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?




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.

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.