Eating For Optimum Health

Valentine’s Day “Sugar” Cookies (Refined SF, V, GF)

February 1, 2017 // by Admin// Leave a Comment

Love is in the air! At least it is for these awesome vegan + gluten free Valentine’s cookies! So, break out the heart cookie cutters and your favorite Elvis Presley playlist so we can get started!

As you might have noticed by now, I clearly live a gluten free and planet healthy diet. I try to chose recipes that both serve the earth and my gut in the best way possible.

“Cooking is like love: It should be entered into with abandon or not at all.” — Harriet van Horne

You may have also recognized my sweet tooth. I love desserts. In particular, I love holiday desserts. Baking (Or blending) for the seasonal favorites are my favorite health challenge. I love to transform holiday’s naughty side into something you can feel good about while maintaining your sweet tooth’s integrity. Mmmm.

Let’s get started.

My daughter was dazzled by the mess that these created whilst we began to make this beautiful concoction. She was even more dazzled by the sight of them as we sprinkled them with rainbow speckles warm out of the oven. Sorry, Zya, not quite old enough yet. All mine? Forget it. I have 2 hungry room mates that are absolutely of age to enjoy these savory treats, and while I am single, I am still generous with my baked goods.

“There is no love sincerer than the love of food.” ― George Bernard Shaw

You may be surprised that the key ingredient to these sweet treats are raspberries! YES! Raspberries. You don’t need fake food coloring to make incredible colors for your desserts. Mother earth has provided us with a rainbow if fruits and vegetables to do that for us quite naturally.

PREP TIME

2 hours 30 mins

COOK TIME

12 mins

TOTAL TIME

About 3 hours

Decadent and, “Buttery,” Valentine’s Day Sugar Cookies.

Author: Alana Roach

Recipe type: Dessert

Cuisine: Gluten Free, Vegan, Refined Sugar Free

Serves: 30 cookies

INGREDIENTS

For the cookies:

•1 cup vegan buttery spread

•1 cup coconut palm sugar

•¼ cup unsweetened apple sauce

•3 cups gluten free flour blend (I like Bob’s Red Mill brand)

•¼ teaspoon of pink himalayan sea salt

•½ teaspoon of vanilla extract

For the frosting:

•¼ cup vegan buttery spread

•2 cups powdered coconut sugar (Learn how to make your own here)

•1 Tablespoon non-dairy milk (Choose your favorite! I really loved these with cashew milk)

•the juice of 10 raspberries, strained

METHOD

1To make the cookies: Cream the buttery spread and the coconut sugar. Slowly stir in the applesauce and vanilla extract

2Add the gluten free flour blend and himalayan pink salt and mix until combined. If the dough seems too moist, add a bit more gluten free flour.

3Divide the dough into two balls. Wrap each ball in plastic wrap and refrigerate for at least two hours.

4Preheat oven to 350 degrees. Line a cookie sheet with parchment paper or grease.

5Spread waxed paper on your rolling surface and sprinkle with gluten free flour. Unwrap one of the discs and sprinkle liberally with gluten free flour as well.

6Roll the dough to about ¼ of an inch thickness. Cut out your hearts, and place them on the cookie sheet. Bake at 350 degrees for about 10-12 minutes. They should be just slightly golden brown on the edges. The time may vary depending on the size of your cookie cutters. The hearts I used were about three inches across. Cool on wire racks.

7For the frosting: Press the raspberries against a fine mesh sieve over a large bowl. Discard the seeds.

8Add the vegan buttery spread and mix on medium speed.

9Add the coconut confectioner’s sugar a little bit at a time. When the frosting starts to look crumbly, drizzle in the non-dairy milk.

10Add the remaining coconut confectioner’s sugar and mix. If the frosting is too wet, add more confectioner’s sugar. If it’s too dry, add a bit more non-dairy milk. The more you make this recipe and/or frosting, the better it will get. So just do the best you can and have fun!

11Frost the cooled sugar cookies and top with sprinkles if desired.

Enjoy!

