Healthy, Easy Eats


Healthy, Easy Eats

This throw-together meal is a tasty, no-brainer on nights when you want something substantial without slaving over a hot stove.  This was a kitchen sink concoction using whatever I had in the fridge.  It can easily be converted to a gluten free and/or vegan recipe.  Prep/Cook time: 25 minutes


  • Tortillas- flour, or corn if you want tacos instead
  • Frozen fish of your choice- I used Trader Joe’s battered fish nuggets, 2 nuggets per burrito
  • Frozen corn- approximately 1 cup
  • Green cabbage- 1/4 head
  • Red bell pepper- 1
  • Grape tomatoes- 1 cup, chopped
  • Black beans- 2 cups or 1 can
  • Mayonaise or veganaise 1 1/2 Tbs
  • Apple Cider Vinegar 1 scant Tbs
  • Shredded Cheddar or vegan cheese 1-2 oz
  • Spices- cumin, garlic granules, onion granules, black pepper, chipotle spice, Himalayan salt


  1. Warm fish nuggets- I used my NuWave Oven turning the nuggest once half way through cooking time which is about 18 minutes.
  2. Saute corn using 1 tsp filtered coconut oil using cumin, pepper, garlic and onion granules to taste.
  3. Chop cabbage, pepper, tomatoes and add cheese, corn and beans.  Make sure beans are drained well.
  4. Add vinegar, mayo, garlic and onion granules, chipotle and salt and peppet to taste.
  5. Fold into burritos and enjoy.

Mini Medi: A Moment Before Movement


Reducing stress doesn’t require hours of practice every day.  Studies have shown that brain waves begin to change just after 15 minutes of meditation.  So, whether you are new to the practice or are a seasoned pro with precious little time, it is possible to reap the benefits from just a few minutes a day.

Making time before you start your day is an easy way to set a positive tone.  You don’t even have to get out of bed.  Instead of trying to get 10 more minutes of unsuccessful snoozing, concentrate on your breath instead.  Strong, deliberate breathing with a focus on the exhale, not the inhale will increase energy levels and kickstart body function.


The Fallout That We Create

Letting Go Of Other Peoples Crap And Keeping Yours To Yourself


My mom and I were driving down the road, chatting about life, spirituality and the energetic and symbolic implications of driving a clean “vehicle” as I’d just been bragging about washing my literal vehicle for the first time in months.  No biggie, just typical, light conversation for us.  And suddenly, a spray of water jettisoned from the white Kia Sorento in front of me and beaded my newly clean windshield with a thin, crystal veil.

What the heck?

Why does a car’s windshield cleaner fluid always fly OVER the windshield?!  My mom, chuckled and cheekily said, “people have no idea the fallout they create”.  We laughed, as my mother proudly pointed out how she’d cleverly been able to connect the incident with our metaphorical conversation about transportation.  This started us talking about how the actions or words of others affect us and vice versa.

Obviously, the driver of the car in front of me had no idea that I was hoping to maintain the squeaky clean sheen on my car for as long as possible.  Matter of fact, I’m sure her only expectation was that her windshield be cleaned.  I’m also sure she never thought twice that cleaning her “vehicle” would cause overspray (and mild disappointment) directly behind her.  This is where Don Miguel Ruiz would remind us not to take things personally.  If you aren’t familiar with him, check out his bestseller The Four Agreements it is a simple, easy read and it will change your life!

  • Don’t take on anyone else’s dirt and don’t unload yours onto someone else!

Sometimes, the self-limiting beliefs that we’ve made for ourselves because of of social norms, upbringing and environment creeps in and spills over into our interactions with others.  It’s important to do a quick personal inventory when your interactions with someone else get you riled up.  Is this stress yours or someone else’s misplaced stuff?   We’re always acting and reacting to not just outside stimuli but our internal emotional triggers.  Taking a minute to decide how to proceed in a less than ideal situation either of your own creation or someone else’s takes no more time than a deep breath.

  • If it’s yours?

I work with clients all the time tracking and pin-pointing where certain behaviors and/or habits generate.  The first rule of thumb for creating change is to acknowledge where the discontent is coming from and address the root of it.  If you think you are imposing your “junk” onto a moment, most certainly look for the trigger while you’re in the moment and make a mental note to come back to it later for reflection.  Then, reframe your communication in a neutral way.  After all, is the moment you are projecting on deserving of it?

  • If it’s theirs?

Recognize that the best action is sometimes non-action.  If someone is being salty, rude or down right inappropriate, it’s okay to bring attention to it in a non-combative way.  State that you don’t want to participate in whatever interaction is occurring and save further communication for later but don’t hang on the the emotions that it evoked.  Realize that you don’t have to be affected poorly by someone else’s behvior if it a result of what is going on in their world and they are not asking you for help with it.  Hanging on to those things cultivates drama and who needs more of that if the goal is to live our most joyful and meaningful lives?




