The Curious Case of the “Dead Zone” Knee When I scanned the energy in Paul’s leg after his knee replacement surgery, I couldn’t feel anything in the area of his new knee. The joint itself felt like a dead zone between cell phone towers, energetically disconnected from the rest of his leg. It was as if the flow of life-force energy between Paul’s femur and tibia had been disconnected. Resting one hand above his knee and the other below it, I set the intention for the energy to reconnect between my palms. After several minutes, the energy in Paul’s leg began to flow again. At his follow-up appointment, his doctor was delighted that Paul’s recovery was progressing faster than expected.  The opportunity to help people like Paul is the reason I began studying energy healing in 2019. But, to my surprise, the first person I healed was myself. Energy healing alleviated my chronic headaches and improved my sleep. As my stress decreased so did my weight. I lost over twenty pounds without trying.  In the last issue we explored lifestyle medicine—one of the three core concepts in my book, Eight Intentions for Self-Healing . In this article, we’ll look at another: energy healing. What is Energy Healing? Energy healing—also known as biofield therapy—refers to a group of healing modalities designed to support the body by strengthening its subtle energy field. Referred to as chi  in Tai Chi and prana  in yoga, all living beings are animated by an intangible life-force energy. The National Institutes of Health adopted the term biofield to describe the “ massless field, not necessarily electromagnetic, that surrounds and permeates living bodies and affects the body. ” Scientists have measured this energy extending six or more feet from the surface of the body. Examples of biofield therapies include Therapeutic Touch, Reiki, acupuncture, and qigong. I am trained in Healing Touch , a program developed by a Navy nurse, Janet Mentgen, in the 1980s. Healing Touch is endorsed by the American Holistic Nurses Association, the Canadian Holistic Nurses Association, and the Watson Caring Science Institute. It is taught in nursing schools and offered to patients in hospitals worldwide. In Healing Touch, we use our hands to clear and strengthen a client’s biofield, thereby facilitating self-healing. I am also trained in Healing Touch for Animals , which incorporates tuning forks along with hands-on techniques. Offering Healing Touch Post-Surgery Isn’t It Just the Placebo Effect? Skeptics often dismiss biofield therapies as the placebo effect—suggesting that people feel better simply because they expect  to. Researchers frequently cite the placebo effect when participants in pharmaceutical studies experience improvement in symptoms despite receiving only a sugar pill. My experience working with animals, however, suggests that this explanation does not fully account for what happens during energy healing. Animals often show clear improvements even though they have no idea they are receiving a healing session.  In addition, energy healing has been shown to influence cancer in laboratory mice and disembodied cells in petri dishes. In 2000, William Bengston and David Krinsley published repeatable results curing breast cancer in mice . Across four separate experiments, the remission rate was 87.9%. Prior to their research, mice injected with mammary adenocarcinoma never lived longer than 27 days. The healed mice not only lived a typical life span, they also failed to contract cancer when reinfected.  Preliminary results from an as-yet unpublished study conducted at MD Anderson, a cancer research center at the University of Texas, in late 2025 found that pancreatic cancer cells in a petri dish respond to energy healing. Researchers chose pancreatic cancer in part because it is the third leading cause of cancer-related death and has the lowest survival rate.  Energy Healing in a Bottle Manufacturers are developing devices that mimic the energy emitted from a healer’s hands. Eliminating the need for human healers creates a scalable solution that encourages wide-spread adoption. It’s expensive to conduct medical research, especially the gold standard—randomized controlled trials--on human healers. Funding is more available for a marketable product that will yield a return on investment.  In 1979, the FDA approved the clinical use of Pulsed Electromagnetic Field (PEMF) devices to stimulate bone growth in fractures that fail to heal with standard treatment. A 2003 article in the journal Techniques in Orthopaedics  reported that the magnitude of the waveforms produced by PEMF devices is comparable to the energy emitted from the hands of Therapeutic Touch and qigong healers. Other emerging technologies use energy in different forms. The Safe and Sound Protocol mixes healing frequencies with music to address depression, learning challenges, and chronic anxiety. SONU is a headband device that uses resonant sound waves to relieve nasal congestion. In 2023, the FDA approved the use of focused ultrasound waves—known as histotripsy—to destroy certain inoperable liver tumors. Bengston himself has experimented with playing back recordings of inaudible frequencies produced by healers’ hands to infected mice. His research yielded statistically significant results with breast cancer and melanoma.   How to Feel Your Body’s Energy Field You can explore your own biofield with a simple exercise. Hold your hands in front of you with your palms facing each other. Slowly move them toward and away from each other without touching. As your palms draw closer, you may notice warmth, pressure, or a tingling sensation. How would you describe what you feel? If you have a willing partner, you can try another experiment. Begin with your hands about eighteen inches away from theirs and slowly move closer. Notice when you begin to sense the energy emanating from their palms. Then, keeping your hands about six inches away, gently move them around their body. If they have a painful area—such as a headache or a sore knee—see whether the space around that area feels different to you. With practice, many people find they can learn to sense biofields. The good news is that anyone can use biofield techniques to support their own healing. The next time you experience a headache or minor pain, try placing your hands over the area and setting an intention for relief before reaching for an over-the-counter medication. Self-healing is free and has no unwanted side effects. The human body is far more than chemistry and mechanics. Beneath the surface lies a dynamic energy system that supports the body’s natural capacity to repair and restore itself. When we learn to work with that energy—whether through simple self-care practices or guided healing sessions—we open the door to deeper levels of wellness. Try it for yourself using my Guided Biofield Tune-up . This recording is from a live Peace Practice gathering on March 9, 2026. If you’re interested in experiencing Healing Touch, I offer sessions in conjunction with lifestyle medicine and behavior-change coaching. In my experience, the benefits