https://www.realizedwellness.com/blog daily 0.75 2025-06-01 https://www.realizedwellness.com/blog/seed-oils monthly 0.5 2025-06-01 https://images.squarespace-cdn.com/content/v1/61b152c582a9265a9a117f66/1747766267016-61OJNIZOIPXPCICM5QSL/Realized+Wellness-222.jpg Blog - Seed Oils: Health Hazard or Overblown Hype? - You’ve probably seen the headlines… "Seed oils are toxic!" "Cut them out to cure inflammation!" "Never touch canola again!" I’m sure this sounds familiar. But is this concern truly justified—or has the conversation become more about misinformed fear than fact? While it's true that highly processed seed oils are everywhere—especially in packaged foods and fast food—the information online about seed oils doesn’t always reflect what science actually shows. As a researcher, wellness educator, and nutritionist, I am passionate about cutting through the noise to understand what the current science actually says about wellness, especially controversial or confusing topics. Let’s dig into the real research so you can decide what’s right for your body and your health goals. https://www.realizedwellness.com/blog/probiotics monthly 0.5 2025-05-15 https://www.realizedwellness.com/blog/the-science-of-breathwork-how-simple-techniques-boost-your-mind-body-and-emotions monthly 0.5 2025-05-01 https://images.squarespace-cdn.com/content/v1/61b152c582a9265a9a117f66/fa2d1953-c350-46df-985a-fe6d2f14eba3/Realized+Wellness-94+%282%29.jpg Blog - The Science of Breathwork: How Simple Techniques Boost Your Mind, Body, and Emotions - Take a moment to pause and breath. Take a moment to pause and breath https://www.realizedwellness.com/blog/5-ways-to-improve-mental-health-in-a-post-pandemic-world monthly 0.5 2023-08-26 https://images.squarespace-cdn.com/content/v1/61b152c582a9265a9a117f66/860d236a-1368-4b53-83e5-bfd7b123e071/Realized+Wellness-110-1.jpg Blog - 5 Ways to Improve Mental Health in a Post-Pandemic World - JOURNAL IT. During periods of high stress, we have a tendency to move into a reactionary state, which is usually talked about in terms of the fight, flight, or freeze response. This makes sense from an evolutionary standpoint, but chances are you probably don't have a saber-toothed tiger chasing you, so these responses have little benefit to modern applications. Your stress is most likely coming from negative thoughts, especially ruminating about the past and/or fear of the unknown. Without a healthy way to release and channel stress over time, destructive patterns of behavior, thoughts, and emotions can develop. Chronic stress can have devastating long-term effects on every system in our bodies, leading to disease, decreased quality of life, and even premature death. Perpetuating this stressful state is often a failure to acknowledge exactly WHAT we are worried about. A highly effective technique is to write it down—journaling is a scientifically-proven way to reduce anxiety, not to mention make all kinds of magical things in your life happen. https://images.squarespace-cdn.com/content/v1/61b152c582a9265a9a117f66/632a8433-a210-4e85-a186-e3a5dd9032ef/Realized+Wellness-130+%281%29.jpg Blog - 5 Ways to Improve Mental Health in a Post-Pandemic World - There is no perfect formula; self-care looks different for each individual. What would make you feel refreshed or nurtured? Maybe that’s a walk outside, a warm bath, some stretching, deep breathing, meditation, a hot cup of tea, or a cuddle with your pet. Maybe you would prefer to do something social like calling a friend or connecting with a loved one. Or maybe it’s high energy like putting in some earbuds, turning on your favorite music, and hitting the gym or closing your bedroom door and literally dancing like nobody's watching. It doesn’t have to be a big action, in fact, oftentimes it’s better if it’s super