The Art of Loving Yourself Fiercely

Research shows that we are designed for human connection. Our bodies, minds and hearts were innately created to long for and thrive with this connection. In other words, we are the healthiest version of ourselves when we are connected and feel loved.

 

And as some of us may pine to lose those last few pounds, get that new job, sleep through the night, or in my case, for that loving soulful partner, it takes legwork or perhaps better said, heart work.

 

I had to truly change if I really wanted to manifest a divine romantic relationship…let go of all of my beliefs, particularly the belief that perhaps I was not worthy of a successful career and…a divinely loving and soulful relationship.

 

Change the way I thought about myself, being in a relationship, and how to love myself more fully.

 

I have been looking for a divine romantic relationship all my life.

 

One in which you can be vulnerable, screw up, see your faults, and find a partner to hold space for you to grow as you move through the ups and downs of becoming the best version of you in relationship.

 

Here’s what I have learned when it comes to getting that thing you want more than anything else in the whole world:

 

You can eat right for your body, manage your stress, exercise regularly and practice good sleep hygiene, but there is still one thing missing to give you all the vitality you need and deserve…

 

Love…Yes unconditional love is something we all we need. 

 

People die from broken hearts every day. Of course it shows up in the forms of cancer, diabetes, addiction, and other chronic illness.

 

What I realized after a month of traveling cross country with my beloved partner Joe, meeting his extended family and celebrating love and loss, was that it was blissful and hard all at the same time.

 

So many highs and lows of emotions and different challenges, but I was always held in love. Each new family member I met greeted me with warmth, love, and non-judgment.

 

And Joe, well he held my heart as any man who has dove deep into the depths of his soul would do. He held it with respect, understanding, and unconditional love.

 

Even as my little girl had tantrums when I didn’t get my way and when I felt not good enough!

 

I realized this unconditional love was exactly what I was hoping for…and I do believe when I put my order into the universe for my man, I said “ I want a man I can grow and evolve with”.

 

HA! What was I thinking?

 

It’s like praying for God to bring you patience and then you wonder why you have all of these circumstances that require an exuberant amount of patience.

 

Well duh…naturally I would come upon challenges to help me “grow and evolve”! I cried when I realized this, as I had no idea how hard it would truly be.

 

I had nothing to do but love myself even though I wanted to give myself a swift kick in the ass for asking for such a thing that would be so challenging on my heart.

 

We have returned home. It is no coincidence that I am feeling healed in my physical body and my heart is full in a way I never thought possible.

 

I literally felt it crack open and get bigger (think the Grinch except I am no Grinch) as I got uncomfortable with why my heart was hurting, but clear with my heart and how I could even hold and love myself more.

 

I am celebrating the healing from the vertigo and neck injury from March and leaning into all that I learned on that journey and on the recent road trip across the country.

 

After all, every emotional pain in our body shows up as physical pain. And the pain will remain until we dive deep and explore what our body is trying to tell us.

 

And at the bottom of every emotional pain and physical pain is love. Most of all, love for yourself.

 

Having a tight grip on my independence was doing nothing for my relationship in terms of deepening and growing as I struggled to let someone help and support me through vertigo and chronic neck pain.

 

I also learned that when I was physically restricted and needed help getting out of bed for days, it became clear to me that part of my journey was to accept and receive support and that I actually didn’t have to be superwoman all the time. Actually, I simply couldn’t…

 

I saw what for many years I felt like were qualities of weakness fall by the wayside as I leaned into love and wha-la…healing could start to take place in my body.

 

There is no doubt in my mind that the years of being single and learning the art of loving myself fiercely is what has prepared me for the most divine, loving, fun, and adventurous relationship I could ever call in.

 

And you have been part of this journey for me.

 

Reading my notes, blogs, and holding space for my vision as I have shared them over the years.

 

If you are finding you too need love, share your story with me here.

 

It doesn’t have to come in the form of a romantic relationship, but if that is what you are seeking, don’t think for a second that you are not worthy of it!

 

There are so many forms of connection and love that can fill your cup, and this is an area I must say I had to get real good at for years while I was single. So I am here to share what has worked for me with you.

 

As I slide into fall and into the arms of my beloved man, I am so thrilled to rest easy and know that if I can manifest the man of my dreams, you too can have anything your heart desires.

 

And whatever it is you are seeking, it is seeking you too with fierceness, and when you come to love yourself unconditionally and all parts, you will find each other too.

 

Stay tuned if you are interested in how you too can manifest the partner of your dreams!

 

Love to hear and hold your heart, email me here or post below.

The Difference Between CBD and THC

Over the years, the debate about the usefulness of hemp related plants has always been a hot topic. Today in the new political climate, many countries have been moving to decriminalize these plants and their relatives, and at the center of it all are the two most famous chemicals that come from these plants, CBD and THC. Efforts to silence these movements has resulted in a large amount of misinformation being spread in the public view, so many people have no idea that there is a difference between CBD and THC.

THC 

Tetrahydrocannabinol, also known as THC, is the psychoactive chemical found in marijuana. THC shares many of the attributes of another chemical found in these plants called, CBD. Researchers have long praised THC for its ability to help people to treat loss of appetite, nausea, and various types of pain. The use of THC has been considered controversial because THC delivers some effects that could be considered unwholesome. While still under study, the medical community has made allowances for it to be used as an alternative to other treatments in cancer and AIDS patients.

