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3 Key Benefits to Deep Breathing

2/24/2022

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3 KEY BENEFITS TO DEEP BREATHING

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1- REDUCE STRESS AND ANXIETY
Deep breathing calms the body, helps it feel safe and counteracts the body's "fight or flight" response. It releases tension which can improve things such as high blood pressure, headaches, muscle tension and sleep. It can also help lower cortisol which can help with weight loss, emotional balance and exhaustion.

2- CAN IMPROVE DIGESTION
Constipation, diarrhea, indigestion and a hiatal hernia can result from tension and anxiousness. Deep breathing can improve the gut brain connection, improve physical responses to stress and release tension in the solar plexus.  

3- REMOVAL OF TOXINS
Our lungs is one of our detox organs. 70% of toxins can be released if we are breathing properly. This makes our body and our brains healthy. 

How to Deep Breath
Deep breathing strengthens your diaphragm and allows your lungs to fully expand creating better oxygen exchange and strengthening core muscles. 

*Sit in a comfortable position and place your hand on your stomach
*With your mouth closed, breath in and allow your lungs to fully expand. The hand on your stomach should move out. 
*Hold your breath for a count of 7. 
*Slowly release your breath while blowing air out from your mouth until you have completely exhaled. 
*Continue deep breathing for 5-10 minutes

You can also do square breathing for extra support for the nervous system. 
*Breathe in for 4 seconds
*Hold for 4 seconds
*Breathe out for 4 seconds
*Hold for 4 seconds
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5 Ways to Start the New Year Off Right

12/29/2021

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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!
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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. As you become increasingly aware of when you are stressed, pull out your list and spend 10-15 minutes de-stressing. 
 
  • 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. ​




Get my Sugar Substitute Reference Guide
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Let's Talk Sleep

7/28/2021

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 "Sleep is the single most effective thing you can do to rest your brain and body for health" -Dr. Mathew Walker. Better sleep equals a better you!
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No amount of change to your diet and exercise will create lasting physical health if you aren't getting good sleep! It's like rowing upstream in a boat with a leak in it. 

Not getting enough sleep causes:
  • Decreased energy levels
  • Weakened gut
  • Disrupted hormones
  • Weak immune system
  • Decreased brain function (stress, anxiety, memory)
  • Less emotional regulation
  • Weight gain


Getting enough sleep involves realizing the value of it and making it a priority. Getting deeper and more restful sleep involves little changes you make throughout your day. 

Tips for restorative sleep:
  • Morning exercise - 20 minutes of morning sunlight boost circadian rhythms 
  • Deep breathing- Deep breathing activates the vagus nerve and calms the nervous system 
  • Regular sleep and wake times - Go to bed and get up within 1 hour of your set time
  • Establish a bedtime routine- reading, journaling, prayer and listening to music
  • Turn off screens at least 1 hour before bed- EMF (electromagnetic frequencies) can limit melatonin production, impact circadian rhythms and impact memory and learning
  • Sleep in a dark, cool room
  • Don't eat 2-3 hours before sleeping- If you go to bed full, your body will spend time digesting rather than repair, restoring and detoxing
  • Aim for 8-10 hours of sleep every night


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Emotionally Overwhelmed?

7/15/2021

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Do you ever have days where you feel so emotional overwhelmed you exist in a fog or cry at the drop of a hat and struggle to find reasons to smile or feel joy?

Life is hard. And emotions are real.  When we find ourselves in this place, sometimes we feel guilt. Guilt because we think we should be stronger and handle life's issues better. Guilt because we feel focused on ourselves and don't have the capacity to be there for other people. 

While it's tempting (and maybe even default) to push the emotions away, it is healthy to experience our emotions. And not to just feel them but to process them, work through the situation that triggered them and support our body in the emotions. 


A few tips to turn emotional overwhelm from an internal festering wound to a beautiful, healing experience:

1- Give your self permission to feel the emotion and to be ok with how you feel. You might need to tell yourself this out loud or to someone else. 

