A Simple But Truly Effective Way To Immediately Decrease Your Stress

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Today I want to share another way to decrease holiday stress — and it’s so simple there is not a place or situation on earth you can’t use it… 3 deep breaths.  Read this article to know why stopping to breathe is the best thing to do when your in-laws drive you crazy or a topic of discussion at the thanksgiving table raises your blood pressure.

In medicine, we know it only takes three deep breaths to significantly support vagal nerve tone, which helps modulate your autonomic nervous system.  Meaning your heart rate, respiratory rate, blood pressure and brain all get calmed and centered and soothed… and pain significantly decreases as well.

Because we can actively control our body’s air exchange through intentional breathing, there are lots of awesome ways you can play around with using your breath to calm you, invigorate you, increase your focus, decrease your anxiety, decrease your pain, increase your oxygenation, decrease stress and muscle tension, and more.

Although unconsciously most of us will default to holding our breath when feeling stress, or tension, or fear, or anxiety, intentionally taking a few deep breaths is a deeply healing way to give our body the message that we are okay.  Because we can override our default brainstem breath pattern with an intentional, more powerful, deeper breath, focusing on breathing gives us a unique ability to actually modulate our neuronal activity with intention.

We typically can’t go in with our brain and override our other autonomic nervous system functions — like intentionally slowing a pounding heart rate or intentionally decreasing a spiking blood pressure — we CAN actually go in and intentionally take deeper breaths, which then allow that heart rate to slow down and that blood pressure to alleviate… naturally.

This gives us an amazing tool for natural biofeedback.  And we can do this as often as we want, anywhere we want, and even be totally in public and still privately practicing this healing biofeedback tool of intentional breathing.

 

 

I have done tons of research for you — from personally attending live Transcendental Breathing events to workshops on yoga breathing techniques to more traditional medical training in lung physiology, respiration and oxygenation patterns, experience in using respiratory interventions like incentive spirometery and lung percussion, years and years of hands on lung auscultation, as well as decades of reading the latest medical literature.

And after all that, I can report back to you that I have four favorite, simple, fun, and effective breathing tips.  I’m going to share them with you, right now.  So stop holding your breath during times of stress and illness and tension and transition, and instead use the power of your breath to help you instantly transform it.

Here’s how:

 

5 Ways To Use Your Breath To Feel Instantly Better:


 

 

1.  Use the power of three:

 

It truly only takes three deep breaths to boost vagal tone, slow your heart rate, boost oxygenation, calm the mind, increase focus and productivity, stimulate digestion, and reduce stress.

Just three deep breaths — just 3! — try them right now.  You will instantly give your body a mini-break and your brain a mega-boost.

One of my favorite ways to take three breaths is to use a 4-7-8 pattern.  Dr. Weil popularized this breathing method and I want to credit him for how I discovered it!  It’s super simple and can be done anywhere.
  • Inhale quietly through your nose for a count of four
  • Hold your breath for a count of seven
  • Exhale through your mouth for a count of eight.
  • That’s it!  This is one breath. Repeat the cycle two more times for a total of three breaths.

The absolute time you spend on each phase is not important; the ratio of 4:7:8 is what is important here… spending twice as long exhaling as inhaling.  So you can speed the exercise up if you find it hard to hold your breath for seven counts — just keep to the ratio of 4:7:8 for the three deep breaths.

 


 

 

2. Incorporate grounding:

 

To relax into a longer breath-work session, it is really helpful to incorporate movement — in this case, walking.

And here is the key to make this breath work even more powerful: do it grounded.

Walking barefoot on the earth during walking meditation is the hands-down easiest way to drop out of your monkey mind, calm your thoughts, and center your awareness down in your heart (or even better — down at your feet!)

And being grounded naturally boost vagal tone, so along with your breath work, you are exponentially calming your central nervous system, releasing stress and anxiety, calming your heartrate, lowering blood pressure, boosting your circulation and oxygenation, releasing muscle tension, brightening your mood, and giving your body a head-to-toe fresh start.

Grounding supports your vagal tone so well that it actually helped premature infants in the Neonatal Intensive Care Unit to improve outcome.  Read this article on my blog right here to find out more about that important study.

If you are suffering from trauma, from insomnia, from anxiety, from depression, from anger, or from any other stressor (and who isn’t?) support your recovery and release by simply doing ten minutes of grounded walking.

If you have never done a walking meditation, you are in for the biggest treat.

In the video below, I sneak you into my favorite walking meditation — using a labyrinth!  I also share with you some super easy ways you can create your own labyrinth, so even if you don’t have access to a labyrinth (and even if you don’t have any of your own yard space to create one)  you can still do a walking meditation.

Watch me as I do a walking meditation for you and then let’s plan out a way for you to do it too:

 

 

 

Literally drawing a spiral with a piece of chalk on a sidewalk square, or simply walking up and down a line on your driveway, or using tape to create a line or spiral in your garage, all of these ideas can create a grounded walking meditation path that will literally transform your day.

  • Any cement, sidewalk, concrete surface outside is grounded, so anywhere you can kick your shoes off and walk a line or a spiral on a sidewalk or concrete will get you grounded without ever getting your feet dirty!  For example. Walk up and down a sidewalk slowly.  Walk back and forth across your driveway slowly.  Draw a chalk spiral on your cement basement garage or basement floor to walk on.  Or get fancy and use tape to create a labyrinth in your garage or basement on the concrete floor that you can use forevermore!  This video shows how you can create a labyrinth out of masking tape, in just minutes.
  • Of course, any dirt path outside would make a fabulous grounded meditation path, just slowly walk it up and back.
  • If you love the feeling of grass on your bare feet like I do, you can always walk on any safe green space in a grounded walking meditation.
  • Most garden paths and patio walkways are grounded, because slate, tile, brick, even gravel is all grounded when they are lying on the earth.  So almost any outdoor walkway is an instant grounded meditation spot when you walk it barefoot.  In this video I show you 15 different outdoor surfaces that will ground you, beyond just grass.
  • And if you are lucky enough to have your own yard, you can even spray paint a little spiral on your grass to use it for several days in a row.  If you love it you may be inspired to create your very own labyrinth path by laying stones or brick to create a personal labyrinth in your yard or garden.  I know this is on my bucket list to do one day!

If you can take ten minutes to do this walking meditation daily — grounded — I believe with my whole heart it can change your perspective on your entire life, fill you with a sense of hope and fresh positivity, and help you feel physically better too.

 


 

 

3.  Use a chime:

 

If it’s absolutely not possible for you to go outside for a grounded walking meditation today, don’t worry.  It’s a little too cold for me to go barefoot yet this year too, so in the meantime I lean heavily on my favorite chimes.

Using an auditory cue, like a chime, to focus on while you take three deep breaths, allows you to reap similar benefits, any time and any place, even inside your home or office.

In the 15 minute video below, I share with you 3 easy ways to remember to take a few deep breaths throughout your day… click the video below and come do it with me!

Together we will experiment with using a bar chime (my favorite,) a tuning fork, and a wind chime.

For bonus points, do this outside.  One thing I love about a bar chime is that it is very small and lightweight, so you can easily slip your bar chime in your purse, backpack or pocket… and head outside to get grounded.   Using a chime for breath work outside grounded combines tip #1 (taking 3 deep breaths) with tip #2 (doing it grounded) so you can reap the benefits of both very, very easily.

I also love having the wind chime out on my desk to help visually remind me to take a few deep breaths throughout my work day, and I also find it helps give me a focus (and is especially helpful for auditory folks!) to help distract my mind from taking over with thoughts.

