Your Healthy Being by Stephanie
So I turned 44 last week. Yes, I know!!! I started my birth-day with a Bikram yoga class to release all the toxins and nourish my body, mind and spirit. Been practicing Bikram for 10 years and still love it. It's not for everybody. It is for this body. Know thyself!
Having said this, perhaps one of the best gifts I received that day was after yoga when someone guessed my age. 22. What!!! Heck yes!!! I feel it. I think I look pretty close to it too. At least that's what my mom still tells me (pictured below with me on left, mom center, and "older" sis on right).
Today I write to inspire you to take a real honest look at your health. You know why, right? Without health, we don't have much. Good health is the foundation for well being in all other areas of life. I often say health is the greatest wealth. I don't want to preach. I want to teach what I have learned cause that's why I am here. And I want to make it easier for you. I like simple. I like practical.
On that note...in the most recent podcast episode I speak about how the 4 foundations of health: nutrition, movement, stress management, and rest impact our energy and how we feel.
I share practical tips to help you move from sick/stuck/surviving to thriving.
By making small changes consistently over time you can achieve optimal health.
Making health a priority will impact and improve all areas of your life.
Your body is your vehicle to enjoy life. Take care of it! Let's go :)
Listen to Podcast Here.
Feel Amazing by Stephanie
"Life is short...live it well."
What is one thing you can do today to feel amazing, inside and out?
Connect in person with a loved one?
Disconnect from your device for an hour?
Pamper yourself with a facial?
Nourish yourself with a good quality meal?
Get more rest?
Get more activity?
When our energy is sluggish, it's a sign to pay attention. And speaking of paying attention...
As many of you know, when we opened the Sanctuary 8 years ago, I was offering nutritional coaching. Then I stopped because I felt it wasn't about the food, per se. I wanted to go deeper into the mental/emotional reasons why we struggle with food. Hence the shamanic work and other adventures I have taken to learn how best to support people.
Today I am excited to share I will be bringing nutrition back into the conversation -- in combination with the energy and meditative aspects. Personally I feel amazing and nutrition is a huge part of it. Yay! So.
We will kick off with a FUN 30 day health challenge.
More details coming. If you want in, please email me here.
Power Packed with nutrients to keep you healthy & satisfied!
This smoothie is vegan and gluten free.
Prep Time: 5-10 Minutes
• 2 cups loosely packed
kale or spinach
• 1 green apple
• 2 frozen bananas
• 1 cup almond milk
1. Wash greens and apple.
2. Core apple and cut into quarters.
3. Blend greens, apple, bananas, and milk on high until creamy,
adding more almond milk if needed.
SPROUT AND BERRY SALAD WITH ZESTY LIME VINAIGRETTE
Vegan & Gluten-Free
Prep Time: 15 Minutes
Yield: Serves 4-6
• 12 oz sprouts of choice • 1 cup blueberries • 1 cup raspberries • 1 avocado • 3 tbsp hemp seeds
• 1/4 cup extra-virgin olive oil • Juice of 3 limes • Zest of 3 limes • Sea salt, to taste • Black pepper, to taste
1. Rinse and pat sprouts, blueberries, and raspberries dry.
2. Add to large mixing bowl.
3. Halve and score avocado into small cubes. Add to bowl.
4. Sprinkle sea salt and black pepper.
5. Add hemp seeds.
6. In a separate bowl, whisk together extra-virgin olive oil, lime juice, lime zest, sea salt, and black pepper.
7. Pour over mixture and toss well.
Yummy, Healthy, Indulgent, Energizing Creation from Stephanie's Kitchen.
Gluten Free Energy Bars
Mix these dry ingredients in a large bowl:
2 cups gluten free oats
1/4 cup chia seeds
1/2 cup raisins
1/2 cup chocolate chips*
1/4 cup cacao powder
dash cinnamon - dry mix
*more if you wish
Add these wet ingredients to a pot and warm them up on stove until wet/sticky:
1 cup peanut butter (I use creamy, salted)
1/4 cup honey
*more if you wish
Add wet mixture to dry.
Mix well. Add water if needed.
Press mixture into 14"x9" pyrex dish,
Freeze 2 hours before cutting.
