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  1. Sacred Self Care Guide for December 2018


    Rising River Wisdom School
    Sacred Self Care Guide for December 2018 from Rising River Wisdom School

    In all the worlds’ mythology and culture, there have been wisdom keepers, those who looked to the natural and the hidden worlds as a guide for life on earth. Within these seekers are stargazers, who ascribe meaning to the “stars” and their movements through the solar system.

     Though Earth’s Moon is no star, it reflects the brightest light we can see in the night sky. Its phases are a part of human consciousness, and its movements affect systems on earth and sea. When we align our activities to the Moon’s cycles we find a greater connection to both our bodies and intuitive wisdom. Read on for some self care wisdom inspired by the new moon. 

    Rising River Wisdom School is an immersive program for those looking to step into their own power and carry wisdom for themselves and the world around them. Below you will find some Sacred Self Care insight for December from Rising River Wisdom School’s incredible teachers – we’ve got you covered for setting intentions with the upcoming new moon, to seeking insight from animal guides to plant medicine, plus lots of guidance for mindfully navigating the world with your vibrant well-being in focus.

    New Moon in Sagittarius December 6th 11:20pm PST By Michelle Prentiss

    As our days in the Northern Hemisphere become shorter and the darkness rises up, we have the light of Sagittarius Season to guide, illuminate and inspire us to move forward, to progress and endure. The element of fire infuses this conjunction of the Sun and Moon, as does the overlay of Sagittarius’s ruling planet Jupiter, now powerfully at home and beaming expansive energy into the birthing of the new. This is the very last New Moon of the year and an especially magical time to perform any intention setting ritual that centers on expansion and positivity.

    Magical, Mystical Neptune in Pisces also plays a strong part in the cosmic party. Riding alongside Mars and newly in direct motion, this planet sends a shimmering and compassionate beam of light directly into our hopes and dreams. Our imaginations are sparked and our intuitions can be extra sensitive now.

    Mercury also stations direct earlier on the 6th, joining every planet in the solar system other than Uranus – in strong forward motion. Jupiter, Saturn and Neptune are also situated in their sign rulers. This can bring us an opening to personal and collective energetic re-birth- much needed after the deep soul searching and shadow work of the last year.

    Optimism and Faith are key words of the lunation – along with Courage and Expansion. Take the time to step in to the potentials you have, believe, trust and step into the light of the season!

    Here is a New Moon Ritual To do for this Month, to add to your intention setting. I was inspired by the Goddess Hekate in her aspect as a guide through darkness and a purifier of spirit. This is adapted from archetypalwitchcraft.wordpress In Antiquity Hekate was strongly connected with purification of persons or the household – and in this ritual we will address Hekate in her roles as a Goddess of purification- but also in her aspects as the Goddess who has powers over the spheres of earth, sea and sky and who is the ensouler of the cosmos and the shining guide.

    Read on for this month’s New Moon Ritual along with plant medicine and power animal guidance for this New Moon in Sagittarius….

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  2. Between Meals Podcast. Episode 09: How to Make Tiny Changes, Master Your Habits and Live Your Best Life

     

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    “Habits are the compound interest of self improvement”

    In episode 09 of the Between Meals Podcast, I am joined by guest James Clear as we talk all about How to Make Tiny Changes, Master Your Habits and Live Your Best Life. James and I chat all about his recently released NY Times Best Selling book Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones and the importance of building systems that work for you!

    In this episode James and I are chatting all about behavior change, how to investigate and design your environment, physically and socially, to support your desired identity changes, along with reducing friction to maximize your success. Plus we discuss how important it is to creating systems for implementing small habits each day that allow you to move in alignment with the person you believe you are meant to be. Whether it’s your health and nutrition, fitness goals or relationships, maybe it’s building your new business as an entrepreneur, you will learn the common mistakes most people make when changing habits but most importantly some simple tips for how to put all of these ideas into practice in real life!!

    James Clear is a writer and speaker focused on habits, decision-making, and continuous improvement. He is the author of the New York Times best seller, Atomic Habits. His work has appeared in the New York Times, Entrepreneur Magazine, Time Magazine, and on CBS This Morning. More than 400,000 people subscribe to his popular email newsletter at jamesclear.com. He is a regular speaker at Fortune 500 companies and his work is used by teams in the NFL, NBA, NHL, and MLB.

    Between Meals Podcast. Episode 09 with James Clear:

    How to Make Tiny Changes, Master Your Habits and Live Your Best Life

    In This Episode of the Between Meals Podcast, We Talk About:

    • true behavior change is really identity change
    • it isn’t motivation and there isn’t a need to push yourself to be somebody else, you are just acting in alignment with who you already believe that you are.
    • how do we form our self image?
    • outcome based habits vs identity based habits
    • how social media and news perpetuate a results based society
    • focus on the feeling of fulfilling our potential 
    • organize habits around your identity to reinforce your identity 
    • why we don’t want to lose sight of the 1%. The importance of the tiny curve.
    • time magnifies the margin between success and failure. Show up and letting time work for you.
    • habits are the compound interest of self improvement
    • what to do when you aren’t seeing the changes? 
    • the ultimate form of immediate satisfaction is a reinforcement of your desired identity 
    • casting votes for your desired identity
    • the importance of habits being satisfying
    • choose habits that deliver more joy and satisfaction
    • invisible factors for success
    • the importance of “never miss twice”
    • and soooo much more!!

    I think you all are really going to love this episode – I truly feel like this is a MUST-LISTEN FOR EVERYONE looking to implement healthy habits!

    AND SO MUCH MORE!

    As always, we finish the show with a fun game of Would You Rather? and please be sure to stick around for the wrap-up portion where Mark and I chat about what we learned and ways

     

    Show Notes + References:

     

    Thank you to our sponsor:

    Thrive Market 

    How to Stock a Healthy Keto Pantry

     

    LISTEN NOW ON ITUNES

     

    (Listen on iTunes)

     

    You can now subscribe to the Between Meals Podcast on Apple iTunesSoundcloud, Google Play, Spotify and Stitcher

    THANK YOU FOR LISTENING:

    Since we are still pretty new on iTunes, please do us a solid and SUBSCRIBE and of course, we would be honored if you took the time to rate and review the show, this will help more people find us and help the show to grow!  If you liked this episode or others, please share on social media and tag us, share with friends and family, etc – this means the world! 

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  3. Mixed Greens Salad with Steam Fried Veggies and Lemon Basil Vinaigrette {Paleo, Keto, AIP, Vegan, Whole30}

    This fresh, colorful, veggie-loaded Mixed Greens Salad with Steam Fried Veggies and Lemon Basil Vinaigrette is simple-to-make, loaded with flavor and perfect for holiday entertaining!

