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My Blog

An ongoing series of informational entries

A New Path

January 15, 2019

Before I began, I want to say that I have the utmost respect for the doctors who have gotten into the profession to really help people and make a difference. It is an enormous sacrifice for the amount of heart, passion, energy, money and time it takes to go into such a profession. I also have a great deal of respect for nurses who are often the ones spending the most time caring for the patient. Doctors and medicine has saved countless lives.

However, overall we are winning a few battles but losing the war. I have seen family members suffer and die of cancer, as well as friends, clients and stories of so many unnecessary and preventable illnesses and disease.

This is why I’m passionate about being even a small part of a new and better approach.  We have a health care crisis on our hands that few people will deny. For instance, I have a friend of mine that is a nurse. He is shocked by how people have given up control of their lives blaming their conditions on everything outside of themselves.  Like m=y mom, he calls the typical treatment “drug therapy”. My mom got out of the profession and into environmental medicine because of it.  While she was alive she helped many people when others couldn't because medicine wasn't the first ior only line of defense.

Dr Frank Lipman, MD, who combines traditional with eastern medicine, says the health care system is often times like the game “wack a mole” where doctors wack the symptom with a drug and another one pops up somewhere else (maybe a side effect from that drug), never getting to the root cause of the problem. My mom would say "a headache is not a deficiency of aspirin (nor is difficulty sleeping or anxiety and depression a deficiency of the new latest new drug often highly promoted by drug companies). .

I was a sick kid who spent most of my years growing up in and out of doctor’s offices, emergency rooms and hospitals. I saw and heard how the majority of us do not consider what we our feeding our bodies with. Instead we arbitrarily and robotically eat and drink whatever is convenient, ignorantly feeding our addictions because it tastes good and then our bodies break down with illness and disease. Then instead of getting to the cause, we see a doctor to mask the symptom with a drug. I have personally been a part of the system and it wasn't until I took personal responsibility for my own health that I finally got well.  I'm not saying medications do not have their place, but not as a whole.

God created you in the image and likeliness of Himself. Our bodies are meant to last only so long but it is when we are well into our later years. We are uniquely and wonderfully made to have a quality of life filled with vibrant health. You are taking an empowered stance when you take control of your health and follow the path that He designed. Like our amazing bodies, the right food and lifestyle choices have the ability to heal. It's time to take the wheel and let me guide you down that path.  

Stress Be Gone

February 14, 2019

Stress can rob us of our energy and vitality ! There are alarming statistics of how it affects our bodies and brains contributing to numerous health problems. Medications can help an acute situation such as an emergency but are not effective for chronic/long term use. There are better ways and hope!

Here are some things that can help especially with regularity:

Take a time-out. Practice yoga, listen to music, meditate, get a massage, go for a walk in nature or learn relaxation techniques. Stepping back from the problem helps clear your head.

Eat well-balanced meals. Do not skip any meals and make them healthy. Blood sugar imbalances can contribute to mood disorders. Additionally unhealthy meals (like too much sugar, carbs, processed foods, alcohol and caffeine) can cause poor concentration and fluctuating energy and poor quality sleep causing hormonal imbalances which in turn also contributes to stress, anxiety and depression. Keep healthful, energy-boosting snacks on hand.

Be mindful. Think about what you think about! Are you being your own worse enemy? Be honest with yourself but don't beat yourself up if you find you are. Rather, use it as an opportunity for change, grow and have a new perspective..

Get regular massage. Like exercise, regular massage has been proven effective for stress, anxiety and depression.

Positive influence. Unfortunately, we cannot always be around positive influences so make good choices when you can. If you have a friend or friends who are always complaining and having "pity parties" playing the victim, this will not help you. Even movies, tv, mediia, work, and work colleagues can have a positive or negative effect on us so be aware so you can make adjustments where helpful.

Limit alcohol and caffeine, which aggravate anxiety and trigger panic attacks. Things like certain teas, playing and laughing more, having a positive social network, specific supplements, better eating and lifestyle habits (exercise, etc) can help us get rid of habits that work against us.

Get enough sleep. When stressed, your body needs additional sleep and rest. If you have trouble sleeping, read my blog "Tips to improve sleep".

Exercise daily. A renowned expert in dealing with anxiety reported exercise as being the #1 most important component to helping with anxiety as well stress and depression.

Prayer and meditation. Remember prayer is communicating and connecting with your creator. The bible says we "are made in the image of God. God's spirit is love, forgiveness, peace, strength, grace, mercy, and so many other wonderful qualities that has healing power and when you pray that is what you are connecting with. Meditation, like prayer, helps to disconnect our minds from being bombarded with all the stuff of life. It's a needed mini-vacation that can recharge, give answers and calm our minds, bodies and spirit.

