12 Nutrition Ideas for a Happy Heart 

1. Listen to relaxing music to slow your heart rate, lower stress, and steady your systolic blood pressure. (Try out my massage music playlist that I play when my clients come in for a massage.)

2. Increase your intake of omega-3 rich foods to protect yourself from heart disease. Omega-3s may provide blood-thinning benefits without side effects

3. Use neroli essential oil (aka orange blossom). The oil helps many heart-related conditions, from palpitations to lovesickness. (Always use 100% pure, therapeutic-grade oils)

4. Take a B-complex supplement to ensure that your body doesn’t carry too much of the amino acid homocysteine which can put you at a greater risk for heart disease.

5. Limit your daily salt intake to 1 teaspoon to keep your blood pressure from rising. I also recommend switching to Himalayan crystal salt. The herb oregano can help reduce salt cravings. 

6. Use rose oil and rose water to lower stress. The natural scent lifts mood, calms the fight-or-flight stress response, and tames tension. It’s also excellent for your skin. (Again always use 100% pure, therapeutic-grade oils)

7. Gum disease can lead to an increase of pro-inflammatory bacteria in the blood leading to cardiovascular disease and plaque around the heart. 

8. Two out of three people with diabetes succumb to heart disease or stroke, according to the American Diabetes Association. Avoid foods that spike blood sugar levels.  

9. Ylang-ylang essential oil quiets heart palpitations, reduces anxiety, and puts you in the mood for love. 

10. Garlic can help lower your total cholesterol which can lower your risk of heart attack or stroke. 

11. Cayenne pepper improves circulation, lowers cholesterol, and prevents blood clots. 

12.  Curcumin which is found in turmeric prevents artherosclerosis, a build up of fatty deposits and cellular waste that clogs arteries. 

The Benefits of Pregnancy Massage

Massages are not only relaxing and pampering. Massage decreases symptoms of pregnancy and decreases the pain and length of labor.


2 Common myths and preconceptions of pregnancy and massage:

1. Massage during 1st trimester causes miscarriages

*Reality: Only extremely deep and vigorous lower abdominal massage could possibly cause a miscarriage. If a woman experiences a miscarriage after a massage, it is not the massage that is the cause. 

2. Massaging the feet and ankles will cause a pregnant woman to go into labor.

*Reality: There ARE acupressure and reflexology points on the feet and ankles that are contraindicated (should avoid stimulating). However it takes prolonged specific pressure directly on those points to activate them.  A general foot and ankle massage does not do this and is safe to perform. 

Benefits of Prenatal and Post-Partum Massage: 


  • Helps mother cope with emotional and physiological changes in her body
  • Reduces morning sickness 
  • Relieves headaches 
  • Reduces insomnia and fatigue, promotes deeper and better sleep 
  • Reduces musculoskeletal pain and postural imbalances 
  • Reduces sciatic paining hips, low back, and legs 
  • Relieves cramps, spasm, and myofascial pain 
  • Improved flexibility, releases tight muscles 
  • Promotes blood and lymph circulation, reducing toxins in system
  • Reduces edema (swelling) in hands, feet, face, and ankles 
  • Reduces blood pressure due to improved circulation 
  • Reduces varicose vein development and pain 
  • Helps maintain efficient breathing patterns 
  • Promotes secretion of hormones that are beneficial to mother and fetus
  • Helps prepare mother for labor 
  • Release endorphins which helps with pain management 
  • Reduces stress, anxiety, depression, and emotional swings 
  • Increases mothering instincts 


  • Speeds up physiological recovery
  • Helps balance physical and emotional challenges of motherhood 
  • Reduces post-partum depression 
  • Lightens stretch marks 
  • Relieves stress
  • Reduces fluid retention 
  • Exfoliates skin 
  • Improves sleep 
  • Boosts milk production 
  • Improves circulation 
  • Improves tone and flexibility of muscles and stretched nerves 
  • Helps reposition the pelvis 
  • Relaxation!

