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© 2016 by Be Well Nashville, LLC. Design by Shane Almgren MultiMedia & Entertainment


Located in East Nashville.

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The Be Well Blog

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December 2, 2016


     During the winter months many can be seen smothering themselves in anti-bacterial gels and lotions. While it is certain that sanitation helps prevent the spread of germs and disease, there is not much evidence that suggests it will improve your health. In fact, too much disinfectant can lead to a weakened immune system. Washing your hands with warm soap and water is a much better way of keeping your body free from germs.

     Those of us in the natural health field believe that the body's best line of defense against colds and flus is boosting it's own immune system.  The best way to do this is by first making sure that the microbiome (your gut) is full of healthy bacteria. One way to do this is by consuming fermented foods such as sauerkraut, kombucha, tempeh and kefir. In addition, adding in a multi-strained probiotic to your daily supplement routine will help in replenishing the friendly guys. By keeping a healthy gut, the body's immune system...

July 9, 2016

The symptoms of chronic fatigue are growing in epidemic proportions in the U.S.  One of the chief complaints I hear from clients is, "I'm so tired".  In fact, fatigue is one of the things that plagued my life for many years until I found help in the natural health field. "Your blood work is normal," "There is nothing wrong with you," "You must be depressed," were just a few phrases I heard over and over from my medical doctors, and the common complaint I get from my clients.  

You are not crazy and probably not least not yet. What you may be experiencing is adrenal fatigue. This happens when the adrenals have been managing long term or sometimes short term stress in the body and begin to lose the ability to function normally.

The adrenal glands are responsible for our "flight or fight" response and were designed to help protect us in times of danger or immediate stress. They produce adrenaline to increase our heart rate, help us focus more cl...

June 1, 2016

The topic of Candida or yeast became quite popular a few years ago with the book, The Yeast Connection by Dr. William Crook. Since then, folks have become much more aware of this growing health problem and how it effects a large portion of our population and has been linked as a source of dis-ease. It's quite obvious by watching TV ads that intestinal challenges are a growing trend in our society with issues such as bloating, constipation and IBS. The source of many of these issues is often yeast! So, how do you know if you carrying a mother load of fungus?


If you are experiencing  five or more of the following symptoms, you may have a problem with yeast overgrowth:


*Gas and bloating

*Fatigue or low energy


*Foggy thinking

*Sugar or carb cravings

*Food sensitivities or allergies

*Rashes or unexplained skin irritations


*Nail fungus, jock itch, thrush or recurrent vaginal yeast infections

*On birth control pills for 6 months or more


While yeast is found naturally...

May 19, 2016

Your microbiome (gut) is by far the most important part of staying healthy. We have trillions of microbes living in our body and some of the most important ones live in our belly. The state of our intestinal health is responsible for 80% of our immune function so regardless of why someone comes to see me, I always start there. 


There are many factors responsible for a healthy microbiome such as environmental toxins, exercise and sleep but the most influential factor is the food we eat. Certain foods are known to cause inflammation in our gut such as gluten, dairy and sugar. However, most people do not even know they are inflamed. Signs of intestinal inflammation are gas, bloating, constipation or diarrhea, IBS, headaches, skin issues, fatigue, foggy thinking and even depression. Poor gut health can also lead to diabetes and even cancer.


A recent study from The Hughes Center for Research and Innovation looked at the effects of the microbiome and weight loss. They found that those with...

April 28, 2016

Breakfast stands for "breaking the fast". Most of us go at least 10-12 hours between dinner and breakfast. That's the longest we go without food in a given day so why is it the one meal that so many people skip?


While you may feel that your cup of coffee or bowl of cereal is the perfect breakfast on the go, it is actually slowing your body down. Our blood sugar is lowest after long periods without food so the first thing we need within 30 minutes of waking up is a protein enriched meal. Protein not only satisfies your hunger, it also helps your body to build more lean muscle while burning fat and calories much faster.


It is recommended to get 25-30 grams of protein to start your day. Many are lucky to get even a fraction of that. Getting adequate protein boosts your metabolism and helps to regulate your blood sugar so you don't end up falling asleep at your desk or craving that mid morning bag of chips.


If you're too busy to cook, then grab a protein shake! Just be sure to watch the su...

April 7, 2016


If you are breathing in air, you have some level of toxicity in your body.  Unfortunately, we are surrounded by a constant flow of toxins in our food, water, air, house hold cleaners, cosmetics, even mother's breast milk has been shown to contain many types of carcinogens and toxins so no one is immune to this exposure. We obviously cannot live without air, food or water but we can make some changes in our lifestyles to help reduce the amount of toxic exposure. 


One thing you can do to eliminate your toxic load is a good cleanse. Not only does it help remove the nasty chemicals, it can also promote weight loss. The more toxic you are, the more acidic you are. The more acidic you are, the more your body holds on to your fat. So, if you are having trouble losing that last 5 or 10 pounds, consider doing a cleanse to assist your body in taking out the trash!


5 Steps to detoxify your body:

1. Drink filtered water

2. Eat only organic fruits, veggies and meats.

3. Get an air filter and wat...

March 10, 2016

Coconut oil has been growing in popularity the last few years and with good reason! There are so many uses and benefits of coconut oil. While in the past, it got a bad rap for being high in saturated fats, it has now won us over from its type of fat known as medium chain fatty acids/triglycerides (MCT's). These are much different from the longer chain fatty acids found in other plant-based oils which are typically stored in the body as fat. MCT's, on the other hand, actually are burned for energy which can aide in fat burning and weight loss!


These MCT's not only boost metabolism but are similar to the fats in mother's milk and have similar nutriceutical effects. The most benefit seems to come from the lauric acid. This predominant fatty acid chain found in coconut oil gives benefits of an anti-microbial and anti-viral shown to destroy bacteria and viruses such as helicobacter pylori, giardia lamblia, HIV, herpes simplex and even Candida.


 I recommend starting with 1 TBS of coconut oil...

March 1, 2016

It is estimated that over 80 million Americans suffer from impaired insulin response. Fact is, we eat way too much sugar and complex carbohydrates.


Our bodies naturally release insulin after eating so the glucose can be used by the cells to produce energy. If our pancreas releases too much from high sugar diets, this can lead to inflammation in the cells which may also result in weight gain, especially visceral fat around the waist. 


Those most at risk are folks with triglycerides over 150, HDL under 40, those with high blood pressure and BMI over 25. Folks who eat diets high in sugar and carbohydrates such as pastas, breads, chips, pizza and doughnuts are obviously at risk. Eating a diet focused on lean meats, fish, raw nuts, veggies and healthy fats will significantly reduce your chances for glucose problems.


Here are some basic steps you can take to help reduce your risks:

1. Exercise daily

2. Maintain your ideal weight

3. Eat lean and clean such as fruits, veggies, nuts...

February 1, 2016

People often wonder should I supplement or not? Isn't eating healthy, organic foods enough? I wish it was. However, due to the state of our soil content, not to mention the GMO's and contaminated water, we are fighting an uphill battle with our food.


As far back as 1992, the Earth Summit Report stated that there was an 85% mineral depletion in our soil from our mass farming methods. That was 24 years ago! Not only is our soil lacking in minerals, our conventional food is full of pesticides and genetically modified ingredients making it that much more difficult to obtain proper nutritional value. We may look well fed but many of us are dealing with various levels of malnutrition.


So yes, eat healthy and as much as possible. And supplement your diet with high quality basics such as Omega 3's, Vit D3, probiotics and liquid minerals, to name a few. And remember, not all supplements are good. In fact, much of what is on the market is what I call "expensive poop". Look for co...

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