Monday, January 23, 2017

Emotional Wellness During Tough Time and Transitions-Tips for Surviving and Thriving

A new chapter in history has begun.  We have a new president, new cabinet, and newly elected representatives in the United States.  There are some who are very excited and some who are not.

It is evident from the results of the Women's March in Washington D.C. and throughout the United States that many people have concerns.

Regardless of where you stand politically, these are emotional times full of transition and change. How do we deal with all the emotions we experience as well as some of the more challenging transitions?  How do we maintain our emotional wellness?

Dr.Sithembile Mahlatini, EdD, LCSW,  who is a Psychotherapist, Author of 26 books, and motivational speaker,  was recently on the Wellness Woman Show.  She shared some wonderful tips on how to stay emotionally well during transition and change.  Here are some of the things she shared during her interview about staying emotionally well during difficult and challenging times:

  • Slow down and re-evaluating your current life activities
  • Review and enhance your gratitude about life as a gift
  • Remind yourself about your abilities and resilience
  • Accept the fact that we have little control over certain life circumstances
  • There are times we have to accept the things we cannot change and ask for courage to change those things you can change 
  • Create  space for reflection:Find time to allow yourself to reflect and emotionally process the transition so that you can better understand what exactly you are thinking, feeling and possibly fearing
  • Eliminate your unnecessary spending
  • Shar and exchange your resources with others
  • Reach out for support and give support 
  • Eliminate unwanted material in your life
  • Make use of free-of-charge or inexpensive activities
  • Manage your time in an efficient way 

Click here for Dr, Stem's complete interview on The Wellness Woman Show

To find out more about reducing your stress and increasing your emotional wellness go to
Wellness Woman 40 and Beyond Holistic Living and Wellness 

Monday, January 16, 2017

10 Fun, Simple & Holistic Ways To Achieve Wellness in 2017!

The year 2016 is over (finally) and all of us are ready to move forward.  Many of us want to move forward and made commitments to get fit, stay healthy, and just feel better in our "skin".  While these are great commitments for 2017, sometimes we get stuck and need help on how to keep these commitments.

Here are 10 fun, simple, and holistic ways that you can do to achieve wellness for your,  mind, body and spirit in 2017.

Spend A Spa Day At Home  - at least once or twice a month take some time for self-care at home. Select a time when it is quiet and no one is around to disturb you.  Take a long bath with essential oils (Lavender, Sweet Orange) and perhaps your favorite bath salts. Put a special natural mask on your face, with cucumbers over your eyes and relax while in the tube.  Light some candles and relax. Listen to your favorite relaxing music. Pat yourself dry and apply your favorite body butter. Give yourself a pedicure and manicure. Drink some of your favorite relaxing tea and read a good book. Take some time to stretch your arms, back, neck, and legs. Pamper yourself, say loving things to yourself as you pamper your mind, body, and spirit.
(go to for more suggestions on how to have a great spa day at home)

Try Clean Eating - eating clean is not as difficult as one might think. Basically, clean eating is eating
foods that are not processed or minimally processed, handled or refined.  Give it a try. Start first with increasing your fruits and vegetables ( go organic). Then begin to plan meals that are not using any processed foods. Cut down on as much sugar as possible, reduce your consumption of anything that is white (more than likely it has been processed). Refrain from drinking sodas and drink unfiltered juice rather than filtered juice. Clean eating is basically eating healthy and being aware of any processed foods that you can cut from your diet. You will be surprised how much better you will fee, and as a bonus, you might drop a few pounds!

Natural Hair Care - There are so many things you can do for your hair that is natural and healthy for your hair.  Using natural hair care products will lessen your exposure to chemicals, and is less damaging to your hair. Try some homemade hair conditioners and minimize the amount of heat you put on your hair.  Try a hot coconut oil treatment on your hair, or try a homemade shampoo.    You can find many natural recipes on YouTube, and on many sites on the web for all types of hair.

Visit a Salt Room - Salt Therapy or Halotherapy has amazing healing effects.  Some of the benefits include but are not limited to: improving mood, respiratory challenges, lymphatic system, reduced headaches and stress, increased energy, improved skin conditions such as psoriasis and acne. Salt Therapy is very popular in Europe and is getting more available in the United States.  Visit a Salt Therapy room at least once a month.  You will begin to see and feel the benefits!

