A Love Letter To Your Body

A Love Letter To Your Body When I was thirty-two years old I wrote my first love letter to my body. 

I had already completely changed my lifestyle. I had a daily yoga practice, I was in a loving relationship with my now husband, I was eating foods that supported my body, I even learned how to cook some easy and yummy meals, BUT I still found my inner mean girl coming out to play more often than I would have liked.

It was difficult for me to take a compliment, I disliked the way my butt looked in jeans and I found myself comparing where I was in my life to others. Now when I look at photos of myself, I can’t believe I ever thought the way I did.

One way that helped me heal this relationship with those mean thoughts about my body was writing love notes to myself. I knew that I needed to quiet the inner mean girl for good, because I had more important things to do with my time and energy!

When we are so focused on what we don’t like about ourselves, it takes us away from our present life. This could be stopping you from going after a promotion at work, volunteering for a cause close to your heart, or eating healthy. When we can liberate ourself from our inner mean girl, that is when we can fall in love with ourselves, and do important work in this world – the world needs healthy women right now!

This Valentine’s Day, I invite you to write a love letter to yourself. Take some time to reflect on what your body does for you every single day. Be loving and forgive yourself for any mean thoughts you have had about your body. I know this might feel uncomfortable and maybe even a bit scary, but give yourself permission to try something new and loving for yourself today.

The beginning of my love letter looks like this…

Dear Katie,

Thank you so much for everything you do for me. I know that I may have not always been kind. I know that I’ve talked way too much about my butt and how I don’t like it. BUT I’m so grateful  for you. You help me breathe, digest my food, hold yoga poses and give hugs to people I love.

If you’d like to explore this idea of loving and supporting your body more, be sure to join me for my webinar where I go more in depth about all the ways you can create your healthiest body and mind right now. You can join us here.   If the time doesn’t work for you, sign up anyways and I will send you a replay of the webinar!

Big Hugs & Health,


Free Women

Stay Healthy This Winter With These TipsThe day after Christmas, I caught the worst cold I’ve had in years. I was coughing, sneezing, had a runny nose, headache – it was not the way I had planned to spend my holidays.

Being sick like this reminded me of how I used to feel ALL the time. One year when I was living in NYC, I was at the doctor’s office almost every month because I kept getting sinus infections. It wasn’t until I made some adjustments to my diet and lifestyle that I finally stopped getting sick so often… and oh my goodness I seriously felt like a new person! Besides being more pleasant to be around, work seemed easier, my outlook on life was positive again PLUS I could spend my downtime with friends instead of laying on the couch with a box of tissues.

Here are some quick, easy diet and lifestyle changes you can start incorporating into your life that will greatly increase your chances of staying healthy during the winter, even if people in your office are sick!


Boost Your Immune System

Our health begins in our belly! A big culprit for a weakened immune system is a lack of healthy bacteria in our bellies. Our body needs a balanced amount of healthy bacteria to keep our immune systems strong. If you have ever been on antibiotics, which I was constantly was on as a child and in my early adult years, they not only kill the bad bacteria that making us sick, but also the healthy bacteria that keeps our immune system strong so we can fight off colds.

Start taking a probiotic daily. I use the Life Equals probiotic, with at least 18-20 billion CFU’s. Be super consistent with this supplement. You can also add some fermented foods to your diet like ginger, sauerkraut, kimchee, coconut water kefir and kombucha which all have probiotics in them.

Bone broth is another must! It is not only good for your immune system, but bone broth is also super helpful for balancing your hormones. Learn more about the healing benefits of bone broth here, plus get my bone broth recipe.


Foods To Eat

Stay Healthy This Winter With These TipsIt doesn’t surprise me that most of us get sick in January and February. They are usually the coldest and darkest months of the year, plus our bodies are still recovering from all of the sweets and heavy foods we consumed during the holidays. To boost your immune system, we must first say goodbye to processed sugars. Sugar is in everything, even some toothpastes, so it can be very hard to avoid. Start to read labels–anything that ends in -ose or -ol is sugar–and find healthier versions of what you are eating. With any packaged foods, look for ones that use dates, honey or maple syrup as sweeteners instead of natural or artificial flavors. Here are more tips on what to keep and what to toss in your pantry to help keep your body healthy, especially over the winter.  Also, eat more citrus foods like oranges, dark leafy greens and vegetables to help keep your body healthy.


Eat Warmer Foods

If it is cold out and you are eating cold foods, your body is going to retain that cold most of the day. I encourage you to replace your morning green smoothie or fruit with oatmeal, quinoa flakes, eggs or sautéed greens with coconut oil and continue to eat warm foods throughout the day. Have the green smoothie at lunch or in the afternoon instead. The bone broth can be a delicious, warm afternoon drink! I love to make chili, stews and soups around this time of year. You might even notice that your body is craving these warm nourishing foods. If you are finding it hard to keep up with your water intake, switch to warm water with lemon to keep your body hydrated.


