Pen to paper

A few days ago we celebrated my daughters birthday at the park. (She turned six!) It was such a fun day, full of sweet girl giggles, tiaras, pink everything, glitter and fun. While out and about I tend to observe my surroundings, being mindful of who is around, especially while I have a dozen sweet girls in my care. My husband and I noticed something that made us each stop and ponder. A few benches over there was a group of middle school age children who looked like they were there to socialize, but every single one of them had some sort of smart phone in their face. We watched for a few minutes to realize nobody had made eye contact or muttered a word to the person sitting next to them.

Now I hold no judgments toward these preteen children. I recognize this is the world they are growing up in. We have a virtual reality on our hands and our children will be in a constant state of reaction and unoriginal thought.

According to a 2017 study, Americans spent almost six hours a day on their smart phones or other devices absorbing information. And Pew Research Center poll says teens are online "almost constantly" - They are consuming a large portion of information they haven't sought out. This information popping up in their hands is coming in via algorithms that large corporations are choosing them to see. Leaving them with a lack of identity, original thought and time.

How can we help ourselves and our children break the cycle? I encourage my kids and myself to take to pen and paper over devices. For my schedule, taking notes, making grocery lists and anything else you can think of to use an app for, try a good old fashion planner or stationary.

 Benefits of pen to paper vs. technology

slows down your mind to think clearer 

limits distractions

sparks greater creativity

While I do love technology and am incredibly grateful for its advances, I also appreciate the opportunity to be mindful, creative and free that pen to paper provides me. Writing by hand is a powerful tool for learning, relaxation, creativity and connection. 

“The pen compels lucidity.” And lucidity, I believe, offers a different and often clearer perspective of dreams, goals, challenges and life in general." Robert Stone


You can treat yourself to a cute new planner, stationary and pens or use the sticky notes in the kitchen junk drawer. Either way I encourage you to get out the pen and paper more often and try out for yourself the mindfulness of writing.


XOXO
Ashley

Knowing my limits

Self-Care

Another very trendy topic and somewhat of an eye roll by busy mamas.

If you thought I was just going to encourage you to take a bubble bath, you are not exactly right, but you're not wrong either.

If taking a bubble bath, getting a massage or spending a few hours at a spa is something you can do and enjoy doing, please do!

Treat yo-self and treat yo-cells

I love bubble baths. I would love even more to throw in some flower petals and bath salts, to light a candle and relax to some music. Yes, sign me up for all the at home spa-like nights. However all the bubble baths being enjoyed at my house are by my 2 and 5yr old. 

If planning self-care time is stressing you out, it's not necessarily self-care then is it?! It's not about what you should be doing to relax or what your friends do to relax, it's what feels good to you. How do you relax?

For the past few months my self-care mindset has shifted drastically.. 

Knowing my limits. 

Knowing when I don't have the time, energy or the opportunity to make it through my "to-do" list or to take care of all the worthy desires of my heart. I love and often repeat to myself the quote "I can do anything, but not everything" We do not have to do it all. "Doing it all" is not required of us.

D&C 10:4 "Do not run faster or labor more than you have strength and means"

I make a "to-do" list or schedule for my day to stay organized but then I step back and pause. I breathe and be mindful of where my time and energy is most needed. I simply can't overwork and stress my mind and body out in the afternoon, I realize I need to be at the "top of my game" for my family in the after school/before dinner time hours. We have things like, after school snacks, homework, dinner prep, chores, additional errands and pure family time. It's a time of family connection, where gentleness is needed.

My sister and one of my very best friends could tell I was trying to push too hard in the afternoon. I was guilty of wearing my "busy schedule" and daily accomplishments as a badge of honor or as if I was worthy of some sort of praise, but really... by who and why? She simply told me to sit, unpug (unplug being KEY here) and rest. Rest my mind and my body. Relax and deep breathe, prep for the evening time so I can be my best self for not only myself but for those around me that truly are affected by my energy and attitude. 

This took some time and grace for me to not feel lazy, like I should be out serving someone or cleaning something. After time I found that I can serve others and actually run my home much smoother with a few minutes of "me time".

Me time: where I sit and relax. Where I might read something uplifting, snuggle with my baby or get a much needed nap. 

Errands are still being taken care of, cleaning or home projects are still accomplished but not by an overworked mama about to hit her breaking point. 

Taking some time for my self-care and personal rest is a priority for me to do before it NEEDS to be done. I have empowered myself and my mind to give up a few good things to do great things. 

