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?


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. 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

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!!” 
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 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. 



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. 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.

Hormone cycle photo.png


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.


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.


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

Beyond the Holidays

Beyond the Holidays.png

The holidays bring a lot of joy and laughter, and family time for many people. But at what cost? We rush here and there trying to get everything done and meet the mountain of obligations in front of us. We reward our efforts with one too many glasses of wine, the endless cheese plate at parties, and the sweets that everyone seems to have in every workstation and break room throughout the building. By the time January 1st rolls around you realize that your waistline has expanded, you feel bloated, and have no energy. It’s time for a change.

What if (1).png

What if in 2018 you just focus on being happy and balanced and fueling your body with delicious food that makes you feel awesome?

What if you make meal planning a weekly habit, one that you actually look forward to?

What if you join an awesome, supportive community where you can get inspired with creating a sustainable eating style, get answers from an expert, and have accountability?

What if you could be part of a community of individuals who are serious about being healthy and want to support you along the way?

What if you could detox your body naturally with the guidance of a proven program? No diets. Nothing fancy. Just real food.

If you are saying “Yes, yes, yes! It feels like this lady is speaking directly to me,” it’s because I am!

What if in the New Year you say no to_Another quick fix,Another fad diet,Obsessing about food,Feeling tired all the time,Over-eating,Making excuses,Feeling out of control..png

How do you know if you need a detox?

I get asked this question all the time so I want to break it down for you. Get out your scorecard and take the quiz.

14 Signs That You Need to do a Detox

Keep score on how many of these signs you’ve seen in your body over the past 3 months:

White or yellow-coated tongue and%2For bad breathFluid retention and%2For congested sinusesIncreased belly fatCravings and%2For blood sugar issuesGallbladder issues or you had it removedAbdominal bloatingOverheating%2Fexcess.png

If you scored 4 or more of these signs, you may have hormones that are out of balance and a liver that needs to decongest.

Hormone Balance Detox.jpg

Join the 14 day Hormone Balance Detox Program in January and learn how to rebalance your hormones using food to restart your metabolism and create a sustainable eating style for you to achieve lasting health.

Reserve your spot today and make 2018 YOUR Year!!
Early bird offer ends December 28th. Space is limited.

What does the Hormone Balance Detox include?

  1. Jumpstart Guide to get your ready to detox
  2. Weekly webinar class (live group participants meet weekly)
  3. Weekly menu plan
  4. Weekly shopping list
  5. Recipe guide
  6. Daily detox email
  7. Daily detox video
  8. Daily meditation & affirmation
  9. Resource document
  10. Private Facebook group with lifetime access
  11. Bonus materials
    • an extra week of menus & recipes for re-entry
    • aromatherapy recipes  for detox
    • spice guide

The 14 day menu plan brings seven different hormones into balance using food as medicine and teaches you how to create an eating style for sustainable health.

The Detox is backed by scientific evidence and I have taken over 200 people through the program. Each one has made positive strides towards better health and lost inches and pounds along the way. But even better, people see blood sugar levels balance, blood pressure back in normal ranges, and cholesterol levels drop. Doctors have told participants, “I don’t know what you’re doing but don’t stop” when they go for their next visit because they are improving so much using the program.

Still not sure? Hear what others are saying:

“Two main things I notice after doing the detox. My brain is clear, and the puffiness in my face...particularly around my eyes has nearly gone away. Both of those were a big deal to me, as they were both very evident (1).png“I have lost 6 1%2F2 lbs. and 4 inches off my waist measurement. I know, right_ I can honestly say I have not been hungry during the detox as you learn how to balance fiber, good carbs and protein. Giving up sugar was  (4).png

I hope you’ll join me.

Warmest Wishes,
Angela Sidlo
Waves of Change Wellness

Creating a Stress-Free Holiday

The holidays are upon us – a time of year that’s known for its busy nature that can lead to quite the load of stress.After all, you likely have several invitations to gatherings collecting on your counter, a long list of people you need to send holiday cards to, and the daunting task of braving the shopping mall crowds to find the gifts for your loved ones. Not to mention your normal everyday life.It can be overwhelming, to say the least.

