Posts By Selena
In other words, goodbye. Not goodbye in the absolute sense. More so in that I’m moving on, embracing all of my creative/professional/wellness profession(s) and putting them into one big pot of multidisciplinary, multiple streams of (modest) income action.
This blog, as it exists now, shall make its exit. While Jen and I had some baby plans for this website, alas, it is a project that we just did not have enough time to come together on. Besides, that woman is entirely ROCKING her career as an Indigenous writer, director and producer! (Her new site and social media graphics BTW, collaborated on by yours truly!)
I’m trying to keep things simple with this post, to compliment the framework I’m manifesting for my professional self. Where the lines blur personally; as a digital storyteller, as an advocate for women’s health, a social media and branding dabbler; and someone who generally gives a damn.
A new selena [dot] mills [dot] com site is coming soon. Outlining my professional services and workshops (both online in creative/public spaces). I’ll still have a blog to tie into my humble wellness coaching practice, sharing recipes and personal stories about my own journey in mothering; enriched and healthful well-being.
There is one last exciting project (HA! Last project! From my mouth!) that I am collaborating on with four other fierce, mystic, entrepreneurial, health-revering women … but I’m not going to any more detail on that for now. It’s been slow, organic and so rewarding on a deeply personal level to work with these women and our loyal clients that if we never do more than what we’re doing RIGHT NOW together; I would be happy. I’m attracted to humanitarian eccentrics and dominatrixes. Generous, courageous, women. I’m also passionate about empowering other women in business AND health (including myself!), and apparently we’re onto something good, so blaze new trails we shall. We’ve been tackling emotional and mental clutter together and we continue to work with other women (and a few choice men who revel in such supportive folds), and leading by example. We focus on sharing personal values and “mindful” decision-making.
I lead a top secret community group on Facebook and create daily prompts/exercises with services that include:
→ Healthy eating strategies and recipe sharing
→ Meal planning and meal prep resources/ideas (PDF recipe and nutrition guides, grocery lists, etc.)
→ Online workout reviews
→ Assistance with choosing realistic, at-home fitness program to suit the individual’s likes/dislikes and/or physical restrictions/limitations
→ Personal development exercises: goal mapping (career, relationships, understanding triggers, trauma work, healing, digging deep)
→ Daily encouragement, self-care, mindfulness routines and activities where we lead by example
→ Accountability check-ins EVERY DAY
→ Endless support in a guilt and shame free zone
→ Having FUN!
We specialize in working with those who:
→ Have dietary restrictions due to auto-immune, inflammatory or other diseases
→ Live with food disorder(s)
→ Have PTSD and other related mental illnesses
→ Are women and/or mothers whose own own self-care has fallen completely off their daily to-do list(s)
In addition, I’ll be running short, group-based, online workshops (again, private FB groups) for:
→ Sparking Creative Fires (last month we did a BETA run of Vision Boarding in our main group!)
→ Sugar Detox
→ Bullet Journaling
Instead of focusing on a number on the scale, we focus our energy on being healthy, what that means, and how to get there. If you’re curious about joining us for the month of November (active membership is only $10 bucks a month), email me for more info and we’ll get you started! This month’s theme is all about turning up the heat, going deep, playing bigger and getting things DONE.
This will be my last post here and I wanted to gift y’all with something pretty, something you can print and hang where you’ll see it everyday. These words represent much of what I’m doing right now. I shared two versions of this inspo print with the fabulous women in Being Boss group on FB and got such an wickedly supportive response that I couldn’t choose, (compared with what my clients in our private group preferred), which was the whole reason I was asking for feedback, to help me choose which one to share. So pick the one you prefer.
Part of my multidisciplinary-arts-professional-self, will include selling some prints from time to time on my soon-to-be rekindled Etsy Shop (under a new name), so consider this my free gift to you, pre-launch. (And by launch I mean, I don’t have grand plans for the Etsy shop venture, I’m just going to post listings of things I’m already making and creating now and then. No craft shows, no eggs all in one basket sort of thing. How liberating!) Hand-drawn, hand-painted, scanned and cleaned up in PS from me to you!
