Recognizing Trauma Through Mind Scribble | Free Worksheet

Trauma, it isn’t what happened, it is what happens within us as a result of harsh life events that impacted us. When we can’t process properly in the moment of the event it stores itself up in our mind and bodies. And it wreaks havoc just sitting there. Ignoring it just isn’t good enough, it’s eating at us, whether we can identify the damage or not. So, what do we do? We begin with recognition. We start by not being afraid to tap into what hasn’t been dealt with yet. I’ve created (what I think) is a fun process to loosen up and let go a little.

FREE worksheet. Save + Print. Recognizing Trauma thru Mind Scribble Worksheet | Essentially Loved

It all started today when I was watching a REALLY good sermon on Trauma. You heard me right, a sermon on Trauma. Craig Groeschel at Life Church did an excellent job of unpacking what trauma is, how important it is for the healing process to recognize it, and how this leads to a place where you can eventually use your pain for a purpose by helping others. This info wasn’t new to me but an idea in response to it was.

As I was listening to the end of the sermon an image of a worksheet popped into my head. I quickly created this worksheet and decided to give it a try. I have to say, I loved the process of it. I snuggled up on my cozy couch, with a cozy blanket, rolled some breathe on my chest to open my airways and mind, got my pens ready, and relaxed my way into the process.

As I was began I went in with a black pen to write down past events that popped into my head. I didn’t allow myself time to sit and process each event, I just remembered, jotted it down, and moved on to the next one. Then I decided to go back and create a more artistic expression with it. I grabbed colored pens and quickly scanned my life once again (starting a little younger), writing down what came to mind in a few words. For some of my entries I used letters, initials, or code words.

Feel free to save and print out the image on the left to complete your own. It’s free. I am SO for you finding freedom from the bound pain. I’m over here right now praying for you and your process. I know God cares so deeply about all you have been through. and he wants to help you heal. He really does.

Once you have worked through this and sat with it a little make sure and check back here. I’ll be sharing new posts to help with some next steps once you get this completed.

BIG SIGH, say a prayer asking God to hold you tight through the process, and let’s get to work.

You got this!

Do you trust me? The repeated question that changed my grief journey.

The other day I was sitting rather mindlessly allowing my thoughts to move with ease bouncing back and forth through memories and my current day situation. This relaxed state of mind practice seems quite natural to most but non-existent to many who are grieving. To allow the grieving mind to drift is to consider the thought of physically jumping into a boxing ring. You don’t know what thought will take that swing that leads to a knockout. The fact I was free to relax my thinking and coast back to review the lived-out chapters showed I was making progress.

As I sat there seeing the chapters of life without Dave flipping before me God revealed a piece of His beautiful offering that had helped provide me with shelter in the midst of the pelting grief storm. It was a question that was posed to me over, and over, and over, and over, and over, again and again. A question of weighted words that wouldn’t make space for a flippant answer. It was a question pointed like a magnifying scope looking straight to the core of my entire being.

“Do you trust me?” -Jesus

You see, my body and mind took many different forms in my grief: from laid out flat sleeping to a curled-up sobbing fetal position. From arms waving in the air praising, to my head resting on my Bible soaking. From scuffing my feet through the red soil of Africa serving, to lounging at my friend’s cabin receiving. From voraciously studying and creating in order to provide my way, to trying to relax just enough to find calm in my racing heart with solitude and rest.

I was scared in the face of the unknown and I was doing everything I knew I should to find my way and make my path straight. Until I couldn’t, and then I would run like crazy and try to escape the pain. Until I realized the pain follows you because it is part of you, it dwells within. There is no escaping it. So, back to creating. Back to learning. Back to doing. Back to… you name it.

BUT THROUGHOUT.

This is the part that matters most. This is the plumbline of truth that keeps our foundation level when we build upon it. That repeated question asked throughout the mayhem of my stability-building attempts: “Do YOU trust ME?” -Jesus?

The question would often catch me off-guard, stop me in my tracks, and take my heaving breath away from me. My vision would narrow in on Him, eyes locking, nerves settling, worries decreasing, fear subsiding, grounding found. “YES.” “I trust YOU, Jesus.”

“I question this world and the people in it, myself included. But I trust you yesterday, today, and forever.” Honestly. In the wake of the storms, my answer is still YES. More now than ever. and with that trust, the next step comes a little easier. Jesus is indeed trustworthy even in the unknown and in the broken.

I could write five chapters on this but for now, I want to keep it to this next point: When the unknown of your future gets loud or feels shakey, there is a way through it. This pattern of a repeated trust statement changes things. The key is that you have to believe it. You have to envision a very real Jesus holding your hand, scooping you up, leading the way, walking alongside, gazing into your eyes, and seeing the very core of your being. He knows you, He loves you, and every single thing about you matters to Him. He has a plan for you and it is a really good one.

Not despite the broken but because of it.

Do you trust Him?

Unfelt Grief | How to Honor Your Sadness + Process Through It

Pain, it’s natural for us to want to avoid it, right? Our built in avoidance techniques shift into gear before we even recognize them. This leads us to a place of trapped emotions. These emotions can wreak havoc in our mind and bodies.

I don’t know what events lead you here. But for me the alarms signals began blaring after I lost my husband. I had been through a lot of loss + hardship prior to. Unfortunately, I thought I was handling the past events fine. As I have been learning new ways to process my sadness and recognize triggers old stuff has emerged as well. My body was keeping the score.

So in this post I want to WELCOME YOU to a simple practice of honoring your sadness. Helping you to see that you don’t need to be afraid of it or press it down. I want you to have freedom from the fear of sadness leaking out or erupting by practicing ways to welcome it. With the practice of holding sadness sessions, by allowing it and moving it through, it will help release a lot of the pressure of the unexpected outbursts. Oh, triggers will still bring some tears but they may not have the same energy behind them and you will know what helps you to move through it. This really helps, truly.

