Hey Reader,

I have so been enjoying the cool crisp fall air and vibrant colors of leaves changing. Fall is a season of change and invites us to grow and nurture personal change amongst the changing of the leaves.

This time of year also gets me excited for sweaters, pumpkins, apples and comfort food. I love being in the kitchen cooking and inhaling the aroma of warm spices.

While the next few months will be busy with celebrations and festivities, the colder season is also an invitation to slow down, rest and refuel your soul.

I will leave you with this quote, “Delicious autumn! My very soul is wedded to it, and if I were a bird, I would fly about the Earth seeking the successive autumns.” —George Eliott

YOUR JOURNEY BEGINS NOW!

Dena

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The vagus nerve is like the superhighway between your brain and body and aids in regulating digestion, heart rate, breathing, and ones ability to feel calm and relaxed.

When the vagus nerve is overstimulated, one may feel like the body is stuck or in survival mode (think about how the body feels when anxious or agitated).

Common symptoms may include:

• Racing heart or chest tightness
• Shortness of breath
• Digestive issues like nausea or bloating
• Brain Fog
• Feeling wired yet tired
• Tension in the muscles or jaw
• Dizziness
• Ringing in the ears

If you’ve been feeling any of the above, it may be a sign that your vagus nerve is in need of some gentle calming...see the below exercise to get started.

PODCAST I LISTENED TO THIS WEEK

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Ways to Support Your Immune System by The Funk’tional Nutritionist Podcast Let's talk about immune support as we head into "cold and flu season"! This episode discusses controlling our habits, the foods we consume, and our daily routines to keep our immune system firing on all cylinders. LISTEN TO THE EPISODE

I have started making my own seasonings and dressings at home this past year and finally decided to tackle my coffee creamer. I went from half and half to store bought natural nut creamers but even they contain additives that aren't always healthy.

So I did what I do best and I researched and found a bunch of easy recipes online for cashew and almond creamer but was excited to come across one made with unshelled Hemp Seeds.

Hemp Seeds are rich in plant protein and polyunsaturated fats (Omega 3&6). If you are like me, I don't get nearly as much Omega's as I should. This creamer is an easy way to supplement some protein and omegas into the diet.

Since it is Fall and Pumpkin Spice is everywhere, this non-dairy recipe should take you to your happy place if you are a pumpkin spice lover. If not, don't worry, just omit the pumpkin puree and pumpkin spice and add in pure vanilla or peppermint extract, or cinnamon...whatever your heart desires. This recipe really is a blank canvas for you to create an amazing creamer that tastes good and is good for you.

Enjoy!

As we enter perimenopause or menopause, it is important to do some kind of strength training in order to keep our bones healthy. At this stage of life it is not necessarily about looking masculine or losing our femininity but more about keeping bones and joints protected and healthy.

My friend at GYM1777 is a busy mom of 7 and is passionate about helping women stay strong through this time in life. She loves holding FREE challenges several times a year and I would love to invite you join me on this upcoming strength training challenge.

113 Cherry St #92768, Seattle, WA 98104-2205
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