As the new year is well underway, and resolutions set for the new year may be waning, it’s an opportune moment to delve into the topic of establishing sustainable habits.

Habits are the building blocks of our daily lives, influencing our actions, choices, and ultimately, our wellbeing. Whether big or small, habits shape our routines and play a significant role in achieving our goals. By focusing on small, consistent actions, we pave the way for significant and sustainable results.

The link between healthy habits and overall well-being is undeniable. Physical health, mental clarity and emotional balance are all influenced by the choices we make daily. Cultivating healthy habits is not just about reaching a goal; it’s about creating a lifestyle that enhances every aspect of our lives.

So, what are the secrets to building sustainable healthy habits?

Commit to one thing at a time. It’s easy to start a habit, then after a few days decide to add another, and another, but this will make it all the more difficult to stick to your original goal. Don’t underestimate the amount of focus and effort it takes to actually stick to a new habit! Before you continue any further down this journey, make a mental note that you WILL NOT add additional goals to your primary objective.

Focus on starting. When it comes to making a change in any element of your life, the only part you need to focus on in the beginning is STARTING. Maybe you want to run a marathon? That’s likely not where you’re going to start. At the beginning it’s less about the results and more about forming the habit. Consider a good starting point. 

Start small. Begin your journey by incorporating small changes. Consider what you want to accomplish, then think about a way to simplify it so that it’s so easy you would have a hard time NOT doing it. For example, say your goal is to start doing an hour of yoga every day. Maybe you start with doing three yoga poses a day. The goal, in the beginning, is to just get into the habit of DOING the thing (in this case, yoga) each day. Then you can build from there. 

Create a routine. Embed new habits into your existing daily routine. I like the concept of habit stacking. You can do this by identifying a daily action or habit that you already engage in and add your new habit before or after it. Capitalizing on a structure that already exists, rather than starting something completely new, makes it easier to remember and can help these habits become ingrained in your lifestyle.

Be consistent. When implementing a new habit, consistency is important. It’s okay to skip a day – but try not to skip two. Once a habit is solidly ingrained in your routine, you’ll be able to take a few days off then jump back on the horse. But in the beginning, you should avoid skipping more than a day at a time.

Overcoming Challenges in Habit Formation 

While the road to forming new habits is exciting, it’s not without its challenges. Understanding and overcoming obstacles is crucial for long-term success.

Address common obstacles. While you’re in the beginning stages of creating change, take steps to restructure your environment so that you’re less tempted to fall back into old ways. Identify potential challenges such as time constraints or resistance to change. Knowing these hurdles in advance allows you to develop strategies to overcome them.

Adaptability and resilience. Habits may face setbacks, but the key is resilience. Learn from setbacks, adapt your approach, and stay committed to the bigger picture. Try to withhold judgment. Progress isn’t linear, and real change can be a long and sometimes trying journey.

Maintaining Healthy Habits for the Long Term

Building healthy habits is not a sprint; it’s a marathon. Consistency and long-term success go hand in hand.

Focus on enjoyment. Choose habits that align with your interests and preferences. When you enjoy what you’re doing, it becomes easier to stay committed over the long haul.

Build a supportive environment. Surround yourself with people and settings that foster your desired habits. A supportive environment can make the journey more enjoyable and sustainable.

Accountability. Consider working with a coach or having an accountability partner. Someone who shares your goals can be a valuable source of support and motivation.

Celebrating progress and success. Acknowledge and celebrate your achievements, no matter how small. Recognizing progress is a powerful motivator that fuels your commitment to maintaining healthy habits.

Be mindful. Notice if you’re engaging in negative self-talk, starting to avoid your new habit, dread it, or feel like quitting, pay attention to these feelings. Practice shifting the blame off of yourself and starting again with different factors in place.

The journey to incorporating and maintaining healthy habits is a continuous process with long-term benefits. By understanding the power of habits, being consistent, overcoming challenges, and building a supportive community, you pave the way for a healthier, more fulfilling life. Embrace the journey, celebrate your victories, and savor the positive changes that come with the consistent practice of healthy habits. Your well-being is worth the effort.

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

The holidays can be such a wonderful time of year but also can be very stressful. Buying gifts, organizing gatherings, attending events, dealing with family dynamics, and maintaining traditions can all become very overwhelming.

It’s a time of joy blended with challenges. This makes it a great opportunity to be proactive in supporting yourself with stress to improve your well-being and enhance your connections with others during this time.

Understand the Root of the Stress

Before implementing some of the tips that will follow, I encourage you to take some time to understand your sources of stress during the Holidays. Knowing what is worrying or bothering you the most will allow you to be more proactive in mitigating sources of stress rather than dealing with the aftermath.

Grab a journal and take a few moments to reflect. Here are some prompts to get you started:

What are your top stressors this season? Is it financial strain? Are there expectations to create the ‘perfect’ Holiday experience and if so, are they coming from you or from others? Are you under pressure from your family? Are you missing loved ones? Are you trying to stay healthy and anxious about how to stay on track over the holidays?

