Hey there, friends! 

Or I should say... Good morning!

Have you ever had trouble sleeping?  Normally i never do.  I'm kind of notorious for getting my required 6-8hrs a night.  I thrive on sleep and work my schedule around it.  I'm a believer in cat naps and shutting down early.  I've been known to go to bed by 7pm to be rested for early flights.  It's safe to say I'm a big fan of catching my ZZZs.  

Another reason I feel strongly about setting up a nighttime ritual and preparing yourself both mentally and physically for a full night of restful sleep is because it actually helps calm anxiety.  If I don't get enough sleep, I feel irritable and easily stressed.  I can actually feel the anxiety build in my body.  So yeah, it's a done deal for me- and I hope it's one for you too- however, for the past few nights I've been having trouble falling asleep and even more trouble staying asleep.  I do have an earlier start tomorrow and getting a good night's rest is already weighing heavy on my mind (see? i told you i'm kinda crazy about it!).  Thinking about not sleeping is causing me to be even more anxious so I'm preparing my nighttime ritual now so by tonight I'm calm, centered and ready for a solid night of uninterrupted and peaceful sleep.  

Here's my GP (game plan) to ensure I'm ready for a solid snooze-fest by tonight:

~ shut down all work/laptop/phone post-evening yoga 
~ quick tub soak with lavender scented epsom salts
~10 mins alternate nostril breathing in bed
~ eye mask
~ dark room 


There are so many things you can do to make sure you set yourself up for a good night's rest.  Here are some other things a nighttime ritual can include to make sure you wake up rested and energetic: 


~LAVENDER- light a scented candle, use a scented eye mask or dab some of the essential oil on your pulse points.  


~MEDITATE- even just 5 minutes before bed can help calm your mind and release physical stress 


~ YOGA- legs up the wall pose is one of the most relaxing and restorative poses you can do for yourself to re-center. Even better, take an evening restorative class if you can!  

~ WORKOUT- not neccessarily right before bed, but in the morning or afternoon. Any movement or moderate exercise will benefit you by eliminating extra energy that builds up in your body 


~ DITCH THE CAFF- quit caffeine as much as you can!  Need your morning cup? Ok, then swap out your afternoon fix for an herbal (caff free) tea. Try sparkling water with dinner instead of soda and curb your sweet tooth when it comes to dessert.  


~ CREATE THE ENVIRONMENT- something I thrive for in yoga is the right setting.  Music, lighting, flowing... it all completes the practice.  Your bedroom is the same deal.  Turn off the TV, close the curtains or put on an eye mask, try using a salt lamp to purify the air, keep it cool, use nice sheets... these things also come together to create the perfect accompaniment to a restful night's sleep. 


~ HAVE A NOTEBOOK BY YOUR BED- ok, this one seems a bit odd, i know.  BUT, I swear by it!  If stressful, anxious thoughts are keeping your mind spinning you'll never get to sleep.  Whatever is buzzing around your head, just write it down in the notebook.  Promise yourself that once you close the book on it, you close your mind to it.  It'll be there tomorrow.  You wrote all your stresses and To-Dos out so you won't forget them and you can deal with it all tomorrow .. once you're rested!


Sat Nam and Snoozes!
 XO, b

Cold hard truth- sometimes it's easier to stay anxious than to face all the fears that come with it.

Anxiety can feel overwhelming and most people become used to living with it... But it's not truly living. When you give in to the anxiety and the fears all you're doing is surviving.

Want to start thriving instead? It's going to take work. Hard work. Work that is most definitely worth it. Work that, in the end, will give you back your life -

The way YOU want to live it.

But you have to get uncomfortable first. You'll have to step outside that little comfort zone you created in order to keep your anxiety away. When we create that protection it becomes easy for us to stay trapped under the disguise of staying safe. Don't let your anxiety shrink your existence.

Pick one thing today that scares you and go do it!

The more you conquer your fears, the more you tell your anxiety that it's not gonna have control over you forever.

Don't be afraid to live without anxiety.

Work towards your freedom.

sat nam💖

xo, b

Have you ever felt so completely frustrated and angry that it literally ruined your whole day?  How about week?  Month?  Yeah, I hear ya!

