Sandra Aymond Mendel

Healthcare Coach and Advocate
Corporate Wellness Coach
Aroma-Therapy Consultant
Associate Polarity Therapist
Relaxation Massage Therapist

Educate ~ Explore ~ Engage
(and don't forget to...)

Breathe In - Breathe Out!

Breathe In - Breath Out is a holistic health coaching and consulting company based in Bexley, Ohio, designed to help busy people live happier and healthier lives. Expert health advisor Sandra Aymond Mendel helps, inspires, and supports men, women, teens and children to feel and look amazing in their bodies through an integrative approach to health.  Sandra sees her role as an educator and healer, she works to encourage, nourish and bring forth an individual’s innate healing gifts (abilities).  Sandra will discuss with you every aspect of what makes you unique...mind, body, spirit and soul...and assist you in coming up with a holistic approach to good health and well-being. Sandra's past experiences in the world of health enables her to be your best advocate.  She will utilize her wealth of knowledge of the healthcare system integrating both eastern and western philosophy and ideals into a plan for ultimate health and wellbeing specifically designed for you. Do you want to be feel better? Tired of taking pharmaceuticals with side effects? Do you want to be your BEST & healthiest you? Have you been left wondering where your confidence, self esteem, energy, fitness and vitality has gone? Does the thought of putting yourself through yet another trendy diet make you want to run and hide? Breathe In ~ Breathe Out has many options that can put you on the road to a new healthy you.  We offer Aromatherapy, Polarity Therapy, Reiki and Relaxation Massage...or any combination of these options to help you achieve wellness.  In addition, we offer a holistic health coaching program face-to-face, over the phone or online.

Schedule your Free Consultation

A Health Coaching Program from Breathe In ~ Breathe Out can help you eat better, feel better and live better without diets and regardless of your busy schedule. My signature programs will give you all the tools necessary to manifest more energy, lose weight, and feel comfortable and confident in your body. Make time for yourself and commit to living a better life. As your Holistic Health Coach, Sandra will supply you with clear, life-changing steps to achieve your goals.

The Future of Energy Medicine Has Arrived!

Three Things You Can Do To Improve Your Health

Essential Oils and Wellness

Miracle Recovery and Polarity Therapy

Chakra Balancing

NOT TO BE MISSED: Believed to be The Longest Living Lung Cancer SurvivorOffers Holistic / Alternative Ways to Prevent / Treat Lung Cancerand Also Have a Long Healthy Life:

What is Reiki?

Food for Thought:

Here's an example of what type of information Sandra will share with you.  Although we live in an information age, we are fed a lot of misinformation!  You can't always believe everything you find on the internet.  When you get sick, you start searching for answers via the web.  There is a wealth of misinformation on the web.  Sandra can help you to filter through the good health maze.  She will also educate you in good eating habits and nutrition based on evidence based studies.  For example, what do you know about Genetically Modified Foods (GM goods)? Did you know that certain foods can cause hormonal imbalances and keep the fat on? What you eat can affect your hormones negatively or positive!  What you put into your body has more to do with you being healthy and losing weight than anything else!  can help to keep the fat on your body. Specific food that are labeled "healthy" for you, can actually keep that fat on, cause hormonal imbalances, increase cardiovascular disease, and make it almost impossible to lose weight.

Eating healthy is not what most people think it is! When you consume the right about of carbohydrates with the right amount of proteins, the fat will burn off naturally. There are five foods that you must avoid if you would like to lose weight. First, concentrated orange juice. Most concentrated fruit juices can cause problems around the waistline. These include Cranberry, Apple and other concentrated fruit juices. Since the processing of these juices removes most, if not all, of the fiber, the concentrated juice is basically sugar and water.  This "sugar water" will affect blood sugar levels which are directly related to insulin levels.  Insulin is known as your fat storing hormone. The hormonal imbalance caused by the excess sugar in the juice will put your body in fat storing mode by spiking your blood sugar levels which leads to an insulin overload which can cause weight gain. Most concentrated fruit juices have just as much, or even more sugar than soda.

A lot of process foods also have excess sugar in them.  This includes "diet food" that are low in fat. Look for words like "high fructose corn syrup", "dextran", Dextros", and "fruit juice concentrate" in the labeling. Having high blood sugar for prolonged periods o time can lead to Hyperglycemia and Diabetes especially Type 2 Diabetes which is closely associated with weight gain.  There are more than 50 known toxins in the typical American shopping cart.  ( These chemicals combined can cause hundreds of different dis-eases and can even be fatal in some cases.

The second fat storing food can also increase your weight, but has far more serious health risks. Fat storage food #2 is Margarine. Margarine contains transfats...which is added to prolong shelf life.  Ingesting these trans fats can increase the risk for cardiovascular dis-ease as well as weight gain. Cardiovascular disease is on the rise with heart disease being the number one killer in America.

