Cause, Girl, I Am All Over The Place

Lately I have been feeling like who the heck should listen to me. The internal chatter, the ego, has been so loud that most of the time I would rather throw in the towel and call it a day. The ups and down got me thinking and, yes, sometimes doubting myself. I hope this is normal ebb and flow of life stuff.  The idea occurred to me that I am probably not the only one feeling this way.

A few years ago I was seeing Sarah Axtell, ND at Lakeside Natural Medicine. She ran some labs for me looking into my Thyroid, Adrenals, and Hormones (saliva can test for Progesterone, Testosterone, and Estrogen). She is a wonderful resource; I highly recommend her if you are looking for the same. Here are some of the tools in my toolbox she taught me that I’m dusting off.


  • Store seeds in fridge or freezer.
  • Make sure to use ground seeds;  if whole, a coffee grinder works great.
  • I’m trying to sync my cycle(I’m getting a head start- it hasn’t returned yet since my baby) with the moon phases.
  • Evening Primrose Oil is a GOOD source of Omega-6s.


  • Increase Libido
  • Acts as anti-depressant
  • Regulates and normalizes menstrual cycle
  • Increases energy
  • Slip some to your man for an added testosterone boost/sperm count
  • Although it may help fertility, Maca is not recommended for use during pregnancy/nursing.

Here is Sarah Axtell’s overall endocrine tonic and natural energy booster smoothie recipe:


  • 1/2 C mixed berries
  • 1/2 banana
  • 1/4 C frozen spinach (or fresh or kale…)
  • 1-2 TB ground seeds (flax or sunflower)
  • 1-2TB maca powder
  • optional- Scoop of your favorite protein powder
  • optional- add matcha green tea for an added energy boost
  • 1 C unsweetened vanilla almond milk (or coconut)

Blend and Enjoy!

It is important to remember your Thyroid, Adrenals, and Liver when working on Hormones. Here are some quick tips:


Some of my TJ go-to’s!

  • You may have guessed it: dairy, grains, coffee, alcohol and sugar are the enemy.
  • Avoid conventional meat – hormones!
  • Quinoa is OK – it’s a seed
  • Small amounts of Stevia/Dates are OK – focus on keeping your blood sugar stable, which is also why you are should avoid carbs.
  • Green Tea is a great alternative to coffee. Improves estrogen metabolism.
  • Brazil nuts are a great source of Selenium – a Thyroid supporter.  5/day
  • Think healthy fats (Ghee is OK – no casein) and protein at every meal.


I hope revisiting this information will help steer me in the right direction.  I feel more in control when I can do small actionable steps, like what I put in my mouth. And maybe another weekend away…(!)

Steeping in course corrections,




Lighting Me Up

I am totally one of those people who probably looked in your shower. I love looking in your makeup bag…and peaking in your fridge. One of my favorite parts of doing the High Vibin’ series is finding out what is inspiring, what is useful, or just what people are enjoying at the moment. Here is some of what has been lighting me up!


  • Truth+Dare:  A podcast dedicated to female empowerment through living our truth and daring to change. Join in the conversation and tune in! These girls are the real deal. Each Wednesday I look forward to their topics and insights.
  • The mindbodygreen Podcast: I have had to remove myself from their mailing list not once but twice because I get lost down the rabbit hole of this one. When they recently started there own podcast I knew I would love it.

Yoga: I have recently discovered a newfound desire to up my yoga game, or start one.  I was never one who really enjoyed yoga, but that has curiously changed recently.

  • Sunflower Yoga Therapy: “When the student is ready, the teacher appears.” Biz is, hands down, my favorite yoga instructor in the MKE area. Turns out I enjoy a slow meditative flow with guidance to the hows and whys. So full of knowledge, she is truly a little beam of light! It’s a gift whenever I am able to make a class, which is not too common these days. So excited I bit the bullet and signed up for my first ever yoga retreat next month up in Door County. Never thought I would say that!
  • The Journey Junkie: Facebook for the win with this suggestion.  I realized in all my years of practicing yoga, I never really learned the basics. Would kinda just look around the room to see if I was doing it right!  Turns out I wasn’t. I am following along a 30 day Facebook Challenge that thankfully gets beyond the usual poses. Fun in little 5-8 minute flows.

Carrot Bomb: I can’t have a list of my favorite things without mentioning my girl


Daucus is Latin for carrot!

