Lifestyle

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Papaya is one of the most nutrient dense and healing fruits on the planet. It is extremely high in beta carotene, vitamins C & A, and minerals such as calcium, phosphorus, potassium, and iron. It is a phenomenal fruit for helping to heal any type of digestive disorder such as constipation, acid reflux, colitis, pancreatitis, irritable bowel syndrome, ulcers, celiac’s disease, H.pylori, diverticulitis, indigestion, bloating, flatulence, and stomach upset.

Papaya has a soothing, cleansing effect on the digestive tract and gently removes toxic debris while decreasing swelling and inflammation. Its high nutrient value also provides the body with all the essential vitamins, minerals, antioxidants, protein, and essential fatty acids it needs to rebuild muscles, tissues, bones, and organs.

Papaya contains potent anti-viral and anti-inflammatory properties and can provide significant relief for those suffering with joint pain, shingles, chicken pox, arthritis, colds, flu, and autoimmune disorders such as fibromyalgia, chronic fatigue syndrome, lyme disease, lupus, and cardiovascular disease. Papaya is also an excellent food for the convalescing and can help rebuild the body after a long illness or from being bedridden. If consumed regularly, papaya will greatly improve skin, hair, and nails and keep eye’s bright and clear.

The black seeds inside the papaya are completely edible and can act as an effective vermicide or worm/parasite remover. The black seeds are peppery and when eaten with the sweet papaya taste like a spicy-hot cinnamon candy. They can also be sprinkled into smoothies or onto a salad for added health benefits. The seeds are an excellent digestive aid and contain more enzymes than a whole bottle of digestive enzyme capsules, plus the fresh seeds have all the nutrients necessary for almost instant assimilation. Ripe papaya is delicious with a fresh squeeze of lime and can also be made into a healing and soothing pudding by simply blending the ripe papaya flesh until smooth.

There are two major varieties of papayas on the market today: the big football-size Maradol papayas and the small hand-size solo or strawberry papayas. The large Maradol papaya variety contains the most nutrition and healing properties and are NOT GMO. The smaller varieties are sometimes grown GMO and should be avoided when possible. Maradol papayas are ripe when they yield to gentle pressure. Once fully ripe, they can be stored in the refrigerator for up to two weeks. Maradol papayas can often be found year-round in supermarkets, health food stores, and speciality produce stores.

Written by medicalmedium.com

Enjoy fresh papaya right off the tree on Breathe in Life’s Nicaragua Retreats! Papaya is grown right on the property where we stay!

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I adore teaching, and lately I have had the fortune to teach and run a variety of yoga teacher trainings. My passion for teaching revolves around getting people excited and curious about the body and movement. And within that,  sharing my perspective and experience of a sustainable way of practicing yoga. I’m finding in the trainings that there are those who like me, had been feeling like something needed to change in their practice. They felt both in their own body and those of their students that something was missing. That as much as yoga is promoted as a healing practice for everyone, in their experience, it wasn’t actually doing that and in many cases creating more injury.

That has been my journey for many years. In fact, I had to go outside the yoga paradigm to get a more well-rounded and integrated understanding of human movement so that I could be a more effective teacher of yoga.

As a result of my continuing education and studies, I’ve been integrating this knowledge back into yoga asana. And what a difference it has made. The body we have in our everyday life is the body we bring onto the yoga mat. And for the large majority of people, we are bringing tight shoulders, shortened and weak pectoralis muscles, low back instability, overly dominant quadriceps and underdeveloped backsides (glutes, hamstrings, tight calves) among other things into our practice.

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Many of the traditional ways of practicing yoga can create an over-emphasis on certain movements that don’t always reach the places where we need to move. Different cues such as tucking the tailbone will add to an already unstable low back, practicing arm balances (even downward dog!) without addressing hand and forearm tension and mobility, and backbending that is really rib thrusting are all common practices in many yoga classes.

Yet what is so exciting, is that I’m seeing more and more people embracing an evolved approach to yoga asana. You don’t have to completely change the way you practice, but sometimes it is enough to fill in the missing pieces so that you are creating sustainability in your body instead of wear and tear. The more I’ve shifted my practice and teaching  along with the more teachers I teach,  it is so wonderful to see people eating up this information. And I don’t have to convince them, the proof is in the difference of how people feel in their bodies.

So what is a sustainable yoga practice? I’ve done a few tutorials on the blog that you can see HERE and HERE and HERE and HERE as an example of how to update your yoga asanas to promote structural integrity and prevent wear and tear and injuries. I’ve also compiled a few different approaches and principles to play around with in your own practice and teaching. Yoga has so much healing potential for people on all levels of who we are. Adding these sustainable elements is filling in the missing pieces, augmenting an already powerful practice. A sustainable yoga practice first requires an understanding of what a sustainable body is. Read this for more in-depth perspective of a sustainable body.

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Diversity in Movement

As humans, we have the potential to move in a wide variety of ways. Yet most of us spend most of our movements in the saggital plane. It’s that forward and back movement, such as walking, running, hiking, and so on. You will see even in a yoga practice that many of our postures are practiced in the saggital plane. When we can get out of the saggital plane and move in all directions, you get more movement to more parts of you. And more movement to more parts of you means more circulation and more circulation means more nutrients delivered which means a healthier you!  Do you do mostly passive stretches? How about adding more active stretches into your practice. Move in as many ways, with different type of muscle work to maintain a diverse movement experience to as much of you as possible. Quick Tip: Next time you lift your arms in front of you or out to the side in a yoga pose, try changing the angle, even slightly to get movement into other muscle tissues. 

