holistic health – mind. body. soul.

The cumulative effects of your decisions yesterday have put you exactly where you are today.

Good to know but certainly do not use it against you.

Your brain likes to point out your mistakes – as if it really was to boot!

Whatever happened yesterday, forget it.

it’s over.

BUT life is not a dress rehearsal.

If you want to create a different result of what is, you must breed new light and energy into right now, today, in order to create the result you want

Imagine your goal coming into fruition?

You must believe it is happening – no matter what is presented today.

It doesn’t matter if its health or your business or even relationships.

If you are reading this, you are getting a brand spanking new day to begin — again.

And again, if tomorrow is in your future.

But we really don’t know.  We only know today – in this very moment.

Life is not a dress rehearsal.

But often we live life as if it is until some diagnosis, hardship or loss

or your life is staring you back in the face and you wonder how you got here.

Mid-life crisis’s are born that way.

You get one shot at this life.

Make it the best it was MEANT to be.

Yes, it was MEANT to be great.  You were MEANT to be exactly what you wish.

Maybe you’ve tried before —

  • and you failed at 5 different diets and you don’t know what else to do because you just can’t stop the habits are derailing you.
  • maybe you’ve been at your business for a while and you keep trying but nothing you do is working.

Whatever your story, I can tell you the only thing you need to do is get off the hamster wheel of life that keeps you going thinking you need more this, that or this but not making progress to where you desire.

And that is great news,

It’s in the moment to our decisions that shape our destiny.

You must be able to direct your default brain before it derails you into a mediocre life.

You may think you are…but it’s like taking a blindfold off of your life.

  • you can create your business and have the money you want.
  • you can lose the weight you desire – you are not broken!
  • you can have the relationships you desire.

You are a human with a brain.

Whatever your goal, obstacles will come, you must be ready and have strategies & tools to overcome them.

You must master your brain, so it doesn’t master you and derail you off course.

It’s not about willpower because we know how long that lasts..until 3 pm when you are starving!

It’s not about taking another course or learning one more thing that you think it’s going to work.

I’m sure you tried all those things.

And you wind up at the end with regret of not becoming, doing or whatever it is you desire.

The new year gives us that fresh new start.

Every day we are gifted a new day…until we are not.

Let’s figure out what’s really keeping you stuck!

Do not let get to the end of 2021 and be exactly where you started.

All the crap will come up when you do something new.  Your brain doesn’t want to change.

It wants to keep doing the same thing.

It doesn’t even have your goal in mind – even though you do.

Your brain is going to want you to eat the cupcake and/or clean up the messy house when you have business to attend it.

It seems logical because your house may need to be cleaned up.  Or, the text your girlfriend sent you has you on social media looking at your friends crazy post before you know it 2 hours went by and you got no where.

When you are ready to put away all things and look within – that my friend is where you will find the magic of the life you truly desire.

It’s when you will eat the healthy food.

Find the resources, start the project but not just start it…put it out there and take a risk – on YOU. 

Self confidence is a skill, you don’t find it.  You create it.

It’s where you will connect and create the relationship you desire.

Reserve your spot today for a free consultation!  It’s the first step to see exactly what’s in your way so you can finally create the life you desire!

Leaning into who your soul is yearning to be is where the secret sauce is!

Coaching is where we dig into and redesign & master your mindset to get the result you want. Life is not a dress rehearsal – you only get one!  

Make it the best damn life you desire!

Your brain will continue to derail you until you decide for it not to.  It’s important to put a light on it and become the watcher instead of the follower – so you can learn, become aware and strategize and overcome it!  It’s possible!!!  I believe in you!  Now it’s your turn to believe in yourself – I’d love to help support you along the way.

Schedule your free consultation today!

Thanksgiving just a few days away often our emotions can run wild.

And by wild, I mean stress for a variety of reasons – loved ones no longer with us, illness, worry for one reason or another or just getting together with family and/or friends and bringing together a variety relationships under one roof, at times — can be uneasy.  Or, possibly you are alone and feel sad.  

Or,  you are the host and are adding stress on an already tired body trying to pull it all together seamlessly having your guests over.

As a human you are an emotional being.  

We have both negative and positive emotions at any given time — as is supposed to be.

Most humans aren’t taught really how to deal with emotions especially as a child.  

You grow up with your parents/caregivers/family/teachers/other people thinking they are doing good by saying — don’t be sad, don’t cry, or be angry, worry, scared, nervous, disappointed, you shouldn’t be upset, chin up, here’s a lollipop — learning no coping skills especially if you tend to have anxiety and didn’t/still don’t know what to do with it.  

What you resist persists & seems an even bigger feeling in your body when you resist. 

As a human you are rigged to avoid danger, in the most efficient way and seek pleasure/comfort — this often leads to unwanted behaviors and habits you don’t even know your body is favoring because it’s automatic and unconscious.  

