5 Amazing Benefits to Dry Brushing for Skin

I absolutely love when I learn health + wellness tips from other people; especially when that person is my mom. She introduced me to dry brushing 9 years ago and I immediately had to know what it was all about. I’m really into researching health and wellness topics and of course had to watch a few YouTube videos in order to understand just what dry brushing was all about. I was still living in Alaska at the time and stopped by one of my favorite hole-in-the-wall natural food stores called “Anna’s Health Foods” to pick up a brush, like this one. I’ve been dry brushing ever since; although, sometimes I am much more consistent and better about doing it than others. Here are 5 reasons why you should go pick yourself up a body brush and start dry brushing on a weekly basis:

Reduces Cellulite:

Dry brushing your skin a few times a week can help to reduce cellulite. It tones and firms the skin in areas where cellulite tends to be more prominent; on the backs of thighs and butt. The appearance of cellulite is simply toxins that have accumulated in your bodies fat cells and haven’t been eliminated. Dry brushing helps to release these toxins into the bloodstream so that your body is able to get rid of the toxic waste.

Increases Blood Circulation:

Of course brushing your skin will bring blood to the surface, therefore increasing blood circulation. This is especially good for those of us who have bad circulation. Good blood flow/circulation is important for overall health and wellbeing and is especially important to bring oxygen and nutrients to every part of the body. Plus, good blood circulation will give your skin good color and will promote that healthy, natural glow.

Exfoliating and Helps to Remove Dead Skin:

Dry brushing is very exfoliating for the skin. I think it’s common for most of us to tend to take really good care of our faces and to forget about the skin on the rest of our body. I love to dry brush before I take a shower so that I can wash off any dead skin and then moisturize like crazy after! My skin always feels so much more smooth and soft when I am consistently dry brushing. I’ve also noticed that I don’t get as many ingrown hairs or bumps from shaving my legs when I dry brush on a regular basis.

Improves lymphatic drainage:

This part goes back to increasing circulation in the body. When blood is flowing, it gets the lymphatic system draining as well. Lymph is the fluid that carries white blood cells and flows through the lymphatic system. Lymph also contains lymphocytes which are the cells that attack bacteria in the blood. When this fluid is able to move around and circulate properly, our bodies are better able to detox and defend themselves from bacteria/viruses.

Now, you might be wondering how you dry brush in the first place. First, you need to buy a brush like this one to get you started. After you have a good brush, the process is very quick and simple. I always start at my feet and make my way up my body. Start by using small, medium pressure, short strokes and always brush towards your heart. I brush the bottoms of my feet a couple times and then the tops of my feet; again, making sure you are moving towards the heart. Next use small strokes up the fronts and backs of your legs and make your way up to your stomach and back. You can do a circular, clock wise motion on your stomach and back. Of course your back is going to be a little bit harder to reach unless your brush has a long handle on it, so you can do small, short strokes instead of a circular motion if you need to. Make sure to brush your armpits in a circular, clock wise motion as well and then do small strokes from you hands, all the way up your arms until you reach your shoulders. I always finish by doing small strokes from my shoulders and neck down towards my heart.

Make sure to drink plenty of water after dry brushing because it is stirring up toxins in your body and you want to make sure your body has enough fluids to help detox and flush out the toxins. I find that dry brushing gives me energy so I recommend doing it in the morning or mid day instead of at night just so that it doesn’t interfere with your sleep. You don’t have to shower right after, but it’s a practice that I always do, followed by this coconut oil moisturizer that I absolutely love. The whole process makes me feel so refreshed and glowy. I hope you try it too!

With love,

Ashley

The Power of Fermented Foods

If you haven’t heard by now, I am all about that gut health. I believe it is the foundation of a healthy mind and body and is one of the most important things you can focus on when it comes to your overall health and wellness. Your digestive system (commonly referred to as the “gut”) is where all your food is digested and assimilated and if it’s not working properly, you wont be able to absorb the nutrients from the food you eat and you might experience other uncomfortable and unpleasant symptoms. We each have a “microbiome” in our digestive tract and its full of good and bad bacteria. It’s important to feed the good bacteria in our guts in order crowd out the bad bacteria. Fermented foods/drinks are one of the best ways to feed the good bacteria in order to promote your gut health.

Fermented (or cultured) foods contain probiotics, which are the healthy bacteria our guts need. This good/healthy bacteria helps to improve digestion, boost immunity, detoxify your body, reduce inflammation, improve cognitive function, and improve the overall microbiome of the gut. Often times, different fermented foods/drinks contain enzymes that are necessary to properly break down food in our digestive system in addition to the beneficial bacteria they provide. Some of my favorite fermented foods/drinks are sauerkraut, kombucha, beet kvass, and coconut water kefir.

Sauerkraut

Sauerkraut contains beneficial bacteria and enzymes to eliminate pathogens and help break down your food. It also contains Vitamins K and C which both help to support, create, and maintain healthy bones in the body. Sauerkraut contains antioxidants and reduces inflammation by crowding out harmful bacteria and pathogens. This is my favorite sauerkraut brand and I love to eat it with eggs, on salads, with stirfrys, or even just have a spoonful by itself sometimes.

Kombucha

I don’t particularly believe that kombucha is the #1 way to get probiotics into our system; the main reason is because in order for the “mother” of the kombucha to grow and thrive, it needs to be fed some type of sugar either from cane sugar or honey. Sometimes these beverages can have upwards of 20-25 grams of sugar for one 16oz bottle. With this being said, I still love the taste of kombucha and do believe that it provides beneficial probiotics and enzymes. I always try to find a flavor and brand that has a smaller sugar content like GT’s cranberry and gingerade flavors.

Beet Kvass

I have been drinking this on a regular basis for the past two months and absolutely LOVE IT. It has a fermented, but pleasant taste and is super easy to drink a couple ounces of daily. It’s amazing to help detox your liver, reduce sugar cravings, improve your digestion, supports mental clarity, and repopulates the microbiome with good bacteria. This is the brand of Beet Kvass I always buy and highly recommend it!

Coconut Water Kefir

Although I love the 3 options I mentioned above, this is by far MY FAVORITE. I love coconut water kefir so much. It tastes more like a mild kombucha and has a bit of a tangy yogurt taste as well, but I absolutely love it. Coconut Kefir is so beneficial for breaking down the food in our digestive systems, providing good bacteria to our microbiome, and supplying our bodies with many nutrients such as amino acids, enzymes, calcium, magnesium, phosphorus, and vitamins K and B. I used to make my own using this kefir starter, but I got a bit lazy and started to buy coconut water kefir from GT’s instead. Making your own is quite a bit cheaper, so if this is something you’re interested in, I recommend you going that route. Buy the kefir starter here and follow the simple instructions. It’s so easy and so good for your digestive system.

Overall, I think it is so beneficial to add in fermented foods to your daily routine. Your gut will thank you! You’ll notice less bloating, better digestion, clearer skin, and improved cognition. If you ever have extra questions regarding this topic or still don’t know how to get started, feel free to reach out to me! I would love to help. Xo

With love,

Ashley

What's healthier: Juices or Smoothies?

A question that I’ve been asked a lot over the years is which one is better for you; drinking juices or smoothies? My answer is they both are, but for different reasons. I incorporate both of them into my diet and definitely believe they both boost your overall health and wellness.