Frequency of Movement

It is common to unroll your mat and practice for a set amount of time either daily or for most people, a few times a week. While any time you can get on your mat is great, if you only wait until then to do your “movement” then you are missing out on keeping your bodymind fed throughout the day. This is especially true if you are sedentary for most of the day, at a computer or job that doesn’t require a whole lot of movement. The more we can move, (and move in diverse ways) the better it is. Experiment with doing little movements more often throughout the day. You’ll find it adds up to a whole lot more. Click here to read more. Quick Tip: Even something as simple as a neck roll or shoulder stretch every half an hour you are on the computer can make a big difference.

Know Your Boundaries

This is super important and for many people, sometimes the hardest to incorporate. In movement, we often create compensation patterns because when we move past our boundaries, other body parts will “help” out, and this can create that wear and tear. For example, to lift my arms all the way up to the ceiling, if my shoulders are tight, I’ll recruit the ribcage to help bring my arms the rest of the way. If I was minding my boundaries, I would only bring my arms as high as I can without letting the ribs do the rest of the work. And it is in that spot where my arms stop moving and my ribs stay down is where I need to stay to eventually get more mobility back into my shoulders. Click Here for a video tutorial of this. Quick Tip: Next time you are going to do a forward bend, put your hands on your pelvis and only bend as far down as you feel your pelvis can tilt down. Not letting your spine go past that movement of your pelvis.

Restore & Support

This may be the most important part of a sustainable yoga practice. Why? Because in our busy culture where we are plugged into devices, lead busy lives with constant stimulus and stress, slowing down and doing less is so much more. There are many ways to restore and support your bodymind. Take 10 minutes a day to do a restorative yoga pose.  Unplug. Go outside. Walk more. Spend time with people who make you happy. And so on and so on. Quick Tip:  Learn what muscles in your body you chronically hold tension and stress and periodically check in throughout the day and give them permission to relax.

Play around with these principles in your yoga practice and in your everyday life. To learn more, you can check out some of my workshops and teacher trainings. Whatever I’m teaching, it is always firmly rooted in these principles.  And soon, I promise, SOON I will have the Sustainable Yoga Practice Online Course ready to go!

Blog by Brea Johnson of Heart and Bones Yoga. Brea is doing an Iceland retreat and a 200hr Yoga Teacher Training with Breathe in Life this July and September! Visit www.breatheinlife.com for more info.

Do you remember how you felt after your very first cup of coffee (ever)? Excitement and a remarkable ability to focus…Sometimes, even euphoria. Compare that with the slightly less-sleepy feeling you get after the fifth cup of coffee this morning. So, what happened since that first, magical sip?

Caffeine tolerance

Found in tea and coffee, caffeine is the world’s most popular stimulant. We usually associate a cup of coffee with happiness, and for some of us, even relief. Unfortunately, only people who aren’t used to caffeine will experience the euphoric effects associated with that cup of liquid gold. Chances are, if you’re a coffee-lover, you’ll only experience caffeine’s anti-sleep effect, and not much else.

And before you reach for that second cup, remember, caffeine tolerance is an insurmountable tolerance. This means more, doesn’t necessarily mean better. Increasing the amount of caffeine you consume will not amplify the effects of caffeine, no matter how much coffee you drink.

So the question is, are you considered caffeine tolerant? The ‘bad news’ is, just drinking coffee more than a few times a week will increase your caffeine tolerance, which means no super-focus and no euphoria. If you want to maximize the benefits of caffeine, you may want to try weaning yourself off of it or excluding it from your diet for a month, which will allow your tolerance to fade.

How it works

Caffeine blocks a subset of adenosine receptors called A2A receptors. These receptors are normally responsible for the sleepy feeling that signals you to get ready for bed, but when caffeine blocks this receptor, that sleepy feeling disappears. Blocking this receptor also augments dopamine signaling, which results in the stimulated feeling associated with caffeine.

Caffeine tolerance prevents augmented dopamine signaling, which is why coffee veterans don’t feel true stimulation after drinking a few cups. Even the most enthusiastic coffee drinker however, will benefit from the anti-sleep effect caused by blocked adenosine receptors.

Benefits of caffeine

For many of us, grabbing that hot cup of coffee or tea in the morning, has become almost instinctual. It doesn’t just taste great, it also helps us kick off that lingering feeling of fatigue after a poor night’s sleep. But just in case you need another excuse to drink coffee, here are two more science-backed reasons to justify each sip:

1.Cognitive benefits

Caffeine increases catecholamine signaling (adrenaline and dopamine) in the body, which doesn’t just make you feel good, but also increases motivation and improves focus. Just like how supplementing Creatine alongside exercise improves exercise performance, supplementing caffeine while studying will improve retention and focus.

2.Exercise benefits

A caffeine dose of 400 – 600 mg is one of the most reliable and potent ways to temporarily increase strength through supplementation. People who are caffeine naive will typically experience improved power output during strength training or anaerobic exercise.

Caffeine can also play a role in recovery post-workout, whether you’re caffeine naive or caffeine tolerant. Ingesting caffeine alongside carbohydrates can improve the rate of glycogen replenishment, which is particularly important if you work out very frequently or multiple times per day.