I wanted to share with you some of my personal favorite ways to navigate this busy, stressful time of year and make this season a lot more enjoyable, less stressful, and a time you will remember fondly.

These secret weapons of mine include…

Put forth great effort to be present.It can be difficult, I understand.It’s almost a reflex to pick up our phones and scroll through Facebook or our email when we have a free moment – do you do the same?One way I like to dodge this is to leave my electronics in another room.Don’t even allow yourself the temptation to pick up your phone and disengage from communicating with your gathered love ones.When I’m feeling particularly scatter-brained, what really helps ground me is focusing on my senses.What do I smell?What do I hear?What do I feel?Stopping and thinking through what’s going on around you at that very moment really brings you into the present moment unlike anything else.It’s a wonderful tool to use to dial in and be present – and a great tool to use year-round, not just during the holidays!

Let go of those expectations.A lot of the stress we put on ourselves this season lies in the notion that we expect things to be perfect.That’d be lovely, of course – but when putting your entire extended family in one house something is bound to go awry.Therefore, dropping the expectations of perfection will allow you to be prepared for when something doesn’t go according to plan.There is joy to be found in each situation, so spend your energy finding gratitude in your circumstances and enjoying as much of your time as you possibly can.Tis the season!

Find time to move.It’s incredibly important to keep movement in your schedule, no matter how busy you may feel.Even if it’s just a brisk walk after lunch or dinner, make it a habit to bundle up in your favorite scarf and winter coat to go for a walk to clear your mind. Be sure that you are getting your time outside in nature, breathing in fresh air, while burning off some calories and keeping your heart rate up.

What are your favorite ways to get some movement in during the cold months? I have two favorite ways: 20 minutes of yoga stretches or putting on my favorite music and dancing it out. Post a comment and tell me about your favorite way to stay moving this season!

Set time aside for yourself because you matter! An Epsom salt bath works wonders. Put some essential oil in the diffuser and read your favorite book for an hour. Go for a walk in nature and clear your head and enjoy the earthy smells of the season.

Here are a couple of my favorite aromatherapy blends to stay grounded and nurture yourself.

Visit Angela’s Apothecary for more aromatics health solutions

If you are interesting in working with me go to

Hormone-Induced Depression – Finding Balance

When we were younger we had lots of energy, and most days we were happy and motivated to face each day. We looked forward to our future. As we age, we take on more responsibilities because we’re superwomen, right? We take care of everyone else and can fall into the rut of not making time for ourselves. We seem to never have enough time for healthy meals and enough sleep. Our bodies do the best they can to keep us healthy, but over time the lack of sleep, poor nutrition, and stress can take their toll. Maybe we start with just one deficit, but then one thing leads to another and our hormones become out of balance, and we feel like we are in a hole we can’t get out of. This can lead to hormone-induced depression.


There are many causes of depression. The type of depression that can occur during peri-menopause and menopause is due to the reduction in Estrogen. Some symptoms may include feelings of being overwhelmed, confusion, a sense of loneliness, and lack of support. Women need estrogen to increase serotonin and the number of serotonin receptors in the brain. Low estrogen levels can also affect critical thinking and short-term memory. Serotonin is a hormone that supports our sense of wellbeing and positive mood. There are many simple actions we can take to help our body increase our estrogen naturally.

If your depression is persistent and affects your ability to take care of your daily needs such as work, eating, and being social, please see your healthcare professional. You do not need to suffer!


Estrogen is produced in the ovaries until menopause. After menstruation stops our liver and adrenals take over the production of estrogen. The liver and gastrointestinal tract break down and metabolize three forms of estrogen. Estrogen breaks down into one good form, 2-hydroxyestrone, which protects against cancer. The other two forms 4-Hydroxyestrone, and 16-alpha-hydroxyestrone promote cancer. One of the simplest things you can do is eat a diet high in insoluble fiber such as green beans, peas, carrots, and seeds. The unhealthy estrogen forms will attach to the fiber and be eliminated with your feces and not reabsorbed. A healthy gut biome will also help break down the unhealthy forms of estrogen. Fermented foods like sauerkraut, kimchi, kefir, and yogurt are sources of good gut bacteria.


