Reclaimed Wellbeing

06/27/2025

Midlife-one of the most critical periods for chronic disease development. According to research, about 78.4% of midlife adults report having at least one chronic condition, and 52.7% have multiple chronic conditions.

June is Alzheimer's and Brain Awareness Month. It is estimated that by the year 2050 14 million people will be living with Alzheimer’s disease. Those are the 35–60-year-olds transitioning in their midlife, including me.

Midlife often brings a perfect storm: demanding careers, packed schedules, shifting hormones, and the emotional weight of parenting and supporting aging parents—a tension known as the SANDWICH GENERATION. It’s no surprise that this chronic pressure fuels anxiety, burnout, disrupted sleep, digestive issues, and hormonal imbalances that can contribute to stress, inflammation, sickness, and disease. Stress is a major underlying contributing factor in inflammation and cognitive decline.

Taking care of our brains becomes even more important as our mental capacity is stretched and stress feels unrelenting. Are there genes that predispose us to dementia-yes, are there lifestyle changes that help-yes.

Now, in my early 40s, I’m thinking differently—about hormone shifts, muscle loss, cholesterol, gut & brain health, how to maintain energy and mobility to keep up with my family and calling in the next 20 years ahead.

That reflection was a turning point—and it’s what inspired me to create Reclaimed Wellbeing and help others do the same. See more about midlife wellness and how I can help you address it here:
www.reclaimedwellbeing.com

05/13/2025

It is the most feared disease on the planet after cancer...Alzheimer’s Disease.

It is estimated that by year 2050 14 million people will be living with Alzheimer’s disease with most symptoms appearing by age 60, even though the disease can begin years or a decade before noticeable symptoms.

According to neurologists Drs. Ayesha and Dean Sherzai, co-directors of the Alzheimer’s Prevention Program at Loma Linda University, 90% of Alzheimer's cases may be preventable. Other sources including The Lancet Commission and the Alzheimer's Association, estimate that approximately 40% to 45% of dementia cases could be prevented or delayed.

This is exciting news since 59% of people worldwide incorrectly believe Alzheimer’s disease is a typical part of aging not a chronic disease that can be slowed and can have a reduced risk.

Research suggests that 40–65% of people diagnosed with Alzheimer's carry the APOE-e4 gene but not everyone having the gene gets a diagnosis. How can that be?

Lifestyle habits can influence gene expression through a process called epigenetics, which involves changes in how genes are activated or silenced.

Now is the time to begin intentional and proactive, lifestyle choices in diet, exercise, and stress, ( the very factors I focus on) can reduce your risk of chronic diseases.

Do not put your health off until a diagnosis hits and you're regretful. If it feels too overwhelming, get the support and help to begin one small step at a time. I would love to help you establish healthy habits in your next 20 year transition that can bring longevity and vitality to you and your family.
https://www.alzheimers.org.uk/news/2024-11-22/lancet-40-dementia-cases-could-be-prevented-or-delayed-targeting-12-risk-factors

Preventing Chronic Disease (PCD) is a peer-reviewed electronic journal established by the National Center for Chronic Disease Prevention and Health Promotion. PCD provides an open exchange of information and knowledge among researchers, practitioners, policy makers, and others who strive to improve....

04/23/2025

🌟 Big News! 🌟
My blog on "How Your Gut Influences Your Mood & Mental Health" is now featured on the Neema Counseling website!🧠✨

Check it out here: https://shorturl.at/kj4B1 and discover how gut health can transform your well-being!
I am thrilled to be able to spread seed, for I know it will take root with many - as our gut does more than digestion but also emotions, energy, and mental clarity.

Neema Counseling has been doing incredible work in the mental health space, offering integrative support and resources or those looking to thrive.

A basic understanding of what happens in your first therapy session can be very helpful for providing a foundation and calming nerves.