This also can lead to addictive behaviors as a coping mechanism.

Some lend anxiety itself as a bodily physiological response that just happens –  you’ll notice heart rate goes up, pounding sensation in your chest, sweating, etc leading into what is known as a “full blown panic attack” and you have no idea why.  

Without going into a “full blown” details because everyone situation is different  — whether it seems automatic or not or related to a past traumatic situation.  Most often anxiety is directly coming from your thought even though it doesn’t seem that way in the moment.  And, for the sake of this post – it can be hard to catch it in the moment as you are in it.

Emotions are born from our thoughts not circumstances — although it could feel its automatic and unconscious response and is often left unprocessed.  You just want it to subside.  

In today’s world, it’s normal to be under lots of stress just with all the technology available at your fingertips and the constant “neediness” of your attention.  Ping here, ping there.

It can seem like a lot to handle in the moment. 

I can tell you — feelings can’t harm you. 

And — the better you get at feeling and processing them, the better your health and wellbeing will be.  

The better you get at doing life!

Learning to process feelings will make them seem less intense especially when they appear again because you can’t avoid emotions.  

And, if you have avoided them maybe your entire life, I encourage you to just take notice and start to change your approach.

You are an emotional being and life is 50% negative / 50% positive — always. 

So that doesn’t mean you’ll never feel that emotion that you don’t want to feel again — it means you can learn to handle any emotion — even strong anxious ones that freak you out!

Your willingness to FEEL is huge. 

You do it all the time but it’s usually the Happy one you want or you don’t even notice it because your body automatically welcomes it and feels it — you just feel happy or excited or elated — those are wonderful!   

But what about the ones you don’t want to feel 😭.  

Like when sadness comes, it’s a whole different story. 

You don’t want to feel those but it’s important to as well. 

When you are in a stressful situation — sad, anxious, disappointed, lonely, grief, angry, uneasy, disgusted, any emotion for etc — you can learn to process and feel them.

Here’s a helpful way to deal and process emotions that you can practice next time a feeling comes you may not rather feel but very important to feel.

Become the watcher:

  1. Take a deep breath
  2. Close your eyes and continue to take breaths.
  3. Notice where the sensation you feel is in your body.  
  4. Where do you feel it the most?  Do you feel it in your chest?  Is it in the pit of your stomach? Your throat?  Notice exactly where it is – it’s different for everyone.
  5. Take several slow deep belly breaths (filling the air in your stomach not your chest) — this takes practice because automatically you want to breathe in up through your chest — you want the air to fill in your belly instead.  This will calm you, not heighten your feeling.
  6. Name it.  What is the feeling you are feeling?
  7. Breathe and just let it be there.  Keep noticing where you feel it. Becoming the watcher!
  8. Describe it. 
    1. Is it hard, does it have a color?  What does it look like?  Is it heavy and dark?  Is it zagged, soft, round, fast etc?  
  9. Put your hand on the area you feel it and comfort yourself to know you got you.
  10. Let whatever emotion there is, just be there, let yourself actually feel the emotion.  
  11. Take all the time you need, but you will notice at this point, it will get lighter.
  12. Maybe it’s moving, maybe it’s dissipating throughout your body.  Maybe it’s leaving.  Watch how and where it goes and breathe.
  13. Raising your awareness to the emotion in the body helps for your human body know – it’s okay to feel this way, you aren’t going to die.
  14. This releases the strong unwanted sensation and helps processing them.
  15. This also helps to let it go so you don’t harbor  emotions or avoid them next time which often tend to stagnate in your organs.  Leading to disease later in life.

So next time an emotion that feels awful.  Take a moment, sit down and take notice of it in your body, breathe and really digest it — think of it as the Pacman game back in the day!  Sad, hello, angry, it’s okay, anxious, I got you!

We are supposed to feel all emotions. 

When you realize you are capable of feeling any emotion is when you will realize just how powerful you really are as a person on this planet — willing to feel any emotion — even the ones that feel heavy and hard. 

You are way more powerful than you think!  All the things that may scare you, you can get to the other side!

Have a blessed holiday!  May peace and light be in you and your family during this time!

I encourage you to try this next time you are feeling stressed.

Having someone go through this process with you is also very helpful so please set up a completely FREE appointment. No pressure, just love and your emotions to feel – completely confidential.

On the call we take it deeper so you can learn and pinpoint the root cause of your stress right on this FREE discovery call!  Awareness is everything!!!!

It’s more important than ever to be boosting your health right now.

It’s not the time for fueling up on sugar, flour or anything inflammatory to your body.

Inflammation IS the pre-cursor to disease developing in your body.

But right now, during the Covid-19 pandemic our only defense is our own immune system.

We need to fuel our bodies with foods that help us not hurt us especially now.

Our emotional health also has a lot to do with how we fight disease. Right now our stress level might be a bit high to say the least. Learning to process negative emotion is key to handling stress in our bodies.  I just wrote another blog post on Why It’s Good to Feel Bad here which is an important part of being healthy.