Benefits for Baby

  • Positivity affects health 
  • Helps mother and baby bond
  • Releases happy hormones 
  • Improves outcome of labor
  • Less complications 
  • Lowes rate of premature labor
  • Helps facilitate natural childbirth (less interventions)
  • Can make labor shorter, easier, and less painful 

*If at any time during massage you experience any discomfort, please tell the therapist immediately

This is an excerpt from my  client Savanna’s pregnancy massage experience. [You can read more here]

Self-Care: 56 Ways to Nurture Yourself

  1. Drink tea
  2. Wear comfy clothes 
  3. Take a bubble bath
  4. Get a massage 
  5. Wrap up in a blanket 
  6. Color 
  7. Blow bubbles 
  8. Light candles 
  9. Read a children’s book 
  10. Make a snack 
  11. Nap 
  12. Listen to music 
  13. Sit in the sun 
  14. Watch a funny video 
  15. Watch a good movie with popcorn 
  16. Read a joke book
  17. Watch clouds 
  18. Play with your pet 
  19. Buy something you’ve always wanted 
  20. Make a healthy smoothie 
  21. People watch in the park 
  22. Take yourself out to dinner
  23. Buy art 
  24. Eat dark chocolate 
  25. Make an epic salad 
  26. Print photos 
  27. Make ahead food for the week 
  28. Aromatherapy 
  29. For every negative thought, write a positive 
  30. Buy yourself flowers 
  31. Make your favorite meal 
  32. Write yourself a love letter 
  33. Watch the sky 
  34. Eat your favorite dessert 
  35. Eat at your favorite restaurant 
  36. Sunday brunch 
  37. Film at the cinema 
  38. Smoothie bowl 
  39. Go to the park with sandwiches and a blanket and a book 
  40. Peel an orange 
  41. Practice good posture 
  42. Give yourself a pep talk 
  43. Mismatch your socks 
  44. Moisturize 
  45. Eat favorite childhood snack 
  46. Eat favorite candy 
  47. Make hot chocolate with extra marshmallows 
  48. Floss 
  49. Whiten your teeth 
  50. Make a happiness list 
  51. Watch Netflix 
  52. Visit pet store 
  53. Have a fancy lunch 
  54. Watch cartoons 
  55. Watch children’s movie 
  56. Roast marshmallows 

Increase Your Estrogen Naturally 

Here are some things you can eat and drink to naturally increase your estrogen






Black cohosh 


Ginkgo biloba 

Red clover 


















Broccoli and cauliflower 

Brussel sprouts 

Sweet peppers 





Seeds and nuts

Flax seeds 

Sunflower seeds 







Green beans 

Split peas 



Red wine 



Green tea


Chicken (organic with no added hormones or anti biotics)

Essential oils

Clary sage 


Self-Care: 41 Ways to Care for Your Brain 

  1. Self exploration
  2. Crossword puzzle 
  3. Research a topic 
  4. Play a word game 
  5. Organize 
  6. Listen to a podcast 
  7. Write a story 
  8. Learn something new 
  9. Visit a bookstore 
  10. Go to the library 
  11. Plan something 
  12. Read
  13. Journal
  14. Name 10 things you want to do before you die 
  15. List 10 places you want to go
  16. List 10 books you want to read 
  17. List 10 songs you want to hear 
  18. Fix all the things that are wrong around you 
  19. Be thankful for what you love 
  20. Realize you don’t need what holds you back 
  21. List why it’s good to be alive 
  22. Practice forgiveness 
  23. Do a puzzle 
  24. Write a letter to yourself 
  25. Update your todo list 
  26. Go to an event 
  27. Write a how-to
  28. Take pictures 
  29. Plan a vacation 
  30. Positive affirmations 
  31. YouTube video 
  32. Review restaurants on Yelp
  33. Listen to good music (entire albums!)
  34. Watch documentaries 
  35. Take free course in your field 
  36. Memory games 
  37. Think of 50 questions and research the answers 
  38. Read blogs
  39. Fake a smile to boost your attitude 
  40. Smell spices 
  41. Go on tumblr 

