“Something’s burning, Mom,” called my daughter as she raced into the kitchen. It was early 2021, and my sense of smell still hadn’t returned after a bout of COVID. Though it eventually came back, scents aren’t as vivid as they once were. Our underrated sense of smell is often ranked the least important of the five senses. In a survey of 400 people published in Brain Sciences , 85% said they’d give up smell if they had to lose one sense—while fewer than 2% would surrender vision. The American Medical Association Guides to Permanent Impairment  estimates that the loss of smell reduces earning potential by only 1–5%, compared to an 85% loss for blindness. Yet, our sense of smell has meaningful value. Dr. Gary Beauchamp of the Monell Chemical Senses Center in Philadelphia reports that humans can detect anywhere from 10,000 to 100 billion different odors. Our nose keeps us safe by signaling a natural gas leak, food that has spoiled, or something burning on the stove. The olfactory bulb, located near the mouth, also plays a key role in how we experience taste. Think about how flavorless food seems when you’re congested. A dulled sense of taste can suppress appetite—or push us toward heavily processed foods loaded with artificial flavors, sugar, and salt. Smells are powerful memory triggers, too. There’s a certain scent that instantly transports me back to my elementary school cafeteria. Consider the comforting aroma of brewing coffee, fresh-baked bread, or the crisp scent of pine trees when the sap is running. What smells evoke memories for you? Surprisingly, scent also shapes our social connections. Humans use subtle chemical cues to sense kinship, attraction, health, and even emotions like fear, sadness, or joy. Much of this happens subconsciously, but it still influences how we relate to others. A relationship can be challenging with someone who is unaware of social scent cues—or the strength of their personal odor! The Power of Aromatherapy Chelsea Shapori via Unsplash For more than 6,000 years, scent has been a part of healing traditions. Ancient civilizations in Egypt, India, and China extracted concentrated essences from flowers, leaves, fruits, and roots to treat a variety of ailments. According to Johns Hopkins Medicine, “Aromatherapy is the practice of using essential oils for therapeutic benefit. When inhaled, the scent molecules in essential oils travel from the olfactory nerves directly to the brain, particularly impacting the amygdala—the emotional center of the brain.” Since 2000, Western interest in essential oils (EOs) has surged as more people explore complementary forms of healing. Essential oils are now used to enhance focus, sleep quality, and emotional balance, as well as relieve symptoms of stress, fatigue, pain, anxiety, and depression. The number of publications and citations during different years (2001–2021) from Aromatherapy in anxiety, depression, and insomnia: A bibliometric study and visualization analysis In Healing Touch for Animals (HTA) , we learned to incorporate EOs with our four-legged friends. I often tuck a small square of cotton with a drop or two of lavender oil into my pocket when working with anxious pets. It’s remarkable to watch how quickly they calm once they catch a whiff. Essential Oils for Anxiety If you’d like to try essential oils for relaxation or anxiety relief, here are three options to consider: Lavender: Lavender’s soft floral aroma is well known for promoting relaxation and restful sleep. International organizations such as the World Health Organization (WHO), the European Scientific Cooperative on Phytotherapy (ESCOP), and the European Medicines Agency (EMA) all endorse lavender EO for easing stress, restlessness, and anxiety. I apply lavender EO to wool dryer balls when drying my sheets. A 2023 systematic review published in the journal Healthcare concluded: “Inhaling lavender essential oil appears to be an effective, safe, and feasible treatment option for anxiety. Based on the current evidence, the inhalation of lavender essential oil can be recommended as an efficacious anxiolytic solution to improve coping in people facing diverse anxiety situations.” A Field of Lavender by Daiga Ellaby via Unsplash Peppermint: Peppermint EO can uplift mood and fight fatigue by triggering the secretion of “feel good” hormones like endorphins . A 2022 study found that inhaling peppermint EO improved learning and memory ability of mice in maze tests. It can protect brain nerves by improving amino acid metabolism and energy metabolism, reducing brain oxidative damage, and protecting neurons. Becau se it boosts alertness, avoid using peppermint EO close to bedtime. Mint Leaves by Nikita Turkovich via Unsplash Lemon: Extracted from Citrus limon , lemon EO has been prized for centuries for its fresh, invigorating scent and versatile therapeutic uses. The uplifting scent influences neurotransmitters like dopamine and serotonin. Studies show that lemon EO can ease anxiety in students during exams, patients awaiting surgery, and even those recovering from heart events. Studies also showed it lowers blood pressure and heart rate, along with improving cognitive performance. Lemons by Cristina Ann Costello via Unsplash Tips for Using Essential Oils Safely Choose quality brands.  Experienced healers I know prefer essential oils from reputable companies such as dōTERRA and Young Living. To learn more, contact dōTerra EO Educator Janie Strosnider ( jstrosider@gmail.com or (804) 691-3311). Store properly.  Keep oils away from pets, children, heat, and direct sunlight. Dilute before applying.  Essential oils should be mixed with a carrier oil—like coconut or olive oil—before touching the skin. Some oils can cause photosensitivity when applied topically. Be mindful of pets.  While lavender is generally safe, certain essential oils can be toxic to animals, especially cats. Always research before diffusing oils in a shared space. Be respectful of others . Scents can be debilitating to people with Multiple Chemical Sensitivity Syndrome (MCS) so be mindful of who is in your vicinity when using EO. Take a moment to express gratitude for your sense of smell. It connects us to memory, emotion, nourishment, healing, and each other. EO offers a simple, natural way to soothe the mind and support well-being—one inhalation at a time.  References Boesveldt, Sanne, and Valentina Parma. “The importance of the olfactory system in human well-being, through nutrition and social behavior.”  