How to Deal with Stress Naturally

causes-of-stressThe Bad News First.

Everyone has stress.  Stress at home.  Stress at work.  Environmental stress.  Internal stress.  External stress.  It is all around you and inescapable.

Stress takes a serious tole on your adrenal glands, your thyroid and your hormones.  They are all inter-related.

If you suffer from any of these symptoms, you most likely are experiencing some level of adrenal exhaustion from unmanaged stress:


The Dramatic Change In the Last 20 Years

I have been in the health and wellness industry for over 20 years and I have seen some dramatic changes in my client’s results.

In the beginning…

I was taught that the answer to weight loss and optimum health was totally dependent on the food we eat and the amount of exercise we engage in and a minimum of 90% of my clients were able to achieve results within a couple weeks by eating properly and beginning to exercise.


That “Gut” Feeling

Did you know that…

  • your gut is your biggest immune system?
  • 90% of your serotonin (your happy hormone) is produced in your gut?
  • your gut affects your brain function?
  • your gut has it’s own nervous system?
  • your gut is referred to as your second brain?


The Health Connection between Spirit-Soul-Body

We are triune beings, spirit-soul-body, and our health depends on taking care of all three.

Because our body is what we see in the mirror and houses our senses, sight, smell, sound, touch and taste – the part of us that interact with the outside world, we tend to put all our focus on the shell that houses our spirit and soul.  The truth is, without the spirit and the soul your body would fall to the floor.  It can do nothing of its own effort.


These Fats Help You Lose Fat + So Much More

The “fat-free” craze has done nothing except make people fatter, less intelligent, age more quickly, less healthy,  more prone to depression,  and more likely to get cancer and heart disease.

Let’s take a look at what the proper fats, polyunsaturated and monounsaturated fats, do for you:


What To Do to Avoid the Flu

Once you’ve got it, you’ve got it.  It has to work its way through your system.  So the best thing to do is to avoid it all together.

How do you avoid getting the flu?  You choose to eat the foods and take the supplements that fight the viruses A, B, & C that cause the flu and take other precautions as well.  The flu vaccine is the last thing you should consider as your main defense.

The flu is highly contagious. It is spread when you either breathe in the air (spread when an infected person coughs or sneezes) or when you touch an infected person’s (by kissing, touching, sharing objects such as spoons and forks). You can also pick up, or spread, the flu virus with your hands by touching smooth surfaces such as doorknobs, handles, television remotes, computer keyboards, and telephones and then touch your hands to your nose, eyes, or mouth.




The first thing you can do to avoid the flu is to stay away from people who are coughing or sneezing and do not share any utensils, etc. with them.  Also, be very diligent, even obsessive, about washing your hands several times a day and do not put your hands on your nose, eyes or mouth, especially if you have not washed them in awhile.  If you are out and about, carry hand sanitizer with you at all times and keep it in your car.





The other thing you can do is build a strong foundation of “flu-fighters” by eating foods that contain the nutrients that your body needs to feed those little “flu-fighters”.

Make a point of implementing at least one of these everyday into your menu…shouldn’t be hard as they are all yummy!




In addition to eating properly, I recommend you take the following supplements that specifically help your body fight the flu:

1.  Echinacia
2.  Zinc
3.  Vitamin D
4.  Vitamin C

Ideally, the above should be taken together in a top quality multi-vitamin/mineral.  CLICK HERE to review my recommendation for the optimal mulit-vitamin/mineral.


To your health,







Ante Up with Antioxidants

Antioxidants; the word that was popularized and brought to public awareness by Dr. Lester Packer,  the world’s foremost antioxidant research scientist who wrote the first “layman’s” book on antioxidants, “The Antioxidant Miracle”.

So what are antioxidants and why do we need them:  what benefit do they deliver for us?  Great question!  I’m glad you asked!  🙂 Just take a look at all these benefits!

ante up on antioxidants  

How do antioxidants work?  Antioxidants basically roam around the body and eat up all the bad guys called free radicals.  Free radicals are nasty little guys that try to mess up all your healthy cells by making them weak and them having them duplicate themselves as weak cells.  Give it a couple of years and you’ve got a whole body full of weak cells.  Weak cells mean more suseptability to sickness and disease and the dreaded 6 letter word…cancer.

antioxidantsOxidative stress causes free radicals.  Oxidative stress is a natural process in the body.  As old cells die there is a small percentage of free radicals produced in the process.  This is normal and not to be concerned about as our bodies natural defense system takes care of this.   It is the over abundance of oxidative stress that we need to be concerned about and take precautionary measures to help reduce.

The extra free radicals from this additional oxidative stress can come from bad dietary habits, over exercising, stress, pollution, emotional distress, poor sleeping patterns, poor quality of water, and unresolved anger.  In short, oxidative stress and the free radicals it produces causes us to age earlier than we have to and opens the doors to many health issues.  Here is a list of at least 39 deadly diseases that have been positively linked to free radical damage.



