Celiac Cross Reactivity

When the body acts as though you are eating gluten, when you are not!

Proteins are very large molecules, and can sometimes have similar parts as each other.

dairy proteins,
“(Note: instant coffee and brewer’s/bak- er’s/nutritional yeast have been identified as gluten cross-reactors in one study but it is postulated that this is attributable to common gluten contamination of these foods rather than inherent cross-reactive proteins. Look for options that specify gluten-free.)”

Are you strict GF and still having symptoms?
First we can find out if there is gluten sneaking around anywhere.. toothpastes etc.
Then you might think about trying an elimination diet and/or the AIP protocol to figure out if one of these guys is bugging you!

Regulatory T cells

A great deal of immune and autoimmune health is focused on supporting regulatory T cells.

Regulatory T cells regulate, or suppress other immune cells. You can think of them as the conductor of the symphony that is your immune system.

How do you support regulatory T cells?
Interestingly there is no magic cure for supporting regulatory T cells. In fact they seem to be pretty sensitive and really just ask that we take care of ourselves. Getting enough vitamin D, fresh air, nutrient dense foods, and most of all managing stress and sleep. Sleep hygiene and stress management have been shown to impact regulatory T cells.

Here’s an article on sleep and immune regulation

New YouTube Video

Reflexology Intro: Basics and your first session

What is reflexology, what is reflexology used for, what are the contraindications for reflexology, what is a reflexology session like, and how to pick a reflexologist!


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Not medical advice. This is for educational purposes only. Always ask you provider / PCP prior to starting any new diet / lifestyle modifications.

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Chronic Pain

Factors contributing to pain and pain perception

Sitting too long is one of the worst culprits. We often don’t notice until we try to get up and feel all those aches and pains. Ideally the longest anyone should be sitting is one hour.

Moving and stretching our body encourages our body’s natural pain killers. Not to mention it’s vital to maintaining joint function. Take the stairs when you can. Take your cat or dog for a walk. Swim. Try yoga (yin yoga is nice and slow). Our personal favorites are yin yoga and Pilates.

While sleep could be a whole series in itself, trying to maintain some basic sleep hygiene can help. Lights dim an hour before bed, going to bed at the same time, and reserving the bedroom for sleep are all ways that can improve sleep.

Stress management can help us sleep better. Stress impacts so many areas of our lives. Stress can affect our ability to concentrate, our mood, our productivity, our immune system, our gut health, and even affect our pain perception.

The 7 Major Chakras

The chakras are energy centers. They are used to help guide Reiki and energy medicine sessions. Each chakra is associated with its own color, sound, location, body parts, and attributes. There are 7 major chakras, along with additional minor chakras.  

There are used as assessments tools, as well as ways to keep your prana / Chi / Ki / life energy in balance and flowing.

The Root Chakra

The root chakra represents physical manifestation and can help ground us and help us be present when it is balanced.

Unbalanced: overactive (anxiety ), under active (stagnation )

Color: red

Location: base of tailbone

Crystals: jet, black tourmaline, ruby…

The Sacral Chakra

The sacral chakra relates to fertility, desire, trauma, intimacy, the color orange, and our passion for life. The second chakra is traditionally viewed as feminine.

The Solar Plexus

The third chakra relates to clarity, comfort, warmth, fulfillment, inspiration, empowerment, will power, strength, finance, and our ability to stand in our power. The solar plexus is the chakra of the sun, and the color yellow.

We all know that feeling when we feel something “in our gut”

Interesting in following that feeling?
We offer Wellness Coaching from an energy medicine perspective. Sign up for a Distance or in person Reiki session with Shae, and continue your journey with virtual wellness check-ins –

Receive personalized wellness recommendations from the perspective of energy medicine. Book Online

The Heart Chakra

Our ability to love ourselves affects our ability to love others.

The heart chakra represents that which connects consciousness to the physical plane.

The fourth chakra relates to affection, connection, love, planet earth, the transformation of feeling, blood, the heart, the heart and thymus, as well as green apophyllite.

Throat Chakra

The throat chakra represents expression of being.