“People who love to eat are always the best people.” — Julia Child

Namaste, soul family

BIO : Alana Roach is a International Yogi currently based out of Annapolis, MD. Formerly adorned by the city lights and the busy streets of America, she was then whisked away by the illustrious path of yoga and took to traveling the world to share it with others. A few years back she started to write about the transformation she undertook by practicing conscious living. Her passions became her career and she now holds RYS Teacher Trainings & International Retreats, Health Coaches, and writes every opportunity she gets. In her spare time she loves cuddling with her daughter, surfing, being in nature, and living amongst her ever growing and global loving and conscious community. She is on Facebook , Instagram, Twitter, and can be reached by email explorationsofself@gmail.com & for health coaching at SelfHealwithAlana@gmail.com

A Place to Plant in Your Heart

November 30, 2016 // by Admin// Leave a Comment

With our Costa Rica retreat just two months away, we want to share with you why Nosara, Costa Rica is one of the most vibrant, healthy and beautiful places on Earth!

Our retreat takes place at the Bodhi Tree Resort in Nosara on the Nicoya Peninsula. The entire region is a protected wildlife area and remains one of the most pristine places on the planet!

Nosara has one of the greatest numbers of centenarians in the world based on it population. It is one of best of “blue zones” on the planet where people live the longest. My first thought was “What are they doing and how can I do it? The answer came in the form of food, fun, movement and nature!

The food in Nosara is not only fueling but the most delicious you’ll ever try! The fruits and veggies are healthy and huge! In the USA, we only see such big produce when it’s genetically engineered. In Nosara, the fruits and veggies are not only 100% organic but they are also the freshest. In U.S. supermarkets, they are shipped frozen or chocked full of preservatives. So, it’s really refreshing to bite into a juicy mango that’s been plucked off the tree in Nosara!

While we walked through, my talented and handsome companion took these beautiful pictures www.lancelaurence.com

Good food is a huge part of the equation but it is the spirit of the people that will make you fall in love with this corner of the world! The people are warm-hearted and happy to lend a hand or point out directions. The people work hard but know how to have fun too. Whether its traditional festivals or just sitting around playing cards and laughing, there’s a lot of joy here! The people of Nosara are hardworkers but work is far more pleasant in paradise. No need to stop working at 65 like in the States. You’ll find the centenarians here are still out in the fields doing manual labor! But they don’t bemoan still working because they have the vitality to do it! After all, it’s the movement of their daily activities that give them such a long lifespan! The centenarians say that having a “plan de vida,” or reason to live makes them feel needed and gives them a sense of purpose that often centers on their family.

Fresh and local fruit and vegetables! I am in heaven![costaricantimes.com]

The health and wellness puzzle of Nosara would not be complete without the piece of nature. It’s not just humans that call Nosara and the Nicoya Peninsula home, over 100 tropical species from parrots and monkeys to anteaters and iguanas roam freely in this land. The locals share the land and it’s their love for the land that is the biggest secret to their longevity. Mutual support sustains the people, plants and animals in a well-balanced harmony. The land provides so much and teaches us to align with our spiritual self. We feel so connected to that deeper part of ourselves here just by breathing in the air and feeling the sun’s rays.

The energy of Nosara is palpable. You can feel it just by walking through the rainforest canopy or lying on a white sand beach. Many visitors say they do not need to sleep or eat nearly as much in Nosara as the energy of the place sustains them. This magical aspect of the land makes it a perfect place to practice yoga, self-reflect or sing and dance with community!

The more we experience Nosara, the more we find to love! Scuba-diving, surfing, waterfall hikes, awesome people and nearly year-round sunny days truly makes this paradise shine!

But to really explore the Nicoya peninsula, you have to experience it firsthand! Just a few spots left for our retreat of a lifetime this January at the Bodhi Tree Resort. Come join us for world-class yoga, sound healing, food and adventure at the most beautiful resort in the most beautiful place in the world. See you soon!

About the author: Brian is a teacher and healer. He brings the mind, body, heart and soul back into balance through overtone chanting, crystal and tibetan singing bowls and tuning forks.

He has the unique ability to hear oto-acoustic emissions, the natural
frequencies emitted by the body.

