Anxiety and Insomnia: How to Get More Sleep When Your Mind Won’t Shut Up
Anxiety and Insomnia are like Elizabeth Taylor and Richard Burton. They love to hang out, but they bring out the worst in each other. Where anxiety goes, insomnia follows. And the more insomnia decides to crash your parties, the longer anxiety wants to stick around,...
You Need Two Types of Rest To Heal Anxiety
There are a bazillion and a half things you can do to heal anxiety. Mindset practices, movement, nutrition, vagus nerve activation, meditation, letting 20 labradoodle puppies climb on you. The list is long, and you could spend a year learning to design your lifestyle...
5 Steps to Turn a Bad Day Around
It was going to be a really bad day, but I managed to turn it around. Here's how. I'm writing this at 5 a.m. Not because I'm super disciplined. Not because I'm so excited about my work that I wake up early to do it (I am super excited about my work, but self-care like...
What is Inner Alchemy?
What images come to mind when you think of alchemy? If you're like most people, you're probably thinking of an antiquated pseudoscience where a bunch of old dudes with long white beards are experimenting with potions. It’s true that alchemy is the precursor to modern...
These 5 Foods Can Help You Reduce Stress and Anxiety
Did you know that the food you eat can help to reduce stress and anxiety? It's true. These are stressful times. And for many people stress can become overwhelming, leading to anxiety, insomnia, digestive issues, and more. But what most people don’t realize is that...
The Quickest Way to Transform Negative Energy
Negative energy can feel overwhelming. Life is stressful, and if we don't know how to transform negative emotions, negative energy can take over and leave us feeling anxious, frustrated, angry, moody, and stuck. Negative energy has a huge impact on our physical bodies...
Gut Healthy Foods: Prebiotic vs. Probiotic, What’s the Difference?
Gut Healthy Foods: Prebiotic vs. Probiotic, What's the Difference?People are starting to realize that health and happiness start with gut health. And holistic medical traditions like Chinese medicine and Ayurveda have been preaching this for thousands of years. (Fun...
The 7 Best Stress-Management Strategies
If you want to reduce stress and anxiety, you're going to need to tackle stress-management holistically. Short bursts of stress aren't actually bad. In fact, they can be really helpful. The stress hormone cortisol, for example, is essential for the proper function of...
The 11 Best Herbs for Anxiety
Herbs for anxiety are powerful. While 1 in 6 people take a psychiatric drug according to the Anxiety and Depression Association of America, herbs for anxiety can be just as effective. They’re natural, which appeals to a lot of people. Plus, herbs for anxiety usually...
How to Stop Negative Thoughts
Negative thoughts are, by definition, a huge bummer. They literally dictate how you feel. And what’s worse is that most of the time you don’t have any control over them. There you are, all happy-go-lucky, minding your own beeswax, and BAM! In prances a negative...
Inflammation and Mental Health: 7 Steps to Improve Your Mood by Reducing Inflammation
Mental health isn’t just about what’s happening in your mind. Inflammation actually plays a big part in many mental health issues. This is because inflammation in your body transfers messages to the nervous system. The vagus nerve in particular stimulates both the gut...
5 Ways to Boost Your Mood by Healing Your Gut
5 Ways to Boost Your Mood by Healing Your Gut Pop Quiz: Where do stress and anxiety start? Would you believe it if I told you the answer is in your gut?! It’s true. One of the best ways to boost your mood is by healing your gut. If you want to reduce stress, calm...
8 Hidden Causes of Anxiety
8 Hidden Causes of Anxiety You might think it’s all in your head. But there are at least 8 hidden causes of anxiety that you want to consider if you're feeling anxious. And they have just as much to do with your body and spirit as they do with your thoughts. Because...
Rewire Your Brain for Happiness in 4 Simple Steps
Rewire your brain for happiness? It sounds like the plot of a cheesy sci-fi movie where humans turn to robots and you aren’t quite sure if the mad-scientist protagonist is really good or evil. But whether you know it or not, you’re already rewiring your brain every...
5 Ways to Get Over Insomnia Naturally
Insomnia is a real P.I.T.A., as my father likes to say (Pain In The…eh-hem…Donkey). Maybe you can’t fall asleep as quickly as you’d like. Or you sleep restlessly, waking up a gajillion and two times without ever enjoying a sweet deep slumber. You might also have...
