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Mental Health


5 Steps for Improving Sleep after Trauma

By | Mental Health | No Comments

Is it Really Possible to Get a Good Night Sleep?

Sleep is often the first thing that is disrupted when we experience Trauma. We have a hard time keeping our minds occupied and busy, so we often have obsessive thoughts, worries, and fears that are on constant replay. This makes it a struggle to even fall asleep.

But what about when you are asleep? Then we run into our subconscious mind. This is where we would often dream of our problems, and we are mentally trying to figure them out, or some of us often relive our trauma over and over again. This can lead to clenching/ grinding of the teeth, which in turn leads to migraine in the morning and a very sore jaw.

What Can We Do?

Let’s talk about getting to sleep first. Taking these steps to help improve you falling asleep will also help improve better overall sleep. Your subconscious mind is a lot more work, and often needs the work of a professional to help process through thoughts and feelings.

We need to create a sleep routine, almost a pattern that we are going to do every single night before bed. This will help trigger our brain that, “ok, it is time to go to sleep.” Developing these steps take time and patience. To some this may come easily and naturally, others may find this redundant and challenging.

5 Steps that Can Help Create Change


This is huge. Our Brains produce this chemical that is called Melatonin when it is time for bed. However, this release can be disrupted by constant light exposure. This includes, lights in the home, the screens on your phone, and your T.V. Ensure your phone has a red light app to change your back screen lighting to a hue of red to help trigger sleep. Ensure you are in a dark area of your home to help trigger this Melatonin production.


A lot of people don’t know that your phones, T.V or and devices that are powered by electricity give off an electromagnetic field. This also causes sleep disturbances. It is encouraged not to have any electronics in our bedrooms. This can be a chore for some as they use their phones as an alarm clock. Even if they are just outside the door. I also know that some people like to watch videos to help fall asleep as it keeps the thoughts at bay. I recommend getting some Ferns or Himalayan Salt for the bedroom if you are going to have electronics and they help to mute the EMF (Electromagnetic Frequenices.)


I know this is hard. You can do it from the comfort of your bed if you wish. However, I recommend doing this before you get into bed. Setting yourself up for sleep. There is an App call Insight Timer, that is free and I highly recommend. You can choose short meditations eg. 1-2 minute long ones and ones that are specifically designed for sleep. This helps retrain your brain into more positive thoughts, it helps block out negative thoughts and allows the body to feel calm and relaxed.


Again doing this before bed can help relax the body. Kundalini Yoga is a great yoga for this or Yoga Nidra. There are some great free resources online. Again just make sure the screen has a red hue app.


You have probably been told this a million times. But really guys, It is something that needs to be done every day multiple times a day. Look into that mirror and tell yourself: ” I am beautiful, I am confident, I am abundant, I am strong, I am willing and determined. I will have a good sleep, I love myself.” This helps retrain the brain into more positive thinking. How many times a day do you look in the mirror and wish something would change? That creates negative thoughts. Our brains don’t know the difference. If you tell yourself that you are ugly, then that is the way your brain is going to make you feel.

Creating Routine

Will this work if I do this once a week? Unfortunately, No. This is something that you have to work every single day. It will be hard, and challenging. But it will also be one of the most rewarding things you can do.

I challenge you to start creating a new routine for yourself. One of the best things we can do for our brains when we have experienced Trauma is to create a routine. Just like the mornings.

Need Support?

I offer and run many different support channels. One is through my facebook group that you can Click Here to Join! 100% safe and confidential. Or you may join my Women’s Warrior Circle which is a Support Group for Women who are Sexual Assault Survivors. This includes all forms including domestic violence. If you feel like you need more immediate help I encourage you to check out my Support Tab at the top of the page to find a local resource to help guide you through this.


My Go To Essential Oil for Balancing My Moods

By | Busy Moms, Essential Oils, Mental Health | No Comments

I’m Done with today…

Ever feel like that? Most days? I hear ya. This was something that I struggled with on the daily as well. I often struggled with my moods, because of my diagnosis. I have been diagnosed with Borderline Personality disorder (BPD). Which one of the things that go along with BPD is an inability to regulate moods effectively. I have also been diagnosed with general anxiety, panic disorder and an eating disorder. What fun!

