Delicious Smoothie Bowl in Less than 5 Minutes

It may be winter, but there’s just something about fresh fruity goodness first thing in the morning that makes it enjoyable all year round. I was craving it today, so I looked through my freezer and happily found everything I needed to whip up a quick and easy smoothie bowl in less than five minutes. I also added in a couple scoops of Vital Proteins Collagen Peptides to give some extra love to my skin, nails, hair, and bones.


1/2 cup of frozen blueberries

1/2 cup frozen strawberries

2 tablespoons of chia seeds

2 scoops of Vital Protein Collagen Peptides powder

Splash of almond milk

Ancient Grains granola sprinkled on top

1/2 cup Greek yogurt swirled in

Blend fruit, chia seeds, and Vital Proteins powder for 2-3 minutes then mix in yogurt with a spoon.

Sprinkle on granola on top for added crunch.


This bowl is bursting with immune boosting vitamins and minerals, and beautifying protein. It’s the perfect way to start the day, you’ll feel energized, not bloated, and have energy well into the afternoon.

Trending: Dry Brushing and Why It’s Actually Amazing for You

Unless you’ve been living under a rock, you’ve no doubt heard about the importance of exfoliating your skin in the shower. After all, the loofah has become ubiquitous with every college dorm survival kit– it’s just that important! Exfoliation removes dead skin cells, boosts circulation, and just feels good. Recently though, more attention has been placed on the practice of dry brushing, and its’ benefits have been proven to greatly outweigh typical shower exfoliation.

First, what is dry brushing? Dry brushing is the practice of brushing the skin once or twice a day with a firm but soft brush in an upward motion. It’s best done first thing in the morning and before you get in the shower. Unlike regular exfoliation, dry brushing is said to be a powerful way to detox the entire body by stimulating the lymphatic system. It boosts circulation, sweeps away dead skin cells, stimulates the lymph nodes, improves digestion, improves the appearance of cellulite, and helps the cells and body in general remove waste.

Stimulating the lymphatic system is at the core of all its benefits. The lymphatic system is responsible for collecting, transporting, and eliminating cell waste. If the lymphatic system is congested, it can lead to a build-up of toxins, causing inflammation and illness. Dry brushing stimulates and strengthens the lymphatic system and therefore provides a quick and easy way to help detox the body in a powerful way everyday. As with any health regime, results are best experienced when it’s practiced consistently.

Now that you know what dry brushing is and why it’s so beneficial for your health, what’s the best way to do it?

  1. Make sure your brush is made with soft, natural bristles. A longer handle will help you reach more area, and make the process easier.
  2. Start at your feet and move the brush in quick, sharp upward movements.
  3. For your hands and arms, brush in the same way towards the heart.
  4. For your stomach move in a counter-clockwise circular motion.
  5. For your back, work from your neck down towards your feet.
  6. Brush for approximately 3-5 minutes.
  7. Remember to be gentle–it should feel pleasurable, not punishing.

Practice dry brushing everyday, and you’ll not only feel better physically, but you’ll be surprised how much this simple act of self-care has on your attitude towards yourself and others. Once you start engaging in small actions that show you care for yourself, you’ll find that you’re more optimistic about life and more loving towards others. So fill your cup first thing in the morning, and then go out and tackle the day.

Moms, Let’s Help Ourselves

We often forget that moms are individuals with a past and identity before having children. That moment when she finds out she’s pregnant, the focus immediately shifts from “me” to “we”, and that feeling only intensifies the older the child becomes. Therefore, in order to truly give something back to the moms in our lives, one must simply let her figure out how best she can renew herself. Everyone is different, the needs of one mom vary from one to another. One mom might need a night out with girlfriends, another a long hot bath and a good novel. The cure for what ails is bio-individual, but the need is undeniably there.

When I first became a mother, I was overwhelmed by the realization of that responsibility. Breastfeeding, tummy time, around the clock feedings and diaper changes all contributed to a culture shock I had mentally prepared for but not emotionally connected to yet. I felt extremely tired and the weight of responsibility was leveling. I had always been strong, but this new life as a mom required a higher, more intense level of resiliency I hadn’t acquired yet. I had to adapt, and I wasn’t sure how to do it. I was a fighting a losing battle against the tide, and I felt myself being pulled under.