Calm Anxiety with These 5 Natural Evidence-Based Strategies
There are lots of scientifically proven natural ways to calm anxiety. You don't have to reach for pills to calm anxiety. Instead, try the 5 natural strategies in this article. They'll a have a bigger positive impact on your overall health and well-being than any pill...
The 4 Supplements You Should Take Every Day
The supplement market is huge. And it can be really tough to figure out which supplement will help you, and which will just be a waste of your money. Wouldn't it be nice if you could get all of the nourishment you need from your food and lifestyle instead of needing...
Coronavirus: How to Protect Yourself, A Natural Medicine Approach
Coronavirus has officially been classified as a pandemic, meaning it has spread around the world and is affecting a large number of people. This is especially concerning to those most at risk: people over 60 and people with underlying chronic health conditions like...
The Healthiest Flavors to Eat in Summer
The healthiest foods to eat in summer are different than what you eat in the other seasons. That’s because in summer you want to eat foods that counteract the summer heat. This is important. Because summer heat has a bigger impact on your physical and...
How to Stop Stress Eating
Can’t stop stress eating? You’re not alone. I can’t tell you how many times I’ve heard patients tell me that they’re doing everything right on their diet, but then stress hits and they can’t stop themselves from eating all the carbs. And bacon. And chocolate. And...
A Step-By-Step Guide to Intuitive Eating
If you’re sick of dieting, intuitive eating can be an attractive alternative. After all, who wants to feel guilty every time they eat a piece of chocolate cake? Intuitive eating frees you from the rules that are part of any diet. And it allows you to fully enjoy every...
3 Ways Stress Makes Weight-Loss Harder (and What to Do About It)
It’s no secret that people are stressed the F out. In fact, when I surveyed women in my community, stress was the #1 issue they said they were struggling with. And it’s understandable, given the unattainable standards we try to live up to. Stress is a huge problem....
If You Think Self-Care is Only About Manicures and Bubble Baths, You’re Missing the Point
Ok. I’ve got a major bone to pick. And it’s about the way people are talking about self-care. Sure, as a natural health practitioner I’m thrilled that self-care has gained so much popularity in recent years. Not only does this bring more enthusiastic patients through...
3 Kinds of Sugar Cravings (and How to Get Rid of Them)
When you’re trying to eat healthy, sugar cravings can seem like the one thing that’s holding you back from reaching your goals. You might fill your plate with nutrient-dense food all day long, but then a sugar craving hits and BAM! You’re elbows deep in a...
3 Stress-Management Strategies Every Woman Needs in Her Life
An endless supply of dirty dishes. A to-do list that never gets completely checked off. Feeling like you never have enough energy or time to do all the things you want to do. Sound familiar? These are the realities of life for most modern women. They’re also a huge...
Warm Barley Salad Recipe with Leeks, Shiitake Mushrooms, Olives, Capers, Parsley, Cilantro, and Spinach
It's rare to find a recipe that works all year long, but this warm barley salad is fresh enough to enjoy in summer while still being hearty enough to satisfy when the weather is cold outside. I love making grain salads for a number of reasons. First off,...
Why You Should Stop Following Your Gut: A Better Way to Hone Into Your Intuition
Why You Should Stop Following Your Gut: A Better Way to Hone Into Your Intuition As a natural health practitioner, I happily straddle evidence-based science and the more etherial realms of understanding. And although I love me some scientific studies, I admit that a...
5 Ways to Make Smoothies Healthier
5 Ways to Make Smoothies Healthier Ok. Take a deep breath. Because this one might come as a shock to some of you. According to traditions like Ayurveda and Chinese medicine, smoothies aren't all they're cracked up to be. And that's because the coldness and food...
How to be More Confident in 6 Simple Steps
How to be More Confident in 6 Simple Steps Feeling more confident is important when you’re a mother who wants to get a lot done. Henry Ford famously said “Whether you think you can or you can’t- you’re right.” Your mindset really CAN mean the difference between...
Purple Cabbage Salad Recipe with Carrots, Avocado, Fresh Herbs, and Pumpkin Seeds
This cabbage salad recipe is hearty enough to satisfy on a hot summer day. You might be surprised to hear that traditions like Ayurveda and Chinese medicine actually say that raw food isn't always good for you. They're right in that raw food is harder to...