When the emotional body and/or spiritual body is out of balance disease develops because often we suppress our emotions throughout our life.  It then might show up as a diseased condition but it didn’t begin at the physical realm.  The thought or emotion that triggered the condition to develop began in an environment that moves much faster; the world of emotion and spirit.  Learning to process emotions is the key to balance your emotional body.

But in this blog post, I want to talk about boosting your immune system through food and natural ways.

We need our own strength to give it a fighting chance not just now but as we age.

I think this is also a wake up call for a lot of people in our country and now realizing how much we need our health in a time like this.  The last 10 years we definitely have grown in this area that our food we eat affects our health.  Yet, the United States still has a growing problem of unhealthy individuals that could be reversible should they just change their daily eating habits.

Here’s 21 ingredients that you should include in your recipes that will help keep your health up:

  1. garlic (chop and let sit for 10 minutes so beneficial chemicals to release)
  2. onion
  3. greens/veggies (kale, spinach, romaine, broccoli, artichoke, arugula, asparagus, swiss chard, collards, broccoli rabe, cauliflower, (colored peppers, eggplant, tomato – night shades and in some, not all, individuals cause inflammation), etc.
  4. radishes
  5. cucumbers
  6. leeks
  7. organic stocks (grass-fed beef, chicken, veggie)
  8. almonds
  9. walnuts
  10. brazil nuts
  11. seeds
  12. ginger
  13. turmeric
  14. beans
  15. berries
  16. apples
  17. apricots
  18. wild fish (i.e. salmon)
  19. quinoa
  20. whole grains (if tolerated)
  21. citrus fruits

Here’s some herbs that can help support your lungs and/or immunity:

  1. mullein leaf (make into a tea along with schisandra berries for a support to your lungs) (delish!)
  2. astragalus (adaptogen to help support your lungs)
  3. ashwaganda (adaptogen to help support stress in your body)
  4. herbal teas such as green tea, echinacea, lemon balm, elderberry, passion tea, etc.

Drink water!!!!

You don’t see anything in a box, nothing has a label.

They are just natural whole foods.

When clients ask me what they should eat, it always starts with whole foods they like to eat and start to crowd out the unhealthy foods, start adding in more vegetables and build from there.  You slowly crowd out the unhealthy foods.

I’m a certified life and holistic health coach, if you need help around navigating and making sense out of your problems or want to get healthy or lose weight, now is always better than tomorrow to start working on making your life the best it could be.  I offer free 20 minute mini-sessions.  Contact me to get a link to my calendar.  I can’t wait to help you!

 

Why in the World Would I Want to Feel Bad Feelings?

Especially if they don’t feel good.

I know it seems counterintuitive.  But stay with me here.

As a human being, we have a primitive brain that is constantly wanting to seek pleasure.  When you experience discomfort in your body (negative emotion), your brain actually thinks you are in danger (in primitive times this served us) so its immediate response is to find comfort – pronto!

We spend a LOT of time avoiding, resisting feelings and acting irrationally and we don’t even realize it.  It kinda goes under our radar or it exasperates into something worse.

For example:

  • It’s why we look to eat or seek comfort foods even when we aren’t even hungry.
  • It’s why we might want a glass of wine or an alcoholic beverage on a stressful day.
  • It’s why you might find yourself doing a lot of other things besides the things you said you were going to do today.
  • It’s why we use medicine to calm the discomfort in our bodies when we experience anxiety.
  • It might be why you lash out at your partner or kids.

In 2016, Xanax (used for anxiety) was the 19th most prescribed medication in the United States, with more than 27 million prescriptions. 😱

All these things provide a quick dopamine hit to our brains — but what it really provides is a false pleasure that has net-negative consequences.

They may feel good in the moment but it usually doesn’t serve us long term.

We use all these things to escape our feelings.

These last few weeks, with the Corona Virus pandemic spreading throughout our world; anxiety, stress and uncertainty has increased exponentially.  

So let’s talk about why you would want to feel negative feelings in the first place.

Especially the ones that might feel bad like anxiety, disappointment, sadness, anger, frustration, uncertainty and any other negative emotion that comes up.

Actually, right now during this pandemic, is the perfect time to practice feeling negative emotion because it’s processing emotions that will help you actually help you feel better. 

Not wanting to feel negative emotion is like saying something is wrong with the way you feel.

Your brain wants to fix it immediately.

As crazy as this might sound, negative emotions don’t need to be fixed.

They need to be felt!

Even though we go through life thinking they do and we do everything in our power trying not feel them.

So why would we actually want to feel bad?

Because we are human and it’s part of the human experience.

All of it.  The good and bad.

Somehow, we think we are supposed to be happy ALL-OF-THE time.

And, we go through life thinking that is the goal but we will always be disappointed thinking that.

