This Is A Custom Widget

This Sliding Bar can be switched on or off in theme options, and can take any widget you throw at it or even fill it with your custom HTML Code. Its perfect for grabbing the attention of your viewers. Choose between 1, 2, 3 or 4 columns, set the background color, widget divider color, activate transparency, a top border or fully disable it on desktop and mobile.

This Is A Custom Widget

This Sliding Bar can be switched on or off in theme options, and can take any widget you throw at it or even fill it with your custom HTML Code. Its perfect for grabbing the attention of your viewers. Choose between 1, 2, 3 or 4 columns, set the background color, widget divider color, activate transparency, a top border or fully disable it on desktop and mobile.

This Is A Custom Widget

This Sliding Bar can be switched on or off in theme options, and can take any widget you throw at it or even fill it with your custom HTML Code. Its perfect for grabbing the attention of your viewers. Choose between 1, 2, 3 or 4 columns, set the background color, widget divider color, activate transparency, a top border or fully disable it on desktop and mobile.

This Is A Custom Widget

This Sliding Bar can be switched on or off in theme options, and can take any widget you throw at it or even fill it with your custom HTML Code. Its perfect for grabbing the attention of your viewers. Choose between 1, 2, 3 or 4 columns, set the background color, widget divider color, activate transparency, a top border or fully disable it on desktop and mobile.

Get My 7 Tips to Eliminate Your Chronic Pain

About nancycrites

As a holistic health coach, spiritual intuitive, master healer and guide, I mentor people to rebalance their lives, using natural methods to manage and eliminate their chronic pain. Chronic pain occurs on the level of body, mind, heart, emotion and spiritual levels.

Rest Reflection and Revelation

By |March 13th, 2018|

Realizing that you’ve reached the breaking point can be frightening;

it can also lead to feelings of denial, or anger, helplessness or even self-pity.

Admitting that the pain, fatigue or illness has brought you to your knees is a sign of strength. Allowing yourself to feel and to show your vulnerability is good, very good. Listening to what you need and asking for help when it’s bigger than you is even better.

When exhaustion took me over, I had to succumb to the illness. Accepting that I was sick and needed to slow way, way down wasn’t easy, but over the past 3 weeks I have had to.

And I’m glad I did. It was certainly inconvenient and I resisted, but my body led the way.

Of course there is a reason for everything, even shingles! I will explain why this is good for you to know.

I am here in a physical body and I know that when something as powerful as this virus has my full attention, it’s time to take a look at what is really going on.

Cause it’s not about the virus it’s about WHY the virus and WHY now?

So I gave in, I allowed it to run the show, re-adjusted my calendar, got into my cozy flannels and began to spend time in my bed, with the peace, and the quiet. I surrounded myself with flowers and candles and incense and did some investigating with my Tarot deck and pendulum, and had time for meditation, qigong, reading, journalling, and pulled out my favourite Buddhist teachings.

This practice of stillness clarified that that change was in order. I was out of alignment and no chiropractor could help, luckily I have other ways. ;))

When we seek the Truth, we need to accept what we find.

Have you ever found yourself swept up in things and directions that you believe in and that you feel you are called to be doing?

BUT your intuition, your heart and even the universe are letting you know that you’re off course. The map you’re following is not yours, it is the wrong map, you are in strange territory, and you are lost.

Things look familiar but they don’t resonate with you. Where the hell are ya?

Let me tell you, you are lost baby.

But you are determined, the guidebook said this was the way, and so you begin to look for another path, or a fork in the road. You are confused, scared, alone and helpless. This must be the way, you go a little further. You are exhausted, and drained and discouraged from the journey. Looking ahead down the road you lose all hope. Ugghhh! Next thing you know you crash and maybe even burn.

So you have no choice but to take a break, to regroup. That’s when you realize that the person handing out the maps gave the same map to everyone.

You need your very own map to get you where you want to go.

This is what healing is about. You may have had well meaning advice, from friends and family, the almighty internet, and had a band-aid put here and there, but nothing has worked.

It really is a blessing when you realize that signs on the road are actually getting you further and farther off track. You are wasting precious time and this is causing you more and more pain. Getting lost has allowed things to fester and become even more painful… even when you’ve been trying your damnedest to make them work anyway.

When you accept change is needed, please ask for professional experienced guidance, and support. Creating a new map for healing with the right support is the one that will get you where you want to go. It takes you down the road to healing, pain elimination, and a new beginning.

So it’s time for course correct.

You need time; you need to get very quiet and to listen, to reflect on what is and is not working.

There may be grief and a few tears, but as the dust settles you begin to gently course correct. You ask someone who knows the way, someone who knows how to get there.

Bev’s Story

A few years ago Bev came to see me. She added me to her collection of health care providers. She was seeing about 5 other people and was not getting results. She had wasted a lot of time.

Each person gave her a different direction to follow and different guidelines and rules. She was worse now than when she began her journey and had recently been diagnosed with Irritable bowel syndrome, osteoporosis and psoriasis, and she was experiencing pain. Bev was upset and afraid, and really confused. After wasting so much time and receiving so many different opinions she really was lost.

This called for an Auricular Therapy session. This practice is highly specialized and is an energetic technique that can identify and treat the underlying causes of physical, mental and emotional imbalances.


The auricular therapy session gave me the information needed to move Bev into a healing protocol that was unique and appropriate to her. It was a map designed with the right supplements, and homeopathic and energetic treatments at the dosage and time.

Bev and I continued our work together and she regained her health and her confidence and got back to enjoying her life. With time her gut healed and the psoriasis cleared up, her bones began to re-calcify, as did the other symptoms she was experiencing.

Bev needed her own roadmap and she needed to go the right speed and distance at the right time with the correct turns and curves to get where she wanted to go.

When we live out of alignment we can feel fear, anxiety, pain and suffering, and deep fatigue, and become ill.

These are all symptoms of imbalance. So the secret is in WHY?

What is causing the imbalance?

What is really going on and what changes can you make to heal, and improve the quality of your life?


With the proper guidance it becomes clearer and easer and you are able to listen and make adjustments you will find that your body feels better; the aches and pains diminish and you feel relief. A benefit of this is that you will find that you are more positive, happy and fulfilled.

The past few weeks I had the gift time to reflect. I realized it was time for a course correct.

I had a revelation…a few actually.

If I really want to keep my immune system strong and regain my energy and vitality I need to make changes.


Sitting in meditation I realized where the resistance has been and what I need to change, and I am in the process of doing that.

I, like you, deserve and need to live in a way that serves me, that nourishes me and gives me balance and joy.


To that end, changes have been made and more are unfolding. There will be changes made in my professional practice as well.

Stay tuned…

If you can sit in stillness and listen to your heart I hope you find that the search for your healing map will lead you to the right health care professional and true healing.


If you want a professional assessment and treatment program, I use Auricular Medicine, intuition, and years of professional experience as my primary diagnostic tools and I use principles applied to Holistic Nutrition, Homeopathy, and Auricular Acupuncture as my primary therapeutic applications.

I would be happy to meet with you to discuss creating your new roadmap to healing, and answer any questions you may have about Auricular Therapy. Call me at 250-896-1470 and we will make a date!

Be a Diet Detective and Reduce your Pain

By |February 24th, 2018|

One surefire way to get a handle on your inflammation and chronic pain is through diet. As you get clear on your food triggers, it is easy to control your symptoms, and be motivated to make the changes that support a healthy, pain-free lifestyle.

Be a Diet Detective

Here are some powerful, effective tools to help you really understand just what you are putting into your body.

Remember, one man’s food is another man’s poison!

Your dashboard warning light is on!

Symptomatology is a powerful and effective diagnostic tool used to determine the causes of imbalances in our bodies. Symptoms are like the warning lights on your dashboard. Food sensitivities, allergies, digestive distress, constipation, headaches, body pain and joint issues, depression, sleep disturbances, there are literally hundreds of symptoms, are simply your body’s way of letting you know there is an imbalance, a state of dis-ease occurring.