The Difference between Juices and Smoothies:

The main different between the two is that one has more macronutrients than the other. Macronutrients are nutrients that are needed in large amounts in the body; fats, proteins, fiber, water, antioxidants and carbohydrates. Smoothies have more macronutrients than juices because the ingredients are blended instead of ran through a juicer. This ensures all the macronutrients are still in tact. Since the process of juicing strips away most of the macronutrients; you aren’t getting much protein, carbohydrates, fats, and fiber. You are still getting water and antioxidants, but without the other macronutrients, the juice gets absorbed into your bloodstream at a rapid rate because there isn’t a lot of substance to slow down the absorption process and there isn’t anything your body needs to digest and breakdown. On the other hand, smoothies take a little longer to digest because they (usually) have fats, proteins, fiber, and/or carbohydrates. This means that smoothies will keep you fuller, longer.

Keep in Mind…

There are a few things I like to keep in mind when making juices and smoothies. For juices, I always make sure that the bulk of what I’m juicing is a green vegetable. This can be anything from spinach and kale to cucumbers and broccoli. You want to make sure most of your produce is low in sugar because the juice gets absorbed into your bloodstream very quickly, and you don’t want to get a big hit of sugar straight to your bloodstream. If you decide to include fruit into your juices, that’s okay, but try to keep it to a minimum and use fruits such as green apples, lemons, and limes which are all lower in sugar. If you want to use an orange, pear, grapefruit, pineapple, or another fruit higher in sugar, try juicing half the fruit instead of the whole thing.

When making smoothies, I try to limit my sugar from fruit and/or sweeteners as well. All of my smoothies have a banana, berries, or some other type of fruit. I will add dates or honey from time to time as well, depending on what type of smoothie I’m making. I think adding these things is absolutely okay to do, you just need to be mindful of the amount you are adding. I typically only add a tsp of honey, 1-2 dates, or half a banana to sweeten my smoothies a little bit. The nice thing about smoothies is that since they are blended, they still contain all their healthy fats, fiber, and protein from the ingredients you add so the sugar from fruit and any other sweeteners you add doesn’t get absorbed into the bloodstream as fast as it does with juices.

Overall…

Like I mentioned before, I love enjoying both juices and smoothies. If you’re looking for something that has more substance, then smoothies are the way to go because they will keep you fuller, longer. If you are just looking for a major vitamin and mineral boost, then juices are great for that while being extremely hydrating. Smoothies are appropriate as a meal, such as breakfast, if they have an adequate amount of protein, fats, carbohydrates, and fiber. Juices, on the other hand, are better to incorporate in addition to your regular meals.

I hope this post answers some questions on juices versus smoothies and be sure to keep your eyes out for more juice and smoothie recipes in the next couple months!

With love xo,

Ashley

My Favorite Night Time Rituals

Routine is great if it works for you. For me, it feels rigid and honestly, boring. Part of me wishes I was more of a routine person, but I’m just not. But, there are certain things I like to do every night, most nights, or a few nights a week that set me up for a good night of sleep. Every evening looks a little bit different for me, so I thought I would write a post about some of my favorite night time rituals.

Epsom salt baths:

I usually take baths once a week, sometimes twice. They’re so relaxing, good for detoxing the body, and great for sore muscles. This is my favorite epsom salt brand.

Foam rolling and Stretching:

The foam rolling part might not be the most relaxing, but it’s so good for breaking up fascia in the body and alleviating sore muscles. It’s also good for reducing cellulite too. I do find stretching to be really relaxing and something that I love to do at night. I usually try to foam roll/stretch 3-4 evenings a week.

Face masks:

I love the feeling of washing my face at night and then putting on a face mask. I don’t do face masks every night because I do think there is such a thing as using too much product on your face. I try to do a mask 1-2 times a week, maybe 3 if I need extra exfoliation or hydration. My few of my favorite masks are Summer Fridays R+R (it smells like roses and is so good for exfoliating), Herbivore Botanicals Brighten (so good for getting glowy skin), and Acure Seriously Soothing Biocellulose Gel Mask (I was seriously shocked with how smooth, bright, and hydrated my face was after this mask).

Legs up the wall pose:

I like to do this a few times a week. You simply lay on the ground and put your legs straight up the wall for 10-15 minutes or whenever you feel like you’ve had enough. It’s so restorative for the adrenals and is really great for those who don’t have great circulation (like myself). It’s also really great for calming anxiety and getting your body out of the fight or flight and into rest and digest. I find it super calming for my mind and a chance for me to just “be” and breathe deeply.

Drinking tea:

This is something I do almost every night. It has become such a habit for me and something I look forward to. My favorite brands of tea are Traditional Medicinals, Mountain Rose Herbs, and Organic India Tulsi Tea. I drink a variety of different kinds; peppermint, dandelion root, red clover, nettle leaf, chamomile, ginger, lemon balm, and sweet rose are my usual go-to’s.

Reading:

I love reading before bed. It really helps me to wind down, relax, and get in the zone to go to sleep. One of my favorite book right now is The Seat of the Soul .

CBD oil:

This is something I started using more recently and I love it. A brand called RELEAFE, based in Bend, Oregon sent me a few of their products including their CBD chapstick and CBD oil. I’m obsessed. Not only is their CBD organic, but it doesn’t have any added chemicals or fillers AND they’re a small business created by really nice people. This oil helps to take any stress or edge off from the day and puts me in a calm state, ready to sleep for the night.

Journaling:

This is something I would like to do more of. If I have a lot on my mind, I like to put pen to paper and get it out. It’s such a good release for me and helps to calm down mental chatter. How many times have you gotten into bed and were ready to fall asleep, but then your mind starts to think about all the things you want to do but haven’t yet or all the mistakes you’ve ever made? I’ve been there. Journaling really helps me to get my thoughts out and “vent” so that I can relax and fall asleep. I love using ban.dō notebooks for my journaling.

On a typical night, I usually do a couple of these things to get me ready to go to sleep. I hope this gave you some good ideas for rituals you can incorporate into your nighttime routine. Remember not to put too much pressure on yourself to have some perfect night time routine; do what works for you and your schedule and what makes you feel like your best self. Xo

With love,

Ashley

6 Easy Ways to Drink More Water Everyday

Water. It’s one of the simplest things we can do to transform our health. It helps to flush out toxins, is responsible for many important functions in our bodies, and is absolutely vital for overall health. Yet, many of us are still not drinking enough. I remember doing a health consultation 4 years ago and my client mentioned that she only drank soda throughout the day. I sat there, trying to make sure my jaw didn’t drop to the ground, and just listened. In that moment I truly realized that we are all at different stages in our health and wellness and as a health coach you have to meet people where they’re at. And sometimes we need to go back to the basics and focus on the little things, that over time will have the greatest impact. I sat there thinking “my head would feel like a bunch of tiny men slamming a hammer if I didn’t make sure I drank water everyday”. But sometimes people don’t realize how bad they feel, until they start to feel good again. I’ve also had people ask how much water they should be drinking on a daily basis and if they don’t love drinking water, how they can jazz it up and make it a little more appealing. I simple tool to gauge how much water you should be drinking on a daily basis is take your weight, divide it by two, and drink that many ounces daily. So, if you weigh 200 pounds, you should be drinking roughly 100 ounces of water. This is, of course, just a suggestion, but I always thought it was silly that the recommended amount of water was 6-8 glasses a day when we all differ in size. Keep reading on if you want a few tips on how to incorporate more water into your daily routine.

1. Keep a glass of water or full water bottle next to your bed. When you wake up, before anything else, chug the whole thing or as much as you can. This will ensure that right off the bat, you are getting at least 12 ounces of water into your system (or more depending on the size of your glass). Remember that our livers detox at night while were sleeping, usually between the hours of 1 and 3 am, so we should show our body some love by helping to flush out those toxins our livers worked so hard to expel.