You want to start by creating a safe space and protected time. Someplace you feel comfortable and won’t be easily interrupted. You may want music playing, essential oils diffusing, a candle lit, a cozy blanket, or the fresh air with grass underneath you. Just find space somewhere that you feel safe enough.

The next thing I do is grab some scriptures and read them asking God for his clarity and truth to be present as I begin to feel and process. I invite Him into the space with me. This reminds me that I am NOT ALONE, He is leading.

Then I grab an essential oil and put a drop in the palm of my hand and rub my palms together. While my brain is preparing to settle into the memories or situation I am doing my deep breathing. In through my nose for 5 seconds, exhale through my nose for 7-11 seconds. and repeat, and repeat, and repeat. Eventually I drop my hands, my eyes are closed and tears are streaming. (Keep the tissue close by and make sure the oils aren’t on your finger tips for the tear wipes.)

Often during this time Jesus arrives on the scene and shows me something new about it. Not always, but often. When that I like to journal down the notes.

This process seems simple enough, doesn’t it? Just wait until you make a commitment to start practicing this and you will see how powerful it is. God is a creative God and as you begin trying this He will show you new things to try and do in response.

The goal of this isn’t to circle and spin in one thought, it is to learn how to move through them. These hurts are stored in our memory banks but how we respond to them makes a big difference in how we show up in the world. If you feel stuck you may need professional help to learn some new techniques or skills. Don’t be afraid of that either. Seeking help is one of the bravest things you can do and it is such a terrific reminder that you are not in this alone. People care and want to help you!

I am also listing oils specifically helpful for processing sadness. These essential oils can do a multitude of things but today I am sharing a list of them for emotional support with sadness. Breathe is exceptionally good for this particular practice as it opens the airways and clears thinking.

• Hope essential oil blend

• Rose essential oil

• Console essential oil blend

• Citrus Bliss essential oil blend

• Ylang Ylang essential oil

• Siberian fir essential oil

• Peppermint essential oil

• Eucalyptus essential oil

These are terrific natural options for helping your mind to relax, release, feel and move through.

I’m praying for you and your process. I know God is with you in this, and so am I.

The impact of grief on the Nervous System + how to heal it.

Grief can take a real toll on your mind, brain and body. It rolls in with all of it’s heaviness and the questioning sets in with it.

Will I be able to handle this? It feels like too much. How long will this last? Am I going to make it? I still feel broken.

And we get questions from people, we feel the opinions of others (whether they be real or not), we listen to the experts, and we compare.

The more restless we get, the more inferior we feel in our grief, the more our mind sees and experiences a psychological threat. And next thing we know our focus narrows, our brain spins, our body responds with all of stress alarms and signals. We become even more tired.

The great news is that we can interrupt this tiresome toxic pattern by following the following steps:

As we recognize our patterns and establish new ways to rewire them we begin to heal. The first step starts with our thoughts, our beliefs about ourselves.

We have to hijack the cycle by inserting new, positive, thoughts that speak the truth about who God created us to be and who He says He is for us. We may be running a bit short on strength but the One will always be more than enough.

1. Identify the root of the negative thought

2. Develop a statement of truth that offsets that thought. Know it well.

3. Whenever your pattern presents itself spout out that statement and break the pattern. And praise God for helping you to recognize it and do something about it.

The truth is that God has designed you beautifully. He has created you for a purpose knowing full well every single chapter of your story and how they would equip you for the next. He understands the weariness of it all and He is right there with you in the thick of it.

Trust me, I know this is not an easy journey. But it is worth doing well, you are worth the investment of proper grief healing. This is just the beginning but it is a good one…

Strong follicle scalp serum : hair loss + thinning

Hair loss often occurs as a result of stress in the mind or body and sometimes all it needs is a little boost of love and nourishment with essential oils to boost those hair follicles back into high gear.

Natural ingredients are important, you certainly don’t want to stick toxic chemicals near your brain. However, it also matters which natural products you choose in order to receive maximum benefits.

essential oils are a no brained, by now we are pretty certain you know the difference between real, pure and potent essential oils and the brands off the grocery store shelves. If not, check out our page on the essentials.

but the carrier oils you use have different qualities as well. Like the comedogenic rating of each oil which tells you it’s absorption rate, basically. We have chosen some of our favorite noncomedogenic oils to use in this serum paired with really potent essential oils that each have specific reasons for being included in this serum.

The image in the photo above shows the real results of our friend who used the serum over a period of 2+ weeks and washed her hair every five days. Every scalp is different, there are a ton of factors that play into reasons behind hair loss. No matter what, this will help boost your hair follicles back toward better health. You will also receive a ton of other health benefits.

This serum is going to do wonders. Even if you don’t struggle with hair thinning or loss, this will boost the health and growth of your hair. We suggest using this once a week on a regular basis.

Grandma's Apple Dumpling Recipe : Best Comfort Food Dessert

I know, I know… it has gluten, it has sugar… and these things are not terrific for your health. However, there is something about embracing the traditions passed down every once in a while. They remind you of heartfelt days of the past, love around a table, laughter. It evokes happy and comforting emotions.

And this right here is exactly that. My Grandma’s Apple Dumplings brought us together every single time. And when I make them… same. And when my daughters make them… same. We gather + we belly laugh. Somehow the two go hand in hand.

So here is a short version of the recipe if you already have a pie crust and apple filling you love. BUT I seriously doubt it will out-do my Grandma’s which is on the two image spread below.

(Also - side note: I prefer my dumpling crust a bit thicker than a typical pie crust. )

I’d love to hear how they turn out. Drop a note below in the comments.