Cell and tissue research vol. 383,1 (2021): 559-567. doi:10.1007/s00441-020-03367-7 What Your Nose Knows: Sense of Smell and Your Health. News in Health . National Institutes of Health.  August 2016. Herz, Rachel S, and Martha R Bajec. “ Your Money or Your Sense of Smell? A Comparative Analysis of the Sensory and Psychological Value of Olfaction. ” Brain sciences vol. 12,3 299. 23 Feb. 2022, doi:10.3390/brainsci12030299 Cao, Xia et al. “ Aromatherapy in anxiety, depression, and insomnia: A bibliometric study and visualization analysis. ” Heliyon vol. 9,7 e18380. 17 Jul. 2023, doi:10.1016/j.heliyon.2023.e18380 https://www.hopkinsmedicine.org/health/wellness-and-prevention/aromatherapy-do-essential-oils-really-work Lv, Xiaofan et al. Effects of Peppermint Essential Oil on Learning and Memory Ability in APP/PS1 Transgenic Mice . Molecules, Mar 2022. doi:10.3390/molecules27072051 Manik Mahachandra, Yassierli, Erdo D. Garnaby. "T he Effectiveness of In-vehicle Peppermint Fragrance to Maintain Car Driver's Alertness. " Procedia Manufacturing,Volume 4, 2015, Pages 471-477, ISSN 2351-9789. https://doi.org/10.1016/j.promfg.2015.11.064 . Falls, Neha et al. “ Amelioration of neurodegeneration and cognitive impairment by Lemon oil in experimental model of Stressed mice. ” Biomedicine & pharmacotherapy = Biomedecine & pharmacotherapie vol. 106 (2018): 575-583. doi:10.1016/j.biopha.2018.06.160 Sara Gonçalves, João Castro, António Almeida, Maria Monteiro, Tânia Rodrigues, Rui Fernandes, Rita S. Matos. " A systematic review of the therapeutic properties of lemon essential oil. " Advances in Integrative Medicine, Volume 12, Issue 3, 2025, 100433, ISSN 2212-9588. Lopez, Victor et al. " Exploring Pharmacological Mechanisms of Lavender ( Lavandula angustifolia ) Essential Oil on Central Nervous System Targets. " Front. Pharmacol., 18 May 2017 Sec. Ethnopharmacology Volume 8 - 2017. Ebrahimi, Hossein et al. “ The effects of Lavender and Chamomile essential oil inhalation aromatherapy on depression, anxiety and stress in older community-dwelling people: A randomized controlled trial. ” Explore (New York, N.Y.) vol. 18,3 (2022): 272-278. doi:10.1016/j.explore.2020.12.012 Yoo, Onyoo, and Sin-Ae Park. “ Anxiety-Reducing Effects of Lavender Essential Oil Inhalation: A Systematic Review. ” Healthcare (Basel, Switzerland)  vol. 11,22 2978. 17 Nov. 2023, doi:10.3390/healthcare11222978

How do you illustrate empathy? That’s the challenge faced by artists Alfonso Pérez Acosta and Noah Scalin for Empatía  (Empathy), the second mural in their Trust Building/s  series in Richmond, Virginia. This four-part project was inspired by StoryCorps’ One Small Step  initiative, which facilitates conversations between people with differing political views. Many of these participants form bonds that persist long after their initial discussion ends. Acosta and Scalin are weaving the likenesses and words of local participants into their art. For Empatía , the artists extended their collaboration to the broader community. Residents were invited to paint their own interpretation of empathy on rocks—small tokens that will become part of the final installation. For me, empathy is an intentional energetic connection between people’s heart chakras. When we radiate open-hearted energy toward another person, their heart chakra can unlock, allowing an energetic exchange of unconditional love. In the “Intentional Relationships” chapter of my book, Eight Intentions for Self-Healing , I describe what happened when I was confronted by an aggressive stranger: “I realized that her animosity had nothing to do with me. Something else had already lit her flame. So, I got curious. Breathing with intention, I focused my attention on her. I imagined a stream of open-heart energy flowing from my heart chakra to hers as her low-vibe energy drained out through her feet. She sighed and visibly relaxed.” Empathy takes many forms. Cognitive empathy  is the attempt to understand another’s perspective—to imagine what it might feel like to be in their situation. This type of empathy often inspires compassion, allowing us to acknowledge another’s emotions without minimizing or dismissing them in an attempt to alleviate our own discomfort. In season three of the original Star Trek  series, the protagonists meet Gem, an empath who heals others by transferring their injuries into her body. When Dr. McCoy is gravely injured, Gem absorbs his wounds, sacrificing herself to save him. This kind of emotional resonance—actually taking on another’s feelings as if they were our own—is known as affective empathy . In spiritual circles, I’ve met people who call themselves empaths —those who take on the pain of others in hopes of easing collective suffering. While well-intentioned, this form of empathy can actually amplify low-vibration frequencies in the field of collective consciousness, draining the empath rather than healing the whole. Acosta and Scalin first met while collaborating on the Mending Walls  project, born out of the civil unrest following the murder of George Floyd in 2020. Artist Hamilton Glass initiated the project as a way to use art to foster racial understanding. He paired artists from diverse backgrounds and gave them a week to co-create a mural. The result was far more than works of art—it was an exercise in empathy and shared humanity. The Emmy Award–winning documentary of the same name tells that story beautifully. In today’s divisive political climate, it can feel as if society is tearing apart at the seams. In some ways, it is. But just as the caterpillar must dissolve before becoming a butterfly, destruction of old norms paves the pathway to evolutionary transformation. Politics is only one aspect of the human experience. We each have a choice: we can dwell on the discord amplified by the news and social media, or we can look for signs that people are coming together—listening, learning, and healing through empathy. The evidence is there if we’re willing to see it. As I write in the "Intentional Focus" chapter of Eight Intentions for Self-Healing : “Just as plants need sunlight to grow, our flashlight of focus nourishes the important things in our life. Direct the beam toward your gifts and watch them expand, while your worries wither in the darkness. The flashlight is in your hands—and only you can choose where to shine your light.” What does empathy mean to you? Leave a comment and let me know.

