This quote is from the book, You Are Not Your Brain by Jeffrey M. Schwartz, MD, which was recommended by my main Functional Neurologist. I believe the approach taken in this book would be helpful for anyone facing challenges that lead to deceptive thoughts about “yourself” vs. “the challenge” you are dealing with. Persistent negative self talk is destructive, moving you away from your ultimate goal (healing) vs motivating and empowering. Left unchecked, they (the negative, deceptive thoughts) can shape your brain in detrimental ways. This book leads readers through a process of learning about the power of your mind and how you can change your brain (self-directed neuro plasticity). I see this as an adjunct to functional neurology, neurofeedback, vision therapy, and nutritional therapy (for myself) - related to the challenge I am dealing with, brain injury. I KNOW this concept about the detrimental effects of negative self talk, I teach this concept to my clients. It was a constant topic when raising 3 sons! Even still, I find it hard to have grace for myself. I think we all do to some degree. It’s much easier to recognize when others need to have grace for themselves, and to encourage them to do so. Why is it so much harder for us to recognize it in ourselves? Do you relate? Reading and short term memory can be challenging with brain injury. I found that reading on device where I can adjust the brightness, the background, and the text size helpful. I also find reading aloud helpful in retaining information, especially more technical information. Better yet, reading aloud, then listening to an audio version is helpful (unfortunately this book doesn’t have an audio version yet). Reading has also become much easier for me since I got prism glasses to support some visual disturbances. The prism glasses help relieve the stress on my brain in its effort to correct the discrepancy of where my brain thinks my body is in space. #braininjury #tbi #concussion #selftalk #neuroplasticity #postconcussionsydrome #concussionsyndrome #functionalnutrition #ntagrad #fntp
Simple nutritious snack w/previously prepped hard boiled eggs. I peeled the 2 eggs, cut in half, removed the yolks, & blended them with a tablespoon of @primalkitchenfoods mayo, 1/4 of a large avocado, & a couple shakes of @balancedbites Super Garlic. I filled egg whites w/ the mixture, then garnished w/ @balancedbites Bagel Blend, some red pepper flakes, sprouts, & shaved purple cabbage. So delish! [And pretty, right?!?] Did you know that eggs contain varying amounts of 13 essential nutrients? I'll highlight a few key ones for you! Egg yolks are rich in the nutrient choline, essential for supporting normal functioning of every cell in your body! Choline also helps our brain cells produce acetylcholine, a key neurotransmitter for mental focus & learning. Egg whites supply a clean source of complete protein and contain ALL the B vitamins. Our bodies use protein to build & repair tissues, make enzymes & hormones, & is an important building block of bones, muscles, cartilage, skin, & blood. Eggs yolks are one of the few foods that contain vitamin D, critical for bone health, immune function, & so much more! Not often highlighted, egg yolks are also a great source of lutein, an antioxidant that prevents against macular degeneration & other age-related eye diseases. Additionally, recent research points to lutein's important role in cognitive function & brain health. Eggs are a perfect food... especially paired with the incredible avocado! #sugardetox #paleo #primal #keto #brainhealth #concussion #postconcussionsyndrome #functionalnutrition #ntagrad #fntp #nosugaradded #choline #21DSD #vitaminD #glutenfree #lchf #lowcarb
This charming gift of the north encountered at @mtbachelor is a gray jay. Apparently, the appearance of a gray jay in the morning is a good omen to many western First Nations. It was early afternoon but I’ll take this cutie on my head as a good omen…especially given some big changes happening in order to really hone in on healing from post-concussion syndrome. At canadiangeographic.ca, I found that “Gray jays are among the world’s smartest birds, and have nearly the same body-to-brain ratio as humans… and that they’re instinctually curious and quite bold in their interactions with humans.” Such a fun experience! This past weekend I was on a much needed little get-away with girlfriends to Central Oregon to go snowshoeing and simply enjoy what this incredible part of Oregon offers. Knowing about these adorable birds, one of our friends brought bird seed in anticipation that we might encounter them. They were eating right from our hands and landing on our heads and phones as we took pictures. Snowshoeing in this incredible landscape on such an amazing day was already magical…these little birds were such a delight! Have you encountered them? #mtbachelor #snowshoeing #grayjaybird #grayjay #pnw #oregon #traveloregon #tbi #natureheals #concussion #postconcussionsyndrome
