Body Love Yoga Retreat – You are invited!

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Join us for a relaxing and soul nourishing getaway at the peaceful Joyful Journey Hot Springs Spa in Moffat, Colorado.

November 17-19, 2017

Soothe your body and mind as you soak in crystal clear, natural hot springs, connect with like-minded people, and take in the magnificient view of the Sangre de Cristo Mountains.  It’s an easy getaway from Denver that will feed your soul and recharge your spirit.

Come enjoy a weekend of self-love and gratitude as we “fill our cups” before the busy holiday season. Using yoga, meditation, gratitude and self-love practices, we will awaken our hearts to divine inspiration. This retreat is a blend of body opening and awareness, relaxation, and heart-centered, mindfulness techniques. Allow the peacefulness of Joyful Journey and the beauty of the San Luis Valley  open your heart and renew your spirit.

    Your Retreat Facilitators:

Cori Bernardo

headshot_webCertified Integrative Nutrition Coach 
Certified in Professional Plant-based Cooking 

RYT Yoga Instructor

Cori is a certified Integrative Health and Nutrition Coach, and has a certification in Professional Plant-Based Cooking from Rouxbe. She is all about eating delicious, healthy food that is simple and easy to prepare. She is also a dedicated yogini that offers private and public classes in the Denver/Golden Colorado area. Cori maintains a nutrition blog on her website at www.coribernardo.com.

Blair Vaughn
65c3ee_301d613ba9394bdb92038e3f455fd99d~mv2

Marriage & Family Child Therapist
RYT
Freedom Life Coach

Yoga 12 Step Recovery Facilitator
Love and Logic Facilitator

Blair is passionate about conscious travel, partaking in yoga excursions all over the world, since 2002.  Her gratitiude and love of these experiences lead her into service of helping others on their paths of self discovery. The past decade of her life has been spent studying  practicing and teaching yoga, meditation, reiki, mindfulness and spirituality. Blair blends these elements into her family therapy and personal practice. She loves helping others connect to their bodies, energy, breathe, and intentions to realize the truth of who they are. You can find out more at www.blairvaughn.com

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Retreat Schedule

FRIDAY NOVEMBER 17
Welcome To Joyful Journey Hot Springs Spa!

 4:00 PM Check In
6:00-7:00 PM Dinner
7:30-8:30 PM Welcome & Body, Love, Restore Yoga

SATURDAY NOVEMBER 18
(Continental Breakfast is served from 7-10 am)
9:30-11:30 AM Detox Yoga
12:00-1:00 PM Lunch

1:30 PM Mala Making Play Shop
6:00-7:00 PM Dinner
8:00-9:30 PM Yin Yoga with Bowspring Love

SUNDAY NOVEMBER 19
(Continental Breakfast is served from 7-10 am)
8:30-10:30AM Flow Yoga and Closing Ritual
11:00AM Check Out

Safe Travels Home!

Retreat Prices *

Shared Yurt (heated) $395

Shared Lodge $495

Private Yurt $595

Private Lodge $795

$150 deposit secures your spot!

Contact Blair for more information and registration.

* A percentage of the proceeds will be donated to #TeamAnneProject for our goddess sister Anne Havens. Please consider a donation for Anne at www.youcaring.com/TeamAnneHavens-HealingBreastCancerWithLOVE

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GLOW Guided 7 Day Detox: September 16-22, 2017

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Your body naturally detoxes on a regular basis through the liver, skin, bowels and lungs. But, our bodies may be overwhelmed by the amount of toxins we are exposed to in our modern lifestyle. Doing a detox or cleanse protocol cleanses the blood of toxins and eliminates toxins in a safe way. A good detox protocol flushes impurities from our bodies, boosts our bodily functions, clarifies the mind and frees up energy. Give your digestive system and our bodies a rest for seven days. Foods that are hard on the digestive system will be eliminated from our diets for 7 days. Juices, smoothies and plant-powered meals & snacks will be added into our diets for added nutrients and cleansing properties.

A blender is required. It would also be very helpful to have a juicer too, but it’s not necessary.

This detox program includes access to a private Facebook group where I will be posting daily encouragement, recipes, advice and more. This is also a forum for Glow detoxers to share and connect about their detox experiences.

To join the guided detox, purchase the GLOW healthy detox e-book here.

timthumb.phpThe e-book includes:

  • a structured daily meal plan & schedule
  • calendar with daily detox tasks
  • recipes
  • strategies to ease into the detox effectively

Then, request access to the Glow detox facebook group: https://www.facebook.com/groups/314645392237352/

We start our 7 day detox on Saturday, September 16th – are you ready?


