Some of My Personal Practices to Thrive Through the Winter Months
WHOLE BODY NOURISHMENT
I am a self-declared sun seeker. Even as a young girl, I remember bundling up to sit outside and soak up winter sun rays on my face in the snow. There was even a time when as teens, my friend and I would spend time on my roof stretched out like two lazy cats soaking in winter sun beams, but that ended when my mom caught wind of it through a neighbor…
I know my body and spirit thrive in warm, sunny climates.
But, there is something deeply nourishing about sinking into the winter season. Although it can feel like a season of hibernation, there is so much potent energy brewing beneath the surface.
Winter is the season of deep rejuvenation, rest, reflection and inward wisdom.
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The water element is the element of winter and we are reminded of our adaptability and shape-shifting as we navigate our journeys.
This winter more than ever feels like a time to restore and replenish the body on deep levels…It’s beckoning us to tune back within.
I’ve weaved some of favorite whole body lovin’ tools to support immune and nervous system support, along with energy, vitality and boosts of radiance.
Cheers to embracing all the seasons - even when we face resistance with them.
Sleep.
Sleep more, as much as you can in the winter! Naps are medicine. Even little bites of them. So restorative to the whole body. We are primal beings and can benefit when we take the lead by observing animals in nature..
Set the mood to turn into relaxation mode… Fill a diffuser with essential oils that you love and soothe your spirit. decorate your space with your favorite colors, welcome a plant like a Peace Lily, Spider Plant or Bamboo Palm into your space to help purify the bedroom air. Offer yourself a little self massage on your body or on your feet.
I love wearing a silk eye mask every night. It keeps any light out and really reminds my body to go back within.
Don't skimp on this essential beauty and vital secret!
Emails, catching up on social media and all other computer tasks can wait until the morning.
Give yourself permission to rest for at least 7 hours in your sleep sanctuary! It’s precious time to restore.
Eliminate television and other electronics, including your phone. Keep an good ol’ fashioned battery operated alarm clock on your nightstand instead of a phone.
Our brains and bodies are operating in overdrive mode, and sleep time is a necessity for the brain and body to restore themselves. Giving them a break from blue light exposure and WiFi is a supportive whole body tool.
How do you want to feel in your sleep sanctuary? Create MORE of it!
BUNDLE UP AND BREATHE FRESH AIR- EVERY DAY. ESPECIALLY FIRST THING IN THE MORNING.
Grounding and standing on Mother Earth naturally helps reset your circadian rhythm. It helps reduce cortisol, the stress hormone. Sunlight resets your body clock, lifts your mood, and wakes your mind. Fresh air and bare feet (or maybe with some cozy wool socks) reduce stress, boost circulation, and help you feel grounded for the day ahead. Even 5–10 minutes can set the tone for a rooted sense to begin the day.
Nourish your System with herbs
Winter invites in to tonify the body, to love up the adrenals, soothe the nervous system and boost the immune system.
Herbs and Adaptogens do just that.. They truly make our systems more adaptable and bring us back into a stabilized and nourished state.
Some of my favorite herbs to make teas and infuse into my weekly bone broth pots. Let me introduce you to nettle, lemon balm, calendula, ginger and echinacea. Nettle is a great one for whole body mineral support and lymph love. Lemon balm, she’s the most joyful of all herbs and loves to love the nervous system. Calendula, well she is the queen, and I’ve openly praised her for many years. She actually helps life the spirit from the heavy winter blues, and is both anti-inflammatory and anti-bacterial. Ginger and echinacea are my go-to’s for a little fire and boost to the body.
Adaptogens include some roots and mushrooms like reishi, cacao, milky oat tops, astragalus, rhodiola, ginseng, kava kava. They meet our bodies, listen to where they are needed, then strengthen and tone, led us to more stabilized energy and help us rest when we need more.
Support your Vitamin D Levels
Vitamin D plays major roles in:
Immune function
Hormone Regulation and Balance
Heart health
Joint health
Manages blood pressure
Oral health
Mental health (as low levels are linked to depression and anxiety)
Digestive health
Supports weight management
Regulates absorption of calcium and maintains levels of phosphorus (essential for development in babes)
Ways to increase your Vitamin D levels:
Get out in the sun (yes, even in these cold months)!! It rejuvenates the body.
Weave fatty, cold-water fish like salmon (the cleanest sourced) and sardines, along with raw milk and dairy.
Consider supplementation- Vitamin D3 paired with K2 for better absorption mixed with magnesium for activation.
