Moving to Los Angeles was never really my game plan until my freshman year of college when I found myself at a state school, yearning for a city where I could actually feel creatively inspired to do why I was there-- study fashion. It wasn't until one day when I was driving through Stillwater, Oklahoma and feeling unsettled (and crying hysterically, to be more accurate) when I thought the craziest and scariest thing I could do would be to leave. So unconventional. I had told my parents that I would stick out one full semester to just be sure that it was something that I wanted to do and if I still hated it, I could start entertaining the Fashion Institute of Design and Merchandising.
In high school, my merchandise marketing class was introduced to FIDM through a college recruiter and while I knew it was located in California, it never really struck me until my application was accepted and I was flying there with my family to see the school. Los Angeles was slightly terrifying. During this time period, the first few episodes of The Hills had just aired on MTV and instead of that being a selling point, it actually had an opposite effect. I thought it was all just really daunting. Although equally reluctant, my parents were on board and my sister said if I was going to do fashion school, I should just go all in and do it in LA. (I have to insert this fun "sign"....We decided to spend the last day of our trip in Newport. I had really just come to the conclusion that I would probably make the leap and move to LA and we decided to do a little shopping at South Coast Plaza (a massive shopping mall). We were talking about logistics and we ran into my enrollment counselor, who said she never goes to Newport! We had met with her in LA just a few days before, she knew my hesitation, and so we all got to sort of talk it through again and it was there where I was able to tell her in person that I was going to enroll!) I had never spent much time California. When I was 3-years-old, I went to Disneyland and when I was sixteen, I had bought my car on eBay. Getting my car was a similar situation. I decided on the car, got my parents on board, and it didn't fully occur to me that I had to go to Los Angeles to get it! (Not until writing this am I actually seeing the funny similarity! Also amazing proof that I have extraordinary parents.) Fast-forward to my completion of school and it was probably the biggest gift that I could have given to myself. While it was really scary being alone, I was able to find some solid friends, good jobs, and great opportunities in the years that I lived there. I didn't stay because I felt led to be closer to family. I now know I felt the nudge to leave so that I could be closer to home while my mom fought cancer...and won, I was able to be a part of the birth of my two beautiful nieces, and my dad decided to start a wellness center in conjunction with his existing practice and I was able to contribute to the process...I also got closure on quite a few relationships from my child/teenhood. If you read one of my posts below about how I found clean eating, I think that all plays a part as well. I got to a point where I didn't want to be defined by fashion and I needed to dig deeper. I think I got sick because I was feeling so out of sorts, which led me down a wonderful path, bringing me to receive my certification through the Institute for Integrative Nutrition. Tulsa and Dallas were sort of my detour training periods so that I could solidify my authentic-self, to learn what works for me and what doesn't work for me, and to get laser vision for the very purpose why I am on this planet. NOW, almost 8 years later since leaving California, I am moving back. Each year that has gone by since, I would make regular "maintenance" visits that would go as follows: I would bottle up some creative energy, have a nice cry, and come home with a LA hangover, sort of yearning for that life, but knowing I wasn't supposed to be there. In the past 8 years, I've had people practically put down bets as to when and if I would move back. I would come home 90% of the time saying I wanted to move back, go through the motions of making a half decent attempt in doing so, but it was never that easy. I see the pros and cons and always have. Not until I found out that I was a Highly Sensitive Person did I understand the underlying reasons for highs and lows. Too much stimulation, traffic, exertion, being too conscientious of stuff/status/silliness, an imbalanced diet, certain intense jobs, and surface relationships can make me feel depleted and anxious, lowering my energy and diluting my sense of self. But a trip to the museum, the ocean, window displays, exercise, street fashion, meditation, some Jesus, a deep conversation can pick me back up again. As elementary as this theory is, I feel so empowered to have this knowledge. Not to mention, studying similar principals that help achieve balance like Chinese Medicine and Ayurveda in school have been hugely instrumental in practicing self-care-- almost as if it is this no-fail formula to keep me planted and steady. Will the transition be easy? No way. Is it a safe choice? Absolutely not. BUT that's pride, ego, and my head talking. I could seek them out and get one million and one reasons why it's too risky. But I am going to choose to consult my heart and my gut. My intuition has rarely led me astray and even when a decision didn't fit, I learned something extremely valuable and necessary in the process. Just like my move to Dallas and Tulsa. No matter what, I choose that each decision I make will have a positive outcome. A dear friend told me one time, "whatever you choose to do, do it wholeheartedly". Later, I found a similar scripture. I love this message. Even if you find yourself realizing that you need to make another change, maybe even in the opposite direction, if you choose to do it with your whole heart, you are accomplishing something, regardless. There is no loss, only an opportunity for growth...and THAT is what life is all about!
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For those of you who missed my recent cooking tutorial at Natural Grocers, I shared one of my tried-and-true recipes my whole family has grown to love! This Dutch Baby/ German Pancake recipe is actually on of the very first recipes I learned in good ol' home ec class...except now, it's (obviously) my cleaned up, gluten-free version! This versatile dish is something I love to contribute to gatherings because A. It's easy, B. It's delicious, and C. It's super impressive looking and you don't have to invest much time or energy whatsoever! What makes this pancake different from most is that it's baked in the oven and it's primarily egg-- so, bonus protein. You can either create something beautiful family-style in a cast iron skillet or a pie pan-- OR, my favorite, in muffin tins for individual-sized cups. (You will see in my images the variety of versions.) Ingredients: - 1 1/4 cup grass-fed butter - 1 cup brown rice flour - 1 cup almond milk - 6 eggs, lightly beaten - 1/8 tsp of Himalayan or sea salt Preheat oven to 350 degrees. If you're using a skillet, pie pan, or baking dish, melt all of your butter in the oven while the oven is preheating. If you're using muffin/ cupcake tin, evenly distribute butter into each cup. This recipe usually will yield approx 24 cups. Note: Watch carefully because you don't want to brown your butter! Remove from oven just as soon as butter is liquefied. In a medium bowl, mix together all of your ingredients thoroughly. Tip: if you're choosing to make small cups, I suggest you pouring the mixed batter into something with a spout because it can get a little messy. Also important: only fill cups half way with batter! After pouring batter in pan(s), bake on the center rack in preheated oven for 30-40 minutes. For cups, approx 20 minutes, or until golden brown. My favorite serving suggestions- Savory: - Wild-caught smoked salmon with organic goat cream cheese. To get the piped appearance, I used softened cream cheese and a ziplock bag with the corner clipped. This tastes awesome alone or I've added fresh dill, capers, and sliced cherry tomato....it's also really pretty dressed up a little (picture shown above). - Guacamole with a halved or quartered cherry tomato (shown below). - Great brunch option the day after Thanksgiving. Take advantage of leftovers and fill with roasted turkey and cranberry dressing. Sweet: - Fruit of all kinds! Sauteed, compotes, fresh! - Cashew cream mixed with berries and stevia makes a lovely filling (shown below). - I also recently sauteed a bag of organic berries in a pan and added approx. 1 1/2 cups of water, a little bit of Frontier vanilla flavoring, some stevia, and kept adding the chia seed until it thickened into a berry jam, while continuing to cook on a low simmer. Not only did this taste awesome warm, but after I stored it in a jar in the fridge overnight, I could eat it alone with a spoon! So satisfying. You may be thinking, "that is a lot of butter!" and yes, it is. As you will see below, if you don't add that much butter, the pancake won't rise and curl into the right shape. It still tastes awesome when you omit some of the butter, but you won't get the bowl/cup-like appearance. It will be a little more dense and flat, as you can see seen in some of the pictures!
Many of us go through life feeling "good enough" or summarize our lack-of-bounce to the natural wearing down process. Not only is this a sad, but it's so inaccurate! You do have the potential to feel amazing as you age and the simple truth all boils down to nutrients!