If you didn’t catch my last blog about my life changing story with essential oils, I highly recommend you pop over and give it a read. Click Here. I want to talk more in-depth about the 1 oil that is my go-to essential oil. So by now, you should know what I struggled with on the daily, and what it looked like. Some of you might know exactly what I am talking about. Because it sounds like your story too.

So what is this 1 oil?

doTERRA’s Wild Orange. I know I know. You are probably thinking the same thing I thought of when my friend Ashley said the same thing to me. How can something as simple as an Orange change my mood? Feeling kind of skeptic? I was.

First off it’s not the juice from the orange. If that was the case everyone would be on cloud 9 with the amount of orange juice people drink. Plus the price of orange juice would skyrocket because there is this amazing health benefit. However, the essential oil comes from the peel. So if you have ever peeled an orange and seen this tiny little spray coming off the rine that my friend is the essential oil.

How does it work?

So I won’t get super sciencey on you. But when you smell it travels to our olfactory bulb. This is connected to the Olfactory Nerve, which travels up and is connected to the limbic system of the brain. This is the area of the brain that we hold our emotions, memories, where we control our heart rate and blood pressure. How cool eh? So have you ever smelled, for example, a pine tree and it reminded you of the holidays. Or a freshly baked apple pie that reminds you of your grandma? This is why.

There is different chemistry to each essential oil. Wild Orange is very rich in Limonene.  Limonene helps with uplifting and soothing our moods. I really could make a whole other blog post on science and chemistry. However, I want to focus on the benefits of this one.

What Can it help with?

Wild Orange is used in Aromatherapy as a nervine and calmative. Meaning that it can help calm your nerves. It is also used in  Aromatherapy as a carminative and antispasmodic for symptomatic relief of digestive discomfort. How amazing is that? So it can help our moods and can help with digestive discomfort.¹

Emotional Aspect of Oil

Wild Orange is known as the oil of abundance. Helps with feelings of drained, overthinking, workaholic, discouraged, and envious. Feeling more productive, hopeful, abundant, playful, generous, and creative.

It is known to open one’s mind and heart up to possibilities and to accept the goodness the comes their way. Reconnecting ourselves with a younger version of yourself it can help you feel fun and more spontaneous.

Allowing use to let go of a scared or fearful mindset to help with our manifestations allowing yourself to know that you are enough. Helping us release all forms of self-doubt and self- judgment.

What is the best way to utilize the oil for emotional benefit?

The best way to use wild orange for supporting your nerves and helping balance moods is through inhalation. My favorite way is to put a drop into the palm of my hands rubbing them together, cupping my nose and my mouth and deeply inhaling. That will help the Limonene work in the brain. You can also apply it topically, up your spine, pulse points. Somewhere that you will still be able to smell them when needed.

My favorite way to get the oils into the air is through diffusing with an ultrasonic diffuser. That allows to me continuously smell the oils and reap all the benefits emotionally.

Need More help, have more Questions?

Have you ever tired Wild Orange? No? Are you New to doTERRA Essential oils? Jump over to my Free Sample Form and I can send you a free sample of the wild orange so you can see how amazing and life-changing it can really be.

Want to know more how all of the essential oils can transform your life? Book a One-on-One with me to discuss all of your health concerns and what oils will be best suited for you.

I am launching new packages for all my busy, stressed out, tired moms who need to catch a break. Ready to gain back control over their life and life the happier healthier lifestyle. Each Package includes a Mastering Your Happiness Appointment. To Learn More Click Here.



¹Claims are approved for this Natural Health Product. Reference
Wild Orange NPN80060970

essential oil

My Life-Changing Experience With Essential Oils

By | Busy Moms, Essential Oils, Mental Health | No Comments

You just need to Get Over it and Move on…

As I was once told… As most of you know by now, I have struggled with my mental health, well, pretty much my entire life. It was approximately 4.5 years ago that my mental health spiraled out of control. I just had a new baby, where postpartum depression was most likely kicking in, on top of all of my other mental health. I knew something had to change or give because I certainly couldn’t continue like this.

