you know if your Essential Oil is safe? Well for one, if it is Certified Organic, you can be sure there are no contaminants in it. Secondly, you will have to research the company you want to use and determine if what you see and hear is in line with what you feel to be safe. I have chosen to use doTerra Essential Oil. Why? Because this is what they pledge their oils will be:

  • Pure and natural, with aromatic compounds carefully extracted from plants
  • Free from fillers or artificial ingredients; no dilution of active qualities
  • Free of contaminants, pesticides, or chemical residues
  • Rigorously tested for standards of chemical composition
  • Cross tested using mass spectrometry and gas chromatography to ensure exact purity and composition potency
  • Sourced by a global network of leading essential oil chemists and growers to ensure correct species, growth in ideal environments, and that raw plant materials were carefully harvested at the right time

So once you decide on which Essential Oil Company you want to use, what are some ways to use them? Well listed below are 10 Essential Oil Ideas to help get you started. This is by no means is an exhaustive list but it is a list to get you started.

  1. Detox your home first by removing all chemical cleaning products. Replace with natural cleaning products. Essential Oils can help you create some DIY cleaning products and are very effective in eliminating bacteria and germs from the surface you are cleaning.
  2. When considering adding Essential Oils to your health regimen, start small. Play with the oils and see what really works well for you. For example, there are a number of oils that work well for anxiety. After trying a few, I found that Cedarwood works great for me when anxiety creeps in.
  3. Need something to uplift your body and mind? Try diffusing Peppermint and Wild Orange. You can do them separately or together. I find when I have an office day and am tired, I diffuse Peppermint and my mind clears up and the “fog” goes away.
  4. Are you about to do your workout but just don’t feel motivated? Try applying some Peppermint Oil on your chest for a great pick me up.
  5. Do you get that afternoon slump? Instead of grabbing a cup of coffee, try adding some Ginger Essential Oil to your water. It will give you that late afternoon boost.
  6. Are you a runner? Consider popping in a Peppermint Beadlet before you run. It will open your airways and help promote clear breathing.
  7. Need to relax at the end of a busy day and having trouble winding down? Apply some Serenity Essential Oil to the back of your neck for a calming and renewing aroma as you head for the bed.
  8. As you are doing your rigorous workout, add a couple of drops of Lemon or Grapefruit Essential oil to your water bottle and sip as you workout.   It will help keep your metabolism going.
  9. Feel something coming on you like the flu, sore throat or runny nose? Trying applying On Guard Essential Oil and help boost your immune system.
  10. Are you dieting? Try using the Slim & Sassy Blend as part of your diet to help support healthy metabolic function.

So these are just a few ideas on how to incorporate Essential Oils into your lifestyle. Need more idea or want to learn more about Essential Oils? Contact me. I’ll be happy to get your started and led you in the right direction.

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


Helpful Tips For Taking Care of Your Skin

Do you know that regarding your body your skin is your largest organ? Internally, your largest organ is water-1487304_1920your liver. But on your overall body, your skin is the largest organ. How you take care of it is critical to its overall health as well as your body’s overall health.

It’s hard to determine which one of these tips are most important (because they all are) and the sequence of the list below is no indication of that. Take every tip and apply it to your skin and I believe you will like the results.

  • Diet

Be sure to eat a well balanced diet that eliminates processed foods, artificial colors, preservatives and flavorings, sugar and foods with GMOs. Get lots of greens and “whole foods” in your every day diet.

  • Water

Be sure to hydrate and there is no better way than with water. For some, water is hard. I know I never drank it as a kid. I hated the taste. I think because it tasted like metal probably from the copper pipes. But when I was pregnant with my first child, I really revamped my diet and started adding water. At that time Evian was very popular. I drank that by the gallons. I fell in love with water. Right now that is what I drink 90% of my day. Add some fresh squeezed lemon or lime and you will find it so refreshing.

  • Sleep

This is so important. Getting a good 8 hours is critical to not only your health but to your skin. Sleeping allows your body to detox and rejuvenate. When you are not getting enough sleep, your skin is pale, your eyes can be puffy and you overall look exhausted. Make this a must!

  • Fresh air and sunshine

Vitamin D is so important to your health. The sunlight stimulates your body to produce Vitamin D; which is known to be protective against many diseases. You don’t want to overdue the sun but a good 15-20 minutes a day gives you a glow of health. A little color never hurts. But don’t add color via cosmetics. Get the real deal.