The Richmond Veg Fest has been thriving for 22 years, and I’ve had the joy of attending most of them. But this year felt different—this year was special. Last year’s festival was midway between two milestones on my author journey. Just three months earlier, my book proposal had been named a runner-up in a Hay House Publishing contest. Three months later, I would be handing the very first draft of my manuscript to my developmental editor. As I wandered beneath the trees that day, I was suddenly struck by a vivid flash of intuition: a clear image of myself standing at a booth, talking with readers about my book. I decided to trust that vision. I set the intention to come back as a vendor in 2025—and would you believe the organizers placed my booth in the exact same spot I’d pictured? Never underestimate the power of intention! And what a day it was! Despite forecasts of rain, the sky opened into sunshine, and the air was alive with music, delicious aromas, and community spirit. It filled my heart to reconnect with so many familiar faces and to meet new friends. Thank you to everyone who stopped by—your hugs and smiles made the day unforgettable. Check out these photos Thanks to my good friend, Deb, for being the first person to order an Intend Well T-shirt! It's available in a variety of styles and colors. There's also a black version of the logo if you prefer a light colored shirt. Get your Intend Well T-shirt Author talk at the Tuckahoe Library on September 29 My deepest appreciation to everyone who came out to the Tuckahoe Library for my author talk and book signing...particularly those of you who brought friends along. After reading about intentional resilience, we practiced one of my favorite techniques for counteracting the stress response--Intentional Breathing. This recording is for those of you who couldn't be there. On Saturday, October 11, I'll be at the Natural Awakenings Health Fest 2025 from noon - 4:00 p.m. The Dewey Gottwald Center is a lovely building located behind the Science Museum. Stop by and say hello! If you live in the central Virginia area, Book People RVA has my book in stock. It will also be available through the Henrico County library in a few weeks. You can order paperback copies online through Book People RVA, and Barnes and Noble, as well as other major book retailers. At this time, the digital version is only available through Amazon. Many of you have asked about an audio version. I hear you! I love audio books. My Audible library has over 400 titles in it. Recording a book requires significant upfront investment, however, as I would have to rent a studio and hire a sound engineer (at a minimum). While I'm not ruling out the possibility of producing an audio version some day, I don't anticipate one in the near future. You possess an invisible strength—the power of your Intention. When people unite their intentions, that power is amplified. The Intend for Peace community is united by our shared intention for peace. Join an Intend for Peace call and be the change you wish to see in the world. During these calls, we practice a brief grounding and centering exercise followed by ten minutes of silent focus on our intention for peace. The entire call lasts less than thirty minutes. Research led by Lynne McTaggert reveals that intending peace for others has a rebound effect that uplifts the senders, as well. Susan had this to say about our last session: I was in a crappy mood before the call so I was surprised how peaceful and relaxed I felt afterwards! Everyone is welcome to drop in as your schedule permits. Register HERE to receive the Zoom link. I'll also send you a reminder on the day of the session. Sunday, October 5 at 11 a.m. Eastern Monday, October 13 at 7 p.m. Eastern Gourdian Moon by Carolyn Pitts "Each with a duty, a function to perform if the world would be better for you having lived in it, and this is your purpose on earth." -- Edgar Cayce

Art as Medicine Recently, I volunteered for a ten-week session of Opening Minds through Art (OMA)  at the Cultural Arts Center. Developed by Dr. Elizabeth “Like” Lokon in 2007, OMA is an evidence-based art therapy program for people with dementia. Visual expression allows us to communicate beyond words—a lifeline for someone with memory or language challenges. OMA also restores a sense of autonomy for people who rely on their caregivers to perform daily tasks. As Dr. Lokon says, “You may not remember people’s names, but you still know which colors you prefer.” But art’s healing power isn’t just for those with dementia. In these times of stress and uncertainty, we could all benefit from a dose of art therapy. “I’m Not an Artist!” As children, we delighted in crayons, paint, and finger smudges. Yet somewhere along the way, many of us lost touch with that playful freedom. When I invite adults to try art-making, I often hear: “But I’m not an artist!” Here’s the truth: art is not about producing flawless masterpieces. It’s about the process , not the product . Creativity allows us to excavate stuck emotions, regulate our nervous system, and activate our innate self-healing power. Research shows that creative activities can quiet racing thoughts, lower blood pressure, and improve overall health. In one study , 80% of participants experienced a measurable reduction in the stress hormone, cortisol, after forty-five minutes of art-making. "After about five minutes, I felt less anxious. I was able to obsess less about things that I had not done or need [ed] to get done. Doing art allowed me to put things into perspective." "I Don't Have Time" Do you ever find your mind wandering during a a boring meeting or tedious conference call? Our brains receive and interpret other people's speech faster then they can talk. So, our brain fills the spare cycles thinking about our to-do list or next meal. Research has demonstrated that drawing during a lecture improves mental focus and increases retention . It can also help us tap into our intuition, unlocking problem-solving insights. Next time you are stuck on an issue or struggling to pay attention, try doodling neuro art. No Fail Art Techniques OMA participants are presented with 'no fail' art projects. The art supplies are carefully chosen and presented in a way that enables each person to succeed. What would you create if you knew you couldn’t fail? Neuro art gives us that freedom. These drawing techniques are simple, meditative, and surprisingly powerful. Neurographica Created in 2014 by Russian psychologist Pavel Piskarev, Neurographica uses flowing, neuron-like lines to rewire the brain’s response to challenges. After reflecting on a problem, you sketch freeform lines (I like to do this step with my eyes closed), extend them until they connect, round the intersections, and then add color. The process is as physiologically calming as meditation. Zentangle Developed in 2004 by Rick Roberts and Maria Thomas, Zentangle combines Rick’s meditation background with Maria’s artistry. At first glance, the intricate designs look complex, but they’re built from very simple patterns—accessible to anyone. As you can see from these drawings, I've developed my own hybrid of neuro art over time. On September 23, 2025, Colette Baron-Reid is releasing The Art of Manifesting , introducing a fresh form of neuro art. I’ve already pre-ordered my copy and can’t wait to explore new ways to relax and reset through drawing. Getting Started You don’t need special equipment to try neuro art. A simple pen and sheet of paper are enough. I enjoy using Sakura Pigma Micron pens for their precision, but use whatever you have on hand. If you’d like to add color, try colored pencils, pastels, markers, or watercolor. My neuro art journey started when I picked up a copy of One Zentangle a Day by Beckah Krahula, but there are dozens of free