Grief Serum Recipe: a simple + kind nightly routine towards healing.

Grief is sneaky.

Grief is heavy.

Grief is exhausting.

Grief can deplete us to a place where we barely recognize ourselves.

And here is the thing…

Sometimes it wears us down to a level that not only impacts our state of mind but our bodies and potentially our belief systems as well. We may end up believing we don’t have anything in us to pull out of the pit we are currently in. That is a flat-out LIE though… even in the depths of grief, we can still continue to take steps towards healing.

That is what this post is all about. Having a super simple tool on hand that feels darn good, is relaxing, and helps you take steps towards healing.

I have found at the end of the day, during the time that pillow talk would typically happen, I needed a way to care for myself and remind myself I was going to be okay. Somehow, my evening process with this simple technique was not only caring for me but it also helped me to remember I was wanting to show up better and stronger for my future.

Note: You aren’t limited to using it at night, these tools and techniques can be used any time of day, whenever grief overwhelm strikes. Many of the oils do assist

Let me tell you a little bit about why I chose these specific essential oils included in my Grief Serum Recipe. Each one provides essential oils that help provide emotional stability, promote movement throughout the mind + body, and are especially good for the skin. I am telling you these are grief-busting oils. They target the areas that grief has tried to make me out, and I am guessing you as well.

Look, I am not saying this is a “do this and BAM, IT’S INSTANTLY BETTER.” But what I am saying is it truly is a soothing technique that does a lot more than just feel good. Whether you feel them or not your body and mind are responding, and with consistent use there will be substantial change. And yes, how it does work for me instantly is in the reminder that I care about myself, I care about my future, I care about how I process my grief and move forward.

I have a graphic posted with the recipe, the number on each essential oil bottle is how many drops to put in the 10ml roller bottle, and then top with baobab oil. You can use another low-comedogenic oil but this one is an absolute favorite of mine.

Make sure you check out the graphics I have posted here to see more on the oil-specific benefits. And feel free to do your own check on each one, you will be BLOWN AWAY. So good!

If you don’t have these specific oils I have a link to grab them here: GRIEF SKINCARE OILS

This investment towards natural health is completely worth it and trust me, there are SO many additional uses for these beauties. (If you decide to grab these make sure and send me a note so I can get you my additional uses booklet.)

Items you will need:

Frankincense, Helichrysum, Blue Tansy + Roman Chamomile

Baobab Oil Carrier Oil

10ml White / Gold Rollerbottles

Beginner’s Face Massage Book

There are a whole host of resources you can use to learn new techniques for self-administered face, foot, and body massage. The book I have listed above is really simple to follow along with and in the thick of heavy grief simple matters. I also have a lymphatic book that is spectacular: The Book of Lymph , if you want to get a little more specific in areas you are addressing. I use it for my sinus congestion. One more item I find really helpful is my Gua Sha stone, it is cool + smooth, I love the way it glides across my skin with the grief serum. These aren’t necessary, just for those who like to dive deep quickly. The essential oils + the baobab oil in a roller bottle, and your hands, are all you need to do the basic techniques in the beginner’s book.

I’d love to hear your feedback after trying this nightly for a few weeks. Let me know if you experience slightly deeper sleep, calmer nerves, or maybe a spark of nurture has lit for your weary soul.

Grief is hard work but it is SO worth it! I am praying this technique becomes a simple and effective tool for you to have in your grief toolbox.

Grief. Stress and Cortisol: the Physical Weight of Grief

Grief is a bugger. It can take a serious toll. I think when we lose a loved one we all expect our minds to be deeply troubled and overwhelmed, our bodies to feel heavy, as well as our hearts hurting. And by heart, I mean the one that is not physically pumping blood but more of an identifiable place within us that we store up our treasures.

But the fact is, that grief doesn’t just impact our thought or emotional life. Grief deeply impacts our entire being; our blood-pumping heart as well as the rest of our body. Our minds + bodies get pretty darn stressed in the wake of loss . We have some pretty great systems in place to help us cope but they certainly tucker out over time.

And here is the deal… grief is rarely, if ever, short-term. So, our bodies get stressed and just can’t handle the load well… our stress alarms begin to get uber-sensitive and go off haphazardly. With each ringing alarm, our poor nerves get frazzled and tattered. Can you feel it? Do you relate?

IF so, how many times a day does your stress alarm go off irrationally? Do you get startled at the slightest thing?

Grief has an array of effects on our body but a very common one is an overactive fight or flight response. I know this is still an active problem for me.
Acute stress unresolved can quickly become chronic stress. It’s important to learn some calming and restorative techniques that can help you deal with it as it hits.

I have a list of really great natural options. They differ depending on the setting. If I am out and about my response looks a lot different than if I am at home where I have privacy.

But my #1 quick go-to is grabbing a mint or citrus essential oil bottle, cracking the cap off and inhaling the thing for 1-2 minutes. BIG DEEP breaths in through my nose and out through my mouth help me to slow down my brain enough to talk to God about what I am facing - even if I can only get out “Help me, God.”

The other thing that happens in that moment is the essential oils begin to work with my brain at processing those feelings while helping my nerves to calm down. Just smelling them accomplishes this.

This is my quick + easy approach in an emergency situation. I do have a particular process I go through to help me work through my grief on a deeper level. I have shared some of it in the Hope for the Grieving Heart self-guided digital workbook. It’s available in our store.

One thing I am sure of, it is REALLY important to fund your way to work through it and process it. Stuffing, or avoiding will not work long-term. Your body really does keep the score.

If you need more help discovering what works for you make sure and check out my book or pop over to our instagram account. We have a lot more resources coming your way.