of energy healing are even greater when integrated into a holistic wellness program. The first step is a discovery call to discuss your health goals so I can recommend a personalized approach. Recipient of a 5-Star review from Reader Views, Eight Intentions for Self-Healing  is available in paperback , ebook , and audio  versions. References Rubik, Beverly et al. “Biofield Science and Healing: History, Terminology, and Concepts.” Global Advances in Health and Medicine vol. 4,Suppl (2015): 8-14. doi:10.7453/gahmj.2015.038.suppl. https://www.researchgate.net/publication/284160171_Biofield_Science_and_Healing_History_Terminology_and_Concepts Bengston, William F. And Krinsley, David. The Effect of the “Laying On of Hands” on Transplanted Breast Cancer in Mice. Journal of Scientific Exploration, Vol. 14, No. 3, pp. 353–364, 2000. https://www.fourmilab.ch/documents/gtpp/Documents/jse_14_3_bengston.pdf Prestwood, Karen M. M.D.. “Energy Medicine: What Is It, How Does It Work, and What Place Does It Have in Orthopedics?” Techniques in Orthopaedics 18(1):p 46-53, March 2003.  https://journals.lww.com/techortho/abstract/2003/03000/energy_medicine__what_is_it,_how_does_it_work,_and.9.aspx Bengston, William & Cizdziel, Paul & Tanaka, Akane & Matsuda, Hiroshi. (2023). Differential In Vivo Effects on Cancer Models by Recorded Magnetic Signals Derived From a Healing Technique. Dose-Response. 21. 155932582311799. 10.1177/15593258231179903. https://www.researchgate.net/publication/371263576_Differential_In_Vivo_Effects_on_Cancer_Models_by_Recorded_Magnetic_Signals_Derived_From_a_Healing_Technique Healing Touch at Veterans Administration (VA) Facilities. https://www.youtube.com/watch?v=6Jp46IopzZ8 Biofield Tune-up: Guided Energy Medicine Techniques to Restore Calm Peacefulness. https://www.youtube.com/watch?v=Fqxejn2Nvs4 The Healing Touch Program. https://www.healingtouchprogram.com/ Healing Touch for Animals. https://www.healingtouchforanimals.com/ Trailer for upcoming movie Phenomena. https://www.phenomenahealing.com/watch

Marci Wanted a Prescription. She Got Something Else. My friend, Marci, consulted a doctor about her back pain last month. She expected the doctor to give her a prescription for pain medication or perhaps a steroid injection. Instead, the doctor demonstrated exercises to strengthen the muscles in her torso—reducing the strain on her back. Marci’s doctor was practicing lifestyle medicine, an approach that promotes healing by addressing the root causes of illness rather than just managing symptoms. Lifestyle medicine is built on six pillars: Optimal nutrition:  minimally processed whole foods—vegetables, fruits, whole grains, legumes, nuts, and seeds Physical activity:  about 150 minutes of moderate movement each week Restorative  s leep:  seven to nine hours of quality rest nightly Stress management:  practices like mindfulness and deep breathing to build resilience Social connection:  meaningful relationships and a sense of purpose Avoiding risky substances:  limiting or eliminating alcohol, tobacco, and other drugs I'm a member of the American College of Lifestyle Medicine (ACLM), which encourages healthcare professionals to expand their toolkit beyond medications and procedures. Its mission is simple: advance evidence-based lifestyle medicine to prevent, treat, and even reverse chronic illness. The Six Pillars of Lifestyle Medicine Why is Lifestyle Medicine Important? Despite growing awareness of disease prevention, rates of chronic illness in the U.S. continue to rise alongside healthcare costs. In 1960, one out of every twenty dollars was spent on health care. Today, it’s closer to one in five. According to the ACLM, about 60% of Americans live with at least one chronic disease contributing to trillions in annual health costs. My book, Eight Intentions for Self-Healing , explores four of the lifestyle medicine pillars. I chose stress management as the first intention in the book because it is foundational to our wellbeing. Chronic stress contributes to heart disease, diabetes, dementia, cancer, autoimmune disorders—and yes, even back pain. So, did the exercises resolve Marci’s back pain? We may never know. She left the appointment frustrated and immediately scheduled a visit with another doctor. This time, she received the prescription she wanted. Why Don't More Doctors Practice Lifestyle Medicine? There are many reasons doctors resort to prescribing medications over lifestyle interventions.  For one, lifestyle modifications can be difficult to implement. Teaching behavior change strategies takes time—something many clinicians lack in today’s system. A growing number of physicians are adding health coaches to their staffs, but insurance reimbursement for preventative services is inconsistent.  Second, doctors are financially incentivized to recommend drug company’s products to their patients. A meta analysis  from 2021 reported in the Annals of Internal Medicine  valued the cash and in-kind compensation paid to US physicians in 2018 at $2.18 billion. Finally, patients themselves may resist recommendations that require effort, patience, or habit change. Like Marci, some simply seek another healthcare provider. We live in a culture that values speed and convenience, so it’s understandable that we look for quick fixes. But real healing is rarely instant. What's Wrong with Prescriptions? The real question isn’t whether medications or procedures have a place—they often do. The deeper question is this: are we also giving our bodies what they need to heal? Lifestyle medicine reminds us that vitality is not something handed to us in a prescription.  Medication often treats symptoms rather than causes. Pain relievers may dull discomfort, but they don’t strengthen weak muscles. And while prescriptions can be helpful—even lifesaving—they also come with potential downsides: cost, side effects, and drug interactions. We’ve all heard those rapid-fire disclaimers at the end of pharmaceutical ads. Those are only the major  side effects. Listing every possibility would take far longer than a commercial allows. Sometimes side effects are significant enough that people stop taking medications altogether. Meanwhile, the underlying issue remains. In Marci’s case, strengthening her core might have offered benefits beyond pain relief—supporting mobility and quality of life as she ages. Our bodies possess a remarkable ability to heal when given the right conditions. In a previous blog post, I shared Tim’s story . Although research shows that dietary changes can help clear plaque from arteries, Tim chose to have a stent inserted in his coronary artery instead of foregoing his beloved fries and milkshakes. Now he relies on a blood thinner to reduce the risk of clots forming around the stent. I believe so deeply in intentional self-healing that I wrote a book about it. When we bring awareness to how we eat, move, rest, and respond to stress, we step into a more active role in our own wellbeing. Healing becomes less about searching for an extrinsic solution—and more about remembering the wisdom already built into our bodies. Lifestyle medicine offers us a way to reclaim our personal power to heal. Self-empowerment may not be the most expedient solution, but it is the lower-cost and more rewarding option.  