Prana Holistic Wellness Services

09/09/2025

As a 49-year-old perimenopausal woman, these are the supplements I take every day (looks like a lot, but there are a few doubles):

Multivitamin
Omega-3
Probiotic
Vitamin B complex
L-theanine
DIM

The first three are just basics that everyone should be taking. My biggest perimenopausal symptom has been increasing anxiety, so the vitamin B and the L-theanine help with that. the DIM is a supplement that gets rid of excess estrogen.

Test don’t guess!
All thanks goes to Dr Axtell at Lakeside Natural Medicine. Not only has she been checking my blood work for almost 10 years but she’s also been doing saliva testing on my hormones.  it’s important to have a practitioner that’s working with you, not against you. 

09/01/2025

I was so intrigued by this product when I saw it online. It’s made in small batches with minimal ingredients. The fact that it was made with beef tallow really meant nothing to me. In the whole beef tallow versus seed oil conversation…. both aren’t great. Then I saw them at the store! These bags were maybe half full with the price point of $14! Ridiculous! 

08/29/2025

https://www.facebook.com/share/16pJekgWUi/?mibextid=wwXIfr

A 15-year study in JAMA Internal Medicine has found that added sugar may be a bigger threat to your heart than cholesterol—more than doubling the risk of dying from heart disease, even if you’re not overweight.

People who got 25% or more of their daily calories from added sugar were over twice as likely to die from heart disease as those consuming less than 10%. The danger increased with higher sugar intake, regardless of age, weight, activity level, or cholesterol numbers.

Top sources include sugary drinks (over a third of added sugar in U.S. diets), desserts, candy, sweetened cereals, and fruit drinks. Excess sugar may raise blood pressure and cause the liver to release harmful fats into the blood—both key heart disease risks.

The American Heart Association advises a daily limit of 6 teaspoons (100 calories) for women and 9 teaspoons (150 calories) for men. A single can of soda can exceed these limits. Experts recommend swapping soda for fruit-infused seltzer and opting for fruit-based or unsweetened desserts to protect your heart.

08/13/2025

Doesn’t get any easier than this! This corn salad was put together in a few minutes by using fresh cooked corn, avocado, cucumbers, cilantro, chives, olive oil, and lemon. The cod just has a little bit of salt, garlic salt, and dill on it with a pad of Kerrygold grass fed butter on top. This meal has tons of protein, fiber, and healthy fats. Definitely a Mediterranean lifestyle meal. Sign up now for my Mediterranean lifestyle series :
 https://www.greendalecommunitychurch.org/events-1/mediterranean-lifestyle-series

08/11/2025

My newest offering! Starting in September.
Sign up to show your interest:
www.greendalecommunitychurch.org/events

08/07/2025

What’s in my fridge? Upon returning from vacation, I got sick. So, the fridge never really got stocked until a few days ago.
Needless to say, a lot of money was spent at Costco! I am focusing on building up my immune system! So, here’s what’s in the fridge of a person who eats a whole food diet:

Fruits and veggies: mango, apples, carrots, green beans, arugula, broccoli, mushrooms, cucumber, green onions, peppers, and zucchini.

Dairy: soy chocolate milk, flax milk, goat yogurt, soy yogurt, vegan cheese, goat butter, grass, fed butter, vegan Parmesan cheese.
Prepared dishes: steel cut oats, leftover peanut sauce, carrot dip, chocolate tahini dip, Greek chicken lemon soup, vegan pesto.

Extras: deli, turkey, cornbread from Trader Joe’s, smoked salmon, blueberry yogurt muffins,  leftover chicken tawook, rice, and hummus.

What’s your fridge look like?

07/24/2025

I know I take the worst food pictures, but trust me… This is one of the best salads I’ve ever had! To a bowl, I added arugula, shaved fennel, shaved carrots, and green onion tops. The recipe below is for the dressing, which called for quite a bit of Parmesan cheese. I only sprinkled a little vegan Parm on top And it was perfect. Arugula is a powerhouse green and fennel is full of anti-inflammatories and antioxidants. The sweetness of the dressing definitely takes away the bitter qualities of the fennel and arugula.  I can’t wait to eat the leftovers tomorrow. 

07/12/2025

Just another reason not to eat cheese! 

06/20/2025

Nothing better than a salad with homemade Caesar dressing. Instead of anchovies, this dressing has sardines in it so you’ll get your fill of omega-3 fatty acids. And who doesn’t love a piece of sourdough with oil and balsamic on the side?!


05/30/2025

Nothing better than a Matcha smoothie in the morning! For this one I use a teaspoon of ceremonial Matcha powder dissolved in a half a cup hot water. To a blender, I add that along with a splash of nondairy milk, a scoop of sunwarrior vanilla protein powder, and a scoop of fiber. Voila! Easy Peezy filled with protein and antioxidants, as well as sustainable energy without the buzz of caffeine. 

05/22/2025

Are you getting enough berries in your diet? The blackberries at Costco are peak perfection right now! Berries are low glycemic index while also providing you with an ample amount of antioxidants. Just don’t eat them with bananas since bananas reduce the capability of absorption up to 85% 

05/20/2025

Tell me you have Greek DNA without telling me you have Greek DNA 🤦‍♀️🤣