Creamy Adaptogenic London Fog

I love anything earl gray. I have since I was young. The smell, the taste, the way it makes me feel. I have memories of sitting around the kitchen table with my mata ji drinking endless cups of earl gray with milk and scones. This morning my body wasn't feeling coffee and I was digging through my tea cupboard and found some earl gray I forgot I had. Out came this really lovely latte with coconut butter, chaga, he shou wu, mucuna pruriens and vanilla. It was the perfect start to my slow morning. 

Ingredients:

In a high speed blender, combine all ingredients and blend on high for 30 seconds to a minute until combined and frothy. Pour into your favorite mug and enjoy!

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About the Adaptogens:

If you've been reading for a while, you know how I feel about adaptogens. If you're just joining, adaptogens are amazing herbs that help our bodies adapt to stress. Whether it be physical, environmental, emotional, mental, etc they give our bodies a little extra help so we can "adapt" to any situation. Adaptogens do not replace a healthy lifestyle and healthy diet, but they have had a huge impact on my life and I am a big believer in their power. In this latte I used Root and Bones Chaga and He Shou Wu. You can use code "bodybliss" for a discount at check out. My favorite brand of Mucuna Pruriens is made by Sun Potion. For information on each adaptogen, please read below. 

Chaga is know as the "King of Plants."It is high in digestive enzymes and helps to support the GI tract. A powerful anti-inflammatory and anti-viral. Historically it has been used for centuries in Siberia and was used as a coffee substitute during WWII. It has a lovely sweet taste and blends will with chocolate and vanilla. 

He Shou Wu is a Chinese herb revered for its powerful anti-aging properties. It translates to "Mr. He's black hair" after an elder who restored his youthfulness with this herb.  It's both energizing and calming and increases fertility. It high in iron, boosts mood and supports the nervous and adrenal system. 

Mucuna Pruiriensalso known as the "dopamine bean;" is high in L-Dopa, the precursor to dopamine, the feel good hormone in our brain. Regular use of this adaptogen helps to lift mood, fight depression and soothes the nervous system.

Note: If you are pregnant, breastfeeding or have any health concerns, I recommend speaking with your ND, MD, acupuncturist or Ayurvedic Practitioner. 

Honey Matcha Mask

I woke up this morning with a puffy face.  Partly from not drinking enough water yesterday and partly because I am on my cycle. I don't have any anti-inflammatory masks lying around so I thought I would make my own. This simple mask is anti-inflammatory, anti-bacterial,  loaded with anti-aging properties and is super nourishing and moisturizing.

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Matcha Honey Mask:

  • 1 T honey 
  • 1/2 tsp culinary matcha (my favorite is Mizuba Tea Co)
  • 2 Drops Rose Essential oil (you could also use lavendar)
  • Tiny splash of apple cider vinegar (optional: I mostly used it to thin it out a bit)

In a small bowl combine the first three ingredients. I recommend using a local, unfiltered and unheated honey as it is in it's most organic state. Mix until combined and see if you feel it needs to be a bit thinner. If so add the tiniest splash of ACV. Spread a thin to medium layer over you clean, dry face and let sit for 15-20 minutes. This is a slightly drippy mask so I recommend draping a towel across your chest or wearing a shirt you don't care if it gets dirty. Rinse off and follow with your favorite serums, moisturizers and SPF (Currently using this one.)

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Why honey?

Honey is a pretty much a miracle. It never goes bad, it's a perfect food; you can survive off honey and water (if needed) for a long time and it is loaded with so many amazing benefits not only for our body but for your skin. Here are a few amazing skin benefits of honey:

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  • Antibacterial: removing bacteria and impurities from the skin. This is why it is especially beneficial to those who have acne-prone skin or who struggle with acne. 
  • Antioxidant: Honey is loaded with anti-oxidants which naturally help to slow the aging process
  • Moisturizing; Honey is a humectant which means that it draws moisture from its environment and help to retain it in your skin. 
  • Gentle Exfoliant: honey acts as a natural exfoliant by gently removing impurities from your pores. 
  • Scar Reducer/heals burns: Honey's anti-inflammatory properties help to reduce inflammation in the skin which helps the skin to heal more quickly. It also speeds up the regeneration of skins cells
  • Pulls extra heat out: In Ayurveda, when the eyes become overheated and have a burning sensation, they create a barrier or honey around the eyes to help pull out the extra heat. The same thing happens when you do a mask with honey. You will notice your skin warming up and continuing to release heat a few minutes after you mask.

