In the original Star Trek shows Captain Kirk says space is the final frontier. I wonder. It seems like we might know more about what goes on in space than inside our biology. We are still trying to figure out what makes a body store fat and how to convince the body to release stored fat. Back in 2001 I bought a Buick Rendezvous. It it was fantastic…for many years. But then it started making this horrible screeching noise when I turned the wheel. Not all the time but when it did, everyone would whirl around to see where the awful noise was coming from. I took my Rendezvous to the dealership. You know what happened…the car wouldn’t make the noise. And the dear, sweet, well-intentioned mechanic suggested that the problem was probably my driving. Perhaps I was taking corners too fast or torquing the wheel too hard. One day I am walking though a parking lot and I heard it. I heard The Noise. I whirled around and saw a different Rendezvous. Finally, I had proof that the problem was mechanical and not my driving. I took my car to a different mechanic who discovered that the transmission was disintegrating inside. All these little metal filings grating against each other was the source of the screeching. So what does this story have to do with weight loss? I believe that weight gain is our body’s way of telling us that something is wrong. My car’s screeching was its way of telling me that the transmission was failing but I was focused on making the noise stop. When we zero in on our weight, we are focused on the symptom not the root cause. Here's some of the reasons that bodies gain weight. Chronic Anxiety When our body is in Fight, Flight, or Freeze mode, energy that would be used for digestion is redirected to scanning for threats. As a result, the digestive system does not extract adequate nutrition from the foods that we eat. So malnourished cells prompt the brain to scream at us to eat more. To combat chronic anxiety I recommend a daily breath practice and HRV biofeedback training. Breathing Techniques Playlist: https://www.youtube.com/playlist?list=PL0AmLcBiPBqDn6FaiKkaDstsPJZVuk0yE HRV Biofeedback Training: https://youtu.be/YeP1iZV6_5M Trauma Trauma can disrupt the flow of energy in our body. As with chronic anxiety, the digestive system does not extract adequate nutrition from the foods that we eat. If you suspect that your weight gain could be attributed to unresolved trauma, I recommend seeking professional support and practicing tapping. Simple Tapping technique: https://youtu.be/66VK5aRHnac Food Addiction. Food addiction can be as powerful as drug and alcohol addiction. I recently heard Dr. Susan Peirce Thompson speak at a conference. She has a PhD in Brain and Cognitive Science. Many people susceptible to food addiction have benefited from Dr. Thompson’s Bright Line Eating Program. Bright Line Eating: https://www.brightlineeating.com/research-publications Disorders Screening Tool from the National Eating Disorders Association: https://www.nationaleatingdisorders.org/screening-tool Gut Microbiome Imbalance. The research is relatively new but studies are showing a link between obesity and the type of bacteria in the digestive tract. This from an article in Preventative Nutrition and Food Science: “Notably, when the germ-free mice were colonized with the conventional gut microbiota, they gained weight and showed increased levels (over 50%) of body fat. They also had higher levels of the hormone leptin (which directly correlates with the amount of fat in the body) as well as fasting glucose and insulin, all within 10–14 days of colonization.” If you suspect that your gut health could be contributing to your body’s weight gain, research this topic further and talk with your doctor. The Influence of Gut Microbiome on Obesity in Adults and the Role of Probiotics, Prebiotics, and Synbiotics for Weight Loss, Preventative Nutrition and Food Science: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7333005/ The microbiota’s guide to weight gain: https://www.nature.com/articles/d42859-019-00003-5 Highly Processed or Genetically Modified Foods. There’s a theory that some of the food we consume is so chemically removed from nature that our body does not know how to process it. Since we are built for survival, the body holds onto the energy from unfamiliar foods by storing it as fat. While research is ongoing consider substituting fresh fruits and vegetables for highly processed foods. Nutrition Research and Practice, Survey of American Food Trends and the Growing Obesity Epidemic: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3133759/ Medications If you are taking a medication, check whether weight gain is a known side effect. If it is, continue taking the medication until you can talk to your doctor about possibly taking an alternative medication of changing the dosage. Meal Timing It used to be that grazing was the thing. We were told that eating small amounts all day long would keep our metabolism humming along at a steady pace. Well, now some experts recommend limiting our eating to 2-3 meals allowing our stomachs to empty completely between meals. The rationale is that if we are ingesting a stead supply of energy, our body doesn’t switch over to fat burning mode. Another perspective is that frequent meals redirect energy needed for cellular growth and repair to digesting food. Meal timing has made a difference for some people but that doesn’t mean it is proper for everyone. Intermittent fasting and weight loss https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7021351/ In summation, I suggest that you ignore your weight. Our energy flows where our attention goes so stop directing energy toward how much your body weighs. Look past your body’s weight gain and consider what your body may be trying to tell you.