    Mixed Greens Salad with Steam Fried Veggies and Lemon Basil Vinaigrette {Paleo, Vegan, Whole30, Keto}

    Mixed Greens Salad with Steam Fried Veggies and Lemon Basil Vinaigrette {Paleo, Vegan, Whole30, Keto}

    Disclosure: This post and recipe were created in collaboration with Dole Fresh Fruit and Fresh Vegetables. As always, all opinions, ideas and text are my own. Thanks for supporting the sponsors that allow me to create new and special content like this for Tasty Yummies.

    This recipe is not be far off from the usual fare you will find around here, but the inspiration that got me here might be. 

    Let’s take a big big step back, come along with me. We are going all the way back to 1928. Disney’s Mickey Mouse made first on-screen debut in Steamboat Willie, a seven-and-a-half-minute animated short film that would become a classic, as it introduced to the world, one of the most iconic characters of our time!

    Another American classic, we all know and love, Dole, is collaborating once again with Disney to celebrate Mickey’s 90th Anniversary, highlighting fresh takes on iconic recipes and bringing brand new inspired dishes honoring a True Original and the two brand’s long-time friendship.

    Mixed Greens Salad with Steam Fried Veggies and Lemon Basil Vinaigrette {Paleo, Vegan, Whole30, Keto}

    To know me and my husband is to know that Disneyland and Mickey Mouse have become a part of our own story. When we moved to Southern California nearly years ago, before the moving truck ever hit the road, before we even had the keys to our new home, we had our Disneyland annual passes in our hands. On our trip out to California to find our house, we committed that once we found where we would be living, assuming we had a few days left in the trip, we would be “Going to Disneyland”.

    Over the years since we have lived here, we have celebrated birthdays and anniversaries at Disneyland, we have taken nieces, nephews, parents and friends. We even created original artwork for Disneyland in collaboration with their WonderGround Gallery in Downtown Disney, where we silkscreen printed the posters live, in front of the gallery. 

    Disneyland and Mickey Mouse are synonymous with our Southern California life, so of course I was excited to be a part of DOLE’s celebration of Mickey Mouse. Dole and Disney have a rich history of working together toward happier, healthier families, and encouraging kids of all ages to eat better and be more active, so this celebration of Mickey’s 90th has come together in a big and tasty way and I am honored to be a part of it.

    For me, I wanted to stay true to the food I always create and share with all of you, so no Mickey Mouse cupcakes or decadent Disneyland treats, I wanted to find a subtle a way to pay homage to ‘ol Steamboat Willie and his humble beginnings and really highlighting Dole’s beautiful fresh produce. In fact right know you can actually find DOLE® fresh fruits and vegetables featuring Mickey Mouse throughout the decades. How fun is that? Around here I have been referring to this as the Steamboat Willie Salad and it features one of my favorite ways to prepare fresh vegetables – Steam Frying. Rather than the simple steamed veggies prevalent in the 1920 and 30’s – we are taking steam cooking up a notch.

    Mixed Greens Salad with Steam Fried Veggies and Lemon Basil Vinaigrette {Paleo, Vegan, Whole30, Keto}

    You all know that I am not anti-fat by any means, I think healthful fats play a very important role in a healthy, well balanced diet, so this isn’t about reducing fats and oils at all, steam frying is merely a simple, easy and flavorful way to prepare fresh vegetables. It takes the classic steamed vegetables up a notch in a fun and flavorful way. What I especially love is you can prepare the veggies ahead of time and serve them on the finished salad cold or room temperature, if you’d like, which makes this salad perfect for your holiday entertaining. No taking up space in the oven for roasting, no messy oil-splattering as you pan fry and no mushy, boring steamed veggies. Ready in no time, a beautiful, center-piece salad, loaded with nutrient-dense, colorful veggies – truly the best of all worlds.

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  4. Between Meals Podcast. Episode 08: How to Find Your Happy Weight + Unlock Your Body Confidence

     

    LISTEN NOW ON ITUNES

     

     

    (Listen on iTunes)

    “When we focus on a number on the scale, we are never going to find happiness and we are never going to find balance in our life”

    In episode 08 of the Between Meals Podcast, I am joined by my friend and co-host Daniele Della Valle as we talk about how to find your happy weight and unlock your confidence.

    In this episode learn how to show up for yourself and do the hard work, discover how to deconstruct toxic environments and relationships and most of all, learn how to be open to rebuilding, as needed, to live the life you were destined to live!!! 

    As we unpack this topic and dive into exploring what this has meant for both of us personally and in working with clients, I am not going to pretend that this is an easy shift or something that you just flip a switch on and suddenly boom, congrats girl, you are confident, proud and accepting of every bit of your body. This is an ongoing journey and hot damn spoiler alert –– it isn’t linear – there are ups and downs, there are set backs and there are tough lessons. It’s not about the end game or reaching some goal where you never struggle again, but rather it’s about honoring the work and the lessons we learn along the way.

    But like so many things in life, this is also your reminder that this is a practice. It’s a practice that requires work, it requires you to show up and sometimes it requires you to dig deep into the shadowy parts of yourself that you may not be quite ready to face just yet – but like the work you put into your health, this too has incredible rewards!

    Stay tuned to the end of the podcast, where I am sharing a beautiful practice that has been so powerful for me, to support you in your self love and body confidence journey and to remind you that you are perfect, exactly the way that you are, RIGHT NOW!

     

    Between Meals Podcast. Episode 08: How to Find Your Happy Weight + Unlock Your Body Confidence

    In This Episode of Between Meals Podcast, We Talk About:

    • dealing with hurtful negative comments
    • are you really in a relationship with your food?
    • the problem with “cheat days”, treats, indulgences, foods that are “good” and “bad”
    • the danger in our culture’s perpetuation of “you aren’t good enough – you need to change”
    • exercise as a tool to feel good, not to obsessively fix “a problem”
    • unpacking the narrative of “You Aren’t Enough”
    • learning to love your body and find your happy weight
    • where do you get started when you feel there are a million things in front of you
    • trusting in and honoring your individual journey
    • navigating change when not everyone is on board
    • resistance and leaving toxic relationships – cling to those who are supportive and believe in who you are trying to become
    • the importance of community
    • what is your WHY? What are you trying to achieve?
    • what can you do about self sabotage?
    • unpacking the narrative and the external expectations of what “should” be
    • society’s construct ideals of unattainable goals, “nirvana” “bliss” “perfection” and how it benefits from us constantly seeking to want to be “better”
    • loving your body, without shame and apologies
    • What are we trying to achieve?
    • mission over metrics
    • first steps as you start your journey of finding your happy weight
    • managing the expectations of others and setting boundaries
    • SAY YES!

     

    AND MORE!

