Gandhi’s Paradox – What will YOU do?

“Nothing you do as an individual matters, but it is vitally important you do it anyway.” ~Mahatma Gandhi   Why recycle? Why advocate for others? Why bother making any changes in your diet? Why reconcile with a loved one? Why bother voting? Gandhi’s paradox...

Alkalinize, Juice, & Reduce (inflammation)

It’s already the end of September (yikes!). Things are beginning to cool down, but I want to cover three “hot” wellness topics with you that can help you feel your very best: Alkalinizing Juicing (photo from justjuice.org) Inflammation reduction...

Your Mother Told You So…

The report is due in two hours. Or perhaps you’re in the middle of a mid-term exam. Or you’re making sales calls. Suddenly, bam! Around 10:30 a.m. you hit a wall. All you want to do is look out the window. Or crawl back in bed. Or pull your hair out.   Hmm… what...

Simple Tip Tuesday: Eat Fancy, Curb Cravings

Serve yourself like a queen or king to curb cravings. When you inhale a bag of potato chips, or scarf down a pint of ice cream, lets be serious, you don’t really know what you’re doing. You zone out. You catch yourself with the freezer door open or your...

A Deeper Look Into Why Diets Don’t Work

Getting my weight under control has come from a process of treating myself as well as I treat others in every way. -Oprah Winfrey You can’t turn on the TV, drive down the road or go to a party without being confronted with America’s hottest obsession: weight. Diets...

Wyoming, Women Warriors, and Wellness

The past several days have been joyfully FULL.  Thursday night, I lead a workshop in Denver at the Freyja Project for CRAVEfuel (Stylish Women Entrepreneurs) about Fueling Your Creative Rampage. I opened with pranayama, shared part of my story of my journey to...

Go Beyond the Boring Salad

When you think about healthy eating, salads and green vegetables usually come to mind. But how about adding a little more variety to your plan?   Root vegetables like carrots, sweet potatoes, and turnips, are a rich source of nutritious complex carbohydrates....

Spring Cleaning + Focus Food: GREENS

You can clutch the past so tightly to your chest that it leaves your arms too full to embrace the present. -Jan Glidewell   Spring Cleaning People like “stuff”. We tend to hold onto it year after year. We save and stock up on things that we don’t know what to do with...

Balance Is A Waste of Time

“Work-life balance was a mistake from the start. Because we don’t really want balance. We want satisfaction.” – Matthew Kelly, author   Busy is busy. Hard is hard. Pain is pain. It’s all relative.   For each of us, our busy may feel more important than...

Slow Down and Chew + Quinoa Recipe

I have made it a rule to give every tooth of mine a chance, and when I eat, to chew every bite thirty-two times. To this rule I owe much of my success in life. -William Gladstone Chewing When it comes to increased health, it’s not just what we eat but how we eat....

Pass the Military Justice Improvement Act

Today, RIGHT NOW, the Military Justice Improvement Act is on the Senate floor. I received the following schedule from one of Senator Gillibrand’s staff members: The military sexual assault time agreement will be executed on Thursday, 6 March 2014 – there...

Why forgiveness helps YOU heal

Have you ever downed an entire package of chips, crackers, or cookies? Ate pizza or cake until you felt sick? Drank more coffee or wine than your body wanted?  Have you ever worked out well past the point of “healthy” and brought yourself to the brink of destruction?...

The Deeper Meaning of “Soul Food”

Let yourself be silently drawn by the stronger pull of what you really love.  -Rumi Think for a moment of a food from your past, one that makes you feel great after you eat it for no specific reason. Maybe it is macaroni and cheese, creamy pesto gnocchi, ice cream...

Isn’t Fat Bad For Me?

           click the image above for a PDF version of this newsletter Dietary fat: is it good or bad? Both. You see, not all fats are created equal. The Skinny on Fats Heavily processed, hydrogenated “trans” fats used in prepared, packaged...

Stress Is Your Friend!

Stress is not unique to me, to you, to veterans, to trauma victims, to stay at home parents, or to full-time executives.  “ Ya, ya, everybody’s got stress; I know that.  What’s the big deal?” you may be asking.  Well, the fact that everyone deals with stress…  ...

Gluten Free Holiday Guide

  Please, enjoy this little holiday gift from my friends at the Institute for Integrative Nutrition.   Try a new-to-you gluten-free recipe and post your comments below!   Your successes inspire others!     Click the image below to get the...

Who is the most motivated person you know?

Can we KISS, please?  ;)   Wait, what?!  Don’t worry, I’m not being creepy, I swear.   I just want to Keep It Simple, Silly.   Today I have one, simple question for you: Who is the most motivated person you know?

