5 Reasons You Should Be Living Slow (And Have An Excellent Holiday)


5 Reasons You Should Be Living Slow (And Have An Excellent Holiday)

The calendar tells us it’s Peppermint Mocha time which means it’s also holiday season! Cue shopping, gifts, parties, planes, trains and automobiles. What is coined as the most joyous time of the year is often the most stressful and perhaps dreaded time of the year! Why? I believe it’s because we are living a fast-paced life when we really need to be living slowly.

How about beginning a new tradition this year by having a slow holiday? Here are five ideas for you. Pick one or implement all of them!

#1) Travel only one of the holidays

Since Thanksgiving (in the US) and Christmas are only about a month apart, pick one of the holidays to travel. By choosing this option you will cut down on stress of airport travel as well as being kind to your budget as well! You could also take turns by traveling to a different family member every year. For the holiday that you stay home, begin to implement your own traditions.  

#2) Buy gifts for people you truly care about

By the time you travel, attend countless parties, bake cookies and throw in buying gifts for people you don’t really know, you will end up with a case of being a holiday grinch! This is not mindful living. Be selective with who you buy gifts for. Set boundaries on your gift list. You could also suggest starting a pick-a-name gift exchange or maybe having everyone go in on a large gift for a charity. Remember, you don’t have to buy everyone a gift. However, you can write a handwritten thank you note to those who did get you a gift!  

#3) Attend 25% of the holiday parties you are invited to

Are you invited to countless holiday parties? Write them all down and decide which one(s) you really desire to attend. Avoid attending parties out of obligation. Staying out late and partaking of unhealthy food and drink doesn’t lead to a healthy and slow living holiday season. Aim for only attending parties that lift you up, not tear you down.    

#4) Only spend cash on gifts (avoid using credit cards)

Maybe worse than buying gifts for people you don’t like is buying gifts that you don’t have money for! Credit card bills will arrive and you’ll regret buying those gifts! There are a few ways to go about holiday gift giving. You can limit the number of people you buy gifts for. You could only give gifts that you make (art, body care, baked goods, babysitting are a few ideas). Or you can save money all year long and only buy gifts with cash. When January rolls around you will be so happy you lived slowly during the holiday season!   

#5) Mindful activity  

Part of slow holiday living is continuing to take care of your wellbeing during this most wonderful time of year. When your healthy living habits go by the wayside, this is a sure sign that you aren’t living slowly and mindfully! Keeping up your self-care habits during the hustle and bustle of the holiday season is a great way to be the peace and calmness during a traditionally busy time of year. Continue to be physically active daily. Eat and drink nourishing food. Start or end the day with meditation. Get quality sleep.  


If you are feeling panicky about this upcoming holiday season, I hope you will take time to recenter yourself and implement at least one of the above ideas into your life. How will you live slowly this holiday season? Share with me on Instagram or leave a comment below!


Do You Have The Courage To Stand Up To Your Doctor?

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Do You Have The Courage To Stand Up To Your Doctor?

I was having a conversation with someone recently and they brought up chemo. 

Their reply was "I'm not an oncologist" when I asked them if they knew what chemo was. 

So if you aren't a culinary trained chef, you can't cook nutritious meals for your family? If you aren't a professional cleaner you can't clean your home? If you aren't a CPA you can't do a budget? 

I hear this often. "I'm not a doctor! I'm just a real estate agent/mother/landscaper/etc." No! You aren't **just** a real estate agent/mother/landscaper!!! You are a human being made in the image and likeness of God! You have a brain!! Use it! Do not chose to give your power away that easily and quickly. 

I also hear many stories of doctors telling patients that because they aren't doctors, they must do whatever the doctor tells them to do and if they don't the doctor throws a hissy fit and says don't come back to this office! This is emotional abuse. This is not the way a professional should treat their client. Again, remember, doctors are not gods and they do not have the final say nor do they know it all. They went to medical school funded by pharmaceutical companies, keep this in mind! If doctors say you should trust them point blank (blindly) or take their "advice" without doing YOUR due diligence, please do not go back to that doctor again. 

Anyway, moving on.  
Here is what is wrong with the phrases "I'm not a doctor" or "you aren't a doctor". 

#1) These statements are ignorant. 

Doctors are not gods! In the western medical field, doctors are trained to cut, burn, poison and prescribe Rx drugs. Not to heal. Not to restore health of the mind+body+spirit. Not to remind you that the power that made the body heals the body. You must learn to think for yourself. Don't let others think for you! Especially not western doctors. 

#2) These statements give doctors power over you. 

This is (partly) why America is so sick! People (patients) have handed over their power when they say things like this. Doctors don't have the final say! YOU do! You must seek other opinions, options, possibilities. It is lazy to just take what the doctor or oncologist says. Chemo is not your only option. Rx meds aren't your only option. (By the way, 75% of doctors would refuse chemo according to a Stanford poll.) You never have to hand over your power to anyone! You hold the keys to your health. Please use them.  

#3) These statements are lazy. 

If you don't want to heal your body, then by all means go ahead and hand over your power to the doctors, but to do so, is lazy. YOU are capable of making **informed** choices and to just blindly state you aren't a doctor is to state you don't care about your health. Doctor says here take these meds // chemo and patient just blindly accepts the meds, chemo, radiation without ever doing their due diligence! No! They **chose** to give their power away! They were too lazy to do their homework on THIER own health! What a travesty. When you give your power away you will stay sick, stuck, sad and complacent. This is not living. This is stupid. Don't be like Bob.  

#4) This is gaslighting.

When a doctor says you aren’t a doctor, this is a form of gaslighting. What is gaslighting? Psychology Today says “gaslighting is a tactic in which a person or entity, in order to gain more power, makes a victim question their reality.” Gaslighting is abuse and if a doctor uses this tactic on you, please be aware of this and leave that practice as fast as you can. Health is not a dictatorship but a partnership. Wellbeing is a continuum. What you learn today is a building block for what you’ll learn in tomorrow, next year, in 5 years! Do not let a doctor gaslight you. Just because they spent $278,455 (average) on medical school does not mean you have to accept what they say 100%.

You don't have to be an oncologist or a doctor or a xyz to be proactive and protective of your health! Take time to educate yourself what's going on with your health and why so and so is saying you must take said Rx, chemo, radiation or have surgery. Seek the truth. Seek healing. Stand up to the doctor and don’t let them have power over you.

Be an informed citizen, patient, person. Your health is worth it. 

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How To Easily Detox Your Home Of 10 Dirty Household Items


How To Easily Detox Your Home Of 10 Dirty Household Items

In many households you will probably find the following items, but you won’t find them in my home. Why? Well, if you know anything about my values you know that I take my health of body and earth seriously. For a longer answer, continue reading!

Aluminum Foil

First up is aluminum foil. This should be a no-brainer but yet so many still use this toxic product. It’s aluminum! A heavy metal! Yikes! Not only a health hazard, it’s also quite harmful to our earth. It takes a considerable amount of resources to make, emits 12 tons (!!!) of greenhouse gases and takes at least 400 years for aluminum foil to break down. Ready to not purchase this product again? Good!

What to use instead

It’s pretty easy not to use aluminum foil. Use dishes with lids. Baked potatoes don’t need anything, simply place on oven racks. If you really must use something to cover a baking sheet, choose If You Care Parchment Paper.

Plastic Wrap

Have you ever noticed the amount of plastic surrounding us? Plastic is everywhere! Anytime I can choose something else, I do my best to.

The materials used to make plastic wrap (i.e. Saran Wrap) for that matter is particularly alarming. The chemicals include low-density polyethylene (LDPE) and diethylhexyl adipate (DHEA) which are endocrine disruptors that cause a host of health problems.

What to use instead

I use Bee’s Wrap instead of plastic wrap. You can wrap or cover anything! Lunches, fruit, veggies, bowls, dishes, glasses- you name it, Bee’s Wrap is a wonderful addition to your kitchen and lifestyle. Not to mention the earth benefits as well!

Bee’s Wrap does use beeswax so if you’d prefer a vegan option, checkout Wrappa.

Plastic Bags

Like plastic wrap, plastic bags (i.e. Ziplocs) are no better. SC Johnson (maker of trademarked Ziploc) claims that their bags are BPA free. Even if that is true, the rest of the toxic chemicals and process used to make plastic bags aren’t safe for our health or mindful of the planet. (Plastic bags are made with oil.) Our world is drowning in plastic! It’s best to avoid plastic bags all together- including the plastic bags at the store (grocery, Target, etc).

