Ancient human civilizations left behind mysteries that we have yet to detangle. How did they construct the pyramids? Why did they build Stonehenge? And, how did they map the meridians? The Meridians For thousands of years practitioners of Traditional Chinese Medicine (TMC) referenced illustrations of the meridian system to identify insertion points for acupuncture needles. The meridians are purported to transport life force energy, or qi (pronounced chi) throughout the body. On models like the one shown below, lines depict the meridians while the dots represent the acupuncture points. Inserting a hair-thin needle into a acupuncture point clears blockages restoring flow in the meridian. Acupuncture points are also used in tapping, which we explored in a recent blog post. Western interest in acupuncture emerged in the mid 20th century as research demonstrated that acupuncture was indeed effective. Experiments with simulated needles or needles inserted in random locations (aka sham acupuncture) disputed claims that results were attributable to the placebo effect; in other words, people felt better because they expected to feel better. The National Institutes of Health (NIH) supports the use of acupuncture to treat several types of pain as well as irritable bowel syndrome, seasonal allergies, fibromyalgia, incontinence and nausea associated with surgery or chemotherapy. Discovery of the Primo Vascular System In 2002, scientists resurrected the research of North Korean Dr. Bong Han Kim who disappeared in 1965. Kim had discovered a thread-like system of vessels and nodes distinct from nerves or the channels that carry blood or lymph. Kim named his discovery the Bonghan system. Using tracer dyes, CT scans and dissection, scientists determined that as these vessels loop through the the fascia or connective tissue, they intersect with various organs, travel beside blood vessels, weave in and out of lymphatic vessels, and meander along the spinal column. While Kim's work was the most extensive, other scientists had also stumbled upon these unknown structures. Various names were introduced across the medical literature. For purposes of continuity, scientists standardized the terms primo-vascular system (PVS), primo-vessel and primo-node in 2010. The primo-vessels follow routes consistent with the meridians while the primo-nodes correlate to the location of acupuncture points. Primo-vessels carry electrical signals and fluid that contains hormones, amino acids, lipids, sugars and hyaluronic acid (a natural moisturizer for skin, eyes and joints). The fluid also contains progenitors of multipotent stem cells, which transform into organ-specific cells as needed to replace damaged or dying tissue. Evidence of a PVS has been found in birds, fish, amphibians, and several mammals including mice, rats, rabbits, dogs, pigs, cows and humans. One Mystery Leads to Another Anatomical evidence of the meridians provides rationale for the location of points used in acupuncture—as well as acupressure and tapping. But solving one mystery opens the door to others. Given that modern science has only recently mapped the PVS, isn’t it curious that the founders of TCM not only documented it but also understood its healing capabilities over 3,000 years ago? What leads to blockages in the primo-vessels and why does stimulation of the primo-nodes restore the flow? Is there a relationship between stem cells and qi? It is a gentle reminder that despite our wealth of knowledge, there are still mysteries to unravel—even within our own bodies. References ​ Primo-Vascular System as Presented by Bong Han Kim ​ ​ Primo Vascular System: A Unique Biological System Shifting a Medical Paradigm ​ ​ Primo Bundles Identified by Microcomputed Tomography in Primo Vascular Tissue on the Surface of Rat Abdominal Organs ​ ​ Acupuncture: What You Need To Know ​ ​ Acupuncture: Past, Present, and Future Join my Intention Circle Never miss a post by subscribing to my FREE weekly Intention Circle update at IntendWell.US

What is Jackfruit? My friend, Eliza, recalls making fried jackfruit and banana spring rolls with brown sugar in her native Philippines. She says the boiled seeds make a nice snack that tastes like sweet potato. Native to southeast Asia, jackfruit is the largest tree fruit in the world. Knobby and yellowish green on the outside, most jackfruit weigh in at 10 - 25 pounds although it can grow up to 100 pounds. Is Jackfruit Nutritious? Jackfruit is rich in vitamin C and B-complex vitamins, magnesium, potassium, copper and iron. From a protein perspective, jackfruit provide 6 of the 9 essential amino acids, as well as arginine and cystine-pretty impressive for a fruit. While most of the calories come from carbohydrates (primarily glucose and fructose), one half cup of unripe jackfruit provides 25% of the recommended daily allowance for fiber. Fiber not only aids in