5 Ways to Actively Detoxify and Gently Cleanse

5 Ways to Actively Detoxify and Gently Cleanse
Detoxing and cleansing are super important for our body to optimally function, especially right now. To learn more about why detoxing and cleansing is important, check out my other post here.

But now that you know why it's important...

5 Ways to Actively Detoxify and Gently Cleanse

1. Drink LOTS of Water -- Learn more about why water is so important!

2. Lower (or Eliminate!) Processed Sugar Intake
       Processed sugar, when consumed in excess as most modern foods/diets do, can affect our health negatively in several ways. It can lead to weight gain and increase the risk of several potential diseases. Reduce consumption of sugar, table salt, processed foods, and junk foods to help the body lower inflammation and detoxify.

3. Add Antioxidants to Your Diet
       Antioxidants protect our cells against free radicals. Unhealthy habits including smoking, following a modern processed food diet, drinking too much alcohol, exposure to pollutants such as toxic ingredients found in personal care products and household cleaners, and more can lead to the accumulation of free radicals in the body. To fight these, we can add foods loaded with antioxidants to our diet daily like wolfberries, grapes, onion, garlic, mango, spinach, capsicum, and certain herbal teas. Some have a much higher content than others, so if you're looking for the highest antioxidant content in foods, check out my favorites list below.

      My top 5 favorite foods and teas high in antioxidants:
          -- Wolfberries, specifically a certain kind from China: learn more about my favorite kind.
          -- Detoxify Tea (includes tumeric and other herbs that help our body cleanse)
         -- Increasing fiber in your diet -- I specifically like a supplement called ICP for occasional help with increasing fiber in my diet and helping scrub that colon wall (you can purchase it here, though not everyone benefits from the same thing. Schedule a wellness consult with me to get more info or shoot me an email).
         -- High-quality garlic and other foods high in antioxidants. Always choose organic/locally grown, when you can, and go out of your way to prioritize that. Why? Learn more about it from my dad who has an 8-acre organic vegetable farm near Rochester, MN.
        -- Moringa, a superfood high in antioxidants. I like adding it to smoothies. :)



5. Do a specific cleanse/reset of the digestive system.
   I am actually newer to this concept (it's something I'm still learning about!) but I am going to be doing a cleanse (no food, just a homemade lemon juice mix for 10 days!) described in this book after the Thanksgiving holiday before Christmas so my body and digestive system/colon can reset.
   Some of the supplies/ingredients needed:
      -- Maple Syrup (someone else doing this cleanse specifically recommended getting this kind, perhaps it says in the book why, but I haven't read the book yet!)
      -- A caffeine free laxative tea like this one
     -- Fine ground REAL sea salt (this one non-iodized!)
     -- Ground Cayenne Pepper 
     -- Organic Lemons
     -- A juicer is HIGHLY recommended!
  If you're interested in joining me, get the materials above and let me know you're doing it! There's a few other tips I've learned from others doing it that can be super helpful, and I can pass along to you. I'll add you to a group I'm in all about cleansing in this way to have support and accountability together.

People I know who have done this cleanse have reported:
1: Lowered Inflammation
2: Have more energy
3: Better sleep
4: Clarity of mind
5: Positive outlook
6: Greater flexibility
7: Weight loss
8: Freedom from addiction
9: Increased strength
10: Swelling and pain
11: Hair loss regrowth
12: Skin improvement
13: Allergies reduced
And simply just feel better.

Sounds good to me!!

So there you have it. Some simple ways to help the body detox and be at our best. Feeling stuck, or need additional tools to get you moving in the right direction? I have additional simple detoxing strategies from the ones listed here. Or maybe you just need some accountability and encouragement! Come join a group of like-minded people who want to do this wellness thing naturally, and encourage one another to stay the course.

Advent Season & Hymn Study

Advent Season & Hymn Study
Good evening, lovely people! ❤️

I don't know about you, but with another lockdown looming on the horizon and cold weather setting in, I've been feeling a bit lonely again. I am craving meaningful connection with people who are like-minded during this season and who are looking for deeper community. I know I need it desperately this year with everything going on in the USA and our world. 🤗

So I decided I'm going to lead an Advent hymns study this Advent season. ✝️

Here's details for the Advent Hymn study, if you want to join me! I have 19 people joining me already and there's always room for more.

