Herbal Elixir’s for Your Face & Skin

I absolutely love fresh herbs as a regular part of my health, nutrition and skin care. We are most aware of herbs being used in supplements, teas and seasonings. What is often not taken into consideration is how beneficial some herbs are topically for skin health and even carry anti-aging benefits.

The skin drinks in nutrients and acts as a protective barrier for toxins, meaning our skin is often taking on the impact of environmental chemicals and pollutants. Antioxidant rich herbs can help to support the heavy lift required of our skin, replenish nutrients and optimize skin quality and health.

Making herbal elixirs for the face and skin out of teas (clean sourced herbs and filtered water) is a simple and cost-effective way to not only support your skin but also as a beautifully nurturing self-care practice!

Specific herbs and dosages are important factors and have different benefits and risks. For example, topical essential oils are much stronger (concentrated) forms of herbs and can often cause irritation or reactions. Whereas herbal teas in the form of skin elixirs are more gentle, less concentrated and more hydrating options. Making these elixirs are easy to do, but they do have a shorter shelf life and should be refrigerated and used within 1-month. I personally make a fresh batch weekly.

Some of my personal favorites are:

  • Dandelion – lovely for clarifying + soothing in skin that is prone to or affected by acne, congested, or inflamed skin; pairs well with calming and barrier-supportive herbs.
  • Greek mountain tea – beautiful for antioxidant / anti-aging positioning, especially if you want a Mediterranean/Blue-Zones experience that’s not just green tea.
  • Sage – best in very low concentrations for anti-inflammatory and antimicrobial support, particularly in oilier or breakout-prone skins.
  • Rosemary– excellent for antioxidant and circulation-supportive effects in anti-aging and revitalizing formulas; can help with dull, sluggish skin and scalp health.
  • Thyme– a potent antimicrobial and anti-inflammatory ally for acne-prone or congested skin; ideal in very low-percentage, targeted formulations and always with patch testing due to its strength.

So many herbs hold benefits for your skin. Always look up each herb you plan to use to find the benefits, potential risks and contraindication. Here is a breakdown of just a few more herbs and their skin benefits –

Herb (Topical) Main Skin Benefits (Topical Use) Example High-Level Evidence
Chamomile(Matricaria recutita) • Anti-inflammatory and soothing; often used for irritated, sensitive, or eczematous skin. • Penetrates into deeper skin layers and can help prevent or reduce radiodermatitis and peristomal skin complications in some studies. A classic review notes that chamomile flavonoids and essential oils penetrate below the skin surface and show anti-inflammatory activity. PMC A clinical study found chamomile extract reduced peristomal skin complications vs. control. Brieflands A 2025 meta-analysis of randomized trials supports chamomile’s anti-inflammatory effect overall. ResearchGate
Calendula(Calendula officinalis) • Soothing, mildly anti-inflammatory; used for diaper rash, minor wounds, and radiodermatitis. • May support epithelial repair and reduce severity of some inflammatory skin reactions. A randomized trial in children found calendula ointment more effective than aloe vera for diaper dermatitis. PubMed+1 Reviews and clinical trials suggest calendula ointment can help prevent or treat radiation-induced dermatitis, though evidence quality is moderate and somewhat mixed. PMC+2ResearchGate+2
Aloe vera (Aloe barbadensis) • Promotes wound healing and re-epithelialization; used for burns, donor sites, ulcers, irritant dermatitis. • Anti-inflammatory, hydrating, and may reduce pain and exudate in wounds. RCTs show topical aloe gel can accelerate healing of split-thickness skin graft donor sites and other superficial wounds. PubMed+2BioMed Central+2 A clinical trial in diabetic foot ulcers found aloe extract significantly enhanced ulcer healing vs. standard care. Cureus A systematic review reports improved pain, depth, size, and edema in wounds treated with aloe in several trials. PMC
Green tea(Camellia sinensis) • Strong antioxidant and photoprotective effects; can reduce UV-induced DNA damage and erythema when applied before UV exposure. • May improve skin texture, elasticity, and oiliness/sebum in acne-prone or oily skin. Topical green tea polyphenol lotions have been shown to reduce UVB-mediated damage and erythema in human skin. PMC+1 A double-blind study with topical + oral green tea showed histologic improvement in elastic tissue in photoaged skin. PubMed+1Green-tea toners (2–7%) reduced facial greasiness in a clinical trial. ScienceDirect
Rosemary(Rosmarinus/Salvia rosmarinus) • Antioxidant and anti-aging; supports photoprotection and may reduce erythema, roughness, and visible pores. • Experimental and early human data suggest rosemary compounds may enhance wound healing and potentially reduce scarring. A 2023 review on rosemary and skin reports antioxidant, anti-aging, and healing effects, including in UVB-irradiated models and topical gel formulations. MDPI A recent JCI Insight–linked line of work (highlighted by Penn Medicine) identified a rosemary-derived compound improving wound healing and reducing scar formation. Penn Medicine+1 A 2025 randomized trial of an oral supplement with rosemary extract showed improved skin dullness, roughness, and erythema vs. placebo. PMC
Lavender(Lavandula angustifolia) • May promote wound healing via increased collagen synthesis and fibroblast activity. • Mild anti-inflammatory and analgesic effects; often used for minor burns, irritations, and to soothe skin—though it can also be sensitizing. In vivo work shows topical lavender oil increases collagen production, fibroblast differentiation, and TGF-β expression, accelerating wound closure. BioMed Central+1 A clinical review notes faster wound healing and reduced pain in some gynecologic and surgical wounds with lavender-based treatments. liebertpub.com+1
Thyme (Thymus vulgaris, thymol-rich EO) • Potent antimicrobial activity against Cutibacterium (Propionibacterium) acnes and other bacteria; potential adjunct for acne. • Anti-inflammatory properties that may support reduction of inflamed lesions. A study on essential oils found thyme EO had some of the strongest antibacterial activity against P. acnes among 10 oils tested. PMC Nanoemulsions of thyme oil show strong antimicrobial and anti-inflammatory effects, suggesting usefulness in infected or inflamed skin. PMC A small comparative study of thymol oil vs. face gels supports anti-inflammatory and antibacterial potential in acne contexts. Semantic Scholar PDF+1
Oregano(Origanum vulgare) • Very strong antimicrobial, especially against Staphylococcus aureus and antibiotic-resistant strains (e.g., MRSA) in vitro; considered for infected or high-risk wounds (always with medical oversight). Oregano oil has shown bactericidal activity against multidrug-resistant wound-associated pathogens, including MRSA. PMC+1Recent studies report low MICs of oregano EO against S. aureusand E. coli, and reduced biofilm formation at sub-inhibitory concentrations. MDPI+2PLOS+2 Clinical advice articles discuss oregano oil as a complementary option (not stand-alone) for MRSA-related skin infections. Healthline
Peppermint(Mentha piperita) • Cooling, antipruritic effect via menthol; can reduce itch intensity in chronic pruritus and other itchy dermatoses. • Mild analgesic and anti-inflammatory actions, but can be irritating/sensitizing in some. A randomized study using topical peppermint oil in chronic pruritus showed significant reductions in itch severity vs. control. PMC+1 Reviews of peppermint note topical preparations have long been used to relieve irritation, inflammation, and pruritus via menthol’s cooling, A-delta fiber, and κ-opioid receptor effects. PubMed+2Brieflands+2
Turmeric / Curcumin(Curcuma longa) • Anti-inflammatory and antioxidant; topical curcumin gels/tonics can improve plaque psoriasis and scalp psoriasis in trials. • May reduce erythema, scaling, photoaging changes, and support wound healing; can stain skin and cause contact allergy in some. A topical “turmeric microemulgel” improved clinical scores in mild–moderate psoriasis in a 34-patient trial. PMC Clinical studies on topical curcumin gels show reductions in psoriatic lesion severity and phosphorylase kinase activity. Karger Publishers+2Cabi Digital Library+2 Reviews for the public and clinicians summarize curcumin’s potential benefits for acne, atopic dermatitis, psoriasis, and photoaging via anti-inflammatory and antioxidant mechanisms. Verywell Health+1

Important safety & formulation notes

  • Dilution matters: Most essential oils (lavender, thyme, oregano, peppermint, rosemary) should be diluted in a carrier oil/cream (often ≤1–2% for face) to reduce risk of irritation or sensitization.
  • Patch test first: Especially for sensitive, reactive, or barrier-impaired skin (eczema, active dermatitis).
  • Photosensitivity / irritation: Some herbs and EOs can increase sensitivity or cause dermatitis in some people; discontinue if burning, rash, or swelling occurs.
  • Not a replacement for medical care: For infected, non-healing, or complicated wounds, these should only ever be adjuncts under medical supervision, not primary treatment.

Anti-Aging Herbal Facial Mist Recipe (Tea-Based)

Makes: ~120 ml / 4 oz (one small glass spray bottle)
Use: Within 5–7 days, stored in the fridge (no preservative)

Key Actions (Why These Herbs)

  • Green tea – potent antioxidants (catechins) for anti-aging + photoprotection
  • Rosemary – antioxidant, supports circulation and collagen
  • Calendula – barrier-support, soothing, mild anti-inflammatory
  • Chamomile – calms redness, sensitive/reactive skin
  • Rose petals (optional) – gentle astringent, softening, beautiful sensory note

Ingredients

For one 4 oz (120 ml) facial spray:

  • 1 cup (240 ml) filtered water
  • 1 tsp loose green tea (or 1 green tea bag)
  • 1 tsp dried calendula petals
  • 1 tsp dried chamomile flowers
  • ½ tsp dried rosemary leaf (crushed lightly)
  • 1 tsp dried rose petals (optional, for extra glow + scent)
  • ¼–½ tsp vegetable glycerin (optional, adds gentle hydration; ~2–4% of final volume)

Use organic, cosmetic or food-grade herbs whenever possible.

Equipment

  • Small saucepan or kettle
  • Heatproof glass jar or measuring jug
  • Fine mesh strainer + clean cheesecloth / coffee filter
  • Dark glass spray bottle (4 oz)
  • Small funnel
  • Rubbing alcohol or boiling water to sanitize bottle (optional but ideal)

Instructions

  1. Sanitize your bottle
    • Wash the glass spray bottle, lid, and funnel with hot, soapy water.
    • Rinse well.
    • Optional: Rinse with boiling water or swish with a bit of rubbing alcohol, then let everything air-dry completely.
  2. Boil the water
    • Bring 1 cup (240 ml) of filtered water to a gentle boil.
    • Turn off the heat; let it sit 1–2 minutes (slightly cooler is gentler on green tea and preserves actives).
  3. Make the herbal tea concentrate
    • In a clean glass jar or measuring jug, add:
      • 1 tsp green tea
      • 1 tsp calendula
      • 1 tsp chamomile
      • ½ tsp rosemary
      • 1 tsp rose petals (optional)
    • Pour the hot water over the herbs.
    • Cover (saucer or lid) to keep volatiles in.
    • Steep 10–15 minutes for a strong, but not overly bitter, infusion.
  4. Strain very well
    • Strain through a fine mesh strainer lined with cheesecloth or a coffee filter into a clean jug.
    • You want the liquid as clear and particle-free as possible so it mists smoothly and doesn’t clog the sprayer.
  5. Adjust & add glycerin
    • Let the tea cool to room temperature.
    • Measure out 120 ml (4 oz) of the cooled tea.
    • Stir in ¼–½ tsp vegetable glycerin if using (start with ¼ tsp for very sensitive/oily skin).
    • Mix well.
  6. Bottle it
    • Using the funnel, pour the finished mixture into your glass spray bottle.
    • Cap tightly.
  7. Storage
    • Store in the refrigerator.
    • Use within 5–7 days. Discard earlier if the scent, color, or clarity changes.

