Detox Diaries: My 12 Day Cleanse

I have tried several cleanses within the past 5 years.  Most of the detox systems I used in the past lasted approximately 3-7 days; often leaving me feeling tired, discouraged, irritable and hungry.  My body was getting rid of all the toxins and I was not replacing the toxins with the nutrients needed for energy and peace of mind.  This process taught me the importance of drinking plenty of water, getting lots of rest and fueling my body with the proper nutrients.  There are various detox programs on the market such as, but not limited to carb-lovers cleanse, juicing cleanses and vitamin kits.  There are so many options out there that it is common to get overwhelmed and questioning which is more effective and more importantly; which is the best option for me?

What if I told you there is a more “natural approach” to cleansing?!?  The focus is on eating fresh, natural, non-processed foods and drinking plenty of water.   You may be questioning: what do I need to get started and successfully complete this cleanse?

Tools needed for the 12 day cleanse:

Mindset: The first few days will be tough.  Your body is going through a detox, and your mind will trick you into believing you need those toxins (bad foods) for fuel.  Blocking and fighting these cravings will take mental strength and discipline.  Do you want to live with the short term pain of discipline or the long term pain of regret?  Keep your end in mind!

Accountability Partner (s):  When I did the cleanse, my health coach created a group chat.  This strategy allowed us to share our meals with the group, offer ideas, encouragement and support.  Some of us may prefer to do this independently.  Even if you choose this option, I highly recommend you seek out an accountability partner.  Choose a partner who will hold you accountable and tell you what you need to hear in order to achieve your goals.  An accountability partner is similar to a mentor who helps to push you beyond the limits of your potential.  We cannot achieve great things by remaining what we are.

Always have food available: Most people do not successfully complete cleansing programs because they fail to plan.  Because you are cleansing your body you will naturally feel hungrier and in the first couple of days you may feel tired as your body gets used to the process.  I cannot stress this enough, it is imperative to have healthy foods available.  Some prefer to plan for the week; others prefer to plan for the day.  I plan for about 3 days because that works for me.  Choose the option that works best for you and your schedule.  The last thing you want to experience is having a long, stressful day and not having healthy food available when you are hungry.  We must plan in order to experience success with this process.  Planning brings the future into the present so we can do something about it now.

Healthy Outlet: Cleansing our bodies should not be stressful.  However, it does require being mindful of every ingredient we are putting into our bodies; which can be a lot of work.  For those who are new to eating clean, it will require a lot more work and some lifestyle changes.  Change can create stress, so I encourage you to find a healthy outlet.  Some examples may include: leaning on your support group, using your accountability partner, prayer/meditation, reading a book, taking yoga class, exercise, watch your favorite movie.  Find a HEALTHY outlet to put your mind at ease and relax during this process.

What’s next?

There has been literature stating it takes 21-28 days to change a habit.  If this is true, you are very close to completely reversing bad eating habits upon completion of this detox program.  You have successfully completed close to 2 consecutive weeks of 100% clean eating and you should be proud.  Let’s not stop here.  Imagine the results you can achieve if you made a full commitment to a healthier lifestyle.  As a health coach, I have various options available to help you reach your health and wellness goals or to maintain you healthy lifestyle.  View options here or contact me at to get started with the cleansing program.

Clean eating is an investment in your health.  Invest now or pay later with your health.  Let’s do this together!!!!

For those who have completed a cleansing program and/or practice healthy eating habits, please share how this has impacted your life.

Eat to Lose: Tips for Slimming your waistline and maintaining a Healthier Lifestyle

How many of you have counted calories in an attempt to lose weight?  How many cleanses or diets have you tried to reach your weight loss goals?  If you’re like me, you probably have tried countless strategies to reach your goals with little to no success.  Over the past 5 years, I was a pretty consistent “gym rat;” exercising at least 4 times per week and even including “2-a-days.”  When I got bored with my exercise regime, or didn’t notice any changes in my body, I would change my routine.  However, I was neglecting the most important part in obtaining my goal; which was nutrition. Like many others, I fell victim to attempting to “out-exercise” my bad eating habits.  I was a “yo-yo dieter,” eating healthy for a couple months and then reverting back to bad eating habits.  I also was not fully aware of the ingredients contained in the food I consumed.   When attempting to reach a weight loss and/or fitness goal; it can be pretty discouraging when your results do not reflect the time and effort you put into the gym.  I did not realize I was sabotaging my work outs with bad foods.  I believed that I would make up for a few days or a weekend of bad eating by punishing myself at the gym.  It has been almost one year since I fully absorbed and applied the 80/20 rule to my life; 80% nutrition and 20% exercise.  Notice I used nutrition in place of diet.  Nutrition is a lifestyle, dieting is a trend.

