Staying healthy this Fall

Happy October my dear friends!! I just can't believe Fall is here. Welcome back, short days, crisp cool air and those colorful leaves.

It makes my head spin that the kids are a month into school, my nutrition classes are flowing, Jayson started his new job, and I found my groove with all the new changes happening. 

Life just feels really good. Really busy, but really really good.

So many blessings and so much abundance.

Anyway like I said HAPPY October!! Whoa, October!! I'm determined to finally pull out all those cute Halloween decorations sitting in our garage and start wearing my favorite homemade aprons my Mama makes me every season.

I love the change in seasons.

However, as the season changes it's a reminder to me that we must change as well. What our body and soul needs in summer may not be exactly what we need going into fall. As the season shifts, our mood may shift as well. The weather is changing, our food is changing, our clothes are changing, even the smell through our home is changing.

The best thing you can do is be aware and recognize the changes as they come and help your body graciously adjust. Your skin may start to get a little drier or more prone to breakouts, your body might start to crave warm comfort foods and pumpkin spice everything. 

I want to share a few tips today so you don't dread that Fall shift but embrace it with joy and excitement while keeping you and your family healthy into the Winter!

Don't let candy haunt you all month long

As Halloween approaches I know it can be tempting and cute to fill mason jars with cute candy corn or have a bowl full of assorted chocolates on your counter all month long but you're going to be testing your (and your families) will power all day every day. If you buy candy for trick-or-treaters, buy only enough for the kids and wait until Halloween day to pick it up. On Halloween if you want a few pieces, eat a few pieces... chew it slowly and enjoy, stay mindful of your portions and focus on your cute kids, Halloween party or a spooky movie at home.

Pumpkin: More than just for pies and jack-o-lanterns.
The health benefits of pumpkin are endless. One being, it has a high Carotenoids content. That's what gives pumpkin its bright beautiful orange color. Carotenoids assist in staving off free radicals and help in preventing premature aging, cardiovascular diseases, and other infections. It also helps lower inflammation thanks to the Beta Carotene properties and my favorite is the skin benefits. Pumpkin is high in vitamin A, C, and E as well as Zinc. Helping prevent the appearance of wrinkles and keep your skin hydrated and nourished.

So grab some pumpkin and make your own warm, grounding comfort foods. Eating foods that are filled with fiber, vitamins and minerals will be key in keeping your skin healthy and glowing into the Fall.

Reconnect with Earth
Earthing or grounding: In short, earthing or grounding is putting the body in direct and uninterrupted contact with the earth. This means that skin needs to touch soil, sand, water, or a conductive surface that is in contact with the earth. Benefits include, lowering stress and promoting calmness by reducing stress hormones. It can also increasing energy, normalize blood pressure/blood flow and relieves muscle tension and headaches.

So why not sign out of social media and ditch the Halloween movie countdowns to head outdoors. Take the kids, spouse, dog or just be alone and enjoy some quite time. Don't let the short cooler days keep you from your intake of Vitamin D. You'll be happier, grounded and in-sync with mother nature. 

Stay hydrated As soon as Fall rolls around I notice my skin takes the first hit. Not only is the weather getting cooler but we're actually less likely to drink enough water. As we ease out of those Summer months we may not feel as parched so we need to stay aware of our intake even more. Water will help moisten and hydrate the skin, so drink up!

Boost you immune system
Back to school time often equals getting sick time. Avoid the runny nose and couch potato days by helping yourself and family by limiting your sugar intake, eat nutrient dense/seasonal foods, get plenty of sleep and be sure to get a daily vitamin supplement.

Above all have fun! Enjoy the cooler weather, throw on a cute beanie, play in the leaves, buy a new Fall scented candle and create a gratitude journal. Make sure to remember and recognize all the blessings in your life and thank God, the Universe or your higher power for the rich abundance that comes in the Fall months! 

xoxo

Ashley

Joy

I don't talk about my "why"often.