If your “service engine” light in your car is on, you don’t ignore it, you realize there is an issue which needs to be addressed and you tend to it, otherwise, your car will not function properly. Your body’s symptoms offer the same message.

Are you addressing your symptoms?

You need to find the source of the problem and change it.  

The bloating, headaches, body aches, nutrient deficiencies, learning disorders, (and hundreds more!) are our body’s way of letting us know we need to make changes. Our diet is often the culprit. Gluten and dairy can be responsible for many symptoms and imbalances

The Food Diary

A great way to get some clarity and perspective on what you eat, and how it is affecting you, is to keep a food diary.  For seven days write down EVERYTHING you put into your mouth. Include the time of day, your mood and symptoms before and after eating, and any other significant details.  

The Detective Work

Read and and include all the ingredients listed on the packaging from the foods you eat and drink in your diary. Snacks, crackers, and things we assume, or are deemed as healthy may contain something that triggers you. For example if you make soup, read what is in the soy sauce or other bottled or packaged ingredients you add to the soup.

Why be concerned with so many details?

  • To get a reality check with what you are putting into your body.
  • To learn to read food labels.
  • To develop the awareness that even small amounts of an additive or ingredient can cause symptoms.
  • To start evaluating what is in the food you are eating.
  • To see how much fresh food you are consuming versus processed.
  • To discover if the foods is causing some disharmony in your body.
  • To discover that a food is a fantastic fit for you and you feel fantastic when you consume it!

Knowledge leads to empowerment and better choices.

Become a Label Reader!

Ingredients are listed in descending order.  Remember that additives are linked to a variety of health problems such as headaches, fatigue, diarrhea, nausea and allergies.

Watch for the words: wheat, barley, rye, malt, enriched, hydrogenated, low in fat, sugar-free, xylitol, stevia, msg, trans fat.

After the seven to fourteen days it is time to examine the situation.

  • Do you eat 10-14 servings of fruits and vegetables a day?
  • Do you repeat many of the same foods every day?
  • Does gluten upset you?
  • Are you a junk food junky? A sugar addict? A salt-aholic? 
  • Are you craving caffeine?
  • Does dairy upset you?
  • Do you crave carbs?
  • Do you drink enough water?
  • Are you including organic foods in your diet?
  • Are whole grains on your list?
  • Are you drinking enough water?


Did you notice any connection between how you feel and what you eat?  


Fire is dangerous for your health that’s why Inflammation is such a Hot Topic

By |February 12th, 2018|

Are you on fire?

You’ve tried every form of pain relief that’s out there. You’ve tried yoga, meditation, greens drinks, walking in nature and more but the truth is you just can’t seem to shake off the pain.

Perhaps you’re feeling discouraged and that no matter what, you will suffer with this chronic pain. Nothing works.

What has your pain cost you? Over the past year or more have you missed out on opportunities, and events that you would have enjoyed and even benefitted from?

You’ve been missing out on the smorgasbord of your life, and all the riches and beauty it has to offer has to offer.


Inflammation took me over. When I was on fire, I enjoyed about 10 percent of my life. I missed out on trips, celebrations, opportunities and spending quality time with my family and friends.


When I was struggling with chronic pain, I felt like I had been hit in the back with the full force with a basketball. My back ached, my hands ached, my hips ached, I had crippling migraines, allergies and need I say depression. This was due to fibromyalgia, chronic fatigue, and my life was a mess. I had a hip brace; a custom thumb splint so I could hold a pen, and every morning in the shower I would do an evaluation, “Is today an aspirin, 222, Tylenol, Advil or NSAID day?” That is just how severe my headaches and body pain was.


My body was a raging inferno of inflammation! I sought the help of a chiropractor, masseuse, acupuncturist, massage therapist, and more. I did not get the results I needed because I was not addressing the root cause.


For true healing to occur, you must treat the root cause.


Inflammation is responsible for degenerative diseases, and autoimmune conditions which are the biggest cause of death today.


I had no understanding of systemic inflammation. I ate a clean, all natural diet, I exercised regularly, I meditated, but the pain was chronic, it was real.


It was when I put the fire, got the free radical damage under control, and even repaired the damage done that I had no more pain, no more headaches, no need for allergy shots or thumb splints or even my braces.


It was when I discovered the power of anti-oxidants working on a cellular level that

my life turned around.


No more chiro or painkillers! I was thrilled! But I was also very mystified…just what had happened?


I had addressed the root cause of inflammation. The fire that was raging throughout my body was brought under control.


Supplements that nourish, repair and renew the cell bring the free radical damage and the related inflammation to its knees. Free radical damage feeds the fire, the inflammation, so when you get a strong arsenal of anti-oxidants into the body, the cell, then the fire begins to die and eventually with the right pieces in place it is extinguished.


WebMD defines Inflammation as:

A process by which the body’s white blood cells and substances they produce protect us from infection with foreign organisms, such as bacteria and viruses. … In these diseases, called autoimmune diseases, the body’s normally protective immune system causes damage to its own tissues.

Auto immune conditions lead to degenerative disease and other chronic conditions such as heart disease, cancer, stroke, and auto immune diseases such as fibromyalgia, multiple sclerosis, diabetes, psoriasis, arthritis, crohn’s, osteo arthritis, celiac, acnes, rosacea and more, are the plague of our times. These are the leading cause of death today.


Many things trigger inflammation. Stress, anxiety, diet, lifestyle, emotions, and so so much more.


The bottom line is that inflammation can be caused or controlled or even disappear by the choices we make.


Connie’s story

Connie came to me experiencing extreme discomfort throughout the right side of her body. She had pain that ranged from a 6 to a 15 out of 10. She had a frozen shoulder, hip and back pain and she had severe pain in her foot and ankle, which was supported with an orthopedic shoe, and she walked with a cane. Her gait was uneven which led to pain and discomfort in her leg. She was beside herself with pain, fear and overwhelm as she had tried many specialists and surgeries to no avail.


After a thorough intake and assessment I began Connie’s treatment plan very gently with a pharmaceutical supplement regimen high in anti-oxidants and the perfect balance of vitamins and minerals to reduce inflammation and strengthen her immune system. She came back two weeks later smiling and feeling so much better. We then proceeded with a full program to address other concerns and before long Connie was good to go. After our work together, Connie continued with the supplements that had turned things around for her and continued to help her maintain a pain free healthy life. She and her husband began travelling and enjoying life to the fullest.


Healing can be simple.


Sometimes we need help to get things under control. It can be easy a compassionate and clear step-by-step program that will get you the pain relief you have been seeking.

Nancy Crites: Nourish | Heal | Create

In the next few weeks I will share tips and tools related to the anti-inflammatory healing program that you can employ to feel better, to ditch your pain and get on with enjoying life.

Ready to go deeper, to really change your life?

I offer you an opportunity to balance, to heal and to create a life you love. A life riddled with pain and fear.  Call me at 250-896-1470 and let’s have a discussion to see if it is a fit for us to work together.




Heaing Love, cause it’s February and it’s Time

By |February 7th, 2018|

Healing Love

Cause you are ready to dance a little and smile a lot.

And because no one needs to suffer, you’re ready and it’s time!

There’s nothing so powerful as a woman who feels healthy, vibrant and fit.

And nothing makes a woman feel more vulnerable, lost, weak, lacking in courage and confidence than being ruled and overwhelmed by pain and fatigue.

The mission of Soul Nourishment, is to explore the whys and hows of helping more women feel balance, ease, freedom and joy.

When I think back to some of the miserable days I spent in pain and overwhelm, living with full-on fibromyalgia and migraine headaches, I go back to my healing story.


Now I do live a life feeling happy and healthy, and fit.


I am so grateful for all of the transformative healing work I have done, for others and myself. The healing journey is actually a joy and gets better by the day.