You can grab the different sound healing tools I use in the video right here:

Meanwhile, watch this video now to give it a try and let’s breathe together:

 

 

Click here to watch this video directly on my YouTube Channel, where I have lots of healing videos waiting for you:

 

 

As I mention in the above video, the work of Dr. Herbert Benson, M.D. paved the way for understanding how the brain actually improves performance when you take breaks during stressful tasks.

 


 

 

 

4.  Add a mantra:

 

In the video above I also mention a study that was published in the American Journal of Psychiatry on June 20, 2018,  that found that short sessions of repeating a mantra actually helped resolve PTSD symptoms in veterans even better than traditional talk therapy did.

Wow!  Here are the details:

  • 173 veterans were enrolled in the study, 89 of them using mantra therapy (focusing on a repeating a mantra) and 84 using talk therapy (with a focus on problem solving) for an hour long session once a week for 8 weeks straight.
  • They were randomly assigned to each group and the assessments were done blindly (meaning the therapist did not know which patient was doing which therapy when assessing symptoms and monitoring progression) before treatment, after treatment on week 9, and at the two months follow up after the conclusion of the study (week 17.)
  • The results showed that focusing on a mantra provided a clinically significant, meaningful improvement to the veterans PTSD symptoms that were sustainable, and worked particularly well for insomnia… better than the talk therapy did.
  • Patients from the mantra group actually had larger improvements to their insomnia and equally impressive improvements to other symptoms, such as depression and anger.

 

The results showed that the mantra results were as robust as traditional talk therapy treatments that were trauma-focused.

That means, that even if you have resistance to focusing on the actual traumatic event to work through your trauma, you can have every bit as meaningful recovery when you focus on a mantra as opposed to the trauma!

This is huge news.

And equally exciting, the improvements from mantra therapy were sustained for months after the treatment ended, with more patients being PTSD free after mantra therapy than traditional talk therapy (60% of mantra patients were PTSD free at 2 months after intervention, compared to 40% of the talk therapy group.)

This study is so incredibly valuable I feel, because as someone who admittedly has a very difficult time with meditating for any length of time, I feel that knowing that just repeating a single word has literally been clinically shown to make a significant difference in improving quality of life and treating insomnia, anxiety and other PTSD symptoms is such a relief.

Slowing down your thoughts and practicing sustaining a point of attention on just a single repeated word or phrase was shown to help patients cope with daily anxiety, fear, anger, depression and insomnia.

You can practice a healing mantra any time, any where.  Here are my favorite two suggestions.

I actually have this printed on the medication card in my Healing Focus Cards, so if you like these you can grab a card set for yourself here, but feel free to come up with your own word or phrase that centers you best:

 

 

breathing in:  I am lovable

breathing out:  I am loved

or

breathing in:  I am safe

breathing out:  I am strong

 

Take a minute long break to use your breath to center you when you feel your stress increase sharply — it’s simple, it’s convenient, and it’s free.

As a huge advocate for grounding therapy, you know I am a big fan of free therapies that allow patients to take control over their own health.  So knowing that you can take a few mindful breaths, or repeat a healing mantra, or ring a chime, or even head outside for some grounded breath work as you do a walking meditation… is such an awesome thing.

Each one of these suggestions will measurably reduce stress in the body and give your health a boost,

Breath work is very private and very powerful.

 


 

lungs1

 

 

5.  Use Healing Artwork as a reminder:

 

I believe in the healing power of the breath so much that I painted a painting of it to remind me daily.

This is my reminder to:

Stop.

Grow Still

Take A Deep Breath.

 

It occurred to me, when I was working with a patient on his breathing issues, that our lungs remind me very much of wings.  I told him to take a big deep breath of air as if he were stretching out his wings behind him, imagining his lungs filling, his shoulder blades growing wings, and his arms reaching out and up as if he were about to take flight.

I liked that image I had in my mind of our lungs filling and turning into wings so much I wanted to paint it!  So I did.

I grabbed my medical school anatomy book (hard to believe I used that 25 years ago now!  Wowza how time flies!) and got to work, sketching out the lungs and trachea on a canvas.  After that, I added an outline of wings behind the lungs:

 

lungs2

 

Then on to painting… first I filled in the background with a layer of deep grey:

 

 

lungs3

 

Then I wanted the energy to feel like it was pouring down over you, swooping in, urging you to breathe in deeply and receive the life giving air directly into those precious lungs of yours:

 

 

lungs5

 

 

I added some divine purples and pinks to the background color, and began to paint in the wings with whites and light greys:

 

lungs6

 

 

Once I got the background and wings how I wanted them, I outlined the lungs again for contrast:

 

lungs7

 

 

And then painted them in with a pinkish orange:

 

lungs8

 

Working back in some additional highlights, I painted some shadows and highlights on the lungs with white and light purples, and added some more white energy coming in from above:

lungs9

 

Lastly I added the mantra: breathe deep.

 

I wanted this image to be wonderful, healing, anatomically based but spiritually expansive reminder to be the best you possible today and every day.

At least I know I could personally use the reminder to stand up straight, hold my head up as I meet the stress of each day, and stop to take those long deep breaths that feel so good.

 

 

 

 

If you could use a reminder too, you can order a Giclee archival quality print of this image right over here.  Watermark does not appear on the Giclee prints, don’t worry!

I have the original hanging in my own bedroom and I just can’t part with it.  But I’d love to think you had the same artwork in your own bedroom as well, reminding you to breathe deeply as you fall asleep and as you wake up again each morning!

 


 

 

 

So here are some suggestions to implement these tools today:

  • start the day with a few deep breaths while you breathe a self selected, calming mantra in and out
  • have a tuning fork, a wind chime, or a bar chime or in your work or living space to use throughout the day whenever stress hits, or simply re-play the video I share with you above where I hit the chime for you and breathe right along with me
  • get grounded outside, walking mindfully in a straight line or along a spiral for 10 minutes during a mid-day break
  • stand outside under the stars after dinner or before bedtime each night, looking up at the moon and stars and taking 3 more grounded deep breaths in and out, slowly
  • hang this healing mantra artwork in a doorway, your bathroom, your kitchen your office or your bedroom to remind yourself throughout the day to stop and take those important deep, centering, healing breaths
  • breathe a self selected mantra in and out for a few deep breaths each evening as you lay in bed before sleep, or while soaking in a relaxing epsom salt bath soak just before bed

 

And if you don’t think breathing impacts your health, you should try a transcendental breathing class… now there is a great way to feel more expansive and more free than you have felt in a long, long time!

There is a reason why, when we come into this world, everyone waits for the baby to take that first breath of air.  That’s the breath of life!  That’s the sign that we are healthy, that we are strong, that we are alive!

It only takes a few minutes to start to reap the benefits of using your breath to boot your health… and the results can be maintained sustainably for the rest of your life.

To your health and your inner angel wings, that are just waiting to fill and support you… don’t forget to lean on them when you need to!

xoxoxo, Laura

One Simple Thing You Can Do To Protect Your Brain Throughout Your Lifetime

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artwork I created out of my old med school anatomy book

Do you eat fish regularly?

Do you take Omega 3 fatty acid supplements?

You may want to consider it, because the role of Omega 3 fatty acids in protecting our brain health is becoming more and more robust.

Today I wanted to round up my favorite medical studies for you on how fatty acids impact our brain function so you can see why it’s one of my absolute favorite supplements to recommend.

