Have more, Be more

Have more, Be more

I frequently hear the phrase HAVE MORE, BE MORE. It is a great phrase because it inspires us to be the best we can and have everything we desire. One of the beautiful things being a coach beside healing and transforming lives is that I evolve with my business and transform with my clients.

HAVE MORE, BE MORE we can apply in everyday life as mothers, grandmothers, leaders in the community. It doesn’t have to be only business related.

My question for you dear reader is HOW to be all that if your health is declining at a steady pace? Can you really be the best if you can barely get up in the morning because your energy is nonexistent? Or maybe your arthritis is acting up again and you can barely move.

Maybe you are taking a handful of medication to barely make it through the day.

Can you be more, do more and have more under those circumstances?

I don’t think so.

Health is our biggest wealth. We know all that, but so many times we push it to the backburner. We forget to take care of our amazing bodies. Our body has an amazing capacity to heal. The one thing to remember, it needs our support. In a form of

  1. Whole, nutrient dense food voided of chemicals.
  2. Proper hydration, with clean water.
  3. Movement, our bodies are designed to move.
  4. Stress reduction –  learn good stress relieving practices that you can stick with.
  5. Sleep, we need 7 to 8 hours of healthy sleep for our bodies to be able to repair.
  6. Clean air, at least in our homes (microenvironment), where we have full control.
  7. Positive, hopeful mindset; you heard about the power of the mind (capable to influence healing).

Where to start? You may ask in panic.

First, you make a conscious choice to change. Then be committed to making changes. You know how the saying goes “You can lead the horse to the water…”

I will give you a few tips on how to start, but you and only you can implement them.

  1. Let’s start from the last on the list with the mindset. A positive, hopeful attitude means half way healing. Study after study proves it. Also, you have to deal with the belief system that frequently is sabotaging us. Many times, we see our value and worth in a distorted way. Not being good enough, not worthy, not deserving…so we don’t take care of ourselves.
  2. Diet; eat food that is nutrient dense, clean. Food that will provide building blocks for your cells. Food that combats inflammation. That would be organic grass-fed meat, cage-free organic eggs, leafy greens, vegetables, fruits (strive for the color of the rainbow). I see you frowning organic is expensive. Let me tell you, can buy organic on a budget.
  3. Hydration with clean filtered water. Not with coke, dr. pepper, orange juice or Gatorade, just plain water. You may want to add a slice or two of a lemon, mint leaves, or a few berries if you wish so.
  4. Move your body to prevent age-related muscle and bone loss. It will keep your heart and lungs healthy. It can be as simple as a nice brisk walk in the nearby park or neighborhood.
  5. Stress is a hallmark of a modern lifestyle. From the minute we wake up till the end of the day we are bombarded with stressful events. We can choose how to react to them. One of the simplest ways to lower the stress level is the superwoman pose. It’s proven to reduce the stress hormone cortisol. Deep breathing is another simple and effective ways.
  6. Clean air; you can make the choice to make sure your HVAC filters are clean and maintained regularly. Use essential oils instead of candles (especially paraffin candles, which are toxic). Have some indoor plants in your home.As you see, there is so much you can do to take your health to the next level and that will help you do BE AND HAVE MORE.



I cauliflower
1 medium size onion or one leek
Mushrooms (I used chicken of the woods wild mushrooms) any kind you like.
1+1 tablespoons Coconut oil
Salt (Himalayan pink or sea salt)
Curry powder

Directions: With the S blade of the food processor shred the cauliflower into a rice consistency. Chop onion (or leek) and sauté in coconut oil until translucent. Add cauliflower and spices and sauté for another 15 minutes. In the meantime, sauté mushrooms in coconut oil, add salt and pepper (how long do you need for the mushrooms to be ready depends what kind are you using; wild mushroom, in general,l need longer time; about 30 minutes).


Do I need to take supplements?

Do I need to take supplements?

Do I need to take supplements? I eat healthy, so I don’t think I need any supplement.
I am not going to take any supplements, they are toxic and not effective. I will just waste my money.
Yes, I am taking many supplements so I can eat “the wrong food”.

Those are a few questions and statements from my friends and clients I am hearing frequently.

So, let me give my “two cents” regarding supplements. Are you with me?

Yes, we do need supplements even if we eat a balanced and healthy diet. There are multiple reasons for that. One is the quality of our food supply. Due to poor agricultural practices, toxic pollutants in soil and waters, long transportation time, picking up produce that is not ripe. The nutrient content is the highest when the produce is vine ripened. Also, we need to take into consideration the long travel time from the fields to our table. With each day nutritional value is less and less.

