mood management with food and essential oils


Ever have a day when:

  • you’re so distracted you get nothing done?
  • you feel like crying but you’re not sure why?
  • your brain is just fried from all the stress?

Maybe you know someone (or its you) who:

  • is a grump a lot
  • needs some focus help
  • worries about everything!

Believe it or not, what we put in and on our bodies have a significant effect on all these things.
Tip 1:  foods for better mood
If you haven’t heard about omega 3’s by now, you live in a cave and seriously need to get out more.  Omega 3 fatty acids are amazing for brain and heart health as well as reducing inflammation in general.  Eat more of these foods to get more omega 3 fatty acids, as well as taking a supplement:

  • walnuts
  • cold water fish like wild caught salmon, sardines, anchovies (my husband loves anchovies on his pizza)
  • chia seeds, hemp seeds, pumpkin seeds, ground flax seeds (grind them fresh)
  • spinach and basil

hmmm…this actually sounds like a really nice salad! YUM!!

Supporting your brain with molecules that make happy cells, allowing for secretion and uptake of serotonin and other neurotransmitters makes for happy, balanced people.


Even faster-working than nutrition are essential oils.  That’s because when you smell, they go right to the brain stem via the olfactory nerve. smelling and diffusing certain oils will change a person’s ability to deal with stress, focus better, even be happier.  Here is a very simple guide.

Stress:  Lavender, grounding blend, citrus oils like orange, and lemon are calming.

Feeling Anxious: Lavender, grounding blend, ylang ylang, roman chamomile

Focus and calming distractions: Lemon, vetiver, grounding blend, patchouli

Mood and emotional issues manifest in our bodies in many ways.  Essential oils and a balanced whole-food diet work hand in hand


Combining a good diet rich in brain supportive foods and essential oils can go a long way to heal brain inflammation caused by an imbalanced gut.  This just scratches the surface for Mood Management.  If you want more info, contact me.

Have a happy day!  Elyse

Two big things that will SAVE you from misery this summer

Summer…every year I get more nostalgic about it.  I don’t know if its because my kids are getting older or I’m getting older.  Summer is a time to change schedules, a time to relax a little more.  I remember going to the beach for swimming lessons and the water would be so cold!  I hated those swimming lessons!  Let’s just say, I wasn’t the most athletic person I knew.  What does summer mean to you?

One thing I LOVE about summer is experimenting with fresh veggies and fruits–using them in totally new ways, like making Raw Zucchini Spaghetti. Who would have thought that this could be so good!  Even my husband and kids ASK for it!  Crazy good!  Try it–its easy, it doesn’t heat up the house, and it tastes amazing!  win win win! Your friends will be extremely impressed too!

One thing I HATE about summer is bug bites.  I get eaten alive!  But, I finally found a solution that works and that you don’t have to wear a gas mask to use.  Last year when I was in the great state of Alaska (if you have never been, put it on your bucket list–it is AMAZING!!! I would totally move there!), where the mosquitos are joked to be the state bird, we used a natural bug spray that contained one very lovely essential oil:  geranium.  Its beautiful fragrance is surprisingly effective at repelling those little pests.  I have made my own bug spray out of water and about 10 drops of pure geranium oil and it works wonders!  I also put it in a diffuser when we sit on the deck and it keeps the bugs away.  Nature is truly amazing!

Summer also comes with scrapes, bruises, bee stings, sunburn, and sometimes a little too much excitement or stimulation for the kids.  Some  tips I will be sharing this week at my Natural Solutions To Keep Summer Fun class are:

  • one oil to spray that is like a liquid bandage and works wonders to heal scrapes and boo boos (helichrysm)
  • one oil that takes the itch and sting instantly from bee stings, heals sunburn, and calms an overstimulated person  (lavender)
  • a bath remedy that soothes sore muscles for the weekend warriors in your life.  (deep blue)
  • and more!

Plus I am giving out a FREE all natural bug spray just for coming (made with, you guessed it, geranium)!  Contact me for the address:  June 6th 10 am. If you are not in Cincinnati or can’t make this class, please contact me.  We can do a Skype or FaceTime class.  :) Ahh, technology!

Summer also means triathlons.  I will post about my triathlon group of ladies I’m training this summer.  I know they will be post-worthy!

Be sure to look through some of my previous posts.  I was just scrolling through and found some really good ones!

Happy summer!  Elyse

what you don't know about your pain reliever can be hurting you

Pain relievers causing pain somewhere else?

