The Elevate Wellness Collective

Issue 8

Tue, 22 Apr 2025 20:00:38 GMT

Rooted in Balance: A Mother’s Journey

Rooted in Balance: A Mother’s Journey Through Holistic Living, Business, and Raising Mindful Children

Hi, I’m a mom of four, a holistic aesthetician, an herbalist & gardener, wellness family cook, and founder of a spa that’s become more than a business—it's an extension of my heart and lifestyle. Every day is a dance between nourishing others and remembering to nourish myself. I’ve learned that balance isn’t a perfect scale—it’s a flow. Some days it's a rhythm, other days it’s a juggle, but it’s always rooted in intention.

Wearing all the hats with purpose means running a holistic aesthetic spa while raising four children and isn't always graceful, but it is deeply fulfilling. I’m blessed to do work that heals others while staying close to the values I want to pass on to my kids: wellness, self-awareness, self-care and care for the Earth. Whether I'm blending a herbal salve in the treatment room or helping with algebra homework at the kitchen table, I try to stay fully present in whatever space I’m in.

I've learned balance doesn’t mean doing everything at once—it means knowing what needs your attention in each moment and learning to be okay with the ebb and flow.

From garden to skin: Nourishing inside and out

My journey as a herbalist and gardener began as a way to connect skin health with nature, but it’s grown into something so much more. Gardening has become an act of rebellion and protection. By growing our own herbs, fruits, and vegetables, I’m not only shielding my family from impure ingredients and questionable sourcing, I’m sidestepping price gouging and tariffs that make clean food feel inaccessible.

Cooking is one of my love languages—especially when it supports skin health and overall wellbeing. I love creating meals rich in anti-inflammatory herbs, vibrant vegetables, and healing broths. Our kitchen is where I sneak in turmeric for its glow-boosting magic and where my kids learn that food is medicine.

Living green, living slow

Eco-conscious living isn’t just a trend for us—it’s a mindset. We compost, reuse, thrift, buy local when we can, and prioritize sustainable choices. Teaching my kids that every choice has an impact is one of the most important lessons I can give them. From hand-washing reusable wraps to using herbs we grew ourselves, I want them to feel empowered to be stewards and proud leaders of the Earth.

But living “green” also means living slow—taking the time to breathe, to notice, to choose intentionally. This slower pace has been key in protecting our mental health and creating space for joy. Saying yes to more, and saying no to more.

Raising mindful, capable humans

Motherhood is my biggest teacher. I’m committed to raising confident, compassionate, and self-reliant children. We talk about feelings openly, we practice mindfulness together we garden as a family. They are learning how to forage, identify herbs, and make a simple healing routines These are life skills that also connect them to their roots, their ancestry—and to each other. We work on breaking cycles. I’m intentional about disrupting patterns of generational trauma by prioritizing mental health—for them and for myself. Therapeutic practices, journaling, breathwork, and boundaries are part of our lives just as much as herbal tinctures and clay masks.

Movement as medicine

Finding time to move my body isn’t always easy—but it’s necessary. Whether it's a home work out before the house wakes up, a meet with the trainer, or dancing in the living room during a family clean-up session, I try to weave movement into the rhythm of our lives. It keeps me grounded and helps me pour from a full cup.

The balance is in the becoming

If there’s one thing I’ve learned, it’s that balance isn’t a destination—it’s a daily practice. And it’s okay if some days are messy. We don’t need perfection to live well. We just need presence, patience, and a bit of grace given to ourself.

I’d love to hear from you—how do you find your balance? What rituals, routines, or mindsets help you stay grounded and joyful through the chaos? What tips would you offer to others trying to live more mindfully while juggling work, family, and personal wellbeing?

Let’s lift each other up and start the conversation.

Be well & stay well,

Nichoelle Adler

The Elevate Wellness Collective

Issue 7

Thu, 10 Apr 2025 20:33:49 GMT

Whats growing in the garden & what's happening in the sheets?

But have you fallen in love with gardening and plant keeping yet? If you aren't there, it's just a matter of time... then you'll be making sourdough, nut milks and floral paper. But first lets talk the many benefits that come from growing your own herbs for health and stress relief, and how your garden bed can benefit you in the bedroom. Touching soil and gardening offer a surprisingly rich list of physical and mental benefits—some backed by science, others deeply rooted in intuitive and ancestral wellness practices. Here’s a breakdown of what happens when you get your hands in the soil and connect with Earth:

Boosted Immune System

Soil contains Mycobacterium vaccae, a beneficial bacteria that stimulates serotonin production and supports immune health.
Regular exposure can make your immune system more resilient.

Better Sleep

Natural light exposure and physical movement help reset your circadian rhythm.
Gardening helps reduce cortisol, promoting deeper sleep.

Exercise + Strength

Lifting, digging, planting, and weeding are forms of low-impact physical activity that improve mobility, strength, and endurance.

Vitamin D Absorption

Sunshine fuels vitamin D synthesis, supporting bone health, mood, and immunity.

Healthier Skin (with balance)

Soil microbes can support the skin microbiome (in moderation), helping strengthen its barrier and resilience.

and it keeps getting better with...

Mental & Emotional Benefits

Mood Elevation + Stress Reduction

The act of gardening lowers cortisol and boosts serotonin and dopamine.
Mycobacterium vaccae in soil has an antidepressant-like effect.

Mindfulness & Nervous System Regulation

Gardening invites a meditative, slow-paced focus—grounding you in the present moment.
Supports parasympathetic activation (rest and digest mode).

Reduces Anxiety + Depression Symptoms

Nature connection and sensory stimulation (touching, smelling, seeing plants) can calm overactive nervous systems.

Sense of Accomplishment

Nurturing a plant gives a tangible sense of growth and success, which boosts self-esteem.

Connection to Earth & Ancestry

Touching soil reconnects you to cycles of nature and your ancestral memory—a deeply spiritual, grounding effect for many people.

Harvesting and growing your own bounty is so rewarding in many ways, its natures medicine, natures therapy. Stress effects our sleep, stress effects our hormones, which in turn can also keep us from sleeping.

Gardening and a little magnesium glycinate can help you get good sleep and relieve some stress.

Many flowers and herbs are used to treat and soothe skin irritations, to moisturize skin and hair, and can be made into extracts. Rosemary is wonderful for the scalp and hair, while chamomile is calming for the skin, lemon balm will help you sleep, and cardamom seeds can help open the lungs for asthma and during allergy season.

