Week 1: Intentions

I’m a firm believer in setting intentions. But I didn’t always believe the hype.  I thought, “ohh that stuff is BS, I’m doing just fine,” until I wasn’t doing fine and I found myself lost, tired, frustrated and…..well, a whole lot of other things…THEN I surrendered….

Here’s why setting intentions is powerful. An intention is a guiding principle for how you want to be, live, and show up in the world. Ask yourself, what matters most to you? For me, what matters most is truth.  I want to live and show up as real, as authentic and as true of soul as possible. What matters most for you?

Keep in mind, an intention shouldn’t be confused with a goal—it’s not something you attach an expectation to. But rather something you want to align with in your life. It’s an aim, a purpose, or attitude you’d be proud to commit to.

Intentions must come from your heart, they are not the tangible “lose 20 pounds” and “fit into my old pair of jeans” kind of goals that you set. They are heart-driven and evoke feeling and purpose, like “practice being non-judgmental of myself and of others,” “open my heart,” “let go of fear”…..or allowing yourself to be “vulnerable.” Setting an intention is a way to bring your heart and mind into alignment.

Here are some thought-starters to help you get started in forming an intention:

  • What matters most to you?

  • What would you like to build, create, or nurture in your life?

  • What would you like to let go of?

  • Who would you like to forgive in your life?

  • How do you feel when you are your happiest self?

  • What makes you proud?

  • What word(s) would you like to align yourself with?

  • What fears would you like to release?

  • What are you grateful for?

Quote of the Week:

Live less out of habit and more out of intent!

More Sleep, Please!

This topic is near and dear to my heart. I come from a LONG history of individuals who don't sleep.  It's a struggle, and it's one that I have had since I was like 2!  On top of that, making this one change to our lifestyle has helped more individuals lose weight than any diet out there!

I decided to make this one change in my daily/nightly routine after reading an article on rest.  Then a couple of days later I listened to a podcast on the link between smart device use and depression, and I become convinced I needed to try this out. It's a simple change, but I swear it will transform your sleeping pattern and your whole outlook on your day to day.   

We live in a chronically sleep deprived nation. We struggle to keep our eye lids open during the day as we work on projects, attend meetings and do all our house hold tasks, but when it comes to actually calming down for the night----we lay our heads down on our soft pillows and it's as if our brains goes wild!!!  Wild, I tell ya!!! No taming it now!! :)

Our brains "wont shut down." Anywhere from thinking about all the days events, to the multiple tasks we weren't able to get to, to our "to do lists" for the next day, to the worries of our world such has our significant other, our children, our jobs, our friends.  We are a over stimulated world, that struggles to find time to "have it all." 

And because of our fast paced world, we constantly are looking for tasks that are mindless-----insert our smart devices-----our smart devices, anywhere from our iphone, ipad, Mac, etc. allow us to stay "engaged" in a very mindless manor.  Hence, the scrolling, scrolling, scrolling, scrolling, scrolling we do at night time to "numb" ourselves and attempt to shut down for the night.  This mindless tasks gives us a false sense of calm and actually sets off more neurotransmitters in our brain to keep us awake and "active." It prevents our mind from being able to shut down, to calm down and to detach for the night. Our lack of sleep also changed our perception of hunger and food intake.  It makes us crave foods higher in fats and sugars in order to keep our body going for the day.  Lack of sleep tricks our body into believing it hungry, when in actuality it's very much so tired and needing a rest. 

This one change to ones daily routine, seems easy, intellectually. However, emotionally and behaviorally, it's very difficult. We know in our mind that being so connected to a smart device isn't the "smartest" thing to do, but putting this into practice is much more difficult. Our emotional and behavioral selves, see a much different picture.  So, despite it's initial discomfort, this one change radically changed how I sleep at night. 

So, here ya go, here is the one pivotal piece of advise I have for you!  


Yes, that's it!  No computers, no tv, no smart phones on your night stand or under your pillow....yes, stop doing that! :)

Allow yourself to be away from your constant "connection" to this world.  There is no reason you need your smart phone on your night stand. Plug your device in to charge at night in another room.  Remove your computer from your room--most individuals now have laptops that are portable to any location in this world.  If you cant move it out of your room, but you can travel half way across the world---we may need to talk about some other concerns.... just saying... AND remove your TV from the room.  Watch your evening shows, then shut the tv down for the evening. 

The first night is rough.  It's so quiet, so dark.  It's like a whole new bedroom experience. No stimuli, no distractions--just you (maybe a partner) and the world around you.  ENJOY, the quiet.  Infuse your room with some essential oils play some relaxing music from an old school radio--I personally love ocean sounds, thunder storms, jazz, or any other relaxing patterns of sound.  Sink into your bed, feel your sheets, re-connect with your surroundings and fall peacefully asleep!  Wake up well rest, energized and ready to take on a new day!




Too Busy for Health

Hi All, 

Are we too busy for health? 