Why Are We “Hacking” Our Lives?

adults-audience-band-437643As I write this, I’m steeling myself for some backlash from avid “hackers” be they of the bio (a la Dave Asprey) or life design , but let me say this to you out there.  I come in peace!  I’m not disparaging the tips, tricks and processes that keep you guys feeling, looking and living your best.  All of us should be finding a routine that allows us to accomplish this.  As a matter of fact, I welcome any amicably presented information, education or conversation that helps us all learn more about the philosophy behind this lifestyle.

It’s the word “hack”.  I just can’t get past the idea of short-cutting any part of our lives just to keep up the pace.  Seemingly rushing through the mundane to high-tail it to the next responsibility to speed through the day to get to our pre-boxed, home cooked evenings. Furthermore, we should understand that bio-hacking relative to diet is, at its core, the body responding in its natural way to being provided with the nutrients that aren’t present in the standard american diet.  Proper diet will definitely increase cognition and vitality and helps us to maintain homeostasis, the body’s natural balance that produces optimal mind, body and spirit balance.  But all this hacking business has me asking this question.  Shouldn’t we be slowing down long enough to savor every experience from the requisite to the exquisite?

That’s what living in the moment and practicing awareness of said moment is all about, right?  I’ve found myself being constantly reminded to do this lately.  Live in the moment, I mean; something that isn’t always so easy for me, personally.  I guess, it’s got me wanting to share how wonderfully rewarding it can be to honor every moment.  Hold space for your weekly lunch prep or practice grateful toothbrush time.  Slow and steady AWARENESS can still win the race.  Every moment, even tackling your to do list can be self-care if you are able to shift your perspective.  Feel the gratification of checking everything off of your daily checklist before you get started.  Enjoy the literal transformation of your morning routine as you go from foggy to fierce as you start your day.  Taste every bite of your  avocado toast or bullet proof breakfast.  As my mother wisely told me once, “thoughts are things”.  Allowing consciousness to to be a part of your time saving tricks can add a whole new dimension to your every day present.

Up Your Game

Did you know pexels-photo-208520that hypnosis can help you improve your game?  Simple guided and self-hypnosis techniques can help improve focus and performance.  It can help increase calm and quite literally improve physical performance and endurance too.  Michael Jordan, Mary Lou Retton, even Tiger Woods have used it as part of their respective training strategies.  Whether you are a trail runner or a running back, hypnosis can be a beneficial part of any training strategy.

Hypnosis is a state of consciousness that involves having focused attention and reduced peripheral awareness.  This combination creates an enhanced receptivity to positive suggestion.  This is not actually a unique phenomenon, everybody moves in and out of different states of consciousness multiple times a day, naturally.  However, by deliberately allowing facilitation into that specific state where suggestion can be more easily integrated into daily habits or routines it becomes easier to incorporate new goals and increases focus and skills at a much greater pace.

Hypnotherapists are trained.  We learn specific methods to help guide the client to accept, change or release certain behaviors, patterns, habits or routines.  It is pretty typical to expect participating in several sessions regardless of your goal to help create new behavior whether you are trying to quit smoking or perfecting your pitch but session frequency depends on the person and the manner in which hypnosis is responded to.  It can be done in person and in most cases, via video chat or phone.

Would you ever consider hypnosis to improve your game?  Let us know.

Resolution Vs. Intention

Now that we are head-long in to 2017, let’s stop and assess how we are all doing with our resolutions. Are you going strong? If you have found yourself losing your resolve or giving up all together there are ways you can renew your desire to create changes. Did you know that by shifting your point of view just a bit, you can get back on track?

First of all, review your resolutions and then get them out of your space. Throw them away, delete them from your device, scatter them to the winds.

Next, let’s revise those things you want to achieve and set intentions instead. Although the word “resolution” may not be a negative one, the connotation may carry a negative feeling to some. Setting an intention implies that it is a work in progress, there is no urgency or pressure to complete an item on a list. For most, the resolutions they set are viewed as no more than an item on a to-do list, it’s no wonder most of them are abandoned soon into the year.

If you think about it, this type of approach isn’t enough because of the type of resolutions most people set for themselves. Most of the time, these are lifestyle changes and not undertaken lightly. It’s a process that needs to be worked with, evaluated and re-worked as milestones are achieved. Quitting smoking, for example, is much more than just not lighting up. Alternative routines should be thought of, ways to decrease cravings and go to resources or people to call when you need a little “talking down”.

Hypnosis can be a helpful way to keep your intentions firm. By accessing the sub-conscious part of the mind, the place where routines and habits are saved, it is easy to suggest modifications to these routines or simply release them. So, another example; if you wanted to renew your relationship with an estranged family member, it may be easier to do that if you have removed the emotional response from the original experience that caused the strain in the first place. By letting go of that, you hold space for a new, positive relationship to form.

