Balms and Manna Blog - Balms and Manna

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

3 Key Benefits to Deep Breathing

2/24/2022

3 KEY BENEFITS TO DEEP BREATHING

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

5 Ways to Start the New Year Off Right

12/29/2021

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. 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

Let's Talk Sleep

7/28/2021

"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!

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

Emotionally Overwhelmed?

7/15/2021

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.

]Happy Hormones? It's possible!

5/14/2021

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.

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!

Make Your Hormones Happy!

5/14/2021

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!