Self-Care: 35 Ways to Get Moving and Actively Care for Yourself 

  1. Go for a walk 
  2. Wash dishes 
  3. Stretch 
  4. Dance 
  5. Water your plants and talk to them 
  6. Go to the park 
  7. Cook
  8. Dust/sweep 
  9. Buy yourself flowers 
  10. Go on an adventure 
  11. Hula hoop 
  12. Work out 
  13. Rearrange 
  14. Swim 
  15. Wash your sheets 
  16. Take a self-defense class 
  17. Weed your garden 
  18. Go bowling 
  19. Make a cake 
  20. KonMari 
  21. Build a fort 
  22. Dance class 
  23. Farmers market 
  24. Make breakfast (any time of day)
  25. Explore antique stores 
  26. Jump on your bed
  27. Do a quick clean up 
  28. Skip around 
  29. Organize your pantry 
  30. Do some last-minute traveling (groupon deals)
  31. Make your bed 
  32. Hike 
  33. Swing at the playground 
  34. Slide around in your socks 
  35. Play frisbee

How to do an Anti-Inflammatory Diet 

Don’t eat: 

Meat, dairy, gluten, fried stuff, sugar 
Eat as much of THESE as you want: 

root veggies, fruits, gourds, veggies, legumes, healthy fats






Swiss chard 

Bok choy 

Tart cherry 

Bone broth 

Chia seeds 

Flax seeds 


Green tea 

Pumpkin seeds 





Tulsi tea
Get massages, do yoga, drink lots of water, take vitamin D

Self-Care: 56 Social Ways to Take Care of Yourself

  1. Call a friend 
  2. Make a gift 
  3. Write a thank you card 
  4. Meet for lunch 
  5. Write a letter 
  6. Visit someone stuck at home 
  7. Counsel someone 
  8. Give money away 
  9. Have a game night 
  10. Go shopping 
  11. Bake for someone (your neighbor!)
  12. Send encouragement 
  13. Text something meaningful 
  14. Teach something 
  15. Blog 
  16. Reach out to your family 
  17. Meet with a mentor 
  18. Organize a picnic 
  19. Ask about your friends’ kids 
  20. Play hide and seek
  21. Shop at the dollar store to make care packages 
  22. Go to a MeetUp
  23. Costco samples with a friend 
  24. Network 
  25. Email your grandma (or send a real letter)
  26. Go to a concert 
  27. Drive around 
  28. Camp 
  29. Send out compliments 
  30. Organize a cocktail party 
  31. Skype 
  32. Volunteer 
  33. Have a girls night 
  34. Go to trader joes 
  35. Text solely in emoji 
  36. Have a swap 
  37. Ask your friends to send you a joke 
  38. Take family photos 
  39. Get into a photo booth 
  40. Ask for song or book recommendations 
  41. Make out 
  42. Visit friends at their office 
  43. Go to happy hour 
  44. Try on gowns 
  45. Social media clean up 
  46. Square dancing 
  47. Take a friend out for lunch
  48. Have a photoshoot 
  49. Talk to your neighbors 
  50. Send your mom flowers 
  51. Give as many hugs as you can 
  52. Leave a BIG tip 
  53. visit your family 
  54. Make a treat for the person you live with 
  55. Have a sleep over 
  56. Pay for the person behind you in line 

12 Things Which Can Help You Balance Your Hormones 

  1. Maca
  2. Ashwaganda
  3. Evening primrose oil 
  4. Vitamin d 
  5. Omega 3s 
  6. Rhodiola
  7. Coconut oil 
  8. Digestive enzymes and probiotics 
  9. Tulsi tea 
  10. Bone broth 
  11. Salmon 
  12. Ylang ylang essential oil 