It wasn’t until I had healed enough from giving birth and could workout, that I saw my first respite from the pull of the metaphorical undertow. The road became a lifeline to my former self to pull out of the constant drudgery of mundane daily tasks that motherhood requires. In the 30-60 minutes I was out on the pavement I felt lighter and lighter. Each step was a reclamation of my former self, and I breathed in the freedom I felt had escaped me. When I returned home, tired and exhilarated at the same time, I was at peace with my life again, and happy to dive into diaper changes, cuddling and even teething meltdowns.

Running and eventually yoga, weight lifting, and meditation, were the outlets I needed to be whole again–another mother may have a completely different set of requirements. I use myself as an example because it’s what I know for sure. What I also know without doubt is that as women, we are intrinsically selfless creatures. Sometimes we give so much of ourselves that the cup becomes empty, and that is where it becomes a matter of health.

Health is more than what is on our plates. It’s found in our relationships, our career, our connection with a higher power, and of course nutrition and exercise. It takes going inward to find out how we as mothers are doing in each of these categories, and then making the appropriate changes to make ourselves healthy and happy.

It may sound extreme at first for her to take 30-60 minutes for herself every single day, but if you think of the mother as the center of the home, it makes perfect sense to nurture her. The health and happiness of a home is almost always directly related to the sense of wellbeing of the mother. But no one can help a mother, she has to do the work and find what she needs to help herself. So mothers, do the internal work, and families support her. The result is a scenario where everyone wins, and the potential of every family member can be fully realized

How to Transition Away from Processed Foods and Regain Alignment with a Weekend Juice Cleanse

It’s no secret that addiction to processed foods is a reality in this country. Unfortunately, that means skyrocketing rates of obesity and inflammation in children and adults, and all the heath problems that accompany those maladies. No one wants to feel sick and out of control, but so many simply don’t know how to combat it. It’s a systemic problem, but happily, it is also one that can be remedied with intentional action.

Though I don’t suffer from any health problems, I am acutely aware when my poor food choices negatively affect the way my body and mind feel. When I start feeling lethargic and unmotivated, and I know that my diet of processed foods is to blame. I follow a vegan diet, but even with that, there are still plenty of opportunities to eat poorly and feel unwell. Faced with this realization, I know the best way to regain mental, physical, and spiritual alignment is to eliminate food altogether and engage in the age-old process of a fast. Fasts are great for jump starting weight loss, healing the liver and gut, skyrocketing energy levels, and focusing the mind.

Rather than engage in a super strict water-only regime, I typically choose to do a simple weekend juice cleanse–sticking to mainly raw organic fruits and veggies. It’s incredibly important to drink copious amounts of water while fasting. I start each morning with a liter of filtered water, and this practice is especially important during a fast when you are cleansing out your system. It also helps subdue hunger pangs. I also don’t abstain from drinking black organic coffee. Fasting purists would say that one must forego all caffeine during a cleanse, but there is so much evidence showing the benefits of coffee on the liver and gut, so I choose to consume in moderation. Lastly, exercise and meditation are two crucial components of a fast. Without them, the effects are not as formative, and the results don’t last as long. Fasting, gentle exercise, and meditation is the trifecta of actions that create a substative shift and bring one back into alignment and true health.

Before I begin a fast, I make sure to stock my fridge with plenty of organic fruit and veggies. If you’re going to be consuming only liquid nutrients, you don’t want them to be sprayed with pesticides. Also, you are more likely to stick with the cleanse if you have everything you need, and don’t have to run to the store. Each day will consist of three to six 8oz juices, depending on how much you need and want, so stocking up beforehand is paramount. Lastly, I ensure that my family is aware I intend to fast so that everyone knows to be supportive.

