https://www.inhealthandhappiness.com/

In Health and Happiness, San Diego, CA (2026)

09/14/2026

Movement Monday
Finding balance in our lives can be a challenge. Life keeps life-ing and having tools to navigate the hard times is important. Having a daily practice of breath work and simple yoga poses are excellent tools to have in your tool box.

Tree pose is an excellent way to find balance both physically and mentally and anyone can do it. It takes a fair amount of mental focus so for just a moment you forget all your worries and stress and bring your mind to neutral. No negative thoughts, no positive thoughts, you just sink into a neutral mind. This is when you can let go of all the chatter that is constantly going through your brain and just enjoy the present moment and reset.
Cues:
Stand in mountain pose and shift your weight slightly onto your left foot, keeping your inner foot and big toe ball mount planted on the floor.
Draw your right foot up and place your heel against your inner left thigh above your knee joint and press your right heel into your inner left groin, toes pointing toward the floor, as in figure below. If you cannot place your right foot above your knee simply place it on your calf, below the knee joint, as in figure below.
The center of your pelvis should be directly over your left foot.
Rest your hands on the top rim of your pelvis. Make sure your pelvis is in a neutral position, with the top rim parallel to the floor.
Lengthen your tailbone toward the floor. Firmly press your right foot sole against your inner thigh and resist with your outer left leg. Press your hands together in prayer and gaze softly at a fixed point in front of you. Once you have your balance, raise your arms up like the branches of a tree, as in figure below.
Hold for 5 long deep breaths or one minute.
Repeat on other side.
Modifications:
If your balance has not developed to the point you can stand on one foot easily, stand near a wall for support.
To decrease the intensity simply leave your hands in a prayer position and place the tips of your toes of your lifted leg on the floor.
To increase the intensity, look up toward the ceiling, look left, look right, tongue on the roof of your mouth.
Benefits:
Improves posture and balance.
Strengthens muscles, tendons, and ligaments in the thighs, knees, and ankles.
Firms abdomen and buttocks.
Relieves sciatica.
Reduces flat feet.
Provides stability in the body for exercises like walking and jogging.
Provides mental focus and balance as the pose can be quite challenging leaving you with nothing to think about except not falling over.

09/07/2026

☀️ The Importance of Sunlight for Health
It’s been hot in most parts of the world and when it gets hot, we tend to hide from the sun. However, sunlight is one of nature's most powerful healing tools. Moderate sun exposure without sunscreen helps your body produce vitamin D naturally, which supports bone health, immune function, hormone balance, mood, and overall well-being. Exposure to sunlight also helps regulate your circadian rhythm (your sleep, wake cycles), improving sleep quality and energy levels throughout the day. I have been stepping out into the wet grass every morning and letting the sun shine on my face for 5-10 minutes and I feel the difference in my energy.
The past 20 years we have become conditioned to apply sunscreen every time we step outside. While sunscreen plays an important role in preventing sunburn and reducing the risk of skin cancer during prolonged sun exposure, completely avoiding direct sunlight can limit some of the natural benefits that sunlight provides. Furthermore, so many sunscreens are toxic and contain hormone disrupters (see my post on sunscreen). One summer vacation we had a family trip to the Outer banks and my sisters brought a bunch of Coppertone spray and lotion for the kids and all 6 of them broke out into a horrible red rash. My go to’s right now are:
Sun bum fragrance free
OSEA Marine Screen SPF 50 Mineral Sunscreen
CeraVe Invisible Mineral Sunscreen SPF 50 Face
Blue Lizard Sheer Face Mineral SPF 50
Avène Mineral Sunscreen Multi-Defense Fluid SPF 50+
Stream2Sea – ECO Stick
Crunchi – Tinted Sunscreen www.inhealthandhappiness.shop
Mad Hippie Luminizing Facial SPF29+
Coola