If you're in the desert like I am, you know the struggle of keeping plants happy in the heat, my advice is to have your garden face the eastern sky along your most west wall, giving it shade from the afternoon sun. Here is a list of some of the easier plants to maintain in Phoenix and the desert:

Basil

Loves the heat, thrives in full sun.
Great for inflammation, digestion, and cooking.
Keep it watered and trim often to prevent bolting.

Mint

Super hardy, fast-growing.
Aids digestion and cools the body.
Keep it in a pot—can be invasive.

Rosemary

Drought-tolerant once established.
Great for memory, circulation, and skin care.
Likes well-drained soil and full sun.

Oregano

Heat-hardy and easy to maintain.
Antibacterial and immune-boosting.
Ideal for desert herb gardens.

Thyme

Thrives in dry soil and full sun.
Antiseptic and antifungal properties.
Low-maintenance and aromatic.

Lemongrass

Loves heat and sun.
Anti-inflammatory and great in teas or skincare.
Needs space and regular watering to establish.

Sage

Heat-tolerant, especially desert varieties like white sage.
Used for cleansing, sore throats, and digestive health.
Needs good drainage and full sun.

Lavender - pollinator

Aromatic, calming, and great for skincare and stress relief.
Needs well-draining soil and a lot of sun.
Avoid overwatering.

Chamomile

Soothing herb for tea and skincare.
German chamomile grows better than Roman in the desert.
Prefers morning sun and some afternoon shade.

Calendula (Pot Marigold)

Great skin healer and immune supporter.
Loves full sun, moderate watering.
Vibrant flowers that self-seed easily.

Consider volunteering at your local community garden to give it a try or if you don't have a space to garden. Indoor gardening is an option too! Check out and support your local nursery and gardening store to get started, Phoenix friends be sure to check out Little Shop of Hydros, its where I get all my advice and supplies. Check out your local herbalist for loose leaf tea blends and tinctures to support and treat the body. Natural activation within the body is the key to vitality, herbs and plant medicine had the power to activate the body. I have been practicing Traditional Chinese Medicine guided by Majeeda Hanna of Seven Dragons Acupuncture to balance my chi, herbal teas with specific ingredients are helping me to achieve that balance- behold the power of the herb!

I hope this inspired you to get your hands in the soil, to consider herbs to activate and treat the body, to head to local herbal shop, and to encourage someone you love to do the same.

Be well, stay well

Nichoelle Adler

The Elevate Wellness Collective

Issue 6

Tue, 28 Jan 2025 19:06:37 GMT

Honoring the hibernation & nurturing energy

It has been a sweet slowish start into the new year, and I hope that you have given in to the urge to stay in and hibernate a little. Nature all around us is standing still and convincing us to cave in and work in harmony with her. Preserving energy and planning for the big bloom in spring is how we are wired, the weather and sun exposure tell our body exactly when it is time to slow down. I hope that saying "no"more often has come with ease, and met you with comfort.
How has your health been, how are your energy levels and self talk? Any room for improvement?
I'm not going to tell you how to live your life, but stop it with the New Year's resolutions. The moment you have a plan that will increase your happiness or value of life -start it then. Instead use the turn of the new year to to ask yourself the questions above... to give gratitude to the growth and the year you just had, giving gratitude to the year ahead and all that it is going to give, teach, and serve you. In 2005 I made a resolution to never make a resolution again, to never wait to start something that excites me, and I have no regrets on the tradition my newly on her own 18 year old self made. Over the last few years I have turned New Year's Eve into a ceremony celebration thanking this little made up thing called time. This little big thing we sometimes take for granted, sometimes speed through, and sometimes wait to start something great. Life can change for the better or the worse in the flicker of a flame, and I urge you to follow the fire that gets you excited the moment you feel ignited. Self talk will get you everywhere and everything, the frequency you set becomes the frequency you attract. I talk about this often in skin health with my clients with positive skin affirmations, and the way we speak to ourselves when we look in the mirror. Speak and think possessively, speak with pride, speak with confidence.

Practice & Supplement Spotlight

Oral pulling - oil pulling mouth rinse before brushing, to increase oral health and all natural teeth whitening. Oral and gut health are the foundation to the health for the rest of the body and a key factor in the balance.

Lanolips - all year lip care but especially in the winter. This is always in my bag, on my nightstand and what I use at the end of facials for my clients. They love it!

NFR2 - keeping the focus on the little gold pill because it continues to increase my value of life. I didn't get hit hard with any illness throughout the holiday when it seemed like everyone was going down, and it has been 5 months since I've experienced the period flu. I will likely die with this pill in my hand.

Beef organs - treating the organs in our body for strong immunity and vitality. whole body and skin & nails

Winter skin can be challenging, it needs extra protection & extra moisture. Think barriers like big sunglasses and scarfs to cover the skin from wind to prevent chapped skin and lips. Use a heavy moisturizing lip barrier like this one to keep lips and the surrounding skin happy. SPF is still needed in the winter and should be used all year round, down the neck and on the chest if exposed. Men and women when hair is up, don't forget your ears!Dermatologist have reported that the most forgotten spots with SPF are the eyelids, ears, and tops of the feet when wearing flip flops.

Winter holistic wellness and skincare focus on nurturing the body and mind while addressing the specific challenges of the cooler months. Here is a guide with some ideas to harmonize both:

Winter Holistic Wellness

Seasonal Diet:

• Warming Foods: Incorporate root vegetables, soups, stews, and spices like ginger, cinnamon, and turmeric to balance the cold and support digestion.

• Hydration: Herbal teas, such as chamomile, licorice root, or ashwagandha tea, provide warmth and hydration.

• Immune Support: Emphasize vitamin C-rich foods (citrus, bell peppers) and zinc (pumpkin seeds, lentils).

• Focus on keeping the gut warm, starting and ending meals with hot tea. Avoid salads and cold leafy greens, these are harder for the body to digest in the winter.

Mind-Body Practices:

• Yoga and Meditation: Practices like Vinyasa Yin Yoga or restorative poses can support relaxation, nourish your nervous system and maintain energy levels.

• Breathwork: Pranayama breathing techniques like “Nadi Shodhana” (alternate nostril breathing) can help reduce stress and maintain focus.

Seasonal Adaptogens:

• Ashwagandha: Balances stress and supports immunity.

• Reishi Mushroom: Promotes calm and resilience.

Light and Warmth Therapy:

• Use natural sunlight or light therapy lamps to combat seasonal affective disorder (SAD). Warm baths with Epsom salts and essential oils like lavender or eucalyptus help soothe muscles and the mind. A eucalyptus or creosote

bundle by your shower head elevates the shower relaxation. Red light therapy is fantastic with so many benefits!

