Discover how aligning with nature’s rhythms can unlock energy, balance hormones, and restore vitality—without quick fixes or crash diets.
Do you feel heavy, sluggish, or out of sync as the seasons change? It’s not just in your head—it’s your body’s way of asking for a RESET.
What You’ll Learn…
The ancient science + modern wisdom behind cleansing
Why cleansing is essential for longevity + vitality
Why most “detoxes” fail—and what actually works long term
The keys to cleansing safely + successfully
What to avoid so you don’t end up exhausted + depleted
How to support your body’s natural detoxification process
Simple, practical steps you can start using right away
As a holistic health guide rooted in Ayurveda and women’s wellness, I’ve seen how seasonal resets can bring women back into balance. This isn’t about restriction—it’s about renewal.
For me, Autumn has always carried with it an air of nostalgia. Once the leaves start turning and the air feels crisp, memories start to surface. Smells of pumpkin, apples, and cinnamon come alive and I’m reminded of so many yummy things — my Grandma’s pumpkin roll, apple butter, and warm toasted nuts, among others.
It’s good to know that so many of the things we crave at certain times of year are actually your body’s way of telling you what it needs! Winter squash, pumpkins, root vegetables, more pungent spices, nuts, and hot teas are all good things to be incorporating right now to counter the cold, dry qualities that come naturally in fall and winter (depending on where you live).
Here are 3 tips for living in a healthy way this Autumn…
1) Prioritize a mid-day meal! In other words — don’t skip lunch! If you’re looking for a good meal to take to work, I recommend this One-Pot Kitchari. It’s EASY and quick and works well in a thermos. 2) Drink warm water instead of cold. Fill up an insulated water bottle with warm-to-hot water and sip at least 2 ounces every 15-30 minutes. Warm water hydrates your cells better! 3) Go to bed early. This time of year the daylight keeps dwindling until we get to the winter solstice (the shortest day and longest night of the year). Your body’s biology is being called to take more time for rest. Earlier sleep will pay you back in many ways – you’ll feel more rested when you wake, and your body will do more natural detoxification while you sleep if you go to bed before 10 pm.
I hope these tips are helpful! If you’re curious about what I’ve been up to lately, check out this post on Facebook (or on Instagram).
🍎 I made my first apple pie a couple of weeks agoand I’m about to attempt a batch of apple butter for the first time — wish me luck!
Want more tips about how to live a naturally healthy life?
I created a simple workbook to help bring more harmony and healing into your everyday life and it’s free! Essential Ayurveda for Every Woman has 5 essential tips that anyone can benefit from (men too! 😉).
I know you know what it’s like to be in a funk – to feel stuck in an emotional/mental state that is uncomfortable and unwanted, but feeling helpless.
You want to feel better but don’t know what to do to get there OR – you know what might help, but you have no motivation to take the steps.
Maybe you even feel undeserving of feeling good.
Have you been there? We’ve all been there! A better question is…
HOW can you shift out of a funk?
There are many methods to shifting states, and it might take something different each time, but these are my top 3 tips for getting unstuck:
1) stop avoiding. sit or lie down, and just feel the way you feel. hold yourself sweetly the way you would comfort a loved one and give yourself permission to just feel however you feel.
*note – be careful not to mix up thoughts and feelings! when you’re down, feelings can color your thoughts so don’t believe the negative thoughts that go through your mind during times like this.
2) move your body! dance to a favorite song, go for a walk, or just do some jumping jacks. moving will shift your physiology which will shift your mood.
3) call on God! pray/talk to the Divine. you don’t have to hold the burdens of life alone.
Kitchari is an Indian dish that is traditionally made very plain and used for cleansing and convalescence.
I think kitchari is the perfect meal to keep you warm and nourished in fall/winter! This version is a quick and simple one-pot meal that is great any time of the year, and it’s especially great for bringing to work in a thermos.
Kitchari Recipe
1/2 cup split mung dahl (beans) 1/2 cup white basmati rice 8 cups bone broth (or veggie broth or water) 2 TBSP ghee 1 onion, chopped 5-7 garlic cloves, chopped 2 carrots, chopped 3 celery stalks, chopped 1-2 TBSP fresh ginger, chopped 1 TBSP turmeric powder 2 tsp coriander seeds 2 tsp cumin seeds 1 tsp brown mustard seeds 1 tsp fenugreek seeds 1/4 tsp hing (asafoetida) *this is a specialty item and is ok to omit ½-1 tsp himalayan sea salt cilantro, chopped
Rinse the beans and rice several times until the water runs clear.
Add ghee to the pot. I used an Instant Pot set on the Medium Saute setting. Add onion and carrots and saute until onions are translucent. Add seed spices. Stir and listen for the popping. Then stir in the garlic and ginger.