Add Essential Oils To Your Daily Routine-
Essential Oils are so easy to use and should be an
important part of your wellness routine.  Essential Oils can be used for many health issues as well as emotional ones.  Essential Oils can help with weight loss, hormones, Diabetes, high blood pressure, arthritis, sleeplessness, focus, anxiety, stress, increased energy and much more.

Add Herbs To Your Food - Instead of using salt or other salty spices to season your food, try herbs. Choosing to us herbs can add wonderful flavor to your food. Herbs also have medicinal benefits. For example, basil has anti-inflammatory and anti-viral properties.  Turmeric can reduce inflammation.  Garlic has antibiotic benefits and helps to fight cancer.  Cayenne can increase circulation and reduce the risk of heart problems.  Look for opportunities to use herbs when cooking. You will increase the flavor in your food and increase your wellness.

Take Nature Walks -Take a nature walk at least once a week. Not only is taking a walk good for you but there are many mental health benefits to taking nature walks.  This activity can decrease depression, improve well-being, lower stress and anxiety, and improve your overall well-being. Being surrounded by nature has a calming effect. If possible taking a 15 to 30-minute nature walk after work or on the weekend goes a long way to helping you to relax and enjoy life.

Practice Gratitude - One of the most simple ways to increase your overall wellness is to practice gratitude.  Keep a gratitude journal and list those things for which you are grateful. At the end of your day before you go to sleep think of the things that happened that brought you joy and made you aware of how blessed you are.  Start looking for things to be grateful for throughout the day. The more you practice gratitude, you will begin to feel more positive. Your focus throughout the day will start to shift and you will find yourself looking for that positive, grateful periods throughout the day.

Do Something You Love Everyday - doing something you love every day doesn't have to cost anything. You might love reading a great book you have put aside for another time.  Perhaps you love crossword puzzles or preparing your favorite meal.  Whatever it is, make it a priority to do something that makes you happy, something that gives you joy, something that you love, every day.

Be Quiet and Stay Present In The Moment  -In this busy, stressful world, it is hard to just be still and quiet.  But that isn't true. We need to make the commitment that every day we will take the time to just be.  Allow yourself to be quiet and still. Close your eyes, take a deep breath, let it out slowly and JUST BE.  Listen to the sound within your body; listen to the birds.  Try listening to the breeze outside or feel the breeze going across your face.  Relax and let your mind, body and spirit be present in the moment.  Push back any thoughts about the future or the past.  Just enjoy that particular moment in time.  Allow yourself to feel the moment and relax.  Being quiet and staying present for just five minutes a day can go a long way in relieving stress, giving you a sense of peace, and re-energizing your spirit.

To find out more about how you can increase your wellness, reduce your stress and increase your joy go to Wellness Woman 40 and Beyond Holistic Living Academy

Sunday, December 4, 2016

7 Things We Tell Ourselves About Our Anxiety and Stress ...That Aren't Always True

There are myths about anxiety and stress we tell ourselves to get past those constant feelings of anxiousness, worry and stress. Some of these myths are:

“Everyone worries…”
“Feeling anxious all the time, is just a part of life.”
“Once I get past this challenge/problem, I won’t feel like this any longer.”
“This is just the way life is.  Everyone is stressed out.”
“There is nothing I can do to change how I am feeling.”
“Until all the problems are solved, I am just going to feel anxious.”
“It’s not that serious. This too shall pass.”  

In some ways, the above statements could be considered true.  Everyone does worry. Everyone does have stress and most people feel that once they solve all their problems, they will no longer be a victim of stress and anxiety.  

Statistics show:
  • Women are more likely than men (28 percent vs. 20 percent) to report having a great deal of stress (8, 9 or 10 on a 10-point scale).

  • Almost half of all women (49 percent) surveyed said their stress has increased over the past five years, compared to four in 10 (39 percent) men.

  •  Women are more likely to report that money (79 percent compared with 73 percent of men) and the economy (68 percent compared with 61 percent of men) are sources of stress while men are far more likely to cite that work is a source of stress (76 percent compared with 65 percent of women).

