Things That Influence Your Thoughts & Emotions

emotions

How do your thoughts and emotions play a role in your happiness and well-being? Our thoughts and emotions are influenced by the factors below. And the factors below influence our thought and emotions.

Make a list of what optimal actions you can do NOW to begin positive and radical changes in your well-being. The asterisk* indicates what you can choose to begin today.

Sensory Input

  • Visual - color and images*

  • Auditory - sound and music*

  • Kinesthetic - touch sensation*

  • Smell - fragrances*

  • Taste*

Biochemistry

  • Blood sugar*

  • Hormones

  • Neurotransmitters

  • Vitamins, Minerals & Amino Acids*

Beliefs

  • Meaning you attach to your experience*

  • Familial beliefs from your parents and family

  • Cultural beliefs you’ve been taught by society

  • Spiritual beliefs where you find strength*

Energy Systems

  • Acupuncture Meridian System

  • Chakras

  • Auric Fields

Physiology

  • Posture and body language*

  • Exercise and movement*

  • Blood supply to your brain*

Environment

  • Energy fields around you, such as ions & EMFs*

  • The thought field of people around you*

  • Exposure to sunlight and full spectrum light*

Language*

  • Words you choose to describe your experience

  • The meaning you give to what happens to you

  • The story you make about your life

  • The affirmations you put after the words “I am”

Meeting Your Six Psychological Needs

  • Certainty and Security

  • Variety and Excitement*

  • Love and Connection*

  • Significance

  • Growth

  • Contribution*

Written by John McGuire, The Kinesiology Institute

The Meridian System

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We are physical, chemical, mental, emotional and spiritual beings. Each aspect of ourselves can be considered a different frequency of vibration. Changes in any aspect affects all of the others.

Life Force known as chi is the energy which flows throughout the body. Chi is the vital force which sustains all life. Chi flows along pathways know as meridians. Each meridian governs or facilitates a particular function in the body and it is named for this function or an organ which has this function.

There are two polarities or aspects of chi, yin and yang. All of creation has this dual aspect: hot-cold, light-dark, day-night, active-passive, hard-soft, even-odd, contraction-expansion, sun- moon, left-right, heaven-earth, masculine-feminine, centripetal-centrifugal, up-down, in-out.

One cannot exist without the other. Both aspects are present with one aspect manifesting more than the other at a given moment. Yin Yang is not opposites clashing, it is the unity of two aspects of chi energy whose continual movement revolves in a constant interplay of balance. This interplay moves in a cycle.

Yin meridians govern organs which work all the time and are solid. Yang meridians govern organs which work periodically. Chi flows on the surface of the body in what is known as the superficial energy flow. Chi also flows deep within the body in a pattern.

Chi makes three trips around the body every 24 hours. Each two hour period has a particular meridian where the chi is primarily concentrated. One meridian flows into the next. When chi energy flows unobstructed in all of these patterns, we have health and balance.

When there is a block in the flow of an energy pathway, one or more channels following the block become deficient in energy and one or more channels preceding the block become excess. Deficient meridians will have an associated meridian testing weak (Muscle Testing).

We can determine where the blockage is by looking at this system. By bringing energy into the deficient meridian following the excess meridian in an energy cycle, it will remove the blockage and often feed all other deficient meridians without having to stimulate them directly. Any other excess meridians will usually become balanced also.

Blocks in the flow of chi cause symptoms, disease and/or lack of health and balance physically, mentally and emotionally.

Written by: John McGuire, The Kinesiology Institute

Highlight: Cottage Cheese

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☁️COTTAGE CHEESE☁️
...nutritionally... 15 g of protein per 1/2 cup (muscles, repair + recovery, skin, hair)
High in B12 (brain health + energy)
High phosphorous helps repair tissues and cells, especially to prevent sore and tired muscles
⠀⠀⠀⠀⠀⠀⠀⠀⠀
✨energetically✨
cottage cheese can help to ground you to the earth, as its deep minerals and proteins help to stabilize your adrenals and blood sugar levels— much needed for staying focused and calm (all the work and all the play can throw the body and mind for a loop)
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Eat cottage cheese with fruit, savor-ize it with cracked black pepper and extra virgin olive oil, you can even use instead of ricotta in lasagna...play around with it.

