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Valentine’s Day & Roses

Roses have been considered one of the most beautiful and romantic flowers for centuries. These stunning blooms have been used to express love, passion, and affection, making them a popular gift for Valentine’s Day, anniversaries, and other special occasions. But beyond their beauty, roses also hold a rich symbolic meaning that goes beyond the realm of romance.

Here are some of the most common meanings of different colored roses:

  1. Red Roses: Red roses are the quintessential symbol of love and passion. They represent deep, true love and are often given to express romantic feelings.
  2. Pink Roses: Pink roses symbolize gratitude, appreciation, and admiration. They are often given as a gesture of thanks or to show that you care about someone.
  3. Yellow Roses: Yellow roses are a symbol of friendship and happiness. They are often given to friends, family, or colleagues to express joy and gratitude.
  4. Orange Roses: Orange roses symbolize passion and excitement. They are often given to express feelings of excitement, energy, and enthusiasm.
  5. White Roses: White roses are a symbol of purity, innocence, and unity. They are often used in wedding arrangements and to express condolences.
  6. Lavender Roses: Lavender roses symbolize enchantment and mystery. They are often given to express a desire for a deeper connection or to express feelings of fascination.
  7. Blue Roses: Blue roses are a symbol of mystery and spirituality. They are a rare color in nature and are often used to express feelings of wonder and awe.

Roses are much more than just a beautiful flower; they hold deep symbolic meaning and can be used to express a wide range of emotions, from love and passion to friendship and gratitude. Whether you’re sending roses to express your love or simply to brighten someone’s day, they are a timeless and meaningful gift that will always be appreciated.

Rose petals also have many uses:

  1. Aromatherapy: Rose petals can be dried and used in potpourri, oils, and other aromatherapy products to create a relaxing and uplifting scent.
  2. Skin care: Rose petals contain antioxidants and vitamins that can help nourish and protect the skin. They can be used in face masks, toners, and other skincare products.
  3. Cooking: Rose petals can be used to add flavor and fragrance to dishes, such as salads, desserts, and teas.
  4. Decoration: Fresh or dried rose petals are often used for wedding decorations, table settings, and other special events. Scatter them on tables or even a bed for a romantic gesture 😉
  5. Baths: Rose petals can be added to bath water to create a relaxing and rejuvenating soak.
  6. Tea: Rose petals can be dried and used to make tea, which can help soothe the digestive system and reduce stress.

Remember to always use high-quality, pesticide-free rose petals.

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Uncovering the Differences: Exploring Vitamin K1 and K2

Vitamin K is a crucial nutrient that plays an important role in our health, but with our modern diet of processed and refined foods, most people don’t get enough of it.

There are two main forms of vitamin K: K1 and K2

K1 is found in green leafy vegetables and is important for blood clotting, while K2 is found in animal products and fermented foods and helps keep bones and blood vessels healthy.

Here are some food sources for each type of vitamin K:

Vitamin K1 (Phylloquinone) Food Sources:

  • Kale
  • Spinach
  • Collard greens
  • Broccoli
  • Brussels sprouts
  • Dark green lettuce
  • Swiss chard
  • Parsley
  • Green beans

Vitamin K2 (Menaquinone) Food Sources:

  • Pork sausage
  • Chicken leg & thigh with the skin on
  • Cheese (especially aged varieties like Gouda and Brie)
  • Butter and cream from grass-fed cows
  • Chicken liver and other organ meats
  • Natto (fermented soybeans)
  • Eggs
  • Salmon and other fatty fish
  • Some fermented foods like sauerkraut, kefir, and kimchi

It is important to note that the human body can also produce K2 in the gut, but only when there is a sufficient amount of K1 present in the diet.

To get enough vitamin K, include a variety of K1 and K2-rich foods in your diet.

Aim for about 2 servings of K1-rich foods daily, and 2-3 servings of K2-rich foods weekly.

Keep in mind that cooking can reduce the amount of vitamin K in foods, so eating raw or lightly cooked leafy greens can help you get the most benefit. Additionally, since vitamin K is a fat soluble vitamin it is best eaten with a healthy fat (think grass-fed butter) YUM!

In conclusion, vitamin K is an important nutrient for our health, and getting enough of both K1 and K2 is crucial for optimal health. Eating a variety of K1-rich leafy greens and K2-rich animal products, fermented foods, and dairy products can help ensure you are getting enough of this important nutrient

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The Benefits of a Clutter-Free Home for Your Mental Health

I want to talk to you about one of my favorite subjects – home organization!

As we all know, having a clean and organized home is not just aesthetically pleasing, but it can have a profound impact on our mental health as well.

A cluttered home can create a feeling of chaos and stress, while a decluttered and organized home can promote peace of mind, increase focus and productivity, and boost self-esteem.