15 Signs That You Have Too Much Heat in Your System, and What to Do to Stay Cool and Balanced All Summer Long
Most people love summer. And it’s not hard to see why. School is out, everything is green, and life just feels more free, easy, and fun. But with rising temperatures summer is also an easy time to become imbalanced on the health and wellness front....
The Delicious Tzatziki Recipe That’ll Keep You Cool All Summer Long
Tzatziki is, hands-down, one of my favorite things to eat in summer. And as someone who runs hot naturally, this is one of the best recipes to keep me healthy and balanced. With cooling cucumber as the main ingredient, you don't want to eat too much of...
Celery, Spinach, and Farro Grain Salad with Carrot-Tops, Fresh Herbs, Capers, and Parm
I'm a huge fan of grain salads, and this Celery Spinach Farro Grain Salad with Carrot-Tops, Herbs, and Capers is one of the best combos I've tried. Farro is an ancient variation of whole wheat that's been around for thousands of years. And there's a reason...
The 3 Nutrient-Boosting Hacks You Should Know About
These nutrient-boosting hacks are a great way to get more bang out of every bite. If you're goal is to be healthy, you want to get the most nutrients you can out of your food. But just because you're eating all of the nutrients doesn't mean your body is absorbing...
Mint and Lime Chimichurri Sauce Recipe
This mint and lime chimichurri sauce recipe takes a fresh summery twist on a classic recipe. Originally developed in Argentina and Uruguay as a topping for grilled meats, chimichurri sauce is normally made from made with parsley, garlic, red wine vinegar,...
Exhausted All the Time? You Could Have Adrenal Fatigue. Here’s How to Tell, and What to Do About It.
Are you exhausted all the time? Everyone jokes that moms are always tired. And you and I both know that the struggle is REAL. Especially at the beginning, when your lil ones need your physical body and careful attention for their survival. But even with...
How to Make the Most Amazing Scrap Vegetable Broth
Scrap vegetable broth should be a staple recipe for every family. I love scrap vegetable broth for a few reasons. First off, it’s a great way to use the bits and pieces of vegetables that you’d usually toss. Including things like garlic skins and...
Summer Health: The Healthiest Foods to Eat in Summer
Summer health is all about choosing foods that keep you cool and balanced. At this point, most people know the basics of what you’ve got to do to be healthy. Eating nutrient-dense foods is a good starting point. You also need to move your body regularly....
Socca Recipe: The Easy-to-Make French Chickpea Pancake That’ll Have Your Whole Family Begging for Seconds
Socca is one of those rare dishes that's so delicious you won't believe how ridiculously simple it is to make. And, as with most of the recipes on this blog, it's healthy, easy-to-make, AND kid-friendly at the same time. Chickpeas (a.k.a. garbanzo beans,)...
The Healthy + Balanced Meal Planning Method: 3 Steps to Creating a Healthy and Balanced Meal Plan as an Ambitious Mama
This Healthy + Balanced Meal Planning Method makes it easy to have healthy food on the table for your family every week. I used to spend WAY too much money at the grocery store. And we always ended up with extra ingredients getting old in the back of the refrigerator....
Fresh N’ Sweet: Carrot Date Salad
This carrot date salad balances the freshness of mint and cilantro with the sweetness of carrots and dates perfectly. Add in the crunch of pumpkin seeds, and you've got yourself a winning combo. This carrot date salad is best served just above room...
How to Let Go of a Negative Mindset and Set Yourself Up for Success
Don't let a negative mindset hold you back from reaching your dreams. I'm a pretty organized and driven person by nature. And if you're an ambitious mama too, there's a good chance you’re the same way. In fact, most ambitious mamas I talk to have a bit of fire...
Easy Brown Rice Vegetable Risotto
This brown rice vegetable risotto is a delicious way to sneak extra nutrients into your diet. Deceivingly decadent, this brown rice vegetable risotto is actually filled with nutrients. First off, because it still has its hull intact, brown rice has...
The Busy Mother’s Daily Self-Care Checklist: 10 Quick and Easy Self-Care Strategies That Will Help You Feel Healthier, More Energized, and Joyful, Every Day
These 10 quick and easy self-care strategies will help you feel healthier, more energized, and joyful, every day. As an ambitious mama, you’ve got a lot of things competing for your attention every day. And sometimes it’s exhilarating. Nothing beats those days when...