THC Effects

When people smoke or take THC in a concentrated form, many people have remarked that they generally experience feelings of relaxation, and that they are less prone to feeling various pains. The primary reason that it’s been allowed some use in medicine is because of its ability to help sick people regain their appetite. This has been especially effective for AIDS and cancer patients who have to deal with treatments that may halt their desire to eat entirely. THC is also effective in getting people who suffer from eating disorders to eat.

CBD 

CBD is the non-psychoactive chemical found in marijuana. In recent years CBD has been used as an alternative treatment for anxiety, depression, and other disorders that can keep a person from being able to relax. It has even been used to treat animals for stress, and it can help fight gut infections. It can be cooked into food at low temperatures, or it can be taken in tinctures.

CBD Effects 

There aren’t a lot of effects besides its anti-inflammatory properties, and its ability to reduce that amount of anxiety that people and animals encounter, but more studies are needed to establish exactly how useful it can be in the future. Researchers have remarked that it’s probably best to avoid taking large amounts of CBD when you plan to work or have to operate machinery.

To learn more, join me for my webinar on CBD Wednesday 8/14 at 12:15pm EST.

RSVP here to reserve your space. It is complementary, and if you can’t make it, don’t worry my team will send you the recording.

Unraveling the Stress Response

Time feels so abundant to me now that I have slowed down…pleasure surrounds me.

I am choosing BEING MORE and DOING LESS. Breathing into this new mantra.

I had a loved one share with me last night how his anxiety was through the roof!

And many of us use exercise as a way to de-stress but what if you don’t have time?

Or what if you are not physically able? Then what?

Stress is the precursor to all dis-ease.

I am being shown on my most recent journey to health that stress is actually triggering my vertigo response. SHIZNIT!

We know we always have room to uplevel in our life. Whether it is through a new mantra, cleaner eating, more self-care and self-love, or exercising more.

There is always more we can do in taking our health to the next level. Our bodies can talk.

So in an effort to fully surrender to this known fact, I want to share how to truly activate the parasympathetic nervous system; our rest, digest, and relax system. 

We already know the sympathetic nervous system response, fight or flight, and many of us live there!

It is imperative that you retrain your body in this day and age so it doesn’t forget how to simply relax. Your health and vitality depend on it. 

The good news is it’s available to us all and it can change your life, like it is changing mine.

As I do less, I can hear more…more intuitive hits on where to go and have divine encounters like my recent visit to the health store and the soaking mineral springs spa. Two divine encounters with divine beings that have led me to my healers on my journey.

I am being humbly reminded of all the tools to explore for managing our stress response when our “go-to’s” are on longer in our wheelhouse for healing.

These all support balancing our 7 chakra system

Balancing needs to start in the root chakra, which will support and address addictions, low self esteem, sense of security, fears, and money issues. 

Here are my favorite go-to’s for anxiety, overwhelm and getting back into my body:

Essential lavender oil: This has been such a powerful tool for me this past few months. My anxiety has been through the roof because of vertigo and riding in cars has been the most stressful thing for me! I also use it as a ritual for sleep. I put a drop on the back of my hand and then lick it before going to bed. *Please note it must be high grade and an ingestible essential oil like Young Living or Doterra. (Click here)

Tai Chi: I practice a simple 8-form practice that takes less than 5 minutes a day. I am crafting a new video for my clients now so please email me if you would like to download it when it is released and use it at home! I would love to share…

Get Grounded: Bring energy and balance to your root chakra. Without it, you will be spinning and overwhelmed. Take your shoes off and walk in nature or sit under a tree.

Practice a Mantra: “I am safe, protected, and in my body”. Say this three times as your feet hit the ground first thing in the morning. Simple and effective. I have seen this work for my clients time and time again. Try it for three weeks.

Essential Cedarwood oil: Mentioned over 40 times in the bible and used by the Egyptians and Tibetans for centuries for healing. It brings about mental clarity and focus (yee haw!) and eases anger and tension. Use 2-3 drops on the bottoms of your feet or diffuse in water in an oil diffuser. (Click here)

Wear or Meditate with Stones: Red and Black stones will support balance. Ruby brings about the support of your angels (my favorite necklace is a ruby), balances nutrient insufficiency, depression or mood swings, and fatigue. Obsidian can be grounding especially to just drop in your pocket for the day. Meditate with a stone by rubbing it between your hands generating heat. Then bring the stone to your nose and breath in, as you exhale breath onto the stone. Repeat three times and ask for your guidance and/or support. Here is a great app to give more insight on how different stones can support you.

Take a daily supplement to combat stress on a cellular level: Curcumin from turmeric (Curcuma longa) supports multiple pathways in the body and is a potent free-radical fighter and immune system modulator. By reducing oxidative stress, curcumin is able to help the body resist cellular damage in the brain and in breast, colon, and prostate tissue.* Curcumin research has also shown benefits in supporting healthy blood glucose levels and proper liver function, making this powerful botanical compound a perfect choice.* Source: CURAMED. My daily dose of Curamed (or cooking with Turmeric daily or taking a Turmeric/Curcumin supplement) is the most powerful way to fight inflammation on a daily basis. This is available on my online dispensary…email my team for your personal invitation to join for personal discounted pricing.

A dose of healthy fat: 1-2 tbsp of fat per meal will do. Enjoy avocado, olive oil or olives, coconut oil or butter, nut butter, or grass fed butter. It all counts and it all reduces inflammation in the brain and helps with trillions of cellular functioning.