Getting more from less

How do you maximize the benefits of caffeine? Drink less. Or to be even more specific, less frequently. It may be difficult, but capping off your caffeine intake to once or twice a week is the best way to get more from each cup.

Wellness Wednesday Wisdom by EXAMINE.COM

“After water, cacao is the single healthiest substance you can put in your mouth. It can easily replace a number of psychiatric drugs for mood, plus it produces the same chemistry in the brain that occurs when we fall in love.”   

– Chris Kilham (a.k.a., “The Medicine Hunter“)

This is one of those quotes I truly believe, because the more I get into this wellness research, the more Cacao Chocolate pushed its way up to one of the “Kings of the Nutrition Hill”.

And for me, Cacao is one my personal top four or five foods that is “head and shoulders” above all others, for health, wellness, and longevity….that’s why I consume it everyday in my smoothies…………

-Food of the Gods?    …..it just might be

The ancient Mayans knew a good thing when they saw it and worshiped the cacao bean as an idol. The Aztecs also held the cacao bean in high esteem, and their delightful story about its origins involves their creator and god of agriculture, Questzalcoatl.

They believed he traveled to earth on a beam of the morning star carrying a cacao tree from Paradise, and that wisdom and power came from eating the fruit of the tree.

-Cacao was so revered it was used as currency…….

……. as one European explorer noted of cacao beans “that four cacao beans could get you a pumpkin, 10 a rabbit and 100 would buy you a slave”.

Columbus’ son Ferdinand wrote about a Cacao bean encounter. He was struck by how much value the Native Americans placed on cacao beans, saying……..

…….”They seemed to hold these almonds [referring to the cacao beans] at a great price; for when they were brought on board ship together with their goods, I observed that when any of these almonds fell, they all stooped to pick it up, as if an eye had fallen.”

-30 seconds of Cacao Science….if you please

Before you make Hershey Bars bars a staple in your diet, it’s important to understand that the health benefits of chocolate are mainly due to its rich Flavanoid content. And the more chocolate is processed, the fewer Flavanoids it retains.

Fewer Flavanoids translates to less antioxidant content and less potential health benefits.
Raw chocolate is naturally rich in Flavanoids, which are natural nutrients with antioxidant properties; the same nutrients that make berries, grapes, and green tea health-promoting foods.

-Flavanoid Power!!!

Flavonoids that are abundant in raw chocolate can protect your cells against damage by free radicals, which can help to prevent premature aging.

Flavonoids in raw chocolate are good for your heart, as they can help to prevent stickiness of platelets, which are cells that play an important role in blood clotting. Flavonoids can help your body produce nitric oxide, a compound that promotes a healthy cardiovascular system.

There is volumes more on Flavanoids on the web….take a look……..

-Flavanoids….the latest craze

I’m sure we’ll start hearing that word everywhere, just like antioxidants, Omega-3’s, and all the other “latest crazes”.

Flavanoids are heavy hitting antioxidants, that have since been credited with most of chocolate’s health benefits. Flavanols affect the way nitric oxide is produced in the body, helping blood vessels to relax, and thereby improving blood flow to the heart, the brain, and extremities.

-The Bitter Truth……………..

Good news….flavanoids also may reduce inflammation, and the proliferation of dangerous free radicals produced in regular cell metabolism.

Bad news……at this stage, cacao powder remains quite bitter. As a result, it’s often processed by treatment with alkali — most commonly sodium bicarbonate, or baking soda — to make it darker, less acidic, and easier to mix into beverages. Unfortunately, this 200-year-old method, also known as “Dutch-processing,” has been shown to destroy the active flavanol content by as much as 80%.

Thus, the percentage of cacao contained in a piece of chocolate, whether it’s 60%, 70% or higher, is no indication of its flavanol content, argues Hollenberg in a 2007 editorial in the journal Circulation. He and other nutrition researchers have argued for labeling chocolate products with flavanol values instead.

-Any living proof of Cacao Power? The Kuna Tribe in Panama

The Kuna Indians in Panama, who are immune to hypertension, live a good long time, do not gain excess weight, and seem to have less cardiovascular disease and cancer than most of the world,  and lower cancer rates than their city-dwelling cousins. They drink 40+ oz of hot cacao per day.

An interesting article on the Kuna and Cacao can be found here

 –Old School Cocoa 

The word chocolate is said to derive from the Mayan xocolatl which meant bitter water.

The Kuna Indians drink largely homegrown, unprocessed cacao powder, containing very high flavanol levels There’s a big difference between the cacao the Kunas drink, and the cacao and chocolate people usually purchase in a grocery or specialty store — mostly due to how it’s processed and its formulation. Cacao beans grow as the seed of the berry-like fruit of the cacao tree, hand picked and shelled…….

-After shelling and roasting…..

….the beans are ground into a suspension called cocoa liquor, made up of cocoa butter (fat) and solids. Pressing removes most of the cocoa butter, resulting in a hard, dry cake, which is ground into what we use as cocoa powder.

-The traditional Kuna process….get fresh cacao beans, ferment and dry, grind them up….take a pot of water, add 8-10 banana to sweeten, add the ground up cacao/cocoa, strain, drink.

-Sometimes, Mayan people added a few grains of black pepper…….