Free printable: CLICK HERE for a high res PDF download SANS Shadow, CLICK HERE to download the shadow action. Please share your prints on IG of FB with me, and even use the tag #giveadamn if you’re into that sort of thing. Can’t wait to see where you hang them!
Tea & Bannock is a blog collective featuring 7 female Indigenous photographers and multidisciplinary artists hailing from all over Canada, where they delve into ideas on identity, food, culture and community and what inspires them most. They desire to foster a space where pivotal behind-the-scene moments and reflection on all parts of the creative process can flow. One particular member of the collective, Amanda Laliberte is a client of mine. We found each other through the glorious 6 degrees of separation that is the internet and once again, I am fully enchanted by the relationships, the friendships …. the SISTERHOOD that coaching has afforded me. I fell in love with Amanda’s deep, honest way of sharing with me and her ability to trust in herself (and in me) so fully. So, when a few months later … she and her fellow collective members launched this wonderful collab of theirs, I was of course, smitten. I mean, it’s made up of all the stuff that inspires me, sets my soul on fire. The raw, real, magnificent beauty, culture, and heritage of land and story, where time has no boundaries … all of this embodies what I see coming to fruition here. That which only a lens can capture, unique to that of the individual in control. I love photography and what I adore even more, is when Indigenous women gather to create.
From the Founder, – Tenille Campbell
“I want a community, a group of women I can talk to about editing, and writing, and art, and what it means processing all of that through Indigenous eyes,” … “I want a place where we lift each other up, and support one another.“
Tenille reached out to Indigenous women; creative professionals she followed on Instagram and Facebook. Women with who weaved magic through their art and their words. Women who inspired her. And thus began the journey to creating this collective of Indigenous women, holding each other up. Visual artists, supporting each other. A safe place to talk about the work, interpretation and inspiration behind their projects.
“The idea of helping others and working with others has always been a part of Indigenous ideology when it comes to business and artists, I find. And this was a structure that I wanted to cultivate within tea&bannock.
That’s where mentoring came into play. All the main artists of the blog are talented, creative individuals with different skills. They have so much to offer to those around them. Mentoring was a way to reach out and help others reach their potential – and this could be done in many, many ways. From a one-on-one meeting, from assisting in a shot – to teaching basic how to in an editing program, to listening and offering constructive pointers.
Each main writer has an opportunity and obligation to reach out and mentor an aspiring artist/community in some way throughout this year. It can be done on a personal one on one level to something as wide reaching as posting a YouTube tutorial. The creativity and opportunity is there to give back, and I’m excited to see how we all take advantage of that.”
(logo by Joi T Arcand)
Ever LOVE a musician so much that you soak up every release, every video, every word, every second of their magical artistry? Hope so. That’s the case for me when it comes to my lovely lady friend Tamara Nile, otherwise known as T. Nile. I am so happy that I can finally share this video with the world! It showcases the usual seductive, synth power meets folk style that I ADORE about T’s one-of-a-kind sound.
The Video marks the kick-off for her West Coast US Tour in March of 2016, a new album and a Europe Tour later this year! You can find all dates on her website.
Tea and gum. My weapons of choice (along with love) to help me combat the daily munchies, improve my focus and work mojo. This is a common scene: step into my favourite local coffee shop (and have amazing coffee) and then consume herbal tea by the gallon. It ensures I get my daily water intake keeps me satisfied and below I’ve listed what my personal favourite (apparently there are a plethora) health benefits to drinking green tea (in specific) are:
- Blood Sugar: helps regulate glucose levels slowing the rise of blood sugar after eating! (As a prediabetic, I’m feelin’ this one.)
- Cholesterol: reduces cholesterol in the blood and improves the ratio of good cholesterol to bad cholesterol.
- Tooth Decay: the chemical antioxidant “catechin” in tea can destroy bacteria and viruses that cause throat infections, dental caries and other dental conditions.
- Depression: Theanine is an amino acid naturally found in tea leaves which provides a relaxing and tranquilizing effect.
- Anti-viral and Anti-bacterial: Tea catechins are strong antibacterial and antiviral agents which make them effective for treating everything from influenza to cancer.
