READING TO EMPOWER THE HEALTHY STYLISH & BEAUTIFUL YOU
The New York Times published an article titled “Mind May Trump DNA in Exercise and Eating Habits,” which highlighted a study showing that when patients are told they have “a low capacity for exercise or a tendency to overeat, their bodies start to respond accordingly.”
For me, meditation is not sitting on a cushion detaching from the world. More often than not, I use meditation for myself and my clients to create greater health, weight loss, piece of mind, and healing. Using your mind to help your body heal or perform well is complementary to all other efforts with no negative side effects.
Try this meditation for the next 30 days: as you drift off to sleep repeat in your mind, “I am in perfect health.” Both scientific and anecdotal evidence suggests that this type of meditation works as well as some medications with no negative side effects and zero cost. Used with other treatments, exercise, and clean eating is a winning combination.
with love + light,
Meditation sometimes feels like eating your greens. You know you should do it, you will feel great for doing it, but other things on you plate are calling you.
Meditation doesn’t have to be a commitment. You don’t need special equipment or a lot of time. It is in essence sitting and being with yourself. If you can control your breath or visualize during the time with yourself, great, but otherwise you are still doing it.
One great meditation for you to do alone or with kids and family is the wet noodle meditation.
Wet Noodle Meditation
To learn more about meditation, take a private training class, explore the jolie blog, and follow us on Facebook and Instagram.
with love + light,
Jolie is dedicating 2019 to focus on extraordinary health, wellness and beauty.
This year one of my goals is to detox my beauty and body care routine. Your skin is your largest organ and absorbs 60% of what you put on it. A healthy diet is super important, but I do not want to sabotage myself in using less good skin care.
Here are my favorite finds so far:
Erbaviva Jasmine and Grapefruit Deodorant: it is awesome!!! I put it on after my evening shower, then again in the morning pre workout. I can workout, sweat, and run to the market if I need to before showering post workout - no stink. Most importantly, it doesn’t irritate your armpit. Erbaviva is great for sensitive skin as their specialty is baby and mama products. You can order on Amazon or through their website.
SKIN. The only moisturizing oil you need for your body. You can also use it sparingly on your hair and face. Skin contains powerful botanticals that help cell regeneration, elasticity, and firmness. The lightweight oil soaks into your skin, not transferring to you clothing and smells delicious. The scent, however, is light enough to not compete with your perfume. You can order the Pomona SKIN from jolie here.
Maya Chai Highlighter of the Day. You want glow + nourishment? It gives it in an awesome lightweight product that you can use on its own or blend with your foundation. The Highlighter contains broccoli seed oil, calendula extract, salvia seed - powerful antioxidants, and titanium oxide for UVA and UVB protection. No wrinkles, no sun damage. You can get Maya Chai from Credo or, local to the jolie Retreatment, Rose City Beauty.
Let me know how you like them and your latest finds in clean beauty.
with love + light,
The origins of dis-ease always have many contributing factors. You don’t become depressed due to just one factor. A person does not become seriously overweight from solely making bad food choices.
Chronic disease does not stem from one cause. Our bodies and minds are multidimensional, so healing them has to be multidimensional.
When you are undertaking healing yourself from anything rather it be cancer, alcohol dependency, or anxiety - choose to work on the issue from many angles. I encourage you to choose 3 modalities of healing for starters.
For example, if you are diagnosed with breast cancer you can, in addition to your medical treatment, seek to heal yourself with dietary changes, emotional release techniques, and meditation. If you have anxiety you may choose medication; however, it should be coupled with other modalities to activate your body’s healing ability such as exercise, breathwork training, and efforts to increase social connections.
We are often discouraged or confused by all the information and recommendations we get. There are always more recommendations than time or energy allows. Here your gut will guide you. Do what resonates with you or the treatment you are draw to. Many modalities will heal, but the key is to find the one that resonates with you because that modality is most likely to heal you.
I love cold pressed juices, however, sometimes in the winter they are too chilling. I created this green juice that can be served cold or hot. Technically, not green, this bright orange vegetable juice is packed with anti inflammatory nutrients and cancer fighting antioxidants.
