Morning Smoothie

Morning Smoothie

Good Morning!!  One of my favorite ways to Self-Care is by starting my nutrition off super strong each morning.  Not only must my daily smoothie be absolutely power-packed nutrionally, but it also must taste amazing.  In fact, it needs to bring me JOY!!!  I love the brightness of the Pina-Colada smoothie, and I love the rich satisfying goodness in the Cocoa-Power version.  By going back and forth between these two delicious options, I always feel like I’ve got the morning nutrition absolutely nailed.

What’s more…. my Kiddo loves it too!  His favorite is the Pina Colada, because it’s just so beachy!  These smoothies are not overwhelmingly healthy tasting, thank goodness, but the health factor is indeed through the roof.  Whatever happens from here, I know we’re solidly good to go.

Pina-Colada Probiotic Breakfast Smoothie

  • 5-6 chunks organic frozen mango
  • 3-4 chunks pineapple core 
  • 1/2 banana
  • 1/2 lemon or lime, juice
  • 1/3 avocado
  • 1/4 cup canned coconut  milk
  • 1/3 cup Gingerade Kombucha
  • gel from one large aloe leaf, scraped
  • 5,000 IU Vitamin D drops
  • 1 scoop Amare GBX Protein – Vanilla
  • 1 scoop Amare Mentagenics sugarfree
  • water as needed
  • greens as space allows
  • zest of orange if time allows, some fresh squeezed orange juice if I feel like it, for added brightness
Dark Chocolate Probiotic Breakfast Smoothie

  • 1/2 date, soaked in the smoothie liquid if possible
  • 1/2 frozen banana
  • 1/2 avocado
  • 1/4 cup canned coconut  milk
  • 1/4 cup Gingerade Kombucha
  • gel from one large aloe leaf, scraped
  • 5,000 IU Vitamin D drops
  • 1 scoop Amare GBX Protein – Chocolate
  • 1 scoop Amare Mentagenics sugarfree
  • water as needed
  • greens as space allows
  • a few slices cucumber if feel like it
I make the smoothie in my little bullet blender so that I never make too much.  I make one smoothie at a time, so each smoothie drinker gets their smoothie exactly to their liking.  For example, mine has more greens in it than my kiddo’s.  If I make a big smoothie in the VitaMix, I often make too much and end up drinking more like one and a half smoothies, which I really don’t need to run efficiently.  Once I drink smoothie, I try not to snack endlessly afterwards.  I keep “clean lines” between my meals so my body has a chance to digest, then rest & restore.  I feel best when I only eat at mealtimes when I am legitimately hungry, not just bored or procrasti-eating.

RESOURCES ~ where to get the supplies

Vitamin D:  your local health food store.  For adults 5,000 IU is recommended daily as a supplement during the winter months, starting in September and lasting through April.  3,000 is what I use for Kiddo.  Or Buy on Amazon here

AMARE Health Products:  I have been ordering smoothie supplies & probiotics from Amare since July of 2018 and it’s been a huge game-changer for me.  They are known for the gut-mind-health connection and I love the morning smoothie powder more than any I have tried… and that is a LOT.  I also love starting my day with a scoop of sugar-free probiotics right in my smoothie, they call this product Mentabiotics.  I take their Probiotics also and having tried MANY, these are – to me – by far the best.  You can order through my link here which is another way to support my mission of sharing all that I have learned so far on my own perfect path to wellness.

Happy Smoothie making!

The Secret Ingredient in LIFT Balm

The Secret Ingredient in LIFT Balm

Momentum has been building with Yellow Heart Sisters and I am often in my workshop mixing up magic.  I always light a candle when I begin a batch of production, and most times I remember to slow down enough to invite my Angels to assist me.  I have noticed a difference in the feel of my products when I make them with loving intention than when I make them while multi-tasking or under stress.

It just occurred to me why there have been so many orders for LIFT Balm lately!  It is January!  I created LIFT Balm at precisely this time of year, two Januarys ago, when dry skin takes on a whole new meaning in Wisconsin.  LIFT Balm arrived having all the richness of feel and bright warmth of scent that we crave this time of year…   Mmmm, don’t you just love when things make sense.  #momentofclarity

I’d like to share a little story from today… about my batch of LIFT Balm…

I lit my candle and melted each ingredient in order from hardest to softest; beeswax and cocoa butter to apricot kernel and rosehip seed oil, each one is given time to melt.  Last, I swirl in the essential oils; lavender, rose, orange, vanilla, frankincense. 

