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By Stacie Rose If you grew up in a time before you were tethered to technology when people talked in shops, passed the time in waiting rooms by striking up a conversation, shared pleasantries at the market or enjoyed the spontaneity of a smile or impromptu phone call, you are lucky. Suppose you and your pals rode bikes until someone hollered, "Come in for dinner!" or you had to create your own stories, use your own imagination, and sharpen your communication skills by looking others squarely in the eyes. You may have a rather complicated love/hate relationship with your smartphone. Sure, it can help us navigate the road. What in the world did we do before mapping programs? It can help us order a pizza, an Uber, a dress with overnight delivery, or a pair of black pants for our child's concert that happens to be tomorrow, which we happened to find out about ten minutes ago. We can insta-grocery shop, get our car towed, schedule ourselves and our family members, track our kids, find a date, the hottest restaurant, order flowers, book an eyebrow wax, a doctor's appointment, say "I love you" via text, post a video which may delight some repel others. Still, it cannot hold your hand, hug you closely, make you a warm meal, or know your heart- at least not yet. CONNECTION Connection is one of the beautiful aspects of being human. It's why we are here: to connect with others, nature, and ourselves. Smartphones can help us do all these things, but only to a point. The fact that we can Facetime with family in far-off lands is nothing short of fantastic. We can text a quick answer, address, or finetune a plan via text, stay in contact with our children, and snap a photo of an image we want to remember for years to come. We can reach the depths of ourselves through meditation apps and book a vacation. We can be with our family and friends or make new connections while travelling to new destinations. There are so many opportunities! But if we do not relinquish our phones and step away from our tech, how can we truly experience the richness, beauty, and radiance of the people in our lives? How can we ever be heard and seen and satiated? Sure, we may post a photo that fetches a bunch of likes. But how long will that feeling of validation linger? We can smile at the words "I miss you" as an incoming text pings, but how long will it be before we feel that there really "aint nothing like the real thing, baby?" There is just no substitute for human interaction. Technology can be handy when we can't "be" near our friends, colleagues, and favorite people. Working remotely and keeping virtual connectivity has been an excellent development for many. But at some point, it's good to put on nice clothes, venture into the world and put the phone away. It's called balance, and it's the key! FAMILY TIME Ever talk to a partner or family member while death-scrolling? You're listening but not 100% because how could you be listening intently and scrolling? Your partner may be vying for your attention, eye contact, intimacy, and a deeper connection, but you might not be aware because you are missing the signs. Perhaps your child seeks attention, connection, and validation, but the message you're sending when you are perpetually attached to your phone is that the device is "the most' important thing. You may not feel that way and may also be a pretty great parent, but this choice does not utter the words of love. If actions speak louder than words, consider dropping the gadget and picking up your child or holding them with your gaze and undivided attention. No Tik Tocker, Influencer, or hilarious animal video poster will miss you, love you, or make your heart explode with sweetness like another human can. The best gift you can give your loved ones is your precious time. And the phone on the table while eating thing? Just don't! You are a grown-up. Indeed, you can show some humanity, restraint, and a sense of priority. Why not give your mind, body, and senses a feast for fifteen to thirty minutes? Take in the aromas, the company, a moment for gratitude, conversation, or reflection. The phone isn't going anywhere. It's a perfect time to throw it on a charger and give it a rest. THE MULTITASKING DILEMMA The world we live in is fast. We are expected to do five things at once, and although smartphones can improve efficiency, the problem is that they improve efficiency. Ever feel like you get your best ideas while you are in the shower, walking your dog, or right before you slip into a night's sleep? These spurts of eureka cannot happen while clicking away on your phone. It's hard to be here and be there. While multitasking is sometimes necessary, it shouldn't be a 24/7 thing. Multitasking is an extreme sport and can lead to total burnout. LIGHT AND RHYTHM You may have heard the news. Sleep is important. Decompressing before bedtime is necessary for many, and it can be fun to catch up on a bit of news and fashion, see what our friends are up to, and read some mindfulness quotes. Still, if you don't exercise a bit of discipline, the phone can run away with you, and as the moon rises, you may be tricking your body into thinking it's the sun. Your mind and body are perfectly attuned to nature's cycles; darkness signifies rest and repair. Pumping blue light into your face can confuse your circadian rhythm, create anxiety before bed, and lead to a less restful night of sleep. Our systems rely on that time to relax, recharge, and repair. It's vital to focus, mood productivity, and a sense of wellbeing. Keeping a book by your bedside, doing intentional breathing, or practicing gratitude could be your ticket to a good night of ZZs. IMPULSE BUYING You may be thrilled by how easy it is to make a quick purchase on your phone. But having the world- and all its cosmetics, kitchenware, furniture, gadgets, and athleisure at your fingertips can make for some trouble and only sometimes lead to the most well-thought-out decisions. How many impulse buys have you been super happy about? Sometimes, putting the phone down for a few minutes is a good idea. If that critical item is still calling your name, you can always make it happen, but why not be sure? DANGER LURKS Now more than ever, it's essential to be mindful and vigilant when it comes to tech safety, which means that