Set goals.. Goals keep us on track and moving forward. They can give us motivation and direction. I find putting them into categories like finances/career, health/physical, family, spiritual, etc with a timeline helps me best. BUT, don't aim for perfection and appreciate the journey. If you don't meet a goal, DON'T beat yourself up. Rather re-evaluate it and see if it's a reasonable goal and time frame.

Accept that you cannot control everything. Put your stress in perspective: Is it really as bad as you think?

Intimacy and sex. We all need this. In the book, "His Needs, Her Needs", the author and counselor found that these our some of our greatest needs for both sexes.

Welcome humor. A good laugh goes a long way.

Maintain a positive attitude. Make an effort to replace negative thoughts with positive ones.

Get involved. Volunteer or find another way to be active in your community, which creates a support network and gives you a break from everyday stress.

Learn what triggers your anxiety. Is it work, family, school, or something else you can identify? Write in a journal when you’re feeling stressed or anxious, and look for a pattern.

Talk to someone. Tell friends and family you’re feeling overwhelmed, and let them know how they can help you. Talk to a therapist for professional help.

Help for headaches and migraines

March 15, 2019

Here's some well researched help when you have one or to prevent them in the first place:

  • Eliminate all gluten products
  • Organically grown produce, and grass-fed or pastured animal products that are free from additives and genetically engineered ingredients
  • Eliminate all artificial sweeteners, especially aspartame.
  • Carbohydrates primarily come from vegetables (except corn and potatoes, which should typically be avoided for weight loss and better gut health as well). Dramatically lowering your intake of non-vegetable carbs could improve leptin and insulin signaling which could also improve migraines
  • Focus on unprocessed, whole foods, eaten raw or only lightly cooked (ideally, try to eat at least one-third of your food raw).
  • Food from high-quality, local sources
  • Stimulate your body's natural painkilling ability by putting pressure on a nerve just under your eyebrow, you can cause your pituitary gland to release painkilling endorphins immediately
  • Deal with stress and anxiety in healthy ways. For tips, click here to read an article from my website.
  • Take anywhere from 1/2 to 3 teaspoons of cayenne pepper in an 8 oz glass of water (hot or cold). Endorphins are released by your brain when the cayenne hits your stomach lining. Another alternative is to swallow a dollop of wasabi paste
  • Green apple scent. One study found that the scent significantly relieved migraine pain. This may also work with other scents that you enjoy so consulting with an aromatherapist may be beneficial
  • Hot/Cold compress: Alternate hot and cold compresses on your forehead and/or behind your neck
  • Regular massage: To help relieve stress, tension and pain. At the time of a headache and or migraine, you can also massage your ears, ear lobes, and the "crown" of your head -- the ring of muscles that circle your head where a crown would sit
  • Drink lots of purified water daily. Common reason for headaches and even low energy levels is dehydration.
  • Supplements that have been shown effective and may be beneficial (please note that a good and healthy nutrition and exercise plan should always be your foundation) :



Peppermint oil

B-Vitamins (particularly B2, B6 and B12 and food based)



Are you seeing what God sees??

There was this couple that pulled into one of those few full service stations left where they pump the gas for you and wash your windshield.   The attendant pumped the gas and then cleaned the windshield.  However, when the attendant came to the window, the gentleman (driver) said the windshield still seemed dirty and if he would wash it again.  The attendant was surprised because he thought he did a pretty good job, but cleaned it again.  This time the attendant made sure to do a good job (since they work in part on tips) and and even used some extra product.  When he was done the gentleman reluctantly said it still didn't look clean to him and asked that he clean it one final time.  The attendant looked intently at the man then asked for the gentlemen's glasses which he cleaned, handed back to the man and low and behold...

a clean windshield. 

Do you see life through the lens of God or the distorted lens of your dysfunctional past, people, friends or family or even yourself?   If we want to see the way God sees, we need to consider the true power of scripture.  For instance

"You are created in the Image and likeliness of God".  Just think of the implications of that verse alone. If we know the characteristics of God and realize we are His child and belong to the royal priesthood then.... Well think of it this way: imagine you were a family member of princess Diana.  Would you knock before entering the palace? Would you bring out the card table for dinner or would you pull up to the beautiful set table and dinner they have prepared for you as the family number? You, yes YOU, have Royal blood pumping through your veins. 

Let's imagine for a minute that your past haunts you and you hold onto your mistakes/sins    When you repent and ask for forgiveness, God says "He forgives as far as from the east is to the west".  That means He NO longer holds onto whatever "it" is.  