Trust that everyone, every animal, every being…on your path is here to guide and support you.

You are your best healer and have the divine guidance within! Trust in that and take charge of your health by starting a new daily ritual for managing stress. 

Love to hear your thoughts below…

 

Mind over MRI?

The power of the mind is impressive. Research is building and showing that we can use our mind to change our thoughts and even transform our health.

 

Well friends, it’s time for me to walk my talk and put my trust and faith in the power of the mind and use it as a tool for learning more about my body.

 

Science has even shown us that you can have an impact on someone else hundreds of miles away and their health by using your mind with meditation and prayer. We see these requests for support for our loved ones’ health on Facebook now all the time and it has been practiced for decades.

 

We all have heard the plea or request for prayers and support…it’s because it works!

 

Stress is on the rise and one of the leading causes of dis-ease in this country. Our bodies and minds are taking on countless tasks and there aren’t enough sticky notes to keep track of them all.

 

My clients’ number one complaint is, “I feel overwhelmed!”

 

How often do you find yourself overwhelmed? Is this an emotional state you live or just visit time to time? And how do you manage? I want to know!!

 

My go-to tools to combat overwhelm are meditation, mantra, and mindfulness.

 

Of course, it’s easier said than done. It’s like someone telling you to “let it go” when someone has stamped out your heart and you wonder to yourself…but how?

 

Pondering the impermanence of life in an attempt to make this the best life yet has been my approach to mindfulness. And it hasn’t come without struggle.

 

We all have our stories of triumph and of wallowing in the valley of darkness. And we know that both will come and go so how do we move between the two?

 

Equanimity: The unattached awareness of one’s experiences as a result of perceiving the impermanence of momentary reality. It is a peace of mind and abiding calmness that cannot be shaken by any grade of either fortunate or unfortunate circumstances.

 

And equanimity…builds resilience.

 

Equanimity and resilience are essential in living a healthy and long life.

 

A recent injury in a CPR training at work left me with a locked up neck and back over a month ago. And just as I felt I was almost 100% healed, I woke up with vertigo.

 

Two vertigo episodes left my body with some rigidity, and a total sense of powerlessness. I was powerless in my voice, as I couldn’t yell for help, and in moving my limbs to support me in bringing myself up off the floor.

 

I will note that between the two episodes when I thought again I was almost 100% back to “normal”, I had nightmares that I couldn’t yell for help and more desperate feelings of powerlessness.

 

As I coach my clients when they are wanting to make big changes and create transformation in their lives…I asked myself, “How can I take back my power?”

 

If you resist what is going on in your body, whether it is weight gain, vertigo, insomnia, or any other symptom that can leave you feeling powerless, your body will resist you right back.

 

And the words you use to tell your story and the way you talk to yourself will determine how you move through the symptoms. Bottom line is, your body can talk. It’s our job to listen and support it in coming back into alignment.

 

Our bodies give us feedback all the time! It’s an opportunity to learn how we can better care for this vessel that we have been blessed with while we are here.

 

I found myself in a state of equanimity during my recent vacation to my favorite climbing spot. Now I certainly didn’t get there instantly. I went through the emotional turmoil of debilitating thoughts of why vertigo and why now on a climbing trip that I have soooo been looking forward to? Why spirit, why?

 

And I should share I was upset, but had more compassion for myself and was mindful in how I spoke to myself in a way that I hadn’t been in years. This mindfulness is a practice and another area we do not need to be perfect!

 

As I sat and meditated and listened to what my body wanted me to do, I could hear the silent whispers of what my body was trying to tell me. Slow down Shannon Lee…slow down.

 

So now I take my mindfulness to Colorado Springs Imaging where I will have an MRI and an MRA to look at what could be causing some of the debilitating symptoms I have been experiencing the last 5 weeks.

 

Now I have a whole story around MRI’s and I do recall (silly me, I know better) saying just a few short years ago, “I could never get an MRI, I am too claustrophobic, there is simply no way I could do it!”

 

Yep and then “never say never” bit me in the ass…again.

 

My meditation practice for the last 20 years has not been perfect, and certainly at times not effective, but it’s a practice I have been working on to get better at this thing called life…to build resilience and equanimity.

 

To be ready for whatever life throws our way…

 

I have the awareness to recognize that I have a wee bit of anxiety, ok a lot of anxiety, around being in claustrophobic spaces, and certainly in a tight tube for testing.

 

But I also have the awareness to see that I have created a story around this thing called an MRI. I picked my mother up after she had one and she was so fragile and devastated from it that her story became my story and that’s how “I could never” was born.

 

So I am creating my own story around it now. Letting go of my fears and anxieties around being in a tube, feeling powerless, and what they might find and using it as a tool to get feedback for my body.

 

I am a biofeedback practitioner after all, so surely I can reframe this:).

 

I am going to the imaging center today to look at the machines and get more information. I am also looking at a guided meditation I want to pop in and maybe some new kirtan music for my 45-minute and then 30-minute imaging “sesh”.

 

Yep, that’s right, I said “sesh”. I gotta make this appointment way cooler than my ego perceives it to be.

