Sleep help!!!

Up to 70 million Americans suffer from chronic sleep deprivation, one of the most common reasons is insomnia. Poor sleeping patterns wreaks havoc on your immune system, overall health and quality of life.

One study found that sleeping less than five hours per night increased the risk of developing a viral infection and the common cold by 350% compared to people who slept seven hours per night! 

Chronic insomnia also increases the risk for diabetes, heart disease, high blood pressure and death. Even just a few days of poor sleep has consequences. 

Sleep deprivation makes people tired, irritable and depressed. It also makes it difficult to concentrate, complete even simple tasks, decreases memory and word recall and is a risk for car and work accidents. Approximately 20% of all serious car crash injuries are associated with driver sleepiness.

Natural and integrative approaches can improve sleep and reduce the risk for diseases caused by insomnia.

Tips to help you sleep better:

Reduce or omit the screen time.

Reading on a phone or laptop before bed decreases melatonin, which is important for helping you fall asleep. Clinical trials showed that people who were on screens before bed had a harder time falling asleep and took longer to feel awake in the morning.

Regulate your blood sugar.

If blood sugar drops during the night, it can cause an increase of cortisol and epinephrine. These hormones release stored sugars, but they also have the effect of waking you up. If you are waking up in the middle of the night, and you are not complaining of stress and anxiety, it might be because your blood sugar is dropping. Try eating about 10 grams of protein for your bedtime snack if you are hungry or get it in with your last meal. Remember to try to be done eating two hours before bed for optimal digestion. Protein is one of the best ways to even out blood sugar dips and gives your immune system what it needs to repair itself while you are sleeping.

Relax tense muscles and ease your overactive mind.

Tight muscles and overactive mind can make it difficult to fall asleep and can wake you up during the night. Magnesium acts as a gentle muscle relaxer. Taking magnesium at bedtime can help. Glycine, GABA and L-theanine have calming effects on the nervous system, and can calm an overactive mind and help you drift off to sleep.  Check your magnesium supplements for extra sugars added if you are consuming powders.  A magnesium flake foot soak or bath may be better absorption method for you.  

Come Learn about how to prevent Childhood Diabetes

It’s all about education. Healthy just doesn’t happen, just like being a sports super star doesn’t just happen. It takes practice! You try, you fail, you try again. You try again. So…you don’t like cooking? You don’t know “how” to cook? Will you get better if you don’t try? Will you know what ingredients are hidden in our food sources if you don’t learn what to look for? Will you have more energy if you do not change something in your daily routine? Do you have time to research all these things on your own and know that you are getting the very best, most current information? I am guessing not, so why don’t you leave it to the experts and just give of your time to learn what it is you can do today to be healthier and happier. No one has more than one day at a time…just keeping practicing and showing up…that’s how great things happen

Air Fryer SUCCESS!

I want to give a BIG thank you to the Prep Table for hosting our air fryer cooking class! What a great facility! I do not live in CA, so coming in to educate in a different establishment always has it challenges. They were so friendly and accommodating! Their kitchen is clean, efficient and the staff was more than generous with their time and labor! Needless to say I am very impressed and definitely coming back! It takes community when it comes to a healthy lifestyle and we made a great team this weekend! Their concepts of Whole Foods, prepped foods and meals kits are such good options for the locals.

Now what happens when you take all that wonderful food home? Do overwhelming feelings start to creep in? Do you get anxiety you just spent money with good intentions and do not know how or what to do next? This is where we come in! The next step is learning how to prepare the food and cook it so you retain the most nutrients. The air fryer is an excellent tool for those who don’t “like to cook”. You can do it, in minimal time and maximum taste! This is where Stanis and I make a great team, and elevate you to the next level. If you can learn to do this at home, you can learn to do this on vacation and when you travel. Better yet, come on retreat with us and we can give you more tools to balance your life. We teach meditation and yoga. We teach movement and stillness, stress reduction techniques. We use the elements of the Earth to aid in this process. We educate you on how to slow down and see, taste, and feel all that is around you and how to draw on those resources when you’re in Maui and when you return home. We educate you how to shop at a local market, and how to use the foods in season to fuel your body. We then take that energy and GO EXPLORING!!! We are going to the craters, the black sand beaches, UpCountry, The Road to Hana and to the Ocean for the natural healing your body deserves and is looking for! We will bask in the sun and enjoy the moon as we learn how the earth is ruled by water and light energy.

