https://www.inhealthandhappiness.com/

In Health and Happiness, San Diego, CA (2025)

09/20/2025

Foodie Friday
Orange Gelatin makes an excellent snack for adults and kids, full of much-needed protein. Gelatin also aids in digestion and can help an upset tummy feel better.
TRY something new by making "healthy" gelatin. Use organic ingredients whenever possible.
4 tablespoons gelatin (Great Lakes Gelatin, Perfect Bovine Gelatin or Vital Proteins)
4 cups orange juice
Gently boil 2 cups of juice
Stir 4 tablespoons of gelatin into 2 cups of cold juice, for 3 minutes, making sure it dissolves completely.
Slowly add boiling juice and stir until completely mixed.
Place in a jello mold or glass dish and refrigerate for 4-6 hours until hard.

09/17/2025

Wellness Wednesday

Box Breathing: A Simple 4-Count Technique to Calm Your Mind and Body

Stress and anxiety can sneak up on anyone, whether you’re at work, scrolling social media, stuck in traffic, or winding down after a busy day. Sometimes we are in a “season” of stress, getting a divorce and moving across the country like myself. During these times do you ever notice how your breath changes when you’re stressed? It can get shallow and fast, making you feel even more on edge. Or you hold your breath, like you’re bracing for something terrible to happen without even realizing it and then let out big sighs. One of the simplest tools you can use to bring yourself back to center is box breathing—a technique that’s easy to learn and can be done anywhere, anytime. I do this regularly with a lot of other breathing techniques to calm my mind and my heart.

How To Box Breathing (4-Count Method)
1. Inhale slowly through your nose for a count of 4 making sure you fill your belly and push your belly button out.
2. Hold your breath for a count of 4.
3. Exhale gently through your mouth for a count of 4 drawing your belly button in and letting all the stale air go.
4. Hold the breath out again for a count of 4.
That’s one full cycle. Repeat this pattern for 3–5 minutes, or until you feel calmer and more focused.

Why It Works
Box breathing helps regulate your nervous system by activating the body’s “rest and digest” response. The slow, even breaths send a signal to your brain that it’s safe to relax. The benefits can include:
• Lowering stress and anxiety levels
• Improving focus and concentration
• Slowing heart rate and blood pressure
• Supporting better sleep and recovery
• Improves posture by opening the lungs and ribcage

When to Try It
Use box breathing anytime you feel overwhelmed, before a big meeting, during travel, or even as part of your nightly wind-down routine. It’s a powerful way to give your body and mind a reset in just a few minutes.

The best part? You can do it anywhere—at your desk, in your car, even before bed. No equipment, no apps, just you and your breath.

09/08/2025

Movement Monday
Hope your week is off to a good start. Today I wanted to share one of my go-to exercises to improve back pain, reduce incontinence and even help with knee pain.
Conditioning the lower abs helps stabilize the pelvis which is important for runners, weight lifters and really everyone. They also support the low back and when they are weak other muscles take over and you get low back pain.
This lower abdominal exercise is a must. See the YouTube video below for modification if this exercise is hard for you to do and a complete low back pain prevention workout.
Cues:
Lie on your back and place a pad about 1 - 1 1/2 inches thick under your back, so it lines up with the top of the pelvis, figure below.
Place your arms out to the side, palms facing up and in line with the shoulders.
With the knees bent, press your low back toward the floor, making sure the knees go straight up and not forward and back. You should only feel this in the lower abdominal area, below the belly button. If you feel it above the belly button, you need a thicker pad, and/or you need to perform fewer reps.
Exhale each time you press the back into the floor.
Repeat 10-50 times.
Variables:
Reps: 10-50 total
Sets: 1-3
Tempo: Like a wave 1-1-1
Intensity: -2 reps (stop when you can do 2 more reps with good form)
Rest: 60-90 sec.
Benefits:
This is an excellent exercise to train the “Inner Unit” and lower abdominal wall without using the hip flexors. Most lower abdominal exercises work the hip flexors more than the lower abdominals, creating anterior pelvic tilt, pronation of the lower leg, and low-back pain. This will also help with incontinence.
If you have an increased lumbar curve, this exercise may help reduce the curve over time.

