Paths to Happiness

In this Ted Talk, actor Shawn Achor discusses happiness and the difference between doing X, Y, and Z then being happy and being happy then allowing that to support you in doing X, Y and Z. This simple idea challenged my way of thinking, which enticed me to reflect upon how I was coming to routine situations and interactions. Cognitively it makes sense; If one isn’t living in the moment, practicing happiness now, they won’t be practiced in happiness in the future.

Furthermore, actions stemming from happiness are much more effective at attaining happiness rather than actions stemming from discontentment, which will only breed more discontentment. It seems bizarre to do anything other than be happy in the moment when described in this way. If we act from a discontent place in order to become happy, it’s less likely we will do so with authenticity and connected purpose. If we work toward living authentically, being present and happy in the moment, those emotions will fuel and inject themselves into all we do.

We must continually reflect and celebrate the amazing-ness of regular moments throughout the day. This develops one’s capacity to be happy in the moment, which will fuel living happily in all moments. 

Practice Makes Perfect

Or so the saying goes…
Taking time to recognize and celebrate each moment has to be practiced. You might be wondering, “How exactly does one practice happiness?” Shawn breaks it down for us. Do one of the following each day or try all four. If you do this, happiness will soon be knocking at your door!

Continue reading “Paths to Happiness”

Two New Course Offerings: Mindfulness for All!

Click Here to Register for Mindfulness Based Stress Reduction

Click Here to Register for Mindfulness Based Substance Abuse Treatment

Jan 2018 MBSR Poster


Jon Kabat-Zinn defines mindfulness as paying attention on purpose, in the present moment, and non-judgmentally. This practice is increasingly being used to reduce stress, improve concentration, manage difficult emotions and physical pain, and reduce unwanted behaviors. Mindfulness has been practiced for thousands of years, either by itself or as part or a larger tradition.


The Mindfulness-Based Stress Reduction (MBSR) class is an 8 week program that teaches mindfulness as a means of learning greater balance and effective strategies for an improved sense of wellness in one’s own life.

The 8 week program was first taught in 1979 at the University of Massachusetts Medical Center, and since that time, thousands of people have participated in MBSR courses offered around the world, including at leading medical centers such as Duke, Stanford and the Jefferson-Myrna Brind Center for Integrative Medicine.

Over the past three decades extensive research has now been done looking at the effectiveness of MBSR. Research shows that most people who complete this type of course find: Continue reading “Two New Course Offerings: Mindfulness for All!”


Take a Deep Breath..

Now, How do you feel?

Often, without realizing it, we hold our breaths. This is a way of fighting or straining against the present moment. This can cause physical and emotional feelings of stagnancy or stuck-ness, tension or tightness. It can also cause the nervous system to send heightened alert responses throughout the body, activating the bodies defense mechanisms. We can reverse these affects by enacting one simple practice: Breathing Deeply.

When one breathes deeply they stimulate the parasympathetic nervous system, or relaxation response, enabling one to feel more relaxed in the present moment. When we do this, we are more able to connect with how we are actually feeling in the moment. Providing ourselves this time, pausing and fully checking in, we can begin to develop our own capacity to recognize and communicate physical or emotional states of being.

So… take a deep breath and enjoy the amazing present moment.

Continue reading “Breathe!”

Daily Routines for Healthy Living

Jacqui Terra and I are so exciting about the upcoming workshop, Wellness Weekend at Pure Body Bliss in Hailey, November 4th and 5th!

Wellness Weekend November 4-5th 2017 (2)

Transitioning from fall to winter and into the holiday season can be demanding on one’s body and mind. Practicing self care during this time will support mental clarity, compassionate communication, and physical wellness.

Jacqui and I are here to help!

Below you will find how daily routines will support healthy living, which we will explore more in Session One of the Wellness Weekend, along with the schedule, description and sign up form for the workshop.

Daily Routines for Healthy Living

Starting the morning with a short, invigorating routine to wake up the body and mind, dusting off the cob webs, which will provide you energy and clarity though out the day.

dry brush

Dry Brushing: An ancient practice of awakening the skin and simulating the lymphatic system to drain, supporting the immune system. Similar to brushing your hair or teeth, dry brushing is the brushing of the skin in a specific manner with natural bristles. Other benefits include increased energy and blood flow, cellulite reduction, and exfoliation of the skin. You can purchase a dry brush at most stores which carry health and beauty supplies. Amazon also carries several options (click here).