04/10/2025

10 years ago, I locked myself in the hospital bathroom during a shift, overwhelmed by the weight of stress and exhaustion. I felt frustrated and disappointed in myself. I thought, “What is wrong with me and why couldn't I handle my job with ease and composure like those around me seemed to? They appeared unaffected, emotionally detached from the relentless demands of hospital work. The stress led to dread, which turned into burnout, creating a vicious cycle.

Each shift triggered discomfort—stomach knots, lumps in my throat, and lingering unease. Over time I never sought help or ways to address my stress. I lost weight and dealt with sleep disturbances and felt dissociated with myself and others. I disregarded these signs, unknowingly fostering a damaging mind-body disconnect.
In a previous post, I addressed how stress and gut health are deeply connected and in constant communication through what’s called the gut-brain axis. Through this powerful relationship, anything pertaining to the mind will also pertain to your gut and vice versa. It’s easier to understand now, how stress triggered physical and hormonal changes.

Understanding stress and the mind-body connection becomes even more profound when we consider the gut-brain connection. The gut, often referred to as our "second brain," plays a pivotal role in how we experience and manage stress. Our gut microbiome and nervous system communicate directly with our brain, influencing mood, resilience, and overall well-being.

Through my journey of self-discovery, I've realized how deeply stress can impact this connection. By addressing stress in alignment with personality traits and fostering awareness of the gut-brain link, we can take more effective steps to prevent burnout and heal the damage caused by disconnection. My passion lies in helping others unlock this understanding, empowering them to nurture both their mental and physical well-being as one interconnected system.

Stress is eminent. Here's some ways I counter stress’s effects:
Mindfulness and breathwork: Powerful tools to calm the mind, ease stress, and restore balance.

🦠 Supporting Gut Health: A balanced gut = a healthier you! Diversifying the good microbes in your gut microbiome decreases inflammation. Inflammation is a major driver in sleep and hormone imbalances, digestion, and mood disturbances.
💪 Exercise: It does more than keep you fit—it’s a game-changer for your mind and gut! It lowers stress hormones, boosts your mood, enhances gut health, and increases Brain Derived Neurotrophic Factor (BDNF), the brain's "fertilizer" for growth and happiness.
🥗 Improving Nutrition: Poor nutrition worsens stress! Stress elevates cortisol and adrenaline, increasing inflammation and oxidative stress, which creates a host of problems.
😴 Prioritizing Sleep: A consistent sleep routine helps your body recover from stress and keeps your gut and digestion in check.

Which one will you start practicing more of for better stress management?

04/06/2025

Celebrating my new website! Come Check it out!
Tap here: https://www.reclaimedwellbeing.com/
🎉 *Limited Time Offer!* 🎉

Ready to *Reclaim Your Wellbeing*—mind, body, and spirit? 💪🧠🌿
I’m offering **10% OFF for New Clients** who are ready to take control of their health and feel like themselves again.

✨ Personalized support
✨ Gut-health focused
✨ Whole-person wellness

Let’s make this your season of healing. Don’t miss out—*spots are limited!* 💚

📩 To book your complimentary, 30-Minute Discovery Call today (No Strings Attached!) tap here: https://shorturl.at/RC2Jw

What if you... lost weight and kept it off? had more energy to keep up with your kids? made choices that transformed your relationship with food? extended your independence well into your later years? established routines that fortify your mind, body, and spirit? decreased your risk for type 2

03/29/2025

Is Stress Wrecking Your Gut? 🚨
Chronic stress doesn’t just affect your mind—it disrupts your gut health too! Stress triggers the release of cortisol, the "stress hormone," which is essential in small doses but damaging when it never shuts off.
🔬 How Stress Contributes to "Leaky Gut:" 🔥 Thins the gut lining making it more permeable ("leaky").
🦠 These areas of permeability or "breaks" in the intestinal wall allow harmful microbes to bypass your gut’s immune defense
⚡ Triggers inflammation, leading to digestive issues, fatigue, and chronic disease.