you must be able to see the forest through the trees and not get pulled down a rabbit hole and sucked into the void. There is more misinformation on social media than ever. Many apps collect personal data and use malware that may infect your phone and infiltrate your privacy. Getting some distance and focusing your attention on reality vs an alternate reality, which bubbles just behind the screen, can help you keep your perspective and stay safe. KIDS AND TECH Loneliness, Depression, Anxiety and Obsessive behavior have all been linked to unhealthy relationships with smartphones, especially in children. There is a mental health crisis on the rise, so much so that the United States surgeon general has been raising a red flag. The infatuation, obsessiveness, and dependency on technology are not helping our kids to be kids or feel connected in ways that create stability and self-confidence. Many felt it was the only genuine connection to society, learning, and socializing during the pandemic. But here we are, still tied to our technology and losing ground with one another. Communication between people, in many cases, has taken a nosedive. We have begun a cycle of "Alone Togetherness," where we feel connected but simultaneously isolated. The same is undoubtedly true for adults. We are with others but also on our phones, which, in this case, means we are never "really with others." Kids need parameters, support, and guidelines, and we must monitor the situation. It's wonderful that kids can communicate with one another or play a game collectively from across town or in separate states. Still, children do not have the life experience or understanding of how intensely phone time and social media specifically could impact their physical and mental health. They are watching how we utilize technology. If we don't put our phones down and put some skin in the game of life, why should they? AVERTING A CRISIS The mental health crisis is not only showing up with teens. It's widespread. The grass is always greener. Someone always has a better job, more money, and the perfect partner. Everyone is a fantastic cook with flawless skin and an amazing family. It's hard for most ever to feel enough. It's not just social media. With so many apps at our fingertips, do we have any excuse to miss an appointment, a workout, a birthday, a beat, or to drop the ball? Yes, we do. It's called being human. So, step away from the phone, please. MAKING PEACE Smartphones are incredible. They can be precisely what we need and none of what we don't. It's up to the individual. Making peace with these devices and their role in our lives comes down to balance. It's beautiful that we can hear music, make music, create mixed tapes in the form of playlists, share them, and express ourselves inventively while being thoughtful and deciding what matters most. Paring down the number of apps on your phone is a fast and easy way to prioritize your time, clear clutter and minimize distraction. You can put it to bed when you turn in for the night, silence it at your whim, turn down the screen brightness, and set it to study mode. You are the boss, not the phone. YOUR HEALTH MAY DEPEND ON IT Since we are seeing the effects of technology in real-time and some are finding it hard to create healthy spaces and separation from these devices, our health largely depends on our willingness to set boundaries for ourselves. If you knew too much sugar would make you sick, you might find ways to curb your intake. Too much texting and scrolling can lead to trigger finger, gamer's thumb, stiffness in the hands and wrist, carpal tunnel symptoms and back, neck and shoulder issues. Our sense of well-being often depends on our choices and the effort to curate our lives carefully. Creating balance is a lifelong endeavor, and being with people we enjoy is the best medicine in the world. THE PRESENT IS THE GIFT We must also be able to be with ourselves, dream, watch, and listen to the world and our hearts. Tapping into our truths, intuition, and to the beat of our drum will not happen while we are senselessly scrolling. Take the good parts of technology. Use and enjoy them, but keep sight of yourself and your loved ones. Sometimes, the best way to outsmart your smartphone is to put it down for a bit. Never compare yourself to another mom, medical practitioner, musician, or member of society. You are beautiful and unique the way you are, with the gifts you possess. No face cream will make you 20 years younger (why would you want to be?). No supplement will solve all your problems. No sneaker will make you fitter, but you can make a splash, do some good, make some business connections, and congratulate a friend on a new baby or a job well done. So, snap a shot of something exquisite or simple pleasure and share it with the world, but don't forget to savor the moment and revel in it. Life is precious. Time is precious. Why not make the most of each moment?

By Stacie Rose (As seen in the Winter Health, Beauty & Fitness issue of BC The Mag). As we approach the promise of a new year, let us first give thanks for blessings large and small. We have all been through a lot these past couple of years. It sounds strange speaking in years, but time has forced many of us into unforeseeable situations. Some have taken up walking for the sake of both physical and mental health. Others turned to mediation, yoga and mindfulness. Pandemic puppies have forced many of us outside to soak in some sunshine and fresh air. Some dusted off their bikes while the weather was cooperative or even scored a Peloton to take into the cooler months. There are many, though, who have let their health slide in a big way. Maybe you fall somewhere between your dreams of good health and self-loathing over your lack of dedication to your wellbeing. It’s hard to keep all the balls in the air. Between work-life balance, family life balance, nutrition, fitness, maintaining relationships, home projects, healthy meals, and creating any balance at all. It’s hard to create a plan and stay the course. It takes a lot. Many of us are short on bandwidth these days and have fallen off the wellness wagon altogether. Step 1. Consider sustainability. Many of the goals we set for ourselves, although well-meaning, are simply not sustainable. We are fiercely individual beings. What works for your