It has been a blessing to work with Nancy. My pain is gone and I am living a full and rewarding life. —Mary


So this is the month of love and I dedicate February to the love of healing.


To celebrate this I am opening up my very first virtual healing program, Healing Love.

Healing Love will bring you

  • relief from pain
  • balance your life and feel
  • clarity and joy
  • purpose and meaning

Healing Love involves compassion, listening an intuitive, openhearted approach to healing, Using tried and true tools and techniques for healing your pain and chronic conditions transformation occurs.

The program begins with an in depth assessment.

Some of the healing modalities include:

  • Meditation
  • Journaling
  • Spring Forest Qigong
  • Auricular medicine assessment
  • EFT
  • Nutrition
  • Simple professional Supplementation
  • Talking and Listening
  • And Dancing

You can join this healing experience from the comfort of your favourite chair at home, wearing your very coziest slippers.


Let’s reveal what makes you tick, what drives that pain, and we will work together to reverse it, to heal it.


This will leave you feeling so joyful that you want to dance a little and smile a lot.


Yes, you will feel free and joyful in your body, your heart and in your soul.


That is the power of Healing Love.


So…if the slippers and comfy corner appeal to you, and you are being called to smile and dance, to feeling SOOOO much better, then this is for you.


Call me at 250-896-1470 and I will add you to the list. Then I will contact you, share the details and the first beautiful steps will be revealed.

Program start times are the 15th of each month.


The 20/80 Rules for Yule

By |December 5th, 2017|

12 Tips for Creating the Most Wonderful Time of the Year.

Healing made easy over the holidays.


Read the whole article and glean wisdom and grace as you

enjoy every bit of the holiday season.

#1 Smile
#2 Make the call, Healing made easy over the holidays
#3 Do these 3 things every day and be healthy and alkaline all season long
#4 Soul Nourishing Anti-inflammatory Hot Cacao,
       for today and every frosty day
#5 I’ve made a list and checked it twice, so why does it suck to have a fresh pot of homemade soup on my stove?  Procrastination and Overwhelm

NOW is the time to break the code, bust open the myths that the holidays leave you broke and broken.

I am writing this because it’s time to add some spirit and healing to the season.

It’s time to create new rituals and traditions that bring you joy, happiness and love for the holidays.

I know that it is the season of lights because already the cards, the party invites and the shopping lists have begun.

I know it is the season because already I have had to make some difficult choices, I have had to roll the dice.


I have had to prioritize.

Cause you can’t do it all!

There really is only so much time and you can only spread yourself so thin and all of the other clichés you have heard and maybe not practiced may leave you burned out, when you could be feeling fulfilled, depleted when you could feel rejuvenated, and maybe kind of green around the gills when you could be dancing in the streets.


So that my friend is why I am here sharing this story with you today cause my purpose is to create joy and happiness and even healing over the holidays and make it easy to attain that, and so much more, not just over the holidays, but each and everyday.



I am sharing this with you because I know that you too will  have to make difficult choices. When? Every time you receive an invitation, choose a gift or write a card. And in the next few weeks there will plenty of choices to make.  You will be conflicted let me help. You can create and enjoy a season of joy and healing, it’s easy and these tips will teach you how.

My holiday season has started. I was away for a few days and I spent some overdue quality time with some of my family. It was fun, we laughed and we cried (well maybe not this time, no, there were no tears…)

I had to make choices, one of them was really difficult and I was feeling conflicted, there was a tempting option to spend time doing something wonderful that I would have loved; but I had to go with my intuition, my heart.  It’s moments like these when you have to do the right thing.

Do you have an awesome family member?

I chose family, that was my priority; my brother gifted me a plane ticket—that is love my friend, that is why I was there, and I am touched and grateful to him for this gesture. I chose family all weekend long and I know it was the only way to go—thanks Phillip!

I hope you have an awesome relative too!

Can I add that this was a big deal for me, usually I would have taken the easy route, maybe copped out a bit, flipped and flopped with my decision, had some regrets, but nope, no more. My siblings and I are creating some traditions and they deserve to be honoured. I don’t do regrets anymore.

Here’s what this is all about.

You too can create new rituals and traditions.

You can change and grow and love the new version of you. I can tell you that it feels great. I have created these tips to help you tune in, to listen and to honour your Truth.

These are simple tips, a sacred guidebook, and each one really only requires a bit of focus, not even 20 percent of everything else you’ve got going on this month, in fact it takes way less then 20 percent and you will reap at least 120 percent! Guaranteed!

I know this is the best and worst month of the year. You and I we could use some help navigating the parties, the shopping, the visiting, the food, oh yes the food, and the alcohol and your time and energy. There are so many choices.

Not to mention the expectations, let downs, the memories and all the rest of it. It is supposed to be joyful, whatever your spiritual beliefs, it is supposed to be joyful.


Anyone who knows me well is keenly aware that I am not a big fan of travelling; I am indeed a happy homebody. I love my space. I live in my version of paradise, I have created a haven for myself, and I love simplicity. It’s so easy to be grounded and connected and to live in the joy of the moment when I am at home.

But absence makes the heart grow fonder and I am happily back home and regaining equilibrium. I am going away again though, for more than a few days and I REALLY NEED TO BE PREPARED.


This is why I began my very own personal guide for navigating the season of joy and light. I wanted to share just a few secrets with you—I like the numbers 6 or 7, they are good numbers, but I couldn’t help it, we all need help, it is a very important time of the year, and so the list is up to 12.

It’s seriously time to create some new traditions and rituals that create joy and happiness through this next few weeks.


Since this is all about balance, joy and peace throughout the season I would love to share my version of 12 Days of Joy and Peace with you.

I will send out a very short and simple tip each day for the next 12 days and that way you can intentionally incorporate each one each day. Then you will have made it through nearly half the month and ideally you will still be smiling and your heart will be full of love and joy.

You too can create new rituals and traditions.

You can change and grow and love the new version of you.

I can tell you that it feels great. I have created these 12 tips to help you tune in, to listen and to honour your Truth.

Secret # 1


Sometimes your joy is the source of your smile,
but sometimes your smile can be the source of your joy.
― Thich Nhat Hanh

It only takes a Smile.
It is the most wonderful time of the year after all.
Love is really all you need. The simple act of smiling opens hearts, yours and others.

Smile at strangers in the line up at the grocery store or the post office, your neighbours, the mailman, the people you see every day at the coffee shop, people you pass on the street.


Smile, the more you do it the happier you will be, and others too.

When you smile you connect to your heart and the unlimited healing energy and love of the universe, and love is the most healing energy in the world.  So by just sharing a smile you are helping others to heal and you are healing yourself too.  What a joyful practice!

This is the key tip of the season and the others all compliment it very well.

Stay tuned for part 2 tomorrow.  There are 12 Sacred Tips coming your way.

You too can create new rituals and traditions. You can change and grow and love the new version of you.

Secret #2

Make the Call, Healing Made Easy Over the Holidays

When we feel love and kindness toward others, it not only makes others feel loved and cared for, but it helps us also to develop inner happiness and peace.
Dalai Lama

A phone call, 1+1 makes 2 on the line.

Do you have a dear friend?
I do have a very dear friend, I have known her for nearly ever.  We live in different cities but yet we are very close even after so long and so much has happened.
We have a tradition and it’s a phone call. Late at night one of us picks up the phone and we connnect immediately.  We have laugh till we cry, or cry till we laugh, we listen, we share, and we accept and love and appreciate each other. We cover a lot of ground in 5 mins or often 4 hours.  We pour a cup of tea, or a glass of wine and settle in for this special time, honouring this special relationship we both love and appreciate.

The sound of our voices, the rhythm of our conversation and the deep understanding we have for each other has developed into a sweet sweet ritual.  We have developed this by taking, or I will say giving, the time to make the call.

