Eating Citrus for a month!

I have been eating a Citrus Diet for just over a month.

Thanks to reading an email from raw vegan health coach, Life Regenerator, Dan McDonald, (and having a personal consultation with him).

I have been eating a variety of grapefruit, oranges, tangelos, kiwi, and tangerines (with a few times, snacking on fresh blueberries and strawberries), and drinking lots of water with slices of lemon, along with one or two cups of herb tea each day.

The results have been astounding!

2 cup fruit bowl. Raw grapefruit, orange, and tangerines (and Puradyme digestive enzymes).

I have gently released 12 pounds! The weight loss has been very easy. And I have had no cravings (not that I ever have many cravings anyway). Still, I noted my thoughts and feelings when I thought to head to the kitchen for anything.

My BRAIN is definitely functioning better, and my skin continues to clear and feel smoother.

Overall I am noticing that I’m:

  • Less moody
  • Have better clarity
  • Got more stuff done
  • Feel more confident
  • Feel more hopeful
  • Feel more purposeful
  • Moles continuing to flake off
  • Face has stayed clear
  • Feel more vibrant

I want to continue eating this way! One day at a time though.

I have begun to eat raw vegetables for dinner (celery and avocado with Mrs. Dash as a seasoning, and salads with raw Vegan Ranch dressing from The Raw Food World). I also tried Parma vegan parmesan as salad garnish and am enjoying the new flavor and texture it adds.

Vegan Ranch dressing and Parma vegan parmesan

I did eat in a restaurant a few days ago with a friend and enjoyed a seaweed salad and small amount of sushi fish. I have also had some basmati cooked rice a couple of times.

Next, I have a couple of papaya days planned where I will simply eat ripe papayas for all 3 meals (or as needed) for both days! That should be fun!

And for those wanting to learn about who Dan McDonald is, here’s one of his latest videos and there are links to all his stuff in the information part of the video:

Maybe I will become a fruitarian? I do love avocados—even alone, without any rice or celery. But one of the reasons I am doing this is to detach from things and question my motives. It’s a spiritual journey.

Curious how it goes?

Stay tuned!

Mindset Shift! Citrus Diet

Have you ever tried the Citrus Diet?

After trying (and failing to release much excess weight on the Bone Broth Diet), I switched to eating only citrus fruits for 7 days. (Thanks to reading an email from raw vegan health coach, Life Regenerator, Dan McDonald!)

I ate only grapefruit, oranges, and tangerines for 7 days, and drank water with limes and lemons, along with one or two cups of herb tea each day. And what were my results?

Raw fruit: Florida grapefruit, Florida orange, and Cuties tangerines

I released 6 pounds! The easiest weight loss I have experienced in a long time.

As for the mindset shift, I believe once you make up your mind to do something (like lose weight), you will focus on it to breathe, eat, and sleep your goal! Haha! Yes, and you will find ways to make it fun!

Now, here’s the best part – my BRAIN functioned better, plus I saw and felt differences in my skin!

  • Less moody
  • More clarity
  • Got more stuff done
  • Felt a renewed sense of purpose
  • Felt motivated
  • Moles dried up and fell off my body
  • Face cleared up
  • Felt more vitality

Overall now, I really feel aWEsOMe and vibrant! And I want to continue eating this way!

Fruit bowl. My meal of raw grapefruit, orange, and tangerines (and Puradyme digestive enzymes).

I don’t know how long I will continue, but as I begin to add in things like raw vegetables (first, celery and avocado with Mrs. Dash as a seasoning, and later, salads with no dressing), I will document what happens and post it here.

Stay tuned!

Diets and Losing Weight

Dieting and Weight Loss

I’ve been using Primal Life Organics’ Hydrate daily for more than 4 months, and it (along with daily tracking of both my food/drink intake, and weight/steps), has helped me release over 30 pounds of excess weight!

Primal Life Organics Weight Loss. Naturally.

Yes, I track my food and drink intake, weight and steps walked daily, but I have continued to use Hydrate, even when I skip other supplements and believe it has contributed to my positive results!

As my readers know, I have been on the Omada weight management program for more than 6 months. I consistently log my food and water consumption, and the Omada app (connected to my iPhone Health app) tracks my steps. But, I believe the supplements I take, and variety of foods eaten, including rice, have helped me manage this journey and enabled me to stay consistent and release excess weight, naturally.

Hydrate is part of Primal Life Organics 3 part weight loss system that can be ordered separately:

You can order Primal Life Organics weight loss system here:

I’ve carried excess weight on my body for over 20 years, and this is the first time I feel hopeful about my progress!


Because I feel I have all the components in place, from tracking apps, mind-body resilience programs (such as Integrated Spiral) that boost my mental stamina when I get bored or begin to move into a downward emotional spiral, etc.

I have gained hunger awareness and a good control over food cravings (yes, I still have some cravings, but I have really found a way to put them in their rightful place, and not in or ON my belly)! Haha!

I am actually having FUN challenging mySelf on this journey and allowing myself some flexibility, so it doesn’t feel so rigid! Denying myself certain foods always ended up getting me completely off track in years past. And I just don’t want to be so restrictive!

If I can be helpful or supportive to you, please reach out. I’ll encourage you, not nag—I promise.

#holistichealth #HolisticHealthInFlorida #naturalremedies #takeyourhealthintoyourhands #empoweryourself #alternativehealth #getyourhealthback

A bit about me:

An Amazon bestselling author of two co-authored books: “Transform Your Life Book 2 Inspirational Stories and Expert Advice” and “Energy of Receiving”, available on Amazon.