I have found that as early as the first day with the first juice I feel a surge of energy, my mind is sharp and my mood is euphoric. I typically make extra so that I have the next batch ready and I limit the amount of times I have to clean the juicer. In addition to nutrition, gentle exercise is highly recommended to aid in the cleansing process. A 15 minute HIIT (high intensity interval training) workout and some gentle yoga is a great way to eliminate toxins and purge the digestive system. I typically don’t feel any different during the HIIT portion than I normally would while not fasting, and my yoga practice always feels great and restorative. I concentrate on moves that focus on my back and abdomen (spinal twists, bridge pose, cat/cow, etc.) to encourage the cleansing process along even more.

It’s after working out, that I’m usually greeted by my first real hunger pangs. I reconcile this discomfort with remembering why I chose to cleanse in the first place and taking some deep meditative breathes. Studies show that cravings tend to last around 30 seconds, so if I make it past that point, I know I will survive–resolve intact. A meditation practice that focuses on cleansing, refocusing, and realignment is the perfect accompaniment to a fast, and makes a longer lasting impact after completion.

As the hours pass I notice how sharp I feel–sounds and smells are heightened and yet my mind is relaxed. I can see why so many people from around the world use fasts as religious and spiritual aides: it doesn’t just clarify the body, but the mind as well.

The second day of the fast is usually harder than the first. The excitement has diminished slightly, hunger is ever-present, but you will wake feeling lighter, more rested, and assuredly alive. Typically by day two there is a weight loss of 1-4 pounds. Seeing this quantifiable change is often the motivation I need to reach the finish line.

Day two’s workout should consist of some gentle walking and/or yoga and meditation. These types of activities will help curb hunger tremendously, create a sense of well-being, and restore focus for the week ahead.

By the end of the fast, ( I usually eat a light dinner Sunday night) I have increased my energy levels, gained a stronger sense of self-control and focus, crushed prior addictions to processed foods (i.e. sugar and salt), and feel completely at peace. Fasting is truly an amazing tool for encouraging self-discipline and eliminating spiritual, mental, and physical misalignment.


A Letter to My Husband on Father’s Day

Dear Husband,

We met eight years ago in the most unlikely of places–Las Vegas. I observed this tall, dark, and handsome man talking to my friend, and something happened internally to me. Your face seemed familiar, your Southern accent drew me in, and the way you looked at me slowed down the constant chatter in my mind. You shook my soul in mere minutes, and I hadn’t even spoken a word to you yet. After I found the courage to approach you, we talked and didn’t stop talking until…

Read the rest where it’s been published on Red Tricycle.


The Unexpected Brain Benefits of Travel

One of the most exciting places in the world is the Atlanta airport. Sounds a little strange right? Not if you saw it like I do: a place of endless possibilities and a gateway to the rest of the world. Travel is something so dear to my heart, I consider it a friend. It’s a concept that has allowed me to eat strange foods, witness incredible sights firsthand, both ancient and new, and meet people with completely different cultural and social paradigms that have changed and shaped me for the better. I’ve learned more about history through my travels than I ever did in school, and have felt energy in places that produced a profound impact on how I understand that part of the world and how it relates to everything else. When I was visiting Normandy, our guide took us into one of the German bunkers on the beach and at once I was transported to D-Day. I felt an eerie, unsettling energy that I would have never experienced through films or reading. Travel did that, and it’s why I advocate for it so strongly–not as a future event to be undertaken after much planning and saving, but now, right now while you’re still hungrily curious about the world and physically able to meet the demands in fully seeing it.

I don’t think my affinity for travel is unique, but I have witnessed so many friends and family members postponing that next trip for various reasons, thereby missing out on so much that life and the often not talked about health benefits it has to offer. And while the reasons they proffer are absolutely logical and valid, I can’t help feeling sad about the missed opportunity of discovery, connection to others, and personal growth by foregoing the trip. So my humble advice is to go, just go. There is no better time than now to explore this amazing planet and get out of the ordinary flow of everyday life. Your bank account might take a temporary hit, but the law of reciprocity dictates that the little you give will produce so much richness of experience in return. There is never a time in traveling where you wont learn something from getting out of your routine and embarking on a journey. What you also will find, is that beyond all of the clichés of travel expanding your horizons, there are unexpected health benefits that make it imperative that you take that next trip sooner rather than later.