How about that we/you are a precious child of the God of the universe!  If your child makes a mistake, you may reprimand them and correct/teach them but how long do you remind them of their mistake?  Would you want them to learn from them and move forward or beat themselves up for it?  The answer is obvious but yet that's what we do and it's time to let go of those chains that bind us!   God doesn't hold it over you...your once black cloud of ___________ (regret,hurt, pain, sins/mistakes, and every negative etc. you can think of) is replaced with beautiful sunny sky's of God's love, Mercy and forgiveness!   

Here's the equally exciting " jump up and down for joy"  news: with our Lord's restoration power,  you can rewrite your story at any time.  The moment that matters most is right NOW.  This is the only time you have control over.  You cannot change the past and your future will only be affected by what you do with your gift of the present (unless you choose to carry your chains of the past or act as a victim of your present).  

"You can choose life or death, so choose life."  - Deuteronomy 30:19

"No weapon (anger, unforgiveness, past mistakes, fill in the blank) will prosper" - Deuteronomy 30:15-20.

The enemy has NO power but the power we give him.  Once we become a Christian, Satan cannot take away our salvation, however what he can do (ONLY if we let him) is make us feel weak, fearful, etc.    So have discernment.  Don't just entertain a thought(s) just because it enters your head.  YOU are in control.  EMPOWER yourself by being and staying in agreement with GOD!

Make contracts/agreements/footholds...

ONLY with your Lord and Savior because then they become strongholds that develop deep roots empowering YOU with HIS strength,.  

"He that is in you is greater (stronger, wiser, etc) then he who is of this world." - John 4:4

So put on God's glasses and start seeing what He sees 

Crowding out

Just in....BIG NEWS! 

Being in good health 

- feeling and looking awesome -

wins hands down!

Many people view cravings as a weakness. Often times when we diet and fail, we are quick to blame ourselves. However, most diets are flawed and set us up to fail. Cravings are actually important messages meant to tell us something as well as help us maintain balance. They (cravings) are the body’s solution to underlying imbalances so therefore food becomes a kind of medicine to regulate our inner state. For example, after a stressful day, many of us will turn to sweets or alcohol to release our tension. As a habit, this can wreak havoc on our bodies and health.

One of the solutions to cravings that I use in my Health Coaching can be very effective!  It is “crowding out” by adding more good nutritious food into your diet rather than focusing on taking foods away. Many nutritionists give you a list of things not to eat. Oftentimes we think that in order to be successful, we have to give up the things we enjoy and eat foods that are “good” for us but don’t necessarily enjoy.

Crowding out allows us to take baby steps to renewal and freedom from addictions. We begin to retrain our taste buds and eat more for our bodies, empowering ourselves. We take control, instead of feeding our addictions.

One of the most effective methods to overcome eating unhealthy foods is to simply “crowd out” those foods. When you fill your body with healthy, nutrient dense foods, cravings for the unhealthy foods will lessen substantially.

It is best to eat and drink healthy foods earlier in the day because not only will it give you more energy and mental clarity, but it will also leave less room and desire for unhealthy choices. This is most evident with water. Fill a water bottle with purified water, squeeze a full lemon and stevia ( instead of sugar) and drink it throughout the day. This helps keep you hydrated (even 1% dehydration can cause many negative health issues like headaches, fatigue, etcetera) and encourages us to drink less of the bad stuff like soda.

Just like drinking water crowds out drinking unhealthy beverages, eating healthy foods does the same. The great thing about vegetables for example is that you can eat a lot of them and because of the high water content, fiber and nutrients we get to eat a lot of them and actually helps us lose weight. The more you add these kinds of foods into your diet the more you start to feel better and crave these good healthy foods instead.

The trick is to organize your life so that you have access to these healthier choices at all times, especially when you’re working or traveling. Then when it comes to the evening meal, you won’t have as much room or cravings for junk foods.

By the way, the method of crowding out works great for other areas in our lives as well. We can create more healthy choices in other challenging areas such as negative thinking patterns, unhealthy relationships and lack of physical activity.

As we slowly add in the good, it has a positive and empowering effect not only in that specific area but carries over into other areas as well. Why? Because life is a balance where physical health can affect our mental health for instance…and the other way around.

I’ll use myself as an example: I used to hate exercise. Anyone who knows me today would be shocked to hear that but it was mainly because I didn’t take care of myself and was fatigued most of the time. I smoked, ate poorly, was sick with asthma and allergies (that I was taking many medications for) and didn’t feel well in general.

I was young and tired of looking and feeling bad all the time and discovered and started to idolize bodybuilders like Arnold Schwarzenegger. I learned that I had to eat a certain way to build muscle and the awesome side effect of that way of eating was much more energy. I discovered that I actually loved the challenge of working out and seeing my progression. Bottom line was, exercise wasn’t the problem, it was not having the energy needed in the first place.