……..to add some taste. Once the powder is obtained, a little bit of water is poured from a calabash bowl to make a paste. The paste is mixed in a bowl of water consumed hot or cold and with or without sugar according to preference. It was very similar to the hot cocoa we know (minus the milk), but few us will fancy the bitter beverage made without a sweetener.

The Aztecs also consumed large quantities of xocolatl as a luxury drink. However their version was described as ‘finely ground, soft, foamy, reddish, bitter with chili water, aromatic flowers, vanilla and wild bee honey,’….slightly more inviting than the Maya concoction!

Why can’t I just eat a chocolate bar everyday?

Why?……

* questionable sweeteners and other added ingredients
* very expensive (real cacao bars can be over $8 a piece)
* amount of favanoids may be diminished through processing
* even bars that tout over 70% cacao may have little flavanoids
* there is always a tendency to gravitate to best price as opposed to best quality
* lower price means less Flavanoids
* less bitterness means less Flavanoids
* Hershey Bars means no flavanoids

I do occasionally grab one of quality cacao bars at Whole Foods when the mood hits me, since I consume so little sugars these days so I can take the hit,  but it is something I do maybe once every 2-3 months. With smoothies, its very simple to get my Cacao benefits everyday.
Read my article on choosing Chocolate Bars.

As always, my smoothies to the rescue…

……since real Cacao chocolate is very bitter. As I learned with many superfoods that I love, they may not taste so great on their own, so my solution is to throw them into my smoothies.

And trust me, I can make a smoothie that is so scrumptious and fruity and delicious, with sweeteners like Wild Raw Honey and Ripe Banana diced and frozen, it’s like  milkshake of pure heaven and health

The Mayans would be proud of me I think…….

Written by Gaiahealthblog.com

Photo by time.com

By the time I was 15 years old, my mom, sister, and I had moved homes at least 25 times. My father was an alcoholic. I was getting government-paid school lunches and had a weekend job at a local bakery. I was not surrounded by much ambition or inspiration.

But I knew the life I was given was special. I yearned to do something important with it, but I couldn’t find the words to explain this to anyone (and even if I could, I doubted I could find anyone who would entertain my “very optimistic” ideas).

Then I stumbled across a book in a secondhand store, and it changed my life. The Magic of Thinking Big by David J. Schwartz, Ph.D., brought my inner-knowledge words to life. This book heard me. It understood me. It gave me support, ideas, and endless encouragement for years.

Although the author died soon after I was born, he became my mentor, my inner coach, and my closest friend. He taught me to set my goals high, take action toward them every day, and always think positively to achieve them. He told me not to let any small circumstances (or small thinkers around me) make me small-minded.

“The strength given to me by the books I’ve read vastly outweighs any other source of influence in my life.”

His book turned me from feeling like a restless teenager into a formidable force in the world. I still cherish my original (enthusiastically highlighted!) copy.

Point being: I know the power of a good self-help book. The strength given to me by the books I’ve read vastly outweighs any other source of influence in my life. I’ve read hundreds since that day and have found common themes throughout them all. From the spiritual side to business advice and from age-old to contemporary authors, the same golden threads tie their words together. Here are the top five.

The 5 Key Principles I’ve Learned

1. Take 100-percent responsibility for your life.

This is Jack Canfield’s No. 1 Success Principle. It encapsulates the importance of owning every part of your life, including your mistakes. There is neither success nor joy to be had in blaming others and relinquishing control to other people or your circumstances.

“To create the life you want, you have to take sole responsibility for it.”

To create the life you want, you have to take sole responsibility for it. Forget your parents, your exes, the opportunities (or lack thereof) you were given. Your life’s direction is entirely up to you. Zero excuses. Success has no prerequisites, and there is no quality, certification, background, or nationality that has a monopoly on success. It’s all up to you.

2. You are allowed to be anything you want.

“Inherent in every desire is the mechanics for its fulfillment,” Deepak Chopra writes in The Seven Spiritual Laws of Success. It’s no accident that if you love to sing/write/teach/build companies/fill-in-the-blank, you were given talent in this area. And you are meant to be doing it!

The extent to which you use your gifts and capabilities is up to you (remember point No. 1), but they exist to be shared and to serve others. You have an obligation to be who your heart knows you can be. This way you make your highest contribution to the world and live regret free.

There are no accidents or unreachable goals that exist within your desires. You are also worthy of receiving the blessings (including financial blessings) that result when you bring value to others.

3. Your thoughts are everything.

In As a Man Thinketh (Tony Robbins’s favorite book and what some refer to as “the original text behind The Secret”), James Allen writes that with our thoughts we create our world. He’s right. It’s beautifully (if not deceivingly) simple.

“You can choose to feel good in every single moment.”

Feel like sh*t? It’s because of what you are thinking in that moment (probably fear- or guilt-based thoughts). Feel elated? It’s because of what you are thinking in that moment (probably gratitude or satisfaction with the world). The best news? Every single thought can be changed! You can choose to feel good in every single moment.

Every day, in every way, always reach for your highest-feeling thought. Focus only on what you want. Visualize. The Law of Attraction works like the law of gravity. It’s real. Every single area of your life right now has been manifested as a result of your thoughts. So guard your thoughts like a pitbull (and lose the negative people, pronto).

4. Love yourself.

In Life Loves You, Louise Hay suggests looking in the mirror and into your eyes every day and saying, “I love you. I really, really love you.” You do not need to do, have, be anything different to be worthy of love. You are worthy simply because you exist.

