Understanding the Depths of Depression I felt like I was in a glass case—able to see out, but certain that no one could see in. My body ached, and my depression had taken me to new lows. The more I tried to hide my pain from myself and others, the worse it became. I knew that people around me sensed something was off. Yet, without acknowledging it, we all pretended everything was fine. At one point, I found myself begging for help. I asked to be hospitalized because the pain

The sadness began to dominate, the phobias started to prevail, and a sense of helplessness in my environment set in. Usually people with anxiety disorders hide it well, although in their minds they think everyone can tell. The fear of everyone looking at them when near other people is overwhelming. Anxiety disorders are the most common mental illness in the U.S., affecting 40 million adults in the United States age 18 and older (18% of U.S. population). Anxiety disorders dev

Who knew I’d end up in the emergency room, wondering if I’d had a stroke—or worse? For the past eight months, starting last May, I relied on a nasal spray to survive those frustrating moments when my nasal passages decided to take a break from their usual functioning. The panic that washes over me when I can’t breathe through my nose is overwhelming, making it hard to focus on anything else. The nasal spray quickly became my trusted companion, offering immediate relief and th

Self-Help is probably one of the most solicited topics across all mediums. Amongst all the recommendations I've received - here are 10 books that stuck with me and I actually would recommend to someone else feeling lost or unable to move forward from their current chapter. Just remember - self-help books are not a "how-to", they are suggestions to help you find your own path. The 20-Something Guide to Getting it Together by Mary Traina Wellth - How I Built A Life, Not a Resu

Start With the Basics: Your Weight Your weight is more than a number — it’s a guideline that shows where your body is today and where you want it to go. Tips for tracking weight: Weigh yourself at the same time each day , preferably in the morning. Don’t obsess over one number — give yourself a range of 1–3 pounds . Remember, weight naturally fluctuates due to water retention, sodium, stress, and exercise. Record your progress: Current weight: __________ Date: ________ Standa

Boost Your Magnesium the Easy Way Magnesium is essential for our health, but sometimes oral supplements can upset the stomach or just feel inconvenient. The best way to increase your magnesium levels? Through the skin. Our body’s largest organ—the skin—is the perfect route for transdermal magnesium therapy . Products like magnesium oil, gel, lotion, and bath flakes are designed to bypass the gastrointestinal tract, delivering magnesium directly into your cells for rapid absor

Making Lasting Changes Takes Time Changing your lifestyle isn’t about overnight miracles. It takes planning, patience, and understanding that transformation is a process.  Everyone has a goal when starting a fitness program, so be gentle with yourself—progress is not always linear, but every step counts. Here are 10 tips to guide your journey: 1. Fill Your Plate with Whole Foods Whole foods provide fiber, vitamins, and minerals —essential for fueling your body. Prioritize fru

Understanding Dietary Supplements Since becoming a Nutrition Consultant, one of the most common questions I get is: “What supplements should I take?” As Donna Porter, RD PhD, from the Congressional Research Service notes: “You can call anything a dietary supplement, even something you grow in your backyard.” Many people take supplements as an insurance policy  against poor diet choices. While multivitamins and mineral supplements may fill some nutrition gaps, they cannot make

Wouldn’t it be amazing if we could step out of the shower and come out a few pounds lighter? Just imagine washing all that pizza away! The truth is, excess weight isn’t always fat . Have you noticed that when starting a diet, the first five pounds seem to melt away faster than the rest? That’s often water weight . When your body feels puffy or squishy, it may be holding onto fluids. Why Water Matters Water is an essential nutrient —we need it to sustain life. Depending on age

We’ve all heard it— boost your metabolism!  You want it, now it’s time to put it into action. The secret ingredient isn’t a magic pill—it’s you  and your willingness to take steps toward a healthier, more energetic body. Here are 8 amazing tips  to help rev up your metabolism: 1. Do Cardiovascular Exercise Engage in 20–60 minutes  of cardio—power walking, jogging, cycling, aerobics, kickboxing, boxing, swimming, or any activity that gets your heart pumping— 4–6 times per week

If your doctor has ever diagnosed you with anything ending in “itis,” inflammation is involved. Inflammation is the number one reason people visit a doctor. Whether you’re experiencing pain or not, inflammation can show up as puffiness or discomfort. Alongside proper medical care, incorporating anti-inflammatory foods  into your diet can help your body heal and reduce inflammation naturally. Top Anti-Inflammatory Foods Kelp Kelp contains a complex carbohydrate that acts as a

Vitamin D has been the star of the supplement world for years now — and for good reason. You’ve probably seen it pop up in every wellness article, ad, and morning show segment telling you to get your sunshine vitamin . But what’s the big deal about it, really? And how do you know if you’re getting enough? Let’s break down the sunny side of this vital nutrient — and what can mess with your levels more than you think. 🌎 Six Essential Factors That Influence Your Vitamin D Level

Cortisol control Stress is a normal part of life — but when it becomes constant, your body stays in overdrive. That’s when cortisol , the body’s primary stress hormone, takes center stage. Cortisol is produced by your adrenal glands and plays a vital role in how your body responds to stress. At normal levels, it helps regulate metabolism, reduce inflammation, and control your sleep-wake cycle. But when stress becomes chronic, cortisol levels remain high for too long  — and th

“Be who you are and say what you feel because those who mind don't matter, and those who matter don't mind.”— Dr. Seuss We’re surrounded by self-help quotes these days — scrolling through social media can feel like an endless parade of positivity with a side of pressure. There’s “Live your best life,” “Choose joy,”  and “Good vibes only.” But let’s be honest — it can all make your head spin. Then, there’s this one from Steve Jobs: “Your time is limited, so don't waste it livi