neighbor, sister, co-worker, or partner is not necessarily what will work for you. Take your individuality into account. What are your strengths? What are your limitations? There are many things to think about, such as genetics, personal ideologies, inspiration and aspirations. The goals you set must be goals you feel you can work towards without getting too easily discouraged. We can all create amazingly empowering lives for ourselves. Yet, it's essential to be clear about specific goals and how we intend to achieve them. Be realistic. Be brave. And above all be gentle, and honest with yourself. You know yourself better than anyone. What choices can you make that will be follow-through-able? Step 2. Realize that you are unique. Start recognizing yourself as an individual. When you stop comparing yourself to others, you can start to step into your power and better align yourself with your purpose. You can begin to notice how you feel in your body. What’s out of whack? What feels good? How would you like to be? If there are things that need to be addressed you will most likely feel it in your gut. Just because a style of eating or exercising served you in the past does not necessarily mean it will work for you today. Aside honoring your bio-individuality you might try to tap into your feelings of wellness or lack there of at this particular moment in time. Step 3. Put one foot in front of the other. Ask yourself what steps you can begin to take in the direction of your goals. Rome wasn’t built in a day or a month, or a year. Be reasonable. Positive change, personal transformation, and even minor adjustments take time, perseverance and patience. If you focus solely on the outcome, you miss opportunities to listen to your body and heart throughout the process. When we listen to our bodies, we can make good choices. Step 4. Be your own advocate. You know best. You know what needs to happen each day or each week when it comes to staying on track. You will likely need to carve out time to move toward your goals. You might need to let others know what you’re up to so they can support you. You may need to say no to things that don’t help you meet your goals or adjust your schedule, lifestyle or shopping list. There are many creative ways to stay focused, like writing your goals in a journal, jotting down notes to yourself daily, or practicing positive affirmations. If you need accountability, you can look for a buddy. You might need to create a plan or set boundaries. But at the end of the day, you'll need to look out for your health goals and treat them as if they are sacred because they most certainly are. Step 5. Flow like water. Resolutions and goal setting can feel very cold and finite. But if we think about fluidity over rigidity, we are coming at our goals from a more human angle. We are ever-changing, free-flowing beings. We’re not robots to be programmed. If we listen to our hearts and gather the information our bodies give us, we can remain open-minded and tweak our goals as we go. It’s perfectly okay to set goals and make necessary changes along the way. Sometimes you don’t know what a destination looks like until you arrive. If it’s not what you were going for, keep moving. Don’t get discouraged. You will know you're on the right track when you feel as though you are living your best life in an authentic way that’s true to you! Step 6. Trust your vision. You are a visionary. Visualize the life you want and the way you feel living this life. Are you smiling? Are you light on your feet? Keep this vision with you always as you set out on your goal setting journey toward wellness. It’s hard to achieve something you cannot visualize. Remind yourself that you deserve to be happy, fit, and well. You are a precious, intuitive being and gift to the world. You have so much to experience in this lifetime. Good health is not a given. It's more often something that needs to be envisioned, cultivated and cherished. It takes energy, time and dedication. As you start to work on goal setting, remember to think about it in terms of sustainability. Take note that sustainability doesn’t have to mean doing the same thing at the same time every day. It can be a couple of twenty-minute yoga sessions a week or taking time each month to support your mental health. It could be reading, writing, juicing, stretching, getting in nature, cooking, or staying connected to loved ones. There are many aspects of health and wellness. It’s essential to make your journey a positive one. We tend to stick with things that feel good. You are in charge and the author of your own story. As you write this story, remember to be good to yourself in every way possible. ###

By Stacie Rose As the season of giving gets underway, many of us will likely ask ourselves the same burning questions we ponder year after year. What do we want? What do we need? And what in the world can we give to our friends and loved ones? These are straightforward questions, albeit with complex undertones. They can conjure a multitude of thoughts and emotions like excitement, joy, anxiety, fear, and even existential contemplating. Why must this time of year create so much overwhelm for so many? And how can we avoid the pitfalls of pre-holiday pandemonium and approach gift-giving more gracefully? It’s a lot to manage and muster because most of us care. We care about what people think of our gift-giving skills and other superficial things like how much we spend. We want to be thoughtful and sentimental yet sometimes lack time to shop or the funds we think we need. We get disenchanted, settle for something less than ideal, or give up and feel bad. On the other hand, we often harbor expectations of what we think we deserve, measuring our worth or how appreciated we are by the gifts we receive. Sometimes we are too selfless, to be honest about our wishes. Other times we throw creativity or thoughtfulness out the window because we simply cannot deal with crowds or handle being swept up in all the sardonic aspects of commercialism. But what if we approached this holiday season a little differently? What if we gave the notion of gift-giving a bit of a spiritual makeover? Perhaps it would be easier to embrace the beauty of this time of year with a game plan that is joy-inducing or even beneficial for both the gift-giver and the giftee. If