Balancing Estrogen

Estrogen can be one of the most misunderstood hormones that cause women the most grief during peri-menopause and menopause. I’ll break it down and then share some foods with you that can help keep the balance.

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Estrogen is the hormone that dominates the female body. It isn’t a single biological compound though. In fact, there are several forms of this hormone. The three primary forms are estrone (E1), estradiol (E2) and estriol (E3). If that isn’t confusing enough, there are also phytoestrogens (estrogen-like substances found in plants) and xenoestrogens (chemical pollutants that mimic estrogen in the body).

The E2 hormone’s primary function is to regulate ovulation in a woman’s reproductive years. During menopause E2 levels decrease as the ovaries don’t produce any more eggs. We have over 300 estrogen receptor sites in the body and this dominating hormone plays a role in over 400 bodily functions. Many of these functions include mood, energy production, muscle strength, intestinal function, libido, brain function, and bone density.  So you can see how things can get a little wonky if your estrogen levels are either too high or too low. E2 helps the body absorb minerals, decreases LDL cholesterol, increases HDL and balances triglycerides, which reduce your risk of heart disease. If E2 levels are too high, you have an increased risk of uterine and breast cancers. When E2 levels are too low, which is common in menopause, you can be at risk for difficulties with sleep, fatigue, memory issues, depression, and increased risk of blood clots.

E1 is the main form of estrogen produced after menopause. The ovaries ask the liver, fat cells, and adrenal glands to assist in the production of E1. If your liver is sluggish and your adrenals are taxed, it makes this job more challenging. During a woman’s reproductive years the body converts E1 to E2, but after menopause, this conversion ceases. 

E3 is a milder form of estrogen and its primary function is to protect the intestinal tract, vaginal lining, and breasts. Studies show that vegetarian women have higher levels of E3 and lower rates of breast cancer.

Taking synthetic hormone replacement therapies can put you at risk for breast cancer and heart disease. This is why I always look to food, lifestyle changes, and supplements first.

3 Foods to Balance Estrogen

Cold-pressed Virgin Coconut Oil provides the body with lauric acid, a medium-chain triglyceride, which improves hormone production, overall cholesterol levels, skin health, and much more!

Kale, and other dark leafy greens like spinach, provides the body with a boost of natural magnesium, an essential mineral needed for over a hundred enzymatic processes including hormone synthesis. They also provide iron and zinc, which are also necessary for hormone health.

Nuts & Seeds, such as  – Ground flaxseeds and pumpkin seeds contain phytoestrogens, which work to give the body an additional boost of healthy estrogen while suppressing estradiol (E2), the culprit in most estrogen dominance situations. Sunflower and sesame seeds contain high amounts of zinc and Vitamin E, which have been correlated with a higher production of progesterone. This is critical for women who have estrogen dominance, a common problem, and need to counteract it and stabilize with high levels of progesterone. Seed rotation is one of the best ways to get hormones back on track.

A Quick and Easy Estrogen Balancing Recipe

Heat a saute pan over medium heat and melt 1 tablespoon of Cold-pressed Virgin Coconut Oil. Add a heaping handful of Kale and other dark leafy greens, plus 1 clove minced garlic and saute for 2-3 minutes. Remove from heat and top with Nuts & Seeds. Salt and pepper to taste or drizzle some coconut aminos over it and enjoy!

Other options: add clean protein and top with pomegranate seeds.

Visit www.AngelaSidlo.com to learn more ways to balance hormones with aromatherapy products, the 14-day hormone balance detox, or custom menu plans.

buffet-chicken-cooking-5938

Five Tips to Lose Sugar Cravings Naturally

Many opinions exist on what foods are healthy and what foods are not; however, most will agree that sugar is one food we should be eating less of. So, if we know that we should be eating less sugar, why is it so difficult to do so?

Humans are hardwired to crave sugar, which is a survival mechanism that worked well thousands of years ago during the period of hunting and gathering for every meal. These cravings led our ancient ancestors to nutritious foods that were key to their survival. Today, though sugary foods are often stripped of nutritional value and are highly concentrated with more sugar and less nutrition.

sugary foods

Sugar also signals the brain to release dopamine, which is the neurotransmitter associated with pleasure. When the brain releases dopamine after eating sugar, it is reinforcing this behavior leading to cravings for more sugar. Every time you act on your craving by eating a bag of cookies or a pint of ice cream, you have reinforced that behavior. So what can you do to break this cycle of sugar consumption and dopamine release?

Creating new connections in the brain with delicious and healthy foods will begin to change your habits. Here are five tips that will help break those sugar-craving habits and provide support to lose sugar cravings naturally.

1. Stay Hydrated: Drink plenty of water throughout the day. Sugar cravings can often be confused with dehydration. Dehydration can manifest as sugar cravings, so when you find yourself with a sugar craving, drink a full glass of water. Even mild dehydration can alter the body’s metabolism, so aim to drink eight glasses a day and limit soda, caffeine, and alcohol.

hydrate

2. Look for naturally sweet foods: Eat naturally sweet vegetables and fruit. These foods are naturally sweet, healthy, and delicious. The more naturally sweet foods you eat, the less sugar your body will crave because you are nourishing your body with nutrient-dense food. Incorporate naturally sweet vegetables, such as sweet potatoes, carrots, beets, and bell peppers into your meals and snacks and your sugar cravings will diminish.

sweet fruits

3. Get Some Zzz’s: Get more sleep, rest, and relaxation. The most readily available form of energy for your body is simple carbohydrates, such as sugar. For an exhausted body and mind, that equals sugar cravings. If you are chronically stressed and/or deprived of sleep, your body will crave the quickest form of energy there is, which is sugar. Strive for seven to eight hours of sleep each night to keep your body well rested and free of sugar cravings.

sleep

4. Eliminate low-fat and fat-free packaged foods: Wait? Did you say to ELIMINATE low-fat and fat-free packaged foods? Why yes, I did! Let me explain: low-fat and fat-free packaged foods contain high quantities of sugar to compensate for lack of fat, and consequently flavor, which will send you on the roller coaster ride of sugar highs and lows. These foods tend to have a lack of nutrients and when your body doesn’t get enough nutrients it will crave sugar. Choose whole, unprocessed foods for cooking and snacks, and see your sugar intake wither away.

healthy snacks5. Find sweetness in your life: Slow down and find sweetness in ways that don’t include food. Every sugar craving you have is not a signal that your body biologically requires sugar. Cravings often have a psychological component. When you identify the psychological causes of food cravings and make lifestyle and relationship adjustments accordingly, you can start to find balance and take charge of your health. When life becomes sweet enough itself, no added sugar is needed.