Literally, I would sit in my chair all day and cry. I would have the most unrealistic fears, such as a plane would fall out of the sky if my kids were outside playing. I would send my self into completely panic attacks over what most people thought as ” nothing”. I would even get a panic attack just looking at all the things I had to do in a day. Which this often lead to me being the worst wife and mom because I wouldn’t be able to do these things.

Something had to change

So I went to my first essential oils class. My first one was a couple of months after my second son was born. So the fear of leaving him with Dad was out the window. I decided I would go out and check out what the fuss was all about with these “essential oils” I went to the class and I thought this is pretty amazing. But I never really got into how it could really help me.

However, once my mental health was really out of control, I decided I would go back again. This class Blew me away. By fate, I won the lucky prize at the end of the class and it was a free bottle of doTERRA’s Wild Orange. Ashley- who taught the class explained how she struggled with her own anxiety as well and how she was able to use these essential oils to help regulate her emotions. So I said what the heck its worth a try.

Something Life Changing Happened

So I get this oil, it smells fantastic, but could it really work for me? Like really, I was already on my medication from the MD, I had already seen like 5 different counselors. What could this little tiny bottle do that these professionals couldn’t? Let’s be honest it was “Just” an Orange in a bottle- Or so I thought…

So, I first panic attack since I got the oils started. Which was the next morning, because I will be honest, I had them multiple times a day. So the panic attack started, my chest would feel super tight, I would start not breathing properly, and I would feel super hot and angry. So I grabbed this little bottle, put a drop in the palm of my hand and rub them together. I then cupped my nose and my mouth and just started breathing in as deep as I could.

Within Seconds…

I mean Seconds. My chest started to not feel so tight, I was able to slow my breathing, my body temperature would start to regulate and I didn’t feel so angry. At first, I thought What the Hell is in the little bottle… I couldn’t be just orange juice.  How could this little bottle do this? I was stunned for a while. Thought it must be a flook. It must have been just a short panic attack.

So, I waited. Again I would have another panic attack, I would reach for the Wild Orange. To my surprise, this oil helped me again. How incredible. It was then that I started looking more into essential oils. My brain has to work on the science side of things to fully understand what is happening. After a couple of days of looking into doTERRA, I quickly send Ashley a message.

O.M.G. We need to meet. This oil you have given me, has completely transformed my life.

So, we made a meeting where we discussed everything about the business. This is where I got super excited. I wasn’t all for MLM, but the way Ashely explained it, made me excited.

Ashley asked me a question… Why do you want to do this as a business? I didn’t have to think long. I knew right away. It wasn’t even about the money. If these little bottles could completely transform my life, what can they do for everyone else? I wanted everyone to know how amazing these oils were. I wanted everyone to know my story. To know that they are not alone and that there is more help out there than just the MD and therapist.

Are you Stressed, Anxious, Depressed, Or Struggle with Panic Attacks?

If you are new to doTERRA. Please, fill out this form, and request your free sample today. I would Love to send you some of my favorite life-changing oils so that you are able to see how they can transform your life too.

Struggle with your Job? Looking at doing something life changing?

Please reach out. I never thought in a million years that I would be with this amazing company for the last 4.5 years. I have never been a part of something that is so moving, and so life-changing. doTERRA is changing lives one day at a time. Doing research and studies to see the fullest effects of these amazing oils.

Want to learn more about how to regulate your emotions? Check out The Class I am teaching Sunday, February 17th at 2:00 pm. 

Click Here to Register


Regulating Emotions with Essential Oils- How it works

By | Busy Moms, Essential Oils, Mental Health | No Comments

I’m Tired, Stressed, Anxious, Scared, Nervous…

The list goes on and on. Really I can make a huge list of just my emotions. But we need to focus on regulating them. Today’s post I’m not going to get into how our emotions become imbalanced, or what oils to use. I am strictly going to be talking about the science, on how they actually work. If you are wanting to know more about the other things you will have to Join me for my Regulating Emotions Seminar that I am running. Sign up Here.