Nourishing your body with supplements is sometimes required so that you’re getting sufficient amounts of vitamins and minerals in your system. Not only can deficiencies be caused by an imbalanced diet, they can also be the result of poor digestion and your body's inability to assimilate and absorb nutrients properly. Another culprit is that most produce is sourced from farms with soil that is depleted of minerals. With that said, many people are tempted to take a vitamin or green powder and think they’ve accomplished getting their daily dose and go on with their day, eating “food matter”, aka nonsense, aka faux food that contains more lab-made ingredients than actual life-supplying sustenance. This sustenance I speak of is what is responsible for building healthy cells, blood, organs, your body's natural ability to tackle potential illness and disease = HEALTH. This is where most people are missing the boat...and I can say, I was one of these people who assumed I could get my daily dosage of vitamins with a handful of supplements, eat what I wanted, and I was solid. Seems like instahealth, right? False. Getting natural sources of these vitamins is imperative to your body’s repair system! What many people don’t realize is that most supplements aren’t worthy of even being called “vitamins” because of the particular company's quality standards. My dad, who is an extremely knowledgeable DC, explains it best. He says that with most supplements, the only thing you’re really doing is making expensive pee. Another thing to tack on is the way that you are taking your vitamins. It is believed by many specialists that if you’re taking a handful of supplements at one time (even if they’re high quality), there’s only so much that your body can absorb at once, resulting in, yet again, very expensive urine! SO, let’s get to the exciting part! I never like to highlight the inconvenient truths without following up with the MORE important proactive truths! Here is a breakdown of some of the most abundant sources of some of the most important vitamins! Magnesium regulates chemical reactions in the body, including protein synthesis, muscle and nerve function, blood glucose control, and blood pressure regulation. It is required for energy production and deficiencies can result in muscle cramps, facial tics, lazy digestion, poor sleep, and chronic pain. Natural sources: nuts, seeds, avocado, sea vegetables: seaweed, wakame, arame, kombu, coconut milk, dark leafy greens: raw spinach, kale, bok choy, chard. (It’s best to soak all nuts, seeds, and grains to remove phytic acid, which is a naturally occurring enzyme inhibitor that prohibits your body from absorbing the goodness.) Omega 3’s are required to regulate cardiovascular, immune and inflammatory pathways. Signs of a deficiency include rough or dry/ bumpy skin, dull/ brittle hair and dandruff, soft/ brittle nails, excessive thirst, frequent urination, sleep problems (especially difficulties in settling at night and waking in the morning), attention problems (poor concentration and difficulties in memory), emotional sensitivity (such as depression, excessive mood swings or inexplainable anxiety), pain from inflammation. Natural sources: fish, spinach, oregano, chia seeds, nuts, butternut squash Vitamin D helps the body absorb calcium (one of bone's main building blocks) from food and supplements. People who get too little vitamin D may develop soft, thin, and brittle bones, a condition known as rickets in children and osteomalacia in adults. Other outcomes from deficiency includes metabolic disorders, cancer, cardiovascular disease, autoimmune diseases, infections, cognitive disorders, and/or mortality. Natural sources: fish, egg yolks, liver, and sun helps vitamin production- but be sure to let it soak into your skin before taking a shower! Your body actually needs hours to fully absorb the goodness, to be able to properly receive the benefits. Vitamin C offers protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling. Some deficiencies include: easy bruising, swollen/ bleeding gums, slow wound healing, dry/ splitting hair, dry skin, nosebleeds, weakened immune system, leaky gut, autoimmune disease, slowed metabolism, swollen/ painful joints. Natural sources: berries, leafy greens, bell peppers, all citrus, kiwi, broccoli, sea vegetables, coconut milk Vitamin K plays a key role in normal blood clotting. This is important to prevent excess bleeding, which can lead to anemia, a condition that causes fatigue, weakness and dizziness. Iron-deficiency anemia is the type that is linked to vitamin K. In this common condition, your body does not have enough erythrocytes, red blood cells that contain hemoglobin, an iron-rich protein that carries oxygen. Meaning, if you are suffering from anemia, not only do you probably have an iron deficiency, it is also wise to make sure you're getting enough vitamin K! Natural sources: leafy greens: spinach, kale, bok choy, chard, romaine, arugula Vitamin B is a unique case because not all types of vitamin B do the same thing. Additionally, the different types of vitamin B all come from different types of foods. Vitamin B-12, for example, is found primarily in meat and dairy products. B-7 and B-9 (and, to some degree, B-1 and B-2) are found in fruits and vegetables. Click here for a full rundown. Natural sources: lentils, whole grains, almonds, leafy greens, seafood, coconut milk Iron deficiency is the most common nutritional deficiency in the United States. Iron is imperative for producing hemoglobin, a protein that assists red blood cells to deliver oxygen throughout your body. So without it, everything suffers—and can lead to anemia. Some symptoms include low energy, difficulty maintaining body temperature, and decreased immune function. Natural sources: sea vegetables, coconut milk, clams, liver, beef, lamb, sunflower seeds, nuts, whole grains, dark leafy greens, cacao. Iodine is required for your thyroid gland to make hormones. If the thyroid doesn't have enough iodine to do its job, feedback systems in the body cause the thyroid to work harder. This can cause an enlarged thyroid gland (goiter), which becomes evident as a swollen neck. Natural sources: sea vegetables, cranberries, organic/ raw yogurt and cheese, potatoes, navy beans, strawberries Potassium is important for a person's muscles to work effectively, including the heart. Potassium also has a role in regulating blood pressure. Low potassium is associated with a risk of high blood pressure, heart disease, weakness, stroke, arthritis, cancer, digestive disorders, and infertility....and on a lighter note, potassium can help combat a pesky hangover! Natural sources: beans, dark leafy greens, potatoes, squash, fish, avocados, bananas, coconuts What's even more exciting about this list is that many of these essential nutrients can be found in the same foods. So, if you're looking for a simple (LEGIT) fix, put more emphasis on the food that you eat and take advantage of nature's medicine! Something I challenge my clients to do before they sit down for a meal is ask, "how much of this plate is going to contribute to the nourishment and healing of my body?" If even half of it is purely for entertainment value, it's time to start reconsidering your food and lifestyle habits. Need a little assistance? Message me today for a complimentary 45 minute Lifestyle Assessment! Note: For those of you who express symptoms of anemia, it’s important to remember that low iron isn’t the only potential culprit. Vitamin B12 and Magnesium deficiencies can also express similar symptoms and can cause anemia. References: https://igennus.com/nutrition/omega-3-science/omega-3-deficiences/ http://www.medicinenet.com/iron_and_iron_deficiency/article.htm http://www.health.com/health/gallery/0,,20798655,00.html http://ods.od.nih.gov/factsheets/VitaminD-Consumer/ http://www.medicinenet.com/vitamin_d_deficiency/article.htm https://draxe.com/vitamin-c-foods/ http://www.livestrong.com/article/390770-anemia-vitamin-k/ www.webmd.com/vitamins-supplements/ingredientmono-35-iodine.aspx?...35...iodine www.webmd.com/vitamins-and-supplements/lifestyle.../supplement-guide-potassium Working with my clients is by far one of my favorite things to do. To see these wonderful people get some relief from having the opportunity to sift through their thoughts for an hour every other week is truly such a gift for me. There have been a handful of occasions where it was obvious that I, too, would benefit from the very same attention. (I think everyone on the planet would benefit.) Usually, when I have a problem, I will walk through the steps in my head when I'm trying to resolve something inside of me. I also have a few wonderful women online whose podcasts and articles I seek out, but, sometimes, a quality conversation is the best medicine in the world!