2. Make warm lemon water or tea first thing in the morning. This is a great trick to add to the first tip, or just on its own. The warm lemon water is great for alkalizing the body and lemon is a gentle detoxifier for our livers. If you don’t have lemons on hand or don’t prefer warm lemon water, a nice organic tea is still a great way to hydrate.

3. Carry a water bottle with you at all times. Preferably a reusable water bottle in order to not produce lots of waste and to be more cost effective overtime. I recommend finding one that has a straw or adding in a reusable straw. I find that I drink SO much more water when drinking out a straw. When you carry a water bottle with you all day, you won’t ever have the excuse of not drinking enough water and it’s also a good reminder.

4. Infuse your water with fruits and/or vegetables, tea leaves, or essential oils. I have a post here on my tea infusion recipe that I love making. I also love to add fresh squeezed lemon to my water or sometimes I’ll add cucumber slices too. There are so many combinations to play with. If you’re looking for a quick addition, I love adding essential oils like wild orange, tangerine, lemon, lime, or grapefruit. Be careful which brand of essential oils you use because not all brands are created equal. My favorite brand is dōTERRA.

5. Eat fruits and vegetables that have a high water content. Produce such as cucumber, celery, watermelon, grapefruit, oranges, romaine, and strawberries all have a very high water content and will help your body to stay hydrated plus they have added fiber, vitamins, and minerals too!

6. Drink juices or include bone broth in your diet to help stay hydrated. If you’re incorporating juice, make sure it’s organic because there isn’t any protein, fiber, or fat to slow down the absorption process into your bloodstream meaning that if the produced juiced isn’t organic, you will get a quick hit of pesticides and chemicals into your bloodstream. Also, make sure you are opting for juices with a lower sugar content. I recommend cold pressed organic juices that are made with mostly vegetables. You can make your own at home too, that way you know exactly what’s in it! Besides incorporating high quality juice, including things like bone broth will help your body stay hydrated and get a mineral and collagen boost as well. Bone broth is also really beneficial for soothing and healing the gut.

Try implementing 1 or more of these tips this week and see how they help you to up your water intake. Remember that when you are hydrated, you have more energy, feel less tired and fatigued, you tend to be less hungry, you sleep better, and you feel better overall.

With love,

Ashley

This is 30

I’ve been reflecting on my 20’s the past couple of days since I turned 30 last Friday. These past 10 years have included so much growth, happiness, sadness, frustration, love, feeling lost, feeling found. Feeling so low that I didn’t know if I would ever feel like “me” again. Feeling so aligned and happy I didn’t know it was possible. One thing has become so apparent through it all and that is that you can’t have the light without the dark. It is impossible to know true happiness, joy, love, excitement, etc without the opposite. We are all on a different path, learning life’s lessons and being confronted by our fears. I truly believe that people are placed in our lives to teach us a lesson, great or small. I also believe that it’s at this age where we truly realize what is important, who has our back, what we ultimately want out of life, and how we want to show up.

I feel like I’ve learned so much about myself this last decade. I was 21 when I had my first real panic attack. I lived in this anxiety ridden, fear state for almost 2 years straight. I didn’t know how I was going to pull myself out, but I knew I had to try. I was completely lost and felt like I would almost never find a way out. Very slowly, but surely I did. I see my anxiety as my greatest teacher now because these days I am so in tune with my body and the energy around me. I have always been a highly sensitive person, but after going through this I had a new outlook on life in general and saw my sensitivity as a tool instead of a hinderance. I am stronger than I ever would have been without this experience and I found my true passion of health and wellness through it all. After taking some time off of school because of the tough internal battle I was facing, I went back and finished my degree in Healthy Lifestyles Coaching from ASU and became certified as a Health Coach from the Institute for Integrative Nutrition. I started healing my body from the inside out and addressing issues with my gut, adrenals, and thyroid. I know healing naturally from anxiety and panic attack disorders are possible because I did it and its my absolute passion to help others do the same.

I’m so grateful for the path I’ve been on. Sometimes I feel pressure to be more and do more but then I remember that everything happens for a reason and I’m exactly where I need to be. And these are just a few things I’ve learned along the way…

Vibes are real, they don’t lie.

When people show you who they are, believe them.

Actions speak louder than words, always.

Constantly seek knowledge and continue to evolve and better yourself.

Surround yourself with those who lift you up, make you a better person, care about your happiness, fill you with joy, and make you laugh.

Don’t take what others say or do so personally, it isn’t about you.

Be you, be kind, be authentic, be genuine.

Not everyone is going to like you and that’s okay.

Listen more than you speak.

Have the difficult conversations.

Lean into your fears and go after the things you want.

Call your mom whenever times get tough because there isn’t anything that talking to your mom can’t fix (at least with my mom because she is an actual earth angel).

Call your grandparents and take the time to make sure they know they are important to you.

Quit caring so damn much about what people think of you (I’m still working on this one).

Create things that make you happy.

Pain and sadness are temporary, so feel the emotions, let it out, and let it go.

Forgive even when it’s hard because life is too short and harboring resentment doesn’t do you any good.

Let the people who are important to you know that.

Try new things and always make time for adventure.

It’s okay to like and have nice things, but remember those things do not define you or your worth.

Live by the values you want people to remember you by.

Do the things that “light you up” and do them often.

Have discipline and do the things you don’t necessarily want to but know you need to.

Take good care of yourself. Eat healthy, get lots of rest, exercise, meditate, and journal.

Mindset is everything. You cannot have a healthy body with a negative mind.

Ask questions about people and their lives. Take a genuine interest in them.

If you know a person’s true story, you wouldn’t dislike them.

There is power in being vulnerable. It’s scary as hell, but it’s healing for you and for others.

It doesn’t matter if someone calls you a weird hippie because you like to drink green smoothies, burn sage, and get excited about house plants and crystals.

Don’t let your emotions get the best of you.

You don’t need to do what society says you should be doing. Your path is your own.

Don’t leave your laundry in the washer too long because you’ll end up having to rewash it.

If you don’t love something in the store, you aren’t going to love it more once you bring it home. So only buy items you truly love.

Connection and love is what the human experience is all about. Most everything else is just a bunch of fluff.

You can recreate yourself at any moment.

Age is just a number. Don’t let that stop you.

Take more risks and don’t be so afraid of failure.

Let go of people or things that are not serving you. Life is too short.

I would LOVE to hear about some things that you’ve learned in the last 10 years or even just 1 year of your life! Thank you for reading along and letting me share a piece of my heart with you.

With love,

Ashley

Detoxing Baths With Epsom Salts + Essential Oils

Image from pinterest

Epsom salt baths? YES please. I love them. In my opinion, there’s nothing more relaxing, except maybe a massage or laying on the beach somewhere. But if those things aren’t an option, this is the next best thing. Besides the fact that they are deeply relaxing and give you that much need break and quality “me” time, they are really beneficial for your body and help with the detoxification process.

Epsom salts contain Magnesium, which aids in various bodily functions; one of them being the removal of toxins. Ridding the body of toxins will help to alleviate inflammation, pain, stiffness, fatigue, etc. Magnesium is also said to reduce stress and help with deeper sleep as well as helping to produce serotonin (the “feel good” hormone) and reducing the effects of adrenaline. Epsom salt baths can also help to relax muscles and improve the function of your nerves.