How to Use

  • On clean skin, eyes closed, mist 2–4 sprays over face, neck, and décolletage.
  • Use morning and evening, and any time you want a refresh.
  • While skin is still slightly damp, apply your usual serum or oil to lock in hydration and support barrier function.

Additional Safety Notes

  • Always patch test first (inside wrist or behind ear) for 24 hours, especially for sensitive or reactive skin.
  • Avoid spraying directly into eyes; if it happens, rinse with cool water.
  • Because this is a fresh, non-preserved water formula, refrigeration + short shelf life are essential.

Life Lessons I Learned From My Garden

My garden is a quiet teacher. It doesn’t lecture; it shows. In soil and sun, I keep relearning the same simple truths about work, timing, and hope. Here are six lessons my little patch of green gives me again and again.

1) Don’t let your dreams rot on the vine

A vine can pour months of energy into a gorgeous watermelon—only for it to split, sour, or be forgotten on the ground. Dreams are no different. Inspiration is the blossom; follow-through is the harvest. Put a date on the calendar, share your goal out loud, take the unglamorous steps. Pick the fruit while it’s ripe.

2) Sometimes the fruit shows up later than expected—keep doing the work

Plants don’t check our schedules. A seedling might pause for weeks, then suddenly surge after a cool night or a warm rain. Progress in life can be invisible until it isn’t. Keep tending your routines—writing the pages, making the calls, practicing the scales. Momentum often looks like “nothing is happening” right before something is.

3) You can only expand as far as your environment—plant yourself well

A root-bound plant will stay small no matter how much you cheer it on. Environments shape outcomes. If you want growth, choose soil that supports it: people who challenge you kindly, rooms with light, habits that aerate your days. Repot yourself when you’ve outgrown your container.

4) If you don’t water it, it won’t grow

This one sounds obvious—until we go a week without watering our health, relationships, creativity, or spiritual life. Small, steady inputs beat occasional floods. Ten focused minutes can be a drink in the heat of the day: a walk after lunch, a check-in text, a page in the journal, a handful of greens on your plate.

5) You can’t rush the growth process

I’ve tried to coax seedlings to leap ahead with extra fertilizer or fussing. It never works. Healthy growth has a rhythm: seed, sprout, leaf, fruit, rest. Skip a stage and the plant weakens. Honor the season you’re in. Learn while you’re small. Strengthen your stem before you reach for the trellis.

6) Life and growth will always find a way

Every year something pushes through a crack—oregano between pavers, a volunteer tomato where no tomato should be. Life is persistent. Even after setbacks, the impulse to heal remains in us. When a plan breaks, look for the sprout at the edge of the path. Resilience rarely looks dramatic; it looks like the next green shoot.

A closing note from the garden

Tend what matters. Protect your harvest windows. Choose nourishing soil. Water daily. Trust the pace. And remember: even through concrete, something living is trying to reach the light—maybe that something is you.

—Dr. Rachel

Health & Wellness Hacks for Women Over 35

Turning 35 can feel like a tipping point for many women. Hormones begin to shift, metabolism slows, and the demands of work, family, and life often pile higher than ever. But here’s the truth: with a few intentional strategies, your late 30s, 40s, 50s and beyond can be some of the healthiest, strongest, and most vibrant years of your life.

Below are six science-backed health and wellness hacks every woman over 35 can integrate—without falling into the traps of toxic wellness culture.

  1. Develop a Balanced Life

Women often juggle multiple roles—professional, caregiver, partner, friend—and neglect themselves in the process. Balance doesn’t mean equal time for everything but rather creating rhythms that honor your values and energy in a balanced and sustainable way.

🔹Science says: Chronic stress raises cortisol, which disrupts sleep, increases abdominal fat, and accelerates aging (Sapolsky, 2015). Research shows that work-life imbalance is strongly correlated with higher risk of burnout and cardiovascular disease (Kivimäki et al., Lancet, 2015).

🔹 How to practice:

  • Use the rule of three: each day, identify the top 3 priorities and let the rest go.
  • Schedule recovery and self-care time with the same commitment as work meetings.
  • Try a simple breathing practice (inhale 4, exhale 6) for 5 minutes daily.

💬 “Balance is not something you find, it’s something you create.” – Jana Kingsford

  1. Increase Self-Care

Self-care isn’t indulgence—it’s maintenance. It’s putting your own oxygen mask on first so that you CAN show up for all of your responsibilities. For women over 35, it becomes even more critical to support hormone balance, mental clarity, and emotional resilience.

🔹 Science says: Women in midlife who regularly practice self-care (mind-body exercises, somatic practices, sleep hygiene, and stress reduction) report significantly lower rates of anxiety, depression, and inflammation markers (Khoury et al., Clinical Psychology Review, 2015).

🔹 How to practice:

  • Block 20 minutes daily for a ritual you love: journaling, tea, stretching, reading.
  • Rotate between physical (massage, bath, gentle somatic practices), emotional (therapy, journaling), and spiritual (meditation, prayer, nature walks) care.
  • Protect boundaries by saying “no” more often.
  1. Avoid Toxic Wellness Culture

From fad diets to impossible body standards, toxic wellness culture often leaves women depleted, more stressed out, guilty, and misinformed. It’s about idenififying the few things you CAN do to move towards your goals. Let go of the all or nothing approach when it comes to body expectations, appearance, non-toxic living, exercise, fitness, nutrition and other health approaches.

🔹 Science says: Constant dieting is associated with metabolic slowdown, increased risk of eating disorders, and long-term weight gain (Mann et al., American Psychologist, 2007).

When we become extreme, we become more stressed out. We can not live in a bubble AND it is not health or balanced to take on wellness routines that require SO many steps, products, time and energy that it depletes us. That is toxic, not balanced wellbeing.

🔹 How to practice:

  • Focus on a balanced approach to wellness practices (whole foods, strength training, sleep) instead of extremes.
  • Curate your social media—unfollow accounts that trigger comparison or shame.
  • Replace “restrictive eating” with moving towards incorporating more nutrient-dense eating that includes pleasure and flexibility.

The wellness industry often profits from women doubting themselves. True wellness comes from self-trust, not self-punishment.

  1. Consistent Weightlifting

Strength training is a game-changer for women over 35. It boosts metabolism, preserves lean muscle mass, and improves bone density—critical as estrogen levels begin to shift.

🔹 Science says: After 30, women lose 3–5% of muscle mass each decade (Volpi et al., Clinical Nutrition, 2004). Resistance training improves insulin sensitivity and reduces risk of osteoporosis (Watson et al., Journal of Bone & Mineral Research, 2018).

🔹 How to practice:

  • Aim for 2–3 sessions per week, focusing on major compound lifts (squats, deadlifts, push-ups).
  • Start with bodyweight or light weights, progress gradually.
  • Pair with adequate protein for recovery.
  1. Increase Protein Intake

Protein is vital for maintaining lean muscle, stabilizing blood sugar, and keeping energy steady throughout the day. Women often underestimate how much protein they need AND women’s protein needs INCREASE as we age. Eating more protein during this season of life will radically support hormone balance, energy and strength.

🔹 Science says: Protein needs increase with age to prevent sarcopenia (muscle loss). Studies recommend 1.2–1.6 g/kg body weight daily for women over 35 (Bauer et al., Journal of the American Medical Directors Association, 2013).

🔹 How to practice:

  • Include protein at every meal (e.g., eggs at breakfast, fish at lunch, beans or lean meat at dinner). I personally aim for 4-5 ounces of lean protein per meal.
  • Use snacks like Greek yogurt, hardboiled eggs, or protein smoothies as a way to add more protein outside of meals.
  • Pair protein with fiber and healthy fats for satiety.
  1. Prioritize Quality Sleep

Sleep is where repair, detoxification, and hormone regulation happen. After 35, disrupted sleep becomes more common—often due to stress, hormones, or lifestyle.

🔹 Science says: Women who sleep fewer than 7 hours a night have a 45% increased risk of developing heart disease (Cappuccio et al., European Heart Journal, 2011). Poor sleep also disrupts ghrelin and leptin, increasing appetite and weight gain risk.

🔹 How to practice:

  • Set a consistent bedtime (yes, even on weekends).
  • Limit screens 1- 1 ½ hours before bed; try dim lighting and reading instead.
  • Keep the bedroom cool (65–68°F) and dark.
  • Try magnesium glycinate or chamomile tea to support relaxation.
  • Sleep in total darkness (black out curtains or a sleep mask)

💬 “Sleep is the best meditation.” – Dalai Lama

Wellness after 35 isn’t about chasing perfection—it’s about choosing sustainable practices that support your body’s natural rhythms. By a balanced approach to lifting weights, eating more protein, prioritizing sleep, and building emotional resilience, women can move into their 40s and 50s stronger than ever. The key isn’t doing more. It’s doing what actually works.

What is Wellness Fatigue & What Are the Solutions?

What is Wellness Fatigue?

Have you ever felt like your wellness routine has become more exhausting than energizing? Do you find yourself overwhelmed by all the rules, restrictions, and never-ending to-do lists that are supposed to lead to a healthier life? If so, you may be experiencing wellness fatigue—the exhaustion that comes from trying to keep up with an idealized version of health and well-being.

In today’s world, wellness has become an industry, filled with endless information, routines, and rules that can feel overwhelming. While health, nutrition, and self-care are meant to enhance our lives, many people find themselves exhausted, confused, and financially drained by the pursuit of the “perfect” wellness routine. This phenomenon is known as Wellness Fatigue—a state where striving for health feels more like a burden than a benefit.

Wellness fatigue happens when the pursuit of health turns into a full-time job, leaving you drained, confused, and often feeling like your best is never enough. It can manifest in different ways.

Signs of Wellness Fatigue:

  • Your fitness, nutrition, and wellness routine feels like a full-time job. Keeping up with workouts, meal prepping, supplements, and self-care can feel exhausting.
  • Confused, stressed, and drained by all the things you’re supposed to avoid. There’s always a new food, ingredient, or habit being labeled as “toxic” or “unhealthy,” making it difficult to keep up.
  • Overwhelmed financially and emotionally with all the tasks. Wellness trends often come with a hefty price tag, making people feel like they have to spend more to be healthy.
  • Hard to feel safe and know which sources to trust. Conflicting information from influencers, doctors, and wellness gurus makes it challenging to know what’s best for you.
  • So much conflicting information out there! One expert says one thing, while another completely contradicts it.
  • Never feels like it’s enough. No matter how much you do, it can feel like you’re still falling short of the ideal wellness lifestyle.

If any of these resonate with you, you’re not alone. Wellness should empower and nourish you—not leave you feeling defeated. The pursuit of well-being should not leave you feeling more anxious and depleted. So how do you overcome wellness fatigue and create a more balanced, sustainable approach?

Solutions for Wellness Fatigue

If wellness fatigue is taking over your life, it’s time to shift from exhaustion to balance. The key is to simplify, realign, and listen to your body. The key to overcoming wellness fatigue is balance, simplicity, and self-trust. Instead of chasing perfection, focus on what truly serves you and aligns with your body’s natural rhythms. Here are some practical solutions:

Aim for balanced nutrition, fitness, and self-care – Instead of extreme diets and rigid routines, focus on sustainable, enjoyable habits that support overall well-being. Wellness should enhance your life, not take over it. Find a routine that feels sustainable and enjoyable.

Avoid extremes that limit your life – Health is about moderation—eliminating entire food groups, following rigid fitness schedules, or stressing over perfection can do more harm than good. If your wellness routine is making life harder instead of better, it’s time to step back and reassess.

Find inexpensive, simple options – Good health doesn’t have to come with a hefty price tag. Choose accessible, budget-friendly solutions that work for you. True wellness doesn’t require expensive products or complicated plans. Prioritize lifestyle shifts like eating whole foods, daily movement, and good sleep.