My one prayer for every single person wiggling their way through grief is this, that you truly feel Jesus meeting you in the thick of it. That you have energy enough to look for him and listen. He has the sweetest way of meeting you in the depths and tending to your broken heart. Other things are needed but they don’t amount to much without him.

Healing through grief isn’t easy but it is SO WORTH IT!

5 tips for Gripping Hope through the Holidays: dealing with Grief + Emotions

She sat there, or was trying to. Even the task of sitting brought discomfort. It required stillness, and stillness allowed for ALL of the emotions to be felt. If only she could just keep doing, moving, planning….

but she was exhausted. All of her attempts at grief escape had left her depleted. Her mind + body needed rest but the physical and mental exhaust had only dropped the defensive walls down to the surface of the grief flood waters, they were brimming, beginning to splash over a little. How might she avoid the onrushing waves that were certain to crash in soon? Oh, please, not now….

She was tired. Too tired for the heavy weep of sorrow. Oh, so tired… but oh so unsettled. Letting the grief flow freely was still so difficult, so painful.

But so was avoiding it, just a different kind of steady pain that she barely recognized was happening. Recognized or not, it was crippling her. It was taking her out, little by little, day by day. She had to find a way…

And so she did, and she still does. Because grief is certain to come and go.

But now, most of the time, she knows when to welcome it, and how she can do that best.

Let’s see if some of the tips in the slide show above help you. I tried to think of some of the biggest issues I have faced coping with grief during the holidays. It’s challenging, I won’t lie. But, we do have options that can help us manage better, help us find our way through it with a little more ease. It isn’t easy but it feels better after we do it. Honest!

I created a mini-book for you to help to move through the holidays. It has more detailed information and access to some of what I use regularly in my Grief Toolbox. You can click the link HERE for my HOPE for the Grieving Heart Mini-Book. It is only $6.95, up for a very limited time at just a fraction of the cost that my physical book will be. So grab it while you can!

Knowing your worth in an ever-changing world.

I think we are all aware the world evolves. One look at history and it’s proven. Everything changes, some things recycle, some things just plain fade. But there is always a NEW IDEA about what is seen as BEAUTIFUL, what the world sees as ATTRACTIVE. What we should be STRIVING for. So, who is it deciding all of this. Do we know them? Are they absolutely for our best? Do they even KNOW US?

And yet, their opinions weigh so heavily on our minds, subconsciously much of the time. Nevertheless, the unrecognized voice is loud. We compare, we strive, we desire, we pine over, we seek, we buy, we try…

and most of the time we fall short of the goal.

Why is that?

Because most of the time, this is not what we were created for. We are rating ourselves and striving for something outside of what our matchless maker has designed for us. Our creator has SO MUCH to say about us, over us and into us. It’s unending, never stops. His love radiates onto us and fills us up.

His plan for us is SO GOOD! But we may be so busy head down to the grindstone or head up in the clouds, that we miss what he is speaking into us. Of friend, how many times has this been me? Too many to count. You too probably, or you wouldn’t have made it this far on the page. But here is the HOPE, it’s never too late. He ALWAYS has MORE for us. It may be different but it will never be less. He just doesn’t work that way.

So, how do we balance this out better? What keeps us grounded in WHO God says we are and believing it? Because once we do this everything that follows changes. I know you believe that. If we truly know and BELIEVE what He says about us we show up differently, we accomplish different things, we feel differently, we LOVE more + we worry less. The striving ceases and the longing for Him increases. And this all comes about by being in relationship with Jesus…daily. I mean, face to face, I love you + you love me, Jesus time.

So, if we must strive, let’s strive for this one thing: MORE JESUS.

The WORLD’s ideas of perfection will always fall short and feel flat. You were designed for so much more than that. I can’t wait to see what it is. Oh, and I will because when you start stepping towards it you are going to SHINE for all to see! That’s love on display, right there, and NOTHING is more BEAUTIFUL than that.

4 Ideas for Lymphatic Cleansing

The lymphatic system is like your body’s second circulatory system. It is responsible for the following:

• Detoxification of waste products from the body

• Immunity boosts to keep the body healthy

• Transportation of nutrients throughout the body

It might help if you think of the lymphatic system as your body’s trash collector and disposal system. It pumps lymphatic fluids throughout the body in order to absorb toxins + waste so that it can eliminate them from the body. If your lymphatic system slows down it can quickly clog and cause major problems with major organs and systems within the body.

The lymphatic system plays another very important role by absorbing the fats + vitamins you take in and delivering them where they need to go. When we take all of that into consideration, and we recognize how our physical bodies impact the brain, mind + emotions… Well, you can see why it is vital to do your best to keep it working smoothly.

So, I put together four VERY simple and easy techniques that are gentle + kind to your system. For those of you in the thick of grief I know it is easy to get overstimulated and overwhelmed, so I wanted to keep it super simple.

These are all things I have been using over the last few years, I actually began them prior to Dave’s passing, during his illness. I am here to tell you, no matter what shape you are in, you will feel SO MUCH better implementing these.

Just pick one, after a few days try adding another if you feel up to it.

GUA SHA is a simple technique that you can easily do yourself. There are several youtube tutorials to follow. You will need the following items:

• a GUA SHA stone

• Essential Oil Face Serum w/ Frankincense, Lavender, Myrrh, Helichrysum, Hawaiian Sandalwood, and Rose. (PLEASE, only use certified + pure, 3rd party tested eos, many are adulterated + filled with toxins in the name of “fragrance”)

Here is a Gua Sha Beginners video (click here)

HYDRATE more water, more water, more water. Increase your water to 50% of your weight. HNow does that work - claculate by taking your weight in pounds + drink half of that in ounces of water. Make SURE it is filtered. No plastic bottles. No carbonation. No juice. Just water counts for this one. You can have other drinks but they don’t contribute to your count. And caffeine can actually take away from it.