What to use instead

For shopping bags, use canvas (washable!) or my personal favorite, ChicoBag. They scrunch up into a tiny self-containing pouch that you can keep in your purse, diaper bag, suitcase, vehicle, desk, backpack! I always travel with at least one of them. If you attend trade shows, many exhibitors handout promotional reusable large bags. I have a whole stash of them!

For small plastic bags, I use Colibri and ChicoBag although I typically only use them for when I’m out and about or traveling. I reuse glass jars for storing leftovers, pantry items, etc.

If you are wondering what to use for freezing, you can use glass jars!

Nonstick Cookware

One thing I’ve very adamant about is not using nonstick cookware and bakeware. Nonstick means Teflon (a very toxic chemical made by Dupont) that is linked to a variety of health issues including cancer. In fact, did you know that when nonstick cookware is heated to high temperatures, it can kill birds?! That chemical is in the air that humans breathe! Because Teflon does not biodegrade- meaning it builds up in the person's bloodstream over time- this causes severe health effects. And as you will learn below, indoor air is more toxic than outdoor air! (EPA)

What to use instead

Glass, stainless steel, cast iron, Le Creuset enameled cast iron and stoneware are the top choices for non-toxic cookware and bakeware.

Plastic Cooking Utensils

Another common household product I don’t use is plastic cooking utensils. (No plastic straws or plastic eating utensils either!) Using plastic when cooking (heat!) releases harmful toxins into the air and your food.

What to use instead

Choose wood, bamboo, stainless steel cooking utensils.

Build the healthy habit of bringing your own reusable straw if you purchases drinks (smoothies, coffee drinks, etc) that come with a straw. Did you know that 500 Million straws are used and thrown away each day in the USA?! Mother Earth is paying the price for our negligence. You can use Simply Straws, Strawesome or these stainless steel straws. Stick them in your bag, purse, backpack, car, lunchbox!

Instead of plastic cutlery, use To Go Ware! We each have a set in our family. Again, put a pair in your bag, purse, car, backpack or office drawer. You’ll find them come in handy over and over again!

Plastic Containers

Tupperware and plastic containers are quite popular for storing leftover food. However these leach into the stored food. And besides, glass is so much prettier! Note: never microwave food in plastic!

What to use instead

Glass jars! I upcycle glass jars from food that I buy (like sunflower butter, sauerkraut, etc) and I also have a healthy stash of mason jars in a variety of sizes.

Paper Towels

Paper towels are such a waste! They also contain chlorine which contains Dioxin and this man made chemical can’t be eliminated by the body which isn’t good for your health!

What to use instead

Towels! Throw them in the wash and reuse over and over again. I have a special stash for cleaning, dishes and hand towels. I like NatureZway for cleaning. I also keep a few in the car and in my bag for those times when you need to wipe your hands, especially with children!

Fabric softener // dryer sheets

This is a big one and something I’m pretty passionate about not using. Ever. (This also includes conventional laundry detergent such as Tide, .) Did you know that indoor air is more toxic than outdoor air? This is according to the EPA, mind you. One reason for this is because of all the toxic products used inside the home (two listed below). And let’s not forget offices too! Fabric softener and dryer sheets are so very harmful to our health. Not just in the air we breathe but our skin as well. Our skin absorbs what we put on it and when we put clothes on that have been touched by toxic laundry detergent, fabric softeners and dryer sheets, those chemicals will be absorbed into our bloodstream. This is especially concerning for babies and young children. This is a very heavy toxic load on their growing bodies. When you add in all the other synthetic chemicals and toxins that our children are subjected to, it is no wonder why they are so ill these days!

The chemicals in these conventional products are carcinogenic and endocrine disrupting which will lead to infertility (in both men and women), cancer, and a host of other health ailments.

What to use instead

  • First of all, get some indoor plants to clean up your indoor air!
  • Secondly, throw out all of your conventional laundry products and replace them with these recommendations.  
  • Molly’s Suds is a great brand to use for doing wash. She also makes dryer balls to replace your dryer sheets with.
  • Branch Basics is another option for your to consider. They also carry non-toxic cleaning supplies.

Air fresheners // toxic candles

As mentioned above, indoor air is more harmful than outdoor air for a variety of reasons. Air fresheners and toxic candles add to this harmful air quality. This would also include car air fresheners and bathroom sprays. 

What to use instead

  • Open the windows! Fresh air flowing through your home will do your body and spirit good!
  • Get some indoor house plants to help purify the air.
  • Learn to live without synthetic smells. You don’t need to have added smells in the house at all times. Burn a non-toxic candle every now and then.
  • I have a few non-toxic candles but rarely burn them. (Choose ones without soy, metal wick, or synthetic fragrance. Try Cellar Door Candles or Way Out Wax.)
  • Bake some organic sprouted grain bread. Or some organic chocolate chip cookies.
  • Put some dried lavender in a vase.
  • Simmer whole cloves and orange slices in a pan on the stove or use a crockpot. Great for the holiday time!

You can diffuse essential oils as well. I have a defuser in the bathroom for when guests come over. I am very cautious using essential oils around babies and children so that’s why I defuse in a specific room for a very short duration.

(Note: I know I many will ask what essential oil brands I prefer so I’ll share them here. I like Guru Nanda, Edens Garden, Mountain Rose, Plant Therapy.)

Conventional Antibacterial Products and Soaps

This includes Lysol, Purell, Dial, hand sanitizer gels and anything else that contains conventional antibacterial chemical ingredients. Why? Our microbiome actually needs germs! Killing all germs (which inofitself is technically a misnomer as germs indicates that germs are bad and they aren’t) destroys the gut and leaves the body defenseless. You wouldn’t go to a battle without armour, would you? Well, that’s what germs are- armour to keep you well!

What to use instead

I carry a small travel size bottle of Dr. Bronner’s Castile Soap in my bag for when we need to wash our hands in public places. If I don’t have it, I simply use water and wash hands vigorously and skip using the public soap dispenser. Dr. Bronner’s also makes an organic hand sanitizer.

For cleaning I simply use Tea Tree Essential Oil on a reusable cloth (a few drops) or apply to a bucket of water for cleaning floors. Other favorite essential oils for disinfecting and cleaning are lemon, rosemary, lavender, eucalyptus and peppermint. Boulder Clean is another pre-made option for you. 

For washing hands at home I use either Moon Valley Organics or Dr. Bronner’s.


There you have it! What items on this list will remove from your home first? Make one small change frequently to protect and improve the health of your family! 



On The Hunt For Chocolate


On The Hunt For Chocolate

With Easter just around the corner, you are probably preparing to buy some candy! While we all know that candy isn’t the best nutritional choice for our health, I know that people will still buy and consume no matter what! However, we can make conscious choices when doing so.

A fun tidbit (or maybe appalling?!) is that $2.1 Billion is spent on Easter candy and 120 million pounds of Easter candy is bought annually! Yikes! Is it any wonder why we’re so sick? Perhaps this statistic will empower you to make different-or at least better educated- choices this Easter season.

Another concern of chocolate candy has to do with slave/child labor and human trafficking. This ethical issue should prompt all of us to examine our choices carefully. Not only are these children exposed to harsh working environments and violence but harmful synthetic pesticides as well. Do you really want to support this? I know I don’t!

The third issue is that of synthetic pesticides. Chocolate is one of the top crops that uses the most pesticides. This means that people are consuming glyphosate (a “probable carcinogen” as well as an endocrine disrupter to name two health problems) to go along with their bite of chocolate. Yummy (not!). This is why it is so important to purchase organic chocolate.

Remember, we vote with our dollars! Instead of supporting and consuming unethical companies this Easter season, choose from the following brands. Not only will your health benefit from quality chocolate but you will be making a difference for our earth and the lives of those who harvested the cacao for you.

Five Chocolate Brands To Support

If you are wondering what “well, chocolate can I buy?!”, never fear! I like (quality) chocolate, too! Over the years I’ve curated my own ‘Sarah Stanley Approved’ brand list that of course includes chocolate. (You can breathe a sigh of relief.) These particular brands care about the health of the earth, people and farmers. These brands are also small companies and anytime you can support a small business versus a giant corporation, do so! Buying products that align with your values is one step to taking action to the popular quote “making the world a better place”. Making conscious choices when buying anything- not just chocolate- is how you and I can practice conscious, connected living in an authentic, practical, sustainable way.