Why?
Why am I passionate about this work?
Why am I a student of holistic nutrition?
Why do I want to be a practitioner?
How do I want to use my education?
Why am I doing this work?

It's been brought up lightly from time to time and most people who know me are aware of my struggles and what ultimately brought me to nutritional therapy.

However my heart is yearning to connect deeper here, on this space and with my community of women. In order for a deeper connection from you, I will start with a deeper connection from me.

Although this topic is deep and twisty for me and something I continue to work out myself, I can start somewhere and begin to slowly peel back the layers for you to see.

I struggled, I struggle.

I choose daily to conquer my struggles and my demons.

My eating disorder, depression and anxiety.
My shame and my panic.

I knew if I survived this, I would talk about it. I had to talk about it.
I am here, a survivor (surviving) and just beginning to talk about it.

My prayer (my why) is to help someone. Help teens, help women, help mothers, help friends. HELP WOMEN, like me who possibly think they are struggling alone and struggling in silence.

You're not alone and I want to help.

To help.

Why, my why?

Because..our bodies are a gift. From the moment we take our first breath until that last beat of our heart, our body is a gift to hold our soul - our dreams and passions, our experiences and thoughts. 

It doesn't matter if we love or hate our body, it's ours. The one and only we have or will ever have, our life long ally. The relationship we have with our body will directly determine how we show up in this world and feel joy.


  “God didn’t design us to be sad. He created us to have joy!” —President Dieter F. Uchtdorf

I am continually combining health and wellness to my testimony in Christ and my Heavenly Father. Thinking and pondering how I am meant to show up in the world and what is important to me. Where my energy is best served and who I can bless.

My energy is not best served obsessing over my thighs or stretch marks. Over a perfect or not so perfect diet.

And neither is yours.

My energy is in my family, my faith, my community, my friends. My energy is best served lifting others and spreading joy to those I can reach.

Ponder where your energy is and what it's serving.

My why, Joy.

Share and spread joy.

Joy is in our spirit. Our thoughts and feelings, housed by our body.

Joy


XOXO
Ashley

Meditation

Meditation.

Don't not do it because you feel your not doing it perfectly.

That was me for a long time. I would begin and let my thoughts flood my mind. I would tell myself I had way to many important things to think about and to accomplish. I told myself I was trying too hard. I was trying to do something that wasn't me.  I would fidget and itch my nose, I would focus on my legs starting to tingle, I would get frustrated... I would open my eyes and look around, then I would think.. "yup not for me, I just can't do it right."

Guess what?!

Nobody will be walking around giving out gold stars for a perfect meditation approach. You can try and try again. With grace and patience it will naturally evolve. 


Brand new to meditation, try this.

• Close your door, set a timer for 1-3  minutes, and find a comfortable place to sit.
• Close your eyes and focus on your breathing.
• As you inhale, think about your lungs inflating, your ribs expanding, and the breath moving through your nasal passages.
• As you exhale, think about your lungs deflating and the breath rushing out of your nasal passages.
• If your mind starts to wander, calmly say to yourself "thinking" and then turn your attention back to your breath.

Meditation.
it can simply take your thoughts to a calmer place. You don't need to be sitting on a fluffy pillow for hours. You don't even have to do it everyday, although I'm guessing once you start you will create consistency in your practice on your own. Even if you don't, even if you just come back to it in your times of need, it will be there for you. 1-3 minutes of your time will always be there for you. Soon it could be as important and natural as brushing your teeth before you walk out the door. 

Prayer and meditation puts us in direct connection with our Father in Heaven or the Universe (where ever you seek guidance) It impacts our mind and body to handle stressful situations and to naturally respond thoughtfully to our environment rather than react defensively.

Listen with love

I previously wrote about the body being our lifelong ally. I like to think that my body has my back, that it wants to perform properly, that it wants to feel good and nourished, it wants love and health. Yes, I like to picture my body having my back and being my friend.... my lifelong friend and ally.

The fact is, the body and spirit are actually two separate and distinct entities. We will be together for this time on Earth but just like that we will part ways.