Loulou. I have written before about her, and her bone broths here. Keep an eye out ’cause this lady is realizing her dreams by launching her ‘farm to truck’ food truck “The Raucous Daucus” any day now! Think the best sourdough you have ever had dipped in her gut healing, soul satisfying, bone broth based soups, amazing grilled cheeses… ALMOST making me look forward to the colder weather. She is a secret no more! I’m actually sipping her Turmeric Ginger broth as I write.


Rx Bars: Just a little something that has made my life a little easier, my new go-to protein bar. Not only for me but my little guy too! They make a kid size Rx Kids option that has come in handy more times than once when we are out and about or when I am slammed with clients. My husband even commented on how satisfying they are. Good thing I joined their email list – they send out some worthwhile deals and email-only releases!

The Moon: Now, this is something that I have been dabbling in for awhile now. I remember a few years ago I went in for a Reiki session and the lady said I should set out a glass of water that night because there was a new moon and drink what she called “moon water.” I almost laughed my way out of the room. IMG-0006

Well, jokes on me. Not only for harmonizing hormones, but for intention setting. I gotta say, somehow connecting with the moon makes me feel, well, more connected. In flow with nature if you will.  If balancing your hormones sounds interesting check out ‘seed cycling’. My hope is to have my cycle sync with the moon cycle once it comes back from having my second baby. (I can see my sister rolling her eyes at the one, lol.)  If goal/intention setting is your thing I really enjoy following the Lunar Yoga program that Yoga with Kassandra offers and  Lunar Abundance. This deserves its own post-I will write more soon!

ReFocus+ReCharge: Hello! Last but definitely not least is my partner in crime here at Steeped, Megan’s online Facebook Group. Where we figure out where we abandoned ourselves, where we found ourselves, but most importantly how the heck to get on with it!  I highly recommend jumping into the next one. Megan has created such a great little space to open up and be vulnerable.

Maybe one of my things should be Facebook Groups!


Steeping in the full moon tonight,




Sometimes we are exposed to an idea and it just clicks. It gets you excited and you want to know more and do more. That’s what happened to my co-worker Heather and I with The AromaTouch technique.  We already had a love for Doterra’s essential oils and as Massage Therapists LOVED the idea of using them in this way for our clients.

“AromaTouch is not a massage but a technique that stimulates body meridians, energy zones and elicits a profound effect on the body systems and viscera through the rhythmic application of touch and specific aroma to stimulate a state of balance commonly known as homeostasis.

The AromaTouch Technique has three significant attributes. First is to enhance the utilization and therapeutic result of eight specific essential oils.  The AromaTouch Technique offers the right balance between essential oil benefit and biophysical tolerance.

Secondly is to address specific conditions of health that are known to be constants in their overall impact on health related issues. These known conditions are identified as “systemic constants.” Addressing these four major health constants through the therapeutic activity of essential oils is helpful in modifying many specific symptoms and core wellness issues.

Lastly is to re-establish a state of homeostasis. Homeostasis is defined by many to be a state of wellbeing. Homeostasis is much more than a perception of wellness it is how the body functions collectively. The AromaTouch Technique helps to balance activity between the sympathetic and parasympathetic nervous systems. Homeostasis then is described as our capacity to appropriately react to emotional and physical stressors.”

Pretty cool


There are 8 essential oils broken up into 4 categories:

  1. Emotional calming and grounding
  1. doTerra Balance: a combination of tree oils and roots. The soft energy is excellent for re-connecting and grounding when your mind has been racing. Encourages one to stay in the moment to manifest their vision.
  2. Lavender: supports individuals in releasing tension and constriction that stems from fear of expressing oneself.
  1. Cleansing
  1. Melaleuca: or Tea Tree the oil of energetic boundaries; helps clear one’s energetic boundaries.
  2. doTerra On Guard: the oil of protection strengthens one’s immune system physically and also against negative energies. It helps to strengthen one’s inner resolve.
  1.   Physically relaxing
  1. AromaTouch: the oil of whole self relaxation and healing.
  2. Deep Blue: the oil of surrendering pain. Generally used for physical pain but can help individuals who are resisting emotions that underlie their physical pain.
  1.   Invigorate
  1. Wild Orange: the oil of abundance which restores one’s physical energy.
  2. Peppermint: the oil of a buoyant heart. Invigorating to body, mind, and spirit. Seals in the previous oils to assist in their healing.

I wish I was on the table right now! Life can be hard. I heard the other day that


Taking care of these vessels we are in is our job. This is just a delicious way to honor that.

If this sounds like something you would like, or a Mom in your life, give us a call at Invivo Wellness on MKE’s east side.


Steeping in the aroma,


Don’t Ask Him Where He Gets His Protein

Our next guest is a road warrior. When he started dating my old roommate over 7 years ago he was a vegetarian, and not the ‘mac n cheese’ kind.

