Reflections on healing while walking with Jessa

Healing is rarely abrupt more a slow unfolding, a shedding layer by layer in gratitude for the collection of sacred spaces of deep rest, gentle intentional movements and reflection. A collection of ordinary moments where we are fully present.

We pray that support comes to us, not to add things into our life, but to support us in letting go of the layered protections that are no longer necessary. The support of reminders of our connection, reminders of source, reminders of our blessed birthright to be fully human. The support of an old friend or the kind eyes of a stranger. Support from the presence of a sentient fury one, a tree, the sounds of the river, the call of one with wings, the sun, her warmth on our cheeks.

Root down, head to heart, heart to belly, belly to sacrum, sacrum to feet, feet to soil. Feeling free to move, to dance and explore the great mysteries of soul, of our divine uniqueness, the teachings in our pain. The strength to do the work needed due to trauma. 

May we be grateful for this very moment.

A practice:

Come to your breath. The inhalation through the nose, the soft belly rises, the spine is neutral, shoulders resting on the rib cage, feel the lower ribs in their excursion horizontally. The slow exhalation through our nose or mouth, the belly falls, the lower ribs coming back toward the spine.

When in doubt come back to the body, come back to the breath. Just breathe, walk, see with a holy present gaze, a newness, a unique vantage point. Feel gratitude, feel your wholeness, your connection. We are all beloved sons and daughters of the Creator. Fear not the other. The other is an illusion, yet it is a great teacher to listen to and learn from.

And when we are present, there are no ordinary moments…(thank you Dan Millman) 

We Feed On Ourselves

I recall in my medical residency,  while on a pediatric rotation, the pediatrician was encouraging me to invest in defense stocks. He stated, “I made a killing off of the Iraq war.” 

We feed on ourselves 

For 7 years I worked for the Benton County Health System, their 401(k) invests in Kraft Foods, a company  responsible for the creation of so much disease. 

Look at our food system, you walk into the grocery store and what do you see first? Sugar and flour, the foods of kings and queens that only the wealthy could afford in the 1700s at the advent of our industrial food system. “Let them eat cake” Mary Antoinnette said at the time of the French Revolution.  Now that refined food, that white flower, that sugar, oils and high fructose corn syrup,  that industrialized animal agriculture industry is killing us. A gradual steady slow death, a fast rate of degeneration, stealing our anatomy day by day. The system kill us & kills our shared home. 

A food system that creates disease so that a medical & pharmaceutical  system can profit off of this disease. Managing disease,  prolonging life, yes but  a clear quantity over quality reality for most.

We feed on ourselves 

We are asleep to our shared heart space. There is a deep chasm between our soul, our True Self/True Health and the false self. Can we look inward and practice deep listening? Can we feel one another? Or do we falsely continue to fear one another. Separation is an allusion. We are governed by fear and greed, primal survival behavior with a false narrative that perpetuates the corporate machine of death. 

We feed on ourselves 

We are asleep living, a slow death propped up by pharmaceutical Band-Aids, symptom Aids and digital distractions causing daytime apnea, further chasms in genuine connection, abandoned souls, our flesh and depressed reactive consumerism is the fuel for this predatory system.

A intention for repair, for healing, for justice, for forgiveness, for breath, for grounding, for dance and song.

May all beings be happy and free.

May we awaken to our shared heart space.

Awaken to our connections as perfectly imperfect holy beings, one human family. 

May we heal our shared  collective, individual & ancestral trauma. 

May we repair our relationships.

May we  repair & restore our shared home, this planet earth. 

May we stop  investing in stocks that capitalize on suffering, disease and war. 

May we return to our roots where we grow our food locally. 

May we gaze into the eyes of our brothers and sisters.

May we help one another.

May we  love one another.

I am committed to grow more awake and to see and feel more deeply. To not succumb to the numbing forces available under this culture that is out of balance.

I am committed to forgive, to listen, to eye gaze and smile. To feel & see others as they are, children of our Creator.

I am grateful.

This is my prayer today.


The fascination with Mars is an intriguing one. Perhaps it would best serve us to think of it as our future self, that red dead planet is what the earth is destined for if we don’t stop killing each other, killing ourselves and this miraculous shared home. If we continue to be controlled by greed and fear, scapegoating the other, avoiding the dark work of our souls, to the life and love of our true selves where otherness is an allusion and only love is real.