  • Exercise

This is one area that I am very weak in. I find it hard to exercise and am currently working through why I have such a block here. I know in my head and in my heart it is critical for my overall health but yet I struggle with doing this. But exercising keeps your skin toned and increases circulation and helps detox internal chemicals by sweating. It also can help you de-stress after a long stressful day.

  • Keep your skin clean

What you wash your face with daily is imperative to your health. The cosmetic industry is so unregulated that you really need to educate yourself with ingredients and the impact on your health. Check out my blog entitled Ingredients in Cosmetics. I discuss here the dangers of many of the ingredients in our cosmetics. You can go to Whole Foods or your local health food store and find safe products.

Putting a filter on your shower can also be beneficial. Our water systems are filled with fluoride and chlorine to name a few chemicals; both which are not healthy for your skin nor your body. The chlorine kills all bacteria (even the healthy ones) on your skin and can dry it out.

  • Moisturize Your Skin

This is important to keep your skin soft and smooth. Dry skin is itchy and unattractive … to say the least. Be sure your moisturizer is safe and use products like Shea Butter and Aloe Vera. AVOID ALL PETROLEUM BASED PRODUCTS. They are made from the gas you put in your automobile. They do not belong on your body. They actually will dry your skin even more.

Also consider taking Omega-3s. Mine is Antarctic Krill Oil by Dr. Mercola. I found this helped tremendously with my dry skin. But I always moisturize my skin after each shower. The combination of the Omega 3s and moisturizing has eliminated my dry skin and I used to have a battle with this.

  • Tone Your Skin

Consider using a toner to give your skin a protective measure that will help remove residual oils and impurities. After you cleanse your skin, use the toner. Mine is a spray so it’s easy to spray my face. There are many healthy recipes for toners. Dr. Axe or Dr. Eric Z has a number of options.

  • Exfoliate Your Skin

This helps to remove dead skin cells and unclog your pores. It also will help the blood circulate in your skin and will refresh its surface. Doing this 2 – 3 times a week will create a beautiful glow in your skin … barring you are eating well, drinking enough water and getting enough sleep.

Be sure you use a product that has a gentle exfoliate; a product that has ingredients such as ground cornmeal, oatmeal or finely chopped nuts. You can even make your own exfoliating paste with water, rosewater or even some herbal teas. Or consider making your own with sugar, essential oils and olive or almond oil. These natural products will help draw toxins from your skin as well.

Bottom line we must be responsible and take care of our skin … as well as our body.   We are our best advocates. Eat well, rest well, hydrate well and be careful what you put on your body. Resolve to make little healthy changes each day. You don’t have to change everything in one shot. Make small changes each day and before you know it you will have achieved a greater level of health and feel and look good also.

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




Hidden Chemicals in Your Food

Sometimes something that is bad has a purpose of showing you something good. Let me explain.

Wicker basket with assorted organic vegetables and fruits isolated on white

About 20 years ago my now 22-year-old son, Joseph, was 18 months old. He developed night terrors. I thought perhaps he had an ear infection and that is why he would wake up screaming after being asleep for a while. So I brought him to the pediatrician.

To my surprise he did not have an ear infection but was diagnosed with night terrors. “Night terrors,” I said. “What the heck is that and how do I get them to stop?” Much to my surprise I got no answer other than, “Oh he’ll out grow it.” What???

I couldn’t believe that this pediatrician was telling me that there was nothing that could be done and that he would just outgrow it. I was enraged. How can you think that this is normal or ok for my baby? But they did. They offered no suggestions, recommends or support.

Bothered by this diagnosis with no cure I begin praying about what to do. A few nights later it was the worse night we had. I was up every 45 minutes because my baby was screaming and no sooner did I get him back down was he up screaming again. The next day was Sunday and we were at Church. My daughter and I went up for prayer to get wisdom on what to do. As God would have it, we prayed with a Pastor who had gone through the same thing with his daughter.   He prayed with us. That evening we had another difficult night. I decided to call his wife the next day to find out what she did.

It was then that I was introduced to Dr. Feingold and the Feingold Institute Feingold Institute . I placed a call and spoke to a woman who was like an angel to me. She told me about Dr. Feingold and all the research he has done and all the children he has treated and then introduced me to the Feingold Diet.

