Be Healthy

If we knew then, what we know now… how would life be different ?
My list of advice to my younger self is so long… I am thankful for the growth I’ve achieved in almost 57 years. (Some lessons took an extra long time 🤪) It’s easy to have regrets - the key is to be gentle with yourself and just be proud of where you are.. right this moment. When we know better we do better . It’s as simple as that. Life is a continual journey of lessons. For sure there will be lots of mistakes … but there will also be growth ! As long as we keep learning .

Love those Starbuck’s egg bites but don’t want all the additives and price tag?
Here is a healthier / cheaper swap!

So easy to make!

Preheat oven to 350*F

Grease a 12 cup silicone muffin pan (silicone is much easier to remove the egg bites from)

Finely dice add ins to your egg bites - for eg I used ham, green onion, red pepper and shredded cheese. You can use any vegetable or type of cheese - there are so many options.

Place a tablespoon of add in’s in each cup.

In a blender - combine the following:

7 large eggs, 1 cup of cottage cheese, salt and pepper to taste. Optional to add 1/4 tsp garlic and onion powder. Blend well, until a smooth consistency.

Divide egg mixture evenly amongst 12 muffin cups.

Place silicone muffin pan onto a cookie sheet - and place on middle rack of pre heated oven. Place a tray of water on bottom rack to add humidity to baking process.

Bake for 20 mins, or until a knife inserted comes out clean. (I found I had to bake mine 28 mins)

Enjoy!

On any health / healing journey there can be many ups and downs and a dance of “two steps forward, one step back”

What we tend to forget and easily get discouraged by - it’s not so much the destination but the journey ! We focus on end result and become discouraged because we aren’t there yet.

When in fact - we are probably doing better than we think - as long as we are trying !

Give yourself some gentle grace and love today!

💕What relationships are draining you ?💕

We all have someone...that person that demands a lot...our time, our attention, our energy.

Interactions leave us drained , stressed, exhausted, annoyed, regretting.😫

Maybe they are your parent, spouse, child, sibling, friend, employer, neighbour.

Are they asking too much...or are we giving too much?

Are you setting healthy boundaries in all your relationships?

Are you considering your self, your time, your energy when interacting with these people or agreeing to their requests?

If you are an empath like me....it’s particularly hard to protect your energy.

We are all energy...some are light , and others are heavy.

Take note of how you feel after spending time with people. This will help you assess if this relationship serves you well.

You are the CEO of your life...some people need to be hired, some need to be fired.

You also need to look at your role in these relationships. Are you standing tall and firm in honoring yourself and your needs?

Are you teaching others how to treat you by clearly communicating healthy boundaries and sticking to them?

We tend to love to blame others for our problems, when we need to first look within to see if we are adding to or creating that problem. Chances our its our thoughts and actions or lack of action and boundary setting that is to blame.

If after setting these boundaries the issues persist and your requests are not respected, then maybe its time to let that person go, or drastically limit the time spent with them.🤷🏻‍♀️

Psychologically, ghosting is often less about the person being left behind and more about the person walking away. Difficult conversations activate discomfort, guilt, shame, fear of conflict, or fear of being perceived as the “bad person.” Rather than tolerating those uncomfortable emotions, some people choose avoidance. In the short term, avoidance provides relief. In the long term, however, it reinforces emotional immaturity by teaching the brain that discomfort should be escaped rather than worked through.

Healthy relationships require what psychologists call mentalization—the ability to recognize that another person has thoughts, feelings, and intentions separate from our own. When we ghost or quietly nurture resentment, we deny someone the opportunity to understand our perspective, repair the relationship, or even correct a misunderstanding. We assume our interpretation is the complete story, when in reality human interactions are filtered through personal histories, insecurities, attachment styles, and cognitive biases.

One of the hallmarks of emotional intelligence is the capacity to regulate our emotions without avoiding them. It means being able to say, “When this happened, I felt hurt,” instead of expecting others to read our minds or punishing them with silence. Communication isn’t merely about expressing frustration—it’s an act of respect. It acknowledges another person’s humanity and gives both people the opportunity to leave the conversation with greater understanding, whether or not they ultimately agree.

