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Your October Issue of Natural Healing
September 30, 2022

Holistic Healing and Alternative Medicine for Your Total Health

October 2022

Hello, and welcome to this edition of my Natural Healing E-zine!

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There is No Other Present for You on Earth
Better than Your Life and Health.







“Natural Forces Within Us Are The True Healers” ~ Hippocrates


By Ally Head

If you’re someone who’s tried alternative therapies like acupuncture or cold water therapy, then you might have heard of – or tried – reiki healing.

Originating from Japan, reiki is a form of energy healing. The alternative medicine sees practitioners use to palm healing or hands-on healing to direct universal energy which, in turn, promises to help alleviate health conditions such as depression, anxiety, insomnia, and more, boosting relaxation and reducing stress.

In short, it’s an alternative healing method. As with any alternative therapy, it’s important to note here that Reiki is not NHS approved, rather a more holistic approach to health designed to complement your medically-backed medications and so on.

To get the full low down, we spoke to reiki master Lisa Butcher – it’s not for everyone, but here, she shares what reiki is, how it works, and what the main benefits are, too, plus why it works for her.

What is Reiki?

According to the therapist, reiki is a complementary therapy designed to heal. The term “reiki” comes from the Japanese words “rei,” meaning universal, and “ki,” which translates to a vital life force energy that flows through all living things, she shares.

“It involves encouraging a healthy flow of energy in the body to lower stress and promote healing,” she continues. 

A bit like a massage or physio session, you can practice reiki on yourself – but you’ll likely benefit from the more more if you visit a qualified practitioner who is an expert. To practice on yourself, you simply need to be “attuned” to reiki, shares the expert. Wondering how long you’ll be in the treatment room for? “A treatment usually lasts between 60 to 90 minutes,” she explains.

How Does Reiki Work?

So, how does it actually work? Good question. “Reiki practitioners use a technique called palm healing or hands-on healing,” shares the expert. “This involves universal energy being transferred through the palms of the practitioner to the patient in order to encourage emotional or physical healing.”

Read the following and you’ll be prepared for your first reiki session in no time.

1. The patient lies down, fully clothed.
2. The practitioner will start practicing reiki healing on you – that is, moving their palms around and practicing palm healing (watch the video below to get a feel for a virtual form of it).
3. Some patients feel a heat or warmth throughout their body when being treated or a slight tingling sensation.

Reiki Benefits: 8 to know about 

People who have experienced a reiki treatment can expect:

* Improved mood
* Improved emotional well-being
* Reduced stress
* Increased relaxation
* Better sleep
* Lower blood pressure
* Reduced anxiety
* Reduced pain rates.

“It’s ideal for people undergoing surgery because of the last three,” shares Butcher. “For people with cancer, for example, it’s been found to improves anxiety and pain management.”

Is there evidence that reiki works? 

Do note here, though, and as above, it is always suggested that Reiki is used alongside conventional medicine and treatments, as it is an alternative therapy.

That’s not to say there’s no research on the benefits of Reiki – far from it. “Research attempts have been and continue to be made, but the research is just at the beginning,” explains Butcher.

For example – The National Centre for Complementary and Integrative Health (NCCIH) of the National Institutes of Health (NIH) has completed five studies looking at Reiki’s ability to benefit people with diabetes, advanced AIDS, prostate cancer, fibromyalgia, and stress.

“Other published studies have looked at the effect of Reiki on measures of stress hormones, blood pressure, heart rate, and immune response, and on subjective reports of anxiety, pain and depression. The studies to date are typically small, and not every study is well designed. However, overlapping data from some of the stronger studies support the ability of Reiki to reduce anxiety and pain, and suggest its usefulness to induce relaxation, improve fatigue and depressive symptoms, and strengthen overall wellbeing,” she shares.

What does Butcher love Reiki personally? “I use Reiki on myself to help get back to sleep if I wake up in the middle of the night,” she explains. “I set myself up in a quiet room, grounding myself before doing any energy work. I imagine myself lying like a large oak tree with roots coming out the bottom of my feet spreading downwards and sideways, rooting myself to the ground.”

“This helps me to feel calm, grounded and relaxed,” she continues. 