The juice will keep for three days in the refrigerator. Use organic produce. I always strain my juice to create a smoother, tastier juice.
For the hot toddy:
1 sweet potato
1 knob of ginger
1/4 teaspoon ground ginger
1/4 teaspoon ground nutmeg
pinch of cardamom
pinch of cloves
Peel and juice everything. Warm juice gently with spices. Makes enough for two.
with love + light,
What does it mean to be in flow? How do I get into flow?
Flow is allowing yourself and the energy or happenings around you to be cooperative. It is acknowledging everything as it is now, knowing you are empowered to handle it, and trusting that it will all work out.
I use the word AFTER to remind me of the pathway to flow.
Coco Chanel always inspires me. She says, “Don’t spend time beating on a wall hoping to transform it into a door.” Flow is going to the door.
with love + light,
Yesterday, dinner was over, kids in bed, Thanksgiving was awesome, and I had free time. But, I was also cranky - not wanting to prep for tomorrow, unable to unwind, a bit agitated.
Then reviewing the prior week I saw I had not taken self care time. I had exercised, I ate well, but I had not spent time with myself.
Self care is a ritual of renewal. It renews your stamina, your patience, your focus, your drive. When you are busy it is easy to overlook, it goes unnoticed. But once there is a quiet moment, the feeling of unrest comes to the surface.
For physical exhaustion you need to sleep, for mental and emotional exhaustion the rest which restores is self care.
Self Care 101
For me, I decided to blow out my hair, give myself a facial and pedicure. I felt very calm and zen at the end. Better yet, I woke up feeling really pulled together. And although the morning was rushed, I feel good and clear because through self care I renewed the space and energy to take care of everyone else.
This December schedule in time for self care. You don't need to spend money or have a lot of time. Regularly 10-15 minutes of caring for yourself, focusing on you is all you need to end December and greet 2019 glowing.
Meditation, journaling, self reflection, and all spiritual practices are much easier to do daily if you create sacred space to do so. It is the spot set apart for you to engage in deepening your spirit, centering yourself, and grounding - your clarity spot.
When the kids were little it was a struggle to find time for myself to be. However, the daily practice of sitting and reconnecting with yourself and the power beyond you is what keeps you calm, happy, and energized. At that time, I had a chair and a candle in the living room. When I lit the candle, the kids knew mom was taking a 10 minute time out. Now the kids are bigger, I enjoy more private corner of my bedroom for myself.
How to Set Up Your Clarity Spot:
Find a place in your home where you feel comfortable. You want to be able to unwind here, not a spot where you feel on display or your guard needs to be up. Think of the place you feel happiest or most relaxed.
Add something to make it special and denote that this is a space set apart: a candle, pictures of those you love, a special book, journal, a plant or flowers. My favorite way of creating this space is looking around the house for my favorite things or meaningful items and using those for my clarity space.
What you place there can change based on your mood, goals, or the time of year. Mine changes throughout the year. I try to keep it visually aligned with my goals and how I want to use the space. I may add a shell I found at the beach to remind me to relax; pretty leaves the kids collect to take me back to my favorite place, the woods; or in spring a potted daffodil welcoming change. If I am working on a big project, I may put something there that reminds me of my “why” in doing the project.
I try my best to spend time in my clarity spot each day, even if it is only for a minute. Yesterday was hectic, so my time was spent there doing nothing, but taking in the love of the Universe with each breath.
Candida, or yeast, is becoming more of a problem as our diets become heavier on carbohydrates, sugars, and sweet drinks. High levels of yeast in the body create a myriad of health challenges.
Candida overgrowth can cause:
How to Eliminate Candida Overgrowth
Vaginal Yeast Infections:
Fermented Foods & Vinegars: these are great to keep all the flora in balance, HOWEVER, when you are out of balance, fermented foods encourage yeast growth.
I thought about moving jolie for a while - probably a good year. Then one day I woke up and knew it was time. The new space was ready less than a month later. This method of decision making is how I approach life and has taught me a lot.
Decision + Universal timing = speed and ease.
Every decision has its moment. When we cannot come to a decision, or need to do something, but won’t; consider that the moment for that decision or action has not come yet.