 Do YOU KNOW how healthy you really are?

If you take supplements, how do you know if they are really working?

You CAN know in 90 seconds how healthy you are, or aren’t, and if the supplements you are presently taking are actually doing what they say will do do.

Click on the picture to the right to watch Dr. Oz and the “ultimate nutritional lie detector”.


antioxidantsWhere can I get more antioxidants from?  Antioxidants are found in all fruits and vegetables.  Every color of fruit and vegetable is pretty much a type of antioxidant which is why it is a very good idea to eat a wide variety of colors to ensure you are getting as many different antioxidants as possible.

If you over exercise (more than an hour a day) or are exposed to a lot of stress, pollution, or are going through a lot emotionally, you need to ante up with more antioxidants.



It is very difficult to consume enough fruits and vegetables to get optimum levels of antioxidants.  It is my recommendation that you take a “scanner certified” supplement.  Contact me for more information about how to get your own “antioxidant” protection.

Always remember…Eat to Live don’t Live to Eat!


The Path to Healing and Health

Your body is designed to heal itself.  It is actually quite incredible when you really think about it…I mean really think about it.

In order for your body to begin the journey to healing and health it has to be in the right environment and have the right tools; an un-inflamed environment and provided with enough vitamins, minerals, fats, phytonutrients, water, etc.

Let’s look at inflammation first.

Inflammation is a good thing when the body is responding to an injury or infection.  It’s role is to protect the tissue and bring blood and immunity to the area of trouble.

Chronic inflammation, however, is not good.  It damages body tissues and leads to illness.  A body that is inflamed cannot begin the healing process.  It needs a break.  It needs to rest.  It’s kind of like being in a constant state of panic.  Can you imagine how exhausting that would be for you emotionally to constantly be in a state of panic?  This is similar to your body being in a constant state of inflammation.

What causes chronic inflammation?

1.  Stress
2.  Lack of exercise
3. Poor genetic expression
4.  Exposure to toxins such as cigarette smoke, environmental toxins, pesticides, herbicides, etc.
5. Poor diet, fast foods and sugar
6.  Emotional tension.

This chart is complimentary of Monterey Bay Holistic.

What can you do to avoid or fix chronic inflammation so your body can begin on the path of  healing and health?

1.  Learn how to manage stress properly…not a glass of wine.  🙂  Try going for a walk, talking to a friend, helping someone less fortunate than yourself, doing yoga, reading a good book, play an instrument, take up a hobby…do anything you LOVE to do.

2.  Start moving!  Practice N.E.A.T.  and incorporate at least 30 minutes of planned movement into your day, every day.

3. Don’t let your genes be an excuse for illness or dis-eases!  Your genes DO NOT have to determine your future health.  More about that coming soon…

4.  Quit smoking.  Do not work in a toxic environment or at least do everything in your power to clean it up; get an air purifier, open windows for fresh air, etc.  Eat organic foods.  Drink purified water.

5.  Eat at least 6 servings of fruits and vegetables a day.  A serving is one piece of fruit or 1 cup of veggies or cut up fruit.  Also, gluten and wheat are incredibly inflammation producing foods.  Avoid them if you can.

6.  Get rid of the toxic people in your life.  If you can’t then at least read some books or take a course on how to deal with difficult people and do not let them get under your skin.

OK, let’s take a look at the tools your body needs to heal itself and get healthy.

Can you imagine starting to build a house without the proper tools.  Perhaps you have no nails so you use twigs.  Perhaps you have no concrete so you use clay.  Silly, isn’t it?  And yet this is what we do to our bodies every day.

Here are the main tools you need to heal yourself and get healthy:

1.  Water; at least 8 cups a day.
2.  Vitamins, minerals, pytonutrients and antioxidants; from fruits and veggies and a superb quality supplement.  If you want information about a certified supplement, let me know.
3.  Carbohydrates; primarily from your fruits, veggies and grains.
4.  Protein; eggs, organic meats, dairy, legumes, beans.
5.  Fats; avocados, fish, supplements.

Give your body a break from inflammation….and keep it away!
Give your body the tools it needs to heal itself and watch the magic begin!
Your body, your mind and your emotions will thank you for years to come!

Stronger Resolution

I have a stronger resolution to educate, encourage and empower others to live a healthy and well life.

As I was in a shuttle on my way back home this past weekend from 3 days of learning from our company’s Chief Scientific Officer and many other incredible business leaders, I had a conversation with the driver of the shuttle; a beautiful young mom and recent gastric bypass surgery patient.  She has lost 250 pounds in the last year after her surgery.  This is the second young lady (under 30) that I’ve heard the same story from in the last 2 months.    Both ladies said that if they had the proper education, support and encouragement, they would have opted to lose weight and get healthy the proper way.  What is required of them now after the surgery is far more difficult than if they had only learned how to eat and what to eat before.  This broke my heart.