Here’s how we know:

  • Who wants to feel excited when their vacation or big event gets canceled?
  • Who wants to feel happy when their mom dies?
  • Who wanted to feel glad when they lose their job?
  • Who wants to feel excited when their children’s school is canceled?

I don’t know about you, but I want feel terrible when these things happen.

We are here to live the full human experience.  50% negative / 50% positive.

Our brains do not like uncertainty or feeling any discomfort.

It’s constantly looking to solve for certainty.  It looks to the news, as you scroll through social media, articles seeking for answers to solve for uncertainty.

It’s normal.  It’s what our brains want to do.

A desire to be happy all-the-time has a price – it has negative consequences.  It also cuts us off of living a full human experience.

We were born to live the human experience.  That. is. it.  It’s not all rainbows and daisies.

It has never been this way — have you noticed?  It will never be that way either.  Bad things happen.

Our life is supposed to include both negative and positive emotion.

With the Corona Virus pandemic, our brains seems to be hyper-focused on the doom and gloom and has our brains making things up that aren’t even true.

Have you noticed your brain going from one situation like I’m nervous about people not keeping their distance or still going out – being angry about it, then jumping to job loss, the economy, your friend who is a nurse that might get sick then the next thing you are watching the news and they are polling the numbers on the amount of deaths last night.

Stop.

None of this serves you.  Be informed but don’t overwhelm your brain with the negative.

Don’t start thinking of all the negative things that “might happen” to compound your emotion even worse.  And, if you do — then give equal air time to the positive.

Ask yourself what good is going to come from this.  Believe me there is a LOT of good too.

Here’s some:  the world is connecting in a different way (none of which probably would of been possible 15 years ago), some can work from home, kids are still learning online, having more connection with a loved one that you may have been disconnected with, better parenting skills if you have kids at home.

Listen we can think of the bad but we have to also have to give our brains fair play for the good.

So — I’m not going to leave you flat with all your negative emotion and not know what to do with it — as if there is actually something to do with it.   So…

Next time you experience negative emotion your body.

Just notice it.

Take a seat.

Don’t judge it.

Allow it to just there in your body.

How does it feel?  Describe it.

Does it feel heavy?

Does it feel light?

Where is it in your body?

Is it at the pit of your stomach, in your throat, top of your chest?

Where in your body do you feel it most?

Does it feel hard, soft, fast, slow.

If it were to have a color, what color would it be?  Red, green, black or ??

Breathe it in.

Just feel the emotion.

Just let it be there.

Do not react.

Do not resist.

Do not avoid.

Just let it be there.

Breathe.

Just notice that you feeling the emotion is not really harmful.

It’s just a sensation in your body.

That. is. it.

It’s not going to hurt you to experience this feeling.

You are not going to die to experience the feeling.

It’s just there.

You will realize it’s not that bad.

Your brain will calm down.  Your body will relax.  Breathe.

As you continue to process negative emotion you will actually experience less of it.  

As you get good at practicing negative emotion when they arise, you get used to it and you won’t be on auto-pilot to the fridge for food or want a glass of vino to escape it.

Yes, life will still be 50/50 but you will realize the feeling is not harmful.  You will not die.

You will just experience the emotion.  You are human.

You won’t resist it.  You won’t react to it.   You won’t avoid it.

This takes practice.

You might only be able to sit with it for a minute before deciding you want to escape it with food or something else.

However, long it takes, it takes.

Do not judge yourself or ever beat yourself up over “avoiding” it with something to mask the emotion you are feeling (such as eating something you didn’t want to eat, or anything else you do) — that never serves you.

Come from a place of compassion for yourself.

Sometimes the emotion comes along for ride — but as a passenger, not in the drivers seat of your life.

We may still feel it.  It may feel less intense.  Our brain will learn to be okay with it.

We teach our brains we are resilient human beings.

We can do hard things.

You got this my friends.

I’m a certified life and holistic health coach, if you need help with this or know someone that does, don’t let yourself fall through the cracks, set up a free 20 mini-session so you can get the help you need so you can feel better.  Press the contact button for👆🏻a link to my calendar to set your free-mini session.

This is the perfect time to start a morning routine of creating space for yourself, especially if you have never had one before.

Life is always happening for us not to us.  

With COVID-19/Corona virus circulating in our world right now, it has a lot of us feeling uncertain and fearful.

It feels scary.

Our brains are in 5th gear in trying to keep us safe.   

As a human, we crave certainty. 

I want to offer to you that it’s not anything outside of you that is making you feel uncertainty.   

Not even the corona virus.

It’s in fact our thoughts that is creating uncertainty.

Our feelings are ALWAYS created from our thoughts.

A morning routine can help you create more certainty and direct you to an intentional and deliberate life no matter what’s going on outside of you.

What an AMAZING gift you can give yourself, your life and the humans around you.

My morning routine is sacred to me.  

