5 Ways to Heal Your Body and Mind

There is no question that we live in a stressful world. Our minds and bodies are constantly under “attack”, from the noise of the city to the demands of work, to the overdemanding lifestyles we live. It’s no wonder that so many people are looking for ways to heal their body and mind. Holistic healing practices can be a great way to achieve this. In this blog post, we will discuss 5 different ways to heal your body and mind using holistic healing practices.


Mindfulness is a great way to start healing your body and mind. It involves paying attention to the present moment, without judgement. This can be done through meditation, yoga or simply by taking some time out for yourself each day in nature. Mindfulness has been shown to reduce stress, improve sleep and boost immunity.

Here at The Sentinel we offer programs and retreats geared towards mindfulness and relaxation. Be sure to explore our upcoming retreats here.


Acupuncture is another popular holistic healing practice. It involves inserting thin needles into specific points on the body. This is said to help with a range of conditions, from pain relief to anxiety and depression. If you’re looking for an acupuncture practitioner, The Sentinels own Leni can help you in your journey. Call us to book an appointment with her.


Another healing practice that is gaining popularity is energy healing. This involves using your own energy to heal yourself or others. It can be done through touch, sound or simply by intention. Energy healing has been shown to be effective in treating a variety of conditions, including pain, stress and anxiety.

If you’re interested in exploring energy healing, The Sentinel offers a variety of courses and workshops. Check out our upcoming events here or call us to discuss options that are best for you.


Plant-based medicine journey’s are becoming more and more popular and are also at the forefront of mental health medicine. From Amazonian to LSD, there are options and differences for each person. The benefits of these healing practices have been shown to be vast, from reducing stress and anxiety to improving mental clarity and focus.

Here at The Sentinel we open our doors and space to those in search of understanding plant-based medicines – through retreats or in private ceremonies. Enroll in an upcoming retreat here.


Finally, one of the most important ways to heal your body and mind is through self-care. This includes taking care of your physical health, getting enough sleep, eating a healthy diet and spending time with loved ones. But only you can decide what your self-care looks like, so choose what allows you to feel rejuvenated, loved and healthy.

Do you have a favourite healing practice? Share it with us in the comments below! And be sure to check out our upcoming retreats and events if you’re interested in exploring some of these practices further. healing, mindfulness, relaxation, acupuncture, energy healing, plant-based medicine, self-care. These are all great ways to help heal your body and mind! What’s your favorite way to heal?

Grain-Free Peanut Butter Almond Cookies

These grain free cookies are a great way to satisfy your sweet tooth with simple ingredients you may already have in your pantry!

Note: this recipe was originally published by Jackie Lede on her website The Whole Life Practice. Find the original post here.


1/2 cup peanut butter (any brand of single ingredient peanut butter, crunchy or smooth)

2 tablespoons melted coconut oil

1/4 cup maple syrup

1 egg (room temperature to keep the coconut oil liquid, or make it vegan with a flax egg)

1 teaspoon vanilla extract

1/2 cup almond flour

4 tablespoons coconut flour

1/2 teaspoon baking soda

1/4 teaspoon salt


1. Preheat oven to 350 degrees. Evenly mix all the wet ingredients, and then add in the dry ingredients and stir until smooth.

2. Line a baking sheet with parchment paper or a silicone baking mat, and shape the dough into six approximately two inch cookie shapes. Jazz them up with fork marks!

3. Bake for 10-12 minutes, let them cool and enjoy!

NOTE: Can be made peanut free with your choice of nut or seed butters, mix in add ins like chocolate chips or dried fruit to take them to the next level!

Adapted from Ambitious Kitchen’s Grain Free Peanut Butter Chocolate Chunk Cookie recipe.

4 Tips To Center Your Home for Wellness

When you think about wellness, what comes to mind? For many people, the first thing that comes to mind is exercise. While exercise is certainly an important part of wellness, it’s not the only factor. In fact, your home environment can play a huge role in your overall wellness. It can help you to cultivate peace and prosperity, and it can also provide a place of tranquility and comfort.

If you’re looking for ways to center your home and improve your wellbeing, follow these four tips!


