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Healthy recipes and nutrition tips.

Plant Based Sweet Potato & Kale Burrito

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This burrito is delicious and super simple to make.  I’ve spent a lot of time traveling Central and South America, exploring their cultures as I host yoga + surf retreats.  I am a foodie.  I love trying new foods in different places and then adapting those recipes to fit my lifestyle and preferences when I come home.

While I LOVE bean burritos, sometimes beans cause inflammation in my gut so while we are going through this Spring season where our bodies are naturally detoxing in our liver and kidneys especially (See Ayurveda Nutrition), I decided to create this masterpiece with some alternatives.

This burrito contains sweet potatoes and kale, which can benefit your gut health and may support healthy vision, immune system, and brain functioning (Plus way more!  I encourage you to read up on these superfoods in your spare time! They are INCREDIBLE!)

Sweet potatoes are naturally rich in:

  • Vitamin A
  • Vitamin C
  • Maganese
  • Potassium
  • Fiber
  • Niacin
  • Copper

While kale is naturally rich in:

  • Vitamin C
  • Vitamin B6
  • Manganese
  • Vitamin A
  • Vitamin K
  • Potassium
  • Copper

I always feel better knowing that I am feeding my body temple with great foods, made by my loving hands, with food I could growing right in my back yard and not harm a single being doing it.

If you are vegan, take off the sheep’s goat cheese, please, and thank you.

I hope you enjoy this recipe as much as I do and please feel free to leave you favorite, healthy vegetarian or vegan recipes in the comments below!!  We have a lot of time to cook ourselves delicious and healthy meals right now!  Let’s all inspire each other to use this time wisely and maintain our mind + body connection and health!

This recipe will yield 2-4 burritos depending on their size!

 

Feel free to save this recipe card & enjoy!!

 

 If you have any more nutrition questions, feel free to email me at Explorationsofself@Gmail.com!

You can also book your 15 minute free Lifestyle Consult with me here.

I would love to work 1 on 1 with you remotely to get you feeling amazing mentally, physically, and spiritually!  I combine nutrition coaching with yoga and dharma teaching to suit your lifestyle with an option to add on business coaching for a total lifestyle up-level and shift.

Life your JOY, always.  It’s your birthright.

 

Alana is the founder of Explorations of Self!  She is a mother + certified international yoga, barre, reiki, integration nutrition expert, shamanic energy worker, writer, musician, and artist who enjoys helping her clients live their JOY in mind, body, and spirit.  Alana does logistics plus leads international wellness retreats.  She also specializes in copywriting, design, and social media management for wellness professionals. Alana is a rebirthing breath-worker who also has doula training with a passion for helping mothers and families live, birth, and connect consciously.  In her spare time she enjoys being with her family and friends, meditating, doing yoga, laughing, dancing, creating, painting, singing, writing, traveling, SURFING AND STAND UP PADDLE BOARDING.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

References:

https://www.healthline.com/nutrition/sweet-potato-benefits#section1

https://www.healthline.com/nutrition/10-proven-benefits-of-kale#section1

 

Delicious & Creamy Mushroom Soup for Keto-Comfort

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Baby, it’s cold outside! Are you craving an easy to make, comforting meal that’s easy to digest, filling and nutrient rich?

We made this last night for dinner and did not expect it to be as filling as it was! This is a great stand alone lunch or dinner recipe for those days when you’re craving something that’s both hearty and light on your digestion.

The holidays can be full of dinner and work parties, which can lead you feeling way off of your routine, which is all a part of the balance. Just remember the 80/20 concept. Allowing yourself the freedom to indulge 20% of the time and then making the concerted effort to eat clean 80% of the time. This subtracts the guilt associated with holiday eating. Eating well is a lifestyle, not a crash course. It’s something to be done, daily, for the rest of your life.

This recipe checks all the boxes for this functional foods conscious mama. We all know the famous Hippocrates quote,

“Let food be thy medicine, and let medicine be thy food.”

