Free Gift: 3 Inspirational FB Covers to Inspire & Empower

Redeem here:
Redeem here:

Hey all,

I’m offering this FREE gift to all my customers, and thought I’d offer it here, too.

Bud & Rosa’s created 3 FREE downloadable Facebook Covers that were made to empower and inspire! We’re offering them for free because we believe we should support our community anyway we can, especially with powerful mantras and prayers.

Enjoy. Feel free to share with your loved ones!

Redeem your free gift here.


How to Start Using Inner Wisdom

i look within the find the treasures

Stuck in life? Need to make a decision?

Tuning in to your inner wisdom could be the best gift you give yourself, even when you feel like reaching out externally for answers. Your gut reaction is often times the most trustworthy source of information. So why do we ignore it? These 6 tips will help you relax your mind, trust your inner sense of truth, and connect you to your best source wisdom – you! Enjoy, and let fresh ideas and insights flow through you!

Tip: Use what works for you, and know yourself. If you’re a kinesthetic learner, take a walk. If you’re a visual learner, check out this video on drawing Zentangles. Auditory? Jam out to some tunes! If you’re not sure your learning style, take this quiz.

1.) Stop asking people for advice: Having a sound board can be helpful. But when it’s your go-to, you might find yourself overwhelmed with opinions, none of which are your opinions. Friends and family have your best interests at heart, but the only person that knows what’s best for you, is you. You and the inner-wisdom you were gifted with when you were put on this planet. Maybe you are on a new life journey, and something inside is telling you to be more creative. Would you let a friend talk you out of it? If it feels right, explore it. If you struggle with sitting quietly, and tend to rely on others for your life direction, check out this Tiny Buddha article: 5 Steps to Deal with Self Doubt and Trust Yourself Again.

2.) Connect to a higher source: Whether you connect to God, Mother-Earth, a power animal, or a religious figure, make some time to really sit and listen. Take 30 minutes in the evening. Light a candle, make yourself comfy, and make an intention. I am open to an outcome that is in my highest good, and in the highest good of others. Write down an intention, proverb, or mantra that speaks to you. Keep it handy and read it several times, re-focusing your attention when your mind wanders. Keep a journal, and write down any insights. Need some inspiration? Try this beautifully visual list of affirmations from Louise Hay.

3.) Breathe… through your nose. Breathing is something you don’t really have a choice about. But, did you know that your nose hairs protect your lungs by catching particles and dust? That’s pretty cool. When you breathe in through your nose (as opposed to mouth breathing), you are actually filtering the air before it gets to your lungs. If you have a hard time breathing through your nose due to congestion or allergies, I recommend NeilMed Sinus Rinse. This is a personal choice. I started out using the traditional neti-pot and I hated it. The NeilMed is a bottle that sends a gentle blast of water through your sinuses, so it’s over quickly. That’s my kind neti!

4.) Grounding (aka Earthing): It’s free and accessible to everyone. Research has shown that putting bare skin can neutralize chronic and acute inflammation. The Earth Institute has stated that “Earthing stimulates your sympathetic nervous system and heal the immune system as a result.” Even Dr. Andrew Weil agrees that being on the grass or mud – without shoes – can help with relaxation, better sleep, and immune function.

5.) Music. Regardless of the research, like this article from the American Psychological Association, we feel the power music has on our emotions. The Power of Music to Release Stress, put out by and written by Jane Collingwood says, “When people are very stressed, there is a tendency to avoid actively listening to music. Perhaps it feels like a waste of time, not helping to achieve anything. But as we know, productivity increases when stress is reduced.”

If you’re more into New Age or relaxing music, try listening to Kelly Howell or Dean Evanson. Both offering a meditative, soothing aspect which can help you connect to your beautiful soul within. Don’t forget to check out these awesome lists put out by and

28 songs that are guaranteed to make you cry. Source: BuzzFeed list.

Feeling insecure? Turn up the bass. Source:

Have a job interview coming up? Huffington Post article suggests listening to… 50 Cent? This makes me laugh.

6.) Move. Stagnant energy can really have a detrimental effect on connecting to our inner nature. It clogs up the pathways that would normally allow fluid, flowing, free movement of energy and ideas. Could it be stopping you from you brilliant insights? There’s only one way to find out. Move! Even if it’s a little. When you feel stuck, even just a small effort can get you going.

Yoga pose, stretch, walk, try Authentic Movement or watch a workout video on Popsugar. Get inspired by this list of yoga poses from

These techniques are intended to help you maintain a sense of peace, which in turn can help you experience your inner wisdom. When you are living as your best self, new ideas and insights will just flow through you.

The Dangerous Implications of Meghan Trainor’s Hit Song

Sourced from Pinterest

How are Meghan Trainor’s signature beats so insanely addicting!? All About That Bass has joined Fat Bottomed Girls and Baby Got Back on the soundtrack for curvy girls everywhere.