Drinking water with 1-2 drops of lemon or grapefruit essential oil in it is excellent for detox + your body while at the same time it will really uplift your mood.

• Berkey Water Filters are some of the best around for removing bacteria, pesticides, minerals and metals .

• Lemon essential oil, or grapefruit, are essential to add to your water for a gentle detox.

• Hydro Flask makes my FAVORITE water bottle to use with essential oils. Using a water bottle helps keep the tracking easy. (You want to use metal or glass when using eos.)

DETOX BATH SOAK is oh-so relaxing + calming to the mind it is also an AMAZING way to pump up that lymphatic system.

Hot water will dilate blood vessels, the epsom salt and baking soda draw out the impurities. Essential oils boost your body’s natural ability to purge what it needs to + support your lymphatic system.

• 2 cups Epsom Salt

• 1 cup Baking Soda

• Essential Oil Blend specifically designed to help boost your body’s detox system with Tangerine Peel, Rosemary Leaf, Geranium Flower/Leaf, Juniper Berry, Cilantro Herb essential oils.

  Directions: Fill the tub with hot water. Mix the salt, soda + 6 drops of the essential oil. Blend well. Add to bathwater just before soaking and stir in well. Soak for 30-45 minutes.

  Repeat weekly. Make sure and hydrate extra well after your soak, and the following day.

Now, let’s talk REBOUNDING.

This is SO incredibly good for all the cells in your body. It is gentle on the joints. It totally helps with mood, especially when you pump up some. music.

It stimulates the lymphatic system and moves those nasty toxins right out of your body. This is one of the fastest ways to jiggle + shake ALL those lymph nodes in your body at one time.

I have a jamming playlist I play on my earbuds as I get in the zone. I also pop a couple of peppermint beadlets in advance because there are studies done on the effects of this essential oil and increasde physical performance. PLUS it opens the airways and completely lifts my mood.

You don’t have to jump intensely, just hop on a bounce gently, pick it up a little and then back to gentle. Have fun with it.

I like the ones with handles, and some are foldable for easier storage, like this one that’s available on Amazon: Rebounder

Check out this diagram with all the lymph nodes in the body. Crazy right? I figured seeing them may help you want to do something to help them be tip-top.

Now, go jiggle + jump, hydrate + flush, soak + release, and massage those babies.

Make sure and let me know what you try and how it works. Let me know if you have any questions.

If you are really spurred on to do all you can and you really want to dive in, you can always go for a full-on detox kit. We have a great natural option that steps through the elimination pathways in the proper order so that you get maximum detox results without side effects. When you purchase the kit you will also receive an ebook + gift box from us. You have us to help walk you through it as well. This is something we highly suggest doing two times a year. You’ll be amazed at how clear your skin is, how your energy increases, and mental clarity. BOOM!

You can purchase your all-natural detox solution here: Detox Kit

Alcohol may calm your nerves + numb your pain? But it is also poison to your brain.

A little sip, turns into a glass or two. Relaxed, right? Seems like a good way to unwind, especially when the health industry has been saying it has quite a few benefits. 

But wait, does it? And if so do they outweigh the harm?

And what does this have to do with the grief process anyway? A lot.

I think many consider wine/alcohol as a natural sedative. After Dave died I must have been brought wine with nearly every meal delivered from friends. And to be fair, there has been a handful of times I have sipped on a glass, but it is far from a normal routine for me. And this isn’t because of the idea of brain damage, because I didn’t have this info from Doctor Daniel Amen and his extensive research yet, but it was more about wanting to feel + be in reality. I knew the depth of my grief would require a deep altering to not feel it, and I just wasn’t willing to take the risks that come with that.

Scans, along with several studies, is revealing the many ways that alcohol impacts the brain. Decreased blood flow to the brain, limited brain cell reproduction, increased risk of dementia, hippocampus atrophy, and more. Add on increased anxiety and brain fog.

So yes, it may calm your nerves for a brief spell but it sounds to me like a very temporary numbing with great potential to lead to much more unsettling conditions.

It just isn’t worth it when there are so many more options out there now. Like natural options that truly help with building overall strength, long term.

It is time to invest in finding your way through your grief , naturally. Know better + do better!

Great deal on Anxi-munity Bundle.

If you struggle with feelings of anxiousness or are looking for ways to strengthen your body, this set is FOR YOU! We have an INCREDIBLE limited time offer and the hours are counting down. Check it out below. Hurry while supplies last, this will sell out quickly.

Check out the amazing benefits of these oils. There will be even more with the mystery oils still being revealed. SIX!

Banana Tea: A natural mood + sleep boosting recipe.

Do you struggle with sleep much? I know for me sleep is currently off + on. Throughout Dave’s cancer + following his death my sleep was non-existent. So, I am still working hard to recover from all of that deprivation. It’s so hard on the body. This Banana Tea though! Cheap, easy + about as natural as you can get.

You may have heard it said before that banana peel contains the most nutrient-dense part of the fruit. But, who really wants to eat a banana peel? I don’t know, maybe someone out there has a good recipe for ingesting it. If so, please share!

This tea, however, gets you the nutrients without having to chew your way through a peel. I think it is a SPECTACULAR option to be able to sip your way towards a sounder slumber + happier mood. Tea just sounds comforting but then add in the health benefits.

Why is it that bananas help? Potassium + magnesium baby, they are a HUGE help when it comes to equipping your body, and bananas are an amazing natural source for these minerals. The peels also contain tryptophan which naturally produces serotonin + melatonin in our bodies. What?!?

Yep. This may be the cheapest + most natural option for helping you catch some solid wink eye. Let’s not stop there, serotonin is the key hormone that stabilized our moods, it gives us feelings of well-being. Can even boost feelings of happiness! and who doesn’t need a little extra dose of that these days?