Let’s start with the food

If this country is to be saved, those on the left and right must find common ground to unite on. 

A president, one person, not Trump nor Biden will be the change. 

True health and a rebirth of the soul of humanity, first requires a death

I feel like we are watching our federal government die under the grips of long standing corporate and oligarchic corruption permitting ceaseless wars and predatory capitalism.

Can we see this?

We must heal our ancestral, personal and collective trauma.

We need to reclaim our birthright to a sacred container to do the work.

This change must start from within our own hearts, then locally.

Could we all come together on access to clean non-toxic healthy food and water?

The food system could collapse in the next decade. 

I suggest starting with food. 

Work to support a local sustainable food system 

Let us help each other heal our bodies with the support of and access to local non-toxic foods and clean water. 

This will create community and community can create more physical and mental health, sustainable evolution.

From mental health support we can come together and support ethical functional education and self sufficiency. 

Lets learn from nature again, from the wisdom of our native elders 

Lets start there. Gentle tips:

  • Start a meditation practice 
  • Walk daily as tolerated 
  • Drink more water 
  • Inquire about your local food system, farmers markets
  • Practice listening, seeing one another as the holy beings that we are, perfectly imperfect. 
  • Some tips on healing at, Super 6 Tab. 

Wake up, remember, reclaim & do not go back to sleep!

In his farewell address, President Dwight D. Eisenhower, a former five star general and Supreme Commander of the Allied Forces in Europe during World War II, warned, “In the councils of government, we must guard against the acquisition of unwarranted influence, whether sought or unsought, by the military-industrial complex. The potential for the disastrous rise of misplaced power exists and will persist.”

Same is true in the medical industrial complex. As we need to take back our government from those that use if for profit in the sacrifice of justice & peace, we need to take back our medical system and place health at the focus and priority and not big pharma profits. Access to medical care is a right. But what good is access if the offering is only drugs. What good is ‘healthcare’ without access to our best medicine, whole plant foods. Without access to holistic mental health support. Without access to secure housing. Without access we fall into the pharmaceutical trap. This is the current business model. It is insane that we knowingly allow & prioritize profit over health. It is criminal.

May we reclaim our right to life and liberty. May we reclaim our shared connection to community and Mother Earth. When we connect holistically we are much less likely to harm and destroy ourselves, one another & our shared home. May we see each other, know each other again. May we have the support to go deeper into our healing journeys.

Ground to Mother Earth. Appreciate her, gaze at her. Touch her. Hands on tree, bare feet on grass. May we reclaim our beautiful soft belly breath. May we observe the sensations in the body with an equanimous mind integrating mind, body & spirit. May we know our True Self & purpose. May we have the support in our healing journeys to work with our trauma, our wounds holistically. May we share our gifts with the world. May we feel it all, the dark & the light and so grow and strengthen our resilience. May we reclaim our wild & sacred connections.  May we return to love.

It is too late to not get political.

There is one politician for the people willing to fight against special interest.

Feel the Bern, link below to support him and give us the best chance of a government of the people, for the people

Not Me. Us

The Cause of Preventable Chronic Diseases


The chronic disease rate in children in 1960 was 4%

Today it is 46% percent

Make no mistake, we are sacrificing our children’s health and future for economic gains.

Profit trumps health in our current system.

Until we address food, chemical & environmental policy we will continue to create more disease than prevent. Until then we must continue to educate at local levels on the power of food as medicine and the dangers of chemicals.

Imagine a world without chemical farming. Where our best medicine, whole plant foods are served in all schools and there is access to this best medicine by all. If you believe in a right to health care then it follows that we should have access to our best preventative medicine. Imagine a world where politics and policy bows to and must pass this primary test:  Does this policy help or hurt our children and the planet.

Good for Marianne Williamson for bringing up the true causes of disease that no one else wants to talk about.

Learn more about the causes of cancer below:

Foods and disease, business of medicine:




chemicals will no longer be used on our food & soil
farmers will make more money growing organic food over grass seed and Christmas trees
animal agriculture will fade away
non-human animals will be happy and free
our soil will become alive again
our rivers and air will be clean
tools for true health will be taught
the homeless will be housed
the hungry will be fed
workers will have a living wage
basic health care and education will be a right and free

whole plant foods, nature’s best medicine, will be maximized
medications will be minimized

compassion & joy over fear, anger and greed
sharing over hoarding
present over past
union over separation

The powers that be wish to keep us disconnected, distracted, confused & fearful of one another, pointing fingers at those unknown from afar.