During my recent birthday trip to Los Angeles, while it was truly wonderful, I was having a slightly stressful time. It was a pretty jam packed four days. I drank a little when it's growing clear to me that I shouldn't...which will come later in another blog post, I was visiting an old friend whose vibe I was having a hard time gauging; sometimes, I can't tell if what I'm feeling is actually me or the other person...that's why communication and feedback is EVERYTHING to me. Otherwise, I tend to shut down a little because I get caught up in "analysis paralysis". Another chunk of stress was weighing out the pros and cons of potentially moving back to LA. On the actual evening of my birthday, my friend and I had experienced a series of unfortunate events, leading to a really late dinner.* While we were getting ready, she asked me what I wanted to manifest-- what celebrity I would want to see or if I wanted a group of gorgeous men to show up. (She knows me quite well and realizes how I do this on the regular to get myself excited.) I thought about it and said that I wanted to run into someone who would totally lock in to me...tell me I'm wonderful and beautiful, and totally hone in on me all night. I said this all laughing, but who wouldn't want some quality, unwavering attention? Hysterically honest, I know. But if you've read any of these blog posts, I clearly put honesty before ego for the sake of an authentic story! We got to dinner. It was a rocky start, but then a familiar face walked in, Cuba Gooding Jr., (I always enjoy seeing the stars, but wasn't exactly star struck). Only, there was something different about the night and him. I got up from my seat to visit the ladies room to powder my nose and decided: I had no control over the unfavorable circumstances that had led up to that evening, but I did have control over putting myself out there to upgrade my night. (Mr. Gooding had said a few nice things to me from across the bar, so I also figured the odds were in my favor that he wouldn't have anyone escort me away or anything...so, I wasn't being crazy/brave.) Well, long story short, he ended up making my birthday evening. He bought me a drink, walked me to the patio right on the ocean, gave me his jacket, and gave me some amazing life lessons. One of which was a reason why I wanted to go to LA in the first place. I wanted to shed this internal hesitation I had somehow adopted. Almost an internal dilemma about putting myself out there: posting cooking tutorials, dating, speaking my truth, etc. I know my value and I have a deep-rooted knowledge of who I am and, more recently, acquired the very purpose of why I'm supposed to be on this Earth. So, why the hesitation? Cuba saw that in me. He honed in on me and for about three hours devoted all of his time in rectifying something inside me that needed a little TLC. (He's also an empath, if anyone was wondering.) He actually referred to me as a beautiful bird. I was strong and unwavering on the inside, but it couldn't be detected from the outside because I appeared to be frail. He asked me (paraphrasing, of course) to think of something that I did on a daily basis. Something that I was good at. I said cooking. He asked what was something that I could cook, without really even thinking about it. I said eggs. He said, "okay, so, if I told you if you could cook some eggs to the best of your ability, I would give you one million dollars, what would you be thinking about?" I quickly replied, knowing it was probably the wrong answer, "I would be thinking about the million dollars!" and he said "Wrong. You would think about taking one step at a time to that fridge to get those eggs. Now, once you held those eggs in your hands, what would you be thinking about?" Answering truthfully, I said, "still, the million dollars!" He said, "Wrong. You would just need to do your thing. Make those eggs like you would normally make them and forget about the million dollars." This conversation was quite a bit longer, but it really opened up the skies for me. Instead of fixing my mind on the outcome, I needed to intuitively act, without hesitation. This was all very serendipitous in more ways than one because on the airplane, I began reading a book called "The Power of Serendipity: The Simple Ways to Get Anything You Want..that no one talks about", by Joshua Rosenthal. The book also talks about how "the key to getting where you want to go is not waiting too long to take action". There's thinking of an idea or feeling an urge and, then, there's taking action. Anything in between is where you can get into trouble. The lesson in all of this is to take one natural step at a time. It's difficult to be a details person, but also a big picture person. You can waste time getting stuck on the details, but you can also lose time getting overwhelmed when considering the big picture. This is why I always tell my clients to not get too crazy with their to-do lists, plan each day at a time, but still keep your big picture in the back of your head, only using it as a reference to make sure that your actions contribute to your big picture ideals. My mom frequently tells me that I need to practice "shoot, aim-- not aim, shoot" because I will miss the plate if I focus too long on aiming just right. So, I came to some serious conclusions on this trip that I am going to take a leap of faith. I am not going to over analyze it or prematurely plan, I am going to focus on what I can do right now: the things that I know are genuine to my God-given nature and just put one foot in front of the other. By getting in this authentic rhythm, without thinking of the risks, judgments, and varied outcomes, I will inherit that "million dollars" in the form of a life pass-- to just do what feels natural and true, without hesitation. Apparently, this is a lesson I was supposed to REALLY learn because if you read one of my previous blog posts, this is the exact epiphany I came across...which lets me know that I am on to something big-- a new, exciting chapter! Have you ever experienced synchronicity or serendipity? Please share below! *I want to underline that my birthday was phenomenal and these undisclosed events were/are pretty comical because most of them were beyond our control-- so we did a superb job just rolling with the flow. Sometimes, you need these things in order to gain much-needed perspective on life and people! I have SUCH exciting news to share! As a lot of you know that I am quite fond of Natural Grocers. Not only because the staff is always extremely helpful and kind, but because they simplify your shopping experience by offering healthy food, sans sneaky "healthy" food like most of the other health food grocers. This is why I always take my new clients to Natural Grocers for their grocery tour!
Well, not only will I be hosting more cooking classes and wellness chats there in the very near future, thanks to Monica, the manager at the 31st and Harvard location in Tulsa, I am partnering with them to create a series of tutorial videos! Although I have a handful of ideas for the topics I will cover in the videos, (some of them include: how to make your own gummy vitamins, including my "beauty bears", recipes for creating your very own body scrubs and body products, cosmetic reviews, etc.), I want your input! Please let me know in the comments below of any wellness topic you would like to learn more about and/or which recipes you want in on! If you are a client, you have access to a very handy app with a list of my favorite grocery items, BUT I have yet to share some of my tried-and-true miscellaneous loves. Whether I'm working out, getting ready for a night out, or getting some work done, I have grown to rely daily on a few of my favorites...and here they are! I have purchased a handful of different styles and brands of headphones and never found a good fit that would sustain a turbulent run...until I found these gems! Designed specifically to fit smaller ears, the "FlexSoft and TwistLock technologies guarantee they will never hurt or fall out". I can honestly say they don't come out of your ears, even during a rigorous workout! Yurbuds also make a variety of different styles for men and women, even wireless, but I have the basic Inspire 100 style and they're perfect. The one thing I will say is that the FlexSoft bud attachments do come off kind of easily after a while and if you have an adorable niece who likes to take them off, you might have to be careful you don't lose one! Not only are these toothbrushes good for the environment, they come in gorgeous recycled (and biodegradable) packaging, AND the charcoal bristles feel great and leave your mouth feeling super clean! Not too soft, not too abrasive. This face mask is truly amazing-- especially for the price! It contains two magical anti-inflammatory ingredients: turmeric and neem, making any flair ups minimized within just one use. I love this product because it also doubles as a face scrub. Once dried, you simply remove it with a warm moist washcloth and the granules in the mask remove dead skin, clean out your pores, and polish your complexion to perfection, without over-drying or irritating even sensitive skin! Not only does this product smell AMAZING (gender neutral goodness), it contains skin loving vitamins E and B5. I make sure that any product I use does not contain harmful additives, SO a definite selling point is that it doesn't contain parabens, sodium lauryl/laureth sulfates or phthalates, (known to increase your risk of cancer). Sodium lauryl/laureth sulfates are used as a lathering agent in many products so, sometimes, products that don't contain this toxic ingredient fall flat (literally), but this product creates enough suds to double as an effective shaving cream! I have been known to experience just a few cases of overwhelm (haha) and phenomenal Kava has come to the rescue a handful of times! Kava has been used medicinally and during tribal ceremonies for centuries... and once you try it, you'll know why. It does a wonderful job taking the edge off, without impairing your judgement, leaving you feeling very calm and at peace. While I don't drink this every day, because regular use can reduce the effectiveness over time, I have found it very beneficial when I am in social situations when I don't want to partake in drinking alcohol (to avoid the wrath of a few drinks). Most recently, I enjoyed relying on this tea to zen out before speaking engagements. When I first tried Kava, it was a very expensive paste that you put a pea-sized amount under your tongue. Although horribly disgusting, it was extremely effective. Later, a very sweet friend brought me a brewed version and an instant powder from a kava shop in Austin. These versions were also pretty gross and since it's a diluted version of the paste, you have to drink approx. 8 oz., (which is a lot when it tastes like it does). I have read various instructions to flavor it with sweeteners or add milk and I can't imagine this doing much help. Again, while these pricey versions don't taste good at all, they do a superb job reducing anxiety because they are pure kava! I was extremely excited to see that Yogi came out with a tea! Since it's blended with other herbs and flavors, it's not as potent so, I just use two bags. Even though I am most definitely not a fan of licorice, this blend tastes MUCH better than the other versions I have tried-- not to mention, it is much more affordable AND you can find it at Natural Grocers! For more information on the awesome benefits (and potential risks), click here. More to come!....I almost started to add my favorite CLEAN cosmetics and because it has been QUITE the journey finding good ones, I will be devoting an entire blog post to this very important/ conclusive research! So, stay tuned!