P.S. Be sure let me know your favorite chocolates from the carefully curated list below!

Heavenly Organics

If you like Peppermint Patties, then you will like this company! Their Mint Chocolate Honey Patties! Made with only three ingredients they are simple and delicious. They have five other flavors: Dark Chocolate, Almond, Peanut, Almond and Pomegranate. Organic, dairy-free, soy-free, Slave Free and Fair for Life, these chocolates are an excellent choice.  

Alter Eco

Another one of my favorite brands is Alter Eco! Their tagline is “nourishing Foodie, Farmer and Field”. Their chocolate truffles are so good, perhaps even better than the taste is that the wrappers are completely compostable! You can be a good steward of the earth and enjoy a rich, creamy, velvety chocolate at the same time! Win-win! They also make chocolate bars. While not all of their chocolates are dairy-free, they are organic, Fair Trade, Fair for Life, Slave Free and GMO free.

Equal Exchange

I really like this company and their chocolates! Most of their chocolate bars are dairy-free (read labels before buying) and of course all the requirements for purchasing an ethical chocolate: organic, Fair Trade and the company is based on the co-op model. Equal Exchange really values treating their farmers well and that’s something I’ll gladly support anyday.

Eating Evolved

If you haven’t heard of this company and you are on a Keto “diet”, then you will be pleasantly surprised! Eating Evolved has a product called Keto Cups. In addition to these they also make other chocolate cups (think Reese’s) that are gluten, dairy, soy and nut free. They are organic, slave free and worthy of your dollars!  

Honey Mama’s Bar

If you haven’t had one of these chocolates, you are really missing out! First of all, they are typically found in the refrigerated section of the store. So if you are looking for them in the shelf stable aisle, don’t be alarmed! You can trace the ingredients back to each farmer which is just fantastic! They source their organic cacao from a co-op in Peru that doesn’t use water, protecting this precious resource. The Lavender Red Rose is one of my personal favorites. You’ll have to let me know your personal favorite!  

Will you join me in having an ethical Easter this year and every year? When we make conscious choices we are making a statement of what we value in life. Health is more than “eating healthy”, it is being connected to all the many choices we make on a daily, weekly, monthly basis.





Prenatal Vitamins Part Three

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Prenatal Vitamins Part Three

Prenatal vitamins is always a hot topic in pregnancy land! And that’s why I’m writing an extensive series on this topic. If you’ve not read Part One or Part Two, go read them now.

We’ve talked about what prenatal nutrition needs to be, eating real foods for vitamins and minerals and today we’ll cover using herbs as prenatal vitamins!

Red Raspberry Leaf

First up is RRL = Red Raspberry Leaf! Typically taken as a tea, this herb is rich in nutrients such as iron, magnesium, potassium and B vitamins.

This herb is beneficial for women on many levels, not just pregnancy. Red Raspberry Leaf can aid in fertility. It also helps tone and strengthen the uterine wall.

RRL is also ideal for postpartum to help restore hormones and boost breastmilk. Even aid in the management of postpartum bleeding!

Note: because of the uterine toning benefits Red Raspberry Leaf provides, it can cause contraction-like sensations. If you have a history of miscarriage it is recommended to wait till 2nd or 3rd trimester to start drinking RRL and adjust the amount of leaves you use when brewing.

To use Red Raspberry Leaf, buy loose leaf. I use this one. Add a few tablespoons to a quart glass mason jar. (I just eyeball amount.) Bring pure water to a boil (do not use fluoridated water!) and then pour into the jar. Let steep overnight. In the morning strain with a nut milk bag and either reheat the tea or drink at room temperature. You can add a little raw honey if desired.

Note: I use my mason glass jar as a drinking glass and use this to drink from.

Nettle Leaf

This herb isn’t as widely known, but it really needs to be!

Nettle Leaf, also known as Stinging Nettle Leaf, is rich in minerals such as manganese, copper, iron, potassium, calcium. The vitamins that Nettle Leaf contains include A, C, K and B. In the phytonutrient profile, you’ll find chlorophyll, quercetin, beta-carotene and lutein.

The healing properties of Nettle Leaf include but not limited to pain management, decreasing inflammation, help fight off a variety of infections, stabilize blood sugar, blood pressure and cholesterol.  It also helps milk production!

To use Nettle Leaf, make sure it’s high quality tea leaves. Again, I recommend this brand. Follow above brew directions for Red Raspberry Leaf. Consider mixing the two leaves together for a RRL+NL tea blend!


This herb is more widely known than the two above. Peppermint is not spearmint, same family but different plant.

The nutrient profile of peppermint contains manganese, copper and vitamin c.  

Peppermint is helpful for colds and coughs, nausea, can help soothe oral inflammation, ease digestive discomfort and even boost energy levels!

Peppermint is typically used as a tea but you can also explore other ways of using it. Add crushed leaves to a water glass (again, make sure water is pure!), as an essential oil and in food dishes (how about a Pineapple Mint Salsa?!).

Want a little variety in your herbal uses? I take and recommend Nourish Her from Earthley. This tincture contains red raspberry leaf, nettle, catnip, spearmint and alfalfa. So many nutrients packed into this tincture! This herbal tincture is great to use in place of a prenatal pill-form vitamin.

You can also explore additional herbal tea and tincurte options from Wish Garden Herbs and Mountain Meadow Herbs.

Some other great herbs to mix into your routine include Hibiscus (great for the immune system!), Rooibos (very nutrient-filled including iron, calcium, magnesium), Dandelion (a gentle laxative), Chamomile (relaxing before bed), Ginger (soothing for digestive system), Cranberry (keep urinary tract healthy), Rose Hips (calcium, iron, magnesium to name a few of the nutrients), Alfalfa (iron!) and Echinacea (beneficial for the immune system and/or if you are feeling sick).

The wonderful thing about herbs- typically used as teas- is that they are caffeine free. I’ve always loved herbal teas. A fun tidbit about myself is that I’ve not ever made drinking coffee a habit. If you are removing coffee from your life, pregnant or not, (and I highly recommend you do so) is that it’s nice to start the day with a warm mug of herbal tea. If you are used to a hot cup of coffee in the morning this can ease the transition for you.

With the above herbs you can create a wide variety of choices everyday!  

One note: if you are using tea bags for some of the herbal teas make sure you using reputable tea brands. I use and recommend Buddha Teas because they use unbleached tea bags which is really important!  

So, what herbs are you going to start using first?!  

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Prenatal Vitamins Part Two

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Prenatal Vitamins Part Two

Hopefully you’ve read part one of this series! If not, you can read it here.

To recap, prenatal health begins long before the woman is pregnant. It starts three generations back! Additionally, how the woman lived and the wellbeing (or disease) choices she made before she was pregnant matter a great deal and play a role in not only her health while pregnant but the baby in utero and earth-side as well. So, if you aren’t pregnant, this is for you just as much as it is for the expecting mama!

Real food+herbs as vitamins and minerals?

Yes! Our body would rather absorb the nutrients from real food+herbs instead of a heavily concentrated pill.

Many women experience constipation or upset stomach during pregnancy due to the concentrated minerals (iron being one) in their prenatal vitamin. This can generally be avoided when real food is used instead. (I’m about to give birth and have not experienced this common problem!)  

Here a few examples of what prenatal vitamins from real food look like. Remember, these foods+herbs should ideally be part of your daily/weekly nutrition lifestyle long before you conceive.


One of my all-time favorite superfoods! I primarily use hemp hearts (seeds) but hemp protein powder is also rotated into my weekly hemp nutrition rotation. 3 Tablespoons of organic hemp hearts a day is a wonderful prenatal vitamin. Hemp is a complete protein, healthy proportions of omegas 3 & 6, contains folate, iron, magnesium, manganese, fiber, healthy fats. Hemp is also abundant in Gamma-Linolenic acid (GLA) and this helps to reduce inflammation in the body, regulate body temperature, stabilize blood pressure and balances hormones. Hemp is also great for skin health. Perhaps this is why I always receive so many compliments on my skin, pregnant or not?!

You can eat the hemp seeds raw or add to a smoothie, shake, soup, salad or sprinkle on top of whatever you are eating.

(If you’re wondering, no, hemp seeds won’t get you high or test positive on a drug test.)

3 Tablespoons of hemp seeds a day is ideal.


This is another one of my favorite superfoods. It’s hard to pick just one! 

