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What if, instead of a To Do list, you spent some time creating a Grateful For list? Try taking a break from planning, prepping, cleaning, feasting, organizing and shopping this week. Jot down things you are thankful for, this season and beyond. Notice the perspective shift away from action and effort towards joy and peace. ๐Ÿ™ Have a wonderful season of Gratitude and a blessed Thanksgiving. #gratitude #thankfullist #selfcare #30daysofgratitude #thanksgiving #findyour8020
What if, instead of a To Do list, you spent some time creating a Grateful For list? Try taking a break from planning, prepping, cleaning, feasting, organizing and shopping this week. Jot down things you are thankful for, this season and beyond. Notice the perspective shift away from action and effort towards joy and peace. ๐Ÿ™ Have a wonderful season of Gratitude and a blessed Thanksgiving. #gratitude  #thankfullist  #selfcare  #30daysofgratitude  #thanksgiving  #findyour8020 
The magic of yin healing. #waterfall pose: a natural anti-anxiety helper: slows heart rate down, releases tightness and soreness in feet and legs. Gravity helps to relieve backache. Against a wall can feel so good before bed to get you ready for rest. #restandrecover #yinyoga #yogahealing #poseoftheday #selfcare #findyour8020 #greenzone
Healthy lunch ... hungry, growing kid ... handled #chipotle #appetite #kids #cleaneating #realfood #healthyfastfood #findyour8020
Reset your cravings this season: B vitamins can help. Find Crave Away and our full line of nutritional supplements at Protea Medical Center... plus our full vitamin injection menu. We are here to help during the most wonderful (and sometimes hectic) time of the year. #supplements #vitamins #wellness #naturopathicmedicine #cravingsreset #findyour8020 #holisticnutrition #holistichealth #healthyeating #healthcoach #stressrelief
Feeling deeply, remembering hard things that happened - and the person you are because of them - forgiving and being your best self: soul-affirming but at times emotionally draining. Resolving today to return to the 200-page draft of a book I wrote three years ago that helped me heal and free myself from guilt. Sometimes life gently nudges you towards a path...other times it hits you like a ray of light. If just one person can benefit and find some healing through my life experience with a sick child, grief, guilt and redemption, then itโ€™s worth diving back in. Second Chance Life : a manuscript destined for its own second chance in 2018. #leapoffaith #secondchance #author #writer #healing #wellness #therapy #findyour8020 #kidneydisorder #takeachance #facethefear #dothething
Feeling deeply, remembering hard things that happened - and the person you are because of them - forgiving and being your best self: soul-affirming but at times emotionally draining. Resolving today to return to the 200-page draft of a book I wrote three years ago that helped me heal and free myself from guilt. Sometimes life gently nudges you towards a path...other times it hits you like a ray of light. If just one person can benefit and find some healing through my life experience with a sick child, grief, guilt and redemption, then itโ€™s worth diving back in. Second Chance Life : a manuscript destined for its own second chance in 2018. #leapoffaith  #secondchance  #author  #writer  #healing  #wellness  #therapy  #findyour8020  #kidneydisorder  #takeachance  #facethefear  #dothething 
I am daily blessed by the sweetest teenager (he turned 14 yesterday). Autism has been challenging to navigate but I wouldnโ€™t change who he is. Special needs has taught my whole family how to be more patient, gracious and love life more. This kid is the main inspiration for living this way โญ๏ธ#specialneeds #autismrockstar #howfarwevecome #dailyblessings #birthdayboy๐ŸŽ‰ #findyour8020 #primaryfood #myhero
Everything hurts today: back, shoulder, hips, my left Hamstring. Having a chronic condition can be hidden from the outside but itโ€™s complete exhaustion being in pain all the time. Thankful for an unexpexted few hrs at home this morning to sequence my next class and practice some #yin to give myself brief relief. And recommit to a regular yin practice to keep my body more stretched and less constricted. #scoliosissucks #wellness #homepractice #selfcare #poseoftheday#sideplank #primaryfood #findyour8020 #breatheandbe #yogahealing #vashistasana
Everything hurts today: back, shoulder, hips, my left Hamstring. Having a chronic condition can be hidden from the outside but itโ€™s complete exhaustion being in pain all the time. Thankful for an unexpexted few hrs at home this morning to sequence my next class and practice some #yin  to give myself brief relief. And recommit to a regular yin practice to keep my body more stretched and less constricted. #scoliosissucks  #wellness  #homepractice  #selfcare  #poseoftheday #sideplank  #primaryfood  #findyour8020  #breatheandbe  #yogahealing  #vashistasana 
Our InBody analysis scale serves as a snapshot into your unique metabolism and bodyโ€™s bio-dynamics. Weight is so much more than just a number: your overall weight includes water, lean muscle mass, and fat. We can help track muscle gain, fat loss, body fat percentage and if your water is properly balanced: meaning a healthy ratio of water both inside and outside your cells. We use it for elimination diets to notice changes in water retention, as well as for personal trainers helping clients put on muscle, patients who are getting their hormones regulated, and patients on both the hcG and HFLC diets targeting fat loss. This scale is a fantastic tool to understand how food, hormones, exercise, hydration, supplements and more can change and shift your bodyโ€™s composition. $10 to get on the scale (the scan takes less than 3 minutes) and a 10 min talk with a nutritionist to go over results; free for each patient at every visit. Find out more today: 480-557-9095. #inbodyscale #bioindoviduality #findyour8020 #themoreyouknow #fooddetective #wellness #naturopathicmedicine #knowledgeispower #balancedliving #healthyweightloss #proteamedicalcenter