When your gut lining (barrier) is compromised, toxins, bacteria, and undigested food particles directly pass into the bloodstream, igniting an inflammatory response, fueling systemic inflammation and increases your risk for developing other infections.

So how can you maintain a healthy gut barrier when your body is undergoing psychological stress, physical stress, or a hidden mix of both? 🤔 Stay tuned

03/12/2025

🌟 The Power of Self-Awareness and Standing Up for Yourself 🌟

Today was the last time I kept quiet about someone’s dog leaving an unwelcome "gift" in my yard. While working by my front window, enjoying the beauty of the day, I noticed a neighbor allowing their dog to do its business on my lawn—without any intention of cleaning up. This wasn’t the first time, and I felt a wave of frustration, anger, and self-blame. Why couldn’t I confront someone who blatantly disrespected me? I realized fear was holding me back.

This moment became a lesson in self-awareness—the practice of tuning in to our internal cues, sensations, and feelings. It’s not easy to sit with discomfort or to dig deep into the reasons behind our actions (or inactions). But if we want to grow, we have to look inward. Our brains are wired to avoid fear, and for me, staying silent felt "safe." Yet, ignoring my feelings didn’t feel right.

Instead of bottling up my emotions, I chose to listen to them. I flung open the door and yelled at the top of my lungs, "Hey, your dog pooped in my yard! Come back and clean it up!" I repeated myself louder each time, but the neighbor ignored me and walked away.

Though he didn’t return, I felt empowered. I had stood up for myself and reclaimed my voice—for me and my kids, who play in that yard. That moment reminded me that facing fears, however small they may seem, can lead to healing and growth.

Friends, self-awareness is a superpower. It opens the door to understanding, change, and inner strength. Don’t let fear silence you. What fears are holding you back?

02/19/2025

Unlock the Power of GLP-1: Naturally Boost Your Gut Health!

Spoiler alert! You can make your own GLP-1. Yes, it’s true! GLP-1 is a natural hormone produced in your gut. Synthetic GLP-1 mimics your body's hormones to induce satiety, but often at larger and infrequent doses, leading to potential risks and side effects.

How GLP-1 Works:
When food hits your intestines, GLP-1 is released and sends signals to your brain, triggering a cascade of hormones that make you feel full and satisfied. This process reduces your food intake and tells you to stop eating.

However, when insulin becomes resistant, it can lead to type 2 diabetes:

The Culprits:
Ultra processed Foods: These foods contribute to insulin resistance by creating lipotoxicity—a condition where fat accumulates in organs not designed to store it (like the liver, pancreas, and muscles), leading to cellular dysfunction and damage.

Poor Gut Health and Visceral Fat: GLP-1 becomes dysregulated when poor gut health and visceral fat (fat around the abdominal cavity) contribute to lipotoxicity.

Inflammation from Ultra processed Foods: A major cause of reduced GLP-1 production is gut inflammation caused by these unhealthy foods.

Your Solution:
To improve gut health and lower insulin resistance, adopt habits that target reducing an inflammatory lifestyle and diet.

Need help? Book a complimentary discovery call to see how I can assist you on this journey to better health!

01/17/2025

I am a huge proponent of the gut-brain connection and it's the cornerstone of my practice. It’s a bidirectional messaging system that links gut health with mental health. What we allow in our gut (bodies) will affect our brains and vice versa, what we allow in our minds (brains) will have an effect on our bodies. One example of this is experiencing stress diarrhea.

Stress initiates the sympathetic nervous system (SNS), redirecting blood flow from the gut. The stress response also releases hormones directly onto the enteric nervous system (in the gut) to slow motility, or movement, in the stomach and small intestines. The result is cramping, diarrhea, nausea, and/or constipation.

