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

Enjoy!

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.

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!).

INGREDIENTS:

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

DIRECTIONS:

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!

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.

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

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.

—

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.

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.

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.

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.

Our high-tech world is affecting our eyes in a massive way, and the current shelter-in-place isn’t helping.

More than half of children and over seventy-percent of adults experience symptoms of digital eye strain. These numbers are likely climbing due to the global pandemic where distance learning and working-from-home have us depending on our digital devices more than ever before. So what’s the big deal? Well, after prolonged exposure to screens and other digital devices, all which sit close to the eye, the eye’s auto-focus system (known as “accommodation”) becomes stiff and locked in place. Distant objects will now appear blurry, and the eyes will feel strained when refocusing on distant objects. This excessive strain on the eyes will manifest itself in various forms, such as:

• HEADACHES – especially common in the temple or upper neck area.
• DRY, ITCHY EYES – while staring we blink less, and this dries out our eyes and causes them to itch.
• FATIGUE AND MALAISE – poor vision causes squinting and bad posture, tiring the muscles around the eyes and face, straining the body and reducing natural energy levels.

To make matters worse, these digital devices emit artificial blue light, which our eyes have not yet evolved to filter. Artificial blue light is a more powerful suppressor of melatonin than any drug known to man. When we are exposed to blue light in the evening hours and especially before bedtime, it is extremely disruptive to our sleep patterns. Exposure to blue light at night wreaks havoc on our circadian rhythms, because there are special light-sensing cells in the back of our eye that control our sleep-wake cycle and these cells are especially sensitive to blue light in the 459 – 485nm range.

The good news? Your local optician can offer state of the art protection against digital eye strain and blue light exposure with products such as ZEISS Blue Protect. ZEISS Blue Protect has been thoroughly researched to block the harmful effects of blue light in children and adults. It’s ideal for:

• Students (reading and writing on screens)
• PC/console gaming
• General indoor protection and comfort
• Working around bright fluorescent or LED lights
• Watching widescreen HD television/movies

If you can, be sure to turn off blue light sources at least three hours before going to bed, or wear a blue-filtering lens. Our understanding of blue light’s impact is growing every year. We’re sure to learn even more, but there’s no better time than right now to protect something as valuable as your vision.

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?

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 Santa Fe, New Mexico-based 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…