Here is the recipe:

• 1 rinsed organic banana*

• cut ends of banana off

• boil 2-3 cups water

• place banana in boiling water

• simmer for 10 minutes

• strain + serve

• can add a sprinkle of cinnamon

• I add a drop of vanilla

• *note: for low glycemic just use peel and omit the fruit.

YUM!
Tell me you don’t have a list of five people that immediately come to mind who could use this Hope tip.

Let me know if you try this + What you think. Cheers to a healthier you!

A cancer widow's tale: When words fall short but LOVE doesn't.

Lament, sorrow, pain. Sometimes we allow ourselves to go there, sit there, feel it. Other times it presses in like a vice grip on our brains. Yesterday, was a vice grip day as I was standing in the kitchen. My mind uncontrollably reeling, revisiting all kinds of thoughts. Honestly, considering conversations that never were. A new reality of deep grief was forming due to a lack of conversation.

Why didn't Dave talk to me about it?

Why didn't he give me advice, permission, his wishes, and why didn't he give me a goodbye letter. He gave each of our kids one. Why not me? 

And as for me....

Why didn't I scream at cancer in his face?

Why didn't I cry out in front of him that I didn't want him to leave me?

Why didn't I beg for him to tell me everything my ears and heart so badly wanted to hear from him? WHY????? 

I was asking God this yesterday in my extremely vulnerable state. I had been on the verge of tears (or full-out bawling) the entire day. 

As I was standing in the kitchen facing the cupboards, for who knows how long, mind sloshing away in the grief sludge. Why?   … and God, clear as DAY, told me "That was you LOVING HIM WELL. That was you loving him in the most sacrificial form there is."  You see, I needed SO MUCH MORE. I needed words, I needed to hear his heart for me. I needed him to tell me I was going to be okay. I needed him to tell me everything he wanted me to do and to say with the kids from here on out. I got none of it, not one word. What I did get was a simple look of content, over + over again.

Decades of marriage with him proved I could easily have forced him to talk to me.... so why didn't I? Why did I sit there in a state of quiet and calm when in truth I so desperately longed for words. Because I LOVED HIM so DESPERATELY. I didn't press or demand... I sat in his process with him. I allowed him to do it his way. No, WE did it his way together. I followed his lead, and he held tight to his HOPE. 

So many tell me they can't believe the tremendous faith we had through it all. Yes, we did. But I think perhaps they are confusing what they witnessed as faith when in reality a lot of it was Dave’s positive mindset, and perhaps even a touch of denial. They think because we didn't post about the struggle, fears, and appearance of a gloomy outcome that we believed 100% he would be healed. I don't think any of us stood on that ground, but hope was always on the fringes. My husband was few on words but the ones he did choose to speak were full of life, hope, and days to come. Any others were unspoken.

Everything in my nature would have screamed for answers, and real talk, but somehow in the thick of our 14 month long chaos of chemo, radiation and unsuccessful bone marrow transplant, God gave me a supernatural ability to die to self. I am so grateful for that now. We did did it our way, we did our best, we loved well. Sometimes love looks like action, and sometimes love looks like quiet. Real words may have fallen short but love was more than evident in the chosen QUIET. 

When words fall short but LOVE doesn’t.

The Unexpected in Widowhood: Learning to trust.

My mornings are such a mix these days. They range from waking with head pressure, sometimes angst, maybe a song, all the way to out and out enthusiasm. But I am not so far away from the brutal slap of widowed reality + gasp for oxygen mornings, sleepless nights, to forget their sting. They were my unwelcomed morning ritual for, well, far too long to count. I will say they were there long enough, they were consistent enough for me to be able rise and recognize the feeling of freedom without their presence. And today it has brought to me a place of such deep gratefulness.

Today was one of those days. This morning I woke up with words of thanks spouting from my lips. I found myself standing up + speaking out loud from my heart:

“God, I LOVE you. Thank you for that. Thank you for loving me and for helping me to know you. Like really, KNOW you and TRUST you. Thank you for having a plan for my life. A good plan. Thank you for the people you have put around me in my life, to help remind me and to spur me on. Thank you that you are teaching me that I can trust myself .“ SCREECHING HALT…. ummmmm, wait … WHAT did I just claim? And when did that happen?

See, since Dave passed away this sneaky little distrust in myself began to grow. As time continued to separate me from the life I had lived with my husband I found myself questioning more and more of my abilities: my decision-making processes, my feelings, the filters I run info through, my ability to show up. I began to feel this weird weight of scrutiny pressing on me. And I found myself wondering just where did this mental onslaught stem from? Because I was pretty sure a lot of it was in my head.

Through time + much thought, I have come to the conclusion that there were some key voices that spoke into the spaces of my falsely held beliefs.

1- Well-intentioned people questioning my process.

2- The void where his voice once spoke to bring balancing opinions + thoughts.

3- History. All the voices of my past failures magnified by the risk of facing future ones alone.

4- The whispers of the enemy, “You can’t do it.”

The sheer volume of these voices spinning on repeat in my head would hit me at different times throughout the day, although I will say this… I think they were probably on constant replay. I think I was just busy putting every ounce of my subconscious mental energy into drowning them out. However, it took its toll + somewhere between 2-4pm my brain would just want to shut off with my body closely wanting to follow. About that time the nerves would fire up to keep me in motion until bedtime. And throughout the evening and upon rising I would have a spontaneous electrical dance responding to those voices until I stood up to drown them out that following morning. And repeat.

But somehow scattered here and there I found space to sit with Jesus,

even when I didn’t feel like I had a drop of energy to personally show up. My sordid past had already proven His immense love for me + I knew I could trust him to show up even when I couldn’t muster much strength. I just needed a willing heart to try.