Do you have any healthy favorites?! Share below! Just a little favor: please bear with me- this is my first video...and I clearly didn't rehearse what I was going to say! I'm so happy to be able to touch on a few questions people have been asking me in abundance lately. Lifestyle Consultants usually have specific areas they emphasize in-- so, I wanted to take this lovely opportunity to clarify what it is that I do! Moving forward, these videos will focus on health, wellness, style, and empowerment- so, submit your information below to receive my monthly recap newsletter! Part 1 Part 2 (after my phone shut off!) For more information about the amazing curriculum at The Institute for Integrative Nutrition, click here! Update: I had previously posted that we would be going on a bike ride through downtown, but I just realized Tulsa Tough will be going on- which means, the roads will be blocked off! So, instead of a bike ride, we will be meeting at Turkey Mountain June 11th at 10 AM for a nice nature hike! Once you submit your RSVP, I will e-mail you with additional information. (We can push back the bike ride for July...and just a heads up, we will be celebrating "Third Saturday" on the 16th because I will be in LA for my birthday on the second Saturday!) We will be leaving at 10:05 and will be back by 11:00, at the latest. Also, there should be zero intimidation factor for any of these events-- whether we walk, hike, or bike, everyone will match each other's pace! I hope to see you there! Be weary of people who use you as a doormat. Your role in their life may not be so clear, to you or them, especially if they're good at maintenance. They may put in the energy to clean up mistakes, maybe even make you feel special by showing you off, or, even, apologize when you feel as if you've been walked all over. If you see yourself as playing the role of a fixture, a convenient accent in someone's life, and you give them credit for rising to the occasion for regular maintenance-- I'm sorry to point out: a doormat is a doormat. Even if they treat you with the utmost care to preserve your grandeur, YOU ARE NOT A DOORMAT TO BEGIN WITH. So, get off the floor, dust yourself off, and get the hell out of there!
First of all, I am proud to say that I am now done with school at IIN! So, I will be able to fully devote myself to making these blog posts a little bit more consistent. (Yay, God!)
With the spring weather as amazing as it has been, I have done everything in my power to spend as much time outside as I can! I can honestly say one of my favorite times of the day is when I go on my outdoor run. There is little to no persuasion needed to get out and go-- because on top of the sunshine, nature, and endorphins, I am really loving my current playlist! I think it is so important to be mindful of your thoughts during exercise. You generate so much energy when you're creating movement, so why not channel thought into that energy and put out something wonderful? Adding a little musical assistance to your workout is sort of like adding a soundtrack to the (hopefully empowering) movie you're playing in your head! Here are some of my current (and past) loves. I know, it is a little all over the place-- but there is consistency in the fact that they're all upbeat! Now, get moving! Warm up/ Cool down/ Reps: It's Tricky - Run DMC Bullet - Chelsea Lankes Love Train - The O'Jays Hold On - Wilson Phillips Wannabe (Radio Edit) - Spice Girls Tell Me If You Wanna Go Home - Keira Knightly Breathless - The Corrs Fight Song - Rachel Platten Backbeat - Dagny Hide Away - Daya Sweet Disposition - The Temper Trap Young Folks - Peter Bjorn and John Uma - Panama Wedding What's My Name - Rihanna Bang My Head (feat. Sia & Fetty Wap) - David Guetta Burning Love - Elvis Presley Heroes (we could be) - Alesso Run/ Fast-paced Exercise Kiss the Sky (feat. Wyclef Jean) - The Knocks Celeste - Ezra Vine Wild Ones (feat. Sia) - Flo Rida Live Young Die Free - Fletcher The Show Goes On - Lupe Fiasco Spotlight (feat. Usher) - Gucci Mane Philosophize In It! Chemicalize With It! - Kishi Bashi Can't Stop the Feeling - Justin Timberlake War Paint - Fletcher Say Geronimo - Sheppard Dude (Looks Like A Lady) - Aerosmith Just Dance - Lady Gaga Pretty Girl Rock - Keri Hilson Push It - Salt-N-Pepa Tambourine - Eve Somebody Loves You - Betty Who The First Single (You Know Me) - The Format Turn Me On (feat. Nicki Minaj) - David Guetta Forever - Chris Brown Try Me (feat. Jennifer Lopez & Matoma) - Jason Derulo 2 Heads - Coleman Hell Love Myself - Hailee Steinfeld I currently subscribe to Spotify and it really is worth every cent because you're able to create your own playlists with their endless library of song selections, listen to their pre-made Workout playlists like "Cardio", "HIIT Hop", and "Fun Workout", AND one really cool feature is their group of Running playlists because you start running and the music matches your tempo. So, as you slow down or accelerate, the song transitions to something that has a beat that matches your stride. While I love my list now, I'm always wanting suggestions-- so, please tell me what your favorites are in the comments below! Hi, all! Because getting out and about with lovely people is just so healing, I thought a standing date, to do just that, would be fun! For the first meet up, I thought we could ease into it by taking a stroll through some of Tulsa's prettiest historical neighborhoods in midtown. We can meet at the Woodward Park parking lot and leave from there. Moving forward with this event, I hope to switch it up and partake in different activities including: hike Turkey Mountain, visit local "friendly" farms, shop the farmer's market, breathing exercises in the park, outdoor yoga, etc! If you can't make this month's event, but are interested in future outings, submit the form below and I will be sure to send you future invites! As the temperature has started rise, so has my excitement for spending some much-needed quality time with good ol' Mother Nature. I really think most people underestimate the power of the great outdoors...I say that because even though I continuously experience the amazing impact it has on me (mood, clarity, sense of peace, energy), it's strangely sometimes a little difficult to come around and commit to an afternoon outside. This is why the second it's warm enough, I take the initiative to exercise in the open air.
I could go on and on about the science behind the Earth emitting certain ions & positive vibrations, the sun serving us nice hot, heaping servings of vitamin D, and the multitude of studies that show how healing nature is (anxiety, depression, etc.), but I don't need to because a majority of the population has experienced the "feel good" for themselves! All of the Blue Zones (where people live the longest, have less illness and health disorders, and have a much shorter period of compromised quality of life, due to deterioration) have quite a few common threads. One of the consistencies is that these people spend a lot of their everyday outdoors! The only Blue Zone in America actually devotes part of their week to spending time with nature, as part of their religious practice. So, this isn't an informative blog entry as much as it is a persuasive one. GO OUTSIDE AND BREATHE. Stroll, run, play a sport, take your dog, take your kids, have a picnic, paint, or just sit outside and think of all of the things you have to be grateful for! All of these things: togetherness, exercise, conscious breathing, creativity, giving gratitude- are all activities that have been proven to promote health and well-being. For those of you who have periods when your head is a little grey (or closer to doom and gloom) and this suggestion sounds kind of awful...YOU are the perfect candidate for this little excursion! It's the perfect remedy. Drag yourself outside. So, this week, schedule a date with Mother Nature- she's generous, vibrant, nurturing, and best of all, she's cheap! ; ) What ways do you enjoy being outdoors? Share below! Whether you have rosy memories of your childhood or (sadly) poor ones, there is one thing that every adult can benefit from. This little thing is something called "self-parenting"! As adults, we are responsible for making ourselves our own priority. Like a parent cares for a child, we must make sure we are properly fed, clothed, and loved.