I also learned most people struggle to make clean eating a lifestyle for a few reasons.

  1. They don’t know what to eat or when to eat it.
  2. Clean eating has a bad rap for being boring or bland.
  3. Clean Eating is expensive

The following tips can serve as a guide on your journey to beginning and/or maintaining a healthier lifestyle.

  1. Do not skip breakfast! I often hear people say “I’m not hungry in the mornings.” Or, “I don’t have time for breakfast in the mornings.” When you skip breakfast in the morning, your blood sugar drops even lower, resulting in increased hunger and less energy. This can also set you up to snack on foods high in fat and sugar throughout the day. Studies have shown people who lose weight and keep it off eat a well-balanced breakfast (high in fiber and protein, low in fat and sugar). Breakfast is the most important meal of the day. By eating breakfast, you are “breaking the fast” since we usually haven’t eaten since the previous dinner. It is the fuel that kick starts our bodies and gives us energy for the day ahead of us.
  2. Eat Eat Eat! There seems to be a misconception that depriving ourselves of food will result in weight loss. Again, our bodies are vehicles and they need fuel. Food is the fuel that speeds up our metabolism. When we go long periods without eating, our body goes in to starvation and stores energy for fat as reserves rather than burning. For example, if you eat one meal per day, such as dinner, your body is in starvation/fat storage mode for approximately 16 hours per day (6-8 hours while you sleep at night and at least another 8 hours during the day before dinner), This sounds like a long time to go without food. The longer you wait to eat between meals, the hungrier you get and the more likely you are to overeat.  Research has shown that our blood sugars begin to fall after about 3 hours. Healthy snacking in between meals are great ways to keep our bodies fueled.
  3. Drink Water! Sometimes it is difficult for the body to tell the difference between hunger and thirst. Before snacking and even before meals, drink a full 8 ounce glass of water. Research has also shown that drinking a full glass of water right before a meal helps us to feel fuller, eat less and aids in digestion. How much water does our body need? Most of us are used to the formula of 64 ounces of water per day. However, research reveals it depends on your size, weight, activity level and where you live. We should drink between half an ounce to an ounce of water for each pound we weigh every day. For example, if you weigh 140 pounds, you should drink between 70 ounces and 140 ounces of water per day. This amount will increase if you exercise or live in warmer climates.
  4. Snooze to lose! Oftentimes we can get so occupied in meal planning and exercise that we miss another key ingredient in this process; rest! Recent research has shown that sleep plays an important role in weight management. People who sleep enough (6-8 hours per night) have lower body mass indexes (BMI) than people who don’t. Sleep affects the levels of several hormones in our bodies; including those that regulate hunger and growth. Lack of sleep can cause us to feel hungrier and give into our “late night cravings.” While we sleep, our body also produces more growth hormones than when we are wake. Listen to your bodies, rest is an integral part of living a healthier lifestyle.
  5. Plan: When we fail to plan, we plan to fail. In order to be successful in beginning and maintaining a healthier lifestyle, we need a plan. What are your goals? What days will you shop? What is your monthly budget? When will you cook? Will you meal plan for the week or the day? Planning our meals for the week or even the day is imperative as it helps to ensure we don’t skip meals and fall victim to impulsive snacking on bad foods. Meal planning (and snack planning) ensures we always have food available to us.

