Health Archives - Meg Sylvester

The Biggest Meditation Myth

I’ve spoken to many people about meditation over the years, during my 1-to-1’s, retreats and workshops, and there seems to be a running meditation myth out there, that’s holding people back from beginning their practice.

We tend to view meditation as this perfect state of no thought, or of monks sitting on mountaintops for hours at a time in total bliss. No mind, no questions, no thoughts, no body.. just their consciousness connected with the All. Ultimate union.

While this may be the experience of some long term practitioners, this is certainly not the experience when we begin.

There are also many styles of meditation.. some where you approach Source with a question and seek inspiration. Others where you may use colors and shapes to move or transmute energy, or even devotional meditations seeking revelation.

It’s not something you can compare to anyone else.. there’s thousands of different techniques to choose from.. and there’s no ‘right’ or ‘wrong’ way to go about it.

However.. there is a myth out there, that I see coming up time and time again.. that stops people in their tracks before they can even begin.

The Big Meditation Myth

This myth is the idea that meditation is about stopping our thoughts. And it is so damaging.

We all know the drill..

We’ve heard all of the benefits of meditation, we know in our bones that it will really help us with our x y and z.. we resist it for days, weeks and months (because let’s face it, sitting alone in silence for 10 mins can be scary!), then when we finally do it..

The thoughts come.

Big thoughts, little thoughts, mean thoughts from a playground 20+ years ago, happy thoughts, sad thoughts, thoughts you try to block out but obviously still simmer there right under the surface.

It can be quite a shock!

All while we sit there, fighting the thoughts that come up, and struggling with all our might to stop the mind, stop the thoughts, stop the flow..

Until we’re so exhausted that our 10 minutes of ‘calming’ meditation becomes an ordeal we never want to revisit, and so we don’t. Some people give up on the spot, deciding meditation isn’t for them, others strive on for a few weeks or months before burning out and feeling more frazzled than ever.

And all because of this pesky myth going around; that meditation is about stopping our thoughts.

Well. Fairy Godmother Meg is here to say.. you don’t have to stop your thoughts AT ALL! This is not what meditation is about, and here’s my take on it..

We are all human beings, and therefore we think. We have a stream of thoughts flowing through us like a river, flowing constantly. There are leaves and rocks floating along in our river, and these are our thoughts.

As we are meditating we’re not trying to stop the flow of the river.. this is near impossible (especially when we’re just starting out). And there’s no need to try and stop the flow of consciousness. This would be like trying to hold back Niagara Falls with an umbrella. All we want to do is try to become aware of our thoughts.

When we see a thought floating by, instead of getting sucked into it, we want to try and look at it with detachment. We may notice how big or small it is, how it makes us feel in our body, what emotions it’s hooked to.. and how much attention it’s trying to get from us.

Then we can make the choice of whether we want to pick it up, or let it keep flowing without getting involved.

It’s hard not to think. But during meditation we allow ourselves to shift into the observer state, and this is the muscle that we want to develop.

When we observe a thought, we’re not at the mercy of it. We’re not ruled by it. Instead we’re at a distance where we can become curious.. we can ask ourselves why this thought or story has come up. We are in an empowered mindset.

When we get this, it means we are no longer controlled by them.

What Meditation Really Is

Meditation is not about attaining a perfectly stilled mind. It’s about becoming so free from our mind, so that we feel still – no matter what thoughts are floating by.

In this way, meditation can be a really powerful tool, even when we have a lot of thoughts. Then slowly, as we practice, the thoughts will get smaller and quieten down because we’re not giving them so much of our attention.

What we feed with our attention grows.. and it takes time to untangle a lifetime of being hooked by our thoughts. This is perfectly normal. Don’t feel the pressure to all of a sudden sit down and shut off your mind.

Remember, meditation is your practice – there are lots of different styles of meditation, and once you learn this fundamental trick you can find which one is right for you.. and flourish at it!

So if you’ve been trying to switch off your thoughts, and have failed – then try again with this river method.

Even after a few sessions you’ll be able to better choose which thoughts you want to associate with in meditation – and throughout your day!! It is a phenomenal experience.

If you could use some extra support on your meditation journey, please feel free to download my guided meditations, or get in touch and I’ll be happy to answer any questions.

How To Manifest More Travel

My husband and I were talking the other day about mindset and travel. I feel like Americans have this idea that travel is a great big deal.

I hear all the time that “travel is a luxury”, but it doesn’t have to be. If we change the way we think about it and see that’s it’s easy, then it becomes so!

Travel can be a tricky one for mindset training, and that’s why it’s SO important to do! Our unconscious mind (that 90% part of our mind that’s running the manifesting show), will do anything to keep us safe. This is why true mindset transformation is something that needs consistency, practice, and LOTS of self love.

Usually we’ll pick things to manifest like new clients or more abundance.. which can be triggering enough for the unconscious mind. But travel!! This can scare the crap-ola out of it!

It means leaving home for an extended period.. flying in a plane.. immersing ourselves in a completely different culture.. not knowing where we are or where we’re going.. eating different foods.. visiting different places.. meeting different people.. everything different!.. While totally giving up our home comforts and everything we hold dear.

It’s a big deal right?

Traveling can bring up a lot of triggers, and because of the way our unconscious mind works, this can make it challenging for people to manifest.

You see the unconscious mind moves us away from experiences that are painful, and towards those that feel comfortable.

This sounds great on the surface, but the unconscious doesn’t know what’s logically ‘good’ for us.. and so it can keep us trapped in old painful patterns simply because we’re used to them.

It goes something like this.. “This is what I’ve always had.. it feels comfortable because I recognize it.. and so I’m going to keep playing it out.. even if it makes me feel sad, poor, or alone”.

We see this happening so often.. from the burnt out mom stuck in her 9-5 because it’s all that she knows.. to the friend who’s in a dead end relationship but can’t quite seem to let go.

The sooner we became aware of how our unconscious mind is coding these areas of our life, the sooner we can transform them.

That’s what happened to us! We just changed our minds about travel, took small inspired actions to make it part of our lives… and BAM!

Just last week I was in the Canary Islands, exploring a volcano and sitting by the sea with my loves. This week I’m in London, soaking in the sights. Next week I’m heading to Panama to lead a women’s wellness retreat. After that, a VIP day at my home for soul-centered entrepreneurs and then off to Costa Rica to lead the Manifest Miracles Retreat. Not too long after that, I’ll be in Guatemala to lead a women’s transformational travel journey!

I’m not saying all of this to be braggy. I’m saying this for the person out there who dreams of traveling more, but feels stumped how to go about it.

I have a message for you.. You can have it all!!

I remember thinking how amazing it would be if I could figure out how to combine travel and my work.

What I Did To Manifest More Travel In My Life

I stopped dreaming and used my intention setting ritual to code traveling to joy, and make it a central part of my life. I did this when I first started my business, and in that year alone I traveled to Italy, Miami, Malibu, Aspen, the West Indies, LA, New Orleans, NYC (twice) and many more mini trips.. Since then I’ve been all over the world hosting retreats and traveling just for fun.

The trick is to be super clear with your intentions (follow the steps in my ritual!).

And then code, code and re-code travel to joy!

So.. if you’re reading this, just know that you are a magical unicorn who can make anything happen! You just have to believe it.

If you’ve been wanting to travel more, but it hasn’t manifested yet, then please check out my retreats this year. There are a few spots left, and you will be held in a sacred circle of light and compassionate sisterhood. A wonderful way to start off your new adventure, and begin teaching your unconscious mind how wonderful the world outside can be.

Also, if you want to come work with me for a one day VIP mini retreat, please get in touch – I’d love to hear from you, and help you turn those dreams into reality.

The Danger of a Good Vibes Only Mentality

I see a lot of people in the coaching community focusing on a good vibes only approach. While this is great (we all need affirmations, and positive mindsets).. it’s only half of the picture. And when we deny the other side of life, it can come out in some pretty scary ways.

The fact is, we live in a world of duality. We see this in the turn of the planets giving us both night and day, in chemistry which offers us acids and alkaline, in the polarities of the masculine and feminine.. and pretty much everywhere else we look.

There are always two sides of the spectrum, and it’s everything that happens in-between that gives life it’s color.

We seem to accept this on a physical level, but when we talk of spirituality, manifesting, or inner work, there’s a tendency for people to want to deny the shadow side. Unfortunately this can make us run into problems..

I’ve had so many clients come to me with issues that stem from this unbalanced way of thinking. They’d worked with coaches that told them to focus only on the good vibes, and to brush over any ‘negatives’ or shadows that wanted to come up. 

This can be so dangerous.. it’s like wiping the dirt around on your counter top without removing it. It may look acceptable for a while, but eventually it will make you sick.

I much prefer the wholistic approach. And when we look at ourselves as whole systems, we get much better at actualizing our potentials.

Take the human body for example. We have two fluid systems; one for nourishment (the blood), and the other for removing waste (the lymphatic system). If we completely ignored the waste, and pretended it wasn’t there, then it would build up, and before long we wouldn’t be feeling very high vibe anymore – no matter how much we tried to focus on the nourishment side of things. 

It’s exactly the same with our emotional, spiritual and mental vibrations. And here are the 3 main reasons why I feel that embracing both sides of the spectrum is vital to our manifesting ability and overall well-being..

1. Suffering can be a Great Teacher

Now please don’t get me wrong, I don’t believe that suffering is necessary for learning or our personal evolution – far from it! And that’s why I dedicate my time to doing such deep inner work with people, to help them learn their lessons before the suffering escalates.

But we need to understand that suffering is an alarm bell that goes off when we’re living a life that’s misaligned with our truth.

If we don’t listen to the first few hints that something is wrong (low vibes for example), then we risk ignoring the call to change, and this can have big negative impacts down the road.

This might be the friend who ignores their health complaints until it gets out of control, or the entrepreneur who works themselves into burn out because they’re trying to live up to the hustle hard culture.

Ultimately, low vibes are there for a reason; to act as a warning sign that something is off; and maybe we need to tweak our plans, or take another path entirely.

I like to see low vibes as the canary in the mine – telling us that something needs our attention.

2. Low Vibes Will Still Come Out (Whether We Ignore Them or Not)

As we know, energy can neither be created or destroyed, and so low vibe energy isn’t going to disappear just because we say so.

It’s there for a reason, and if we don’t learn the lesson then it’s going to find another way to be heard.. getting louder and louder each time.

Our unconscious mind is the storehouse for everything that’s ever happened to us, and as children (before we had our adult filters on), we soaked up everything our environments had to offer. Both the negatives and the positives.

These are the beliefs and patterns that are running 90% of our consciousness, and are the biggest driving forces behind what we manifest in our world. 

Sometimes ‘low vibes’ or negative energies, feelings, and patters, can come up from the unconscious seeking expression. If we ignore them and focus on a ‘good vibes only’ approach, then we may save ourselves from having to deal with them in the moment, but they will continue coming out in a multitude of ways until they are we’re ready to face them.

Years ago I used to get scared when I reached a new layer of my conditioning, but now I celebrate. Because the more layers I peel back, and more light I shine on these misunderstood parts of myself, the more wonderfully me I become. 

3. Low Vibes are OK

When we start to categorize ‘high vibes’ are good, and ‘low vibes’ are bad, we’re telling ourselves that we’re only acceptable when we’re happy, and that feeling sad, or lonely, or scared is somehow wrong. But guess what? We’re human!! 

We’re all spiritual beings, having a human experience, and it’s OK to feel down sometimes. We can’t all be riding unicorns and shooting rainbows from our wrists 24/7.. (I save this for weekends) 😉

The truth is, there are blessings in all vibes.

When we accept the lower vibration times, we take ourselves off the hook for not ‘being perfect’, we learn to love and have compassion for ourselves and others, and also how to honor and reclaim those parts of ourselves asking for attention.

The beauty of the spiritual path is that we get to accept and integrate our whole selves; quirks, zaniness, and shadow side included.

So for those of you reading this, that feel you always need to be good, or happy, or perfect, or beautiful, just to be accepted..

It’s OK to be you.. 
It’s OK to be where you’re at.. 
It’s OK to be in whatever vibe you find yourself to be in..