My first easy example of this: packing snacks for yourself when you know it's going to be a hectic day. I love keeping tea bags, a giant water bottle, stevia packets, and treats like Bulletproof Collagen Bars and Mary's Gone Crackers in my work desk. Another thing I do for myself is always carrying a cute little pouch labeled "Girlie Stuff" for...you guessed it, girly stuff! It is sort of like the equivalent of an adult diaper bag. I make sure it's properly stocked before I leave the house each day and just throw it in the purse I'm using. Tweezers, tissue, stevia packets, tea bags, lip balm, moisturizer, tiny deodorant, roller fragrance, hair tie, and other lady products. This may seem silly and slightly elementary, but I can't tell you how many times I've thanked myself for carrying it with me! It frequently comes in handy and it's just a really thoughtful way of showing yourself that you follow through, you are loved, and taken care of. It also allows you to avoid unnecessary stress. You obviously don't need a fancy pouch, but I have found that the cuter it is, the more I enjoy carrying it. (For my male readers, trying filling a pouch with some of the items mentioned above....maybe add a pocket knife to the list and store it your glove box or desk drawer.) A very important role of self-parenting: dress properly for your day and always bring a jacket. This regards to the temperature, but, also, looking put together. When we feel polished and invest some time on our appearance, it's more likely that we'll go the extra mile-- feeling good about stepping out, being seen, and getting things done! Another bonus: having the opportunity to say, "yes, I can meet up immediately after work for dinner." We need to show ourselves that we're worth the time to look our best and be seen! Last, check-in. I talk about this quite a bit because it's so very important and I feel like it's worth being reminded. When a child seems irritable, the parent's role is to try to figure out what's wrong. Do they need a new diaper?, are they hungry?, do they need a nap?, do they feel well? The same goes for ourselves. When we're short tempered, lethargic, weepy, or stressed, we need to ask ourselves, "What's going on? How can I alleviate xyz for you?" Sometimes, it's as easy as realizing we're overwhelmed and maybe a bath or a balanced meal needs to be on our evening agenda. Like a child, this type of supervision can prevent burnout, illness, and breakdowns. Make Y.O.U. your utmost priority. Without you being your best you, your family, profession, and social circle will be short changed. So, ask yourself, "What types of self-parenting do I currently practice and how can I improve?" If you feel comfortable, answer below in the comments section! For more tips on how to be an excellent parent to yourself, read my other self-care entries below! Up until you CAN do something, you can't. Success and failure aren't at two separate crossroads- they're both on your path to growth and becoming more than you were in the moments before your current reality. ✌🏼️ Inspired by the amazing "Manifest Success" lecture by Catherine Collautt
For those of you who had to miss my cooking demo at Natural Grocers recently, here are the recipes I went over and a fun article about the mood-boosting benefits of cashews. For all of these recipes, minus Parmesan Cheese, you need to soak the raw cashews first. Not only does soaking insure a creamier texture, all nuts (and seeds and grains) are usually difficult for most people to digest because of an enzyme-inhibiting substance in them called phytic acid. ("Enzyme inhibitors" = enzymes secreted during digestion can't do their job because they can't properly break down the food.) Phytic acid actually impairs your body's ability to absorb certain vitamins/ minerals so, by soaking them, you are able to reduce that effect and reap more of the health benefits of nuts because your body is able to assimilate the nutrients better. To soak them, simply cover them with purified water in a glass or stainless steel container overnight for 8-12 hours. You can then drain and refrigerate them, but you need to utilize them within approx 48 hours to avoid mold. If you don't utilize all of your soaked nuts or would like to consume dried nuts in a healthier way, dehydrate them in the oven set on low for 8-10 hours, Nacho Cheese - 1 cup, soaked, raw cashews (soaked in water for 4-6 hours, or overnight, and drained) - 1/4 cup, chopped red bell pepper - 2 tablespoons, extra virgin olive oil (organic is best) - 2 tablespoons, water - 1 1/2 tablespoons, lemon juice - 1/2 teaspoon, sea salt or pink salt - 1/2 teaspoon, turmeric powder - 1 teaspoon, onion powder Add cashews, chopped bell pepper, water, lemon juice, and olive oil to food processor. Blend on high until all ingredients are fully blended. Then, add seasoning and blend until mixture reaches a smooth and creamy consistency. You can store in an airtight container for up to 7 days! (One of my favorite ways to enjoy this, shown in the pic above, is using it to top off my "Mexican Spaghetti" - black bean noodles, sauteed veggies, and taco seasoned grass-fed ground beef. Or, more simple & vegan option, using it in a black bean, pico de gallo, fajita veggie layered dip.) Sour Cream - 1 1/2 cups, soaked raw cashews (soaked in water for 4-6 hours, or overnight, and drained) - 1/2 teaspoon, sea salt or pink salt - 2-2 1/2 teaspoons, lemon juice - 3/4 cup, water Add all ingredients to food processor and blend until smooth and creamy. (This recipe is great because it has all sort of potential! One of my favorites: add green chilies, tomato, lime juice, and/or cilantro for a delicious enchilada sauce or to top off a taco salad. Another option is to omit the salt in the recipe and create your own creamy dessert. One option: add berries, vanilla, and stevia for a sweet, mood-boosting treat.) Parmesan Cheese - 1/3 cup, raw, dry cashews - 1/4 teaspoon, mustard powder - 1/4 teaspoon, sea salt or pink salt - 1/4 teaspoon, fennel seeds Finely blend all ingredients until mixture reaches a parmesan cheese texture. This one is best blended in a coffee grinder or something that can powder the fennel seed. Store in an airtight container for up to a month. Key Lime Cream - 1 cup, soaked raw cashews (same as other soaked recipes above) - 3/4 cup, organic unsweetened coconut milk, shaken. (I prefer the full-fat version vs. reduced-fat because it reaches a thicker consistency and it's a good fat!) - 1/4 cup, melted coconut oil (organic extra-virgin, raw is best!) - 3-4 limes, 3 is okay if they're large. - 1/2 cup, xylitol, powdered. Simply put granulated xylitol in a blender/ coffee grinder/ or small food processor and pulse until it reaches a "powder" consistency. First, roll limes around counter to help release juice. Then, grate 2-3 limes for zest before juicing. Juice the limes and set aside. Add all ingredients to food processor and blend until smooth and creamy. Pour/scoop mixture into a muffin tin, lined with baking cups. Top with lime zest. Freeze for 2-4 hours. Remove for 10 minutes to thaw before serving. Store for up to 2 weeks. If you try one of these recipes, please post in the comments section! Want to be in-the-know about my latest cooking demo schedule and complimentary grocery tours? Sign up for my newsletter below! Valentine's Day is around the corner so, I thought this form of self-care would be appropriate. Although, we should be doing this on the regular! Getting and giving hugs and affection.
