Work-Life Balance
Simple concepts and ideas to bring more peace
and joy to your life through work-life balance!
How to Break Up with Stress
First let’s identify and understand stress and stressors a bit so that you will have a deeper understanding about where it may be creeping into your life.
First, stress has been proven to lead to physical illness, mental illness, injury, obesity and disease. In fact, stress is considering the leading cause of these! Even if you have a genetic pre-disposition towards an illness or disease, stress activates that gene. It essentially flips the light switch from the off position to the on position within our DNA. The numbers are staggering, research has shown that between 94-98% off ALL illness and disease is caused (related to?) by stress!
Stress is not just emotional. It can be mental (happening in our thought life), emotional, physical and environmental. Toxins we encounter causes stress to the immune system and our entire body functions.
So why not just remove stress from our lives? Well, in order to do this, we would have to live in a bubble and that would be stressful too! It is not the goal to completely remove all stress but to reduce stress while INCREASING OUR CAPACITY to deal with or handle stress.
Another important aspect of becoming empowered to breaking up with stress you need to consider is…
Where may I be adding to, or creating stress, in my life?
What do I gain from doing this, what do I get out of it?
Sometimes we create stress and chaos in our lives, or at the very least feed it, in order to avoid dealing with or acknowledging something we are not yet ready to face, resolve or change. It’s like creating a big loud clanking distraction that makes it almost impossible to hear or notice anything else. In order to truly break up with stress we must take ownership and accountability for the part we play in it.
So here are some simple steps to reducing stress and increasing your capacity to handle life’s stressors:
- Reduce Stress
Emotional Stress Reduction
First and foremost, recognizing and honoring our emotions is a critical part of emotional stress reduction. We need to both be aware of our feelings, then process and release those emotions in a healthy and balanced way versus suppressing, avoiding or ignoring them. Secondly, we need to take ownership of our emotional life. If we are experiencing negative emotions blaming others will not help. We must each find healthy ways to experience and express our emotions. No one else can make you FEEL any emotion without your permission and YOUR participation.
Reducing emotional stress is best done through aligning yourself with your values. When our job, relationships and all other aspects of our lives are aligned with our values and our true self (versus all the beliefs and thoughts of what SHOULD be) emotional stress will be significantly decreased.
Also learning healthy boundaries and how to say NO to the things that add un-necessary emotional stress to your life will set you free from an overabundance of emotional stress.
Physical Stress Reduction
Physical stress comes when we do not properly care for our bodies and our physical environment, as well as when we are exposed to toxins through the food we eat, the water we drink and the air we breathe. Obviously trying to control this by completely removing all physical stressors would create an even bigger imbalance, and more stress. Try to find ways that you can limit physical stressors. Balancing and responsibly managing finances, life tasks and even cleaning (decluttering and organizing greatly reduce physical stressors).
Another way to reduce physical stressors is by making a commitment to yourself to get enough sleep, water and healthy balanced meals in your system each day. You can reduce the toxins you ingest by drinking more filtered water, packing foods in glass versus plastic, eating foods that are fresh, made by you and include fruits, veggies, lean proteins and healthy fats and avoiding eating pre-prepared foods.
Mental Stress Reduction
Whenever I mention ‘mental’ health or ‘mental’ stress people often think I am referring to intelligence or expanding the mind. When I am speaking of mental stress, this is referring to your thought life. The thought life are the types of thoughts you think, especially the recurring ones. Are they negative, filled with fear, optimistic, pessimistic, balanced, loving or reactionary? You are in control of your mind and the thoughts that you think. I am not recommending avoiding negative thoughts, instead invite yourself to avoid getting into a relationship with negative thoughts and negative thought cycles. In order to have a relationship with someone or something you must invest time and attention to them. So don’t invest in your negative thoughts and allow them to go on and on and around and around repeatedly. Also learn how to let things go. Obsessing is not problem solving and only causes you to suffer.
Environmental Stress Reduction
Similar to some elements that I mentioned under ‘physical stress reduction’, environmental stressors can also be toxins. These can be in the air you breathe or the materials within the four walls where you live or work. Again, we cannot healthfully completely control our environment but we can choose to reduce environmental stress by intentionally increasing time in less stressful environments. Less traffic, less pollution, less toxic materials. Intentionally investing time in environments that ‘feel better’ will automatically begin reducing your exposure to environmental stress. We must learn to listen to what environments ‘feel’ good or better.
The two simplest ways to reduce your environmental stress are to increase time in nature, amongst its beauty, out in the cleaner air and to clean up the environment you are most in. Cleaning up your environment means participating in reducing your own foot print because we all are co-creating this toxicity we experience. It also means being intentional about your home and work space where ever you are able to do so in a balanced manner. Keeping your space clean, removing toxins, filtering your air, purifying your space and purchasing environmentally safe items such as non-toxic clothing and furniture will do more for reducing your environmental stress then you may ever imagine!
- Increase Capacity to Deal with Stress
It is unrealistic and also not healthy to try to avoid everything stressful. This simply weakens our ability to cope with life. Just because something may feel difficult or ‘bad’ does not mean that it IS bad for you. Overcoming and dealing with life’s stressors not only strengthen our character and increase our capacity to cope with stress but it also builds our character. It helps us grow and expand into the type of person who can feel inner peace and have clarity and calmness of thought even amidst difficult challenges.
When increasing our capacity for stress, the metaphor I like to use most is; imagine that you are carrying around a glass of water that is half full. Every time you encounter stress it’s like adding another ounce of water in your glass. Now, if you don’t take frequent sips to empty the glass, eventually those little one ounce stressors will make your glass so full that the next one-ounce stressor will cause an overflow, a mess, that will pour out everywhere. If we are continually intentionally emptying the stress we are not thrown off balance when we encounter a new stress.
Here are some ways to increase your capacity to deal with stress and proactively manage the stress you already have:
Self-Care
Self-care gives you the energy you need to handle stress. It should be approached as a non-negotiable, non-optional practice in your life. If you are too busy or overloaded for self-care I recommend that you schedule it into your daily life with the same priority you would a work meeting, family obligation or doctor’s appointment! Self-care can be anything that you find helpful, enjoyable or recharging. Here are some self-care ideas I shared in one of my recent blogs, The Self-Care Home Spa Experience
Healthy Boundaries
Healthy boundaries that are rooted in love are a game changer for the way you experience and enjoy your life, career and relationships. Boundaries are not rules you demand from others. That is called control, not a boundary. A boundary is something you personally set and you personally respect and abide by in order to honor yourself, your needs, your values and those of the people you love. You are the only person in any relationship that can honor your boundaries. It is up to you to do so and if you do not, you are not a victim of someone else, don’t place blame on them if you did not respect your own boundary.
Most of us never learned about healthy boundaries, I know I didn’t. A great resource for beginning or expanding your personal understanding and relationship to boundaries is the book ‘Boundaries’ by Townson & Cloud.
Let That Shit Go!
Why hold on to old resentments? They are only poisoning you! No one is perfect and everyone is doing the very best they can with the information and resources they have at the time. Would you be angry at a deaf person for not hearing you speak? No, of course not. Why do we get angry and hurt when people are unable to give or do something they are not capable of? This doesn’t mean we continue in toxic relationships and it doesn’t mean that it’s okay for someone to treat you poorly. Refer back to boundaries, take responsibility for how you react and respond to others behaviors that offend or harm you. You can honor yourself, remain safe and have healthy boundaries while also no longer feeling the venom of anger and resentment in your life. A wonderful and free resource for this is found on Byron Katie’s website called The Work. Spending 10 minutes completing the free downloadable form changed my life and my perspective on the most difficult relationships in my life – www.thework.com
Put On Your Big Kid Undies and Deal with It
Stop making everything such a big F-ing deal, seriously! It’s up to you what you take offense to. I choose not to take very much personally. If you are a person who is reactionary, you are simply a bomb waiting to go off…this makes you a victim of every circumstance and completely robs you of your power! It is only when I do choose to make it all about me and take offense to something that I experience stress and pain. When a situation or circumstance is less than your desired outcome or when someone says or does something you wished would have been different, more, less or better make a conscious choice to put on your big kid undies and deal with it from a peaceful, tolerant and loving place.
Practicing Preference Versus Attachment
I am very intentional about my life, my goals, my plans and the thoughts and actions I participate in. I have a specific goal or desired outcome AND I also allow for my goals and desires to show up looking a bit different. I practice preference versus attachment. My happiness and success is not contingent on things being one way, my way or what I perceive to be the right way. In that same vein I do not have unrealistic demands or expectations on how other people in this world behave, show up in the world or what beliefs their lives reflect. I honor others and experience much peace within this world of diverse beliefs and behaviors simply because my beliefs, perspectives and values are things I have a preference for versus an attachment to.
When we are attached to something it is narrow, rigid and reflects a ‘this is the only way’ attitude. This limits us versus offers expansion, growth and the potential for greater success. Practicing the art and science of living a life guided by preference versus attachment is something that takes intentional daily practice in order to master! When you practice continually you will build your ability to do this the way you strengthen a muscle by repetitive exercise. As you weave this art into the framework of your life you will see stress melt away like a glassier exposed to 100-degree weather. You will also experience a dramatic shift in your capacity to handle stressful people, places, things and situations.