You can get the Advent Hymns study
here.

My plan is to do the study via Marco Polo (a video texting type app if you're not familiar with it) where we can connect more personally but not need to be in real time (like on Zoom, I'm so tired of Zoom... 😜), so download Marco Polo if you don't have it already. I think it will be the best fit for busy holiday schedules and time zones. 🎄 Let me know when you get the book so I can add you to the group. 🙂 We are introducing ourselves to each other up until the first week of Advent!

Be blessed, friends. 🥰

My Top 5 Current Favorite Growth Books

My Top 5 Current Favorite Growth Books
I have GROWN so much in the past year -- physically stronger and truly healthy (nope, I wasn't really that physically healthy before, though to most in our culture I would have looked it), emotionally more stable and empowered, mentally fitter and challenged, relationally in connecting with others, and more grounded in who I am and my God-given purpose.

Much of this growth has been through being challenged by mentors in relationship (a HUGE perk of our wellness team. I would have never met these amazing people who encourage and spur me on were it not for this journey over the past 3 years!), but a lot of my own growth has been having the space in life to READ again. Of course I read and was reading the Bible, but I used to read a ton during high school, both personal development books but also fiction. College left me with only time to read assigned textbooks and such, and after college I found myself super overwhelmed figuring out my career and reading got put on the back burner.

One blessing from the past pandemic season has been getting back to reading! It's been so healthy and transformative for me. So without further ado, my top 5 recommendations for personal development and growth:

1. Switch on Your Brain by Dr. Caroline Leaf -- Mindset and emotions work. SO powerful. She talks about retraining our brains, as our brains are a muscle and SUPER adaptable just like other muscles and parts of our bodies. I gift this book to people who join my Empowering Emotions/Managing Mindset Challenge (contact me for more info!).

2. Everyone Communicates, Few Connect by John Maxwell -- I've learned a lot about the skill and art of relating to people recently from this book. It really IS something we can get better at and learn how to do (it's not just something some people are born good at and others aren't). I'm in a Tuesday morning book club right now going through this one and LOVING it!

3. Sensing the Rhythm by Mandy Harvey (70% off on Amazon as I write this!!) -- A memoir type book following Mandy's story of losing her hearing but still going on to be a singer/songwriter, her spiritual and growth-driven perspective isn't just inspiring, but motivating. I see SO much of my own story in hers (my journey through TMJD to the other side and the unexpected blessings from pain).

4. The Superior Ningxia Wolfberry by Hugo Rodier -- I just HAD to learn more about why I am feeling so much better and my body is doing so much better now than I was a couple years ago. This little book was a goldmine. And if you'd like to start this wellness journey with me and join our natural wellness community, I'm happy to give you this one for free. Ask me for more details if you're interested.

5. The Road Back to You by Ian Morgan Cron -- This book started our (my and Gabe's) journey to understanding ourselves better, so much better, in the context of relationships with others and with God. We are SO grateful for reading this book first, but also being able to dive deeper in learning about ourselves through some amazing friends/mentors. If you're interested in learning more about yourself via the Enneagram or coaching opportunities with my friend Kristi, you can check it out here.



There you have it! What are your favorite books that have led to growth and personal development?




Check out my YouTube channel here where I'm going to be doing a video book review soon. Subscribe to stay tuned!

Why Detoxing and Cleansing Naturally is Important

Why Detoxing and Cleansing Naturally is Important
When we get unhealthy buildup of toxins in our body (which unfortunately is most of us as modern 20th century people, given our environment and lifestyle), it’s no fun. These excess toxins can cause physical and mental health issues like chronic fatigue, headaches, insomnia, anxiety, joint issues, diseases, and inflammation that causes or exacerbates other conditions. Many of these toxins come from things you use or consume everyday like additives in food, chemicals in water, beauty, and personal care products, cleaners, and the environment. If you’re wondering why it’s so important to cleanse and detox your body, keep reading.