09/03/2025

It's been a minute with packing up my life in San Diego and now living in North Carolina. With all the packing and moving my feet were killing me and this pose saved me!
The "Screaming Toe Pose" (also known as Toe Squat or Toe Stretch) is a yoga pose that involves sitting on your heels with your toes tucked under, creating a deep stretch in the toes, feet, and ankles. It can be a challenging pose, hence the "screaming" in the name, but offers several benefits like improved foot flexibility and circulation.
How to perform Screaming Toe Pose:
Start on your hands and knees: Begin in a tabletop position.
Tuck your toes: Gently curl all ten toes under, so you toe beds are flat on the mat.
Sit back: Slowly shift your weight back, lowering your hips towards your heels.
Find your edge: You might need to lean forward slightly at first to manage the intensity. Gradually work towards sitting back on your heels.
Hold and breathe: Maintain a straight spine, gently engaging your core. Hold the pose for a few breaths, focusing on deep, even inhales and exhales.
Come out of the pose: Carefully release your toes and sit back on your heels, then come back to a kneeling position.
Modifications and Tips:
Use a blanket: If sitting back on your heels is too intense, place a folded blanket under your ankles or between your calves and hamstrings for support.
Start slowly: If you are new to this pose, begin by holding it for a few breaths and gradually increase the duration as your flexibility improves.
Listen to your body: If you experience sharp pain, release the pose immediately.
Benefits of Screaming Toe Pose:
Stretches toes, feet, and ankles: This is the primary benefit, helping to alleviate tightness and improve flexibility in the lower extremities.
Increases foot flexibility: Regular practice can improve the range of motion in your feet and ankles.
Can help with plantar fasciitis: The stretch can provide relief for plantar fasciitis symptoms.
Improves circulation: The pose can help improve blood flow to the feet and lower legs.
Enhances posture: By strengthening the muscles of the feet and ankles, it can contribute to better overall posture.

03/31/2025

Movement Monday Crawl Pattern
Did you know missing the crawl stage of infant development can affect your squat and lunge pattern as an adult? Try this exercise out for a few weeks...it should help. It is also an excellent full-body and core exercise as well as a great brain exercise balancing the left and right side of the body.
Cues:
1. Get on all fours and crawl like an infant, alternating sides so that as you reach with your left hand, you are pushing off the right knee, the figure below. As you get better at this, try to keep your belly off the ground as you get closer to the ground as in the figure below.
2. Crawl for 10-20 reps.
Modifications:
This can be done standing, taking your right elbow to the left knee and switching sides each time.
Variables:
Reps: 10-20
Sets: 1-3
Tempo: slow
Rest: 60-90 sec.
Benefits:
This is an excellent exercise to integrate the left and right sides of the body for people who have poor posture. It also improves the squat and lunge pattern.

02/12/2025

Wellness Wednesday

Why Intermittent Fasting Works?

Working with a Naturopath for several years has taught me a lot. Emma Lane from energizemindbody.com is a wealth of information and has helped me in so many ways. One of the tools I use to help me is intermittent fasting. Those of you that know me, know I need to eat and often or I get hangry. So, this type of fasting is perfect for us foodies who need food and now or anyone with blood sugar issues.

What are the benefits of intermittent fasting?

Improved cellular health – when you fast for a short period of time, studies show cellular repair occurs which improves your metabolism and reduces inflammation.
Weight loss can occur. When your body fasts for up to 12 hours, there is little glucose available to metabolize for energy, so your body starts to use fat stores for energy. This is an awesome benefit.
Reduces unwanted nighttime eating – When we eat based on our circadian rhythm (eating when it is light outside), it can keep chronic diseases away. This works perfectly with intermittent fasting as you eat when the sun comes up and stop eating when the sun goes down.
Other benefits I have noticed are less bloat, firmer stools, longer restful sleep and more energy in the morning.

There are some cons to fasting…mostly with 16 hour fasting cycles or longer. What I am talking about is short 10-12 hour cycles of fasting so you don’t create more issues in the body. If you fast too long and your body is not ready for it, or you are not supervised by a doctor, things can go really wrong.

How do I do 10-12 Hour Intermittent Fasting?

Click my blog below for detailed instructions.

https://inhealthandhappiness.com/why-intermittent-fasting-works/

02/10/2025

Movement Monday

I have posted this exercise quite a bit and for a good reason, our knees need stability and they need to know how to tract to prevent pain and misalignment.

