January 2018 - Now Wellness
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Monthly Archives

January 2018


4 Steps to Increase Sleep with Mental Health

By | Busy Moms, Mental Health | No Comments

Sleep? What is Sleep?

Sleep is something that people struggle with when it comes to mental health. It is commonly associated with people with anxiety and PTSD. Usually, when you get prescribed medication for your anxiety, they will pair it with a sleeping medication. Which some people find helpful, but often people find that they still wake up unrested and still feeling tired. Ends up leading to those long naps during the day.

There are a couple of things that actually can cause issues with sleep when it comes to Mental Health.

Shutting off your brain. 

This is truly the most popular. When you are not able to release your stress during the day, your body often attempts to release this stress while you are trying to sleep. This causes the overthinking and the feeling of not being asleep. During this as well people can also clench their teeth, leading to jaw soreness and headaches.

Serotonin Levels 

I have talked about serotonin many times in my blog posts. It is that happy hormone. So I have discussed that you need a healthy happy gut to be able to utilize serotonin. You also need this hormone to make Melatonin. It is the Sleep hormone. Ensuring you have the proper diet that is supporting conversion of serotonin, and getting proper sun exposure or full spectrum lighting will help keep your serotonin up during the day, and help with conversion at night.

Electronic Exposure

There is a lot of people who watch TV before bed, play a video game, read on their phone or tablet. This does a couple of things to the body. It exposes the body to EMF, which can cause some imbalances to the body. It also exposes the body to an imbalance of light. For our body to start producing that sleep hormone Melatonin, our body needs to be exposed to the dark, and it will slowly start to build up. When we are in front of the TV or the screen, it prolongs melatonin.

What can you do?

Release your stress

Meditation, yoga, tai chi, any kind of fitness or work out. This will help create happy endorphins in the body but will help relieve that stress before you go to bed. This will help shut off that brain and relax. There is also needs to be a balance between melatonin and your cortisol levels.

Proper Diet 

You need a properly balanced diet, to help make serotonin, and ensure you have a healthy gut. I suggest working with an RHN to help achieve this.

Essential Oils

There are many essential oils that can help support your feelings of stress, as well help promote rest.


Ensure you are getting adequate exposure to the sun during the day, this will help with feeling happy. Also, it helps decrease the tiredness throughout the day. Ensure you are not exposed to so many electronics at night. Try to do meditation, or read before bed.

If you feel that you have tried all these things and there still seems to be an issue there may be an imbalance with another body system. I recommend working with an RHN to help you pinpoint your next steps. Contact for FREE consultations.

self care

Top 3 Self-Care Methods for Mental Health

By | Busy Moms, Mental Health | No Comments

“You need to do self-care”

Tired of hearing that broken record already? I know I was. “How on earth am I suppose to do self-care, when I can barely get my butt out of this bed in the morning and it takes every ounce of my being to eat, go to the bathroom, make lunches, dress kids, and everything else around the house. I’m having anxiety just thinking about adding one more thing to my list. I think I’m just going to sit in my chair today.” — Me a few years back

Let me be the first to say, that those feelings won’t go away unless you do something for yourself. You have probably heard them all: “can’t pour from an empty cup, how full is your bucket, can’t drive a car without gas, etc.”

I want to tell you that it doesn’t have to be hard, or overwhelming. It can be simple quick things for only 1-2 minutes and then gradually getting longer.

What are some simple things that I can do?

Self Affirmation

what kind of hocus-pocus is that? Seriously though. How often do we tell ourselves, how much we don’t like ourselves, or that today awful, or that this year is awful or that only bad things happen? Mine was almost every minute of the day. Try closing your eyes for even 30 seconds, and say, I am beautiful, I am talented, I am strong, I am willing, I am good enough. Why? Because you are for 1. and 2. You need to attract that kind of energy into your life. It all begins with self-love.


this is actually one of the first things that I was drawn to. when I was at my peek, I thought to myself ” hey! though’s buddhas seem like they know whats going on” I started to be naturally drawn to that energy of self. It is hard to do at first. Start with a few minutes. It best to do a guided meditation which you can find lots free on youtube.

Deep breathing

I don’t mean so fast and shallow you start to hyperventilate. I mean: Breathe in for 3 seconds Hold for 3 seconds, release for 3 seconds hold for 3 seconds. this has been proven to help bring the body’s heart rate back down to resting. Amazing.