How Do I Get Started? Transformation begins with identifying our motivation to change. Then, commit to one  achievable lifestyle modification. The ACLM infographic below offer starting points for each pillar. Allow yourself the time and grace to accomplish each goal before moving on to the next one. Expect setbacks and don’t stop trying. Imperfection is a natural part of the process. How many times did you fall down when you were learning to walk? As the saying goes, we only fail when we stop trying.  Getting Started with Lifestyle Medicine References Mitchell, Aaron P et al. “Are Financial Payments From the Pharmaceutical Industry Associated With Physician Prescribing? : A Systematic Review.” Annals of internal medicine vol. 174,3 (2021): 353-361. doi:10.7326/M20-5665 Melissa Newham and Marica Valente. "The cost of influence: How gifts to physicians shape prescriptions and drug costs." Journal of Health Economics , Volume 95 (2024). https://doi.org/10.1016/j.jhealeco.2024.102887 . American College of Lifestyle Medicine. https://lifestylemedicine.org/

How would you finish this sentence? “It makes me so angry when…” We all have our pet peeves—irritations we find particularly irksome. My list includes erratic, distracted drivers who threaten the safety of others. Just last week, I encountered a car driving towards me the wrong way on a one-way street. Or, how about those maddeningly ineffective customer service bots? When the neighbor dug up our Fios cable, it was twenty minutes before the bot FINALLY connected me with an agent. It’s natural to get angry, we reason. After all, who wouldn’t find those situations infuriating? But what if I told you that anger is a choice? The truth is no one can force us to feel anything. When we attribute our feelings to other people or situations, we are choosing to abdicate our personal power. As Eleanor Roosevelt famously said, “No one can make you feel inferior without your consent.” In Viktor Frankl's seminal book, Man's Search for Meaning , and reiterated by Stephen Covey in The Seven Habits of Highly Effective People , we are reminded that between stimulus and response, there is a space. In that space, we choose  how we will respond. As Frankl points out, "In our response lies our growth and our freedom." In describing our ability to choose, Covey coined the term response-able . We often don’t notice that space unless we look for it. Instead, we react on autopilot, repeating behaviors we’ve practiced many times before. It takes intention to use the gap to our advantage—to pause and choose something kinder and more compassionate. The monks on the recently completed Walk for Peace demonstrated response-ability in real time. Despite the harsh weather—and harsh words—they encountered along their journey, they unfailingly responded consistently with loving kindness. Emotions Affect Our Health Changing behavior isn’t easy, but it is simple. It begins with identifying your why —your reason for wanting to change. One powerful reason is health: yours and the well-being of those around you. Our emotions generate electromagnetic signals that affect every system in the body, influencing heart rate, blood pressure, and even our ability to think clearly. Chronic anger has been linked to increased risk of heart attack and stroke, digestive issues, lowered immunity, and fatigue. We also broadcast our emotional state into the space around us. Most of us have felt the discomfort of being near an angry person. If we permit it, their emotional dysregulation can become disrupt our serenity through emotional contagion . On the flip side, being around someone calm can help us feel more peaceful. Experiments conducted by the HeartMath Institute have shown that people's systems go into coherence when in the proximity of coherent individuals. Techniques to Cultivate Emotional Regulation Emotional self-regulation isn’t about getting it “right.” It’s about becoming more aware, more intentional, and more compassionate along the way. Some days I pause and choose wisely. Other days, I react and learn afterward. Here are some techniques to strengthen your response-ability. The monks rely on hours of daily meditation to cultivate abiding inner peace. Meditation is powerful, but you don’t need to sit for hours to benefit. Start with just a few minutes a day and notice how you feel. You are invited to join my free weekly Intend Peace gatherings. It's a way to set aside a few minutes a week to cultivate inner peace by meditating with others. Sometimes we’re already too keyed up to sit still. In those moments, a simple breathing practice can help regulate the nervous system. Just a few minutes of slow, intentional breathing can shift your state. You may want to experiment with my guided breathing practice videos. Five-Minute Guided Box Breathing Practice Two-Minute Guided Intentional Breathing Practice I begin each day with a simple reminder: “I am the keeper of my body and my mind. I choose what to let in.” Then, when negativity creeps in, I ask myself whether that’s truly what I intend to feel. This is not to say that we should suppress anger, but we can, instead, be mindful of releasing emotion that is not serving us. If you notice recurring triggers—situations that reliably get a rise out of you—approach them with curiosity. Ask yourself why they affect you so strongly. Journaling can be a powerful tool for this kind of self-exploration, especially after some time has passed and you can reflect calmly. I’ve learned a great deal about myself this way, and the awareness makes it easier to interrupt old patterns. In Breaking the Habit of Being Yourself , Joe Dispenza recommends mental rehearsal to rewire automatic responses. Imagine a situation that typically causes frustration. Then picture yourself responding with kindness and compassion instead. Make the scene as vivid as possible—what you see, hear, and feel. This kind of rehearsal helps create new neural pathways. When you feel anger arising, pause. Take a deep breath and remind yourself: you have the power to choose. When we learn to regulate our emotions, we reclaim our inner authority. We stop surrendering our peace to circumstances and begin living from intention instead of reaction. This week, notice the space between stimulus and response. See if you can catch even one moment where you pause and choose differently. Small shifts create powerful change. And every calm response is a gift—to your body, your mind, and the people around you. Remember: just like learning to play a musical instrument, emotional regulation improves with practice. We are all works in progress—never complete, never perfect, always becoming. The world is chaotic—but that external discord doesn’t mean our inner life has to be tumultuous as well. We can choose to be the calm in the storm. Keegan Houser via Unsplash