The throat chakra is associated with the neck, jaw, voice, thyroid, throat, vocal cords, and lungs.

The throat chakra transforms our feelings and emotions through energy into expression such as singing, speaking, yelling, laughter, and crying.

it can be blocked through active suppression or subconscious behavior patterns.

Third Eye

I recognize the part in you that is also in me

The 6th chakra relates to our inner light, spiritual growth, intuition, harmony, awareness, the sinuses, and the stone Amethyst.

The Crown

The 7th crown chakra relates ourselves to the universe. It is where we self impose limitations when imbalanced, and where we experience cosmic unity when balanced. This is where we hold fear, or choose to let go of the ego. The crown can allow a state of pure being when in harmony. Topaz and clear quartz are the stones of the crown.

The Master Stone | and all of its various faces

Retail  Quartz crystal gemstone
Master healer. Highly versatile. Different shapes for different uses.

Gemstones are a crystalline form of energy, which have been utilized in many cultures since ancient times. The crystals are used to attune us by influencing our subtle energy, and are thought to enhance good energy, reduce stress and cultivate happiness and peace.

Quartz is a highly spiritual stone and connects all the chakras.

Quartz is a must for all beginners; a beginner energy worker, a beginner mineral collector… and even a beginner designer.

However is takes time to master this powerful and majestic crystal.

Holding Quartz and focusing your intentions while gazing into the crystal is said to be a powerful manifestation technique and amplify your energy.

Quartz helps magnify and is perfect for intensifying the glowing radiance of a plant or a Reiki session.

Lining a treatment table with Quartz underneath the cushioning or hiding it under pillows or even under the table can be a simple easy way to intensify a session. Just be sure that you are ready for that. A great way to handle the intensity is to have a window with sunlight or moonlight. This helps guide your session and gives you a place to send any energy that is “pulled out”.

Follow for future posts on the different types and shapes of Quartz.

New Year’s Inquiry

Instead of a new year’s resolution, I have decided to upon a new year’s inquiry. This is to reflect, process, and discover. I would like to reflect on my current situation, how I got here, and where my trajectory is headed. I would like to process everything that has happened, and everyone that has taken part in my life. Lastly I would like to discover how I feel about events, people, and priorities. Am I allocating my resources, time, and effort in places and ways that are aligned with my priorities? Am I supporting and encouraging myself?

Suggested exercise – choose a couple of your favorite questions, and start journaling … see where it takes you. Afterwards, take time to reflect on what you discovered, and what it means to you.

  • What was my favorite memory from this year?
  • What made it special?
  • Who have I stayed in touch with?
  • Who have I lost touch with?
  • What changed this year that was not in my control?
  • How did that make me feel?
  • How did I adjust to the change?
  • What is different about me from last year?
  • What can I do to continue to support myself through change?
  • What has helped me stay grounded this year?
  • What do I want more of in my life?
  • What can I do to make space for more of that in my life?
  • What do I feel I could spend less time on?
  • How is my mental health?
  • Was there anything that I did this year that helped my mental health?
  • How is my physical health?
  • Was there anything that I did this year that improved my physical health?
  • How is my focus and concentration?
  • What seems to make my focus worse?
  • Is there anything that seems to make my focus better or improve?
  • How am I feeling emotionally?
  • Am I being gentle with myself?
  • Am I being gentle towards others?
  • Is there anything that makes me feel emotionally well?
  • How do certain favorite smells make me feels?
  • How do certain colors make me feel?
  • How do I talk to myself?
  • What have I done recently to improve my mood?
  • What are my favorite hobbies?
  • Who are my favorite people?
  • What can I do for my favorite people to brighten their day?
  • Do I have something in my life that makes me feel a sense of purpose?
  • What were my goals last year?
  • Have my goals changed?
  • What can I do to work towards my goals?
  • How can I make time for myself?

After reflecting, you might ask yourself.. Am I allocating my resources, time, and effort in places and ways that are aligned with my priorities? Am I supporting and encouraging myself?

Brain Power

Refocusing your attention and developing the ability to stay focused is great for your brain power. These practices are generally referred to as mindfulness practices.

