For Health Success
Solid energy and feeling your best come from eating the right, nutrient-dense foods for your individual metabolism and also eliminating the foods that can cause stress on your body. The goal is to design and perfect a diet that improves health and allows you to feel and look your best.
Optimum brain function, body weight, digestive health, and muscle recovery are directly related to sleep quality. An ideal sleep routine, and removing any sleep-blocking factors, can help you to fall asleep faster and get the sufficient rest you require to be healthy and feel energized.
Your body is designed to move, run, jump, twist, bend, pull and push. As you age, the right exercise plan that doesn’t cause extra stress, helps to remove toxins and improve and maintain your weight, joint flexibility, balance, bone strength, heart and lung health, energy, and even mood.
Stress reduction that addresses emotional, physical, and chemical stressors can be key to restore health. Access to the right tests to uncover HIDDEN internal stressors to the Hormone, Immune, Digestion, Detoxification, Energy, and Nervous systems helps to identify healing opportunities.
An individually tailored, targeted, and monitored quality supplementation protocol can address specific healing opportunities and help support your body to get the missing nutrients, stimulate proper function, and provide short-term aid it needs as balance and health is restored.
What’s Latest on the Blog
Did you know that 1 in 8 women are estimated to eventually have some form of thyroid disorder such as hypothyroidism, Graves’ disease, or Hashimoto’s? This is according to the American Thyroid Association.
Most alarming, up to 60% of those who have thyroid disease are unaware they have one!
January is Thyroid Awareness Month. These statistics hit very close to home as hypothyroidism runs in my family and I was diagnosed with it in my 40s.
My own personal thyroid recovery experience helped me to understand and appreciate how vitally impactful good thyroid health is to how well our bodies function and how we feel.
Getting diagnosed with hypothyroid disease later in life came as a shock given my thyroid stimulating hormone (TSH) levels had been tested several times each year since I was a teen due to my family history, and the results always came back as “normal”. I’d recently had my regular check-up blood panel, including TSH, run by my family practice physician and was given a clean bill of health.
Or so I thought.
The thing was, I hadn’t been feeling or looking like my normal fit self for some time. Looking back, the weird symptoms I was feeling clearly pointed to my thyroid…
The good news is, there are steps you can take to identify any thyroid problems, support your thyroid health, and avoid becoming another thyroid problem statistic. In addition, this plan of action can help you take back control of your energy, weight, and digestive health so you can feel like yourself again.
Over this and the next blog post, I will share with you the three main action plan steps I took, continue to take today, and that I guide my clients through, to support and restore thyroid function naturally.
Read on as I share the 1st big action plan step I took to improve my thyroid health. This helped me to feel and look like myself again and has also helped others to do the same.
The second Monday of the year is officially National Gluten-Free Day. It started in 2014 to bring more awareness around and the gluten-free lifestyle.
So, what does it mean to be gluten-free?
When I was diagnosed with “adrenal fatigue”, “leaky gut”, and thyroid disease twenty-plus years ago, I was told to eliminate all gluten from my diet. My health did improve, but the process was fraught with challenges and setbacks.
Not much had been written about gluten intolerances back then. The only time I had ever heard the term “gluten” used before, was regarding the proper kneading of dough to develop it when baking bread.
I wasn’t given much guidance so I wasn’t sure what I could eat, and gluten-free foods hadn’t become a thing yet. When I tried to explain my new dietary guidelines to my family, friends, and co-workers, I was met with skepticism, a lot of eye-rolling, and worse.
My frustration was a driving force behind my decision to go back to school and get my Functional Diagnostic Health practitioner certifications so I could help make the transition much easier for others.
Fortunately, a lot has changed since then when it comes to our understanding and acceptance of what it means to go gluten-free. Plus, adopting a gluten-free lifestyle has now become much easier and more commonplace.
More and more foods are showing up in grocery stores, sometimes whole aisles, with gluten-free alternatives, from bagels to pasta. Makeup, toothpaste, vitamins, and hair care products are also available now without any hidden gluten in the ingredients. However, the prevalence of these products has resulted in a lot of misconceptions.
