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New Insomnia Solutions


If you are suffering from insomnia, you understand how the sleepless nights can be frustrating.  You get it when I mention feeling like a zombie in the morning, and dragging yourself all day long.  Not getting 6-8 hours of REM sleep effects every aspect of your life.


Luckily, there are some great solutions that you may not know about.


But first, I think it is important to talk about the mental and emotional aspect of insomnia.  Insomnia is usually the last symptom in a stress response.  After a long bout of stress or life changes, the mind can have a hard time shutting off.  This is usually due to cortisol (our stress hormone) and a brain that has been wired for stress.  The first step in battling insomnia is to look at your life from a new perspective. 

  • Are you doing things that you don’t like doing? 
  • Are you a people pleaser?
  • Do you over extend yourself to meet deadlines? 

Insomnia is a symptom that should prompt you to re-evaluate your life.  Not only should you re-evaluate your life, but re-training your brain to slip into the healing and relaxation response is necessary. 


There are two kinds of insomnia.  The kind where you can’t seem to fall asleep no matter what you do, and the kind where you fall asleep but wake up frequently. 


Frequent waking can be a sign of high blood sugar or hypoglycemia, too much alcohol, caffeine, spicy foods and even stress. It can also be a sign that you are deficient in minerals like chromium, vanadium and manganese and other nutrients.  A deficiency in these minerals can cause you to wake every few hours with a hard time falling back asleep.


Then there is the “happy hormone” serotonin, which is a hormone that is a precursor to melatonin.  You make serotonin from the amino acid tryptophan.  But, when you are stressed for an extended period of time, serotonin depletion can happen. 


Did you know that 95% of serotonin is made in the gut?  Because the gut and brain are so closely linked, both stress and poor diet can lower serotonin. 


There are literally dozens of studies that show low serotonin and tryptophan levels lead to insomnia.  Some of the symptoms of low serotonin are waking feeling unrested, inability to stay asleep after getting there, and lying awake all night.


For many years now, studies have proven that the amino acid tryptophan (which is a precursor to serotonin), produces great sleep.  In fact, it has been shown to improve mental clarity in the day.  It can also be helpful for depression, pms, fibromyalgia, and anxiety as well as carbohydrate cravings and alcoholism.


Recently, I have learned through Functional Medicine that zinc or B6 deficiency can lead to insomnia. When you are deficient in B6, it can literally keep you awake all night.  Or, low zinc can cause a B6 conversion issue, which is needed to make more tryptophan and serotonin. 




1 . De-stress – Try to turn off all electronics an hour before bed.  Meditate and deep breathe.  Both of these techniques have been shown to reduce the stress response in the brain. You can also try to laugh more during the day.  Laughter will help to reduce over all stress.  Lastly, re-evaluate your life and make sure you are leading from your heart not your head.


2. Stay away from PLASTICS – Too many plastics in your body lowers zinc.  Zinc is needed to convert B6 to an active form to produce tryptophan and serotonin.  So, Cut Plastics Out!


Buy Zinc


3. Optimize your gut health – 95% of serotonin is made in your gut.  If you have gas and bloating, alternating constipation and diarrhea, indigestion etc. The chances of curing your insomnia are not high.  Make sure you are eating whole foods, cutting out sugar, alcohol, caffeine, wheat and all gmo foods, corn and corn derivatives and soy.  Contact a good practitioner to help put a plan together for yourself.  I can certainly help!


4. Optimize your minerals – Make sure you are eating foods and even supplementing with a good multi-mineral.  Healthy chromium, vanadium and manganese help prevent blood sugar imbalances and frequent wake up. 


5. Eat plenty of B Vitamin rich foods -  You can increase B Vitamins using foods like nutritional yeast, nuts and seeds, fish, chicken, meat, eggs etc. 


6. Try out Tryptophan or 5-HTP – These are supplements that are a precursor to serotonin.  Serotonin is a precursor to melatonin which is our sleep hormone. 


Buy Trytophan

Buy 5-HTP


*I should mention that if you are on SSRI’s or anti-depressants you should not supplement with Tryptophan or serotonin as they interact.  *


*Of course, you should not start any new supplement or health regime without contacting your doctor. 


There are so many root causes to insomnia! If you would like help to get to the root of your insomnia along with a health protocol, contact me!


     Click here to contact Keri Dennis-Fulmore

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The Most Important Thing I Did To Facilitate My Healing!


One of the things that came up for me on my journey to wellness was a lot of fear in trusting new things. 

  • Would this new treatment make me better or worse? 
  • Could I handle the changes if they were not favourable? 
  • Did this person really know what they were doing to treat me properly?

What I didn’t realize was this way of thinking was the wrong approach entirely.  I was living in fight or flight.  I was living in a fear-based mindset.  I expected the worst, so I would not have the rug pulled out from under me.


With every new treatment I had oodles of hope, but deep down I was scared of the outcome.  At a core level I didn’t think it would work.


This way of thinking never brought me the right therapies or the right environment for healing.  All it brought me was more fear, more pain and even more of what I didn’t want in my life….  STRESS!


Did you know that this type of negative thinking, also called ‘worse case scenario thinking’ is seen and felt as stress to the body?


Stress is not something you want to be dancing with on a daily basis.  Chronic stress will NEVER open you up to Health and Healing.  It actually creates the opposite effect.  


It took me a long time to realize that I was blocking my own healing by the way I was thinking. 


I was causing myself stress!


Stress and Healing


The funny thing about stress is that people often do not even realize that they are stressed!


I didn’t. 


I was happy with my career, my family life, my marriage, my life seemed flawless at the time!


So, if someone asked me if I was stressed, I would have said no.  I loved my life.


I had no idea that my own thoughts, my innermost darkest thoughts, that played around in my mind day after day could be causing so much turmoil for my body.

I was a ‘worst-case scenario thinker.’ 


Even worse than that, I was hard on myself.  I didn’t except myself for what I was.  I didn’t love every inch of myself.  Instead, I judged myself everyday. 


When constantly thinking that the other shoe is going to drop, or wishing for something better than what's there, it causes a huge amount of stress to the body.