It fascinates me that with a little more rest I actually find myself doing more. Being in nature more, caring for my kids more, serving more and loving more. A better inside allows me to serve better on the outside. 

By not striving to do everything, I can do anything. -with a smile too. 

XOXO
Ashley

Experimenting with macronutrients

Alright my dears, let's get down to business. If you haven't read my previous posts on nutrition, I recommend you start there and understand my position on a very holistic bio-individual approach to health and wellness. There is no one perfect diet for everyone, but I hope to provide you with a few tips and tricks to find the right whole foods and a macronutrient balance that is optimal for you to thrive.

Do I believe a "Paleo" diet is 100% for EVERYONE? NO!

Do I believe it's 100% for me? NO!

I do believe humans were designed to eat whole foods that were provided by our creator.

I do believe eating healthy will benefit everyone.

I do believe meals should be nutrient dense, properly prepared, satisfying and DELICIOUS!

However healthy amounts, certain food intolerance, macro balance and timing will look different for everyone.

Getting nutrient dense, whole foods in your proper macronutrient ratio will help you start your journey.

What is a macronutrient? 
They are the nutrients we need in big "macro" quantities.

Macronutrients:

Protein, carbohydrate, fat. 

My desire is to help you have a healthy mindset and be aware of the makeup or "macro-balance" that is making you feel your very best. The balance that gives you constant energy, that allows you to kick the afternoon caffeine, keeps you awake and alert, allows mental clarity and basically keeps you running to your desired level. Do you know what else comes from a proper balanced macro approach.. things like blood sugar regulation, regulating your mood, appetite and hormone control.

How do we do this with out focusing and obsessing on the numbers? We experiment. If you read my post HERE you know I believe we must do the work ourselves. Unless you have a medical condition and are working closely with a practitioner (even then sometimes) we just need to learn to listen to our bodies response and tweak things to fit our needs. It can get complicated or frustrating because your needs also change from time to time. Especially as women, we are cyclical creatures that needs vary on the time of the month or our season in life. That can be frustrating and exciting as you start to put together patterns of signals your body is giving you. 

So we experiment, empower yourself and know you're a unique butterfly ready to spread her wings. Approach it as not a prescription of set macros but observe your meals through the week with curiosity and study... 

Write it down and keep a journal at first. Ask yourself further questions..  

Where is my protein, fat and carbohydrate coming from? 

Are my fat sources healthy?

What is my sugar intake like?

Do I get enough fiber?

Am I eating in patterns... am I grabbing foods that don't serve me at certain times of the day (stressed eating, eating in fatigue or emotional binging)?

Through your experiment always, always allow grace in your heart. You are not doing this to be little your choices or to shame yourself. You are doing this to create a healthy lifestyle and nourish your cells with proper nutrition. You want to do this out of love for yourself with the upmost caution and care toward yourself. Just notice what your plate and patterns look like so you can begin your personal experiment with as much data as you can gather.

Make a journal and allow curiosity and grace to enter into your heart as your approach your experiment.

Remember macros can create awareness they should not create shame. If you feel shame creeping in, acknowledge your feeling and remind yourself why you are taking a new approach and empower yourself through change.

Foods isn't JUST calories, food is a beautiful makeup of  medicine, fuel and love for our bodies.

XOXO
Ashley

Peacefully on fire

For years and years I have imagined what turning 30 would feel like. Would I finally have it all together? Would I be in touch with my heart, body and soul? Would I have a more accurate sense of who I was, what I want and how to get there?

Here I am, I just celebrated what I consider the best birthday yet and although I may not have it all together, I like to think I'm pretty dang close.

Thirty already feels like my year.

It will be different.

I am different. 

I have felt changes being made for quite some time now. When I step back and pause, when I really reflect on how my life has been molded the past 30, 10 and even more specifically 5 years it is truly emotional and eye opening for me. I can see God’s timing in everything. I can see my struggles being molded into strengths, my trials into blessings and my insecurities challenging me to grow.

So, in the spirit of turning one year older and embarking on a fresh new decade, I decided to set intentions for this coming of age and turning point in my life.

• be true to myself 
• live unapologetically
• simplify
• stay connected
• gratitude in all things 
• be mindful

This year a lot of changes are being made and I am actively creating the life I want to live. I am surrounding myself with positivity, love, empowerment and greatness from within. I believe in myself and I believe in my worth. I am in love with my own skin and captivated with the charm of my flaws. I love my husband fiercely and our children deeply. I am obsessively grateful for my life and for the love I have around me. I am passionate about my work as a wife, mother and women. I want to spread love and empowerment like wildfire. I want to strengthen women and families and shine light in every corner I can reach. I am peacefully on fire and I want to share it with the world.  