Winter Holistic Skincare

Hydration and Moisture:

• Switch to oil-based, thicker moisturizers or balms that provide a protective barrier against dryness.

• Use a hydrating serum with hyaluronic acid under your moisturizer to lock in moisture.

Gentle Cleansing:

• Opt for creamy, non-stripping cleansers that preserve the skin’s natural oils.

Nourishing Masks:

• Use homemade or natural masks with ingredients like honey (hydrating), avocado (nourishing), or yogurt (exfoliating and soothing).

Exfoliation:

• Limit exfoliation to 1-2 times a week using gentle scrubs or enzymatic exfoliants to avoid over-drying.

Sun Protection:

• Sunscreen remains essential in winter, as UV rays are still present, especially in snowy regions where reflection can increase exposure.

Ayurvedic Skincare:

• Use oils like sesame or almond oil for Abhyanga (self-massage) to nourish skin and promote circulation.

• Incorporate rose water or aloe vera gel as toners for calming effects.

Lip and Hand Care:

• Apply natural lip balms with beeswax or shea butter.

• Use thick creams or oils to prevent cracked hands and nails.

By harmonizing your wellness and skincare routine with the winter season, you can maintain vitality with radiant skin and overall balance. It isn't a hassle its a flow and way of life, preventative care because who has time for problems?!

Enjoy the hibernation when you can, stay warm and stay well!

Nichoelle Adler

Issue 5

Sun, 05 Jan 2025 19:01:35 GMT

Youthful beauty, the whole picture & Chinese healing acupuncture with Majeeda Hanna

What is Holistic Aesthetics?

Holistic aesthetics goes beyond topical treatments, creams, serums, and facials. It views the skin as an organ that mirrors the body’s internal state—affected by stress levels, hormones, nutrition, sleep, and emotional health. Instead of masking symptoms like acne, dry skin, or premature aging, holistic aesthetics looks at the bigger picture and addresses their root causes, creating natural lasting results and true healthy radiance with glowing skin.

Holistic Aesthetics: Nurturing Skin Health from Within

In a world and time where beauty trends often prioritize quick fixes and surface-level solutions, holistic aesthetics stands out as a refreshing option and sustainable approach to skin health. This philosophy emphasizes treating the skin as a reflection of overall well-being, focusing not only on external treatments but also on internal balance through nutrition and lifestyle choices.

The Gut-Skin Connection or " Mind Gut Axis"

One of the most significant links in holistic skin health is the gut-skin axis. Research has shown that gut health directly impacts the skin, with imbalances in gut bacteria often leading to inflammation, breakouts, or dullness. Probiotic-rich foods, prebiotic fibers, and hydration play a vital role in maintaining a balanced gut microbiome, which in turn supports clear and vibrant skin .

Nutrition as Skincare

“You are what you eat” isn’t just a saying—it’s a scientific truth when it comes to skin health. Antioxidant-rich foods, omega-3 fatty acids, and essential vitamins like A, C, and E are powerful allies in maintaining elasticity, reducing inflammation, and protecting the skin from environmental damage. Incorporating whole foods such as leafy greens, berries, fatty fish, and nuts into your diet provides the building blocks for a glowing complexion. Keeping the gut warm for easy digestion, eating warm foods or following meals with hot tea is great digestion support and helping keep the gut clean.

The Role of Stress and Mental Well-being

Chronic stress can wreak havoc on the skin, triggering conditions like eczema, psoriasis, and acne. Stress hormones, such as cortisol, can lead to increased oil production, collagen breakdown, and inflammation. Practices like meditation, yoga, sound therapy, and deep breathing can lower stress levels, helping the skin heal and thrive. Sugar and alcohol trigger the same skin reactions as the role of stress and should be taken in moderation to support mental health most importantly, and skin health.

Sleep: The Ultimate Skin Regenerator

Quality sleep is a cornerstone of holistic aesthetics. During deep sleep, the body repairs cellular damage, produces collagen, and boosts blood flow to the skin, contributing to a refreshed and youthful appearance. Prioritizing 7–9 hours of restful sleep each night is one of the most effective beauty treatments available. One of those easier said than done tasks sometimes, natural sleep aids like magnesium, lemon balm and kava can help you achieve deep sleep easier.

Lifestyle Choices Matter

Daily habits such as avoiding excessive alcohol, limiting processed sugars, protecting the skin from UV rays, and staying hydrated are simple yet powerful tools in maintaining skin health. Exercise also plays a key role by improving circulation, reducing stress hormones, and supporting overall body detoxification.

Integrating Holistic Aesthetics into your routine

1. Mindful Nutrition: Prioritize whole, unprocessed foods rich in essential vitamins.

2. Stay Hydrated: Aim for at least 8 glasses of water a day.

3. Embrace Stress-Reduction Techniques: Meditation, sound therapy, or regular walks in nature.

4. Adequate Sleep: Maintain a consistent sleep schedule.

5. Choose Gentle Skincare Products: Opt for natural, non-toxic products that support your skin’s barrier.

Spotlight on Majeeda Hanna of Seven Dragons Acupuncture in Phoenix, Arizona

I have had the opportunity to lay on Majeedas healing table a few times receiving acupuncture and cupping treatments. Compared to the experience I had years ago, I was blow away by her consultation, caring process and how much I learned from just one visit. Taking away the information I needed to balance my chi for healthy body communication and function, and feeling so good in the days following, I feel blessed to know and receive from her! I ask Majeeda if she would be open to sharing some information with my readers and was so excited to have her accept the invite to The EWC, here is a little bit about Majeeda, the questions I had and what she had to share:

Majeeda is a practitioner of Traditional Chinese Medicine and is the owner and founder of Seven Dragons Acupuncture. She is a licensed and board certified Acupuncturist and Chinese Herbalist with a specialization in women’s reproductive health; and has also treated a variety of concerns from digestive issues to mental health and much more. Her approach to treatment is rooted in Traditional Chinese Medicine (TCM) and incorporates modalities of acupuncture, auriculotherapy, herbal medicine, cupping, gua sha, and moxibustion. Beyond the realm of TCM, she is also trained in the fundamental techniques of Craniosacral Therapy, a great compliment to acupuncture that can exponentially enhance patients’ overall well-being and response to treatment. Majeeda believes the human body is a self-healing and self-regulating unit and employs the tools of both ancient and modern medicine to provide holistic healthcare with the goal of maintaining balance and nourishment of the mind, body, and spirit.

Does acupuncture have different effects on men and women?