One of the most basic forms of meditation is simply sitting (or laying) and paying attention to your breath. When you notice that your thoughts are wandering, simply refocus on your breath. The act of refocusing your mind back to the simplicity of your breath can be seen as a repetition – if you will. Repeating this action has the potential to strengthen your ability to maintain focus.


Stress management basics

So I suppose that I should start with the basics that everyone knows but often overlooks. Granted they are super basic but we often forget about them because they’re so simple and yet they can wreak havoc when neglected.
I often underestimate the power of a regular sleep schedule, nutrition, hydration, and outdoor sunlight. Yet when I abide – I feel so good. Why so quick to forget… no idea? It probably has something to do with the fact that our brain remembers negatives more than positives and we don’t focus on things that are going well. Call it evolution or survival. …

But in all seriousness when we don’t get enough sleep adenosine actually builds up in our brains and caffeine might temporarily sit on those receptors but adenosine still continues to build and build until we can no longer stay awake. Sleep deprivation can actually kill us! That’s why I like to stress the importance of sleep and sleep hygiene. I’m not sure if you’re familiar with sleep hygiene but it basically is the premise of not doing anything in your bed other than sleeping, sleeping in a dark and cool environment, and trying to sleep regular consistent hours that are a minimum of seven hours. In all honesty I don’t really know anyone that requires less than eight. We just fool ourselves. Sleep can also affect the way we are able to handle stress and a major way.

If you wake up hot in the middle of the night, (that’s also something you should mention to your PCP) you can look into a cooling blanket. People who deal with hot flashes/night sweats love them. They can also be great for anyone who just wants to sleep better.

Simply being outdoors and in nature regardless of sunlight also has profound effects on our stress response. So much so that in certain areas of the world there is a thing called “nature bathing” in which you simply just sit outside. (Not naked in case you were wondering).

When possible 5-15 minutes of sunshine first thing in the am helps set our circadian rhythm.

Exercise is another often overlooked but incredibly helpful habit for stress response. It enables us to fall asleep faster and obtain a more restful sleep. It also changes our brain chemistry in ways that we are able to handle more stress. 20 mins 4 – 5 days a week typically does the trick and it takes affect almost immediately. The nice part about this is that if you fell off the bandwagon you can just get right back on.

Beyond the basics
This I think is the fun and interesting part. ..
Starting with a few favorites
-Mindfulness practices
-Telomere health / multitasking
-Decision fatigue

Mindfulness practices such as the audiobook how to meditate by Pema Chodron are crucial to mental well-being and enduring the condition we call life.

Despite societal pressure to get as much done as possible in the shortest amount of time , multitasking is not only proven to be less efficient but it is also actually bad for our brains, cognitive ability and our telomeres. Telomeres are a whole other topic that you can start with a Google search and we can have a whole separate chat at another time.

Lastly I will touch on Decision fatigue which sounds ridiculous and made up but is very real. Interestingly, people like Steve Jobs do not wear the same thing every day because it is iconic. They wear the same thing every day because they realize that their brain has a decision capacity on a daily basis. If you automate as many processes as possible and habituate as many practices as you can- you leave your brain enough power to make the real decisions that it needs to every day. We all know that awful feeling we get when we have decision fatigue and we just can’t make a decision.

Cleaning indoor air

As the season changes we spend more time indoors.

It is important to be mindful of the quality of the air that we are breathing. Hypoallergenic house plants can be a great option. Remember to keep a few things in mind. ..

Check the lighting requirements. Depending on the room and desired placement of your plant, you might need to either pick a low light, direct light, or indirect light plant. If you have a specific plant in mind, make sure to place it appropriately.

Check the maintenance requirements. Some plants require more TLC than others. Succulents are known for being low key. Other plants are notoriously finicky and might not be best for beginners.

Where to buy… depending on your location, visiting a near by nursery or plant shop might be the best option. They can assist you in choosing the right fit. If that does not sound ideal, you can purchase plenty of live plants right on amazon and they can be delivered to your door.

Plants known for air quality?

  • Snake Plant
  • Dracaena (not pet friendly)
  • Aloe Vera
  • Spider Plant
  • English Ivy
  • Areca palms