Dr. Feingold believed that ADD, ADHD, Hyperactivity, Night Terrors and those with behavioral problems were because of additives, preservatives and food coloring in food. I said to her, “Yes, but my son is 18 months old and all he eats is Beechnut Baby Food. How can there be a problem?” She asked me to go to the cabinet and get some of the jars. I obeyed. I had applesauce, carrots, green beans and beef stew. “That’s it,” she said, “Beef stew.” “Beef stew, how can that be a problem?” “Read me the ingredients,” she said.   I began. It had its typical carrots, peas, beef and then I got to the culprit … egg noodles. Egg noodles were the culprit. How could that be?

Well here is the point of this message today and the information I wanted to impart to you. What this lovely lady explained to me was that the FDA only required Beechnut (or any food manufacturer for that matter) to list the ingredients that they put in their food. They do not require Beechnut to list the ingredients inside the ingredients. So inside the egg noodles was Yellow Dye #5. Imagine that. The manufacturer of the egg noodles that Beechnut uses puts Petroleum in their product. Yup, you got that right. Food coloring is made from the gas you put in your car or heat your house. The crazy thing is food manufactures think it’s ok to put in our food.

Needless to say we went on the Feingold Diet and my son healed from Night Terrors. Oh and BTW when I sent a list of “approved meds” to his pediatrician for him to put in my son’s file, I received a call from him saying there really was no scientific evidence this diet works. Well from this mama it worked. Proof was in the pudding Doc!!!

So what’s the answer? Know the ingredients that are in your food. Learn that food manufacturers have changed the name on a number of ingredients such as MSG and call it something different. Know that you have to understand what is in processed foods and try to avoid them as much as possible. Eat food as close to how God created it as often as possible.

Do you have trouble understanding what’s in your pantry or cabinet but wants to get your family on track to eating healthier? Just let me know. I’d love to help educate you and bring you to a state of healthy eating. That is my passion. Healthy eating has so many benefits. Better sleep, better moods, weight loss, clearer skin, more energy … and the list goes on.

Click the following link Contact Me  and fill out the information. Would love to chat with you and help you get on track

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

Stress/Anxiety/Depression and the Relationship to Food!

Has stress, anxiety or depression been part of your life for so long that it almost has become your friend? headache-1472830_1920It’s with you throughout the day but somewhat unnoticed. But at night when you are asleep and all is quiet, it seems to pop its ugly head. You’ve tried therapy, supplements and even Essential Oils. You vowed you don’t want to go down the path of prescription medication but you are tempted those nights you are awaken at that God-awful hour of 3 am and then cannot fall back asleep. You are almost at your wits end and don’t know what to do? Medication is not the path you want to go down but you know you need to find relief. Something needs to change but you are unsure what.

Have you considered your diet? Have you looked at the food you are eating that can aggravate anxiety and/or depression? Those foods are inflammatory foods. The can cause inflammation internally. Which causes many illnesses externally. Perhaps it’s something to consider. It’s worth a 30-day detox from them to see if anything changes.

So what food should you avoid? Here is the list.

  1. Caffeine – Caffeine is a stimulant and can increase your heart rate, which increases feelings of anxiety. It also lowers your serotonin levels in your brain, which can lead to depression. Caffeine can be found in coffee, tea, energy drinks, some sodas and chocolate.
  2. Sugar – This “sweet” condiment can cause an imbalance in your blood sugar. So shortly after you have eaten it, you have this “surge” of energy. Only to have a crash after that. Then you feel tired and worn out. Do you in the afternoon have the need to take a nap? Problem is you are at work and that can’t happen. Perhaps look at what you ate for lunch. Was it white bread, pasta, white rice, cakes, crackers, candy, pastries, soda or soft drinks? They are loaded with sugar and can cause your insulin to be like a yoyo all day.
  3. Wheat – Sometimes wheat allergies can show itself in symptoms of anxiety or depression. Common allergy is the gluten in wheat. Also, unless you are eating “Certified Organic” wheat, you are getting wheat that has GMOs and glyphosate (or Roundup) in it. That is very unhealthy. Wheat is not just in bread but in pastas as well. If it’s gluten you are allergic to, then you need to remove barley and rye as well from your diet.
  4. Dairy – Many people have allergies to diary and some of those symptoms are digestive. But it is also known to cause feelings of anxiety and/or depression.
  5. Salt – Unfortunately, your average table salt of sodium chloride can cause dehydration, which in turn can cause depression. It also can lower your potassium and potassium is needed for a healthy nervous system. Sea salt is the best condiment of salt to use.

