Archive for the “Adrenal Self-Health” Category

This is a series of focused information that will support you in attending to your Adrenal Health.

Signals of Adrenal Imbalance



Greetings and a warm welcome to Self-Health We are so pleased you are able to use our educational offerings in your personal journey to vibrant Self-Health!

The following are some quick ways for you to check into your body-talk. We have personally found that health is an inside job and that you are your very own best guide in this arena. Do you know of anyone else who is with you 24/7?

POSSIBLE signs of Adrenal fatigue:

Weakness, dizziness Increased perspiration Brown spots on skin
Chronic fatigue Bowel disorders Allergies/tendency towards asthma
Low blood pressure Poor circulation Weakness after colds/ Influenza
Nails that are weak with ridges Swollen ankles Muscular and.or nervous exhaustion
Tendency to hives Salt craving Respiratory imbalances

After reading a list like this, one might come away feeling exhausted. It might be better to make note of the ones that you have a tendency towards. This is only a partial list that is for your information and self-awareness. Adrenal health is a growing concern in our fast paced culture. A quick vacation or going to bed early for a few days CAN help your precious adrenals.  We are finding that a new lifestyle design is very beneficial in creating a greater adrenal equilibrium coupled with consistent nutrition and multi-system supplemental approaches.  See Essential Supplements

Thank you for taking a moment and asking your body which of these signs it is sincerely wanting you to pay attention to?

Then ask your body how you should proceed? We offer an easy, self-health approach to designing your own health-ful lifestyle that truly could change your life!

Just a thought!
© 2012 Self-Health Essentials LLC
All rights reserved

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 Want Adrenal Balance?                                      

As we all know it is what we do 80% of the time that gives us the results we seek or don’t seek in our lives. The 80/20 rule is probably pretty accurate.

So having said that the following pointers are just that…guidelines for the 80% part of our lives. I believe one reason we might experience adrenal burnout is because we want to do it all NOW. So as I share this list with you know you can not do it ALL now. Your body will so appreciate you slowly adding one or two of these lifestyle shifts a week or even a month. Allow them to become your habit before you add more.

Please make this a gentle, kind process for yourself and your body. This is truly about low-stress. If any of these create more stress for you, hold off on adding them to your life. Remember…make small action steps for they truly do add up exponentially.

Here we go. We will begin with the beneficial do’s:
  • Be in bed before 10:00 pm and sleep in until 9:00 am whenever possible.
  • Adrenals love breakfast and prefer it be eaten before 10:00 am consistently.
  • Increase your whole, organic vegetable and fruit consumption making them your new best friends.
  • Try adding a glass of water in the morning with 1/4 tsp of good salt (salt that is air dried and from the sea) stirring until it is completely dissolved. If you have an aversion to this much salt adjust according to taste. Ziquin offers a sea based liquid mineral called Nanomeds that I enjoy in my water
  • Laugh several times a day enjoying your return to adrenal balance.
  • Eliminate the things in your life that take away your energy.
  • Begin to believe in your ability to facilitate recovery.
  • By keeping a food diary or journal track which foods are energy robbers.
  • Each day do something that pleases you and makes you smile.
  • Take your nutritional supplements everyday. 
  • Eat an abundance of whole foods or foods that can be eaten the way Nature grows them.
  • Use your mind as the positive healing tool that it is.
  • Choo choo choo choo your food well.
  • Laugh each day as you make whatever lifestyle changes you need to make each day.
  • Always have breakfast.
  • Create low-stress choices for yourself in every potentially stressful situation then act on them.
  • Allow yourself to be patient with your recovery; it is the journey that counts.
We have shared the glass of salt water with many clients who are suffering from adrenal exhaustion. Each time they come back to us commenting on how this simple addition to their daily routine has changed not only their energy patterns but also their sleeping patterns.  They invariably went from low energy to improved energy; from insomnia to deep sleep. It is very important that you use only real, pure, quality salt that has been air dried.

