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Tuning Into Your Intuition

March 5, 2019 by Joni Leave a Comment

intuition

Intuition is defined as 1. knowledge or belief obtained neither by reason nor by perception: 2. instinctive knowledge or belief: 3. a hunch or gut feeling. How many times have you had a gut feeling about something and pushed it aside for what you thought was rational choice? I’m willing to wager we all have! I know I sure have. And I bear life’s battle scars to prove it! Lessons learned, right? Absolutely!

My journey at this moment in my life had nothing to do with my rational mind. I’ve been a caretaker all my life … from stray animals to stray people and family. After my mother passed away from years of lingering illness my intuition didn’t nudge or gently speak to me. It screamed, “It’s Joni time!” To which my reply was instinctively, “I’m ready!” I’m following my passion and am in love with my intuition. She’s my new BFF!!!

Connect with YOUR Intuition

So, how do you connect with your intuition? Is it hard for you to trust your inner voice? Trust is a big obstacle in allowing your inner voice some volume. Let’s face it, it is hard to trust your inner voice if you don’t trust yourself. This is easily overcome. For real! It starts by keeping your word to yourself. If you tell yourself something, follow through. Be aware of the promises you make to yourself. Once you begin to honor Self, Self honors you.

Now that our self-trust is healthy how do we translate what our intuition is telling us? Here are a couple of tips that work for me.

  • Is it Fear or Intuition? – Fear is the breeding ground for excuses. Yep, trust me. All those excuses and justifications that pop in your head are a smoke screen designed by fear to confuse you. True intuition is visceral. Think gut reaction. You pull back and can’t really explain. Intuition is clear. Period.
  • Is it Excitement or Intuition? – I’ve learned this one the hard way. Can’t tell you how many times I’ve gotten caught up in the excitement of something and pushed it forward only to be overwhelmed and in the end disappointed. The push is from the ego and mental excitement. Intuition pulls you forward. Not to mean there aren’t bumps in the path along the way, but the energy is completely different. If you aren’t sure which it is – excitement or intuition – focus on where the energy is coming from and that will guide you!
Intuition & Health

Let’s talk intuition in terms of our health! Do you listen to what your body is telling you? Have you honed your sixth sense when it comes to your health? Get tuned in to your body and feel – not think – that you KNOW what is good for you. This knowing will lead you down a path of truly sustainable health.

Nutritional advice is a tricky thing. Have you ever noticed how contradictory it is? You read a compelling study that assures you fat is bad and then, seemingly all of the sudden, the rules you’ve dedicated your eating habits to are blown out of the water. Learning to trust your intuition is a valuable tool in building a sustainable life.

Tuning into your intuition is powerful. Think of it as something you desire to nurture and honor. After all, it is the core of YOU! Please share any tips you have for tuning into the power of intuition. What works for you?

Filed Under: Mind, Spirit Tagged With: featured, intuition, sustainable

5 Easy Self Care Tips

February 13, 2019 by Joni Leave a Comment

5 Self Care Tips

Self care is the act of loving yourself. Whether it is mind, body or spirit, it doesn’t matter as long as you are nurturing You. Dr. Chistiane Northrup says,

“You are responsible TO your life and health, not for your life and health.”

Amen. And Amen. What a powerful shift a simple preposition can make. We are responsible to our lives. Love this!

Once you understand the importance of self care and how to avoid the top three excuses for not scheduling in time for You, it’s time to implement. And implement with passion, Peeps! This is where intuition and self trust comes into play. You will know what feels right if you listen to your inner voice. Once you start taking care of You, it’s addictive and time will never be a factor again. Promise.

Five Fabulous Self Care Tips

1. Schedule quiet time. – Actually write it in ink on your calendar and if you don’t use one – start! I really dig meditation and music. They soothe my savage beast inside. Now that I do it regularly, everyone in my orbit is thankful and they never interrupt. Often they remind me before I have to remind myself. Powerful stuff. Seriously.

2. Take a hot bath. – This is so decadent to me but so simple. A 20 minute soak in an Epsom salt bath with a few drops of lavender, a candle, soothing music and I feel like a Queen. There’s a bonus here too. The Epsom salt helps you purge the toxins from the day.

