TOOL #1   NUTRITION – An Important Key To Your Physical Well-being  

The importance of eating healthy meals should not be underestimated. One of the first action steps that I took when I got serious about my physical wellness was to take a closer look at my nutrition choices, both foods and supplements. One of the easiest ways to improve your diet is to choose organic whenever possible. Amazingly, you can decrease your pesticide exposure by 90% if the majority of your diet consists of organic food choices.   

In regards to supplements, they have also been a key component in restoring my health and vitality. Due to years of synthetic chemical and pesticide use, the condition of our commercial agricultural soil has been steadily degrading which has decreased the vitamin and mineral content in our conventional food sources. Therefore, it is important that you compliment your diet with high quality supplements in order to fill the nutrition gaps.     

I have had great success with Amare Global’s full line of nutrition products that are geared to replenish your gut microbiome and nourish your mental wellness. You can read about my story with Amare and more about these supplements here.

TOOL #2   BEMER – Pulsed Electromagnetic Field Therapy 

PEMF therapy is based on the use of Pulsed Electromagnetic Fields which support your body’s natural ability to heal itself. PEMF is another wonderful tool that I would never live without. After experiencing remarkable results with my own hip discomfort and neck issues, it is a must-have in my preventive medicine toolbox.   

The device that I use is BEMER Therapy. I chose BEMER due to its solid science and the fact that the technology is a Class 2 medical device. BEMER has been in existence for 22-years and its technology is being utilized worldwide. BEMER is being used in hospitals, healthcare facilities, and universities across the globe. The technology is being recommended by doctors, physicians, veterinarians, NASA, the NFL Alumni Association, and people from all walks of life. 

The video that I have shared below placed BEMER on the map for its scientific achievement and unsurpassed ability to improve microcirculation. It was taken with a $30 million microscope called Intravital Microscopy. It shows the remarkable effect that BEMER has upon blood flow which is the primary use of PEMF therapy devices. Learn about the benefits of BEMER and the right questions to ask when searching for a PEMF therapy device, here.   

TOOL #3  HEALY – The Next Generation of Frequency Medicine

Healy is a Class 2 medical device TENS unit that is used for the treatment of pain in chronic pain, fibromyalgia, skeletal pain and migraine, as well as for the supportive treatment of mental illnesses such as depression, anxiety and related sleep disorders. 

In addition to delivering small electrical impulses to the body, what is really amazing is that Healy has a unique, patented Quantum Sensor which does an analysis, tells you which programs you need at that particular moment, and transmits the appropriate frequencies. It is uncannily accurate!

Healy is based on the TimeWaver clinical device. TimeWaver has a medical database of over 300,000 frequencies, compiled by 2000 clinicians working with over 500,000 patients. Healy is a portable, wearable device that accesses this very same database! A person can choose what type of therapy they need, such as sleep, stress reduction, pain, gastrointestinal, lungs, kidney, meridians, mental, emotional, etc. or Healy can perform the analysis for you! 

You can access more information about the Healy wearable device here.  

Please contact me via email, text, or phone call if you would like to try the Amare Global nutrition products, BEMER Therapy, or the Healy Wearable device!


Susan Kapatoes
C: 508-282-7877


The author, Susan Kapatoes, MHA is the founder and owner of Inspire Your Journey, a holistic wellness company. She is a Wellness Partner with Amare Global, and an Independent Distributor with BEMER Therapy and Healy World.  She lives in Massachusetts.  





For this month’s blog, I have decided to focus upon the topic of Alzheimer’s Disease (AD) which is currently affecting approximately 6 million people in the United States and 44 million people worldwide. This disease is rapidly growing and there is a good chance that someone in your family or circle of friends has been impacted by this disease.

Right now, I can think of seven people whom I know personally who currently have dementia or did have AD before they passed away. This disease is heartbreaking for it robs people of their very essence. And from my own experience with family members, in the beginning stages, the affected person is typically aware that something is not quite right with his or her mind but cannot put their finger on why. This is frustration at its finest for both the person suffering from the disease and the caregiver witnessing their loved one struggling to be the person they once were before the disease took hold.

The Cost of Alzheimer’s Disease

According to the Alzheimer’s Association, there are many costs involved with the individual person and the families who are impacted by the presence of AD or other dementias.  These costs are physical, emotional, mental, and financial.

In 2019, Alzheimer’s and other dementias will cost the nation $290 billion, including $195 billion in Medicare and Medicaid payments. Unless a treatment to slow, stop or prevent the disease is developed, in 2050, Alzheimer’s is projected to cost more than $1.1 trillion (in 2019 dollars). – Alzheimer’s Association

Compared with the majority of the population, people living with Alzheimer’s or other dementias typically have twice as many hospital stays per year. Medicare beneficiaries with Alzheimer’s are also more likely to have chronic conditions such as diabetes, heart or kidney disease. And people with AD usually have more skilled nursing visits and are more likely to need adult day services and nursing home care.

Help & Support

The scientific community has much to learn about this mysterious ailment and the cure of AD is still unknown.

But there are ways to support the people you know who have begun to show signs of dementia or have full blown AD. For most of us, our support will be shared with family and loved ones, unless you are a professional performing research or interacting directly with the patients in a healthcare facility.

The first and most critical way to offer your support is on an emotional level. It is vitally important to have compassion and understanding. Being an empathetic caregiver can help you through the challenging moments. It is also important that you seek help and support as a caregiver in order to replenish your own emotional needs.

