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,




My Miracle Morning

If you don’t see me doing my happy dance its probably because I didn’t wake up early to do My Miracle Morning. The older I get the more it becomes blatantly clear that I suck at multi tasking. I suck at being rushed. I suck at doing all the things all at once in the morning.  Thank goodness I saw a Facebook friend was co-hosting a Miracle Morning support group.

There had to be a more graceful way to sart the day. I felt like each day I had to hit ground running (literally, for a crying baby.) Some days I still do. Its all from the book The Miracle Morning by Hal Elrod . HIGHLY RECOMMEND! Real quick, he breaks it down in a sweet little acronym: S.A.V.E.R.S.

SILENCE–  I love Gabrielle Bernstein for all things meditation, you can check out her beginers guide here. Headspace is a popular app also. Miracle-Morning

AFFIRMATION– This can be whatever you need at the moment. I even set my alarm to say “I choose what I see” in the afternoon just for a reality check.

VISUALIZATION– Remember your magazine collages you did? Pintrest is great for this! Or day dream. Or, full disclosure, one morning I just scrolled Insta. Counts, right???

EXERCISE– Right now I am working through The Journey Junkie’s Chakra Yoga Challenge and The Balanced Life Pilates Challenge. Both FREE!

Its pretty epic to watch the sun rise from your yoga mat.

094e4bbb9a937e3b0a4ecc02817f7b1eREADING– Almost finished with this book but I already have a list of whats next! I haven’t read, well, sense I had kids, LOL. Now I am adding books to my life again. Dying to get my hands on Brene Brown’s Into the Wilderness next. How many pages can you read in 10 minutes? That adds up!

SCRIBE– JOURNALING – I like to do a brain dump, or Ill write out my affirmations here. Bullet Journals… Danielle LaPort’s journal prompts are just soul stirring, so many options.


He says to wake up an hour early to spend 10 minutes on each section. But you can do it any which way you want. Or do them for just a minute a piece, or spend 30 minutes on one and 5 on another. IMO you will want to wake up even earlier to have more time just to yourself.

I look forward to mornings now, WHAT?!?!

This time gives me the opportunity to get clear on my day, bring life to ideas, drink hot tea, READ, and move my body. I love the energy of the morning. Its better for me and its better for my family.

The biggest adventure you can ever take is to live the life of your dreams. ~Oprah

My Miracle Morning has a whole community. Its a little Raw Raw but I still recommend the book. You can sign up for a few free chapters/video/audio by clicking above.


So there you have it! Anything to feel a little more like myself again.

Steeping my hot tea, Ahhh


***If this speaks to you and you want to try I would love to hear about it! Maybe we could get our own little support group going.

Progress is…

It is very apparent we live in a world full of information being thrown at us at every nanosecond. Most of it bounces off of us without knowing any difference but a lot of it is absorbed in some capacity. Chances are we don’t fully grasp the whole story or gain a full perspective of that information before we make a judgement or decision. Right or wrong, it is what it is.

I get it, we live in a world full of confusing information, especially related to our health. One day coffee is good for us and the next it’s bad. You hear you can live longer if you eat eggs but not too many because…you know…cholesterol (gasp!). And the list goes on…

Can I tell you a secret? I love when my clients come to me at a point when they are fully confused BECAUSE it means they are preparing to make a BIG change! I love what I do because I help give a different perspective and help re-frame thoughts. One of my favorite responses is: “I’ve never thought of it that way”. Music to my ears. Here’s my suggestion as we navigate through the perils of our world…

Do the best you can with as much information as you have

It’s not perfect…but with this mindset it can at least move you forward and forward movement is progress. Yes, progress. We are all a work-in-progress and that is a beautiful thing.

Steeping in Progress,


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,



What is Failure?

Ah, fear and failure, not very glamorous topics.  But if you are like me you may be motivated, or stuck, by these two feelings. I was listening to a podcast recently (famous last words) and the topic of fears and failure came up.  He said, and I am paraphrasing- “Failure isn’t losing- It’s not being authentic.”

Failure is not going for it. Playing small.

“So when you play it safe & small and you are aren’t authentic, you’re a failure. And you get the chance every day to prove yourself.”  I don’t know about you but that hit me. Am I being authentic in my day to day life? Am I speaking my truth in my relationships? Do I share what’s on my mind or shy away from how I really feel? Am I seeking validation  (especially in this social media likes/followers/fans world)? Do I stuff down bigger dreams because they would be too risky? Do I avoid conversations, opportunities, creative outlets because of criticism? Oh criticism- that’s a big one.

Geared more towards wellness: Is there a class or group you would like to join but you are afraid because you may not know anyone? Won’t know what you are doing? Maybe you would like to change you the way you eat but don’t think that your family will support you.

Hello fear.

Having fear, being fearless, and in my case, learning to fearless. Curiosity and fear go hand in hand. It’s good to be curious! Its time to be curious. It’s how we grow and learn and try new things. To live authentically, your truth, you have to stop worrying about what makes others happy. This is something I will have to sit with for awhile. Heck, actually get my journal out again and stop thinking that it would be a good idea to get my journal out again.