Breathing Exercises & Meditation
Both breathing exercises (deep, relaxed intentionally focused breathing) as well as meditation (any and every form) has been scientifically proven, by countless respected institutions to significantly reduce stress and increase our capacity to cope with stress. Developing a meditation or intentional breathing practice should be a custom creation by you and you alone. Try on a few, experiment and then practice the ones that work best for you as consistently as you are able. Developing a 2 minute a day practice will still have a positive impact on your stress levels. If you are new to these concepts or even just interested on my perspective on this, check out a recent blog I wrote on Demystifying Meditation
What Now? Thriving in The Trump Era
Many people, from both parties, have been conflicted, angry, disappointed, afraid and frustrated since the US ushered in a new president.
Issues of equal rights, safety, human rights, acceptance and tolerance have been a high concern for many and I have seen the backlash concerning this all around us. There has been and continued to be much negativity and accusations being spewed across social media and even news sources. I only have two things to say about this:
- You cannot combat or overcome hate and fear effectively with hate and fear. It takes loving action.
- We as a people have co-created where we are and need to consciously co-create what we want to experience moving forward.
Please know that no problem can be addressed if it is not something we are aware of consciously. This brings to light the fear, hate, desperation, judgement and division of our country. Now, the spotlight has been shined on many issues we want to change. As it is at the forefront of our awareness, we as a people can be the change. We each can be a part of the solution. This problem cannot be solved by any one politician or any single group or party. It is a collective problem that WE Americans have and only WE Americans can fix through love, tolerance, unity and understanding. We must each participate in love. We cannot change these issues of hate and fear with more hate and fear.
By choosing to read, tweet and retweet, post and repost anger based messages, all you are doing is participating in furthering anger, hate and division. Be the solution. Be the change. First by removing yourself from the negative hamster wheel of conversations, thoughts and media. Next by giving some thought about what you want this world and this country to be like. Followed by coming up with an action plan, some small steps that you can take that are rooted in love, to BE THE CHANGE and create positive change.
What we all need are loving and strong leaders right now. Leaders lead, they blaze a path and set an example. They do not simply sit around moaning and groaning about what they hate. Anyone can do that. It is easier to complain about what you don’t like, not take responsibility or any accountability while putting the ownership and responsibility solely on someone else.
When we focus our attention on something we magnify it. It becomes bigger. When we focus on something it turns into an intention, or the place we send our energy to. When we focus on the problems we magnify the problems. However, when we shift our focus to the solutions we magnify the solutions!
During an extreme time of violence in US history, a group of meditators came together in Washington DC to meditate on peace, love and harmony. They set their focus and attention on this. During the exact times that they meditated on this, the crime rate dropped! Our focus and intention is powerful and it is powerfully positive when done from a place of love.
Set your focus and attention intentionally on the solutions (or finding the solutions) to create the positive changes you want to see happen in this world. Make sure that you check your heart and are honest with yourself… can you do this from a place of unconditional love and acceptance of other people, even if they do not believe or behave the way you would like them to?
Taking accountability for our part of creating positive change will lead us to great places individually and collectively! As Dr. Seuss put it so eloquently… “You’re off to Great Places! Today is your day! Your mountain is waiting, so… get on your way!”.
Love,
Rachel
PS – Join me in sharing the solutions through Social Media!
Twitter: @rachelevaonline
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Facebook: Author Rachel Eva
DEMYSTIFYING MEDITATION
Meditation can be an uncomfortable thing to consider or practice for many. There can be preconceived notions or beliefs about meditation that make the idea of it scary, unachievable or just seem down-right weird. But in actual practice you can find a way to meditate that will work for you, your life style, time constraints and beliefs that will be safe and effective.
Why meditate? Simple, it has been scientifically proven to reduce stress, which increases health, balance and enjoyment of life. Who does not want to be happier and healthier? It is also a powerful tool for self-discovery, self-care and personal growth.
So how can we unweave some of the odd things you have seen or heard about meditation? Let me help demystify the concept of meditation for you a bit:
- You do not have to meditate for any specific amount of time to see benefits. Even 2 minutes of meditation can have a powerful and positive impact on your life.
- Meditation does not have to be religious or conflict with your personal beliefs, no matter what your beliefs are.
- Meditation is not something that you may immediately enjoy, find easy or see radical benefits from. You can’t do one sit up and then expect to have ripped abs. Meditation is a practice that needs to be consistently performed and developed into a habit before you will see the full benefits and enjoyment of it. Learning to quiet the mind and sit still can be very hard for some, yet I promise it is achievable for EVERYONE (even those with ADD, ADHD, racing thoughts or even OCD).
I was introduced to meditation when I was 5 years old. I have studied many forms of meditation, developed my own personal meditation practice and taught meditation to thousands of people around the world. So let me help you understand meditation a bit more from my perspective.
I like to describe meditation is ‘marinating’ on something, something within that is silent. Those of you who cook may have an understanding of this, especially when it comes to grilling steaks. For any vegetarians…I lovingly respect you and I am not sorry, it’s an effective example so please try to relate in…
Say you are grilling a steak; most people will marinate the meat or let it sit submerged in something for a predetermined period of time in order that the meat will soak up as much of the marinade as possible (for flavor). Fully marinating and submerging meat in the marinade causes an environment where the meat can fully soak the marinade into every part of the meat…even all the way into the center. Why? So the steak can be transformed into the best and most flavorful version of itself. Do you get the analogy? Sweet!
Meditation is a ‘dropping in’ or ‘checking in’ to being completely present with oneself. We spend so much time in motion, in doing, meditation helps us to learn to be. To be present with oneself and to tap into a connection to something greater. This something greater can be anything you define it as…nature, energy, God, the Divine, Spirit, the collective unconscious, the universe or even simply ‘love’.
If prayer is talking to that higher thing, then
meditation could be called listening.
When we meditate we are marinating in being, in our relationship with self and also the relationship with that higher thing. When we take the time to marinate, we soak it up. That gives us flavor!
Meditation can be focused on a specific religious or spiritual alignment or it can be completely focused on relaxation and ‘emptying the mind’. The choice is yours.
There is a form of meditation that will feel safe and comfortable for you. That is the one to choose. However, discovering the most effective form of meditation will take a commitment on your part to experimenting, paying attention to the feedback within yourself and making adjustments.
Beginning to meditate…
‘Where do I start??? There are so many options and opinions about how to do it right’! I invite you to let that belief go. There is no one way to meditate. There is no one way that is right or wrong. The best advice I can give you is to begin to meditate in any way you want. Start where you are and grow from there.
Do some searches for meditations and guided meditations, and watch a few. Try the ones that interest you. See what helps you begin to connect with your internal landscape.
Here is a simple meditation that I teach –
Find a comfortable place to sit down where you won’t be interrupted.
Turn off your phone ringer.
Close your eyes.
Focus your attention on your breath.
Begin to deepen your breath.
Breath deep relaxed breaths versus forced breaths.
Give yourself permission to let your thoughts float by without engaging in them.
Any time you find yourself thinking or becoming distracted, simply and lovingly bring your focus back to your breath.
Continue to just BE and focus on your breathing.
Do this for as long as or as short of an amount of time as you would like.
When you are done, congratulate yourself on your accomplishment and investment in yourself. It is not helpful to critique or judge your meditation. Simply pay attention to the internal feedback that arises after and make adjustments to your next meditation session.
Remember to give your meditation muscles a chance to grow strong through regular practice. Some of the benefits you may experience after you practice consistently are; less stress, increased health, decreased illness, peaceful thought life, better ability to deal with difficult people, places and situations, more mindfulness in all areas of your life, a deeper understanding of yourself, spiritual growth and more general happiness.
Be patient with yourself and the process.
It is worth the investment of time and energy!
Self-Care – The Art of the Home Spa Experience
Self-care is a huge part of not only my physical and emotional practices but also my spiritual practice. Nurturing and caring for oneself allows for a deeper and more intimate relationship with self, community and a deeper spiritual life.
When I am investing in myself it is as if I am putting deposits into the bank, think of these deposits not as money but as energy that can then be spent of the things you want such as deepening relationships, expanding career or achieving goals.
We cannot possibly show up and give successfully what our lives require of us unless we first have it to give away. If we simply give away all our energy from a depleted account that is when we lack excellence, balance and joy! It is also when we wear ourselves down and eventually break down.
Self-care needs to address our mental, physical, emotional and spiritual needs. Self-care can be anything that works for you or recharges you in a positive way.
I have created a self-care home spa experience that I incorporate into my self-care routine frequently (in whole or in part depending on the time I have set aside). Self-care does not have to be complex. In fact, most of mine is fairly basic yet highly effective. May this be helpful to you on your continued journey and exploration into the benefits of self-care!
Create Sacred Space
Start your home spa self-care experience by setting the tone or creating a sacred space. Turn the lights down, diffuse some lavender, light candles and play some beautiful relaxing music!