Here are my top three reasons why I take fish oil every single day myself:

 


 

Protecting Brain Volume:

 

The medical literature suggests that higher levels of Omega 3 fatty acids help protect the brain as we age. Published in Neurology, researchers found that higher omega-3 levels is neuroprotective, slowing the loss of brain volume that occurs as we get older.

For this study, researchers look at more than 1000 postmenopausal women using both blood samples and MRI imaging.  They found that higher Omega 3 intake was associated with a higher total normal brain and hippocampus volume… a measurement that was directly related to omega-3 fatty acid levels.  Total brain volume was significantly smaller in the women with the lowest quartile of omega-3 index when compared with those in the highest quartile.

In addition, the hippocampus (the area of the brain specifically related to cognitive function) was protected as well… found to be significantly smaller in the lowest vs the highest quartile of omega-3 levels.  These results were statistical significant even after controlling for age, lipid levels, glucose, blood pressure, education level, and hormone therapy replacement.

Researchers noted that these effects would be possible by “taking about 1000 mg of EPA + DHA every day or by eating a small portion of salmon or sardines every day.  So it’s not difficult to do.”

 


 

Protecting Brain Function:

 

An even newer study, published in Nature Communications, found that psychotic illness could potentially be prevented — even seven years later — simply by a brief three month intervention with Omega 3 fatty acids!

These results are so incredible they should be shouted and touted from every news outlet, media forum and in every physician’s office… so share share share this study with your loved ones.  Here’s why:

Study details:

  • 81 patients at “ultra high risk” for psychosis in young adulthood (median age 16.5 years) were followed in this double blind, placebo study
  • Half the patients received 12 weeks of fish oil supplements (700 mg EPA and 480 mg DHA) or placebo capsules matched in appearance and flavor
  • Patients were followed for almost 7 years to determine what, if any, long term effect the fish oil had on preventing psychosis
  • The Omega 3 supplements significantly reduced psychotic illness, dropping the occurrence rate from 40% of patients having a psychotic episode (in the placebo group) to less than 10% of patients (in the fish oil group) having a psychotic episode.

Not only did fish oil continue to prevent psychosis years and years later, but patients who received the placebo experienced an onset of psychosis much more quickly than patients that received fish oil.  This suggests that if the fish oil was given for longer than 3 months, it may have prevented those remaining patients from having break through psychotic episodes.Fish oil also cut the number of patients who needed to go on anti-psychotic medications almost in half… from 54% (in placebo group) to only 29% (in the fish oil group.)

So all in all, fish oil:

  • prevented the vast majority of psychotic episodes, dropping the incidence of psychosis from 40% to under 10%
  • had long term benefits that extended out over the entire 7 year follow up interval
  • prevented the rate of occurrence, extending the amount of time before patients experienced psychosis
  • decreased the patients reliance on prescription anti-psychotics, cutting the need for medication almost in half

As I talked about above, fish oil has already been shown to protect the brain in older adults, by preventing age-related brain changes and preserving brain volume, so this study rounds out the idea that Omega 3 fatty acids are essential throughout life by focusing on the brain health of adolescents and young adults.

 


 

 

Protecting Brain Development:

 

But what about even younger?  What about when our brain develops in the first place, during fetal development? The studies above suggests just how neuroprotective these fats are to our adult brains, but what about our developing brains?

Researchers have begun to discover what effect omega 3 fatty acids might have on our neurological development as a baby.  We already know that low levels of Omega 3 fatty acids is a possible risk factor for the mom to develop postpartum depression (read that study here) but what about her unborn child?  Do those low levels of Omega 3 fatty acids in the cord blood going to her developing baby have any long term consequence on the neurological development of her child years later?

Published in the American Journal of Clinical Nutrition, researchers found that the fatty acid concentration in cord blood is correlated to neurodevelopmental behavioral difficulties an entire decade after birth.  Researchers followed over 400 children in a longitudinal study from birth to age 10, analyzing venous cord blood taken at birth with health outcomes a decade later in the same child.

What they found was clinically significant: increases in fatty acid cord blood concentrations correlated with a statistically significant protective benefit from neurologic developmental disorders, decreasing total difficulties including hyperactivity, ADHD, behavioral issues, emotional issues, attention span, anxiety and depression.

The researchers conclusion is that, independent of family income, the child’s subsequent dietary intake of fatty acids, even independent from health issues during pregnancy, the “availability of fatty acids in newborns correlate with later scores on behavioral screens” which included both emotional and behavioral neurological difficulties.

 


Ok so the bottom line?

Omega 3 fatty acids impact our brain’s function… throughout our entire lifetime.

If you do not regularly consume high quality, wild caught fish you may want to consider Omega 3 fatty acid supplementation to protect brain function.

 

For tons of additional, simple, holistic tips on how to protect your brain function as you age, I recorded a 20 minute long podcast for you, available on Spreaker right here.  Or, listen to it on iTunes right here.

Want to give omega 3 fatty acid supplements a try?

I have my very favorite, brain protective supplements listed for you right here, including the Omega 3 fatty acid supplement that I personally take:

 

 

To a healthy brain and healthy aging!

xoxo, Laura

Here’s Why I Left Conventional Medicine (I Spill It All In This Interview)

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Today I’m sharing an interview with you that I recently had with Kids Who Explore.  started by an amazing mama Adrianna Skori who resides in Alberta, Canada.  She created Kids Who Explore as a fabulous resource for parents all over the world who want to incorporate nature into their child’s life.

I highly recommend exploring her website!  There are lots of upcoming events, both locally and virtually, along with a blog and podcast that are both filled with inspirational ideas and tips to get your kids connecting with nature.

The company has the mission of “allowing nature to help raise our kids.”  That might be the world’s best tag line I’ve ever heard.  So when I was asked to be on the podcast, I’m like “hell yes.”  What could be better than 1) focusing on supporting our children’s health and 2) encouraging the use of nature to do so.

 

Me outside grounding with my own kids when they were little — I sorely miss those days!

 

The interview didn’t disappoint — Lauren and Cindy (the hosts) both asked phenomenal questions and covered so many amazing topics.  Even if you aren’t the parent of a young child (sadly I’m not either, my two are already in college and I miss them every day) you will find something interesting in this podcast, including:

  • Why I left conventional medicine (I can tell you the exact day, the exact minute)
  • How to get grounded outside in winter
  • How to stop treating your damn iPhone better than you treat your own body
  • Why you age and how to help reverse it
  • How to ground outside if you don’t have a backyard (I don’t either)
  • How to deal with ticks and tick bites
  • What surfaces outside are not actually grounding you
  • What grounding tools I would never ever use and why
  • What my secret favorite trip to take would be
  • … and so much more!

 

 

Click here to listen to the podcast  (there is also a fabulous quick overview of everything we talked about waiting for you there too, if you are short on time and/or prefer not to listen to podcasts.)

You can also click here to listen to this episode directly on Apple Podcasts.

I hope you enjoy this free resource filled with information that will motivate you to not only get grounded (and stay grounded this winter!) but to make sure you get your loved ones (children or not!) involved too.

Sent with much love,

xoxo, Laura

This Statistic Really Surprised Me About Fast Food (+ Quick Alternatives)

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I am always finding something interesting in the medical literature, but I have to say this one surprised even me.

A study, published by the National Center for Health Statistics, found that on any given day, over 1/3 of all adults in america aged 40 – 59 years old (37%) are consuming fast food.  One out of three!  That’s 85 million adults eating fast food on any given day.

And sadly, for younger Americans that number is even higher — almost half of Americans (45%) aged 20 – 45 years old are eating fast food on any given day.  One out of every two of us, every single day.

