Habits to Spring Into This Vernal Equinox

Simple habits to support this season of growth and transformation.

Article by Divina Helene|March 20, 2023

The Vernal, or Spring, Equinox marks the beginning of the new year—of rebirth, of starting anew, of hope. As the days grow longer and more light-filled, it is a great time to set forth new intentions, to bring to life your wildest Winter dreams, and to usher in new habits that support this season of growth and transformation.

Here are seven simple habits to implement into your daily routine to support this season of growth and expansion:

1. Drink a glass of water upon waking. Hydrate, and get your digestive juices flowing, too. Add lemon for a boost of vitamin C and antioxidants. Remember, always drink up after brushing your teeth and scraping your tongue but before having breakfast or coffee.

2. Eat breakfast. Don’t skip the most important meal of the day. Instead, start the day with a nourishing, energizing, and satiating meal that helps support your hormones and blood sugar levels.

3. Wait to have coffee. Wait at least two hours after waking to drink your cup ‘o joe, preferably after eating, too, so as not to throw-off or manipulate your cortisol levels, which naturally rise upon waking.

4. Take a walk—everyday. Take a 30 minute walk everyday and notice the positive changes that arise. Not only does walking get us outside into the fresh air and sunshine, both of which are immensely healing, but walking daily boosts our cardiovascular health, strengthens our bones and joints, increases our energy, helps us maintain a healthy weight, tones our muscles, and decreases our chances of developing diseases like type 2 diabetes, high blood pressure, stroke, and cancer.

5. Eat dinner as a family. A conflict of schedule is not an excuse—make it happen. Eating together is a simple yet profound moment of connection and ritual that strengthens the family bond and helps children develop an appreciation for and connection with their food (and the preparation involved in making it).

6. Put down the phone one hour before bed time. Catch-up for a bit, then opt for airplane mode, or turning it off completely, in favor of picking up a book, connecting with your partner or children, playing a card game, listening to music, collecting your thoughts, or stretching it out before bed. The blue light emitted from devices like smart phones interrupts the production of melatonin, which naturally increases as the sun sets.

7. Don’t over commit. Don’t be afraid to set boundaries and to say no. Over-committing is what leaves us feeling tired and burnt out half-way through the year. Prioritize self-care and downtime; it’s essential.


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Perimenopause: What You Need to Know

Everything you need to know about menopause's little sister—and how to welcome it with open arms.

Article by Krissy Nevero|February 27, 2023

Everyone’s heard about menopause but have you heard of perimenopause? If you’re a woman 35 or older, there’s a good chance you’re in or approaching perimenopause.

Not sure what it is? You’re not alone. Let’s dive into this less discussed phase of a woman’s life.

What is perimenopause?

Perimenopause is the period of time leading up to menopause when a woman’s body is transitioning from reproductive to non-reproductive.

After puberty, women go through three phases of fertility:

  • Pre-menopause: During this phase, you have full ovarian function and regularly produce estrogen and ovulate.
  • Perimenopause: Your ovaries begin the shutting down process. Your ovaries begin to fluctuate in their ovulation and production of estrogen. This can lead to unpredictable menstrual cycles and other symptoms.
  • Menopause: Your ovaries have shut down and you haven’t had a menstrual cycle in 12 months.

How might perimenopasue impact you?

Hormones are chemical messengers in the body that control, coordinate and regulate essential functions in your body. This can include sleep, mood, weight, sexual function, hunger cues and more. Changes in hormone production and levels can result in imbalances and change how the body signals and communicates and this can impact how your body functions.

For many women this can result in a range of physical and emotional symptoms that can be difficult to manage. These symptoms can include:

  • Irregular periods
  • Breast tenderness
  • Hot flashes
  • Sleep problems
  • Lower sex drive
  • Fatigue
  • Mood changes
  • Weight gain
  • Memory loss
  • Brain fog
  • Indigestion
  • Joint pain

The timing, type and intensity of symptoms can vary greatly among women. Some women may feel off starting in their mid to late 30s whereas others may not experience it until their 40s or others may not notice anything at all.

How long can it last?

The process of your ovaries shutting down takes some time and the length of perimenopause can vary. Some women can be in this stage for very short periods of time whereas for others it can continue for 10 years or so.

How do you know if you are in perimenopause?

There is no one test to determine if you are in perimenopause. Typically, it is a gradual transition and is identified by factors such as your age and the symptoms you are experiencing. In some cases, tests may be used to check hormone levels and rule out other possible causes of symptoms.

What can you do about it?

Perimenopause is a natural phase of life so you can’t stop it but your lifestyle choices can play a significant role in how your body experiences symptoms. For example, stress, poor nutrition, lack of exercise and smoking can exacerbate symptoms.

