mindful eating

Raspberry Smoothie Bowl

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I am not a fan of drinking my meals so smoothies are my least favorite thing but I get the nutritional benefit and the ease of it. Smoothies are a delicious, convenient way to get in your fruits and vegetables for the day.

This smoothie bowl recipe includes antioxidant-rich raspberries, as well as Lime essential oil which is often used as an internal cleanser. Whether you want to start off your day with a nutritious breakfast, or blend up an afternoon snack, this raspberry smoothie bowl is a delicious addition to any day of the week. I LOVE active stacks protein and this keeps me full for hours.

Ingredients:
  • 2 cups frozen raspberries
  • ⅔ cup light coconut milk
  • 1 large frozen banana
  • tablespoon chia seeds
  • 1 scoop chocolate active stacks protein
  • 2-3 drops Lime Essential oil
  • Shredded coconut
  • Shaved dark chocolate

Instructions:
  1. In a blender, combine frozen fruit, coconut milk, chia seeds, and Lime oil.
  2. Puree until mixture is smooth.

    Tip: For desired consistency, add more frozen fruit if too thin, or more water or coconut milk if too thick.
  3. Pour mixture into bowl and top with shredded coconut, shaved dark chocolate, and any other desired toppings.

Yum! And you get the benefits without having to drink it! I have a gorgeous ebook that gives you tons of ideas on how to use essential oils in every area of your home!

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Adrenal Fatigue Support

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Oh boy! This was a huge one for me! I suffered from major adrenal fatigue for many years and still am on supplements to support this! With my busy schedule, chronic pain and a ton of responsibilities it’s no wonder my adrenals get weak.

I’ve learned a lot since I got healthy and literally woke up and decided to live my best life. Between eating well, exercise, mindfulness, activities that bring me joy, the right supplements and oils and getting enough sleep I have found what works best for me.

If your adrenals may be in need of support if you have general fatigue, body aches, head tension, low blood pressure, and just generally feeling run down and overtaxed. Feeling tired even after a good nights sleep!

The Adrenal Glands produce hormones that support our metabolism, regulate blood pressure, and respond to stress. Our adrenal medulla produces a hormone called adrenaline and cortisol (our fight or flight response). This is a much-needed hormone for extremely stressful situations.

This can lead to:

❌ Feeling tired all-day
❌ Staying awake all night
❌ Craving junk food
❌ Poor sleep quality

What can we do to support our overtaxed Adrenal Glands?

🐟 Eat fatty fish high in magnesium
🥑 Eat avocados, dark leafy greens, and legumes (all of which are high in magnesium)
☕ (This may be painful for some) Lower your caffeine intake
🛀 Take an Epsom Salt bath (with Essential Oils)
💧 Meditate and relax (use your oils to support this!)

What oils do you use to support your body when you are stressed? My faves are trees like Douglas fir, Siberian fir, Frankincense and all the florals. Rose is one of my most used oils for stress and keeping me calm.

By the way, adrenal fatigue doesn’t just go away with a few good nights sleep… it often takes quite a bit of time and healing for your adrenals to bounce back. Be patient and stay consistent!

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With over fourteen years experience, Stacie Wyatt is a E-500 hour Registered Yoga Teacher with Yoga Alliance, Certified Brain Injury Specialist, Life Wellness Coach, Senior YogaFit Instructor, Mind/Body Personal trainer, Stress Reduction and Meditation Instructor, Pilates Instructor, and Barre Instructor. Stacie is also certified in Integrative Movement Therapy™and is also a believer in the power and application of essential oils for health and wellness and proudly shares doTERRA essential oils.

Five Ways to Balance Hormones

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✅SAVE THIS POST ✅

I believe that big changes start with small steps practiced consistently!

If you are ready to jumpstart your hormone balancing journey, here are 5 Simple Ways to Balance your Hormones Naturally.

