Releasing Your Wounded Inner Child


‘What comes to mind when someone talks about “your inner child”?  I used to think of  the inner child as that innocent, carefree, hopeful, silly person deep inside that we somehow lost track of as life progressed, and the responsibilities of life began to weigh us down. I allowed myself to believe that we all used to be innocent and carefree as children and somehow we needed to find our way back to that “inner child” in order to live life to the fullest.  While this can be true, for many of us, myself included, I did some reflecting and realized  something  life changing,  I realized I don’t ever remember being  a carefree, innocent, secure, hopeful child.  For me, and like many others, my childhood was riddled with trauma and dysfunction.  My parents, whom I loved very much, were wounded warriors themselves. They also carried inside of them a wounded inner child .

“I am talking about the whining little brat that lives in the back room of our mind, that unhappy victim who always can be relied upon to blame everyone else for our unhappiness.”  Sound familiar? The wounded inner child does not want us to look at the pain and suffering we have endured, it can’t! It is not capable of processing such deeply disturbing emotions, so it holds onto the pain like a tattered teddy bear, refusing to let go of the old, worn out, broken companion. The wounded inner child never allows for something new that could bring comfort and joy to it’s life. That tattered teddy bear may look like a useless toy to anyone else, but for the wounded inner child, it’s the only comfort it knows.

“Our spiritual evolution depends heavily upon our recovery from the worst addiction, our addiction to the victim archetype, which traps us in the past and saps our life energy. The inner child represents nothing but a metaphor for our wounded, cutesy form of victim consciousness”



It always seems to go back to our childhood.  What is the infamous line you hear every shrink use? “Tell me about your childhood”.  It makes perfect sense.  We form our opinions of the world around us by what we observe from our earliest caregivers, usually our parents, but not always (which could be a traumatic event in itself).

Holding onto your inner child only holds you back, because that child represents your past wounds. While you want to move on with your life, you may be surprised to find that your inner child may want to move on too! How is this possible? There is a lot of tools out there to help one release their painful pasts.  There is therapy and medication,  (which we know does not release the pain, it only masks it).  Often times we self-medicate, setting ourselves up to become addicted to anything that numbs the pain and further stunts our ability to “grow up” and live the life we always dreamed of. What is holding you back from releasing your “wounded inner child”?

We are now grown up, it is time to let go, We must be willing to do the work if we are to “grow up”.  Being a Certified Life Coach and Certified Hypnotherapist, I believe in the power of Holistic Healing. I would like to suggest a meditation that could be life changing.  It is a meditation script in which we can come face to face with this wounded child and set it free. Are you ready to let go?