3. Take yoga or exercise class. – Getting the body moving increases endorphins which help manage stress levels. You may need to try a few different classes, or instructors, until you find the right fit, but do something that gets you moving.

4. Journal. – This little tip is not so little in effect. Journaling is a powerful way to decompress and let yourself go. It can be in any form too! Some people keep a daily update of their lives, some write five things they’re thankful for each day and others still like to free flow and write whatever pops into their big beautiful brain that day. There are absolutely no rules. It’s all about You.

5. Get a massage. – A relaxing massage is not a frivolous activity for those with cha-ching. Massage provides health benefits; calms the nervous system, reduces tension and anxiety and improves blood circulation, which is the highway for delivering oxygen and nutrients to our cells. If you can’t swing it in the budget, make a deal with your partner to practice self care on each other.

Hopefully one, or all, of these tripped a trigger for you and your intuition is pointing you in a direction. Remember, self care is self love it isn’t selfish, it is necessary for radiant health.

 

Filed Under: Body, Mind, Spirit Tagged With: aromatherapy, detox, featured, lavender, self care, self love, stress

Chocolate Mint Fudge

December 12, 2018 by Joni Leave a Comment

Chocolate Mint! Oh, my!

I grew up looking forward to all my Mom’s holiday candy making and fudge was always my favorite.

But here’s the deal… Since I’ve gotten the sugar monkey off my back the thought of Mom’s fudge just doesn’t do it for me anymore. No worries. I just came up with a healthier solution. A solution that makes me feel good when I indulge!

This yummy cacao (healthier than processed chocolate!) dessert recipe helps you get through the holidays without packing on the pounds or feeling deprived.

These are great for a pre-workout energy bite, to bring to a holiday party and to crowd-out holiday candy.

Chocolate-Mint Fudge

ChocolateMintFudgeBites
You will need a mini muffin tin and mini muffin papers.

Ingredients:
* 1 ½ cups walnuts
* 1 cup pitted dates
* 1 tsp vanilla
* 1/3 cup cacao powder
* ½ cup fresh mint (or a drop of peppermint essential oil)

Directions:
Mix all ingredients in food processor, pulse and then blend well. The mixture should have the consistency of peanut butter.

Use a melon baller to scoop out mixture and form into one-inch balls; place in mini muffin paper cups. (I place the paper cups in a mini muffin tray so they don’t slide around.)

Leave as a round ball or simply press mixture into muffin cup (not as pretty but less fuss).

Remove muffin cups from tray and place in a re-sealable storage container using wax paper in between layers; store in freezer for at least one hour.

Remove and serve cold or at room temperature.

*Note: if you are reducing caffeine for a better night’s sleep, remember that cacao has caffeine. If you do eat a piece of the fudge, do so earlier in the day!

Filed Under: Healthy Eats Tagged With: cacoa, chocolate, featured, organic, recipe

Conscious Breathing

October 2, 2018 by Joni Leave a Comment

conscious breathing

How often are you conscious of your breathing? Is it when you are exercising and gasping for that precious air or when you are watching a scary movie and suddenly feel light headed because you’ve stopped breathing? Breathing, for most people, is left to the automatic pilot that runs things while we’re distracted elsewhere. But I want you to consciously be aware of your breathing. Breath work is a powerful tool to increase energy, aid in detoxification and wind you down when things get a little crazy.

Give Me Oxygen Or Give Me…

Life starts and stops with a breath. We survive without food for weeks, without water for days, but without air we cannot survive more than a few minutes. This says a lot of how important our breathing is. Breathing is important for two reasons. It is the only means to supply our bodies and its various organs with the supply of oxygen which is vital for our survival. The second function of breathing is that it is one way we get rid of waste products and toxins from the body. Our breathing is usually too shallow and too quick. We are not taking in enough oxygen and we are not eliminating enough carbon dioxide. As a result, our bodies are oxygen starved, and a toxic build-up occurs. Every cell in the body requires oxygen and our level of vitality is just a product of the health of all the cells.