The goal isn't to avoid sunscreen altogether—it's to find balance. Short periods of sensible sun exposure can help your body receive the benefits of natural light while minimizing the risk of skin damage. Factors such as skin type, location, season, and time of day should always be considered. Plus, seeing a dermatologist regularly can help identify any abnormal skin cells. I grew up in Hawaii where baby oil mixed with iodine was our sunscreen and when Bain de Soleil came out with SPF 4 we were scared we wouldn’t get a tan with it on. Needless to say, I visit the dermatologist every 6 months.
Tips for Healthy Sun Exposure
Start your day with sunrise light
Step outside for 5–10 minutes right when you get up. This charges the system and sets your mood for a beautiful day.
Get out in the sun in the middle of the day.
10–20 minutes of sunlight between 10am and 2pm recharges your body.
Expose your eyes to natural light (without looking directly at the sun).
Natural daylight entering the eyes helps you stay alert and awake and supports healthy circadian rhythms.
Exercising in the sun is fantastic.
Take a walk, stretch, garden, or exercise outdoors. Combining movement with sunlight also boosts energy, circulation, mood, and overall wellness.
Avoid sunburn.
There's a big difference between beneficial sun exposure and excessive exposure. Seek shade, wear protective clothing, or apply sunscreen when you'll be outdoors long enough to burn.
Sunlight isn't the enemy—it's an essential part of human health when enjoyed wisely. A few minutes of intentional outdoor time each day can make a meaningful difference in your energy, sleep, mood, and overall well-being. This YouTube interview with Laird Hamilton the king of big wave surfing is great! https://www.youtube.com/watch?v=dJ2v-8lnK-g

08/26/2026

Wellness Wednesday
4 reasons you should try rebounding
I do a lot to stay healthy and keep my gut functioning well. I recently had some issues with detoxing from mold exposure and one of the things I did, and still do, to help release toxins was rebounding. Rebounding is a low-impact cardiovascular exercise that can be done by everyone, as long as your body is ready for it. You don’t need a rebounder, but it is helpful if you have sore joints. Of course, always consult a physician before starting a rebounding program to be safe.
Rebounding Helps You By:
1. Engaging and exercising the core, glutes, legs and back.
2. Stimulating the lymphatic system which helps you to flush out toxins in the body. Whatever needs to go, will go.
3. Improving balance and coordination just by jumping up and down in place.
4. Increasing bone density. Impact during exercise, even a small amount, will help the bones get stronger.
4 ways you can safely rebound.
Rebounding optimally should be done 2-3x a day for 2-3 bouts.
How to Start:
Here a weekly guide to get you started. Adjust it as needed based on how your body feels during and after rebounding. Let pain be your guide. If you are in pain, stop and talk to a health care professional as you should not be in pain when rebounding. If you are in pain, consider my posture course to bring your body back into balance (https://inhealthandhappiness.com/product/online-courses/)
If you are mildly sore, but it is just general muscle soreness, you should be ok to continue. If you are so sore you cannot sit on the toilet without your legs giving out, take a break and back way off by just marching in place and build your way up to rebounding.
Week 1 – rebound 15-30 seconds 3x/week
Week 2 – rebound 30-60 seconds 5x/week
Week 3 – rebound 60-120 seconds every day
Week 4 – rebound 60-120 seconds 2 times a day, every day
Note: When you are not using a rebounder, always jump on grass or a padded surface as jumping on concrete can really have a negative impact on the body. Be sure to wear supportive sneakers.
1. Jumping Jacks – pretend you are a kid again
2. Jumping Rope – jump like you did when you were 12
3. Skipping - Skipping is fun, leap high, knee up to the chest and have fun
4. Jumping on a Rebounder – Bounce Bounce Bounce
Healthline did a quick review of some rebounders and here is what they had to say:
What to look for in a mini-trampoline (By Healthline.com)
The ideal trampoline for rebounding should have sturdy, stable legs. The circumference often falls somewhere between 36 and 48 inches.
It should be able to hold adult weight, at minimum 220 to 250 pounds. You’ll likely notice that larger trampolines can support more weight.
Quiet performance, meaning the springs don’t make noise when you bounce, is another nice feature.
If you’re short on space, you may want to consider a foldable model that easily stows away. There are also some mini-trampolines that come with a handlebar, which can be handy if you’re a beginner. You may even come across a few that come with a built-in tracker to record things like your jumps per minute and calories burned.
Here are some highly rated options at various price points:
Stamina Folding Trampoline
Marcy Trampoline Cardio Trainer
Ancheer Mini Trampoline
Stamina InTone Oval Jogger
JumpSport 220 Fitness Trampoline
Happy and Healthy Jumping!