I don’t want to play my life safe, or small, or inauthentic. And if you are already apart of our readership I would bet you don’t either. Its time to lean into that curiosity and feel the excitement fear sometimes squashes.

Tony Robbins says something pretty funny every morning on his way to his cold ice water bath.

“You’re working for me, Bitch.”

This would have been a good title lol. Yes, he says that to himself every morning. His body might be saying you don’t have to go in the bath today, you did yesterday. No body will know. OR- I worked out yesterday I don’t have to today. Nobody will know if I eat ______. I know you know what I am talking about. I dare you to say the same when that little voice of doubt creeps in.

Let’s make a decision to try to be our authentic self. Sign up for that class. Start eating in a way that makes you feel good. Reach out to that person who inspires you. You get to decide each and every day.


My partner here at Steeped started a private Facebook group reFOCUS |reCHARGE yesterday. If you need accountability to help you reFOCUS on what is important and reCHARGE your desire to achieve your goals, I encourage you to join, it’s not too late! You can check out Steeped In Wellness on Facebook, please comment if you would like in.

Steeping in not playing small,


**If you would like to hear more of that podcast, I highly recommend subscribing to Tim Ferris (hubba hubba). This was episode #256 with advisor to Olympians Michael Gervais.



Don’t Let Yourself Get Stuck

Every now and then I go back and revisit my notes and books from my health coaching school, IIN, to stay inspired in my journey. I need to be reignited. I opened my book right to this exercise; AH, perfect. A letter to myself. I thought if it helped me, I would share it with you. Take time to create the space you need to do it.  I need this kind of moment to set my intentions, to listen more carefully, and act in a more loving way.

Just begin.

Come back to it. Come back to it again and again. For me, once the thoughts start flowing, they build upon themselves after a good walk. Here is my start~

Dearest body of mine,

After careful thought and consideration, I hereby promise to

  • Accept you and be grateful for you the way you are
  • Fuel you with nourishing foods
  • Realize that laughter, play, and rest help you feel good
  • Exercise regularly and appropriately for my body by adding movement everyday
  • Understand that my unexpressed emotions and thoughts affect you
  • Listen to the messages you are sending me when you are tired or sick
  • Accept that I have the power to heal you
  • Realize that you deserve to be healthy
  • Cultivate a wardrobe that projects an image I am proud of
  • Nurture my relationships
  • Follow through on the little ideas that I keep in the back of my mind
  • Express gratitude to those in my life
  • Honor you as the temple of my soul

I love you so much,


Its a start!

We will always be working on our health, our wellness. Its our journey. The real question is:

What are you going to do with your health???


Steeping in Metta (loving kindness)




An Easy Summer Side

I just got back from a weekend of rich, delicious, food.  I am feeling the effects of it! My 2.5 year old even said, “You tooted again!”  LOL, insert cringe emoji here. Awesome at the time but at the end of the day it doesn’t make me feel very alive or vibrant. Time to get back in the kitchen. I came across a this recipe from The Smitten Kitchen and, lucky me, I had most of the ingredients on hand.

I bet I bring this to the 4th of July BBQ I am going to.

I was going to bring big salad of strawberries (red), blueberries (blue), with feta (white) tossed with some fresh basil, chopped pecans, with a lemon/evoo vinaigrette. Heck, I bet I bring both! That way I’ll have more options than the Costco potato salad. The sweetness of the carrots, the tarte from the lemon, and the salty nuttiness from the pistachios all come together in this beauty.

Carrot with Tahini Dressing

  • shred 1 pound carrot


    I didn’t have the chickpeas on hand (what?), but they would have been a great addition to it.

  • chop 1/4 cup parsley
  • chop couple Tb. pistachios


  • 3Tb well stirred Tahini
  • 2Tb Lemon juice
  • 2 Tb water to thin
  • 1-2 cloves chopped garlic
  • salt and maybe some red pepper to taste

Roasted Chickpeas

  • 1 can chickpea drained and rinsed
  • couple Tb evoo
  • 1tsp cumin
  • bake 15-20 min @ 425




If you make it before hand, toss the pistachios and chickpeas when you serve to keep them from getting soft. Tahini is a bit of an investment, but keeps for years and is a great condiment to have on hand. Click here for even more ideas (not just for hummus) on how to use it!

Because I like knowing how my food is working for me:

Parsley– Not just a breath freshening condiment (it kills bad breath causing bacteria), some call this a super food! Three times more Vitamin C than oranges, two times more iron than spinach, and a whopping 574% of your Vitamin K, which is great for bone strength and fighting against Alzheimer’s disease.  A great digestive aid (which I needed today!) and a super beneficial herb for cleansing the system of mercury, which is often found in dental fillings (ugh- I have many).

Pistachios– highest in protein and lowest in fat compared to other nuts. They also contain copper, which helps with iron absorption- great if you are anemic, or on the border like me.