Re-align choices with nature’s rhythms and our human design – Tune into and honor your body’s natural cycles like circadian rhythms and getting sunlight in the morning, seasonal eating, and mindful movement for a more intuitive approach to well-being. Align your energy, activity and goals with nature’s natural seasonal rhythms. Reconnecting to the earth and aligning your life with natural design can be simple yet powerful game changers.

Most information has some bias—trust and listen to your body! – Health trends come and go, but your body’s signals are your best guide. Learn to listen to what it truly needs. No one knows your body better than you do. Experiment, observe, and make decisions based on what feels right while also making safe and informed decisions!

Take a gentler approach—move towards your goals with kindness – Instead of rigid rules and aggressive goals, try a more balanced approach to take daily balanced and loving steps towards your goals. Avoid pushing yourself to exhaustion, allow for flexibility and self-compassion in your wellness journey. Wellness is a journey, not a race. Be kind to yourself and celebrate small wins along the way.

True wellness should feel nourishing, freeing, and aligned with your life not restrictive and exhausting. If you’re experiencing wellness fatigue, take a step back and reassess. Simplify your routine, trust your instincts, and focus on what makes you feel good, not what the latest trend dictates. By shifting your approach, you can enjoy true wellness that is sustainable, intuitive, and stress-free. By taking a more balanced, intuitive approach, you can break free from wellness fatigue and create a healthier, happier relationship with yourself and well-being.

Are you struggling with wellness fatigue? What small changes can you make today to bring more ease and joy into your health journey?

You’ve got this!

XO In Wellness,

Dr. Rachel

Alignment – From Somatic Yoga to Life

In yoga we stack the bones to achieve alignment. Within somatic healing yoga practices this alignment of the body is not only to build strength and bone density as it is in traditional yoga. Within somatic yoga we practice stacking and aligning as part of both an energetic realignment as well as a moving meditation to encourage emotional alignment.

But what exactly is living an aligned life or achieving alignment?

Living an aligned life means living in harmony with your true self, values, purpose, and beliefs. It is a state of coherence where your thoughts, feelings, decisions, and actions are consistent with who you genuinely are and what matters most to you. This alignment fosters a sense of authenticity, fulfillment, and flow in life. Here are some key aspects of an aligned life:

  1. Authenticity
  • Being true to yourself and not compromising your identity or values to fit societal norms or expectations. This also means self-imposed or adopted expectations too! Let go of the ‘coulda-shoulda-woulda’s’!
  • Recognizing and embracing your unique strengths, weaknesses, passions, and quirks. Celebrate your uniqueness!
  1. Purpose and Meaning
  • Living with a sense of purpose and direction, where your actions align with your life’s goals and deeper meaning. Aligning your actions with your highest core values leads to not only fulfillment but an aligned and meaningful life.
  • Engaging in activities and relationships that feel fulfilling and contribute to your sense of purpose or contribution. Be of service. Spread kindness and as Ghandi said, ‘be the change you wish to see in the world’.
  1. Emotional Congruence
  • Experiencing a balance between your inner emotions and outer expression, allowing you to act in ways that feel natural and not forced. Of course there are times and places for certain emotional expression… but creating healthy and safe spaces for you to speak your truth is key!
  • Honoring your feelings and intuition as important guides in decision-making and the actions you take.
  1. Health and Well-being
  • Aligning your physical, mental, emotional and spiritual health with your lifestyle choices.
  • Taking care of your body, heart, mind and spirit through nourishing practices, rest, movement, and self-care.
  1. Connection and Relationships
  • Building and maintaining relationships that reflect mutual respect, trust, and shared values. AND creating space for acceptance and inclusion for those with different beliefs and values.
  • Surrounding yourself with people who support your growth and inspire you to be your best self.
  1. Living with Integrity
  • Ensuring that your actions match your words, beliefs and even the thoughts you think. Your thought life should also reflect your highest values.
  • Upholding your commitments and staying true to your principles even when it’s challenging. My father always says, ‘your word is your bond’.
  1. Inner Peace
  • Cultivating a sense of contentment and acceptance in the present moment. Practice finding the beauty in the moment you are currently in. Just BE.
  • Releasing unnecessary stress, guilt, or shame by letting go of what doesn’t serve you. Somatic healing practices are an amazing way to process and release negative emotions and stress from your mind, body, heart and spirit.
  1. Flow and Fulfillment
  • Experiencing “flow” states, where you feel deeply engaged and connected to what you’re doing. This takes mindful practice to develop.
  • Finding joy and satisfaction in daily living rather than constantly seeking external validation. Celebrate all the wins and the perceived losses because those too are learning experiences.

An aligned life requires self-awareness, ongoing reflection, intentional choices and aligned actions. It isn’t about perfection but rather about consistently striving to live in a way that feels true and meaningful to you.

Wellbeing Tools to Thrive During Family Holiday Gatherings

Let’s be honest… the holidays can be a time of joy and connection but also bring challenges that test our emotional and mental well-being. Family dynamics can be triggering and difficult. By preparing with intentional tools and strategies, you can navigate family gatherings with greater ease, protecting your peace while making space for meaningful moments. Here’s how:

  1. Draw Boundaries with Yourself

Setting boundaries is key to maintaining emotional balance. Decide ahead of time what behaviors, comments, or dynamics you are willing to tolerate, and commit to stepping away when those limits are crossed. If things become overwhelming, excuse yourself for a short break—a walk outside, or even five minutes of mindful breathing in the bathroom, can reset your mindset.
How-to: Practice a grounding exercise, like inhaling for four counts, holding for four, and exhaling for six. Keep a comforting mantra in mind, such as, “It’s okay to take care of myself.”

  1. Don’t Engage in Triggering Conversations and Topics

Family gatherings often come with sensitive discussions, whether about politics, religion, or past grievances. Recognize when a topic is spiraling and consciously choose not to engage. You can redirect the conversation or politely excuse yourself.
How-to: Prepare a few neutral phrases, like “I’d rather not discuss that right now” or “Let’s focus on enjoying the day,” to pivot away from uncomfortable subjects.

  1. Focus on the Positive and Find the Joy

Shift your attention to the aspects of the gathering that bring you happiness—whether it’s the food, traditions, or spending time with loved ones. Cultivating gratitude for these moments can help offset stress and negativity.
How-to: Take mental snapshots of moments that warm your heart. At the end of the day, jot down three things you’re grateful for to solidify the positive experience.

  1. Limit Shared Time Based on Your Emotional Tolerance

You don’t need to stay longer than you’re emotionally comfortable with. Plan your visit in a way that works for your energy levels and be mindful of how long you can meaningfully engage before burnout sets in.
How-to: Use a timer or alarm as a gentle reminder to check in with yourself after a set amount of time. If you feel drained, it’s okay to leave earlier than planned.

  1. Let Go of Trying to ‘Show Up Perfect’

The pressure to impress or live up to family expectations can be exhausting. Remember, you don’t need to prove your worth through perfection. Embrace authenticity and allow yourself to simply be present.
How-to: Before the gathering, write down one or two positive self-reminders to draw upon, such as “I am enough as I am,” to remind yourself in those moments when self-doubt creeps in.

  1. Focus on Balance When It Comes to Food and Alcohol

Overindulging can amplify feelings of guilt or discomfort later. Instead, aim for balance—enjoy holiday treats without going overboard, and stay mindful of your alcohol intake to maintain emotional clarity.
How-to: Alternate alcoholic drinks with water or mocktails, and start your meal with a plate of veggies or protein to avoid overloading on sugar.

  1. Eat and Move!

Both skipping meals and also staying sedentary after a big meal both can add fuel to the fire of emotional unbalance around family. With eating and then not moving your body, not only does this spike glucose levels but can take a toll on your energy and mood. When skipping meals before a big family gathering you risk showing up ‘hangry’ or having less emotional capacity for stressors that may arise. Nourish your body with balanced meals and incorporate movement to keep your spirits up.
How-to: Start the day with a short yoga flow or a brisk walk and ensure you don’t arrive hungry by having a light, nutritious snack beforehand. After your big holiday meal, take a 15–30-minute walk… this can provide valuable alone time to reset and rebalance or a fun and meaningful family activity.

  1. Schedule Time After for Self-Care and Restorative ‘You Time’

Post-gathering recovery is just as important as preparation. Plan for self-care activities to decompress and recharge after the holidays.
How-to: Set aside an evening for activities you enjoy, like reading, journaling, or taking a long bath, and leave room for a good night’s sleep.

  1. It’s Okay to Bow Out

If attending a gathering feels more harmful than helpful, give yourself permission to skip it. Your mental health and well-being come first.
How-to: Communicate your decision respectfully, offering an alternative to connect, such as a video call or a later one-on-one visit.

By embracing these tools, you can protect your mental health and emotional well-being while still engaging meaningfully with loved ones this holiday season. Remember, thriving during the holidays isn’t about perfection—it’s about prioritizing your peace and joy. Breathe & be intentional… you’ve got this!

Somatic Workout? What makes it different?

Any form of exercise can be practiced as a form of ‘somatic exercises’ or as a ‘somatic workout’. Almost any movement can be beneficial for somatic healing and emotional release when done with very intentional mind-body techniques that are somatically focused.

Somatic exercises focus on awareness and feeling the sensation of the body during movement to help relieve tension and promote overall physical and mental wellbeing. This approach to bodywork utilizes the mind-body connection.

A workout is considered “somatic” when it emphasizes a deep focus on internal bodily sensations and awareness during movement, prioritizing the mind-body connection rather than achieving specific fitness goals, often involving slow, gentle movements with the intention of listening to how your body feels throughout the exercise.

Key aspects of a somatic workout:

  • Intentional awareness:

Paying close attention to how your body feels during each movement, noticing tension, release, and subtle sensations.

  • Gentle movements:

Avoiding forceful or strenuous motions, instead opting for slow, controlled movements.

  • Mind-body connection:

Actively connecting your mental focus to your physical sensations.

  • No specific goal:

Focusing on the quality of movement rather than achieving a certain outcome like lifting a specific heavy weight or reaching a specific range of motion.

Examples of common exercises practices that are more naturally ‘somatic practices’:

  • Yoga: When practiced with deep awareness of breath and body sensations
  • Tai Chi: Slow, mindful movements with emphasis on body awareness
  • Pilates: When done with a focus on internal sensations and alignment
  • Somatic Stretching: Gentle stretches designed to release tension and connect with the body
  • Body scans: Deliberately scanning your body to identify areas of tension or discomfort

However, you can also turn any type of exercise like strength building or a cardio workout into a form of somatic exercise by doing the following:

  1. Intentionally take the approach that it is a ‘moving meditation’
  2. Focus on connecting each breath with each movement, moment to moment
  3. Align your inhale and exhale with force and flow – Exhale against force (example exhale as you light the weight, inhale as you release it)
  4. Focus your mind on the specific muscle you are working – build your mind-body connection

When you practice this form of embodied exercise and increase your mind-body connection with each movement the results are (over time) that you not only experience somatic healing benefits such as stress reduction and more mindfulness but also develop a stronger, more balanced physique that is also less prone to injury.

