Self Care is Non-Negotiable

This is not a blog post about me. I just want to share some thoughts with you. This blog is meant to be a wake-up call from my heart to you. I get asked this question all the time, you do so much… how do you do it ? I I’m an entrepreneur. I operate a wellness retreat with other therapist, which within I also run my own private practice. I am an aromatherapist and writer, and I also have my own family responsibilities. How to I manage all of this without breaking? This is how: It’s called self-care, and to me it is non-negotiable. My clients depend on me to be present  for them 100%.

I have seen the opposite in my private practice. Women that are completely worn out to the point where their health is affected. Some even ended up in the hospital because of stress related conditions that develop the later on. Ask them what happened before their body just broke down and said no more? Many times I hear them say that had so much going on in their lives with high stress levels and they just stopped taking care of themselves. They completely forgot about themselves.

One of the most ridiculous things I’ve ever heard multiple times have been women telling me that they aren’t “good at taking care of themself”. However their health was a wreck. My question is… if these are the consequences, do you think it’s really working? Do you think that you need to change something? And let me tell you, I’ve never heard a man say that. I have a higher male clientele in my practice than women. Never in 15 years have I heard a man say that they “don’t have time” or “don’t know how to take care of themselves”. Men just go get massage, they do it without guilt. Now I’m not saying this is a woman only problem, but is very prevalent. LADIES!!! You do so much. Your life, your work, you family’s depend on you. Don’t forget about yourself. Set your priorities straight and have me-time regularly. This doesn’t have to take a whole day, every little bit counts. Other things can wait. And guess what, no one else will do it for you. You have to do this for yourself. You have to put yourself as a priority, because you cannot pour from an empty cup. Don’t allow it to go completely empty to the point where your health becomes compromised.

Self-CareIs non-negotiable (1)

Do you know what happens when you take out time regularly to take care of you? You will show up completely different in your life. You just will. Instead of dragging through life completely exhausted and drained, you will be full of Vitality and glowing. And other people will also notice too.

But I don’t know how...

The key is to take care of yourself is to do it the same way you do to the others that you care about. If you didn’t grow up with a figure in your life as a good example of this, then it starts with you. If you have children, think of the good example that you’re going to give them because they follow what they see.

Boundaries- they are important. Life happens, it’s normal but there are certain things that we can control. When is time to take care of you and there are unnecessary interruptions, put a stop to it.

Exercise: Take a piece of paper and draw a line right down the middle vertically. On one column but the word yes, on the other column but the word no. Now start writing down a list of things that you will say yes to for now on, and things that you will say no to.

My Personal Wellness Routine..

I’m just going to share my self-care list of activities I do on a regular basis so that I can keep doing what I love without sacrifice, without depleting myself. Self-care can be different for everyone, just make sure that you do it.

  1. Receive massage -2-3x/month Thai Massage, Myofascial Release or other treatments.
  2. Don’t skip meals- especially breakfast
  3. Sleep 7-8 hours
  4. Morning Movement- some type of exercise, walking and yoga typically
  5. Aromatherapy self care- baths, self massage, etc.
  6. Reading and reflecting. Sometimes i do this while im doing #5. I love audios!
  7. Supplementation. Because it doesn’t matter how healthy you eat, nowadays you cannot get everything from your diet. Here is what I do.
  8. Write- I love to share, it is a great outlet. I recently discovered this amazing journal: The Morning Sidekick Journal. I’ll share more details in a future blog.
  9. Detox every season
  10. Mindset- stay positive and stay away from negative people!

What are you doing for your self-care? Please share! You may inspire others to do the same. ?


Are You Getting Enough Protein in your Diet?

You do not have to eat meat all day long to get protein into your system. Combining a variety of healthy foods into our diet is very beneficial.

Protein is essential for growth and development.  It provides the body with energy, and it’s needed for the manufacture of hormones, antibodies, enzymes, and tissues.

Women usually do not consume enough protein rich food in there diet. Keep this in mind: If you do consume enough protein, it will help keep your body toned, and not sag.

As for  weight loss benefits, experts advise aiming for around 120 grams of protein a day.

 If you want to increase your protein intake, do it slowly over the course of a week.Below are some vegetarian choices:

Vegaterain Protein


Here is a guide you can use to keep track of your protein consumption:

Beans, Nuts, Seeds

1 cup garbanzo beans 14.5 grams

1 cup pinto beans 12 grams

1 cup refried beans 15.5 grams

1 cup soybeans 28 grams

1 oz. cashews 4.4 grams

1 oz. peanuts 6.5 grams

1 oz. sesame seeds 6.5 grams

1 oz. pistachios 5.8 grams

1 cup tofu 22 grams

1 cup lentils 18 grams


1 cup yogurt 13 grams

1 oz cheddar cheese 7.1 grams

1 egg 6 grams

1 cup cottage cheese 10 grams


Fruits and Vegetables

1 avocado 10 grams

1 cup broccoli 5 grams

1 cup spinach 5 grams

1 cup peas 9 grams

1 medium artichoke 4 grams

1 cup asparagus 5 grams

1 cup beet greens 3 grams

1 cup Edamame 17 grams

To add extra quality Protein to supplement into your diet you may try the TLS Whey Protein Shake. It is free of rBGH (bovine growth hormone, and contains no artificial flavors or preservatives.

TLS protein shake comparison