    As always, we finish the show with a fun game of Would You Rather? and please be sure to stick around for the wrap-up portion where I share a beautiful practice to support you in your body confidence journey. I invite you to incorporate this super powerful, intentional exercise as part of your daily self-care routine. It’s an amazing opportunity to give yourself the space to shut out the noise of the world and to really listen to what your inner voice is saying.

    Remember: you are perfect, exactly the way that you are. RIGHT NOW!

     

    Show Notes + References:

     

    Thank you to our sponsor:

    Thrive Market 

    How to Stock a Healthy Keto Pantry

     

    LISTEN NOW ON ITUNES

    (Listen on iTunes)

     

    You can now subscribe to the Between Meals Podcast on Apple iTunesSoundcloud, Google Play, Spotify and Stitcher

    THANK YOU FOR LISTENING:

    Since we are still pretty new on iTunes, please do us a solid and SUBSCRIBE and of course, we would be honored if you took the time to rate and review the show, this will help more people find us and help the show to grow!  If you liked this episode or others, please share on social media and tag us, share with friends and family, etc – this means the world! 

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  5. THE DIRTY DOZEN:  12 Harmful Ingredients to Avoid in your Cosmetics and Skincare

     

    I would be willing to bet that, like me, most of you subscribe to the notion – YOU ARE WHAT YOU EAT. But, I truly feel that we should add to that, YOU ARE WHAT YOU PUT ON, too. The products we apply to our skin, hair, nails and teeth – these can affect our health, just the same as the food we eat.

    Rather than food, today we are talking all about cosmetics, skincare and personal care products. Like my journey with food and nutrition, I got into all of this because I wanted to educate myself and be empowered with the knowledge to make better choices for myself, but I also really want to continue to share what I learn and educate all of you, to give you that same empowerment to navigate this world and most of all – I want to ensure that safer options are accessible to ALL, not just the privileged. Today, I want to share with all of you some of the reasons I have chosen to include all of this in the work I am doing, both on Tasty Yummies and with my one-on-one nutrition and health coaching clients– I want to share WHY I believe we should ALL care about safer skincare, cleaner cosmetics and better personal care products.

    The American dermatological research has shown for over 40 years that it’s not only what we put IN our body that’s absorbed, but also what we put ON it, and the chemicals in cosmetics do way more harm than good to your body.

    U.S. researchers report that one in seven of the 82,000 ingredients used in personal care products are industrial chemicals, including carcinogens, pesticides, reproductive toxins, and hormone disruptors. Many products include plasticizers (chemicals that keep concrete soft), degreasers (used to get grime off auto parts), and surfactants (they reduce surface tension in water, like in paint and inks). PLEASE JUST STOP AND THINK ABOUT ALL THAT FOR A MINUTE and imagine what that does to your skin, and to the environment.

    In the US there has not been any major law in beauty product regulation since 1938. In the US there are only 30 banned ingredients in our cosmetics, in Europe there are over 1400!

     

    CYBER MONDAY DEAL:

    Today is the final day to save 15% of ALL Beautycounter products along with FREE shipping on all purchases over $50!! This is a really great way to make the switch, plus there are 4 new limited-edition travel-sized products, that just launched today, which is a great way to dive into the brand!

    THE DIRTY DOZEN:
    12 Harmful Ingredients to Avoid in your Cosmetics and Skincare

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  6. Between Meals Podcast. Episode 07: Navigating the Holidays with Ease and Grace

     

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    (Listen on iTunes)

    The holidays are upon us once again and wooo buddy, there’s a lot of noise right now. People telling you HOW to create the perfect guilt-free holiday menu and the best workouts to burn off ALL those calories. There are the warnings about not “going off track”, “what to do when you fall of the wagon” or “have ruined everything you have worked so hard for all year long” – ya’ll spoiler alert – this is not how it works!!

    I have been there, the holidays can certainly bring up feelings of fear and it can trigger concerns that you will be sent into an unending spiral after one indulgent meal or that in one day you can undo all of your progress. Then of course, there is the other extreme, the binge eating, the feelings of scarcity, the removal of responsibility and the urges to eat things that you KNOW will make you feel bad – just because it’s “one day”. In both extremes it’s important that you recognize you are giving up your power.

    The most important thing to remember is that YOU are in control. You hold the responsibility to make the choices that are right for you. Whatever those may be. There is no right or wrong answer or some perfect formula for how to do it all correctly. But, if you can slow down, listen to your intuition and remember that YOU hold the power to choose what is worth it for you and what isn’t. From my own personal experiences, with that realization and in knowing that ultimately I get to CHOOSE what I want – comes an incredible amount of relief to just navigate the holidays like any other day.

    Join Cristina Curp of The Castaway Kitchen and I as we have an honest conversation as we share how we personally navigate the holidays, sharing our tips on how to avoid the extremes of total seclusion and the fear of destroying it all or the other end of the spectrum – totally letting the feelings of scarcity win and just full-on binging, forgetting everything you know about paying attention to and honoring your body. Listen to learn how to navigate this busy, often triggering season with ease and grace so that you can stand in your power, remain in the driver’s seat and most importantly have a HAPPY holiday season filled with LOVE!

    This should be a magical time of year, where you deserve to relax, enjoy yourself, to be happy and merry while you celebrate old traditions and create all new memories!!!

    SHOW NOTES & REFERENCES:

    The Castaway Kitchen

    Grab Cristina’s book Made Whole

    Download the Holidays Made Whole FREE eBook

    Follow Cristina on Facebook and Instagram

    Cristina on Growing Up Fat: How I Experience the Health and Wellness Space

    BURN THE WAGON

     

    AND MORE!

    And of course, as always, we finish the interview portion of the show with a fun game of Would You Rather? and stick around for the wrap-up with my producer hubby, Mark!

     

     

    LISTEN NOW ON ITUNES

     

    You can now subscribe to the Between Meals Podcast on Apple iTunesSoundcloud, Google Play, Spotify and Stitcher

    THANK YOU FOR LISTENING:

    Since we are still pretty new on iTunes, please do us a solid and SUBSCRIBE and of course, we would be honored if you took the time to rate and review the show, this will help more people find us and help the show to grow!  If you liked this episode or others, please share on social media and tag us, share with friends and family, etc – this means the world! 

    Read the rest of this entry »

  7. Herb Roasted Turkey Breast {Gluten-free, Paleo, Keto, Whole30}

    Got a small gathering planned? This Herb Roasted Turkey Breast is a simple and easy way to enjoy the flavors of Thanksgiving without slaving over a HUGE turkey. The skin gets beautiful crisped and golden browned and the herbed butter (or olive oil) brings a beautiful flavor to the whole breast. Gluten-freepaleo, keto, whole30 – friendly.