No matter what age, or lifestyle we live, there is no escaping our emotions. It really is a part of being human. As each human is biochemically unique we all have our own set of unique set of personal experiences. With that said we will all experience emotions is different ways. We all have different coping strategies for each emotion.

How does the Brain Process Aromas?

Any time we smell anything whether that be the fresh air, apple pie baking or the aroma of essential oils. It will all be processed through the brain in a special order. After we inhale an aroma, it will be processed through the brains “olfactory system” This is where our sense of smell comes from. How it gets there is through the olfactory nerve where it will be processed. The olfactory system is actually connected to a part in the brain that is called the limbic system. This is where we regulate our heart rate, blood pressure, emotions, and memories. This is how some people can be triggered, by smelling a pine tree and thinking of Christmas. The Limbic system of the brain also can cause a rush of emotions that is almost immediate. This is called an emotional response.

So Lets Re-cap.

  • Aroma is smelled
  • The olfactory system controls sense of smell
  • The limbic system is connected to the olfactory system, where our emotions live.
  • Emotional response

So, as I mentioned how certain aromas can trigger certain memories, eg. the pine tree and Christmas, it can also trigger negative feelings as well. So the idea behind using aromatherapy to regulate our emotions is to help regulate them or to help dispel negative emotions.

It comes down to the chemistry and the specific essential oils. This helps us easily target specific emotions. This allows us to control a specific response. Each essential oils has its own unique chemical profile, which gives each oil its own unique properties and benefits.

The Chemical make up of the essential oils will help determine all of its benefits, such as which emotional response it can produce. This allows you to choose a specific essential oil for the purpose of triggering emotions.

There are so many different elements involved in the chemical makeup of essential oils. It varies from the type of plant that it comes from, where it comes from on that plant eg. Roots, leaves, flowers, bark, and fruit etc.

Let’s look at different Chemical Properties of these plants.

Ketones: Energizing, Invigorating and uplifting properties.

Monoterpenes Alcohols and Esters: Promote toning and calming properties

Monoterpenes Limonene and Beta-pinene: Strong uplifting characteristics

Esters, Oxides, and Sesquiterpenes: Promote soothing, renewing and grounded feelings

Phenols: Warming properties.

Do you struggle with your emotions? Do you feel like you have tried everything but nothing seems to get it just right? I encourage you to come out to my Regulating Emotions class that I am teaching February 17th at 2:00 pm at Circle Studio. For everyone that attends they will receive a full free bottle of mood balancing essential oil.

Do you struggle with emotional eating? I have you covered. I am also doing a seminar on Emotional Eating 101: March 1st at 7:00 PM. Click here to register. Or below.

Regulating Emotions

Click here to Register


Emotional Eating 101

Click here to Register


Simple Steps for Overcoming a Panic Attack

By | Busy Moms, Essential Oils, Mental Health | No Comments

Chest tightening, body temperature rising, tears forming…

Panic Attacks Suck! I know the feeling all too well. For those who don’t know I have been diagnosed with Borderline Personality Disorder (BPD), Anxiety disorder and Panic Disorder. Before I was diagnosed and taking the proper medication, I would have crazy panic attacks.

They are a terrible feeling. It almost feels like someone is sitting on your chest, and you become so angry that you just want to scream but all the while are wanting to cry. At the same time, your face is so red because your internal body temperature feels like your blood is about to boil. I would feel awful for the person I was around at the time. They would often feel the rage I was feeling.

Without the ability to regulate emotions effectively, I would often have an overwhelming feeling of rage. Someone would hurt my feelings, and I wanted to ensure that they knew how I was feeling but worse. I was often very rude.

Does any of that sound familiar?

We have determined we know what it feels like. But we need to know how to give ourselves support during these times. Let’s be honest, we can’t keep up with panic attacks for the rest of our days.

