Health & Wellness

5 minute guided meditation challenge

Holiday Calm: Join me in a Meditation Challenge!

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The holiday season is often called the “happiest time of the year,” but we know the reality can feel quite different. What should be a joyous period can quickly become overwhelming, leaving us stressed and disconnected instead of present and peaceful. Our minds race from one task to the next, constantly chasing calendar items and battling endless to-do lists. The anticipation of an over-committed schedule can become not just exhausting, but almost debilitating.

In moments of chaos, I’ve learned that a simple pause—just a brief moment of stillness and focused breathing—can be transformative. That’s why I’m recommitting to my daily meditation practice and inviting you to join me in a month-long journey of mindfulness.

This Challenge: More Than Just Meditation

We can’t eliminate stress completely, but we can change how we respond to it. Think of this meditation as a mini-vacation for your mind – create small, intentional moments of peace in your day, even if it’s for just 5 minutes. No time like the present so let’s make today DAY ONE!

Rest & Reset Challenge 

Dedicate just five minutes each day to mindful breathing. Here’s a weekly guide to get you started:

  • Day 1 (Monday): Listen to my 5-minute guided meditation on Insight Timer or explore other guided meditations.
  • Day 2 (Tuesday): Take your practice outdoors with a walking meditation.
  • Day 3 (Wednesday): Find the time before bed to transition into rest.
  • Day 4 (Thursday): Focus on deepening breaths and releasing body tension.
  • Day 5 (Friday):  A moment in the middle of the day – perhaps before a big meeting.
  • Day 6 (Saturday): Pair meditation with gentle stretching.
  • Day 7 (Sunday): Try it first thing upon waking.

Pro Tip: Repeat this for 4 weeks! There will be days when you forget, don’t feel up to it, or are simply too maxed out. All of that is OK! It’s not about perfection but about progress and self compassion.

Finding time for meditation is similar to scheduling any other important task. Throughout your day, there are perfect opportunities to pause and center yourself: a morning reset to start your day with calm and focus, a midday pause to recharge between tasks, and an evening wind-down to prepare for restful sleep.

By intentionally carving out these moments, you transform meditation from an optional activity to an essential part of your daily routine, supporting your mental well-being and helping you navigate life’s challenges with greater ease.

Are you ready to join my Rest & Reset Challenge? Send me a message, join the WhatsApp community, or leave a comment and let me know YOU’RE IN!

Find the full guided meditation on Insight Timer and begin your journey to inner peace today.

If you are unable to see the Insight Timer recording above, kindly refresh the page.

Quick Alternative: 20 Breaths for Calm

If you don’t have 5 minutes, here is a quick alternative you can do when you’re super short on time:

  1. Find a quiet, comfortable space
  2. Close your eyes and notice how your body feels
  3. Take 20 intentional breaths, counting each inhale and exhale
  4. Gently redirect any wandering thoughts
  5. Release tension with a final deep breath

Posted in Exercises + Tips, Health & Wellness, JSC, Try This!

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Reaching Optimal Wellness – Together!

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I believe in surrounding myself with like-minded individuals, especially those with a strong vision to help others live a healthier, stronger, and optimal life. I have curated and collaborated with brands that equally share my passion for health and wellness. These companies aim to excel and lead in their specific wellness field and I am excited to share them with you. As a part of my community, you will receive special offers with each of these companies.

Please don’t hesitate to reach out if you need specific product information or any recommendations to add to your wellness toolbox. Let’s reach optimal wellness together!

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I have coached many clients on Dr. Cabral’s 7-day Detox program and have done it myself. It’s a tough one but the results are great. EquiLife’s ultimate goal is to help others understand their bodies better and empower them towards decisions on better health. Check out their full product line of functional medicine supplements here.

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Homemade Shea Body Butter

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An important part of my self-care routine and one of the steps in my sleep ritual, I apply this homemade shea body butter after a shower to deeply nourish my skin. I followed a simple recipe from Homemade for Elle with a few personalized tweaks using jojoba oil and one of my favorite combination of pure essential oils.  This does take some prep time but steps are simple and the end result is worth it. A little goes a long way, too! Enjoy!

 

INGREDIENTS:


*Feel free to use your favourite essential oils. Just make sure they are a pure grade. I also love the scent of frankincense and eucalyptus. 


