Microflow: An Alternative For Those of Us Who Can't Meditate
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If you can't meditate in the conventional way, don't worry, there is another option. 

I would like to first and foremost apologize because I have not written in a very long time due to the fact that I am completing a two-year Master's program in one year and all of my creativity seems to be flowing directly to my thesis. 

I have, though, been taking some time to self-study happiness, a concept I've been struggling with recently (probably because of burn-out). I've been reading books, listening to podcasts, watching documentaries, observing, and pretty much any other form of learning possible, about joy and happiness. One of the topics that has stuck out to me the most from all of this is microflow. 

What is microflow?

To put it simply, microflow is just the idea that you're getting happily lost in what you're doing to the point where you're in a subconscious state of flow. I just finished a book on Ikigai, the Japanese word for what essentially means your life's purpose. Ikigai originates from Okinawa, the happiest city in the world with the longest life expectancy. The book is full of advice, but each lesson is all about how you must reduce stress, find your purpose in life, and work towards fulfilling that purpose. 

When your life is in flow, you're balanced and you feel as though you are working towards your life's purpose. Microflow then, are the tasks you do throughout the day that put you in an almost meditative state. If you can't meditate, don't feel inadequate, there are people who are not supposed to meditate the masculine way of sitting in lotus pose and eliminating your thoughts. The purpose of meditation is to listen to your higher-self/angels/whatever or to give your brain a much needed break. Microflow still helps you achieve this.

Examples of microflow

A few areas of my personal life where I experience microflow includes cleaning, gardening, zentangling, coloring, and creating. 

An example that stood out to me was how Bill Gates uses microflow. He insists on doing the dishes every night because it gives him a chance to not think about everything going on in his head. He only focuses on washing the dishes. And he throws in twists and challenges, trying to do the dishes a little better each night. He does things like wash all of the dishes first, then the silverware, or he tries to get them even cleaner each time, etc. 

This is much like meditation because you try to meditate longer, or deeper, or reach a state of meditation quicker each time. Whether it's meditation or microflow, it's a practice. 

There is a story I read about the Dalai Lama and the author who both were hiking up a hill. The Dalai Lama was 30 years older than the author and made it up the mountain in half the time it took the author. When he asked the Dalai Lama how he can hike so quickly at his age he responded that the author thinks about his life, troubles, anxieties, etc, while climbing the mountain. When the Dalai Lama climbs the mountain, he only climbs the mountain. 

Going back to my examples, I notice I am almost in a trance when I am gardening. It is to the point where I barely notice outside sounds. I have no sense of time, I am simply gardening until the task I set out to complete is done. And again, I try to do it better every time. So I'll try to think of a better way to compost, or a more efficient way to layout my plants, or how I can attract pollinators. This is my meditation because my brain is only focused on one thing at a time, my mind isn't racing, I have no anxiety, I feel happy in that constant state of flow, and I can feel a certain sense of pride and accomplishment once the task is over. Plus the fact that it is outdoors helps with grounding. (I also am in a constant state of flow when I play the Sims, but it's so unproductive I feel guilty afterward.)

An example that I know everyone can relate to is Candy Crush. On the surface the game seems utterly useless and childish, so why is everyone so addicted to it? When you're playing in you're in a state of microflow. When you beat the level you feel accomplished, you're only focused on that one level, that one task. It has actually been proven to help people when they're doing something boring such as waiting in line or listening to a presentation that is below their educational level. The Japanese believe boredom is what causes aging - to the point where they do not even believe in retirement. Finding a microflow activity to add a level of complexity to mundane tasks also helps with happiness and relieve stress. 

TL:DR Summary

If you don't feel like reading this whole post just know that microflow is a task that puts you in a meditative state, relieves boredom, improves happiness, and should be a task complimentary of your life's purpose. The importance of meditation cannot be understated, especially for improving your mental health, so if you find it extremely difficult you don't need to feel like a failure. Just microflow. 

Codependency: you can love TOO much

Let's define codependency

In a nutshell... you're codependent when you base your self-worth on how much you help others. There's nothing wrong with wanting to help people, BUT there is a line with helping TOO much and it'll hurt the person you're trying to help AND you'll end up hurt as well. 

As always I don't expect you to be able to distinguish where that line is all on your own so I'm here to help. A good identifier of if you're codependent is how helping others makes you feel. When you help people do you feel resentment for helping them? Or do you feel like you were trapped or guilt tripped into helping them? Or do you feel guilty for NOT helping? Like I keep saying, if you do not WANT to help them solely because you're compassionate and will enjoy it, you're probably codependent. 

For example, if you find yourself only going out and drinking with your best friend because that's what they wanted to do even though you were feeling a movie and going to bed early and THEN you feel resentment towards them afterward, or if you're afraid they won't like you anymore if you say no... you're codependent. 

Another example would be if your adult child or parent frequently asks you for money and you say yes telling yourself it's because you're a kind person, but really you find yourself screening their calls because you know they're going to ask you for money and you feel that resentment creeping in... you're codependent. 

OR if your relationship is only stable when you feel like your partner needs you. Again... you're putting your self-worth into another person needing you, or into their well being, or how much they think you've helped them. 

"How empty of me to be so full of you"

Why this is SUPER dangerous

There are SO many reasons tbh. You can end up enabling bad behavior. Your self-esteem is based on others perceptions of you which means it can go down and there's nothing you'll be able to do about it. You can put a negative strain on your relationships. You can start resenting people because you're masking your feelings and not stating how you really feel. 

What is so hard about codependency is that it blurs the line between compassion and "doing too much". This topic is taught in trauma and addiction therapy to families AND patients because it can lead to compulsive behaviors, anxiety attacks, chronic depression, apathy, suicidal thoughts and loss of self. I cannot stress this enough... if you're feeling ANY of these things PLEASE really think about why and seek therapy because we ALL have codependent tendencies. 

How to recognize and break away from codependency

In other words "okay, I've realized I have these tendencies... what do I do?"

The first thing you should do is set boundaries. I wrote a post on Why Setting Boundaries is Important that can explain more on how to do this. Start really thinking about how these behaviors make you feel. Notice when you feel resentment and stop doing it. I stopped going out with my friend who only wanted to drink because I didn't want to and our friendship was worth more than a night out. Resentment ruins friendships so I stopped saying yes to things I didn't want to do because I actually cared about the friendship enough to say no. 