Spirulina is an algae but don’t let that scare you off. This nutrient-rich “vitamin” contains iron, vitamins B1, B2 and B3, vitamin K, is a complete protein, calcium, potassium, magnesium, GLA, omegas 3, 6 and 9. Spirulina helps the body naturally remove heavy metals (so needed in this day and age!), boost the immune system, decrease inflammation and is a powerful antioxidant.

Spirulina also contains chlorophyll which builds blood and gives energy, both of which are needed throughout pregnancy and giving birth. 

I recommend using spirulina in powder or tablet form. I personally enjoy how it tastes but if you are newer to the flavor, make a smoothie and spirulina to start with.

To make sure you are getting a quality spirulina, buy this one. (This is the one I use.) 

6 tablets or 1 teaspoon of powder a day is recommended.

Blackstrap Molasses

This may be a new one for you. I actually grew up consuming blackstrap molasses. We made “molasses milkshakes”, we added a tablespoon of blackstrap to a glass of (plant-based) milk and mixed well. Me and my siblings thought they were delicious! Now years later, I’m still using blackstrap as part of my excellent nutrition lifestyle!

Blackstrap molasses is the what remains after the extraction of sugar from raw cane sugar. It’s not refined sugar but instead contains essential nutrients like iron, calcium, magnesium, manganese, potassium, and selenium. Besides being a fantastic “prenatal vitamin”, it’s also great for athletes (which I can attest to)!

A few benefits of blackstrap molasses are healthy skin, aids in the stabilizing of blood sugars, helps with stress (because of the B vitamins), manages PMS symptoms, healthy bones and is anti-inflammatory.  

I take a tablespoon a day. You can also add to smoothies or to a bowl of warm steel cut oats.

Make sure to buy the right kind of Blackstrap Molasses, not all created equal.  


Seaweed is another real food vitamin that is often overlooked. Seaweed contains iodine (a trace mineral) which is needed for the brain development of the baby and a healthy thyroid in the mother. To make sure it doesn’t contain heavy metals, always buy organic seaweed, such as this one. Aim for 3-4 servings a week. 


Who doesn’t love chocolate?! Cacao (the unprocessed version of cocoa) contains iron as well as calcium, protein, magnesium, EFAs, and thiamin, to name a few. Cacao is also a powerful antioxidant, more than 20 times of blueberries!

I make a hot cacao drink in the morning or add cacao nibs to a nut and seed mix. You may also enjoy this cacao bar

Remember, not all chocolate is created equal so you have to make sure it is cacao. Reese’s, Hershey’s, Lindt, etc are not healthy chocolate and quite frankly, should never be consumed.


If you’ve noticed, all of these “prenatal vitamins” are real food. And that’s the point. We should always aim to get our essential nutrients from real food first and foremost. Yes, there are some vitamins and minerals that are good to supplement our lifestyle with, but in single form versus concentrated form.

The foods listed above aren’t an extensive list, there are literally hundreds of real foods we need to be eating for optimal nutrition! The ones listed above are a good place to start though and do provide our bodies with strong nutrient-dense building blocks.

In part three we’ll cover herbs as vitamins. You don’t want to miss reading this! Herbs are so amazing and not enough people incorporate them into their nutritional lifestyle.

Part four will cover what supplements are beneficial to take.

Part five...answering your questions?! I know you have them. :) Send me an email or leave a comment below with questions you have and I’ll write a Q&A.

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Prenatal Vitamins Part One


Prenatal Vitamins Part One

As soon as the expecting woman sees two lines on the stick, she immediately rushes out to purchase a prenatal vitamin.  

However, is this the right thing to do?

Personally, I don’t believe so due to the following four reasons. Keep reading!

#1) Prenatal nutrition starts with your grandmother

What many women don’t realize is that nutrition begins with our grandmother. That’s three generations of establishing our health even before we are born! So suddenly taking a prenatal vitamin isn’t going to catch up the mother up on the nutrients she and baby needs. This also means that the mother is already establishing the health of her grandchildren since she the moment she was conceived and then of course into childhood and adulthood.  

#2) Majority of prenatal vitamins are synthetic

The second thing to know is that almost all prenatal vitamins (and vitamins in general for that matter) are synthetic. The body can’t metabolise synthetic ingredients. Which means it doesn’t make much sense to take something the body can’t process! 

Besides synthetic ingredients, prenatal vitamins also contain toxic additives and fillers. These additives and fillers are linked to many health ailments such as cancer, heart problems, mood problems, etc. 

#3) Almost all prenatal vitamins contain synthetic folic acid

Folic acid is synthetic and causes a wide variety of health complications for the baby. Folate from real food sources is what our bodies (and babies!) need.

Folic acid can actually increase the risk of cancers.

Dr. Stephanie Senff, PhD, a senior researcher at MIT has this to say about folic acid: 


Additionally, Dr. Senff has this to say about folic acid.

Dr. Fuhrman also has a great read on this topic.

Lastly, there has been some recent connection of the increasing number of babies born with lip/tongue ties and folic acid being the trigger for them. Lip and tongue ties cause a variety of health issues, the most notable one being proper latch for breastfeeding and growth.

*Note: it’s not just prenatal vitamins that contain folic acid, it’s multivitamins and other fortified products. Read labels very carefully.

#4) Prenatal vitamins aren’t a hail mary for poor lifestyle choices

Popping a prenatal vitamin under the impression that you are fulfilling your nutrition for the day is a setup for a health disappointments, most notably during pregnancy. It’s far better to eat nutrient-dense, whole foods that are organic and non-gmo. (I’ll give you a full list of what vitamins from real food+herbs looks like in part two.)

The takeaway is to stay away from prenatal vitamins in pill form and stick to nourishing whole foods! 

I personally do not take a specific prenatal vitamin in pill form. I do however, nourish my body for two! My primary source of vitamins and minerals are from real, organic, whole foods and herbs. There are a few specific supplements I do take and I’ll outline those in part four.

You can read Part Two and Part Three here. 


Do You Use Protection?


Do You Use Protection?

Now before you assume what I’m asking and answer “yes”, keep reading.

We live in a day and age where eyeballs and hands are glued to their plethora of devices: smart phone, iPad, laptop. Even our ears have a Bluetooth device! And how do we read books these days? A device! What do these have in common: electromagnetic radiation (EMR) or Electromagnetic Fields (EMF).

These gadgets are harming our health greatly. From cancer to sleep issues to a generally disconnected society. 

RF Safe provides a great overview of how this radiation works and it's relationship to our wellbeing. 

From SafeSleeve they write: “An increasing number of doctors and scientists are warning that prolonged exposure to EMR increases our risk of various diseases from Leukemia, to cancerous tumors, to Alzheimer's and ALS and more. This is why the EPA has labeled EMFs a "class 3 carcinogen" and the IARC considers them "possibly carcinogenic to humans," a description also given to substances like Chloroform, Lead and DDT".

The following graphic shows radiation absorption into the head when speaking on a smartphone (credit: Safe Sleeve).

GreenMedInfo write this and if you are a parent or caregiver, this is a must-read. 

It’s especially concerning when babies, toddlers, children are given devices! Using them on their laps right next to their reproductive organs) is not exactly healthy. Or pregnant women using their device right on top of their beautiful belly! Or how about the women sticking their smartphone in their bra?! 

Other devices to be aware of (I choose not to use):

  • Apple Watch
  • Any fitness tracker/wearables (Fitbit, Bellabeat, Garmin Vivoactive, etc)

  • Any device next to the bed that use EMR or EMF

  • Any earpiece (Bluetooth) using EMR, EMF, Wi-Fi

  • Kindles, Nooks, etc

  • Baby monitors with Wi-Fi or similar, including the Owlet

Lastly, note the dangers of Wi-Fi as written about in this article. (Have trouble sleeping? Read on!) 

Buy protection from RF Safe and/or Safe Sleeve. (I use both.)

Steps to protecting you and your family:

  • Limit or remove devices from children

  • Build and implement new habits like playing with wooden toys, do a puzzle, color, play in nature, build forts, paint, draw, read paperback books, teach them how to cook, bake a nourishing meal or dish

  • Parents: change your habits too!

  • Keep phone in another room and turn on airplane mode (do not sleep with your phone) at night

  • Buy an alarm clock that plugs into the wall so you don’t have to use your smartphone

  • Do not use Bluetooth or other wireless devices/earpieces

  • When speaking on the phone use plug-in headphones and protection on your phone (I use this one). 