DIRECTIONS: 
1. In a double boiler, melt shea butter and coconut oil in a glass container. 
2. Once melted, allow mixture to cool for 30 minutes. 
3. Add jojoba oil and essential oils, stir gently and place in freezer until it solidifies (approximately 30 minutes).
4. Using a large spoon, break up the frozen mixture by stirring and mashing until soft and creates a whip-like texture. You can also use a hand mixer for ease.
5. Transfer the shea butter to a container and enjoy after a shower or anytime you need extra moisture.

Posted in Health & Wellness, JSC, Try This!

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Create Healthy Habits in 2024!

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HAPPY NEW YEAR!!

Hope you and your loved ones had a fantastic holiday and 2024 is off to a great start!

I spent my last week in 2023 at a 5-day silent retreat at Kadampa Meditation Center and OMG did it open my eyes to loads of observations and insight. So much so that I haven’t fully processed them all. The biggest take away is to not miss any opportunity to create intention and compassion towards everything that I do. A beautiful example the Geshe (honorable Tibetan Buddhism title for monks and nuns) shared was the simple act of going to the grocery store. Instead of focusing on shopping for your needs, you would shift the intention to spreading love and connecting with others while you pick up some groceries for yourself. I know it may sound far fetched but this completely resonated with me. Along with many other gems, I was reminded that we all have the power to make any change we want but it all starts with creating habits that will serve our goal and purpose.

So as we are all still fresh in the new year spirit, let’s plant tiny seeds in our Intention Garden and envision 2024 with endless possibilities. With every seed of intention, patience, dedication and compassion is needed for it to grow into something beautiful. Creating healthy habits is what will keep us on track to reach the goals we have set out for this year.

Here are 4 healthy habits I am implementing this year.

Nurture my EQ

The number 1 pillar in heallth and wellness begins with your mindset. We go through a lot of emotions each day and navigating them can be a challenge at times. Checking in with my emotions and reflecting on my thoughts throughout the day is a powerful habit I have developed over the years. I have been using How We Feel , a science based emotion tracker app. It provides ease and convenience to help me create a daily journal habit. I select my emotion bubbles (2 – 3x a day) and journal my motivation in the morning and set my dedication in the evening. It’s so easy and quite satisfying.

Macro-Dose on Greens 

Building a habit that fuels and nourishes your body doesn’t have to be overly complicated. After my morning lemon water, I take 1 scoop of AG1 in 10oz of water and I get all my micronutrients in one shot. Another way I get my daily micronutrients is breaking my fast with this blended green smoothie. It’s so simple, nourishing and kick starts other healthy choices for the day.

Prioritize Recovery

I never took recovery seriously until I experienced overtraining. Some symptoms are chronic and localized joint pain, disrupted sleep, brain fog, fatigue, and mild depression. Once I understood what my body was going through, I realized that I have neglected to provide the rest my body needed to perform at the level I was demanding of it. Planning recovery days is just as important (if not more!) as planning workouts for the week. Light stretches, sauna/steam, massage, breathwork, adequate sleep, and proper nutrition are some ways I recover so that I can show up 100% for the rest of my workouts and for life. Make sure you prioritize recovery at least 1 – 2 days a week. I thank my coach, Nicholas Lopez at Peak Vitality Solutions for bringing this crucial element of my wellness to the forefront.

 

Honor my Sleep Ritual 

Sleep is a vital process that greatly impacts our overall health and well being. Sleep hygiene has been a hot topic of discussion as more research has surfaced on the importance of sleep and how we can prepare our bodies for a restful night. The first step is to establish a consistent sleep schedule and create an evening routine that supports you. My bedtime ritual starts almost 2 hours before I actually get into bed. This is what I do nightly to prepare for sleep:

  • Make sure I finish dinner by 7/730pm.
  • Turn down all bright lights in my home once the sun sets. (Alexa is set to turn off all lights at 1030pm).
  • Take a hot shower and apply lemongrass and lavender homemade shea butter.
  • Enjoy 1 scoop of Thorne’s Magnesium Bisglycinate in 10oz warm water an hour before bed.
  • Set up an optimal sleep environment (turn down the sheets, close black out curtains, set room to 68 °F, diffuse eucalyptus oil in my bedroom).
  • Shut down all devices by 10pm (I have Alexa remind me nightly at 930pm).
  • Relax, read, and set my dedication in bed 30 minutes before my actual bed time.

This may not work for most of us but that is the beauty of a ritual. You can design and honor a ritual that works with your schedule and empowers you to get the rest your body needs. As with every healthy habit – consistency is the key that will unlock real and meaningful changes in your life.