Today he is thriving as a vegan.

He knows his body. He pushes his body.

I know many athletes can do equally well but with a meat based plate.  What I find so intriguing is that he kicks serious butt with a plant based plate. (See, I told you my next few guests would be widely different, and still more to come!)  When Corin and I would be recovering on the couch cuddled up with our dogs he would be discovering new routes around our house on the bike he brought with him. What I would consider to be one of my long rides is his warm-up.

There are a few things that get people going these days- politics and how you feed yourself. Seriously strong emotions come out when you start talking meat vs plate based lifestyles! Maybe you tried being vegetarian at some point, I did. I have many friends who choose this lifestyle for the health benefits but also for the ethical treatment of animals. I hope everyone is able to get something out of it- even if its just trying to understand something unfamiliar to you.

I’m pleased to be able to share with you another well educated passionate perspective. Its all about finding what works for you, everyone is different.

I introduce Jayson Torres:IMG_3035

Tell us about your journey to where you are today

Growing up in a Hispanic house, we were taught to believe that a well-balanced meal meant that whatever we were eating needed to have meat, lots of meat, and here have some more meat.  Call it part of the culture or call it years of social conditioning where society dictated that meat and dairy needed to be the cornerstone of a healthy lifestyle.

I was an active child, growing up in Bucks County, PA.  My childhood years were spent playing school sports ( track , wrestling, cross country).  I was also part of a group of kids that used to organize pick basketball games and baseball games at the local park.  Summers in my town were never boring.  I recall riding my bike everywhere as well.  We would ride to the neighboring towns, 20-30 miles roundtrip.  With all of this activity, I developed an early understanding on the importance of feeding my body correctly, or what I assumed to be correct.   I continued this nutritional mindset well into my late 20’s.  During this time I started getting into cycling more with interest in getting as fit, lean, and efficient as I could be.  During this transitional period, I started to notice that getting lean wasn’t as easy as I had thought it would be.  I was never over weight, but I needed to drop some weight if I was to be fast, on the bike.  The watts:kilo concept was introduced to me via some information I found online regarding cycling at a high level.  The idea is for a cyclist to be as light as possible while maintain their power output.  As the weight comes off, the w:k value increases.

I was all in, once I read this and so I began my journey into transforming my body, and mind.

Through my journey of discovering what not to do, when trying to get fit, I realized that the all the years of being taught the values of “good nutrition” were all wrong.  I started to look into alternative nutritional methods and the value of eating less animal products.  I slowly started to wean myself off the chicken, fish, and dairy I was used to eating.  This went on for several years, eating less and less animal product.  I then saw a few documentaries that showed how adopting a diet rich in plants and without meat was helping sick people get healthy, lose weight, and essentially live longer.

After seeing how individuals were able to make such positive changes just be removing all animal products from their food,  I thought, this is what I needed to… go all the way and cut out all the animal product completely.  After all, I was already starting to feel the positive effects of cutting out most of my meat consumption.  The weight was coming off and I was feeling more alive and full of energy.  Always one to need more, I started looking deeper in the long-term health benefits of going vegan.  Through this research, I was introduced to the writings of Dr. Mcdougal and Dr. Barnard.   This was the last tooth in the cog that I needed to cement my belief in the value of having a plant based diet.

Now here I am almost 40 years old, and I can honestly say that I feel as in or in better shape than I did in my 20’s.  Feelings are subjective, data is objective.  As the years pass, I have watched my weight maintain while being able to lose any needed weight, effortlessly.

I kid no one, when I say that the best way to get lean and stay lean and healthy, long-term, is to stop the social norm of eating meat and dairy.   Going vegan was the best decision I have ever made.


My son and I joined Corin in cheering Jayson on as he crossed the finish line last summer. 175 miles across WI in one day! WOW

What are your food beliefs

My food belief is simple, vegan.   Remove the animal proteins and you remove all of the health related issues that come with it.  I believe food should be enjoyed, eaten and without regret.  I can tell you that I eat the same all year around, regardless of activity level.  I have learned to eat until I am full and that’s pretty much it.  It’s fairly simple, no tricks, no gimmicks, just plants.   I believe food is energy.

The plants I eat today, will be the energy I use tomorrow to get stuff done at work, home, and on the bike.