Since I have started these things it has been life-changing. I won’t be able to go back to the way I use to handle them.

Essential oils

These babies are hands down the 1st thing that helped me when I would have a panic attack. This is one of the reasons why I fell so in love with them. Wild Orange, was the first essential oil that I used when I was having a panic attack. But there are so many different essential oils that also can help with the nervous system. Contact me directly to learn what oil would be best for you.

My Medication

This is has been life-changing. There are so many people that say I don’t want to go on medication, it will change me as a person, or that you want to try the more natural way. They won’t change the person you are but help you become the person you are. They allow you to have the chance to live a more natural lifestyle.


Therapy has taught me so many different amazing techniques to be able to help calm the mind. Such as Deep Breathing and mindfulness. Any time I feel a panic attack coming on, I focus heavily on my breathing. I breathe in for 3 counts, hold for 3 counts, and release for 3 counts, Repeat. Then focus on my surroundings and start calling them out or naming them in my head. I love to feel rooted in the floor and making myself present in the room.


I don’t want to keep sounding like a broken record but again this was life-changing. I started approximately 6 years ago. It is hard, very hard. I didn’t have a clue what I should be doing when I was meditating I would just sit in the silence and try to think about nothing. About 30 seconds would pass which would feel like 20 minutes. The more I learned, the more I fell in love. I would love you to join me for a Guided Mediation one night.

Natural Nutrition

Well, it is a given that this is apart of my lifestyle. My life has been completely transformed from switching my diet. Following simple recipes such as the ones in the N5Diet. This is everything my business is formed around. The power of nutrition and how it can power our minds. I could really go on for hours on how nutrition can transform your life. If you would like to know more CLICK HERE

What do you like to do?

Do you have a go-to staple when it comes to your panic attacks? Did you know about these techniques? I would love to hear from you. I take my years of experience and have applied them into my practice. My guided mediations use the power of essential oils, deep breathing, and mindfulness. If you are struggling and want to learn more about how a Holistic Lifestyle can help you. Message me Today.

-I’m Ready to be Free-

Mastering Your Happiness Through Meditation

By | Busy Moms, Mental Health | No Comments

What is all the hype about with Meditation?

I have been meditation for approximately 5 years. At the time I didn’t know really anything about it. I knew buddha’s and monks did it but I didn’t know why. All I knew is that they seemed like happy calm people, so I wanted to try it out for myself.

When I first started out I would sit crisscross on the floor in the absolute silence and I would close my eyes and try to focus on absolutely nothing. Sometimes when I closed my eyes I would see this river of tiny dots so I tried to focus on that. After, what felt like an hour I would open my eyes and only 1 minute had passed.

Wow, This was hard.

How on earth could people sit for so long and think about nothing? I often found myself getting mad at myself. I was thinking about other things such as things I would have to do around the house. I would also let my mind wander in the past and the future, I would end up giving up rather than trying to keep going.

It felt like I was defeating the purpose of meditation because I would get more frustrated than I would calm. So I would walk away from meditation completely. Eventually, I would be so overwhelmed with life again that I would venture back into meditation. It was then that I started to actually look into meditation. To my surprise, it was rather fascinating, and it didn’t need to be so hard.

What do I do with my Wandering Thoughts?

This is one of the most common questions that I get asked when it comes to meditation. It is completely ok to let your mind wander. The key is to acknowledge the thought, do not judge yourself, or the thought, and allow it to pass, bringing yourself back to the present moment.

What if I constantly feel different body sensations, such as an itchy nose.

This is also quite common. Notice them, and without judgment allow them to pass. Notice your entire body from head to toe and hold no Judgment.

What if I feel strong emotions?

Sometimes we can feel strong emotions. Again, allow the emotions to be present without judgment. You can always practice naming the emotions: “joy,” “anger,” “frustration.” It is okay to let them go.

I’m not Religious.

Mediation is not a religion. It is simply a state of awareness. Allowing your body to reconnect back to the present moment. It helps your body to fully relax, and let your worries, fears, and negative thoughts to float away until you are able to focus on them properly.

