Permission to BE whole

12742010 10153905164929785 243808370252519197 n

image on google


Do you believe the quote?  Does it ring any bells?  For years the thought of receiving validation and approval from others was a driving force behind most relationships.  Yet that belief quickly became taxing when the giving wasn't always reciprocated.

Health issues surfaced as signs of having unhealthy boundaries through overgiving, causing me to take a valid look at how I was showing up for myself.

As challenging as things felt, putting myself first on the list, and re-training others how to listen to me the way I valued to be heard has been tremendously satisfying.  

I no longer over commit out of a sense of validation, obligation or duty and am joyfully conscious with selecting what to choose to invest time and energy on.  

Have found these actions not only validate greater wholeness, it models to loved ones the importance of how self care benefits everyone! 



Magic of Thailand

My daughter Sharon loves the asian culture. She's thought about traveling out of the country for years. In the summer of 2015 decided to experience becoming certified in Thai Massage in Thailand and created a plan.

She's already certified as both a Massage Therapist and Fitness Trainer, yet wanted to immerse herself in the culture that taught it first hand; differently than what she would have experienced in the US.

12466298 988747067863039 8162506708883734805 o

For months she planned, prepared and researched what she needed to do.  End of December her dream came true and the gift her father and I gave was taking care of our 9 year old grandson so she could experience this adventure without worrying about his wellbeing.

12651341 10153945162768593 4416356203526840883 n

Once there, she learned alot about her perceptions, strengths and weaknesses. We skyped just about daily when my grandson was staying at my house.  I was so proud of her courage and bravery, for committing to a course, then stepping out of her comfort zone to explore and experience life in a completely, different space than the one she's familiar til this trip.

12419089 985624681508611 5058526209569740640 o

12654543 10153945162543593 4351146974818188503 n

In the first few weeks, there were days life was challenging; as it stretched and expanded her conditions beyond anything else she had ever done.  She missed her son, family, familiar routines and the knowingness of a daily regime; yet she stayed true to being open to learning things about herself that would not have occurred had she not jumped into this adventure with both feet.  

12465874 987385481332531 9036115271162290564 o

IMG 1644

She came back changed, filled with greater peace, more energy and inspiration. Am proud and honored to call her daughter as she is one of my favorite teachers.  We share the desire for adventure and travel and I am happy to have been a part of this experience with her.

Mindful Holiday Eating

Last year around this time I found myself being one of those eating foods at work that were not the healthiest.  

Vendors would bring goodies to the workplace, on top of the foods we'd order in.  Unbeknowst was the fact that what I was putting in my gut was actually setting my body up towards becoming pre-diabetic; as I was more sedentary, eating less fresh fruits and veggies and more cooked and baked items.

In January of 2015, disclosure of that fact led to education and research around learning better ways to eat.  Also researched the kinds of exercise to what works best in tandem to my age and body size.  

None the less, by becoming proactive about my health and wellbeing, the results have been amazing.  I found healthy eating and excercise can work wonders.  My blood sugars dropped 4 pts, as well as my body trimmed off 35 extra lbs.   Through understanding how our bodies work and giving them healthy alternatives, we can in some cases even reverse signs of aging.  

With both the holidays and winter season upon us, was looking for tips to share around mindful eating and found a pretty good one from the American Heart Association!  

Check out the link - This Holiday Season, Eat Mindful not Mindless

During this holiday season, be a gift to your heart as well as your overall health!  



Latest News

Song Writer Girl Mixer Event

Healthy Tips for 2017 from Well + Good

Some Great Tips for 2017 from Well + Good

Sisterhood with Women's March

Regardless of whether or not you were for or against the march of women over the weekend, the one component that activated inspiration was witnessing masses of women using their minds, voices and bodies in unity with one another.  

Article written from William Henry - click on this link for the article  

New York Times sharing pics of the Masses of united women around the world

Till Next Time,



Updates to website

Due to some website updates and changes, found a glitch on contact page -  so while things are being worked out, any inquiries can be sent to  This email address is being protected from spambots. You need JavaScript enabled to view it.  or through my other social media outlets  ~Namaste and Blessings, Valerie

Are Carrots healthy For You?

Read a great article about carrots from the ezine Eating Healthy by Verywell.  I use carrots in a multitude of ways, especially since they are good for the eyes and have great fiber.  I actually made a kale and black eye pea soup with carrots included that was so tasty! As we mature, our bodies produce less enzymes and raw veggies are great for that.  Since this is a veggie that does contain sugars, just be mindful of the amount you consume, otherwise get creative with them, as they are available year round in most markets!

Benefits of Carrots


Who's Online

We have 44 guests and no members online