07/15/2026

Wellness Wednesday
Box Breathing: A Simple 4-Count Technique to Calm Your Mind and Body
Stress and anxiety can sneak up on anyone, whether you’re at work, scrolling social media, stuck in traffic, or winding down after a busy day. Sometimes we are in a “season” of stress, getting a divorce and moving across the country like myself. During these times do you ever notice how your breath changes when you’re stressed? It can get shallow and fast, making you feel even more on edge. Or you hold your breath, like you’re bracing for something terrible to happen without even realizing it and then let out big sighs. One of the simplest tools you can use to bring yourself back to center is box breathing—a technique that’s easy to learn and can be done anywhere, anytime. I do this regularly with a lot of other breathing techniques to calm my mind and my heart.
How To Box Breathing (4-Count Method)
Inhale slowly through your nose for a count of 4 making sure you fill your belly and push your belly button out.
Hold your breath for a count of 4.
Exhale gently through your mouth for a count of 4 drawing your belly button in and letting all the stale air go.
Hold the breath out again for a count of 4.
That’s one full cycle. Repeat this pattern for 3–5 minutes, or until you feel calmer and more focused.
Why It Works
Box breathing helps regulate your nervous system by activating the body’s “rest and digest” response. The slow, even breaths send a signal to your brain that it’s safe to relax. The benefits can include:
Lowering stress and anxiety levels
Improving focus and concentration
Slowing heart rate and blood pressure
Supporting better sleep and recovery
Improves posture by opening the lungs and ribcage
When to Try It
Use box breathing anytime you feel overwhelmed, before a big meeting, during travel, or even as part of your nightly wind-down routine. It’s a powerful way to give your body and mind a reset in just a few minutes.
The best part? You can do it anywhere—at your desk, in your car, even before bed. No equipment, no apps, just you and your breath.

07/08/2026

Wellness Wednesday - The Power of Laughter
Yesterday I volunteered for OIBSTPO Sit-A-Thon watching people get tumbled in the waves in their beach chairs. Everyone was laughing and having so much fun! Talk about letting go and just trusting that it is all going to be ok, with laughter on top. Do you remember the story of the Laughing Tree?

The Laughing Tree
In the heart of the quiet village of Eldermere stood an ancient tree, known as the Laughing Tree. Legends whispered that its leaves would rustle with laughter whenever joy filled the air. But in recent years, the village had grown silent—burdened by worries of harvests, debts, and daily struggles. The Laughing Tree had not chuckled in a long time.
One day, a young girl named Lila, known for her boundless curiosity, decided to solve the mystery of the tree’s silence. She asked the elders, but they only shook their heads. “Times are hard,” they sighed. “There is no laughter left.”
Determined to change this, Lila set out to bring joy back to the village. She started with her family, making silly faces at her baby brother until he giggled. She played harmless pranks on the baker, who ended up laughing so hard he gifted her a loaf of bread. She shared old jokes with the farmers, who, despite their exhaustion, found themselves chuckling.
Day by day, the village grew lighter. Laughter spread like wildfire—at the market, in the fields, even among the grumpiest elders. Then, one evening, as a festival filled the air with music and merriment, a deep, warm chuckle rolled through the leaves of the Laughing Tree. It rustled, swayed, and shook, releasing a shower of golden petals that sparkled in the moonlight.
The villagers gasped in wonder. “The tree lives on our laughter,” Lila said, beaming. “Just like we do.”
From that night on, Eldermere remembered that laughter was not just an escape from hardship—it was a cure, a connection, and a source of strength. And the Laughing Tree, with its ever-rustling leaves, never fell silent again.
Moral: Laughter brings people together, eases burdens, and reminds us that even in difficult times, joy is never too far away.
Whatever "season" you are in right now, go out today and do something that makes you laugh, or call a friend that cracks you up, watch a silly show and if you are lucky to be married to someone that makes you laugh every day, relish in that.

07/04/2026

🇺🇸☀️ Happy 4th of July from In Health and Happiness! ☀️🇺🇸

As you celebrate with family, friends, cookouts, and fireworks, don't forget to take care of yourself in the summer heat.