Children's yoga

Last week I had the opportunity to reconnect with a dear friend. Although we don't have daily conversation and our area codes keep us apart, our relationship lives in the heart. When we connect its as though no time has passed.

This dear friend and I share many passions, one being yoga. She recently started teaching a children's yoga class. I immediately knew before the summer months ended we needed to pack our bags and hit the road for a class. My expectations for the day were to visit, share our passion of yoga and catch up. Although all of that was accomplished, something more happened that day...  my heart changed, it grew. 

Yoga has become quite mainstream for adults in recent years. My practice included has advanced and taken a substantial amount of my heart. From time to time I share that passion with my children. They play along and we have fun but we move on and don't come back to their practice for a week or two.

However I hadn't considered what a practice for my children meant, for them personally or for our relationship as a family. Not until we were in my friends class, practicing integrity exercises with my 5 year old, or hearing her affirmation, watching her struggle and come back, or laying in Savasana, with my two year old gently holding my hand and deep breathing. Not until we were wiggling our fingers and toes awake and hearing him softly ask for "more". For the eye contact we made through class and for the moments I closed my eyes and mentally told myself to remember this moment, this is a moment to remember. 

That day brought good times, great company, uplifting conversation and a new found bond with my children I hold as a treasure in my soul. 

Now, the practice was silly, it was a little hard and it was emotional. It was a lot of emotions wrapped up in 45 minutes. I imagine like my practice, my children will have a different experience every time they step on their mat. 

I  have discovered to let go of expectations. I let it be silly when they crave silliness, I let it be spontaneous and entertaining. I let it be as fun as possible, through the fun and the silliness I pray a deep impression will be made in their hearts. 

It may not be slow deep breathing, long balance poses with grace and reverence but it is still yoga. It is still nourishing for my soul, for our bond and for their growth.

Benefits of doing yoga with your children are endless... I'll name a few. 

Awareness of breath

Calming

Positive mental health

Encourages healthy habits

Non competitive

Self-acceptance

Confidence and positive self-image

Focus - to be present

Acceptance and tolerance to others (namaste)

Strengthening and energizing

The next time I take a moment to honor the sun, the moon, the stars, a mountain or river, the next time I sing a mantra or open my heart, I will intentionally involve my children. I encourage you to try as well.

XOXO

Ash

Self educate and self experiment

We have to eat. We have to drink.
We do not have to make it difficult.

In the Western World we are fortunate enough to have access to foods in a wide variety all year round. However many people may desire to have a healthier lifestyle but lack the information that will help. Alternatively in this scientific time where the "science" of what to eat becomes a trend some may suffer not from a lack of knowledge but from the "high fact" diet. Regardless, the science of what to eat and drink has morphed drastically in just the past few decades. Seriously, egg yolks, a golden center of treasure or cholesterol soaked monster. (if you know me, you know my stance).

Should I eat high fat, low fat, calories in vs. calories out, carb cycle, whole 30, weight watchers, vegan, veterinarian, intermittent fast or intuitively eat? So much information being flashed in our faces every time we open a browser. All options may be a good tool or resource for times of your life or when dealing with certain health conditions. But that's just it, a tool, a resource, a guideline. If its not working, you're not doing it wrong, it may just not be what’s right for you.

Following a bio-individual philosophy at some point you must self-experiment. You must throw out the rules to XYZ diet and  you must trust your body. No matter how much information you obtain you won’t "fact" your way into perfect health or a hot body.

"Facts" do help and I encourage everyone to study health and nutrition but don't trust the status quo, the media or for heavens sake the food pyramid. Self educate and self-experiment. Where are your "facts" coming from? Who  is certifying them? Remember,  most nutrition "facts" will hold a short shelf life.

Find and feel your way to what feels best in your beautifully unique body. 

XOXO
Ash

Mind-Body Connection

Our thoughts matter.

The Holistic Philosophy is to nurture and nourish the entire being.

Body. Mind. Spirit.

By neglecting any area we become incomplete and lack our wholeness. By nurturing the mind and spirit we help diminish suffering to our physical bodies due to emotional stress. 

The body mirrors our inner thoughts and beliefs. Leaving the question, can we heal our bodies by changing our thoughts? 