- Skincare: because of the high level of antioxidant and anti-inflammatory activities in green tea, when applied topically, it can help reduce sun damage Weight Loss: the polyphenol found in green tea works to kick your metabolism into high gear; intensify levels of fat oxidation and the rate at which your body turns food into calories!Dol YOU love green tea? If you find it bitter, try it with a little bit of honey, ENJOY and GET TO WORK!
Have I just done something blasphemous? I’ve certainly broken a cardinal rule of some sort. I truly don’t mean to offend! Some of you may know of the connudrum our family faces with having to slash our meat intake becasue my husband has gout (which means more legumes and grains/wheat which are not the greatest for my underactive thyroid or in being pre-diabetic.)
Then there’s the whole other can of worms that I opened up in watching Cowspiracy, (all about Animal Agriculture and the enormous, devastating affect it has on the planet) the other night. Suffice to say, I’m confident that the universe is telling our little family to eat less meat when we can. So sometimes we go vegetarian, sometimes we eat local, free-from meat and eggs. We’ve successfully squandered down to very little dairy and will be switching to almond milk 100% for a test run. I’m researching viable plant-based vegetarian meat replacement options that aren’t going to wreak havoc on my digestive system and aren’t highly processed with tons of crap added into them. I’ve been told “good luck with that.” Anyways, the world’s all a big mess and we’re just doing what we can, what’s right for our family. I think? Yea, watch that documentary. If you dare.
So if you’re a vegetarian and you’re not totally offended by my pairing of paleo versatility with this recipe – enjoy. Play around with it, mix things up.
- 1 large
- 2 cups sun-dried tomatoes
- 2 carrots, peeled and roughly chopped (big chunks fine, it's just going into a food processor or blender
- 4 cloves of garlic
- 1 cup fresh basil (pressed down, loose leaves)
- ¼ cup fresh oregano
- 4 tbsp. hot water or veggie or bone broth
- 3 pounds organic grass fed ground bison or beef *or* 3 pounds vegetarian ground round
- 8 spears of dino
kale,washed and shredded
- 1½ cups of grass fed sheeps' feta *or* 1 cup shredded Daiya cheese alternative combined with 1 cup nutritional yeast
- ½ teaspoon
pinkHimalayan sea salt
- 1 teaspoon ground black pepper
- 1 teaspoon smoked paprika
- 1 large head of cauliflower, trimmed, chopped and steamed until very soft
- 2 large (or 3 or 4 small) sweet potatoes, peeled chopped and steamed until very soft
- Blend onion, garlic, sundried tomatoes, carrot, basil, oregano and broth (or water), till a chunky paste is formed. (Use a food processor or standing blender with a tamper.) Set aside.
- Combine paste and ground bison or beef (or ground round) and mix with your hand to combine.
- Brown in a cast iron pan, only takes a few minutes
- Place steamed cauliflower, sweet potato, pink salt and ground
peppin food processor and puree until smooth
- Shuffle meat (or non-meat, HA!) mixture into a 9 x
13 inchbaking dish (I use a glass Pyrex one)
- Layer shredded kale on top
- Layer cheese or cheese alternative and nutritional yeast on top
- Scoop and smooth out mashed cauliflower and sweet potato over beef mixture, sprinkle with the smoked paprika
- Bake at 350° for 30 minutes
It was with swift fortitude that I began to experiment in cracker making once I made the leap into grain and wheat-free eating. The cost of purchasing a box of wheat and grain-free crackers, containing maybe 20 crackers (sometimes less), is ridiculous. And hard to find. You can find gluten-free everything, but that’s a whole other post for another day. Giving up refined sugar was easy, I found alternates (raw honey, real, dark maple syrup, dates and bananas) far superior anyways. But pasta. Bread. Crackers. Vehicles with which to devour avocado smashed, and cracked salt and smothered goodness. Other dips and spreads. Without at least one staple with which to enjoy any of these fine things I knew I was in for it and fall off the wagon I did, many a time.