As noted, during this phase of life, your hormones are changing so you may find that routines that worked for you in the past, like diet or exercise, no longer do.

Here are a few lifestyle recommendations that can support you during this perimenopause:

  1. Support your body with stress. For most women, production of progesterone, a feel good hormone that has a calming effect on the body and makes you more resilient to stress, starts to drop in your mid to late 30s. Therefore you may find you’re less resilient to stress than you used to be. Proactively incorporate more stress support activities in your life.
  2. Move your body mindfully. Instead of intense exercise that can increase stress levels, consider more gentle and restorative forms of movement such as walking, yoga, stretching or barre.
  3. Eat balanced meals. Nourish your body with nutrients from real whole foods. Eat protein, healthy fats and fibrous carbs at each meal. This can help keep your blood sugar balanced to better support mood, energy and cravings.
  4. Prioritize sleep. During sleep your body repairs cells, rids itself of toxic waste, metabolizes hormones and restores energy. Sleep is critical to regulating cortisol, your stress hormone. Consider incorporating a sleep routine.
  5. Limit toxin exposure. Our bodies have become inundated with chemicals and toxins that we’re not necessarily equipped to come in contact with. This can put additional stress on the body and can impact how your body functions. Evaluate your toxic load and make changes where you can.

While it may be difficult to realize that you’re not as young as you used to be and your body is changing, I encourage you to consider this period of transition as an opportunity to try different things and prioritize self-care.

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

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Macadamia-Date Energy Balls

A delicious, nutritious, and energy-packed snack.

Article by Audrey Cunnie|January 31, 2023

This is a recipe I love to make at home and is adapted from Earthy Andy’s recipe (Andrea Hannemann). Equal parts macadamia nuts and dates are the base for this recipe and therefore it can be doubled or halved very easily.

This recipe will make about 40 1-inch balls, and the best part is how well these store in an air tight container (up to 3 weeks in the refrigerator or 2 weeks in the pantry.) They also take minimal time from start to finish! Such a quick and impressive recipe.

This recipe is a great start to a diverse array of flavors and nutritional boosts that you can throw in as well, such as protein powders, spices, seeds or nuts.


2 cups macadamia nuts
2 cups pitted Medjool dates
2 tablespoons cacao powder
1 teaspoon vanilla extract
1 teaspoon sea salt

With your oven pre-preheated to 350 degrees, lay the macadamia nuts across a sheet pan lined with parchment paper in a single layer and toast them just long enough to smell their aroma, not more than 5-8 minutes. Do not brown or over-toast the macadamia nuts.

Allow them to cool to room temperature before loading them into a food processor with the rest of the above ingredients.

I prefer to coarsely chop the macadamia nuts and dates in the food processor; just enough so that the dates are smooth, but not long enough so that the macadamia nuts are ground into a fine powder. I find a bit of texture is really perfect when you bite into these. I’d say a medium to finely chopped texture is ideal.

Once you achieve the texture you’re looking for, scoop the ingredients into a bowl. Wetting the surface of your hand with water, you can now form the balls by pulling about 1-2 tablespoons of the mix into your hand and rolling them until a perfect little ball is formed. They’re very pliable and easy to roll; just keep your hands moist with water. They are very sticky otherwise!

Once you have all of the date balls formed, you can leave them plain (outstanding as is) or roll them in something for added flavor, texture or nutritional value.

I love topping them with a drizzle of melted dark chocolate, rolling them in finely shredded coconut, ground pistachios, hemp seeds, or cacao powder. Place them in an airtight container and try to resist popping these in your mouth with each passing hour!

I find that these make an exceptional pre-workout snack, an easy addition to my kids Bento lunches, or a sweet goody to place on the counter when my friends or play-dates come over. They also satisfy my sweet tooth when I need a sweet little something after lunch or dinner.

Here’s some additional ideas for your homemade Macadamia-Date Energy Balls:

Optional add-in inspiration:

  • vanilla or chocolate protein powder in lieu of cacao powder
  • 1/8 teaspoon of ground & toasted cayenne pepper
  • whole sunflower seeds, roughly chopped dried cherries, or dark chocolate chips (stirred in once you food process the main ingredients)


Audrey Cunnie is a mother and Private Chef in Sonoma County. To learn more about Audrey, visit her on Istagram at @thegardenkeeprsgirl

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Winter Skin Care Tips

We tapped Benicia-based skin care expert, Felecia Rincon, of Flourish Beauty to get her tips for flourishing Winter skin.

Article by Verdure Magazine Team|January 15, 2023

As most of us have experienced at some time or another, a change in the weather can bring about changes in the skin, too. In the Winter time, as temperatures drop and humidity decreases, skin becomes more dry and potentially flaky and cracked. We tapped Benicia-based esthetician, Felecia Rincon, of Flourish Beauty for her tips on keeping the skin healthy and glowing all Winter long.

