Energy to Fuel Your Day

Energy to Fuel Your Day
When it comes to snacking, we all can get a little lost. We often find ourselves reaching for the nearest candy bar or bag of chips. The issue with that is, while they might give us a quick boost of energy, it is not sustainable. Enter energy balls and smoothie bowls, two snacks that are both tasty and nutritious. Not only do they provide the body with the necessary sustenance, but they can also help fight off hunger and keep our energy levels up throughout the day.

Energy balls are a quick and easy snack to make. They are perfect for those late afternoon dips in energy and can be taken on the go. The best part is that there are endless options! You can mix and match ingredients to build your perfect ball. One essential ingredient that should not be missed is protein. Protein helps to keep you fuller for longer and helps build and repair muscles. Some great protein options include nuts, seeds, and protein powder.

One of my favorite energy ball recipes is Chai Energy Balls. These balls are packed with protein and flavor. Here is how you can make them:

1 cup of pitted Medjool dates
1/2 cup raw almonds
1/2 cup raw cashews
1/2 cup unsweetened shredded coconut
1 tbsp chia seeds
1 tsp ground cinnamon
1 tsp ground ginger
1/2 tsp ground cardamom

Place all ingredients in a food processor and blend until smooth.
Form the mixture into balls.
Place balls into the fridge for an hour to firm up.

Smoothie bowls are a great breakfast option or a refreshing midday pick me up. They are packed with vitamins and minerals from the fruits and vegetables, and like energy balls, can be made with different ingredients. Protein is also a key ingredient in a smoothie bowl. Adding a scoop of your favorite protein powder can help keep you full and provide your body with the necessary building blocks to keep it functioning optimally.

One favorite smoothie bowl recipe of mine is the Green Goddess Smoothie Bowl. It is super simple and delicious. Here's how you make it:

1 frozen banana
1 cup of frozen mango
1 handful of spinach
1 scoop of vanilla protein powder
1/2 cup unsweetened almond milk

Combine all ingredients in a blender.
Blend until desired consistency is reached.
Top with your choice of toppings such as granola, fruit, or nuts.

Incorporating energy balls and smoothie bowls into our diets is a tasty and healthy way to fuel our bodies. They both provide the body with the necessary nutrients to function optimally and keep us going throughout the day. Remember, protein is key to both snacks, and there are endless options when it comes to building your perfect snack. So, the next time you reach for that candy bar, think about trying one of these satisfying snacks instead!

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The Importance of Progesterone for Women Over 40

The Importance of Progesterone for Women Over 40
As a health coach and woman of 51 years, I have seen firsthand how hormonal imbalances can affect a woman's overall health. One hormone that is often overlooked is progesterone, especially for women who are over the age of 40. Progesterone is essential for women's health, and when levels decline with age, it can lead to a myriad of symptoms and health issues. In this blog post, I will discuss why progesterone is vital for women's well-being, why natural progesterone is the better option, and why Progessence Plus is an excellent choice to support optimal health.

Progesterone is a hormone that is primarily produced by the ovaries. It is essential for reproductive health and plays a vital role in maintaining a healthy menstrual cycle. However, progesterone also has many other important functions in the body. It helps regulate blood sugar levels, supports healthy thyroid function, and promotes bone health. Progesterone also has a calming effect on the nervous system and can help reduce anxiety and promote better sleep. Unfortunately, as women age, their progesterone levels naturally decline, leading to hormonal imbalances and a host of symptoms.

Many women turn to synthetic hormones to relieve menopausal symptoms, but these can have adverse effects and increase the risk of cancer and blood clots. Natural progesterone, on the other hand, is bioidentical to the hormone produced by the body, making it a safer and more effective option. It is derived from plant-based sources and has been shown to be beneficial in reducing menopausal symptoms, improving bone density, and supporting overall health.

Progessence Plus is a natural progesterone supplement that is an excellent choice for women over 40. It is made with pure, therapeutic-grade essential oils and wild yam extract, which provide a natural boost of progesterone. It also contains vitamin E and coconut oil, which help support healthy skin and promote absorption. Progessence Plus can help reduce menopausal symptoms such as hot flashes, mood swings, and sleep disturbances. It also supports bone health, thyroid function, and overall well-being.