The second thing is to put focus back on yourself. Being a self-less person is not an admirable trait. You NEED to address your needs before anyone else's. Ask yourself how you would feel about doing something before you do it. Again this goes back into self-awareness that I feel like I talk about all the time. You are the MOST IMPORTANT person in your life! Write that on a sticky note and stick it to your mirror because if you fail to put yourself first people are going to take advantage of you, and you're going to ruin relationships because you resent them and it's not fair to those who are important to you. 

The third thing is to LET THE FUCK GO. You need to detach from everyone else's life, drink a margarita, sit in the quiet, and meditate. It's also codependent to try to run other people's lives. This is the one I struggle with the most (I always think I know what's best for everyone in my life). The real selfless act is allowing other people to live their life and make their own mistakes and I PROMISE you your relationships will be so much stronger. You hate when other people butt in and tell you how to live your life, so don't do it to them. 

Repeat after me:

If I keep from meddling with people, 

they take care of themselves

If I keep from commanding people,

they behave themselves

If I keep from preaching at people,

they improve themselves,

If I keep from imposing on people,

they BECOME themselves.

- Lao-Tzu

(The founder or Taoism)


Smudging: A Quick Quide To Ridding Your Life of Negative Energy

What is Smudging?

To put it simply smudging is just correcting energy. There are many different ways you can smudge to rid negative energy or to bring in positive energy, etc. It's an ancient ritual that has been practiced throughout the history of humankind.

There are many ways to correct energy such as bells, drums, and smoke (smudging). One day I'll probably end up using all of these methods, but for now I just use smoke. You can use dried sage, Palo Santo, sweet grass, and Tibetan incense for energy correction. Sage, Palo Santo, and many kinds of incense rid yourself, your home, your pets (really anything) of negative energy. Sweet grass and other types of incense bring in good energy.

How to Smudge

To smudge yourself you want to burn your medium (sage, palo santo, etc) and make sure all of your windows/doors are closed. You need to make sure the negative energy is expelled, with a window open it can hide. You want to first take the burning sage or whatever and make an outline of your body (kind of like a chalk outline for dead bodies). Then you'll "color it in" both your front and back sides. I spend most of my time on my stomach and head because that's where I feel the most negative energy hiding, but spend more time on the places where you feel it needs more.

To smudge your home you want to simply take your burning medium and do the outline of each room first and then "color it in" spending more time in places where you feel negative energy. I usually spend a lot of time over my bed (because when you sleep you're unprotected and negative energy knows it) and in my closet because what I wear holds negative energy too.

Once you have gotten out the bad energy you can use sweet grass or various types of incense to bring positive energy back into the room or to yourself. This is a great ritual to do right when you get home so you shed off the world's negativity and bring in positivity for yourself and your family to feel at peace.

Also, keep in mind that in the beginning you might hurt. I always got raging headaches in the front of my head. This is a GOOD thing. It means the energy is leaving. Negative energy doesn't want to let go so it's putting up a fight. My recommendation is to keep smudging until it stops hurting and then you'll have won.

When to Smudge

I literally smudge every single day. If I'm feeling cranky or not like myself I know it's time to smudge. If I can't meditate I know I need to smudge. We gather energy, good and bad, all day long just from being in other people's auras (each aura is 3 feet so if you're within that length you're essentially sucking up someone's energy).

If you watch something on TV that's sad or makes you angry it's because you're picking up on those vibrations (vibes). Whenever you're feeling like you're having a bad day (which isn't a thing, your energy is off), or if you feel like you're out of balance because you keep dropping everything or tripping then your energy is off and you need to smudge.

Last Notes

You can buy any of the mediums I mentioned to smudge with online or at crystal/new age shops, or even health foods stores sometimes have little kits you can buy. My advice is just to try it once and I promise you'll be hooked. You'll feel better almost instantly. Now it's like as soon as I get home I can't wait to smudge and feel like myself again.

If you have any questions at all about what to buy or what to do reach out and I'd love to help.

Why Badass Bitches Meditate Every Single Day

I've noticed that meditating is all of a sudden this huge fad craze and let me just say I am STOKED about that! Meditation used to, and probably still does to some extent, have this stigma surrounding it that it was for disillusional hippies or for pagan religions and blah blah blah. Let me first just say every religious text mentions meditation, every prophet meditated, and YOU SHOULD TOO. Here's why....


Badass bitches are busy AF

If I had a dollar for how many times people told me they were "too busy" to meditate I could pay for a cruise. I just want to make one thing very clear... if you are "too busy" to meditate then that means you need to meditate even more. If you don't have time to meditate for 5 minutes every day then you should be meditating for 10.

When your brain is constantly going without ever getting a break it it much less productive. Meditating puts your brain into lighting mode and allows you to get so much more done in a shorter amount of time so you're working smarter, not harder, and will eventually be less busy.

Their creativity is going to get a boost

Want to know what I do before I write a post? I meditate. If I don't, all of my thoughts from whatever I was working on earlier are still encompassing my brain and they don't allow me to just focus on writing. There's a reason why some of the most creative minds on the planet meditate daily, it gives them that edge.

And no matter what profession you're in, from sculpting to accounting you need to be creative because you need to be resourceful in order to be the best in that profession. You need to be resourceful to constantly be improving your daily habits and routine.

They're going to have more patience

Badass bitches are well-liked as I stated in my other post, How To Be A Badass Bitch Who Gets Shit Done. Well-liked people are happy people and happy people are patient people. I'm a much happier person when I'm not instantly irrated because I just got cut off in traffic. I'm a happier person when I can handle negative people because I have the patience for it. And when I'm a happier person people like me more and when people like me more it builds relationships, which builds my network, which increases my resourcefulness... you see the evolution of this right? We all know patience is a virtue so I do whatever I can to increase mine... which means meditating daily.

They're going to increase their self-awareness

Meditating helps you fine tune your intuition and this is super important because it's at the center of our decision making. "Going with your gut" is only a wise decision making technique if you're mediating. Since you're increasing your intuitive power you're also increasing your self awareness because you'll have a clear vision of what you want and you can make decisions that help you get what you want. This is again why very successful people meditate... they need to know that the decisions they are making are helping them reach their goals.