Breathe
Sit and close your eyes. Give yourself permission to put your ‘to do’ list away mentally and to let go of anything that you need to. Give yourself to feel whatever comes up. Spend a few minutes simply focusing on your breath. Breathe deep and relaxed breaths for a few minutes and just allow yourself to BE.
Detox Soak
Not only does a good detox soak in a tub reduce stress and tension mentally, physically and emotionally, it also helps to pull toxins out of your largest organ… your skin! Here is the detox recipe I use in my weekly baths, all of these ingredients can be found at WholeFoods or for more affordable option, on Amazon:
2 cups colloidal fine grain organic oatmeal
2 tablespoons of Coconut Charcoal
1 cup Apple Cider Vinegar
½ cup Arnica Oil
2 cups Magnesium Flakes
¼ cup Castor Oil
Draw a warm bath, stir in ingredients above. Feel free to add any essential oils you might enjoy as well such as lavender (for relaxation). Soak for at least 30 minutes.
Abhyanga (Self Massage)
You don’t have to set aside time and money to get a professional massage or miss out on the benefits if you either can’t afford one or simply don’t have time. Abhyanga is an Indian self-massage ritual that has many restorative and destressing perks in addition to the fast, accessible and in expensive aspects. All you need is a good clean (organic preferred) pure oil! The oils I recommend are Aragan, Almond or a good Ayurvedic oil blend. Generously apply oil starting from your feet and slowly massaging the oil in and working your way all the way up your body, even to your face and head! Rinse off after, but do not soap up. You will want some of the oils to be able to seep in throughout the day or overnight.
‘Details’
This is a time where I will give myself permission to pamper myself by paying attention to all the care and maintenance of the small ‘details’ such as putting on a face mask, giving myself a manicure or pedicure, plucking eyebrows, etc.
Stretch & Flow Restorative Yoga
Roll out your yoga mat or even a towel on the floor. Move your body through some light yoga stretches and restorative poses. If you don’t know any you can google some restorative yoga videos on YouTube or I highly recommend Cheri Clampett’s restorative yoga classes that are available on the Yoga Anytime Channel on Amazon. Whatever you choose, remember the goal is not to workout, the goal is to restore and nurture your body. So listen to your body, ask it what it needs and try to provide that. Your body may need to just stretch out and rest fully or spend a few minutes in one restorative pose. Either way, let go of expectations and let your body lead you.
Ritual
Finish up by creating a little ritual for yourself. A ritual can be anything as long as it has the following elements:
- Set an intention
- Invite in connection and guidance from a higher source (this can be God, nature, love, etc.)
- A sacred place/space (which you should have already created at the beginning of your self-care home spa practice)
Your ritual can be done through the use of artistic expression like painting or drawing, through burning incense, sage or Palo Santo wood, it can be done with crystals, with movement such as dance, it can be done communing in nature or anything else. Rituals should be personal and meaningful and breed connection with your higher true self and with God, Spirit, the Divine (or whatever is aligned with your beliefs).
People, Places & Career Post-Breakup Clearing
A post-break up guide for fully releasing relationships, career, old habits or patterns and experiencing true freedom.
The Breaking Up
Saying no to this means saying yes to something else.
Breaking up with a person, place, thing or situation usually comes from a struggling with a relationship and coming to a decision that it is no longer something you want in your life. You finally decide to say no to the relationship with the hopes of saying yes to something better.
We don’t only break up with people, we also break up with jobs, career paths, financial situations, places, food, habits, self-image and self-treatment and other non-serving patterns. When we do break up it is important to gain the much needed clarity on why we created or chose that relationship into our life, as well as clear the old relationship FULLY from our lives on all levels; mind, body, emotions, thoughts and spirit.
If you don’t gain the clarity and clearing you need more likely than not, you will draw in the same thing energetically again. This may come in different exterior wrapping. It may even be in a different category. For example, you break up with a lover only to draw in the same energy, pattern and cycle into your career.
If you want to be done with the relationship and free from it for good, here is a simple guide!
What Is a Relationship?
All relationships take time, energy, focus & intention.
A relationship is a connection and intimate interconnection that we create with many different things; people, food, places, habits, etc. In order to have a relationship with something or someone it takes time, energy, focus (attention) and intentionality (intentional thoughts & actions). We can’t be in a relationship with someone or something we are not investing our thoughts, our action (our time) or our energy in. Intentionality is ‘with purpose’ or having a higher purpose to the relationship. You may have been consciously aware of your purpose for a relationship or you may not have been consciously aware of it, but I promise you there was a higher purpose at play. The higher purpose is ‘the reason’ you got into the relationship. Whether that was to experience happiness, love, safety, security, stability, fun, health, comfort or a slew of many other potential higher purposes, be sure that there is one behind the relationship you are breaking up with.
THE HIGHER PURPOSE IS ALWAYS FOR YOUR GREATER GOOD!
Always, always and always! You may think that that abusive relationship or that horrible job or even that food binging issue is due to you being a failure, broken, weak or messed up. It’s not! It is simply feedback for you that the strategy you were running in order to achieve your higher purpose was not effective! So put the bat down and let’s move on to how to find an effective strategy.
Creating a new and effective strategy to achieving the higher purpose of what the relationship was created to fulfill begins with clarity and clearing!
Clarity
Clarity comes when we are empowered and gain clear understanding.
Until you get clear on the following things most people will simply recreate the same undesired relationship as they move forward:
- What is the higher purpose (what did you want the relationship to fulfill or add to your life)?
- Get clear on if your strategy for achieving that higher purpose was a positive strategy (meaning, did doing the things you did in that relationship and with the person, place or thing you were in the relationship with create or fulfill that higher purpose?)
- Come up with a new, better and more effective strategy to achieve the higher purpose
Clearing
Emotions, thoughts, habits & energy need to be cleared to fully release & move forward.
Let’s acknowledge for a moment that transition can be challenging. When we let go of something we may make a decision & remove ourselves from the thing or relationship but the energy of it may get stuck and linger causing negative emotions, lack of energy, confusion and worst of all attracting the same exact thing into our lives again.
So how can you clear a relationship?
Clearing needs to take place on all levels in order to be a full and complete clearing that will allow you the freedom to fully move forward and create something different. This means clearing physically, emotionally, mentally, physically, spiritually & energetically. Below are some simple tips on how to do this.
Emotional Clearing
Emotional clearing consists of clearing negative emotions, attachments to negative emotions both with the person or people, places, things or situations that are attached or associated to the break up (the relationship itself, people and things attached to the relationship, etc.). Emotional clearing also includes clearing the emotions about yourself that have to do with the situation or person you are breaking up with, the break up itself.
Here are a few steps to emotional clearing:
- Acknowledge It
People spend so much time and energy avoiding or suppressing their emotions. This only causes the emotions to become buried and stuck. Make no mistake, stuck emotions create illness and problems in all aspects of life. We are designed to experience emotions; it is part of being a human being. So acknowledge how you are truly feeling. Honor those emotions versus avoiding them. This will ready you to process them and release them. Use a journal or a trustworthy and non-judgmental friend as a sounding board.
- Process It
Processing your emotions means intentionally creating the time and space to feel them. Meditate and allow them to rise up to the surface and flow freely. Don’t try to stop your emotions, try to be with them.
- Release It
Just rolling around in negative emotions is not healthy and will actually magnify the emotions. It is important to get them up and out of the body and your entire being. You can do this through movement, exercise, creativity and sharing them in a safe way with a safe person.
Mental Clearing
Mental clearing consists of shifting your thought patterns about yourself, the thing your breaking up with and any situations attached to the person or thing you are breaking up with and also any projected thoughts (these are future based that have not happened yet, these are negative thoughts about the future).
Here are a few steps to mental clearing:
- Awareness
Become aware of your thought life and thought patterns. Many people let their thoughts drive their emotions and actions unintentionally. This causes people to go wherever their thoughts lead them. You are in control of your mind and therefor can clear your thought patterns and create new healthy thought patterns. Try starting a ‘thought journal’. This will help you track and become aware of your thought life and thought patterns.
- Intentionality
Start to intentionally invest in your thought life, choose where and how you spend your thoughts. This doesn’t mean not ever having negative thoughts, but it does mean that when you do have them you don’t allow yourself to get swept away with them and end up running around and around with them. Make good thought choices one thought at a time.
- Build a Relationship (with your thought patterns)
Any good relationship takes love, time, attention and focus. Begin a relationship with your thoughts and build a healthy and higher serving thought life. Invest some time in thinking on and about the things that serve you such as dreaming, vision casting and the things you want to experience and create such as a healthy and fulfilling relationship.
Physical Clearing
Physical clearing clears the body and the physical world around you of the old relationship.
When people think of the physical aspects of themselves they mostly think of their bodies. But the physical aspects also include your physical world, the things that you have or do not have around you and the things that you tangibly create.
Here are a few steps to physical clearing:
- Spring Cleaning
Out with the old, in with the new. Let go of anything in your physical world that no longer serves you. Look around you and notice what is within your physical body or surrounding you in your physical world. If those things are attached to the old relationship or do not bring you joy, let them go! That means un-invite them from your life and get rid of them!