I found that De-Stressing and checking in with myself everyday was paramount for my healing.


4 Simple De-stressing Techniques for Self-Healing.


1. Check Your Thoughts – If you are prone to worry and fortune telling about the outcome of your health and future, there are simple techniques.  I found that when I had a fearful thought or worry, I stopped and asked myself, "I am 100 percent sure that what I am thinking is true?"  


If the answer is "no," I let it go.  Unless you are sure of the outcome, don’t give it energy.  I have also found that asking myself, “Will this matter tomorrow?” Is just as important. 


If what you are worrying about will not matter tomorrow, what is the point about stressing about it?  Be sure that what you are giving your energy to is worth it!


2. Meditate and Deep Breathing – Meditation and inner reflection is really important for self-healing.  Your body has all of the answers that you need when it comes to healing.  Taking the time to get quiet with yourself to ask your body why you are having a certain problem is important.  With practice you will hear your inner voice and it will 'no doubt' guide you to healing.  So don’t forget to ask!


Deep Breathing is just as important   A deep breathe lets your body know that you are relaxed and there's nothing to worry about.  It also engages your parasympathetic healing response.  This is the opposite of your stress response.  Because stress is the number one cause of most health issues, deep breathing is essential.


3. Positive Reinforcement – It does a body no good to think judgemental or hurtful thoughts towards one’s self.  It is important to stop negative self -sabotaging thoughts in their tracks and reinforce it with a positive statement.  This tells your brain that you are not stressed and everything is ok.

4. Do Something Joyful – Most people can get really caught up in their health issues.  It can bring about melancholy, depression and even anger.  It is important to counter act those feelings with joy. 


Did you know that laughter heals? Or that a smile, even if faked can release feel good hormones in your body.  Feel good hormones are what you need to heal.  Watch a comedy, do laughter yoga, smell some flowers, call a good friend, or simply think about something that brought you joy (really visualize it).


These are just a few techniques to get your started.  Doing them on a daily basis will help to increase your vibration, keep your body out of stress, and keep your moods positive.  It can even heal.  When your vibrating at a higher frequency, you attract all that you need to be well.

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Can YOU Self Heal? Find Out How I did it.

Have you ever wondered if SELF HEALING was possible for YOU?  


Perhaps you have read stories of miraculous healings in other people.  


I too wondered the same thing when my life turned upside down.  I was doing great.  I was eating all the right foods, exercising, loving my children, had a loving husband, but I learned that wasn't enough. 


One day suddenly out of nowhere I found myself in the 'dark night of the soul', or a very tomultuous health storm.  I was crippled with head to toe pain, burning, shaking, tremors and crippled posture.  I could barely get out of bed, let alone take care of my kids.  Doctor's told me I was normal and there was nothing wrong with me.  I had lost all hope.  


I didn't believe healing could happen to me, that is until I decided to take my power back.  Until I decided to take healing into my own hands.  


Find out what I did to heal my body in video below......  and what you can do to!


You are more powerful than you could ever imagine and if I can do it, so can you!


Self Healing Video



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Natural Solutions for Seasonal Allergies


You might be wondering why the heck I am doing writing about SEASONAL ALLERGIES at the beginning of February. 


I mean the snow is still on the ground in most of the northern hemisphere.  Seasonal Allergies don’t start for at least another 6-8 weeks depending on where you live, so why think about it now?


Well, what if I told you that you could begin now to prevent symptoms and even heal the root cause.


Ok, you would have to take action, but still, wouldn’t it be worth it?


First, let's talk about what causes Seasonal Allergies?


It has been said that everything begins in the GUT, and this could not be closer to the truth when it comes to Allergies.


Almost everyone I have personally worked with that has any kind of allergies also had what is known as a LEAK GUT. 


Leaky What?


You probably have heard this term a few dozen times by now as everyone is talking about it and the information is everywhere.  


But, in a nutshell, Leaky Gut starts with the tight junctions in your Gut becoming porous.  In other words, poor diet, stress, medications, among other things have slowly worn away little tiny holes in your gut wall. 


This is a bad place to be, as now little food particles, toxins like bad bacteria and viruses, candida can leak into your bloodstream by way of these porous tight junctions.  


This essentially creates a ton of work for the immune system.  Now the immune system is over burdened with TOXINS.  Furthermore coupled with daily life stress and because it is overburdened, when you now get exposed to grasses, pollens, dust etc, an immune system hyper-reaction takes place (Allergic Reaction).


The answer to all of this is to focus on your digestive tract, cleanse out toxic build up and de-stress, so your immune system can calm down.


Where to Begin?


The very first place to start is with your DIET.  If you suffer from Allergies you must eat a Clean Diet. 


I always suggest beginning with a diet to help heal your digestive system. 


This means that you should definitely be eating a whole foods diet that does not contain anything out of a box or package.  Your diet should contain a plethora of vegetables, fruits, healthy fats like avocado, grassfed butter, coconut oil, lean protein and nuts and seeds that have been refridgerated (nuts on the shelf have usually grown mold by the time you get them). 


I often tell people to avoid all gluten, sugar, alcohol, caffeine, corn, soy, dairy, and most grains with the exception of Quinoa.  Grains can be quite inflammatory for people and it is a nice break for your body to help it clean out some stored toxins.




Foods to Eat for First 6 Weeks:
  • Quinoa
  • Millet
  • Green Vegetables
  • Low Glycemic Fruits like berries and apples
  • Lean Protein (if you eat meat make sure it is grassfed, organic and ethically raised)
  • Healthy fats like grass-fed butter, avocado, fish oils, extra virgin organic cold pressed olive oil, coconut oil, etc
  • Root Vegetables like beets, carrots, squash and yams (sorry white potato is not recommended)
  • Lentils (no other beans in the beginning)
  • Homemade bone broth (very healing for the gut)
Do Not Eat these Foods for First 6 weeks:
  • No Corn
  • No Gluten or grains other than the ones on the allowed list (remember grains can be inflammatory and we want to bring down inflammation)
  • No sugar
  • No Alcohol
  • No Caffeine (caffeine creates inflammation by taxing the adrenal glands)
  • No Soy
  • No vegetable oils
  • No margarine
  • Nothing from a package or processed
  • No pasta (although zucchini noodles make great pasta)
  • No dairy (for the first 6 weeks only grass-fed butter is suggested)

After the first 6 weeks, you can slowly add in one food at a time and notice how it makes you feel.  I would suggest excluding gluten and packaged processed foods indefinitely and keeping sugar to a minimum.