You’ll see that there are many harsh pollutants and harmful pesticides in our environment that should not stay in your body. Since our body organs work together to help eliminate these trapped toxins, it’s important that they’re all healthy and in working order. The liver, kidneys, colon, lungs, skin, and lymphatic system are especially useful and important when it comes to cleansing the body. When these organs are bombarded with toxins at a faster rate than they can do their work efficiently, then we experience these commonplace (but not normal!) issues.

What is detoxing? Detoxification is really just a series of systems working together to neutralize and/or eliminate toxic substances. It’s always running in the background, working to keep your body functioning as it should.

Your liver is the main workhorse here as it works to process toxins and forward them to the “elimination stations.” These include your:

Kidneys (elimination through urine)
Bowel (elimination through feces)
Skin (elimination through sweat)

So “to detox” means to support what your body is already trying to do every day. You can do this many different ways (both passively and actively), but which I will touch on in a soon-coming blog post. Sign up for our blog updates so you don't miss it.

I hope the why behind what we share about and do is helpful! The biggest mistake I made was assuming this didn't apply to me unless I was experiencing issues like a described above. What I didn't know then that I know now is that I should have started these habits and patterns much earlier in life (something that I will definitely be doing with my own children). It would have saved me a lot of pain, sleepless nights, heartache, and the threatening of crushing my dreams. I am SO grateful that's not the case anymore because of changing ways I support my body's detoxing process.

I run a natural wellness group where we talk about detoxing and simple ways to add this habit into your lifestyle. You're welcome to join us!

Here are a few books about detoxing that may be helpful to get you started: Detox 101Superfood Smoothies21-Day Sugar DetoxDetox Your Home, and The Superior Wolfberry. And as always, I'd love to support you personally on your journey. Contact me to join our natural wellness team.

Be blessed, live abundantly.


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Do Something That Scares You

Do Something That Scares You
Do Something Every Day (or at Least Every Week!) That Scares You

I HATE talking on the phone... so much. I have always disliked it, even as a kid.

I don't always know how the person will be when they receive my call. Will they be busy? At work? Happy? Sleepy? Will they want to talk to me? Will they see my name or number and dread it?

I can't see their face to read body language like in a video call or face-to-face. At least with a text, I can write and re-write and add emojis... and with a voice clip or voice text, I can redo it before sending it, unlike leaving a voicemail!

Maybe this feeling is also from past experiences calling home for students from school. I tried to make just as many positive calls as I made calls to discuss behaviors that needed addressing, but I still always felt like families dreaded to see the school's number calling.

Maybe it's because most phone calls I make are for other things I dread, like dr visits or dentist appointments.

Regardless of why....

I have chosen a big mindset shift surrounding making phone calls this week.

Instead of fear... I'm choosing love.
Instead of worry... I'm choosing confidence.
Instead of the "what ifs"... I'm choosing to look forward to talking to the person I'm calling.
Instead of focusing on me... I'm focusing on who I'm calling.
Instead of worrying what to say... I'm making a note of what to say if I have something to tell them (so I don't forget) but otherwise focusing on asking questions.
Instead of waiting all day to make the calls I dreaded... I'm calling earlier and getting on with my day.
Instead of assuming I'm bothering someone... I'm assuming someone will look forward to hearing from me.

Doesn't that FEEL different? It sure does to me!

And I'm choosing to call multiple people per week now, just to say hi and connect, and practice getting EXCITED about calling people on the phone instead of dreading talking on the phone.

In this season when we can't connect in person as much or at all, how much would a phone call mean to someone, just to say 'hi' and check on them? A LOT.

I've already had one great phone conversation this week. And that bolsters my confidence and anticipation for the next phone calls I make! If I have your number, get ready to see my name ringing on your phone! :)

What is something that scares YOU that you can work on and work through and overcome so that you can grow, serve others, and impact the world around you for good?