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Here are some of the 60-plus different names for sugar that may appear on your food labels.

  1. Anhydrous dextrose
  2. Agave
  3. Agave nectar
  4. Beet sugar
  5. Brown Sugar (light and dark brown)
  6. Cane juice
  7. Cane juice solids
  8. Cane sugar
  9. Cane syrup
  10. Carob syrup
  11. Caster sugar
  12. Coconut sugar
  13. Confectioners’ sugar
  14. Corn syrup
  15. Corn syrup solids
  16. Crystalline fructose
  17. Date sugar
  18. Demerara sugar
  19. Dextran
  20. Dextrose
  21. Dehydrated cane juice
  22. Evaporated cane juice
  23. Evaporated cane syrup
  24. Evaporated sugar cane
  25. Fructose
  26. Fructose crystals
  27. Fruit juice crystals
  28. Fruit juice concentrate
  29. Glazing sugar
  30. Glucose
  31. Glucose syrup
  32. Golden sugar
  33. Golden syrup
  34. Granulated sugar
  35. High-fructose corn syrup (HFCS)
  36. Honey
  37. Icing sugar
  38. Invert sugar
  39. Invert syrup
  40. King’s syrup
  41. Lactose
  42. Maple Syrup
  43. Maple sugar
  44. Maltose
  45. Malt sugar
  46. Malt syrup
  47. Molasses
  48. Muscovado
  49. Nectar
  50. Pancake syrup
  51. Panocha
  52. Powdered sugar
  53. Raw sugar
  54. Refiners’ syrup
  55. Sorghum
  56. Sorghum syrup
  57. Sucanat
  58. Sucrose
  59. Sugar
  60. Superfine sugar
  61. Table sugar
  62. Treacle
  63. Turbinado sugar
  64. White sugar
  65. Yellow sugar

 

Here’s to your Sweet Life!

Angela

Essential Oils that help with weight loss

Weight-loss photo (2)Maintaining a healthy body weight is often a challenge for women, especially as you get older. Your metabolism isn’t what it used to be. Maybe you have a stressful job or family demands that don’t allow you the time to prepare healthy meals. Perhaps your hormones are imbalanced and you find yourself in a daily battle with the bathroom scales. If any of these scenarios sound familiar it’s time to introduce you to the aromatic world of essential oils and their role in helping you reach your healthy weight goals, balance key hormones, and uplift your mood.

Some of you may be wondering how an essential oil can do all of that. Believe me, I was once skeptical about this as well until I began using aromatherapy to help curb sugar cravings, which was something I battled with for years. I found that not only did my cravings diminish but my mood increased and I found myself much more relaxed. It has been one of the reasons that I became an aromatherapist so I could share this information with you and help you improve your health and wellbeing.

Dieting alone often produces temporary results, and if the body feels that it’s being “starved” then the reverse can happen, creating “diet-induced weight gain.” This is the exact opposite effect you were going for and can leave you feeling lost and depressed and reaching for that candy bar you had stashed away for emergencies.

So let’s get to the good stuff! I’ve always been a big fan of portion control, eating fresh foods, and zero tolerance for processed foods as part of a  healthy weight loss plan. To support a well-rounded wellness plan with the goal of losing weight there are several key essential oils to bring onboard.

How essential oils can help with weight loss:

  • curb appetite
  • increase metabolism
  • burn fat
  • improve digestion
  • reduce sugar and carb cravings
  • detoxify the body
  • alkalize and balance
  • increase positive mood

Pink Grapefruit essential oil – In research studies, Pink Grapefruit oil helps initiate the hormone leptin or satiation hormone. This makes you feel full sooner and satisfied with eating less. Add this to a diffuser during the day to aid in healthy weight loss.

Lemon essential oil – This oil is a diuretic and supports the circulatory system. It brings focus and clarity to your intentions to lose weight and uplifts mood by supporting the nervous system. Lemon is also a mild detoxifier.

Sweet Orange essential oil – This fragrant oil is used as a digestive tonic and lymphatic stimulant to help detoxify the body. In traditional Chinese medicine, it helps to circulate stagnant Qi when it accumulates in the liver, stomach, and intestines and is considered one of the best all-around oils for the digestive system.

Fennel essential oil – This oil plays an important role in stimulating digestion, giving you a sense of fullness which helps avoid overeating. It has the ability to increase metabolism. Ancient Greek athletes would chew the seeds to help control their weight while training for the Olympics.

Geranium essential oil – As a balancing oil it has the ability to reduce cravings for sugar and carbs. Just rub this oil on the bottoms of your feet morning and night to reduce cravings.

weight loss blend-2

If you are interested in learning more about essential oils for weight loss and hormone balance you can join the Hormone Balance Detox program here.

 

Weight loss aromatherapy kit:weight loss collection

Crave Free – 1/3 oz. Roll-On  $15 value

Weight Away  – 2 oz. Spritzer     $15 value

Appetite Control Inhaler     $10 value

TOTAL     $40

Use promo code GETSKINNY and save $5

Crave Free roll-on – The perfect solution for reducing those cravings for sugar and carbs, with the added benefit of hormone balancing. The key ingredient in this roll-on is geranium. Apply to the bottoms of your feet morning and night and be Crave Free. Made with 100% organic ingredients.

Weight Away spritzer – This spritzer is not only refreshing and uplifting but has ingredients with weight-loss research behind it. The key ingredient is Pink Grapefruit essential oil. In research studies, Pink Grapefruit oil helps initiate the hormone leptin or satiation hormone. This makes you feel full sooner and satisfied with eating less. Just spritz and breathe deep before a meal and see the difference. The plant-based enzyme in this blend allows quick absorption into the skin for an added benefit. Made with 100% organic ingredients.