Our InBody analysis scale serves as a snapshot into your unique metabolism and bodyโ€™s bio-dynamics. Weight is so much more than just a number: your overall weight includes water, lean muscle mass, and fat. We can help track muscle gain, fat loss, body fat percentage and if your water is properly balanced: meaning a healthy ratio of water both inside and outside your cells. We use it for elimination diets to notice changes in water retention, as well as for personal trainers helping clients put on muscle, patients who are getting their hormones regulated, and patients on both the hcG and HFLC diets targeting fat loss. This scale is a fantastic tool to understand how food, hormones, exercise, hydration, supplements and more can change and shift your bodyโ€™s composition. $10 to get on the scale (the scan takes less than 3 minutes) and a 10 min talk with a nutritionist to go over results; free for each patient at every visit. Find out more today: 480-557-9095. #inbodyscale  #bioindoviduality  #findyour8020  #themoreyouknow  #fooddetective  #wellness  #naturopathicmedicine  #knowledgeispower  #balancedliving  #healthyweightloss  #proteamedicalcenter 
A great Keto-friendly lunch? Greens, healthy fat salad dressing, some nuts for texture, and 3 oz of protein. If you're dairy free like me, eating keto can be challenging, as easy sources of fat are quickly found in dairy items. These two dressings are both delicious and on point for the dairy - intolerant eaters out there (*the poppy seed one has more carbs than standard keto... remember that we tweak macros according to each person's unique goals and biometrics.*) Briannas Poppy Seed dressing contains 14 g fat and 7 g net carbs per serving; the Vegan Ranch boasts 15 g fat (omega-3's) and just 1 g net carb. As I find more d/f ideas I will post and share here! ๐Ÿ‘๐Ÿ‘#dairyfree #ketosisdiet #ketosischallenge #findyour8020 #balanceddiet #greenspower #cleaneating #eatfatgetthin
A great Keto-friendly lunch? Greens, healthy fat salad dressing, some nuts for texture, and 3 oz of protein. If you're dairy free like me, eating keto can be challenging, as easy sources of fat are quickly found in dairy items. These two dressings are both delicious and on point for the dairy - intolerant eaters out there (*the poppy seed one has more carbs than standard keto... remember that we tweak macros according to each person's unique goals and biometrics.*) Briannas Poppy Seed dressing contains 14 g fat and 7 g net carbs per serving; the Vegan Ranch boasts 15 g fat (omega-3's) and just 1 g net carb. As I find more d/f ideas I will post and share here! ๐Ÿ‘๐Ÿ‘#dairyfree  #ketosisdiet  #ketosischallenge  #findyour8020  #balanceddiet  #greenspower  #cleaneating  #eatfatgetthin 
Sometimes you just need to. Last pkg in my kids' stash.
Yes,
I checked. ๐Ÿ˜ฌ
#freeatlast #keepingitreal #findyour8020 #balancedliving #sugarrush #crapcandyisthebest
Beautiful day for a hike in my neighborhood. 'Look deep into nature, and you will understand everything better.' Albert Einstein ๐Ÿƒ#naturetherapy #azfall #selfcare #tgif #balancedliving #getoutside #primaryfood #findyour8020 #wellness #yogahike #balancepose
Every afternoon I come home to butterflies roaming about the front shrubs. They disperse with the sound of my car, but this guy lingered for me just now. Butteries have always reminded me of hope and joy when things feel dark or confusing. Always a lovely way to transition from teaching/working to greeting my kids off the bus๐Ÿฆ‹#naturelover #butterfly #findyour8020 #sunshineinmysoul #azfall #wellness
Every afternoon I come home to butterflies roaming about the front shrubs. They disperse with the sound of my car, but this guy lingered for me just now. Butteries have always reminded me of hope and joy when things feel dark or confusing. Always a lovely way to transition from teaching/working to greeting my kids off the bus๐Ÿฆ‹#naturelover  #butterfly  #findyour8020  #sunshineinmysoul  #azfall  #wellness 
When you have 3 kids, a lot of candy comes in your house on Halloween. Allowed myself 3 pieces last nite and am happy to say that that did it for me as being enough. Dots however are my weakness: I see them there right in the middle. To be really real , I admit that the little package may be my 20% later. #halloweensugarrush #findyour8020 #balancedlife #cravings #cravingreset #sugardetox
When you have 3 kids, a lot of candy comes in your house on Halloween. Allowed myself 3 pieces last nite and am happy to say that that did it for me as being enough. Dots however are my weakness: I see them there right in the middle. To be really real , I admit that the little package may be my 20% later. #halloweensugarrush  #findyour8020  #balancedlife  #cravings  #cravingreset  #sugardetox 
My son at my mom's river in Washington, a different feeling in Fall but still lovely.  There's no place like home and no #primaryfood as soul-affirming as family๐Ÿ‚#naturelover #naturetherapy #pnwwonderland #findyour8020 #wellness #randr #familyreunion #vacationmode #autumn๐Ÿ
Beautiful Fall sunny day in the #pnw where I grew up. Nature therapy featuring my sweet niece #pnwonderland #family #primaryfood #findyour8020 #washingtonautumn #vacation
Sunshine, breeze and yoga: good for the body and soul. What makes you happy? Do more of it in ways both big and small to fuel your joy๐ŸŒท#selfcare #yogaoutside #yogatherapy #findyour8020 #breatheandbe #primaryfoods #bakasana #fallinaz #sunshineinmysoul
We are leaving on Friday am for four days. My mission should I choose to accept is to eat this Costco mother-load of mixed greens before then. Challenge accepted. #veggiepower #eatyourgreens #cleaneating #findyour8020 #poweroffood #holisticnutrition #superfoods
Baby therapy ๐Ÿ’•๐Ÿ’™ snuggles with my sweetest, newest nephew #familymatters #proudauntie #selfcare #lovemynephew #findyour8020 #restandrestore