Our impulse is frequently to berate ourselves for not doing, being fearful, or doubtful. The uncertainty and indecision is merely a sign that the time has not come.
When a decision reaches its moment, all the uncertainty, doubt, and fear drops. When the decision has reached its moment, we will know exactly what we need to do.
The simple nugget here is that time has an enormous power of its own. When we make a decision at the right moment, it releases an energy all its own which carries it forward. Your action, then, possesses a momentum which creates speed and ease.
When you find yourself at a turning point, hold the decision until its moment comes. While you do, the Universe is putting all the details in place to bring swiftness and ease to all your actions.
P.S. The key is to trust yourself and the moment.
One of the ways I manage stress and open myself to the help of the Universe is through my Book of Questions.
The Book of Questions is a journal I keep to write down questions I have. They are sometimes practical like, "What should I do about X?" or sometimes they are spiritual like, "When will I know my next step?"
The act of writing the questions helps me formulate ideas or identify desires that are floating in my unconscious as well as at the top of my mind. Often if I am cranky, over energized, or confused I will set a timer for 15 minutes and write down as many questions as possible that come to mind.
When writing the questions, write them and let them be. The Universe will reveal the answers. In forming the questions, you are energetically opening up yourself to receive the answer. Every 3-6 months look back on your entries and see what questions have been answered. You will be surprised by how many answers have surfaced naturally and with ease.
The single most impactful lifestyle change you can make for your health is to eat more plants. Plant based diets in study after study are shown help fight cancer, relieve autoimmune disease, alleviate various mental health and endocrine disorders, reduce weight, and improve heart disease. Yet, it is sometimes confusing as to how to navigate such a change.
I changed to a plant based diet six years ago and have never looked back. I feel better, look better, and move better. Goodbye breakouts, mood swings, aches, and pains. Here are five tips to set you up for a more vibrant you.
Benefits of cat cow pose:
increased back flexibility
relieve pain of menstrual cramps, sciatica, hip tightness
creates internal calm
It seems like someone we know is always doing some sort of cleanse — which makes us wonder whether it’s just a fad or do they know something we don’t?
--Here are the answers from an interview I did for The Pick Up Line - details below.
Cleanses have an ancient origin. Both in Ayurveda and western wellness practices fasting from certain foods has been heralded as a way to improve health and bolster mental clarity. We are now rediscovering and finding the scientific basis for cleansing. It accelerates cellular repair by shunting energy that would be spent on digestion to repair; the digestive system gets a chance to heal, and the easy absorption of nutrients from juices energizes and detoxifies the body.
2. So for all of the different reasons out there to try a cleanse, there also seems to be that many different types… can you break it down for us?
There are a bunch of different options out there, so the whole cleansing thing can get confusing. Most common is a juice cleanse, but you can also do a soup cleanse, broth cleanse, and plant-based food cleanse.
If you have never cleansed, try a one day cleanse - you can do anything for 24 hours and you get a hint of what a full on 3 or 5 day cleanse can do for you. Choose a line that is low sugar, organic, and preferably non-pasteurized. You are drinking the essences of fruit and vegetables, so you don’t want them laced with pesticides, nor do you want all the vitamins cooked out. A cleanse loaded with fruit juices can cause you to gain weight and/or have energy crashes.
3. How often do you cleanse?
Start with once a month until all the sludge clears out. That sounds like bad instructions, but trust me you will know when … it feels as if the fog has lifted and suddenly your body is a Ferrari. After that go for a one day a month or one three day cleanse per season. Cleanses are a great reset between the seasons and after times of overindulgence - vacations, holidays, working on deadlines that keep you eating out.
4. Another thing we’ve heard is that juice cleanses can be pricey… Why is that? Can you do your own?
Price and quality do correlate with juice cleanses. Ideally, you want a cleanse that is freshly pressed from organic ingredients without pasteurization. Pasteurization destabilizes many of the nutrients and effects flavor; organic because you are drinking concentrated vegetables - you do not want concentrated pesticides. The bulk of the juice should be derived from vegetables, not fruit. Fruit heavy cleanses are cheaper, but not good for resetting your body or getting lean. Organic, vegetables are pricey and a lot should go into your juice.