I have to warn you: not all supplements are good for you. Yes, there are supplements that have low efficacy, some of them have unhealthy fillers. So, when buying them you have to read labels carefully. Choosing and taking the right supplement is a great investment in your health. Choose a reputable brand so you know you will reap a benefit for taking them and not wasting your money. There are studies proving that some supplements are just passing through the digestive tract unchanged (that means no absorption). That is a real waste of money.

Taking all kind of supplements and eating the wrong food is not a too good idea. Supplements won’t make up for inflammatory, toxic and nutrient-poor food.

A healthy, nutrient-rich whole food is the best way to optimize your health. Vitamins, mineral and trace elements should come primarily from food.

If you take medication pay attention because many times they interfere with the absorption of vitamins and minerals.

In that case, you may want to supplement.

Majority of our adult population is nutrient deficient due to the reasons I mentioned above. One of the examples is Magnesium. Almost 70% of adult populations is magnesium depleted. Magnesium has a role in over 300 biochemical and physiological processes in the body. Did you know that magnesium is the first line therapy for a newly diagnosed high blood pressure? Just to illustrate the importance.

Are you one of the statistics (nutrient deficient) and trying to mask the symptoms with medications?

I see this way too frequently working with clients.

How can you know if you are mineral or vitamin deficient?

The best and most effective ways are to do some testing. Test don’t guess. But I know it can challenging sometimes to get the right testing.

Pay attention to symptoms or start taking the most important ones that the majority of us need.

I do not represent nor sell any of the supplement companies.

I am planning to talk about a few of them I can trust and use their product in my Facebook group. This month is all about supplements in the group.

One more reason to join us in the group. Click HERE




This is my “go to” food when I want something sweet and creamy. I know it’s also super healthy, won’t interfere with my hormone balancing efforts and everyone like it. I usually make a double batch so I can share it with my husband. I have to warn you once you start eating if it’s difficult to stop ?

Serves 1

1 cup full-fat coconut milk (one can has two cups)
½ cup blackberries (any kind of berries work well)
¼ cup chia seeds
I used coconut flakes for extra crunch, this is optional

Blend in a high-speed blender coconut milk and blackberries. Mix in chia seeds and just stir manually. Let it cool in the fridge for about 8 hours. And just enjoy it!!

To your radiant health, with love

Hormone Balancing Food for Women

Hormone Balancing Food for Women

Do you experience those times when you just don’t understand where your mood is coming from, and it changes without warning? This is a common experience for many women. Especially once we approach “those changing years”. Fortunately, there are foods and supplements that can effectively improve your mood.

By simply eating the right food, you can experience a great difference in your energy and mood. A diet packed with highly nutritious food can drastically reduce the symptoms of hormonal imbalance such as depression, mood swings, acne, and weight gain.

Below is the list of hormone-balancing food for women:


Are you familiar with the blue-green algae found in ponds and lakes? Well, it is known as Spirulina and it contains high amounts of magnesium, calcium, and potassium. It is rich in hormone-balancing nutrients, which can help reduce mood problems, cramps, inflammation, and breast tenderness. Therefore, it can reduce the risk of blood sugar problems by resolving the root cause of hormonal imbalance.

Cod Liver Oil

Cod liver oil is a historically popular remedy for its nutritional content. Fortunately, the contemporary variety is much tastier than its predecessors. Cod liver oil is rich in essential concentrated hormone-balancing nutrients such as Vitamin A and omega 3s that help address mood problems, inflammation, and fluid balance. Furthermore, regular consumption of fermented cod liver oil can also improve potency.


Vitex is also called Chaste Tree Berry, which is a powerful medicinal herb. This is especially ideal for women’s health because it helps produce high progesterone levels. Vitex can help relieve PMS symptoms such as depressed mood, irritability, headache, skin disorder, fatigue, bloating, breast fullness or sleeplessness. Vitex tincture gives you the best results and can be added to herbal teas.

Bee Pollen

In traditional Chinese medicine, bee pollen is specifically used to increase energy, reduce cravings, improve digestion, and build iron. Bee pollen is considered a complete food and is a great source of proteins and other important nutrients such as folic acid and vitamin B. These nutrients are effective in balancing hormones, improving your mood, and stabilizing weight.


Avocados are great sources of good fats that are essential for hormone synthesis. The nutrients from avocados help your skin release and circulate the hormones necessary to stay healthy. It is recommended to eat half an avocado per day to get a beneficial amount of fiber, monounsaturated fatty acids, vitamins C and E, potassium and lutein.


