Sunny Side Up

As a teen and into my twenties, I had a different perspective about sun tanning than I do now into my *ahem* thirties. Interesting how life is like that. That feeling of invincibility in our young years sure was exciting but as a mother of two with responsibilities (whaaaa…wha), life is different. I recently provided a webinar about sun safety to some of my clients and I thought I would share some of the highlights. Since we (at least in Wisconsin) are among the longest days of the summer here, time outside is mandatory. Which means, protecting our skin is also mandatory. Here are some answers to some of your burning – haha see what I did there?? – questions.

Skin Health Colin Nora

How much unprotected sun exposure do you need to get enough Vitamin D?

The truth is, it doesn’t take much sun exposure for the body to produce vitamin D. The limit of unprotected sun exposure is recommended for no more than 10-15 minutes of exposure to the arms, legs, abdomen and back, 2-3 times a week followed by good sun protection. That amount of exposure is all that is needed. Any more exposure isn’t a benefit and your body starts disposing it to avoid an overload of the vitamin at which point your sun exposure is giving you nothing but sun damage without any of the presumed benefit.

hand with sun.jpg

How does SPF protect me?

Sunscreen can be confusing, there are many options and ingredients to pick from. There are two types – UVA & UVB that can damage the skin and increase risk of skin cancer. It’s important to know that sunscreens vary in their ability to protect again UVA/UVB.

SPF is a measure of the sunscreen’s ability to prevent UVB from damaging the skin. SPF theoretically prevents reddening to the skin from sunlight 15 times longer – so SPF 15 would be about 5 hours if it would take 20 minutes for your unprotected skin to start turning red. Each person’s skin is different so each person should pick the SPF that makes sense for them.

What are the active ingredients in my sunscreen and how to do they protect me?

Active sunscreen ingredients fall into two main types – chemical and physical. Chemical ingredients such as avobenzone or benzophenone work by absorbing UV, reducing the penetration into the skin. Physical ingredients such as titanium dioxide and zinc oxide stay on top of the skin and deflect US rays.

It essential for your sunscreen to offer broad spectrum protection. Which means it offers both UVA & UVB protection. UVA rays penetrate the skin deeper which causes wrinkles, sagging and signs of aging in the skin.

Tips to Keep in Mind:

  • No sunscreen should be expected to stay effective longer than two hours with reapplication.
  • Water resistant and sweat resistant indicate whether the sunscreen remains effective for 40 minutes or 80 minutes when you are swimming or sweating. No sunscreen is fully waterproof or sweat proof. You still need to reapply often.
  • Keep in mind that the dangerous days aren’t just the ones that are hot and sunny. Up to 80% of UV rays can penetrate clouds. You can really get burned on those overcast days when you’re not thinking about the sun.
  • Cover up what you can. Clothing can be your most effective form of sun protection, so make the most of it with tightly woven or knit, dark- or bright-colored fabrics, which offer the best defense. Look for UV-absorbing clothing with UPF (ultraviolet protection factor) rating.
  • Seek the shade, especially between 10 AM and 4 PM

Steeping in Skin Health,



Resource: SkinCancer.Org


Barre District

For years I was going to Barre classes anywhere that I could get a deal. For almost two years now I have been going to Barre District.

“At Barre District we believe being healthy or fit isn’t a fad or trend. Instead, it’s a lifestyle.”

I was always drawn to their style, sense of community, and giving back. They have a monthly donation called “A Class With A Cause” – you should follow them on Instagram and Facebook to see their latest! Christina, one of the co-owners, told me that once she saw on the news that blood was in critical need, so she posted that if you brought in proof of donation, you got a free class. This is just the kind of community outreach that I, and many of their BarreBesties, love to support. Their sense of community continues by reaching out to other local companies. They now have their very own Big White Yeti candle scent, Valentine coffee blend, and have partnered with  Simple Eats, a weekly food service.  They have hosted a local Maker Market and regularly organize BarreBestie teams for different local fun-runs/firetruck pulls…

truly creating a LIFESTYLE brand and community you want to be a part of.