  • Women are more likely to report physical and emotional symptoms of stress than men, such as having had a headache (41 percent vs. 30 percent), having felt as though they could cry (44 percent vs. 15 percent), or having had an upset stomach or indigestion (32 percent vs. 21 percent) in the past month.

  • Married women report higher levels of stress than single women, with one-third (33 percent) reporting that they have experienced a great deal of stress in the past month (8, 9 or 10 on a 10-point scale) compared with one in five (22 percent) of single women. Similarly, significantly more married women report that their stress has increased over the past five years (56 percent vs. 41 percent of single women). Single women are also more likely than married women to say they feel they are doing enough to manage their stress (63 percent vs. 51 percent).

  •  Married women are more likely than single women to report they have experienced the following due to stress in the past month: feeling as though they could cry (54 percent vs. 33 percent), feeling irritable or angry (52 percent vs. 38 percent), having headaches (48 percent vs. 33 percent) and experiencing fatigue (47 percent vs. 35 percent).   
statistics from the American Psychological Association  

What is also true, is that you don’t have to always feel stressed, anxious, and full of worry.  There are things you can do to alleviate those feelings and start living a life without excessive stress and worry. 

When your stress and anxiety is at a level where you can’t concentrate, can’t sleep, you feel constantly overwhelmed and your life feels out of control, there are things you can do to make a change. 

I have been there and I learned how to overcome my anxious thoughts and stress using holistic method.   These methods (DeStressfirmations)  are taught in my online course DeStress TheMess.  In this course we talk about changes how diet, movement, EFT, essential oils, meditation, herbs, vitamin supplements and more can impact your anxiety and stress levels.

You don’t have to settle for the myths you tell yourself about stress and anxiety.  There are definitely things you can do that will help you live a life without continual feelings of stress and anxiety.

Click here to find out more about the course "DeStress The Mess"

Wednesday, November 16, 2016

My Re-Introduction to Life - Living A Well and Holistic Life After 40, 50, 60 and Beyond

Many have asked what is it I actually do.  
So I decided to re-introduce myself to you! 

I love helping Women over 40 thrive in their lives.  For me life didn't begin until after 50!! Now at 59 I am having a ball. Mostly because I have learned how to live a holistic life that addresses my mind, body and spirit needs.  It's not always easy and I am still learning.  One thing I know for sure it is my passion to share with other women what I have learned through the products and services I promote. 

The coming year promises to be interesting.  I am more concerned than ever that Women take good care of themselves by reducing their stress and anxiety.  I know quite a bit about that because I had an anxiety disorder for almost 10 years.  It was not until I decided to make some lifestyle changes that my life began to change for the better.  

If you are suffering from stress, continual anxious thoughts, fatigue, lack of focus and depression I understand...I have been there.  What I have learned may help you.  

Check out the Wellness Woman Holistic Living Academy - great online classes that can help you learn how to holistically reduce your stress and reduce your anxiety

Check out my ebook and  journal DeStress The Mess - Minimize The Impact of Stress On Your Life, Maximize The Joy In Your Life 

Check out my magazine Wellness Woman 40 and Beyond E-Magazine

Check out my new podcast series What's Inside You - Minds, Body, Energy"

 Check out Intuition Mastery Summit 

Related articles

BiPolar Condition, Mid-Age Wisdom, Intuition, and More Topics on My New Show "What's Inside You - Mind, Body, Energy"

Staying well and living well can be complicated. There is so much information out there. How do we know what is best for each of us? How do we know we are getting good information?

The goal of the my new show "What's Inside You, Mind, Body Energy" is about helping you answer those questions and more.  I get a chance to interview some of the premier experts in the field of health and wellness for women AND men.  Check out some of our latest shows:

"Dirty Words" To Live By and Other Wisdom's As You Hit Middle Age

Surviving Mental Illness - An Incredible Real Life Story

Intuition - How To Enhance Your Internal GPS

From Weight Gain To Cancer - Your Emotional State Makes A Difference

Sunday, November 6, 2016

12 Ways To Re-Energize, Re-New, and Re-Store Your Spirit - Even During The Stressful Holidays

Taking a break during the hustle and bustle of the holidays is a must...take a "destress" break.

