Remain Mindful This Holiday Season

Do you find yourself getting stressed during the holiday season? This time of year is filled with parties, shopping, spending, entertaining, and a list of other demands that can easily lead to overwhelm. Read More

Healthy Ways to Ease Candy Cravings

Cravings. We all have them. Food cravings are a common response to what we’re going through and can cause the desire to munch on foods we wouldn’t normally eat, such as salty potato chips or sweet chocolate brownies. Studies have shown that cravings for certain foods come from a variety of reasons, including memories, emotions, weather, and stress.  Read More

How to Survive the Terrible Twos


The fertility journey has MANY ups and downs and it looks very different for everyone as our journeys are unique! Some may choose a traditional approach, others a combination of traditional approach with reproductive assistance, reproductive assistance alone or possibly surrogacy. One common denominator we all have regardless of the approach we have chosen is the dreadful “two week wait”!


As a refresher, the length of a reproductive cycle is typically: the menstrual phase (3-7 days), follicular phase (7-10 days), ovulation (2-3 days) and luteal phase (12-16 days!).


So in response to the popular request, I thought it might be helpful to share a few tips to keeping the faith in your process during this 12-16 days luteal phase?


  1. Keep moving your body. Just because you are or may be pregnant doesn’t mean you stop exercising. Exercising helps keep stress down, moves toxins out of your system, helps to regulate your hormones, brings more oxygen to you and your baby, and when you exercise your body releases endorphins which trigger a positive feeling in the body. *Unless your doctor has advised to stop for a period of time for a specific health reason or just after an embryo transfer, moderate/low intensity (gentle yoga, biking, swimming, walking) exercise is generally appropriate for all. Listen to you body, it knows best! Feel free to visit my yoga classes if you’re unsure! 
  2. Keep eating healthfully. Research has shown there is an interaction between our gut and brain called the gut-brain axis.  This is where the nervous system and the GI tract interact so don’t fall off the wagon now! Our healthy habits are paramount for a healthy, happy child.  Learn more about the gut-brain axis here !
  3. Reframe your struggle. Instead of thinking you are overwhelmed, tell yourself, you are excited to have the chance to be in this two week wait. You may not be less stressed or anxious, but the mind is powerful, so the more you repeat it to yourself the more you’ll believe and receive the benefits of both cortisol release. 
  4. Use a mantra. A mantra is a word, words, or sounds that you repeat to focus your concentration when your mind is going down the rabbit hole of negative thoughts. Try “out of my hands” because it is! Inhale through your nose, exhale, repeat to yourself the words for two minutes and build up to 20 minutes.  

Want to learn more ways you can manage the ups and downs of fertility? Or need more support? Schedule a 20 minute discovery session 


Sign up for my 12 tips to optimize your fertility health here



Be well, 




Are You Struggling to Sleep at Night?

There’s nothing better than crawling into bed after a long day. It’s incredible how rejuvenating a good night’s sleep can be, but for many of us, a restful night isn’t always a guarantee. Read More

7 Ways to Be More Confident

In any job or new venture, self-confidence is an integral part of your success. Your confidence impacts how others perceive you and how you feel about yourself. Read More

Can Reiki Help Improve your Fertility Experience?


Reiki is one of my many secret weapons to stay emotionally sane on my fertility journey and for some reason I crave it right around my birthday, which just past in August. So, a couple weeks ago I found myself in the hands of Dr. Callista Lay, DC, Reiki Master and owner of Genesis Chiropractic Wellness Center in Chicago’s West Loop. If you’re unfamiliar with Reiki healing check out her blog “You want to Reiki my what?!” HERE, which explains the techniques and research behind Reiki much better than I — sneak peak: it can decrease blood pressure, reduce stress, improve mood and relieves pain in the body. Who doesn’t want to decrease those things?


