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Read more about the article Morning Protein Coffee for Energy, Focus & Strength

Morning Protein Coffee for Energy, Focus & Strength

If you’re someone who loves your morning coffee but also wants to support your hormones, metabolism, and mood—this is the perfect way to start your day. This protein-packed, hormone-friendly coffee…

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Read more about the article Nutrition Fix for Hormone Chaos, Gut Issues, & Energy Crashes

Nutrition Fix for Hormone Chaos, Gut Issues, & Energy Crashes

Nutrition Fix for Hormone Chaos, Gut Issues, and Energy Crashes Eat Smarter, Feel Better—Easy Nutrition That Works with Your Body Live Masterclass: April 2nd, 2025 at 5:30 PM PST Free…

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Read more about the article 5 Daily Habits to Keep Your Cortisol Levels Balanced Naturally

5 Daily Habits to Keep Your Cortisol Levels Balanced Naturally

Cortisol, often referred to as the “stress hormone,” is a key player in managing energy, immune responses, and how we handle stress. However, when cortisol levels stay elevated due to…

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Read more about the article The Types of Wellness Providers and Where a Holistic Health Coach Fits In

The Types of Wellness Providers and Where a Holistic Health Coach Fits In

Navigating the world of wellness can feel overwhelming, especially with so many providers offering different kinds of support. From doctors and therapists to nutritionists and personal trainers, each professional plays…

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Read more about the article Ginger-Turmeric Lentil Soup: A Warming, Anti-Inflammatory Recipe

Ginger-Turmeric Lentil Soup: A Warming, Anti-Inflammatory Recipe

Ginger-Turmeric Lentil Soup: A Warming, Anti-Inflammatory Recipe As the weather cools and the days grow shorter, it's the perfect time to nourish your body with warming, nutrient-dense meals. This Ginger-Turmeric…

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Read more about the article Herbs to Support Stress Management & Promote Well-Being

Herbs to Support Stress Management & Promote Well-Being

Incorporating herbs, especially adaptogens, into your daily routine provides powerful, long-term support for both body and mind. These herbs aren't just for seasonal use—they’re effective year-round to protect your system…

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Read more about the article June 22nd Fermentation Workshop

June 22nd Fermentation Workshop

Join me on Saturday, 6/22 at 10:30 AM PST for an exclusive online workshop: Boost Your Digestion: Unlock the Magic of Fermented Vegetables!
 Why You Should Join: 
 Discover the…

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Read more about the article Protein, Fat and Carbohydrates – The Basics

Protein, Fat and Carbohydrates – The Basics

In our diet, there are two basic types of nutrients our bodies need to survive and thrive: macronutrients (those we need in larger amounts) and micronutrients (those we need in…

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Read more about the article Fight Inflammation and Disease Naturally

Fight Inflammation and Disease Naturally

The secret to long-term health? Focus on lowering inflammation in your body.  Inflammation is a vital part of the body's immune response. It helps the body heal after an injury;…

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Read more about the article Boost Your Winter Wellness Series

Boost Your Winter Wellness Series

Boost Your Winter Wellness Series Weekly Nutrition Workshop, Yoga & Meditation There has never been a better time to invest in your health with the power of nutrition, movement and…

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Alchemy – Nutrition & Movement is an online and in person holistic nutrition and movement resource focused on helping people live their best life.

1-831-588-2008

Recent Posts

  • Befriend Your Nervous System Masterclass: Why Healing Starts with Safety
  • Morning Protein Coffee for Energy, Focus & Strength
  • Rooted in Love: A Mother’s Day Beach Yoga Flow Fundraiser in Santa Cruz
  • Nutrition Fix for Hormone Chaos, Gut Issues, & Energy Crashes