While I’ve always had some sort of morning routine, creating space for myself every morning has been the best gift to myself since having kids. 

It was even more important when I started a business since I had to be my own boss, employee and go getter!

It brings peace.

It brings awareness.

It brings intention vs. reaction. 

If you want certainty, it must start with YOU.

Start your day with what it is YOU want to create vs. what the world might demanding from you. 

Pings, alerts and human voices in your home or the humans on TV?  Stop it!

Creating space and a morning routine for myself keeps me centered in the direction I truly want.  Even in times of what feels like a lot of uncertainty.

Here’s my usual morning routine.  I hope it helps you create one for yourself.

If you have never had one before, you can start small, just do #1 and #2.

Create space for you and your own brain not everyone else’s.

  1. Put your phone on silence before you go to bed.  I set mine to automatically go to bedtime at a certain time.
  1. Wake up early.  Or, at least 1-2 hours prior to when you normally awake to create this special and sacred space for yourself.

Research shows our brains are sharp & creative in the morning regardless if you are a “morning” person. 

  1. Upon waking, do not look at your phone or flip open the news.  

Do not let your inbox, messages, or any social media, or TV upon waking become the director of your day.  You be the director!  

Our brains  natural instinct is to keep you safe so it looks to be startled.  You get and decide to be in charge of what you intend to consume.

  1. Enjoy a full glass of room-temperature lemon water

Benefits:  lots of vitamin c, boosts your metabolism, oxygenates your blood and supports your gut/digestion and metabolism.

  1. You can skip coffee or tea and just enjoy lemon water.  But, when I’m ready to sit, I enjoy a cup of Four Sigmatic Coffee/Chaga Mushroom mix.  I started this a few months ago and I love it.  

I drink it black.  It tastes like coffee.  

Prior to this I was drinking homemade bullet-proof coffee but I had to ditch the dairy and it was an easy switch for me!

It it still helps my brain focus and think better!  Mushrooms are one of the most powerful foods you can eat for your health!  

Mushrooms have been used for thousands of years and are beneficial for disease prevention and/or healing including cancer!

  1. Journal.  I start with Dear God & Universe, 

List, state and visualize 3-5 things you’re grateful for — big or small it doesn’t matter.  

Everyone on this planet has something to be grateful for.  Get creative!

Being grateful immediately puts you out of fear and raises your emotional state.

You can not be grateful and fearful at the same time.

  1. Next, do a complete brain dump and get what is in your brain out on paper so you can have a look at it!  Don’t assume you know what’s in there.  A lot of our thoughts are negative and sub-conscious.

Write it with pen & paper in your journal, not typing.  Research shows a connection in using a pen and paper is much more effective than typing.  

See what your brain is thinking.  

Our thoughts ultimately are creating our life whether we like our life or not.  

It’s a good idea to see what it is you are actually thinking.  

Do not judge yourself and the sentences your brain is thinking. Just write and continue to write until you have nothing left in there.

As you get comfortable with journaling, you might not think you have anything else to write.  You can start asking yourself questions to prompt you.  

When you ask your brain questions, it immediately looks for answers.

Don’t worry about if someone will see it.  And, if you find yourself holding back because of that, just write in on paper and you can throw it away.  If you are new to journaling than it might take some practice to get use to it.  Think of it as a gift not a chore.

  1. Set an intention for the day.  How do you want to show up?  Write it down.  Go after it in every single thing you do!
  1. If you are not a meditator, take a few quiet minutes for breathing so you can get present and create space for yourself.

Here’s two breathing techniques that help reduce anxiety, bring you into the present moment, and promote overall well-being.  

I highly recommend them and you literally can use these techniques any time you are feeling stressed not just in the morning.

Dr Weil’s 4-7-8 breathing technique 

Alternate Nostril Breathing 

  1. Read.  Spend time reading even if for 10-20 minutes.  I love personal development whether it be learning something new in health, business or inspirational so it sets my creativity and intention in full mode.
  1. Okay, so now you are ready to move your body.  You, of course, can exercise first — before journaling.  Do what works for you. 

Movement or exercise gets your blood and lymph moving. 

It immediately moves you out of your current state and into a higher vibration.  Your vibration or emotional state is what drives you to take the actions or inactions in your life.  If you are feeling kind of low, you will not have the drive to take the actions you truly want.  When you are in a raised higher vibrational state, you attract more of that into your life.  It’s the law of attraction working for you not against you.

It immediately helps your brain get clear and focused.  Clarity is power! 

Circulating your blood and stretching your body is key to staying young and vibrant no matter your age.  

Now you are ready to start your day! 

Instead of looking at your phone/news/social media immediately, you have created space – for YOU to create a conscious and deliberate life on your terms not everyone else’s. 

As you practice this daily, you will get even more intentional, aware and direct your life into a routine that is conscious and deliberate to what you do want.  