Whatever the source of your stress, know that it is valid and taking a few minutes to understand it can go a long way.

Set Realistic Expectations

It’s not uncommon to want to do all the things but is it realistic? Consider your main sources of stress and be realistic about what you can and cannot accomplish this Holiday season. In order to avoid burnout and overwhelm, you’ll need to differentiate between what is truly important and what can be scaled down or skipped altogether. For example, if you’re trying to stay on track with your health goals, is it realistic to go to events multiple times a week where you’ll be drinking and staying up late? Perhaps it’s more realistic to attend just one event? Prioritize the things that bring you the most joy, and ensure you have moments for rest and self-care.

Establish Boundaries

Once you’ve set realistic expectations, you need to establish your boundaries, both with yourself and with others. Setting boundaries can be uncomfortable but going beyond your comfortable limits and pushing boundaries due to guilt or feelings of obligation can lead to feelings of discomfort and resentment and no one wants that around the Holidays. So, set boundaries where needed. Boundaries are not just about saying no but also about protecting your peace and joy during this special time. Proactive communication can be key here! Try to take the emotions out of it. Be firm but kind.

Delegate

You don’t have to do everything yourself, even if you have in the past. This may require a mindset shift for you. Enlist the help of family members or friends in tasks like shopping, cooking or decorating. This not only eases your load but also creates opportunities for bonding. Delegation is not a sign of weakness but of strength.

Practice Self-Care

Self-care may sound like a luxury but taking the time to care for yourself will not only positively impact you but also those around you. It can be the little things like making sure to stay hydrated each day, enjoying a nourishing meal before tackling your to do list, taking a moment each day to reflect on what you’re thankful for, practicing meditation or doing some deep breathing to bring a sense of calm, getting to bed on time, taking a bath or keeping active whether that means a brisk walk, yoga, or any form of working out that you enjoy.

Enjoy the Season

Finally, take the time to enjoy yourself. It can sometimes be hard to pause and enjoy the moments that this season creates, but finding those opportunities can make it that much sweeter. For example, do you have to get up and do the dishes right away or can you sit and enjoy a few more moments with those gathered around your table?

While this time of year can invoke a wide variety of emotions, I hope you find peace and joy throughout the season that you can carry into the new year.

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

We’ve all experienced the bliss that follows a trip to the coast—we feel at ease, happy, relaxed. Intuitively, we know the salty ocean air is immensely healing, and now the science is finally catching up.

There are several solid, scientifically-backed reasons the ocean is so effortlessly therapeutic for us. One study shows that the sound of the rolling ocean waves induces a meditative state of mind as the parasympathetic nervous system (or, rest and digest) is activated. Your heart rate slows, blood pressure drops and cortisol levels dip as a wave of calm washes over you (perhaps, quite literally).

Surveys and studies show that the ocean can also boost mood, alleviating symptoms of depression and anxiety, and can even induce a better night’s sleep. For one, time spent at the beach with friends and family strengthens social bonds which is a big component of mental well-being. Secondly, sea air is much purer than inland air and is packed with beneficial negative ions—oxygen atoms with an extra electron—which, once absorbed into the bloodstream, have an antioxidant effect, eliminating damaging free radicals from the body, decreasing inflammation, and speeding up wound healing. One study even shows that negative ions have a positive impact on those suffering with seasonal affective disorder! And when we feel good, we tend to develop better (and more biologically appropriate) sleep-wake cycles of activity during the day followed by a natural dip in energy levels at night.

And for those who want to kick things up a notch, a dip in the cool ocean water itself has been shown to boost dopamine, our happiness hormone, by up to 250%, and increase red blood cells by 5-20%, with the number of white blood cells increasing even more. And have you ever noticed how soft your skin feels after a trip to the beach? It’s no surprise to learn that that sea water, rich in magnesium, calcium, zinc and selenium, is hugely nourishing for the skin. The sand and salt is nature’s exfoliant and studies have shown that sea water can improve symptoms of eczema and psoriasis.

The many shades of blue that drench the coastline have intrigued artists from all over the world, and has long been synonymous with peace and tranquility. A 2009 study found that the color blue sparks creativity, too, which may explain why one feels inspired and re-energized after a trip to the beach.

The more often you can make it to the coastline, the more benefits you’ll reap. There’s nothing quite as rejuvenating as a trip to the beach, and lucky for us, the Sonoma Coast is just a skip and a hop away. Happy Beach Days.