     

    Gluten-free Thanksgiving for Two

    Roast turkey breast is a really great alternative to roasting a whole turkey. Not only is it less work, it’s less time, too, which leaves the oven open for making some of the must-have sides, ahem – I am looking at you stuffing and roasted Brussels sprouts. A four- to five-pound turkey breast will feed six to eight people, it’s a cinch to carve, and it’s perfect for making those tasty leftover sandwiches or salads or a delicious soup the next day.

    Gluten-free Thanksgiving for Two

    Enjoy this easy Herb Roasted Turkey Breast recipe for Thanksgiving or Christmas. Or really, you can make it any other time of the year; the leftovers are fabulous! I especially love that without fussing with a whole bird, all the cook time and the carving time, you get more time to spend with your loved ones, because that’s what it’s all about, am I right?

    This turkey breast is tender, juicy and it’s delicious served alongside your favorite stuffing, cranberry sauce and some mashed potatoes 0r cauliflower mash and definitely some green beans. Don’t forget a pie for dessert.

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  8. 100+ Low Carb Keto Thanksgiving Recipes

     

    There is absolutely no need to feel deprived or left out on Thanksgiving, just because you are following a low carb, keto approach to your eating.  Here are 100+ low carb keto Thanksgiving recipes, from drinks and apps to sides, sugar-free desserts and everything in between. 

     

    100+ Low Carb Keto Thanksgiving Recipes

    Dietary Legend
    Absolutely ALL of the below recipes are gluten-free!
    Some are vegan, almost all are paleo and dairy-free, etc. Use this key to easily select the recipes that will work for you:

    V – Vegan

    Veg – Vegetarian

    P – Paleo

    DF – Dairy-free

    NF – Nut-free

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  9. Body Scan Meditation for Sleep

    Get ready for some serious shut-eye with this 15-minute guided meditation for sleep. Meditation offers an effective, natural solution for anyone looking to get a more restful night’s sleep.

    In this guided meditation for sleep you will utilize the breath and physical sensation in the body as an opportunity to let go of the day and soothe your body and your mind to help you drift off with ease into a peaceful slumber.

    I hope we all know by now the incredible importance that sleep plays in our health, it’s just as important as our food and nutrition, movement and hydration. Prioritizing your sleep is crucial to living a vibrant, healthful life – but our busy minds and stress-filled days can make drifting off a challenge. If we can climb into bed without the stimulation of phones or laptops, if we can take the time to relax our busy, cluttered monkey minds, we are rewarded with a peaceful slumber that will rejuvenate our next days. Because when we settle the mind and rest the body, that restfulness is what makes it easier to wind down and drift off.

    With 7-9 hours being the recommended duration for healthy, restful sleep, we have to actively work to prioritize our sleep and create habits and rituals that support a healthy sleep environment and encourage synchronization with our natural circadian rhythms.

    Meditation has been shown to improve the quality and efficiency of sleep, how quickly you fall asleep, and how long you can stay awake during the day. Meditating just prior to bed can help you to fall asleep faster and once you are asleep, you’re likely to sleep much more soundly, too.

    In addition to this nightly bedtime meditation, I suggest a daily meditation practice earlier in the day, as well, as this can continue to support mindfulness, stress management and create a more rested mind that is primed and set for a restful night’s sleep. Even just 5 or 10 minutes a day. You can also try a pre-bed daily gratitude practice. An attitude of gratitude promotes longer, sounder sleep 1https://www.psychologytoday.com/us/blog/minding-the-body/201111/how-gratitude-helps-you-sleep-night.

    For more on the Science of Sleep along with tips on improving your sleep, along with bedtime rituals, supplements, recommended approaches for managing insomnia and more, check out Episode 06 of the Between Meals Podcast with Dr. Param Dedhia.

    Process and Progress NOT Perfection.

    Remember, if this is a new practice for you, when it comes to meditation for sleep, the most important thing to get you started is making an effort to meditate and to get quiet before you try to sleep; like most things in life – practice, practice, practice. Getting comfortable with your meditation style, learning to silence the busy noise of our minds and breath work will happen the more you do it.

    LISTEN NOW ON ITUNES


    (listen now on iTunes)

     

     

     

    You can now subscribe to the Between Meals Podcast on Apple iTunesSoundcloud, Google Play, Spotify and Stitcher

    THANK YOU FOR LISTENING:

    Since we are still pretty new on iTunes, please do us a solid and SUBSCRIBE and of course, we would be honored if you took the time to rate and review the show, this will help more people find us and help the show to grow!  If you liked this episode or others, please share on social media and tag us, share with friends and family, etc – this means the world! 

    Read the rest of this entry »

    References   [ + ]

    1.https://www.psychologytoday.com/us/blog/minding-the-body/201111/how-gratitude-helps-you-sleep-night
  10. 11 Natural Ways to Boost Your Immune System

    A healthy body is dependent on a strong immune system. Rather than just strengthening our immune system we want to train our immune system to do it’s job correctly. Today I am sharing just some of my favorite natural tips for supporting and building a strong immune system that have worked for me. Here are 11 Natural Ways to Boost Your Immune System…

    11 Simple and Holistic Ways to Naturally Boost Your Immune System to Avoid Getting Sick (+ Tips for If You Do)

    11 Natural Tips to Boost Your Immune System

    Simple, holistic tips to fight illness and strengthen your immunity PLUS what you can do if you do get sick, to fight it quickly.

     

    Go With Your Gut

    I can tell you from personal experience that the very best way to ward off chronic illness, colds, flus, infections, allergies, food sensitivities and controlling / avoiding autoimmune disease is to heal and strengthen the gut! With 70-80% of our immune system’s cells occupying our gut, this is home base for our vitality and wellness. Our gut bacteria helps the immune system’s T cells develop—teaching them the difference between a foreign substance and the body’s own tissues. Without these important immune soldiers doing their job to protect us, the nasties get in, they slip by the troops, invade, wage war, take over and it’s not fun!

    With years of comprised digestion, intestinal bacterial overgrowth and finally being diagnosed with a parasite, I personally spent a solid decade to 15 years, getting terrible sinus infections, several times a year, every year, most times it then eventually evolved into bronchitis and upper respiratory infections. I got every single strain of every cold, flu and stomach bug that passed through town – I even battled the Swine Flu when that was a thing. On top of all of that, I suffered for many, many years with a variety of environmental allergies – ALL of this stopped when I finally healed my gut and prioritized proper digestion. It’s magical really. But, it’s not. It’s simple.

    As you’ll hear echoed many times throughout this article, and if you spend more than about 5 minutes chatting with me at any given time, our gut is vital to our immune health and it’s the control center for our bodies to decide what is friend and what is foe. I highly encourage you to prioritize optimizing your gut, both for the cold and flu season ahead, as well as the future of your overall health and wellness.