In the world today we spend a great deal of time, energy and money on our physical appearance. Often overlooking our mental health and awareness until a problem arises and we have already fallen out of balance. 

Our thoughts matter. 

Continual negative thoughts bring more negativity. Looking at the past makes us feel regret, our present feels dim and we look to the future with anxiety. 

Likewise continual positive thoughts bring more positivity. The past allows us to see growth, the present brings us a sense of gratitude and we look to the future with optimism.

Continual patterns of thinking bring aligning body behaviors. Can we heal our bodies by changing our thoughts?

Our thoughts influence every cell in our body. Every time we think, the brain releases chemicals. Negative thoughts release chemicals that make us feel bad, as positive thoughts release chemicals that make us feel good. 

Emotion: Upset

Physical response: Increased blood pressure, heart palpitations, chest tightening, pressure in the head and even stomach ulcers. 

Emotion: Happy

Physical response: Lowered blood pressure, lowered heart rate and muscle relaxation. 

Our bodies are physically responding to our emotions. 

Take back your power. Understand thoughts lie to us by not telling the whole truth. When negative thoughts appear recognize the emotion and evaluate why you are having them. Sort out the half truths you are telling yourself. Train your thoughts to be positive and use your mind to create what you want to feel. Take back your power.

Today I want to leave you with the power of affirmation. 

Affirmation: a positive, concise statement that helps you visualize and believe in the truth of what you are declaring. Affirmations can overcome negative self talk, build self-esteem, promote self-healing and empower you to create the life you want. 

I do different affirmations at different times of the day, in my morning routine, before I start school, when I become frustrated and/or anytime I need. They change as I change but the power in my words are constant.

What do you want to affirm to yourself today?

I am grateful.

I am a good mother, I am patient, fun and loving with my children.

I crave food that energizes me and makes me feel good. 

I trust my body, my body is strong and my body is healthy.

Today I speak with energy and confidence. 

I am aware that I have something to offer the world. 

I work on improving myself daily. 

XOXO
Ash

Can I be a yogi?

I was nervous to share my passion. Sharing meant expectations. Did I have to perform acrobatic back-bends and pretzel perfect postures to be a yogi?

 What would people think? What would they say? Am I good enough?

I was anxious and thoughts of perfection weighed me down. "Are my legs at the right angle, is my spine straight, am I breathing correctly, why can't I twist like that?" I'm not yogi enough to share my practice.

Guess what, the only thing you need to think about is adoring yourself and adoring your practice.

We are all different, we have beautifully different bodies and backgrounds. You are not required to be in perfect physical condition nor are you expected to be able to completely fold in half to practice yoga. The art is vastly adaptable. You must begin where you are, honoring your body in the stage it resides in. You will learn to feel and focus on what is going on in your body and be mindful of your own practice as it grows.

You don't need to be worried about doing yoga "wrong." Form follows practice. Yoga is non competitive, an inward practice. If yoga was to become competitive I imagine a flood of circus performers taking to the mat.

What others may think or say about your practice is up to them, ultimately you need to adore yourself and adore your practice.

If your still thinking "How can I ever become a yogi"? 

Think about what you would like out of your practice.

Relaxation

Gratitude

Stress Relief

Muscle strength

Tone body

Flexibility

Anxiety relief

Mental clarity

Spirituality

Think about what you need or want out of your practice and just know you don't need to sit in lotus position humming "om" for hours to be a yogi. Although you may come to find some lotus sitting and "om" humming to become quite a nice part of your journey. 

You can be an office worker, mother, college student, construction worker, school teacher or musician. You can be overworked and underpaid, overweight or undervalued, you can be absolutely anything and be a yogi. If you can  breathe, you can be a yogi.

No one can tell you what you'll get out of yoga, the journey is your own and for all.


XOXO
Ash

Paleo banana nut muffins

A real food and holistic lifestyle approach has completely transformed my health, however I know all too well just how hard getting your kids to eat well can be. Family schedules are hectic and often grab and go foods are convenient. What if we could make some of those on the go convenience foods healthy and quick?!

These Paleo Banana Muffins are the perfect sweet bite for grab and go. Perfect for that rush between school and soccer practice! I love making them in bulk ahead of time and keeping half in the freezer.