Make the call, create the time and talk to someone you care about, or who you think about from time to time. A phone call will rekindle or deepen the connection.  You never know whose life you are brightening up with a friendly hello.

Ditch the ‘Season’s Greetings’ text message.  A text message lacks heart.  It is a handy way to communicate but it doesn’t create a soul connection.

Make that call.

Hearing the voice of someone you love is a beautiful way of connecting. Listen to their voice and feel the warmth. It also shows you value your relationship, you’re gifting your time, enjoy it. Refer to section on smiling.

A phone call, 1 +1 makes 2 on the line.

Secret #3

Do these 3 things every day and be healthy and alkaline all season long

Your health during the holidays and all year round depends
on the acidity of your body.
Simply put, a healthy body is slightly alkaline, an unhealthy body is acidic.


The holidays do a number on our immune systems and being around lots of people, getting tired and run down, and eating holiday goodies create an acidic pH environment in your body.

Disease thrives in acidity.

When your body’s defenses are weakened a host of diseases can pop up and turn your holidays into a hellish few weeks.

Making some very smart choices can keep you alkalized, healthy and happy all holiday long—a healthy 2018 lies ahead!

I have a crazy sensitive system and one wrong bite can turn my world upside down. I have learned how I can be forearmed and much more resilient.  The 1st thing I do each and every day is drink a glass of Yin Yang Water.  This is a qigong secret. Boiled water mixed with room temperature water is healing and balancing.

2nd, I follow up with lemon in warm water, and a high quality probiotic* to give my digestive system, liver and blood a mini cleanse, build a healthy flora (a great immune booster) and kick the alkalinity levels up.

The 3rd thing I do is take a bioavailable pharmaceutical grade supplement* loaded with anti-oxidants to kick acidity to the curb and build and protect my immune system.

I have to sneak in a 4th secret–meditation lowers stress and increases alkalinity. ;))

You know people who are sick a lot and seem to catch every bug that passes through, they may even miss out on all the holiday fun.

Alkalizing their systems would really give them a boost.

The next few weeks take can take a toll on your health. Let’s get you ready and feeling great all the way through, so you can singAuld Lang Syne with the best of them.

*If you would like to gift your body with my nutritional supplement recommendations, contact me and I will help you get my favorites, the very best.

Soul Nourishing Anti-inflammatory Hot Cacao,
for today and every frosty day
Day 4

It is fresh and foggy outside today and it is the morning of our annual holiday market which I have been waiting for. Today I will to buy many of my gifts.
I love to support local makers and it’s also the perfect day to settle in with a soul nourishing cup of hot cacao.

It is refreshing to walk to the market as it is in my neighbourhood.  My tradition is that when I return home I spread out my purchases, and prepare my favourite winter warm up, a steamy mug of hot cacao.

This is the recipe for a beautiful December day.  Sip, write holiday cards and wrap the gifts to be mailed. Isn’t it delightful to receive love in the mail?

December is a frosty month and this anti-inflammatory drink is the perfect antidote to any outdoor activity. Skating, sledding, walking or skiing or simply walking to the market.
I hope you enjoy this recipe for 1 cup of steamy and healing cacao. Raw cacao is loaded with anti-oxidants and the spices are very anti-inflammatory, the perfect choice for a treat!
I am a guess-timator and everyone’s tastes are different, so please adjust and add as you wish.


  • 3/4 cup milk ~ almond, cow, coconut, soy, its your choice
  • ¼ cup cold water
  • 1½ large tablespoons raw cacao, or cocoa
  • Dribble of honey, or to taste
  • Dash of sea salt and pepper
  • ¾ teaspoon mixture of ginger or turmeric or cinnamon, or all of  them.  They are very anti-inflammatory, healing, warming and very delicious.


Add raw cacao powder and dried spices to mug.  Whisk in some cold water or milk until smooth, get all the lumps out.  This may take a few minutes.
Pour this mixture, along with the rest of the milk, into a pot and warmover medium heat. Stir or whisk until frothy.
Garnish with a cinnamon stick if you have one.

I have to dash, time to head to the market, it opens at 10!


I’ve made a list and checked it twice, so why does it suck to have a fresh pot of homemade soup on my stove?  Procrastination and Overwhelm

Day 5

wanna know why this fresh pot of home made soup sucks big time?

I’ll tell you why.

I get up early and am super productive, in fact if it’s not done by 10:30 it probably ain’t gonna happen.

At least not on that day—it’ll have to wait until 5 am the following day, cause by 11 I am heading to the water for a walk.

Today I do have a few things on my ‘to do’ list. I enjoy them all. Really, that ‘s why they are on the list. Writing this is one of them.

My table is delightfully full of gifts from the holiday market, all ready to be wrapped and mailed.  I was going to do that yesterday right?

Well I am in the vortex, deep in the vortex of overwhelm and procrastination.  This morning my place smells amazing, a gorgeous pot of homemade turkey soup was simmering by 5:30, all of the vegetables in the fridge have been cleaned and chopped and added.  I have done a workout, and a few other things that, although they are important were not on the holiday list.

Why is the holiday list so important? How can it happen with love and joy?

The clock is ticking, the pages are flying off the calendar.  If things don’t get done well they don’t get done and that, is not serious.

But what are your goals for the season?  Can you check the list again and cross off the things that aren’t joyful and put a date beside each item that is?

Then get grounded, breathe, meditate if you have time, and really slow it down. Get perspective and move into the energy of love, of giving and of joy.

The good news is that I am in front of my computer and it is 6:30, and I will have plenty of time to prepare my holiday packages.  I did catch myself in a pattern though and it is a scary one.  I chose to make a pot of soup at 5 am rather than get busy with my holiday stuff. I was procrastinating. If your sinks and floors are glistening and your sheets are ironed (?!?!?),  you may well be in the vortex of procrastination.

So make a list, and check it.  Can you feel the clarity and optimism, and maybe even glee?  There it is!

Things will get done and I will enjoy them I really will. I hope you will too.

Here’s the thing.

When it isn’t written down. It tends to swirl around in your head creating a feeling of overwhelm and chaos.  This makes it tough to get to things and before you know it, BINGO time’s up, the lights are packaged up till next year,  the bells have rung and it’s January.

So the simple tip for today is make a list, check it twice and then make it happen.

All You Need is Love, and I have a Gift of Love for you!

Day 6

Let the beauty of what you love be what you do.

These words are a cornerstone of the season.


Love is there. all you need to do is connect.
Take some time to be quiet, to be still, to commune with the universe,
with God, with the Divine.

Feeling the love in my heart and replenishing it in stillness,
in communion, is my religion.

When you begin to live your life from a place of compassion and peace everything changes.

I had a beautiful conversation with a dear friend recently.  I was sharing a concern about a difficult situation in my life. This situation was very foreign to me and I was unsure as to how to proceed.  She asked me if I had any bit of brute in me and after reflecting I realized that I didn’t.

This was quite a revelation as I realized how my practice has transformed me on a deep deep level. I am so much closer to living my Truth and living in integrity to this Truth.

You yourself as much as anybody in the entire universe deserve your love and affection.


I would like to help you. When your heart is full of love you realize that love is unlimited. the more you give the more you have.

I would like to offer you a gift this season. A gift from my heart to yours. A gift to help you step into love, to open your heart.
All you have to do is like my Facebook Page. It’s all about the love.

Click here to connect with me on Facebook and tomorrow I will tell you about your gift.

You will love it!

Love is the most powerful healing energy in the universe and you were born a healer. As you connect with your love, with your heart you will find you smile more, you are more generous in spirit and your presence is a gift.

By connecting to the universal healing energy you can be transformed, you can live in love.
Get your gift now

Feed Your Head

Day 7

Every day is a special day.  During the season of celebrations it’s especially important to take time each day to and take some time for you.

In my case I find a lay down with a book is just what I need late in the afternoon.  A little pause as I escape into the world created by an author.