Plus, my updated health book (that took 13 years to research, test, and write), Take It Upon Yourself to Live a Wholly Vibrant Life, is available for online sale and distribution (PDF format).

Buy it here:

Be the best version of who you want to be.

Information provided is for educational purposes only and is not intended to treat, diagnose or prescribe.

My Primal Life Organics journey continues

Self Care, Anti-aging (or “sage-ing”) with Primal Life Organics

I have added some new products by Primal Life Organics to my self care and anti-aging or “sage-ing” routine. 🌅💦🌱

I don’t wear makeup (haven’t for about 10 years anyway), but I thought I’d try Primal Life Organics face foundation makeup for whenever we get the opportunity to perform our music out “LIVE” again.

Primal Life Organics natural foundation makeup

I love that these come in sample sizes, as that is all I will use in a couple years! Ha! And they allow you to add as much or little as you need to achieve the coverage you want, wet or dry!

You can also mix and blend these colors to get the perfect color for you! Sure to compliment your skin tone, and so easy!

Primal Life Organics foundation in light, medium. and dark colors

I also really love Primal Life Organics’ Stick Up™ natural deodorant! I actually only have to apply it every other day or so! (Quite inexpensive in my particular case.)

Primal Life Organics Stick Up™ Natural Deodorant

See what a fan I am of natural products? Haha! In the next pic, I show the near powder consistency of this deodorant and that it makes it easy to apply!

I’m always using natural products to help my body detox and restore balance (as just living in today’s world is toxic on many levels)! 😉

Primal Life Organics Stick Up™ Natural Deodorant

It’s so easy to apply, and when massaged in, gives you a bit extra self care to your underarm lymph nodes! (As you know, our lymph nodes and entire lymphatic system will enjoy and use all the help we can give it!) ❤️

This is what I call a double duty natural remedy—when you get double (or more) benefits from one product!

Primal Life Organics’ Stick Up™ natural deodorant

My weight loss journey continues with the assistance of Primal Life Organics’ weight loss system, Weight Loss Naturally Supplement. (As shown from their email to me below):

You can order Primal Life Organics weight loss system here:

No more need to use water to wash your hair when traveling or incapacitated.

Love my naturally curly hair with this aWEsOMe product

Salty hair texturizer from Primal Life Organics

My naturally curly hair stays in bouncy style with this texturizing spray by Primal Life Organics on wet hair.

Like I stated in a previous blog article, living Off Grid, I’ve made a lot of adjustments and sacrifices, like not having hot water! So, when I wash my hair (once a week), I don’t want to use much on it to maintain bouncy curls. Primal Life Organics has hit a home run with this product though! I love it! My curls are defined, and look fantastic, even the next day (after sleeping), and for several days! Game changer for me! And it’s EASY!

Primal Life Organics Salty hair texturizer can be found here:

Me with my Salty hair and wearing my Everything Resolves to Gratitude t-shirt (wink!)

Gratitude design for t-shirts, mugs, stickers, etc here:

#holistichealth #HolisticHealthInFlorida #naturalremedies #takeyourhealthintoyourhands #empoweryourself #alternativehealth #getyourhealthback #dentalalternatives

A bit about me:

An Amazon bestselling author of two co-authored books: “Transform Your Life Book 2 Inspirational Stories and Expert Advice” and “Energy of Receiving”, available on Amazon.

Plus, my updated health book (that took 13 years to research, test, and write), Take It Upon Yourself to Live a Wholly Vibrant Life, is available for online sale and distribution (PDF format).

Buy it here:

Be the best version of who you want to be.

Information provided is for educational purposes only and is not intended to treat, diagnose or prescribe.

2020: Review of a Challenging, Adjusting, and Healing Year

2020 Year in Review: Challenging, Adjusting, and Healing

I was sooo very fortunate to go on a Yoga cruise (facilitated by Cindy Bartz of Tampa, Florida) in January, just after my birthday. Yep. A self-care gift to ME!

Two of my girlfriends went with me and we had a blast! One brought another friend, so the four of us could pal around. It was aWEsOMe! Little did I know then how much I was going to need Yoga, breathwork, and every tip I picked up there during the days, weeks, and months to come.

In Cozumel Mexico Jan 2020

2020 has been an emotionally turbulent year for me. Physically, we moved from Merritt Island, Florida on Feb. 29th, and then, days later, the emotional rollercoaster of the COVID-19 virus began (with all of its associated fear mongering, misinformation, disinformation, judgmental attitudes, lockdowns, etc. And we don’t even watch the news!), but I hear enough from my own circles of influence.

We had all kinds of plans for 2020. But most got canceled or postponed, and we couldn’t even explore our new area either. And that all set me up for depression, weight gain (and thankfully now, weight loss), along with some extremely tense and emotional days (as we fumbled with adjusting to off grid living).

Minding My Energy became like a cosmic joke—played on ME! (This is a t-shirt design I made in 2019, way before I knew I would have to literally manage our energy when we moved “off grid”!

In hindsight, we shouldn’t have tackled moving off the grid this year, but we really had NO IDEA how cRaZy challenging it would be, or that something called COVID would occur.

My son on the roof of our 5th wheel to cut tree branches so “we’d fit” into our RV off grid spot.

On the other hand, we’re now, considered “preppers,” and fairly self-contained (and ready) to handle whatever comes our way! Haha!


I did manage to make it to emcee the Awakening Into the Sun outdoor yoga and music festival the first weekend in March (it’s an annual event). But even that weekend presented issues for me.