The other way to support a loved one is on a physical level by adjusting their nutrition intake and integrating research-proven complimentary therapies into their daily living. This blog will focus on the physical support but you can find more information about caring for someone with dementia here.

Scientific research has shown that Pulsed Electromagnetic Field (PEMF) Therapy can have a positive impact on patients with AD since this therapy increases overall blood circulation. And taking the right type of supplements can also encourage optimal brain function.

Read on for more details…

The Gut-Brain Connection

Science has begun to show a direct correlation between the health of our gut and the health of our brain. As much as 90 percent of serotonin is made in our gut and around 50 percent of dopamine. These neurotransmitters partially determine how you feel on a daily basis, so it stands to reason that when the microbiome is out of balance and the neurotransmitters aren’t being produced effectively, your mental health could suffer.

Amare Global, The Mental Wellness Companycreates high quality nutrition products that help to connect our gut and brain so they can function at an optimal level. I will be focusing on two products from Amare Global which have been shown to have a positive impact upon gut health and brain functionality: (1) MentaBiotics, and (2) OmMEGA Fish Oil.

MENTABIOTICS: The Most Comprehensive Probiotic 

I have been taking MentaBiotics for a year now and my stomach has never felt better. MentaBiotics is a comprehensive nutritional system that contains specific strains of healthy bacteria (probiotics), specialized fibers (prebiotics), and phytobiotics which protect the healthy bacteria. This supplement has been scientifically proven to enhance your overall physical and mental well-being.

MentaBiotics also contains Suntheanine which has been shown to improve learning performance, heighten mental acuity, and promote concentration.

OmMEGA: High Quality Fish Oil 

I have been taking OmMEGA for a few months now and I can tell you that this is the first fish oil does not give me the ‘fishy burps’ or leave an unpleasant taste in my mouth. OmMEGA is so clean that there is NONE of the fishy smell or aftertaste. In fact, before Amare, I had stopped taking fish oil supplements for these reasons so I am VERY PLEASED that I can finally take a fish oil without experiencing the annoying side effects.

PURE: OmMEGA has NO environmental toxins such as PCBs, heavy metals, mercury, or lead.

POTENT: OmMEGA Has a 5:1 ratio of EPA to DHA and contains a 70% extract of EPA and DHA. The standard fish oil on the market is a 30% extract.

BENEFIT: OmMEGA helps to support the building blocks for neurons and nerve growth throughout the body, especially in the brain.

PEMF Therapy & Alzheimer’s

There are many research studies documented in PubMed which have examined the possible impact that low-frequency magnetic field stimulation can have upon people with Alzheimer’s Disease (AD).

I will highlight two of those studies here.

1. Patient Blood Samples exposed to PEMF 
Low-Frequency Pulsed Electromagnetic Field Is Able to Modulate miRNAs in an Experimental Cell Model of Alzheimer’s Disease

Samples of blood were taken from patients with AD. For each patient, blood cultures were exposed to a Low Frequency Pulsed Electromagnetic Field (LF-PEMF). Non-treated blood cultures were evaluated as controls. The study found that LF-PEMF exposure stimulated both tissue regeneration and brain signaling capacity in the patients’ blood samples with AD.

2Patients Directly exposed to PEMF
Treatment of Alzheimer’s Disease with Repetitive Transcranial Magnetic Stimulation Combined with Cognitive Training: A Prospective, Randomized, Double-Blind, Placebo-Controlled Study.

This study researched the synergistic effect of magnetic field exposure combined with cognitive training on patients with AD. This combined therapy approach had a remarkable impact upon the memory and language domains in the patients affected by AD.

Are you curious about PEMF Therapy but don’t know where to start?
Please contact me and I will be happy to assist you!


Susan Kapatoes, MHA is the founder and owner of Inspire Your Journey, a holistic wellness company. She is a Wellness Partner with Amare Global, The Mental Wellness Company, and an Independent Distributor with BEMER Therapy.


By Susan Kapatoes, MHA, CPC

Type-2 diabetes is one of the most prevalent diseases in the world, affecting approximately 100 million Americans. It is characterized by a condition called insulin resistance, where the body cannot effectively use the hormone insulin to bring glucose (blood sugar) into the cells and muscles for energy. This causes glucose to accumulate in the blood at higher than normal levels, putting people’s health in danger.

Insulin is beneficial for appetite and blood sugar control. It helps transport glucose into the muscle cells to be used primarily for energy; it drives blood sugar to the brain which is the brain’s primary source of energy using about 150 grams/day. Insulin will also drive amino acids into muscle cells for protein synthesis and transport glucose into fat cells for storage.

Stress can interfere with our body’s ability to allow insulin to do its job. When we are under chronic stress, the body is producing high levels of cortisol. High cortisol blocks insulin function causing large fluctuations in blood sugar levels which leads to an imbalanced metabolism: we crave more calories (when blood sugar is low), so we take in more energy, but we’re not burning those calories as efficiently so we’re storing more energy which can also lead to weight gain.

Chronic imbalances with the metabolism eventually cause changes at the cellular level and this is where Amare Global enters the picture.

Mitochondria Fun Facts

Per Dr. Shawn Talbott, Chief Science Officer of Amare Global.