This is a world of duality. So here are the lifestyle choices to gently let go of. Please begin to avoid:

  • Being harsh or negative with yourself.                                                                                                          
  • Staying up past 10:00 pm
  • Caffeine, sugar, alcohol, and white flour products.
  • Foods that are refined and processed.
  • If you have blood sugar imbalances, you may be assisted by staying away from sugar and fruit juices. Might be best to eat only whole fruit (all the co-factors are present) .
  • Feeling sorry for yourself.
  • Getting overtired or exhausted.
  • Coffee, even decaf.
  • Eating sweet fruits like dates and raisins.
  • Eating starchy carbohydrates by themselves (ex. Eating bread or pastas by themselves)
  • Foods that make you feel foggy in your thinking or pull your energy down in anyway.
  • Foods you are addicted to.
  • Skipping breakfast.
  • Pushing yourself beyond your reasonable limits.
  • Situations that are high-stress.

Please know that these are guidelines to get you started. By now you have consulted with your health care professional and are actively choosing Self-Health Essentials relevant to you and your lifestyle. Remember, who else is with you 24/7?

© 2012 Self-Health Essentials LLC

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 Easy Homemade Sauerkraut
For most of my life I have not enjoyed sauerkraut.                                  

Each time Robert would try a different recipe…I would assist him and after it was fermented take one bite then leave the batch for his lucky digestive system. You may or may not know that sauerkraut is really good for your entire body but particularly your digestive system.

One day we found sauerkraut at a Health Food Store that I really liked. I liked the taste as well as the texture. We decided to create our own version of the concoction. We decided to use our Champion juicer to grind the green cabbage into fine pieces instead of the food processor. We found that the finer pieces fermented quite easily.

So now I love sauerkraut our way. I share this recipe with you so you can bless your digestive system with a wonderfully tasty and beneficial fermented food. YUM!

     Robert and Tessa’s Easy Sauerkraut
3 heads of organic cabbage (about 5 lbs)
2-3 Tablespoons of Celtic or air-dried sea salt (or not)

Chop your organic green cabbage up so it will fit into your juicer.

Juice it.  Save the pulp.

Mix the pulp and juice and salt.
Place in a crock, covering snugly with a lid or plate that just fits inside the crock. Tamp down to pack kraut. Best to place a heavy object on cover to hold it in place. This also keeps the cabbage in the brine. Now cover the whole thing with a towel and place in an unobtrusive corner of the kitchen.

The beauty of juicing the cabbage is you have created the brine quite easily. If the cabbage is not covered by the juice (it should be) add water until the cabbage is covered; then let it ferment for 6-7 days. May take less time with this juicing step.

Mix and put into clean, glass jars with lids.
Put in refrigerator and enjoy.

We use our sauerkraut on many many many things…salads are my personal favorite. With a little organic extra virgin olive oil, the taste is quite wonderful replacing salad dressings.  You can add other vegetables, fruits, herbs or spices. I encourage you to start simply then explore your organic vegetable section of your market to personalize your sauerkraut.

Can you believe I am saying this?
Yours in Self-Health!
PS We will be sharing some articles on the self-healthy benefits of eating fermented foods shortly!
References: Wild Fermentation, The Flavor, nutrition, and craft of live-culture Foods by Sandor Ellix Katz
                      ISBN 1-931498-23-7
©2012 Self-Health Essentials LLC

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Adrenal Vitality Soup 
Get out your favorite medium size soup pan.

This soup is wonderfully simple and can be made at the last minute with the proper ingredients gathered.

Pour into your pot a quart of Organic chicken broth
A large can of Organic Tomatoes diced
Add 2 heaping handfuls of organic frozen green beans
Slice 2 large or 3 med organic zucchinis
Slice 1 large or 2 small whole red onions

 Slice 4 sticks of organic celery

Gently put all these ingredients into your pot
Stir; Heat up till the broth bubbles.
Cover the pan and turn off the heat.

Let your soup sit on the burner and in about 25 minutes you will have a wonderfully nutritious and easily absorbed soup.

This soup is designed to have the veggies soft. No worries here.


It is best to leave this soup unseasoned except for salt.

Yes, believe it or not, salt is your adrenals friend. Please make sure your salt is air-dried and from the sea.