2- Journal how you feel. Write down your regrets and what you need to take ownership for in the situation. Write down all the things you want to let go of in the form of "I forgive...". Write down all the things you wished people would know. 

3- Use Console oil. Console soothes feelings of sorrow & grief and promotes feelings of hope and peace. Roll on the inside of wrist or over heart several times a day or when feeling overwhelmed. 

4- Nurture yourself by going for walks, spending time with friends, listening to music, making more space in your schedule to just be or whatever brings you joy.  

5- Ask Jesus to heal your emotions. Jesus understands what it feels like to be overwhelmed, sad, sorrowing and abandoned. He not only understands but is with us in every emotion we feel. Invite Him to join you in your emotions and to heal your hurts. 

6- Give yourself time. It takes time to process and work though hard emotions. Everyone process at a different pace so don't compare yourself to others. Be gentle with yourself and know that in time, healing will come. 

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]Happy Hormones? It's possible!

5/14/2021

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It IS possible to have happy hormones! Yes, I know many of you are thinking that you have been dealing with this for years but it is possible! And not just by masking the issues but by really getting to the root causes. 

What it requires is a holistic approach to your hormones with a focus on these areas. Using these, I have been able to help myself and my clients find balance with their hormones. All it takes is a commitment to your health and proper coaching along the way. 

Sleep- This is when the body detoxes, heals and recharges. If you aren't sleeping well, your body can't do what it needs to do. 
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Stress- Stress is a huge player with hormones. You can do all the other things right but if you don't manage your stress, you won't be able to achieve the results you want. 

Improve Gut Health- This is where it all starts. If you aren't absorbing nutrients or your gut is inflamed, it's hard to make progress with your hormones

Balance Blood Sugar- Insulin plays a key role in hormone levels as well as weight management. 

Reduce Toxins- Many toxins are endocrine disruptors, meaning they interrupt the hormone function in our bodies. It's essential to remove them from your body and your environment. 


Nutrition- If your body doesn't have the minerals and vitamins it needs, the body systems can't function like they should. Nutrients are the building blocks for hormone function and production. 
​
Would you like to get started with me to change your hormones? I offer several options for coaching you with your health. 

​3 month plan- A Whole Body Reset
  • Establish a nutritional foundation
  • 30 day cleanse
  • Create a personalized plan for lifestyle and diet

6 month plan- Personalized Wellness Plan 
  • Testing, physical assessment and health history
  • Address root causes
  • Establish mutual goals
  • Monthly coaching sessions
  • Allows time to create new habits

​

Chat With Me to Learn More!
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Make Your Hormones Happy!

5/14/2021

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Today I would like to share about some of my favorite essential oils to support hormones. While hormones is a broad and complex topic and effects so many areas of our lives,  I'll give you a few tips for where to begin. 

Stress- Yes, our hormones are responsible for our stress levels. And how we manage stress effects our hormone health.  
  • Basil- supports physical, emotional and mental fatigue
  • Balance- supports anxious feelings, emotional swings, stress and enhances mediation
  • Bergamot- promotes feelings of being worthy and supports all areas of stress (emotional, physical, chemical, mental)

Sleep- Our sleep is regulated by our hormones and when we get deep, restful sleep it balances our hormones! 
  • Serenity- calms fears, nervousness, anger, irritability & agitation and promotes restful sleep
  • Peace- promotes feelings of calmness, peace, reassurance and contentment
  • Lavender- is calming, soothing and great for helping children and babies sleep better

Weight- There are many factors to consider with weight but curbing cravings is a great place to begin! 
  • Slim & Sassy- promotes increased metabolism, curbs cravings, promotes blood sugar balance
  • Grapefruit- promotes weight loss, curbs sugar cravings, encourages release of excess fluid
  • Cinnamon- promotes blood sugar balance

Menstrual Cycle Regulation- This is what most of us think of when we think of hormones- progesterone, estrogen and testosterone balance. 
  • Clary Calm- promotes hormone balance, eases PMS, calms cramping, and supports regulation of flow, balances mood and hot flashes. 
  • Grapefruit, Thyme- promotes healthy progesterone levels
  • Fennel- promotes healthy estrogen levels and healthy ovaries
  • Ginger- promotes healthy menstruation and eases cramping
  • Clary Sage- promotes healthy estrogen levels, after baby hormone balancing, promotes labor, eases occasional hot flashes

As women, hormones affect all aspects of our daily lives. And when they are out of whack, we feel less than optimal. But the good news is, you don't have to live like that! That's my passion!

