Improve Your Heart Health NOW

In honor of National Heart Month we want to give you some simple ways to improve heart health RIGHT NOW!


  • Meditation

According to a video posted on the American heart Association’s website, meditation may have some pretty amazing effects on your heart. Doing a short sitting meditation, even just for 5-10 minutes, may have positive effects on your heart as well as helping to lower blood pressure. To sign up for one of our meditation classes click here!


  • Spice Up Your Life

Certain herbs and spices can have beneficial effects on your heart, according to an article on the American Heart Association’s website. The active ingredient in turmeric, called curcumin, has significant antioxidant properties. In rat studies curcumin was shown to have protective effects prior to heart attack as well as after, showing the group receiving curcumin having a better recovery and less complications post heart attack. Simply add the spice to your food, or take in capsule form. Click here to see what turmeric we suggest!



  • Channel Your Inner Herbivore

According to the World Health Organization, eating at least 5 servings of fruits and vegetables a day can help protect against heart attacks and strokes. Simple ways to do this are to ditch the vending machine snacks and pack some fruit or veggies and hummus. Add a handful of spinach to meals like pasta dishes, smoothies, or egg white omelettes. Add a serving of fruit to your salads or oatmeal in the morning. Add them to anything and everything! Expriment, try new recipes, and have fun!



  • Get Moving!

Studies show that 30 minutes of physical activity a day can improve heart health and cardiovascular function. I know what you’re thinking…

“I’m so busy, I don’t have the time.” or “I’m so exhausted, I don’t know if I can manage 30 minutes a day.”

We totally get that! Don’t be overwhelmed and don’t feel like you need to do all or nothing. Even adding 1 or 2 days of exercise to your routine is an amazing step in the right direction. Take small steps to your bigger goal. Do things as a family like walking the dog or going to the indoor trampoline park on a rainy day (you can burn some serious calories there and keep your heart rate up for 30+ minutes easily!). Run the boardwalk at sunrise or sunset!  Power clean your house (scrub scrub scrub!) and break a sweat doing it, this is one of my personal favorites because you get 2 things accomplished at once! But most importantly, make small gradual changes and make it something you like to do! Exercise and healthy living shouldn’t make you miserable, it should make you happy, excited, and empowered!


Feel the VITALITY!


Comment below what your favorite physical activity is and how you work it into your everyday life!


Mushroom Barley Soup Recipe

Welcome to 2018!  This time of year you may be feeling you need to clean up your act both at home and in your body.  It is cold outside and you want foods that are warm and nourishing.  I have just the right meal for you.  Mushroom Barley Soup.  This is an easy hearty recipe that will make you feel warm and satisfied.

We are going to sautée onions, celery, and mushrooms.  The onions and mushrooms are going to provide immune support along with antimicrobial properties.  The celery is rich in minerals and is highly alkaline to help bring your body back into balance after all the sweets and rich acidic foods from the holidays.

We will add in the carrots which provide a rich source of carotenoids to prevent disease and protect your vision.  We need to eat foods rich in beta-carotene to help ward off the harmful effects of using our phones and computers.  The orange food will also nourish our chakra that expresses our passion and creativity to help us fulfill the new year’s resolutions we set forth.

Next, we will add barley.  Barley is a whole grain rich in fiber.  Barley will help cleanse your body along with being a powerful anti-inflammatory food.  Barley is great for maintaining blood sugar control and providing long-lasting energy for those busy days!

Then we will add tamari, Sherry, sea salt, and pepper.

I promise this soup will be one that will help you get back on track in 2018. We made this soup at Cape May County Library yesterday and everyone loved it. Please let me know how you liked it! Drop a comment below or share with friends!

If you are looking to improve your health, lose weight or just need some help focusing, make an appointment for nutrition counseling! There’s no better time to start than right now!


Create the life you want to live!



By Nancy Deckard, MS, eRYT200, C-IAYT


It’s that time again! As we enter a new calendar year, we make promises to be better and do better to make this coming year the best ever!

The problem is, the basis for these New Year resolutions, is that we are trying to “fix” something about ourselves, which means that we believe we are “not good enough,” or we need to “repair” ourselves. To write our resolutions, we focus on our imperfections, defects, and those aspects about ourselves that make us “less than” we think should be. Then we put our energy into making ourselves fit this ideal image we have of ourselves.

Our intentions are good and our expectations are high. We’ve all been there. We start out eating better, maybe exercising more consistently, getting organized, stopping bad habits, etc., etc., etc. Have you ever been able to sustain these new behaviors? Do you know anyone who has? I’m sure there must be someone, somewhere, who has actually made the improvements necessary to attain their goals, but I never have, have you? Our resolutions almost always fail because they spring from the assumption that we are not good enough, and they reinforce the belief that our happiness depends on outside events, people, possessions, appearance, and the like.