“When I think of Winter, our seasonal skin changes—and preparing for it—a few things come to mind. Hydration, hydration, layering, nurturing and hydration.” she writes.

“I tend to not recommend heavier texture moisturizers as often as I recommend making sure your cleanser is hydrating and layering serums. Peptide serums are a great option. Peptides are amino acids and the building blocks of healthy skin and they’ll help increase firmness and elasticity. Vitamin C serum is another one. Vitamin C is a super-antioxidant and defends the skin against environmental damage and is brightening, too. Hyaluronic and polyglutamic acid are both hydrating and attract water into the skin. These are all very giving and nurturing.” she adds.

“It is true, Winter is an excellent time to treat concerns as people tend to be indoors more and while we may not be out and in the sun as much, it is still important to protect your skin. Whether you are under an esthetician’s care and receiving progressive treatments or not, it is super important to give to your skin before you start treating it with exfoliating and active treatments. If you’re going to use an SPF, I really love one with mineral protection as it provides a physical filter.”

And perhaps most importantly, Felecia shares, “I think it is also crucially important to take a lead from nature. Nature is dormant in Winter; nature slows down. While we don’t hibernate, we can be mindful about slowing down—unwinding when we can. Creating rituals like making yourself a pot of herbal tea or reading a really good book or having a cozy bath. My favorite is an epsom salt bath with a few drops of eucalyptus essential oil. Epsom salts are mineral rich and the magnesium is beneficial in helping the body to relax. The scent of eucalyptus is so enveloping to me, it feels like a warm hug. After the hustle of the Holidays, a lot of us feel the need to rest. Honor that—you deserve the pause.

Felecia Rincon is a Benicia-based esthetician and skin-care therapist and owner of Flourish Beauty. You can find out more about her and her services by visiting her website and checking out her Instagram, @flourishbeaute.

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Soups We Love

Easy, nutritious go-to's that'll warm you up on these cold and rainy days.

Article by Divina Helene|January 4, 2023

It’s soup season and we’re not mad about it. Here are two easy, nutritious soups to add to your weekly medley of go-to meals, ASAP.



1 plain rotisserie chicken

2 32 fl. oz. boxes Bonafide Provisions chicken broth, unsalted

2 tbsp. olive oil

1 yellow onion, chopped

3 cloves of garlic, chopped

2 Anaheim peppers, chopped

1 28 oz. can diced tomatoes (we like Organico Bello)

3/4 cup wild rice (we like Lundberg Family Farms)

1 cup fresh or frozen corn

2 limes, wedged

Salt and pepper to taste

2 avocados for garnish

1 bunch cilantro for garnish

Firstly, shred the rotisserie chicken and set it aside. In a large pot, combine the olive oil, onion and garlic and sauté on medium-high heat until they begin to brown. Add the shredded chicken, Anaheim peppers, and a bit of salt and pepper and continue to sautè for a few minutes or until the peppers soften a bit. Add the two boxes of chicken broth, wild rice, diced tomatoes, corn, 2 wedges of lime, salt and pepper to taste, and bring to a boil. Reduce the heat to a simmer, allowing the rice to cook, for about 30 minutes. Garnish with fresh cilantro and avocado and serve with a squeeze of lime. Enjoy!



2 lbs. ground turkey breast (we like Diestel Turkey)

2 fl. oz. boxes Bonafide Provisions vegetable broth

1 cup green lentils

2 tbsp. olive oil

1 yellow onion, chopped

3 cloves garlic, chopped

1.5 cups celery, chopped (about 3-4 stalks)

1.5 cups carrots, chopped (about 3-4 carrots)

1.5 cups zucchini, chopped (about 2 medium zucchinis)

2-3 sprigs fresh rosemary

1 tbsp. garlic powder

Salt and pepper to taste

To start, measure, sort and rinse the green lentils and set aside. In a large pot, combine the olive oil, onion, and garlic and sauté on medium-high heat until they begin to brown. Add the ground turkey breast, breaking it apart with a wooden spoon, along with salt, pepper, and garlic powder to taste. The turkey will begin to harden as it cooks; continue to break it apart into smaller pieces. Add the broth, carrots, celery, and lentils and bring to a boil. Reduce the heat to medium-low, adding the sprigs of fresh rosemary, zucchini, and salt and pepper to taste. Reduce to a simmer for about 30 minutes, allowing everything to come together. Serve with a slice of Acme Bread olive bread. Enjoy!





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Stay Healthy As You Fly

Tips and tricks for keeping healthy as you take to the skies.

Article by Divina Helene|December 22, 2022

Traveling this Christmas? These simple tips and tricks will help keep you in tip-top shape so you can enjoy the Holidays, sniffle-free.

