a blog about nourishment of all kinds
When it comes to aging and living a happy and healthy life there’s an overload of health & wellness information out there. Wherever we turn there’s someone telling us how we should eat, feel, think, move and show up in the world.
It’s easy to get paralyzed into overwhelm when there are too many choices and too many voices.
That’s why we’ve put together a magical and transformative weekend to help you get out of stuck-ness and back intoACTION.
If this is you, then it’s time to find some ‘A-ha!” lightbulb moments that have you saying “Yes, this is for me!” on your path back to yourself.
JOIN US FOR A FUN AND EMPOWERING WOMEN’S RETREAT,OCTOBER 13-15 ON THE BEAUTIFUL OREGON COAST.
We’ve planned a magical weekend at the Beehive in Nehalem, OR, an adorable little retreat space complete with saunas, foot jacuzzis, rooftop deck and a warm, inviting inside space for group work.
This retreat is not simply about teaching you more self-care techniques that you can later feel guilty about not doing. It’s about getting unstuck with grace and ease. It’s about getting to actually experience what wellness feels like for you, and then helping you create a customized roadmap so you can get there whenever you choose.
It’s about learning to pay closer attention to those “Yes, THIS!” moments as you move through life.
You’ll leave feeling inspired, renewed, recharged, transformed and EMPOWERED in Body, Mind & Spirit.
Over the weekend we will:
– Help you navigate the overwhelm with ease and teach you some awesome tools to tune in to your body and your soul.
– Tell you the #1 thing you can do to start feeling better and lighter in your body and your mind – and show you some ways to actually do it.
– Connect with like-minded women, clear out some mind-clutter, create a vision for the future, plan some next steps, eat good food, drink good tea, laugh (and maybe even cry) and lots more.
– Have a sh*tload of fun in the process.
Things happen on retreat that don’t happen in 1:1 sessions or on the phone. Humans are ultimately a tribal bunch and there is real power in community and a nod of “me, too.”
HERE’S A SNAPSHOT OF THE WEEKEND:
Friday 5:30-9PM: Declare your intentions. We’ll get to know each other with some exercises that will be opening, fun and relaxing, setting the stage for more transformational work the following day. There will be room for group work and 1:1. We will do some writing, some yoga (Restorative poses that require no previous yoga experience), and a few surprises. Heavy appetizers and snacks will be provided.
Saturday 9:30 AM-5:30 PM: Get down to the nitty-gritty. How can you Pay Attention to what your body (and the Universe!) is trying to tell you as you move through your life and towards ultimate wellness? We will talk about what’s been holding you back and share several different things you can to about it. We have lots of fun exercises and experiences lined up, culminating in some visioning to help you move forward with clarity, focus and confidence. Louise will teach TRE (Trauma/Tension Release Exercises that are the bomb!) and there will be optional sauna time in the Beehive’s lovely sauna as well as reflexology and foot soaks with essential oils. You’ll be free to reflect on the day during dinner on your own or with new friends, and we will provide you with some local options.
Sunday 9:30-4:00 Moving forward. We wind up our time together with some reflection, some group visioning and sharing next steps. You’ll leave empowered with a plan and a new community to support you as you move forward on your path of wellness.
Lodging not included but there are lots of options on Airbnb and VRBO, including places in nearby beautiful Manzanita beach. We will provide heavy snacks and appetizers on Friday, a delicious family-style lunch on Saturday and our fabulous version of a continental breakfast on Saturday and Sunday.
Do you remember starting back to school each fall and writing the first essay about “What I did on Summer Vacation”?
Here’s what I did/am doing/want to keep doing more and more forever and ever:
Read books- So far I have read The Underground Railroad by Colson Whitehead, When Breath Becomes Air by Paul Kalanithi, Nature Doctors: Pioneers in Naturopathic Medicine, by Friedhelm Kirchfeld, and Wade Boyle, Wash and Be Healed: The Water-Cure Movement and Women’s Health, by Susan E. Cayleff, and Sherman Alexie’s You Don’t Have to Say You Love Me. I am very excited to start my friend Andrew Sean Greer’s new book Less which was just released yesterday!
Restorative Self Care Practices– For me just being in Montana is so wonderful. Have you ever seen the structure of the inside of your bones? They are very porous like a sponge. When I’m in Montana I feel that the very landscape is slowly filling up the spongy part of my bones. It is part of who I am. My very structure that keeps me upright.
Other practices I have been engaging with: yoga, blogilates, (thanks for that one Halley Lopez!), hiking. I think the most restorative thing I have done is to sit and stare into the woods/grass/water/sky and empty my mind. That is nature cure.