You might ask if these foods can cause anxiety are their foods that help? Yes there are. What are some of those foods that can improve your mood and give you an uplifting feeling?

  1. Asparagus – What’s so good about asparagus? It gives you folic acid, which can help fight depression and boost your mood. Just one cup of asparagus gives you two-thirds of your daily requirement of mood boosting folic acid.
  2. Avocado – This “fruit” is full of B vitamins. B vitamins are known to lower stress reactions, improve your mood and raise your energy levels. They are also loaded with monosaturated fat and potassium, which can also help to lower your blood pressure.
  3. Blueberries – These delicious berries are full of antioxidants and vitamin C, which make them excellent stress fighters. Also, studies have shown that Vitamin C helps fight high blood pressure. It also can lower the stress hormone cortisol. But eating “organic” blueberries will be essential. They are part of the “dirty dozen” and should be eaten only as organic Dirty Dozen/Clean Fifteen.
  4. Wild-Caught Salmon – This fish is full of healthy omega-3s, which is known to decrease internal inflammation and keep cortisol and adrenaline levels from spiking. Gives you a calming effect.
  5. Cashews – These wonderful nuts are high in zinc. Those suffering from anxiety and depression are known to be deficient in this mineral.   We need healthy levels of zinc to keep our immune system in proper working order to fight illnesses from manifesting in our bodies.

So consider looking at the foods you are eating. It’s worth a 30-day detox to see if you feel different. Will you have to refrain from eating these foods forever? Maybe not. You might be able to go back to them once you have gotten a handle on your anxiety and/or depression. Or you can find that in fact you have allergies to some of these foods and when you remove them from your diet you feel fabulous. It’s worth a try.

Do you have trouble understanding fully what to eat or not eat and how to get starte? Do you feel overwhelmed trying to figure out what to replace these foods with? Then consider giving me a call. As a Health Coach, I can help you navigate this new journey to health and wellness. Give it a try. You are worth it!

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


Safe and Natural Home Cleaners!

As a follow up to my prior Blog Post about using Air Fresheners, I thought the next topic to discuss wouldfruit-15408__340 be about the cleaning products we use in our home.

Many if not most household cleaners contain toxic chemicals. These chemicals can cause major and even minor health concerns. We are all bio-individuals and these chemicals can and will affect us all differently.

Also think what they can be doing to your children. Exposing your children to toxic chemicals can potentially affect their developmental stages. Chemicals are known to affect our neurological, immune and endocrine systems.

Listen to this stat: “According to the US Environmental Protections Agency, an average home can be 200-500 percent more toxic or polluted than the air outside. It is mostly due to the toxins in our homes. Think about the items in your home. We don’t buy wool carpets any longer but synthetic. Our upholstered furniture is sprayed with a Teflon to keep it water repellent. The mattresses we sleep on are fire retardant in many cases. And God forbid you cloth your babies in fire retardant nightclothes. We are being fully exposed to chemicals even in our homes.


                      Don’t compromise your health for a clean house!


Am I implying you shouldn’t clean? Absolutely not. There are natural cleaners you can purchase from companies like 7th Generation. Or you can be more cost effective and make your own.

Here are some recipes to help you get started. With some simple ingredients and Essential Oils you can have some very effective cleaning products.

Pine Floor Cleaner *

  • 1 gallon warm water
  • 2 tablespoons liquid castile
  • 5 drops White Fir essential oil
  • 5 drops Cypress essential oil
  • 10 drops Lemon essential oil
  1. Add soap and essential oils to bucket of warm water.
  2. Use mop or rag to clean floors
  3. Pour into a spray bottle for cleaning countertops

NOTE: This solution does not need to be rinsed off.


“Lime” Scale Remover *

  • ½ baking soda
  • 3 tablespoons water
  • 10 drops Lemon essential oil
  • 10 drops Lime essential oil
  1. Add water and essential oils to baking soda
  2. Mix into a paste
  3. Rub a small amount onto surface
  4. Let sit for 20 minutes
  5. Wipe off with wet cloth


All Purpose Cleaning Spray *

  • 1 cup warm water
  • 1 cup white vinegar
  • 25 drops Wild Orange essential oil or other essential oils of choice
  1. In a spray bottle, combine water and vinegar
  2. Add essential oils(s) of choice. Shake well.
  3. Use on counters, wood, glass, stainless steel, and porcelain.
  4. Wipe with a microfiber cloth or paper towel.

