We’re not gluten-free but boy do we love an easy, tasty almond-flour recipe that has everyone drooling and this one is it. What I love about this recipe is that you only need one bowl which means less mess and less clean-up. It’s super quick to mix up so you can get to enjoying it…

INGREDIENTS

3 ripe bananas

2 eggs

2 cups of finely ground almond flour

1 tablespoon of baking powder

1/2 teaspoon of salt

1/2 teaspoon of vanilla extract

1/2 teaspoon of cinnamon (you can add more if you like cinnamon—we do!)

optional 1-2 tablespoons of pure maple syrup if your bananas aren’t as ripe (you may not need any!)

DIRECTIONS

Preheat your oven to 325 degrees and line a 9×5 loaf pan with parchment paper.

Mash your bananas with a fork in a medium-sized bowl and add the eggs and mix. Add the remainder of the ingredients and mix well. Pour the batter into the loaf pan and place on the center rack and bake for 50-55 minutes. Let sit until cool then remove from pan, slice and enjoy!

Grounding, also known as earthing, is the act of connecting the bare skin to the surface of Mother Earth, initiating the exchange of free electrons from the Earth’s surface and into the body where they then serve as powerful antioxidants, helping to eliminate free-radicals from the body and improving mood and health.

Up until more recent times, walking barefoot was quite common and even revered by various cultures around the world; they understood, intrinsically, the benefits of connecting with the Mother Earth, skin to skin, as nature intended. Contrarily, people today rarely walk barefoot, and thanks to the over-use of the modern shoe, not only suffer from poorly developed feet, but miss out on the substantial benefits of something as simple and natural as grounding.

Research has discovered that the body is equipped with its very own fibrous, electronic body-wide network known as the Ground Regulation System (GRS), or living matrix, in which electrons are easily mobilized to various parts of the body in the event of an injury. A lack of grounding can result in an electron deficiency, or an empty well so to speak, creating what researchers call an inflammatory barricade. When an injury isn’t able to fully heal due to an inflammatory barricade, it turns into a persistent or chronic issue.

So could grounding be the missing link to a healthier and happier you?

It very well might be. Grounding has been shown to reduce inflammation and fast-track wound healing, decrease stress and improve mood, normalize night-time levels of cortisol and improve sleep, activate the parasympathetic nervous system (rest and digest), increase heart rate variability, and reduce blood viscosity.

Research shows that just 20-minutes of grounding a day is enough to reap the benefits and fill your well of free-radical fighting electrons. If you can’t get outside due to inclement weather, check out www.earthing.com for indoor grounding options.

The good news is that you can’t overdo it; there’s no such thing as too much grounding so get outside and get to it.

Do you feel like you start your days feeling rushed? Too much to do with too little time? You’re not alone. Our lives and schedules have become packed with activities and to-do lists.

The key to staying on track is creating a routine. Routines play an important role in how well we function. And one of the best places to start is the morning!

Here are a few benefits of implementing a morning routine:

• Increased positivity. Starting your day with activities that help you feel balanced or accomplished puts you in a more positive mood that can be carried on into the day.
• Better productivity. Having a routine makes you more efficient. This is crucial for someone with a busy schedule. Starting your day in an organized way allows you to prioritize what is most important and get more done.
• Reduced stress. A set routine can reduce uncertainty, provide you with more structure and an increased sense of control. This can help reduce anxiety and stress.
• Improved self-care or physical health. A morning routine that consists of activities like a nourishing meal, a mindfulness activity or exercise can improve your overall well-being.

Think of a morning routine as an opportunity to start your day with activities (or tranquility) that you need to focus for the day ahead. Let’s take a look at steps you can take to create your own personalized morning routine.

To start, create a list of everything you need or want to get done each morning, both in your home life and at work.

Next, group activities in an order that seem the most natural. For example, if exercise, showering and brushing your teeth are on your list, you’ll probably want to exercise before you shower and brush your teeth while you’re already in the bathroom.

Now it’s time to get specific. Take your ordered, grouped activities and get as specific as you want. Allocate how much team each activity takes and consider what time you need to get up in order to accomplish the activities before you’re needed elsewhere.

Finally, try it out and adapt as necessary. Start with a week making tweaks as you go. After a few weeks, assess your morning routine and determine what’s working and what can be improved. Note how this new routine makes you feel. If you find you’re more stressed, then your routine will need some adjusting. The purpose of a morning routine is to make life easier, allow you to be more productive and have the energy you need for the remainder of the day.

If you’re not sure where to start, here are a few ideas:

• Hydrate with water
• Journal or meditate for 10 minutes
• Get some sunlight
• Do a few stretches
• Take a 20 minute walk or lift some weights
• Enjoy a nourishing breakfast
• Savor a cup of tea or coffee in a quiet space

Remember, what works for one person may not work for another, so it’s important that your routine is designed to suit you, your lifestyle and goals. Also, be realistic. If this is new to you, set yourself up for success but starting small and build from there.

Creating a morning routine that works for you takes some experimentation, but the benefits are well worth the effort. You’ll start seeing the positive effects in no time!

Krissy Nevero is a Functional Diagnostic Nutrition Practitioner and Integrative Nutrition Health Coach based in Sonoma, California. To learn more about Krissy and her services, please visit her website: www.regainhealthcoaching.com

We tapped Chiree Dilley of Napa-based Heavenlei Artisan to learn a little bit more about who she is and what inspired her to create a luscious new organic skin care line.

Q: Tell us a little bit about yourself.

A: I love people and I enjoy making an organic contribution to the Wellness community. I have dedicated my heart and soul into creating a positive health journey for myself and those I love. I hope I can lead many others to my wellness path!

Q: What inspired you to create Heavenlei Organic Skin Care?

A: I was inspired to find the cleanest water source available when I stumbled on the Kangen Water Ionizer. I joined a community called Know Your Why Co. of like minded individuals and mentors who were dedicated to a toxin-free environment and are on a sustainable mind, body, and planet mission. I was also on a journey to calm my central nervous system and realized that my skin was one of my largest organs working in synergy with my mind, also seeking a calm and soothing environment. I soon realized gaining access to Kangen Water was the only way to get there!

Q: What makes these scrubs different than others?

A: We use only the finest organic ingredients that are local, bio-available, and ethically sourced. We support other small businesses to create the Heavenlei journey.

Q: What should one consider when selecting one of your scrubs?

A: When purchasing a Heavenlei body Scrub, one should consider promoting a state of calmness for their skin, embracing the internal season they are currently in and nurturing the season they yearn to be in. To find a proper balance for your skin, consider the ingredients and type of scrub that you purchase. Our sugar scrubs are soothing and nourishing with the perfect exfoliation. Our sea salt scrubs are detoxifying and healing for your skin with the perfect amount of exfoliation.

Q: Where can your products be purchased?

A: They are currently available online only. If you join my online Instagram community, @heavenleiartisan, you will find my Website link in my Bio. This year we plan to expand and reach out to our local community.

Q: Do you have plans to expand your offerings?

A: This year we have a lot of wonderful ideas and new creations in mind that we are diligently working on, so please stay tuned to our online Instagram community to see our current products launch.  This year we plan to expand to local Napa and Sonoma Valley boutiques and also local Northern California Esthetician Spas.

To learn more about Heavenlei Artisan and purchase products, please visit their Instagram page, @heavenleiartisan.

Have you taken the icy plunge? Have you experienced the benefits of cryotherapy first-hand? Until you do, there may be little that sounds appealing about spending 3-5 minutes in temperatures plummeting 280 degrees below zero.

Whole-Body Cryotherapy, or the “modern ice bath”, promotes natural healing and wellness by quickly and effectively stimulating the sympathetic nervous system to redirect blood flow from the skin’s surface and extremities (arms and legs) to the body’s vital organs as the body works hard to maintain core temperature.

“Freshly oxygenated, nutrient-rich blood is delivered straight to your organs.” says Taylor Serres-Murnig, owner of Sonoma Cryo. “Cryotherapy immediately relieves muscle pain, reduces inflammation, and improves blood circulation. It supports weight loss by boosting the metabolism and bolsters both the immune and lymphatic systems.” she adds.

And speaking from personal experience, the rush of endorphins released in response to the icy plunge lasts long after you’ve left the cryo-chamber, leaving you feeling less stressed and more at ease the rest of the day.

All of this is achieved safely and within a matter of minutes as an open-top chamber fills with nitrogen vapor, dropping the temperature to a range between -200 and -280 degrees Fahrenheit. A modality first introduced in Japan in the late 70’s in an effort to find a treatment for rheumatoid arthritis, and once only enjoyed by elite athletes, continues to take the wellness world by storm. Taylor opened Sonoma Cryo after an introduction from a family friend who owned a cryo center in Boulder, Co. “He recommended it for my father who was in immense pain prior to his hip replacements. He tried it and loved it so I wanted to be able to bring that relief to the community for not only pain management but also a for an opportunity for a mind-body reconnect and overall well-being.” she says.