Did you know that lack of physical affection can actually kill babies? If babies aren't touched, rocked, and loved on enough, they don't grow or develop at a natural, healthy rate-- increasing their chances of illness, disabilities, and mortality. So, why this grim information? Development doesn't end at infancy or, even, the age that we reach our max height. We continuously keep developing, therefore, this touchy-feely business pertains to ALL stages of life. As humans living in this kind of society, most of us are touch-deprived. This particular article is specific to caring for elderly, but I think the information and techniques are actually very useful to apply to your everyday interactions with anyone. Whether we live in a household full of people, a dorm room of one, or a condo of two, it really makes no difference...you might be one of the majority who is lacking touch. The good news: giving affection is just as useful to you as getting it. It's definitely one of those two-way streets where whoever is on the receiving end makes no difference-- you're still getting affection...and what's even better, potentially supplying someone's life-altering deficiency. What do you do if you're a single person living in a city of strangers? Various spa treatments like massages, facials, scalp treatments, and delux mani/ pedis are great options. On a tight budget? Giving yourself regular hot towel scrubs is an awesome way to reap the benefits of touch. Intimacy comes in all shapes and forms. Getting a little lovin' from a spouse, partner, grandparent, masseuse, or yourself is all good! Lastly, sorry, but I HAVE to add this-- There are some (mostly in my generation) who assume that sex is the primary solution for alleviating the urge for affection. Sadly, this could very well be someone with their wires crossed. Sometimes, those people seeking/ craving "passion" from randoms only continue this unhealthy cycle because they can't seem to feel fulfilled; when, really, you might just need a prescription of giving/getting 3 hugs a day! Poof, the craving dissipates! The same goes for foods. Most of the time, when we think we need sugar, we really need to unwind or indulge in a life activity. When you crave intimacy (or chocolate excessively), try having a deep conversation or get a massage (preferably from someone you care about)-- get creative! So, TRY IT! This week, try hugging your loved ones. Spend time with a friend frequently and you don't greet with a hug?...boost the quality of your relationship and HUG them! xOxO! I recently watched a lecture/ yoga class and it really inspired me. A. The instructor, Melissa Bourgeois, is adorable. B. She had the entire class reinforcing and practicing positions of power! Most people don't realize having forward head posture, causing your body to slump forward, can be very detrimental to your entire spine and health. (Think of the position you're usually in when you're looking down at your phone, sitting in front of the computer, or standing over a sink or stove.) While poor body positioning can turn into a potentially serious health risk, it also strongly impacts how other people perceive you. What's even more alarming and real is that it influences how you feel about yourself.
Melissa had us get in a Peter Pan-like stance, standing as tall as we could, with elbows out, fists on hips, and legs spread, taking up as much space as we could. Standing tall is obviously great for your posture and spine, but it also makes a HUGE impact on making you feel more powerful! (This is how the fashion statement "power heels" came about.) So, today's form of self-care is STAND TALL. Take up space and let the world know you have arrived! It will make you feel more powerful, embracing your inner badass, AND it will make you look like an alluring, tall glass of water. Practice this at home in front of the mirror! Since you're in the privacy of your own home, really stretch it out and accentuate this stance: stand tall, reach your hands up to the sky, and feel limitless. When you're sitting in traffic, lift your body up like you have a string coming out of the top of your head and you're slowly being lifted up. When you're at your computer or looking at your phone, pretend like you have a back brace on and avoid rounding your shoulders. Again, this really is so important because when we reinforce bad posture, we cause a misalignment in our spines, which effect all vital organs and muscle function. (This is why I think Chiropractors should be a part of everyone's primary healthcare...and I used the term "healthcare", not "sickcare". Don't wait until you experience symptoms to be "forced" improve your lifestyle-- it's all about prevention, friends!) So, stand like a model, a soldier, made-over Eliza Doolittle in My Fair Lady, a superhero, or just the super-powerful version of amazing YOU! *p.s. I want to remind you- these are guidelines and suggestions offered so that you become more mindful and rehearsed at taking out the time EACH DAY to take care of yourself! So, while it is my intention to post frequently, I feel confident that you can successfully fill in the blanks without my help! And, if you have trouble, here is an adorable illustration with a VARIETY of suggestions! So, just because I have taken a nice blog break, I hope that doesn't mean you've omitted taking daily bits of "you" time! (My absence was because I needed a little "me" time...aka catching up on school work!)
Today's form of self-care is something that most of us love doing-- if not in public then at least in the car or the privacy of our own home. It's DANCING! This might sound slightly ridiculous to some, but you should never underestimate the power of dancing and its mood-altering potency. Dancing has a wide range of physical and mental benefits including:
What I love most about dancing is that it allows you to be connected and present in your body, BUT you are also able to vacate. It's an usual combo-- usually, in order to be present you must sit with your thoughts, which is extremely healthy, but some people avoid it if they have unresolved internal "junk" they're either subconsciously or consciously trying to dodge. Vacating is great because it does allow you to get away from reality for a bit. With everything, there's always a necessary balance. If you find yourself going from activity to activity, leaving yourself with little to no time for reflection, or being "in your body/ present", maybe consider asking yourself why. But, this is why dancing is so wonderful because you stay in your body and are able to set aside what's bothering you and simply feel the music and the steps. There are many ways that you can fit a little dancing in your life. Some great examples are Zumba, local or online dance classes, various PlayStation and Xbox video games, and the easiest: play your radio, stereo, iPod and just dance! I have had the urge to take tap for probably 10 years and this blog has pushed me to ask around and find a tap teacher. I've had the shoes for maybe four years and now is the time! So, stay tuned for horrifying/ hysterical clips of my progress! My hope is to get my adorable niece to take classes with me (she is the adorable babe in the video above). Another way I implement this in my world is occasionally going to a local dance hall, Legends, and attempt to learn the new "trendy" line dances...it isn't pretty, but it's really fun! Do you enjoy dancing!? In the comments below, let me know what form of dance you prefer and where you like to bust it out! This particular form of self-care helps your skin's natural repair process, reduces your chance for blemishes, improves your skin's texture, allows your skin to easily absorb and retain moisture and vitamins from your skincare products, AND (my personal favorite) Elle Macpherson and Christie Brinkley claim they owe their gorgeous, youthful skin to this regimen! No, it's not some expensive laser treatment or high-dollar magical product, it's EXFOLIATING.