 

I want to share a few of my favorite tools for starting a mindfulness practice:

 

Calm app: a great tool with bedtime stories in case you have trouble falling asleep, plus guided meditations, and music to help you de-stress and relax. The Calm app is free to download, and you will not incur any charges from downloading it or creating a Calm. Calm is a mindfulness meditation and relaxation app, built to help you feel calm in a natural way that’s in tune with your body’s innate ability to switch from ‘ready for action’ to ‘resting’. There is a 7 day free trial and then it’s $9.99 a month or $58.99 a year.

Headspace: Train Your Way to Happier Days with Headspace. Hundreds of Sessions. Track Your Progress. Use Anywhere, Anytime. Build Healthy Habits. Start Meditating Today. Headspace is a popular meditation app with cute animations, available on both iOS and Android. Most of its content is locked behind the $12.95/month (or $95.88/year) subscription, but you may be able to get what you need from the ten free sessions they offer.

Insight Timer: is an alarm that times your mindfulness practice while simultaneously helping you to use your smartphone as a spiritual link to a worldwide community of meditators using “insight” Insight timer has been downloaded over 300,000 times and has tracked over 4 million meditation sessions. The largest free library of meditations and music tracks on earth. New content added every day with access to over 19000 meditations.

 

So where are you feeling fear? Or resisting the symptoms that your body is giving you?

 

Take time to sit, ask your body questions, and get some answers.

 

I want to validate your frustration as well, along with my own, when we don’t know what’s going on and we struggle to figure out what is going on with our body. But that is where connecting with your own heart and spirit can guide you in a way that will never fail you.

 

Trust that everyone on your path is here to guide and support you.

 

You are your best healer and have the divine guidance within! Trust in that and take charge of your health by starting a mindfulness practice.

 

Ps…for all you recovering perfectionists out there like me….you can’t do it wrong, so what are you waiting for?

Love to hear your thoughts below…

Got Sleep?

I struggled with sleep multiple times in my life; including when my dad and then my mom were sick with cancer. Obviously stress and fear played a great role in my insomnia. Whenever I experience a heavy heart or deep loss, sleep seems to be elusive.

 

Can you relate?

 

Sleep is a divine right for each and every one of us. No one is more special than anyone else and deserves it more. It takes a keen eye to look at your habits and lifestyle and really observe what could be standing in the way of getting good sleep.

 

Be honest with yourself and look at what you can change…and start to make changes.

 

Now, let’s talk about the history of sleep and some hard facts so you understand where you are today and how you rate on good sleep hygiene.

 

Sleep Facts

  • Between 1910-1960 “normal” average sleep duration was 9 hours.
  • Current average is 7 hours.
  • 1/3 of the population sleeps 6 hours or less.
  • 70% of Americans are sleep deprived.
  • Insufficient sleep leads to imbalance between melatonin and growth hormone, leading to stunted growth, repair and slower healing.
  • Sleep deficiency leads to:
    • Performance loss
    • Slow reaction time
    • Impaired memory
    • Decreased motivation
  • Brain uptake of glucose drops as much as 7% with sleep deprivation.
  • One sleepless night can induce insulin resistance in healthy people.

Sleep Deprivation Causes

  • Impairment in the endocrine, cardiovascular and immune systems
  • Glucose tolerance is decreased during sleep debt
  • Sleep deprivation disrupts normal pattern of growth hormone surge during the first 3
    hours of sleep.

 

Sleep Benefits

  • Fortifies your immune system
  • Balances your hormones
  • Boosts your metabolism
  • Increases your physical energy
  • Improves the function of your brain
  • Enhances learning, memory and creativity
  • Improves insulin sensitivity
  • Enhances serotonin
  • Fat burning reduces cortisol and increases leptin (hormone tells your brain when you are full)

 

Research shows that just after 24 hours of sleep deprivation there is an overall reduction of 6% in glucose reaching the brain.

 

You become lethargic and may crave candy, chips, doughnuts and other starchy sugary things when you’re sleep deprived. Your body is trying to compel you to get that glucose back to the brain as soon as possible. Now doesn’t that make sense of your inability to say no at times?


Now let’s talk about Serotonin.
1. Almost 95% of our body’s serotonin is produced in the gut. It is the building block for the sleep hormone melatonin. Serotonin is the hormone that helps you feel good during the day; it’s the happy hormone. These two go hand in hand!
2. Serotonin and the health of your digestion can impact your brain and sleep more powerfully than almost anything.
3. Healthy gut = increased quality of sleep.

 

The Sleep-Weight Connection
1. Less than 7 to 9 hours of sleep can affect the hormones that impact your appetite.

a. Leptin- The hormone that tells you when you’re full.
b. Ghrelin- The hormone that tells you when you’re hungry.
2. If you are struggling to lose weight and you are exercising and eating foods that are not inflammatory, you may want to look at your sleep habits. You just can’t lose weight without proper sleep hygiene.

 

Here’s your takeaway:
Take your sleep just as serious as your fitness, your spirituality, your personal hygiene and your diet. Quality of sleep is as important as any of these other facets of health!

 

Take a peek here at my Good Sleep Hygiene Checklist to see how you rate with your sleep and where you can make some changes to sleep like a queen.

 

Hundreds of my clients have taken charge of their health and gone from restless nights to sleeping like a queen and so can you!

 

If you or someone you know is struggling to get sleep, please reach out for help. Sleep deprivation is not sustainable as your body cannot function, heal, repair, or renew without consistent quality sleep. Email me here for help today.

 

Love to hear your thoughts below…

How to thrive and SOAR during flu and head cold season

Winter is an easy time to get back in the gym and rediscover a fun class – A class that you may have forgotten how good it made you feel and give you great results at the same time.