- Physical Care
Slow down and take good and gentle care of yourself physically as well as all of the physical things around you. This is a time to nurture yourself and the physical things in your life, so give yourself permission to up your self-care game.
- Time & space
Allow time for the residue to wear off. Give yourself permission to just be for a bit. Don’t jump into another relationship. Don’t jump into a fad diet, hardcore nutrition or fitness plan, take on a new lover or love interest, job or career. Just be here now for a little while. Once you have fully cleared and given yourself this time and space you will be free to create more balanced things through effective and loving actions.
Spiritual Clearing
Spiritual clearing consists of deepening your connection with yourself, community, the world (the earth) and the higher source you believe in. It also consists of getting re-aligned with your true and higher self.
Here are a few steps to spiritual clearing:
- Connect with yourself
Be with yourself. Create the time and space to connect with yourself in a true, meaningful and intimate way. Do this in a way that works for you and helps you feel connected. This may take some trial and error, so experiment and see what works best for you. This can be as simple as focusing on your breath and closing your eyes, meditating, doing yoga or journaling.
- Connect with the world
Be with the world, with the earth, with nature. Create the time and space to connect with the world around you in a true, meaningful and intimate way. Do this in a way that works for you and helps you feel connected. This also may take some trial and error, so experiment and see what works best for you. It can be as simple as taking a walk in nature, noticing and enjoying a beautiful surrounding or volunteering to clean up a park or finding a way to reduce your footprint.
- Connect with community
Be with community. Create the time and space to connect with people round you and create or participate in community in a true, meaningful and intimate way. Do this in a way that works for you and helps you feel connected. Again, this also may take some trial and error, so experiment and see what works best for you. It can be as simple as taking a yoga class, sitting at an outdoor café and striking up conversations, hosting a potluck dinner, connecting with friends or family or partaking in a community form of spirituality or spiritual worship expression.
- Connect with Source
Be with your God. Create the time and space to connect with Source, God, Higher Power or whatever your beliefs connect you with. This can even be connecting with the feeling and expression of love. Make sure you do this in a meaningful and intimate way, one that feels right for you. Connection to beliefs without true alignment, authentic worship or expression is dead and creates no spiritual clearing or growth, it is simply posturing. So do this in a way that works for you and helps you feel connected versus what you think you ‘should’ do. This also may take some trial and error, so experiment and see what works best for you. It can be as simple as praying, meditating on love, participating in a community worship experience or even sitting down and just talking and connecting with God.
Energetic Clearing
Energetic clearing occurs when we are able to change the frequency of our personal energy as well as unclog and release the old energy.
Once we have energetically cleared the old relationship, we no longer are ‘playing the tune’ of the old relationship and the things attached to that. It means that we are now operating or putting out a different frequency. This also means you will create and attract different things. You will now attract and create relationships based on your new frequency.
Here are a few steps to energetic clearing:
- Become aware of your energy
Our energy has subtle and not so subtle feelings and shifts. Begin bringing your awareness to meet these and notice your energy and personal frequency. Are you amped up, feeling unable to sit and be, calm, peaceful, angry… these may be words to describe emotions however energy is not easily definable. Energy is something that is. It exists in and around you. Energy can be connected with and experienced with more awareness. Invest in becoming aware of your personal energy. Experiment and see what works for you.
- Set an intention
There’s a great saying ‘where intention (or conscious focus) goes, energy flows’. Set an intention and begin to feel how your energy shifts as you hold this intention throughout the space of a week or so.
- Create a ritual
There are thousands of energy clearing rituals and the ones that work are the ones that create a ritual or ceremony that feels right for you. This could be sagging, getting energy work done, self-clearing energy work, Reiki, one of my or another practitioners guided visualizations or any other sacred ritual. The important thing is to create and practice that ritual with the intention of connecting with your higher self and Source or God along with the intention of clearing your personal energy of anything that doesn’t serve you or may be stuck within your energetic field. Again, there are thousands of ways to do this; you should pick one that you feel comfortable and safe trying. You can be as ‘normal’ and grounded or as creatively ‘out there’ as you desire, so make your energy clearing ritual personalized to you.
Human beings are strong and resilient. We are all able to shift, re-build, re-invent and transform our lives. Even when difficulties arise we are able to learn, heal and grow. Remember, that even during this transition, you are whole and resourceful! You need only to return to this wholeness through balanced intentional steps, self-love and self-care!
May you clear what needs to be cleared so that you may create that which serves you more!
In Wholeness,
Rachel
Taking Ownership of Your Outcome Through Integrative Wellness
What is Integrative Wellness and how can it help me overcome obstacles and empower me to create the life I want?
Integrative Wellness is wellness, wholeness or balance all all four aspects of self; mental, emotional, physical and spiritual. The word integrative as defined by the dictionary is: Combining allopathic and complementary therapies and/or serving or intending to unify separate things.
All four of these aspects of self are interconnected and effect one another. For example, you can experience weight gain on the physical and it’s core or root issue can actually be in the emotional system. True wellness and harmony is experienced when there is balance in all four systems or aspects of self. This wellness will then branch out and create positive results in the major areas of life such as career, relationships, family, health and self development.
What exactly are these four systems defined as? The ‘Mental’ system is the area of thought life, self perception and beliefs. The ‘Emotional’ system is our emotions and relationships, this includes our negative emotions and feelings about the past. The ‘Physical’ system is our health and physical body as well as all the things we create around us; job, home, finances, organization etc. The ‘Spiritual’ system is our connection to our true self, our higher self or God, energy, love, nature (any definition you choose), what we believe spiritually and the way we choose to grow that connection through actions. The Spiritual system is different then religion, religion is one example of a way to increase balance or wholeness within the spiritual system if one so chooses.
How can I get help? Getting coached in this area may be hugely beneficial to the quality of life you desire to live. You may be familiar with the term ‘life coach’. A life coach is traditionally defined as a person who counsels and encourages clients on matters having to do with careers or personal challenges. An Integrative Wellness & Life Coach (trained and certified through Integrative Wellness Academy) has knowledge & training in ‘integrative’ approaches and techniques to help resolve core issues and roadblocks in the areas of mental, emotional, spiritual and physical wellness (wholeness or balance).
Integrative Wellness & Life Coaches can help people gain freedom from the past, overcome habits and patterns that block fulfillment in an area of life as well as help clients take the actions necessary to live the life they have always desired. An Integrative Wellness & Life Coach does this through the holistic & integrative approach of coaching towards balance (harmony or wholeness) in all four body systems; mental, emotional, physical and spiritual.
This approach moves life coaching from simply counseling and encouraging to fully equipping and empowering clients to make effective change. The clients of an Integrative Wellness & Life Coach can experience and expect to walk away with a personal plan to move them towards wellness & health in the areas of mind (thought life & patterns), emotions (emotions & relationships), physical (this can be physical health or physical surroundings/situations such as career or finance) and spiritual health (awareness & spirituality).
I wanted to provide one of the exercises our coaches use for you all to try! This exercise helps you to identify areas that are out of balance and intentionally move you towards balance, wellness and wholeness as well as to uncover actions that are leading you away from balance, wellness and wholeness. Once you have identified these, you can INTENTIONALLY list effective actions to help move you towards balance and create the outcomes you desire!
Here’s how:
Fill in the in the graph below, do one graph for each of the systems—mental, emotional, physical and spiritual:
If you have ever had a passion for having a career helping others, or are you simply interested in getting equipped to help yourself, my company, Integrative Wellness Academy offers Integrative Wellness & Life Coach certification courses both in person and online. If you are interested in attending please email us! You can read more about our team, trainings and reviews on our web site http://www.integrativewellnessacademy.com/
Or if you have any questions feel free to email the team at info@integrativewellnessacademy.com
In wellness,
Healthy Recipes
Healthy Recipes
Healthy recipes that will make your tummy smile!
Can eating healthy really taste good? Um, hell yes!
Most of us lead busy lives and it is much easier to ‘grab’ something to eat as we run through life. Unfortunately it is impossible to fully control what we are putting into our bodies when we do this. Even fruits and vegetables from many quality restaurants have MSG and GMO’s in them to preserve their color and flavor!
The only way that I have been able to find a balance in my busy life and nutritional needs is by spending 2 hours per week cooking large batches of food to take with me and eat during the week. However DO NOT pre cook your veggies, make those fresh, maybe this will help you eat raw veggies on the go. You can however cut up snack sizes of veggies a few times per week so you will have a day or two’s worth on hand to grab and go!
Every night put together each meal in Tupperware type containers (use GLASS not plastic to reduce carcinogens) and this will save you time and money while creating a healthy pattern for eating!
Bean or Chicken Panang
Ingredients: 4 cups of black beans (or beans of choice) or an organic chicken breast, yellow curry powder, coconut milk (1 ½ cups), Red bell pepper (2), Green Pepper (1), Peas (if not available fresh in season substitute with broccoli), brown rice (2 ½ cups) and cold pressed olive oil.