Are you or a loved one struggling with not knowing what to eat and when to eat it?  Or, maybe you are feeling bored or discouraged in your attempts to maintain a healthier lifestyle.  Don’t wait another second!  Let me help you with your transformation!!!  Contact me today at

to schedule a free 15 minute phone consultation

What I learned in my first year as a business owner: Lessons that sparked my growth

The first year of business is tough.  In fact, statistics have revealed that 50% of businesses fail in their first year.  During my first year in a partnership as a small business owner, I had my share of struggles and successes.  The first 6 months were the toughest; there was so much to do, so much to learn.  I was transitioning from working independently as a full time employee to being in a business partnership as a part time entrepreneur with a long-time and dear friend.  We had our share of excitement and ups and downs which allowed us to grow individually and as partners.

Over the past few months, I spent time reflecting on the lessons learned throughout my first year.  It has been on my heart to share these lessons, as they may speak to those trying to find their way as business owners.

The top 10 invaluable lessons learned in my first year:

  1. Don’t quit: This is by far the most important lesson I have learned. By quitting, we rob ourselves of success and guarantee permanent defeat. Starting a business is fun, exciting and pretty scary. Maintaining a business through the highs and lows is not fun and cause most of us to quit.
  2. Find your “Why”: This lesson is just as important as the first lesson. In fact, the 2 go hand in hand. When you are able to get to the core of the reason you are doing your business, you are less likely to quit. Discovering what drives you when the referrals are low, rejection is high, the cash flow is lower than the overhead and you feel defeated. “Your why should be so big it makes your cry!”
  3. The fortune is in the follow-up: I dread making phone calls. This “feeling” may be linked to fear of rejection. However, I have grown more fearful of what may happen if I don’t make that phone-call or worse; fail to follow-up. As a business owner, it is on you to follow-up on projects, referrals, etc. There is no boss to hold you accountable for your lack of follow up. You are the boss. The success or failure of your business is on you (following up).
  4. Treating your business like a “Fortune 500 Company”: My business may not yet be featured as a fortune 500 company. However, I still choose to treat it as such. If you treat your business like pennies, you will make pennies. Our professionalism, quality of services offered, quality of marketing materials and promotion of events all speak to the quality of our company. Would you be your own customer?
  5. Investing versus Spending: We spend money on entertainment, clothes and vacations. We invest money in building our brands. Money invested in marketing materials, promoting events and personal development are designed to build you in order to build your business. The price for success is paid up front and in full. When we put in the work, we will see a return on our investment (R.O.I)
  6. Be prepared to work non-traditional hours: Being a business owner is a daily grind; it may even be a “moment grind.” You are never really “off the clock.” There is no punching in and out of work. You are always “on,” people are always watching, you are constantly networking. Again, there is no boss to manage your time or work. You are on your dime. I have learned, “If it’s gonna be, it’s up to me.”
  7. Prepare for war in the time of peace: My late grandfather and successful entrepreneur, Earl Hemby always preached this saying to my family. There will be times when business is “booming” and there will be times when business is slow. As a business owner, you don’t get the benefit package of an employee. There are no paid vacations, sick days or paid time off unless you provide them. Can your business survive without you running it or working in it? What if you get sick? It is imperative to plan for unforeseen events that may require you to be away from your business.
  8. If your mouth is closed, your doors are closed: When we opened our doors on November 1, 2013, I envisioned HandinHand Counseling Services, LLC having satellite offices throughout the surrounding counties of Pittsburgh and eventually expanding throughout the East Coast. By the way, this is still my vision for HandinHand. I know in order to make this happen; people have to know we exist. We are blessed to have the ability to use social media as a free marketing tool. I have also learned the importance of being present in the communities of our targeted populations, attending events and collaborating with other providers. I am just as excited about HandinHand as I was when my partner and I envisioned our baby.
  9. Working in the business versus working on the business: “Build the business and the customers will follow.” Working on the business is an ongoing process. When we work on the business we are developing business plans, engaging in personal development activities (seminars, reading, conferences, workshops)handling the administrative tasks and promoting events. Working in the business includes collaboration and customer service.
  10. No limits: I may have mentioned many unappealing aspects to being a business owner. However, I am sure most if not all business owners would agree that owning your business is a surreal feeling. You have complete control of the direction of your business. You make the rules, policies and have the freedom to use your creativity to grow your business. You are your own boss!