     Please post your...

The Itsy-Bitsy Spider Went Where?

No, this is not a picture of me singing “the itsy-bitsy-spider” to a room full of adults.  This is me, “Semper Sarah,” speaking at our latest Just Roll With It Bootcamp which took place Saturday August 24th in Hermosa Beach, CA.  Because a...

Put Your Oxygen Mask on First

How was your weekend?  Mine was fabulous, I gotta say!   I spent last Friday through Monday in Washington State.  I’ve never been before.  Well, unless you count that time I drove across the Oregon border to bungee jump off Mount St Helens twice in 2007, but the...

Better than a freaking cup of coffee! :)

The reason I say this is better than a cup of coffee is because pranayama: 1. Energizes you 2. Balances you 3. and when done even for just a few minutes a day, every day, can significantly improve the health of your mind, body, and spirit. There is SO MUCH great stuff...

Simple Lifestyle Suggestions for Total Health

Health and nutrition is about so much more than just eating well. Below you will find simple lifestyle suggestions designed to help you live a ridiculously happy, healthy, and successful life. This is not meant to be an exhaustive list, but something to get you...

Do You Like What You See in the Mirror?

If you’re not connected with me on the Semper Sarah Facebook page, you may have missed out on all the great lil’ nuggets o’ wisdom I’ve been posting the last few weeks. But don’t fret my pet, I’ve gathered them all up for you in a nice little package here in this...

Carbs Do NOT Equal Evil

Nowadays it seems like the the word “carbs”  is synonymous with “bad.” In actuality, it is the REFINED carbohydrates that are bad, but because people tend to eat so many processed foods, the two tend to go hand in hand. Grains in their...

Get Connected – It Could Save Your Life

Simply put, meaningful connections are invaluable. I’m not a licensed psychotherapist, but in the work I’ve done with suicide prevention, one of the most common threads among those who take their lives or have felt the pull of that fine line, is a feeling of...

Protein – Right, Wrong, & Otherwise

Protein is good for us.  Duh, right? They’re the building blocks for our body and we need the right amount for us to be strong, regenerate tissue, and otherwise recover. However, protein requirements differ dramatically from person to person. Experiment with...

If the Shoe Fits, Wear It

Are you eating an apple a day to keep the doctor away? OK, so we don’t necessarily need an “apple a day” to stay healthy.  Certainly it is much more complicated to get or remain healthy than that, right? Kind of. There is no single dietary practice...

Studies Show Vitamin “P” Gets You Fit!

Although not in any particular order, the third pillar of Primary Food (aka: Vitamin P) is physical activity.  If you haven’t yet read the previous two blog posts about career and relationships, check ‘em out now. Physical Activity includes not just the...

Four Reasons Why I Don’t Care What You EAT

What’s really feeding you?  Fueling you?  Giving you what you actually need?   The Institute of Integrative Nutrition says that anything in your life that nourishes you but does not come on a plate is “Primary Food.”  Food and what we commonly think of as...

Stop Trying to Kick Your Cravings to the Curb!

Cravings are your friends, my friends…if you treat them right ;)  And we want to honor and respect our friends, not kick them around. Have you ever said the following? “Man, I wish I could eat better, but I just crave (insert decadent, crunchy, sugary, salty...

Shut Your Mouth and BREATHE

De-stress, find focus, achieve calm. When you are not fully engaged (the second “E” in the SEMPER wheel) with what you are doing, when you are busy, stressed out, or otherwise distracted, you breathe shallowly, depriving your body of the necessary oxygen required for...

DON’T DIET! If In Doubt, Crowd It Out!

Since most diets mandate a list of foods to avoid eating, many people are turned off by them.  A more effective method for making a shift toward healthier eating is crowding out which means adding in nourishing foods and beverages which leaves less room for – or...

Stress and Conflict are Actually GOOD Things!

Sometimes Today, I attended a free yoga class at the Lululemon store in Denver.  Because of the class itself, and the wonderful people I met afterwards, I drove home feeling uplifted, peaceful, and clear.  The instructor came from a local studio, Kindness Yoga, and...

To Resist or Not Resist? That Is the Question

To resist or not resist? That is the question At the end of every yoga practice, we do a pose called savasana.  It is the final resting pose, or is often referred to as relaxation pose.  Most new yogis tend to just skip this part because they think they’re not “doing”...

Don’t Reinvent the Wheel

Ever hear of KISS?  No, not the band.  In the Marines, we were constantly told “K.I.S.S.” during training evolutions and planning projects.  It stands for Keep It Simple Stupid.  I prefer Keep It Simple Silly, but that’s the “Pep Rally” in me coming out. Anyway, I’m...

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