Why Matcha?

Matcha has many of the same properties that honey has: anti-oxidants, protects the skin against sun damage (due to the polyphenols and catechins), anti-inflammatory and evens our skin-tone and scarring. Matcha and honey are a match-mate in heaven for a mask as they both amplify the benefits of the other. 

Why Rose?
 

Rose is very hydrating to the skin and also smells lovely, calms the spirit and connects you to your heart. If you do not have rose essential oil, you can use lavender. Just make sure you use a high quality essential oil that is not hot (burns the skin).

If you have any questions, please feel free to leave a comment below. Happy Masking!

 

Resources:

ttps://www.skincarebyalana.com/blog/amazing-skincare-benefits-green-tea-matcha/https://www.dabur.com/daburhoney/benefits-of-honey/honey-for-face-and-skin/using-honey-for-face-and-skin#Scars-new <3 https://www.dabur.com/daburhoney/benefits-of-honey/honey-for-face-and-skin/using-honey-for-face-and-skin#Scars-new <3 https://beautisecrets.com/does-honey-heal-scars

Moon Cycle Survival Guide

I was 11 when I got my moon cycle for the first time and along with it came all the symptoms. The women in my family have all coped with heavy cramping, bloating and hard periods. I'm talking doubled over, nauseous, mind-numbing cramps from knees to mid back, black out pain. I'm grateful I have a hippy yogi mom and to grow up in an Ayurvedic home to help me learn what would work for my body. 

When I went to a gynecologist, they thought maybe I had endometriosis, but that was quickly thrown out. The next "resolution" was to put me on birth control, which we did not do. Over the years I tried cutting out all sugar, caffeine, hard cardio, warm compresses, prescription pain medication (which just made me high and didn't actually take the pain away), you name it, I've most likely tried it. 

Over the years I have collected recipes, remedies and techniques that have helped me to cope. For me, one of the most powerful tools I learned is to just recognize that this is how my body cycles. I put this guide together to make it as gentle as possible. Not saying this is how all women's bodies cycle. If you truly feel like something is off, I recommend finding a naturopath or gynecologist that you like and trust to see if there is something else going on. I am not a doctor and am just sharing what I have found works for me. 

Warm Gingner Tea: 2-3 Days before my cycle and the first few days of my cycle, I sip on ginger tea. This is an Ayurvedic recipe and it makes a huge difference. Ginger is anti-inflammatory and will help with bloating, indigestion and cramping. I will make a big batch of this tea each morning and sip on it throughout the day. Adding a bit of honey will up the anti-inflammatory factor. 

  • 4 cups filtered water
  • 3 inche fresh ginger root, peeled and sliced
  • 1/2 cup nut milk
  • honey to taste (optional)

In a saucepan, bring the water and ginger root to a boil and let it roll until reduced by about a 1/3. Add the milk and remove from the heat. Pour into a mug and add honey to taste.

 

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  • Pain Management: I used to pop 4 ibuprofen every 8 hours when I was on my cycle because it was the only thing that would touch the pain. I finally found a combination of supplements and herbs that really work.  I work in a chiropractic clinic and we sell a product called Formula 303. These magical pills are an herbal muscle relaxant made from valerian, magnesium and passion flower extract. They work like a dream not only for cramps but also tension headaches and muscle tightness. I take 2 every 3-4 hours to stay on top of the pain for the first 3 days of my cycle. I have found that these are not as effective is the cramping is already really bad. I have to make sure I take them at the first sign of cramping. I also take a dose of CBD each morning and evening to help with inflammation and pain. I currently use Select CBD.  I have been really happy with this source but don't necessarily think its the only one or the best one out there. Do you research and make sure you are getting it from an organic source. I will be doing a whole blog post on CBD soon.  When things get really painful I will add a Valerian Tincture, as well. This is formulated by the doctor I work for, but you can find valerian tinctures at most health food stores. 
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  •  Free and Easy Wanderer: This is a Chinese herb combination developed to help support the female reproductive system. When I am good about taking this every day, it makes a difference in my cycles. I take one dropper-full each morning in my glass of water. 
  • Ashwadangha: This Ayurvedic herb is truly amazing for the entire body. It helps to support the adrenal glands, nervous system and reproductive system. It very high in iron (if you have extra heavy periods, mix ashwagandha with molasses and nut milk). I take this herb almost every day. I feel that it helps keep my body in balance, and it also strengthens the uterine wall. Sun Potion is my favorite source for powdered extract. It is organic and tested for heavy metals (this is extremely important for products that come out of India). Portland Ashwagandha Farm makes a really great tincture as well. 

