Tag Archive for: organic

Exhausted Woman's head on desk

What are the Signs of Adrenal Fatigue?

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What are the signs of adrenal fatigue and what can you do? Take the quiz and find out. Learn if you are just tired or if you truly may have adrenal fatigue.

I was in Phase 3 adrenal fatigue a few years ago and it was debilitating. I ignored most of the symptoms because it creeps in overtime to the point where you don’t even recognize how bad you really feel. Phase 3 is an advanced phase and can be dangerous if ignored. I would break down and cry for no reason, leaving work daily by 2 pm as I could no longer function mentally or physically.  The thought of making the bed or taking a shower could feel overwhelming and exhausting. 

Conventional medicine uses the term adrenal insufficiency and WebMD explains it here. Holistic medicine uses the term adrenal fatigue. Whatever label you use, it can be serious and you need to seek professional help. When the body isn’t producing sufficient amounts of cortisol and aldosterone, that creates the symptoms of adrenal insufficiency or adrenal fatigue. The condition is usually put in one of three categories under different names. To simplify, the labels (one, two, or three) are referring to mild, moderate, and/or severe conditions. I was in a severe category.

With any chronic health issue, you should always seek the help of a professional to test your cortisol, hormones, and neurotransmitters. Adrenal fatigue must be approached from an emotional perspective first as habits need to change. Adrenal fatigue seems to be predominant with more driven, control junkies or people pleasers. It is very common in caretakers which could be a special-needs child or an elderly parent. 

Care options

Conventional medicine only uses steroids to treat adrenal insufficiency.  The holistic community uses whole clean foods, detox, stress management, and supplementation. I’ve outlined the program that worked for me as steroids were not an option for me.  However, each of us is unique so seek the help of a qualified professional. It is highly beneficial to seek the help of someone who has experienced it.   

Take the Quiz

Answer the following questions and see if you have symptoms associated with adrenal stress.

  1. Do you wake up exhausted after sleeping 6-8 hours or more?
  2. Do you find it hard to stay asleep?
  3. Do you go to bed exhausted only to feel wired again and unable to sleep?
  4. Is your blood pressure dropping on occasion?
  5. Have you noticed more hair loss?
  6. Are your nails weak or thin?
  7. Do you feel wiped out in the afternoons?
  8. Do you crave salt?
  9. Do you have muscle weakness?
  10. Are you emotionally sensitive?
  11. Are you or were you under a high amount of constant stress?
  12. Do you feel dizzy, especially when getting up from lying down?
  13. Are you gaining or losing weight for no apparent reason?
  14. Do everyday tasks seem overwhelming?
  15. Are you sensitive to bright lights?
  16. Lack of interest or enthusiasm or feeling is withdrawn for what typically brings you joy?

Results and Next Steps

If you checked more than eight of the fifteen, it’s a good idea to seek help and testing with an integrative doctor or Naturopath. If you would like to learn more, request our free guide called Top 3 Tips to Overcome Adrenal Stress to begin your path to balance your body and regain your energy. Or if you are looking for the best diet, foods, and supplements for adrenal fatigue, check out our Best Foods & Supplements for Adrenal Fatigue Guide.  I wrote these guides from my personal experience and recovery. I understand what you are going through and it’s not easy. 

If you have any questions, please reach out anytime as we are here to listen and help. You can connect with those who have been where you are. Please comment below and let me know how you scored on your quiz. 

Why Estrogen Balance is Important

Why Estrogen Balance is Important

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Why Estrogen Balance is Important

Estrogen is the name of the class of hormones related to the reproductive cycle.  It includes the three main estrogens called estrone, estradiol, and estriol.  Each of these plays a role in the hormonal balance in women.

In healthy premenopausal women, estrogen is made from progesterone and/or from androgens within the ovary’s cells. Estrogen is responsible for changes in young women at puberty and gives adult women their shapely curves. During childbearing years, estrogen rises during the first half of the menstrual cycle in preparation for pregnancy. Elevated estrogen causes water retention and weight gain, and too much estrogen can lead to excess fat and/or obesity.