Self-Care: 35 Creative Ways to Take Care of Yourself

  1. Doodle
  2. Collage
  3. Paint
  4. Draw
  5. Visit an art gallery 
  6. Go to the symphony 
  7. Make a craft (helloooo Pinterest!)
  8. Write a poem
  9. Cook
  10. Decorate your house 
  11. Revisit an old hobby 
  12. Etsy shop (buy or sell) 
  13. Garden 
  14. Make jewelry 
  15. Make a mixtape playlist for yourself or a friend 
  16. Switch up the photos around your house 
  17. Make a list of 10 things you like 
  18. Write with a journaling prompt
  19. Cook something you’ve never made before 
  20. Take a photo for every hour of your day 
  21. Write awesome quotes on your mirror 
  22. Make a photo book 
  23. Get an item of clothing that you like (but that’s not quite right) altered 
  24. Remove stains 
  25. Make a list of all the things you want to do before your next birthday 
  26. Buy some balloons 
  27. Edit your Pinterest boards 
  28. Make some home videos 
  29. Apply for a subscription box
  30. Purchase something awesome on Amazon 
  31. Check out recipe blogs 
  32. Wear a fun hat 
  33. Get a new piercing 
  34. Order new business cards 
  35. Make homemade ice cream 

How to Eat so You’ll Finally Stop Breaking Out: Conquering the Battle over Hormonal Acne

The first step to overcoming hormonal acne is to track your period cycle. You’ll need to know which day of your period you are on. I use Hormone Horoscope.

Week 1 

You’re feeling more extroverted and upbeat 

You need iron, sprouted, and fermented foods (think sauerkraut, kefir, pickles) 

This is a great time to do cardio and strength building 

Drink green tea and get your vitamin c 

Day 1-7 


Your skin will be sensitive 

Make sure you are getting enough magnesium (leafy greens, black beans, avocado, figs, bananas, chia seeds, lentils, kidney beans, pumpkin, quinoa, pumpkin seeds)

Great oils to use on your skin at this time: argan, jojoba, and rosehip

Day 1

You’ll have some dry skin– use moisturizer and drink extra h2o

Increase your estrogen

Day 2-6

Pay extra attention to skin morning and night 

Week 2

You have more energy and confidence– this is a great time to get our of your comfort zone 

Your libido is higher 

Drink raw juices and fresh fruit


Day 7-10 

Estrogen is up and skin is getting better 

Eat iron and vitamin c 

Edamame, beans 

Exfoliate your skin with raw honey, brown sugar, or oatmeal 

Use Grapeseed oil on your skin 

Day 10-13 &14 (ovulation day)

Skin is at its BEST

Day 12-16

If you are experiencing spots that means you have too much estrogen 

Take evening primrose oil and borage oil 

Get lots of vitamin A and eat lots of coloful veggies 

Take a collagen supplement or eat a lot of gelatin and bone broth 

Use apricot oil and rosehip oil on your skin 

Week 3

This week is all about focus. It’s great for stressful activities 

Keep your blood sugar stable or you’ll be grouchy 

Get a lot of chlorophyll and greens

Get zinc and protein (cashews, chickpeas, pumpkin seeds, salmon, sardines, spinach)

Do fun upbeat exercise  

If you are constipated eat: bananas, broccoli, prunes, berries, green tea, pumpkin, pear, plums, and increase your magnesium intake

Day 15-19

Anti bacterial and anti inflammatory diet (no grains, dairy, or nuts)

Day 17-24

Evening primrose and borage oil supplements 

Eat cleansing veggies (cucumbers, kale, broccoli, beets) 

Apple cider vinegar is a natural antibiotic so either take it internally or use it as a toner on your face (make sure to mix with water if putting on your skin since it will sting)

On your skin you can use manuka honey which is an excellent antibiotic (you can also use raw honey) 

The best oils for your skin at this time are: jojoba, Grapeseed, tamanu, and argan

Week 4

Do anything that will boost your mood–lots of intentional self-care

Healthy fats and root veggies 

Avoid caffeine and salt 

Do yoga and take brisk walks 

Boost your seratonin levels with bananas, oats, avocados, tulsi tea, hummus, kiwi, salmon