Note: I am also planning a post on adaptogens to support  your moon cycle so stay tuned for that!

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  • Warm Epsom Salt Baths and Hot Water Bottle: I'm a sucker for a warm bath. When cramping is really heavy, I light a candle, fill the tub, add epsom salts and climb in. I use this time to meditate and connect with my body. Sometimes I read a book, but it really helpful for me to just sit and listen to my body. I will place my hands on my abdomen and breathe through the discomfort. The warm water and epsom salts help to ease the cramping as well as low back pain and body aches. On days when a bath isn't possible or it's just too hot outside, I will curl up on the couch with a hot water bottle tucked next to tummy. This makes a huge difference and feels warming and comforting to my body. 

  •  Movement: Some people find it helpful to do cardio or movement while on their cycles. My body does not like it. I have a tendency to do very gentle and slow yogic stretches and gentle slow walks. This way my body is still moving, but not exerting. It's already working so hard to expel what no longer serves it. Some yoga poses that feel very soothing to my body are child's pose, gentle camel pose, and sitting in easy pose with both hands gently cradling your abdomen. Breathe all the way down into the bottom of your abdomen and breathe it all out. Whatever type of movement you choose to do during this time of the month, make sure you are connecting with your body and not pushing. 
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I am sharing these tools in hopes that it will provide some sort of support or help for other women. I know that I felt like this was just going to be my life and I couldn't do anything about it. It took me asking questions, trial and error and my yogic upbringing to find the things that worked. That being said, our bodies are always changing and always evolving so tomorrow I could wake up and none of these things work. Learning to tune into my body and truly listen has been the most powerful tool. If you have any questions, please do not hesitate to email me directly or leave a comment below. 

GHEE: The Good Fat

A LITTLE HISTORY

Ghee comes from a sanskrit word meaning "clarified butter." It had been used in Indian culture for over 5000 years. Ghee is made by simmering butter at a low temperature until the milk fat has separated. The impurities are skimmed off the top and the golden liquid is strained through cheese cloth and the residue on the bottom is discarded. Because the milk solids are removed, it can be left at room temperature and won't go rancid. 

Ghee may be the single most important ingredient in Indian cooking. It is a staple in their household and the beginning of all Indian dishes. Ghee is held with high regard as it is made with butter from cow milk. Cows are a sacred animal in India. The mother cow is revered as the physical manifestation of the Goddess as she nurtures and mothers all of us with her nectar. Because the milk solids have been removed, it withstands high heat without becoming caustic or burning. It it also used as a base in Ayurvedic remedies as many of the Ayurvedic adaptogens are fat soluble. This means that their effect and your ability to absorb their benefits in greatly increased when fat is the carrier. 

WHY GHEE?

Ghee is a wonderful source of fat for many reasons. As I mentioned before it is great for high heat cooking, but it is also super nourishing for the body. Some of the benefits of ghee includes, but are not limited to:

  • Free of lactose and casein (all my lactose intolerance friends and family, you can have ghee!)
  • High in fat-soluble vitamins including A, D, E and K
  • High in Butyrate, a short chain fatty acid beneficial to gut health
  • Because it is a medium chain fatty acid, ghee helps support a healthy metabolism and supports weight loss( feeling full longer?)
  • Digestive Health
  • Anti-inflammatory

Any recipe that calls for oil or butter, ghee can replace. I use it to roast veggies, sauté, fry, bake. I drink 1 T of ghee in my latte every morning. It helps me to feel full as well as "gets things going."

WHY MAKE YOUR OWN

I've been eating ghee for as long as I can remember. Growing up we used it to make Kitcheree  (I will share my recipe soon, but in the meantime check out THIS one), spread on toast, add to popcorn and melted over steamed veggies. It wasn't something you found regularly on the grocery store shelves, so we made it ourselves. In the last 5 years, ghee has become more and more popular in the United States. There are a lot of wonderful ghee products out there, but I personally feel that many of them are overpriced for what you get. I find it to be quite important that my ghee is organic. Ghee made from conventional butter may have GMOs, pesticides and toxins. If you can find organic and grass-fed butter, that is even better. If you have to choose between organic and grass-fed, I would go with the organic. 