Baked Rosemary Sweet-Potato No-Fries with Fresh Thyme Aioli Dipping Sauce
These rosemary sweet-potato no-fries with fresh thyme aioli are kind of addicting. Root veggies like sweet potatoes, yams, carrots, beets, are very grounding. Because simply put, they come straight from inside the earth. You really can't get any closer to...
The Secret to Having More Energy as an Ambitious Mama
Want to know the secret to having more energy as an ambitious mama? There's a simple shift you can easily make. And if you follow it through, it can have a BIG impact on your relationship with your family, your ability to run your business, and significantly improve...
Fresh Herb and Mushroom Soup
This fresh herb and mushroom soup hits the spot on warm dry days. Most people think that soup is only for cold weather. Not so. On a hot day, a nice bowl of this brothy fresh herb and mushroom soup will feel as good in your body as it does on your taste buds. Sure,...
Morning Matcha Energy Balls
If you like matcha, you'll LOOOOOVE these Morning Matcha Energy Balls. These morning matcha energy balls are made mostly with cashew butter, which is filled with copper, phosphorus, manganese, magnesium, and zinc. These essential nutrients help to keep your body and...
The Healthiest Cooking Methods for Each Season
Did you know that the healthiest cooking methods change according to the season? It's true! According to natural medicine traditions, it's not just what you eat that makes you healthy. How you cook your food matters too. Cooking methods matters so much, in fact, that...
The Healthiest Falafel Recipe You’ll Find
This falafel recipe makes about 12 falafels (a.k.a. enough for two adults a hungry toddler for dinner and lunch the next day when you add fixin’s). And this falafel recipe is extra special because it uses sprouted chickpeas. By sprouting the chickpeas you increase...
How to Get Over Mom Guilt
There's no escaping mom guilt. As ambitious mamas we feel guilty for just about everything at some point. Mom guilt sets in when we feel like we're not spending enough time with our kids. Then mom guilt rears its ugly head again when we get overwhelmed because while...
How to Meditate: The Benefits of Meditation and 3 Easy Ways to Start a Meditation Practice
You know that meditation is a good thing to do, but do you know how to meditate? Meditation ha been studied for decades now, and the list of proven benefits is growing. Honestly, there are more reasons that you should be meditating than excuses not to. Here are just a...
The Paleo Turkey Meatball Recipe Everyone Will Love
This paleo turkey meatball recipe is SUPER easy to make and sure to be a hit with adults and kids alike. Dark turkey meat is more nutrient dense than white meat because it contains more iron, zinc, riboflavin, thiamine, and vitamins B6 and B12. Iron alone is a huge...
How to Do the Whole 30 Right So You Get Lasting Results (Without Eating Strictly Paleo for the Rest of Your Life)
The Whole 30 is the only restrictive diet I ever recommend to the women I work with. Here's why, and how to do it right so you get lasting results. If you've worked with me you know that I'm not a fan of restrictive diets (a.k.a. any diet that completely eliminates...
Spring Sweet Pea and Asparagus Soup: One of the Most Crowd-Pleasing Vegan, Paleo, and Seasonally Appropriate Recipes
This sweet pea and asparagus soup is the perfect food for spring. Because spring is all about eating invigorating, fresh ingredients, and this sweet pea and asparagus soup has plenty of those. But too many people turn straight to smoothies and raw salads to get their...
Whole-Wheat Rhubarb Raspberry Muffins
I always try to find healthier alternatives to recipes, and these whole-wheat rhubarb raspberry muffins hit it out of the ballpark. Adapted from a Martha Stewart recipe, these whole-wheat rhubarb raspberry muffins are a delicious healthy-ish snack or dessert in the...
The Best Healthy Granola Recipe You’ve Ever Tried
The Best Healthy Granola Recipe This healthy granola recipe makes enough to fill almost 4 quart-sized mason jars. And it’s a great snack because it has very little sweetener, is made from only wholesome ingredients, and is filled with delicious + nutritious nuts and...
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ABOUT KATERINA
Katerina Baratta, LAc, MSOM, is a Mind-Body-Spirit health practitioner who helps women reduce stress and anxiety by using their food, lifestyle, and mindset as medicine.
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