1. Get enough sleep prior to travel. There’s always so much to do before a trip but prioritizing a restful night’s sleep is paramount in staying healthy while you travel. Consistent sleep strengthens both our innate and adaptive immunity. Boarding a flight feeling tired and groggy puts you at an immediate disadvantage, leaving you more susceptible to illness.

2. Exercise before you board. Movement like a brisk walk, a jog, or some light weight-lifting in the 12-hours before you board will help mobilize immune cells, readying them for action should the need arise.

3. Hydrate before, during, and after your flight. The cabin can be drying due to decreased air pressure with almost no humidity. It’s important to drink extra water before, during, and after your flight to replenish what you’re losing and to keep things fluid and moving.

4. Eat foods rich in antioxidants, zinc, vitamin C, and vitamin D, or consider supplementing with high-quality, bio-available products. Increasing these in the days leading up to travel can give your body the upper edge in staving-off illness. Plenty of nourishing, quality foods like berries, pasture-raised and finished beef, eggs from local, pasture-ranging hens, dark, leafy greens, and mushrooms are all great options, as is getting enough sunshine (the best source of vitamin D). Talk with your licensed healthcare provider about supplementing during your travels.

5. Skip the in-flight snacks and meals. Digestion is distracting. Your body is better able to fight-off potential intruders on an empty stomach so avoid eating a large meal directly before you board or during your flight, if possible.

6. Use essential oils as a natural defense. Place a few drops of tea tree or thieves on the inside of your shirt, jacket collar or scarf for their cleansing, antimicrobial properties.

7. Stretch once you get off the plane. Blood can pool in the legs and the joints can stiffen after a long flight. Invite movement into the body whenever you can in-flight, but be sure to spend a good 5-minutes stretching after you land, maybe while you wait for your luggage or transportation.

8. Wash your hands often. There’s nothing like good ‘ol soap and warm water to rid your hands of anything they might have picked up in-flight.

9. Gargle with salt water the minute you can. This old school trick is still one of the best! Kill-off anything that’s made in into your mouth, and maybe consider a nasal saline rinse, too, especially if you’re beginning to feel congested.

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The Final Full Moon of 2022

We connected with Sonoma County-based Astrologer, LeeAnna Gregorio, for ways to celebrate the last Full Moon of 2022.

Article by Divina Helene|December 7, 2022

Tonight is the Full Moon in Gemini—and it’s the last Full Moon of 2022. We tapped Sonoma County-based Astrologer and Sound Healer, LeeAnna Gregorio, to get her take on tonight’s celestial event.

“This Full Moon promises to pack a punch, leaving us with a bold message—conflict leads us to deeper intimacy.” says LeeAnna Gregorio of Cosmic Lee in Tune in Sebastopol, California.

“The Full Moon in Gemini peaks this evening at 8:08pm PST. At its peak, we will feel a release of energy that has been culminating by its inspiration from the Mars Retrograde that started back on October 30th. The two celestial bodies, the Moon and planet Mars, are making an almost perfect conjunction.” continues Gregorio.

“The impact from the potentially combative Mars, in the sign of talkative Gemini, means we may be experiencing more conflict in our personal relationships. The moon awakens our deepest needs and desires, and how we find ways to soothe ourselves within. When the Moon is full, it is being reflected by the Sun on the other side of the planet. The Sun, being on the opposite side of the planet, is on the opposite side of the zodiac wheel, and right now that means our sun is in brave and passionate Sagittarius. With Gemini being interested in taking in absorbing all the details and information it possibly can, and Sagittarius diving head first into the bigger picture, we are asked to strike a balance. The balance between the details and the big picture. Remember, conflict can be healthy for relationships of all kinds if approached with love and curiosity. In fact, conflict will bring forward a deeper re-connection.”

What can we do to nurture and assist ourselves this last Full Moon of the year? LeeAnna suggests: “Let’s be like the Sun, and reflect upon our inner needs and desires (represented by the Moon). Journal.”

I know, I know,” she laughs, “journaling is always suggested for Full Moons. This Full Moon, try journaling about your relationship to people.”

Here are a few journal prompts from LeeAnna to get you going:

1. Have you been having relationship conflicts?
2. Are there feelings and emotions you can release to open up new doors within your connections?
3. What are your desires in relationships?
4. What needs to be said for healing to occur?
5. Make gratitude lists for everyone in your life, and don’t forget to make a gratitude list for yourself as well.

LeeAnna adds, “2022 was forecasted to be the year for lovers. Venus and Mars had a beautiful bond for the first few months of this year. It is all too appropriate that here towards the end, we must fine tune what is working for us and what is not. The Full Moon is traditionally a time for harvest and release. Get what you need and release what is not working. Also, don’t forget to put your crystals out to clear them under the moon light!”