If you want to learn an expansive set of tools to practice somatic healing for your own body and loved ones, or to start a career as an Integrative Somatic Practitioner visit: Integrative Wellness Academy

My Pomegranate Obsession

I have always been obsessed with super foods like pomegranates. Not only are they incredibly tasty and add a bit of color and flavor to many recipes, but they are also not just your average ‘super food’ but have MANY medicinal benefits. Pomegranates are a nutritious fruit that contain many vitamins, minerals, fiber, and antioxidants (antioxidants being why they are considered a ‘super food’). Pomegranates offer a wide range of health benefits, largely due to their rich nutritional profile. Here are the top health benefits of consuming pomegranates:

  1. Rich in Antioxidants: Pomegranates are packed with powerful antioxidants, particularly polyphenols like punicalagins and anthocyanins, which help protect cells from damage caused by free radicals. This can slow the aging process and reduce the risk of chronic diseases such as heart disease and cancer.
  2. Heart Health: Studies suggest that pomegranates may help lower blood pressure, reduce LDL (“bad”) cholesterol, and improve overall heart function. The fruit’s anti-inflammatory properties and ability to enhance blood flow can lower the risk of heart disease.
  3. Anti-Inflammatory Properties: Pomegranates contain potent anti-inflammatory compounds that help reduce inflammation in the body, potentially reducing the risk of chronic conditions like arthritis, type 2 diabetes, and inflammatory bowel disease.
  4. Cancer Prevention: Some research suggests that pomegranate compounds may help prevent the growth of cancer cells, particularly in prostate and breast cancer. These effects are primarily attributed to the fruit’s high levels of antioxidants and anti-inflammatory properties.
  5. Improves Memory and Brain Health: Pomegranates may improve cognitive function and protect memory. Studies have shown that the antioxidants in pomegranate juice can reduce oxidative stress and inflammation in the brain, helping to enhance memory and protect against cognitive decline as you age.
  6. Heart health
Pomegranates contain antioxidants called punicalagins and ellagitannins that can help prevent plaque and cholesterol buildup in arteries. Pomegranate juice also contains anthocyanins and anthoxanthins, which can help reduce LDL cholesterol and increase HDL cholesterol.
  7. Immune system
Pomegranates are rich in vitamin C and antioxidants, which can help boost your body’s antibodies and fight disease-causing germs.
  8. Digestion
Pomegranates are high in fiber, which can help you feel full longer and keep your digestive system healthy. The fiber also helps keep your blood glucose levels stable.
  9. Cancer prevention
Pomegranates contain anti-inflammatory properties and polyphenols that can help prevent cancer from spreading and inhibit cancer cell growth.
  10. Exercise performance
The antioxidants in pomegranates may help increase nitric oxide bioavailability, which can enhance exercise performance.
  11. Weight management
Pomegranates are low in calories and can help you feel full, which can help reduce weight gain.
  12. Skin health
Pomegranates can help hydrate your skin, prevent acne, and reduce the appearance of wrinkles and dark spots

10 Ways To Optimize Sleep & Why

Top 10 Ways to Optimize Sleep

  1. Maintain a Consistent Sleep Schedule: Go to bed and wake up at the same time every day, even on weekends. This helps regulate your body’s internal clock (circadian rhythm) and improves the quality of your sleep over time.
  2. Create a Relaxing Bedtime Routine: Establish a calming pre-sleep routine that might include activities like reading, taking a warm bath, essential oils, practicing meditation, or deep breathing exercises. This helps signal to your body that it’s time to wind down and prepare for sleep.
  3. Optimize Your Sleep Environment: Ensure your bedroom is conducive to sleep by keeping it cool, dark, and quiet. Consider using blackout curtains or a sleep mask, earplugs, or a white noise machine if needed. A comfortable mattress and pillow are also crucial for quality sleep (made of non-toxic organic materials of course!).
  4. Limit Exposure to Blue Light Before Bed: Reduce exposure to screens (phones, tablets, computers, and TVs) at least 1-2 hours before bedtime. Blue light from screens can suppress melatonin production, making it harder to fall asleep.
  5. Be Mindful of Food and Drink Intake: Avoid large meals, caffeine, and alcohol close to bedtime. Caffeine and nicotine are stimulants that can interfere with sleep, while alcohol, despite its sedative effects, can disrupt sleep patterns later in the night.
  6. Get Sunlight Exposure During the Day: Natural light exposure, especially in the morning, helps regulate your circadian rhythm by signaling to your brain that it’s time to be awake. Try to get at least 30 minutes of sunlight exposure daily.
  7. Exercise Regularly: Regular physical activity can help you fall asleep faster and enjoy deeper sleep. However, avoid vigorous exercise close to bedtime, as it may have an energizing effect and interfere with sleep.
  8. Limit Naps During the Day: While short naps can be beneficial, long or irregular napping during the day can negatively affect your nighttime sleep. If you need to nap, aim for 20-30 minutes, preferably earlier in the afternoon.
  9. Manage Stress and Anxiety: Practice stress-reducing techniques like mindfulness meditation, yoga, or journaling. High stress and anxiety levels can cause sleep disturbances, so it’s crucial to address these issues for better sleep quality.
  10. Avoid Clock-Watching: Constantly checking the time during the night can create anxiety and make it harder to fall back asleep. If you find yourself awake in the middle of the night, consider turning the clock away from your view.

Top 10 Health and Mental Health Benefits of Optimizing Sleep

  1. Improved Cognitive Function: Quality sleep enhances memory, learning, problem-solving skills, and decision-making abilities. It helps consolidate short-term memories into long-term storage.
  2. Enhanced Mood and Emotional Stability: Sleep plays a critical role in regulating mood. Sufficient sleep reduces irritability, anxiety, and the risk of mood disorders such as depression.
  3. Stronger Immune System: Good sleep strengthens the immune system, making the body more effective at fighting off infections and reducing the risk of illness.
  4. Better Physical Health: Optimizing sleep reduces the risk of chronic health conditions such as heart disease, hypertension, stroke, and diabetes by regulating blood pressure, reducing inflammation, and supporting metabolism.
  5. Improved Metabolic Health: Adequate sleep helps regulate appetite hormones like ghrelin and leptin, which can prevent overeating and support healthy weight management.
  6. Increased Energy and Alertness: Quality sleep leads to greater energy levels and alertness throughout the day, improving productivity and focus.
  7. Enhanced Physical Performance: Sleep supports muscle recovery, growth, and overall physical performance, which is essential for athletes and anyone engaging in regular physical activity.
  8. Lowered Risk of Mental Health Disorders: Optimizing sleep can decrease the risk of developing anxiety, depression, and other mental health disorders by balancing mood-regulating neurotransmitters.
  9. Reduced Stress Levels: Adequate sleep lowers cortisol (the stress hormone) levels, helping the body better manage stress and reducing the risk of stress-related health issues.
  10. Improved Longevity: Consistent, high-quality sleep has been linked to a longer lifespan by reducing the risk of multiple health conditions and supporting overall well-being.

Ikaria, Greece: Blue Zone Longevity Nutrition

We all tend to take away information from other countries and cultures through the lenses of our own perception. Americans have an even stronger tendency to boil nutritional information and wisdom down into highly restrictive diets and create popular fads. My experience of all the blue zone’s books, shows/documentaries, cookbooks and diet plans was that I suspected this was the case. I was pretty sure that some more balance and critical information may have been missing. While visiting the beautiful blue zone island of Ikaria in Greece I discovered my suspicions were correct and I found the information I was looking for.

I found that the true longevity diet is not a diet at all, but a lifestyle that involves healthy, nutritious foods, healthy habits and a much more holistic approach to longevity. It is important to note that we can eat healthy nutritious foods and even exercise, but if we have unhealthy habits around sleep, stress, mindset and relationships (with ourselves and others), there is no amount of healthy food or exercise that will create optimal health, reduce the risk of disease and create longevity. I wanted to say that front and center! I will write a follow up piece on all the holistic aspects to consider adopting to truly optimize your health and longevity. For now, let’s focus on Ikaria’s longevity nutrition…

Surprisingly the Ikaria’s longevity nutritional approach is much less restrictive than you would imagine. It is focused on balanced, nutrient rich foods, a mindful approach to food sourcing, preparation (to maintain nutrients), eating fresh and in season, specific food pairing and of course, very high (in comparison to the SAD diet – Standard American Diet) in healthy fats. In fact about 30% of their daily calories come from healthy fats such as olive oil, nuts and seeds, fatty fish, egg yolk and avocado.

What do they restrict? The only thing that most Ikarian’s who are or are on the track to becoming centenarians do not eat is refined sugars, fried foods and processed foods. Additionally they steer away from eating bottom feeders (shellfish). But there is much more to consider ‘moving towards’ or adding from their culture around nutrition and only a few things to ‘move away from’ which is to limit, reduce or avoid. As I have been saying for years, we need a more kind and balanced approach to food. One that promotes health and longevity, does not create more stress in our lives and one that reduces the risk of illness and disease. Food is our medicine and one of the most powerful forms of medicine we have in our medicine cabinet or health toolbox.

Let’s first take a deeper look at the US approach to nutrition historically and where that has led us…

The SAD diet is based on a very unhealthy food pyramid that has been taught in schools for decades.

‘In 1974, the first food pyramid was presented to the public with the following message: “A good, healthy diet at a reasonable price”. This pyramid was made up of 3 parts: The base included basic foodstuffs considered essential to the individual’s wellbeing: cereals, dairy products, pasta and potatoes.’ – Alimentarium

In 1992, The US Department of Agriculture developed and published for the public, a food pyramid that impacted the way most people think about their diet and shifted their daily intake. At the bottom of the pyramid were grains and starches, telling us that the bulk of our diet ought to consist of carbohydrates like cereal and bread. Up at the top—in very moderate amounts. Here is a visual –

‘The Pyramid’s emphasis on eating carbohydrates and avoiding fats has been blamed for rising rates of obesity in the U.S. The nation’s food guide has since been updated several times, and now the USDA uses a plate graphic design to promote healthier eating—though it’s still far from ideal.’ – Levels Health

This has led the US and many other nations who unfortunately follow our lead to rapidly increase rates of obesity, type two diabetes, cancer, heart disease, dementia and Alzheimer’s disease. There is a solution, one that allows each of us to become empowered to optimize both our current state of health and our longevity. It calls for a return to a more holistic and natural approach to nutritious foods, the way that most centenarians around the world eat.

So now let’s unpack WHAT they eat and HOW they eat it in the blue zone of Ikaria, Greece…

Before I share a few key elements of WHAT & HOW they eat, let me share with you the Ikarian approach in a food pyramid format that I put together –

Now that you have a visual pyramid to guide you, let’s dive into the other key HOW’S & WHAT’s

Balance –

Eat meal consists of a balanced plate with the following included in each meal

  • Healthy fats (add organic virgin olive oil to everything, yes, everything and ideally after it has been cooked)
  • Leafy raw greens
  • Carbohydrates
  • Proteins
  • Probiotics

Nutrient rich foods –

This means whole fresh foods, minimally or not processed, not genetically modified, organic and prepared in ways that retain the nutrients (more on this later).

Plant forward –

This does not mean vegetarian or vegan at all. Plant forward means a focus on consuming large amounts of vegetables and legumes. Think of ½ your plate as being filled with veggies each meal, that is a plant forward approach.

Mindful approach to food sourcing –

I always say that the health of food always starts at the farm, with the soil’s nutrients, then moves into how the plants and animals are raised (without chemicals and animals’ free range and nutrient rich food fed versus soy and processed grains) and finally how they are harvested, packaged and transported. Ikarians follow the guidelines below

  • Grow your own, if possible, if not shop a local farmers market
  • Locally sourced (optimally within 100 miles when possible)
  • Organic and unprocessed or minimally processed
  • Mindful and educated on food origins (example: speaking to the fisherman or fish salesperson to find out how old and big the fish was that their cut is coming from)
  • Eating fresh and in season

Preparation to maintain nutrients – 

You can have clean and healthy nutrient rich foods that then have their health benefits significantly diminished in preparation. Here are a few tips to take away from the Ikarian diet:

  • Never fry
  • Don’t heat oils to high heats (they become carcinogenic)
  • Cook foods on low temperatures and cook slow/longer
  • Don’t grill or blacken poultry, fish and meats (these also become carcinogenic)

Specific food pairing –

This next one is a health game changer! Always eat your carbohydrates; grains, potatoes and even legumes (yes, those are high in carbohydrates too) WITH raw leafy greens. Leafy greens are high in fiber. When we consume carbohydrates in balance with fiber our body is better able to digest, convert and utilize this as energy instead of storing it as fat or spiking our insulin levels. We see many people who eat what we would consider to be healthy here in the US who are developing type two diabetes. This is why. They are not getting enough fiber with their carbohydrates. And grains are the biggest culprit because all grains are somewhat processed, and the processing or milling removes much the fiber creating grains that negatively impact our insulin and glucose levels.