While Progessence Plus is a great option to support progesterone levels, there are also many lifestyle changes that women can make to optimize hormone levels naturally. These include eating a balanced diet, getting regular exercise, reducing stress, and getting quality sleep. Certain supplements such as vitamin D, magnesium, and zinc can also help support hormonal balance.

As women age, they may experience hormonal imbalances that can affect their overall health. Seeking guidance from a functional practitioner can help identify underlying imbalances and provide targeted treatments to support optimal health. A comprehensive approach that includes natural progesterone supplementation, lifestyle modifications, and targeted supplements can help women over 40 feel their best and promote long-term health and vitality.

Progesterone is a critical hormone for women's health, especially for those over 40. Declining levels of progesterone can lead to hormonal imbalances and a host of symptoms that can affect a woman's overall well-being. Natural progesterone, like Progessence Plus, is a safer and more effective option than synthetic hormones and can help reduce menopausal symptoms and support overall health. By making lifestyle modifications and seeking guidance from a functional medicine practitioner, women can optimize their progesterone levels and support long-term health and vitality. 
Reach out to to receive helpful instructions on how to use Progessence effectively. Did you know? 1 bottle will last you well over half a year!

Healing Asthma Naturally: Using Essential Oils and NingXia Red

Healing Asthma Naturally: Using Essential Oils and NingXia Red
Asthma is a complex respiratory condition that affects millions of people worldwide. It occurs when the airways become inflamed, making breathing difficult and causing symptoms like wheezing, coughing, and chest tightness. Natural remedies like essential oils and NingXia red supplements can help manage symptoms and promote healing. In this blog post, I will share how these two natural remedies can be used to alleviate asthma symptoms and support overall respiratory health.

Essential Oils for Asthma: 
Essential oils are highly concentrated plant extracts that have been used for centuries for various health purposes. Many essential oils have anti-inflammatory and antimicrobial properties that help open up airways and reduce inflammation. Some of the best essential oils for asthma include the blend RC, Raven and Thieves, and the single oils Frankincense and  Lavender. You can use these oils by diffusing them in the air, applying them topically to the chest and neck, or inhaling them directly from the bottle.

NingXia Red for Asthma: 
NingXia Red is a powerful antioxidant-rich supplement made from whole Ningxia wolfberries, blueberries, cherries, pomegranates, and other superfruits. It contains high levels of vitamin C, beta-carotene, and amino acids that can help boost the immune system and reduce inflammation in the body. Research has also shown that the antioxidants in NingXia Red may protect against oxidative stress and respiratory infections. You can take NingXia Red by drinking it straight or mixing it with your favorite beverage.

The Benefits of Combining Essential Oils and NingXia Red: 
While both essential oils and NingXia Red have individual benefits for asthma, they can also be used together for a more comprehensive approach. Combining essential oils with NingXia Red can help reduce inflammation and open up airways. Adding essential oils to your NingXia Red can also help soothe the respiratory system and promote relaxation.

Other Natural Remedies for Asthma: 
These include breathing exercises like yoga and deep breathing, avoiding triggers like dust and pollen, and maintaining a healthy diet and exercise routine. It's important to work with a functional practitioner to create a personalized asthma management plan that works for you. 

Another Serious Consideration:
Using toxic chemicals to clean your home is always one of the first places to consider a switch. Daily use of these chemicals has a cumulative effect on the body. Ditching these and converting cleaning products to natural options is a priority for anyone who suffers from a respiratory condition. My favourite cleaning product is the thieves cleaner; along with baking soda, vinegar. You will be amazed at how much can be accomplished with just a few ingredients.

Safety Precautions: 
While essential oils and NingXia Red are generally safe for most people, it's important to use them responsibly and under the guidance of a healthcare professional. Essential oils should be diluted before application and should not be ingested unless directed by a qualified practitioner. NingXia Red may interact with certain medications, so it's important to speak with your doctor before adding it to your supplement routine.

Asthma can be a challenging condition to manage, but by incorporating natural remedies like essential oils and NingXia Red, you can support your respiratory health and manage symptoms more effectively. Whether you're looking to open up airways, reduce inflammation, or boost your immune system, essential oils and NingXia Red can be powerful tools in your asthma management toolkit. However, it's important to work with a qualified practitioner to ensure safe and effective use of these remedies. With the right support and a holistic approach, you can take control of your asthma and live a healthier, more vibrant life.

