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2020 Ayurveda School Scholarship Recipients

Scholarship-Winners

We are happy to announce the following 2020 Ayurveda School scholarship winners. Thank you for all your soulful and love-filled participation. We deeply appreciate all of the honesty and effort poured into the submissions. Our team watched every single video sent and felt truly inspired by many!  Without further ado, below are some of the recipients of this year's 2020 winners and their testimonials.

 

Jamille Henry | San Antonio, Texas | @goddessjamm

"My name is Jamille and I am from San Antonio, Texas. As a scholarship recipient, I would really like to learn and reconnect with nature and use this knowledge to improve my own health and the health of my family. This also blends beautifully with my studies in nutrition. Doing Shakti school and working toward my degree at the same time, I am seeing how the Western and Ayurvedic sciences connect and it is incredible! I can’t wait to see what other ways I will be able to incorporate the knowledge I gain here."

 

Amanda Rezenda | New York, New York | @mujerlilith

“My name is Amanda Rezende and I'm from Caracas, Venezuela. Last year, I found the Shakti School scrolling down on my Instagram feed and immediately fell in love with Katie's message. Every time I saw an email from Katie talking about the Ayurveda School my heart beat fast as if it knew that I was prepared to receive that knowledge. I had no doubt, I needed to be part of this, so I applied for the scholarship program; as I recently launched my women-focused online content platform www.mujerlilith.com (soon to be launched in English) to offer holistic information that empowers women in Latin America, Spain and the rest of the world; and couldn't afford the course, due to all the expenses a project like this could result in. I'm on a mission to keep empowering women with the tools I learn and I definitely think being in this course will be an amazing add-on to the library of my life. A library that's in constant service of women around the world as I, undoubtedly, believe we women have a mission to elevate this world's vibration in the next centuries to come. Thank you Shakti School, Katie, Amaury and everyone who works on this beautiful initiative to bring Ayurveda to more women. May your message and knowledge be multiplied for thousands and thousands of generations.”

 

Marion Martin | Tucson, Arizona | @Solcozy

“I am a diverse explorer, a curious single parent & a passionate desert dweller here in Tucson, AZ. I was raised in South Georgia but have fallen in love with the desert mountains, the sunsets & sounds. I previously studied Hebrew/ Judeo-Christian texts while living in Israel. I am drawn to & inspired by the multifaceted layers of meaning and encouraged discussion surrounding Sanskrit and Ayurvedic philosophies. In 2014 I helped open a 300bed shelter for unaccompanied alien children in Tucson. This work triggered some traumas in me that I am still working to create sustainable healing from. In 2016 I became pregnant & searched out mainly DIY Ayurvedic learning but I also found Shakti school. This scholarship learning opportunity means so much to my own internal support, my ability to parent & hopefully share with my community to offer support. I hope to cultivate my passion for learning Ayurvedic life skills and healing mechanisms along with creating a healthy community & financial stability. I am stoked to learn along with this beautiful group of lovely humans this year.”

 

Madhu Prana | San Francisco, California | @prana_madhu

“I am Madhu, a visual designer, dancer, and yoga instructor. My early trysts with Ayurveda were during my grad-school days when I would look up Ayurvedic remedies to heal minor health issues. But it is in the last few years that my relationship with Ayurveda truly deepened. I ended up with a painful stomach infection and developed ulcers; it was a very hard time. Doctors put me on antibiotics and while the stomach infection went away, my stomach had become extremely sensitive to all kinds of foods. I could not enjoy a single meal without extreme pain for hours after eating. Around the same time, I had a sciatica nerve injury while dancing as well. That's when I decided to make it my own responsibility to self-heal and started reading more about Ayurveda. I slowly observed and understood my imbalances and made necessary changes to my diet, routine, and started to practice self-care. I was feeling very positive and my energy levels improved significantly. I’m extremely grateful for this ancient healing system that has the potential to transform lives. My vision is to share this knowledge in my own unique way to this world. I consider it a blessing to have found and to learn from a teacher like Katie who is so heartful and passionate about this healing system! I sincerely believe the world really needs love in the purest form which starts with us by loving ourselves and our community <3 Thank you Katie and Amaury for choosing me, I’m soul excited to receive this scholarship and look forward to a magical year with all the wonderful queens of Shakti school!!!”

 

Alisha Lettman | Vancouver, BC, Canada | @ital.womb

"As a heritage learner, having been gifted this program has been a great blessing. This opportunity to reconnect to such a powerful traditional knowledge system reverberates in my bones, activating a knowing that is bigger than my life. I am inspired to follow this wisdom by continuing on to learn Ayurvedic massage, and incorporate all I've learned in my future Midwifery practice."