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I spent years feeling like I was too much. Too em I spent years feeling like I was too much. Too emotional. Too sensitive. Too anxious. ⁠ The truth? I was stuck in anxious attachment—constantly scanning for rejection, trying to earn love, and being hard on myself when things felt off. ⁠ What finally helped me shift wasn’t more self-discipline. Or staying away from assholes - although that did help a lot. It was self-compassion. Softening the inner voice that said I had to fix something so that I could be loved or accepted. Learning to meet my anxiety with curiosity and compassion instead of shame. ⁠ This is nervous system work. The deep inner rewiring that starts with safety, not self-judgment. ⁠ 💛 If you’ve felt stuck in anxious attachment or constantly on edge in relationships, you’re not alone—and you’re not broken. Comment SOMATIC or DM me to learn how somatic healing and self-compassion can help you feel more secure, grounded, and connected—within yourself and with others. #attachmenttrauma #anxiousattachment #somatichealing #selfcompassionjourney #selflove #selfacceptancejourney #mindbodyhealth #healingfromtrauma #healingjourneys #selflove
Your symptoms aren’t the problem. They’re the Your symptoms aren’t the problem. They’re the messenger. Your body has been trying to get your attention. Chasing symptoms with your doctor can feel exhausting and discouraging—especially when the tests are “normal,” but you still don’t feel like yourself. Most doctors are trained to diagnose and prescribe. But they’re not trained in: • Gut health • Nutrition and supplements • Nervous system regulation • The impact of chronic stress and trauma • Or how real-life support helps you make changes that stick That’s where I come in. As a functional holistic nutritionist and mind-body health practitioner, I help bridge the gap between what your doctor says, how your body feels, and what to actually do to move the needle. Inside the 6-week Total Mind-Body Reset, we work together to: • Reduce inflammation and calm stress • Support hormones, digestion, and sleep • Rebuild energy from the inside out • Create sustainable shifts that support long-term healing You don’t need a full life overhaul. You need someone who can help you listen to your body—and take action that feels clear, supported, and doable. Let’s talk about what your body is asking for. Book a free 30-minute Wellness Strategy Call to get clarity, connect the dots, and explore if this is the right next step for you. Click the link in bio, comment, or DM ‘RESET’ to grab your spot. #holistichealthcare #functionalnutrition #selfcare #rootcause #naturalhealing #healingjourney #mindbodyhealth #bestlife #compassionatecare
It’s not just in your head. If you’re still f It’s not just in your head. If you’re still feeling anxious, depressed, or disconnected—even after traditional talk therapy—it could be your body that needs healing. Here are 3 root causes of mental health struggles most people overlook: 1. Inflammation Chronic inflammation can disrupt brain chemistry, increase anxiety, and create fatigue. Support tip: Focus on anti-inflammatory foods (like leafy greens, wild salmon, and turmeric) and reduce processed foods, alcohol, and sugar. 2. Gut Health Your gut produces over 90% of your serotonin. When it’s out of balance, so is your mood. Support tip: Eat fermented foods (if tolerated), fiber-rich veggies, and consider a functional stool test to get to the root. 3. Sleep & Stress Poor sleep and chronic stress dysregulate your nervous system and keep your body in a constant state of survival. Support tip: Create a calming evening routine, limit screen time before bed, and explore practices that help your system downshift. Here’s the truth: You can’t truly heal your mental health in a body that isn’t supported from the inside out. Somatic healing supports sleep, gut health, and inflammation helping your body feel grounded, calm, and balanced again—so that real healing can begin. Ready to reconnect with your body and your peace? Join my free masterclass on June 4th or book a free Wellness Strategy Call to create your personalized path to healing. Comment “SOMATIC” or DM me for the link. #somatichealing #holisticmentalhealth #mentalhealthcounseling #gutbrainconnection #inflammationrelief
Your mental health isn’t just in your head — i Your mental health isn’t just in your head — it lives in your body. Unresolved trauma and chronic stress can get stored in the nervous system, making it hard to feel safe… and you can’t heal if you don’t feel safe. This is where somatic healing comes in. It’s not about fixing — it’s about gently reconnecting with yourself, creating safety from the inside out. 💛 I’m holding a free Somatic Healing Masterclass on June 4th at 5:30 PM ✨ You’ll walk away with a better understanding of how to support your body and simple daily practices to support safety and deeper connection to Self. 📩 Comment or DM “somatic” for the link to join. Or grab a free 30-min call to learn more and get personalized support. You deserve to feel safe in your body. Healing starts there. #MentalHealthAwareness #mentalhealthhelp #mentalhealthawarenessweek #SomaticHealing #TraumaInformed #NervousSystemSupport #MindBodyHealing
Rooted in Love - A Mother’s Day Beach Yoga Fundr Rooted in Love - A Mother’s Day Beach Yoga Fundraiser A space to slow down, reconnect, and remember what truly grounds you. Join us on the beach this Mother’s Day for an all-levels yoga flow, honoring the divine mother within and around us. ✨ Come as you are ✨ Give if you feel called ✨ Leave more connected 🧘‍♀️ Sunday, May 11th @ 9 AM 📍 Black’s Beach, Santa Cruz 💛 Donation-based (proceeds go to Save Our Shores) 🌊 All are welcome — no one turned away for lack of funds! Register here: https://forms.gle/75avJo36JVhAYzKV9 Comment or DM FLOW to receive the link to register or donate 💌 #RootedInLove #BeachYoga #MothersDayFlow #SantaCruzYoga #YogaForTheOcean #CommunityHealing #SaveOurShores