On October 25, 2025, a group of twenty-four Buddhist monks set out from Fort Worth, Texas, on a 120-day, 2,300-mile pilgrimage to Washington, D.C. Their intention was simple and profound: to elevate peacefulness in a nation roiling in discord. They describe their mission this way: “Rooted in both spiritual devotion and civic purpose, the Walk for Peace seeks to remind Americans that peace is not a destination — it is a practice. As the nation faces challenges of division, mental health crises, and conflict both at home and abroad, this pilgrimage offers a simple yet profound message: peace begins within the heart of each person and extends outward to families, communities, and the nation as a whole.” Each day begins before sunrise. Because the monks have taken a vow of poverty, they rely entirely on generosity for food and shelter. Around midday, they stop for their single daily meal—a shared buffet of offerings from people along the way. Often, it is well past sundown before they rest. They have slept in churches, community centers, fire stations, and schools. Early in the journey—before word of their walk had spread—they pitched tents when no shelter was available. Some monks began the journey barefoot, but when winter storms arrived, supporters provided boots to protect their feet from frostbite. A peace walk is a form of walking meditation. With each step, the monks focus on their breath moving in and out of their lungs. They feel the heel touch the earth, the weight shift forward, and the toes press off the ground. Their bodies move, but their awareness remains centered and calm. Most importantly, they continually recommit to the intention of cultivating inner peace—despite blistered feet, sleet so thick it obscures their vision, and the strain of long, unforgiving days. They hold peace even when strangers shout harsh words at them. They practice peace even after two monks were hospitalized following an automobile accident that resulted in one, Bhante Dam Phommasan, losing his leg. Through their perseverance, they demonstrate that peace is a discipline forged through adversity. In doing so, they invite us to awaken our own compassion and inner harmony, no matter the challenges we face. Credit: Walk for Peace Facebook Page Leading the procession is the Venerable Bhikkhu Paññākāra, a former Motorola engineer and now vice president of the Hương Đạo Vipassana Bhavana Center. Walking behind him are monks from Texas, Kentucky, and Virginia, as well as from France, Thailand, Laos, Vietnam, and India. Paññākāra has led other peace walks, including a 112-day trek across India in 2022. During that journey, a stray dog began following the monks. They named him Aloka, meaning “divine light” in Sanskrit. When Paññākāra later came to the United States, he brought Aloka with him. Except for a brief stay at a veterinary clinic to repair a torn ligament, Aloka has accompanied the monks throughout this pilgrimage. Early on day 101 of the walk, my daughter and I stood along a roadside in Virginia to watch the monks pass. A week of subfreezing temperatures after a severe snow and ice storm meant we waited for nearly two hours on an uneven bank of ice, our feet growing numb. The discomfort was a small but powerful reminder of what the monks endure daily. As the monks approached, I snapped a selfie before pocketing my phone so I could focus on the moment. Later that day, my husband and I waited another two hours outside Randolph–Macon College, the monks’ designated overnight stop. In line ahead of us stood a Tai Chi master and healer who had driven in from a city an hour away. Behind us was a family of three who had flown in from Wisconsin. People from different paths, practices, and places—drawn together by a shared longing for peace. A crowd of two thousand attended the talk at Randolph-Macon College on February 3, 2026 During his hour-long talk to a crowd of two thousand attendees, Paññākāra explained that peace in the world begins with peace in the heart of each person. He described simple practices for cultivating inner calm: caring for your physical body, keeping your living space tidy, and anchoring the mind in intention. He recommended writing, “Today is my peaceful day,” each morning—and speaking it aloud throughout the day. When peacefulness begins to slip, he advised returning to the breath. With practice, he said, we learn to respond with kindness and compassion, even in difficult moments. “If someone throws a rock at you, pick it up and add it to your rock collection. If someone yells at you, smile and wish them well.” What Is Buddhism? The monks belong to the Theravada tradition, the oldest school of Buddhism. Other traditions include Tibetan, Zen, and Pure Land. While Buddhism is practiced as a religion in many parts of the world, at its core it is also a practical guide for living—one that can exist alongside any faith tradition. The foundation of Buddhist teaching is the Four Noble Truths. Here is my personal interpretation, based on my study and reflection: Life isn’t perfect. Life moves in rhythms—rising and falling, expanding and contracting. I once heard it compared to a wagon wheel rolling along a rutted road: sometimes we are at the top of the wheel, and sometimes we are buried in mud. This is a universal human experience. Suffering deepens when we cling. We suffer more when we cling to good moments and resist difficult ones. The only way to stay at the apex of the wheel is if life stops moving forward. When we learn to see low points as part of a larger unfolding, we move through them with greater ease. There is a way to reduce suffering. Life can be made gentler through conscious practices. Those practices form the Noble Eightfold Path: Right View:  Seeing things as they are, not as we wish them to be. Right Intention:  Acting because it is right, not because we expect reward. Right Speech:  Refraining from lying, gossip, and unkind words. Right Action:  Not stealing or harming others. Right Livelihood:  Choosing work that does not cause harm. Right Effort:  Releasing negative thought patterns through mental discipline. Right Mindfulness:  Remaining rooted in the present rather than trapped in regret or worry. Right Concentration:  Practicing meditation to cultivate inner peace. My heart is full knowing that, in a world besieged by violence, so many people are choosing peace. When we elevate peace within our own hearts, it ripples outward—across families, communities, and humanity itself—dispersing fear, grief, and hatred. Though we cannot see emotions with our eyes, they are as real and powerful as gravity. As I remind myself every morning, I am the keeper of my body and mind; I choose what to let in. What we choose to feel matters. And what we choose to cultivate, expands through emotional contagion . Take a moment now to ask yourself, what emotion am I radiating right now ? Intend for Peace Be the change you wish to see in the world by joining a FREE Intend for Peace session. We gather on Mondays from 7:30 - 8:00 P.M. Eastern. Everyone is welcome. Monday, February 9 will be a guided lovingkindness meditation. Come stressed and leave feeling peaceful. Visit my website to register.