All in all, this isn’t about positive thinking per say but rather positive living. It’s about deciding who you desire to be and aligning those thoughts and actions to get there.

 I will be there to write a program designed just for you, help keep you accountable and motivated to achieve your goals!

Vision and the promised land

"Where there is no vision (hope, dreams, goals ), people perish.  We all need a purpose ....however big or small,  we need something driving us forward.  

Sometimes our own head gets in the way.   We make excuses of the challenges bigger than the vision.  What should have been an 11 day journey, took the Israelites 40 years to reach the Promise Land!  They didn't listen to God. They walked in their flesh and let the enemy control their thoughts and therefore their actions....or lack thereof.

If you've ever asked someone that is very successful how they got where they are, there are key ingredients to their success - but it started with a vision the size of a seed - a thought but it didn't end there; they watered it and fertilized it and when the weeds tried to overtake them/their vision they pulled them out and threw them away ("no weapon formed against me will prosper).

 Did you know that Tony Robbins, for example, started off sleeping in his car with no money in his account.  Have you ever seen the movie The Pursuit of Happyness? Do you know the story of the man whom Will Smith portrayed.? Chris Gardner had the door slammed in his face so to speak too many times for him to remember.   His desire to succeed won. Michael Jordan was once quoted as saying the the only reason he succeeded is because he failed so many times.  He never gave up...his heart and passion wouldn't let him!  There's too many stories to tell here.  But how about those who say they don't have enough time, money, or are too old.  In writing this article, I was looking at people who didn't succeed until the age of 60 - I was shocked how many there were.  Then I read about people whom succeeded in spite of not having arms or legs and people who had terrible dysfunctional pasts.

A (right) vision/ a dream when combined with an action plan, wisdom (knowledge applied), the right support team, being proactive, and perserverence - a passion and willingness not to give up are the main ingredients we need to succeed especially when the challenges and Nay Sayers "try" and take us down ! 

Combine your vision with an action plan & head toward your promised Land that God intended just for you!

Goals with Purposeful Action

 Your Road Map to Success

I believe that empowerment is about having goals and our actions being in align with our dreams, aspirations and those goals; being the best version of yourself you can be. Whether you are a parent, own a business, trying to run a marathon, or figuring out where you want to go in your life, goals can help give us direction, motivation and purpose. The best starting point then is sitting down with paper or computer in hand to get in touch where we want our lives to go.

Without at least some defined goals and an action plan we can be a tumble weed where we are easily distracted or choosing things that take us on a different course never realizing and connecting with our true purpose. So we need to be mindful and have awareness asking ourselves if what we are doing (or not doing) serves or keeps us from our best selves.

I’ll give you a couple examples:

One is in regard to my physical goals which was to eat better and exercise consistently. I didn’t really take baby steps that I would generally recommend because I had gotten to a point where I was so sick and tired of being sick and tired. That propelled me to just “jump in the pool” instead of slowly getting used to it, but it worked for me. I finally started to feel and look so much better but I still had some fatigue, anxiety and mild depression issues.

I analyzed my diet/lifestyle and saw how I started my day with an upper - lots of coffee with sugar and ended my day with a downer (depressant) – wine. I was causing adrenal problems.

All I did was make some minor adjustments but those minor things made a huge difference. I started to drink my coffee with stevia or raw local honey (to help with allergies as well) and some unsweetened coconut milk. I drank wine on occasion and/or weekends only. I took a food based vitamin C (we loose a lot of Vitamin C when under duress), HTP-5/B-complex (helps regulate and balance cortisol – stress hormone levels as well as increases serotonin (the feel good hormone) levels as well as higher doses of fish oils (EFA’s). What a positive difference it made for me in only a couple weeks and no drugs/medications to just mask it.

Another example was in a previous relationship that wasn’t serving me well to reach my goals and be happy. One of my relationship goals was to first become the best person I could be and then to have someone in my life that complimented my values, passions and direction.

The woman I was dating for almost 2 years was bipolar and complicated the issue with drugs and alcohol. It was a roller coaster of up’s and down’s. It stopped both of us from progressing as individuals as well as in our relationship. I spent so much time trying to help her and in the end the drugs/alcohol won and we ended the relationship. I was so caught up in it with her that it was like I had blinders on and a new world opened up when we parted ways.

Being empowered means taking a stand for our lives. To guard our minds, hearts and goals from negative and sometimes even positive distractions. To live in the moment not wasting our thoughts on a past that we cannot do anything about. To develop a destination and a road map to get there.