You can press your own cleanse. This will pay off if you frequently cleanse - multiple times a month. Otherwise the cost of a high quality juicer, your time, and ingredients outweigh the cost of a cleanse made for you.
You can buy one or make your own. Jolie has fabulous cleanses that meets all the above criteria, plus some. Here are some options if you wish to do it yourself:
5. Is there any cheating allowed? It sounds like a challenge to commit to liquids only for a day.
Sometimes during a cleanse I have to chew (note: not chewing rests the digestive system which allows it to heal and redirects the energy to restoring other areas of the body). If you get tired of drinking only, allow yourself dinner with green vegetables and fish or chicken.
6. Is there anything else you do during a cleanse?
It helps when cleansing to plan special time for yourself: a massage, bubble bath, unscheduled time...it adds to the experience of feeling renewed.
7. Is there anyone out there who should not try a juice cleanse? Do you recommend consulting with a doctor first?
Do not juice cleanse if you are pregnant or think you may have an eating disorder. Diabetic patients should consult with their doctor before cleansing. For other conditions cleansing is very helpful. There is documentation of regular cleansing helping to recover from cancer and heart disease.
The Pickup Line is a daily newsletter for busy moms featuring short recaps of the day’s big stories — hard news & lifestyle all in one place delivered to subscribers’ in-boxes at school and activity pickup time — when they actually have a few minutes to catch up. www.the pickupline.net
When you tap into the wisdom of your body, you tap into your own GPS.
I was speaking to a colleague who recently changed her diet. In meditation, she felt the clear impression to reform her diet to focus on mainly fish, vegetables, and some fruit. She had been undergoing tests for some digestive problems and found out two weeks later that she was having gallbladder issues - her doctor advised her to focus on fish, vegetables, and fruit to help resolve the issues. Amazing!
I love this testimonial because it underlines the importance of creating quiet (meditation) and listening to your intuition. Creating the quiet can be regularly attending meditation, spending time outdoors in nature, or being faithful to your own prayer/meditation practice.
Once quiet, you can hear the subtle guidance of your intuition. Upon hearing, it’s up to you to follow.
Oftentimes, we find we have lost touch with our intuition or we don’t trust it. This, unfortunately, is common, but not uncorrectable
You can learn to listen and remove the roadblocks through jolie’s Living Well (this Thursday at 9:15) or Be Your Own Guru. You can also begin to watch for the signs your intuition is telling you something.
Common signs to look for:
When you notice the signs, stop, listen, and follow. Adventure and safety await.
p.s. Hone your listening in meditation and in the Thursday Living Well group.
The hamster wheel is worse than Groundhog’s Day. It is constantly running, pushing, doing and staying in the same place. Chasing life, chasing dreams, chasing the one day - instead of living it now.
We all have dreams - some short term, some long term. Yet, we miss life if we put off enjoying life until we attain certain goals. I am a compulsive goal setter, so I am totally in favor of striving and reaching - and I am super impatient. Yet, I love the present. The key is balance.
Balance comes when we think of goals from two perspectives: what it is we want and how we want to feel. The thing we want may be a year off, but the feeling that thing gives us we can choose to live now.
I am undertaking a renovation. I want it done now - as in yesterday (remember, I’m impatient). The goal is completing the physical structure according to plans. That’s one perspective.
Although, I undertook the project to give more space to do things I enjoy, I am looking for a feeling: the spaciousness, ease, calm that that space will facilitate. I can choose to live in those feelings now. I shift my mindset: I tell myself it is here now, at least in part. I begin to notice where I feel spaciousness now, appreciate the moments of calm more, and choose to feel at ease as if the project is complete.
By using tools I gather in meditation - awareness, visualization, and noticing - I can create the feeling I am seeking through my goal NOW, in this moment. So, I not only get the physical goal in the future, I get to live my dream now.
Say you are having challenges in a relationship, write down how you want to feel in the relationship. hen use your tools to focus on where those feelings are present now - it’s focusing on everything that’s right, not on what’s not working. Continue therapy or counseling to fix the problems, but in the in-between time you get to enjoy the relationship more now.