High intake of healthy fats –

At least 30% of the daily caloric intake in most blue zone’s nutrition comes from healthy fats. Our bodies utilize two things for energy, fats and carbohydrates. But healthy fats such as fatty fish, nuts and seeds, olive oil, avocado and egg yolk are ideal for brain health and optimal energy levels. In other words, get ready to drizzle a healthy dose onto EVERYTHING, ideally a nice virgin olive oil that is organic and locally sourced (if possible).

All of the above are then also paired with two critical and actionable elements-

Here is the US we often hear ‘rest and digest’. This comes from the parasympathetic nervous system acts like a brake. It promotes the “rest and digest” response that calms the body down after the danger has passed. The term ‘rest and digest’ has been taken out of context. How this got taken out of context is simple, when the parasympathetic nervous system is in the ‘on’ position it means that your bodies physiology is in a state of calm, not distress or in fight or flight mode which allows the body to be able to put forth energy towards digesting food. This doesn’t mean eat and rest. You should eat and move.

In Ikaria they are taught to:

Eat and move

Fast and rest

Additionally, the Ikarians start and end their day with a cup of light herbal tea and those who do drink coffee do so with breakfast, not before. The herbal teas are made from wild foraged or home grown organic fresh herbs that are native to the island and hold many health and medicinal benefits. Many of these can be found and grown in the US as well. A few of these herbs are –

  1. Mint
  2. Chamomile
  3. Cistus (aka Rock Rose)
  4. Rosemary
  5. Oregano
  6. Thyme

Note, these are the same fresh herbs they use on top of salads as well as mixed into other food dishes for flavor. See my blog on a breakdown of many more of the herbs used in Ikaria both for cooking as well as for medicinal teas HERE

Sources:

George Karimalis, Ikarian, longevity expert and owner of Karimalis Farm and Winery – https://www.ikarianwine.gr/en

https://www.alimentarium.org/en/fact-sheet/origins-food-pyramid#:~:text=In%201974%2C%20the%20first%20food,dairy%20products%2C%20pasta%20and%20potatoes.

https://www.levelshealth.com/blog/how-and-why-the-food-pyramid-diet-recommendations-changed#:~:text=The%20Pyramid’s%20emphasis%20on%20eating,it’s%20still%20far%20from%20ideal.

Sociodemographic and Lifestyle Statistics of Oldest Old People (>80 Years) Living in Ikaria Island: The Ikaria Study

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3051199/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6914977/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8074281/

Estimated prevalence of diabetes in the United StatesTotal: 38.4 million people of all ages had diabetes (11.6% of the population) in 2021. 38.1 million were adults ages 18 years or older. Ikaria in comparison, diabetes is reported to affect 8.0% of the population aged 15 and over

https://www.mdpi.com/2072-6643/13/4/1386

Diabetes is higher in developed than in developing countries. The number of adults with diabetes in the world will rise from 135 million in 1995 to 300 million in the year 2025.

https://pubmed.ncbi.nlm.nih.gov/9727886/#:~:text=Results%3A%20Prevalence%20of%20diabetes%20in,million%20in%20the%20year%202025.

https://www.statista.com/statistics/240883/number-of-diabetes-diagnosis-in-the-united-states/

The Link Between Longevity, Optimal Health & Herbs

What’s the link between longevity, optimal health & herbs ???? in numerous blue zones (where people live the longest and with low incidents of illness & disease) you will often find a link between herbs and daily use. Many have herb gardens and start and end their day with fresh picked herbal tea. Additionally organic herbs are used to season foods during cooking but also on top of salads.

We all know that green leafy vegetables are vitamin and nutrient rich, but fresh herbs contain large amounts of vitamins such as A, C and K. Additionally, many herbs also contain polyphenols. Polyphenols are plant compounds that have both antioxidant and anti-inflammatory capabilities. So adding herbs to your daily diet have significant health benefits as well as act preventatively!

Here are a few of the herbs that are specific to the mediterranean diet:

  • ???? spearmint
  • ???? peppermint
  • ???? pennyroyal
  • ???? oregano
  • ???? savory
  • ???? thyme
  • ???? basil
  • ???? cistus/rock rose
  • ???? lavender
  • ???? chamomile
  • ???? sage
  • ???? dandelion
  • ???? rosemary

Here is a breakdown of each herb’s health and medicinal benefits. These are just a few or a summary of the benefits so I encourage you to research more:

???? spearmint – may help balance hormones, lower blood sugar and improve digestion, and can also reduce stress and improve memory

???? peppermint – antibacterial, antifungal, and antiviral properties. Menthol and methyl salicylate, the main ingredients in peppermint, have antispasmodic effects, with calming effects on the gastrointestinal tract.

???? pennyroyal – alleviate menstrual symptoms, and to treat inflammatory conditions, chronic bronchitis, and minor ailments.

???? oregano – anti-inflammatory, antioxidant, and antimicrobial properties. Potential medical uses range from diabetes to cramps. It may also help reduce the risk of cancer.

???? savory – good for coughs, sore throat, and intestinal disorders including cramps, indigestion, gas, diarrhea, decrease muscle spasms, kill bacteria and fungus, help nausea, and loss of appetite. People with diabetes take it to relieve frequent thirst.

???? thyme – anti-inflammatory, antimicrobial, and antiseptic properties, boosts the immune system and prevent colds, flus, and other illnesses and can improve the function of your immune system. Thyme is packed with vitamins and other nutrients, including Vitamin C, Vitamin A, Vitamin B-6, iron, calcium, magnesium, and manganese. thyme also helps to detoxify the body.

???? basil – is rich in antioxidants and contains nutrients and compounds that can help stave off chronic diseases, including cancer, diabetes, heart disease and arthritis, lowers blood pressure, can help lower your cholesterol and triglycerides, rich in magnesium, which can help improve your blood flow by allowing your muscles and blood vessels to relax, reduces inflammation, supports liver function and helps detoxify the body. It’s a good source of vitamin k and strengthens bones. Basil has been proven through studies to improve heart health, blood sugar, boost immune system and even increase thinking and reasoning ability (neurocognition).

???? cistus/rock rose – a strong antioxidant, captures and remove free radicals, has a rejuvenating, anti-inflammatory and vitalizing effect on human body. Flushes toxins and heavy metals, known to slow down the aging process. Strengthens the immune system, acts as firewall against diseases. People also use it for panic, stress, and anxiety.

???? lavender – known to be rich in medicinal properties like antimicrobial activity, it also has anxiolytic, anti-inflammatory, antinociceptive, and antioxidant properties. It is also often used for insomnia, alopecia (hair loss), anxiety, stress, and postoperative pain.

???? chamomile – commonly used for hay fever, inflammation, muscle spasms, menstrual disorders, insomnia, ulcers, wounds, gastrointestinal disorders, rheumatic pain, and hemorrhoids. Very beneficial for aiding in relaxation and falling asleep.

???? sage – boosts memory, might help with chemical imbalances in the brain that cause problems with memory and thinking skills, eases menopausal hot flashes and night sweats, fights inflammation, improves blood sugar control, lowers cholesterol levels, known to be preventative for cancers, and promotes skin healing. Additionally used for easing sore throats, digestive problems, including loss of appetite, gas (flatulence), stomach pain (gastritis), diarrhea, bloating, and heartburn. It is also used for reducing overproduction of perspiration and saliva, and for depression, memory loss, and Alzheimer’s disease.

???? dandelion – has antioxidant properties, improve the immune system, stimulate the appetite and help digestion, detoxify the liver and gallbladder, and helps kidney function. Also contains beta-carotene, which is an antioxidant that helps protect cells from damage. Research shows that carotenoids such as beta-carotene play a vital role in reducing cell damage. The flower of the dandelion is also full of flavonoids and polyphenols, which are other types of antioxidants.

???? rosemary – significant antimicrobial, anti-inflammatory, antioxidant, anti-apoptotic, anti-tumorigenic, antinociceptive, and neuroprotective properties. It is known to boost memory and brain health and has positive effects on mood, learning, memory, pain, anxiety, and sleep. In Ikaria, Greece, the grandmothers would tell their children and grandchildren to tuck a fresh sprig behind their ear and wear it throughout the day. I have a rosemary plant on my bedside table.

Medicinal Foods Recipe: Cajun Jambalaya & The Benefits of Heat

Medicinal benefits are listed first, followed by the recipe…

Spicey foods are used in many different natural medicine and indigenous health practices for their medicinal properties and benefits. Spicy foods that contain capsaicin may help improve blood pressure, satiety, gut health, and longevity. With spice, a small amount can be beneficial, but it is important to ingest them in balance. Excessive or high intakes of spicy foods may cause gut imbalances, uncomfortable GI symptoms, acidity, nausea, stomach pain, and diarrhea.

In Ayurvedic medicine, Pitta is one of the 3 doshas in the body according to Ayurveda and it is believed to control the digestive power or ‘fire’ in the body. When pitta goes out of control, or becomes too high, it can cause you a lot of discomfort and stomach issues. When pitta is too low, the symptoms include poor digestion and metabolism, feeling cold, loss of skin luster, body stiffness, pricking pain, loss of appetite, excessive roughness or coarseness of the body, tremors, feeling heavy, sluggish or weight gain, whitish coloration of eyes, skin, or nails.

Ayurveda uses foods with high heat or ‘hot’ potency promote digestion and metabolism, as well as being energetic and light in the body, and they boost blood circulation. Within Ayurveda, warming or ‘hot foods’ include ginger, garlic, tomatoes, honey and dry. Additionally to increase pitta or heat within the body ghee, turmeric, root vegetables and chili peppers are often used.

While in Traditional Chinese Medicine, warming foods have the effects of raising the yang, energy (qi) of organs and warming and improving the circulation and dispelling the cold. Yang deficiency can bring cold limbs and intolerance of cold. Essence deficiency is manifested as premature aging, weakness of lower limb, slow movement, glazed expression, hair loss, loose teeth, etc.

These types of food are suitable for people who are yang deficient… Yang foods include peppers, chicken, beef, lamb, cinnamon tea, chai, ginger, garlic, onions, peppers, leeks, pumpkin, shallots and cherries. Herbs that boost Yang energyinclude basil, chives, coriander, dill, fennel, parsley and rosemary. Spices that boost Yang energy include anise, cumin, cinnamon, cloves, ginger, black pepper.

Native Americans have used cayenne (Capsicum annuum, frutescens, or red pepper) as both food and medicine for at least 9,000 years. The hot and spicy taste of cayenne pepper is mostly due to a substance known as capsaicin, which helps reduce pain.

‘Known as the “King of Spices,” black pepper has been valued for its flavor and antibacterial, antioxidant, and anti-inflammatory benefits. Studies have shown that the chemical compounds of black pepper, particularly piperine, may be effective in the early acute inflammatory process.’

https://pharmeasy.in/blog/14-health-benefits-of-black-pepper-and-recipes/ Ground black pepper is used often in Ayurvedic medicine, often combined with turmeric and is always combined with ghee or oil in order to facilitate absorption.