    Along with tips for strengthening and healing your gut, here are some tips to Naturally Boost Your Immune System:

    Read the rest of this entry »

  11. How To Create a Daily Gratitude Practice

    How To Start a Daily Gratitude Practice

    How To Start a Daily Gratitude Practice

    Rather than one single day centered around gratitude, I want to invite you to make practicing gratitude a daily habit.

    And what better way to implement your new habit than to practice, practice, practice. You can experience true abundance and contentment, in just a few minutes a day.

    The keys to creating a daily practice, that is effortless, sustainable and part of your routine is to understand how to set yourself up for success.

    Below are a few tips to implementing a your new daily gratitude practice, plus how to make it a daily habit and the benefits of doing so.

    Read the rest of this entry »

  12. Between Meals Podcast. Episode 06: The Science of Sleep and How to Fix It.

    There are very few things that are as crucial to our health as a good night’s sleep.  On this episode of the Between Meals Podcast we are joined by sleep expert Param Dedhia, MD and we are talking ALL about the science of sleep and how to fix it.  Disordered sleep or a lack of sleep are serious stressors on the body that can affect heart health, insulin resistance, cognitive function and moods, fat loss and more. If you have trouble sleeping or simply want to optimize or better prioritize your sleep – this episode is for you.

    Dr. Dedhia is a Physician, Weight Loss Program Leader & Director of Sleep Medicine, Canyon Ranch in Tucson, Arizona where he championed the re-launch of the Weight Loss Program at the Life Enhancement Center and actively serves as Director of Sleep Medicine. He specializes in internal medicine, executive health, preventive cardiology, longevity, mind-body medicine, integrative medicine, weight loss and sleep.

    SHOW NOTES, TOPICS & REFERENCES:

    • The importance of making sleep a priority, how many hours of sleep is enough?
    • Sleep quantity vs quality – which is most important?
    • The Sleep Heart Health Study  (sleep apnea and it’s affects on heart health)
    • Correlation between metabolic syndrome and sleep apnea
    • Are you cheating yourself of sleep for more hours of “productivity”? How a full night’s sleep can benefit your work, creativity and productivity.
    • The importance of the timing of your sleep, does it matter when you go to sleep and when you wake up?
    • What can you do if you are alert and awake at bedtime.
    • Understanding circadian rhythm.
    • Your day time sets up your night time – tips for setting up a day that will encourage a better night’s sleep.
    • The importance of bedtime rituals.
    • How sleep can scrub out negative thoughts from the day prior.
    • Why you might be waking up in the middle of the night.
    • Understanding the various sleep cycles and what happens in each.
    • Stay curious – 6 common signs that your sleep is not normal.
    • If you have sleep apnea – do you NEED a CPAP machine?
    • Is severe disordered sleep equivalent to smoking a pack of cigarettes?
    • Why do some people sleep deeply and other people are more light sleepers?
    • Sleep supplements and other natural remedies.
    • A sleepy brain is a hungry brain.

     

    AND MORE!

    And of course, as always, we finish the interview portion of the show with a fun game of Would You Rather?

     

    Be sure to stick around for the wrap up portion of the show where we talk briefly about: 

    • different types of magnesium, which are best for sleeping?
    • bed time rituals and practices + things to consider for better sleep.
    • why your low carb diet may be affecting your sleep.

     

     

    LISTEN NOW ON ITUNES

     

    (Listen on iTunes)

    References:

     

     

     

    LISTEN NOW ON ITUNES

     

     

    You can now subscribe to Between Meals on iTunes or Soundcloud.

    THANK YOU FOR LISTENING:

    Since we are still pretty new on iTunes, please do us a solid and SUBSCRIBE and of course, we would be honored if you took the time to rate and review the show, this will help more people find us and help the show to grow!  If you liked this episode or others, please share on social media and tag us, share with friends and family, etc – this means the world! 

    Read the rest of this entry »

  13. Sacred Self Care Guide for November 2018

    Rising River Wisdom SchoolSacred Self Care Guide for November 2018 from Rising River Wisdom School

    In all the worlds’ mythology and culture, there have been wisdom keepers, those who looked to the natural and the hidden worlds as a guide for life on earth. Within these seekers are stargazers, who ascribe meaning to the “stars” and their movements through the solar system.

     Though Earth’s Moon is no star, it reflects the brightest light we can see in the night sky. Its phases are a part of human consciousness, and its movements affect systems on earth and sea. When we align our activities to the Moon’s cycles we find a greater connection to both our bodies and intuitive wisdom. Read on for some self care wisdom inspired by the new moon. 

    Rising River Wisdom School is an immersive program for those looking to step into their own power and carry wisdom for themselves and the world around them. Below you will find some Sacred Self Care insight for November from Rising River Wisdom School’s incredible teachers – we’ve got you covered for setting intentions with the upcoming new moon, to seeking insight from animal guides to plant medicine, plus lots of guidance for mindfully navigating the world with your vibrant well-being in focus.

    Sacred Self Care Guide for November 2018

    New Moon in Scorpio November 7th, 2018 8:02 am PST

    Sabian Symbol: A Girl’s Face Breaking into a Smile – “Faith” By Michelle Prentiss

    November’s New Moon of 2018 comes on the heels of Election Day, and is complex, surprising and powerfully regenerative. Strong feelings surround the lunation and the themes of faith, strength and the power and courage to move on in our lives, despite disappointments – are highlighted.

    This Sun/Moon conjunction is in strong aspect to its planetary rulers Mars and Pluto – bringing a kind of stability to the unpredictable forces at work in the collective now, even in the face of the ongoing challenge of integrating and processing change.

    Mars is also in a positive relationship to Venus Retrograde now in Libra, also supporting the energy of harmony.

    Just prior to the lunation the revolutionary planet Uranus, (retrograde in Aries) squares the Nodal Axis of our Moon, moving now to Cancer/ Capricorn. Uranus is freedom loving- anything goes this week! The wild card energy of friction that we feel however, does point to a resolution from the trine from Neptune, actively beaming into the collective imaginative ways of creating our future.

    The idea of blending opposing factors and creating something new is the key image of this Moon. An awareness of control in order to master our goals and objectives is also highlighted.

    The development of a mature strength and faith in our ability to connect our wild and instinctual self with our civilized and cultured selves, to center our lives in love and trust learning to re-imagine and re-birth our lives graciously, to blend and harmonize is essential now. To do this we must be centered in what we appreciate in our lives, even as we wish for our ideals.

    Here is a small New Moon Ritual To do for this Month, adapted from the Goddesscircle.net:

    GIVE THANKS

    As we open to the possibility of what is coming into our lives, this is a good time to offer thanks for all that has come in the last cycle. You can offer thanks to the Universe, to the deities or guides you work with, to your spirit animals, or anyone you want to give a special thanks to during this powerful time.

