Healthy Start Guide – 5 tips to get your health back on track


Not sure what to do to get your health back on track?

After being diagnosed with MG, before I started my journey towards health, I was in that same boat. After years of learning, researching on my own and throwing in tons of trial and error, I was able to put it all together and understand what I needed to do and where I needed to start. So with this post, I want to briefly share some of the basic key things that really helped me to start on my personal journey towards better health.


1. Vitamins and Minerals

Many people I talk to with MG and people struggling with their health in general all seem to have one thing in common…they all have (or had) some degree of vitamin and/or mineral deficiency. I suggest you take the time and get a full work up on yourself to find out if your body is lacking or low on anything it needs to function properly. Your doctor should be able to help you with this. For example, I was extremely low in Vitamin D and even lower in Iron. Both are crucial for a healthy functioning system. I still take Vitamin D3 daily and supplement with gentle Iron to ensure I stay at optimum levels.


2. Smoothies (green smoothies)

I try to incorporate one green smoothie into my meal plan daily. Regardless of where your overall nutrition is currently at, adding a smoothie to your daily routine will boost your health by increasing your intake of healthy (and essential) vitamins and minerals. My favorite lately has been helpful. Try it out for yourself. It will hydrate you, give you a much needed dose of potassium (which helps muscle function) and spinach (which has anti-inflammatory benefits).

Mean Green Banana Smoothie:

1-1.5 frozen bananas, 1-2 cups water or nut milk and 2-3 handfuls of organic baby spinach.



3. Your overall diet and nutrition

Take a look at your overall nutrition. What do you typically put in your body? You have to realize that your body will function equal to the quality of foods you are putting into it. Your body is going to have a harder time functioning at its best if you aren’t giving it the best. Processed, chemically created or chemically washed/sprayed/dyed foods are examples of foods NOT to eat. In contrast, eating a diet full of organic whole foods is a great way to start eating for improved health.


4. Listen to your body

Listen to your body. Your body will tell you whats going on if you pay attention to it. If something hurts or bothers you, don’t ignore it. Find out what is causing you pain and why. This is a great example in the case of food allergies. If you don’t feel very well after eating a meal, or you have a constant suffy nose, or get a headache, or your tummy is bloated, pay attention. You may have a mild food allergy which should not be ignored. Ignoring your body’s SOS call can put the body under unnecessary stress that can lead to a host of other ailments. Pay attention and tend to your body. It is truly the one place you’ll always live.


5. Listen to your mind

The same goes for listening to your mind. Listen to your thoughts. What are they telling you? What are your gut instincts? Whatever they are, listen to them. Don’t ignore them. When you get good at listening to your body, listening to your mind will be a breeze. In addition, try practicing positive self-talk. Many people don’t realize that they are internally their own worst critic. Shift your thoughts from negative to positive. If something is hard tell yourself “this is easy, I can do this”. You’d be surprised how this helps. Remember, your body will respond to the thoughts you feed it.


And those are a few things that helped me move towards health. Remember, any action creates an equal or opposite reaction. May as well make it a positive action towards improved health for yourself. Better health begins and ends with your willingness to try, fail (at times) yet wisely move forward. Don’t ever give up.


We are all here for one another so please Reach out or contact me if you need.



image source


Holiday How-To: Manage your stress and keep it all together


Happy holidays :) I haven’t been posting much as I’m sure you all know how life gets, or at least feels, around the holiday time. Its funny though, the same reason I haven’t been posting just happens to be the reason for this post today.


Managing MG and Stress

Managing my MG and stress (especially around the holiday time) is super important to keeping myself up and running when need be for family gatherings and such. I don’t know about you but when I get stressed I loose my appetite, have a hard time turning my mind ‘off’, have a tough time sleeping, become increasingly forgetful and am simply exhausted overall. Not someone you’d enjoy hanging around for very long, if ever, at all. So, below I’m going to share some things that have helped keep my mind, body and MG on track during these amazingly beautiful yet occasionally stressful times.



When I’m stressed I don’t feel like eating much or I simply forget to eat all together! Over the years I have realized that eating at regular times no matter what, is crucial to keeping strong especially when you have MG or any other autoimmune disorder for that matter. It seems like such a simple rule to follow but surprisingly many people (I used to be one) don’t eat at regular times every day. So heres what I do:

  1. Upon waking I eat a banana + drink a glass of water…even if I have to set it on my nightstand before I go to bed, it’s the first thing I do. Bananas are packed with potassium (super important for muscle function) and healthy carbs to kickstart your energy for the day and water/hydration is key to more functions of the body than we realize.
  2.  GREEN SMOOTHIE! Yes, every morning I make a green smoothie. Get those nutrients first thing in the morning. When I don’t want to eat food, but know I have to, green smoothies are key. Great for those of you who have a hard time chewing too. Use the recipe at the bottom of the page.
  3. After you’ve started your day with a banana and smoothie, naturally you’ll be hungry a few hours later. If you’re not, schedule time to eat regardless. After my morning smoothie I typically make sure to eat at around 1pm 5pm and 8pm. 


When you’re feeling stressed and exhausted its tough to even think of taking time out for yourself but you have to.

Wether you choose to take 10 minutes to sit or lay with your eyes closed and focus on your breathing (give square breathing a try), sit on the floor and stretch or follow a mild yoga routine (I really like to use the app ‘YOGA Studio‘ on my phone in the comfort of the living room floor) or simply throw your headphones in, turn on some soothing sounds and zone out, you must take that time out to center your mind again. Remember the goal is to stay healthy, sane and happy here ;) and this will very much help.


Ahhhhh. Sleep, one of my favorite things of the day. Did you know that the body repairs and restores itself only during sleep? Restorative sleep is one of the most important things people with MG or any other autoimmune disorder can give to themselves.

When its hard to sleep because well, life…here are 5 things I do to get that deep sleep we all need.

  1. Lavender oil + epsom salt. Bath time! A little soak in a mildly warm bath of this mixture will gently help soothe and get you ready for sleep. I use 1 cup epsom salt and 10 drops lavender oil.
  2. Tea time. Chamomile tea helps to relax me before bed (or anytime during the day, actually).
  3. Lavender oil dabbed on your wrists, temples and a little on your pillow will help you ease off to sleep. Lavender is a calming, anxiety relieving essential oil.
  4. Meditation music (I love love love the Omvana app) or I listen to rainforest or calming rainstorm sounds. Many sleep sounds you can find on youtube.
  5. Breathe. Square breathing and deep breathing will put you to sleep in no time. Faster than counting loads of those furry sheep anyway ;)


Todays Smoothie Recipe

try it out :)

1 frozen banana

1 cup frozen peach slices

1 handful of spinach

1 scoop protein powder (I like Sunwarrior Warrior Blend Protein)

2 Cups liquid (water, coconut water, almond milk)

1 tbsp fish oil (I like to use Carlson The Very Finest Fish Oil Liquid Omega-3)



Happy daze


My mantra this past week has been ‘do more of what makes you happy’. I have come to realize that you are truly in charge of your own happiness. Regardless of any unfavorable past experiences or current challenging circumstances, you have to see that you, and you alone, have the power to make a change and…

create more happy days.



Read a nourishing book

Draw a warm relaxing bath

Invest in some delicious tea

Make some delicious tea

Take a photograph

Sit in the grass

Stand/sit barefoot outside

Get some sunshine

Smell a lemon

Buy an indoor plant

Visit someone you love

Handwrite a letter to a friend…then mail it (to them, of course)

Use 5 minutes to close your eyes and listen to your breath

Live simply and create more happy days