I try to take an Epsom Salt bath at least once a week and it’s something that I truly look forward to. I usually take one before bed because it helps me to relax and I love the feeling of getting into bed at night when I’m all clean and fresh. Now, if you just washed the sheets and have a freshly clean bed to get into also, that’s even better. I like to do my nightly routine before taking my bath; washing my face, brushing my teeth, taking my vitamins, etc. I then brew a cup of tea and sometimes even put on a face mask while my bath is running. I add about 2-3 cups of Epsom salts and pick out a couple of essential oils to add to my bath. I change it up to whatever I’m intuitively feeling at the moment; I really love ylang ylang, eucalyptus, and dōTERRA blends such as whisper or balance. Really anything that is grounding and smells nice is good in my book. Just remember, you only need a couple of drops because these oils are really, really potent.

I’ll then grab a book and/or my headphones and my cup of tea and soak for 20-30 minutes. I personally like to wear my noise cancelling headphones just so that I can completely tune out any noises in my apartment or the street below (I like in downtown Seattle and it can be pretty noisy) and really settle in and relax. Sometimes I’ll read or just listen to music. I enjoy this time so much- it’s one of my favorite wellness rituals. You can always light a candle too if you want those extra relaxing vibes! And if you want to step up your detox process before your bath, take a few minutes to dry brush first (I’ll do a post on dry brushing soon). After I’m done taking my bath, I will usually do “legs up the wall pose” for 5-10 minutes to calm my nervous system even more before getting into bed. I fall asleep like a baby when I do all of this before bed. If you try this, let me know! I would love to hear what you think.

With love,

Ashley

My Gut Healing Protocol

I was back home in Alaska for the Thanksgiving Holiday and went to see a bodywork healer that both of my parents go to on a regular basis. Her name is Lorna and she is an absolute wealth of knowledge and so intuitive in her skill. You know when you meet those people and you just KNOW they are doing the exact work they are meant to do? Lorna is one of those people. I started telling her about the gut health issues I have had for years and the poor circulation I have always experienced. She immediately started giving me a healing protocol to follow that would help with the symptoms I had been experiencing. I was happy to be back in Alaska to see family and friends and enjoy Thanksgiving at home for the first time in 4 years, but I also couldn’t wait to get back to Seattle to implement the advice Lorna had given me.

I flew back the Monday after the Holiday and actually started my protocol that morning before I left. This meant no airport food, no airplane snacking, and no champagne or sparkling beverages on the plane. I don’t prefer the first option anyways, but I do like to eat and have a beverage or two while traveling. I was committed though and I found it interesting how I was much more willing to follow this protocol because she had told me to. It was basically drinking bone broth for 3-5 days, which is something I have recommended to people as a Health Coach in the past. It made me truly understand the importance of being a Health Coach and Nutritionist. People can read all the health and wellness information out there and maybe even know what they need to be doing, but sometimes it’s hard to implement unless you have a coach of some sort who acts as your accountability partner or authority telling you this is what you need to do in order to feel better and watch your symptoms disappear.

So I started my “cleanse” off by drinking 24 ounces of warm beef bone broth in the morning. Since I wasn’t able to go through security with broth, I knew I would have to wait until I was back in Seattle to have anything again. I have read that it’s good for your digestive system to fast while traveling anyways, so I figured it wasn’t the worst situation to be in. As soon as I landed back in Seattle, I dropped my bags off at my apartment and went down the street to Whole Foods to grab the last, yes the VERY LAST, bag of beef bone broth they had. I came home, sauteed some onion, garlic, celery, carrots, mushrooms, and cilantro and then added the broth and let everything simmer for about 30 minutes. I ended up finished the whole bag (24 ounces) of bone broth that night with the added vegetables.

The next 2 days I started my mornings with 12 ounces of warm lemon water (a half of a lemon juiced into 12 ounces of water), 16 ounces of pure celery juice (one whole bundle of organic celery juiced), and had about 36 ounces of bone broth throughout the day. The last 12 ounces of bone broth of the day would have added vegetables; celery, carrots, onion, garlic, mushrooms, and cilantro. I also ate a spoonful of papaya seeds with one teaspoon of honey every day. This helps to kill off any harmful bacteria and parasites in the digestive system. I had experienced two parasites this year; one after I spent 2 weeks in Bali and one after I spent about 9 days in Spain. I had been on a protocol to get rid of the parasite, but I figured since I was giving my digestive system a rest, it wouldn’t hurt to take extra measures to make sure the parasite was completely gone. I also ate the small papaya I got specifically for the seeds because they happen to be very easy on the digestive system and act as a natural digestive enzyme to help break down and assimilate your food.

I felt amazing on day 2 when I first woke up, but definitely felt the desire to have a real meal by the end of that day. My energy was great overall and I never felt faint, light headed, or dizzy. I told myself that while doing this, if I ever felt any of these things, then I would add in a regular meal. I had done a juice cleanse in the past and felt absolutely terrible while doing so. I was shaky, very light headed, fatigued, and really anxious. I absolutely love juicing, but I know doing a juice cleanse is not beneficial for my body. I think one of the reasons this bone broth healing protocol was better for me is because I was still giving my body substance (each 8 ounce cup of broth has 10g of protein) and was listening to the way I felt and went into the process knowing very well that if it wasn’t feeling right for my body, I would stop.

At night I would add in my homemade cashew mylk that consists of only cashews, filtered water, dates, and cinnamon. I mixed it with a superfood cacao mix called, Cacao Bliss, that my mom gave to me that has no added sugar and various other healing superfoods. This was my night cap and something that really helped me get through the 3 days.

I didn’t exercise while on this protocol because I wanted to give my body some rest and didn’t wan’t to overexert myself. I did make sure I walked a good amount and drank lots of water to help flush out any toxins that might have been stirred up. I also took an epsom salt bath on day 3 with essential oils to help restore minerals in my body as well as help my body to detox. Overall, the process felt very healing and like something my body really needed. I believe it gave my digestive system the break it needed and helped to increase circulation and decrease inflammation in my body. Another big thing I noticed was that when I did add in simple foods, I ate much more mindfully and wasn’t craving bread and salty foods like I normally do. After having an allergy test done 9 years ago and finding out I was gluten intolerant, I have mostly cut it out, but this past year I’ve let myself have it quite a bit more frequently than I used to. I know that gluten puts stress on my body, causes inflammation, upsets my digestive system, and taxes my adrenals and thyroid. I’m so thankful this break gave my body a much needed reset and gave me the ability to regain a better relationship with food once again.

If you have any questions about the cleanse I did, why I did it, and/or if it would be good for you , please feel free to reach out to me at ashley@ashleycarlson.co ! As always, I would love to hear from you.

With love,

Ashley

What I Eat in a Typical Day

There are days where I have pizza, burgers, or super delicious breakfast burritos and there are days where I drink green juice and smoothies and eat really big salads. Not because I feel like I have to, but because I genuinely want to. I typically eat plant based because thats how I feel my best. I have come to realize that I am a very, very sensitive person who needs to be careful about what she consumes, otherwise I really start to feel the effects. I used to eat whatever the heck I wanted and not feel the effects at all. Now I’m so in tune with my body that I can pinpoint almost exactly why something feels off. I also work with a Nutrition Response Testing Practitioner who is fantastic and fine tunes the things that I can’t on my own using healing herbs and supplements. I understand that some people may think my way of living is overboard, “too much”, or “too strict” and to those people all I have to say is you are entitled to your opinions, but I like my lifestyle. Some days I wish I could eat whatever I want still, but most days I really enjoy nourishing my body with healthy foods. This is what a typical day looks like for me.

Morning

12-16 oz warm water with 1 lemon squeezed in.

I wait 15 minutes and then drink 16 oz of fresh celery juice. All you need for this is one bunch of celery, which makes roughly 16 oz. Drink that and then wait at least 30 minutes before consuming anything else.