Salmon is good for your brain and heart health. It also balances your hormones because it contains omega-3 fatty acids, which serve as a major building block for hormone synthesis. Its anti-inflammatory properties can help fight skin irritations, including eczema and acne.

To stay healthy as well as balance your hormones, you need to eat the right food. The foods on this list can produce amazing results. Put an end to your mood swings and other hormonal imbalance symptoms. Give these a try?

To your radiant health, with love



We are conditioned to rely on prescriptions the moment we become ill, (not necessarily for health, but mostly for diseases) as some chemicals, drugs with different compounds.  We get caught in this mentality of always trying to “fix” something like we are broken. But as we know, “fixing the problem” with chemicals (aka prescription medications) won’t improve our health, since we are not addressing the root cause.

Let’s see a different approach.

Here are the three basic steps I have learned in my functional medicine school.

  1. Maximize: put in what the body needs to function and heal: oxygen, water, proteins, carbohydrates, healthy fats. Vitamins, minerals, antioxidants.
  2. Minimize: take out what is harmful; toxins, infections, allergies, stress, trauma.
  3. Prioritize: create an environment for healing; sleep, rest, laughter, exercise, stretching, breathing and meaningful relationships.

If we are focusing on step 2 which is Minimize….the first thing to notice is to take away what is harmful and one of them are toxic chemicals.  It makes so much sense!! Right? Before starting with one prescription drug to end up with five later, lets first remove the harmful stuff and then and only then use the medication if needed.

The Detoxification Process

How to remove the “harmful stuff”?  It’s simple, by supporting the body’s natural detoxification processes.

Before I get into that, let’s make a conscious choice to minimize the exposure. Shall we? With a few simple steps, we can make a huge difference.

Here are some simple steps:

  1. Instead for reaching to the next plastic water bottle, why don’t you switch to a glass one or stainless steel? You will save money, protect your health (lowering the toxic exposure), and do something great for our beautiful planet Earth (just think of plastic waste for a moment)
  2. Instead of plastic containers, Styrofoam cups use glass and carry your own coffee mug. Did you know for plastic and Styrofoam takes 500+ years to degrade? Maybe recycling them would be the second-best decision. The first best decision is not to use them.
  3. Instead of so great smelling laundry and kitchen soaps (but with bad ingredients), we should switch to a simple one with cleaner ingredients.
  4. Instead of deodorants and antiperspirants that are loaded with Aluminum, Parabens, Phthalates we could switch to more natural ones, including essential oils (for example). Same for perfumes. If you use them, do it sparingly.
  5. Maybe instead of burning candles (most of them are toxic) opening the window or diffusing an essential oil would be a better idea.
  6. Last, but not least cleaning up our diet. Eating organic as much as possible or at least close to organic (EWG’s Clean Fifteen and Dirty Dozen List come very helpful). Avoid junk, prepackaged food loaded with chemicals.

Maybe this seems very overwhelming to you. Trust me, it’s not. It’s much easier to do all these changes than you think.

Would you like to know more about it? Join our webinar where I will be talking about different ways to minimize plastic and other chemical exposures, their effect on health and how to remove them from our precious bodies.

JOIN ME for an informative webinar you won’t want to miss. Here’s more info about:

The 7 Reasons Why Your Body is Begging for a Cleanse. 




Try this in the morning before you drink your morning coffee or tea. It helps the detoxification, alkalizes the body, gets the digestive juices flowing and rehydrates the body.

Glass of warm water
Juice of a lemon
1-2 Tablespoons Apple Cider Vinegar

To your radiant health, with love,

Heartburn – Can I Help it with Foods and Lifestyle?

Heartburn – Can I Help it with Foods and Lifestyle?

The odds are that you or someone you know experiences heartburn. Around half of North American adults experience it at least once per month. Somewhere between 10-20% have it at least once per week! Heartburn, also known as reflux, occurs when the strong acid in your stomach creeps up into your esophagus.

It can feel like a burning sensation; hence the name “heartburn.” Other common symptoms include bloating, burping, difficulty swallowing, or a sore throat. Often there is a bitter or sour taste as well. Don’t get me wrong, stomach acid is good! Stomach acid is essential for good health and optimal digestion.

We need the acid in our stomach to protect us against harmful microbes (i.e. bacteria) that lurk in our food and drinks. Stomach acid also helps us break down our food, and digest nutrients. But we need that acid to stay in the stomach, and not get up to our esophagus!

Stomach acid doesn’t usually burn the stomach itself; this is because the stomach is protected by a layer of mucus.

But your esophagus doesn’t have that same protection. It has a valve that is supposed to prevent things from going the wrong way (i.e. keep food, drink, and acid down; not allow it back up). And when your esophagus is exposed to stomach acid too often, it can cause the infamous burning, inflammation, and other potential issues.

