my new site!

to my loyal followers! please note I have a brand new website and have moved by blog.  please visit me at www.carrottopsaregreen.com xoxo

let it grow

2016, hey?  Wow.  The first week of a new year is a popular time to think about resolutions and what you want to achieve in the coming year.  There's been a whole lot of ‘doing’ and ‘accomplishing’ in my life over the past two years.  What I’ve learned is that nothing makes time go by faster than crossing off lists and crushing goals. After I received my certificate and school had officially officially officially come to an end, I found myself, and others, asking the question: "So, now what?" And I was continually surprised at the shoulder-shrugging immediate answer that kept coming up: "Nothing".  Wait, what?!  So I've spent some solid hours over the last couple of months reflecting on the source of this ambivalence.  Am I afraid to take a leap?  Am I afraid of failure?  Am I no longer inspired?  And the answer to all of these questions kept coming up as a solid "No."  Rather, what keeps coming up is a very pure and honest desire to allow myself the space to be open to receive opportunity.  I've planted the seeds, and it's time to let them grow.  Of course there will be some 'doing' along the way; the seeds have to be watered, the garden has to be weeded.  So it's not really "nothing"; it's simply a different part of the process.

My Type A self 10 or maybe even five years ago would have read this and scoffed: Opportunity doesn't just come to you! You have to go after it 150%!  Maybe true.  And maybe, just maybe, there's another way.  Bear with me here.  

In her book “Rising Strong”, author and researcher Brene Brown talks about the ego as the “inner hustler”.   She says our inner hustler avoids truth and vulnerability and tells us to compete, compare, please, perfect.  It has little tolerance for discomfort or self-reflection; instead, the inner hustler is a huge fan of avoidance. Personally, my inner hustler has done a great job at different times distracting me from aspects of my self and my life that I didn’t necessarily like all that much, and/or that I was too afraid to look at.  Hustling meant I was too busy to look at any of it: out of sight, out of mind.  Right?  Not quite.  What it really meant is that I was preventing my true self from shining through the hustler's armor.  What I needed was to s-l-o-w down.  And since life will always show you what you need to learn, my lesson showed up as a car accident.  Today, I wear a lot less armor, and I am a lot more clear on who I truly am and how I want to show up in this life.  Yes, the hustler lives on, she's just a heck of a lot quieter.  

Okay, but but but if we're not busy doing and accomplishing 150 million things, then what are we doing?!  What happens when that inner hustler gets to be a noisy distraction again?  In her book on the creative process "Big Magic”, author Elizabeth Gilbert talks about staying open to opportunity.  Ideas are energy swirling around searching for an available and willing human partner. And, if you're too distracted to notice the idea trying to get your attention, it will move on and find someone else.  I love this!  It feels like the complete opposite of hustling.  Gilbert says we have to start forgetting about being perfect, step off the hamster wheel, and "learn how to become a deeply disciplined half-ass."  Talk about a marked departure from my usual line of thinking!  And, I'm 150 million percent buying it. 

So, this year, out of curiosity and in the words of Danielle Doby, I'm cultivating my inner half-ass and giving myself permission to:  “Ditch the resolutions" and I'm inviting you to consider doing the same.  Consider measuring success by your dedication to your path, rather than your list of accomplishments.  Life will happen around you, regardless of your best laid plans.  Let yourself off the hook when you need to.  Stay open to the creative process.  Find the lessons in the let downs.  Be kind to yourself.  Ease up on the distractions.  And celebrate often.  You have the ability to be your own worst enemy or your own best cheerleader.

You choose,

xo

you are the sky

It’s been approximately 100 years since my last post. 

Okay, it’s actually been five months. 

I’ve been struggling to find the time.  Truthfully, I’ve been struggling, period.  I can best compare it to the 18km point of a half marathon: your body is starting to shut down and your mind is screaming at you to stop, why are you doing this?

Because I chose to.  It’s not permanent.  It’s okay. 

These days, those three little truths run in my head on repeat.  As I near the end (10 weeks and counting, to be exact) of what has been a truly life-changing program at the Institute of Holistic Nutrition, I am witnessing myself digging very deep into my soul to find the energy and strength to keep going.  Juggling never-ending deadlines that come with a full-time job, classes, assignments, exams and presentations, while trying to nurture my relationships and find time for myself has gone beyond a balancing act.  It’s become an Olympic sport.  And this morning, I did not wake up feeling like a medal contender.

So, why am I writing this?  It’s not to be a Debbie Downer.  I have so much in my life to be beyond thankful for, and I make it my business to focus on that every day (see my gratitude jar post!).  I’m writing because I know that we are all struggling.  It’s what connects all of us.