When life gets busy, the remnants of ‘crazy’ tend to get left behind. Take the time to clear your space and start fresh. By taking a few minutes every day to tidy up scattered items, you can reclaim your space for future projects and intentions. To solidify that purity, smudge your space with sage or sweet grass. Send love to your home through action and intention and feel the joy return.



Don’t just stop with tidying. Set a day to remove any objects or belongings that add unnecessary bulk or stress to your space. If they no longer serve you, let them go. Donate your old clothes and toss out the remnants of past projects. You will free up your home for enjoyment, purpose and new intention. Let your space ignite calmness and creativity.




Do you have a favourite piece of art, plant or book that you love but you just don’t appreciate right now? Collect those items and feature them in a special area of your home in a way that shows them love and dedication. Make sure you intentionally display your treasures to create the energetic atmosphere you wish to cultivate.



Fill your home with life, whether it be with plants, music, art, or scent. If you’re feeling energetically drained, let yourself relax in your home and appreciate these little things that make you happy. Turn on some music, sit with your succulents, and light a scented candle. This is your space, time to enjoy it.


Allie Hasbany, designer extraordinaire and The Sentinel’s former Head of Housekeeping. She holds a diploma in Interior Design, and spends her off-time renovating travel trailers and doing various home improvement projects. When she’s not bringing purpose and intention to the spaces around her, she spends her time in the garden or walking the trails of Nelson with her dog Hagan.

3 Ways to Reduce Stress Today

[vc_row type=”in_container” full_screen_row_position=”middle” column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” scene_position=”center” text_color=”dark” text_align=”left” row_border_radius=”none” row_border_radius_applies=”bg” overflow=”visible” overlay_strength=”0.3″ gradient_direction=”left_to_right” shape_divider_position=”bottom” bg_image_animation=”none”][vc_column column_padding=”no-extra-padding” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” column_element_spacing=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” column_border_radius=”none” column_link_target=”_self” column_position=”default” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1/1″ tablet_width_inherit=”default” tablet_text_alignment=”default” phone_text_alignment=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid”][vc_column_text]Feeling overwhelmed? Irritable? Perhaps your skin is breaking out and you’re missing your favourite retreat and wellness centre? It sounds like you’re stressed out. We don’t blame you – these are tough times.

Stress is a natural bodily response that occurs when the hormone cortisol gets secreted by the adrenal glands. While cortisol production is normal, too much of it can affect your entire body, including your digestive system, mood, sex drive, and even your immune response.

Here are a few tips to reduce that cortisol at home, just as it would if you were here at The Sentinel, watching the sun silently set behind the mountains.


From a Chinese medicine perspective, stress is often the result of qi (the TCM term for vital energy) stagnation. In other words, energy is getting stuck in various parts of the body. Getting that qi flowing through any number of movement practices is a great way to counter stress.

From a scientific perspective, we know that regular heart-thumping exercise releases endorphins. Not only do endorphins reduce cortisol, they improve mood and help you to relax as well.

If you want guided exercise, we recommend you check out Kim Novotny’s somatic therapy series, or any one of Boho Beautiful’s invigorating yoga classes. 


Sleep is actually our most powerful natural stress reducer. Crucial physiological changes occur while we are in deep sleep that affect our memories, mood, and judgment significantly. Moreover, a lack of sleep contributes to elevated cortisol levels.

So, make sure you develop good sleep hygiene. We recommend between 7-9 hours of solid rest each night. Better yet, avoid caffeinated drinks several hours before sleep, set a regular sleep schedule, and make sure your bedroom is as cozy as can be. 


While this may be easier said than done, teaching your mind and body to relax is the ultimate way to start actively combating stress in your life. This is what we love to share most at the Sentinel.

Every year we have renowned facilitators give workshops on everything from Wim Hoff cold immersion therapy to Women’s Expressive Dance Journeys. It’s important that you find a tool that works for you to take the edge off. Take a look at our upcoming programs, find some inspiration, and get connected to yourself!

The easiest way to tap into that meditative state right where you are in this moment is to simply pause and breathe. Get comfortable, remove all distractions, and mindfully follow the inhale and the exhale.

We promise you’ll be less stressed out in no time![/vc_column_text][/vc_column][/vc_row]