Generally speaking, the therapeutic effect is equal. However, the way in which we approach treatment for men vs. women is different because the biology AND the energetics of male/female systems are specific to each.

Does acupuncture have any effects on the skin?

Absolutely! When we think about what acupuncture can do for skin, it usually always relates to healing from the inside out. In TCM, most skin conditions are due to endogenous factors and by addressing those pathogenic influences within, the skin will also respond. There is also a fun thing called Cosmetic Acupuncture where we can strengthen the integrity of the skin by causing micro-trauma, allowing the body to rebuild its own tissue. This type aesthetic treatment works to plump and lift the skin, as well as soften the appearance of lines and wrinkles. There’s so much we can do for the skin!

What is your favorite acupuncture practice, what have you seen the best result with?

My favorite part of practice (and the most rewarding) is treatment for women’s health and fertility—which also happens to be my area of specialty. The health of woman’s reproductive cycle depends on the general health of the whole system and vice versa. Acupuncture can work very effectively at balancing hormones, reducing stress, and bringing blood flow to the reproductive organs. It’s truly special to help women reconnect to their bodies and to bring forth a reality where painful cycles, menopausal discomfort, or infertility aren’t definitive circumstance.

What are some symptoms that you would recommend someone try acupuncture to resolve?

Anything and everything! I tell people all the time: you can get acupuncture for any reason, or no reason at all. Some common things we treat outside of reproductive health include: pain and traumatic injuries, headaches and migraines, digestive issues, sleep trouble, stress, anxiety, and all other mental-emotional imbalances.

Interview Issue 5 of The Elevate Wellness Collective, Majeeda Hanna, LAc, Dipl. OM

A Balanced Approach to Beauty

Holistic aesthetics isn’t about perfection; it’s about balance. It’s about recognizing that true beauty comes from a healthy body, a peaceful mind, and a nourished spirit. By addressing skin concerns from within, we not only improve our outward appearance but also enhance our overall quality of life.

In the end, radiant skin isn’t just a goal—it’s a reflection of a life well-lived.

Spotlight supplements and products for glowing skin

Prebiotic/Probiotic for healthy gut and microbiome support, resulting in healthy skin.

NRF2 cellular absorption for your supplements, oxidative stress and carcinogen release.

Collagen - supporting gut and skin health, supporting immunity, supporting healthy hair and nails

Skin Script RX skin care, clean botanical skin care line. Exclusive professional product, email for product dropship.

TrueScience Skin Care - clean, clean, clean and NRF2 charged for topical and below the surface cellular absorption.

Lanolips 101 lip ointment . My personal favorite and clients always love it! Long long lasting, a little goes a long way with this lip stuff!

NRF2 & collagen bundle

I hope to have peaked your interest in a holistic lifestyle and/or natural approach to aesthetics.

It all ties together and shows up on our skin, choosing the whole picture is life changing.

Be well & stay well

Nichoelle Adler of The Elevated Wellness Collective

Special thanks to Majeeda Hanna, LAc, Dipl. OM

Issue 4

Thu, 14 Nov 2024 21:03:09 GMT

Gua Sha, pickled gifts & Skin-formations

Not so traditional gift giving for the holidays

I have really tried to lean outside of traditional gift giving over the past few years, I'm far from traditional and it makes it more fun for everyone! How many of us really need one more random thing, am I right?! How many of us would love to try a treat from a friends family lineage, personalized items or maybe even something repurposed, AM I RIGHT?!

A few years ago I made pickled jar bundles with pickled garlic, pickled onions, pickled strawberries and pickled Italian giardiniera salad. I prepared them a month early and they were ready to go out the week of Christmas. I love a gift that comes in a reusable mason jar... cookie or muffin mix, a gift card, or anything pickled!! Homemade vanilla extract is always a great gift to the baker in your life or as a prepared gift to have on hand. I am a huge fan of personalizing items, and for that I have some fun with the Cricut making vinyl decals for glass cups, stencils for painting a sign, or for iron on vinyl to make t-shirts/sweatshirts/hats etc. Outisde of the holidays it comes in handy making birthday or event shirts, teachers gifts, and home decor. Youtube videos were and still are my guide in using and navigating the Cricut settings and many ways to use it! I'll like the Cricut and tools here for you to check out.

I had a conversation with a fellow thrift lover recently, and we talked about thrifted gifts, can we normalize this please? Maybe not for your kids upcoming birthday party they are attending, but for someone who you adore who collects or is in need of a specific thing... its a BIG YES for me. Cleaned, signed and delivered..... I'm yours! The thoughtfulness, the Earthly impact and not contributing to money stress is pure gold.

Gua Sha Facial Massage

The History

Gua sha is a traditional Chinese healing technique that has roots that go back over 2,000 years. Originally used as a full-body scraping practice in traditional Chinese medicine, gua sha was believed to release stagnant energy or “qi” to improve circulation, alleviate muscle pain, and reduce inflammation. Estheticians Practitioners use tools made from jade, animal bones, or stones to scrape the skin until redness appears indicating that toxins and blockages were being released.

Modern Practice

In the more recent years, gua sha has evolved into a more gentle practice focused on the face, where smooth rounded jade or quartz stones are glided across the skin in delicate strokes. This facial massage stimulates lymphatic drainage, increases blood flow, and relieves muscle tension promoting a glowing complexion and a more sculpted appearance. Modern gua sha combines ancient wisdom with contemporary beauty practices, bringing a mindful, holistic approach to skincare.

Before this facial massage you want to open up and loosen lymphatic flow by lightly massaging the neck below the ears, and the armpit. Using clean hands follow these steps, always bracing skin and with a gentle glide. Avoid deep massage with your tool or pulling on facial skin. Serums and grapeseed oil make a great slip and glide for this facial massage technique.

Here are the general steps to perform a gua sha facial massage at home:

1. Cleanse and Prep the Skin: Start with a clean face, then apply a facial oil or serum to create glide. This allows the tool to glide smoothly without pulling or tugging on the skin.

2. Holding Your Tool: Hold it at a slight angle (about 15 degrees) so it’s mostly flat against your skin.

3. Begin at the Neck: Starting with the neck helps to encourage lymphatic drainage. Gently stroke the tool upwards and outwards from the base of the neck toward the jawline, using light pressure. Repeat each stroke 3-5 times.

4. Move to the Jawline: Place the tool at the center of your chin, then glide it along the jawline toward your ear, using upward motions. This can help relieve tension and define the jaw.

5. Massage the Cheeks: Position the tool next to your nose and gently glide it across your cheekbones toward the hairline. This movement boosts circulation and can help enhance skin tone.