The Magic of Vitamin D

Even those of us that live in a sunnier climate are probably still not getting enough Vitamin D. Most of us are deficient in this important Vitamin that is actually a hormone, which is essential for our body to absorb calcium and helps keep our mood balanced. I take a Vitamin D supplement daily even though I live in California. I’m still not outside in the sun enough to have optimal levels. Vitamin D really helps to keep our immune system healthy and if you haven’t had your levels checked recently, I really encourage you to do so.


Holistic Cold Medicine

When I started reading labels on everything that I was putting in my body, I noticed that my cough drops and medicines actually had a ton of sugar in them. Sugar really depresses the immune system and we want to avoid it as much as possible. Try some Elderberry Syrup or Elderberry Cough Drops, it will help coat the throat and helps to boost the immune system or try raw local honey. If you are blowing your nose a lot this winter, try using a Neti Pot to help clear your sinuses.

I also like to use Thieves essential oil as a way to support my immune system and steer clear of winter time sniffles. I use this a lot when I travel and it would be wonderful to keep in the office as it acts like a natural hand sanitizer. Also, stay away from Emergenc-C, it has sugar in it and sugar feeds colds. Try Ultima instead!


Decrease Stress and Sleep More

IIN Photo 4 YogaI am always sharing the importance of the three S’s–sugar, sleep and stress–with my clients. When the three S’s are combined, eating too much sugar, sleeping less and stressing more, that is when we get sick. I encourage you to reduce the stress in your life, say “No” before you say “Yes” to any invites, and make sure you are taking the time to move your body every single day to keep your immune system healthy. Aim for at least eight hours of sleep, and really look at all of the foods you are eating and make an effort to eat less sugar. The more you can stay relaxed, the easier it is for your immune system to stay balanced and keep you healthy this winter.

What are some of your favorite ways to stay healthy? Share with us below!

Big Hugs & Health,






gold divider-11

Free Women

gold divider-11

It’s Time To Overcome Your Overwhelm

Do you ever feel like something is just off – yet you don’t know what it is?

Many people I’ve spoken to in the past few weeks have shared with me how anxious they are feeling. It doesn’t matter how many yoga classes or walks they take, it’s this internal feeling of overwhelm and anxiety that they just can’t shake!

It’s no secret that we live in a busy world. Just ask anyone how they are doing and the normal response seems to be, “I’m good, just so busy.”

The amount of stress we are under as a result of our daily lives, coupled with the amount of pressure we put on ourselves, is really destroying the delicate hormonal balance our body needs in order to stay calm and sane.

Without the right food for your body, it’s almost impossible for you to stay calm with your busy schedule. I’m a huge advocate of yoga, massages and naps BUT you also need to be eating certain foods at the right times to reduce the feeling of overwhelm you may be experiencing.

Whenever I start to feel overwhelmed and anxious I first take some deep breaths and pause…then I take a close look at what I’m eating. Sometimes things sneak onto my plate or I’m eating out too often and I can feel this internal switch.

To help you feel more sane, calm and energized I’ve put together a webinar just for you on Tuesday, January 24th at 5:30 p.m. (pst) where I’ll be sharing five steps you can take to overcome your overwhelm and get your body and hormones back into balance.

Because I believe that balancing your hormones is not only crucial for your health but also for your sanity!! 
If you’d like to join us, save the date in your calendar along with these login details.
Join us via this link: https://zoom.us/j/268238110
or call in via this number
408-638-0968 Meeting ID: 268 238 110
See you next Tuesday!  
Big Hugs & Health,  

Healthy Holiday Gift Guide 2017

One of my favorite things about the holidays is that I get to share my favorite health obsessions with my family and friends. Each year, I create a Healthy Holiday Gift Guide for you, and most of the gifts I suggest are ones I have already gifted or am planning on giving as gifts this holiday. I hope you find this helpful as you share the gift of health with your loved ones this season.

Here are some healthy and fun holiday gift ideas for you! 

Healthy Holiday Survival Guide


The holidays are for giving, so the first gift on my list is a free Healthy Holiday Survival Guide. I created this guide to help you stay healthy and nourished throughout the holiday season. Be sure to enter your name and email address below to get all of my top lifestyle tips. You can also share this gift with your loved ones by filling out their info below!



Get Your Healthy Holiday Guide


Thrive Market

thrive marketIf you love Whole Foods (but not their prices) then Thrive Market is the perfect gift for you and your loved ones. Think of this online store like a Costco married a Whole Foods but all of your favorite healthy treats are delivered straight to your door. For the holiday season and just for you Thrive Market is offering a one month free membership + 20% off your first purchase. Just use this special link to get your offer.


Guided Meditations by Ashley


Six meditations, six new ways to bring more peace, deep healing and self-love into your life! These meditations will meet you where you are–if you are a beginner, these are a great place to start and if you already meditate, each of these meditations makes a wonderful addition to yourpractice! They are all under 10 minutes, making them amazing tools to have with you on the go, at home, anywhere! Perfect gift for your loved ones this holiday season or you. 