Cryotherapy is suitable for most everyone and is a definite must-try.

To learn more about Sonoma Cryo and the many other rejuvenating services they offer, including Infrared Sauna and Normatec Compression, be sure to visit their website at www.sonomacryo.com

Set yourself up for a nourished new year! Jen Bakane shares her tips for recommitting to your fitness goals in 2023:

“Create intentions rather than resolutions,” she says.” An intention is how you want to show up for yourself, rather than a flaw that needs to be fixed.”

“Instead of restricting your diet, add more plant-based and healthful choices to each meal. Crowd out the less healthy foods by filling your plate with extra organic veggies and plant proteins.” Lastly, Jen reminds us: “Exercise is not punishment. Move your body in celebration of all that it is capable of and because you always feel better physically and mentally after a good sweat sesh!”

You can find Jen teaching yoga and barre classes in Napa and Sonoma at Halehouse at Stanly Ranch, Sonoma Yoga, and hosting Essential Wellness Project mini-retreats at picturesque locations throughout the valley. Read about her Simple 3-Day Reset here.

2023 Mini-Retreats:

A New Year Reset – One Day Retreat at Halehouse at Stanly Ranch on Saturday, January 14

Half-Day Mini-Retreat & Wine Tasting at Viansa Winery  Sunday, March 19 and Sunday, September 17

Half-Day Mini-Retreat & Farm Tour at Charlie’s Acres Sunday, June 11

Jen Bakane is a fitness and wellness professional living in Sonoma. She works as the Fitness and Wellbeing Manager at Stanly Ranch, Auberge Resorts Collection and is the founder of Essential Whole Body Wellness | Essential Wellness Project—and the occasional goat yoga at Charlie’s Acres Farm Animal Sanctuary. Jen honors the mind-body connection and is a Holistic Health Practitioner, Meditation Coach, Certified Personal Trainer, Barre Instructor, and RYT Yoga Instructor. Jen’s guided meditations are available on the Core by Hyperice app. Follow her: @jenbakane @essential_wellness_project

Are you sabotaging your sleep?

Think about your current sleep routine. I’d be willing to bet you’re like most people and that your nighttime routine involves at least one digital device.

While scrolling through your social media or watching your favorite show may seem harmless enough, numerous studies have found that the blue light emitted from these devices can keep us from getting a good night’s rest (not to mention checking emails or scrolling social media can cause stress, too).

Melatonin, a hormone that helps you sleep, is produced by the brain in response to darkness. When you’re continually exposing your eyes to blue light from devices, your brain may not get the signal to produce melatonin, making it harder for you to fall asleep.

So, what should you do instead?

There are any number of activities you can incorporate into your bedtime ritual. The key is consistency. Over time your body will recognize your set routine and going to sleep will become more natural and more restful.

What you do for your bedtime routine is up to you, but here are a few things to try to prioritize your sleep in 2023:

Switch off all electronic devices before sleep. It’s recommended not to watch TV or use your electronic devices for 30-60 minutes before you go to bed. You can begin winding down while watching TV in your living room by doing a few calming stretches.

Take a soothing soak. A hot bath can soothe sore muscles, and also allows you to spend the time reading a book or focusing on your breathing. Following your soak, your body temperature will naturally drop signaling to your body it’s time for sleep.

Try a relaxation activity. Meditation, breathing exercises, or reading can help calm the body and reduce an overactive brain.

Journal. If you find yourself struggling to turn off your thoughts, try journaling before bed. Write down any worries or things you want to remember the following day. The act of writing them down can help you relax and focus on sleep instead.

Create a calming bedroom space. The body associates a lower temperature with a signal for sleeping, so adjust your room temperature a few degrees lower. Then, avoid overhead lights and opt for soft lamps or candles during nightfall instead.

Whatever you include in your bedtime routine, keep it relaxing and calming and try to stick to your bedtime, even on weekends. A good night’s sleep is just as important to your health as eating a balanced diet and exercising so if you’re not sleeping well I encourage you to consider improving your sleep routine.

Krissy Nevero is a Functional Diagnostic Nutrition Practitioner and Integrative Nutrition Health Coach based in Sonoma, California. To learn more about Krissy and her services, please visit her website: www.regainhealthcoaching.com

It’s that time again for New Year’s resolutions. And, you’ve likely heard, studies show that most people that set New Year’s resolutions don’t achieve them. In fact, many people give up on their resolutions before the end of January.

So, should you even make them?

Personally, I’m a big fan of goal setting—when done right. However, most resolutions aren’t thought out very well. You hear things like, “I want to do better this year”, “I’m going to get healthier this year”, “I need to figure out my life this year”—but what do these things even mean? Without clarity, achievement will be tough, for sure.

I think goal setting can be an excellent way to visualize your future. That said, it doesn’t have to be done for the new year only. You can set goals anytime you like so if you’re not feeling it right now, don’t feel pressured to come up with something only to be disappointed in yourself when you don’t succeed.

But if you’re ready, I’ve got some thoughts for you. One of the most powerful ways to accomplish a goal is by visualizing that you’ve already achieved the outcome. Your actions greatly depend on your thoughts and this visualization can actually help to shift your behaviors and thoughts to train your subconscious mind. So, tap into your imagination, visualize your life as if you accomplished your goals and get planning. I like to use the SMART goal method to develop a plan.

What’s a SMART goal?

• Specific. What did you visualize? Where do you want to be? What specifically is the goal?
• Measurable. How will you know when you achieved your goal? Can you track progress or milestones along the way? Tip: measuring progress can help keep you motivated.
• Achievable. Is your goal realistic? Do you have the means to achieve it?
• Relevance. Does it align with your values, ambitions and desires for your life?
• Timely. In what time period can you realistically achieve this goal?

Here’s an example of a goal using the SMART method:

I want to run a 5K—specific. I will run 3x per week and track the increase in mileage each week—measurable. I feel good running 1 mile so I think if I increase my mileage gradually I can do it—achievable. I’ve been improving my fitness level and this goal will help me continue to do that—relevance. There is a local 5K 3-months from now so I will sign up and create a training schedule to be ready by then—timely.

OK so you’ve got your goal spelled out clearly, you’re done, right? Not exactly! A clearly spelled out goal is great but if you want to succeed and make it past January, you may need to go a bit further.

Shout your goal from the rooftop!

OK, that may be dramatic. How about you just share your goal with others? I’m a huge advocate of accountability. Oftentimes, when left to our own devices, we’ll quit when the going gets tough. Ask a friend or family member to help hold you accountable in achieving your goal. Maybe you can do the same for them.

Speak with conviction when talking about your goal.

Instead of saying “I wish” or “I want” or “I hope”  say “I will” or “I am”.  There is so much power in words and in repetition. Tell yourself (and others) that you will attain your goal. You can do anything. You’re strong. You’re capable. Never stop affirming yourself and never stop working towards what you want!

Celebrate along the way. 

We already talked about being able to measure progress and each breakthrough is worthy of acknowledgment for your effort and accomplishment. Celebrating your accomplishments can boost your confidence, help to stave off burnout, and fuel your continued success.

Whether big or small, setting goals can:

• Provide you with a sense of focus.
• Allow you to measure your progress.
• Clarify your boundaries.
• Resist procrastination.
• Give you something to celebrate.

So, if you’re looking to set a goal for the new year, or at a later date, use these tips and you’ll be off to a good start. Happy New Year!

Krissy Nevero is a Functional Diagnostic Nutrition Practitioner and Integrative Nutrition Health Coach based in Sonoma, California. To learn more about Krissy and her services, please visit her website: www.regainhealthcoaching.com

There are 6 major astrological events happening in 2023 and here’s what you can expect from the new year:

1. On January 12th, 2023, Mars stations Direct in the sign of Gemini. Mars moved into the sign on Gemini in August 2022, and has been retrograde since October 30th, 2022. After Mars stations Direct on June 12th, 2023, the planet will continue to move forward through Gemini until March 25th, when it finally moves out of Gemini. That’s a 7-month long story line that has been impacting our interpersonal communications both in-person and digitally as well. Mars is a hot and passionate, war-driven planet. Gemini is extremely witty, constantly in need of mental stimulation to avoid boredom. Have you been experiencing more argumentative debates over the span of Mars in Retrograde? Take note in this arena of what’s been happening since mid-August to late October, and what has happened from early November until now. The beginning of 2023 into late March will be a reflection of that time period. Imagine the time periods emulating Gemini: a twin looking at its twin.

2. Saturn enters Pisces March 7th, 2023. Strict Saturn has been in rebellious Aquarius since early 2020, teaching us the lessons around the idea, ‘you must know the rules before you can break them’. Now that we have all learned these lessons, we will really feel this shift in Pisces. It’s time to start feeling a world that blends fantasy and reality. This time will produce great art and expression emanating from the depths of our most vulnerable feelings after suffering collective traumas. We will be here with Saturn in Pisces from 2023 to 2026.

