Four Recipes to Survive the Bomb Cyclone Apocalypse

Since when did a simple snow day become the bombcyclocalypse with temperatures colder than Mars?  (Oh, and Mars is like -20 degrees!) This can mean only one thing — we are in the kitchen cooking up comfort food to feed our bellies and our souls.

We’ve been in the kitchen gleaning recipes from Shalane Flanagan and Elyse Kopecky’s  cookbook, Run Fast. Eat Slow. — Nourishing Recipes for Athletes.

Why we love this cookbook? 

  • Written by two women who exhibit a passion to bring whole, nutritious and delicious food to your table. 
  • Breaks through alarming diet trends and endless health-claiming food products to combat issues with female athletes–including infertility.
  • Celebration of whole food without obsession over carbs versus protein or the latest food trend.
  • Recipes have been tested for sustained recovery and nutrition. What’s more, each recipe seeks to minimize inflammation, digestive distress, and toxins.

A few of our favorites!

Can’t Beet Me Smoothie

Save time by using raw beets (instead of baked). Puree them in a high-speed blender.


1 cooked beet, peeled and quartered
1 cup frozen blueberries
1 small frozen banana
1 cup unsweetened almond milk or other milk of choice
1 cup coconut water
1-inch knob fresh ginger, peeled
1 Tbsp. almond butter


Place the beet, blueberries, banana, milk, coconut water, ginger, and almond butter in a blender. Blend on high speed for several minutes until smooth. Makes 2 servings.

Superhero Muffins

These muffins are packed full of veggies, and are sweetened with maple syrup instead of refined sugar. In addition, almond flour and whole-grain oats replace nutrient-stripped white flour. These are Shalane’s go-to muffins—nourishing and sweetly satisfying for an easy grab-n-run breakfast.

And don’t fear the butter. Fueling up with healthy fats is a great way to start your day. Fat helps transport important vitamins throughout your hardworking body and will help keep you satisfied longer.

As a bonus, these muffins are gluten-free.


2 cups almond meal
1 cup old-fashioned rolled oats (use gluten-free if sensitive
1/2 cup chopped walnuts 1/2 cup currants or raisins, optional
2 teaspoons ground cinnamon
1/2 teaspoon ground nutmeg
1 teaspoon baking soda
1/2 teaspoon fine sea salt
3 eggs, beaten
1 cup grated zucchini (about 1 zucchini)
1 cup grated carrot (about 2 carrots)
6 tablespoons unsalted butter, melted
1/2 cup Grade B maple syrup
1 teaspoon vanilla
paper muffin cups


Arrange a rack in the center of the oven and preheat the oven to 350°F. Line a 12-cup standard muffin tin with paper muffin cups. 

In a large bowl, combine the almond meal, oats, walnuts, currants or raisins, if using, cinnamon, nutmeg, baking soda, and salt.  

In a separate bowl, mix together the eggs, zucchini, carrot, butter, maple syrup, and vanilla.

Add the wet ingredients to the dry ingredients, mixing until just combined.

Spoon the batter into the muffin cups filling each to the brim. Bake until the muffins are nicely browned on top and a toothpick inserted in the center of a muffin comes out clean, about 25 to 35 minutes.  

Hearty Minestrone with Spicy Sausage and Beans

Minestrone, in all its veggie-loaded glory, is one of our favorites. This soup can be made with whatever veggies, beans, and meat you have on hand. Option to make gluten free-substitute regular pasta for rice, quinoa or chick pea variations. To make vegetarian, skip the sausage and season with additional oregano, garlic and crushed red pepper. 


3/4 pound spicy sausage
3 ribs celery
3 carrots
1 yellow onion
3 cloves garlic
1 tablespoon oregeno
1 1/2 teaspoon fine sea salt
8 cups vegetable broth
3 zucchini
1 can diced tomatoes
1 can cannellini beans drained
3 cups dried pasta
Freshly grated Parmesan cheese to taste


Heat a large heavy-bottomed pot over medium-high heat. Add the sausage and cook, using a wooden spoon to break apart the sausage, until the meat is browned. Usually about 3 minutes.

Transfer the sausage to a small bowl and set aside. Pour of all but a tablespoon of the rendered fat. Add the celery, carrots, onion, garlic, oregano, and sea salt and cook, stirring occasionally, until the vegetables are soft. 

