Balms and Manna Blog - Balms and Manna

What's Hijacking Your Hormones?

1/20/2025

WHAT'S HIJACKING YOUR HORMONES?

Hormones are complicated things! And absolutely necessary to be in balance to feel good. While there are many things that could be hijacking your hormones, endocrine disruptors on a major one. Let's take a deeper look.

Xenoestrogens are specific endocrine disruptors that are false estrogens that mimic estrogen. Because of this, xenoestrogens fit in the same receptor sites as estrogen which block the estrogen from being received and can increase the levels of estrogen in the body. Over time, xenoestrogens not only block receptor sites but can damage them as well.

This specific class of endocrine disruptors are found in conventional dairy, microwave use, plastics (especially when heated), non-organic soy and fragrances.

There are several ways to support healthy xenoestrogen levels in the body. One is to remove the amounts entering the body by avoiding the previously mentioned sources. Another way is to help the body break down and remove the current levels.

Flaxmeal- binds with estrogen to help remove it from the body
Liver support- the liver removes excess hormones. Milk thistle or dandelion products are great for the liver.
Cruciferous veggies- these contain diiodolymethane or DIM which improves estrogen metabolism

Tired of dealing with mood swings, PMS, low energy, poor sleep and digestive discomfort? Curious if you have excess estrogen or endocrine disruptors are the cause of your hormone imbalance? Test, don't guess!

Schedule a discovery call to learn more about testing and start feeling like yourself again!

Schedule Your Discovery Call

5 Ways to Start the New Year Off Right

1/6/2025

5 WAYS TO START THE NEW YEAR OFF RIGHT

January.

That time of year when the holiday festivities leave us feeling a few pounds heavier, a little more brain fogged and a little less energetic than we'd like to be. It's a New Year and a great time to reset our routines and choices!

Here are five simple ways to start the New Year off right!

DE-STRESS- Start with noticing signs that indicate you are stressed. Even better is to make a list of these things. Focus on awareness of when you are stressed and listening to your body.

Make a list of 10 things you truly enjoy that you feel refreshed and renewed after doing. Schedule a specific time every day to relax and renew. As you become increasingly aware of when you are stressed and how you feel after taking time to slow down, you might find yourself pulling out your list and managing your stress more often!
EXERCISE- Just 15 minutes of movement every day, especially outside will help to balance your hormones, increase your energy and mood. Talk a walk in the snow, go sledding, ice skating or a bike ride when the weather is good.
GET YOUR SLEEP- Getting 7-8 hours of sleep every night is foundation to everything! Your weight, ability to detox, mood, energy, hormone balance, stress levels and even digestion!

Set a sleep and wake time and stay within an hour of that time frame to regulate your circadian rhythms. Take the 30-60 minutes before bed to turn off all screens, do some reading, journaling, devotions, gratitude or a relaxing bath with essential oils.

If falling asleep or staying asleep is hard for you, try Serenity softgels. They promote deep and restful sleep and are truly amazing!
DRINK WATER- Drinking water hydrates your skin, improves digestion and elimination, reduces feelings of hunger and calorie intake and helps flush out toxins. Half your body weight in ounces daily is the general recommendation
REDUCE SUGAR- The average American consumes 22 teaspoons of added sugar daily! Sugar slows down your immune system, increases inflammation, creates brain fog and drains your energy. It's also contributes to heart disease, fatty liver, diabetes and cancer.

Is staying healthy one of your goals for the year? Maybe you've worked hard to get your health to a good place. Or maybe you have always been healthy but want to stay that way.

I have a plan that's just for you! It includes significant discounts on functional lab testing, one FREE consultation to review labs or just do a check in, access to a community wellness chat where you can connect with other like minded people and access to me to ask all your questions- all year round!

Learn More Here!

4 Tips for Managing Holiday Stress

12/2/2024

4 TIPS FOR MANAGING HOLIDAY STRESS

Christmas season is upon us!

Some people love this time of year. And some people hate it. While some of the reasons this season is stressful and painful can't be changed, somethings can. Here are a few tips to making this season just a little bit better than the year before!

MAKE A PLAN
Don't wait until you are in the middle of the holiday season to realize you are overwhelmed. Sit down now and decide what things are most important to you and what you want to be part of your holidays.

Reflect back on the previous Christmas season. What went well? What didn't go well? What would you change to make it better this year?

Maybe it's time at home alone enjoying Christmas music and quiet evenings looking at pictures of previous Christmases. Maybe it's baking Christmas treats. Maybe it's a specific tradition like cutting down a Christmas tree or a drive to see Christmas lights. Whatever you want to make sure is part of your holiday season, schedule it in now.

KNOW YOUR LIMITS
Know your limits and schedule in time for what you need.