Alternate Nostril Breathing for Well-Being

Our physical, mental, and emotional health is all about harmony. We tend to look at things as either positive or negative, but no one state is ‘wrong’ or ‘right’.

True health arises from balance, and painting with the whole palette; allowing ourselves to rest and replenish, just as much as we focus and act.

The problems come when we find ourselves experiencing too much of one thing, without it’s counter balance to keep us centered.

When this happens there can be a tendency to try and look outside of ourselves for the answer. If only we could have a little bit more of this.. or a little less of that. But when we seek rescue from our outer world, we cut ourselves off from the true source of our power within us.

One of my favorite ways of getting in touch with this power is through breathing.

Each in and out breath is a commitment. It’s a very intentional act of self care; a connection to source that keeps the life-force flowing through us, rather than allowing it to stagnate.

When we settle deeply into our breath, miraculous things start to happen.

I’ve tried many breathing techniques over the years, but the one I keep going back to is alternate nostril breathing. Used for thousands of years to balance both hemispheres of the brain, this is a powerful and simple tool that helps us regain control of our inner world.

Ancient yogic texts tell us that our right nostril is connected to our energy levels, and our left nostril is connected to our emotions.

Breathing through the right nostril is associated with: nurturing energy, vigor, alertness, will power, concentration, and readiness for action.

Breathing through the left nostril is associated with: cleansing, calmness, empathy, sensitivity, and synthesis.

When we breathe through both nostrils alternately, we balance our entire system – becoming energized, soothed, and grounded. It’s a total nervous system reset, and you can practice this as many times as you need to throughout the day.

To try it for yourself, sit somewhere comfortable with your spine straight. Then create a “U” shape with your thumb and index finger.

As we do this practice you’ll be using your thumb to close off your right nostril and your index finger to close off your left nostril.

Begin by closing your left nostril and breathe in deep and slow through your right nostril. Then close your right nostril and exhale slowly through your left nostril.

Now breath in through your left nostril, close it, and breath out through your right nostril.

Again, breath in through your right nostril, and continue going back and fourth alternately between the two for 3 – 5 minutes.

To finish, breathe in deeply, hold the breath for a few seconds, then lower your hand, and exhale.

This technique is simple, but super effective, and I use it daily to maintain a steady state of inner harmony and well being.

If you could use some support creating greater balance in your life, I’d like to invite you to my Goddess Within Wellness Retreat in Boquete, Panama next month. We still have a few spots spots left, and I’ll be sharing all of my tools and techniques for creating your own unique self-care program.

3 Simple Strategies to Help You Eat Healthier

Ever wondered how some people just seem to make healthy eating look so seamless, easy, and enjoyable, while you feel like it’s a total uphill battle?

It’s not that some people are just born with magical, leafy-green-loving taste buds and you aren’t. It’s something much deeper than that.

Before I became pregnant with my second daughter, I was feeling pretty lousy. I was trying to manage weekly migraines and a busy work schedule. I was suffering from chronic, cystic acne, and battling bloat and other unsettling gastro-intestinal issues.

With the idea of a potential pregnancy top of mind, I knew I had to make a shift. I knew something had to change. And something inside of me just knew it had to be my food choices, first and foremost.

At first, I fell into the same cycle most women do. Restricting, counting, and keeping tabs. But something just didn’t sit right with me. Around the same time, I had began my spiritual journey and was working diligently on cultivating a heightened awareness around the quality of my thoughts.

And then it hit me, creating success in shifting what you eat isn’t about dieting. It’s about something much deeper.

It’s mindset.

The quality of your life in all facets – health, wealth, love, career – all boils down to the quality of your thoughts.

Once I realized this, and really started examining my thoughts, I was able to release many of those old chronic symptoms and get my body into a healthy (and pregnant) state!

Here are three tips to help you increase the quality of your thoughts to support you through a health & wellness shift! If you want to make a healthy shift in your eating habits and mindset try these three tips:

1. Think Swaps Instead of Strikes

  • Rather than just making a list of all the things you have to strike out of your diet, think about healthy swaps instead. Swap handfuls of M&M’s for a handful of berries. Trade processed deli meat for leftover grilled chicken. Switch chips and pretzels for raw nuts and seeds.
  • Take a look in your pantry and refrigerator and take note of the foods you currently have that aren’t supporting your health & wellness goals. Ask yourself if there is a fruit, veggie, nut, seed, legume, whole grain or lean protein that you’d like to swap it out for.

2. Eat the Rainbow

  • Plants contain compounds called phytonutrients which are known to be beneficial for human health. Phytonutrients give fruits and veggies their color. Different phytonutrients show up as different colors. Beta-carotene, which is needed for eye health, shows up as orange and is found in carrots. Resveratrol gives foods like grapes a dark purple hue and acts as an antioxidant and anti-inflammatory agent. You don’t need to eat a ton of these in one sitting to enjoy their benefits. Just a few bites here and there will add up. Try to make a list of fruits and veggies that fall under each of these colors:
    • Red
    • Orange
    • Yellow
    • Green
    • Dark purple / blue / black
    • White / tan

*Once you’ve made your list do some quick research. Find out which phytonutrient is present in each food and what it does. This will compel you even more to eat those foods, and it’s super interesting!

  • Try to make it a point to eat the whole rainbow each week (bonus points of you eat it each day). Each time you eat a handful of a particular color, check off the box. Think of having a few boxes under each color, rather than just a single box, and try to check off every box under every color each week.
  • By the way, this is a fantastic activity to bring your kids in on. They love thinking of different foods to include in the rainbow. It’s a great way for them to become more engaged in grocery shopping and meal planning. If our daughter has all the boxes checked off by Friday she gets to invite a friend to spend the night. This is also a great way to teach kiddos about the difference between real, whole food and foods that have to be dyed in order to have color. As I always say, skittles don’t count for any of your color, but a fruit salad sure does!

3. Focus on Desired Feelings

  • How do you want to feel??? Vibrant, energetic, strong, healthy, glowy, balanced?? Write down your buzz words that describe how you want to feel. Then create a mental image of what that looks like. Maybe it’s a picture of you bee-bopping around the grocery store in tennis shoes and a ponytail looking all radiant and happy. Whatever that image is, hold on to it. Let that image and your new buzzwords support your food choices.
  • Ask yourself, Will this food help me to feel (insert buzzwords here) and will it help me to one day be be-bopping around in my tennis shoes?
  • This is so much more fun than telling yourself you can’t eat something because you want to lose 20 pounds. And it’s not that it’s just more fun to think this way. Thinking in this way is what helps you to shift your mindset from diet to lifestyle.

So next time you find yourself in a conversation – internally or with someone else – around food, wellness, and lifestyle, think about all the things you can have and all the ways you’ll feel better mentally, emotionally, and physically. Change your mindset to change your lifestyle. Educate yourself. Take small steps. Hold yourself accountable. Stick to a vision. And go for it.

Cacao Elixir: Healthy, Indulgent, Delicious.

Cacao Elixir, mmmmm. Say it again. Cacao Elixir. Yes, oh yes. Even the name sounds indulgent and delicious. But did you know that cocoa also has tons of health benefits? Today I am serving up a recipe to battle the sweet tooth while packing a healthy punch of flavonoids, antioxidants, and mood boosting ingredients.

 You know those days when the sweet tooth is real? When your brain has one single repetitive focus, and that focus is on the almighty chocolate? You know those days, right? Sometimes it’s stress related, sometimes hormonal. But whatever the reason, chocolat always seems to  do the trick.

I’ve combined some of my favorite healthy ingredients to give you the perfect, indulgent answer to your chocolate craving that is totally supportive to your health and wellness goals.


This Cacao Elixir combines the health benefits of MCT oil with nutrient packed maple syrup. But as a bonus, it also acts as a perfect pick-me-up with coffee as the base (you can substitute with chamomile tea or decaf coffee if you’re wanting it for bed-time).

A couple of facts that make this drink a true elixir:

  • Cacao has been proven to be an amazing source of magnesium. Magnesium.  is associated with healthy blood pressure, lower risk of cardio vascular disease, a healthy nervous system, and lower risk of diabetes (Volpe, 2014)….score!!
  • The flavonoids found in cacao help your body process nitric oxide, which is why hot cocoa can improve blood flow, help lower your blood pressure and improve heart health.
  • Maple syrup is packed with antioxidants, vitamins and minerals, making it a much healthier choice than other sweeteners.  The medical journal Pharmaceutical Biology revealed that pure maple syrup contains up to 24 different antioxidants. According to my man, Dr Axe These antioxidants are beneficial for reducing free radical damage that can cause inflammation and contribute to the formation of various chronic diseases.
  • MCT oil adds a yummy coconut undertone to the elixir. “MCTs” are medium-chain triglycerides, a form of saturated fatty acid that have loads of healthy benefits ranging from weight management to improve cognitive functioning. A few other benefits include increased focus and energy levels. Increased metabolism and less mood swings can also be expected from normal consumption of MCT’s.

With all of the health advantages of this treat, it really is a true elixir. So next time you find yourself reaching for a candy bar or a treat loaded with processed sugar make this Cacao Elixir instead!


This drink is best enjoyed blended rather than stirred. I recently bought this handy dandy hand mixer and love it. It’s perfect for small batch drinks like this and your regular morning bullet coffee. Makes you feel super fancy pants.

To make this Cacao Elixir combine the following ingredients in your coffee mug then blend with a hand mixer (or in a blender)


1 10-oz cup of black coffee

1 to 1.5 heaping tsp raw, organic cacao powder

1 tsp organic maple syrup

1 tsp MCT oil


Blend, Sip, Indulge, and enjoy the good vibes.


For a real treat try this Elixir with this plantain recipe



Meg Sylvester is a Spiritual Life Coach who combines the science of functional medicine with metaphysical principles to help her clients release their blocks to well-being. She empowers her clients with tools, strategies and guidance so that they can connect to the health, vitality and well-being they desire. To learn more about how you can work with Meg click here.

How to Overcome Your Limiting Beliefs around Money, Health, and Love

If you’ve followed my work then you’ve heard me stress the importance of overcoming your limiting beliefs so that you can create the life you desire. If there is something you do not like about your present experience then it is your responsibility to change it. Not someone else’s, yours. Your thoughts carry weight. They carry the ability to create your physical reality. And they do. Believe it, or don’t believe it, it still holds true.


The first step in changing your reality is witnessing the thought patterns and beliefs that have been confining you in your present situation. Now, it’s most likely true that there are areas of your life that you do enjoy. What’s important is to understand that you can create belief systems around one area of your life, say career or money, that totally differ from another aspect of your life, say love and family.


So for now let’s say you do not currently like your financial situation. The first step in improving your financial situation is witnessing the beliefs you have around money and your feelings around making it, keeping it, spending it, etc.


To kick off this first step what you need to do is really begin to listen to yourself talk about money. Do you find yourself saying things like, I’m so poor, I’m always broke, I wish I had enough money for xyz, I never have enough money, I’m so stressed about money, I live paycheck to paycheck… Any of those sound familiar? Listen to yourself and really begin to notice the key phrases you have on repeat regarding your financial situation.


Take out your journal, turn on some inspiring tunes and write out your money story. What is your relationship with money (or health, or love, or whatever area it is that you’d like to improve). Think about how you’ve handled money in the past. Do you get it and then hoard it because you don’t think you will get more? Do you get it and spend it right away because you don’t think you are responsible enough to hold onto it? Do you get money in spurts and then go through dry spells? Deep down do you believe you are not worthy enough to earn large sums? Take some time to write this out so that you can become very familiar with the story and beliefs you’ve created.


For example, for a long time I believed that the only way to make large amounts of money was by doing something high-profile and difficult (ie big fancy corporate job), I did not believe that I could make money, and lots of it, by simply doing what I do best. I had this story so deeply ingrained that I thought in order to make money I had to have a professional degree, have a professional job and have a million certifications to prove my worth.


And that’s simply not true.


I re-programmed my belief patterns and created a new story. I witnessed my limiting story and chose to change it through assuming new beliefs and taking the proper subsequent steps to really align my energy with this new truth.  You know that Whack-a-mole game?  I treated my limiting beliefs like the little moles and my new, empowering story as the hammer.