What healthy habits and intentions have you set for 2024?. Leave a comment below or send me a message. Let’s kick off the year with some strong intentions that set us up to reach our true potential.

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My Healthy Holiday Menu

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The energy and magic of the holidays are in full effect. NYC is vibrant and buzzing – one of my favorite times of the year.

Holiday dinners and parties are filling up our calendars so keeping to any healthy nutrition during this season is a challenge. I focus on getting in extra movement and to prepare the healthiest versions of my favorite meals. Opting for recipes that are gluten and dairy free and made with simple wholesome ingredients make holiday indulging guilt free!

Here are some of my favorite meals on my healthy holiday menu.

TOFU AND BOK CHOY ROLLS

I’m a huge fan of fresh summer rolls but it’s not easy finding a vegetarian option. So I had to craft my own. Much easier than expected to make, I chose tofu, bok choy, carrots and herbs for these rolls but you can create your own with your favorite veggies and protein. Makes a great appetizer to any dinner.  Check out my recipe!

KALE AND BRUSSELS SPROUTS SALAD

Inspired by WellPlated, this vibrant and hearty Kale + Brussels Sprouts Salad is a great combination of texture and flavor. Loaded with nutrients, this salad is savory and sweet and makes a great side dish to any holiday meal. Here is the recipe!

CRISPY CRAB CAKE

This is my all-time favorite! These restaurant-style crab cakes are made with a few simple ingredients and take no time at all. A perfectly golden-brown exterior and flavorful interior are to die for! The best part – they are gluten and dairy free! Here is the recipe!

MAC DADDY MAC N’ CHEESE 

This healthier version of mac n’ cheese will give you all the comfort and satisfaction of the iconic dish but with a heaping of nutrients. Your family won’t even notice that you snuck in some extra veggies onto their plates! You can’t go wrong with this dish – get the recipe here!

SUPER SALMON BURGERS

My go-to protein source is salmon so this was a no-brainer for me to make. A simple recipe that can be served on a gluten free bun, lettuce wrap or in a large green salad. Made some small modifications to Food Network’s recipe for a gluten and dairy free meal. Here is the recipe.

BANANA WALNUT BREAD 

If you know me, desserts (+ croissants) make the top of my list when it comes to indulging. Inspired by Dr. Weil’s recipe, it took me a few attempts on creating my healthiest version of the classic banana bread! And here it is! Get my recipe here.

NATURALLY SWEETENED PECAN PIE

The most sought-after recipe during the festive season. With a little modification, I get to enjoy this classic holiday favorite every year without having to compromise my healthy eating goals. Thanks to one of my favorite recipe blogs Cookie and Kate, who shared a healthier sugar alternative for the pie filling — naturally sweet pure maple syrup — which tastes just as good if not better! I also added a gluten free crust so splurging on a slice or two was guilt free! Here’s the recipe!

Happy Eating + Holidays!

 

Posted in Health & Wellness, JSC, Nutrition, Recipes

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Easy Energy Balls (Gluten + Dairy Free)

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Instead of reaching for another protein bar, pop 1 or 2 of these before a workout and you’ll be up for any challenge! Also great as a little pick me up or when craving something sweet, this is a great go-to. All whole ingredients and so easy to whip up.

Inspired by Love and Lemons (one of my favorite recipe blogs), I made a few changes with the ingredients making this my very own decadent energy treat! Feel free to substitute with your choice of nut butter and non dairy milk to make your own energy ball variation.

 

INGREDIENTS:

  • 3/4 cup gluten free rolled oats
  • 1 heaping tablespoon ground flaxseed and 3 tablespoons warm water
  • 4 tablespoons organic Sunflower Seed Butter
  • 1 tablespoon real maple syrup
  • 3 soft Medjool dates, pitted
  • 2 tablespoons coconut oil
  • 1/2 teaspoon vanilla extract
  • 1/2 teaspoon cinnamon
  • 1/4 teaspoon sea salt
  • 1/4 cup chopped walnuts
  • 1/4 cup shredded coconut
  • 1/4 cup chocolate chips

 

INSTRUCTIONS:

  1. In a medium pan, toast the oats over low heat until just browned around the edges.
  2. In a small bowl, combine the flaxseed and warm water and set aside to thicken for about 5 minutes. In a food processor, combine the seed butter, maple syrup, dates, coconut oil, vanilla, cinnamon and salt.
  3. Add the walnuts and pulse until combined. Then add the flaxseed mixture and mix until smooth.
  4. Then add the oats and coconut and pulse until combined. Add the chocolate chips and pulse until chocolate melts and makes the whole mixture gooey. 
  5. Roll the mixture into balls (10 – 12 balls) and chill until firm, at least 30 minutes.
  6. Store in an air-tight container in the refrigerator.