Each day I set at least one goal geared toward improving my business.  The goal can include collaborating with a referral source to reading a chapter of a personal development book. The lessons learned in accomplishing and even falling short of goals in 18 months of being a business owner were designed to shape me into the person I am today.  I am not the same woman who opened her first business in 2013.  I am still a work in progress, my journey continues.

Also check out Sharise Hemby’s book; Vitamin C: The Healing Workbook here.

Please share your experiences as a new or seasoned business owner.  Maybe you are considering starting a business, please share your thoughts, fears concerns and questions.

The Myths & Realities of Conflict: Tips to Managing Conflict in the various facets of our lives

What is conflict?

Conflict can be defined as 2 or more parties with opposing views having a disagreement or debate.  Examples of where conflict shows up include parent-child conflict, workplace conflict, couples conflict, peer conflict.  Some of us attempt to avoid conflict as if it were the plague.  Others welcome conflict as if it were a long-lost friend.  The purpose of this article is to enhance your tool box so you are prepared to manage conflict as it occurs in your personal and professional lives.

What are the myths?

“It’s better not to talk about conflict?”  This statement may speak to what we were taught about conflict.  What are your views about conflict?  Can talking about conflict make the problem worse?  Discussing the problem that resulted in conflict is likely to cause both parties to escalate.  However, the things we do not discuss have no chance of getting resolved.

“The other party must change!” Take a minute to reflect on your last conflict.  Did you spend time attempting to convince them why your way was “the” way? Did you spend time convincing them that you were right and they were wrong?  Maybe you were on the other side of this conflict where you were the receiver of this convincing and persuading.  Did this strategy effect change in you or the other party?  We may be able to temporarily convince or persuade someone to see things through our lens but it is nearly impossible to sustain this behavior.  Remember, change comes from within and is sustained by internal motivators.

What are the realities?

“Conflict is a form of communication.” I see many clients who seek our services stating “they want to learn to communicate with each other.” I remind them that they are in fact communicating with each other, conflict is a form of communication and conflict occurs in the healthiest relationships.  Combat, however is not a healthy form of communication and occurs when each party is gearing up to take on the other on the battlefield.

“We can change how we respond to conflict.”  Conflict is 10 percent of what we absorb from our party and 90 percent of how we respond or react to our party.  As mentioned previously, we cannot change our party, but we can change how we think and respond to conflict.  Be the change you want to see.  I discuss this further in my book, Vitamin C: The Healing Workbook, available for purchase here.

Managing Conflict in our personal and professional relationships

Use the conflict as an opportunity.  Our perception is our reality.  If we view conflict as combat, each time conflict arises we will gear up to battle our party.  However, if we view it as an opportunity to learn, grow and connect; conflict may not have such a negative connotation associated with it.

“Get comfortable with being uncomfortable.” Although conflict is normal in all relationships, it is still uncomfortable for most of us.  We must have those necessary, but uncomfortable conversations where conflict will arise in order to grow in our relationships.  Helping professionals who advocate for social justice on behalf of their clients encounter conflict almost on a daily basis.  Co-parents disagreeing on child rearing practices, colleagues disagreeing on company projects, business partners disagreeing      on the structure of the company are more examples of relationships where each party relies on the other for a bigger cause; and their ability to manage conflict can have a profound impact on society.

“It’s not what you say, but how you say it.” When managing conflict we need a healthy balance of emotion and logic in order to be successful.  Emotions allow us to have empathy and logic allows us to reason.  Being empathetic is acknowledging the other party’s position.   Lead with “I” statements in order to avoid blaming.  For example “I feel hurt when you call me names.” “I’m hearing you say.”  Applying logic to conflict is using discernment and determining when it is okay to agree to disagree.

When approaching a situation that may result in conflict, take a deep breath and ask yourself these 2 questions, “What is going on within me that will impact this conversation?”  What am I hoping to accomplish from this conversation?” Remember, conflict is inevitable; combat is optional.

Are you seeking techniques for managing conflict in your life?  Click here for more information on managing conflict.

