Reboot & Energize in 5 Minutes

OK, get up out of your chair right now!

Actually… you can start this sitting down if you need to. It’s up to you!

Either way, what you’re about to do is going to be fun. And in 5 minutes, you’re going to reboot your system for more energy than you have right now. Sound good?

“Angela, what are you talking about?”

I’m talking about 5 simple, short moves to do right this minute that will clear your mind, wake your body up, give you more energy and reboot your system.

Need proof? You’ll have it in 5 minutes. Don’t give yourself time to think about it… just do it, and you’ll see what I mean!

Oh, and grab a watch or timer (or just count to yourself). Here we go!

Angela’s 5 Minute Energy Reboot

First Minute: Jog in Place


I like to call this the Standing Trot. That’s because a trot is easy, and that’s the point — you shouldn’t be overdoing it.

If you’re getting hot, it’s not a trot.

We’re waking ourselves up, not wearing ourselves out! Just a nice, easy trot for 1 minute. That’s the ticket.

Modification: You don’t even have to stand!

Do it seated. Move your legs and arms like you’re running while seated upright in a chair. If you feel silly while doing this, just keep going anyway.  Have a chuckle about it if you need to. Heck, I do all the time!

Alright, when the clock strikes one minute, let’s hop into the second energy-reboot move!

Second Minute: Classic Crunches


If your abs are stronger, you’ll stay young longer.

A strong core is essential to maintaining mobility and eliminating back pain.

Lay on your back with your spine straight and your knees bent and focus on lifting your head and shoulders up with your abs — you don’t need to sit all the way up.

Modification: If regular crunches bother your back, try a supported crunch instead…just rest your calves on a chair or bench with your knees bent at a 90 degree angle. Do crunches in this position to ease pressure on your spine.

Alright, two minutes down!

Now, on to the next energy-reboot move.

There were only two exercises you needed to do if you wanted to work all your muscle groups: 1) Pushups or planks; 2) Squats.

And these are your next two moves…

Third Minute: Simple Plank


Planks are great because they engage all your muscles at once… yet don’t require any movement!

To do a plank, simply get into a “push up” position (top of the push up) and hold it. Keep your back straight, abs pulled in, hands directly below the shoulders, arms straight.

DON’T WORRY: It is very normal not to be able to hold a plank for a full minute without stopping. So, take several breaks if you need them! Again, we’re just recharging here.

Modification: If you need to take some weight off, lower your knees to the ground. Just make sure to keep your upper body engaged and straight.


This was the famous healthy and exercise icon Jack LaLanne’s #1 favorite exercise: squats.

Fourth Minute: Essential Squats


I do squats every morning and every night to strengthening my lower body & core at the same time.

Here’s how to do squats the right way:

Stand with your feet a little wider than hips distance apart, parallel to one another. Inhale, engage your abs, and slowly bend your knees – keeping your chest forward and head lifted.

Bend as deeply as your mobility will allow, then return to standing by engaging your glutes. Do as many repetitions as you can in one minute, focusing on keeping your legs parallel and your abs engaged the whole time!

Alright, 4 minutes gone! Last minute…

Fifth Minute: Meditation


You thought it was going to be another move, didn’t you? Nope!

You’re done moving…  so let’s bring your heart rate back down.  Now that your body and brain are awake, it’s time to sweep away the mental clutter.

And don’t skip this step. It is vital to reboot your mind and body!

Start by either sitting straight or lying on your back, and focus on breathing in deeply… and breathing out and releasing. You’re relaxing your body with each exhale…

Whenever your mind starts to wander… let the thought go and focus back on your breath.  After a minute, you’ll be refreshed, alert, and energized…

Alright, 5 minutes up! How do you feel? Clearer? Awake?

Welcome back to the land of the alert. Your reboot is complete. I hope you had fun.

Use this routine any time you need to reboot and boost your energy. I know I do!

And stay tuned to this Newsletter/Blog for plenty more handy day-to-day tricks like this. You can visit my website for a look at other programs I offer to help you get the maximum benefits of health and wellness. Join me by visiting or 

Looking to see you SHINE…

Healthy Eating on the Go


How to fuel your body for better health and more energy 

even when you have a crazy busy schedule.

One of the biggest struggles that most people face today is a hectic schedule, especially during the holiday season.

We’re so busy that it makes eating healthy a real challenge. Quick and convenient foods end up taking the place of healthy, nourishing food when we’re on the go, go, go all the time.  These less-than-ideal food choices put us on the hamster wheel of experiencing low energy, weight gain, and potential health problems.

What if I told you it didn’t have to be this way? You don’t have to be a slave to your schedule and resort to fast food or processed foods on a regular basis.

It’s possible to eat healthy foods, even with a jam-packed schedule. It just requires a little bit of pre-planning to ensure success. You’ll feel better, have more energy, and your waistline will thank you too.

When you start fueling your body with healthier choices, you’ll probably also find that you don’t have that 3 PM slump or need that afternoon caffeine boost. (These are a couple of added benefits many of my clients experience, and they’re always pleasantly surprised).

I’ve included a list of healthy snack ideas to get you started, so keep reading.