Books are the best! I have a strong attraction to books, and after giving away about 50 boxes of them when I moved to Victoria, I now am a big fan of the library and buy a book for a treat from time to time.  But it as to be really special.

Here are some of my current faves.  I love a good novel and since I am an avid reader, I tend to plow through authors like crazy.  I am always looking for a good author.

Share your favourite author with me, I would really love that!

Scroll waaaay down, there you’ll find the comments section.
Thank you!

The Season of Abundant Blessings

Day 8

You are so blessed to live in such a benevolent and generous universe.

T’is the season of giving and of receiving.  Receiving is often difficult.  When someone offers you a compliment do you say ‘thank you’? Or do you deflect it, and make yourself less, ‘Oh this thing, it was on sale and it really doesn’t fit me properly’

When you defect the compliment you have rejected the giver’s offering, You have denied them the pleasure of making their offering.

“An attitude of gratitude creates blessings.”

At this time in history, in these tumultuous times it is important in this season and every season to know that the universe truly is conspiring on your behalf, so open your heart and let it in, let it shine.

Gratitude is a very high vibration emotion. Gratitude will raise your vibration, your community’s and that of our planet.

Be generous and choose to smile and spread loving kindness everywhere you go.  Simply say thank you, and add your smile to the sea of blessings.

Gratitude is a doorway into your heart.
Today’s post has been repurposed from from my spiritual alphabet series of posts, March /13.

Gratitude is a doorway into your heart.

It allows you to experience more love in your life and takes you out of a reasoning intellect with judgments of good and bad and right and wrong and puts you into your heart.

As valuable is our intellect is, it is when we enter the realm of the heart that the Universe can work with us more directly. When you express gratitude and appreciation for anything from the heart, it silences the worry part of our mind.

 Today’s Focused Awareness

Any time I feel concerned or upset or anything that doesn’t feel healing, I pause and take a moment to give gratitude for the good things I do have.

As I give gratitude, it feels as if energy as light is coming through and inspirations and wonderful revelations become known to me.

My gratitude opens my creativity, my intuition and my feelings. Both parts of my mind combine and I feel a union between my creativity and my reason. I sense a place higher than both these aspects. I feel the universe and all its knowledge and wisdom coming through me and with a grateful heart I see the larger picture of my life.”

May you count your blessings each and every day.

Sending you infinite blessings…

Truly Home for the Holidays

Day 9

Sheesh, this is the first year that i won’t be hosting my kids for the holiday.  That feels weird and it was kindof throwing me off my game but I know all I need to do.
Through mindfulness you go home at every moment, wherever you find yourself. Breathe, and you find yourself alive. Breathe, and you are already home, in the here and the now. That is the basic practice; and many of us have succeeded in that practice. When you have become a home for you.
~Plum Village

To be truly home all you need to do is breathe.

While doing the seasonal preparations, visiting with friends, lighting the candles, walking your dog, taking a shower,
connect to your breath, be mindful and you will feel the universal love and support that is there for you.

Present moment awareness.

Mindfulness has offered me support and guidance through my darkest hours, and provided me with the awareness that I create my own reality moment by moment.  I can choose this moment to be challenging or joyful.  I choose to create moments of pure joy. Teaching others mindfulness also is a source of great joy.

Gift idea alert!
Many beautiful books have been written by Thich Nhat Hanh, they are a wonderful addition to any library. A perfect gift!.

Spiritual Homework
Focus on your breath for fifteen minutes a day.  You may do this as a meditation practice, or while on a walk, or simply going about your business of the day.

 Want more connection to spirit and purpose?

 Spend some time with me!  

Contact me.  I work with people from all over, and I would love to work with you.

Holiday Traditions and a recipe for the holidays

Day 10

Traditional Oatmeal Cookies with a Twist.

One of my favourite childhood memories is based on the smell of oatmeal cookies baking at my grandmother’s house, her lovely blue cookie tin, the deliciousness of the cookies, my gramma’s house and of course my gramma.

Family traditions can trigger memories and emotions that may be pleasant or unsettling. Either way you have an opportunity to create new traditions that bring meaning and joy to your life.

Christmas cookies are one of my favourite traditions. I have always done the holiday baking with my kids or my sister, we have special aprons and ways of doing it that make it ours. And we have the cookie tin. It is a cherished memory that I re-created for my family and myself.

I have taken the gluten free cookie recipe from my dear friend Dianne Young and adapted it to capture the taste and texture of my grandmother’s cookies and added an element of protein to help balance the sugar.

I usually don’t use sugar in my baking however sugar seems to be called for at Christmastime—in small doses of course!  I recommend using all gluten free organic ingredients.

Oatmeal Chocolate Chip Cookies

Preheat oven to 350 degrees

2 cups almond flour
1 teaspoon baking soda
1 ½ teaspoons Celtic Sea salt
1 cup brown sugar
1 cup cane sugar
2 cups rolled oats
2 cups dark chocolate chips
1 ½ cups unsweetened shredded coconut
1 cup butter
1 egg
1 ½ teaspoons vanilla
Dribble of milk

Melt and cool butter.
Beat sugar into butter, add egg and milk and beat until creamy.
Mix dry ingredients together and beat into butter mixture.
Roll 1 teaspoon of batter into ball and place on cookie sheet.
Bake for 10- 15 minutes until lightly browned.

These cookies are the best, and can be enjoyed all year long!  I will share another recipe with you in the new year which uses a bit of honey as a sweetener and is a yummy nutritious breakfast treat.

 Love to you and Happy Baking!

Everyone deserves a great gift.
Save now till Dec 25th.
Learn about my holiday special savings, click here.
Want more connection to spirit and purpose?

Spend some time with me!  

Contact me.  I work with people from all over, and I would love to work with you.

Giving and Receiving It’s your Turn!

Day # 11

In the season of gifting, please share a gift with me. In the comment section pleae add a tradition or recipe or any other contribution to help make the season brighter. Many thanks!


Gratitude and Thankfulness in the spirit of the season.

Day #12!

We are in the darkest time of the year. On December 21, Our Spring Forest QiGong community will celebrate Winter Solstice with our annual Celebration of Light. This is a time to reflect on the gifts and blessings of the past year and set some loving intentions for the coming year. I love winter and the past few days I have felt the energy of winter embrace me.

On the coast our winter is perfect combination of sunny skies and rainy days, and with that come ferns and green grass and lush fields of beauty. And we are heading to the darkest day of the year we know the beautiful light of renewal will follow.

In winter we have shifted from the vibrant active yang energy of summer, to the inner contemplative yin energy of winter. It is a time to get still, to cozy up with a book and candlelight, and to celebrate the calm, quiet energy that is emerging allaround us.

There is change occurring within you as well.Take time to sit in stillness and focus on your breath as you observe the shifts within yourself.

It is important to maintain balance through the seasonal changes

When you focus on the positive emotion for a specific element you can literally transform the energy in that associated system. Kidneys are the organ associated with winter. The emotion for winter is gratitude and thankfulness. The negative emotion is fear.

By focussing on Gratitude you will raise your vibration and support your bodys health and vitality. Feel gratitude and thankfulness in every breath every thought, and in your soul.
Feel gratitude flowing in every cell of your body, direct this energy to where you feel you need it to support your healing.

Let this beautiful energy take you through the holiday season and into the new year.

Wishing you joy, peace, health and abundance now and always.
xo N

Aligning With Your Heart

By |October 31st, 2017|

Have you ever found you’ve been running as fast as you can only to discover that you’re going in the wrong direction? That can be a bummer, but it can also be enlightening.


This past couple of months I have been running really, really fast and I really believed it was going to be an exhilarating, liberating experience. Well, it was a successful experience or should I say experiment? It served to remind me of who I was a few years back, of the busy life I used to live that led to life threatening illness, chronic pain and anxiety. And I am really not interested in going there ever again.


