my book is now published

Posted by on Nov 18, 2014 in Holistic Pain Relief, Kick Pain in the Kitchen | 0 comments

Kick Pain in the Kitchen: Holistic Pain Relief You Can Eat is now available at and You may choose from paperback, Kindle, iBooks or Nook versions. You’ll also find e-book rentals at and

Kick Pain in the KitchenWhat an experience it is to write a book! I am humbled by the wonderful feedback I’ve received, both in the Amazon reviews and in person. With over 100 million people living in chronic pain (just in the U.S. alone), I hope my everyday ideas offer hope and empowerment to you and your loved ones.

“I will definitely recommend Kick Pain in the Kitchen to my patients: Those who are looking to avoid pharmaceutical treatment and those who want to combine western medicine with alternative therapies.“ ~ Jane A. Swartz, ARNP, MSN, Rheumatology Nurse Practitioner

  • Do you wish for realistic, holistic tools, which will minimize your pain and make you confident in your body?
  • Have you struggled to meet life’s demands because managing chronic pain takes so much time and effort, leaving you exhausted?
  • What would life be like if you could minimize your pain and dedicate the extra energy you’d gain to your goals?

Based on the author’s experience as a massage therapist, holistic health and pain relief coach, and woman in pain, Kick Pain in the Kitchen: Holistic Pain Relief You Can Eat offers you a holistic approach to pain relief that can be integrated with many other treatment plans. It’s full of straightforward, every day steps that anyone can start using right away.

Your path to health and pain relief starts in your kitchen and supermarket cart! The book educates you about why healthy, whole foods based, pain relieving changes can help, while giving you a practical game plan structured through the meals of the day.

Kick Pain in the Kitchen is part informational, part inspirational, and part practical. You’ll finish the book with plenty of options and a new focus on healthy habits to relieve your pain naturally.


Do you just wish you could find a set of realistic, holistic tools you can put in practice that will minimize your pain and maximize your energy? Download my free PDF report to learn 17 EASY WAYS TO START MINIMIZING PAIN TODAY!

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nutrients for holistic pain relief: part two

Posted by on Oct 23, 2014 in Anti-Inflammatory Ideas, Holistic Pain Relief, Wellness | 0 comments


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Last time, we talked about the benefits of magnesium for holistic pain relief. Today we’ll discuss the role Vitamin D plays in pain and pain relief.

According to, there are two forms of vitamin D, known as D2 and D3. Vitamin D2, also known as ergocalciferol, comes from fortified foods, plant foods, and supplements. Vitamin D3, also known as cholecalciferol, comes from fortified foods, animal foods (fish, eggs, and liver), and can be made internally when your skin is exposed to ultraviolet (UV) radiation from the sun.

Also what makes vitamin D unique compared to other vitamins, says the Vitamin D Council, is that when your body gets its vitamin D, it turns vitamin D into a hormone. This hormone is sometimes called “activated vitamin D” or “calcitriol.”

In general, Americans are quite deficient in Vitamin D, as levels have plummeted over the last two decades. Part of this is due to our consciousness about skin cancer and sunscreen use. And it’s also because we just aren’t outside as much as a society. We’ve begun to exercise inside, drive instead of walk, and to spend hours in front of computers. These habits have all changed our natural exposure to sunlight and thus, our bodies’ ability to make more Vitamin D.

In a study published in 2003, 150 people with chronic pain-related symptoms were tested for Vitamin D levels. 93% of them had barely detectable amounts of Vitamin D in their bodies.

Researchers at the Mayo Clinic found that Vitamin D “deficiency is an under-recognized source of diffuse pain and impaired neuromuscular functioning.”

What does this mean for you? It means that increasing your body’s vitamin D levels may help manage or relieve your chronic pain. The best ways to increase vitamin D are supplementation and some time in the sun.

You may want to ask your health care provider to test your vitamin D3 levels before you start, so you have a baseline (and just in case you may have enough already).

According to the Vitamin D Council, the amount of vitamin D you get from exposing your bare skin to the sun depends on:

  • The time of day – your skin produces more vitamin D if you expose it during the middle of the day.
  • Where you live – the closer to the equator you live, the easier it is for you to produce vitamin D from sunlight all year round.
  • The color of your skin – pale skins make vitamin D more quickly than darker skins.
  • The amount of skin you expose – the more skin your expose the more vitamin D your body will produce.