Some may avoid scrubs because they have dry, problematic skin, but, really, using it during these winter months is one of the best times of the year to keep up...and the kind of exfoliator is everything. Removing layers of dead skin removes the barricade blocking your skin product's healing powers and allows your body to ramp cell-turnover (producing new skin cells, repairing damaged skin). Finding the right kind of exfoliator is important because the bad stuff, full of harsh, drying ingredients is why this regimen sometimes gets a bad rep. Some of my favorite options are Himalaya's Purifying Neem Face Pack, available at most health food grocers, and Joanna Vargas's Exfoliating Mask, available online. They're my top picks because of their pure ingredients and both double as a mask + scrub. My other favorite option is good ol' DIY: coffee grinds and coconut oil. What's great about this homemade coconut coffee scrub is that it costs very little and it comes with the same fabulous benefits of many pricey store-bought options. You can utilize your used coffee grinds from that day, the caffeine will give your skin a nice temporary tighten, and both ingredients offer your skin antioxidants! The coconut oil also offers loads of moisture, antimicrobial power, fighting bacteria that causes blemishes, and it contains nourishing & protective vitamin E, reducing the effects of aging. Hopefully, you have quality coffee and coconut oil at home-- if you don't, I would suggest opting for organic...remember: you're detoxifying your face so, the last thing you want to do is dampen your efforts by attempting to do so with products containing toxins. Simply take a spoon full of grinds with a spoon full of oil, mix together by rubbing hands together over sink, and rub mixture onto face and neck (or entire body) in circular motions-- then, rinse clean with warm water! Remember: your face shouldn't be the only part of your body receiving this loving attention! Spoil yourself by scrubbing yourself from head-to-toe! Since I have sensitive skin, I typically only exfoliate once a week-- although, Elle and Christie's skin secret is doing it each day. Not only is this routine great for your skin, but, it also increases circulation (great for keeping you warmer in these freezing temps). SUCH a win, win, win... Let me know how it goes! (And please, don't be shy! I have really enjoyed receiving private messages from those of you who enjoy this blog, but I would love for you to step out and comment!) Repost from February 2015
The moment I saw more snow start to fall this evening, I decided my clean PANCAKES would be the perfect thing to warm my soul! This recipe took me quite some time to master...and since they make me SO happy, I thought I should spread the love and share my "top secret", EASY recipe! Doesn't hurt that they're gluten free, sugar free, gluten free, dairy free, right? The one thing I want in exchange for this recipe: please make sure you do these clean pancakes justice and use a healthy topping! See below recipe for serving suggestions. Ingredients: I used all organic. It isn't necessary but it is more than ideal! Yields approx. 6 pancakes - 3/4 cup brown rice flour - 1 3/4 teaspoons baking powder - 1/2 teaspoon pink salt - 1 cup almond milk, unsweetened. (If not homemade, my favorite is Pure Almond Milk.) - 1 tablespoon lakanto (pure monk fruit), xylitol, erythritol, or one Sweet Leaf stevia packet. I usually use stevia or mix half brown lakanto and half xylitol but they're all good sugar replacement options! - 1 egg - Extra-virgin coconut oil, to grease pan * Optional: 1-2 teaspoons alcohol-free vanilla extract and/or cinnamon Mix all dry ingredients together. Add milk and egg and whisk until smooth. Add a little bit of coconut oil to pan. Warm pan on medium-low to medium heat. Once the pan is warmed, pour batter, as usual! Once the edges are smooth and center is bubbly, flip! Serving Suggestions My favorite topping options: - I love the convenient bags of organic frozen berries at the grocery (mixed berries, blueberries, or strawberries). Simply cover the bottom of a pan with a bit of water, add frozen fruit, and sauté on medium-high heat, until most of the water is gone. * Optional step: To thicken the juice, add 1 tablespoon of Bulletproof's Collagelatin Collagelatin supports rapid repair of tissues and bones, helps support joint mobility and smooth, healthy skin! It becomes gelatinous in cooled liquids, mixes easily in hot liquids, and is great to use to thicken sauces. You can enjoy this warm, but if you let it chill, it will become a jam-like consistency. Other favs: - Peeled, chopped, baked green apples with cinnamon, allspice, nutmeg...and chopped walnuts are a nice addition. - Fresh berries are great if you want to add them to your batter and bake them into the pancakes. - Add walnuts, organic/ grass-fed butter, cinnamon & spice, and lakanto in a pan. Sauté on medium heat until mixture becomes thickened, for a "nut roll-esque" pancake. - Grass-fed butter with cinnamon and a little more of the sweetener. Simple but delicious. - Almond butter (unsweetened) with any/all of the following: chia seeds, shredded coconut, pure cacao powder, one of the 3 sugar alternatives listed in recipe. - Sweetened and spiced pumpkin puree. ....I could go on and on for days! Happy and healthy eating! - Holly This particular post (and form of self-care) will be very short and to the point: be nice to people. By being polite, mindful, gracious to other people, you are causing a ripple effect that will surely come back to you. We all have experienced some unpleasant situations when we are just the innocent bystander caught in someone else's bad day. Take it from Taylor Swift, it's best to shake it off! Give your feelings validation if something hurt you or made you mad and then, do the unthinkable: try to correct them with kindness. I don't mean shake your finger at them, but lead by example.
If a stranger is abrasive towards you, you don't know what they're going through (which doesn't justify their attitude), but, sometimes, you have to just feel compassion for individuals who don't have the harnessed strength you may have. It's actually very sad that they let external affairs inflict and burden their day to such an extent. Turning the other cheek can be one of your most powerful tools. Like attracts like so, do everything it takes to avoid dampening your positive vibrations. No one is deserving or important enough to steal your joy and opportunity to have a great day. My dad has always said, "be a thermostat, not a thermometer" and I think it's great wisdom to put in your back pocket each morning. By being nice to people, we are allowing others to do the same. Need some bonus inspiration? Watch Disney's Pollyanna. This movie molded me at a very young age and is definitely the most impactful piece of cinema I've seen! I'm completely serious, it will change you. If you want to get involved and make an even bigger impact, join the "DUDE. be nice." movement...really great cause and really cool t-shirts. They say breakfast is the most important meal of the day, the early bird catches the worm, and Benjamin Franklin once said, "The early morning has gold in its mouth." For years, people have tried to figure out what makes a businessman a "tycoon", a mom "super", or an athlete a "champion". A lot of these answer seekers have come up with one hypothesis: it all lies in their morning ritual. So, for today's form of self-care: create a morning routine!
There is so much opportunity in the early morning. You are able to get your head on straight, feed yourself some nourishment that will successfully energize you, and tie up any loose ends that could potentially dampen your day. Many successful people have thing in common and it's that they start their day early. This isn't so much me challenging you to wake up at 5:00 every morning, but to make sure you're giving yourself enough time to prep for your day, before you step out the door in the morning, and, also, that this time is quality time. In my opinion, I don't know that it's so much that these successful people are getting a competitive advantage because of the extra hours, I think it must have to do with the fact that just as soon as you wake up, you are much more in-tune with your subconscious, or "superconscious". Your subconscious is said to be the part of your brain that holds your "geniusness". If you are able to harness the power of your subconscious mind, you could access all of your most creative, feasible ideas...and, even, where those lost set of keys are! I don't like to rewrite what's already been written well so, if you want the full lowdown, this is a great article explaining it here. Now, to the self-care part! Whether you like to read, exercise, or find it practical to do your food prep in the morning, I suggest you pick a healthy routine that works for you, keeps you as calm as possible, and stick with it. One of the lecturers at The Institute for Integrative Nutrition boasts the benefits of writing in a journal first thing after you open your eyes. "Morning pages, created by Julia Cameron, are an empowering tool used to cultivate creativity and personal transformation. The idea is to wake up and immediately write a few pages about anything, simply transcribing your thoughts. The purpose of writing in the early morning rather than the evening is significant, as it allows you to capture your thoughts before your ego is awake and your usual defenses are in place. Your vulnerability in the early morning allows you to write truthfully and purposefully. Morning Pages are like a tough love friend - they encourage you to face your aversions and urge you to take action on your own behalf." Prayer, meditation, visualization, and affirmations are all things I try to rotate in my routine. They are a great way to reinforce priorities and stay mindful of your intentions. Visualizing a successful day before you have it is such a valuable tool; especially if you have a big day ahead of you with potential stressors like a big meeting or proposal you want to excel at. Many athletes and businesspeople swear by this technique. Some of my other A.M. loves: starting my day with a tall glass of water, brewing a cup of tea or making a delicious Bulletproof coffee in the morning (if I'm needing to be particularly productive or peppy), and getting/ giving love to my dog, Eloise. Your mornings hold so much powerful potential! Do you fill that time with meaningful or nourishing activities? Do you have a morning routine, an early riser ritual, or crave a new change? Let me know in the comments below! When I decided to start eating clean, I never realized the domino effect that would take place. Once you being eliminating nonsense from your diet, your body begins slowly cleansing itself from built up toxins. The first time I really noticed a difference, other than the immediate gift of amplified energy and not having to diet anymore, I kid you not, was when I went for a run along the river. I was honestly amazed. The colors where SO much brighter than normal...it was a mind-blowing distraction during my entire run because I kept wondering, "what in the world is going on?"