People who aren’t so health conscious might wonder why I am so anti-ibuprpainofen (including my family).  What’s the big deal, right?  It’s super safe, right?  Well, that depends on who you talk to…

Let me back up a sec.  I used to be a LOVER of NSAIDS, especially acetaminophen (also known as Tylenol) or ibuprofen (aka Advil) with sinus medicine in it.  It was the only thing that would alleviate my sinus headaches (I don’t get those anymore, unless I forget to take my vitamins).  I never thought I would try to avoid taking them at all cost.  They were my “friends” when I was in need.

Whoa, I am going on a tangent here, but this is important so hold on…

I meet so many women who take tons of pain relievers for “cycle” issues.  I am constantly amazed at how many women have this problem and just deal with it, taking 40 pills a week during their cycle.  Not only is this destroying their livers, it’s a signal that there is something not right going on down there, and we are just ignoring it.

I have to admit, I was going to write this article on something completely different–headache pain, muscle pain, etc–and list some essential oils that might help with that, but when I was looking up some hard research on the subject I clicked on this JEWEL of an article/abstract!  Oh wow!  hard core research from NIH about how marjoram, lavender and clary sage alleviated pain associated with “dysmenorrhea” or dysfunctional cycle after ONE application.   pain2

PLEASE, if you suffer from this, contact me for a sample.  Stop the NSAID madness, be nice to your body.  Listen to her–she is screaming for you to help her.  I will send you a sample right away. If it works, great!!  You may alleviate this pain from your life forever! Wouldn’t that be awesome??

I will write the other article another time.  For now, please SHARE with your lovely lady friends who may be even suffering in silence.

Have an amazing Tuesday!


P.S. If you have suffered from menstrual pain and used this or another essential oil, please share!!  leave a comment below.


Why I’m a Fitbit hater

I have a more than a couple of clients that are fitbit junkies, and even as someone whose passion is to motivate people to be healthy and move, this annoys me.
Fitbits and the like are extremely helpful in motivating people to get off their duff, to get the regular movement we need every day. Even I get motivated by that! What fitness-minded gal DOESN’T want bragging rights for 10 or 20,000 steps a day, right?

Here’s where I’m a hater: when clients tell me that they don’t come to their workout because they don’t get in as many steps during a strength workout as when they walk or jog around the block.

So, I’m setting the record straight. Here is the truth behind the controversy of strength vs. steps:
Study after study after study shows that, although there is value in cardiovascular exercise, strength training is better for your muscles, your brain, and weight management. So why, please tell me WHY would you waste an hour walking (not even walking in nature–I can totally see the value in that), instead of strength training for 30-45 minutes?

funk–are you stuck in it?

I’ve been working with a lot of people lately who are in a funk.  A mood funk, a body funk, or just worried about kids, money, their job, etc.  I’m in that lot, too.  When we fall into funkiness (I don’t know what else to call it, that word is so perfect), it can feel like we have fallen into a hole, or driven into a cul du sac.  We know how we got in, but we struggle to figure out how to get out.  Usually, some kind of vice like food, alcohol,  or TV placates us in our place of funk.

I use HGTV and chocolate covered almonds.  I love fantasizing about new ways to decorate my home to avoid thinking about all my worries.  And almonds are good for you, right??

What is your vice?

  • a glass of wine at night?
  • excessive running?
  • ice cream?
  • ???

The problem with vices and with cul du sacs:  even though it feels kind of comfy there (we know the scenery, maybe even the neighbors are nice, and the food is so damn good!), we are just spinning our wheels–we aren’t moving forward on the “grand highway of life.”  (I just made that up but it sounds so auspicious, doesn’t it?).

Let’s face it.  We ALL want to move FORWARD!  We don’t want to keep going around in circles looking for solutions to

  • our body image and health issues
  • our financial issues
  • our personal relationship issues

But, when we stay in this  “cul du sac” fantasy-dream state, going around and around, that is EXACTLY what we are doing.  We are, like my dog, chasing our tails.

I see it all the time.  People come to me thinking that I have some magic pill, some secret that will make them skinny in 6 months.  But they don’t want to do the hard work.

I’m not talking about the hard workouts.  I’m talking about changing.  THAT is the real work.


  • thinking habits
  • ideas about food and exercise
  • shopping and cooking habits
  • habits of abusing themselves with their thoughts

There’s a lot of information out there, so most people think they have the answers when it comes to losing weight or being healthy.

And, the truth is…

It’s not that complicated.  But, what IS complicated is filtering all the chatter inside your mind and out in the world.  The rationalization to eat or not to eat, to work out or not.  The negative thoughts inside your head, and maybe even what your spouse says out loud.  The chatter about “all the other times” when you did something only to fail.