Think about it, have you ever walked into a friend’s house and just felt calm and relaxed the moment you stepped through the door? Chances are, their home was decluttered and organized. And there’s science behind it – a cluttered environment can cause anxiety, while a clean and organized one can reduce stress and promote peace of mind.

Let’s take a look at some of the benefits of a clutter-free home:

  1. Stress and anxiety reduction: A cluttered environment can be overwhelming, making it difficult to relax and de-stress. By decluttering your home, you’re creating a peaceful and calming atmosphere, allowing you to breathe easier and reduce stress and anxiety.

  2. Improved focus and productivity: A cluttered home can be distracting, making it challenging to focus and get things done. By decluttering, you’re eliminating distractions and creating a more organized environment, making it easier for you to focus and be productive.

  3. Boosted self-esteem: A cluttered home can make it difficult to feel proud of your living space. But with a decluttered and organized home, you can feel confident and boost your self-esteem, making you feel good about your living space.

  4. Better sleep for a better life: A cluttered bedroom can be a source of stress and anxiety, affecting the quality of your sleep. By decluttering your bedroom, you’re creating a peaceful and relaxing environment, promoting better sleep and overall well-being.

  5. More space, more breathing room: Decluttering can free up space in your home, making it feel larger and more spacious. This extra space can provide you with more room to move around, reducing feelings of cramped or cramped spaces.

In conclusion, decluttering your home can have a significant impact on your mental health. And remember, organization is not about perfection, it’s about creating a functional and comfortable living space. Start small, tackle one room at a time, and before you know it, you’ll have a clutter-free home that promotes peace of mind and overall well-being.

So, get started today and enjoy the benefits of a clutter-free home for your mental health!

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Transform Your Life by Challenging Your Core Beliefs: A Journey to Self-Discovery

Core beliefs are deeply ingrained thought patterns that shape our perceptions and attitudes towards ourselves, others and the world around us. They are often formed in childhood based on experiences, exposure, and relationships and can play a major role in shaping our self-esteem, confidence, and overall emotional well-being.

Think of core beliefs as looking at the world through a lens, just like looking through sunglasses. Just as the tint on the lens can affect what we see, our core beliefs can affect how we interpret events and experiences. If our core beliefs are positive, we tend to view the world in a more optimistic light, and vice versa.

Unfortunately, not all core beliefs are positive. In fact, negative core beliefs can be quite harmful and impact our daily lives in negative ways. Understanding our beliefs helps us to identify areas where we may need to grow and change. Non-judgemental introspection can lead to greater personal growth and a deeper understanding of ourselves.

Here are 12 examples of negative core beliefs that many individuals struggle with:

  1. I am not good enough
  2. I am not lovable
  3. I am not deserving of success
  4. I am a failure
  5. I am weak
  6. I am powerless
  7. I am unlovable
  8. I am inadequate
  9. I am worthless
  10. I am a burden
  11. I am insignificant
  12. I am not important

These beliefs can be limiting and impact our confidence, self-esteem, and mental health. It is important to be aware of these beliefs and work towards challenging and changing them. By doing so, we can start to view the world in a more positive light and improve our overall well-being.

In conclusion, core beliefs are fundamental to our perception and attitudes towards life. They act like a lens through which we view the world, and negative core beliefs can limit our growth and well-being. By being mindful and actively working towards challenging and changing negative core beliefs, we can improve our mental health and overall outlook on life.

  1. Identify your core beliefs: Take some time to reflect on your thought patterns and write down the beliefs that seem to have the greatest impact on your thoughts, emotions, and actions. Try to focus on the underlying beliefs behind your negative thoughts. If you have a difficult time, you can wait until you feel a reaction to something that happens or words that are said. At that point, stop, think about what just happened and how you felt, then consider what you were thinking that brought about that feeling. That is your core belief.

  2. Evaluate the evidence: Write down any evidence that contradicts your belief. Try to be objective and look for evidence that challenges it.

  3. Reframe your beliefs: Based on the evidence, reframe your beliefs in a more positive and balanced light. For example, instead of “I am not good enough,” try reframing it to “I have strengths and weaknesses like everyone else.” (new belief)

  4. Practice new beliefs: Practice your new beliefs regularly. This can involve self-talk, affirmations, or visualization. Write down positive beliefs and repeat them to yourself regularly.

  5. Seek support: Surround yourself with supportive people who will encourage and motivate you. 

  6. Be patient: Changing core beliefs takes time and effort. Don’t expect overnight changes and be patient with yourself.

  7. Celebrate your progress: Acknowledge and celebrate your progress as you work towards changing your core beliefs.

Changing core beliefs is a journey, but it is possible with dedication and effort. By following these steps, you can challenge and change your negative core beliefs and improve your mental health and well-being.