Plant-Powered Pesto

pesto

One of my goals is to grow my own food. This was the first summer that we had a yard big enough to have some raised bed gardens – and we definitely had some mixed results with our gardening efforts this year. This spring, I started all of our plants from seed. In late May, I planted everything outside. A few days later, we were hit with a bad hail storm – garden gone. So I started the process all over again, but I think getting a late start did not help some of my plants. What did not work – tomatoes, carrots, daikon, green beans. What worked – zucchini (so much zucchini), jalapeños and basil! Our project for next year is to build a greenhouse and grow our veggies year-round – stay tuned.

I always love to plant a lot of basil, because pesto is one of my favorite foods. Basil has been proven to have some amazing health benefits. Basil is an anti-inflammatory, antioxidant, anti-stress (calming), immune-booster and helps reduce pain. It’s also got high levels of magnesium and Vitamin K (good for digestive function). In Italy, basil is considered a symbol of love and is thought to be an aphrodisiac, and in Ayurveda holy basil (tulsi) is considered an “elixir of life” and is used to promote healthy sexual function and an upbeat mood.

Plant-Powered Pesto Recipe

Gather:
1 cup fresh basil leaves
1/4 cup raw pumpkin seeds (pepitas)*
1/4 cup walnuts
1 clove garlic
Approx 1/4 cup extra virgin olive oil (to taste)
2 tbsp nutritional yeast
Sea salt and black pepper to taste
*You can also use pine nuts, I use pepitas as they are cheaper.

In a food processor, mince the garlic clove first. Then add all of the ingredients except for the oil and start to process. Slowly pour in the EVOO until its a puree-like consistency. This will keep for a few days in the refrigerator and freezes well.

Pesto is usually tossed with a warm pesto. I have recently been using it as a condiment in bowls – this bowl shown below is made with farro, baked tofu, roasted sweet potatoes and sautéed zucchini and collards.

tofu pesto bowl


You Are Invited!

wordswag_1504030032019

Join us for a relaxing and soul nourishing getaway at the peaceful Joyful Journey Hot Springs Spa in Moffat, Colorado.

November 17-19, 2017

Soothe your body and mind as you soak in crystal clear, natural hot springs, connect with like-minded people, and take in the magnificient view of the Sangre de Cristo Mountains.  It’s an easy getaway from Denver that will feed your soul and recharge your spirit.

Come enjoy a weekend of self-love and gratitude as we “fill our cups” before the busy holiday season. Using yoga, meditation, gratitude and self-love practices, we will awaken our hearts to divine inspiration. This retreat is a blend of body opening and awareness, relaxation, and heart-centered, mindfulness techniques. Allow the peacefulness of Joyful Journey and the beauty of the San Luis Valley  open your heart and renew your spirit.

    Your Retreat Facilitators:

Cori Bernardo

headshot_webCertified Integrative Nutrition Coach 
Certified in Professional Plant-based Cooking 

RYT Yoga Instructor

Cori is a certified Integrative Health and Nutrition Coach, and has a certification in Professional Plant-Based Cooking from Rouxbe. She is all about eating delicious, healthy food that is simple and easy to prepare. She is also a dedicated yogini that offers private and public classes in the Denver/Golden Colorado area. Cori maintains a nutrition blog on her website at www.coribernardo.com.

Blair Vaughn
65c3ee_301d613ba9394bdb92038e3f455fd99d~mv2

Marriage & Family Child Therapist
RYT
Freedom Life Coach

Yoga 12 Step Recovery Facilitator
Love and Logic Facilitator

Blair is passionate about conscious travel, partaking in yoga excursions all over the world, since 2002.  Her gratitiude and love of these experiences lead her into service of helping others on their paths of self discovery. The past decade of her life has been spent studying  practicing and teaching yoga, meditation, reiki, mindfulness and spirituality. Blair blends these elements into her family therapy and personal practice. She loves helping others connect to their bodies, energy, breathe, and intentions to realize the truth of who they are. You can find out more at www.blairvaughn.com

jj_3
Retreat Schedule

FRIDAY NOVEMBER 17
Welcome To Joyful Journey Hot Springs Spa!

 4:00 PM Check In
6:00-7:00 PM Dinner
7:30-8:30 PM Welcome & Body, Love, Restore Yoga

SATURDAY NOVEMBER 18
(Continental Breakfast is served from 7-10 am)
9:30-11:30 AM Detox Yoga
12:00-1:00 PM Lunch

1:30 PM Mala Making Play Shop
6:00-7:00 PM Dinner
8:00-9:30 PM Yin Yoga with Bowspring Love

SUNDAY NOVEMBER 19
(Continental Breakfast is served from 7-10 am)
8:30-10:30AM Flow Yoga and Closing Ritual
11:00AM Check Out

Safe Travels Home!

Retreat Prices *

Shared Yurt (heated) $395

Shared Lodge $495

Private Yurt $595

Private Lodge $795

$150 deposit secures your spot!