Tongue Scraping: During the night the body begins eliminating unnecessary mucus from the body through the mouth. This build up, if left on the tongue, can be re-ingested and assimilated into the body which can compromise the digestive and immune systems. There is a simple solution: tongue scraping. There are several types of tongue scrapers on the market which are available at  Continue reading “Daily Routines for Healthy Living”

Creamy Carrot Soup

The transition from fall to winter is upon us. Unpredictable weather, colder Wellness Weekend November 4-5th 2017 (2)temperatures and reduced sunlight places pressure on our immune system; The perfect time to begin or renew one’s practice of Ayurvedic living.

This recipe includes carrots, a root vegetable, providing warmth and grounding as we move through this season of change. Turmeric, an anti-inflammatory used in Ayurveda, as well as ghee, provides healing to the gut and reduces cardiovascular disease. These ingredients combined with ginger and red chili pepper flakes gets the digestive fluids going, encouraging proper assimilation of nutrients.


This simple, savory and nutrient packed meal takes 5 minutes to prep and 30 minutes from start to finish. Perfect for a cold winter afternoon or an easy week night meal!


Creamy Carrot Soup

Serves 4                     5 Minute Prep                     30 Minute Meal

Ingredients Continue reading “Creamy Carrot Soup”

Work with Me: The Road to Recovery


I specialize in recovery-based life coaching for people seeking all aspects of well being: balance, clarity, focus, fulfillment, serenity, health and success. This means supporting clients recovering from the disease of addiction by guiding them through important decision-making processes with heart-centered purpose. Drawing out my client’s own inner wisdom and truth to transform challenges into meaningful change with an emphasis on wellness and mindfulness practices.

Part of recovery and avoiding relapse involves gaining new life skills and having a new vision for your life. One way to work through specific issues and continue learning and growing is by working in conjunction with a certified Recovery Coach. Recovery coaches focus on the present and future in helping clients make lifestyle changes, move forward to meet their goals and increase their life satisfaction. When working with a recovery coach you can ensure all client/coach communications are strictly confidential. Recovery Coaching is recognized as a key element of the new integrated treatment industry standard, Recovery-Oriented Systems Of Care.

What is a Recovery Coach?

Recovery coaching is the collaborative work done between a professional Recovery Coach and their client to take the client from where they are now to where they want to be. Clients who hire a recovery coach usually are seeking relief from their addictions, or are seeking to enter into recovery, or want to enhance their recovery, always looking for a safer, more balanced, happier life. Coaches help clients sustain positive life changes.

Recovery is a process of change through which individuals improve their health and wellness, live a self-directed life and strive to reach their full potential.

Continue reading “Work with Me: The Road to Recovery”

Mindful Yoga: Feel Good in Your Body

The act of yoga can be a powerful tool which develops resiliency, a sense of empowerment, and allows one to become self reflective. It calls us to continually re-establish ourselves in this moment, living in the here and now. In this embodied presence we are more likely to attend to strong emotions and sensations that arise, becoming an active participant in our lives, which creates happiness and contentment.

The Practice

Mindful Yoga

This sequence is gentle, made for most body types, requires no props, and is under 20 minutes.

May we be well, may we be free from suffering, may we be safe.


My Journey

My journey with yoga began when became very ill in the summer of 2012. I was a college student working with at-risk youth in a before and after school program. My life was a matrix of excessive drinking, excessive running, excessive studying/working, chewing tobacco, and eating a diet which consisted of nachos, Ramen noodles, and lots and lots of coffee. The perfect picture of health, right?

Continue reading “Mindful Yoga: Feel Good in Your Body”

The Reflective Yogi: How Journaling Can Deepen Your Practice

By becoming The Reflective Yogi one can acknowledge patterns and break through limiting beliefs and thought patterns. During this workshop we will discuss journaling 101 and how to begin a journaling yoga practice. Most importantly we’ll put this knowledge into action by practicing, reflecting, and sharing. I hope you’ll join me for this transformative workshop!

Basics & Beyond Workshop.jpeg


Ready to create the life you’ve always wanted, break free from destructive habits, overwhelm, and anxiety? Work with me privately! Choose from two programs:



Continue reading “The Reflective Yogi: How Journaling Can Deepen Your Practice”


“A belief is just a thought you keep thinking.”
– Abraham-Hicks

Recently, a yoga student of mine introduced me to the work of Abraham-Hicks (for more information click here). After doing some research, reading from their website and watching several videos, the above stated quote stuck with me, “A belief is just a thought you keep thinking”. After several days of reflecting this attitude or way of thinking, I had an ‘ah-ha’ moment! I realized we get to control the beliefs we have about ourselves, others, how we feel, think, act, and respond.

