Black Garlic: A New Superfood?

At first glimpse, you might not be so enthralled to put black garlic on your dinner plate. But looks can be deceiving. Does it resemble little jelly-like pebbles of coal? Sure. But its sweet, non-acrid taste and nutritional benefits might make you a believer... Read More

Valentine's Day, is it forced love in the air?

All I can think about is Valentine's Day thanks to the aggressive TV and internet ads flooding my space with what I "should do" for my significant other: jewelry, flowers, sportswear and cards. Ugh! Why do we need advertising to tell us when to send love to our significant other? Shouldn't we be expressing it every day, not just once a year? Due to the ads, it lead me to think of the significance of the heart physically and emotionally.

Recently, my dad had open heart surgery and it became quite apparent to me and my family how important of an organ our heart is and how uber important it is to have a heart healthy lifestyle.  (If your not sure what that is reach out to me!) Let's advertise more about heart healthy lifestyle on "heart day", right?!

On an emotional level, Valentine's Day can be a heart breaking day for someone without a partner.  I’m sure we've all been there once or twice before....OR, someone with a partner who isn't creative enough for them or doesn't have the funds for the present they want or expect; wreaking havoc on the holiday completely!

My suggestion this Valentine's Day wherever you are on the spectrum, focus on self-love rather than on how some one else or some object can make you happy; those are temporary.

Side note: If you're someone trying to have a child, practicing self-love on that journey is imperative!

I'll leave you with this quote from Lucille Ball “Love yourself first and everything else falls into line. You really have to love yourself to get anything done in this world.”

What's your opinion on V-Day? I'd love to hear your thoughts!

Until next time :)

You can reach me at the below if you'd like to hear how you can implement self-love into your daily life! ❤️ or

Has the Pressure of a "New Year, a New You" gotten to you yet? It's has me....

Don't get me wrong, I like the idea of a "New Year, a New You" to get yourself motivated to get rid of the old things, thoughts, people, etc. that weigh you down and focus on good things ahead; but if you're like me (Type A personality: impatient, outgoing, ambitious, aggressive, competitive) I want everything already done by now (February 1st) and be working on something new! I know crazy; I’m working on this ;) So, needless to say, my "New Year, a New You" is a large one! Grow my businesses (health coaching and yoga biz), get pregnant, network more, and, oh, make money so I can eat (exaggerating, but you get the picture)!

So if you’re like me, keep reading below for some tips on how I keep moving forward without losing my Sh$%. I hope it helps some of you Type A's out there! Also, a free 12 minute audio mediation I created for you to try!

If your looking for one-on-one-guidance with your 2017 goals Click here to schedule an appointment. 

1. Keep eating well. It’s February and you may have fallen off the eating well bandwagon, but it’s not too late to get back on board! I truly believe you are what you eat. It’s so important for the mind and body to stay nourished with good foods! See my prior blog which can apply to people that aren’t trying to be fertile as well. Also, provides the 2016 Dirty Dozen.

2. Meditate. I know, I know, it’s quite the popular thing to say now, but it's real. Taking some quiet time each day to sift through your thoughts from the day really helps to clear the mind and keep the thoughts moving, think bad thoughts out positive in! Also, I find it helps me sleep better.

If you're someone who's trying to get prego (you or your partner) keeping stress at a minimum is best for the body. Meditation of all types has been known to help stressed out individuals. See study from the Mayo Clinic for more details:

Side note: If you're not ready for any of these options just yet, I recommend a meditation coloring book (yes, you can color as an adult, I won’t tell).

3. Set daily goals. If you're like me, you'll need guidance each day to keep you from getting stuck on one project or from trying to do too much in one day and being exhausted, or getting nothing done at all. My recommendation is choosing three goals/tasks that NEED to be done that day; once those are complete, feel free to add others. This should keep you focused and free from being overwhelmed before you even get started. (If you are having trouble, or want help, with setting goals, well, this is where my services can help you!)

4. Keep moving! Last but not least, exercising daily does wonders for our minds (of course our bodies too!). It helps to turn on the “happy chemicals” in our brains called endorphins. If you’re in the Northern Hemisphere like myself, sun is limited this time of year, so exercising is a must to improve your mood. According to a study from Harvard Health Blog: “We are governed by circadian rhythms, our body’s natural clock that helps regulate important functions including sleep/wake cycles and mood. These rhythms can be thrown off by the winter season.”