we thought about gifts that go on and about the sentiment over the stuff, maybe we could turn this folly into jolly! Something vital to everyone, regardless of interests or materialistic ideations, is wellness and nourishment for the mind, body and spirit. We could all use something to feed our souls, and help us feel balanced, boosted and bathed in love, especially during the holidays. Let's be mindful of the fact that a season of festivities and fanfare has many frenzied over family drama, funds, social obligations, avoiding burnout and staying healthy! Something often overlooked is that finances need not be a factor. Some gifts are so uplifting and sweet that you simply cannot put a price tag on them. Gifting a painting, piece of pottery, poem, or framed photo is a perfect way to Shower the people you love with love, as the great American songwriter James Taylor put it so eloquently. Gifts that help us relax recharge and feel pampered are always appreciated. A gift card for a massage, Mani/Pedi, or service at a favorite salon can be a sweet treat for the right person on your list, especially a busy mom, overworked friend or anyone in need of self-care. You might consider making a charitable donation on behalf of a friend or family member with a particular interest in a specific cause or organization. This shows that you care about things they care about. Gifts that create experiences are a beautiful way to stay connected with others. Movie, museum, theatre or concert tickets are spiritually uplifting. They can help someone who may be struggling with isolation. Tickets to an activity that can be enjoyed together can help someone feel appreciated, loved and more connected. Gifts that have a medicinal or immune-boosting spin can be quite welcome during a season of battling colds, Covid-19, Influenza and other nasty viral interlopers. Think along the lines of high-quality herbal teas, essential oils with a lovely diffuser, and books about sustainable wellness, self-care, abundance, healthy cooking, fitness, and manifesting joy. A handwritten note inside the book’s cover is also a nice touch. You can spring for healthy meal service for someone who may be battling an illness and needs nourishment. Gorgeous journals filled with daily affirmations and books on finding gratitude make for loving gifts. Once again, you need not spend a lot- to say a lot about what someone means to you. Other crowd-pleasers that fall into the wellness realm are gift cards to healthy restaurants, magazine subscriptions, wellness apps, meditation programs or a Master class. A soft, warm, wintery throw blanket, non-toxic, aromatic candle, fitness equipment, athleisure, or an updated version of a mixed tape in the form of a personal playlist on iTunes or Spotify could be just the thing! Or....why not gift wrap some vinyl for your favorite music lover? Music feeds the body and soul. Its positive effects are research-based! If you really wanna brighten someone’s holiday and give a gift that just keeps on giving, it’s as simple as one, two, three…plant! Put a plant in a pot, add some nutrient-rich soil, and tie a bow around it! If you've never had a green thumb in your life, pop over to Lowes, Trader Joe’s, your local market or florist for a perfectly potted, living thing that will clean the air, remove toxins, and constantly oxygenate any living space! Easy, economical, beautiful, thoughtful, medicinal, and mood-enhancing. And the recipient will think of you whenever they enjoy the gorgeous, leafy greenery! Safe, clean, sample-size, non-toxic perfumes like varieties from Henry Rose make great stocking stuffers. Stylish reusable water bottles, free of BPA and other harmful chemicals, promote hydration. A sound machine, silk pillowcase or soft scarf can encourage sleep, warmth and relaxation. Gift cards to local juice bars, salad shops or dark, luxurious fair trade chocolate bars with less than 5 ingredients loaded with antioxidants are all excellent options. But the biggest takeaway here is that the greatest gift in wellness is the gift of love, time and presence. The most wonderful time of the year can be dizzying and downright difficult for many people. You may not know what people are going through physically or emotionally or what they need. But as Barbra Streisand sang so melodiously in Funny Girl and brought these very words to life…People who need people are the luckiest people in the world. Remember that a handwritten note of appreciation can mean a lot to a teacher, crossing guard, or the people in your neighborhood who make a difference. Writing a positive review for a doctor, restaurant, house cleaner, dog groomer, or any local business that goes the extra mile could help them generate more business. A gift that keeps giving! This is the time to be with your people. Be with your pets. Be with the ones who make you feel good inside. Love them up, and nourish them with your time, a warm meal, a game of chess, a glass of wine, a movie, or a night of binge-watching something fun. Volunteer to help a friend or give your time to a local organization that needs a hand. The greatest gifts in wellness make you feel good inside and out. These gifts keep you going and make a difference by enriching someone else’s life. Less is often more. It’s always the thought that counts and effort that matters. The greatest gifts… that truly keep on giving are the ones that come with pure intention straight from the heart. Byline Stacie Rose is a mother, writer, producer, songwriter, wellness speaker and health advocate. She’s a certified integrative nutrition health coach, holistic lifestyle enthusiast and free spirit. She’s passionate about making music, writing, and helping others create sustainable wellness. Having navigated some tough terrain, she took a deep dive into wellness to help others reclaim their health. Stacie has dealt with severe food allergies, intolerances, IBS and acid reflux. She found that all these conditions can be vastly improved by making diet and lifestyle modifications. She works daily to create balance and cultivate a beautiful, active, nourished life for herself and her family. A firm believer in the power of mindfully, intentional living, her philosophy is that transformation is about possibility, positivity and persistence and that small adjustments can make a big difference!