This past weekend my frustration around something I've been dealing with for over a year reared it's ugly head.  Thankfully, I'm very close to eliminating this stress from my life, but almost monthly something will pop up with this situation and make me so incredibly aggravated that it ruins my day.  I get super cranky, I'm short with people, I view everything from a very defensive viewpoint...  and i hate it!  There could literally be nothing else wrong - everything could be amazing! - and this one situation flares up, causes me stress, causes immense frustration and I'm left pissed off and feeling like I'm hitting my head against the wall trying to take back control.  

Since this frustration lasted longer than I was happy with, I decided to take back control of the situation the only way I KNOW I can- my perception.  I have a choice every time something like this happens... I can stay angry or I can accept the issue, take whatever steps needed to rectify the issue and return to the present moment.  And that's just what I did yesterday.  And again today ;)

So if you find yourself aggravated or frustrated with something, try this EFT (Tapping) Practice to get yourself back to the present and way less stressed:

 

Every day we have a choice.

We may not be able to control what's going on around us, but we can shift our perspective.

When we choose to face our fears, continue on our path and push past our boundaries, we are choosing to be strong. It won't always make things easy, but it WILL make us capable.

sat nam⭐️

XO, b

Just in case you had any doubts...

sat nam

xo b

I am so thrilled to share a blog by Leslie Edsall of Trifecta Wellness.  She is a holistic health goddess and I had the pleasure of doing a workshop with her awhile ago focused on detoxing.  

Leslie is a wealth of knowledge when it comes to food and health and she so graciously is sharing with us today how to use food to help combat anxiety.  Food can be the cause of a lot of stress on our systems and it can also sometimes mimic anxious feelings.  Check it out below and see how your diet can play a role in your holistic healing! 

Managing Anxiety: Food & Mood Connection
While coping with anxiety can be difficult, making dietary changes can often ease the symptoms of anxiety. While diet alone cannot cure anxiety, healthy eating is one of the simplest ways to begin controlling anxiety and improving mood on a daily basis.

Hydrate, Hydrate, Hydrate
The body is made up of 65 – 70% water and every cell in the body needs water in order to function properly. The brain, heart, blood, joints, kidneys and energy systems are most effective when the body is well hydrated. Hydration also flushes our systems of excess waste and the toxins which lead to illness. 

Adding more water to your diet is one of the simplest things you can do to reduce stress. Many studies have found that dehydration affects as many as 25% of those with persistent stress and dehydration is known to cause increased anxiety. Drink up, your body and nervous system will thank you!

Crucial Foods to Avoid
Before we look at foods that help ease anxiety, it’s important is to minimize foods that contribute to anxiety. Examples of these foods include fried foods, stimulants like sugar and caffeine, and alcoholic beverages. 

Why do these foods cause increased anxiety? According to the Association for Comprehensive Neurotherapy, hypoglycemia has been linked to anxiety, and it is important to keep blood sugar steady to avoid symptoms. 

The concept is easy to understand if we look at the body in terms of regulating blood sugar levels. Every day, the main goal of the body is to be in homeostasis. For example, the body consistently and automatically regulates heart rate and body temperature, as well as eliminating toxins on a daily basis. When we are out of balance, heart rates increase or we might catch a fever from illness. The same holds true for blood sugar is it aims to be stable to maintain our energy levels. 

When we take in foods that spike our sugar levels (caffeine, sugar, chocolate, etc.) or take in drinks that drop our blood sugar levels (alcohol), mood is effected and our ability to cope with stress is greatly impacted. In addition, some of these foods also cause dehydration (coffee, caffeine, alcohol) which effects mood, blood sugar and energy levels. As this happens, it leads to lower blood sugar, further increasing anxiety and impacting the body’s ability to stabilize.

Tryptophan – A Calming Natural Chemical

Tryptophan can produce chemicals in the brain that encourage relaxation and boost mood. Tryptophan is found in bananas, peanut butter, turkey, cheese, nuts, sesame seeds, seaweed, oats and milk. Adding foods with tryptophan may ease symptoms of anxiety by allowing you to relax. 