Water cure- I LOVE water. In almost any form. Well maybe not a flood. And it would be great if the garbage disposal on the sink would work so that the gross water goes DOWN the drain. But generally if I can be near/in water I am a happy person. So far I have been in the Clark Fork and Blackfoot rivers, Rattlesnake and Kootenai creeks, Lac Facile (at our rental house-after getting out of the Far Infra Red sauna that Yes, indeed I did bring with me on vacation! I mean, it’s portable!). Check out this video of me in my happy place.
Deliciousness-You might be wondering what I’ve been eating this summer? Well just before vacation I bought a new cookbook. I rarely buy cookbooks anymore, but this one has been blowing me away. It’s called Six Seasons; A New Way With Vegetables, by Joshua McFadden. Every single thing I have made so far has been stunningly delicious and healthy! Organized by what vegetables are in season it is a perfect companion to farmer’s market cooking!
In July it’s pretty easy to eat what is seasonal, delicious, and feels good in my body! And here’s the bounty that the earth offered up the other day!
Let’s also not underestimate the joy of eating with good friends- new and old!
Atmospheric Therapy- in the Nature Doctors book I learned about Arnold Rikli who wrote, Basic Doctrines of Nature Cure including The Atmospheric Cure where he advocates the air bath, the light bath, and the sun bath (also known as heliotherapy). He writes, ” Man (sic) is not born in clothes but is destined to live like a walking plant in light and air. Indeed, he is the noblest light-air creature on earth… Light and air, the finer fluids of life, will tremendously enhance the development of body and mind (Rikli 1896-p 62)”. Adolph Just says, “Going naked temporarily… in the open air, in the woods, proves of wonderful benefit and efficacy and is more strengthening than any other means(Just 1903).
Watching- most of the time you will find me watching the woodpecker, the chipmunks, the hummingbirds, the butterflies, bunnies, deer. The occasional fox will trot by, or a family of wild turkeys. My friend saw a mountain lion! But because of all the outside dining with the ever growing table of guests, I was reminded of an old favorite movie- Antonia’s Line. And every now and again I will watch Lin Manuel Miranda’s video (Hamilton Mixtape) Immigrants. Every time I hear/watch it I catch something new.
Drinking- I am loving hanging out at Lake Missoula Tea House, for their wide selection of delicious teas, and also have been brewing up batches at home. My latest delight was a white tea chai that I made really strong, then added ice and sparkling water. Amazing!
Another favorite beverage for these hot summer days is thanks to my friend Lisa Levine at Audacious Health and Wellness– in your quart mason jar, add a generous splash of apple cider vinegar, a couple drops of your favorite (safe for internal use) essential oil, a few drops of liquid stevia, and fill the rest of the jar with your favorite sparkling water. Tangy and sweet at the same time! It feels super hydrating and very refreshing!
Essential Oils-What oils do I find myself turning to these days? Lots of lime oil- in sparkling drinks, in ceviche, in guacamole, even in iced coffee sodas (yum!), Terra-shield both at night and during the day to keep the flies and other bugs at bay. Often I will add Cedarwood and Lemongrass to make the anti-bug effect even stronger! After a day of heliotherapy (sun) I will add a few drops of Lavender, Frankincense, and Peppermint to my unscented lotion and it soothes and heals the effects of the sun. And of course I use Past Tense, Peppermint, Deep Blue for any aches and pains after a long hike or yoga practice! If you would like to learn more about what essential oils I use, and how I incorporate them into my daily routine, shoot me an inquiry at email@example.com and we can set up a time to talk!
Retreat/Restore/Release- Practicing and teaching TRE while I’m here has been delightful. I truly believe that if we pay attention to the basics: Eat close to nature, release stress, rest and restore, surround yourself with nature and loved ones… wellness and health are the natural state! One of the primary foundations of Naturopathic Medicine is Vis Medicatrix Naturae or “the healing power of nature.” Our job as doctors is to stimulate and awaken the Vis in each patient, so the healing can occur.
Join Naturopathic doctor Louise Rose and learn why we get allergies, and what we can do to bring our bodies back into balance. Learn some simple tips for managing symptoms while you do the deeper work of getting to the root cause.
Naturopathic Physician and owner of Rose Cabinet Medicine in Portland Oregon. Dr. Rose grew up in a family who valued food as medicine. Cooking and eating together was integral to family life. During her years as a chef she learned to cook with the seasons, and more importantly how to provide deep nourishment on many levels. Out of her lifelong interest in nutrition and nurturing folks developed an abiding passion for natural medicine. Central to Rose Cabinet Medicine Hydrotherapy and the sauna, cold plunge, and tepidarium where patients come for renewal and to rediscover what wellness feels like. Additional treatment modalities include LENS neurofeedback, Shiatsu Massage, Cranial Sacral Therapy, TRE®, Botanical medicine, and Essential Oils.
