Join the Movement
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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.
2 hours 30 mins
12 mins
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
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
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
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!
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]](https://explorationsofself.com//wp-content/uploads/2014/09/image3.jpg)
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 cha
nting, 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
Fierce grace is finding golden opportunities in life’s silver linings. Fierce grace demands that we transform ourselves by seeing our setbacks as launching pads! When we greet the fierce grace in any area of our life, we are driven beyond any fear or complacency to embrace the raw beauty present to us in every moment.
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I am a single mother living a digital nomad lifestyle.
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Harmonic Health
The human body is a sound system. We are the physical manifestation of vibration. Every atom, molecule, cell, organ, tissue, liquid and bone in our bodies has its own specific rate of vibration which moves according to the same harmonic laws found in music.
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“You, yourself, as much as anybody in the entire universe, deserve your love and affection.” – Buddha
It’s been so challenging to confront myself over the past couple of months. So very challenging to look at myself in such a raw space of utter confusion about who I am and what I require to be happy. I am on my own for the first time in years.
On occasion I will cry and say, “Did I do the right thing?”
When it comes down to it, I wasn’t happy for a long time. I grew. I sat in the rainforest and on the beaches of Costa Rica and I questioned everything. I let go of everything I thought I knew and I welcomed whatever the Universe had in store for me. I surrendered.
The next thing I knew I was packing my bags and headed North only to plunge head first into another relationship. It was short lived. It was like a fairy tale and then a nightmare. Initially I thought I was getting what I deserved, a night in shining armor. Someone to heal all of my wounds. When he turned dark my heart quivered. Here I am again. What am I doing wrong?
Despite the encouragement of mentors and my community to stay single for a time so that I could grieve the loss of my long term lover, I didn’t listen. I stayed the course. I continued to open myself up to “love.” I kept attracting men that could not treat me the way I required because I couldn’t treat myself the way I require. They were broken because I was broken.
I decided to go on a 40 day Man Detox like Jesus fasted in the desert. I could commit to 40 days. If I needed to I would extend it out from there. It has been a journey. There have been trials and tribulations. I have been tested! I have fallen and then gotten back up.
Here is what I learned.
Have you ever done this? What were your greatest lessons?
Addiction once took everything I had. The insidious disease of addiction was the king of my court. Sometimes I wondered if I could have avoided the pain of it all if I would have been introduced to something that would have helped my mind and body be more balanced in a healthy, natural way. I came to realize that everything happened exactly the way it needed to so that I could get to where I am today. If I could take back the pain and suffering that my substance abuse caused, I absolutely would. No one wants to be that person, but I have learned that all of the pain from my past can be used to help others. I can let people know there is hope, and there is a lot of hope, of getting sober and leading happy fulfilling lives. I can tell you that from experience. This is just one way that it was done.
While using I was avoiding my emotions by distracting myself with outside things. I thought that if I could fill the unhappiness or uneasiness with something that would take me out of myself, everything would be OK. It worked at first. Or so I thought. Instead of acknowledging my emotions, I was shoving them down. Deep down. I felt like I had a solution but I could no longer stand being sober. Any amount of pain or unpleasantness while I was sober (Which wasn’t often) would set off a thousand switches in my body, triggering all of the other emotions I had been ignoring. That is no way to live! The problem that occurs when we avoid pain is that we miss opportunities to learn and grow from it. Pain is there for a reason, it wants to be heard, and it will get louder and louder until we listen. Often times emotional pain will show up in the body and get trapped until we find ways to acknowledge and release them. Yoga was the first way I experienced doing this in a slow and gentle way.
Growth is so exciting. Now that I am sober, I can look back every 6 months along my journey and see so much positive change within myself. When I was using I felt like time sort of stood still. It was the same thing, day after day. Surviving addiction was a miracle. I should have died numerous times. Being on the other side alive and sober I knew I had to make some major changes in my daily routine. I started to thread in exercise, yoga, nutrition, and other holistic modalities to replace bad habits. Doing these things on a regular basis allowed me to express the Alana that I had been stuffing down for years. I was free. Meditation and yoga helped my mind be still enough to not identify with my thoughts. The same mind that used to go a mile a minute was now finding calmer seas. Yoga and Meditation have been a huge part of my long-term sobriety. However, I believe this is applicable to anyone who wants to begin a yoga practice. We all have difficulties in life. The practice of mindfulness is beneficial to everybody.
It can be done in so many different ways, and the journey is as individual to a person as a snowflake. The best thing we can do is just start. My intention for you is that you feel unconditionally loved on your path, now and always.
Explore and Bloom!