IMG_3030I believe that society should revisit their views on food.  Everywhere we look we see, cut calories, cut portions, eat less, all while some big dollar company is trying to push energy drinks loaded with chemicals that you need a Phd to pronounce.  I say, let’s all go back to basics, eating a plant rich diet loaded with fruits, rice, potatoes, and all the carbohydrates your doctor is telling you to eat less of, while setting his own personal best for number of scripts written for the year.  I could talk about this all day!!!

What is lighting you up at the moment? (books, music, podcasts, people, places, products…)

Currently, I am trying to learn the German language, as much as I can, as quickly as possible.  I will be traveling to Germany, for business, in the upcoming months and will be there for 3 months. How does one say “ no milk, no meat, please”?  So, I am currently streaming language tutorials on familiarizing and recognizing key phrases I think I will need, during my stay.

I also, while listen to talks given by Dr McDougal or Dr. Barnard.  Their videos can be found on YouTube.  I am on a Hanz Zimmer kick, at the moment.  For those who don’t know who he is, he’s only one of the greatest film scorers of all time, Dark Knight, Pearl Harbor, Gladiator, to name a few.  EPIC!  Few things tune out the noise of office clatter better than some Zimmer.

What is your morning routine?

My morning routine is pretty simple, but changes depending on time of the year.  Being a cyclist, I ride all year around.  When the weather is less than ideal, I will ride indoors on a fixed trainer.  During the cold cold Wisconsin winter months, I will do a ride in the morning at home, before work.  Nothing is better than those early morning rides.  They really get me ready for whatever the work day brings.  It’s always a good way to keep any unwanted winter weight off.  These workouts will go on for several months, or until I am able to ride longer outside during the work week.  During the “off season” I will typically ride 1-1.5hrs indoors, dividing it among am and pm rides.

As the weather improves, I will gradually ride less in the am but ride longer, post-work.  During the weekend I will get out on the road as early and ride anywhere from 2-5 hours, depending on what I am doing that year.  This year, being that I will be out of the country for most of the summer-fall months, I will only be doing one organized event The Horribly Hilly Hundred.  It’s an epic ride that is 200k long with almost 11,000 feet of climbing.  So I am currently preparing for that.   Imagine training and riding that on a low carb diet!

While my workouts change depending on the time of the year, one thing never does.

 I start every morning drinking I liter of water.

That’s right, first thing out of bed, down the hatch it goes.  Proper hydration is so important to being healthy and feeling healthy.  I really do believe that the vast majority of society is under hydrated.  I see more soda cans and coffee drinks being held, than I do water bottles.  Crazy!

Today I am grateful for…

I am grateful for a lot of things my kids(he has twin high school boys) , my girlfriend and  many more, too many to list here.  However, I do want to say that today, a thought crossed my mind.  While it may have been a fleeting one, at that moment, later in the day it returned.  During my ride today, I passed  several convenient stores, and a grocery store that was chock full of cars.  “We live in a country where the majority of us don’t have to worry about where our next meal is going to come from”, was the thought that crossed my head.  I was reminded of this thought when I got home and cracked open the fridge and went for some much needed nourishment.  It’s true, we are truly blessed, lucky, or however you want to spin, to have what we have… we really are.


I asked him to elaborate on a few nuggets you could take with you:

  • His carbs come from the ground, not a processing plant- rice, potatoes, whole grains, and lots of fruit. He emphasizes that he eats less of them during the months he is riding less.
  • He really believes fat makes you fat; not carbs. To him a low carb/high fat diet means low energy and heart attack.
  • Cooking at home is the best thing you can do if you are trying to maintain a healthy lifestyle. ( I happen to know that his girlfriend, my friend and old roommate, is an excellent cook) They eat a lot of rice based curries, stir fries, and veggie pasta dishes.

His top 3 tips for those who would like to go vegetarian/vegan:

  1. Keep it simple.  Eating should never be about making life difficult.  Find what works for you by establishing a base palate, then move on from there.  But just keep it simple.
  2. Stay away from foods high in fat.   I think that is the most common mistake people make when they try to make the switch.  Remember, just because the outer packaging say “vegan”, doesn’t really mean it’s good for you.  Read the labels, if you see lots of fatty oils, and other things that you could find in a bottle of weed killer, stay away.  Go for packaged foods that have simple ingredients in them, things you recognize.
  3. Don’t fall into the social disapproval trap.  People will be vocal about your change.  I can tell you I hear it all the time, and my decision to go vegan happened years ago!  I chalk it up to them knowing they could be or should be making better food choices, but aren’t.  Kind of like that “sour grapes” mentality.  Stick to your guns. Once you start feeling and looking better, it will all click for you. 

    Thank you Jayson!