And as I started to implement some simple steps with my Being Known time I would find Jesus asking me morning after morning… “I know you don’t trust yourself, but DO YOU TRUST ME?” Yes, Jesus, I do, completely.” And in my journey with him this last year He has shown me SO MUCH about the voices I was tipping my head to, the things that were holding my gaze. It matters much. And with his simple questions + his deep love, my mind has been able to identify some of the faulty wiring + naturally I am beginning to respond out of more of his truth.

In the course of that, I have fallen SO deeply in love with Jesus, right in the thick of my painful process. The very thing that took a swing at me with the intention of taking me out resulted in shifting my position + opening my view to THE ONE who would steady my stance by wrapping his loving arms around me, holding me tightly, looking straight into my eyes, while asking me the question over and over again until I believed it to my very core:

“Kim, do you trust me?”

I do. If ever I trust anything, it is YOU!

My journey is still long. I have much to still discover BUT for today I am so grateful to recognize that although I won’t ever have all the right answers on my own, I do know the ONE who does. And we are tight, like really tight. In fact, he adores me.

This song:

LOVE YOURSELF

by Justin Bieber + modified lyrics by Tanner Townsend, it gets me every single time I listen to it. Close your eyes + wrap the words around your heart and mind.

“For all the times that you feel so alone
And when you don't know where to turn or to go
You think you're too far gone, you've made your last mistake
You think I'm lying test me, kneel down and pray

'Cause Gods got a plan for you
Listen to the spirit there's too many
Different voices, block out all the noises
I'm singing that I know it's true
And if you think you're worthless, I just want to help you know that
You're still good, don't look back

And the Father loves you, and he loves everyone
And I'd invite you to pray through His Son
We get so caught up in our day, we forget to kneel and pray
Yes I know that you are never on your own

If you could see the way He sees your soul
Then maybe you could learn to love yourself
And if you start to hear the still small voice
Then maybe you could go and trust yourself

And if you start to feel that all your hope is lost
Remember Jesus died on Calvary's Cross
He suffered all the pains and hopelessness you'll see
So you can break the chains and start to be free

'Cause Gods got a plan for you
Listen to the spirit there's too many
Different voices, block out all the noises
I'm singing that I know it's true
And if you think you're worthless, I just want to help you know that
You're still good, don't look back

And the Father loves you, and he loves everyone
And I'd invite you to pray through His Son
We get so caught up in our day, we forget to kneel and pray
Yes I know that you are never on your own

If you could see the way He sees your soul
Then maybe you could learn to love yourself
And if you start to hear the still small voice
Then maybe you should go and trust yourself

For all the times that I know, you feel small
Just take His hand, and He will help you stand tall
And if you hold fast to the rod and don't lose sight
Then you can know that it will end up alright

And the Father loves you, and he loves everyone
And I'd invite you to pray through His Son
We get so caught up in our day, we forget to kneel and pray
Yes I know, that you are never on your own

If you could see the way He sees your soul
Then maybe you could learn to love yourself
And if you start to hear the still small voice
Maybe you should learn to love yourself”

Mango + Avocado African Salad Recipe

This is SO FRESH + DELICIOUS.

If you can get your avocado 🥑 perfectly ripe to a creamy consistency this almost becomes a fruit pudding.

And… the added doTERRA eos + fresh lime juice not only adds awesome flavor but they help it keep from turning brown. (Example: This photo is from day two of creation.)

One more thing. Burlap + Barrel spices… get them! Their sourcing has the same heart + mind of doTERRA’s sourcing standard.

•straight to the source
•where it grows best
•changing lives

No, I am not affiliated with them, just LOVE everything I’ve gotten from them so far. Trust me, they don’t disappoint.

Let me know if you decide to whip a version of this up + let me know how it turns out. This isn’t a precise type of recipe - we’ll call it a creative blending of fruits.

Balm of Gilead recipe: soothe your skin

This balm is absolutely amazing. I was on a pursuit to find an all-around balm recipe that would support the body in its natural response to head tension, skin irritations, dry skin, and more. I was really intrigued by the Balm of Gilead spoken of in the Bible. As I looked into it a little more it seemed the absolute perfect fit for creating a one-for-all balm.

So, when Maddy and I went to whip a batch up we added some other nutrient rich oils that sink deep into the skin quickly.

Just a few of the health benefits are listed in the above graphic. Each one of these oils could stand alone with the many benefits they provide, together this balm is dense with some skin-loving support. Ten years ago I would have never guessed a balm applied to the skin could soak in to fuel your body with the added love it needed for a mood shift or a tummy ache?

Toss the following into a double boiler to melt:

• 1/4 ounce beeswax

• 1/4 ounce candelilla wax

• 1/4 ounce kpangan butter or shea butter

• 1 ounce jojoba oil

once melted remove from heat and add:

• 1 ounce balm of gilead herbal oil

• .5 ounce St. John’s Wort

• .5 ounce Prickly Pear

• 20 drops frankincense

• 4 drops myrrh

• 4 drops ylang ylang

• 4 drops elevation blend

mix thoroughly + pour into a 4 oz. jar.

and voila! You have one incredible balm that could be used for so very many things.

Enjoy!!!!

Castor Oil Packs, what are they good for + why? Body Detox + SO Much More.

Five years ago I would have been, like… what? Excuse me? Slather myself in an old wives tale type oil with the expectation of internal relief?

YUP. (Start singing it now: “This is how we do it” by Montell Jordan)

Turns out our Grandmas knew what they were talking about. This oil is coming back on the radar with voracity. It has a HOST of benefits for many common issues + can really bring quite a bit of relief.

