LET IT OUT

Today in Wonderland I have the honor of sharing my  WWRadio conversation with the amazing Jessica Ortner. Jessica is a producer of the documentary film on EFT (Emotional Freedom Technique, AKA tapping), “ The Tapping Solution,” and her first book will be published by Hay House  in 2014.  She is one of the most authentic people I’ve ever spoken with and her genuine kindness shine through this entire podcast. I’m so excited for you to hear all the grounded wisdom she gives me and practical advice on everything from emotional eating, listening to people, and productivity. I really think the world of her & I know you will adore Jessica as much as I do after listening. WARNING: Things get REAL real at the end when I get super authentic and Jessica leads me through a real time tap. So be sure to stick around to the end of the Podcast so you can hear how tapping is done and how honest, real, and specific you need to be to get the most benefit from it. My favorite lines & nuggets of wisdom: YEP THEY’RE TWEETABLES… “When I first started running, sometimes I’d walk and I didn’t judge myself. I was getting out there and moving my body, that’s what mattered”  @JessicaOrtner via #WWRadio w/  @katiedalebout “With exercise be willing to allow yourself to get to certain points, if you’re not enjoying it you won’t do it.”  @JessicaOrtner via #WWRadio w/  @katiedalebout “We don’t just feel emotions in our brain, we feel them in our bodies. “ @JessicaOrtner via #WWRadio w/  @katiedalebout “Tapping is a communication between our bodies and our minds.”  @JessicaOrtner via #WWRadio w/  @katiedalebout “You can’t figure out the answers until you start, you have to get off the bench and play the game.”  @JessicaOrtner via #WWRadio w/  @katiedalebout “be flexible because the solution will appear when you start going down the path.”   @JessicaOrtner via #WWRadio w/  @katiedalebout “If you’re waiting to never be scared to take action you’re never going to get anywhere because part of growing is getting out of your comfort zone.”  @JessicaOrtner via #WWRadio w/  @katiedalebout TIPS: Use a kitchen timer to help keep yourself on task and make sure you don’t burn out. When writing her book or doing something creative, Jessica suggested working for 1 hour and then when that’s over she’d make herself stop even if she was on a roll, so she didn’t burn out. & using this app helps too! In Business, be okay with putting things out that aren’t perfect and making mistakes. And in the moment be flexible with changing things that don’t work. Listen on  iTunes! or by clicking the golden mp3 link below! or listen on  YouTube! Links we mention: The app Jessica mentions to block social media for productivity. The First Wellness Wonderland post on Tapping! with many videos on tapping! The Tapping Solution! Follow Jessica on Twitter & Facebook! Jessica on YouTube explains HOW TO TAP, and WHERE THE POINTS ARE! The Devi Prayer that Jessica mentions she listens to during her tapping practice. Jessica’s favorite fiction book! Jessica drinking Mate as a kid! So cute!