    I am visualizing him at work with a sweeping epic score playing in my head, lol.  I have been jokingly referring to my latest spotlights as “The Men of Steep.” Health and wellness is a buzz phrase lately but it is resonating with women and men alike. These guys, even considering how far they are across the spectrum, are impressive. Not only with how well spoken they are but with the dedication to their bodies. This is exactly why I love learning about how people live, eat, fuel their bodies- to selfishly inspire me.

Steeping in Hans Zimmer on Spotify,


Socialize, Flirt, and have Fun between 7-9pm

Have you ever wondered why you wake up at the same time every night? Or tend to feel sluggish at a particular time? It could be a sign of disharmony.

Ever since I was a little girl I have loved rock shops, learning about the Chakras, and writing affirmations…all of it. (I still have my 9 year old girl journals for proof! Thank you Mom.)  Little did I know it would lead me to where I am(strive to be) today.

As a perpetual student I love exploring new and old.

I recently finished a course on Meridian Massage based in Traditional Chinese Medicine. By finishing a course I in no way mean I know everything. In fact, quite the opposite. This is definitely a case of, “the more you learn the less you know.” But it’s just so fascinating! How could I incorporate what I was learning into my life? That’s when I was listening to one of my podcasts, The Inspired Table, whose guest that week was the founder of Hanako, an essential oil company out of Australia that features a Meridian line. I was hooked! The timing! I love when this sort of thing happens. Makes you feel like you are on the right path.

The Body Clock



According to Traditional Chinese Medicine every organ in the body has a two hour peak period, where the organ is in its natural time and dominates the cycle. Using the clock as a reference you’ll find the corresponding blend that can easily be applied at any time of the day or night to encourage the flow of energy.

Hanako uses specific plant based therapeutic meridian blends that are carefully created to complement the 12 main lines of energy-or qi- that flow within the body. “When the body is placed under stress, the auric bodies and energetic lines can become blocked or depleted. If not cleared, these dysfunctions eventually manifest in physical illness, insomnia, or general lack of well being.” Rachel of Hanako

The blends are a self nurturing ritual that work through the use of pure essential oils, affirmations, and acupressure points.

A great one for getting the energy out of the head and down to the feet is the Kidney Meridian Blend. The oils used and points pressed harmonize and balance the energy of the kidneys. When Kidney energy is out of balance we suffer symptoms like anxiety, depression, panic attacks and feelings of overwhelm. Or, even better, check out this video straight from their Instagram on the Heart Meridian.

Let’s learn together!  I have already been incorporating them into some of my massages, and my clients love it.

I just want everyone to be able to have a feel of control, no matter how small, of their situation.

Each meridian comes with it’s own affirmation. Before your massage you may choose one and let that set your intention for your time on the table. OR let the Body Clock be your guide if you notice a certain time of day is troublesome; we will use the corresponding meridian blend. Hella relaxing and kinda fun!

Contact Invivo Wellness to get on my table.

Steeping in between 5-7am


HIGH VIBIN’ in MKE: Carrot Bomb

I started the High Vibin series as a way to crack open MKE and connect like minded people from my own little corner of the city. There is so much good going on. So many people steeping in their own wellness journeys that it keeps me inspired. My next guest has definitely done that.

I had no idea what my life was missing til I met Loulou of Carrot Bomb. My dad affectionately refers to her as my very own personal health chef. I couldn’t agree more! Sure I made my own broths-SHE TAKES IT TO THE NEXT LEVEL. Sure I can make my own healthy meals-but it’s really great to have a pro do it for you once in awhile. Her soups, flavor combos, and meals are no exaggeration heavenly. Even my picky toddler gobbles them up.  He calls her green tea with turmeric, ginger, and honey ‘yellow juice’ 🙂 Plus there is just so much damn good juju in it that you feel great eating it.

“Carrot Bomb is a full service catering company dedicated to local and organic, homemade and beautiful food! EVERYTHING is organic, grass fed, pastured and homemade by a professional, insured chef of over 20 years. We work with farms in our community to feed our community.”

It took no time for me to start looking forward to Mondays… the day she posts her lists of bone broths, soups, tea, juices, fermented sourdough, and fresh made meals ranging from vegan, GF, DF, and full on farm fresh meat. I relish in picking through what I want for the week. I have said it before and I’ll say it again, I truly believe the broths have helped me in healing so quickly after the birth of my son three weeks ago.img_0944 Being a caterer she took the down time of the winter season and has flipped it. Now, in addition to her main gig, she is cooking for the community. And the people have spoken, she had over 200 orders last week! Talk about creating opportunity. Katie said, “OMG this food from Loulou is OUT OF THIS WORLD! I feel like I have so much energy thanks to the sipping broth at work today (no time to chew, you know all about that!) and two days in a row of kvass. Plus that iced tea is like a dream!