Add the broth, zucchini, tomatoes, beans, cooked sausage and the remaining salt — bring to boil. Reduce heat and simmer, covered, 25 to 30 minutes. 

Meanwhile, cook the past in a separate pot according to directions on package.

Place a small serving of past in each soup bowl. Lade the soup on top and sprinkle with Parmesan cheese.

Oregon Berry Cobbler

This wholesome recipe is free of cane sugar, flour and dairy. 


3 cups strawberries 3 cups blueberries 1 tablespoon lemon juice 2 tablespoons tapioca flour 3/4 cup old-fashioned rolled oats 1/2 cup almond meal 1/2 cup raw walnuts chopped 1/2 teaspoon cinnamon 1/4 teaspoon ground ginger 1/4 teaspoon fine sea salt 1/3 cup maple syrup 1/4 cup coconut oil



Preheat the oven to 400F. Place an 8×8-inch baking dish aside.

In a large bowl, toss together the strawberries, blueberries, lemon juice and tapioca four. Spread the mixture in the baking dish. In the same bowl, whisk together the oats, almond meal, nuts, cinnamon, ginger and salt. Add the maple syrup and oil — stir until combined.

Spread the oat topping evenly over the berry mixture.

Place in the center of the oven. Bake until the topping is golden brown and the fruit is bubbling – 25 to 30 minutes.

Serve warm with a scoop of vanilla ice cream.


New Year — New You — New Moon

We are saying goodbye to a turbulent year, filled with transitional events. And 2017 is getting the exit it deserves with a full moon on January 1, 2018.  This astro-event, dubbed a supermoon known as the wolf moon, creates extra charged energy on a night already at high vibration. 

A full moon, like the New Year, carries a reputation of inspiring a shift and changing energy.  This reputation is sometimes associated with chaos.  But when we choose to utilize its influence in a positive way, this exciting rare phenomenon can create a vibrant, energetic and elevated 2018.  

To embrace the energy of the evening and charge your spirit, we lean into ritual and intention.  We bathe in the moonlight to align our spirit with our hearts, listening to possibility and potential. We harness the energy of infinite possibility that the collision of these events create — proceeding into 2018 invigorated. 

We’ve selected  a ritual from Crystal Muse: Everyday Rituals to Tune into the Real You for this event.  

New Year Full Moon Ritual


  • quartz crystal sphere or spectrolite
  • sage
  • fireproof container


  • Take your crystal and sage outside to the area where you’d like to enjoy your ritual.
  • Light your sage, and waft the smoke over your body. After you’ve purified your spirit in the smoke of sage, immerse your crystal into the smoke. This will cleanse your crystal of any energy, so that it’s as ready to soak in the energy of the full potential of this year.
  • Remove your shoes, and root your bare feet on the stabilizing energy of the earth. Remain active as you stand by paying attention to the strength in your core, your legs, your mind and your breath. Raise your crystal up toward the moon and feel the energy of the moon and the energy course through you.
  • After a few moments spent syncing with the power of mother nature, state your intention to release the energy of the past, and begin anew with the fresh force of positivity illuminating your soul in this moment.

Spend  some time bathing in the light of the moon in silence and lean into possibility.

Winter Solstice–Meditation to Return to Light

The shortest and darkest day of the year marks the Winter Solstice,  and also a rebirth of the Sun. The earth begins her tilt back, signifying the end of cycle, before we emerge in Spring.  

The shortest day of the year signifies a return to light, rebirth and a chance to start new.  We are invited to set new intentions or perhaps realign with our goals and ideals currently in place.  As we set this path, it lights the way through the darkness of winter, and leads us closer to our bright future. An intention is a stepping stone, a starting point of a dream, a power that makes our hearts beat and our souls soar.  

Turn inward today, and stoke your inner fire and light. Harness the power of what remains in 2017 and lean into the  darkness — lean into your significant life. Try this mediation from the Journey Junkie to awaken to your best Self in the Winter Solstice. 

10 Wellness Trends to Watch in 2018

We saw a shift in the definition of “wellness” in 2017. Turning far from treadmill workouts and restrictive diets. Rather, leaning into habits that benefit your mind, body and soul.  Wellness is bigger, better and bolder, with an emphasis on healing. 