Don’t get me wrong, I’m happy society is coming around (again) to the idea that all sizes are beautiful. Afterall, in 2010, the average size for an American woman was size 14. But, I have to ask: can we PLEASE just love our beautiful curves without hating on our thinner sisters? If a woman doesn’t have “a lil’ more booty to hold at night”, should they be put on blast?

These lyrics are from Trainor’s body-loving anthem All About That Bass:

                I’m bringing booty back

               Go ‘head and tell them skinny bitches that

               No, I’m just playing, I know you think you’re fat

Seriously? “Skinny bitches?” Ok, granted she threw in the after-the-fact “just kidding”, but can you imagine how a thin-framed woman feels hearing this song? Probably the way I felt in the 90’s when “heroin chic” was actually a thing! I couldn’t find a pair of pants that fit for the life of me, and I felt like the biggest piece of crap. Remember those shameful Gap ads? *SHUDDER*!

Before you get all riled up in disbelief that skinny-shaming is actually a thing, hear me out. The emotional impact of “God, lose some weight” and “God, gain some weight” are the same.

Before you hee-haw that thin people don’t have body issues, check out #s 4 -7  on this list. Oh, and this article discussing Giuliana Rancic’s battle with cancer, and the medication that causes severe weight loss.

And while you’re at it, read this article by Janne Robinson. She’s a size 0. This quote from her article sums it up:

“I understand that our world might be sick of media shoving glorified, thin, air brushed models down our throats, but is the solution to throw all skinny women under a bus, because they don’t have hips to hold on to?”

People of all sizes need compassion, and no one deserves to be shamed. What is this Dr. Phil?  Maybe Trainor’s intention with these lyrics are to empower. But girls and women hear that song every day, and those messages stick.

That nagging “I’m not good enough” feeling doesn’t discriminate. It comes in all shapes, sizes, and colors. No single body is the same. We are all unique. Let’s know our worth, and squash this. After all, according to Wiki,  Trainor herself “thought she was one of the chubby girls who would never be an artist.”

Can you image how many females (young and old) shy away from their dreams because they’re too afraid of how they’ll be received?

If you haven’t seen it yet, check out the a-ma-azing documentary Miss Representation with interviews from Cory Booker, Katie Couric, Jane Fonda, and many others. Here’s a preview.

If women spent more time helping a sick neighbor, or volunteering at a homeless shelter, focusing on how to use all their energy to solve some of the worlds’ problems…if they spent a tenth of the time thinking about those things that they do thinking about their weight, I mean, I think we would solve all of the worlds’ problems in a matter of months”.

              –          Katie Couric, Miss Representation, 2011

How have you been effected by the media? Have you seen this film? What are your thoughts?Post below. We love hearing your perspective.

Delicious (and Crazy Simple) Apple Cider Recipe

I really wish I had thought of this during winter, when my toes were numb and my body was shivering. But better late than never.

True, apple cider recipes are ubiquitous  on the internet, I wanted to share my experience with you readers.

IMG_20150402_155146018What you need:

  • 4 Granny Smith Apples
  • 4 Empire Apples (Any red apples, really)
  • 1 tbsp. cinnamon
  • A mason jar to hold extra juice (make sure it’s clean, mine has cider in it)
  • A juicer

*TIP* Buy apples in the big bags, or in bulk at a place like Sam’s Club or BJs.

Quick digression on why juicing and juicers are awesome: Before I got my juicer I thought, who has the money to spend on smashing up fruits and vegetables!  What a waste! Then, I bought my first juicer. On ebay. For $55. It was a steal. For $150, you can get a juicer that’s nicer than you’ll ever need, and will last forever if you take care of it… i.e Don’t stuff whole lemons down the shoot without first taking the peel off.

You’ll also experience the healing effects of juicing. After a weekend of indulging a tad too much, I was in gut pain to the extreme! I did this little fast for a day and felt good as new. Phew! I also added 2 stalks of celery and a tiny dash of cayenne. Num num. Very colorful, too.

OK, back to the cider!

What to do: 

  1. Juice 8 apples, 2 at a time. There will be a little froth on top, and that’s OK. Juicers come with special cups that catch the foam before it pours into your mason jar. You’ll see a pretty green and red swirly mix from the apples.
  2. Pour juice into a pot, and add the cinnamon. Feel free to experiment here. Other flavors that go with apples are: allspice and nutmeg. For an adult version, splash in some bourbon, brandy, cognac, or RUM.
  3. Bring the juice to a simmer and stir. Don’t let it get to a complete boil.
  4. You’ll notice the cinnamon will start to make this delicious swirly froth, much like the milk froth on a cappuccino. Keep stirring.IMG_20150402_155227773
  5. Turn off stove when it’s good and hot – but not boiling.
  6. Sip ’til your hearts content out of your favorite mug. IMG_20150402_160154099

2 – 3 Servings/cups