Crystal Bay hotel in St. Pete (where we usually stay), was booked solid, so I chose a different hotel near the park and I could walk to the event. That turned out to be the wrong choice for me, because between the downtown traffic, and the fact that it got cold that night and the window wouldn’t close in the hotel room bathroom, I was cold and couldn’t sleep. And though I complained to the front desk, no one came to fix the window.

I love doing emcee work, and the festival was aWEsOMe, but only two of my friends showed up, and there seemed a somber tone hanging over the crowd. We were at a new park this year, much larger, so I remember thinking that was all it was, but just 3 days later we would all become acutely aware of what was going on.

Awakening is such a good word to use to describe all of the challenges I was to experience this year as I managed my own Energy (in myriad ways), and dove into my shadow to shake up the things within me that needed clearing, healing, and balancing.

And while I’m getting there (working my own Integrated Spiral program), I am not as fine tuned as I desire—yet. Maybe I never will be, but that is my work and mission for the rest of my life.

Canceled travel plans

This year, what with all the Stay Home orders, and our secluded living arrangement (though we are camping on the same property as my son), the announcement about COVID, the closing of restaurants and shops, and cancellation of our travel plans, took a toll on my psyche.

My son shaved my head about a month into our living here. No way could I deal with wearing a mask (and not have the rubber bands from in tangle in all my naturally curly hair)! Plus, I felt like I wanted to hang in solidarity with two friends who had lost their hair due to chemo treatments to treat cancer. A show of gratitude and support for them.

Shaving my head also gave me one less thing to think about, as my workload doubled through the summer months too, which didn’t help my stress levels.

List of plans that were canceled or postponed:

  • Alania’s Gainesville retreat (prepaid)
  • SoulTreat (prepaid / postponed to Oct 2021)
  • Rock Your Gift (ticket had been included in price of coaching package – cancelled)
  • 40th High School reunion
  • Trip to my home state to lay my parent’s remains to rest (which was to occur the week I went home for my HS reunion).
2020: Challenging, Adjusting, and Healing

Family comes to Florida

We were lucky to get to see my husband’s sister and her husband this year! So many people decided not to travel. And many campgrounds closed for awhile, which made those who thought about traveling wary (and weary)!

They booked their camping trip within a 30-45 minute drive from our place, and finding it wasn’t easy, but we made it there, and enjoyed our visit immensely. They also camped at another campground outside of St. Augustine, and we drove over there too for an early evening and dinner. That was a lovely park (and much easier to find than the first one had been. Dang GPS that only lead to a back entrance, which was gated and locked with no attendant).

As well, my husband’s twin brothers decided to drive down to see us for a few days this summer, so that was nice too! And though we couldn’t find much to do (one of the botanical gardens we visited had most of their trails closed), at least we got to sit and visit, eat a few meals together, and watch Animusic on DVD in our RV.

Visiting friends in Florida

When professional offices reopened, we took a road trip to Merritt Island, so I could have oral surgery on one of my front teeth (which I had put off for more than a year—more about that here).

We were so starved for social interaction (and missed good friends there), that even with my gums bleeding, we gathered with several friends for two nights out at our old favorite hangout.

Later in the year, in December, we took a short road trip to attend one of my best friends Christmas party. I really needed the emotional reassurance by then. But that was it, as far as travel was concerned for us this year.

Making new friends

I was almost remiss in mentioning that we made new friends this year—our neighbors Aaron and Abby! And as well, my son’s girlfriend—who hung out with us most weekends! Rachael really kept me sane, I think!

And we often hung out by a bonfire on weekend evenings, which helped us let go of the stress from the work week. ❤️😉

🔥 Bonfire 🔥

Sacred Celtic Journey

We are sure glad we went to Ireland, England, and Scotland last year! I doubt we’ll be flying anywhere ever again from all the restrictions that may be put in place. For more about our incredible 2019 trip, read all 3 parts, beginning here.

I am also so thankful when I look back on my winning an ENTRY into the neolithic burial tomb Newgrange chamber for the 2019 Winter Solstice sunrise on Dec 18th!!! Because no one was allowed in the tomb this Winter Solstice! That means, I was one of 60 people (picked from 30,861 applications) to be IN that incredible chamber for the last Winter Solstice (hopefully it will reopen to guests soon).

Here’s to a better 2021!
My Newgrange triple spiral pendant from Ireland, hanging on my mom’s gold chain with my butterfly 🦋 from my bestie since grade school, Doris.

I joked with a friend recently, that if I didn’t know better, I would think I brought COVID back to the USA from Ireland because I had a cRaZy flu days after returning from Ireland last year!

Looking back, I feel the Winter Solstice that didn’t shine sunbeams into the chamber was meant to warn me of the tumultuous year ahead. And that I would be working on my shadow self this year—and I have. ☯️

Seeing my girls

One of the outings I missed the most this year, was my annual trip to see my daughter and granddaughters in New Hampshire. I love them sooo much! And I miss hugging them, taking the oldest to painting sessions, playing games and dolls, and simply smelling their hair (it’s a mommy and grandma thing, I bet)!

Due to COVID, my daughter and I made the mutual decision it would be best for us not to travel and visit. (Mostly due to her wanting to protect me, since I have had a history of asthma—cleared since 2005, and to safeguard my husband, who’s over age 65). But, PROTECT is still a word I meditate on, because I don’t believe one can protect themselves or anyone from everything. Not really. I mean, Life is terminal. If we aren’t living it, what’s it for anyway? ❤️🦋🌀

Thankfully, I get to video chat with my granddaughters often (the eldest one—almost daily), though not getting together with them this year has greatly impacted me emotionally.