I am currently in the middle of a METAL DETOX (which if you don’t know metals are tough to get out and they put a TON of BIG ole roadblocks up in many of our systems, creating a multitude of issues.) Anytime you are doing a detox your body just may do a little squirming in the process of letting go. It’s to be expected. And Castor Oil packs were my best friend in those first few days of my detox.

But I haven’t left them behind. I am still currently using them for ongoing detox because they are GREAT for assisting the liver in releasing what can clog up that beauty of a filtering organ. Trust me, that organ needs to be as available as possible to do a good job or your body throws a whole out-of-control dance party of toxic overload + chaos. And the products we use, the food we eat, the contaminants in the air ALL going through our bodies one way or another.

Here are just a few of the possible health benefits of Castor Oil Packs:

• detoxifies the body

• reduces inflammation

• boosts circulation

• increases lymphatic drainage

• strengthens immune system

• reduces food sensitivities

• relieves joint pain

They are so simple to use + really inexpensive.
All you need is:

• Hexane-free Organic Castor oil

• Organic Unbleached Wool or Muslin

• Saran Wrap

• Heating Pad

• Airtight container

The instructions are SO basic.

1. Get a glass baking dish or storage container.

2. Lay out a LONG sheet of plastic wrap centered over the pan. Make sure it is large enough to generously wrap around the area where you will be applying the castor oil pack plus an extra few inches for overlap.

3. Place your flannel fabric down in the glass pan on top of the plastic.

4. Make sure it is pressed down into the bottom of the pan so when you begin pouring the oil it doesn’t spill onto the countertop or floor.

5. Slowly pour small amounts of the castor oil onto the flannel, allowing it to soak in. Keep slowly adding more until it feels spongey and is nicely saturated with enough that it will transfer to your skin.

6. I often rub a little castor oil directly onto the area where I will be applying the pack as well.

7. now gently pick up the saran wrap, apply to area and wrap the saran wrap around, attaching it to itself to hold the pack in place. Most often I wrap another 2-3 runs of the wrap around to hold it firmly and contain the heat.

8. find a cozy spot and put a towel down in case your pack leaks, this oil can stain clothing and other fabrics.

9. Heat your pad to the warmest setting you can comfortably sit with and leave it on for 2 hours.

10. Remove heat after 2 hours. You can leave the pack on overnight but make sure you unplug that heating pad + remove it.

11. Store your fabric castor oil pack in an airtight container for the next use. You may need to add a little more castor oil for each use.

12. Replace pack every 2-3 months.

I’m so excited for you to try this. Every time I do it I feel like I am pampering my body, making internal change, and removing the unwanted. It’s good for me + in addition to what I know it is doing it is also creating many extra benefits I am completely unaware of. SO GOOD!

And hey, of course, I add my favorite essential oils to it, depending on my desired outcome for what I am using it for. I OFTEN grab a citrus + fir combo to help me feel encouraged, uplifted, grounded + to move through + forward. They help me to accept myself + to hold tight to HOPE for the future, while releasing all the head stuff I need to let go of!

Every single day I want to CHOOSE just one thing that helps create lasting change to a healthier tomorrow! This is one easy thing I can do to feel successful in that journey. How about you? What have you tried lately?

Keto Delicious Low-Carb Cauliflower Noodle Lasagna, it's what's for dinner.

This is honestly the most DELICIOUS lasagna. The keto noodles make it hard to believe it isn’t guilt-worthy. But it’s not. IT is so fresh, rich + robust.

And it may seem like a lot of step but it really does go quickly and is 100 percent worth every second.

Perfect recipe for entertaining! Printable version below!

Yield: 6-8

Author: Kimber Ryan

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Keto Low-carb Cauliflower Noodle Lasagna

Prep time: 1 HourCook time: 30 MinTotal time: 1 H & 30 M

Ingredients

Meat Sauce

• Rao's Tomato sauce 15oz jar
• 1 lb ground Italian Sausage
• 1/2 yellow onion chopped
• 1/2 green bell pepper chopped
• 3 cloves garlic minced
• 1 teaspoon dried oregano
• salt/pepper to taste

Cauliflower Noodles

• 3 cups cauliflower rice, packed
• 3 eggs
• ½ teaspoon fine grain sea salt
• ¼ teaspoon ground black pepper

Additional Ingredients

• 1 C. Grated Parmigiano Reggiano
• 1 C. Shredded Mozzarella
• 2 Cups Baby Spinach

Instructions

1. Brown sausage and set aside.  Saute onions, green bell pepper until soft and add minced garlic, oregano, salt + pepper the last until garlic is softened. 

Now for the Noodles

1. Preheat oven to 375°F (190°C), line a large baking sheet with parchment paper and grease with olive oil.
2. Place riced  cauliflower in a bowl and microwave on high for 2 minutes, give it a good stir, microwave for another minute.
3. Place the cauliflower rice in a tea towel  or cheesecloth and twist it removing as much moisture as you can. This is SUPER important. The cauliflower rice needs to be as dry as possible.
4. Place the pressed cauliflower rice back in the bowl and add eggs, salt, pepper and mix until combined.
5. Spread the mixture onto the parchment-lined baking sheet. Place in the oven and bake for 15 minutes.
6. Remove from the oven, let cool 5 to 10 minutes
7. Carefully peel it off the parchment paper.
8. Transfer to a large cutting board or work surface + cut to size of pan. 

Assembly + Baking

1. Layer 1 cup of sauce in the bottom of the pan, then add a layer of noodles, top with more sauce, some spinach, sprinkle parmesan cheese... repeat noodles, sauce, spinach, parm and final layer is noodles, sauce, parmesan and finally the mozzarella sprinkled over top.
2. Bake at 325 degrees for about 30 minutes or until cheese is melted and bubbly.

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