Add celery, turmeric, salt, broth, beans, and rice. Stir and put on the Bean/Chili setting with the pressure valve closed.
Wait a few minutes after it’s done to let the pressure off.
Top each serving with some freshly chopped cilantro to taste. Enjoy!
This version is kind of soupy (and easier to digest). I also added a couple handfuls of baby greens to my bowl before I ladled in the kitchari and a diced avocado on top. I was out of cilantro this morning, but I highly recommend adding that on top!
*If you don’t own an Instant Pot, you can easily make this in a good, old-fashioned pot on the stove. 😉
If I asked you how you’re doing today, would you answer honestly, or give me the typical “I’m fine”?
If a friend asked if you need help with today, would you answer with a “no thanks, I’ve got it”?
Like most people, chances are you’d assert that you’re fine and don’t need anything, because we’re taught to make the best of things (which is a perfectly good quality) — but…sometimes we do need help.
We all need a little help sometimes. Life has struggles. That’s just the truth.
Sometimes we feel stretched to the max with our current circumstances – either physically, emotionally, or both.
Although it often feels easier to just keep plugging away, ignoring the overwhelm, or the pain, consistently living under pressure/stress is a major source of dis-ease and for someone who already has a condition, those issues become more and more complicated (harder to solve) with time.
Let’s just be honest. Instead of making it harder for ourselves, acknowledge the hurt/ pressure/ dis-ease, ask for help, and accept it when someone offers.
I created a simple workbook to help bring more harmony and healing into your everyday life and it’s free! Essential Ayurveda for Every Woman has 5 essential tips that anyone can benefit from (men too! 😉).
In this article… *learn how the current healthcare model isn’t serving you *what Holistic Health really means *how easy it is to take your power back and start your healing journey *replay of Empowered Wellness intro workshop with my 10 Tips to Take Back Your Power *how to join my next workshop on Ayurveda + The Nervous System *how to get help on your wellness journey
If you put on your critical thinking cap… the numbers just don’t add up.
The fact is…your body is WISE and has an innate ability to HEAL, however, this is in direct opposition to the mainstream narrative around health and healing, which would have you believe that you know nothing in regard to your own body/mind and that it’s crucial to your survival to give your autonomy over to those that ‘know better’, a.k.a. the medical system.
I believe that we are all born with the Divine right of Sovereignty.
The reason most people aren’t empowered by their own autonomy is that most of us have been told what and how to do everything since early childhood. We’ve literally been told when, what, where, who, and how to talk, play, learn, eat, pee, live, work, love, be with, and have sex.
We’ve been taught to push down our intuition, desires, deepest sense of self, inner guidance system, and even our involuntary bodily functions. We were told that this would make us more productive, successful, desirable even, but we’ve been lied to and stripped of our connection to the deepest, most authentic parts of ourselves and robbed of the Divine Right of our Sovereignty.
To become EMPOWERED, all it takes is the desire to know the truth and the courage to step off the merry-go-round at the mainstream clown show and connect with your inner wisdom.
Here are a few slides from the Introductory Workshop for my Empowered Wellness for Every Woman Workshop Series…
In the short video below I talk about WHY HOLISTIC HEALTH is the only way to true health and healing.
A woman/mother/man/father (could be you) rises to the sound of an alarm, steps out of bed and into a role that s/he plays well — always working diligently on the projects of the day (work, parenting, meals, cleaning, driving, etc.) — crossing all of the ‘t’s and dotting all of the ‘i’s — rushing around to make sure deadlines are met.
Sometimes meals get skipped; sometimes, fast food has to suffice. Transitions between events/meetings/tasks are tight and sometimes it doesn’t feel like there’s room to breathe, much less observe the subtleties within moments.
Sometimes s/he hears a “thank you” (although it might be rare). S/he’s become so accustomed to this way of life that (most days) there’s no longer even a thought about “self-care”, or doing something for your Self. The evenings require as much routine and squeezing in as the days do, and by the end of the night s/he’s left drained, often indulging in one or more forms of self-medicating — a drink (or two), a few Netflix episodes, the infamous late-night snacking, etc.
It’s not until the weekend that s/he sometimes wonders where the life s/he used to dream about went; s/he sees life flying by without actually living it, and wonders if this is just how it goes. Not quite what s/he imagined for her/his self.
Can you relate to this story?
BAD NEWS: If you’re like most Americans, this is a rough sketch of your daily life. GOOD NEWS: It doesn’t have to be this way! (keep reading)
When we are living as described above, i.e. modern, over-scheduled lives, we are out of touch with our bodies, our emotions, and our dreams. This translates as living in a constant state of triggering and fear, which means we are going through our lives mostly in Fight/Flight/Freeze (Sympathetic Nervous System) mode, which causes degeneration and disease. When we are in SNS (sympathetic nervous system), blood is diverted away from the organs and into the limbs for quick response. The problem isn’t the SNS, but the fact that we are constantly “on guard” for the next thing that needs doing or email that needs checking.