3. The Big Shift. Pluto enters Aquarius on March 23rd, 2023. Pluto takes anywhere from 8-15 years to move through a sign. Pluto has been in Capricorn since 2008. Here we are, 15 years later, finally starting this new generation of Pluto. It’s a bit of a sneak peak, though. Pluto’s time in Aquarius will be brief, as it stations retrograde and returns to Capricorn on June 11th. It’s uninterrupted, 20-year journey through Aquarius will start on January 21st, 2024, an exact year from 2023’s first New Moon in Aquarius. Pluto will stay in Aquarius until 2044. The last time we had Pluto in Aquarius was from 1778-1798!

4. Jupiter enters Taurus on May 16th, 2023 and will remain in Taurus until 2024! This year will be a year of expansion for Taurus placements. Jupiter, the big giant in the sky, offers opportunistic delights with extraordinary luxurious experiences with Taurus energy. After months of being in fiery, punchy, go-getter Aries, Jupiter will expand on our potentials for inner awareness by quieting our minds to create simple, quality pleasures in our personal atmosphere. Raw beauty soothes the soul. The other half of that coin is that people may appear more stubborn; no one will want to over-complicate their lives at this time, and there may be reservations among community members surrounding that.

5. North Node and South Node will move from the Taurus and Scorpio axis, and into the Aries and Libra axis on July 12th, 2023. As a result, we will have two Solar Eclipse Moons on the new axis this coming year. One will be in Aries on April 19th, and the other will be in Libra on October 14th. These will be partial Solar Eclipses that provide a sneak peak into what the 2024 eclipse season will feel like. The good news is that we are moving out of the Taurus/Scorpio axis, and the major effects of their eclipse energy has already taken place for us in 2022.

6. Perhaps the most dramatic astrological event of 2023 will be the Venus Retrograde in Leo starting on July 22nd, 2023 and lasting until September 3rd, 2023. This will be a long, drawn-out time for us all to feel and be a little extra. It’s all fun and games really, except that I’ve never met a Leo placement that isn’t competitive! It most certainly will bring our summer season to an end with a bang! This could apply to many different aspects of life; anything that calls your creativity out will be drawn out, looked-over and reviewed, and then pushed forward with new energy. I would like to know what that looks like for our Burners going to Burning Man next year, actually; Venus stations direct on the day the man burns. I foresee new art emerging as we progress though collective trauma.

All this being said, there are a few other interesting things to point out about next year. The moon phase pattern is poised in such a way that we actually won’t have a New Moon in Capricorn at all in 2023—wild! Mars and Venus are also offering us some uniqueness as they are both steering clear of Capricorn in 2023 as well; neither planet will make it to the constellation as they will both be recovering from their retrogrades. Lastly, as we begin 2023 with a Mercury Retrograde in Capricorn, we will also be ending the year 2023 with a Mercury Retrograde that starts in Capricorn but ends in Sagittarius. Capricorns might feel a bit of their energy held back. It’s just a bow pulling back it’s arrow; in early 2024, y’all will be taking over the show!

For more information on LeeAnna Gregorio, Sound Healer, Certified Massage Therapist, and Astrologer, please visit her website at: www.cosmicleeintune.org and her Instagram: @cosmic_lee_intune

Yoga, a layered practice, is like a gift that keeps on giving. A committed practice provides you with a strong and more flexible body, a resilient mind and spirit, and the tools to navigate the world outside of the yoga studio. As we draw parallels between our practice on the mat and our real-world experiences off the mat, our yoga tool belt can help us move through life’s highs and lows with a little more grace and ease.

Lisa Ellisen of Soul Yoga & Wellness in Santa Rosa, California shares how to take the many gifts of yoga off your mat and into the real world.

1. Breathe through uncomfortable sensations.
Do you ever feel fearful, angry, disappointed, overwhelmed, overstimulated, or sad? Just as you would on the mat when in an uncomfortable pose, perhaps you can try breathing through those difficult moments. It might not take it all away, but it will help.

2. Focus & concentration
.
Do you have too much to do and too little time? Do you not know where to begin? Try slowing down and taking it one task at a time. Just like on the yoga mat—one pose at a time. Give each task (like each pose) the attention it deserves. 

A labyrinth is a wonderful tool to help bring focus, or maybe try a puzzle; anything that helps you focus your mind.

3. Be mindful
.
I love this quote from Lao Tzu: “Watch your thoughts, they become your words; watch your words, they become your actions; watch your actions, they become your habits; watch your habits, they become your character; watch your character, it becomes your destiny.” Take a pause before you speak or act and then try doing both with mindful awareness, as you would move through a yoga practice on your mat. 

Being in nature is a great place to practice mindfulness.

4. Always do your best.
Do you hold yourself to unreasonable standards? Do you always feel or wish you could do better? Is this evident when you practice yoga, for example, looking to others and feeling less than? The key word in this phrase is your. Always do your best. Check in with your heart; did you do your best? Then forgive yourself if it wasn’t ‘perfect’. Perfect is an unreasonable standard and a yoga practice makes it clear that we aren’t after perfection, rather we are after practice. There is always another level, another place to get to, be where you are and do your best right now. 

A cactus can never be a rose and it wouldn’t want to be. Keep doing what brings you joy
. Do what brings you joy and discard the rest.

To learn more about Lisa Ellisen, please visit her website at: www.soulyogasr.com or her Instagram page, @soulyogasr.

There’s just something about a warm bowl of oatmeal on a cold, dreary morning. Despite the Internet’s attempts to liken a bowl of oatmeal to “a bowl of sugar” for breakfast, they’re a staple in our home, especially as the cooler weather sets in.

The key to creating a hearty, satiating and nourishing bowl of oatmeal lies in two things: whether or not your oats are sprouted and what you decide to add-in.

We use organic, sprouted oats, or oats that have begun to germinate, because the body is better able to digest and absorb the many nutrients present in them like folate, iron, zinc and magnesium. The sprouting process eliminates much of the phytic acid found in oats, which hinders the body’s absorption of essential vitamins and minerals. If you’re going to eat oatmeal, you might as well try to get as much out of it as you can, and sprouted oats are a definite must. The taste difference is nearly indistinguishable, with sprouted oats tasting a tad nuttier than their un-sprouted counterparts.

While oats are already high in complex carbohydrates—that is, carbohydrates which contain of soluble fiber, taking them longer to digest—which means you’ll stay fuller, longer, toppings and add-ons play a huge role in creating a truly nourishing and balanced bowl of oatmeal. First of all, don’t be afraid to add-in some fruit and/or a drop of raw, unfiltered honey for natural added sweetness and nourishment, as long as you’re adding-in healthy fats and proteins to help keep your blood sugar balanced, and your belly feeling satiated. For example, we especially love bananas in our oatmeal—yes, they’re sweet, but it’s a nonnegotiable for us—and we add-in healthy fats and proteins like walnuts, hemp hearts, chia seeds, and ghee—yes, ghee—and blood-sugar regulating cinnamon (and sometimes, a drop of raw, unfiltered honey). This makes for an absolutely divine bowl of oatmeal that’s hearty, satiating, and nourishing. Check out two recipes below!

The Balanced Banana | Serves 4

3 3/4 cup of water

2 cups of sprouted oats

1.5 tbsp. ghee

1 medium ripe banana, chopped or sliced

1/4 cup hemp hearts

1/4 cup chia seeds

1 cup chopped walnuts

1 tsp. cinnamon

1 tsp. raw, unfiltered honey

Add the oats to the boiling water and reduce to medium heat, stirring occasionally, until most of the water is absorbed and the oats are tender. Add in the ghee, and stir well, followed by the banana, hemp hearts, chia seeds, walnuts, cinnamon and honey. Enjoy!

The Balanced Blueberry | Serves 4

3 3/4 cup of water

2 cups of sprouted oats

1.5 tbsp. ghee

1 cup blueberries

1/4 cup hemp hearts

1/4 cup chia seeds

1 cup sliced almonds

1 tsp. cinnamon

1 tsp. pure maple syrup

Add the oats to the boiling water and reduce to medium heat, stirring occasionally, until most of the water is absorbed and the oats are tender. Add in the ghee, and stir well, followed by the blueberries, hemp hearts, chia seeds, almonds, cinnamon and maple syrup. Enjoy!

You’ve likely heard of the importance of having healthy boundaries, but what does that actually mean? Boundaries can be defined as limits you identify for yourself and apply through action or communication to protect your time and energy.

Another way to think about boundaries is like a property line. You may see a fence or a “NO TRESPASSING” sign, which clearly indicates a boundary or even a consequence. Of course these boundaries are much easier to see and understand whereas personal boundaries require a bit more communication.

Why are boundaries important?

Having set, personal boundaries:

• is an essential piece of self-care and self-respect
• allow you to set limits for healthy relationships
• enable you to communicate your needs in a relationship
• encourage you to make space for your feelings and emotions
• facilitates more positive interactions with others

Often, we go beyond our comfortable limits and push boundaries because we feel guilty about something or feel as though we need to live up to a certain expectation that has been set for us. This can lead to feelings of discomfort and resentment.

