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Tree Lined Path

Client Resources

Information that promotes mind|body|spirit wellness.

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In simple terms, kombucha is a fermented tea beverage that is made by adding a culture of bacteria and yeast to sweetened tea. The bacteria and yeast consume the sugar in the tea and produce various acids, enzymes, and gases, resulting in a fizzy, tangy, and slightly sweet drink. Kombucha often has a unique flavor profile that can be described as tart, vinegar-like, and sometimes with fruity or floral notes. It is often enjoyed as a refreshing beverage and is known for its potential health benefits, although scientific research is ongoing to fully understand its effects.


Kombucha has gained popularity due to its potential health benefits, although it's important to note that scientific research is still ongoing to fully understand and validate these claims. Here are some of the potential benefits associated with kombucha:

  1. Probiotics: Kombucha is often rich in probiotics, which are beneficial bacteria that support a healthy gut microbiome. These probiotics may aid digestion, promote gut health, and strengthen the immune system.

  2. Antioxidants: Kombucha contains antioxidants, such as polyphenols, which help protect the body against free radicals. Antioxidants have been linked to various health benefits, including reduced inflammation and a lower risk of chronic diseases.

  3. Improved Digestion: The enzymes and organic acids produced during the fermentation process of kombucha may support better digestion and nutrient absorption.

  4. Detoxification: Kombucha is believed to aid in detoxification due to the presence of glucuronic acid, a compound known to help eliminate toxins from the body.

  5. Potential for Weight Management: Some research suggests that kombucha may have a positive impact on weight management by promoting metabolism and limiting fat accumulation, although more studies are needed to confirm these effects.

  6. Mental Well-being: The gut-brain connection is increasingly recognized, and a healthy gut microbiome may positively influence mental health. Some people believe that the probiotics in kombucha may support mental well-being, but more research is needed to understand the specific mechanisms.

It's important to remember that individual responses to kombucha can vary, and it may not have the same effects for everyone. Also, excessive consumption or homemade kombucha that hasn't been prepared properly may have adverse effects.
As always when you want to try something new, and  if you're considering adding kombucha to your diet for its potential benefits, it's advisable to consult with a healthcare professional, especially if you have any underlying health conditions or are taking medications.


If you are trying to make healthy changes to you diet by cutting out caffeine, pop/soda, or alcohol kombucha can be a gut/brain-friendly substitute.


In my area kombucha can be found at our grocery stores (Jewel/Osco, Kroger, Meijer) so that's a great place to start if you're looking. However, for a greater selection of the drink I always visit my health food store: Kankakee Natural Foods. If you have a Sunrise Foods in your area, check them out! Otherwise a quick Google search should provide you information on the nearest health food store. Enjoy!

Walking Sticks



Movement is truly any activity that puts your body in motion whether it be running two miles every morning or simply walking from your car to the grocery store. Physical movement is crucial for maintaining good health and well-being.



Here are several reasons why movement is important for overall health:

  1. Physical Fitness: Regular movement and exercise contribute to physical fitness, which includes strength, endurance, flexibility, and cardiovascular health. Engaging in physical activities improves muscle tone, strengthens bones, and enhances overall physical performance.

  2. Weight Management: Movement plays a vital role in weight management. Regular physical activity helps burn calories, increase metabolism, and maintain a healthy body weight. It can also help prevent weight gain and reduce the risk of obesity.

  3. Cardiovascular Health: Exercise and movement have numerous benefits for the cardiovascular system. They strengthen the heart muscle, improve circulation, lower blood pressure, reduce the risk of heart disease, and enhance overall cardiovascular health.

  4. Mental Health: Movement has a profound impact on mental well-being. Physical activity stimulates the release of endorphins, which are natural mood enhancers, leading to improved mental health, reduced symptoms of anxiety and depression, and increased overall happiness and well-being.

  5. Stress Reduction: Regular movement can be an effective stress reliever. Exercise helps reduce stress hormones, such as cortisol, and promotes the production of neurotransmitters like endorphins, which help alleviate stress and boost mood.

  6. Improved Cognitive Function: Physical activity has been shown to enhance cognitive function, memory, and focus. Regular movement increases blood flow to the brain, which promotes the growth of new neurons and enhances cognitive performance.

  7. Disease Prevention: Engaging in regular physical activity can significantly reduce the risk of chronic diseases such as heart disease, type 2 diabetes, certain types of cancer, osteoporosis, and stroke. Exercise helps control blood sugar levels, improve insulin sensitivity, and strengthen the immune system.

  8. Enhanced Longevity: Studies have consistently shown that an active lifestyle is associated with increased longevity. Regular movement and exercise have been linked to a reduced risk of premature death and a higher quality of life as people age.

  9. Improved Sleep: Physical activity can help improve the quality of sleep. Regular exercise promotes better sleep patterns, increases the duration of deep sleep, and reduces the incidence of sleep disorders such as insomnia.