Eating Healthy When You’re Not Home

There are plenty of circumstances that will take you away from home, and make it more challenging to eat healthy food. Take the time to plan ahead and you can relax knowing that you won’t be derailing your healthy living efforts by consuming empty calories that only make you hungry again a short time later.

Daily Errands and/or Kid’s Activities

Most of us spend several hours in our vehicles every week running errands, stuck in traffic or shuttling kids back and forth between activities. If we don’t plan ahead, it is easy to fall into the trap of swinging through the closest drive through when you (or your family) are hungry.

Don’t wait until the point that you’re starving to make food choices, as this will almost always lead to bad decisions. Instead, plan ahead, so you don’t have to rely on your willpower alone to keep you on track. Pack easy to carry healthy snacks, and keep them in either your purse or your vehicle. This way you always have healthy choices right at your fingertips.

Road Trips

Just because you’re on vacation, doesn’t mean you should take a total hiatus from your health goals. You can still live a healthy lifestyle on road trips by packing healthy foods to eat in the car. You can pack a cooler to keep handy so you have easy access to snacks while on the road. If you’re planning on stopping at rest areas along the way, pack a nutritious picnic lunch to eat before you head back out on the next leg of your trip.


Even though you can’t pack liquids in your carry-on bag, there are still plenty of options for what you can bring. You can pack wrapped whole food snack bars, nuts, seeds or even pieces of fruit in your personal items bag. With a little creative planning, you can keep your nutrition on track, and save yourself a bundle of money you would have otherwise spent on pricey (and often unhealthy) airport food and snacks.

Foods That Are Easy to Pack

The following items are all easy to prepare, and convenient to take on the go. Feel free to experiment, and find out which snacks best fit your preference and lifestyle. Mix and match options to see what works for you.  Be sure to keep any perishable foods in a cooler or use an ice pack.

  • Baby carrots and cucumber slices with hummus
  • Sliced or whole apples with nut butter or sun butter
  • Clementine or mandarin oranges
  • Grapes
  • Sliced or whole pears
  • Smoothie (if you plan to drink it within 30 mins or so)
  • Nuts and raisins (you can make your own trail mix)
  • Pumpkin seeds (pepitas) and/or sunflower seeds
  • Whole Food Snack Bars (such as Larabar)
  • Sandwiches or wraps
  • String cheese or cheese cubes
  • High quality beef jerky
  • Cut-up rotisserie chicken (keep cool with an ice pack)
  • Hard boiled eggs

Make the Most of Technology

Almost everyone has a smartphone with them at any given time. You can use this readily available technology to your advantage. Keep your food choices healthy when you’re on the go by utilizing apps that make healthy living easier.

“Healthy Out” is a handy app to keep your nutrition on track when eating out. You can search by tags like meals under 500 calories, paleo, heart healthy, and more. Download the app for iOS or Android to find restaurant meals that fit your needs.

If anyone in your family is gluten intolerant, it may be a challenge to find restaurants that serve gluten-free meals. You can use the app called “Find Me Gluten Free” to help find restaurants with gluten free offerings in your vicinity.

Make Midweek Meals Easy

Just because you have had a busy day doesn’t mean you have to resort to fast food or processed foods for dinner. With a little forethought, you can make sure your family has healthy meals ready to go when you walk in the door.

With the advent of Pinterest, you now have thousands of healthy crockpot meal ideas available for free. Do a quick search and see what recipes may interest you and your family. If you prep everything the night before, or even earlier in the morning, you can come home to a delicious home-cooked meal that is ready to serve.

Other helpful website for crockpot recipe ideas is and

TIME SAVER TIP:  Cook Once, Eat Twice! Batch cook and plan for leftovers. When you do have time to cook, simply double the recipe and set the extras aside to use later in the week on a particularly busy day. It takes very little extra effort to double the recipe, and you will reap the benefits of time savings later in the week.

Make Healthy Eating Strategies Work for You

Even with a busy schedule, you can still make sure that you are eating healthy, nutritious meals. By putting in a little bit planning, you can ensure that you and your family enjoy healthy foods that support your lifestyle and your goals.

You can do this!  Let me know if I can help.


Hi, I’m Angela Sidlo, an Integrative Nutrition Certified Health Coach. I’m also a Certified Reflexologist and Holistic Aromatherapist with a thriving practice on the Oregon Coast. My commitment to helping you reach your health and wellness goals is what my business is all about. Please feel free to contact me about a program tailored to your specific needs and goals. email: Websites: or I look forward to working with you.

5 Steps to Making the Perfect Salad

My husband always asks me, “Is salad a meal?” To that I say, “Hell YES!” And I’ll show you just how to make salad something you CRAVE! My standard for a healthy meal is PFF – Protein, Fat and Fiber. Build a salad with these 5 tips and salad IS a meal!

The past 21 days I have eaten a pound of vegetables a day as I guide an Awesome group of women through a Hormone Balance Detox program I put together. Salads have really become a welcome part of my day so I’m excited to share with you what goes into the perfect salad and how to find variety and nutrient density in salads.