One word came to mind…


If we are in control of all of these aspects of our cognition, our life, and how we come to the world each day, we have real freedom. It is then that we don’t fall victim to our circumstances or how others think of us. Rather, we get to decide. How empowering is that?! Continue reading “Freedom!”

Fresh Figs and Peaches with Cashew Cream

The season for delicious, luscious fresh figs is upon us! Below you’ll find the recipe for a rich, creamy dessert which is gluten and dairy free, Yay! This delectable recipe also makes a divine breakfast. Whenever you choose to indulge, you’ll be happy you did!


Fresh Figs and Peaches with Cashew Cream

Dairy/ Gluten Free                    10 min Prep                      Serves 6-8  Continue reading “Fresh Figs and Peaches with Cashew Cream”

Sign Up Reminder! Mindfulness Training Monday Sept. 11th

Good Afternoon Wellness Seekers!

This is a sign up reminder for the Mindfulness Training beginning Monday September 11th, 2017 in Hailey, Idaho.

The Mindfulness Training is an eight week course which exposes one to various tools and strategies to better cope with everyday stressors using mindfulness practices.

Sign up online:

Or call me at 208.309.1948

I hope to see you there!

MBSR (1) (1) Continue reading “Sign Up Reminder! Mindfulness Training Monday Sept. 11th”

Problem Solved!

In this model we break a problem, challenge or limiting belief into circumstances (facts), thoughts (attitude or judgement of the fact), feelings (both physical and emotional), action (reaction/inaction), and the result. From there, one can own the results of their actions and change them by revising thoughts, feelings, and actions.

Circumstances can trigger thoughts which cause feelings. Feelings cause actions which cause results. Results are the evidence of thoughts.

In the video below I walk you through these steps.

Continue reading “Problem Solved!”

Yoga: A Practice for Experiencing Life

One comes to the practice of yoga for various reasons; stress reduction, weight loss, tight muscles, and in the case of a now-loyal yoga client, a nagging partner. Whatever the motivation, many practitioners continue the practice because of the deep connection to experiencing life in the present moment. In yoga we practice being in our bodies, staying with our breath, embracing and allowing flow, discomfort, anger, and joy. We practice being with all the sensations and emotions which arise. Continue reading “Yoga: A Practice for Experiencing Life”

Recognizing and Overcoming Limiting Beliefs

ABCDE Mnemonic Device for Overcoming Limiting Beliefs/ Irrational Thoughts

As you create and manifest your intentions, dreaming big to create the life you’ve always wanted, old thought patterns may begin to take over. These limiting beliefs present themselves as negative self talk which, if unchecked, may begin to ruminate in the mind. Recognizing negative self talk patterns takes time and practice. One helpful practice is the use of the ABCDE mnemonic device.

A = Activating event: The event that triggers stress or worry.

B = Belief system: The cognitive component in a person’s reaction to events.

C = Emotional Consequences of A and B: Irrational thoughts produce imagined bad consequences. These can become self-fulfilling prophecies.

D = Disputing irrational thoughts and beliefs: Challenge one’s own irrational belief system as directly as possible.

E = Cognitive and Emotional effects of revised beliefs: Answering the questions, “How would I feel if this (revised) belief were true? How would I act? What would be different?”

How Do I Know If I Have a Negative Self-Talk Pattern or Limiting Belief System?

Continue reading “Recognizing and Overcoming Limiting Beliefs”

Easy Vegan Oatmeal Raisin and Walnut Cookies

Every good recipe begins with a craving. For nearly two weeks nutty, chewy oatmeal raisin cookies have been on my mind. Not just any oatmeal raisin cookie would do! I wanted one healthy enough as to not feel guilty while enjoying, which also contained fatty, savory nuts to satisfy my craving. This led me on a cookie hunt. The recipe below is the culmination of all my favorite vegan cookie renditions; Bananas providing moisture,  peanut butter and walnuts packing the protein, and flax-seed holding it all together.

Healthy? Yes!

Satisfying? Yes!

Vegan? YES!

Say hello to your new favorite cookie!