So what is it about these two? They have touched on a feeling; a void that we didn’t even know we were missing ’til they offered it. Here is a little bit about the two female forces behind the company:


 I am so happy to introduce: Nikki and Christina.

How did you two get here?

Barre District began because the two of us love everything about barre and we wanted the ability to continue to grow, to share that love with others. Partnering together was essential, as Christina loves growing barre through her classes, and Nikki in front of a computer working on the business end. We both love creating community and we just so happen to be good at what the other isn’t. Our goal is to continue to impact more and more people and provide a quality workout, quality products, and the most positive, encouraging community for as many people as possible. We are beyond excited that we can now offer the opportunity to license other Barre District studios and to help bring our lifestyle to more and more communities.

What are your food beliefs?

It truly does come down to balance. We don’t diet, we just eat healthy, and when we don’t, we go to an extra barre class or two.

Christina – If it never expires, it’s probably not a good thing to eat.

Nikki – Drink a lot of water.

What is lighting you up at the moment?

Both agree: Barre District playlists, even the stretch ones. (No joke, I love and look forward to the playlists! Sometimes a little bit country or sometimes it takes you right back to the middle school dance – so fun!)

What does your morning routine look like?

Christina – Get up, make coffee, put on leggings.

Nikki – Hit snooze, drink water while still in bed, read first 5 app, drink coffee, change baby’s diaper.

Today I am/we are grateful for…

Christina – Never having to dread Mondays.

Nikki – The ability to live, wear and love the lifestyle brand we’ve created.

Their first shop opened in Bay View and I would go to the 6am class before my husband would leave for work. Since then they have opened a thriving, newly expanded, second location on North Ave in Tosa that offers child care! SAY WHAT?!? Life. Saver. Since then they have started licensing more studios,  Oak Creek opens July 15th(!) with others in the works.

Nikki’s sense of business is clearly working. But it’s their presence in studio and on social that have made fans many times over. Personally, I love that the class that Christina teaches is also one that offers childcare at a time that works for my schedule. Her passion exudes off of her. She knows everyone’s name, gives hugs, and basically makes you feel like a bad ass. Her classes are high energy and always wait-listed. She is that good.

I hope you check them out – first class is always FREE!

Steeping in leggings every day and maybe an extra class,



Red, White & Balance

Summertime has hit full speed ahead, beach time, pool parties, fireworks, outdoor concerts, ah, it’s great! The last few days have been a blur, trying to keep up with the happenings of the holiday week. Although lots of fun is being had by all, it still can throw a wrench in healthy forward progress. Oftentimes, I get down on myself after a few days of over indulging only to spiral down further. How can we stop this negativity? It’s all about balance. Mixing in a lot of healthy choices with a little over indulging. Tori and I always focus on a healthy balance in life – in any capacity.

Here are some ideas to “keep the balance”:

  1. Forgive & Forget – if you decide to indulge in something, don’t dwell on it. It happened, it’s in the past and now move forward and have your next decision be a healthy option.
  2. Drink…lots of water! Keeping your body hydrated helps keep you feeling full and helps flush out toxins. 
  3. Sleep, don’t forget to rest your body and start fresh the next day. 
  4. Eat your (green) veggies – even if you have a few scoops of potato salad make sure to have lots of veggies too. 
  5. Enjoy & be safe!

Steeping in the 4th,


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,


Mind • Fullness

Maybe it’s just my line of work but the word mindfulness is thrown around as frequently as “exercise” and “nutrition”. We have all heard it BUT my question is, do you actually know what it is? And my next question is, do you know how to practice it and reap the benefits?

Oftentimes, concepts like mindfulness or even meditation get connected to something that may seem beyond ourselves. If you can’t conceptualize the benefit of doing something and immediately getting a return on your efforts, it’s hard to commit. Human nature, I get it.