Appetite Control Inhaler – This inhaler aids in appetite control and reduces anxiety around dieting and food restriction. It stimulates the body to feel full and satisfied between meals while supporting healthy digestion. This blend also has essential oils in it to keep you grounded and focused on your goal and intention to lose weight. You won’t want to be without this blend for successful weight loss! Made with 100% organic ingredients.

Weight Away Blend – This blend is not only refreshing and uplifting but has ingredients with weight-loss research behind it. The key ingredient is pink grapefruit essential oil. In research studies, Pink Grapefruit oil helps initiate the hormone leptin or satiation hormone. This makes you feel full sooner and satisfied with eating less. Add this to a diffuser during the day to aid in healthy weight loss. Made with 100% organic ingredients.

Weight Away Inhaler – This inhaler is like your “power” stick. Take it anywhere and everywhere to help you stay focused on your weight loss goals, feel more satisfied with less food, and have your mood and blood sugar balanced. It contains a synergistic blend of citrus essential oils and peppermint. It’s great for the occasional detox headaches that you might experience while trying to lose weight or get off of caffeine. Made with 100% organic ingredients.

Here’s to a Lighter more Vibrant YOU!

Angela

The Versatility of Cardamom.

Spring is in the air and it’s time to open the windows and open our hearts to new beginnings and renewed energies. I’d like to share a spice with you that can revitalize your energy as we shift into Spring. Cardamom has been one of my favorite spices for a very long time. I love the smell of cardamom bread as it reminds me of Easter time and Spring. On my recent trip to Sri Lanka, I learned to appreciate it more as an essential oil because of its many healing properties.

Steenbergs Cardamom pods lg

We ate the cardamom pods in a breakfast porridge in Sri Lanka with rice and raisins. It was warm and comforting and I savored every bite. Later I would learn about how it warms the heart space. I believe that’s part of what I felt when I was eating that delicious breakfast dish. I not only felt nourished but nurtured at the same time.

Cardamom (Elettaria cardamomum) is spicy sweet, pungent with camphoraceous notes. The essential oil is distilled from the seed pods. It is an aromatic perennial shrub that can grow up to 6-12 feet high. It has strong shoots or long stems with long semi-floppy leaves. At the base, strong skinny, stick-like stems grow that produce pods or fruits that encase the cardamom seeds, as well as white-purplish flowers. It grows well in warm moist climates like Sri Lanka.

Among its many properties, it is an anti-inflammatory, antispasmodic, aphrodisiac, digestive aid, diuretic, nutritive and stimulant. Physically, it aids with acid reflux, digestive comfort, GI issues, liver function, PMS and over-exertion. Mentally, cardamom encourages concentration, relieves confusion, depression, exhaustion, nervous exhaustion, overthinking and worry. Emotionally this wonderful spice has the ability to soothe a cold heart, build confidence, relieve anxiety, restore vital Chi energy and inner passion, dispel emotional “starvation,” lack and self-neglect.

Cardamom has been used in Ayurvedic medicine in India and culinary practices for centuries. Today it is most popular in Chai tea. It has been called the “Queen of Spices.” The Greeks, Romans, and Chinese have all used this aromatic spice and Egyptians used it as a breath freshener. In my own experience, cardamom has provided emotional comfort and allowed me to open my heart and feel loved and nurtured.

CV17-lineIn my Aroma Acupoint Therapy training, I learned two specific points to apply cardamom essential oil to allow the heart to open. The first point is CV17. This point can be found on the sternum in the middle of the chest at nipple level. Place a drop of cardamom essential oil on your fingertip and then touch CV17 and hold gently and take 4-5 deep gentle breaths.

 

The second point is HT 7 on the wrist. Place 20 drops of Cardamom essential oil in a 1/3 oz. roller-ball container and top off with sweet almond oil. Apply to HT7 on the wrist to warm the heart, release lack and neglect, and invoke self-love and self-forgiveness. Reapply throughout the day.

acupuncture points for heart

Raise your vibration by using Cardamom spice and Cardamom essential oil in some of the recipes that follow, and open your heart to new experiences.

Rejuvenates the Spirit and Open your  Heart 

Ingredients:

  • 1 oz Rose Hydrosol
  • 3 drops Bergamot
  • 3 drops Neroli
  • 3 drops Cardamom
  • 3 drops Spruce
  • 4 drops Sweet Orange

Directions: Mix essential oils and add to spray bottle filled with rose hydrosol. Shake well before each use. Spritz in a room or in your car to provide an uplifting atmosphere. Breathe deeply! CAUTION: Avoid contact with eyes.

A mind/body nourishing blend to warm the heart, restore the mind and nurture the body. 

Ingredients & Materials:

  • 4 oz. glass jar
  • 1/4 oz. unscented carrier oil (for example, sweet almond or jojoba oil)
  • 3.5 oz. Epsom or sea salt

Essential Oils:

  • 4 drops Ginger
  • 4 drops Nutmeg
  • 2 drops Cinnamon Leaf
  • 3 drops Cardamom
  • 3 drops Lavender

Instructions: Add 2 oz Epsom Salt or Sea Salt to the 4-oz. jar followed by the essential oils. Mix well using a stir stick. Add another 1 oz. of Epsom salt or sea salt and mix together. Add in the unscented carrier oil and mix well. Add in more Epsom or salt to fill the jar and mix well. Label and store in a cool, dark place avoiding direct sunlight.

To use: Apply 3 tablespoons to your skin during a bath or shower, using small circular motions towards the heart to stimulate the blood and lymph circulation and exfoliate dead skin cells. This will leave skin glowing and youthful and open your heart space.

Digestive Support Eases digestion and may assist in preventing gas and bloating.

Ingredients:

  • 2 oz. unscented lotion
  • 1 drop Bergamot
  • 3 drops Cardamom
  • 3 drops Roman Chamomile
  • 2 drops Sweet Orange

Directions: Blend essential oils in 2 oz of unscented lotion.
 Rub on your belly before every meal and before bed.

