December 2017 - Now Wellness
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Monthly Archives

December 2017


Triggers. What it Looks like for Mental Health

By | Mental Health | No Comments

Fight or Flight

This is a sensitive topic for many. Many people do not understand what a trigger is. I have talked about the Limbic System of the brain before in some of my essential oil posts. The Limbic System of the brain controls your heart rate, your memories, your emotions, blood pressure and more. Some people have a general understanding of what trigger is without the title. Have you ever smelled a pine tree and it reminded you of the Holiday season? That is a trigger. The smell was able to trigger a memory. For people who are struggling with Mental Health, it can cause negative feelings, leading to anxiety and panic attacks.

When it comes to mental health, it’s not always black and white when it comes to a trigger. Some people think that it is only one thing. However, it can be a series of different smells, quotes, voices, sounds, people, and events.

It is important to try and recognize what your triggers are, to avoid them. One of my triggers is that I am not good enough, but there are many things that can trigger that feeling, especially my family.

When your body is triggered, it will kick your body into fight or flight mode. Often times for myself, I would shut down. I would feel heavy, tired, exhausted, overwhelmed and I would become so debilitated by these feelings. Sometimes, it and trigger fight and you can become filled with rage and your body will do anything to get out of the situation that it is in.

What to do?

Self-care is important for everyone, but it is vital for someone who is struggling with mental health. After you do something for someone else or something around the house, it is important to take a few minutes for yourself. Practice some yoga, meditation, even self-affirmations. This is going to help prevent some debilitating, overwhelming feelings.

If you are a family member or a friend of a person who is struggling with Mental Health, be there to support them, and help guide them. Know that there Mental Health does not define who they are as a person, but what they are going through. It is hard on them too.

Know that you are not alone, even I can still be triggered. Join a support group, talk to a friend, Join my Freedom Ready Challenge. Know that you should not be defined by your Mental Health.

Support Line


Creating Mental Health Freedom through Routine

By | Busy Moms, Mental Health | No Comments

Success is the sum of small efforts, repeated day in and day out- Robert Collier

Routine is something that is a crucial step in creating mental health freedom. But as I know and many of you know that it is so overwhelming to think of everything you want to do. I use to sit and daydream about how I wanted to live my life. I would think I would wake up, without struggling, get the kids off to school, being able to do my self-care, eat, clean the house, and be happy, without it feeling like my day was in shambles.

This is possible. Although, I once thought it was literally impossible, and that I was to far gone. This is where we need to do our self-care, regardless how hard it may seem to get up and do it. Even if it’s only 2 or 3 minutes of your time. But do it every single day at the same time, this will help to ensure that you are doing something for yourself, but it also is setting the stage for your routine.

One of the biggest things I struggled with was getting out of bed, I would sleep to the very last second, jump up frazzled rush around like a chicken with their head cut off, and then off to the bus running we went. That also set the stage for how I felt for the entire day. So I would set my alarm clock for 10 minutes earlier, and forced myself to get up, the following week I set the alarm for another 10 minutes earlier. I started to create little goals that were realistic for me to reach.

Do what you HAVE to do. Until you can do what you WANT to do – Oprah

I knew if I said I am going to do this, and set my alarm for the hour early, I wouldn’t get up and I would just hit snooze. I needed something small and attainable. A big key to being able to achieve this, is after you do something, ensure you do something for yourself. So I started opening my curtains in my bedroom as soon as I woke up. I loved looking at the sun coming into my room, it makes me feel happy. Then I would go into the bathroom and wash my face and brush my teeth, again another thing I love. I love the feeling of a freshly washed face.

Doing all of this for myself in the morning helps set the stage for a great routine. So I could tackle, getting the kids, breakfast, and lunches ready then getting them dressed and ready to catch the bus without feeling so overwhelmed. As soon as I get back into the house, I do something for myself again and that is making myself a large mug of tea.

You can not pour from an empty cup

I did the same thing when it came to my nutrition and my food, I created a routine. Struggled with even cooking food at all. If I would wait too long so that we would end up eating out or eating “convenient” food, such as chicken fingers and fries. So when it comes to your food, the rules still apply, start with just cooking, whether or not its super “healthy”, just cook something. Then slowly start changing your meals, and creating a meal plan and planning out your day.



Inspirational book


Sugar and How it Suppresses your Immune System

By | Nutrition | No Comments

Its the Most Wonderful Time of Year!

As we are fast approaching the holiday season, the holiday baking commences, cookie exchanges begin, the peppermint mocha in one hand pair with the hankie in the other hand.

Some of us can breeze through the winter season completely fine and raring to go. While others are stuck in bed with their blankets on, then off and then on again. Some people have really weak immune systems and need to keep their exposer to these viruses to a minimum. For the rest of us, we need to build up those immune systems.

Ensuring we have a good proper diet is really key all year round but it is crucial during the winter months when they all seem to come out. Did you know that eating sugar can suppress your immune system up to 5 hours WOW! This is why it is so important to watch what you eat.

For breakfast, if you give your child a glass of chocolate milk, then a bowl of fruit loops, or another sugary cereal, you are basically shutting down their immune system, and sending them into the incubation world of viruses… School.

Our immune system is there to help fight off any foreign invaders. We have different sets of defenders on/in our bodies such as the mucous membranes, the nose hairs, skin, tonsils. These all help catch invaders before they can fully enter our body, but they don’t stop everything. If they get in you need a healthy immune response to kick in and fight off anything before it can take hold.

Just like many establishments or computer systems, they have multiple levels of security. If they were all sleeping, or not working people could hack or take over the establishment before the security would even know.

How to Build your immune system

You are going to want to focus on some key nutrients, Vitamin A, C, E, and Selenium. These are the building blocks of our immune system and full of antioxidants, to help fight off any invaders. You will find a lot of these nutrients in dark leafy green vegetables, such as spinach and kale, or nuts such as the brazil nut. Only 3-4 brazil nuts contain your daily value.

If you are struggling with mental health, and this all seems to be overwhelming and you are ready to take the next step in your healthcare. Please contact me for a free consultation, about a Nutritional Program that is best suited for you.