! Then, I finally traced it to my lifestyle change. I think it had to do with multiple factors. One, it was a little bit of a meta-physical outcome-- a change of perspective and a brighter outlook. Two, by eliminating chemicals and faux food from my diet, my senses were amplified and I sort of became superhuman and capable of seeing in technicolor! Some of the other things I experienced: balanced mood, reduced stress and anxiety, clearer skin, no more brain fog, memories, ideas, and words were much more accessible, and no more 4:00 slump! Sadly, this is how all humans should function, but most of America is cheating itself because we've slowly began feeding our bodies "matter" that contains more engineered ingredients than real food. (This is actually what has gotten many companies to legally not be able to call their chicken "chicken", beef "beef", and cheese "cheese"...I'm talking to you KFC, Taco Bell, and Kraft!) Eating is a means to nourish and replenish your body with supplementation. Pure and simple. I used to think that by eating "healthy", I would have to eat lettuce and string beans...void of any lovely flavor or enjoyment. Or, if I wanted to lose weight, I would be "healthy" by eating 100 Calorie Packs, Lean Cuisines, and Subway. Now, I just call that eating "skinny". There is nothing really healthy about it. I learned that the hard way. I began deteriorating a little over three years ago. From the outside, I'm sure I seemed fine. I worked really hard to keep a trim figure and stayed VERY active at the gym. But, I started feeling all sorts of unfavorable symptoms across the board. These symptoms became so debilitating that I no longer felt like myself and I was so desperate that I gave up all of the foods I cherished...so I thought. After an interesting and eye-opening few years, I learned A LOT. I learned that these "frankenfoods", sugar, and processed carbs had caused my body to have system-wide inflammation, which caused me to accumulate an auto-immune disorder. That's why my body started to malfunction. My life was forever changed. The most exciting thing of all is that I realized, in order to get and stay slim, you can eat PILES of delicious and flavorful food! You don't even have to stray far from what you're used to. Eat steak, butter, muffins, pasta, cookies, casseroles, and, even, gummy bears! BUT and this is a HUGE but, you have to pay attention to the quality and the ingredients. Where food is sourced, what it was raised on, what it is treated with, etc. ALL plays a massive role in either contributing to your health in a positive or negative way! Your body metabolizes one hamburger completely different from another. One could actually contribute to your health and one could contribute to your early demise. So, what exactly is "eating clean"? Eating clean, to me, is eating food in its purest form, free from anything man made in a lab. Some of the words not associated with clean eating are GMOs, heavy pesticides, processed, refined, hydrogenated, high fructose...I could go on and on. Also, keeping in mind, if you can't understand what's on the label, your body isn't going to understand it either. If someone had to create a name you can't pronounce for it, it's probably not real food. Another tip: if the item you're buying is something as pure as coconut milk and there are four ingredients on the label, that's unnecessary. Just keep it simple. Please note: I am not suggesting you throw out your pantry or never eat fast-food again, but I am going to challenge you to start reading food labels. NOT the calories or fat, but the actual ingredients! The only thing I do suggest gazing at is the sugar content, which will eventually be in a blog post of its own. I realize, this may be a heavy post because it is challenging you to consider switching things up a bit so, I'm offering Tulsans a little loving treat! Sign up below to take a complimentary grocery store tour. January 16th at 9 AM. (I will email you with more details.) If you don't live in the Tulsa area but would like some pointers, contact me for some free resources! So, I have been on the very common roller-coaster ride when it comes to fitness. I have been in life stages when I was working out all of the time, working out some, or not at all. Many of us come up with excuses and experience this never ending battle of internal dialog about "should I go?", "I'm really tired", "I'm too hungry right now." A long while back, I was watching the Ellen Show and she said something that hasn't left me, (paraphrasing of course), "there is never a time when you make yourself go work out and regret doing so afterward". I tested this theory and it is 100% true. Once you get over the mental hurdle, you're always satisfied that you pushed yourself...leaving you with an improved body and a bonus sense of accomplishment, mostly thanks to the endorphins pumping through your veins! Another great quote, "Food is the most overused anxiety drug. Exercise is the most underutilized anti-depressant." Part of this theory has been tested by many reputable scholars, including Harvard Medical School, and it has proven to be very useful for people suffering from depression and anxiety. Click here for the article. So, if getting slim and toned wasn't enough of an incentive, it definitely does wonders to improve your overall sense of well being.,,among a host of other benefits.
This particular entry is in response to one of the top excuses or reservations I hear from clients, "I hate the gym" and/ or "I can't afford a gym membership". A solution: explore the opportunities of working out at home! What I love about this task is that it alleviates many of the concerns about working out: child care, shortage of time, finances, physical insecurities, and creeps who lurk and loiter. There are SO many affordable and free options these days-- you can't avoid getting at least 15 minutes in a day. Your heart and body will thank you for it. Some of my favorite options are Daily Burn, Body Building, and many YouTube personalities geared towards women and men. What's great about Daily Burn and Body Building is that they both offer customized training programs for your personal fitness goals and track you along the way. I am currently a Daily Burn subscriber and really enjoy it so far! (Love pilates with Andrea Speir.) You even get to decide on your workout, based on if you just have time for 15 minutes, 30, or more. When you sign up, you get a 30 day trial and it costs $12.99 a month after. (This is the only option that costs anything but you don't have to pay an initial membership fee and can cancel at any time, without penalties.) Some of these options do require access to more equipment than others-- so, depending on what you choose, you could be looking at an affordable, one-time investment for basics like a yoga mat, dumbbells, and a medicine ball. All of these class videos are accessible on a computer, apps for most smartphones, and/or TV, if it's connected to your internet. Lastly, another option: you can kick it old school with some classic workout videos! I love Mari Winsor pilates DVDs and you can't go wrong with Billy Blanks Tae Bo...actually, I guess you can go wrong if you have certain mobility problems. Which reminds me, I should probably put this out there just in case: if you are considering a new exercise routine and have health concerns, I suggest that you ask your doctor before pursuing. There, I am legally off the hook now : ) I have personally tested all of these forms of at-home fitness entertainment (with the exception of all of the YouTube channels) and have had a lot of fun with them and think you will too! Getting into a routine is your best bet-- so, if you can, I would suggest deciding on weekly standing dates with yourself. Pick designated days and a specific time slot to just decide you WILL be showing up. Also a fun option: grab a friend, or a handful of friends, and rotate hosting a fitness date! This is an especially awesome option for moms who could take advantage of the double opportunity to fit in a fun workout together, while letting their kids enjoy a play date. A mind hack I love to use when I'm really tired is that I tell myself I'll just work out for 15 minutes. 100% of the time, I'll exceed that time limit. BUT, even just 15 minutes a day will impact your fabulous physique. Do you have a home routine that you love? Please share below! Update: While I do love some of these virtual trainers, I am not always totally in love with most of their diet recommendations. Daily Burn is okay, but I am a firm believer that vegetables should really be emphasized during each meal. If you would like specific personal recommendations, I would be happy to help! Today, I woke up with that not-so-fabulous congested, lump in my throat feeling. (I'll spare going into any more detail.) On a normal day, I would consider staying home and resting up, but since it has been a long holiday weekend, I decided to get with it and play medicine woman. (Something I enjoy on the regular.) I grabbed my tried and true coconut oil, scooped a heaping spoonful, and let it dissolve in my mouth. After swooshing the oil in my mouth for about 15 minutes (like mouthwash), while doing my usual morning routine, I spit it out in the toilet, used my alcohol-free mouth wash, copper tongue scraper, and brushed my teeth...I promise it isn't as tedious as it seems. Low and behold, I went from feeling like a 3 to a 7! This Ayurvedic practice and very useful form of self-care is called Oil Pulling. How did it help? Not only does oil pulling help detoxify your mouth, which is what its most known for, it also reduces inflammation in your oral cavities and sinuses.
This isn't the first time this ancient remedy has come through. I've been doing it for three years to whiten my teeth, promote clear skin, and insure oral health...and it made me remember why I used to do it daily! Instead of re-writing what's been written by many, here is a wonderful article by Dr. Axe explaining in detail how it works, the benefits, and thorough instructions! Some clients have shared that the process of the coconut oil going from solid to liquid grosses them out-- in that case, I suggest melting it in a pan first, or just opting for another oil such as sesame oil or olive oil. Just like most things I talk about, quality is everything! I suggest using organic (pesticide free), extra-virgin (extracted with a machine and not chemicals), and cold-pressed (it hasn't been treated with high temperatures, compromising its quality). Getting the cleanest oil available is especially important when it comes to oil pulling because one of the main purposes is to eliminate toxins...the same toxins that come from foods that are laced with pesticides and chemicals. So, give it a shot, see what you think, and check back to let me know how it goes in the comments below! (I usually see teeth whitening results after just a few uses!) |
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