What are some different Styles of Meditations that I can try?

I often encourage people to just be mindful throughout the day. As your driving to work, name your surroundings, tree, road, field. Also notice their colors, how they would feel to touch, their shape, etc.  This is a form of meditation and allows you to reconnect back to the present moment.  We have programmed our brains to constantly be worrying about the past of the future. This allows us to retrain our brain by taking the focus on negativity, stress, and worry.

Another Form of Mediation would be a Mantra Meditation. You can choose a mantra that resonates with you. I like to choose I AM statements. Such as I am Strong, I am Beautiful, I am Determined, I am Willing, I am Enough. You can sit and repeat your mantra over and over again in your head. This allows you to keep your focus on the words. Again this helps to reconnect out bodies with positivity.

Guided Meditation is my favorite form of mediation. There a ton of apps that you can use my favorite is “Insight Timer” it allows you to choose your duration such as 1 minute to hours. It also allows you to choose what you want to focus on such as stress relief, self-love, sleeping etc.

“In mindfulness, one is not only restful and happy but alert and awake. Meditation is not evasion; it is a serene encounter with reality.”
– Thich Nhat Hanh

I would love for you to Join me for a guided meditation held at Circle Studio in Petrolia. Do you struggle with large groups? Book a Private mediation. Remember It doesn’t need to hard, it doesn’t need to be long, it just needs to be.



Welcome to the Beautiful Chaos I call Life as a Busy Mom

By | Busy Moms, Mental Health | No Comments

Does it Really get any Easier?

Hello there my beautiful fellow Moms. How are you all holding on today? Barley you say! Fantastic, I was once there with you. But I am here to tell you that the pretty sparkling unicorn fairyland that the media has made motherhood out to be, is well just that, a fairyland.

Sometimes I even get the weird look from Moms when I say I’m a Registered Holistic Nutritionist, like as if I had 3 heads or something. No, my children don’t eat grass. Yes, my children still eat junk food. I still like things to be super easy and convenient.

Now, What if…

Let’s add a real kicker to the story. Say you have a child who struggles with their mental health, such as anxiety, depression or ADHD etc. Its really no wonder in today’s society that most of the kids struggle with some form of mental health. Even if it is very mild. I have a son who struggles with general anxiety almost every day. Now, it’s not severe, and we have grown a lot over the last couple of years. But sometimes its still there.

I struggled with an undiagnosed Mental Health Disease for the majority of my childhood, which wasn’t addressed until early-twenties. Because of that, I had a lot of anger, rage, frustration, sadness. All the things that I didn’t understand or know how to properly express. I just got labeled as the *Witchy Kid* if you know what I mean.

Then what?

We have now taken our Mom Load and doubled up on the sugar, spice and everything NOT nice. Being a Mom is well… Hard. But then to add a child who struggles in any way whether that is mentally or physically, make its that much harder. We often forget about our self-care and put ourselves on the back burner. This is how we get burnt out, overrun, moody, and struggle from our own Mental Health issues.

Being a busy mom myself who struggled with my own Mental Health. Plus having a son who often struggles with anxiety, left me often wondering. Wondering why there wasn’t more help out there. Why did I have to get to the very end of my rope before I found the help I needed? It was then that I was introduced to Holistic Nutrition and Essential Oils. Where my Story Truly Begins.

How Can I Support my Child, while Supporting Myself?

When I first started my business, I wanted to help EVERYONE. Everyone who had any sort of mental health issues. Then I moved on to any Women and Children. After a year in Business, I have now relaunched my business. I am here to help children who struggle with Mental Health, but at the same time supporting the busy overrun Moms.

I’m here to show you how you can still have the super easy convenient lunch but without all the additives, chemical, and sugars. To help you around the grocery store, and show you the brands that I know and trust. Helping you through a guided Meditation, so that you can wake up feeling like a Million dollars and can take on the world again.  To teach your Child Yoga, so they can help better manage their stress and emotions.