When you truly love yourself, you allow yourself to be the realyou. When your self-love is high, you vibrate at a frequency that deflects fear and that inspires others to be themselves too. It’s alluring. It keeps you present. It allows you to reject self-sabotaging behaviors.

You don’t busy yourself with what other people are doing. You understand that your needs matter and that when you fail sometimes it’s OK because life is giving you either a lesson or a detour. Which leads us to…

5. There is always a higher power at work (and it’s on your side).

Every biography I have read—from Steve Jobs’s to Maya Angelou’s—shares a similar truth: Do your best work and trust in a power that is bigger than you.

Here’s a little secret: We are all terrified. We all feel uncertain about a million things. We are all just doing the best we can. But when you apply the above principles of ownership, action, thinking, and self-love, you will be unstoppable. Why? Because you’re not alone here. We are all connected. We are all from the same source.

“The universe’s helping hand is on call, waiting to lift you back up, literally on demand, as soon as you center yourself and allow the above truths into your life.”

The higher power at work in our lives (call it God, the universe, source energy, it doesn’t matter) is working right alongside you—always. In moments of discouragement, don’t despair. Remember that you have already survived everything that has happened to you so far, and you will continue to do so. The universe’s helping hand is on call, waiting to lift you back up as soon as you center yourself and allow the above truths into your life.

The Takeaway

Every life is special. You matter. Your dreams matter. It’s up to you to take action in the direction of your dreams, and when you do, you’ll be met halfway—I promise.

David J. Schwartz still talks to me. In the moments that I doubt myself (including this morning, when I needed to summarize 17 years’ worth of reading into five simple lessons), I hear his voice saying, “Believe it can be done. When you believe something can be done, really believe, your mind will find the ways to do it. Believing a solution paves the way to solution.”

Blog by Susie Moore. She is the life coach columnist for the blog Greatist.

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Yoga Chitta Vritti Nirodha: The restraint of the modifications of the mind-stuff is Yoga 

“In the fall of 2013, I touched down on the tropical island of Bali along with 19 other yogis to embark on a 25 day inward journey towards becoming yoga teachers. The little regency of Tabanan became our home — surrounded by devotion, Hinduism, expansive black sand beaches, and the powerful surf — this place gave us the space for our hearts to expand. Through morning asana and pranayama practice, meditation, lectures and practice teaching, our mind, bodies and spirits were challenged to open to the teachings of yoga. Led by our teacher Suzanne and her assistant Alli, we were passed down their wisdom, learnings and experiences, expanding our own yoga practice and creating the path to becoming teachers.”
 

See more of Jon’s beautiful work on his website
http://jonchiang.com/

 
 

The most addictive foods are the most processed ones, with the highest amounts of fat and added sugar. It might be hard to cut out these foods, but with healthy alternative recipes, your body will leave the table smiling!

1. PIZZA

Just hearing the word ‘pizza’ can conjure up cravings for this savory comfort food for many people. And it’s no surprise, given its widespread popularity.

Most people also know that pizza is far from being a healthy food. Laden down with unhealthy oils, processed cheese, gluten, fatty meats, and much more, it’s clear that pizza is low on the healthy foods scale.

But fortunately that doesn’t mean you have to always go without. Making a pizza at home with healthy plant foods will give you the comfort and experience of pizza, without the strain on your liver and other vital organs. Not to mention your energy and waistline, which would only inhibit your healing process more.

This recipe is perfect to enjoy with friends or family, and pairs beautifully with a a big fresh salad.

Veggie Pizza (wheat & dairy free)

Ingredients:

1 gluten-free/dairy-free pizza crust (Sami’s bakery millet/flax crust)
1 jar marinara/pizza sauce
1-2 cups thinly sliced red, yellow, &/or orange bell peppers
1 cup mushrooms, sliced
1-2 cloves garlic, chopped
1/2 cup olives, chopped
1/2 red onion, sliced
4 basil leaves
1 Tbs olive oil
1/4 tsp fresh dried thyme & oregano,
pinch sea salt & pepper

Instructions:

1. Preheat oven to 425 degrees F & position a rack in the middle of the oven
2. Bring large skillet to meat heat, add 1 Tbs olive oil, onions, peppers, garlic, dried herbs, salt & pepper & stir. Cook until soft 10-15 minutes.
3. Top pizza crust with desired amount of marinara/pizza sauce & top with sautéed veggies
4. Place pizza either directly on oven rack or pizza stone
5. Bake for 15-20 minutes
6. Top with fresh basil & red pepper flakes, if desired

Eat & enjoy!

Recipe from MedicalMedium.com

2. CHOCOLATE

Chocolate can be good for you depending on the quality. Try not to go for any milk chocolate bar off the shelf. It is not only lacking in the nutrients good quality chocolate has, but is also probably loaded with added sugar and milk. If those are the first two ingredients on the label, move along.

This homemade chocolate is made with just a few essential ingredients – virgin coconut oil, cocoa or cacao powder, and pure maple syrup. (Feel free to use whichever liquid sweetener you prefer). The virgin coconut oil replaces the cocoa butter found in traditional chocolate so while it needs to be kept in the freezer, it’s a great way to sneak some coconut oil into your day. You can also use any toppings you’d like – dried fruit, nuts, + seeds all work lovely. It melts much faster than regular chocolate, so be sure to keep it chilled until ready to enjoy. Eat it straight from the freezer!