The term “gluten-free” is often considered either a passing fad or a miracle pathway to better health or something in between. Not everyone stops to think about what gluten-free really means and why individuals should or should not eat certain foods marked that way.
Read on for 3 things to know about going gluten-free and making the transition easier.
It’s the very beginning of a new year and one of the most common goals and resolutions come January is to lose weight. We trade the sugary carb-laden holiday treats for fresh green vegetables, embark on a “dry” January, and vow to spend more time at the gym. But for a lot of us, this strategy alone may not produce the results we hope for when we step on the scale.
We already know weight loss is influenced by age, genetics, environment, diet, medications, physical activity, etc. But did you know a recent study published in the journal mSystems confirms weight is also influenced by the microbes that live in your gut?
Faster-growing gut bacteria is associated with easier and increased weight loss and lowered levels of inflammation!
So, how do the genes in gut bacteria translate to weight management in people? Read on to learn more
Are you struggling with staying committed to your goals? Struggle no more! I’m here to provide you with my 6 secret steps to refocus your energy and reach your goals!
Have you been missing out on my simple tips to keep your hormones balanced during the holidays?
I’ve been giving away all kinds of knowledge goodies over the past week in regards to practical things you can do to keep hormones (such as cortisol, estrogen, progesterone, testosterone, thyroid, melatonin, insulin, and leptin) balanced during the holiday season.
The holidays can wreak havoc on your hormones as you tend to focus SO much on giving to others this time of year and not so much on giving to yourself as you run around from holiday parties, last-minute gift shopping, and visiting family or friends.
By the end of it all, I bet you usually feel wiped out and wondering why you feel so fat, tired, and sick all the time – it’s because your hormones took a hit!
To help you keep your hormones intact this holiday season, I kicked off a Facebook and Instagram series last week called the 12 Days of Healthy Hormone Hacks for the Holidays.
Over the course of 12 days on Facebook and Instagram feeds, catch my posts where I’m delivering simple tips for practical things you can do to keep your hormones balanced while you enjoy the holiday season!
Here’s what you might have missed so far…
It’s that time of year again – the holidays!
The holidays can wreak havoc on your hormones as you tend to focus SO much on giving to others this time of year and not so much on giving to yourself as you run around from holiday parties, last-minute gift shopping, and visiting family or friends – all while trying to get work done or attending your 3rd Zoom call of the day!
By the end of it all, I bet you usually feel wiped out and wondering why you feel so fat, tired, and sick all the time – it’s because your hormones took a hit!
To help you keep your hormones intact this holiday season, today I’m kicking off a Facebook and Instagram series called “12 Days of Healthy Hormone Hacks for the Holidays”.
Over the next 12 days on Facebook and Instagram, catch my posts where I’ll be delivering simple tips for practical things you can do to keep your hormones balanced while you enjoy the holiday season!
Here’s a sneak peek at what I’ve got lined up for you starting today…
5 Simple Mind-Altering Strategies to Reduce Your Stress
We are smack in the holiday season, a time of joy, gratitude, giving, and love. It’s also the most stressful time of year during normal times – the current pandemic and all that it brings has most likely increased stress levels exponentially! Are you feeling it, I know I am!
At mid-life or due to Covid, you may now also have the added stress of being a caregiver, as I did taking care of my aging parents while also managing teens and young adults still at home.
On top of all of this, if you have your own business, this time of year also means making sure you meet your sales and financial goals before the end of the quarter plus taking care of any staff or inventory.
Isn’t stress just a part of life and doing business?
Well, if you weren’t already feeling stressed, I apologize if this reality reminder has stressed you out even more! But there is a bright side to all of this. Read on where first, I explain what stress is and how it may negatively and positively impact you. Then, I share 5 stress response strategies you can easily do anywhere, anytime, and at no financial cost, that will bring you life-changing benefits! Plus, I include a bonus tip at the end.
Don’t want to feel overstuffed this Thanksgiving?