I fought fear with love and eventually transformed my story.


I am now a successful, online Life Coach doing exactly what I love (something that comes easy to me, because it’s simply me being me).


I took the ideas from the limiting stories I had and then created new, empowered statements. I became the fierce protector of my financial situation. I turned the story around by changing my thoughts. I believed, with all of my heart, that my thoughts create my reality, so I used new thoughts to create a new reality. Make sense?


I hammered away at the old story. I wrote empowering statements like, Money flows to me easily, literally everywhere. I carried my journal with me everywhere and got to work when I felt the old fear story creeping in.


Step One in creating the life of your dreams is to witness your fear story / limiting belief and then begin reprogramming your subconscious with your conscious mind.  

You can absolutely change your story by changing your thoughts. But it takes commitment and the willingness to believe. Changing your thought patterns means you take the steps to understand your blocks and learn how to process and bust through them. Something I often do with my clients is have them write out their limiting story and then dispose of that story (by burning it, shredding it, flushing it down the toilet) to energetically symbolize the cycle of death and rebirth when it comes to the belief. Give this a try to kick everything off!!


There is another more vibrant way to live and it’s all on the other side of fear!

The Healthy Gal’s “Oreo”

Several months ago, I did a Facebook Live on how to bust the after dinner sweet tooth. One of my go-to’s is this “Oreo” that’s packed with sweetness without the refined sugar and yucky ingredients. Packing a healthy punch with minerals like magnesium, this quick fix is sure to satiate your sweet tooth.

All you need is a date fruit and a tablespoon of almond butter (preferably a kind with no added sugar or sweeteners – I love Justin’s Brand)

Simply slice open the date and add a scoop of almond butter in between to create the perfect, sweet-tooth stating snack ever.

Not only does this quick snack nix the sweet tooth, it also hooks you up with a healthy dose of vitamins, minerals, and protein (protein comes from the almond butter).

According to, “The benefits of dates include relief from constipation, intestinal disorders, heart problems, anemia, sexual dysfunctions, diarrhea, abdominal cancer, and many other conditions. Dates also help for a healthy weight gain. They are rich in several vitamins, minerals, and fiber. These delicious fruitscontain oil, calcium, sulfur, iron, potassium, phosphorous, manganese, copper and magnesium, which are all beneficial for health. Some health specialists have said that eating one date per day is necessary for a balanced and healthy diet.”

So next time you’re feeling the urge to grab a handful of sugary snacks, make yourself the healthy gal’s “oreo” and know you’re doing a body good!

Your Body is a Messenger – Are you listening to it?

Several  months ago I had a tarot card reading and was a stumped by something I was told. She said I’d be doing something with my hands. She wasn’t sure, it wasn’t quite clear but there was definitely some energy going on with my hands, and to watch for opportunities that allowed me to work with them.


I was confused, because I don’t really do any type of art with my hands. I don’t paint, draw, do pottery or build things. So I just kinda let it go.


Fast forward to today… I was on a hike, something I love, but haven’t been able to do in a while because of the weather. Being on a hike and surrounded by trees makes my heart happy. It’s like soul food for me. While I was hiking, I noticed the familiar feeling of my fingers dancing, tapping out imaginary beats. That always happens when I’m hiking (regardless if I have music playing or not). Whenever I hike my fingers start to move  as if they were dancing to some imaginary song playing in the wind. And when I’m really feeling it, I go into full on hand dancing (sometimes the head starts bobbing). It’s as if my hands got swept up in some imaginary current of musical waves.


There are only two other times when my hands start dancing like that.


The first is when I’m actually dancing. I know for sure I was given the gift of dance to know what it feels like to to be totally tapped in. When I dance my mind goes away. It’s like my body is completely taken over by the music. I don’t think. I don’t plan. I don’t care. I just dance. And I am so happy when I do. I know the Universe gave me this gift just so I could feel Her presence, so I could know the power of divine connection. Seriously, that’s how much I love to dance.  And I’m proud to say, I’m really freakin’ good! …ask my friends 😉


The second time I feel like this, just totally tapped and in the zone,  in is when I get into a deep flow of conversation with my clients (and friends). When we are so tuned into each other and on a really deep subject. My hands start to dance. That imaginary musical current sweeps them up. I feel so tuned in and in the flow, like I could talk for hours (and sometimes I do!). When my hands start to dance like that, it’s like visible feedback that I’ve found the flow.


While I was on my hike – hand dancing – I stopped and made the connection about the whole hand thing the card reader was saying. Holy crap. This is what my cards meant. This is what she was talking about when she said I’d be doing something with my hands. My hands are the messenger that I’m in the flow, that I’m tapped in, doing soul work. My work is my soul food.


Anyway, the reason I’m telling you this is to illustrate how beautifully our bodies work as messengers of the soul. Our bodies let us know when things aren’t right through headaches, stomach problems, fight or flight feelings, acne, fatigue, and whatever else. But they also let us know when things ARE right, through instantaneous smiles, tingles up our spines, chills, standing tall, and of course, hand dancing.

As a metaphysician, I am fascinated by exploring the physical manifestation of deep-seated emotions and long-standing harmful belief patterns. I am continuously and actively looking for the relationship between mind and matter, feelings and our physical form.

In her book, The Body is the Barometer of the Soul, Annette Noontil goes very deep into the relationship between emotions and the body. She describes in great detail how energy of thought and feeling is developed into physical manifestation of unwanted symptoms. The following are a few examples of the metaphysical connections between mind, body, and spirit that Noontil makes in her book:

  • Cold Sores = “I do not want to take in that news”
  • Dandruff = A clogging up of self-acceptance. Impatience with the way others do things. It is not the same as I want it done
  • Dry Hair – Not being aware that you can achieve. Your inadequacy keeps you doing nothing because you do not know yourself
  • Headaches (Back of Head) Pressurizing yourself through impatience that you have not done enough.
  • Headaches (Front of Head) – Holding on to old limitations and having difficulty with seeing the good in things.
  • Sinus – You are not satisfied with the way you are not learning
  • Bedwetting – not knowing how to get what you want
  • Hemorrhoids – you want to pass on your knowledge but you do not think it will be accepted.
  • Endometriosis – Your need is to grow spiritually so you have a new approach to your life. Understand yourself and remove old limiting concepts.


I encourage you to become the great interpreter of your bodily messages. Go deeper than just the physical. Start exploring how your emotions and deep-seated, fear based stories have manifested themselves as physical symptoms, especially your chronic, long-lasting symptoms.

On the flip side of that, I also encourage you to listen and observe how your body feels when you are doing what you love. Emotions live in our body. Recognize the bio feedback of happiness, excitement, joy, and gratitude. What do those emotions feel like? Do they feel like tingles, warmth, a smile? Where in your body do you feel it? Does joy live in your heart center, does it travel up your spine, does it feel like relief in your muscles?

Learning to recognize your body’s signals is a cornerstone of mind / body awareness.  “Change your thoughts to change your body.” – Annette Noontil



Meg Sylvester is a Spiritual Success and Wellness Coach. She inspires clients to create massive transformation in their lives by removing obstacles to well-being. Ready to live your healthiest, happiest life doing what you love? Contact Meg for a complimentary discovery call. Click Here

Carrot & Veggie Soup

This Carrot & Veggie Soup comes from a lovely ranch in La Fortuna, Costa Rica called Ranchot Margot.

Rancho Margot is a jewel of a place plopped into the middle of the Costa Rican jungle. I spent several days as a guest at a this completely self-sufficient farm and ate this carrot & veggie soup every single day for lunch (and sometimes dinner). This place was amazing. The food that was served was cooked in-house with all ingredients coming straight from the property. Breakfast, lunch, and dinner were beautiful displays of natural colors and textures that came straight from Mother Earth.

On my last night there, it dawned on me that I hadn’t asked for any recipes. I wanted to take home a recipe that was straightforward, simple, and nourishing (so, basically everything they cooked).

Seeing as though I was obsessed with the Carrot & Veggie soup, I asked for that recipe. They were so sweet, and so excited to share the goodness.

If you ever get a chance to go to Costa Rica, I can not recommend Rancho Margot (and their Carrot & Veggie soup!) enough. You are off the grid, surrounded by nature, no wifi in the bungalows, and in really amazing company.

This Carrot & veggie Soup is perfect for breakfast, lunch and dinner as it has a very mid flavor and is ultra nourishing with the vitamins and minerals from the carrots, potatoes, and garlic.  You can sip on this straight from a big, old coffee mug too – perfect for cold days when you just want something warm.


Rancho Margot’s Carrot & Veggie Soup:

1 lb carrots – peeled, roughly chopped

¼ lb onion – peeled, roughly chopped

3 cloves garlic – peeled

2 capfuls of olive oil

¼ lb potatoes – peeled, roughly chopped

1/3 sweet pepper – seeded and chopped.


For the Garnish (optional):

Roasted pumpkin seeds & chives


What to do:

Cover all ingredients with water.

Season with Salt, Pepper, and whatever other seasonings you desire!

Bring to a boil.

Turn down heat and simmer for about an hour

Once soft, pour all contents into a blender and blend. (you may have to do in batches).

*Do not fill blender to the top, as hot liquid expands and you may end up burning your hand.*

Pour into bowls and garnish with pumpkin seeds and chives.

Healthy and Healing Chicken Soup

Who doesn’t love a good healing and hearty pot of chicken soup when it’s cold out? Seeing as though we are in the midst of  snow-day season, cold & flu season, and sweater season, I thought I’d cook up a fresh pot of delicious chicken soup and share it with you guys. This recipe is super easy, gluten free, dairy free, and full of healing and nourishing veggies. Stay warm as you slurp up and enjoy this chicken soup!


4 quarts chicken stock

avocado oil

1 whole white onion – chopped

1 bunch green onion – chopped

2 TBS chopped and peeled garlic cloved

2 lbs boneless, skinless chicken thighs

4 carrots peeled and chopped

1 whole celery root – peeled and chopped

cajun seasoning

2 bay leaves


For Garnish (optional) 

Avocado Slices



What to do:

In a large pot, brown chicken in avocado oil and cajun seasoning (just enough to coat the chicken). Add in all veggies and sauté until onions are clear. Add in chicken stock and bay leaves. Bring to a boil, then turn down to a simmer. Simmer until carrots are soft – the longer you can let it cook the better! Should be done in about 45 minutes but try and go a little longer to get a richer flavor.

Garnish with fresh avocado slices and/or chopped parsley.


I hope you enjoy this super easy, super healthy healing chicken soup!

I Quit Drinking: Here’s How I Did It, Why I Wanted To, and How My Life has Changed Since

Let me just preface this with that fact that alcohol has always been a major part of my social life. From dining out and wine tastings to girls’ nights out and drinking wine while watching Netflix. with m y husband and the kiddos. So had someone told me a year ago that I would be writing an article about how I quit drinking, I would have called them crazy.

It was March 2017 and I had just gotten back from celebrating St Patrick’s Day in Chicago. Right before that was the big South by Southwest Festival in my hometown of Austin, Texas. Basically two straight weeks of parties, fun, and lots and lots of libations. From the outside, I wasn’t drinking any more than the average American female, it just so happened I had two big multiple-day events that lined up back to back. For two weeks I was  floating in between states of being buzzed, drunk, hungover, or getting my act together. All the while trying to be a good momma, wife, and employee. And for the most part, I was. It’s not like I was a raging alcoholic. I wasn’t a neglectful mother or partner, and I was doing just fine at work. The thought hadn’t ever crossed my mind that I might want to quit drinking.


(Little did I know how much better I could have been doing!)


However, I felt bad. Not just physically – the hangovers, the headaches, and the bloating that came from drinking – but mentally too. It’s like I hardly had a time to reset and get into a happy, high-vibe state of mind. If we weren’t out somewhere fun having drinks then we were at home having wine or a cocktail or two, or at a restaurant with our kiddos having margaritas…nothing crazy. But alcohol was always present. It was involved in nearly all of my plans. Nearly all of my social interactions. And when I took a good, honest look at my life, I knew it was a factor that was holding me back  from being my happiest,  healthiest self. Slowly but surely tiny thoughts of me quitting drinking started to bubble up.