And we’re all so afraid to admit it.  In writing this, I’m inviting you to give yourself permission to admit it.

Even though we might be screaming on the inside, we want to present to the world that we’ve got everything under control.  We can handle it.  We have endless amounts of time and energy.  We can get it all done.  We are superheroes.  Bring it on.  

Because admitting the alternative feels terrifying, vulnerable and maybe even shameful.  

What if we made the struggle okay?  What if we gave ourselves permission to have a total meltdown?  What if we admitted, even just for a minute, that we don’t have it all under control and we can’t do it all?  What we resist, persists.  So why not give into it. Feel it.  And then practice letting it go.  Practice changing your story around it.  Our thoughts create our reality.  All of a sudden, the struggle becomes an opportunity to grow.

Today, I made the struggle okay.  I cried.  I admitted out loud to feeling overwhelmed, exhausted and like I was unraveling.  I didn't resist any of it.  And around lunch time, I chose growth. What followed were so many unexpected and supportive gifts throughout the rest of my day. I am constantly reminded that when we choose growth, we are also choosing to open ourselves to receive the love and support that is always there for us in the form of friends, family and the universe.   This morning I was greatly supported by members of my amazing network (1,000 thank you's Mike, Mom, Natalie) who mirrored back to me that all of those feelings, while real, don’t have to be true.  Having these feelings doesn’t ‘mean' anything:  it doesn’t mean I am out of control, or incapable.  All it means is that I’ve momentarily lost perspective.  I know you have an amazing support network out there, too.  So use it.  I’m sure members of your network have leaned on you, many times.  There’s nothing to be ashamed of.  You’re a sweet soul having a human experience.  Everything you’re feeling has been felt by all of us.  There’s nothing unique about you, in that sense.  Your uniqueness lies in what you choose to do with all of it.

This is not a dress rehearsal,

xo

giving presents of presence

Holy crap.  It's December 13?!

If you're anything like me, you're wondering where the heck did 2014 go?  It's hard to believe we are less than two weeks away from Christmas and three weeks away from a new year.  This likely has many of us reflecting over the past year and starting to set intentions for a new one.  It also likely has us eating more, sleeping less and generally a little more stressed.  Am I right?!

When I think about the 'point' of Christmas and what makes me feel happy at this time of year, I think about spending time with family and friends, watching Christmas movies, going for walks to look at Christmas lights, decorating and sitting in front of the Christmas tree, listening to carols, drinking eggnog and eating my Mom's Christmas baking.  And, when I think about the reality we often face around Christmas, I think about never-ending to-do lists, writing Christmas cards, Christmas shopping, and an overflowing calendar of social commitments (usually involving a lot of food!).  I know which side is more enjoyable for me, yet I struggle to remain there: it's so easy to get caught up in the madness.  So this year, inspired by the holiday campaign for the retail company I work for, I'm really challenging myself to choose happiness: to focus on and stay grounded in what I actually love about this time of year. Could you imagine how different it would be if we all did the same?  This holiday season, I'm challenging you to give the gift of presence to yourself, and to the ones you love.

What does it mean to give yourself the gift of presence?  To me, it means slowing down and paying attention to what you need.  It means taking care of your body and your mind.  It means saying 'no' when you need to. It means nourishing your body 80% of the time with foods that your body will love you for, and making the choice to indulge in all the other foods 20% of the time without punishing yourself.  It means taking time for yourself each day to check in.  It means getting rest.  It means filling your mind with kind and gentle thoughts about yourself.  It means finding joy in every task.  It means moving your body in a way that feels right, whether it's a run, or a yoga class.  Above all, it means taking care of yourself, before taking care of others.  Because if you're not showing up for yourself, how can you show up for others?

How can you give the ones you love the gift of presence?  Ask questions, and listen to their answers.  Disconnect from everything other than your connection to the present moment. Put your phone down.  Put your work away.  Stop thinking about that email you need to send, or the argument you had with your spouse, or the crisis you dealt with at work earlier in the day.  Give that person your undivided attention.  Look them in the eye.  Make them laugh.  Resist telling them how busy you are.  Invite them to talk about their holiday experience so far.  What's troubling them?  What are they enjoying?  Listen, listen, listen.  Play with your kids.  Take your dog for an extra walk.  Say hi to your neighbor when you see them.  Spread joy.  Show up.

