Quick Post: The Only 4 Supplements You Need While Traveling

Quick Post: The Only 4 Supplements You Need While Traveling

You don’t have a ton of time to read everything that keeps getting blasted at you on the internet.  But, there’s information out there that you don’t want to miss out on. So here’s a quick post letting you know about 4 supplements you need to take with you when you travel.  You also don’t need to worry about taking a ton of supplements with you to stay healthy while you’re gone so just these 4 should be all you need!


Why?  It’s got a couple of applications.  One is to maintain a healthy balance in your gut bacteria when you’re exposed to unfamiliar foods and the stress of travel.  Another is if you come down with either a cold or a stomach bug. If either of those things happen, take 2, two or three times a day.  It’ll boost your immune system and/or rebalance your gut. I love Dr. Mercola Complete Probiotic for a general, all purpose probiotic.


My favorite form is magnesium glycinate because of it’s one of the easiest for your body to absorb.  Reasons for bringing it along? It’s great for relieving migraines and other headaches, helps with insomnia, boosts memory (helpful to remember where you’re going!) and relaxes your central nervous system.  It’s also involved in about 300 biochemical reactions in the body and unfortunately, most of us are deficient so supplementing with magnesium is an overall health booster. I like to take Pure Encapsulations Magnesium Glycinate - 1 in the morning with food, and 2 at night before bed.


I love the single serve packets!  They contain green foods, vegetables, fruits, fiber, antioxidants, enzymes, etc, in a dehydrated mix you just pour in your water, shake and drink.  It’s certified raw organic and vegan! The chocolate and berry flavors are really good. The reason to take it? It’s just a bit of an insurance policy to make sure you get something healthy into your body every day while you’re probably not eating your best.  Here’s the link: Greens Pak


Of course, you could just eat curry every day (I could, and be extremely happy) but not always possible to find on the road.  You’ll want to take it because it’s a powerful antioxidant, it fights inflammation, it protects the heart and boosts the brain.  All good things when traveling! Take one of these each day Life Extension Super Bio Curcumin

Wishing you safe and healthy travels!

Step-By-Step Guide to Creating Your Own Personal Sanctuary

What is a sanctuary? For me, the concept that immediately comes to my mind is a place filled with peace.  A place where the soul can breathe and the mind can rest. The dictionary definitions are 1) a consecrated place where sacred objects are kept and 2) a shelter from danger or hardship.  Other words used to describe it are refuge, haven, oasis, retreat and hideaway. Who wouldn’t want or need such a place in their lives?

We often think of places that have that feeling for us.  For some, it’s the beach or mountains, For others, it’s a friend’s home or church.  Activities can also offer that sense of peace and refuge from a hectic schedule and to-do lists such as walking or hiking, fishing, strolling along a forest path or watching the sunset. But even though all these things are pleasurable and have that feeling of sanctuary about them, they are not a dedicated space that can be visited any time just by walking down the hall in your home.

The definition of sanctuary is also the reason to create one.  A hideaway from the noise of the world? Yes.  An oasis to rest and recharge? Yes. A refuge where one can soothe a restless mind?  Yes.  A haven where you can reclaim your calm?  Yes.  A shelter where you can practice a few moments of self love and care?  Yes.

And it needs to be a place that you can go to that is dedicated to you and only you.  Your space. Your quiet. Your peace.

Have you ever struggled with the “self care” concept finding it hard to incorporate YOU time somewhere in your busy day, not to mention feeling guilty when you try to steal a bit of time to reconnect with yourself?  We are hearing so much these days about the importance of resetting ourselves so that we don’t become victims of too much internal or external stress. Not only are our minds needing a break from our constant thoughts and concerns, but on a cellular level our bodies are dealing with stress hormones that wreak havoc with our weight, immunity, digestion, mental health and more. We have the stress that we have and so much of it is out of our control.  So how can we turn that around a bit? Here comes the fun part!

Find a corner somewhere out of the way, preferable with the ability to close a door, be close to a window if possible where you can feel the sunlight on you, but anywhere that you can carve out a place in your home that is big enough for you to stretch out your legs, say a 5’ x 5’ space.  Think about where that space could be. Where is it? A corner of your bedroom, a porch, an unused nook in your home office, even a closet.

Now, choose the things that would make it a place you would perceive as a haven from the world.  

A candle. 5 Non-Toxic Scented Candles that Smell Naturally Fantastic - Organic …,

A journal. The Five Minute Journal - Simplest, most effective way to be happier …,

A pillow. 7 Best Meditation Cushions to Support Your Practice - Yoga Journal.

A blanket. Amazon.com: 100% Organic Cotton Knit Throw Blanket with Tassels …

A framed photograph of your loved ones, favorite place or memory. Picture Frames : Target  

A meditation mala. Malas | Etsy

A crystal. My Metaphysical Maven

A white noise machine. Amazon.com: Marpac Dohm Classic White Noise Machine Comes …

A small bench or bookcase. lhttps://www.amazon.com/2L-Lifestyle-Hyder-Storage-Shelf/dp/B07DMG4CXZ/ref=sr_1_37?keywords=mini+bookcase&qid=1555352256&s=gateway&sr=8-37

Small personal trinkets or treasures that evoke happy memories.

A couple of favorite inspirational books. https://www.amazon.com/Wabi-Sabi-Japanese-Perfectly-Imperfect/dp/0062905155/ref=sr_1_1?keywords=wabi+sabi&qid=1555352757&s=gateway&sr=8-1 or


You can also go to your local second hand store and browse for little treasures that resonate with you to personalize your sanctuary.

For those of you who love to create, this is your chance to envision a place of beauty and serenity.  For those of you just looking for a quiet spot where you can get a respite of the day, just a few of the above elements can easily achieve that.  

This week, begin to gather some of the things to create your sanctuary and when you have an extra hour, make it happen!  You’ll always have a sacred place that only belongs to you and is dedicated to time with yourself.



Even though Mr. Groundhog says it’s going to be an early spring (YAY!), it’s still winter and we still need soup! Soup that not only soothes the soul, is nourishing to the body and tastes SO GOOD, but absolutely hammers any nasty little viruses lurking around. The addition of lemon, ginger and garlic give it a fuller flavor profile without any of them overpowering the others that you are going to love!


2 lbs. bone in, skin on chicken thighs (you can use breasts but I prefer dark meat)

12 cups water

1 teaspoons sea salt (more to taste)

1/4 teaspoon pepper

2 tablespoons chicken bouillon base

1 tablespoon grated ginger

1 teaspoon finely minced garlic

3 tablespoons lemon juice

2 cups gluten free noodles (can substitute zoodles or cauliflower rice)

1 cup chopped carrots

1 cup chopped celery

2 - 4 cups spinach or greens of your choice

- Put chicken in pot, cover with water. Bring to a boil, then reduce to a simmer and cook chicken until done, about 20 - 30 minutes. When cool, strip chicken meat off bones and set aside (add bones to your freezer stash of bones for making bone broth later).

- Strain the broth through a fine mesh strainer, then return to pot. Bring to a boil once more, add carrots, celery, salt, pepper, bouillon, ginger and garlic. Lower to a gentle simmer, and simmer for 10 minutes.

- Add noodles or zoodles or cauliflower rice and cook until those are done. Add saved chicken meat, greens and stir in lemon juice.

- Ladle some of that goodness into a pretty bowl and enjoy! AND, if you feel you’re coming down with something, don’t hesitate to add a 1/2 teaspoon additional minced garlic directly to the hot soup in your bowl to boost your immune system!