 

Jane Daniels | Winston-Salem, North Carolina | @ncjane77

“Hello, my name is Jane Daniel and I’m mom of three bouncing boys, a holistic health coach, and a female that finally feels like herself at the ripe young age of 42. I was introduced to Ayurveda during my training as a health coach and became more interested in it as I dealt with my personal physical journey of cystic acne, extreme exhaustion, and serious Type A (aka imbalanced Pitta, LOL) tendencies. Through books that fell into my arms, podcasts, and my daily meditation practice that I started 5 years ago, I realized these physical issues were related to images, emotions, and feelings that I haven’t dealt with in my past. I deeply resonate with Ayurveda and want to use this knowledge in continuing to heal myself and intuitively help clients in their own journey of life in a more feminine, fluid way. I love Katie’s perspective and style of teaching Ayurveda and am humbled by the generosity of receiving this scholarship. Thank you for the opportunity and am thrilled to be a part of such an amazing group of women!”

 

Kelsey Jo Thompson | Twin Cities, Minnesota | @kelseyjothompson

“My name is Kelsey and I am one of the very blessed and honored recipients of the Shakti Scholarship — which, without — being a part of this community would not be possible!  I have committed my life to working with kids; teaching them tools to access their own super powers through imagination, playfulness, yoga, breath, connection, creativity, food, and joy!  My business is growing as a holistic learning + lifestyle specialist; while I also work part-time as a substitute teacher (preK-12), camp counselor, and yoga + barre instructor.  I am an archetypal Pisces who loves the water element and all things associated!  If you follow me on IG you will find me at the lake, on the farm, playing with llamas, cooking nourishing foods, or dancing on top of elevated surfaces. I plan to use my Ayurveda education to first heal my own imbalances, and to integrate a holistic health education in the schools by coaching teachers, students, and their families to take control of their own health, too.”

 

Arlene Salcedo | Temecula, California | @lunasoulwellness

“My name is Arlene Salcedo. I am a Latina who has lived in Southern California my entire life. I am a mother of four beautiful children and a wife to a wonderful husband. I am honored to receive this scholarship to attend Shakti School for the Ayurvedic Wellness Coach Program. Attending Ayurveda school has been a goal of mine for quite some time. I was first introduced to Ayurvedic philosophies during my 200-hour yoga certification training. It was during this time that I fell in love with the holistic approach to health and lifestyle. I am excited to become a certified Ayurvedic Wellness Coach. Upon graduating, I intend to lead Ayurvedic wellness retreats immediately and continue to introduce Ayurveda to my yoga students. I am committed to becoming a healing resource for my Latina community. In leading the practice of Ayurveda in my community, I hope to help facilitate the growth of the Ayurveda lifestyle for future generations. During my practice and growth, I hope to always create a safe and welcoming space for Latinas and other women of color. In the end, my dream is to open my wellness center, where ALL women will feel safe, comfortable, and excited to practice healthy living in the SAME space. I hope to empower all women to be their own healer.”

 

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What’s Love Got To Do With It

What's Love got to do with it_

Whether you are single or in partnership, we're all in a constant state of relating to one another. Maybe it’s your lover, your husband, or your girlfriend, but it’s also your mother, your best friend, and your neighbor. The list goes on. Inevitably, as any relationship deepens, our emotions become more vulnerable, our fears and personal stories get in the way, and it can become increasingly difficult to approach conflict with love and clear communication, which is what we all ultimately desire.

If we could only take a moment to pause and step back it’s possible that we could have more success when it comes to resolving issues with the ones we love most.

One of the most typical causes of arguments comes from the patterned thought process of seeing the other person as the answer, or source, to your happiness. This is more common in romantic partnerships. In American society we have been taught through pop culture that our partner should be “our everything.” It’s quite a burden to place on one another when in fact our deepest sense of happiness should come from within our own independent well of joy. If we are unable to find our own inner peace and ease, every relationship we are in will suffer because of it.

Many relationships suffer due to our lack of understanding around our own pain and suffering. When we're hyperfocused on our own pain it puts us in a defensive position where from we feel attacked. This can be extremely harmful to the relationship and will be a major obstacle to overcoming the initial or root issue. When you find yourself in an uncomfortable conversation and you are in defense mode, either an argument with a family member or a fight with your husband, try asking the following questions:

What's the story I'm telling myself?

Who am I in this conflict?

What is this conflict truly stemming from?

Do I need to be more independent around this issue?

Only after taking a step back (maybe even taking several days) and answering these questions are you ready to enter back into the conversation with your loved one. At this point you will be far more equipped to clearly communicate what it is that you truly feel and in a way that will be expressed with love rather than coming from baggage, anger, fear, or any other negative emotion.