THIS is what keeps us in the cul du sac in our minds and bodies.

My friend Christy and I have written a wonderful program that will show you the way out and onto the open road, where you can move FORWARD.  And we are offering it, with tons of support, next week in our Inner Beauty Challenge.  Click here to find out more.  Be a part of this first class and you will receive as an extra bonus:

  • $25 off!  BAM!
  • a free lemon essential oil mailed to you
  • my e-book on how to burn fat

You will also have an opportunity to earn $20 back when you fill our our survey at the end of the challenge.

Are you really ready to get out of your funk?  Life is too short to stay there.  Let’s explore the possibilities together!

I know I can’t wait!!!  Elyse

Guilt-free, fat burning delicious dessert, anyone?

Guilt-free, fat burning delicious dessert, anyone?

THIS is yet another guilt-free “cheesecake” recipe. It seems like its all the rage with bloggers lately, so I am jumping on the bandwagon. I love these recipes!  They are low glycemic, delicious, decadent, and guilt free.  Hello…what more could you want from life??  I, however, want to change it up and have my own version. I made an orange and blueberry cheesecake for Passover (check out the post here), and I have made similar chocolate ganache tarts, but I’m if I serve blueberries again my husband might get tired of my  raw, vegan antics, and sometimes all chocolate is just too rich (wow, did I just say that??).

Another thing that I love about these recipes is this:  many people who want to lose weight and/or eat healthier think they have to give up good food and tasty treats.  NOT SO!  This delectable dessert is a perfect fat loss, burn-those-hips-down-to-size example of how healthy can be delicious and guilt free. The coconut oil, coconut cream,  and cashews are all extremely nutritious.  They are good sources of healthy fats and protein, which help the body to burn fat.  I use real maple syrup for these  recipes, which is lower glycemic than other sweeteners.  The dates–have you ever opened a date?  They have tons of fiber!  But, you’d never know you’re eating something healthy with this delight.  When you eat foods balanced with healthy fats and proteins your body secretes less insulin, and this creates a little magic in the body.  Glucagon, the fat-burning hormone is released and BAM!  This is why people can eat all day and not get fat.  Its a fine line, though.  If there is too much insulin (because there’s too much sugar/carbs in the bloodstream at once), then glucagon can’t come out to make energy.    This is one of the secrets to fat loss that people forget, which causes massive frustration, which ultimately results in giving up, feeling like a failure again, and demoralization (all the usual things that go along with diets on the back end).  These types of dishes show that you can have your cake and eat it too!

This week I’m going to experiment, so stay tuned for pictures! I’m going to take the basic raw, vegan, gluten free cheesecake deliciousness (trust me, it is GOOD), and use strawberries and raw cacao nibs. Who DOESN’T like strawberries and chocolate!  My hubby is not a fan of strawberries, so to make everyone happy, I’m going to alternate blackberries and strawberries.  This is sounding better and better by the minute!

Its my daughter’s birthday, too. Strawberries (or any berries) and chocolate is such a great combo for a special occasion.

So, go over to Savanna’s blog and check out the recipe and then stay tuned for my version with strawberries and raw cacao nibs!

Wish me luck in the kitchen!  :)  Elyse

Has a great holiday turned into a tummy nightmare, again?


Holiday after-bloat.  That’s when you eat too much (even if its healthy food) and you feel like its just sitting in your body, not moving anywhere.  You’re belly gets bigger and you feel things “brewing”.  Not fun.

Some people deal with this after every meal.  I am one of those people (most of the time), even though I eat really healthy and I haven’t been diagnosed with anything.  I have a feeling I’m not the only one.

In fact, its pretty common for women to have digestion issues.  Fluctuating hormones and stress are two big causes for digestive irregularity–what woman doesn’t deal with those two things?

Through working with women and my own experiences, for a long time, I felt like the remedy was hit or miss.  Nothing worked for very long.  But, I think I have solved the mystery.

First, I want to clarify that bloating is NOT fat, its not like being pregnant, I’m not talking about bloating from a “Man vs. Food” experience.  When I googled images for “bloating” it was a treasure trove of idiotic pictures, from skinny people pinching their measly 1/2 inch of belly fat, to (obviously) pregnant tummies, to fat pouring over someone’s jeans.  Google for yourself and you will see what I mean.  (Just for the record, I HATE when people take selfies of their bodies, especially when people lose weight or they are trainers.  I get that they are proud of themselves, but they don’t have to share their underwear pic on Facebook and Instagram–jeesh!).