We’re excited that wellness is more accessible than ever and this year’s trends prove that big corporations and consumer demand are lifting quality, sustainability and research.  We’ve handpicked a few you will want to watch. 

Activated Charcoal. Showing up in drinks, facial serums, and even pill form, activated charcoal is one of the oldest health remedies taking on new form. Activated charcoal acts like a magnet for organic toxins, claiming to purify, whiten, and cleanse. But be sure to seek activated charcoal from a sustainable source like coconut shells or identified wood species like Binchotan, made fro Japanese Ubame oak.  And remember, activated charcoal powder is dangerous to inhale. Mind Body Green shares more. 

Introducing Moringa. The super green more nutritious than kale, moringa is known as the miracle tree, or Moringa Oleifera.  Rich in in iron, calcium, vitamins, and antioxidants, moringa is  a complete plant protein containing all 9 essential amino acids. With a consistency and taste similar to matcha, it’s simple to add to any meal. 

FemTech. Female focused technology  is on the rise, giving women more power to influence their own health and wellness. Primarily, FemTech is addressing fertility solutions, period-tracking apps, pregnancy and nursing care, women’s sexual wellness, and reproductive system health care.

Gut Health. Everyone is talking about gut health and we are tuning into the conversation. Gut health, or digestive health, remains a big driver for new opportunities and is a fragmented market, with more willing to try. Research shows gut health is directly linked to overall brain function, including improved mental health and a decrease in diseases like cancer and Alzheimer’s. The conversation for 2018 turns to prebiotics, foods that contain the fiber that nourishes beneficial bacteria in the gut, like chicory root, apples, and Jerusalem artichokes. Dive deeper.

Women’s CoWorking Clubs. This past year, we’ve witnessed worldwide women’s marches that exploded with BIG LOVE, absorbing the once accepted Mean Girl vibes.  This shift has given rise to dude-free, co-working spaces where collaboration is in, and competition is out.  The vision? Take a look at WMN Space, created by Paula Mallis,  a doula and women’s circle facilitator.

Breathwork. Mindfulness, meditation and yoga are booming.  We understand that stressed, anxious, and goal-oriented people are looking for ways to balance, respond to technology’s unrelenting poke, and improve their relationship with their own minds and bodies. Breath is the quickest way to connect to ourselves and provides supernatural benefits.  

Edible Essential Oils. According to Pinterest, the saves for essential oil food recipes are up 689 percent! These delicious smelling oils aren’t just heaven scent — get it –they are great in creative recipes.  Just be sure oils are safe for ingestion. 

Turning from Tech.  Unplug. Disconnect. Shut down. Technology that was meant to simplify our lives has led us away from the real world and into a false reality. Need we say more. 

Lunar Everything. What was once taboo has become mainstream. Conversations about Mercury in Retrograde are common in the corner cafe over match green tea. Just like horoscopes, expect monthly Moon Reports to grow in popularity, as more people consult the planet as a guide for personal growth.

New Superfoods. Move over kale, quinoa, and coconut water. Make way for new superfoods that provide a powerful punch of vitamins and nutrients. A few making noise: kelp, pink pineapples, purple yams, peas. 

So there you have it! Now bring on 2018.


Create a Self Care Ritual This Holiday


Can you feel it already? The tightness in your shoulders? The shortness of breath? The pit in your stomach when you think about your long list of things to do as we lean into December?

We feel it-the inevitable busyness that comes with the holiday season.  We feel it-the signals within our bodies telling us to slow down. This time of year can set us on a slow, destructive path if we don’t listen and pay attention.  We must listen, pay attention and be deliberate with how we take care of ourselves. 

That’s where self-care comes in. We know what you’re thinking. Where do we find the time with our laundry list of to-do’s, parties to attend, presents to wrap? And it might seem counter-intuitive to put aside some time for yourself over the next few weeks, but it’s necessary to remain healthy and sane. By taking time for self-care, you can:

  • Prevent illness by not running your immune system into the ground.
  • Prevent irritability by not being tightly wound.
  • Better process those sweet treats that come with holiday parties by paying attention to your gut.
  • Prevent and soften anxiety.

Sounds great, right? But how do we fit it all in?