Before, going for a 3 mile run then taking hot yoga followed by teaching a class and working out w/my trainer right afterwards would be a nice, tough Friday Funday. Today I skipped the run and felt amazing driving to yoga. Almost skipped taking my cortisol since I'm trying to not need it every day as my levels restore. Yoga was hard - I was at 75% - and then teaching my class went like a dream. Worked out for the first time in six wks at my trainer's, felt at 70%... then crashed driving home. Craved sugar big time, dragged myself into my living room for some yin. This happens when I am injured or sick and  have to slow down. I want to be at full capacity so badly, I push it when I'm not ready. The hardest lesson of all is acceptance and patience. I feel foggy now and drained, but have hope that I am on the mend based on morning energy and my natural happy joy returning. Our bodies and spirits are resilient, with tremendous capacity to heal, as long as our 'go getter' brains and psyches respect the process. ๐Ÿ™#selfcare #naturalhealing #adrenalrestore #crash #holistichealth #wellness #patience #findyour8020 #trusttheprocess #breatheandbe
Before, going for a 3 mile run then taking hot yoga followed by teaching a class and working out w/my trainer right afterwards would be a nice, tough Friday Funday. Today I skipped the run and felt amazing driving to yoga. Almost skipped taking my cortisol since I'm trying to not need it every day as my levels restore. Yoga was hard - I was at 75% - and then teaching my class went like a dream. Worked out for the first time in six wks at my trainer's, felt at 70%... then crashed driving home. Craved sugar big time, dragged myself into my living room for some yin. This happens when I am injured or sick and have to slow down. I want to be at full capacity so badly, I push it when I'm not ready. The hardest lesson of all is acceptance and patience. I feel foggy now and drained, but have hope that I am on the mend based on morning energy and my natural happy joy returning. Our bodies and spirits are resilient, with tremendous capacity to heal, as long as our 'go getter' brains and psyches respect the process. ๐Ÿ™#selfcare  #naturalhealing  #adrenalrestore  #crash  #holistichealth  #wellness  #patience  #findyour8020  #trusttheprocess  #breatheandbe 
4.5 lbs of produce pressed into one 12 oz drink. Eating greens throughout day is, in my opinion, the number one important shift you can make to boost your nutrition ... if you're on the go and can't get them all in, however, drinking your greens is a great option. Just 9 g carbs and 2 g protein as a bonus in this brand.๐Ÿ™Œ๐Ÿ™Œ#juicing #coldpressedjuice #greenspower #veggiepunch #eattherainbow #findyour8020 #balanceddiet #wellness #thirstythursday #holisticnutrition #100%juice
4.5 lbs of produce pressed into one 12 oz drink. Eating greens throughout day is, in my opinion, the number one important shift you can make to boost your nutrition ... if you're on the go and can't get them all in, however, drinking your greens is a great option. Just 9 g carbs and 2 g protein as a bonus in this brand.๐Ÿ™Œ๐Ÿ™Œ#juicing  #coldpressedjuice  #greenspower  #veggiepunch  #eattherainbow  #findyour8020  #balanceddiet  #wellness  #thirstythursday  #holisticnutrition  #100 %juice
Alien Skinny has arrived for the season! Which means Halloween is almost here ... which means candy, temptations, sugar crashes and sometimes - a lot of regret. Go easy on yourself ! What strategies do you employ to reduce your sugar cravings? When you do indulge, what is your candy of choice? Mine are Snickers minis - all day every day. But one now, instead of a handful...๐ŸŽƒ๐ŸŽƒ#sugardaze #halloween #findyour8020 #sugarreduction #cravings #selflove
Alien Skinny has arrived for the season! Which means Halloween is almost here ... which means candy, temptations, sugar crashes and sometimes - a lot of regret. Go easy on yourself ! What strategies do you employ to reduce your sugar cravings? When you do indulge, what is your candy of choice? Mine are Snickers minis - all day every day. But one now, instead of a handful...๐ŸŽƒ๐ŸŽƒ#sugardaze  #halloween  #findyour8020  #sugarreduction  #cravings  #selflove 
Kids are back in school and I got lashes back on. It's a small splurge for someone as low maintenance as me, but I always feel prettier and more put together in my busy life. #lashextensions #selfcare #selflove #balancedliving #findyour8020
It's coming back , my cortisol. Been on treatment for a month and feel like I'm recovering a bit more each day. Just posted an article about empowerment and my adrenal fatigue story on our website blog: http://protealife.com/empowerment-and-your-health/ ๐Ÿ™#adrenalfatigue #adrenalrestore #naturopathicmedicine #findyour8020 #holistichealth #holisticnutrition #cortisol #breatheandbe #patience #wellnesswarrior #empowerment
Tempting as it is to go out to dinner when hubby is gone, I decided to stay in with kids and make some pasta. Pancetta, carrots, tomatoes and parsley with the Holy Trinity (oil, garlic, onion) over g/f pasta. Simple and delicious wins yet again. #glutenfree #homecooking #cleaneating #italianfood #holisticnutrition #dinnerathome #balanceddiet #crazysaturdaynight #findyour8020
After a day shopping with my kids and navigating them out in public, I am blown away how far Liam my oldest has come in speech, patience and social nuances.  Autism is a tough road but also one filled with grace, joy and humility as you watch these kids sprout wings. As a parent, it makes you want to fly a little bit, too. With one leg against a wall for support :-) #autismmom #fallbreak #family #kids #inversionpractice #yogaathome #yogaforlife #findyour8020 #wellness #perspective #grateful #forearmbalance
After a day shopping with my kids and navigating them out in public, I am blown away how far Liam my oldest has come in speech, patience and social nuances. Autism is a tough road but also one filled with grace, joy and humility as you watch these kids sprout wings. As a parent, it makes you want to fly a little bit, too. With one leg against a wall for support :-) #autismmom  #fallbreak  #family  #kids  #inversionpractice  #yogaathome  #yogaforlife  #findyour8020  #wellness  #perspective  #grateful  #forearmbalance 
