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


Reach out. Ask questions. You are not alone


Changing the way you eat and feeling better doesn’t happen over night, and thats ok. It takes time to get to know the best healthy foods for your body, to learn which foods are secretly zapping you of energy, to git rid of them and then to stick with it. It took me about 5 years of trial and error to really figure this out which is exactly why I want so badly to share what I have learned with anyone else diagnosed with Myasthenia Gravis. I want to share anything and everything I’ve learned throughout my years of living with MG so you can hopefully get your health back on track (or stop it from spiraling out of control) much sooner than I did.


Remember these wise words which can be applied to any aspect of life…nothing will change if nothing changes.


If you have any other questions, simply want to connect or learn more on how to help yourself, you can always reach out to me here. Whatever level of health you are currently at, please know that your body is designed to feel and work even better. My journey with MG is proof it can be done but it is up to you to decide when. If you want to feel better and function better than you currently are, then you must start and take some action.

The tools to improve the health and function of your body are hear for you to use. Take time and learn from the abundance of knowledge and personal experience that is here. And if you do not see it here or need a more detailed guide on where to start, please go ahead and search for yourself or simply reach out and ask….an answer or insight to your question may only be an email away.


9 Tips for Addressing Autoimmune Disease


While gathering information on a question someone had recently asked me (regarding the dangers of modern refined white flour consumption), I came across this awesome list (below) created by Dr. Hyman. In his post Autoimmune disease: Stop Your Body’s Self Attack, he shares information all which I believe and have seen to be true for me and my Myasthenia Gravis symptoms.

Over the years while taking time to experiment and learn the various things that affect me, I have realized that the two key factors that affect and create greater symptoms are stress (mental and physical) and the diet. They both play such a significant role in overall wellness.


I personally take vitamin D, liquid EPA/DHA and probiotics (almost) daily as well as practice stress-reducing activities (read about them here and here). Its time to figure out what is causing your body to mishap and take kind and knowledgable action to help yourself now.


If you have an autoimmune disorder and aren’t sure where to start OR want a few other pointers on the steps to take to work towards getting your body back on track, I recommend taking a peek at the steps listed below. In addition, if you have any questions you’d like to ask please contact me here or in the O+A.


9 Tips for Addressing Autoimmune Disease

  • Read The Autoimmune Epidemic This book will tell you why we have this problem, and how to fix it.
  • Find a functional medicine doctor who can help you address autoimmunity.
  • Get tested for mercury and other heavy metals.
  • Get tested for celiac disease (an autoimmune reaction to wheat and other gluten-containing grains), which causes over 60 autoimmune diseases. And consider eliminating other inflammatory foods from your diet such as dairy, eggs, corn and animal fats for a few weeks to see if it makes a different your symptoms.
  • Take immune-balancing nutrients and supplements, including vitamin D, essential fats (like EPA/DHA and GLA), and probiotics.
  • Practice deep relaxation daily through yoga, meditation, biofeedback, or anything that reverses the stress response.
  • Practice the precautionary principle, which says that we should avoid anything with the potential for harm. In the US, something has to be proven harmful before it is taken off the market. In Europe, something has to be proven safe before it is allowed on the market. This is also known as “better safe than sorry.”
  • Learn how to boost your body’s own detoxification system.
  • By addressing the root causes of autoimmune disease, you can start feeling better and getting well today.


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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)



Simple Exercise Routines for Beginners [with video]

Exercise is so important for vibrant health.

With the helpful videos below and ‘The 9 Exercise Tips You Need To Know’, I hope to have opened your eyes to new possibilities for your health and happiness. Myasthenia Gravis can be rough at times, I know this fully, but if you want your health and happiness as much as I did (and do!) you can reclaim it one step at a time. Just take it slow and always check with your doctor to make sure they are on board too.

Click on the category that interests you below to check out some great beginner routines





Stretch it out

Exercise For MG: the 9 exercise tips you need to know

natural excercise

When I first started to incorporate exercise back into my life after being diagnosed with MG, I came across a few obstacles. With that being said, I wanted to share these tips I have found helpful so you can overcome any obstacles and exercise with ease and peace of mind.


Ask yourself, “Which type of body work will I benefit from the most.”

There are many different ways to get your body feeling better, working better or back into shape (if that’s your goal). Take a little time to look into which type of body work and exercise you’d enjoy and benefit from the most. My body work routine includes Yoga, stretching, massage and self Myofascial release.

[Read about Myofascial release here]

Learn correct form

Request that your doctor (or neurologist) set up time with a physical therapist or personal trainer to learn correct form and movements. This way you can learn how to preform movements the safest and most effective way possible. Plus, feel free to ask your physical therapist any questions you may have.

Keep a chair handy. 

Practice seated exercises first to gauge your current level of physical ability.

Position yourself near soft ground.

Invest in a yoga mat. They’re soft and very useful wether you’re sitting on the floor at home doing stretches to keep limber or using it as a cushion for laying out and getting a little sun (vitamin D) that our bodies need. Go ahead and take a peek at a few yoga mats here.

Exercise with a friend.

Get fit together and have a support system.

Stay hydrated.

Keep water near at all times. Invest in a reusable water bottle to keep with you. You can check out my favorite water bottles at Spiritual Gangster. I’m truly in love with everything they have so go ahead and take a second to look around their site.

Know your limits.

Avoid pushing yourself too far. We’re not trying to turn into the hulk here and we don’t want any injuries so take it slow.

Check with your doctor.

Rule out any medical reasons why you should not undertake an exercise routine.

Have Fun!

This is a no brainer. Exercise is not meant to be punishment (crazy right?!). But really, It’s meant to boost your mood, energize your bod and enhance your life! Treat it as such and loosen up. Have fun, get out there and enjoy!