 Then shall the dust return to the earth as it was: and the spirit shall return unto God who gave it. - Ecclesiastes 12:7

Our body is a gift, an instrument to preform and function through this life. The mere physical form our spirit resides.

Body and spirit. - two separate entities.

Our spirit and our body are combined in such a way that our body becomes an instrument of our mind and the foundation of our character. Boyd K. Packer

The body is a magnificent machine yet its also awake and alive, speaking directly to us.

Do we take the time to listen? Are we spiritually in tune with our body's needs and desires?

When things are off, the body generally doesn’t just shut down without warning. It communicates with us, starting by giving us a gentle biological tap on the shoulder.

We have been taught to look at symptoms as the problem. Stomachache, headache, rash, low energy, any "symptom" as bad.

What if our spirit, our consciousness, our inner wisdom looked at these symptoms as a message from the body. Hearing it say "there is a problem" and we in turn responded with love and gentleness.

It can sound overwhelming or a little, whats the term "wooh wooh" but we can take basic and simple steps to work toward building a relationship between our body and spirit.

You can re-orient yourself slowly. Finding ways to open up your personal intuition, getting out of your head and into an awareness. Respecting both your intellect and body's messages. There is no need to "push through or power it out." Slowly and with grace learn to listen and respect your body sending you those gentle nudges.

Don't push away your initial thoughts. If your sleepy, rest! If your hungry, eat! Stressed out, take deep breaths! Respecting in your body's needs. Respect it with the same or even much greater care and concern you would any other irreplaceable object you posses.

Respect brings a deep partnership.

You will be building the trust between the body and spirit, the intuition.

No two spirits are the same, no two bodies are the same.

I truly believe if we pause and listen, if we build a relationship with our body and find our intuition we can learn to sense smaller symptoms before they become large issues for our physical body to bear.

Listening to your body is self care and respect. By honoring your body's wisdom, it will tell you what it needs in return. It will softly nudge you before it knocks you over.

If you feel confused on deciphering your body's messages or maybe feel disconnected from your intuition... but somehow know you're "off"

Start by placing your hand on your heart

close your eyes

ask "what do I need"

Ask yourself, quiet your mind and listen. It will respond and you will learn to hear it more clearly with patience and practice. 

Listen with love. 

Your body holds deep wisdom. Trust in it. Learn from it. Nourish it. Watch your life transform and be healthy.” ~Bella Bleue 

XOXO

Ashley

Strong women

I often wonder if it's weird to share my thoughts on here.

 "maybe this is a bit too much personal information, or do I sound repetitive and overbearing???"

However I am beyond grateful for the conversations it has brought up with not only friends and family but like-minded strangers who reach out to me.

I find the more I talk with women reading my tiny space of the web, the more I feel connected and find a deep immediate bond we share.

That we all share. As women, we are all connected. 

The vast majority of these beautiful woman I speak with struggle with very poor body image and quite simply, feel crazy around food.

Sound familiar?

This was me too.

Although I am not licensed (yet) to give actual council to women on how to overcome such negative thoughts, it's what my heart is truly calling to do.

I want to hold your hand and tell you you're not alone.

That you're beautiful and strong and capable of so much more than you can imagine. 

That you can feel confident in your skin and natural beauty.

That you can embrace your beautiful and imperfect life.

That you are enough and you can have joy right now and forever.

I'm a believer.

I believe as women we have the power to lift each other up with out feeling down about ourselves. We have the power to help each other overcome the world and stand in our power as strong women.

Yes, physically strong but mentally strong.

Strong in our faith, in our passion, in our families and in our worth. We can lift each other up and be more than what the world or our our current state of mind is telling us.

We can be strong together.

My classes officially start in one week and I will soon be a Certified Nutritional Therapy Practitioner.  I am incredibly excited for this new adventure. I want so badly to begin helping women and soak in the knowledge on how to properly do so.

I can't wait to share with you along the way.

As for now, this is me, wishing you a healthy and happy day, sending you a smile and some love.