How to decrease stress by managing your expectations By Stacie Rose Many schools of thought and modalities incorporate what we have come to call mindfulness. You may hear it in yoga, modern culture, in circles of friends and on social media. It's what we make of mindfulness that matters most. How we internalize, externalize, and synthesize the notion makes all the difference. Perhaps getting comfortable with the term mindfulness has led you to that pleasant offshoot kindfulness. But something you may be missing altogether is a term yet to be popularized in the mainstream, and that's blindfulness. Sometimes we may believe that we are practicing all the mindfulness we glean from our influencers on Instagram, the books we ingest, and the terrifically inspiring TED talks we take to heart. All well and good. But often, we suffer from blindfulnes. It's something like missing the delicate little details by focusing too hard on "everything." It's getting too micro with life and missing the macro, and vice versa. We zoom in and out with the precision of a phycological ninja, yet we ignore the whispers in the wind or grumblings of our own intuition. It's akin to not being able to see the forest through the trees, like forgetting to smell the roses and driving on the freeway to get there faster while missing the signs along the way. It's the journey, friends, not the destination! Easy to forget when you're going a mile a minute. As we pour our energy into our personal lives, professional lives and everything in between, our expectations in this high-pressure world can be sky high. These include our expectations of others, as well as ourselves. With expectations being the drivers that move us, the goal posts, rewards, and bright lights at the end of the tunnels, we often stumble directly into our own blindfulness, missing the meaning in the moments, the magic and the very essence of life as it unfolds before us. You may have heard that adage; you can only control so much. Often this notion has us spinning and spiraling amid the search for some semblance of control in the pursuit of perfection, or at the very least progress. This is not necessarily a terrible thing! However, if control or some variation of perfection is what we seek, we may fail to appreciate the small moments of splendor, intel, adventures and vibrations we experience en route. You've heard of Serendipity?! It's a phenomenon that's not possible in an absolute or controlled situation. There is a certain amount of flexibility needed. We don't encounter or even leave room for serendipity when our expectations become an exercise in rigidity and ultimate futility. It's the fluidity of life, open-heartedness and absence of absolute expectations that leave the door open for the element of surprise. Getting directly to the point now, our expectations of ourselves and others keep us tethered to stress, anxiety, s adness and disappointment. Sometimes we get much more than we hope for. Sometimes we don't get what we want or expect, and that's the biggest blessing and gift from the universe. Often our expectations are not ones that will serve us or lead to happiness. Many times, our needless crusades in the name of expectations lead us further from our purpose, our people (the ones that matter), and ourselves. This is not to say that we should throw our standard out with the bathwater or accept less than we deserve. It is not to say that accountability and boundaries are not necessary because they absolutely are. This is not a stab at mindfulness or kindfulness. Both are powerful tools, beautiful practices and philosophies vital to our wellbeing, as is connectivity to appreciation and gratitude. Embracing these personal acts of kindness and self-nourishment, using the power of positivity and cultivating a growth mindset are ways we can support ourselves and others. Reevaluating our expectations and trying to approach them with more grace and fluidity are ways we can set ourselves up for abundance and the possibility of being uplifted rather than being let down. It's all perspective and approach. It comes down to choices and intentional living. It’s breathing, nutrition, deep sleep, love, finding joy in simple things. It’s taking your health seriously and practicing gratitude. It’s taking a step back sometimes, practicing self-care and listening to your body and your heart. It may take time to rejigger things a bit. But most things worthwhile take time and perseverance. Hey, ya never know. You might even eventually defy your own expectations!.... ######

By Stacie Rose Warmer weather seems to conjure a collective feeling of easy breeziness that is always welcome. The long-awaited summer sunshine can unlock our most primordial senses. And that vitamin D rush we crave, along with those intoxicatingly lovely sights and sounds of summer, usher in a feeling of deep calm. It’s blues skies ahead and time to rejoice and get outside! It's also a good time to lighten up and release extra baggage. That could mean taking a less is more approach to wellness… inside and out. "Simplicity is the ultimate sophistication."— Leonardo da Vinci There has been a lot of buzz about simplifying, and for a good reason. Summer may be your season! Your state of mind, body and spirit could depend on your willingness to create smart, streamlined, sustainable habits that serve your life right now. It's uplifting to work towards creating the lifestyle you imagine for yourself. One day? Or day one? You decide. SUMMER NUTRITION Summer nutrition is a great place to begin. When approaching food for vitality and wellness, it's a great idea to think fresh, local, and organic. Find out what's in season near you. Frequenting farmer's markets is an excellent way to get outside, be social and support local farmers. Find more nutrient-rich foods that are less likely to be sitting on a supermarket shelf. The less your food must travel, the less chance of contamination. Going with organics is a safe way to avoid chemical sprays and pesticides. If you are partaking in dairy or meats, there are also ways to simplify. Look for options free of antibiotics and growth hormones. You'll be doing your body a favor and protecting your family. Another way to work the summer food circuit is to fire up the grill. It's an excellent option for cooking in a leaner way. Simple soups like gazpacho can be so satisfying and pack a powerful punch of nutrition. Salads are easy to toss together and help keep summer dining fuss-free. Fashion a large salad and add in different types of protein like beans, tofu, or grilled chicken throughout the week for a variety of beautifully wholesome meals. Fruit can be a bit high in sugar, but summer offers some super options for satisfying a sweet tooth. Tart cherries and tantalizing berries are so high in antioxidants. They can help