Wowza.

This makes me feel sad for hard working Americans who are so beyond stressed that they have little choice but to drive through fast food between jobs in order to have something to eat.

This makes me feel angry at corporate America, who lures consumers in on taste and does not give a crap about their long term health, all so a few folks at the top can be so wealthy it’s almost unfathomable.  Corporate America is tricking customers to trade in their health for convenience and taste.  They know that close to half of our country is eating this “food” that has poor nutritional content and they are laughing all the way to the bank.

This makes me feel completely defeated as a health care provider, because I know that the only way this will change is for there to be a complete restructuring of government programs to provide actual nutritional support to its citizens.  That will require legislative, structural & policy changes that prioritizes the health of it’s citizens (instead of health being a corporate venture) as well as dramatically raising wages so that everyone is able to have a decent quality of life… enough that it’s possible to slow down and prepare decent quality of food.

It also means that we need to figure out a way to make high quality food — like organic produce — much less expensive.

 

 

All of those thoughts were running through my mind as I read this study.

But one thing I wasn’t expecting is to find as I continued to read the study is that the percentage of folks who consume fast food actually increases with increasing family income.  Middle income families ate more fast food than lower income families, and higher income families ate the most fast food of all.  To me this suggests that saving time is the biggest reason we are choosing fast food.

And that’s not our fault, that is the fault of a system designed to capitalize on how hard we have to work and how little time we have for ourselves and our families that we would be willing to accept trading something that will save us a few minutes in exchange for poor health outcomes.

Damn.  After reading that study, I sat down to make a list of foods that are so quick and easy to prepare that many don’t even require cooking and absolutely all of them provide more nutrition for your body than a fast food meal does.

Here is what I have come up with so far.  I hope you will freely forward this to your friends, co-workers, and family, especially your grown children who are working so hard and need to have really easy options to can reach for — options that don’t take any more time to prepare than waiting in line at the drive up window.

 

Quick Substitutes For Fast Food:


 

  • yogurt with fruit — anyone can layer some yogurt, berries and granola to make a parfait ready to eat within minutes
  • nuts and nut butters — spread a dollop on veggies like carrot sticks & on fruits like apples for a protein and fiber rich snack or light meal
  • veggies or crackers with hummus
  • hard boiled egg — eat as is or slice and put on a piece of toast (this is my go-to dinner on long work days)
  • avocado toast — as simple as toasting a piece of toast and mashing half an avocado on top (add a drizzle of lemon juice, salt and pepper if you like)
  • smoothies — zero cooking, just have frozen fruits & veggies on hand and blend
  • soup — find some one pot recipes you like, throw ingredients together and you can eat this all week long
  • pizza — keep ingredients on hand to make yourself in 2 minutes flat: pre-made cauliflower crusts, some pizza sauce or just a sliced tomato, a sprinkling of cheese and any other veggie toppings you like, then bake.
  • tacos — if you keep a can of beans, some taco toppings like lettuce and shredded cheese, and possibly even some ground beef on hand you can make a taco dinner that combines healthy protein and fresh veggies for your family in the same 10 minutes you could be waiting in a drive through
  • wraps — likewise, even without cooking or heating anything up, if you can keep some wraps, veggies, cheeses, and/or meats that you like on hand, you are never more than 2 minutes away from a simple meal that is as easy as roll up and enjoy
  • baked oatmeal — bake this once a week and grab a scoop for breakfast every morning
  • grass fed burgers — it barely takes any more time to form a patty and cook it (or heat up a veggie alternative) than it does to wait in a drive through. Eat it with some cheese, or on a bun, or simply dip into a condiment of your choice
  • veggie frittata or omelet — this is the most ambitious of the entire list and it still literally only requires whisking a few eggs, folding in some veggies and/or cheese, and cooking it.    You can make a frittata either stovetop or baked and similar to the baked oatmeal — make it once and eat it all week

 

I hope these ideas are helpful.  If you find you still miss the lure of fast food, it’s 100% not your fault, that is what our government, our healthcare system, and our capitalistic advertising is hoping for.  But keep some simple ingredients on hand and you truly can eat something healthier — even cutting your fast food intake in half would make a noticeable difference to your health.

And if you find that you are eating because of emotional triggers, I want to share some  tips I’ve come up with for helping you overcome that as well.  Look over this list to see if you can identify which emotional eating pattern describes you best and get some tips on working with your eating patterns in a healthier way:

 


 

 

  • FOOD IS SECURITY:

For some folks, food represents safety and security.  

So when they are not eating, deep fears of safety and panic may arise.

There may be worries about food scarcity and needing to know when and what your next meal will be.

If you notice you overeat, it may be an attempt to feel secure and reassured that all is well. You may crave comfort foods such as casseroles and home cooking and baked goods, or foods that remind you of childhood.

The solution: focus on portion sizes &/or reach for high fiber foods.

If you tend to eat in this way, it is perfectly reasonable to feed your body foods that comfort it, but the goal is to have reasonable portion sizes. 

Another way to provide comfort and a deep contentment to security-type eaters is to include lots and lots and lots of fiber, so that you feel full, satiated, safe and grounded for longer.

 


 

 

  • FOOD IS PLEASURE:

For some folks, food isn’t just about the nutrition, food is about the entire experience… the smell, the feel, the texture, the flavor, the delight in chewing it.

Food is pleasurable and even sensual. 

If this is your style of eating, you may find you are eating because you want the feel of food in your mouth, not because you are hungry.

You may also find a love/hate relationship with food… often pleasure-seeking eaters have Irritable Bowel Syndrome (IBS) or lactose intolerance or celiac disease and need to find a balance between the foods they love and the foods their body hates.

The solution: focus on pleasurable drinks you enjoy &/or consider chewing gum.

One great idea for pleasure eaters is to enjoy drinking (coffees, teas, water, fresh squeezed juices…) or chewing gum throughout the day to experience that sensual pleasure of having sensations in the mouth without necessarily reaching for food.

 


 

 

  • FOOD IS POWER:

For some folks, eating food is an issue of control or power.

These control-based eaters are the ones most likely to try to strictly monitor what they eat and submit to horrible restrictive diets that they absolutely hate!  

Healthy eating is not about what you restrict but rather what you eat.

So for people who see food as power, diets are particularly offensive because restricting food intake feels like a loss of power or a loss of control… two things these types of eaters hate!

The solution: pick easily digestible foods &/or develop a grazing habit (eating smaller quantities more often.)

One great idea for control-based eaters is to drop the diets and instead focus on choosing easily digestible foods like soups and pureed foods that are easier on your digestive organs (liver, pancreas, stomach) and eating frequent, smaller meals, grazing all throughout the day instead of a few large meals.

Focusing on high quality foods and eating them more often, instead of restricting quantity, tends to be kinder than dieting and allows your body to feel healthier.

 


 

 

  • FOOD IS LOVE:

Some folks enjoy food that releases endorphins and provides a rush, similar to falling in love.

Any of my blog readers who know how often I blog about eating chocolate will recognize… yep, I’m this type of eater. 

Romantic foods like oysters, red wine, chocolate… it’s not so much that these eaters care about food, they care about the way the food makes them feel.

Dieting feels atrocious for love-seeking eaters and restricting food is equivalent to being dumped by a lover. 

The solution: eat with others &/or make your place setting beautiful.

One great idea for love-seeking eaters is to focus on enjoying the people you are eating with more than the food — if possible, avoid eating alone (which typically leads to over-eating) and instead really focus on making eye contact with the people you are enjoying a meal with, the conversation.