Tahini– merely ground sesame seeds; this is an often over-looked peanut butter alternative. A little goes a long way!

  • Way less processed
  • Peanuts often grow a mold/fungus called aflatoxin that isn’t great on the gut.
  • More calcium and iron than peanuts
  • sesame seeds are a less common allergen

Super Immune Booster. My Father in Law grows it so we always have it on hand.

Steeping in feeling more alive and vibrant,


There Is A New Bone Broth On The Block

I have written about my love of bone broth, encapsulated my love in images, and drink it several times a week. In the past I would have my stove top going hours on end, then I moved on to the Crockpot which enabled me to keep it simmering overnight, and then I graduated to Carrot Bomb’s sipper broths. All of these are great ideas (especially Carrot Bomb) but all of them have drawbacks. Time, freezing,  and having them ready when the inspiration to cook something up comes to mind.

This is where Kettle & Fire comes in

Kettle and Fire is located at Whole Foods now, BUT they are also delivering right to your door step! I am so excited about this- Kettle and Fire is offering YOU, our fans, 10% off your first order by entering STEEPEDINWELLNESS10 at check out! If you order 6 or more cartons, shipping is waived too.

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Nope- you dont taste it!

Benefits specific to Kettle & Fire Chicken

  • Fresh, never-frozen bone broth. They are the only company that has a fresh bone broth that won’t go bad, doesn’t require freezing and doesn’t ship with harmful styrofoam containers and dry ice.
    • They package it while it’s hot (so no germs can get in), and in what’s known as an “aseptic” vacuum environment so there are zero pathogens in the box or in the packaging area. This means no spoilage and a 2 year shelf-life with no added preservatives or additives!
  • This bone broth is made from all organic chicken bones
  • Super high amounts of collagen and gelatin since they use chicken feet
  • The slow-simmer time extracts insane amount of proteins (10g protein per serving!)
  • The organic chicken bones they use results in higher quality bones and more flavorful bone broth
  • Combination of chicken bones, veggies and spices create an amazingly delicious bone broth.

Pretty Basic Ingredients!

Overall benefits of bone broth consumption

  • Joint health  –Having had knee surgery this is super important to me.
    • Bone broth contains tons of collagen, the protein that makes up bones, tendons, ligaments and other flexible tissues.
    • Bone broth contains other proteins like gelatin, proline and glycine
    • Contains lots of Glycosaminoglycans (GAGs), including glucosamine, that are commonly taken as supplements to reduce joint pain and inflammation
  • Digestion -Last week I had an awful stomach bug and was lucky enough to have this on hand to drink. It’s filling, nourishing, and easy- which is a huge bonus when you Processed with VSCO with a9 presetare under the weather.
    • The glycine and glutamine – both amino acids found in large quantities in bone broth – help maintain the integrity of the intestinal wall, preventing leaky gut.
    • The collagen found in bone broth helps improve digestion by ensuring that the stomach lining is healthy.
  • Skin –Great for aiding in the affects of sun exposure- HELLO summer!
    • In the same way that bones are comprised of proteins, so is your skin. Skin loses elasticity and hair becomes brittle when nutrient deficient. One of the single best ways to restore luster to skin and hair is to consume collagen. Consuming collagen-rich bone broth can increase connective tissue, reduce cellulite and tighten your skin.
  • Detoxification – I am always looking for ways to support my body.
    • The glycine found in bone broth supports the liver in one of its primary duties: to collect, compound, and orchestrate removal from the body. Glycine also helps the body to reduce oxidative stress by producing antioxidants.
  • Contains minerals like magnesium, potassium and calcium from bone breakdown.




Here are some ways I like to use it:

SIPPING! -I always heat on the stove, there is something that doesn’t seem right about heating it up in the microwave. I’ll add whatever spices I am feeling.



It makes me pretty happy this guy gets the goodness when he eats too.


  • Turmeric with a pinch of salt and pepper
  • Lemon Pepper
  • Curry Powder and some coconut milk

COOKING – Rice/Quinoa- Makes a great depth of flavor. I’ll add spices here too, depending on what I am making up.

SMOOTHIES – YES! And, no, you can’t even taste it. Which is great for these summer months when you may not want to be sipping hot broth but still want all the goodness. I think this needs its own post – stay tuned!

SOUPS – and never look back. Most store bought containers are full of sodium and not made with all the free range and organic meats and veggies that this is.

MY DOG – I am that mo;, just freeze up some in ice cubes tray for a great summer treat!

I am so excited we buddied up with them and are able to give you this discount. Remember to enter STEEPEDINWELLNESS10 at checkout through our special link for your discount off your first order.

We hope you try and enjoy as much as we have!

Steeping in Organic Broth Goodness,



*Disclosure: This post contains affiliate links, meaning we get a small kick back. We wouldn’t support anything we don’t use and love. Thank you for supporting our Green Smoothie and Beer Garden Habits.

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