Balms and Manna Blog - Balms and Manna

Are You Normal? What Does Your Gut Tell You?

11/5/2025

How to Improve Digestion Naturally

--- I am amazed at how many people I know think that having a bowel movement every other day is normal! Or easily dismiss bloating, gas and indigestion as something that everyone deals with. It doesn't have to be that way!

Our gut health is so important and tied to so many other functions in our body!

Our gut health affects our mood. Our vagus nerve, which travels from our gut to our brain, signals that "gut feeling" to our brain. So the more inflammation our gut has, the more anxious and depressed we are going to feel.
70% of our immunity is in our gut. Imbalanced bacteria depletes our immune systems and leads to so many conditions.
Our skin is a direct reflection of our gut. The healthier and more balanced our gut biome is the clearer our skin will be.

7 ways to improve digestion naturally

LIMIT SUGARS- Sugars are inflammatory, feed yeast and other bacteria in the gut.
ELIMITATE PROCESSED FOODS- Processed foods are full of preservatives, chemicals and food dyes. These increase inflammation, irritation and discomfort.
PROBIOTICS- Probiotics replenish good bacteria and help balance the gut biome. Anyone can benefit from them! Fermented food such as kefir, kombucha, sauerkraut are all good ways to get probiotics in your diet. This is my favorite probiotic.
REDUCE GLUTEN- Often gluten is a hidden trigger for inflammation and gut irritation. Try eliminating gluten for several weeks and notice what changes you experience with your gut health.
TRY DIGESTIVE ENZYMES- A digestive enzyme can be helpful for absorption of our nutrients so out body has what it needs and can function better. Digestive enzymes also ease digestive discomfort from gas and bloating. I love this "multi-enzyme".
FIBER! Fiber binds to toxins. It also supports daily bowel movements which essential for good gut health. Whole fruits and veggies, nuts and seeds are great sources of fiber.
LAST BUT NOT LEAST- WATER! Water helps to flush out toxins and prompts regular bowel movements. Drink half your body weight in ounces.

Need more help with digestion? Looking for a digestion specialist in your area?

Schedule a FREE Discovery Call today to explore way to say good bye to digestion challenges forever!

SCHEDULE A FREE DISCOVERY CALL TODAY!

Simple Supplementation Secrets!

10/20/2025

Have you ever walked down the supplement isle of a store to find a supplement and left feeling more confused?

Know that taking supplements is a great idea but don't know where to start?

You don't have to guess. There is a way to know which brands and types you need!

Supplements aren't regulated by the FDA. Anyone can put anything in a bottle and say it's pure and tested.

4 ways to smart supplementation!

1. Is it Bio Available?
Does it break down in your body in a form that you can use? There are hundreds of supplements found at the bottom of port-a-pottys every year. If it doesn't dissolve, your body can't use it. Try putting your supplement in water to see if it dissolves. If it doesn't dissolve, then it's not bio available.

2. Is it Safe and Potent?
Check to see if the company manufactures their own products. 85% of brands don't make or test their products. These sellers aren't responsible for their quality. Therefore, they can make any claims they want but they don't have to be verified.

3. Is it Tested?
What tests do they run on their supplements to check for quality and purity? Are they transparent about testing and results? Do they have their own laboratory and scientific team? Are their products also tested by a third party company?

4- Does It Work?
If you don't use a quality product, you aren't going to get the results that the product claims it should give you. You can't change your health with products that aren't from a reliable source.

You don't have to guess. You can purchase confidently knowing your money is well spent.

With my 180 Days to Wellness program, you not only test to know where your nutrient deficiencies are, but you get a custom protocol and 25% off of my personally researched and recommended products!

Schedule a Discovery Call today to get started!

3 Surprising Things Many Women Don't Know About Perimenopause

10/6/2025

You've heard people dread menopause, but is it really that bad? I mean, what's so bad about not having a period anymore?

You know it's inevitable. But everything seems ok right now.

Here's the thing most people miss- it's not menopause that's the problem. It's perimenopause. The time between regular cycling and when it's done- forever!

Here are three surprising things people miss about perimenopause:

1- You might be in perimenopause and not even know it!
Even though you are still cycling fairly regularly, estrogen and progesterone levels might be shifting. This can look like longer or shorter cycles, increased days of bleeding, night sweats, hot flashes or worsened PMS.

2- You can have a regular cycle and not ovulate!
It's called an anovulatory cycle, meaning you bleed but don't ovulate. If you don't ovulate, you don't make progesterone. This can lead to feeling anxious, emotional, increased PMS and poor sleep.

3- Perimenopause doesn't have to be uncomfortable!
Stress is one of the biggest factors in your perimenopause journey. If you work to manage your stress before you get to this time in life, it can greatly increase the likelihood of a smooth and easy experience.

You don't have to be in the dark. There are answers out there.

Don't let perimenopause take you by surprise. Start now to put healthy habits in place so you can have an easy transition to menopause!

Schedule a Discovery Call to learn more how you can get the things you need to live life to the fullest- in every season of life!

4 Ways to Say Good Bye to Pre-Period Bloating

9/22/2025

It seems unavoidable.