* Household Cleaning Products: What Every Woman Should Know.

What are some Essential Oils to have on hand for cleaning? This is a great start.  (Blends are from doTerra)

  • doTerra On Guard
  • Douglas Fir
  • Eucalyptus
  • Lemon
  • Lime
  • Melaleuca
  • Peppermint
  • Purifying Cleansing Blend
  • Thyme
  • Wild Orange

What are some basic items to have for cleaning products?

  • Baking Soda – eliminates odors
  • White Vinegar – antifungal and antibacterial; cuts grease
  • Castile Soap – cuts grease, removes tough stains and dirt
  • Salt – great scouring agent; salt and Lemon essential oil remove coffee and tea cup stains
  • doTerra Fractionated Coconut Oil or Olive Oil – nice natural cleaner as well as polisher for wood surfaces

This is a great start to get your home free of toxins. First step would be to purchase some spray bottles and Essential Oils. Then get a box and go into every area of your home where you have cleaning products and remove the toxic ones. Don’t throw them in your garbage. They really need to be brought to a hazard waste disposal place. Check in your area. They are scheduled throughout the year.

If you struggle with knowing if your cleaning products are toxic, let me know. I’d be happy to come and do a walkthrough with you to let you know what is unsafe.

Happy Safe Cleaning!


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




Are You a Glad Plug-In User or a User of Febreze?

So many people love to smell a fragrance in their home. There is nothing like the smell of cloves, ginger 20160725_122852_resizedand cinnamon in the fall; or the smell of pine in the winter. Even the fragrance of fresh lemon or wild orange in the summer can be lovely. We love to have those fragrances fill our homes and our hearts.

But do you know that enjoying those fragrances can be dangerous to your health?

Yes, it can! It all depends on the method which you are enjoying those fragrances. Do you use Glad Plug-ins, Walgreens Air Fresheners or Febreze? Those items are extremely toxic to you health and well-being.

According to the EPA, air fresheners contain at least these four basic ingredients: formaldehyde, petroleum distillates, aerosol propellants, and p-dichlorobenzene.


This chemical is used in dead bodies and something we should not be breathing in. Some side effects can be stomach issues, burning eyes, throat irritation, nausea, and burning skin.

Petroleum distillates

Side effects of this chemical can be headaches, chronic fatigue, nausea, weight gain, breathing issues, and dysfunction in your neurological system. Now that’s pretty scary!


This chemical is a sweet-smelling but flammable. This chemical is also linked to the cause of leukemia and other cancers of the blood. Other side effects can be low blood counts with your platelets (internal bleeding) or low white blood cell counts.


This chemical is a very powerful endocrine disruptor that has been shown to cause infertility in laboratory mice. Exposure to this chemical gives you an increased risk of developing neurological and/or behavioral problems.

These are just a few of the chemicals that can be found in these air fresheners and by the way that includes scented candles.

So what is one to do if they enjoy fragrance in their home but want to get away from these dangerous chemicals? There is an answer … and that answer is safe.


By diffusing Essential Oils, you can create the atmosphere you desire by not only releasing a fragrance that is “safe” but also can give you some health benefits. Do you need to relax? Lavender Oil is perfect to help relax you. Or are you feeling worn down and no energy, try some Peppermint Oil in your diffuser and feel energized. Peppermint Oil can help clear your mind and give you energy to move along in your day.

What are some Essential Oil Blends that would enhance the fragrance in your home … or office?

Floral Bouquet Diffuser Blend (©doTerra)

2 drops Lavender

2 drops Geranium

2 drops Ylang Ylang

1- 2 drops Rose (optional)


Spring Rain Diffuser Blend (©doTerra)

2 drops Lavender

1 – 2 drops Cypress

3 drops Bergamot

4 drops Clary Sage


Sun-Kissed Diffuser Blend (©doTerra)

2 drops Juniper Berry

2 drops Grapefruit

1 drop Wild Orange


Citrus Mint Diffuser Blend (©doTerra)

2 drops Lemon

2 drops Wild Orange

2 drops Lime

2 drops Grapefruit

3 drops Spearmint

2 drops Peppermint


Free Spirit Diffuser Blend (©doTerra)

2 drops Patchouli

2 – 3 drops Lavender

3 – 4 drops Sandalwood


Let It Go Diffuser Blend (©doTerra)

2 drops Vetiver

2-3 drops Lavender

3 drops Sandalwood

2 drops Clary Sage or Cedarwood


These are just a few of the blends that can be created with Essential Oils. Give it a try. I promise you won’t be disappointed. As you are enjoying these fragrant blends, you will know that you are not in any way hindering the health of you or your family.