Each ingredient is synergistically combined to create a truly healthy meal for your adrenals as well as your liver. And because you took your time in preparing it and smiled a lot as you so efficiently placed the veggies in the pot and it only took a few minutes; you created a low stress meal in a low stress environment that also goes along way to vitalizing your adrenals.


© 2011 Self-Health Essentials LLC


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What to Avoid to attain Adrenal Well-Being


As you know you are a very intricate being. Between physics and medicine, we have constant reminders that the interplay between our Mind and Body is constant and much more active then we might truly understand.

The following lifestyle experiences are offered to support you in the inner inquiry with the sincere knowing that most of these are within your personal parameters of perception and action to re-design. Ask us how?

  • Poor Food and drinks as stimulants (sugar, caffeine, excessive carbohydrate)
  • Trying to be perfect
  • Staying up late even when fatigued and therefore lack of deep restorative sleep
  • Staying in situations that are no-win (for example: double binds)
  • Being consistently in a position of powerlessness
  • Poor food choices
  • Lack of enjoyable and replenishing activities
  • Constantly driving oneself
  • Over exercising
  • Environmental toxins
  • Relationship turmoil
  • Skipping meals

You will note that many of these circumstances involve how we might create our relationships. These relationships seem to encompass every interaction we have with our outside world. Do these interactions have our bodies constantly in a fight or flight mode?

This is a very subtle awareness. By that we mean that when one is interacting in a relationship with self or another, we are very unlikely to have the awareness in that moment of the potential physiological consequences, often until it is too late.

For example, you are late for an appointment and instead of pushing yourself out the door in a flight mode perhaps calling ahead to have a more calming drive time would be a good self-health alternative?  Would this simple action step begin to layer off some of the “external” stimulants our lifestyles can produce for us? Would this simple step begin to re-design a more favorable wellness approach for your adrenal system? Could this step save you a cold or flu episode in the near future?

Research is showing the strong relationship between the emotions and emotional wisdom and their affect on the health of the body. This plus the importance of consistent whole food nutrition and supplementation is being supported everyday in new reasearch. It often takes a multi-faceted approach to support our bodies in creating a new homeostatic way of relating to itself.

Please take a moment to wonder about your personal relationship with yourself and your body. This might be a very good list to play with and give another look at in a few weeks time. This would allow you to gently anchor the possible cause with effect of some of your lifestyle realities.

Thank you for enjoying our educational offerings!

 © 2011 Self-Health Essentials LLC

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Adrenal Self-Healthy Nutrition

We have come to truly understand the significance of our daily intake of whole food nutrition and basic foundational nutrient supplementation. Your adrenals are on the clock. This clock is one that is timed to the light of day.

From sunrise to sunset your adrenals are monitoring and adjusting your energy levels based on natural cycles. Your body needs you to be consistent in your timing of when you eat and what you eat and how you eat. We would like to share with you some general guidelines for nutritional adrenal support. Please know that we will be updating and expanding this information often.  En~joy!

  • It is always best to eat a wide variety of whole, organic, minimally processed foods. This is body wisdom for all of our systems.
  • It is recommend that one who desires to step out of adrenal exhaustion to eat a fat, protein and carbohydrate source with every meal.
  • You will greatly benefit from eating lots of vegetables with each meal…especially ones that are brightly colored..
  • If you can, avoid fruit in the morning. Experiment with having these potassium rich foods a little later in the day?
  • Mixing 1-2 Tbs of Essential Oils into your grains or vegetables on a daily basis will certainly bring a smile to you adrenals. ( Learn about Macadamia Nut, Kukai Nut and Black Current seed Essential Fatty Acid Blend, that really makes the veggies sing and also supports your Adrenals wonderfully)
  • Eat the best quality food you can afford. Some would say that this is a Self-Health Essential in all facets of your wellness. As you know, your food becomes you!
  • For those with moderate to severe adrenal depletion, increasing your protein intake and decreasing the whole grains and fruit from your food plan will better serve you. Please know that as you make these simple shifts your body will respond. How quickly is truly a personal experience, is it not? Patience is a gentle herb that will do wonders for your adrenal replenishment.
  • A consistent whole food nutritional lifestyle will really help your adrenals. We have also found  that for an already deficient body, we benefit greatly by adding low-stress supplements that are easily absorbed and created to replenish a body that has little extra energy to use for breaking down nutrients. 