At the very least, you start to become aware of your thoughts so you can make conscious changes and create the life you do want instead of being at the effect of everything around you. 

If you need help around what’s getting in your way or you just need help to navigate a problem you are experiencing, send me an email.  I offer free mini sessions, so you can walk-away with some tools and get a mini-experience of what coaching can do to help you, today!  

Remember life happens for us, not to us.

I’d love to hear back from you either via email or in the comments, if creating space and a morning routine has changed your life.  

It certainly has mine.

I can honestly say that out of 365 days in the year, I most likely only have skipped this 1-2x throughout the year due to unforeseen circumstances/travels.  

At this time, with COVID-19 as our circumstance it seems like it’s filling our lives with uncertainty and fear, but really it’s our thoughts that create that.  

This is a great practice to start so you can get a hold of the certainty, intention and the deliberate life you crave and want.  It’s still possible with everything happening around you!

Namaste. 

1.  Eat mindfully

Put the phones down, computers away.  Really be present with your food, the textures, smells and the visual plate that is in front of you.  Be grateful for your food.

2.  Eat a varied whole foods diet

Eliminate junk and processed food.  Eat a diet that whole food based.

3.  Don’t eat based on how you feel

Many times we are eating because we are bored, lonely, frustrated, angry, anxious, fearful, etc.  Try your best to move through your emotion without relying on food for comfort. Go for walk, exercise or journal and try drinking water first despite you may not feel like it – or face head on and deal with what you are avoiding.

4.  Don’t replace sleep with caffeine

This will become a vicious cycle and the only way to avoid it is not drinking caffeine when you feel tired especially after 12 pm.

5.  Reduce stress

Meditate.  Breathe. Journal.  These are all good ways to release stress

6.  Eliminate sugar

The best way to control sugar cravings is cold turkey for a minimum of 2 weeks.  After 2 weeks you will notice sugar does not control you

7.  Drink at least 6-8 glasses of water a day

Drinking as much water as you can will help release toxins, hydrate and help you eat more than you desire

8.  Incorporate self-care in your daily or weekly regimen

Doing something just for you, whether that means getting your nails down, facial, just spending some time alone possibly reading a new book, journaling, or even organizing things you have been avoiding

9.  Reduce and limit alcohol to 0-1x a week (limit to 1 drink)

Despite people thinking drinking a glass of wine a day may be good for you.  No amount of alcohol is good for your health. Drink in moderation or leave it for a special occasion.

10.  Exercise 3x a week for at least 20 minutes

Any movement you do outside of your regular daily day will enhance your health for the better.  Start today by simply fast walking.

11.  Eliminate toxins in your cleaning and skin care routine

There are so many natural products on the market there is no excuse not to change up your cleaning and skin care routine.  This includes everything you put in and on your body as well as in your house. These toxins build up in your body over time and cause stagnation in your lymph and blood circulatory system.  Organs have to work much harder to release them out of your body causing stress.

12.  Eat one extra vegetable a day

Eating extra veggies everyday will always be a good idea.

What’s one new habit you are going to try this week?  Let me know in the comments!!!

Eat your yolks!  They are considered the perfect food and the healthiest part of the egg! They provide so much more than what is found in the whites. The yolks provide valuable vitamins such as A, D, E & K, omega-3 fats, folate, antioxidants and choline!  It is also not the demon of what is associated with high cholesterol levels in your blood or heart disease.  Your liver actually makes about 75% of your body’s cholesterol so whether you are eating it in your diet or not you are still producing it. One the reasons your body produces it is because it needs it. Every single one of your cells produces cell membranes made from cholesterol.  

One of best reasons we need to eat the yolks is that it contains choline!  Which has been identified to be an essential nutrient that we do not get enough of. Choline functions like b-vitamins so it’s often grouped in this category because it promotes optimal health in the liver, nervous system, decreases heart disease, helps support cell structure and metabolism. 

The source of your eggs makes a huge difference in quality of the nutrients it provides. You want to eat “pastured” eggs from organic chickens!  Once you have eaten pastured organic eggs you will never want to eat commercially raised eggs again.  You will notice the difference in the color of the yolk! An organic pastured egg has deep rich orange color where as a commercial raised egg lack color mainly because they are not exposed to sunlight and have a diet that is depleted in nutrients.  

Eating the whole egg helps lower blood pressure which most people think the complete opposite as well as helps individuals with diabetes 2 and is rich in brain fats so it’s great for neurological function too.

Eating raw eggs is actually more nutritious than eating cooked eggs. Make sure if you are eating raw they are from a high quality source you trust as well as organic and pastured. There is a warning for food safety when consuming raw eggs. The risk is high if you are eating conventional eggs where Salmonella is more probable than a small organic farmer. Cooking destroys some of the nutrients of the yolk so if you cook them the best way would be soft boiled or poached where the yolk is still runny.