The Truth about Fruit and Sugar Spikes

The Truth about Fruit and Sugar Spikes
As wellness coach, I am often asked about the impact of certain foods on blood sugar levels. One question that comes up frequently is whether or not eating fruit can cause sugar spikes. The short answer is that it depends. Let's dive into the science behind fruit and blood sugar.

First, let's clear up what we mean by "sugar spikes." When we eat, our bodies break down carbohydrates into glucose, which is used for energy. When our blood sugar levels rise too quickly and exceed a certain threshold, it can trigger an insulin response. Insulin helps the body absorb glucose and bring blood sugar levels back down to a healthy range. However, if our blood sugar spikes too high too quickly, it can lead to insulin resistance over time.

Now let's talk about how fruit fits into this picture. The glycemic index (GI) is a measure of how quickly a food raises blood sugar levels. Foods with a high GI (above 70) are more likely to cause sugar spikes, while those with a low GI (below 55) are less likely to do so. Most fruits fall somewhere in the middle, with a GI between 40-60. However, there are some fruits that have a higher GI, such as watermelon and pineapple, which can cause a more significant spike in blood sugar levels. 

Let's give some attention to some popular fruit and vegetables to keep mindful of. Bananas can vary greatly depending on their ripeness, with brown and spotted bananas containing higher sugar content which pushes them into the high GI category. Pineapple is more moderate with a GI of 66 while carrots clock in at 71. Watermelon has a GI of 72 and parsnips are among the highest for vegetables with a score of 97. White potatoes can also be very high, ranging from 87 to 111 depending on how they are cooked. For this reason, it's best to consume them in moderation and at the right time of day instead of using them as snack foods.

However, it's essential to note that the GI of a food is not the only factor that impacts blood sugar levels. Fiber slows down the absorption of glucose, which means that foods with a higher fiber content are less likely to cause sugar spikes. Fruits are a great source of fiber, as well as a variety of vitamins and minerals that are essential for overall health. Choosing whole fruits over fruit juices or dried fruit can also help regulate blood sugar levels.

It's important to keep in mind that everyone's body reacts differently to different foods. Some people may be more sensitive to certain fruits, while others may be able to tolerate them well. The timing of when you eat fruit can also impact blood sugar levels. Eating fruit with a meal that contains protein, fat, and fiber can help slow down the absorption of glucose. They make for a great dessert.

So, does eating fruit cause sugar spikes? It depends on the fruit, the timing of consumption, and the individual. However, as a general rule, fruits are an excellent source of fiber, vitamins, and minerals that have many health benefits. As with any food, it's all about moderation and balance. If you're concerned about your blood sugar levels, work with a healthcare professional to create a plan that works for you. Here's to enjoying the natural sweetness of fruit without any guilt or fear of sugar spikes.

A Quick Look at IBS

A Quick Look at IBS
IBS is a collection of uncomfortable symptoms, such as abdominal pain, bloating, constipation or diarrhea. These can be triggered by foods in our diet, medications we take, stress levels and other environmental factors. IBS affects the body by disrupting the digestive process, resulting in an imbalance of hormones and nutrients that can cause inflammation, pain uncomfortable symptoms. 

It is possible manage IBS symptoms through diet. By eliminating certain foods that are known to trigger symptoms and replacing them with anti-inflammatory and gut healing ingredients, it is possible to reduce or even eliminate IBS symptoms. The 11 Day Jumpstart program is a great way to get started on the road towards digestive wellness. It provides an easy-to-follow meal plan full of gut restorative recipes and tips for maintaining an anti-inflammatory diet.

Diet is only one part of the equation when it comes to improving digestive health. stress management, adequate sleep and exercise are also key ingredients in creating an optimal environment for healing and digestive wellness. Incorporating meditation, yoga or other stress-reducing activities into your daily routine can help reduce inflammation and promote better gut health. 

IBS affects many people across the world, but it doesn't have to be a life sentence. By making simple changes to diet, lifestyle and overall mindset it is possible to restore balance within the body and improve digestive wellness. With a few small steps, you can experience relief from your IBS symptoms and begin your journey towards better health. 

If you’ve been struggling with digestive issues, contact us at for a list of essential oils and supplements that can be essential for supporting your healing journey.

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