LET’S GET TECHNICAL: 10 Benefits of Increased Oxygenation
  1. Improved Blood Quality – This helps eliminate toxins from the system.
  2. Better Digestion – The digestive system receives more oxygen and flows more efficiently.
  3. Healthier Nervous System – This improves the health of the whole body, since the nervous system communicates to all parts of the body.
  4. Rejuvenation of the Glands – Especially the pituitary and pineal glands. The
    conscious breathing
    lungs

    brain loves oxygen! It requires three times more oxygen than the rest of the body. This has far-reaching effects on our well being.

  5. Rejuvenation of the Skin – The skin becomes smoother and a reduction of facial wrinkles occurs.
  6. Lung Power Increases – A good insurance against respiratory problems.
  7. Reduces Work Load for Heart – The result is a more efficient, stronger heart that operates better and lasts longer. It also means reduced blood pressure and less heart disease.
  8. Weight Control – If you are overweight, the extra oxygen burns up the excess fat more efficiently. If you are underweight, the extra oxygen feeds the starving tissues and glands.
  9. Increased Energy – It is the mitochondria of the cells that produce almost all our energy (called ATP) through combustion of nutrients and oxygen, and the mitochondria cannot function without oxygen. Deeper breathing fuels ATP to run efficiently providing more energy for us.
  10. Relaxation of the Mind and Body – Slow, deep, rhythmic breathing causes a reflex stimulation of the parasympathetic nervous system, which results in a reduction in the heart rate and relaxation of the muscles. These two factors cause a reflex relaxation of the mind, since the mind and body are very interdependent. In addition, oxygenation of the brain tends to normalize brain function, reducing excessive anxiety levels. Love this benefit!

conscious breathingOk, so now we have a scientific understanding of the importance of deep oxygen rich breathing to our fabulous bodies. We all agree this is something we’ll benefit from and are ready to throw bad breathing habits to the curb, right? Great! Poor breathing habits are very common. But most people don’t realize that their own breathing is not as good as it could be. Take a look at the list below. You may be surprised to see that any of these activities is a sign that your breathing habit is poor:

– clearing  your throat when you are stressed (throat-clearing is a form of breathing)
– holding your breath while you concentrate
– breathing forcefully when you talk
– keep your mouth open while you exercise
– snoring when you sleep (snoring is a form of breathing)

BREAKING BAD HABITS

  • Sit up! Don’t slouch when you are at your desk. There were some interesting studies done that showed the more someone focused on a task the more slouched they became and the less oxygen they took into their system. Be aware and sit up tall to give your lungs the room to breathe deeply.
  • Breathe through your nose. Don’t be a mouth breather! A good, conscious breathing pattern means that our breathing is in and out through the nose, deep (not big), reaching down into our stomach, and is slow and relaxed, rhythmic and quiet. That’s all there is to it, simple right?!

EXERCISE THOSE LUNGS

I love Dr. Weil’s breathing exercises. They really help build powerful lungs and calm me when things get a little tense in my life. They work wonders and, if truth be told, help keep me off blood pressure meds!

Exercise 1:

The Stimulating Breath (also called the Bellows Breath)
The Stimulating Breath is adapted from a yogic breathing technique. Its aim is to raise vital energy and increase alertness.

  • Inhale and exhale rapidly through your nose, keeping your mouth closed but relaxed. Your breaths in and out should be equal in duration, but as short as possible. This is a noisy breathing exercise.
  • Try for three in-and-out breath cycles per second. This produces a quick movement of the diaphragm, suggesting a bellows. Breathe normally after each cycle.
  • Do not do for more than 15 seconds on your first try. Each time you practice the Stimulating Breath, you can increase your time by five seconds or so, until you reach a full minute.

If done properly, you may feel invigorated, comparable to the heightened awareness you feel after a good workout. You should feel the effort at the back of the neck, the diaphragm, the chest and the abdomen. Try this breathing exercise the next time you need an energy boost and feel yourself reaching for a cup of coffee.

Watch a video of Dr. Weil demonstrating the Stimulating Breath.