After Chicago, I had made a decision that I just wanted to cut back on the amount of alcohol I was consuming. My liver was screaming at me to take a break, and I was tired and kinda needed a break from the whole drinking scene anyway. So I made a decision to make a concerted effort to simply cut back with no time limitations or expectations. Looking back, I think the fact that I eased into it and made no rigid expectations was one of the most pivotal points in the process. It was 100% my decision, and I was supported by my partner who was also reeling a little from our crazy weekend in Chicago.


So I started by telling myself that I was going to have drinks whenever I wanted, but that I was going to switch to water as soon as I felt the familiar feelings of a buzz coming on. For me that meant as soon as I heard my words slurring a bit, or felt a little “floaty” I would switch to soda water with lemon or lime.


Nothing changed in our social lives. I just simply slowed down a little and wasn’t getting crazy drunk. So not only was I less hungover, I was going to sleep a little earlier than usual because my nights were coming to a close a bit earlier due to cutting back.


After that, I decided to quit drinking on the weekdays. During this time, my mediation practice was growing stronger and I was able to rely on my practice for stress relief. I also implemented and strengthened my stress-response tools and strategies  like deep breathing, journaling and gently observing my thoughts. By doing this, I created a much healthier way to respond to seemingly stressful situations rather than by numbing with alcohol. (I’m sure you can imagine how positively this impacted by mental state too!)


Alcohol, however, wasn’t the only thing I was cutting back on. For quite some time (I’m talking years) I had significantly and slowly changed my diet. I cut out processed and refined foods, especially sugar and foods with lots of additives and preservatives. I was eating real food. Alcohol was the one glaring part of my diet that didn’t really fit. So as I made more of an effort to really cut back on alcohol, I noticed two things that happened when I did decide to have a drink.


The first was that the negative physical effects were intensified. Because everything else in my diet was pretty clean, my body got really good at telling me that alcohol was a toxin. The hangover effects actually worsened as I cut back. When I had the occasional drink, It’s like my body was like “AHHHHHH, WTF is this?! You are poisoning me!!! I’m going to give you this massive headache just to mess back with you!”. And that wasn’t fun. It sucked actually. Secondly, I started asking myself things like is it this drink really worth the awful physical side effects. And the answer was almost always no.


On a subconscious level my priorities slowly started to shift. Again, I wasn’t being forceful with myself. I simply was becoming more and more mindful of the negative impact alcohol had on me, both mentally and physically.


By this time a few months had passed, and rather than planning on meeting friends for a drink or happy hour, I was suggesting “dates” like going for walks, yoga classes, lunch, or just meeting for tea at my house. I found that friends who really just wanted to hang out with me at a bar kind of fell off, which I was OK with. I was doing more things out in nature and having more time to myself. In the evenings, rather than having a glass of wine while watching NetFlix, I did a mediation, journaled, or did something creative. As a result, I was able to really bring focus to my goals and saw a direct positive impact on my professional life. This quitting drinking thing was really starting to shake out.


Around this time my spiritual development was really flourishing. When I thought about alcohol, I realized how much it cut me off from my authentic, truest self and from Source Energy (the Universe, God, Love…whatever you like to call “It”). Reflecting, I realized how sensitive, easily offended, and egocentric I became when I drank. And that’s not me. That’s my ego. I honestly no have no desire to willingly put myself in a situation where I am numb and disconnected from my true self and handing my experience over to my ego. It’s just not how I want to experience life anymore.


But here’s the thing…I never once said no to an outing, event, party or dinner that I felt drawn to for fear of it being all weird because I wasn’t drinking. Did I consider saying no…of course! I was going through a major transition. But ultimately, I kept an open mind and decided that I wasn’t going to hole-up and never doing anything socially where alcohol was present. That’s just not realistic. So  now when I go out, I just drink soda water with a lemon or lime (in a fancy glass, thanks), and I don’t make a big deal out of the fact that I’m not drinking alcohol or that I quit drinking. I don’t even mention it, honestly.


I’m now creating more enriching experiences for myself, because I’m thinking outside of the box. I’m able to process seemingly stressful situations more easily, quickly and gracefully because my mediation practice has been strengthened. I feel better. I sleep  better. I’ve lost weight. My relationships are better because the stupid catty disagreements that come out of drinking no longer occur. I’m never hungover on a saturday morning which means more quality time with my kiddos. And I just get way  more done! Plus the late-night alcohol-induced pizza binges are no longer a thing, so that’s always a plus!


Do I think everyone should completely quit drinking alcohol? No. But I do think everyone who want to improve even one single facet of their life should really consider how much they are drinking and the areas of their life that it impacts. And if you think it’s controlling more than one facet of your life, then try cutting back. Don’t make it some big deal where you feel sorry for yourself. Make it a decision that’s for you and your well-being. Just test the waters and see what it would be like to simply cut back a bit. What do you have to lose? Who knows what can happen?! Maybe your whole life will change…you never know until you try.


  • If you or someone you know is or may be dealing with a drug or alcohol addiction, please seek professional help. This advice is not intended to help those who may be battling drug and alcohol addiction but rather for those who are considering a change for health and well-being purposes. Meg Sylvester is not a doctor and is not offering medical advice. 

Meg Sylvester is a Spiritual Success & Wellness Coach who specializes in guiding clients to living a life that lights them up, and showing them how to feel great in the process. If you are interested in working with Meg, click here to send her a note:

Remember….nothing changes until you change something.



If you’re ready to live a life that lights you up, read this

Not too long ago, I shared this image on social media, and the response was crazy. I received messages from all sorts of women asking me how I did it. How I lost the weight. And how I totally transformed my life. And the truth is…I’m not magic. I just committed to a process.


live a life that lights you up


The biggest difference between these two girls isn’t the 40 pounds that was shed.   

It isn’t the cleared up skin or the absence of daily migraines. It isn’t the fact that one couldn’t fall asleep to save her life and the other one sleeps like a baby.   

It’s not even that one no longer has to take prescription meds for depression.   

Yeah, those are definitely amazing perks of my transformational journey…but the biggest difference is that the girl on the right, the one who’s comfortable in a crop top…that girl is no longer at war with herself.   

I always thought that once I finally got the right job, or finally lost the weight THEN I’d be happy. I thought once I had energy again THEN I’d be happy. I also thought that once I got my crazy quirks straightened out – like bouncing from one idea to the next – that I’d finally be happy.  

But then the shifts started happening and bit by bit, I began to realize that I was so much more than a physical shell of muscles and bones. I began to realize that the reason I was bouncing around so much was that I was trying to fit into a box of what I thought everyone else wanted me to be in.  

I realized that prioritizing my growth and development as a human was not a luxury, it was essential.  

The big difference between these two girls is that one of them thought self-care was silly and that intuition was mumbo-jumbo, the other one now knows that those are the keys to a miraculous life.

One of these girls woke up and was bold enough to explore her truest, highest self. One of these girls said yes to a journey of awakening and happiness. One of these girls is completely comfortable in her own skin because she knows she is so much more than that.  

I’m sharing this because I want this for whoever is ready. I completely transformed my life. And I thank myself every single day for answering the urge. (and ps – I did this while in school, as a mom of two, and working a full-time job).


I’ve created an entire program to take you through your own transformation


So here’s the deal, my love…

I’ve created a 4 month Coaching Program to help you pinpoint what’s holding you back (there’s these nasty little things called limiting beliefs, fear based patterns, and lower vibrational states…I’ll help you uncover them!). We’ll replace those old patterns with new ones specifically tailored for you. We’ll work out any kinks and figure out how to navigate through challenges.

My approach is based on my unique four step process:

  1. RELEASE: Living a miraculous, happy life starts by drawing awareness to and learning how to release negative, unhealthy belief systems and habits.  
  2. REPLENISH: A commitment to replenishing those facets with beliefs, habits and patterns that light you up and bring happiness to your life.  
  3. REVIVE Through committed and sustained effort, you will begin to revive those areas of your life that once felt dull and like they were holding you back – your health, your well-being, your outlook on life…  
  4. (my fave): THRIVE. Once you have finally transformed your fear based patterns into those of love you will begin to thrive. And I’m not talking just physically. I’m talking physical, mental, emotional, and spiritual. Because you are a whole package.


Look what Amanda M said:

“Signing up for Meg’s coaching package was one of the easiest decisions my super anxious, over-questioning (is that even a word?) brain has made. My inner self had been secretly waiting for her to start coaching for quite some time. You see, I had been following Meg’s own journey and I loved watching her transformation. She’s was always beautiful and fun, but seeing her soul truly light up and come through her posts on social media, sent a longing to my heart. Meg took me as I was and worked with me from there. She didn’t just ask me generic questions, she listened and spoke to me and my heart. Knowing I enjoy facts and learning, she also would incorporate that into my lessons, as well as forwarding me information to read. She helped me focus on my total self – mind, body, and spirit. Also, she knows how important my faith is to me and was very respectful of that, which I appreciate so very much. I loved that she was both available and intentional – even when I was extra needy! She also didn’t just tell me what I wanted to hear or what would make me temporarily happy, she lovingly pushed me to understand my feelings and call them out to understand and deal with them. For the first time in my life, I’m able to journal how I’m feeling.  

For years, I’ve been so focused on my weight and body image issues. She has helped me with nutrition and getting me on the right track to feeding my body what it needs. Now, I’m on a path I feel confident about. The most surprising thing I’ve found working with Meg, is that after taking her advice and focusing on being still, just breathing and relaxing, taking walks for the sheer joy of taking in nature (instead of for exercise), I was able to lose some weight. My body has been holding onto so much stress for so long, that letting it go really started allowing my body to lose weight!  

There’s nothing I can type that can convey all of my feelings. If you are like me and have tried to feel better by dieting, exercise, counselors, etc that may have helped a little, but never really worked, then I implore you to try Meg. Having one person connect everything together is life-changing, and I believe Meg is that person!”
– Amanda M.

…And Julie K.

“Thank you so much for everything! I’m so much more energetic, even with the cold that I have. It’s so crazy to think about how my life has changed in just 5 weeks. I’m so excited to see what the next several months have to offer for me as well. I’m down 17 — SEVENTEEN — pounds!!!! since we started!!  Everyone needs a little Meg Sylvester in their life! You have been so amazing to work with! Goodness — I’d probably be taking my wedding gown out rather than in if it weren’t for you.” – Julie K


If you are ready to:


  • Bust through old unhealthy habits that no longer serve you  
  • Drop the juggling act and gain control of your life  
  • Lose weight and feel energized  
  • Discover how to tackle symptoms like fatigue, brain fog, migraines, acne, and bloating  
  • Learn how to properly respond to stress and anxiety  
  • Gracefully incorporate lasting healthy habits into your household

If you know there’s more to life than this. If you are ready to do the damn thing. If you are ready to stop skimming through life and start living, then make this the day you decide to take action.


I have a special type of client that I love working with. Those who are kind and compassionate. Those who are open to new ideas. Those who are ready to welcome love into all facets of their life – especially for themselves.


Here’s what you can expect:

  • 16 private coaching sessions by phone
  • 2 Intuitive Card Reading + Guidance Session
  • Email and text support between sessions
  • Accountability, Support, and Compassion from me, the person who is ready to walk you through to the other side.
  • 2 “Oh Shit” Calls for those melt-down moments
  • Access to all of my Functional Medicine Food Plans, Mind-Body Medicine techniques, plus more
  • Plus a free welcome gift that I know you’ll love




If you want to learn more, simply message me here


Can’t wait to talk with you!





How to Gain Clarity, Motivation and Focus so You Can Finally Accomplish Your Goals

When it comes to accomplishing a goal, I have found that there are two major types of  blocks that stop us. The first being a lack of clarity around what you really want. And the second being the motivation and tenacity to keep at it.


Have you ever said something along the lines of “I just want to follow my passion, start my own business or use my gifts to make a living” without really knowing what your passion or business idea is?


Or maybe you find yourself just kind of floating through your day with no real definite intention. You just kind of allow yourself to be pulled in whatever direction is tugging at you, never really feeling like the day is yours.  You laugh when you’re supposed to laugh, but you also allow outside factors, people and situations to totally screw with you and stress you out. You appreciate what you have. But sometimes you feel like you are just watching life happen around you rather than directly, actively participating in it.