Today’s an iconic day in Wonderland as we welcome our first male guest to WWRadio. Who better to break our longstanding (16 episode) gender gap than the extremely knowledgable and inspiring Brandon Gilbert of Hyperion Herbs? This episode is two firsts for WWRadio: in addition to our first male it is (I think) the longest episode to date since Brandon and I dive deep into critical concepts and inspiring insights. In this eclectic conversation we cover everything from the value of teachers & tools for learning to single task & shutdown technology, how to get started with tonic herbs, and learning to listen to your body’s needs. My favorite lines & nuggets from this interview: TWEETABLES “Having teachers who see us for who we really are is massively valuable.” @brandon1gilbert via #WWRadio w/ @katiedalebout “I’d rather spend time on my inherent strengths than waste time trying to be better at things I’m not good at.” @brandon1gilbert via #WWRadio w/ @katiedalebout “Technology isn’t going away & what we need to do is figure out what it is & how we can best use it.” @brandon1gilbert via #WWRadio w/ @katiedalebout “If something is really important, we’ll know about it.” @brandon1gilbert via #WWRadio w/ @katiedalebout “Develop the habit, because if your body hasn’t had something how can it miss it.” @brandon1gilbert via #WWRadio w/ @katiedalebout TIPS: Create a technology bedtime a few hours before you go to sleep and a set time in the morning to not check email until you absolutely have to rather than first thing when you open your eyes. Setting up a buffer of time to consciously decide to chill and not be so connected is going to set the tone for the rest of the day. Listen on [iTunes] (https://itunes.apple.com/us/podcast/wellness-wonderland-radio/id669216566)! or by clicking the golden mp3 link below! or listen on YouTube!   Brandon’s Challenge | Simple Tonic developed exclusively for WWonderland! A really simple and delicious Wonderland tonic: -8 oz of the best water you can get -1/2 tsp of organic schizandra powder -Juice of 1/2 a lemon This will make a delicious lemonade. Feel free to add sweetener if needed. You can drink it warm if desired, it works both ways. Schizandra is great for mental clarity, reducing stress, while also support stage 1 and 2 liver detoxification and boosting glutathione levels. Links we mention: Two herbs to get started with Gynostemma & holy Basil Hyperion Academy, it looks way cool! Check it out! Amazing Pumpkin tonic herb cupcake recipe from Brandon! Neem Oil, what Brandon recommends using topically on skin blemishes. Brandon’s Popular YouTube Channel Give Hyperion Herbs a thumbs up Facebook! Brandon’s video on how to deal with technology overload.

Today on  WWRadio I’m thrilled to have holistic health coach and women’s health expert Nicole Jardim. Listen to our  conversation where we cover  everything including acne,  birth control, hormonal health, fertility and healthy periods. Her knowledge is vast and she provides so many concrete tips for how to handle women’s health issues. Nicole is way cool & you will love her as much as I do! WWRadio is on iTunes! yay! My favorite lines & nuggets from this interview: _“Our menstrual cycles are very powerful & I don’t think we’re told that & I don’t think we realize it.__“ @ nicolemhardim via #WWRadio w/ @ katiedalebout_ “We can’t get in touch with who we really are until we know what’s going on in our bodies.” “Women need to understand what is happening within them in order to live their best lives.” @ nicolemhardim via #WWRadio w/ @ katiedalebout Tip: Eating enough protein & health fat is crucial to hormone health. If you are having issues with your period it is a sign that something is wrong and there a an underlining hormal imbalance and it is absolutely fixable through diet & lifestyle. Links we mention: Magnesium is one supplement Nicole talks about being important for women’s health. Here’s Natural Calm, the brand she talks about in the Podcast, however if you don’t love the taste of it, try these ones, they’re in pill form and work well too (I take both). Follow her on twitter! Her amazing blog! & the post she mentions on B-Vitamins 11 more cool facts about Nicole! This week she is rolling out her newest and most comprehensive program yet — the  Fix Your Period 8-Week Group Program! During this program you will feel energetic, hot, and juicy– become naturally fertile– get your PCOS under control– free yourself from cravings– regain control of your life! Take control of your cycle, your body and your life to fully live in WW.  For all the juicy information and more check out the program here.

