GLOW Winter Detox starts January 20th

Are you wanting to do a detox or cleanse, but not sure where to start? This month I will be guiding you on a 7 day plant-based whole foods detox.

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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.

Having a juicer or blender is helpful, but 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 detoxer’s to share and connect about their detox experiences.

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

glowwinterdetoxcoverThe 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, January 20th – are you ready?

 

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Wholistic Balance Workshop starts January 14th!

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Want to get 2018 off to a great start? Join me for a 21-day Wholistic Balance Boot Camp at a FiveWellbeing Studio and Spa in downtown Littleton, Colorado!

This this nutrition and yoga workshop – we’ll nourish our bodies through optimum nutrition and movement. You will learn all about the importance of eating whole foods, complete a guided 7 day whole foods detox program, and learn how to control cravings and create healthy eating patterns. And, you’ll kickstart your yoga practice for the new year. It takes 21 days to establish new habits, so lets get started!

The workshop will meet three afternoons for 90 minute session. Included are weekly handouts, my custom detox protocol, one complimentary Inhale or Exhale Lounge session per week, one complimentary yoga class per week, access to daily support on a Facebook group, and an awesome goodie bag!

Dates: January 14th, January 21st and January 28th
Time: 1:00 – 2:30 pm
Location: FiveWellbeing Studio and Spa, 5602 South Nevada Street, Littleton, CO
Investment: $185
Contact FiveWellbeing Studio and Spa to reserve your spot at 720-283-4025.

Wholistic Balance for the new year

21_day_challenge_foodA new year is approaching, a time to reflect on the past year and consider making intentions for new habits and lifestyle choices. After the indulgences of the holidays, our attentions focus on eating more nutritiously, maybe lose a few pounds, get back into a consistent exercise routine, and bring more healthy habits into our lives. Living a healthy lifestyle doesn’t have to be complicated, usually it’s the simplest actions that bring the greatest results.

Here are some habits to bring into your life for the healthiest you in 2018:

Get enough sleep. Minimum 7-9 hours each night.  It is estimated that as much as 70% of Americans suffer from sleep deprivation. Our mental, emotional and physical performance suffer when we don’t get enough sleep. Some resulting problems from lack of sleep include weight gain, diabetes, memory loss and depression.

Stay hydrated. Start by drinking hot water with lemon first thing in the morning. The water rehydrates you after your night’s rest, and the lemon juice alkalizes your body, aids in digestion, and gives you a boost of vitamin C.

Start a daily meditation practice. There is scientific proof that meditation helps with… well pretty much everything! A happy body has a calm, focused mind, and no doubt meditation can help with that. Try taking a meditation class, Yoga Nidra, or Restorative Yoga class here at FiveWellbeing Studio and Spa!

Do a nutrition & yoga reset. Still wanting to really get 2018 off to a great start?Join me for a 21-day Wholistic Balance Boot Camp at a FiveWellbeing Studio and Spa. This this nutrition and yoga workshop – we’ll nourish our bodies through optimum nutrition and movement. You will learn all about the importance of eating whole foods, complete a guided 7 day whole foods detox program, and learn how to control cravings and create healthy eating patterns. And, you’ll kickstart your yoga practice for the new year. It takes 21 days to establish new habits, so lets get started!

Wholistic Balance Workshop

The workshop will meet three afternoons for 90 minute session. Included are weekly handouts, my custom detox protocol, one complimentary Inhale or Exhale Lounge session per week, one complimentary yoga class per week, access to daily support on a Facebook group, and an awesome goodie bag!

Dates: January 14th, January 21st and January 28th
Time: 1:00 – 2:30 pm
Location: FiveWellbeing Studio and Spa, 5602 South Nevada Street, Littleton, CO
Investment: Early Bird Registration (through 12/31) $150

Contact FiveWellbeing Studio and Spa to reserve your spot at 720-283-4025


Tips for a Healthy Holistic Holiday

christmas-2930915_640I love this time of the year. But, it sometimes seems like the holiday causes our “to do” list to double! Below are my top five tips to stay healthy in body and mind this holiday season.

Make self-care a priority. With this busy season, make sure to take time for yourself and keep some of your healthy habits going through the holidays. You’ll feel much saner for it! It can be as simple as starting your day with hot water and lemon, or as indulgent as treating yourself to a massage. Or, why not take one of our yoga classes?

Get enough rest. These short days are queues for our bodies that we may need more sleep than usual. Make sure to get at least 7-9 hours of sleep every night.

My thoughts on gifting… I love the idea of giving thoughtful gifts. But, I don’t like the idea of adding more clutter into people’s lives OR stressing out over gifting and shopping OR overspending and stressing out about a huge credit card bill later. I prefer to either give an experience (gift card for a massage, mani-pedi, yoga class, cooking class or art class) or a special food item like coffee, tea, dark chocolate or homemade granola.

Have a holiday party strategy! Sure, it’s healthy to indulge a little at holiday parties. Enjoy a great cocktail or glass of wine or a special dessert you don’t get very often. My party strategy is to always eat something beforehand. If I show up hungry, I know I will probably overdue it on rich foods, and not feel so great the next day. This is really important to do if you have a special diet, like vegan or gluten-free. I usually do something easy and quick, like a bowl of quinoa with a little sea salt, or a green smoothie.