6. Work on the Eye Area: Be gentle around the eyes. Starting from the inner corner under the eye, gently sweep the tool outward toward the temple. This can help reduce puffiness and improve lymphatic drainage.

7. Forehead Massage: Begin between your eyebrows, then glide the tool up toward the hairline. Then, sweep from the center of the forehead outward toward the temples to release tension and relax facial muscles.

8. Finish and Clean Your Tool: After covering all areas, clean your gua sha tool with warm soapy water. Massage any remaining oil or serum into your skin

Skin Affirmations

After finishing my skin routine each evening I like to talk sweet to myself in the mirror with those skin affirmations. Keeping things positive and vibing up I'll say things like... Skin stays up for those who vibe up, a forever young tip!

"I am beautiful, absolutely sexy actually!"

"I am youthful and I have the key to feeling that way!"

"My skin is a reflection of my efforts and I AM DOING THIS"

"My skin is glowing because I make good choices"

"I am glowing different than I used to, and damn it feels good."

Supplement Spotlight

-Still praising my NRF2 - keeping inflammation down on a cellular level, not giving virus or disease a chance to thrive.

Release oxidative stress and carcinogens, making room for nutrients and collagen in the cells for strong immunity and antiaging on that cellular level

-Womens probiotic/prebiotic -keeping gut and vaginal health strong. I grab mine from Sprouts in the refrigerated vitamin section- also where I pick to be kids probiotics.

- Axio nootropic . I had to panic order this recently and I am hoping it arrives before I am out. I was such a skeptic to these drinks, and now I never want to be without. Mental organization, brain energy and lifting of the brain fog have been a game changer for me and my business.

That wraps up Issue 4, I hope you enjoyed these topics and learned something new, thanks for reading!

Be well, stay well.

Nichoelle Adler

Issue 3

Sun, 27 Oct 2024 22:50:53 GMT

daytime and nighttime skin care, brain exercise & face yoga with Kat Parks

Hey elevate-rs!

Spill the tea, how are you? How are you, really? Are you allowing yourself to feel what you are going through? Are you praising yourself for your accomplishments and being kind in your own mind? I sure hope so, because you are so worthy of that! So worthy of a calm nervous system, worthy of healthy thoughts and worthy of the abundance in the good energy that flows toward you. October through December are what I like to call the sensory overload months with a lot of noise, lots or colors, all the flashing lights and the never ending food. These are the months that it is easy to burn out on a physical and mental level, even if the holiday season is your favorite time of year. This is the time to set those boundaries strong and only say yes to the things that really excite you, prioritizing your energy and time where you want it and with those who deserve it. Prioritize your gut health for good mental health and skin health, stay hydrated to flush the extra snacking and sweets for a healthy mind-gut connection. Check out Issue 2 for enzymes and foods that will help with digestion during the holiday feasts.

Daytime and nighttime skin care

We already talked the importance in changing your home skin care routine with the seasons change to keep skin happy. Now let's dive into the importance in daytime products and nighttime products, think protection for the day and restoration for the night. Daytime starts with morning cleansing to remove oils and products, includes protective spf, and needs moisture. Nighttime needs double cleansing to remove makeup and oils cleansing the pores, it needs exfoliation, restorative serums and moisture. Different acids you will find in products are geared toward time of day use as well, here is a little guide as to ingredients and products, and the best time to use them:

Daytime

- Soothing and gentle cleanser

-Toner to restore skins natural PH

-Spot treatments with salicylic acid or benzoyl peroxide

-Vitamin C treats break outs but also protects us from environmental stress and UV rays.

- SPF all day! reapply all day long, when outdoors, when in the car and when in natural light indoor areas. SPF is not only for the summer season, use it in the winter on the face and hands. Don't forget your upper eyelids, your ears and feet during sandal season, these are the common places most skin cancer is found and where spf is forgotten.

-Azelaic acid- inhibits natural production of melanin

-TrueRenew - the moisturizer that is better than retinol- made from biopeptides and NRF2 giving you cellular protection and cellular anti-aging

Herbal & all natural home care routine, easy steps, clean quality.

Nighttime

-Double cleanse

-Toner

-Exfoliation 2-3 times a week. Glycolic and lactic acids, AHAs & BHAs are the common acids you will see and great for exfoliation. some cleansers have these in them, be sure not to over exfoliate.

-Active ingredients like retinol and retinoids, the clean version

-Masks for skin type and skin goals. Anti-aging, clarifying and moisturizing masks leave your skin pampered and renewed

-Serums with active and hydrating ingredients like hyaluronic acid and antioxidants.

- Moisturizer , taking the moisturizer down the neck and to the decollete (chest) area.

Brain exercise

Necessary for stress release, brain exercise has been proven to help with neurological aging and disease. Whether you like apps or puzzles, this type of exercise is an important form and often dismissed by a busy lifestyle. There are so many ways of enjoying this exercise through reading books and riddles, learning a new language, learning to play a new instrument or playing cards just to name a few. The app The Room is a really fun strategy game much like a virtual escape room, my whole family has enjoyed that one! Meditation and breathing exercises work the brain and nervous system giving the body, soul and mind a big hug, these are great forms to try to practice a few times a week as they boost serotonin and release major stress. The bottom line is to bring out your inner child in a way, get excited about the suspense you create through this outlet, dance your heart out and feel confident in your brain power.

Face Yoga With Kat Parks

I had the opportunity to meet Kat recently and just love what she is doing here, activating natural anti-aging by stimulating facial muscles with face yoga! Kat Parks is an experienced Face Yoga instructor and yoga teacher who has worked with thousands of students since 2013 at her studio, and at a top rated wellness resort in the country. With a passion for sharing the joys of Face Yoga in a fun and easy way to develop greater awareness and confidence, she loves to share the possibility of connecting to our natural beauty as we age, without the risks of invasive treatments. Kat hosts workshops, teaches private classes, and leads an immersive group program that empowers others to become more intimately acquainted with their face. I am so excited that Kat accepted the invitation to answer these questions for you:

How often should you do face yoga?

Just like doing yoga or working out, consistency is key! Ideally, I recommend practicing Face Yoga every day. That being said, it shouldn’t be overwhelming – your practice can be 5, 10, or 15 minutes – it doesn’t have to be daunting! I like to practice all throughout the day: in bed when I wake up in the morning, when I’m driving to work, or while watching TV in the evening with my husband. As with anything, we get out what we put in, so if you have a daily 30-minute practice, you will notice changes more quickly than someone who practices for 5 minutes once a week.