Those are my top 3 things that I used when I started, there are other things that you can do such as going to the gym, going out for a walk, yoga. But when you are first starting out, and if you are coming from a place that I did. That is too much to start with.

Self-care is always in one my programs, after body system analysis, and lifestyle assessments, we will figure out what is best for you. If you want more information you can contact me for a FREE consultation.


Top 5 Steps for Balancing Monthly Hormones

By | Busy Moms | No Comments

Are these 2 weeks over yet?

How many of you have struggled with the dreaded monthly requirements of being a woman? Hormones, PMS, Cramps, irritability, moody, hot flashes, headaches, acne or skin imbalances, bloating, sugar cravings and the list goes on? When struggling with Mental Health it seems like these things can be amplified. Just what we need right? sigh.

When we look at what is causing all of these things, it is hormone imbalance. When our hormones are out of balance we can experience these things on a sliding scale of mild to severe and everywhere in between. Peoples first reaction to these symptoms is typically grabbing the Midol, Tylenol, or Advil looking for some relief. Although these can offer some temporary relief it can put some strain on your liver.

Our Livers play a huge role in regulating our hormones, and when they are bombarded with over the counter medication they don’t do their job effectively. After a while of the reoccurring imbalance of hormones, it can lead to something that falls into the category as what you think is “Normal.” In reality, you are on your way to developing estrogen dominance. Check out my Last blog on how Mental health can lead to Estrogen Dominance.

What can you do?

  • Seed cycling
    • the first half of the cycle take Flax seed oil. Last half take evening primrose oil.
  • Essential Oils
  • Liver Supporting food
    • Green Leafy Vegetables, Lemons, beets, carrots.
  • Ginko Biloba tea (Sexy-And-you-Know-It!)
    • Decrease coffee or eliminate
  • Whole food, Real food, and organic foods

Know what works for one, doesn’t always work for some. Everyone is unique. Some people may find relief within weeks others it may take a couple months. I encourage you to speak with your healthcare professional and discuss your hormones levels. Working with myself, we would go over all of your body systems to ensure that you are getting the proper nutrients for each system. Consultations are Free!



How Mental Health increases your Chances of Estrogen Dominance

By | Busy Moms, Nutrition | No Comments

Are you at Risk for Estrogen Dominance?

Estrogen dominance can be a funny thing. It can be that you actually have too much estrogen, also it could be that you have an imbalanced ratio of estrogen to progesterone. Another form is PCOS (polycystic ovarian syndrome). When struggling with mental health it puts you at a larger risk for developing estrogen dominance. Unfortunately, some of the signs and symptoms can be the same and go undiagnosed for many years.

Signs and Symptoms

  • Water retention
  • irritability
  • sugar cravings
  • inflammation
  • Thyroid imbalance
  • trouble sleeping
  • Headaches/ Migraines
  • Low energy
  • Inflammation
  • Dark thick facial/ body hair (PCOS)

As you can see that a lot of these things are normal with someone who is struggling with Mental Health. These signs and symptoms can also be related to another health issue that you currently have. I recommend working with a healthcare professional to determine if you have estrogen dominance.


  • Lack of sleep
    • Melatonin helps rid the body of excess estrogens
  • Overloaded liver
    • The liver can not efficiently excrete estrogens when bogged down by too many toxins.
  • Candida
    • Can create estrogen-like symptoms
  • Xenoestrogens
    • external synthetic estrogen-like pollutants
  • High Stress
    • Cortisol levels compete with progesterone and often will win. High stress = high cortisol.

Unfortunately, when it comes to Mental Health we can fall in all of these categories. Which makes us at higher risk of developing Estrogen Dominance.

How to support your body?

  • High-Quality Organic foods (avoid extra toxins and xenoestrogens)
  • High Fiber- Help with excreating toxins
  • Phytoestrogens
  • Seed Cycling
  • Stress Management

These are only some of the things that you can do to start to restore some balance in the body. Not everyone is the same and often can experience different results. What works for one may not work for the next person, always best to work with someone who can customize your needs.

If you are struggling with mental health and you feel that you are also battling with estrogen dominance,  I recommend speaking with a healthcare professional to determine what is best for you. My Freedom Ready Program is specifically customized and is designed to help restore balance to the body. It can seem a bit overwhelming on where to start. Contact me to set up a Free Consultation.