 

I just rediscovered Bodyjam, a hip-hop dance class by Les Mills, available at many gyms all around the world. It was a dream of mine to become a Bodyjam instructor at 40, which I did, and the work involved in delivering that program was one of the hardest classes to deliver…ever!

 

But I am so happy to be in an area with Bodyjam classes, my cardio routines are happening weekly and my immune system is rocking and rolling like a well oiled machine.

 

It’s also high time for germ season, especially if you are hitting the gym!

 

I have been around friends and family and everywhere I turn they are suffering with their health, sinus drainage, coughing, and energy is running low.

 

It’s the flu and head cold season and I have seen my clients and loved ones in bed for days.

 

What can we do? I have a powerful winter tool kit I want to share with you.

 

Because quite honestly, I can feel that my system has been getting tested as well and my tried and true protocol worked again!

 

This is what I want for you too…so read below to learn more about what keeps you thriving in the winter months and let me know how it works for you.

 

Tools to beat the flu and head cold season every year:

 

  1. Organic Bone broth in the morning: Add kelp flakes for healthy iron and blood cell rejuvenation and a dash of sea salt. Fire and Kettle has soups with bone broth that are fantastic. You can use bone broth to heat up leftovers to maximize your daily intake.
  2. Warm bath with Epsom salts every night: 1 cup of salts, soak for at least 20 minutes, and watch something pleasurable like Matt Kahn’s video Soul Contracts and Twin Flames for some self love tips and laughter.
  3. Omega 3’s: I recommend plant-based because of the toxicity in our oceans.
  4. Hot beverages: Afternoon hot tea or a second cup of bone broth (not another cup of coffee). This warms your core temperature and allows your body to spend less energy on doing that and more energy on building your immunity.
  5. Wear a hat: Cover your head when you go outside…no really, your mom was right!
  6. Avoid top inflammatory foods: Stay away from gluten and sugar; sugar feeds inflammation, which feeds infection. If you need a snack, try popcorn with kelp flakes.
  7. Stay away from dairy: Dairy is highly inflammatory to our sinuses and creates mucus, which you are trying to eliminate. Ditch it until you are on the other side.
  8. Move your body daily: a 15 min walk may be all you need if you are fighting something but you can build resilience by having a regular routine. Also recognize when your body needs to rest and recover and when exercise would be beneficial.

 

I have saved the most powerful tip and tool for last…

 

A tool that I have been using for over 18 years to build my immune system from the inside out so that I can feel confident when I am around germs and trust that I can overcome.

 

I just realized how much I lean on this tool and how little I talk about it. In 18 years, I have never written a blog about it. WHAT WHAT?

 

It’s because some people have a negative reaction to any kind of network marketing, ok including myself, as I am approached almost everyday when folks find out I am a health coach.

 

But results are results, regardless of how a product is delivered.

 

25 years of research and billions of testimonies and hundreds of doctors will echo what I am about to share…and that’s that “it works”!

 

Think about it, if your immune system is compromised, you want to eat more whole foods right?

 

When you feel a cold coming on, you want to eat as many fruits and veggies as you can, free of pesticides and herbicides, and pack a punch of antioxidants to the body to fight off whatever is in the system causing inflammation.

 

And that’s what I have done…over and over on a daily basis for 18 years by taking a whole food supplement.

 

It’s not vitamins and minerals, its simply food in a capsule and I am a woman on the go and appreciate that!

 

I started taking Juice Plus+ at 28 years old when I discovered I had chronic fatigue and found I didn’t have the energy to even walk up a hill, much less climb a mountain, which was my passion. I was devastated.

 

I also grew up on processed foods and was addicted sugar and found myself on antibiotics 2-3 times per year for strep throat or bronchitis. I lived on Benadryl because I was allergic to everything from dust, rabbits, dogs, cats, dust, pollen, and ragweed.

 

I had over 52 tests on my body and I was allergic to everything and advised I would be taking allergy medications the rest of my life and that’s just the way it would be.

 

Well, that is just not the case. I am thriving, no antibiotics or allergy medication in 18 years! And gosh, I just realized I may not have ever shared this with you.

 

Now I don’t believe in a miracle pill that will “fix it all”. I have done a lot of work cleaning up my diet, balancing my hormones, finding a good chiropractor, managing my stress, and developing a spiritual practice that are all at play in our total well-being.

 

BUT, when it comes to fighting the flu, head colds, or stomach bugs…I simply double up on my regular dose of Juice Plus+ and follow my simple protocol above, and I slay the nasty infection dragons.

 

I don’t buy cough drops, syrups, Echinacea, or anything else. Juice Plus+ is already on hand, and I fly with it AND drive with it, in case I need it. And who doesn’t want something when you are on a plane surrounded by coughing and sneezing close neighbors.

 

I hope that you hear my passion about it, as my intention is to always support you with becoming the healthiest and happiest version of yourself.

 

I have had three new Juice Plus+ testimonies from clients in the last two weeks. Results such as having regular bowel movements after years of irregularity, sustained energy and mental clarity, and reduced cravings. One client with asthma finds himself on antibiotics every year at this time. His body got physically tested, he got tired, wore out, and he felt it coming.

 

But…he doubled up, and he had been taking it for a year, rebuilding his system on a cellular level. And he is now celebrating beating two sinus infections back to back over the last two winters. Now that’s results I want to share with you!