Light Therapy
If you’ve been into one of my offices over the last five years, you might have experienced the simple, yet potent red light I have from SaunaSpace. Oh, this is my favorite and compact red light. I bring it home for the pups and the boys to warm their spirits too.
This type of red light is full‑spectrum light that blends red and near‑infrared wavelengths with deep, soothing heat, delivering light that penetrates into your tissues rather than just heating the air around you.
Boosts Collagen
Increased blood circulation
Improved cardiovascular functioning
Strengthened immunity
Relief of headaches, muscle pain and joint stiffness
Deep cellular detoxification
Improved sleep quality
Decreased stress levels in the body
Supports Mitochondrial health
Make Room for Play and Movement!
Invite your inner child out to play! Play naturally boosts the immune system, burns calories, reduces your stress hormones (e.g cortisol and adrenaline), improves cardiac health, builds confidence and connection. It’s a form of mindful meditation, truly embracing the moment. Think about a time when you watch children play. They are immersed in the moment. “They live in the moment. There doesn’t have to be a final goal and they play for the sake of play. The truth is, play is being joyfully immersed in the moment, and as adults, we rarely do that.” -Catherine Tamis-LeMonda , Professor of Applied Psychology.
JOIN ME FOR WEEKLY SHAKE THE DUST MOVEMENT CLASSES ON MONDAY EVENINGS!
Nourishing Food for the Gut, the Brain and the Plate
I hear it over and over again around this time of year 'I'm on a detox cleanse'.
Yes, it is a wonderful time to move away from the over-indulgence of the holiday season. But please remember this, DON'T DEPRIVE AND STARVE YOURSELF!
During the winter, your body needs and craves heartier foods rich in high quality protein and essential fatty acids. You need food to maintain immune function, hormonal balance and energy.
Take the time to nourish your body through warming soups and stews. Start your day with a boost of protein through steak and eggs or a burger and avocado (my favorite breakfast)!
It is so rewarding to take the extra time to prepare your own nourishment and spend time in the kitchen.
One of my favorite and favorite soup recipes to brighten dark nights and nourish the body is Butternut Squash Soup
Serves 4-6
Ingredients
1 large butternut squash
1–2 tbsp olive or coconut oil
Sea salt + black pepper
1 medium yellow onion, roughly chopped
2 celery stalks, roughly chopped
1 apple, chopped (Honeycrisp is nice option)
2–3 cloves garlic, lightly chopped
1 tbsp fresh ginger or 1 tsp dried
3–4 cups vegetable or chicken broth *bone broth adds extra nourishment
1 can full-fat coconut milk (guar gum free)
Method:
Roast the Squash
Preheat oven to 400°F
Rinse and pierce squash a few times. I like to roast in baking dish with a little water on the bottom of the dish.
Roast whole 45–60 min until tender
Cool, cut in half, scoop seeds, scoop flesh into a bowl
Make the Soup
Heat oil in a large pot
Sauté onion + celery 5 min until soft
Add apple, garlic, ginger; cook 1 min
Stir in squash, broth, spices; simmer 1 min
Add coconut milk; blend until smooth
Adjust salt, pepper, ginger to taste
Serve
Ladle into bowls
Top with coconut milk swirl, seeds, or herbs
Optional: cinnamon and/or cayenne
Optional toppings: toasted seeds, fresh herbs, drizzle of olive oil, sprinkle of cinnamon, sliced avocado
FLOWPRESSO : Lymph Love, Infrared Heat and A Gentle Hug for your Nervous System
I personally love FLOWpresso through each season for different reasons, but really feel drawn to the support it offers my body & spirit during this season of inner restoration ❄️.
FLOWpresso® is a non-invasive natural therapy that delivers a 3-n-1 sensory treatment, comprised of compression, far infrared heat and deep pressure therapy.
Each session is customized to meet your comfort with temperature & compression✨
It releases toxins and has the ability to encourage the body’s self healing mechanisms. It is used to enhance blood and lymphatic flow, improve cellular function and energy, as well as support relaxation and sleep health.
Some of the many benefits include (but not limited to):
* Promotes relaxation
* Improves energy
* Supports stress management
* Supports lymphatic drainage
* Enhances sleep
* Promotes weight loss
* Improves general mobility
* Encourages regulation and balance to enhance the natural healing state of the body
* Improves recovery in health and sport
* Improves endurance in sport
✨Give it a try this season to experience the nourishment for yourself✨
What are your favorite ways to THRIVE during the winter months?!