Store in fridge 5-7 days.
Makes about...24 depending on how big you cut them.
Healthy 7 Day Cleanse
Last week Stephanie shared her 15 year journey with optimal nutrition.
Post Thanksgiving the journey continues with this 7 day healthy cleanse.
It's affordable and includes products, a how to guide & shopping list too!
Feel better in one week, guaranteed.
Questions? Email Stephanie Here.
Our commitment to helping people improve their total health
is embodied in our Mission:
To provide sanctuary for body, mind and spirit.
It's possible to feel healthier every day!!!
Three Ways To Participate:
1. Be Well Package
Sometimes the best thing we can "do" is make time to relax and enjoy. With our Be Well package, enjoy a 45 Minute Wellness Massage & 45 Minute Wellness Facial $170 ($15 savings). Book Now.
2. Empowered Live Program
Meditation & Energy Healing Series with Stephanie, Starts Tuesday, 11/27. Tools to help you thrive. Learn More.
3. Optimal Nutrition
How do you want to feel? 15 Years of practice does pay off. Learn More.
"In nature, there are neither rewards nor punishments;
there are consequences." -Robert Greene Ingersoll
Be Well: Optimal Nutrition with Stephanie
Celebrating 15 years with optimal nutrition!
See my before (2003) and after (2018) pictures below :)
When it comes to the vitamins and wellness products I've been using for 15 years now, often people ask me where to start. Likely it won't be with the exact products I am using. It's a science and I have fined tuned it over the years.
Using the marathon example...
Let's say you want to run a marathon yet have not ever ran for more than 5 minutes. Doesn't it make sense that your training program would not be the as someone running marathons for 15 years?
Your program would be designed for someone starting out...
Similarly to someone who has been running marathons for 15 years, I would not tell someone to take the exact products I am taking! That wouldn't be fair or make sense. And you probably would be upset with me!!
What I do suggest for people looking to start (or re-start) on an optimal nutrition regimen is one of these 3 options:
Good - Essentials Plan - Supports Your Basic Nutritional Needs
Better - Vitalizing Plan - Get Healthier and More Energized
Best - Life Plan - Feel amazing with the best, most comprehensive nutritional system.
Questions? Email Me Here.
Once your foundation is set, check out the Healthy 7 Day Cleanse.
The 3 reasons why I (Stephanie) love this smoothie:
1. Power Packed Nutrition in the Protein- whether you are using it post work-out, as a meal, or as a hearty snack - this protein contains high quality ingredients (I accept nothing less) and it's loaded with protein, low in fat and low carb (low glycemic) and gluten free. Think long, lean, nourished muscles.
2. Easy To Make & Delicious- Enough said.
3. Makes my boyfriend (therefore me) really happy. Same as #2.
-2-3 Scoops Shaklee* Performance Build 100% Grass Fed Whey Protein, Vanilla (they have chocolate too)
-1 cup Cocoa Almond Cashew Beverage from Trader Joe (or milk of choice....)
-1 Tbsp nut butter
-Dash coconut flakes and/ or cacao nibs
Feel free to add 1/2 banana or handful of berries. It will increase sugar yet the protein and nut milk will balance out the glycemic load. I have hypoglycemia and it doesn't trigger me.
Add everything to bullet or blender and enjoy!
*Note: I have been using Shaklee products for 15 years and happily endorse and distribute them. Questions? Ask Me.
Nourishment For Body Mind Spirit
We've heard it said we teach/offer/share what we most need to learn.
It's no coincidence that here at the Sanctuary
Our Purpose is to guide and support one another further along on their personal journey.
Our Mission is to provide the space for all beings to thrive.
Why? Because all of us on Team BWS need it too. By serving others, we help ourselves in the process. Magical blessing.
The services, workshops, writing, recipes...opportunities we offer are to help you nourish - and in the process connect with- body mind spirit.
Body offerings include: massage, facials, energy healing and the occasional yummy recipe from Steph's kitchen like this protein smoothie here.
Mind offerings include meditation and yes, yoga therapy.
Spirit offerings include all of the above...plus events like the Love Meditation happening next week.
What will you choose? Whatever you decide, choose YOU.