They increase motivation and will power

You know what you don't have a limited supply of? Will power. You know what's one thing that can't be taught? Motivation. You either have it or you don't. If you don't then you definitely need to meditate. If you do have it then meditating will increase your motivation and will power when your supply is running low.

To give you an example of what I mean let's use diet. I'm currently what I like to call AVAP (as vegan as possible). So when my office brings in sliders for lunch it takes will power for me to say no, especially to free food. So when I go home that night and my roommate has made chicken pot pie and offers me some I have less will power to refuse because I've used some up already. After I meditate I'm recharged and ready to focus on my goals and cook a vegan meal for myself.

You have to replenish your will power if you're trying to implement any sort of new habit, whether that be to quit smoking, or drinking, or to work out, whatever. Badass bitches have a shit ton of discipline to implement healthy habits and they get it from meditating.

How to meditate

There are so many myths around mediating that keep people from trying it. If you're more experienced I would recommend trying deeper forms of meditation as often as possible.

If you have never meditated a day in your life then start by sitting in a comfortable position with your eyes closed and count your breaths. I always hear things like "oh but my mind won't quit racing so I can't meditate".

I want to shake them.. THAT'S WHY YOU'RE MEDITATING. It's a practice, you're not going to be perfect at it right away... I mean look at how long it took Buddha to reach enlightenment. The point of meditating is to practice mediating... so when thoughts come into your head that's a good thing it means you're a human being who can use their brain.

Once you've realized that a thought comes into your head you just think "oh not right now thought byeeeeee" and go back to listening to your breaths. Something that really helped me was to picture myself underwater, usually under a pond, and whenever a thought would come into my head I put the thought into a bubble and have it float away. I'm very visual so this works well for me.

The first time I meditated it only lasted about 2 minutes and 1 minute 30 seconds of it was spent thinking about how I was trying not to fall asleep. All you need to do is try... dedicate a certain amount of time to it every day, I recommend 10 minutes per day.

Start a timer so you don't have to keep checking a clock or worrying about falling asleep and missing something. If you fall asleep, so what? If you have to push thoughts out of your head the whole time, so what?

The point is to get a little better at it each day. Once you can sit for 5 straight minutes without having conscious thought increase the time, try different meditation techniques, learn more about it. I've been meditating every single day for 3 months and I'm just now starting to get the hang of it. My life, however, has completely shifted for the better. Ask anyone in my life and they'll tell you that I've changed so much in such a short amount of time.

But really just 5 minutes per day of giving your brain a break will make all the difference in the world.

How I Got My Energy Back

This is not going to be another bullshit post about how people got their energy back by eating salads and training for a marathon. I'm going to list out exactly how I went from sleeping for 12 hours and feeling like I didn't sleep at all, walking around all day like a zombie, and having to cancel all of the plans I made because I was constantly sick to having enough energy to hike 12 miles, go home and shampoo my carpets, give my dog a bath, and then go out with friends (which I did a few weeks ago).

Vitamin B12 Shots

If you follow me on Snapchat you know that I'm obsessed with these. There are so many benefits to taking B12 including cancer protection, it's good for your skin, hair, and nails, high blood pressure, digestive system, nutrient absorption (and many more...), but most of all... ENERGY.

I don't eat a lot of meat (like almost none) and that's the only place where you can find B12. And even if you do eat meat... it's not enough B12 to increase your energy dramatically. There are places where you can go to get vitamin "cocktails", but those suckers are like $15 a pop and I am taking two shots per day so I can't afford that lifestyle.

I asked my doctor for a prescription for the B12 and I give myself the shots. It comes out to about $1.50 per shot and I can totally do that. TBH... just doing these shots is going to triple your current energy levels. If you do nothing else... do this.


I'm going to preach meditation until every single person in the world is meditating because that's a world I want to live in. Meditation is the human form of restarting your computer when you have too many applications running and it starts to fritz or run super slow. You NEED to meditate to give your brain a break, a restart. You don't have to commit any more than 5 minutes per day (that's where I started).  You can read my other post Why Badass Bitches Meditate Every Single Day for an in-depth explanation on why you need to and how to meditate.

I'm up to 15 minutes per day now and the more time I devote to meditating the more energy I have. The more energy I have the more productive I am. It all connects. I also make sure to ground myself throughout the day (read more about grounding here).


I literally just started by watching 10 minute beginner videos. Now if I don't do yoga in the morning and before bed I'm so cranky. I know myself and training for a marathon is never going to be on my dream board. I'm a Yoga/Pilates exerciser and I will proudly wear that badge.

Moving on... if you sit all day this is crucial. Yoga helps your body clear out toxins that hide in your muscles from a sedentary lifestyle. It also increases endorphins so goodbye depression and hello positive energy.

Quitting Caffeine

I can just picture everyone reading this post just scrolling right past this one, but hear me out. I was addicted to coffee, if I didn't have a cup of coffee within an hour of waking up I had a monstrous headache. And if I didn't have a second cup at some point later in the day I was completely exhausted.

Quitting caffeine trained my body to stop relying on coffee to stay awake and stay energized. Plus now my morning routine is shorter because I don't have to worry about making coffee. And at 3pm I'm not falling asleep in my desk chair. 

It was a bitch to quit... three days straight of throbbing headaches and being super cranky, but now it's so worth it because I have full energy all day long.

Quitting Alcohol

I was never a huge drinker to begin with, but all those nights I went out and partied made sure I was tired and recovering for the next few days. I'm sick and tired of girls drinking their life away and then wondering why they're always tired, why their skin looks terrible, and why they're gaining weight and can't lose it. I am living proof that it is possible to go out and have fun without taking one sip of alcohol. The best part is the next morning when I wake up feeling great because my body doesn't have to try to force the toxins I drank the previous night out of my body.


I'm going to make a video about my Kambo experience all in due time. This is NOT going to be for everyone, but at least after reading this you'll be aware of what it is.

In a nutshell Kambo is a poison secreted from a frog in South America. Practitioners put the poison on your skin, the Kambo goes into your body and finds what your body needs to get rid of and you purge it out. This includes physical and metaphysical illnesses.