Sit comfortably, and take three deep breaths allow your body to relax. . Notice any areas of your body that remain tight. Consciously relax them, knowing that during this meditation your body will continue to relax with every breath you take, and soon you will be profoundly relaxed from head to toe. Now look inside yourself and find the room in which sits the young person who has willingly carried your pain. Find the inner child who holds your memories of being abused, ignored, betrayed, abandoned, unaccepted, unloved. As you come upon this little person in that room, notice that he or she is surrounded by ledgers and score lists. The walls of the room are covered with people’s names, what they did to you and what punishment they deserve. In the ledgers, the child keeps a careful tally of all the times someone victimized you and what it cost you. Notice the joylessness of this room. As you look at this young child, realize how sad he or she really feels locked down there alone with the pain, mired down in victim consciousness. Realizing that it is time for a change, you walk across the room and throw open the windows to let in the light. As the sun floods into the room, the ink on the wall charts starts to fade and the books start to crumble and become dust. The lists on the wall also fall to the ground and crumble. Look at the little person who has lived in this room for all those years, a prisoner of sorts. It has been keeping resentment scores day by day. See his/her broad smile and joyous expression, knowing you have come to set him/her FREE! “Now I am free to go,” the child says. “Go where?” You ask. “I’m free to go to the next place. I should have left years ago, but I’ve been waiting for you to release me from this job.” Suddenly you notice that this person, who was young and childlike such a short while ago, is growing old and becoming wizened and grey-haired right before your eyes. Yet, a great peace has replaced his or her sadness. “Thank you for letting me go,” he/she whispers in gratitude. Please unlock the door and let me go. You look into your hand, and suddenly you are holding a large key, you know what you are to do with it.  You say, “I’m sorry it’s taken so long to bring light into this room. I’m sorry I’ve held you back.” “That’s quite alright,” comes the quiet reply. “It really is okay. Time is just an illusion anyway. ” With that, the little person walks towards you, you see that there is has a keyhole over his/her heart. You gently insert the key and turn the lock. A little door above his/her heart opens and a rush of stale, heavy wind rushes out and is released from the soul of the wounded child. The physical body is released from all the pain, suffering, resentments, hurts and sorrow, he/she is free! As you notice the room feels stale and heavy with the negative air/energy that has been released, suddenly a gush of wind rushes into the light filled room and sweeps away all the dark, heavy air that filled the room only  a moment ago. He/she is free from the life that has held it prisoner to all the pain. He/She looks peaceful and serene. Lovingly, you wrap your arms around this inner child. You embrace him/her and you are both filled with an energy so powerful, so beautiful, a surge of hope, love, peace and happiness wash over you both. You take the key and realize you must unlock the door to let your inner child free to live the life it has wanted to live. You unlock the door and she/he goes upstairs and out into the light. There waits a horse and buggy, and angels hover nearby. A choir of angels sings softly. All the people who have ever been in your life are waiting to pay their respects and shower you both with love. All past hurts are forgiven. Love is everywhere. The bells on the horse and buggy ring softly as the entourage slowly begins its journey to the hill where celebration has been prepared. At the celebration site, everyone sings and great joy envelops the group. Your angels are with you and support you as you say your last farewell. See the little person slowly being carried away by the angels, the celestial choir sings. As the child grows smaller and smaller with the distance, you feel a new sense of freedom and love moving through you. You walk to the bottom of the hill where you find a fast running stream. You wash your hands and your face in the water and see your reflection in the water. You feel the cleansing water of the stream running through your being, taking with it all the dust and debris from the room where the little person once dwelt. Hear the sound of the water babbling over the rocks. See the sun sparkling on the water, and feel the warmth of the sun on your body. Notice the green of the surrounding fields and the many bright flowers around. All is well. Open your eyes whenever you feel ready to do so.

Being without your wounded inner child will feel strange for a while, but you also will begin to notice some positive changes. You will feel lighter, less burdened, more in the moment. Your life energy will increase as you retrieve the energy that previously was spent holding onto the wounds of the inner child. Be prepared to encounter problems with close friends with whom you previously spent time sharing wounds. They will not like the change in you, for they will see that you no longer give your wounds power. Since they remain committed to their wounds, they may be uncomfortable with you; they may even begin feeling as if you have betrayed them. If you are member of a support group that thrives on the sharing of wounds, be prepared to disconnect yourself from the group. You probably will find your need to attend group meetings diminishing . Stick to your guns, and do not take personally other people’s attempts to disconnect from you or talk of betrayal. These people will come around eventually and probably will want some of what they see you have gained.  You now see limitless potential. You no longer carry the weight of the world on your shoulders. You no longer carry around the shame and guilt that was a part of your woundedness. YOU ARE FREE!


This meditation is a example of one of many wonderful guided imagery or hypnotherapy scripts that can be used to help you transcend.  You may try it by yourself. It might be helpful to read the script and record the story so that you are free to visualize the powerful images.

I would highly recommend that you work with a skilled Certified Hypnotherapist and Life Coach like myself to work through releasing your Wounded Inner Child.  What have you got to lose? That’s right, pain, depression, anxiety, shame and fear.  You have the rest of your life waiting for you to live.  And like me, the struggles you overcome will become a great source of strength. Your “MESS” can become your “MESSage”!





Negative or positive, opposite signs

I think every person struggles with negative thoughts and behaviors at one time or another, some more than others.  I would be lying if I said that I didn’t.  I actually have to work pretty hard at keeping negativity at bay and choosing to look at the positive in any given situation.

I have fallen victim to self-defeating habits in my life.  I made a decision 3 years ago to stop drinking alcohol. I have just over 3 years of sobriety.  It sure took me a long time to realize my coping tool wasn’t working for me the way I believed it was. I fooled myself for many years into thinking I was “managing” my stress when I drank! I wasn’t an everyday drinker, I didn’t have to become a rock bottom drunk to realize I needed to stop, but that didn’t mean my drinking wasn’t destructive.