Vegan Chocolate Bark

Ingredients:

1/4 cup raw hazelnuts
1/4 cup raw almonds
1/3 cup large flake dried coconut
1/2 cup virgin coconut oil
1/2 cup cocoa or cacao powder, sifted if necessary
1/4 cup pure maple syrup
1 tablespoon smooth almond butter, optional
pinch fine sea salt

Directions:

1. Preheat oven to 300F. Line a 9″ square pan or a small baking sheet with two pieces of parchment paper, one going each way. Set aside.
2. Add hazelnuts and almonds on a baking sheet and roast in the oven for 10 minutes. Remove baking sheet and add the coconut flakes and spread out. Continue roasting the nuts and coconut flakes for another 3-4 minutes, or until the coconut is lightly golden. Watch closely to avoid burning – coconut burns fast!
3. Place hazelnuts on several sheets of damp paper towel. Wrap the hazelnuts and rub them vigorously with the paper towel until the skins fall off. It’s ok if some skins don’t come off. Discard the skins and roughly chop the hazelnuts and almonds.
4. In a medium saucepan, melt the coconut oil over low heat. Remove from heat and whisk in the cocoa (or cacao) powder, maple syrup, and almond butter (if using) until smooth. Add a pinch of sea salt to taste. Stir in half of the almonds and hazelnuts.
5. With a spatula, spoon the chocolate mixture onto the prepared parchment-lined pan or sheet and smooth out until it’s about 1/4-1/2 inch thick. Sprinkle on the remaining nuts and all of the coconut flakes. Place into freezer on a flat surface for about 15 minutes, until frozen solid.
6.Once frozen, break apart into bark. Store in the freezer until ready to eat. I don’t recommend keeping it out on the counter long because it melts fast.
Tip: To make this nut-free, simply omit the almond butter, hazelnuts, and almonds. It will still turn out just fine! You can try adding toasted sunflower seeds on top for a little crunch.

Recipe from OhSheGlows.com

3. CHIPS

Potato chip cravings don’t mess around. But answering that craving with store-bought veggie chips isn’t a great idea: They’re often made of mostly potato starch and coloring, and devoid of any actual real vegetables. What to do? Easy. Skip the greasy bag of chips and make your own batch from real veggies—and little else.

Spiced Sweet Potato Chips

1 12-oz sweet potato, peeled

½ tsp ground cumin
¼ tsp sugar
¼ tsp chili powder
¼ tsp salt

1. HEAT oven to 375°F.
2. SLICE potato into very thin slices using v-slicer mandoline. Spray 2 baking sheets with cooking spray. Arrange potato slices on the baking sheets in a single layer. Coat slices lightly with cooking spray.
3. BAKE for 7 minutes, or until barely starting to brown. Turn potato slices over and return to the oven. Bake until lightly browned, about 7 to 10 minutes more. Transfer finished slices to a bowl and repeat with remaining slices, if necessary. Meanwhile, in a small bowl, combine the cumin, sugar, chili powder, and salt.
4. POUR spice mixture over chips and toss well before serving

Baked Beet Chips

3 med beets
1½ Tbsp coconut oil
¼ tsp salt

1. HEAT oven to 350°F. Peel 3 medium uncooked beets and cut into thin slices. Toss with coconut oil and 14 teaspoon salt.
2. SPREAD slices onto two baking sheets in a single layer and bake for about 15 minutes. Flip beets and bake for an additional 10 to 15 minutes, or until beets have dried out and become crisp. Cool before serving. Chips can be stored in an airtight container for up to three days.

Recipe from Prevention.com

4. COOKIES

When your sweet tooth kicks in, a nice chocolate chip cookie always hits the spot. But did you know just one of these cookies contains around 200 calories and 18 grams of sugar? And let’s face it, when have you ever eaten just one cookie when a craving strikes?

Welcome to the dream cookie. Ram packed with healthy ingredients, chewy, crispy around the edges, thick and bite-sized, with healthy dark chocolate sprinkled throughout.

Irresistible Chewy Trail Mix Cookies

Ingredients:

DRY INGREDIENTS

• 1 cup gluten-free rolled oats, blended into oat flour
• 1/2 cup almond meal or almond flour
• 1/2 cup gluten-free rolled oats
• 1/2 cup thinly sliced almonds
• 1/4 cup Sucanat or coconut sugar or brown sugar
• 1/4 cup shredded unsweetened coconut
• 3 tablespoons mini dark chocolate chips (or finely chopped chocolate)
• 2 tablespoons raw cacao nibs
• 2 tablespoons sunflower seeds
• 2 tablespoons sesame seeds
• 2 tablespoons chia seeds
• 3/4 teaspoon cinnamon
• 1/2 tsp fine grain sea salt
• 1/2 tsp baking powder
• 1/2 tsp baking soda

WET INGREDIENTS

• 1 tablespoon ground flax + 2 tablespoons water, mixed together
• 1/4 cup “drippy” raw almond butter (or other all-natural nut butter)
• 1/4 cup coconut oil
• 1/4 cup pure maple syrup (or other liquid sweetener)
• 1 tsp vanilla

Directions:

1. Preheat oven to 350F and line a baking sheet with parchment paper.
2. Whisk together the ground flax and water in a small mug and set aside so it can gel up.
3. In a large mixing bowl, whisk together all of the dry ingredients.
4. In another medium sized bowl, stir together the wet ingredients, including the flax egg until thoroughly combined.
5. Add the wet mixture on top of the dry mixture and stir well until combined. This will take quite a bit of stirring until all of the dry patches of flour are gone.
6. Portion small balls of dough (just smaller than golf balls) onto the baking sheet, spacing them a couple inches apart. I ended up baking two trays of cookies because I didn’t know how much they were going to spread out.
7. Bake cookies for 13-15 minutes (I baked for a full 15 minutes), until light golden brown on the bottom. Cool on the baking sheet for 5 minutes before transferring to a cooling rack until completely cool. The cookies will break apart easily until cooled, so be careful.
8. Wrap up and store leftovers on the counter or in the freezer, if desired.

Recipe from OhSheGlows.com

5. ICE CREAM

Easy as 1-2-3, this creamy, sweet and cool snack or dessert proves that added sugar and oil are not always necessary to satisfy your cravings. Keep some peeled bananas in your freezer so they’ll be ready when you are.

Banana Nice Cream

Ingredients:

• 2 large bananas, sliced and frozen
• 1 cup unsweetened plain soymilk
• 2 tablespoons creamy almond butter or peanut butter

Method:1. Put bananas, soymilk and almond butter into a blender.
2. Purée, turning off the motor and stirring the mixture two or three times, until smooth and creamy.
3. Pour into two bowls and serve

 Recipe from Wholefoodsmarket.com

Blog compiled by Breathe in Life Co-founder, Melissa Jol

Photo by Karen Wise
 
 

There is something quite comforting knowing that everything in the universe has its place in time – that nature has intended for a reason.

A simple moment – when I walk to my local farmers market in the summer months there is nothing like seeing the picture-perfect pints of bright strawberries, blueberries, blackberries and raspberry’s. They are captivating the senses and sending delicious energy through the body. But when that’s not available at your winter farmers market, don’t fret. There is always something delicious and nutritious in season and readily available, no matter where you live or what time of year.

Eating what’s in season is what our bodies have adapted to for generations. What’s happening in nature at this very moment has the nutrients and immunity properties needed to survive. Eating in season can be an eye-opening experience that can satisfy the senses and bring explosions of new flavours and textures into your life.

Here are a few reasons why I am inspired to visit my local farmers market – I hope they inspire you.

Flavor

Produce that has been able to fully ripen in the sunshine tastes wonderful! Nothing says optimal flavour like crisp, fragrant, juicy and colourful. Those fresh-picked heirloom tomatoes can taste like candy. They can even be eaten like an apple.

Nutrition

Plants get their nourishment from the sun and soil they grow in. Seasonal produce is picked when it has fully developed, leaving it packed with nutrients at it’s peak. They are fresher and contain more vitamins, minerals, phytonutrients, antioxidants and fiber that will help maintain a healthier you. Compared to eating items that are grown in unnatural conditions or travel miles to get to your grocery store, in-season foods are always at their best.

Environment

Seasonal produce can grow with little human assistance, using the sun and soil as much as possible. For example; pesticide, herbicide and genetically modification. We know the harmful effects these toxic products have on our body. Seasonal food is more likely to be produced locally, reducing our toxic load on the environment via “food transport”.

Economy

Not only are you helping the environment, but also you are helping yourself save money. Seasonal food is much easier and cheaper for the farmer to produce and who would rather sell the produce for a lower price, than not at all. Additionally, local and seasonal food is always cheaper than food grown in hothouses and needs to travel hundreds of miles to get to your local grocery store. Usually the price is about double for items that are not currently being harvested.

Community

Support the local farmers and local industry. Getting to know where your food is coming from, who is growing your food and how they do it makes you feel more connected to the whole process. Farmers markets showcase community and encourage us to make a difference in the world regarding our recent food practices and environment. Let’s do our part and support sustainability in our communities.

Home Cooking

Eating seasonally forces us to cook more – and there is nothing you could do better for your body. When you are in the kitchen you are in control. That be of which cooking oil you choose, the amount of sugar added and you are consciously making healthier choices for your body. Don’t forget to add a very important ingredient into your food, love. By adding this energy into your cooking you are nourishing your friends, kids and family with this special ingredient and creating a gratifying experience.

Creativity and Variety

I love getting creative at the market! There is always something new popping up every week. Take the chance to buy something you have never seen or heard of before, take it home and try something new! Not only is creativity good for the brain but variety is good for the body. My teacher once said that on average we eat the same 15 foods, well this stuck with me! By changing our menu to what’s available we are also avoiding food intolerances and allergies.

Organic/Pesticide free

When food is grown outside of its natural season it needs assistance and as mentioned before this is where all the toxic ingredients come into play. By choosing local, seasonal food you are avoiding these harmful toxins. Many farmers cannot afford to go through the organic certification process, meaning they cannot label their foods as organic but still follow natural and healthy growing practices. So no need to be as careful shopping at the market for “organics” than you do at the grocery store.

Support of Seasonal Needs on The Body

The natural cycle of produce is perfectly designed to support our health.