  1. Start with a Leafy Base – Find seasonal greens at your local farmers market or cooperative grocery. Kale, spinach, arugula, romaine, red leaf, firsee, sorrel and swiss chard are all great choices. If some of those sound foreign to your palate, go out on a limb and try something new.
  2. Pick Healthy Fats – Avocados, coconut or olives add richness and nuts and seeds like sprouted sunflower, sprouted pumpkin, almonds, walnuts, cashews, hemp heart seeds and pecans, add a healthy crunch packed with key minerals and nutrients.
  3. Add Herbs & Sprouts – Pea shoots, sunflower sprouts and alfalfa sprouts take nutrient density to a new level. I call it “Nutrition Addition”. Adding herbs like cilantro, dill, mint or lemon thyme kick the flavor up a notch too.
  4. Eye Popping Extras – I always tell my clients to eat from the rainbow. Include vibrant colored fruits and veggies in your salads. Red Cabbage, beets, carrots, bell peppers, tomatoes, blueberries, apples, pears and strawberries.
  5. Dress it all UP – the sky is the limit when it comes to salad dressings but keep it simple with good quality ingredients.Use good fats like extra virgin olive oil, tahini, miso paste, dijon mustard, lemon juice, apple cider vinegar and sea salts. I have several “go to” salad dressings that I will share.

ALWAYS select the best quality ingredients. Choose non GMO, organic foods. the fresher the better. I love my local coop grocery store!

Make your own salad dressings. Store bought dressings are loaded with sugar, bad fats and chemicals which defeats the purpose of eating a really nutrient dense healthy salad, right?! It’s quick and easy to make your own and if you make a few at once and store them in the fridge, you always have a nice variety.

If you are a meat eater slice some grilled chicken, shrimp, smoked salmon or hard boiled egg on top.

The Recipes

Avocado Dressing

I love this dressing tossed with roasted root veggies img_1757

1 avocado

1 clove garlic chopped

juice of 1 lime

1/4 cup olive oil
1/2 tsp salt

1/4 tsp black pepper

Blend all ingredients in a blender

Store in refrigerator

Lemon Dijon Dressing

I love this dressing on poached salmon or halibut            img_2081

1/4 cup lemon juice

3/4 cup olive oil

2 T dijon mustard

1 tsp salt

1/2 tsp pepper

blend or whisk vigorously

(sometimes I add a bit of tumeric to this as well for anti-inflammatory)

Yogurt dressing

I love this dressing on spinach greens with walnuts and strawberries

IMG_18601 cup plain unsweetened sheep, goat or greek yogurt

juice of 1 lemon

2T chopped nuts (I like walnuts, hazelnuts or pistachios)

1/4 tsp sea salt

1 T maple syrup

Blend and refrigerate


For more recipes and tips of healthy living click HERE and sign up for the newsletter.


Life’s too short – Eat Dessert First!

I know you are probably thinking, “What the heck is a Health Coach pushing desserts for?” Right??!! Well I’m very much a fan of dessert so I wanted to share one of my new favorites. You see, if and when I indulge in dessert I want to make absolutely sure that it is full of good-for-you ingredients. So when I was getting ready for house guests (who are also Health Coaches), I wanted to have something extra healthy AND delicious.

Dairy-Free Raspberry Cheesecake

from Even More Delightfully Free by Tracy Hill

Makes 1  9 inch pie

4 cups raw unsalted cashews

1/4 cup coconut oil, melted

1/2 cup raw honey

3/4 tsp liquid stevia

1 1/2 tsp vanilla

1/2 cup plus 1 tsp fresh lemon juice

1/4 plus 1/8 tsp sea salt

1 cup fresh raspberries or 2 cups frozen, thawed + fresh raspberries to garnish

Measure 4 cups of cashews and soak them in 3 1/2 cups filtered water overnight. This allows the nuts to soften and give a much creamier texture. Rinse and drain well. Place on paper towel and pat dry.

Put the nuts in a blender with all ingredients EXCEPT the raspberries. Blend on high for 1-2 minutes, scraping the sides occasionally, until soft and creamy. Pour half of the mixture into the pie dish. Add the raspberries to the blender with the remainder of the mixture and blend until smooth. Fill the rest of the pie dish up. Cover and refrigerate for at least 8 hours. Garnish and serve.

Optional Garnish: Shavings of dark chocolate or a raspberry glaze.

Sweet Nut Crust

from Even More Delightfully Free by Tracy Hill

Makes 1  9 inch crust

1 cup plus 2 T brown rice flour

2 T Tapioca flour

1/2 cup almond flour

1 tsp sea salt

1 1/4 tsp xanthan gum

1/4 cup plus 2 T coconut oil, melted

1/4 cup coconut nectar

1/2 tsp liquid stevia

1 T cold water

1/3 cup finely chopped almonds

1/3 cup finely chopped walnuts

Preheat oven to 350 degrees. Brush a 9” pie plate with grapeseed oil. In a medium bowl, whisk flours, almond meal, salt xanthan gum together. Add the coconut oil. Mix well, using a large spoon, taking time to press and stir dough until it becomes consistently moist. Add the coconut nectar, stevia and water. Stir until well combined. Stir in nuts and knead dough a couple of times with your hands. Turn dough into the prepared pie plate. Pre-bake 16-18 minutes until the edges turn golden brown. Cool completely on a cooling rack.

My guests were delighted and so was my husband. We enjoyed a healthy meal and healthy dessert along with a kombucha toast to future Health & Wellness.

img_1977   If you want to learn more about Health & Wellness visit my website and learn how we can work together.