If you add back in a food and notice any reactions, continue with the diet longer.  It can take a good year to completely heal the gut.


While you are healing your digestive tract you can begin supplementing to deal with histamine, inflammation and your immune system.

My Supplement Suggestions:
  • Quercetin – This supplement is a wonderful gut healer.  Not only does it help heal the tight junctions in the gut, but it also acts like an anti-histamine. It is a natural bioflavinoid that helps to stabalize mast cells from releasing histamine. Begin taking Quercetin 6 weeks before the allergy season begins.  Click here to buy Quercetin or find in a health food store.
  • MSM – Here we have a sulphur containing supplement that not only heals the gut, but also lowers inflammation in the body.  MSM helps to stop particles from leaking into the blood stream by healing the digestive wall and tight junctions.  It is also a wonderful painful joints and muscles, helps us hold onto collagen and keratin and the elasticity of the skin.  Click here to buy MSM or find it in a health food store.
  • Probiotics – With any immune system issue probiotics are essential.  Good bacteria make up the first line of defense for the immune system and probiotics will build good bacteria in your digestive tract.  They are also essential for any gut healing and allergy protocol. Since Allergies are a result of an imbalance in the gut, probiotics are a must. Click here to buy Probiotics or find them in a health food or grocery store. 
  • Omega 3 Fatty Acids – Fish oils that are higher in EPA rather than DHA are an amazing anti-inflammatory.  Because inflammation is such a huge part of allergies, keeping inflammation down is essential.  This together with a good diet help to combat allergies. Click here to buy Omega 3 Fatty Acids or find them in a health food or grocery store.
  • Local Bee Pollen and Honey – There is a lot of information on local honey and bee products to help combat allergies.  Just a tsp a day can help your body adapt to the local allergens in your environment.
  • Astragalus – This herb is a powerful immune tonic.  It not only helps to increase your energy, but strengthens your immune system as well as your respiratory system.  It is a great addition to any allergy plan.  Click here to buy Astragalus or find it in a health food store.
  • Nettie Pot – Nasal Rinses can really help to clear out allergens from the sinuses and keep inflammation down.  This should be used daily until your allergies are a thing of the past.

These supplement suggestions coupled with the right HEALING DIET are usually enough to not only prevent allergies, but get rid of them all together. 


Remember, your immune system is speaking to you.  The best thing you can do for your immune system is look to your digestion and flood it with the amazing good bacteria found in probiotics and fermented foods. 


Do you have ALLERGIES?  


I know first hand how bad they can be.  But, by taking healthy actions you can overcome them.

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Boost Your Immunity In Winter



January is said to be the month that hosts many dreaded colds and flu bugs.  Not only that, but it is historically known as one of the most depressing months in North America. 


Why is it a dull month to many? I think it is the lack of sunshine, flu’s and colds, and a dull feeling after the excitement of the holidays. 


Many people find themselves battling cold after cold, having less energy than they would like and even feeling alittle blue.


But, rather than grab for cough syrup and cold remedies, how about boosting your immune system so you are rock solid and don’t get sick at all?


Wouldn’t you like to cruise through winter healthy, happy and have boundless amounts of energy?


I know I would!


Lets Clear Some Things Up First


Many people believe that if you go out into the cold weather dressed improperly, you will catch a cold.  Whether that is an old wives tale or a good parental scare tactic, it’s just not true. 


Cold weather actually boost your IMMUNE SYSTEM.  Going from cold to hot gets your lymphatic system moving, heart pumping and immune system engaged.  It’s like giving your immune system a workout!


What About the Germs?


Do you think that there are actually more germs floating around in the winter than in the summer?


Not true!


The germs are still there.  It’s actually the sun’s UVB & UVA Rays that increase your absorption of Vitamin D keeping your immune system strong in the summer months.   


Yes, you still get Vitamin D in the winter just less is absorbed from less UVB & UVA Rays.


I should mention that people are generally happier in the summer.  With happiness comes less stress, and since stress is a major immune system inhibitor, it’s no wonder less people get sick in the summer.


Could It Be Less Exercise?


Like it or not, for the most part, people are not as active in the winter months.  They stay indoors more often than not, and don’t engage in as many sports.  Even getting to the gym can prove to be a big feat for some. 


Exercise improves circulation, stimulates the immune system, detoxifies your body and raises energy levels.  Not only is it essential for good immunity, but it gives you a good boost of 'feel good hormones.'


So, exercise is essential for warding off flu bugs for sure.


7 Tips for Increasing Immunity


1. Exercise – Make sure that you are getting at least 30-60 minutes of exercise daily.  This will increase your immunity, help you stay strong and fit and give you the 'joy du vive' you are looking for in the winter.


Have you ever noticed that people who exercise in the winter are happier?


2. Vitamin D – Supplement with Vitamin D to increase your body’s immunity in the winter months. Vitamin D helps you fight infections of all kinds. 


A study in Japan, showed that school aged children taking Vitamin D everyday during the winter, reduced their risk of catching the flu. 


The recommended daily intake of Vitamin D is 1000 iu for adults.  But, I have found that most people living in the Northern Hemisphere require more to maintain optimal levels.  Make sure to get tested with your doctor to see where your Vitamin D levels are.


You can purchase Vitamin D at health food sotre or online:  Click here for Vitamin D 


3. Get Adequate Rest – Let’s face it, even with the dark days upon us, a lot of us have a tendency to stay up way too late.  Lack of rest not only decreases your body’s energy, but also increases your stress levels.  Stress lowers immunity.


You should be striving to get to bed by 10pm everyday to keep your body’s energy up and therefore your immunity.