We rely on our knees to be healthy and happy to do most activities of daily living. Walking, squatting down to pick up your baby or groceries, stairs, getting in and out of a car and the list goes on. They also need to be healthy so you can exercise without pain. The toe touch drill is an excellent exercise that helps strengthen the knee and hip joint while teaching the knee where it needs to be in space during all movement patterns.

Please check out my blog on how to perform the toe touch drill. Have a beautiful day!

https://inhealthandhappiness.com/happy-and-healthy-knees/

02/03/2025

Movement Monday:
Understanding VO₂ Max and Its Benefits for Health and Aging

I am often asked what is the best form of exercise to lose weight? While the best way for one person may not be the best way for someone else, research has shown time and again that HIIT training (High Intensity Interval Training) is one of the best ways to not only lose weight but to improve overall health and longevity for most people. In the simplest terms, HIIT training involves 30-45 minutes of exercise interspersed with short 15-30 second bouts of breathlessness. When you exercise hard enough to become breathless you are increasing your body’s ability to use oxygen. The more you do it, the better your body becomes at using oxygen and the benefits are numerous. Let’s take a look at V02 Max defined and all the amazing benefits.

VO₂ Max is a measure of your body's ability to use oxygen during exercise. It stands for "maximal oxygen uptake" and represents the maximum amount of oxygen your body can consume per minute per kilogram of body weight. In simple terms, it reflects how efficiently your heart, lungs, and muscles work together during physical activity.

Why Is VO₂ Max Important?
A higher VO₂ Max means your body can deliver oxygen more effectively to your muscles, improving endurance and overall fitness. Athletes use VO₂ Max to gauge their cardiovascular performance, but it’s not just for elite competitors—it’s an important indicator of overall health for everyone.

How VO₂ Max Benefits the Body and Aging

Improves Heart and Lung Health – A higher VO₂ Max strengthens your heart and lungs, reducing the risk of heart disease, high blood pressure, and respiratory issues.

Boosts Energy and Stamina – With better oxygen efficiency, daily activities feel easier, and you experience less fatigue.

Enhances Brain Function – More oxygen to the brain means better cognitive function, memory, and mental clarity.

Slows Down Aging – VO₂ Max naturally declines with age, but regular exercise helps maintain it, keeping you younger at a cellular level.

Reduces Risk of Chronic Diseases – A higher VO₂ Max is linked to a lower risk of diabetes, stroke, and metabolic disorders.

Supports Longevity – Studies show that people with higher VO₂ Max levels tend to live longer and maintain independence as they age.

How to Increase Your VO₂ Max
I recommend doing any of the following at least 3x a week with a rest day in between if you are pushing yourself to be breathless numerous times during a workout. HIIT training should only be done 3x a week as your body needs time to recover from the intense training. Always consult a physician before starting an exercise program or incorporating HIIT training.

Cardio Exercises – Running, swimming, cycling, and brisk walking all improve oxygen efficiency. When using these modalities, be sure to push yourself so you are breathless for at least 30 seconds. Use hill training, or push yourself hard in the pool by kicking vigorously.
High-Intensity Interval Training (HIIT) – Short bursts of intense activity push your oxygen capacity higher. This can be as simple as doing 30 seconds of jumping jacks during a weight training workout every 2-4 minutes.
Strength Training – Lifting weights and resistance exercises support overall endurance. Interspersed with intense movements such as jumps, squat push press or even jogging in place will increase your V02 Max.
Consistent Movement – Even small changes, like taking the stairs or walking more, contribute to better VO₂ Max.

Maintaining and improving VO₂ Max isn’t just about athletic performance—it’s a powerful tool for living a longer, healthier life. By incorporating regular exercise, you can boost your oxygen efficiency, slow down aging, and enjoy an active lifestyle well into your later years.

Get out there and get breathless, it will change your life.

P.S. I am learning how to teach Strong Nation classes (Zumba’s sister class, without the dance moves, just fun athletic moves that gets your heart rate going), and they are amazing. Look for a class near you, it is perfect for all ages and really fun! They use the music to motivate you and the workout is awesome!