In my experience, I have noticed those benefits, as well as it acts as a compass to help heal emotional blockages in my Body from past traumas and dramas of the year that hold me back from moving forward. I’m a firm believer that our bodies can hold on to the undigested traumas and dramas and we’re often times unaware of it. For example, since my fertility journey began I’ve started unconsciously grinding my teeth in my sleep causing jaw tension, which took me awhile to figure out the why behind it.


This year so far as been a teeth grinder all right! After a spontaneous pregnancy in March, we unfortunately had learned of a complication with the babies which ended in the loss of our twins. I’ve done my best to be patient with my body after the two invasive D & C procedures and many doctor appointments to be sure I’m healing well physically. But, I find it’s just as important to heal the more subtle bodies which can’t be seen or touched. This is where my yoga practice and meditation helps, but sometime I need a little more which is where Reiki comes in handy!


When you walk into Genesis is it bright, inviting and has intoxicating scents. When I arrived she just finished sage smudging (its used to clear and cleanse negative energy in a space or could be waved over an individual for the same benefits). As you walk into the Reiki space you have beautiful healing stones and plants surrounding you. The room is cozy and quant with soft instrumental and nature music on the playlist along with burbling water sounds from the diffuser to keep my busy mind present. She begins with putting some oils on my feet, wrists and neck, and I gladly close my eyes for the next 45 minutes as she works her healing magic.


In this session, I literally felt pent up emotions in my jaw, solar plexus, and sacral release as she moved over those areas. Callista has a warm gentle presence and touch which makes it very relaxing. After the session, she sits down with you to discuss her findings. In her down to earth approach, she offers suggestions on how to work on opening up the chakra(s) that may be closed or blocked. By the way, we didn’t discuss how I was doing or feeling beforehand, which always amazes me that she addresses just the right topics that need shifting!


After my Reiki session, I felt more clear minded, confident and had more faith in my process (which is the oracle card I pulled that you see in the picture above) Needless to say, after the past few months it was VERY much needed to clear out some heavy feelings I was carrying around! She likely saged the room heavily after I left!


Be well,


Want to learn more ways to improve your fertility health and experience? Reach out here to sign up for my FREE 8 days of interviews series: Experts in Chicago you Must Consult While Trying to Conceive


Sign up to receive FREE PDF of 12 tips for optimizing your fertility health HERE



NEW Yoga for Fertility series starts on October 3rd! Sign up HERE

Interested in learn about your hormones and they are important in trying to conceive? Get on the waiting list for a FREE Yoga for a Balanced Endocrine System on October 6th @ 9:30-10:45 a.m. HERE


Saying Yes to Becoming Your Own Boss

Setting your own hours, doing work you love, and sharing your true passion are all perks of being your own boss. While it may seem overwhelming to make the step to becoming the leader of your success, as your own boss, you now have the ability to manifest your future and create the life you’ve dreamed of. Read More

The Health Benefits of Laughing

At IIN, we teach the importance of joy in living a healthy and balanced life. Health isn’t just about eating kale and getting proper exercise; it’s equally important to relax, play, and laugh. We’ve all heard that “laughter is the best medicine,” and it’s true! Read More

Natural Ways to Reduce Anxiety

You wake up at 3am with your heart racing. You have a pit in your stomach. You feel restless, light-headed, and hot. Your mind starts to race, and before you know it, you’re worrying about the list of things that need to be done tomorrow. Though mind and body reactions may vary, these symptoms are often an indication of anxiety. Read More

The Importance of Healthy Hormones




I spent most of my life under the impression that my body contents all lived and operated on separate islands: Boy was I mistaken! Let me explain, before my trainings in anatomy and hormone health with the Institute of Integrative Nutrition (IIN) and yoga training programs I assumed if something was going on in my body it was isolated to that particular area in my body. For example, leading up to my menstrual cycle my breasts were almost always tender; therefore, I would assume there was something up with my breasts; when my digestion would fluctuate month-to-month, I would assume it was solely my gut to blame (which was partially the problem, that’s another blog); when I had pelvic pain during my menstrual cycle, I would assume it was isolated in my pelvis; and once I began trying to conceive a child, I assume it was solely my uterus to blame, but learned there was much more to it!