Sometimes the line of who you are in the world blends with who you are inside. You can be confident, giving, joyful and 'on fire' on the outside, while anxious, self-conscious, insecure and blue on the inside. I believe real strength comes from knowing and loving each side of ourselves and exploring how the two can enrich the other. Then you can be authentic and real. I like this blurry accidental pic b/c to me it captures the complexity of being a human in all of its blurry edges. #findyour8020 #knowyourself #extrovertedintrovert #selfcare #honesty #primaryfood #wellness #mentalhealth #holistichealth
Sometimes the line of who you are in the world blends with who you are inside. You can be confident, giving, joyful and 'on fire' on the outside, while anxious, self-conscious, insecure and blue on the inside. I believe real strength comes from knowing and loving each side of ourselves and exploring how the two can enrich the other. Then you can be authentic and real. I like this blurry accidental pic b/c to me it captures the complexity of being a human in all of its blurry edges. #findyour8020  #knowyourself  #extrovertedintrovert  #selfcare  #honesty  #primaryfood  #wellness  #mentalhealth  #holistichealth 
Simple pleasures: a perfectly cook over-easy egg in a cast iron skillet. So good over Udis toast after teaching early this am. ๐Ÿณ#simplepleasures #cleaneating #perfectprotein #findyour8020 #breakfastfuel #holisticnutrition
I ran a 5k and hiked today, then cleaned my plate at lunch. Usually I get a salad - usually I have leftovers - but today my body screamed 'carbs!' Brown rice , chicken and black bean burrito bowl, hold the dairy; add some guac. Listening to our bodies can be so freeing - and filling #chipotle #cleaneating #fooddetective #foodasmedicine #carbs #exercisefuel #findyour8020 #holisticnutrition #wholefood
Avocado oil. ๐Ÿ‘
Tomatoes.๐Ÿ‘
Garlic. ๐Ÿ‘
Chili flakes. ๐Ÿ‘
Parsley. ๐Ÿ‘
Water. ๐Ÿ‘
Salt. ๐Ÿ‘
Simmer covered for 45 min ... then add fresh salmon. A perfectly beautiful, savory, simple Sunday night dish is born. #aquapazza #italiancooking #cleaneating #simpleingredients #wholefood #findyour8020 #balanceddiet #balancedliving #holisticnutrition #sundaynightdinner
Let your inner light burn brightly.  #yogawisdom #findyour8020 #breatheandbe #yogahealing #prayforpeace
This kid only drinks water.
4th glass at dinner - and the main course hadn't even arrived yet - down! He could teach us all a thing or two about proper hydration๐Ÿ˜‚#hydrationiskey #drinkyourwater #thirstquench #findyour8020 #balancedliving #holisticnutrition #fridaydinnerout
Morning neighborhood runs at sunrise are lovely with cool temps and this view #findyour8020 #morningrun #sunrise #runningpath #primaryfood #fridayfun #tgif #5k
Some fun at work today . I love helping people learn and succeed. #patientempowerment #hflcdiet #macros #ketodiet #findyour8020 #holisticnutrition #balancedliving #healthyfats
Post workout -
Throw in your purse to offset between meals hanger - 100 calories, 4 g net carb and 4 g fiber -
Sometimes you just need a mini snack to curb a sweet tooth craving ๐Ÿฌ#sensiblesnacking #findyour8020 #holisticnutrition #fiber #100caloriesnacks #sweettooth #kindbar #kindmini
Homemade gluten-free fried chicken! Yes please on a Sunday night #glutenfree #foodporn #findyour8020 #balancedliving #sundayfunday #splurge #wholefood
Smiling today because I feel forever grateful and blessed that I took a chance to change my career (to become a Nutritionist) and jumpstart my second career (yoga teacher) - both at the same time - by jumping back into YTT 12 years after my first round. I love being a guide for people who want more joy, empowerment, healing and wellness in their lives. #joblove #dowhatyoulove #careerchange #followyourheart #holisticnutrition #yogahealing #yogateacherinspiration #yinyoga #findyour8020 #breatheandbe #yogateachertraining
Smiling today because I feel forever grateful and blessed that I took a chance to change my career (to become a Nutritionist) and jumpstart my second career (yoga teacher) - both at the same time - by jumping back into YTT 12 years after my first round. I love being a guide for people who want more joy, empowerment, healing and wellness in their lives. #joblove  #dowhatyoulove  #careerchange  #followyourheart  #holisticnutrition  #yogahealing  #yogateacherinspiration  #yinyoga  #findyour8020  #breatheandbe  #yogateachertraining 
Another entry in the kid healthy lunch files: steak and veggie fried rice (made by Dr B), a chia bar, orange, G/F pretzels and fruit snacks for good measure. A trick to success with lunches?  Prepare them the night before, along with dinner, and pack up main course so its ready to grab from fridge during the morning hustle. Made for a stress free morning - and our 5th grader was pleased at punch with it. #balancedliving #findyour8020 #cleaneating #healthykidslunch #eattherainbow #wholefood
Another entry in the kid healthy lunch files: steak and veggie fried rice (made by Dr B), a chia bar, orange, G/F pretzels and fruit snacks for good measure. A trick to success with lunches? Prepare them the night before, along with dinner, and pack up main course so its ready to grab from fridge during the morning hustle. Made for a stress free morning - and our 5th grader was pleased at punch with it. #balancedliving  #findyour8020  #cleaneating  #healthykidslunch  #eattherainbow  #wholefood 
Always in search of a less-sweet afternoon pick me up: hubby loves Trenta sizes and asked for 4 pumps of syrup instead of the standard 7 in this pineapple iced tea. Normally I would have asked for no syrup or maybe 2 pumps only, but yesterday I was extra tired. Any chance to reduce the sugar load in what we eat each day is a step in creating a new pattern. #findyour8020 #balancedliving #lessugar #starbucks #pickmeup #afternoonboost