The five main principles of reiki, aka the principles that Reiki are based on, are:

1. I will not worry
2. I will not be angry
3. I will do my work honestly
4. I will be grateful for my many blessings
5. I will be kind to all living things.

These can then serve as mantras for you to carry throughout your day-to-day. Butcher’s advice. “Try it and see – what’s the worst that can happen?”

Learn more about Reiki healing


Learn about Reiki


The doctor of the future will be oneself.― Albert Schweitzer


By Sophie Addison

Vitamins are essential for overall health and well-being, and the brain is no exception. To function properly, your brain needs various vitamins that enhance its health.

Vitamin deficiencies are associated with various issues including memory lapses, inability to focus, etc. Although your brain requires a variety of vitamins to function properly, some are more crucial than the others. This article presents 5 vitamins that are of high importance for brain power.

Vitamin B

Vitamin B helps prevent memory loss, slow down brain aging, and combat brain depression. Numerous studies proved beneficial effects of Vitamin B complex. For instance, the American Journal of Clinical Nutrition study conducted by Fredrik Jerneren of the University of Oxford revealed that Vitamin B has a beneficial effect on the treatment of brain atrophy and protects from age-related brain-wasting.

Vitamin B has a very significant role in producing neurotransmitters which are essential for brain health. Therefore, intake of Vitamin B complex improves your neurotransmitter balance and mental well-being.

Best food sources of Vitamin B include legumes, green leafy vegetables, fruits, eggs, fish, poultry, spinach, bananas, carrots, potatoes, and peas.

Vitamin C

Vitamin C is essential for your overall health and wellbeing. Plus, it’s an inevitable ingredient of brain enhancement supplements and for good reason. For example, by increasing neurotransmitter serotonin of the “feeling good” molecule, Vitamin C acts as a natural antidepressant.

Fiona E. Harrison and James M. May of the Vanderbilt University School of Medicine published a paper in the Free Radical Radiology and Medicine where they pointed out all positive effects of Vitamin C on brain health.

The most important benefits of Vitamin C are:

~ Prevents lipid peroxidation induced by various oxidizing agents
~ Induces synaptic maturation of the neurons, a function that other antioxidants can’t mimic
~ Plays an important role in learning, memory, and locomotion, etc.
Vitamin C protects your brain from age-related degeneration, including Alzheimer’s disease, dementia, and stroke. Best food sources of Vitamin C include cantaloupe, citrus fruits, berries, peppers, pineapple, tomatoes, white and sweet potatoes, green leafy vegetables, cruciferous vegetables, and winter squash.

Vitamin D

Unlike vitamins mentioned above, we rarely get sufficient amount of the “sunshine vitamin” through our diet. However, Vitamin D is very important for brain health and function.

For example, Scandinavian Journal of Clinical and Laboratory Investigation study conducted by Soni M. of the University of Exeter showed that deficiency of Vitamin D is associated with heightened risk of cognitive decline.

Besides preventing cognitive decline, Vitamin D improves your mood, memory, and increases problem-solving abilities. Since it’s difficult to get sufficient amount of Vitamin D from food and to spend a lot of time in the sun is bad for your skin, plus it still isn’t enough for the daily value of this Vitamin, it is recommended to get it from supplements. Consult your doctor before you purchase any product.

Food sources that contain a certain level of Vitamin D include sardines, fortified milk, mushrooms, salmon, tuna, and mackerel.

Vitamin E

Although Vitamin E is usually associated with heart health benefits, it’s also important for brain function as well. The primary brain health benefits of Vitamin E is preventing memory decline as we age and it’s particularly beneficial when paired with Vitamin C.

Vitamin E is excellent for boosting your memory and preventing memory decline just like various brain supplements such as Cogniflex. Zandi P. P. and the team of researchers from the Johns Hopkins University conducted a study whose results were published in the Archives of Neurology. The study revealed that combination of vitamins E and C is linked with reduced incidence and prevalence of Alzheimer’s disease.

Best food sources of Vitamin E include broccoli, seeds, avocados, nuts, olive oil, green leafy vegetables, and shrimp.