When we think of mindfulness, our thoughts instantly drift to the wonderful Sonoma County-based yogi, Melissa Beasley. If you are lucky enough to know her, or have taken one of her classes, you’ll know exactly what we mean. She is a true gem of a human being and we asked her to share her mindfulness tips for better health and well-being with Verdure Magazine and here they are:

Prioritize sleep. Arrange your schedule to prioritize what your body needs. This often requires saying
no to other things so that you can put your health first.
Move your body as much as possible. Dancing, boxing, yoga, taking an online class, joining a gym, get a
standing desk, go for a walk—it doesn’t matter. Just commit to it. Movement helps release stuck energy in the body, and is so powerful for overall well-being.
Align routines by incorporating healthy habits into things you already do. For example, take three
deep breaths every time you get into your car, put a goal or affirmation on your phone background, do
tree pose as you brush your teeth, or share what you’re grateful for at the start of every meal. This
helps incorporate wellness into our routines without additional time constraints.
Eat as many vegetables as possible. It’s fun to explore farmer’s markets, sign up for a CSA box, and
try new recipes. Learn how to meal prep, and set yourself up to eat healthy.
Reach out to community for support. Join a group that has shared values. Share your wellness goals
with an accountability buddy. Share your struggles and wins with friends. Hire a coach or expert to
guide you in an area you want to grow in.
Drink high quality water and eat high quality food. What we put into our body affects everything we
do, and is worth the extra cost to prioritize. Your health is worth it.
Have a mindfulness practice. This brings space and awareness to our thoughts, emotions, and
mental well-being. If meditation is new to you, try guided meditation, breathwork, or mantra. This could
also be a grounding practice, or visualization. Find what works for you and do that. The best
meditation is one you’ll actually do.
Go easy on yourself when you get off track. Get back to your wellness routine as soon as possible,
and don’t give up. Fluctuation is normal. Resilience and mindset are everything.
Mental mindset. Develop mental resilience. We all face hardships, low periods, and challenges at
various times in our lives. To re-frame challenging situations, ask yourself, “What can I learn from this,
what did I gain, how will this make me stronger?” Trust in the process of life and your capacity to
handle it. And don’t dwell on or avoid negative emotions, feel them for a time then let them go.
Find what brings you passion and do more of that. Sign up for newsletters that pique your interest,
follow people who inspire you, and get involved with causes you believe in. There are tons of courses,
content, and communities out there. Having something we love and believe in fuels our inner fire and
keeps up going.
Know your values. Life can be overwhelming, and there’s lots of noise out there. Knowing what’s
important to you will help keep you on track. To do this, write down what you actually spend your time
and energy on, and narrow that down into five or so core values based on your daily life. Then do that
again with what your ideal life looks like. Compare the two without judgment. This can show you the
gap between where you are and where you want to be.
Be open to natural medicine. Try acupuncture, chiropractic, or massage/bodywork. Take supplements (especially if you’re deficient). Walks, fresh air, and sunlight can be medicine too.
Start small and be consistent. When implementing new habits, commit to the minimum you know you
can do, and do that every day (for example: five minutes of daily meditation)
Forget all this. We’re all unique beings on our own path! Accept yours will look different than mine,
and be willing to do things differently. Find what works for you and do that.

You can find Melissa teaching on Saturday, June 3rd, 10th and 24th at 10:00AM at Boho Manor in Monte Rio.

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.

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

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

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

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

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

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

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

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

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

Here are a few benefits of implementing a morning routine:

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

2023 Mini-Retreats:

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

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

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

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

Are you sabotaging your sleep?

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

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

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

So, what should you do instead?

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

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

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

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

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

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

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

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

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

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

So, should you even make them?

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

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

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

What’s a SMART goal?

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

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

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

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

Shout your goal from the rooftop!

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

Speak with conviction when talking about your goal.

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

Celebrate along the way. 

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

Whether big or small, setting goals can:

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

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

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

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

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

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

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

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

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

Being in nature is a great place to practice mindfulness.

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

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

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

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

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

Why are boundaries important?

Having set, personal boundaries:

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

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

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

How do you define your boundaries?

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

Here are a few examples to get you thinking:

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

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

Tips for communicating boundaries :

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

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

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

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

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

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

Gratitude is medicine.

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

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

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

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

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

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

Have you heard my fiery cry—my warning call?

Stand back—leave me be!

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

Chanting your false-truths to intimidate;

Hoping I’ll writhe and take the bait.

How foolish of you—do you not see?

You will never take these reins from me.

Try as you might to devour me whole,

I listen to only the whispers of my soul—

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

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.

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

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

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

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

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

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

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

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

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

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

INGREDIENTS:

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

3/4 cup of coconut sugar

1 large egg

1 tsp vanilla extract

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

1 tsp baking soda

1/2 cup chocolate chips

1/2 cup chopped walnuts

DIRECTIONS:

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

OTHER WAYS TO SUPPORT YOUR BODY IN DETOXIFICATION:

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

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

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

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

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

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

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

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

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

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

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

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

To each his own.

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.

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

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

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

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

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

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

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

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

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

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

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 thirteen 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.” Furthermore, most women experience thirteen menstrual cycles per year (28 x 13 = 364). A woman’s menstrual cycle is often synced with that of the moon and both of these natural cycles have symbolized death and rebirth, fertility, and creation for millenia. A woman often menstruates on the New Moon, symbolizing death, and ovulates on the Full Moon, symbolizing rebirth. It was during ovulation that a woman was considered to be at the peak of her femininity and most able to harness her divine, God-like powers as the bringer of new life. 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.

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

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

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.

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

When the going gets tough, remember to:

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

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

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

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

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

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…