Contact Blair for more information and registration.

* A percentage of the proceeds will be donated to #TeamAnneProject for our goddess sister Anne Havens. Please consider a donation for Anne at www.youcaring.com/TeamAnneHavens-HealingBreastCancerWithLOVE



Repost: Purslane Berry Smoothie

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So, I found some purslane growing in my veggie garden the other day. It reminded me of a blog post I did a couple of years ago about purslane – an edible week. Since, I’m seeing it everywhere, I thought I would repost this recipe, enjoy!

7fcca-image-2Last week, I purchased some purslane at my local farmer’s market. Purslane is something I had seen growing before as a weed! Here in Pennsylvania, it commonly grows along sidewalks & in the sidewalk cracks. It’s a succulent herb that looks like a mini jade plant. It’s also pretty pesky as a weed.

Little did I know that purslane is edible and super nutritious! Purslane contains more Omega 3 fatty acids than any other plant, and is high in vitamins A, C, B, E and the minerals Calcium, Magnesium, Iron and Potassium. It can be eaten raw or cooked and has a peppery-cucumbery taste.

I wasn’t sure what to do with purslane, so I gave it a try in a green smoothie. To my surprise, it was delicious! Look for some purslane in your yard or farmer’s market and give this yummy, nutritious smoothie a try!

Gather:
1 cup of purslane
1 cup of frozen berries
1 large kale leaf
1 frozen banana
1 tablespoon hemp seeds
Blend!


Chakra Series :: Crown Chakra

 

chakraseriesFor this final post in the chakra series, we will be working our Crown or Sahasrara chakra. The area of this chakra is the crown (or top) of our head. This chakra is our connection and awareness of the divine and our spirituality. It does not have an element as it is pure consciousness, and the color is pure light. It’s symbol is the 1000-petaled lotus. When I think of this chakra I bring up the feeling of being at peace with the universe.

23305640 - mandala the crown chakra

So-ham Meditation
Instead of a series of yoga poses, to finish our chakra series I will leave you with a meditation.

Begin by sitting – on a chair or cross-legged on the floor. If on the floor, place a meditation cushion or blanket under your hips. Sit with a tall spine. Close your eyes and start to bring your focus to the movement of your breath. Start to introduce the silent meditation of so’ham (pronounced so-hum). Hear the sound SOOOOO on the inhale, and the sound HUMMMMM on the exhale. Let your breath be light and easy as you concentrate on this matra. Stay as long as you like, I would recommend at least 10 minutes. To finish the practice, release the mantra and breath for 10 deep breaths. Slowly open your eyes and sit in silence for a minute.

Healing Foods for the 7th Chakra
Nourish your 7th chakra by eating simple whole foods and drinking pure, filtered water. One of my favorite ways to drink plenty of water during the summer is to infuse it with fruit. My favorite combo is mango/mint – try it!

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Holistic Beauty Rituals – Meet Stephanie

wordswag_1499270673972Welcome to the second installment from my new series all about holistic beauty! I’m sharing interviews with a variety of women asking about their holistic beauty rituals. Some are beauty experts, some are just regular gals like you and me. Let the holistic beauty secrets begin!

Meet Stephanie, a Denver native and born ice princess who is working towards her next career adventure as a Medical Esthetician. Stephanie convinced me that I should really be wearing facial sunscreen every day here in sunny Colorado, and gave me my first facial I’ve had in many years (a mud facial which you must try).

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How do you approach aging and beauty?

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Well, at the moment I am going to school to be a medical esthetician and am realizing more and more how important it is to take care of yourself in all aspects of life. I am definitely still learning but not only is eating right and exercising wonderful tools but there are also simple home care regimens of taking care of your outer looks, as in your skin that also need just as much lovin’. So drinking water and using SPF is a simple way to get started.

What are your daily beauty rituals?

I wake up early, take a shower wash and moisturize my skin, using Image products. The Image line is amazing but you can check that out on your own. And I do the same at night. I also have been using the Amor Moor Mud recently and the effects have been very noticeable.

What are some rituals that you feel all women should be doing?

Always use and SPF and enjoy what you eat!

Do you have any beauty rituals or natural products that you have recently tried and/or incorporated into your routine?

I mentioned above Amor Moor Mud above and I must say if you are looking for something natural, then this is one of the most natural products you can find.

mudMoor Mud is a therapy quality peat (PEAT mud bogs of Europe) – an organic substance. This product is a natural decomposition of plants under special conditions. Moor Mud contains organic herbs, flowers and grasses. Over a period of thousands of years, this residue transformed into a fine paste that easily dissolves in water, it has an unusual concentration of bio-minerals, trace elements of vitamins, amino acids, plant hormones and fatty acids in a molecular form that is easy for the human skin to absorb, which the majority of us don’t get on a daily basis.