Functional food, as described by, Mayo Clinic, “Are foods that have a potentially positive effect on health beyond basic nutrition. Proponents of functional foods say they promote optimal health and help reduce the risk of disease.” I love ALL nutrition. I went to an incredible nutrition school while I was pregnant with my daughter over 3 years ago and become a Board Certified Nutrition Specialist. I learned about all of these different food healing methods, which when combined, create a tailored nutritional regime for people on a bio-individual level. This system of thought goes in line with everything that I believe in. When I teach about nutrition, I invite you to think about what you believe in, what foods make you feel energetic and alive, and what habits you may have picked up from others growing up at any point in your life.

Ketogenic recipes are fun to use because they never include the unhealthy carbs, and they often still include delicious ingredients with healthy fat. Be sure to consult your doctor if you have pre-existing medical conditions to see if Ketogenic recipes are suitable for you! 

I love creamy soups, but often skip ordering them when I eat out because of the obnoxious, inflammatory ingredients. It’s SO NICE to be able to change a few ingredients and get an even better home made result with this Keto-friendly winter treat.

Portobello Mushrooms have naturally occurring B-vitamins which can boost your immune and digestive system during the chilly winter season. In addition to this, according to Livestrong.com, “Adding mushrooms to your diet can help increase your fiber intake, and lower your risk for heart disease.”

According to Ayurvedic Food Science, one of the oldest holistic healing systems, it’s best to consume a majority of warm foods during cooler weather to create a heightened digestive function in your gut brain (Also known as, Agni, or digestive fire.)

Whenever you browse recipes, I suggest taking into account all of the health benefits and risks. If you are beginning your journey into Mind/Body Awareness and fitness with functional foods, I suggest getting a journal. One exercise that really helps my clients is to write down how they feel after they eat a meal. Consider your mood and energy levels before eating the meal, during, and then after. Write it all down without judgement. Observe yourself like you would as if you were peering over yourself from a mountain top. It’s all perfect.  Nonjudgemental Awareness is one of the first steps toward you living a happier, healthier lifestyle, that over time, will become more and more effortless. When and if you get off of the beam, you will simply forgive yourself, and step back on. If you would like professional support to create a Functional Lifestyle to boost your health and wellness, go here for a free 15 minute Integrative Nutrition Consultation with me!

Are you ready to make this Delicious & Creamy Mushroom Soup for Keto-Comfort?

Prep time: 15 minutes

Cook time: 30 minutes

Total time: 45 minutes

Servings: 4 small bowls of soup or 2 large bowls of soup

Instructions

  1. Prepare your vegetables! Thinly slice your mushrooms length wise. Dice your onion. Mince your garlic.
  2. Heat a large pot over medium high heat and melt your ghee. Sauté garlic and onions for 2 minutes, then add your mushrooms, italian spices, and thyme. Sauté for 5 minutes
  3. Poor in rice vinegar and sauté for 2 minutes.
  4. Scoop out 2 TBSP of the sautéed mushrooms and set aside for your garnish.
  5. Stir in the gluten free flour and low the heat to medium, stirring constantly for 3-4 minutes.
  6. Add your vegetable broth and bring to a boil. After it boils, reduce heat to a simmer and allow to simmer for 10-12 minutes.
  7. Remove soup from heat and add half & half.
  8. Add salt and pepper to taste!
  9. Garnish with sautéed mushrooms & gluten free croutons!

Enjoy!!

Author:

Alana Roach

E-RYT, CNS, Lifestyle Blogger, Wellness + Business Coach

Founder of Explorations of Self

Mother, Nature,Yoga & Surf Lover, Motivational Speaker, & Writer

 

 

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

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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!

sprinkle_heartsAs 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. 

heartbowl

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.

raspberries

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.

sprinkle-hearts-cooling

Enjoy!

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

 

 

 

 

 

 

 

 

Namaste, soul family

13925864_10207460986383449_4494511862760385250_oBIO : 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

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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!

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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!

A woman snorkels near a stand of healthy Elkhorn coral in the Bahamas.

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
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]
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.

palm

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!

Photo Credit: Lance Laurence / lancelaurencephoto.com Santa Teresa, Costa Rica

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!