Cooking Instructions: Cook and drain beans or bake chicken breast. In a saucepan stir in the coconut milk and curry powder (season to spiciness desired). Slice peppers and place in a pre-oiled (with 1 table spoon of cold-pressed olive oil) and lightly sauté. Steam peas or broccoli (the crispier you leave them the more nutrients remain). Cook brown rice in a saucepan and drain. In a large bowl or dish place the rice, then veggies and beans or chicken, finally drizzle the sauce over it and enjoy (makes 4 servings).
Rachel’s Protein Pops
Ingredients: 4 scoops (2 full servings) of chocolate, or vanilla protein powder and 4 cups of filtered water (or Alkaline water!)
Cooking Instructions: Mix protein powder with water in a blender, then pour into ice tray or Popsicle mold and place in freezer until frozen.
Rachel’s Protein Jell-O
Ingredients: 4 scoops (2 full servings) of chocolate, vanilla or strawberry protein powder and 1 box/package of plain (flavor free) gelatin.
Cooking Instructions: Follow gelatin directions then stir in the protein powder, stir well and refrigerate until Jell-O solidifies.
Rachel’s Protein Peanut Butter Balls
Ingredients: 4 scoops (2 full servings) of chocolate, vanilla or strawberry protein powder and organic or all natural peanut butter (or my favorite, Better’N-Butter).
Cooking Instructions: Take a freezer safe container (9×11, 1- 1 ½ inch deep Tupperware container is recommended) and spread 2 scoops of the protein powder as a base across the container. Take 1 tablespoon of peanut butter and (using forefinger) push onto the layer of protein powder. Repeat this until you have a row of 8 peanut butter circles in the container. Then sprinkle the other 2 scoops of protein powder on top of the peanut butter. Then using your hands pat the powder into the peanut butter until making a ball. Put into freezer and chill. Can be eaten chilled or frozen.
Salty Fun Fix
Ingredients: Whole cucumber, celery stalk, and low sodium balsamic vinegar
Cooking Instructions: Cut the cucumber in half long (tall) ways, then half it again. Cut celery stalks in half. Place veggies in a shallow cooking tin or wide bottom bowl. Spray or pour balsamic vinegar over and soak for 1-2 hours while chilling in refrigerator. Great as a late night snack to subdue cravings!
Beans, beans are good for the heart… we have all heard that comical verse. But is it true? Black beans are a superior source of carbohydrates. Many people think of beans as a protein source, however the protein source is not as much as your body would need per serving. It does however provide a rich amount of carbohydrates that are not only low on the glycemic index but a non grain carb alternative. This means that they ARE gluten free…but it does NOT mean that they are NON-GMO. So when purchasing please but either organic or look for the label on the package that reds; ‘NON GMO PROJECT’. Try to cook them yourself from the hard bean and avoid canned precooked beans when possible.
Black beans are slow rich in nutrients and even provide medicinal or health support for many parts of our bodies! They are a great source of fiber, provide support for digestive tract and colon. They are rich in B1, copper, magnesium, hydroxycinnamic acids including ferulic, sinapic, chlorogenic acid and triterpenoids. Black beans also offer phytonutrient benefits.
3 Black Bean Recipes That Will Rock Your Health & Taste Buds!
Okay, so black beans rock! But how on earth can you make them yummy? I’ve got you covered for breakfast, lunch and dinner. Here’s how:
Black Bean Cakes
Feeds 3-4 or makes 3-4 servings.
Ingredients:
2 cups of Black Beans
Dash of cayenne pepper
1 cup of Almond Meal
1/2 teaspoon of Pink or Himalayan Salt
1/4 teaspoon of ground Black Pepper
1/2 teaspoon of Red chili peppers
Olive Oil or Raw Organic Coconut Oil
Onion
Red or Yellow Pepper
Boil 2 cups of Black Beans on the stove top until the beans are squishy. Drain the water and allow to cool. Then place the beans into a food processor, nutra-bullet/magic bullet or even a blender. `Mix on high until the beans turn into a paste like form (about 3 minutes).
Cut 1/2 onion and 1 whole yellow or red pepper into small
cubes. Sauté in Olive Oil or Raw Organic Coconut Oil. Then add them to the mixture.
Scoop the paste into a large bowl. Mix in the following ingredients and stir well:
Dash of cayenne pepper
1 cup of Almond Meal
1/2 teaspoon of Pink or Himalayan Salt
1/4 teaspoon of ground Black Pepper
1/2 teaspoon of Red chili peppers
Grease a frying pan and then add 2 tablespoons of Olive Oil or raw organic Coconut Oil. Use your hands to make small patties out of the blended paste, about 4 oz or the size of your fist. Turn heat on under frying pan and heat the oil on medium flame for about 3 minutes. Then place the patties into the oil and sauté on each side for 2-3 minutes. Remove from heat, cool and serve!
Black Bean Scramble
Feeds two or makes 2 servings
Ingredients:
10 eggs
1 cup Black Beans
Onion
Red & Yellow Pepper
Himalayan Salt
Olive Oil or Raw Organic Coconut Oil
Ground Black Pepper
Diaya Vegan Shredded Cheddar Cheese
Boil 1 cup of Black Beans on the stove top until the beans are squishy. Drain the water and allow to cool. Then place the beans into a food processor, nutra-bullet/magic bullet or even a blender. `Mix on high until the beans turn into a paste like form (about 3 minutes).
Dice 1/2 of a red pepper, 1/2 of a yellow pepper and 1/4 of an onion and then sauté them in Olive Oil or Raw Organic Coconut Oil until lightly brown. Leave in the pan and add 3 whole eggs, 8 egg whites and 1/4 cup of the vegan cheese. Scramble well. Cook on medium flame and continually stir until fully cooked. It will look a bit more watery then regular scrambled eggs. Cook for about 4-6 minutes. Remove from heat, cool and serve!
Quiche Delight
This is one of the few recipes I will post that takes longer than 20-30 minutes to prepare and get onto the table! I’m a big believer in healthy eating made simple. That being said, once in a while I will create something that takes a bit longer and passes my ‘is it really worth it’ taste test from friends and family!
This recipe passed! It is healthy, gluten free and grain free, high protein and absolutely delicious!
Rachel’s Gluten-Free Protein Quiche Recipe
Ingredients:
Pie crust
2 whole eggs
1 cup almond meal
1/4 cup water
Filling
4 whole eggs
7 egg whites
1 cup chopped raw spinach
1 tablespoon raw chopped dill
1/4 teaspoon salt (preferably Himalayan)
Small handful of sub dried organic tomatoes (cut into slices)
1/3 teaspoon garlic powder
4 strips organic turkey bacon
1/4 small red onion
Dash of black pepper
Dash if basil
Dash of oregano
1/3 cup Daiya shredded Mozzarella cheese
1/2 cup Daiya shredded cheddar cheese
**For super clean and healthy version, skip the vegan cheese too.
Directions:
Cook turkey bacon on medium high heat in a frying pan for about 3 minutes on each side or until well done or slightly browned on each side. Remove from heat and place strips on a plate to cool. Once the turkey bacon cools, tear each piece into tiny pieces.
Chop onions into small pieces. Use the greasy frying pan to sauté the chopped onions.
Preheat oven to 350 degrees. Mix until smooth batter. Grease circular baking pan and then scoop the batter in. Using your fingers press batter evenly to putter edges filling the whole pan. Pat until flat. Then using your two fingers (pointer and index) press the batter up the sides until you have created a shell or pie crust shape. Bake for 12-20 minutes or until you can poke a tooth pick or fork into pie crust without goopy batter on it when you pull it back out of the crust. Remove from heat and allow to cool for 15-30 minutes.
Quiche Filling
Mix eggs, veggies, cheese, turkey bacon and seasoning into a bowl and beat or mix. Pour mixture directly into pie crust (leave pie crust in same baking pan).
Place on oven rack and bake at 400 for 40-50 minutes. Cool 15 minutes. Serve hot or place in refrigerator and serve cold! Bon Appetite!
Black Bean & Nacho Casserole
Feeds 5 or makes 5 servings
What you need:
Olive oil or coconut oil to grease the baking pan. Large rectangular baking pan (mine is around 16 inches by 9)or 2, 9 inch rounds.
Ingredients needed:
1 large avocado
Dozen large eggs
Ground organic turkey (1/2-3/4 pound)
Turmeric
1 cup uncooked black beans
Small handful of fresh cilantro
1 lime
Hot sauce of choice (mine is Trader Joe’s Jalapeño Sauce)
1/3 onion diced (white or red)
1 cup DiayaDiaya vegan shredded cheddar cheese
2 cups of Organic sweet potato chips (salted or unsalted depending on your preference)
Directions
Lightly grease the pan
Preheat over to 350 degrees
Pour all the egg whites and whole eggs into the pan. Add the chips and remaining ingredients, then stir to mix. Place in center oven rack and cook for 20-40 minutes or until you can slide a fork into it and pull it back out without any of the mixture sticking to it. Remove from heat, cool for 15 minutes and then cut into slices and serve,
Organic Eggwhite Blueberry Pancakes
PREP TIME: 2 Min
READY IN: 10 Min
INGREDIENTS:
5 large brown eggs (organic if possible)
Stevia packets – 3 needed
Organic Cinnamon
Raw Organic Coconut Oil
1/4 cup organic blueberries
DIRECTIONS:
Crack eggs and remove yolks. Mix Stevia, 1/2 table spoon cinnamon and blueberries in a bowl and beat. Coat small frying pan with raw coconut oil. Pour in egg mix and cook on low flame for approximately 2-4 minutes, flip and cook for 1-3 minutes on the opposite side. Serve and enjoy!