  • Keep devices far away from your body

  • Use protection whenever possible

  • Read paperback or hardcover books vs on devices

  • Do not hold smartphone directly to ear

EMF protection FB.png


Why Corn Is Killing You


Why Corn Is Killing You

Talk about a catchy title!

If the title lead you to this article, welcome! While you might think the title is farfetched, once you finish reading this you might see why I chose it. :) 

If you haven't watched King Corn, I highly recommend that you make time to watch it. You can watch it on Amazon Prime, Netflix or iTunes. It is well worth your time.

The next time you are in a supermarket, pick up a package and read the ingredient list. Notice anything? The word "corn" perhaps? It is in practically everything you eat and consume! Most of the time that ingredient is not straight corn, it's corn masked as High Fructose Corn Syrup. And HFCS is in just about every conventional product- from soda to bread to crackers to cake to chips to medications to vitamins to shampoos...the list is endless. Sugar alcohols like erythritol, xylitol are even made with GMO corn! Plus, products that aren't labeled like commercial meats and eggs contain corn. Chickens and eggs are both fed corn which ends up in your body and even the strands of your hair. (Whoa!) What am I referring to?

In the King Corn documentary, Ian Cheney and Curt Ellis both had their hair tested and it came back with corn in it. Why? Well, the "foods" they were consuming had corn in them. And thus their award-winning documentary was born.

Think that burger, french fries and shake you buy and eat doesn't have corn in it? Think again. Pretty much everything you consume has corn in it. And I'm not talking about sweet corn, but field corn. Field corn is then processed into HFCS, corn starch, corn syrup, additives, ethanol (fuel) and animal feed to name a few.

Why is corn killing you? Let's start with a few background facts about corn: 

  • Corn is the No. 1 crop in America.
  • Corn is in everything you eat and drink (if you don't pay careful attention).
  • Corn is used to make fuel (ethanol).
  • Over 55% of Iowa's corn crop is sent out of the country.
  • U.S. corn production is two times any other crop.
  • Approximently 88% of conventional corn crops are genetically modified.
  • In the last 15 years, taxpayers paid corn farmers more than $77 billion (cited from King Corn).
  • Ten % of America’s farmers collect more than 75 percent of the subsidies (cited from King Corn)
  • Since the late 1970s, the real price of fruits and vegetables increased by 30 percent, while prices for soft drinks decreased by 34 percent (cited from King Corn).
  • Over the last 20-50 years, corn seed has been genetically modified to resist synthetic herbicides and pesticides so that corn plants that can live close together. (And in turn these herbicides and pesticides have created Superbugs and Superweeds.) 
  • Today, one acre of corn can produce 200 bushels of corn = 500 tons of "food" per acre (but yet "food insecurity" is at an all time high). But remember, that 500 tons is not edible straight from the corn plant. 
  • 40 million tons of corn never even make it to market each year!
  • 50% of corn is turned into feed will which will ultimately end up in your hamburger, steak, eggs, glass of milk.
  • 32% of corn is exported and/or turned into ethanol (not food).
  • The most alarming fact is that GMO corn seed contains the epicyte gene in it. What's the epicyte gene? The epicyte gene sterilizes males and females. (Wonder why infertility is so rampant?!) 
  • GMO corn has also been engineered with the synthetic herbicide, BT.
  • GMO corn is a registered pesticide. Yes, a registered pesticide.  



This is why corn is (slowly) killing you. Shockingly, most people don't care or pay attention to these facts.

It's important to note that most farmers today can't even feed themselves! Why? Because the corn has to be processed in order for anyone to eat it. The corn seed has been genetically modified (GMO) to produce more crops. More crops equals more money from the government. However, more crops do not equal more edible, clean, safe food.  

Field corn (not to be confused with sweet corn) is not edible straight off the plant. In order for a person to consume it, the corn has to be processed. Typically in the form of HFCS, fillers, etc. This is also why thousands of corn is sitting in grain lots, becoming moldy and unusable over time. So if humans can't eat corn straight off the plant, why are conventional animals being given this? It. Just. Doesn't. Make. Sense. (But it does make cents. And lots of them.)

The corn that is being served to consumers today is causing us great disease.

Because (organic) farming is near and dear to my heart, let's not forget that Monsanto (and other chemical companies like DuPont, Bayer) are controlling the seed the conventional farmer uses, the synthetic herbicides and pesticides and ultimately controlling the health of you and me. (For what it's worth: according to Farm Aid, 330 family farms are sold every week.) 

GMO Corn Seeds.jpg

Notice the difference between the hands? One has a glove, the other does not.  


Bigger farms, bigger farm equipment (sprayers, tractors, combines) have taken over the little family farm. This has left our country in a state of Fat, Sick & Nearly Dead. We've exchanged our health and happiness for money. When small family farms all across the globe are taken over by the chemical companies, the food you eat changes. The health of the soil changes. The quality of the air you breathe and water you drink changes. Your health decreases. Happiness is constantly being chased. There's no debate that we are a sick, stuck and sad nation! 

As mentioned above, corn is used in a variety of ways. One of which is animal feed. Cows (and chickens) are predominantly fed corn. Why is this not a good thing? Well, when you feed a cow corn, they die. Seriously. A cow was not created to digest corn. But by feeding cows corn, the cows can gain weight quicker, taken to the slaughterhouse sooner so they can get paid faster. Feeding cows corn is an unethical practice.

While we're on the topic of cows, let's pause here for a second. Cows weren't made to standstill (just like humans!) but in commercial feedlots today, cows live in tight, confined spaces with corn as their only option in the food trough. Less physical movement also means that weight gain is sooner which means the cows will be in the "food" chain quicker. Cows are also given antibiotics. In fact, 80% of antibiotics in the U.S. are given to cows. The majority of meat on your plate if you choose to eat it is from an obese cow fed GMO corn. And an unhealthy cow leads in part to unhealthy people. Remember that everything is connected! You are what it [cow, egg, chicken, pork, plant] ate, was sprayed with, injected, etc. 

If you do choose to eat meat (and consume dairy), please, please make sure it's organic. It is imperative that you do not consume GMO corn.  

Field corn is not edible. It has to be processed before anyone can consume it. So if humans can't eat it, why should animals eat it? It. Just. Doesn't. Make. Sense.

In the meantime, eat conventional corn? I strongly urge you to think about removing corn from your food plate (or bowl). Your health will improve because your body wasn't made to process and digest chemicals and GMOs.

If you are gluten-free, it is even more important to go corn-free. Corn is in virtually all gluten-free products and unless the package states as organic corn, you are consuming glyphosate (the main ingredient in the synthetic herbicide Roundup; a carcinogen) plus the epicyte gene, plus Bt! The synthetic pesticides and herbicides in addition to a foreign gene will destroy your health and your gut quicker than gluten ever will! 

Read labels carefully. Look at the Rx and OTC medicine ingredient list. There is corn in so many of the cough syrups and congestion liquids. People are literally drinking poison. Helpful suggestion: use herbs along with an excellent lifestyle to heal your body. 

Go corn-free and if you do wish to have popcorn or corn chips, make sure they are organic. You can also try these awesome chips (corn-free and organic!).


Thanks to King Corn documentary, National Sustainable Agriculture Coalition, Food Aid, Camp Silos and Hunger in America, GMO Inside, GMO Free USA for providing the above corn facts and images.


Three Ways To Eat Healthy While Traveling


Three Ways To Eat Healthy While Traveling

With summer vacations in full swing, there's plenty of time spent in automobiles, trains, buses, planes. So how do you continue to eat healthy while being away from home? 

With a little planning and preparation, you can absolutely maintain your healthy habits as you travel. Here are a few strategies to help you stay on track this summer! 

1.) Pack food with you!

All of the food ideas listed below are TSA friendly. I travel frequently and never have a problem with these foods passing through security. They usually want to come with me because they know they will be fed well! :) 

Choose organic whenever possible. 


  • Sugar snap peas
  • Green beans
  • Carrots sticks
  • Cucumber slices
  • Celery sticks


  • Apple (cut up)
  • Orange (already peeled)
  • Berries 
  • Grapes 


  • Sunflower seeds
  • Pistachios  
  • Walnuts
  • Hemp Hearts
  • Make your own trail mix (cacao nibs, choice of nuts and seeds, goji berries, large coconut shreds)


  • Raw crackers or make your own
  • Make these delicious wraps (wrap in parchment paper)
  • Seaweed (this size is perfect for traveling) 
  • Organic popcorn (must be organic)

2.) Use Yelp to find nearby healthy options! 

