Balms and Manna Blog - Balms and Manna

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!

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!

What's the Beef About Beef Liver?

6/2/2025

WHAT'S THE BEEF ABOUT BEEF LIVER?

I remember growing up on a dairy farm as a girl and my mom serving us liver, heart and tongue. Those parts that not only sounded gross to eat but had strange textures. I couldn't figure out why anyone would LIKE to eat them!

Fast forward 20 + years later to find me including beef liver as part of my daily intake. Who knew? When I realized that organ meats like tongue, liver and heart are all nutrient dense foods packed with vitamins, minerals and essential nutrients, I wanted to find a way to get this goodness into my diet.

Beef liver is high in mainly copper, vitamin A, B12 and iron but has many other co-nutrients. Sure you could take these supplements individually but God created food with specific nutrients that work together to make them more effective and absorbable. So the best source is beef liver itself!

That being said, it's hard to incorporate four ounces of beef liver several times a week. So, I take a freeze dried, grass-fed, grass finished beef liver supplement to get all this goodness in a easier delivery.

Benefits of Beef Liver
1- Red Blood Cell Production
Beef liver is one of the most effective ways to help with anemia due to it's rich content of B12, iron and folate. This is a great supplement for pregnant women who struggle to keep their red blood cell levels up.

2- Liver Health and Detox
Eating liver will in turn support liver health.

3- Supports Energy
Beef liver is high in copper, B vitamins, protein and iron which all support energy production.

4- Boosts Immunity
Rich in vitamins A, D and K which all work together in an absorbable form to keep you well.

One food but so rich in nutrients. And so simple to take!

Get my favorite brand, Ancestral Supplements at the Country Cupboard. Two capsules a day will give you the same amount of beef liver as eating four ounces several times a week.

Could a Regulated Circadian Rhythm Be the Missing Piece?

5/5/2025

COULD A REGULATED CIRCADIAN RHYTHM BE THE MISSING PIECE?

Maybe it doesn't seem like it would make that much of a difference. But think about how you feel when you have a routine for the day. A predictable morning routine. A schedule for the afternoon. Our bodies crave consistency. And a sleep/wake rhythm is no different.

Our circadian rhythms are our bodies 24 hour internal clocks. Kind of like a built in alarm to tell us when we should go to bed and when we should get up.

Circadian rhythms impact many other cycles in the body. Our digestion, sleep/wake cycles, hormones, body temperature, immunity, our stress response.

Just regulating this one cycle in our bodies can have a profound impact on our mood and energy, inflammation, immunity, resilience to stress and metabolism!

How to maintain or reset a healthy circadian rhythm:

1- Have a set bedtime and wake up time. Even on weekends, try to go to bed and get up within an hour of your regular sleep and wake time.

2- Get outside and exercise in the morning. Morning sunlight in your eyes helps to stop the production of melatonin and increase cortisol production which regulates normal energy patterns.

3- Avoid artificial lights in the evening. Turn off lights and use lamps. Schedule phone to turn to black and white or wear blue light blocking glasses. This promotes melatonin production.

4- Establish routines around eating and bedtime. Eat at consistent times and avoid snacking. Start winding down for bed with a relaxing routine. These signal to the body when you should sleep and digest which all regulate the circadian rhythm.

These simple steps create big changes! I've seen women have less pain, better energy and less stress just by doing these things! Circadian rhythm resetting is just one tool that I teach inside my 180 Days to Wellness package.

If you are ready to sleep better, have more energy and are tired of not feeling like yourself, schedule a free Discovery Call to start your first step to the better you!

Schedule a FREE 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!

Breakfast- To Eat or Not Eat

1/22/2024

BREAKFAST- TO EAT OR NOT EAT

It always amazes me how many people tell me they don't eat breakfast. When I ask why, they tell me because it's something they can cut out of their morning routine to save time or they aren't really hungry.

I think one of the best things we can do to reduce our stress and support our hormones and minerals is to eat breakfast.

HERE'S WHY
We wake up in a fasted state and our cortisol goes up in order to wake us up. By eating first thing in the morning, we can have healthy cortisol levels throughout the day. If we don't eat right away, our bodies still need energy to function and will end up continuing to increase cortisol in order to maintain stable blood sugar. This can also lead to blood sugar swings throughout the day.

The concern with consistently elevated cortisol levels is that they cause our bodies to use more magnesium and sodium, which will impact levels of other minerals and the function of our nervous and endocrine systems.