Colin Meditating

Hear me out, we all have the basic human ability to be fully present, aware of where we are and what we are doing, AND not overly reactive or overwhelmed by what’s going on around us. While mindfulness is something we all naturally possess; it’s more readily available when we practice it. Like a good fitness program, mindfulness involves different forms of training, each with a different focus and emphasis.

How to get started?

There are so many ways to bring mindfulness to your everyday life. Mindful meditation is the most common practice. There are also other ideas beyond meditation to practice throughout your day like eating, exercising, spending time with friends and family, and completing simple every day tasks. Most of the time we live life in auto-drive and rarely slow down. Try these ideas on for size:

  1. Limit phone time around family and friends
  2. Eating Meals: Sit down to meals at the table, enjoy your conversation and actually taste your food.
  3. Practice breathing, especially belly breaths help with adverse or stressful situations.
  4. Listening to others can deepens trust and understanding.
  5. Exercising without music, books or podcasts, try focusing on your breath, the rhythm of your foot steps, the strength in your muscles, or the form and movement of your body.
  6. Engage your senses in nature; smell flowers, put your hands in dirt, stand barefoot in the grass, swim in a lake, let the sun shine on your face.

lilac.jpg  Sunset

Simplicity is key. Focus on your goals and what you want out of life. Utilize mindfulness to pave the path to more connectedness. Ask yourself, how can you be more mindful in your everyday life?

Steeping in Mind Fullness,



Winner Winner Chicken Bone Broth Dinner!

Earlier this week we told you all about bone broth and its amazing benefits. We went over all of the positive effects it can have on your health including digestion, joint health, and promoting healthy skin.

Celebrities like Kobe Bryant, Gwyneth Paltrow, Salma Hayek and many more turn to this superfood to look and feel younger, healthier.  Kobe Bryant calls bone broth his ‘secret weapon.’ Amino Acids + Bone Broth = A Superfood Staple.

A BIG thank you to all who participated. Taking action for your health is all about adding the good in.

Congratulations to our Winner: BIZ CASMER!

Our friends at Fire and Kettle are letting us extend their offer one more day so…today is the last time you can take advantage of this offer on Kettle & Fire bone broth!

Click here to be taken to your savings. And Remember STEEPEDINWELLNESS10 at checkout.

Remember: Even though we are in the thick of summer heat, these are shelf stable for two years!  Or try their Berry Smoothie to keep you cool.

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Steeping in Wellness,

Tori and Megan


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.

Charcoal Smoothie: Is It Worth It?

Is drinking charcoal really a thing? Recently I have seen it pop up all over the place from smoothies to deodorant. Charcoal in a smoothie? Why would you do that?

Turns out activated charcoal is having a moment.

I recently saw a post that a local smoothie shop had a new activated charcoal smoothie and said to myself, “I have to try that!” I gotta say it was good, maybe a little gritty, but good!

But why?

People use charcoal for a number of reasons:

  • overdose
  • alcohol poisoningchar2
  • teeth whitening
  • mold cleansing
  • water filtration
  • acne clearing
  • reduce cholesterol
  • help with hangovers
  • bloating and gas
  • digestive cleansing

It appears activated charcoal can have major health benefits. It works by trapping toxins and chemicals (such as the pesticides in our food, chemicals in our water, food by-products that produce gas/bloat in our bellies) in all of its tiny pores. In fact, the activated charcoal’s surface binds to most organic compounds allowing for quicker elimination before it’s absorbed by the body.

But wouldn’t that mean that it binds to beneficial substances like minerals too? Well, yea.