Vacation with a purpose…what more could you want to enhance your experience on the Island with us! Come along with us…be Our Guest!

This is the air fryer we used in class. When buying one, look for ceramic or copper or stainless steel. Non stick is teflon, which is laden with chemicals, this is why this model is more expensive. You can change up the size based on your needs but make sure it’s good quality.

And if you want more information on our retreats, click on the link above and look for Maui Registration. You can also check out the Prep Tables website and start your “grocery shopping” today!

GOUT-what your doctor isn’t explaining in terms you understand

Gout Information 

Purines were recognized for primary two reasons: 

1) Building blocks for DNA (the primary genetic material in our cells) 

2) Substances that could be broken down to form uric acid and potentially increase our risk of gout. 

Gout is a form of arthritis (sometimes called gouty arthritis) that can be extremely painful and results from excessive build-up of uric acid in our body, leading to formation of uric acid crystals that get can deposited in the joints.

Purines have their own special receptor system on our cells that allow them to connect up with the cell membranes and have far-reaching effects. In the cardiovascular system, these effects include many aspects of heart function including blood flow and oxygen delivery. In the digestive system, there are impacts on fluid secretion and the movement of food as it undergoes the process of digestion.

Purines in Food

Given what scientists now recognize as the widespread importance of purines in our health, it is not surprising to learn that purines are naturally present in all foods. You’ll find at least 10-15 mg of purines in 1/2 cup of virtually all foods.  This amount of purines would be considered a small amount even if a person had been asked to follow a purine-restricted diet by their healthcare provider. 

The range of purines found in food can also vary widely. While most foods contain 10-15 mg of purines in a ½-cup serving, some foods can contain 500-1,000 mg or more in this same serving size. For the most part, these much higher purine foods involve the organ meats of animals—including liver, spleen, and heart.  In general, animal foods, seafood, poultry contain moderate levels of purines in the 100-400 mg in a 1/2 cup (4oz serving)

Most plant foods also typically fail to rise above this 100-400 mg range, and often come up between 15-100 mg per ½-cup serving.

Meat extracts, yeast extracts, and yeast itself belong in a special group when measuring food purines. Each of these food-related substances would be classified as high in purines.

Gout, Purines, and Diet

Gout is a form of arthritis in which excessive build-up of uric acid in our body can lead to the formation of uric acid crystals that can get deposited in our joints and become the source of severe pain. Excessive build-up of uric acid in our blood can also lead to formation of uric acid kidney stones. However, in the U.S., formation of uric acid kidney stones is far overshadowed by the formation of calcium-based stones. Calcium oxalate and calcium phosphate (also called hydroxyapatite) stones account for about 95% of all stones in first-time occurrence of kidney stones. In addition, about two-thirds of all stones are less than 5 millimeters in diameter and undergo spontaneous passage through the urine.

A higher intake of vitamin C can lower risk of gout. Some top foods for vitamin C are vegetables bell peppers, broccoli, and brussels sprouts.

Fact finding: greater intake of plant versus animal meat proteins may be associated with a decreased risk of gout.

What are Cruciferous Veggies and how do I prepare them?

Cruciferous Vegetables

These should be steamed in order for best absorption.  Do not avoid them unless they are raw, they will always give you a bloated feeling.  They have great surfer compounds, great fiber but can interfere with thyroid   Hormone production and digestion if eaten raw.

Cook by color.  Most vegetables don’t need steamed/cooked for more than 7 minutes, otherwise you start to lose significant nutrients.

You can steam them and then put in the fridge.  If you want them in a cold salad and they will retain their crunchiness if you do not over cook them.

Smaller leafy greens take 1-3 minutes.  Larger vegetables take 5-7 minutes.

Add a little water to the bottom of the pan on the stovetop and cook until they turn full brightness, remove from heat, (pan included) and drain off the water.

You can store these in the freezer now for future juices or shakes or just to retain their freshness for a meal.