We highly recommend that as with any general guideline you go within your own reference systems and carefully choose the foods that are best for you!

This inner reference system is one that we develop with intention, skill and sometimes guidance. It is our sincere wish for your Self-Health; that with these educational offerings you will develop your own personal Self-Health guidance system, this could be a health essential!

© 2012 Self-Health Essentials LLC

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Nutritional Solutions for Mood Disorders and Depression Part I


Did you know that it is our brain that makes us distinctly human? It is the basis of our emotions, memories, behaviors and moods. Because of our brain, we can read, write, compose and appreciate music, communicate with others and plan for the future. A balanced brain is the foundation for a life that is happier, more satisfying and one that can sustain healthy aging.  In this article we are looking at the importance of balancing lifestyle with nutrition to support each of us in a healthful approach to mood disorders.


Researchers believe most mood disorders are caused by complex chemical imbalances in the brain. The body responds to all sorts of factors both internally and externally from the thoughts we think to the kinds of foods we put into our body. In the field of nutritional science, we are looking for the most natural ways to support and balance those conditions using diet, supplementation, mind-body exercises and creative relaxation techniques.

Each year, almost 44 million Americans experience a mood disorder. 7-14% of children will experience an episode of major depression before the age of 15. While 20-30% of adult bipolar patients report their first episode during their 20s. Almost everybody will be challenged by depression at some point in their life. Research is showing that children are even more impacted by mood disorders than ever before. Statistics are showing pre-schoolers are the fastest-growing market for antidepressants. At least four percent of preschoolers — over a million children– are considered clinically depressed.

There are two primary classifications for mood disorders. They are bi-polar (also known as manic-depression) and depression alone.

Symptoms of Depression can include:                                                              

Sadness Difficulty Sleeping
Fatigue Hopelessness
Despair Sense of Inferiority
Dejection Exaggerated Guilt
Changes in Appetite Feelings of Incompetence
Loss of Interest Inability to function effectively

The second classification is Bi-Polar. It includes all of what is listed above with these following signs added:

Rapid, unpredictable emotional changes
Racing thoughts, flights of ideas
Increased interest in activities, overspending
Over-inflated self-esteem
Poor judgment

What Can I do?





  1. Create a plan, which works on changing your depression that includes: nutrition and dietary supplements, exercise and learning more about how to reduce stress and cortisol levels by more rest.
  2. It’s important to realize that rest does not need to mean deep sleep. Listening to relaxing tapes or watching fish in a bowl can be restful. People with active mood disorders may need more rest because of the exhaustion from the emotions.
  3. Breathing exercises are also very effective in bringing down anxiety or lowering tension and stress.
  4. As a dietary strategy, one can use the Ziquin products as part of a nutritional plan for people who are challenged by mood swings and stress. The Mind and Body Tonic, EFA Complete and All Xymatic are foundational to finding balance between mind and body health. They can be useful in balancing the blood sugar, which helps people to stabilize cravings for sugar, feelings of irritability and loss of confidence.  It is important to keep nourishing the body since most people who suffer from depression will stop eating or eat too much of the wrong foods. Eating too many carbohydrates, sweets, caffeine drinks, drugs or alcohol can imbalance the brain. In the Mind and Body Tonic the vitamin B and D help to produce serotonin and melatonin which support the body to rest and relieve distress.

© Self-Health Essentials LLC 2012


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 Can hidden emotions affect your health?

Hello, This is Tessa writing you today. I just had the honor of facilitating a distance session with a young mother and her daughter. I feel so very privileged to be a part of someone’s personal steps in transformational evolution.

May I share a bit with you about my perceptions?

I have been experiencing personal transformational evolution for decades through personal work as well as group work facilitated by gifted instructors. I discovered long ago that if I did not attend to my emotional ‘baggage’ I would find life on Earth a bit uncomfortable. In my session work with clients I have also observed the results of ignoring or pretending the emotional traumas are not there.

