The Gut-Brain Connection: How To Feed Your Brain

The Gut-Brain Connection: How To Feed Your Brain

You know that you can have gastrointestinal symptoms when you’re stressed or nervous. We’ve all experienced that.

But, you may have also heard about the "gut-brain connection." That your gastrointestinal system, lovingly called the "gut," not only talks to your brain (yes, talks "to" your brain) but is kind of its own brain (a "second brain").

And that it may influence your actual brain.

Read More

The Stress Mess: How It Messes With Your Health

The Stress Mess: How It Messes With Your Health

Ahhh, the "stress mess."

Does stress make you feel a bit off? Do you notice negative health effects when stress is the worst? Maybe it affects your sleep, or maybe you get sick more often.

Yes, stress can definitely mess with your health.

Today I talk about some of the telltale (and not-so-obvious) signs that stress is messing with your health.

Oh, and I have relaxing recipe for you (two ingredients - no stress!).

Read More

The True Health Benefits of Exercise for Your Heart, Brain, Muscles, & Bones

The True Health Benefits of Exercise for Your Heart, Brain, Muscles, & Bones

“Move more” has been a common mantra for health for decades. But, what does that even mean? What kind of exercise counts? How much do I need?

Maybe the biggest question here is: “What are the true health benefits, anyway?”

In this week's post, I want to share with you the real, proven health benefits of exercise. Because there are some; there actually are lots!

Plus, if you do heavy workouts and need a replenishing drink, I’ve included a delicious recipe for you too.

Read More

Turmeric - Is it Really a Miracle Spice? Is it OK if You Have High Blood Pressure or Diabetes?

Turmeric - Is it Really a Miracle Spice? Is it OK if You Have High Blood Pressure or Diabetes?

Turmeric is touted as a superfood and miracle spice. It's delicious, and one of its "active ingredients" curcumin has been studied like crazy. It has antioxidant properties, anti-inflammatory properties, and many other great health benefits.

In this week’s post I go over:

  • The difference between turmeric and curcumin.

  • Turmeric's amazing health benefits.

  • How to get the most out of your turmeric.

  • Things to consider before running out to buy yourself curcumin supplements.

Not to mention my weekly whole-food dairy- and gluten-free recipe! Can you guess which famous turmeric recipe I've created my version of?

Read More

I'm Sick. What Can I Do (Naturally) & What OTCs are Safe For High Blood Pressure & Diabetes

I'm Sick. What Can I Do (Naturally) & What OTCs are Safe For High Blood Pressure & Diabetes

Oh, the dreaded common cold. There are lots of natural ways to keep your body and immune system strong throughout the year. Things like nutrition/foods, lifestyle, and habits.

But, getting sick is still a possibility.

I wanted to share with you my best tips to help you prevent getting sick, and how to recover quickly… naturally.

Read More

The Truth Behind Artificial Sweeteners- Do They Raise Blood Sugar & Blood Pressure?

The Truth Behind Artificial Sweeteners- Do They Raise Blood Sugar & Blood Pressure?

You probably know the negative health effects of eating too much sugar, especially "added sugars" like in soda pop, candy, baked goods, and many commercially-available cereals, just to name a few.  

Added sugar is hiding just about everywhere in the grocery store.

Yes, ingesting refined sugar spikes your blood sugar and insulin, and increases your risk for a whole host of issues.

A while ago, one of the food industry’s responses to the demand for lower-calorie foods that still taste great, was artificial sweeteners.

The idea behind them is that you can still get the sweetness, without the calories; like when you have a “diet pop” versus a regular one.

Theoretically, this was going to help people maintain a healthy body weight, and hopefully not increase anyone’s risk of heart disease, diabetes, or obesity.

But, it doesn’t always work out the way we think it will...

Read More

Does the supplement Berberine help with blood pressure, diabetes, and cholesterol?

Does the supplement Berberine help with blood pressure, diabetes, and cholesterol?

Have you ever heard of Berberine? Yeah, me either until I kept getting asked about it over in free community Facebook group.

When I first heard about Berberine, I honestly was like ‘oh no here’s another quick fix solution.’ But, after I reviewed a couple of studies showing proof that Berberine was effective to lower blood pressure, I decided to check it out further because I also saw the data for lowering blood sugar and cholesterol.

Watch and read more in this post.

Read More

Will the Sunshine Vitamin Help Your High Blood Pressure, Diabetes, & Cholesterol? Find Out in this Vitamin D Workshop

Will the Sunshine Vitamin Help Your High Blood Pressure, Diabetes, & Cholesterol? Find Out in this Vitamin D Workshop

Have you heard about Vitamin D before? I’m sure you have. It’s like the new Vitamin C.

I bet you even take a Vitamin D supplement on a regular basis, but do you really know whether you should be taking it or not? Is it supposed to help lower your blood pressure?

Let’s break it down and take a look at the latest research on Vitamin D’s role in high blood pressure, type 2 diabetes, and cholesterol.

At the end of the training, you’ll know exactly whether to take a Vitamin D supplement or to save money and skip it.

Read More

5 Reasons to Explain Your Slow Metabolism

5 Reasons to Explain Your Slow Metabolism

If you've gained weight and/or feel cold and tired it may just be that you have a slow metabolism.

The next question of course is “why is my metabolism slow”?