I was sitting at a red light the other day when another car breezed right through the intersection. It seems that everyone I know has witnessed dangerous driving recently. I bet you have a bad driving story, too. According to the National Safety Council, the number of motor vehicle fatalities between January and April 2023 is 5% higher than the first four months of 2022. National Safety Council Motor Vehicle Fatalities So what’s going on? Did everyone suddenly forget how to drive? Did they stop caring about their safety or the welfare of others? I don’t think so. This behavior is the natural consequence of driving while stressed. In their 2022 survey “Stress in America,” the American Psychological Association (APA) reported that 27% of adults reported feeling too stressed to function on most days. They were having difficulty concentrating and making decisions. The rate was significantly higher, 46%, for adults under the age of 35. APA Stress in America If you have seen my video on The Biology of Stress, you know that there are profound tangible chemical changes in our body when we are triggered. There’s a list of biological reactions in the video but I want to focus on those that could specifically impact our driving ability. Adrenaline You probably already know that adrenaline floods our bloodstream when we are triggered. The “fight or flight” reaction is our body’s natural survival instinct. Adrenaline speeds up our heart beat and respiration so our body is prepared for action - either to fight the threat or run away from it. Taking action disperses the adrenaline but when fighting or flighting is not an appropriate response, those stress chemicals keep circulating. It can lead to a sense of urgency. Now if you are feeling urgency when you get behind the wheel of a car, what’s going to happen? I believe your right foot is going to get heavy. The urgent need to do something might lead to exceeding the speed limit. Narrowed Focus. When we feel safe, our eyes are naturally relaxed and scanning our environment. But when we are triggered our brain zeroes in on the perceived threat. We develop tunnel vision. Now you may recall from driving school that our eyes should always be scanning - the road ahead, the road behind, and what’s to either side of us. Impaired Executive Functioning the fight or flight response shifts our brain into reaction mode. Again, this is part of the normal survival instinct. If our welfare is threatened we may not have the time to think through a situation - we just need to act and fast. Safe, responsible driving requires the executive functioning of the prefrontal cortex. We need to anticipate and plan. Is that light likely to change before I get to the intersection? What’s my stopping distance at this speed? But when we are in flight or flight mode, our prefrontal cortex is not fully online, which impairs our ability to drive. Habits that can alleviate stress include: A daily breath practice Daily HRV Biofeedback training In addition to our own stress, we are also susceptible to the stress of others. If you have seen my video “What’s Your Superpower? How to be an Agent for Peace” you know that scientists have proven that a person in heart coherence can broadcast a sense of calm that brings the hearts of those around them into coherence as well. Unfortunately, our internal radio stations can also broadcast anxiety. Have you ever had the experience of suddenly feeling anxious and you don’t know why? If may not be your energy. You may be detecting and responding to the energy from someone else. It could be the person who just walked past you in the grocery store aisle or your server in a restaurant or a coworker. Given that nearly 30% of us feel too stressed to function on most days, that’s a lot of anxiety being broadcast to all of us. Here are some things you can do to you can do to protect yourself from the stress of others. Raise your Shields. Before you go into a situation where you will be around other people - such as work, school, or a store - imagine a protective bubble of energy surrounding you. I know that sounds weird, but it is free and there are no side effects so why not try it? Set the intention to keep other people stress out of your bio field. Imagine you are on the Starship Enterprise and raise your shields. Carry a Crystal. Crystals vibrate energy. Some of the many stones that are good for deflecting unwanted energy include Malachite, Amethyst, Jade, Jasper. You could wear a crystal around you neck, your wrist, or carry it in your pocket. If you decide to purchase a crystal, I highly recommend that you seek out a reputable dealer. Shop in person so you can experience the frequency of different protection stones before purchasing. There’s plenty of resources online explaining how to cleanse and charge your new crystal. People have been using crystals for centuries. It can’t hurt and it might be fun. Fair warning though - diving into crystals can be a slippery slope into an absorbing new hobby! The more calm, cool, and collected you are the better able you will be to scan for erratic drivers and take protective action. And when you see someone speeding, weaving in and out of traffic, and drifting through red lights - radiate some calm energy in their direction. Obviously they could use it.