neuro art instruction videos available online. Visit the links below to see for yourself how simple, easy and FUN these techniques are. Neurographic Art Tutorial Introduction to Zentangle My Favorite Zentangle Doodle ✨   Reader Challenge: 5 Days of Neuro Art This week, I invite you to give yourself five minutes a day for five days to play with neuro art. Here’s how to begin: Grab a pen and paper. Tune in to how you are feeling and rate your stress on a scale from zero to ten, with ten representing extremely high. Close your eyes and draw three or four flowing lines across the page. Open your eyes and extend the lines until they connect with the edges of the paper or with each other. Round the intersections where lines meet. Add color if you wish. Reassess your stress level and note any changes in your body. That’s it! At the end of the week, pause and notice—did your stress levels shift? Do you feel calmer, lighter, or more focused? I’d love to see what you create—feel free to email me photos of your neuro art! Art for the Journey Art for the Journey (AFJ) is dedicated to spreading healing through the visual arts. They provide individuals the opportunity to explore their creativity, gain new skills, and express themselves through different art mediums. AFJ offers programs for children, veterans, incarcerated populations, and the elderly, in addition to OMA programs in facilities throughout the Richmond, VA area. Their annual art exhibit and celebration will be held at the Museum of History and Culture on September 25, 2025 from 5:30 - 8:30 PM Eastern. You can support AFJ's mission by attending the event or purchasing artwork . If you cannot attend in person, the art will also be available for purchase online during the event. Preview the artwork here . I have three pieces in the exhibit. River City : This piece captures the spirit of summer in the city from the kayaker shooting the rapids of the James River to the Richmond skyline as viewed from the south shore. This collage of original photographs is dry-mounted on heavy mat board with a protective coating that eliminates the need for glass, and framed in black wood. More details Chasing Waves : Panning enabled me to capture the prized elements of wildlife photography such as tack-sharp feathers and a catchlight in the eye while revealing the speed of this Sanderling as it chases receding waves in pursuit of dinner. Shot on Glory Beach, Jekyll Island, GA. Printed on metal with black wood frame.  More details I Feel Pretty : After a busy day of fishing, this Brown Pelican indulges in a sunset preening. The feathers and beak appear in sharp detail while a narrow depth-of-field paints a watercolor background. Shot near Fort Monroe, VA. Printed on metal with black wood frame.  More details .

The protein craze has made a comeback—with almost evangelical fervor.  With all the hype, you may start to wonder if you’re getting enough. “After all,” you think, “what’s the harm in grabbing a few bags of protein popcorn...just to be on the safe side?” Before we get there, let’s back up and make sure we’re on the same page—starting with the basics. What is protein? Protein is one of three macronutrients our bodies need to function well. (The other two are carbohydrates and fat.) At the chemical level, proteins are chains of amino acids that your body digests and rebuilds into whatever it needs for growth and repair. Amino acids are the building blocks of muscle, tissue, bones, organs, and blood. Protein also helps your body make antibodies to fight viruses and enzymes that keep chemical reactions running smoothly. How much protein do I need? Recommended protein intake varies by age, gender, and activity level. In the U.S., the official recommendation is 0.8 grams of protein per kilogram of body weight  (about 0.36 grams per pound). For example, a 50-year-old woman who weighs 140 pounds would need around 51 grams of protein a day. Kids, people who are pregnant or nursing, those over 40, and anyone who’s very active need more protein. To calculate your own needs, check out the Dietary Reference Intakes calculator . Some experts argue that the U.S. guidelines are too low. Popular voices like Andrew Huberman and Peter Attia recommend closer to 1.2–2.2 grams per kilogram—or about 1 gram per pound--of body weight. Keep in mind, though, that both of these men train intensely, which means their protein needs are higher than average. If your goal is a stronger, leaner body, simply eating more protein won’t do it—muscle growth requires resistance training. Let’s be real: unless you’re logging every meal, calculating your protein intake isn’t very practical. Luckily, there’s a simpler way to eat a balanced diet (more on that soon). Is extra protein safe? Maybe. It depends on both how much  protein you eat and where it comes from. Something’s gotta give Eating more protein means one of two things: either you eat less of something else, or you eat more calories overall. Food Swaps : Some people feel better when they boost their protein intake, but that’s often because they’re swapping out ultra-processed foods. If, instead, protein crowds out fruits, vegetables, and whole grains on your plate, you’ll miss out on fiber, vitamin C, and antioxidants found only in plants. Taken to the extreme, a very high protein  diet can strain the kidneys—a concern for people who have kidney issues. Eating More : And if you simply pile extra protein on top of your typical diet, those extra calories can easily become body fat. Our bodies' survival slogan is, "waste not, want not." So, when we consume more macronutrients than we need, our body stores the excess for times when food is scarce (which, for most of us never comes.) Choosing quality protein sources Food companies are now stuffing protein into everything—sodas, cinnamon rolls, even potato chips. The labels may shout “high protein!”  but inside those flashy packages is still an ultra-processed product best avoided. Tossing in a scoop of whey powder or a dollop of beef tallow doesn’t magically make junk food healthy. It’s also a myth that protein only comes from animal products. While meat, dairy, and eggs are protein-rich, they come with baggage. According to Harvard Health , a high intake of red and processed meats is clearly linked to heart disease, cancer, diabetes, and early death. Dairy has been tied to heart disease, certain cancers, digestive issues, and even type 1 diabetes. And despite what many of us were taught, there’s no solid scientific evidence that dairy strengthens bones. Plant-based proteins, on the other hand, are naturally low in saturated fat and the only  source of dietary fiber. Fiber is crucial for a healthy gut microbiome, which affects digestion, mood, skin, metabolism, and more. Source: https://fdc.nal.usda.gov/food-search So, what should you eat? Nutrition trends can be fun and spark fresh interest in health. But the truth is, the fundamentals haven’t changed: your body thrives on balance. Instead of tracking grams of macros, try this simple method from the Harvard T.H. Chan School of Public Health. At every meal, aim for the following ratios on your plate: ¼ plate protein ¼ plate whole grains ½ plate fruits and vegetables Source: https://nutritionsource.hsph.harvard.edu/healthy-eating-plate/ All whole foods naturally contain a mix of macronutrients. There’s protein in lettuce and carbs in cheese. So, rather than obsessing over numbers, aim for variety, balance, and minimally processed foods. That’s the real recipe for long-term health. Looking for guidance on how to start? Here's some meal ideas to try: Kale and quinoa salad Buddha bowls Easy lentil burritos Overnight oats with chia seeds (I've introduced some enhancements since I made this video. Now, I grind my flax seeds and use homemade milk made in my Almond Cow.)

