emotional wellness | yoga

Energetic Frequency: Protect & Nourish

By on August 8, 2020

A few weeks ago, my husband and I went on a nature walk to learn about medicinal plants that are local to our area. It was fascinating to learn how we can use certain plants for food, for healing, and even for shelter. The first thought the naturalist and guide touched on was the energetic frequency of plants. How they are communicating and living on a much deeper level than we can see with our naked eye.

Energetic Frequency

What is the nature of energetic frequency? It is a measurable rate of electrical energy flow that is constant between two points.

As humans we have an energetic field that surrounds us– it extends about 2-3 feet around us and the typical frequency of the human body is 62-68 MHz. Our brains, during daytime hours, are running around 72-78 MHz. 

Everything has a frequency, although there are different types of frequencies. Most electronics in our homes run around 60 MHz. Frequencies are incoherent, coherent, chaotic, harmonic, direct current (DC) or alternating current (AC). Electronics and items that are manmade have an AC current which is chaotic. Humans, plants and other items found in the natural world are DC and harmonic.

When the frequency of our body dips, we become candidates for illnesses– the immune function is suppressed.

Facts about Frequency

  1. When the right and left lobes of the brain vary more than 3 MHz, a headache sets in. When they vary more than 10 Hz, that causes a migraine.
  2. A cold sets in at 58 MHz, flu at 57 MHz, candida at 55 MHz, Epstein Barr at 52, cancer 42.
  3. It has been measured that holding a cup of coffee can drop the body down to 58 and it takes about 3 days to get the frequency back to normal on its own. 

Things that negatively impact body frequency:

  1. Processed/canned foods= 0 MHz.
  2. Negative emotions/thoughts/words.
  3. The company you keep.
  4. Toxins/environmental disturbances.

Fun facts:

  1. Fresh food and herbs have a frequency of around 15 MHz.
  2. Essential Oils can have frequencies anywhere from 52-320 MHz.
  3. Applying an oil can change your frequency in 21 seconds.

I want to talk about the quality of our thoughts and what we surround ourselves with. We can think anywhere from 12,000-60,000 thoughts per day. 98% of those thoughts are often repetitive, and those repetitive thoughts are what establishes our beliefs. Out of those 98%, repetitive thoughts, something like 80% are negative for the average person. 

Negative thoughts carry low frequencies. I’m sure you’ve had days that feel light, happy and at ease. When your frequency is low you may feel dark, confused, or heavy. The quicker you can recover your “vibe” to optimal, the healthier you will be. Blame is an emotional state that has an incredibly low frequency– forgiveness has a much higher frequency.

It is important to keep your physical body healthy by eating foods full of good vitamins/minerals and life supporting frequencies. The company you keep is also vital. The 5 people you spend the most time with should be high frequency, positive folks, and music and media can also affect frequencies.

Protecting your Vibe

Ways to support healthy energetic frequencies:

  1. Get outside (without your phone).
  2. Eat high vibe food. Fresh produce (local if possible), pure water, avoid alcohol, and chemical additives.
  3. Practice gratitude– here’s a blog post I wrote about how to foster gratitude.
  4. Check your relationships and make sure you keep good company.
  5. Use essential oils. Oils won’t necessarily prevent your frequency from dropping, however it will help reestablish optimal frequencies very quickly. You can apply and your frequency will rebound in 21 seconds! Naturally, it takes around 3 days!
  6. Make your environment beautiful. Make a space at your desk that you enjoy, keep your home serene, reduce clutter, use color.
  7. Think positive thoughts. 
  8. Meditate/Breathwork. These practices calm the mind and nervous system, reduce stress and allow you to be grounded in the present.

So, the next time you start to feel low, or maybe begin to feel sick take a moment and think about the energy you are emitting and the energy you are accepting.

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women's health

How to Support and Maintain Breast Health

By on July 31, 2020

Today I was going through my notes and stumbled on a topic that I haven’t addressed on this blog. I really enjoy this information and think it is very important. I talk so much about toxic exposure and one area we often neglect in cleansing and care is our breasts. This post is to share a few simple ways to maintain breast health.