We are better
Our destiny is a greatness not yet known
Love in the end wins

Liberation is the goal
Every day
Every moment there is a choice to be present, to learn, to listen, to let go and transform

Then to share our gifts with the world
This is why we are here



Love others

Serve others

Feed others

— Neem Karoli Baba

Fully occupy the space of your body

Fully occupy the space of your body

Reclaim your birthright of being fully human with the practice of full embodiment

  • “To be (fully) human is to become visible
    while carrying what is hidden as a gift to others.”  ~ David Whyte
  • “let the soft animal of your body love what it loves’.  ~ Mary Oliver
  • The Buddha taught ‘When you sweep the floor, sweep the floor’ – be fully in, fully present in whatever activity your are doing

In this sympathetic (fight, flight or freeze) dominant culture, recruit back your parasympathetic nervous system to be awake, present and calm

Do this by:

Observing posture and breath

  • Straight spine, minimize slouching, allow your shoulders to rest on top of your rib cage
  • Soft belly breath, inhaling through the nose

Learn, practice yoga –

Learn, practice meditation –

Chant, sing, drum, play!

Connect with Mother Earth ~ barefoot on the grass, embrace a tree, observe, appreciate and listen to her and all earthlings

Move your body – Walk, run, skip, swim, dance!

Cold water can give you a jump start. Perhaps finish your showers with cold water.

Eat whole plant foods and when you choose a treat, enjoy it with your whole body!

One step, step by step, feel into your wholeness

To all the peaceful warriors out there

  • Don’t give up!
  • Keep showing up with the power of presence
  • Keep mirroring embodiment

To all those with dominant feelings of fear

  • Gift yourself a few moments of full embodiment practice daily observing your posture and breadth
  • Place your hands on your heart, slow the breadth, breathe into your heart space, let your belly be soft and rise with your inhalation through your nose, feel one thing you are grateful for for 3 minutes a day
  • Return to Love ~ Read Mariane Williamson, Brune Brown, Pema Chodron

To all those with overwhelming depression, you are paying attention! You are awake in an unjust world! We see you! We need you!

  • Fully occupy your body with the practices above or others that serve your true health
  • Depression is an opportunity for transformation
  • Seek out a somatic or depth therapist
  • We deserve community

Before we can rise we need to descend into the darkness, drop down into soul work, create ritual.

May we all show up daily, be present, feel our bodies, connect, reclaim our birthright of being fully human. Return to love, serving one another, all earthlings & our shared home, planet Earth.

What to Remember When Waking

In that first hardly noticed moment in which you wake,
coming back to this life from the other
more secret, moveable and frighteningly honest world
where everything began,
there is a small opening into the new day
which closes the moment you begin your plans.

What you can plan is too small for you to live.
What you can live wholeheartedly will make plans enough
for the vitality hidden in your sleep.

To be human is to become visible
while carrying what is hidden as a gift to others.
To remember the other world in this world
is to live in your true inheritance.

You are not a troubled guest on this earth,
you are not an accident amidst other accidents
you were invited from another and greater night
than the one from which you have just emerged.

Now, looking through the slanting light of the morning window
toward the mountain presence of everything that can be
what urgency calls you to your one love?
What shape waits in the seed of you
to grow and spread its branches
against a future sky?

Is it waiting in the fertile sea?
In the trees beyond the house?
In the life you can imagine for yourself?
In the open and lovely white page on the writing desk?

David Whyte

Wild Geese

You do not have to be good.

You do not have to walk on your knees

For a hundred miles through the desert, repenting.

You only have to let the soft animal of your body

love what it loves.

Tell me about despair, yours, and I will tell you mine.

Meanwhile the world goes on.

Meanwhile the sun and the clear pebbles of the rain

are moving across the landscapes,

over the prairies and the deep trees,

the mountain and the rivers.

Meanwhile the wild geese, high in the clean blue air,

are heading home again.