digestion, it slows the conversion of carbohydrates into glucose thereby avoiding the insulin spike typically associated with monosaccharides aka simple sugars. According to a 2019 article in the International Journal of Food Science , “Phytonutrients such as lignans, isoflavones, and saponins in jackfruit contribute to its anticancer, antihypertensive, antiulcer, and antiaging properties. They prevent the formation of cancer cells in the body and fight against stomach ulcers.” It also supports eyes, bones, muscles, and nerve functions. Back home in the Philippines, Eliza enjoyed treats made from sweet, ripe jackfruit. Unripe jackfruit is pale and bland. Its stringy texture shreds like pork making it is a popular meat alternative. The mild flavor allows chefs to experiment with different spices and flavor profiles. Sautéed with cumin, chili powder, paprika, onion, bell pepper and mushrooms, jackfruit makes delicious carnitas. Where to Find Jackfruit While it is not widely available in the U.S. (yet), you may be able to find fresh jackfruit at Asian markets. Due to the size and stickiness, I prefer to buy jackfruit canned in brine. Just give it a good rinse in the colander and it is ready for cooking. Ripe jackfruit is available in the freezer section of some grocery stores. Blended into smoothies, the taste and color remind me of mangoes or peaches. If you find jackfruit products that are pre-cooked and seasoned, be sure to check the label for sodium and added sugar. How to Prepare Jackfruit There are scads of jackfruit recipes available online. Here are two of my favorites. If this amazing fruit is new to you, let me know what you think of it. If you already know jackfruit, send me your favorite recipe. Jackfruit Tacos Jackfruit Curry Join the Intention Circle Never miss a post by subscribing to my free weekly newsletter, The Intention Circle Update.

What is a Mandala? A mandala is a repeating pattern arranged in a circle representing infinite continuity and completeness. Buddhists, Hindus and others have employed mandalas for meditation and religious rituals for thousands of years. Tibetan Buddhist monks will spend days creating elaborate sand mandalas, which are then ceremoniously destroyed as a reminder of impermanence and non-attachment. Mandalas also appear in Christian, Celtic and Native American art. Mandalas for Wellbeing In the early 20th century, psychologist Carl Jung explored the therapeutic effects of mandalas. Believing that the drawings revealed subconscious emotions, Jung created mandalas for his personal growth and encouraged his patients to draw them as well.  Scientific research has shown that mandala-based art therapy reduces anxiety and pain while improving subjective wellbeing. Various studies have focused on cancer patients, caregivers, emergency medicine providers, college students and children. Participants exhibited a reduction in heart rate, blood pressure and cortisol (a hormone associated with the stress response).  For some subjects, the concentration required to draw a mandala was a pleasant distraction. Other participants, however, preferred to color pre-drawn mandalas instead. If you would like to try mandala art for yourself, there are many resources available online. I've provided the link to a tutorial for beginners as well as a website that offers free mandala outlines to download and color. My Approach to Mandalas I use 8-spoked mandalas in my art to represent the Noble Eightfold path of right livelihood, right action, right speech, right effort, right mindfulness, right view, right concentration and right intention. Visit the Mandala Collection in my high-vibe art shop . Clockwise from upper left: Mossy Orchid Mandala, Sunflower Mandala, Lotus Mandala, Stone Mandala Scientific Studies ​Mandala Coloring as a Therapeutic Tool in Treating Stress-Anxiety-Depression Syndrome ​ ​Does Mandala Art Improve Psychological Well-Being in Patients? A Systematic Review  ​ ​ The Effects of Mindfulness-Based Mandala Coloring, Made in Nature, on Chronic Widespread Musculoskeletal Pain: Randomized Trial Additional Resources How to Draw a Mandala for Beginners Free Mandala Coloring Pages​ Join the Intention Circle Never miss a post by subscribing to my FREE weekly newsletter at IntendWell.US