In this video , I teach you my number one technique to reclaim your inner Zen, which only takes two minutes a day. And, I give you some ideas for integrating it into your daily routine. I also share that I struggled with chronic anxiety for decades--but I didn’t realize it. Headaches, jaw pain, indigestion, and poor sleep were my NORMAL. It wasn’t until I started feeling better that I realized just how awfu l I had been feeling all those years. Chronic anxiety takes a serious toll on our health. The most prevalent chronic conditions--heart disease, neurological diseases, metabolic disorders, autoimmune conditions, and even cancer--have been linked to insidious, long-term stress. That’s why I'm passionate about sharing the tools that helped me reclaim my inner zen. I want you to wake up every morning feeling as healthy and strong as I do now. But, as a Behavior Change Specialist, I understand that making time for healthy habits can be hard--even when we know how important they are. Often, just knowing what to do isn’t enough. Partnering with a coach can jump start your transformation to a more peaceful and—ultimately—healthier you. So, I am doing something I have never done before. I’m offering a 28-day group coaching program to help you reclaim your inner zen. I’m not going to sugarcoat it — you still have to do the work. But you'll be sharing the experience with a cohort of like-minded individuals, and I’ll offering personalized support. If you are ready to your revitalize your vibrancy, click the link below to get started. Just don’t wait as spaces are limited to ensure a fulfilling, personalized experience for all. Doors close Tuesday, August 26, 2025 .

Inflammation is a natural part of the body’s self-healing process. When you get a cut or an infection, your immune system responds with acute inflammation—a short-term, healthy reaction that helps the body repair itself. But when the inflammation persists for months—or even years—it ignites an invisible fire that quietly destroys your body from within. In 2014, the Rand Corporation estimated that sixty percent of Americans  had at least one condition resulting from long-term inflammation. Symptoms of chronic inflammation include body pain, persistent fatigue, insomnia, mood disorders such as depression and anxiety, and gastrointestinal complications like constipation, diarrhea, and acid reflux. According to Harvard Health , long-term inflammation has been linked to multiple stress-related conditions : Heart disease Cancer Mood disorders including depression and anxiety Neurological diseases such as Alzheimer's and Parkinson’s Inflammatory bowel diseases like Crohn’s disease and ulcerative colitis Metabolic conditions such as diabetes and obesity Autoimmune conditions including lupus, rheumatoid arthritis, and multiple sclerosis How Stress Adds Fuel to the Flames So, what makes a healthy immune response turn deadly? The answer may depend on our stress level. Scientists have uncovered a link between inflammation, chronic stress, and the vagus nerve. Vagus  is Latin for wandering, and this aptly-named cranial nerve meanders through the torso facilitating two-way communication between the brain and the heart, lungs, and organs of the digestive system.  Neuroanatomy, Cranial Nerve 10 (Vagus Nerve). Brian J. Kenny; Bruno Bordoni. Among other duties, the vagus nerve controls the switch between the “fight or flight” (sympathetic) and the “rest and digest” (parasympathetic) responses of the autonomic nervous system. It also plays a role in modulating the immune system response; activating and deactivating acute inflammation as needed for self-repair.  Chronic stress disrupts communication signals along the vagus nerve. When the vagus nerve isn’t signaling properly, your nervous system can remain stuck in the “fight or flight” mode. As a result, the immune system response fails to switch off, fanning the flames of inflammation long after the initial injury has healed.  How to Extinguish the Fire Conventional allopathic treatments rely on drugs to reduce inflammation, and operations to remove damaged tissues. But, there are also approaches that avoid the risks of surgery and the side effects associated with medications. Research  has shown that stimulating the vagus nerve with a weak electrical current reactivates the “rest and digest” response, thereby suppressing chronic inflammation . Wearable vagus nerve stimulation (VNS) devices are widely available. Most either wrap around your neck or attach to your ear. Non-invasive vagus nerve stimulation in anti-inflammatory therapy: mechanistic insights and future perspectives. Frontiers in Neuroscience , 12 November 2024 In 1997, the Food and Drug Administration (FDA) approved an implantable VNS device to treat drug-resistant epilepsy. More approvals followed including for treatment-resistant depression (2005), obesity (2015), cluster headaches (2017), and post-stroke motor rehabilitation (2021). Just last week, the FDA approved an implantable VNS device for treating rheumatoid arthritis . There are also natural ways to enliven the vagus nerve such as deep breathing exercises, meditation, laughter, listening to uplifting music, humming, massage, and gentle touch. Cold water exposure is another method, yet it recommended only for people without heart issues. At the end of every shower, I find it invigorating to twist the knob to the coldest temperature setting. (It takes getting used to.) Studies have shown that grounding (aka Earthing) through uninsulated contact with the Earth— or a grounding mat —can reduce inflammation in both the brain and body. The beauty of grounding is that it is as simple as a taking a barefoot stroll in the grass or napping on a blanket beneath a tree. These infrared images are from a case study published in the Journal of Inflammation Research . Despite medical treatment and physical therapy, the 33-year old subject had had difficulty walking since an injury that occurred when she was 15 years old. The white arrows in the top row of images indicate where she was experiencing pain. The reduction of white-hot areas in the bottom row images—taken after 30 minutes of grounding with an electrode patch—indicate a lessening of inflammation. After six months of grounding, the subject was able to participate in a half marathon.  