Alana Roach
ERYT, Reiki, Intuitive Healing, Retreat Leader
AlanaRoachYoga.com
More links on yoga for recovery
http://alcoholrehab.com/addiction-recovery/yoga-in-recovery/
http://www.huffingtonpost.com/tag/yoga-for-addiction/
https://bradfordhealth.com/benefits-of-yoga/
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
Pura vida or PURE LIFE holds true in Central America for me. It was a big reason why I came back after visiting for the first time only 6 months ago. Despite my best efforts on the East Coast in the US, I still had some troubling symptoms that led me to believe I was less than healthy. Costa Rica inspired me to redesign my life because running from errand to errand to then sleep and dream about errands was not conducive to my well-being. My body and mind revolted. I would be so often tired by the end of the day that I had no time to even share my day with loved ones. I would fall sick from exhaustion. My mind felt fogged over. A general haze seemed to be engulfing every fiber of my being. I would get covered in tinea versicolor. I would have what they call, “Teacher burn-out,” and there is seldom serenity coming from within when a teacher is running on E. My hips hurt. My digestion got blocked up from God knows what because I ate as organic and healthy as I could.
During our vacation visit in March, I experienced my first dose of PURA VIDA. My mind started to de-fog, I slept more soundly, the food here felt more nutrient dense, I had energy despite rigorous hikes, I felt like I could BREATHE, omg… the air quality here is so magnificent, you should smell it! I became fortified and purified by Costa Rica. It became even more pronounced to me as soon as I left this paradise, that I needed to come back asap. When I left Costa Rica the haze crept back in, my energy body immediately felt sludgy, my mind felt chaotic, my digestion returned to it’s sensitive state, I got sick a week later, and I got consumed by consumerism once again. No longer than a month back in the US and I knew I had to come back to Costa Rica for my health.
So here we are in paradise, and I am here to share with you 5 Ways Moving to Costa Rica Improved my Health!
1. Vibrant skin. Tinea Versicolor Gone! I am prone to what dermatologist call Tinea Versicolor, which is a long term fungal infection. I have had it since I was 13 . TV breaks out in humidity and in being a yoga teacher that means I was covered in them. 2 weeks after arriving in HUMID Costa Rica, eating the local grown fruits and veggies, breathing the air, drinking the water, they went away. I have heard this is the case for some others who suffered from this fungal annoyance. It is gone, it is humid here, those two factors don’t usually line up for Tinea, but apparently PURA VIDA wins in this case. I won’t try and figure out the mystery, I will just enjoy (Thank you, Costa Rica).
2. Cardio Haven. There is so much raw beauty here that I can’t stand being inside for more than shut eye, it is incredible how nature draws you out when there is a beautiful symbiosis between you and it. Since moving here we are surfing almost every day and walking EVERYWHERE. My body is thanking me for it. I would squeeze in 20 minutes on the tread mill when I could between errands before and now my whole day is rich with heart healthy activity.
3. Digestion. Maybe it’s all of the locally grown fruits and vegetables that you can buy at any and all of the markets in town (There are about 5 to chose from.) Maybe it’s the quality of the water. Whatever it is, my digestion hasn’t felt so smooth in years. I am seriously boosting this as a reason why you should consider visiting here because I feel like digestion is KEY to leading energetic, happy, healthy lifestyles through all ages. I barely take any vitamins here and I don’t feel like I need them (I used to take about 20 vitamins a day) because everything has so many vitamins naturally.
![Fresh and local fruit and vegetables! I am in heaven![costaricantimes.com]](https://explorationsofself.files.wordpress.com/2014/09/image3.jpg)
5. Happy mind. I get to wake up everyday knowing that I am painting my life the way God intended it to be. I had a lot of, “What ifs,” “Can I really do this,” and “Am I worthy of this?” When I sat in silence and tapped deeply within the resonance of my Higher Self, the answer was always, “Yes.” Yes, I am taken care of. Yes, I can do this. Yes, I am worthy.” Moving to Costa Rica is another leap in my saying YES to my soul’s deepest yearning. I am co-designing my life with the Creator, sharing my passion for love through yoga with the world and let me tell you, my health is reaping the rewards more and more everyday because of it.
I look forward to resonating with you here in Santa Teresa, Costa Rica in the New Year, January 17-24 for Explorations of Self:A Costa Rica Yoga Experience. Register Here.
I’ll see you on your mats and in the ocean, PURA VIDA!
Love and light, and pura vida!
Alana Roach
CYT, E-RYT, Reiki, Retreat Leader & Travel Blogger
www.alanaroachyoga.com
alanaroachyoga@gmail.com
Follow me on facebook/twitter/instagram @alanaroachyoga
Alana’s love for yoga came from firsthand experience with just how powerful the practice is. “In 2009, Yoga found me. Inside the studio, she experienced a deep sense of belonging, but the most profound part was what happened after. “I felt as though I was at true peace. I finally knew what the word meant. Until that moment, I had just understood it cerebrally. There is something profound to be said about Peace dropping into the heart.” Read More