Want to know how to get these special oils? Contact me at to guide you in the right direction.

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




Health – It’s More Than Just Food

Our health is affected by much more than the food we eat or the stresses in our life. There are other areas lipstick-1367771_1920of our lives that we need to look at to determine if they are impacting our health negatively.


What you put on your body affects your health just as much as what you put in your body. Did you know that the FDA does not regulate cosmetics and these manufacturers can put any ingredient they would like in them? That’s pretty scary. What are some ingredients you absolutely should stay away from?

  • Parabens
  • Phthalates
  • Sodium lauryl sulfate
  • Musks, used as fragrances
  • Methylisothiazolinone (MIT)
  • Artificial fragrances
  • Mineral Oil, Paraffin, and Petrolatum
  • Toluene – made from petroleum or coal tar

Clothing – Dry Cleaning

Chemicals used in dry cleaning are very toxic; especially when we bring these garments home and hang them in our closets. We make it worse by keeping the plastic over them. This just continues to seal the toxins in the clothing and does not allow them to “air out.” Try to locate Dry Cleaners who are going “organic.” I found one in my area. I definitely have to schedule it in my travels because they are about 25 minutes from my home. But it is well worth it.

Perfumes and Fragrances

Years ago we used to use essential oils as a body fragrance. Then synthetic perfumes were created. We spray them on our body daily only to fill our body with toxins.

Natural Air Fresheners

These are chemically laden fragrances that have nothing natural about them. Even if they use the word “natural” does not mean that is true. So many people enjoy filling their homes with different fragrances by burning candles, spraying with Febreze, or using Glad Plug-Ins. If you do, please STOP immediately. Throw them away. Get them out of your home. They are extremely toxic.


Antiperspirants are known to have high levels of aluminum, which has been linked to Alzheimer. Also, the fragrances in these deodorants are nothing but chemicals. Find a more natural means by going to your local health food store and researching safer items. There are ingredients that work well in helping to curb your perspiration.

Plastics and Food

Do you store your food in plastics? Better yet do you microwave your food in plastics? Please stop. Don’t do it any more. When you microwave your food in plastics, you are breaking down the plastic and these chemicals are seeping into your food.

Storing food should be done in glass containers as best possible; especially if your food is hot and you poor it into a plastic container. There again you are causing the chemicals in the plastic to seeping into your food.

Pesticides, Insecticides, Fungicides, Herbicides and Rodenticides

We all hate these pests and want them eliminated. But be very careful what you use to rid yourself of these pests or what you use to fertilize your lawn. It’s no longer safe for kids to play in the grass because we don’t know what toxin was sprayed and what residue is still left. As kids, we would run around outside barefoot all the time.   It’s almost not safe to do that any longer. There are natural means to rid yourself of pests. They may take longer to do the job, but in the long run your health is more important.

Pots and Pans for Cooking

Do you use TEFLON? Yikes, please stop. Throw it away … especially if the pan is scratched and worn. Don’t even donate it. You are only allowing another to get harmed. I can’t say enough as to how toxic these pans are and are not worth the convenience of that “non-stick” cooking.

Drinking Water

This is a toughie. Drinking tap water can be toxic but so can buying bottled water because many of the bottled water companies are just tap water. It’s best to test your tap water to see how pure it is. Then perhaps consider putting a water filter system in your own home. There are some good ones on the market. Check out he talks about this issue extensively.

Cell Phones and Electromagnetic Fields (EMFs)

There is so much controversy regarding the electromagnetic fields being emitted from our cell phones and there are more and more studies showing it’s dangers. The reality is we cannot be without our cell phones or wifi. So want can we do to be more health conscious? First, do your best to not store your cell phone on your body. I know this will be hard for the male population as they don’t carry purses. But the constant EMFs penetrating our bodies can be dangerous.