Tahini Buffalo Burger With Black Rice, Kelp Noodles & Seaweed
Do you get bored of the same old healthy meals and think there is no way to break out of the box? Here is an easy, fun and really delicious way to spice up your healthy eating plan while adding much needed nutrients and antioxidants!
Food is the best medicine! Any time you can take preventive measures with your health I encourage it! Here’s one of my newest recipes that is not only yummy but also helps your body be and stay well!
Rich in antioxidants, nutrients such as iodine (supports thyroid function) and rich in omega acids, this recipe is a good one to cycle into your nutrition on a weekly basis.
INGREDIENTS:
Broccoli
1 cup black rice (heirloom)
2 tablespoons tahini (see photo above)
2 tablespoons miso dressing (see photo above)
3/4 pound organic, free range non-GMO grass fed ground buffalo
1 avocado
1 bag of Kelp noodles
6-8 oz. bag of seaweed (mixed bag)
One free range egg
COOKING INSTRUCTIONS:
Chop the broccoli into small pieces and add to boiling water, cook until soft. Drain and put broccoli into a large bowl.
Put the ground buffalo into a separate bowl and crack the egg on top. Using your hands, knead the mixture together. Divide the ground buffalo meat into four sections and using your hands shape into a burger patty and then lay each patty in a frying pan. Cook on medium-high flame or until cooked to desired temp on each side (a few minutes on each side – center should not be pink or bloody anymore).
Boil water on stove and add black rice, allow to cook until rice is soft. Then remove from heat and drain out water and add rice to the bowl.
Add kelp noodles and seaweed to pot of hot water and cook on high for a few minutes (no need to bring to a boil, just warm them up…the less you cook them the better as they will retain more of their nutrients). Drain and add to the bowl with other ingredients (rice & broccoli) then mix together.
Mix the Tahini & Miso dressing together – stir well. Mix 1/2 of the sauce mixture together and put 1/2 to the side.
Slice avocado into 1/4 inch thick strips.
Dish out a serving of the rice, noodle and seaweed mixture onto a plate, place a cooked buffalo burger on top. Add 1/2-1 tablespoon of the sauce to the top of the burger and then lay the avocado slices around or next to the burger. Serve and enjoy!
This can also be made without the rice if you are doing a grain free diet…however, if you are maybe choose to throw in some black beans to get in healthy carbs!!!!
*This recipe serves 4
Grain Free Pizza – Yes You Can!
Let’s face it almost everyone LOVES pizza, which is why the picture above is only of one small slice! I was so excited about this recipe I completely forgot to take a pic before I began devouring it
What a sad world it would be if we could never eat it. I always say, ‘all things in balance’. Well with this recipe you won’t be adding any negative marks on your balance sheet at all! Here’s a guilt free, cheat free, healthy and balanced version of pizza for you to enjoy. It is grain free and gluten free!
PIZZA CRUST INGREDIENTS:
1 heaping cup almond meal
Dash of Himalayan pink salt
1 whole egg
1-2 table spoons raw organic coconut oil
COOKING INSTRUCTIONS FOR CRUST:
Preheat over to 350 degrees. Using a 9-inch round baking pan, lightly grease pan with raw organic coconut oil. Pour pizza crust mix into pan. Using the back of a large spoon push the mix out in all directions until there is an even later of the mix filling the entire pan. Bake for 30 minutes. Remove from oven and allow yo cool for 30 minutes before moving on to the next step.
INGREDIENTS FOR PIZZA TOPPING:
1/2 cup Organic marinara sauce (preferable a sugar free one!)
1/4 cup Pesto
3/4 cup Daiya shredded mozerella cheese (dairy free!)
1 Onion
1/4 garlic clove
3/4 cup chopped organic mushrooms
1 6-8 oz. organic non GMO chicken breast
1 organic red pepper
One Lemon
Himalayan pink salt
1/4 head of organic broccoli (or about a handful)
COOKING INSTRUCTION:
Squeeze one half of the lemon over the chicken great and add a dash of the salt across the breast. Cook chicken great in a baking pan at 425 degrees for 15-25 minutes (depending on thickness of the chicken cut)…test for readiness by slicing the breast open and checking for any pinkness (if pink cook a few more minutes and check again).
Boil a small pot of water. Cut the broccoli into smaller pieces and add to boiling water. Cook until slightly soft, then drain water and set to the side to cool.
Dice onion & pepper & garlic clove (use as much as desired) and then lightly grease a frying pan with the remaining coconut oil. Place onions, pepper and mushrooms in the pan and cook on medium heat for a few minutes (until softened and onions are lightly browned).
Take pan with the pizza crust in it and add 1/2 cup of marinara sauce into the center of the crust, then add the 1/4 cup Pesto to the center as well. Taking the back of a large spoon, in circular motions work the sauces evenly across the entire pizza crust.
Add all veggies, try to speed them evenly. Take your chicken breast and tear it into slices. Sprinkle those across the pizza evenly.
Sprinkle the shredded cheese across the pizza evenly and bake at 350 degrees for 20-30 minutes or until the cheese begins to melt. Do not wait until cheese is completely melted, just slightly. You can test this by taking a butter knife and trying to spread the cheese…it should slightly smear but not be liquid.
Remove from heat and allow to cool for 20-30 minutes…ENJOY!!!!!
This recipe makes one small 9 inch round pizza (serves 1-2)
Smoothie Morning Bliss
Ingredients:
2 cups of fresh uncooked kale
1 banana
1/4 cup of organic blueberries
1/4 avocado
2 scoops of vanilla whey protein (Teras Whey or Wholefoods brand of whey)
1/4 cup organic unsweetened almond or coconut milk
8 oz. filtered water
Directions:
Blend all together in a blender, nutra bullet or food processor, pour into a cup, chill for 20 minutes and enjoy!
Jicama Monster Nachos
Ingredients:
1/2 onion
Fresh cilantro (small handful)
1/2 pound of Ground turkey or bison meat
Hot sauce (look for one that has under 6 ingredients!)
Organic non-gmo black beans
Daiya vegan cheddar cheese or organic goats milk cheddar cheese
1 large jicama
Directions:
Pre-heat oven to 350 degrees.
Slice jicama into 5 1/4 inch thick slices so that you end up with 5 circles. Lay these flat in a baking pan.
Sprinkle 4-8 drops of hot sauce (depending on your spice preference) onto each jicama round.
Cook black beans in boiling water until soft. Drain and cool. Add 2 tablespoons to 1/4 cup of beans to each round depending on desire.
Cook ground meat in a frying pan and then allow to cool. Once cool equally distribute the meat on top of each jicama round.
Slice and grill onion and then sprinkle about 1 teaspoon of the onions onto each jicama round.
Rip the cilantro into small pieces and sprinkle onto each jicama round.
Top each jicama round with a heaping tablespoon of cheddar cheese.
Bake in the oven on 350 degrees for approximately 20 minutes or until the cheese has fully melted and the jicama round is soft. Remove from heat and allow to cool for 20 minutes. Serve and enjoy!
Spaghetti Squash & Meatball Yum
Ingredients:
1 egg
1 large spaghetti squash
1 large glass jar of marinara sauce (look for one that has less than 6 ingredients in it)
3/4 pound of ground turkey or bison meat
Directions:
Preheat oven to 425 degrees. Place spaghetti squash on a large pan and place in oven. Cook for 30-45 minutes or until the center of the squash is soft (test by poking it with a fork). Once cooked remove and allow to cool.
Reheat oven to 350 degrees.
Make meatballs by mixing one whole egg into a bowl with the meat. Using your hands, mix well. Then create small one inch by one inch round balls out of the meat and place into a lightly greased frying pan. In the frying pan cook the meatballs until the centers are no longer pink.
Cut the spaghetti squash in half and scoop out the seeds. Then fill the hole with the meat and then pour 1/4 cup of the marinara sauce on top of the meat. Place back onto pan and cook in the oven on 350 degrees for 15-20 minutes.
Paleo Modified Holiday Recipes
Gluten-free Stuffing
Ingredients:
1 large container (12 oz.) of organic sour cream
3 boxes of gluten free (organic and non-gmo if possible) croutons (small cubes)
1/4 organic onion
3 large organic green apples (granny smith)
3/4 cup organic raisins
4 large organic stalks of celery
small handful of organic cilantro
small handful of organic parsley
5 table spoons of raw organic coconut oil (heat slightly before adding – until it becomes liquid)
2 cups of organic mushrooms
1/2 cup organic cranberries (whole)
1/4 cup organic chicken stock
Directions:
Chop the onions, mushroom, apples, cilantro and parsley into small pieces. Put all ingredients except coconut oil and sour cream into a large mixing bowl. Using your hands mix the contents well.
Preheat oven to 350 degrees.
