As human beings, we get to CHOOSE. We get to choose to live the way we want.  We can choose health, happiness and gratitude, or we can choose to make unhealthy choices, ruminate on painful pasts and live in a victim mentality. That is a small example of choices we encounter every moment. We have the beautiful gift of CHOICE, What will you choose?

The path to being Holistically Healthy means choosing actions that will enhance our well being, paying attention to the Trinity of Health, The Mind, Body and Spirit. When you hear, “you are what you eat” it does not necessarily apply only to food, it can be anything you feed yourself, your thoughts, your actions, your choice of entertainment, and the friends you choose to spend time with. Are these choices enhancing your life, or holding you back? What is keeping you from fulfilling your greater destiny?

The Universal law of attraction tells us we will attract the things into our life that we think about and focus on. If this is true, what are you attracting? What do you want to attract? Being in gratitude and focusing on our blessings will  attract more of what we want, we attract more abundance.  This is not to say we don’t encounter challenges, but we learn from those challenges and we Thank The Universe for this lesson and  move on.






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!


wedding day OurWedding Ceremony – Performed by Native American Medicine Man Mario Blackwolf,

What do a Man and Woman do when they are in love and want to spend the rest of their lives together? Well, some couples choose to marry, and that is what Dave and I did this last weekend, April 22, 2017, in Sedona, Arizona. We are now joined together spiritually, and legally as  “Man and Woman” or in western terms “Man and Wife”.  What a huge blessing.

What does this have to do with being Holistically Healthy?  Everything! Being healthy holistically means you are seeking wellness in every area of your life, Mind, Body and Spirit.  Of course, you don’t have to get married to have a healthy loving relationship. This was a personal choice between my Husband and me.

Relationships are an integral part of living a healthy life.  In the “Blue Zones”,  places that have the highest concentration of centurions, there are a few common factors in each area.  When the lifestyle of people in “Blue Zone” communities were studied, there were some common threads.  Diet is a huge factor,  eating whole, organic, local, seasonal foods were key.  Physical activity also plays a huge role.  Not going to the gym and “working out”, physical activity was integrated into their daily lives. Nature walks, farming, cooking, gardening, walking vs driving and playing!  But one of the factors many people don’t think about in association with longevity is our human relationships. People who isolate do not live as long and are not as happy.  People who have strong relationships live longer, happier lives.  Imagine that! Think about how our western society has changed.  We often don’t even know who our neighbors are! We have social media to stay in touch with our “friends”.  We text, we don’t talk we “like” posts and Snapchat.  I think we all agree there are benefits to modern technology, but we are losing that human connection that is so important.


I love something I heard from my life coach teacher,  Richard Seaman.  He said, “relationships are the training ground of the Holy Spirit”.  I believe this to be true. Relationships of every kind, family,  friends, children, and spouses, especially spouses.  In a romantic love relationship, it is a relationship you CHOOSE to be in.  As much as we may love our family, you don’t get to choose them, but you do choose who you share your life with.  When it comes to a life partnership, a relationship where two people promise to live together, stand by each other through thick and thin, you have to be willing to let the Holy Spirit work on you both, teaching you things you could never know about yourself left to your own selfish ways.


In a love relationship, two people meet, and there is an attraction.  In the beginning, you have EVERYTHING IN COMMON! You form your relationship on an attraction, and all the commonalities you share.  As time passes, that “chemical” in your brain that makes you float on clouds starts to dissipate and you come back to reality.  Pretty soon you realize how different you are from your partner.  This is where the rubber hits the road.  You may decide that you don’t want to change to “fit” into this person’s life, or, should you choose to proceed, something amazing can happen.  This is when the “training” begins”.

Society today teaches us we should be INDEPENDENT and STRONG.  We should not let anyone change WHO WE ARE!  It’s common to hear people say things like, “I don’t NEED a man (or woman), I am confident in myself, I don’t NEED anyone to make me happy.  Or, “I won’t sacrifice myself to make someone else happy”. All this may be true, but the truth is we live in a self-absorbed culture.  It is much easier to live our life our own way.  But, do we really grow when we stay in our comfort zone and do life OUR WAY?  I don’t believe we can grow to our fullest potential when we live life only for ourselves. God created us to be relational, he created us to desire love and companionship.


This does not mean if we are not “married” or in a committed relationship we cannot be happy or grow, I just think that if we are someone who decides to participate in a committed relationship, there are unique lessons to be learned that we cannot learn any other way.