HOW TO

There are several ways to make ghee at home. I am going to share my favorite. It is easier then you can imagine, costs about $4.50 and once you start you will be wondering why you haven't been doing it all along. All you need is a pound of organic, unsalted butter.

 1. Place the butter in a saucepan and turn on to medium heat.

1. Place the butter in a saucepan and turn on to medium heat.

 2.&nbsp; the butter is melted and start to bubble, turn to medium low heat and keep at a low simmer (this is where the water is evaporating and the milk fat is floats to the bottom)  3.&nbsp;As some of the milk fat floats to the top, I take a spoon and skim it off. I do this several times throughout the cooking process. DO NOT STIR or you will have to start all over. At this point you just let the butter do its things. Keep an eye on it to make sure it doesn't burn.

2.  the butter is melted and start to bubble, turn to medium low heat and keep at a low simmer (this is where the water is evaporating and the milk fat is floats to the bottom)

3. As some of the milk fat floats to the top, I take a spoon and skim it off. I do this several times throughout the cooking process. DO NOT STIR or you will have to start all over. At this point you just let the butter do its things. Keep an eye on it to make sure it doesn't burn.

 4. When you've skimmed all the foam off the top, the rest has floated to the bottom and you have a golden liquid (you want to be able to see the residue through the ghee at the bottom of the pan), turn the heat off.&nbsp;

4. When you've skimmed all the foam off the top, the rest has floated to the bottom and you have a golden liquid (you want to be able to see the residue through the ghee at the bottom of the pan), turn the heat off. 

 4. Using several layers of cheese cloth or a paper towel, strain the ghee into a jar. This can take some time. If you notice that some milk fat makes it into the jar, do another strain. If any remains, your ghee will go rancid.&nbsp;

4. Using several layers of cheese cloth or a paper towel, strain the ghee into a jar. This can take some time. If you notice that some milk fat makes it into the jar, do another strain. If any remains, your ghee will go rancid. 

 5. Place a lid on your jar and keep on your counter top.&nbsp;

5. Place a lid on your jar and keep on your counter top. 

IF YOU DON'T WANT TO MAKE YOUR OWN

90% of the time I make my own ghee, but there are those weeks when I just don't have time or I wanted to get some fun flavors to add to my dishes. When those times arise, I reach for Ahara Rasa Ghee. This ghee is truly the best I've had (besides homemade). Hot Date is one of my favorite flavors. I love throwing it into my morning adaptogenic lattes, spreading it on toast or chopping the dates up and tossing them with quinoa and roasted veggies. It adds a delicious sweetness and amazing flavor. I have also caramelized bananas in it for making a vegan banana cream pie. My other favorite flavor is the Bulb & Rind which is an amazing addition to any savory dish. It's the perfect friend to any veggies dish and I always have it in my home. This ghee is made locally in Portland and is grass fed and organic. Ran by two amazing people who care about the energy that goes into our foods and the importance of healthy fats in your diet. 

Oil Pulling 101: What is it and why you should be doing it

Lets talk oil pulling! One of my favorite Ayurvedic practices.

Oil pulling is an ancient ayurvedic technique used to cure many ailments and to disinfect the mouth. It is between 3000-5000 years old. I have been oil pulling for about 6 years now and it has made a huge difference. In fact, the last time I went to my dentist he asked me what I was doing and told me not to tell anybody about it because it would put him out of business (can I get an amen!)

Like many Ayurvedic and Eastern philosophies and traditions, they have come to the west and been modified. This isn't always a bad things, but part of what makes these ancient techniques so effective is because they have been practiced for centuries in the same way. There is a science behind them that can't be argued with. 

I wanted to provide breakdown of exactly what oil pulling is, how to do it and the benefits. Like many eastern traditions that comes to the west, there seems to be a lot of incorrect information out there. People who have read about it once and decided they are going to change it (which is fine, but there is a lack of understanding on why it is done a certain way). 

What the heck is it?:

Oil pulling is the process of taking a tablespoon of oil in your mouth (traditionally un-toasted and unrefined sesame oil, but you can also use unrefined coconut oil) and swishing (or "pulling" the oil between your teeth) for 15 to 20 minutes (yes, you HAVE to do it for this long, I will explain in a bit). Spitting the oil out and then brushing your teeth. In Ayurveda (as well as most eastern philosophies) a lot of what is going on with our health reflects in our mouth and on our tongue. Good oral health=good overall health.