Recently, my friend Keith shared something that stopped me in my tracks: “I am beyond struggling. The darkness is overwhelming.” I don’t know what brought Keith to this place; perhaps it was a convergence of painful events. As I write in my book, Eight Intentions for Self-Healing , we have all been living under heightened stress since 2020, when a lethal pandemic swept across the globe. What followed has been five years of relentless challenges—scarce resources, rising prices, climate disasters, political upheaval, and ongoing violence, particularly in the Middle East, Africa, and here in the United States. Through constant news and video footage, we now have a front-row seat to the suffering of others. We witness grief, fear, and loss in real time. Empathy invites us to step into another’s shoes—to imagine how they might feel and how we might feel in their place. Compassion then ignites caring in our hearts. Caring means feeling genuine concern for the well-being of others. It is essential to our evolution. Caring builds community, inspires social change, and expands our perspective beyond “What’s in it for me?”  to “How can I help?”  When we care about the pain of others, we naturally want to ease it. This impulse moves us forward in our shared humanity. Caring Without Carrying The trouble begins when caring turns into carrying —when, in our well-intended desire to help, we absorb someone else’s suffering as our own. I feel so bad for them , we tell ourselves. And then, out of misplaced guilt, we dampen our own joy in response to someone else’s pain. But this helps no one. Think back to a difficult chapter in your own life—perhaps the death of a loved one or the painful end of a long-term relationship. Did knowing that others felt sorry for you reduce your grief? Did their distress speed your healing? While their concern may have been comforting, they could not grieve on your behalf. When we attempt to carry another person’s pain for them, we don’t lessen suffering—we multiply it, like a repeater amplifying a signal across a network. When our brain perceives a threat, the nervous system responds automatically with a cascade of chemical reactions. This fight-or-flight response is beyond conscious control. In that state, fear dominates. Because fear makes us feel powerless, we often disguise it as something else—anger, resentment, even hatred. A friend once confided that they had never known such intense hatred. Yet hatred is often fear wearing the mask of anger, an emotion our culture finds more acceptable to express. Chronic fear, anger, and hatred are toxic to the body. They impair digestion, weaken immune defenses, and disrupt cellular repair. Over time, they increase vulnerability to conditions such as heart disease, metabolic disorders, neurological issues, and cancer. They also compromise our ability to think clearly, solve problems, and make wise decisions. Carrying the suffering of others not only fails to help them—it deepens our own pain unnecessarily. Here are a few reflections to consider: What emotions are you experiencing right now? Are these feelings truly aligned with your present circumstances? Are you in immediate danger—or might you be safer than your fear suggests? Take time to name what you are grateful for. Our minds naturally fixate on what’s missing; it’s part of our survival wiring. Yet no matter what feels lacking, there is always something worthy of gratitude. If you have shelter, clothing, and access to your next meal, your life holds abundance. Remember, too, that emotions are contagious . The thoughts we think and the feelings we embody ripple outward, affecting those around us. When you notice fear, anger, or hatred arising, gently redirect your attention toward something that evokes joy or peace. If you find yourself spiraling into despair, reach out to a qualified healthcare professional for support. Finally, cultivate resilience through daily practices such as intentional breathing, tapping, or other stress-reduction techniques. As I explain in my book, resilience acts as insulation against the chaos around us, making us less vulnerable to chronic worry and fear-based messaging. You are also warmly invited to join my Intend for Peace  gatherings. These brief sessions offer space to amplify and radiate peace—something in short supply these days. Participants often report feeling more grounded, centered, and restored afterward. Sign up here  to receive email reminders.  Anxiety-busting Techniques Pick one of these techniques and practice it daily. Consistency is key to cultivating resilience. Guided Box Breathing Practice Five minutes of guided Box Breathing, which is equal length inhale, breath retention, exhale, and pause with lungs empty. Intentional Breathing Practice Two minutes of diaphragmatic breathing with a short inhale, breath retention, followed by long, slow exhale. Guided Tapping Session Seven minutes of the Trauma Tapping Technique developed by the Peaceful Heart Network. Used by mental health practitioners worldwide, tapping is scientifically demonstrated to alleviate cravings, addictions, and the symptoms of PTSD.

"I'm All Good Now" Last month, my friend Tim had a stent inserted into a coronary artery—a vessel that supplies oxygen-rich blood to the heart. A stent is a tiny wire tube that props the artery open by squeezing fatty deposits, or plaque, against the vessel wall thereby increasing blood flow. A stent is typically recommended when blood flow is reduced by 70 percent or more. Tim's coronary artery was 80 percent blocked. After the procedure, Tim’s doctor prescribed a blood thinner to reduce the risk of clots forming around the stent. Unfortunately, the new medication required changes to his existing prescriptions, leading to two emergency room visits so far. Still, Tim remains grateful. “Thank goodness my doctor found the blockage in time to prevent a heart attack,” he told me. “I’m all good now.” “I hate to break it to you,” I replied, “but unless you embrace meaningful lifestyle changes, fatty deposits will continue to build up in your arteries. There could be additional stents in your future.” I didn’t mention that was only if the doctor found the next blockage in time. Tim shrugged. “My father had heart disease too. It’s in my genes—there’s not much I can do. And once the doctor gets my meds straightened out, everything will be fine.” What Is Heart Disease? Heart disease is the leading cause of death worldwide, accounting for nearly 18 million deaths each year. It’s an umbrella term that includes several conditions affecting how efficiently the heart functions. Tim has coronary heart disease (CHD), which involves blockages in the arteries that nourish the heart. Cardiomyopathy results from a weak heart muscle with reduced ability to pump blood.  Arrhythmias, such as atrial fibrillation (AFib), occur when electrical signals cause the heart to beat erratically.  Disorders affecting the valves inside the heart include regurgitation (valves that don’t close completely, allowing blood to pool in the heart), or stenosis (valves that have become stiff and narrowed forcing the heart to work harder). Doctors closely monitor patients’ blood pressure and cholesterol levels because elevated values increase the risk of heart disease. And, since cholesterol-related plaque can form in blood vessels throughout the body (including your brain), it also raises your risk of stroke. But Heart Disease is Genetic...Isn't It? Because heart disease often runs in families, people assume their long-term health is as predetermined as inheriting their father’s aquiline nose or their mother’s hazel eyes. While genetics do play a role, their influence is often overestimated. The Centers for Disease Control  (CDC) explains it this way: “ Your genes play an important role in your health, but so do your behaviors and environment, such as what you eat and how physically active you are.”  