It doesn’t have to be hard, it doesn’t have to be complicated. It just has to be simple!

Don’t know where to start? The first step is done! You are Here! The second step, Sign Up for my 1-week Children’s Nutritional Education Plan which is completely FREE. This is where I bring it back to the basics. Why we feel the way we feel, Stress, Healthy gut, water, and why we need to focus on Whole, Live, Natural Foods. Click Here for your Free Copy.


Anxiety Holding You Back? 4 Nutrients To Improve Your Stress.

By | Busy Moms, Mental Health, Nutrition | No Comments

Feel like you are held back from living your life?

Anxiety controls so many peoples lives and families. That people are not living the life that they truly desire to be living. People feel like they are left with very limited options. Most people face do I go on Medication, is that truly what I need right now? Is there not anything else?

Only 28 percent of Canadians agree that they are getting the best treatment possible. That leaves 72% of Canadians with feeling that they need something more. With numbers like that, it makes me even more passionate and dedicated to what I do.

I am not pushing away western medicine, as some people truly need medication to get through the day. However, sometimes it doesn’t feel like its enough. Leaving us searching for other options. Did you know food has some pretty powerful abilities?

Why should I focus on foods?

When it comes to anxiety and stress, you are going to want to look at foods that are going to help calm you. There isn’t just 1 special food that you can eat that will make everything better but there a range of foods and can certainly help.

Food is our fuel. It is what keeps us alive and keeps going. The nutrients from the foods that we eat are broken down into many different things such as amino acids, hormones, energy, minerals, and vitamins. Our body needs specific nutrients to be able to perform specific tasks. Unfortunately, without these nutrients, our bodies become out of balance and can cause things like anxiety and raise our stress levels.

What foods should I focus on?

Magnesium-rich: Magnesium helps promote calm in the body and the mind, and helps increase energy. Helps You Fall Asleep, and helps relieve constipation. Magnesium also helps regulate levels of calcium, potassium, and sodium, and is important for Heart Health.

  •  Pumpkin Seeds 48%
  •  Spinach 39%
  •  Swiss Chard 38%
  •  Soybeans 37%
  •  Sesame Seeds 32%
  •  Quinoa 30%
  •  Black Beans 30%
  •  Cashews 29%
  •  Sunflower Seeds 28%
  •  Navy Beans 24%

Dark Leafy Greens¹: Full of vitamins and minerals that are key to everyday functions of our bodies. They help alkalize our body, as when our body is in an acid state it can cause ulcers and other diseases. Helps provide the nutrients that are critical in making our happy hormones. Source of fiber which is essential to good digestion, bowel health, blood sugar and weight control.

  • Spinach
  • Kale
  • Swiss Chard
  • Romaine Lettuce
  • Beet Greens
  • Parsley

Whole Grains²: Packed full of nutrients including protein, fiber, B vitamins, antioxidants, and trace minerals (iron, zinc, copper, and magnesium). Has shown to reduce the risk of heart disease, type 2 diabetes, and obesity. They have can help with our bowel health with regular movements and promoting healthy bacteria. Also, they are rich in an amino acid called tryptophan, which your body needs to produce serotonin and melatonin.

  • Quinoa
  • Oats
  • Barley
  • Millet
  • Brown Rice
  • Buckwheat
  • Spelt

Complete Protein³: Protein is broken down into amino acids, as well other vitamins. They kept in a pool until they are needed. You really only need to consume a “complete” protein every 24-48 hours to replenish this pool. Also, they help make enzymes, hormones, and other body chemicals. Needed to help build and repair tissue, it is considered one of the most important building blocks.

  • Grass Fed Beef
  • Free Range Chicken
  • Wild Fish
  • Eggs
  • Whole Grain with Nuts, seeds, beans, legumes

Now What?

Focusing on a whole food diet when it comes to mental health can be overwhelming for some. If you are ready to take control of your life and live the life you dream. If you are ready for the Freedom. Book a Free Consultation.