This class is open to all!
This event will be ASL interpreted.
Using Essential Oils for Moving and Harmonizing Qi for Vibrant Health Join Louise Rose, ND in a fun and experiential workshop. We will match essential oils with acu-points. Learn about the fragrance energetics of her most commonly used oils, and how to apply them on acu-points to circulate and harmonize the energy of the body, mind, and Shen. You will go home with protocols you can start to use right away-on yourself or with your patients.
My patients tell me they feel stuck: in their relationship with food, their bodies and themselves. And they don’t know how to change.
They are stuck in an endless loop of hating themselves. They feel at war with their body; wishing they felt smaller, thinner, bigger, a different shape, stronger, less pain, more sexy.
They tell me they are tired of putting their needs last; after the husband, the kids, the boss, the inner critic. “When will it be time for me?”
I hear, “I am craving more. I just wish I knew what.”
If you can relate to any of this, check out our program: Yes, THIS! 4 Weeks to Ultimate Wellness
In four weeks you will make peace with your food, learning what to add in, what to leave out, and how to stop relying on willpower and learn to listen to what your body needs.
We hope you will join us for Yes, This! 4 Weeks to Ultimate Wellness.
Say Yes,THIS! to yourself today.
Here we are in January! That must mean that we made it through the election, Thanksgiving, December holidays (whatever those are for you), and New Years celebrations. You might be feeling ready for a fresh start, invigorated toward new health, work, or family goals. Whatever your personal experience of the last two and a half months has been, I’m sure you won’t be surprised to learn that for many folks stress levels are running pretty high. Many of my patients and friends are concerned about the current political tenor, wondering (and imagining) what will be coming down the pike. Living with an impending sense of doom and hyper-vigilance. For lots of folks the holidays bring up family tensions that have simmered under the surface and pop up when everyone is together. Especially when our expectations are high and communication skills are low- things can ratchet up in intensity pretty quickly!
This year I experienced some pretty emotionally charged and stressful moments with family members while we were all together for Christmas. When debriefing with my husband afterward he shared how astounded he was at the calm, loving, yet direct way I was able to communicate- saying some really difficult things. My “normal” response to family conflict is to freeze- unable to think of what I would say-only later realizing what I wish I had been able to say at the time. The difficult discussions we had this year were remarkably well received. I didn’t freeze like normal. I was able to “access” my neocortex- the cognitive part of my brain-because I wasn’t stuck in survival mode. I was able to be articulate, firm, yet loving and compassionate. And the result was real communication! As we reflected on this, I realized that I can credit my regular TRE® practice with my new found ability to stay grounded and present during an emotionally charged discussion. I am incredibly grateful to be able to deepen my relationships with my loved ones.
My wish is that as we move into emotionally AND politically charged times ahead that we can each do our own work to stay grounded and present with ourselves so that we can HAVE difficult conversations without losing our ability to listen with compassion and love.
TRE® practice is not the only way to get there, but it really works, and I’m thrilled to share it with you. Learning how to invite a Therapeutic Tremor into your body releases long held patterns of tension and stress and can restore your personal sense of safety, calm, and grounding so that you can access your best self when things get challenging. If you are interested in learning TRE®, expect to schedule 3 one-on-one sessions with me at a minimum, and I will help you find your path to feeling more calm, more grounded, and less reactive!
Who doesn’t love a chia pudding? And seriously, folks are going crazy for pumpkin pie everything! What we have here is a super tonic, super nutritious, super delicious and filling pudding! High in easy to digest proteins fat and fiber, and low in sugar. This is a delicious, filling, and highly nutritious snack!
1 can pumpkin puree
1 can full fat coconut milk
6 medjool dates (soaked for 10 min in boiling water and drained)
2 squirts liquid stevia
4 T coconut sugar
1/2 tsp sea salt
1 T ground turmeric (anti-inflammatory boost)
6 drops cinnamon essential oil (Certified Pure, Therapeutic Grade oils only-you can purchase here)
2 T ground ginger (anti-inflammatory boost)
1/4 tsp ground cloves
1/2 tsp ground nutmeg
1 scoop unflavored Whey Protein powder (I use this brand)
2 scoops Collagen Peptides (I use this brand)
2/3 cup chia seeds
Add all ingredients except the chia seeds to a blender or food processor. Blend on high speed until fully smooth. Add chia seeds and pulse to gently mix in. Spoon into jars or serving dishes. Let set up for 1-2 hours. Serve with cocoa nibs and unsweetened shredded coconut.