I have made major changes and choices the past few years. I have moved mountains in my life to get where I am; and I am protecting and honouring this beautiful life that I have very mindfully created.

My purpose has been to live and make choices that support health, connection, mindfulness, ease and flow. This conscious model for living has served me well. I have created rituals, been mindful, energized, positive and fulfilled for the past few years. I have been living in joy. When a new opportunity presented itself late this past summer, it seemed like a good idea, so I added another element to my consciously created life.


SO before I knew it, I had begun running, yikes…why would I want to run this fast? Sheesh! When you are running you can’t hear the birds, see the beautiful sunrise and notice the subtle changes in nature. And most importantly, you cannot feel the stillness and calm or hear the whispers of your heart. I was missing the precious and simple beauty of the life I had consciously and lovingly created.

I stopped and caught my breath, stilled my mind and listened.

I had been MIA at the pool, my favourite seaside paths, my reading, my creativity and so much more. My knee, hip and lower back ached, I felt anxious, I wasn’t sleeping well, and generally I felt pretty crappy.

 It was time for an alignment, to return to living in loving awareness.

I readjusted things I let go of that commitment, I have slowed things down and am I am able to take a nice deep breath again. I am now smiling and happy and feeling joy each and every day.

Are you ready for an alignment?

Do you feel like you’re running as fast as you can, or are walking in the wrong direction? Where do you really want to be? Are you ready to arrive?

Life can sweep us up and we can get caught in the vortex of a life that takes us out of alignment with who we are and what we need.
We are out of touch in many areas and are disconnected from passion, compassion and purpose.


Life is really about love. We do need to take care of things and keep our life in order, but the healing of body, mind and heart occur when we live in living awareness of who we are and that’s when you remember, or discover your joy, why you are here in this lifetime. That is where the healing occurs. In that place of compassion, love and acceptance.


So if you are running and want to slow down or get off the treadmill. Do you want to stop multi-tasking, running from one commitment to another? There are ways and things you can do to make a shift and allow in some light, some sanity, some peace, some healing.



Take a deep breath, try to slow down, get quiet. Can you sit in stillness and take inventory of your life? Who you are is not about the stuff you have collected, the diversions, the commitments you have made to things that aren’t bringing you happiness, contentment or joy.


You don’t need to be loyal to the model you have created for your life. You can make improvements; begin with small things, looking at your time, adjusting your commitments. Bring in things that bring you joy, create space. Make yourself your number one responsibility.


When we live out of alignment we can feel fear, anxiety, pain and suffering.

Discomfort in your body, mind or heart is just a symptom of imbalance. The pain is tapping you on the shoulder letting you know that it is time to pay attention to your life, your emotions and thoughts.


Get in touch with the discomfort and tune into your emotions and feelings. Look with compassion, observe without judgment.


What is really going on and what changes can you make to heal, and improve the quality of your life?


As you listen and make adjustments you will find that your body feel better the aches and pain diminish and may completely heal. You mind will slow down and you will find that you are more positive, happy and fulfilled.

If you can sit in stillness and listen to your heart you will find that your life begins to heal and you will experience feelings of self-compassion, happiness, contentment.


I was working with Laura, a woman in her 50’s who was really suffering.

She was running extremely fast and had been for some years. She was a caring person and was a people pleaser, unable to say no.

Laura was experiencing anxiety, extreme pain in her neck and shoulder. She was worried, and fearful. Her doctor was worried about her cardiovascular health. Laura was not happy in her life. Due largely to her over commitment to meaningless obligations her marriage was unfulfilling, she had no close friends, no connections, she was lonely. Laura was ruled by her huge list of unfulfilling commitments and work related activities. She was a compassionate woman and was dedicated to helping others but didn’t know where to stop. She had put everyone and everything else in her life first. Laura was living a life that felt empty of meaning. She lived in fear of getting gravely ill but was unable to slow down, to say no. She couldn’t see any other way of living or being.


We began with her day-timer and began to prioritize her obligations. Over time Laura was able to put herself first, to tune in to her own needs, to listen to her body and to make the connection between her body and her level of busyness.


Laura is now living a life that brings her joy and pleasure. She enjoys volunteering in areas that are near to her heart and she share her love and compassion for others n a way that brings her fulfillment and she has time for herself and the gifts of time.



Where is your pain? How are you living? Do you want more? 

Are you seeking a better way? Do you want to heal your body, mind and heart?

There are benefits to living a life well loved. A life you consciously create.

Are you ready to slow it down? Do you want to deepen your mindfulness practice and your relationship to your heart? Do you want to heal and expand your life in a meaningful way?

 If you are serious, I would love to offer you a complimentary 30 minute session to help you ground and connect to the purpose and joy of life.

Connect with me here,










When the Dark Night of the Soul drops by

By |October 3rd, 2017|

It is precisely because we resist the darkness in ourselves that we miss the depths of the loveliness, beauty, brilliance, creativity, and joy that lie at our core.   ~Thomas Moore  

You know those days, or nights when certain sadness, a sense of malaise, an uncomfortable emotion is hanging around?

This fall I’m feeling a little bit of that, (just a little though)!

It is elusive but I catch its scent as it drifts by my heart, and through my mind and body. Sometimes it is just sitting there. Waiting…waiting for me to notice and give it some attention. Inviting me into the emotion of grief or emptiness, or loneliness.


When I am distracted and override the feeling, it moves in a different direction. Just to catch my attention. To remind me that it’s hanging around. An ache in a joint, a mild scratching in my throat… Netflix binging is in order but not in a good way.

I feel unmotivated to go for my nourishing walk by the sea. I don’t really have the energy to get to the pool and my poor ukulele; she sure does need some love and attention. So does my sketchbook. And let’s not mention my embroidery kit.

This is spiritual depression, or the Dark Night of the Soul and it affects my body, my heart and my mind, as well as my spirit.

The darkness is just a fleeting visitor now, but I remember the darkness would envelope me like a blanket and take me into a place of self-pity, loneliness and self-sabotage. I remember at times it even felt comfortable, like an old shoe that fits just right.

Eckhart Tolle describes it this way,

 It is a term used to describe what one could call a collapse of a perceived meaning in life…and eruption into your life of a deep sense of meaninglessness. The inner state in some cases is very close to what is conventionally called depression. Nothing makes sense anymore; there is no purpose to anything.  


When the darkness comes over to visit,
I greet it acknowledge is there, and I show it the door with a lot of love and compassion…it sure does remind of old times. And I really am grateful that it dropped by.

It is a messenger. I have the awareness to know it’s there, and why ~ and the understanding and ability to deal with it.

Years ago it used to lead me to a very dark place, where life seemed pointless, meaningless, joyless. Life loses its purpose. It also leads to self-sabotage

I used to feel helpless and hopeless.

This is very common and typically the feeling of depression or the blues are treated with anti-depressants. The emotions are suppressed. Suppressing emotions is like holding a beach ball under water; it just keeps popping back up to the surface. It may be surface as a headache, a backache, anger, sore joints, or that feeling of being helpless and hopeless.


But suppressing the dark night will not heal it.

It will not disappear from your life.

The dark night will be just sitting there biding its time.


But… in the darkness transformation is possible.


The door begins to open, just a crack at first, but there is hope and with work it will continue to open up. It’s in this newly discovered light that you have the opportunity to let go of old and stagnant fears, beliefs and ideas that have kept you stuck in the dark.


You are awakened from your sleep, you come out from under the blankets and open up to the possibility of discovering who you really are.

Now I see the situation as a gift, it is nudge, reminding me that I need to nourish my soul. It’s time for some deep soul nourishment.


Spiritual depression seems to happen to those on a path of self-realization,

or those looking for more meaning in their lives.

It is there to help you expand your awareness, to grow. To release old patterns and beliefs that have kept you on the treadmill of life, when your life is meant be like a bubbling stream in the springtime; fresh, nourishing and quenching that deep thirst.