A Holistic Approach to Mental Health Wellness: Examining 4 components to maintain a balanced lifestyle

We live best when we are in balance!  Oftentimes life can come at us fast; resulting in most of us losing our center in search of balance.  Most of us seek work-life balance and when one facet dominates our lives we can become imbalanced. This article will discuss strategies for finding balance from a holistic approach in a fast paced society.

As a mental health professional, I have learned that treating patients from a holistic approach is imperative to get to the core of the problem and assist them in developing or enhancing the tools to manage life’s complexities.  There are many components that factor into treating the whole person. In this article, I will highlight the physical, emotional, mental/ psychological and spiritual domains.

Physical Wellness: This may be the most important area to obtaining mental health wellness.  Before we can address the other components, we must he aware of any physical symptoms that may be affecting an individual’s ability to function.  Assessing the physical symptoms before the mental health symptoms is essential.  Most patients present with physical symptoms that mirror mental health disorders such as anxiety and depression (problems sleeping, loss of appetite, panic attacks, and shortness of breath).  When this occurs, patients should be referred to their primary medical doctor to rule out any medical conditions before continuing mental health treatment.  Some questions to consider:

How much sleep are you getting at night?

Do you exercise regularly?

Are you getting proper nutrition?

Do you see your doctor regularly?

Emotional Wellness: People in good emotional health are not exempt from adversity.  However, they are resilient, having the ability to recover effectively from illness, change or misfortune.  Emotional wellness is the groundwork for what is necessary for identifying and nurturing your feelings, your intellect and your conscious inner-being.  Some strategies for enhancing our emotional wellness include Positive affirmations, practicing self-love, find a hobby, don’t be afraid to say no, and don’t be afraid to say yes, practice forgiveness.

Emotional health also involves the people around you.  Conduct an inventory of the people you spend the most time around.

Are they supportive?

Do they challenge you?

Are they draining or discouraging?

Mental/Psychological Wellness: Individuals who have good mental and psychological health are able to use their cognitive and emotional capabilities to function in society and meet the day to day demands of life. If an individual finds himself or herself suffering from symptoms such as difficulty sleeping, lack of appetite, feelings of hopelessness that persist for several days, irritability, suicidal thoughts, hallucinations (hearing voices), delusions seek medical attention immediately. Again, medical conditions should be ruled out before patients begin treatment with a mental health professional.  Most mental health disorders are a result of chemical imbalances and some are genetic.  When an individual has a chemical imbalance, he or she may have a mental health disorder.  Seeking mental health treatment is extremely important in assisting individuals in tapping into their strengths to enhance their coping skills in order to manage their conditions.  It is also important to take any medication prescribed by your doctor and report all side effects in counseling and to your doctor.  Do not stop taking medications without speaking to your doctor.  Other strategies for enhancing our mental and psychological wellness include joining a support group, journaling, reading a self-help book and practicing relaxation techniques.

Spiritual Wellness: The activity we engage in to find and nurture a sense of connection to a higher power and deeper meaning for our lives.  Spiritual wellness involves the values and beliefs that provide meaning and purpose in our lives.  A huge part of spiritual wellness is understanding “Who Am I?”  When the gap between whom we are versus whom we think we are narrows; we begin to have good spiritual health.  The process of spiritual wellness also includes what is real within our own experiences on our journeys to discover our truths.  Consider the following questions for developing spiritual wellness:

Do you make time for relaxation in your day?

Do you make time for meditation or prayer in your day?

Do your values align with your decisions and actions?

Do you accept the values and views of others?

When treating the whole person, the goal is to assist individuals in finding balance in each facet of their lives.  It may take time before one is ready to divulge the information needed to take the steps to achieve the desired results.  There are many different ways to assist individuals in achieving this goal, but the one variable that does not change is meeting individuals where they are!

More information on a holistic approach to mental health wellness can be found in Sharise Hemby’s book Vitamin C: The Healing Workbook for the Mind, Body and Soul, click here

For a consultation, contact Sharise Hemby at

From the military battlefields to our backyards: The impact of Trauma and Post Traumatic Stress Disorder (PTSD) on our communities

In the wake of the increased neighborhood violence throughout the country over the past several months, my heart compelled me to dedicate a blog to discuss the correlation between neighborhood violence, Post Traumatic Stress Disorder and the residual effects it has on our youth, families and communities.

