Do you or someone you know have an autoimmune disease?

Please check out my blog post at Natural Healy concepts. I’m so proud to be guest blogging for them. Let me know your thoughts. I’d love to hear them. 

Thanks for all the readership and support!


Top 4 Ways to Ease the Transition into Fall


According to Chinese Medicine, Autumn actually begins in August. If you pay attention closely you will notice the subtle changes taking place, such as less daylight and cooler mornings and evenings. This is a time of transition and there are ways to help your body and mind ease into the season and guard against becoming ill.



This is a season for recognizing any sadness and grief. Its best to allow these to surface and work through and feel any sadness or grief that you are experiencing. If you bottle these feelings and bury them, its more likely that you’ll become sick, most likely with some sort of upper respiratory infection or a G.I. infection. Lungs and Large Intestine are most vulnerable at this time of year. So, Feel your sadness and grief and then release them to the universe after they no longer serve you.




If you’ve been working out and you feel its not that effective, it may be the perfect time to change up what you are doing, The truth is, this is the time of year our bodies need more rest and relaxation. This is the time of year to slow down and be more deliberate in your actions. Consider a new yoga practice OR Pilates class. This may be the perfect physical activity to shift into or to add to your workouts to make them more effective.




This is the perfect time for introspection to examine and evaluate your life. It is time to investigate what is inside, what makes you tick and what no longer serves you and to quietly listen to your own needs. This is a great time to allow yourself personal space and a place for your mind to rest and be quiet. I love the sauna at this time of year because it gives me just that, a quiet place away from everything and everyone. It’s a place I can allow myself some peace and quiet reflection even if its just for 20 minutes. Its important to find a way to escape our busy lives even if its for a short period of time.




This is the perfect time of year to move away from raw, cold foods (such as salads) to eating warm, cooked foods (such as soups). Squash, root vegetables, roasted chickens and plenty of herbs, pungent and sour foods are all great choices at this time of year, but certainly not the only choices. Bone broth is an excellent choice as it is very healing and can be preventative prior to getting sick. Parsley, sage, rosemary and thyme are great herbs of autumn and all have healing qualities. Onions and garlic are also good additions to meals as they have healing qualities as well. Mushrooms are a good choice as seasons change. If you feel like you’re on your way to becoming ill, it’s a good idea to eliminate all, dairy, gluten and eggs until you’re feeling much better.


If you’re struggling to align yourself with the season, contact me… I can help.

Merrit Bachman

Lifestyle Educator

The Vital Beet







Pneumonia Calls for Conventional Medicine Balanced by Alternatives

I have been recovering from pneumonia over the last 3 weeks. This is an illness that can take hold quickly and go downhill fast. Pneumonia is no joke. It ranks up there just above the flu and will slow you down entirely. It is a time to really listen to what your body needs. Pneumonia is severe and can put you in the hospital and even cause death. Antibiotics are often a necessary evil with pneumonia. There are cases that are less severe and it is sometimes possible to work through the illness without antibiotics. It is an illness that you can start to improve and suddenly take a turn for the worse, so it’s important for early diagnosis and early treatment or it can be fatal.


So, what to do…. Get lots and lots of rest. Pneumonia means that you have fluid in your lungs and thus less room for the oxygen that your blood and brain need. When you have pneumonia, just standing can feel like a real effort. I felt like I weighed a ton of bricks when I stood. Showering was almost all I could do for the day (even though in some ways it would make me feel better, it took a lot out of me.) I would go to bed around 7:30 pm and wake at 6:30 am and I’d feel like I didn’t sleep at all. It is the kind of tired that you feel tired in your bones.


I was fortunate that I could work from home. It was probably more than I should have done, but we’re short staffed in the office and busier than we’ve ever been. Unfortunately a good portion of my role requires that I’m on the phone quite a bit and that was just something pneumonia just didn’t allow me the oxygen for, for about a week and a half. I did all that I could while sitting upright that didn’t involve being on the phone. I worked modified hours and really tried to listen to what my body needed and when.


Here are some of the other things I did to help my body heal from pneumonia despite having to take a round of antibiotics.

  • Tons of rest / sleep…. #1 priority
  • Lots of bone broth and soup
  • Lots of blended greens shakes and essentially eating a very high nutrient diet (no sugar, no caffeine) and tons of water
  • Extra supplements including A, B, D and C
  • Double probiotics while taking antibiotics and for 2 weeks following
  • Breathing exercises to improve lung capacity
  • Neti pot several times per day to clear excess mucus
  • Herbal combo including Pleurisy root and Osha Root that are specific remedies for lungs and respiratory issues
  • Elderberry syrup for my cough
  • Gargle with salt water every day sometimes more than once a day
  • Drink a tablespoon of apple cider vinegar in 8 oz of warm water (helps loosen mucus)
  • If I felt like I could make it to the sauna, that would have been beneficial, but I just didn’t have the energy for it.


The cough, chest & lung congestion that come with pneumonia are terrible and make it difficult to sleep. Unfortunately you want a productive cough, so that your body will rid itself of infection that comes with pneumonia. The cough itself can take all the energy you have while sick with pneumonia. It’s important to be patient and ride it out and be gentle with yourself and diligent about taking care of yourself and not over doing it. I finally had the first day of feeling somewhat human at the end of last week. I’m thankful the worst is behind me, but I will likely still be recovering over the next week or so.

Much of the same applies if you have a cold or the flu. Both can turn into pneumonia and that is a dangerous place to be, so plenty of self care and rest are just what the doctor ordered. Here’s to brighter days ahead and the end of cold & flu season!



Be Well Even In Winter

This is a time of year that the winter blues can set in for some people, which adds to the propensity for respiratory infections and colds/flu this time of year. I wanted to share one of the ways that I help myself to heal faster from acute illness and best of all ward illness off from ever taking a foot hold.

I sit in an infra red sauna about 3 times a week for about 20 minutes. I didn’t start out like this, but I’ve been sitting in a sauna for many years and I’ve worked up to the time and frequency that I’m currently at. The sauna is not for everyone, but it can be super beneficial for most people. If you suffer from adrenal fatigue, are pregnant or suffer from another chronic illness, the sauna may or may not be for you and you should check with your doctor first. That being said, the sauna is an excellent way to take time for yourself and to assist your body in its detoxification process. The benefits are numerous from there.

A sweet looking sauna located in Canada.

My husband has two saunas in his clinic and I’m fortunate to be able to sit in the sauna just about any time I see fit. You may not have that luxury, but it is possible you might find a spa or clinic near you that may have sauna package and typically the cost is very reasonable. It is such a great way to warm up from a chilly day and we still have several chilly winter days ahead. Here is a link to my husband’s blog about the benefits of some sauna time. Treat yourself today. click here

There are other ways to ensure wellness as the winter blues hit. This is a great time of year to put plans in place for mile markers and wellness goals that you’d like to set for the year. I’ve done this and it is my goal to condition myself to climb a 14er in the fall of this year. The thought climbing a 14er is somewhat intimidating since I haven’t hiked a 14er since my 20s, but this is a very doable goal, yet challenging. My focus is set and I know what I have to do to be successful.

Another goal that I’ve set for myself this year is to cultivate more joy and pleasure in my life. When we experience joy and pleasure, we also naturally receive a boost in what is called Nitric Oxide. This is an important life giving gas, not the toxic kind that is important for cardiovascular health and so much more. By the way, negative thoughts and feelings can reduce your Nitric Oxide levels, so turning those feelings around as quickly as possible is so important to your health. Check out a post by Christine Northrup for more information on this topic. click here

There are many other things you can do to stay well and ward off the winter blues, but these are a few good was to start.

Be well!