Probably the most popular and accessible pepper in the USA is the bell pepper. ‘The antioxidant activity of bell peppers can be attributed also to the content in vitamin C, carotenoids, and capsaicinoids… The antioxidant activity of bell peppers can also be affected by ripeness. That is, the green fruits have a lower activity than the red ones, perhaps due to differences in the content in carotenoids, phenols, and flavonoids, which contribute significantly to the antioxidant activity and are found in red peppers but are scarce in green ones. Howard et al. reported higher antioxidant activity in ripe peppers of the variety Yellow Bell than in the immature ones (42.75% and 66.9%, respectively).’

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4665466/#:~:text=%5B3%5D%2C%20who%20found%20higher,by%20orange%20ones%20(Simpaty)

All of the foods, herbs and spices that I have listed are examples of the types of foods you can include in your diet if you need to balance your diet with more warmth/heat.

Now that I have introduced a few medicinal benefits of foods with heat, let’s jump into my medicinal Cajun Jambalaya recipe…

Medicinal Cajun Jambalaya

My recipe is one that boosts medicinal benefits and integrates herbs, spices and ingredients that are not commonly found in a Cajun Jambalaya. My goal in creating medicinal recipes is always to honor the roots and culture of the recipe while adding a unique twist of healing food elements.

*It is important to note that different people’s systems can tolerate different amounts of heat. All spicey ingredients listed below offer mid-range heat. Add or reduce to meet your own body’s needs. LISTEN to your body when it comes to spice and heat.

This recipe makes about 10-servings. Perfect to bulk cook for the week ahead or freeze in individual batches.

Ingredients:

Veggies: celery, white onion, shallots, red onion, okra, bell peppers – red, orange, yellow and green bell pepper, organic okra, jalapeño pepper, poblano pepper, habanero pepper, serrano pepper, Anaheim pepper, la rouge pepper, lime and diced or crushed organic tomatoes.

*If the peppers listed are not fresh and in season as well as available to your location you may opt for any mix of peppers… try to add different colors, sizes, and shapes!

Spices & Herbs: cayenne pepper, smoked paprika, kosher Celtic Sea salt, fresh chopped garlic (or garlic powder), ground black pepper, ground white pepper, ground red pepper (Baies Roses from France if you can find it), onion powder. Herbs ideally should be organic and fresh: basil, dill, cilantro, oregano, bay leaf & thyme, lemon grass, chives, and 1-inch of fresh ground turmeric root (pop the root into a food processor for one minute).

For heat level: feel free to add more or less of either, depending on your heat preferences. Taste as you go so that you don’t end up too far down the heat rabbit hole!

Healthy fat: ½ avocado (thinly sliced), 1 tablespoon of grass-fed ghee & 1 tablespoon of pure organic olive oil (these are not cooked into the broth but stirred in for about 1-minute prior to either removing the jambalaya from heat or just before serving. For vegans, skip the ghee.

Protein: chicken, cod, shrimp, and andouille sausage (made from chicken – READ ingredients closely, you want chicken made andouille that is not heavily processed). You can also skip animal proteins and opt for beans for a vegan option). Or use whatever proteins you prefer. Feel free to choose one or two, or you can use them all together. High protein meals have numerous health benefits so I like to add a LOT of protein!

Broth: Organic clean sourced bone broth (beef, chicken or fish bone broth… yes, fist bone broth is available too, but it is rare and more challenging to find. It is very rich in Omega’s). For a vegan option you can opt for organic vegetable broth (ideally from root veggies).

Base: While traditionally served a top a bed of white rice, here are my more nutrient rich and clean recommendations for your base – brown rice and spelt, forbidden black rice, wild rice or cauliflower rice (be sure when sourcing grains that they are non-GMO & organic)

Don’t forget to taste and season with salt and pepper to taste at the end.

Also, feel free to garnish with whatever you prefer! I like to use sliced green onions and a hint of chopped fresh parsley and lemon wedges.

Prepare Ingredients:

  • Chop the veggies: celery, white onion, shallots, red onion, okra, and bell peppers (red, orange, yellow, and green). Dice or crush organic tomatoes. Slice jalapeño pepper, poblano pepper, habanero pepper, serrano pepper, Anaheim pepper, la rouge pepper, and lime.
  • Finely chop fresh herbs: basil, dill, cilantro, oregano, bay leaf, thyme, lemon grass, and chives.
  • Grind 1-inch fresh turmeric root in a food processor for one minute.
  • Slice avocado thinly for garnish.
  • Gather spices: cayenne pepper, smoked paprika, kosher Celtic Sea salt, garlic (chopped or powder), ground black pepper, ground white pepper, ground red pepper (Baies Roses if available), and onion powder.
  • Prepare protein options: dice chicken, cod, and andouille sausage. Peel and devein shrimp if needed. For vegan option, prepare beans.
  • Choose your broth: organic bone broth (beef, chicken, or fish) or vegetable broth. Select your base: brown rice, spelt, forbidden black rice, wild rice, or cauliflower rice.

Cooking Process:

  • Heat a large pot or Dutch oven over medium heat. Add grass-fed ghee and pure organic olive oil.
  • Once the oil is hot, add chopped white onion, shallots, and garlic. Sauté until fragrant and translucent.
  • Add diced chicken and andouille sausage (if using). Cook until chicken is browned on all sides.
  • Stir in chopped bell peppers, okra, jalapeño pepper, poblano pepper, habanero pepper, serrano pepper, Anaheim pepper, and la rouge pepper. Cook for a few minutes until vegetables begin to soften.
  • Add crushed or diced tomatoes, fresh herbs (basil, dill, cilantro, oregano, bay leaf, thyme, lemon grass, chives), and ground turmeric root. Mix well to combine.
  • Season with cayenne pepper, smoked paprika, kosher Celtic Sea salt, ground black pepper, ground white pepper, ground red pepper, and onion powder. Adjust seasoning to taste, keeping in mind the desired heat level.
  • Pour in organic bone broth (or vegetable broth for vegan option). Bring the mixture to a boil, then reduce heat to low and let it simmer for about 20-25 minutes, allowing flavors to meld together and vegetables to soften.
  • Add cod and shrimp (if using), and cook until seafood is opaque and cooked through, about 5-7 minutes.
  • If using beans as a protein option, add them now and cook until heated through.
  • Remove the pot from heat. Stir in thinly sliced avocado.
  • Serve the jambalaya over your chosen base: brown rice, spelt, forbidden black rice, wild rice, or cauliflower rice.
  • Enjoy your flavorful and nutritious jambalaya!
  • Remember to taste and adjust seasoning as needed throughout the cooking process. Enjoy your delicious jambalaya with your preferred protein and base options!

Post Valentine’s Day Stress Syndrome (PVDSS)?!?

While PVDSS is not a real disorder, nor meant to poke fun or compare it to PTSD in any way, it is a real feeling that often both couples and singles experience during and after Valentine’s Day. Romance, flowers, and failed expectation, oh my! Let’s talk about this for a minute… many of us have deep emotional desires around love and intimacy in our relationships. Often these desires can lead to focusing on the short comings of our partners versus taking responsibility for our own expectations, self-care, and communication. We can’t change others, but we can change ourselves which often leads to the experience we are seeking to have with others. This seems to get heightened around the holiday that is focused on love and romance. If you find yourself having post Valentine’s Day ‘feels’ around your relationship and/or relationship status here are a few resources:

  • Appropriate Expectations & Boundaries

Often projecting expectations that are unrealistic leads to disappointment and hurt feelings. Taking an honest look and assessing whether our own expectations were appropriate, communicated effectively and realistic/achievable is an empowering step to shifting future relationship outcomes. Additionally, setting healthy boundaries around relationships supports a balanced approach to meeting needs and expectations. Check out my blog for a lot more around boundaries HERE!

  • Healthy & Effective Communication

How we communicate leads to the results we experience in life and especially in relationships. We can all uplevel our communication. Dig deep into learning more about your communication style and what will increase its efficacy and create more desirable positive impact.

  • Resourcing Yourself

If you want to become a master at anything you need to invest time, energy and resources into learning and expanding skills. Here are just a few of the many, many amazing books out there to help you hone your personal relationship skills. Click the title to read more or purchase these books. I have included Amazon links but please consider finding a small local bookstore to purchase from if you are able  –

  1. The Four Agreements by Don Miguel Ruiz
  2. Getting the Love You Want Workbook by Hendrix & Hunt
  3. Getting the Love You Want by Hendrix & Harville
  4. Fight Right by Gottman & Gottman
  5. Nonviolent Communication by Rosenberg
  6. Hold Me Tight by Dr. Sue Johnson
  7. Come As You Are by Emily Nagoski, PhD.
  8. The Five Love Languages by Chapman
  9. We Over Me by Khandeen & Devale Ellis
  10. UnF#CK Your Intimacy by Faith Harper, PhD.
  • Other Resources

The very best solutions based couples counseling, retreats and classes can be found at The Gottman Institute https://www.gottman.com/

Additionally, here is a Nonviolent Communication Coach I highly recommend www.gailmcmanus.com

  • Mental & Emotional Wellness Blogs (to support relationships)

Here are my top few blogs to support with this –

Mental Detox, A Game Changer!

The Importance of Emotional Detox and Cleansing

Top Reasons to Begin a Daily Somatic Practice

Wellness Travel – Northern Beaches, Sydney Edition

City: The Northern Beaches, Sydney, Australia

Wellness travel is an amazing way to achieve a wellness and wellbeing hard reset! It is also hugely beneficial to mental, emotional, and spiritual growth. In my wellness focused travels over the years I have learned new ways of thinking, being and living from natives that have helped me to curate and cultivate a life I love.

When it comes to the Northern Beaches of Sydney, I have an extra soft spot in my heart for this place in the world. It happens to be where my husband grew up and where his family still lives. There are 23 beaches on the Northern Beaches that you can visit! Here is a guide to creating an amazing wellness travel experience on the beautiful Northern Beaches of Sydney, Australia.

Beaches to Visit: Narrabeen, Manly, Avalon, Collaroy, Shelly, Curl Curl, Dee Why, Freshwater, Queenscliff, Warriewood, and Palm Beach

Cultivating a wellness experience in the Northern Beaches…

Wake up slowly and wander down to a local boutique coffee shop for one of the best coffee’s you will experience outside of Italy! Note that it is common is AUS to sprinkle chocolate on top of a frothy cappuccino. Take your coffee down to the beach and watch the sun rise (sun rise is spectacular vs. sunset!).

Take a few minutes to meditate (before you drink your coffee) and then sip and walk 1-2 miles as you take in the expansive, pristine beach and warm sea water on your feet. This helps support both your microbiome as well as nervous system with the negative ions from the sea. Pick up rocks and seashells along the way and even a bag full of sand. I love to bring home the energy of a place and make a little arrangement with them in my home. It is a great way to fill your home with both the essence of a place and the memories you have made.

After your walk, head back to your hotel (we love The Sands – https://www.thesandshotel.com.au ) and take a cool shower (ideally showering you from a gorgeous rain shower head) and then step out of the shower to air dry on your balcony. Get dressed in something airy and flowy.

Grab a healthy high-protein smoothie and head out for your days ‘main adventure’… remember not to over plan but see one thing a day and have that activity nicely tucked in-between restorative, slow paced and restful things with a focus on gentle movement, like walking. Whatever adventure you choose, practice the art of being fully present.

Later, stop by a café for a healthy salad, opt for a café that feels peaceful and calm, even better if it has a view (see my food recommendations for a few ideas). Following your lunch, take a walk (yes, this is a theme… walk 1-2 miles after each meal at a slow pace). As you walk, look at all the beautiful trees… take time to notice the difference between indigenous plants and trees there and where you live. Inhale the blooming Jasmine (sweet jasmine is an Australian native jasmine that flowers late winter to summer).  Really focus on being present and finding the beauty in all the small things you can experience with your senses, sight, smell, sound, emotions, energy, and touch. Yes, take a moment to stop and connect… touch and smell a flower or a plant!