Whoever you are, no matter how lonely,

the world offers itself to your imagination,

calls to you like the wild geese, harsh and exciting—

over and over announcing your place

in the family of things.

~ Mary Oliver

Are we awake yet? The planet and our politics are in serious trouble.


Are we all awake yet? Are we awake yet for the planet, for democracy, for kindness, respect and love? It is not too late but it very nearly is. If not for you, for your children, grandchildren, for this planet and all sentient beings. Awaken, vote progressive, know who is funding each candidate. Know how they will vote for the individual over corporations, for the masses over the elite, for the planet over profit. Vote in November. Demand the opposition to the current tyranny tell you who is funding them. Hold them to the fire to make the right choices. Are there politicians free from corruption? Likely they are few, find them. Support them. Turn off the mass media that is all funded by corporations that will benefit from the status quo.

Do your own soul work, the necessary healing of the heart so that we can feel whole and connected again and not be ruled by fear. We are all on different paths but what has helped me in this work:

Soul work:

Return to Mother Nature! Spend time with her again, listen and practice being present with her.
Reclaim your birthright, be fully human, fully embodied
Practice being present in life, feeling with the heart over overthinking with the mind.
Practice yoga
Chanting, Singing
Gift yourself the time to be creative again, play music again, paint again…
Restrict television and screen time

Check out depth psychologist Bill Plotkin and the Animas Valley Institute, consider a Quest with them, it was transformational for me.


What helped me most was to get away for a 10 day introduction Vipassana retreat. They are free and all over the world.
Develop a daily practice, even just a few minutes a day to start.

Contemplative Prayer:

Thomas Keating, Centering Prayer at
Richard Rohr at

Men’s Work & Right of Passage:

Poetry of
Rumi, Hafiz, Rilke, Mary Oliver and David Whyte

Recommended books on diet and the planet:

Being whole is the goal. Read what Bill Plotkin’s words on wholing vs healing:

A New Paradigm for Human Development


Lunar Knowledge [Collage]. Doug Van Houten

We must be whole, we must find a community of support, we can not do this on our own. We must return to love. We must awaken. Awakened souls will not allow fascism, racism, sexism, animal cruelty and environmental degradation. Will rise above xenophobia, homophobia, white nationalism, the hypocrisy and false teachings of the religious right. It can be a dark, mysterious and frightening journey but we must go deep to heal, we must connect to our hearts, our souls, to community. We must feel with our hearts again.

“The wound is the place where the Light enters you.” — Rumi

“Love one another” – Jesus

And for the Christian mob out there, Jesus meant all humans, not just Americans, not just white Americans, not just people like you that share your beliefs. Remember his teachings, his commandment to love and follow his way not merely worship him and live a life contrary to his teachings. That is called the great hypocrisy which is our cultural toxic norm today, where we can hide in the club of Christianity, go through the motions, and never be transformed. We can hide behind the flag. And it is this precise culture of hypocrisy, of materialism, rapid distraction, superficial, back of the brain living combined with poverty and scarcity politics, wounding and trauma without the space, the infrastructure for healing and transformation that provides the growth medium for fascism. Here is the litmus test for those who attend a church. If you leave there being more afraid of other humans, afraid of those of other faiths, foreigners, you should run away and never go back. They are not teaching the gospel. They are teaching fear, to keep you in the mob, to line their pockets or fill their insecurities.

Do not allow our government to take away a woman’s right to her body. Do not allow our government to start another war in Iran. Do not allow them to strip our rights, our social security, our medicare. Do not let them open up more lands for drilling, fracking, and hunting of endangered species.  Do not allow them to continue to gut public education. Do not allow them to continue to cut taxes for the elite and continue social welfare programs for wealthy corporations. Do not allow them to murder our children, our brothers and sisters, poor children throughout this world that are between them and corporate profits. Who could argue that our military is now mainly a global corporate police force, fighting to secure oil and other economic interests for corporations who have bought our politicians. This is nothing new, ask Bernie Sanders.

This is the light and the dark, the love and the justified and appropriate anger. The learned fear and hatred. Do not be afraid of the dark, awaken to it, love will always win but we must love actively, feel it with your body, we must show up, we must non-violently fight for our shared ideals of fairness, equality. Some of us have forgotten how to love, it is not our fault, effects of trauma that are not properly supported by the community, tended to by the individual, are suppressed, stuffed away deep inside, we lose our ability to feel our hearts as we once did as a child.  We learn how to hate, how to fear those that are different, and it is stoked by many white men and some white women in positions of power with our president at the beasts head to further divide us.