So while setting boundaries may be uncomfortable at first, it’s essential for your overall well being.

How do you define your boundaries?

When it comes to setting healthy boundaries in your life, the first step is determining where and what those boundaries are. As you go through your day, take note of what actions make you uncomfortable, then decide how much of those actions you can tolerate and accept. As you determine where you choose to draw the line in every situation, consider your physical, emotional, and mental limits.

Here are a few examples to get you thinking:

• If you consider yourself an introvert and it takes a lot out of you to go out on the town with friends, take some time to think about how that extra energy affects your physical, emotional, and mental health. Are you physically exhausted the day after a night of socializing? If so, do you need to decline certain invitations in the future or is there a way you can plan to recharge the next day and make space for that?
• When you’re in a situation that you don’t feel great about, check in to see if you’re feeling discomfort or resentment, then ask yourself what could be influencing that feeling. Is it the way an interaction is going? Does the other person have a specific expectation that’s bothering you? Do you feel as though you’re being taken advantage of? Or unappreciated? How can you communicate that or avoid this type of situation in the future?
• Consider your work environment. Is it normal for your coworkers to work beyond the 8-hour workday? This feeling of wanting to measure up could be wreaking havoc on your physical and mental health. Is this truly a requirement of your job or can you meet the expectations of your employer during standard business hours? Do you need to have a conversation with your boss about it?

Once you define your boundaries, you will need to communicate them.

Tips for communicating boundaries :

When we first start practicing setting boundaries, it can feel challenging. We might feel guilty, afraid, or self-conscious but it’s important to remember that setting limits will help make relationships healthier in the long-run.

• Start small. Before you tackle important relationships or significant life changes, start with something small that doesn’t seem super threatening to you. This could include scheduling time blocks for work, exercise, a meal or self-care.
• Get support. Develop a support system of people who respect your right to set boundaries.
• Communicate clearly. When you identify the need to set a boundary, do it clearly, calmly, firmly, respectfully, and concisely.
• Take action. If you set a boundary, follow through with it. Stay strong; don’t give in.
• Learn to say no. If your plate is full, it’s OK to say “no” or “not right now”.
• Take the emotions out of it. You’re not responsible for the other person’s reaction to the boundary you’re setting. You’re only responsible for communicating your boundary in a respectful manner. If it upsets them, know it is their problem.

Like any new skill, communicating and maintaining boundaries will take practice. You deserve to be comfortable in everyday situations as often as possible. If you have the opportunity to make your day easier or less stressful, why not do it? Remember, boundaries can protect your time and energy and these days that is priceless!

Krissy Nevero is a Functional Diagnostic Nutrition Practitioner and Integrative Nutrition Health Coach based in Sonoma, California. To learn more about Krissy and her services, please visit her website: www.regainhealthcoaching.com

Even the cleanest and most natural lip balms contain less-than-favorable and unnecessary ingredients (probably to justify the outrageous costs!). Once you try out this easy, do-it-yourself recipe you’ll never buy one of those over-priced lip balms ever again.

What you need:

Double boiler (or alternatively, a small pan)

1 tbsp. pure shea butter

1 tsp. coconut oil

4 drops orange essential oil (or lavender)

1/4 tsp. dried beet root powder (for color if desired)

Aluminum tin jars (0.5 ounce/15ml capacity)

Melt the shea butter over the stove in a double broiler or a small pan on low heat. Add in the coconut oil, essential oil, and beet root powder, if using, and mix well. Pour the well-mixed balm into the aluminum tins (you’ll likely use about 3) and let them cool and harden (you may also place them in the freezer for a faster turn-around). Double-up the recipe and give some out to your friends and family; everyone appreciates a clean, natural, and nourishing lip balm.

I’ve compiled a short list of some of my most coveted items, products, and services offered by local Sonoma businesses, artists, curators and creators. Shop small. Shop local. Shop mindfully.

1 // Little Vineyards Family Winery: Petite Sirah $60
2 // Sonoma Cryo: 3-Session Cryotherapy Pack $135
3 // Rims & Goggles of San Francisco: ‘Gambly’ by Thierry Lasry $420
4 // Born to Roam Vintage: Rosemary Dyed Hoodie $75
5 // Beauty Counter with Jenna Maze: Beyond Gloss in Black Plum $32
6 // The Loop Sonoma: Perfect White Tee ‘Lennon’ Sweatshirt in Black $115
7 // Handsome Carver’s Nut Butters: Cinnamon & Honey Cashew Butter $9
8 // Skyler Rae Lauer: 60-Minute Massage + Cupping $125
9 // Melissa Steenport: 16″ Square Leather Throw Pillow $225
10 // Intuitive Infusion & Holistic Wellness: Myer’s Cocktail $275
11 // Elka Herbals: Sensual Aromatherapy  Body Mist $24
12 // Koala Eco: Gift Collection Set of 3 $49
13 // Fletcher Rhodes: ‘Kaya’ Tray $450
14 // The Toy Shop: LEGOS and Stocking Stuffers

Gratitude is medicine.

If the conscious, intentional practice of gratitude has already weaved it’s way into your daily routine, you can easily attest to its healing, medicinal effects; you likely feel happier, more appreciative, more connected, and more optimistic. You probably sleep better, too, and overall, take better care of yourself than someone who doesn’t regularly practice gratitude.

But in case you’re looking for proof outside of yourself, there are myriad studies that show that practicing gratitude does, in fact, carry long-lasting, positive effects in the body and brain (you can sift through some studies here). Practicing gratitude evokes an immediate release of serotonin and dopamine, those “feel-good, happy hormones”, in the brain that have you feeling uplifted and motivated instantaneously. But here’s the real kick: the more you practice gratitude, the more you’ll prefer it. You’ll organically begin to seek out the positive rather than the negative.

When you’re operating from a positive mindset, you’re likely much more calm, relaxed and at ease, and may therefore notice the physiological benefits a gratitude practice confers like lower blood pressure and increased vagal tone, which indicates how well the vagus nerve is functioning by measuring heart rate variability (HRV), and in essence, the health of the parasympathetic, or “rest and digest”, nervous system as whole. You likely sleep better, too! All of this is vital in a high-pressure society like ours. The ability to remain grounded amidst the constant barrage of bad news, work pressures, and the balancing of family dynamics is rooted in gratitude.

This is the thing: gratitude allows us to connect more meaningfully to each other and to the intricacies of this life; to the highs, the lows, and everything in between. Without gratitude, or a sincere reverence and appreciation for all of that which makes you, YOU, life loses depth and dynamics. When we train ourselves to seek out the positive rather than the negative in any given situation, we learn to become grateful for it all. We realize that this life is not to be taken for granted; that all of it is a gift.

A gratitude practice can look different for everyone. Some like to journal daily, others pause throughout the day to think or say out-loud what they’re grateful for in that moment, and others like to take turns reciting what they’re grateful for at the dinner table. Every November, I hang up a beautiful felt gratitude banner that I purchased from Pottery Barn when the kids were babies that has 30 little pockets for holding a little note of gratitude from each of us. I’m also sharing one thing I am grateful for every day on my Instagram page and I encourage you to follow along. Whatever your preference, integrating a gratitude practice into your daily routine will have myriad positive impacts and better equip you to handle life’s hurdles with a little more ease and grace—and this world could use a little more of both!

Stop right there. Are you about to toss those perfectly damp coffee grounds into the trash? Before you do, consider the several very useful, practical, and convenient ways to put them to good use:

01. Use them as a fertilizer in your garden. Coffee lowers the pH in the soil, and it adds nitrogen and potassium to the soil as well. It’s a fun morning task for the kiddos, and your plants will thank you.

02. Use them as a deodorizer. Use your leftover coffee grounds as a kitchen sink or cutting board scrub to eliminate odors fast. You can also place leftover coffee grounds in a small, uncovered glass jar in the refrigerator to soak up any lingering smells.

03. Use them as a body scrub. Yes, that’s right. This is perhaps my favorite use of leftover coffee grounds—as a constant supply of clean beauty product! The caffeine and chlorogenic acids (CGA) contained in coffee beans can help reduce skin inflammation and contain antimicrobial properties, too. Coffee grounds are a gentle skin exfoliator and are perfect to use on the lips, face, and body, leaving behind soft, supple skin. You can create your own delightfully-scented scrubs, adding some vanilla or unrefined coconut oil, and keep them handy in glass mason jars for clean, long-lasting, home-made skin-care.

I’ll shout it from the rooftops—”I am Mother, hear me roar!”

Have you heard my fiery cry—my warning call?

Stand back—leave me be!

You can not—you will not—rip this sacred task from me.

Chanting your false-truths to intimidate;

Hoping I’ll writhe and take the bait.

How foolish of you—do you not see?

You will never take these reins from me.

Try as you might to devour me whole,

I listen to only the whispers of my soul—

To the voices of my ancestors; the Mother’s before.

