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Cultivated Wellness

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Cultivated Wellness

Sleep Nutrition & Wellness
Intro to Kick Ass Sleep Course >> bit.ly/3EUj7VX nutrition-massage-personal training

06/07/2023

Nutritional Therapy encompasses way more than what you're eating. And to be honest, most of the time the nutrition piece isn't even the primary piece! This image shows the "anchors" of Nutritional Therapy work, but there is still so much more that goes into maintaining amazing health and wellness throughout our lives that can't be contained in a graphic, like mindset, but these are a great place to start!

What is one anchor you could focus on improving in the next month? Mine is always hydration 😅 Let me know what yours is in the comments.

06/07/2023

I love a free stress reliever!

There are so many things that can fill our stress bucket, but these 3 will help to punch some big ol' holes in that bucket. Remember, a little goes a long way, and consistency is key.

Movement - a little goes a long way! Find something you enjoy so it doesn't feel like an added stressor. I love walks of all kind, strength training, and random sports like bocce ball & casual badminton

Sunshine - The sun is so important for our circadian rhythm and sleep. It also improves vitamin D status and supports our immune system and mood

Sleep - Our body processes the stress of the day while we sleep! It's also a time for repair and rejuvenation of cells and hormones.

04/22/2021

There are sooooo many root causes to sleep issues and these are just the ones I could think of off the top of my head!

The 2 most common root cause issues I see in my practice are how much light AND darkness we're getting and stress. I'm sure you've all noticed a difference in your sleep at one time or another from things like:

✔️ Stress (hello, pandemic...)
✔️ A lot of time outdoors
✔️ Excess screen time
✔️ Being away from unnatural light (like during camping)

These are all root causes that can be addressed, so you can get restful and restorative sleep! If you're interested in learning more I am doing a webinar this Saturday. To sign up for Intro to Kick-Ass Sleep (Root Cause Edition) you can go to the link below to purchase a ticket. I will be recording this class, so even if you can't make it live, you'll get to watch the class at your leisure. Hope to see you there!
https://www.eventbrite.com/e/150096028261

09/13/2020

I made these nachos a couple days ago and they were the best thing I've eaten in months. That's all. ✌🏼🖤

09/06/2020

But really, when is fall going to be here? 😂

Temperature is one of the secondary environmental stimuli that can impact your sleep and circadian rhythm. And when you live in a place that doesn't have a lot of hot weather + most places don't have air conditioning, it can make sleeping very uncomfortable. We finally got a small portable air conditioner a couple years ago, which is super helpful, but it also sounds like a jet at takeoff. And guess what? Sound is another environmental stimuli that impacts sleep!
..So yeah, I'm ready for fall.

Are you looking forward to fall or is summer your fav?

P.S. Want to learn more about about environmental sleep factors? Check out my free handout,
"6 Tips for Sublime Sleep" (link in profile ) if you need a refresher on sleep foundations. If you want more in depth help, please dm me to set up a discovery call. It would make my heart so happy to help you get kick ass sleep! 🖤

09/06/2020

Want to know one of my go-to's when I want to get more vitamins and minerals in? Eat the rainbow! 🌈🖤

The easiest way to do that for me is in salads or soups. And since it's still feeling like summer here in Seattle (much to my annoyance), it's still salad season in my book.

This salad is from dinner earlier in the week. Here's how I

🌈 Red - tomatoes
🌈 Orange - more tomatoes
🌈Yellow - sweet bell pepper
🌈 Green - arugula
🌈 Blue/Purple - blueberries & kalamata olives

I added some grilled chicken and some olive oil whisked with a bit of mayo to make a dressing. And yes, it was delicious!

What are your favorite ways to eat the rainbow?

09/04/2020

Ran out of dried oregano for my pizza frittata. This is unacceptable 🙅🏻, so I had to quick de-stem some of the dried stuff I had harvested from my plant this summer! Are you a fan of oregano or do you have another favorite herb?

08/28/2020

Magickal Mugwort (Artemisia suksdorfii)

This plant smells amazing and is quickly becoming one of my favorites! It's sort of like an extra earthy sage and eucalyptus hybrid. Perfect for smoke cleansing or in baths/showers.

🌱 Was used to flavor beer before hops.

🌱Antibacterial and antifungal.

🌱 Has an association with the moon and the goddesses Artemis & Diana.

🌱 Magickal properties of protection, amplification of psychic visions, strength, and creativity.

🌱 Use for smoke cleansing, in baths, as a sleep charm, or to help with a variety of maladies including insomnia, anxiety, and digestive distress.

I'll be using mine in some foot baths and for smoke cleansing in place of sage or palo santo. Do you have any experience with mugwort? Let me know below!

Harvested last month at Hansen Ridge (Duwamish & Coast Salish land) during Outdoor Plant School with (sorry for the Pinterest drying, Natalie! I still don't have my drying rack hung up. 😂)

08/28/2020

My favorite hike snack and one of the many reasons I look forward to the top! This has all the necessities: honey and coffee for a little pick me to get back to the trailhead and some delicious fats to prevent a sugar crash. So much winning in this little packet!

What's your favorite hike snack? Tell me below.

Cc: @ Mt. Baker-Snoqualmie National Forest - US Forest Service

08/26/2020

These are the main causes of sleep issues that I see with my clients. Most of the time it's a combination of at least two, and sometimes a combination of all. Some are very simple adjustments and some take a lot of time to balance. My job is to find the root cause as efficiently as possible so you can get your restorative zzz's as soon as possible!

Which of these do you feel is or has contributed to your reduced sleep quality? Let me know below!

P.S. When working with 1 on 1 clients I always start with the basics, which you can find in my free download,
"6 Tips for Sublime Sleep" (link in profile ) If you want more in depth, 1 on 1 help, please dm me to set up a discovery call. Let's get you some kick ass sleep! 😴🖤

Address

1817 Queen Anne Avenue N #307
Seattle, WA
98109

Opening Hours

Monday	11am - 7pm
Tuesday	11am - 7pm
Wednesday	10am - 4pm
Thursday	11am - 7pm
Friday	9am - 1pm

Website

https://www.cultivatedwellnesscenter.com/

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