This will allow you to enjoy what foods you do eat — for example, appreciating a lovely glass of wine and a small piece of dark chocolate instead of three plates full of food you do not actually love or even enjoy.

Or, focus just as much on creating a lovely place to eat as you do what foods you are eating.  Add a fresh flower to your kitchen table, bring your lunch outside to eat in sunshine the middle of a work day, or browse thrift stores for beautiful, vintage glasses and plates to mix and match, or hand sew some beautiful cloth napkins to use as a treat.

 


 

 

  • FOOD IS JOY:

Some people just love to enjoy a wide variety of foods and this is one of their wonderful strengths with eating. 

My son is a joy-based eater and he is amazing at trying foods most children wouldn’t even think of… exotic foods, spicy foods, unusual vegetables that kids traditionally hate.

He is open to trying it all and gets so excited as he watches me prepare an interesting meal from scratch. 

Because joyful eaters are so open to food, dieting or any type of food restriction at all feels like a huge loss and may even bring deep sorrow. 

The solution: increase food variety &/or make meals from scratch.

My favorite recommendation for joy-based eaters is to focus on trying new and unusual foods to satisfy their cravings, instead of over-eating a large quantity of boring foods. 

Keep a stash of different spices, hot sauces and healthy seasonings to make each bite taste exciting and invigorating instead of needing larger portions to bring joy. 

Joy eaters also tend to actually enjoy preparing food, so if you are a joy eater build time into your day to focus on trying new recipes, browsing new cookbooks, and preparing healthy meals from scratch.

Joy-based eaters can feel guilty that food brings them joy — but I say this is a strength!  Food brings joy!  So choose your food selection based on how much joy it brings you and do not waste your time (or calories) on food that does not bring joy.

 


 

 

  • FOOD IS ENERGY:

People that eat for energy may need lots more fats and more protein than other eaters.

These people have so much energy output that each bite needs to be calorie dense and their body knows this.

Although they get the message to feel bad about eating fats and eating dense protein (after all, eating a light salad seems so much more social acceptable) this leaves them feeling depleted and desperate for a pick-me-up later.

They may even feel a sense of shame about eating something that their vegetarian friend (who is not an energy-eater) would not touch.

The solution: focus on protein and fat rich foods.

Instead of feeling guilty, energy eaters need to know that they are honoring their bodies by feeding their brain lots of healthy fats (organic whole fat dairy/butter/yogurt or coconut, avocado, fish oil…) and protein (organic, ethically produced meats, organic eggs,  organic nuts and nut butters.).

My daughter is an energy eater, and I can honestly say that she is one of the healthiest people I know.  Glowing skin.  Gorgeous hair.  Beautiful radiant soul. 

People who are energy eaters need to feel good about their intuitive food choices that make them crave protein.

Not everyone can feel their best on a strictly vegetarian diet, so please be non-judgmental towards yourself or your friends who need to eat ethically sourced meat routinely.

 


 

 

  • FOOD IS OPTIONAL:

Does this sounds familiar: forgetting to eat, not making the time to eat, feeling dizzy because you skipped lunch, reaching for a quick snack and then getting right back to work, forgetting to hydrate? 

Some folks find it easy to ignore their bodies needs or lose track of time. 

While sporadic eaters are usually not so bothered by going on a diet, the danger here is that they often don’t take the time to eat healthily so that when they do eat, they are ravenous and don’t make smart food choices, or they don’t even get the needed nutritional building blocks at all.

The solution: schedule meals & drink water often.

The best thing these eaters can do is to schedule in their eating so that they eat at regular intervals, stay hydrated, and make great food choices… instead of not eating all day long and then binging in a drive through on the way home.

Another great tip is to carry water with you at all times, so that even if they you not taking the time to properly eat, you stay well hydrated. 

This goes for everyone, but to sporadic eaters most of all.

 


 

 


 

 

Want to read more free articles I’ve written for you about eating & food?  I’ve got you.  Click on any of these below to be taken directly to that healing article:

 

 

I hope this article has been helpful in some way.

If it helps you replace just one meal a week, from fast food to food made at home, then I will feel really really happy.

xoxox, Laura

 

The Party Foods I Reach For Most To Stay As Healthy As Possible During The Holidays

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Well this weekend brings Halloween, which means that the very next day we are going to be hearing holiday music 24/7 with a very quick slide towards Thanksgiving and many other holiday events.  And as uplifting as holidays can be, they are also incredibly stressful and emotional.

Holiday stress isn’t just stress over picking out the perfect gift, or traveling in the midst of a (hopefully resolving) pandemic, or balancing social commitments. Most people report that being surrounded by rich holiday foods, alcohol, impulse eating, and weight gain during the holiday season adds a significant amount of stress as well.

So well before the holiday season gets underway — a season that generally starts with Halloween candy binges and doesn’t end until after we ring in 2022 — I wanted to give you a few tips on how to navigate this tricky but wonderful time of comfort food, decadent desserts, and celebratory toasts.

 

If there was ever a time that people worry about their weight, it’s during the holidays.

 

So if you want to stick with foods that are healthy for your body… or, at the very least, you don’t want to undo all of the benefit you’ve gotten from the grounding, the fresh air, the decent sleep and good supplements you take, here are the party foods to look for.

You are almost guaranteed to find at least one of these four treats at any holiday party.

 

My 5 Favorite Party Foods:

 


 

1)  Chocolate!

 

Shown to support heart and brain health, women who consume chocolate on a regular basis actually have a lower body mass index then those who don’t!

 


 

 

2)  Caffeinated coffee or tea

 

Warding off dementia, Alzheimers and depression, even decreasing your risk for developing diabetes… a warm cup of coffee or tea is the perfect way to indulge at a party, guilt free, especially if you can skip the sugar and whipped cream.

 


 

 

3)  Berries

 

Super-powered antioxidants that decrease inflammation throughout your body, enjoy the fresh fruit party platter!  Best dessert yet?

Snag that chocolate covered strawberry and enjoy every single luscious bite… combining #1 with #3 on this list!

 


 

4)  Nuts

 

Medically proven to lower heart disease risk and boosting energy without causing any weight gain, find the nut bowl and dig in!

 


 

 

5)  Deviled Eggs

 

I saved the best for last. My favorite party food of all time is deviled eggs.  I truly believe in eating eggs regularly… the protein and healthy fats are second-to-none.

Although traditional recipes for deviled eggs double their calorie content, it’s still so much less calorie dense (at about 160 calories per deviled egg) than almost anything else that you can find at a holiday dinner.  And the protein is sure to keep you much more full and decrease your desire to fill your stomach with empty carbs and inflammation-inducing sugar.

If you are truly concerned about keeping calorie counts low, you can always offer to be the one to bring deviled eggs to the party!

Using this recipe for a skinny deviled egg (which uses only some of the yolks and substitutes in greek yogurt instead of mayo) each deviled egg is only 37 calories and has 3.8 grams of satisfying, delicious protein!

 


 

 

 

But what if is the holiday drinks that are stressing you out?

 

It is possible to buffer your liver — at least a little — during your next holiday toast.

Drinking wine occasionally has enjoyed mixed health reviews — with some studies reporting cognitive benefits from wine (although for those you can simply take resveratrol supplements, which I highly recommend) but many more concerning studies reporting that alcohol increases cancer risk and decreases life span, well outweighing the benefits in my opinion.

And because holiday parties typically mean a lot of driving out and about to attend these parties, my first recommendation is just not to drink at all!