The Importance of Lymphatic Flow and Breast Health

Breasts are made up primarily of fat and lymph tissue. Lymphatic tissue is the natural waste and toxin removal system. Lymph does not pump though, so it is our job to encourage the flow. Unfortunately, we wear tight, underwire bras and use antiperspirants that impede the flow. This is something we accept and do from the onset of puberty and often daily throughout our lives.

Have you ever removed your bra at the end of the evening and had indentations from your underwire? Here’s a little bit about the anatomy of the breast. We have neurolymphatic points under our breasts. On the right side is one for the gallbladder and liver and the left for the stomach. Wearing a metal, covered in plastic, wire on top of those points can really interfere with their natural processes.

Commercial antiperspirant/deodorants are also damaging to our lymph system and quite the norm in our society. Antiperspirants are formulated with known carcinogens and neurotoxins such as aluminum, phthalates, propylene glycol, parabens, and formaldehyde.

Supporting Lymph Drainage

So instead of wearing constrictive, underwire bras, opt to be braless as often as possible and purchase bras that are wire free, soft, and non-constrictive. There are a ton of options these days, even for well-endowed women like myself.

Another great, simple thing to do is a lymph massage. I do this in the shower and lather up (with non-toxic soap) and massage the breast from nipple to armpit and armpit to elbow. The lymph tissue is encouraged to drain out of the armpit area and away from the chest. I do the same thing again at the top of the breast from the nipple to collarbone.

A powerful detox technique is called pfluffing. Pronounced like fluffing, and is simple and quite effective. The video explains and demonstrates it very well. Correcting posture is also a great way to encourage lymph drainage. We often round our shoulders forward and our armpits lose their natural hollowing shape.

There are several yoga poses that will support breast health. I will often practice holding my arms overhead, allowing my shoulders to settle into their sockets, and hollow my armpits by rolling my shoulders forward. The hollowing shape is very obvious in a mirror.

Early Detection

About 15 years ago, in my early 20’s I found a large lump. I was still breastfeeding my oldest son at the time and had some inconclusive results via ultrasound. Immediately the specialist wanted to remove and biopsy and I looked for alternative opinions.

Breast thermography was recommended to me, and I have chosen it over mammography as my method for early detection. It is the right call for me. The benefits are that thermography non-invasive, and radiation free. The link explains the hows and whys nicely.

DIY Recipes to Support and Maintain Breast Health

Many women have trouble finding a natural deodorant that does the trick. There are a lot of alternatives and I have found the few that are effective for many people. If you are having trouble finding a natural version that stops the odor, an armpit detox may be for you.

An armpit detox removes the chemical buildup from antiperspirant use, can reduce perspiration, and neutralize natural odor. Detoxing the heavy metals and other chemicals is important to maintain breast health.

DIY Arm Pit Detox

1 Tbs. Betonite Clay

1 tsp. Apple Cider Vinegar

1-2 tsp. water

Mix together, apply to armpits, allow to dry then wash off in shower.

Another effective way to detox armpits is to use one of the Young Living deodorants applied at night all along the lymph areas at night before bed.

Also, adding the supplement Multigreens can majorly neutralize odors. It supports the body’s alkalinity which reduced body odor.

DIY Deodorant

Ingredients:

6 Tbs. Arrowroot Powder

3 Tbs. Shea Butter

2 Tbs. Coconut Oil

1 Tbs. Baking Soda

2 Tbs. Bentonite Clay

10 drops essential oil of your choice ( I use Cedarwood and Lavender) (where to buy)

In the bowl of a stand mixer, whip the shea butter and coconut oil. Slowly add in essential oils.

In a separate bowl, mix together dry ingredients. Add the dry ingredients to the whipped ingredients in 1/3rds until incorporated. The mixture will look like a dough. Roll into a ball and store in a small mason jar.

Some people really enjoy just a coconut oil and baking soda mixture, however I am really sensitive to this combination and need the other ingredients.

This serum recipe is fantastic and contains a lot of essential oils to support and maintain breast health. I apply after my shower focusing on the areas stimulate during my shower massage.

Breast Supporting Serum

Empty 15 ml essential oil bottle or 4 oz mason jar

Fill about halfway with carrier oil of choice (I use Young Living V6 or Cel-Lite Magic Massage Oil)

10 drops Frankincense

10 drops Cypress

10 drops Orange

10 drops Ylang Ylang

10 drops Grapefruit

Mix together and apply a few drops after shower to support lymph drainage and breast health.