There are good reasons for some of the negative effects on the body such as water retention and weight gain. In times of famine, an expectant mother would be able to store body fat.  During times of severe famine or nutritional deficiencies, when a woman would be unable to carry a pregnancy to term, the body stops the production of estrogen to prevent fertility. Most of us have not experienced a famine but a large majority of Western women are experiencing severe nutrient deficits, which is causing our bodies to stay in starvation mode.

In times of dietary abundance, estrogen’s effects can be harmful. When women consume more calories than needed, estrogen production increases to extreme levels and can create estrogen dominance and exaggerated estrogen decline at menopause.  Americans who consume diets high in animal fats, sugar, refined starches, and processed foods are creating estrogen levels twice as high as those in third-world countries. It is rare for western women to be truly deficient in estrogen but more likely they may be progesterone deficient, creating an imbalance between estrogen and progesterone levels.

SIGNS OF HORMONAL IMBALANCE

Hormone imbalance is when estrogen becomes the dominant hormone and progesterone is deficient. The estrogen in excess becomes toxic to the body.  The imbalance causes symptoms such as:

  • Infertility
  • Endometriosis
  • PMS
  • Cramps
  • Headaches
  • Hot Flashes
  • Night Sweats
  • Weight gain
  • Heavy menstrual flow (menorrhagia)

NATURALLY BALANCE HORMONES

The great news is there are natural ways to get your hormones back in balance.   You can begin to integrate these healthier, safer options and they will have a positive impact on your health and hormones:

  • Utilize gut health testing. The gut must be balanced before you can fully balance hormones.
  • Eliminate processed foods
  • Identify and eliminate toxic chemicals in the home and personal care
  • Avoid conventionally processed meat and dairy– high levels of estrogen – eat grass-fed instead or consider a more plant-based diet
  • Avoid Hormone Replacement Therapy (HRT) and birth control pills
  • Consider a natural progesterone cream
  • Supplement your nutrition with a whole-food concentrate
  • Add essential fatty acids (EFAs) to your diet. EFA’s are crucial to hormone balance, fertility, and brain health.
  • Eat more organic fruits, vegetables, and greens especially cruciferous vegetables as they contain nutrients that use up bad or excess estrogen

You can also contact us to schedule an appointment for a personal consultation to discuss your hormonal imbalance issues and consider hormone testing.

 

 

 

Saving time and money at Costco

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Whether you have a large family, small business or preparing for hurricane season, Costco is a convenient and cost effective way to shop. That is assuming you have the space to store everything and the discipline to stop buying those fun things you may not really need. Either way, it is an experience. I started this post pre COVID19 so thinking the experience may not be quite as much fun now.

We’ve had a Sam’s membership for years and I felt they had a good selection of organics. However, Costco definitely rules in the area of selection and quantity of organic products which is always my goal. Eat more organic!

Kirkland Signature is the house brand for Costco. The bath tissue is a great value here and I thought at first we were crazy buying 30 rolls! However, the convenience of not having to pick this up on a regular basis was a blessing. Now that we have created a bath tissue crisis, not sure this is as readily available but much more of a coveted commodity! The cost is $16.99.

And speaking of commodity, the Kirkland water is a great value at $4.99 especially for those of us who need to keep extra water on hand for emergencies. Buying the 6 one gallon bottles uses less plastic plus you can reuse or recycle them.

Quinoa is a staple in our predominantly plant-based home. Snacks, gluten-free, are fun but always monitor sugar levels. The Made Good granola minis taste great but too high in sugar for me. Essential fatty acids are key in our diet so I felt the chia seeds and hemp hearts were great value as well. I add 2 tablespoons to my green smoothies and sprinkle the hemp hearts on my salads or stir either into my overnight oats.

We go through a lot of black beans for soups, stews, appetizers and my favorite black bean brownie recipe. The case is a great value and so convenient to have on hand. $6.99 for 8 cans is .87 per can. The organic tomato sauce works out to be around .66 cents per can for the 12 cans. The almond milk 3-pack works out to be $2.99/carton which is an exceptional value.

Also, my favorites are the organic frozen fruits and vegetables like pineapple, black cherries and broccoli! The frozen organic black cherries are delicious in my chocolate smoothies.

I’ve attached my receipt so you can compare prices and see other items I’ve purchased. I shop for convenience so I’m not saying everything is the best deal but my priority is the taste, quality and that certified organic stamp. Happy shopping and as always you are worth the time and investment of buying quality food for you and your family.