Chai blend: Here is both a drink and a wonderful diffuser synergy. The essential oils of these particular plants are in their seeds, roots, and bark; all fairly hard in texture and in need of heat to coax forth the aromatic oils. As a diffuser, the warm aroma of Chai makes any nest feel cozy and inviting, also staving off a sluggish mind and negative emotions. As a drink, these aromatics have a similar effect with the added benefit of increasing digestive function, decreasing physical congestion and warming the heart. It is also a great pick-me-up in the middle of the day. If you are sensitive to caffeine this formula is just as delicious without the tea or you could use Rooibos tea that is caffeine free. I recommend keeping a pot of this going over low heat all day, adding the milk and honey to your teacup as you are ready to drink it. This is especially nice as it offers a feeling of comfort and opens the heart space as well.

Ingredient:

  • 7 cups Water
  • 1 Tbsp Fennel Seeds
  • 6 Green Cardamom Pods
  • 12 Cloves
  • 1 Cinnamon Stick
  • 1/4 inch Ginger Root, sliced thinly
  • 1/4 tsp Black Peppercorns
  • 2 Bay Leaves
  • 2 Tbsp of Black Tea
  • 3 Tbsp honey
  • 1 cup of coconut milk or almond milk

Directions: In a saucepan, combine the first eight ingredients, spices and water, cover and bring to a medium boil for five minutes. Turn off the heat and let it steep for ten minutes. Warm your brew to just below boiling and add the tea leaves. Add honey and nut milk. This recipe makes about eight cups. Note: You can find these spices here.

Inhaler: Heavenly Spice

  • 12 drops Cardamom
  • 5 drops Cinnamon Leaf
  • 10 drops Ginger

Directions: Place all essential oils on a cotton inhaler blank wick and seal. Use as often as needed to uplift, clear the heart and support your emotions.

Sesame Chai Green Smoothie. Here is a great smoothie to get your spice game on with cardamom.

Ingredients:

  • 1/2 cup Water
  • 2 Tbsp Sesame Seeds
  • 1 Tbsp Lime Juice
  • 2 cups Kale Leaves
  • 1/8 teaspoon Sea Salt
  • 1 teaspoon Ground Cinnamon
  • 1 teaspoon Ground Cardamom
  • 1/2 teaspoon Ground Nutmeg
  • 1/2 teaspoon Ground Cloves
  • 1/2 teaspoon Turmeric
  • 1 cup Frozen Blueberries
  • 4 drops of Stevia to taste as needed

Directions: Blend all ingredients, except the frozen fruit, in a high-speed blender until smooth. Add the frozen fruit and blend until creamy.

I hope that as Spring unfolds your heart will open up along with the beautiful flowers, showing the world your true authentic self and becoming all that you can be.

Happy Spring!

PMS: How to Manage it Naturally

woman-PMS

That nagging, monthly headache, backache, and bite-your-head-off responses to those around you. I know you just want to shut the world out or self-medicate with a pan of brownies or raw cookie dough. Believe me, I’ve been there! I also want you to know that this is NOT NORMAL and can be relieved and even eliminated over time using essential oils, herbs, and dietary changes.

PMS, or premenstrual syndrome, encompasses a group of symptoms that often affect women in the days prior to and up to the beginning of their menstrual flow. It can have an effect on women who are just starting their menarche, usually during adolescent years, and symptoms can continue until menopause. PMS typically affects women between their 20’s and 40’s most significantly.

Symptoms of PMS include emotional distress, mood changes, depression, aggression, anxiety, stress, and mental state alteration. Physical symptoms include fatigue, bloating, cramps, breast tenderness, low back pain, fluid retention, and headaches. PMS affects some women more adversely than others. According to Dr. Henry G. Beiler, who wrote Food Is Your Best Medicine, there are three lines of defense in the body: the gastrointestinal system, which allows you to digest food and absorb nutrients; the hepatic system, or liver, that filters toxins from the blood and intestines; and the endocrine system, which are the hormones that regulate menstrual cycles and hormone levels in the body throughout the month.

These systems work intricately with each other. When any of these lines of defense are compromised, the rest of the body suffers. Here is how your body gets “set-up” to have PMS symptoms:

  1. If you are eating food that is not nutrient dense or is “unhealthy,” you can’t absorb the correct nutrients and toxins can begin to build up in your intestinal system. This could prompt yeast and candida overgrowth or intestinal bacteria that is harmful. This is a break in the body’s first line of defense.
  2. The liver is forced to take on a heavier load to remove excess toxin through the blood system. It gets angry at having this extra responsibility and responds by initiating hot flashes or a snappy temper.
  3. The endocrine system has been getting poor communication from both the intestinal tract and the liver and becomes confused on how to respond. It begins to misfire as the toxic load is shifted to the last detox organ on the line–the uterus. This hormonal response is the origin of PMS symptoms.  In PMS, the uterus is used as an organ of elimination of toxins in the blood. The cramps, discomforts, and congestion associated with PMS are the result of toxins accumulating in the pelvic region prior to menses.  Edema, or fluid retention, is created by the inability of the kidneys to handle the toxins. Pain and headaches are due to the irritating effects of these toxins.  Finally, heavy menstrual flow, which results in weakness, anxiety, and anemia, is caused by the body trying to rid itself of as much toxic material as possible.

Thus, all PMS symptoms are related to a general toxicity of the blood. Over time these same toxins irritate the female organs sufficiently to cause cysts, fibroids, and other chronic reproductive problems.

I like to take a comprehensive approach to PMS and imbalances in the body using food, herbs, and essential oils. The creation of the 14-Day Hormone Balance Detox program teaches you how to balance seven key hormones using food as medicine.

Herbs that can benefit the symptoms of PMS include some of my favorite products from Nature’s Sunshine:

  • Chinese Liver Balance – aids the detoxification processes of the liver and colon. In addition,
  • Tiao He Cleanse – works especially well when used with the Chinese Liver Balance. It is particularly helpful for PMS that involves irritability with bouts of anger and anxiety.
  • Chinese Blood Build – is helpful with anemia and heavy blood loss.  Many of the herbs in this formula are standard ingredients in Chinese herbal formulas designed to help women have healthy periods throughout their child-bearing years.
  • Chinese Mood Elevator – helpful when PMS is accompanied by sad, heavy feelings and depression.  This formula is very supportive of the liver and gastrointestinal tract.