Or maybe you’ve tried to get healthier. Maybe lose a couple of pounds. Maybe eat more veggies. But inevitably you lose focus during the day and grab the  soda or sugary snack and tell yourself that you’ll try again tomorrow.


I know how that feels, because I was there for so many years. Just falling back into one cycle after another, never really feeling like I was in control. It’s so hard to make a true shift in your life when you have nothing grounding you to your goals. Imagine trying to pass a test if you never had a book to read, a teacher to share information with you, or time to yourself to study. It would be pretty hard right?


Your dreams need a foundation to grow from. Clarity, focus and motivation are all mindset attributes that require nourishment. Accomplishing a goal and gaining clarity become so much easier when specific strategies and techniques are implemented.


That’s where my 21 Day Keep up to Transform Challenge comes in.


I designed this challenge to promote clarity, focus, and motivation to give you a beautiful foundation for your hopes, dreams and goals.  Through committed practice, you will start to notice a mindset shift. Peace of mind, clarity, and a strengthened connection to the Universe are all benefits you can expect.


The challenge uses a specific Kundalini Yoga practice called Keep-Up’s and lasts approximately 7 minutes a day. You will receive weekly journal prompts to help you clearly define your priorities and goals. Along with the journal prompts, weekly group coaching calls will be held to support your practice. In addition you will receive a daily motivational email and be invited to join a private facebook group for a beautiful extra layer of support. Imagine a community of like minded people who are all ready to cheer you on? Sounds awesome right? (it is!!)


By combining each of the facets of the challenge and committing to the daily practice beautiful breakthroughs will happen.


If you are ready to:

  • Gain more clarity and focus
  • Bust through blocks that are holding you back from going after what you truly desire
  • Release old patterns that no longer serve you
  • Become totally motivated
  • Feel supported
  • Accomplish your goals


You can join the challenge now by clicking  here! The next challenge starts on February 3rd, 2018! 


To learn more about the challenge click here


5 small steps you can take now to create big change in 2018

It’s a new year. That small voice in your head has been nudging you to make a change. You realize you have the potential to feel better. The possibility of more energy excites you. And having a bit more clarity on why you act and feel the way you do would be nice too. Only problem is you aren’t exactly sure where to start. With all the information out there it can get a little overwhelming, and a complete lifestyle overhaul seems a little daunting.


This past weekend, I was talking with new friends I met while spending some time in the mountains. After explaining to them that I was a Spiritual Success & Wellness Coach and what that entailed, I was asked a really great question. One of the guys in the group let me know he had tried cutting out sugar cold turkey last January and that it had ended in disaster, but he really wanted to feel better. He asked me to tell him my top 5 small changes to get started on creating healthy change. He wasn’t looking for anything drastic, just 5 subtle shifts he could implement right away. Read on to get my 5 small steps for creating big change for a physical and mental up-level in your life.



  1. Start a mediation practice.


Anytime anyone asks me what they can start doing today to create a healthy shift in their life, my first answer is always mediation. Mediation is proven to reduce stress, anxiety and blood pressure.  Beyond that though, it is a powerful tool that helps you to connect to your creative source. It’s the place where you receive inspiration, answers, solace and peace. Mediation is my most cherished time because I am able to connect with myself and sort through what really matters. It’s where I align and gather inner strength.


Your mediation  doesn’t have to be a big, intimidating production. You can simply wake up 10 minutes earlier than normal and sit on the couch while you pay attention to your breath. Seriously, it’s that simple.


My 3 favorite types of meditation for beginners are:


  1. Breathwork: Get quiet, close your eyes if that’s comfortable, and begin taking deep breaths. Simply pay attention to your breath. If thoughts come up, that’s fine. Acknowledge them, and let them pass. Set a timer so you aren’t worrying about how long you’ve been at it the whole time., The less distractions the better.
  2. Guided Meditation:  There are lots of great apps and podcasts out there with really lovely guided meditations. A guided meditation is typically pre-recorded and set to peaceful background music. The voice on the other end is leading you with prompts and thoughts to shape your experience. This is great for those who have monkey mind and racing thoughts. They are also great if you want to focus on a specific topic…simply scroll through and find one with a title that appeals to you and have at it.
  3. Mantra Meditation: Close your eyes and breathe deeply. With your eyes closed repeat a simple mantra for whatever amount of time you want. 3 minutes is a great amount of time to start with. Use the mantra to pull your thoughts back in. Use whatever word resonates with you, some options could be “One, Ohm, Love, Peace, I Am, Thank you”.


Remember it’s called a practice for a reason. Keep at it with the intention of growing and developing your practice. Be gentle with yourself. Start small and build up time the more comfortable you get.


  1. Implement a stress response tool or two.

Start to become aware of how you respond to a stressful situation, person, conversation, etc.  I always remind my clients to use the phrase, “The world is happening around me, not to me.” Have you ever said something like, “Ugh, the roads were nuts today. Everyone was driving like a jerk trying to hit me!”. The world isn’t out to get you, but if you take every situation as a personal attack, then it will start to feel like that.  Start to think about what you do when a stressful situation arises. Do you get all worked up, stressed out and overwhelmed? What’s your initial reaction? Do you get pissed off, call a friend to mull over the situation, gossip, look for someone to blame, retreat inwardly? Before you reach for one of those negative responses, try implementing a tool to help you manage (and maybe even diffuse) the situation. Start finding tools to put into your stress management tool-box. A few of my favorites:

  1. 5 Cycles of Belly Breathing. Belly breathing, otherwise known as diaphragmatic breathing, is when you fill your belly with air on the inhale, then push all of the air out on the exhale. It’s easiest when you start on an exhale, pushing all of your breath out making space for the new air to come in. Inhale slowly, let your belly expand as if you swallowed a beach ball then push the air out, When you do this you are triggering your vegus nerve which activates a physical response helping you to relax. Try this one out next time a seemingly difficult situation arises before you react.
  2. Become the observer of your thoughts. Before you react in a negative way, take a few moments to ask yourself why you feel upset and if there’s a way you can reframe the situation. Put a name to your feelings (I feel sad, angry, confused, neglected), then ask yourself why you feel that way. I’m not asking you to solve the whole problem, but by simply putting a name to your emotion and observing it, you are taking power away from the situation and giving power to your inner guidance system to drive your response.
  3. Ask yourself: “Would I rather be right or happy?”. This is such a powerful question that can quickly derail your anger or negative emotions. Ask yourself the question, take a few breaths and align with what you would rather. If happiness and peace is your answer simply let go of your negative emotion and allow the situation to unfold around you.  


  1. Start to notice how much sugar your are consuming

Cutting out sugar cold-turkey can be really tough. It’s more addictive than cocaine and also has nasty withdrawal symptoms. The first step to significantly reducing your intake is by simply noticing how much you are consuming. Start looking at the labels and ingredients of the foods you are eating, when you go to eat them. Just start to take note of how many grams of sugar you are having. This also includes artificial sweeteners (which will show up as zero grams so look at the ingredient list). For a week or two just notice and be aware and start thinking about real foods you like that you could reach for instead, like fruit or nuts and seeds, or flavored sparkling water instead of sodas. I’m not asking you to make the swaps right away, just let the thoughts of potential swaps start to rise to the surface.


    4.Notice how much you are sitting vs. moving your body.

Our bodies are made to move. Over the next week or two simply take note of how much you are sitting down versus the amount you are moving. Keep note of it so you can look back over the day and get a grasp on it. Just jot down the time when you sat down and when you got up. It can be as simple as that. Start to think about ways you like to move your body (walking, cycling, dancing, hula-hooping, swimming, yoga, doing the hokey pokey…it doesn’t matter! Whatever you enjoy). Take those things you like and start to think about how and when you could infuse more of those actions into your day.


  1. Start a gratitude practice.

The power of being thankful for what you have is strong. The power for being thankful for that which you desire (and acting like it’s already coming your way) is even more powerful! Gratitude cultivates happiness, appreciation and joy. The great paradox here is that the more you give thanks, the more those things start to come into your life. It’s the Law of Attraction. The effects of appreciation and gratitude can literally be felt physically and have the power to impact your heart waves.. Your heart waves literally change when you are in a state of gratitude. And those heartwaves can be felt as far as 3 feet away! So when you are in a space of gratitude your presence is felt and infuses your space with a calming effect. 2 ways to start a gratitude practice:

  1. Before you even get out of bed name three things you are grateful for. This could be as simple as your pillow and the fact that you had heat to keep you warm that night.
  2. Keep a gratitude journal. Pick a time of day and write 3, 5, 10 (or whatever number strikes your fancy) things that you are thankful for. Do it every day.
  3. Keep a large mason jar in your house. At the end of the day write something you are thankful for on a small piece of paper and throw it in the jar. Having the jar out is a visual reminder that you have something to be thankful for. It’s also a great practice kids can participate in too!


So there you have it. 5 simple activities you can implement right away to get started on your wellness journey. Mediate, Healthy responses to stress, notice sugar, notice movement, and be thankful. Easy enough right?! Have you tried any of those out? If so, I’d love to hear from you! What’s one shift that helped you kick of you journey into wellness?


Meg Sylvester is a Spiritual Success and Wellness Coach whose mission is to guide client’s to a life that lights them up. Combining principles in positive psychology, nutrition, and functional medicine with spiritual principles and mind-body techniques like mediation, Meg makes a lifestyle shift into health and wellness a beautiful, inspiring journey that creates lasting change. To learn more on how you can work with Meg, click here

Sweet Potato Cakes

These Sweet Potato Cakes were literally the easiest recipe I have cooked up in a while. I like cooking sweet potatoes for two reasons:

  • If you’re feeling up in the air or swirly whirly, eating a root vegetable is great way to bring in a sense of grounding
  • Um, and reason number two… if you’re feeling a hungry a root vegetable is a great way to bring in a sense of feeling not hungry. (I’m hilarious, I know)

So if you’re in a mood for something warm and comforting with a hint of sweetness, try this sweet potato cake recipe out. Or if you’re like me and you get a copious amount of sweet potatoes in your farm delivery box, this’ll be a great go-to for you. And bonus…my kids loved them because I kept using the word CAKE. tricky tricky.  



Here’s what you need:  (for a family of four)

  • 1 very large sweet potato
  • Coconut oil
  • Salt, Pepper, Garlic Powder
  • Ghee or Grass-Fed Butter
  • Parchment Paper

Here’s what you do:

  • Preheat oven to 400, then line baking sheet with parchment paper.
  • Rub dry potatoes with paper towel to remove dirt.
  • Slice unpeeled Potatoes in large circular sections (as pictured above)
  • Heat coconut oil in heavy skillet on medium heat.
  • Once oil liquifies, place unseasoned potato slices in hot pan.
  • As they are cooking season with seasonings.
  • Sear on each side for 3 minutes. It’s ok if you see dark spots pop up on potatoes from the sear. They aren’t burnt (their just getting yummy for you)
  • Use tongs to transfer sweet potatoes to the pan then place in oven
  • Cook sweet potatoes for 12-15 minutes.
  •         Remove from oven then put a teensy bit of ghee or grass-fed butter on top.
  • Once butter is melted serve right away!


The leftovers also work really well for breakfast with a boiled or over-easy egg!


Hope you enjoy this super simple yet super healthy recipe for Sweet Potato Cakes.


For other easy and healthy veggie recipes; check these out:

Healthy Collard Greens

Cauliflower Whipped “Potatoes”

Heart Warming Plantains





Pan Seared Red Snapper, Plantains, and Bok Choy

Red snapper, plantains and bok choy. OK, OK, I hear what you’re saying….this might sound like a weird combo, but I am telling you…it’s soooooo good! Just give it a try and let me know what you think. This is a nutrient packed plate of food. You’re getting proteins, healthy fats, micronutrients, and fiber. Plus tons of flavor. I hope you enjoy!!