Depression is not a sign of weakness – it means you have been strong for far too long. Put yourself first! Let others assist and support you.


  • Avoid refined sugars
  • Eliminate all artificial sweeteners
  • Eat lignin-rich fibers (flaxseed for example)
  • If you eat meat, make sure it is hormone-free, antibiotic-free, and organic
  • Consider including black cohosh, B-complex, Vitamin D, Vitamin E, fish oil, evening primrose, and flaxseed oil in your daily supplements
  • Avoid foods that stress your adrenal glands (the glands that help you respond to stress), such as alcohol and caffeine.

Reduce Stress

  • Meditate (A great app is Meditate Me) This can be as simple as quieting your mind for 5-10 minutes, say hello, and release any thoughts that come up. If there is to much chatter in your mind, pick a mantra. It could be as simple as “I love myself” or say this affirmation from Louise Hay: “I choose to fill my life with joy.”
  • Make sure your sleep is restful. Take a media break. No electronics, TV, or phone two hours before bed.
  • Learn Tai Chi. It involves a series of movements performed in a slow, focused manner accompanied by deep breathing. Each posture flows into the next without pause, ensuring that your body is in constant motion. This motion helps move your energy and stimulate all the organs that create your hormones.
  • Make your own blend of supporting essentials oils. Roll on and rub into the acupressure points around and below your knees. Another good acupressure point is along the radial artery, below your wrist where you would take your pulse. These points strengthen and uplift your Qi, or life force.


“Some days, 24 hours is too much to stay put in, so I take the day hour by hour, moment by moment. I break the task, the challenge, the fear into small, bite-size pieces. I can handle a piece of fear, depression, anger, pain, sadness, loneliness, illness. I actually put my hands up to my face, one next to each eye, like blinders on a horse.” From Regina Brett.

“Remember, it is time to take care of yourself. Let’s become the Menopause Goddesses that we were meant to be!” From Christiane Northrup, MD

“Today is going to be a really, really good day!” From Louise Hay

A good reference is Unleash the Power of the Female Brain by Daniel G. Amen, M.D.


Always buy the best quality essential oils. There are many sources now. Not all are pure, not all are handled with love. Do not use oils if the company will not provide Gas Chromatography-Mass Spectrometry(GC/MS) reports showing they were tested for chemical content and purity.


NEVER take essential oils internally. Essential oils can cause ulceration of your internal tissues. Always dilute your essential oils with a carrier oil for external use. The essential oils are “carried” by the fat molecules in the carrier oil into your cells to absorb the essential oil safely. Carrier oils can include jojoba, olive, almond oils, aloe vera gel or juice, or natural lotion. Please use organic carrier oils whenever possible. Read the ingredient labels; know what you are putting on your skin. Everything you put on your skin is absorbed into your body. Remember essential oils are highly concentrated one drop of peppermint is equivalent to 25 cups of peppermint tea. It takes 30 pounds of lavender flowers to make 300 drops of lavender essential oil.


This information is based on research and shared for educational purposes. It is not intended to diagnose or prescribe or treat any health concerns. If you are taking any medication, pregnant or nursing you should check with your healthcare provider before adding or changing anything.

Reducing Hot flashes – Finding Balance

Hot Flash with Fan

If you’re like me, you’re wondering why you’re still having hot flashes. You may have experienced them in perimenopause as your estrogen production dropped during the transition towards menopause. Then they stopped and you thought you were home free, but darn, they came back. Have you noticed they seem to be worse when you’re tired or stressed? That’s because the adrenals, the glands that help you respond to stress, and liver are meant to naturally take over as our estrogen production decreases. If your adrenals are worn out and weak from prolonged stress they cannot help balance your estrogen levels. If your liver is inefficient due to toxic overload, then you are more likely to have one or more of the unnatural, yet common, menopause symptoms. Yes, hot flashes are unnatural! You were not meant to suffer.


Menopause is not an illness and it is normal for hormone levels to fall in middle age. When menopause happens naturally there is no need for estrogen replacement, but rather hormone balancing.