Let me just say that before Kambo I was ALWAYS sick, ALWAYS tired, and I had crazy mood swings from all of the negative energy that attached itself to me throughout my life. Kambo helped me to purge all of this out. I haven't been sick since, I get tired like a normal person now, and I feel like my true self for the first time since I can remember.

Do some more research on this if you're interested, I highly recommend it. You're also welcome to ask me any questions about it. If you're in Arizona Kim Mathis is the person to go see, she's the bomb!


I made a conscious decision to do more of what brings me joy and to ignore anything that drains my energy. I'm focusing on my relationships. I stopped watching the news. I spend more time outside. I stopped hanging out with energy vampires. I send people who are mean, selfish, greedy, etc, love (I mean they need it the most). I stopped watching doom-ridden documentaries. I started watching solution-based documentaries. And I decided to change myself instead of the people around me, my community, and the world in general. And I am putting effort into the people and the things that make me laugh.

How to Ground Yourself To Be Happier & More Productive

A very simple explanation of grounding is simply putting yourself back in balance. If you notice that you're feeling disconnected, light headed, tired, dazed, etc... you need to ground. Signs that tell me I need to ground myself are when I am constantly daydreaming, or I'll drive home and I can't remember the drive, or I become a horrible listener.

You kind of get where I'm going with this right? You know how this feels. You're so tired, and unfocused and you're feeling burnt out. Well there's good news because I have the solution... grounding.

Here are some ways you can ground -- I use ALL of them!


There are lots of yoga poses you can use to ground yourself. This site has 5 yoga poses you can do for grounding including warrior II and tree pose. Mountain pose is my go-to simply because I can do it anywhere, including work, and nobody knows that I'm doing yoga to ground myself. ;)


I wrote a post about meditation here... but you need to meditate at least 5 minutes every day. There is a reason why successful people swear by meditation... it works! Just 5 minutes and I am a completely different person because I am grounded. Since I'm visual, while I'm meditating (in lotus pose) I imagine tree roots growing out of my body and down into the center of the Earth to connect with Mother Nature. Just five minutes of that visual connection and I can use her (Mother Nature's) energy throughout my day.


Eat earthy foods like root vegetables and fruit. Drink herbal tea. Even chocolate helps. I want to use this section to bring up prevention though... if you eat high-anxiety foods like red meat, processed foods, dairy, or anything else your nutritionist is going to tell you to stop eating the you are going to find yourself feeling more anxious and needing to ground yourself more often. Stay away from these foods as much as possible.


All nature counts. Go for a walk, put your bare feet on the Earth, hike, swim, bird watch... I don't care. Connecting with nature grounds you almost instantly.


This is one of the reasons why I've decided to start selling crystals. A few crystals that help with grounding are jasper, onyx, tourmaline and smokey quartz. There are many that offer grounding properties. P.S. Using crystals isn't a placebo effect or a hippie thing. Energy (which has been scientifically proven, thank you Einstein) is altered as it flows through crystals. This is why we use crystals in radios and watches. Different crystals change the energy in different ways. The reason you need to ground yourself is because you have messy energy that needs to be organized... and crystals can do that for you.

Salt Baths

Literally any salt. Salt is an Earth mineral and will help you ground. I like Epsom salt if I have sore muscles or Pink Himalayan Salt (because I can buy it in bulk for $2 a pound at my local health food store). Do double duty and meditate in the bath with your crystals next to you and you're going to become a brand new person, trust me.


Again... another post about smudging is coming I swear. Buy some white sage or incense and burn it. Let the smoke surround you and you can smudge your home, your car, your pets, and afterward you'll feel better. Sage essentially gets rid of negative energy. Make sure you keep your windows and doors closed when you smudge so that the energy is actually forced out instead of into hiding. If you're feeling really spiritual you can burn sweet grass afterward to bring in positive, good, healthy energy. Again... I smudge myself every single day.

When to Ground

Every day. If you had a stressful day, come home and ground. If you're studying for a test ground yourself when you feel your attention wandering. If you're going to be meeting new people or going into an uncomfortable situation grounding will help you be your true self in that situation.


All I can really say to end this post is once you do it one time you're going to become addicted. You're welcome.

The 5 Essential Oils You NEED To Always Keep In Your House and How To Use Them

I have been obsessed with essential oils for as long as I can remember. I burn them, diffuse them, eat them, use them in skin care, use them for healing, for cleaning, EVERYTHING. One of the best things the internet has given us is the ability to have any essential oil we want delivered to our doorstep within days. I make a lot of oils myself, but I realize not everyone has time for that. So the next time you're at a store like Whole Foods or making an Amazon order make sure you add these 5 oils!

P.S. I keep a huge spreadsheets of all herbs and essential oils, how to use them, what they do, etc. So I'm going to add a lot of that information here. Email me or Snapchat me (feelthesunlight) if you're using these for the first time and I'll help walk you through any of these techniques.

1. Lavender

I go through lavender oil like it's nobody's business. This is one that I even make myself just to have a stock pile of it. Lavender is one of the safest oils, too, so not a lot can go wrong with experimenting if you're a first-timer.

Lavender helps with relaxation, insomnia, depression, digestion, skin care, hair parasites, blood circulation, urine creation, bacterial Infection (bladder, bowel, ear, gum, sinus, skin, throat, & wounds), pain relief (numbing, anti-inflammatory, & relaxation), headaches, stress, viral infection (cough, cold & flu), anxiety, panic, panic attacks, acne, bruising, scars, stretchmarks, and it cleans mold & fungus.

To use lavender you can put it in your oil diffuser to help you sleep, in your tea to help with internal infections or insomnia, dilute it in a base (like coconut oil, lotion or EVOO) and apply to your skin for acne or headaches, and mix it with water to clean mold and fungus. I use all of these methods, but there are so many more uses for it, too!

2. Peppermint

Oh. My. Peppermint. This magical EO is my number one favorite. It's the first I ever bought and I've never let myself run out since. I keep a bottle in my purse, a bottle in my room, and a bottle with my laundry soap. I keep peppermint around like most people keep chapstick... lol.