4. Probiotics – One of the best immune boosters are good flora or Probiotics.  Did you know that good good flora make up the first line of defense for your immune system.  Good flora also create about 80% of your immunity.  So, it goes without saying that to have great immunity, you definitely need to have a strong gut health.


I personally supplement with good flora containing fermented foods like kefir and kombucha on a daily basis. You can also use Probiotics, which can be found in your natural health food store or in my store.


Buy Probitoics Here   


Make sure you buy a Probiotics that are stored in the fridge to maintain potency.


5. Herbal Immune Boosters – There are many Herbal Immune Boosters you can use in the winter for both prevention and treatment.  The key is consistency.  My favorvites include:

  • Echinacea
  • Goji Berries 
  • Maitake Mushrooms
  • Astragalus Root
  • Pine Needles

Echinacea – This is one of the more commonly known immune boosters, but I find that it is not always used correctly.  Echinacea is widely used to fight infections, especially common colds and other upper respiratory infections.  I have also used it at the first signs of mastitis quite effectively. The key is to use it at the first signs of infection: virus or bacteria.


So how do you use Echinacea?


Firstly, it’s more potent and effective to use a tincture made from fresh Echinacea rather than dried.  Dried Echinacea has normally lost a lot of its potency. 


Echinacea tincture can be used on the first signs of a cold or flu.  But, 20-30 drops two to three times a day is usually not that effective.  For the first sign of a cold or infection, Echinacea can be used safely every 1-2 hours 1tsp or 30 drops, until the cold or infection subsides. 


As always if you have an infection that does not improve, you should always see a doctor.  Also, if you have an auto-immune disease you should speak with a practitioner before using it.


You can purchase Echinacea at health food stores or online.


Buy Echinacea Here  


Goji Berries – For more than 5000 years the Chinese have used Goji Berries as part of their traditional medicine.  It’s known as ‘The Fruit of Longevity;’ having amazing immune enhancing qualities.


Goji Berries are loaded with Vitamin C and I love to get it from natural sources. 


Most Vitamin C supplements found on store shelves are derived from corn and most likely genetically modified (GMO).  So that’s a big win for Goji Berries.


Goji Berries also reduce inflammation, improve resistance to cancer cell growth, nourish blood, reduce allergies & dizziness, improve vision and even help with low back pain. WOW!


You can buy Goji Berries in health food stores, grocery stores and online.


Buy Goji Berries Here


Maitake Mushrooms – They contain Beta Glucan, a compound responsible for immune support and macrophages, which are immune cells that eat up viruses.


In addition to that, Maitake mushrooms help turn on natural killer cells (NKC), which give viruses the 1-2 punch combo out of your body!


Lastly, they are loaded with polysaccharides, reduce inflammation, help with collagen production, energy production and so much more. 


I’m sure that in future studies we will see more amazing qualities of this mushroom.


You can buy Maitake Mushrooms in health food stores or online.


Buy Maittake Mushrooms here


Astragalus Root - This is another herb used in Traditional Chinese Medicine as an ENERGY & IMMUNE BOOSTER.  It’s known as an adaptogenic herb, which means it lowers your stress hormone cortisol.  Stress hormones inhibit your immune system, so Astragalus is a powerful herb to keep on hand. 


Astragalus also strengthen the lungs, which can lessen your susceptibility to respiratory infections and viruses and contains antioxidants that reduce inflammation. 


This is something I like to take everyday in the winter to keep my immune system top notch.


You can buy Astragalus at health food stores or online.


Buy Astragalus Root here 


Pine Needles – Did you know that pine needles are extremely high in Vitamin C & A?  Not only that, but they are also a very powerful antioxidant, antiviral and immune system powerhouse.  Pine Needles have been used for eons by native communities to boost Vitamin C levels, prevent cold and flu. 


Pine Needles are great for preventing oxidative stress, beneficial for your skin and hair, and even have been known to improve vision.


Pine Needle tea also is antiseptic, helping to prevent bad bacteria and microbes from affecting your body.   They also help treat respiratory cold and infection by expectorating phlegm and neutralizing pathogens found in the sinuses. 


All you need are some Pine Needles and a pot of water.  A good handful will do.  Just bring water to a boil, turn off, put Pine Needles in pot, cover and let steep for 15-30mins.  Strain and enjoy. 


6. Local Raw Honey – Honey is perhaps one of the best immune system boosters out there.  The world health organization lists honey as a demulcent, which treats coughs.  I have used it for dry cough quite successfully.


Raw honey contains bee pollen, which is also known to ward off infections, prevent allergies, and is a natural source of energy.


Honey has been extensively studied and has been shown to increase disease fighting polyphenols in the blood.   Polyphenols are part of what makes honey a great choice for both prevention and treatment of colds.


7. Laughter - They say laughter is the best medicine.  I think this is more true than we realize. Not only does laughter increase our sense of well being, inner happiness and energy, but it creates a strong immune system.  


It is one of the easiest ways to boost immunity.  


I think that as adults we tend to laugh less than children.  Perhaps we should take a tip from the kids and be more care-free in life?  


So, how can you bring more laughter into your life?  Make a commintment to laugh everyday, even if there is nothing to laugh at.  Some would call this Laughter Yoga.  Simply laugh.  Soon you will be laughing at how silly it is and it will become infectious.  


You could also make time to watch a comedy, visit friends (this usually brings about some laughs) and even play with kids.  It doesn't matter how you do it, just make time for laughing each day. 

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7 Solutions to Balance Hormones

When most people think of hormonal imbalances, they’re often left with the image of a woman who is tired, not sleeping well, feeling awful with crazy mood swings.


But, what if I told you that going through hormone changes happens to everyone, men included, and it doesn’t have to be uncomfortable!


The trouble is that most people don’t associate many symptoms of hormone changes with their hormones at all.  They wind up going from doctor to doctor and feeling no better.


For women, most of our hormone changes happen in the 40s and 50s, but some, can even have these changes in their early 30s.  However, when I see hormonal fluctuations happening in a woman’s mid thirties, it is a sign to me that her lifestyle, diet, exposure to toxins and most importantly stress is too high.


