Clean Eating Bootcamp Intro Meeting Free Jan 4th

Clean Eating Bootcamp Intro Meeting Free Jan 4th





Deepen YOUR INNER WORK, feel empowered by way you nourish yourself, and harmonize your body from the inside out! 

women groceries

So you’re getting ready to GIVE your body the amazing gift of empowerment, JOY and health. But you might be wondering… where do I start and what do I do?

That’s why I created the 4-week Jumpstart Program.

  • It’s a toolbox of everything you’ll need to deepen the effects of your detox, keep up your glow, and maintain your great new habits.
  • Exercise recommendations. Meal plans. Recipes. The works.
  • Strategies and tips you need to indulge without overindulging, and keep yourself centered, slim, and (most importantly) sane! 
  • You’ll discover new ways to fuel your body, simplify your schedule, alleviate anxiety, and feel amazing.

The NEW Bravo 28 Day JUMPSTART Program




5 Ways to Use Lavender Essential Oil

5 Ways to Use Lavender Essential Oil

Lavender oil, otherwise known as Lavandula Angustifolia, is extracted directly from the Lavender flower. There are many ways to use Lavender Essential Oil in your day-to-day life such as improving your sleep, calming your anxiety, eliminating nausea, applying topically to cuts, and soothing aching muscles.

A good night’s rest is key to a happy and healthy life! Lavender Essential Oil can aid in eliminating those restless nights. If you have a diffuser, place a few drops of the oil into the diffuser 15 minutes before bed. If not, place 2-3 drops of oil directly on your pillow right before bed. In many instances, the relaxing and calming effect from Lavender Essential Oil has proven to be a far better alternative to modern medicine for those suffering from insomnia.

In stressful times, a bottle of Lavender Essential Oil by your side is crucial. Many stores now carry small bottles of Lavender oil that fit perfectly in your pocket or purse. Studies had shown that students who inhaled the oil before taking a test showed a significant decrease in stress, as well as increased mental focus. To calm yourself during a tense situation, rub 2 drops of oil into your hands, cup them over your nose, and inhale. Exhale slowly. The refreshing scent not only calms nerves, but sends signals to your brain that help to reduce anxiety, headaches, and tension.

Feeling nauseous? Place 2 drops of Lavender Essential Oil behind your ear or 1 drop on the tip of your tongue. This will help to alleviate any feelings you may have including motion sickness.

Minor cuts and bruises typically don’t require medical intervention, but that’s where Lavender Essential Oil comes into play, acting as a cleaning agent and disinfectant for minor cuts. Apply a small amount of oil on the affected area (typically no more than 2-3 drops), and let it seep in. Aside from aiding in infection prevention, the application of Lavender Oil will also help to reduce the appearance of scars.

Post workout muscle soreness, or just an aching back from a long day at work warrant a nice warm Lavender bath. Fill up your tub with warm water, add in half of a cup of Epsom Salt, and 4-5 drops of Lavender Essential Oil. Light a candle and enjoy the calm scent while allowing the oil to grace your skin for optimum muscle relaxation.

It is important to consult with your doctor before using essential oils if you are pregnant or breastfeeding. Essential oils should be used in moderation and with caution. The benefits are tremendous, but taking care to avoid overuse is pertinent! If you want more information on what brand of essential oils I use please contact me directly or come to a class. I teach weekly class on Natural Solutions! My next class is Wednesday night. Sign up here.

Monica Bravo, Holistic Health Coach and Life Coach


Are your Hormones out of Balance?

Are your Hormones out of Balance?


Eat Right!  

I have found that 80% of what we do on a daily basis dictates the life that we live later.  The foundation for creating happy, balanced hormones in the body starts with eating right! I advocate a plant-focused diet, including lots of dark, leafy greens, veggies and fruit.  Eating the color of the rainbow is best.  And I highly recommend blend and/or juicing your fruits and vegetables for greater nutrients.  You want to focus on foods that contain: antioxidants, phytonutrients, vitamins, fiber and live enzymes.  These nutrients are found in plant-based food.  My rule of thumb: Eat foods with 5 or less ingredients in the ingredient list such as: apples, blueberries, spinach, and almonds.  Foods to avoid: processed foods, caffeine, alcohol, sugar, dairy, GMOs and gluten.  Many of these foods are endocrine disruptors, along create inflammation throughout the body, impairing function.   When it comes to creating hormone balance, watch out for caffeine, sugar and alcohol. 
Although I advocate receiving most of your nutrition from real food, the reality is that we are still deficient in proper nutrients.  In order to balance hormones like: progesterone, estrogen and cortisol, doTERRA Life Long Vitality Pack is key.  This is one of the most important daily habits you can incorporate.  Microplex VMz, Alfa CRS, xEO Mega.  This powerful supplement trio has everything that your body needs to assist in the healing and balancing process. Start an regimine with the right building blocks.

Eat lots of Cruciferous vegetables

A high consumption of Cruciferous vegetables (from the Brassica family) is associated with a decreased risk of cancer. This is in part due to the presence of a phytochemical called glucosinolates which has potent anti-carcinogenic activities. Brassica vegetables are also really high in fiber (see following point) and improve liver detoxification. These vegetables are best eaten slightly steamed or stir-fried as if eaten raw they can inhibit thyroid function due to the glucosinolates acting as goitrogens (or anti-nutrients). Do not boil them though you will lose all or most of the beneficial nutrients!