And she is just pretty darn cool. But I’ll let her speak for herself and you will see what I am talking about:

The Carrot Bomb Journey:

Carrot Bomb Catering is the result of years of traveling around the world learning traditional cooking, and wanting to share these recipes with my friends, family and community.

Working as a chef in Europe, I noticed that every town or city had their own gardens, community smoke house, farms, ferment specialists, fisherman and livestock.  From these pure ingredients came mouthwatering and beautiful plates.  I wanted so badly to emulate these dishes in the US, but found it hard to find the farmers that were constantly at my disposal overseas…. Then, due to popular demand, small, organic veggie farms and grass fed animal farms started popping up in my area, and after extensive research and hunting~ it was ON!

What are your food beliefs?

Nutrient dense, real, pure food is not made of (somewhat?) understandable ingredients~ they ARE the ingredients!  Carrot Bomb puts these real ingredients together to provide amazing, healthy food that is traceable, local, organic, yummy and beneficial.

Food can be the death of you~or make you energized and healthy.  We all have to eat, so let’s do it right!  First- stop being afraid of fat!  We need good fats, and they are delicious, so indulge~it DOES NOT make you fat.  This has been proven time and time again.  Then- lose the sugar. That’s what puts the pounimg_0909ds on, decreases energy and is more highly addictive (according to recent studies) than cocaine.  Crazy, right?  Everything you are buying off the shelves at your grocery store most likely contains processed sugar.  Salad dressings, pasta sauces, cereal, frozen dinners… They are ALL suspect.  When corporations and factories cook for you, they are thinking profits, not health.  People ask me all the time, “What is your favorite food/meal?”  My answer, every time, is “Anything a person makes me from scratch with love.” That’s the real deal.

Cooking for yourself or family after a long day of work can be daunting… That is why Carrot Bomb opened it’s doors on Tuesdays to offer made from scratch dinners, lunches, soups, bone broths and more for pick up.  Let us take a little work off of your table!  We also provide group cooking classes 🙂img_0940

What is lighting you up at the moment?

Inspiration comes in many forms.  Cooking for lots of musicians who travel through Milwaukee, I am always finding new music, which is always pumping while I cook. Milwaukee chefs are doing so many cool, local plates… Going out to eat at places like Goodkind, Morel, Wolf Peach and Amilinda keep me on my toes! Hopefully, my next big inspiration will come from some South American travels and eats 🙂

What does your morning routine look like?

I also find our morning routine helpful. After waking, beds are made and my son and I stretch.  Sounds so simple, but the message is~ we are putting away sleep and getting ready for our marathon!  Starting out excited and ready makes an incredible difference 🙂

Today I am grateful for…

We also just started “the grateful three”.  We each speak out loud three things we are appreciative of.  Today, my four year old son chose “no buggery nose, zombies and puzzles”. Mine was “Super comfy new bed, praying mantises, and I get to cook!”

* Some ingredients we can’t live without:  Apple cider vinegar, pork belly, turmeric, green tea, bone broth, ginger, lemons, raw milk, honey, red beets, apples, fermented sourdough

Eat good~feel good~be good (our trinity)

So many good takeaways:

  • work with our farms in our community to feed our community
  • we all have to eat, might as well do it right!
  • food can be the death of you- or make you energized and healthy
  • don’t be afraid of fat! Sugar on the other hand… (my weakness)
  •  start a morning stretching routine with your little people- I love this idea

Follow Carrot Bomb on Facebook and Instagram– you won’t regret it.

Steeping in ‘eat good~feel good~be good,’


Bone Broth to the Rescue

What a week-let’s start with the fact that I had my second baby! It has been an emotional, exhausting, joyous week if I never knew one. I’m sure many of you can relate 🙂 When everything changes its important to take care of yourself. Many of you are fighting the winter cold(I know I am running on empty), working towards those new years intentions…this is something everyone can incorporate cause its just so dang good for you!

I have been making my own broths for while. Just by saving your organic veggie scraps in the freezer you can make your own veggie broth, and what a use of all those scraps! Save the bones from the whole chicken(your husband won’t mind em taking over the freezer;) add some seasonings and ,voila, chicken broth. Or with turkey after Thanksgiving. Here are some tips to remember when making your own. There are a couple things to keep in mind to make sure you get the most out of your bones.