If you are someone who recharges by being alone, schedule in time daily or between gatherings to introvert. If you recharge by being with people, try to work your schedule to be able to attend all the social events. If you live with someone who is different than you, talk about what each of you need and make a plan that works so you can both enjoy the holiday season to the fullest.

MANAGE STRESS
Managing stress is important for even the easiest times in life but it's especially needed during this time of the year! Schedule in 15-30 minutes every day for "me time" to do something relaxing to slow down your mind and body. Deep breathing, reading, bubble baths, puzzles, hot tea with music or reviewing your day with a friend all things that can restore and relax.

PROTECT YOUR SLEEP
It's easy to let things like sleep and eating well go by the wayside during the holidays. There can be pressure to let things go because it's "just this one time of year". But sometimes the recovery from letting things go is so much more work than protecting and working on maintaining habits during the holidays. Decide what boundaries you need around sleep. Decide which times you can bend on the boundaries and when you need to be disciplined. Telling your host when you need to leave ahead of time can give you accountability, help keep your boundaries and protect your sleep.

With a little intentionality, you can make this Christmas season better and happier for you and for everyone around you!

A Healthy Treat to Start off the Day- Pumpkin Granola

11/25/2024

A HEALTHY TREAT TO START OFF THE DAY- PUMPKIN GRANOLA

Thanksgiving is almost here!

Sometimes I want to have a special, festive treat that isn't the typical pie that is loaded with sugar. And I'm never tired of anything pumpkin.

I found this recipe in a search for something special to make for my sister's birthday breakfast. Serve this to your guests on Thanksgiving morning as you gather around the table over steaming cups of your favorite tea to pause and remember all the blessings you've been given.

DAIRY FREE, GLUTEN FREE PUMPKIN GRANOLA

INGREDIENTS

2 cups chopped raw pecans
1 cup chopped almonds or cashews or a mix of both
1 cup raisins
1 1/3 cup unsweetened shredded coconut
1/2 cup canned pumpkin
1/3 cup maple syrup
2 tablespoons coconut flour
1 tablespoon pumpkin pie spice
2 tablespoons melted coconut oil
1/2 teaspoon salt

INSTRUCTIONS

Preheat oven to 325° and grease a large baking sheet with sides.
In a large bowl, combine chopped nuts, shredded coconut, raisins, canned pumpkin, maple syrup, coconut flour, pumpkin spice, melted coconut oil, and salt. Stir well.
Place on baking sheet and bake for 20 minutes.
Stir and bake for another 10 minutes for soft granola or 20 minutes for crunchy granola.
Let fully cool and store in air tight containers.

*The first time I made this recipe I failed to read that the nuts should be chopped but it just made the granola a little bit more chunky rather than fine which was delicious. And the crunchy version is amazing if you are eating it with milk as cereal.

How Do I Know If I Have a Thyroid Problem?

11/11/2024

HOW DO I KNOW IF I HAVE A THYROID PROBLEM?

As toxins increase, our food becomes less nutrient dense and the pace of our world and lives speeds up, it's not suprising that thyroid challenges are becoming more and more common.

Maybe you've wondered if some of the nagging, annoying symptoms you've been having are a result of your thyroid.

The thyroid's main function is to regulate metabolism. This includes how quickly the body uses energy, makes proteins and regulates body temperature. When the thryoid isn't functioning optimally, you either have hypothyroidism (low thyroid function) or hyperthyroidism (high thyroid function).

Blood serum tests are the best way to really see what's going on. But here's a quick list of common symptoms of either hypo or hyper thyroid.

Hypothyroidism

Dry, coarse hair
Thinning hair
Brittle nails
Loss of outer third of eyebrows
Puffy face
Slow heart beat
Constipation
Weight gain
Arthritis
Cold intolerance
Dry skin
Muscle cramps, stiffness and joint pain
Heavy menstrual periods
Fatigue
Depression
Infertility

Hyperthryoidism

Weight loss
Palpitations
Sweating
Heat intolerance
Warm, moist palms
Frequent bowel movements
Anxiety
Irritability
Infrequent or scant menstrual periods
Fatigue
Increased appetite
Infertility
Insomnia
Bulging eyes
Rapid Heartbeat

If these lists resonate with you and you are suspicious of poor thyroid function, there is a solution! With a simple blood test, you can have a better idea of where your thyroid function is.

Schedule a discovery call to learn about not only the testing that is available through my Personalized Wellness Program but also how together we will identify your root causes of these symptoms and help you on your way to being more energetic and feeling like yourself again!

Schedule A Discovery Call

There are Plants that Help with Stress?

10/24/2024

There are Plants that Help with Stress?

The more I study herbs and the body, the more I see the depth and intelligence of our Creator! Each herb and plant is made to grow in specific conditions. And the properties of those plants are very well suited to the type of people who live and thrive in those environments.

Today we are going to talk about a specific category of herbs called Adaptogens.

