Sleep - The Foundation Of Good Health


This is my third little article on the subject of sleep.  In my previous two: Tools To Sleep Well and My Take on Sleep,  I wrote about nutrition and lifestyle changes to support sleep. 

This time around, I would like to give you a chance to dive deeper into the science of sleep. Why? According to the author of the New York Times Bestseller, “Why We Sleep,” by Mathew Walker, PhD, sleep is the FOUNDATION of good health. 

In fact, the most important part of our health routine is properly organized sleep. He uses the word “Architecture” when he talks about the sleep structure. The book is very informative and extremely useful for all of us who strive to live happy and die healthy, and for those who are eager to raise healthy and happy children and grandchildren. If you don’t have the time to read his book, there is also listen to his three part interview with Dr. Peter Attia on this Podcast: “The Drive” (episodes 47, 48, 49).

Also, as I have mentioned in my previous blog, I manage my sleep data by using a wearable device called the “Oura” ring, which you can read about here. “Oura” allows you to track the most important parameters of your sleep, and if you measure them, you can change them (please be advised that you need a cell phone or computer to use the Oura App).

The core of Oura is about tracking high precision sleep, recovery, and body response measurement. The Oura ring measures your heart rate continuously during the nights when you're sleeping or resting, but not 24/7 or during your workouts. During the daytime and during workouts, the ring uses an extremely sensitive 3D accelerometer for measuring your physical activity. The accelerometer can detect your hand movements so it's your hand that needs to move in order to detect any activity. The ring automatically captures activities such as walking and running, but it won’t capture non-step based activities (for those types of activities you can use manual entry to further improve the accuracy of your Activity Score and daily calorie count).

As always, I am glad to share with you what I have learned from my Oura ring, simple ask me during your next session.

My Second Trip to Rythmia

Rythmia 2.JPG
Rythmia 3.jpg

“I choose to walk through life without fear, without expectations - just observing life as it happens around me. I no longer seek to change others, I instead invite others to join me, as I heal myself that they might also gain from mirroring my actions. I carry with me many tools, but realize my tool belt is only as valuable as I am using it. I prefer many hours of silence, not because I have nothing to say, I have much to still learn. I am busy observing”

(Special thanks to Eric Shirk for putting my feelings into these beautiful words)

I recently returned from my second trip to Rythmia to build upon the initial experience I had last October with Ayahuasca - a plant medicine of the Amazon that contains the "spirit molecule" of DMT.  In October, I experienced four Ayahuasca ceremonies with my daughter, and this time around it was with my husband Nicholas.

The journeys we each had were unique, profound, magical, scary and perplexing, to say the least. The visions call for much pondering on the meaning of life, events in our past, and learning to see the mysteries of the unseen mind. 

We met fantastic people from all over the world and plan to stay in touch with our Rythmia tribe.

One of the new friends we made is Kasim (Kash) Khan from Ireland. You can see him in the photo on the left with Nicholas. Kasim is an incredibly loving, warm human being. He is also the creator of an incredible website that is followed by over 3 million people around the world! Here is a link to his website. And here is a link to his Rythmia experience.

We also met another young lady - a composer, with an angelic voice who had amazing command of her vocal cords, named Peia. You can listen to her music here.

If you are interested in learning more about the new science of Psychedelics, I highly recommend this new book by renowned journalist and author Michael Pollan called “How to Change Your Mind.” Be sure to check it out on my reading stand when you come in for your next session. 

During the ceremonies I also fell in love with the singer/songwriter Nahko Bear. I encourage you all to listen to one of his songs called “GREAT SPIRIT.” You can listen to it here.

I also have one final song recommendation (a song that always moves me to tears when I listen to it) called “In Dreams” by Jai Jagdeesh. You can listen to it here.

If you are intrigued and want to learn more about Rythmia, please don’t hesitate to reach out to me!

Medical studies on Reflexology prove that it greatly reduces PMS symptoms


For many women, PMS causes frequent mental and physical distress, but the good news is, Reflexology can help.

A string of studies conducted by medical professionals determined that Reflexology significantly reduces premenstrual symptoms (PMS). In fact, participants in one 1993 study showed a 46% improvement in their PMS symptoms.

PMS symptoms often include:

  • Easily irritated

  • Nervous or anxious

  • Depressed or sad

  • Forgetful or confused

  • Critical of self or others

  • Headache Backache

  • Constipation

  • Tired or fatigued

  • Difficulty falling asleep

Do you have any of the above symptoms? If you answered yes, consider experiencing for yourself the many healing benefits of Reflexology. It is best to have your session one week prior to your monthly period.