My guess is that we'll discover that this is the greatest gift we could give ourselves and others.  Far greater than the latest Apple product or some other must-have gift we can't afford. We all want to be heard, and to be seen.  It's really so simple to hold space for ourselves and those around us.  And it costs nothing.  Commit to it.

be here.  now.
xo

pumpkin tops are green, too

Hello pumpkin lover,

Well, the days are getting shorter, the mornings are getting darker, and the weather, well... it's wet. It's officially fall in Vancouver.  I've been making a lot of soups the last few weeks.  It's an easy meal to throw in lots of different ingredients making a big batch that you can eat it all week is a huge time saver.  If you read any of my posts last fall, you know I'm a little nutso for pumpkin... in fact, I may or may not have eaten a slice of pumpkin pie the size of my head last night for dinner...

Ok.  I did.

Deciding that I should at least eat some vegetables for dinner tonight, I got my hands dirty, jumped outside my comfort zone, left the recipe books alone and experimented with some of my favourite ingredients.  The end result?  A vegan pumpkin, ginger, coconut curry soup.

2 tbsp coconut oil
1 onion, chopped
2 gloves of garlic, chopped
1 thumb of ginger, chopped
2 tbsp curry (or more if you like)
1 tbsp cumin seeds
1 tbsp ginger powder
1 tsp cayenne
1 can of organic pumpkin
3 cups of organic vegetable broth
1/2 cup of organic coconut milk
1/2 cup of cashews (soaked and drained)

1. chop your onions, garlic and ginger, and combine/grind your spices in a mortar and pestel (if you don't have one, you can just combine in a dish!)
2. melt the coconut oil, adding the onions, garlic and ginger until slightly soft.  Add all your dry spices and continue to saute until soft
3. Add vegetable broth and canned pumpkin
4. Bring to a boil and let simmer for 25 minutes
5. Remove from heat and pour into Vitamix (or other highspeed blender) with cashews and blend until smooth
6. Pour back in pot and pour in coconut milk (because I also used some cashews, I only used half a cup but you can use more if you like!)
7.  Serve, and inhale.

There you have it!  It's rich, so you'll probably find you won't need a huge portion to feel full.  I served mine alongside a big kale caesar salad.  You'll be amazed at the rich and creamy texture of the soup, even though there's no dairy in it.  I've been having a lot of fun experimenting with vegan dishes as I'm constantly impressed by the flavours we can get without the use of any animal protein.

In need of more pumpkin inspiration?  Check out my chai spiced pumpkin muffins and post-workout pumpkin pie smoothie recipes!

And remember...it's okay to eat pie for dinner,
xo

adrenal fatigue: "the storm before the calm"

Hi friends!

It’s hard to believe my six-week break came and went, and now I'm back to school in full swing!  First up is Herbal Medicine – so far it’s kind of like a trip to Hogwart’s!  Very fun.  And that’s really my intention for school during my second and final year – to have fun and enjoy what I’m learning.  To be disciplined with my ‘me’ time, and to focus more on staying grounded and finding a balance for myself, somewhere between feeling good and doing well.  Cause let’s face it, this whole over-achieving and over-extending in order to keep all my proverbial balls up in the air is not a whole lot of fun.  (Please feel free to remind me about this the next time you hear me fretting over my next exam!)

Whether you work full time, part time, you’re a student, a parent - most of us city-dwellers are chronically over-extending ourselves physically, mentally, or both.  And most of us keep burning the candles, expecting our bodies to keep up with what our minds want us to do.  Unfortunately, it’s not sustainable, and you can end up totally exhausted, or worse: sick.  I’ve heard the term ‘adrenal fatigue’ thrown around over the past year, and recently we discussed adrenals in class in a bit more detail, and also learned about some supportive herbs.

So, what the heck are adrenals?  Quick anatomy and physiology lesson:

Your adrenal glands are located on top of each of your kidneys, and they’re responsible for synthesizing the stress hormones that essentially manage and signal the stress response in the body, specifically: epinephrine (adrenaline), norephinephrine, cortisone and aldosterone.  The stress response in the body can be broken down into three stages: the short-lived alarm reaction stage (or “fight or flight” response).  If stress continues, it will take us into the resistance stage.  The resistance stage cannot be sustained forever either, meaning without proper support, our adrenal hormones become depleted and we end up in the exhaustion stage.  Enter: adrenal fatigue.  At this point, your adrenal glands can no longer keep up with the demands of stress placed on your body and you're most likely left with a weakened immune system and inappropriate inflammation in the body, as well as a host of other symptoms.   Adrenal fatigue can set in after prolonged periods of stress, illness, a crisis or trauma, as well as other factors such as poor diet, substance abuse and too little sleep or rest.  