May we return to love
(Read Marianne Williamson’s book of that title!)

We can not define health without the variables of community, fair government with equal access to health care and global ecology. May our choices for our individual health be in alignment with our community, our ecology. The science is overwhelming that if we choose to eat whole foods, mostly plants we will be our healthiest individually, collectively in community and environmentally.  Read more on the science of a plant based diet and climate change below:

“A vegan diet is probably the single biggest way to reduce your impact on planet Earth, not just greenhouse gases, but global acidification, eutrophication, land use and water use,” said study lead author Joseph Poore from the University of Oxford. “It is far bigger than cutting down on your flights or buying an electric car.”

The urgency is now for great change. Our total whole health (human, animal, planet) demands it. May we choose politicians who work for the people, for education, safety, and fairness. That work and prioritize our health in mind and body, inseparable from our shared home, this planet earth.

I PRAY for the necessary healing and transformation of hearts to return to our birthright of fully embodied, loving human beings, living in symbiotic harmony with all of creation and in balance with our mother, planet Earth. May we also WORK for this every day with every person, every moment. May we present, listen and be kind to all those that cross our paths.

Red Meat Is Delicious!!!

This photo is from an old college friend with text above replying to a text from me on the role of animal agriculture and climate change. We all know the talk of food can get quite emotionally charged and yes if it is spiced right and you are accustomed to eating the flesh of animals, it does for some taste delicious but we must not forget it is also addictive and the rate of consumption is out of balance with our internal physiologic and external global health. It’s not your fault, that is how most of us were raised exposed daily from an early age on high fat foods. We must know that all foods without fiber are addictive. We must know that in excess it is literally killing us and is responsible for the leading cause of death in the US.

It is not your fault. For human survival there is a physiologic reward for eating foods with a high fat content. We are rewarded with dopamine, a neurotransmitter in our brain that makes us feel good.  Refined sugar does that too. Any high calorie, low fiber per volume food rewards us. Without that immediate reward there would be no primal drive for an infant to expend the energy to consume mother’s milk. So physiologically we get this reward. Works wonders for us in infancy but now in this post industrial era where the once food of kings and queens is now available to all (See old pictures and paintings of kings and queens) it is killing us. Instead of weaning from high fat mother’s milk after infancy as nature and all other species on the planet do, we change to cow’s milk (liquid meat) and high fat animal flesh is introduced. Once a luxury, or on average 2 servings a month in the paleolithic era (contrary to popular belief), we now get a dose 3 times a day. And we are obese – 2/3rds of Americans are overweight and 1/3 are obese. 1/3 of all 10 year old American children have early not yet symptomatic damage to their blood vessels. Instead of healthy, lean and strong peaceful warrior people thriving on starches with only the occasional foods of kings and queens we are weak. We die prematurely, we are ridden with debilitating pain, as our joints, discs, bones and brains are starved of oxygen due to lack of blood flow. We die from heart disease, dementia, cancer, diabetes, autoimmune diseases all due to an excess of foods without fiber.  It’s the food!

All foods without fiber are addictive, it is not your fault. If you stop an addictive food you go through withdrawals as you would from withdrawing from heroin and so you go out and get a big gulp or a burger and feel normal again and you come to me and say ‘Doc, I just need my meat, I need that protein’. So we gently and kindly teach about the body, addiction, this reward mechanism that served us very well in infancy but sets us up for a chronically addictive disease ridden & painful life.  My prayer for myself is that on the day I pass on from this life that I can stand tall and I have a fully lucid brain. Understanding physiology in addition to my genetics my choices every day will either enable this or inhibit. Will I eat for blood flow today? Will you?

