3 Simple Gut To Do’s For Energy

3 Simple Gut To Do’s For Energy

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

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

What kept me insane?

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

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

So how did I know that came from my gut?

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

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

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

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

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

If At First You Get Distracted

If At First You Get Distracted

A few days ago I spent my day moving my insurance paperwork from my desk to my bed, to my countertop, to my bag and back to my desk. I am noticing that as I pass the papers from one place to another there is an anxiety in my head on the process that needs to happen for these documents to be complete. I am not sure what the process is, but something needs to happen. What is the outcome that I want? Truthfully, for this to disappear so that I can focus on the things I want to do.

Since last year I have been on a journey of figuring out why it is that I struggle with anxiety? Why do I forget things so easily? Why can’t I read a book that I so want to read? And why is it that as organized as I am some days, others I am totally out of control? I went to my Gynecologist, my internist, my therapist, my dermatologist and my coach to help me make sense of what didn’t seem to be making sense. It has been 6 months since I gave up drinking alcohol, 2 years since I closed Joulebody Cleanse and 2 years since my BF passed away. That’s a lot of the stuff that was keeping me in a total state of anxiety and stress, a feeling that I was familiar with. A peaceful state of mind is something I only touched upon after meditation, exercising, and sometimes at bedtime, other than that I pretty much managed my life from the place of needing not wanting.

Without my BF and my wine (or martini, depends on the night) I was able to hear what was actually going on in my mind. I was able to notice my behavior, my reactions, my emotions, my strengths and my weaknesses. It wasn’t until I had nothing to numb the “craziness” in my head that I realized how scattered I was at times and yet others I was extremely organized. I began to visit my doctors more, meditate longer and write daily. I had intimate conversations with my husband about what was going on in my head. How I struggled to get things done when I don’t know how I need to do it. I struggle writing in words that make sense to anyone other than me. And now I know why.

As I began to let go of the numbing things in my life, I began to bring in higher vibrating habits. I got back into strength training, running, it seems that is one of the things that helps me declutter my thoughts. I began to meditate consistently, not allowing any excuse to stop me from practicing and I began to watch more closely what I was eating.

My last visit to my internist led her to believe that I should be re-evaluated for ADD. I had been diagnosed with slight ADD when I was a trainer at Equinox many years ago. I took her advice because I could feel like something was just not right. A few days ago I got the results. Yup, I had ADD, actually high-level ADD but what was surprising is that she diagnosed me with ADHD. That made me really sad, confused and well, sad. I had been so hard on myself for so long on why I didn’t understand things or why I couldn’t read a book. When I was in middle school I remember walking out of the class because I felt like I was going to go insane. I went to the bathroom 100 times a day just to get out. I began high school and begged them to put me in special ed where my friends were because I felt like the work they were doing was more comprehensive than what I was learning. And now here I was with a better understanding of how my brain works.

Yesterday was the first day since my diagnosis that the scatteredness in my brain began to happen. I had a few administrative things to do that required me to focus and so I moved the papers from here to there and back again until finally, I decided to take a nap. I am so grateful I created a company that allows me to work from home at times and some freedom to take a break. I know that people like my husband gets frustrated because he feels like we have to stop coddling, but if we can why shouldn’t we?

As I go on this journey of personal growth and self-actualization I know that I am going to find out more and more about, how much I had to overcome, and how I did things that would seem challenging but I did it anyway. My mom’s reaction to my diagnosis was

Well they are quick to put a label on people now a days.

At first, I was disappointed because if she knew me like really knew me she would know that I was always hyper and easily distracted. Then I surrendered her comment. It doesn’t change me. It doesn’t belong to me. I am finally at the mercy of my own judgments not the opinions of others and it feels good.

I was sad because I had been so hard on myself. I am happy because now I just go

Oh boy. My head a little scattered today. It’s a day for whatever.

And like my husband says,

Just create a list of what needs to get done and let go of the rest.

So I did just that yesterday and today I tackled college apps, insurance forms, and work. I did some writing and meditating. I have no intention of medicating myself but I know now why people do. Becuase if they don’t have the time and space, then it’s difficult to say

Today I can’t go to work because my brain is a bit scattered.

I do have a little routine that seems to be getting me to not be caught up in the scatteredness of my brain for too long. Here it is. Of course if you decide to do any of these, talk to your doctor first. What works for me may not work for you and hopefully, you have a good doctor that understands your needs.


  • 5HTP
  • Magnesium
  • vit D
  • vit B complex
  • vit C
  • Ashwanghanda


  • running
  • weights
  • planks
  • pushups


  • yoga
  • meditation
  • reading
  • writing
  • cooking
  • cleaning

These are my go to and when all fails, like it did yesterday I surrender and take a break. I find something to do that doesn’t require much of my brain space like connecting, shopping, researching, and other things. There are always plenty of things to do that keep us in a higher vibrational frequency and allows us to continue to go into the path of personal growth.

I recommend learning about how your brain works and your gut health so that you are feeling more at peace with the way you are getting things done.

Anxiety Relief Naturally

Anxiety Relief Naturally

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

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

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

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

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

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

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

1. An Interesting addition

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

2. Relax

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

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

3. Don’t let your blood sugar drop!

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

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

4. Detox from Caffeine

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

5. Sleep

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

6. Cleanse the Gut

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

Avoid as much as possible:

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

Add as often as possible

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

7. Exercise

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


5-Day Challenge

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

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

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

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

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

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

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

Sign up here if you are ready for the challenge.

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