Your nervous system holds the key to your mind-bod Your nervous system holds the key to your mind-body health. If you’re navigating chronic stress, overwhelm, burnout, or trauma — and you’re ready to get out of your head and feel more peaceful, resilient, safe, and grounded — this masterclass is for you. In Befriend Your Nervous System, I’ll show you how stress and trauma can rewire your body into a constant state of defense — and how to begin restoring calm through simple, somatic tools. We’ll explore: • Why your nervous system holds the key to healing • How survival mode impacts your sleep, digestion, energy, and mood • A daily practice to help you reconnect with your body and feel safe again ✨ June 4th @ 5:30 PM PST Free to join — replay available Comment or DM HEAL and I’ll send you the link — or tap the link in my bio to register. #nervoussystemhealing #somatichealing #stressrelieftools #traumainformed #mindbodyconnection #holistichealing #healingjourney #emotionalresilience #nervoussystemsupport
It’s time to learn how to befriend your nervous It’s time to learn how to befriend your nervous system. Stress, trauma, and grief don’t just disappear — they live in your body until you create space to process and release them. And if left unresolved can turn into many of the issues that people struggle with like gut dysfunction, anxiety and depression, sleep issues, and hormone imbalance. In my free masterclass, you’ll learn how stress and trauma rewire your nervous system — and I’ll guide you through simple, body-based tools and a daily practice to help you feel more grounded, safe, and resilient. ✨ Befriend Your Nervous System 📅 June 4th at 5:30 PM PT 🎥 Replay available if you can’t make it live Comment or DM HEAL for the link, or tap the one in my bio to register. #nervoussystemhealing #somatichealing #stressrelieftools #traumainformed #mindbodyconnection #holistichealing #regulatethenervoussystem #anxietyrelief #embodimentpractice #healingjourney #emotionalresilience #nervoussystemsupport
Gut health, hormone balance, and metabolism—all Gut health, hormone balance, and metabolism—all supported in your very first bite. Let’s do it. This chia-flax-berry cinnamon bowl is my go-to Build-a-Plate breakfast. It’s quick, nourishing, and checks every box: ✔️ Blood sugar balance ✔️ Gut-friendly fiber ✔️ Hormone support ✔️ Nourishing fats + probiotic boost Here’s the recipe: • 2 tbsp chia seeds (soaked in hot water for 5–10 min) • 1 tbsp freshly ground flax (for max hormone and gut benefits) • ½–¾ cup unsweetened probiotic yogurt (with live cultures) • 1–2 cups mixed berries • Sprinkle of Ceylon cinnamon • Optional: 1 scoop protein powder + 1 tbsp walnuts or pumpkin seeds Why it works: • Chia + flax = omega-3s, fiber, and hormone-loving lignans • Berries = antioxidants + gut-healing polyphenols • Probiotic yogurt = microbiome support • Ceylon cinnamon = blood sugar balance, liver-friendly • Healthy fats = brain + hormone support • Protein (in your coffee or added here) = metabolism + cravings control Nutrition snapshot: Without added protein: ~300–325 calories | ~12g protein | ~18g fiber With protein (scoop added or in coffee): ~400–425 calories | ~25g protein | ~18g fiber Your first meal sets the tone for you day - make it count. It tells your body: you’re supported, nourished, and don’t need to store fat or spike cortisol. Want to learn more about my Build-a-Plate approach to eating that supports your gut, hormones, and metabolism? Want more Build-a-Plate meals that support your gut, hormones, and metabolism? This is exactly the kind of simple, sustainable shift we focus on in my 6-Week Total Mind-Body Reset—a personalized program designed to help you rebuild your energy, balance your hormones, and feel good in your body again. DM or comment RESET and I’ll send you my free Holistic Health Guide—plus details on how the Reset can support you. #HormoneHealth #GutHealing #MetabolismSupport #WomensHealthCoach #HolisticNutrition #FiberFirst #ChiaPudding #BloodSugarBalance #HealthyHormones #CeylonCinnamon #ProbioticYogurt #HealthyBreakfast #PerimenopauseSupport #DigestionSupport #MidlifeWellness #BalancedPlate #NourishToThrive #WellnessTipsForWomen
Rather than jumping straight into your to-do list Rather than jumping straight into your to-do list or reaching for your phone, try starting your day with this slow, intentional somatic practice. It’s just 10 minutes—but it can change everything. Because how you start your day… is how you live your day. This practice is about reconnecting to Self— …the grounded, present, clear, and compassionate part of you. The part of you that existed before the noise, the pressure, the roles. When you begin your day here, something shifts: 🧠 You create safety in your body 🌬 You regulate your nervous system 💛 You step out of autopilot and into presence ✨ That’s why it works. When your nervous system feels safe, everything else flows. Digestion, mood, energy, clarity—they all improve. You make aligned choices. You lead your day instead of reacting to it. 💫 Here’s the practice: 1. Ground: Sit or stay in bed. Let your body soften. Notice what’s tight or tender. No judgment—just presence. Breathe deeply: in through the nose, out through the mouth. 2. Connect to Self: Place your hand on your heart. Say: “Good morning. I love you.” Then ask: ❤️How am I doing this morning? ❤️How does my heart feel? ❤️What do I need today to show up as my best Self? 3. Set your energy: Breathe in what you want to carry—peace, power, presence. Let it land. Let it guide you. 💌 Want more practices like this? DM or comment ‘Mindful Morning’ and I’ll send you my free somatic healing guide + a 15-minute morning routine video. #MindfulMornings #SomaticHealing #RootedInSelf #StartWithIntention #EmbodiedLiving #NervousSystemSupport #HolisticHealing #DailyRituals #SelfConnection #GroundedLiving #SlowMorningMovement
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