May we eat like our peaceful warrior ancestors, pre-animal agriculture (note the translation for the word war in Sanskrit is ‘the desire for more cattle’) and thrive on whole starch foods – potato, corn, brown rice, quinoa with legumes, vegetables, seeds and fruits. May we run or walk like our ancestors did. We averaged 10 miles a day back then. May we reclaim our innocence, our birthright of full embodiment, fully connected to mother earth where our choices align with the health of our temple, the body and our shared home, this planet (the #2 cause of global warming is animal agriculture). From egocentric addictive states to ecocentric liberating choice. Where what we eat also helps the planet, helps others to also have food to eat. It is a win win win: for planet, personal health and all sentient beings.  May are choices minimize unnecessary suffering. May we enjoy optimal health via eating for optimal blood vessel health. As we continue to argue about high protein vs high fat vs low fat we must understand that the only diet proven to repair our 60,000 miles of blood vessels in our bodies is a naturally low fat starch based whole food plant based diet.

It is a myth that we need to give up our joy of eating to be healthy.

I look forward to my overnight oats soaked in homemade hemp seed milk sweetened with dates and vanilla extract with berries, ground flaxseed, cinnamon, ginger, cacao nibs for breakfast. I absolutely love my breakfast! I look forward to our curry potato, brown rice or quinoa vegetables stews for lunch and dinner or burrito bowls with pumpkin seeds, whole grains, beans and hot sauce. I do not feel deprived. I feel light and energized in my body. I am eating for optimal blood flow and loving every bite. With every meal I know I am repairing damaged blood vessels and healing my body.

Eat whole nutrient dense fiber foods!

Shift your plant to animal ratio, your whole to processed ratio.

Perfection is impossible, to be whole is the goal!

Whole foods with fiber: Vegetables, fruits, beans, whole grains, seeds.

Avoid or keep to 2 servings or less a week “meats and treats” which are foods WITHOUT fiber.

Foods without fiber = meat, eggs, dairy, cheese, oils, white flour, sugar

Eat oatmeal with 1-2 tablespoons fresh ground flaxseed with berries and plant milk

Try “overnight oats” for breakfast:

  • Soak 1/2 cup of steel cut oats after rinsing before bed, soak in plant milk overnight in the fridge.
  • Add 1-2 tablespoons of fresh ground organic flaxseeds, berries, cinnamon

We encourage a large salad with beans, whole grains for one meal a day.

Hemp milk recipe:

  • Blend ¼ cup raw shelled hemp seeds with 2 cups water for 40 seconds
  • Add a few pitted dates and vanilla extract to taste
  • Read to serve, no need to filter.

The rule of the artery is supreme

— AT Still, MD/DO, the founder of osteopathic medicine

A word on ‘everything in moderation’

We have a saying that if we could all follow that way we would all be healthy. Foods without fiber are very addictive and for many of us moderation doesn’t work. For me it is much easier to avoid it all as you can imagine someone with a heroin addiction would know not to ever use again. My treats are foods made with white flour & oil ie today we are ordering a vegan pizza. I try my best to avoid sugar as it is my greatest addiction. For me it is very easy to avoid anything from an animal due to my ethical veganism.

So get curious or stay curious about your choices. Notice what is the most difficult to do in moderation ie meats and treats 2 servings or less a week. Maybe the sugar and white flour need to go completely or the cheese or meat. Then stay in choice, what is the next most practical step in the flow of your life to shift next. Perhaps it is time for meditation, time for nature, movement, creativity! Anything you used to love doing that you no longer do?  Stay on the path. It is a marathon not a sprint. When you make a choice you know is not ultimately serving the big picture goals just stay curious, go back to body sensations, observe the breath, reconnect, recalibrate at the next meal with whole fiber repair foods. Get curious and reconnect with the breath, heart as you reach for that treat or iPhone 🙂

Take 3 minutes now and slow the breath, down to a 5 count in, 5 count out, place your hands on your heart and feel something you are grateful for, feel feelings of caring, compassion, appreciation  to the best of your ability, feel your body! This is a quick way to get the heart and mind reconnected. Ultimately we need to listen to the heart and kindly & respectfully reassign the mind, as the amazing tool it is, out of the master overthinking role.

Watch Forks Over Knives

Look for the new film coming out this fall, The Game Changers

Watch Crazymind on Gaia 🙂


Eat to Live by Joel Fuhrman, MD

Prevent and Reverse Heart Disease by Caldwell B. Esselstyn, MD

The Pleasure Trap by Alan Goldhammer, DC and Dougle Lisle, PhD

Finding Ultra by Rich Roll.

Watch this 17 minute talk from the Godfather of a starch based plant based diet John McDougall, MD