His spiritual name “Anahata Nada” means “unstruck sound” and echoes his ability to hear the sounds of the cosmos. Anahata also means heart and speaks to Brian’s passion to help others hear the sound of their heart to guide them on their journey. Follow on instagram @anahatanada333 www.besoundnow.com Contact: bjrusso333@gmail.com

5 Ways To Feel Into What Works For Health

October 19, 2014 // by Alana Roach// 1 Comment

I was recently approached by someone who was curious about the way our mind and body connect in relation to the food they give it. They, like me, had more than one expectation when, “Going mind/body green.” Expectations can lead to confusion, and I have explored my own questions with vigor and dedication for the past 6 years. Yoga has opened me up to a mind/body/Spirit connection that I had never dreamed possible. Shortly after my first yoga class I stopped eating chicken and beef… why? I simply lost the taste and it felt right. I have been FEELING into what is right ever since and benefiting leaps and bounds. A lot of it, for me, is trial and error. I want to share some of these trials with you. Please know that I am not a doctor, please seek a health professional before trying any of this on your own.

Please remember that these are merely examples of my own experience and I truly believe that everyone is a bit different. I am an advocate of learning how to LISTEN to your body with and open heart and attuning that heart so you can more easily access Self-Love & Acceptance.

5 Ways To Feel Into What Works For Health

1. Trying new things. I had to say it, but if I don’t try it, how do I know if it feels right or not. That could mean that yoga class or 5k marathon you have been putting on the back burner. Typically when I try something knew I reflect for a bit afterwards. I close my eyes and take about 5 or so long inhales and exhales, being mindful of my breath. After I empty my mind, I notice how I feel in that moment. If I feel even a little better than I did when I walked in, I mark it off in the, “Do it again category.”
2. Eating slowly and deliberately. I try to only eat when I am hungry and when I eat slowly I am able to savor the flavor of the food I am eating. I can feel the textures, taste the juices, and I give my body time to fill up! It takes about 20 minutes for our belly to chat with our brain and let it know that it’s full. I eat extra slow these days (Or maybe it feels that way because I am usually the last one to finish).
3. Journaling how you feel after you eat. This can be fun and also a little disheartening. When I started to recognize the patterns in how I felt after I ate certain foods, I realized I had to make major changes in my diet. This also means to recognize how you feel in the morning after you eat that late meal. Timing food can be a big factor in feeling your best. So once again, eat your meal or drink your juice and close your eyes, take a few deep breaths, and say to yourself, “How do I feel in this moment.” With love and kindness, answer HONESTLY (Honesty is the only way this works)… If you feel tired, groggy, grumpy, foggy, upset stomache, bloated, and the like… you may have to reconsider what you are putting in your body.
4. Eating the Ahimsa Way. Ahimsa is a yogic term which means non-violence. This could mean non-violence for you but also non-violence for whatever it is you are consuming. I am not saying to go vegan because again, no two bodies are the same… but I am saying to notice where your energy level is after you eat that farm raised egg, chicken wing, etc. Do you all of a sudden feel angry, sad, etc? The cleaner I started eating, the more sensitive to this I became. Opting for organic whole foods is always a safe bet, but no two people are the same in what they need, breathe/pause, feel into what’s right.
5. Environment. Surrounding myself with positive, uplifting people and seeking out healthy environments (Excluding bars, etc.) helps me stay on track. This becomes easier the healthier one gets. I believe we are all mirrors for one another, and like attracts like. Water will seek water at the same level, so the healthier and whole you get, the more of the same will come to you. So work on yourself, practicing self-compassion, unrelenting forgiveness the whole way. Just be mindful of what or who you put your energy towards or into. Breathe/Pause/Ask!

With much love, light, and honor for your Inner Journey,

Alana Roach
CYT, E-RYT, Wellness Motivator, Travel Blogger/Writer/Artist
alanaroachyoga.com

Want to explore feeling into your health with me in Costa Rica this January? Click here to find out more!