Online classes

Because we’ve been staying home, I’ve had more time to participate in online groups and programs. I’ll share a few next:

I participated in a couple short programs offered on Facebook by Alania Starhawk, Janine McJannet, Robin Quinn Keehn, Cheryl Chaffee, Patti Stevens, and Michelle Howe. I’ve linked to their site or programs, so you can get more information as desired. I highly recommend all of these ladies and the work and gifts they share.

I am currently participating in VShred and Activ5 exercise routines. I have been sooo impressed about both of these programs, in particular because of their associated smartphone apps. Read more about that here.

I completed my one year business coaching program that I had bought into last December for my husband and I to figure out how we could work together to showcase his original music, travel, and combine his genius talent, experience, and education with mine. We setup and I include his soft guitar playing within my Integrated Spiral self-coaching, small group transformational program too.

Since I gained weight during the COVID lockdowns, I was offered a really effective diet program through my health insurance. It’s called Omada, and it’s helped me walk more, eat less, improve my mindset and do better with intermittent fasting too! No more counting calories!

Experimenting to find what works

From sitting and gaining weight (going down the rabbit hole, emotional spiral, and my own shadow), I discovered (or uncovered) methods that helped me beat nighttime snacking (hint: essential oils, homemade tinctures and tonics, Activ5, doing my nails and applying Color Street polish, as well as working on creative hobbies); begin and maintain a daily habit of walking outside; and improve my mindset (Everything Resolves to Gratitude).


Mid year, I began to think my winning streak was over, but then I won again! It may not sound like much, but I won a $50 gift certificate from author JJ Virgin and stocked up on healthy foods from her website:

Then, I participated in my Robin’s weeklong Facebook challenge, The CLEPTO Code™ Challenge (her group is called, Overdoers Anonymous), to pick up some new strategies on how to not overcommit.

And get this! The grand prize winner of that challenge, Miles Eddy, gifted me with part of his prize! A $100 gift card! What a complete surprise! We all got so much out of her challenge (aside from the prizes), and I know it’s going to give each of us a boost of confidence to grow and shine in 2021!

You can be a winner too!

Comment on this post to receive a complimentary gift from me to participate in my new transformational self-coaching program!

This small group program helps one find emotional balance and help foster better relationships via improving communication skills. Read more about it here.

I put this new program together to help others find balance because I’m an empath. But, here’s the thing. I thought, until very recently, that I had to fix or save others in order to ease the pain I felt. Not true. I have to process, clear, and lighten my feelings first! Ha!

First come, first serve. Normally $181 for 4 weeks of small group work (to include individual messages and group calls on Zoom).

A bit about me, your Spiral Sister

An Amazon bestselling author of two co-authored books: “Transform Your Life Book 2 Inspirational Stories and Expert Advice” and “Energy of Receiving”, both available on Amazon.

I would love to speak at your bookstore, crystal shop, acupuncture / chiropractor office, or other holistic / natural fair or festival. I support healthy lifestyle businesses. For information on both of my books, visit my Amazon author’s page — Click here.

After 13 years of research and work, my health book, Take It Upon Yourself to Live a Wholly Vibrant Life, is available at:

Be the best version of who you want to be.

Follow me on Twitter at: TakeOnYourself

Information provided is for educational purposes only and is not intended to treat, diagnose or prescribe.

USA based Wellness Shopping Club

USA based Wellness Shopping Club

Did you know there is a Wellness Shopping Club that offers over 400 non-toxic products that are made in the USA and cost less than their grocery store equivalents (even when you factor in the cost of shipping them direct to your home)?

From essential oils to food items and supplements

Side effects from using bleach

28% increase in asthma attacks from cleaning with bleach!

Now, I knew I was allergic to bleach, but I didn’t know why. And for years, my dad used to say he thought I had asthma because my mom kept our house “too clean.”


Non-Toxic Cleaning and Body Care Products

No bleach, no ammonia, no phosphates!

What’s more is that Melaleuca’s products go beyond removing the above three chemicals (bleach, ammonia, and phosphates, and also remove abrasives, phthalates, triclosan, parabens, formaldehyde, and quaternary disinfectants (that are typically reserved for industrial and professional uses).

List of chemical ingredients Melaleuca does NOT use in their products.

So, I am really happy that Melaleuca offers cleaning products such as this botanical disinfectant:


Go Green

I love that Melaleuca’s products save space in our landfills and ship lighter, because many are concentrated. Obviously, because the products are non-toxic, they don’t destroy the environment.

We live a simple life. We’re living in a 10 year old RV, off-grid, with very few conveniences. We chose this life to feel closer to nature, and using natural, non-toxic products in our RV and on our bodies feels good to us. The smaller packaging of the Melaleuca items work in our small space. And the multiple ways we can use the cleaning products mean we don’t have to buy a lot of different items.

Melaleuca is a Green company.

FDA Approved

Melaleuca is a licensed pharmaceutical manufacturer. Their acetaminophen, Claritin equivalent, ibuprofen, and other over-the-counter (OTC) items are FDA approved.

Made in the USA

I love supporting folks in other countries, and I just had an online jewelry party for a company that’s Fair Trade, Threads, and bought artisan made items from India, Ecuador, and Uganda. But, I also love supporting American companies, especially ones who focus on their employees and customers by providing safe and helping products for a good value.