Airplane mode? Sure, that’s better than nothing, but try as you might, you can’t escape technology’s reach completely, even after you’ve turned everything off for the night. With access to WiFi in some of the most remote, obscure places on Earth these days, it’s pretty safe to say that we are surrounded by a constant barrage of man-made, non-ionizing electromagnetic frequencies (EMF’s) emitted by wireless routers, cell phone towers, SmartMeters, mobile devices and the like, day in and day out. The International Agency for Research on Cancer (IARC) has classified non-ionizing EMF’s as category 2B, meaning there is enough evidence to suggest a link between their use and cancer.

I’ve always believed it important to set limits and create boundaries when it comes to technology, EMF’s being only one of those reasons why. While we’re unable to escape technology’s grasp altogether, we can certainly take steps to mitigate our exposure to EMF’s and artificial light emitted by these devices, especially when at home. Below you’ll find some practical tips for taming your tech, creating a balanced and more peaceful home environment.

Unplug your WiFi router when not in use and especially at night. WiFi is certainly convenient but it doesn’t make much sense to keep it on while you sleep. While it may be an extra step in your bedtime routine, unplugging your WiFi router when not in use and especially at night reduces your exposure to EMF’s—it’s worth it.

Opt-out of your SmartMeter. You may not even know it, but most homes were outfitted with a newer technology years ago that sends power usage information to the power supplier wirelessly, eliminating the need for someone to come and read your meter. It sounds good, but these SmartMeters emit very high EMF’s, and are often placed on the back side of homes near the bedrooms. And you may not even know it, but you have the option to opt-out of the SmartMeter program altogether; you may keep or have an old-fashioned analogue meter reinstalled for a small fee. Again—totally worth it, in my opinion.

Invest in an EMF-shielding cell phone case and/or laptop blanket. We can do almost anything from our mobile phones these days, which means that most of us are on them a lot. I purchased a Radi Armor cell phone case that I love. They have many more EMF-shielding products to choose from like headphones, laptop blankets, and bed canopies, that block up to 90% of EMF radiation.

Invest in high-end blue light blocking lenses. Since we can’t avoid technologically-advanced electronic devices completely, you may want to consider investing in blue light blocking lenses. But not just any blue light blocking lenses you find on the internet; you need the real deal. Talk to your local optician about your options, but I highly recommend DuraVision® BlueProtect from ZEISS which protects the eyes from the excess blue light we’re exposed to from modern light sources and display screens. Too much artificial blue light can negatively effect our melatonin production and natural circadian rhythm.

Set boundaries. I don’t turn on my phone until 8:00AM, and I set it to Airplane mode throughout the day, to provide myself with ample undisturbed time; most calls, texts, and emails can wait. I turn my phone off again about an hour before I go to bed. I don’t want to be attached to my digital devices, and I certainly don’t want my kids to think it’s appropriate, either.

Place shungite around the home. Shungite is well-known to absorb impurities and free radicals from drinking water thanks to it’s specialized structure comprised of fullerenes, or hollow molecular carbon-cages, but it is now widely believed that shungite can help to neutralize EMF’s, too. I keep a raw shungite stone in our living room near the TV and WiFi router that I purchased from Sentience Sonoma.

So while technology can be considered a blessing in many ways, we mustn’t forget the opposing elements; that is, the potentially harmful physiological effects, and the time-thief capabilities of too much tech if one isn’t careful. Now, set down your phone and go take a walk.

Yoga is a layered practice with myriad benefits, but perhaps the greatest and most obvious benefit of incorporating yoga into your daily movement routine is the literal room it creates in the body. Tight muscles a.) impact our joints and our range of motion, b.) have a harder time eliminating lactic acid, and c.) keep prana, or life-force energy, from flowing freely throughout the body.

Here are my top five picks for yoga poses that everyone should incorporate into their daily movement routine (modify if necessary) and what muscles they strengthen and stretch.

Child’s Pose: The ultimate grounding posture, Child’s Pose gently opens the hips and stretches the thighs and tops of the feet while simultaneously lengthening the spinal column and inviting the heart to meet the Earth. It’s time to leave the outer world behind and take some time to turn your focus and attention inward.

How To: From Table-Top Position (all fours), bring your big toes to touch and draw the sits bones toward the heels as you outstretch your arms toward the top of your mat, lengthening your spine. Walk the knees as far apart as is comfortable and allow the torso to ‘snuggle down’ between the legs, with the heart falling toward the Earth. If possible, rest the forehead, or third-eye, on the mat. Now begin to inhale slowly and exhale slowly, noticing the spine elongating with every inhalation and the body softening with every exhalation. Take this time to check-in with yourself today, not just physically, but mentally and emotionally, too.

Crescent Moon Pose: You can work this juicy, standing side-stretch into your day anytime, anywhere. Crescent Moon Pose stretches the entire side-body, from the outside hip, to the obliques, to the intercostal muscles between the ribs.

How To: Standing with your feet either hips-width distance apart or completely together, inhale as your draw the arms upward in an Upward Facing Salute to lengthen the spine. Bring the palms to touch as you interlace all the fingers except for the index fingers, which come together in Kali Mudra. Once again, reach upwards as you inhale, creating as much space as possible before exhaling and leaning over to the right side. Stay here breathing mindfully for as long as needed before repeating on the left side.

Reclined Twist Pose: One of the most satisfying stretches, Reclined Twist Pose stretches the low back, the glutes, and the outer hip. I could stay here all day!

How To: Lay on your back and take a full-body stretch before you begin. Now, draw the knees into the chest and wrap your arms around your legs in a ‘hug’. Gently allow the knees to fall to the right side on an exhalation, doing your best to keep the hips as stacked as possible, and both shoulder blades firmly on the mat. Outstretch your arms and shift your gaze over your left shoulder and close the eyes. Notice your body softening into the posture with every exhalation.

Downward Facing Dog Pose: This well-known posture does it all. It lengthens the spine while stretching the lats, the abdomen, the calves, and the hamstrings, and strengthens the arms and shoulders, too. If you ever only have time for one thing, let it be Downward Facing Dog.

How To: From Table-Top Position (all fours), walk your hands forward and step your feet back as you draw your hips toward the ceiling on an exhalation. Keep the knees bent to start, and take some time to ‘feel into‘ the pose, or to ‘walk it out’, as you adjust your hands and feet into a comfortable and correctly aligned Downward Facing Dog. The fingers should be spread wide, with your weight evenly distributed into all ten fingers. The shoulders should be externally rotated, so that the insides of your elbow creases face each other and your back is open and wide. The feet should be positioned about hips-width distance apart, and slightly pigeon-toed (toes in, heels out) and the knees may remain bent, or may slowly straighten as you warm up, and the heels driving toward the mat (even though they may not touch it). Activate your core muscles by drawing the navel in toward the spine. The neck should remain neutral with a soft, steady gaze back between your upper thighs. Stay here and breath slowly and deeply, matching your inhalations with your exhalations. When finished, return to Table-Top Position, and then Child’s Pose.

Seated Forward Fold Pose: A cooling, calming posture, Seated Forward Fold is an ideal finish to your movement sequence. This posture lengthens the spine and the hamstrings, while allowing you to reflect inward once again.

How To: From a seated position, extend your legs in front of you, keeping the knees slightly bent to start. Now, inch your sits bones back, allowing the legs to straighten a bit more (if you like, you can even place a rolled up blanket or pillow beneath your knees for added support). Inhale the arms upward, and exhale as your hinge forward at the hips, drawing the navel toward the spine, your heart toward your thighs, and your hands toward your feet. Rest the hands wherever they landed (feet or shins), and stay here for as long as possible, allowing each exhale to linger a bit longer than the inhale.  This is a challenging posture but the longer you can stay here, the softer you become.

These walnut chocolate-chip cookies made with yogurt and almond flour are a delicious, grain-free twist on an old time favorite. They were delightfully soft and gooey with these perfectly browned, crispy edges—so good! Try them out and let me know what you think!

INGREDIENTS:

1/2 cup of plain, full-fat Greek yogurt (I use www.wallabyyogurt.com)

3/4 cup of coconut sugar

1 large egg

1 tsp vanilla extract

1 3/4 cup almond flour (I use www.bobsredmill.com)

1 tsp baking soda

1/2 cup chocolate chips

1/2 cup walnuts chopped walnuts

DIRECTIONS:

1. Preheat the oven to 350 degrees. Line 2-3 baking sheets with parchment paper and set aside.
2. Mix the yogurt and the sugar until mixture becomes creamy.
3. Add the egg and vanilla extract and mix.
4. Add in the dry ingredients, stirring with a rubber spatula until no lumps remain.
5. Add chocolate chips.
6. Add walnuts.
7. Use an ice cream scoop to portion the cookie dough and arrange on baking sheets about 3 inches apart.
8. Bake cookies for 14 minutes.
9. Remove and cool (move to a wire rack after 5 minutes).
10. ENJOY!