Vitamin K

Unfortunately, you don’t hear much about Vitamin K and its brain health benefits, but they’re very important. Vitamin K plays a pivotal role in blood clotting, aids absorption of calcium, keeps your brain sharp and boosts the speed of brain functions.

Neurobiology of Aging study conducted by Nancy Presse and a team of scientists from the University of Montreal showed that Vitamin K intake is associated with improved cognitive functions and enhanced memory in older adults.

Considering the fact that Alzheimer’s disease patients show the deficiency of Vitamin K, it is thought that intake of this vitamin could help in preventing this disease. Best food sources of Vitamin K include broccoli, green leafy vegetables, Brussels sprouts, parsley, cabbage, asparagus, celery, and fermented foods.


Our brain requires different vitamins to function properly. These vitamins protect your brain from damage, and they improve its function and cognitive abilities. In this article, you got to see five vitamins that play an important role in brain health as well as their sources. All you have to do is to add the items mentioned above to your shopping list or opt for dietary supplements for brain health boost.


“To keep the body in good health is a duty… otherwise, we shall not be able to keep our mind strong and clear.” — Buddha


By Julia Guerra

When you're feeling low in energy, you can snack yourself out of a slump. If you're feeling anxious or upset, you might turn to your favorite meal for comfort. When you're feeling celebratory, you may want to treat yourself to something sweet. 

Food plays so many roles in our lives, but it's important to remember the various types of foods you put into your body affect your blood sugar levels in different ways and, ultimately, affect your metabolism and overall body composition in the short and long term.

What is blood sugar?

Blood glucose, aka blood sugar, is sugar that exists in the bloodstream. This monosaccharide is provided to our bodies via macronutrients (carbohydrates, specifically) in food and drinks that are broken down by the body and serves as the human body's main source of energy. While macronutrients like protein and fat are not sources of sugar, they do affect the ways our body absorbs sugars in the gut.

Blood glucose that isn't being used gets stored in the liver and muscles as glycogen, or as lipid in fat tissue when consumed in excess amounts. Any macronutrient consumed in excess ultimately can be stored as adipose (fat). When your body and brain need an energy boost, a hormone in your pancreas called glucagon signals your body to dip into your glycogen storage, converting the compound back to the simple and versatile sugar glucose and dispersing it into the bloodstream for use in cells and tissues throughout the body. 

    Blood sugar balance is the stabilization of blood glucose levels after a meal—i.e., levels that don't spike too high and come down at a reasonable rate. On the other hand, an unhealthy blood sugar response might look like a rapid increase in blood glucose followed by a low dip.

"Blood sugar (or glycemic) balance and control are concepts that extend throughout your day and the longer term of life. So it's a real-time, meal-to-meal concept as well as a long game," explains Ashley Jordan Ferira, Ph.D., RDN, mbg's vice president of scientific affairs.

How blood sugar affects metabolism & weight

Blood sugar is most commonly associated with a person's energy levels (physical and/or mental), but what you may not realize is that blood sugar plays a role in numerous bodily functions—such as fueling muscle during physical activity and keeping your immune system strong. Blood sugar also affects your metabolism and overall body composition, in which both high and low blood sugar levels can contribute to unwanted weight gain. 

See, the human body keeps a reserve of glucose stored in the liver and muscles to ensure it has the fuel it needs to function properly. But, similar to how your phone can hold only so much data, these organs can hold only so much glucose. When more glucose is consumed than utilized, the excess gets stored in fat tissue and converted into fat, which can result in weight gain over time from extra adipose stores. 

So where does metabolism fit into all of this? Well, metabolism is the complex process following digestion and absorption in which your body converts the macronutrients (specifically carbohydrates in this particular discussion) from foods you eat and the beverages you drink into glucose, which later gets converted into ATP (i.e., cellular energy). 

“Not to give anyone biochemistry nightmares, but how cool is this: One glucose yields 38 ATP energy molecules, which are used throughout our entire body all day and night to function and thrive,” Ferira shares. 

When there's extra glucose inputs in the bloodstream, the body prioritizes dealing with it by laying down more glycogen stores in the liver, and ultimately, adipose (aka body fat stores) instead of burning it for fuel, Ferira explains. Since your body is prioritizing energy conservation (anabolism) over burning calories (catabolism), your metabolism and extra energy stores can slow you down. 