Here is an extended list of the Cruciferous vegetables:

  • Bok choy
  • Broccoli
  • Brussels sprouts
  • Cabbage
  • Cauliflower
  • Chinese cabbage
  • Collard greens
  • Daikon radish
  • Horseradish
  • Kohlrabi
  • Maca
  • Mustard greens
  • Radish
  • Rocket
  • Rutabaga
  • Turnip
  • Wasabi
  • Watercress

Eat lots of fiber

The fiber naturally contained in whole grains (e.g. chia seeds, psyllium husk, brown rice, quinoa, spelt, amaranth, oats, buckwheat), fruits and vegetables helps to prevent your body re-absorbing recycled xenoestrogenic chemicals (such as plastics and pesticides) and encourages the swift elimination of toxins and old hormones out of your bowels.


Aromatouch Technique A Clinical Approach to Essential Oils

Aromatouch Technique A Clinical Approach to Essential Oils

What is the AromaTouch™ Technique? 

dōTERRA’s AromaTouch Technique is a clinical approach to applying essential oils along energy meridians and visceral contact points of the back and feet to help balance sympathetic and parasympathetic nervous systems of the body. Developed by Dr. David Hill, a leading expert in integrative medicine and therapeutic applications of essential oils, the AromaTouch Technique improves wellbeing by reducing physical and emotional stressors and by supporting healthy autonomic function. The technique is simple and intuitive and uses dōTERRA’s CPTG Certified Pure Therapeutic Grade™ essential oils for an unparalleled grounding experience for recipients. Holistic Coach Monica Bravo and Gretchen Sutter offer this amazing technique at the Wellness Center by donations ($50-75 suggested). Testimonials include reduced stress, anxiety, pain and feelings of lightness.

braybluebarheaderAromaTouch™ Procedure 
The AromaTouch Technique includes four primary steps designed to minimize systemic stressors to autonomic balance. Each step includes the application of two essential oils or essential oil blends specifically formulated to support healthy emotional and physiological functions for well being. The technique requires 30 minutes per application, and works specifically with the spine, feet, and hands. 

AromaTouch Technique addresses all of the following stressors on our body:

Emotional distress, career choices, family discord, financial worries, and the like elevate stress levels. Clinical studies have linked high stress and chronic stress to numerous negative health conditions.

Exposure to a wide array of toxic insults, including disease-causing pathogens, hormone, and pesticide contaminated food products, and increasing levels of free-radicals from pollution, foods, and sunlight contribute to rises in the occurrence of varying illnesses.

The increased consumption of food with pro-inflammatory components (foods high in polyunsaturated vegetable oils such as safflower, sunflower, corn and peanut oil) together with high carbohydrates, low protein diets contribute to increased inflammation in body systems. Stress, with its accompanying imbalance of cortisol, can also contribute to inflammation, as do various (and increasingly prevalent) immunological dysfunctions. Studies increasingly show links between fatal diseases and inflammation.

The opposite of homeostasis, an imbalance of the autonomic nervous system (aka: the ANS or visceral nervous system) can negatively impact health in a number of ways. Restoring the body’s homeostasis can reduce the physiological impact of stressors on the body.

Contact Gretchen Sutter at (707) 292-6236 or Monica Bravo or (707) 321-9484 to schedule your 50 minutes appointment.

Classes in June

Summer Slim Detox with Monica Bravo kickoff Saturday June 14th 9:00 a.m.

Here’s what to expect:

  • Lose an average of 3-8 pounds in less than 7 days 
  • Feel energized throughout the entire day (no more crash and burn)
  • Ditch those sugar cravings, especially the ones in the afternoon
  • Learn which foods fuel your body and which foods leave you feeling tired and foggy
  • Reduce inflammation that leads to gas, bloating, and headaches Improve digestion and experience regular bowel movements
  • Learn tools to de-stress in the real world no matter how busy your life is
  • Detox does not have to be scary. 

It’s about letting go of what is not working for you anymore, both physically and emotionally. Once you let go, you access freedom of both body and mind. Sign up with

June 10, 2014 5:30-6:30 p.m.

This is an exciting class that marries green smoothies and essential oils,
recommended by Robyn Openshaw… taught by Green Smoothie Girl Senior Apprentice Monica Bravo .
You can now LEVERAGE YOUR GREEN SMOOTHIE to prevent disease and heal! Learn how to use time-tested, empirically proven, powerful essential oils and other strategies to help you achieve optimal health! If you’ve hoped for alternatives to drug approaches that “do no harm,” this is a class you will love.  You can strengthen your immune system  with your healthy daily choices We hope to see you there

June 24, 2014
Taught by Green Smoothie Girl Health Coach Dr. Mariza Snyder

This class is for you if:

  • No matter what you do, you can’t lose weight or curb your cravings
  • PMS has taken over your life (or at least very long weeks) and you don’t know what to do about it
  • You feel like you haven’t slept in years and your mental focus, interest in sex and exercise schedule is nearly non-existent
  • You have not yet reached menopause but seem to have all of the symptoms
  • You’re tired of hearing from their doctor that “you’re just hormonal” and in the same breath “your tests say you’re fine.”

Sign up with Monica at