Season of Change

August 25, 2014 // by Alana Roach// 1 Comment

Rainy Day Costa Rica www.lancelaurence.com

This is the first fall season I will be spending in the tropics for the entire duration. My body is remembering the excitement of the leaves beginning to turn orange and yellow and the smell of pumpkin spice at coffee shops. There are seasons in the tropics of Costa Rica as well, just a bit different. We are coming into “Rainy season.” Appropriately named because, well… it rains, a lot. It is only starting to rain here and for the most part, we have been lucky I hear from the locals. We had one torrential downpour 2 weeks ago and then it’s only been scattered showers since. I love it when it rains here. Since our place is only screened in and there are no windows and earth walls, we get to experience the thunder storms with incredible surround sound. It’s amazing. Rainy season is also known as, “Green season,” also aptly named because everything comes to life here when it rains. The forest is lush with reverent fervor. There is this magical hummingbird who sips from the blossoms every day, literally drinking in the beauty. Fall is also a great time of reflection as it brings in external and internal changes. Here are some of the ways I honor the, “Season of Change,” no matter where I am in the world.

Self love. Change can bring restlessness and irritability, fear and resistance. Breathing into the moment and going with the cycles of change with self love make change a miraculous unfolding. Remember, God wouldn’t bring you to it, without bringing you through it.
Pumpkin Spice, Vanilla, Cinnamon, & Nutmeg. I put it in everything and anything. I love adding it to coffee, quinoa/oats, banana mush. Your favorite fall spices are really good for your system as well, read more on this here.
Pumpkin Seeds. I love roasting pumpkin seeds in the oven and playing around with new healthy treats like this healthy carrot bread. The heat from the oven on those cooler fall days is a nice bonus.
Meditation. Being still through change brings a greater perspective with non-attachment! See what I have to say about meditation here.
In Ayurveda, we suggest cleansing every season and eat foods that are locally grown in that season for optimal health. See here for suggestions.
Marathons/Triatholons. All of that hard work has paid off and most of you thon-ers are about to run/bike/swim through the finish line. Way to go!
Gratitude. Gratitude has improved the way I live my life in the most profound way. When we find things to be grateful for, we can know no fear.
Yoga. Create space in your day for yoga, even if it’s 5 minutes. Yoga helps you connect with your Divinity. A great reminder that you are eternal and this moment will come and it will go but you remain the mountain through the seasons.
Family time. While being able to sit with you alone is important, the importance of establishing a sense of community is too. This of course means our roots but also our extended community. We all are so deeply connected. I know this and so I greet you into my family as so many of you have welcomed me into yours. In my personal journey I am looking to create more space for celebrating togetherness for the sake of being together. Aho.
Staying inspired. What motivates you? What is that one thing you have been thinking about doing all year but haven’t started? Feel blocked? Find someone who has done what you are trying to do, ask them how they did it. Or start slowly, and ask yourself, “What is the first step of making this become my reality?” For instance, I always wanted to world travel and 5 years ago I realized that in order to get the ball rolling, I should get a passport, even if I did not have an itinerary. Taking that first step opened my creative center and began my initiation into what faith in action really means. Everything fell into place after that, it just took a beginning. If travel is something you have been thinking about doing, but haven’t made the leap, check out my upcoming retreat in Costa Rica! Explore the possibilities!

Beautiful stream with mini waterfalls in Santa Teresa www,lancelaurence.com

No matter where you are in the world, you can always stay inspired by fall. Every fall I am always brought to the song lyric by Bob Dylan, “And the times, they are a’ changing.” Fall, for me represents change with radical acceptance, breathing into the moment, and remember that the only constant is change.

What inspires you in the Fall season? I’d love to hear you!

With love and light

Alana Roach
CYT, RYT, Reiki, Life and Wellness Enthusiast, Writer, Globe Trotter

www.AlanaRoachYoga.com

Juicing and Why I love It!

July 21, 2014 // by Alana Roach// Leave a Comment

Beets, kale, cabbage, carrots, ginger, mint

In preparing for my journey to Costa Rica, I am making sure that my body and mind are as strong as possible. Travel can take a lot out of us, especially in the initial weeks of traveling long term. This means getting extra sleep, nurturing my body with yoga/strength training/cardio but not over doing it, and nurturing my mind with mindfulness meditations, and of course eating an extra healthy diet.