Head back to your hotel and read on your balcony while you enjoy a cup of indigenous herbal, jasmine, or chamomile tea (don’t forget to stir in some locally sourced pure honey) for an hour or so before heading to a massage, float, or sauna experience.

Float into the evening by enjoying a fresh seafood meal and a walk on the beach to watch the sun set (less epic than sunrise but still worth the experience). Then wander to a local pub or café (ideally an outdoor one) for an evening cocktail or tea and maybe even a game of Jenga… do chat up the locals, they are incredibly friendly! Even ask for recommendations the locals love and great street art that has popped up around town. Go listen to live local musicians or go to sleep early. For a bonus dose of negative ions, sleep with the windows open and fall asleep feeling the ocean air and listening to the gentle crashing of the waves.

Walkability Rating: 8

Known For: Beautiful beaches & slow-paced beach living

Best Time to visit: November – February (Australia’s summer) for those who don’t like the heat, try visiting September – November, also there are less tourists this time of year. However the Northern Beaches are rarely packed, except for Bondi Beach.

Climate & temperature at that time: During the summer months Sydney and the northern beaches are hot and humid. January is their hottest month. You may also experience summer rains.

Key Takeaway to integrate into your life: Slow down, spend time outside. Be present, breathe and enjoy!

Wellness aspects it is great for: Rest, restoration, overcoming chronic stress and achieving relaxation.

Food: Heavily influenced by the UK, the foods tend to be somewhat bland. You can find some very good health-conscious flavorful options if you are intentional. The seafood is fresh and high quality. Known for savory meat pies.

Dining Recommendations:

  • Sunrise Café (Warriewood) – 122A Narrabeen Park Parade, Warriewood NSW 2102, Australia Phone: +61 2 9997 2515  ***Pop into the gym right next door to see what fitness or yoga classes they are currently offering. The gym has a spectacular view overlooking Warriewood beach.
  • Bare Wholefoods (Mona Vale) https://www.barewholefoods.com.au/mona-vale
  • Driftwood Café (Narrabeen) – 4/18 Ocean St, Narrabeen NSW 2101, Australia Phone: +61 2 9970 8911 ***You can also rent an RV here for a road trip experience too!
  • Mind Cafe (Narrabeen) – 1346 Pittwater Rd – https://www.instagram.com/themindcafeau
  • Morrisons (Downtown Sydney) https://morrisons.sydney/menu

Outdoor pubs & beer gardens

Wellness and wellbeing things to do & see:

Learning From The Locals

While in Australia be sure to learn about the indigenous people and their rich natural medicine and healing traditions. There are many books and museums that you can explore while there.

Herbs & Medicinal:

Be sure to pick up some herbs that are native to Australia. You will find an incredibly different array of medicinal herbs there. And bring home some locally sourced honey! Additionally, it is easy to find high quality New Zealand Manuka honey in the Northern Beaches as well. Karma Rub is a locally sourced form of Magnesium oil that is absolutely my favorite (less prickly on the skin too!). There are many great little wholefoods and organic markets that carry indigenous herbs and aboriginal healing medicinal blends, or Kakadu Plum Co. company offers amazing ones https://kakaduplumco.com

Fitness & Exercise:

  • Walk the lake in Narrabeen
  • Stand Up Paddle Boarding & Kayaking (rentals for Narrabeen lake – https://www.prokayaks.com.au )
  • Surfing
  • Swimming (in the ocean or in one of the many ocean pools)
  • Waterfall Hike
  • Biking
  • Morning & Sunset Beach Walks

*Avoid early morning surfing and swimming in the ocean to decrease shark encounter risks. Also be on the lookout for Blue Bottles (jellyfish that sting!). Additionally, be cautious in the ocean, pools and lakes due to rocks… a pair of water shoes are a great option.

Shopping:

Known for incredibly comfortable fabrics, bamboo and linen are the wellness-shopping items to hunt for! Often you can find Balinese sculptures, statues, furniture, and clothes for good prices. Also a great source for Opals. Steer clear of department stores and opt for small boutiques for amazing prices and beautiful finds.

Favorite spots to shop –

All the boutiques at Mona Vale and Avalon! Here are just a few of my favorites:

Nearby & Semi-Nearby Wellness Adventures:

Sydney Central Business District:

Other adventures:

  • Boating around the coast or Scotland Island
  • Street Art (can be found all over the CBD and the Northern Beaches)
  • Rent an RV and take a road trip up the coast – For rental information: 4/18 Ocean St, Narrabeen NSW 2101, Australia Phone: +61 2 9970 8911
  • See a movie in this old theater, the Hayden Orpheum Picture Palace Theatre – Website: https://www.orpheum.com.au

Other gems…

  • Spirit Gallery: was established in 2002 as a small Aboriginal art and crafts store at the Rocks Centre in the heart of historic Rocks of Sydney Australia. It has since grown to become Sydney’s premier location for Aboriginal arts and crafts with an emphasis on instrument quality didgeridoos.

Definitely worth a side trip…

Byron Bay is absolutely worth a side trip. Just a few hour flight from Sydney, you will find yourself in a lush beach town dripping with wellness vibes. Rent a car and drive up to Crystal Castle for a once in a lifetime experience. The drive itself is stunning, but once inside the Crystal Castle you will experience a healing oasis like no other!

  • Crystal Castle: Website: https://www.crystalcastle.com.au Instagram: @crystalcastlebyronbay – A visit to Crystal Castle in Byron Bay will never disappoint! It is absolutely worth the trip. Wander through the stunning Shambhala Gardens and connect with the world’s largest crystals. Meditate, dine, and commune with nature all while rebalancing your energy and clearing negativity. While you are there be sure to bring home a stunning piece of artisan made crystal jewelry or a crystal for your home.

Somatic Healing Through Medicinal Baths

Bathing is an ancient practice of self-care. From Thailand to India to Russia to across the expanse of time, culture, history and the entire globe, the art of the bath has been practiced for health benefits. Not only does a good warm bath aid in relaxation and stress reduction, but it can also have profound somatic healing and medicinal benefits.

What are some of the benefits and uses of the medicinal bath? There are many, but here are a few:

  • Reducing somatic symptoms & reducing pain.
  • Trauma
  • Stress reduction & mindfulness
  • Depression & anxiety
  • Balancing and grounding

Remember that our skin is our largest organ and the largest one we absorb things and expel things through. Drawing yourself a bath with specific herbs, minerals and medicinal natural elements can bring about healing for many ailments and/or facilitate the healing process.

Stress being the leading cause of ALL illness, it is the thing that breaks down our immune system the fastest and creates gaps in our wellness or balance. Stress decreases the ability to properly digest and absorb nutrients which can lead to deficiencies and to weight gain, fight off infection and disease and regulate our systems (mental, emotional, physical, and spiritual). Chronic stress also leads to mental and emotional imbalances and somatic symptoms of all types.

So a relaxing medicinal bath has the capacity to boost your immune function, emotional capacity, and somatic healing significantly when practiced regularly. I say ‘practiced’ because for me the art of the bath, especially medicinal baths are a central part of my somatic healing, self-care, and wellness practices.

Ok, what exactly is a medicinal bath and how do you incorporate it into your somatic healing, wellness, and self-care practice… let’s dive into what medical baths are, how to do them and even a few delicious recipes!

Medicinal means ‘tending or used to cure disease or relieve pain’ and I am also using it in reference as substances or plants having healing properties. Being that our skin is our largest organ for absorbing and expelling we can draw in many medicinal properties through the medicinal bathing experience… and yes, it is an experience! Just like homeopathic, natural medicine and other holistic or alternative treatments, the medicinal bath has many, many different recipes to support different needs your body and mind may have.

With my medicinal bath recipes, I draw from my many years as an Integrative Wellness & Life Coach, studies of natural medicine, Ayurveda, tribal healing, and through my doctorial training and PhD in Integrative & Natural Medicine. I use herbs, minerals, vitamins, raw plants and flowers, crystals, and stones as well as essential oils.

The three favorite more simple and basic medical bath recipes that I have created and used over time are:

  • The Renewal Bath
  • The Detox Bath
  • The Stress Reduction Bath

Before we dive into these three recipes, I want to share more about creating ‘your space’ and setting the atmosphere for medicinal baths. Your environment should be calm, peaceful and promote wellness. You may be able to create such an environment within your own home, or if you do not have a bathtub you can opt to go to a spa for a medicinal bath.

Here are the basics to an environment that promotes the optimal healing benefits of a medicinal bath:

  • Calm music
  • Low light
  • Candles
  • Essential oils
  • Plants

Now for the recipes…

Medicinal Bath Recipes

The Renewal Bath

¼ cup Arnica oil

5-10 drops Eucalyptus oil

Frankincense oil

10-15 drops Myrrh oil

1 cup Colloidal oatmeal

Fresh rose petals (red or pink are preferred, or you may use rose water)

1 Hematite stone

1 capsule of vitamin B complex

4 small Amethyst stones

3-5 drops of cinnamon oil

3-5 drops of Grapefruit oil

1 cup Epsom salts

 

The Detox Bath

1.2 cup Bentonite clay

½ cup Red Moroccan clay

2 small Shungite stones (known to reduce EMF’s and other toxins)

4 tablespoons of Manuka honey

4 small Amethyst stones

5-10 drops of Bergamot oil

Ginger (you can juice some ginger root, use ginger tea bags, or ginger essential oil – use only a small amount)

1 cup Epsom salts

 

The Stress Reduction Bath

Magnesium (add about ¼ cup of liquid magnesium)

Lavender oil (10-15 drops)

1 capsule of L-Lysine (to boost the immune system)

4 small Rose Quartz crystals (or one larger one)

2 small Fluorite stone

2 small jade stones

4 small Amethyst stones

Chamomile (you may use either the fresh flowers or 4 chamomile tea bags)

5-10 drops of Bergamot oil

1 cup Epsom salts

For a powerful addition to your medicinal bath rituals add:

  • Dry brushing prior to your medicinal bath.
  • An Abhyanga self-massage. This is a type of Ayurvedic massage that’s done with warm oil. You can easily find free videos online (or mine) with simple instructions of how to do the massage technique. But simply put, the warm oil is applied on the entire body, from the scalp to the bottoms of your feet and massaged in upwards circular motions.

The food problem

Nature is perfect. Each food is perfectly designed. It contains within it the exact things needed to break down and digest and to absorb its nutrients properly. The problem is NOT with any specific foods. The problem lies within what is done to foods. Nature is perfect. The problem lies into what is done to food – from start to finish.

The genetic modification of foods creates a lack of balance & digestibility. The soil foods are grown in often has been leeched of nutrients which leads to foods low in nutrients. The chemicals foods are treated with, including the ones that the animals we eat are ingesting, contaminate them. The plastic foods are stored in absorb into the foods and are toxic. The way we process foods becomes harmful to our bodies.

Eating healthy is not about extreme restrictions or eliminating types of foods from your diet. It is instead finding healthy (natural and nature made) clean sources of foods and consume them as whole and unprocessed as possible. Foods that from start to finish are grown, treated, fed, harvested, packaged, transported, prepared & stored by you in ways that optimize, and honor nature and the natural food cycle. This promotes balance and health.

If you live is the US you may not be able to eat grains or grain-based foods without feeling bloated, putting on weight & experiencing stomach discomfort BUT you find that if you travel to Paris, you can eat all those tasty croissants. Or if you travel to Italy, you can enjoy bowls full of delicious pasta and experience NO symptoms. This is because of not only the highly processed grain-based products in the US that rob nutrients your body needs to effectively process them, it also has to do with US grains being genetically modified to be higher in protein. Between the processing and the genetic modification US grains no longer have the perfect natural balance and high levels of fiber that the body needs to properly digest, absorb, and put to work (effectively) the food as energy. This is not the case in European grown grains.