The sad truth is, alcoholism runs in my family. EVERYONE in my family drank, so in growing up I learned that drinking is how you cope with life. If you’re stressed, DRINK! If you’re happy, DRINK! I used alcohol to cope. In doing so, I didn’t learn how to deal with my emotions very well.  In a sense, I stopped growing emotionally once I started drinking.  But, what I believe now, is that I was still learning, just learning what didn’t work in my life.  I have learned to make peace with my past.  It is work in progress. I MADE A CHOICE, I CHOSE POSITIVITY. Alcohol was my way of dealing with negative emotions, it may be different for you.  Perhaps it’s gambling, shopping, food, sex or drugs.  The truth is there are MANY ways to alter your perception and avoid negative feelings.  The good news is, there is a different way to live! We can CHOOSE POSITIVITY, we can reframe those negative feelings and learn from the emotions that are meant to tell us something important.


Since I am relatively new at managing emotions, sometimes I let negativity creep in and I want to nurture it, let it fester.  In the past, that would be an excuse to drink, so I would find something to be upset about and feel like I was entitled to a few drinks! And that helped me avoid coping with those wretched feelings.  I liked to live in the victim mentality. NOT ANYMORE! I have learned to see that most of my miseries were a direct result of my actions.  That doesn’t mean I haven’t been a victim at certain times in my life. Yes, I have been hurt by people I loved and trusted. I had no control over some things that happened to me as a child,  it is what it is.  As we know, we cannot change the past, but we can change the way we view it!

I am so grateful for the turn my life has taken.  In the last few years, I have felt such a sense of peace about all the struggles of my past. Failed marriage, troubled children, losing my parents, abuse, neglect, etc.  When I made a decision to face my fears and learn how to process them, it brought me to an amazing place of growth and acceptance! What a great training ground my life has been!

Sometimes though, I have negative thoughts, and I have to make a decision to acknowledge them, find out what the truth is about the present feelings and work through them. What do I have to learn from this? I may need to talk it out with someone, pray, meditate or just wait for those feelings to pass, they always do.  I found that REFRAMING is a great way to turn that negative self-talk into positivity.  I then release it.  Those thoughts can look something like this;

  • I am too old to start a new career.
  • My health is going to make it impossible to do all I need to do to be successful.
  • My Son (who is an addict) is going to die, and then my life will be ruined, I will die of a broken heart.
  • My Autoimmune disorder is going to progress, I hate being in pain all the time, LIFE IS SUCH A STRUGGLE!

The negative thoughts could go on and on! They are usually exaggerated.  With the power of reframing, I can see the reality, and that looks something like this;

  • I am not old, I am experienced! You can get a restart at any time in your life, up until you leave this earthly existence (and then really, that is just another restart!)
  • I am healing! I am learning to heal my body through Holistic Measures, and that is a gift, I am now able to help others to heal!
  • My Son is alive, and I have no way to know what will happen. He may get sober! He may die. I have no control over what he does. I will survive this. I refuse to dwell on that.  I will live in the NOW. I will not bury him in my mind one more time.
  • My health is improving, yes I have some pain, but it could be worse, it is getting better, and everyone struggles with one thing or another.

When I am really struggling with my emotions, it is usually due to lack of sleep or lack of structure. My routines that have been put into place for my betterment may be out of balance. It is important to eat  Healthy Foods, Sleep, Pray, Meditate, Exercise, Socialize and to get out of SELF, I reach out and help others.

Through my training as a Certified Life Coach and Hypnotherapist, I have developed some amazing tools to help me when it gets a little too heavy.  I have found hypnotherapy to be an amazing tool!  I can do self-hypnosis, it’s all about calming my mind, releasing my fears. My head can spin out of control if I let it. I am a (mild) type A personality, I like to be in control of things and when things get out of control, I get very uncomfortable.


It has taken me a long time to learn how to CHOOSE POSITIVITY, I am learning to Let go and Let God…It takes practice EVERY DAY! But it is worth it! I am so grateful to be where I am today.  I am able to be happy most of the time because I choose to be. I choose to do the work that is necessary to be HAPPY, JOYOUS AND FREE!



In a previous Blog, I asked the question, what does holistic health mean to you? What does it mean to be “Holistically Healthy”?

“ho·lis·tic   hōˈlistik/



characterized by comprehension of the parts of something as intimately interconnected and explicable only by reference to the whole.


characterized by the treatment of the whole person, taking into account mental and social factors, rather than just the physical symptoms of a disease.”