The effects of grounding (earthing) on inflammation, the immune response, wound healing, and prevention and treatment of chronic inflammatory and autoimmune diseases. Journal of Inflammation Research , 24 Mar. 2015 In addition to grounding outdoors, there are mats and electrodes that connect to the grounding wire in your home. When I am home, I sleep on a grounding mat every night. While these natural methods have been used for centuries, some VNS manufactures denounce their effectiveness pointing to a lack of scientific data. It is worth keeping in mind, however, that funding is more forthcoming for researching a marketable product than a technique--like deep breathing or grounding--that one can practice for free.  Eat to Beat Chronic Inflammation Incorporating anti-inflammatory foods into your diet is another proven way to reduce chronic inflammation. The gut and brain are in constant two-way communication via the vagus nerve. Inflammation tied to imbalances in your gut microbiome (aka dysbiosis) have been implicated in mental health concerns such as depression and dementia.  Ultra processed and sugary foods have been shown to stoke the flames of inflammation . Most everything you purchase outside the produce section of the grocery store is processed to some extent. You can recognize ultra processed foods by the lack of fiber, high level of sodium, and unfamiliar chemicals on the ingredient list. If you can’t reproduce a food in your home kitchen, it is probably ultra processed. Instead, choose high-fiber foods rich in flavonoids and antioxidants. Examples include: Leafy greens such as kale, spinach, and broccoli Celery Carrots Parsley Whole grains such as quinoa, farro, and oatmeal Fruits such as strawberries, blueberries, and oranges (choose whole fruits instead of sugary juices, which lack fiber and can spike your blood sugar) Beans, lentils, edamame, tofu, tempeh and other legume-based foods Fermented foods such as yogurt, kimchi, sauerkraut and kombucha (avoid kombucha high in added sugar) Flax and hemp seeds Coffee and tea (in moderation and without added sugar) Turmeric, ginger, cardamon, and garlic Modifying your diet requires intentional effort. I add ground flax seeds, fresh fruit and nondairy yogurt to my morning oatmeal , and make smoothies with frozen blueberries, kale, silken tofu, and hemp seeds. Try adding steamed broccoli or thinly-chopped celery to your favorite dishes. Carrots with hummus makes an easy, no-cook side dish. Tofu is an inexpensive, low-fat protein alternative to meat. My husband adores this easy tempeh bacon  recipe.  The link between dairy and inflammation is murky. While some studies determined that dairy products are anti-inflammatory, others reached the opposite conclusion. One reason for the discrepancy may be that the milk components differ by breed; for example, the milk from some cows contains A1-beta-casein , a protein variant that affects digestion. Also, dairy cows in the U.S. are given recombinant bovine growth hormone (rBGH)—a substance that is banned in Canada, the E.U., and other countries—to increase milk production. If you suffer with symptoms of inflammation, you may want to follow the Arthritis Foundation 's recommendation to eliminate dairy to see for yourself whether your symptoms improve.  Intentional Fire-Fighting  Whatever methods you choose, remember this: consistency is key . Take action to regulate your vagus nerve. Integrate stress-busting activities into your daily routine. Enjoy a barefoot stroll. Incorporate anti-inflammatory foods into your diet. Experiment with eliminating dairy products for a month. Committing to simple, regular steps to lower inflammation can lead to better health, restorative sleep, more energy, and reduce your risk for long-term diseases. Never miss a post by joining my FREE Intention Circle. Would you like to achieve inner peace, better sleep, weight loss, and reduced anxiety? The power of intention can help you thrive in all areas of your life, including body, mind, and spirit. The Intention Circle is my FREE newsletter where I answer readers' health and wellness questions.

The Tapping event of the year runs from   3:00 PM Eastern on Friday, July 18 to 3:00 PM on Saturday, July 19 . Whether you tap regularly to soothe your frazzled nerves or you are new to this remarkable technique,   Register Here   to be part of this free annual event. For the fourth year in a row, Gene Monterastelli, host of   Tapping Q and A,   will be broadcasting   live on YouTube for 24 hours straight . Joining Gene will be luminaries in the field such as researchers Peta Stapleton, David Feinstein, and Dawson Church. Not only will you learn how tapping is helping people heal trauma, overcome limiting beliefs, and recover from addiction, you get to tap along with the experts live! You will also get to meet Gunilla Hamne and Ulf Sandstrom, co-founders of the Peaceful Heart Network. PHN brings free emotional first aid to refugees, migrants, prisoners, and survivors of natural disasters. To date, they have supported over 300,000 people in over 30 countries including Rwanda, Uganda, Ukraine and the U.S. Best of all, recordings of all the sessions will be available at no charge after the event. So, although Gene is staying awake for 24 hours, you don't have to! Inner Peace by Carolyn Pitts Intend for Peace Thanks to everyone who attended the Intend for Peace session on Sunday, June 29. Following a simple grounding and centering exercise, we focused for ten minutes on the following intention. Our intention is for an end to hostilities in the Middle East, particularly Iran, Israel, and the State of Palestine. Our collective energy was palpable! You are invited to the next Intend for Peace session on   Sunday, July 13 at 7:00 PM Eastern . Click   HERE   to register.