Summertime Hormone Balance Recipes you will LOVE!

August 23rd, 2016

In the past two years I have spent a considerable amount of time learning to listen to my body, to try to understand and piece together the process of how body, mind and spirit communicate seamlessly in an ongoing, ever evolving symphony of maintaining homeostasis. Sometimes these observations are an internal “knowing” and sometimes I discover something by observing external signs in my environment. What I’ve discovered is that our hormones drive all of our bodily functions as well as our emotions and if they are not balanced, the navigation system that takes us through life is very disjointed.

Recently I planned a cooking class for students who wanted to learn how to eat better and keep unruly hormones in check. I was on my way to the Coop Grocery to pick up some supplies for the class. As I crossed the bridge into town, the tide was out and various flocks of birds were on the tidal flats foraging for food. I watched them and realized they were part of the natural order and foraging for food, reproducing and raising their young was their sole purpose in life. Following that train of thought in the midst of planning my cooking class made me realize that as a culture we no longer forage for what sustains us. We rely on huge agricultural businesses and an elaborate transportation system to bring food to us and place it in delightfully appealing displays in air-conditioned supermarkets. The process is void of anything closely related to the natural order. Small children think milk comes from cartons because they have never been to a farm to see a cow being milked. Recently, a local grade school boy was introduced to an eggplant in a food education class. He innocently exclaimed, “Wow, I always wondered where eggs come from!”

I decided that I wanted to take my class to a different level, to get more than a bunch of recipes and a great meal. It was important that they have a connection to the food, to know what it was doing for their bodies so that they could make good decisions when shopping for nourishing foods to balance hormones. I also wanted them to learn to reconnect with the earth in a way that put them back in the flow with nature. We did a garden tour around my raised beds before class and foraged for tender greens of lettuce, chard, kale and spinach along with herbs of lemon balm, calendula petals, lemon verbena, nasturtium flowers, sorrel leaves and violet blossoms. Butterflies fluttered among us and bees buzzed around. Birds chirped as we foraged, reconnecting with a part of us that has been forgotten, lost in our daily routines. The salad was amazingly beautiful and had a savory taste of a connection to earth, rekindled.

Today I will share with you how that class brought land and sea together to create a beautiful hormone balancing meal, foraging in the garden for tender greens and herbs, sharing stories and laughter and connection with others as we all navigate this beautiful life that we are given. Enjoy the recipes and feel free to share them and to comment.

Side note: A word about MCT oil. You will see Medium Chain Triglyceride, known as MCT oil used or suggested in several of the recipes. Some of you may think, what the heck is MCT oil. I know I did when I first saw it. MCT is derived from coconut and palm kernel oil. It is an oil that is more easily and rapidly digested than other fats. They require lower amounts of enzymes and bile acids for intestinal absorption. MCT oil is metabolized very quickly in the liver thus giving you more energy and less storage as fat. This oil also has a high heat tolerance so you can sauté with it. This amazing oil boosts metabolism and turns into energy not fat in your body. Cool right? I love this oil! A word of caution though, introduce MCT oil slowly into your diet. If you go gung-ho at first it can cause a stomach ache.

Let’s start hormone balance by dialing down on the caffeine! Caffeine hijacks cortisol and leaves you feeling very tired before the day is over and doesn’t allow you to recuperate and restore your energy reserves at night. Alas you wake up tired, grab a cuppa to get started in the morning and begin the cycle all over again. Here is a recipe that will not only get you off caffeine but help detox your liver too. Dandelion root helps to detox the hepatic system.

Better than Coffee – Dandy Blend Latte

2 T dandy blend beverage powder (found in health food stores)

2 cups hot water

2 T ghee or coconut oil or MCT oil

2 pitted dates or 2 drops liquid stevia

dash of nutmeg

Place all ingredients except nutmeg in blender and hit puree. Pour into 2 mugs and sprinkle with nutmeg. This delicious drink will have you off coffee in no time.

Often times when hormones are not balanced we get cravings. I know I do. When those cravings hit it makes us angry and irritable. When this happens, take a moment to stop and listen to what may be deeper. Breathe deeply and go below the surface and listen. Are you thirsty and your body is asking for hydration? Are you tired and your body is asking for more energy? Are you searching for spiritual nurturing? These can all be the root of cravings. If you are just down right HUNGRY here is a recipe that can sustain you until you figure out the rest of it. Cashew butter protein balls are loaded with nutrient density. A handful of cashews is equal to a dose of Prozac for depression. Yes that’s right cashews help stave off depression. Full of good fats, they help support brain health.


photo by Angela Sidlo

Cashew Butter Protein Balls

Makes 12

3/4 cup raw cashews, soaked overnight

2 T coconut oil, melted or MCT oil

1/3 cup unsweetened shredded coconut

1/3 cup almond flour

1/2 tsp cinnamon

1 tsp vanilla

2 T water

1/2 cup dried chopped cranberries or cherries

Drain the cashews, place all ingredients in food processor and blend until cashews are chopped and smooth and mixture has stiffened. Form into balls and place in freezer.