Clinton Ober's life took a dramatic turn in 1993 when he nearly died from a serious infection following dental surgery. His doctors had given up hope but a young surgeon suggested an experimental procedure that saved Ober's life. As his health returned, possessions he once treasured now felt like a burden. Ober sold his telecom business and spacious house with a glorious view of the Rockies, bought an RV, and hit the road. He felt called to a higher purpose but little did he know the impact he would have on the wellbeing of so many others. One afternoon in 1998, as Ober was relaxing on a park bench in Sedona, AZ watching tourists parade past he was struck by the insulating qualities of modern footwear, which he himself was wearing. Ober knew from his background in the telecom industry that a cable TV system required grounding to ensure a clear signal. As his mind wandered back to a childhood friend whose mother encouraged her son to go barefoot outside, Ober began to wonder whether lack of contact with the Earth had an affect on human health. His experimentation led to the creation of a grounding mat-a conductive pad connected by wire to a rod inserted in the ground outside his bedroom window. When Ober experienced more restful sleep and reduction in chronic pain, he started making grounding mats for his friends. After they reported similar health improvements, Ober tried to share his revelation with doctors but no one was interested. One doctor questioned why he should recommend going barefoot when his patients could do it for free. Ober knew he had found his calling. Undaunted by initial skepticism, he began to educate himself on scientific research protocols. Eventually, he found experts willing to formally investigate the health benefits of grounding. Limited to a small sample size of only twelve participants, the first study was published in the peer-reviewed Journal of Alternative and Complementary Medicine in 2004. Other studies followed. These graphs show cortisol levels before and after grounding. In unstressed individuals, the normal 24-hour cortisol secretion profile follows a predictable pattern: lowest around midnight and highest around 8 a.m. Graph (a) illustrates the wide variation of patterns among study participants prior to grounding, while (b) shows a realignment and normalization trend of patterns after six weeks of sleeping grounded. Scientists realized that the negatively-charged free electrons on the Earth's surface discharge the positive charge associated with inflammation in the body. This could explain why a wild animal like an antelope can readily recover from the "fight or flight" response invoked by the pursuit of a hungry lioness whereas stress hormones tend to accumulate in humans leading to inflammation over time. Inflammation is associated with a host of ailments including allergies, Alzheimer's disease, ALS, arthritis, asthma, cancer, cardiovascular disease, diabetes, fibromyalgia, intestinal disorders, kidney failure, lupus, multiple sclerosis, pain, pancreatitis, and skin issues like eczema and psoriasis. Multiple studies found a statistically significant reduction in inflammation following grounding. Shown above are medical infrared images of a 65-year-old woman with chronic thigh and knee pain on the right side, ankle and foot pain, and swelling of the left foot. Top row images show lower extremities taken before using the earthing sleep system. Arrows denote most significant areas of inflammation and correspond precisely with subject’s areas of complaint. Bottom images taken after 4 nights sleeping on earthing sleep system. Note considerable reduction in inflammation and return toward normal thermal symmetry. Patient reported steady continued improvement at a 40-day follow-up. The extent of health improvements increase over time. So, while bare skin to Earth contact is most effective, indoor grounding mats offer convenient access to prolonged exposure. These mats connect to the nonelectrical grounding connection in a standard wall outlet. Personally, I have experienced years of rejuvenating sleep since I started using a grounding mat. I've also bought mats for family members, including my cats. Healing Touch practitioners are taught to intentionally connect to the Earth before a session with a client. When I was first learning Healing Touch, I would sometimes forget to ground beforehand but the resulting nausea that would ensue was a powerful reminder. Knowing how to ground yourself using intention comes in handy when other methods are not available. If you are taking medication for blood glucose control, thyroid, a blood thiner, or anti-inflammatory medication consult with your doctor before trying grounding so your dosage can be adjusted as needed. ADDITIONAL INFORMATION ​ Can Electrons Act as Antioxidants? A Review and Commentary ​ ​ Grounding – The universal anti-inflammatory remedy ​ ​ One-Hour Contact with the Earth’s Surface (Grounding) Improves Inflammation and Blood Flow—A Randomized, Double-Blind, Pilot Study ​ ​ Earthing: Health Implications of Reconnecting the Human Body to the Earth's Surface Electrons The Earthing Movie: The Remarkable Science of Grounding Grounding: The Grounded Documentary Film About Earthing Grounding: Energy Medicine Technique to Ground Using Intention Sign up for my FREE weekly newsletter at IntendWell.US If you found this information useful, please leave a tip . Your donation supports publication of my upcoming energy healing book for moms and children.