Do this to avoid bloat…
If you have a tendency to overdo it just a little (or maybe a lot) with the meals out and treats with visiting family and friends the days leading up to Thanksgiving and then overdoing it with all of the carb-heavy stuffing, mashed potatoes and pies on the big day, that can leave you feeling uncomfortably bloated and out of sorts.
In this week’s blog I reveal my 5-step mini-plan to prevent feeling overstuffed this holiday week. This is how I make sure my clients and I don’t derail all of our health goals progress to date, taking back control of our health, energy, and weight.
Recipe: Individual Pumpkin Pie Custards in Jars
(Sous vide, gluten-free, and dairy-free)
Today I’m going to share with you my recipe for Individual Pumpkin Pie Custards in Jars. These perfectly portioned creamy pumpkin-spiced desserts are made using the sous vide method and have become one of my favorite Thanksgiving menu offerings. They are silky-smooth and decadent in taste plus show-stopping in presentation. These treats are so cute and the perfect size for when you want the smallest taste portion of a holiday dessert without feeling deprived or uncomfortably full. This is my 4th year in a row making this recipe, and I predict I will easily continue to do so for the next 4 years too.
Did you know that there is one thing you can do to improve all aspects of your health and wellbeing?
It can be hard to do consistently and difficult to make a priority, but studies show it makes all the difference!
That one simple thing that we all can do is – sleep!
While we had the opportunity to get an extra hour of sleep at the end of daylight savings time this past weekend, it’s estimated that over 70 million Americans suffer from chronic sleep problems. Many of us struggle to get an adequate amount of sleep every night, especially when we hit middle age.
Not getting 7-9 hours of undisturbed sleep every night could be a major contributor to diminished productivity at work, mood swings, inability to lose weight, accidents, injuries, plus a long list of chronic diseases.
So why is sleep so important? It’s so important that some researchers have found that “good sleep guarantees wellbeing and mental health”! Guarantees!
The health benefits are enormous when it comes to your energy, productivity, and focus. Quality rest is key in getting to and maintaining a healthy weight and strengthening your immune system. Getting consistent 7-8 hours of restorative sleep lowers your risk for chronic autoimmune conditions, mood disorders, and dementia. one thing that will make the biggest impact on your health and mindset. In fact, making this my #1 strategy in my self-care really made a difference in my life. Now getting enough quality rest is a key area of focus I help my clients with to take back control of their health, eneClick rgy, and weight naturally.
Continue reading to learn more about how sleep impacts your vitality, productivity, cognitive function, mood, weight, immune strength, plus your ability to recover from an illness and avoid serious chronic diseases.
We succeed when we are feeling and performing at our best.
There’s a common belief to do for others first and to do for yourself last. We tend to be overachievers in our careers, and just stoically push-through when our mind and body are telling us they need attention. While this belief is certainly encouraging you to be positive and helpful to those around you, you also deserve self-care. It’s a priority, especially if you want to take back control of your health and weight, restore your spark and business vitality, and feel good in your body again too! It’s time to take care of your needs, and of course, help others when you can after your needs have been met.
We succeed when we are feeling our best. Moreover, we thrive when we are happy, stress-free, and living the life we love. Without self-care, we are neglecting the needs our bodies require to be successful and happy individuals productive to ourselves and the world around us.
Read on for 3 steps you can take to incorporate more me-time into your day to start feeling and performing at your best!
What is a Leaky Gut?
Consequences, causes and healing prevention.
Years ago, when I was finally given the right functional lab test learned I was dealing with chronic fatigue, gut pathogens (overall bacterial imbalance, nasty bacteria, and even some parasites!), and food intolerances to wheat and dairy. I was also told I had “Leaky Gut Syndrome.” Of all the conditions I was diagnosed with, Leaky Gut sounded the most alarming to me. I mean when a boat or car leaks, red lights go on and the situation can become dire if not attended to immediately!