Posted in Health & Wellness, JSC, Nutrition, Recipes, Sweet Eats

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Shift in Perspective…and Happy Holidays!

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These past 3 weeks have been a whirlwind for me. A whipping tornado tearing through lists of things to do and leaving behind a debris of pieces that won’t be tended to until next year. Does anyone feel this way? Does this happen to you during the holidays?
My last straw was just yesterday when nothing I planned went right. I was losing my composure and felt I was being tested. I literally asked the universe “Are you testing me right now? Am I failing this test?”
So instead of grimacing and complaining through the rest of my day, I stopped to notice my behavior and current outlook. I closed my eyes, took 10 deep breaths and refocused my attention to what truly is important – my health, the warmth and love of my family and friends, and most importantly the ability and choice to turn my perspective around. I later had a session with my amazing dance teacher and it all melted away. I still had so much on my plate but I knew that huffing and puffing my way through was not helping anyone especially those that I surrounded myself with. Bringing awareness to forefront, regulating my emotions and shifting my perspective changed everything.
If you’ve found yourself in a similar situation, take a pause, breathe, re-center, and remind yourself of all that you have in your life. We have the choice to change our perspective and it only takes a few moments and several deep breaths (as many times as necessary through the day ;)). Despite all that you have to do during this season, embrace the beauty in each moment.
Sending you and your loved ones so much love and light this holiday season and always.
I look forward to deepening our connection in 2022! Stay safe and healthy!

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To Medina and Beyond…

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Fall is upon us and I can already feel the change in the air – the shift of the season – the transition in my energy. As much as I love the heat of Summer in the city, it’s exactly what makes me embrace the crisp and chilly air of Autumn.

I recently returned from a wonderful journey to Morocco. 7 days / 7 cities, I experienced the historical northern cities of Tangier, Tetouan, Chefchaouen to the faster pace of Fes down to the surreal and powerful Sahara Desert (Merzouga) and finally to the “red city”, Marrakesh. Had the honor of meeting the most amazing and generous people I have ever met in my life that opened up their homes and hearts to us. This was not only the cultural experience I have longed for the past 2 years but one of spiritual connection that will be engrained in me for life. (If you’re traveling to Morocco, I would love to share with you the amazing recommendations and connections I discovered!)

Often when traveling internationally I put up a protective shield to guard myself from being the doe eyed traveler I can sometimes be taking in the wonders of a new city. As warm and welcoming as the Moroccans were I was still very skeptical and at times found myself defensive and gripping to my American way. I came to realize that their humble way of life and their giving nature was not a facade and I had to let go and embrace it.

I later came across this reading from Daily OM that reminded me of why we hold on so tight to our boundaries and defenses and what comes from letting them go. Wanted to share with you and hope this speaks to you as it did to me.

Sending you all so much love, peace, happiness + wellness this Autumn and always. 

DAILY OM writes:

Trees grow up through their branches and down through their roots into the earth. They also grow wider with each passing year. As they do, they shed the bark that served to protect them but now is no longer big enough to contain them. In the same way, we create boundaries and develop defenses to protect ourselves and then, at a certain point, we outgrow them. If we don’t allow ourselves to shed our protective layer, we can’t expand to our full potential. 

Trees need their protective bark to enable the delicate process of growth and renewal to unfold without threat. Likewise, we need our boundaries and defenses so that the more vulnerable parts of ourselves can safely heal and unfold. But our growth also depends upon our ability to soften, loosen, and shed boundaries and defenses we no longer need. It is often the case in life that structures we put in place to help us grow eventually become constricting. 

Unlike a tree, we must consciously decide when it’s time to shed our bark and expand our boundaries, so we can move into our next ring of growth. Many spiritual teachers have suggested that our egos don’t disappear so much as they become large enough to hold more than just our small sense of self — the boundary of self widens to contain people and beings other than just “me.” Each time we shed a layer of defensiveness or ease up on a boundary that we no longer need, we metaphorically become bigger people. With this in mind, it is important that we take time to question our boundaries and defenses. While it is essential to set and honor the protective barriers we have put in place, it is equally important that we soften and release them when the time comes. In doing so, we create the space for our next phase of growth. 