Next up is my GREEN SMOOTHIE. Yes. These are my favorite. I can add so many healthy ingredients and still make them taste good. The recipe for my typical green smoothie is as follows:

1 cup of almond milk

3 cups of spinach

1 frozen banana

1 tsp spirulina

1/4 cup dulse

1 tbsp flax seed

1 tbsp cacao powder

2 dates

few sprinkles of cinnamon

1/2 tsp He Shou Wu

1/2 tsp Ashwagandha

hemp protein powder

I blend this baby up and top with cacao nibs and its SO GOOD.

Afternoon

Now is the time for my all time favorite ceasar salad. I got this recipe from Kaleidoscope Juice, an organic and amazing juice bar in Phoenix, AZ that I used to work at. I will post the recipe from them soon because it really is that delicious. I top it with chickpea croutons, watermelon radish for some spice and color, and cherry tomatoes. Love, love, LOVE this salad so much.

I will snack on fruit like apples, oranges, or berries or I will have some gluten free crackers with hummus. My favorite brands for gluten free crackers are Simple Mills or Mary’s Gone Crackers. I look at the ingredients when buying gluten free because a lot of brands will sneak in weird ingredients like corn starch, maltodextrin, “natural flavors”, or soy. I try to buy gluten free items with the least amount of ingredients and no corn or soy. The reason being is these two ingredients often tend to be GMO’s, especially in processed foods. I love the brand HOPE for my hummus. They have a black garlic one that is sooo good.

Some days I love to toast gluten free bread and make avocado toast. The recipe can be found under my blog in the recipe section.

That 3pm slump can get very real for me some days and thats why I love mixing in a green drink to give me lots of nutrients and an energy boost. The brand that I’m really loving right now is called “Smart Pressed Juice”. I drink the Organic Pressed Greens from them and I love it because it includes everything from Alfalfa and Barley Grass to Spirulina, Chlorella, and even Ashwagandha! It’s amazing and actually tastes pretty good too (I've had some green juice powders that taste like you’re actually eating hay). Their product is also non-gmo, organic, gluten free and contains enzymes and probiotics. I love it. One thing I will say is that I will NEVER ever ever rave or support a product I do not use love, and trust. It just does not sit right with me and I can’t do it. So if I’m ever talking about a product, it’s because I love it and actually use it. Every body is so different and is going to react to products differently, so you just have to find the products that work best for you.

Evening

Now that it’s fall I’m obsessed with making different kinds of soup. It’s easy to make, easy to sneak in lots of vegetables, filling, and comforting. Another plus is that there are usually left overs that I can save for the next day or freeze and heat up later on. I love making butternut squash soup (you can find it in the recipe section of my blog) now that its fall. This recipe has so many vegetables and is the perfect mixture of sweetness from the squash and savory from the other vegetables and spices. I love to top this one with red pepper flakes and truffle oil.

I have chocolate almost every single night. I just do. Usually just one or two pieces do the trick. I love Honey Mama’s cacao nectar bar because it’s sweetened with just honey, is made with only a few simple ingredients, and tastes so good. I also love Alter Eco’s salted caramel truffles. They are TO DIE FOR. I’m not joking. They aren’t quite as clean as Honey Mama’s and are sweetened with cane sugar, but they’re so worth it. They are organic and use fair trade ingredients, so in my opinion, they make up for it.

I also love to end my night with tea. I feel like it signals to my body that it’s time to start getting ready for bed. I love peppermint, dandelion root, lemon balm, ginger, or my own mixture of red raspberry leaf/red clover/stinging nettle tea. My favorite brands for tea are Traditional Medicinals or Organic India Tulsi Tea.

During the day I typically have between 60-80 oz of water on top of the lemon water, celery juice, tea, and any other beverages I consume throughout the day. I shoot for at least 90-120 ounces of liquids (mainly pure water) throughout the day.

I hope you enjoyed having a glance at what I typically eat in a day! Of course every day is going to vary a little bit depending on my schedule, how hungry I am, etc. I try my best to listen to my body and give it what it needs. Please feel free to e-mail me or leave a comment if you have any questions. Xo

**I would like to mention that I consumed roughly 55-62 grams of protein this day (mainly from the spinach, hemp protein, chickpeas, and chicken bone broth from the butternut squash soup) for those wondering how people get enough protein from eating a plant based or mostly plant based diet.

Meditation: Do you or don't you?

I started meditating 6 years ago. I didn’t know what I was doing, if I was doing it “right”, or if meditation really made a difference. I wasn’t consistent because I didn’t know enough about the subject and hadn’t found a technique that I enjoyed. It was always on my list of things “to-do” and was something I started and stopped more times than I can count. It’s always been on my list of goals and something I wanted to add to my daily routine. I’ve tried sitting in silence and just breathing, I’ve tried countless different apps, and I’ve even tried a technique where you repeat a sound in your mind for 20 minutes. No thanks. I had read countless articles, blogs, books, etc. on the power of meditation and all the benefits that come along with this practice. It is said that meditation reduces stress and anxiety, increases productivity, boosts confidence, and promotes happiness. I knew it was something I wanted to incorporate in my daily routine, I just hadn’t found my groove with it yet. Like I said before, I have tried countless meditation apps, but had yet to come across one that I really enjoyed. Awhile back, I heard about the meditation app, Headspace, and downloaded it. I had it on my phone for at least 6 months, maybe a year, and hadn’t even used it. One day I was cleaning up my phone, deleting old apps I no longer use, and organizing everything into folders. I came across the Headspace app and decided I should give it a try. They let you play around on the app and try out a meditation before signing up. The monthly fee is a bit higher than most, $12.99 a month, but they way I see it is that if its something that is going to positively affect my health and mind, then it’s worth it. So I paid the fee and have used the app for the past 30 days. I love it. It’s something I look forward to as the first thing I do each morning and I honestly feel that I can already feel the positive affects. I always end every meditation with a few positive affirmations, right now being “I am worthy, I am abundant, I am love, I am enough”. I truly feel this part of my morning routine puts me in a good mindset and sets me up for my day. Some days I meditate for 10 minutes and some days I do the full 20 minutes. It’s all about how I feel that day and I never pressure myself to do more than I feel like. They say it takes 21 days to make a habit and although I don’t necessarily believe that timeframe works for everything, I do think it did for this. At first it was a little difficult to adopt this habit and I felt myself wanting to skip a day or two, but I made myself sit still for 10-20 minutes anyways because I knew it was good for me in the long run. Sometimes you have to give yourself self love in the way of only doing what you want, but sometimes you have to give yourself “tough love” because you know it’s better for you in the end. I hope you try something new that you know will benefit your health because it’s always worth it. It is so important to look at health with a holistic view; the health of your mind, body, and spirit are all equally important. 

Nutrition Response Testing: What it is and why I believe in it so deeply

"Nutrition Response Testing is a non-invasive system of analyzing the body in order to determine the underlying causes of ill health. When these are corrected through safe, natural, nutritional means, the body can repair itself in order to attain and maintain more optimum health."

“What Is Nutrition Response Testing?” Ulan Nutritional Systems Home Page, unsinc.info/nutrition-response-testing.html.