These are the tips and tricks I have found over the years to keep the girls healthy and happy, lol. If you have not started using essential oils, understand how to get 24% off.

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emotional wellness

Using Breath to De-stress

By on July 4, 2020

This week, I started a 21-day self-care challenge in my Facebook group. One of the challenges this week was to stop 3 times a day to take 5 deep breaths. Life begins with our first breath and ends at our last. Breathing is a fairly unconscious action. It is often taken for granted until our breathing is impaired.

Mind/body connection

Every system in our body relies on oxygen. Physically oxygen moves to our bloodstream via the lungs. Anxiety or stress causes a racing mind and breathing to be short, rapid, and shallow. Every thought is linked to a breath.

Thinking one thing while your body is doing another is an example of “dis-integration”. Meaning, not living in the present moment or in unity. An easy way to start living in the present is by improving the quality of your breathing.

Mindfully taking slow, steady, gentle, and deep breaths will calm and relax your mind, reduce tension and anxiety, and improve concentration. Breathwork is a way to control emotions and fears, the mind will be less agitated so we can work and communicate from balanced thoughts.

Long slow deep breaths fill the lower spaces of the lungs. Most of us only use 1/3 of our lung capacity, so as breath quality improves carbon dioxide and impurities will begin to detox.

Checking in with myself

My breath is how I check in on myself to check on my emotional state. I used to feel anxious and shaky nearly all of the time, so learning how much power is in the breath was a game-changer. I can release anxiety or emotional discord relatively quickly when I tune in to my breathing quality.

On days where I’m having difficulty slowing breath or my mind, I can add an essential oil or a mantra to my practice to find balance much quicker. I know we are living in stressful times and I want to share all that I know for staying calm.

Recently I started a new Facebook group, the intention is to create a positive community of support for moms. I will share tips to stay uplifted, find time for self-care, family balance, and more as the community evolves. Please feel free to send me a join request if this feels like something you would benefit from.

When the breath wanders, the mind also is unsteady‚ĶHatha Yoga Pradipika

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marriage

7 Tips for Keeping Marriage Strong with Kids

By on March 4, 2020

Here we are– moving toward our 5th year of togetherness and 4th year of marriage. I think this is considered out of the honeymoon phase.

Life can be stressful. We just had “one of those weeks”. I was in a car accident, our fridge quit working, another round of viruses hit the house– ya know, the particulars of raising a young family. This has all the potential for marital stresses and squabbles. Yes, we may have had a few moments of friction. The key is rebounding out of it and uplifting to a place where we can come together and communicate out of love, not frustration.

Gus and I came into our relationship at a later phase in life. We both have done a lot (and still do) a lot of personal growth/development and have pretty clear ideas of what we value, what our goals are, and what we want out of our last half of life.

I am going to share 7 tips that we do to stay harmonious as we raise our family and do life together. In no way are we perfect, and of course we still have squabbles. However, we have a pretty clear understanding of the steps we need to take to stay close as parents and lovers.