It's that time of year!  The holidays bring to us wonderful times with family and friends.  The holidays also brings stress! There are many things you can do to keep yourself from going over the "stress edge:  Here are some of my favorite things to do so I won't be come a "holiday stress victim" 

  • Journal  - Getting your feelings out as the holidays progress can be helpful.  Make it a priority to  take some time to write in your journal and write everything down! Write down how your day went and if it didn't go well write why.  Go ahead and write down all the negative feelings, frustrations, hurts, anger whatever it is you are feeling. 

  • Walk It Off - Adding a quick walk to your day can help relieve that holiday stress. Getting outside in nature and taking a brisk walk does wonders for alleviating stress. Try taking a quick 15 minute walk to energize you and boost your mood.

  • Nap - The holidays are busy but it really is okay to take a break during the day.  Take a power nap for about 15 to 30 minutes during the day.  You will be refreshed, renewed and renergized. 

  • Dance - Holiday stress can zap the fun our of the day.  It's a great idea to get out your favorite music, crank it up and dance.  Relieve your stress and get your mojo back. The feel good hormones start going and you will feel great!

  • Gratitude -  There are many things to be thankful for and the holidays is a wonderful way to let someone know you appreciate them.  Write a thank you not to a co-worker, neighbor or friend.  It feels great to show someone else appreciation.  Doing something kind for someone else is a great way to usher in more kindness, gratefulness and thankfulness in your world and the world overall. 

  • Take a Whiff - The holiday's are full of wonderful smells.  One smell you should definitely have on hand is the smell of citrus.   Researchers have concluded that the smell of citrus boost feelings of well-being and alleviates stress by upping levels of norepinephrine, a hormone that affects mood. Try carrying around a bottle of lemon essential oil.  Just take a whiff and feel an uplift in your overall mood. 

  • Skype -running out of time and still want to connect with friends and family during the holidays?  Make a date with a friend on Skype. It is always good to connect with one of your friends you haven't seen for awhile. If you don't have an account on Skype here is the link ...its free!

  • Learn The Art of Saying No - During holiday preparation time there is always so much to do.  Many requests are made of us...sometimes too many. It really is okay to say "no". We all have limitations and trying to meet everyone's needs and expectations can cause a great deal of stress. Remember that you need to first take care of you and then take care of everyone else. Start saying "no " to those requests you know you can't do. 

  • Laughter- The holidays are meant to be a time of joy. Don't forget to take the time to laugh!.  Laughter gets the feel good hormones going and is good for your health.  Take the time to have a good laugh everyday. You will feel better. 

  • DeTox Your Digital - the buzzing and incessant ringing of cell phones cause holiday stress.  It is okay to change your notifications, you don't need to know every time someone post on Facebook or Twitter. Also change the ringtones to silent for some of your other alerts. All these alerts on our phone keeps us in a mode of fight or flight . Each time one of those alerts/notifications go off our adrenaline starts going. Give your self a break and turn off those alerts/notifications. 

  • Get Cured - from the "need to please disease" We all want to be a contributing part of someones happiness during the holidays. 
More Resources on how to "destress" during the holidays

The Wellness Woman Show
"Simple Strategies to Re-Energize and Re-Charge During The Holidays"

(click here to view show if you don't see the thumb nail)

Tune in to my NEW show 

entertaining, informative, and fun ...all about how to be well on the outside and inside!

DeStress The Mess E-Book and Journal - Collaboration of Articles on how to destress and release anxiety.  Click Here

Visit my website at

Follow me on Twitter at and

Join me on Facebook at and 

Friday, October 7, 2016

From Weight Gain to Cancer, Your Emotional State Makes the Difference

If you have tried everything else and still can’t drop those unwanted pounds… that extra weight may very well be tied to your emotional state! “After twenty-some years and thousands of patients, I’m convinced that trapped emotions are at the basis of almost everything from phobias and anxiety attacks to cancers and fibromyalgia. The good news is that by clearing these trapped emotions, the symptoms of the disease or condition become noticeably better — and often the disease or condition itself completely disappears,” says Dr. Bradley Nelson.