So let’s recap, most of the nutrition in the egg yolk not the white which is merely protein. The yolk is loaded with nutrients, like bioflavonoids, brain fats like phosphatidyl choline, powerful antioxidants and sulfur. Eat your yolks and not just 1 or 2 a week! It’s without a doubt better than eating cereal that is processed (no matter how healthy you think it might be) and probably will raise your blood sugar.

Try eating the whole egg for a nutrient dense meal!  Let me know in the comments if you love eating  yolks or are you a die hard egg white person!

Lavender Oil

Lavender oil is one of the most popular doTERRA essential oils because of its light, powdery aroma, and its myriad of uses for everyday life. Taken from the highly aromatic lavender flower, lavender oil has been used for centuries for its distinct aroma and powerful benefits. Whether you need to soothe the occasional skin irritation, ease feelings of tension, or promote restful sleep, lavender oil has many practical uses.*

As a naturally soothing and calming essential oil, you will find that lavender is a helpful oil to keep on hand. I love it and use it for a restful sleep every night as well as for scarring and skin irritations.   It really is amazing.

 

It seems the 20 years of the “Got Milk” campaign has really got us believing that milk is so good for our health and bones.  But is Dairy really good or not?

Now a days there are all kinds of nut milks on the market. Is it a fad, is everyone allergic or lactose intolerant?

There are some cultures that can tolerate lactose (milk sugar) – but many do not. There is also casein (one of the proteins found in milk – the other is whey) which is another issue for some and is slow to digest – it takes around 7 hours to digest.

Dairy was not even consumed until after the agricultural revolution. Here in the U.S. parents usually switch their babies to cow’s milk after age 1. We are the only species that drinks another animal’s milk which if you think about it – it’s kind of weird! Babies produce lots of lactase which is an enzyme that helps absorb our mother’s milk.  After weaning, they stop producing as much lactase which is why some become lactose intolerant. Like I said, certain populations tolerate it better(1).

Dairy in general is inflammatory, mucus producing and is growth producing.

It has been linked to ear infections in children, tumor growth, joint inflammation, increases insulin, skin issues like acne, psoarsis and eczema as well as respiratory and cardiovascular issues.

Dairy sometimes produce vague symptoms. And, by vague I mean you are not having an acute reaction to it.  It shows up in different ways – usually inflammation of some sort. If you are lactose intolerant, you may have an acute type reaction usually within an hour or so – such as stomach pain, diarrhea, gas or bloating.

If you are drinking conventional dairy you are likely adding hormones and antibiotics that causes issues in your gut and disrupts your endocrine system. Furthermore, most milk here in the U.S. is produced from A-1 cows which is part of the problem. And before I totally go off in another direction on A1 vs. A2 cows because that in itself is a whole other story. I’ll just give you the short version. Regular milk mostly here in the U.S. contains A1 beta-casein, which is partly broken down to beta-casomorphin-7 (BCM-7) in the stomach. BCM-7 has been linked with several adverse health effects. In Europe, they have A-2 cows and it seems they do not have the problems we do with dairy.

RAW, full-fat, organic grass-fed dairy on another hand is said to be extremely beneficial to our health. New York is one of 26 states where it can be bought with restrictions although where I live I have not come across where you can buy raw milk. California for example is much more readily available and even sold in stores because it’s legal. Pasteurization in conventional milk kills any nutrients that are valuable to our bodies which is why raw milk is the better option.  Raw milk contain live bacteria which is what makes it beneficial. If you do find raw milk in your area, make sure you are aware of the farmer’s practices so to be sure it is safe.  The FDA will demonize raw milk, however, I don’t have confidence in an agency that is paid by the US treasury as well as receives pay checks from drug companies. They are far from protecting us from dangerous foods on the market.

Organic, raw, grass-fed fermented diary in the form of kefir or yogurt has beneficial nutrients and in some cases healing to your body. Be sure to make sure the yogurt you are buying is not filled with sugar and other fillers.

What about Calcium?

There really is not a high amount of calcium in milk and there are much better sources. There is actually more calcium in leafy greens then there is in dairy.  Nuts and seeds are another excellent source of calcium besides it also has fat which helps absorption. Many people are under the assumption drinking low-  or no-fat milk is good but it leads to low absorption of calcium. Sardines is another excellent source of calcium. Dairy is acidic and vegetables are alkaline so another plus for eating vegetables over dairy for calcium. Plus, because dairy is acidic your body naturally aims to neutralize the body and will take calcium from your bones. Much contrary to many beliefs about dairy for preventing osteoporosis.  Studies show vitamin D is better for your bones than calcium.

