https://www.inhealthandhappiness.com/

In Health and Happiness, San Diego, CA (2026)

03/19/2026

Wellness Wednesday
✨ What’s really in your home fragrance? ✨
Today as I was running errands and seeing clients I ended up in several places with “home fragrance”. That “clean” or “cozy” scent filling your home or office might not be as harmless as it smells. Many traditional home fragrances—like plug-ins, sprays, and even some candles—can contain hidden chemicals linked to headaches, hormone disruption, and poor indoor air quality.
🚫 Common ingredients that are cause for concerns:
• Synthetic fragrances (often listed simply as “fragrance”)
• Phthalates and VOCs (volatile organic compounds)
• Paraffin wax candles that can release toxins when burned
⚠️ Why hormone disruptors matter:
Some of these chemicals can interfere with your endocrine system—the system that regulates hormones. Even low, repeated exposure may impact things like mood, sleep, metabolism, and reproductive health over time. When we breathe them in daily, it adds up in ways we don’t always notice right away.
🌿 Healthier ways to make your home smell amazing:
• Diffuse high-quality essential oils (lavender, lemon, eucalyptus)
• Choose candles made from soy, coconut, or beeswax with clean-burning wicks that do not use fragrance
• Simmer natural ingredients like citrus slices, cinnamon sticks, and herbs on the stove
• Open windows regularly for fresh, natural air
Your home should be a safe place to recharge—not a source of hidden toxins. Small swaps can make a big difference in your overall wellness 💛

03/10/2026

In class on Saturday we spend some time giving extra love to our hamstrings as that is what the students bodies needed.

Our hamstrings are often short and tight which can cause a lot of back pain and even knee pain. Sometimes just stretching the muscle is not enough, you also need to mobilize the nerves. This sequence has helped several of my clients who had back pain and postural issues due to tight hamstrings. It has been a life saver for me when I sit all day working or do a particularly hard workout. Give it a try, you won’t be disappointed.

Lie on your back, knees bent, with a towel roll underneath your lumbar spine (opposite your belly button, towel should be the width of your fist).

Take a stretching strap and place it on the ball of your foot and straighten your leg to a point where you have about 50-60% tension on the hamstring (back of thigh), figure 1

Let your bent leg go straight if possible and then slowly let the leg out to release the tension as in figure 2. Do not hold at any point, simply mobilize the leg and the nerve, and breath in as you pull the leg toward you and breath out as you release the leg. Do this for 10 repetitions.

Next, get as much tension on your leg as possible again, figure 1 and take the leg across the body, figure 3, and back to where the leg is right above the hip, figure 1. Do this for 10 repetitions.

Lastly, get as much tension on the hamstring as possible and pull the leg toward you bending the knee and release, figure 4. Do this for 10 repetitions.
Non-sustained, keep moving through timed with your breath.

Benefits:
Opens tight hamstrings and calves and can assist with sciatic nerve pain.

Precautions:
If you have sciatic nerve pain and this makes it worse, stop the stretch and speak with your physician or personal trainer.
Here is one of my old videos to help you along 🙂
youtube.com/watch?v=amahbhxDeH8&feature=youtu.be

02/25/2026

I am teaching this great new class called coastal reset in Supply, NC. Stretch, strengthen and meditate with me starting March 7th, Saturdays at 9:30am. Please bring a mat. Here is the link to sign up.
https://app.ubindi.com/Angie.Ittig

01/30/2026

Cozy up with this gluten-free & dairy-free clam chowder — creamy, comforting, and full of coastal flavor without the heaviness. Perfect for chilly days when you want something warm, nourishing, and delicious.

Who’s adding this to their weekend menu? 😋

01/23/2026

Foodie Friday
I make this yummy chicken casserole that calls for cream of mushroom soup. I have not been able to find a dairy free, gluten free version in can so I decided to make my own. It was amazing!!!!
Vegan, Gluten-Free Cream of Mushroom Soup
Servings: 2
Ingredients:
1 teaspoon avocado oil
½ medium organic onion chopped
2 organic garlic cloves minced
1 ½ cup organic white mushrooms chopped
2-3 sprigs of thyme
Pinch of grey or pink sea salt
Pinch of pepper
1 ½ tablespoons of fine ground almond flour
1 cup organic vegetable broth (for non-vegan I like beef broth)
1 cup gluten free oat milk or almond milk (oat milk is a bit creamier)
Directions:
Heat the oil in a large frying pan over medium heat. Add the onions, garlic, mushrooms and cook until they are tender.
Add thyme, salt, pepper and flour and stir until the vegetables are well coated. Cook for two more minutes.
Slowly pour in ½ cup of vegetable broth and ½ cup of oat milk, whisking constantly to incorporate. Cook for 10 minutes or until liquid is thick and bubbly.
Once the condensed soup is thickened, add the remaining broth and oat milk on high heat and bring to a boil, whisking as needed. Once it reaches a boil bring it down to a simmer and allow it to thicken.
Once the soup has simmered for 10 minutes, serve as desired.

01/19/2026

Movement Monday - Hey, it's been a minute. I bought a house woohoo! and got distracted. I was in the gym last week and decided I needed to see where I was with my postural extension as I feel I have been slumping a bit lately. Let me tell you this, I could not hold the extension in the prone cobra for more than 15 seconds...I use to hold it for at least 60 seconds.

This exercise is about posture, posture, posture. The prone cobra (as an exercise not a yoga pose) will help all the muscles in your upper back get strong and keep you standing tall. A must do if you have been working out hard, sitting at a desk or driving a lot.
Cues:
Lie on your stomach and extend upward, rotating your palms out and squeezing your shoulder blades together as in figure below. Make sure that the shoulders are externally rotated, not internally rotated.
Squeeze your buttocks and keep your feet on the floor.
Hold without extending your head back, chin slightly tucked, to lengthen through the back of the neck.
The goal is to hold this exercise for 3 minutes. Slowly work your way up by holding as long as you can, then resting for half the time you held, i.e. 30/15.
Variables:
Reps: 1-6
Sets: 1-3
Tempo: Hold as long as you can and rest 1/2 the time
Intensity: -5 seconds (stop when you can hold for 5 more seconds with good form)
Rest: 60-90 sec.
Benefits:
This exercises teaches your neck and back muscles how to work to hold your body in good posture. In addition, it helps to decrease forward head posture while working the thoracic and neck extensors.

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/

In Health and Happiness

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