1606416_10103334852760182_3129375104136475082_o

About the author:  Brian is a teacher and healer. He brings the mind, body, heart and soul back into balance through overtone chabowlnting, 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 Rituals I Use To Transform Holiday Anxiety Into Holiday Empowerment

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The holidays are among us again and while I am in the tropics during Thanksgiving this year, it doesn’t take away from the fact that I still feel responsibilities to family and friends drawing near. I even had a dream last night that I was desperately trying to find the time and the money to get back to Maryland and give all of my loved ones gifts of their liking. The pressures of the holidays can leave us feeling exhausted, guilty, resentful, and the like. The old tapes of, “I don’t have enough,” and, “I don’t measure up,” start re-playing in our heads. When that happens I come back to a check list that I have compiled over the years that I have used to walk through these holiday seasons with love in my heart. I am inspired to pass on some rituals I use to transform holiday anxiety into holiday empowerment. Feel free to add some more in the comments below. Happy Holidays 🙂 In lieu of the Holiday Spirit I have included some of my personal special holiday moments from last year.

"Friends, though absent, are still present." Marcus Tullius Cicero
“Friends, though absent, are still present.” Marcus Tullius Cicero
  1. Transforming Food Habits:   Ok, ok, I know that the holidays are a good excuse to throw the diet out of the window for a couple of days and have all of the holiday pie with excess whipped cream and piles of gravy on your turkey. That is fine, BUT I realized that when I paid attention to what I ate at family gatherings, and altered it even just a little  bit, I felt so much more capable of social interaction AND my body + mind felt more stable = less stress. Over the years I have started having even more fun with this concept. I have probed the internet and recipes books for Healthy Holiday Recipes. You can follow my Pinterest Board to see some of my favorites. Your friends and family will thank you for bringing that delicious Gluten Free Double Chocolate Zucchini Brownie dish (You don’t have to tell them it’s healthy, it can be our little secret!).
    photo cred: Lancelaurence.com
    Sometimes me think, ‘What is friend?’
    And then me say…
    ‘Friend is someone to share the last cookie with.’ Cookie-Monster
  2. Transforming Money Relationships: A lot of us have pretty tragic relationships with money. It’s that 5 letter word that can bring someone to the most extreme of emotions in less that a second. Why do we let money rule our emotions like this? I believe it has been passed down through generations. It is ancestral baggage that you, yes YOU, can be rid of. I once had someone describe money as energy. That clicked with me. They went on to describe how there was infinite energy in the Universe, and all we need do is call it to us. I said, “Tell me more…,” and they responded with, “Find gratitude for what you have.” My mind was blown. If you can align your vibrations with gratitude for what you have, you can start to break the old chords of negative money karma beginning today. A lot of what is holding us back from receiving abundance is our feelings of LACK. The vibration of lack or not having enough sends out the message to give us back just that. If we can start becoming aware of the things that WE DO HAVE in our life and feel genuine appreciation for them then we start the flow of, “Manifesting abundance.” Try it now by making a list of some things you are grateful for in your life today and WHY you are grateful for them. Pause after each one and feel genuine gratitude and happiness in your heart. Take a few deep breaths in that gratitude and then move on to the next. I practice that simple exercise daily and I have experienced freedom from the worn out negative attitudes surrounding money. Remember, “Like attracts like.” 
    Photo cred: lancelaurence.com
    Peace begins with a smile.
    ~ Mother Theresa
  3. Transforming Negative Self-Talk Patterns: I have also found that the way our thoughts rule our mind can have a profound effect on our vibrational pull. If we are constantly saying to self, “I don’t have enough,” “I am not worthy,” “Look at what they have, that is not fair,” “I WANT ____”(and you get my drift?) then we will call that same vibration to us. Saying, “I WANT,” keeps you in a state of wanting. Saying to yourself, “I AM _____,” puts you in a state of just that. Some key Affirmations that I have used to break negative thought/vibrational patterns are

~I AM ABUNDANCE~

~I AM WORTHY~

~I AM ENOUGH~

              Try using these daily when you have a few minutes, I suggest doing it in the beginning of your day but anytime will work. To get started find a comfortable seat and close your eyes, take a few deep breaths, and visualize white light energy drawing out through your heart center. Feel your whole body smile and roll your eyes up to point between the eye brows with your eye lids gently closed. Slowly begin to speak the affirmation of choice either out loud or silent while continue to cultivate positive energy through out. Repeat each affirmation 20 times or more. When you are done, try thanking your body, mind, and spirit for allowing you this precious time to nourish and sustain your oh so very important Self Care.