Bottom line:

For me, I don’t drink milk or eat yogurt for quite a number of years. But I do eat grass-fed butter, ghee (which his actually dairy free but I mention it as a butter alternative as it also has a lot of healing properties) and occasionally eat cheese. When I do eat cheese, my joints are inflamed and my face breaks out – so I always regret it.  It also causes me digestive distress and bloating. It has caused me more harm than good so I stay away for the most part.  I seem to be okay with grass-fed butter on occasion or at least I think so.  Even with all the negative side affects it has been the hardest for me to 100% give up.  I try not to focus on it honestly and it works for the most part.
It’s always good to declare you don’t eat something rather than you can’t have something (even if it’s only you are talking too :).  When your brain hears can’t it connects it with deprivation.
Now, that’s not to say you will have the same issues. Some tolerate dairy well but I’d source your dairy from grass-fed cows at the very least.  And, if you are able to get raw dairy from a reputable farmer/source that would be your best option to reap the beneficial nutrients.
Cows that are raised on pasture and eat grass have a different nutrient profile than cows that are eating grain (which actually makes them sick which is why they need to give them antibiotics). Grass-fed/grass-finished cows have more more Omega-3 fatty acids and up to 500% more Conjugated Linoleic Acid.  The omega-3 to 6 ratio in grass-fed cows is perfect.  Grain-fed/conventional raised cows omega-6 ratio to omega-3 ratio is about 20 to 1.  The much higher ratio in omega-6 creates inflammation.  And if the cow is eating antibiotics so are you causing disruption to your microbiome.  This is the same for eating conventional beef vs. grass-fed.
Dairy sometimes has vague adverse symptoms and the best way to see if you have a sensitivity is to do an elimination diet for at least 7-9 days then reintroduce it for 3 days and see how your body reacts.  Most people do not even realize that dairy is in fact causing a lot of disruption to your health until you take it out.
Here is a website I found very informative about milk facts from the College of Agriculture and Life Sciences – Cornell University.
How well do you tolerate dairy?  What’s your take on it?  I’d love for you to share in the comments.

Are you someone that gets sick often throughout the year?

What you eat can suppress or boost your immunity!

Don’t wait until you are sick to get better.  It will take twice as long to recover if your immune system is suppressed.

With the kids back in school, germs seem to spread like wild fire.  Cold and flu season is just around the corner.

Here’s what you can do to help boost your immunity. 

Digestive health is key to keeping your immune system healthy.  

Approximately, 70-80% of your immune tissue is in your digestive tract.  There are tens of trillions of microorganisms living in your gut.  Keeping your gut flora in balance will help boost your immunity to fight off infection.

It’s not so much the food in themselves that prevent you from being sick.  It’s food that helps support your digestive system and liver.  These are two areas in your body that help keep you healthy in the first place.

Here’s what you can do:

  1. eat cruciferous vegetables such as broccoli, cabbage, brussel sprouts, cauliflower, collard greens, kale, radish, etc.
  2. include a rainbow of vegetables and fruit in your daily meal plan
  3. take a high quality probiotic supplement
  4. take a high quality vitamin d3 supplement
  5. include fermented foods in your diet to boost your gut bacteria
  6. sip on homemade bone broth regularly
  7. eat seasonally, it has a profound ability to improve your gut health
  8. eat zinc rich foods like shellfish, eggs, legumes, nuts and seeds to name a few
  9. drink lemon water first thing in the morning to alkalize and oxygenate your blood
  10. use lots of fresh herbs in your meals – they have anti-viral/bacterial properties
  11. eat shiitake, reishi or even regular mushrooms in your meals often
  12. replace coffee with green tea or matcha tea (there is also lions mane mushroom coffee!)
  13. add ginger to your tea and meals
  14. cook with garlic & onions
  15. take elderberry syrup daily
  16. ditch the chemicals you are using in your home, they disrupt the good bacteria in your gut

Do you need to do everything?  No, but doing quite a few would be most beneficial.  It could look something like this.

Wake up, drink fresh lemon water, take your supplements, start your day with veggies and a high quality protein,

Here’s what you should stay away from if you want to keep your immune system healthy

  1. sugar
  2. alcohol
  3. processed foods
  4. dairy

What to do if you get sick?  Here’s ways to help you recover quicker:

  1. drink bone broth regularly
  2. rest as much as you can and give your body time to heal
  3. drink echinacea tea
  • Echinacea herb
  • Elder flower tea or elderberry syrup (you can take elderberry syrup every day)
  • Ginger and lemon tea
  • Turmeric golden milk or tea
  • Cinnamon
  • Garlic
  • Shiitake or Reishi mushrooms
  • Onions
  • Green tea
  • Clove
  • Oregano
  • Rosemary
  • Thyme

Using essential oils is also another great way to boost your immunity.  I love and use doTERRA brand because I know they are of high quality.

doTERRA On Guard  protects against environmental and seasonal threats with essential oils known for their positive effects on the immune system when ingested. I use this particular oil on the bottoms of my feet after my shower. It can also be used on surfaces throughout the home as a non-toxic cleaner. When diffused, doTERRA On Guard helps purify the air, and can be very energizing and uplifting.  They also have caplets you can ingest and take on a daily basis.