simple, just enough to break out of your funk even for a few moments. Once you write it down, go and do that thing. Give yourself and everyone around you some grace. We might not be okay, but we are all doing the best we can. Things will get better, one step at a time. Let’s heal together. ### https://www.realizedwellness.com/blog/ne71dlholxw63zgecafvciydcjqxmc monthly 0.5 2022-05-04 https://images.squarespace-cdn.com/content/v1/61b152c582a9265a9a117f66/78985556-92c5-4b10-93b8-33b9465a2b2d/Caffeine+Effects+%281%29.png Blog - Caffeine + Age + Sleep - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.realizedwellness.com/blog/blog-post-title-four-nkmhl-ez868 monthly 0.5 2021-12-30 https://images.squarespace-cdn.com/content/v1/61b152c582a9265a9a117f66/8e8b07d5-482e-4337-8d1b-6761654c2501/Nature+Motivational+Quote+Desktop+Bookmark.png Blog - The Serenity Prayer - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.realizedwellness.com/blog/beetsalad monthly 0.5 2022-04-06 https://images.squarespace-cdn.com/content/v1/61b152c582a9265a9a117f66/4839a502-dbd3-4fc5-8e60-985f10797992/Winter+beet+salad.jpg Blog - Winter Beet Salad - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.realizedwellness.com/blog/goldenmilk monthly 0.5 2022-04-06 https://images.squarespace-cdn.com/content/v1/61b152c582a9265a9a117f66/64dde812-a777-4d8e-b7a2-8a78a08c96f2/Golden+Milk.jpg Blog - Golden Milk - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.realizedwellness.com/blog/home-practice monthly 0.5 2022-01-02 https://www.realizedwellness.com/blog/category/Immune+Boosting monthly 0.5 https://www.realizedwellness.com/blog/category/Winter monthly 0.5 https://www.realizedwellness.com/blog/category/Meditation monthly 0.5 https://www.realizedwellness.com/blog/category/Gut+Health monthly 0.5 https://www.realizedwellness.com/blog/category/Fall monthly 0.5 https://www.realizedwellness.com/blog/category/Yoga monthly 0.5 https://www.realizedwellness.com/blog/category/Mindfulness monthly 0.5 https://www.realizedwellness.com/blog/category/Anti-inflammatory monthly 0.5 https://www.realizedwellness.com/blog/tag/Immune+Boosting monthly 0.5 https://www.realizedwellness.com/blog/tag/Sleep monthly 0.5 https://www.realizedwellness.com/blog/tag/Gut+Health monthly 0.5 https://www.realizedwellness.com/blog/tag/Yoga monthly 0.5 https://www.realizedwellness.com/blog/tag/Mindfulness monthly 0.5 https://www.realizedwellness.com/blog/tag/Anti-inflammatory monthly 0.5 https://www.realizedwellness.com/yoga-1 daily 0.75 2026-03-11 https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1618497259178-6XJGK9GR6YAVBQL5L519/20140301_Trade-151_012-2.jpg Yoga https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1607694583486-2PQT0LQ193RL7MCB6DX4/20140228_Trade+151_0046.jpg Yoga https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1607694644871-IC85FNH781UNZSZEGHDR/Aro+Ha_0428.jpg Yoga https://www.realizedwellness.com/yoga-1/slow-flow monthly 0.5 2023-02-19 https://www.realizedwellness.com/blog-1 daily 0.75 2025-06-10 https://www.realizedwellness.com/blog-1/mashed-potatoes-with-mushrooms-and-brussels-sprout-wa6yf monthly 0.5 2020-10-19 https://images.squarespace-cdn.com/content/v1/5e9e44e143969e061c2ed8fa/1588647101271-2Z1BJ6CARR5YPF46IMMW/image-asset.jpeg Blog posts - Mashed potatoes with mushrooms and brussels sprouts https://www.realizedwellness.com/blog-1/beetsalad-74p7r monthly 0.5 2020-10-19 https://images.squarespace-cdn.com/content/v1/5e9e44e143969e061c2ed8fa/1588646511943-7ND7VMAMYX4VNKBWFKT8/image-asset.jpeg Blog posts - Winter beet salad https://www.realizedwellness.com/blog-1/goldenmilk-f2fk8 monthly 0.5 2020-10-19 https://images.squarespace-cdn.com/content/v1/5e9e44e143969e061c2ed8fa/1588644326233-XHNWNULHT6162VSVNMM6/image-asset.jpeg Blog posts - Golden milk