In a saucepan, put the sour cream and coconut oil. Place on stove on a medium low flame. Heat and stir.
Then pour over the top of the ingredients in the mixing bowl. Allow to cool for a few minutes and then using your hands knead and mix all the ingredients together thoroughly.
Pour all ingredients from the bowl into a large baking dish (I use a glass one that is 9×12). Place on middle oven rack and cook for 30-45 minutes.
*If you also like more mushy stuffing, before baking remove some of the mixture and stuff into your turkey and cook it inside of your bird.
Green Bean Dish
Ingredients:
1 pound of whole organic green beans
1 cup organic almond slivers
1 clove of garlic
4 table spoons of raw organic coconut oil
2 cups of organic sliced mushrooms
Directions:
Rip the ends off the green beans and wash them. Then place them into a large pot of boiling water. Boil for 7-9 minutes. Then remove from heat but leave the green beans in the water until next step is complete.
Dice the garlic clove (use no more then a small palm full of garlic). Place the coconut oil into a frying pan and spread evenly. Add the mushrooms and garlic to the frying pan and sauté on a medium flame until garlic is lightly browned and mushrooms have shrunken.
Drain water from green beans and then pour green beans and contents of the frying pan into a large serving bowl. Add almond slivers and then using two forks toss until well mixed and serve!
Mashed Sweet Potato
Ingredients:
6 whole large organic sweet potatoes
1 tablespoon of cinnamon
1 stick of organic butter (sheep or goat milk butter if you can find it)
4 tablespoons of honey (manuka honey preferably)
Directions:
Peel sweet potatoes or if you like you may leave the skin on to add texture. Bake sweet potatoes on oven rack on 475 degrees for 30-45 minutes or until soft in the middle. Remove from oven and allow to cool for 10 minutes. Slice the sweet potatoes and stick of butter then place them in a large pot, add the honey. Using a large spoon, mash the ingredients together and then turn on a low flame. Sprinkle the cinnamon in and stir well. Continue stirring. Warm until butter has completely melted. Serve and enjoy!
Baked Apple Cinnamon Delight
Ingredients:
6 whole organic red apples (any kind will work)
cinnamon
2 tablespoons of agave
2 tablespoons of honey (manuka honey preferably)
2 tablespoons of raw organic coconut oil
1/2 cup almond meal
1/2 cup organic pecans (small pieces or crushed)
Directions:
Preheat oven to 350 degrees. Slice apples into small cubes (remove cores) and place into a large pot of boiling water. Boil apples until soft. Remove from heat and drain out the water.
Add the cinnamon, agave, coconut oil, almond meal and honey into the pot with the cooked apples. Stir well and warm on a medium low flame for 4-5 minutes. Remove from heat and mix pecans in and stir well, then place contents of the pot into a baking dish. Bake in oven for 15-20 minutes and then remove and allow to cool for 10 minutes, then serve!
Rachel’s Tuna
Ingredients: 3 cans of low sodium (distilled water) tuna fish, yellow or spicy brown mustard.
Cooking Instructions: Open and drain excess water. Empty into a bowl and using a fork break apart chunks of tuna. Add 2 to 3 teaspoons of mustard, mix thoroughly and enjoy!
Ingredients: 3 cans of low sodium (distilled water) tuna fish, yellow or spicy brown mustard.
Cooking Instructions: Open and drain excess water. Empty into a bowl and using a fork break apart chunks of tuna. Add 2 to 3 teaspoons of mustard, mix thoroughly and enjoy!
Smart Deviled Eggs
Ingredients: One dozen organic free-range extra large brown eggs, dairy free low-fat mayonnaise (it’s ok if it is soy based, the small amount won’t hurt, but if you notice it effects your digestive tract then substitute for the mustard only), yellow mustard, spicy brown mustard and paprika.
Ingredients: One dozen organic free-range extra large brown eggs, dairy free low-fat mayonnaise (it’s ok if it is soy based, the small amount won’t hurt, but if you notice it effects your digestive tract then substitute for the mustard only), yellow mustard, spicy brown mustard and paprika.
Cooking Instructions: Boil water and add eggs, let cook for 10 minutes. Drain water and cool. Peel eggshells then slice eggs longwise in half. Place yolks into a separate bowl and place hard boiled halved egg whites onto a tray. Using a folk or electric whisk break up the yolks and mash into a paste. Add 1 tablespoon of mayonnaise (you can also completely omit the mayo!), 1 tablespoon of yellow mustard and 1 tablespoon of brown mustard (the mustard amounts can be increased or decreased depending on personal taste), sprinkle in ½ teaspoon of paprika and whisk/stir together until smooth. Using a teaspoon scoop the yolk mix into the halved hard-boiled eggs whites and lightly sprinkle paprika on top!
Rachel’s Power Salad
Ingredients: Spinach, Broccoli, Cucumber, Beets, White fish or chicken breast (or hard boiled eggs or tuna), Baby carrots, red bell pepper, black beans (or any other bean depending on preference), Brown rice gluten free bow tie pasta, walnuts, pecans, (organic) olive oil, vinegar, dill, and a lemon.
Ingredients: Spinach, Broccoli, Cucumber, Beets, White fish or chicken breast (or hard boiled eggs or tuna), Baby carrots, red bell pepper, black beans (or any other bean depending on preference), Brown rice gluten free bow tie pasta, walnuts, pecans, (organic) olive oil, vinegar, dill, and a lemon.
Cooking Instructions: Mix 2 teaspoons of olive oil, dill and ½ lemon juice, use as dressing! Cut up ½ bell pepper and ½ cucumber. Boil beans until done, drain and cool. Steam the broccoli and boil the beets and pasta (in separate pans) until done, drain and cool, then cut up and toss into the salad! Mix all, add your protein and a handful of pecans and walnuts and top off with a serving of fish. Finally drizzle salad dressing over it and enjoy!
Soft Taco Heaven
Ingredients: ½ large Gluten Free Brown Rice Tortilla’s, Lettuce, Hot Chili Pepper Sauce (No Sodium – from Trader Joe’s), & Black beans and a shredded chicken breast (if desired – for a cheese fix add any organic shredded goats milk based cheese, use sparingly)….assemble as desired!
Ingredients: ½ large Gluten Free Brown Rice Tortilla’s, Lettuce, Hot Chili Pepper Sauce (No Sodium – from Trader Joe’s), & Black beans and a shredded chicken breast (if desired – for a cheese fix add any organic shredded goats milk based cheese, use sparingly)….assemble as desired!
No-Cheat Pancakes
Ingredients:
Egg whites (3 from whole eggs), one whole egg, 1/2 cup Oatmeal (I recommend gluten free oatmeal or you can use buckwheat as a substitute), organic raw honey or organic agave, stevia, a handful of blueberries, strawberries or 1/2 banana, and 1/8 teaspoon coconut oil
Ingredients:
Egg whites (3 from whole eggs), one whole egg, 1/2 cup Oatmeal (I recommend gluten free oatmeal or you can use buckwheat as a substitute), organic raw honey or organic agave, stevia, a handful of blueberries, strawberries or 1/2 banana, and 1/8 teaspoon coconut oil
Cooking Instructions:
Mix eggs and oatmeal into a thick paste (desired consistency). Mix in stevia (sweeten as desired). Lightly coat pan with coconut oil. Drizzle desired amount of batter into pan to create pancake, cook on medium flame for about 1-2 minutes, flip pancake and repeat on opposite side. Remove and plate with 1-2 teaspoons of raw honey or organic agave, top with choice of fruit!
Rachel’s Vitamin Boosting Fruit Salad
Ingredients: Strawberries, banana, blueberries, cantaloupe and pineapple, kiwi, papaya, and mango (or a mix of fruits that are in season, eat in season fruits ONLY).
Cooking Instructions: Cut all into squares mix and serve – no more than 1 cup.
Fish or Chicken & Beans
Ingredients: Orange Ruffy filet or one organic chicken breast, 1 red onion, 1 white onion, fresh whole jalapeños, fresh cilantro, pineapple and dried organic black beans, pinto beans, lentils (red and orange), kidney beans and lima beans (can be found in bulk at Whole Foods).
Ingredients: Orange Ruffy filet or one organic chicken breast, 1 red onion, 1 white onion, fresh whole jalapeños, fresh cilantro, pineapple and dried organic black beans, pinto beans, lentils (red and orange), kidney beans and lima beans (can be found in bulk at Whole Foods).
Cooking Instructions: Dice onions, pineapple, jalapeños (2-3) and (2 stalks) cilantro, then mix and bake on top of ruffy filet or chicken (wait to add the pineapple until 2-5 minutes before the chicken/fish is finished cooking, then add – this will help retain the nutrients in the pineapple). Boil beans in a pot until soft, drain and plate the beans on the bottom and the chicken or ruffy filet on top, then top it off with your onions, pineapple and jalapeños.
Tuna Salad
Ingredients: 2-3 cans or filets of white tuna, celery, onion, white grapes (seedless), reduced fat dairy free mayonnaise (Trader Joe’s or Whole Foods), garlic powder, halved pecans.