 

And this is what I want for you too.

 

So if you are struggling…check it out here. I only share because I care.

 

Love to hear your thoughts, please share any comments below.

 

Shannon Lee

5 Secrets to Decrease Stress and Feel Fabulous During the Holiday Season

SECRET #1: GOOD SLEEP HYGIENE

Wind down an hour before bed; that means no electronics, no lights on phones/laptops, TVs, etc… Turn it all off and start your nighttime routine. The highest quality and most restorative sleep is from 10pm to 12pm, the “night train”, so catch as much as you can to minimize your stress the next day, lose weight, and feel your best. Every hour of sleep before midnight counts for 2 hours of sleep after midnight. Catch the train!

SECRET #2: EAT SIMPLE, THINK SIMPLE, AND BREATHE

Keep it simple. Make sure the meals you are eating during the holiday season are easy to digest. Often we are stressed during the holidays, and when we eat when stressed, we go into fat storage mode rather than fat burning mode. Think SMOOTHIES when you get overwhelmed and are short on time.

Taking deep breaths and being conscious of what you eat is key for your health and happiness, and will leave you better able to say no to the sweet treats.

Try taking a breath in through your nose, holding that breath for 10 seconds, and then releasing. Repeat this deep breathing exercise 5 times, and you will reduce those feelings of stress.

The holidays are a great time to reflect in a simple way. Try this new great journal app called Perspective one of my clients shared with me for journaling, reflecting, and creating new habits with ease. It will be great if you are traveling as well.

SECRET #3: MY WEIGHT- LOSS WEAPONS

Two drinks I would not live without during the holiday are the following:

MY MORNING LEMON ELIXIR to boost metabolism

Take 2 cups of room temperature water and add the juice from 1⁄2 a lemon, a pinch of cayenne (optional but boosts metabolism), and 1 teaspoon of raw honey or a couple drops of stevia.

MY EVENING ALKALIZING CHLOROPHYLL DRINK to alkalize the body and decrease inflammation from the day

Add 1 tablespoon of chlorophyll to 12 ounces of water with the juice of one lemon.

Note: you can buy chlorophyll at any natural food store, Whole Foods, or on Amazon.

SECRET #4: CHOOSE YOUR COCKTAILS WISELY

Too much sugar in combination with alcohol can be the perfect storm for feeling anxious, stressed, and hung over the next day. Check out my Healthy Happy Hour guide here to help you make the best decisions in reducing your stress post holiday gathering. Don’t forget your charcoal to “soak up” the toxins from a little over indulgence. Dr. Amy Myers recommends taking 2 capsules at night before you go to bed.

 

SECRET #5: YOU MUST BE PRESENT TO WIN

Take your mindfulness, prayer, meditation, or whatever you call your personal practice, up a notch.

When you wake up in the morning, lie in bed and count 4 simple things you are grateful for. When you curl up at night, reflect back on your day.

Is there anything you would have like to have done differently?

Maybe you are not happy with your reaction or behavior?

Is there something you said you would like to retract?

Somewhere you spent your energy that in hindsight you wish you hadn’t?

Reflect back, learn from your day, and then find 4 things to be grateful for.

Email me here if you want to connect before the holidays so I can support you. I have a simple and sweet holiday program that might be just what you need for pre and post holidays. Plan to set yourself up for success and trust that I can help you do just that.

 

As always love to hear any feedback!

 

 

The #1 Ingredient to Avoid in Sunscreen

I was enjoying a lovely dinner with a new friend and long time Colorado local…and might I add, she has beautiful and youthful skin. She shared a bit of shocking news with me, and that was that I had to wear sunscreen every day, even if I don’t leave the house!

Feeling a little uneducated, I combed the internet for highly researched products, and the Environmental Working Group’s (EWG) website to find information that would serve me and my clients.

Here is what I know to be true…

The skin is our largest organ and protects us from everything that could cause us harm. It would make sense that anything we put on it would be quickly absorbed into our system and that we should do our best to apply only the best and toxic-free products!

Sunscreen is a unique body care product: consumers are directed to apply a thick coat over large areas of the body and reapply frequently. Thus, ingredients in sunscreen should not be irritating or cause skin allergies, and should be able to withstand powerful UV radiation without losing their effectiveness or forming potentially harmful breakdown products. People can potentially inhale ingredients in sunscreen sprays and ingest some of the ingredients they apply to their lips, so ingredients must not be harmful to lungs or internal organs. Further, sunscreens commonly include ingredients that act as “penetration enhancers” and help the product adhere to skin. As a result, many sunscreen chemicals are absorbed into the body and can be measured in blood, breast milk and urine samples. *Source – EWG

I also learned that damaging rays from the sun can actually come through the glass windows of your home and your car. So protecting your face, hands and any other areas exposed is of utmost importance.

What I love about the EWG website is that you can input your sunscreen brand and it will grade your product on where it rates with having potentially harmful ingredients.

After combing through recommendations and consulting several different experts in this area, I found a product that I love – Supergoop (Especially the travel size with the attached lip protection). I just got it for traveling and popping right in my purse or climbing bag so I can stick to my new habit of applying twice a day.