Some stress is necessary – for example the pressure we feel from stress can help us accomplish our goals.  The trick, however, is to make sure that the stress is not prolonged and that you’re taking steps to strengthen your body’s response to stress.   Signs you’re likely headed for adrenal fatigue or are already there:

*  You are always on the go and unable to slow down.  You’re ‘tired but wired’ much of the time.

*  You’re struggling to deal with day to day stress, feeling overwhelmed much of the time, you have a very short fuse and may even suffer from anxiety attacks.

*  Mentally, you’re foggy and are not able to stay focused on one task, you have chronic racing thoughts.

*  You have frequent infections, and it seems to take you longer than others to recover from illness or infections or trauma.

*  You have trouble falling asleep or you fall asleep well but wake up several times during the night and often wake up feeling exhausted.

So, now that you’re here, what can you do about it?  Thankfully, mother nature has provided us with some amazing herbs containing 'adaptogens’, to help. An adaptogen is a herbal action that ‘adapts’ its function to the specific needs of your body in order to support adrenal function and counteract the adverse effects of stress.  How cool is that? 

Ashwagandha and Rhodiola are two adaptogenic herbs that are great for adrenal support.  Both can be taken in either tincture or capsule form.  Try to find a herbal dispensary in your area.  Gaia Gardens and the herbal dispensary at Finlandia are both great places here in Vancouver and the people who work there are great resources and will help you with dosing and also put together anything you ask for. 

Ashwagandha is an ancient herb commonly used in Ayurvedic healing and is widely used to combat the effects of stress as well as improve the immune system.  It also has anti-inflammatory benefits.  Ashwagandha is a safe herb; however, it should be avoided during pregnancy.  In addition to balancing the nervous system, Rhodiola is known for increasing energy, helps with depression and also supports the immune system.  

If sleep is something you struggle with, you could make yourself a relaxing tea with lavender, passion flower, chamomile and lemon balm, all of which act to relax your nervous system. Again, you can get these dried herbs from either Gaia or Finlandia and mix them yourself in equal parts.  You should steep 1 tbsp at a time for your tea and this particular tea should be drunk before bed.  Some quick notes about these herbs:

Lavender: relaxant, helps with digestive healing, sleep and exhaustion. If lavender is too floral for you to drink, you can also spritz your pillow with a lavender essential oil infusion or drop some essential oil in your bath.  Avoid excessive use during pregnancy.  

Passionflower: relaxant, helps with irregular sleep, anxiety and depression.  

Chamomile: helps with digestive healing and is also anti-inflammatory.

Lemon balm: relaxant, helps with digestive healing, anxiety and depression.

Traditional Medicinals is an organic brand of tea that has a wide range of infusion blends and is another great and very convenient option.  I love having their chamomile and lavender blend before bed.

There are also lifestyle choices we can make to support our adrenal function.  Personally, I measure my level of stress in relation to how grounded I feel.  Keeping up with work, and school, and exercise and friends, I often find myself sending my energy outward and upward and it doesn’t take long before I find myself feeling overwhelmed and stressed.  Beyond the standard “exercise, eat well, practice yoga, meditate, get lots of sleep and avoid sugar, caffeine, drugs and alcohol” spiel, the following are some tips that I practice regularly to stay grounded:

·  1.  Practice saying ‘no’.  If you are using the word ‘should’, chances are you’re pushing yourself to do something your body instinctively knows it doesn’t want to do.  This could be deciding whether to accept a social invitation or whether or not to head out for a run.  There are times when it’s appropriate to push ourselves, and times to listen to the voice inside that’s telling us to slow down.  If the word ‘should’ sneaks in there, that’s usually a clue to listen up.

·  2. Spending time in the home we’ve created for ourselves can be incredibly grounding.  Schedule a chunk of time for yourself in your calendar each week where you spend time at home.  Maybe you light candles or incense, listen to your favourite music, read a book, spend time with your kids, or with your pet, or maybe you lie on the couch watching Netflix.  Whatever it is, make it non-negotiable time for yourself to do exactly what you feel like doing.  I encourage you to think small.  You’ll be amazed how the smallest things can make a huge difference to your sense of well-being.

   3. Commit to taking a break from social media each week – maybe that’s a day on the weekend, or an evening during the week.  Scrolling through our friends’ highlight reels on Facebook and Instagram can make us feel like we’re not doing enough or experiencing enough and all of a sudden we start “should’ing” ourselves into a tailspin.  Everyone’s experiences and lives are different, and focusing our energy inward instead of outward on what others are doing can really help us to feel grounded in our own present moment experiences.