In terms of supplementation, the recommended amounts vary depending on who’s setting the standards. For adults, they vary from 600 IU (international units) to 5,000 IU each day. Some experimentation and testing along the way can help you determine what works for you.

When you do take vitamin D supplements, be sure to buy D3 not D2. And you may want to get a capsule with oil or even just drops in oil. When the vitamin D is taken with a higher-fat meal or with oils, your body will absorb it more effectively.

Here’s to holistic pain relief!


Do you just wish you could find a set of realistic, holistic tools you can put in practice that will minimize your pain and maximize your energy? Download my free PDF report to learn 17 EASY WAYS TO START MINIMIZING PAIN TODAY!

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nutrients for holistic pain relief: part one

Posted by on Oct 9, 2014 in Anti-Inflammatory Ideas, Holistic Pain Relief | 0 comments

Kale ChipsFor the next few blog posts, I’ll be focusing on nutrients that may provide holistic pain relief. Today we’re starting with magnesium.

Some studies have found that magnesium can help with pain caused by conditions like fibromyalgia, migraine, muscle tremors, weakness, and spasms. Most of us are magnesium deficient, partly because we don’t eat enough foods with magnesium and partly because we do and eat things that remove magnesium from our bodies.

Here are some foods high in magnesium to add into your diet:

  • Leafy green vegetables
  • Nuts and seeds
  • Avocados
  • Dark chocolate
  • Brown rice

Examples of habits that remove magnesium from our bodies:

  • Medications, including antibiotics, blood pressure medicine, acid blockers and more
  • Excess alcohol consumption
  • Excess coffee consumption
  • High sugar diets

Certain health conditions can inhibit magnesium levels as well, including Type 2 diabetes, celiac disease, and other digestive disorders.

So what’s a person in pain to do?

You can supplement magnesium fairly easily. Definitely discuss this approach with your healthcare provider. When you’ve decided it’s a good idea for you, be sure to choose one of these types of magnesium:

  • Magnesium citrate
  • Magnesium glycinate
  • Magnesium chloride
  • Magnesium lactate

If you see magnesium oxide on the label, put it back on the shelf. This type of magnesium isn’t very bioavailable, meaning your body won’t absorb very much of it. Save your time and money and use one of the other types listed above.

Be aware the excess magnesium supplementation will cause loose bowels and gastrointestinal disturbance. Magnesium works in balance with other nutrients and minerals, so if you take too much it can be less help than harm. But if you build slowly, you should be able to figure out (with your health care provider’s guidance) the dosage best for you.

Aside from food choices and supplements, I enjoy two other methods to gain magnesium. If you’ve ever soaked in an Epsom salt bath, you’ve absorbed magnesium through your skin. Soaking in a tub of warm water with 1-2 cups of Epsom salts can relax your muscles and also may improve your sleep.

Another simple way to get more magnesium is by rubbing in a few drops of magnesium oil to your skin. Coaches in a sports environment sometimes use magnesium oil, so it seems natural that the same benefits could apply to people living with pain and inflammation.

Next time we’ll look at other nutrients that can enhance holistic pain relief.


Do you just wish you could find a set of realistic, holistic tools you can put in practice that will minimize your pain and maximize your energy? Download my free PDF report to learn 17 EASY WAYS TO START MINIMIZING PAIN TODAY!

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my favorite gluten-free cornbread recipe

Posted by on Sep 10, 2014 in Cooking at Home, Gluten Free, Healthier Choices | 4 comments

Gluten-Fee CornbreadIf you’re considering going gluten free (GF) for holistic pain relief, what would be the hardest food item to give up? My guess is that at least 50% of you would say bread!

Tasty gluten-free bread is the Holy Grail of the GF eater. Either the bread crumbles before it reaches your mouth, or it’s just too bland to swallow.

My strategy has been to find non-bread items to replace the outsides of my sandwiches with – for example, a leaf of romaine lettuce or GF tortilla. It keeps my disappointment level to a minimum.