Depending on your level of dairy tolerance, maybe steer clear or take digestive enzymes with HCL ... 😋

August Eats

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Enjoy more of what the summer season has to offer us. At this point in the year we have an abundance of fresh, colorful, sweet and bitter fruits and vegetables.

Seasonal Fruits Harvested in August

Apples, Avocados, Blueberries, Cantaloupe, Fig, Grapes, Honeydew, Lemons, Oranges, Nectarines, Peaches, Pluots, Plums (stone fruit), Pears, Raspberries, Strawberries, Watermelons

Seasonal Veggies Harvested in August

Artichokes, Asparagus, Beets, Bell Peppers, Broccoli, Brussels Sprouts, Cabbage, Carrots, Cardoons, Cauliflower, Celery, Chile Peppers, Corn, Cucumbers, Endive, Fava Beans, Lettuce, Mushrooms, Nopales, Onions, Potatoes, Snap Beans, Spinach, Squash, Tomatillos, Tomatoes, Zucchini

Seasonal Spices + Herbs Harvested in August

Basil, Burdock, Chives, Lambsquarters, Lemongrass, Mint, Purslane, Sage, Sorrel, Sprouts

Meal Ideas:

  1. Watermelon + mint salad with extra-virgin olive oil drizzle

  2. Crunchy vegetable crudite with Beet hummus

  3. Tomato gazpacho

  4. Cucumber green juice with celery and mint

  5. Nopale and tomato salad with creamy guacamole tacos

  6. Corn salad with grape tomatoes, eggplant and fresh basil

  7. Cabbage and apple slaw accompanied by a tempeh or grass-fed beef burger

  8. Baked pears with cinnamon and coconut butter

  9. Melon chunks with torn mint and broccoli seed sprouts

  10. Avocado boats filled with sprouts and lemon preserve

Preserve, ferment, and pickle these favorites!


Skin Health: Watermelon

watermelon

For you sun worshippers … Did you know that excessive sun exposure to UV rays can accelerate aging skin and skin cancer? ⠀⠀⠀⠀⠀⠀⠀⠀⠀

One of summer’s favorite fruits … watermelon can actually protect the skin from those harmful rays that lead to inflammation. ⠀⠀⠀⠀⠀⠀⠀⠀⠀

How? Watermelon, along with tomatoes and other red fruits like grapefruit and apricots contain high antioxidant levels and lycopene that strengthen the skins immune system and prevents UV-induced sunburn.
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Eat + Drink before, during, and after for efficiency. ⠀⠀

Skin Health: Blueberries

blueberries

Berries are powerful vitality-boosting, longevity-lovin’ anti-aging agents that are your skin and hormones’ best friend. 


Blueberries have especially high amounts of antioxidants that inhibit free-radicals from causing DNA damage to your cells. (Free-radicals come from chemicals, food toxins, pollution, smoking, etc. that wreak havoc to your entire system. AKA: the bad guys)


Blueberries contain a class of antioxidants called anthocyanins, which gives berries, pomegranates, and grapes their beautiful colors of red, purple, and blue. As powerful skin lovers and collagen defenders, their anti-inflammatory capabilities reduce redness, dryness, and bumpy skin while reducing fine lines and wrinkles. This low-sugar, high-fiber fruit is also helpful in balancing blood sugar levels to keep hormones and PMS-type symptoms at ease.


To reap the benefits simply eat a handful of fresh, organic blueberries a day. Delicious ways I love to eat them:

  • Halved with torn mint, bee pollen, hemp seeds and tahini drizzle

  • The fruit in green smoothies

  • Freshly mashed and spread over homemade gluten-free vegan buckwheat cookies

If they’re not in season add frozen or fresh blueberries to a smoothie or baked goods. 