Always in search of a less-sweet afternoon pick me up: hubby loves Trenta sizes and asked for 4 pumps of syrup instead of the standard 7 in this pineapple iced tea. Normally I would have asked for no syrup or maybe 2 pumps only, but yesterday I was extra tired. Any chance to reduce the sugar load in what we eat each day is a step in creating a new pattern. #findyour8020  #balancedliving  #lessugar  #starbucks  #pickmeup  #afternoonboost 
A simple, go - to , keto-friendly Monday night meal: flank steak with salsa over diced zucchini sautรฉed with avocado oil, onions and garic. #dinnerwin #ketodiet #hflcdiet #findyour8020 #cleaneating #wholefood #holisticnutrition #eatclean #eatyourgreens #eatfatgetthin #paleoeating
Playlisting, sequencing and coffee drinking after 10 hours sleep. Yes please, Saturday. #randr #selfcare #yogahealing #adrenalrestore #adrenalfatigue #stillness #findyour8020 #findyourcenter #balancedliving
Got B12? Benefits include: more energy, better heart health, clearer brain and mood. We are offering vitamin B12 shots for $10 at the Soulful Tribe Arizona Yoga Festival #soulfultribeazyogafestival 
this weekend! Come by the Protea Medical booth for shots, bars, a chance to win raffle prizes and more. #b12 #vitaminshots #findyour8020 #naturopathicmedicine #holisticnutrition #holistichealth #yogafestival #vendorhall
2 wks on 5 mg cortisol, more sleep and mellow workouts only:: I'm coming back from my adrenal crash. Taught sunrise yoga, rowed for 20 min, and powering up for my patients with a shake. No vitality crash: just good, happy energy. Feels amazing. Now to continue being patient and keep myself in balance ๐Ÿ‘#adrenalrestore #findyour8020 #restoreyourbody #cleaneating #naturopathicmedicine #wellness #holisticnutrition #cortisolsos #lifecafe
The best, most delicious way to amp up your gut biome without dairy. My 10 y old polished off the mango as an after dinner treat : kid tested, mother approved. Those little hitters made a sneak appearance in school lunches, too. #gutbrainconnection #guthealth #kidtested #findyour8020 #cleaneating #restoreyourbody #wholefood #balanceddiet
Arizona is one of the sunniest states in the country, yet we see patients all the time with low vitamin D levels. 15-20 min of unfiltered sunshine each day can raise your vit D levels naturally. If you need a boost, we offer doctor supervised vitamin D injections as well. ๐ŸŒด๐ŸŒž#vitamind #sunshineisgoodforyou #findyour8020 #labwork #naturopathicmedicine #holisticnutrition #wellness
One of the most impactful things we do at Protea as a naturopathic clinic and health/wellness center is use labwork to diagnose conditions. The best way to put an answer to WHY you feel like you do is to run labwork for specific pathways and let your results fill in the puzzle. Here is a graph of the salivary cortisol panel I sent in a few weeks ago, collecting saliva four times in one day to see how it moves through my system. As you can see, my am ones are very low (the pen marks where it should be upon waking). There is a reason WHY I've been feeling so depleted! We will help you find answers through labs and diagnostics, and create a treatment plan that works for you. Call today ... #proteamedicalcenter #adrenalfatigue #cortisolrestore #findyour8020 #balancedliving #labwork #holisticnutrition #holistichealth #naturopathicmedicine #restandrecover
One of the most impactful things we do at Protea as a naturopathic clinic and health/wellness center is use labwork to diagnose conditions. The best way to put an answer to WHY you feel like you do is to run labwork for specific pathways and let your results fill in the puzzle. Here is a graph of the salivary cortisol panel I sent in a few weeks ago, collecting saliva four times in one day to see how it moves through my system. As you can see, my am ones are very low (the pen marks where it should be upon waking). There is a reason WHY I've been feeling so depleted! We will help you find answers through labs and diagnostics, and create a treatment plan that works for you. Call today ... #proteamedicalcenter  #adrenalfatigue  #cortisolrestore  #findyour8020  #balancedliving  #labwork  #holisticnutrition  #holistichealth  #naturopathicmedicine  #restandrecover 
I am open to medication, sleep and supplements to restore and repair my adrenals (my am cortisol came back extremely low ) but I also believe passionately in the importance of food to heal. #superfoods #avocadolove #balanceddiet #healthyhabits #adrenalrestore #adrenalfatigue #holisticnutrition #foodasmedicine #findyour8020 #cleaneating #salmonsalad #fatasfuel
Inhale love, exhale suffering. Sending love and peace to Florida on this Sunday night . Feeling grateful for second, third, 99 chances to make something beyond what you thought it could be. Humbled by the chance to touch people when they come to yoga exactly how they are, open to receive and then give back . ๐Ÿ™โค๏ธ๐ŸŒบ#sundaymusings #yogahealing #yogatherapy #trusttheprocess #lovetakesworth#balancedliving #findyour8020 #breatheandbe #hurricaneirma
Sometimes 24 hours of quality time , away from the routine, laughing a lot and dancing a little after a rough month can be all it takes to reset a deep relationship. Strong relationships take communication, commitment and honesty, even when it feels like work. Primary foods can nourish us where no amount of secondary (edible) food can, to provide joy and purpose in lifeโค๏ธ . #findyour8020 #balancedliving #qualitytime #primaryfood #lasvegas #marriagerocks
Sometimes 24 hours of quality time , away from the routine, laughing a lot and dancing a little after a rough month can be all it takes to reset a deep relationship. Strong relationships take communication, commitment and honesty, even when it feels like work. Primary foods can nourish us where no amount of secondary (edible) food can, to provide joy and purpose in lifeโค๏ธ . #findyour8020  #balancedliving  #qualitytime  #primaryfood  #lasvegas  #marriagerocks 
Running this morning: Appreciative of full moons setting and, behind me, a bright sun rising with the promise of a new day with many possibilities. #moonset #sunrise #azsummer #morningrun #findyour8020 #balancedliving #naturelover #healthyhabits #desertliving