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

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Relieve Your Headache Naturally

Simple—and natural!—ways to relieve your headache fast.

Article by Divina Helene|December 3, 2022

Relieving your headache naturally is fast, effective, and best of all, poses no risk of unpleasant side-effects of long-term pharmaceutical use. Next time you notice a headache coming on, try these simple home remedies and tips:

1. Drink water: More often than not, headaches are a direct result of dehydration. Drink a large glass of filtered water (or even better, mountain spring water) that’s not too cold, adding in a few drops of trace minerals, too, for extra energy and mineral support, including magnesium, which many migraine sufferers are deficient in.

2. Use peppermint: Sometimes just a whiff of pure peppermint essential oil is enough to alleviate your headache but you could also try sipping on fresh peppermint tea. Peppermint’s anodyne properties make it a potent pain reliever. Steep just a few fresh peppermint leaves in hot water, adding fresh or dried chamomile to soften the flavor and help ward off inflammation, if you like. A cool wash rag placed on the head with 2-3 drops of pure peppermint essential oil can also be soothing (just avoid the eyes!).

3. Fresh air + movement: Take a breather—outside. A quick 10 minute walk in the fresh air and sunshine is powerful medicine. You’ll increase blood flow, flooding the organs with fresh oxygen, and give the eyes a break, which, if strained from looking at the computer too long, may be the cause of your headache.

4. Drink a cup of coffee or tea: Caffeine constricts blood vessels which can provide temporary headache relief. If it’s after 3PM, consider diluting your caffeinated beverage with extra water to lull the stimulating effects of caffeine.

5. Stretch it out: Tension headaches caused by sore or stiff neck muscles are a major cause of headaches. Try massaging your neck during a warm shower to help ease tension, or gently stretching out the neck by tucking your chin into the chest and rolling the head from shoulder to shoulder a few times. Eventually, next time the left ear meets the left shoulder, reach for the right side of your head with your left hand and gently pull the ear closer to the shoulder, stretching out the sternocleidomastoid muscle (SCM) on the right side of the neck. Sweet release!

6. Try a homeopathic remedy: Homeopathic remedies like Belladonna can treat headaches safely and naturally. Homeopathica is a great resource for finding the right remedy for your specific type of headache.

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A Must-Make Herbal Folk Remedy for the Winter Months

A zesty, potent herbal folk remedy that will nurture and support you and the family all Winter long.

Article by Divina Helene|October 7, 2022

Fire Cider is a powerful, warming herbal folk remedy packed with immune and digestive supporting herbs and spices that’s so easy to prepare, there’s really no excuse not to make a batch. If prepared in early Fall, one batch will easily support a family of four all Winter long, as a little goes a long way.

The base of your Fire Cider will include:

  • raw apple cider vinegar (improves digestion, supports blood sugar balance)
  • onion (anti-inflammatory)
  • garlic (anti-inflammatory, anti-fungal, supports blood pressure balance)
  • ginger root (anti-nausea, anti-inflammatory, anti-bacterial)
  • horseradish root (anti-oxidant)
  • jalapenos (rich in vitamin A and C, and potassium)
  • raw, unfiltered honey (anti-fungal, anti-inflammatory, rich source of anti-oxidants, soothing)

From here, you can customize the ingredients to your liking.

I add:

  • star anise (anti-fungal, anti-bacterial, anti-inflammatory)
  • black peppercorns (anti-oxidant, anti-inflammatory)
  • cinnamon sticks (anti-oxidant, lower blood pressure, support blood sugar balance)
  • fresh rosemary (anti-fungal, anti-bacterial, improves concentration and mood)

You could also add in lemon, orange, turmeric powder, cayenne powder and any other herbs and spices.


  • 1 medium onion, chopped
  • 10 cloves of garlic, crushed
  • 2-3 jalapeno peppers, sliced
  • 1/2 cup fresh grated ginger
  • 1/2 cup fresh grated horseradish root
  • 1/2 cup star anise
  • 2-3 sticks of cinnamon
  • 2-3 sprigs of fresh rosemary
  • small handful of black peppercorns
  • raw apple cider vinegar
  • raw, unfiltered honey


Prepare your roots, fruits, herbs and spices and place them in a quart-sized jar. Pour in the apple cider vinegar until all the ingredients are covered. Place a piece of natural parchment paper between the lid and the contents of the jar (as vinegar is erosive) and shake well. Store in a cool, dark place for one month, shaking the jar every few days. After one month, strain the contents into a clean jar, using a cheesecloth to catch the pulp (which you can use  to flavor a veggie stir-fry!). Lastly, add raw, unfiltered honey to taste (I don’t use much) and stir well. I store my Fire Cider in the refrigerator, but it’s not necessary. Drink a tablespoon every morning to warm yourself up and support the digestive tract, or mix with olive oil and dress a salad. Up your dose at any hint of illness.