Yelp is great way to find local healthy options for you to eat at. I typically shop at natural food markets when I "eat out". (When I was in CA last week, I visited some great health food stores!) One bonus is seeing what local items they carry and discovering new organic products! You can also use Yelp to find farmer's markets, organic cold-pressed juice shops, organic restaurants, etc. It's pretty easy to find healthy options today. Reframe how you think about "eating out" and use these ideas to help you- you might be surprised at how fresh, organic veggies and fruit at a farmer's market fills you up! 

3.) Always bring a reusable water bottle with you! 

One of my health non negotiables is to always bring my non-plastic, reusable water bottle with me. Flying? Drink plenty of pure water before boarding, go through TSA with a empty bottle and refill on the other side. Easy peasy. (Lately I've been digging a mason glass jar for my water bottle.) Drinking plenty of pure water before flying will help your skin and time changes, too. 

Remember! If you are driving, gas stations are for filling your car with gas, maybe a bathroom stop, but NEVER for nourishing your mind+body+spirit. 

There you go! These three simple steps to eating healthy while traveling. Where are you headed this summer? I'd love to hear what health food places you find along your journey! 


What Do Our Priorities Say About Us?


What Do Our Priorities Say About Us?



Our habits say a lot about our priorities, what we value in life and what is important to us.   

What if we woke up everyday with the priority of loving more?

What if we made letting go of that which does not serve us and keeping that which does a priority?

What if we woke up with the first priority on our mind was “how can I be the peace/joy/love/kindness in the world today” instead of “where’s my coffee?”

If our value system were based on our priorities and what’s important to us, where would we fall?

Not all priorities are benefiting us. Some habits need a makeover. Taking a closer look at what is important to us and being honest with ourselves if it’s helping or hindering our mind+body+spirit+earth.

Can you picture a world where our priorities breathed life into others?!  

Perhaps we need a priority detox...


My 2016 Birthday Celebration Plans!


My 2016 Birthday Celebration Plans!

On the eve of leaving for my birthday project! A mix of emotions for what is before me. Excited but also remembering that mountains alway make the rules (namely, weather!).

For those who don't know me that well, I celebrate my birthday with an athletic+charitable challenge. There have been some epic adventures over the years!

For 2016, I'm taking on this: to climb some more challenging peaks in a short period of time and to help Bill Middlebrook complete his fundraising efforts for CFI! I figured why not combine my love of the mountains?

You can directly donate here: https://www.coloradogives.org/cfi2016billm

And when donate, send me a screenshot of your donation receipt and I'll send you a birthday card on YOUR birthday!

Here are the mountains on my agenda:

Mt. Wilson

El Diente

(Possibly summiting Wilson Peak again)


Matterhorn (not a 14er but linking up these 3 together)


San Luis



Maroon Bells Traverse

Some 13ers on the San Luis day

I'm looking forward to climbing with some great people along this celebration journey. I'll be posting photos and updates pending phone reception. :)


What Does A Training Week Look Like?


What Does A Training Week Look Like?


I haven’t written explicitly about my ultra endurance training over the last few years. Partly due to the fact that I’m juggling training full time in addition to running (no pun intended) a business, another startup, along with all of other life’s responsibilities!

However, I’ve missed looking at my training and figured it was time to pick pen and paper again. Plus, perhaps you’ll find it useful in your journey wherever you are at.


My Type A personality wants to go back and recap my athletic training these past months and years but that would be impossible so I’ll bring you up to speed these last few weeks. Cool?

In April 2016 I ran two 50 milers. The North Face Endurance Challenge D.C. and New York. Both races had their own set of unique challenges. Looking ahead two months to the 3rd race of The North Face Endurance Challenge Series (July 16, 2016) I knew I needed to revamp my training strategy. Several weeks later I was reading an interview with Jared Campbell (3 time winner of the Barkley Marathons) who mentioned doing 20,000 to 50,000 of gain a week. There it was. Get my legs on as many mountains as I could the next 7+ weeks and climb my heart+soul (plus lungs) out. I felt very confident in this training approach.  


The week leading up to July 16, 2016 was chaotic and one of my training essentials, i.e. sleep, was jeopardized. I had jam-packed days starting at the usual 5 a.m. and going to 10 p.m. 11 p.m. That Friday (July 15) I left my house at 6:30 a.m. and didn’t arrive in Toronto, Canada till 7:15 p.m. By the time I cleared customs, picked up my rental car, made a quick stop at Whole Foods Market for the few items I wasn’t able to bring with me, I didn’t start the nearly 2 hour drive up to the Blue Mountains in Collingwood, Ontario till 8:30 p.m. To say I was pretty tired was an understatement. I never like going into a race sleep deprived!


There was a light drizzle of rain on the drive up to Collingwood and I prayed that race day would be clear. It’s one thing to train in the rain, it’s quite another to race in the rain! (It rained/poured/hailed/snowed/sleet during the entire race in D.C. in April and I did not wish for a repeat of that!)

After arriving at Blue Mountain Resort in the darkness of night and checking in, I collapsed into bed (literally) at 11 p.m. after setting my alarm for 3:30 a.m. I could sleep in! The race start was just across the way and I was stoked about that.

However, at just before 3 a.m., a fire alarm went off. I stumbled half naked out of bed, not entirely sure if it was my alarm or a nightmare! After peaking out into the hallway, it was indeed a fire alarm and the whole hotel had to be evacuated. Slightly panicking about my race that was to start shortly, I quickly dressed in my running clothes, grabbed a blanket and headed outside to wait the all clear call. After the fire department checked the building we were cleared to go back inside. So much for “sleeping in” and a peaceful start to my day! But rather than becoming mad at the circumstances, I chose to remain happy that I was safe and was going to have a great race no matter what!


5 a.m. came and the race was underway. To make a long story short, I had a really great race. I felt strong almost the entire way. My nutrition, electrolyte and mental game were on point and I as replied to another runner earlier in the wee hours of the morning, I felt “spunky” throughout most of the day given a somewhat challenging course- with many hills! I finished with a smile and gratitude for running my 11th 50 miler. (Or because I was in Canada, 80k.) :)


The next day (Sunday) I took an active recovery day that included 4+ hours of walking, hiking, some laps in the pool, a nap and some scrumptious organic juice and food from Press Juice Co. I honestly did not feel like I ran just ran 50 miles up and down ski hills hours previously!


Monday morning I got up and spent 2 hours on the trails before driving back to Toronto via Barrie, Ontario so I could visit RIPE Juicery. I felt fabulous! That evening I did a lot of casual walking and a visit to Kupfert & Kim.


Tuesday morning I was up early-ish and sightsaw Toronto via a 30k bike ride. With a stop at The Organic Press. I love so many things and traveling while being active and healthy is at the top of the list! Regrettably I didn’t have a chance to check out any yoga studios- next time! Later that afternoon it was a mad dash to the airport but not before satisfying my craving for a Green Matcha Mylk at Village Juicery. There were several flight delays so by the time I landed in Denver, took the train to my car, got home and fell into bed, it was 1 a.m. No rest for the weary as I had to get up at 5 a.m. Welcome to Wednesday!


I was really looking forward to receiving chiropractic care that morning so I could continue 2 more months of intense training. In September I have two 50 milers, 6 days apart and the later race is in Park City, Utah. I ran this race last year and the course is not easy. I want to run strong again and my goal is 30,000 feet of gain a week for the next 6 weeks.


A long nap (yay!) that day with a few hours on the trails rounded out the rest of my Wednesday. I was still in awe of how great I felt! Thursday and Friday were easy days of training that included trails and yoga. Friday I also got a much-needed massage at LoDo Massage.


Saturday morning I did two repeats of a small mountain for a total of about 3000 feet of gain. It was also a very hot morning. I was craving yoga but my body wanted sleep. So much in fact that my nap was 4 hours! Over the years I’ve learned to pay attention to my body and honor what it desires. It wanted sleep and sleep was achieved. Remember, it’s only been a week since the race!