First, your build a better brain. Psychologists found that when you step outside of your comfort zone, you literally stretch and grow your brain. Learning anything new challenges and activates your brain in a way that following a routine simply cannot. When you travel you may not know the language,  how to navigate a new transit system, or how to order a coffee just the way you like it–you are forced to learn, and by doing so you become smarter. When the brain is on autopilot too often, it actually becomes weaker and less efficient. The novelty brought on by travel zaps your brain into active learning mode, and the amazing memories generated are just the icing on the cake to a fitter, younger brain.

Second, travel deepens your empathy for others. Empathy grows best under specific conditions often correlated with travel: being in the present moment, listening, speaking to and relying on strangers, recognizing commonality in others, and cultivating an interest in others.  Empathy, like anything, takes work, but its a skill that is beneficial to all parties. The more empathetic you are, the more you are able to prevent and resolve conflicts, be understood yourself, and promote healthy relationships. Travel is a powerful tool in strengthening your empathetic muscles, and often it doesn’t even feel like work.

Third, travel makes you happier. A 2016 study by the U.S. Travel Association and Project found that the more time taken off for travel correlated to more happiness at home. The more vacation days used, the lower the stress. The study also showed that over the past 15 years, Americans are taking nearly a week less of vacation. The case for travel could never be more important, especially when your well-being is at stake.

Life-changing travel doesn’t mean taking a trip thousands of miles away: simply going outside of your usual track of work, life, and play can have an impact. Not far from our house is a magical place called the Atlanta Chinatown Mall. Inside you will find a cornucopia of Asian food from different regions in China. When you first approach you’re greeted by a calming zen garden and a crimson bridge crossing a koi pond. The food court is definitely not fancy, but the food is unlike anything I have ever seen or tasted. I have never sampled more authentic Chinese food anywhere else–I generally point to what looks good as everything is written in Chinese, and try something new every time. Recently, my husband and I took our two young boys there, and our four-year old made fast friends with a Chinese boy around his same age. The boys were from very different backgrounds, but bonded over an iPad game and a love for fried rice. It was so interesting to watch them connect, and when the boys parents–who didn’t speak English, came over to retrieve him, there was that mutual understanding that all parents share when it comes to raising kids. We were able to communicate though our facial expressions and share an authentic moment together despite the cultural and language barrier. It made the experience of going out for good food so much richer.

The Chinatown Mall experience reminded me of one of my first travel memories: running through the San Diego airport away from my screaming mother. Our family of six was on its way to Okinawa, Japan for a two-year stint courtesy of the United States Marine Corps. I didn’t really understand where we were going or why, but I knew it was going to be completely different from anything I had experienced before, and I was excited. When we finally arrived after an uneventful 18 hour flight, I was introduced to an unfamiliar landscape, heavy humid air, and the smell of sea and salt from the ocean. My mother was understandably unnerved when a crowd of other passengers gathered around us while we waited in Customs, and started touching our hair. We were oddities with our bleach blond hair and pale blue eyes and they investigated us with open curiosity–looking back now, it was a fantastic introduction to Japan. The Customs clerk was equally as curious about this strange ragtag group of six, and made each of the kids a different origami figure to take with us, just because he was kind and knew we would like it.

We lived in an area called “The Ville” off base. My younger sister and I had a Japanese nanny, and she would sing us songs that I still remember today and sing to my boys. Because our nanny was Okinawan, we ate how the locals did, and our seemingly mundane errands turned quickly into an education on Japanese, and more specifically, Okinawan culture. We’d walk with our nanny or our mother to the Oki-Mart grocery store down the street and pass the different shops with various goods hanging in the window, usually some kind of poultry in its full form. The air in Okinawa was thick with the tantalizing smells of strange foods, the ocean, and mildew, creating a strange, yet comforting aroma unique to that part of the world. It seemed so stifling at first, but we all quickly adjusted and by the time we left, we didn’t even notice it. We didn’t speak the language of our neighbors, yet there was a bounty of learning and communication happening–as children this was invaluable to our development and growth in understanding, connecting, and empathizing with others.