I have been reading up on the power AND necessity of sleep, rest, disconnect and the great outdoors.  The more I learn the more I'm ready to get rid of it all......well, kinda! :)  

When it comes to pretty much anything in society, we want quick fixes, tips and tricks, and "cure alls."  Anywhere from diet pills, medication, the latest and greatest fad diet OR the best workout in town. And yet, we live in a society that is, in the words of Brene Brown,  'the most in-debt, obese, addicted and medicated adult cohort in U.S. history! 

Yikes!  Where have we gone wrong? 

Here's the thing.  Our lifestyles are exhausting.  We work endless hours per week, our stress levels are off the chart, we barely sleep, we have uppers (caffeine, energy drinks) to get us going each morning and downers (wine, weed, tequila, scotch, whatever you like) to settle down for the night.  We lack joyful movement in our day to day routine. Plus, we have so much food marketing coming our way on the daily that we have absolutely no clue what food is "good" or "bad" for us anymore. 

Given our lifestyles it's no wonder two of the main concerns I hear from individuals are the following: 

1) I want to lose weight, if I can lose 10-20 pounds I will be so much happier

2) I want more energy, I'm always so tired

And while those are legitimate concerns, those concerns only scratch the service of transforming ones health and wellness. Often I'll get asked, "Jana, just tell me what to eat."   And while I could 100% do that, and I'm all for nutrition education, in my heart of hearts I know that wont fix a damn thing. For me, it would be unethical to only skim the service and frankly it would allow me to be a lazy practitioner. 

The truth is, your lifestyle has to change. Your lifestyle doesn't allow for weight loss or increased energy levels. You are too busy for it.  

The truth about lifelong health and wellness is there is no magic pill, there is no quick fix, there is no miracle diet.  Sorry, I know, I'm being such a buzz kill.... The reality comes down to this:

1) Get some sleep!  For the love of dark chocolate, please get some sleep.  We are a chronically sleep deprived nation. The lack of sleep causes our stress hormones to increase, fogs our mental clarity, makes us crave fatty and highly processed foods and makes us all a little cranky.....

2) Do something each day that brings joy to your heart!  Find something that lights your soul on fire, and make--not find--make time for it everyday.  Play an instrument, drive in your car with the windows down (blaring rap music)...just saying, eat a piece of chocolate cake, explore the great outdoors---whatever it may be, do it! Joy of the heart has been contributed to more laughs in this lifetime than any low carb diet ever has!

3) Disconnect!  This is a big one.  Get off your phone, away from a computer screen and enjoy the environment around you! Get lost in this world! Meet and talk with people. Walk with your head up----actually SEE this amazing world we live in!

4) Take a Day of Rest!  Blue Zones, which are areas in the world that have the highest concentration of individuals over the age of 100 practice this each and every week.  They incorporate into their lifestyle a day where they do absolutely nothing.  They take time to connect with friends, family, and themselves--- no hustle and grind welcome on this day. 

Once you incorporate these 4 items into your everyday lifestyle, I guarantee your perspective will look a little different---you will have made time for health.  Your energy levels will sky rocket, your breathing will change, you will start craving different food items, you will want to be more active--- your whole world transforms.  No diet pill, no new medication, no new fad diet needed. 




Cinnamon Spiced Apple Pancakes

I create this recipe while standing in the middle of my kitchen, sippin on my freshly made coffee, mindlessly staring off into another world.  There is something about Saturday mornings that make my heart happy.  Some of my favorite memories are on Saturday mornings, in the kitchen with my family, creating a large breakfast for everyone to sit down and eat. 

I've been trying to figure out a way to create a healthy recipe, that is made of local/in-season foods, all while sticking to a really cost effective budget (this meal costs less than $2).  I think I've accomplished that with this recipes.  

In the process, I have also learned some pretty cool facts about food (mainly apples for this recipe). If you are so inclined, check out the California Apple Commission at to learn so much more about the produce. 

And now, for what you have all been waiting for, the recipe!! I hope you enjoy the full body flavors, the delicious warmth on a Saturday morning and spend time making this mouth watering recipe with family and friends creating memories that will last a life time! 

Cinnamon Spiced Apple Pancakes.jpg

The amounts listed below are for 1 individual, if you are making for a Family, multiple for the number of people you are serving.


1/2 gala apple

1-2 tbsp local honey

1-2 tbsp water

1 tbsp cinnamon


1 cup flour ( you can use white or wheat flour)

2 tbsp flaxseed meal

2 tsp baking powder

1/4 tsp salt

1 tbsp olive oil

1 tbsp local honey

1 egg

1 cup water or soy milk (I used soy milk)


In a mixing bowl, stir together all ingredients until no chunks are left in the batter.  Using non-stick pan, spray lightly with cooking oil and heat pan on medium high heat. Pour 1/4 cup batter into pan to make the perfect size pancake. 

For topping, cut 1/2 apple into little bite size chunks. Place apples, honey, water and cinnamon into small sauce pan and allow all ingredients to simmer on medium heat for 15-20 minutes.  All water should be "evaporated" when done and you should be left with a gooey, soft, semi-caramelized apple topping. 

I added a poached egg on top of my pancakes for a little more protein and to fully balance out the meal!