Secondly, do not sleep with your laptop or cell phone in your room. Remove them so you don’t have the EMFs flowing constantly in your room as your sleep. I know many people use their cell phones as an alarm clock. Find another clock to use.

Also, stop using these devices at least one hour before you want to go to sleep. The blue light being emitted from these devices will affect your natural melatonin and make it difficult to either fall asleep or stay asleep. Good sleep is important to your health and wellness.

Does all this seem overwhelming to you? Do you not know how to begin evaluating your health and wellness, then feel free to contact me. I’d be happy to walk along side you on this journey. I’m offering a Health History Consultant/Evaluation at not cost to you.

 Regina Sanchez your Health, Wellness and Organizational Coach





Traditional vs. Holistic Medicine

doctorRecently, I was in the Hospital tending the needs of my soon to be 87 year old mom.  I brought her to the ER because I thought she might have an UTI, which would explain her confusion, and a possible mini stroke.  After spending some time in the ER, she was admitted into the Hospital and proceeded to have a battery of very invasive tests done.  They were all coming back negative.  I asked her GP if he would order a mercury test on her to determine if some of her symptoms were due to mercury poisoning.   We got into a bit of a heated discussion.  He refused.  I said I wanted it for her.  He refused.  Asked me why I thought she could possibly have mercury poisoning.  I said for one, she eats a lot of fish and secondly (I said the forbidden reason) she does get vaccinated.  That didn’t go over well.  He refused to do it and said that he has never seen anyone with mercury poisoning.  My response, “Well you are looking at one.”

In October of last year, I was again dealing with not sleeping well.  I began using Essential Oils and was having some success but I was not to where I should be.  So I decided it was time to visit my Naturopathic Doctor.  I also wanted some blood work done.

She told me she wanted to test me for mercury poisoning.  To this I was surprised.  She told me she was seeing a number of patients coming in with mercury poisoning and that they were eating salmon.  I had been eating a decent amount of fish at that time but I bought my fish from Whole Foods.  I had been in Maine over Labor Day weekend and ate lobster in some form everyday.  I also had visited a sushi restaurant with my sister in October.

I agreed to the test never thinking it would be an issue.  Well the results came back.  I had 25 mcg of mercury “free floating” in my blood.  To this I was shocked.  Met with my Naturopath again and she proceeded to put me on a detox program … and of course NO fish!  By March the mercury was gone from my blood.  We still don’t know how long I had it and had it embedded into any of my tissues or organs?

Now if I had gone to my traditional medicine doctor and told her I was having sleep problems and periodic anxiety issues, she would have prescribed a sleeping pill and an anti-anxiety med.  Meanwhile the mercury that was “free floating” in my blood would have eventually left my blood and resided in my tissues, organs and even my brain.  How dangerous is that?

Traditional medicine, as necessary as it is at times, can also be detrimental to our well-being.  My mom’s GP was uninformed, or perhaps didn’t not want to know.   Because, frankly, he is the one that gives her the vaccinations.  Traditional medicine doesn’t try to uncover the root cause but just looks at the symptom and then proceeds to look at the list of meds to prescribe.  You have to ask and wonder if they know enough to realize that some of the side effects of these meds would cause other illnesses down the road?  I look at my mother’s battery of meds and can see a possible link to other illnesses.  For example a new drug she is taking has a side effect of High Blood Pressure.  Prior to going on this drug her blood pressure was doing ok.  Now she has HBP.  The statins she takes causes muscle pain and weakness as well as mental confusion.  Well those are symptoms and issues she deals with also.  It’s a mess and should not be taken lightly.  We are in a healthcare crisis.  But we need to stop relying on the medical establishments to find a level of wellness for us.  We need to take the responsibility ourselves, study, learn and educate ourselves on ways to improve what may be medically hindering us.

There are answers out there and most times it’s not in the drugs but the foods we eat, the life style we lead and the stress we allow to fester in our bodies.

Take control of your health and be determined to live a long life that is worth living!

Do you need help determining if your Primary and Secondary foods are nourishing you?  Are you confused by what is healthy and not healthy to eat?  Do you question what you are being told by your Physician?  Then go to my Contact Me page, fill out the form and I’d be happy to guide you through a process of bringing you to a life of “Health and Wellness.”

Your Health, Wellness and Organizational Coach