“The smallest feline is a masterpiece.”- Leonardo da Vinci Isn’t he, Starlight, a masterpiece? Age 20 and proud. Loving and strong. I'm not sure who cares for who more! . “Having a cat around you can actually trigger the release of calming chemicals in your body which lower your stress and anxiety leves.“❤️🥰 . . . #pettherapy #catsofinstagram #siberiancat #starlightmorello #postconcussionsyndrome #concussion #brainhealth
I am a fan of this @amedeituscany Toscano Black 90% ! It's smooth and approachable: "...with a delicate fragrance of white flowers and hot chocolate and flavor notes of toasted bread,...!" What a perfect little size too! I got it from @chocospherellc. Have you tried it? . . . #glutenfree #soyfree #darkchocolate #lowcarb #lowsugar #keto #functionalnutrition
Easy grass-fed burger. I usually prefer no bun so I can add a bunch of yummy colorful garnishes as well as taste the goodness of Tony’s perfect grilling. I love burgers will avocado, especially. Here I am enjoying it with @primalkitchenfoods organic unsweetened spicy ketchup. 😋. On the side is organic @farmhouseculture Garlic Dill Pickle crunchy kraut with fermented cabbage! Awesome to support digestion and a health gut, as it’s a natural probiotic! If you are new to fermented foods, this is a great one to try! My whole family loves it! It’s a staple in our refrigerator! . . . #guthealth #sauerkraut #grassfedbeef #fntp #functionalnutrition #primalkitchen #21dsd #21dsdcoach #sugardetox #nosugaradded #keto #glutenfree #grainfree #dairyfree #paleo
Self compassion. Be for yourself. In the book, Resilience: How to Grow an Unshakable Core of Calm, Strength, and Happiness, @rickhansonphd teaches readers how to bring compassion to their own suffering. First, we experience what we want to grow, then, we must convert that passing experience into lasting change in the nervous system. "Otherwise there is no healing, no growth, no learning." . . . . #braininjury #tbi #postconcussionsydrome #concussionsyndrome #rickhanson #resilient #positiveneuroplasticity #brainhealth
I’m trying this @orawellness combo in an effort to remineralize a tooth that has been watched during this healing journey post-concussion. I really love it so far! Your oral health is a reflection of your overall health. A period of time after the accident that resulted in a concussion and more, the negative effects began to reveal themselves in my mouth too. While everything is improving, I still have a tooth being watched. I’m hoping this combo and my other efforts will work. I’ve heard countless testimonials from fellow nutritional therapy practitioners that it can be done! A growing body of research suggests that gut permeability often accompanies brain injury. Our intestinal lining facilitates nutrient absorption, electrolyte balance, and provides a mechanical barrier to prevent commensal organisms from entering and to protect against invading pathogens (and MORE). When this barrier is compromised, invading pathogens and bacteria can enter, creating all kinds of havoc, including inflammation, reduced nutrient absorption (and a lot more damage). An important part of oral health comes from minerals as well as fat soluble vitamins A, D, E, & K. So, working on gut health, will improve absorption of these important nutrients. I’m also adding supplementation as well as canned cod liver to my diet to make up for possible reduced nutrient absorption. Canned cod liver is not so bad, actually. I make it like tuna salad. Have you used these products, and if so, what were your results? If you have also experienced TBI, was your oral health eventually affected as well? Did you know about the potential for gut permeability with TBI? If so, was it addressed? There is a lot more to a compromised gut and the gut-brain axis, which may play a big part of other major effects of TBI such as mood disorders that often accompany TBI. #braininjury #tbi #postconcussionsydrome #concussionsyndrome #functionalnutrition #ntagrad #fntp #oralhealth #gutheath
Those who love enchiladas, give me a 🙌🏻! I love them too and I make an awesome red enchilada sauce but, let’s face it, it’s a bit time consuming and I rarely do. Well…life just got a lot more easier to enjoy some tasty enchiladas! This @sietefoods red enchilada sauce (there is also a green one!) is made with real food ingredients with no junk added. And…it’s fantastic! Lucky for me, Tony had just cut up leftovers from a rotisserie chicken and added sautéed mushrooms, onions, peppers, garlic, and flavored the whole shebang with his own Mexican inspired spice blend that he’s been using for years. I already had these awesome grain free @sietefoods tortillas (a staple in my freezer) so I was able to make some right away! Too bad I didn’t have any of their Cashew Cheese on hand, but no matter, it was fantastic without any cashew cheese or dairy. Have you tried it yet? I can’t wait to try the Green Enchilada Sauce - THAT is something I’ve never tried making before! #paleo #functionalnutrition #ntagrad #fntp #sietefoods #grainfree #glutenfree #jerf #dairyfree #nosugaradded