Things you need to know:

  • Needs to be done on an empty stomach (best done first thing in the morning before your brush your teeth)
  • DO NOT swallow the oil as once it is swished it is loaded with toxins from your body. 
  • Rinsing and brushing your teeth after pulling will help to remove any remnants
  • 20 minutes seems like a really long time, but I make it a part of my morning practice. When I wake up, its the first thing I do. I hop in the shower and get dressed all while pulling. By the time I'm dressed and start to do my face it is time to spit.
  • If your jaw is hurting while you are swishing, you are swishing too vigorously. You want it to be a gentle and slow swish.

Why 20 minutes?

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The technology behind oil pulling is that it mixes with the enzymes in your saliva to pull the toxins our of your blood. It takes the 20 minutes for this to happen. So if you only swish for 10 minutes you are probably getting the benefit of whiter teeth (which I understand, is one of the reasons people do it), but you are missing out on so many other amazing benefits!

What's the Point?

There are A LOT of health claims behind oil pulling. While I cannot attest to it "curing" anything, I can tell you what it has done for me. I originally began oil pulling because my teeth had become extremely and increasingly sensitive due to receding gums caused by grinding my teeth. It was to the point that I was using a prescription toothpaste (which was so gross and loaded with all sorts of chemicals that are not good for you). My teeth were so sensitive that it hurt when I smiled and cool breeze touched them. A friend of mine mentioned oil pulling so I went home and began my research. I started  every day for 20 minutes. I made it part of my morning sadhana (practice). Within 3 days, the sensitivity in my teeth had gone down significantly. I also started to notice my skin becoming clearer, some digestive issues being resolved and, overall, feeling more energized. An added bonus is that people were asking if I had my teeth professionally whitened! While I truly don't believe in a quick fix, I was seriously impressed with the outcome. While I no longer oil pull every day (usually 3-4 times a week), it is still a part of my regular routine and I am very grateful for it. Below is a list of benefits oil pulling claims:

  • Promotes oral hygene
  • Reduce Headaches
  • Increase Energy
  • Decrease teeth senstivity
  • Promotes Healthy Skin
  • Helps with digestive issues
  • Detoxes the body

Since I began oil pulling regularly, I have noticed some pretty amazing shifts in my body. Honestly, if the only thing it did was make my teeth sensitivity go away, I was sold. This is not to say that everybody will have the same experience. This was mine and I wanted to share it as it has been a really great tool for continuing to learn new things about my body. If you haven't tried it and are curious, check it out. You've got nothing to lose. If you have tried it and have a success story, please share. I believe in creating a community where we can share our successes and discuss our different opinions. Happy pulling!

Resources:

  • I like to use Napa Valley Organics Sesame Oil which is cheapest from Thrive Market
  • This is the website I have referred people to for years. Its a great resource for oil pulling- http://www.oilpulling.com/

2018 Intention Setting

"So it is Christmas and what have you done? Another year over, a new ones just begun." -John Lennon

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Let's talk about New Year's resolutions. For one, we give them so much power, when in reality we can create change in our life whenever we wish. We do not need the permission of a new year to do so. My experience with them is that they can lead to self-shame, guilt and disappointment. When I was about 16 years old, I decided I was no longer setting resolutions, but goals or intentions that I wanted to accomplish for the year. These did not determine my worth if they were not met and I did not get down on myself if I "broke" them, the following day would be a new opportunity for me to continue to change I wished to see. 

This is not to say that resolutions or bad or not helpful. Some people find them to be extremely successful. I personally find that it is a more positive experience to sit down, connect with myself and dream big. I get personal and I write down my deepest desires. 

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But how do I do this? I like to light a candle, burn some palo santo and sit down with my journal either in front of my altar or in a quiet space. I put on music that makes me feel happy and positive. First I close my eyes, taking a few breaths to set myself. Then I open my journal and begin to write. Here is an example of what it could look like:

2018 Intentions and Manifesting:

  • Spend less time on my phone
  • Spend time with women who light me up
  • Travel more
  • Teach at least 1 workshop each month
  • Teach at at least 1 retreat

Do you see how these are intentions and things I want to manifest, not restrictions. There is more of a flow and room for breath, rather than "lose 15 lbs," "stop eating sugar," etc. It isn't that these are bad goals but I want to create less rigidity in my life and more room for flow and magic. When we open ourselves up to the flow of the universe, things beyond our imagination begin to happen. 

I always encourage people to dream big! Reach for the stars, because you never know how the universe will respond. How are you setting intentions for the new year?