Meridians are flows of energy in the body. Acupuncturists insert needles into these meridians to clear congestion, restore optimal flow, and promote the body's self healing capabilities. We can 'tap' into the power of meridians at home by using our fingertips to stimulate meridian points. Tapping is an umbrella term for energy healing modalities including Thought Field Therapy (TFT), Emotional Freedom Technique (EFT), and Trauma Tapping Technique. It is scientifically proven effective at treating addictions and alleviating the symptoms of anxiety and PTSD. In this video I guide you through a simple 7-minute tapping sequence for anxiety and PTSD. If you want to learn more, watch this video and check out the links below. Peaceful Heart Network: developers of Trauma Tapping Technique, this organization brings the healing power of tapping to areas experiencing violence and environmental crisis. Dr. Peta Stapleton is a leading researcher on the use of tapping for weight loss The Tapping Solution scripts for tapping with Emotional Freedom Technique (EFT) Energy Psychology in Disaster Relief research on the effects of teaching tapping to victims of disasters such as wildfires and floods

Ancient grains are a staple in my diet. I eat it several times a week. But when summer heats up, I turn to overnight oats. Let me show you how I make it. Easy Healthy Vegan Overnight Oats 1/2 cup organic rolled oats 1 teaspoon of flaxseed 2 teaspoons of chia seeds 1 teaspoon of cinnamon (optional) 1 cup+ unsweetened plant-based milk Add all the dry ingredients to single serving containers. I use 12 ounce mason jars although any airtight container is fine. A lightweight, durable container would be best for breakfast on the go. After blending the dry ingredients, add the liquid. Since I am vegan, I use unsweetened plant-based milk. Pea or almond milk works best. Coconut milk is tasty but a little runny. I add milk up to the 12 ounce line on the jar, which may be a tad more than 1 cup. One more good stir and it is ready for the fridge. As the name implies, overnight oats usually soak overnight. On occasions when I forget to make a batch, I have eaten them after 4 hours. My favorite way to eat overnight oats is with fruit and something crunchy - usually unsalted dry roasted slivered almonds or pumpkin seeds. Fresh fruit is best but frozen works well, too. For variety sometimes I will use overnight oats to make smoothies. I start with frozen fruit, add some oats, and unsweetened plant-based milk. Depending on the ratios, you can make a drinkable smoothie or a smoothie bowl. Humans have been eating oatmeal, flaxseeds, and chia seeds for thousands of years. There are many health benefits associated with consuming these grains. The list includes lowering cholesterol, strengthening the immune system and cardiovascular system, balancing the gut microbiome, resisting cancer. I will include links in case you are interested in learning more. Some things to keep in mind. Go easy with high fiber foods when you start. If you experience bloating, back off and reintroduce oatmeal slowly. Choose organic if you can. A 2018 study found concerning levels of pesticides in non-organic oats. Cost per serving for the brand I buy is under 50 cents. Check the sugar content of your milk. I prefer unsweetened milk with no added sugar. My version may be too bland for people. I get it! I used to be a sugar fiend. But after years of gradually cutting back, foods I used to crave are too sweet for me now. If you aren’t getting enough sweetness from the fruit, a tony drizzle of maple syrup or honey is ok while your taste buds are adjusting. A Review of Health-Beneficial Properties of Oats, Foods. 2021 Nov Nutritional advantages of oats and opportunities for its processing as value added foods - a review Dietary Flaxseed as a Strategy for Improving Human Health Nutritional and therapeutic perspectives of Chia (Salvia hispanica L.): a review, J Food Sci Technol. 2016 Apr

Our bio-energy field is susceptible to the thoughts and feelings of the people around us. Have you ever had the experience of suddenly feeling anxious and you don’t know why? If may not be your energy. You may be detecting and responding to the energy from someone else. It could be the person who just walked past you in the grocery store aisle or your server in a restaurant or a coworker. In their 2022 survey “Stress in America,” the American Psychological Association (APA) reported that 27% of adults reported feeling too stressed to function on most days. They were having difficulty concentrating and making decisions. The rate was significantly higher, 46%, for adults under the age of 35. APA Stress in America Given that nearly 30% of us feel too stressed to function on most days, that’s a lot of anxiety being broadcast into the collective field. In this video I guide you in a 6-minute meditation to energetically shield yourself. Use this meditation to prepare yourself before going into a situation where you will be around other people - such as work, school, or a store.