Healthy Fats for a Healthy Mood

Omega-3’s - in the standard American diet there is a lack of healthy fats due to a societal fear of fats contributing to weight gain. In actuality, healthy fats are essential to a healthy brain, heart, joints and nervous system. A depletion of omega-3 fatty acids in the brain can be related to anxiety disorders, according to, "The Anxiety Book: Developing Strength in the Face of Fear."  Adding sources of omega-3’s such as fish, flaxseed and nuts can help ease symptoms of anxiety.

Almonds - Rich in vitamins B2 and E, both help boost the immune system during times of stress. Just a quarter cup of almonds each day does the trick. The University of Maryland Medical Center suggests adding a variety of B vitamins to your diet can help reduce anxiety.

Avocados - Avocados are also rich in stress-relieving B vitamins and high in monounsaturated fat and potassium, which help to lower blood pressure. 

Calming Whole Grains
Whole Grains can have a powerful effect on anxiety. Eating whole grains can boost serotonin levels, which leads to relaxation and can help ease feelings of anxiety. Whole grains also work to stabilize blood sugar levels, which can lead to improvements in anxiety symptoms. 

Studies have shown that true whole grains have several benefits because whole grains are: 

• Rich in magnesium, protecting the nervous system
• Contain tryptophan, a calming neurotransmitter
• Working to stabilize blood sugar for homeostasis 
• Slower to digest; the body will use them throughout the day for sustainable energy 

Examples of gluten-free whole grains include oats, quinoa, millet, buckwheat and kasha. If you have a gluten sensitivity, read the labels to ensure the grains are milled in a factory that is gluten-free in order to avoid cross contamination.

Get Your Greens On

Seaweed is a good alternative to whole grains for those that are gluten sensitive. Seaweed is not only rich in nutrients such as iodine, but it is also high in magnesium. Kelp and other seaweeds appear to be very high in tryptophan content as well. 

Spinach is packed with magnesium, the mineral that helps regulate cortisol levels and promote feelings of well being. A cup of spinach fills 40 percent of your daily quota of magnesium. Adding spinach to your morning smoothie or an egg dish will start your day off right. You can swap spinach for lettuce in a sandwich or add it to a salad at lunch. At dinner, steamed spinach takes about 3 minutes to prepare and it can be used as a side dish. A handful of leaves can also be added to soup or stews. 

Fruity Stress Busters

Blueberries are more than a delicious fruit because it is rich in vitamins an antioxidants that are beneficial for relieving stress. Just a handful of blueberries pack a powerful punch with the addition of vitamin C. When stressed, our bodies need vitamin C and antioxidants to repair and protect cells.


Peaches fall into this category as well because they have nutrients that appear to have a sedation (calming) effect.

Oranges - there's a reason orange juice is said to be part of breakfast because Vitamin C is known to lower blood pressure and the stress hormone, cortisol. 

Bring on the Protein

Protein Sources. According to the Association for Comprehensive Neurotherapy, increasing protein intake can help alleviate feelings of anxiety. The Association reports that hypoglycemia has been linked to anxiety, and it is important to keep blood sugar steady to avoid symptoms. Individuals suffering from anxiety can add sources of protein to their diet, including chicken, fish, lean beef and vegan sources such as nuts and legumes or beans.

Herbs to the Rescue
Maca Root is not exactly easy to find, but the powder can be added to several foods, smoothies and beverages. Maca be found in a variety of health food stores. It's believed that this root has more phytonutrients than nearly every type of fruit and vegetable, including magnesium and iron – two important nutrients for controlling anxiety. 

Herbal Teas - There are also herbal teas like kava, chamomile and passionflower that can be valuable for reducing anxiety.

Contributing Writer
Leslie Edsall loves to work with people to simplify the noise and develop healthier habits through nutrition, yoga and self care. She is a Certified Health Coach, Health Education Specialist and a Registered Yoga Teacher. Leslie offers a variety of online and in-person health coaching programs, teaches yoga, runs wellness workshops and leads wellness retreats, locally and internationally. To learn more about Leslie: www.trifectawellness.com 



I am already a huge fan of some of these foods and I can't wait to try the rest!  
For more info on Leslie, definitely check out her website!  

Sat Nam 
xo, b