Peppermint helps with upset stomach, IBS, congestion, pain (warming & stimulating), nausea, lice, scalp conditions, stress, alertness, headaches, fatigue, exhaustion, mental burnout, memory, concentration, focus, and it's an anti-spasmodic, anti-inflammatory, anti-bacterial, AND anti-viral.

To use peppermint you can again put in in your oil diffuser to help with headaches or to cleanse the air of toxins, put a few drops in hot water for any of the internal problems mentioned above like a headache or upset tummy. You can dilute it with a base for acne, headaches or with water as a cleaner. I put a few drops in my laundry soap with each wash to kill any bacteria or viruses (plus it smells soooo clean and fresh afterward). There are tons of uses for it that I haven't mentioned, but again these are my MAIN uses.

3. Thyme

I'm obsessed with Thyme (obviously... that's why it's on the list).

Thyme helps with bacterial Infection (wounds), pain relief (warming & stimulating), viral infection (cough, cold & flu), immunity, AND it cleans like bleach.

I put thyme in whatever foods I can, but there are two main uses I have for the EO. The first is when I have a cough. A few drops in some hot water with a slice of lemon and I can sleep the whole night. It's a cough suppressant though, so only use it if your cough is dry (like a tickle), DO NOT SUPPRESS YOUR COUGH IF IT HAS MUCUS! You need to get that mucus up and out for the infection to be gone.

ANYWAYS... the second use is for cleaning. DUDE. Thyme works JUST LIKE BLEACH. Scientifically it does the exact same thing bleach does. So put a few drops in some cleaner (that preferably also has citrus oil in it) and use it to kill any fungus, mold, bacteria, viruses, yellowing, ANYTHING. The best part... bleach has to be rinsed off and thyme doesn't. Plus is smells superrrrrr good, unlike bleach.

4. Eucalyptus

Moving along... YOU (*claps) NEED (*claps) EUCALYPTUS (*claps) ASAP (*claps). I use eucalyptus ALMOST as much as I use lavender.

Eucalyptus helps with respiratory inflammation, cough, asthma, bronchitis, sinus pain, it's antiseptic, an insect repellent, wounds, burns, ulcers, stress, anxiety, bacterial Infection (bladder, bowel, ear, gum, sinus, skin, throat & wounds), viral infection (cough, cold & flu).

To use eucalyptus you can put it in a hot bath or in an oil diffuser for relaxation, a cough, a cold, the flu, a headache, or congestion. It is what they put in Vick's vapor rub so you can make your own by putting Eucalyptus (plus menthol if you have it) with Vaseline and you have your own vapor rub. For infections it needs to be applied topically, not ingested, so mix it with a base and rub it over the infected area.

5. Lemon

When live gives you lemons make an essential oil out of them because it is so helpful!

Lemon helps with deodorizing, digestion, immunity, relaxation, concentration, bacterial iInfection (bladder, bowel, ear, gum, sinus, skin, throat & wounds), depression, pain relief (relaxation), stress, viral infection (cough, cold & flu), fatigue, exhaustion, mental burnout, fear, memory, focus, and oily skin.

The main use I have for lemon is in my oil diffuser to purify the air and increase my focus, energy and boost my mood. I loveeeee lemon tea too, I add a few drops to hot water and it'll help any internal infection, boost your immune system, and help with fatigue. It's the shit.

Again let me know if you're using any of these for a first time and I'd be more than happy to help you! There are so many great essential oils, but these are the ones I never let run out for the reasons listed above. If you have any questions whatsoever comment below or email me and I'd be happy to answer! :)

Golden Turmeric Milk: This needs to be a staple in your house!

The benefits of Turmeric are endless. It's an antioxidant, anti-inflammatory, antiseptic, and analgesic. What this means for you is that if you have a cold or cough that won't go away, drink this every night. Or drink this if you want to detox, sleep better, have glowing skin, boost your immunity, lose weight (it breaks down fat), or reduce swelling. Also Turmeric helps to fight depression, which I can definitely say is true after one cup I feel so calm and just at ease.

P.S. When I say Turmeric is good for your skin I mean it... Turmeric face masks are going to start becoming "a thing" soon.


The Recipe:

  • 2 cups of substitute milk (I use almond milk, but coconut milk tastes the best!)
  • 1 tsp dried turmeric (I use a hefty teaspoon because I love the taste)
  • 1 tsp cinnamon
  • 1 tsp of honey (definitely local and raw if you have allergies)
  • Sprinkle of black pepper (helps you absorb the nutrients)
  • 1 tsp ginger (I add more when I'm sick, but I also LOVE ginger)

Over medium heat add the milk, turmeric, cinnamon, ginger, and pepper stirring constantly until it starts to bubble. Once you see bubbles on the side of the pan stir for one minute, remove from heat, cover and let it sit for about 10 minutes so all of the flavors infuse the milk. Enjoy!

Golden milk heals the cracks of the heart and the immune system. I drink it when I'm sad, sick or just cold and need something warm to drink. The best part is how easy it is to make. I'm kind of obsessed with it and I've been harassing everyone around me recently trying to get them to make it.

Let me know if you try it and what you think!



The Easiest, Cleanest, Funnest, and Cheapest Way to Compost

This post is going to convince you to compost in the most no nonsense way possible and it's only going to cost you $20!

Benefits of Composting

First let me convince you that this is something we all should be doing. The most important reason is because it's better for the environment. Landfills are the number one producer of methane in the world, and methane is the most potent greenhouse gas. The number one category of garbage in those landfills that is contributing to the methane is food waste! Americans alone throw out almost HALF of their food every year! The average American is also losing around $2,275 every year in food loss!

PLUS many Americans buy soil for their lawns, gardens, whatever. Now I don't know about you, but I am what one would call a penny pincher and spending money on dirt just sounds like I might as well be putting it down the garbage disposal. So how about I turn my leftovers into the most fertile soil in the world for FREE.


Or as I like to call it - a worm bin. I've had one of these in every single house or place I've lived in since high school because they are so stinking cheap and easy to build and maintain. If you're one of those people who thinks worms are gross you need spend more time with them because they're actually super amazing creatures that are going to change your life and the world. 