There are simple steps you can take to balance your hormones naturally and minimize or eliminate any discomfort you are having in perimenopause or menopause. Whether your body is experiencing menopause naturally or from hysterectomy, your levels of estrogen will decrease. Consider this the time to make self-care a priority. By upgrading your stress management skills, diet, and physical activity you can help your body find a new balance. Help your body rebuild its ability to take care of you so you can enjoy your best, balanced life. Some symptoms of estrogen decrease include hot flashes, insomnia, headaches, nervousness, depression, and fatigue. Hot flashes are one of the major signs you are suffering from adrenal fatigue.


If you’ve spend most of your time taking care of everyone else now is the time to make yourself the priority.


What you eat and drink has a huge impact on your hormones. Here are a few dietary changes you can make to help balance your hormones and feel better:

  • Eliminate all artificial sweeteners.
  • Include vitamins D, B, and CoQ10 in your daily supplements.
  • Avoid foods that stress your adrenals such as alcohol and caffeine.

Reduce Stress

  • Breathe.
  • oBreathe in to the count of four, hold the breath to the count of four, exhale slowly to the count of four.
  • Say this affirmation from Louise Hay:
  • I am balanced and peaceful in all changes of cycles, and I bless my body with love.
  • Take a walk in nature.
  • Our natural environment is very calming. If you live in a hot climate walk early in the morning or later in the afternoon when it is cool. Breathe in the fresh air, look around and see the beauty of nature, hear the sounds, smell the flowers, and think of at least three things in your life you are grateful for.
  • Make your own spa treatment of essentials oils to spritz over your hot spots—neck, face, tummy, and lower back—when you need a refreshing cool down. Store your spray in the fridge for even more cooling.

“I don’t have hot flashes, I have power surges!”


2 oz. spray bottle
1 oz. spring water
1 oz. organic Aloe Vera juice
3 drops Sweet Basil (Ocimum basilicum ct linalool)
3 drops Cape Chamomile (Eriocephalus punctulatus) or Clary Sage    (Salvia sclarea)
3 drop Grapefruit (Citrus paradise) if steam distilled is not photo-toxic
3 drops Cornmint (Mentha arvensis) or Peppermint (Mentha x piperita)
3 drops Rose Geranium (Pelargonium graveolens var. roseum)

Remember to laugh.

Humor from Erma Bombeck

I’m trying very hard to understand this generation. They have adjusted the timetable for childbearing so that menopause and teaching a sixteen-year-old how to drive a car will occur in the same week.

“NIGHT SWEATS” from Florence King

Let’s not forget the menopausal blessings of thrift. My heating bill has gone down by more than half over the last few years. So much, in fact, that a compassionate soul from the utility company called me last winter to see if I was in dire economic straits. “If you’ve had financial difficulties we can enroll you in our special payment plan,” she said. “I haven’t had financial difficulties, I’ve had the Change. My hot flashes keep me warm now. I’ve turned into my own furnace.”

Remember, it is time to take care of yourself. Let’s become the Menopause Goddesses we were meant to be!

A good reference is The Wisdom of Menopause, by Christiane Northrup, M.D.


Always buy the best quality essential oils. There are many sources now. Not all are pure, not all are handled with love. Do not use oils if the company will not provide Gas Chromatography-Mass Spectrometry(GC/MS) reports showing they were tested for chemical content and purity.


NEVER take essential oils internally. Essential oils can cause ulceration of your internal tissues. Always dilute your essential oils with a carrier oil for external use. The essential oils are “carried” by the fat molecules in the carrier oil into your cells to absorb the essential oil safely. Carrier oils can include jojoba, olive, almond oils, aloe vera gel or juice, or natural lotion. Please use organic carrier oils whenever possible. Read the ingredient labels, know what you are putting on your skin. Everything you put on your skin is absorbed into your body. Remember essential oils are highly concentrated one drop of peppermint is equivalent to 25 cups of peppermint tea. It takes 30 pounds of lavender flowers to make 300 drops of lavender essential oil.