Similarly, the soils that food are grown in are often barren of nutrients, they have been over-used and under nurtured. They have been treated with chemicals or had environmental toxin exposure. Beyond this, once foods are harvested, they are often treated with chemicals and preservatives to enable them to stay ‘fresh’ longer and therefore travel across the country or even the world before being sold and consumed. Some of these preservatives and chemicals are applied AFTER harvest enabling them to still be sold and labeled as organic. Additionally, foods are stored and transported in plastics and containers that have chemicals within them that can completely disrupt the human endocrine system, gut health, and build toxic levels of elements that cause illness, disease, and systemic inflammation.

We would hope that our governments and the companies around the world would put people over profit and tighten both regulation and internal policy that would lead to safe foods, but this is not the case. We each must become educated, aware, and proactive in protecting our health and this means proper sourcing, storage and preparation of foods that leads towards wellness versus illness. But HOW? This sounds like a full-time job AND a VERY expensive feat to accomplish. Here are a few simpler steps that will help ease this burden. I do also want to communicate clearly that maintaining health and wellbeing is work! There is no way around that. We must be intentional and engaged. However, we can each find a way to do our best through a balanced approach that is both achievable and maintainable. We can’t live in a controlled bubble or create so many restrictions that it leads us deep down the rabbit hole of chronic stress. It’s about balance and what is balanced for one person may not be for another. So when seeking to create your own game plan consider time, energy, resources, accessibility and what feels achievable to sustain long terms

TIPS –

  1. Store food and water in glass containers whenever possible. Work towards sourcing items that come in plastic free, glass or paper containers
  2. Eat whole foods that are grown organically in season. Source them from farms within the region you live in if possible
  3. Do not buy things that seem to have a long shelf life! You may get frustrated that produce goes bad quickly if it is fresh and organic, however fruits and veggies treated with chemicals will last longer. Try to shop weekly and us up smaller amounts of food at a time. The best way to do this is by shopping at a local farmers market or subscribing to a CSA
  4. Avoid heavily processed foods. Do your best to eat minimally processed foods
  5. Cook your own meals – reduce eating out (you can never know where ingredients are sourced from or what they contain)
  6. Read food labels and don’t hesitate to contact companies to inquire about ingredients or where they are sourced. Most labels give company information that with a quick internet search will guide you how to contact them
  7. Do your research!!! Research food sources and different countries, states and regions approach and production. Research soil, pesticides and microplastics. Learn what to be on the lookout for.
  8. With internet access came a more globalized market. Source cleaner options from other countries (example: Manuka Honey and lamb from New Zealand, Olive oil from Italy or Greece, grains from France)
  9. Try to align with nature and natural cycles when possible (example: Eat things grown within their natural seasons locally, try to source things that are not processed – meaning the way they come is the way nature produced them)

Ways to Regulate & Ground Yourself During the Holiday Travel & Stress

The holiday season often produces stress and stressful environments such as travel and challenging family dynamics. While we can’t control people, places, and all situations, we can be empowered to show up mindfully. This requires practicing self-care and regulating our own nervous system and grounding ourselves.

“When we are grounded in our awareness, we can be more present with what we are experiencing in our bodies — in all the spaces that live between our head and our feet.”
― Raegan Robinson

Here are five tips to practice to support you during the holiday stressors:

  1. Make your sleep hygiene a top priority

When our natural sleep cycle is disrupted, it impacts our hormones, stress levels, gut health, mental health and decreases our capacity to deal with stress. During the holidays make sleep a priority through the following steps –

  • Try to go to sleep and wake up at the same time each day
  • Sleep in total darkness (wear an eye mask)
  • Avoid alcohol and sweets late in the evening
  • Try not to eat 3 hours before sleep
  • Avoid stressful conversations and media 90-minutes before bed

  1. Meditate – even if for only 5-minutes

Even a brief meditation practice spent in quiet, focusing on the breath can radically shift your physiology. Even amidst travel and hectic family events, a brief ‘bathroom’ meditation session can be just what your mental and emotional health is calling for!

  1. Grounding practice # 1 – bare feet on the ground with mindful breathing

One of the easiest ways for a person to quickly ground themself is to walk barefoot on the earth (ground, grass, sand, even rocks). Allowing the skin to touch the natural ground and especially dirt will begin to provide the person with grounding energy. In fact, grounding with bare feet on the earth is also good for the health of our microbiome!

How to do the technique – 

Go outside, preferably somewhere safe (without trash or sharp objects) and as peaceful as possible. Take off shoes and socks. Step onto the earth. It is preferred to stand on dirt or grass; however rocks are ok as well if that is all that is available. Concrete is less grounding; you want nature made versus man made. Walk around or stand still for 5-15 minutes. As you do, be intentional about feeling the connection to the ground through the bottoms of your feet. It can be helpful to also try standing still and leaning your weight slightly forward and backwards slowly to feel the weight shift and connect to the ground with different feeling.

You can also do this same grounding technique indoors on wood floors if the outdoors is not available and grounding is needed.

  1. Grounding practice #2 – lay on the ground, hand on the belly, other hand on the heart & deep breathing

Coming back to center, back into your body and connecting with your internal landscape not only helps to ground you, but also calms down your central nervous system. It signals for you to come out of the ‘fight or flight’ response and leads to more calmness.

How to do the technique – 

Lay down on the floor or on your bed. Place one hand on your belly and the other hand on your heart. Close your eyes. Invite yourself to relax. Focus your attention on your breathing. Take deep, full, relaxed breaths and allow anything that comes up or comes to mind to just flow out of you/to be released with each exhale.

  1. Tapping

Gentle tapping on the heart or bilateral tapping through the ‘hug’ method or even on the thighs (alternating each side) can help to ground and calm the system. “Hug” Method tapping, also called the Butterfly Hug is a form of tapping for bilateral stimulation. Bilateral stimulation calms down the central nervous system and is excellent for those with anxiety, depression, Autism, PTSD, ADD and ADHD.

The practice is actually quite simple and is readily available to everyone, because all you need is yourself! To begin:

  • Engage in some type of intentional breath work, focus on diaphragmatic breathing for this particular tool.
  • Draw awareness to the self, as with any mindfulness practice, pay attention, notice any emotions that are coming up, any physiological indicators and judgments of self and continue to breathe.
  • Cross your hands over your chest (like you are making a bird shadow puppet) where the wings are resting just below your collar bone. I like to hook my thumbs as a place to feel anchored.
  • Begin slowly tapping, alternating left and right, left and right and continue tapping for 30 seconds to a few minutes if desired and it feels calming and grounding.
  • Continue to hold awareness with the self, slowing the mind and the body with each breathe, being with any and all emotions that come up.

  1. Somatic movement & somatic practices

‘Each movement reminds us that every moment invites a new opportunity for change.’ – Tara Stiles

All forms of exercise can be somatically beneficial and assist in reducing stress. However, more intense forms of exercise also add stress to the body. Rigorous exercise is important to build strength and increase fitness levels, however it should always be balanced with somatic and restorative forms of exercise as well. A truly balanced fitness and movement routine will include strength training, cardiovascular exercise, stretching and somatic and restorative forms of exercise.

Somatic movement can range from dance to yoga to walking to all forms of exercise. In order for movement to be considered ‘somatic’, the Somatic Movement Center defines it as, ‘

A somatic movement, generally speaking, is one which is performed consciously with the intention of focusing on the internal experience of the movement rather than the external appearance or result of the movement’.

https://somaticmovementcenter.com/somatic-movement-what-is-somatic-movement/

Try a little somatic dance or other movement with mindfulness and focus on connecting your breath to the movement. Listen to your body. Follow what it calls for. Stretch, move, shake… the goal is simply to connect with your body!

Fall Wellness Resource Guide

As summer draws to a close and you are ramping up for the fall, back to school, back to goals and setting plans for the different holiday seasons, it is time for some resources! To save you time and energy, I have compiled a list of some of my favorite blogs, articles and videos to help you thrive this season. It is always important to be both updating and expanding your personal knowledge and the resources you have on deck to support you and your family’s wellness.

Here are some links to helpful articles, resources, studies, and even holistic items that may be of service to you throughout this upcoming season –

Fall Favorite Articles

Fall Favorite Healthy Recipes

Back to School Parenting Resources

Optimizing Health for Fall – Healthy Lifestyle & Functional Medicine

Emotional Wellness & Wellbeing

Career & Finances

Spiritual and Self-Development Gems

Relationship Resources

Videos, Podcasts, and Apps… oh My!

All The Ways You Can Get & Stay Healthy

There are so many roads a person can take to get and stay healthy. However all of them require our participation. The days of simply following a doctors orders are long gone.

To truly optimize health outcomes each of us has to fully participate in our healing journey. This means changing lifestyle factors that lead to a lack of balance or un-wellness, doing our own research, asking questions of experts, taking all practitioners & experts advice as feedback and then making our own empowered & educated choices.

My favorite approach is to take gems from each of the categories below and apply them to see what works best for you. A truly holistic approach takes into account the whole person (mind, body, heart & spirit) and takes into account the wisdom available from all of these supportive health categories:

1. Lifestyle medicine (focuses on creating healthy habits that positively impact & heal such as diet, exercise, sleep, stress reduction, etc.)
2. Functional & natural medicine (focuses on the whole person, getting to the root cause and treating the person through a variety of natural approaches)
3. Traditional western medicine (focuses on diagnostic lab work, pharmaceuticals & surgery)
4. Integrative wellness & medicine (also focuses on the whole person and integrates in aspects of many of the others to custom create a solution)
5. Emotional & mental health (focuses on diagnosing & treating mental & emotional issues, however it is also powerful for optimizing emotional & mental wellbeing)
6. Complimentary & alternative (focuses on alternative or complimentary healing techniques such as energy work, hypnosis, accupuncture, Ayervdic practices & many more)

???????? be empowered to explore and find what is best for your body.
???? – Dr. Rachel

Top Reasons to Begin a Daily Somatic Practice

Developing a daily somatic practice (at home on your own or get started working with a somatic practitioner for guidance) is a powerful and transformative healing and self-care practice!

Here are the top reasons to begin your practice and the benefits you can expect:

  1. HELPS YOU RECONNECT & DEEPEN YOUR CONNECTION TO YOURSELF

  2. HELPS YOU RELEASE STORED TENSION, STRESS & TRAUMA

  3. HAS THE SAME POSITIVE BENEFITS FOR YOUR BRAIN, IMMUNE SYSTEM & GENERAL HEALTH THAT MEDITATION HAS

  4. HELPS YOU HEAR POWERFUL FEEDBACK FROM YOUR BODY

  5. EQUIPS YOU WITH TOOLS TO SUPPORT YOUR MENTAL & EMOTIONAL HEALTH

  6. IS AN EMPOWERING & HEALING SELF-CARE PRACTICE THAT CAN BE DONE AT HOME ON YOUR OWN OR WITH A PRACTITIONER

‘Somatic practices are about getting to know ourselves more intimately; entering a safe and informed practice that responds to our ever-changing needs as dynamic organisms; reclaiming the ability to make our own choices about our bodies.

Even patterns that were once helpful can become hurtful if we aren’t listening to what they are doing to us and if we don’t give them permission to change.’ – Yoga Anytime

Additional benefits of a regular somatic practice:

1. Increased awareness and clarity
2. Boosted creativity
3. Facilitates processing & releasing negative emotions
4. Helps you ground & center
5. Helps you make better choices that are aligned with your highest good
6. Helps you show up in the world as your best self
7. Increases your capacity to deal with life’s stressors

If you are interested in learning more about somatics or to become a certified Integrative Somatic Practitioner visit: iwacoaching.com/somatic-practitioner-certification The Administrative Team
Integrative Wellness Academy

Copyright Dr. Rachel Dew 2019-2021. All Rights Reserved
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