From Ancient Wisdom to Modern Relief: The Tapping Evolution 5,000 years ago, practitioners of traditional Chinese medicine (TCM) were inserting needles into specific points on the body to promote healing. In the 1960s, Western practitioners began exploring these meridians, paving the way for a groundbreaking discovery. Fast forward to the 1980s when psychologist Roger Callahan stumbled upon the power of those same points to calm the brain's alarm system. Callahan had been treating "Mary" for aquaphobia, an intense fear of water. After nearly two years of therapy, she was still afraid to go near a filled bathtub. During one session, Mary became queasy with anxiety. Callahan directed Mary to tap points on her face associated with the stomach meridian hoping it would dispel her nausea. After a few minutes of tapping, Mary suddenly declared her aquaphobia cured. To prove it, she marched outside and stuck her hand in Callahan's swimming pool. This led Callahan to integrate a tapping protocol he named Thought Field Therapy (TFT) with conventional treatment methods. Similar to acupuncture, tapping stimulates points along energy meridians – energetic channels that carry signals throughout the body. But unlike acupuncture, tapping uses fingertips instead of needles. The mental health community refined TFT, leading to the creation of Emotional Freedom Technique (EFT) in 1995. Clinical EFT, championed by Gary Craig, has become the most widely researched tapping method. Today, tens of thousands of mental health professionals use tapping in their clinical practices. Tapping is proven to alleviate anxiety, depression, PTSD, and phobias. It's even used to combat addictions – from nicotine to food cravings. The Veterans Stress project is one of many initiatives using tapping to treat PTSD in veterans. This quote is from Evan Hessel, a soldier who served in Iraq and Afghanistan. “If you are at all like me, your first thought – if you are even aware of EFT to begin with – is that this stuff is a bunch of BS. How the hell can tapping on your face and hands alleviate PTSD? But I was wrong, and found this program to be far more effective – and less emotionally invasive – than anything else I have tried for combatting PTSD.” Emotional First Aid for the World: The Birth of Trauma Tapping Technique In 2007, Gunilla Hamne, a Swedish journalist interviewing survivors of war, genocide, and natural disasters saw the desperate need for a simple, language-independent technique to help traumatized individuals. Hamne contacted Dr. Carl Johnson from Virginia after reading about his research using EFT with war survivors in Kosovo. Together, they traveled to Rwanda, where Trauma Tapping Technique (TTT) was first used with survivors of the genocide that occurred 12 years before. TTT eliminates the individualized approach inherent in EFT. Volunteers can teach TTT to members of a community who, in turn, can teach it to others. Anyone can use TTT to counteract the symptoms of stress. Even children can master the simple steps. Despite its simplicity, TTT yields powerful results. Hamne partnered with Ulf Sandstrom to establish The Peaceful Heart Network in 2010. Headquartered in Sweden, this non-profit organization is dedicated to teaching TTT and spreading peace and healing globally. Around the world, communities are tapping and healing together; from a Syrian refugee camp in Greece, to a prison in Rwanda, orphaned Ukrainian children in Poland, an addiction recovery program in Virginia, wildfire survivors in California, and tornado victims in Nepal. This quote is Dr. Kristin Miller, a clinical psychologist who volunteers with The Peaceful Heart Network. “I came into a room of men in a Red Cross shelter just hours after they had escaped from the November 2018 Camp Fire... One man was in fight mode, angrily screaming into his cell phone. Another was rocking back and forth, trying to regulate his system. Another was checked out totally, frozen in a vacant stare. Another man seemed somewhat relaxed and open for engagement. I had him do some regulating breathing with me. Soon, one by one, each man joined in. We were then able to add some tapping. They all settled, and their nervous systems were regulated in about 20 min.” Think of TTT as emotional first aid – a bandaid for a minor injury. Just as critical intervention is necessary to stabilize a serious wound, TTT is not a replacement for professional mental healthcare in situations of severe trauma. Resources Practice TTT in this 7-minute guided tapping session Watch veterans in an EFT session (warning: contains descriptions of combat) Learn more about The Peaceful Heart Network The Science behind Tapping by Dr. Peta Stapleton Uses of Energy Psychology Following Catastrophic Events; Frontiers in Psychology 2022 Clinical EFT (Emotional Freedom Techniques) Improves Multiple Physiological Markers of Health; Journal of Evidence-Based Integrative Medicine 2019 Never miss a post by joining my FREE Intention Circle at IntendWell.US