I smell it, it smells good; I feel it, rub some on my face; feels good.  It’s not quite perfect though, not overwhelming me with both unnamed nostalgia and sensory bliss, not getting tingly chills all over, so something isn’t finished here…. these are the feelings I go for before a batch is poured.  I reach for my crystal pendulum and swing it over the commercial double-boiler that gently warms my product.  It swings left, counter clockwise indicating a “no” as in “not finished.”  Not Angel-approved.

So I go back and test all the ingredients one by one, pendulum testing each in turn, asking if this is what is needed to perfect the batch.  Each offers a clear “No.”  It is none of them!   In the moment that feels like a problem, so I test a handful of other oils…. Rose Geranium, Sandalwood, Clary Sage.  All no’s. 

Then I remember Kung Fu Panda.  When his dad, the soup maker, finally tells him the secret ingredient of his special soup…. There is no secret ingredient, the secret ingredient is YOU!

So I put my hands over the warm golden liquid and asked for the energy of Unconditional Love to be infused in this batch of LIFT Balm, and that all who use it feel connected to the great web of divine oneness.  I sang prayers I learned in Kundalini Yoga and burned some palo santo, a sacred wood, and blew the smoke over the cooling oil.  Basically I invited Great Spirit to bless this batch, then tested it again, and sure enough ~ approved.

I have come to believe that the products are special because they have a certain energy within them.  In order for this energy to be felt, I do some things while making the products that may enhance the “good juju” of the finished jars o’ love.  Now you know, the secret ingredient is Love.

Yellow Heart Partner

Yellow Heart Partner

Letting go creates space for miracles.

This spring I received the incredible blessing of a Partner in Yellow Heart Sisters!

Meet Mary Beth Rezek.  Wise woman, massage therapist, yoga teacher, certified aromatherapist, wife, mother, step-mother, bee-keeper, teacher. Marybeth leads womens circles, kirtan circles, is certified in reiki, crystal-healing, and singing bowl vibrational sound therapy.  Seriously, there’s not much this amazing woman hasn’t done.

She is deeply committed to the highest good for her self, family, and community.  If you live in this area, you probably already know, Mary Beth Rezek is widely accomplished and has touched the lives of many.

So it was my blessed good fortune when Mary Beth mentioned last winter her desire to co-create a product together.  I instantly knew that we would create a Beauty Serum together, and the process that unfolded was both natural and beautiful.  The resulting product, now available, is everything I ever dreamed it could be and more.  It really is that special.

Her massage therapy offering is called Profoundly Peaceful Massage and serves the community out of Pathways of Light Wellness Center in Delafield.

Mary Beth’s official title will be “Partner in Potions,” as her favorite love is utilizing her aromatherapy certification and mixing magical goodness for all of us to enjoy.  We are so lucky to have Mary Beth in our community, and now in Yellow Heart Sisters!  I feel very blessed and know that together we can do so much more than one alone.

Blessings on our journey, Mary Beth, and Yellow Heart Sisters everywhere!

Wash Less Live More

Wash Less Live More


When I was a teenager, I spent my summers in Alaska. My Uncle Johnny is a fisherman and my Aunt Carri owns a bakery, and together the two of them gave me a home and a world of adventure to return to every summer. Sometimes I went with a cousin, a sister, or a friend, and sometimes I was solo, but always Uncle Johnny challenged us to a competition of who could go the longest without showering.
I now see that this was his clever way of both trying to get us to use less water and also trying to break us of our nasty habits of daily showering, blow-drying, and styling. Afterall, we were in Alaska, and the habits of the lower 48 simply did not apply, try as we may to hold onto our teenagerish ways.
I’ll never forget my little cousin Maya who was maybe 5 at the time coming upon me while blow-drying one day and the look of total confusion that spread across her face, and her words,

“Now WHAT is the point of that??”

Today we read articles that have created awareness to things like EMF radiation from blow-dryers and I wish I’d heeded Uncle Johnny’s advice more often. But alas, grateful that he tried.

Anyway, I was terrible at the no-shower contest because my thin, fine, blond hair gets fully greasy on day one. I did not have a bandana, a baseball cap, or the gift of dry shampoo. In fact, I wouldn’t turn out to discover the gift of dry shampoo until I was 36. Such a pity, because it’s been such a game-changer.