Reiki can also remove physical and emotional blocks that can hinder the letting go process. Every experience that you have is held not only in your memory but in the cells, which is one of the reasons that stress can cause physical illness. By reframing your intentions ie: I want to lose weight into I have intention to become healthy and fit, you are allowing your brain to become more open to the idea of creating abundant health.

Making physical space in your body also allows room for positive changes to occur. Physically manipulating the body as in chiropractic care re-aligns and opens space, literally, and also increases your ability to make room for positive change.

If you are interested in learning more about ways to re-energize yourself to meet your goals in 2017, feel free to schedule a quick 10-minute chat. 

Reiki through therapeutic touch- It’s not magic, but the experience is magical

So what is this Reiki stuff people keep talking about?  

Simply put, Reiki is a Japanese healing technique that promotes balance, healing and wellness for the mind, body and spirit.  

It is becoming more widely accepted in the mainstream as a modality that can help manage numerous emotional and physical ailments, but we’ll get to that in a moment.  

First, let’s talk about energy. 

 It’s important to remember that everything on the planet generates a frequency; this includes the emotions, thoughts, muscles, organs and bones.  Your body requires the use of energy to live, thrive and survive.

Your environment, mood, diet and over-all health affects these frequencies.  

When this happens, it can cause imbalance in your person.  

Being a massage therapist, I’m obviously a very tactile person and believe very deeply in the benefit of touch and that extends to my Reiki practice as well. 

Reiki and other touch therapies promote healing by activating a relaxation response and balances subtly and deeply.  

Scientific studies being done also corroborate this and have found that one of the benefits of Reiki treatments is the brain’s release of oxytocin, the hormone that is released during positive touch such as cuddling.  

It also has been shown to increase the speed of healing and decrease depression.  It also decreases stress, supports and boosts immune health, increases vitality, decreases blood pressure and pain and can also aid in emotional clearing.  It is currently, most often being used in the traditional medicine realm, to help cancer patients through every process of their treatments.

So?  How do I do that voodoo I do?  Very simply.  My job as the Reiki Therapist is to facilitate and co-create relaxation and focus the energies that your body uses to move, feel, love, emote and repair.  By increasing healthy and positive energy flow throughout the body; the body (and mind… and spirit) is able to recover much more easily and quickly.  

If you are interested in more information about reiki in the mainstream check the links below.  Also, I’d love to chat with you if you have any questions about Reiki and what to expect from a Reiki session.

Reiki Really Works

Effect Of Reiki Therapy On Pain And Anxiety In Adults

Administering Energy With Reiki

What Does The Research Say About Reiki

Hypno Tip

Have you been meaning to meditate, be mindful and manifest a better day but just can’t find the time to get it all in? Mini mantra’s are a great way to pause, quickly but meaningfully and to set your tone for the day. There is also a hypnotic aspect to it because in mantra form the repetition is helping you plug into the subconscious where behavior is affected. Take the time to do it right before you get out of bed or even in the shower if that’s where you have the best shot at some quiet time. take 5 to 10 minutes for this.
Here are the steps
1. Think of one or two short phrases that encompass your goals or intention for the day, you can even throw in something you are working on long term, if you like. Example: “Today, my actions will always come from love. Or.. Today I am punctual and move through my day with ease and happiness. Or… I will treat my mind and body well, I release the need to snack when I am not truly hungry.
2. Close your eyes and repeat your “mantra”. Consciously make an effort to relax and refresh each part of your body. Example: Imagine relaxing all the muscles in your head while accepting a refreshed and rejuvenated feeling. Speak or think your mantra and move on to the next body part.
3. Once you have moved through your entire body, speak or think your mantra one last time and instruct yourself to now become fully aware of your environment feeling joyful and ready to start your day.
Don’t worry, you won’t get stuck in a hypnotic trance. Even if you forget to bring yourself “back up”, your state of hypnosis will gradually recede naturally. Also, don’t become impatient if you find your mind wandering, like traditional meditation, it can be a learning experience getting used to this new process, just keep trying. Like I said, the mantra is very helpful in keeping you focused on the task at hand while effectively putting you into a very deeply, relaxed state.

Announcement: Healthy Living Hypnosis, Now Healthy Living Hypnosis & Massage

Andrea Moss Autry, CHt, LMT will be adding massage therapy to her menu of services beginning in early IMG_1328October 2015. Andrea currently provides mind, body and spirit services through hypnotherapy and reiki.  She focuses her practice on the management of pain and chronic medical conditions, cancer, addiction, PTSD, anxiety, depression and stress.  “I’m thrilled to be able to offer additional services now as a licensed massage therapist.  Being able to use touch as a stand alone therapy or integrated with either hypnosis, reiki or both can be a very powerful tool and can help facilitate life changing results.”

She is available by appointment only via Skype, phone or in person.