Easy: We change how we think about self-care. We make it a priority. We deliberately take time to regenerate.

Here’s a few ideas to create a self care ritual this December:

  • Meditate. We know you’ve heard this a million times, but you can do this one minute meditation by Spirit Junkie, Gabby Bernstein, before bed three nights a week. We think you can spare three minutes!
  • Look at your calendar and mark one hour (any time during the week!) each week where you practice yoga. Do not let anything else interrupt you and listen to what your body, mind and soul crave. Do I need to move quickly? Do I need to slow down? Do I need to lay in savasana?
  • Don’t skimp on your supplements and vitamins! Take your daily and support with supplements that add in vegetables, fruits and berries. We prefer Juice Plus to keep us balanced.
  • Set a bedtime. This one might be little tricky with gatherings to attend, but we promise it makes a difference.
  • Draw a warm bath and add essential oils. We prefer doTERRA and this simple anxiety buster: Frankincense – 10 drops, Lavender – 5 drops, Bergamot – 5 drops.

Now’s the time to create a Self Care Ritual and declare your physical, mental and spiritual health as important as that family gathering your adding to your calendar. 

Harnessing the Power of the Thunder Moon

The Thunder Moon is this Sunday, July 9th, which marks the seventh full moon on the 2017 lunar calendar, and the first full Moon of the summer season in the northern hemisphere.

When the moon is opposing the Sun in the sky, we call it Full. Oppositions bring about our awareness, and feeling the tension of balance or imbalance. This often feels like a struggle between two things or energies, but this is simply polarization of one shared field of energy.

The full moon is an invitation to let go of things that no longer serve us. We harness it’s energy to empower ourselves to take responsibility, to release anything that blocks our path to truth. Are there goals you keep striving for that no longer make sense? Are you judging yourself harshly and attracting that same judgment from those around you? Are you in charge of yourself, or are you awaiting permission and direction from some other place? Use this time to account for yourself. Sometimes giving up a goal or ambition is the best choice, allowing you to make room for something new, more aligned with your heart and purpose.

This will be a wonderful moon cycle to focus on abundance, career goals, and expanding on your dreams!

Here are affirmations to celebrate the Thunder Moon!

We bathe in the light of the Full Moon; to see inside ourselves with courage.

Listening and feeling with heightened sensitivity, we make ourselves available for new experiences.

We willingly surrender anything that no longer serves our greatest good, detoxifying ourselves on all levels.

We equally honor feelings and emotions, along with our drive for achievement and manifestation.

By the power of the Moon and the Sun, we embody more of our rue shining selves, sharing our light with the Universe.

Want more?

Here are some fun facts about the 2017 thunder moon, when it will be visible, how it got its name, and other nicknames for the July full moon.

Wild Orange Power Bites

Hey guys, it’s the summer solstice which means we are craving cool downs and searching for more energy. That’s why we got creative in the kitchen yesterday and made Wild Orange Power Bites.

These nutrient-packed power bites, made with Wild Orange essential oil, are great for long summer days, giving you a refreshing boost of energy when you need it most.

Health Highlights!
Coconut: This fruit contains protein which can help the body rebuild cells and fortify body tissues and muscles. It also contains good amounts of fiber that can aid in a healthy digestive system

Raw Honey: This delicious food has antibacterial and anti-fungal properties like hydrogen peroxide and antiseptic. Certain types of raw honey have been used to fight even the toughest of bacterial infections such as methicillin-resistant Staphylococcus aureus (MRSA).

Chia Seeds: These seeds are packed with both soluble and insoluble fibers which can promote a healthy digestive system.

If you want to make at home here is the recipe!
1 cup finely shredded coconut, divided
1 cup almond butter
1/2 cup raw honey
1/2 teaspoon salt
2 tablespoons chia seeds
3 drops doTERRA Wild Orange essential oil

Place all ingredients into mixer except for half cup shredded coconut.
Add essential oil.
Mix until well combined.
Roll into balls and coat in the other half cup of shredded coconut.
Store in the refrigerator and eat when you need an extra boost of energy.


Riding Waves and Meditation

Riding Waves and Meditation

Ocean Waves

Riding Waves and Meditation: Since childhood, we have had a general understanding of ocean waves – waves have different heights, waves travel, waves break with power.  We understand that each wave is different, some more powerful than others, coming in sets of 3 or maybe 6. 