Happy Herbal Remedy-ing!

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Rise and Thrive with the Sun

We are physiologically designed to thrive in the sunlight so why do we hide from it?

Article by Divina Helene|January 20, 2022

We’ve been programed from an early age to fear the sun.

While it’s never a good idea to sit in the scorching mid-day sunlight until you’re overheated, dehydrated, burned-up and lobster-red, we are creatures of the sun. We need the sun in order to function optimally as humans beings, hormonally, metabolically, and cellularly/enzymatically. Truthfully, I would argue that we should be spending more quality time in the sunshine as a society than we actually do. Spending more time in the sunshine usually means you’re outside, and if your outside, you’re usually moving—gardening, hiking, swimming, playing—and we need to be doing more of this anyway.

42% of American’s are vitamin D deficient. Over 19 million nationwide suffer from some form of depression. And over 34 million suffer from type-2 diabetes, a metabolic disorder. So what does sunlight have to do with this? A lot, actually.

For starters, vitamin D isn’t readily available in many foods so sunlight exposure is critical in maintaining sufficient levels of this vital, bone-healthy vitamin. In my opinion, no supplement on the market can take the place of natural sunlight. Secondly, nitric oxide, a potent vasodilator, is produced when sunlight hits the skin. Nitric oxide increases blood flow in the vessels, reduces depression and anxiety, and helps to clear viral infections. Sunlight is an integral component of our evolutionary physiological rhythms. For example, the presence of early morning sunlight triggers the release of cortisol and we begin to feel energized and ready for the day, while in the the absence of light, our body releases melatonin and we begin to feel tired and sleepy. Metabolically speaking, sunlight is a required component of efficient mitochondrial function. Food provides 1/3 of the electrons needed for ATP production, while sunlight provides the rest. Our primal desire to be in the sunlight is rooted in biology; it’s instinct.

Sunlight is essential and, yes, there are ways to “practice safe sun”. If you do tend to burn easily, get outside early in the morning sunlight. If you’re spending all day in the summer sun, don’t use sunblocks, especially those that contain benzene, a known carcinogen, but instead, cover up with clothing, hats and sunglasses as you feel yourself beginning to burn, and/or find some shade. Be sure to hydrate, hydrate, hydrate. And if you live in colder climates where the sun doesn’t shine much in the Winter months, look into red-light therapies or purchase your own red-light therapy tent.

Do not fear that which sustains all life. Sunlight is not the enemy in America’s increasing prevalence of illness and disease and dysfunction; it might just be the cure.


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Elevate Your Smoothie

If you think a smoothie is just a bunch of blended fruit, you're doing it wrong.

Article by Divina Helene|December 8, 2021

Fruit? Sure—throw it in! My personal favorite right now is a chocolate-banana smoothie I make. But how do I turn that into something genuinely balanced and satiating? Pretty easily, actually.

The key to elevating your smoothie is finding balance. I love fruit and I eat it all day long; in other words, I don’t hide from the natural sugars found in fruits. But I do make sure I eat my fruit with healthy fats, proteins and fiber when I can to keep things blood sugar-friendly and me feeling satisfied and satiated.

You’d be surprised what you can throw in to the blender to create a well-balanced, delicious tasting smoothie. Some of my favorite things to add are: greens, nut butters, seeds, dates, riced cauliflower, and zucchini. I’m always changing it up depending on what I have on hand and the kids and I are always pleasantly surprised. Another thing: I never add frozen fruit or vegetables to my smoothies in the Winter time (cold foods in the Winter can extinguish your agni—it’s an Ayurvedic thing).

Here’s my the recipe to my current favorite.

Chocolate-Banana Smoothie (for one):

1 medium-sized banana

1 generous handful of spinach

1 scoop of Vital Proteins Original Collagen Peptides

1 heaping spoonful of almond butter

1 tablespoon Amazing Grass Organic Adaptogens Powder

1 tablespoon of chia seeds

1 tablespoon Navitas Organic Cacao Powder

1/2 cup water

Blend and enjoy!




Walnut Chocolate-Chip Cookies with Yogurt and Almond Flour

A grain-free twist on an old-time favorite.

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Combating Adrenal Fatigue

Ward off adrenal fatigue by implementing adrenal-supporting habits into your daily routine.

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Ashley Rarick’s Calming Chamomile-Rose Tea

Looking for a soothing, calming evening treat? Try this simple recipe from Ayurvedic practitioner, Ashley Rarick.

Article by Divina Helene|April 14, 2021

Ashley Rarick of Ayurvedic Vitality shares this calming evening tea recipe that helps sooth both the mind and body.