After talking to many people who have daily tummy issues, doing some research for my Inner Beauty Challenge  (starting April 27th), and my own experiments with different aids, I think I have come up with a formula.

What can you do in the aftermath of this kind of tummy crisis?  Here are some strategies to help things move along, get rid of bloating and start healing.  These steps assume a few things:

  • that you are dealing with non-inflammatory bowel issues (like crohn’s disease, or colitis)
  • that you already eat a diet that is rich in fruit and veggies and get adequate amounts of fiber (daily recommended dose is 35-40 grams)
  • you are in relatively good health, are not suffering from high blood pressure, or heart failure, etc.
  • you have eliminated all the usual suspects (gluten, dairy) but still have the same issues.

So if you have you don’t fall into one of these categories, keep reading for a happy belly.

  1.  ESSENTIAL OILS  This is by far the easiest, fastest way to get rid of bloat. Just apply some digestzenginger or Digest Zen digestion blend to your tummy to ease indigestion, gas, bloating, diarrhea, etc.  Yup, it helps with all those.  It contains essential oils from many digestion-friendly plants like fennel, anise, caraway, ginger, and peppermint.   Peppermint is very nice for tummy troubles too, especially if fennel (a licorice smell) is not appealing to you. doTerra Essential Oils are one of the only brands that are safe to ingest.  If you like Digest Zen, put a couple of drops in your water bottle.  Please do not do this with other brands.  They are safe for babies too.  Just dilute Digest Zen with Fractionated Coconut Oil and apply to the bottoms of their feet.  Click here to get more info about doTerra brand Essential Oils (and I can hook you up to save 25% if you like with no monthly order!)
  2. MOVE.  Our intestines are powered by muscles, which help the digested food move along our intestinal tract.  This is called PERISTALSIS.  Exercise of the whole body (skeletal muscles) stimulates the smooth muscles in the digestive tract to move, instead of just staying in couch potato mode (which keeps that wonderful fecal matter sitting in our belly area, creating gas (hence bloat), discomfort, the feeling of carrying a ton of bricks in your belly.  If you have ever run a marathon, you know that exercise relaxes those digestive muscles.  You don’t have to be excessive about your exercise, but hiking, walking, running 1-3 miles (depending on your fitness level), get’s your blood flowing and things get moving.
  3. DRINK WATER  I have figured out that if I do not start my day with at least 6-8 oz of water before my cup of coffee, AND drink at least 70 oz of water a day, my body is not happy.  Trust me, I forget to do this, a lot, so I know what works for me.  I have a bottle that I like to drink from and make sure I get 3-4 of those a day (which equals about 80 oz).   I need to have water BEFORE my coffee.
  4. COFFEE  I love the taste of a good cup of coffee, so this makes me happy.  Coffee is a natural laxative.  Some people might see it as an abuse of the stimulatory effects of caffeine but I figure MOST people are drinking coffee, so why not make it work for you!  Just stop drinking after a couple of cups.  Most problems occur when people substitute coffee for water (they don’t work the same).  Lack of clean water is really hard on your liver too!
  5. YOGA TWIST POSES  There are some easy yoga poses that help with digestion, as well as circulation (blood flow in the gut is super important for nutrient absorption, and peristalsis). Click here for 14 postures to do every day. They are very easy.  This is a very nice way to get a personal yoga practice in your day.
  6. PROBIOTICS AND MAGNESIUM  I have found that an active probiotic is one of the most effective therapies for bloating (and the various reasons for it).  Magnesium is an important nutrient for muscle relaxation.  Most supplements have magnesium.  I have experimented with double dosing my mineral complex and probiotic (be careful–listen to your body and read the labmicroplexels of the products you use).  Find out what is optimal for you.  I use MicroPlex VMZ (part of the Lifelong Vitality complex) and PB Assist by doTerra. Click here and I’ll hook you up (and you can save 25% with no strings attached too!)



Digestive health is so important, not just because it makes us feel better.  A happy gut creates more energy, more nutrient absorption, more happy neurochemicals, and on and on.  Learn more in the Inner Beauty Challenge as we go thru each of three detoxification systems: Lymphatic, Liver, and Digestion.  Learn how to support your body with real food and sustainable movement, create more energy, happiness, and health.

As always, please share YOUR experiences with bloating–what works for you??  Everyone is different and its helpful to share experiences.  Thanks!  TTYL…Elyse (leave a comment!!)