💡 Quick Stay-Cool Tip: Drink water before you feel thirsty! Add a squeeze of lemon, lime, or a few slices of cucumber for a refreshing boost, and aim to sip consistently throughout the day—especially if you're spending time outdoors. Consider a pinch of sea salt in your water or your favorite electrolyte drink.

⚠️ Watch for Signs of Heat Exhaustion:
• Heavy sweating
• Dizziness or lightheadedness
• Headache
• Nausea or vomiting
• Muscle cramps
• Weakness or fatigue
• Cool, pale, or clammy skin
• Fast, weak pulse

If you notice these symptoms, move to a cool place, drink water, loosen clothing, and rest. Seek medical attention if symptoms worsen or don't improve.

Wishing you a fun, safe, and healthy Independence Day filled with movement, laughter, and memories that make your heart happy.

❤️ Stay active.
🤍 Stay hydrated.
💙 Stay cool.

Happy 4th of July!

07/01/2026

Wellness Wednesday
What’s really in your home fragrance?
This weekend I sat at an open house with air freshener and left with a headache and a runny nose even after I unplugged it. That's because that “clean” or “cozy” scent filling your home or office might not be as harmless as it smells. Many traditional home fragrances—like plug-ins, sprays, and even some candles—can contain hidden chemicals linked to headaches, hormone disruption, and poor indoor air quality.
Common ingredients that are cause for concerns:
• Synthetic fragrances (often listed simply as “fragrance”)
• Phthalates and VOCs (volatile organic compounds)
• Paraffin wax candles that can release toxins when burned
Why hormone disruptors matter:
Some of these chemicals can interfere with your endocrine system—the system that regulates hormones. Even low, repeated exposure may impact things like mood, sleep, metabolism, and reproductive health over time. When we breathe them in daily, it adds up in ways we don’t always notice right away.
Healthier ways to make your home smell amazing:
• Diffuse high-quality essential oils (lavender, lemon, eucalyptus)
• Choose candles made from soy, coconut, or beeswax with clean-burning wicks that do not use fragrance
• Simmer natural ingredients like citrus slices, cinnamon sticks, and herbs on the stove
• Open windows regularly for fresh, natural air
Your home should be a safe place to recharge—not a source of hidden toxins. Small swaps can make a big difference in your overall wellness

06/26/2026

Foodie Friday
This appetizer is like crack! Figs are in season so let's use this yummy, nutritional fruit while we can.
Health benefits of figs:
High blood pressure,(hypertension), can lead to complications like heart disease and stroke. One factor that can lead to high blood pressure is a potassium imbalance caused by eating too much sodium and not enough potassium.
Figs are a potassium-rich food and can help correct that imbalance. High levels of fiber in figs can help to flush excess sodium from the system and aid in digestion.
Figs also help satisfy sweet cravings and they are a naturally fat-free, cholesterol-free food. They are also an excellent source of:
Vitamin A
Vitamin C
Calcium
Iron
Potassium
Magnesium
Give this recipe a try and let me know what you think.
Cheese and Fig Jam Appetizer
Ingredients:
Fig jam
Cheese of choice:
Soft goat cheese
Cream cheese or
Dairy-free cream cheese (https://www.kite-hill.com/our.../cream-cheese-style-spreads/) I like the one with chives
Milton’s gluten-free sea salt crackers or organic multi-grain crackers
Organic figs or red seedless grapes
Directions:
You can either place everything out and people can serve themselves. Place fig jam and cheese in the center of the platter with figs or grapes and crackers surrounding the outside.
You can also make individual crackers by placing a small dollop of cheese on the cracker, followed by a smear of fig jam and half a grape or a slice of fig to the top.

06/19/2026

Foodie Friday For Your Summer BBQ - If you have ever been to Hawaii and tried the Huli Chicken in Kahuku or from the side of the road you will want to make this! If you haven't tried it yet, you will want to make this. It's so Ono Brah.