Take magnesium, calcium, and turmeric 

Day 20-24

Breakouts occurring–combat inflammation 

Get your vitamin A, keep your pores open (unclogged), kill bacteria

Cleanse am and pm 

No grains, dairy, or nuts 

Day 25-28 (or end of cycle)

Pamper skin, drink extra water 

Increase estrogen 

Lower stress levels as much as possible 

Regulate insulin (cranberry juice, lentils, grapefruit, berries, avocado, protein bars, cinnamon, dill)

Drink herbal tea

Support your liver 

Do deep cleansing. (Nettle, mint, lemon, ginger, fennel)

Use rosehip oil on your skin 

Self-Care: 12 Ways to Take Care of Your Spirit

  1. Attend church 
  2. Read bible app devotion
  3. Listen to some worship music 
  4. Listen to an online sermon (I love both Andy Stanley and Elevation church)
  5. Pray with friends 
  6. Pray for friends 
  7. Read a physical bible 
  8. Meditate (2 great apps are Headspace and Breathe)
  9. Donate to charity 
  10. Make a list of how you want to feel (can make a list of how you DONT want to feel and then write the opposite of each)
  11. Wake up an hour earlier 
  12. Write affirmations 

13 Ways to Maintain Healthy Boundaries When You Are an Empath and People You Love Are Suffering

As an Empath and someone who is an energy body worker I need to have healthy emotional and mental boundaries. It can be difficult when my codependent family members are having trouble. Obviously I care very much about my family and I don’t want them to suffer. But I also realize that I need to stay separate to stay healthy and thriving! 

I reached out to my wonderful network of wisdom this morning and asked them:

“How do I show my love while still protecting my energy? How do I help when I want to hide?”

Their answers were phenomenal

1*Ask  yourself  “what I CAN do?” (instead of fixating on not knowing what to do)
2*Asking yourself  what you would want someone to do for you
3*Put on your oxygen mask and do some self care– I’ve totally been slacking! 
4*Reach out (send letters) 
5*Ask them to tell you specifically what they need (general pleas for help can feel really overwhelming; specificity feels manageable)
6*Realize you might look rude but understand that youdon’t need to feel ashamed about your boundaries (give space to allow even better help to come in)
7*Help from afar with gift cards and helpful services within your budget– support those who are able to support in person
8*If you do visit, set a specific amount of time (like 30 min)and leave as soon as you start feeling drained 
9*Take them out for lunch 
10*Focus on your reaction to the situation because that’s one thing you can control. 
11*Recognize your strengths (like researching and reaching out to other people for help)
12*Focus on your priorities
13*And ask yourself what a good example of your role would look like so you won’t feel like you’re failing

I am so honored to have such a powerful network of wise women in my life! 

If you have any awesome advice to add let me know in the comments :)

After the Election: Moving Forward Recovery Plan

My post-election recovery plan 

SNL Kate McKinnon Hallelujiah
1. Refuse to live in fear

Know that God is still in control, there are still good people in the world, and there are still things that we can do to make a difference in the world. Our rights have not been taken, yet. We will fight. And even if they cage us, we will still sing!
2. Refuse to take this out on my fellow human beings 

Consciously love people who have voted for Trump. Recognize that they are getting screwed over, too. We the people are in this together.
3. Continue to be grateful and to enjoy the life I’ve been given 

Write down things that make me happy, speak aloud things I’m thankful for 
4. Stay informed 

Watch my favorite YouTube peeps, read my favorite news sources 
5. Do what I can 

Random acts of kindness, signing petitions, supporting people, standing up for what is right 
6. Stop using Facebook as a self-soother 

Wean myself off, again. It’s so easy to keep scrolling and hitting refresh but there are much healthier ways to use my time. Think of other ways to feel safe. Meditate. Read. Take photos. Clean and organize.
7. Reach out to people I love 

Writing letters, sending personal messages
8. Keep living life

Taking baths, drinking enough water, journaling

Real Wonder Women, Real Talk: Anxiety and Depression. How do you deal when you feel miserable?