If one is going to completely over-haul their diet and eat/treat food as the medicine it was intended as well as the truly scrumptious and sensual experience that it should be; well then. You need an alternate plan of action. For me it was these crackers. Which, until of recent…have satiated many a would-border-crossing over to the dark-side of grainy, wheat-y goodness. Yet, I’m rather enjoying the well-rested, non-spiked blood sugar, migraine-free days of my life as it happens to be right now…being pre-diabetic in two words? Can SUCK IT. These have become a staple and I’ve moved right along into testing (over and over and over) again a Paleo rye bread recipe. When that recipe gets approved out of test-kitchen status to that of something mouth wateringly magnificent, oh my friends. Then we shall have a smashed avocado on toast party. All the things on toast.
Until then, I have these crackers and they’ve been doing me just fine. Others too, if my neighbours count. (Of course they do. You wish you had neighbours as awesome as I do.) You don’t have to be a Paleo cuisine convert to make/enjoy these beauties. If you care about what you put into your body or simply love delicious food, in a ‘from-scratch’ sort of way; these belong in your mouth.
Eggs you say? YES EGGS. Well, two per serving to be exact. (Or one if you prefer a smaller cuppa.) And grass-fed butter or ghee. Some peeps use unrefined coconut oil. You can even make this with tea of you’re not into coffee. Yep, TEA! (Thai would complement this beautifully, or any dark and rich blend.) This is basically a fusion of bulletproof coffee, but frothier, creamier and just dang delicious.
I love coffee and it has to be perfect. Well, my idea of perfect. I’m not full-on into the coffee culture that has become extremely trendy as of late and I don’t say that as a bad thing! I would LOVE to get into it. Roasting my own beans, playing around with brew methods and siphons. I also dream of old school espresso and americano/latte making machines. But I digress. While I may not have any of those things, what I DO have is a blender. Which is all that’s required to froth this magically delicious action up. (With the right ingredients of course.)
This is obviously a filling cup of coffee! I don’t recommend it as a meal replacement as some others might, I think it goes amazingly with a small bowl of paleo meusli or fruit salad for breakfast. In a pinch though, on the odd day you can totally rock this on the go and it will hold you over for a bit till you can eat something clean and delicious. Eating 6-7 times a day is the way to go anyways! Keep that glorious bod fueled, nourished and happy!
1. Not all coffee is created equal! The wrong coffee (those containing mycotoxins) will zap your energy, leaving you lethargic and irritable. This is my absolute favourite. Kicking Horse for life! Blending is KEY here… or it won’t taste the same. Stirring won’t emulsify your cuppa. To get that rich, creamy texture you MUST use a blender.
2. Butter alone does NOT make your coffee Bulletproof. Putting grass fed butter, ghee, MCT or coconut oil in your coffee promotes high energy, fat loss and increases brain function. It also makes the coffee have a better feel in your mouth. I’m personally ALL ABOUT mouth feels. Take that as you may. And on that note, I highly suggest only using grass-fed butter because butter coming from grain-fed animals has a different fat composition. It doesn’t blend as well, doesn’t taste as good, and lacks fat soluble vitamins (which is one of the reasons this coffee is ‘bulletproof’). Don’t use low-fat or butter substitutes!
The lecithin in egg yolks are excellent emulsifiers not to mention being an excellent source of protein and micronutrients. Local, free-range eggs are ideal, because with pastured eggs you’re getting the supercharged versions: full of extra choline, vitamin E, vitamin A, vitamin K2, omega-3 fats, vitamin D, and beta-carotene. When I stumbled across some other primal egg coffee recipes and then Vietnamese and Swedish egg coffees, I was sold. I knew I had to dabble with something of my own, putting ole’ Starbucks to shame. (At a fraction of the cost, even with using organic and local ingredients.)
Why Bulletproof Coffee —> Health Benefits
- Helps you stay in ketosis
- Accelerates fat loss
- Promotes muscle gain
- Boosts brain power
- Increases mental clarity
- Bumps up energy levels
- 2 cups (240 ml) coffee
- ¼ cup full fat coconut milk
- 2 pastured eggs
- 1 tbsp grass-fed unsalted butter
- 1 tbsp unrefined coconut | MCT oil
- 2 tbsp raw cacao powder (or raw cacao nibs)
- ¼ tsp real vanilla extract
- 1 tsp raw honey
- Dash cinnamon
- Pinch of pink Himalayan sea salt
- Brew coffee using a french press (3 heaping tablespoons of fresh ground coffee per bodum) and steep for 5-6 minutes. Meanwhile, whisk the two eggs in a bowl and set aside.