  • The mitochondria are very similar to the microbiome in our gut with its trillions of bacteria. Millions of years ago, the mitochondria were free living bacteria with which our bodies co-evolved.
  • At the present time, mitochondria are not bacteria, they are organelles inside our cells that generate energy. With metabolism, it consistently returns to the individual mitochondria which are the powerhouse of the cell. This where our calories actually get burned and energy is generated for cell metabolism and energy production.
  • If your metabolism is off because your insulin is being blocked, you get a lot of oxidative stress and inflammatory stress which sets off its own cascade of metabolic reactions at the cellular level which can lead to cellular damage.

Improve Stress Resiliency by Lowering Cortisol

Several of Amare Global products will help you to improve your stress resiliency by lowering cortisol. These products support many aspects of metabolism, e.g. MentaBiotics, MOOD+, and SLEEP+ help with appetite/cravings, digestion of food, absorption of nutrients, and improved function of metabolic hormones such as insulin/thyroid/cortisol.

People with diabetes also tend to also have high levels of inflammation, and several Amare products can help the body reduce inflammatory stress such as VitaGBX and OmMEGA.

People report back: “I’m losing weight”, “My appetite is changing”, and “I don’t feel this drive toward junk food anymore.”

These changes are occurring because of the normal restoration of the metabolic profile. The cells and tissues are communicating with each other in their own language which is the language of the hormones. This communication pathway is what we call the “axis.”


Amare Global offers natural solutions for your gut health and mental wellness. Our products help reduce feelings of anxiety, stress, and depression while lessening aches & pains and improving your sleep, diet, energy, and focus. Amare products will help to normalize the axis where the signaling and communication is taking place between the tissues and cells. This signaling is one-part cellular, one-part hormone, and one-part nervous system.

The goal is to lower stress levels as a way to lower cortisol levels so that insulin can do its job without interference from cortisol. The following Amare products can help you to increase your stress resiliency by lowering cortisol: MentaBiotics, MOOD+, SLEEP+, VitaGBX, OmMEGA.


  • Lowering stress and cortisol levels can be done directly in the brain by the effect of Suntheanine which is found in MentaBiotics. Suntheanine has been scientifically shown to increase Alpha brainwaves creating a ‘calm focus’ which helps us to deal with stress more effectively.
  • Probiotic strains matter! The Lactobacillus rhamnosus R11 found in MentaBiotics prepares our body and mind to have an ‘on-demand’ calming effect for stress resiliency (this is different than the Ashwagandha in Mood which has a ‘direct’ calming effect on the nervous system). The end benefit is that you improve your ability to be calm in the face of stress.


  • Key Ingredient is Ashwagandha by Sensoril. Acutely, people feel a calming effect in about one hour. Over the long term, taken as a regular supplement for at least 4 weeks, people start to see a modulation of their entire stress response profile. There is a lowering and normalizing of cortisol with an adjunct rise in anabolic hormones such as DHEA which is a precursor to testosterone.


  • The Corn Grass in SLEEP+ provides a building block for your body’s own synthesis of melatonin. If you need melatonin, your body can use this to make as much as it needs. This means that you don’t wake up with the common ‘melatonin hangover’ the next morning because your body hasn’t fully metabolized the melatonin that you took in supplement form the night before.


  • The phytonutrients within VitaGBX activate a whole series of cellular defense responses (CDRs) which will activate the Nrf2 pathway reducing oxidative stress. VitaGBX also includes nutrients that activate other CDRs including those that reduce inflammation (Nf-kB), increase longevity (SIRT1), enhance metabolism (MTOR), and stimulate cellular cleanup (autophagy). In addition, VitaGBX is a comprehensive formulation of 50+ nutrients including bioavailable vitamins, minerals, and amino acids.  


  • OmMEGA™ is a high-potency, ultrapure blend of EPA and DHA Omega-3 fatty acids that is approximately 70% more omega-3 (EPA/DHA) than standard fish oils. EPA has been shown to protect our genes and cell cycle, reduce aggression, and improve focus and attention. DHA is a major building block of the brain. It greatly impacts cognitive function and may help to improve memory loss.

How to Use the Amare Global Products

Metabolism has a cascade effect throughout our entire body, and there is continuous cross-talk between our hormone systems. From a metabolic perspective, taking Amare’s products will be beneficial for optimizing your caloric expenditure, balancing blood sugar levels, and maintaining your weight control. Because these products are going to change how the hormones communicate with one another, your energy levels, mood, focus, and overall stamina will improve.

It is important to establish proper metabolism at the cellular level first by reducing the oxidative and inflammatory stress. Once we improve cellular function, then we can focus upon the metabolic level, and lastly, we can target the microbiome/gut-brain axis. In this way, we are getting to the root cause first and addressing the stress that is causing the imbalance.

Susan Kapatoes, MHA, CPC, is a nutritionist, holistic health practitioner, and certified professional coach. She is the owner of Inspire Your Journey LLC and a Wellness Partner with Amare Global, the Mental Wellness Company. She is accepting appointments at the SheBreathes Balance & Wellness Studio in Walpole, MA.  