You know it's coming. Because it's there every menstrual cycle like an impending morning alarm.

The bloating that makes you feel a size too big.
Breast tenderness that is there with every step you take.

It might be familiar but it's not normal! It's your body telling you something isn't right.

4 Ways to Say Good Bye to Pre-Period Bloating

1- Grab some magnesium glycinate
Low magnesium is a culprit with PMS with fluid retention.

2- Pair magnesium with vitamin B6
Vitamin B6 needs magnesium to be effective.

3- Avoid xenoestrogens
Xenoestrogens increase estrogen levels- another suspect in PMS with fluid retention. Choose organic meat and dairy. Avoid plastics (plastic wrap, containers), using microwaves, fragrances, toxic body care products and cleaners.

4- Boost your diet
Beans, whole grains and leafy vegetables are good choices of food during this time.

It's not inevitable! It's avoidable!

You can feel and look your best even the week before your period!

These are just a few things to get started with. Test to know where your hormones really are.

Join my 180 Days to Wellness for specific eating, stress and supplement plans created just for you and what you need!

4 Remedies for Estrogen Dominance PMS

9/8/2025

You dread those days. And so does everyone else in your house.

You feel anxious, moody and irritable. You try to hold it together but what you really want to do is escape yourself!

When there are more days like this than not.... it's time to take action!

4 REMEDIES FOR PMS FOR ESTROGEN DOMINANCE

1- Switch to organic animal fats and dairy
Animal fats and dairy increase xenoestrogens making estrogen dominance worse.

2- Say good bye to sugar and refined carbs
Sugar and carbs create inflammation and stress. It's really that simple.

3- Avoid xenoestrogens
Xenoestrogens mimic regular estrogens. Choose organic meat and dairy. Avoid plastics (plastic wrap, containers), using microwaves, fragrances, toxic body care products and cleaners.

4- Try magnesium glycinate and vitamin B6
Support inflammation and progesterone- both of which are challenges in estrogen dominance.

You don't just have to deal with it. It's not just how you are.

You can feel better! You can go through a whole month with more good days than bad days!

These are just a few things to get started with. Test to know where your hormones really are.

Join my 180 Days to Wellness for specific eating, stress and supplement plans created just for you and what you need!

Tried Everything and Still Feel Stuck?

8/25/2025

Feel like you've tried everything?

Diet. Supplements. Exercise. Fasting. Detox.

Nothing has worked. You feel stuck. You want to feel better. You know you could feel better. But you are tired of trying.

You aren't stupid. You aren't lazy. You are trying surface level things that aren't getting to the root of the problem.

Here's what I tell client's who feel stuck and have "tried it all":

Are you supporting all of your body together?
Are you addressing physical things but not the emotional things?
Are you looking at digestion, hormones and the liver as a whole?

If you aren't, it's not your fault. You are just doing what you know to do.

Here are some questions you can ask yourself:

Am I always rushing and am I ok with slowing down and saying no?
How is my digestion? Am I having consistent bowel movements every day?
Do I have steady energy throughout the day and wake up feeling refreshed?

Stop supporting yourself with surface level solutions and get to the root. See your body as a whole. Test don't guess. Start from the bottom up so you can get real results!

180 Days to Wellness is a whole body approach to finding the root causes that will help you start healing and feeling like yourself again!

3 Simple Steps to Revive Your Energy!

8/11/2025

We normalize it.

The familiar too tired feeling we have when the alarm goes off. It's there day after day. So soon we think it's just how it is in this season of life. I'm going to always be tired. After all, doesn't everyone feel like this? What can I do to change it anyways?

I was there once too. Not only was I always wishing that I could sleep a little longer when the alarm when off but I was also perpetually falling asleep in the evening when I was with friends. I would fall asleep at church and at seminars. I hated it but I felt trapped. I didn't know there was anything that could change it.

But there was! And it did change!

Three simple steps that revived my energy:

1- Cut out sodas and all sugary drinks- this means coffees with sugar too
Improved all day energy- no afternoon or evening crashes

2- Exercise outside every morning
Improves sleep, improves mood, improves circadian rhythm

3- Diffuse oils at night - these are my favorite ones
Better quality sleep, waking up feeling rested

Simple. Powerful. Effective.

Want to revive your energy not just for the short term, but for always? Join my 180 Days to Wellness to get your energy back so you can do the things you love and feel like yourself again!

You don't have to endure. You can live as God intended you to live!

Don't Leave Home Without This One!

7/21/2025

DON'T LEAVE HOME WITHOUT THIS ONE!

Summer time means road trips and vacations! Beef Jerky is the one food I don't leave home without. It's always in my bag for road trips, vacations or any fun adventure!

Why I love it!
It's shelf stable- so no need for a cooler or ice. It's protein dense which is sometime hard to get with meals on the go. It's easy to make- which not only gives you complete control over the ingredients but it's roughly 60% of the cost of retail! Making large batches and freezing it makes it so convenient so I don't end up eating other food that isn't as good for me.