This recipe is for one (pretty hungry) person. So just increase the amount of each ingredient as needed



1 whole plantain – peeled and cut into spears

Coconut oil

2 baby bok choy – separated into leaves

Coco Aminos

Black Pepper & Salt

Olive Oil

Celery Root – use a vegetable peeler to create shavings, about 1/2 cup worth (use veggie peeler to remove hard outer layer first).

1 6-8 oz Red Snapper fillet

Smoked sea salt, black pepper, garlic powder

Squeeze of lemon

1 tsp minced garlic


How to:

fry plantain in coconut oil on medium/low until golden brown

cook bok choy in pot with 2 oz water, coco aminos, black pepper, until soft

heat olive oil in pan, once hot, throw in shaved celery root. Season with garlic powder, black pepper, dash of salt and cook until they look like chips, remove

season snapper in smoked sea salt, black pepper, garlic powder

Using the same pan you used for the celery root, heat olive oil on medium/low, once oil has heated up a bit add snapper flesh side down (make sure not to get pan too hot or fish will stick). add lemon and garlic. Continue cooking for 3-4 minutes. flip, cook for another 4 minutes or so paying attention to the color of the fish.

When ready to take off, turn up the heat just a bit with scales down so the scales stick to the pan, making it easier to peel the flesh away from the scaled.

Put snapper on top of bok choy in the plate, top snapper with celery root chips, put plantains on the side. According to my husband, this dish is “f’n good!” 😉


Curious to learn how to incorporate healthy meals into your home! I am here to help – send me a message by clicking here and let me know how I can help you!



How to Become a Morning Person

WHY on earth would I WANT to become a morning person?! ….would have been my response to this a few years ago. I love sleep. Back then, when I had it my way, I would sleep until the very last minute and then rush my way through the mornings. This wasn’t helping anything though. My days felt crammed, scattered, and a little out of control.

Becoming a morning person has been one of the most miracle bearing shifts I’ve created in my life. My morning time is where I give myself the silence I need to charge my batteries and open up my mind for the day to come. It’s the time I enjoy most now. Since becoming a morning person, I have more energy and clarity throughout the day and am generally in a better mood. I notice a big difference in my productivity and energy levels on the days where I shrug off my morning time. Read on to find out how I became a morning person.

  1. Baby Steps – it’s a difficult transition to all of the sudden start waking up an entire hour earlier than you have been. Make it easy in yourself…start small. For the first two weeks, set your alarm for only 10 minutes earlier than normal. You can build your way up, adding an extra 5 minutes each week.
  2. Get enough sleep – make sure you know what time you  need to go to sleep to ensure you get the proper amount of sleep (7 to 8 hours is best!) Shut down electronics 1-2 hours before putting your head on the pillow to ensure better sleep quality.
  3. Avoid screens in the morning – I encourage my clients to either get an alarm clock (this is my fave!) and plug their phones in an entirely different room, OR if using your phone as an alarm plug it in in the opposite corner of the room so that their first action upon rising isn’t looking at a screen. Avoid looking at a screen until after you have completed step 4 (below)
  4. Select a quiet morning activity – the key here is quiet and contemplative. Some great options are lighting a candle and taking deep breaths while gazing into the flame. Practicing a light yoga flow like Sun Salutation. Reading an uplifting, self-development book, doing a guided meditation, writing in a gratitude journal, or simply sitting in silence and listening to your breath. Just pick one and commit to it for the next week. If it doesn’t feel right after the first week, select a new one. But just be willing to give this new routine some time to sink in and feel good.
  5. Set a timer – Since you are only waking up 10 minutes early, start out by engaging in your selected activity for 5-7 minutes (assuming it took you a few minutes to get out of bed). By setting a timer, you won’t be bothered by the need to keep checking a clock. You can just relax and know that your timer will let you know when it’s time to close out your activity. (You may have to look at a screen for just a moment here)
  6. Once your “me” time is complete give a moment of thanks. Thank yourself and your body for the ritual and the time. Smile, breathe, and begin your day on a tranquil note.

Once you have this routine in place and it feels natural to you, you can begin to think about building on as you add more time. Maybe adding a bit of stretching or journaling to your current practice. Or maybe you’d like to meditate longer. Whatever you do, be gentle on yourself and don’t cram too much into this. Let it be easy and just for you.


Confused on how to start? Need a game plan and some accountability to get you moving confidently down the path you most want to be on. I am here to help. There are lots of ways we can work together. Let’s chat to discover how we can best work together to get you feeling your absolute best – mind, body, and soul. Click here to send me a message – let me know what’s on your mind.

Thanksgiving Leftover Wrap

This Thanksgiving Leftover Wrap is the perfect way to eat all of that leftover turkey without having to break out the elastic waistbands (2 days in a row). When I was a kid our typical thanksgiving left over was a white bread sandwich with mayo and big chunks of turkey. This is my grown-up, health coach version of that. This time of year is a time meant to be spent with family and friends, so I wanted to do something that didn’t require a bunch of time in the kitchen. As with all of my recipes, this dish is minimal effort, minimal ingredients, tasty, but still friendly to your insides.

Hope you enjoy this thanksgiving leftover wrap!


Here’s what you need: (No need for exact measurements, it’s just a wrap…eyeball it!)

Left over turkey – use two forks to shred

Collard Green Leaves – raw and rinsed (if you don’t have collard greens, romaine lettuce will do!)

Avocado Oil Mayo (I like Chosen Foods brand) OR sliced Avocado

Purple Onion – very thinly sliced, lengthwise

Tomato (optional) – thinly sliced


Here’s what you do:

Chop bottom stem off of one collard green leaf.

Spread Mayo on collard green – one thin layer will do. OR if you are using avocado slices, place two slices then squish and spread (it’s OK if it’s still chunky)

Place shredded turkey on top

Add in thinly sliced onions  and tomatoes

Roll the leaf then slice on a diagonal creating two pieces.



  • Ready to take create a life you love, a body you feel great in, and a mind that motivates? Get a head start on making 2018 your happiest year yet. I offer private, 1:1 coaching to get you where YOU want to be. Curious to learn more, Message Me (click here). Give me the scoop on what’s been holding you back.


My 60 Second Stress Buster

In need of a 60 Second Stress Buster during the holiday season? Look  no further.

No matter how dedicated to being a Zen master you are, stressful situations will always arise. The kids will may get a little crazy, something in the oven may burn, the dog may get out…you know the drill. BUT, living a stress-free life isn’t about trying to create a life where stressful incidents don’t exist (that’s completely impossible!), it’s about how we respond to these situations. It is our response to these events which marks them as stressful…or not.

It is your responsibility to chose your response and use tools to gracefully guide you through the situation. Basically it’s up to you to build your stress busting tool box. Today, I am giving you one of my favorite tools to add to your stress-response toolbox (so next time Aunt Sally brings up the political situation at the dinner table, you know what to do.)

SO next time you find yourself in a stressful situation remember; HOW you choose to respond can either create or negate stress.

My 60 second stress buster:

Begin by exhaling all of the air out of your body by contracting your abs and pushing them to the back of your abdomen. You are emptying out your vessel.

On your inhale, you are going to expand your belly allowing it to fill up with air.

On your next exhale, you are going to once again contract and make your belly tighter.

Inhale for 5, exhale for 7. Do this for a full minute.

What you are doing is called belly breathing. Belly Breathing triggers your vagus nerve which tells your body to relax (the opposite of that fight or flight state that creates stress in our body).

Have you ever watched a baby breathe. Their sweet little bellies get bigger on the inhale and contract on the exhale. We are born knowing how to belly breathe, but somewhere along the way we lose that and breathe from our chest leading to shallow breathing. By taking longer, slower, deeper breaths we physiologically create  a more relaxed response in our body.

By simply paying attention to your breathe and breathing purposefully we can negate that stressful feelings that usually arise in chaotic or unfavorable situations. Pretty amazing we were born with this ability, right?!

For more mediations and centering exercises to help you through the holiday season try these:

Cultivating Self Compassion

Processing Negative Emotions

Stop Restless Thoughts

Healthy Collard Greens

Healthy collard greens are an easy addition to any meal -especially Thanksgiving with all the stuffing and root veggies. There’s typically not a ton of green options included in the Thanksgiving spread, so these healthy collard greens are perfect for those who want a healthy option to reach for.

I  made these the other night with my cauliflower mashed potatoes and a rotisserie chicken. It was a perfect, wholesome and nurturing meal. Plus the collard greens are super easy to make, so that’s a win in my book!

The bone broth adds a nice rich flavor that I prefer over ham hocks and turkey legs used in traditional recipes.

Ingredients for Healthy Collard Greens:

Two Bunches of Collard Greens (for 4 people)

1 TBS olive oil

2 TBS minced Garlic

1 red onion – sliced thinly and lengthwise

1 1/2 cup of Bone Broth (chicken or turkey)

2 tsp chipotle powder (optional for smoky flavor)

Salt & Pepper

Apple Cider Vinegar



Prepare Collard Green by removing the stems. I stack them up on top each other then slice the whole lot on each side of the stem, giving me two separate stacks. Then slice the greens in  1 inch horizontal ribbons.

Heat heavy dutch oven pot large enough to accommodate all greens (I love this pot!)  on medium heat and add olive oil. Once oil begins to glisten add in garlic and sauté for 30 seconds. Add in onion and sautéed for about 3 minutes until onions become very soft.

Add in greens, stock, chipotle powder (for smoky flavor), and salt & pepper.

Turn heat to low/medium and cover.

Right before serving add 2 capfuls of apple cider vinegar to the greens.

I hope you enjoy these healthy collard greens! Have a happy and joyful holiday season!


Cauliflower “Whipped Potatoes”

Cauliflower Mashed potatoes are something I’m asked about all the time when it comes to recipes that are easier on the waist line. As a side note; potatoes themselves are not “bad”. The are a great form of a slow release carb full of nutrients. However, there are times when we don’t want all those carbs and can opt for something with a lower glycemic load that still tastes good – Cauliflower Mashed Potatoes are perfect for that!

I love using cauliflower to replace foods like rice and potatoes when I still want the texture and similar flavor profile. I made these whipped cauliflower potatoes the other night and paired them with pulled rotisserie chicken and my healthy collard greens recipe. Wholesome, soul-warming dinner without the “soul food” calorie count. I call them whipped rather than mashed because I put these in the food processor to get them really smooth. However, if it’s the mashed potato style you’re after, you can make cauliflower mashed potatoes by following the same recipe below, but rather than transfer into a processor, transfer back into the empty hot pot you boiled them in and mash with a potato masher or fork 🙂

Try these Cauliflower whipped potatoes or cauliflower mashed potatoes for Thanksgiving or next time you have a meal with lots of carb heavy foods. It’s also super easy with minimal ingredients, so you can enjoy yourself with friends and family rather than spending all of your time in the kitchen!


2 bags riced cauliflower (or you can rice 1.5 heads)

1/5 TBS minced garlic

2 TBS grass-fed butter or ghee

Thinly sliced chives for garnish

Salt & Pepper

What do to:

Boil riced cauliflower in water until it is soft (about 12 minutes)

Drain boiled cauliflower then transfer to a food processor.

Add butter, minced garlic, and salt & pepper.

Blend together in processes until cauliflower resembles whipped potatoes. (about 30 seconds to a minute should be good)

Transfer Whipped Cauliflower to a serving Bowl and sprinkle with chives.


SEE, told you it was easy!!! I hope you enjoy these Cauliflower mashed potatoes!

Heart Warming Plantains

Not only is this plantain recipe ridiculously simple, it’s delicious. Sometimes we get into the habit of over complicating a dish. Adding in all sorts of ingredients that eventually outshine the main ingredient. This plantain recipe doesn’t do that. It let’s the plantain sing for itself. My point in offering this recipe is to demonstrate how simple healthy cooking can be. Sometimes it’s just a matter of figuring out the right cook temp and time!

I think it’s so important to have an array of easy, go-to healthy dishes that make you feel happy. Did you know plantains are an amazing super food loaded with fiber, tons of vitamins and minerals, and help boost your immune system? The are a great food to eat during cold & flu season because they help regulate your digestive system (yay fiber) and have tons of Vitamin C. Check out this super simple, and crazy good, plantain recipe. You can use it for breakfast, lunch or dinner. They are also a great healthy food to add to any holiday spread (especially good for a healthy option dessert).