Zeeta Body Products 

ZEETABy now you probably know that I am obsessed with Zeeta Body products. I use the essentials oils, the masks and sugar scrubs every single day and my skin has never felt or looked so amazing. That is why I have included them into my holiday gift list again this year!

Click here to visit their website to view some of the amazing products they have. You can use this promo code: Katie to get 15% off of your special holiday order.




NutribulletDo you have a special person in your life who loves to drink green smoothies and juices but thinks it might be to difficult to make them at home? Then the Nutribullet is an inexpensive and easy way to get more veggies and fruits into your body. It also has handy to-go cups that make it even easier so you can make your smoothie and take it to work with you in the morning. Plus it’s super easy to clean which is always a plus! This is perfect for someone who wants to add more greens into their diet and create more energy into their lives.

I also have tons of recipes to share on my blog, if you want to send your loved one some smoothie inspiration!

Wellness Gift Certificates 

IIN-Photo-4-Yoga--e1424504547536-768x1024One of the best gifts that I have ever received was a massage gift certificate. Giving the gift of health with a gift card for a health session with me, a massage, an acupuncture session or a few yoga classes (maybe even an online yoga class subscription for the busy woman who doesn’t have time to make it to class) is one of the best gifts because they are often the gifts that we don’t think about giving to ourselves.

Think about that special person in your life who would truly benefit from some wellness pampering and do some research on the best places near that person. If you need any help, please contact me and I can share with you some of my favorite places.


LifeFactory Water Bottle

Healthy Summer EssentialsI gave both of my parents this amazing gift last year when I saw they were constantly buying plastic water bottles. Since most plastic bottles contain BPA (a chemical used to coat certain metal cans and plastics) I wanted to offer them an alternative that is safer and less toxic.

These Lifefactory water bottles are amazing, they are super easy to clean and very hard to break because of the pretty colors of rubber they have to protect it.  Lifefactory has one of the best customer service people around and just in case you do drop and break it you can get a new bottle replacement for free all you have to do is pay for shipping.



Stocking Stuffer Ideas

Just a few of my favorite healthy stocking stuffers ideas…

  • Essentail Oils! I love my oils and take them everywhere with me espemama-natural-essential-oilscially when I travel. My go to oils are from Young Living. Here is a link to get a sample kit for your loved ones.
  • Burt’s Bees lip shimmer. They come in fun colors and add a bit of healthy shine to your lips
  • Candles and chocolate bars with at least 70% cacao
  • Adult Coloring Books! They are all the rage right now and a great way to help reduce stress and relax
  • Handmade chopsticks to eat dinner with
  • Gift Cards to a local juice bar, whole foods or a yummy healthy restaurant, movie or theater tickets
  • Jumpstart Your Health! My 7 day jumpstart program with a healthy eating plan, supplement guide and downloadable shopping list. Click here for more info. 


WomenRemember that spending time with your loved ones for the holidays is always more important and meaningful than anything you can purchase for them. Enjoy this time of year as a way to reflect on the year and make sure that everyone you love knows that you are thinking about them and that can be as simple as a phone call or a hand-written card.

Happy Holidays!

Big Hugs & Health,


How Gratitude Can Improve Your Health

What I love even more than pumpkin pie on Thanksgiving is being surrounded by family and friends and giving thanks for everyone and everything we have in our lives. 

The practice of gratitude is one of the strongest relationships we can have with our health and well being.  For the past few years, every evening before I go to sleep I write in my gratitude journal everything that I’m grateful for… my hubby, our home, piper (my adorable dog!), me, healthy food, the sun, etc.

This nightly gratitude practice has helped me fall asleep faster, wake up less often during the night and even better I no longer have dreams about work! 

Many studies have shown the powerful effects that gratitude has on our health. By focusing on the good in your life, you can reduce stress, which in turn helps to relax your body, which then improves digestion, reduces PMS and keeps your hormones balanced.

It’s a cascade effect, and I have noticed in my life the more I am in a grateful place it helps me stay connected to having an even more loving relationship with my body.  

Being grateful might not always come easy to you. I know that when I’m having one of those days when everything doesn’t seem to go the way I want… I have a harder time finding something to be grateful for. That is why my gratitude practice has become a daily priority for me because I know how much calmer, focused and joyful I am. I have also loved watching my clients health improve once they incorporate a daily gratitude practice into their life.


So this year, after we have spent the day giving thanks with our family, I encourage you to start your own gratitude journal. Find a time of day that works the best for you, first thing in the morning or before you go to sleep, and write what you are grateful for – see how this practice starts to improve your mood, sleep and stress levels!

As I sit here thinking this morning about what I am grateful for, I wanted you to know how thankful I am of your support over the years. I wouldn’t be here without you, so as a thank you please enjoy this gift from me a Healthy Holiday Survival Guide to help support you this season. Be sure to share the love with your family, friends and co-workers by passing along this email.  

Wishing you and your loved ones a healthy and happy Thanksgiving! 

Big Hugs & Health,