You can release the need to protect and hold yourself back and you can embrace life and all the joy and meaning it has to offer.

You perceive life through the lens of your belief systems and cultural conditioning, through your ancestral or cultural conditioning.

But you can see life authentically, through fresh eyes.

When you go through a dark night of the soul, you receive an opportunity to let go of what is no longer useful. It’s an opportunity for healing

Why does this happen to us?

It is to give us the push to get us back on the right path. To step into a new way of being and living in the world.

There is peace, happiness and ease all waiting there for you. Your heart is ready.

So how can you move out of the darkness and into the light?

Here are Three Tips to Move From the Dark Into the Light

1.  Meditation and Mindfulness are very helpful tools. As you sit feeling what is there and send it love.

The Dark Night is a gift. It is the result of being disconnected, of being distracted, living life in a way that is out of alignment with your purpose. The Darkness reminds us. It is a perfect reminder to move into present moment awareness. To focus inside, and sit with whatever is there. It is an opportunity for growth and for deepening your connection to yourself, to your heart and soul. Sit with the Darkness, welcome it, feel it. Relax into the discomfort, fear and anguish, let it sit with                   you. Pretty soon you will notice it has taken its leave.


2.   Move your body, the very thing you feel the least like doing is what will do you the most good. Go for     that walk, breathe in the fresh air and see the beauty all around you. Get to the pool, the tennis court, the ski hill; whatever catches your fancy, just do it!


3.   Write it out. Getting your feelings down on paper is a powerful way of moving it out of your head, your body, and heart to the page makes it tangible and diminishes it.

I was working with a woman, let’s call her June. June came to me feeling down. She was a lost soul. Unmotivated and depressed June had forgotten all about joy, happiness and connection. I had June make a few changes in her life, like the suggestions above and after a few visits she thanked me, in her words,

“Thank you for helping me remember who I am. I had forgotten about my dreams and now I remember how it feels to be happy, to be excited about life.”

June is just one of many, many people who have expressed that exact feeling.


So when the darkness wakes you up, when he comes a knockin’; welcome him in, he is reminding you of who you are, in your body, your heart and your soul.


After he has been there just long enough thank him for dropping by and send him on his way. You don’t need him anymore.

I am  here to help.  

Drop me a line if you’d like to chat and we can see if it would be a fit for us to work together, moving you into the sunshine.  My email address is

Sweet dreams and lots of love,




Great News! It’s All In Your Head!

By |September 11th, 2017|

healing chronic pain with nancy crites

I’ve got some good news and some bad news: Have you ever noticed that when times get tough the pain goes crazy?

I remember the worst pain I ever felt was my migraines. They blindsided me, they nauseated me, and they brought me to my knees — and my bed.

I began to notice that daily headaches quickly became migraines when I was worried, stressed, or anxious. That was pain manifesting from my thoughts . . . from my head! I knew I would begin to experience pain and nausea when I got stressed, and yes indeed — I sure did.

I also found that when my mother was very ill I was hobbling around due to the pain and stiffness in my knees. That was a response to fear, grief, and stress. My thoughts created emotions, which led to chronic pain.

Your thoughts and emotions can and do have a huge impact on your chronic pain

This is no way to live, being at the mercy of a thought process that is spinning out of control from fear, anxiety, and dread. That’s the bad news.

healing chronic pain with nancy critesBut here’s the good news: You can get a handle on this — and doesn’t that sound like an excellent idea?

I’ve mentioned before that I have come to believe that chronic pain is “all in your head” — and what I mean is that it emanates from our thoughts and emotions. I believe that 80 percent (remember that rule?) of the EXPERIENCE of chronic pain is an emotional response to a thought, a belief, or an experience.

This is not to say that chronic pain is not real and that the experience of chronic pain is imagined. Saying that chronic pain is emotional does not mean that it is not real, valid, or intense. Nothing could be further from the truth.

I’m referring to the way the brain processes information, and the combination of the physical sensation of pain and the emotional response to the pain. This is what creates the pain experience. The discomfort that you know is real. You feel it, live it, and cope with it.

Let’s look at ways to deal with this to make the pain more manageable — and of course my goal is to eliminate it by addressing the root cause of the pain.

A gift for you: a meditation that soothes the mind and calms the pain

breathwork meditation by nancy critesMy favourite and very effective way of getting control over my thoughts and fears is with meditation. It brings you home to the present moment and stills and soothes the mind and calms the pain.

Here is a 3-minute breathwork meditation for you to practice and enjoy. I love teaching meditation as it is such a powerful approach to healing and balancing the body, heart and soul. So get comfortable and access the breathwork meditation below:


Meditation is a great first step in your healing. Chronic pain does not need to rule your life. There is help available! Whether the pain is mental, emotional, physical, or spiritual, help is available you can move beyond pain and live a life of ease, freedom, and joy.

Bev’s story

When I started working with Bev, she was completely overwhelmed with pain and could not manage to find the source of the problem. Looking at her life and her lifestyle, it was clear that she was under enormous stress. Bev began a meditation practice that included breathwork, qigong, and a walking meditation practice. She discovered that she was much happier and she could grab the pain before it got away from her. With a few other simple changes, it wasn’t long before long Bev was enjoying life, and only occasionally reached for a painkiller.

Over time she became pain free, she had moved beyond pain and into a full, happy life that brought her much joy. Her first step was meditation.

Ready to move beyond chronic pain?

Chronic pain refers to the pain that continues long after a trauma or injury. The nerves continue to send signals to the brain that results in more pain, ongoing pain, and eventually it becomes a feedback loop, meaning that the original message of injury continues to communicate to the brain. This is the chronic pain. Chronic pain may be experienced as depression, anxiety, PTSD, phobias, fatigue, a sore joint or tissue; it is mental, emotional, physical or even spiritual.

Are you ready to move beyond pain? To live your life feeling free to move and enjoy each and every day? Chronic pain doesn’t need to rule your life — you can take control. Great news: I can help!

Nancy is a highly skilled teacher, mentor, and guide who helped me in my personal quest for living a pain free and happy life, in better health.

She is compassionate and caring and has a wealth of information to offer on qigong, meditation, nutrition, spirituality, and every aspect of wellness.

I really appreciated her focus on mindfulness, as we often overlook that key component of our physical pain, mental and emotional health. Thank you Nancy! —Maureen

Great news! It's all in your head! By Nancy Crites

The Benefits of Tibetan Singing Bowls in Meditation and Healing

By |August 5th, 2017|

Good Vibrations!

Nancy Crites plays a Tibetan Singing Bowl during a sound healing QiGong session

It is with pleasure that I introduce sound healing to my QiGong practice. Each session, in person and by distance, will include the beautiful healing energy and vibration of Tibetan Singing Bowls.

Sound is an important element in QiGong practice. Sound carries a vibration, and this vibration addresses body, mind, heart, and soul. The vibration from Tibetan bowls addresses disease, or dis-ease, chronic pain, inflammation — whatever needs balancing and healing. The sound vibration also builds immunity and sets a mood of happiness and joy.

Tibetan bowl healing is a perfect compliment to QiGong practice. It enhances all of the benefits of QiGong.  

There are so many benefits of Tibetan Singing Bowls! They reduce:

  • Stress
  • Anxiety
  • Blood pressure
  • Anger
  • Fear

And Tibetan Singing Bowls enhance:

  • Chakra balancing
  • Healing of body, heart, mind and spirit
  • Circulation
  • Mental and emotional clarity
  • Stillness
  • Peace
  • Well-being
  • Stillness
  • Happiness
  • Joy!

Book a personalized healing session with me (local or distance), or register for 2017 Fall QiGong Sessions and the 4-Part QiGong Workshop Series in Victoria, BC, to feel the benefits of Tibetan Singing Bowls!