Adaptogens are specific herbs that help the body adapt to stressful situations. This works because they grow and thrive in stressful conditions. So when we ingest them, it also helps us to manage stress better.

Adaptogens support and strengthen adrenal (stress glands) function by regulating the body's response to stress through the hypothalamus-pituitary-adrenal (HPA) axis. This balances cortisol which is one of our main stress hormones and contributes to aging.

When our cortisol levels rise, we move into fight or flight which stimulates our adrenal glands and the sympathetic nervous system. If we stay in this state of elevated cortisol, it can contribute to feelings of exhaustion, weight gain in the belly, low libido and digestive issues.

Adaptogens can help regulate the harmful effect of stress by promoting restful sleep, boost energy, ease anxiousness, lift the mood and increase focus. Adaptogens also help to build the immune system because stress hormones reduce the immune response.

Some of my favorite adaptogens are Ashwagandha, Tulsi (or Holy Basil) and Maca. But there are a wide variety of adaptogens including Cordyceps, Eleuthero, Korena Ginseng and many mushrooms.

Ashwagandha
Ashwagandha is specifically helpful for people with sub-optimal thyroid function. It helps to regulate cortisol, resistance towards stress and slows oxidative stress.

Tulsi
Tulsi is a powerful anti-aging substance. It helps regulate and support the immune system, supports cognitive function, may help lower cortisol levels and reduce stress-related irriations like canker sores and ulcers. Tulsi comes in a lovely tea with many flavors, capsules or an essential oil to diffuse or use topically.

Maca
This adaptogen is estrogenic and has a reputation as an aphrodisiac. It increases libido and sexual performance in both men and women. It can help reduce stress and increase general health and energy.

Cordyceps
Cordyceps is a fungus with anti-oxidant and anti-inflammatory properties. It impacts cortisol and oxidation levels as well as overall immune support. It's a good remedy for the elderly, people with weak lungs or who frequently get sick. It can also improve stamina and overcome sexual dysfunction.

Eleuthero
Eleuthero is a slightly stimulating adaptogen and can help improve mental fatigue and physical stamina. It can also help to stimulate male hormone production.

Korean Ginseng
Korean Ginseng is a general tonic for the whole body. It helps to strengthen immunity, improve digestion and overcome fatigue and help the body repsond to stress. It's especially helpful for people who are cold, pale and weak and can be used as a daily tonic to strengthen sexual hormones and improve stamina.

Although the best way to manage stress is still through stress management and reduction, adaptogens can be a helpful support and tool to feel better while working on reducing stress.

If stress is impacting your daily life and you'd like to learn more about adaptogens or the impacts of stress on the body, let's connect through a discovery call!

An All-Time Favorite Snack!

9/23/2024

AN ALL-TIME FAVORITE SNACK!

I'm always looking for healthy, fast, yummy snacks. Not just ones that I love but ones that I can share with other people too!

Most nuts are roasted in peanut oil (which is a no-no) for me. That makes me sad because I love nuts but can actually eat so few of them that are available at the store.

I thought that surely roasting your own nuts couldn't be that hard. I searched for a recipe and sure enough, I found one! And not only is it easy but it's better than any roasted nuts that I have eaten (pre- peanut allergy that is)!

So here it is: Rosemary Roasted Nuts

4½ cups raw, whole almonds, cashews, walnuts or any combination
1½ tablespoons HOT water
1½ teaspoons sea salt
2 tablespoons olive oil
5 drops of Rosemary essential oil
sea salt to taste

Heat oven to 375 degrees and lightly spray a large baking sheet. Place the raw nuts in a large ceramic mixing bowl (we'll be adding the hot nuts back into it, so don't use plastic).

Stir 1½ teaspoon of salt into the hot water until mostly dissolved (it hardly ever completely dissolves for me - it's okay if it doesn't), pour over the nuts in the bowl and mix until all are coated. Transfer to prepared baking sheet, spreading the nuts in a single layer.

Bake for about 8 minutes, stir well and spread back into a single layer. Bake for 6-8 minutes more, depending on how your oven cooks (Mine is usually perfect at about 16 minutes total, but your oven may vary, so may take 5-10 minutes longer).

To test doneness, the nuts should be nicely browned, inside and out. Keep an eye on them, this is when they can burn quickly - but you don't want them undercooked either or they won't be crisp.

When they are done baking, put the hot nuts back into the large bowl and pour the olive and rosemary oil over them. Toss well until all the nuts are coated. Leave the nuts to cool in the bowl, or spread out on the pan again if you need them to cool more quickly. The nuts will soak up the oil as they cool.

Store in an airtight container at room temperature. You may notice that they nuts are soft in the first minutes out of the oven. Oil them and let them sit and they will crisp up and be wonderful!

Help a Friend and Get Paid to Do It!