On our journey along the river of life, intention is the paddle that steers our canoe. While we might sometimes drift with the current, this approach only works when the waters are calm. Like life, most rivers have challenging sections. Remembering to use the paddle of intention can mean the difference between smoothly navigating the obstacles or running aground on massive boulders. Like an experienced whitewater paddler, our ability to harness the power of intention improves with practice allowing us to master life's turbulent waters. Intention is scientifically proven to influence material reality. As documented in the book “The Intention Experiment,” investigative journalist and best-selling author, Lynne McTaggart, collaborated with Dr. Gary Schwartz and the University of Arizona's laboratory team to research the effect of intention on seed germination and growth. Volunteers in remote locations focused for 10 minutes on the intention that a specific group of 30 barley seeds would grow more rapidly over the next five days than control groups. This experiment was repeated six times, including one with volunteers 850 miles away in Australia. Consistently, the intended-for seeds grew an average of one-third inch more—a statistically significant result with a probability of coincidence at just 0.7 percent. Living an intentional life means focusing on the desired outcome without getting bogged down by the specifics of how it will happen. In the seed experiments, the volunteers concentrated on the intention of growth without dictating the process. Skillfully using the paddle of intention, as Mike Dooley advises in his book "Playing the Matrix," involves avoiding the micromanagement of the cursed “how’s” since dictating the conditions through which our intentions manifest introduces unnecessary drag. Focus on what you want to achieve and let the universe align the circumstances to bring your dream to life. Strengthen your intention setting muscles by joining my FREE Daily Intenders Club. Every day at 6:00 AM Eastern you will receive a brief reminder to set the intention for your day. On our journey along the river of life, intention is the paddle that steers our canoe.

THE CALM MOMS PROGRAM Based on my upcoming book, the Calm Moms Program helps busy working mothers cultivate inner peace in 10 minutes a day. Although it targets moms, this program is a roadmap for anyone who craves a life filled with contentment. As a busy working mom, shifting my autonomic nervous system into overdrive was how I would "power up” every morning. Steeped in urgency felt normal to me. My busyness distracted me from what I know now were symptoms of chronic anxiety: weight gain, jaw pain, headaches, irritable bowel syndrome, and difficulty sleeping. Everything changed when I began studying Healing Touch, which is an energy healing modality used in hospitals and clinics around the world. My instructors emphasized the importance of energetic self-care because healers cannot serve our clients unless we tend to our own energy first. When I signed up for Healing Touch training, I expected to learn how to heal other people—but the first person I healed was myself. Once I conquered my addiction to the rush of adrenaline and cortisol, I lost 20 pounds, stopped taking pain relievers, and tossed my night guard into the trash. While we can never eliminate stress from our lives, I can breathe myself back calm within minutes. My personal transformation convinced me that daily energetic self-care is as important as brushing our teeth. In the Calm Moms Program I teach a self-care practice that requires less than 10 minutes a day. Coaching videos allow you to follow along with me while learning techniques so easy that a child can do them. I provide tips for integrating energetic self-care into a hectic schedule. This program is a roadmap for anyone who craves contentment. Although it targets moms, this program is a roadmap for anyone who craves a life filled with contentment. Learn more and download your FREE guide

Meditation is well-known for its calming effects, but let's be honest - sitting still for extended periods can be tough--especially if we feel agitated. What if there was a way to achieve a similar sense of relaxation, boost your focus, and all you needed was a pen and some paper? Enter doodling. This simple, undemanding activity offers surprising benefits for your mental well-being. Studies have shown that repetitive hand-eye movements, like those involved in doodling, trigger the relaxation response in your brain. This response helps quiet your mind and promote a sense of calm, similar to what you might experience during meditation. But doodling's benefits go beyond relaxation. Research suggests it can also enhance your focus. A study found that participants who doodled while listening to a lecture retained more information compared to those who didn't doodle. The beauty of doodling is that there are no mistakes! Don't worry if you don't consider yourself an artist. Doodling is about the journey, not the