"Your body values nutrients. It's like if someone offered me a $100 bill; I'm going to take it and tuck it away. And if someone offers me five $100 bills the next day, I'm going to take those and tuck them away too, and now my money purse is larger, more stuffed. Same with our body and nutrient inputs," Ferira says, adding, “it’s a situation of too much of a good thing.”

How a healthy (and active) metabolism supports blood sugar balance

While metabolic health consists of many facets—like blood sugar status (glycemic control and insulin sensitivity), blood pressure and endothelial function, inflammatory status and more—it’s a bidirectional relationship, really.

According to performance dietitian and co-founder of FWDfuel Sports Nutrition Kylene Bogden, M.S., RDN, CSSD, IFNCP, a person can directly support metabolic health if they "consume a balanced diet that is minimal in added sugar, stay active, and their body is able to properly digest, absorb, and utilize the food they consume." In other words, our daily nutrition and lifestyle choices directly impact our metabolic health trajectory.

Unfortunately, according to a 2019 survey, only 12.2% of American adults are metabolically healthy. It's a dismal statistic, but the good news is that assessing your metabolic health isn't as complicated as it sounds. 

Nutrition specialist and New York Times bestselling author JJ Virgin, CNS, BCHN, previously told mbg that someone with a fast metabolism will "easily maintain a healthy weight, burn fat, and experience sharper mental focus and sustained energy throughout the day."

Someone with a slower metabolism (i.e., less metabolic efficiency), however, might have trouble losing weight, feel gassy or bloated, or notice their hair becoming thinner or their skin drying out. A common link: Blood sugar levels that fluctuate too widely (think: spikes and dips) instead of remaining balanced (with the help of normal insulin function, of course).

Alternatively, when blood sugar levels are controlled, Bogden says the body should run "like a well-oiled machine." Healthy blood sugar levels are reflective of an active metabolism, but a healthy metabolism is also indicative of well-balanced blood sugar levels.

How to maintain healthy blood sugar levels

Having a general idea of what healthy blood sugar levels look like and comparing them to your personal blood glucose status can help you better understand your body and what might be causing any fluctuations you experience.

Healthy blood glucose levels (i.e., from a blood test) in a fasting state are less than 100 mg/dl, while glucose level cutoffs following an oral glucose tolerance test (OGTT) or a meal (referred to as a “casual” glucose measurement) will be higher. Partnering with a health care provider to know your glucose status is a critically important health metric to monitor and prioritize throughout life. 

You can find out your body's glycemic control by requesting your doctor perform a hemoglobin A1C lab test (HbA1c), which is a blood test that measures your average blood sugar level over the course of three months.

That said, holistic nutritionist, wellness expert, and celebrity health coach Kelly LeVeque tells mbg that what is considered a "healthy" blood sugar range is specific to each individual and determined by both the height and quantity of blood sugar spikes a person experiences over the course of a day, which is why a long-range snapshot from HbA1c can be such a valuable health metric. 

"Optimal health comes when we can eat specific foods to feel satisfied and get what we need. That causes a gradual increase in blood sugar and sustains us between meals," explains LeVeque. "The easiest and most effective way to support blood sugar balance and consume these nutrients is to eat meals that provide a mix of macronutrients—like protein, fat, and fiber—and to enjoy these in their whole-food form."

Here are five other ways you can maintain healthy blood sugar levels naturally:

1. Maintain a well-balanced, nutrient-dense diet.

You know the saying "You are what you eat?" Well, the same goes for your metabolism. If you want to keep your blood sugar balanced and optimize your metabolism, being mindful of foods and dietary patterns in relation to their impact on blood glucose control is key. 

LeVeque recommends first focusing on incorporating foods from what she refers to as "The ab Four" into your diet: protein, fat, fiber, and greens/vegetables deep in color. "These foods provide essential amino acids from protein, essential fatty acids from fat, fiber, and nonstarchy produce that has little to no effect on blood sugar."

Next, it's important to be cognizant of foods that could cause a spike in blood sugar. These include simple carbohydrates(as opposed to the complex, fiber-laden types of carbohydrate you receive from whole grains, legumes, vegetables, etc.), sugary treats, and added sugars. (Generally, the more processed and refined a food is, the less it resembles the original plant source, and the faster and higher the blood glucose spike.) 