If you've been following my insta-stories the past week, you will see that I've been talking a lot about Nutrition Response Testing (which I will also refer to as NRT). This healing technique is something I believe in whole heartedly. I started going to a Chiropractor in Alaska 6 years ago, at the age of 23, after being in a battle with "mystery symptoms" and extreme anxiety for 2 years. This was the first time I had walked into a doctor's office and felt heard, understood, supported, and at ease. Having been to so many different specialists, doctors, and naturopaths at this point, it was such a relief to feel like I had finally found a space that didn't dismiss my "weird symptoms" or think that it was "all in my head". The Chiropractor I went to, Dr. Sternquist of Alaska Health Improvement Center, was not for chiropractic care (although I did end up using their chiropractic and massage therapy services as well). Instead it was for what is called "Nutrition Response Testing".  If you have never experienced or heard of this healing technique, then chances are it is going to sound very strange and possibly unbelievable to you. I get it. Upon first hearing of this technique, I was VERY skeptical but I was also so desperate to get to the bottom of why I felt so awful all the time and I was willing to try almost anything.

Up to this point (a few years ago) I had gotten a scope done on my stomach, heart monitor for two weeks, extensive thyroid testing, EKG's, multiple blood tests, and various doctor appointments that always left me with no real answers other than a written prescription to mask the symptoms. I never filled one of those dozens of written prescriptions I received because I knew deep down that that wasn't the way for me. This is not to put shame on anyone who takes prescription medication for any number of health reasons, as I do believe in some cases they are beneficial, but I just knew this wasn't the route for me and I didn't wan't to simply mask my symptoms. The only slight bit of relief I felt during this time period of 2 years was when I had an allergy panel done at my Naturopath's office who then told me I needed to stay away from gluten and dairy, among a few other foods. Once I cut way back on these foods, I started to notice a bit of a shift, but I still didn't feel well most of the time. 

This is where Nutrition Response Testing and the amazing, Dr. Sternquist, come in. Like I mentioned above, this was the very first time I felt like I was heard and had faith that this technique and team would help me get to the bottom of what was going on. To get started, I had to fill out a very lengthy questionnaire about all the symptoms I had been experiencing along with my health history.  This part of the process was really refreshing to me because there was a section that listed a wide range of symptoms (some unusual ones) and you had to score how often you experience them. It was so nice to actually see all of my symptoms listed on this page, like they were real and I wasn't the only one who experienced them. After this, I was hooked up to a small computer, with a strap wrapped around my chest, to check my "heart rate variability" which basically measured my physical fitness level. Some basic vitals were also taken at this time to measure things such as my blood pressure, which showed signs that I had adrenal issues. 

After the initial assessment is completed, it's time to get "muscle tested". This is the part where most people get skeptical because it's a completely different from of treatment than most have ever experienced. Again, I get it. But if you're willing to keep an open mind and an open heart, you might just find that this is the most personalized treatment you can get to heal your ailments. Since I'm not sure I can phrase what Nutrition Response Testing is as eloquently as I would like, I'll leave that part up to the professionals...

"The analysis is done through testing the body’s autonomic nervous system. Nutrition Response Testing analyzes different areas on the surface of the body that relate to the state of health and to the flow of energy in each and every organ and function of the body. This information is derived from the part of the nervous system whose job it is to regulate the functions of each and every organ. Interestingly, since the human anatomy has not changed significantly in thousands of years, the utilization of these organs / areas have become extremely useful in our practice because they are so accurate! Each area that gives a response represents a specific organ, tissue, or function, and indicates the effect that energy, or the lack of energy, is having on the body. By testing these organs / areas, we have a system of monitoring your body at each visit that has proven to be extremely accurate clinically, and that helps us identify exactly what the body needs and how well we are meeting that need. Instead of connecting electrodes to the areas being tested, as in an EKG, the Nutrition Response Testing practitioner contacts these areas with his/her own hand. With the other hand, he/she will test the muscle of your extended arm. If the organ/area being contacted is “active” the nervous system will respond by reducing energy to the extended arm, and the arm will weaken and drop. This drop signifies underlying stress or dysfunction, which can be affecting your health."

"Let’s say the liver or kidney areas are active. Then what? Our next step is to test specific, time-tested and proven, highest-possible quality nutritional formulas against those weak areas, to find which ones bring the organ/areas back to strength. Our decades of clinical experience tell us that when we have found the correct nutritional supplements, as indicated by this procedure, and have worked out a highly personalized nutritional supplement schedule, we have identified the most important first step in correcting the underlying deficiency or imbalance that caused the organ/area to be active in the first place. By following the program as precisely as possible, you are well on your way to restoring normal function and improving your health. It’s that simple! In medicine, the medical doctor makes a diagnosis and then uses drugs or surgery to attack or suppress the symptom, or to surgically remove the “offending” organ or malfunctioning part. In Nutrition Response Testing we use designed clinical nutrition to correct the cause of the problem, so that the body can regain the ability to correct itself."  Ulan Nutritional Systems Home Page, unsinc.info/nutrition-response-testing.html.

To sum it up, the practitioner is able to see where you have imbalances and/or invaders in your body and is able to give you the specific, nutritional, whole food supplements your body needs in order to best get rid of the invader and/or bring that area of your body back into equilibrium. When you first start out, you will be seeing the practitioner once every week or two, depending on the state of your health. After your body starts to heal, function, and balance out, your office visits will become less frequent and the number of whole food supplements you have to take will lessen. Before you roll your eyes, take a moment to think about how intelligent our bodies are. This idea of our bodies being so intuitive and intelligent never quite struck me until I experienced this type of healing technique. I also didn't believe in this technique until I started to see my symptoms dissipate, one by one. Of course this took time, a change in my lifestyle, patience, and a whole lot of self care, but it's truly the only thing that made me feel like myself again. Of course the extremely personalized protocol that this healing technique provides is amazing, but what I also loved is that this method is all about educating the importance of eating a healthy diet. Dr. Sternquist gave me handouts and pamphlets on nutrition, how our food system works, the toxins that are in our beauty and household cleaning items, foods to avoid, how to read food labels/nutrition facts, along with more extensive information about Nutrition Response Testing. I was hooked. I can honestly say this is what instilled a passion for health and wellness in me and what made me ultimately decide to get certified as a health coach and finish my Bachelor's of Science in Nutrition. 

It has been a little over 3 years since I moved away from Alaska (again) and since the last time I've had Nutrition Response Testing done on me. Ever since coming back from my trip to Bali in mid February this year, I felt the pull to see a practitioner for Nutrition Response Testing again. Upon returning from Bali, my digestion was awful, I felt fatigued all the time and my skin broke out like crazy. Quick little side note- I had NEVER experienced break outs in high school or in my early 20's. It wasn't until I turned 26, and (coincidentally?) stopped going to a NRT practitioner that I had my first bout of bad skin. I will talk about this in a blog post in the coming weeks, along with before and after photos, but let me just tell you that bad skin is tough to deal with and I have absolutely NO doubt that it starts from within. Anyways, I had a gut feeling that my thyroid was acting up and that maybe I had contracted a virus of some sort, so I decided it was best to see a practitioner to get to the root of everything. Sure enough, I had a virus, fungus, AND a parasite (EW)! My gall bladder was sluggish and so was my thyroid, along with my adrenal glands. My new practitioner in Seattle, Josie Steuart, was able to pinpoint exactly what was wrong and give me a protocol specialized for me in order to rid my body of its' ailments. I have since been to two appointments and am already starting to feel a shift. My energy is better, my skin has cleared up, I sleep better, and I just have a better sense of overall wellbeing. 

I started to incorporate a lot of Anthony William's (from @medicalmedium on instagram) recipes and protocols from his books "Medical Medium" and "Thyroid Healing" after I got back from Bali and noticed changes almost immediately. Anthony William's protocols and recipes, along with NRT are what I believe to be some of the best healing methods out there. I'm excited to take this time to tune in to my body, practice lots of self care, eat healing foods, exercise in ways that make me feel good, and take my health to the next level. I've also been doing more hot yoga and infrared saunas to help my body detox the virus and parasite I picked up. I will definitely do a post on infrared saunas soon because I believe they are so beneficial in detoxing your body. 