destination. Let your hand wander freely and see where it takes you. If you don't love what you create, no problem - crumple it up and start fresh! So next time you find your mind racing or struggling to concentrate, grab a pen and let your creativity flow. You might be surprised at the positive impact a little doodling can have on your mental state. I would love to see what you create. Send me photos of your doodles! Doodling Tips: Any pen will work fine but I am partial to SAKURA Pigma Micron pens in assorted point sizes. There is no wrong way to doodle. Have fun experimenting! The design I demonstrate in the video is from a drawing method called Zentangle. Search online for more Zentangle doodles to inspire you. References: Doodle Your Way to Better Mental Health, Forbes June 2023 The "thinking: benefits of doodling,  Harvard Health Dec 2016

Step into the world of quinoa, a nutritious versatile ancient grain that's been tantalizing taste buds for over 5,000 years. Native to the heartlands of South America, this revered grain was once hailed as sacred by the Incas for its remarkable medicinal properties. But quinoa isn't just a relic of the past; it's a powerhouse of nutrition and flavor waiting to be explored. Dive into a kaleidoscope of colors with over 250 varieties of quinoa, ranging from pristine white to deep, mysterious black. Each hue offers a unique flavor profile, with lighter shades promising a delicate taste experience. If your previous encounters with quinoa left you unimpressed, fear not! There's a whole world of quinoa out there waiting to be discovered, from different regions and diverse growing conditions. Let's talk nutrients. Quinoa isn't just another grain; it's a protein-packed powerhouse, boasting a generous 15% of its calories from this essential macronutrient. With all nine essential amino acids on offer, it's a complete protein source that's perfect for vegetarians and meat-eaters alike. But that's not all; quinoa is also rich in complex carbohydrates, providing sustained energy without the blood sugar spikes associated with simple sugars. But wait, there's more. Quinoa is a treasure trove of vitamins and minerals, from B vitamins like B2, B6, and B9 to essential minerals such as magnesium, copper, and iron. Magnesium aids in blood sugar regulation, while potassium supports a healthy heart. And let's not forget about the fats – quinoa's small but mighty fat content is predominantly unsaturated, offering protection against cardiovascular disease. The health benefits don't stop there. Quinoa is a superhero in the fight against chronic diseases. Loaded with antioxidants, quinoa boasts anti-inflammatory, anti-diabetic, and even anti-cancer properties, thanks to its abundance of proanthocyanidins. And if that's not impressive enough, the phytosterols in quinoa help to reduce cholesterol levels, keeping your heart happy and healthy. Now, let's talk preparation. Whether you're whipping up a hearty salad or a crunchy granola, quinoa is incredibly versatile in the kitchen. Simply boil it to perfection using a 2:1 water-to-quinoa ratio, then let your culinary creativity take flight. I love this simple kale and quinoa salad (psst - there's some chill'n in my fridge right now). For a crispy twist, toast boiled quinoa with olive oil and salt until golden brown – perfect for adding a crunchy topping to salads or soups. Or combine quinoa with oats, nuts, and seeds to make granola. But before you embark on your quinoa culinary journey, a word of caution. Quinoa seeds are coated with saponin, a natural compound that can cause discomfort for some individuals. If you experience itching, hives, or other allergic reactions, you may want to proceed with caution or opt for a thorough soaking and rinsing process to remove saponins before cooking. So, what do you think of quinoa? Are you ready to embark on a culinary adventure with this ancient superfood? Share your thoughts, questions, and recipes in the comments below – let's quinoa and conquer together! Did you know that I offer free resources to support your intentional wellness journey? Daily Intenders receive a 1-minute intention setting video every morning while members of the Intention Circle get my weekly newsletter every Friday. Sign up at IntendWell.US. I respect your privacy by not spamming your inbox or sharing your email address. References Nutritional and Functional New Perspectives and Potential Health Benefits of Quinoa and Chia Seeds (Antioxidants 2023) The Health Benefits of Quinoa (Cleveland Clinic June 2023) Quinoa (Harvard T. H. Chan School of Public Health) A comparison of the effects of resistant starch types on glycemic response in individuals with type 2 diabetes or prediabetes: A systematic review and meta-analysis (Frontiers in Nutrition Mar 2023) How Does Resistant Starch Work? (Verywell Fit Dec 2021) What is Resistant Starch? (The Johns Hopkins Patient Guide to Diabetes) Dietary linoleic acid and risk of coronary heart disease (Harvard T. H. Chan School of Public Health 2014)