Resource Links

Amare Global, MentaBiotics, MOOD+, SLEEP+, VitaGBX, OmMEGA


Harvard Publishing, (2011). Understanding the stress response – Harvard Health. [online] Available at:

Moloudizargari, M., Mortaz, E., Asghari, M. H., Adcock, I. M., Redegeld, F. A., & Garssen, J. (2018). Effects of the polyunsaturated fatty acids, EPA and DHA, on hematological malignancies: a systematic review. Oncotarget9(14), 11858-11875. doi:10.18632/oncotarget.24405

Murata M, e. (2001). Dual action of eicosapentaenoic acid in hepatoma cells: up-regulation of metabolic action of insulin and inhibition of cell proliferation. – PubMed – NCBI. [online] Available at:

Lyon MR, e. (2011). The effects of L-theanine (Suntheanine®) on objective sleep quality in boys with attention deficit hyperactivity disorder (ADHD): a randomized, dou… – PubMed – NCBI. [online] Available at:

Talbott, S. (2018). Science Deep Dive, Insulin/Thyroid Metabolism via GBX. [online] YouTube. Available at:






 By Susan Kapatoes, MHA

The morning meals that I consume on a daily basis are vital to maintaining my gut health. Research shows that the health of your gut microbiome, which is made up of trillions of bacteria, fungi and other microbes, directly impacts your overall body health and state of mental wellness.

Most of your gut microbes are found in your large intestine and they are collectively referred to as the gut microbiome. These bacteria play a very important role in your health by helping to improve digestion and boost your immune system.

Your gut also has its own nervous system and contains more than 100 million neurons. Your gut and your brain are constantly in communication with each other. They can influence the chemistry of your mood, emotions, immune system, and long-term health. Once I started to pay more attention to my stomach and my dietary lifestyle, I noticed substantial improvements in a few different areas of my health. We are all aware when our tummy does not feel good, but do you notice when it feels great?

There are three major changes that I have observed since tweaking my diet. I now consume more fruits and vegetables, eat very little added sugar, have decreased my meat and dairy consumption, and take gut boosting supplements on a daily basis. This combination of eating a healthy diet plus taking high quality gut microbiome supplements has made a big difference in my life; I simply feel better, my stomach is calm, my mind is clearer, and my body has been improved on a physical level. Here’s what I noticed:

First, there was an immediate change in the quality and frequency of my bowel movements (BM’s). I became more regular on a daily basis, and regularity is essential for health. As I’ve gotten older, I’ve noticed a change in my body’s metabolism. It is not what it used to be. I realize now that I have to be very careful with my diet if I want to have a pleasant experience in the bathroom. When the majority of my calories are coming from whole fruits, vegetables, grains, and nuts on any given day, then I am fine.

Second, my sugar cravings have decreased since I made the decision to consume very little sugar in my diet. When you crave sugar and start eating junk food instead of choosing a healthy alternative, this decision sets off a chain reaction in your body that has you wanting more and more junk food. You never truly feel satisfied because that unhealthy food is made of empty, non-nutrient calories.

Third, and perhaps most significantly, I now have a much cleaner tongue. I know that sounds like an odd thing to admit, but having a white tongue has always been a pet peeve of mine. I had tried countless remedies over the years and nothing worked. I had given up hope of ever having a truly clean tongue, but alas, this combination of modifying my diet plus taking the gut microbiome supplements has finally made the difference. Ironically, this was not the goal when I ventured onto the road of gut health, but having a clean tongue has been a surprising benefit. When you have a clean tongue on a consistent basis, you know you are doing something right!

Here are two morning recipes for a protein smoothie and a bowl of oatmeal that will boost your gut microbiome and taste good too. I have these nourishing foods every morning, which are a great way to start your day.

Morning Protein Shake

This delicious shake is gluten-free and dairy-free. The banana adds a nice consistency.

8 oz organic unsweetened cocunt milk
2 sprigs fresh parsley
1/2 banana
Handful mixed berries
1 tsp seed fiber
1 scoop vanilla protein
1 scoop probiotic powder

Place all ingredients in a blender. Blend on high for 1-2 minutes. Enjoy!

Morning Oatmeal

I look forward to this nourishing bowl of warmth every morning. It tastes great and is packed with superb nutrition.

1/4 c organic quick cook steel cut oats
1/4 c water
Handful frozen wild blueberries
1 tsp superfood powder

Cook the oatmeal according to instructions. Add the blueberries & superfood powder. Enjoy!

Improve Your Gut Health

Taking care of yourself begins with the quality of your dietary lifestyle and the supplementation that you are consuming on a regular basis. Amare understands that the health of your gut also affects the state of your mental wellness. The gut-brain axis (GBX) is the biochemical signaling that takes place between the gastrointestinal tract and the central nervous system, i.e. it is the communication highway between your gut and your brain.

My own health has been transformed by taking Amare’s high-quality nutrition products. I have been in the nutrition field since the 1990’s and have tried MANY different types of supplements, probiotics, vitamins, and protein powders. I am taking Amare’s products because they work and they are HIGH QUALITY. These are the supplements that I am taking right now:

  • Fundamentals Pack  – complete nutrition for your gut, your brain, and your gut-brain axis.
  • GBX Protein – sugar-free, gluten-free, vegan, non-GMO, dairy-free, soy-free, and TASTES AMAZING!
  • GBX SeedFiber100% bioavailable seed powder to get that extra boost of FIBER.
  • GBX SuperFood – sugar-free fruit and veggie powder that tastes great. Excellent for kids who don’t like their veggies!