So next time you are hankering for something sweet, or need to whip up something quickly try this recipe. If you bring it to a party you’ll get extra props for providing something healthy among all the sweets and sugar laden foods. Plus you’ll be providing your friends and family with a huge boost of vitamins and minerals.

Ingredients: (Serves 2)

1 plantain

2 TBS coconut oil


Peel plantain, cut in half lengthwise.

Heat coconut oil on medium low until liquid. Add plantains. Sauté until golden-brown, about 3-5 minutes. Flip halfway through.

Let the flavor of the plantains shine for themselves – no seasoning needed!

I find that these come out best on a cast iron skillet! Here’s the one I use


For other easy and healthy go-to recipes check these out:

Brain Boost Smoothie

Oven Baked Salmon

Sweet & Savory Breakfast Bowl




Cultivating Self-Compassion

We are a culture that does not emphasize self-compassion. Let’s face it, we are hard on our selves.


I believe it is because we lack compassion for ourselves. We go so fast throughout our day that we rarely remember to give ourselves a pat on the back or recognize a job well done (no matter how big or small). But we so easily remember the things that didn’t go as planned, that we think we failed out, we remember the job not-so-well-done. We find it incredibly hard to take a compliment and way too often dish out statements of self deprecation. Imagine if someone said to you the things you say about yourself when you are being self deprecating – you probably would be totally insulted right?

This week, let’s try to put away the self-deprecating talk and put into practice a simple exercise to cultivate self-compassion. Try this practice when feeling lonely.

Start by sitting in a quiet place free of distraction.

Set a timer for 5, 7 or 10 minutes depending on how much time you have to give.

Light a few candles. Begin taking long slow breaths.

Gently place one hand on your heart, and the other on your belly.

With your eyes closed, begin to imagine yourself as a child.

Imagine that child represented as a  beautiful brilliant light. It doesn’t matter what the color is.

Now imagine that light filling your body.

Breathe into that light. Inhale and the light shines brighter. Exhale and the light grows bigger, taking up more space in your body.

Either silently or aloud say the words, I love you, as you inhale.

As you exhale, simply allow yourself to feel whatever feeling arises.

Keep repeating until your timer goes off.

If you have found that your thoughts wandered during this practice. That’s OK. DO NOT BEAT YOURSELF UP. Keep at it. Remember this is a practice. Keep practicing.

You are a beautiful bright light, my love. Give yourself the time and space to cultivate the appreciation for all that is you.

Sat Nam


For other practices to guide you on your path try these:

4 Steps to Processing Negative Emotions

Stop Restless thoughts with this practice

Light the Flame of Self-Love


ps – if you are just starting out with your practice and are having trouble finding a comfy way to sit, try this beautiful mediation pillow



Brain Boost Smoothie

When you feel your energy levels dwindling, you can pick them back up with this Brain Boost Smoothie. We all know that good wholesome food can nourish our body, but did you know that there are certain foods that boost your cognitive functioning as well? And better yet, you can throw a few of these foods into a smoothie for a quick & easy, on-the-go fix to satiate and boost the body and brain. Here’s what you need for my Brain Boost Smoothie

Brain Boost Smoothie Ingredients:

1 scoop chocolate Vega protein powder

handful frozen blueberries (purple foods aid on cognitive performance)

handful spinach

1 TBS MCT oil (Bullet Proof brand is my favorite)

1 dash Cinnamon (a super food when it comes to battling inflammation!)

1 dash Himalayan salt

10 oz filtered water (If you need an awesome home water filtration system I can’t recommend the Berkey filter enough!)

If you’d prefer almond milk over water, try this recipe for home made almond milk


Combine all ingredients into blender and blend for 30 seconds. Enjoy! I hope you like my Brain Boosting Smoothie recipe!

4 Steps to Processing Negative Emotions so You Can Get On With Your Life

In such a fast paced world, numbing our feelings has gotten to be so easy. What with social media, fast food, netflix, and a bar around every corner, it’s gotten so easy for us to numb whatever we are feeling. This isn’t healthy. Numbing our emotions only brings them back to us. If we keep numbing, we can’t get to the root of why we are feeling a certain way…which is a sure fire sign that the emotion or the situation that causes the emotion will just keep coming back. Rather than numb, we can process. Click the link below to check out my 4 steps to processing and getting over negative emotions. 

  1. Feel the Feelings: This can be the hardest part, because this is where the numbing usually wants to come and have it’s fun. When you feel an emotion coming on, sit with it. Don’t intellectualize it by trying to put a name to it. Just feel it. Where do you feel it in your body? What does it feel like? Sit with this feeling for about 2 minutes. Take a deep breath, then…
  2.  Write it Out: Grab a pen and paper, or flip your journal open to a fresh page and just write it out. When you are writing really try to get at the root of the emotion. With every statement you declare, follow it with a why? Write out your answer to WHY you feel that way. Keep going down, down, down until you feel you’ve reached the root. And don’t worry, this takes practice. You may not reach the root the first few times. But honor yourself by allowing for this practice to grow.
  3. Read and Process: Give yourself some time to read through what you wrote. Go back through, read slowly and then surrender it. Ask yourself: Am I willing to see this in a different way? You don’t have to find that different way right now…just commit to being willing. The new way to perceive may come to you in a few minutes, an hour, or a few days. But just know that you have committed to a willingness to see whatever has set you off in a new light.
  4. Say Goodbye: Take the piece of paper and dispose of it safely in one of two ways. Either burn it or flush it. There’s something very cathartic about watching a piece of paper with what were once such strong emotions just burn away. ( for safety: Do this over the kitchen or bathroom sink please!!) Once you’ve disposed of the writing, take a few deep breaths, smile, and get on with your day.

I’d love to hear from you. Have you tried this? Let me know what you think and what shifts you’ve experienced since trying it out!


Homemade Almond Milk

Several years ago,  I made the decision to significantly cut back on the amount of dairy we were consuming in our home. I did the research, experimented with giving it up for a week or two at a time, and finally came to the conclusion that we were going way overboard with the amount of dairy we consumed. But I was worried about milk. We had it all the time. I found my answer with homemade almond milk. Calcium is abundant in many other plant foods out there, so I felt confident that we could make the switch without giving up any essential nutrients.

We used milk all the time though. We used to be cereal eating fiends. Breakfast was cereal. Busy nights when I was too tired to cook, cereal. Milk went into coffee, soups and stews, baked goods, and nearly every meal we were eating. Milk was my kids’ beverage of choice. It was every where.

This was a period in my life when I was plagued by acne, migraines, brain fog and low energy levels. This was also the time in my life when I had finally put my foot down and decided to transform the way we ate. I experimented with cutting out groups of foods like those that contained gluten, or sugar, or dairy. Now, many years later we follow a plant heavy diet rich in color, high quality protein and high quality fats. We use dairy as a “recreational drug” – very sparingly, never really keep it in the house, and seek healthier non-dairy alternatives to use instead.

One issue  I see with almond milk in the stores is that they are filled with additives and preservatives, like carrageenan, natural flavors, thickening agents, gums, and a slew of other ingredient, even sugar sometimes! Once I realized how easy it was to make almond milk at home, I quit buying it all together.

Read on to discover a simple, low effort way to make almond milk at home!

Home Made Almond Milk:


1:4 ratio of raw, unsalted Almonds to Water (example: 1 cup almonds, 4 cups milk)

Pinch of sea salt

(Optional) Spices like cinnamon, nutmeg, cocoa, or vanilla



Soak almonds in water  with a pinch of sea salt overnight in an airtight container, like a  mason jar with lid.

Once done soaking, pour ingredients into a blender. If you want to add spices, here’s when you would do it. I add just a pinch of cinnamon and nutmeg. For a more chocolate milk version you can add cocoa. Get intuitive with it!

Blend for 2-3 minutes.

Strain through a sieve, cheese cloth or a nut bag (which you can purchase at most grocery stores).

Pour liquid into air tight container and store in the refrigerator.



Stop Restless Thoughts with this Practice

Do you get carried away with restless thoughts? Distracted by rabbit holes – chasing a thought down, down, down until you are so caught up in it you can’t get out? Or maybe you’re easily susceptible to impulse buys (yeah…I’m still a work in progress on this one). The thing is, we do not have to be slaves to our restless thoughts. By shifting from the slave to the observer you can start selecting the thoughts  you want to roll with and filtering out those that simply do not serve you. You start creating a world the feels right to you – rather than a world that’s spinning all around you, or a world that you are just skimming through.

I have a beautiful practice to help you attune to the observer role and break free from the impulsive, repetitive or restless thoughts. You can use it at any moment…during a meditation, out shopping, while eating, during or after a conversation…

The Practice:

If you are able to close your eyes, do so. If not, no biggie…just try to “feel” the visual.

Begin to take long, purposeful breaths. Inhale through the nose and exhale deeply through the mouth (if you’re in front of someone, exhaling through the nose is perfectly ok)

Begin by asking yourself “Does this really matter?”

Let that sink in for a few moments. …Does this REALLY matter??

While inhaling, envision a ball of energy forming and growing smaller and more concentrated the deeper your inhale gets.

On the exhale, imagine that ball turning into an animal that can fly (I like to use a butterfly, but a bird could work perfectly). As you exhale through your mouth visualize the animal gently flying away.

Keep repeating the process.

If you need an extra layer of support…if your thoughts are really going and the mind is extra chatty. Incorporate the word “Here” as you inhale. and “Now” as you exhale.

Now, I know when you read this, it seems like a lot to do. But go ahead and give it a try. It’s a beautiful, relaxing strategy that puts your thoughts into perspective. If you give yourself enough time to go through the breathing, by the time you open your eyes…you should know if “it really matters”.

Gently become the observer of your thoughts. Witness them rolling through like waves on an ocean. Decide which ones to jump over and which one you want to ride. YOU decide. The thoughts don’t.


Sat Nam



Light the flame of self-love with this practice

These two words hold the power to fuel your focus, the feelings you carry, and the life you manifest for yourself. Just think about it. Think about the picture you project of your life when you speak words like “I am LONELY, SAD, DEPRESSED, POOR”. The more you speak, the more you feel. The more you feel, the more you start to see those words and feelings show up in your life. This week, start to become mindful of the words that follow, “I AM”. Let the words that follow be the words you wish to see for yourself. Try these on for size, “I am EMPOWERED, HAPPY, JOYOUS, STRONG, WELL-EQUPIPPED, ABUNDANT”. As one of my teachers, Dr. Wayne Dyer, said… “You will see it when you believe it”. This week, find the words and feelings that you want to manifest in your life and believe it. Feel the words. I AM HAPPY. I AM LOVE. I AM ENOUGH! This week, I have a beautiful practice to wrap around this mantra. This practices enhances the power of the words and will light you up!


The I AM Ritual

…for the life you wish to manifest

These two words hold the power to fuel your focus, the feelings you carry, and the life you manifest for yourself. Just think about it. Think about the picture you project of your life when you speak words like “I am LONELY, SAD, DEPRESSED, POOR”. The more you speak, the more you feel. The more you feel, the more you start to see those words and feelings show up in your life. This week, start to become mindful of the words that follow, “I AM”. Let the words that follow be the words you wish to see for yourself. Try these on for size, “I am EMPOWERED, HAPPY, JOYOUS, STRONG, WELL-EQUPIPPED, ABUNDANT”. As one of my teachers, Dr. Wayne Dyer, said… “You will see it when you believe it”. This week, find the words and feelings that you want to manifest in your life and believe it. Feel the words. I AM HAPPY. I AM LOVE. I AM ENOUGH! This week, I have a beautiful practice to wrap around this mantra. This practices enhances the power of the words and will light you up!