Every day, Mon - Fri , my kids have something after school, from swim team to swim lessons to speech therapy . Today it's after school drawing class for my 5th grader and special olympics bowling for my 8th grade #autismrockstar . We take time for a healthy snack stop and I try every day to feel appreciative of time spent with them instead of time taken away from home after a long day. Through an enriched life with social interaction and skill development, kids on the spectrum can thrive. #momtaxi #afterschoolsnack #afterschoolactivities #itsakidslife #family #primaryfood #findyour8020 #balancedliving
Every day, Mon - Fri , my kids have something after school, from swim team to swim lessons to speech therapy . Today it's after school drawing class for my 5th grader and special olympics bowling for my 8th grade #autismrockstar  . We take time for a healthy snack stop and I try every day to feel appreciative of time spent with them instead of time taken away from home after a long day. Through an enriched life with social interaction and skill development, kids on the spectrum can thrive. #momtaxi  #afterschoolsnack  #afterschoolactivities  #itsakidslife  #family  #primaryfood  #findyour8020  #balancedliving 
Hope you all are enjoying the holiday with some r and r #restore #holidayweekend๐Ÿ‡บ๐Ÿ‡ธ #findyour8020 #selfcare #sleep #holistichealth
Avocado hummus and sangria after first teaching then practicing yoga this am. Perfect. #findyour8020 #superfoods #balancedliving #cleaneating
Had two later patients today so I went back to sleep this am as part of my 'rest and recover' project. It's a struggle to reconcile the badass go-getter with the smarter , move slower self-care guru. We have both sides to us and it's ok to recognize how hard it can be to find and maintain balance. #balancedliving #selfcare #restandrecovery #adrenalrestore #sleeptherapy #findyour8020 #holisticnutritionist #
2 mile sunrise walk/run with this girl this am. Her first time getting out early with me. It's slow, it can be hard to start, but one step at a time for success. For changing your diet, creating a new healthy living habit, starting an exercise routine, training for a race. Success lies in the effort and the working towards. #goals #onestepatatime #morningrun #girlsontherun #balancedliving #healthyhabits #findyour8020 ๐Ÿ‘Ÿ๐Ÿ‘Ÿ
2 mile sunrise walk/run with this girl this am. Her first time getting out early with me. It's slow, it can be hard to start, but one step at a time for success. For changing your diet, creating a new healthy living habit, starting an exercise routine, training for a race. Success lies in the effort and the working towards. #goals  #onestepatatime  #morningrun  #girlsontherun  #balancedliving  #healthyhabits  #findyour8020  ๐Ÿ‘Ÿ๐Ÿ‘Ÿ
I'm a Seattle girl at heart and I just love coffee. 16 yrs ago, it took me 6 months to wean myself off sugar in my coffee. Now I am dairy free and go for reduced sugar whenever possible: needed a treat today and can still get it with a Cascara Coconut Milk Americano with 2 pumps of sweetener instead of - wait for it - the normal 6. 6!  Start reducing sugar in your favorites and eventually you won't even miss it as your sweet tooth resets. Your body will be happier, too. #sugarreduction #starbucks #coconutmilk #caffienated #findyour8020 #replaceyourcravings #holisticnutrition #sweettooth #patternreset #trusttheprocess #balanceddiet
I'm a Seattle girl at heart and I just love coffee. 16 yrs ago, it took me 6 months to wean myself off sugar in my coffee. Now I am dairy free and go for reduced sugar whenever possible: needed a treat today and can still get it with a Cascara Coconut Milk Americano with 2 pumps of sweetener instead of - wait for it - the normal 6. 6! Start reducing sugar in your favorites and eventually you won't even miss it as your sweet tooth resets. Your body will be happier, too. #sugarreduction  #starbucks  #coconutmilk  #caffienated  #findyour8020  #replaceyourcravings  #holisticnutrition  #sweettooth  #patternreset  #trusttheprocess  #balanceddiet 
What yoga has taught me, #6420. Don't run from pain. Don't react to discomfort. Observe and notice it without judgment, reaction or attachment and allow your breath and your body to heal. Bad back today so I did some backbends, twists, and forward folds. Learning a lot when my scoliosis issue flares up. I used to run from it, get mad, try to mask the pain. Now I respect it and try to learn from it. Thank you, yoga๐Ÿ‘๐Ÿ™#lessonsfromthemat #yogahealing #yogatherapy #yogaathome #backbends #findyour8020 #balancedliving #breatheandbe
What yoga has taught me, #6420 . Don't run from pain. Don't react to discomfort. Observe and notice it without judgment, reaction or attachment and allow your breath and your body to heal. Bad back today so I did some backbends, twists, and forward folds. Learning a lot when my scoliosis issue flares up. I used to run from it, get mad, try to mask the pain. Now I respect it and try to learn from it. Thank you, yoga๐Ÿ‘๐Ÿ™#lessonsfromthemat  #yogahealing  #yogatherapy  #yogaathome  #backbends  #findyour8020  #balancedliving  #breatheandbe 
Ready to hunker down w a good audio book this wknd #findyour8020 #balancedliving #selfcare #weekendvibes
THIS JUST IN: both my boys ate their side bowls of sautรฉed zucchini BEFORE they touched their bacon red sauce noodles. Score for #greenspower ! #findyour8020 #holisticnutrition #balancedliving #eattherainbow #eatyourgreens #kidsdinner #cleaneating #balanceddiet
Know the signs! If your thyroid and hormones have been checked and are in balance, yet you still have symptoms of extreme fatigue ... it may be time to check your cortisol levels. Call our office for more information and start taking care of yourself today.๐Ÿ™#adrenalrestore #adrenalfatigue #proteamedicalcenter #naturopathicmedicine #holisticnutrition #selfcare #cortisol #findyour8020 #holistichealing (image by https://www.integrativepsychiatry.net/adrenal_fatigue.html)