This stuff is super absorbent. If you were to ingest this all the time thinking that you are ‘cleansing your body’ you could be doing more harm than good. While you were eliminating some bad stuff, you are also eliminating the good stuff.  I think in the right setting of a medical professional it’s a great tool, like in alcohol poisoning. It’s a man made supplement and we at Steeped in Wellness really don’t think anyone thing can be, or is, a miracle pill.  Your body is amazing – let it do it’s thing by supporting it with fruits/vegetables and water, even charcoal filtered water!

If you are going to use it internally it’s important to know:

  • INCREASE water intake-  this stuff can really, ahem, back you up.
  • choose a food grade activated charcoal made from coconut shells or other natural source *this is not BBQ charcoal which is full of chemicals.
  • use for a short period of time

So is it worth it?

IF I was by a smoothie shop AND hungover, yea, I probably would order one.  The girls at the smoothie shop claimed people swear by it for that. But how often does that happen? Not much.

I did, however, just order deodorant with it in it- I’ll keep you posted!

Steeping in a craze,


When Enough Is Enough

Our third installment of ‘The Men of Steep” comes from a fraternity brother and friend of my husband (alright, and me too!) Heck, he even came on our Honeymoon!


Al and I at Oktoberfest (my Beermoon) Munich 2013

When I say that his transformation has been incredible, I mean it’s jaw dropping. But what I think is so important about Al’s story is that it is very relate-able. We all have that one friend we can count on for a good time, a drink, and inappropriate jokes.  When he tells you he is making a change you are more prone be like,  “Yea, yea, believe it when I see it.”  Well, we all believe it. His change was gradual, the way it’s suppose to be, and in the meantime his whole perspective changed. It’s rare to watch someone come out the other side of a weight loss and be happy to be in what he now calls “maintenance.”

Or maybe meeting the love of his life helped. It sure didn’t hurt! Together they have lost 112 pounds(!)- having an accountability partner has huge advantages.  What’s great is that they cook together and follow the same program, he will explain. At the end of the day no body can do it for you. You have to want it. And Al did. I still get a kick out of seeing him.

Let get to Al’s story. He has offered so many usable tips and some fav recipes. I know I am going to try some!

Tell us about your journey to where you are today
I’ve been at some level of overweight nearly my whole adult life.  In high school, I played sports, worked manual labor (construction and on the farm), ate whatever I wanted, and that was my last time at a weight in the “normal” range, until now.  I was about 30 lbs (210) overweight at the end of college, and over the years yo-yoed between there and as high as about 250 (70 lbs overweight).

It usually built up so gradually that it was hard to notice before it got too far.

I read many books, tried quite a few things, but for the most part didn’t find enough new good habits that would last.  Eventually I found some books that really resonated with me, as they advance the science and debunk old ideas.

Here are my favorites:
1.    Good Calories, Bad Calories by Gary Taubes
2.    The Big Fat Surprise by Natalie Teicholz
3.    Wheat Belly, by Dr. William Davis
4.    The Paleo Solution, by Robb Wolf

What changed this time?

 I had enough of hauling around those extra pounds and all the associated side effects.


August 2015

I went to the doctor for some recurring joint pain, to which he couldn’t definitively diagnose (some signs, but not all pointed to gout) or offer any help for; he instead simply addressed my health items he could measure, and prescribed medication for both high blood pressure and cholesterol.

The idea of taking medication the rest of my life didn’t sit too well with me, no matter how safe they may claim they are.

At the same time, I didn’t want to ignore those high levels and associated risk factors for disease.  Ultimately what stuck for me was a system, backed up with recipes and practical eating-out advice that really worked.  The staff over at the Medical Weight Loss Clinic provided great support, and the weekly appointments helped keep me accountable and positive. (Al and his fiance do this together.)

I’ve been at the goal weight for about 4 months.  Today I’m at 175 lbs, putting me in the ‘normal’ BMI range (the BMI is far from being a perfect scale, but it’s the most common benchmark around).  Joint pain is virtually gone.

No longer taking any medication, and both my cholesterol and blood pressure are good.   (WOW!)