Learn the tools for living your dream life today in meditation or in the Thursday Living Well group. If you’d like to explore this deeper with me, email me to set up a complimentary time at firstname.lastname@example.org.
Getting your intuition back is the most valuable self development you can ever do. It is the no fail, no lie, no bullshit, truth serum. Listen to it, and it will tell you what to do.
Getting your intuition back is the most valuable self development you can ever do. It is the no fail, no lie, no bullshit, truth serum. Listen to it, and it will tell you what to do.
Childhood, for most of us, impaired our ability to access our intuition. When we listened to intuition and told grown ups, we were corrected, ridiculed, and told we were wrong. You may ask why is daddy hurting me? He isn’t hurting you, he loves you. Why is mommy crying in her bedroom. Mom’s not crying. She just got something in her eye. We accepted what they said, although internally we knew they were lies. These small betrayals to our internal compass slowly erode our confidence in our intuition.
It’s essential you get your confidence back. Break the habit of doubting the voice which is quite clearly telling you what is going on.
It's hard to do. You will learn to hear yourself in Be Your Own Guru, but begin by militantly being on your own side.
You need to trust yourself - it’s the key to confidence and getting your intuition back. Relying solely on our rational mind - the alternative - does not nourish you.
Meditation is helpful in this step. When you give space to listening you will hear intuitive hunches and create the internal space for them to percolate up. That’s valuable stuff.
BREATHE .... notice your breath.
Anxious? Breathe in. Breathe out. Scattered? Breathe in. Breathe out. Nervous? Breathe in. Breathe out. Overwhelmed? Breathe in. Breathe out. Stressed? Breathe in. Breathe out. Worried? Breathe in. Breathe out. Panic? Breathe in. Breathe out. Fearful? Breathe in. Breathe out. Butterflies? Breathe in. Breathe out.
Although meditation can seem complicated and difficult - at the root it is simply paying attention to your breath. Thoughts? You have too many thoughts? I am glad to tell you they too are part of the process. Thoughts strengthen, over time, your ability to concentrate by offering roadblocks to the concentration.
Start here, and then come to class. In class you will experience sample mediations, learn how to use your breath to calm or energize you; and receive frequent prompts to help you more easily meditate. If you can't sit - recline, stand, whatever is comfortable. 30 minutes too long? Meditate for a bit and then let it simply be recharging time. Either way, you will be refreshed, calm, and more focused when you leave.
You can enjoy the holiday season and any hectic time of life with bliss. Only thing you need is a little intentionality to put you in a space of ease under pressure.
Begin each morning with meditation. Meditation will center you and give you the power to pace your day. One minute to 20 minutes of meditation is all you need. Click here for a free 6 minute meditation to begin your morning.
Eat clean whenever it isn’t a holiday or a party. Allow yourself to enjoy holiday parties, Christmas Eve and day, and New Year’s Eve. Whenever you are not celebrating, eat clean.
The cleanse this coming week is a great way to begin. If interested in a future cleanse, click here. For me clean is eating vegetables and protein primarily - with two squares of chocolate and a glass of red wine every day.
Move daily, even for just 20 minutes. A little counts - especially as it related to movement. Move to stay in the routine of working out, move to keep your mood up, move to burn calories. Check out my instagram for inspiration.
Pretend there are only six days in the week. When making commitments, creating plans only factor in six days, this way you have a built in overflow or self care day.
Take an at home spa hour. Self care is the oil that keeps you going without getting cranky, exhausted, or irritable. Self care at home for ease or schedule something for luxury. Visit jolie for some great products.
Say no more often. When I am under pressure anything that isn’t hell yes, turns into a no. To enjoy the holidays, I commit to only that which really lights me up.
I wish you a super fabulous holiday season!!
Red is classic. But it can be scary. It’’s a statement.
I’ve had full lips before Kim Kardashian made them hot. My father always said that my lips were too big. As I became older, he vocally discouraged me from wearing lipstick. Naturally, I was always self conscious of them, never appreciated them.
lIn my journey to loving myself - my physical self - my lips were one of the hold outs. But, this is the only body I have. Why be at war with it? I step by step took myself on a journey of love and not only acceptance, but celebration.