Ocean waves are energy.  Energy that has traveled thousands of miles until reaching the coastline and breaking into whitewater. The highest point of any wave is the crest, while the opposite is the trough.  The face, or front of a breaking wave, is the vertical distance between crest and trough.

Brain Waves

Just like an ocean wave, every thought and emotion has it’s own signature energy.  Your brain is comprised of a tight network of nerve cells, all interacting to generate an electrical field, waves of electrical states being formed by your nervous system.  It’s helpful to think of brainwaves as ocean waves – the low frequency waves settle in the trough, with a slow sense of calm, while the higher frequency brainwaves rise in the crest, with excitement and anticipation.  The face of the wave is where the higher and lower frequencies mix, cohere and create. 

Our brainwaves change according to what we’re doing and feeling. When slower brainwaves are dominant, we feel tired, sluggish, or even dreamy. When higher frequencies are dominant,we feel alert, wired, or hyper-sensitive. As proven by quantum mechanics, however, these energetic waves or frequencies can be changed.  When you overlay an opposite shaped wave on to an original wave, the original wave is straightened – essentially canceling out the characteristics of the original wave and shifting the energetic signature.  Any process that changes your perception, changes your brainwaves. 
Let’s extend this now to understanding the mechanics of changing thoughts or emotional patterns. Consider identifying an exact opposite, and positive thought, to counter a negative thought.  To explain this further, and perhaps simpler, take a moment to consider the word stress. Now, consider the word relax. Do the same with the word sad, and now happy.  It sounds simple, and it is. And with nearly 60,000 thoughts per day, the power of positive thinking can truly impact and change lives.
Riding the Waves
The practice of yoga and meditation have long proven to alter brainwaves and create a sense of calm, peace, and overall happiness.  In isolation, meditation frees us from worry and mental discomfort, creating an inner peace and clarity that enables us to understand our thought patterns and emotions. We learn to control our minds, regardless of external circumstances, developing a balanced mind in constant equilibrium.  

With the hectic pace and demands of modern life, finding time and space to meditate, is a challenge.  However, studios like MNDFL, are hoping to make it simpler.  MNDFL, New York City’s premier meditation studio, exists to enable humans to feel good. For about $20, you can book your cushion for a 30 minute session within this studio space designed to make you feel like you are at home.  The studio features expert teachers from a variety of traditions, offering simple techniques in an accessible manner.  

If a group class isn’t your thing, start with a fifteen minute breathing meditation at home to overcome your stress, find balance and inner peace.  Settle comfortably, seated or laying down, and begin to cultivate awareness of your thoughts and distractions that arise in the mind. Notice the waves, the troughs, the crests, the energy.  With this awareness, gently guide your attention to your breath, seeking its normal rhythm and pace.  As you breathe out, let go of the negative and distracting thoughts. As you breathe in, allow positivity to envelope your whole self, acknowledging each blessing and inspiration.  

I love riding waves and meditation, and the practice isn’t simply another wellness trend.  And there is no right or wrong.  It can change your perceptions, patterns and waves. It can change your life. It certainly has changed mine.

Please feel free to connect with us if you would like to learn more about personal  yoga sessions or benefits of riding waves and meditation in group sessions. 


Sunshine Citrus Beet Juice Recipe

Sunshine Citrus Beet Juice Recipe
Sunshine Citrus Beet Juice Recipe:
Juicing is a great way to stay hydrated, while receiving many vitamins and nutrients. We are currently crushing on the citrus of winter: blood orange, cara cara orange, grapefruit, lemon and lime.  
This sunny citrus beet juice packs a nutritional punch of vitamins, minerals, and antioxidants. It tastes amazing – it’s a succulent combination of tart citrus and sweet and earthy beets – plus, it’s a beautiful sunny orange and pink color that will make you smile. 
We included:
  • 2 Golden Beets, peeled
  • 2 Grapefruits, peeled
  • 4 Cara Cara Oranges, peeled
  • 6 Blood Oranges, peeled
  • 2 celery stalks
  • handful of carrots

If you would like more  sunshine citrus beet juice recipes like this one please feel free to sign-up for our newsletter below.