To sum it up, Holistic means  “Whole”, in holistic therapies we treat a person as a WHOLE BEING.  We do not believe that illness is just a symptom that can be fixed by addressing ONE ISSUE.  Illness has a root cause that is being fed by a combination of things being out of balance.  Knowing the root cause is key, and every disease is rooted not just in the physical body but is connected to the Mind, Body, and Spirit of a person.

Let’s say, a person suffers from chronic headaches, a holistic approach would not be, ” take these pills and call me in the morning”, that would be treating the symptom, the part of the body that hurts, essentially masking the problem.  A holistic response would be working to identify WHY the person suffers from headaches and work on treating the root cause.  It should be is understood that the treatment of a disease or illness should be looked at in relation to the person’s entire well-being, the person as a whole.

With that being said.  How does this benefit us?  Isn’t it easier to go to the Dr’s office and have him address what is ailing you, prescribe an appropriate medication, and send you on your way? I think not.

Having dealt with an autoimmune disorder for the past 15 years, I have found many things that work, and many that don’t work.  As I have shared, treating my symptoms with pharmaceuticals did not work, a holistic approach did. There is a place for modern medicine, but I think we can all agree it has gotten out of control. There is a pill for every ill.  It is an epidemic.

In my journey of holistic treatments, I found there is not ONE MIRACLE CURE.  Many companies, whether they be pharmaceutical companies or natural supplements companies would like you to believe their product is the answer to all that ails you, this simply is not true, I wish it were, but it is not.

In my journey I like to refer to as “My Zehnderful Journey”, I have fallen prey to many advertisements, books and promises from Doctors and even some naturopathic practitioners that promise  “healing” by simply doing this, or taking that. Excited and hopeful, I dive in 100% and find, much to my dismay, it is not the PANACEA.


Pan · a · it · has
panəseə /
 a solution or remedy for all difficulties or diseases.
  1. “the panacea for all corporate ills”
    synonyms: universal cure, cure-all, cure for all ills, a universal remedy, elixir, wonder drug;

    informal magic bullet
    “a panacea for the country’s economic problems”

If you are seeking better health and well-being holistically, and you understand what holistically means, you would understand that there is no panacea.  In seeking to heal myself, through my education process I found that I had to address all areas of my life in order to feel my best.

I have learned from the process of healing my body. Through education, research and trial and error, I found that I had to address all areas of my life in order to feel my best.


You see if a person is TRULY a holistic coach or health practitioner they will be the first to tell you that your healing will come from different sources.

Diet is very important. Food is medicine! A (truly) healthy diet is choosing to eat S.O.U.L food, (Sustainable, Organic, Unprocessed, Local) it is ESSENTIAL! That is going to assure your BODY is functioning optimally, allowing your physical system to operate properly with minimal stress to your vital organs, allowing you to heal from disease processes that may be taking place in you BODY.

What if you are eating properly, but you are under chronic stress? Like a stressful job, family issues, depression, money problems, etc.  Well, when we are under stress, it is damaging to our BODIES, making us more susceptible to disease. However, the issue (our thoughts) is centered in our MIND, it makes sense we need to address how we think. How do we learn to deal with stress? Some helpful practices are prayer,  meditation, exercise, practicing mindfulness and living in an attitude of gratitude.  Our thoughts are very powerful, if we don’t take steps to make our minds healthy, we are setting ourselves up for illness and disease.

What about our spiritual connection?  Is it necessary to be spiritual to be healthy? I think so. Science has proven that people with faith are healthier, they recover faster from illness than those without faith.  I am not saying you need to prescribe to a specific religion, but we are spiritual beings whether we like it or not. Yes, we are physical bodies, but we have a spiritual aspect that cannot be ignored.  What I am saying is that there is what I like to refer to as the “Trinity” of health, the MIND, BODY, AND SPIRIT. They are all connected and we cannot be truly healthy if any of these aspects are out of balance, they affect each other.


In my journey, my dietary changes have made a tremendous difference in my health, there is no denying a proper diet is key.  But even when I am eating perfectly (as possible) if I allow my stress levels to go up and do not manage my emotions, I get flare ups of my illness.  Stress will make me just as ill as eating a poor diet.  How do I manage my stress? Through spiritual practices.