Most, if not all of us have experienced or witnessed some form of trauma.  Trauma is an experience that overwhelms our ability to experience a sense of control over ourselves and our environment, maintain connection to ourselves, others and make meaning of our experience.  Trauma impacts our relationships with ourselves and others, our safety, our understanding of humanity and our core beliefs.   Trauma can be caused by a variety of events including, but not limited to the untimely death of a loved one, neighborhood violence, domestic violence, chronic pain, natural disasters, physical, emotional and sexual abuse and military combat.

What is PTSD?

PTSD is an intense physical and emotional response to thoughts and reminders of the traumatic event that last for weeks or months after the occurrence.  Symptoms of PTSD include flashbacks, nightmares, severe anxiety, uncontrollable thoughts, uncontrollable shaking, heart palpitations, tension headaches and increased arousal (overly alert, easily startled, difficulty sleeping).

What is the difference between Trauma and PTSD?

Many people who encounter traumatic events have difficulty coping for a while but they do not have PTSD.  Time and good self-care allows the condition to improve.  However, if symptoms get worse, interfere with daily functioning, last for months or even years; you may have a diagnosis of PTSD.

What happens when we experience or witness a traumatic event?

Traumatic events impact our bodies, minds and relational networks.  It is also imperative to consider the age of the person at the time of the traumatic event.  Children, adolescents and adults may view traumatic events through different lenses.

Common responses to trauma include:

Fight: Examples include crying, clenched fists, feelings of anger rage, fight in eyes, grinding teeth, suicidal/homicidal ideations, nausea and knotted stomach

Flight: Restless leg/foot movement, anxiety, shallow breathing, sense of feeling trapped, tense, excessive exercise, sense of running in life and big darting eyes

Freeze/Dissociation: Sense of stiffness heaviness, feeling stuck in some part of body, feeling frozen, numb, pale, increased or decreased heart rate, holding breath, difficulty breathing and  sense of stiffness, “out of body experience,” and emotional numbness

Chronic Hyperarousal: A sense of always being under extreme attack; or a chronic sense of fight or flight.  The longer our fight or flight system stays active, the more draining; both physically and emotionally.  This is common in those who experienced or witnessed rape, natural disasters, military combat, beatings and/or neighborhood violence.

In the 21st century, Americans in violent neighborhoods are developing PTSD at rates similar to combat veterans.  The experience of neighborhood violence in our country can be compared to the loss of life on the battlefields in the military.  More recently, Harvard doctors have created the term “hood disease” to describe a complex from of PTSD threatening the well-being of inner-city youth.  I go into detail about PTSD in the community being redefined as the “hood disease” in my book “Vitamin C: The Healing Workbook, which can be found for purchase here.

It pains me as I think about the experiences of the youth, particularly the youth in the African American community.  Our youth are experiencing traumatic events in the form of neighborhood violence at alarming rates.  Most of the youth in the 21st century have consistently experienced the untimely death of friends and family members as a result of neighborhood violence.  Death is a difficult concept for children to understand.  As adults, oftentimes we struggle to manage our emotions and behaviors when experiencing the death of a loved one.  However, we are still charged with the challenging task of helping our youth process, manage and express their emotions, thoughts and behaviors during these trying times.  You may be questioning if I struggle to discuss death of a family member due to natural causes to my 9 year old; how in the world do I explain to my 9 year old who is beginning to conceptualize death that his or her friend was gunned down in a drive-by shooting?  Most of the traditional therapeutic models are not geared toward neighborhood violence or black-on black crimes.

How do we begin the healing?

As parents and caregivers, it is important to express feelings and emotions such as shock, disbelief, sadness, anger and guilt when dealing with our children.  Sharing these feelings helps in reducing children’s sense of isolation and reinforces caring and validation, even in times of grief.

Support system: Seek out the natural support of family and friends, seek local support groups.