I’m psyched for today’s episode of WWRadio. Renowned life coach and speaker Laurie Gerber is on the show sharing the most amazing practical advice for designing a life you love and becoming truly happy. I have to say, I think I got more amazing take aways from this episode than any WWRadio episode yet. I’ve already listened multiple times and taken notes.So grab your notebook & headphones for this one because Laurie will really blow your mind with inspiration, tips, and insight on everything from radical honesty to having tough conversations to overwhelm as an addiction and how to release it.  I learned and benefitted so much from this talk. WWRadio is on  iTunes! yay! My favorite lines, nuggets, & tweetables from this interview: “Overwhelm comes from the false concept that we can do everything we wish to do & that is just untrue…it is simply impossible.” @HGlifecoaching via #WWRadio w/ @Katiedalebout “We really do believe you can design a beautiful life in all areas, that doesn’t mean you’re going to be a stay at home mom and executive, but you’re going to figure out what’s most important to you and take critical action on that every day and that’s going to make you feel really good.”  @HGlifecoaching via #WWRadio w/ @Katiedalebout “What stops people from feeling free is whatever they’re hiding. Whatever you’re hiding you have to manage.” @HGlifecoaching via #WWRadio w/ @Katiedalebout –> {TWEET THIS} “What we are hiding preoccupies us and makes us feel bad about ourselves because if you’re hiding it, you think it’s bad or you think you’re going to get in trouble.” @HGlifecoaching via #WWRadio w/ @Katiedalebout {TWEET THIS} “The right fights are better than silence and thinking you know how it is.” @HGlifecoaching via #WWRadio w/ @Katiedalebout {TWEET IT OUT YO!} “Overwhelm is an addiction.” @HGlifecoaching via #WWRadio w/ @Katiedalebout {Tweet it!}  “What makes people happy isn’t  finishing their to-do list, rather taking scared action on their dreams.” @lauriegerber via #WWRadio w/ @Katiedalebout { TWEET THIS WISDOM} Tip: -One of my favorite points Laurie made about honest was this: “The idea of living an honest life is not that you blurt out every thought that comes to your mind…there is an art and a science into molding your life into one where people expect it from you….” -Starting your new honest way of being is just like starting healthy eating, it’s a process. At first people around you make think it’s funky but then they’ll eventually expect it from you and stop offering you cake. For instance, they’ll stop gossiping around you and stop expect you to give them your honest opinion. -This also hit home deeply for me…if you are upset or depressed…in figuring out why and starting to fix it a good place to start is seeing what you’re lying about, not necessarily an overt lie but anything you’re hiding and that’s probably where the issue is. -TIP for motivating yourself to have those difficult conversations you don’t want to have: it’s always better after they are had even if a mess is made or there’s a blow out EXERCISE: Analyze your 18 areas of life from the Handel Method. Handel Group’s 18 Areas of Life Homework Assignment For each of the following 18 areas of life, use the scale below to describe: a) what a perfect 10 would be for each area; b) what your life is actually like in each area (choose a number and describe in-depth); and c) what the barriers are to making it a perfect 10. Body Career/Business/School Life Money Relationships Romance Sex Community Character Traits Family Time Relationship to Self Bad Habits Home Personal Space Learning Fun & Adventure Spirituality Health Links we mention: Great posts from Laurie on The Huffington Post. Clear Clutter with Laurie Gerber, cover story for Experience Life –> required reading for Wonderland. Laurie’s MTV show Laurie’s new AMC show with her co-host & husband Will, The Marriage Test More on the 18 areas of life. Behind the scenes with Laurie Gerber.

37 Vibrations from 99Tigers on Vimeo. Once upon a time, I received a message in a bottle. Not merely a message, but a love story. As soon as I opened my fragile package I was the instant proud owner (or borrower) of  bottle number 13. This beautiful hand-painted bottle was filled with a beautiful love story and the bottle has traveled across the world (and will continue to travel when I’m done with it) as part of  37 Vibrations. A beautiful project started by writer & founder Linda Perkins, this is near and dear to my heart and I’m thrilled Linda stopped by Wonderland to tell us her story! As a creative individual she offers practical writing advice & how to stay on task when you’re self-employed, and even gives us the best advice she ever received when it comes to making tough decisions. WWRadio is on  iTunes! My favorite lines, nuggets, & tweetables from this interview: “You really have to follow your heart and follow your inner voice.”@37vibrations via #WWRadio w/ @katiedalebout “When you do settle down and really listen to yourself what you’re meant to do will bubble up to the surface.” @37vibrations via #WWRadio w/ @katiedalebout “Don’t get bogged down by what you think other people think of you.” @37vibrations via #WWRadio w/ @katiedalebout “Be ready for inspirations whenever it hits, we just have to be ready for it.” @katiedalebout #WWRadio w/ @37vibrations Tip: Writer’s tips… Don’t be afraid to write a really terrible rough draft. Maybe you can find that one sentence in three pages that is actually good and a jumping-off point for you. Links we mention: See more from my beloved bottle #13!  Patience Pays Beet Smoothie that Linda Loves!  My post about being gentle about morning routines.  Elizabeth Gilbert’s TED talk  More on Linda!   