The rigors of daily life coupled with poor lifestyle choices can lead to, or exasperate, a number of chronic conditions and ailments, and adrenal fatigue may be one of the first noticeable symptoms of prolonged stress and bad habits. The adrenal glands, a part of the endocrine system, produce and regulate hormones in the body and chronic stress, a lackluster diet, or poor sleep habits can send this delicate system into a frenzy, resulting in either too much or too little cortisol in the bloodstream. The result? Adrenal fatigue: tiredness and low-energy, brain fog, irritability and moodiness, decreased sex-drive, insulin resistance, hair, skin and nail changes, sleep issues, and hormone imbalances.

So how do we keep our cortisol levels in check and avoid adrenal fatigue? Reducing stress and developing healthy, adrenal-supportive habits are essential. Here are some helpful tips on how to reduce stress and support your adrenal glands:

Avoid foods that can over-work the adrenal glands. This includes caffeine, refined sugars, processed foods, and an excessive intake of carbohydrates.

Include foods that support the adrenal glands. This includes nuts and seeds, pasture-raised lean meats, wild-caught salmon, fruits and vegetables (especially cruciferous), fermented foods, and avocados.

Prioritize rest. Rest when you feel the need to rest. Prioritize sleep by putting away the blue-light emitting smart phones and laptops well before bed-time and enjoy a book and a cup of chamomile tea instead. Aim to be in bed by 10PM and get 8-10 hours of sleep each night. Check out our article, Seven Steps to Better Sleep, here.

Move your body daily. Be sure to exercise or move your body daily even if it’s only for 20 minutes. Tackle some yard work or go for a brisk walk around the neighborhood or office building. Yoga in particular is a wonderful, stress-reducing practice.

Supplement with adaptogenic botanicals. Adaptogens like ashwaganda, astragalus, ginseng, rhodiola, maca and cordyceps have been used for centuries to help the body cope with stress and to support the adrenals.

Practice self-care. Do things that make you happy. Laugh daily. Slow down. Relax. Tell yourself “I love you. You are enough.” and believe it—often. Self-love and self-care is at the root of healing. Check out our article, Human in the Mirror, here.

More and more Americans are lacking three fundamental components required in building and sustaining a robust immune system: sleep, sunshine, and movement. There are likely many reasons for this, from sedentary lifestyles (as compared to our ancestors), high-demand, high-stress jobs, and an exaggerated fear of the sun (disclaimer: burning is never good).

Consistent sleep is paramount when it comes to boosting both our immediate (innate) and learned (adaptive) immune function. Even if you aren’t obviously hurt or sick, studies have shown that our immune system revs up the production of cytokines (proteins that act as immune system messengers), helping to strengthen our body’s “immune memory”. As the body begins to wake (thanks to our circadian rhythm), this inflammatory response winds down. When you don’t get adequate sleep, you risk compromising this delicate self-regulating system, allowing inflammation to persist, and risk many unfavorable short-term side effects and in some cases, the development of  chronic conditions. You may function on insufficient sleep, but your body will never grow accustomed to it; human beings need a minimum of 6-7 hours of restful sleep at night. For tips on establishing better bed-time habits, be sure to read Seven Steps to Better Sleep.

Human beings need sunlight. Vitamin D isn’t found naturally in many foods but your body produces it when exposed to direct sunlight. Vitamin D is integral for bone health, but it also plays a crucial role in both the body’s innate and adaptive immune response (hello, monocytes, DC’s, T and B-cells!). Vitamin D deficiency is associated with autoimmunity and an increased risk of infection. It’s best to get outside in the sun, but if sunshine is lacking, you may wish to supplement daily with 600IU of Vitamin D. Remember, there’s a difference between safely spending time in the sun and burning, which is never good.

Movement is also an important component of healthy immune function as movement and exercise mobilizes immune cells. Depending on the intensity and duration of your exercise, the number of circulating immune cells increases by 50-400% for up to three hours! Research shows that even 20-40 minutes of moderate-intensity exercise per day is enough to boost the immune system. So while we may think of exercise and movement as mere methods of slimming down, we can see that an active lifestyle is important in many ways.

These three simple, yet vital, components of healthy immune response are worth emphasizing in a world that’s constantly barraging us with the latest high-price health trends and modalities. It can seem overwhelming to sift through. I encourage you to keep it simple by sticking to the time-tested basics.

Detox has become such a buzzword, hasn’t it? One might imagine that detoxing requires expensive and extreme diets or protocols but that isn’t always the case. Your body is designed to detox; it’s constantly purging and detoxing from harmful substances and toxins all the time. While there may be a time and a place for more immersive or extreme detoxes, I do believe that we can help our body in its everyday detoxing efforts. It’s important to note that multiple organs play a critical role in the detoxification process; from the skin, to the lungs, to the liver.

Let’s take a look at some of your body’s key detox players and explore ways to support these systems as they work to keep you thriving and healthy:

THE SKIN. The skin is the body’s largest organ, and one that’s constantly in contact with the external environment, so it’s no surprise that the skin plays a massive role in keeping toxins, pathogens, and other contaminants out of the body. Your skin also expels toxins via sweat. We can support this system in a number of ways. First of all, keep your skin clean. Your skin is in constant contact with environmental pollutants, toxins, and pathogens, especially the face and hands, so it’s important to shower or bathe regularly using natural, mild soaps (Dr. Bronner is a favorite in our home).

Allowing the skin to “breathe” and sweat efficiently is important, too, and often times heavy lotions, anti-perspirants, make-up, and even sunscreen block the pores and keep the skin from functioning adequately. Keep your skin (and the vital role it plays in the detoxification process) in mind when selecting washing detergents, cleaning solutions, make-up, soaps, shampoos, and even clothing. For added support, consider regular sauna or infrared sauna use which help the body expel stored chemicals, including heavy metals, through sweating.

THE LUNGS. The lungs pull waste, or carbon dioxide, from the blood, which is what you expel when you exhale. When you inhale, the lungs supply fresh oxygen to the blood, which then travels throughout the body—and to all the other essential detoxification organs. We don’t think about breathing much thanks to our autonomic nervous system but when you actually do pause to think about it, you’d recognize that taking longer, fuller inhales would supply the blood with more oxygen per breath, and that longer, deeper exhales would expel more waste than a shallow exhale. This is why breathwork or the practice of diaphragmatic breathing is gaining traction in the West. This type of mindful, rhythmic breathing not only supports the body’s gas exchange, but it also stimulates the body’s parasympathetic nervous system (that’s you, rest and digest). As the diaphragm expands and contracts, it massages the body’s lymphatic system—another essential component in the detoxification process. TRY THIS: Take 5-minutes a day to practice mindful, rhythmic breathing. Inhale through the nose until you feel your belly fill up with air. Hold here for 3-seconds. Exhale through the mouth, slowly and completely.

We can also support our lungs by being mindful of the air we breath. Clean air is a fundamental human right. Unfortunately, we can’t eliminate all the pollutants and toxins from our air. It’s important to treat your home like the sanctuary that it should be. Swap out the harsh, traditional, and toxic cleaners for the something more natural (our go-to, easy-to-find natural cleaning products are Seventh Generation). Invest in an air purifier to help eliminate airborne allergens like pollen, pet dander, mold spores, microbes, dust, and volatile organic compounds (VOCs) from cooking and smoke. We love our Winix Air Purifier with an advanced 3-stage filtration and PlasmaWave® Technology. Diffusing essential oils naturally and effectively purifies the air in your home or office, too. We use tea tree and peppermint often.

THE LYMPHATIC SYSTEM. The lymphatic system plays a crucial role in detoxification and immune response. The lymphatic system is most simply described as a comprehensive drainage and fluid-balancing network consisting of the lymphatic fluid (which transports infection-fighting white blood cells), the lymph nodes (there are about 600!), lymphatic vessels, the thoracic duct, the thymus, the spleen, bone marrow, the tonsils and adenoids (the first lines of defense against foreign invaders), and the appendix (good for something, eh?). A sluggish lymphatic system is no good and can cause extreme fatigue, swelling or weight gain, frequent colds or sinus infections, brain fog, and depression to name a few. So what causes a sluggish lymphatic system? Over-exposure to toxic chemicals, a sedentary lifestyle, a poor diet and dehydration are often to blame.

Nurture your lymphatic system by moving your body daily, drinking plenty of fluids, especially water, and eating a clean, minimally processed diet. Other things to try: trampolining, dry brushing, lymphatic massage, and herbs like red clover, echinacea, and astragalus. For an individually tailored Ayurvedic approach to lymphatic health, you may want to consider a session with Ayurvedic practitioner, Ashley Rarick, of Ayurvedic Vitality.

THE LIVER. Talk about a powerhouse! The liver is responsible for over 500 vital functions in the body, from the production of bile, which helps break down fats in the small intestine, to the conversion of excess glucose into glycogen for storage, to purifying the blood from harmful drugs and other substances, including bacteria. Once these harmful substances are broken down by the liver, the by-products are excreted in the bile (which enters the intestine and are excreted as feces) or blood (which gets filtered by the kidneys and is excreted as urine). Clearly, the liver is a crucially involved in the detoxification process. Support your liver with a clean, minimally processed diet. Remove hydrogenated oils, refined sugars, and conventional lunch meats from your diet, as these create inflammation in the body. Amp up the potassium-rich foods (like beans, bananas, spinach, and tomatoes) and be mindful of your alcohol and over-the-counter drug consumption.