I suffered with slicked-back, grease-ball downright dirty hair on non-shower days, and ran to the shampoo bottle every morning I could manage it my entire life. Then, spent an hour in the bathroom getting gorgeous before school and later work, EVERY morning of my life.

My cousin Jenny was the first one to share the concept with me, and even then I was slow to catch on. Why are we so thick and stuck in our beliefs?? Now that I work in self-care, I spend a lot of time talking to people about their self-care habits, and even more time listening to their stories. It is amazing how often I hear someone say to me, “I can’t ________.” And, “I have to_________.” These beliefs are absolutes for us, and they definitely were for me about my hair… “I have to wash my hair everyday.” And “I can’t go out in public without washed and blow-dried hair.”

I guess that’s why it took 36 years for me to awaken to another way! Our beliefs are soooo strong and resistance reigns…

Interestingly, Dry Shampoo comes in many variations, including some sprays and aerosols that are not at all natural. But once I got the concept, I soon was googling DIY recipes and found the answers to be very straight-forward. This was definitely a product I could make myself.

All the recipes were basically a combination of cornstarch, arrowroot powder, and kaolin clay. Many recipes suggested just cornstarch or just arrowroot, but I like the number three and came up with my favorite blend, plus a few drops of rose geranium, which I once read nurtures feelings of hope and gratitude. Rooted in truth or not, it has become truth for me, which feels like the same thing.

Thus began my HAIR JOURNEY.

Taking a hair journey is to say to oneself, I allow my hair, scalp and head to heal from all the abuse I’ve done to it over the years! I set the intention to tune into the wisdom of my hair, and treat it as more than just a non-living accessory on top of my head. The many, many box dyes, the perms as kid (what were they thinking!?) and all the product and styling, heat and drying… it’s a wonder the hair was healthy at all!

Allowing the hair to heal is a process of rediscovering what your hair feels like with less of that stuff.

Of allowing the natural oils to sit on your scalp and nourish your hair.

Of making peace with those natural oils and finding a new way to work with them.

So I began skipping the shower every other day and sprinkling dry shampoo at the roots of my hair to absorb the excess oils on the non-shower day.

At first it felt pretty uncomfortable.

It took a couple months of getting used to, then I noticed something – I was beginning to LOVE the in-between day. With dry shampoo, my hair feels fuller, has more volume at the roots, doesn’t feel dry, limp, greasy, OR flat.

Having brought awareness to my Hair Journey, I uncovered layers of feelings and beliefs woven into my fabric about my hair…. thoughts like “I have bad hair.” Basically all range of beliefs about how my hair was not good enough.

As I unraveled these thoughts, first with awareness, then with love, I began to heal the many things I had told myself that I no longer needed to hold onto. This process takes a good long time, and a year of bandana-wearing for me, as I was also growing my hair out for the first time after 10 years of a pixie cut, largely the result of having believed this “bad-hair” myth.

So many beliefs we hold about ourselves come unraveled when we begin a self-care journey.

Right now I am on day 4. I normally go every other day, but sometimes I look in the mirror and think wow, that’s good hair, no shower needed, and I wash my armpits, apply oil to my skin, and start my day in the ministry of Love.

The Playground of Life

The Playground of Life

I grew up in suburban Milwaukee in the town of Wauwatosa, and my first playground was my house, then my neighborhood, then my school, then my town.  These were the places that I discovered, enjoyed, and in ever-expanding circles came to master in my own way.

Some kids are the kind of kids who want to stay babies forever.  My own son resists each birthday a little bit, saying he loves being “5”, “6” or “7” (he’s now 9 and loves it) and doesn’t want to grow up.  He realizes all the responsibilities that come with each passing year and loves being taken care of, having things done for him.

I was the opposite.  I was the kind of kid chomping at the bit to grow up, to take on bigger and bigger roles at school, and in life.  I got my first real job at 14, bussing tables in our towns fanciest restaurant, and I felt so grown up.  I thrived on excitement, chasing goals, and the constant push for bigger, better, more, and action.

When I was in grade school, I longed for middle school.  When I was in middle school, I soon longed for high school.  When I was in high school I simply could not WAIT for the excitement of College, which I thought was the end-all be-all of all things achievable, because in college you are FREE to do life however you want to, with no one telling you what to do.

Eventually, the whole world became my playground and now it’s the Universe too.  Now I realize I am both Student and Teacher in the great Divine Schoolhouse of Life.  What fun!