Blueberries aren’t the only anthocyanin-rich food. Pomegranates, red grapes, blackberries, raspberries, strawberries, beets, cherries, and purple cabbage all contain these super strong antioxidants.

Eclipses ...and a retrograde?

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Eclipses and retrogrades all month ➰ let’s look at whatever is thrown at us as an opportunity to unwind, slow down, and reconnect to our soul. We can’t change people or situations but we transform our emotions around them. And if you feel awesome right now, hold on to that vibration. 🔸🔹🔹🔸

July's Eats

July Eats

I love summer because I feel so inspired to cook everything that's in season... there's an abundance of reds, oranges, blues, greens, leafy, soft, firm, squishy and crispy fruits + vegetables. Here’s the list for this month, it’s a long one!

FRUITS:

Apricots, Nectarines, Peaches, Plums, Pluots, Blueberries, Raspberries, Strawberries, Melons, Cherries, Loquats

VEGETABLES:

Beets, Carrots, Celery, Fennel, Potatoes, Turnips, Eggplant, Endive, Green Beans, Cactus pads, Garlic, Leeks, Radish, Peppers sweet & chile, Corn, Cucumbers, Cabbage, Tomatoes

LEAFY GREENS:

Purslane, Endive, Nettles, Arugula, Chard, Kale, Lambsquarters, Cress

MEAL IDEAS:

  1. Beet slaw with pistachios + raisins

  2. Pan roasted carrots with carrot top salsa verde, avocado + seared salmon

  3. Celery, apple + peanut salad

  4. Chilled seafood salad with fennel, radish, basil + creme fraiche

  5. Potato & roasted cauliflower salad, olives, feta + arugula

  6. Turnip salad with yogurt, herbs + poppy seeds

  7. Roasted eggplant + corn with fresh tomatoes and torn mint

  8. Cactus and tomato picadillo with fresh cilantro and chilies

  9. Nectarine + blueberry salad with torn mint, bee pollen + tahini drizzle

  10. Baked peaches with cinnamon, topped with chilled whipped coconut cream

Recipes for #1-6 from the book Six Seasons. For other recipes, please connect with me directly.

Consults in Los Angeles in JULY

LA JULY.jpg

I will be coming to LA July 12th & 13th and seeing clients for a combination treatment that I have developed and practice with Kristina Holey at my home base in Oakland.

Here are the details:

ADVANCED SKIN CARE & WELLNESS CONSULTATION & TREATMENT
This advanced treatment includes holistic skin and body support from Kristina Holey and Lyssandra Guerra, licensed holistic nutritionalist, specialist in energy kinesiology, and chakra therapy.

Kristina and Lyssandra began treating clients in San Francisco together in effort to offer the most comprehensive approach for healthy skin. The focus lies heavily on the internal systems, to help clients better understand how the things we do every day affects the skin - diet, gut health, stress/mood, sleep, hydration, hormonal shifts, supplements/medications, etc. - in addition to external stressors, skin microbiome, and topical products. The goal is to help you identify your stressors (internal and external), and establish better habits to support healthy skin function (and ultimately feel better).

The consultation & treatment (~2 hours) consists of:

  1. An in-depth intake and health history form (to be filled out prior to appointment)

  2. 5 day food journal analysis (to be filled out prior to appointment)

  3. 30 minute initial consult with Lyssandra & Kristina to discuss/address all skin/health concerns, review any additional questions

  4. 30 minute session with Lyssandra for nutrition analysis using kinesiology and muscle testing techniques to reveal nutrient deficiencies, food sensitivities, and underlying gut dysfunction that cause distress to the eliminatory organ systems that affect the skin and restore them back to balance.

  5. 1 hour facial treatment with Kristina to analyze skin and focus on stimulation via massage, drainage (external and internal mouth work to target fascia network) and micronutrient delivery.

  6. Comprehensive protocol written by Kristina and Lyssandra - including specific dietary recommendations, possible supplementation (including brands), nutrition and skin theory, review of current skin care products, skin care recommendations, and personalized am/pm regimens complete with product recommendations (brand specific).