9/9/2024

HELP A FRIEND AND GET PAID TO DO IT!

When we find something we love, we tell everyone about it! You can do that about me too!

Do you have a friend who is struggling with feeling exhausted, overwhelmed, moody, have digestive or hormones issues that keep them from functioning in daily life? You might not know how to help them but you can send them to someone who does!

Refer a friend to me and if they book a Personalized Wellness Package, you will get one consultation free!

Schedule a Discovery Call to Learn More

5 Tips to Go Gluten Free

8/19/2024

5 TIPS TO GO GLUTEN FREE

Tip #1- Read Labels
Start reading all labels to familiarize yourself to gluten containing foods. Processed foods, baked goods, cereals, snacks, and pastas are common ones.

Some less obvious sources:

Alcohol
Sauces- barbeque, ketchup, mustard, etc
Bran
Brewer's yeast
French fries
Deli meat and cheese
Soy sauce
Soup

Tip #2- Choose Naturally Gluten Free Food
Cook with foods that are naturally gluten free.

Use potatoes, quinoa, spagetti squash and rice instead of pasta.
Use lettuce or wraps instead of buns.
Choose ice cream or chocolate for dessert.
Use cauliflower pizza crust instead of store bought pizza.
Make soups, skillets, meat & potatoes and salads instead of sandwiches or wraps.
Eat eggs, yogurt and meat for breakfast instead of waffles, cereals and pastries.

Tip #3- Find Your Favorite Gluten Free Substitutes
These are my favorites:

Breads- Sami's or Udi's
Flours-
- Namaste- easy to use, good texture and taste. Also has lots of mixes (pancakes, muffins, etc)
- Bob's Red Mills- has different options of flours
- Crushed Whole Cell Floor- not gluten free but sometimes the body can handle this even when you are sensitive to gluten.
Simple Mills- my favorite brand for gluten free- it's cleaner, great taste and healthier but pricer
Siete- chips, tortillas
Nut Thins- crackers
Cereal- Rice Krispies, Rice and Corn Chex are gluten free

Tip #4- Get New Recipes/Cookbooks
Danielle Walker is one of my favorites! Her recipes are simple and easy to make. She uses almond and coconut flour. They are the healthiest option but they can have a "squeaky" texture.

Find gluten free people to follow on social media for great gluten free recipes

Tip #5- Enjoy What You Can Eat!
Instead of wishing for or missing what you used to eat, embrace the new things you are eating. Find new recipes, ingredients and have fun creating and savoring what nourishes your body!

Find more recipes, tips and the "whys" for going gluten free inside my Personalized Wellness Program!

Sugar. A Love-Hate Relationship

8/5/2024

Sugar. A Love-Hate Relationship

Sugar. It's a love-hate relationship. It's addicting- even more than cocaine! It tastes good, so we like to eat it but it's so bad for us. Which we probably all know to some extent. And that we should eat less. But sometimes knowing exactly how damaging it is motivates us eat less.

One of the scariest things sugar does is causes inflammation. Inflammation manifests in joint pain, skin issues, digestive discomfort, irritability and mood issues, weakened immunity, sinus congestion and disesases. Diseases that no one wants- like cancer, fatty liver, cardiovascular disease, leaky gut and type 2 diabetes.

The average American consumes 22 teaspoons of added sugar daily. That's a lot of sugar! And then we wonder why we don't feel good and diseases are on the rise.

The American Heart Association's recommendation for daily added sugar is only nine teaspoons for men and six teaspoons for women.

You can start reducing added sugar by the obvious things:
*Sugary drinks like sodas, coffees, energy drinks and juices
*Sugary treats like donuts, cookies, pastries and any type of dessert

Then there's the harder, less obvious things:
*Salad dressings
*Condiments- ketchup, pickles, mayo, etc
*Processed food
*Breakfast foods- pancakes, cereal, oatmeal

Upgrade your sugars by choosing brands that have healthier sugars.
Read the label on everything! These are the things you want to avoid:

Corn syrup
High fructose corn syrup
Corn syrup solids
Malt syrup/sugar
Pancake syrup
Brown rice syrup
Agave syrup
Fructose
Dextrose
Maltose
Sucrose
Sugar
White granulated sugar
Powdered sugar
Brown sugar
Maltodextrin
Aspartame
Splenda
Sweet & Low

Sugar upgrades:

Honey
Molasses
Raw sugar
Coconut sugar
Stevia- make sure there are not additives
Dates/ date paste
Maple Syrup
Monk Fruit
Mashed bananas
Applesauce
*Sugar alcohols-xylitol, erythritol, maltitol, mannitol, sorbitol

*These aren't absorbed well and can cause digestive issues in some people so use them cautiously.

If you aren't feeling your best and are ready to quit sugar, schedule a discovery call to see how a Personalized Wellness Program and help you to feel happy, more energetic and yourself again!