Bok choy


Brussels sprouts



Chinese cabbage

Collard greens

Daikon radish




Land cress

Mustard greens



Shepherd’s purse



Mindful in all we do…Even Dating? YES…keep reading

We are told we need to be mindful.  In Food, exercise, school, meditation and relationships.  That goes for our kids, coworkers, friends and family right?  Why wouldn’t we nurture nurture our spouse or partner the same as we do our children?  There is nor should  be no difference.  Being mindful in dating is especially important as well.  Not a subject most want to talk about and it easily become uncomfortable.  I work with this on a daily basis as I train and coach clients on workout habits and eatings habits.  We ALL want to look and feel good.  My clients express concerns with their bodies and wanting to look “the way they did before” or tone up.  Whatever your verbiage, we all love to rock a great outfit but ultimately want to feel comfortable being naked.  I know, I know….touchy subject but necessary to address.  Dealing with emotional issues and trauma leaves my clients vulnerable and fearful of judgement.  I spend a great deal of time with my clients uncovering body issues to help identify those fears so that ultimately we can create new habits around food and nutrition choices. We must do this before we are going to get a handle on our eating disorders and skewed thinking around “what’s healthy”.

I was researching articles today and came across this fabulous article by Cara Kovacs  that I think you’ll enjoy and help shed some light on the dating scene or even help you in your current situation whether it’s a boyfriend/girlfriend, fiancé, or spouse because truly, you should never stop dating.

YES, I SAID NEVER…I don’t do that often.

Sex Coach Cara Kovacs on How to Mindfully Date

Magnesium-what is it and how do I get more of it?

Magnesium rich foods help relax nerves and muscles, build and strengthen bones, and keep your blood circulating smoothly.

How much Magnesium should you have daily?

400mg is the recommended RDA daily%

Therapeutic Range is 700-1100mg

Magnesium is water soluble, meaning it must be replaced daily.


Symptoms that may indicate you are magnesium deficient:

Muscle weakness, tremor, or spasm.

Elevated blood pressure

Balance blood sugar levels


2/3 of Magnesium is mostly found in our bones, 25% in our muscles, and the rest all other cell types and body fluids. Magnesium cannot be made in the body therefore we must get it through a healthy diet.

Magnesium (together with calcium) helps regulate nerve and muscle tone. In many nerve cells magnesium serves as a chemical gate blocker.  As long as there is enough magnesium, calcium cannot rush into the nerve cells and activate the nerve. This helps keep the nerve relaxed.

If we have two little magnesium in the diet the gate blocking can fail and the nerve cells could become overly activated, sending too many signals to the muscles causing them to over contract. This explains how magnesium deficiency could trigger muscle tension, soreness, spasms, cramps and fatigue.

There are over 300 different enzymes that require magnesium in order to function and complete chemical processes in our body. It is involved in metabolism of proteins, carbohydrates and fats and helps our genes function properly. Some sources of fuel cannot be stored in our muscle cells unless there is adequate amounts of magnesium available. The metabolic roles of magnesium are so diverse it is difficult to find a system in the body that is not affected by magnesium deficiency.

Magnesium deficiency is also related to digestive problems and poor dietary intake. These problems include malabsorption, diarrhea, and ulcerative colitis. Many physical stresses can contribute to magnesium deficiency, including cold, stress, physical trauma, and surgery.

In the heart muscle, magnesium deficiency can result in arrhythmia, irregular contraction, and increased heart rate.

Because of magnesium’s role in the bone structure, the softening of weakening bone is also a symptom of magnesium deficiency.

High sources of foods containing magnesium:

Swiss chard, spinach, summer squash, pumpkin seeds, broccoli, green beans, sesame seeds, sunflower seeds, salmon, black beans, quinoa.

Since magnesium is found in a water-soluble form, cooking and processing can be affected by blanching, steaming, or boiling and can result in a substantial loss of the mineral,up to 60%.

If you want to maximize your uptake and learn how to use food as medicine, call me and we will design a program just for you.

If you want to get started, here’s a link to a great local source for you.

If you want to add more magnesium in the form of body butter, here’s my favorite local trusted Source for the best body magnesium butter!


Dry Brushing..what is it and what are the benefits?

I learned more about Dry Brushing when I enrolled in a continuing education class for Holistic Health.  It is one of the complimentary therapies you choose from to support the detoxification process. I learned that personally I love the physical touch so this process for me was very stimulating.  I could feel it way deeper than on the surface of my skin! I can feel the electrical charge run through my body, I could feel the nerves relax.  It helped with the “itch that never goes away”.