Top sun care tips that I didn’t know about good sunscreen practice:

  1. AVOID sunscreens with oxybenzone. The EWG has reviewed the existing data about human exposure and toxicity for the nine most commonly used sunscreen chemicals. The most worrisome is oxybenzone, which was added to nearly 65 percent of the non-mineral sunscreens in EWG’s 2018 sunscreen database. Oxybenzone can cause allergic skin reactions (Rodriguez 2006). In laboratory studies it is a weak estrogen and has potent anti-androgenic effects (Krause 2012, Ghazipura 2017). *Source – EWG
  2. You need to wear it even if you are not going outside. Who would have thunk?
  3. You must reapply! I think twice a day is an adequate dose, if you haven’t been using it all than once in the morning is better than none at all.
  4. You really want to use between SPF 30-50 on your face. I might be more apt to stick to SPF 30 on my face in North Carolina, but here SPF 50 is really necessary. And above and beyond that (SPF 70) is not necessary, and should be avoided, as recommended by the EWG.
  5. Hit your hands and face when you are behind the wheel.
  6. Vitamin C is raved about by so many dermatologists and experts in skin care because SO many research studies have shown that in the right form it can help reverse sun damage. BINGO, sign me up! After much research, this is the product that is the best bang for your buck – MAD HIPPIES.
  7. Want to take care of the crow’s feet by those sweet eyes? The eyes are the gateways to our soul and the tissue is unique and needs special attention…Avalon Eye cream.

Don’t beat yourself up for not knowing what you didn’t know…you learn everything right as you are ready to implement and understand. So jump on board and start taking care of that beautiful skin of yours! It’s never too late!

 

I would love to hear if you have any tips about sunscreen or favorite products! Leave a reply below or shoot me an email here.

Yoga to Cleanse the Body…

Doesn’t that sound delicious and simple?

What I love about bringing my body to the mat is that it’s a practice. Sometimes there is noise, interruptions, animals, loved ones, timers, ambulances…things we can’t control. But that is why we practice. To deepen our ability to respond more and react less.

Our go-go mentality and lifestyle creates a constant build up of toxicity in the body.

YES emotional stress, drive thru’s, multi-tasking, sadness, highs and lows, good stress and bad stress, all create toxins in the belly and get stored at the cellular level. We need to clean out the emotions just as much as we need to clean out the toxins from our environment.

It’s also the reason that even healthy people with clean diets, detox. It’s just a way to reset the body and allow the digestive tract to take a break from moving toxins out on a daily basis.

I wanted to share a quick tip for those of you finishing a cleanse or considering a fall cleanse this season. Whenever you do a cleanse or a detox, the first thing to come off is water and glycogen, so the first few pounds can come quite easily.

I share this so you don’t get discouraged…the goal is to find your ideal size and shape.

We can’t find our baseline weight by making healthy food choices alone, nor by just adding exercise.

For total wellness, you have to look at the other pillars of health such as community, spirituality, stress management, good sleep hygiene, and mindset.

Let’s explore a few of these further:

Community: How do you feel supported day to day? Do you have people you love to call on? Furry friends? Spouses? Partners? A lack of support can cause stress in the body and emotional stress. And it is vital to fill your own cup with self-love, but also to be able to reach out to others when times become more than you can handle on your own. That’s what friendships and community are for…to have your back when you feel like you may fall down.

Spirituality: What do you believe in at the end of the day? Do you have faith in a higher power that is on your team and supporting your every move? It isn’t important WHAT you believe in or whether it is right or wrong, just that you have a belief system that can also support you in the dark nights of the soul that we all must bear at some point in our lives.

Mindset: There is positive momentum and negative momentum. How do you start your day? Is it CNN or Facebook? Or is it moving your body, deep breathing, and gratitude? Either way. you will have momentum in your day. Media and news can be stressful on the body because the brain cannot differentiate between reality and non-reality, so stressful news creates stress in the body. But if you start your day with positive momentum, you develop resilience to whatever life throws your way. You have space to respond to the stress that shows up during your day rather than react.

One of the best tools my participants started implementing this past detox was good sleep hygiene. Just simply choosing to read a book instead of watching any screens before bed created a more restful night’s sleep, and notably more energy in the morning.

The best way to play the “long game” of health is to understand the importance of good sleep hygiene and stress management. You simply can’t find your ideal shape and size if you are slacking off in either of those areas.

My favorite yoga pose for balancing my stress is sleeping swan pose, a form of yin yoga. If you haven’t tried this yet, you must, and I have included a great resource here! This is my favorite ritual to settle into before bed.

So go ahead and indulge in self-care, your best self is just waiting to feel spoiled and ready to shine. You will experience deep relaxation, more flexibility, and a calm breath in this pose.

Yin Yoga is a less active style of yoga where the poses are held for 3-5 minutes, or even longer, and typically resting on the floor. You may only do 4 poses in an hour class. Yang Yoga would be any style of flow yoga using more energy and postures are mixed with both standing up and sitting down.

The intention behind the yang poses is to work the muscles whereas the intention behind the yin poses is to release the muscles and work deeper into the tissues.

Pigeon pose (also called sleeping swan in yin yoga) is a popular hip opener pose because we store so much of our stress in the hips. Pigeon is very similar to swan pose but pigeon is more active (yang), and swan is less active (yin).

Sleeping Swan pose stimulates the gallbladder and liver meridians and can release emotions such as anger stored in the body, as well as enhance deep breathing, reduce stress, and create a deeper connection to your body.