Herbs for PMS: I get mine from Mountain Rose Herbs.

Dandelion Root: Can be used as a healthy coffee substitute. This bitter root relieves fluid retention. It is prebiotic, which feeds good gut bacteria, flushes fatty deposits from your liver, and stimulates bile production to help your liver detoxify more efficiently.

Maca Root: An herbal adaptogen that balances progesterone and estrogen, relieving menstrual swings, fluid retention, and breast tenderness. Women who take maca during menopause and peri-menopause report less hot flashes, depression, sleep issues, nervousness, and anxiety.

Cinnamon: This aromatic spice stabilizes blood sugars and insulin levels. Rich in anti-inflammatory chemicals, it supports and strengthens your immune system thus reducing the risk of autoimmune conditions. Ceylon Cinnamon is recommended over Cassia Cinnamon, which can be toxic.

Lemon Balm: Often used as a mild sedative, a calming sleep aid, and for reducing anxiety. It has other hidden benefits, including use as a powerful memory enhancer and can improve concentration. It also acts an antioxidant and anti-inflammatory.

Chasteberry: A powerful little berry that can reduce fluid retention and cravings. The chasteberry has also helped reduce hormonal symptoms such as depression and anxiety. It can be made into a delicious tea.

Essential Oils for PMS: I believe that essential oils and the use of aromatic plant medicine is one of the keys to effectively balancing hormones in regards to the mental/emotional aspect of PMS. We are emotional beings and when hormones are out of balance the emotional body is profoundly affected. I believe the emotional components are the most misunderstood symptoms or hormone imbalances and often misdiagnosed and mistreated by Western medicine.

Essential oils are one of the best and most effective ways to get to the root of the emotional issues of hormone imbalance and PMS and begin to directly “unwind” the body and bring it back into balance, naturally. This is why I have dedicated much of my holistic health practice to creating products and effective modalities to help my clients. Visit the aromatherapy store to see some of the products available for hormone balance.

Geranium (Pelargonium Capitatum) – is the rockstar essential oil for balancing hormones. It has been dubbed a woman’s oil for many reasons. This oil shows significant fluid decongestant and detoxifying actions that work in tandem with the liver, kidneys, uterus, and the whole lymph system.

Scented Geranium lg

When any of these organs are congested and burdened with toxins, geranium is the remedy of choice. Here we are looking at an important liver, blood, and lymphatic decongestant and detox mechanism. Noteworthy is the experimental success of the oil’s key component, geraniol, in detoxifying the liver and mildly reducing blood cholesterol (Broadhurst & Duke 1997).

Emotionally balancing qualities of Geranium:

  • Promotes emotional security and inner strength
.
  • Loss of emotional support, emotional loss, disappointment or deprivation; grief.
  • Emotional withdrawal, insecurity, neediness.
  • 
Low self-esteem, guilt, suicidal tendency.
  • Promotes emotional stability and calm.
  • Irritability, moodiness, frustration, mood swings.
  • 
Depression with anxiety, negative (distressed) emotions and outlook.

Primarily Regulating and Restorative Qualities of Geranium:

Female hormonal regulator/restorative: hormonal disorders from estrogen or progesterone deficiency, including Pre-menstrual Syndrome (PMS), dysmenorrhea, long cycles, and menopausal syndrome with hot flashes.

Adrenal regulator/restorative: adrenal dysregulation or fatigue with energy swings, low stamina, afternoon fatigue, salt cravings, menopause.

Pancreatic (blood sugar) regulator/restorative: hyper and hypoglycemia, diabetes.
Primarily Decongestant and Detoxification:

Liver decongestant and detoxification: liver congestion, metabolic toxicity, high blood cholesterol. Draining and detoxifying diuretic: edema, retention of toxic kidney metabolites.

Other essential oils with hormone-like properties that have been studied in relation to benefiting PMS symptoms include Scotch Pine (Pinus sylvestris) and Myrrh (Commiphora myrrha). In addition, essential oils with estrogen-like properties that are believed to be effective include Fennel (Foeniculum vulgare), Sage (Salvia o cinalis), and Clary Sage (Salvia sclarea). Clary Sage is also an anti-inflammatory and can aid in additional symptom relief.

The Complete Guide to Aromatherapy, by Salvatore Battaglia, lists the following essential oils as useful in pre-menstrual tension:

  • Bergamot (Citrus bergamia)
  • German Chamomile (Matricaria chamomilla)
  • Roman Chamomile (Anthemis nobilis)
  • Carrot seed (Daucus carota)
  • Clary Sage (Salvia sclarea)
  • Sweet Fennel (Foeniculum vulgare var. dulce)
  • Geranium (Pelargonium graveolens)
  • Juniper Berry (Juniperus communis)
  • Lavender (Lavandula angustifolia)
  • Sweet Marjoram (Origanum majorana)
  • Neroli (Citrus aurantium var. amara)
  • Rose (Rosa damascena)
  • Rosemary (Rosmarinus o cinalis)
  • Ylang Ylang (Cananga odorata)

It is important to note that with any use of aromatherapy, essential oils can be beneficial in the relief of PMS symptoms if they are used over time. While it is possible to feel immediate relief of PMS symptoms shortly after using essential oils, in most cases, relief is achieved after the essential oils have been used continuously over a few months.

Here are some amazing recipes that I hope will inspire you to start using essential oils or attend one of my classes.

For more information, or if you have questions, email me at aromatherapy_works@yahoo.com

Anxiety Relief BlendPMS freedom

Are your relationships harming your health?

Good health goes beyond just nutrition and exercise. It comes from achieving balance in every area of our lives. That includes the emotional and social parts of our lives, too.

If there’s someone in your life who’s draining your energy or causing you stress, you could be dealing with a toxic relationship.

toxic relationship

What is a toxic relationship?

Toxic relationships can take many forms, including draining energy, causing drama, or even violating the boundaries of other people in order to get the emotional benefits they need.