When I consider peace, the expression, "Think globally, act locally" comes to mind. While we may not be at the table negotiating a cease fire between countries, we are accountable for the peace in our heart. World peace begins with inner peace. That's why I'm excited about the new Tapping 4 Peace initiative led by Gene Monterastelli and Brad Yates. As Gene explains, "There is a need for peace in the world and our personal impact is greatest in our own corner of the world." Once you join the initiative, you will receive a short email once a week reminding you to tap for peace. In this video, Gene guides us through a scripted tapping sequence. Tapping into Tapping If tapping is new to you, I have an introductory video. Like acupuncture, tapping promotes healing by stimulating the flow of energy through the meridians except we use our fingertips instead of needles. Tapping techniques such as Thought Field Therapy (TFT) and Emotional Freedom Technique (EFT) are used in clinical settings worldwide to treat PTSD, phobias and addictions. In this video I demonstrate Trauma Tapping Technique (TTT), a simple form of tapping from the Peaceful Heart Network. The Peaceful Heart Network The Peaceful Heart Network (PHN) is a non-profit offering practical tools to resolve psychological trauma. They are guided by the conviction that social and political stability depends on resolving trauma within as many people as possible in an affected community. They have supported humanitarian projects in Rwanda, DR Congo, South Sudan and other parts of Africa, as well as in India, Europe, the United States, Canada and Ukrainian refugees in Poland. PHN received the ACEP Humanitarian Award in 2017 for this work. Support the PHN mission by making a donation today. Check out this Girl Power "tap and rap" created by participants in the HARP (Helping Addicts Recover Progressively) program at Chesterfield County jail in Virginia. Join my Intention Circle to receive my weekly blog posts direct to your inbox free of charge at IntendWell.US.

If you are looking for ways to expand your diet or eat more healthy, I encourage you to get to know tofu. There are so many ways to enjoy the nutritional benefits of tofu - raw, baked, boiled, scrambled. Asians have been enjoying tofu for at least 4,000 years. It has a mild taste so you can jazz it up with various spices to produce many different flavor profiles. The steps to make tofu are similar to making cheese. The process starts with soy milk, which is made by cooking dried soybeans that have been soaked in water and ground to a pulp. Then a coagulant made from magnesium or calcium salts is added. Finally, the tofu is exposed to high temperatures to pasteurize it. Different production methods will yield different results, so experiment with different brands to find the one you like best. Macronutrients From a macronutrient perspective, tofu is mostly protein It provides all 9 essential amino acids. The carbs are mostly fiber with very little to no sugar. The fat in tofu is predominantly polyunsaturated including omega-3 fatty acids (specifically alpha-linolenic acid). The vitamins and minerals in tofu include: B vitamins (B1, B2, B3, B5 and B6) Vitamin K Choline Iron Potassium Zinc Magnesium Phosphorus Copper Selenium Manganese Calcium Health Benefits The American Cancer Society recommends soy products since studies associate it with lower incidents or recurrence of breast cancer, lung and prostate cancer. Soy fell out of favor years ago when mice that were fed a diet high in isoflavones developed breast cancer. According to the American Cancer Society, rodents metabolize soy differently from humans plus the mice were fed an excessive amount of isoflavones. Isoflavones mimic estrogen, which triggered concern that soy could have a feminizing effect on men. A 2020 meta analysis of 38 clinical studies concluded that these concerns were unfounded. The American Heart Association also recommends soy as long as it is prepared without excess salt, sugar, or saturated fat. A meta analysis of three studies published in the journal Circulation in April 2020 concluded “isoflavone intake was inversely associated with coronary heart disease.” Specifically, 8,359 cases of coronary heart disease were documented during 4,826,122 person-years of follow-up from these three studies: 74,241 women from the Nurses’ Health Study (NHS; 1984–2012) 94,233 women from the NHSII (1991–2013) 42,226 men from the Health Professionals Follow-Up Study (1986–2012) Soy isoflavones aren’t for everyone, however. Avoid tofu if you have an allergy to soy, are taking warfarin (blood thinner) or medication for your thyroid. Although soy appears to have a positive effect on preventing incidents or recurrence of breast cancer, limit your soy intake if you have estrogen-sensitive breast tumors. How to Enjoy Tofu Tofu is available in different textures or consistencies. Someone told me that they hated tofu because it was slimy. That sounds to me like they chose the wrong texture for the