Once you commit to a healthy eating routine, it will become easier and easier to follow. I have realized that eating healthy begins with having a healthy mindset. Once you have made up your mind that you want to feel better, you will continue to make smart food choices because you are literally rewiring your brain and your gut to make wiser decisions.

I am available for your support and to answer any questions you may have, so please reach out!

Susan Kapatoes

Susan Kapatoes, MHA is the founder and owner of Inspire Your Journey, a holistic wellness company. She is a Wellness Partner with Amare Global, the Mental Wellness Company, and an Independent Distributor with BEMER Therapy. She lives in Massachusetts.



by Susan Kapatoes, MHA, CPC

What are Free Radicals?

A free radical can be defined as any molecule that contains an unpaired electron in its atomic orbital. The presence of an unpaired electron results in common characteristics that are shared by most radicals such as instability and extreme reactiveness. For this discussion, we are focusing upon the harmful effects that may result from free radicals being present within the human body.

Once the formation of free radicals begins within the body, a chain reaction can occur, creating more and more free radicals. Imagine a molecule floating within our body that only has one electron in its atomic orbital (free radical). This molecule is looking to steal an electron from another molecule so that it becomes paired and more stabilized.

When this free radical pulls another electron from a molecule, it destabilizes the molecule and turns it into a free radical. That molecule then takes an electron from another molecule, turning it into a free radical, and so-on and so-on. This domino effect can have detrimental effects to the whole cell and eventually cause damage.

The primary targets in the human body that are damaged by free radicals are proteins, DNA, and lipids. Free radicals can lodge themselves within the membranes of our cells and disrupt the body’s ability to maintain a state of homeostasis.

According to the Harvard School of Public Health, free radical chain reactions may change the structure of a lipid, making it more likely to become trapped in an artery. The damaged molecules may mutate and grow tumors. Or, the free radicals may alter DNA code.

Where do free radicals come from?

We are exposed to free radicals from a variety of sources that originate from both internal and external origins. The good news is that there are ways to neutralize the negative impact that free radicals can have upon our physical body so that we can remain healthy in the long term.

Internally, free radicals originate from natural metabolic processes within the human body. These include the biochemical processes of respiration, energy production, the inflammatory response pathway, and others.

Externally, free radicals can be found in air pollutants, cigarette smoke, ultraviolet radiation, x-rays, radon, and industrial chemicals. The foods that we eat can also promote the formation of free radicals. By eating a balanced and healthy diet, our body has the capability to fight off free radicals and keep them in check. Here is where we introduce antioxidants for they act as our body’s natural defense system against free radicals.

What are antioxidants?

An antioxidant is a molecule stable enough to donate an electron to a rampaging free radical and neutralize it, thereby reducing its capacity to damage. Antioxidants can also scavenge free radicals and destroy them. They can safely interact with free radicals and terminate the chain reaction before cells are damaged.

Our body produces some antioxidants on its own, but we need additional antioxidants from our diet to effectively counterbalance the detrimental effects of free radicals. The optimal source of antioxidants comes through our diet. Specifically, a plant-based diet has demonstrated stronger antioxidant activity than a diet that is primarily animal-based.

Studies have shown that there are large amounts of antioxidants in fruits, vegetables, and nuts. There are smaller amounts of antioxidants in meats, poultry, and fish. Junk foods, cakes, pastries, and other highly processed fast foods tend to be much lower in antioxidants which comes as no surprise.

There are many substances that can act like antioxidants, but the principle antioxidants are vitamin E (α-tocopherol), vitamin C (ascorbic acid), and beta-carotene. The body cannot manufacture these micronutrients, so they must be supplied in the diet. They are found in a variety of foods, but they are highest in plant sources.

Many antioxidant compounds, naturally occurring in plant sources, have been identified as free radical scavengers. A study published in Advances in Nutrition showed that the dietary phytochemicals of fruits, vegetables, and other plant foods displayed potent antioxidant activity.

Research has also shown that it is more efficient to obtain your antioxidants by eating fruits and vegetables in their whole form versus taking antioxidant supplements. This is because whole fruits and vegetables contain a myriad of other bio-active compounds that have synergistic activities when they are consumed in their natural unaltered state.

What is Functional Food? 

The term functional food was born from the perspective that food is not only necessary for keeping the human body alive. It also viewed as a source of comfort and support for your physical, mental, and emotional well-being.

This is demonstrated during those times when we are experiencing hunger. When are stomach is growling, our mood might be growling as well. We are probably not feeling very peaceful when our mind is thinking about our next meal and wondering when we will eat again.

When we satisfy our hunger with a meal that is made from high quality ingredients or a home cooked meal that is lovingly prepared from a family member, we not only feel satisfaction on a physical level, but we also feel nurtured to the core of our being, both emotionally and physically.

Our food is considered functional if it adds benefit to the human body’s physiological processes and helps to maintain our psychological state of wellness. Whole foods represent the simplest example of functional food which consist of beneficial ingredients such as dietary fiber, vitamins, minerals, antioxidants, and omega-3 fatty acids.

The Challenge of Eating Functional Food

If you are fortunate enough to live in a developed country where there is an abundance of food choices, then you are blessed. It is wonderful to have so many opportunities to fine-tune our taste buds and choose from the myriad of foods at the grocery store. But along with this blessing comes the challenge of making healthy eating decisions. It takes self-discipline to resist the foods that are not beneficial for your health.