"When you look at sugar and starches that have been removed from their fiber cell and are considered acellular carbohydrates (aka processed carbohydrates), they have an exaggerated effect on blood sugar," LeVeque notes. "Think things like orange juice, sugary condiments, and baked goods."  However, this isn't to say you can't enjoy these types of foods in moderation—or modify a recipe to make it more blood-sugar-friendly. To be on the safe side, LeVeque advises enjoying fruit in its whole form, using condiments without any added sugar, and enjoying homemade baked goods so you can use higher-fiber flour and lower amounts of unrefined sugar.

There are also different ways of eating that lower and/or maintain an individual's blood sugar levels. These include low-carb, high-protein ketogenic patterns, as well as vegetarian, vegan, and Mediterranean diets that are rich in plant-based proteins and natural fiber sources. (See an example of what a metabolic scientist eats in a day here, for reference.)

2. Take a supplement that targets metabolic health.

Certain vitamins and minerals promote a healthy metabolism, so you might want to consider taking a targeted supplement that provides metabolic health support, like mbg's metabolism+.* This new mindbodygreen supplement is wholly powered by plants and packed with ingredients that help promote metabolic efficiency and healthy blood sugar levels, as well as healthy weight and body composition.

For example: The inclusion of veld grape extract derived from the stems and leaves of the Cissus quadrangularis succulent found in India can combat oxidative stress, encourage healthy appetite hormone levels, and help balance a person's fasting blood sugar levels.

The formula also contains cayenne pepper fruit extract (known for its capsaicinoids) that enhances metabolism and supports feelings of satiety, thereby aiding in appetite regulation.   Other highlighted ingredients of mbg's metabolism+ include grains of paradise (a unique botanical in the ginger family that fires up the metabolism) and antioxidant-rich green tea leaf extract (think: EGCG and caffeine) that works to sustain a healthy metabolism and promote feelings of fullness.

3. Practice stress management.

As it turns out, both our mental and physical health could benefit from stressing less. 

"As [the stress hormones] adrenaline and cortisol are released, our liver mobilizes stored glycogen, breaking it down to glucose and providing our bloodstream with energy if we need it," LeVeque explains. "This means our blood sugar can rise and subsequently fall thanks to not ingesting food during stressful events and high-intensity training." 

Some ways LeVeque recommends her clients manage stress include creating a personalized sleep schedule, and utilizing tools that calm both the body and mind—like meditation, breathwork, and yoga. 

Other natural remedies to help with stress include aromatherapy, taking advantage of adaptogens like ashwagandha, and even sipping on a soothing cup of tea. 

4. Engage in physical activity regularly.

Sticking to a regular movement ritual or workout routine is definitely beneficial to your cardiovascular and whole-body health—and, in turn, your metabolism. Per the Physical Activity Guidelines for Americans, the average adult should exercise for approximately 150 minutes per week (which averages out to roughly 20 minutes per day). 

According to a recent study published in the journal Nutrients, a 30-minute walk after a meal can help improve the body's glycemic response. 

That said, any movement is better than no movement at all. Find what kinds of exercises you genuinely enjoy doing, and create a routine that works for you.

5. Prioritize sleep.

Like good nutrition, a healthy sleep cycle is critical to achieving a healthy metabolism and nurturing metabolic health throughout life. 

According to licensed naturopathic physician and certified nutrition specialist Bethany Tennant, N.D., CNS, it's important to prioritize a good night's sleep because quality sleep encourages healthy blood sugar regulation and a good night's rest strengthens the body's ability to handle glucose efficiently.   To improve the quality of your sleep, stick to a regular sleep-wake schedule, switch to decaf in the early afternoon, and create a sleep environment that makes you feel calm. Be mindful of what you snack on before bed as well—those sweet treats you crave before turning in can contribute to a blood sugar spike—not something you want before bedtime.

The takeaway.

Balancing your blood sugar levels on the daily and throughout life is an absolutely critical component to living a healthy lifestyle, as it directly affects your metabolism, metabolic health, and more. 