It’s that time of year again. The school year is restarting for students everywhere. Going back to school must have been an emotional time for me. All these decades later I still feel that cocktail of anticipation (new classes, supplies, and clothes) dread (will the other kids in my class be nice to me?), and loss (summer is over...waah). Over the next few weeks I will be posting health and wellness tips for students starting with the Afterschool Energy Reset. I designed this 10-minute guided meditation practice for teens to clear excess energy from school in preparation for whatever comes next in the student’s day. Techniques in this video include: Healing Head Hold Adapted from Terrence Bennett’s Touch for Health Neuro/Vascular Points Calming Hug by Ron Ruden, Ph.D. Soothing Butterfly Hug originated and developed by Lucina Artigas For more energy soothing techniques visit the Peaceful Heart Network or the Association for Comprehensive Energy Psychology (ACEP) Resources for Resilience.

There is a reason that humans have meditated for thousands of years. Personally, I receive profound insights and creative inspiration during a meditative state. Achieving quiet stillness requires intentional effort and consistent practice. If you are new to meditation, or if you gave up on it in the past because sitting was too difficult, then this video is for you. I designed this short sit to help you begin to cultivate the skills that can lead to a deeply fulfilling experience. This guided meditation for beginners is about 5 minutes long including introductory instructions. I hope you enjoy it. Let me know how it goes.

Try this EASY superfoods salad recipe of kale, quinoa, and blueberries! Kale has calcium, iron, vitamins A, B6, C and K, and antioxidants. The Mayo Clinic considers kale a superfood that supports the immune system, regulates blood pressure, and potentially reduces the risk of cancer. Plus, 1 cup of kale has only 20 calories. Kale is also a great source of fiber. But all that fiber means that you need to give your digestive system a little help if you are eating kale raw. Salt and massage helps to break down the fibrousness. Quinoa is a gluten free ancient grain. Like kale it is low in calories and a good source of fiber, B6, and iron. It is also packed with protein, vitamins B1 and B2, plus a host of minerals like folate and magnesium. Quinoa is one of the few plant-based foods that have all 9 essential amino acids. According to the Cleveland Clinic quinoa has been shown lower the risk of diabetes in people with pre diabetes. When you are ready to assemble your salad, make a light dressing - 2T EVOO, 2T white wine vinegar, and 1T maple syrup. Add the quinoa to the kale. I use about half of the quinoa. I’ll show you want to do with the other half in a sec. Add fresh fruit. Toss gently. Plate and top with pumpkin seeds. So for the rest of the quinoa, I usually combine it with roasted veggies such as broccoli, carrots, or cauliflower. I have also used quinoa in a chili like concoction. Here I added beans, a can of Rotel tomatoes with chilis, and shredded spinach. I would have added sweet peppers and black beans but I didn’t have any on hand. The whole mess is spooned over cheesy vegan polenta and topped with plant-based sour cream.