The reason why I use a worm bin instead of a normal composting system is because I'm lazy (or busy... whatever you want to call it). I don't want to have to go out and turn my soil every day, and make sure there are equal amounts of nitrogen and calcium in my compost. I don't have time to play scientist with my compost. I need to go out and dump scraps into a bin and move on with my life, and that's what this does.

Worms eat your scraps and their castings (poop) is like the gold version of soil. It's the perfect fertilizer for gardens. Plus as long as there is more food than worms they will have thousands of babies, which means more productivity in your bin and more fertilizer. Whoo!

How to Build and Manage Your Bin

This will take you like 15 minutes. Get a bin. Literally any bin. Keep in mind for the weather though. If you live in a cooler climate plastic is totally fine, if you live in a hotter climate wood is preferred because it's more breathable. Although I still use plastic and I live in Phoenix, I just put my bin under the shade of a tree. I just use old Steralite bins that maybe have an outdated color or my mom doesn't want anymore. I try to get these for free!

Poke holes in the bottom of the bin for drainage. You have to water your bin to keep the soil moist so your worms have water to drink. So you need to poke holes in the bottom so water can drain so your soil doesn't rot. Putting your bin under a tree also waters the tree so it's a win-win.

Put a good amount of dirt in your bin. I always have a shit ton of scraps so I start with filling my bin half way with dirt. You can buy it or dig it up from your yard or whatever. It doesn't have to be potting soil or whatever, just plain old dirt.

Order your worms. You want red wigglers because they stay at the top of the bin and eat from the top. Other versions of worms like night crawlers stay towards the bottom so they won't be as effective at eating the scraps. I buy my worms here. They have varying amounts, but like I said I'm cheap and these worms will reproduce so I buy the smallest, cheapest amounts and wait a month for them to have babies. I've been ordering worms from this site for 5 years now and I've never had a problem. Plus they come with instructions that are super handy. So if you already have dirt, and a bin, you just pay the $20 for the worms and you have a worm bin! 

Once you have your bin and you've introduced your worms to the bin - start adding food. You need to dig a hole big enough for the scraps, dump them, and then cover the scraps in a layer of dirt. You have to cover the scraps completely to prevent flies and other bugs from becoming interested in the food scraps. Then you wait. Just every day or two go dump your scraps and wait for the bin to fill up. Once it does there are many genius ways to separate the worms from the dirt that you can research, but I love having worms in my garden so I don't separate any more than what I can pick out when I'm adding dirt from my worm bin to my garden.

What to Put in Your Bin

You can put almost anything into your bin. You don't want meat or dairy because it will attract unwanted animals to your bin. Worms don't eat eggshells either so just toss those. And if you put rinds into your bin chop them up to make them smaller because it takes longer for worms to eat them. They love coffee grounds! Also, make sure not to put rotting food into your bin, they're worms not maggots. If your banana is black, great, if it has mold, it needs to go into the trash. :(

That's it! If you notice a problem in your bin just Google it or ask me and I can try to help. For $20 you can keep your leftovers out of landfills, help reduce the amount of methane in the atmosphere, AND have free fertilizer.

21+ Things Your Doctor Doesn't Want You To Know

Along with being a professional sleeper I also know a thing or two about being sick. I also spent quite a few years without health insurance, which led me to a holistic doctor and natural alternatives to medicine since I couldn't afford the western versions. Here is the holy list of most of the things I have learned thus far... and I will probably continue to add a bunch of stuff as I continue learning. The links are set to all of the brands that I personally use (and I'm not getting paid to put them on here so you can trust that they actually work!)

Disclaimer... I am not a doctor (obviously) these are just suggestions and tales of my experience. Do with them what you will...

Acne/ Skin Care

Terrible skin has been a struggle of mine for literally as long as I can remember and when I say I have tried everything... I mean literally everything... I ended up needing topical cream for my face, but the average person shouldn't need it, you can probably just try one of these things.


Every day use a sulfur/zinc oxide soap. It'll get rid of the fungus on your face and just help overall glow! Three times per week also use a charcoal based soap, too. It'll clear out your pores and is so refreshing. If you have acne on your body then definitely use Oxywash. You need benzyl peroxide because it's super stubborn. And make sure to exfoliate often! Get a super exfoliating loofa sponge and go to town. 

Spearmint Tea

If you breakout just around your period then it's hormonal acne. Spearmint will help reduce these flair ups and I promise it works like a charm. I drink 3 cups of spearmint tea per day the week before I'm about to start my period, and about 1 cup per day all other times. Mostly I just love the taste so I drink it all the time. Plus.. it helps with digestion and is good for your immune system, which is cool. If this doesn't do it for you then you may need birth control so talk to your OBGYN. 

Watch out for what's touching your face

Disinfect your phone, stop touching your face (period!), wash your pillow cases at least once per week, wash your make up brushes constantly (I wash mine after every use), clean your sunglasses, etc.

Stop eating shitty foods

There are multiple different types of acne... one type comes from eating foods high in sugar, grease, and fat. Keep your liver clean so it doesn't feel like it needs to notify you that it's hurting through acne. Eat lots of anti inflammatory foods (pomegranate, ginger, leafy greens, etc) instead.

Spot Treatment

When you get a pimple you don't need to do a whole face mask. You don't want to dry out your face because it'll produce more sebum and clog your pores leading to even more pimples. When you get one, just use a spot treatment. The best one I've found is just straight up tea tree oil. You never want to put straight oil onto your whole face, but if you put a drop of tea tree oil on a Q-Tip and put it directly on the pimple not only will it dry it up over night, but it will also put a barrier on your skin to prevent bacteria from getting in or out. It's the bomb.

If all of this doesn't work

Then for real try Curology. I've been using it and it's subscription based, so you pay $20 per month but you have your own dermatologist who will help you whenever you need it and it includes all of the consultations, creams, shipping, everything. If you have horrible skin and nothing natural is doing it... this is the way to go. If you have super great insurance you can go to a dermatologist.. but since I didn't for so long I chose this option!

For EVEN better skin

Even if your skin doesn't have blemishes you can make it glow and feel soft with two products that were originally pitched by two Victoria's Secret models and I've tried them and I'm obsessed. The first is Gelatin capsules, if you take them with your vitamins they help your skin, nails, hair, everything. The second is Rose Hip Oil, it's seriously the shit. I use it as a night moisturizer and it helps even skin tone, reduces blemishes, and it's anti-aging which is cool.