THE KIDNEYS. These two fist-sized, bean-shaped organs are well-known as the blood’s filtration system, but they also help balance the body’s fluid levels as well as regulate electrolytes as well as release hormones that help regulate blood pressure. They filter and recirculate 200 quarts of fluid in one day! In Traditional Chinese Medicine, the kidneys are known as the root of our life-force and the foundation of health, vitality, and longevity.

Help support the optimal function of your kidneys by understanding your risk. Has anyone in your family suffered from kidney failure? Are you on medications that may damage the kidneys when taken long-term (prescription or non-prescription)? Are you diabetic, overweight, or at-risk for cardiovascular disease?

Show your kidneys a little love by staying hydrated, frequently stimulating blood flow to the area through gentle kidney massage or yoga postures like spinal twists, back bends, and forward folds that you hold for longer periods of time (Yin Yoga), and foods like bone broth, miso, seaweed, beans (black and kidney), and fish.

OTHER WAYS TO SUPPORT YOUR BODY IN DETOXIFICATION:

Scrape your tongue first thing in the morning. Have you heard of a tongue scraper? This nifty, easy-to-sanitize device is designed specifically to clean your tongue, unlike a toothbrush. A tongue scraper is essential in maintaining optimum oral health and hygiene. A tongue scraper effortlessly scrapes away the toxic build-up on your tongue that your body has worked to purge and push out overnight. It’s essential to brush your teeth and scrape your tongue before consuming any food or drink which can carry those toxins right back in. If you need to brush, rinse or floss again after eating breakfast, then by all means, do. Our family uses Dr. Tung’s Stainless Steel Tongue Cleaner.

Get your sleep. Not only is sleep essential for clearing toxins from the visceral body, but sleep also helps clear toxins from the brain! The space between your brain cells increases as you sleep, allowing fluid to flush through and clear out anything that doesn’t belong. Our body needs sleep, and far too many struggle with it. For more tips on getting better sleep, read Seven Steps to Better Sleep.

Give your body less to detox. For all that we can’t control, there is so much that we can. For example, we can’t usually control what pollutants we come into contact with as we walk down a busy city street, but we can consciously choose to eat a healthier diet by eliminating packaged and overly-processed foods (and eating organic when possible), just as we can make the choice to switch to more natural-based cleaning and personal care products in support of our health.

I came across Tricia Rose Stone’s 28 Acts of Kindness on her uplifting and inspiring lifestyle blog, Rose Colored Glasses. Small acts of kindness are a sure-fire method of sparking joy and cheerfulness within your community and it leaves those giving just as happy as those receiving (hello, oxytocin). February is a time to celebrate the bold expressions of the heart chakra and small, random acts of kindness is a prime example of that. And who knows, perhaps your month-long commitment to an act of kindness a day will transform into something more permanent—the world could use that now more than ever.

1. Pay it Backward: buy coffee for the person behind you in line.
2. Compliment the first three people you talk to today. It costs nothing, takes no time, and could
make someone’s entire day.
3. Send a positive text message to five different people throughout the day.
4. Donate old towels or blankets to your local animal shelter.
5. Surprise a neighbor with freshly baked cookies or treats.
6. Send a friend a helpful or inspiring article that made you think of them.
7. Have a LinkedIn account? Write a recommendation for a coworker or connection.
8. Write a kind message on your mirror with a dry erase marker for yourself, your significant
other, or a family member.
9. Leave a kind server the biggest tip you can afford, along with an encouraging note.
10. Pick up any litter you see around you as you go through your day.
11. Write your partner a list of things you love about them.
12. Run an errand for a family member or friend who could use some extra help.
13. Leave a box of goodies in your mailbox for your mail carrier.
14. Slow down so someone can merge in front of you in traffic.
15. Email or write to someone who has made a difference in your life.
16. Write a positive comment on your favorite blog, website, or a friend’s social media account.
17. If you’re an Amazon.com customer, you can donate Amazon.com’s money to your favorite U.S. Nonprofit through Amazon Smile. Once set up, Amazon will contribute to your favorite nonprofit each time you purchase.
18. Write a great online review for a restaurant or local business you love.
19. Reconnect with an old friend you have lost touch with over the years.
20. Let someone cut in front of you in line at the grocery store.
21. Say something encouraging to a parent who struggles with rambunctious kids in a
restaurant or grocery store.
22. Offer to return a stranger’s grocery cart to the front of the store.
23. Write a sweet, encouraging note and put it under your child’s pillow.
24. Call your mom, dad, or siblings to say I love you.
25. Send a gratitude email to a coworker who deserves more recognition.
26. Send a care package to a service member.
27. Donate your old cell phone or other electronics to charity.
28. Collect and donate sample-size toiletries to a local homeless shelter.

Visit Tricia’s blog at Rose Colored Glasses and Instagram at @rosecoloredglasses_official.

Saturday, January 16, 2021: sunny and nearly 75-degrees in the dead of a California winter. My husband and I decided it was a good day to take to the trails at the sprawling Jack London State Park with our boys for a little nature therapy. The historic park, former ranch and residence of the acclaimed author nestled against the serene Sonoma Mountains, is quite the sight to behold with it’s peaceful knolls shrouded in oaks, meticulously terraced vineyards, mossy stone ruins, and majestic redwoods. I can never anticipate what a day in nature may conjure-up for me but I trust that it’s exactly what I need in that moment; a profound realization, perhaps, or a happy memory, or just a quiet space to reflect, to cry, to observe.

We left the house right after breakfast and arrived before most. As the morning drew on, the park grew busier but even then, we rarely crossed paths with anyone else, or did so from ample distance. You see, the sheer grandeur of the terrain with it’s many routes and trails naturally separates one group from the next. As I encouraged my boys to take deep, purposeful breaths of fresh, bio-rich air as the sun kissed our skin and our hands caressed the trunks of the giant redwood trees, everyone else hid behind a face-covering. This was perplexing to me; after all, an integral part of venturing out into nature, is breathing it in. I had hoped that any sensibly-thinking adult would deem a face-covering in this instance not only unnecessary but flat-out counter-intuitive.

While we found it rather peculiar behavior, we shrugged it off; to each his own, we thought, and continued on our way walking, laughing, talking, observing, listening. Then out of the silence a panicked father some distance behind us screamed, “They’re not wearing masks so we’re not going to go anywhere near them!” It appeared that his young daughter, in all her innocent enthusiasm and curiosity, dared to jet ahead of her group. At that very moment, an indescribable feeling of confusion and sadness came over me.

Confusion because the young girl came nowhere near us; confusion because even if she did, there would be nothing to worry about—we weren’t ill nor in a enclosed space together where illness may be more transmissible; confusion because surely her father was over-reacting—wasn’t he? Sadness because I felt sorry for that little girl; sadness because of how genuinely frightened her father was; sadness over the disillusionment and mental anguish so many are clearly suffering. I thought for a moment, am I living in an alternate reality? Surely I must be for how is it possible to feel so comfortable and safe and at peace here under the redwood trees while clearly so many do not?

This feeling of confusion and sadness lingered for only short time before I came to my senses and remembered, of course I’m living in an alternate reality—my own reality, just as the panicked father is living in his own reality, too (a reality alternate from mine). These realities are in constant evolution, and are shaped by many, many things. Neither is right nor wrong, good nor bad, although, if you’re not assertive or discerning enough, you do run the risk of what I like to call a ‘hijacked-reality’ in which your perceived reality actually isn’t yours at all but rather a reality created for you by others. This isn’t inherently a bad thing, but it’s a forfeit of your power nonetheless, and that’s never a good thing. We must remember that our single greatest power as free and sovereign beings, is the ability to create our own reality; a reality that deeply resonates with us and truly feeds our soul and purpose here on Earth. We get to choose freedom over enslavement, peace over war, individuality over conformity.

Unfortunately, as I’ve come to realize over the past year, far too many are willing—almost eager, it seems—to relinquish that power at the mere flip of a switch, casting themselves full-throttle into the chaos without so much as a second thought. Is this poor, frantic father a victim of a ‘hijacked-reality’? I don’t know. Am I? I suppose it’s possible. But if I had to choose between living in his reality or living in mine, I’d choose mine over and over and over again.

To each his own.

In a habitually flurried modern world, burning the midnight oil has become the new normal rather than the exception to the normal. The high-demand jobs, the late nights and inadequate sleep, the poor and overly-processed diets, the unresolved traumas, the lack of connection—connection to ourselves, to others, and to nature—have led us to a sub-life of heightened stress, fear, and anxiety.