 

 

 

Broccoli Cauliflower Apple Salad recipe salad

Broccoli Cauliflower and Apple Salad Recipe

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This Broccoli Cauliflower and Apple Salad is a light healthy salad for a picnic or summer holiday event. This recipe contains all raw vegetables and is nutrient dense. As always, use organic. You are worth it.

Ingredients

1/4 red onion, thinly sliced

1 1/2 cups of chopped broccoli

1 1/2 cups of chopped cauliflower

1/4 cup chopped walnuts

1/4 cup raisins

1 medium gala apple chopped

Dressing

2 Tablespoons of sugar, I used coconut palm sugar

2 Tablespoons of red wine vinegar

1-2 teaspoons Dijon mustard

2 Tablespoon Walnut oil (or olive oil)

1/4 cup Vegenaise

1/4 tsp pink Himalayan salt

1/4 tsp black pepper

1/4 tsp ground ginger

  1. Shock the onions in an ice water bath for 10 minutes to temper the sharp flavor. Pat dry before adding to the salad.
  2. Place the broccoli, cauliflower, apple, onions, walnuts, and raisins in a large bowl. In a small bowl, whisk the dressing ingredients. Pour the dressing over the vegetables and toss.
  3. ENJOY!

 

I love a good, raw salad on a warm day. What is your favorite salad? If you answered Potato Salad then you HAVE to try this Cauliflower Egg Salad recipe! Follow us on Facebook for more yummy recipes.

 

Chocolate Peanut Butter Fudge

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Chocolate Peanut Butter Fudge

These jewels are dairy-free, gluten-free and there is no added sugar. I love these for a sweet craving with adding sugar to my diet. The Sync Chocolate powder contains no added sugars, is gluten-free and vegan. As always, use organic ingredients! You are worth it.

  • 1/2 c all-natural almond butter or peanut butter
  • 5 pitted Medjool dates
  • 1 scoop Modere Sync Chocolate Powder (or your favorite plant-based shake)

Process all ingredients in a Vitamix or food processor. If your dates are a bit hard, you can soak them in hot water for 5 minutes and drain the water before using. If the mix is a bit dry, add a splash of plant-based milk. Press into a pan, freeze, and enjoy! Top with almonds, pecans, or walnuts. I store them in the refrigerator but they won’t last long. Stay healthy.

Sugar free Almond Cookie Recipe

Almond Cookie Recipe – Gluten Free, Sugar Free, Dairy Free

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After completing a food intolerance test, I learned I was intolerant to all sugars (honey, agave, etc) and dairy so I needed to find substitutes.  My goal was to go sugar free for 4-6 months and at about month three, I wanted cookies! I found a recipe, made a few modifications and finally came up with this!
Like pure stevia sweetener, the monk fruit sweetener is highly concentrated so a little goes a long way.  The key is using pure monk fruit to elminate fillers. My favorite is pure organic monk fruit sweetener from Julian Bakery.
Ingredients:
1 cup of Almond Flour
1/2 tsp Organic Pure Monk Fruit Extract Sweetener
Pinch of salt
1/4 teaspoon baking soda
1/4 cup softened (not melted) butter substitute (I used Earth Balance Coconut Spread)
1 egg
1 tsp vanilla extract
1/4 cup almond butter
Directions:
Preheat oven to 350 degrees. Line a baking sheet with parchment paper.
Blend almond flour, pure Monk Fruit sweetener, salt, and baking soda in a large bowl.
Combine dry ingredients with coconut spread.
Add egg, almond butter, and vanilla to the mixture and continue to blend by hands. The mixture will be wet.
Roll 1-inch dough balls by hand and place them on a baking sheet. Use a fork to flatten the cookies.
Cook in the oven for about 12-13 minutes until the top of cookies start to brown. Remove from oven and let sit for 10 minutes before removing from the baking sheet.
Store cookies in an airtight container for up to 3-4 days or refrigerate. Makes 12-14 cookies.