Toxic people often don’t realize the destruction they cause. Interactions with these types of people can lower our self-esteem and captivate our energy in a negative way. Many people see a toxic person and feel the need to take care of them, often leading to the depletion of their own wellness. This is just as destructive as the pain of confronting or withdrawing from the behavior of a toxic person.

How do you navigate a relationship with a toxic person?

compass

Ideally, we would cut off contact with anyone who doesn’t benefit our emotional wellbeing. We would simply never talk to the people who drag us down. However, there are some people that we just can’t avoid, such as parents, siblings, and bosses.

Thankfully, there are middle grounds between engaging with destructive people and completely cutting them off. You can learn and practice different communication techniques, such as Nonviolent Communication or Conscious Communication. If you must interact with a person on a personal level, you can look up support groups in your area for support and love from other people. Lots of online support options also exist.

Take care of yourself first.

self care1

For some people, this is the hardest lesson they ever have to learn. In order to serve others and be of service, you have to take care of yourself first; otherwise, you won’t have the resources to share your time and energy with others.

If avoiding a toxic person entirely is what’s necessary for you to take care of yourself, do what you need to do for your own stress levels. Stress wears upon your body, from your sleep all the way to your blood pressure.

Schedule some regular bodywork or energy work to maintain your stress levels. Reflexology is great for managing stress.

How have you managed to deal with toxic people in your life? What relationships stress you out most in your life? Share your story in the comments!

If you want to learn more or work with me, let’s start a conversation.

www.AngelaSidlo.com or follow me on Facebook

Always offering you the best in integrative health,
Angela Sidlo, Certified IIN Health Coach

 

 

2nd Annual Coastal Emersion Women’s Gathering

This year’s theme is “Raising the Vibration.” Women all over the world are finding their voice and speaking their truths. Collectively we are raising the vibration of the planet. We are asking for more kindness and compassion. We are demanding fair wages and respect in the workplace. We are literally changing the world we live in!

Join me for this beautiful day to embrace the feminine, raise your vibration so that you can go and be part of the change that is happening in the world around you.

This gathering is a day planned with you in mind. To nurture you, educate you, allow you to explore your hidden talents and a place to heal old wounds. Magical transformations occur at Coastal Emersion. The connection with other women leaves you feeling supported and connected in a way that brings up new ideas and possibilities and allows you to be more present and compassionate in your daily life.

Your Coastal Emersion ticket includes:
  • A day in a beautiful lodge setting nestled in the woods near the beach
  • A delicious organic, gluten-free, dairy-free lunch
  • Five amazing speakers
  • Interactive workshop activities for self-exploration
  • Meeting new friends and connecting with like-minded women
  • Opportunities to meet inspiring authors
  • Handmade items, essential oils, and jewelry, available for purchase, made by amazing women
Get your tickets today. Early bird discount if purchased before March 1, 2018, using promo code VIBE2018

It gives me great pleasure to announce our presenters for the second annual Coastal Emersion workshop. These talented and gifted women will come together and share with you and evoke in you a sense of unstoppable joy and energy that will carry you out into the world to in turn share your special gifts to create change for all. Come join us! Let’s make magic happen!

KEYNOTE SPEAKER – Amy Magella Gigena

Amy Magella Gigena is the author of the award-winning book, Heartlight: A story about believing and becoming, becoming and believing. She will guide us on a metaphoric journey through the discovery of the truest self. Using the themes of her book, and the vibrations of believe-become and become-believe, we will explore our individual stories and how they impact our path in life. As we take this journey to the self and back, we will explore the value of our own heart light, being true to the truest version of our self, and how we can emerge from our personal labyrinths as Heartlight Warriors.

Amy Magella Gigena is a health advocate, author, and visionary consultant. She is certified as an Integrative Health Coach, with a degree in psychology.  Once, entrenched in Corporate America, she now follows her own true path raising four kids and motivating others to find the truest version of themselves. Her next book, Mama Food Bear’s Guide to Healthy, Healthier, Healthiest will be available in the Fall of 2018. As a Health Coach, Amy is passionate about helping her clients find the balance of mind/body/soul with conscious, clean eating. She values the timeline of a person as a pivotal starting point. Guided by her adventurous spirit, she believes that being true to the authentic self is the ultimate journey of life.

 

SPEAKER – Yuri McGaha

Yuri is going to take us on an exploration of Ayurvedic medicine and raise your vibration through food and herbs. Her passion for food and herbs will take you to a new level of appreciation for the way you nourish your body. She will have you explore the five natural elements, the six tastes, and help you discover what your Dosha is.

Yuri is an experienced Wellness Coach and owner of Second Wind Wellness, based in NW Portland. She holds certifications from the Institute for Integrative Nutrition as well as the Ayurveda Healing Institute. In her case, her first and most important client turned out to be herself. Struggling with her own issues of weight gain, adrenal fatigue, skin issues, and more, Yuri healed herself and experienced her personal renewal, or “Second Wind.” Yuri’s healing modalities include Ayurveda, an ancient yet powerful mind-body health system from India. In addition, she uses the powerful, energetic vibration qualities of foods and herbs as medicine for optimal health and wellbeing.

SPEAKER – Sarah Dailey

Raising the Vibration into Self Love. Sarah will share her journey from pre-to-post pregnancy dance, and how it helped her become more at peace with herself, on and off the dance floor. Worries about appearance, judgments, careers, family or anything else, can often weigh us down, even unknowingly. “There’s a wonderful freedom in being present in one’s self without the worries that often seep into our daily lives. As someone who has experienced both the meditative and spiritual side of the dance, I give my whole self to the music and the moment. When you can truly share a story from within, it’s magical.” Sarah’s contagious passion will inspire you to discover and embrace your own magic.

Sarah Dailey is a seventh-year student of Classic Egyptian-style dance, Raks Sharki. What began as an alternative form of exercise, soon turned into a life-changing hobby. She continues to grow her dance skills by taking private lessons, attending workshops, and performing in and out of the local area. Her experience includes performing with a troupe as well as soloing. In addition to being a dancer, Sarah is a full-time resident of the North Coast and is a mother and Executive Director. She also enjoys animals, running, yoga, books, and travel.