In other words, I had no understanding on how the body functioned and what can trigger these symptoms that I was having. Many years later, I’ve learned how the endocrine system the glands that comprise it and produce the hormones in our bodies play an intricate role in how we feel.


Quick anatomy lesson in just in case you’re unfamiliar with the endocrine system: the endocrine system is a collection of glands and a few glandular organs (pituitary, hypothalamus, thyroid, parathyroid, thymus, adrenal, pancreas, ovaries in women, testes in men and pineal – see picture – being a yogini I shared the picture where it shows our 7 main Chakras. It’s said that these energy centers pair with an endocrine gland and govern it’s function) that produce hormones that control our metabolism, growth and development, tissue function, sexual function, reproduction, sleep and mood. Woah! These hormones release messages via our bloodstream to carry to our organs and tissues to perform their job.

Our hormones are not loners; instead they work together like the conductor and the orchestra to create a harmony in our bodies. So, if one hormone is out of tune, it throws off your other hormones and even other body systems.

Below I have shared the eight major hormones in the body and a very brief description of their roles:


1. Estrogen – plays an important role in sexual reproductive health – there’s more than 15 forms of it that have been identified!;
2. Progesterone – health of our nervous system, prepares the lining of the uterus for potential pregnancy, protects the brain from damage, breast health and cardiovascular health;
3. Cortisol – mobilizing energy from the body, reduces inflammation and allergies, helps maintain mood and emotional stability to name a few;
4. Thyroid hormones - T3 and T4 work together as a team, T3 is the active form. Together they help regulate metabolism, heart function, digestion, and brain development;
5. Pregnenolone – known as the master hormone because it’s the precursor from which almost all other steroid hormones are made, including progesterone, testosterone, the estrogens, DHEA, and cortisol;
6. Testosterone – known as the male hormone typically, but it plays a critical role in having a healthy libido in women, turns fat into muscle, keeps skin supple, increases bone density to name a few;
7. DHEA – used in the body to make sex hormones; and
8. Androstenedione – is a precursor of testosterone and other androgens, as well as estrogens in the body.


So what’s a gal to do to be sure their hormones are in check so we can feel our best? First, I would recommend speaking with your doctor (a functional medical doctor, if possible) to get your hormones tested. If you’re experiencing any of the symptoms I described above, or if you’re not feeling well in your body, which include: lack of energy, not sleeping well majority of the time, not maintaining a desired weight, poor digestion, PMS symptoms, dull hair, problematic skin and a poor sex drive to name a few.


In the meantime, you can benefit from cleaning up your diet a bit. Poor nutrition is often a big culprit to our hormone imbalances which is why I think it’s a great place for most of us to start. I’ve provided four categories of foods that can be beneficial to your hormone health: it’s important to remember that we are all “bio-individuals” so it’s important to adjust to what works best for your digestion. Maybe you’ve heard the saying “One woman’s meat is another woman’s poisson” by Gwen Davis and it can definitely be the case if you’re sensitive or allergic to any particular food group.


Clean protein: grass-fed meats, wild-caught fish, Non-GMO fed, organic, cage free free-range eggs (certified humane raised and handled is my preference), organic lentils and beans


Healthy Fats: Cold Pressed Extra Virgin Olive Oil, Grass-Fed Organic Ghee, Animal fats from grass-fed meats; Avocado, Nuts and Seeds


Organic Fruit: Berries, Pomegranate, Pears and Melons


Organic Vegetables: Greens of all kinds; Cruciferous vegetables , Beets and Carrots.


Want more naturally way to support your hormones? Visit me on October 6th for Yoga for Health Hormones workshop or reach out to schedule a free 20 minute consultation at


Be well,


**Click here for 12 FREE Tips for Optimizing your Fertility Health.