As a Mind, Body and Wellness practitioner I personally offer different modalities in helping you achieve optimal wellness.  I offer hypnotherapy, life coaching, and holistic nutrition coaching.  They all work together to achieve that balance necessary for helping our bodies heal.  I also believe in many other modalities and do not hesitate to recommend other treatments such as acupuncture, chiropractic care, reiki, polarity, massage, supplements, etc.

We have to start somewhere, the road to wellness is a journey.  We are individuals and what works for one person may not work for another.  We have to take responsibility for our health and not be afraid to take the time necessary to find the right combination of “tools” that bring about the greatest changes for better health.

Be open minded, curious and responsible.  Don’t let anyone tell you they have “THE” answer, there is not ONE answer that fits ALL.  Believe me, I know, I have been on this journey and I AM finding what works for me,  I am healing, through a process, and I know you can too!


Living With Fibromyalgia


Do you or someone you know suffer from Fibromyalgia?  Do you understand what this condition is?  Given the fact that Fibromyalgia affects over 12 million people in the United States alone, you probably do know someone who suffers from this chronic condition.  It is very misunderstood.  Here are a few facts:

  • Fibromyalgia affects more women than men.
  • This condition usually affects people ages 35 and up, but it is becoming increasingly more common in younger people.
  • There is no known medical test to confirm this diagnosis.
  • Most Medical Doctors do not understand this condition. They rely on traditional medication and pain management techniques to treat patients.
  • There is no known cure.
  • Fibromyalgia is often confused with many other ailments that cause widespread pain and fatigue.
  • Because it is essentially  “invisible” (you cannot see the disease, physically or in tests, the patient “looks fine”) it is very misunderstood.
  • Many people believe  “it is all in your head”.  The person who suffers from Fibromyalgia often feels guilt,  depression, and isolation.



While the exact cause of fibromyalgia is unknown, recent studies suggest that changes in the central nervous system may be responsible for fibromyalgia pain.  Fibromyalgia is thought to be the result of overactive nerves. These nerves may be responsible for the chronic widespread pain and tenderness many people feel. But what causes this to happen?  There are some common beliefs on what could trigger the onset of Fibromyalgia.

  • AUTOIMMUNE DISEASE:  People with disorders, such as rheumatoid arthritis are more likely to develop Fibromyalgia.
  • INFECTIONS:   There is some evidence to suggest that certain illnesses can act as a trigger.
  • FAMILY HISTORY:  Genetics can influence your likelihood as to whether or not you will develop Fibromyalgia.
  • TRAUMA: Physical and emotional trauma have been linked to Fibromyalgia.

Regardless of the cause, it is important to know you can find relief from Fibromyalgia.



I was diagnosed with Fibromyalgia and Chronic Fatigue over 15 years ago.  The symptoms have been debilitating at times.  There was a period of time when it took all I had to make it through a work day.  At the end of the week, It took me all weekend to try and recover. The best way I can describe it is, when I am in a flare up, I feel like I have the flu, without the vomiting or congestion.  I hurt ALL OVER.  Fibromyalgia pain is different from the pain you may experience from a headache or sprained ankle. Your bones ache, your joints hurt, your skin is sensitive to touch.  You feel you need to rest, but you cannot truly rest because the pain makes it difficult to get comfortable.

If you suffer from Fibromyalgia, you have NO ENERGY, not the type of fatigue you feel when you are simply, naturally tired.  The fatigue associated with Fibromyalgia (and Chronic Fatigue) is so overwhelming, you feel as though your blood is made of cement. You feel a heaviness all over,  you can barely breathe. It takes tremendous energy to try to get up and do something, like take a shower.  I can assure you it is not “all in your head”, NOBODY wants to feel this way.

Like many patients, we have many things we LOVE  to do.  We have a passion for life. Personally, I am not a depressed or lazy person,  but when I am in a flare up I do feel guilt and sadness because I  cannot do the things that I want and need to do.

You are afraid to commit to plans with family and friends because when the time comes you may not feel well enough to go, you may be in a flare up and have to cancel, eventually, you just don’t make plans.

Sleep?  Impossible.  You feel exhausted all the time, but at bed time you are wide awake.  If you happen to feel great one day,  you are so excited to feel “normal” you attack every task you can with vigor, only to pay the price for days after activity with a flare up



This is a very personal question.  What works for one person may not work for another. Some people with Fibromyalgia are completely debilitated, while others may be able to function in a semi-normal fashion.  Many patients are sick all of the time, while others may feel good for periods of time and have occasional flare ups.