What is the importance in keeping facial muscles active, and does face yoga benefit the skin?

We all know the importance of blood flow throughout the body – we exercise to keep our blood moving, or maybe utilize inversions to move the blood from our lower body back up toward our heart. But how often have you thought about the blood flowing in your face? It’s just as important, and there’s not a lot of it most of the time. Right now, you’re probably just blinking and swallowing – not doing anything super active with the face muscles. When we properly and intentionally move the face muscles, we bring more blood flow to those areas. That additional blood flow strengthens the face muscles, brings oxygen and nutrients to the skin, and turns up our healthy skin cell turnover, which slows down as we age.

Maintaining the strength and activity of our facial muscles is extremely important, not just for cosmetic reasons, but for our overall health and wellbeing. We’ve all heard “move it or lose it” and that adage applies to our face muscles as well. If we spend our lives not moving certain areas of our face, then those muscles can become undeveloped and can potentially impact how we look and how we function (speaking, seeing, interacting with others). Muscle activity is also vital for the health and longevity of our delicate facial bones. When muscle movement is inhibited, the blood flow to both the muscle and the bone is affected, which can lead to bone degradation.

Face Yoga is often utilized for its benefits on wrinkles and fine lines, by strengthening the face muscles we might not use in our daily life, releasing tension in those areas we use too much, bringing more blood flood to the face, and increasing our own natural collagen. A regular practice may be able to help us even out our skin tone, address acne, reduce puffiness, and smooth out lines.

How did you get introduced to face yoga and how has it impacted your life and business?

Back in 2019, I was about a week away from scheduling my very first Botox appointment. There was this line between my eyebrows that was driving me crazy and I was told that this was the only fix. That same week, an ad for the Face Yoga Method popped up on my Facebook homepage, and I took it as a sign from the universe! I was already at a loss for what to tell my natural-health-doctor hubby about a ‘tox appointment, and wanted to see if I might be able to achieve similar results on my own. I began practicing with a few poses and exercises I could find online, and started to see some changes happening in my face, so when I came across the Face Yoga Teacher Training program, I knew that I wanted to dive in and learn even more. In the three years since becoming a Face Yoga instructor, my face (and life!) has absolutely changed! I have significantly less tension in my face, and that dreaded line between my brows is almost gone (with no needles necessary!). With less tension being manifested on my face, I have less stress in my mind – this is a feedback loop that goes both ways.

After getting my certification, I began running my own Face Yoga groups and workshops online, and have now been teaching at Civana, one of the country’s top wellness resorts, for nearly two years. Over the last few months, I’ve been developing on my own high-level intimate group program called Find Your Face Freedom™, which empowers women to take control of their faces through natural, non-toxic methods to release tension, strengthen facial muscles, and develop awareness to become more intimately acquainted with their unique faces, cultivate self-love and confidence, and embrace the joy of natural beauty and life’s changes gracefully and gratefully without the risks of invasive treatments.

WOW thank you so much Kat! Great info and incredible motivation to move my face more!

Kat has an amazing course she is sharing with The EWC readers, for free! It is a Tension Release Guide that has easy Face Yoga techniques, plus other tips and tricks, that you can incorporate into your daily routine and start to relax your face today!

Check it out: bit.ly/be-easy-tension-release-guide

For more information on her 12-week group program, or to map out your own personal journey toward finding your face freedom, book a free call with her here:

Book the call: http://bit.ly/face-freedom-call

Kats Website: beeasy.life

Follow the routines and inspiration on her Instagram @beeasyfaceyoga

That wraps up Issue 3! I hope this info has helped you in some way, comment your thoughts on this Issue, let me know if you'd like to hear about a specific topic.

Until next time, Be Well!

Nichoelle Adler

Issue 3 feature, Kat Parks

Issue 2

Fri, 18 Oct 2024 19:15:14 GMT

Herbal beauty, Ayurveda & facial treatment definitions

Its been a really great start to The EWC and I want to shout it from the roof tops, thank you greatly for being here!

I've enjoyed the process, appreciate the feedback, and am seriously excited for the topics and features coming up.

Took a few days to disconnect and to be with nature, spent some quality time with family and got a little solar recharge.

We stayed in a retired ranger cabin off grid with miles upon miles to ourselves, roasted s'mores and played games, even made a friends with a chipmunk. Being in nature nudged me in the direction of sharing what I am currently studying, herbal medicine, herbal cosmetics, and Ayurveda. The best medicine is Earths medicine, and thank goodness for advancements when need. In this issue I will also break down the facial treatment terms that may seem like a foreign language sometimes to help guide you in the right direction toward hitting skin health goals.

Herbal Beauty

Everything you will need for herbal beauty will be found in your pantry, on your spice rack, in your produce drawer or in these isles at the market. One of my favorite skin treats that is so simple but so delicious, is placing my tea bag around my eyes after steeping, it is so soothing and many teas hold herbs that are antiaging, moisturizing and an antibacterial. Ingredients like avocado, turmeric, and honey are some of my favorite ingredients for home made masks. Coffee grinds, cinnamon and honey make a wonderful body scrub as it exfoliates and moisturizes skin. You can treat your skin to so many things topically but staying young on the outside comes from within ultimately. Consuming foods and teas that are high in antioxidants, natural enzymes, staying hydrated, and regularity with pre and probiotics are a strong approach to keeping cells and mitochondria young and in production for anti aging. Green tea, turmeric, lemon juice, and raw honey are my holy grails to internal and external vibrancy and youth. Check out the supplement spotlight in Issue 1 for my go to power packed herbal cellular supplement, and the collagen that keeps mitochondria young.

What is Ayurveda?

Ayurveda is a complete circle system and lifestyle all about herbs and healthy foods to promote good health, resulting in a healthy mind and balanced emotions. Each person is built of the 5 elements Earth, wind, fire, water and ether. Each person is made of a different mixture and balance of these 5 elements, and it is these divided elements that determine the way our body grows and the way it decays. The division of these elements within the body are are set into 3 categories Vatta, Pitta, and Kapha known as the 3 doshas that determine how our bodies play out. When doshas are out of balance is when the body opens to disease and illness. Each person has a predominant dosha and a leader with in the body that is determined by body type, personality and dietary cravings. There are some great resources to find out which dosha you are and how to get balanced, here is a free quiz to find out your dosha Dosha Quiz - Oneworld Ayurveda

One of my favorite easy practices toward balancing doshas is placing castor oil and ginger into my belly button for a few hours or for the day. I use dehydrated ginger not only because I have it on hand for teas... but it helps absorb some of the oil and keep the ginger in place, being careful not to stain my clothes.