BUT… what if we focus instead, on creating the life that we want to live, to examine ourselves and go within to find our deepest intentions, our purpose. What if we thought about our deepest desires? Could we realize not only WHAT brings us joy, but WHY? Then, our intentions would come from the heart and the soul and bring us closer to remembering our true nature. In yoga, such a promise is called a SANKALPA.


Sankalpa (Sanskrit: संकल्प) means an intention formed by the heart and mind — a solemn vow, determination, or will.


While the typical New Year resolution is abandoned within weeks, if not days, as enthusiasm and willpower fade, a SANKALPA requires none of the ego-driven willpower. When the true SANKALPA comes through, the energy and will are already there. The SANKALPA informs us of the action we need to take.


So how do you discover your SANKALPA? It’s a process of listening. Your heartfelt desire is already present, waiting to be seen, heard, and felt. It’s not something you need to make up. What if all you hear are the typical responses, new car, bigger house, quit drinking, and so on? You start from where you are and go deeper to find what’s underneath that desire.


Once this desire is identified, it is condensed into a simple statement that is repeated, and the seed is planted during Yoga Nidra, deep relaxation. Your SANKALPA guides you through whatever decisions arise in your life.


I invite you to take the first step. Join me on Sunday, January 7th, from 1-3PM, to experience the process of discovering your SANKALPA and planting the seed. Let this be the year that you move in the direction of your true purpose. No yoga experience is necessary.


You can call 609.904.5627 or register online here!



GF Vanilla Snowflake Cookies

This basic gluten-free vegan vanilla cut-out cookies recipe is super easy to make and is perfect for gifting and holiday cookie swaps. It’s one of our favorite cut-out recipes as it can be made and ready within half an hour {no chilling required} and it’s a very sturdy and easy to work with dough that will get you nicely shaped {and tasty} cookies every time!

Quinoa Pilaf

The holidays should be a time to come together and celebrate what we are grateful for. Don’t spend all day working in the kitchen and stressing yourself out! This recipe is sure to please everyone this holiday season! It is warm and comforting as well as full of vitamins and minerals that will nourish your body! The best part about this recipe is that it can be made in under 45 minutes! This can be a side dish to accompany your traditional holiday meal, or served over a bed of lettuce in a salad for leftovers the next day!

Address Your Stress

By: Nancy Deckard C-IAYT

I often like to think that I know exactly what to do when I start to feel stressed. After all, I’ve been practicing yoga for about 20 years. In the process of earning my certification as a yoga therapist, I spent many hours learning about the effects of chronic stress on our bodies, minds, and spirits.

I’ve learned asana, mudra, mantra, meditation, chanting, and everything else that leads to peace and calm. So I think I’m pretty prepared to deal with stress.

I’m quite capable of handling a stressful situation such as a near miss car accident, a disappointing turn of events, a crying baby, relationship struggles, a tooth extraction – you get the picture. And I’ve come to learn that stress can actually be good for us. It signals our bodies to prepare to fight, run away, or freeze. Once the danger has passed, our bodies can return to their natural state of homeostasis; that condition where our bodies can rest and recover.

Lately, I’ve been noticing that, in my own life and the lives of those around me, stress has taken on a more permanent state of being. Aside from the everyday “normal” stressors in our lives, most of us are being bombarded by stress, (think an angry Mother Nature, global conflicts, angry politics, addiction epidemic, social media) and the stress becomes chronic. So many things are out of our control. The part of the brain that controls the release of stress hormones is on constant duty. As a result, we are always

The part of the brain that controls the release of stress hormones is on constant duty. As a result, we are always in a state of high alert. The consequences include irritability, sleepless nights, exhaustion, sickness,  aches and pains of all kinds.

Many of us would rather ignore stress than have to deal with it, hoping it will just go away. Others believe that stress is energizing and motivating and helps keep them going; you know, that “adrenaline rush” that never goes away.

Neither of these approaches work for very long.

Don’t despair! YOGA NIDRA TO THE RESCUE! YOGA NIDRA means “CONSCIOUS SLEEP.” We can address the stress by stimulating the relaxation hormones that our own bodies produce so that we can rest and recover.

This yoga is not about exercise.

It’s a systematic, multistage set of relaxation techniques that induce a deep, meditative state. All you have to do is lie down in a comfortable position, close your eyes, and listen. Really! That’s it!!!

Studies have shown that YOGA NIDRA may help with anxiety, insomnia, depression, addiction, and chronic pain.

YOGA NIDRA has been incorporated into weekly treatment for soldiers at several VA facilities across the country.

The University of Massachusetts Medical Center has proposed a new NIH study on YOGA NIDRA’s benefits for chronic pain.

So, are you ready to ADDRESS YOUR STRESS!? All you have to do is dress comfortably and show up! You have nothing to lose but your stress!

Call or register online now. Space is limited.

YOGA NIDRA at Vitality Nutrition and Wellness Center — 609.904.5627 with Nancy Deckard C-IAYT

Wednesday, Nov. 8th 

6:00 – 7:30PM

Click HERE to enroll!