Exercise 2:

The 4-7-8 (or Relaxing Breath) Exercise
This exercise is utterly simple, takes almost no time, requires no equipment and can be done anywhere. Although you can do the exercise in any position, sit with your back straight while learning the exercise. Place the tip of your tongue against the ridge of tissue just behind your upper front teeth, and keep it there through the entire exercise. You will be exhaling through your mouth around your tongue; try pursing your lips slightly if this seems awkward.

  • Exhale completely through your mouth, making a whoosh sound.
  • Close your mouth and inhale quietly through your nose to a mental count of four.
  • Hold your breath for a count of seven.
  • Exhale completely through your mouth, making a whoosh sound to a count of eight.
  • This is one breath. Now inhale again and repeat the cycle three more times for a total of four breaths.

Note that you always inhale quietly through your nose and exhale audibly through your mouth. The tip of your tongue stays in position the whole time. Exhalation takes twice as long as inhalation. The absolute time you spend on each phase is not important; the ratio of 4:7:8 is important. If you have trouble holding your breath, speed the exercise up but keep to the ratio of 4:7:8 for the three phases. With practice you can slow it all down and get used to inhaling and exhaling more and more deeply.

This exercise is a natural tranquilizer for the nervous system. Unlike tranquilizing drugs, which are often effective when you first take them but then lose their power over time, this exercise is subtle when you first try it but gains in power with repetition and practice. Do it at least twice a day. You cannot do it too frequently. Do not do more than four breaths at one time for the first month of practice. Later, if you wish, you can extend it to eight breaths. If you feel a little lightheaded when you first breathe this way, do not be concerned; it will pass.

Once you develop this technique by practicing it every day, it will be a very useful tool that you will always have with you. Use it whenever anything upsetting happens – before you react. Use it whenever you are aware of internal tension. Use it to help you fall asleep. This exercise cannot be recommended too highly. Everyone can benefit from it.

Watch a video of Dr. Weil demonstrating the 4-7-8 Breath.

Exercise 3:

Breath Counting
If you want to get a feel for this challenging work, try your hand at breath counting, a deceptively simple technique much used in Zen practice.

Sit in a comfortable position with the spine straight and head inclined slightly forward. Gently close your eyes and take a few deep breaths. Then let the breath come naturally without trying to influence it. Ideally it will be quiet and slow, but depth and rhythm may vary.

  • To begin the exercise, count “one” to yourself as you exhale.
  • The next time you exhale, count “two,” and so on up to “five.”
  • Then begin a new cycle, counting “one” on the next exhalation.

Never count higher than “five,” and count only when you exhale. You will know your attention has wandered when you find yourself up to “eight,” “12,” even “19.”

Try to do 10 minutes of this form of meditation.

Watch a video of Dr. Weil demonstrating Breath Counting.

You can find more here: Dr. Weil’s Breathing Tools

YOUR CHALLENGE

Since we always breathe, we have the potential to practice breath awareness at any and every waking moment. Challenge yourself to be more aware of your breathing throughout you day. Is it shallow? Can you create the habit of breathing from the belly instead of the chest? Sure you can! Work through the exercises above and FEEL the difference – it is FANTABULOUS!


Filed Under: Body, Mind, Spirit Tagged With: breath, breathing, challenge, conscious, detox, featured

Fabulous Salad Dressings

September 17, 2018 by Joni Leave a Comment

salad

I love salads! They are a huge part of our weekly menu. Once I’ve prepped for the week, offering up a delightful bowl of goodness is super easy. I love to get creative with toppings too.

Dressings are a super simple way to add loads of nutrition into a meal with fabulous flavors. If I make a commitment I am ALL in! When I decided there would never be another bottle of store-bought dressing in this house I was on a mission to replace some of the hubby’s favorites.

Big Win!

I scored when I found Dr. Fuhrman’s, Eat to Live Cookbook. It opened me to the wonderful world of cooking without copious amounts of oil. These two yummy recipes for dressing are sans oil. Give them a try. Get comfortable with the ingredients and textures they create and then EXPERIMENT!

Before I get to the recipes, here is some valuable news on the importance of fat in your dressings. Yes, I said fat! Here is why. Fat-soluble carotenoids — important antioxidants like lutein, lycopene, and beta-carotene that help protect against a wide range of chronic diseases — contained in your salad aren’t absorbed as well by your body without monounsaturated fat.