 

 

 

But if you are going to toast the holidays with a drink or two… and you have a safe ride with a designated driver lined up… there are supplements that may help that drink be less toxic to your dear old liver.

Plus, we can’t ignore that even if the recommendation is not to drink at all, there are 140 millions folks (in America alone!) that regularly drink and about 16 million of them have an alcohol abuse disorder.

So instead of ignoring a huge population of folks that need health support, I share this information in an effort to help their body stay as healthy as possible while they seek the help and support they need to stop drinking.

Not providing support for folks who drink is like not providing birth control for those who are sexually active.  It’s irresponsible to insist the only option available is total abstinence.

So let’s start with the basics:

Alcohol is metabolized into acetaldehyde by your liver.

If acetaldehyde sounds familiar, you might be be thinking of it’s cousin, the more well known autopsy chemical:

formaldehyde.

 

Yep, they are related, and just like formaldehyde is well known to pickle human tissue, acetaldehyde isn’t very gentle on your liver or body either.

Both are harsh chemicals known to cause cancer.

If you are drinking one drink an hour or more, you can expect to feel cumulative effects of acetaldehyde build up as your body can’t metabolize the acetaldehyde quickly enough: heart racing, pounding, nausea, dehydration, dizziness.

You might call that feeling buzzed or tipsy, but what that really is is the beginning of acetaldehyde poisoning.

 

How can we protect ourselves from this dangerous metabolite?

 

Our body can use n-acetyl-l-cysteine (NAC) + thiamine (B1) to protect against the acetaldehyde effects until our liver can further break the acetaldehyde down into carbon dioxide and water.

You can also add on Vitamin C to help keep the l-cysteine activated and working more efficiently as well.

A combination of l-cycsteine, thiamine and vit C (NAC + B1 + Vit C) taken before you start drinking, may help block the toxic effects of the acetaldehyde can help your body recover more easily from those holiday gatherings.

There was a very encouraging animal study that showed l-cysteine and thiamine was protective and prolonged the life of rodents who were fed toxic doses of acetaldehyde.

Only 10% of animals initially survived a large dose acetaldehyde challenge without supplementation, but 100% initially survived with L-cysteine + thiamine on board!  A 100% survival rate in the face of toxic aldehyde poisoning is quite incredible.

Of course, no pharmaceutical company out there has poured money into researching how to reduce harm in humans from alcohol… so there are no large human medical studies to back this up.  Because these supplements are safe, cheap, and readily available, pharmaceutical companies know they are unlikely to make a huge profit from pour large amounts of funding into examining how these vitamins might help us preserve and protect our health.

But on the upside, exactly because they are safe and inexpensive and readily available, this means you have easy access to these supportive healing supplements too.  Woot!  But be sure to stick with very high quality supplements made in fantastic, reputable pharmacy grade nutraceutical facilities.

To help, I have a Party Detox Protocol waiting for you right here in my trusty online dispensary (along with other protocols like Gut Healing Protocol and Immune Boosting Protocol) so that you can be sure you have pharmacy grade, super pure quality supplements on hand to support your body if you do decide to drink this holiday season.

 

 

 

 

All in all, taking L-cysteine (NAC), thiamine (B1) and Vitamin C before drinking might help spare your body from some portion of the the ill effects of the toxic acetaldehyde.

These supplements are not a recommendation to make drinking safe… rather to make drinking less toxic.

Remember, no supplement can make drinking safe. And no supplement can make drinking and driving the slightest bit safe… or morally correct… or legal.

If you are going to drink… don’t drive.  Ever.

 


 

To your resilient, natural health!

xoxox, Laura

How To Hear Your Body Tell You What It Needs

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Every single one of us gets a constant stream of information coming to us from a deep, internally knowing of what is best for us in any moment of time — call it a gut hunch, call it a “felt sense,’ call it your inner truth, call it your intuition… whatever you call it, you can learn how to drop your awareness out of your monkey mind and into a deeper awareness that resides in your body.

Our bodies are always speaking to us about what is going on inside of us, and all we need to do is listen.  I meet so many people who don’t feel that they are getting any type of guidance from their body, but they are…. we all are. Today I’m going to help you figure out where in your body you get your information and help you figure out how to use that information to navigate decision making, so that the decisions you make are in deep alignment with you.  Not just aligning with your mental thoughts, on a mind level, but on a deeply rooted mind, body and soul level.

Here is how you connect to your inner guidance system.  First you figure out what part of your body speaks to you most clearly.  Then you drop your awareness to that area of the body and you ask yes/no questions, to see how the body responds.  It will tell you clearly what path is most aligned with your highest good.

We each have at least one intuitive center that we can lean on to get deeper knowings about our health, about how to  navigate relationships, or how to develop a soul career… in fact, there is no area of life where intuitive understanding can’t support us!

Today, let me walk you through how to figure out which way that intuitive information reaches you most easily.

Let’s figure out where your awareness lives!

 


 

First, get comfortable.

 

Sit or lay down.

Take a big deep breath in, and release it slowly.

Enter a place where you are neutral and not forcing any particular outcome at all.

You are relaxing into being a receptor, just receiving.

So this means:

  • you do not have to create any feelings
  • you don’t have to force any response
  • you do not have to come up with any answers
  • you don’t have to picture anything in your mind

Your job is only to be an active listener and feel in your body if you get a positive response at any time while connecting to these intuitive centers.

 

Now we will run through all the different ways your body can speak to you:

 


 

 

 

1.  Kinesthetic Intuition:  A Knowing In Your Bones

 

To see if you get intuitions on a kinesthetic level, first drop your awareness all the way down your spine.

Feel the connection you have with the floor underneath of you — how it is holding you up… supporting you.

Bring your awareness down to the base of your spine.  If you are sitting down, then feel down your back right into the area that you are sitting on.  If you are laying down, feel the lower most portion of your spine, right at the base of your glut muscles.

As you bring awareness to this portion of your body, ask yourself this:

  • Do you tend to get a knowing deep down in your bones?
  • Do you make decisions based on something indescribable all the way down to your core?
  • Do you ever use the phrase “I knew it in my bones.”
  • Do you ever get a feeling of deep comfort when making a decision?
  • Do you ever feel like sometimes your body moves itself when making decisions — like you are able to just watch it play out, knowing your body automatically makes the decision for you and moves when the time is right.

If this is how you tend to know when to say *YES* to a decision, then you are likely to be a grounded, rooted kinesthetic intuitive.

To access your natural intuitive abilities, you can focus on doing a body scan when making decisions or asking intuitive questions.  How your body responds: if you feel an itch, if you feel pain, if you feel your body tense up, if you feel your body relax, if you feel comfort or if you feel anxious after you ask yourself a question, a body scan is your go to tool for easily accessible intuitive information.

 

Follow your feelings of comfort:

 

My advice for a kinesthetic intuitive is to make a decision based on which choice provides you with a deep seated level of comfort during your body scan…  that will be your most true *YES*.

 

 


 

2.  Movement Based Intuition: Creative Expression

 

To find out if you get your best knowings based off of a creative movement, move your awareness up to your lower abdomen, just below your belly button.

As you bring awareness to this portion of your body, ask yourself this:

  • Do you tend to get intuitive information flowing to you while you are creating?
  • Do you find that doodling, or painting, or drawing, or sewing or cooking or gardening or doing any creative hobby is when your best answers and solutions arise?
  • Do you find that sex or focusing on physical pleasure allows creative solutions to flow more easily?
  • Do you find that after a massage or love making that you are able to open up to creative solutions?
  • Do you find that when you are creating music or art or working on another hobby, time stands still?
  • Do you tend to follow your pleasure to know when to say yes to an opportunity?