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Our Line of Defense Against COVID-19

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We are inundated with so much information in the midst of the COVID-19 pandemic, it’s natural to fall into a state of fear and panic. As we are still in this state of flux, I want to remind you of the key pillars of healthy living as this is our line of defense to stay strong and protect ourselves, those we love, and our community.
#1 HAVE A STRONG MINDSET + DO NOT STRESS
When we are faced with a situation that is out of our control, how we respond is where the true power lies. Have a strong mindset, think positive and behave within reason to gain a sense of control and balance. Taking the CDC precautions of washing hands, wiping areas down, not touching face, and social distancing, we can put matters into our own hands and be socially responsible.
Stressing out during these times do not help. When we stress, our bodies release cortisol which breaks down our immune system. Now more than ever, our immune system needs to be strong and resilient.
#2 FUEL UP ON NUTRIENT DENSE FOODS + HYDRATE
Nutrition is medicine! When we nourish our bodies with nutrient dense foods, we amp up our immune system. Avoid alcohol, sugar, and dairy. It helps to reduce inflammation and mucus so our cells can do their job. Make sure to drink lots of water. Avoid drinking cold water, warm water is best to aid in release of toxins and purification of the bloodstream.
#3 GET ENOUGH ZZZZZ’S
Sleep deprivation doesn’t provide ample time for our bodies to recover therefore weakens our immune system. Make sure to get at least 7 – 8 hours of sleep. Recovery is crucial to help fight off infections.
#4 (LAST BUT DEF NOT LEAST) EXERCISE!
It is so important to maintain physical activity during this time. Not only will it relieve stress but helps to build up antibodies and promotes cellular turnover to ramp up the immune system. One of the main reasons to exercise is to be and feel stronger so when we get hit with these infections, our bodies can tolerate the blow and recover! With technology, we are now able to stream classes and work out at home or opt for an outdoor workout. If you do train at a gym, make sure to keep your distance from other members, be cautious and wipe down all surfaces, avoid touching your face and wash your hands before and immediately after your workout.
Our mind and body is stronger than we think. So let’s tap into our natural super powers, love and laugh and we will all come out on the bright side soon enough. Stay healthy and strong NOW + ALWAYS!

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BURN BABY BURN…and welcome 2020!

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One of my most memorable New Year’s eve was spent in Woodstock with my good friends Camellia and Renee from Soul Being Wellness. Being in the woods surrounded by great energy, so much love, and delicious food was more than I can ask for. One of the many moments that made this night so special was when we welcomed the new year with a Latin American ritual called El Ano Viejo. A dummy is constructed from newspaper, cardboard, scraps, rags and stuffed with a list of the things you want to release and let go of the year and all things to manifest and create in the new year. The dummy is then burned at midnight welcoming the new year. This experience really stuck with me and will be one I won’t forget.

This year, my plans won’t take me to the woods to celebrate El Ano Viejo, but that doesn’t mean I can’t continue the ritual. This year I will be practicing a similar tradition called Burning Bowl Ceremony. A mindful and intentional practice that can be done in any setting (with caution of course). This simple ritual aims to cleanse you of the past and allow yourself to start fresh to create a more positive and abundant new year.

EASY STEPS TO BURNING BOWL CEREMONY:
#1 Create the space
An ideal space would be outdoors (backyard, park, garden, rooftop, etc). Make sure you feel comfortable and safe in this space and it doesn’t contain loud noises or distractions. You want to make sure you can focus with intention.

#2 Set Your Intention
Start with taking 5 deep breaths with your eyes closed. Allows these breaths to ground you and bring your mind to a state of peace and calm.

#3 Make Your List & Let It Burn Baby Burn!
Write down on a piece of paper all the things you want to let go of: negative attachments, mindsets, regrets, sorrow, pain, loss. Place the paper in a metal or glass bowl, light it up, and let it burn. Let the burning allow a feeling of closure, release, and love. You will be surprised how good you will feel after.

So let’s set our intention and light the way into a prosperous new year filled with growth and love.
May 2020 bring you and your family all the peace and happiness the universe has to offer.

HAPPY NEW YEAR, MY FRIENDS!

Posted in Community, Health & Wellness

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