What I came to understand is that even though I was able to push through all of my stress and chaos at work and at home and appear stable and calm on the outside, my lifestyle was creating lots of inflammation and metabolic breakdowns on the inside. My impaired gastrointestinal environment, or gut biome, was directly contributing to my fatigue, eczema, infections, autoimmune thyroid issues, and low levels of Vitamin D, all of which was making it more and more difficult for me to function well in my career and personal life.
Symptoms of Leaky Gut
Medical experts generally cite these common symptoms of leaky gut:
• Bloating, constipation, or chronic diarrhea
• Nutritional deficiencies
• Headaches, memory loss, brain fog
• Excessive fatigue
• Skin rashes and skin problems like eczema and acne
• Cravings for carbs and sugar
• Joint pain
• Autoimmune diseases
• Food sensitivities
Read this week’s blog to learn more about what Leaky Gut really is, the consequences if not treated, what causes it, and ways to heal and prevent Leaky Gut from happening to you.
Four Tips for Your Best Night of Sleep Yet
Improve your ability to rest, repair, and restore for better physical and mental performance.
A lot of women find their energy and focus vanishing when they hit midlife and are looking for ways to restore their spark and business vitality. I’m sure you know that sleep is important, but did you know that sleep is therapeutic? Proper rest is as important to our health as eating, drinking, and breathing. When you don’t get enough (or proper) sleep these fundamental processes are short-circuited, affecting thinking, concentration, energy levels, and mood.
While each person will differ in the exact amount of sleep needed for replenishment, eight hours being average, it is crucial to get a sufficient amount and adequate quality of sleep on a regular schedule. Now that you understand how vital sleep is for overall health and well-being, read on to explore the four tips to improve your ability to rest, repair, and restore.
Heal Your Gut With 4 Easy-to-Make Snacks
Be prepared with healthy transportable energy snacks
A healthy gut is a key to a healthy and happy lifestyle; it also supports a healthy brain. My clients typically start to take back control of their health and weight naturally by identifying the best foods for their body to instantly boost their energy and motivation.
It’s hard to stick to making the right food choices when you’re feeling hangry and need something to ease your blood sugar NOW!
Being prepared with healthy transportable energy snacks as part of a realistic and sustainable healthy lifestyle allows you to do all of the things you want to while still working on returning to your ideal health and weight.
To keep your health intact, go to this week’s blog post for 4 easy-to-make snacks that will help heal your gut and stay healthy.
I’ll never forget the day I wore my hair pulled back with a headband into a salon and the aesthetician called me out in concern for having sparse eyebrows and a “moon face”.
At the time, I had no idea how insightful my face would be about my health.
Sometimes what we take for granted or hate most about our bodies can hold the most valuable clues about our health.
For example, the extra weight you might have put on around the middle can be a big clue for blood sugar imbalances, toxic exposures, chronic stress and cortisol hormone dysfunction. When it comes to your ideal health and weight, your body holds all of the answers. For today, let’s just focus on the little nuggets about your health that your face might have to share…
In this week’s blog I share 3 super clues that your face might be holding about your health and what you can do with the information.
Intuitive Eating at Home and Away.
How to eat clean while out and about.
It’s time to dump the rules and guidelines to dieting. Research shows that those who are intuitive eaters have more energy and better health outcomes than those following specific diets. Intuitive eating has been shown to result in a lower BMI and a more positive body image.
With the summer vacations, long weekends, celebrations, and holidays right around the corner, you will most likely be faced with the decision of what to eat out and about. Work functions, deadlines, and business trips can also be a challenge.
Read this week’s blog as I share with you 5 ways to practice intuitive eating and how to eat clean when you’re out and about!
5 Ways to Banish Belly Bloat
Bounce back from vacation bulge
We’ve all been there, that bloated feeling, the protruding belly and constant discomfort. Our clothing feels painfully constricting and it can be hard to get comfortable to fall asleep. When we travel, we often find ourselves bloated from sitting for long hours in planes and cars. Indulging in vacation foods and not eating our normal diet also doesn’t help. It’s the pits, and it doesn’t have to be that way. If you struggle with feeling bloated from time to time and want to know how to take back control of your health and weight plus feel good in your body, check out this week’s blog for 5 Ways to Banish Belly Bloat.