stave off cravings for items high in salt and sugar that could cause bloating during the hotter months. HYDRATION When it comes to staying hydrated, you really can't beat H20. If you need to punch it up with a little something zingy, drop some frozen fruit in your water bottle. A squeeze of lemon or twist of orange is an instant mood booster. Crushed watermelon or pineapple will make you feel like a vacation is on the horizon. Staying hydrated is a simple way to avoid cramps and headaches and keep your skin glowing all summer long, so don't skimp on your water intake. SUN PROTECTION Protecting skin from the summer rays takes some work, but you don't have to get fancy or spent a lot. A good sunscreen in the morning is a must! Even when it's cloudy! You need not go for complicated. A good SPF 30+ without unnecessary chemicals is the way to go. Keep it simple! Ask yourself if you would put the product in question on a child? You won’t want to be feeding your face or body with harmful chemicals. Wearing sunscreen should not make you compromise safety. If you are unsure, there are sites you can consult, such as Environmental Working Group. EWG puts out a list of the safest sunscreens every summer. Most are affordable, wear well, and smell divine. SUMMER FITNESS Staying fit all summer long should be joyful. Whether you are biking, hitting the beach, running or opting for yoga or anything in between, choose movement that feels good and gets you outside. The cooler months send many of us underground and into hiding. Finding ways to soak up the good weather can be the mood enhancer you need and an opportunity for more social engagement. Even gardening can be an excellent way to break a sweat and breathe in nature. Plus, the rewards are enormous! Whether you are looking to tone up or wind down, make it a goal to stay present. That's where the good stuff happens. Wherever you are, be there totally." – Eckhart Tolle SHEDDING THE EXTRA WEIGHT Shedding weight does not necessarily have to do with diet or body mass. It's about your state of being. Why not clear out your closet? If it doesn't fit and it doesn't make you happy, give it away or toss it! The same goes for fermenting creams, perfumes, old supplements and melted makeup. You don't want to put stuff on your hair or skin that's expired or past its prime. It never feels good to wear clothes that just don't fit. Summer is a time to feel good in your skin, so take good care of it. Simple is best. A quality cleanser and gentle exfoliant will keep your skin soft and healthy. Choose products wisely that are free of harsh perfumes and dyes, and always moisturize and remember the SPF if you are headed outdoors. HOME EDIT Taking a little time to evaluate your home, sleep space, and cut the clutter can be meaningful and therapeutic. Summarizing your surroundings will help you embrace the season with ease and grace: summer plants. Embrace summer books, summer skincare products formulated for warmer weather, and essential oils and scents that spark joy. Tidying up, lightening your load, and brightening the palette in your living space can be a breath of fresh air and help curb feelings of stress. Think in terms of creating your sense of serenity. Cultivating a windowsill herb garden and storing heavy blankets or items that make you feel weighted down can be fast and easy to give you a lift. BREATHE -Live in the sunshine, swim in the sea, drink the wild air." – Ralph Waldo Emerson When taking a less is more approach, a good jumping off point and excellent place to come back to is your breath. It's free; It's easy. It's quick, and you will undoubtably feel lighter in moments. Five deep, intentional breaths can make all the difference. Add a few minutes of meditation, and you could have a whole new perspective. Never underestimate the power of simple, meaningful actions like a walk, bicycle ride, bath, call to a good friend, or a few minutes of self-care. A few gentle adjustments in your day-to-day routine could help you feel like your best self… all summer long! ###

As Seen in BC The Mag's SPRING Health, Beauty and Fitness Issue

(AS SEEN IN BC THE MAG-HEALTH, BEAUTY AND FITNESS ISSUE) How to Avoid Physical and Spiritual Burnout By Stacie Rose BURNOUT IS OFTEN AVOIDABLE Most of us live pretty busy lives. Even those with less on their plate often find it hard to create a sense of healthy life balance which, left to chance, can create a super burnout scenario making everyday life feel impossibly grueling and exhausting at best. So, what can be done to avoid what feels inevitable during these pandemic times that have left many juggling and scrambling? LET'S FACE IT The first step to avoiding burnout is to face it. This is not to say that you should welcome suffering. It's essential to meet the things that manifest overwhelming feelings, physical exhaustion, emotional overload and all the components that leave a person depleted and much less than okay. Those precise "things" might be very different for each individual. Half the battle is recognizing the elements that lead you towards burnout. Too much work? Not enough R&R or time to nurture friendships? A lack of physical activity? Fried food for days? We all need to decompress, self-revelate and take stock of things. YOU ARE UNIQUE The catalyst for chaos can be specific to a particular individual. Some may feel overwhelmed by an imbalance in the work/life paradigm. Some may assert that they are taking on too much at home. Parents get weighed down trying to teach, love, provide, shepherd, inspire, nourish, discipline, and "do it all!" Many people feel burned out on social media, keeping up with the fabulous lifestyles of practically everyone with an Instagram account. Teachers have had to become computer programmers, parents have had to become teachers, medical practitioners have to work so much overtime that many have felt broken down physically and mentally. We're expected to keep going and persevere, especially in times of trouble. There's often no room for tears or tolerance for pulling off to the side of the road for rest, which is why we must nurture ourselves and speak up when the going gets rough. It's okay to sit one out. ADVOCATE FOR YOURSELF Self-advocacy is a new concept to many. People often feel that it's not their place to speak up and to offload the weight when it's just too much. Humans are indeed capable of a lot while we are also… "only human." Since we all have our own crosses to bear, boiling points and breaking points, we must learn to be true to ourselves. You cannot compare yourself to anyone. What causes one person bliss can be a pathway to burnout for another. If you do not advocate for yourself, it's entirely possible and even probable that nobody else will. You owe it to yourself and those who rely upon you, be it partners, pets, parents, or