As you know, the junk food that tastes good to your palette is not very good for your body. The sodas, cakes, pastries, white bread, packaged and processed foods offer little nutritional value, and they are often high in sugar and non-essential ingredients such as artificial colors and preservatives.

Having the proper knowledge and a support system in place can help you develop the will power that is necessary to make those healthy food choices. When you are aware that the cheesecake you are eating could be harming your cells and clogging your arteries, you might be more willing to say NO when you otherwise would have said yes.

If you are a person who has difficulty following through with your good intentions when it comes to making healthy food choices, then I can help you strengthen your willpower and provide you with a support structure so that you can feel confident about your dietary decisions.

Being consistent and persistent is essential for your long term success in any personal development endeavor – whether it be a physical challenge such as changing your dietary lifestyle or upgrading your mental attitude so that your thought patterns support your health and well-being.


The cell damage done by free radicals is the cause of many chronic diseases that we see in the world today. This damage is due to the presence of oxidative stress which is essentially an imbalance between the production of free radicals and the body’s ability to detoxify their harmful effects. We are exposed to free radicals on a daily basis — from the natural metabolic processes within the human body to external sources such as environmental pollution, cigarette smoke, and the foods that we consume from day-to-day.

Antioxidants are the body’s natural defense system against free radicals. Our body produces some antioxidants on its own, but it needs an additional supply from our diet in order to optimize our health. The richest source of antioxidants can be found in a plant-based diet that is rich in whole foods such as fruits, vegetables, seeds, and nuts.

If you are interested in how to best protect yourself against the harmful effects of free radicals by eating a healthy diet, then I can help you create a meal plan that will support your preferences and boost your health at the same time. We will keep things simple and design a dietary lifestyle that is easy for you to manage.

Interested in learning more?



Susan Kapatoes, MHA, CPC  is a Holistic Health Practitioner, Nutritionist, Reiki Master, Meditation Instructor, and published author. She is the owner of Inspire Your Journey and a Wellness Partner with Amare Global, the Mental Wellness Company. She is available for appointments at the SheBreathes Balance & Wellness Studio in Walpole, MA. 


B. Poljsak, “Strategies for Reducing or Preventing the Generation of Oxidative Stress,” Oxidative Medicine and Cellular Longevity, vol. 2011, Article ID 194586, 15 pages, 2011.

Dagfinn Aune, NaNa Keum, Edward Giovannucci, Lars T Fadnes, Paolo Boffetta, Darren C Greenwood, Serena Tonstad, Lars J Vatten, Elio Riboli, Teresa Norat; Dietary intake and blood concentrations of antioxidants and the risk of cardiovascular disease, total cancer, and all-cause mortality: a systematic review and dose-response meta-analysis of prospective studies, The American Journal of Clinical Nutrition, Volume 108, Issue 5, 1 November 2018, Pages 1069–1091,

Eldridge, MD, L. and Hughes, MD, G. (2018). What Exactly Are Free Radicals and Why Are They Important?. [online] Verywell Health.

Lobo, V., Patil, A., Phatak, A., & Chandra, N. (2010). Free radicals, antioxidants and functional foods: Impact on human health. Pharmacognosy reviews, 4(8), 118-26.

Naha N, Das M, Banerjee A (2018) Toxic Exposure and Life Style Factors on Ageing Brain Neurodegenerative Disease, Alzheimer’s and Parkinson’s: Role of Natural Antioxidants to Ameliorate the Condition. J Alcohol Drug Depend 6: 309. DOI: 10.4172/2329-6488.1000309

The Nutrition Source. (2018). Antioxidants: Beyond the Hype. [online] Harvard School of Public Health.

Rui Hai Liu; Health-Promoting Components of Fruits and Vegetables in the Diet, Advances in Nutrition, Volume 4, Issue 3, 1 May 2013, Pages 384S–392S,





by Susan Kapatoes, MHA, CPC

It has been proven that meditation helps you lose weight, but how?

By regulating our cortisol levels, nourishing a balanced state of consciousness, and promoting a healthy state of mind, meditation is a powerful tool to help you shed those unwanted pounds.

Meditation helps to Regulate Cortisol

Cortisol is an important hormone released by the adrenal glands. It helps to regulate the body’s metabolism, especially when we are under stressful situations. Levels of cortisol rise during tension-filled times which is a natural part of our body’s “fight-or-flight” response to stress. It prepares the body by flooding it with glucose (blood sugar) and inhibiting insulin secretion, thereby preventing the glucose from being stored and making it available for immediate use by the body. After the stressful situation subsides, hormone levels return to normal.

However, when we are experiencing chronic stress, this can lead to chronic excess levels of cortisol which can cause weight gain. High levels of cortisol are known to promote storage of fat within visceral fat cells, those located under the muscle and deep in the abdomen. Chronically high levels of cortisol result in consistently high levels of blood sugar (along with insulin suppression) which leads to cells that are starved of glucose and crying out for energy. This scenario sends hunger signals to the brain which can cause overeating and any unused glucose is eventually stored as fat.

In a 2013 study conducted by the University of California, Davis (Saron et al), researchers found that mindfulness meditation had cut cortisol levels by more than half. Another study conducted in Thailand (Turakitwanakan et al) concurred that mindfulness meditation lowers the cortisol levels in the blood suggesting that it can lower stress and may decrease the risk of diseases that arise from stress such as psychiatric disorder, peptic ulcer and migraine.

