New Recipe: Pumpkin Pie Smoothie

pumpkinsmoothie

Get your pumpkin fix with this healthy, easy and delicious pumpkin pie smoothie.

Makes 1 serving

Gather:
1-2 frozen bananas
Half a can of organic pumpkin puree
Good sprinkle of pumpkin pie spice
1 tsp flaxseed
1 tsp hemp seeds
1 tsp blackstrap molasses

Make:
Put everything into your high speed blender and cover with water. Blend & enjoy!

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Recipe: Maple-Roasted Brussel Sprouts

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At this time of year, I often get asked about what I eat over the holidays as I eat a plant-based diet. It always surprises me, because most of the traditional side dishes we eat can easily be made plant-based. Over the next few weeks I’ll be sharing recipes for the dishes that have been a bit hit with my family and friends – and are healthy as well.

Include the following dish in your Thanksgiving feast, and your friends and family will forget all notions of what brussels sprouts used to taste like. These sprouts are roasted at a high temperature to bring out the natural sugars and caramelize the edges. Brussel sprouts, in season now, are also a nutrient dense power-house. Health benefits of eating them include boosting your immune system and supporting with bone and brain health.

Maple Roasted Brussel Sprouts

IMG_0083Makes about 4 servings
Vegan, Gluten-free

1 lb. of brussels sprouts, stems trimmed and halved
1 tbsp coconut oil
1 tbsp maple syrup
Sea salt and black pepper to taste
Optional: 1/2 cup chopped pecans

img_0085.jpgPreheat oven to 400. Toss the sprouts, oil, salt and pepper. Put onto a foil-lined baking sheet. Roast for about 20-30 minutes, stirring a few times, until just starting to brown. Stir in the maple syrup and nuts if using. Roast for another 10 minutes – they will turn dark brown, caramelized and crispy.


Holistic Beauty Rituals – Meet Blair!

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Welcome to the next installment from my 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!

blairMeet Blair, bad-ass yoga instructor, mom, therapist and friend who practices life with love, perseverance, passion and truth. This busy woman is raising 2 young children, teaching yoga, hosting yoga retreats, and has a private psycho-therapy practice. She connects most to herself when she is in nature snowboarding, mountain biking, slack-lining, dancing at concerts and spending time with her children and boyfriend. I’m so grateful to have Blair in my life as a friend and yoga mentor! I think you will enjoy her simple, holistic approach to beauty and self care.

How do you approach aging and beauty?
Daily mantra of loving myself, especially the places on my body that I use to judge when I was younger. Practicing a consistent bed-time. A daily yoga practice. Mindfulness & conversation around self-care.

tea-1090672_640What are your daily beauty rituals?
Daily affirmations of the awakening to the feminine. Me time with hot decaf tea at night before bed. Love flossing. Face serum with a spritzer as I lay in bed.

What are some rituals that you feel all women should be doing?  
Daily affirmations when looking in the mirror of self-love and self-acceptance. Some yoga and mediation. Listening to music.

22489651_10154897062086156_3393870894292403076_nDo you have any beauty rituals or natural products that you have recently tried and/or incorporated into your routine?
Creme De Jardin Face Serum and Dream Weaver Mist.

How do you eat for beauty?
I eat a vegetarian diet.

Any beauty secrets you want to share?
Sleep more, the face brush, and sun-screen.

What else do you do to support vibrancy and beauty?  
Empower women and teenagers through groups or private therapy sessions. Being present with my children.

If you want to take a yoga class from Blair (and you do for sure), you can find her at Kindness Yoga (Stanley Market Place), Denver Athletic Club, Anschutz Medical Campus Health and Wellness Center, Pura Vida Spa, & corporate yoga.

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I’m joining Blair at a yoga retreat she is hosting on November 17-19 at Joyful Journey Hot Springs. Space is limited, contact me ASAP if you are interested in attending! For Blair’s private therapy practIce please visit Blairvaughn.com.


Have a morning routine.

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Having a morning routine that I love makes me a happier person. I thought I’d share my routine with you, and give you some more ideas so that you can create your own morning routine. And, I’d love to hear from you what your morning routine is!