Hormone balance using root vegetables helps keep insulin levels in check, boost progesterone and metabolizes estrogen. This delicious summer salad will have you coming back for seconds on salad! Juicy ripe peaches on the grill are a real treat anytime.


photo by Sadie Laurenti Whitley and Wendy J. D’Agostino

Grilled Peach & Beet Salad with Hazelnut Yogurt Dressing

Serves 6

1 1/2 lbs. beets boiled, peeled and chilled

3 ripe peaches

1 cup vanilla sheep milk yogurt

5 T hazelnuts

1 1/2 tsp lemon juice

grated lemon rind

1/2 tsp sea salt

1 T olive oil

1/4 tsp pepper

2 T chopped cranberries

4 cups dark leafy greens

fresh mint leaves or basil

Prep the beets by cutting the tops & bottoms off and boiling in water until tender. Allow to cool and slip off the skins and chill. Cut in to bite size pieces & sprinkle with 1/4 tsp salt.

Combine yogurt, 3 T chopped hazelnuts, lemon juice and 1/4 tsp salt and blend in food processor. Refrigerate.

Cut peaches in half and remove the pit. Lay face down on an oiled grill until properly marked. Cut in bite size pieces and toss with beets.

To assemble salad, make a bed of greens, Place beet and peach mixture on top of greens and drizzle with dressing. Top with a few dried cranberries and remaining hazelnuts. Garnish with mint or basil leaves.

This final recipe is where land and sea meet in perfect harmony and hormone balance. Hazelnut coconut crusted rock fish offers a perfect protein and omega fatty acids to feed your brain and get hormones firing correctly. Fish is also a heart healthy food and keeps insulin in check. Using hazelnut and coconut creates a gluten-free crispiness and gives your body fiber and added nutrients and minerals.

photo courtesy of Pinterest

photo courtesy of Pinterest

Hazelnut Coconut Crusted Rock Fish

1 cup hazelnut flour

1/2 cup unsweetened coconut flakes

1/2 tsp salt

1/2 tsp black pepper

1 1/2 pounds rockfish

1 large egg

2 T coconut oil or MCT oil

Combine hazelnut flour, coconut, salt & pepper in a small bowl and mix.

Rinse fish and pat dry. Cut into 1 inch strips.

Beat the egg in a separate small bowl.

Submerge fish in egg wash and roll in dry mixture.

Heat coconut oil over medium heat in large skillet

Fry fish 2 minutes on each side or until opaque in the center.

All of these recipes and tips are part of a 5 week Hormone Balance Reset Program that I teach. If you want to join the next Hormone program email me at or fill out the form and you can join us for a life changing experience to balance hormones and become a happier, healthier YOU!

Visit my website at and explore all the ways we can work together to bring health into your life and the lives of those you love and care about.

Navigating Your Way to Good Health

In celebration of the Astoria Regatta this week I thought I would bring you a nautical theme. A few days ago I was aboard the Tourist 2, one of the original ferry boats that brought people back and forth across the Columbia River before the Megler bridge was built 50 years ago, and as I held the wheel up on the top deck I thought of the parallels between this little ferry boat navigating across the sometimes choppy and uncertain waters of the mighty Columbia and the uncertainty of navigating our own way to good health through the murky waters of medical issues and trying to understand our bodies.


Aboard Tourist 2 in Astoria, OR

I’ll be speaking at the Extraordinary Living Conference at Clatsop Community College in Astoria, Oregon on September 10th about how to be an advocate for your health and how to navigate the waters on a pathway to wellness. This subject has excited me for many years and I have built my wellness practice on the foundation of helping people to have a full, healthy and vibrant life.

So let’s get started! I have a list of 5 things that will help you calm the waters and provide smooth sailing to good health.

  1. Let’s get HONEST. Be honest with YOURSELF about your health. Be honest with your PHYSICIAN about your health. It’s hard to admit that you might not be in the best physical or mental state that you would like to be. Looking at yourself naked in the mirror can be challenging to face. But being honest about it is the first step to wanting to do something about it. Honesty with your primary care physician is vital to establishing a relationship that leads to health.
  2. Find the right doctor. Remember, you are in charge of advocating for your health. Take time to interview several doctors and ask questions about how they relate to, and what they offer to their patients. You want your primary care physician to take the time to listen to your needs and questions and help you find answers.
  3. Have someone accompany you to your appointments. This is the time you may want to seek out a health coach. Having another person there to take notes or listen and ask more questions will help assure that you are getting the care you need. It can be overwhelming at times when dealing with multiple health issues.
  4. Do your own research. It’s the 21st century! The internet provides access to research data, medical journal reports and studies and so many ways to find out more about a certain condition or other resources and alternative methods to achieving good health. Don’t be afraid to take your finding to your appointment and discuss them with your doctor.
  5. Seek out all the various options available in your area to reach optimum health. Perhaps it’s a tai chi or yoga class, water aerobics or a group of friends that get together and walk on a regular basis. Get to know the integrative therapists in town. Reflexology, massage, aromatherapy and acupuncture are all modalities with strong evidence of bringing health and balance to the body.
  6. Try something new. Maybe a new food or an alternative healthy practice such as a float tank experience, meditation or the use of a far infrared sauna. My favorite is Prana Wellness Center in Astoria, Oregon. They have an amazing selection of integrative therapies to explore in a beautiful setting.