Meditation helps to decrease Binge Eating

For many people going through emotional challenges such as depression, loneliness, or boredom, they often turn to food to help appease the emotional emptiness they are feeling inside. Comfort foods such as sweets, cakes, and pastries might make us feel ‘good’ for a couple of hours, but when the sugar crash hits, the desire to eat more sugary foods increases, and the vicious craving cycle begins. Meanwhile, the food has done nothing to truly mitigate the emotional distress that triggered the binge eating in the first place.

This is where meditation comes into play as it helps to soothe the stress and anxiety that is associated with our emotional roller coaster rides. Regular meditation practice increases our Emotional Intelligence (EQ) which means that we remain calmer during stressful situations. We can better cope with the demands of our daily life and not get frazzled so easily. We can remain more even keeled during the taxing times, nurturing a balanced state of consciousness throughout the day. When we feel centered and more grounded with our emotions, we make better decisions and are less likely to react with the same binge eating impulse that we did before.

Meditation helps to Combat Food Addiction

The common traits of people with addictive behavior patterns (food, alcohol, drugs, tobacco) include: (1) lack of GABA, (2) beta waves dominate, and (3) dopamine levels rise and crash. The common traits of people who meditate on a regular basis, especially when combined with brainwave entrainment, include: (1) optimal levels of GABA, (2) alpha & theta waves dominate, and (3) dopamine levels increase but remain steady.

When there are optimal levels of GABA and our dopamine levels remain steady, the cravings for sugary food and the tendency to overeat will naturally diminish. Luckily, the science of brainwave entrainment can be used as tool to help steady our levels of GABA and dopamine.

To learn more about brainwave entrainment, please read my blog Using Brainwave Entrainment To Conquer Addiction.

  • Common Traits of People with Addictive Behavior Patterns
  • Lack of GABA
  • Beta Waves dominate
  • Dopamine levels rise and crash
  • Common Traits of People who Meditate on a Consistent Basis
  • Optimal levels of GABA
  • Alpha & Theta Waves dominate
  • Dopamine levels increase but remain steady

GABA: The calm brain chemical; reduces nerve cell excitability throughout the central nervous system.

Beta Waves: Normal waking consciousness.

Dopamine: The euphoria-producing brain chemical.

Interested in learning more?



Susan Kapatoes, MHA, CPC  is a Holistic Health Practitioner, Nutritionist, Reiki Master, Meditation Instructor, and published author. She is the owner of Inspire Your Journey and a Wellness Partner with Amare Global, the Mental Wellness Company. She is available for appointments at the SheBreathes Balance & Wellness Studio in Walpole, MA. 


Aronson, Dina. “Cortisol – Its Role in Stress, Inflammation, and Indications for Diet Therapy.” Today’s Dietitian, Vol. 11 No. 11 P. 38, Nov. 2009,

EOC Institute – Why Mindfulness Meditation Is Such A Powerful Weight Loss Tool (2018). Retrieved from

Kjaer TW, e. (2002). Increased dopamine tone during meditation-induced change of consciousness. PubMed.  NCBI. Retrieved from

Turakitwanakan W, e. (2013). Effects of mindfulness meditation on serum cortisol of medical students. J Med Assoc Thai. 2013 Jan;96 Suppl 1: S90-5. PubMed. NCBI. Retrieved from

Saron, e. (2013). Mindfulness from meditation associated with lower stress hormone. Retrieved from



by Susan Kapatoes, MHA, CPC

The purpose of this article is to illuminate the symbiotic relationship between nutrition and meditation and why it is important to get these two into proper alignment. The foods that you are eating on a daily basis will influence your ability to think clearly and meditate effectively, so you’ll want to be mindful of your diet as you begin to experience the benefits of meditation which include an increase in calmness, improved mental clarity, and the ability to soothe the stress and anxiety of everyday living.

Before we get into the dietary aspects, I would like to provide a bit of information about myself as I have always been interested in the world of nutrition starting from a very young age. When I was about 7 years old, I used to love to eat cold cereal. As I ate my bowl of Cheerios, I placed several other boxes of cereal in front of me so I could read their nutrition labels as I enjoyed my breakfast.

At this young age, I did not know the meaning of carbohydrates, protein, or fat but I was fascinated with the percentages and intently compared each box against the other. Thus began my interest in the wellness arena. Since those early days of reading cereal labels, I have since earned a Bachelor’s Degree in Nutrition and continue to be mindful of the foods that I consume on a daily basis.

What Is Meditation?

Meditation is a self-directed practice for relaxing the body and calming the mind. Most meditative techniques have come to the West from Eastern practices in India, China, and Japan. It has a long history of use for promoting physical relaxation, improving emotional composure, decreasing stress, and enhancing overall health and well-being.

There are many types of meditation, but most have four elements in common: (1) a quiet location, (2) a comfortable posture, (3) a focus of attention, and (4) a mindful attitude of letting distractions come and go without judging them.

Your Dietary Habits Will Influence Your Mind 

As you begin to meditate, it will be important that you become aware of the foods that you are consuming on a daily basis because the quality of your dietary intake will have an influence upon your meditative experience. Feeding your body a nourishing diet is a key for success because this will give your system a steady stream of energy along with all the vitamins and minerals it needs to obtain optimal health.