Dave and I are very different people.  We share commonalities, our core principle values are the same.  It is essential for two people to share core values.  We all agree there are different lifestyles.  For two people to be successful in a relationship,  they must possess similar values and lifestyles to be compatible.  Dave and I have that, but beyond that, we are two very different people.  I guess I would be pegged as Type A, Dave is not.  I want things clean, orderly and planned.  Dave is laid back, could care less if the bed is not made or if the future is not perfectly clear.  He has a strong faith and believes everything will be ok, I lack faith, in that if I don’t have a plan, chaos is sure to ensue.  Neither one of us is right or wrong, but a healthier place for both of us to be is somewhere in the middle.  In the process of being in a relationship with each other, the Holy Spirit is teaching us both a new way to look at things.  Life is not black and white, we certainly can plan, but we cannot control everything (as I like to think I am able to do, yea, doesn’t work so well).  We are IN TRAINING! We are teaching each other love and tolerance, and how to live happily through chaos and order because both things can be present on any given day.  I love learning from this man I love with all of my heart.

Granted, relationships are not always easy.  You do have to be willing to compromise certain things.  I am not talking about compromising your core values, that would not be healthy.  Relationships take work.  You must be willing NOT to GIVE and TAKE, but to GIVE and GIVE, and then give some more.  You see, when both are GIVING, we are both RECEIVING, That is how that works.   It is work, but the rewards of navigating through the joys and challenges of a relationship are so rewarding.  You truly learn more about yourself than you could ever learn through a solo journey.

My life has changed so much over the past 3 years.  That is when I started my journey to Wellness.  I have learned how to love myself and care for myself through my holistic practices of nutrition, spirituality and being open to what the Universe brings into my life.  These changes have allowed me to be the best version of myself.  I discovered that even though becoming healthy was the goal, it was not meant to be the destination, it was the start of a life beyond my wildest dreams.  A life filled with Love, Lessons, and Discovery.  I discovered I was not meant to travel this road alone, I have a partner who supports my dreams and aspirations, and I support his.  Dave is my biggest cheerleader!

I am a healer, and I have a purpose on this planet, as does my Husband.  We are so excited to cheer each other on and travel this road together. I cannot wait to learn all the lessons the Holy Spirit has to teach me through this amazing relationship, and all the relationships I have been blessed with in this life.




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!




When someone hurts you, it is easy to want to retaliate. But remember, “Hurt people hurt people”.  Everyone is fighting a battle we know nothing about. “Love is the weapon of the future”. Fight hate with Love.




Hello!  I hope this QUICK blog finds you well.  I have had a lot on my plate lately, and I apologize that I have not had a chance to write lately.  I am getting married in less than two weeks!  It is a very exciting time for us, but very busy.

I was thinking how I am so very grateful that I am following this “Zehnderful Journey” of becoming “Holistically Healthy”, it has allowed me to keep up with all the blessings in my life. With school, wedding planning, homework, and all the regular stuff that life comes with.  Following my holistic practices has given me the gift of health so that I can sustain all of my activities. While my health has improved TREMENDOUSLY,  I am not 100%, I do have to pace myself and be sure to eat properly, hydrate and get plenty of rest, which I’m sure you know can be a challenge when you are on the go a lot.

The name of my business is “Holistically Healthy”.  It refers to Holistic Health.  What it means to me is being/becoming HEALTHY by holistic measures.  What does that mean?

We had to write an essay on that subject in school.  I had to think about it for a bit before I could properly answer, I would like you to think about what that means to you. So, for this blog, I would like to engage YOU, the reader by posing a question.  Instead of ME telling YOU what it means I would love to hear what holistic health means to you. I hope you will all participate. So, here it goes;


Cannot wait to read your responses!


Bare Necessities vs Self Actualization


“Be the Best You Can Be!”,  “Become Addicted to Constant and Never-Ending Self Improvement”, “It’s Not How Good You Are, It’s How Good You Want To Be”.  Don’t you just love motivational quotes?  It somehow speaks to our innermost self and cheers us on to BE BETTER!!  What does that look like for you?

I think that if you are reading this, or other wellness blogs and posts, you are looking for ways to improve yourself.  You are looking for tools to improve your “Mind, Body, and Spirit”.  I think we can agree that self-improvement is a never ending journey.  We learn and implement important wellness strategies such as proper nutrition, exercise, meditation, positive attitude, and we feel like it is all coming together. We feel healthier, slimmer, more focused, spiritually strong, we love that we are becoming a better version of ourselves. Then,  life takes a turn, we get busy, distracted, stressed, and we fall back into our old familiar patterns. “Inside all of us is this fragile warrior or warrioress for good. Though beaten down by greater odds, it always re-emerges to pull us back on course towards health and well-being, just as surely as we strive to align our eyes level with the horizon”(Arloski)

What is it that makes it so hard to stick with good habits?  Wouldn’t it be nice if we could just learn all this good stuff and stick with it, for good?  I think the truth is most people are not able to stick with a diet, or new exercise routine, etc 100% of the time unless they have a profound reason to do so. That reason may be that if you don’t, it will be to the detriment of your basic physiological needs.  That is the basis of Abraham Maslow’s theory “Hierarchy of  Needs”.  His belief and I would agree,  is that there is a hierarchy to self-actualization. Essentially, if a person is struggling with basic physiological needs, such as a person in poverty who is worried about where the next meal will come from, they cannot rise up to the next level (as seen in the pyramid).  Wherever we are in life, if we don’t have our basic needs met, we cannot achieve rising to the level of self-actualization.  However, as Maslow so profoundly stated, “Self Actualization is the intrinsic growth of what is already in the organism, or more accurately, of what the organism is”, we as human beings are that organism.  You have that desire, and you will strive towards it, knowingly or unknowingly.