Wishing you to stop the fad diets and punishing workouts, to slow down your to-do list and embrace the beautiful imperfectly perfect life you are so very blessed with!

XOXO
Ashley

A new season

A new season has begun.

Yes, fall is in the air and kids have returned to school. They are participating in sports and music extracurricular activities, their homework is starting to pile up and I'm running everywhere on top of all my regular chores. So many new and exciting adventures that bring bright smiles as they run in from the bus or after practice. They are just bursting to tell me the rundown of their day, the math they learned or who they sat by at lunch...

Yes, its all wonderful and good but it's also a little intense.
Back to school is no joke a big transition.

How are you handling it? Are you equally excited as stressed? Or perhaps just stressed and maybe feeling some anxiety creeping in unexpectedly. Either way, a lot of new changes are exciting as well as emotionally demanding, especially in the first month or so as we adjust to the new pace.

I have personally felt some anxiety creeping in. The to-do list and responsibilities for managing my schedule as well as my husband and three children and their individual activities and schedules can bring a bit of pressure.

I begin to feel my heart start to race and the blood rushing through my veins. My mind begins to run quickly and my chest tightens up. All the self-help books and time management lessons start rushing in my mind. "OK, I can handle this" "I have room to feel anxiety but I also have room to work thought it" "I wont push it away, I will recognize it and focus on what I can do in this moment"

blah blah.

Don't get me wrong, these thoughts have changed my life and are empowering me to make huge changes to how I handle stressful situations and create a calm mind and a happy home.

However there are things I continue to work on and put into place to aid in stressful moments. Making them smaller and more manageable for me so I don't break or snap at something seemingly small on the outside but piled up to an extreme on the inside.

What do I do, and what can you do in these few months of transition?

Ask yourself, "what do I need?"
Be selfish and connect with your needs. Put your hand on your heart and ask "what do I need"

What do I need?

• I need sleep.

Sleep is my #1 priority when I have a lot on my plate. Actually my top priority always. I notice when my sleep is off I get hungrier, crankier and forgetful through the day.

• I need silly movement and laughter.

I take a break in my day to go outside and play. I take my shoes off and stretch in the grass or do a few cartwheels. I jump on the trampoline with the kids after school or play catch with the football.

• I need nutrients and herbs. 

Hypoglycemic episodes make anxiety much much worse. I make sure to get lots of dark leafy greens and stay well hydrated. I also cut out almost all caffeine (caffeine makes anxiety much worse).

I supplement with a few herbs, such as ashwaganda, kava extract and valerian root. You also won't find me without my oils. I keep a blend like chamomile and lavender in my purse or pocket. A few rolls to my neck and wrist does the trick! 

• I need to breathe.

Sounds simple enough but I actually catch myself holding a breath for a long period of time when stressed. My nostrils are flaring and my head is pounding by the time I realize it. When I catch myself I automatically just pause and take five very deep breaths as slowly as I can. Focusing on the sensations of each inhale and exhale. By the end of the fifth breath my perception of the task ahead or the stress I am trying to manage is much different and manageable.

A lot of small changes over time is what helps my anxiety. I will forever be a work in progress and constantly trying to better myself by asking "what do I need?"

Ask yourself "what do I need?" through your day. 

Before your kids come home and everyone/everything is demanding your attention take 5 minutes to yourself, quiet your mind and breathe. Find what works for you. Maybe its a walk around your block soaking in some fresh air or sitting in your car before you walk in the door and listening to your favorite song...

Small changes over time, building habits and creating a lifestyle. 

XOXO
Ashley

Mindful observation

Recap on mindfulness.

Mindfulness: consciously bringing awareness to your here and now experience, with openness, receptiveness, and interest.

Mindfulness is:

letting go of the thinking self and tuning into the observing self.

The thinking self vs. the observing self. 

The thinking self is responsible for just that, thinking. It produces our thoughts, judgments, images, fantasies and memories. You may just refer to it as "the mind" 

The observing self may be a new concept. It is responsible for awareness, attention, and focus. It can observe thoughts, memories and images but it cannot produce them. 

