Archive for Healthy Eating

“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!

“Truth About Diary”

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

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

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

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

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

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

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

Specifically the drugs found are:

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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



“Vital Nutrients For Our Body”

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

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


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

Deficiency Symptoms – Muscle spasms, rickets, osteomalacia, osteoporosis



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

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



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

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



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

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



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

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



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

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



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

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



Natural Sources – Dried apricots, baked potatoes, banana

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



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

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



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

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



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

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



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

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



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

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


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

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



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

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



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

Deficiency Symptoms – Rare symptoms may include anemia and edema



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

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



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

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

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

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

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




“MSG and Deceiving Ingredients”

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

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

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

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

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

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

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

What are some reactions to MSG?

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

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

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

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

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

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


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!


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!