My 3-day Cleanse Journey – Day 2

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Day 1 is done! So where do you think I struggled most? I caught myself in my daily habit of getting up from my desk to grab a snack. I realized that when I feel stressed, overwhelmed or anxious, I distract myself with a snack. Most of you know I am not grabbing a candy bar or cookie (we eat predominantly whole, clean) but, eating when your body doesn’t need food is not healthy! So how did I cope knowing that I couldn’t grab a snack? I decided to try some deep breathing and downloaded a meditation app. I believe this is a new healthy habit that I will incorporate long after the cleanse.

As far as detox symptoms, I dropped a couple pounds (toxins!) and had a few minor headaches throughout the day as well. My tongue has the usual thick white coating which is a sure sign of detoxing. But overall, I had great clarity and focus. My overall sense of well-being has improved. Less anxious. More calm.

My sugar cravings have subsided much faster than I imagined as well. The dark chocolate bar stashed in my freezer is no longer calling me!

The biggest benefit was not having to think about what we are having for breakfast, lunch or dinner. Then you have prep time, cook time and cleanup, so time savings was an unexpected positive benefit.

I was also blessed that my husband joined me, so the temptations were not there. If I had to prepare a meal for someone else, I’m sure it would have been a bit more challenging. If you have children heading to summer camp or, your hubby is traveling, this would be a great time to try a cleanse/fast.

I’m not sure I can say it was easy but, it wasn’t that hard. When you are drinking juice every 2 hours from 7am to 7pm, it helps you focus on that task. I rewarded myself at the end of the day with an organic bubble bath and some lavender essential oil. Sending a positive message to the brain is important when tackling something new or a bit more challenging then the norm.

 

My 3-day Cleanse Journey

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It’s day one of my 3-day cleanse which started with a 2.5-mile walk on July 4th. What a perfect day to celebrate freedom from toxins! Instead of focusing on what I won’t be eating, I’m focusing on the benefits such as mental clarity, focus, and increased energy.

I prepared my body by eliminating meat and increased my consumption of fresh, raw organic fruits and vegetables. If you consume alcohol, caffeine, or dairy on a regular basis, I  would eliminate these products a few days before as well. Except for an occasional (organic) ice cream, I swore off these vices years ago. However, with dark chocolate, I still have issues!

I typically make my own juices but due to time constraints and the fact I sold my juicer a few years back (in lieu of a Vitamix), I purchased the organic juices from a local company called Sunshine Juice. I’m not being paid to endorse their products, I just wanted to share my experience with others. Their cleanse consists of seven juices per day which you consume every two hours.

It’s been several years since my husband and I fasted. He is a great support as he offered to join me…with modifications (as he tossed the pound of grass-fed beef back in the freezer). His modified liquid diet will consist of using our favorite plant-based powder, Juice Plus Complete, with almond milk. We’ve used the shakes for several years (love them) and this is what I will transition to prior to starting back on whole food.

I remember how much fun with had with it last time as we started to get a little slap-happy around the second and third day. Watching television wasn’t a good idea as we realized almost every commercial promoted food! Even though most of it isn’t stuff we would ever eat, it all started to look good. We decided that reading was our best bet and I spent lots of time in prayer and meditation.

For me, this isn’t about weight loss, although I put on a few extra pounds over the winter. Cleansing is more for the emotional and spiritual aspects of my life. Spending time with my creator without distractions is my ultimate goal.

Mango Bliss Balls

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These treats are delicious for dessert or breakfast! The original recipe called for dried apricots but since I had dried mango on hand, I substituted.  Be sure to use organic for all ingredients as conventional fruits and nuts contains toxic preservatives. Nuts, especially walnuts, can also contain BHT as a preservative which has to been linked to increased risk of cancer. Dried fruits may contain sulphur dioxide (sulfites) which has been linked to respiratory issues.  The #1 Rule is to read ingredient labels and buy organic!

1 c of dried organic apricots or mango

1 c. pitted dates

1/2 c raw organic almonds

1/2 c raw organic cashews

1/2 c raw organic walnuts

Set aside 1/2-2/3 cup of pure shredded organic coconut flakes

Place all the items in a bowl (except coconut flakes) and pour boiling water over until covered.  Let soak for 15 minutes, drain and add to a food processor.  Mix until everything is finely chopped. Roll into small balls and roll in coconut. Store in the refrigerator.  Makes about 20-30 balls (depending on the size that you roll them).