The takeaway here is that your body needs at least some fat in order to get the most out of your salad. It serves no purpose to pile on the good veggies and not give your body the fuel it needs to make use of the nutrition they provide. The following recipes fit the bill, perfectly!

Nutritarian Caesar Dressing   (Serves 6)

I can’t claim this to taste like traditional Caesar … but it is so fresh and flavorful. It’s become one of our faves! Great on wraps or raw veggies too.

INGREDIENTS

½ cup raw cashews (Nuts.com has great prices)
6 ounces firm silken tofu
3 large cloves garlic, or to taste
2 medium celery stalks, chopped
½ cup water
¼ cup freshly squeezed lemon juice
½ teaspoon white miso (I like Eden Foods, Certified Organic Shiro Miso)
2 teaspoons Dijon mustard
2 pitted Medjool dates or 4 Deglet Noor dates
1 teaspoon kelp granules (I like Maine Coast Sea Seasonings Kelp Granules)
2 tablespoons nutritional yeast (I like Bragg Nutritional Yeast Seasoning)
Freshly ground pepper to taste

DIRECTIONS

Combine all ingredients in a high-powered blender and process until the mixture is the consistency of conventional Caesar dressing, adding more water or some soy milk if needed to adjust consistency. Taste and adjust seasonings and refrigerate until ready to use.

Makes about 2 ½ cups.

Orange Peanut Dressing   (Serves 4)

This hits the spot when you are going Asian! So tasty. The ginger really shines through if you add a bit more than the recipe calls for. Great on a wrap too…or by the spoonful!

INGREDIENTS

2 oranges, peeled and seeded
¼ cup rice vinegar
2 tablespoons natural peanut butter or ¼ cup unsalted peanuts
¼ cup raw cashews or ¼ cup raw cashew butter (Nuts.com has great prices)
1 teaspoon Bragg Liquid Amino or low-sodium soy sauce
¼ inch piece fresh ginger, peeled (I ALWAYS add more ginger!)
Small clove of garlic

DIRECTIONS

Blend all ingredients in a high-powered blender until smooth.

 

Filed Under: Healthy Eats Tagged With: featured, healthy, natural, recipe

Pumpkin: This Season’s Superfood

November 7, 2017 by Joni Leave a Comment

Pumpkin

If you don’t think pumpkin is a powerful nutrient – read on!

Pumpkin’s benefits include:

• It’s high in fiber (helping you to feel fuller longer)
• It promotes healthy digestion
• It is a good source of vitamin A, which supports healthy vision, bone growth and immune system health
• Its vitamin A  is a natural source of carotenoids, which help our skin and mucous membranes repel bacteria and viruses more effectively. (Very important during the upcoming flu season.)
• Its seeds contain the amino acid “tryptophan,” which helps the body produce serotonin, which boosts your mood and supports a good night’s sleep!
• The seeds are also high in beta-carotene, which can reduce inflammation and protect against free radicals, lowering your risk of heart disease and cancer.
• The best way to eat pumpkin is roasted or pureed into a soup. Or try my recipe below for an unusual and delicious pumpkin hummus!

Pummus (Pumpkin Hummus!)

Ingredients:
* 2 TBSP tahini (sesame seed paste)
* Juice of one-half lemon pumpkin
* 1 TBSP olive oil
* 1 tsp ground cumin
* ½ tsp sea salt
* ¼ tsp red pepper or chipotle powder
* 1 15-ounce can pumpkin puree (NOT pumpkin PIE puree)
* 2 garlic cloves, chopped or minced
* 1 – 2 TBSP toasted pumpkin seeds (optional)

Directions:
Put first 8 ingredients into a food processor and process until smooth. Spoon hummus into a serving bowl, sprinkle with toasted pumpkin seeds (optional). Refrigerate or serve at room temperature. For dipping, pair with carrots, celery, sliced bell peppers, cucumber slices, or any of your favorite fresh vegetables.

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Filed Under: Healthy Eats Tagged With: featured, hummus, pumkin, pumpkin seeds, recipe

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