The treatment price is $450.
We hope this helps clarify our offering for this trip. If you would like to book please let us know your availability on Friday and Saturday (7/12 & 7/13) and we will respond with a few options.

If you have any more questions please don’t hesitate to ask.

TRAVEL: Supplements & Essentials

Travel Essentials

I'm off to seek warmer temperatures for the weekend! 🌞 Traveling can hijack your digestion (dining out, new foods, time zone difference), detoxification (wilin' out), and stress levels (what isn't stressful anymore?) so here are some essentials to ease your systems ...

MAGNESIUM CITRATE: eases constipation + nerves. Start with 400 mg taken at bedtime.
SUNSCREEN: delay aging, prevent skin cancer + promote long term skin health @marieveronique_

CHLOROPHYLL: Removes toxins, speeds up metabolism + protects skin
TULSI + GREEN TEA: Calm your nerves + feel focused? Yes, please. 
BETAINE HCL: Prevent gas, bloat, heartburn by taking these with your meals. 
LEMONS: Alkalinizing, cleansing, stomach acid producing + stress reducing (vitamin C) 🍋🍋🍋⠀⠀⠀⠀⠀⠀⠀⠀⠀

TRAVEL: Keeping it Healthy

TravelEats

🔹TRAVELING🔹...keep blood sugar levels even so that you don’t end up grazing on a bunch of random snacks or street foods that end up making you gassy, bloated or sick...

1. Eat a protein rich breakfast & much 
2. Find a spot that sells raw nuts and seeds (instead of the vegetable oil, spicy salted roasted peanuts that are addictive, tasty yet inflammatory 😬 or alternate)
3. Order a hard boiled egg and take it to go... 7 grams of protein and a healthy fat

June's Eats

Seasonal Berries

Summer has arrived and along with summer comes some of our most favorite fruits and vegetables. Vegetables like broccoli, cauliflower and the artichoke help stimulate our liver’s capacity to metabolize and detoxify our nutrients and toxins. The antioxidants and phytonutrients from stone fruit, berries, and melon help cleanse our digestive tract, combat free radicals and can lead to cancer and feed our healthy glow.

Apricots, nectarines, peaches  (stone fruit)

Artichokes

Berries (blackberries, blueberries, mulberries, raspberries)

Broccoli

Cherries

Cauliflower

Corn

Fava beans

Greens (collard greens, kale, swiss chard)

Loquats

Melons

Peas

Meal Ideas?

Corn and Fava Bean salad with heirloom baby tomatoes, avocado, and mint

Artichokes and Kale Pesto for an appetizer

Roasted Curried Cauliflower cooked with raisins and red onions, topped with fresh dill and mint yogurt

Baked Stone Fruit with cold coconut cream and cinnamon

NEW SERVICE: 30 Minute Consults

30 Minute Consults

TIRED
BLOATED
FATIGUE
LOW CONCENTRATION
STUBBORN WEIGHT GAIN
GASSY
CONSTIPATED
MOODY
OVERALL FEELING MEH ⠀⠀⠀⠀⠀⠀⠀⠀⠀

MAYBE it's what you're eating, when and how you're eating? Are you too busy to do a complete 180 on nutrition changes but could benefit from upgrading your current diet with exceptional 👌🏽 tweaks?

IS it challenging to set time aside for appointments because you work a 9-5 or have odd hours? ⠀⠀⠀⠀⠀⠀⠀⠀⠀

Offering a new 30 minute consult (in-person/phone) service that provides:
Current diet analysis
Recommendations based on findings such as alternative foods, super-booster foods, portion and ratios, specific food products to help make your life easier and more efficient.
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Sometimes a handful of very good recommendations is all that is needed to jumpstart a new health pattern. 