What tools have you found to keep you sane while you're becoming the "New You"? I'd love to hear from you!

Click below on my website link to schedule an appointment or sign up for my monthly newsletter!

Free 12 minutes of meditation!

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5 Examples of Everyday Mindfulness (That Aren’t Meditation)

Mindfulness has entered our everyday conversations in a powerful way. But what does it really mean? Jon Kabbat-Zinn, the creator of Mindfulness-Based Stress Reduction (MBSR), defines it as such... Read More

WARNING! Your daily habits can be affecting your sperm!

Sorry gentlemen, if you haven't already learned, your health is just as important in the fertility dance as the woman’s. In fact, the American Society of Reproductive Medicine estimates that roughly one-third of infertility cases can be attributed to the male, with another one-third due to the female.

But don't fret yet, below are a few ways that have improved my husband’s sperm in as quick as 6 months!

1. Decrease your alcohol intake. According to the BMJ [British Medical Journal] Open, even modest habitual alcohol consumption of more than 5 units per week [One unit is 10ml or 8g of pure alcohol] had adverse effects on semen quality, although most pronounced associations were seen in men who consumed more than 25 units per week.

2. Quit smoking! Cigarettes and marijuana smoking have been linked to low sperm counts, sluggish motility, and abnormally developed sperm. That's leaving out all the other linked ailments smoking can cause.

3. Eat more fruits and veggies. Getting plenty of these guys will help you achieve your daily vitamins and minerals for overall well-being which naturally will help your guys!

4. Incorporate an exercise routine. According to a study out of Harvard, men who exercise for seven or more hours a week (an hour a day) had a 48% higher concentration of sperm than those who work out less than an hour a week. But that’s not all. Men who spent more than an hour and a half a week exercising outside had a 42% higher sperm concentration than those who spent no time outside.

5. Keep the boys cool. According to the Mayo Clinic, overexposure to certain environmental elements such as heat, toxins, and chemicals can reduce sperm production or sperm function. Elevated temperatures impair sperm production and function. Although studies are limited and are inconclusive, frequent use of saunas or hot tubs may temporarily impair your sperm count. Sitting for long periods, wearing tight clothing or working on a laptop computer for long stretches of time also may increase the temperature in your scrotum and may slightly reduce sperm production. My husbands urologist also suggests keeping cell phone away from your privates.

6. Acupuncture. For those of you that aren't familiar, Resolve [Is a National Infertility Association] defined its purpose well: "The general theory of acupuncture is based on the premise that there is a vital energy behind all life forms and life processes. This energy, called “qi” (pronounced “chee”), circulates throughout the body along well-defined pathways. Proper circulation of qi is essential for health. Disruptions of this flow are the cause for disease. Acupuncture corrects qi flow returning the body to a state of balance. According to Chinese medical theory, by increasing the male partner’s whole-body health the sperm will be of better quality"

If you're not a fan of needles (like myself) they have other options available. My husband and I believe it has been a great addition! Since he started acupuncture 3 months ago his sperm motility has improved, his stress level has decreased, and he's feeling more balanced.

7. Supplements. Last but not least, we have found ConceptionXR has contributed to the improvement in his sperm. ConceptionXR is the fertility vitamin for men. Please consult your doctor to see if these supplements are necessary before using!

THE GOOD NEWS: a recent Harvard study showed an 80% decrease in infertility with lifestyle changes made by switching to a fertility diet. And I'm here to support you! Start your 2017 with a free 50-minute health history with me to discover what lifestyle changes can do for your swimmers!

Click below on my website link to schedule an appointment!

Please share in the comments section any tools that you've found to improve your swimmers. I'd love to hear from you!

Until next time :)

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Set an Intention, Not a Resolution

Is it almost the New Year already? It seems like just yesterday we were setting resolutions, hopeful about accomplishing new goals and making positive changes in our lives. But while we often do our best to stay focused, resolutions don’t often pan out the way we’d like. Read More

Natural Remedies for Cold and Flu Season

Feeling under the weather? When the temperatures drop, we tend to spend more time indoors, get less sunshine and fresh air, and consume more indulgent, comfort foods. This combination leads to higher exposure to airborne organisms and decreased immunity, which means you're more likely to catch a cold or flu. Don't fret, nature is chock full of remedies that can help you boost your immunity and alleviate symptoms of sickness. Read More

Is the holiday season not feeling like the "most wonderful time of the year"?