As you navigate your way to optimal health and vitality, remember to be kind to yourself, honor what your body is able to do today and surround yourself with others who want the same. Keep your hands firmly on the wheel and smooth sailing will follow you.

You can explore more at my website

What is Functional Medicine?

Hello Wellness Warriors!

As you know, I’m always trying to help you navigate the Waves to Wellness and I keep hearing the term Functional Medicine. SO here is some informatin I found to  help explain it a little bit better and assist you in making better choices for your own health care.

What is Functional Medicine?

It’s a science-based, natural way to become healthy again.

Functional Medicine is patient-centered medical healing at its best. Instead of looking at and treating health problems as isolated diseases, it treats individuals who may have bodily symptoms, imbalances and dysfunctions.

As the following graphic of an iceberg shows, a named disease such as diabetes, cancer, or fibromyalgia might be visible above the surface, but according to Functional Medicine, the cause lies in the altered physiology below the surface. Almost always, the cause of the disease and its symptoms is an underlying dysfunction and/or an imbalance of bodily systems.


Named diseases are just the tip of the iceberg. Below the surface, according to Functional Medicine, are the real causes of a patient’s health problems.

If health care treats just the tip of the iceberg, it rarely leads to long-term relief and vibrancy. Identifying and treating the underlying root cause or causes, as Functional Medicine does, has a much better chance to successfully resolve a patient’s health challenge.

Using scientific principles, advanced diagnostic testing and treatments other than drugs or surgery, Functional Medicine restores balance in the body’s primary physiological processes. The goal: the patient’s lifelong optimal health.

How Functional Medicine Heals a Key Health Care Gap

Today’s health care system is in trouble because it applies a medical management model that works well for acute health problems to chronic health problems, where it is much less successful.

If you have a heart attack, accident or sudden lung infection such as pneumonia, you certainly want a quick-thinking doctor to use all the quick-acting resources of modern medicine, such as life-saving technology, surgery and antibiotics. We are all grateful about such interventions.

However, jumping in with drugs, surgery and other acute care treatments too often does not succeed in helping those with chronic, debilitating ailments, such as diabetes, heart disease or arthritis. Another approach is needed.

The Two-Pronged Healing Approach of Functional Medicine

To battle chronic health conditions, Functional Medicine uses two scientifically grounded principles:

  1. Add what’s lacking in the body to nudge its physiology back to a state of optimal functioning.
  2. Remove anything that impedes the body from moving toward this optimal state of physiology.

Plainly put, your body naturally wants to be healthy. But things needed by the body to function at its best might be missing, or something might be standing in the way of its best functioning. Functional Medicine first identifies the factors responsible for the malfunctioning. Then it deals with those factors in a way appropriate to the patient’s particular situation.

Very often Functional Medicine practitioners use advanced laboratory testing to identify the root cause or causes of the patient’s health problem. Old-fashioned medical diagnosis helps too, in the form of listening carefully to the patient’s history of symptoms and asking questions about his or her activities and lifestyle.

For treatment, Functional Medicine practitioners use a combination of natural agents (supplements, herbs, nutraceuticals and homeopathics), nutritional and lifestyle changes, spiritual/emotional counseling, and pharmaceuticals, if necessary to prod a patient’s physiology back to an optimal state. In addition, educating the patient about their condition empowers them to take charge of their own health, ultimately leading to greater success in treatment.

Treating Symptoms Versus Treating the Person

In the dominant health care model today, medication is used to get rid of people’s symptoms. If the patient stops taking the medication, symptoms generally return.

Functional Medicine approaches health problems differently. Instead of masking the problem, it aims at restoring the body’s natural functioning. Although Functional Medicine practitioners may prescribe pharmaceuticals, they are used to gently nudge the patient’s physiology in a positive direction so the patient will no longer need them.

For example, conventional doctors would normally prescribe pharmaceuticals like Prilosec, Prevacid or Aciphex to treat acid reflux or heartburn. When the patient stops taking such drugs, the heartburn symptoms come back. In contrast, a Functional Medicine practitioner might find that a patient’s acid reflux is caused by Helicobacter pylori bacteria. Eradicating the Helicobacter pylori might very well lead to the end of heartburn symptoms, permanently.

It’s also important to note that in Functional Medicine, treatment for similar symptoms might vary tremendously for different patients, according to their medical history and results of laboratory tests. Factors that can come into play in producing the same symptoms include toxic chemicals, pathogenic bacteria, parasites, chronic viral pathogens, emotional poisons like anger, greed or envy, and structural factors such as tumors or cysts.

The Roots of Functional Medicine

sir wm osler

Sir William Osler, Functional Medicine Pioneer

You may be surprised to learn that Functional Medicine isn’t new. It actually represents a return to the roots of modern scientific medicine, captured in this statement by Sir William Osler, one of the first professors at Johns Hopkins University School of Medicine and later its Physician-in-Chief: “The good physician treats the disease; the great physician treats the patient who has the disease.”

Another important saying by Osler is “If you listen carefully to the patient, they will tell you the diagnosis.” This encapsulates the importance placed in Functional Medicine on taking a thorough history from the patient.

Your Experience of Functional Medicine

Patients often feel their Functional Medicine practitioner is leaving no stone unturned in their relentless research to pinpoint the causes of a particular patient’s symptoms.