Lately, I have been buying my broths from a local source. I cant wait to tell you more! I am working on another High Vibin in MKE story so stay tuned. People like this really light me up.



Preview of this week’s bone broths. I think I’m going to start with the Miso…

But why bone broth? These two articles from The Chalkboard Magazine and Wellness Mama do a great job. Instead of regurgitating what they say ill just let them say it. Did you read em? Like, whoa, right? I am going to go heat up my cup on the stove right now, it’s  like a warm hug.

I sip on a cup everyday. I truly believe its helping me bounce back. Depending on what kind of broth I am having I will add spices like turmeric (always with some pepper for absorption) or Chinese 5 spice for a Pho inspired treat. Whateves!

I hope this finds you well and if not, you know what to do.

Steeping in my new baby squeaks,


miniThanksgiving Guide

It’s happening! Thanksgiving is upon us and all that comes with it. For some of us it can be a ‘charged’ time of year. Either dealing with family scenarios or FOOD. What to eat, how much to eat, what will they think of what I eat, staying sane… Let’s keep it simple. It’s a holiday, enjoy! And remember, “It’s progress, not perfection.”

Here are a few things bouncing  around my brain:

If you do want to stay on track, offer to bring a dish or two you approve of to share. I will be bringing this fall salad. And here is a handy serving size guide. No need to be confrontational with family and friends. All that needs to be said is, “I feel better eating this way.” It should be about spending time together!  I, for one, love my mashed potatoes and stuffing and will be having some without any guilt! (And the Pumpkin Pie.)

Kimberly Snyder (I have mentioned her blog before) has some clean eating Thanksgiving recipes. Even a pumpkin parfait alternative. There are so many resources to look up either on “the google” or (my fav) Pintrest.

I will, however, add a green smoothie to my day just so I know that I got a great dose of healthy goodness in. Take a pic and use #steepedinwellness; I would love to see what your drink concoctions entail!

By thinking of something to be grateful/thankful for each day this month has caused me to pause. Starting in December, I will begin a daily meditation practice. I have heard good things about Headspace. And they have a free ten day trial. Ten minutes of guided meditation a day for  10 days doesn’t seem too intimidating. Do it with me! I recently read that:

“Overwhelm is the lack of self care.” So self care it is!

We have all heard of (dum da dum dum)… Black Friday. BUT have you heard of Good Karma Friday? If you are in the Milwaukee area, check out The Waxwing on North Ave. A percentage of proceeds will be going to a local special cause, something to consider. And of course, Shop Small Saturday! I am looking forward to stopping by Permanent Baggage and Sparrow on my way home from work. They are having deal$!

I hope you are all enjoying the Gratitude Challenge; it’s kinda fun! Don’t forget to log ’em in at the end of the month. We will pick a winner!

That’s it! It’s a busy week so I don’t want to take up more of your time. Be kind to yourselves and enjoy the season 🙂

It’s Progress not Perfection.

Steeping in Wellness,


MKE Adventure Girls High Vibin #4

There is something very impressive to be said for when someone has a dream and makes it reality. Kinda what is means to be ‘High Vibin’ if you ask me! That is just what the founder of MKE Adventure Girls , Sam did. To be honest, I stalked this group online for months before actually going to a meet-up. As Sam explains, I want to do things I just don’t always have people to do them with. Not that my friends are homebodies but these days our schedules are always filling up with obligations that may not always be, shall we say, ‘soul nurturing.’

Let’s just read what the group is about:


Who doesn’t want that???


Kayaking through downtown. Im in there! (I think you can spot my top knot form a mile away….)

So without further adieu I give you Sam, the big hearted, lady boss who founded the group.
1. Tell us about the journey of creating this group.

Milwaukee Adventure Girls started as an idea one winter day in 2015 when I wanted to break out my new snowshoes that I had gotten for Christmas. Realizing that I didn’t want to go alone, I started thinking about who out of my friends owned snowshoes. I quickly realized that none of my friends did and I had no one to go snowshoeing with. That is how Milwaukee Adventure Girls was born! I thought that there should be some kind of resource, whether it be a website or Facebook group or whatever, where girls could connect on shared interests and get together outside. It has since blossomed into an awesome community of women who bond over their love of the outdoors!

2.What is lighting you up at the moment?

Right now I’m really excited to travel the US. I have always really wanted to explore other countries, but recently decided I should try to see more of the US first. My boyfriend and I have set a goal to visit one National park a year. This past year was Yosemite National Park, and now we are saving and planning out our next adventure, which we hope is Glacier National Park next year.