How about you?

UPDATE: I gave it a try for 5 months, got all my discounts and saved over $100, plus I stocked up on some of the products I loved, but I am no longer affiliated with Melaleuca.

Learn to earn program for new customers.

❤️🦋🌀🙏 Love Transforms. Energy Connects.

As always, I’m your alternative health researcher, joyful wellness guinea pig, and mindful Spirit-Soul-Mind-Body guru! Reach out to me if you need a boost, or a boot, to get yourself back in charge of YOUR well-being. I’ll be offering a new holistic health & wellness coaching program soon!

Take it upon yourself to be healthy, joyful, wholly vibrant, and beautiful.

#holistichealth #HolisticHealthInFlorida

A bit about me

An Amazon bestselling author of two co-authored books: “Transform Your Life Book 2 Inspirational Stories and Expert Advice” and “Energy of Receiving”, both available on Amazon.

I can come to your bookstore, crystal shop, acupuncture / chiropractor office, or other holistic / natural healthy lifestyle business for books signings and lectures. For information on both of my books, visit my Amazon author’s page — Click here.

After 13 years of research and work, my health book, Take It Upon Yourself to Live a Wholly Vibrant Life, is available at:

Be the best version of who you want to be.

Follow me on Twitter at: TakeOnYourself

Information provided is for educational purposes only and is not intended to treat, diagnose or prescribe.

Your diet: Crushing it!

Diets. Crushing it!

I have been crushing it in the IT, BA world! But what about when it comes to my diet? I may not yo-yo diet, but I have observed that my diet changes based on certain cycles, whether it be due to the weather, change of seasons, or other environmental factors. Yet, I suffer from a loss of self esteem because I lack some level of self control. Ugh! Does this happen to you?

Parts integration

Well, now, I’m thinking that it is all about parts integration—as I want to live from the WHOLE of me! It’s not simply a matter of calories in, calories out, as it is becoming increasingly clear that one can’t exercise away the effects of poor quality food. Junk in, junk on the tummy, hips, and thighs is more like it.

It’s hard not to notice that vast numbers of people have gained weight over the last 70 years since eating more man-made and processed foods. Simply by changing the food choices we make to eating whole, seasonal, organic foods can begin to settle our hormone levels.

Hormones and weight loss

Ghrelin, Insulin, and Leptin are 3 hunger hormones that cause us to want certain foods.

Look up True North, as they suggest eating from the whole plant. They propose we eat foods without sugar, oil, or salt.

Look up Brightline eating also, as they are proponents of not eating sugar and grain flour.

Hormones such as, cortisol, ghrelin, IGF-1 (a growth factor similar to insulin), insulin, leptin, and thyroid hormones can be causes of why we gain or lose short-term weight and why keeping our weight balanced can be difficult.

  1. Researchers at Cornell University studied three groups of people, where each group consumed 1,800 calories per day, but at different levels of hormonal helpfulness. The most hormonally helpful group lost 86.5 percent more body fat than the least helpful group.

Energy expenditure

When McDonalds first put in a drive thru they did 70 percent of their business through it. People didn’t want to expend the energy to park the car and walk into the restaurant.

It’s going to take more energy to plan your meals for the week, go grocery shopping and prepare your food for the week, but it’s nearly half of the battle. I’m up for the challenge, what about you?

UPDATE November 25, 2020

When the number goes up (on my scale), I look back on my food choices in the log, and the step counter, and look for the trend. Usually, I see I’ve been pushing myself too much and put myself under stress (think inflammatory response). When I just follow my weight loss program and relax, allowing some small rewards, I see the numbers go down. This has been a huge awareness for me! I am down 15 pounds now!

Self Sabotage

Sabotage – yes, the sabatour takes over when we set the bar of our expectations too high. Say we win an award. We’ll always feel the need to reach that pinnacle again. And what happens when we do our best but not reach that height again? We suffer esteem loss!

That leads us to do something no other animal does, adaptive self destruction. We set ourselves up for procrastination so we don’t let down all the people who told us, we’re smart, just do it.

We don’t want to fail, or appear average, so we don’t even try. Food is not like drugs to a drug addict, or alcohol to an alchoholic though, somewhat as it lights up the same dopamine centers of the brain, but not with the same intensity. A B player with food can be healthy. It’s the C and D players who see their health decline.

Cram circuit

You see, there is this physiological thing in us called a Cram circuit (or cram factor). It’s what happens when there is rich food around—we will cram it in even after we have eaten past our full point, because our ancient ancestors were hunter gatherers. And most of us know that story. Hunter gatherers only ate meat once every 3 weeks or so. So, this is in our nature.

Special breakfast: Fried green tomatoes eggs benedict

Breaking the cycle

When we try to change our behaviors toward eating, we may get cravings.

The act of “craving” is a classicly conditioned response / Compensatory response to cramming food at the same time every night, just as someone can overdose from same amount of drugs as before but during different conditions. Think of the Segal rats heroin clinical study of the 1980s. Your body is expecting the rich food, so that’s why you eat the butter, peanut butter or chocolate vs carrots or celery.

As I wrote in, Take It Upon Yourself to Live a Wholly Vibrant Life, my mom had this happen to her at 4pm everyday in the insurance agency when her boss would have a coke. Her boss began buying mom a coke and everyday for several months they would have a coke at 4 in the afternoon. When mom quit the agency she said for a week or more she craved a coke at 4pm and the cravings got worse before they reduced. Now we know it was because her body had built up a conditioned response and when she didn’t fulfill it (meet it’s expectation) it fought harder – the extinction burst.