Strep Throat

So if you're like me and you still have your tonsils then you'll know you have strep throat if your tonsils looks like this. According to my holistic doctor, and much personal experience, you don't always have to go to the doctor for strep. Children and elderly probably should, but if your immune system is generally okay then the strep will be gone in about three days as long as you let your fever run to kill the bacteria in your body. This works with almost any illness that comes with a fever... when you have a fever keep your body hot and as long as it stays under 104 degrees it's killing the bug, over 104 degrees you should see a doctor.

Xylitol also is amazing for strep! Biotene has xylitol in it and you can gargle with it, or you can buy it straight up from a health foods store. It's a sugar substitute so it tastes good with some throat coat tea too! The reason why you want lots of it is because it works like Velcro for the bacteria, it leaps off of your tonsils and onto the xylitol and then your body can kill it.

Licorice Root is also the shit! It helps your adrenal glands detox, numbs your throat so it doesn't hurt so bad to swallow, and it will help your body fight the infection. This is a staple for me, I always have bottles of it in my house. It's also in throat coat tea if that's more your speed.


So I'm expert on mono... well at least I'd like to think so. I have the EBV virus so I get mono at least twice a year... although I've pretty much found the cure to it!

First of all if you have mono YOU NEED TO SLEEP. A lot... like 10 hours a night minimum! Also... no hard exercise because your spleen is enlarged and it could rupture. The best thing you can do if you're like me and you have mono often is buy Lauricidin it makes the virus essentially go dormant so you don't get flair ups. If this is a one time occurrence then drink lots of carrot juice, ginger, and just try to give your immune system everything it needs to get better, mainly rest. Also peppermint tea is antiviral and since mono is a virus it's one of the only things that can help. Throat coat tea, again, will help your symptoms.


The first thing I need you to do is go out and buy magnesium and iron supplements literally right now and you need to take them every day with your vitamins. They won't really help your cramps if you take it when you have them, but if they are built up in your system before you start your period then it'll really help. Also throw out your acetaminophen pain killer, it's doing literally nothing for you. You need an anti inflammatory pain killer, like IB Profin, to have any relief.

Next... CHUG WATER, I mean literally chug it. Why do you think they make you drink a bunch of water when you give blood? It'll help blood flow much easier. PLUS if you're taking IB Profin it's processed through your kidneys so you need to keep flushing them too.

Next... break out the heating pad and time yourself... 30 minutes on 30 minutes off. You can't keep the heating pad on full time (unfortunately) because the heat increases blood flow to an unhealthy level if left for too long. Since it helps to move around I would say to move around in the 30 minutes off (although if you have cramps like I used to this is pretty much impossible). If you need to work and get stuff they have heating versions of icy hot patches that work pretty well. You can get them here.

If your cramps are debilitating then you should ask your OBGYN for a birth control that will help, that's what I've done and it's saved my life. I did this only AFTER I tried absolutely everything else. It'll also help your skin if you get the right kind.


There is only one thing you need to do if you get a UTI... go to your local health food store and buy D-Mannose. This is the most amazing thing in the world.. and girls you know these are so common for us so I'm telling you keep a bottle in your fridge AT ALL TIMES (they have to be refrigerated). When you first begin to feel the symptoms take two pills and drink lots of water and it'll go away. The best part is you can't overdose on them... so if it's already pretty bad you can just take two pills every 2 hours or whatever until it's gone. I swear to you this is a game changer. It works a lot like Xylitol does for strep. UTI bacteria has like little fingers that stick to your urinary tract, and this is why it's so common for them to reoccur, antibiotics don't always get all of the bacteria. D-Mannose also works like Velcro, it's the active ingredient in cranberry juice (without all the sugar and super concentrated) so the bacteria jumps off of your UT and onto the D-Mannose and you pee it out! Also make sure you're not sipping water, but actually chugging it! You need to flush it all out so just chug like 16oz of water at one time.

Yeast Infections

So you're getting these most likely from being on too many antibiotics. See... when you take antibiotics it kills the good bacteria too, including the flora necessary to keep your flower healthy. So you need to only take antibiotics if absolutely necessary (which is why I don't recommend taking them for strep when your body can kill it itself).

First things first wear panty liners until the infection is gone. Once it is either toss out your underwear or boil them to kill all of the fungus because just washing them isn't going to do shit and they'll keep coming back.

Next get a bottle of Pro Flora. It'll help put the good bacteria into your body so it can clean itself. Vaginas are amazing and self-cleaning so you don't need to constantly be using Summer's Eve and Vagisil and stuff. It's also good to take this if you like to wear leggings or spandex 24/7 because your flower needs to breathe so if you're not allowing that it may need some help.

Flu/Cold/Weak Immune System

Okay so get ready... You need to start out with Oregano Oil. It's the shit, when you're traveling or feel like your getting sick this will kick it. Garlic will too, but my tummy is too weak for garlic supplements so I just try to eat garlic-y things. Also to keep your immune system high you need to constantly be in-taking healthy micro nutrients so eat leafy greens, vegetables, fruits, etc. You already know this. Apple Cider Vinegar, Tumeric, and cherry bark help boost immunity as well. 

The real secret... try to limit stress. Stress causes your cortisol levels to rise, which leeches Vitamin C from your body. If you are stressed that's when you turn to foods that are high in Vitamin C (Kiwi, Lemon, etc) and take Airborne or Emergen-C to keep from getting sick. And SLEEP. Your body detoxes while you sleep.

Stop touching your eyes, nose, and mouth! These are the most common places for bacteria to get into your body and make you sick! And if you're not vigorously scrubbing your hands for at least 20 seconds when you wash them you are just wasting water. Make sure you take the time to wash your hands properly, like under your nails, up your arm, and lathering for at least 20 seconds (turn off the water while your lathering to save water please).