  10. Overall Well-being: Movement is not just about physical health; it also contributes to overall well-being. Engaging in activities that you enjoy and being physically active can boost self-confidence, improve body image, increase social interaction, and enhance the overall quality of life.


Start small: begin increasing your movement by parking farther away from the door of the grocery store, volunteering for activities at home or work that will increase your movement, or dedicate yourself to walking the dog every evening. 

It is important to note that movement should be personalized to an individual's abilities, preferences, and health conditions. Consulting with a healthcare professional or a qualified fitness expert can help determine the most suitable exercise routine for an individual's specific needs.

Red Apple

Mindful Eating


Mindful eating is a practice that involves paying full attention to the experience of eating and being present in the moment while consuming food. It emphasizes awareness of the physical sensations, thoughts, and emotions that arise during eating.



Here are some key aspects of mindful eating:

  1. Eating with Awareness: Mindful eating encourages you to eat slowly and consciously, focusing on the sensory aspects of eating, such as the taste, texture, and aroma of the food. It involves being fully present and engaged in the act of eating, rather than being distracted by external factors like electronic devices or stressful thoughts.

  2. Non-Judgmental Observation: Mindful eating involves observing your thoughts, emotions, and physical sensations without judgment. It encourages you to cultivate a curious and compassionate attitude towards your eating experience and to let go of any self-criticism or guilt associated with food.

  3. Listening to Your Body: Mindful eating encourages you to listen to your body's signals of hunger and fullness. It involves tuning in to your body's cues and eating until you feel satisfied, rather than overeating or restricting yourself based on external cues or rules.

  4. Mind-Body Connection: Mindful eating recognizes the connection between the mind and body. It encourages you to be aware of how different foods affect your body and to make choices that support your overall well-being and nourishment.

  5. Cultivating Gratitude: Mindful eating involves cultivating gratitude and appreciation for the food you have and the effort that went into its production. It encourages you to develop a deeper connection with the food you consume and the broader interconnectedness of the food system.

The practice of mindful eating can help promote a healthier relationship with food, increase satisfaction with meals, support digestion, and enhance overall well-being. It can also help individuals become more attuned to their body's needs and make choices that align with their health goals.



Try this simple practice!
I like to use Dove Dark Chocolate (dark chocolate has calming benefits), so go grab yourself a piece and try this:


  1. Hold the wrapped piece of chocolate (or mint, if you prefer). Notice the texture, shape, feel of the candy in it's wrapper. What color is the wrapper? Can you hear a sound if you run your finger across it? Can you smell the candy through the wrapper? Notice if your mouth is starting to water in anticipation!

  2. Unwrap the candy and repeat #1 with an unwrapped morsel.

  3. Take a bite and don't chew. Allow the candy to sit on your tongue. Take a deep breath and smell the candy as you enjoy the sensation of it melting on your tongue. Feel the smoothness.

  4. Repeat step 3 until the candy is gone. 

  5. Take another deep breath and notice the flavor still in your mouth, the feeling of satisfaction throughout your body. 


Deep Breathing


In a word: yes. It's important to know the techniques of deep breathing so that you get the most benefits from each breath.

Taking a therapeutic deep breath can be a simple yet powerful tool to help calm your mind and body, reduce stress, and promote relaxation. Here's a step-by-step guide on how to do it effectively:

1. Find a comfortable position. 
Sit or lie down in a comfortable position. You can do this anywhere, whether you're sitting at your desk, lying in bed, or even standing up.


2. Relax your body. 
Close your eyes if you feel comfortable doing so. Relax your shoulders, and let your arms rest gently at your sides or on your lap. Relax your facial muscles and jaw.


3. Focus on your breath. 
Bring your attention to your breath. Notice the sensation of the air flowing in and out of your nostrils or the rise and fall of your chest and abdomen.


4. Inhale deeply.
Take a slow, controlled breath in through your nose. Imagine your breath going down below your belly button. Feel your abdomen filling up with air, expanding your first your abdomen, then chest. Try to inhale deeply enough that you feel your belly rise as you breathe in.


5. Pause.
Once you've inhaled fully, gently hold your breath for a moment. You don't need to hold it for too long, just a brief pause before exhaling.


6. Exhale slowly. 
Slowly exhale through your mouth, releasing all the air from your lungs. Imagine releasing any tension or stress with each exhale.


7. Repeat. 
Continue this deep breathing pattern for a few more cycles. Inhale deeply, hold briefly, and exhale slowly. You can do this for as long as you like, but even just a few minutes can make a big difference. Practice this pattern as often as you think of it. Set reminders for yourself to breathe deeply. Deep breathing is like a muscle-the more you use it the stronger the positive effects will be!


8. Notice the effects.
Pay attention to how you feel after practicing deep breathing. You may notice a sense of calmness, relaxation, and clarity of mind. Deep breathing can help reduce stress, lower blood pressure, and promote a sense of well-being.