✅Eat enough protein-protein provides essential amino acids that your body needs for cell turnover and repair

✅Get physical–-movement that is. Exercise has been known to increase levels of hormones that decrease with age

✅Take care of your gut health–your gut biome regulates ghrelin (the hunger hormone) and has been known to moderate insulin resistance

✅Reduce your stress levels–lower to fight or flight response and give those adrenals a much-needed break

✅Get quality sleep each night–lowers your cortisol levels and increases your HGH

Along with reducing sugar intake, adding fiber, and eating a good amount of healthy fats you are on your way to a better, healthier, balanced body.

What are you tackling first?

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Frozen Yogurt & Berry Bark

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Summer time is in full swing and not only is it hot out there, but all the great berries and produce are in full abundance! It’s so fun to eat fresh, sweet and amazing fruits and veggies.

I love summer, but the heat is not my friend. I get easily cranky on hot days and am always looking for a healthy way to cool down. This little snack is a go to for me…I can swipe a piece mid afternoon or as a dessert and not feel guilty at all.

It’s simple to make and tastes amazing. You’ll see I add a few drops of lemon essential oil. Be sure the brand you choose to use in recipes is safe to ingest. Most aren’t and you have to be safe. The lemon oil gives a pop of summertime flavor but is also has amazing health benefits. Peek at this gorgeous ebook to learn more.

HERE IS WHAT YOU’LL NEED:

• Yogurt: Use a full fat yogurt for the best texture and flavor. Vanilla yogurt is a great base to use, but you can use any flavor you like.

• Fruit: Fresh strawberries and blueberries add a great pop of color and it’s a tasty way to get some fruit into your family’s diet. You can make this bark with other fresh fruits like mango, raspberries or kiwi fruit.

HOW TO MAKE YOGURT BARK


1. Before you spread the yogurt evenly over a lined baking sheet, add two drops of lemon essential oil and stir.
2. Top with chopped strawberries.
3. Top with blueberries or any other fruits. I love kiwi!
4. Option to finish with granola and freeze until firm. I usually skip the granola but it does give it a great crunch.
5. Once it is fully frozen, slam on counter and remove pieces. You can also cut into bark shapes if it doesn’t make its own by slamming it. I store in a Tupperware up to three months, but it also never lasts that long.

TIPS FOR MAKING FROZEN BARK


1. Use full fat yogurt. Using yogurt with full fat means that the texture will less likely get icy when frozen. It will also have a better taste that’s more creamy. I have used Greek Style Coconut milk yogurt too and it’s fabulous for the dairy free people.
2. Chop everything small. Small fruits like blueberries work very well here and chopping larger fruits to be about the size of blueberries helps with cutting the bark. Make sure the fruits are not too bulky either so the bark looks flat.
3. Line your baking sheet. This will help to remove the bark easily from the tray, if you don’t line it, the yogurt will freeze to it and it will be really tough to remove. Use parchment or wax paper to line the entire surface of your sheet pan.
4. Allow time for the bark to set. It will take around 3 hours for the bark to fully set in the freezer. Make it the night before to enjoy the next day.

Enjoy!

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True Yoga

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One of my most treasured aspects of Yoga is how we go about with showing up for ourselves and others. This is the essence of Pantajali’s non-harming Sutra known as Ahimsa. Pausing to consider kindness (ahimsa) influences the choices you make and how you truly show up for yourself and for others. Ahimsa (pronounced “ah-heem-sah”) literally means “non-harming” or “non-violence” in Sanskrit. In it most basic level, it’s refraining from causing harm.

As we practice ahimsa in today’s modern life, there is more to this idea of non-harming than simply refraining from acts of physical violence. We understand now that pain can be more than just physical – it can also be emotional and mental. The deepest pain we feel is often very emotional and it most often sprouts from our relationships with other human beings. The grief that we experience when we lose someone or a part of our life that meant so much to our identity. The loss of a relationship or a painful life change can bring about deep and soul-shattering pain.

