Balms and Manna Blog - Balms and Manna

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!

Do I Really Need Supplements?

3/18/2024

DO I REALLY NEED SUPPLEMENTS? -

I get this question a lot. Do I really need to supplement?

Here's the thing. God designed our food to give us the vitamins, minerals and nutrients that we need. And often I marvel at His master design as I study the combinations of vitamins and minerals in specific foods. These minerals and vitamins work in concert together to enhance the function of the systems of the body.

Minerals and vitamins are absolutely essential to basic organ function in our bodies. This gives us adequate energy, mood, healthy metabolism and immunity. Things that are foundation to our health.

For example, let's look at magnesium- a mineral that the majority of Americans are deficient in. Magnesium is a key element in cellular metabolism, regulates sugar metabolism and is needed for over 500 enzyme reactions. If we are lacking in magnesium, we can struggle with depression, low thyroid, anxiety, high blood pressure, cardiovascular issues, restless legs, constipation, poor sleep, osteoporosis and PMS.

In a perfect world, if we ate a whole food diet without processed foods, we wouldn't need to supplement. But how many of us truly eat a whole food diet?

To often it's easy to reach for processed food. And we might think that processed foods are not that bad if there are only a few ingredients listed. That's true. The less ingredients the better. But processed foods are digested and absorbed differently in the body. For example, eating lentil pasta (lentils being the only ingredient) versus eating lentils leads to a significantly higher spike in blood sugar.

The quality of the soil is another thing that impacts the nutrients in our food. The amount of pesticides that are used in conventional farming depletes the soil of the basic needed nutrients for plants to absorb. Then we have produce that is weak in nutrients and aren't giving us the percentages of vitamins and minerals we need.

So the conclusion is, if we want our bodies to have adequate levels of basic vitamins and minerals, we absolutely need to supplement.

My favorite foundational supplement is the Lifelong Vitality Pack. It's three supplements in a pack formulated to work together- remember that vitamins and minerals need to be in the correct ratios to benefit the body. Included are a whole food multi-vitamin, a plant and animal sourced omega and a whole food antioxidant blend.

I've been taking the Lifelong Vitality pack consistently for over nine years! Because it works! It gives me abundant energy, healthy inflammation levels and a stable mood!

If you are looking for a place to start with supplements, the Lifelong Vitality pack is it! And it comes with a 30 day money back guarantee.

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.

3 Hormone Benefits of Magnesium

4/5/2023

3 Hormone Benefits of Magnesium

Most people have heard of magnesium. And some may even have heard that it's helpful for the body.

Truth is, magnesium is one of the most beneficial minerals for your body, especially under stress. It's needed for heart health, detoxification, blood sugar balance, mental health, sleep, stress reduction and energy.

Benefit #1- Healthy Thyroid Function

Our stress response, oxidative stress, inflammation and adrenal function greatly impact thyroid health.

Elevated cortisol and stress hormones block the production of TSH which means our thyroid doesn't get the message from the pituitary to make thyroid hormones.

Magnesium also helps to transport iodine into our cells and to convert T4 to T3 which are both essential for healthy thyroid function.

So without magnesium, our thyroid simply can't function well!

Benefit #2- Blood Sugar Balance

Magnesium in needed for insulin to work properly in the body. It plays a role with how insulin gets in our cells and insulin sensitivity.

Deficiency of magnesium is associated with insulin resistance so it's important to have the right magnesium levels if you struggle with blood sugar balance.

Benefit #3- Estrogen Detox

Magnesium supports detoxification of estrogen.

Magnesium has a relaxing effect on the bowels which allows estrogen to be eliminated rather than being reasorbed and recirculated in the body. If you aren't having regular bowel movements (at least one per day), this can contribute to estrogen dominance and extra stress on the liver.

Much of our excess estrogen is broken down and removed through the liver. Magnesium is required for the enzyme responsible for healthy estrogen elimination to work efficiently.

Not sure where your magnesium levels are? A Hair Tissue Mineral Analysis is the best way to see how your body is using and storing all your macro and micro minerals, including magnesium. Plus it will give a picture of where your adrenal, thyroid, blood sugar and nervous system function is at.

Learn more here or contact me for a discovery call to learn more!

Adrenal Cocktails-Tasty and Nourishing!

3/13/2023

ADRENAL COCKTAILS- TASTY AND NOURISHING

The adrenal glands are two small glands located just above the kidneys. They play a huge role in our bodies. Specifically with our stress response, metabolic function, hormone regulation and blood pressure and fluid levels.