I have no intention of bringing my boys on an 18 hour flight anywhere, at least not yet, but I know the extraordinary impact that travel had on me at an early age, and I want the same for them. I want them to converse with different kinds of kids like the boy at the Chinatown Mall, to taste food local to our destination, and to see landscapes they’ve never seen before. I look at it as my duty to show them the world, and spark the same curiosity about places and people who I still have today, so that they develop into smarter, more empathetic, and happier adults.

Whenever I travel, I am more awake, present, and alive then any other time. On my deathbed, I’m not going to remember those cool shoes I bought, or the purse I just had to have. Instead, I will remember that amazing meal I had in Nashville with my sister and brother-in-law, or the funny conversation I had with a Moroccan boy in a laundromat in Montpellier, or how unsettled I felt standing in a German bunker looking out on the beaches of Normandy. Travel offers you the unique opportunity to experience new places, food, and people firsthand, but its true gift is discovering who you really are and how truly connected we all are on this beautiful planet.




Red Tricycle Articles

Guys I am so excited to share that Red Tricycle (basically my bible for all things motherhood), has published TWO of my articles on the realities of momlife. You can check them out here:

The Mommy Wars

Want to Try for a Water Birth? Here’s My Story and How I Did It.

Thanks for reading, and please share if they speak to you!

How I Reset My Brain by Floating

The rapid pace of life we live today is not normal. My latest piece, published by mindfulness magazine elephant journal, describes a way to rest the brain and start anew from a place of clarity and calm. Find it here.


“Breathing Dreams Like Air”

I love this quote from F. Scott Fitzgerald. It reminds me that today is another chance to make little moves towards whatever goals and dreams are whispering to me when things get quiet. 

My dream is to have a beautiful life. For me that means a healthy and happy family, financial security, good food, travel, art, lots of books, a peaceful mind, and love. 

I’m reading an amazing book right now, “The Four Agreements” by Miguel Ruiz. The main premise is that true peace and freedom from suffering is found when we do the following: 

 1) Be impeccable with your words (No gossiping or beating yourself up. Instead, use positive words towards yourself and others);

2) Don’t take anything personally (Nothing others do or say to you has anything to do with you, they are fighting their own demons);

3) Don’t make assumptions (Ask questions and establish clear communication with your partner and everyone else about what you want); and 

4) Always do your best. 

I am guilty of being extremely hard on myself, and have been on a long journey of self-love and acceptance. This book is another tool I will use to help create and nurture the beautiful life we all want and deserve. 

Dress: Leota

Boots: Nine West 

Bar Pendant: Nordstrom 

Mindfulness Matters. Here’s How To Get Started.

My relationship with meditation began in 2007, when I was traveling for work to various Native American reservations to assist in probating estates. Unbeknownst to many, the United States government holds most Indian land in a trust, and when a Native American dies, the government must hold a hearing to distribute the land to the rightful heirs.


At that time, I was a paralegal assisting with the hearings, and the judge (my boss) would interview the witnesses on record about the deceased person to ensure that the property was being passed down correctly. Our territory covered most of the Midwest, bringing us to some of the most remote and beautiful parts of the country.

It was on one of these trips to the reservations that the judge and I found ourselves in a tiny, Buddhist bookshop café in search of lunch. Our choices for food while traveling were usually scarce, but everyone in town had told us that this place had amazing, local organic food, and we were excited to try it.

While waiting for the food, I browsed through some of the books, and I came across one on meditation. Having traveled into these unbelievably spiritual locations, I had begun to feel a certain yearning to connect to the individuals and land we were serving, and to me this book was a sign.

That night, after a long day of probate hearings, I went back to my hotel room which overlooked a beautiful lake in the upper Michigan peninsula, sat crossed-legged on the floor and began what would become a lifelong practice.

Something I noticed right away when I began meditating was how harsh my daily, internal monologue was. I was embarrassed to see the influence my negative thoughts had over how I viewed myself and interacted with everyone around me. “You didn’t do that right,” my inner critic offered snidely. “Why can’t you…”

I had clearly been viewing the world and myself through a negative lens, and it had stunted my growth as a person. I didn’t want to continue this way, and in hopes of doing things a bit differently, I started a practice of meditation that focused on opening my heart. Until that initial session, I had never realized I was so closed off to the world.