Seek counseling:  Even in the 21st century, there is still a stigma attached to counseling, especially in the African American community.  I encourage you to seek the help of a counselor who has a good understanding of trauma.  If you or your children are experiencing any of the aforementioned symptoms, please seek help.  You do not have to suffer alone in silence.

Get involved in the community: Be the change you want to see.  If you see the need for community outreach, counseling, community meetings; initiate the process.  There are people who watch things happen and there are people who make things happen.  Our youth are hurting and being taken away from us way too soon…time is of essence.

Although most of us, especially our youth are hurting from the acts of violence in neighborhoods across the country, our youth are resilient and all of us are survivors.  Parents, teachers, caregivers, counselors, community leaders, law enforcement are charged with banding together for the common goal for a safer, more stable and family oriented community.

Instead of asking “What’s wrong with you,” let’s begin to ask “What happened to you?!”

If you or anyone you know is in need of counseling services please contact HandinHand Counseling Services, LLC at 412-414-7782 or 412-607-4805.



The Vitamin C Healing Book: A holistic approach to healing for the mind, body and soul

The Vitamin C Healing Book:

A holistic approach to healing for the mind, body and soul

I have learned that one of the most defining moments in our lives is the moment we find our reason “why.” Your why is your purpose, your passion, the cause that is bigger than you.  I chose the helping profession because I wanted to effect positive change on many levels.  I always knew I wanted to help people in some capacity.  As I evolved in my profession my “why” became clear.   As a social worker, one of our major responsibilities to the communities is to advocate for social justice.  After working for various organizations in the helping profession I began to notice a common trend of individuals struggling to advocate for themselves and their families.  Two of the most common settings where this trend occurs include school meetings and doctor appointments.   Picture the principal, vice principal, dean of students, teacher, teacher’s aide and possibly the cafeteria aide on one side of the table and the parent and child on the other side of the table.  This setting can be intimidating and can influence the parent to become too aggressive in  his/her defense of the child or too passive out of fear, guilt and/or lack of knowledge of the education system.  A doctor’s office can also be an intimidating setting for patients.  Doctor’s appointments are designed for physical wellness and preventative care.  In my experience, most patients have avoided the Doctor’s office due to being overwhelmed by the difficult medical terminology used to describe their condition, the measures needed to treat the condition and ultimately not knowing what questions to ask in regards to their health.  Often times questions are not asked and concerns are not raised as patients do not always feel heard by the medical professional.  Although the settings are different, the individuals in both settings want to feel heard.  In each scenario, my role as a social worker is to ensure individuals know their rights and are prepared for the best and worst case scenarios during the meetings.  More importantly, during these meetings it is my role to find the balance in advocating for individuals while also allowing them the space to use their voice and advocate for themselves.

Vitamin C: Healing for the Mind Body and Soul is a spin off from my private counseling practice, HandinHand Counseling Services, LLC.  HandinHand Counseling Services is dedicated to promoting Hope, Health and Healing to individuals and families struggling with situational concerns to more pressing mental health issues.   At HandinHand, our mission is to assist individuals in seeking clarity, restoring hope and experience healing through the course of treatment.  Understanding that there are individuals who are unable to receive services in our office for a variety of reasons; but would benefit greatly from a resource that offered the tools to facilitate positive change in their lives inspired me to write a book.

Have you experienced disappointments, pain from losing a loved one, or divorce? 

Have you ever struggled with balancing the joys of life and emotional differences? 

Are you struggling with finding your voice?

Are you ready to interrupt the generational patterns that have been keeping your family stuck?

If you answered yes to any of these questions, The Vitamin C Healing Workbook provides resources and life applicable tools to facilitate sustainable change.  Each chapter includes a thorough workbook section that allows you to work through some of your most pressing issues and experience the healing you desire.

I invite you to join me for The Vitamin C Healing Meet and Greet Book Signing event where you can purchase a new copy, get your copy signed and your questions answered!   The event is being held this Saturday, May 16, 2015 from 12:30pm-2:30pm at the Union Project Building, 801 N. Negley Avenue Suite # 5 Pittsburgh, PA 15206.

Books can also be purchased at or

I can also be reached via email at

I look forward to meeting and conversing with both new and familiar faces!

See you there!