If we start our day with a protein rich meal or even something small to break the fast, we can let our bodies know they are safe and supported. A breakfast with protein, carbs, and fats are ideal. Eggs are easy because contain protein and fat and you can use them in so many ways. You can add them to veggies, potatoes or sausage with a side of sourdough bread, oats or yogurt.

What you eat for breakfast is more about how you feel through out the day rather then if you are hungry in the morning or not. If you are tired, anxious, or wired, look at what you ate that day and continue to adjust until you have consistent energy, focus and satiety. Ideally, we should have stable energy throughout the day and can focus well.

A few easy ideas for those who don't want to add in extra time for breakfast:

*Overnight oats with nut butter and coconut milk
*Eggs cups (made in a muffin pan ahead of time)
*Egg burritos
*Unsweetened greek yogurt with fruit and granola
*Avocado sourdough or GF toast with eggs
*Protein smoothies -with favorite protein powder, fruits and veggies
*Cheese stick, hard boiled eggs and some fruit

Learn more about your specific nutrition needs and habits inside my personalized wellness coaching.

Start 2024 Right with These 4 Healthy Habits

1/8/2024

START 2024 RIGHT WITH THESE 4 HEALTHY HABITS

It's that time of year- resolutions, starting out fresh and focusing on our health. It's not a bad thing!

In fact, it's a great time to make changes for the better. But a goal without a plan is just a wish. Success has to be scheduled!

So I'm going to give you some tips on how to not just focus on your health, but help you translate them into habits that stick.

1- SLEEP
Good quality sleep is free medicine!
Goal: Go to bed by 10:00 pm and aim for eight hours of sleep.

If that feels like too much of a stretch, take your typical bedtime and move it back by half an hour. Then decide how much time it takes you to get ready for bed and set a timer that goes off so you know you need to start winding down in order to get to bed on time.

2-EXERCISE
Exercise (especially morning) helps with energy, hormone regulation, better quality sleep, blood sugar regulation and circadian rhythm regulation.
Goal: Exercise for 15-30 minutes every morning outside

This might feel like a huge goal especially since it's winter. First decide what you enjoy doing for exercise. Maybe biking, jogging or walking. Look at your morning routine and see where it's most feasable to fit it in. Try habit stacking by exercising while listening to your favorite morning podcast, while praying, listening to the Bible, exercising with your spouse for connection, after you drop your kiddos off at school or with a friend.

3- DRINK WATER
Drinking water helps flush toxins out of our system, supports focus and energy and can reduce pain and stress.
Goal: Drink half your body weight in ounces

Start with getting a water bottle and having it with you at all times. Take it with you in the car, to work, use it at home and when you travel. Figure out how many water bottles you need to drink to meet your goal and track it throughout the day.

4- CONNECTION
We all need a sense of belonging. Connection with people we love provides that safe place, helps us to be seen and valued for who we are. Connection can help regulate blood pressure, calm the nervous system and reduce stress.
Goal: Schedule a time every month to connect with someone you enjoy being with.

This can be a scheduled on a specific day every month, a Bible study, play date with other moms, a walk with a friend or just a time to meet and chat over coffee.

With all of these goals, there needs to be accountability and motivation to do them long enough for them to become habits.

Try finding an accountabiillty partner who also wants to work on establishing habits. Connect every day to see how you are doing.

Make a chart or graph with your goals and check the box or get a sticker for everytime you meet your goals. There is something powerful in seeing the progress (and it helps us know how we are actually doing versus what we think we are doing).

Hire a coach to help you stay on track. This may seem drastic but sometimes we need to have some skin in the game to get where we want to go.

Celebrate! Set rewards that are motivating to you and celebrate when you meet your goals. Seeing progress creates momentum to keep going.

This is just an example of what I help you with inside my Personalized Wellness Program. It's full of recommendations, support and accountability to help you create the changes you want and feel energetic, happier and yourself again!

Happy 2024! Have a great year everyone!

Protein Please!

12/4/2023

PROTEIN PLEASE!

It seems like lots of people are talking about protein these days. Is it just a fad or a marketing thing? Or is there really something to this?

Protein is one of the three basic macro nutrients (the others are carbohydrates and fats). Proteins are made up of amino acids which are called "the building blocks of the body". And if they are the building blocks of the body, it would be logical to reason that eating enough protein is important.

