Change is hard, because it's not just doing things differently, it's about learning to undo how you've always done things. Ready to start a new diet? You also have to teach your body and mind to crave different things. Shifting your mindset? It's also about un-believing all the truths you've told yourself (especially if they aren't true). I recently moved to a new home, and while I'm learning the ins/outs of the new space, it's also about challenging all the patterns I had es

Translation: Take a step back to reflect so you're in a better position to jump forward This has rung very true for me lately. And it's been helpful to frame this particular moment in my life in this light - that taking time to step back, to recalibrate, will give me space to see more clearly for what comes next. Within this, it's felt like a permission to soften, to turn inward and yield. What comes next is always unknown, but in taking time to stop forcing (hello, control

As we shift into the new year ahead, I invite you to take a moment to reflect with me (guided prompts below) - to pause and hold gratitude, take stock and set purposeful intentions. This can be a powerful practice to come into flow with the energy you want to carry ahead with you. The close of the year invites opportunity to reflect on all the past year has brought to light - learnings, challenges, adventures, joy, sorrow, and everything in-between. I invite you to take a mom

That into which we breathe life, grows . This is especially true for positive and negative mindsets. When we foster positive thoughts and project good things happening, we call in this energy and ask the Universe to bring us more. The same is true of negative thoughts. If we hold space for doubt, worry, the ‘worst’ which could happen, we give life and energy to those outcomes and subconsciously, we are inviting them to happen. Once we realize the weight of our intentions

Recently, a friend shared with me an observation: animals can tell us they are happy, sad, anxious, feeling safe and showing love by their body movements – a wagging tail, pointed or drawn back ears, expressiveness in their eyes. As humans, we rely on communicating these emotions through language. Yet, all too often, we fail to do this. We don’t take the time for a phone call to thank someone and express the significance of receiving a thoughtful gift. We struggle to exp

When we give grace to something or someone or to ourselves, we grant permission for it to ‘be,’ just as it is. This is a form of radical acceptance*. We are meeting ourselves and anything around us exactly where we are, for how we are, without judgment and without expectation. Practicing grace can be a new way of living for some of us. Quite often, we are ingrained with a mindset of ‘being the best’ or striving to be ‘perfect or nothing at all.’ These are extremely limi

When we think of the Independence Day holiday, as with most holidays, we think of FOOD! And when living with dietary restrictions or allergies, it can feel overwhelming to think ‘what will I eat?’ at your favorite cookout. The great news….there are some really simple modifications to ensure you can enjoy those classic BBQ dishes, while feeling confident that you can stick within your dietary needs. · Starter appetizer : sub out a cheese board for a fresh avocado salsa

The last several days and months have been testing our patience as human beings, particularly in light of recent US government decisions. If the purpose of being human is to maintain humanity (the collective care for the human species, in consideration of all humans), it can be difficult to understand and process why things like civil rights, human rights and personal rights are still subject to idealized control. There seemed to be hope for collective survival through a

Summer breathes in new life and lightness for the spirit and appetite! With the delicious blend of blueberries, almonds and fresh tarragon, this meal is a quick lunch or dinner to satiate your appetite and your senses! I first made this recipe when a friend was following Whole 30 and wanted a simple lunch option for her bachelorette crew - everyone LOVED it! This recipe calls for Ras el Hanout, a traditional North African spice blend which includes cardamom, cinnamon, clov

“We can learn nothing except by going from the known to the unknown.” ~ Claude Bernard When we think about learning something new, it’s easy to forget we first started in a place of unknowing. Perhaps there was something that sparked interest, leading to discovery, or perhaps learning came through overcoming challenge. Regardless of the reason for learning something new, there is a deep beauty and wisdom gleaned from recognizing we must first accept there is something we d

There’s something really wonderful about spending time outdoors. Outside, is, of course, where we all started, at one time in our cosmic lives, with everything we would need available for our basic survival. Plants for food or healing, animals for companionship or food, wood for structures or fire, water in the streams for hydrating or cleansing, oxygen in the air for vital breath and eventually land for agriculture and stone and ore for reinforced structures or self-protec

‘Girl Tribe.’ ‘Boys’ Club.’ ‘Mom’s Group.’ ‘The Crew.’ These are all examples of ways we look to find collective mindset, purpose and companionship as we travel through life. And this quest is a particularly critical part of living fully! It's in our DNA to share in community with people who support us, who give us a place to express ideas, overcome fears, celebrate wins, grieve over losses and turn to for help. As human culture emerged, having tribe and community meant s

Yes, it’s a thing! This delicious brunch staple is one of my favorites for an elegant brunch. It’s also great for a light lunch or breakfast nosh. There’s something comforting in quiche, evoking memories of French patisseries and confections. When I figured out the gluten-free and dairy-free version for this dish, I was ecstatic! Here’s a great recipe for you to enjoy, whether entertaining or just for a nice treat on your own. With a little side salad, it’s a whole meal!

Do you ever get somewhere and sense that you have no actual recollection of the steps you took to get there? Maybe this happens while driving, as you focus on the chatter of your mind, yet the actions of turning left, slowing down for the curve and stopping for a light all happen from repetitive memory? Or maybe you have those days when you realize you haven’t eaten because you were caught up in the many demands and activities in your day? Do your weekends seem to vanish int

There are many diet and health advice tips out there. It’s hard to keep track of what’s a fad or fading… If there’s ONE thing that you decide to focus on, make it about reducing your sugar intake! Added sugars are a silent killer, surreptitiously hiding in many foods and likely contributing to many areas of inflammation, distress and weight gain for you. Consuming naturally occurring sugars is essential to a well-balanced diet and the body relies on these energy sources

Have you heard the term – ‘lean into your edge’? Whether already familiar with this phrase, let’s talk a bit about why the ‘edge’ is a wellness buzzword. First, it’s important to understand what the ‘edge’ is and isn’t. The edge is that place of discomfort, the place where you feel drawn to explore the unknown about yourself because it’s intriguing and pushes you to challenge your beliefs and limits (about yourself and about life). The edge is not a place to live on adre

I always love staying at a hotel and placing the ‘Do Not Disturb’ sign on the door. There’s something liberating about politely telling guests and staff ‘leave me alone.’ We don’t take enough time in our lives to make this same request. It can feel like we are perpetually asked to engage, respond, answer, check email, listen to messages, react. In this digital age, we literally have our world at our fingertips, in the palm of our hands, always at the ready. The cell pho

As you go through your daily life, think about how you’re reacting to situations. Are you responding from a place of anger, fear and want, or are you open, accepting and curious? There are two common mindsets associated with these feelings: scarcity and abundance. For many of us, our overall perception of life and whether we have available resources was instilled in our youth. We either grew up with a sense of lack, constantly yearning for something, or we felt we had th

When you visit your doctor, are you owning your role in your own health care ? Many people don’t speak up with their doctor. There’s a general belief (and rightly so) that doctors are the experts and so we unquestioningly follow their direction. We entrust our care to doctors because they have studied extensively, and they know things we don’t. Yet there is only one person who truly, intimately knows your body – YOU! The body shares information in many nuanced ways which

The news headlines these days are ripe to leave us feeling uncertain about the future and sorrowful for the suffering of others across the world . This is a normal feeling when affairs are out of our control. Across the world, countries are fighting, resources are scarce, global warming and deforestation are ever-present, riots and unrest are happening in the streets of America, Wall Street numbers spike and crash daily, politicians align with agendas for power – there is c