How can I support you in that growth? I'd love to be a cheerleader for you, and you can do the same for me. I have been building a community that supports one another and builds one another up on this kind of journey, specifically conquering those fears and limiting beliefs surrounding growth goals that hold us back. You can learn more about the community here and reach out to me to learn more about how you can join us for our next challenge coming up! Sending you love (and a phone call)! <3

Enneagram -- My Thoughts as a Type Four

Enneagram Type 4 wing 3
(graphic credit to @justmyenneatype)
I never would have thought a few years ago that I would resonate so much with type 4. As I learn more about each type, I think, 'How am I a 4? Really? 4s are SO emotive.'
I grew up thinking that emotions were too big and too much for me and for others. Somehow I got the message that if I felt sad or frustrated or extremely passionate, that wasn't necessarily a good thing. My big feelings often turned people off. I often felt like I came across as "too much" to other people. So I shut them down (at least the ones I deemed unhelpful by others' standards), and I toned down the big emotions that were more "acceptable."
I'm learning now, that's really not helpful.
If someone doesn't like me for who I really am... then why am I trying to change to fit their ever-changing expectation of who I'm supposed to be?
How does that help the people I desire to serve well?
What does that show children -- that we shouldn't be who God has made us to be? That God made us somehow "wrong" and we have to change to fit others' molded expectations? That depending who we are around we ourselves have to change?
How does that give me the energy and drive to do my jobs well?
It doesn't.
I am learning to embrace who God has truly made me to be, to serve others from who I am at my core, to share my story with others in hopes that those who need it will hear it, to be God's light to others by being who I truly am, not a facade of someone I think I'm supposed to be.
I am embracing and leaning into my type 4-ness, big-imagination tendencies, my feelings and ability to empathize, my ability to relate and cheer someone on through something I've already been through... and learning to harness this for good and growth rather than use my big imagination to worry.
The people who need to hear my story will hear it and feel connected and loved and served... exactly my desire. ❤
And the people who don't? Oh well! Maybe it will mean a less close relationship or distancing of sorts. Maybe it will change nothing and we'll still be good friends! Maybe it will improve some relationships! But are any of those really truly bad things? If someone cannot accept me for who I actually am -- bumps and bruises, successes and failures, feelings and big thoughts and dreams, growth and mistakes, desires to change or stay the same and all -- how close are they REALLY? How much am I really caring for others if I'm not fully myself?
Just some thoughts. Love you guys! REALLY. I mean that.

Normal

Normal

Normal.

What is normal?

A mindset. Normal for everyone is a bit different.

Does everyone else get up in the morning and immediately let the pup outside? No, but that's my normal.

Does everyone else spend 1-2 hours per day talking with people about wellness goals, in service to others, to help them fulfill their dreams of feeling well preventatively? No, but it's my normal.

Does everyone eat fresh cucumbers for lunch during the summer, grow 5 kinds of mint while gardening organically, and drink chocolate or orange mint tea in the winter? No, but it's my normal.

Did everyone go to a private K-12 school growing up? No, but that's my normal.

Does everyone sing 5-8 hrs per day for FUN and get to pass that joy and skill on to adults and kids alike? No, but it's my joyful normal.

Does everyone sleep 7-8 hours per night? For most, that's a sad no, but it's my normal now! It definitely didn't used to be.

Does everyone go to church every Sunday? No, but that's my normal.

Does everyone work for themselves as their own "boss"? No, but it's becoming my normal.

Does everyone eat Einkorn instead of modern grain? No, but it's becoming our normal.

Does everyone play strategy board games often the way Gabe & I do? No, but we enjoy it, and it's our normal.

Does everyone believe the same things about God or humanity? No, but we each have a normal.

Our normal is governed by our underlying beliefs and mindset. Our normal is fundamentally governed by what we believe about ourselves -- who we are, what we say to ourselves.

Do you tell yourself:
I am anxious.
I am tired.
I am broke.
I am hurt.
I am in pain.
I am stuck.
I am stressed.
I am broken.
I am a sinner.
I am hopeless.
I am incapable of _______ (something that hasn't happened yet that you are dreaming of).

I have to work this job.
I have to marry this person.
I have to live here.

OR, do you tell yourself:
I am fearfully and wonderfully made.
I am blessed to be a blessing.
I am at peace.
I am serving others.
I am connected in community.
I am made new.
I am growing.
I am a sharer of my talents and knowledge.
I am healed.
I am a saint who sometimes still sins.
I am hope-filled.
I am already _________ (fill in the blank with a goal that God sees as done, but to me is "not yet").

I can change my mind.
I can develop new preferences.
I can be authentically ME.