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The Importance of Hydration: Understanding Water’s Role in the Body and How to Stay Hydrated

Water is one of the most important nutrients in our bodies, playing a crucial role in maintaining good health and supporting various bodily functions. In this article, we will explore the function of water in the body, signs of dehydration, the effects of too little water, how much water you should drink, and some delicious fruits and herbs you can add to your water to make it even more refreshing and healthy.

Functions of Water in the Body

  • Regulates body temperature 
  • Lubricates joints
  • Moistens tissues such as those in the mouth, nose, and eyes
  • Aids in digestion and the absorption of nutrients
  • Helps flush out waste and toxins through urination
  • Maintains blood volume and helps distribute nutrients
  • Supports skin health and acts as a natural moisturizer

Some Signs of Dehydration

  • Thirst
  • Dry mouth and throat
  • Dark yellow urine
  • Fatigue
  • Dizziness
  • Dry skin
  • Headaches

Effects of too Little Water

  • Decreased energy levels and decreased physical performance
  • Constipation
  • Kidney problems
  • Dry mouth and skin
  • Dehydration can also lead to heat exhaustion, heatstroke, and other heat-related illnesses.

How Much Water Should you Drink?

It is recommended to drink at least 1/2 your body weight in ounces per day. But the amount can increase depending on your activity level, other drinks (like caffeine), if you are on a very high protein diet, and climate. It’s important to drink water throughout the day and not all at once. You can also monitor your hydration levels by checking the color of your urine. If it’s pale yellow, you are properly hydrated.

Fruits and Herbs to Add to Your Water

  • Lemon
  • Lime
  • Orange
  • Grapefruit
  • Cucumber
  • Strawberry
  • Blueberry
  • Raspberry
  • Mint
  • Basil
  • Rosemary
  • Ginger
  • Cinnamon
  • Sage
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Unlocking the Benefits of Foam Rolling for Relieving Shoulder, Back and Sciatica Pain

Foam rolling is a self-myofascial release technique that is gaining popularity among fitness enthusiasts and individuals with muscle pain. It is a simple, low-cost and effective way to improve mobility, reduce muscle pain, and enhance performance. In this blog post, we will discuss the benefits of foam rolling and recommend some Youtube videos for common pain points like the shoulder, upper back, lower back, and sciatica.

Benefits of Foam Rolling:


    1. Improves Mobility: Foam rolling helps to loosen tight muscles, increase blood flow, and improve flexibility, which can lead to improved mobility and range of motion.

    1. Reduces Muscle Pain: By applying pressure to specific muscle groups, foam rolling can help to break up adhesions and trigger points, which can lead to reduced muscle pain and stiffness.

    1. Enhances Performance: Foam rolling helps to improve circulation and increase the flow of oxygen to the muscles, which can improve muscle performance and reduce the risk of injury.

    1. Increases Flexibility: Foam rolling can help to stretch and elongate muscles, which can increase flexibility and reduce the risk of injury.

YouTube Videos for Common Pain Points:

Upper Back



Lower Back which will also help with Sciatica

In conclusion, foam rolling is a simple, effective and low-cost way to improve mobility, reduce muscle pain and enhance performance. Whether you are an athlete, fitness enthusiast or someone who suffers from muscle pain, foam rolling is a technique that you should definitely consider incorporating into your fitness routine. Try out these Youtube videos to target your specific pain points and experience the benefits of foam rolling for yourself.

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Unlocking the Power of the Brain: Understanding and Improving Brain Function Part 1

The brain is the control center of the body, responsible for regulating our thoughts, emotions, movements, and all other bodily functions. It is a complex organ that is constantly changing and adapting to our experiences and environment. Understanding how the brain functions and what we can do to support brain health is essential for optimal mental and physical wellness.

Here are some key aspects of brain function:

  1. Neuroplasticity: The brain is capable of changing and adapting to new information and experiences, a process known as neuroplasticity. This allows the brain to continually grow and develop throughout life, forming new connections and strengthening existing ones.
  2. Memory: Memory is the process of storing and retrieving information. The brain has several different memory systems, including short-term memory, long-term memory, and sensory memory.

Neurological conditions:

Neurological conditions can have a profound impact on our mental and physical health, affecting our ability to think, feel, move, and communicate. These conditions can range from mild and temporary to severe and chronic, and can affect people of all ages and backgrounds.

Here are some of the most common brain diseases:

  1. Alzheimer’s disease: This is a degenerative brain disorder that affects memory, thinking, and behavior. It is the most common cause of dementia in older adults.
  2. Parkinson’s disease: This is a progressive disorder that affects movement and balance. It is caused by the death of nerve cells in the brain that produce a neurotransmitter called dopamine.