First, why is having a morning routine so important? Well, how your morning goes sets the tone for the rest of the day. How many times have you had a bad or rushed morning and your entire day follows suit? My morning routine clears my mind and grounds me for a more focused day.

The key to a successful morning routine is blocking out some time to do it. Time before you get the kids ready for school, leave for work, walk the dog, etc. This might mean getting up earlier… Yes, it’s hard to get out of bed early. I get it. But, you’ll get used to it and will even start to look forward to your routine.

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I challenge you to think about what you want your morning routine to look like – make a list – and then figure out how you will accomplish this. Then do this for 21 days and see how you feel! Are you in? It doesn’t have to be some big list – it could simply be getting up 10 minutes early to meditate. My morning routine looks like a lot, but because I’ve made it a habit, I don’t even think about it.

Here are some ideas for your routine:

  • white-2523978_1920Journaling (gratitude journal, morning pages)
  • Meditation (guided meditation or just sit and breath)
  • Prayer (religious or mala beads)
  • Big glass of water with lemon
  • Tea or turmeric latte
  • Exercise (yoga, walk, run, etc.)
  • Read an inspirational book
  • Make a list of the top 3 things to accomplish for the day
  • Diffuse some essential oils
  • Time with your family

Here is my current morning routine:

  • Wake up, let my dogs out.
  • Scrape my tongue, then oil pulling for 10-15 minutes (while letting dogs out, doing other things)
  • Brush my teeth
  • Huge glass of lukewarm water with half a lemon.
  • Prep my breakfast and lunch for my work day
  • Meditate for 12 minutes (if it doesn’t get done now, I usually won’t make the time)
  • Shower, get dressed.
  • Cup of green tea while walking my dogs.
  • Breakfast (often taken to work with me)

If I have extra time:

  • Daily reading or journaling
  • 15 minutes of yoga or go to a yoga class
  • Go for a run
  • Diffuse some essential oils

More reading on morning habits:

10 Morning Habits of Highly Successful People

Good Morning Habits

7 Things Healthy People do Every Morning


New Recipe: Tortilla Soup (Instant Pot Recipe)

tortillasoup

Vegan, Gluten-free, Oil-free

Gather:
1 onion, chopped
2 stalks of celery, chopped
2 cloves of garlic, minced
1 chopped jalapeno
1 can diced tomatoes
1 small bag frozen corn (I used Trader Joe’s Roasted Corn)
5 small corn tortillas, chopped
1 cup red lentils
1 vegan bouillon cube
1 tsp chili powder
1 tsp cumin
1 tsp oregano

Make:

Put all of the ingredients into the Instant Pot. Cover with water 1-2 inches. Cook on manual setting for 20 minutes. Let it depressurize for at least 10 minutes. Then remove lid and blend with an immersion blender. If you don’t have an immersion blender, you can let the soup cool a bit and blend in your blender. Serve with rice and enjoy!

 


Holistic Beauty Rituals – Meet Beth

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Welcome to the next installment from my 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 Beth, an old friend and co-founder of the web site What’s Your Grief. I’ll let Beth tell you her background in her own words below. Beth may have convinced me to try a session in a sensory deprivation tank, something I’ve been curious about, but a little scared to try!

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My name is Litsa Williams (though those who know me best call me Beth).  I have taken a long, winding road to where I am now both personally and professionally.  I am a therapist who specializes in grief and loss and the co-founder of the grief website What’s Your Grief. 

When I was 18 years old my father died and, on an early grief-driven search for meaning in the world, I studied Philosophy and Religious Studies in college, with a deep interest in Phenomenology and Eastern Philosophy/Religion. I moved to England and got master’s degree in Philosophy before realizing what brought me true joy was working with people in a way that could more directly impact their lives.  I moved back to Baltimore and began working in homeless services, an area where grief was pervasive.  I ultimately went back to school for clinical social work and have spent the ten years working in grief and loss. 

How do you approach aging and beauty?