Huli Huli Chicken (Gluten Free Version)
Ingredients: Always use organic when you can
3 pounds organic dark meat chicken thighs or chicken breast
1 tablespoon avocado oil
Marinade
¾ cup pineapple juice, canned or bottled not fresh (fresh will make the chicken too soft)
½ tablespoon freshly grated ginger
½ tablespoon freshly grated garlic
½ cup tomato ketchup
½ cup gluten-free tamari
¼ cup kirin (rice w**e)
¼ cup brown sugar (light or dark)
1 tablespoon sriracha (yellowbird is a clean brand)
2 tablespoons rice vinegar
1 tablespoon sesame oil
Garnish Optional:
Sliced green onion
Pineapple slices grilled for 3 minutes
Directions:
Mix marinade and set aside ¾ cup for basting as you do not want it contaminated by the chicken
Pour the rest over the chicken and seal in a glass container for 24-48 hours
Cooking:
Brush BBQ grill with avocado oil and preheat to medium-high or heat oil in a cast-iron skillet over medium-high heat.
Drain excess marinade from chicken and place on BBQ or skillet
Cook first side for 2 to 3 minutes until golden (reduce heat if it cooks too fast), then flip and cook for 2 minutes.
Baste generously with reserve marinade and then flip and cook for 1 minute.
Repeat this every minute or so for a total cook time of 10 minutes or until internal temperature in the thickest part is 167 degrees F for the thigh or 150 degrees F for chicken breast.
Transfer chicken to a plate and loosely cover with foil and rest for 3 minutes before serving
Garnish with green onions and pineapple
Serve with white rice and veggies or traditional mac salad

06/17/2026

Wellness Wednesday - Safe Sunscreen
As a fitness professional, beach lover, and coastal North Carolina resident, I spend a lot of time outdoors. While sunshine offers many benefits, protecting your skin from harmful UV rays is essential for preventing premature aging, sunburn, and skin cancer.
Not all sunscreens are created equal. Many traditional formulas contain chemical UV filters such as oxybenzone, octinoxate, octocrylene, and homosalate. If you're looking for a cleaner option, consider mineral sunscreens that use zinc oxide and/or titanium dioxide as their active ingredients. These mineral filters sit on top of the skin and provide broad-spectrum UVA and UVB protection. They are generally considered the safest sunscreen ingredients by regulatory agencies and are commonly recommended for sensitive skin and children.
The Environmental Working Group (EWG) reports that only about one in five sunscreens evaluated met their standards for both safety and effectiveness, making ingredient awareness more important than ever.
What to Look for in a Clean Sunscreen
• Non-nano zinc oxide and/or titanium dioxide
• Broad-spectrum protection
• SPF 30 or higher
• Water resistance for outdoor activities
• Fragrance-free options for sensitive skin
• No oxybenzone, octinoxate, or other controversial chemical filters
• EWG Verified® or highly rated by EWG when possible
________________________________________
Best Clean Sunscreens for Face
OSEA Marine Screen SPF 50 Mineral Sunscreen
CeraVe Invisible Mineral Sunscreen SPF 50 Face
Blue Lizard Sheer Face Mineral SPF 50
Avène Mineral Sunscreen Multi-Defense Fluid SPF 50+
Stream2Sea – ECO Stick
Crunchi – Tinted Sunscreen www.inhealthandhappiness.shop
Mad Hippie Luminizing Facial SPF29+
________________________________________
Best Clean Sunscreens for Body
Blue Lizard Sheer Mineral SPF 50 Sunscreen Lotion
Eucerin Sun Sensitive Mineral Sunscreen SPF 50
Pipette Mineral Sunscreen SPF 50
Avène Mineral Face and Body Sunscreen SPF 50
Sky & Sol Face and Body Sunscreen SPF 50

________________________________________
Best Clean Sunscreens for Kids & Babies
Thinkbaby Mineral Sunscreen SPF 50
Babo Botanicals Sensitive Baby Mineral Sunscreen SPF 50
SumBum – Baby Bum Sunscreen Stick
________________________________________
A Few Final Sun Safety Tips
Even the cleanest sunscreen works best when combined with smart sun habits:
• Apply sunscreen 15 minutes before sun exposure.
• Use approximately one ounce (a shot-glass amount) for the body.
• Reapply every two hours and after swimming or sweating.
• Wear a hat, sunglasses, and UPF clothing when possible.
• Seek shade during peak sun hours (10 a.m.–4 p.m.).
Remember that no sunscreen blocks 100% of UV rays. Consistent use, along with other sun-protective behaviors, is the best strategy for keeping your skin healthy for years to come.

In Health and Happiness

09/14/2026

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