I love my new necklace from @stephbarneswearables! This is the mantra I’ve been trying to embody and have been sharing over and over as of late…“Tell me, what is it you plan to do with your one wild and precious life?” (From Mary Oliver’s thought provoking poem, "The Summer Day”). As someone who LOVES to play but does it TOO little…especially being outside, I need constant reminders to get my head out of the grindstone and into life. I love being inspired by others living their lives to the fullest so thank you for sharing all your large and small adventures. Even if they are not extravagant. Simply finding the awe in everyday things all around us…in our own backyard, in books, in poems, in our loved ones, in our pets. Being present. Being aware. Just being. What about you? Tell me, what is it you plan to do with your one wild and precious life? #wildandprecious #maryoliver #poetry #resolution #inspiration #motivation #personaldevelopment #selfdevelopment #postconcussionsyndrome
GAME DAY IS COMING.... Here's a Super Quick & Easy (& 21DSD-Friendly) Snack with just (1) @sietefoods grain free tortilla! I made these with what I had on hand, use your creative imagination! INGREDIENTS & INSTRUCTIONS (1) @sietefoods Tortilla (1 per day is #21DSD friendly - I keep these in the freezer, I either take out (1) to thaw ahead or I thaw quickly wrapped in a paper towel in the microwave for about 10 sec on "defrost" setting), cut into wedges, and fry in... (2) 1/4 cup of high heat stable fat/oil (21DSD friendly) - sustainably sourced palm oil, tallow/lard/duck fat from good quality sources (grass-fed/pastured animals) or coconut oil. Ghee would be fine too but an expensive option! (3) Scoop on avocado smashed & mixed with... (4) hot sauce (I ❤️ @sietefoods), and... (5) add a sprinkling of @balancedbites Bagel Blend on top of each (gives a punch of bold flavor!). I garnished these with what I had on hand - shaved red cabbage, purple daikon radish & a *tiny* bit of shredded parmesan (optional). Thinking about super bowl snacks or game snacks in general? You can get creative with this! I've added carnitas in the past or even left-over shredded meat or even steak. FYI: Today (1/31) is the last day for the 50% off Balanced Bites Rainbow Packs! #paleo #primal #functionalnutrition #ntagrad #fntp #nosugaradded #sugardetox #21DSD #21DSDcoach #gameday #sietefoods #bbspices #balancedbites
“Tell me, what is it you plan to do with your one wild and precious life?” (Mary Oliver) This is the last sentence from Mary Oliver’s poem, "The Summer Day.” It’s a beautiful, thought provoking poem that if you don’t know, I recommend you look up. I am doing what I can to sear it into my soul. This was taken at Smith Rock, as part of a day trip during a Re-Wilding Retreat in Central Oregon in 2014. 🗻 . This is my own poem. Here…my soul soared among majestic mountains with veils of snow, along the magnificent, tranquil and ALSO tumultuous Deschutes River, through the slender Ponderosas & fragrant Junipers and even into the dark and mysterious lava tubes where one’s darkest fears are on display. It skimmed atop the secret mirrored ponds, hidden clear lakes, and skidded along the bubbling brooks where lullabies are formed. It danced with dragonflies, it climbed with chipmunks and the greater horned lizard, it watched with the cougar, and dove with the the falcon - experiencing exaltation like never before. It sung with the larks and croaked with the bullfrogs. My soul came to rest at Smith Rock, to take it all in. To sear it to memory. To remember forever that life offers more than we can ever imagine. Tell me, what is it you plan to dowith your one wild and precious life? #wildandprecious #maryoliver #poetry #resolution #inspiration #motivation #personaldevelopment #selfdevelopment #tbt #smithrockoregon #pnw #oregon #rewilding #postconcussionsyndrome #poetry
“Tomorrow is a new day with no mistakes in it... yet.” - Anne of Green Gables by L.M. Montgomery. We (usually I mean “I” as in “note to self” when I say “we” in my posts!) need to remember this always…there is always a chance to do better when we know better. We will fall down many times in our lives, it’s the getting up and persevering that matters. Maybe it means doing over, maybe it means taking a different path, maybe it means a complete reset of everything. No matter what, when we do our best with all the information we have, there is no shame in failure. No shame in screwing up. It’s incredibly hard to fail ourselves but it’s also incredibly frustrating when something outside ourselves influences the outcome. That is where surrender comes. Doing your best and then surrendering to the outcome can set you free. Easier said than done though. I’ve done it before and will do it again. Sometimes it’s hard to know if surrendering is the right thing to do though! There are times when a big part of me says, “never, ever give up!” But when you chase something that may never result in your desired outcome, will it be for not? If you do get it, will the cost be too great? How much of your life (and time with those you love) will you give up in that pursuit? Will it be worth it? It’s a tricky question that I don’t know that answer to. Do you? Thoughts on this? P.S. I am through 6 1/2 of the 8 Anne of Green Gables books! ❤️ Have you read them?