 

 

SPEAKER – Heather Douglas

Through guided prompts, students will explore their past and identify pivotal narratives that shape their identity.  You’ll need two photos from the past and pen and paper for this part of the experience.

Heather Douglas is an educator, writer, illustrator, and programmer for Women’s Music at KMUN. She was recently awarded “Writer in Residence” through Astoria Visual Arts and is the author of three coloring books and a book of poetry. She is a regular contributor to Coast Weekend and Our Coast Magazine. She believes in the power of the written word and rarely passes up a perfectly made chai latte. She loves the Pacific Northwest but sometimes yearns to go back to South Korea–where she lived for three years. See more from Heather Douglas here.

 

SPEAKER – Denise Faddis

Catch and Release – Identify and Let Go of Energy that Lowers Your Vibration
Denise will guide us as we review practical and productive ways to identify damaging emotions and thoughts before they can affect our mood and multiply. With viable lessons in awareness and presence, we will discover how to best identify daily triggers that lower our vibration, releasing them to make room for positivity, peace, and joy.

Denise Faddis is a multi-faceted entrepreneur that comes from the art, advertising, and publishing industries. She currently owns Space Studios, where she works with individuals and companies as a consultant, creative partner, and coach. Denise is also the co-author of Project 128 – a relationship workbook filled with fun, creative, sexy, heartfelt, and loving activities that are meant to bring couples even closer together. Her second book, that is a creative take on self-discovery through activities and more, will be available in Summer of 2018. Learn more about Denise here.

SPEAKER – Angela Sidlo

Angela will take you on a journey into aromatic plant medicine to access your limbic system or “old brain.” She’ll show you how to raise your vibration as a means to open up to the limitless possibilities of your inner potential and share your gifts with the world.

Angela has been a holistic health practitioner on the Oregon Coast for over a decade. She uses reflexology, aromatherapy, reiki, and tai chi to raise the vibration of her community. Found out more about Angela here.

 

 

 

 

Get your tickets today. Early bird discount if purchased before March 1, 2018, using promo code VIBE2018

IMG_3531All of the proceeds from this event go towards empowering women through college scholarships, summer camp sponsorships and agencies that support women who have been victims of domestic violence.

Follow us on Facebook 

This is an event you won’t want to miss. An event that is talked about for months afterward. An event that last year’s participants can’t wait to bring their friends to this year. Become part of the higher vibration and find your true self. I look forward to seeing you there.

 

 

As always, if you want to work with me, I can help you as a health coach, reflexologist, aromatherapist, or Reiki practitioner.

All things good,
Angela Sidlo, Holistic Health Practitioner

www.AngelaSidlo.com   www.aromatherapy-works-store.com    www.reflexology-works.com

How to do a Digital Detox

This week, as I prepare for my upcoming trip to Sri Lanka, I’m battling with whether or not to take my laptop. I really want to take a break from technology and unplug, but I think of that 14-hour flight to Dubai and relish the thought of having all that time to outline a new program, get half a dozen new blogs posts ready, and so much more. That’s the type A in me. Then I flip that over and think, “Angela, you are on vacation. CHILL OUT!!” 
texting
Are we so wired into our devices that we can’t disconnect? We seemingly depend on our phones, iPads, and laptops for work and pleasure. I recently had a glitch with my computer and nearly had a full-blown panic attack at the thought of not being able to do my online work that day. That’s messed up! My biggest pet peeve is seeing a group of people, or worse yet, a family at a restaurant and EVERY single one of them is buried in their phone.

Have you seen the blooper videos of people on their phones texting and running into things or falling down steps? We miss out on so much of the present moment by burying ourselves in texts and social media posts. I’m just as guilty as the next person. My husband tells people, “Don’t talk to her when she is on her computer, she shuts the rest of the world out.” 

 “Just turn off your phone!”

“Why can’t you just switch it off?”

“Can’t we just talk to each other?”

You’ve probably received many warnings to turn off your phone and other devices. You may have even rolled your eyes when you heard them. I mean, can you imagine living without technology? It opens up possibilities for communication that past generations deemed impossible. 

Business People hangout together at coffee shop

Is it really that dangerous to stay  connected to our devices? The answer is a resounding yes!

The Effects Of Always Being On
Electronics make our lives better in many ways, including keeping us in touch with friends and family around the world. But, being connected to others constantly can wear on our well-being and it can cut into our long-term happiness and lower our overall satisfaction with life.

The benefits of taking a digital detox, or even small steps toward one, are far-reaching. People who have taken a break from technology report a sense of feeling more closely connected to those around them. When we’re tied to our technological devices, our priorities shift from spending time with our loved ones in person and can easily disrupt our well-being. Stress can easily increase. We may feel more depressed and more alone in general when we spend an excessive amount of time using electronics to communicate with others, rather than communicating face-to-face.

How To Do A Digital Detox Without Going Crazy
A digital detox doesn’t have to mean you cut out technology altogether. You can take gentle steps toward using your devices less and listening to your body and mind more.

Here are a few guidelines to create your own digital detox. Use as many or as few as you desire:

1. Purge yourself of unnecessary electronic equipment. This approach can apply to avoiding certain apps on your phone all the way up to a moratorium on all devices. Take time to be critical about which electronics you use with regularity. Eliminating half the apps on your phone narrows down your electronic clutter and can lighten your mental load, even if you don’t stop using your phone altogether.

 

2. Schedule your social media posts. There’s no need to update the world, or your pages, every day if you already have content scheduled.

3. Write in a journal. Give yourself a break from structuring every sentence to be perfect for Facebook. Some free writing in a journal can ease your mind and ease your desire to record yourself.

4. Reach out to friends in person or through a phone call. One easy break you can take from technology is to reach out to your friends personally whenever you need support. Most of us will just text when we want to communicate, but taking time to call or meet in person can create a welcome break from electronic communication. 

5. Give yourself short “breaks” from your devices. You don’t have to give up your electronics for a very long time if you’re not ready to do so. Just take the weekend off, or stop at a certain time after work. Over time, you may even find these breaks to be addictive.