Continuing our skin healing week in Wonderland, today we have a very special skin guru on  WWRadio. Natural skin care expert Tracy Raftl is on the show & I’m so psyched for you to hear this episode because she not only shares her authentic story but give amazing tips, advice and suggestions on how your skin can be glowing and acne free (completely naturally) using no harsh chemicals or medications. Tracy knows her advice works because she proved it on herself when she struggled with extremely severe acne in her early twenties. Her story and her work on The Love Vitamin, her ebooks, cleanses, and private clients have helped thousands all over the world holistically heal their skin issues. She’s a real inspiring lady who has helped me tremendously, learn why she’s actually grateful for acne. Let us know in the comments below what works for your skin & Tracy and I both will be around to answer any questions that come up. WWRadio is on iTunes! My favorite lines, nuggets, & tweetables from this interview: “It’s not about these bumps on our face, it’s about the fear it’s never going to go away, that we’re not going to be loved, that people aren’t going to find us attractive.” @thelovevitamin via #WWRadio w/ @katiedalebout “It’s really important to work on loving yourself beyond what your skin looks like. Focusing on your strengths and finding who you are beyond the outside.” @thelovevitamin via #WWRadio w/ @katiedalebout “I never would’ve guessed I’d be here a few years ago when my skin was so bad that my life would be this great, but it is and I’m grateful for acne.” @thelovevitamin via #WWRadio w/ @katiedalebout Tip: Lose the chemicals, the more simple you can get with you your skin care routine the better. Links we mention: Products Tracy loves. More on a supplement Tracy loves. & another. Tracy gives three filling salad recipes for great lunches. Tracy’s ebook on Curing Your Skin Compulsions aka stop picking at blemishes Follow Tracy’s great youtube channel  Tracy’s favorite song she told me later is Down by Chinese Man & for her favorite book classic…Harry Potter This recent  hilarious post from Tracy…with Ryan Gosling…makes me giggle…

Today  is a big day in Wonderland, because we have a very special episode of WWRadio. Financial freedom expert Kate Northrup is on the show & I’m so psyched for you to hear this episode because she is so smart & insightful. Kate gives us so many practical actions, tips, and techniques to have a loving relationship with your financial situation. In our talk we get into the nitty gritty financial freedom, how twenty something’s can cut the energetic and financial cord, as well as her personal daily money and health practices. Listen up & then check out her amazing new book, Money: A Love Story, it will blow your mind how good this thing is. WWRadio is on  iTunes! yay! My favorite lines, nuggets, & tweetables from this interview: “If you do have that safety net to fall back on, decide not to fall pack on it. You can be lazy or take action & I recommend taking action because you’ll feel better about yourself if you do.” @katenorthrup via #WWRadio w/ @Katiedalebout “Know that you’re enough, you’re on the planet for a reason.” @katenorthrup via #WWRadio w/ @Katiedalebout “From a financial standpoint there’s nothing more empowering for a young woman to know she can pay her own rent & buy her own groceries. ” @katenorthrup via #WWRadio w/ @Katiedalebout “To me living in the #wellnesswonderland means freedom.” @katenorthrup via #WWRadio w/ @Katiedalebout Tip: One of my favorite things Kate said to me was this: “I don’t want to get all old lady on you, but it’s really about valuing yourself.” & then she gave us this… EXERCISE: -Write down 10 ways you add value to the world and circle the ones you can get paid for!     Links we mention: My notes from Kate’s amazing talk at the Hay House World Summit… Kate’s rad weekly web show Glimpse TV. Specifically, this episode with her mom the famous Dr. Christiane Northrup. Her AMAZING new book, YOU ABSOLUTELY SHOULD READ! & if you buy now you get goodies! My recent post I mention on Morning Routines consistency or lack there of! Kate’s favorite song she couldn’t remember! More abundance from Kate!  