With all the scads of information out there I didn’t really understand how someone would not have everything they need to lose weight and become healthy.  I realize after 15 years of nutritional consulting and 10 years of personal training that it is not the education that changes people, it is the behavour modification coaching, accountability practices and continual support and encouragement that changes people.

   It is true that there is a very small percentage of the population (under 3%) that do manage to take control of their weight and health all on their own.  The rest of us, whether we like it or not, need someone to help keep us accountable and encourage us to keep moving forward regardless of how fast or slow we are moving toward the goal we’ve set for ourselves.

These truths apply not only to losing weight and getting healthy but also to all of life.  We need each other. We need people to help us.  We need to be humble enough to admit we can not do it by ourselves.  You will know if you are not one of the 3% of the population that does not need the above if you’ve tried several times to reach your weight goals and have failed.

My goal with all my one-on-one clients is to provide not only helpful, applicable information for their overall health, but also to provide tools, support, encouragement and accountability.  My promise to you is that I will be there for you even when you are struggling and don’t believe in yourself.  I am only a phone call away.

I encourage you to step out in faith that you CAN do it, CONACT me and get started TODAY!

I also encourage you to find a friend that you can partner with in your journey.  Someone you can trust to stay positive even when you are not.  Someone who loves you regardless of your performance.  If you don’t have that person, I will be that person.

Today truly is the first day of the rest of your life…
what direction are you choosing to take?

The 10 Principles of Wellness

This information has been adapted from Michael Arloski’s very popular and respected book in the wellness industry,  “Wellness Coaching for Lasting Lifestyle Change”.

Wellness can be overwhelming.  With all the incredible amounts of information available in books, on-line and on TV, why are we getting fatter instead of fitter and more depressed rather than more fulfilled?

It’s not the amount of information we accumulate, it’s the amount of that information we apply that makes the difference.  So what is the hang up?  Why can’t or why won’t people just do what they need to do to be well?  This is a question that doctors, personal trainers, nutritionist and just about every other medical professional asks himself/herself.

Let’s take a look at what it means to be truly healthy; body, soul and spirit.  There are ten principles that keep showing up over the last twenty years or so that have been identified as the primary principles of wellness.

1. Wellness has to be addressed as a whole.  Without addressing the whole person and their complete lifestyle will ultimately fail because it is incomplete.  By choosing to focus on only the elements of wellness you enjoy or like and ignoring the rest will be ineffective and ultimately lead to frustration and be unfulfilling. 

2. You have to love yourself enough to change.  You need to care enough about you to take a real look at your life, choose to make the changes that are necessary and accept the support and help that others can give you. Get rid of the garbage in your life.  Take the time to do some introspection to find what is holding you back from feeling good about yourself and clear them out.  Take time to be proud of your achievements.

3. You become like those you surround yourself with.  Are you surrounded by those who make you feel safe, accepted, important and loved or those who don’t?  Do they encourage you to grow or are they threatened by it?  Unless you have a very strong sense of self you will tend to follow your peers.  Positive peer health norms encourage wellness lifestyle changes.   Surround yourself with positive people.

4. Open up your awareness to everything that is going on around you.  Do not live life in a trance.  Make conscious choices.  Take responsibility for your choices, good or bad.   Consciously choose to improve your health, relationships, life-goals and living your life to the max!

5. Take time to connect; with nature, with others, with God, and with yourself.  Connection grounds us.  By connecting, we grow our love for that which we’ve connected with.   We are more peaceful, hopeful and fulfilled.

6. We are ultimately responsible for our health. We may be prone to particular genetic risks, toxic environments and be in an unhappy relationship but our own personal emotional and lifestyle choices determine our health and well-being more than anything else. No more blame game.  No more pouting over the past.  No matter what has happened to us, or is happening to us, we have the power to make the changes necessary to change it all.  This is empowerment and a very freeing realization once you internalize it and start living it. 

7. A new skill learned increases our self-confidence, autonomy and a bring about a lessening of fear in our lives.  By developing care for ourself on all levels of wellness, we will grow and fulfill our destiny.   Learning a new skill, gaining information and tools to enhance our life, becoming more competent in our career choice, etc.; all increase our self-respect and self-confidence.  It is not only important for us to learn these skills but to teach them to the next generation as well.

8. Time by yourself is as important as time with others.  We need time to reflect, ask ourselves the hard questions, relax,  think about the direction of our life, and get to know ourselves better.  Learn to love being with you!  Some like to journal, read, meditate, pray, dance, walk in the woods, etc.  Anywhere alone is good.

9. Wellness does not happen all at once and you don’t have to do it all or be perfect to be well.   It is a process.  Be as kind to yourself as you would be to someone else trying to be well.  Try to identify addictive behaviors and deal with them.  

10. Have funWe all need to play and not take ourselves (and wellness) so seriously. Live to love and love to live!  Find out what makes you happy and do it (as long as it’s legal, moral and ethical).  🙂

These are only 10 principles.  You may have others that are important to you.

Find them, embrace them, live them!

To begin your own wellness journey today, CONTACT ME.