Oatmeal Raisin and Walnut Cookies

Vegan/ Gluten Free

One Bowl                     30 Minutes                     Makes 20-24 cookies

Continue reading “Easy Vegan Oatmeal Raisin and Walnut Cookies”

Envision Your Life, Make a Plan, Take Action

Without a plan one floats through life aimlessly, without direction. If you notice you’ve drifted from your goals, values and dreams, don’t wallow in self-pity. That’s not helpful. Instead, take action now by identifying values, dreaming big, and setting goals to create a fulfilling, happy life. When creating goals, be realistic and as specific as possible. Then, make a plan and take action. You deserve to live the life in which you’ve always dreamed. Whether you are 20 or 80, now is the time to work toward a healthier, happier you!

Life Goal Quote


Below I’ve provided questions to uncover your desires, values and dreams, which will support and guide the reflection portion based on seven areas of your life: Health and Wellness, Relationships, Physical Environments, Career, Money and Finances, Leisure, and Personal Development. Break out the paper and pen and answer the following questions or download the PDF here.

Uncover your Desires, Values, and Dreams

Answer the following questions to dive deeper into your aspirations, motivations, fears, and goals. Continue reading “Envision Your Life, Make a Plan, Take Action”

Low Back Love: A Yoga Sequence

The lumbar spine, or low back, is a remarkably well-engineered structure of interconnecting bones, joints, nerves, ligaments, and muscles all working together to provide support, strength, and flexibility. However, this complex structure also leaves the low back susceptible to injury and pain.

-John Peloza, MD

Low back pain is a physical discomfort most of us have experienced. Sensations range from tightness or soreness to dull, acute, or severe pain. Common causes of back pain include improper movement in the spinal joints, disc damage, or nerve compression.

There are several ways to support, strengthen, and lengthen our low back which we can incorporate into our  every day routine. We can begin by becoming mindful of our posture when seated or standing, keeping a neutral pelvis, and engaging the abdominal muscles. This will support the low back and guard it from overuse and strain. On the yoga mat, following a short daily practice will allow for more mobility and less inflammation, while strengthening/ lengthening the supporting ligaments and muscles. Although not all low back pain can be addressed with the following practice, maintenance is key to keeping pain at bay.

Practice, Breathe, Rest, Repeat

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Low Back Love

Child’s Pose – Balasansa

  • Begin with arms extended, sinking deeply into the hips and breathing into the belly.
  • Stretch one hand 4-6 inches further than the other, breathing into the side body. Repeat on opposite side.

Cat/ Cow – Marjaiasana/ Bitilasana

Continue reading “Low Back Love: A Yoga Sequence”

Taco Night! Cashew Cheese, Wild Rice, and Nut/Seed “Meat”

There’s nothing like a warm tortilla filled with fresh veggies, salsa, cheese, rice, and perfectly seasoned meat – vegan style. Add a refreshing beverage with a squeeze of lime and you’re in heaven!

These tacos are delicious, easy to assemble, and make great leftovers (can be stored for 5-7 days in the refrigerator). Best of all they are a crowd pleaser, satisfying both meat eaters and plant based foodies! Continue reading “Taco Night! Cashew Cheese, Wild Rice, and Nut/Seed “Meat””

Work With Me: Private Health and Wellness Coaching (3 Spots Available)

What Is Health and Wellness Coaching?

And Is It Right for Me?

Health and wellness coaching is a process that facilitates healthy, sustainable behavioral change by challenging a client to listen to their inner wisdom, identify their values and goals, and act upon those discoveries.

Working privately with a health coach is helpful when one struggles with behavioral change, goal setting and following through, or turning one’s vision into reality. This form of support is for those who are seeking knowledge and strategies to develop healthy habits and autonomy in their lives. If you are ready to invest in the betterment of your life, with a desire to achieve different (improved) results with a new, personalized approach, private coaching is for you!

be who you want to be Continue reading “Work With Me: Private Health and Wellness Coaching (3 Spots Available)”

Crispy Brussel Sprouts and Ancient Grains with a Savory Protein Punch

This dish is vegan or vegetarian, contains the heart healthy ancient grain quinoa, the cancer fighting cruciferous vegetable brussel sprouts, and is high in heart healthy fats (think beautiful hair, nails, and skin!). It’s topped with metabolism revving cayenne and black pepper with a pinch of sea salt. It’s savory, satisfying, and delectable.

Enjoy for breakfast, lunch, or dinner!

Continue reading “Crispy Brussel Sprouts and Ancient Grains with a Savory Protein Punch”

Raw Vegan Almond Joy: A Coco-Nutty Delight!

For those times you’re feeling nutty – A chewy, sweet snack with a little crunch! This recipe combines sweet coconut filling, topped with an almond, and coated in dark chocolate. Yum!