How can you move towards a new normal, if you're telling yourself the former things? How can I help you on the journey of saying the latter things to yourself?

Love you, dear friends. 🥰

Why Hormones May Affect TMJ Issues And How to Support the Body's Natural Hormones

The body is super complex, with many different systems working together but also performing separate functions. Your musculoskeletal system, which includes your joints and your temporomandibular joint (TMJ), can be affected by many factors, including gut health, immune system function, mental/emotional health, inflammation in the body, and hormones.

Hormones are constantly at work in your body and can even play a role in certain illnesses such as rheumatoid arthritis (RA). And, conditions like this can make TMJ issues worse.

The Possible Link Between Hormones and Joint Issues

Although arthritis seems unrelated to hormones, medical research says they may be very related, especially when it comes to RA. Unlike osteoarthritis, RA is an autoimmune disease, meaning the immune system begins attacking healthy cells instead of foreign invaders. And for women, the experiences of RA are closely correlated with hormonal changes that occur during menstrual cycles, perimenopause, and menopause. Although there is still much more to learn about these things, some studies have found:

The hormones estrogen and progesterone appear to protect against some issues when they are at their highest levels.
Women report less discomfort during the latter part of the menstrual cycle, when estrogen and progesterone levels are at their peak. (So if we can support the body in balancing/maintaining levels, this could be a way to support the body in optimal function.)

Pregnant women are far less likely to develop issues or experience flare-ups. Estrogen and progesterone levels soar during pregnancy.

Onset seems to peak for women between the ages of 45 and 49. This is commonly a period of hormonal decline before menopause begins, known as perimenopause.

Women are two to four times more likely to develop joint issues than men, so it’s possible that the hormone fluctuations trigger the onset of the condition in some people, and the hormonal changes that occur throughout life can either protect against symptoms or make them worse. Other factors, such as genetics, environment, diet, smoking, and alcohol use may also increase a person’s risk of having discomfort, but the hormonal link perhaps may explain why issues appear to come and go at certain times for women.

What This Means for TMJD

Knowing that women’s hormones can affect joints in general, we can assume that for some women, hormones may also affect their temporomandibular joint (TMD). This is because the TMJ is a joint like other joints in the body, so the same things can affect it as well. For women who experience discomfort, it can help them understand why their symptoms may get worse at specific times of the month or certain times in their lives.

If you’re having joint issues, it may be important to see your doctor to get testing, but there are also many things you can do to support your body on your own. I share about
my own experience with TMJ issues and addressing them naturally so that people can see that there are options, and naturopaths may be also able to assist in this.

There IS hope for those who struggle with these things -- you CAN feel empowered to support hormones naturally from home; if you'd like support along the way, I am more than happy to walk alongside you and be a cheerleader on your journey. I would have wished that for myself a few years ago, so I'd be honored to be that for you. This does not need to be fearful or lonely. There's community and hope and abundance for you, dear friend.

Jump! Announcement

Jump! Announcement
If you get my blog updates (or want to get them), you may remember I wrote a little while back about that feeling you get when you're wading out into the unknown or trying something new that scares you a little bit but you know it's a good thing... That feeling you get that is slightly overwhelming but more exciting than anything else? I'm standing at a crossroads, at the beginning of something amazing and wonderful and challenging and awesome all tangled up together.

First, some sad news: I resigned my teaching job at Hayes Elementary. I will dearly miss some wonderful colleagues and equally wonderful students, particularly the 30-some singers in the before-school Early Bird Choir. But once a giraffe, always a giraffe!

Now for the exciting news! I am greatly looking forward to teaching on my own as Orem Music! I will be teaching for a few homeschool groups in the Twin Cities -- as of right now for Wings and CHAT -- doing ukulele classes, a choir/general music type class, co-teaching band, and leading low brass sectionals. I am also going to be teaching private voice and ukulele lessons. I already teach beginner and intermediate ukulele classes for adults through various community education districts in the area, and will continue to offer these options as well as private lessons for adults. For a current list of events that are already scheduled, check out the events page.