The brain is a complex and fascinating organ that is essential for our survival and well-being. By understanding the key aspects of brain function, we can take steps to support brain health and improve mental and physical wellness. Taking care of our brain should be a top priority for optimal health and happiness; I will be covering ways we can support optimum brain health in part 2 on February 21, 2023

Here is the presentation for this topic. You can also download the PDF to follow along with the talk and take notes.

Unlocking the Power of the Brain Part 1, PDF

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Revitalizing Your Adrenals: A Guide to Optimal Adrenal Health Part 2

Here is part 2 of the Adrenal Class series. In this class I discuss lifestyle and dietary changes that can help support healthy adrenal function, here’s a quick synopsis:

  1. Reduce stress: Find ways to manage stress levels, such as practicing relaxation techniques, yoga, or mindfulness.
  2. Sleep: Ensure adequate sleep, aiming for 7-9 hours per night, and maintain a consistent sleep schedule.
  3. Exercise: Regular exercise can help reduce stress levels and support adrenal function. Choose activities you enjoy, such as hiking, dancing, or swimming.
  4. Limit caffeine and alcohol: Both of these substances can interfere with adrenal function and disrupt sleep. Limit your consumption or avoid them altogether.
  5. Eat a balanced diet: A diet high in whole, nutrient-dense foods, such as fruits and vegetables, lean protein, healthy fats, and complex carbohydrates, can help support adrenal function and reduce stress levels.
  6. Avoid processed foods and sugar: Processed foods and sugar can cause fluctuations in blood sugar levels, which can be stressful for the adrenal glands.
  7. Stay hydrated: Adequate hydration is essential for overall health and helps support adrenal function. Aim to drink 1/2 your body weight in ounces every day.
  8. Reduce exposure to toxins: Exposure to toxins, such as pesticides and chemicals, can cause oxidative stress and harm the adrenal glands. Minimize your exposure by choosing organic and non-toxic products, especially for your home and personal care.

Remember, everyone’s body is unique, and what works for one person may not work for another. I work with each person as an individual in order for them to achieve optimum health and vitality.

Enjoy the recording

Adrenals Part 2, Lifestyle and Dietary considerations
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Revitalizing Your Adrenals: A Guide to Optimal Adrenal Health Part 1

Adrenal fatigue is a condition in which the adrenal glands, located on top of the kidneys, become fatigued and are unable to produce the hormones that your body needs to regulate stress and maintain energy levels. This condition is becoming increasingly common, affecting many individuals in today’s fast-paced society.

Symptoms of Adrenal Fatigue

Adrenal fatigue can cause a wide range of symptoms, including:

  1. Fatigue and low energy levels, especially in the mornings or afternoons.
  2. Difficulty sleeping and staying asleep.
  3. Craving salty or sugary foods.
  4. Digestive issues (IBS/D, leaky gut, food intolerance, diarrhea, constipation, gas, bloating)
  5. Increased gut permeability and allergies/sensitivities.
  6. Prolonged infections – can’t seem to get over an illness or it morphs into something else
  7. Reduced ability to handle stress. In stressful situations you may feel a tightening in your throat.
  8. Get sick more frequently.
  9. Muscle weakness.
  10. Slow metabolism and weight gain.
  11. Depression and anxiety.
  12. PMS/PMT
  13. Infertility

Causes of Adrenal Fatigue

Adrenal fatigue is caused by a number of factors, including:

  1. Chronic stress: Prolonged stress can take a toll on your adrenal glands and reduce their ability to produce hormones. This includes excessive exercise, prolonged fasting, or yo-yo dieting
  2. Lack of sleep: Not getting enough sleep can increase stress levels and put pressure on your adrenal glands.
  3. Poor diet: A diet that is high in sugar, caffeine, and processed foods lead to nutritional deficiencies that can disrupt hormone levels and tax the adrenal glands.
  4. Chronic infections: Long-standing infections, such as candida or Lyme disease, can put a strain on the adrenal glands.
  5. Chronic illnesses: Certain chronic illnesses, such as autoimmune disorders, can lead to adrenal fatigue.

Recovering From Adrenal Fatigue

The recommendations I make depend on the individual’s symptoms and underlying causes. I cover these topics in part 2 of my adrenal health series:

  1. Managing stress
  2. Improving sleep habits
  3. Eating a healthy diet

Adrenal fatigue is a common condition that can cause a wide range of symptoms. If you think you may be experiencing adrenal fatigue, it’s important to work with a knowledgeable health practitioner to determine the underlying cause and find the best treatment plan for you. With proper care, it is possible to recover from adrenal fatigue and reclaim your energy and vitality.

Adrenals Part 1