Remember, deep breathing is a simple yet effective technique that you can use anytime, anywhere, to help manage stress and promote relaxation. Practice it regularly to experience its full benefits.

Enjoying Sunset



Listening is a crucial skill that offers numerous benefits in various aspects of life, including personal relationships, professional settings, and personal growth.

Here are some key benefits of active listening:


1. Improved Communication. 
Active listening enhances communication by allowing individuals to fully understand and respond to what others are saying.
It fosters a deeper connection between individuals by showing respect and empathy.


2. Stronger Relationships.
Active listening strengthens relationships by demonstrating genuine interest and concern for others. It fosters trust, empathy, and mutual understanding, leading to healthier and more fulfilling relationships.


3. Conflict Resolution.
Active listening plays a vital role in resolving conflicts by facilitating open and honest communication. It helps individuals understand different perspectives, identify common ground, and find mutually acceptable solutions.


4. Enhanced Learning. 
Active listening promotes learning and knowledge acquisition by attentively absorbing information and perspectives shared by others. It enables individuals to gain new insights, perspectives, and ideas, leading to personal and professional growth.


5. Increased Productivity.
Active listening improves productivity in professional settings by reducing misunderstandings, clarifying expectations, and promoting effective teamwork. It ensures that tasks are completed accurately and efficiently, leading to better outcomes.


6. Effective Leadership.
Active listening is a hallmark of effective leadership. Leaders who listen attentively to their team members demonstrate empathy, build trust, and make informed decisions based on diverse perspectives, leading to stronger teams and organizational success.


7. Improved Mental Health.
Being on the giving or receiving end of active listening has positive effects on mental health by providing emotional support and validation. It helps individuals feel heard, understood, and valued, reducing feelings of loneliness, stress, and anxiety. 


Overall, active listening is a valuable skill that promotes effective communication, strengthens relationships, resolves conflicts, enhances learning, increases productivity, fosters empathy, and improves mental health. It is an essential aspect of personal and professional development that contributes to success and well-being in various areas of life.


How do you listen well?

The answer is simple, not easy. 

First, stop talking. 

It's easy to want to explain yourself, give advice, or in any way interject your opinion into a conversation. Resist the urge to do so and instead, try this:

Let the other person talk until they stop.

(Take a breath, a sip of water, anything to keep from jumping in there.)
Then, ask clarifying questions to ensure you heard them correctly.

That's it!

Simple. Not easy.

Give it a try and let us know how it goes!




Gratitude is a powerful emotion that can have significant positive effects on both the mind and spirit.

Here are several particular ways that gratitude contributes to mental and spiritual health:

1. Promotes Positive Thinking.
Gratitude shifts focus from what we lack to what we have, fostering a more positive outlook on life. By acknowledging and appreciating the good things in our lives, we train our minds to see the positive aspects of every situation, which can lead to greater happiness and contentment.


2. Reduces Stress and Anxiety.
Practicing gratitude has been linked to reduced levels of stress and anxiety. When we focus on what we're grateful for, it helps to counteract negative emotions and thoughts, leading to a calmer and more relaxed state of mind. Research from Northeastern University has found that people who felt grateful for little, everyday things were more patient and better able to make sensible decisions, compared to those who didn’t feel very gracious on a day-to-day basis.


3. Enhances Emotional Well-being. 
Gratitude is associated with increased feelings of happiness, satisfaction, and overall well-being. By regularly expressing gratitude, whether through journaling, verbal expressions, or acts of kindness, we strengthen our emotional resilience and build a more positive emotional state.


4. Improves Relationships.
Gratitude fosters deeper connections and stronger relationships with others. Expressing gratitude toward friends, family, and loved ones strengthens bonds and fosters a sense of closeness and connection, leading to more fulfilling and meaningful relationships.


5. Cultivates Mindfulness and Presence. 
Gratitude encourages us to be more mindful and present in the moment, as it involves paying attention to and appreciating the present moment and the blessings it holds. By practicing gratitude, we become more aware of the beauty and abundance around us, leading to greater mindfulness and presence in our daily lives.


6. Promotes Spiritual Growth. 
Gratitude is often associated with spiritual growth and a sense of interconnectedness with something greater than ourselves. Whether through religious or spiritual practices, expressing gratitude can deepen one's sense of spirituality and connection to God or a higher power, leading to a greater sense of purpose and meaning in life.


7. Fosters Resilience.
Gratitude has been shown to enhance resilience in the face of challenges and adversity. By focusing on the positive aspects of life, even during difficult times, gratitude helps individuals cope more effectively with stress, trauma, and setbacks, leading to greater resilience and psychological well-being.


Overall, gratitude is a powerful practice that can have profound effects on mental and spiritual health. By cultivating a mindset of gratitude and regularly expressing appreciation for the blessings in our lives, we can experience greater happiness, emotional well-being, stronger relationships, spiritual growth, and resilience in the face of life's challenges.

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