One way to keep our adrenals functioning well is to consume minerals in the right ratios.

ADRENAL COCKTAILS
Adrenal cocktails are simple, refreshing and designed to provide the body with the right balance of sodium, potassium and vitamin C to give the adrenals a boost and support your overall stress response. If you are concerned with the carb content, add 1 Tbsp of collagen.

*Ideal time to drink cocktails are mid-morning and mid-afternoon

BASIC ADRENAL COCKTAIL
½ cup orange juice, freshly squeezed (avoid additives- should just be orange juice)
¼ tsp cream of tartar
¼ tsp real salt

ADRENAL COCKTAIL RECIPE #2
1 cup coconut water
¼ tsp real salt
½ fresh squeezed lime or lemon or ¼ tsp whole food vitamin C powder

ADRENAL COCKTAIL RECIPE #3
½ cup orange juice, freshly squeezed (avoid additives- should just be orange juice)
½ cup coconut water (avoid any with ascorbic acid)
¼ tsp real salt

ADRENAL COCKTAIL RECIPE #4 (for those with throat/gut irritation)
2 oz aloe vera juice (inner leaf)
2-4 oz grapefruit juice
¼ tsp real salt
2-4 oz sparkling water

ADRENAL COCKTAIL RECIPE #5 (for high blood sugar)
1 cup water
¼ tsp real salt
¼ tsp cream of tartar
1 Tbsp lemon or lime juice (not from concentrate)
1 Tbsp collagen

Curious if your adrenals need support or if your minerals are imbalance?

Schedule a discovery call to learn more about specialized testing today!

Headaches- What They Are Telling You.

11/14/2022

HEADACHES- WHAT THEY ARE TELLING YOU.

We've all probably had a headache a time or two in our lives. Maybe some more often than others. They can be frustrating, annoying and even sometimes debilitating. But all headaches are our bodies way of communicating that something isn't right.

Let's consider some of the messages our bodies may be communicating to us through headaches.

THINGS TO CONSIDER

Hormones
- For females, if headaches are monthly or bi- monthly they can be from imbalances with your hormones. Generally if you have headaches during ovulation or just before getting your period, it's due to a rapid drop in estrogen and is likely linked to an estrogen/progesterone imbalance. Headaches several days after your period starts and with heavy bleeding can be due to low iron.

Stress
- Many headaches are stress related. These are frequently at the base of the neck, shoulders or discomfort in the jaw area. Pausing to see if you are holding tension in these areas can give you an indicator if stress levels are causing tension to build.
- Stress in the form of lack of sleep can also contribute to headaches.

Toxins
- Environmental toxins, chemicals, artificial fragrances or foods that your body is sensitive to can all lead to headaches. When the liver becomes overwhelmed with toxins, it will often alert the body by producing a headache. Keeping a journal of where you spend your day, what you were exposed to and what you ate can help you identify toxins that you are sensitive to so you can eliminate exposures.

Mineral Imbalances
- Magnesium loss and copper & sodium excess can all lead to headaches. A Hair Tissue Mineral Analysis can help you identify if mineral imbalance is a factor.

Our bodies are complex and often there is more than one cause for persistent headaches. If these simple suggestions don't get you the results you want, it might be time to dig deeper.

I offer a Personalized Wellness Program that consists of a comprehensive personal health assessment, specialized testing and regular check ins over the course of six month to create a custom wellness plan.

For those of you who are frustrated with the guess and check approach and not getting the results you want, this will give you data to uncover root causes and find a solution that makes a difference!

LEARN MORE HERE

3 Steps to Uncover Root Causes for Hair Loss

9/5/2022

3 STEPS TO UNCOVER ROOT CAUSES FOR HAIR LOSS

Hair loss is a real thing. And it's becoming more and more common. And for women, this can be a big concern.

Hair loss/thinning is a complicated thing. There is no easy, one solution. But I can help guide you through steps to help identify your root causes for hair loss.

1- Nutrition
Hair growth isn't essential so if you aren't getting enough nutrition, that contributes to hair loss. Insufficient amounts of protein can be a frequent contributor. It's good to calculate how many calories, fats, proteins and carbs you individually need and see if you are eating enough. Contact me for an easy way to calculate your nutrition.

You also need essential vitamins and minerals for hair growth. Copper, Vitamin A, E, C, B's Magnesium, Iodine and Sodium are some of the most important. Supplementing with a good multi vitamin is essential. My recommendation is doTERRA's Lifelong Vitality Pack.