Veggies and fruits hold a ton of vitamins, micro-nutrients, and minerals but we have to eat a whole lot of them daily to get the most absorption of these into our systems. I don’t know about you but I have a hard time even thinking about chewing on 3 large plates of kale, 1 large beet, a whole batch of carrots, and a head of cabbage every day. It’s absurd! Especially as a traveling yogini, sometimes my schedule just simply does not allow for the time that goes into preparing whole foods like that. That is where juicing comes in.

Juicers are easy to buy on amazon and are well worth the money and I am sure someone you know has a juicer that is collected dust unfortunately, maybe they will lend it to you. Juicing has been known to restore optimal health to really ill individuals, don’t believe me? Watch the documentary, “Fat, Sick, and Nearly Dead.” That may change your mind. If you watch this documentary, you will see that every person who went on a juice fast sought the care of a medical doctor first to make sure it was safe to do so remember to consult with your physician before moving forward if you do start to fast! However, I am talking about just beginning to incorporate more veggies and fruits into your diet by way of weaving it into your breakfast, lunch, or dinner. Your body and mind will thank you later!

My Top 10 Reasons Why I LOVE Juicing!

1. Removes Toxins

2. Lowers Blood Pressure

3. Balances weight

4. Clean colon

5. Decrease allergies

6. Increases energy

7. Healthier skin, hair, bones

8. Helps balance hormones

9. Helps mental, emotional, and spiritual health

10. Helps sleep

Enjoying drinking to health!

“Let food be thy medicine and medicine be thy food” ~Hippocrates

I’ll see you on the mat.

Alana

E-RYT, CYT, Reiki, Wellness support, Freelance writer

Sign up to join me for Explorations of Self: A Costa Rica Yoga Experience – alanaroachyoga.com

Check out some juicing experts!

https://www.facebook.com/WholeHealthDesignsLLC

http://juicingexpert.com/

http://epicself.com

http://www.living-foods.com/articles/benefits.html

Explorations of Self: A Costa Rica Yoga Experience

May 17, 2014 // by Alana Roach// Leave a Comment

Starting in Jan. 2015, I will be teach the first of many retreats in Costa Rica. I love being able to experience different cultures while traveling light. There is something to be said about the “Hitchhikers Guide to the Galaxy,” all you truly need to bring is a towel and a toothbrush. I can’t claim that I have traveled with that little, but I like the idea. The more I travel, the less I bring with me. It is freedom. We aquire so much in the material as we grow. From small items to the large, we become subconciously and sometimes very conciously attached to these things. Currently I am in the process of slimming down these items. I am getting back to the basics. That is a big reason why I like yoga, all you need is an intention to do yoga. Sometimes you might want a mat, but not always. I think that is why I like the idea of surfing, it’s you, the board, and the ocean. I pick my activities like I pick my food, the less ingrediants the better.

Alana Roach, Wild Horses on the Nicoya Peninsula of Costa Rica with lancelaurence.com

Here are some ways to get back to the basics:

1. Declutter. Do you really need that dress you’ve had for the past five years and never wear or that broken printer you’ve been hanging onto in hopes of some day fixing? I didn’t think so. Get rid of it! Create a good-will pile, e-bay pile, and a junk pile. I know sometimes clearing space can feel daunting but the release you will get afterwards is by far greater than any anxious feelings you may have about doing it.

2. Do more yoga. It’s simple! Get to your local studio or pop on a youtube video at home. The more you practice getting into the flow of the present, the more you will instinctively get back to the bare nessecities in life.

3. Local Farmer’s Market. Buy local, buy often. When you support local farmers you are supporting a healthier you. Local raw honey has been known to fight pollen allergies and organic vegetables and fruit hold more nutrients. Plus, how good does a fresh tomato or local raw honey sound right about now?

4. Craft. Our ancestors used to do it often. We only do it in grade school unless we take a special interest in basket weaving and continue it into adult-hood. There is something to be said about creating something with our own hands or feet for that matter. Check out some of these great ideas for crafting with nature on Pinterest.