Ever feel fatigued, dehydrated, dizzy, or quenched for thirst? Feeling out of energy and difficulty concentrating? You are most likely dehydrated. By not consuming enough water, you are speeding up the aging process and drying out your skin and hair. Your organs are working overtime drawing liquid from other sources in your body. If your body is dehydrated, you are essentially starving your organs and impacting your physical and emotional strength. Read this week’s blog for the top 5 reasons to ensure your body is well hydrated plus helpful tips to make drinking enough water easier!
Eliminate the guesswork when choosing clean skincare and makeup. Trying to figure out which products are safe and right for your individual preferences can be overwhelming. Check out this week’s blog for the top 5 mobile apps I refer to when looking for safe, non-toxic skincare, makeup, and even household products to use.
It’s cherry season, especially here in Washington state where it is the state fruit. Check out this week’s recipe for Paleo Cherry Almond Clafoutis. It’s a quick and easy, gluten and dairy free, and comforting rustic French dessert.
Your thoughts, actions, responses, and future are all affected by the mind. Transforming your mind-body health is very doable with the benefit of functioning with more energy, clarity, and motivation. Take back control of your wellbeing with a mind-body health transformation to restore your spark and business vitality and feel good in your body again. Read this week’s blog for 4 tips to a happier, more focused, and enlightened mind.
5 Ways to Experience Nature and Have Fun in the Process
Spend just 2 hours a week in nature for good health, brain function and a sense of well-being. Growing research points to the beneficial effects that exposure to the natural world has on health, reducing stress and promoting healing. These studies have demonstrated that time spent safely in natural environments, green spaces, and parks, can lower blood pressure and stress hormone levels, reduce nervous system arousal, enhance immune system function, increase self-esteem, reduce anxiety, and improve mood. Attention, mood, and calm improves in natural environments, which also help speed the rate of healing. Stress reduction is foundational for good health.
Nature is everywhere! Parks, hikes, camping spots, nature habitats, even your yard! Check out this week’s blog for 5 ways to experience nature for overall wellness!
5 Reasons Local In-Season Produce Benefits Your Health. More nutrition and taste for less money! Most people don’t take the time to mindfully source the foods they’re eating, and I’m going to tell you, not choosing purposefully is a missed opportunity for both your health and your wallet. Read this week’s blog where I share with you the top five reasons to choose both local and in-season when it comes to the produce you’re eating, plus two great resources to find out what’s in season and how to get it farm to table!
June 17th is “National Eat Your Vegetables Day”! Try this mouth-watering recipe for Veggie Ceviche, a refreshing vegan appetizer or meal for a hot summer day, from RealPlans.com. Plant-powered and full of what you love best, veggie ceviche offers the perfect balance of fresh raw vegetables and sweet fruit.
3 Ways to Move Your Body Without Working Out. Boost your mood & energy, exercise without the gym.
Are you struggling with sticking to a workout plan and making it to the gym, if your gym is even open? Are you eager to get out of the house and into the sunshine for some Vitamin D therapy while engaging your muscles? The past year has made it difficult to stay motivated to keep on a regular fitness routine. If you are ready to take back control of your health and weight so you feel and look like yourself again, try these 3 easy ways to get your workout in every day, without the gym or screen!
Nutrient Rich Swiss Chard & Quinoa Vegetable Wraps. Tasty hand-held digestion, sleep, immune, and anti-cancer support. Celebrate Fresh Fruits and Vegetables Month at your neighborhood farmers market. Vegetarian (Vegan, Paleo, Whole 30 options)
Go barefoot for better sleep, mood, energy & less pain Now that the weather is sunnier and days longer, we are finding ourselves spending more time outdoors in nature. While basking in sunshine...
Celebrate National Asparagus Month with this instant pot fast & healthy Asparagus Broccoli Soup (paleo, Whole30, vegan, dairy free, gluten free)
Welcome back to my new website and coaching programs after taking a year’s pause.
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