Ingredients: 2-3 cans or filets of white tuna, celery, onion, white grapes (seedless), reduced fat dairy free mayonnaise (Trader Joe’s or Whole Foods), garlic powder, halved pecans.
Cooking Instructions: Bake tuna (or drain cans and mix) and place in refrigerator to cool. Dice onions and celery, place into a bowl. Add grapes and two handfuls of pecans, ½- 1 teaspoon of garlic and 1-3 tablespoons of dairy free reduced fat mayonnaise. Tear/shred tuna into small pieces and mix into bowl with other ingredients. Using hands gently kneed until well mixed, chill and serve!
Kindness as a Practice
Kindness is both an art form to be mastered as well as a solution for most of our moods. Kindness changes the world in many powerful ways both big and small. One of the most powerful changes that it makes is in our own attitude. You may have heard ‘it is impossible to be miserable when you are grateful’…? Well I believe IT IS IMPOSSIBLE TO BE UNHAPPY WHEN YOU ARE GIVING KINDNESS TO OTHERS.
So be generous to others, even that annoying person at work, a stranger in line or that cranky guy in traffic. Be kind and it will bless both their day and yours.
Here is a very simple wellness coaching tool I call ‘finding the beauty in others’ that I use in my book Total Transformation to help people transform their lives.
Exercise:
Finding The Beauty In Others
Today I noticed ________________________________________________________about
_____________________________(someone), and I thought
__________________________________________________________
so I shared with the person the following words ___________________________________________________________________________
___________________________________________________________________________
Example: You have beautiful eyes!
It seems simple and it is, but sharing kindness is hugely impactful! Try this out today and see what giving kindness to others adds to their lives and to yours.
photo by Tom
Finding Peace Through Meditation
photo credit Ian Burt
We become people who meditate one meditation at a time over time.
If prayer is talking then meditation could be called listening. Another way I like to describe meditation is ‘marinating’ on something or marinating on nothing. Those of you who cook may have an understanding of this, especially when it comes to grilling steaks (for any vegetarians…I am not sorry, it’s an effective example so please try to relate in).
Say you are grilling a steak, most people will marinate the meat or let it sit submerged in something for a predetermined period of time in order that the meat will soak up as much of the marinade as possible (for flavor). Fully marinating and submerging meat in the marinade causes an environment where the meat can fully soak in the marinade into every part of the meat…even all the way into the center. Why? So the steak can become, be transformed into the best and most flavorful version of itself.
Do you get the analogy? Sweet!
When we meditate we are marinating and we learn to let go and be present to the meditation we begin fully soaking peace into every part of us…so that it truly merges with our flesh and becomes one. That gives us flavor!
Meditation can begin and remain very simple. You can choose to follow along with a ‘guided meditation’ or close your eyes, empty your mind and simple focus on your breath or choose a focus on ‘love and light’ or God or anything else that feels right to you.
Here are a few simple steps for ‘how to get started’ in meditating.
START SMALL
Begin with a realistic goal, maybe 2-5 minutes of still quiet time. You can build up from there but set a realistic goal to begin with.
GET INTO A QUIET ZONE
Create a quiet space and time for you to meditate… even going into your bathroom, closing the door and sitting on the floor if necessary (those of you with young kids can probably relate to that option). You will need an uninterrupted quiet space for your meditation.
JUST BE
Sit quietly and as distracting thoughts come to your mind make a conscious choice not to get into a relationship with those thoughts. A relationship with thoughts simply means repeating the thoughts over and over in your mind. Instead of allowing your thought life to run round and round like a hamster on a wheel you can focus your attention on your breath, an inspirational quote, or even on the feeling of LOVE. The point here is to BE and BE STILL!
Start small, with love, non-judgement and patience! It’s okay if you don’t love it at first. It’s okay if you do. Just try to begin a daily practice. If you forget one day or get off course for a bit try not to beat yourself up, instead choose to jump back on the path and try again.
We become people who meditate one meditation at a time over time.
Creating a Meditation & Prayer Journal
Meditation (listening) and prayer (talking) are two powerful ways to grow your spiritual life! Many times we do not notice growth because it happens slowly over time. Creating a meditation and prayer journal is a wonderful tool for both growing your spiritual life as well as following the progress of your spiritual growth.
Here is a simple structure you can follow for your daily mediations and prayers, then add some thoughts into your journal about what you experienced during meditation and also what prayers were on your heart.
Important to note, pray to the God you believe in and if you don’t believe in God you can still pray. Direct your prayers to the universe, to energy, or even simply to ‘all that is love’. Growing your spiritual life is an incredibly important part of a harmonious and healthy life. Seek, grow and expand. Start where you are.
MEDITATION & PRAYER JOURNAL EXERCISE:
Spend 5-10-15 (increase time this week) minutes sitting silently, following your breath (breathing in and out through the nose, tracking the breath into my nasal passages, down my throat, into your lungs, all the way down into your belly, and then followed it through the exhale. Repeating this and quieting the mind).
As thoughts came into your mind, I did not get into a relationship or judge them. Lovingly acknowledged them and let them go. Bring your hearts focus onto God or love or something that feels peaceful and beautiful to you. Sit and actively LISTEN, and BE STILL. After 5-10-15 minutes of this begin to pray or talk to God.
In your journal write on the following:
In doing this prayer and meditation today I experienced, learned, experienced and felt:
_____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________
photo by Rory MacLeod
Overcoming ‘All or Nothing’ Mentality
photo credit James Jordan
For much of my life I was either ALL IN or ALL OUT! I swung far left then far right when it came to just about everything. Not only was this pattern unhealthy for me and limited my success in true forward movement and achieving my goals, but it was also very frustrating!
How do we get over an all or nothing mentality? Here is a simple paradigm shift that changed my patterns and life:
All things in balance!
When all things in your life are done in a balanced way or in a way that brings harmony, the results bring positive development, success with goals and permanent change to patterns.
Instead of choosing to approach your goal with an attitude or expectation of ‘I must do absolutely ALL of this now’, or ‘I must do this perfectly or it’s pointless’…
CHOOSE to approach it with balance, one step at a time and celebrating progress versus demanding perfection.
I promise you will see happier and better results with this mind set!
Have a balanced day!
Setting Effective Goals
I want…
I want…
I want…
This is not an example of an effective goal.
As an Integrative Life Coach it is my job to help my clients not only set goals but obtain them! Many times we are clear about what we want yet not taking effective actions to achieve or reach our goal. There can be a number of reasons for this, let’s start simple…at the beginning. When we set a goal it is important to know what an effectively set goal looks like. This effective or SMART goal will help bring clarity to what steps will help you reach your goal and be a benchmark for effective versus ineffective actions.
What is an effective goal? In the business & coaching world this can be what is called a SMART goal.
What is a SMART goal exactly?
S = Specific & Simple
M = Measurable & Meaningful TO YOU
A = Achievable
R = Realistic
T = Timed & Moving TOWARDS what you want (versus ‘I don’t want to feel ___’ is not a towards, it’s an away from)
Whenever you set a goal I recommend taking the following steps to help the goal setting and goal getting be successful:
- Write out your goal in SMART goal format
- Set an intention towards that goal and meditate/visualize what it will be like once it is achieved.
- Create task lists based on your SMART goal and…
- TAKE ACTION daily!
- Let go of the outcome – this one can be challenging…there is a difference between wanting a desired outcome and being attached to a desired outcome. Many times things unfold and as they do they may look different then what you expected. So remain open minded and open hearted as you journey down your path.
May you seek with clarity and take action from a place of love!
Namaste,
Rachel
The Root of Motivation
What moves you? What drives you? What INSIDE makes you WANT to be better both on the inside and on the outside?
Becoming better versions of ourselves, growing our success, getting healthier and more fit is usually looked upon in a positive light. However, the driving motivators may not always be good for us or come from a good place.
It is important to be self aware… what and where are we acting from?
Is it a healthy place or a place of insecurity or fear? Both positive and negative things can be equally motivating and can breed results.
What many behavioral sciences studies on human behavior have shown is that positive motivators effect long term positive change and negative motivators do not. In fact, negative motivators prove to only be effective while the negative motivating factor is present. Once it is removed, the motivation disappears. This may be why a person whose doctor tells them they are overweight and at risk of a heart attack goes on a crash diet. The crash diet is effective in quickly loosing weight, only to have the weight return within a few months after the motivator of fear is gone.
Here are a few other examples of negative motivators that are not effective or good for us:
I’m fat, I’m not good enough, I’m not attractive, I’m not ___________(fill in the blank with ANY negative thought about yourself)
Examples of positive motivators are:
I want to get in better shape because I will feel better and be happier.
I am increasing the quality of my life.
I’m worth the investment of time and resources.
A good self check as to where your motivation is rooted or where it originates from is by asking yourself these few simple questions and answering them boldly with honesty:
- Why do I want to do________________?
- For what purpose would I do/do I do ________________?
- Is this action I am considering a loving action or a loving choice?
- Would choosing to take this action be good for me, good for my family and good for the world?
Answering these questions will help you not only discover the root of what’s motivating you but also help bring clarity to what and why you want or need to affect a change in an area of your life.
May you find motivation that is rooted in love and effects positive and permanent changes in your life!