When we practice ahimsa, we are thinking about how our actions could hurt others and doing so invites us to take into consideration the potential physical, emotional, and relational consequences of our actions. We pause to consider kindness.

I am frustrated with the non-kind world that exists where division and opinions flood our everyday lives. I am saddened at the lack of humanity and desperate need to be heard in what seems to be a constant “what about ME” mentality. I am exhausted with the lack of kindness for fellow human beings.

But, I chose kindness despite my own struggling emotions. I offered ahimsa for the exhausted world in which I get to share Yoga. I pause. To listen. To see. To feel. To give.

Kindness.

Purity Testing

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I got to share oils with lots of people today hungry for something to help themselves feel better.

I reminded them that they can get oils anywhere, but can ”anywhere” prove their purity testing? The thing that sold me on doterra was their transparency when it comes to testing.

Grab a bottle…got to sourcetoyou.com and enter in the numbers at the bottom of your bottle. See the testing for yourself.

Your oils don’t have this? 🤷‍♀️🤷‍♀️🤷‍♀️🤷‍♀️

(I’d think twice before using them). I’m the meantime, want to learn how and why to use pure essentials? Check out this gorgeous ebook! And, let’s chat!

The Power of Affirmations

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It is amazing to me how our inner narrative about ourselves can be so negative. Years ago I started a pretty solid affirmation practice and continue to this day. By rerouting our thoughts and words to a positive place, we actually retrain our brain to think and see the good in our lives.

Affirmations are positive statements that can help you to challenge and overcome self-sabotaging and negative thoughts. When you repeat them often, and truly believe in them, you can start to see positive changes in your life unfold. Practicing positive affirmations can be extremely simple, and all you need to do is pick a phrase and repeat it to yourself.

I don’t know about you, but I have spent many years, speaking things like “I am a mess. I am overwhelmed. I am stressed. I am in so much pain.” I still catch myself and can now rephrase to “I am doing my best. I am handling this with grace. I am feeling my body tell me something”.

Although affirmations require regular practice they can help you to make lasting, long-term changes to the ways that you think and feel.

Do you have a list of affirmations? What’s your favorite one? I love having sticky notes and reminders around my house and I even have an app in my phone that periodically throughout the day sends me an I am_____ reminder of something good.

I encourage you to start a 30 day affirmation practice and see what shows up in your life. Need some help coming up with affirmations? I am happy to help!

Sugar and Gut Health

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Do you know what causes these “warts” all over this pumpkin? 🤔 SUGAR!

They are actually called sugar warts. Sugar builds up inside the pumpkin; it starts to push out of the shell and creates these barnacle-looking blemishes on the surface of the pumpkin. 😱

Our skin is exactly the same.

We consume sugar and it feeds the yeast in the digestive tract. That yeast overgrowth emits 79 different toxins, and guess what? It pushes its way out through our skin!!

🤓 The body expresses its toxicity in different ways for different people. Blemishes or irregularities on our skin is one major way! When you solve the problem of yeast overgrowth and balance your sugars, your skin will benefit.

Ever have acne, skin rashes, psoriasis, eczema, hives? Remember, your skin is the largest organ in your body.

Taking care of your gut health directly impacts the health of your skin.

Clean Gut = Clean Skin.

Have you found a great digestive enzyme and pre/probiotic? I have and they have made a tons of difference in my life. Plus walking everyday and loads of water.

Feel free to reach out to me if you would love to try them! And check out this awesome ebook on the supplements that I love.

YOU Are Worth It

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Have you ever felt so uncomfortable in your skin you avoided really ever looking at yourself in the mirror?

Have you ever been so insecure that the thought of being visible scared you?

Have you ever said things to yourself that you would never say about another person?

Have you ever longed to find out why some people just seem to radiate happiness?

Have you ever been so miserable with your health that it felt like you’d never be any different?