Also, trans fats increase your LDL levels (which is commonly known as bad cholesterol) while wiping out your HDL levels (good cholesterol levels) by building up plaque in your arteries. Butter is a healthier alternative...Ghee (clarified butter) is even better! Butter is a saturated fat that your body can burn for fuel instead of building up plaque in the arteries like trans fat can do.

Fat storing food number three is whole wheat bread! Shocked? I was!  It's other breads, pastas, and other "comfort foods" that all add up to making it very hard to get lean and healthy. Comfort foods are usually those "high carb" meals we all love. This would include Apple Pie, cakes, muffins, pastas and pizza. There is a saying in the fitness industry, "You can't exercise your way out of poor nutrition!" You must eat nutrient dense food that your body needs to metabolize.

You must first understand how your body metabolizes the carbohydrates and what causes these cravings in the first place! When carbs are combined with the right amount of other foods, like proteins, it doesn't raise your blood sugar levels and puts your body in fat storying mode. There are two kinds of carbs; Low carbs (greens, most veggies and some fruits) and high carbs (pasta, bread, sweets and even beer and wine). You must balance what you eat...high carbs to low carbs to protein.

Eating high carb meals tends to elevate blood sugar levels basically telling your body to store everything you eat as fat. It's all about adding the right balance of proteins with some low carbs and the high carbs to balance out your meal and keep your blood sugar level.  It's all about the ratios! Another thing that feeds into these cravings for comfort foods is cortisol.  Cortisol is another hormone that can cause that sweet tooth for these comfort foods. Cortisol is a hormone produced by the adrenal gland in response to deal with stressful situations. Cortisol is what ramps up your energy to get you out of harms way.  Stress  is stress to this hormone.  It can't tell the difference between mental and physical stress.  When you feel mentally stressed your body is flooded with cortisol. As long as your are stressed, the hormone will be present. When cortisol is present because of a physical situation, the high levels of cortisol are burned off by the activity of the situation (ie running out of a burning building).  In mentally stressful situations your body continues to produce cortisol to handle the stress...and it doesn't get burned off by physical activity or action.  The excess cortisol then creates an imbalance that increases your appetite and cravings for sugar. Scientific studies have shown that when stress levels are high, it increases your appetite, your cravings for sugar, and this is typically stored in the abdominal region of the body. The more stress, the more weight gain, and it typically winds up around the belly. Many diets restrict your caloric intake.  If you aren't eating enough, this can slow your metabolism.

The Number 4 is Processed Soy.  Soymilk, tofu, and soy protein are just a few products that companies consistently sell us as being health alternatives. NOT TRUE! Once again, it's in the PROCESSING...many soy products are highly processed and 91% of soy grown in the U.S. is (GM) genetically modified.
Recent research from a recent study shows that unnatural or processed soy has a direct connection to infertility and reproductive problems, as well as being linked to increase in allergies, as well as malnutrition, digestive distress, immune-system breakdown, thyroid dysfunction, cognitive decline...even cancer and heart disease. Read more on this here:

Many "Processed Foods" can throw your hormones out of balance. What happens during the "processing" of foods is that many of the vital nutrients and minerals are stripped out and as much as 90% of the phytonutrient content is lost during the process. Phytonutrients are the disease-fighting medicines found in foods, causing weight gain and serious health problems by throwing your hormones off balance.

Another such hormone is "Ghrelin". The more Grehlin your body produces, the more appetite and hunger cravings increase. When the food you ingest doesn't have the right nutrients, Grehlin is turned on and causes you to think you're hungry...even when you're not. Ghrelin is the hormone responsible for those late night feeding frenzies. Adding foods such as snap peas, green beans and other legumes to your meals will decrease ghrelin and help balance your metabolism.

Fat storing culprit number five is Corn.  Not just any corn, but "GM" (genetically modified) corn. There's that "Genetically Modified" term again! GMO's as their known, short for Genetically Modified Organism, are banned in many countries.  When it comes to GM corn, a study published in the International Journal of Biological Sciences shows that GMO corn and other GM foods are the contributing factors to the obesity epidemic and also causing problems with vital organs. More on that here:

You'll find other foods included in the GMO list as well, such as "Gluten Free" Corn Cereal, Corn Puffs, Flakes and Honey Coated  Oats to name a few. There are dozens more, so do your research and educate yourself. Here is another article for great info on this:

RECIPES to keep you fit:

What Breathe In - Breathe Out  is Not:

Breathe In - Breathe Out is not a medical clinic and is not run by a medical doctor.  No medications will be prescribed.  This business is not a promoter of any particular product or products, diets or health regimen, philosophy or school other than what works and helps you on your path to better health. Now, Breathe In ~ Breathe Out!

Get in Touch...

Comment Stream