01/20/2025

Movement Monday - Prone Glute Squeeze
Working with so many clients over the years I notice that most people, including myself, have a hard time getting their lovely butt muscles to work harder than their little back muscles. This exercise will tone your butt and get it to work so the little back muscles don't get so sore and tired. If you notice your back gets sore during squats, do 5-10 reps of this exercise on each side before squatting and it should help get the right muscles working and take some pressure off the back. Give it a try.
Directions:
Lie on your stomach supporting your head on your hands and completely relax.
Keeping your legs straight, squeeze just your left butt cheek and lift your left leg up about 2-4 inches. Lift for 2 seconds, hold at the top for 2 seconds, and lower for 2 seconds.
If you do not feel your left butt cheek working very hard and feel your back working more, tap your left butt cheek with your fingers to activate the muscles for about 10 seconds.
Repeat 15 times and switch to the right.
Perform 2 sets on each side.
When you feel like both buttocks are working well and equally strong, you can lift both legs at the same time.
Let me know how it goes!

12/09/2024

Movement Monday
Stay toned during the holidays. This exercise is amazing to keep the butt toned and even release stress. Take 3 minutes out of your day 3 times a week to do this exercise - you will be so glad you did.

Hip Extensions (AKA Bridge)
Cues:
Lie on your back, palms facing the ceiling, feet shoulder-width apart, and neck long by pressing the back of your head into the floor.
Start the movement by pressing your hips up, using your buttocks, and keeping your chest open and neck long, see the figure below.
If it is comfortable, open your chest and clasp your hands under you to get a deeper stretch in the chest and shoulders.
Hold for 5-10 breaths.

You can also perform this as an exercise and lift and lower 10-20 times, inhaling as you extend and exhaling as you lower.

Benefits:
Hip, chest, and shoulder opener.
Strengthens the buttocks and thighs.
Releases toxins.

Precautions:
If you feel this in the low back, really squeeze your buttocks and lower the hips slightly.
If you feel pain in your neck, place a small rolled-up towel under your neck.
Check out this short video I made for you on how to get the most out of this exercise and precautions to take to save your back.

https://youtu.be/gBEHricYoWE

11/29/2024

Foodie Friday

This Easy Crustless Gluten-Free Pecan Pie is the Southern classic I recently had in Texas, just no crust to worry about! Nobody misses the crust, believe me.
PREP TIME 10 minutes
COOK TIME 45 minutes
TOTAL TIME 55 minutes

Ingredients
• 1 cup granulated sugar (or coconut palm sugar)
• 1 cup light organic corn syrup (or honey or maple syrup, or a mix of both)
• 6 organic eggs
• 2 tbsp butter (dairy-free people should be able to handle butter since it does not contain dairy proteins), melted
• 2 tsp vanilla extract
• 1 1/2 cups pecans
Instructions
1. Mix all ingredients in greased pie plate. Bake in a preheated 325-degree Fahrenheit oven for 45 minutes.

Adapted from glutenfreeeasily.com

11/27/2024

Wellness Wednesday
As we head into the holidays of indulgence, digestive enzymes can really make a difference in how you feel. So before reaching for the tums, Gas-x, Pepto-Bismol, (which only mask the problem) try using digestive enzymes with your meals.
I created this blog to help your gut enjoy the holidays, enjoy.

https://inhealthandhappiness.com/digestive-enzymes-what-are-they-good-for/

My 2 go-to digestive enzymes are:
MassZymes by BiOptimizer
https://bioptimizers.com/shop/products/masszymes
Digest Gold by Enzymedica (Take their digestive quiz)
https://enzymedica.com/collections/enzymes

If you are in a bind this Thanksgiving and feel super bloated, try Activated Charcoal.
Activated charcoal is beneficial for digestive issues because of its ability to adsorb chemicals, and gases in the gut. Its porous structure traps unwanted substances, preventing them from being absorbed into the bloodstream and allows the body to eliminate them naturally. This can help alleviate symptoms like bloating, gas, and mild food poisoning. Additionally, activated charcoal is sometimes used to manage diarrhea and detoxify the gut by reducing harmful bacteria and toxins. However, it should be used cautiously and under physician guidance, as it can interfere with the absorption of medications and nutrients. Always take it 2 hours away from meds or supplements and do not use it for prolonged periods.
How I take it:
2-4 capsules 2 hours before drinking alcohol or one hour before eating foods that may cause bloating. If I forget and the bloating has started, I take 2-4 capsules after a toxic meal and make sure it is 2 hours away from my supplements.
Brands I like:
Bullet Proof
Integrative Therapeutics
Designs for Health – Charcoal plus Binder
In a pinch and need it quick from the grocery store? These brands will do ok.
Gaia - Gas & Bloating
Now
Country Life

In Health and Happiness

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