 

Sweet & Sour Chicken with Brown Rice

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Planning is the key to success when the goal is improving your health. Slow-cooking is an easy way to plan your week with healthy meals. Plan ahead by making one crockpot meal and one stovetop meal on the weekend to ensure you have good options throughout the week. This reduces the temptation to stop and grab fast food.

  • 1 lb chopped organic carrots
  • 1 medium white onion, chopped
  • 6 oz organic skinless, boneless chicken breasts or thighs
  • 2 cups of chopped pineapple
  • 1/3 cup brown sugar
  • 1 Tbsp nonGMO low-sodium Soy sauce or Bragg’s Liquid Aminos
  • 1/4 tsp of pink Himalayan salt salt
  • 1/2 tsp ground ginger
  • 1/4 tsp of fresh minced garlic or powder

Add:

  • 3 Tbsp Arrowroot powder (healthier thickening agent vs cornstarch)
  • 1/4 c water

Serve with 3 cups cooked brown rice.

Layer carrots and onions in slow cooker. Top with chicken.

Drain pineapple, reserving the juice. Place pineapple over chicken.

Next, mix pineapple juice, brown sugar, soy sauce, salt, ginger and garlic. Pour over the top.

Cook on low 6-7 hours.

Combine arrowroot powder and water then stir into the slow cooker. Cook an additional 30 minutes or until sauce is thickened. Serve over cooked brown rice. Garnish with a bit of dried cilantro.

2 Simple Ways to Love Your Body

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Love Yourself HeartSo often, we get caught up in loving everyone else—our kids, our spouse, our family and friends—that we forget to love ourself.

Take a moment and visualize how that would look—if you loved yourself. How would your outside look? How would your inside look?

What if I told you two simple things you could do to love yourself and change your overall appearance from the inside out? Would you do it?

The two simple changes you will need to make involve eliminating genetically modified foods and increasing your intake of whole, clean foods, such as fruits and vegetables.

Stop eating genetically modified foods because these foods are linked to weight gain, cancer and other health related illnesses. Genetically Modified Organisms (GMOs) are plants or animals that have been altered from the original state of the plant or animal and processed into our food. GMOs are found in everything from canned soups to baby formula! In fact, Brian Stoffel wrote an article that details “10 Foods You’ll Have to Give Up to Avoid Eating GMOs.” This article is alarming to say the least.

According to nongmoproject.org, “In the U.S., GMOs are in as much as 80% of conventional processed food. In the U.S., the government has approved GMOs based on studies conducted by the same corporations that created them and profit from their sale. ” This is a scary statistic and practice by our own government, not to mention a deceptive practice given the fact that companies are not mandated to include GMO’s on product ingredient labels. Furthermore, it is embarrassing that more than 60 other developed countries have either put a complete ban on GMOs or strong restrictions. Personally, I am not feeling the love of my country when it comes to GMOs!

According to greenamerica.org, there are nine GMOs to avoid:

  • Soy
  • Cottonseed
  • Corn
  • Canola Oil
  • U.S. Papaya
  • Alfalfa
  • Sugar Beets
  • Milk
  • Aspartame

Look for the NONGMO Project Verified stamp

To be sure your food and products are free of GMO’s, look for the verified label.

Eat more whole, clean foods and experience the freedom and physical and mental transformation of powerful nutrients, vitamins, minerals, fiber and beneficial fats. Your body was created for whole, clean food, so why not give your body what it needs to thrive! The best way to reduce your risk of disease is to eat healthy, and fruits and vegetables are two key food groups known to contribute to better health. Be mindful, though, of fruits and vegetables that may contain harmful pesticides. According to the environmental working group (EWG), there are vegetables and fruits that you should consider buying only organic.

The Clean 15 (the lowest in pesticides): Avocados, Sweet Corn, Pineapples, Cabbage, Sweet Peas (frozen), Onions, Asparagus, Mangos, Papayas, Kiwis, Eggplant, Grapefruit, Cantaloupe, Cauliflower, and Sweet Potatoes

The Dirty Dozen (Buy these Organic): Apples, Peaches, Nectarines, Strawberries, Grapes, Celery, Spinach, Sweet Bell Peppers, Cucumbers, Cherry Tomatoes, Snap Peas (imported), Potatoes. PLUS Hot Peppers, Kale, and Collard Greens

In closing, I pray you will choose to love yourself by giving up foods containing GMOs. Experience the freedom of health and wellness that whole, clean foods will provide you.