The holiday season can be an emotional time for individuals trying all year for a family of their own without success. Attending family or friends' holiday events with children running around and opening gifts can be heartbreaking. And I cannot forget the dreaded question from that annoying person "Are you planning to have a kids"? Or "When's the next one"? I don't know about you, but ever since I've been in a serious relationship I've been asked "When are you getting married?". Then, when I got married it became "When are you having kids?" Ugh! I know people mean well, but damn!  

Have no fear this year, I have a few tips that help keep my spirits up (and not with spirits; well maybe one glass)!

1. Stay active. Being active keeps the happy chemicals in your brain on (a/k/a oxytocin and serotonin) and blocking out the "downer thoughts".

2. Manage stress. This time of year is hectic with trying to juggle work, and friend and family events, so be sure you schedule yourself self-care time. I use daily yoga, meditation, and bath time to soothe my nerves. But, there's plenty of others out there like massages, reading time, cooking and spending time with your favorite person(s): whatever you find relaxing! Below I've attached a breathing technique that may be helpful for lifting your mood. Let me know how you like it!!

3. Eat healthy. Limiting processed foods, sugary drinks, caffeine and not over doing the alcohol can go a long way. These options have been shown to run you through a roller coaster of emotions when you’re already feeling down.

4. Get your ZZZ's. I find if I don't get at least 7 hours of sleep my patience and mood is off kilter.  If that sounds like you, be sure to get plenty of sleep the night before the party so you'll be less likely to feel down or snap at one of your family or friends who asks those annoying questions ;)

5. Cultivate Gratitude.  I find when I feel everything is going badly, I sit down and write in my journal or think in my mind if I'm not around my journal all the wonderful things I have! Try it now! Don't leave out the simply things that some people don't have like food on the table, bed to sleep in, clean clothes etc. 

I'd love to hear your secrets for handling the holidays!

Happy Holidays!

Welcome to my first blog! Curious about what foods may help you be more fertile?

I'm super pumped that you found me and are reading this. I hope you find it useful and share with all that would be interested! I encourage feedback about the topics I discuss and want to hear what you'd like to know more about in the comments section below.

So there is a ton of talk about what to eat to be a healthy person.  But what if you're trying to prepare your body to be fertile?  Below I've offered options that I've learn from my personal experience as a person trying to be more fertile, my IIN training, and a book that I trust has done their research, The Infertility Cleanse, which is a holistic approach to fertility by Tami Quinn and Beth Heller.  Below are their seven "Go Foods" with some my own offerings:

  1. Eat antioxidant rich fruit and veggies like berries, dark leafy green vegetables (Buy organic, local and in-season produce when you can) *check out the dirty dozen list below from EWG;
  2. Cruciferous veggies (cooked) like broccoli, cabbages, and cauliflower;
  3. Whole grains (explore all grains! Be sure they are whole);
  4. Healthy fats like olive oils, nut oils, ghee (clarified butter), and nuts;
  5. Lean proteins like grass-fed beef, organic free range chicken, free-range organic eggs.  (Also, research has shown fish high in Omega-3, low mercury are best. The U.S. Food and Drug Administration [FDA] says that women trying to conceive can safely eat up to 12 ounces (roughly two or three servings) a week of fish like canned light tuna, salmon, shrimp, cod, tilapia, and catfish);
  6. Beans and Lentils; and
  7. Lignins like whole ground flax seeds and chia seeds.

    Are there any foods you've found have helped you on your fertility journey?  Share in the comments section below, I'd love to hear from you! 

    Please visit my website to book a complementary health history.

*Here’s the 2016 Dirty Dozen:

Sweet bell peppers
Cherry tomatoes

5 Superfood Swaps That Will Save You Serious Cash

Healthy foods, especially superfoods, have a notorious reputation for being expensive, and a lot of people use that as an excuse to grab fast food and sacrifice their health. Fortunately, there are plenty of nutrient-packed foods proven to protect against cancer, prevent heart disease, lower blood pressure, and more – that won’t break the bank. Read More

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