Please know I do not hold a degree in counseling or psychology. I have earned my abilities through years of personal work and client support work. I have always been perceptive in ‘emotional’ language and have developed my own set of capacities and information base called Self-Health Essentials ie S.H.E.  I have tested this system and I trust it.

I have long held that I my clients are my very best teachers.

Today’s session once again showed me the significant blessings that are contained in S.H.E. distance session work. This young mother not only released emotional patterns that had been with her since childhood and before but also assisted her 4-year-old daughter in releasing hers patterns. She saw threw a real life experience how some old emotional patterns that she had released in her last session of S.H.E. were mirrored back to her in her daughter. Before her session with Self-Health Energetics she could not perceive the pattern. When it was gone, her new open clarity made it so very evident and gave her tools with which to free her young daughter before she too created a lifetime of being the effect of that limiting emotional perception.

My client shared some of her physical sensations as she allowed herself to 'feel' emotional patterns that had kept her ' boxed in ' all of her life. She mentioned nausea, hyper-ventilation, chest pain and vertigo.  Each of these are listed as 'symptoms' in many illnesses. Research has shown how trapped emotions can lower the immune function, create symptoms like allergies, exhausted adrenal function, mood disorders, affect blood sugar, affect headaches and body aches. She noted that in the past she would not have been able to move when these 'symptoms' appeared. Now she not only moved but was able to experience a profound interaction.  She embraced an opportunity and expanded her life choices because of it. How useful is that?                                                    

I am simply thrilled for her! I am indeed blessed to have gathered so many energetic ‘tools’ that have gone into creating Self-Health Energetics. I consistently use them on myself. I KNOW people CAN change their lives, their health, their world, for I have done it myself.

I remember a teacher sharing the phrase…'emotion is energy in motion'…I am reminded that as one shifts an emotion and releases emotional traumas and emotional walls that in a split second the energy in motion moves new possibilities into not only their life but also each life that they touch. Our world is quantum and holographic.

But more about that later!
What Else Is Possible Now?
©2012 Self-Health Essentials LLC









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Nutritional Solutions for Depression and Mood Disorders Part II

Depression and mood disorders are characterized by extreme feelings. These feelings can include feelings of dejection, sadness, and emptiness. Symptoms can include poor appetite accompanied by inadequate diet and weight loss, or increased appetite with weight gain: insomnia or excess sleep; changes in usual activities; loss of interest; fatigue; loss of concentration and feelings of worthlessness or inappropriate guilt.

In certain cases depression is indeed appropriate to a life event. To be diagnosed as depression, the depressed state must  be experienced for at least one month and should be defined as inappropriate to one’s life’s events. The causes of depression are categorized as psychological, sociological, biochemical or physiological. Specifically, they can include an overreaction to one's life’s events or to stress, lack of sunlight during the winter months (Seasonal Affective Disorder), poor diet, nutritional deficiencies, hormonal imbalances, allergies, environmental and microbial factors or any serious physical disorder.

Good nutrition is a vital part to appropriate psychiatric care. Studies have shown that nutrients can profoundly influence biochemistry and brain activity. Among nutritionally oriented doctors, it is believed that diet is often the cause of depression and that our Western diet –which emphasizes junk food, snacking, processed foods and poor eating styles- is the primary contributor to mood disorders.

Some Nutritional Lifestyle Suggestions

vAvoid Caffeine and sugar. Research is showing many individuals experience a wonderful lift emotionally after eliminating caffeine and sugar from their diets.

vIncrease your consumption of tryptophan-rich foods. L-tryptophan is an amino acid that essentially is responsible for the production of serotonin, which is the part of our brain chemistry that can elevate mood and assist in normal sleep. Research has shown that in depressed individuals, the transportation of tryptophan maybe inhibited. A complex carbohydrate rich meal has been shown to facilitate the body’s ability to absorb tryptophan. Some tryptophan rich foods include turkey,raw  milk, bananas, figs, and dates.

vAvoid over processed and rancid fats. Bad fats can inhibit the synthesis of neurotransmitters in the brain,and can cause the blood cells to clump together resulting in poor circulation to the brain. On the other hand, healthy fats, like organic extra virgin olive oil, organic virgin coconut oil, raw organic butter and avocados ensure vascular flexibility and improved circulation.

