Archive for Health & Wellness

“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!

“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!


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!

“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!


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!




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