Grief doesn't go away, even with the passage of time. I've loved very few as much as I loved my dad. His passing defined my life in so many ways. My grief these past years has grown, developed, crashed like waves in the middle of an ocean storm, and lapped serenely like gentle waves on a beautiful calm shore. We shouldn't try to 'get over' major loss but instead use it as a way to love more. I pause to honor my dad today on the 21st anniversary of his death from cancer. And see where I can love with more depth and compassion. Please reach out to someone you trust if you feel isolated in grief and need a lifeline. It's a beautiful thing to feel so deeply, even as it hurts. ๐Ÿ™ #grief #loss #familylove #balancedliving #holistichealth #findyour8020 #healthygrieving #healing
Grief doesn't go away, even with the passage of time. I've loved very few as much as I loved my dad. His passing defined my life in so many ways. My grief these past years has grown, developed, crashed like waves in the middle of an ocean storm, and lapped serenely like gentle waves on a beautiful calm shore. We shouldn't try to 'get over' major loss but instead use it as a way to love more. I pause to honor my dad today on the 21st anniversary of his death from cancer. And see where I can love with more depth and compassion. Please reach out to someone you trust if you feel isolated in grief and need a lifeline. It's a beautiful thing to feel so deeply, even as it hurts. ๐Ÿ™ #grief  #loss  #familylove  #balancedliving  #holistichealth  #findyour8020  #healthygrieving  #healing 
I've been teaching a lot of heart opening/ chest expansion poses lately, like #ustrasana , and now - seeing the Eclipse today and feeling that unique energy - I know why. Time to release something holding us back and allow something unique and full of unexpected blessings in. ๐ŸŒ—๐Ÿ’ซ#eclipse #energyshift #findyourcenter #heartexpansion #letitgo #abundance #embracetheunknown #findyour8020 #breatheandbe #balancedliving #yogahealing
Feeling like you're on fumes? You are not alone. We can help you recognize the signs of adrenal fatigue, including constant tiredness, irritability, dark circles under your eyes, restless sleep, and more. We can run labwork to test your cortisol to confirm the diagnosis.

As busy people we give all day and go, go, go ... until it catches up to us. Adrenal fatigue is a common condition of our stressful modern world, but there are natural supplements and affirming ways to restore your adrenals and your health. Treatment can go beyond getting more sleep and going to yin/ restorative yoga - although those are amazing first steps.  Time to fuel up! 
#adrenalfatigue #adrenalrestore #naturopathicmedicine #breatheandbe #balancedliving #holisticnutrition #supplements #findyour8020 #cortisol
Feeling like you're on fumes? You are not alone. We can help you recognize the signs of adrenal fatigue, including constant tiredness, irritability, dark circles under your eyes, restless sleep, and more. We can run labwork to test your cortisol to confirm the diagnosis. As busy people we give all day and go, go, go ... until it catches up to us. Adrenal fatigue is a common condition of our stressful modern world, but there are natural supplements and affirming ways to restore your adrenals and your health. Treatment can go beyond getting more sleep and going to yin/ restorative yoga - although those are amazing first steps. Time to fuel up! #adrenalfatigue  #adrenalrestore  #naturopathicmedicine  #breatheandbe  #balancedliving  #holisticnutrition  #supplements  #findyour8020  #cortisol 
A snapshot of Vitamins/supplements currently in our bedroom. Are you a vitamin junkie? Ideally, we should eat enough healthy fats, protein, leafy greens and veggies to get all our vitamins, minerals and antioxidants in. But stress and other environmental, hormonal, and lifestyle factors can wreak havoc on our bodies'  balance. We can run bloodwork at Protea to see what you may be deficient in, and suggest supplements to help correct and restore. Reach out to find out more about what tests to run : schedule a free 15 minute consult to see if our clinic is a good fit for you. #vitamins #supplements #proteamedicalcenter #holisticnutrition #balancedliving #findyour8020 #naturopathicmedicine #healing
A snapshot of Vitamins/supplements currently in our bedroom. Are you a vitamin junkie? Ideally, we should eat enough healthy fats, protein, leafy greens and veggies to get all our vitamins, minerals and antioxidants in. But stress and other environmental, hormonal, and lifestyle factors can wreak havoc on our bodies' balance. We can run bloodwork at Protea to see what you may be deficient in, and suggest supplements to help correct and restore. Reach out to find out more about what tests to run : schedule a free 15 minute consult to see if our clinic is a good fit for you. #vitamins  #supplements  #proteamedicalcenter  #holisticnutrition  #balancedliving  #findyour8020  #naturopathicmedicine  #healing 
Busy life taking care of others? Take time to recharge. Going away for a 24 hr overnite staycation for hubby's bday ... no kids, no responsibility. Just r and r. We can wait months or even years for an ideal time to take a long vaca. Don't wait: make time now for little resets. Your adrenals will thank you ๐Ÿ™#selfcare #staycation #trusttheprocess #balancedliving #findyour8020 #randr
Busy life taking care of others? Take time to recharge. Going away for a 24 hr overnite staycation for hubby's bday ... no kids, no responsibility. Just r and r. We can wait months or even years for an ideal time to take a long vaca. Don't wait: make time now for little resets. Your adrenals will thank you ๐Ÿ™#selfcare  #staycation  #trusttheprocess  #balancedliving  #findyour8020  #randr 
I have been making my hubby this chocolate chip banana bread for his birthday every year since 2002. Even when I half the sugar and use G/F flour, it is the most delicious treat. Thankful that my sixth grader helped me this year๐ŸŒผ #indulgence #glutenfree #birthdaycelebration #holisticnutrition #cleaneating #reducedsugar #findyour8020