Facial terms & treatment definitions
In case you were wondering what the crazy names and terms you hear or read about skin treatments actually mean, I'm here to clear it up. Here are some of the more common facials in the spa and what they do for your skin:
-Microdermabrasion- a tiny vacuum with sharp micro diamond tips that gently scrape away dead skin and debris. micro (tiny) derm (skin) abrasion (cuts). Lightly resurfacing and renewing the skin, helps to refine fine lines and even skin tone.
-Dermaplane- lightly scraping the skin with a scalpel to remove dead skin debris, and peach fuzz. Lightly resurfacing and renewing the skin, helps to refine fine lines and even skin tone.
-Jet Plasma Facial- tiny electric bursts sent to the skin leaving a microscopic abrasion which tightens upon healing. A series of 3, one every 15 days is the "all natural "botox"
-Fibroblast- skin resurfacing through small burns on the outermost layer of the skin, lifting and tightening, taking off years with each treatment. This has about a 10 to 15 day skin recovery, the longer it takes to heal the better the results you'll have
-Microneedling- usually a pen with a few micro needles on the tip that is swept along the skin to help with acne scarring and resurfacing skin.
-Microcurrent- like taking your face to the gym, activating facial muscles while lifting and tightening them, this is an electricity based modality.
-Tesla High frequency- light passes along the skin with this electricity based modality will kill bacteria, tighten pores, while tightening and plumping facial skin.
-Hydrofacial- a gentle vacuum that cleans out the pores and hydrates skin while oxygen and water are pressed in for extra moisture.
-Cavitation-body and face sculpting through ultrasonic waves, diminishing fat cells by combustion.
-EMSculpt- muscle activation from muscle insertion to exertion. Working 93% to 97% of the muscle versus around 60% with a typical workout. This gives you muscle gains while losing visceral and sebaceous fats. Think a tens unit, amped up!
-Chemical peel facial - resurfacing the skin to help diminish scarring, evening out skin tone, treats acne & diminishes fine lines and wrinkles. There are several different acids, each geared towards a different goal and safe for different skin types.

I hope this helps guide you in the direction you are wanting to go to hit those skin health goals. 20-30% of your goal will be done with your esthetician, with 70-80% of it coming from your home skin care commitment and routine. It doesn't need to be a huge routine, you can choose the minimalist route, and learning to romanticize the routine makes it beautifully enjoyable versus washing your face feeling like work. The mind shift to knowing your energy is going toward your largest organs health, your confidence and self love is everything. Look in the mirror as you massage in in layers and say skin affirmations, take in deep breaths of appreciation and abundance, exhale negative thought and energy with force, feel the vibration leaving your body.

I'd be excited to help you achieve your skin health goals in the spa if you are a local to Phoenix, at Mindful Skin Haus . If you are not local and would like skin care guidance, email me at from the contact page to talk skin and recommendations to hit those goals!

Be well, talk soon!

Nichoelle

Issue 1

Wed, 09 Oct 2024 14:23:58 GMT

Evolving into Fall. Immunity & family photo tips from the pro, Jennifer Lind-Schutsky

Feeling the urge to elevate, evolve and grow are signs that your body and energy are working in harmony with natures seasons. Fall is the time to come out of summer slumber and use your burst of energy for growing and blooming with the Fall harvest. Using the energy to focus on your plans, manifestations and goals, and building the wisdom to execute these moments when they are handed to you. If you are a local Phoenician like me, summer is giving you a little extra slumber to focus before the big bloom! Still over 100F in the valley, kids are still splashing away with pool days, and we had to make plans for Fall break to catch some cooler degrees. Over here trying to channel the season by making soups, outfit planning and getting out the decorations, we are ready!

One thing for sure during this time of year is keeping immunity strong for the house, and staying on top off all the bases of wellness. As a household of 6, staying healthy so we all dont go down at once is a must. The multivitamins and immunity boosters, cellular health and natural energy are on subscription to be sure I dont miss a beat. It usually helps save a few bucks too, and I am all about getting rewarded for adulting. A toxin free household is easier than it is made out to be and a huge part of strong immunity, things like toxin free cleaning detergents , candles, perfumes and lotions can make a huge difference in keeping you healthy. Most people think its too hard or too expensive to make the switch but I think most are pleasantly surprised at the ease and take comfort in their healthier options. The extra dollar at the store or online for the toxin free cleaner can save you missed work, copays, and time feeling sick, giving you more time with family and friends and a healthy body- now that is sexy and you are worth it!

Things on subscription & wellness for the family (linked)

Kids Multi

Adult Multi -with NRF1 & NRF2 for health on a cellular level

Kids Probiotic -healthy gut strong immunity. Dr Formulated Probiotics 5 billion, 14 strains. non refrigerated version

Women's pre/probiotic - supporting a healthy gut and female organs. Natural Factors Womens everyday 12 billion, 10 strain

NRF2 cellular health - releasing oxidative stress, opening the cells to absorb nutrients & collagen

Collagen - Marine sourced from skin and scales only, 100% absorption

NRF2 & Collagen bundle that saves a little cash

B12 shots- for energy, stress management, healthy sleep and glowing skin

Cleaners -There are some excellent concentrated cleaners that we have been using for years made by Shaklee, concentrated means less plastic and a chance to save a little too!

Being a holistic esthetician studying herbal medicine I am passionate about educating my clients and the people in my life about the connection between the the gut and skin. Most people dont realize than many skin conditions are a signal from our gut or organs that something has changed or is in need of help. Many skin conditions come from our hormones and/or our diet. You can be the healthiest person hitting the gym and eating right but still have eczema or break outs, and this is our bodies way of saying help from the gut. Seasonal lab work is a great routine to be in so you can see where hormone levels are and how they may be showing up on the skin. Being regular with a pre/probiotic supplements can help the balance. I recommend one in the billions count and that needs to be refrigerated, they tend to be more potent, preservative free and more of a clean supplement. I get my women's and the kids probiotics at Sprouts Market most of the time and have linked them for you.

Other stuff I grab while in the natural medicine isle

Zinc - for skin health and immunity

Iron - for my little one who is slightly anemic

Magnesium chews - for the whole family to promote healthy sleep, bone health, muscle and nerve support.

This is the time more than ever to take up those cooking classes and get excited about new recipes!

Skip the fast food and sugar for immunities sake and make sure you are sourcing good protein and supplements.

Putting your money towards feeling good, feels really good!