If creativity or pleasure is the strongest intuitive guidepost for you, then you are also likely a kinesthetic intuitive, — similar to the grounded kinesthetic above — but this is a more action oriented intuitive, one that needs to be doing something physical in order to allow the intuitions free range to flow.

For these types of creative or sensual kinesthetic intuitives, it is imperative that they get body work and allow for open ended, non-goal oriented expression.

Expressing themselves without an end point (so painting freely, not because you are hired to create a painting for a customer; or writing freely, not because you are creating copy for your website, etc…) is how these kinesthetic intuitives allow the answers to rise up from within.

So, knowing this, when trying to access intuitive information these types of intuitives often get great success when asking a question and then getting active — taking a hot sensual bath, receiving a massage, doodling on a sketch pad.

 

Take a temperature reading:

 

My advice for a sensory kinesthetic is to ask yourself: “does the decision make you feel warmer or cooler?

Visualizing a thermometer and watching how it goes up or down depending on your different choices and options, or simply feeling if your own body gets warmer or cooler in response to asking intuitive questions, can tell you everything you need to know about your best path.  Going with the choice that brings you a feeling of warmth, or a deep seated feeling of pleasure, is your best *YES*.

 

 


 

 

3.  Gut Intuitives: Follw Your Gut Hunches

 

To find out if a gut hunch or gut knowing is your clearest intuitive center, move your awareness up to your solar plexus.  This awareness center is in your upper abdomen, between your belly button and rib cage.

As you bring your awareness to this portion of your body, ask yourself this:

  • Do you ever get a strong gut knowing?
  • Do you know when to make a decision based on how it feels to you in your stomach?
  • Do you feel a sense of freedom or empowerment when you know you have made the *right* choice?
  • Do you get spontaneous answers and solutions best if you are exercising or totally enveloped in a task?
  • Do you prefer to take action — any action — instead of doing nothing when facing a choice?
  • Do you feel relief after making a decision, and would you rather make any decision than no decision at all?

 

If you know that you hit a home run when making a decision because you immediately feel in your gut that it’s the right call, then your type of intuition is through getting direct information into your solar plexus core.

It’s great to know if this is your intuitive type because those that receive gut knowings can work with this type of incoming information to go with their first, initial impression.

The gut response — quick, quiet, sure, immediate, direct knowledge — is direct intuitive information. Gut intuitives should not deliberate or wait or weigh the pros and cons or over think decisions.  Gut intuitives get a distinct first impression that aligns them with their inner knowings immediately. Waiting for more hits, second guessing the first gut response, letting the mind come in and overthink things, or dismissing the initial reaction and waiting for something bigger to come in can obscure intuitive information for these types.

Gut intuitives can work with their unique intuition flow by recognizing that the initial response is the most accurate, and they can carry a journal around to immediately jot down first impressions or desires, so that this direct intuitive information is not lost later on when second guessing or deliberating the decision.

Go with a feeling of expansion:

 

My advice for gut intuitive is to bring their awareness down to their solar plexus whenever faced with a decision, and feel whether there is an expansion (a yes) or a constriction (a no) in the solar plexus when asking for intuitive guidance.  Making a decision based on the choice that provides you with a deep seated feeling of expansion, power, or freedom is your most accurate *YES*.

 

 


 

4.  Emotional Intuitives: Heart Centered Alignment

 

To find out if your strongest intuitive center is your heart, move your awareness up to the center of your chest.

As you bring your awareness to this portion of your body, as yourself this:

  • Do you make most of your decisions based on emotion?
  • Do you feel like you’ve made all of the best decisions of your life based on it’s pull on your heart?
  • Do you feel that you can sense other peoples emotions, even when they are not physically present in front of you?
  • Do you feel so connected to others that you feel markedly drained or highly invigorated by spending time with them?
  • Can you have tears spring to your eyes simply by witnessing other people’s emotions?
  • Do you feel in your heart when you know exactly what you need to do?

 

If so, you are an emotional intuitive.

If intuitions come to you most easily through your heart energy center, then you can use your emotional guidance scale to make intuitive decisions. You can feel in your heart when you align, or do not align, with a particular decision. You can often sense a feeling of fullness in your chest or a lifted vibration when an option is intuitively right, and you can sense a heaviness or a subdued vibration when an option is not in your highest alignment.

Emotional intuitives can often feel the emotions of others, which sometimes helps in intuitive decision making because you can be privy to information that other people are trying to conceal.  Often emotional intuitives just *know* when other people are lying.

 

Visualize a heart connection:

 

My advice for helping emotional intuitive make decisions is to imagine an energetic cord leading from your heart to each particular decision, and follow the one that makes the strongest and most positive connection. Visualizing a heart centered connection is a fabulous tool for emotional intuitives to use when trying to obtain the clearest intuitive picture.  Which cord feels the strongest?  Which is the least knotted or tangled?  Which cord is shining the brightest?  Making a decision based on the choice that provides you with a deep seated feeling of love, energetic strength, and connection  is your most accurate *YES*.

 

 


 

5.  Inner Voice Intuitives: Guidance From Your Inner Truth

To find out if you get your clearest intuitions through your inner voice, move your awareness up to the center of your neck, in your throat.

As you bring your awareness to this portion of your body, ask yourself this:

  • Do you ever use talking or journalling to make big decisions?
  • Do you ever use singing to de-stress or to amp up your energy before tackling a big task?
  • Do you hum or whistle a lot?
  • Do you like to make a list of pros and cons, do you like to talk big decisions through, do you prefer to bounce your ideas off of others?
  • Do you feel like you get your best and most clear *YES* by talking out loud about your options and as you speak about each option, the decision becomes clear?

 

If journalling and using the written word or speaking out loud to hear your inner voice helps you to get that intuitive hit of clarity, then you are likely adept at connecting to your inner voice to get intuitive information.

For people who connect most easily with their inner truth through the use of vocal or written expression, it helps to simply get your mind out of the way and let the words arise in a free flow format — whether by talking out loud or stream-of-conscious writing.  If you have this as your most easily accessible form of intuition, it might help you to begin each day writing a page or two uncensored in a journal, or ending the day this way. It might also help for you to talk out loud to yourself when making big decisions, instead of quietly thinking.

 

Speak it until you *know* it:

 

My advice for inner truth intuitive is to go outside for a walk or get into your car and go on a drive — talking out loud the entire way — when making decisions.  Other techniques that can help are to use chanting, humming, singing and even simply whistling to help intuitive information flow through through your throat to pick up on words or sounds that resonate with your inner truth.  Making a decision based on the choice that provides you with a deep seated feeling of truth — what feels true for you, right now, in this moment… that is your most accurate *YES*.

 

 


 

6.   Sensory Intuitives: Messages From your Minds Eye

To find out if you visualize or “hear” intuitive information best, move your awareness up to your mind’s eye, in the center of your forehead.  Close your eyes for this one if you do not already have them closed.  This is nothing to do with what you are actually seeing thorough your eyes and everything to do with what images or words are floating up in your minds eye.

As you bring your awareness to your mind’s eye, ask yourself this:

  • Do you ever get sudden pictures or images that seemingly come out of nowhere?
  • Do you have a little voice in your head that allows you to make quick decisions (like which street to take when you are driving or to wake up at a certain time in the morning)?
  • Do you ever see energy around others?
  • Do you ever get distinct impressions or visions in your mind’s eye?
  • Have you always been thought of as having an *active imagination* as a child?
  • Do you get mental images that are seemingly co-incidental to reality — for example, you think of someone and then they call you later that day?