If you are tired of feeling run down, moody, carrying extra weight or not sleeping, I would love to connect with you and help you discover what needs supported and balanced in your life! Together we will do some testing to see where you are at, create a personal plan and some lifestyle changes that will make all the difference in the world for you! 

Sign up now to start your journey to feeling amazing! 


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Tried and True-For Me and You!

12/30/2020

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It was one of those days....
I had a rough day at work and needless to say, I didn't come home in the best mood! I was cranky and whiny and my poor sister patiently listened while I vented. She quietly went to diffuser in the kitchen and put in a few drops of Balance.

After 10 minutes of being home, I was feeling much better. In fact, I thought to myself that my day wasn't really that bad and I totally over reacted. I shared this with my sister and she smiled and said, "That's because I put Balance in the diffuser!"

This was my first experience with Balance and after feeling the difference, it has become part of my daily routine. I roll it on the bottom of my foot in combination with Serenity essential oil. I also have a small bottle of it that I keep in my purse and I feel anxious and stressed, I open the bottle and smell it or rub a little drop on the insides of my wrist. 

I have seen this oil calm babies, anxious dogs and confused grandmas! It's an oil that I recommend to almost everyone because who of us doesn't need a little bit more grounding and a little less stress in our lives? 

If you don't have this amazing oil and would like a sample, please let me know and I would be happy to send one to you! Or you can get a whole bottle for yourself! 


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6 Tips for a Healthy and Happy Holiday!

11/27/2020

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1. De-stress: Stress can greatly impact your immune system! Take 10-15 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. 

2. Moderation and Healthy Substitutions: Limit your desserts to half portion or only one cookie from the tray. Say "no" when you are full. Substitute less processed sugars like coconut sugar, sucanat, honey and maple syrup for refined sugar. 

3. Exercise: Don't forget this important part! Dance to your favorite Christmas music. Take a walk in the snow or to see the Christmas lights. Go sledding, skiing or play in the snow. 

4. Simplify: Decide which things are really important to you and eliminate the rest. Don't let pressure make you do things because "you've always done them". 

5. Get Your Sleep: You will be a better you when you are rested and can have energy to serve and love others. Try Serenity softgels or diffusing your favorite calming oils! 

6. Rejoice! Gratitude lifts our spirits and helps us see joy in the journey. Try writing in a thankful journal every day. 
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Stress. Who of Us Can Say We Don't Have Any?

9/4/2020

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Whew! Does anyone else feel like the last six months have pushed you to the edge? I have! As we have all faced so many changes, uncertainty and fear, our bodies have felt it too! 

Stress isn't just something we deal with. It's the major cause of most health problems! We probably all know that stress isn't good for us and we should do something to manage it but what should we do? 

Sometimes our stress is obvious but are there times where our bodies are stressed that we don't even realize it? Our body constantly gives us signals to tell us what it needs. We just have to listen.  Stress can be manifested by: 

  • weight gain- especially in the belly area
  • headaches
  • sleep disturbances
  • depression
  • irritability
  • insulin dependency
  • sugar cravings
  • fatigue
  • feeling overwhelmed
  • heart palpitations
  • digestive discomfort
  • hormone imbalances

As I've felt the impacts of increased stress in the last few months, I've had to increase my stress management skills. These are a few my favorite go-tos: 
  • Avoid sugar and eat whole foods
  • Exercise daily
  • Journal and take time to be still! 
  • Supplement with magnesium, B-Complex, Nervous Fatigue and Ashwaganda (all available at the Country Cupboard)
  • Sleep 7-8 hours every night

If you give your body what it needs, it will heal itself! Do yourself a favor and give your body some self care!
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