    You can leave out an offering of your choosing somewhere outside like a piece of bread, some flowers, a crystal and say a few words of thanks such as:

    “I give thanks with open arms For all that there has been
    I open still for all that flows And comes from the unseen.” ~Ara

    New Moon affirmations are potent phrases of intent which you can use to anchor your work during the New Moon. You can light a candle before you say them and then speak ones that resonate with you or you can create your own as you are called. Here are some for Wednesday’s New Moon:

    • “I am reborn with this New Moon”
    • “I embrace the new beginnings opening to me this New Moon”
    • “I am open to the unfolding path and synchronicity that flow into my world”
    • “I let go of what is no longer serving me and open to what is”
    • “I am open to receive”
    • “I am wholly rooted in my truth”

    You may write or speak wishes and goals. This lunation has the power to birth strong new life for many of our creative seeds. Blessed Be!

     

    Read on for plant medicine and power animal guidance for this New Moon in Scorpio….

    Read the rest of this entry »

  14. Between Meals Podcast // Bites Episode 07: How Do You Get Started?

     

    Between Meals // Bites Episode 07 is the final in the 3-part series all about Motivation, Priorities and Small Steps. Based on your feedback and requests on these topics, we pulled together this series that I am so excited to share with you all.

    In the first episode we talked specifically about motivation, what exactly that means and some ideas on how to critically investigate what you are doing that IS working and what you are doing that IS NOT working, so you can have some clarity in the process of getting to whatever it is that you seek for yourself and have an understanding of what exactly is acting as a barrier. In the second episode we talk all about priorities and making time so there is less pressure on seeking external motivation and needing willpower and there is more focus on creating systems and a process. It’s about creating habits that can one day be effortless, no negotiations needed.

    After the checks and balances of the first two episodes, in this final episode we are chatting all about small steps and just diving in and getting started! All it takes is one small step. One step is action and action is momentum and this is what creates movement, shifts and change.

    We are talking about the small steps, just doing a little something. Not always focusing on results or goals and instead creating habits.

     

    ARE YOU READY TO COMMIT TO A FEW SMALL STEPS?

    WHAT IS ONE SMALL STEP YOU CAN TAKE TODAY?

     

    Don’t forget, be sure to listen to the first two part in this series Part One: How Do You Stay Motivated? and Part Two: How Do You Make Time for It? and head back to the archives, for more conversations similar to this, like Episode 02 we talk about finding our WHY, Bites Episode 04 we talk about Shoulding All over Yourself and even within the Bites Business Mastermind Series we have plenty of discussions surrounding perfectionism and comparison that pertains to this conversation, too.

    Mark’s Podcast Episode: My Greatest Tip for Productivity

     

    LISTEN NOW ON ITUNES


    (listen on iTunes)

     

    You can now subscribe to Between Meals on iTunes or Soundcloud.

    THANK YOU FOR LISTENING:

    Since we are still pretty new on iTunes, please do us a solid and SUBSCRIBE and of course, we would be honored if you took the time to rate and review the show, this will help more people find us and help the show to grow!  If you liked this episode or others, please share on social media and tag us, share with friends and family, etc – this means the world!

     

    Read the rest of this entry »

  15. Smoked Salmon Dip {Paleo, Gluten-free, Keto} + Video

    This Paleo Smoked Salmon Dip has become synonymous with party invites for me. Ready in about 5 minutes, with just 4 ingredients, it’s fuss-free at it’s finest. I make with a dairy-free cream cheese, but you can also make with regular cream cheese, as well.

    Smoked Salmon Dip {Paleo, Gluten-free, Keto}

    Smoked Salmon Dip {Paleo, Gluten-free, Keto}

    This Paleo Smoked Salmon Dip has turned into a bit of a mainstay when it comes to entertaining, it was my signature move this past holiday season. I’ve literally brought it to every party, event and dinner, from prior to Thanksgiving and including the holiday straight through Christmas and our New Year’s Eve celebrations, too. Over the summer it is a hit at BBQs and picnics, too!

    With the classic flavors of smoked salmon with cream cheese, with a couple of additional ingredients to maximize the punch of taste, this is a must for parties and it’ll impress even the non-paleo folks, as well.

    Read the rest of this entry »

  16. How I Support My Immune System + a New Supplement

    How I Support My Immune System with a New Supplement* 

    This post and recipe were created in partnership with MegaFood®. I am proud to work with brands that care about the health of its consumers and the planet. As always, all opinions, ideas and text are my own. Thanks for supporting the sponsors that allow me to create new and special content like this for Tasty Yummies.

    How I Support My Immune System with a New Supplement

    How I Support My Immune System with a New Supplement

    As the seasons change, the kiddos are back to school, the holidays loom and the temperatures drop, this is an especially perfect time to prioritize foods, habits and supplements that will help to keep us healthy and take the necessary steps to support our immune health, when we need it most!

    I am a firm believer in turning to our diet and nutrition first, when possible, to support our body’s natural processes and efforts. However, when it comes to acute treatment and support, along with deficiencies that may be hard to manage and remedy exclusively through our diet, I think supplementation is an incredible and super helpful option. Even the healthiest of eaters can’t always obtain essential nutrients from diet alone; this is when I turn to and recommend supplemental support.  And I’m not alone – according to a recent survey distributed by MegaFood®, pioneer of premium supplements made with whole foods, 80% of respondents take vitamins and supplements, with 73% taking them on a daily basis. 

    Those who indicated they do not take vitamins and supplements say it is because they’re not sure they work (30%) or they don’t know what to take (27%). However, they did agree on one thing – an overwhelming majority of participants (87%) would take vitamins and supplements if they were made with real, whole foods. MegaFood is leading this trend by delivering essential vitamins and minerals in a way that nature intended, with REAL foods. 

    With all the buzz around non-GMO and organic certifications, and recently with news of the harmful chemical glyphosate being found in common foods, consumers will continue to look to brands like MegaFood that produce products that are GMO-free and tested glyphosate residue free and truly transparent. MegaFood was actually the first supplement brand to have its entire product line certified Glyphosate Residue Free by The Detox Project, and products boast additional certifications such as non-GMO, gluten-free, vegan and vegetarian, among others.