Beef Jerky

2 lbs grass fed ground beef
1/4 c liquid aminos
1 tsp liquid smoke
1/2 tsp onion powder
1/2 tsp garlic powder
1/4 tsp sage
1/4 tsp thyme
1 tsp paprika

Mix all ingredients together until well combined. Place 1/2 of ground beef mixture between two pieces of parchment paper and roll out until about 1/4 inch thick. Sprinkle with garlic salt and cut into strips with a pizza cutter. Place on dehydrator trays allowing for air to move between the pieces. Dehydrate at 160 degrees until desired doneness. Blot the fat off each piece with a paper towel and rotate trays evenly every hour. Allow to dry & cool completely before storing. Store in freezer for up to 6 months. Does not require refrigeration when traveling.

1 oz Beef Jerky

Calories: 70-80
Protein: 10-12g
Fat: 3-4g
Carbohydrates: 2-3g
Sodium: 280-320mg (varies based on seasoning)
Iron: 8% daily value

What are your favorite healthy travel foods?

5 Tips for Cramp Relief

7/7/2025

5 TIPS FOR CRAMP RELIEF

I just heard someone say, "I always take four ibuprofen at a time! Less than that doesn't touch the pain."

Pain medication, even when it's over the counter wreaks havoc on your digestive system and liver. While it can help take away the discomfort, it's not addressing the root cause and can be creating more inflammation which will increase the pain down the road.

Even though it might only be one day a month, period pain that keeps you from fully participating in work, relationships and tasks at home, isn't something you have to suffer with! There are more answers than the band-aid of pain medication.

To understand period pain, let's first consider what causes it.

As your uterine lining starts to break down at the end of your cycle, it releases prostaglandins. These stimulate your uterine muscles to contract to help shed the lining. But too many prostaglandins can cause pain. To relieve period pain, we need to focus on reducing prostaglandins and inflammation.

5 Tips for Cramp Relief

1- Essential oils
Essentials oils, when diluted and applied topically, can provide immediate relieve for cramps. Ginger, Digestzen, Marjoram, Lavender, Clary Sage/Clary Calm and Jasmine are all good choices to ease discomfort.

2- Minerals
Magnesium lowers prostaglandins and relaxes the uterus. It can be helpful for both prevention and current relieve. Zinc also inhibits prostaglandins and inflammation. Potassium can also be beneficial when taken regularly.

3- Herbs
Turmeric lowers inflammation which can be taken in a capsule or in a tea. Ginger warms and increases blood flow which can be also taken in a tea.

4- Compress
Castor oil packs can relax muscles and remove toxins from the liver. Apply over abdomen for several hours or over night. Heating pads, hot packs or warm compresses can also be soothing and relax muscles.

5- Dietary Changes
Avoiding inflammatory foods such as sugar, dairy and high histamine foods can reduce your overall inflammation load. Adding in foods rich in omega-3 fatty acids (olive oil, cod liver oil, etc) and reducing foods high in omega-6 fatty acids can also significantly reduce overall inflammation and prostaglandins.

I'd be delighted to know if you try any of these ideas and which ones you found the most helpful!

Love the idea of getting to the root cause not just dealing with the discomfort? Check out my 180 Days to Wellness where we dig deep into your personal root causes so that you can be energetic, happy and feel like yourself again!

Everything Electrolytes!

6/16/2025

EVERYTHING ELECTROLYTES!

Electrolytes are becoming quite the popular topic lately! Electrolytes are substances that conducts electricity when dissolved in water. Common electrolytes are minerals such as magnesium, potassium, sodium, calcium, phosphorus and chloride.

Though electrolytes are nothing new, they are incredibly foundational and important to overall health. And maybe even more so in this time that we are living in!

One of the ways our body buffers the effects of stress is with minerals. In fact, the first mineral we use when we are stressed is magnesium. The more stress we have, the more minerals we are going to burn through.

Summer humidity and heat causes us to sweat to keep cool but to do that, our body uses our stores of minerals. So it's crucial that when we are either enjoying a warm day outside or working out at the gym that we are replenishing our electrolytes.

Electrolytes not only keep us hydrated but are also important for heart health, metabolism, blood sugar balance, energy, brain health, bone strength and muscle function.

3 Ways to Support Electrolytes

1- Eat Mineral Rich Foods
Sodium- real salt, pickles and olives
Calcium- dairy, leafy greens and almonds
Potassium- coconut water, bananas, avocados, spinach, sweet potatoes, beets, dried apricots
Magnesium- dark chocolate, avocados, nuts, seeds, beans
Phosphorus- dairy, eggs, meat, fish, nuts
Chloride- real salt, olives, seaweed

2- Take an Electrolyte
There are plenty of electrolytes on the market. Be sure to choose one sweetened with stevia or no sugar, is sourced from food or absorbable forms of minerals and that has the right ratios of minerals. My favorite it doTERRA's Recharge. Or you can also DIY your electrolytes!

3- Address Stress
This is by far the most difficult way but also the most effective! If we slow down the rate at which we are using minerals, then it will be easier to keep them at optimal levels.

Curious where your specific levels of minerals are and which ones you need to focus on?

Schedule a Discovery Call to learn more about Hair Tissue Mineral Testing and how it can benefit you as part of my 180 Days to Wellness!