https://www.realizedwellness.com/blog-1/carrottahini-wd43x monthly 0.5 2020-10-19 https://images.squarespace-cdn.com/content/v1/5e9e44e143969e061c2ed8fa/1588643295299-E37QMPWT8SI0CS3S0W0R/image-asset.jpeg Blog posts - Roasted carrots with walnuts and tahini https://www.realizedwellness.com/blog-1/watermelonsalad-pnand monthly 0.5 2020-10-19 https://images.squarespace-cdn.com/content/v1/5e9e44e143969e061c2ed8fa/1588642230099-V8VX84X0I1MY9Z5QUAUY/image-asset.jpeg Blog posts - Watermelon and feta salad https://www.realizedwellness.com/blog-1/face-mask-d3ry6-h7ylw monthly 0.5 2020-10-19 https://images.squarespace-cdn.com/content/v1/5e9e44e143969e061c2ed8fa/1588641774965-6SR6G7N69MVRCYYTY6D9/Stocksy_comp_2263541.jpg Blog posts - Spinach and persimmon salad https://www.realizedwellness.com/blog-1/face-mask-sf982 monthly 0.5 2020-10-19 https://images.squarespace-cdn.com/content/v1/5e9e44e143969e061c2ed8fa/1588193268657-ZR40QF5GTKGIINHMBIGG/image-asset.jpeg Blog posts - Energizing face mask https://www.realizedwellness.com/blog-1/ginger-soda-k6hb7-w85w4-ycb3h monthly 0.5 2020-10-19 https://images.squarespace-cdn.com/content/v1/5e9e44e143969e061c2ed8fa/1588112672204-5R5EUMXRE0JNC5340XUI/Stocksy_comp_1276830.jpg Blog posts - Salmon power bowl https://www.realizedwellness.com/blog-1/ginger-soda-k6hb7-9nyk9 monthly 0.5 2020-10-19 https://images.squarespace-cdn.com/content/v1/5e9e44e143969e061c2ed8fa/1588110240245-9M0K0FBTMOBTTRR8ZSPN/Stocksy_comp_2610683.jpg Blog posts - Fruit and yogurt bowl https://www.realizedwellness.com/blog-1/pea-amp-goat-cheese-crostini-7zcex monthly 0.5 2020-10-19 https://images.squarespace-cdn.com/content/v1/5e9e44e143969e061c2ed8fa/1588107039010-XOV7KLGV11SD788ED0MJ/Stocksy_comp_1615401.jpg Blog posts - Pea and goat cheese crostini https://images.squarespace-cdn.com/content/v1/5e9e44e143969e061c2ed8fa/1588107306104-9A7C74TZ8VV2KO71MBBU/Stocksy_comp_1615401.jpg Blog posts - Pea and goat cheese crostini https://images.squarespace-cdn.com/content/v1/5e9e44e143969e061c2ed8fa/1588107066845-1W1OJIA4APRMC3QSFNZ0/Stocksy_comp_2054574.jpg Blog posts - Pea and goat cheese crostini https://www.realizedwellness.com/blog-1/5fc13kx3gk3xyhnyx4gajo22ky42m0-jcbf9 monthly 0.5 2020-10-19 https://images.squarespace-cdn.com/content/v1/5e9e44e143969e061c2ed8fa/1588105503045-KGKEQNFRUH50V5B76555/Stocksy_comp_1953842.jpg Blog posts - Avocado toast https://www.realizedwellness.com/blog-1/ginger-soda-nws9c monthly 0.5 2020-10-19 https://images.squarespace-cdn.com/content/v1/5e9e44e143969e061c2ed8fa/1588106309579-O1Z1WILO0N4M30RWB9Q8/Ginger+Soda Blog posts - Ginger soda https://www.realizedwellness.com/blog-1/category/Recipe monthly 0.5 https://www.realizedwellness.com/blog-1/category/Wellness monthly 0.5 https://www.realizedwellness.com/blog-1/tag/Beauty monthly 0.5 https://www.realizedwellness.com/blog-1/tag/Breakfast monthly 0.5 https://www.realizedwellness.com/blog-1/tag/Autumn monthly 0.5 https://www.realizedwellness.com/blog-1/tag/Winter monthly 0.5 https://www.realizedwellness.com/blog-1/tag/Dinner monthly 0.5 https://www.realizedwellness.com/blog-1/tag/Summer monthly 0.5 https://www.realizedwellness.com/blog-1/tag/Skin monthly 0.5 https://www.realizedwellness.com/blog-1/tag/Snack monthly 0.5 https://www.realizedwellness.com/blog-1/tag/Drink monthly 0.5 https://www.realizedwellness.com/blog-1/tag/Spring monthly 0.5 https://www.realizedwellness.com/home daily 1.0 2026-03-31 https://images.squarespace-cdn.com/content/v1/61b152c582a9265a9a117f66/1640027924360-QSAYWPQKE1KN78E0XRMO/Realized+Wellness-334.jpg Home https://images.squarespace-cdn.com/content/v1/61b152c582a9265a9a117f66/1640028395463-UB9XAR1C7X54RG3Y7OZR/Realized%2BWellness-88.jpg Home https://images.squarespace-cdn.com/content/v1/61b152c582a9265a9a117f66/d910fe4f-48a9-49be-b97d-19812761ede9/Realized+Wellness-112+%284%29+%281%29.jpg