What Protein Does:
1- Maintains Blood Sugar Levels- Protein doesn't cause increases in blood sugar levels and can slow down the absorption of sugars.

2- Helps with Weight Loss- Protein improves satiety which decreases snacking and can also improve muscle mass which increases metabolism

3- Supports Liver Function- It's essential for helping the body detox, especially estrogen.

4- Hormone production- Protein is an essential nutrient for thyroid health

5- Enzyme production- It supports energy, thyroid health and digestion

Protein Sources
Animal Proteins (meat, eggs, dairy)- Have the highest source of proteins and contain the best ratios of amino acids (complete proteins)

Plant Proteins (legumes, nuts and seeds)- Have lower levels of proteins and do not contain all the amino acids (incomplete proteins)

How Much Protein Do I Need?
Everyone's metabolic needs are different. Some people have higher protein needs than others. The best way to know what is right for you is to track your responses to the food you eat (energy, cravings, focus, digestion) and adjust your ratios until you have good satiety and energy from meal to meal.

In my personal coaching programs, I help you discover your unique nutrient needs based on testing and your body's response. Join me there to learn more!

Seriously? Sleep Does That?

11/13/2023

SERIOUSLY? SLEEP DOES THAT?

We've all probably heard it. That we should get eight hours of sleep every night and how good sleep is for you. But have you actually tried it?

Not that I was a skeptic by any means. I know that sleep is greatly beneficial to your health. But getting to bed by 10:00 always felt like effort. And that meant that sleep had to be enough of a priority to make the effort. So I started a sleep challenge with an accountability partner. If I was in bed by 10:00, I got to put a sticker on my calendar. That might sound childish, but truly it's the visual tracking of the process that made it motivating.

So after one month of getting to bed by 10 pm consistently, which also meant getting eight to nine hours of sleep, this is what I noticed:

More motivation. It was so much easier to do tasks that seemed challenging.
Better focus. I got so much more done during the day.
More energy. Woohoo! That's a big win!
Less brain fog. It was so much easier to have a vision for the day and see what needed to get done.

After two months of this same sleep schedule, this is what I noticed in addition to the things above:

Less weight! Yes! Letting your body detox and restore (especially between 10-12 pm) contributes to weight loss.

Less cravings and emotional eating! More balanced blood sugar equals less cravings and being more rested meant my body didn't need as much fuel to keep me going.

So is sleep worth it? YES! And what's so great about all this is that it's FREE! I have so many people tell me that they don't have the money to focus on their health. But all this takes is a desire, some accountability and motivation.

Yes, sleep is medicine.

Take a deeper dive into sleep hacks and benefits in my personalized wellness coaching packages! To learn more, schedule a discovery call to see if we are a good fit for each other.

Slowing Down. Rebellion or Sanity?

10/9/2023

SLOWING DOWN IN A WORLD THAT GLORIFIES BUSY IS AN ACT OF REBELLION

Slowing down. Is it an act of rebellion or an act to keep our sanity? Maybe it's both.

Choosing to purposely say no to the busyness of life can feel like you are being rebellious. The world at large doesn't seem to respect nor understand how valuable, rather necessary slowing down actually is.

How often do you have a conversation with someone you know that the topic of being busy comes up? Really. Stop and consider this. It's almost as if we tell someone life is slow and we are enjoying the pace of life that we are at, they look at us as if we are rebelling against the culture.

I mean, isn't it productive and honorable to be busy? Doesn't it mean that you are important if your schedule is full?

Slowing down, whether that is taking intentional time every day to enjoy nature, go for a walk, pause for a few minutes and consider the gifts from the day, sit and listen- really listen to a someone who needs to share or lingering at a meal with someone you care about, is an act that feeds the soul.

Maybe it's purposefully planning one or two evenings in your schedule to just be at home- without a long to-do list and just enjoying being present.

Or maybe it's scheduling a family fun night or date night once a week to do something fun like have a campfire, meander through a bookstore, make a fun dessert, go for a late night walk, play a game or listen to or play music together.

When we intentionally schedule time to be present with ourselves and those around us, we give ourselves a gift. The gift of reducing our stress, inflammation, increasing our mood and creating more connection.

I challenge you to add slowing down into your schedule. Not for the purpose of being rebellious or to simply stay sane but because it's a gift. To yourself and to those you love!

Learn more about stress management, slowing down and how it is a foundational piece to be more energetic, happier and yourself again in my personalized wellness programs.