I take mud baths once every other week to detox my entire body and enjoy mud masks 2 times a week. I have definitely seen a difference in how youthful my skin looks these days.

How do you eat for beauty?

As healthy as possible! I’m only human and right now plenty of fruits and veggies along with yummy proteins and chocolate because I can’t live without chocolate.

Any beauty secrets you want to share?

Sun damage is a real thing. Most people don’t realize that your sunscreen really only lasts for about 2 hours. And hiding in the shade is only 4% coverage. So just try to protect your skin it is one the most important organs of the body.

What else do you do to support vibrancy and beauty?

Investing in ME is the best thing I could do!

Love yourself and treat yourself to things that make you have. Without happiness beauty can’t thrive!


Recipe: Ginger Hibiscus Iced Tea

downloadGinger is a staple in my fridge because it’s tasty and has so many health benefits. At some point in our lives, we’ve probably all used ginger root in some form to combat nausea. My mom used to give me ginger ale whenever I had a sick tummy. Beyond treating an upset stomach, ginger heals many other issues – below are a few.

  • Digestive issues – upset stomach, stomach cramping, gas – yep ginger helps them all.
  • Ginger has a warming effect on the body and improves circulation
  • Soothes your throat
  • Helps relieve tension headaches
  • Promotes a healthy immune system

In the winter time, I enjoy a simple ginger tea, just a slice of fresh ginger root with some lemon juice. But, its hot out and I want a cold beverage… thus this ginger hibiscus tea! You can find dried Hibiscus petals at Natural Grocers or online from Amazon or Mountain Rose Herbs.

hibiscustea

Gather:
1 TBSP dried Hibiscus petals
2” piece of ginger, sliced
Optional: a few mint leaves, lime juice, raw honey or stevia

This makes 1/2 gallon. If you have a full gallon container simply double the quantities.

Make:
Place the hibiscus and ginger in a 1/2 gallon size mason jar. Fill with filtered water. Let the the tea sit out in the sun for a few hours. Strain, then add any optional ingredients like mint leaves, lime juice or sweetener.


Chakra Series : 6th Chakra : Third Eye

chakraseries

chakras_map-svgThis month is all about the 6th chakra, our third eye or “Ajna” chakra. The area of this chakra is the center of our forehead. This chakra is all about seeing clearly – seeing things as they really are, awareness, clarity of vision. It’s element is light and its color is violet. It’s sound is a very common chant in yoga classes, “OM.”

thirdeyechakraYoga Poses

Different yoga poses can activate certain chakras. Here a few yoga poses I like to use to activate the third eye chakra:

Child’s Pose:
From a tabletop position, bring your big toes to touch, spread your knees as wide as your mat, and sit back on your heels. Extend your arms forward and press the palms of your hands into the mat. Close your eyes, and place your forehead on the mat. Slowly roll your forehead from side to side to massage your third eye.

Tree Pose:
In tree pose, we work with fixing our gaze, or drishti, to find balance. Bring weight into your right foot. Place the sole of your left foot to your right ankle, shin or inner thigh. Reach up through the inner arches of your right foot, activate your right glutes. Fix your gaze in front of you on something that is not moving – this is called finding your drishti and helps you keep your balance and focus. Bring your hands to meet at your heart center. Five deep breaths, then slowly lower your left foot down. Repeat for other side.

Eagle Pose:
This pose requires you to hug in through your core while keeping your gaze focused. Root down through your right foot, bend both of your knees, and left your left foot off the ground. Cross your left knee over your right, and hug your left foot behind your right calf. “T” out your arms. Then cross your right elbow over your left and bring the palms of your hands to meet. Align your elbows in line with your shoulders. Find your drishti, and hug in through your core, hug your thighs together. Five deep breaths, then repeat on opposite side.


Healing Foods for the 6th Chakra

You can also nourish chakras through the foods you are eating. Foods that nourish your 6th chakra are foods that feed your brain, like cacao! Chocolate helps with mental clarity, depression and helps lower blood pressure. These raw vegan brownies come together in minutes and are sure to make your brain and taste buds happy!

nobakebrownie

Vegan, Gluten-free, Oil-free

Gather:
2 cups of chopped dates*
1 cup walnuts
1 cup cacao powder
Pinch of vanilla powder (or 1 tsp vanilla extract)
1/2 cup peanut butter
*If your dates are pretty dry, soak them for 30 minutes, then drain

Make:
Add the dates and walnuts to a food processor and process until a dough like consistency. Add the remaining ingredients to the food processor – process until fully combined – a few minutes.

Press the mixture into a baking dish, and put in the refrigerator to set for 30-60 minutes. Then cut to whatever size you like, or make little brownie balls. Done!