We store electrical energy in our body and this is a great, and totally easy, cheap way to do that!  It’s my new favorite!  I start my morning while I’m still laying in bed and brush my legs, back and arms, it wakes me up!  I use it before bed, and it has a calming effect.  It releases stress and tension and allows my body to relax quickly and helps me fall asleep.

If you want to learn more about complimentary therapies to aid in your weight loss, cleansing, detoxification, or holistic health program, call me, we can get you educated and going on the right path!


Dry Brushing at a Glance:

Your skin is a complex system and the largest organ of the body made up of nerves, glands, and cell layers.  When your skin is healthy it serves as a buffer that helps protect your body from extreme temperatures and chemicals.

Dry skin brushing stimulates your lymphatic system, aiding in detoxification. If your lymphatic system is not properly eliminating waste and toxins can build up and cause sickness.

Dry skin brushing stimulates your circulation, and stimulates your central nervous system so may offer both stress relief and invigoration.  Dry brushing can improve digestion and kidney function because the stimulation can go even deeper to support organ functions.

Dry brushing exfoliates your skin, it may also reduce cellulite.

Choose a dry skin brush with firm natural bristles and brush once or twice a day for optimal results.  You should use gentle pressure while brushing (toward your heart); your skin should be pink (but not red) after a session.

Dr. Mercola says:  “Dry Brushing: How to Do It

First you’ll need a high-quality dry brush. Look for one with bristles made from natural materials. They should feel stiff but not overly so. Ideally, choose a brush with a long handle so you can reach your entire back and other hard-to-reach spots.

Dry skin brushing should be done daily for best results, or even twice a day if you like. Try incorporating it into your normal daily routine, such as doing your brushing before your morning shower and then again after work (avoid doing it too close to bedtime, as it may leave you feeling energized).

When brushing, always brush toward your heart, which is best for circulation and your lymphatic system. You can brush your entire body (including the soles of your feet). Start at your feet and work your way up your legs to your arms, chest, back, and stomach. Avoid brushing your face (unless you have a special brush designed for this delicate skin), your genitals, or any areas with irritations or abrasions (including varicose veins).

The pressure you apply while brushing your skin should be firm but not painful (avoid “scrubbing”). Your skin should be pink after a session (not red or irritated) and you can brush for as long (or as little) as you’d like. An average dry brushing session may last between two and 20 minutes.”

HUGS-can they really prevent or help depression? ABSOLUTELY


The average length of a hug between two people is 3 seconds. But the researchers have discovered something fantastic. When a hug lasts 20 seconds, there is a therapeutic effect on the body and mind. The reason is that a sincere embrace produces a hormone called “oxytocin”, also known as the love hormone. This substance has many benefits in our physical and mental health, helps us, among other things, to relax, to feel safe and calm our fears and anxiety. This wonderful tranquilizer is offered free of charge every time we have a person in our arms, who cradled a child, who cherish a dog or a cat, that we are dancing with our partner, the closer we get to someone or simply hold the Shoulders of a friend.

A famous quote by psychotherapist Virginia Satir goes, “We need 4 hugs a day for survival. We need 8 hugs a day for maintenance. We need 12 hugs a day for growth.” Whether those exact numbers have been scientifically proven remains to be seen, but there is a great deal of scientific evidence related to the importance of hugs and physical contact. Here are some reasons why we should hug::


Oxytocin is a neurotransmitter that acts on the limbic system, the brain’s emotional centre, promoting feelings of contentment, reducing anxiety and stress, and even making mammals monogamous. It is the hormone responsible for us all being here today. You see this little gem is released during childbirth, making our mothers forget about all of the excruciating pain they endured expelling us from their bodies and making them want to still love and spend time with us. New research from the University of California suggests that it has a similarly civilising effect on human males, making them more affectionate and better at forming relationships and social bonding. And it dramatically increased the libido and sexual performance of test subjects. When we hug someone, oxytocin is released into our bodies by our pituitary gland, lowering both our heart rates and our cortisol levels. Cortisol is the hormone responsible for stress, high blood pressure, and heart disease.


Connections are fostered when people take the time to appreciate and acknowledge one another. A hug is one of the easiest ways to show appreciation and acknowledgement of another person. The world is a busy, hustle-bustle place and we’re constantly rushing to the next task. By slowing down and taking a moment to offer sincere hugs throughout the day, we’re benefiting ourselves, others, and cultivating better patience within ourselves.