So, another reason that heart disease runs in families is that in addition to genes, we often inherit lifestyle habits—such as how we eat, cope with stress, and move our bodies (or not). A large study  of more than 10,000 adults published in Circulation  in 2022 found that individuals with a high genetic risk for CHD could reduce their lifetime risk by up to 50 percent by following lifestyle recommendations from the American Heart Association. The authors concluded that healthy habits could delay the onset of heart disease by as much as twenty years. Although our genetic code provides the blueprint for every cell in the body, many factors influence how that blueprint is used. Imagine a neighborhood where all the houses share the same basic design, yet look quite different. Some have garages or basements; others don’t. The builder followed the same blueprint but adapted each home to the size and terrain of its lot. This is how epigenetics  works. Source: Epigenetic modulation by life–style: advances in diet, exercise, and mindfulness for disease prevention and health optimization Research shows that factors such as diet, physical activity, stress, and mental health influence which genes are turned on or off. This is why a woman can carry the BRCA1 gene mutation for breast cancer and never develop the disease—or why identical twins  can experience dramatically different health outcomes. Lifestyle choices don’t change our DNA, but they significantly affect how genes are expressed . Healthy habits may suppress disease-promoting genes, while poor lifestyle choices can silence protective ones. “All I Need Are Drugs” Tim’s perspective reflects a widespread belief: that lifestyle changes are either ineffective or unnecessary once medication has been prescribed. As a Health Coach, I encounter this mindset frequently. Tim readily admits he’s not prepared to give up his beloved French fries and milkshakes. He is comforted by his doctor's reassurances that any food is safe “in moderation,” so for now, Tim is betting that medication alone will protect him from another procedure—or worse. Yet, healthy individuals experience temporary vascular impairment after a single fast-food meal. The impact could be serious for someone already battling blood flow issues. In his book How Not to Die , Michael Greger, M.D., FACLM notes that physicians often hesitate to offer nutritional guidance because of patient pushback. Like Tim, many people would rather rely on medication to protect them than relinquish foods they love (even if those foods are slowly killing them). In addition, doctors are not trained to fight disease with nutrition. A 2010 review found that only 27 percent of medical schools  in the U.S. provide the level of nutrition education recommended by the National Academy of Sciences. It's interesting to note that there was a time when doctors, many of whom were themselves addicted to nicotine, told their patients that cigarettes were safe "in moderation" until the mountains of research to the contrary became too powerful to ignore. "More Doctors Smoke Camels" was one of many cigarette ad campaigns featuring doctors. Kaiser Permanente  cautions that, “Too often, physicians ignore the potential benefits of good nutrition and quickly prescribe medications instead of giving patients a chance to correct their disease through healthy eating and active living.” A systematic review  published in Cureus  concluded that combining medication with lifestyle changes offers the greatest benefit. Heart-healthy eating and regular exercise enhance the cholesterol-lowering effects of statins, while mindfulness and relaxation practices reduce stress more effectively than medication alone. Adherence can be a challenge for both approaches, however. Medications can cause side effects or financial strain (or as in Tim's case, visits to the emergency room). Lifestyle changes require sustained motivation and support. For people not ready to overhaul their habits, a complementary approach may be a reasonable starting point. Still, study after study shows that those who fully embrace lifestyle changes can sometimes eliminate the need for medication altogether—along with concerns about cost and side effects. I share Kaiser Permanente ’s vision that “The future of health care will involve a paradigm shift—one where the prevention and treatment of disease is centered not on a pill or procedure, but on another serving of fruits and vegetables.” Heart Disease Is  Reversible As I share in my book, Eight Intentions for Self-Healing ,  the body has a remarkable capacity to heal itself—if given the opportunity. Lifestyle changes don’t just slow the progression of heart disease;  they give our body a chance to undo the damage. Even if you haven’t been diagnosed with heart disease (yet), lifestyle changes reduce risk factors by lowering blood pressure, improving cholesterol levels, and even shrinking fatty deposits in the lining of blood vessels. Lifestyle change requires intentional effort, however. In chapter two I state, “The difference between those who achieve their wellness goals and those who don’t is their readiness for change.”  That’s why the book includes a Readiness Self-Assessment to clarify your Why  (motivation), your Who  (support system), and your Sacrifices  (what you’re willing to release to make space for healing). As you learned in the last issue , I used to be captivated by sugary foods. Resisting soda, ice cream, and cinnamon rolls was challenging at first—but over time, my tastes changed. What once felt like deprivation became liberation as my craving for sweets melted away. It's because lifestyle changes are difficult that achieving them is so empowering. In the years since kicking my sugar habit, I have eliminated meat, dairy, eggs, and alcohol from my diet. Because I no longer enjoy the foods I ate growing up, I have to take my own dishes to family gatherings. But it's worth it. Although heart disease runs in my family, my risk of suffering a heart attack or stroke in the next ten years is four percent. (You can calculate your risk using the link below.) How to Protect Your Heart If you’re wondering where to begin, Cardio Smart , a website sponsored by the American College of Cardiology, has a wealth of information about the care and treatment of heart disease. The site includes a Heart Disease Risk Calculator  so you can self-assess your likelihood of experiencing a heart attack or stroke. The American Heart Association’s Life’s Essential 8  offers a clear, science-backed roadmap to heart health. It emphasizes healthy eating, regular physical activity, restorative sleep, smoking cessation, and the management of weight, cholesterol, blood pressure, and blood sugar. As noted above, a large study concluded that following the AHA recommendations could reduce lifetime risk by 50 percent in people with a high genetic predisposition for heart disease. https://www.heart.org/en/healthy-living/healthy-lifestyle/lifes-essential-8 Remember that you don’t need to change everything at once. Small, intentional steps can lead to profound change over time. It took me years to clean up my diet, learn to manage stress, and make exercise a daily habit. And, I continue to make incremental lifestyle improvements...such as my intention to consume Dr. Gregor's Daily Dozen every day. Consider reviewing the eight areas of the AHA program and asking yourself: Which one feels most achievable for me right now?  Identify a WHY strong enough to power you through inevitable setbacks. Consider finding an accountability partner or hiring a coach. Then, take the first step knowing your journey will get easier in time. Some risk factors for heart disease—such as genetics, pollution, and socioeconomic conditions—are outside our control. Lifestyle factors, however, largely fall within it. And that’s where our power lies. References Hasbani, Natalie R et al. “American Heart Association's Life's Simple 7: Lifestyle Recommendations, Polygenic Risk, and Lifetime Risk of Coronary Heart Disease.”  