Is your health all it should be?

Lady eating apple

Is your health all it should be? So many times we suffer needlessly with achy joints, belly aches and bloating, irritable bowl, constipation, acid reflux, anxiety, depression and the list really does go on and on.

I say needlessly because often times we have carried these things with us for what seems a lifetime and just have decided that it’s the way things are going to be.

Perhaps you think this because you’ve been to so many doctors and tried so many medications and nothing gets you real relief. Oh you might see it for a bit, but the symptoms or problems always return and usually with a vengeance.

What I know to be true…these are all tied to the health of your “second” brain, the gut system.

When it’s humming along, digesting food properly, allowing nutrients into your bloodstream instead of food particles and you have regular bowel movements (not blowing up the bathroom), you feel great and your body feels great.

So many conversations go like this, see if you can relate.

I went to the Doctor with my list of complaints. It kind of looks like a bowl of spaghetti by the time I’m done explaining all the things that are unseemingly related. Headaches, bowel issues, anxiety, acid reflux, belly bloats, can’t sleep, weight gain, no energy, allergies, and on and on and on.

I feel like no one believes me because they can’t find anything wrong, other than I might be allergic to something and I should stay away from gluten. Let’s try this acid blocker to see if it helps and let’s get the anxiety under control, we’ll start you on a low dose of depression meds, and I’d highly suggest an over the counter allergy medication and let’s not forget to take something for the irregular bowel movements or too frequent. Let’s also get you on a good sleep aid at night to help with better sleep, which should then help with the lack of energy.

Kind of feels like your chasing after everything that’s wrong doesn’t it? The sad reality is this…it isn’t.

Medications just mask the issue. They provide temporary relief and often times causes other reactions and issues, which leads to more meds and more issues. Hence the bowl of spaghetti affect.

The really cool thing is this…when we “heal and seal” the gut lining, we fight inflammation and we detox, the body has a fighting chance to actually heal itself.

So often though, we are just told to eliminate the “foods or things” that cause us irritation. You do feel better, but only as long as you avoid these items. What happens when you eat gluten, or soy or you come into contact with certain things that cause a panic attack or that cause an allergic reaction?

Your body reacts and it does this because it’s still sensitive and hasn’t been given the right tools to actually start healing itself.

Part of the process that is often overlooked is lifestyle. This comes in the form of foods, stress, environment, and toxins and often comes in the form of lack of knowledge.

Don’t fret if this is you. We all start somewhere and I’m all about teaching in baby steps so you don’t become overwhelmed and then don’t do anything.

The biggest gift you can give yourself is the gift of knowledge and time. Making the right connections for you and being armed with the right tools will turn your life around. You will no longer just get by or feel old and tired. Isn’t it time you decided what’s important to you and go after it?

What’s been holding you back from taking this most important step in your life? Let’s share here in this safe place, comment below and let’s journey together.

If you’d love to help you figure out what’s the next most important step for you. Let’s talk and get you pointed in the right direction.

To your health,


Holistic Wellness Mentor

Do you often feel tired and worn out?

Sad girl

This past week, I woke up one morning feeling more rested and alive than I have over the last few weeks. I was aware that my attitude was amazing, I had more energy, and I was on fire to tackle the day.

When was the last time you felt like that? Was it this morning, last week, last month or you can’t remember when?

We seem to live in a world that is more and more deprived of sleep. From a health stand, good quality sleep is essential.

I think that we can all probably agree that when we get up tired, after having tossed and turned all night, our mood isn’t always the best. We probably hit the caffeine hard just to get functioning, or as my daughter put it, “to join the party.”

I rarely drink caffeine. When I do, it’s in the form of tea. Some of my favorites aren’t caffeine free.

There are many things that can and do affect sleep. Some are food related, digestion related, stress related, mattress related, children related, animal related and so on.

Some of these things are hard to control entirely, but if we start practicing some good habits, we can help some of them.

Things like…

  • Going to bed at close to the same time each night and rising at close to the same time each day. These two items will help a lot.
  • Sleeping in a cooler room
  • Sleeping in a quiet room
  • Sleeping without children and animals (they seriously impede rest)
  • Sleeping without the TV

I just read an article from James Clear where he talked about the 3 Levers of Sleep. He describes these as Intensity, Timing and Duration.

Intensity refers to how well you sleep.

Timing refers to when you to sleep.

Duration refers to how long you sleep.

Basically, we all have to have some control of our bedtime routines. I know that it sometimes sounds easier than done, when you can practice getting good quality sleep, your mind and body really do reap the rewards.

It’s kind of ironic that I’m writing about sleep this week. I was so aware of how I felt earlier this week that I posted about it. I read an article by James about sleep and then I read another article that dropped into my inbox from Kevin Gianni all having to do with sleep. Since I don’t believe in coincidences, here we are.

Kevin’s points are worth sharing….he talked about the foods that can help you sleep and foods that can keep you awake. Some you may know about and some you may not….

7 Foods that help you sleep…

  1. Tart cherry juice – a recent 2014 study found that adults with insomnia who drank eight ounces of the juice twice a day for two weeks increased their sleeping time by nearly 90 minutes. They also experienced more efficient sleep.Tart cherries are a natural source of melatonin – the hormone that helps you regulate the sleeping and waking cycle.
  2. Bananas – They contain high levels of tryptophan. The body uses tryptophan to make 5-HTP, a compound that turns around and helps manufacture serotonin and melatonin, which are both important for quality sleep.
  3. Salmon – Omega-3 fatty acids have been found, in a recent 2014 study, to promote good sleep. Example: having higher levels of omega-3 fatty acid “DHA” is associated with better sleep. In the study, the participants took supplements of 600 mg.
  4. Raw spinach – Magnesium is found to very important for sleep. In a study from 2012, the participants who took 500 mg. of magnesium experienced significant improvements in sleep time and sleep efficiency and reductions in early morning awakenings. Other foods high in magnesium are squash, pumpkin seeds, mackerel and soybeans.
  5. White beans – a lack of potassium has also been linked to sleep issues. A study from 1991 found that potassium supplementation increased sleep efficiency and reduced nighttime wakening. Other food sources are baked potatoes, dried apricots, avocado and acorn squash.
  6. Jasmine rice – it’s also called Thai fragrant rice. It is a nutty variety and less sticky than other types of rice. In a study done from 2007, men who ate meals that included Jasmine rice four hours before bedtime went to sleep faster than those who ate low-carb meals. The theory was that foods like jasmine rice, which are high on the glycemic index (not good for diabetics) can, boost tryptophan and serotonin.
  7. Sweet potatoes – these contain the sleep-promoting carbs of jasmine rice, with the relaxing potassium of white beans.

Here’s the short list of foods that often times will keep you awake:

  1. Alcohol – helps you fall asleep, but reduces your quality of sleep.
  2. Tomatoes – especially if sensitive to the acid, these may cause acid reflux. If eating tomatoes for dinner, eat early so you have time to digest. Spicy foods can cause the same problems.
  3. Chocolate – contains caffeine and Theo bromine (a stimulant that acts like caffeine)
  4. Aged cheese – (parmesan, asiago, Romano, and other hard cheeses) contain tyramine, an amino acid that stimulates the brain
  5. Anything high fat – interrupts the sleep cycle, disturbing deep sleep.

Hopefully this helps shed some insight to getting a good night’s rest.

Sweet dreams….here’s to your health!


Holistic Health Coach

PS: I’m always just a click away. The Let’s Talk button is there specifically for you, whether it’s to make a plan to take back your life or to regain your health. Either way, let’s talk!