Home https://images.squarespace-cdn.com/content/v1/61b152c582a9265a9a117f66/1b5c88e2-740e-4e18-90e6-97869cff8136/Realized-Wellness-129-%282%29.png https://images.squarespace-cdn.com/content/v1/61b152c582a9265a9a117f66/a5fbbb54-23be-4551-b76b-4cd21e2e252a/Untitled+design+%285%29.png https://images.squarespace-cdn.com/content/v1/61b152c582a9265a9a117f66/8658e1c7-9320-4d83-a17a-4eff6daccce0/Realized+Wellness-194.jpg https://images.squarespace-cdn.com/content/v1/61b152c582a9265a9a117f66/2fa8fa70-8fb7-41f5-9dc5-414ca7c9570f/Add+a+heading+%282%29.png Home - 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nutrition reboot March 19 · 1-3 pm Celebrate the spring equinox by taking important steps toward healing your body from the inside out. Learn about the healing properties of springtime foods and how you can make easy dietary changes as part of whole health wellness. Price: $60 https://images.squarespace-cdn.com/content/v1/61b152c582a9265a9a117f66/087f8e5f-5c96-4861-93dc-d19120225949/Realized+Wellness-172.jpg Workshops & Courses - Skincare renewal April 23 · 1-3 pm I’m sure you have heard of “clean skincare,” but what does that actually mean in practice, and why is it important? In this workshop, you will learn about ingredients to avoid (and why!) as well as plant-based ingredients that you absolutely need in your skincare routine for radiant healthy skin. Price: $60 https://images.squarespace-cdn.com/content/v1/61b152c582a9265a9a117f66/d97ea6fb-9843-4c59-bcae-66e369c94bd6/essential-oil-jars-Lemon-Rosemary-Rose-mint-Amber-Jars-Vials.jpg Workshops & Courses - Essential oils & Women’s Health May 21 · 1-3 pm Does aromatherapy actually really work? In this workshop, we will explore the science of essential oils and learn about which oils treat specific health conditions and support overall well-being. Most importantly, we will review how to find quality essential oils, as well as the proper use and safety of the products. Price: $60 https://images.squarespace-cdn.com/content/v1/61b152c582a9265a9a117f66/1842d7e2-500e-4436-84a2-e59ecbb757bc/Realized+Wellness-303.jpg Workshops & Courses - Celebrate Summer! This is your time to shine ☀️ Soak up the joy and brightness of summer with lively confidence and curiosity. https://images.squarespace-cdn.com/content/v1/61b152c582a9265a9a117f66/99e908db-d199-4f11-8af6-b2a160e9352e/Realized+Wellness-281.jpg Workshops & Courses - Your Home Practice June 21 - Summer Solstice · 6-8 pm Are you interested in designing a yoga, meditation, and mindfulness practice, but you don’t know where to start? This workshop will guide you through setting up your home practice that fits both your lifestyle and personal style. This workshop is appropriate for novices and long-time yoga and meditation practitioners alike. Price: $60 https://images.squarespace-cdn.com/content/v1/61b152c582a9265a9a117f66/1640008633277-WGCXNOQ4U1X9HELQ7NTO/Realized+Wellness-210.jpg Workshops & Courses - Individualized Nutrition July 17 · 1-3 PM Have you ever wondered why fad diets never seem to work for you? The reason is they were not designed for you. Everybody requires a different set of dietary needs, but it can be daunting to figure out how to discover what your individual needs are. In this workshop, you will learn how to explore your personal nutrition requirements and incorporate changes to fit your own body, lifestyle, and goals. Price:$60 https://images.squarespace-cdn.com/content/v1/61b152c582a9265a9a117f66/97d667f5-c7d3-485b-8b7e-3d190dadc2a5/Realized+Wellness-180.jpg Workshops & Courses - DIY SkinCare August 21 · 1-3 PM The best way to ensure your skincare products are all-natural is to make your own products at home! In this fun and hands-on workshop, you will learn how to make your own scrubs, creams, and therapeutic oil mixtures for