If you consistently suffer from blood sugar highs and lows on a day to day basis, you will have greater difficulty getting into the meditative state and holding it there for an extended period of time. Ideally, you want to be able to ‘get into the zone’ as easily as possible and maintain that state of mind as you progress through your session.

If you experience a blood sugar crash mid-way through, your body will pull you away from that meditative state and take you out of the zone. With this being said, here are some health-giving tips that will help to keep your mind in that reflective focus. After reading this blog, you will have a better idea of how to eat right in order to experience the best meditation results.

The Importance of Carbohydrates

Eating the right type of carbohydrates can not only boost your health, they can help you to concentrate and meditate more efficiently. According to the American Diabetes Association, carbohydrates are the main source of energy for our body. We also intake energy in the form of protein and fats. For this discussion, we will be spotlighting our attention on carbohydrates.

Carbohydrates are the sugars, starches, and fibers found in fruits, grains, vegetables and milk products. They are called carbohydrates because, at the chemical level, they contain carbon, hydrogen, and oxygen. Carbohydrates are important for many functions within our body, including brain performance and blood sugar optimization.

Through research that has been performed over the years, it has been discovered that not all carbohydrates are created equally. Choosing the right kind of carbs to consume in your diet will have a beneficial impact upon your meditative experience.

Carbohydrates:  The Good vs. Bad

In general, there are two types of carbohydrates that we consume in our diet: non-processed (good) and processed (bad). The processed or simple carbs are found in candy, soda and syrups. These foods are made with refined sugars and typically do not have vitamins, minerals or fiber. This is why they are frequently called “empty calories.”

The non-processed or complex carbs are often found in starchy foods such as beans, peas, potatoes, corn, and whole-grain breads and cereal. These carbs get absorbed more slowly into our systems, avoiding spikes in blood sugar levels, thereby providing a more sustained energy level.

Processed carbs, on the other hand, cause bursts of energy much more quickly than complex carbs because of the quicker rate at which they are digested and absorbed. The processed carbs can lead to spikes in blood sugar levels causing “sugar highs” which in turn can also cause “sugar lows.”

Common Sources of  Non-Processed Carbs:

  • Whole Grains
  • Fruits & Vegetables
  • Nuts & Seeds
  • Beans & Legumes
  • Meat, Poultry, Seafood

Common Sources of Processed Carbs:

  • White Bread & Pasta
  • Soda & Syrups
  • Donuts & Pastry
  • Candy & Sweets
  • White Rice

Maintaining Homeostasis

If you eat two donuts and drink a can of soda at the same time, you will experience a temporary boost of energy. This is due to the insulin rapidly taking the sugar from your bloodstream and bringing it into the cells so the sugar can be used as energy. But, as that sugar is removed from the bloodstream, you’ll then suffer from a significant blood glucose crash, which will probably leave you ravenous, irritable, and very unable to concentrate.

The above explanation is a simplified version of how refined sugar is assimilated in your physical body, but it gives you an idea of how simple carbohydrates, such as white sugar, can influence your mood due to the way they are metabolized in the body. This is why it is important that you are not over consuming refined or processed carbohydrates, especially right before you begin a meditation.

It is best to focus on getting primarily unprocessed carbs in your diet, including whole grains, vegetables, fruits, and beans. These types of carbs will aid the body in maintaining an environment of homeostasis which is defined as the stable state of an organism. Natural, wholesome foods provide a healthy source of fuel for the body, and they also contain a bounty of essential nutrients.

Light Meals Beforehand

There is a reason why meditation teachers and seasoned practitioners recommend waiting 1 to 2 hours after eating a meal to begin a meditation. This general rule has to do with the digestive process. If you try to meditate immediately after eating, you might feel sluggish and struggle to stay awake because the body streams more blood to the digestive system, and the brain releases serotonin that causes drowsiness.

Eating a large, heavy meal before meditating might be the most significant blunder that you could make as you settle into a comfortable position to begin your meditation. You want to make sure that you are feeling content, but not over satiated as this could cause lethargy.  If you are going to eat within 60 minutes of doing your meditation, keep it to small portions that contain around 300 calories which is more like a snack. Fresh fruit, a handful of almonds, or drinking a nutritious smoothie are all healthy choices.

Closing Thoughts

Meditation is part of a collective health and wellness program which includes taking care of your physical body while nourishing a strong mind. By eating right, you can maintain better concentration throughout your meditations.

Consider meditation as exercise for the mind, the same way that a jog or a session of yoga can help to strengthen your body. If you think about what you eat before you meditate the same way that you think about what you eat before you do physical exercise, you will be in good shape.

For overall well-being, it is best to choose wholesome and healthy foods that comprise the majority of your diet. Incorporating meditation into your daily life, even if it is just for five minutes a day, will cultivate centeredness and mental equanimity. By aligning these two elements, proper nutrition and meditation, you will experience a more consistent state of health and balance.

Interested in learning more?

For additional information on proven exercises that you can use to boost your mental strength, please check out the actionable guide by Cleverism, 8 Proven Exercises that Boost Your Mental Strength.


Susan Kapatoes, MHA, CPC  is a Holistic Health Practitioner, Nutritionist, Reiki Master, Meditation Instructor, and published author. She is the owner of Inspire Your Journey and a Wellness Partner with Amare Global, the Mental Wellness Company. She is available for appointments at the SheBreathes Balance & Wellness Studio in Walpole, MA.