Have you ever had so much bottled up emotion that numbing it was your only option?

Have you ever wondered what you are on this Earth to do?

Have you ever listened the quiet inner voice of yourself BEGGING to be let out?

Me too, friend. Me too.

What if I told you that I used to be an angry, bitter, lonely, extremely heavy (in mind, body AND spirit) person that could not be alone with herself for five minutes without some serious negative self-talk? What if I told you I lost over 100 pounds by changing my mindset about myself? What if I told you that I thought the only reason I was born was to struggle and raise my kids? What if I told you that I have been exactly where you are?

What if I told you I learned how to value ME?

Now, what if I told you I could give you some systematic choices and alternatives that are life sustaining and could possibly change all of your answers to the above questions? What if I was in your corner WITH you as you bravely began to navigate across new territory? What if I held the map for you as you take the first few steps? What if I was in your corner to cheer you on and encourage you to live your best self?

Are you ready?

People will drop over $100 per month on lattes and hundreds more on drinking and eating out, yet not want to spend $80 on a gym membership, or hundreds on therapy or a coaching program.

And then they wonder why they don’t feel good or aren’t reaching their goals.

People spend hours scrolling on their phones or watching Netflix and but don’t have enough time to read, meditate or go for a walk.

Your actions show where your priorities are, not your thoughts and ideas.

If you’re having a difficult time making changes to your health, happiness, relationships, business, whatever, take a look at what you’re investing in. Not just with your money, but your energy, time and/or attention.

The more you give to yourself, the more you’ll get back. You deserve to have everything you desire and nobody else is gonna give it to you but YOU.

If you’re worried about the price of getting started, you should see the cost of staying exactly where you are.

We are in the last few months of 2021 and I am offering this package that is worth well over $500 for a deep discount of just $325. Time is limited to grab this deal. This bundle also makes an amazing gift. The awesome thing about this program is some of the content is yours to keep and return to over and over.

  • Two private yoga sessions ($80.00)
  • Assessment and Personalized Wellness plan ($125.00)
  • Two follow up Wellness Sessions  ($80.00)
  • Seven days of Wellness Program to motivate and inspire you ($125.00)
  • One-hour body work/energy session. ($50.00)
  • Crystal and Essential Oil Blend based on you primary wellness goal ($22)
  • Bonus Self-Care Package ($140)
  • Essential Oil consultation (free)

You are SO worth it.

Just send me a message and we can roll up our sleeves and get busy! I cannot wait to work with YOU!

Seasons Change

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A student once told me—choose a path and walk it well.

It is not uncommon that we might feel a slight pull towards a change or shift this time of year. Nature is so obvious in showing us that it is okay to do just that, especially this time of year when we see the trees so effortlessly let go of the season’s growth. Some of us resist that pull, and end up staying stagnant and even miserable, when we could be feeling liberated. Or at the least, we could be aligned with our deepest selves as we welcome in the offering a change may bring.

The season for me is coming to a change as I feel and listen to the pull to welcome in something different. In fact, I have been feeling this nudge for a variety of reasons in the last few months. Part of it is the push to complete some big projects that I have been working on, and the other part of me is listening to the interior landscape of my soul asking me to align my actions with its deepest truth. Add to that some reminders that the Universe is always putting in my path exactly what I need in order to pause, look and learn. And maybe even slow down a bit to refuel.

I realize that there will be some disappointment, much like many of us feel as we watch summer come to an end and we pull out the snow shovels and warm sweaters for the coming months of cold.

I ask you though to feel the disappointment, and then rally around me and my work from the place of curiosity and wonder as I work on some big dreams in the next few months. I also ask for your compassion as I trek across new territory. Walk with me as the landscape changes and together we celebrate what lies ahead.

Know this– seasons come and go. Cycles are here to teach us that everything is temporary and that with each inhale there will be an exhale.

Stay tuned and consider joining me on the path.