This information is based on research and shared for educational purposes. It is not intended to diagnose or to prescribe or treat any health concerns. If you are taking any medication, pregnant or nursing you should check with your healthcare provider before adding or changing anything.

How hormones affect your energy and weight

Are willpower and self-control the real solution to low energy and high weight?

Maybe not.

It might actually be your (powerful) hormones.

And we’re not just talking about sex hormones here; we’re talking about the hormones that directly affect your blood sugar, metabolism, and appetite. Things that actually control your energy and weight.

Let’s go over a few of the critical links between your hormones, and how they affect your energy and weight. The links may be stronger than you think.


Having healthy, happy hormones is all around the “health waves” these days.

And for good reason! Your hormones are part of the master control system of your entire body.

Hormones are compounds made by one part of the body that are used to communicate with another part. For example, insulin is made in the pancreas. When your blood sugar gets too high, insulin is released into the bloodstream. Then, it goes to your muscles and other cells to tell them to absorb that sugar out of the blood (and if there is still too much blood sugar, it signals to store it as fat).

Your hormones control not only your blood sugar, but also your metabolism and appetite (plus a host of other things). And you probably know that having healthy blood sugar, metabolism and appetite is a foundation for your optimal energy and weight.

So, how can your hormones get out of whack to zap your energy and pile up the pounds?


In optimal health, your hormones would work great, and you’d have ample energy and be a good healthy weight.

But often there are problems with this whole setup. One common issue is that there may be too much or too little hormone released to have the desired effect. This is known as hypo- or hyper- “hormone” (i.e. hypo- or hyperthyroidism).

Another common issue is that, even if the right amount of hormone is released, the cells they communicate with can start ignoring them. This is known as hormone “resistance” (i.e. insulin resistance).

As you can imagine, if your hormones have such critical jobs, including controlling blood sugar, metabolism and appetite, they can definitely cause issues with your energy and weight.


Your metabolism is key for controlling your energy. Metabolism itself is basically how much energy (calories) you burn. One of the main players of this is…you guessed it! Your thyroid hormones.

Your thyroid releases hormones that affect the metabolism of all the cells in your body. If it’s too low and your metabolism goes down (hypothyroid), you may feel cold, hungry and tired. If it’s too high and your metabolism is too fast (hyperthyroid), you may feel hot, jittery and lose weight.

What you actually want is an ideal metabolism, ideal energy use, ideal temperature, and an ideal weight. Your thyroid hormones are the master controller here.


Your weight may be controlled by hormones more than you think! Insulin controls your blood sugar, and whether that sugar is going to be stored as fat or not. And when your blood sugar is too low, you may start craving sugar and carbs.

You also have hormones that control your appetite! How hungry and how full you feel are controlled by the hormones ghrelin & leptin. When those get out of whack, you may find yourself wanting to eat because your body thinks you’re hungry and not satisfied…even if that’s not true.

And craving food (especially sugary ones) and not feeling full are going to be huge drives for you to eat more. Even if your body doesn’t truly need it, the hormonal signals tell you that you do.

And don’t forget that stress hormone cortisol. When it’s too high for too long, it tells your body to store fat. And not just any fat – belly fat!


Your body is very complex and uses hormones to control a huge number of functions. They control your blood sugar, metabolism, and appetite, amongst others. And these directly affect how much energy you feel, how much you weigh, and even where your body fat is stored.

Here are a few “hormone stabilizing” tips that might help you with your energy and weight:

  • Get regular exercise to use up excess blood sugar before your insulin has your body store it as fat
  • Try stress-relieving activities like deep breathing, meditation or even coloring to reduce your (belly-fat inducing) cortisol
  • Support your thyroid by eliminating dairy, eggs and gluten and eating more fresh and lightly steamed vegetables, including sea vegetables
  • Balance your blood sugar with extra fiber from raspberries, avocados, or flax seeds
  • Reduce blood sugar spikes by replacing your juice or soda with herb-infused water
  • If you need some support with your energy levels and/or weight, contact me (your health coach) for a strategy session to see how I can help you.


Join me for the next 21 Day Hormone Balance Detox Live Group September 11, 2017.                                     Email for more information and how to join.