Circulation  vol. 145,11 (2022): 808-818. doi:10.1161/CIRCULATIONAHA.121.053730. https://pmc.ncbi.nlm.nih.gov/articles/PMC8912968/ "Epigenetics, Health, and Disease." U. S. Centers for Disease Control. January 31, 2025. https://www.cdc.gov/genomics-and-health/epigenetics/index.html#:~:text=While%20changes%20to%20the%20genes,of%20protein%20a%20cell%20makes . "Twin research sheds light on how lifestyle, environment impact health." WSU Insider. Oct 31, 2022. https://news.wsu.edu/news/2022/10/31/twin-research-sheds-light-on-how-lifestyle-environment-impact-health/#:~:text=Based%20on%20data%20collected%20at,Registry%2C%20visit%20wstwinregistry.org Kolanu, Nikhil Deep et al. “The Differential Impact of Medical Therapy and Lifestyle Modification on Cardiovascular Health and Risk of Adverse Cardiovascular Events: A Narrative Review.” Cureus vol. 16,4 e57742. 6 Apr. 2024, doi:10.7759/cureus.57742. https://pmc.ncbi.nlm.nih.gov/articles/PMC11075795/ Tuso PJ, Ismail MH, Ha BP, Bartolotto C. "Nutritional update for physicians: plant-based diets." Perm J.  2013 Spring;17(2):61-6. doi: 10.7812/TPP/12-085. PMID: 23704846; PMCID: PMC3662288. https://pmc.ncbi.nlm.nih.gov/articles/PMC3662288/ Ostaiza-Cardenas, José et al. “Epigenetic modulation by life-style: advances in diet, exercise, and mindfulness for disease prevention and health optimization.”  Frontiers in Nutrition,  vol. 12 1632999. 21 Aug. 2025, doi:10.3389/fnut.2025.1632999. https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2025.1632999/full Fabijana Jakulj, Kristin Zernicke, Simon L. Bacon, Laura E. van Wielingen, Brenda L. Key, Sheila G. West, Tavis S. Campbell, "A High-Fat Meal Increases Cardiovascular Reactivity to Psychological Stress in Healthy Young Adults." The Journal of Nutrition , Volume 137, Issue 4, 2007. https://doi.org/10.1093/jn/137.4.935 . Jackler, R. K., and Ayoub, N. F. (2018) ‘Addressed to you not as a smoker… but as a doctor’: doctor-targeted cigarette advertisements in JAMA . Addiction , 113: 1345–1363. doi: 10.1111/add.14151 . Greger, Michael. How Not to Die . Flatiron Books. 2025. "Experts Urge Making Nutrition a Vital Part of Medical Education." Oct 3, 2024. Kaiser Permanente, Bernard J. Tyson School of Medicine. https://medschool.kp.org/news/experts-urge-making-nutrition-a-vital-part-of-medical-education "Ask the doctor: Is it possible to reverse coronary artery disease?" Harvard Health Publishing. Nov 16, 2021.   https://www.health.harvard.edu/heart-health/ask_the_doctor_is_it_possible_to_reverse_coronary_artery_disease Pitts, Carolyn. Eight Intentions for Self-Healing: A Practical Guide to Reclaiming Your Personal Power . Intend Well LLC. 2025. "Life's Essential 8." American Heart Association. https://www.heart.org/en/healthy-living/healthy-lifestyle/lifes-essential-8

The holiday season is, unmistakably, the season of parties. Every social circle we belong to—family, co-workers, congregation, neighborhood, and friends—gathers to celebrate. And at these events, food takes center stage. Platters of cookies, rum balls, foil-wrapped chocolates, and red-and-green candies seem to appear everywhere you turn. With these irresistible treats confronting us at every corner, it’s easy to rationalize that a little indulgence is harmless. After all, it’s been a tough year—we deserve a treat. “I’ll eat better starting in January,” we promise ourselves. My Not-So-Sweet Sugary Tale Full disclosure: I used to be a sugar fiend. Because I lived alone and cooking for one felt like a chore, it wasn’t unusual for me to eat an entire quart of ice cream for dinner. I could easily devour a sleeve of Thin Mints in a single sitting. On Mondays, I hauled a case of cola into the office. It fit neatly into the bottom drawer of my desk, and cracking open a can was the first thing I did each morning; my body depended on that caffeine-and-sugar jolt to function. No matter how absorbed I was in work, my internal alarm rang promptly at 10:15 a.m.—when the cafeteria opened for mid-morning break. A stout woman named Mary served yeasty, handmade cinnamon rolls the size of your hand. My body craved those rolls so intensely it was almost painful if I couldn’t get to the cafeteria before break time ended. As the pounds crept on, I tried to cut back on sugar, but the cravings were too powerful. Turns out, willpower is highly overrated. Why Willpower Fails The saga of sugar cravings actually begins in the gut. More than five thousand species of microbes (bacteria, fungi, viruses, etc.) colonize our digestive tract. What we eat determines which microbes thrive. If we consume excess sugar, the population of sugar-loving microbes expands. As their numbers grow, they demand more sugar to keep their growing families fed, leading to irresistible cravings. Meanwhile, these sugar-eating microbes crowd out the beneficial bacteria that help our body regulate inflammation, fight pathogens, balance cholesterol, and maintain a healthy weight. This imbalance increases our risk for metabolic disorders such as diabetes and obesity, and for cardiovascular diseases including heart disease and stroke. Act two of our story involves the gut–brain axis. The health of our microbiome directly affects our mental and emotional well-being. Research has shown a striking similarity in the gut microbe profiles of people with depression . Even more astonishing, transplanting microbes from a person without depression can eliminate the symptoms. A dysfunctional gut also saps our motivation...further weakening our resolve to abstain from sweets. Stress plays a leading role in the saga. During a fight-or-flight reaction, digestion is put on pause—there’s no point digesting your lunch if your safety is threatened. All available energy is redirected to your arms and legs so you can fight or flee. Once the danger passes, digestion resumes (assuming you survive). But when we live in a near-constant state of anxiety, our body never fully returns to efficient digestion. Even a healthy diet can fail to nourish us when stress forces nutrients to pass through the system unused. When energy stores run low, the brain sends urgent signals for quick, simple carbohydrates—cakes, cookies, and candies. Broccoli is technically a carbohydrate, too, but its complex carbs take longer to break down and don’t provide the rapid hit the body is demanding. So, unfortunately, stress doesn't compel us to pig out on veggies. Breaking Free What finally helped me break free from sugar’s stranglehold was reframing . A core technique in Cognitive Behavior Therapy (CBT), reframing involves viewing a situation from a new angle revealing fresh insights and emotional shifts. As I learned how sugar affected my body, I began to see it differently. Instead of an irresistible source of pleasure, I saw sugar as the dangerous toxin it is. This shift in perspective made resistance easier. It was tough in the beginning but as my gut microbiome rebalanced, the cravings subsided. Because I didn't want to go through withdrawal again, I became fiercely motivated to avoid anything that might rekindle that dependency. Eventually, the pendulum swung in the opposite direction. One day I bit into a cookie and felt immediate revulsion at its sweetness. Now when I bypass the desserts in a holiday spread, I don't feel deprived; instead, I feel liberated. Tips for Resisting Sugar During the Holidays Reframe sugar in your mind. When you’re tempted by sweets, pause and picture how sugar affects your body—from inflaming your gut to disrupting your microbes. Viewing sugar as a toxin rather than a treat was key to my own transformation, and mindset shifts can be surprisingly powerful. Don’t arrive hungry. Eat a balanced meal before attending parties where sugary foods will be plentiful. If you show up hungry, your body will instinctively reach for the quickest energy source: simple carbs. A satiating meal helps you think with your head instead of your cravings. Bring something healthy to share. If you’re going to a potluck, bring a platter of colorful vegetables with hummus, a fresh fruit bowl, or another nourishing option. Knowing there will be at least one wholesome choice on the table removes a lot of pressure. Keep smart snacks