After you’ve taken a shower or bath, approach the mirror. Look deeply into your eyes and focus on the word you wish to manifest in your life. Maybe it’s “enough”, “strong”, “totally capable”, “happy” or “abundant”. Take several deep breaths, holding an image of the word in your mind’s eye.  With each inhale, act as though you are breathing the word into your body. With each exhale, release any tension

your body may be responding with. After repeating several breaths like this, gently open your eyes. The repeat your “ I AM “ sentence out loud five times, while gazing deeply into your own eyes. Do this every time you exit the shower / bath while you are feeling relaxed. You may feel a little silly at first. You might not even be able to look in your own eyes at first and say these things out loud. But think about that. What does that say about your current state? Let’s work on getting to a place where you can psyche yourself up. Where you can trust yourself and honor these most beautiful and powerful words. Give yourself the gift of doing this practice every day for the next 2 weeks and let’s see what happens.

Lots of Love,


Clean & Simple Chicken Stew with “Rice”

This week, I was craving something warm and hearty (yay Fall!). I had fresh veggies and chicken thighs in the fridge so I thought why not Chicken Stew?! Being from Louisiana, I love adding Cajun seasonings to my recipes for an extra kick. This recipe is simple, with minimal ingredients, but packs a big punch on the taste index. I use water a lot to cook with – we often forget that it’s actually a great conduit for heat. By pouring just a bit of water into the chicken, you get a lovely stew like consistency. I’m grain free, so rice doesn’t show up in my recipes. However, cauliflower rice does! I love playing around with different ways to prepare cauliflower rice. This version is simple and flavorful and can be used with lots of other meals. Enjoy!


For the chicken stew:

Avocado oil

1 TBS Minced garlic

Cajun Seasoning Mix:  Combine salt, red pepper, black pepper, chili powder, garlic powder

Himalayan Salt & Ground Black Pepper


1.5 lbs chicken thighs (boneless & skinless)

1/3 celery root, peel off outer layer then use vegetable peeler to create small slices

1/3 purple onion – thinly sliced lengthwise

1 head Broccoli – cut into florets


For the rice:

Avocado oil

TBS Minced garlic

¾ head cauliflower – riced

½ cup diced purple onion

Handful of Fresh chopped parsley


Season chicken thighs with avocado oil, Cajun seasoning mix and minced garlic. Heat avocado oil in a large heavy skillet (preferably cast iron). Once oil is glistening, add chicken thighs to pan. Let the chicken lightly brown on one side, approximately 5 minutes. Flip the chicken over. Add celery root, onions and broccoli. Let cook for 2-3 more minutes. Add ¾ cup of water and continue to let chicken cook. While cooking, season with salt and pepper (you can add more Cajun seasoning blend  now too). Cook the chicken until it’s no longer pink inside. Time will vary depending on thickness, but it should be around 10 minutes. The water should be nearly cooked out and have a thick consistency to it. If not, ladle out some of the water. Drizzle with avocado oil.


Meanwhile make the “rice”. Heat avocado oil in a pan on medium heat. Add minced garlic and sauté for 1 minute. Add cauliflower and purple onion. Continue stirring until cauliflower starts to brown. Right before serving add in freshly chopped parsley. Season with salt and pepper.

To serve, ladle chicken stew on top of cauliflower rice in a shallow bowl.

Simple Shrimp & Veggie Stir-Fry

I cooked this dish the other night when I wanted a big return on minimal effort! It kind of felt like a clean Moo Goo Gai Pan, without the sleepy, bloated feeling you’re left with after.  As always, all of my recipes are gluten-free and dairy-free, and made of real, whole foods. Enjoy!


  • 1.5 lbs Wild-Caught Shrimp – peeled & de-veined
    • Avocado or Sesame oil
    • 2 tsp minced garlic
    • Juice from 1/2 of a lemon
    • 1 head broccoli – cut into bite sized pieces
    • 1 cup of mushrooms (baby-bella, button or cremini) – stemmed, broken in halves, rinsed thoroughly
    • 1/3 of small purple onion – sliced lengthwise, very thin slices
    • Smoked salt (usually in grocery stores or purchase here)
    • Salt (Pink Himalayan or Celtic Sea Salt) & Grated Black Pepper
    • Sesame seeds (Optional)



Heat garlic and oil on medium low heat until garlic becomes fragrant. Turn heat to medium, Add shrimp and season with Himalayan salt, pepper and squeeze of lemon. If pan ever seems dry add a bit more oil. (Do not ever let your pan get so hot that it burns the oil, aka turns it brown). Let cook for 2 minutes. Add in veggies. Stir on medium heat for 5-7 minutes. Once broccoli is bright green and your shrimp are bright pink, you’re dish is ready!

Turn the heat off, sprinkle with a pinch of smoked salt and sesame seeds if you like them. If you’d like, you can top with Tamari – a gluten free soy sauce. Serve on its own, with cauliflower rice, traditional rice, or arugula tossed in olive oil and lemon juice.

Maybe it’s you?

I have an inexplicable urge to move forward, to capture my light, swallow it whole, and glow from the inside out. I have an inexplicable urge to help, heal, inspire and create lasting connections with all the shiny souls. This desire used to be buried under expectation. The expectation to be the best, to win the award, to be perfect, to not mess up, to not look stupid, to not let the fear show through. Sound familiar? This was the story I created for myself, this was the story I latched on to and began to use as my excuse to not move forward. I allowed myself to be paralyzed. I enjoyed it even. It was my safety from uncomfortable situations.

What’s your safety blanket? What’s your thing that you latch onto? Take a moment to think about what your excuse is. I am willing to bet almost all of your reasons for stopping, for not realizing your full potential, are all tied to just a few themes, maybe even one. Are you like how I was? Are you a self-proclaimed perfectionist? Are you too scared to take a step forward because it might not be perfect and you’ll come off looking unprepared, or even worse, like a complete fraud? Are you scared of change because it might fail? So what’s your excuse, what’s YOUR reason? What’s your limiting belief?

Have you bought a one-way ticket to the land of Who Am I to Be? Well, sister, I am here to tell you that the ticket is totally refundable. You just need to muster up the courage to tell that ticket agent you’re ready for your refund – no excuse needed. You are enough, simply because you are you. You are the one to be exactly what you want to be, that idea is your soul talking. It took the miracle of epiphany through guided and self-exploration for me to discover and remove my limiting beliefs (still removing!). It took me a while to figure out why it was that I felt (still feeling sometimes) that insatiable need to be perfect. It’s because I chose to. I chose to receive that message and victimize myself. No one is to blame. I gradually became a hard-wired channel for that belief. And you know what, I finally chose to say good bye to that big pile of limiting garbage, and have totally opened myself up to faith. Faith that the Universe and I are co-creating a future greater than what I am imagining. I have faith that the vision I have for myself WILL happen. I have no doubt. And that, my dear friends, is powerful. The beauty of having faith in your gifts and your purpose is so freeing. Imagine waking up every day so excited that you get to be you. That you are the one who gets to fulfill this amazing vision simply because you believe. Simply because you believe. How beautiful is that? How empowering is that? How cool is it to know that all you need to do is believe in yourself and your partnership with the universe? How cool is it to know that the wisdom that has been buried deep inside of your soul is the key to living the life of your dreams? Being excited, happy, and grateful, and in the flow with the Universe. It’s knowing that even if things don’t go as planned or if something fails that there will be opportunity after opportunity to achieve your dreams.

So what can you do right now to take a step closer to actualizing your light? What’s one goal you can write down, right now? A great easy goal is
figuring out what to replace a bad or limiting habit with bit by bit – not all at once (unless cold turkey is your thing!). Sit on the coach all day? Replace with push-ups during commercial breaks for just one show. Eat sugary snacks all day? Replace with an apple just one or two of those times. Stress yourself out beyond belief? Set aside 1 minute every hour to breathe deeply. Can’t find the motivation to work out? Make it a goal to do an in-home work out just two days this week. Spend too much money? Start setting a goal of a no-spend day just one day this week. Put this goal in your calendar. Schedule it. Take baby steps. Be gentle on yourself. Give yourself and attainable, easy goal to get going. Celebrate your victories as you start carving out your path to the best you. You can do it. I am doing it. Let it be YOU who creates your happiness. Stop relying on the outside world to create it for you. Chose happiness. Chose love. Chose you.

The Hidden Reason You Can’t Lose Weight

You eat a pretty healthy diet, you aren’t sedentary, and you get a decent amount of sleep. You decide to lose a few pounds by cutting back on sugar and you up your workouts. But something’s not right. You can’t seem to lose weight. So you decide to go get your thyroid tested. But your numbers are all good. You try out a few other fad diets, you even go to hot yoga (so smelly). Yet nothing seems to work.

So what gives? Why can’t you lose weight?

There’s a big reason for weight gain that no one is really talking about. Why? Because there aren’t any major pharmaceuticals that can come to the rescue.

The reason you may have such a hard time losing weight is because of the toxic load you are carrying around in your body.

According to Dr. Jill Carnahan, “toxic chemicals from foods, pesticides from foods, mold exposure, and heavy metals (to name a few) can block the leptin receptor in our fat cells and cause an inability to break down fat”. Toxins can lead to obesity because they disrupt our hormones and brain functioning. They are also a culprit in causing insulin resistance which leads to diabetes.  The amount of toxins we are exposed to throughout the day is staggering. In fact, 80% of the toxins we encounter are in our air. That’s why it’s so important to get a good quality air filter in your home.  If you are looking for some hard data, look no further than the Center for Disease Control’s National Report on Human Exposure to Environmental Chemicals

So what are we supposed to do about toxic exposure? How are you supposed to drop the pounds if you are battling toxic exposure day in and day out?

 Luckily, there are steps you can take to minimize your toxic burden.

The word detox can often invoke images of juice cleanses and meditation retreats. But don’t be turned off by it – there’s a much less hippie approach to detoxifying your life than what you think.

Follow these steps to lessen your toxic load (and hopefully lose some pounds in the process).

Go Organic

Conventionally grown foods are full of pesticides and chemicals. When you can, always chose organic, local and Non-GMO. In an ideal world, it would be amazing to only eat organic, but that can sometimes be cost prohibitive and chances are restaurants aren’t carrying organic produce (unless stated). To put your mind at ease, the Environmental Working Group (EWG) puts out a report that lists the foods that you should absolutely go organic on – The Dirty Dozen – and those that are ok to eat conventionally grown – The Clean Fifteen (organic still preferred though!). The list changes every year and they even have a handy, dandy app now that you can use while grocery shopping or out to dinner. Check out the list here.

Drink Filtered Water

To date, there have been thousands of publications and studies showing that our drinking water contains heavy metals. Granted, some of these metals are fine for human life, however, in sustained large doses over time, they can become a major player in some really awful health problems. A very easy way to avoid dosing yourself with toxic heavy metals is by using a water filter. There are many types out there – you can even purchase charcoal sticks to throw in your water bottle. I personally love the Berkey water filter system, but a trip to your local home improvement store should give you plenty of options. If you don’t do it for yourself, do it for your kids. Prolonged exposure to heavy metals in drinking water can cause a multitude of problems in our precious little ones, including shorter attention spans and learning delays. Recent studies also suggest that arsenic can harm the developing brain.

Excrete the Toxins

I love Dr. Mark Hyman’s take on this. He explains this process as the “4 P’s”. Perspire, Pee, Poop, and Pranayama (aka the practice of breath control). Release toxins through your pores as you b break a sweat either through movement, saunas, or steam rooms. Drink plenty of fluids (yay filtered water!) to give your kidneys the fuel they need to flush out toxins from your bloodstream. Make sure you are having consistent bowel movements, which also flush out toxins (tip: Fiber with adequate water helps to battle constipation). Finally, the breath. By breathing fully and deeply, all the way down into your belly, you are helping your lungs to deliver clean oxygen to our tissues. Try attaching a round of 2-3 belly breaths to an activity of daily life – ie, checking emails, social media, making phone calls, getting in your car, etc. Choose an activity, say making a phone call. Each time you are about to make a phone call, take 2-3 belly breaths. This will not only deliver oxygen to your body but will relax you and help you center. Yes, please.

My last tip for excreting toxins is using the gift provided by Mother Nature. There are many natural detoxifiers you can incorporate into you daily life to help rid your body of unwanted toxins. Charcoal capsules (I’m obsessed with Bullet Proof’s charcoal capsules – especially when traveling), dandelion root tea, and apple cider vinegar are all easy to find, easy to use, and wonderful for you. Of course, always make sure to consult your physician before adding herbs and supplements to your regimen!