• 3 ripe bananas
• 3 eggs 
• 3 cups almond flour
• 1 teaspoon baking soda 
• 1 1/2 teaspoon baking powder
• 1/2 cup chopped walnuts
• ½ cup ghee, melted
• 1 Tablespoon raw honey
• 2 teaspoons cinnamon
• 1/2 teaspoon nutmeg
• pinch of cloves

1. Preheat oven to 350F.
2. Place bananas in a mixing bowl.
3. Add walnuts.
4. Add the spices (cinnamon, nutmeg, cloves).
5. Add in almond flour.
6. Add in baking powder and baking soda.
7. Add in melted ghee.
8. Add in eggs and mix well.
9. Line a muffin pan with muffin liners. 
10. Spoon the mixture into the muffin pan (to around 3/4 full). 
11. Bake for 18-20 minutes.

Get your kids involved

Most kids will enjoy helping make a snack menu. 

Sit down and decide on a recipe.

Make a shopping list. 

Have them help locate items at the store. 

Once preparing encourage them to help in the kitchen. 

Depending on age, you could have them:

 preheat the oven

read you instructions

count scoups

mix

place muffin liners in tin (my 2yr olds favorite)

scoop batter 

Once your muffins ding make sure to pull them out together and acknowledge their help in the process. When dad or friends come home I always refer to them as "the muffins the kids made" They smile and I can tell feel a sense of  accomplishment and pride.

Next time you plan to make a mess in the kitchen, involve your kids! This will positively influence them to make healthier food choices and behaviors creating long lasting healthy family habits. 

End the summer strong

A dear friend mentioned to me the other day that our kids have only 19 days until the summer freedom and fun comes to an end. I am frantically working to gather up the last remaining school supplies on our list as well as a few much needed items of clothing before we officially begin our new routine. Although summer is winding down and before long it will be alarm clocks, packed lunches, bus stops and No. 2 pencils, I am determined to keep the last precious weeks of our summer fun and healthy.

End the Summer strong! 

1. Eat your veggies! Yes, summer BBQ or family party, I suggest eating veggies first and always add a 

second serving. You will be packing in some extra flavor and your portion size will double.

2. Bring a dish. A variety of people means a variety in the potluck. Don't be afraid to bring a dish that you'll enjoy as well as expose friends and family to something new and delicious.

3. Treat yourself. I like to treat myself to something cool and sweet during the summer heat and family gatherings. The key is recognizing portion sizes and listening to your fullness signals. Take a serving and sit to enjoy, once you've finished, move on!! Get up and get moving, play with the kids or visit with a friend. Move around and take your mind off of the sweets, focusing on the meaning of the gathering (the people, not the food).

4. Drink WATER. Making sure you stay properly hydrated is probably my number one rule all year round but even more so in the summer. It doesn't just keep you alive but helps you thrive! Water helps your cells communicate, regulates your body temperature, protects joints and even makes breathing easier. (you know how I am about the breath). It's amazing to me the change in my body after a few deep breaths and a glass of water!

5. Get in a morning workout. If you have kids, a job or any heavy demands through the day, mornings will be the best time to get some time to yourself. The morning is cooler, calmer and the perfect time to fill your cup. Start the day feeling accomplished and cared for so you in turn can care for others. Plus, exercise gives you endorphins and endorphins make you happy, so start your day with a boost of endorphins, reducing stress and anxiety.

That's it my dear friends, I hope you enjoy the last bit of your summer staying healthy and strong.

XOXO

Ash

To find our true North, we must salute the South.

- Inhale the future, exhale the past. 

When starting yoga I knew I wanted change but I also wanted acceptance.

I knew I wanted long lasting health, mind*body*spirit, and it would only come through a foundation of self-love and compassion. From true self-acceptance.

I wanted to accept myself as I was. That I was good as I was, my thoughts, my sensations, my feelings and my past.

I wanted to own where I was and love where I had potential to go.

Lies of being broken continually tried to sneak their way in. As if I needed to be "fixed" before I was worthy to live the way I wanted.

I was not broken but ready to accept my potential for growth.

To find our true North, we must salute the South.

What I found, is that yoga meets you where you are. You don't have to be or believe anything, you don't have to give up anything. Yoga is between you and yourself. Yoga wont tell you to change your life so you can be better. It accepts you completely and with out judgment. It allows you to find full acceptance and love toward yourself, through all your flaws. It guides you to look inside and walk the path that provides personal growth leading you to view yourself and the world around you in a divine new way.

Be kind to yourself.

Practice awareness. 

Be patient.

Accept imperfection. 

Forgive. 

Stay positive. 

Believe in yourself. 

and

Never, ever give up.

Your path will mold you but it does not define you, nor are you bound to it. 

Inhale the future, exhale the past. 

XOXO
Ash