preparation method; for example, silken tofu would not be appropriate for a stir fry. Silken: smoothies, sauces, and dips Firm: scrambles and soups Extra firm: sandwiches, nuggets, stir-fries Super firm: crispy nuggets I primarily purchase extra or super firm because I typically cube it, bake it, and add it to salads or bowls with veggies and grains. Sometime I will toss the baked cubes in BBQ sauce and serve with slaw or sauerkraut. Try this recipe for Crispy Baked Tofu. Scrambled tofu is super quick and easy to make. Just place the whole block in the skillet, use the spatula to break it in chunks, season, and sauté until the desired consistency. For seasoning I will use garlic power, onion powder, nutritional yeast, salt and pepper. Veggies like spinach and tomatoes are a nice addition. Here's a simple recipe for Tofu Scramble. A hack I use to give tofu a meaty texture is to pop the entire package into the freezer when I get home from the grocery store, then transfer it to the refrigerator the next day. The tofu will be thawed and ready to use in a day or two. Preparation matters. Tofu loses some health benefits if it is deep fried and laced with salt. If you experiment with marinated or pre-flavored varieties, check the labels for sodium content and added sugar. My friend Brigitte over at the Vegan Family Kitchen YouTube channel makes the point, “Don’t expect tofu to taste like meat.” If you are going to use tofu as a replacement for meat, accept tofu as the rock star entree that it is. Unlike meat, tofu is high in fiber and lacking in saturated fat, cholesterol or growth hormones. If you have comments or questions, please email me. If you enjoy this type of content, I invite you to join my free Intention Circle at IntendWell.US.

Have you tried chia seeds? I've been eating them every day for years. These tiny dark seeds come from the Salvia hispanica L plant, which in is the mint family. Originally grown in Mexico, South and Central America, it is being cultivated in the US, Europe, and Africa. The Mayans, Aztecs, and Incas ate chia seeds and used them for making medicine. These tiny seeds are a powerhouse of nutrients -- omega 3's, fiber, essential amino acids, vitamins, minerals, and antioxidants. Chia seeds are recommended for reducing blood pressure, lowering cholesterol, supporting digestive health, reducing inflammation, managing blood glucose, and relieving anxiety. Chia seeds contain all 3 macronutrients: protein, carbohydrates and fat. From a protein perspective, chia seeds provide 18 of the 22 amino acids including all 9 essential amino acids that the body cannot manufacture on its own. Protein is critical for building muscles, bones, skin, teeth and hair as well as energy production and immune system functioning. The carbs in chia seeds are primarily fiber. There’s a small amount of starch but no sugar. Fiber is important for healthy digestive functioning and nourishing the gut microbiome. A 2-tablespoon serving of chia seeds provides 10 grams of fiber. Most Americans consume about 15 grams of fiber a day, which is below the recommended daily amounts of 25-30 grams. The fiber in chia seeds can help lower blood glucose and low-density lipoproteins (LDL aka the bad cholesterol). The fat is mostly polyunsaturated. Chia seeds are rich in omega-3 fatty acids - another important substance that we need to get from our diet. Omega-3’s help prevent heart disease and stroke, may help control lupus, eczema, and rheumatoid arthritis, and play protective roles in cancer and inflammation. Other components include thiamine (B1), niacin (B3), vitamins C and A. Minerals in chia seeds include phosphorous, calcium, potassium, magnesium, iron, selenium and zinc. They also provide an antioxidant called quercetin that can lower blood pressure and the risk factors of heart disease. There are so many delicious ways to enjoy chia seeds. I use chia seeds in my oatmeal - whether I am making it hot or as Overnight Oats in the fridge. I sprinkle chia seeds on my fruit yogurt bowl and add them to date bars for a nice crunch. Chia seeds can be stirred into smoothies or sprinkled on avocado toast. Moisture makes chia seeds swell up into a gel-like consistency. If you are baking and don't have an egg, just mix 1 tablespoon of chia seeds with 2.5 tablespoons of water. After letting it for a few minutes, this gel can be used as a binder to thicken batters, soups or stews. Mixing chia seeds with milk makes a tasty pudding. There are tons of recipes available online. Avoid eating chia seeds dry as they can become lodged in the lining of your throat. You can find chia seeds in baking section of the grocery store. If there are multiple brands to choose from, compare the labels because the nutrition content may vary depending on where the plants were grown. Never miss a post by joining my free Intention Circle at IntendWell.US. Every Friday morning, you will receive a short email with links to all my content for the week (and sometimes bonus content exclusively for Circle members).