3. How do you Steep in Wellness?

I “Steep in Wellness” by living a very balanced life, and applying the 80/20 principal. This means doing something active as many days of the week as I can, trying to stay mindful and present, eating as many leafy greens as I can, getting at the very least 8 hours of sleep a night, but at the same time living in the moment by staying up late with friends around a campfire, enjoying that third glass of wine and eating my favorite burger from Kopp’s. I really believe that balance is key to a happy and healthy life. I also Steep in Wellness by getting outside as much as I can, especially during the Fall as it is my favorite time of year. My favorite way to sneak in cardio is with a long hike in the Kettle Moraine. It doesn’t even feel like working out!

4. How do you nourish yourself?

I nourish myself by cooking my own food 90% of the time. I love cooking and very rarely go out to eat. When I do, I try really hard to make the best healthy decisions that I can. But, at the same time, it’s important to have that balance, to have my favorite craft beers and


no fair weather divas here!

local cheese, and most definitely a pizza from time to time. (Balistreri’s if I want to get super specific) Right now I’m in the middle of my second round of Whole30, where I’ve given up grains, alcohol, sugar, dairy and legumes for 30 days straight. I have made it a goal of mine to complete one twice a year. I think it’s a really great re-set and really helps me get back on track once completed. It’s super helpful for just making those healthier choices more often and picking up better habits.



5. Today I am grateful for…

Today I’m grateful for this weather! Fall is in full-swing and I couldn’t be more excited to enjoy every single day of it.

6. What is your morning routine/breakfast?

I try to get to the gym every morning. I like to get a quick 45 minute workout in, and go back home before leaving for work. I make a very large pot of coffee, dry brush, shower off, make a healthy breakfast which is usually always 2 scrambled eggs with spinach, and slowly get ready for the day. I end up waking up about 3 hours before I actually have to get to work. It really helps me start my day on a positive note, and encourages me to make healthier choices throughout the day. If I don’t go to the gym before work, I’m enjoying a big mug of coffee in bed and easing into the day with a book or Instagram. We all deserve those mornings.
Pretty great huh? We all DO deserve those mornings. I love the idea of twice a year really focusing on eating clean, a morning sweat shesh, and exploring our own great backyard. (And scrolling Instagram…its the balance!)

They even have T-shirts,  I loved rockin my tank this summer.

Check them out on Facebook and Instagram. They JUST had their last fall hike this past weekend in Devil’s Lake. Stay tuned, I am sure they will be posting new meet-ups soon!


Steeping in Wellness,



Good Grief, Are We Still Talking about Gluten???

Well kinda.

As a Health Coach, I don’t believe all diets are good for everyone.

Not everyone has reactions with gluten, so not everyone needs to forgo the wonder of biting into a sandwich. BLT anyone???

Side note: how do you feel after eating a bagel? What kind of exercise do you really enjoy? What happens on the days you get a headache? Which relationships drain you? By getting curious you can start to realize what is keeping you unhealthy, and which activities make you feel fab. Set time aside daily to write down observations; ask yourself questions and/or answers as you gradually make progress towards self-understanding and better health.

Within the past year I moved my family away from whole wheat bread to a sprouted bread. My husband is a big sandwich eater and my son enjoys an almond butter spread.

Instead of forgoing all gluten in our lives, I traded up. It makes for a happier household.

I’m sure some of you have said buh-bye to all breads in your life, maybe eat a more paleo diet,  and are happier for it. I commend you.

This is for people looking for a better option.

So why sprouted?

  • Sprouting releases vital nutrients, producing a living food
  • The flour made from these grains offer more protein, vitamins, and minerals.
  • Enzymes are released which help breakdown the protein and carbohydrates, lowering the Glycemic Index.
  • Sprouting neutralizes phytic acid, a substance found in grains, which inhibits absorption of said vitamins and minerals (which is also why you should soak quinoa overnight before making it.)
  • Sprouting almost pre-digests the starches breaking them down to simple sugars. ( to grow, the sprout eats the starch, meaning less starch for you!)
  • Less Gluten. Easier if you are sensitive, but not recommended for Celiac or a true intolerance.


While all this is great, you have to remember it IS still a processed product. The grains are sprouted, dried, and ground into flour before being baked. And while the amount of protein is not muscle building, it does have all the amino acids to make up a full protein if you are following a vegetarian diet.

I feel better feeding this to my family. Sucks when you are trying to eat healthy, but not even absorbing the nutrients. This helps. I know Ezekiel is a popular brand. Stores have them. YES, more expensive.  I buy Angelic from Costco and BONUS they are local.

I love that. IMG_6528


Happy Steeping,