  1. Watch our moods. Attitude is everything. This is a huge piece of our family puzzle. We have found that if one person has a snarky attitude it spirals thorough the whole family. Even the baby will pick up on a bad attitude and be affected. There’s nothing worse than the whole family in meltdown mode, so one of our key phrases is “attitude is everything” and that is a reminder to uplift out of any kind of moody funk. This is when practicing self-care is important. A walk, a yoga class, a quick nap, a bath– just do something to release the negativity.
  2. Communicate, communicate, communicate. We work not to stew, which ends up being a bigger emotional storm than is necessary. We work to identify our feelings and communicate without blame. Gus is naturally a gentle communicator, and I am naturally aggressive. With this one, I have learned (am learning) to follow his lead and speak to him the way he speaks to me. Another tool I’ve used for communication is the book What We Say Matters by Judith Hanson Lassater and her husband Ike Lassater.
  3. Listen to hear, not respond. Being an active listener, truly hearing and knowing what the other means before responding. This requires asking questions, fully knowing what is meant without defensiveness. Being humble, apologizing if necessary and truly understanding what is being said. For me, this means quieting my brain (I usually have responses reeling before his sentences are complete), not taking everything personally (it is about HIM, not ME), and not immediately going for solutions. Often, being heard IS the solution.
  4. Being on the same page. This is important no matter what the issues are. We communicate, we plan, and we work to stay a united front. We come first, and the kids are second. In no way does that mean our kids are neglected it just means that we take care of ourselves, one another so that our tanks are full for the kids. Plus, long after the kids are grown and gone, we will still be together in a relationship.
  5. Speak each other’s love language. This one is very helpful. My husband likes affirmations and acts of service, so I am mindful to offer myself to him in his ways rather than in the manner I prefer.
  6. Make time for closeness, touch, and connectedness. This resolves so much in our relationship. Sometimes we get snippy with one another all we need is a cuddle. Having a sitter and going out on weekly date-nights isn’t always accessible for us (3 kids, no family in town, etc) so we make the most of the time we have. The 2 hours after the kids go to bed is “our time” and what keeps us sane I feel. We also love naptimes and take that time to connect on the days we are both home, and we’ve even been known to escape to the grocery store together for some time to connect.
  7. Appreciation. Expressing gratitude for each other helps us keep our mindset positive. If I notice I’m feeling resentment or underappreciated, I will come up with 3 things I genuinely appreciate about Gus and share them with him. This changes the tone and immediately releases any sort of resentment I feel because it really isn’t warranted. No one is the martyr and is “doing it all”, we are a team and have very different roles throughout the day.

I hope you found value in what I shared today. I love comments and questions, so feel free to reach out to me at any time. You can follow me on IG @integratedmama, or on Facebook.

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postpartum | women's health | yoga

Tips for Making Exercise Accessible and Enjoyable with Kids

By on February 3, 2020

Here it is February. You know the year will fly by. How many New Year’s Resolutions or Intentions are already misplaced or lost? Has the motivation waned?

My life certainly ebbs and flows. I have good spurts, and not so healthy spurts. Having Mira added another layer of crazy to our family as I’ve posted about before. Our sleep has changed, our work life has changed, my oldest is homeschooling, so I have had to do a lot of adjusting and adapting to maintain a healthy lifestyle. Diet and exercise are always my “priorities”, however, they are sometimes the easiest to let go of when sometimes it feels as if every other piece of life is filled to the brim.

I am moving into my 9th month postpartum and historically this is when my life starts to balance out. The baby is mobile, she is sleeping better, and I feel more spaciousness. I remember this happening with my boys too. I think the change is because we are moving out of survival mode and adjusting to our new normal.

During this time, I have been able to find my love for physical activity. I truly like *certain* exercises (and if I don’t like it, I won’t sustain it) but I have a limited time in my day to get-it-done. I have decided that this season of my life isn’t for gym or studio classes. I have a wealth of knowledge, I have accessibility to gym equipment, my husband and I are yoga instructors, so I have the tools.

Making Time for Exercise

  1. Walk/Jog— This is my go-to exercise. For me this is the ultimate multi-tasking way to get my exercise in. I put my little kids in the stroller, strap them in, they get some sun and fresh air and I get my workout in. My oldest sometimes will go with me, so he gets time to chat/exercise too and we can end at the playground and let the kids burn off some of their steam. If the oldest isn’t with me, I can listen to a podcast or something inspirational to get personal development in my day. The only downside is weather. Luckily, I live in Florida so our weather is generally always manageable. If its cold, we just bundle up and go anyway.
  2. Yoga— I love yoga, it is always my default for strength, stability, calming, grounding– just about anything can be accessible in a yoga class. Self-motivation isn’t always my strong suit. So, how I am doing it now is by subscribing to Yoga International and doing a yoga class on my device. I have been using the time after I drop Ezra off at preschool to do a 30-45 minute class. At nap time or after the kids go to bed is also a good time. I like my YI subscription because I can set goals and pick what kind of classes I want to take. It is virtual accountability for me. Sometimes I will take a “live class” taught by my husband. He will run through a sequence with me and target certain areas of discomfort on. It is always nice to have him lead me through a class and provide adjustments if necessary.
  3. Family Hiking– One of our family New Year’s goals was to go outside and hike, enjoy nature one day of the weekend. We’ve been good over these several weeks taking family hikes. It’s great to go first thing in the morning after breakfast and spend a couple of hours outside. It gives us time to connect as a family, exercise, and the kids are exhausted after we get home so it promotes a very nice afternoon nap!

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