children, to look out for numero uno! Remember that you cannot pour from an empty cup. No one can. PRACTICE SELF CARE AND SELF PRESERVATION "Health is wholeness and balance, an inner resilience that allows you to meet the demands of living without being overwhelmed." ― Andrew Weil The art of self-care can be complex or straightforward. It's your choice. It's vital to find the forms of care and self-preservation that work best for you. Remember, your bio-individuality means everything. A massage can be heavenly to some, while others might prefer a vigorous walk or some kitchen therapy in the form of high caloric baking. Meditation can be the path to enlightenment or simply a way to preserve some serenity and sanity during the hustle and bustle kinda week. Music and nature are equalizers for the vast majority, but youmust cultivate the practices that alleviate the stressors in your own life. Setting clear boundaries in the workplace or with friends and family can make all the difference. Turning a thousand yeses into five hundred nos could save you from utter exhaustion. Learning to bubble up, self-protect and deflect negative energy or intrusiveness can be life changing. Releasing toxic people and tossing foods and household products with dangerous chemicals could be a powerful tool for battling burnout. NOBODY IS PERFECT You cannot be everything to everybody or save the day every day. You cannot sustain work, relationships or health with no sleep and will probably feel lousy if you do not eat nutritious food and make time to move your body and do things that spark joy. You cannot always say the right thing. You will make mistakes. Often. Please give yourself grace and gratitude and extend that to others who also might be on the edge of burnout. THINGS OFTEN WORK OUT A positive mindset never hurt anybody and has the distinct power to move mountains and other obstacles out of the way. Whether you have an etching of Ganesha in your home (for removing those obstacles) or you have never heard of Ganesha, spirituality can play an influential role. People pray for a reason. Getting back to meditation because it's worth mentioning twice, many find solace in those mindful moments. It's a small thing we can do for ourselves with significant benefits. Journaling can be a beautiful way to connect with our stressors and solutions. Breathing is paramount and can save the day in mere minutes. But the takeaway here is that things often work out, especially when we help restore ourselves. WHAT'S AT STAKE? The effects of burnout can range from being resentful, irritable, exhausted, unmotivated, and bummed out to diminished physical and mental health. We must take this concept seriously and find ways to mitigate stress, toxicity and overwhelm. Burning out can fray our relationships, cause anxiety, physical ailments, and a multitude of diseases. In other words, it matters! LOOK TO THE STARS Books, gurus, and inspiration could be around any corner, but you must be willing to seek that stuff out. Devotional, intentional efforts towards preserving and restoring a sense of wellbeing can take a bit of work, tenacity and creativity. This kind of work is undoubtably the most worthwhile variety, by the way. It could be a wellness practitioner, therapist, friend, fellow mom, politician, poet, or songwriter that brings some level of insight. It's up to you to grab hold of it, build upon it and remember that health is wealth every time. WHEN THE GOING GETS TOUGH… When things feel like too much, it's a sign to slow down, relieve the pressure, look within, make a change, or seek help. It can mean all of those things. Sometimes we simply need support or to reframe, recalibrate and regain perspective. We owe it to ourselves to show up as our best selves or at least some close rendition. Life is beautiful, but it can also be hard to navigate and that is why people need people, now more than ever. We are in this together and must be gentle with ourselves and one another. Space and time are powerful concepts. Love and compassion are always healthy options for battling burnout; whether it's a blip on the radar or a big deal, you owe it to yourself to get back to the you that feels true. Make wellness your highest priority. Be present. Burnout can come in many forms, but it doesn't need to derail you or impinge upon your quality of life. You are worthy of feeling relaxed, recharged, and ready to revel in the next moment, whatever that may be. ####

In the upcoming Summer Health, Beauty and Fitness issue of BC the Mag. By Stacie Rose

In my car on the way to an imaging center in Hackensack NJ for an MRI, I felt harried, yet calm. I knew what to expect, or so I thought. Just a quick X-ray of my shoulder/rotator cuff, then home to walk the puppy and do some work before picking up my son from school. I had pre-registered online, called to make sure my medical insurance would cover the procedure or at least most of it. I felt about as collected as one could feel going for some routine imaging. Cut to the changing room five minutes later and a technician telling me to remove all jewelry, exchange my clothing for an oversized robe, lock up my possessions and that the MRI would take about thirty minutes. Wait, I thought. Thirty minutes? “In that tube”, I inquired. I had thought this was an in and out kind of thing. “You were thinking of a CAT Scan,” she said. She was right. I had been saying MRI but imagining a CAT Scan which I was familiar with. The thought of being cloistered in a tight tube shaking and vibrating and clanking in my ears for thirty minutes suddenly made me panic. I began to lose my composure. I started to cough and imagine backing out. She asked if I was okay. I quickly tried to play it cool, gain my composure, mostly for my own sake but she could tell I was having a moment. I removed my necklaces, one rope chain, one with a crescent moon with my son’s name etched in it with his date of birth on the back of the moon, earrings with safety backs that took an eternity to undo, a bracelet with the word LOVE inscribed in it. Then I removed a rose quartz stone from my pocket. I often carry semi-precious stones during challenging weeks as a talisman/good luck charm. I asked for some water and coughed some more, stalling and I could tell that the technician thought I was about to run for my life. But I didn’t. Which is one of the reasons I am telling you this story. I could opt out, run for the hills or at least to my car and drive away or I could try to improve my quality of life. I have been dealing with what I have begun to believe is an old injury, but now I’m not sure. I seem to keep agitating the same spot which I had pinpointed as my deltoid. It’s gotten progressively worse and even doing yoga, which seems to help with everything causes more pain. That tells me something. I decided