For men, the most significant hormone changes happen in the 40s into early 60s.  Men can show signs of early hormonal changes as well, and not connect the dots.  Again, environmental toxins, lifestyle and way too much stress are at the root of early changes.


Most Common Symptoms of Hormonal Imbalances




Do you wake up foggy and feel like you need more sleep?  Do you feel sluggish and turn to coffee and other stimulants to pick yourself up?  This may get you through to the afternoon when you crash and feel like someone drained your battery.


A nap would be great, but instead you turn to more stimulants to get you through.  These are common symptoms of Adrenal Fatigue.  Not only is it a sign that you need to De-Stress your life, but that more focus needs to be put into nourishing yourself and building up your adrenal glands.


But, please DON’T forget the emotional, mental aspect of adrenal healing, as supplements are not usually enough.  It can take an overhaul in your mind body connection as well as your lifestyle to fully heal.


Insomnia and Frequent Waking


Do you spent most of your day tired, but when you finally lie down to sleep, you just can’t seem to drift off into peaceful much needed sleep?  


Not only that, but do you also wake frequently and have a hard time getting back to sleep?  


Perhaps you turn to sleeping aids whether they are pharmaceutical or natural. Will you ever sleep without them again?


This is often a sign that your Cortisol (your stress hormone) is too high at night.  It is a sign from your body that your way of life needs changing. Your inner thoughts need to be addressed.


Frequent waking at night is also a sign that your body is not detoxifying well enough.  


Many people wake between 3-5 am and cannot fall back asleep.  In Traditional Chinese Medicine (TCM) there are specific times of day that show where most of your energy and blood is.


Between 3-5am is the time of the liver.  So, if you are waking during this time, it is likely a sign that your liver is out of balance, stressed and or overburdened with toxins.  


Persistent Weight Gain and Weight Loss Resistance


You can’t understand where all this weight is coming from, especially in your midsection.  You watch your calories, make sure to exercise, but alas, you are still putting on weight.  Is weight not supposed to be all about calories in calories out?


In most cases this is a sign that your hormones have taken your metabolism hostage.  Most often it is a sign that your adrenal glands are secreting way too many stress hormones, your thyroid may be sluggish, even if your blood labs are normal, your body could still not be getting enough thyroid hormones in the cells.


Not only that but estrogen dominance in both men and women can really create the perfect fat storage recipe.


Needless to say, that most of the time, stress is the biggest root issue.  When there is too many stress hormones, the adrenal glands secrete too much Cortisol and begin to steal sex hormones to make more Cortisol, depleting them.  


When your body is stressed, detox pathways can also become sluggish, which affect the conversion of T4 to T3 (thyroid hormones) in your liver.  


Poor Digestion


Your digestion can be directly affected by hormone changes and imbalances.  Woman, you know what I’m talking about when I say that hormones can cause loose stool, gas, bloating, constipation and even indigestion.  


A woman’s cycle can often bring with it digestive woes.  But, one of the symptoms of hormonal imbalances is chronic or cyclical digestive issues.  If you have bloating and gas among other digestive symptoms, it is worth it to think of your hormones as a culprit.  Of course your diet should be looked into for improvements.


Hair Thinning


Hair thinning is often a sign that androgens and testosterone levels are out of balance.  Even for women, testosterone and androgens can be too high and contribute to hair thinning, especially in the front and on top of the head.  


Aging does not have to affect your hairline.  Keeping your hormones balanced is part of keeping your youthful thick and lustrous hair.




Many women experience hot flashes and night sweats as a sign that their hormones are changing.  However, this does not have to be the case.  


It is a sign that the body is out of balance and needs some hormone assistance.  This does not have to include hormone replacement therapy, but instead can be done by addressing the entire endocrine system along with getting the detoxification pathways working efficiently.


Low Sex Drive


Have you lost interest in sex?


Loss of interest and lack of performance can be linked to hormonal imbalances.  Often, once hormones are optimized, your sexual vigor returns.  Boosting and balancing hormones is a good way to do this.

7 Solutions to Balance Your Hormones


1.  De-Stress


I find that most hormone imbalances begin with stress.


Chronic Stress

  • Drains your hormones
  • Inhibit your hormonal detox pathways
  • Reduce good bacteria in your gut
  • Steals sex hormones to make more stress hormones

All of this can leave you fatigued and in hormonal hell.


Make sure to cut the stress out of your life.  Follow your heart, breathe and even meditate.  But most of all, your body is crying out for attention and love, so make sure you pay attention and take the time for self-care.


2.  Hormone Balancing Diet


Cut out all of the junk.  No more sugar, alcohol, gluten, packaged or processed foods, corn or corn derivatives, soy or even coffee.  Instead try to feed your body nourishing whole foods that are anti-inflammatory, nourishing and hypo-allergenic.  Often, diet can be enough to ease a lot of hormonal symptoms just in itself.


3. Fibre


Fibre will help to keep your bowels regular, which will help to keep excess hormones from reabsorbing into your body.   Fibre from ground flax seeds, ground pumpkin, chia seeds are quite helpful and not dehydrating.  


Start slow with fibre and work your way up to at least 35 grams of fibre per day.  Extra fibre feeds the good bacteria in your intestines so that you can have happy and healthy digestion.


4. Eat Fat


Make sure that you are taking in enough good healthy fats.  Fats are necessary for the production of hormones, anti-inflammatory, brain nourishing and often help with all sorts of hormonal symptoms.


Healthy Fats are:

  • Avocado
  • Coconut
  • Grass fed organic butter
  • Omega fish oils (higher in EPA than DHA)
  • Algae (spirulina, chlorella & E3Live)

I have found fats helpful for hormone symptoms like insomnia, dry eyes, weight loss resistance, fatigue etc.


Nordic Naturals is a great Fish oil to supplement your fat intake.  You can buy Fish Oil here



5. Probiotics


Your hormones are connected to the health of their digestive tract.


The digestive tract excretes excess and toxic hormones and good bacteria (good flora) assists with hormones optimization.  