Eating quality proteins that contain essential fatty acids can increase alertness. Some foods that contain essential fatty acids are wild caught salmon, sardines, organic almonds and sunflower seeds. Please make these organic whenever possible.

vIncrease your exercise. We keep hearing that gentle exercise done 3-4 times a week will make a great deal of difference in one’s ability to balance a mood disorder. Studies show a decrease in depression with an increase in movement and exercise.

vStudies have also shown the benefits of appropriate supplementation with whole food vitamins, systemic enzymes, Essential Fatty Acids and minerals. Why Ziquin

Some food sources that are rich in nutrients to support balance moods and healthy out look on life include:
vSpinach and Kale- source of folic acid, Vitamin B6, Vitamin C and calcium
vSweet peppers- source of Vitamin B6
vBroccoli- source of folic acid, riboflavin, Vitamin C, and calcium
vParsley- source of potassium, magnesium, Vitamin C, and riboflavin

We at Self-Health Essentials support you in making these simple action steps in gaining balance and peace of mind. Please know this information is not intended as a substitute for consulting with your health care provider.These are suggestions to begin as you gather your many resources.

We wish you much success in your Self-Health journey.
© Self-Health Essentials LLC 2009

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"Massage and movement stimulates circulation. Life is in the blood. The body repairs itself when it is functioning optimally. Increased circulation enhances youthfulness and vitality. Everyone needs massage and movement on a regular consistent basis to be optimally healthy. " author unknown

I wanted to share this quote with you because there is so much truth in it. There are as many types of massage as there are massage therapists.Individual and unique yet with common threads running throughout the modality called therapeutic massage.  It simply is one of the best ways to support your precious body in true wellness.

Let’s look at some information about the benefits of massage and movement….
Physical and mental oxygenation through movement and massage can increase  your energy and focus, can raise your metabolic rate, can improve your blood circulation and can activate your lymphatic system’s detoxification.

The mind moves into alertness and mental focus. Your natural chi or life force energy, can be stimulated and enhanced. It can help eliminate stress.

The brain can also move into an Alpha state which thereby creates a peaceful, meditative state of calmness, mind/body healing and wellness. Often after massage or meditative movement we can find ourselves in an altered state.

Movement of your body  can  create cellular oxygenation allowing:
  •  Reduction in muscle soreness, tension, stiffness, body aches and pains.
  • Improved flexibility of muscles and joints, more limber – spinal alignment.
  •  Improved function and regulation of internal organs and body systems.
  •  Improved circulation of the blood – activated lymph drainage and detoxification.
  •  Alleviation of stress related conditions – headaches, anxiety, depression.
  •  The brain shifts into a relaxed Alpha brainwave state – mental focus.
  • Steady weight loss correction if under or over weight, or menopausal (plus diet adjustment).
  • Sound, restful sleep – increased energy, a wonderful sense of well-being.

These are just a few of the benefits one can receive from consistent movement and massage.

If you have never received a massage or do not have gentle movement built into your daily life, please consider exploring this wonderful modality.



©2012 Self-Health Essentials LLC

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Please Note!

Self-Health Essentials LLC suggests a way of life for reaching and maintaining peak health. It is based on the best of the latest research and the best of the time-tested methods. Although the medical profession encourages us to take more responsibility for our health, seeking wellness should be done in cooperation with a doctor. More and more physicians are becoming aware of the benefits to be derived from preventive methods, among them optimal nutrition. Self-Health Essentials LLC and information on this site is not to be considered a prescription. You are unique. You have your own set of individual variations-physical, mental, and emotional. Only the doctor who knows, examines, and treats you can prescribe for you. For this reason, the authors, writers and researchers of Self-Health Essentials LLC cannot take medical or legal responsibility of having the contents of this website considered a prescription for anyone.