 

This is the most traditional way that intuitive information comes in… yet most of us filter out this information automatically, without even realizing we are filtering it out.  I actually think we all get intuitive information in this way, but we discard it before it comes into our awareness.  But if you are a visual or auditory intuitive, you are still open to getting this information without filtering it out!  Go you!  This is awesome.

Keep a journal and record all messages and visualizations as they come, before your analytical mind erases them for you.  Make sure to express gratitude for these intuitions and to not discount them.  Receive them and acknowledge them… acknowledging and recording the intuitive information you get is the best way to keep strengthening your gift.

 

Watch Thoughts Like Watching Clouds:

 

Let your mind bring up any image, words, sounds or songs it likes as you ponder a decision you are making… not attaching too much to any one image or voice but watching them all float in and out as if watching clouds blow by.  Acknowledge all incoming sensory information, in the form of visuals that pop into your awareness, or songs that play in your mind, or words or voices that speak to you.

Practice letting them come and go freely.

You will know when a visualization is important to listen to.  Very often you can actually hear or *feel* a resounding YES when you are hitting on the best choice for you.  Making a decision based the choice that gives you a deep seated feeling of wisdom and alignment is your most accurate *YES*.

 


 

7.  Unity Intuitives: Aligning With The Big Picture

 

To find out if you receive intuitive information best from a spiritual source, outside of your body, move your awareness up to your crown, slightly above your head.

As you bring your awareness to this area, ask yourself:

  • Do you get your best intuitive information through dreams?
  • Do you have vivid dreams, instructive dreams, dreams where you receive information or dreams where you get to speak to loved ones who have passed?
  • Do you wake up knowing what to do better than when you went to sleep the night before?
  • Do you feel like one of the best things you can do when facing an important decision is to sleep on it?
  • Do you find more clarity after taking a quick cat nap?
  • Do you enjoy mediation?
  • Do you feel comfortable in silence?
  • Do you often prefer to take a break and leave a stressful environment than stay in the struggle of it?

 

These intuitive types can be the opposite of the gut intuitives — instead of acting on that very first gut feeling they have, often they need to take the time to let a day or two pass before making a big decision. Sleep allows for information to integrate and process, and for intuitives that allow divine information to come in when the brain is most receptive and relaxed can be their smartest intuitive move.

These types of intuitives should absolutely have a dream journal by their bedside and should get into the habit of recording feelings, thoughts, words, images and sensations that they have while they are still in that open hypnagogic state, before becoming fully alert.  While in the hypnagogic state, your intuition can access information that is closed to it when the mind returns to it’s daytime state.

Another great tool for these types of intuitives is to work with meditation, as deep meditative states induce the same type of brain frequencies that deep sleep induces. Even deeply relaxing yoga states can create this type of open brain function, and grounding (touching the earth directly) can help enhance this as well, particularly when you sleep, it will prolong the amount of time you are in that deep open restorative sleep state.

The core of the earth, the mind in restorative sleep, and the mind in a deep meditative state all resonate at the same frequency (the Schumann frequency) and you can use your ability to receive intuitive information while in that open frequency by utilizing all three modalities to make decisions: sleep, meditation, and earthing.

 

Let Your Body’s Edges Inform You:

 

Feel the outer boundaries of your body.  Feel the space around you and try to notice how connected you are to the air and energy around you, or not.  Visualize energy tendrils, or sensors, or little sensory hairs feeling into the space around you.  As you bring different choices or decisions to mind, see how this changes how connected you feel to the energy around you.

The right answer will make you feel fully enmeshed in the fabric of the universe.  You may feel your body’s boundaries soften, relax or expand, you may see your energy tendrils become interwoven into the air around you.  Your sense of separateness may lessen and you may feel more connected to the bigger picture when you are making the right choice for you.  Making a decision based on the choice that provides you with a deep seated feeling of unity is your most accurate *YES*.

 


 

As an intuitive physician, I’ve learned a few things about how the body speaks to us, and how we can use our physical bodies as an informant, letting us know when we are on the right path and when we are veering off of it.  So I wrote an online class and I run it once a year.  And it literally starts today.

Expand Your Intuition Class

 

Class includes two custom Q&A sessions, where I personally answer any questions you have on opening your intuition.

I would so love to see you there and connect with you, supporting your inner knowings and helping you get practice using intuition in your daily life.

This class is a *must* for all empaths who find their energy affected or drained by others.  I’ll teach you how to become more resilient and strong by tapping into your intuitive gifts, instead of depleted or drained by others.

 

Click over here to find out more & to hop into class — it’s not too late!

 

 

No matter which way you resonated with receiving intuitive info as you read through this list, you absolutely can use your body to feel your way to your best decision making.

Whether that’s for your health or any other decisions in your life (big or small….) get used to dropping your awareness into your body and feeling your way towards an answer.

xoxoxo, Laura

 

How To Stick With Your Long Term Health Goals, Even When It Sucks

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I just finished with a wonderful medical conference in which I had the pleasure of hearing Dr. Terry Wahls speak.

She so impressive, with the amount of medical experience, knowledge and wisdom she possesses… particularly in the field of autoimmune disorders and how diet impacts our body’s health.  Visit her website here if you are interested in learning more about that.

That’s not what I loved most, however.  The part I loved most was when she talked about helping patients get clear on why they even want to do the work of healing in the first place.

She walked us through how to help patients become really clear on why they are willing to work for their health, because that same motivation will get them through sticking with their healing plan even when discomfort arrises.

Even when cravings hit, or physical therapy is hard, or addictive urges arise. Almost all healing plans — from diet modifications to exercise goals to more dramatic things like recovering from surgery or completing rehab… almost all depend on your ability to stick with the plan even when it gets uncomfortable.

Knowing why you want to do the healing work is exactly the reminder you need to stick with it even when it gets hard.

If you find yourself not following through on your health goals — whether you start and then stop different diets, or pledge to go to the gym and then quit, or if you’d like to be more diligent about grounding daily but never can seem to find the time, or you are having trouble breaking your addiction to your smart phone and find yourself checking social media so much more often then you really have time for… this advice will help you.

I loved it so much I made a video about it for you right here.  I hope you enjoy it as much as I did:

 

 

 

 

 

 

Now that you have clarity on why you want to do the healing work, maybe you are facing difficult health related decisions that you are going to have to make.

I’ve got you here too… I recently created a video walking you through how to get clarity when making tough decisions.

If you enjoyed the video above, you might enjoy this one too:

 

 

 

 

 

I created a free printable worksheet for you too, that will help walk you through the steps to making the decision that feels most aligned with your unique goals and your unique situation.

Simply print it out and then click the 9 minute video above and I will personally talk you through filling it out.

 

 

If you love the worksheet, feel free to save it as a file on your computer to use whenever you like, forever more.  Print out as many copies as you want, whenever you want.  Or bookmark this blog post and I’ll keep this link active on my website indefinitely.

I guarantee if you run through this exercise just one time with me today, you will remember it forever.  And in the future, you’ll be able run through the acronym in just seconds, without ever writing a single thing down.

Of course, please share it with any loved ones who are making difficult decisions too — we could all use a little more support these days.

Clarity, ease, a sense of relief, a meaningful choice and an actionable health plan that actually excites you, instead terrifies you…  that is my goal in sharing both of these healing videos with you today.  I hope they were helpful!

Created for you, with love, from me.

xoxox, Laura