Did you know I am writing a book? The working title is, “Intend Well: Build the Skills to Transform Your Life in 10 Weeks.” In this video I read from Chapter 4, Our Flashlight of Focus. This is still a work in progress and your feedback is appreciated! Leave me a comment or drop me an email at IntendWellLLC@gmail.com. Our minds are like a flashlight beam—focusing on one thing, and then another. Quantum physics teaches that everything is energy including our attention. Whatever is illuminated in the beam of our flashlight of focus, receives some of our energy. Consider how children, pets, and other people respond when we direct our attention towards them. Recall how it feels when someone pays attention to you. The quality of our energy / attention / focus matters. Energy vibrates at a frequency that is measured in hertz (Hz). How does it feel when your pet gazes at you with unconditional love? Love is a high-vibe emotion. How does it feel when the boss is angry because you made a mistake at work? No one wants to be the the beam of low-vibe emotion. The direction of our beam matters, too. Where we direct our attention effects how we feel. Old perfectionist me tended to focus my mental flashlight on the gaps between how things were and how I thought they should be. As I shifted my focus I noticed that the house needed cleaning. I needed to lose weight. I should have done a better job with that thing at work. When I say to myself, “I need to lose weight,” I am sending myself low-vibe energy. Often I would direct the beam internally—replaying irritating conversations over and over in my mind. Or imaging confrontations that hadn’t even happened yet - and maybe never would. Because I kept my attention zeroed in on the gaps, I felt anxious and annoyed most of the time. As you move through the rest of your day, notice (without judgement) where your flashlight is pointing and how it makes you feel. How illuminating it was to realize that I was holding the flashlight! I could control the direction of my focus. Old me was too obsessed with the gaps to notice my life was also filled with gifts. With a shift of focus, new me is bombarded with awareness of the simple pleasures in every moment—the aroma of a steaming cup of coffee, the softness of a cozy sweater, the pleasing sensations of a full belly, a text from a friend, warm sun on my skin. As soon as my awareness settles on a gap, I redirect my beam toward a gift. Perhaps the most often repeated self-help advice is to cultivate ‘an attitude of gratitude.’ But what does that even mean? I used to think it meant expressing thanks for the ‘big’ stuff. I am grateful for my health. I am grateful for my family. I am grateful for…yada yada yada… That addresses the gratitude part but what about attitude? Creating a mental list of our blessings takes a few minutes at most. Our attitude emerges from how we think and feel most of the time. Where we direct our flashlight of focus shapes our attitude. Everything that we touch in our daily activities is not available to someone—safe drinking water, indoor plumbing, nourishing food, self-help books…the list is endless. Now when I open my eyes in the morning, I take a moment to shine my focus around the room starting with my bed. I consider all the refugees fleeing violence and the unhoused sleeping in tents so I really mean it when I think, “Thank you for this comfortable bed. I am happy to be in a place where I feel safe and secure.” I send love to the roof over my head and the system that keeps my bedroom cool in the summer and warm in winter. My fondness for indoor plumbing is deep and abiding regardless of the season. How lucky we are! Even doing laundry can be pleasurable when we remember that some people do not have access to clean clothes. Reminding ourselves of the wonderful aspects of our life builds resilience. As we radiate high-vibe emotions, our ANS switches to parasympathetic mode. We reap all the health benefits associated with Rest, Digest, and Heal. Just as plants need sunlight to grow, our flashlight of focus nourishes our life experience. Direct the beam toward your gifts and watch them expand and multiply. Ignore the gaps and they will wither in the darkness. Take a moment to look around at your surroundings. Right now, in this moment, what lights your gratitude fire? Never miss a video by entering your email address at IntendWell.US. Every Friday I will email you a link to my videos for the week PLUS a special video just for email subscribers. For a limited time, receive a free copy of my “Quick to Calm” guide when you join my email list. I promise not to flood your inbox or sell your email address. You may unsubscribe at any time.

A creative way to improve focus and increase memory retention We all know about the health benefits of meditating. But many people find sitting still boring at best and downright impossible at times. Doodling a design that coordinates eye / hand movements in repetitious movement stimulates the relaxation response. Our brain quiets. It enter a meditative state where healing happens. “Doodle Your Way to Better Mental Health” Doodling improves focus. Studies show that people who doodled while listening to a lecture remembered more the the information than people who didn’t. "The Thinking Benefits of Doodling" In this video, I show you how to draw one of my favorite doodles. It looks complicated but it's super simple once you know the secret. Drawing straight lines freehand encourages our brain and body to slow down and pay attention. It's a way to enjoy the health benefits of meditation without sitting motionless on a cushion. Enjoy!

Do you ever feel so frustrated you could just burst? In this video I guide you in a technique to release pent up energy and restore your inner peace. Safety first. If you get lightheaded, stop immediately and sit down. Choose a location with plenty of space around you. Stand with your feet hips-width distance apart. Soften your knees. The breathing pace is 3 inhales through your nose and then a big exhale through your mouth. Swing your arms forward, to the side, then over your head as you inhale through your nose. Then drop your arms to your side as you blow all the air out your mouth. After 10 rounds, stay down for a few seconds before slowly standing. How do you feel? Do another round if you have more energy to release. I would love to hear how this technique works for you.

Why do particular treatments work for some people but not others? What is the defining difference between those who emerge stronger and those who are still searching in the shadows? What is the source of healing? Is it science, divine intervention, or perhaps a combination of the two? How might our personal beliefs influence our healing? If you or a loved one is grappling with a chronic health challenge, grab your journal and dive into this week's prompt. Explore the essence of well-being and the road to healing.