Ironically, the strongest relationships are not those without conflict. They are the ones where conflict becomes a pathway to deeper trust because both people are willing to lean into discomfort with honesty, curiosity, and compassion. Silence may feel easier in the moment, but courage is found in conversation. Growth has always lived on the other side of difficult dialogue.

Stop trying to be someone else / be better etc…
“I exist as I am… that is enough !”
It’s amazing the opportunities and healing that opens up when you learn to love and accept yourself right now- exactly as you are ! 💕
Life isn’t perfect - people aren’t perfect- you are imperfectly perfect!
It all starts with you!
Imagine how your body and soul will celebrate once you just let go and accept that you are, and have always been ENOUGH. Everyone just wants to be loved and validated. Make sure you are doing that with yourself first !

Where do I start?
It’s too hard!
There’s too much to do!
I can’t!
It’s overwhelming!
I’m lost!
It’s too late!
There’s no hope!
I’m too sick!

🛑 STOP ✋🏻

You have to start somewhere....it doesn’t have to be all or nothing....takes some baby steps....the important part is ...just START to take charge of your health and wellness TODAY!

“Shinrin-yoku”, is the Japanese mindfulness practice also known as “forest bathing”.
Scientific studies have shown the practice of sitting, or walking slowly in a forest has incredible health benefits such as reducing cortisol, lowering blood pressure, boosting immune system, improving sleep, enhancing cognitive function and lifting your mood.
Trees release phytoncides to protect themselves from insects and rot - however these same airborne oils stimulate the activity and production of your “natural killer” (NK) cells that fight off viruses and tumor infected cells, thus improving your immune system.
Be sure to leave your phone at home or in your pocket - skip the earbuds and podcasts or music and just focus on the sights and sounds of the forest.
A slow walk or rest in the forest provides a meditative mindfulness that helps you disengage from the mental clutter, regulate your circadian rhythm and reduces symptoms of anxiety and depression.
You will find your body and mind feel lighter, your energy returns and you will have relief from “attention fatigue”.
Listen to your feet crunching on the fallen twigs and leaves…the birds singing to one another…feel the sunbeams peaking through the canopy and warming your skin…smell the scents of the forest…take big deep breaths, and long exhales.

If you find yourself feeling overwhelmed, overstimulated, anxious, riddled with poor sleep…take yourself to the forest…Forest = FOR REST

Being healthy doesn’t mean strict diets that don’t include dessert.

This custard pie is a delicious refined sugar free sweet treat!

You can use apples or pears- I used apples this time.

Preheat oven to 350*

Generously grease a round cake pan.

Melt 1/4 cup butter - let cool.

Peel and thinly slice 4 apples (or pears).
Place slightly overlapping in the pan in a circle pattern.

In a blender, combine the following:
3 eggs
1/4 c pure maple syrup or honey
2 tsp pure vanilla extract
1/3 c flour ( I used gluten free)
Pinch salt
3/4 c milk or non dairy milk
Melted butter
1 tsp cinnamon

Blend until smooth
Pour over sliced fruit. Bake in oven for 40-45 mins

Optional top with raspberry’s and serve with whipped cream

MINDSET MONDAY 🙏🏻

It’s so much easier to blame others for our situation.

I could list a million excuses I’ve used over the years and just how many times I played the blame game.

“Real growth is when you start checking and correcting yourself, instead of blaming others”

In most situations, we can also audit our own choices, behaviors and actions / reactions. We can typically find things we may have done differently .

This also applies to our health and wellness journey. It’s so easy to blame our busy lives for inability to make healthy choices. It’s easy to blame a Dr for not making a diagnosis or prescribing a med. it’s easy to blame our parents for our upbringing or a relationship partner for the conflict and perhaps failures.

But the real truth is…YOU are responsible for your life.

YOU are responsible for the choices you make , or don’t make. You are living in your body, and therefore it’s up to you to take care of it…physically, mentally and spiritually.

Blaming others for your situation is not the mindset that will bring you growth and move you forward on your journey.

You deserve to take the very best care of yourself. You deserve to listen and understand what it is your body, mind and spirit need to thrive. Only you know.

Look within. Are you taking responsibility for your life?

Where is your mindset right now ?