If you get through that and get to extinction (of the habit) at some point in the future you will experience a spontaneous recovery (think Ivan Pavlov’s dog and bell study response) without any environmental cue at all, you’ll want to eat the rich food again. Just like a smoker that typically goes through the extinction burst 8 times before they finally beat their cigarette addiction.
You shouldn’t feel one moment of shame or embarrassment for experiencing this normal cycle response when dieting.

Want to beat the cycle of yo-you dieting with me?

Celebrate together

A friend of ours was able to get her insulin under control by changing her diet, and adhering to the South Beach Diet.

I have been doing intermittent fasting and incorporating bone broth into my day with smoothies from the Green Smoothie Girl (I have been doing their Fast Flash 3 Day modified fast the last couple of months.)

I am a big believer in measuring as much as we can for ourselves: To reach my weight loss goal, I measure my waist each morning.

Fasting actually gave me some additional unplanned benefits of:

  • Reducing puffiness/inflammation
  • Allowed me to do something together with my daughter (who lives out of state) to feel close during COVID-19
  • Allowed autophagy in my body to heal a couple minor issues

Autophagy is the natural, regulated mechanism of the cell that removes unnecessary or disfunctional components. It allows the orderly degradation and recycling of cellular components. Three forms of autophagy are commonly described: macroautophagy, microautophagy, and chaperone-mediated autophagy.

My current plan

  • Eat small portions, about 5 times in 8 hours, or when really hungry
  • Water only until 10am M-F
  • Then fruit, or 100-150 cal breakfast/protein shake or bar
  • Noon: 200 cal meal or snack
  • 3pm: 200-300 cal meal or snack
  • Dinner before 6-7pm – no night time snacking! Period. Use only non-food activities to curb urge to snack (acupressure, Activ5, dance, make wire wrap jewelry, write, game, etc)

Snacking at night put 4 or 5 inches on my waist in 3 months!

Would you like more articles like this? Or join a group where we could be accountable to each other? Comment and let me know.

Would you like to try fasting with me?

Be the best version of who you want to be and let us promote you!

A bit about us

After 13 years, my newest book, Take It Upon Yourself to Live a Wholly Vibrant Life, is now available for online sale and distribution (PDF format). Buy it here:

As a (mind, body, spirit, and soul) holistic health researcher, I can point you to life-enhancing alternative health methods too! So, if you’ve beat a chronic health challenge by alternative, integrative, or other natural remedy I’d love to hear about it. Send me an email and keep in touch.

My award-winning artist husband and I help small business owners, movement makers, and entrepreneurs to identify the highest vibrational words to craft the content to reach their ideal clients in fun, engaging, and mindful ways, while raising our collective consciousness! Reach out to me if you need a branding boost, or a design reboot, to attract your dream clients and you back in charge of YOUR well-being.

You can hire us to promote your book, band, business, or services here:

Follow me on Twitter at: TakeOnYourself

Information provided is for educational purposes only and is not intended to treat, diagnose or prescribe.

Immune health is interconnected

The gut health and chronic dis-ease connection

More is coming to light about the way our guts are related to the health of our immune systems. It’s becoming increasingly important for us to learn how to assist our body’s innate immunity, to benefit from good health.

Our gut (our intestines that make up the microbiome) has quickly become one of the most interesting and engaging topics in medicine. Researchers are exploring the powerful interconnection between human health and the vast ecosystem of bacteria, fungi, protozoa, and viruses living quietly inside. When this ecosystem is out of balance, it can set one up to experience chronic diseases. Such dis-ease might include: auto-immune issues, diabetes, heart disease, mood disorders, and obesity.

Immune health is interconnected with our gut
Immune health is interconnected with our gut

Scientific research now shows that people who have a more diverse gut microbiome have stronger immune systems. When we lack microbial diversity, our immune system suffers. As our immune systems weaken, chronic dis-eases like: autism, insulin resistance, colorectal cancer, Crohn’s disease, ulcerative colitis, celiac disease, multiple sclerosis, polycystic ovary syndrome (PCOS), and more can set in.

Full article here.

We need to focus on how we can support and maintain our immune system, aid and encourage healthy blood pressure, help protect cholesterol levels, and get deep and restful sleep, etc.  

Encourage learning

ALL wellness practitioners and companies need to assist us in our health journeys. And we all need to encourage each other appropriately and positively to implement healthy habits.

Innate immunity 

Innate immunity refers to nonspecific defense mechanisms that come into play immediately or within hours of an antigen’s appearance in the body. These mechanisms include physical barriers such as skin, chemicals in the blood, and immune system cells that attack foreign cells in the body. The innate immune response is activated by chemical properties of the antigen. Courtesy of:


In a research study of about 78,000 men and women without any previous history of cancer or diabetes, a significant number of those who consumed high amounts of sugar over a 7 year timeframe developed pancreatic cancer. The study research stated, “The consumption of added sugar, soft drinks and sweetened fruit soups or stewed fruit was positively associated with the risk of pancreatic cancer.”

Studies show cancer cells rely on sugar to function. Thus, your cancer risk goes up when you consume sugar. The mitochondria of cancer cells thrive on sugar and don’t burn other fuel as effectively.


Foods such as: cinnamon, gymnema sylvestre, and turmeric are especially helpful as anti-diabetic agents. Thus, it may be prudent to add these foods to your diet often.