Thank you @wholefoods for another wholesome, on-the-go, brain power, perfectly proportioned lunch. #realfood #cleaneating #proteinpunch #greensmoothie #balancedliving #findyour8020 #holisticnutrition #antioxidants
Back to school special! Parents:: we made it! All Protea shots are 50% this week. Time to recenter and make self-care a priority again. #balancedliving #backtoschool #proteashot #vitamininjection #findyour8020 #findyourcenter #holisticnutrition #breatheandbe
Sear fresh salmon in avocado oil in a cast iron skillet with this amazing rub: instant classic dinner with a side of veggies and brown rice. #foodasmedicine #spices #dinnerisserved #cleaneating #wholefood #balancedliving #holisticnutrition #fatasfuel #healthyfats #brainpower #findyour8020
Last week's Veggie score from the Pacific Northwest and my mom's yard! ๐Ÿ’ช After a wonderful  vacation with family and friends,
we are getting back into clean eating mode. More simple, wholesome eating of a vegetable-based diet after splurging on dairy and other party food and beverages. Starting tomorrow, our family is going gluten and dairy free for 30 days to prepare kids for back to school. Ready to look and feel our best - mentally , emotionally and physically. Food affects us in so many powerful ways, as we are seeing with our kids' behavior as well as their (and mine) physical symptoms. I will be sharing how simple and clean can also be delicious. Tomorrow is day 1 ... #eatclean #eattherainbow #veggiepower #balancedliving #phytonutrients #chard #homegrown #pnw #gardenbounty #findyour8020 #holisticnutrition #holistichealth #proteamedicalcenter
Last week's Veggie score from the Pacific Northwest and my mom's yard! ๐Ÿ’ช After a wonderful vacation with family and friends, we are getting back into clean eating mode. More simple, wholesome eating of a vegetable-based diet after splurging on dairy and other party food and beverages. Starting tomorrow, our family is going gluten and dairy free for 30 days to prepare kids for back to school. Ready to look and feel our best - mentally , emotionally and physically. Food affects us in so many powerful ways, as we are seeing with our kids' behavior as well as their (and mine) physical symptoms. I will be sharing how simple and clean can also be delicious. Tomorrow is day 1 ... #eatclean  #eattherainbow  #veggiepower  #balancedliving  #phytonutrients  #chard  #homegrown  #pnw  #gardenbounty  #findyour8020  #holisticnutrition  #holistichealth  #proteamedicalcenter 
A beautiful meal with a old, dear friend on vacation. Simple pleasures are the best pleasures. #memories #balancedliving #findyour8020 #cleaneating #foodporn #vacation #wholefood #indulgence #selfcare #primaryfood
Niece and nephew with bounty from grandma's garden #eatclean #veggiepower #eatyourgreens #family #balancedliving #findyour8020 #vacation #pnw
Last mom-dtr lunch of the summer: she picked the protein and sides - yummy carrots with tahini were a hit #balancedliving #cleaneating #memories #findyour8020 #holisticnutrition #azsummer
Protea Medical Center offers Happy Hour on all our Vitamin injections - including the mighty Slim E shot (with B12 and MIC to help metabolize fat) - every day from 3 pm to close. $5 off all shots! HH prices offered all day Saturday as well. Get your energy and vitamin boost for the week at a great price #shotbar #vitamininjections #findyour8020 #naturalenergy #balancedliving #happyhour #holistichealth
Been kissing on my sisters' (and now - my lovely sis-in-law) baby bellies since 1999. Making time for family events makes me feel happy and connected to those I love. How do you help fill your 'love cup' with your families? #findyour8020 #babyshower #proudauntie #family #balancedliving
Been kissing on my sisters' (and now - my lovely sis-in-law) baby bellies since 1999. Making time for family events makes me feel happy and connected to those I love. How do you help fill your 'love cup' with your families? #findyour8020  #babyshower  #proudauntie  #family  #balancedliving 
This is the smile of someone who puts a lot on her plate and takes care of people all day long. You can smile, say 'yes,' push through with grace and calm ... until you can't one day. Had to cancel my pre-vaca and much needed facial this am b/c it coincides with my son's summer camp talent show performance. I cried in my car driving my kids to camp just now, them all concerned and saying 'it'll be ok mom.' I assured them that I know it will be, but it's ok to let it out sometimes. When we keep emotion and frustration in everything in our lives suffer. Hoping to teach them self care and boundaries young so they can start practicing these skills way earlier than I am. #findyourcenter #balancedliving #selfcare #selflove #boundaries #practiceandalliscoming #findyour8020 #breatheandbe
This is the smile of someone who puts a lot on her plate and takes care of people all day long. You can smile, say 'yes,' push through with grace and calm ... until you can't one day. Had to cancel my pre-vaca and much needed facial this am b/c it coincides with my son's summer camp talent show performance. I cried in my car driving my kids to camp just now, them all concerned and saying 'it'll be ok mom.' I assured them that I know it will be, but it's ok to let it out sometimes. When we keep emotion and frustration in everything in our lives suffer. Hoping to teach them self care and boundaries young so they can start practicing these skills way earlier than I am. #findyourcenter  #balancedliving  #selfcare  #selflove  #boundaries  #practiceandalliscoming  #findyour8020  #breatheandbe 
There's no therapy like opening your body up and allowing space to enter your mind and heart. Great way to begin a new week. #thesimplethings #balancedliving #breatheandbe #dancerpose #yogahealing #poseoftheday #yogaathome #findyour8020 #findyourcenter
Simple things for my ten yr old's requested lunch. Leftover grilled steak, some fresh fruit, and Udis toast with strawberry jam. Teaching about eating the rainbow, balance, and whole food on a mellow Sunday. #eattherainbow #balancedliving #findyour8020 #thesimplethings #holisticnutrition #organicwheneverpossible