on hand. Stock your bag, desk, or car with high-fiber, nutrient-dense snacks such as unsalted nuts, seeds, fresh fruit, or date-based energy bars. Having satisfying alternatives ready makes sugary treats far easier to bypass. Feed your good microbes. A thriving gut microbiome depends on fiber. Focus on a wide variety of whole plant foods, whole grains, and protein sources low in saturated fat—like lentils, beans, peas, and tofu. Diverse, fiber-rich meals help beneficial bacteria flourish. Use probiotics thoughtfully. A short-term probiotic can help restore balance, but the long-term goal is to support gut health through food, not supplements. Only a limited range of microbes are available in capsule form, and independent testing shows that many products contain far fewer live organisms than the labels claim. As reported in the Journal of Cardiovascular Nursing , most top experts in the field of microbiome research do not take probiotics, but rather focus more on a whole-foods diet and fermented food. Trust the process—cravings do fade. Remember: resisting sugar isn’t forever. As your gut microbiome detoxifies, your desire for sweets naturally decreases—sometimes dramatically. With consistency, your palate will shift, and foods you once found irresistible will start to taste disgustingly sweet. Proactively manage stress. Keep your stress level low by adopting a daily habit of intentional breathing or tapping —either before bed or as part of your morning routine. Everyone benefits from some extra stress management self-care during the holidays. Based on my experience, I’ve come to believe that sugar is an acquired taste. At some point—likely in childhood—we learned to love it. And, as my experience shows, we can also learn to un-love it. References Satokari, Reetta. “High Intake of Sugar and the Balance between Pro- and Anti-Inflammatory Gut Bacteria.” Nutrients vol. 12,5 1348. 8 May. 2020, doi:10.3390/nu12051348 Thursby, Elizabeth, and Nathalie Juge. “Introduction to the human gut microbiota.” The Biochemical journal vol. 474,11 1823-1836. 16 May. 2017, doi:10.1042/BCJ20160510 Safadi, J.M., Quinton, A.M.G., Lennox, B.R.  et al.  Gut dysbiosis in severe mental illness and chronic fatigue: a novel trans-diagnostic construct? A systematic review and meta-analysis.  Mol Psychiatry   27 , 141–153 (2022). https://doi.org/10.1038/s41380-021-01032-1 Ferranti, Erin P et al. “20 things you didn't know about the human gut microbiome.” The Journal of cardiovascular nursing vol. 29,6 (2014): 479-81. doi:10.1097/JCN.0000000000000166 Did You Know...? The term carbohydrate was introduced by the Commission on the Nomenclature of Chemistry in 1969. Chemically, carbs are composed of carbon, oxygen, and hydrogen molecules in various configurations. Fiber, starch, and all types of sugar fall under the umbrella of carbs. Without getting into all the different forms of sugar, the important thing to remember is that simple sugars are short chains of one to two saccharides, while complex sugars are longer chains of at least three or more saccharides. — Eight Intentions for Self-Healing, Chapter 9 Intentional Nutrition Subscribe Never miss a post by subscribing to my free newsletter at CarolynPitts.com

Created with Canva There were nearly 400 people from around the world on the Zoom calls. As we watched a live-stream image together, we collectively sent love to a 25-year-old Sugar Gum Maple tree for ten minutes. We repeated the exercise for four consecutive days. The tree lives on the grounds of the HeartMath Institute (HMI) in the Santa Cruz Mountains of northern California. Founded in 1991, HMI is a nonprofit organization that has been studying the electrical activity of the human heart for more than 35 years. For nearly a decade, HMI has been studying the electrical activity of trees around the world . The Sugar Gum Maple during one of the sessions In this particular experiment, scientists monitored the electrical activity of the chosen tree and three nearby maples that were planted at the same time. Previous research had already shown that trees respond when people send them love from close proximity. This time, however, the researchers wanted to know what would happen if the senders were far away. The results —shown in the graph below—were remarkable. Electrical activity of the trees before, during, and after the experiment Participating in the HMI experiment reminded me of Suzanne Simard’s pioneering research. In her book Finding the Mother Tree , Simard reveals how trees communicate with each other through underground fungal networks and airborne molecules, forming an intricate web of mutual support and shared intelligence across vast forests. Simard also showed that the older “mother” trees nourish the next generation. Love from Afar The idea that we can energetically connect with other living beings, even over long distances, is not new to me. I learned this firsthand during the early months of the COVID lockdown. At the time, I was volunteering with a monthly Healing Touch clinic. When our group decided to shift to distance sessions, I hesitated. As a new practitioner, I doubted my ability to sense energy without being physically present. But the other healers encouraged me to try.  To my surprise, I discovered that I could still read my client’s energy clearly. During my first distance session, I detected an energetic anomaly in my client’s knee. Imagine my amazement when he confirmed that was experiencing knee pain! Since then, distance healing has become an integral part of my practice. It’s especially helpful when clients are in the post-surgical recovery room or when they live in another state. I’ve even worked remotely with animals—dogs, in particular. But distance healing does not require special powers or mystical abilities. Research collaborations led by Lynne McTaggart, author of The Intention Experiment  and The Power of Eight , quantitatively measure the power of intention sent from afar. Her global experiments have demonstrated that collective focus can help plants heal, purify water, accelerate seed growth, and even reduce violence in high-crime neighborhoods. In one of the seed experiments, the intenders were in Australia--850 miles from the seeds in a lab at the University of Arizona. The Power of Your Heart's Intention So, what can we learn from this? First and foremost, each of us possesses an invisible strength—the power of our heart’s electromagnetic field. Whether you are sending love to a tree, a dog, or another person, your heart’s energy has a tangible influence on the world around you. When groups unite with a shared intention, that influence is amplified. Second, the love you send outward always circles back. Participants in McTaggart’s intention experiments frequently report unexpected healing in their own lives and relationships. As Intention Circle member, Susan, shared following an Intend for Peace session: I was in a crappy mood before the call so I was surprised how peaceful and relaxed I felt afterwards! In a world often dominated by stories of conflict, division, and despair, it’s easy to feel powerless. Yet, love and intention remain our most profound tools for transformation. They cost nothing to share, and their effects ripple far beyond what we can see before flowing back to us. So the next time you feel overwhelmed by the world’s troubles, pause for a moment. Send love—to a tree, a person, a place in need. You may be surprised by how powerful your heart truly is. Intend for Peace You possess an invisible strength—the power of your Intention. When people unite their intentions, that power is amplified. Join a LIVE Intend for Peace gathering and be the change you wish to see in the world. Following a brief grounding and centering exercise, we focus on our intention for peace in a specific geographic region. The entire call lasts about 20 minutes. Everyone is welcome to drop in as your schedule permits. Signup on my   website   to be notified of upcoming sessions.

“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 .