“Rose has been used in Ayurvedic medicine for thousands of years, and is regarded for it’s healing benefits and it’s ability to calm the emotions as well as the skin.” she says. “It’s balancing for both Vata and Pitta body types. Kapha body types can add honey for sweetener and have in moderation as a treat.” she adds.

Chamomile-Rose Tea:

1 bag Chamomile Tea

1 tsp Edible Rose Water

1-2 tsp of Herbal Sweetener or Maple Syrup

1 1/2 cups of Hot Water

1/2 Ghee

Optional: Milk or Favorite Milk Alternative



3 Ways to Boost Your Immunity Now

We can over-complicate it, but let's not.

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Help Your Body Detox

Your body is detoxing all the time—how are you helping?

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Vegan, Grain-Free, No-Bake Fudge Brownies

Boy, are you in for a treat with these decadent and wildly satisfying vegan brownies! Not only are they vegan, but they're grain-free and refined-sugar-free, making them a much more favorable alternative to the traditional sweet treat.

Article by Divina Helene|February 15, 2021

Honestly, these vegan, grain-free, no-bake fudge brownies are to die for. They’re much healthier and lighter than traditional brownies and take no time to make. You only need five wholesome ingredients! They’re definitely a favorite in our household. I hope you give them a try (and let me know what you think!).



1 cup raw walnuts
1 1/2 cup pitted dates
1/2 raw almond butter
1/2 cup unsweetened cocoa powder
crushed pecans to sprinkle on top


Blend up the walnuts and dates in a food processor. Add in the almond butter—blend until smooth. Add in the cocoa powder. Blend well. Scoop out the batter into a parchment-paper lined 8×8 baking pan and press in firmly. Sprinkle with pecans and let set in the refrigerator for at least an hour before cutting and serving. ENJOY!

Tricia Rose Stone’s 28 Acts of Kindness

Spark joy this February with Tricia Rose Stone's 28 Acts of Kindness.

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Reflections From a Walk in the Woods

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.

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Manifest Your 2021 Dreams Into Reality

Mindset is key in manifesting an epic year ahead, no matter what comes your way in 2021.

Article by Divina Helene|December 30, 2020

Here we are, once again, on the brim of a new year—one we are all anxiously awaiting—our focus teeter-tottering between reflections on the past and resolutions for the future. But will 2021 be any different? While that may be debatable, one thing is certain: your mindset changes everything.

So how do we shift out of the funky, threw-us-for-a-loop energy of 2020 and into a high-vibin’ 2021? I say we start by setting aside the tired and often surface-level new year resolutions and taking a more feelings-based approach to intention-setting, and my friend and mindset coach, Shaina Gadow, agrees. Here are her helpful mindset tips to manifesting a happy and bright New Year, no matter what comes your way in 2021:

  • Make Them Feelings Based: What would it be like to create intentions that focused more on how you want to feel? For example, instead of just thinking, “I want to lose those 10 pounds”, ask yourself, “How would losing 10 pounds make me feel? What is the desire behind the intention really about?” Maybe your answer is to feel healthier, more vibrant, sexier, or more confident. This gives your a clearer idea of what it is you really want. You can now use those desired feelings as guideposts for all the decisions you make in 2021. Exercise: Take 10 minutes to free write about what kind of feelings you desire in 2021.
  • Get Clear On Your Vision: Now that you have gained clarity on how you want to feel in the new year, you can begin exploring your bigger vision. What is it that you want to be, do, have, and experience over the next year? What is your vision? What life do you want to create for yourself? What new version of yourself do you want to step into? Allow your desired feelings to be the guideposts when mapping out your vision for the new year.
  • Take Inspired Action: What can you start doing now to help you reach your goals? Create a roadmap of the next year and then break it down into monthly, weekly, and daily goals that will keep you moving forward in achieving all that you desire to be, do, have and experience in 2021.
  • Know You’re Being Supported: The Universe is listening and responding to the rockets of desire that you shoot out. If you can feel and have faith in that support then it allows you to loosen your grip and begin to trust that what you desire is coming your way.

To learn more about Shaina Gadow and her offerings, please visit her website: shainagadow.com

When Stress Becomes Chronic

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.

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Eat, Drink, and Be Merry—Without the Guilt

It's hard to believe, but Thanksgiving is just around the corner! As a Holistic Nutritionist and clean-eating advocate, I have a few tips to share with you about enjoying the upcoming Holiday—guilt free.

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A Goddess State of Mind

Peel back the layers and discover your Divine Feminine.

Article by Divina Helene|November 15, 2020

Yesterday was Friday the 13th, the Day of the Goddess. I was born on a Friday the 13th, and with the exception of a few “surely, I must have been cursed” moments throughout my teenage years especially (didn’t we all have those?), I’ve always believed that it was rather special.