to finally have it X-rayed and the first round showed calcification which apparently can just happen. There does seem to be a boatload of this calcification in and around my rotator cuff which causes inflammation, which causes pain. Not super chronic pain. But chronic enough as it acts up more and more often. I am a believer of facing things that are painful and trying to make them better. I knew I was having some anxiety. I was masked, a little warm, having a bad allergy day with the pollens counts being so high and nervous (not to mention the pain in my shoulder that brought me here in the first place). I was down on myself a little for having anxiety at all. Then backtracked and reminded myself that it’s not a terrible thing and does not mean I am not brave or together or whatever. I thought about how I would help my son Miles navigate a situation like this one and then I began to talk to myself internally with the compassion I would give to a child or any another human being. We are often most harsh with ourselves. I began to tell myself that it would all be okay and that I could do this and that nothing bad was going to happen. Mind over matter. This was meaningful. To me. Nothing bad is going to happen. Ofttimes the way we feel is directly related to the way we speak to ourselves, which is directly related to the way we continue to feel. Breaking this cycle is possible when we show ourselves some love, patience and grace. The Technician, whose name was Alex then ushered me up a walking ramp asking me if I was okay, I told her I was. I was saying it and trying to believe it all at once. She handed me earplugs, told me it would be a bit loud, then positioned me on the machine. Above me were plexiglass panels with photo realistic blue skies and clouds. I started to relax. Nature in its many forms (simulated in this case) can be a surefire elixir. She asked me if I wanted headphones to wear over the ear plugs and told me she could run Pandora through the phones and asked if there was any music I would like. I took her up on the offer, naturally and opted for relaxing classical. Nothing to upbeat or frenetic. Something soothing. She got the message. She positioned me, propping up my arm. Offered me a blanket to which I declined and mentioned that my arm might get a little warm throughout the process. I asked if I would be able to communicate with her during the 30 minutes if I needed to. The thought of being jammed in a tiny vessel with technical noise banging in my ears with no way out terrified me. She then handed me a squishy ball and told me I could hold onto it and squeeze hard if I needed to stop for any reason. This was a huge relief! It was a way out if I needed it. An exit route. An emotional safety net. This changed everything. I began to feel a little more like myself. I asked her if I could do some deep breathing, I thought she would welcome the idea, but apparently deep breathing might be too much movement and mess up the procedure. Normal breathing only. Thank goodness for that. No breathing for thirty minutes would obviously not be an option for me. Okay, so I could breathe consciously, just not with too much gusto. Fair enough. It didn’t matter because once the machine went on and the music started flowing though my headphones with the first few notes of Debussy’s Clair de Lune, a song so familiar, almost like an old friend my eyes flooded with tears, as the fear left my being. I just knew I would be okay. The music had very literally soothed my body and mind. My breathing returned to a very natural, nourishing even inhaling/ exhaling pattern as I felt this calming breathreturn. I became more confident in my ability to flow almost effortlessly through this procedure. Each song was a gem that I knew like a lifelong lullaby. I had reconnected with my breath. Then another monumental thing happened. Alex told me I was doing great! The time started to pass more quickly, with each song. I got used to the clanking and banging and buzzing all around me. I was able to let the sound happen and then move past me. It was like meditating. I told myself at some point in the music and incessant banging that I would use this time to take a little rest and do a little meditating which I sorely needed after a lousy night of sleep with the dog whimpering, our son waking from a nightmare and feeling like I had barely slept when the alarm sounded. “You’re doing great!” she said again, following it up with a declaration of only six minutes left! I could easily have endured another fifteen. The uplifting, calming and compassionate aspect of the tried and true “You’re doing great!” reinforcer simply cannot be overstated. We all need to hear this. I tell it to people. I mean it when I say it. I wanna encourage those around me…. my son, my puppy, my husband, my parents, colleagues, fellow musicians, and everyone under the sun who is doing their best! I think it’s important to let people know that they are doing great when they truly are especially when self doubt strikes. It’s also a sign of appreciation.You’re doing great and You can do it go a very long way! The power of positivity has always been incredibly intriguing to me. I advocate this. I preach this. I teach this and yet I need to be reminded too because I am human, and I falter and fail like the best of them. I completed the MRI. No stopping and starting. No sweat in the end. Hopefully I’ll receive the right treatment and be feeling good as new soon enough. I try to learn from the experiences that are challenging and to humbly impart some wisdom where I feel it may serve someone. So many of our experiences depend on where we are at the moment things occur. On another day I may have been less overwhelmed. Who knows? Doesn’t really matter because the moment has passed and here I am typing with a cool glass of water beside me, the sun setting through my window, my son watching Star Wars, the puppy resting, the hubby on his way back with dinner and a peaceful calm and contented feeling of being home, being safe, being healthy and knowing that summer is on the way! So here is a cheat sheet, some bullet points to file under (THE NEXT TIME I HAPPEN TO COLLIDE WITH A STRESSFUL SITUATION — SPECIFICALLY OF THE UNKNOWN VARIETY) SHOW YOURSELF COMPASSION IT’S OKAY TO STRUGGLE SOMETIMES TALK NICELY TO YOURSELF (not necessarily out loud) BELIEVE IN YOURSELF THERE IS ALWAYS A WAY OUT, A SIDE DOOR, OR AN ALTERNATE ROUTE. YOU CAN RENAVIGATE, REGROUP, RESCHEDULE AND RETURN TO THIS WHEN READY. CONNECTING TO YOUR BREATH IS THE FASTEST WAY TO GET CALM NATURE CAN SOOTHE YOUR SOUL YOU CAN DO IT!… AND YOU’RE DOING GREAT MUSIC WILL CALM YOU, HEAL YOU AND REMIND YOU OF WHO YOU ARE AND WHAT YOU ARE. MADE OF. DON’T BEAT YOURELF UP. LIFE CAN BE TOUGH SOMETIMES. LEARN THE LESSONS. MOVE ON. THE NEXT MOMENT IS ALREADY HAPPENING.