5. Only bring 1 back-pack next time you travel. You’ll be happy you did. Bring the bare minimum. A toothbrush, a towel, fresh underwear, socks, one change of clothes, and climate dependant gear like sun block, bug spray, scarves, etc. It’s less to watch, lug around, and worry about period. I will be hosting a Yoga and Meditation Retreat in Santa Teresa, Costa Rica Jan 17-24, 2015. I would love it if you came to practice the art of letting go with me in a community setting. Here is where you can find the details!

Remember, non-attachment comes in stages. I am definitely still learning to let go, but I can tell you that when I do, I find a new level of awareness that is so incredibly healing to my mind, body, and Soul.

“As spiritual searchers we need to become freer and freer of the attachment to our own smallness in which we get occupied with me-me-me. Pondering on large ideas or standing in front of things which remind us of a vast scale can free us from acquisitiveness and competitiveness and from our likes and dislikes. If we sit with an increasing stillness of the body, and attune our mind to the sky or to the ocean or to the myriad stars at night, or any other indicators of vastness, the mind gradually stills and the heart is filled with quiet joy. Also recalling our own experiences in which we acted generously or with compassion for the simple delight of it without expectation of any gain can give us more confidence in the existence of a deeper goodness from which we may deviate. (39)”
― Ravi Ravindra, The Wisdom of Patanjali’s Yoga Sutras: A New Translation and Guide by Ravi Ravindra

With much love always,

Alana Roach

RYT, CYT, Wellness Support and Freelance Writer

www.AlanaRoachYoga.com

Salt and Vinegar Kale Chips

April 12, 2014 // by Alana Roach// Leave a Comment

Kale is one of my very favorite super-foods. It has all of the essential amino acids we need plus omega 3’s and much, much more. I fell in love with kale years ago and starting mixing it is smoothies, making salads with it, sauteing it with a little olive oil and a pinch of Himalayan salt. One of my favorite quick “Kale fixes,” is baking it until crunch to make kale chips. Now, I know that there are several brands out there that do this to perfection, however at 7 or 8 $ a pop for just a small portion that I can eat in one sitting I prefer to make these at home. It took me a few times to get these just right, so please learn from my mistakes. Do NOT put too much olive oil, vinegar, or salt on your kale before baking. This results in soggy kale that tastes like ocean water… not so great.

Salt and Vinegar Kale Chips

Ingredients

One batch of organic kale, pre-bagged is easiest (My favorite brand is from Trader Joe’s!)

Himalayan Sea salt (Start with less, you can always add more later)

1 1/2 tbsp of Olive oil

2 tbsp of Vinegar (Pick your favorite!)

Baking Instructions

Preheat the oven to 350 degrees
Wash kale and pat dry with paper towels
Toss kale with salt, oil, and vinegar in a big bowl
Massage (Yes, massage) the kale to break down the toughness of it, recommended 5-10 minutes
Spread a thin layer of the kale on a baking sheet
Bake for 8 minutes and then toss, bake for an additional 5 minutes
May require additional baking time, check often to bake to optimum crispness and to prevent burning
Let cool for 10 minutes or eat warm!
Enjoy!
Store in a sealed Tupperware container
Good for 2 days

Want to learn more about Kale the Green Super Food? Check out these sites by fellow bloggers!

https://www.healthambition.com/health-benefits-of-juicing-kale/

http://articles.mercola.com/sites/articles/archive/2013/11/06/kale-benefits.aspx

http://foodess.com/2012/01/salt-vinegar-kale-chips/

http://www.aliveraw.com/Articles/Kale-The-Underappreciated-Superfood.aspx

http://kdvr.com/2014/02/04/super-food-kale-is-packed-with-healthy-things-but-dont-eat-too-much-of-it/

www.AlanaRoachYoga.com goes LIVE!

February 23, 2014 // by Alana Roach// Leave a Comment

My site is now live, go ahead and check it out at www.AlanaRoachYoga.com!

Valentine’s Day “Sugar” Cookies (Refined SF, V, GF)

“Cooking is like love: It should be entered into with abandon or not at all.” — Harriet van Horne