Ordinary moments - extraordinary memories

Life can certainly be extraordinarily unextraordinary. Just another day or the same old stuff, different day mentality. Alarm clock, shower, breakfast, errands, diapers, drop off, pick up, dinner, homework, chores.... over and over, again and again. Turning us into autopilot beings.. feeling meh in most moments and unfulfilled as we lay our heads to our pillow at night. 

What is life but a sum of small moments? Seemingly mundane moments - moments that make up an ordinary day and an ordinary life.

It's these ordinary moments that change the course of our day and our life.

I can set an intention to stop in my day. 

To pause, breath and observe beauty around me.

To see the good. 

I can see beauty.  

Insert Mindful Observation

Simple but incredibly powerful exercise to help you notice and appreciate seemingly simple elements of your environment in a more profound way.

Connecting us with the beauty of the natural environment, something I know I easily miss when rushing around in the school drop off, errands, grocery store line or making dinner. 

1. Choose a natural object from within your immediate environment and focus on watching it for a minute or two. This could be a flower or an insect, or even the clouds or the moon.
2. Don’t do anything except notice the thing you are looking at. Simply relax into watching for as long as your concentration allows.
3. Look at this object as if you are seeing it for the first time.
4. Visually explore every aspect of its formation, and allow yourself to be consumed by its presence.
5. Allow yourself to connect with its energy and its purpose within the natural world.

Soon after making an effort to practice this exercise I began to walk with purpose. To feel alive in my world and apart of the beauty God created. I began to feel aware of the world around me and a deep sense of connection to the things that can easily go unnoticed.

My ordinary moments, with time became my extraordinary life.

XOXO
Ashley

Oil me up!

Oils, oils, oils. Yes PLEASE, oil me up!

I know I sound a bit excited and maybe dramatic, (don't I always) but I do love them that much. Oils have blessed my life in so many ways. I want to share them with everyone, I could BURST. 

They have truly become an essential grab and go for keeping myself and my home happy and healthy. They can be found in my purse, my cabinets and always in my studio as a necessary piece to my yoga and meditation practice. I believe they fall in line with all aspects of my physical body, my spirituality and my emotional well-being.

You could find me diffusing wild orange in my home, or rosemary in the studio. I massage frankincense and lavender into my wrists and shoulders when tense or drifting into savasana. Or my kids favorite, you can find us creating magical potions of our own. Not to mention, my skin care routine, medical aid and metal clarity I use them for.

There is so many ways to incorporate them into your routine and benefit from these beautiful oils in your life.

What are oils doing to your body?

Plant medicine. They are Plant medicine. Period. 

Yeah, I'm not an expert on the matter. Who is? What makes an expert... A lot of research? I have done some and will share what I found in my journey but how much scientific information I have vs. personal experimentation/application is involved, you are mostly hearing my testimony of the power I personally feel in the product. 

Science

Essential oils can help alter the physical, mental and emotional well-being by altering and strengthening the bodies own natural processes. They are extracted from the stems, flowers, seeds, and even the bark of various plants. Most oils have a distinct aroma that makes them smell heavenly and deliver healing properties to the systems that control our physiological state.

The deep limbic system is the part of your brain that directly process your sense of smell. Smell is linked to controlling mood, memory, behavior and emotion. The right smells will likely cool the deep limbic system and act as an anti-inflammatory.

Oils can be the game changer in your practice you might be looking for. Different oils can pair perfectly for either a deep relaxing restorative session or an intense workout giving you an extra edge.

A few of my personal applications:

Calming the mind- rosemary

Focus- ylang ylang

Ease Anxiety- sweet orange

Aid depression- jasmine 

Emotional balance- rose

Uplifting and energizing- clary sage, lemon or lime

Boost in oxygen- peppermint 

Endurance- cedarwood 

Sore muscles- basil, frankincense, peppermint

Do you use essential oil in your home? Let me know what combinations you enjoy! 

XOXO

Ashley

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