Years ago, when I delved into Numerology, I discovered that number 13 has always been associated with the Goddess and the Divine Feminine. According to Stargazer Astrology founder, Chirone Shakti, it’s in part because “there are 13 lunar months in the year, as opposed to 12 solar months.” Thirteen also marks the half-way point from full moon to full moon, as each lunar cycle is 28 days, which of course, also harmonizes with most women’s menstrual cycles. And Friday is known as the day of Venus, the planet of love and creativity, and “the sensuous feminine aspect of the Goddess”, Shakti explains. So when you combine a Friday with the number 13, it’s doubly divine.

So speaking of Divine Goddesses, how can the modern woman harness this potent, powerful, and ancient feminine energy and apply it to any and all aspects of her life? Easy: she has to think like a Goddess.

A Goddess is passionate and dedicated to her purpose. She is deeply connected to herself, her intuition, and her femininity. She is a loyal companion and a fierce protector of those she loves. She is in harmony with Mother Earth, and she seeks wisdom in silence, prayer, and meditation.

For clarity’s sake, ask yourself—Do my passions align with my purpose? Do I listen carefully to what my Inner Guide has to say? Do I foster meaningful relationships? Am I at peace with my surroundings? Do I stand proud in my Truth?

You see, being a Divine Goddess has nothing to do with what you look like or what you wear (although, it does have something to do with how you carry yourself), and absolutely everything to do with your ability to ask—and answer—these often sobering questions. When you lay it all out on the table so to speak, you’re able to step back and take a better look at the bigger picture. From this space, you can edit, add to, rearrange, realign, and ultimately, discover who you truly are at your core and begin to live from a place of authenticity, just like a Goddess.



A is for Accountability

Outsourcing our deep inner work doesn't shift anything—it leaves us running in circles. We must be accountable.

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Thoughts on the Times

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."

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A Note to My Boys in 2020

To my discerning and ever-curious young men: I hope you continue to ask the difficult questions even when—actually, especially when—it's unpopular to do so.

Article by Divina Helene|November 1, 2020

To my discerning and ever-curious young men: I hope you continue to ask the difficult questions even when—actually, especially when—it’s unpopular to do so.

I hope you continue to see and know yourselves and others as unique and sovereign individuals with valuable perspectives and bright ideas to share with the world.

I hope you continue to stand proud and tall in your convictions, and encourage others to do the same, even when it means you stand apart from the crowd.

I hope the desire to honor your truth and trust your intuition continues to ring louder than the noise of that which surrounds you.

I hope you continue to think outside of the box and passionately imagine all of the endless possibilities that exist at any given moment in time.

I hope you continue to push the boundaries and refuse to settle for the ordinary just because it’s easier.

I hope you continue to bravely hold yourself accountable and responsible for your missteps and shortcomings instead of passing the blame.

I hope you continue to treat others with kindness and respect while embracing your differences with open hearts and minds.

I hope you continue to value your space and solitude as a time to dream, relax, recharge, and realign.

I hope you continue to nourish your bodies with real, wholesome foods, movement, good sleep, fresh air and sunshine.

To my boys in 2020—you have continued to inspire me with your sheer resilience and optimism. The universe has spoken to me loud and clear and it has confirmed what I have known to be true all along; that I am exactly where I am meant to be, right here with you by my side.

Get Back to the Basics

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.

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Human in the Mirror

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?

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Seven Steps to Better Sleep

Struggling with sound sleep? Here's an Ayurvedic practitioner's tips for deeper and more restorative sleep.

Article by Divina Helene|January 1, 2020

We all know that adequate sleep is crucial to optimal health and immune function so make a promise to yourself here and now: get enough sleep—no matter what. We spoke with Ayurvedic practitioner Ashley Rarick of Ayurvedic Vitality about getting a better nights’ sleep, and here are her tips for inducing a deep and restful slumber, naturally:

1. Take 10 deep belly breaths: when lying in bed place your hand over the belly button and breathe in deeply and slowly to the point where you can feel the belly rise for ten breaths. This will stimulate the Vagus nerve, bringing natural relaxation to the body. This can also be done if you find yourself waking up in the middle of the night.
2. Have a cup of warm milk with a pinch of nutmeg and/or a natural sweetener of your choice about an hour before bed. Nutmeg is traditionally used in Ayurveda to naturally relax the body to help induce sound sleep.
3. Have your last meal at least 3 hours before bed.
4. Do not take day naps if you are having trouble sleeping at night.
5. Take a warm bath with rose essential oil before bedtime. This will help you unwind and soothe the mind, preparing for sound sleep. Rose helps heal not only skin, but also brings about a state of deep mental calm and healing.
6. Spend the hour before bed without the use of electronics.
7. Have a cup of warm chamomile tea before bedtime. Chamomile brings deep calm to the nervous system.

Wishing you a better night’s sleep…

Fresh InspirationforLiving Well