When you consult a Functional Medicine practitioner, the first step is always your history. Practitioners are trained on how to unravel and make sense of a complicated story. Often clues in the story lead to the identification of key imbalances.

The next set of clues comes from a comprehensive physical examination, which includes many nearly forgotten examination procedures used by famous diagnosticians (both living and long gone), such as chapman reflex points, ankle brachial reflex and nail inspection.

The final set of clues comes from advanced laboratory testing. Innovative, cutting-edge lab tests help the practitioner look deeply into a patient’s physiology to identify how it has been compromised and how physiological balance can be restored.

After diagnosis and treatment, a Functional Medicine patient can expect his or her symptoms to diminish in severity, with a renewed sense of well-being and significant increase in health and vitality.

While there is no substitute for face-to-face treatment from a trained Functional Medicine practitioner, this site educates you on the Functional Medicine perspective and on the kinds of clues and treatments that may be key to restoring you to optimal health.

(This information was shared, in part from a blog post by Dr. Sara Gottfried)

I wish you all a Healthy and Happy day. Remember Health is an Inside Job!

Be Well! Angela

Hansen Family Wellness Warriors

HansenFamily   Hansen Family Interview

As you all know I am always interested in asking people I meet, Where Does Wellness Begin? Well I am very happy to say I found a family that not only began their journey to wellness but they are LIVING WELLNESS every day! Richard, Margarita and their two beautiful daughters, Briana and Mayra are living the dream on the north coast of Oregon. They moved here about 2 1/2 years ago from Dallas, Texas. Richard had battled mental illness and weight issues for many years. He was on a long list of prescription medications and not living a quality life. Margarita developed epilepsy and life was a struggle with eminent siezures. They knew they had to change something in order to get well again. This is where wellness began for them.

But wellness is a multifaceted gem and polishing it daily is part of how it begins to shine. The Hansen family began to explore many avenues. Among other herbal remedies, they use medicinal cannabis has been part of that journey. They have been creating products that help individuals deal with health issues. They began cleaning up their diets and slowly moving to a more plant based style of eating. Now the whole family is vegan. Cooking is entertainment for the family and they read cookbooks like everyone else reads novels. They also added mindfulness practices like Tai Chi and Qigong. Margarita and Richard home school their daughters but getting out in the community to volunteer and give back is part of their connectedness. I refer to these types of activities as Primary Foods, all of the tings that “feed” you that don’t come on your dinner plate. Family, Relationships, Joy, Finances, Love, Community and so many more.

All of this has given Richard back his health. He lost 160 pounds and Margarita has gotten her epilepsy under control so she can enjoy everday things again and be hopeful about the future.

Part of home schooling is educating the girls about health and wellness. They regularly watch documentaries like FED UP, FORKS OVER KNIVES, and FAT, SICK AND NEARLY DEAD. The girls say they don’t feel awkward when they are with friends who are eating chicken nuggets and drinking sodas, they just choose to put more nutrient filled foods in their bodies.

I’d like to thank Richard, Margarita, Mayra and Briana for sharing their experiences and being true WELLNESS WARRIORS in the community.

Listen to the interview and comment if you like it or want to share your story of wellness with me. If you are interested in learning more about getting healthy and catching the wave to wellness you can contact Angela at for Health Coaching services where we can work together one on one to get you to a Healthier YOU!

Love Your Liver!


Essential Oils and a Loving Liver Cleanse

Part of my Springtime awakening energy flow is a focus on cleansing and keeping my liver healthy.

In Chinese Five Element Theory, spring is the best time to do a liver/gallbladder cleanse because energies to the liver and gallbladder are rising. The Chinese believe, the liver is about action, movement and goals. During this season, we can make choices as to appropriate actions for our future. The liver “chi” or energy brings insight, vision and clarity, which are key to utilize when you are planning for the future. The Chinese say that the “liver opens to the eyes”, which implies that when you have a highly functioning and healthy liver not only do you have foresight and intuitive vision, but also that you will see clearly on a physical level. When there is an imbalance in the liver, eyesight often suffers too.

The liver is the largest digestive gland of the body and has many functions; it’s focus is with metabolism, synthesis and storage of nutrients, detoxification, balance of hormonal levels, production of body heat and bile secretion. Headaches, eye strain, muscle spasms, joint pain and menstrual problems can also be related to liver issues because the liver governs these tissues. Emotionally, there can be restlessness, inability to get things done and general agitation with liver dysfunction. One may feel compulsive and may tend to complain. The liver is considered the organ of heat and Anger is the emotion most associated with the liver.

There are many ways to cleanse the liver. A variety of herbs, fasting, massage, essential oils, castor oil packs, etc. Of course what you choose to eat is critical for a healthy liver. Restricting intake of sugar, bad fats, cholesterol and processed foods is important in sustaining vitality, as these foods tend to inhibit proper function of the liver and could possibly bring about chronic fatigue, lack of concentration, intestinal problems and increase blood pressure.

Essential oils are useful in supporting and cleansing the liver. Massaging the abdomen in a clockwise direction with essential oils in a carrier oil can encourage detoxification of the liver. A gentle rocking massage motion on the liver will help to mobilize and strengthen the organ. Salt baths with essential oils are another way of detoxing the body. Foot Reflexology is effective in detoxifying the liver through pressure points on the feet. Full body massage can stimulate the production of red blood cells, cleanse the acids from the tissues and balance the liver as well.