I’m learning how to bring more carbs back into my diet, and find the balance of how much works for me.


January 2017

What are your food beliefs?
•    There are no essential carbohydrates.
•    Sugar substitutes are a poor choice.
•    Whole grains aren’t the magic so many sources make them sound.  A few more vitamins versus their bleached white cousins are little consolation when these complex carbs raise your insulin level and put you into fat storage mode.  Humans are poorly suited to digest such large amounts of grain.
•    Calories in do not equal calories out.  Our body’s systems are far more complex than this simplistic notion.
•    Eating fats is just fine.  (or eating fat doesn’t make you fat; fat you eat doesn’t get stored in your fat cells; fat = fuel, etc.)
•    The government is the worst source of dietary advice and standards.  All policies to date are driven by someone out for profit or fame, and data frequently manipulated to fit a narrative, while masquerading as science.
•    You can lose weight without having to starve.
•    You can lose weight while eating plenty of very good tasting things.
•    You can lose weight without exercise.

Favorite recipes:

  •        Weight Loss Clinic  Pintrest page
  •         Amazing Cheese Crust Pizza
  •         Zucchini lasagna.  I’m not positive which exact one I had used, there are many out there online.  Basically swap noodles for strips of zucchini that is sliced and baked, and use a marinara sauce that is low in sugar/carbs with no sugar added.
  •         Zucchini pasta using the Spiralizer with any meat dish.  I was skeptical at first, but it tastes very good, and is very simple.
  •         Cheddar tacos.  Make circles of approximately 6” diameter each of shredded cheddar, on a baking sheet with parchment paper.  Cook at 400°F for 8 minutes.  Hang them over anything round, like a wooden spoon, then they will cool and form the taco shell shape.  Fill with meat, salsa, etc. like a normal taco.

Eat Out Tips

  •         Read the whole menu, there probably are a few good options that require no substitutions.  Plenty of dishes out there that have just meat with vegetables.
  •         Unsweetened Ice Tea is a good sugar free drink.  Almost everywhere has it.
  •         Order a burger (or other sandwich) without the bread/bun.  It’s a pretty common thing to do these days, no one will think you’re weird for doing so.
  •         Ask if they can do substitutions if the menu doesn’t say so.  For example, you often can get broccoli or mixed vegetables instead of fries.  Or a side salad.
  •         Make the better choice, if the “best” choice isn’t an option.  Don’t let the lack of the perfect option be an excuse to give up and eat junk.
  •         If you were raised to clean your plate like I was, be aware of this behavior in yourself.  I find it hard to only eat a few of the fries or other items.  It can be easier to just say no up front.  If the only choices are fries or chips, you can always say neither.

What is lighting you up at the moment?
•    The NBA playoffs – go Bucks!
•    Random videos that YouTube suggests.  Some channels I frequently check out lately are: Numberphile, Langfocus, SciShow, The 8-Bit Guy, Mathologer, Arlo, & RonPaulLibertyReport.

What is your morning routine?
•    Feed the cats


Al even proposed with his cat!

•    Fill up my water bottle
•    Take my vitamins
•    A small breakfast – either a couple breakfast sausages or a cheese stick
•    Off to work, where the coffee is free!

Today I am grateful for…
My fiancé.  I’m so happy I finally met the right person to spend my life with.


Thank you Al!

Isn’t it incredible he got himself off his medications!?! I love that – it’s empowering. And I loved his point of making the better choice if the ‘best’ isn’t available.

What we put on our plate matters.

Something I wanted to point out is that ALL three of “The Men of Steep” believe in drinking water, vegetables, and well, that the government does not have our back. You really have to be your own advocate. People have their own genetics, intolerances, allergies, body compositions… we are all different. YOU have to be a detective and take charge of your own health.


I HAD to include this one of Al this past fall back in Munich for Oktoberbest 2016. Cheers AL!

Steeping in mind/body transformations,



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,