Considering I'm a certified health coach and hold my degree in Nutrition, it's not always easy to admit when I don't feel my best, but I know there is strength in being vulnerable and sharing my journey. I hope this posts find anyone who is needing to hear this type of information and if you are feeling unwell, I hope you take the time to seek out a professional and invest in your health. As always, if you have any questions on Nutrition Response Testing or anything I mentioned above (or just anything in general!) please send me an e-mail : ashley@ashleycarlson.co. If you are looking for a Nutrition Response Testing practitioner in your area, the best way to do so is through this link here. I've created a 5 week program that has over 50 of my healthy (and tasty!) recipes along with a topic of the week ranging from self-care to healthy digestion. You can grab the program here and use the code "NRT25" for 25% off! I will also post the websites for additional information on Nutrition Response Testing and for Anthony William, the medical medium, below. Sending you all so much love and healing vibes!

xo, Ashley

https://www.nourishandglow.co/p/nourish-glow-mind-body-and-soul

http://www.unsinc.info/index.html

https://www.medicalmedium.com/

What living a "healthy lifestyle" means to me

Everyone can have their own interpretation of what living a "healthy lifestyle" means. And thats okay. For me, this lifestyle goes beyond the surface level of eating healthy foods and exercising. I, of course, believe those play a huge part in health and are very important, but its deeper than that. 

image from @luminosity_crystals on instagram

When I think about what this lifestyle means to me, I think about things like...

• meaningful + genuine connections and relationships
•  lots of laughter
• reading books and constantly learning
• expressing creativity
• mindfulness 
• finding joy in the little moments
• self-love + self-care 
• a spiritual/religious practice that resonates 
• meditation + positive affirmations
• career fulfillment and enjoyment
• adventure
• rest, relaxation, and SLEEP
• lots and lots of fun
• anything that lights up your SOUL

Because the truth is, if you are living life according to the list above, most likely your level of stress and anxiety will be very minimal. You will feel centered, happy, balanced, and whole. How many times have you come home and binged on all the junk food because you were sad, angry, stressed, frustrated, bored, or just plain old unhappy? Sometimes we don't know what to do with all the energy from our emotions because we were never taught. Some people even binge eat when they are happy because in this day and age, we often suppress our emotions. A lot of us are out of touch with ourselves, so when things get intense, we don't know how to deal. We don't always think or know that it's okay to express these emotions and to let it all out. 

Meditation, positive affirmations, journaling, and mindfulness are all great techniques that bring you back to the present moment and help you get in touch with yourself and your emotions. When you practice being present, you stop seeking external fulfillment that can be detrimental to your health. You get to know yourself better. You find a deeper love for who you are and it's easier to choose healthier foods, movement/exercise you enjoy, relationships that bring you happiness, etc. Once you get to know yourself, you realize that you want to fuel your body, mind, and soul with things that will make it thrive and grow. You realize that putting yourself first is not only the opposite of being selfish, it's actually necessary in order to be the best friend, wife, mother, brother, sister, dad, boss, etc. You realize that the word "diet" does not exist in your vocabulary because that's not what it's all about it. That was never what it was about. Health becomes your lifestyle because you love yourself, you deserve the best, and you are worthy. 

I never struggled personally with dieting and counting calories, but I did struggle with debilitating anxiety, adrenal and thyroid issues, and digestive problems. I was so out of tune with my body and what it needed/craved in terms of food, movement, self care/self love. Over the past 8 years, I have read and studied everything I can get my hands on in terms of health and wellness because I am so passionate about it. I'm even more passionate about helping others feel the relief I felt after I started changing my lifestyle. I'm not perfect and I will never claim to be. I still eat "junk food", go out with friends, slack on exercise some weeks, forget to meditate, etc. because I'm human.  But at the end of the day I always come back to this lifestyle because it makes me feel good and lifts me up. It's something I believe in so, so deeply and I crave it. I'm on a mission to educate, inspire, empower others to live a healthier lifestyle and to remind them they are worth it.

Your reason for making these conscious decisions has to come from a deeper place than wanting to be "skinny" or to "look good". Sure, those are good side effects, but your "why" has to lead you through the times when you don't feel like putting in the time or effort. You have to be willing to make a commitment to yourself because it isn't a quick fix, it's a lifestyle.  

Here's a little peak into my morning routine:

• wake up and make celery juice
• write my "morning pages" or journal for 3 pages in my notebook
• meditate for 15-20 minutes
• recite positive affirmations

My positive affirmations at the moment are: "I am worthy, I am love, I am enough". I recite these over and over until I feel satisfied. 

What is one baby step you can take today to start creating a healthier lifestyle? 

The Fruit Fear and My Favorite Ginger + Greens Smoothie

Until roughly a year ago, I was "careful" with the amount of fruit I consumed. Why? Because fruit has sugar. I was led to believe that fruit has sugar, sugar is bad for us, therefore I should limit my intake of fruit. The part that I was missing was the fact that although fruit does contain sugar, it also contains SO MANY beneficial vitamins, minerals, phytochemicals, antioxidants, polyphenols, etc. The sugar in fruit is not the same sugar we consume if we are eating a candy bar that contains processed sugar or highly processed cookies/muffins/cupcakes that contain high fructose corn syrup. The sugar in fruit is naturally occurring, just the way nature intended, AND it comes along with so many other beneficial factors that fruit provides. At one point I was careful about how much of a banana I put in my smoothies and would limit myself to lower sugar fruits such as berries and green apples. Do you see the problem with this kind of thinking? Without even realizing it, I was creating a fear internally around a group of food that was made to be enjoyed in abundance for the pure fact that it tastes amazing and is amazing for us. I do believe that since fruit is metabolized by the body at a very quick rate, it is something that should be consumed separately from certain foods such as meat protein and dense carbs like potatoes, rice, and quinoa. The reason for this is that fruit gets digested really fast and if it is eaten with items such as meat or complex carbohydrates, then it sits there and starts to ferment in the digestive tract and can create am imbalance in the gut. Other than these exclusions, I think fruit should be enjoyed freely. I think it's silly to not add the entire banana to your smoothie along with a couple of dates and I think it's silly to not eat an orange and then a mango purely because these fruits contain a higher sugar content. Of course if you have some kind of medical condition that requires you to watch your sugar intake, then this is something you should talk to your doctor about and proceed with caution on. But the bottom line is, if I want to enjoy half a watermelon in the middle of summer, then I'm going to. And if I want to make one of my favorite smoothies with lots of mango and banana, then I'm going to. The way I see it is that if food is in it's pure and natural state, then we should be able to enjoy it abundantly. I have completely shifted my fear of fruit into a love a fruit. I'm curious to hear your thoughts: do you think fruit is something to be limited or do you believe it is something we can enjoy limitlessly? 

Here is one of my favorite smoothie recipes!

Ginger + Greens Smoothie

Ingredients:

2 cups frozen mango

1 ripe banana

1 cup filtered water

1-2 cups spinach

1 inch ginger, peeled

optional: scoop the gel out of 2 inches of an aloe vera leaf 

Method:

Blend all the ingredient together and enjoy!