I don’t want to believe that it took a pandemic of global proportions to prove to us that this sub-life is unsustainable. But I guess it did. The subliminal signs weren’t enough to slow down our lives on our own accord. It’s remarkable, in a dark, strange way, just how much stress the body can take before complete and utter exhaustion, and how the mind continues to justify it.

We are designed for stressful situations just not chronic ones. Many of us are so disillusioned or numbed-up with caffeine, alcohol, or drugs that we’re unable to recognize that we’re living in a state of perpetual heightened stress. Only when symptoms like irritability, headaches, digestive issues, insomnia, and depression or withdrawal begin to rear their ugly heads do we finally pause in search of respite.

From purely holistic perspective, the root cause of our habitual chronic stress must be addressed—and this is no small feat. For one, it would require a massive socio-cultural awakening and a collective mindset shift. This won’t happen overnight (although, I think we’re on the way). So, for now, we may have to settle for second best: managing it with mindful awareness and a nurtured brain-body connection.

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At the helm of the brain-body connection lies the almighty vagus nerve, a discerning bundle of nerve fibers that govern the parasympathetic—or rest, digest, repair—branch of the autonomic nervous system (ANS). Because these expansive pair of nerves connect with all the organs of the visceral body, the vagus nerve is able to continuously relay information to the brain about the body and how well everything is—or isn’t—functioning, via neurotransmitters. The vagus nerve is also comprised of descending fibers that relay information from the brain to the body. These bi-directional interactions between the brain and the body via the vagus nerve are everything.

Chronic stress impairs, or lowers, vagal tone, or the functionality of the vagus nerve, creating an unpleasant ripple effect throughout the body. Low vagal tone has been linked with chronic inflammation, digestive disorders, mood disorders, anxiety, heart conditions, and many other familiar ailments. Similarly, low vagal tone caused by issues in the gastrointestinal tract (the vagus nerve rules the gut-brain axis), alcohol use, excessive dental work, muscular trauma, or even genetics, hinders the ability to handle chronic stress. It’s a two-way street.

To avoid the undesirable side-effects of chronic stress, we must uncover the uncomfortable truth about what’s causing it. This is challenging. Often times, it’s more than just one thing but many things compiled together over time. This kind of deeper housekeeping requires a mental, physical, and spiritual commitment, one that many, ironically, don’t have the time (or desire) for. I do believe that the tides are slowly shifting and that perhaps more people will be ready and willing to do the work. In the meantime, we can learn to better support our body’s ability to rest, digest and repair and learn to manage and cope with our stress effectively.

Managing chronic stress effectively isn’t all that complicated; it just tends to be overlooked. For example, regular movement and a diverse, whole-foods diet is paramount in managing stress yet how often are both placed on the back burner? We must also set boundaries—at home, at work, and in our social lives—and get comfortable saying no. We must keep good company—that is, surround ourselves with people who are positive, supportive, and a good influence. We must get off our screens and out of the fluorescent-lit classrooms and offices and ground in nature daily (also known as earthing). We should spend more time doing the things that bring us true joy and happiness; getting lost in the rhythm of good music, writing or journaling, coffee with a good friend, or volunteering with a favorite nonprofit.  And let’s not forget that the vagus nerve is a key player in stress management. We can mindfully integrate the practice of vagus nerve stimulation, which increases vagal tone—and increases our resilience to stress—into our daily lives.

This can be achieved in many ways but consistency is key. We can practice slow, rhythmic belly-breathing (diaphragmatic breathing), commit to daily movement and mild exercise like walking or yoga, try cold therapy (ice baths or cryotherapy), take a few minutes a day to gargle, sing or hum, utilize sound therapy (listening to calming ocean waves, for example), increase our sun exposure, commit to deep, restorative sleep by turning screens off early, meditate often, book a massage (lymphatic massage, if possible, or gently massage your own neck, abdomen and belly daily), and generally cultivating a deep sense of gratitude, connection, and purpose in life through writing, therapy, soul-work, and meaningful social relationships.

I’ll conclude by saying this: we must stop wearing our chronic stress as if it were a badge of honor. Instead, let’s be cognizant of the many ways that chronic stress manifests in the body, slowly crippling our quality of life. We must purposely and mindfully make the choice to lean in to a slower, more sustainable way of life that supports our health and well-being. We just can’t run ourselves ragged anymore; there’s too much on the line for that now.

With Thanksgiving ringing in our Holiday season next week, I thought I would offer up a bit of advice on enjoying the Holiday season without the guilt that often accompanies large Holidays.

First of all, let’s be clear: there is a difference between eating mindfully and eating obsessively. One allows you to deviate from your usual healthy, well-rounded diet here and there without harboring any guilt or shame, while the other is so restrictive that you’re almost setting yourself up for disappointment.

It’s imperative to approach your general diet mindfully so as to diminish the possibility of developing an obsessive and unhealthy relationship to food and eating. Eating mindfully means that while you may eat a healthy, well-balanced diet most of the time, you’ve granted yourself the permission to indulge and enjoy food and drink outside of your usually well-balanced diet when the mood strikes and knowing that you won’t feel guilty about it—knowing that you’ll get back to your usual diet soon—knowing it’s not a big deal and that you didn’t “fall off the wagon”.

As we approach the Thanksgiving Holiday, it’s helpful to focus on what we can add to our plates as opposed to what we should leave off or restrict ourselves from (remember, mindful over obsessive). Don’t skimp on the nutritious and filling good stuff like greens and veggies. Drink plenty of water throughout the day, especially between alcoholic beverages and all-day grazing, to keep yourself hydrated and less-likely to overeat (thirst can be mistaken for hunger, you know). Offer to make a favorite side-dish to share to keep your options vast. And lastly, don’t be afraid to indulge and stray from the usual. This is what it means to be a mindful eater, so let’s eat drink, and be merry! Happy Thanksgiving.

As we’ve lost touch with our true selves we’ve also lost touch with a little something called accountability. The two go hand-in-hand—if you’re not at the helm of your own ship, then accountability would seem to be a rather foreign concept, or an altogether useless one, would it not?

For the truly out-of-touch, there may be an appeal to outsourcing the inner work, pointing fingers, and passing the blame as they wait for someone else to swoop in and save the day, but this lackadaisical approach isn’t sustainable any longer. We’re simply moving in circles. We need more individuals who are willing to roll up their sleeves, dig deep, and do the inner work that is required for everlasting change—in other words, we need people to take personal accountability instead of merely passing off the work.

The correlation between those who are quick to relinquish control (and/or their freedom) and those who lack accountability is worth examining, too. Perhaps they have forgotten (or refuse to accept) the fact that despite what they’ve been conditioned to believe, they’re in full control—sovereign and with limitless potential. Let this be a reminder.

Only once these connections have been made (or re-made), will we begin to see a true shift in the collective toward true peace, joy and freedom.

I don’t know about you, but I believe that more emphasis must be placed on educating the masses on other ways to “slow the spread”—more like “slow the spread of the many chronic diseases plaguing Americans and leaving them susceptible to complications from COVID-19 or any other cold or flu”. No one is immune from catching COVID-19 but let’s be honest—Americans have never been sicker, more obese, more depressed, or more unhappy, and to me, this is the biggest concern of all. Is COVID-19 the straw that will brake the camel’s back? I hate to say it but masks and a pantry stocked to the brim with shelf-stable foods isn’t going to save us from the twisted, dysfunctional food system that’s been wrecking havoc on American health long before COVID-19.

There is so much that we can’t control—like the viruses and bacteria living among (and within) us at any given moment in time—so why not shift the focus to what we actually have a decent shot at?

Navigating our ever-changing world can seem like the first day of a summer circus gig on repeat; the second you get the hang of one trick, they go and change things up on you. So when it feels like you’re barely holding your head high enough above the water, remember that things don’t have to be so complicated, and that you’re in control of a lot more than you might think.

When the going gets tough, remember to:

breathe deep
drink water
focus on the positive
love your neighbor
move daily
seek knowledge
eat the rainbow
get outside
be fearless
sleep
reduce your carbon footprint
love yourself
connect with others
be the change

Let’s talk about MIRROR WORK and SELF LOVE. Have you looked at your reflection in the mirror and told yourself “I Love You” yet today? The thought itself might make you uncomfortable—it’s silly, or pompous, or even a little crazy, you might say. But why?

According to Mindset and Empowerment Coach, Shaina Gadow (@shainagadow), Self-Love is a major component of your vibrational energy and therefore, in your ability to attract into your life what it is you desire. Shaina suggests working some simple yet powerful Self-Love affirmations and mirror work into your morning routine to amp up your mood and your energy. It can go something like this:

Step in front of the mirror. Place your hand on your heart and just allow the process. Let it be uncomfortable. Let your emotions surface. To start, it may be easier to say: “I’m choosing to believe” or “I’m in the process of believing” and then your Self-Love affirmations. For example, “I’m in the process of believing I am worthy. I’m in the process of believing I’m beautiful. I am choosing to love myself. I love you, I love you, I love you.”

So tell us, do you practice Self-Love affirmations and mirror work as part of your Self-Care routine?