2- Hormones
Androgens, estrogen, progesterone and thyroid levels all impact hair growth. Imbalances in these will create less energy, can increase stress and cause the body to not prioritize hair health. Contact me for more information about where your hormone levels are.

3- Stress
When we are stress, our bodies require more calories and carbohydrates for energy. Stress impacts our cortisol levels which can increase estrogen, decrease our minerals, decrease progesterone and impact thyroid and hair follicle health

Basic Recommendations

Eat enough, supplement well & balance your minerals.
Check your hormone levels- contact me for more info
Focus on stress management
Topical support- Use a boar or mixed bristle brush and do a Morocco massage, do a hair detox with bentonite clay & apple cider vinegar
Use Nettle Tea - topical or internal.
Add 10-15 drops of Rosemary essential oil to your shampoo or conditioner

*Bentonite clay, Apple cider vinegar, Nettle tea and the Lifelong vitality pack are all available at the Country Cupboard in Fairbury.

Contact Me for More Support with Hair Loss

Caffeine- Good or Bad?

8/3/2022

CAFFEINE- GOOD OR BAD?

Who of us doesn't have days that we are dragging and just want a boost of energy? Energy drinks, coffee, chocolate, tea and sodas are an easy fix when we are tired to get us through the day but is caffeine good for us?

HOW IT WORKS
Caffeine works by inhibiting a neurotransmitter called adenosine which calms down activity in the nervous system. And by doing this it increases the activity of stimulating neurotransmitters. After about ten days, the effect wears off and your body creates more receptor sites for adenosine so you need more caffeine to get the same effects. This creates addiction and why caffeine can be considered a drug.

This is why people who stop caffeine have withdrawl symptoms like fatigue, headache & feeling depressed (caffeine also effects dopamine, seratonin and acetylcholine). It takes about ten days for the body to adjust the amount of adenosine receptor sites back down.

Excessive caffeine consumption can include a risk of osteoporosis (caffeine depletes calcium), rapid heartbeat, sleeplessness, anxiousness, irritiability, cold sweats, loss of appetite, nausea & diarrhea.

Your body only has so much energy. When you do use caffeine, you aren't creating more energy, you are pulling energy out of the cells at a faster rate and then creating an energy crash later once your energy stores are delepted. So over time, you are making the problem worse.

WHAT TO DO INSTEAD
If you really want more energy, stop using caffeine and help your body build up it's energy reserves. Most often fatigue is due to a lack of nutrients and minerals. Try adrenal cocktails to replenish minerals, Lifelong Vitality Pack for a great foundation of nutrients, adaptogens like Nervous Fatigue, Tulsi and Ashwagandha to support the body's stress response.

Adrenal Cocktail Recipes

Bone Broth Basics

11/30/2021

Bone Broth Basics
It's that time of year when we all want to cozy up with a bowl of steaming soup! And what's better to use as a base than bone broth? Bone broth doesn't just taste good, it's full of nutrition and essential minerals. It also provides amino acids and is a great source of collagen and gelatin.

Bone broth supports:

Restoration of leaky gut
Food allergies/intolerances
Joint health
Immunity

How to Make Your Own Bone Broth:

For a quality bone broth recipe, it’s important to use all the body parts like organ meat, feet and neck.
You also want to buy animal products that you know are pasture-fed and free of antibiotics and hormones in order to truly unlock all the bone broth benefits.
Add vegetables (carrots, onions, celery) and garlic for added taste and nutrition

Cooking Suggestions

Place bones into a large stock pot and cover with water.
Add two tablespoons of apple cider vinegar to water prior to cooking. This helps to pull out important nutrients from the bones.
Fill stock pot with filtered water. Leave plenty of room for water to boil.
Heat slowly. Bring to a boil and then reduce heat to simmer for at least six hours. Remove scum as it arises.
Cook slow and at low heat. Chicken bones can cook for 24 hours. Beef bones can cook for 48 hours. A low and slow cook time is necessary in order to fully extract the nutrients in and around the bone.
Alternatively, you can use a crock pot to make the broth. Use the same directions by covering bones with water and adding apple cider vinegar. Cook on low for 8-24 hours.
Remove large pieces of bone, meat and veggies and discard. Strain through a sieve and then store in jars in the fridge or process in a pressure canner for later use.

After cooking, the broth will cool and a layer of fat will harden on top. This layer protects the broth beneath. You can eat this layer along with the broth if desired.

*You can also purchase bone broth instead of making it yourself. Organic, grass fed bone broth with no preservatives with provide you with the best nutrition and benefit.

I'd love to hear if you make your own bone broth!