Orange Peels

Orange Peels

Orange PEELS ... ⠀⠀⠀⠀⠀⠀⠀⠀⠀

Improve DIGESTION and speed METABOLISM ⠀⠀⠀⠀⠀⠀⠀⠀⠀

Improve ORAL health: chew orange peels as a natural breath freshener or rub the inside on your teeth to help with whitening and sensitivity
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Improve SKIN appearance: Rub orange peel extract combined with milk to help lighten dark spots on your skin or use it as a skin toner
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Support healthy WEIGHT loss: Orange peels are low in calories and high in fiber, making them a useful food if you're trying to lose weight.
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Grate the peel over your food like you would a lemon... I suggest over PORRIDGES to add a bit of bitterness, SALADS, roasted CHICKPEAS...many IDEAS, so many FOODS... 🍊🍊🍊

May's Eats

Radishes

It’s that time again…new fruits and vegetables are coming in as we get deeper into Spring in the West. What’s on the table today?

Lettuces, turnip greens, kale, and possibly some root vegetables like fennel and onions are signatures of Spring.

Asparagus 
Cabbage 
Bitter greens: Collards, kale, mustard, turnip 
Leafy greens and lettuce 
Radishes 
Rhubarb 
Spinach 
Strawberries

I suggest light saute’s, shaved on salads, mixed into juices and smoothies….salted, rubbed, pickled and eaten with love.

Spring Rejuvenation

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Ready to feel more rejuvenated and refreshed from the inside out for Spring? 🌱💗

* Get acupuncture and Eastern medicine treatments to help you regain VITALITY💫
* Learn how to eat clean in a way THAT fits your lifestyle + budget
* Gain new insights on your own unique makeup (are you deficient in some essential vitamins and do you have excess in others?) through Comprehensive Lab Analysis
* Learn how to adjust your diet or lifestyle accordingly to feel YOUR BEST
* Sleep better, look better and THRIVE 🌟

-Empower Yourself Around Health -
6 Weeks to Glow, A New Kind of Wellness Program 
with Lyssandra Guerra of Native Palms Nutrition and Dr. Jessica Parker from Root and Stem
To learn more email us : lyssandra@nativepalmsnutrition.com

April Eats

Citrus

Spring is here and thanks to all the rainfall we’ve had this past winter, we have a bountiful and colorful array of spring seasonal fruits and vegetables.

Fruits

  • Avocados

  • Grapefruits

  • Guava (pineapple guava)

  • Kumquats

  • Meyer lemons

  • Rhubarb!

  • Strawberries

  • Tangerines

Vegetables

  • Asparagus

  • Broccoli rabe

  • Carrots

  • Cauliflower

  • Fava beans

  • Fennel

  • Green garlic

  • Nettles

  • Peas

  • Spinach

Here are some delicious dish ideas:

·      Raddichio with sliced kumquats, avocado, and red onion, plus lemon vinaigrette dressing.

·      Fava bean salad with shaved fennel, feta and fresh dill

·     Za-atar spiced roasted cauliflower and carrots with green garlic

·      Broccoli rabe saute with green garlic and extra virgin olive oil drizzle

Intuitive Eating Part II

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physical hunger vs. emotional hunger

Learning your body’s cues means learning how to trust your body.

In physical hunger, your biology, the complex interaction between your digestive system, endocrine system, and brain is telling you to replenish with nutrients. This is a gradual signal like your stomach growling, low energy and weakness, and irritability, and difficult concentrating.

Emotional hunger is usually directed from an emotional need like boredom, sadness, or loneliness. The heart can feel achy or empty due to unfulfilled emotional or spiritual needs. Rather than acknowledging and working through our challenges, we try to fill the void with food and create cravings for food that bring us back to that comfort state. Because these foods are typically unhealthy and trigger “feel good” sensations, people often feel guilt and shame after eating them. 


Often, people confuse other signals in the body for physical hunger. Have you ever experienced any of these?

“Teeth Hunger”

Sometimes, especially if we’re feeling irritated or stressed, we want to chew our frustrations away. Our bodies are not calling for food, but we put it in our mouths as an attempt to relieve anxiety.

“Mouth Hunger”

We see or smell something that looks so delicious that our mouths start to water. Sometimes just thinking about a food brings on a craving for it. We desire to taste the food, but really aren’t physically hungry.

“Mind Hunger”

We look at the clock and think we have to eat a certain amount of food because “it’s time”, even if we don’t feel like eating.