Sunday morning I was back to my weekly summer goal of riding (road cycling) a nearby mountain. It was a good gauge on my recovery. My legs felt tired riding up. It’s a 7 mile hill climb with 2115 of gain when all is said and done. I raced back home, made a quick plant-based shake and was on my yoga mat by 11 a.m. Whew. A glorious nap in the afternoon and then I hit the trails that night for a 2 hour run up another mountain. Must get that vert in! With that run I ended up with 3,751 of gain for the day.


Monday, July 25, 2016


Barely 12 hours later I was back on the trails for a 2 hour run with 1,281 of gain and elevation going up to 7,893. This run was followed by chiropractic care and a very productive afternoon and evening.


Tuesday, July 26, 2016


This morning was catching up on work and yoga studio trade for cleaning followed by a yoga class, ran a few errands, back to the chiropractor, stopped at Natural Grocers, made organic plant-based shortcakes for Fresh Peach Shortcake, quickly packed and out the door to drive up to the mountains for a group Alpine run that evening (6 miles, 1,345 gain, starting elevation was 10,600-ish).


Wednesday, July 27, 2016


A few hours of restless sleep (one can only sleep so well cramped in the back seats of a small car!) before it was time to go run up another tall mountain. I started a little after 5:15 a.m. and made swift time (1:29 with 2,850 of gain) to the summit of Mt. Bierstadt (14,060 feet) with a few pauses for photos to capture the sunrise. I ran back quickly to the trailhead as I wanted to make it back to Denver to lift at the gym by 9:15 a.m. This was a 7 mile run.


I scarfed down a delicious bowl of my organic, plant-based, made-from-scratch, fresh peach shortcake and started driving. It was just past 8 a.m. and I was feeling mighty accomplished and proud of it! I was on the weight room floor by 9:30 a.m., lifted upper body for 45 minutes (plus a few deadlifts- one of my favorite moves) back in the car for another wonderful chiropractic adjustment and home by 12 noon to clean the car, do a load of wash and prepare for one more workout of the day and more mountains in the early, early morning.


I finished up today’s training with a 27 mile ride (road cycling) on my weekly hill climb. I was delightfully surprised at good my legs felt!


Thursday, July 28, 2016


It was another early 3 a.m. wake up call to head back out to the mountains. Initially, my climbing partner and I were to climb another route, however, I had to be back at certain time and we didn’t want to make hasty decisions on a technical route so we opted for Bierstadt. We made quick time on the ascent and descent, I even ran into a good friend on the way down, which was very surprising and fun! Summiting this 14,060 foot mountain twice in less than 24 hours was surreal. I had a pretty long nap (yay!) later that day along with a much needed yoga class.


Friday, July 29, 2016


I didn’t feel like running a 14er today so I opted to run 13ers instead. [Insert laughs here.] I explored a new-to-me mountain trail with great views of 14ers. I ended up with 4,000 feet of gain (all 2 miles above sea level) and beautiful scenery to go with it.


Saturday, July 30, 2016


This morning began at 4 a.m. followed by a 2+ hour drive out to Twin Lakes, Colorado. I was soooo sleepy, I stopped and pulled over right before Leadville to close my eyes. I didn’t want to fall asleep on my bike!


The morning was gorgeous and the clouds were sitting low in the valley making for a beautiful backdrop. I put my bike together, clipped in and began my journey riding up Independence Pass. Oh boy. I made it to the top of the pass and the Continental Divide faster than I anticipated- which was a nice energy boost. I motivated myself with getting a photo on the return summit. I know- some people choose beer, I choose a photo.


Riding down Independence Pass into Aspen wasn’t as fast as one might think. Hairpin switchbacks, rough, narrow roads plus motor vehicles on your back, let’s just say I was braking way more than I cared for. However, I didn’t feel like becoming road kill so safety first and foremost. Before long I arrived in Aspen. 50% of my ride complete. I guess I know many people because a guy from my yoga studio walked by! Small world. He gave me words of encouragement and without too much lingering, I was back on the saddle and pedaling my way back up the mountain.


Riding up from the Aspen side is a little more challenging as you gain 4,400 feet (as compared to 3,100 on the Twin Lakes side).  Nevertheless, I kept my mind's eye fixed on the Continental Divide summit. The ascent intense as the heat of the sun. A few groves of Aspen trees along the winding road were refreshing. I continued to pedal up the mountain and before I knew it I was on the final approach to the summit! Oh glory hallelujah! Once on top of the summit for the second time, I wearily unclipped from the bike and walked around a bit to give my legs a different position. Man, did that feel good! Another cyclist reached the top and we chit-chatted over our handlebars. He asked what my time was up to that point and he replied “that is really, really good”. That felt really good to hear. A few other random people congratulated me, refilled my water, gave me a organic (I kid you not!) banana and even a hug. I was so grateful for all who celebrated what I did. I rode down into Twin Lakes in awe of what I had accomplished. It was a huge athletic challenge as well as having the mental fortitude to keep climbing when I was weary. Yes, many life lessons out of this ride for sure!


74 miles with 7,600 feet of climbing (all at 2 miles above sea level remind you)!


Sunday, July 31, 2016


I woke up still in a fog (a ride hangover perhaps??) and went to a very much-needed yoga class. Boy, did that feel delicious! I had a long nap and finished out the week with a 10 mile run in the evening.


This week totals were:

150 miles

24,000+ thousand feet of gain (to put that in perspective, Everest is 29,029 thousand feet.


As I was driving and reflecting on the past week plus, I realized it was time to put down what “I do” on paper. I’m so grateful that my body is able to do all the training I set my heart on! Might I also add that I take no Rx or OTC drugs, I eat real, organic, plant-based food and see a chiropractor regularly. :) 


Life Is Not a Microwave


Life Is Not a Microwave

The other week during a wellness counseling session with a client, I spoke these words “life is not a microwave’.

This quote was in response to how the majority of people want instant results for their long-standing problems.

  • Have to lose 100lbs? Schedule a surgery.
  • Can’t sleep? Take a pill.
  • Unhappy with the color of your skin? Stand inside a booth with artificial light.
  • Don’t have time to make dinner? Sit in the car and order from the drive-thru.
  • Need your caffeine high? Push a button.
  • Office on the 10th floor? Stand on the elevator.
  • Rushed for breakfast? Throw something in the microwave.
  • We can read the news (term used loosely) with a flick of our finger.
  • We can swipe right or left to find a date.
  • We can have our groceries delivered in less than an hour!
  • Which is closer- by mere minutes- Uber or Lyft?  

The examples of instantaneous “results” are too numerous to list! I’m sure you can think of some as well. However, the results aren’t authentic results. They are convenience-based results versus life sustaining change. Life is not a microwave. Life is not about hacking, cutting, grinding, counting or cheating. (All popular terms that are used to describe how many people eat, exercise, live life.)

The problem with living in this microwave mindset is that it sets people up for unreasonable expectations and major disappointment. People want what they want when they want. (Say that 10 times fast!) Then one day they wake up to the fact that they are in debt- financially and health-wise. They’ve maxed out their cards (literally and figuratively) and their results have lend them to being stuck, sick and sad. How tragic!

Results transpire when we work diligently, have a positive mindset and maintain healthy habits. It is unrealistic to expect results instantly for something we’ve been negatively contributing to for years.

  • It took _ years to put the weight on, it will take time to lose the weight.  
  • It took _ years to get into debt, it will take time to get out of debt.
  • It took _ years to have sleep problems, it will take time to build healthy, peaceful, restful sleep habits.  

Sooner than later the microwave mindset will burst and people will become sick and tired of being sick and tired. In order to shift from the microwave mentality to a place of peace, we need to look at how we’re living life.

Symptoms have to be healed in order for the problem to be resolved. Most people want the problem (sleep, health, relationship, wealth) to be fixed but fail to change the course of their lifestyle (symptoms) that lead to their problem in the first place!   

Here are three questions to ask yourself to shift from the microwave mindset to a mindful mindset.

No.1) What are my beliefs?

I talk about this in my book, Live Freely, that our beliefs must be detoxed in order to live the life we desire and were created for. If our belief system (i.e. the thoughts we think) is rooted in fear, worry, anxiety, jealousy or doubt, then we will make choices based out of those negative emotions.

If our internal belief system is based on the lies we’ve been told (not good enough, not an A++ student, or that our self worth is based on the amount of education we have or how much money is the bank account), we will continue to live a unfulfilling, sad, doom and gloom life.  

No.2) What am I focusing on?