Rewiring Negative Thoughts with Holistic Psychotherapist, Roxie Saremi

Do you ever come across certain people and you can feel the beauty and goodness radiating out of them instantly? I came across Roxie Saremi a few weeks ago on Instagram and instantly loved the vibe of her page and her genuine, heartfelt message. Her page is full of beautiful pictures, lots of crystals, inspirational quotes, and loads of healing wisdom. She is a light maker and I knew I wanted her to be a guest blogger on my page. As a psychotherapist, her work is holistic and integrative, focusing on emotional healing and well being. She is also licensed from USC as a marriage and family therapist. Basically, she's pure magic. Read below for the post she created special for my readers like YOU. Enjoy, xo.

 

A Healer’s Guide to Rewiring Our Negative Thoughts

We’ve all had those experiences where we felt uncomfortable emotions that we just don’t want to feel. Those moments where we wish we could just hide under a blanket and hopefully time travel to another dimension and escape! I know I’ve had my share.

Whether it was telling a guy you like him and then feeling rejected by his response, messing up at work and doubting your intelligence, feeling anxious before a first date, saying something that hurt someone’s feelings and instantly regretting it, clogging the toilet at your in-law’s house and feeling mortified, or beating yourself up for being late on rent.

Whatever the situation might be, do you notice how you’re talking to yourself? Is it helpful or making you feel worse? Maybe it’s become such a pattern that you don’t recognize it as negative. It might sound a little like this:

“How could I have been so stupid? Why did I do that? I should have known better.

Suck it up!”

Sound familiar? Telling yourself that you should have done something differently or that you are not good enough is causing more self-harm than you might realize.

We have all been there. The best part is that we are resilient humans and if you WANT to heal and live a healthier and more peaceful life, you are already taking that first step!

You may have tried deep breathing and positive affirmations and that may not have worked for you. It does not work for everyone, and I am here to tell you that those are not the only tools.

Today, I want to show you simple rituals that will help you regulate uncomfortable emotions, stop judgmental thoughts, grant emotional freedom and increase overall self-worth.

So here we go.

Just Notice

Every time you have a negative thought of yourself or you notice yourself starting to have that inner nag, notice it. Just notice it. Say hi to it. Allow yourself to observe yourself having a reaction. Check in with your body. Is your heart beating faster? Are you having a gut reaction? Really sit with these emotions and notice how your body feels.

No Apologies Needed

Do not apologize for catching feels. We have emotions for a reason! FEEL THEM.

If you feel angry, then express that. If you feel sad, it’s okay to cry. The more you acknowledge your emotions, the better you will understand where they are coming from.

Find A Sound Board

Whether it’s a friend you tell everything to, a parent, your guardian angels, or a therapist, talk to someone! Sometimes just by expressing your thoughts and emotions out loud, the less intense they’ll feel.

Write It Out

Is all this new for you? It’s okay to be private too. Another option to getting in touch with how you are feeling is to journal. Journaling is one of my favorite ways to talk it out with myself and get in touch with my inner guidance. Some of my most enlightening moments have come from journaling. Just try it!

Cut The Cord

Sometimes we don’t recognize that the emotions we are feeling aren’t even our own! As social beings, we are always connecting with others and are exposed to other people’s emotions and vibrations. Without knowing, we can pick up these emotions and mistake them for our own.  Generally, these are negative and don’t make us feel so good.

My Life Coach, Angela Simson, Happiness Expert and Wellness Guide, gave me one piece of advice that will always stick with me.  I told her how burnt out I was beginning to feel after seeing clients back to back. She taught me that after you have a conversation with someone, anyone, take about 2-5 minutes to imagine a loving cord cutting between the two of you and that person leaving with all their vibes and you being left with yours. This tool guarantees that you are only experiencing what is yours.

Find Your Space

In addition to making sure you are only carrying emotions that are yours, it’s also really important to have a positive space that can become your safe haven. This can be in the form of your favorite corner in your bedroom, a meditation center, somewhere in nature, or any place you feel a connection to a grounding source.

One of my favorite things to do after a long day is light incense and just lay on my bedroom floor surrounded by pillows and good vibes.

Celebrate Sparkling Moments

In therapy, we like to call small victories, sparkling moments. When we acknowledge the moments in which we feel good and are able to express ourselves, we create a pattern of positive self-talk.

Did you just score a big win at work? Pat yourself on the back! Did you show up even when you were exhausted? Did you speak your truth and say how you felt when you usually wouldn’t? Celebrate these sparkling examples!

You are creating a new way of feeling on the inside and shaping yourself into the person you want the world to see.

Change to Positive Self-Talk

Easier said than done, but what better way to end negative self-talk than to start now with some positive reinforcement. Did you notice yourself getting upset because you forgot your credit card at the restaurant? Are you beating yourself up because of this mistake?

How would you talk to a friend who did this by accident? If you wouldn’t tell her she’s stupid, then don’t tell it to yourself! Try noticing when that little hater comes out. Keep her in check.

Although change cannot happen instantaneously, with these tools and gained insight, you are on the path to healing self-judgment and creating a life of emotional well-being and self-empowerment. Uncomfortable emotions are a fact of life, but what is important is how we respond to them. Being kind to yourself is the stepping-stone to creating a more loving relationship with yourself and the best way to shine your light for the rest of the world.

You can follow Roxie on instagram @thenativehealer

Resources

National Institute of Mental Health

Marsha Linehan, on DBT therapy

Jori Adler, LMFT

Angela Simson-The Gratitude Project

Am I Vegan? Vegetarian? Paleo?

I get asked often if I eat meat or animal products. I do. But not a lot. My take on this topic is that mostly “plant based” makes me feel my best while giving my body the nutrients it needs. What does plant based mean? Exactly how it sounds. It means that the majority of the foods I eat are plants and everything else is secondary.

About 80-90% of the foods I eat are plant based, but I’ve decided not to put a label on myself because there are those rare occasions when I just really want a burger, ya know? The kind that has bacon and avocado aioli on it? Yeah, I’m a huge fan. Every once in a while I want some buffalo chicken wings. And I know that it isn’t the end of my healthy lifestyle. Because I LOVE this lifestyle. I will always come back to it. And usually when I eat less healthy foods, I eat super clean the next days. Because life is all about balance. It isn’t about creating a stressful or restricted mentality around foods. Food is meant to be enjoyed.

What do I eat? So many different things. I LOVE to cook and I love coming up with new recipes and creations. I juice a combination of fruits and vegetables at least 3-5 times a week and drink a (usually green) smoothie almost every single day. I make lots of big salads and stir fry dishes. My recipes are always gluten free and dairy free because those are both inflammatory foods and not conducive to gut health (which is my jam). One thing I NEVER do is compromise flavor in my healthy recipes. I believe you can have both because healthy eating is not meant to be restrictive or boring. I use lots of spices, GARLIC, and herbs (cilantro is my best friend) in my cooking and I’m a huge fan of homemade clean dressings and sauces. I love experimenting and taking inspiration from other recipes and making them my own. I also love taking a recipe that is less healthy and putting my own healthy spin on it. But, my favorite thing ever is taking “non-believers” and junk food addicts and creating something even they love and enjoy.

I truly believe that eating more plants and less animal products is the best plan for overall health, wellness, and longevity. Plant based foods literally harness energy from the earth and pass that on when you consume them. It’s best to eat a wide array of fruits, vegetables, and nuts/seeds. You know the slogan “taste the rainbow” from Skittles? Yeah, do that just with fruits and vegetables instead of Skittles. Your body will thank you and love you right back, promise. If you are interested in information on plant based lifestyles or want more validity behind the claim to go plant based, here are some documentaries to watch:

http://www.whatthehealthfilm.com/

https://www.forksoverknives.com/

https://www.fatsickandnearlydead.com/

If you are interested in a free 30 minute consultation with me, please don’t hesitate. I would love to guide you on your journey.

With love always,

xo Ashley