Our brain, gut, and hormones think we need to store more fat than we need. Obese people have an elevated “set-point weight”, otherwise known as hormonal dysregulation. This means that our body thinks we need more food, yet we have too much.

An overweight person can get a fecal implant from a thin person and become thin, by resetting their weight set-point.

Hormonally helpful foods can ease the body to reduce its set-point weight. A microbiome test can provide results to include a list of these foods.

#holistichealth #HolisticHealthInFlorida

A bit about me:

An Amazon bestselling author of two co-authored books: “Transform Your Life Book 2 Inspirational Stories and Expert Advice” and “Energy of Receiving”, available on Amazon.

Plus, the brand new book that’s been in the making for 13 years, Take It Upon Yourself to Live a Wholly Vibrant Life, is now available for online sale and distribution (PDF format).

Buy it here:

Be the best version of who you want to be.

Information provided is for educational purposes only and is not intended to treat, diagnose or prescribe.

Follow me on Twitter at: TakeOnYourself

Intermittent fasting

Intermittent fasting

Also called IF, intermittent fasting can be done a number of different ways. For me, the easiest and most effective way has been to skip dinner every other day, yes, even on weekends.

When I skip dinner every other day, it puts me into a mindset whereby it is routine. Even if a family visit or other event pops up on one of my fasting days, I can eat a light vegetable salad or soup, if saying, “Thanks, I’ve already eaten” doesn’t work. The next day I eat normally. And then the next day, I fast. I don’t sabotage myself by thinking because I had veggies on my fasting day I should quit. No! I simply remind myself that I am fasting every other day and keep on with it. I exercise my faith in fasting, and my faith in myself.

Exercising Faith

Exercising Faith

Fasting is an exercise of Faith

Personally, fasting is a means to exercise my faith that all things are working out for me. That the Universe and Omniscience has my back. That another meal will follow on another day. That I don’t need to struggle or worry.

In this way, faith really IS a substance. My inner fortitude and power to easily give up a meal.


While I fast, I drink more water, sometimes with lemon and ginger juice in it (about 1 ounce of lemon and ginger juice that I freshly juice to 8 ounces of distilled water).

Weight loss

For women over the age of 50, losing weight takes even more focus and knowledge. Ways to enhance your awareness of what and how much you eat can include keeping a food diary. And it’s not just about counting calories, though that’s not a bad idea.

I’ve been tracking my food intake and calories for over 500 days on Lose It! app. 😉 But, I write everything down again on paper for my doctor.

Unfortunately my body did NOT respond to the Nothing til 4pm version of intermittent fasting. For it to work for me, I must skip dinner every other night! 

I feel that detoxifying and supplementing, plus writing down my food, activity, bathroom habits, how well / how much I slept each night and such have given me a newfound awareness and level of accountability. Dr. Michele muscle tests me for metals (that I had to detox from), as well as what nutrients I was missing, so I know what and how much supplements to take. So far, working with her has helped me lose more weight than merely counting my calories. ❤️


Intermittent fasting research studies show it increased cellular repair, helps heal our guts, and decreases inflammation.

Fasting affects our hormones, such as:

Dopamine–improves cognitive ability.

Ghrelin–the hunger hormone can be better controlled.

Leptin–our resistance to this can be less, so we can release excess weight.

Previous posts

I have written previously about juice fasting. And I’ve included links to those posts below:

You can do this!

Continue to explore other ways to IF and be sure to comment!

Many blessings to you in ALL ways.

#holistichealth #HolisticHealthInFlorida

On the lighter side

Check out this original song, Butterside Down. It’s one of my favorites, written by my husband and performed and recorded in a Nashville, TN studio.

A bit about me:

An Amazon bestselling author of two co-authored books: “Transform Your Life Book 2 Inspirational Stories and Expert Advice” and “Energy of Receiving”, available on Amazon.

Plus, the brand new book that’s been in the making for 13 years, Take It Upon Yourself to Live a Wholly Vibrant Life, is now available for online sale and distribution (PDF format).

Buy it here:

Be the best version of who you want to be.

Information provided is for educational purposes only and is not intended to treat, diagnose or prescribe.

Follow me on Twitter at: TakeOnYourself

Trouble losing weight? It may not all be “in your genes”…

I’m a grand proponent of self help and the power each of us has to change anything we’re not happy about in our life.

I talk a lot about how we expand in our growth when we get to know our thoughts and focus, thus better directing our life.

I’ve been reading that overweight people might have genes that push them towards food (perhaps even cause food addiction) whether they are hungry or not, or that a lack of willpower has something to do with it, but the more I read the less I blame genes for this. Dr. Bruce Lipton teaches that our genes are only a blueprint. Something else turns our genes on or off.

You might like to know there are easy complements you can add to your daily routine to lose weight and conquer your genetic predispositions by helping your mind and body turn off those weight storing genes.

What’s more is that once you learn these tips, and DO them each day, you increase your chances of weight loss success (whatever that really means to you)!

Think about this. When you were young, were you skinny or overweight? If you were thin twenty or more years ago, why not now? Yes, it could be the food you choose, or because you sit all day, but it could be something else. Have you already tried a myriad of diets only to find the weight creeps back on?

Maybe you have chalked it up to your genes, or changing hormones.  Perhaps you’ve given up. But that doesn’t feel good, does it? It feels like you’re defeated.

So, what if I tell you that you can change your mind and accomplish weight loss, in spite of your genetic situation. And you will then be able to lose weight and keep it off — yes, maintain your weight loss! Ahh, doesn’t that feel good when you think of THAT possibility?