What are you focusing on? Where you focus is where your energy will go. So, if your energy is focused on “life sucks, the world is out to get me, I can never lose this weight, I’ll never be able to have restful sleep, I’m never going to be happy, I’ll never find a life partner, there’s never enough money….”, you will get exactly what you are focusing on! Be super mindful of what you are focusing on because that is where your energy is going. We go in the direction of where think. Read the first question again. If your thoughts are negative, pessimistic and unhealthy, you will obtain a negative, pessimistic and unhealthy outcome! Are you more focused on just getting rid of the problem or actually changing the way you live and think about life? Weight issues will rarely be resolved if the focus is simply on just losing weight. The weight that was lost will almost always be gained back again because the symptoms (lifestyle behaviors) were never dealt with. A person in debt can’t simply focus on paying off their credit cards without changing their behaviors (habits) that got them into debt in the first place! If people don’t change their behaviors they will end up right back in debt. A person in disease (debt) can’t simply focus on their problem (sleep, weight loss, chronic fatigue) without addressing the behaviors (habits) that got them into disease in the first place.

No.3) What has more room in my life?

What has more room in my life?

  • Worry or peace?
  • Fear or love?
  • Anxiety or contentment?
  • Regret or hope?
  • Sadness or happiness?

In order to shift from the microwave mindset to a mindful mindset, we must take inventory of what is taking up space in our minds and subsequently, our lives. If we are constantly filled with worry, fear, anxiety, then we will stay worried, fearful, anxious! Now, does that sound fun to you? I sure hope not!

Begin to fill your mind with healthy and helpful practices such as meditation (check out Headspace), take deep, calming inhales and exhales when you are feeling overwhelmed or worried, take up a yoga practice to empower peace and serenity into your mind and life, surround yourself with positive, uplifting friendships, remove anything from your life that does not bring you joy, peace and happiness. Lastly, every time you feel a negative emotion surface, replace it with a truth affirmation statement. (Get a copy of Live Freely for some examples.)


Over time- if you are dedicated to truly changing the way you live life- you will discover that your quality of life will improve and the problems you once had are either less frequent or non-existent all together. Imagine that!   





I Am You and You Are Me


I Am You and You Are Me

I am you and you are me

As I pulled up to the red light earlier the other evening there was an older lady holding a cardboard sign. There's been an uptick in the homelessness in this area recently. :(

Much to her delight, I hand her a bag of food and wished her a goodnight.

Here's the cool part: the car to my left started honking. I look over and they are giving the lady money! My simple gesture of kindness started a chain reaction. A positive domino effect.

Daily my prayer is that each one of us will remember that we are all connected, I am you and you are me. There is much that tries to divide us. Walls are built, literally and figuratively. We are more disconnected than ever.

We must remember that we are snowflakes in a grove of Aspen trees: each divinely and uniquely put on this earth in harmony and connection.

There are no two snowflakes alike.

Aspen trees are always in groves. There are no solo Aspens.

May we use nature to remind us of our connection to each other so that we can build bridges instead of walls, pathways instead of dividers, open doors instead of locked gates.


Feedback Of Our Life


Feedback Of Our Life

Working out, running, exercising, hitting the gym all the while consuming processed junk products is like driving a Prius as they smoke and throwing the cigarette out the window. One healthy behavior doesn't cancel out a terrible habit.

Many people fall into this way of living and then wonder why they are chronically sick, injured, tired, fatigued, can't recover from workouts, always sore, have allergies and sleeping problems.  

Well, the answer lies in the choices people are making, i.e. lifestyle. When you are feeding your (amazing, wonderful, beautiful!) body trash, of course you’ll have health problems. This is your body’s way of expressing itself. Be it headaches, chronic pain, sleep problems, [insert your health ailments here], our body is constantly giving us feedback. The feedback can be in the form of a headache or clarity, fatigue or energy, insomnia or peaceful sleep. Our bodies are so incredible but sadly, many are so used to numbing out the second they feel pain or discomfort. Again, pain and discomfort is simply feedback. We can take that feedback and turn it into (inspired) action for how we’re choosing to live life. Or we can continue to suppress that feedback and keep living stuck, sick and sad. 

I encourage you to take a look at your current nutrition and lifestyle choices and start making changes to it so you can live well, run long, jump, push, pull, lift, move your body without pain, sleep well, look great and prevent disease!



Healthy Hunt: Feb. 2016

Sarah Stanley Healthy Hunt

It's here! Our February 2016 Healthy Hunt is a fun 'scavenger hunt'. We will be placing 'hidden' Healthy Hunt words on certain places around the site and on free downloadable content. There will be one Grand Prize winner and three Runner Up winners. All you have to do is find them all and send them in! Easy, right?

Visit the Healthy Hunt page to see a list of what is included in the prizes and for all other info (How to Play, Hints, Answer Submission, etc).



Real Is Not What You Think It Is

Believe it or not, you can be human and make excellent choices.

Believe it or not, you can "be real" and crave real, organic, nutrient-dense food that nourishes the mind+body+spirit.

Believe it or not, I live the same way whether I'm with 10,000 people or by myself. I still eat real, organic, nutrient-dense food. I make my own toothpaste. I brush my teeth with a bamboo toothbrush. I cook the majority of my food from scratch. I crave organic veggies. I crave real organic foods that nourish me fully. I sleep on organic sheets. I use organic coconut oil as lotion. When I travel I bring the majority of my food with me (organic of course). I've never owned a TV. I've never had a Pepsi, Coke, etc. I can count on one hand the number of drinks I've had in my lifetime. My life doesn't revolve around "happy hours" (I want a happy life, not just hours). I drink 1-2 gallons of reverse osmosis water daily. My non-plastic reusable water bottle goes everywhere with me. Everywhere. I don't subscribe to junk magazines. I have reusable bamboo utensils in my bag at all times (I have 2 sets actually) so I never have to use plastic. 

This is my "normal". I don't really think about it. It's simply how I live life.  

For example: yesterday, I ate a raw organic cucumber while in the car driving. Today, I had a huge whole bowl of raw organic mixed salad greens while in the car again. 

My body craves what is good for it. The smell of disease is repulsive to me. Why would I put that in my temple (body)?!  

I honestly do not like candy or unhealthy junk. Why would I put junk in my temple (body)? If I want a "sweet treat" I MAKE sure it's organic, ethical, usually made from scratch and with ingredients that do not cause disease. 

I train daily- 20-30 hours a week in fact. [I'm a multi sport, ultra endurance athlete.] I rarely post on social media about this. My physical activity is not dependent on if I posted the latest update or not. 

I don't cheat on my mind+body+spirit.

I don't cheat on my health.

I don't "moderate" my life, what I eat. I eat real, organic food that NOURISHES by mind+body+spirit.

I don't "hack" my life, my health, my fitness. (There are no shortcuts to the top.)

I don't feel guilty about my life and the wellness/food/health choices I make!

Why don't I hack, moderate, feel guilty? Because I've developed and built discipline into my entire life. Discipline is one of the major components missing in our culture today. We have too many people living toxic junk-filled lives. From relationships to TV to magazines to "food" to drink, few are disciplined to remove the junk from their lifestyle. 

Am "I real"? You bet.

Am I human? You bet.

The difference is that my bulls eye, my center, my VERY laser focused belief that guides me day in, day out to make decisions that align with my ethics, morals, values. Every. Single. Day.

I do not live by the status quo that in order to "be real" I must be living a different life when no one is watching. Or that surely I must be craving junk! Or that I must only be posting the good choices I make and hiding something in the closet. I know this might rock your world, but I live the same day in, day out. Making excellent choices that align with my ethics, morals, values. Making choices that will make my health excellent. Making choices that will leave the earth, land, air, water excellent. Making choices that will leave a healthy legacy for generations to come. Making choices that I'm "proud" of vs choices that leave me feeling guilty or that need justification. [If a life choice requires justification then you know it's not a good choice. Excellent choices do not need justification.]

Believe it or not it is very much possible to live an organic lifestyle day in, day out, authentically, with integrity, with the utmost love in everything I do.

I despise the notion that somehow, in order "to be real" I must be eating/consuming junk in private or living a different life when no one is watcing. Nope! You can be real and still eat/live/move/breathe that honors your temple (body). You can be real and make choices that honor our only earth. You can be real and make choices that honor people.

I am real. 

My body+mind+spirit is a temple. 

I don't live the status quo. Join me! 

It's all organic all the time.