Some oils that have been proven as beneficial to the liver are:

Clary Sage also helps with menopausal symptoms and can help ease nervous tension and anxiety. Clary Sage has the ability to bring anger up to be released (liver imbalance is associated with the emotion of anger) so use clary when it is appropriate to vent emotion.

Cypress is warming and uplifting – just what a fatigued liver needs! It aids in relieving achy muscles, abdominal cramps and menstrual challenges. It also soothes menopausal symptoms (one of the liver’s function is keeping hormones balanced).

Helichrysum is a wonderful oil for a tired and sluggish liver. It helps stimulate production and regeneration of new blood cells. It is also effective in detoxifying from drugs and tobacco use.

Lavender and Rose are essential oils to help calm down the liver’s anxiety and aggression. They can help relieve headaches, migraines, pains in the body and most liver complaints by soothing tensions and alleviating stress.

Lemon is a great internal and external cleanser. A happy liver loves fresh lemon juice in water, ingested daily. The essential oil can be applied to the skin and absorbed into the body, which then rejuvenates and clears stagnation of the liver, promoting healthy blood cells and tissue growth.

Rosemary enlivens the spirits and stimulates the mind and body. It is a liver and gallbladder stimulant and detoxifier.

Liver Detox Essential Oil Recipe.

2 oz. carrier oil such as Sweet Almond Oil or Grapeseed Oil, 8 drops Lemon, 4 drops Lavender, 3 drops Rose, 3 drops Cypress, 2 drops Rosemary.  Mix carrier oils and essential oils together and store in a dark glass container. Apply to abdomen several times daily. Rubbing in a circular motion over liver.

Dietary considerations: Avoid Caffeine, alcohol, soda pop, sugar and refined or processed foods. Drink plenty of water.

Dark Green Vegetables are beneficial to cleansing the liver as well. Parsley, kale, chard, watercress, cilantro, dandelion greens, beet and beet greens to increase liver function. Juicing these vegetables and adding a drop of lemon essential oil can kickstart a liver cleanse.

Create a Healthy YOU as you ride the wave to Wellness!

Wellness Wisdom Tips from Angela


Riding on the Oregon Coast. SO lucky to live here!!

Welcome Welcome Welcome, Wellness Warriors! Spring is definitely here and now is a good time to do some spring cleaning with your diet and lifestyle. I’m here today to show and tell a bit about my secrets to health and wellness. If any of this inspires you or if you have questions, please leave a comment at the end and we can keep this conversation going.


Krill oil, vitamin D (I live on the Oregon Coast!) and a probiotic .


Morning cup of Dandelion Root Tea, it’s a great liver cleanse (we all need this)


Scrambled eggs with zucchini, onions and spinach. Sliced 1/2 avocado & quinoa. I’ve also been known to have a hearty soup for breakfast on occasion.


Organic honey,  arnica/st. john’s wort oil, lavender essential oil, colloidal silver and epsom salts.


Tai Chi – Yang Style  with Qigong warm-ups

  • DAILY I…….

Get out in nature. Whether it’s hiking or gardening or walking the dog, get out and move!

  • ON TAP:

Filtered water! I have the Berkey filter and homemade Kombucha (my husband makes the BEST)


Kale Chips, Nuts (raw cashews are my fave), avocado, cherry tomatoes, jicama and daikon radish (those things are seriously tasty!) – no cooking and full of nutrients.


ALWAYS ask for salad dressing on the side, then only use 1/2 and dress it yourself. Avoid ordering fried foods or items that have sauces, they are usually packed with bad fats, gluten and dairy.


A big stir fry with a rainbow of colorful veggies in it.


Diets NEVER work, Lifestyle changes DO! We are all different – find an “eating style” that is right for you.


My latest read was “Tales of a Female Nomad, Living at Large in the World” by Rita Golden Gelman. It was adventurous and made me realize food, relationships and having a sense of community are universal. We should connect to our communities more and share good food in the process.


Dr Aviva Romm. She ROCKS!

Vani Hari  know what’s in your food!!

Dr. Mercola and Dr. David Katz check them both out online


Chew your food! It creates mindfulness and helps break down food for digestion.


Eat local and eat seasonal. Join a food coop and support community sustainable agriculture.


Refined sugar!


Deep Breathing


Any hot springs! I love a good soak in nature.


Laughter is the best medicine


Bicycling and Tai Chi (Can I have two?)


Dieting. The word DIET has the word DIE in it. I’ve never known anyone who we successful in the long run on any DIET.


Stirfry. A good dish should never take more than 20 minutes to prepare.


  • KALE, Asparagus, mushrooms, onion, red bell pepper, broccoli, chicken or tofu
  • toasted sesame oil, tamari sauce

Chop veggies bite size

Heat toasted sesame oil in wok

Add veggies

Cook 10 min. stirring occasionally

Add tamari sauce at end and serve. YUM!

I hope these tidbits have inspired you to incorporate one or two into your daily routine. Let me know how it goes and together we can “Ride the Wave” to Wellness.EWSAS carrots sm