The 80/20 Rule and How it Keeps me Pain Free

By |July 31st, 2017|

The 80/20 rule and how it keeps me pain free — Nancy Crites

The Pareto Principle (or 80/20 rule) comes from Vilfredo Pareto’s observation that only a “vital few” of the pea pods in his garden produced the majority of peas.

Making natural choices to eliminate chronic pain and other symptoms of inflammation can be easy once you know how. Yes, you need to make smarter choices to support your healing, but there is wiggle room, and you can still enjoy a cocktail or favourite treat once in a while. Once you’ve achieved balance, you can use the 80/20 rule to maintain your health while enjoying the good things in life.

First: Become a Diet Detective

When I began my healing journey, I was surprised at how quickly my pain improved with just a few changes. The changes appeared to be minor, but for me they were actually major. The first thing I did was begin writing down everything I ate, and when. I noted my pain, mood, sleep, digestion, energy levels, and any other symptoms that may or may not be related.

I became a diet detective, analyzing the facts and coming up with some theories about what may have been causing my chronic pain, brain fog, and other seemingly unrelated and random symptoms. Then I tested my theories, and this led me to understand and clarify just what my triggers were.

Once I knew what my triggers were, I was able to go to make changes in my food, lifestyle, and habits. As I removed foods from my diet, I was very diligent about it, with no room for sloppiness — and the changes began to happen! I felt better and better. As I implemented the changes, I followed the clues, tweaking as I went, and gradually honed an effective strategy for healing.

I did the same with my lifestyle choices and routines: work-outs, sleep, meditation, qigong, journalling, and other mind-body habits. I added in a few pharmaceutical grade supplements — just some basics — and they stepped the healing up to another level.

Surprise! Unexpected good results

I was very happy to see that some unexpected results occurred as I began to heal and find relief from chronic pain. I was amazed at how much energy I had, and I felt positive and clear-minded and motivated to get things going in my life!

To start healing your chronic condition, you need a clear understanding with some solid facts about what is happening in your body. Why do you have acne or eczema? Why are you awake half the night? Why do you feel great one day and have a ton of pain the next? Why are you depressed and then not? Why are you exhausted when you’ve slept well? Even the niggly little aches and pains are a message to you.

Your symptoms are messages. They are your body’s way of communicating to you that there is an imbalance in your body, mind, heart, or spirit. Symptoms are a way of catching your attention. Pay attention, make the changes, and you will be rewarded with better health.

How the 80/20 rule applies

Once you become a detective and hone your own healing program, you’ll probably find that 20 percent of what you were doing had been creating 80 percent of your symptoms. AND happily . . .

Following your healing lifestyle choices and dietary guidelines 80 percent of the time will reap huge rewards for you!

I followed my anti-inflammatory diet and body-mind-spirit (holistic) program carefully so that I could really see that it that made a difference. So at first, 100 percent of the time I ate only anti-inflammatory foods and followed my special supplement protocol, I meditated or did qigong every day, and I journalled, walked in nature, and took some “me time” to read or knit, and slept 8 hours every night.

I felt great, but I had to admit that I felt restricted when it was time to go out with friends, drop into the neighbourhood pub, or if I just wanted to kick back and not work so hard at healing.

My anti-inflammatory program had allowed me to reach homeostasis, to balance my system. I had achieved my goal, and was maintaining it. Now it was time to relax the rules a bit! This is where the 80/20 principle comes in.

Now I felt balanced and ready to relax the rules a bit

Creating balance starts with changing your diet and life habits and seeing how you feel. Then, once you have achieved balance, you can ease up a bit on the rules — but you have to do it like a detective!

If you do it with care, you’ll be able to enjoy social events and have a date night that includes some fun indulgences as you maintain a pain free and happy life.

Here’s what you do: gradually re-introduce some things into your diet and lifestyle to find out what was actually causing the inflammation. A warning, though: after all of the diligence and dedication to remove inflammatory foods and lifestyle patterns, you might realize that it is pretty tough to maintain that level of experimental balance. This is where you might need support.

The sweet spot

Let’s say that 20 percent of what you are eating results in 80 percent of your symptoms.

And, if you stay on track 80 percent of the time, you will feel great.

But staying on track 20 percent of the time — nope! That won’t work.

There is a sweet spot where once you are crystal clear on what you need to eat and how you need to live to feel balanced and to heal, you can get away with a little wiggle room 20 percent of the time.

This is true only when you are feeling symptom free, the inflammation is gone, and you know what is triggering your pain and other symptoms. Only then can you begin to experiment.

For example, I know that potatoes leave me feeling achy and my knees stiffen up and throb. I also feel like I have the flu. So I rarely eat them. However I have made a conscious choice to enjoy every bite of the mashed potatoes and gravy at Thanksgiving and Christmas, or if I am having dinner at a friend’s house and potatoes are served. I know I will feel rough a couple of days later, but I know it will pass. When I indulge occasionally it can be worth a day of discomfort.

There are some foods I will never eat because it is not worth the chronic pain or exhaustion that they cause. I have found that of the foods I have eliminated, eating 20 percent of them sometimes can work for me. I have done this for years, and I’ve helped others gain a clear understanding of their aggravating factors and eliminate them.

The 80/20 rule and how it keeps me pain free, by Nancy Crites

Lynnes’s story

Lynne came to me with eczema, asthma and sinusitis. These conditions made it hard for Lynne to sleep, to think, to enjoy life. She was in misery. The first thing I recommended was that she begin to journal about everything she put into her mouth and to pay attention to ALL of her symptoms, no matter how minor they seemed.

After 2 weeks we had a look at her journal and found a few commonalities regarding her health and symptoms. There appeared to be a few triggers. At this point I gave Lynne her personalized autoimmune/anti-inflammatory diet plan and suggested other important lifestyle changes for her. Lynne was very dedicated, and before long she was feeling relief. Her eczema had settled down, and her other allergic reactions were much improved as well. She was happy and feeling great!

Although Lynne was feeling so much better, she found it very challenging to stick with her plan when spending time with friends in social settings that included food, as most people do. She was also finding it a lot of effort to maintain such a strict program. Some important things came forward. If Lynne ate as planned and walked and meditated daily, she could also indulge a little and still feel great.

We decided that after a month of living free of eczema, and with her asthma and sinusitis much improved, it was time to begin to find some wiggle room by introducing some foods and lifestyle choices. This is where most people fail!

Don’t get me wrong: Lynne did not go out and have pizza and beer night. She ate a good quality meal and added in a bit of something she enjoyed — a cocktail. She still felt great. She also enjoyed time with her friends!

Lynne continued to experiment and now she can make a wide range of choices, and because she knows how great she feels, when that changes she gets back on track, notes what it was that aggravated her, and avoids it in the future.

You need professional guidance and supervision with this stage or you might end up back at square one.

A detective does not test all of her theories at once, or the result is unclear and chaos sets in.

This is where things are very tricky. Everything Lynne reintroduced had to happen with awareness. Lynne discovered that she was able to reintroduce 20 percent of the foods she had eliminated and remain symptom free, and she knew which foods she could not eat without having her skin and sinuses flare up.

The bottom line is: 80 percent of Lynne’s chronic pain and other conditions and symptoms were caused by 20 percent of what she was doing. By changing the 20 percent, she was able to find relief.

Your story

Once balance and healing have happened and you are creating a life you love, you can usually follow the plan 80 percent of the time, allowing for a bit of wiggle room.

This is not true for everything. For example, I cannot and will not EVER eat shellfish. If I do, the result is so devastating that it is never worth it. I have learned where my 20 percent wiggle room is, and by honouring that, I am able to live a life of joy and purpose and feel free.

Contact me and find out how the 80/20 rule can apply to you and how easy it can be to Balance, Heal, and Create a life you love living!

Contact me and find out how the 80/20 rule can apply to you and how easy it can be to Balance, Heal, and Create a life you love living.