    As I mentioned, supplementation during the fall and winter seasons can be a good way to fortify your immune system.* That’s why I’ve recently added MegaFood Acute Defense™ to my vitamin cabinet. This new product is made with  Vitamin C, Zinc and Black Elderberry, together with bitter and phytonutrient-rich herbs, including echinacea and andrographis. When you feel the need, take two tablets three times per day for five days. Your immune system will thank you for the support!*

    How I Support My Immune System with a New Supplement

    The active ingredients in Acute Defense™ are among my favorites for supporting immune health:

    • Vitamin C and zinc are nutrients essential for healthy immune function* 
    • Black Elderberry fruit can be used in the early stages of seasonal challenges to support immune function* 
    • Echinacea and andrographis are herbs known for powering the immune system* 

     

     

    8 Tips to Help You Stick with Your New Year's Resolutions, Intentions and Goals

    My Immune System Story

    I have shared with you all many, many times the struggles I have faced throughout my entire lifetime with my underperforming immune system. It’s been a very long road of working to support and heal. It wasn’t until I went to school for nutrition and spent time reading, studying and researching the immune system that I finally got hold of my immune health.

    Today I want to share the top 5 things I did to build up and boost my immune system, all 5 of which I still prioritize for the continued support of my healthy immune function! *

    5 Things That I Did and Continue to Do to Support my Immune System:

    Read the rest of this entry »

  17. Between Meals Podcast // Bites Episode 06: How Do You Make Time for It?

     

    Between Meals // Bites Episode 06 is the second in a three-part series where we are chatting all about Motivation, Priorities and Small Steps.  Based on your feedback and requests on these topics, we pulled together this series that I am so excited to share with you all.

    In the first episode we talked specifically about motivation, what exactly that means and some ideas on how to critically investigate what you are doing that IS working and what you are doing that IS NOT working, so you can have some clarity in the process of getting to whatever it is that you seek for yourself and have an understanding of what exactly is acting as a barrier.

    In this second part, I am excited to be sharing a tool that I recently implemented into my own life for prioritizing the things that I want to accomplish and felt I never had time for. Plus, we talk about getting systems in place for finding the time to develop new habits that will become as effortless as the ones that are just part of every day life. No negotiations or motivations needed. Again, I think it’s important to remember when we look to create habits and focus on the small steps of forward momentum, it really becomes so much less about a reliance on motivation and it isn’t about looking for the magical super powers needed to reach huge, unrealistic goals. Ultimately you have the freedom to worry less that you are ON or OFF track and it simply becomes about living the life you’ve cultivated for yourself by prioritizing what is most important to you RIGHT NOW.

    Stay tuned for next weeks final episode in this three-part series, where we will talk all about small steps and getting started!

    Ultimately, I have to say that think the idea of willpower, self control and relying on motivations are kinda B.S., because to me when we rely on these as the means to get to where we want to go, it seems as if you are placing all hope in the idea that these strike right when you need them to and ultimately you aren’t taking responsibility for the process or for creating systems that will make the life you want to be living sustainable, effortless and simply just that, living. Not on track, not on the wagon, not on a diet. 

    I think just like your health, we really need to get to the root cause of what is stopping you from developing the new habits in the first place, as those are the true catalysts of making lasting change. In my opinion, also like your health, when it comes to your behaviors you need to be approaching things on a foundational level, rather than symptomatically. You just need to get systems in place that work for YOU, rather than beating yourself up for not reaching a goal or reverting to old habits because of a lack of future plans, when you finally do hit a goal. Because it then leaves it to either you did it or you didn’t, “you win” or “you lose”. Black and white. Right or wrong. When you don’t meet the goal, what is almost never acknowledged is that the problem actually isn’t you, the problem is the process (or the lack there of).

    Some of what we investigate in this episode was actually quite hard for me to wrap my brain around as I began to implement them, myself. As a true Rebel (see Gretchen Rubin’s Four Tendencies), at least when it comes to my work, I always hated the idea of systems, habits and time blocking – the idea of it all always felt restricting and like I would lose my freedom to go with the flow in the process, but I have come to realize that in developing the habits and the systems, I finally have clarity in what I am doing. By creating daily habits and systems it has opened up my life and given me more freedoms than I ever knew, because I know what I am doing and I know when I have the space to just exist without flailing and feeling like I should be doing more. When I looked at my health journey and how I prioritize my wellness and vibrancy, those systems and those habits are exactly what has allowed me to be so successful, so it’s no different.

     

    ARE YOU READY TO ASK YOURSELF IF YOUR GOALS /WANTS ARE A PRIORITY?

    WE’D LOVE IF YOU SHARE YOUR PRIORITIES ON SOCIAL MEDIA – PLEASE TAG @TASTYYUMMIES!

     

    Stay tuned for next weeks final episode in the series, all about small steps and getting started!

    Don’t forget, be sure to listed to the first part in this series How Do You Stay Motivated? and head back to the archives, for more conversations similar to this, like Episode 02 we talk about finding our WHY, Bites Episode 04 we talk about Shoulding All over Yourself and even within the bites business mastermind series we have plenty of discussions surrounding perfectionism and comparison that pertains to this conversation, too.

     

    LISTEN NOW ON ITUNES


    (listen on iTunes)

     

    You can now subscribe to Between Meals on iTunes or Soundcloud.

    THANK YOU FOR LISTENING:

    Since we are still pretty new on iTunes, please do us a solid and SUBSCRIBE and of course, we would be honored if you took the time to rate and review the show, this will help more people find us and help the show to grow!  If you liked this episode or others, please share on social media and tag us, share with friends and family, etc – this means the world!

     

    Read the rest of this entry »

  18. How To Make Cashew Cream {+ Video}

    Dairy-free, vegan cashew cream is so wildly versatile, you are gonna love it. Sweet or savory, it’s perfect as a finishing sauce, a dip or even stirred into soups, stews and sauces. Learn how easy it is to make plus grab some of my most favorite cashew cream flavor variations, including a lightly sweetened vanilla bean and a smoky, cheezy, dairy-free chipotle cashew cream and LOADS of recipe ideas. Paleo, keto and Whole30-friendly.

    How To Make Cashew Cream

    How To Make Cashew Cream

    If you’ve been reading Tasty Yummies for some time now, you know my love affair of cashews runs many, many years deep. It all started with a vegan cashew cheesecake I made, probably for the first time, like 10 years ago now and then finally shared here on the website in 2013 and it’s just exploded from there (see the bottom of the post for lots of recipes).  Considering I exist somewhere between totally dairy-free and mostly dairy-free, cashews are absolutely heaven sent when it comes to recreating that creamy texture you get from dairy. From sauces to cheesecakes and even an amazing keto nut butter – I am continuously amazed at what I can create with cashews.

    While I have LOADS of cashew cream based recipes from the past almost 9 years on Tasty Yummies, I am finally sharing my basic Cashew Cream recipe along with two additional flavor variations that I LOVE and make often. There really are an unending amount of variations of cashew cream depending on how you plan to use it and your taste and you can adjust the thickness and consistency by adding more or less water, plus there are also so many options for other ingredients you can add to adjust the flavors. But, I wanted to give you the basics so you could be on your way to create your own variations, too.