Gratitude – This time of year, it’s really about gratitude for all of the abundance in our lives. With the world going crazy lately, let’s take a moment every day to appreciate the good things in our lives. Start a gratitude journal or take a photo every day of something you are grateful for.

 

Holiday Granola Recipe

granolaGranola with almond milk and fresh fruit is one of my favorite breakfast meals in the winter months. Store-bought granola is loaded with sugar and preservatives. Try this easy and recipe – so much more delicious than anything you can buy. This recipe makes 3 quarts of granola.

Gather:
6 cups whole oats
1 cup nuts (almond, walnut, pecan, cashews)
1/2 cup seeds (sesame, sunflower, pumpkin)
1/2 cup melted coconut oil
1/2 cup maple syrup
2 tablespoons cinnamon
1 tsp cardamom
1 tsp vanilla extract or vanilla powder
3/4 cup dried fruit (dates, sour cherries, cranberries)
Optional: 1/2 cup chocolate chips

Make:
Oven @ 350F.
Mix everything together except for the dried fruit. Spread onto 2 baking sheets lined with parchment paper.
Bake for about 30 minutes – until it is browned – stirring a few times.
Let cool completely & stir in dried fruit.


Five DYI Recipes to save you Money

IMG_2145Not only is it healthier to make your own food, but it’s usually a lot cheaper too. The idea that eating healthy is expensive is a myth!

When you make your own food and beverages, you eliminate a lot of the added sugar, salt, preservatives, additives, thickeners, food dyes and more. Yes, it does take some time and planning, but once you get into the habit and know the recipes, most of these take 5 minutes or less.

Almond Milk Recipe

Once you make your own almond milk, I promise you will never go back to buying it. It’s so much easier and tastier, and it doesn’t have all of the gross preservatives and thickeners you find in store bought. The nut milk bag is a one time $5 purchase.

1 cup of raw almonds
4 cups of filtered water
1 nut milk bag 

Put the almonds into a large bowl, then cover with water by at least 2 inches. Let soak overnight. Drain the almonds, add to blender with 4 cups filtered water. Blend until milky.

Place a large bowl in your sink. Pour the milk until the nut bag to filter out the almond meal. Done! This will last in your fridge about 5-6 days.

Optional: Return the milk to the blender and add a pinch of vanilla powder and 2 pitted dates and blend. This makes a sweeter version of almond milk.

 

Sweet Potato Hummus Recipe

Making your own hummus is just a bit cheaper than buying premade – but it tastes so much fresher. And, it won’t have a lot of the preservatives that some people have issues digesting (like me). It’s as easy as dumping the ingredients into a food processor. Try this recipe for a sweet and spicy spin on hummus.

1 sweet potato, diced and roasted (or steamed in your Instant Pot)
1 1/2 cups of cooked chickpeas (or 1 can drained and rinsed)
1 tsp cumin
2 cloves garlic, minced
1/2 tsp smoked paprika
2 tbsp tahini
1 tbsp Sriracha sauce
Sea Salt to taste
Juice from 1 lemon

Put all ingredients into a food processor. Process until pureed/minced. Slowly add water until you have a paste-like consistency. Serve with organic tortilla chips, vegetable sticks (celery, carrot, bell pepper) or sliced cucumber.

 

Vanilla Cashew Creamer Recipe

This is a plant-based substitute for coffee creamer that I use everyday in coffee or green tea. It is creamy with a hint of vanilla. I have tried the store bought plant-based creamers and hated the taste – plus they were loaded with sugar. This will keep for 5 days.

1/2 cup of raw cashews, soaked for at least one hour (overnight is fine)
A pinch of vanilla powder (or vanilla extract)

Put these ingredients into your high speed blender. Add water and cover by about 1/2 inch (I’m guessing this is about 3/4 cups of water – but I never measure). Blend until desired consistency. 

 

Kombucha!

Kombucha (fermented tea) typically costs around $4 for a 16 oz bottle. You can make your own for under 50 cents a bottle AND you get to experiment with your own favorite flavors. I’m not currently brewing kombucha at home (though I need to start again), and I wouldn’t call myself an expert. There are tons of great resources for making your own kombucha online, like this one.

 

Kale Chips Recipe

Pre-made kale chips are usually sold in a small plastic container for about $5. For $2, you can buy a bunch of organic kale and make twice the amount! And, your homemade version most likely won’t have the crazy high amount on sodium as store bought. Those of you that grow your own kale, here is a way to use it up during the summer.

2 bunches of kale
1/2 cup raw cashews, soaked for at least 1 hour and drained
1/4 cup nutritional yeast
1 tsp Sriracha or hot sauce
1 tsp garlic powder
1 tsp onion powder
1 lemon, juiced
1/2 cup of water

Strip all of the kale leaves from the stems. Discard the stems or save for juicing. Blend all of the other ingredients. Add the kale and the blended sauce into a large bowl and mix with your hands until all of the kale leaves are coated.

Dehydrate for 6-8 hours at 115 degrees. You can also dry these in your oven on a large baking sheet at 200 degrees until crisp.


New Recipe: Pumpkin Pie Smoothie

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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!


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!