3 Simple Gut To Do’s For Energy

3 Simple Gut To Do’s For Energy

Totally counter-intuitive, but before I begin let me just be clear if you want to get the energy that is sustainable, control caffeine and sugar intake.

Now that I got that out of the way, I am going to tell you what I’ve learned. A few weeks ago I was in the midst of getting 2 boys to graduate school, one senior and another elementary school. At the same time, I was closing on my last coaching program, preparing the stuff to launch my nutrition bar and packing up to move from one coast to another. Add the fact that I quit drinking, and I basically had all the happenings to justify a nervous breakdown. Good news is, I didn’t have one. Bad news, my body paid for it.

What kept me insane?

Before I made any changes because I just couldn’t, I just needed to do what was in front of me and not stress about the fact that I ran out of chlorophyll and couldn’t replenish it because I was moving. I was barely able to keep food down and my appetite was totally depleted. I wasn’t exercising not because I didn’t want to, but because I couldn’t, I mean physically my heart was racing. I would wake up with a heart beat of 107. Just so you can understand how bad that is, a usual resting heart rate is between 52-70. My RHR is usually 68. During this crazy time it was an average of 90-110.

My gut. If you looked at it from the outside it was toned and seemingly healthy. But I can tell you that it wasn’t. I was not sleeping well. I was not focused. And I was definitely not motivated.

So how did I know that came from my gut?

I finally got a grip and got back to my core routines, it was as if I was taking ambien to sleep, zanex to wake up and aderrall to focus. I got back to my supplements. I began to do my meditations and most important I bought all the things that I know help my guts bacteria be healthy, with that I felt the difference in my state of mind.

Here’s my quick go-to when I need energy that doesn’t keep me up at night but keeps me going during the day. And yes, these things help keep a healthy gut too.

  1. Greens: All sorts of greens. This includes: Matcha, chlorophyll, green tea, spirulina, and green veggies (which I am going, to be honest, I didn’t have much because it was awhile before I got access to a fridge and salads in restaurants just don’t interest me)
  2. Oat and things: I absolutely live for my morning concoction of oatmeal, chia seeds, flaxseeds, sunflower seeds, almonds, walnuts, goji berries, coconut oil and water. That’s it. i didn’t have a stove, but for this, no stove needed, just hot water.
  3. Bananas and walnuts: I needed quick energy and quick easy nerve supporting foods. That was bananas and walnuts. Magnesium, potassium and healthy fats.

There you go! Make it simple. Don’t over complicate your meals. Know what you want to achieve and eat for that goal.

Consider Health Coaching for your Unstoppable Mind. Learn more about what that means by setting up a live call to answer your questions and get clarity on how this will benefit you.

Anxiety Relief Naturally

Anxiety Relief Naturally

I am so happy to know that all of these years when I struggled with public speaking when in the middle of the day my heart rate would elevate and my hand would shake that I am not the only one and that there’s a name for it and there is something you can do about it.

I come from a family that is wired in a way that panic attacks, OCD, and anxiety are all part of our DNA. Most of us did suffer trauma so it’s fair to say that environmental may also be a cause but all in all, we have anxiety. Now that I have given up alcohol, I realize that my anxiety begins in the morning and sometimes follows me through the evening. Determined as I am to live a mindful lifestyle, I have been testing different methods and rituals to ease my anxiety so that it doesn’t last long and doesn’t take over my happiness.

It’s taken me over 15 years of learning about health and all that goes with wellness. I have been to workshops and retreats, taken classes and became certified, but what’s really helped me is working with clients and working on myself. There is no better way to truly understand the journey of healing than to heal oneself and watch other’s do the same, heal.

I am on this journey of getting to the core of what it means to be happy. I’ve learned that there are many directions to take on this journey, but the one that’s been the most helpful is learning more about who I am, where I came from and why am I here. Anxiety has been with me since I can remember. I used to hear my grandma speak about my hand shaking to others as if it were a disease. She used to say

you see her, she shakes like that becuase of all she’s seen.

She was right, but that was only part of it. You see anxiety comes from this feeling of needing to fight or flight, even when there’s nothing to fight or a reason to run for it. That is why it’s bizzare to me that even now, as an adult in my mid-forties with lot’s of love and support I still find myself getting anxious. Anxiety runs in my blood and will be with me however, it will not control me anymore. That is why I have really put a lot of effort in getting myself living a mindful lifestyle. Learning how to be present and let go of past moments.

Here is a list of my go-to for easing anxiety, naturally:

1. An Interesting addition

Recently I started using essential oils as part of my daily dose of health and I have found frankincense and copaiba to be extremely helpful. I add a few drops in the morning underneath my tongue and if I need a little extra support,, I add a few drops in the afternoon/evening.

2. Relax

Take an Epsom salt bath.Listen to a relaxing podcast or music, light a candle, read a book, journal, do some yoga, meditate. All of these are helpful to your body and mind and all of these have helped me

If your anxiety does not respond to these lifestyle interventions, I recommend having a consultation with a qualified mental health provider.