    I have made versions of this cashew cream of mine so many times over the years from cooking demos at Whole Foods to private cooking lessons with dairy-free folks and EVERY SINGLE TIME, without fail, people refuse to believe that it’s cashews!!

     

    Cashew cream has a really mild flavor, which I find allows it to be added to just about any type of cuisine or dish. Be sure to use raw unsalted cashews, not roasted, to yield the best texture and flavor. You can find raw organic cashews in the bulk aisle of most grocery stores or online with places like nuts.com, etc.

    Be sure to scroll all the way through to get ALL of the many options for flavor options, ideas for how to use your cashew cream, along with some of my favorite cashew cream recipes plus I answer a few Cashew Cream FAQs!

    Read the rest of this entry »

  19. Kale Salad with Roasted Salmon and Warm Blueberry Balsamic Vinaigrette {paleo, keto, gluten-free}

    Kale Salad with Roasted Salmon and Warm Blueberry Balsamic Vinaigrette. I am SO excited to share this delicious recipe inspired by my recent travels with The Feedfeed to Cascadian Farm’s home farm in Skagit County, Washington. Plus, I am sharing all of the incredible stuff I learned about their organic farming practices, from their commitment to regenerative agriculture, to the importance of crop rotation, cover crops, pollinator fields, soil health and so much more! We are also talking about this brain-boosting, nutrient-packed Kale Salad with Roasted Salmon and Warm Blueberry Balsamic Vinaigrette, why frozen can sometimes actually be better than fresh and lots more! 

    Kale Salad with Roasted Salmon and Warm Blueberry Balsamic Vinaigrette {Paleo, Keto, Gluten-free}

    Kale Salad with Roasted Salmon and Warm Blueberry Balsamic Vinaigrette {Paleo, Keto, Gluten-free}

    You may remember a while back in my Kimchi Cauliflower Fried Rice Post where I shared that I would be heading to the Pacific Northwest with Cascadian Farm and The Feedfeed – hopefully you caught our amazing adventures over on Instagram in real time (and if not, you can still see the trip in my Highlights).

    To fill you in on that magical trip, we spent the entire day on Cascadian Farm’s home farm in Skagit County, Washington. This USDA certified organic farm, set on 90 acres of land, was the most picturesque and inspiring backdrop, perfect for learning all about their farming practices, their approach to organics, sustainability, regenerative agriculture and more. The Cascadian Farm home farm is actually a testing ground for organic and regenerative agricultural practices, the results of which help inform best practices across our partner farm network of suppliers.

    We had the opportunity to get our hands dirty in the soil that they work so hard to manage, protect and improve, for us, the land, their farmers and their community, we ate wild berries we picked straight from the vines. I played with friends, old and new, making gorgeous fall-inspired wreaths from flowers we picked from the pollinator fields and we finished the day enjoying the most incredible locally-sourced and seasonally inspired meal right there in the fields on the farm, the majestic mountains towering over us.

    Most importantly, I got to have the conversations that I love to have, chatting about regenerative agriculture and why it’s SO vital we nourish and give back to our land and soil, we learned more about Cascadian Farm’s commitment to these practices – that at this point, in my mind, is absolutely non-negotiable when we are talking about the future of our planet and our food!

    Read the rest of this entry »

  20. Between Meals Podcast // Bites Episode 05: How Do You Stay Motivated?

     

    Between Meals // Bites Episode 05 we are chatting all about Motivation, Priorities and First Steps. Motivation is defined as your general desire or willingness to do something. Based on your feedback and requests on these topics, we pulled together a series of three mini BITES episodes and this first episode is ALL about MOTIVATION.

    I have to be honest, it was a bit of a challenge in some ways for me to wrap my brain around what I wanted to share and communicate with you all on this idea. Motivation is an interesting and pretty huge topic. There are some areas of my life personally, like my health, nutrition and fitness, (which are the areas that most of you asked about) where motivation doesn’t exactly feel like a factor at this point. I have a lifestyle built on a series of choices I have made and continue to make and habits I have formed and implement.

    That’s not to say motivation never played a role, but I am so deeply invested in and the habits are so rooted, for many of these things, it rarely feels like there is a reliance to get motivated or a need to find it. There’s not ever a negotiation, it’s just what I do.  

    So, I had to really sit with it all and look back at where I started, to truly wrap my brain around what I could share with you all, but I also spent some time investigating the areas of my life where I maybe DO struggle with the motivation and I took a look at the steps necessary for prioritizing the things I really and truly want.

    I am excited about this series and I am also really looking forward to hearing from all of you on what resonates with you, what you still struggle with and to keep the dialogue flowing.

    Don’t forget, head back to the archives, for more conversations similar to this, like Episode 02 we talk about finding our WHY, Bites Episode 04 we talk about Shoulding All over Yourself and even within the bites business mastermind series we have plenty of discussions surrounding perfectionism and comparison that pertains to this conversation, too.

     

    LISTEN NOW ON ITUNES


    (listen on iTunes)

     

     

     

    You can now subscribe to Between Meals on iTunes or Soundcloud.

    THANK YOU FOR LISTENING:

    Since we are still pretty new on iTunes, please do us a solid and SUBSCRIBE and of course, we would be honored if you took the time to rate and review the show, this will help more people find us and help the show to grow!  If you liked this episode or others, please share on social media and tag us, share with friends and family, etc – this means the world!

     

    Read the rest of this entry »

  21. Healing Golden Bone Broth Latte

    This Healing Golden Bone Broth Latte is an inflammation-fighting, immune system boosting, super drink and it’s full of comforting, healthful goodness! 

    Healing Golden Bone Broth Latte

    Healing Golden Bone Broth Latte

    Part of living life to it’s fullest and getting out there to travel and experience the world – is being exposed to things. Foods, illnesses, germs, bacteria, toxins – it can definitely take it’s toll on your immune system. I am proud that despite having several autoimmune diseases, my tireless work to maintain my health and vitality, along with how I’ve worked hard train my immune system and it’s little warriors to do their job and do it well – it’s all working! I feel great, I beat illnesses swiftly, if they do take hold and I am not knocked on my ass with every little life shift, stress or travel – which, truthfully, is basically what the majority of the first 30 years of my life was all about. The fight of one illness right to another, bronchitis, swine flu, respiratory infections, every stomach virus or flu around, I had chronic allergies and all the other usual signs of a compromised immune system.

    (From September ’17) I can always tell, with loads of travel and eating a bit differently that I traditionally would at home when I am on the road, later nights and longer days – that I have definitely asked a lot of my little immune system army in a short amount of time. And while they’ve been keeping up with their end of the deal to keep me well, I can certainly feel that my body is definitely working overtime right now to keep it that way. I love that I can chill and know that all of my hard work protecting my immune system was important and now I sit back and let it do it’s work.

    Read the rest of this entry »

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