Well, that's a great question!  Since your metabolism is how your body takes food and oxygen and uses it to fuel all of its biochemical reactions there are a lot of things that can slow it down.

In this post we'll talk about five common reasons your metabolism could be slow including: thyroid hormones, history of dieting, size and body composition, activity level, and lack of sleep.  I've also included a tip that you can try for each one of these possible “metabolism busters”.

Plus I'll share one of my delicious thyroid-loving mineral-containing recipes that you can make for breakfast or dessert.

Read More

Motivation Monday: Get Off the Crutches Holding You Back From Living A Long Healthy Life

Motivation Monday: Get Off the Crutches Holding You Back From Living A Long Healthy Life

Listen up if:

  1. Your blood pressure and/or blood sugar have been creeping up and you and your doctor are watching them

  2. Newly diagnosed with high blood pressure or type 2 diabetes or both but haven’t started medications yet

  3. Just started medications for high blood pressure diabetes or both

In this audio, I share with you a story about how my husband was able to get off his crutches after ACL surgery.

Read More

How Much Sugar is Too Much?

How Much Sugar is Too Much?

Everyone’s talking about how bad sugar is for you. There are even entire documentaries on the topic. The amount of information in the “health waves” can be crazy sometimes.

Sugar is not a health food, as you know. And “added sugars” (ones that are not naturally found in whole foods like fruit) are particularly bad. They’re not only bad for diabetes; but, also for your waistline, mood, and energy levels.

So let’s look at sugar more objectively, shall we? Is there a good balance that can be found? (Spoiler alert: It may not be what you think.)

Plus, I have a fabulous dessert recipe for those times you crave the white stuff (and it doesn’t even have any white stuff in it!).

Read More

Three Must Eat Breakfast Foods to Lower Blood Pressure

Three Must Eat Breakfast Foods to Lower Blood Pressure

Are you a breakfast eater?  Or dare I ask are you a “healthy” breakfast eater?  

Maybe you need some inspiration for a few great breakfast foods.  Maybe you don't have time and you need some healthy ideas for “grab and go” mornings - who doesn't ever run short on time in the mornings?

Maybe you're ready to ditch the “desserts” that are marketed as being “part of a complete breakfast”.

Don't worry, I have you covered!

Read More

Healthy vs Dangerous Fats (Plus, What May Be Causing Your High Blood Pressure)

Healthy vs Dangerous Fats (Plus, What May Be Causing Your High Blood Pressure)

Ever heard conflicting information on the healthfulness of different fats? Olive oil; coconut oil; soybean oil; etc.?

Well, I have some clarifying information in my newest post.

In this post, I list out my favorite cooking fats. I also give you my full permission to ditch a few of the popular but oh-so unhealthy fats.

And, I give you a healthy (and delicious) recipe for an all too common source of cruddy fats. You can make it a health-booster, rather than buster!

Read More

Reduce Inflammation & Lower Blood Pressure With These 6 Key Foods

Reduce Inflammation & Lower Blood Pressure With These 6 Key Foods

Inflammation!

This topic seems to be absolutely everywhere these days. Who in the health and wellness field is NOT talking about the infamous inflammation?

Some say it’s the root cause of all disease.

Everyone wants to tell you how to kick it to the curb.

Let me give you a rundown on my favorite anti-inflammatory foods. And for bonus points, I'll even tell you which anti-inflammatory, antioxidant compounds they contain.

Not to mention the anti-inflammatory recipe I’ve included at the bottom! Delish!

Read More

Water - How Much Do I Really Need to Drink?

Water - How Much Do I Really Need to Drink?

We all know we need to drink "enough" water… But how much is "enough?" And what non-water options count toward my daily intake?

Let me tell you that the amounts often suggested as optimal might not apply to you;  this is because everyone is different. #surprise

In this week's post, I'm sharing with you the signs and signals your body uses to communicate how much water it needs. I also have a list of non-water drinks and foods (yes foods!) that count toward your daily water intake.

Plus, I have ten non-water hydration ideas for you as well.

Let’s dive right in (pun intended)...

Read More

Multivitamins: Are They Really a Waste of Money?

Multivitamins: Are They Really a Waste of Money?

Are you one of the many people who feels that multivitamins are an “insurance policy” for your health? Do you take the very popular “Jack of all trades” of the supplement world?

Or, have you been told that they’re not worth anything, and just make “expensive pee?”

I’m spilling the truth in today’s post.

The truth is, there is too much hype out there about multivitamins. Hype about their health benefits, and hype about their risks.

This post may help you to decide whether to take them or quit them.

But no one should quit eating superfood salads. Especially not my amazing recipe!

Read More

The Roller Coaster Ride You Need To Exit Immediately (It’ll Help You Stay Away From Carbs!)

The Roller Coaster Ride You Need To Exit Immediately (It’ll Help You Stay Away From Carbs!)

You've probably heard me talk about blood sugar at some point, right?

Not just if you have diabetes but blood sugar is crucial for high blood pressure, cholesterol, and struggle with weight loss.

Well, this means it's probably important for your overall health.

While your body has mechanisms in place to maintain stable blood sugar, there are many nutrition and lifestyle strategies that you can implement to help it out.  

Maintaining stable blood sugar will improve your overall physical and mental health.

Of course, I have some nutrition and lifestyle recommendations, and a blood-sugar stabilizing DESSERT recipe just for you.

Read More