Do You Suffer From .....?
     Inability to lose weight
      Extreme mood swings

· Are you tired of losing and gaining the same 20 pounds,
  or not being able to lose weight at all,
  no matter how much you exercise or starve yourself?
· Do you wonder how you will get everything done because you are so tired?
· Are you sometimes depressed or anxious and don't know why?
If this sounds like you, you may have a problem with sugar like I did.


          ($97 value)

*Are you addicted to sugar?
(take this quiz to find out)

*My report on the top 10 ways to
Tame Your Sugar Monster

*Free Sugar Blues audio teleclass

*Bonus: Free subscription to my newsletter
filled with tasty, healthy recipes and
useful tips for your good health

*I will never share your email address

Yes, send me my Sugar Buster Kit!

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  • When was the last time you received the personal attention you deserve and talked with someone about your health?


    Get the Conversation Started

  • No one diet works for everyone

    I will guide you to find the food and lifestyle choices that best support you. I will also help you to make gradual, lifelong changes that enable you to reach your current and future health goals.

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  • Could one conversation change your life?

    Schedule an initial consultation with me today!

It’s rare for anyone to get an hour to explore their wellness goals with a trained professional. As an Integrative Nutrition Health Coach, I create a supportive environment that enables you to articulate and achieve your goals. Throughout my education, I have been exposed to the most cutting-edge dietary theories and studied highly effective coaching techniques to help you find the right lifestyle that works best for you.

Most approaches to healthy eating dwell on calories, carbohydrates, fats, and proteins. Instead of creating lists of restrictions and good and bad foods, I coach my clients to explore basic improvements and implement gradual changes during our work together. As these pieces accumulate, my clients find the changes collectively create a much larger impact than they originally expected. We work on what you want to improve, and within the circumstances of your unique situation.

Ruth Sanders
Ruth Sanders

How to Create Energy in Your Body


Sales of energy drinks have skyrocketed in the last few years, people are consuming more and more caffeinated and sugary beverage, and yet people are still tired. Why is this?

 There are a few common reasons for fatigue:
   *Poor nutrition
   *Not enough sleep
   *Chronic stress

 If your doctor has ruled out any chronic illness, here are some things you can do:

1. Eat a Healthy Diet

    Complex carbohydrates such as fruits, vegetable, and whole grains provide vitamins, minerals, and fiber for a steady flow of energy and stabilized blood sugar. Lean proteins such as meat, fish, eggs, nuts and seeds provide building blocks to repair your body and strengthen your immune system.

You may think that simple sugars such as a candy bar or a sugary drink are giving you energy, but in reality it is just short term. You very suddenly crash causing exhaustion and inability to think clearly. Simple sugars also deplete vitamins and minerals, leaving your tired and weakening your immune system.

Don’t skip meals, especially breakfast. Be sure to have some protein at breakfast such as eggs, or yogurt and nuts. Eat 6 smaller meals if you need to for blood sugar regulation.

Drink plenty of pure water. Dehydration can cause your body systems to slow resulting in fatigue, and headaches.

2. Get Adequate Rest

     Be sure to get 7-8 hours of sleep at night. Your body restores itself during sleep, balancing and rejuvenating all your body's systems and organs.

Take breaks during the day. Stretch and take some deep breaths. One cause of not getting enough sleep at night is being overtired. You'll find that you actually get that project done more quickly and with greater ease if you take regular breaks.

3. Get Regular Physical Activity

   Getting some form of regular physical activity will increase your circulation and lung capacity to bring oxygen and blood flow to your body to create energy. It doesn't have to be structured, just any activity that you enjoy.

You will experience clearer thinking, more stamina and a greater ability to deal with stress. Physical activity also strengthens your immune system, lessening the chances of your getting sick and not being able to work, or enjoy events with your family.

  Having a healthy balance of good nutrition, rest and physical exercise will help your body produce it's own steady supply of energy from within.

       If you are struggling with having enough energy to enjoy your life, I would love to help.

       I help people take control of their health and feel confident about their future. My clients are determined to live a life free of constant doctors visits and reliance on prescription medication. 
Contact me  if you have any questions, or  to schedule a free Discovery Session, and let’s see if I can help you get your energy back.

Ruth Sanders
Certified Holistic Health Coach

Ruth Sanders
Ruth Sanders

Dry Skin Brushing for Lymphatic System

Dry Skin Brushing For Lymphatic Circulation
 Purchase a natural (not synthetic) bristle brush with a long handle so can reach all areas of your body.

When brushing, always brush toward your heart, which is best for circulation and your lymphatic system. You can brush your entire body (including the soles of your feet). Start at your feet and work your way up your legs to your arms, chest, back, and stomach. Brush in long strokes or circles, whichever you like. Avoid brushing your face (unless you have a special brush designed for this delicate skin), any other delicate areas, or any areas with irritations or abrasions (including varicose veins).
The pressure you apply while brushing your skin should be light, (avoid "scrubbing"). Your skin should be pink after a session (not red or irritated) and you can brush for as long (or as little) as you'd like. An average dry brushing session may last between two and 20 minutes.

Some benefits of dry skin brushing:
1. You'll exfoliate dead skin.
Forget your in-shower loofah and body scrubs, this will ensure you have silky-smooth skin all year round!
2. It stimulates your lymphatic system.
Dry brushing your skin will kick start your lymphatic system, which helps you remove toxins from the body. The stiffer the bristles on the brush, the better the lymphatic stimulation you’ll create.
3. Dry brushing helps to reduce cellulite.
Cellulite is simply toxic materials that have accumulated in your body’s fat cells and are trapped, unable to be eliminated from the body. Dry skin brushing helps to break down any trapped toxins from within the body and help your body eliminate them through its usual elimination channels.
4. It unclogs pores and de-congests skin.
Dry skin brushing unclogs your skins pores and helps your skin absorb more nutrients. Daily skin brushing promotes healthy, breathing skin. It's a real treat for the largest organ in our bodies!

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