First step wear noticeable lipstick - not nude. Once I got comfortable wearing lipstick, I challenged myself to wear red lipstick for an entire winter. At first I was incredibly self conscious. I felt that everyone was looking at my lips with the same judgement as my father. I felt like they stood out like a sore thumb. In my head, I expected people to ask why are you wearing that? Even shopping for the lipstick was traumatic - focused attention on the part of me with which I was most uncomfortable.
No one ever said anything negative.
Key: most of our self criticism is all in our head. That part of you you hate is only noticed by you most of the time. We are our worst critics.
Over the course of the winter, I grew to accept my lips and love them.
Ironically when I switched up the color in the spring, my Bar teacher in Summit saw me, stopped, and asked “What’s up? Where’s the red lipstick?”
I am not suggesting that you look outside for all your affirmation, but sometimes God uses people to reflect the truth. I realized that the world wasn’t seeing it as I was - it was probable my dad was wrong and I was wrong. It was possible that my lips were perfect for red lipstick.
I share this because I want each and every woman to totally embrace herself. And often the part of you that you reject, under appreciate, or think isn’t acceptable; is actually, in reality amazingly beautiful and hot, if you dare to believe it.
Now I almost always wear red lipstick as a reminder to myself to treasure every part of me. Let me know what you want to embrace in you.
A woman stopped by jolie the other day to share her art. Having been a psychologist for many years - in her awakening, she decided to devote herself to creative, uplifting art for others. Loving to serve, but her practice of psychology no longer had her jumping out of the bed in the morning.
I loved how she purposely referred to the change, not as mid-life crisis, but as awakening.
Awakening is the courage to realize something isn’t working the way it use to. We are all alive, changing and evolving. It doesn’t make sense that everything we chose 10, 15, 20 years ago still is going to work for us.
As many of you know, I grew up in the Bible belt and Sunday School meant memorizing Bible verses. One of my favorites, I carry with me still is “I came that you may have life more abundantly.”
Abundant. That is what life is.
Boring. Dull. Draining. Exhausting. Stale. Do not describe abundance nor should it describe life. When we find ourselves not jumping out of bed, not truly happy, it’s time for awakening.
Awaken to what your soul truly wants. What is it that makes you feel alive? What do you want life to feel like? How would you live your day?
It’s a tricky question sometimes.
You don’t know what you want? Maybe you haven’t even allowed yourself to consider the question. Maybe you can’t see any options due to work, kids, education. Or perhaps, you feel past decisions set you on a road you can’t exit.
Awakening begins with listening.
So here’s how we can listen:
Sit in a quiet place. Invite clarity and light in. Begin to focus on your breath. Continue the focus on your breath until you feel quiet inside. Now ask yourself the following questions.
Where am I now? Write down where you are physically, emotionally, financially, spiritually - positive and negative.
Then make your wish list - here’s where I want to be. What would life look like? Think of the feeling you want to have.
From here create a no thank you list of any negative feelings, negative situations, unhealthy relationships or coping habits you have.
The keeper list is last. List all you want to keep what makes you feel good, alive, and fills you.
Now from listening to action. Create more of what’s on the keeper list and where you want to be. In meditation, ask how - the answers will slowly come.
Begin to house clean your life by looking at the no-thank-you list. What can you release now? What can you replace in terms of more positive habits or thoughts? What can you experience less?
Begin baby steps to unwind yourself from the negative thoughts, relationships, habits and situations that keep you stuck.
Every morning before I get out of bed I visualize what I want in my day. I see everything I know is on my calendar happening how I want it.
I see my time at jolie, my workout, time with my kids, what I’m making for dinner, my errands and chores. I see myself going through my day with high energy and enthusiasm. If I have any special request, I make it then. This morning’s request was to be open to new opportunities,
The visualization sets up my day to be the best it can. I begin with an intention and belief that it’s going to be a fabulous day. When you greet the day uplifted, it smooths the winkles.
Try this out. It’s easy, practical, and only takes a few minutes. You will be surprised how it uplevels the quality of your day.
For help with visualizations, email me.
Words to Live By
Don't wait for the world to change, change it yourself.