Anyone dealing with hormonal issues should be looking to healing their digestion and supplementing with a good quality probiotic like Natren and Metagenics.


You can read more about Metagenic probiotics here


Another good way to increase good flora in your digestive tract is to make and eat fermented foods like sauerkraut, kefir and kombucha.  


Just a little bit of ferments with each meal can introduce billions and billions of good bacteria into your body.  

6. Exercise


Exercise helps to detox your body through the skin, gets the lymphatic system moving and even helps to keep your hormones balanced.  


It is a good idea to get an hour of exercise a day.  If an hour is too long, start small and slowly work your way up.


7. Get Tested


Figuring out where your hormones are in your blood and cells will help you to know exactly what to take to balance them.  


I recommend the Dutch Steroid Urine Hormone test to know what hormone pathways are out of balance.  


A blood test will show your estrogen levels, but it will not show which estrogens are high or low in the body.  


A urine test shows the good and unhealthy estrogens.  It will also show if your testosterone hormones are being converted properly, your androgen levels, adrenal hormones and even your Dhea levels.  It is very helpful in solving the hormone puzzle.  I offer this test if you are interested.


There are also many herbs and tonics that can help to balance hormones.  It is recommended to work with a qualified practitioner to make sure you are taking the right things for your body.  There is no one program that works for everyone!


To make an appointment with me email keri@intuitivehealthsolutions.com.  I am here to help...


Click Here to Work with Me


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Digestive Tips for the Holidays


Do you suffer from fatigue, digestive fullness and gas after a heavy meal?


I know I have before.  I wanted to give you some great tips before you set out to visit your friends and loved ones over Christmas Holidays. 


We all know that lots of socializing over the holidays, means lots of yummy food and over indulgance.  It can also mean bad food combining, which is a recipe for a gassy bloated couch potato. 


Digestive Tips to Reduce and Prevent the Holiday Heaviness in Your Tummy


1. Digestive Enzymes with Betain HCL - I love to use 'NOW Super Enzymes.'  I find them to work extremely well for me and most people who use them.  Take 15 mins before eating.  This will help increase your stomach acid so that you can digest a big heavy meal with ease and comfort. They contain Betaine HCL and other plant digestive enzymes to make your digestion work like a well oiled machine. You don't need to feel lethargic after your holiday meal.


2. Digestive Bitters - This is another favourite to use before a meal.  Just a teaspoon of digestive bitters 15 mins before eating will get your liver secreting bile, which will increase your stomach acid and other digestive enzymes for better digestion.  


3. Apple Cider Vinegar - Just a capful of apple cider vinegar in an ounce or more of water 15 mins before a meal helps to increase your stomach acid.  Some people love Apple Cider Vinegar as much as other enzymes and digestive tricks.  It will help to digest your meal with ease leaving gas and bloating out of the equation. 


4.  Peppermint Tea or Peppermint Essential oil - If you don't have any of the above or just forget, you can sip on a cup of peppermint tea after a big meal.  Peppermint tea will help you to move the bloating and digestive heaviness through your digestive tract with ease.  You can also use a high quality essential oil like DoTerra or Young Living peppermint oil.  Just a drop in a warm cup of water will be enough. 


So there you have it.  Just some tips to help make your holiday and digestion lighter. 


Happy Holidays, Merry Christmas and Happy New Year!


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5 Techniques to Reduce Chronic Stress and Pain


I am no stranger to chronic pain.  Not only did pain dominate my life for 4 years, but it also substantially  increased my level of stress.  It is not easy living each day with pain.


Along with pain, most people deal with varying levels of depression and stress.  I know I did.  It takes a Jedi mindset to ignore pain and push through each day.


But, did you know chronic pain may not be a physical problem?


Yes, pain is real, and what you are physically feeling is too.  


But, what if I told you that the key to alleviating most chronic pain is in the mind!


It has been scientifically proven that many chronic aches and pains are actually rooted in the brain.  As with our emotions, negative mental chatter, and an inability to cope with stress can actually affect different brain centers and manifest in the body.


In other words, your mind is able to refer pain into the physical body.


Do you have pain in your body with an unknown cause?


Or perhaps you have found its cause.  But have you ever noticed some people have the exact same issue and have no problem at all?  


No Pain At All.


In the book, The Hidden Psychology of Pain by Dr. James Alexander, he talks about John Sarno’s work.


John Sarno found conventional medicine actually knows  little about chronic pain.  He observed in his research that there was no neat relationship between damage in the body and an existence of pain.  In other words, people with chronic pain, when examined with x-ray and other diagnostic tools, were found to have no structural abnormalities at all.

It was also found that a high percentage of people, who participated in the research showed evidence of structural pathology of the spine, but had no pain at all.


How can that be?


Could it be that the key to healing chronic pain is in the mind?


Throughout Western and Eastern Medicine, there are countless stories of people healing their pain via the mind.


Placebo Effect


In Western Medicine, it is known as the placebo effect and  has been observed in numerous controlled, double blind studies. One group of people receive the medication, while the other group get a sugar pill which they believe is the medication.


What is interesting here is just as many people heal who believed they received the medication, as those individuals who actually did.  People healed, because they believed the medication would heal them.  Their belief and their mind healed their bodies.

Have you used a placebo to stimulate healing?


In Eastern Medicine, meditation appears to work for pain relief, as it reduces brain activity in your somatosensory cortex.  This area of the brain determines where the pain is felt and its intensity.  


More than that, Eastern Traditions are now exploring the power of your thoughts as a mind body therapy for pain.


Methods like Neuro-linguistic Programming and Cognitive Behavioural Therapy help to reprogram a person’s response to pain, as well as, change negative thought patterns which stimulate a chronic stress response.


I have had success with some of these techniques.  Not only did these methods help muffle the pain I was feeling, but also helped me be at peace in my body, no matter the situation.


5 Techniques to Reduce Chronic Pain and Stress


1.  Mindfulness Meditation – Mindfulness is a very effective meditation technique for relaxing mind and body, and dialing down a stress response.  It has been proven effective for pain relief and pain management.  Mindfulness is simply becoming aware of your breath, relaxing your mind to such a point where you lose track of your body.  Your body becomes so relaxed that all pain is diminished.