In order to HEAL, digest, and restore our bodies/minds we need to be in Parasympathetic Nervous System. And as long as we are operating in SNS (i.e. stress response) for the majority of our minutes/hours/days/weeks, then our hormones (and lives) will be out of balance.
Recognizing this is one thing, but making a lifestyle change is quite another.
“Maybe we hear these pleas from our bodies, but we don’t know how to stop running, pushing, overreaching ourselves. We are afraid that if we stop, something terrible will happen.”
~ Dr. Claudia Welch
You might not think you live in “fear”, but I’m here to tell you that if you are choosing a life that is harming your health, inside and out, and limiting your potential, then you ARE. A little tough love here…
As unintentional as it may be, YOU ARE CHOOSING the path of INSANITY! 😱
GOOD NEWS: You CAN Get OUT of this Cycle!!! BAD NEWS: There is no quick fix — no pill, no diet, no superfood, no surgery, no ONE thing that will “fix it” FOR you. The work is all on you. MORE GOOD NEWS: This is EXACTLY my specialty and I’d LOVE to help you get UNstuck!
P.S. It’s not going to be EASY, but it’s going to be BEAUTIFUL and so so so FULFILLING!
Seasonal cleansing is highly recommended at two particular times of year — the transition into Fall and into Spring. WHY? There are several reasons..
The most obvious one being that we all get into habits that don’t serve us — whether it’s summer ice cream binges or late evening snacking or something else that leads to unwanted (and uncomfortable) consequences — and a cleanse is the perfect way to steer yourself back on track.
If we don’t have a way of redirecting ourselves, then our bad habits lead to unnecessary, and sometimes difficult, ramifications. Even worse, down the road they lead to physical, mental, or emotional DIS-EASE.
Another reason is simply that if we keep making choices — in diet and lifestyle — that are designed for the previous season, we will get sick. This is the main reason that you see so many people coming down with “things” during these two times of year.
For the past several years I’ve been practicing some form of seasonal cleansing and it’s made a huge difference in my life — as it’s given me the power to continuously redirect my lifestyle and choices in order to keep growing in the direction that I desire to go, instead of letting old patterns take over and feeling stuck and stagnant.
This year I want to share this amazing experience with you! I’m offering a guided cleanse to anyone who wants to reap the benefits with me, but first let me set something straight…
This ain’t your typical “detox”!
Maybe you’ve tried doing cleanses, or detoxes, before and felt overwhelmed, frustrated, and — I’m just going to say this…DEPRIVED!?
👉🏽THIS IS NOT THAT KIND OF CLEANSE!👈🏾
(You may sigh a great sigh of relief!)
NOURISH is a 3 week guided cleanse with a focus on nourishing body, mind, and senses with simple self care practices from Ayurveda. During this time what most people need is more GROUNDING + NOURISHING + SLOWING DOWN + SELF LOVING practices that help us ease into Fall and the darkness of this time of year.
If you’re like most of the people on the planet, you’re probably already doing TOO MUCH and feel like you don’t have the TIME to devote to anything else, so depriving yourself of anything feels more like punishment than the medicine you need right now.
If that’s you, then READ ON to find out How You Can Do This Cleanse with Me without breaking your budget or finding more time in a day!
You actually don’t need to buy a bunch of special foods or spend a lot of extra time doing the “things” for this cleanse. If you join me, then at the end of our time together you will feel MORE like yourself and on-track in your heath and life and LESS bogged down with responsibilities and to-dos!
I will show you how to DROP into BEING, not just how to make better food choices.
This cleanse is FULL CIRCLE, as in completely holistic in its approach, and you will get all of the support that you need to succeed! Here’s how it works…
In our initial session, I’ll break down the WHATs, HOWs, and WHYs of designing your Fall cleanse. You’ll get handouts to use to support your journey. We will have weekly group coaching sessions where you can ask questions, get answers, scream or cry, and connect whole-heartedly with other beautiful people doing this simple, yet powerful, cleanse together. You’ll also get an individual coaching session with me near the end of the cleanse in order to reflect, integrate, and move forward intentionally.
Other details:
If you happen to live in Central Oregon, you will be invited to 2 additional in-person sessions on October 6th and 20th (to kick off the start of your 1st and 3rd weeks).
You can live anywhere in the world and do this cleanse with me! Our initial orientation call will be Saturday, 10/05, 7-8:00 am PST and our weekly group coaching calls will happen on the following 3 Saturday mornings at 7-8:00 am PST via ZOOM webinar.
You will have access to all materials — videos, meditations, audios, PDFs, etc. — via a password-protected webpage just for people participating in this cleanse. You are welcome to download the materials to keep and use again.