There are multiple ways you can approach stabilizing your blood sugar levels, including prioritizing healthful nutrition, physical activity, quality sleep, and leveraging a targeted supplement like mbg's metabolism+ that's formulated with full-potency, science-backed doses of botanicals that promote metabolic efficiency, appetite regulation, and healthy blood sugar levels.

If you are pregnant, breastfeeding, or taking medications, consult with your doctor before starting a supplement routine. It is always optimal to consult with a health care provider when considering what supplements are right for you.

About the Author: Julia Guerra is a health and wellness writer reporting for mindbodygreen, Elite Daily, and INSIDER. Formerly the beauty editor for, she's contributed to Women's Health, Cosmopolitan, PopSugar, and more. A book worm and fitness enthusiast, her happiest moments are spent with her husband, family, sipping tea, and cuddling with her Tabby cat, Aria.


I am excited to invite you to check out the following online events:

You can sign up even when the event is over or you are not able to attend. You will get access to the recording.

 Rediscover the Generosity, Generativity & Awe of the Winter Solstice Through Long-Lost Celtic & Christian Rituals . On Tuesday, October 18, with Alexander John Shaia, PhD, ritualist and teacher of mystical spirituality, you’ll explore where Celtic and Christian rituals have converged throughout time to create our most beloved Christmas traditions — and learn long- lost practices for reconnecting with the Earth and the sanctity of the holiday season. 

Discover an Ayurvedic Approach to Flourish & Thrive: Powerful Cleansing Techniques to Feel Relaxed, Refreshed & Rejuvenated as You Age. On Tuesday, October 11, John will share how this ancient approach to health can help you change lifestyle habits that lead to weak digestion, shallow breathing, and poor sleep — the major obstacles to healthy aging and living a long and enjoyable life.

The Next-Level Science of Sound Healing With John Stuart Reid: Discover How to Heal Yourself & Evolve Your Consciousness Through the Power of Frequency Medicine & Cymatics. On Tuesday, October 4, with acoustics scientist John Stuart Reid, you’ll explore the healing power of light frequencies, taking a deep dive into the relationship between sound, light, water, and electricity — to reveal how their shared synergy generates the very electricity that gives us all life.

The Kinēsa™ Process — Move Into Your Freedom: Experience the Healing Power of a New Synthesis of Feldenkrais®-Inspired Somatic Movement, Ancient Wisdom & Modern Science: Lavinia will guide you through an introduction to this life-changing work — and give you a taste of the benefits that are possible by guiding you through a seated Kinēsa movement practice that uses Attention to transform painful Sensations and Emotions into freedom, flexibility, and relief. 

 Boost Your Frequency & Multisensory Powers: Generate Positive Perceptions For Profound Healing, Abundance & Intuitive Insights. Get started raising your vibration with Marie on Thursday, October 6, where you’ll learn secrets for generating positive perceptions that energetically activate the outcomes you desire for yourself and others. 

The Hidden Key to Receiving Accurate Higher Guidance & Clear Intuition: Open the Lesser-Known Alta Major Chakra to Enhance Your Health & Improve Your Life

Activate Your Body’s Miraculous Healing Abilities Using the Language of Energy

Beyond Trauma to Healing & Happiness: Thrive in Life by Removing the Roadblocks That Impede Your Post-Traumatic Growth>Activate Your Inner Healing Resources With BioDynamic Breathwork :The truth is, all the resources you’ll ever need for healing are within you and all around you, right this moment, according to Giten Tonkov, founder of the BioDynamic Breathwork & Trauma Release System®.

Discover the Science Behind Your Heart’s Intelligence: Experience a Heart Coherence Practice to Shift from Stress & Negativity to Calm & Wellbeing. 

Supercharge Your Chakra Practice: How to Heal Your Energy Centers & Unleash the Full Power of Your Life Force.

For more information and to check out other upcoming courses and events go here. New programs are added frequently.



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REIKI & THE LAW OF ATTRACTION: Judith and Chris Conroy are giving away a FREE gift ebook called "Reiki & The Law of Attraction" to offer you more insight into the Law of Attraction, and how you can work with Reiki for manifestation, as well as healing and transformation.


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