Through my journey in dealing with this chronic condition, I have found relief from Fibromyalgia.  There was a time when I was sick all of the time, no relief.  Now, I am well 90% of the time.  When I do get a flare up,  I usually know what caused it, though sometimes I don’t.  Some common triggers are:

  • Stress
  • Poor diet
  • Not enough sleep
  • Getting sick. If you catch a cold or flu, it takes a long time to recover.
  • Alcohol consumption
  • Rigorous exercise

I am not going to suggest you stop or start any medications.  I am not a Doctor, and my purpose is to help people find Optimal Health and Wellness through Holistic Measures. That is what helped me, and I know it can help you!

Initially, I turned to my Doctors for answers.   I was given medications and Vitamin B12 shots.  These treatments did not help me.  My Doctor told me it was something I will have to live with.  It may go away in time, or I may suffer from it forever.  I went from Doctor to Doctor and found no answers that helped.  I had multiple tests performed,  saw multiple specialists and only got worse over time.

I finally took matters into my own hands. Through trial and error, I found the number one thing that gave me relief, it was my diet.  What I ate or didn’t eat had the biggest effect on my health.  I found relief by providing proper nutrition to my body and taking specific supplements.

When I told my Doctor that my dietary changes were making a big difference in my symptoms, he was not all that interested, he said, “Well that’s good, whatever helps you”. I brought in information for him hoping he might be able to offer this information to help other patients, but he did not embrace my new-found knowledge.  It’s not that my Doctor didn’t care, it is just not the way Doctors are medically trained.  Doctors are not nutritionists, their job is to treat patients through medication, surgery or therapy.  It is truly important to be an advocate for yourself.

Let me ask you something.  Don’t you find it interesting that Fibromyalgia and MANY other inflammatory diseases are on the rise? Why?  The key issue here is INFLAMMATION. Inflammation is at the root of all disease processes.  Everything from heart disease to Alzheimer’s have a common denominator, inflammation.

“The number of people suffering from chronic diseases such as cardiovascular diseases, diabetes, respiratory diseases, mental disorders, autoimmune diseases and cancers has increased dramatically over the last three decades”. (BioMed Central).

It’s “an emerging field,” says UCLA’s Dr. David Heber. “It’s a new concept for medicine.” Why is it a new concept?  Because modern medicine focuses on treating symptoms, not addressing the root cause of an issue.  Arthritis is inflammation of the joints. Heart disease is inflammation of the arteries. Instead of taking a medication to reduce joint pain or lower cholesterol, we would be better served by reducing inflammation in the body.” (Dr. Axe)

Dr. Tanya Edwards, director of the Center for Integrative Medicine, writes that “inflammation is now recognized as the “underlying basis of a significant number of diseases.”

Research is now pointing to inflammation in our bodies being the root cause of disease. When I started my research in finding how I could Holistically manage my condition, I came across a book called “The Autoimmune Solution” by Dr. Amy Myers, a functional medicine Doctor.  In her book, she pointed out that inflammation was the key factor in Autoimmune diseases.  Her approach to controlling the inflammation was through dietary measures.  She had a very specific eating plan to follow.  I read the book, was convinced it was worth a try and followed it religiously for three months.  I started to feel better! Within the first week, I was amazed!  I had more energy, less pain, I felt I was on to something,  This was the start for me.  Since then I have learned so much and have been able to improve my health in ways I never imagined!

Inflammation is not a bad thing, in moderation.  Our bodies need it to survive.  It is necessary for fighting off viruses, bacteria, etc.  It is what helps our body fight off foreign invaders and heal itself.

There is a difference between chronic Inflammation and acute Inflammation.  Acute inflammation generally comes on quickly and generally goes away in a few days. Chronic inflammation can last for months or years as a result of failure to eliminate the cause and minor, repeated exposure to the agent.  In this instance, I believe Fibromyalgia is worsened by chronic inflammation, and I believe the #1 thing that is causing chronic inflammation is our FOOD.


A radical diet change can be very difficult for many.  But what is it worth to you to be well? To live the life you want?  I believe that saying, “if you have your health, you have EVERYTHING”. Here are the key components I followed that reduced my inflammation and allowed my body to begin to heal.