As a nutrition coach, our goal is to coach someone towards higher levels of wellness, helping them to discover increasingly effective ways of getting their basic needs met. That is helping them do two things: Eliminate inadequacies and shortcomings from their lives  and meet their needs. It is important to understand that people who are conscious of their wide range of needs will set out to achieve them, here and now.

Maslows Worksheet

Take a moment and look at the above worksheet.  Perhaps a good place for you to start in working towards your permanent goal of optimal Mind, Body, Wellness, is to look at the pyramid and think about ways you are meeting these needs. By doing so I believe you can build a stronger foundation of wellness, on your way to achieving your higher purpose of Self Actualization.

Lastly, I would like to leave you with a thought. What is wellness?  Wellness is not just the absence of disease, it is living your life consciously in ways that improve your health and well-being. Constantly striving to strengthen the “Trinity to Wellness”, Your MIND, BODY, AND SPIRIT.




Do you believe in yourself? Do you have the confidence to pursue your dreams? Do you believe you can achieve ANYTHING you set your mind to? I certainly hope so.

Sometimes we get caught up in just “getting by”.  Life gets pretty hectic.  So many things to do just to get through each day. How do you move those dreams to reality?  Setting an INTENTION is the key to manifesting  the life you want. I think we can all agree, nothing worth having comes easy.  We have to apply ourselves to achieve greatness.  We are all worthy of greatness!

There are many steps you can, and should take in pursuing your goals. Here are a few

  • LIVE IN AN ATTITUDE OF GRATITUDE– It is so easy to look at all the things that are wrong in our lives. How about getting rid of that “stinkin thinkin”. Keep a gratitude journal. Every night simply write down all the things you have to be grateful for. It really puts things in perspective. No matter who you are, or what you have, you will struggle with problems, that’s life. I guarantee if you sit down and start writing all the blessings in your life, you WILL BECOME GRATEFUL. It will turn that frown upside down!
  • VISUALIZE LIVING YOUR DREAM- Imagery is a powerful tool. Spend just five minutes a day visualizing yourself living the life you always dreamed of. What does it look like? How does it feel to live the life of your dreams? Go deep. Think about where you are, who you are with, what are you doing.  Make it as real as possible.
  • CLEAR THE CLUTTER– When you are holding on to the old, , you will have no room e room for the new. Clear the clutter and make room for new blessings in your life. Make an effort to remove people, places and things that no longer serve you. Choose your relationships wisely, as you can only rise as high as your tribe!
  • LET GO OF EXPECTED OUTCOMES-You may think you know how your dreams might manifest themselves, but the Universe works in amazing ways. Don’t get caught up in a expecting a specific outcome, such as a your dating partner, dream job or home. Trust and faith are required here! Trust the Universal Higher Power to bring you unexpected surprises.
  • FEEL GOOD NOW– Don’t wait to be happy, enjoy today! Be happy NOW, be positive. Life is a journey, enjoy the ride!
  • LET GO OF THE PAST– Live in the moment. Don’t dwell on the past, it is done. We cannot change the past, but we can learn from the lessons of yesterday. Those lessons help shape the future we want. That also means letting go of worrying about the future. If you are doing the next right thing, you are doing all you can.
  • USE AFFIRMATIONS-Affirmations are a powerful tool to reprogram your subconscious mind. Writing down a list of empowering beliefs that empower your goals and dreams will bring them to life. Affirmations like; I AM ENOUGH, I AM STRONG, I AM LOVED, I AM DIVINELY GUIDED, I AM ON MY PATH TO GREATNESS, I AM PERFECT THE WAY THAT I AM. Make sure you feel them as you say them.
  • LIVE IT – Don’t wait,  dress for success now, put your best foot forward. If your dream is to find the love of your life, you have to get out there and meet people, socialize, date, live it up!  If you dream of traveling to foreign countries, start now by exploring your own city and attractions.
  • VISION BOARD– My favorite tool! Above is a picture of my recent vision board. A vision board is a visualization tool  used to build a collage of words and pictures that represent your goals and dreams. The best way to achieve your goals is to keep them at the top of your mind, so you’re always looking for ways to move yourself closer to them – a vision board is the perfect tool to help you do that. You can be as creative or as simple as you like. Recycle! Look for a used cork board at your local thrift store. (I used a picture frame I found at a thrift store) You can simply pin images of what you want to manifest to your board, when it manifests, simply remove it and put up a new goal. Keep a spot for your dreams that have manifested, it is very empowering when you see all your accomplishments pile up!