What Barley Seeds Taught Us About Intention It started with seeds. Not just any seeds—barley seeds. One hundred and forty of them, to be exact. In a lab at the University of Arizona, a scientist carefully divided the seeds into four equal groups labeled A, B, C, and D. A photo of each group was then sent to an audience of 600 volunteers—located 850 miles away in Australia. On the opposite side of the Pacific Ocean, the gathering selected one group of seeds at random. Lynne McTaggart, the event organizer, stepped up to the microphone. With an image of the chosen seed group projected on the screen behind her, she led a ten-minute intention session. The audience silently focused on this statement:   “My intention is for all the seeds in the target group to sprout at least three centimeters by the fourth day of growing.” After the session, researchers at the lab planted all four groups—without knowing which seeds had been the focus of intention. Five days later, the seedlings were unearthed and measured. The experiment was repeated six times with different audiences in different locations. Each time, the seeds that received intention grew significantly more than the other groups. The results were statistically significant, making random chance an unlikely explanation. From Seedlings to St. Louis Inspired by the results, McTaggart launched a series of peace intention experiments. In one such experiment, volunteers focused on reducing violent crime in the Fairground neighborhood of St. Louis, Missouri—one of the most dangerous areas in the United States. Dr. Jessica Utts, a respected statistician from the University of California, was brought in to analyze the data. In   this short video clip , she shares what happened next. McTaggart began teaching workshops on the power of intention. As described in her book,   The Power of Eight , she organized workshop participants into small groups—about eight people each—who would spend ten minutes focusing healing intention on one member. The results were extraordinary. Not only did the recipients report physical and emotional healing, but the intention senders also experienced benefits—such as relief from chronic pain and the mending of severed relationships. Today there are innumerable Power of Eight intention groups around the world. I joined a group in 2022 and we are still going strong. You’re Invited to Intend for Peace As violence escalates around the world-particularly in Africa and the Middle East-I feel called to convene a FREE Peace Intention group based on McTaggart's Power of Eight model. Everyone is welcome to join. We will meet live over Zoom on Sunday evening for thirty minutes. Participation is free and no prior experience is necessary. We will begin with a simple grounding and centering exercise before holding intention for ten minutes.   REGISTER   by noon Eastern time on Sunday, June 29 and I’ll add you to the invitation list. I'd love to have you register even if you cannot attend on Sunday as I may offer more sessions in the future. Tribute to John Robbins In April I shared the inspiring story of John Robbins who inspired millions to choose a healthy and sustainable lifestyle. John left this physical world earlier this month. This   tribute video   summarizes his legacy. Pre-Order Now My book is now available from several major retailers and Indie bookstores. I'm offering sweet bonus gifts for early birds.   Visit my website   for details.

Thanks to Denise for this week's question:   "I'm looking to incorporate more plant-based meals into my diet. What are your favorite recipes?" I love this question! I'm sharing three recipes: an Indian dish that I adore, a simple sauce, and my typical breakfast. My Favorite Plant-based Dinner My Gobi Matar - wish you could smell this! Lately, I have been crushing on my version of   Nisha Vora's Aloo Gobi . I swap out the potatoes for peas to add protein and fiber (so, technically it's Gobi Matar). The cauliflower roasts in the oven while I make the masala in a large pot. When the cauliflower is ready, I dump it in the pot, give it a quick stir and voilá --dinner is served. If there are leftovers (big IF) it's even more delish the next day. The symphony of aromatics that makes this dish truly sing may require a trip to an Asian market as ingredients such as cumin seeds, asafoetida, fenugreek and amchur aren't readily available in most grocery stores. But if you are feeling adventurous it's totally worth it IMHO! My Favorite Plant-based Sauce Tahini pasta sauce I am also loving this quick and easy   pasta sauce recipe   made with tahini. Tahini is a great source of heart-healthy fats, antioxidants, and micronutrients including vitamins B and E, selenium, iron, calcium and folate. Side note: Yes, I eat pasta! As a health coach, I believe we don't have to give up foods we love as long as we are intentional about our consumption. I limit pasta to one or two meals a month. Be selective in choosing your noodles, too. If the first ingredient on the package label is "wheat flour" then the pasta is primarily white flour--a low fiber, highly-processed substance that can spike your blood sugar unless you   begin the meal   with a high-fiber appetizer like a salad. Pasta made with whole wheat or legume flour is a better option especially for anyone with gluten sensitivity or a metabolic disorder such as diabetes. My Favorite Plant-based Breakfast Rolled oats, chia and flax seeds with fresh strawberries and plant-based yogurt My first meal of the day begins with a concoction of rolled oats, chia seeds, and flax seeds soaked in plant-based milk. Then I add fruit, nuts or seeds, and plant-based yogurt for a hearty, well-rounded bowl of wholesome goodness. If you are looking lose weight, lower your cholesterol, boost your immune system, regulate your digestion this is the breakfast for you. I've made a few improvements since I made this   video   last year. Now, I grind the flaxseeds using a milling blade that I bought for my Nutribullet. Also, I am making my own plant-based milk using my Almond Cow machine to avoid the gums and oils in store-bought varieties. What's your favorite plant-based recipe? Drop it in the comments. Welcome to our newest Circle members--Jennifer, Kirsten, Yvonne, Mo, Catie, Rebecca, Christine, Denise, Carrie, Brittany, Ellen, Cherie, Patrick, Lany, Mary, Bernice, Natalie, and Leslie. Thanks for joining us! Never miss a post by becoming a member of my inner Circle.