Mindfulness meditation puts you into a deep, theta brain state where anything is possible.  Pain becomes more manageable and in some cases disappears, and you find yourself in a more peaceful, happy state in your day to day life.


2.  Hypnosis –Hypnosis is a scientifically verified and effective technique that allows you to tap into your subconscious mind and promote change.


Hypnosis enables you to create desired changes in behaviour, as well as, promoting emotional, mental, and physical well-being. It is a powerful, visualization technique that you can learn to use for: pain reduction and healing, weight loss, quitting smoking, anxiety and PTSD, etc. It allows you to gain control of unwanted behaviours and make changes.


3.  Cognitive Behavioural Therapy – CBT focuses on development of coping strategies to solve current problems such as: pain, depression, anxiety, as well as, facilitating conscious changes to your thoughts, behaviours, and beliefs.


Cognitive behavioural therapy has been proven to give a person practicing it new coping skills and a fresh perspective on life.  It has also been shown to be effective for pain relief.


4.  Visualization – Visualization is a technique that incorporates the power of the mind to heal the body.  In a meditative state, you see a problem you want healed being resolved.  You are essentially telling the body what you want with your mind.  You literally visualize yourself in perfect health. Some people even visualize going into their problem such as pain and watch it healing.  The mind is very powerful. If you believe, it can happen.


5.  Placebo Effect – This is where you choose a food or an object you believe can heal your body.  For example, you make a greens drink your placebo. Every time you drink it you believe it is healing you. Hence this green drink is your placebo effect.  If your mind believes that your chosen object will heal you, it most likely will. The trick is to truly believe!


Have you tried any of these techniques and had success?   I know I have.


I truly believe in the phrase, ‘Mind Over Matter’!


Do you have a mind body success? 


I would love to hear about it....Write your story in the comment section below.


The more people who share their stories, the more others can learn what is possible and benefit.


If you would like help overcoming chronic stress and pain Sign Up for a Full Medical Intuitive Reading

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How to Optimize Health through Your Gut

Hippocrates stated: All Disease begins in the gut!  


I remember when I was plagued with digestive issues. 


I had pain in my stomach, everything I ate caused indigestion, bloating and gas and even prevented me from getting a good night’s rest.


I knew that I had to change things, as what begins in the gut can quickly affect other areas of the body.


If your digestion is not working properly, you can’t eliminate toxins efficiently, and you are definitely not absorbing all that you should from your food.


You also leave yourself susceptible to INFLAMMATION, LEAKY GUT and a host of other health issues if left untreated.


Fortunately for me, I knew what to do.  It was a sign that I was too stressed out and that my stomach acid was way too low.


That’s right, STRESS can lower your stomach acid and directly affects your DIGESTION! It’s no wonder us Westerners have trouble with digestive woes.


How Does Poor Digestion Affect Your Health?


Did you know that when your digestive system is not working properly, it can cause other areas of the body to manifest uncomfortable symptoms.


When your digestive system is weak, it often begins with low stomach acid.


The primary function of stomach acid is to breakdown protein. 

When it is low, you can’t break down your food, and it can cause constipation, bloating, gas, skin rashes and even hair loss. 


Another thing that healthy levels of stomach acid do are dissolves organisms like bacteria, viruses and parasites entering into your intestinal tract that be in your food. 


If your stomach acid is too low, your first line of defense is compromised.


If harmful organisms get into your intestinal tract they can damage your microbiome and lead to mild to severe health problems

What Is an Intestinal Microbiome?


The intestinal microbiome is a combination of good and bad bacteria that keeps you healthy and happy.  The good bacteria (aka flora) make up the first line of defense for your immune system and help your gut to produce 95% of your body’s serotonin (your feel good hormone).    


Good flora has several functions:

  • Maintains healthy hormone levels
  • Detox excess hormones
  • Keeps waistline trim
  • Balances mood and emotions 
  • Stimulates digestion

Bad flora is something you need but only in a balanced level with the good flora.  The bad flora helps to eat up by-products of digested food. 


When good flora is reduced or eliminated by things like stress and poor diet i.e. fast food, processed food, pesticides and Franken foods, bad bacteria can overgrow.   This can set off a host of different health issues.


Sometimes it can manifest as digestive complaints like gas and bloating, constipation, diarrhea, inflammation of the intestines, acid indigestion, etc. 


But, it can also alter the tight junctions in your gut and create what is known as a LEAKY GUT. 


Tight junctions prevent toxins and bacteria as well as food particles from leaking into the blood stream.  When tight junctions are weakened, more health issues arise.  Such as:

  • Autoimmunity
  • Eczema
  • Thyroid issues,
  • Fatigue & chronic fatigue
  • Multiple food intolerances
  • Depression & mood disorders
  • Arthritis & joint pain
  • Brain fog
  • Weight loss resistance
  • Insomnia
  • Hair loss
  • Cancer 

Pretty much anywhere the blood circulates, health issues can happen if your gut is leaky. 


5 Ways You Can Strengthen & Optimize Your Gut


1. Eat a Clean Diet - Make sure that you are eating a whole foods diet.  Focus on fresh foods like vegetables and fruit, whole grains, healthy fats like nuts and seeds, avocado, and coconut oil, as well as proteins. 


I like to focus on organic foods to keep the toxicity level in my body down and support my gut function. 


Keeping processed grains out of your diet is very important when trying to optimize gut health and for most people I would even recommend staying away from gluten containing grains. Gluten is like a sticky glue in your intestinal tract and is not good for balancing your digestion.


2. Drink Clean Water – Make sure that you are drinking water that is not from your tap.  Most tap water contains chlorine and fluoride in cities and municipalities.  Those two chemicals decrease your good flora. 


I suggest drinking pure spring water, Kangen water, or even as a last resort reverse osmosis with minerals added back in.  Clean water is essential to your health and your gut.