A new survey conducted by Orlando Health finds the key to losing weight may lie in snapping the emotional bond that people have with food. That’s why so many people fail to lose weight or quickly regain it despite trying new diet and exercise routines. Dr. Nelson, author of the bestselling book The Emotion Code shares a unique perspective on how emotional baggage can cause weight gain, chronic disease, and cancer. Dr. Nelson has trained more than 2500 healing practitioners in 62 countries to uncover and release “trapped” negative emotions, which he calls a top cause of obesity and weight problems. Click here for Dr. Bradley's interview on What's Inside You -Mind, Body, Energy

"The trapped emotions that we develop from experiences that we have been through in our lives oftentimes manifests as fat, which is like armor that protects us from negative people and negative circumstances,” Dr. Nelson explains.
Dr. Bradley Nelson is one of the world’s foremost experts in the emerging fields of bio-energetic medicine and energy psychology. From his more than 20 years practice as a holistic physician, Dr. Nelson discerned that the vast majority of physical pain, disease and mental and emotional problems his patients suffered was rooted in trapped emotions, the unseen emotional baggage we all carry from hurtful life experiences. Through his studies of ancient medical practice and modern quantum physics, he developed The Emotion Code, a simple yet powerfully effective method anyone can learn to release the trapped emotions that block mental and physical healing.

Tuesday, October 4, 2016

4 Shows That Help You Stay Well and Live Well During Challenging Times

Tune in my shows to find out more about how to achieve health, wellness, and a joy of life after 40.  I have had the pleasure of interviewing over 600 guests in 6 years.  Many of them were Holistic Practitioners, Coaches, Authors, MD's, Psychologist, Trainers and Fitness Experts, Weight Loss Experts, Therapist, Alternative Practitioners, and more.

The Wellness Journey Radio Show 

Radio show interviews with experts in the field of wellness for the mind, body and spirit.  We cover a variety of topics such as emotional wellness, fitness, nutrition, chronic disease, weight loss, holistic living, energy healing, aromatherapy, yoga, meditation and much more

The Wellness Journey PodCast 

Entertaining and fun interviews with experts in the mind, body, spirit wellness for women over 40.  We cover a variety of topics such as emotional wellness, fitness, nutrition, chronic disease, weight loss, holistic living, energy healing, aromatherapy, yoga, meditation and much more. 

The Wellness Woman Show 

Streaming Live video show featuring women who share their inspiring stories of surviving and thriving in the midst of life altering challenges. 

What's Inside You ...Mind, Body, Energy 

A fun to listen to and informative show about wellness for the mind, body and spirit for women and men. We feature world renowned experts who share valuable and entertaining information on staying well inside and out,despite the challenging times we live in. 

Thursday, September 15, 2016

Eating Heart Healthy - Great Recipes That Can Keep Your Heart Healthy

I just had a personal experience with an affair of the heart.  It was shocking, depressing and just plain scary. I am not talking about a "love" affair of the heart, I am talking about an "attack" of the heart. My husband had a heart attack.  It was a shock. But he admits that there were several factors leading up to the heart attack:

In his case he was blessed, this heart attack was mild but at the same time a strong warning. He is now working out, using methods to decrease the impact of stress on his body, and eating heart healthy. Oh and did I mention, listening to his live-in Holistic Health Coach...ME! 

Eating heart healthy is really not that hard.  Eating heart healthy does mean not always indulging in some of our guilty pleasures that you KNOW are not good for you.  Indulging in a constant stream of high fat, high salt, high carb, is not showing your heart love.   Eating foods that are low in fat, low in salt, not fried and prepared in a healthy way is a great way to show your heart love.  It is especially important to eat heart healthy after 40. For women, heart disease is the number one killer! 

Here are some important statistics from the American Heart Association Go For The Red
  •  In 2012, 56 percent of women identified heart disease as the leading cause of death compared with 30 percent in 1997.
  • In 1997, women were more likely to cite cancer than heart disease as the leading killer (35 percent versus 30 percent); but in 2012, only 24 percent cited cancer.
  • In 2012, 36 percent of black women and 34 percent of Hispanic women identified heart disease as the top killer — awareness levels that white women had in 1997 (33 percent).
  • Women 25-34 years old had the lowest awareness rate of any age group at 44 percent.
It is important for you take charge of your life and eat heart healthy.  There are some great recipes that are heart healthy and are easy to make. The recipes below are from the Food Network and I totally love them.  I found all of them easy to cook and very tasty.  Enjoy!  Start a "love affair" with your heart today and prepare one of these tasty recipes.