The techniques weren’t glamorous, and it was blessedly simple to start. I began each practice by sitting comfortably on the floor, taking a few deep breaths, and closing my eyes. From there I would focus on imagining a flower opening up in my chest, and breathing in white, pure light, while blowing out dark negative air. I would do this initially for 5 to 10 minutes, and slowly I increased the time to 20 minutes as I got used to being still.

The imagery may sound strange, but it truly helped me shift to a kinder, gentler way of being. That shift to a more positive frequency affected everything, and my life was forever changed for the better. My relationship with myself transitioned from being a highly critical perfectionist, to being loving, accepting and empathetic.

I saw myself as a little girl whom I needed to care for and love instead of judge and deride. I was also able to step out of my thoughts and see them from above. This ability not only occurred during meditation, but carried over into my interactions with others. If a family member said something that would usually trigger a heated reflexive response, I was able to stop, label my initial reaction as thinking, and then move on unemotionally and at peace.

The same premise works in my marriage. So much time is wasted on completely useless fights when all that is needed is some higher perspective, an escape from the trap of believing that thoughts are real. As is so often the case, perception creates our reality, and that is where problems arise. Once I was able to see that my perception was creating an emotional response, not in-line with reality, I was able to bring peace immediately back into the present situation and quell whatever was brewing.

My husband is still thrown off when he’s preparing for battle and I simply laugh and label how ridiculous we are being. It’s saved us from so much unneeded stress and agitation in our seven years together, and has deepened our bond even more than those early, lustful days.

Meditation also helped immensely when I was pregnant with my boys. While I meditated, I focused on sending love and health to the babies I was safeguarding, and envisioned them receiving all the nutrients they needed. I think every mother speaks to their unborn baby, but through meditation, our chats reached a more focused level. I believe they truly felt my love and excitement for their arrival.

During labor and delivery, I used meditation to focus on my breath and not the pain—the result being completely natural and beautiful water births for both boys. I focused on my breathing, labeled thoughts as thoughts and nothing more, and had a strong sense of self-love to carry me through the pain and deliver the boys in a peaceful and harmonious environment. I trusted my body, not my fearful thoughts, and let the natural process of birth take over. It was like riding a wave, and I trusted that I would not drown.

An enormous amount of research has been done to support what Buddhists have been saying for years—that meditation not only makes individuals calmer and happier, but that it actually changes the brain in positive ways. One Harvard study found that meditation helped grow areas of the brain related to learning, memory, compassion, and regulatory neurotransmitters, and simultaneously shrank areas of the brain related to fear, anxiety, and stress.


I quickly realized it is one of the fastest, easiest, cheapest activities I could do to bring immediate peace and awareness into my life. In as little as two minutes, which is sometimes all I can fit in a day with two wild boys under five, my blood pressure lowers and I am brought into a higher, more positive frequency. Essentially, it is my way of checking in and removing the roadblocks to my best self.


So after a raucous 2016, why not start a practice that involves little more than sitting still? That time can bring real harmony and self-awareness to your life. The effects of meditation will not only benefit you, but as I have attested here, all those you interact with thereafter. And isn’t living happily and healthily with each other what life is all about?

Here’s how to get started:


  1. Learn the brain science basics. You’ll find your reason to practice as you understand more about how meditation helps your brain grow and heal. There aremany great booksout there for beginners. My favorites are The Miracle of Mindfulness by Thich Nhat Hanh, Real Happiness, by Sharon Salzberg, and Meditation for Beginners by Jack Kornfield.
  2. Trysitting meditation(takes about 10 minutes). It’s simple to teach, simple to learn, but not simple to practice—it may take some getting used to.
  3. Ritualize your practice by making this time a regular part of your day.
  4. Track your progress. How did you mentally feel the first week? The second week? Write down wins so you can remember them.
  5. Continue to practice each day.