But there are some days when nothing but a bite or three of bread will satisfy! A client of mine shared this terrific recipe with me. She’s vegan and also eats mostly gluten free. I have to say this is probably the best gluten free bread I’ve tasted.

Of course, you can’t make a sandwich with it … but it tastes and feels EXACTLY like cornbread made with white flour. The recipe is modified from one in Jane Brody’s Good Food Gourmet.

Gluten-free Cornbread

1 cup yellow cornmeal
1 cup millet flour (or 1/2 cup millet flour and 1/2 cup sorghum flour)
2 teaspoons baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt (optional)
3 tablespoons oil (can replace with 3 tablespoons apple sauce)
1/4 cup honey or maple syrup
1 cup buttermilk (or non-dairy milk of your choice)
1 egg (for vegan, replace with 2 tablespoons ground flax and 2 tablespoons water)

Mix dry ingredients gently. Add wet ingredients and mix thoroughly. Pour into a greased 8 x 8 inch pan.

If using oil: Bake at 425° for 20 minutes or until golden brown and tester comes out clean.
If using apple sauce: Bake at 400° for 15 minutes or until golden brown and tester comes out clean.

Can be used to make corn muffins (makes about 11). Bake muffins at same temperatures for a few minutes less or until golden brown and tester comes out clean.

Let me know what you think!


Do you just wish you could find a set of realistic, holistic tools you can put in practice that will minimize your pain and maximize your energy? Download my free PDF report to learn 17 EASY WAYS TO START MINIMIZING PAIN TODAY!

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do they love AND sabotage you?

Posted by on Aug 12, 2014 in Healthier Choices, Holistic Pain Relief, Wellness | 0 comments

MotherDaughterDisagreeingAre there people you love who don’t understand the holistic pain relief choices you make? You’re not alone! The choices you make might be:

  • Medical or alternative treatments
  • Food-related changes, exclusions, or focus
  • How you spend your time
  • How you spend your money
  • Anything you do that impacts someone else

The people in your life may want you to feel better. They may even feel sad that you hurt a lot. But, they don’t always support you (and your choices) quite the way you’d like to be supported.

Let’s face it: Their words and actions are a type of sabotage, although I sometimes call it loving sabotage. What do you do then?

I recently saw this exchange between a mother and daughter on Facebook. It was such a perfect example of loving sabotage that I saved it to share with you!

Mother:          You are going to have to endure a B-I-G cheat on Friday.

Daughter:       Nope. I will bring myself stuff I can eat if I need. LOL

Mother:          Oh I wish you wouldn’t do that. Surely you can allow yourself to enjoy what I’m offering. You’ll live through it.

This daughter didn’t respond back to her mother. Would it have been hard for you to respond too? I’m sure she didn’t want to hurt her mother’s feelings. And I can also imagine that the mother may not have realized how she might’ve hurt her daughter’s feelings.

At what point is any particular food, no matter the love it was prepared with, worth additional pain the next day? Would the mother have asked a recovering addict to have a beer, just because she’d brewed it that day at home? Of course not.

These sabotaging people do love you; they just don’t understand what living with chronic pain is really like.

I’m not suggesting you yell and scream at people who try to sabotage your holistic pain relief efforts. But I do encourage you to gracefully stand firm in what you know helps you.

You may want to develop a “standard” answer that helps in most of these situations. For example you might say:

“I know how much you love me, and I appreciate that you want to give me this food tonight. And I love you too. But, I’m also working hard to feel better so we can spend more time together. For me, this means avoiding foods that increase my pain. The less pain I feel, the more energy I have, and I hope that means we can enjoy life together more! Would you please support me in this?”

You might go simple and direct instead:

“Thanks for your offer of _____ [fill in the food]. I know it’s always been one of my favorites, but I pay too big of a price in pain tomorrow. I’d love to share it with my __________ [insert family or friend’s name here] instead.”

I know you’ll find your own words. Remember you’re not alone. Lots of people living with chronic pain run into this exact situation. So, reach out to your network (including in the comments below) and see what ideas they’ve tried as well.


Do you just wish you could find a set of realistic, holistic tools you can put in practice that will minimize your pain and maximize your energy? Download my free PDF report to learn 17 EASY WAYS TO START MINIMIZING PAIN TODAY!

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