8 Favorite Healthy Valentine’s Day Gifts

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8 Favorite Healthy Valentine’s Day Gifts to Give your loved ones gifts that keep on giving

Since Valentine’s Day is known for the chocolate and/or sugar, we felt it was an appropriate time to share healthier ideas for gift-giving. Sugar is the culprit in creating inflammation in the body, along with suppressing the immune system and disrupting gut flora. The following gifts can benefit every aspect of a person’s life and continue giving long after February 14. These are all products I use on a daily basis and attribute them to my natural solution to slow the aging process and increased vitality.

  1. Healy Microcurrent Wearable.  How do I love my Healy, let me count the ways. It speaks to our cells. It sends a message to correct the interruptions, stress, toxins, nutritional deficiencies, and excesses. It provides frequencies to target areas to correct the imbalances. This allows your body to restore to the correct frequency. Healy has 144,000 frequencies to counteract or balance stressors. From a technical perspective, Healy is a microcurrent medical device cleared by the FDA for local relief of acute, chronic, and arthritis pain and muscle soreness due to overexertion. Healy also has non-medical applications that use individualized frequencies to help balance your mind and body and relieve stress in support of wellness.  Schedule a virtual no-cost demo or watch the interactive presentation. You can go directly to my website for Healy product pricing if you would like to learn more.
  2.  Modere Clean Living products. Women can come into contact with hundreds of toxic chemicals before they leave their home from their lotion, deodorant, and makeup. These endocrine (hormone) disruptors have been linked to many forms of cancer. Spending a few extra pennies on your personal care products for yourself, teenagers, and loved ones will pay off long term and can be one more step to help prevent cancer.
  3. Essential Oils. I first started using essential oils for the emotional benefits with great results. My favorites are the citrus oils such as lemon or wild orange for under $15 that have mood uplifting properties.  Essential oils, if pure, are the lifeblood of a plant that supports the respiratory system as well as cognitive function. Essential oils can be used topically, aromatically (diffuser), or externally with some self-education.
    Aromatherapy Essential Oil Diffuser

    Aromatherapy Essential Oil Diffuser

  4. Fresh Organic Fruit Baskets. Our favorite supplier of citrus fruit is The Orange Shoppe. They pick them fresh and ship them directly to you. The quality exceeds anything store-bought and eating them over a sink is recommended due to the juiciness factor! You can mix different varieties of oranges and grapefruit for a practical, nutrient-dense gift. This is the perfect gift for those living in cold climates as they are a slice of sunshine that most of us haven’t seen for a while in February.
  5. Infrared (FIR) pad. Infrared heat is healing heat, unlike conventional heating pads. Infrared pads can simply warm the body internally on chilly winter nights, to providing relief from colds, flu, aches, pains, and fever. The HTE model has a sixty-minute timer so you can safely use it for children and the elderly without worrying about burning.  The average cost is $200.
  6. Vitamix Food Processor/Blender. I have owned all the other models as well as juicers and none hold a candle to the speed and ability to break down food into the small particle size like the Vitamix. Green smoothies should be a daily part of your diet so you need a machine with a powerful motor that only Vitamix offers.  Like any product, you get what you pay for. The Vitamix carries a 7-year warranty.  Prices start as low as $399 up to $649. However, I’ve found the mid-priced unit ($449) has served our family well for almost 9 years.
  7. Chi Machine. The Chi Machine has helped me, my family, and our clients with our wellness goals. It is the simplest form of stress reduction and all you have to do is lay flat and relax. Prices range from $449-$549 but be sure and contact us for monthly special offers and discounts.
  8. B Renewed Wellness Gift Certificate – You can purchase a gift certificate in $25 increments for a friend, family, or loved one.  It’s a gift that truly shows you care. Email us at info@brenewed or text/call 812-461-8922. You can even book them a Wellness Strategy Session here!

Our entire focus is on education, empowerment, and prevention. Our wish for you this Valentine’s and every day is to live life with vitality and reduced stress in all areas, including physical, emotional, and nutritional (excesses and deficiencies). Take time to educate yourself because an ounce of prevention is worth more than a pound of cure today.