I have actually been thinking about this a lot lately.  When I was in my twenties I truly believed I wouldn’t be one of those people that worried about physical beauty as I aged.  I was raised by a mother who was valedictorian of her high school, college, and pharmacy school classes and who also happens to be the kindest, most compassionate, and giving person I have ever known.  She drilled in to me the idea that beauty is internal – it is the things we learn, create, and give to others.  I never thought that my identity was particularly tied to my physical appearance, age, or beauty, and I never spent much time or energy thinking about in my teens and twenties. 

Interestingly, at 36 I am far more aware of my physical self than I was at 22. If I could tell my 22 year old self that, she would probably think that was a bad thing.  She would tell me I shouldn’t be worried about age or beauty.  She would have a hard time understanding my 36 year old perspective, which has grown to feel that the mind, the physical body inside, and the physical body outside are far more connected that I understood then.  Beauty for me is found in a healthy balance of all those things in the self – the physical, emotional, and intellectual.  Age has let me embrace that idea, rather than seeing beauty and the physical body as something lesser than the emotional and intellectual self.

What are your daily beauty rituals?

My rituals are basic and, with more than a touch of ADHD I struggle to do the same things every day (except brush my teeth!). I know this is generic, but I swear by water – tons of it.  I don’t hold myself to an exact amount, but I use an old-school 32oz nalgene bottle that I have had since high school and I usually drink about four of them a day.  I can tell a huge difference on days when I drink less water, both in how I look and feel. 

300x300-6810My skin has always been wonky -it is uneven, dry in some places, oily in others, and mild acne has always been a challenge.  I have tried products and diet changes and a few prescription products over the years, all with little success.  The two skin rituals that finally changed my skin for the better were tea tree oil and jojoba oil.  I put jojoba oil on every night before bed it is the single biggest thing that has made my skin even and clear.  I use tea tree oil as a spot treatment and it almost always clears breakouts for me in a day.  I also use a vitamin C serum a few days a week.

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

515858710I have been on and off of the meditation bandwagon for years.  This year has been a very chaotic and unsettled year and meditation has been one of the things that has kept me healthy and sane.  As someone with ADHD (the non-hyperactive, but unfocused type) I have trouble meditating, so I feel strongly that if I can do it, anyone can! 

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

Well, I don’t know if you can consider this a beauty ritual or a natural product, but I recently tried a sensory deprivation tank for the first time.  I know it may sound crazy, but it was absolutely amazing!  I can’t think of the last time I felt that calm and relaxed.  I also thought my skin felt great and really smooth after, though that could have been all in my head! 

How do you eat for beauty?

water-1187656_640As I already mentioned, water is a big part of my daily routine.  I don’t restrict anything from my diet (except meat, which I ditched 20 years ago for ethical reasons), but I am a huge believer in whole foods, cooking from scratch, and avoiding processed foods whenever possible. 

Any beauty secrets you want to share?

Though this is become a standard practice for more and more people I talk to, cutting down on how often I wash my hair was an amazing change I made several years ago.  My sister is a hair stylist and was the first person to suggest that daily and even every other day washing is probably too much.  I cut down to twice a week and love it.  The first couple weeks my hair was an oily mess, but once it settled out it has been smooth sailing!  

What else do you do to support vibrancy and beauty?

IMG_5904Wow, I wish I had a really amazing answer to this question.  I am not sure if these support beauty and vibrancy, but I sure hope they help: I say hi to nearly every person I pass on the street; I support women and minority owned businesses; I walk around barefoot way too much; I speak loudly about my distain for Donald Trump, racism, misogyny, homophobia, and inequality; I live in Baltimore and love it for the city it is and for the city it is fighting to become; I make an effort to write thank you notes and emails when I get great service; I talk about death and grief and addiction and mental illness and suicide so others know they are normal and they aren’t alone; I try to embrace and laugh at my flaws rather than beat myself up over them; I do my best to remember to tell friends how much I love and appreciate them; I grossly over-tip.

What’s Your Grief is a supportive online community dealing with a topic we all deal with, but is not really talked about in our culture – grief.


Body Love Yoga Retreat – 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


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