Today on WWRadio I’m thrilled to have holistic health coach, speaker, jewelry designer and all around classy lady Arielle J Fierman on the show. Listen to our candid conversation where we talk about everything from her morning an evening routines, healthy eating on-the-go, her go-to staple dinner and snacks and tips for staying healthy on-the-go. Arielle is so passionate about everything she does and all of her amazing zest for life comes through in this Podcast. WWRadio is on  iTunes! yay! My favorite lines & nuggets from this interview: “Very often people get crazy about; where to eat, what to eat, when to eat, and  how to eat it and  very often it’s just about really savoring what you’re eating no matter if it’s a sweet treat or a super healthy delicious salad, really chewing and enjoying every bite. “ Tip: No matter where you’re eating, try to have a fruit or vegetable with whatever you’re eating preferable green, but be realistic because that may not be offered where you are. Links we mention: Her brilliant yet  simple recipe for coconut water bars that I love! Sign up for her Fall Cleanse! Beautiful jeWELLry line & her nutrition school IIN More wellness from Arielle!

Today on WWRadio is the amazing Rebekah Borucki, better known as Bex of Bexlife. We share the most authentic, grounded conversation covering such topics as what to feed healthy kids, how to meditate in your car, and how to fit in everything you need to into your day. She even tells us her go-to staple meals, morning and evening routines, and fills us in on her latest project she’s most excited about: her book she’s in the process of writing. This super {fit} mom is not only insightful, but so fun to talk to. Enjoy our conversation and feel free to leave questions for both Bex and I below. My favorite lines & nuggets from this interview: “Look at your fear and do it anyway.” “You don’t raise kids to eat a certain way, you raise them love themselves & to be aware.” WWRadio is on iTunes! yay!   Links we mention: Pure Food & Wine NYC Short 5 minute meditations will change your life. 90s jam Bex’s favorite song Book that changed everything for Bex, Soul on Ice by Eldridge Cleaver & her favorite movie More bliss from Bexlife

WARNING | This post is about to get REAL. I get extremely authentic & honest about my food journey revealing some personal info to Wonderland for the first time. And who better to bring out raw emotional honesty than Isabel Foxen Duke. Emotional freedom from food extraordinaire and coach, Isabel stopped by Wonderland to shed light on real techniques on how to release  toxic relationships to food. Most of us have become lint rollers picking up some pretty nasty thought patterns around food, whether we realize it or not. I challenge you to own it! The first step to freedom from emotional attachment to food and becoming what Ellyn Satter calls a ‘normal eater’ is to get honest about where you are. In this conversation we’ll help you figure out exactly where that is. The  goal is this: Ellen’s definition of normal eating. Isabel reads this in our chat, but here it is written out below: “Normal eating is going to the table hungry and eating until you are satisfied. It is being able to choose food you like and eat it and  truly get enough of it—not just stop eating because you think you should. Normal eating is being able to give some thought to your food selection so you get nutritious food, but  not being so wary and restrictive that you miss out on enjoyable food. Normal eating is giving yourself permission to eat sometimes because you are happy, sad or bored, or just because it feels good. Normal eating is  mostly three meals a day, or four or five, or it can be choosing to munch along the way. It is leaving some cookies on the plate because you know you can have some again tomorrow, or it is eating more now because they taste so wonderful. Normal eating is overeating at times, feeling stuffed and uncomfortable. And it can be undereating at times and wishing you had more. Normal eating is  trusting your body to make up for your mistakes in eating. Normal eating takes up some of your time and attention, but keeps its place as only one important area of your life. In short, normal eating is flexible. It varies in response to your hunger, your schedule, your proximity to food and your feelings.” Hmm.. pretty interesting right? & that’s not even the best line of this Podcast, so listen to the whole thing, it’s really eye opening, juicy,  & your want to listen multiple times to really let is soak in. **Here was my favorite line, but you listen , find your own, and tell me in the comments below what resonated most with you. My favorite power line from this interview: “Your brain doesn’t hear negatives-so when you tell yourself, ‘don’t eat! don’t eat!  don’t eat!’ all your brain hears is, ‘eat! eat! eat!” Links we mention: Isabel’s website! Isabel’s witty way to get her news, The Skimm One of her mentors Sarah Jenks Why love your body campaigns don’t work by Isabel. Fine line between disordered eating & mindful also by Isabel. **LISTEN UP: ** WWRadio is on iTunes! yay! OR directly download below by right clicking on the circle.