3. Supplement – If you have signs of low stomach acid like gas and bloating, belching and constipation, I suggest increasing your stomach acid with things like apple cider vinegar before a meal, or using Digestive Enzymes with Betaine HCL.  I recommend Digestive Enzyme Ultra with Betaine HCL.  Click here to read more about it.


I also suggest optimizing your good bacteria with a probiotic like Natren, eating fermented foods like kefir, kombucha and sauerkraut on a daily basis, and even getting your hands in the dirt.  The soil contains many strains of good bacteria that can keep our gut healthy.


You can also focus on a good gut healing supplement like Glutamine.  It repairs the mucous membranes and tight junctions of your gut.


If you want to get this naturally, you can make and prepare your own bone broth, which contains glycine, glutamine and proline.  It is an incredible gut healing food. 


There are also supplements designed for repairing and optimizing gut function such as Glutagenic powder.  Click here to read more about it.


These supplements are a great way to support your gut and optimize it.


4. Get Tested – There are wonderful tests out there to get a sneak peek into the inner workings of your digestive tract.  They are so advanced that they can tell you if you have bad bacterial overgrowth and what kind; if you have parasites, candida overgrowth and even if your good flora is lacking.


I suggest a Digestive Stool Analysis by Genova.  This test will tell you exactly what you need to do to improve your digestive health.  You can contact me to learn more about this test.


5. De-stress – Stress lowers stomach acid and actually decreases the amount of good flora in your gut.  So it is a good idea to keep your stress down. 


Take a walk in nature, meditate by breathing deep into your belly, do yoga to stretch out your tight muscles, laugh even if its fake (this will release happy hormones) and take time to listen to what your body needs.


Above all else, remember that you are what you eat.  So eat clean and make every choice a good choice.


Need help Optimizing your Digestive Health?  Let’s talk…. Click Here to set up a consultation.


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5 Ways to Crush Stress and Lose Weight



When thinking about weight gain, most people say that they count calories and exercise regularly; yet they are still not losing weight.  It is like their body has become resistant to weight loss.  Even worse, despite their best efforts, they have gained a few pounds. 


You see, stress is one of the last things people think about when it comes to weight gain. 


However, most people believe stress is the traffic they fight on their way to work or the job they dislike, and even household chores and bills.  


Yes, it is true; these concerns are stressful. Still, what most people do not recognize are the many physiological challenges that create a stress response in the body such as:


●    Environmental toxins

●    Poor quality of sleep

●    Spinal misalignments

●    Over exercising

●    Chronic inflammation

●    Food intolerances

●    Eating too few calories

●    Chronic pain

●    Poor food choices


There are also numerous psychological stressors which may affect us such as: 


●    Lack of self-love

●    Feeling low about your life

●    Financial worries

●    Body shaming (to yourself of course)

●    Doing things, you do not want to do

●    Bending over backwards to make sure everyone is happy

●    Not speaking your truth

●    Lack of self confidence

●    Feeling lost

●    Not following your heart’s desire  


We are not immune to stress.  It is a natural part of our lives; yet over time, stress can alter the way your body functions. 




I will admit, I am no stranger to weight gain due to stress.  When I experienced chronic daily pain, I was deeply stressed.  Every movement was exhausting!  


I ate a very clean diet and even exercised up to an hour a day, despite the pain.  Exercise and diet were not enough; I had to look at the stressors in my life.  Yes, pain is stressful; but, the real cause of my body’s chronic stress and weight gain were my thoughts about that pain. 


Chronic stress will wreak havoc on your body.  It will deplete your cortisol levels and seriously affect your hormones.  It is no wonder weight gain is an issue. 


Check out what else stress does to your body.


●    Raises blood sugar levels

●    Seriously reduces the ability to burn fat 

●    Increases belly fat

●    Reduces stomach acid

●    Depletes sex hormones

●    Reduces muscle mass

●    Increases sugar cravings 

●    Saps energy

●    Hair loss and hair thinning

●    Insulin resistance

●    Reduces progesterone, testosterone, DHEA 

●    Lowers thyroid hormones

●    Inhibits detox pathways

●    Insomnia and sleep issues


As you can see, stress seriously interferes with your metabolism.




When I decided to do something about my weight gain, the mere thought of taking control again gave me peace of mind. 


Here are my recommendations. Each one of them has helped me reduce stress and begin shedding pounds. 


1. Deep Breathing and Meditation – This has been a big part of unwinding the stress and pain in my body.  I like to focus on my breath for 20 minutes per day.  It has been scientifically proven to lower your stress response and actually engage your parasympathetic healing response. 


2.  Neurolinguistic Programming – Neurolinguistic programming combines three things.  The brain and your thoughts (neuro) which helps with the information that comes through your senses and is stored in your brain and body.  The linguistic part deals with the words you choose to give meaning such as:  negative thoughts or choice of words.  The programming is the way you observe what you think and what you do to generate results.  Essentially, it helps create a new you.  If you change your thoughts, your body will follow. 


3. Diet – A good diet is key to any weight loss and stress busting protocol.  


Remove toxic foods from your diet because they are a source of stress to your body. 


This includes:

  • Processed foods with several ingredients that you can't pronounce or know what they are
  • White and brown sugar
  • Grains: non-sprouted or non-fermented 
  • Alcohol  

Aim for a whole food diet and eat some protein and fat with each meal.    


4. Exercise – Physical exercise is a great way to stress bust, but be mindful of how much you are doing.  Too much exercise can work against you and actually create more stress hormones. If you feel tired after exercising, it is a good indicator that your adrenals are not ready for that much exercise.  Instead, try a 30-minute walk and some resistance training.  You do not have to work out in a gym to get fit. 


5. Be in the Moment – Strive to be present in your life.  Be here now and try not to worry about the past or future.  In this moment, you are likely fine. When you do feel yourself in a stressful or negative thought pattern, focus on your breath and pull yourself into the present moment. 


To find out more how you can crush stress and loss weight schedule an appointment with a qualified practitioner.  They will also be able to advise you on suitable the right supplements for your body.


If you would like to schedule an appointment with me that can be done here 


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Keri Fulmore
September 5, 2017
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Adam Fulmore
August 4, 2017
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