your hair, face, nails, and body. Materials will be provided, and you will leave with product samples made by you. Price: $75 https://images.squarespace-cdn.com/content/v1/61b152c582a9265a9a117f66/35a08fc3-71fd-4b62-b370-d47778186994/Realized+Wellness-157.jpg https://images.squarespace-cdn.com/content/v1/61b152c582a9265a9a117f66/8764e5db-159a-482c-a801-e26c128e4b26/Realized+Wellness-189.jpg https://images.squarespace-cdn.com/content/v1/61b152c582a9265a9a117f66/64099c33-0815-416b-afcf-0642c4968ee3/Realized+Wellness-222+%281%29.jpg Workshops & Courses https://www.realizedwellness.com/about daily 0.75 2026-03-30 https://images.squarespace-cdn.com/content/v1/61b152c582a9265a9a117f66/c6478e71-37b0-43bf-9ed8-c83a49845f86/Realized+Wellness-50.jpg https://images.squarespace-cdn.com/content/v1/61b152c582a9265a9a117f66/a54696d2-b536-4aba-b068-ba1ee030d46f/Realized+Wellness-14+%284%29.jpg https://images.squarespace-cdn.com/content/v1/61b152c582a9265a9a117f66/4a393fd1-4c99-490b-b9db-9adcf246a565/Realized+Wellness-114+%281%29.jpg https://images.squarespace-cdn.com/content/v1/61b152c582a9265a9a117f66/f6ef0dd2-21c4-4c84-93af-02897dc8955a/Realized+Wellness-189.jpg https://www.realizedwellness.com/work-with-me daily 0.75 2023-02-19 https://www.realizedwellness.com/yoga-2 daily 0.75 2023-02-19 https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1618497259178-6XJGK9GR6YAVBQL5L519/20140301_Trade-151_012-2.jpg Yoga https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1608066266418-CHQC49XZZNQKNA7TGGP4/20140228_Trade-151_0046.jpg Yoga https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1607694644871-IC85FNH781UNZSZEGHDR/Aro+Ha_0428.jpg Yoga https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1607638276981-EQ693DAI3SJ2GSQP0PPB/Aro%2BHa_0010-larger.jpg Yoga https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/041f5cb9-00b2-4cda-bc13-4b63abee1b3b/Aro+Ha_0387.jpg Yoga - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.realizedwellness.com/contact daily 0.75 2023-02-18 https://www.realizedwellness.com/march-wellness-refresh daily 0.75 2022-02-24 https://images.squarespace-cdn.com/content/v1/61b152c582a9265a9a117f66/f8f394fd-463e-47f8-8094-a1e08d17ddee/Realized+Wellness-236+%281%29.jpg March Wellness Refresh - What you get: Join me for the entire month of March for a ton of free group offerings—free yoga, nutrition, tips, exercises, and so much more. This is a choose-your-own-adventure kind of program. All offerings are evidence-based, can be tailored to your own needs, and are focused on realizing the life you want and deserve. 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Read More https://images.squarespace-cdn.com/content/v1/5e9e44e143969e061c2ed8fa/1591369390834-43VJ7096UBLANSEOTXYL/image-asset.jpeg Meal plans - Anti-inflammatory - Lunch Spinach and persimmon salad Recipe and blog coming soon! https://images.squarespace-cdn.com/content/v1/5e9e44e143969e061c2ed8fa/1591370555397-8KS438W5ADNR4D4GST1T/image-asset.jpeg Meal plans - Anti-inflammatory - Dinner Salmon and sweet potato salad Recipe and blog coming soon! https://www.realizedwellness.com/meal-plans/gut-health-5hpgd monthly 0.5 2020-10-19 https://images.squarespace-cdn.com/content/v1/5e9e44e143969e061c2ed8fa/1587655433312-L2T5LFRQKVYLVKCJO3U4/image-asset.jpeg Meal plans - Gut Health - Breakfast Yogurt, fruit, and overnight oats Recipe and blog coming soon! https://images.squarespace-cdn.com/content/v1/5e9e44e143969e061c2ed8fa/1587655690870-62TYO6GTJ631AR3TEP22/image-asset.jpeg Meal plans - Gut Health - Drink Ginger soda Recipe and blog coming soon! https://images.squarespace-cdn.com/content/v1/5e9e44e143969e061c2ed8fa/1591369751901-GAXW9DME0VZ1ABHAHVV4/image-asset.jpeg Meal plans - Gut Health - Dinner Pureed vegetables With mushrooms And brussels sprout Recipe and blog coming soon!