Finally, a shout out to all you fellow exercisers out there: keep in mind that while exercise is incredibly beneficial for the body, excessive and high-impact exercise is very stressful on the body and a surefire way to lead us right into adrenal fatigue.  So make sure you’re resting at least one day a week and consider some supportive herbs.  Taking rest days will not affect your athletic performance in a negative way; in fact, you’ll be amazed at how strong you feel after you’ve given your body and mind an opportunity to recharge.

Stay tuned for a future post on digestive herbs!

Help yourself,

xo

let's talk about sweat, baby...

Hi friends,

Summer's in full swing here in Vancouver, and we are all sweating more.  For those of you who know me well, you know I am a HUGE sweat-er.  I'm the gal in HIIT class dripping on the floor, the gal on the dance floor shaking my tail with my friends whose bangs are stuck to her forehead 10 minutes in, and the gal who is begging for someone to turn down the heat.  What can I say, I'm a pitta dosha through and through ;) And truthfully, it's been a source of embarrassment for me, almost my whole life.  Let's face it, sweating and body odor have become issues in our society to be ashamed of and we go to great lengths to cover it up.  We are quick to label people who sweat more than others as somehow unhealthy or out of shape, and many of us are not comfortable around the slightest scent of body odor.  Indeed there are medical conditions out there that might be causing excessive sweat and odor, but for the majority of us, it's just our amazing bodies doing its job to cool us down!  Sweat itself is virtually odorless to us. However, the bacteria in our skin (which we ALL have!) is particularly attracted to the proteins in our sweat and rapidly multiplies in sweat's presence, and breaks down (eat, digest, expel) these proteins into, shall we say, 'aromatic' acids.  So if you need someone to blame, blame your skin bacteria's fatal attraction to your sweat!

For many of us, (ahem, me), the summer months can mean using deodorant a few times a day.  If you read either of my previous posts on chemicals in personal hygiene products, you know that commercial deodorant is a frequent offender.  It's a great idea to read labels and consider choosing a more natural brand of deodorant, and getting a bit more comfortable with your own natural odors.  I've tried a couple of more natural brands out there, starting with the deodorant crystal which works really well.  It does need to be wet though, so it can be a difficult option for when you're on the fly.  I've also used Kiss My Face's brand (Natural Active Life deodorant stick), which the Environmental Working Group rates as a 3. I like it...but I don't love it and find I have to reapply it a lot. So, I decided to make my own.  The following is the recipe I used, which one of our instructor's shared with us.  It only takes 10 minutes!  Here's what you'll need:

 2 tbsp of organic coconut oil (coconut oil has lots of wonderful antimicrobial properties)
* 3-5 tbsp of arrowroot powder** (this measurement is personal preference, I like my deodorant to be less oily, so I recommend starting with 4 and you may wish to add a bit more.  If you would prefer it to be a bit oilier, start with 3 tbsp)
* 4 tbsp of baking soda (make sure it's aluminium free!)
* 6 drops of tea tree oil (this is a must! we need its antibacterial and antifungal properties - by the way, it works great on pimples, too!)
* 6-12 drops of your favourite essential oil (this is optional! Some of the essential oils have antibacterial properties as well, such as Lavender)
* a fork for mashing
* a small glass jar or an empty deodorant container (including the little tray that sits in the bottom of the container)

**I got my arrowroot powder from The Soap Dispensary on Main Street.  Apparently you can get it in the bulk section at Whole Foods as well, but I love to support local businesses!

Fill a pot with about an inch of water and place on medium heat.  Scoop your coconut oil into a glass bowl and set the glass bowl into the pot of hot water.  Let the coconut oil melt.  Once it's melted, carefully lift the glass bowl out of the pot (it's hot!) and dump your powder in.  Add your tea tree oil (and essential oils) and make sure you mix it really well!

From here, it's your choice whether you want to scoop it into a glass jar or reuse an old deodorant container. I understand from other friends who have made this recipe and used a glass jar to store it in, they have to scrape it with their nails or a spoon but then once it's applied to your armpit it melts quickly and easily.  If you're using an old deodorant container, make sure the little tray is pushed all the way to the bottom and just pack the mixture in to the top and let it cool.  You'll know when it's ready cause it'll be really hard.

So far, it works amazingly well and I'm liking it the most out of any commercial brand I've tried!  My only complaint is that it is tending to melt in the warmer temperatures.  I have been keeping it in the fridge to help with this, but that's obviously not super convenient.  I read on another blog that beeswax is a good ingredient to substitute some of the coconut oil with during the summer months as it will keep the deodorant from melting - so I'll give this a go next time!  In the meantime, I can deal with a little inconvenience in exchange for knowing exactly what ingredients my body is absorbing : )



put your best smell forward,
xo