A few benefits of sleeping swan and activating the gallbladder and liver meridians:

  • Releasing feelings of anger
  • Feeling more compassionate to others
  • Prevent cramping, muscle weakness, fatigue
  • Supporting muscles and tendons in the area
  • Improving vision because gallbladder meridians affect the eyes
  • Preventing vertigo and dizziness
  • Nourishing the liver
  • Bringing blood flow to the groin and pubic area
     

Here is the video again that would be a great ritual you could bring into your morning or evening ritual.

Here’s to breathing deep, managing stress, and detoxing the body thru yoga. 

I would love to hear your thoughts on sleeping swan, email me or leave a comment here.

4 Pillars For Physical + Spiritual Health

Chinese medicine shares that spring and fall are our hinges for summer and winter.

Summer represents a time when we open up and bloom like a flower, expanding our energies outward, and winter a time when we take our energy inward for hibernation, creation, and grounding.

A common problem one of my clients shared with me today is: “I fell off track” this summer. She is struggling to find balance…between what she eats, how she feels in her body, and the choices she makes.

Did you fall off track?

First of all, don’t feel guilty. This happens to ALL of us.

Here are the top 4 things you need to know to Reboot this Fall and get back on track…

*Warning if done regularly, you may create sustainable habits that could last you a lifetime. YES! 

1. Food for fuel. There is no one diet that works for everyone. You have to take the time to figure out which foods work for your unique body.

This means identifying food allergies, intolerances, and sensitivities, then adjusting your diet to accommodate for these things.

With the amount of toxicity in our environments and processed foods in our diets, it’s easy for our bodies to get out of whack.

If you find yourself tired often or easily gaining weight, this is usually due to blood sugar imbalances.

Learning how to bring your blood sugar back into balance is a tool for success so your body can optimize the sugars you’re consuming and continue to burn fat.

This is step one in learning what food fuels your unique body.

Don’t worry, there are a TON of delicious and nutritious ways to balance your blood sugars every day. Click here for a sneak peek at the suggested detox meals.

2. Rituals: The way you do one thing is the way you do everything. It would make sense that the best and most impactful part of your day would be the first five minutes.

Do you spend the morning rushing around feeling stressed or listening to the violence in the news? 

A simple ritual you can create for yourself today is to schedule and prioritize 5 minutes for yourself in the morning.

Creating intention for how you want to show up in your relationships…with your spouse, your children, co-workers, with your friends, and your community will go along way in supporting you and reducing stress.

There are 3 types of meditation: mantras, breathing meditation, or single pointed awareness.

Taking just 5 minutes in the morning to sit in silence, with music or without, will create space in your mind and your heart. It will create space in how you react to the rest of the day…to the people that cut you off in traffic, to the kids’ carpool line, and to disappointments that are inevitable.

Meditation is not just a “woo-woo” tool anymore. It’s an everyday ritual to manage your stress and there’s a reason why more and more people want to learn about it.

Depression, anxiety, and loneliness also all breed dis-ease so it is important to explore different ways to create healthy rituals for you to support yourself. 

Your life will begin to flow and feel less stressed by just implementing this simple routine.

How do you get started with meditation?

Keep an eye out for me in your inbox this weekend, I will share a meditation from my upcoming Detox with you!

If you want to learn more about meditation, join us in the 21-Day detox. where we explore simple 5 minute routines that you can download and enjoy in the morning or evenings to help you reduce stress.

3. Re-train your mind: Cravings are a real concern and we all have them.It’s important to identify when you are having cravings and when you are hungry, and know the difference. 

If you have developed unhealthy habits in the past and now have unhealthy cravings, you can learn how to unravel the source of the cravings and start to crowd them out with healthier habits.

For example: If you crave sugars and sweets, make a smoothie. Add raw cocoa nibs for a little crunch, and enjoy the natural caffeine buzz. The key is to add one cup of spinach, kale, or romaine to your smoothies, a cup of frozen berries (low sugar) and a tbsp. of your favorite nut butter (i.e. cashew or almond butter).

This example will do two things: 
A. You will start to create a new healthy habit by reaching for a delicious sweet smoothie instead of a Snickers bar or homemade brownie when you feel the need to snack. As a result, you will change what you crave by changing the ratio of good bacteria to bad bacteria in the gut. A nutritiously dense smoothie will feed the good bacteria and crowd out the bad!

B. You will start to re-train your mind because when you DO have that craving, instead of reaching for something unhealthy, you can train your brain to fall in love with something healthier. It works!

I call this a “two-fer”…you get two benefits for implementing one change by shifting the chemistry in your brain and your gut. 

4. Detoxify: Enjoy guilty pleasures. Why? Because life is short and lovely. What would make life more pleasurable? Maybe some dark chocolate? Or a guilt free happy hour? 

You don’t have to be “all in” to win when it comes to a healthy lifestyle. You just need to understand that you have to let your body and mind rest and reset on occasion. It could be 24 hours, 7 days, or 21 days on a regular basis.

A detox allows you to enjoy things you love, without feeling guilty later.

There are tools that you can implement after your happy hour to move toxins out immediately and there are tools that can stimulate healthy cell renewal for your skin, improve your gut lining, nourish your adrenals, and regulate your hormones! 

We will expand on all 4 tips in my 21-Day Detox. I empower you to take control of your diet and unhealthy habits once and for all and learn to love your body.

No one fails in the detox, it’s about setting up baby steps + baby wins to make small but impactful changes that you can sustain, long after the detox is over.

Click here to reserve your spot today!

You won’t want to miss this!