Yummy! A perfect post-workout meal - especially on a chilly day! This is one of my favorites! @balancedbites BUTTERNUT COCOA CHILI! 😋 Have you tried it? I thawed it from frozen in my fridge & then warmed up in just a few minutes on a skillet. It's microwavable too! The doctor’s appointments & therapies + home therapy associated w/ the brain injury I incurred on 9/11/18 takes up to 16 hours a week - sometimes more (I am getting better everyday!). This means less time for my entrepreneurial pursuits, less time for play, & less time for family. I look to where I can save time. Cooking & cleaning is big time suck even if I ❤️ it . But, I won’t compromise quality. There isn’t much I want to pick up (take-out) & less that is actually healthy. A brain & body will not heal & run optimally on industrial seed oils, processed sugar & refined carbohydrates. You won’t find those in Balanced Bites meals. They are squeaky clean & nourishing. Balanced Bites meals are created by Diane Sanfilippo, a nutrition consultant & NY Times Bestselling author of Practical Paleo & The 21-Day Sugar Detox, as well as Keto Quickstart & Mediterranean Paleo. These meals provide SO MUCH VALUE to my life. 😊 . I get questions & comments about carbs. My body is not your body. We also may be at different stages in life (I’m post menopausal). As a wrestling mom for over 10 years & a functional nutritional therapy practitioner working with athletes, I’ve learned how to strategically carb load without negative consequences. Everyone is different, so always check w/ a practitioner aligned w/ your goals who you trust. I personally cycle keto to support brain health while balancing healing & keeping my body healthy & strong. Exercise helps my brain & I have found a balance that works great for ME. It might mean something different for you. We are all bioindividual but what I will say, no matter what, everyone can benefit from eating fresh, real, whole food that is not highly processed. #paleo #keto #21DSD #21DSDcoach #ketocycling #brainhealth #concussion #postconcussionsyndrome #balancedbites #bbmeals #functionalnutrition
I was intrigued when I saw this @endorfinfoods chocolate shared about on IG so I ordered it via their website (I've not noticed it here in Portland, although, I usually focus on seeking new 100% bars). My favorite cacao is usually dark chocolate, however, I love cardamom so I wanted to try it, also given it was made with Coconut milk. I still love dark best but it was most definitely a special delicious treat for me. My favorite of these 3 is the Dark Chocolate with Pink Salt and Cocoa nibs (which my youngest son got most of as he headed back to college after a weekend visit...he's also a dark chocolate lover!). I also appreciate that this chocolate is organic and from ethically traded cacao. No gmo, dairy, gluten, soy, or refined sugar Bonus touch that captured my spirit...the box came with dried flower petals - don't you love special packaging like that!? I do! ❤️ Have you tried any of these or @endorfinfoods chocolate? What's you favorite? #beantobar #ethicallytraded #cacao #chocolate #endorfinchocolate #functionalnutrition #glutenfree #soyfree #nongmo #dairyfree #refinedsugarfree #paleo
#putaneggonit - I add a fried egg as a garnish to as many meals as possible because: #1 - the nutrient choline from the yolk supports brain health (and much more); #2 - the deliciousness from that nutrient dense creamy yolk; #3- it adds beauty to almost any meal; and #4 - extra protein (we need MORE protein, not less as we age )- our bodies use protein to build and repair tissues, make enzymes and hormones, and is an important building block of bones, muscles, cartilage, skin, and blood. Since I first sprinkled @BalancedBites Bagel Blend on an egg, no other egg of mine goes without it if I can help it! Here’s what’s underneath this comforting and flavorful dish (never mind that it’s also easy peasy): Italian Meat Sauce combined with sautéed riced cauliflower & pumpkin seeds (all seasoned with @balancedbites Italian Spice Blend). The runny yolk adds a rich, delicious, & nutrient dense sauce to the mix! 😋 I wasn’t sure if the meat sauce was enough protein so the added egg provided that as well! #paleo #primal #keto #brainhealth #concussion #postconcussionsyndrome #functionalnutrition #ntagrad #fntp #nosugaradded #sugardetox #choline #21DSD #21DSDcoach #bbspices #balancedbites