I am also continuing to intentionally grow my wellness business with Young Living, focused specifically on serving those who struggle with sensitivities, are Highly Sensitive themselves (HSPs), but also those who deal with TMJD or other chronic issues. I love problem solving with people, walking alongside them on their journey to fuller wellness, and empowering them to think critically about how God has made them and made His world and plants to support our growth and healing. God is opening doors for me to serve others, including creating a welcoming space for others to learn and grow, and I am so grateful and humbled to love people and walk parts of life with them that they sometimes don't wish to share with others. I want people to feel hope rather than fear about their health!

Embarking on this adventure has been a bit nerve-wracking, but also quite exciting during such a season of uncertainty in our world. While the details are not final, given our somewhat lack of knowledge of what this fall will bring here in Minnesota still, I trust God to continue providing the right places and people for me to connect with and offer my enthusiasm, joy, and skills in service. I know God has made me to teach music, and more fully to train up young people in understanding how God has made us all as musical beings, gives us music to worship Him, and allows us to connect with and serve others through music. I am very excited to begin teaching music and training up young people with this more focused vision in mind, and I can't wait to see whom else God brings across my path to serve in the ways He has gifted me.

3 Non-Musical Ways to Maximize Potential and Increase Confidence

Do you struggle with performance anxiety or mindset and confidence? You are not alone. Sometimes addressing non-musical things can really help the issue at hand, speaking from a teacher and performer lens.



Here are a few non-musical ways to help you (or your child) experience success in addressing performance anxiety or general confidence and anxiety. Read on to the end to get a free recipe for my concentration and focus blend.





1. Encourage a Growth Mindset

Growth Mindset is not a new concept, but it is especially important when tackling difficult tasks or subjects. Studies show that if people believe they can do something, even if it is difficult and they may not get it right away, they learn it better, retain it longer, and stick with the hard task longer if they have a growth mindset.

Encourage your inner self to use phrases such as "Mistakes help me grow." or "My intelligence can be developed." or "I keep trying and never give up!" instead of "I'm not good at it." or "I give up easily.'



2. Get Good Sleep

“Daytime thinking is a building process, whereas nighttime thinking is a sorting process.”

― Caroline Leaf, Switch On Your Brain: The Key to Peak Happiness, Thinking, and Health 

Did you know that people with sleep issues are often misdiagnosed with attention or learning issues? This is because our brains make sense of and sort our experiences at nighttime from during the daytime. When we don't get enough good sleep at night, our brain isn't able to "download" and synthesize what we took in from the previous day. So maybe you did a lot of great learning and made progress the day before, but if you didn't sleep well or long enough, that learning may be lost. There are so many other reasons sleep is vital to health and wellness and learning! Read a scholarly example here.

Set a bedtime routine and stick to it! If you need ideas, I shared 11 tried and true ways to get better sleep here that can be adapted very well for anyone, including kids.



3. Strengthen Left- and Right-Brain Connections

Do you enjoy some activities that are completely unrelated to performing? Of course you do! There are many studies that show certain activities (like purposeful cross-body movement) strengthen the pathways in the brain between the two hemispheres. What does this have to do with performing? Well, music often requires that these pathways be strong. When practicing using these pathways, it's like exercising a muscle and will get stronger with use. The stronger you build a muscle, the stronger you feel when something heavy comes along that you have to pick up. By building strong pathways with something different -- like movement -- you can come back to it feeling stronger, like it is a bit less heavy than last time.

In the
 middle of a moment of anxiety or performing (or perhaps even right before it!), do 
this active listening + movement piece to activate those multiple areas of the brain.







"I Can Do This!" Focus & Concentration Roller Blend

10 drops Peppermint essential oil

10 drops Frankincense essential oil

15 drops Lemon essential oil

15 drops Stress Away essential oil

Add these essential oils to a 10 ml roller bottle and fill with carrier oil. 

Roll on wrists, collar bone, bottom of feet, or the back of neck before tackling a difficult task.



Need more ideas for grounding, calming, and uplifting options?


It is very important to know that not all essential oils are created equal...

You can’t just go out to a big box store (or anywhere online) and trust that you’re getting the good stuff. Lucky for you, I’ve got a source I trust – want to know more? Click the button in the top corner to contact me.




*Disclaimer: this post contains affiliate links. All things I love and use, of course!
 
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