In Spring, focus on leafy greens as they help us alkalize and detox after a long winter of heavier foods. They also represent the new growth of the season – important in our Mind-Body connection. In the summer, we need cooling foods and to stay hydrated. Berries, mint, cucumber and watermelon do the trick. For fall, turn towards more warming foods such as carrot, sweet potatoes, onion and garlic. Come winter, turn even more exclusively toward warming foods. All animal foods fall into the warming category; fish, chicken, beef and lamb. Warming spices include ginger, peppercorns and mustard seeds.

Building a lifestyle around seasonal food facilitates the body’s natural healing process.

Harmony

Living in tune with nature is a gratifying and rewarding experience. You connect with the earth, the moon and create a deeper understanding of our environment. Following these practices we can live in balance with our surroundings rather than confusing them with living in conflict with nature. Embrace the natural rhythm of nature. Trust and respect our food, as it is nourishing and good for us.

Wednesday Wellness wisdom from Meghan Trompetter, Nutritionist & Guide for Breathe in Life

It’s no secret. Nature is the ultimate medicine. The indigenous cultures have known this all along. We are now slowly also remembering. As we immerse ourselves in nature, magical self-transformation seems to automatically run it’s course. The same can same can be said for yoga; it’s transformational power can be also immense. So, what happens when we take the time to combine the two; Nature & Yoga, and dive into a deep exploration of both the wild and remote locations of our beautiful planet while we simultaneously engage in our internal exploration?

As a avid farmer, yogi, surfer, explorer, bio-hacker, lifestyle consultant; nothing serves me more than allowing nature’s messages and lessons to become clear and concise. As we begin to truly connect with our surroundings, something incredible begins to alter our state of being. Worries that seemed so important, so relevant; begin to melt away. Our human senses light up; allowing us to feel, see, smell, hear, and perceive on a much deeper level. A web of waves we’ve named “connection” or “unity” takes hold, and guides us. Time becomes irrelevant. Words become irrelevant. In these moments, we allow ourselves to simple be.

We all have a personal quest, a purpose. Unfortunately, many of us have become numb to the pull of our internal compass, conditioned to follow. Why? I’ve been wrong many times before, but I believe the two causes are Fear, and Comfort. They coincide and collaborate. If we dive into the science; we see evidence that a primitive part of our brain called the “amygdala”; is the reason we fear things outside of our control, and the reason we latch onto comfort. For centuries, this served our species; allowing us to gain strength in numbers and keeping us safe from natural predators and enemies. Fast-forward to 2016, where civilisation has completely transformed the way we experience life. Yet, most of us still feel the impulse of surrender, or amenity, contentment.

If and when… we allow ourselves to adopt the practice of yoga and embrace the ruggedness on the nature, as our inspiration and our discomfort; we grant ourselves the gift of self-transformation & personal growth, reconnecting with Nature’s spirit!

Here is a short list; 5 ways to maximise our self-transformation, when exploring some of the Earth’s most remote and untouched marvels.

1- Create Space for Silence in the Morning

By beginning our day with an allocated period of silence, we create less impact and influence on our environment. This can be a beautiful gift to those around you and yourself. This also allows us the chance to enter a state of reflection and connection to your immediate surroundings.

2- Carry a Journal

It is in the moments of silence, where we allow ourselves to simply “be” and “hold space” that inspiration is welcomed to work its magic. Think of inspiration as an awesome radio signal, and you are the antenna. How clean & clear is your reception?

3- Be Mindful of Your First Meal of the Day

This seems difficult for most of us to grasp because there are so many different opinions and diets claiming to be “the one”. I recommend learning more about your body, by studying your heritage & genetics, the origin of the foods you consume, how your body reacts to those foods, and what nutritional combinations give you optimal performance; physically and mentally. This is no easy task. This may take years to master. I recommend looking into the Bulletproof Diet by Dave Asprey, and the Primal Blueprint 101 by Mark Sisson if interested. These are two incredible individuals, and now friends of mine, whom have devoted their lives to pursue the study of maximum human health and performance.

4- Meditate by Visualising and Emitting: Love, Gratitude, and Forgiveness

My friend and founder of Mindvalley; Vishen Lakhiani gave me this tool, which changed my life forever. I’ve modified his version of visualising 6 phases, and chopped it down to 3 phases for the first 90 days of practice. By taking a few minutes out of our day (before / during / after your yoga practice would be best) to vibrate and emit these 3 feelings (one at a time), we create the breading ground for a transformational shift; allowing us to see the positive side of situations, and to be more welcoming to whatever the journey sends our way.

5- If You’re Scared of Doing It.. Do It Scared

We’ve put ourselves out there! We’ve made it this far… We’ve travelled to, or on-route to a beautiful remote location… At some point you’ll be faced with a challenge that scares the shit out of you. This is your moment! Remember why you came here. You came on this transformational journey to conquer fear and seek discomfort. As a reminder… When this question is asked to most while on their deathbed: “What is your biggest regret?”, over 90% of answers relates to “Not taking a risk when they had the chance”. DON’T LET THIS BE YOU! Live in the truest sense of the word.

My intention for this post is to give you a poke in the ass to seek out your next adventure. If you’re looking for the perfect transformational travel experience, check out our 10-day journey thru Iceland with Breathe in Life; in April-May 2017. Here is a direct link to reserve your spot. You can also message me directly at [email protected]. I love discussing and interacting with my readers! You can also sign up to my bi-monthly newsletter for updates and my organic farm project in Nicaragua here!