I’m going to share a bunch of tips that may help you overcome your heartburn symptoms naturally. Of course, if symptoms last for a long time, or get worse, it’s probably a good idea to see your doctor.

Tip #1 – Foods to eat (and avoid)

You may notice that when you eat or drink certain things, you get heartburn soon afterward. These triggers may be different for everyone; but often include onions, garlic, chocolate, citrus, tomato, mint, spicy foods, greasy foods, coffee, carbonated drinks, or alcohol. If any of these affect you, reduce them or even try cutting them out to see if it makes a difference.

Heartburn might also result from sneaky food intolerance. Try eliminating grains, dairy, and processed foods for a few weeks and see if that helps.

Now, you may be wondering: “If I eliminate these foods/drinks, then what can I put in their place?”

Try increasing fiber intake. Yes, this means more whole, unprocessed foods, especially veggies! In fact, potatoes may be a great addition to meals if you suffer from heartburn. Try getting at least five servings of veggies every day.

Tip #2 – How and when to eat

Eat slowly. Use meal times to release stress. Chew your food very well. Don’t eat meals that are too big.

And don’t eat too close to bedtime. You want to avoid lying down with a full stomach. We’re talking finishing eating 2-3 hours before lying down, so schedule your dinner or snack with this in mind.

Tip #3 – Lifestyle techniques

Sometimes strenuous exercise can make heartburn symptoms worse. If this happens to you, then focus on low-intensity exercises like walking and cycling.

If symptoms come on as you’re lying down to sleep, try adding a pillow or two so your head is a bit higher than your stomach.

Another interesting tip is to try sleeping on your left side. Lying on your left side works because the valve that prevents the acid from “leaking” into your esophagus is located on the right side of the stomach. So, when you’re lying on your left, the acid is away from that valve.


Heartburn is a very common condition where stomach acid creeps up into the esophagus (where it’s not supposed to be).

If you suffer from symptoms of heartburn, there are many things you can do. There are foods and drinks to avoid and veggies to increase. You can eat slower, chew more thoroughly, and don’t lie down within 2-3 hours of eating. Also, try low-intensity exercise and sleeping on your left side.

Try these simple, natural strategies. They can help prevent or relieve heartburn symptoms for you.

Why Some Raw Vegetables Cause Gas and How to Avoid It

Why Some Raw Vegetables Cause Gas and How to Avoid It

Raw food has so many benefits. It’s rich in enzymes, all the vitamins remain intact, and typically it’s easier on the digestive system than cooked food. Until the gut lining is not inflamed. You see there are just some vegetables that are difficult to digest raw. Particularly vegetables in the cruciferous family- cabbage, kale, broccoli, cauliflower etc.

They can be very irritating for our gut.

The reason these vegetables are difficult to process and often cause gas is because they contain high levels of sulfur and fiber. This is part of the reason cruciferous vegetables are so nourishing. The sulfur fights back against harmful free radicals and they have a powerful detoxifying effect.

While the enzymes, vitamins and antioxidants in vegetables are extremely beneficial, they’re useless if your body can’t process them. In the beginning of your digestive journey, when you’re working on rebuilding your gut flora and strengthening the intestinal lining, raw vegetables aren’t the best thing.

Too often, your body ends up spending more energy digesting these foods than they receive from them. As you work on strengthening your digestive system, take it easy with raw veggies.

Here are a few ways you can get the benefits of cruciferous vegetables without the gas and bloating…

  • Ferment your veggies to unlock their nutrients, check out phickle for some great recipes
  • Juice them
  • Lightly steam, saute or roast your veggies and top with a bit of coconut oil or ghee for better nutrient absorption
  • Blend them into a smoothie
  • Chew your veggies thoroughly, at least 20 times before swallowing
  • Digestive enzymes help me when I eat foods that might cause gas or bloating

Over time as you build up your microbiome and repair the lining of the intestines it’ll be much easier to process raw vegetables. These things take time so be patient with yourself and don’t let the process stop you from enjoying these health promoting vegetables.

If you’re seriously interested in getting healthy, restoring your digestion and boosting your energy then check out my new comprehensive program Restore your Gut Health, details here www.drilona.com/guthealth In the program you get a ton of delicious satisfying recipes as well as strategies that will help rebuild your intestinal flora.

Or join me on my Facebook page www.facebook.com/healthandvitalitywithdrilona where I’ll be sharing more information, tips and recipes to help you live a happier, healthier life.

To your wellness,

Dr. Ilona

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