May your walls know joy, may every room hold laughter, and every window open to great possibility -- Mary Anne Radmacher
May your walls know joy, may every room hold laughter, and every window open to great possibility
— Mary Anne Radmacher

4.  Transforming Body Habits: This hearkens back to the #1 as they have a lot of interplay. Be sure to drink enough water to help your body recover from all of the holiday fun whether you are drinking holiday mixers or not. Staying hydrated will help your immune system, digestion, and mind stay strong throughout the season! It is good to drink hot water with lemon or lime in the mornings and at night to help digest food (An Ayurvedic Remedy! You can even put a tablespoon of raw honey in for a treat). Get some exercise. I tend to like to hit the gym or a yoga class the day before as it helps with my mood and aids me in making the healthiest choices for me. Exercise raises serotonin levels and if you are an emotional eater this helps immensely!

photo cred: lancelaurence.com
May your walls know joy, may every room hold laughter, and every window open to great possibility
— Mary Anne Radmacher

5. Transforming Guilt: YOU ARE PERFECT JUST THE WAY YOU ARE! This is the most important transformational holiday technique of them all. FORGIVENESS AND COMPASSION! Ok, so you had every intention of doing techniques 1-4 and when the time came you fell flat on your face. It’s OK! When we practice consistent self forgiveness and self compassion we will always find our way. Feel empowered by your so called mistakes, achievements, and the like, for they are all a part of what brought you to this moment. Be grateful that you are who you are for there will never be another quite like you. You are especially important and an ultimate expression of LOVE.  And remember, you can chose, in this moment to embrace everything and everyone in your life (Including yourself) for being exactly the way they are meant to be in this moment!  Enjoy yourself, enjoy each other, and have a very Happy Holiday!

photo cred: lancelaurence.com
“We often forget our human connectedness. Throughout my life, I have felt the greatest beauty lies in this connection. It has been in the deepest connections with others that I have experienced the greatest degree of learning, healing and transformation. This connection is a powerful thing, with the ability to transform lives, and ultimately transform human experience.” ― Kristi Bowman, Journey to One: A Woman’s Story of Emotional Healing and Spiritual Awakening
Vajra Tank Top & Maya Pants can be purchased at www.multiversalyoga.org
Photo by: lancelaurence.com

Alana Victoria Roach

E-RYT, Reiki, Retreat Leader & Wellness Support

AlanaRoachYoga.com

10 Reasons to Visit Santa Teresa, Costa Rica

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All photography is done by Lance Laurence photography: lancelaurence.com / Facebook.com/lancelaurencephoto /instagram.com/lancelaurencephoto

I discovered the beach of Santa Teresa, CR through word of mouth while on vacation in March from a backpacker in Monte Zuma. If we never had run into this person we would have been headed in another direction on our adventures and I am so glad that we ended up here instead. Little did I know, many others have discovered Santa Teresa and it has even been featured as a top 10 destination by Trip Advisor within the past 5 years. It is known to have attracted home owners like Mel Gibson and Gisele Bundchen. I decided to do my first Costa Rica retreat here in January. We actually MOVED HERE four months ago. I hope you get the chance to visit this sacred space.  So whether you are trying to decide on where to fly to next, planning a trip, backpacking through, need some down time, desire healing, or are simply Costa Rica curious, here are the…