Likewise, when healthy food is in the gut, mental health benefits. A large study done on 182,000 participants in the UK found a balanced diet correlates with improved mental health, better cognitive function, and increased grey matter in the brain, which is linked to intelligence. (1)

Lead Author Professor Jianfeng Feng, University of Warwick from the study, emphasized the importance of establishing healthy food preferences early in life. He said: “Developing a healthy balanced diet from an early age is crucial for healthy growth.

So where may you start? You can start today with gradual dietary modifications that foster healthier eating habits. Don’t let overwhelm delay your health or wait for a health crisis to motivate you. Get support, be encouraged and start making little successes bigger successes for you and your family’s future. Grab a complimentary 1 hour consultation with me to see how I can support your mind-body-spirit goals.
https://my.practicebetter.io/ #/66d51d24384d1dfbf823e049/profile

01/02/2025

The roast beast was indeed a feast!

This cornish hen sized sweet potato came out of my garden and I couldn't have been more thrilled to dress it for our family's holiday meal.
I often get side eyes, apprehensive stares, smirks, dismissing, or "Oh that's nice" comments when I mention our family eats more whole foods and plants and less meat.

But I started a journey towards being more intentional with food labels and educating myself on nutrition after I went in for an elective colonoscopy at a early 33 years of age with no symptoms of needing a colonoscopy.

I had a very large polyp that needed to be removed, cauterized, and internally tattooed. I worked as and endoscopy nurse and I knew and seen enough to know if I had waited until 40, (now), my future might have looked a lot different.

Colorectal cancer (CRC) is considered one of the cancers most preventable by diet and lifestyle choices. Because I was given this early insight, (praise God who works in mysterious ways), I decided I was going to take full advantage of the recommendations to do all I could avoiding colon cancer.

"Because research is so clear that diets higher in fiber reduce risk of colorectal cancer, American Institute of Cancer Research recommends a target of at least 30 grams of fiber per day.
"There’s good evidence, that the many vitamins, minerals, polyphenols and other natural plant compounds in these foods work together supporting antioxidant and anti-inflammatory defenses." Another recommendation. "Is to limit red meat and processed meats– like bacon, hot dogs and deli-meats since these clearly increase CRC risk, so it’s best to avoid eating them regularly."

My passion is in helping others take proactive steps toward their health, changing their future trajectory.

How might you incorporate a step towards prevention in your health this year?

Happy New Year and good health!!

12/16/2024

Sickness meets vigilance
Did you know approximately 70-80% of your immune cells reside in your gut? Yes, and it's no surprise that nutrition plays a pivoting role in keeping your immune system healthy. The immune system needs your help defending against pathogens.
Consuming spinach is my go to for immune support with my picky four year old. It's rich in vitamin C, beta-carotene, and antioxidants. Spinach can enhance the infection fighting ability of the immune system.

How do I get a picky eater to devour spinach?

I HIDE IT! It takes vigilance friends and it is so worth it!

For inspiration, I took pictures of a couple meals I made this week that I implemented spinach in.

Lemon pasta with (pureed )spinach,( blended) spinach pancakes, and chopped spinach - bean burrito
How might you practice immune stealth this week?

11/28/2024

THANKSGIVING= grateful =Boosting brain health

Can I be honest, I have been focusing on what I don't have more than what I do have.
So how do you combat that? A tool I use is gratitude.

Studies have shown how gratitude has impacted brain health:

Gratitude enhances empathy and reduces aggression.
Gratitude improves sleep quality
Gratitude increases mental strength by stress regulation
Gratitude brings happiness
Gratitude strengthens connections to others
Gratitude improves physical health
Gratitude improves psychological health.

Need some help with Practical ways to implement gratitude:

*Make a list of what you have, not what you DONT have
*Try complimenting yourself or another person
*Try doing something uniquely kind, giving your time for presence or a meal.
*“Enjoy the little things. For one day you may look back and realize they were the big things.”
Robert Brault
How do you want to join me for Thanksgiving in gratitude?
(Picture is taken by me, grateful for the joy of a child with the window down on a nice windy day).