I am honored to know a whole bunch of inspiring, amazing women and I realized the other day that I would love to ask these ladies for their perspective on some important issues:

Health, self-care, anxiety, depression

I feel like it’s important for women to know that even when they feel alone in their experiences, other women have been there, too.

In this third part, I simply asked:

What do you do when you feel miserable?

(I’ve kept the names anonymous at the request of a lot of the women for when we get into headier topics.)



How do I take care of myself when I feel horrible?
If I’m physically sick, that’s easy.  I have a visual reason others can see for laying around, sleeping, watching TV, etc. 
It’s a different story though, if I’m not feeling good emotionally.  That’s tough.  There is so much pressure to ‘do’ and ‘go’ and ‘be’…it’s hard for me to validate just laying around, sleeping, taking it easy, etc.  I don’t know if that’s because I fear others will think I’m being lazy or if I’m too hard on myself.
After this past winter, I’ve decided that I suffer from S.A.D. to a mild extent.  There’s relief in that, but there’s also that stigma again.  I’m not quite sure how to deal with it or if there is a way to prevent it…guess it will be one of those things I’ll learn.  ☺


Miserable: cry. I get wrapped in my head and ruminate, making it worse. I pretty much think of everything bad that has every happened and may possibly happen and somehow embrace every wretched feeling.

I haven’t actually been diagnosed as having depression, but the more I look at my daily bouts of crying and frustration, it may be the case.

As a background: I have always been unstoppable, I power through everything like a fucking champ. However, it’s caught up to me, hundreds of fucked up traumas have caught up and crushed me and I have collapsed but have faith I can somehow move forward and hopefully soon.


When I feel miserable, it’s generally a sign I need to rest. Sometimes I will sit on the couch, watch TV, and force myself to ignore any of the other “to-do”s. Sometimes I take a bath. Sometimes I go to bed, even if it’s 6:30. If I’m emotionally miserable, I usually write and try to figure out what is triggering it.


I isolate. I isolate and revert to negative thinking always turned internally. I’m starting to recognize it now. I’ll call someone, I’ll go to the beach, I’ll quick jump in the car and drive to my parents’ house. But if I don’t catch it right from the start, I let that miserable feeling worm its way through my entire life and my eating disorder takes over again



Honestly, in my darkest moments, as much as it hurts, I find that the best is just to surrender to the tears, the rage and find a safe way to let it all out.  Either by myself or to someone that I won’t hurt in that moment.  I am not scared of the darkness – I know if I allow myself to feel the pain, that eventually it will begin to subside.  We tend to hold onto it as long as we need it for some reason.  When that reason starts to disappear, our grip starts to loosen. 
That is what I have in this moment.  Hope that helps.  Would love to hear what others have to share.  ♥


When I feel miserable, I eat poorly and watch too much TV.
Or shop online.
I haven’t been officially diagnosed with anxiety or depression but I obviously don’t deal with it well since I have stomach issues and headaches.
I’d say I’ve been mildly depressed on and off since having my daughter- the lifestyle change is something I struggle with. I like to be good at everything I do, so I struggle with balance and sometimes feeling like I do nothing well and everything mediocre, which I hate. I have also always required my very own time and space – lots of it – which since having children I don’t have.




It’s been so eye-opening reading the responses and seeing how so many women are struggling with the same stuff!!
Depression and anxiety can feel so lonely.
Crying can feel so defeating, sometimes like failure.
Our society sees any emotional or mental difficulties as being weakness when actually I think that it might just be part of being HUMAN!!!!

It’s been interesting to see some people list crying as a form of self-care!!

I think it’s so important to let women know they are not alone and that it’s okay to feel sad….

It’s important to remove stigmas so we can transition to a place of helping each other. Giving women permission to connect even in their darkest places could prevent us all from going too deep into that pit where we feel shame and loneliness and disconnect….
If you’d like to add your story, please feel free. You never know how much it could help someone else.

So much love!