I’ll send you weekly emails with journaling prompts, teachings, and tips for your journey.
You will receive constant support from myself and the group in a private Facebook group where no one other than the current participants will see your posts or comments. The value of the support of the community can NOT be overstated! As much as you are willing to reach in and out, you will GROW!
During the 3rd week of our cleanse, you’ll receive a link to schedule your FREE coaching session with me (value $100).
The investment for ALL of THIS is only $50!
If you’re ready to do this with me, click the button below to purchase your ticket to N O U R I S H !
Ayurveda is a beautiful and rich system of healing. It not only gives us an incredibly detailed science of the human being’s magnificent multi-layered self, but it also gives us a picture of the entire universe and how we fit into it. As such, being aligned with Nature is critical to our overall health and ability to heal.
Simply put…if we are out of sync (misaligned), we cannot thrive.
In practical terms, being ALIGNED with Nature means paying attention to the world around us and arranging our lifestyle choices around the circadian rhythms of our planet. Our Grandparents and Great Grandparents did this naturally, because several decades back we humans were more connected to the rhythms of the earth in our daily lives. Nowadays, we have the ability to eat any food in any season, to watch anything online at anytime, to completely disregard the internal and external rhythms around us for the sake of desire and convenience.
What is this disregard doing to us? It’s part of the cause of a whole slew of epidemic problems in our modern civilization — like obesity, type 2 diabetes, insomnia, and so so many different autoimmune issues, like fibromyalgia, allergies, eczema, arthritis, multiple sclerosis, chronic fatigue syndrome, thyroid problems like Hashimoto’s, and a ton of different digestive issues like Irritable Bowel Syndrome (IBS) and Crohn’s disease. And in case you weren’t aware, this is a very small list of all of the autoimmune diseases that are plaguing so many in “modern” cultures. What I wish everyone knew is this…
Autoimmune dis-eases and so many other health diagnoses can be cured with the Circadian Medicine of Ayurveda.
Circadian Medicine is living in tune with Nature. It really doesn’t get anymore uncomplicated than that, which is why it might be looked over in our modern day and age.
This simple wisdom can easily be lost in a culture that puts more faith in technology and the initials that come after a name, than intuition, nature and the individual’s power to heal.
So, without further ado, I’ll get straight to how you can start today, by getting in tune with the season we are in…Summer!
In the United States, the majority of adults are overweight or obese, increasing their risk for Type 2 diabetes, high blood pressure and heart disease. Obesity is a major contributor to preventive death in the U.S. and can raise morbidity risks associated with chronic diseases, such as hypertension, stroke, respiratory problems and various cancers. Research also shows connections between stress and food. People tend to seek high-calorie, high-fat foods during periods of stress, though in fact, when people are stressed, their bodies store more fat than when they are relaxed.
Thirty-eight percent of adults say they have overeaten or eaten unhealthy foods in the past month because of stress. Half of these adults (49 percent) report engaging in these behaviors weekly or more.
Thirty-three percent of adults who report overeating or eating unhealthy foods because of stress say they do so because it helps distract them from stress.
Twenty-seven percent of adults say they eat to manage stress and 34 percent of those who report overeating or eating unhealthy foods because of stress say this behavior is a habit.
After having overeaten or eaten unhealthy foods, half of adults (49 percent) report feeling disappointed in themselves, 46 percent report feeling bad about their bodies and more than one-third (36 percent) say they feel sluggish or lazy.
Sadly, these numbers are not a true reflection of the magnitude of the problem we are talking about because:
the article from which these stats are taken is from 2013 and they have most certainly increased over the last 6 years.
these numbers come from the limited amount of people surveyed, not all Americans.
It’s likely that most “first world” peoples are suffering from emotional eating that stems from STRESS, and the lack of knowledge and tools to change.
In the VLOG below, I talk with Tarah Peek, of Mandala Mama, about this epidemic problem of modern culture and give practical tools to bring awareness and make change!
If you’d like to have access to these tools and MORE practical wisdom for Self-Healing, join my summer challenge — AWAKEN Your INNER HEALER! You can read more here or click here to join now!
Are YOU Ready to Take Control of your Health + Life and become a Self Healer?
We ALL have the power to heal and the power to choose — no matter what your current life/health circumstances! It’s NEVER TOO LATE! Take one step in the direction of your healing and click the link below to schedule a 1-on-1 session with me to see how we can work together!
I also added a couple handfuls of baby greens to my bowl before I ladled in the kitchari and a diced avocado on top. I was out of cilantro this morning, but I highly recommend adding that on top!
Sacred Wisdom Wellness - Ayurveda, Natural Medicine, Holistic Health, Embodiment, Essential Oils, Health Freedom, Bend, Oregon, Myrtle Beach, South Carolina 