Self Care During the Holiday Season

Self Care can be challenging any time of year, but it can be extra challenging around the holidays. Holidays are not particularly easy for a lot of people. They bring up core issues, sadness and depression. There is also a pressure to buy the right gifts, make the right meals and to look a certain way. It is, sometimes, all too much.  I personally, love the holidays but also feel the stress of the season so here is my guide for self-care from now through January 1st.

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Meditate:

was given the gift of mediation at a very young age. I realize that it does not come as easy for everybody. Even if it is just a quick 3 minutes meditation every day. Take a moment to sit in a quite place, close your eyes and breathe deeply. If you have more time, that is wonderful, but 3 minutes is just long enough to connect and reset. I like to practice the alternating nostril breath. To do this plug your right nostril with the middle finger of your left hand and inhale to the count of 8. Hold for a few moments and then plug your left nostril with your thumb and exhale. For more information on this meditation click HERE.

 

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Make good food choices:

This can be tricky as the "right" foods are different for everyone. What I mean by this, is to eat as much of a whole food diet as you can. Especially this time of year our bodies crave warming foods like winter squash, root vegetables, dark leafy greens, whole grains, beans etc. I like to batch cook roasted vegetable and grains so that I can throw together a quick bowl when I'm hungry instead of going to those convenience foods that don't make me feel very good (let's be real, I have an addiction to boxed macaroni and cheese). These foods will not only make your body feel good, but will also keep you grounded and balanced around all the chaos of the season. Learning to listen to your body is a learning curve. For example; usually when  you are craving sugar (yes, you may have a sugar addiction, but that's a conversation for another time), your body is actually craving protein. Try eating a slice of organic cheese, an egg or some baked tofu. It will typically curb the craving. When that doesn't do the trick I will eat a date with almond butter, a piece of organic dark chocolate or a homemade goodie made without refined sugar. My philosophy this time of year is to eat really well 85% of the time and to indulge the other 15%. The reality is that there is no point in completely restricting yourself from all the things you love, but the constant over indulgence isn't healthy either. There is a balance and it's important to find which balance is for you. The whole mentality of "the diet starts Monday" is not healthy. It creates an anxiety around your food with effects your digestion and the way your body takes it in. Try to give yourself permission to enjoy what you eat and not guilt trip yourself. At the end of the date, eat the pie, have some roasted vegetables and go to sleep, you're gonna be ok!

 

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Attitude of Gratitude:

No matter how busy I am, I always take time to write down 5 things I am grateful for each day. Not only does this put life into perspective, but it also makes you stop and think about how much you actually have. We can get so caught up in all the things we want and not have appreciation for what we already have in front of us. It's powerful to recognize those things and send out grateful energy. Not only does it feel good to do this, but it also cultivates more positive energy in your life.  Why is this in my self-care for the holidays post? Because self-care isn't always about taking a bath or eating a cookie, it's also about connecting with yourself, honoring your body and creating an awareness of what you need. On the flip side, it is also ok to journal about all the things that are effecting you. Journal it out. Write about your frustration and your stresses and then set intention to surrender or release (if you're ready) and if you're not that is ok too. Self-compassion is a hard thing to learn, but it is of utmost importance. Learning to not be so hard on yourself will truly have a huge impact on your life. 

 
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Move Your Body: 

 

Whether it is getting outside for a walk, doing 15 minutes of yoga, getting some cardio in or just putting on a song and dancing your heart out, MOVE YOUR BODY! There is so much science and research about the effects exercise not only has on the body but on the brain. It is an incredible anti-depressant, lifts your spirit, strengthens your body and releases toxins. On an energetic level it also shakes all the shit off. So if you're feeling super low, get that body moving and sweat it out. You don't have to run 3 miles for it to be effective, just do something that gets your blood circulating and your heart rate up. Most importantly, don't beat yourself up if a day goes by and you don't move. Just start again tomorrow. 

 

 

The Holiday season should be something that in enjoyed. It should be spent with the people you love and enjoy spending time with. But, unfortunately, this is not always the case. This is the time of year when you really need to put your mental health before anything else. Take a bath at the end of the day, read a book that brings your joy, eat foods that nourish your body, but that also taste delicious. It's so important to take time each day to connect with yourself. Connect with what is stressing you out and causing you anxiety and see if there is something you can do about it. Try to stay present in the moment, BE IN YOUR BODY and breathe. If this post does nothing more then give women the permission to take care of themselves and be a little selfish,  then I have done my job. 

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