3. Don’t let your blood sugar drop!

When our blood sugar drops, we respond by secreting stress hormones, cortisol, and adrenaline, which tell our liver to make more blood sugar to keep us alive. This hormonal stress response feels identical to anxiety.

    • Eat more protein and healthy fats (e.g., olive oil, coconut oil, butter and ghee from pasture-raised animals).
    • Avoid sugar and refined carbohydrates.
    • Eat 3 meals and 2 snacks daily; don’t skip meals.
    • Take a spoonful of coconut oil upon waking, in the afternoon and right before bed; this will serve as a blood sugar safety net throughout the day.
    • Always have a snack handy (e.g., nuts, hard-boiled egg, dark chocolate, Epic™ jerky, Vital Choice wild salmon jerky, almond butter).

4. Detox from Caffeine

Caffeine hits our nervous system and makes us ready for a fight. Introduce a stressor, and you have an all out anxiety response. If you want to go back to drinking caffeine, but you want to go back to having that morning ritual, consider making green tea your go-to beverage, rather than a “Venti Skinny Vanilla Latte.”

5. Sleep

Create a nighttime ritual, one that helps you to ease into the evening, keeping your sugar level balanced by eating a good amount of healthy fats and plant-based proteins. I keep a pretty strict bedtime routine because when I don’t I definitely find it hard to fall asleep. I also like to put on my comfortable PJ’s, dim the lights, and get aromatherapy going in my room.

6. Cleanse the Gut

Maybe you’ve seen the recent articles about our gut flora and our moods? The bugs in our digestive tract have a profound impact on how we feel and play an integral role in anxiety disorders.

Avoid as much as possible:

    • Gluten, sugar, industrial vegetable oils, artificial sweeteners, alcohol.
    • Some medications like Antacids, antibiotics, oral contraceptives (only make changes under close supervision from your doctor).

Add as often as possible

  • Fermented foods: kimchi, beet kvass, miso paste, apple cider vinegar, kombucha, kefir, yogurt, cottage cheese (if you tolerate dairy),
  • Starchy tubers: Sweet potatoes, white potatoes, plantain, taro, yucca.
  • Supplements:
    • Take a probiotic
    • Magnesium –
    • Magnesium is mother nature’s Xanax. Many of us are deficient in magnesium
    • 5HTP
    • Ashwaganda
    • Vit B Complex

7. Exercise

Moving your body is the best anti-anxiety medicine. I have created a movement routine for my morning, mid-afternoon and evening so that I am constantly connecting with my body and mind. Doing simple things like push-ups, planks, squats, and lunges will keep your core and hips strong so that you can be healthy. I add in cardio several times a week simply because it makes my mind feel good.


5-Day Challenge

When I worked for Equinox they made me the point person for Nutrition Coaching. I took it seriously so that for the next 15 years I studied and became certified and built a brand that revolved around gut health.

Joulebody wellness is one of my biggest achievement, failure, and lifetime goal.

How can it be that all in one?
I put together a program built around the darkness of my latest failure to create the strength I need, body and mind, so I could stay on course.

I want to share with you a simple nutrition exercise and meditation practices that helped me and all the clients who signed up for the 10-week step-by-step Body, Mind, Transformation Coaching program.

I took the core of the program and condensed it into 5-days. I want to challenge you to participate but only if you are ready to transition into a healthier body and mind.

If you are ready to get out of your unhealthy rut, too much sugar, wine and not exercising enough, then get on the list for the 5-day challenge. It begins when you hit GO.

What to expect on the 5-day challenge:
A one day very easy to make detox(with food)
Keep track of your daily meals
Guided meditation for abundance
Exercises created to work your body and mind
Rituals to transform from poor health into better wellness practice

Sign up here if you are ready for the challenge.

Want to get right into the program that clients have said made them feel “Jedi-like” that included weight-loss, better sleep habits, and more energy. One client just said she feels like she has “a luminous aurora”

(4) Ways To Get Rid of Bloat

(4) Ways To Get Rid of Bloat

I just read an article that told me how to get rid of bloat in (4) ways. It may have been a great article however the problem was it started with

  • Fermentable –  broken down (fermented) by bacteria in the large bowel
  • Oligosaccharides – “oligo” meaning “few” and “saccharide” meaning sugar, in which the molecules are made up of individual sugars joined together in a chain
  • Disaccharides – “di” meaning two, referring to a double sugar molecule
  • Monosaccharides – “mono” meaning single, referring to a single sugar molecule
  • And Polyols– sugar alcohols

And after that I was like





I mean really. As if all I have to take in living in this fast paced world, I would remember how to pronounce these words and do I need to?

So the bottom line is when you start an article with the words Getting rid of bloat expect that the person reading it isn’t looking for science, she is looking for a quick fix and that is what I am going to offer you.

  1. Less stress
  2. Little to now processed, sugary foods
  3. More water
  4. Ab exercises

There you have it. Now is it easier to get deep into the science or do the work. You decide.

It’s definitely easier to fast track with a coach that will tell you exactly what you need to do