To our sweet, thoughtful, incredibly bright and beautiful daughter-in-law - we wish you the Happiest of birthdays. Love, Mom & Dad ❤️🥰🎉
Real life. I’m obsessed with the @balancedbites Slow-cooked salsa verde chicken with cilantro cauliflower rice. Last time I posted a meal, that’s what I was having 🤣. This time I’m enjoying it on a tostada made with a @sietefoods grain-free tortilla! My build-a box-selection has a lot of these meals! Part of what I love is the versatility and the amount you get! I can make multiple meals (or a meal/snack) and add some hot sauce for a kick! I can share this with someone else, no problem! Enjoy this alone (it’s a complete meal), on or with a salad, on a grain free tortilla, with eggs, in a frittata, in lettuce cups, etc. So versatile! Have you tried it? What’s your favorite Balanced Bites Meal? Bonus: All except The Balsamic Braised Beef with Kale and Charred Carrots (it contains dates) are 21DSD-friendly . Never heard of them? They are frozen, squeaky clean, real food meals created by Diane Sanfilippo, NC - author of Practical Paleo, The 21-Day Sugar Detox Books, Keto Quickstart, and Mediterranean Paleo. The meals are made fresh, then they are frozen and shipped right to your door. I love to cook but I’m a multi-passionate entrepreneur AND I’m recovering from an injury from a car accident, which takes a lot of time in doctor’s appointments and therapies. These save me precious time. Definitely so much healthier and tastier than any take-out or delivery near me too! #21DSD #bbmeals #balancedbites #functionalnutrition #21DSDcoach #nosugaradded #lowcarb #paleo #glutenfree #sietefoods #postconcussionsyndrome
"Don't waste your energy trying to change opinions...do your thing, and don't care if they like it." ~ Tina Fey When I discovered how powerful using food as medicine was back in 2010, I became evangelistic. I was shouting from the rooftops. While that seemed like that was what I was supposed to do at the time. I learned some hard lessons. People get offended. They don’t want to change. They don’t need to change. They weren’t asking for change. For a long time I let it hurt my heart. In fact, that emotional hit took a physical hit. The push back drained my energy. I’ve learned over time to let that go. I’ve learned to help those who seek my expertise and not try to change those who are not ready or who are good with what’s working for them. Those of us in the holistic nutrition world have our work cut out for us. The amount of people seeking our help is exponential. Sometimes people don’t realize they can take control of their health until they hear what we have to say though. So we can’t remain silent. We have to put ourselves out there. I think it’s perfectly legit to shout your passion from the roof tops, it’s twisting the arms of the naysayers that become toxic to your mind and body and waste your precious time. Focus on those who listen with an open heart. 😘 #nourishmentforthesoul #functionalnutrition #fntp #ntagrad #21DSDCoach #youvegotthis #mindset #selfdevelopment #tinafey #personaldevelopment #bebrave #braving #courage #holisticnutrition #nourishmentforthemindbodysoul #nourishinghollyquotes
Thank you @timferriss & my friend April at @pupsandpaleo for recommending The Graveyard Book by Neil Gaiman @neilhimself (and performed by him too) on @audible! The performance is utterly fantastic... complete with music! I made a commitment to myself to bring more play into my everyday life, this includes nourishing my spirit with pleasurable reading as well as audiobooks. This was pure pleasure...it also stimulated some creative thinking in my soul! If you are a mystery and/or fantasy fan (Harry Potter fans you'll love this), you'll love this audiobook too! The only downside is that it is so suspenseful, you'll want to drop all your responsibilities to listen all the way through! I think this would be appropriate for mature pre-teens on up! Have you read or listened to it? #audible #timferriss #thegraveyardbook #NeilGaiman #postconcussionsyndrome