- Once the coffee is ready, dump it in a blender, set it to “low,” adding in the coconut milk and raw cacao nibs. Blitz till all of the nibs
- Then drizzle in the eggs and the rest of your ingredients and whizz agin till frothy! Pour out and enjoy this creamy decadence.
The 1st year we lived in this sweet town close to the water, I had a newborn and a toddler with a husband who toured a lot as a musician, 6 weeks of which were spent in Norway during the dead of said winter. THAT was fun. I thought to myself many a time as I bulldozed my way through the drifts, no way, never again. The next year we hooked up snow removal and the winter was light. So we said to each other, not next year!
But….isn’t it romantic? Isn’t it lovely? All of this snow? Had you pronounced such open-ended questions a year ago, I would have given you the side eye. Living in the north is not for the faint of heart during the winter. With snow that accumulates hip deep you best invest in a snowblower, snow removal service or reaaaalllly enjoy shovelling snow. Or, have teenagers. Or amazing neighbours. People who you let in and share your story with, the good and the bad.
The beginning of winter last year met us with sickness and injury. I had fallen and cracked a couple of my ribs, seriously messing up my arm and hip. My husband had just been diagnosed with chronic gout, was on a cane and had to keep his foot elevated a majority of the time. And because we are neighbourly, and because I share in our stories, our neighbours knew what we were going through. Time and time again, our driveway would be ploughed by the kind souls on our street. I can remember one early morning in particular, when I was aiming to get the kids to school on time and there was no backing out of our garage. Stupidly, I attempted it and got stuck. I began digging my way out …ribs throbbing, mind beginning to melt with frustration. Life just felt like a series of slams and I could not keep up.
I got out of that driveway and my husband and I focused on the hard work at hand. Complete health and wellness overhaul. Lots of relationship ho-downs and show-downs. In the end, our love prevailed and we met each seemingly insurmountable mountain and series of tasks, determined more than ever to get better, get fit and get ahead.
How are we today? Well, for starters, I’m romanticizing over the snow even though my hip is throbbing from falling on an ice chunk tobogganing with my kids (being clumsy, apparently, is something I can’t shake). My husband had his first gout flare-up in almost a year over the weekend, forcing us to completely cease-halt on a fitness program we had begun together. A year ago, something like that would have really gotten him down. It would have kept him from riding his bike to the train station, something he truly loves doing. We probably would have started fighting. There must be something to this personal development and self-care that we’ve been focusing on both individually and as a couple, because instead of going to separate rooms to binge out on Netflix, in attempts to blot out the dark, cold grip of winter, we lit some candles and did some PiYO instead. And we got a little sweat on, we laughed and we just ENJOYED ourselves.
I’m no spiritual guru, but I’m pretty sure we’re onto something. And we do it all for our kids just as much as we do it for ourselves.
A friend and client of mine is doing amazing things as a holistic practitioner and in the realm of work that I do as a Heath and Wellness coach, I’m inspired! Have you heard of Access Bars? I myself don’t know nearly enough about it, but I am eager and hungry to learn more. The science behind energy medicine is something I can get behind!
For those of you who are local and just so happen to be divinely feminine, you are cordially invited to a retreat that Amanda Trudeau of ATC Wellness and her Access partner Darlene Bast-Tindall of The West End Yoga and Energy Therapy Centre, are hosting in February at the Anishinabe Spiritual Centre just outside of Espanola, Ontario!
Ask yourself, when was the last time you felt like you were in the flow and all was well with the world? What if you could have more of that? What if you could learn to operate from Choice rather than Circumstance? What if you could experience more Joy, more Ease and more Freedom in life?
Join us for a weekend (that’s right I’ll be there, hopefully in a capacity that I’ll be sharing more about later! Really excited!) of exploration and discover simple yet profound tools to transform your life, relationships, health, body, career, and more.
When was the last time you played, laughed, giggled, tried something new or had a child like sense of amazement? We invite you to move your body, play with colour, get crafty and creative. I’m not going to give away all of the details, but be prepared for fun workshops, speakers, deep learning experiences and delicious food!