My Top 4 Mental Health Staples

By | Mental Health | No Comments

My Life-changing Steps

I don’t talk about my essential oils and my supplements enough. By doing this I feel like I am doing a huge disservice to both my followers, as well as my community.

If you have read my story on my about page, you can see when I was introduced to essential oils and holistic nutrition that my life took a complete change. It is where I truly believe that my story begins.

Being a Registered Holistic Nutritionist I pride myself on quality over quantity. It is something that we learned in school and there are so many different reasons why people need to do this on so many things in their lives.

While I was in school we were introduced to so many different supplements. Being intrigued I had tried so many different supplements from many different brands and nothing came close to the quality of my doTERRA supplements. Overall, how I was feeling was significantly improved, I has more stable moods, and I just, in general, felt better.

I have been asked by so many people that follow me what I do other than medication to help my Mental Health.

  1. Nutrition
  2. Essential oils
  3. Meditation
  4. Supplements

None of these are any more important than the other one.If my day doesn’t include one of these 4, I am completely out of balance. My essential oils help to work on my brain. As well as help with promoting a sense of calm and help with calming my nerves.

The Supplement work in sync with the nutrition, and help with overall health and wellbeing. Sadly with our food is on such a steady decline in their nutrient values, we are lead to supplement. This is why I have chosen doTERRA, for their supreme quality, and how they make me feel. These are what I highly recommend.  

Meditation has been proven to help with mindfulness which has been something that has been recommended by my Pysciratist. It helps with concentration, mood stability. It has been shown to help with your overall wellbeing. Which Holistic Nutrition is Focused on you as a whole.

Seems Simple right?

I know before I went to school I would look at the word nutrition and think great, I have to eat grass and starve myself, to make the perception of happiness. But that couldn’t be further from the truth.  But that is also why I do what I do.

I was once there and wanted nothing to do with nutrition. Why was it so hard? I couldn’t be bothered with trying to figure out what I needed. There were so many conflicting articles online that I didn’t know what to believe. They would all say they were evidence-based. But really, how was I suppose to know the difference?

Each one of my programs is 100% customized to your body systems, and your lifestyle. You get to work with me directly, and I help provide the education and information to help keep you going well after your program. Contact me for a Free Consultation

Anxiety in Children- What You can do to Help?

By | Busy Moms, Mental Health | No Comments

Is your child feeling Anxious, Overwhelmed, depressed or have mood imbalances? Do you feel Cut off from living your Life?

A Healthier and Happier life?


You are not alone on this one. There are so many of us parents that are struggling with what to do with our children and their anxiety. I know I felt like that. My son struggles with anxiety and often gets so worked up he shuts down or cries.

Does this sound like your child?

  • Lack of energy, unmotivated, hard time concentrating?
  • Irritable, unrealistic fears, moody, anxious?
  • Avoid social situations, distant?
  • Health issues, digestive issues, weight gain or loss?

So did mine. The statistics show some crazy numbers on how pre-school age children are the leading age getting prescribed anti-depressants? WOW

There is a huge connection with our food. Sadly our food isn’t what it use to be, and is declining in nutrients daily. Our soils are so depleted, our crops are so overproduced and genetically modified which all plays a role in the decrease in nutrient values.

What happens?

This can cause a host of issues in our body. Sadly.

First thing is the number of chemicals in our food. This makes the body unstable, makes our livers work harder than they should be and starts to weaken our digestive system. When our digestive system is lacking, we don’t break down the foods to get the little nutrients that are in the food.

Second, when our bodies are lacking in nutrients from both our food and poor digestive system. Our bodies resort to getting food from somewhere else such as our Bones and Muscles.

Third, when our bodies are lacking in these nutrients our bodies then struggle to make our happy hormones. This can cause a cascade of imbalances.

What can we do?

  • Eat real food
  • Organic when possible
  • Good Source of B-vitamin rich foods
  • Eat your Whole Grains.
  • Self-Care

Join Now-wellness at an event to learn more in-depth information on Children and Nutrition. Or Book a Free Consultation and we can discuss the best options for you and your family. Are you ready to be free? Check out My Freedom Ready for Children.