Eat it as a dessert, snack, or (my favorite!) breakfast.

Embrace the nutty side of life and go for a delicious (and nutritious) coco-nutty snack!

Continue reading “Raw Vegan Almond Joy: A Coco-Nutty Delight!”

MAPS Coffee: Bringing Artisan Roasts to Idaho

As I walked through the door of MAPS Roasting Room, located in the Wood River Valley, the scent of freshly roasted coffee beans filled my nose. Funky beats radiated from a turn table near the front of the facility as Jens Peterson, founder of MAPS coffee and roaster for Grace Organics and K&K, manned the roaster.


As we exchanged introductions and began discussing the operation, the temperature in the room began to rise. Thankfully the crisp morning mountain air was still surrounding me, keeping me cool, but as the day heated up, and the roaster cranked out batches of beans, the roasting room got hot! It was then that Jens began to divulge his past experiences with roasting coffee, his current projects, and his future plans. Read on to find out about his beginnings, MAPS Coffee, and what’s to come!


Jens Story

His relationship with roasting began as a child, growing up in the Wood River Valley. His father had a small time roasting operation in the back room of their home. After graduating from high school Jens made his way to California, only to be called back to Idaho a few years later when the family roasting operation expanded. His exposure to the roasting process at a young age continues to play a role in how he roasts today, as does his experiences in California. Thankfully for us Idahoans, Jens has brought his knowledge and experience to artisan sourced and roasted beans, which you can find at Maude’s in Ketchum, Idaho, Black Owl Coffee in Hailey, Idaho, and on his website Stamp 2 (2)

Continue reading “MAPS Coffee: Bringing Artisan Roasts to Idaho”

Loosing the Grip: A Shoulders, Neck and Chest Opening Sequence

yogi holding the worldThe expression, ‘to carry the weight of the world on your shoulders’ didn’t come from Chakra informationnowhere. In the shoulders, neck, and chest one may carry responsibility, heavy heartedness, grief, pain, and/or anger leading to tightness and heaviness in these areas. These emotions, as well as the bodies physical response to them, originate from the heart.

One may think of the heart center being located in the front center portion of the chest, when actually the energy located here moves three dimensionally. A block in this area may manifest physically in the upper back or shoulders, arms, heart, immune system and lungs. This sequence is designed to open, stretch, and strengthen these areas. Continue reading “Loosing the Grip: A Shoulders, Neck and Chest Opening Sequence”

A Game for Cultivating Gratitude: Gratitude A-Z


What Exactly is Gratitude?

The National Institute of Health defines gratitude as having appreciation of what is valuable and meaningful to oneself; a general state of thankfulness and/or appreciation. The practice of gratitude reminds us of the miracles which unfold in our lives everyday. It grounds us in the present moment and supports us in cultivating positive perspective. Cultivating this sense of appreciation or thankfulness can be done in many ways, one no better than the other. One must simply find the practice which works best for them. Continue reading “A Game for Cultivating Gratitude: Gratitude A-Z”

Roasted Sweet Chili Almonds with Lime – Deliciously Addictive!

The invitation to attend a Mexican themed dinner party put me into creation mode. I wanted to contribute a tasty treat others could snack on while socializing, which was also vegan and easy to prepare. A quick rummage through the pantry gave me the inspiration for these sweet, spicy, deliciously addictive roasted almonds.


Roasted Sweet Chili Almonds with Lime

10 minute prep              20 minute bake


4 cups raw almonds

1/4 cup maple syrup Continue reading “Roasted Sweet Chili Almonds with Lime – Deliciously Addictive!”

Cacao and Walnut No Bake Cookies – Vegan Style!

Although dessert items aren’t usually on my regular day-to-day menu, this week they seem to be at the top of the list! These rich chocolaty walnut cookies have been the replacement for my usual green smoothie, acting as the breakfast of champions (which I wouldn’t recommend doing too often). I’m not feeling too guilty though! This 30 minute, one pot wonder boast several heart healthy ingredients such as walnuts, oatmeal, peanut butter, and cacao. Whether deciding to enjoy them for breakfast, a snack, or dessert, you’ll find yourself in chocolate walnut-y heaven.. not a bad place to be!

Cacao and Walnut No Bake Cookies

20 minutes                   One Pot                   Vegan/ Gluten Free                  13 servings Continue reading “Cacao and Walnut No Bake Cookies – Vegan Style!”