Curious to learn more about the proven benefits of reflexology for PMS? Contact me at or call 203-968-6824.

7 Key Nutrients You Should Have Lab Tested in 2019

7 Key Nutrients You Need.jpg

Are you overfed and undernourished?

This statement might be hard to believe, but in this day and age, studies show that this has never been more true.

Processed foods, depleted soil, lack of sun and exposure to toxins are just a few of the reasons our bodies are lacking key nutrients.

And, even if you have an extremely ‘clean’ or healthy diet, you should consider lab testing your blood work for these 7 key nutrients for optimal body function as you age:

1.     Vitamin D: We need vitamin D for strong bones, muscles and overall health. However, the majority of people worldwide are vitamin D deficient or insufficient, which can lead to bone and muscle pain, and softening of the bones.

2.     B12: Vitamin B12 helps us produce healthy red blood cells in our bone marrow. Vitamin B12 is only available in animal foods (meat and dairy products) or yeast extracts (such as brewer's yeast). Vitamin B12 deficiency can result in anemia, a lower-than-normal number of red blood cells and elevated homocysteine (an inflammatory marker).

3.     Magnesium: More than half of all Americans are magnesium deficient. Modern life depletes our magnesium through too much coffee, alcohol, antibiotic use, drugs and over-exercise. Magnesium deficiencies are linked to increased inflammatory markers such as CRP, poor sleep, muscle spasms, eye twitches and insomnia.

4.     Iron: According to the World Health Organization, about 30% of the world’s population has an iron status that’s considered below normal.  Low iron levels can result in fatigue, pale complexion and increased anxiety. You can test your levels with a serum ferritin test.

5.     Omega 6:3 ratio: About 90% of Americans have low concentrations of the Omega-3 fats EPA and DHA. Omega-3s are anti-inflammatory in nature and can help raise HDL cholesterol (the good cholesterol that helps decrease the bad cholesterol in our blood vessels).

6.     Micronutrients: Zinc and selenium help to support your immune system and maintain a healthy thyroid function.

These nutrients can be checked by your primary care physician or you can receive discounted labs (without the hassle of driving to see your doctor) by using this link.

Since I am an affiliate with this company, you can receive discounted labs in a safe, confidential and convenient way, and once you have your results, I can share with you Dr. Alan’s* optimal functional ranges for labs and guide you to other helpful resources.

Please note: I am not a medical doctor and I cannot receive lab results directly from any lab or diagnose or treat any medical condition.

*Dr. Alan Hopkins M.D. is the Director of

Flu & Cold Season: The best ways to protect & strengthen your immune system this winter!

best remedy for the flu.jpg

The winter season is upon us, which means that more than usual we talk about how to protect ourselves. Is flu vaccination the only choice? You can read my post on this topic from last year:

For those of you who want to take a natural approach to fighting the Cold/Flu, I suggest FORTIFYING your immune system, and below are the top 7 ways to stay healthy this winter season:  

  1. Wash your hands thoroughly

  2. Do not touch your face or nose unnecessarily

  3. Stay hydrated; add lemon or lime to your water or tea

  4. Take contrast showers, start with warm, end with cold water, do several 30 seconds rounds 

  5. Netti Pot technique nightly helps to remove the invaders from your nasal passages

  6. Supplement with proven immune boosters: Probiotics, vitamins D and C, Elderberry syrup (a potent antiviraI!)

  7. If you respect Homeopathic medicine, get the Oscillococinum and start to take it at the first symptom

You can order all of the above recommendations on my online dispensary -Fullscript  which comes with a 15% discount and fast delivery (cheaper than ordering it through Amazon Prime).

Plus, my Fullscript dispensary gives you access to physician-grade brands, like Pure Encapsulations, Designs for Health, Klaire Labs and numerous other high quality brands. Other products available on Fullscript include body/ face care products, power foods and teas, and to make things easy for you, I’ve conveniently sorted all of my top recommendations under the “Favorite” tab. 

Sign up is easy and fast:  Once you sign-up you can go to the tab labeled “Prevent Cold and Flu” and stock up on the products I recommend for fortifying your Immunity. Also, for my clients I offer a FREE 15-minute Nutritional Consult.

If you still feel unsure about the Flu shot, here is a view from a retired hospital nurse which you can see here