Just for you–sort of a holiday present, I am outlining my protocol for weight loss (and increasing health vitality/energy) for you to try one or more of these ideas as follows:

  • 15 minutes of quiet meditation every morning
  • Two 10 minute stair-climbing (walking) meditation periods during the work day
  • Intermittent fasting (incorporating raw vegetables / green juices / green smoothies with little or no fruit on fasting days and drinking protein drinks — my next article will give you a lot of information on protein powders you can try)
  • Use Emotional Freedom Technique™ (EFT) daily or as needed for will and encouragement
  • Use Jin-Shin-Jyutsu (JSJ) daily or as needed for healing of specific bodily issues
  • Practice Pilates to increase mobility, straighten the spine, enhance breathing, and lengthen/tone muscles
  • Using Energy Medicine as needed
  • Walk in nature whenever possible
  • Limit potatoes to once or twice a week – rarely with meat (following food combining principles)
  • No eating bread, pasta, or anything made from processed flour – substituting coconut flour as needed
  • No eating or drinking anything with processed sugar – substituting maple syrup, stevia, local honey, or agave as needed
  • Limit intake of beef and dairy
  • Limit processed foods – NO “fast foods”
  • Limit exposure to toxins/chemicals (no make-up or natural organic cosmetics only, no chemical coloring of hair, wear natural fiber clothing/shoes–get rid of polyester, rayon, permanent press, and those kinds of clothes, and use only natural organic products on your hair/skin)

Some studies have stated that people can lose by 146% more weight than only relying on diet and exercise by incorporating hypnosis into their routine! When you change your mind about food choices (yes, even what tastes good to you) and WANT to move your body more (doing fun things you love) you can be successful at the weight loss game!

I have personally experienced weight loss success and science is explaining why. Though hypnosis and EFT are different modalities, for me, the benefits of EFT are that it’s free — once you learn it, you can do it everyday for the rest of your life for almost any issue and experience immediate relief, and that it’s easy! I have practiced EFT while driving, in a restroom, and in bed to help me fall asleep. I love it!

The Journal of Consulting and Clinical Psychology published a paper, “The Integration of Complementary and Alternative Medicine (CAM) Into the Practice of Psychology: A Vision for the Future” that discusses many modalities I’ve looked into and practiced and recommend:

  • Acupuncture
  • Aromatherapy
  • Biofeedback
  • Chiropractic
  • Dietary Supplements
  • Hypnosis
  • Massage Therapy
  • Meditation
  • Movement Therapy
  • Music Therapy
  • Progressive Muscle Relaxation
  • Reiki
  • Spirituality, Religion, and Prayer
  • Yoga

Though EFT is not listed among these modalities, nor could I find any reference to it when I searched their journals — I did find links to EFT when I searched their site, however it was related to something called, Emotion-Focused Therapy, not Emotional Freedom Technique. And all of the previous list of modalities are excellent for a variety of issues, or health related projects, but only a few have helped me to direct my focus and attention on my food choice and movement (exercise) enough to enable me to lose weight (and keep it off).

If you check here you will find that Hypnosis is a “relaxed, focused state of concentration.  It involves focusing attention and awareness inward.” This seems quite like meditation to me! The hypnotic state allows you to relax, rest your sympathetic nervous system, lower blood pressure, slow your heart rate, and “increase alpha and theta brain wave activity.” We’ve all probably seen people being hypnotized on TV and know that while they are in a trance, they are highly suggestible. Hypnotism allows one to more easily reach into one’s own subconscious mind. Thus, if while hypnotized we are accessing a deeper level of mind, this could give us the ability to change our perception of certain things and adjust our behavior, quite similar to EFT.

It occurs to me that since Hypnosis was pioneered by German physician Dr. Franz Anton Mesmer this may be where the word “mesmerized” may come from, when we think of anything that puts us into a trance-like state.

Emotional Freedom Technique™ (EFT) was developed by Gary Craig to “resolve negative emotions and trauma by tapping on various acupressure points.” EFT is the main self help tool I use to modify and limit my negative emotional responses to life problems. I highly doubt the current kinds of EFT and Tapping being practiced would not be possible without the pioneering work of Dr. Roger Callahan’s Thought Field Therapy.  EFT has been useful in helping one eliminate fears and phobias, overcome traumas, manage anger and pain, resolve sadness or grief, lift such addictions as nail biting and smoking, lose weight, reduce stress, gain self-esteem, and better equip one to handle other types of physical problems.

You have the power to easily make the important “brain changes” to override your genes… and meet your goals and EFT can help!

Please reach out to me at, if you would like to know more about EFT or practice it with me in person, or via Skype or Google Hangout.

To our feeling great, better health, and longevity,

Sheila Murrey

Your alternative health researcher, joyful wellness guinea pig, and mindful Mind-Body-Spirit guru! Reach out to me if you need a boost, or a boot, to get yourself back in charge of YOUR well-being.

Take it upon yourself to be healthy, joyful, wholly vibrant, and beautiful. And yes, it’s important to take good care of yourself because, We Are All Connected.

UPDATE 9/12/2018:

The book that’s been in the making for 13 years, Take It Upon Yourself to Live a Wholly Vibrant Life, is now available for online sale and distribution (PDF format).

Buy it here:

Be the best version of who you want to be.

Information provided is for educational purposes only and is not intended to treat, diagnose or prescribe.

Follow on Twitter at: TakeOnYourself

P.S. If you find this blog informational, won’t you consider a small donation to keep it going? PayPal.Me/SheilaMurrey