Affection also has a direct response on the reduction of stress which prevents many diseases. The Touch Research Institute at the University of Miami School of Medicine says it has carried out more than 100 studies into touch and found evidence of significant effects, including faster growth in premature babies, reduced pain, decreased autoimmune disease symptoms, lowered glucose levels in children with diabetes, and improved immune systems in people with cancer.


Hugs strengthen the immune system. The gentle pressure on the sternum and the emotional charge this creates activates the Solar Plexus Chakra. This stimulates the thymus gland, which regulates and balances the body’s production of white blood cells, which keep you healthy and disease free.


Almost 70 percent of communication is nonverbal. The interpretation of body language can be based on a single gesture and hugging is an excellent method of expressing yourself nonverbally to another human being or animal. Not only can they feel the love and care in your embrace, but they can actually be receptive enough to pay it forward to others based on your initiative alone.


Hugging boosts self-esteem, especially in children. The tactile sense is all-important in infants. A baby recognizes its parents initially by touch. From the time we’re born our family’s touch shows us that we’re loved and special. The associations of self-worth and tactile sensations from our early years are still imbedded in our nervous system as adults. The cuddles we received from our Mom and Dad while growing up remain imprinted at a cellular level, and hugs remind us at a somatic level of that. Hugs, therefore, connect us to our ability to self love.


Everything everyone does involves protecting and triggering dopamine flow. Low dopamine levels play a role in the neurodegenerative disease Parkinson’s as well as mood disorders such as depression. Dopamine is responsible for giving us that feel-good feeling, and it’s also responsible for motivation! Hugs stimulate brains to release dopamine, the pleasure hormone. Dopamine sensors are the areas that many stimulating drugs such as cocaine and methamphetamine target. The presence of a certain kinds of dopamine receptors are also associated with sensation-seeking.


Reaching out and hugging releases endorphins and serotonin into the blood vessels and the released endorphins and serotonin cause pleasure and negate pain and sadness and decrease the chances of getting heart problems, helps fight excess weight and prolongs life. Even the cuddling of pets has a soothing effect that reduces the stress levels. Hugging for an extended time lifts one’s serotonin levels, elevating mood and creating happiness.


Hugs balance out the nervous system. The skin contains a network of tiny, egg-shaped pressure centres called Pacinian corpuscles that can sense touch and which are in contact with the brain through the vagus nerve. The galvanic skin response of someone receiving and giving a hug shows a change in skin conductance. The effect in moisture and electricity in the skin suggests a more balanced state in the nervous system – parasympathetic.

Embrace, embrace with your heart.

autoimmune disease

Mushrooms are in a kingdom all by themselves!

Mushrooms…They are getting more widely recognized or maybe just more researched and talked about.  The use of Mushrooms in Chinese Medicine have been around for about 2,500 years.  They draw on the belief that Qi (translates to “vital energy”) is essential for overall health  and keeping all the systems of the body in balance.

Meridians are utilized during treatments.  Meridian’s are connected to specific organs and if you focus on energy flow you can help resolve specific problems, restore balance and can prevent disease from developing.

Chinese herbal remedies focus on bringing homeostasis (balance) to the body and restore proper energy flow.  Chinese herbs can hope lower inflammation and oxidative stress.  Medicinal mushrooms are an antioxidant and have anti inflammatory properties.  They also are antiapoptotic and help regulate autopahagic functions.

Some main herbs Chinese Medicine uses are:

Reisi & Cordyceps

Alma Berry (Vitamin C) gooseberry


Green Tea

Astragalus root

Goji berry

Ginko Biloba


The best feature is that these herbs are adaptogens that help fight stress, hormone regulation, fatigue, inflammation, less chronic pain. Adaptogen means they can change the way the nerves transmit messages to the brain.  This improves functions within the endocrine and central nervous system.  This helps promote healing within the body balancing hormones such as insulin, cortisol, estrogen and estrogen.

There is so much to learn in the ever changing world of functional medicine.  Hiring a Certified Nutritionist is a good idea if you want to learn more about your body and support your system as you improve your health status.  Call me if you are not sure where to start, I can get you going in the right direction so you are not overwhelmed.  I do the research so you don’t have too.  Know your source.  Trust the Process.  I’d love to help you with your supplements and herbs if you are tired of guess what’s good for you. Single nutrient supplements may be a waste of money because some of them need other vitamins and minerals and amino acids for uptake and potency.