Thirst

Sometimes we confuse the sluggishness of dehydration with actual hunger. The body is calling for fluids, not food.

Fatigue

When we sense that our energy levels are low, some of us automatically think that if we eat something, we’ll feel better. However, if we’ve been working extra hard and/or haven’t been getting enough sleep, our bodies are calling for rest, not food.

 

Tips to get started:

Learn your physical sensations of hunger and fullness. Hunger and fullness is regulated by the hypothalamus in the brain. When your body has had enough food to satisfy its needs, signals are sent to the hypothalamus, registering fullness (also called satiety). When we are in tune to our bodies, we recognize when it’s time to stop eating. The stomach feels comfortable, and satisfied — not stuffed. We soon begin to feel calmer, more alert and energized.

It takes approximately 20 minutes for fullness signals to transmit from the stomach back to the brain. So, if you eat too fast and aren’t paying attention, it’s easy to override this system and eat more than what the body is calling for.

Pay attention. Take a moment to sit quietly and take a few deep breaths. to what may feel like emptiness. Ask yourself “what do I need?” “what would feel good?” “What is causing this pain?”“What do I need to say?”It could be hot bath, essential oils, singing, meditation, dance, taking a nap, buying yourself flowers. 


Start loving yourself NOW. Give yourself that spa treatment, go on a vacation, create boundaries at work. This means living in the present and working with your body not against your body. Give yourself compassion.

Enjoy the occasional sweet treat or salty snack. Allowing yourself to “unhealthy” foods every once in a while prevents restrictive dieting, which can lead to binge eating or other eating disorders.

Enjoy your favorite foods. Recreate nourishing versions of your traditional comfort foods. Fries? How about baking sweet potato fries with spices. Want that burger? Use lean sustainably raised grass-fed beef, tomatoes, fermented pickles, and wrap it up in butter lettuce.

Set up for success. Have a meal plan and make grocery shopping fun by learning about new foods and how to eat them. Collect all your recipes and choose 1 or 2 to make for the week. 


If you are still challenged there may be medical explanations such as medications that are interfering with appetite. If you know that painful memories or situations are at the root of emotional eat, it is important to seek guidance to overcome these issues with a therapist.

 

References:

http://www.findingbalance.com/articles/understanding-hunger-and-fullness-cues/

http://www.me-cl.com/difference-between-physical-and-emotional-hunger/

Magic Mineral Broth

Vegetable Broth

This magic broth is perfect for anyone wanting a plant based, nutrient rich broth. The reishi and shiitake mushrooms add earth depth, the ginger adds a bit of spice, and the kombu enriches it with trace minerals and that umami flavor.

Once finished I squeeze fresh lemon juice. I enjoy sipping this in the morning and between meals.

Ingredients:

  • 16 cups Filtered Water

  • 1 Yellow Onion, unpeeled, cut into fourths

  • 3 Carrots, unpeeled, cut into thirds

  • ½ bunch Celery, including heart, cut into thirds

  • 2” Ginger, with skin, roughly chopped

  • ½ cup (~5-6) dried Shiitake Mushrooms

  • 2 slices dried Reishi Mushrooms

  • 1 - 8” strip Kombu

  • 4 tbsp Olive or Avocado Oil

  • 2 tbsp Apple Cider Vinegar

  • 6 Black Peppercorns

  • 1 tsp Sea Salt

  • 1 Bay Leaf

Instructions:

  1. Prepare veggies and add all ingredients to slow-cooker/Crockpot, adding water last

  2. Turn the slow-cooker on low, cover, and let simmer for 8-24 hours. I do 12-15.

  3. Don’t stir! This will make it cloudy, which is technically ok, but clear just looks better

  4. Strain everything out leaving only the broth

Notes:

Heat and drink plain, add to recipes in place of water, such as with rice or quinoa, use a soup base, etc.

This will stay good in the fridge for 5 days, in the freezer for 3 months

To make it protein-rich, simply add two scoops of unflavored grass-fed collagen powder.