I take Vitamins like an 80 year old takes medication. To list the ones I take every single day - magnesium (periods), vitamin a (skin), gelatin (skin, hair, nails), vitamin c (immune system), folic acid (because birth control leeches folic acid), vitamin d (because I'm not in the sun enough and it's VITAL for your immune system and preventing depression [p.s. take with fatty food like eggs, peanut butter, chicken, etc]), flax seed oil (helps regulate my metabolism, skin, immunity), oregano oil (for immunity since I'm around people 24/7), Lauricidin (because I have EBV). 

Update 02/14/2017: The best thing I've done for my health is ask my doctor to prescribe B12 shots that I can give myself. There are plenty of "vitamin cocktail" places you can go to and get vitamin shots, but they cost around $15 per shot and with how many I need I would need to be a millionaire to afford them. It costs around $65 for around 50 shots which is WAY more affordable. I don't eat a lot of meat, in fact I eat almost none at this point, so I need B12 for energy and to keep my immune system chugging along. I was sick for a month straight with some sort of cough-allergy-flu thing that doctors couldn't recognize and taking two shots (1cc of B12 per shot) per day helped in just 3 days and I'm sleeping so much more efficiently.


MOST of the time if you have a headache you're dehydrated. The water you drink while taking medication often helps more than the medication itself. If you have a headache go ahead and chug a shit ton of water. If you don't feel better in 30 minutes then the second most common headache is tension. You need to stretch! And preferably have someone give you a neck massage. Aromatherapy also works so if you take a hot bath and put some eucalyptus and lavender oils into the tub and soak for a while that'll definitely help. Then take a nap and it should be done when you wake up.

If you get chronic headaches make sure you're not kinking your neck while your sleeping or clenching your jaw. And again try to limit your stress. If you can't lighten the load then you need to exercise, get regular massages, and stretch! Stressed people should be the most flexible to reduce pain. If you're on birth control you should talk to your OBGYN about lowering the estrogen level of your birth control, too much estrogen causes headaches/migranes, too.

Acid Reflux

You need to eat more anti inflammatory foods and lower your intake of meat, grease, sugar, and cholesterol. Also don't take antacids they're horrible for your digestive lining! If you get acid reflux regularly then you need to drink a glass of lemon water (8oz with half a lemon squeezed into it) in the morning before you eat anything. It coats your stomach, puts good acid into your stomach, and will help with detoxing and digestion. DON'T drink milk, it's not a base, the lactic acid will make it worse. Stay away from dairy until your symptoms subside. Grapefruit will also help, incorporate it into your diet.


Like I said, I'll be adding more so keep checking back! I'm also always looking for more remedies so if you have one you swear by comment please!

What Food Labels Actually Mean: Breaking Down Natural, Organic, Cage-Free, etc

In the U.S. it is so hard to trust food labels because of our lax labeling laws. It is so important to always check the ingredients on everything you buy to make sure you're not buying any food product with unwanted ingredients. This post, however, will help you to identify what the different types of food labels mean so you know what to buy and what not to buy when grocery shopping. If you're detail oriented and want to know exactly how much fat or sodium has to be in a product to get a certain label you can find that information here and here.


For a product to get a "natural" label it has to have "minimal processing". This is defined as a process that does not fundamentally alter the product. This basically means nothing. If you process your jelly and the end product is still jelly, then it went through minimal processing even though it can be completely different than the starting product.

The product also cannot have artificial ingredients or added color. Again, there aren't definitions for what counts as an artificial ingredient so this is also untrustworthy. There has to be an explanation for why it's natural, such as "no high fructose corn syrup", and that's probably the single reason why natural is on the label.


According the USDA in order to get an organic label they have to "integrate cultural, biological, and mechanical practices that foster cycling of resources, promote ecological balance, and conserve biodiversity. Synthetic fertilizers, sewage sludge, irradiation, and genetic engineering may not be used." That sounds great and all, but there are a lot of "organic" pesticides and fertilizers that are still comparable to the horrible synthetic fertilizers. This is also the USDA that is deciding if their methods promote ecological balance and conserve biodiversity, and their definitions of what falls into this are very lax.

Also, 5% of the product can contain non-organic agricultural product. When food says "made with organic ingredients" it only has to be 70% organic.

For a product to be labeled "100 percent organic," the USDA states that it must meet have all ingredients be certified organic, any processing aids must be organic, and the product labels must state the name of the certifying agent on the information panel.

"The majority of raw, unprocessed farm products can be designated "100 percent organic" because the product has no added ingredients. Farm products that have no added ingredients, like flours and rolled oats, can also be labeled "100 percent organic." (livescience)

Long story short, you cannot always trust an organic label either.

Egg Labels: Cage-Free, Free-Range, Pasture-Raised, Organic

The Humane Society made this great graphic to explain egg labels in regards to animal welfare. As you can see, "natural" eggs means virtually nothing.


.5 grams of Trans Fat or less gets a fat-free label.

1 gram or less of Trans Fat gets a low fat label

A product with 25% less fat than a reference food gets a reduced fat label.

As a general tip I would avoid these foods. If they have one of these labels it is most likely processed, which you need to avoid, or it will have an obscene amount of sugar.


Something really cool happened in May 2016. The FDA now requires labels to list added sugars to ingredients. This is a step in the right direction for labeling in the U.S., which is seriously lacking. Food producers don't have to comply until July 2018, however. Until then, sugar is regulated pretty much like fat.

Less than .5 grams of sugar per serving is sugar-free.

No added sugar is exactly what it means, nothing with sugar in it or sugar itself was added to the product. This, however, does not mean there is no sugar in it. For example, a strawberry may not have sugar added to it, but it does have a lot of sugar inside of it already.

A product with 25% less sugar per serving than a reference food gets a reduced sugar label.

Here are the different words used for sugar on food labels:

Anhydrous dextrose, brown sugar, cane crystals, cane sugar, corn sweetener, corn syrup, corn syrup solids, crystal dextrose, evaporated cane juice, fructose sweetener, fruit juice concentrates, high-fructose corn syrup, honey, liquid fructose, malt syrup, maple syrup, molasses, pancake syrup, raw sugar, sugar, syrup and white sugar, fructose, lactose and maltose. Fructose is sugar derived from fruit and vegetables; lactose is milk sugar; and maltose is sugar that comes from grain (reference).


If there are any other labels you want me to decipher for you just let me know and I'll add it to the list!