Top 10 Reasons to Visit Santa Teresa, Costa Rica

  1. Beautiful Beach : Located on the Nicoya Peninsula, set on the Pacific coastline, the beautiful beach of Playa Santa Teresa is ranked one of the best in the world. 1606416_10103334852760182_3129375104136475082_o
  2. Surf: Santa Teresa has consistent beach breaks all year for all levels of surfers from sunrise to sunset. Trip Advisor has named Santa T one of the top surf spots in the world.
    Photo Credit: Lance Laurence / lancelaurencephoto.com Santa Teresa, Costa Rica
    Photo Credit: Lance Laurence / lancelaurencephoto.com
    Santa Teresa, Costa Rica
  3. Healing Vortex: What used to be a sleepy beach town that didn’t have any electricity or running water until the 90’s, is now what is trending for tourist from all parts of the globe. Most people came here to surf 10 years ago and then fell head over heels for Santa T, making it a wonderful mix of all cultures. People are drawn here for the beauty and the good vibes that the land and sea has to offer. I am one of many who have come to this sacred space with skin conditions, digestive issues, fertility issues… only to have them clear up within days sometimes. I have read that many years ago, the native Indian’s did sacred rituals on these lands and they are protected, offering a great deal of healing energy. The people that live here keep this land charged by living in such a way that is harmonious with nature. boca
  4. Yoga and Wellness: From Pranamar to Hotel Tropico Latino to Casa Zen, there are yoga studios and retreats centers all along the strip making Santa Teresa a yoga haven for all styles of yogi. Not only that, but there are a plethora of centers for acupuncture, massage, martial arts, surf lessons, meditation, nutritional guidance, and everything in between. medriftwood
  5. Healthy Eats: Most of the fruits and vegetables supplied at the markets are locally grown, making Santa Teresa’s produce rich with flavor and nutrients. When I moved here a few months ago my digestion rapidly improved and a skin condition I had went away (You can read 5 Ways Moving to Costa Rica Improved my Health).mesantaanaangelwing
  6. Simplicity: Since Santa Teresa didn’t really get, “Discovered,” until the 90’s (Seriously picture no refrigerators, lamps, cars, phones, etc) there are still remnants of it’s beautiful simplicity. There are still dirt roads here and no high rise buildings, making the coastline picture perfect, and very tranquil.lancelaurencecoastline
  7. Honey Moon and Destination Weddings. Santa Teresa is sought after by couples these days as it has the feel of a distant island and amazing accommodations spanning the whole area for all budgets. Tom Brady and Gisele Bündchen chose to spend their very special honey moon here just a few years ago at the Florblanca Luxury Resort.wedding dress
  8. Animal paradise. Since Santa Teresa is nestled into the rainforest, it is home to many beautiful creatures. Expect to see howler monkeys, parrots, happy beach dogs, wild horses, and much, much more.
    Alana Roach experiencing FREEDOM! Wild Horses on in Santa Teresa, Costa Rica with lancelaurence.com
    Alana Roach experiencing FREEDOM! Wild Horses on in Santa Teresa, Costa Rica with lancelaurence.com
  9. Great spot for kids. Thriving with new families, Santa Teresa has such a great community for the little ones. If you are trying to get pregnant, come pay this beach a visit, something is in the air.misszia
  10. Pura Vida. Pura vida is a local saying that means, “Pure life.” Pura vida is freedom and getting in touch with the essence of who we really are. Join me in paradise this January for I Am You and You Are Me: A Costa Rica Yoga Experience. Click here to find out details.
    Lynne Roye Photography https://www.facebook.com/lynne.roy.9
    Lynne Roye Photography
    https://www.facebook.com/lynne.roy.9


5 Ways To Feel Into What Works For Health

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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

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Rainy Day Costa Rica www.lancelaurence.com
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.

  1. 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.
  2. 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.
  3. 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.
  4. Meditation. Being still through change brings a greater perspective with non-attachment! See what I have to say about meditation here.
  5. In Ayurveda, we suggest cleansing every season and eat foods that are locally grown in that season for optimal health.  See here for suggestions.
  6. 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!
  7. 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.
  8. 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.
  9. 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. 
  10. 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
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!

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Beets, kale, cabbage, carrots, ginger, mint
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!

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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

Juice love
Juice love

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

 

 

 

 

 

Salt and Vinegar Kale Chips

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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.

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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/