A little tip toward helping the holiday bloating with all the treats and big meals are to stay hydrated, flush it right out, and digestive enzymes. Ingesting enzymes in pill form or by eating foods like pineapple, papaya, banana, kimchi, sauerkraut, and honey will help with bloating and digestion.

Meals Planned for this week

Veggie & chicken stir fry over rice

Tacos with angus beef

German Pancakes

& packing up a cooler for our cabin trip, I'll be sharing meals and nature at @nichoelleadler on Instagram

Fall means family picture update and time to document those time stamp memories!

We booked with the only one I trust to do the job, Jennifer Lind-Schutsky , and here are some tips and what she has to say bout picking out your family outfits for your next photoshoot:

1. Incorporate Seasonal Textures and Layers

It’s hot in Phoenix! So layer cozy textures like knits, scarves, and jackets that can easily be removed and added as needed. Mixing different materials like wool, denim, and leather adds visual interest and comfort. Plus, layers can easily be adjusted if the weather changes mid-session.

2. Go for Rich Earth Tones

Embrace the seasonal color palette—think deep reds, mustard yellows, forest greens, and warm browns. These colors pop against fall foliage and create a timeless, seasonal vibe perfect for holiday cards.

3. Location, Location, Location

Vibrant fall locations like parks with colorful trees, pumpkin patches, or farms are perfect for Fall vibes. Rustic elements such as wooden fences, barns, or fallen leaves provide a beautiful, natural backdrop for autumn photoshoots. Find a photographer willing to travel to cooler climates ( @jenniferlindschutsky) for those winter cooler backdrops.

4. Natural Poses Over Perfection

Focus on enjoying the moment rather than stiff, posed shots. Candid moments of laughter, walking together, or interacting with the environment lead to authentic, heartwarming photos. A little playfulness always shines through! Don’t worry though a good photographer will get a mix of posed photos too

5. Include a Cozy Prop

Incorporate seasonal props like plaid blankets, pumpkins, or baskets of apples to enhance the fall theme. These small elements can be used for seated poses or playful moments, making the photos feel even more festive and gives you something to hold and play with for a more relaxed feel.

Follow Jennifer on Instagram at @jenniferlindschutsky to check out her work, more tips and inspo.

My look board inspo below

I hope these tips for the Fall stuff were helpful to your wellness and planning,

Be well & thanks for being here!

Talk next Wednesday,

Nichoelle

connect with me on Substack & Instagram

The inspo on the look board for our family photos

Loving the rich Earthy tones!

Welcome to the EWC

Thu, 03 Oct 2024 00:57:06 GMT

The Elevate Wellness Collective

Welcome to the EWC Community

Very excited to share all things wellness for the mind, body, skin & soul. Sharing the routines and rituals that elevate and romanticize the mundane making them fun and beautiful. I'll be your liaison to the research I'll be doing to keep our bodies feeling young and youthful, sharing with you what I'm trying and what works. Gut health leading to skin health is my passion and will be a strong focus, along with a little meal planning, what I've got in my cart, and how I keep my family on track with their health and appetites. I am a mom of 4, a Holistic Esthetician, and Sound Practitioner learning along the way and so excited to have you here and a part of this elevated journey to wellbeing.

Fall Routines

- Exfoliate less, moisturize more.

-Altar refresh. Your personal altar can be as small or as big as you want it to be, it should have a mirror for you to sit during reflecting, manifesting and meditating. It should include sentimental items, photos, and things that bring you comfort and joy. I like to include items like a candle, a silk scarf, crystals, a shell, a book, non perishable food like dehydrated orange slices, sugar and salt as an offering to the energy that surrounds me. Changing these items with the season or as I feel called always brings me calm and peaceful feelings.

-Organize & recycle through consignment, donation, and offering to others.

-Find one recipe you love to make, and make it for 2 other people helping a family through hardships or a family with a new baby. It is baby season!

Meals I have planned

- Chicken pot pie with biscuits (instead of pie crust) a family favorite!

- Potsticker Soup

-Beef Brisket which will make a few meals including sandwiches, meat potatoes and gravy, using any leftovers for Birria.

- Butternut squash, spinach & sausage soup . I like to hold the gnocchi and add the spinach to this recipe

Spotlight on Supplements

-Vit C keeping immunity strong through the season most struggle to stay well. Its an essential in the form of collagen and that is what strengthens our immunity. Which leads me to....

- Marine collagen sourced from skin and scales (most include the meat and wont give a full absorption rate)

-Magnesium for healthy sleep patterns

- NRF2 cellular inhibitor , opening the cells to release oxidative stress and absorbing your supplements at a cellular level.

In the cart and on the look board

Some may not see the importance in this and I wondered if I would share, but ultimately how we feel we look, how our surrounding in our home, and our purchases affect our wellbeing. Feeling cute and feeling good in my clothes was something I struggled with during a period of time, and when I shifted that I noticed a mental shift too. So even if it only helps one or a few, the section is here for now and I look forward to your feedback. I'll post some looks that inspire me but they wont always be in my cart, usually thrift and consignment inspo. I'll share links to the linkable stuff and keep things updated to my Amazon shop for you. Current looks on the board at the bottom of this post, these are the hues and inspo for my Fall atire.

Skin Health Agenda

-Switching to my Fall routine involving more moisture and a chemical peel series or jet plasma facial series. Both of these series will say goodbye to summer skin, lighten sun spots and even skin tone, lift and tighten skin, diminish fine lines, and shrink pores.

-Taking daily collagen, zinc, & vit c

Gut Health Must

Start the day with a warm gut through tea or hot lemon water. Followed by an organic olive oil, lemon juice & sea salt shot.

This before coffee and food. Supplements just before your first meal or a meal higher in fats is the best time for optimal supplement absorption. Try not to eat 2 hours before bed, but if you must raw fruits and vegetables and butter free popcorn are great choices for late snacking. Getting in your carbs at breakfast or lunch make a happy gut at night!

Routines to start at home for a healthy nervous system

A calm and regulated nervous system is the best thing you can do for your overall health and wellbeing, it will put you in touch and synchronicity with your bodies language and being able to listen to its needs.

Somatic stretching and exercising, breath work and sound healing are great practices you can do at home as well as being treated by professionals. Working one or all of these into your day is a game changer. Watch your soul become more peaceful and less reactive with these tools. There are some wonderful resources on Youtube for work at home, and I will be shining some light on local Phoenix pros in this field in upcoming posts.

Be Well,

Nichoelle

Connect with me on instagram @nichoelleadler

The EWC on instagram @thewellnesscollective

Post and blurbs on Substack

Fall inspo hues, patterns and fabrics