Well, I’m going to try and take my own advice and do a digital detox. This digital detox will follow the 14-Day Hormone Balance Detox I am currently doing so I can come back from Sri Lanka totally, digitally refreshed. It’s time to hit the reset button! 

RESET button

Have you ever attempted a digital detox? How did it go? I’d love to hear your thoughts in the comments!

If you’d like to learn how to work with me, visit my website at www.AngelaSidlo.com or follow me on Facebook.

Warmly, Angela

Produce You MUST Buy Organic

I’m going to Sri Lanka soon and I can’t wait to visit the markets and see all the interesting fruits and veggies. My mouth is watering just thinking about it. 

store produce.jpegWhen it comes to eating healthy, the emphasis goes beyond just taste, carbs, fat, protein, and calories. It even goes beyond food groups! When you make the conscious decision to start eating healthier foods, it’s important to pay attention to what’s in your food. 

 

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Did you know that the nutritional value of most of our produce has decreased over the last few decades? The food we eat no longer gives us the nourishment it used to, requiring us to seek other sources of vital nutrients. This is due to the increasingly common use of pesticides and genetically modified foods or GMOs. 

 

By consuming organic food as often as possible and choosing foods that are locally grown, you can minimize the effect of pesticides and GMOs in your diet.

Beware These Foods: The Dirty Dozen

These foods have been named as the most likely to be contaminated by pesticides. If you’re on a budget, these are the foods you want to prioritize buying organic.

  1. Peaches
  2. Apples
  3. Sweet Bell Peppers
  4. Celery
  5. Nectarines
  6. Strawberries
  7. Cherries
  8. Pears
  9. Grapes (Imported from elsewhere)
  10. Spinach
  11. Lettuce
  12. Potatoes

Safer Bets: The Clean Fifteen

These foods are the least likely to contain pesticides, according to the President’s Cancer Panel. Because of their many layers and rough outer skin, these foods are less likely to be toxic when bought conventionally.

  1. Onions
  2. Avocados
  3. Sweet corn
  4. Pineapples
  5. Mango
  6. Sweet peas
  7. Asparagus
  8. Kiwifruit
  9. Cabbage
  10. Eggplant
  11. Cantaloupe
  12. Watermelon
  13. Grapefruit
  14. Sweet potatoes (also known as yams)
  15. Sweet onions

Here is  a handy list for you to print out and take to the grocery store with you

EWG List.pngGuidelines for Staying Safe When Buying Food

Most foods are much better for your body, on multiple levels, when purchased organic. They’re closer to the earth and more care has been taken to ensure that they’re raised in a natural setting. 

If you’re not able to purchase organic at a grocery store, farmer’s markets are a great alternative. Local farmers aren’t subjected to the same large-scale requirements of a corporate or a farm subsidized by the government. They’re usually more likely to use fewer pesticides and more natural methods when growing foods. Often, these small farmers carry organic produce, even if the label itself doesn’t say “organic.”

It’s also easier to buy foods that are in season if you have local sources. Farmers want to ensure that their stock doesn’t go bad before the next crop comes to flower. Eating seasonally is also statistically the best way to avoid food that has been genetically altered to remain fresh longer

Where do you buy food in your neighborhood? Do you typically buy organic food? Tell us why or why not in the comments!

If you want to learn more or work with me, let’s start a conversation.

http://www.AngelaSidlo.com or follow me on Facebook.

Let’s keep is fresh and organic, 

Angela Sidlo, Certified IIN Health Coach

What’s Happening with my Hormones?!!

Hot Flashes

Disrupted Sleep

Mood Swings

Excess Belly Fat

No fun! 

What’s the root cause? It’s something called hormonal burnout…and it can wreak havoc on your female metabolism. Hormonal burnout can strike at any age, but it affects all women as they mature through menopause, and for many, even years earlier. It’s caused by declining levels of estrogen and its partner-hormone, progesterone. Normally, they go up and down naturally like a see-saw. However, by age 35 as ovulation slows, hormonal burnout begins when 1) progesterone plummets, 2) then estrogen also drops quickly, 3) and fat gain around the middle kicks into high gear.

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When hormonal burnout strikes, your menopausal metabolism becomes vulnerable to two dangers:

Danger #1) You become more sensitive to certain foods. The decline in estrogen hurts your ability to process carbohydrates. That’s because estrogen helps your body manage blood sugar. So, less estrogen leads to higher blood sugar and higher blood sugar turns into fat, especially around the belly. Yikes! That’s why an evening bowl of rice or potatoes can result in an extra pant size in the morning. Should you cut out carbohydrates completely? Absolutely not! That will stress out your metabolism even more and that leads to the next danger.

Danger #2) You become more stress-reactive once you’re through menopause. Your stress-hormone cortisol spikes up to 74%. That’s a real bummer since a woman’s metabolism is already more sensitive to stress than a man’s. But the drop in estrogen and progesterone makes matters even worse because they intensify the effects of your brain’s “feel good” molecules – serotonin and GABA. Those molecules help you stay happy, relaxed, and sleeping well. They act as a shield protecting you from the damaging effects of stress. That means having a weaker stress shield, you’re much more vulnerable to cortisol and here’s why:

  • It can break down collagen in your skin, making you look five to ten years older,
  • It can eat away at muscle and bone, making you soft, saggy, and brittle,
  • Worst of all, it can act like a factory for belly fat.

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Understanding how it all works is the first step to making some changes.

I have developed a 14-Day Hormone Balance Detox so you can regain control of seven key hormones that reduce these dangers and reset your metabolism. It allows you to develop your own eating style to create a sustainable balance for your hormones. You will learn to listen to what your body is asking for and how to make adjustments as your digestive system begins to heal and blood sugar stays balanced. It will give you tools to keep your liver clean.  Easy step-by-step menu plan, shopping list, and recipes provided.

Join hundreds of women who have already seen results from this easy-to-follow program.

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Start 2018 off with more energy, better mood, no more sugar cravings, less weight, and with the support of others who share your goals and desires. You can do it!!

All the BEST in the New Year,
Angela Sidlo, Certified IIN Health Coach