  • GRAINS: Grains cause inflammation.  So it will be important to eliminate them, at least in the beginning.  I eliminated them strictly for 3 months, and slowly introduced a few back into my diet. I now eat small portions of Quinoa, Chia, and Acacia. The “grains” mentioned are actually seeds but can be eaten like grains. Start by eliminating all grains and seeds, then after 3 months you can gradually add some back in your diet and see how your body reacts.
  • NIGHTSHADES: Nightshade vegetables are known to increase inflammation, so it is important to eliminate them.  The most common Nightshade vegetables are Tomatoes, White potatoes, Eggplant, Okra, Peppers, Goji berries, Tomatillos, Paprika, Cayenne pepper, and Capsicum.
  •  EAT:   Eat foods that are Whole, and Organic when possible.  You can get delicious Organic Fruits and Vegetables at most grocery stores and your Farmers Market.
  • ELIMINATE: Eliminate processed foods and processed sugar treats.
  • ORGANIC MEAT: Consume only quality, free-range, organic meats. Just like any food labeled organic in the U.S., meat products should meet very specific, federally regulated standards, Meat and poultry labeled organic must come from animals fed organic – which also means non-GMO feed, given fresh air and outdoor access, and raised without antibiotics or added growth hormones.
  • GREEN JUICE:  This has been the biggest factor in my healing process.  While changing my diet helped tremendously, Adding green juice to my daily diet elevated my healing to a whole new level.  Within days of starting my green juice regime, I was virtually free from Fibromyalgia pain and fatigue.  Here is a sample recipe:

3 cups fresh spinach and kale
1 large cucumber
1 knob of turmeric and ginger (about ½ inch each)
½ bunch flat-leaf parsley
1 large apples, cored
½ lemon, with peel (or grapefruit)
1/2 beet


  • MODERATE EXERCISE: Walking, swimming, and yoga are great forms of moderate exercise. Many people with Fibromyalgia are not able to recover from rigorous exercise, it is too taxing on the body.  Exercise is really important, but be sure not to overdo it.  Too much will just put you in a flare up.  Moderate, consistent exercise is key.
  • MEDITATION: Meditation is a wonderful tool.  Since stress is one of the biggest triggers for Fibromyalgia. It is important to find ways to manage it.

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  • HYPNOTHERAPY:  I am a hypnotherapist, and I believe this is a very effective modality in helping a client achieve pain relief.  Hypnotherapy is being used on cancer patients for pain relief and patients are achieving amazing results. Guided imagery and hypnotherapy are proven to help with so many medical and emotional problems,  I know it has helped me with my pain and my sleep issues.
  • SUPPLEMENTS: Supplements have been a key factor for me.  Finding the right supplements is a process.  What works for me,  may be different for you.  These supplements do many great things for our bodies, but I only listed the benefits as it relates to Fibromyalgia.
  1. Magnesium: Helps Increase Energy, calms nerves & anxiety.
    Helps with digestion, relieves muscle aches and spasms.
  2. Vitamin D: Regulates the absorption of calcium and phosphorous, aids in normal immune system function. Vitamin D improves resistance against certain diseases. It is an anti-inflammatory vitamin.
  3. B Vitamin complex: Increases energy, a mood stabilizer.  Niacin has been shown to help with depression. Vitamin B has anti-inflammatory properties.
  4. Vitamin C:  Vitamin C helps the body form and maintain connective tissue, including bones, blood vessels, and skin. Vitamin C helps heal the body, strengthens the immune system and is also a powerful anti-inflammatory vitamin.
  5. Calcium: Calcium is known mostly for its role in building and maintaining strong bones and teeth, but it is also important for proper functioning of the heart, muscles and nervous system.

(each individual may have different dietary needs.  This is not intended as a prescription)

I know this might seem overwhelming.  I didn’t make all these changes overnight and I don’t expect you too.  It is important to make adjustments that are sustainable.  However, if you are like me, I wanted more than anything to feel better. I was highly motivated to do whatever it took to find relief.  The process has been a slow one because I had to do all the research on my own. I didn’t know where to turn.   I did a lot of reading and research.  The information I found has helped me tremendously. These results have led me to my passion, to become a Wellness Practitioner with a focus on Holistic Nutrition.  I know you can get relief from many of the symptoms associated with Fibromyalgia and other chronic pain conditions.

You don’t have to do it alone. It is my goal at Holistically Healthy,  to help you achieve Optimal Health through Holistic measures.  I am here to answer any questions you may have.  Call today to schedule a complimentary consultation.