Summer is almost upon us. The season of farmer's markets and roadside stands brimming with fresh fruits and vegetables. I am reminiscing about summers on my grandmother's farm. We picked produce in the (relative) coolness of early morning and spent the day canning green beans or freezing strawberries and kernels of corn in an old farm house without air conditioning. Although I complained about the sweaty work, nothing compares to the flavor of fresh-picked produce straight from the garden. What are your favorite memories of summers gone by? Speaking of memories, it saddens me when I hear people shrug off their poor memory as "bad genes" or the inevitable consequence of aging. Nothing could be further from the truth! Our brain health is not determined solely by our DNA or the number of candles on our birthday cake. Our brain is fundamental to everything we do yet few people know how to care for their brains and preserve treasured memories. Brain Health Masterclass We want to protect our precious memories. That's why I am inviting you to join me in the free Brain Breakthroughs Masterclass  with world-renowned neurologists Drs. Dean and Ayesha Sherzai. Ayesha and Dean’s story is as inspiring as it is important. They left behind high-paying roles in the pharmaceutical industry to pursue a deeper truth about brain health. Now, as directors of the Alzheimer’s Prevention Program at Loma Linda University Medical Center, they’re leading the way with research showing that most dementia cases can be prevented. These breakthroughs are natural, powerful, and quick — and what’s more, these tips could slash your risk of Alzheimer’s disease by up to 90%, even if you have a family history. ​Click here​  to register for this FREE Brain Breakthroughs Masterclass  and receive a complimentary ebook to get the most out of this 90-minute event. It's Illuminating Join me at the Illuminate Richmond Festival from 10 am to 5 pm  on Sunday, June 1 , 2025 at the Richmond Short Pump Marriott. At 3 pm  I'll be teaching practical techniques from my upcoming book to strengthen your self-healing capability. What's on your mind? Do you have a health question? Perhaps about some new miracle food you read about online? Let me know and I'll tackle it in a future newsletter.

Do you tend to eat the same foods week after week? If so, believe me--I get it! With all the decisions we have to make every day, it is easy to go full-on auto-pilot mode in the grocery store.  But, consuming a diversity of foods maximizes our vitality. Choosing foods in a variety of rainbow colors makes it easier. Eating more plants is one of the simplest ways to support your overall health. Fruits, vegetables, nuts, seeds, legumes, and whole grains are packed with essential nutrients that nourish the body and help prevent disease. But what makes plants so powerful? Let’s break it down: Fiber Fiber is a type of carbohydrate that our bodies can’t digest, but it plays a crucial role in gut health. It promotes regular digestion, helps lower cholesterol, and supports stable blood sugar levels. A fiber-rich diet is linked to a reduced risk of heart disease, diabetes, and obesity. Antioxidants & Oxidative Stress Antioxidants are compounds that protect our cells from damage caused by oxidative stress. Oxidative stress occurs when harmful molecules called free radicals accumulate in the body, leading to inflammation and chronic disease. By neutralizing free radicals, antioxidants—found in colorful fruits and vegetables—help slow aging and reduce the risk of illnesses like cancer and heart disease. Phytonutrients & Phytochemicals Phytonutrients (also called phytochemicals) are natural compounds found in plants that support health. These include flavonoids, carotenoids, and polyphenols, which have been shown to enhance immune function, reduce inflammation, and protect against chronic disease. Anti-Microbial & Anti-Inflammatory Benefits Many plant compounds have anti-microbial properties, meaning they can help fight harmful bacteria, viruses, and fungi. Additionally, plants contain anti-inflammatory compounds that help reduce chronic inflammation—a key factor in conditions like arthritis, heart disease, and autoimmune disorders. Spices: Small but Mighty Nutritional Powerhouses Spices derived from plants, such as turmeric, ginger, cinnamon, and garlic, offer similar health benefits. Many contain powerful antioxidants and anti-inflammatory properties that support digestion, boost immunity, and protect against disease. For example, curcumin in turmeric is known for its potent anti-inflammatory effects, while garlic has natural anti-microbial properties that can help fight infections. Adding a variety of spices to your meals not only enhances flavor but also provides an extra nutritional boost. Eat the Rainbow Eating a variety of plant-based foods is key to getting a wide range of nutrients. Each plant color contains a unique combination of vitamins, minerals, and phytonutrients that support different aspects of health.  Experts recommend consuming at least 30 different plant foods per week , including fruits, vegetables, nuts, seeds, legumes, herbs, spices and whole grains. This is easier than you might think!  A breakfast of rolled oats with chia seeds, flax seeds, cinnamon, pecans, coconut and berries adds up to seven types of plants in a bowl.  Serve my version of Gobi Matar for dinner to add 13 more plants: cauliflower, onions, garlic, ginger, tomatoes, peas, beans, lemon juice, cumin, turmeric, garam masala, coriander and asafoetida (aka hing). My Gobi Matar also includes cinnamon (which I am not counting since we had cinnamon for breakfast) and garam masala (which is a mixture of several spices). So, that’s a grand total of 20 plants in one day—not bad! This diversity promotes a healthy gut microbiome, strengthens the immune system, and enhances overall well-being. By incorporating more plant-based foods into your diet—including a colorful variety and healing spices—you’re fueling your body with nature’s best medicine.  Start small—add an extra serving of vegetables to your meals,  sprinkle microgreens  on your entree or swap processed snacks for unsalted nuts and fresh fruit. Step up by experimenting with plant-based combinations such as  Buddha bowls  before graduating to complex flavors of spice-laden dishes like gobi mater.  Try eating 30 plants a week and leave me a comment letting me know how you feel!