Heart Healthy Quinoa Salad

Picture from Food Network

12 cups water
1 1/2 cups quinoa, rinsed
5 pickling cucumbers, peeled, ends trimmed, and cut into 1/4-inch cubes
1 small red onion, cut into 1/4-inch cubes
1 large tomato, cored, seeded, and diced
1 bunch Italian parsley leaves, chopped
2 bunches mint leaves, chopped
1/2 cup extra-virgin olive oil
1/4 cup red wine vinegar
1 lemon, juiced
1 1/2 teaspoons salt
3/4 teaspoon freshly ground black pepper
4 heads endive, trimmed and separated into individual spears
1 avocado, peeled, seeded and diced, for garnish

Bring the water to a boil in a large saucepan. Add the quinoa, stir once, and return to a boil. Cook uncovered, over medium heat for 12 minutes. Strain and rinse well with cold water, shaking the sieve well to remove all moisture.

When dry, transfer the quinoa to a large bowl. Add the cucumbers, onion, tomato, parsley, mint, olive oil, vinegar, lemon juice, salt, and pepper and toss well. Spoon onto endive spears, top with avocado, and serve.

Heart Healthy Red Lentil Soup

Picture from Food Network
3 tablespoons unsalted butter
2 onions, chopped
3 cloves garlic, minced
1 teaspoon cumin seeds, crushed
1 teaspoon coriander seeds, crushed
Salt and freshly ground black pepper
2 tablespoons tomato paste
7 cups chicken or vegetable stock
1/2 cup bulgur
1/2 cup red lentils
1/4 cup finely chopped fresh parsley
2 tablespoons finely chopped fresh mint

Melt butter in a large pot, add the onions and saute until soft, 5 to 7 minutes. Stir in the garlic, spices, and salt and pepper, and saute another minute to release the aromas. Stir in the tomato paste to blend with the onions, fry 1 to 2 minutes, then add the stock, bulgur and lentils. Cover and simmer until bulgur and lentils are thoroughly cooked and soup is thickened, about 30 to 40 minutes, stirring occasionally.

Remove from heat, stir in half of the herbs and sprinkle the remaining half over the soup. Serve immediately with yogurt to garnish.

Heart Healthy Spinach with Pomegranate Glazed Walnuts
Picture from Food Network

1/4 cup plus 2 tablespoons pomegranate juice
1 teaspoon sugar
Kosher salt
1/2 cup coarsely chopped walnuts
1/4 cup thinly sliced red onion
One 5-ounce container baby spinach
4 ounces white button mushrooms, trimmed and thinly sliced, about 1 cup
3/4 cup grape tomatoes, halved
1 tablespoon red wine vinegar
1 tablespoon good quality extra virgin olive oil

Combine 1/4 cup juice with the sugar and 1/4 teaspoon salt in a small nonstick skillet. Bring to a simmer over medium-high heat and cook, stirring occasionally, until the mixture reduces slightly, about 5 minutes. Add the walnuts and continue to cook, stirring, until the nuts are coated and dark and the liquid evaporates in the skillet, about another 5 minutes. Transfer to a baking sheet to cool. When cool, break apart with your hands.

Meanwhile, soak the red onion in ice water for about 10 minutes; drain and pat dry. Place the baby spinach in a serving bowl and top with the onions, mushrooms, tomatoes and walnuts. In a bowl whisk the remaining 2 tablespoons juice with the vinegar, 1/4 teaspoon each salt and pepper, and then whisk in the oil. Drizzle over the salad and toss just before serving.

To get more heart healthy recipes get my e-book "Eating The Rainbow" It's FREE just go to Click Here

Subscribe to "Wellness Woman 40 and Beyond, Different Backgrounds...Same Journey" A mind, body, spirit E-magazine for Women 40 and over!

Another great article about food that is good to eat while going through stressful times

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