Holistically Healthy


 Bridgett Zehnder – (916) 412-4671



Hello Friends! Happy Monday! It that even possible? Wouldn’t it be great if you could reprogram your mind to believe Monday’s are FANTASTIC! Or maybe,  you CANNOT WAIT to pay your bills? How about some extra enthusiasm for exercise! Is that even possible?

My primary focus here at Holistically Healthy is to offer tools to improve your well-being, physically, emotionally and spiritually. I wish to make it clear,  I am not a Doctor. I do not  prescribe treatment for any individual. My desire is to share MY experience, strength and hope. What I would like to share with you today is my experience as a HYPNOTHERAPIST.

My passion is holistic nutrition. Many of us know how hard it is to commit to changing the way we eat. No matter how much we may desire to change our eating patterns, it is not easy. Because our dietary habits are learned and stored in our subconscious. It is hard to “unlearn” years of undesirable eating habits.  Let’s say you want to lose weight. You go on a diet that will give you that slender, healthy body you desire. You lose the weight, then what happens?  Typically you gain all the weight back and then some. That is because you go back to your “trained” way of looking at food. Typically, if a person is struggling with their weight, there is either a physiological reason, or a psychological reason. If you recognize it is psychological, what can you do to get to the root of the problem? The answer may be hypnotherapy! (Before embarking on any weight loss program, you should seek the advise of your physician.)

What is hypnotherapy, and what can it do for you? 

“Hypnotherapy is an alternative curative healing method that is used to create subconscious change in a patient in the form of new responses, thoughts, attitudes, behaviors or feelings. It is undertaken with a subject in hypnosis.” (wikipedia).

I admit, I know there is some stigma connected with hypnotherapy. People fear their minds will be taken over and they will be made to do things they don’t want to do. I can’t tell you how many people jokingly say, “are you going to make me cluck like a chicken?”, “What if I tell you something I didn’t want to tell you?”, “What if I cannot come out of trance?”. The answer is none of these things will happen, unless you WANT them too. Hypnotherapy cannot make you do anything you don’t want to do. You can terminate the trance at any time you choose, it is also your choice to enter trance. As a matter of fact, you have been in trance many times in your life already. Have you ever found yourself driving along the  freeway, you plan on going to the mall, next thing you know you realize you drove right past your exit and you are now turning off the exit that takes you to work? That is a form of hypnosis.

Everything you have learned is stored in your subconscious. Because you already learned driving, your driving skills are stored in your subconscious. As you drive, your subconscious takes over, your mind starts to wander. However, as soon as you need to make a decision, your conscious mind kicks in. You may have even arrived at your destination and wondered how you got there.  Hypnotherapy simply assists you with tapping into YOUR subconscious mind. The subconscious mind holds ALL our memories. It is the minds file cabinet.

What is involved in a hypnosis session? And what can be accomplished?

In a typical session an intake is performed. You will provide your practitioner with your personal information and answer some questions about any previous experience you may have had with hypnosis, if you have any fears or phobias (to assure we don’t suggest imagery that involves a situation you are afraid of, like say you are afraid of water, we wouldn’t want to suggest you are floating in a body of water, that would not be relaxing!). The client and practitioner will decide what your focus of the session is.Say you want to lose weight. A discussion will ensue. You will be asked questions about your dietary habits, triggers, what your goal is, etc. After the interview, the practitioner will have you relax. You will then be assisted into trance through a “script”. Trance state is very pleasant and relaxing. Under hypnosis, the conscious, rational part of the brain is temporarily bypassed, making the subconscious part, which influences mental and physical functions, receptive to therapy. During the trance state you will experience heightened concentration, allowing you to maximize your potential, and replacing limiting beliefs and behaviors with new, enhanced beliefs.

What are some of the areas hypnotherapy can help you with? Here is a list of a few of the more common problems clients are seen for, however, the list is limitless. There are SO MANY areas hypnotherapy can help

  • Sexual issues
  • Stress
  • Phobias and Fears
  • Pain relief
  • Increase concentration
  • Weight Loss
  • Tobacco Cessation
  • Concentration
  • Attitude adjustment
  • Lack of ambition
  • Lack self-confidence
  • Sugar cravings
  • Insomnia

What area could you see hypnotherapy helping you? Don’t be shy I hope you found this information helpful. If you have any questions or would like to schedule and appointment, feel free to contact me. My contact info is under “contact” tab.