The issue may always be there, but as we evolve how we deal with the issue, it's possible that the relationship may evolve as well, and the issue may dissolve because of that. Try to see arguments as opportunities for growth for you and your loved one to strengthen your connection, and to align more fully on certain values. It's also an opportunity to examine and tell the truth. It’s always helpful to place yourself in the other’s shoes. Try to understand where your loved one is coming from and put their needs before your own. When we operate from a place of love and presence it makes space for deeper appreciation and understanding. And, could even lead us to embrace the differences that got us into the quarrel in the first place.

Key Take-Aways:

Take a step back

Ask yourself the above questions on how you play a role in the conflict

Communicate how you feel from a place of love

Think less about solving the conflict and more about evolving it

While researching this topic, multiple women came up with the same answer when asked what was the one thing they felt would create more ease in their relationships:

“communicating our needs regularly and finding the balance between getting our own needs met and helping the other person get theirs"

I have a class all about Polarity and Relationship Dynamics, including a powerful 20-minute Body Yantra meditation for igniting your animal magnetism in The Shakti School Subscription, February 2018 issue.

February2018

Login here to access the classes or sign up for one month free using the discount code FREETRIAL at checkout.

And, if you’re looking for ways to spice up your relationship in the bedroom or to give yourself some extra love, check out our favorite CBD intimacy fluid from FORIA wellness. Make sure to use the coupon code SHAKTILOVE at checkout 🙂

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The Pelvic Floor & Pleasure

The Pelvic Floor & Pleasure

The pelvic floor was designed not to be a muscle you train, but rather a muscle that moves fluidly in connection with the muscles in your lower limbs and trunk of your body. The combination of these muscles working together in a feminine flow is what results in a healthy pelvic floor. Contrary to popular belief, repetitively engaging in kegel exercises (exercises that train the pelvis to contract) is not a balanced approach for strengthening the pelvic bowl, unless you are using them for postpartum recovery or targeting a certain injury or imbalance. Don’t get me wrong, kegel exercises do have their place in women’s health. Kegels and other tightening exercises (like using a jade egg: See p. 198 of Happy, Healthy, Sexy) can be extremely beneficial to mother’s after giving birth or any woman working to retrain, retone, and re-tighten the vaginal walls. Outside of that, when we exclusively focus on contracting the pelvic floor we become vulnerable to many health imbalances including chronic stress, bloating, hormonal issues, and possibly pelvic floor disorder. When our pelvic floor muscles are too tight it can dull our sensitivity to arousal and sexual pleasure. For a flower to open, it must surrender it’s petals. It all comes back to balance.

Did you know that there is a direct line of fascia linking your jaw to your pelvis?

The connection and bio-mechanical relationship that your jaw and pelvis have is particularly helpful for women to understand. It's especially relevant for women with pelvic floor pain. A study in the Journal of Manipulative and Physiological Therapeutics from Hanover Medical School in Germany revealed that TMJ (aka temporo-mandibular joint dysfunction) plays an important role in hip mobility restriction experienced by patients with pain. This indicated a connectedness between these two intrinsic parts of the body.

If you've been stuck in a pattern of clenching the pelvis it may be difficult to even know where to begin when it comes to relaxing those muscles. Going to the jawline can be a more accessible place to start and will seem to magically open the pelvic bowl. Ina May Gaskin, a female healer and wise leader in midwifery, even coined the term “the sphincter law” to explain that if the jaw and throat are relaxed then the buttocks and pelvis will be too. She says, “The state of relaxation of the mouth and jaw is directly correlated to the ability of the cervix, the vagina, and the anus to open to full capacity.” (Gaskin, 2003, p. 170) On the flip side, if you are clenching your jaw often, you’re probably also clenching your pelvis.

How do I know if my pelvis is contracted?

If you exercise frequently, do yoga, stress easily, or wear heels above 1/8th of an inch, your pelvis is probably contracted. In the modern day yoga and fitness world many women are cued to “contract the navel, lift your belly in and up, draw your navel in and pull your tailbone down,” and while these cues may have there place for certain exercises, if you aren’t spending adequate time intentionally doing the opposite and relaxing you are cuing your body to stay in a hyperarousal state. When we wear heels it causes an anterior pelvic tilt.

These incredible bodies we live in were made to keep each body part in balance with the other. If one body part becomes fixed, the whole system has to compensate. This can lead to a chain reaction of imbalance causing our abdominal organs to be squashed and our belly to bloat.

Many of us have lost our sensitivity to even feel this hyper-flexed state because we've become somewhat disconnected from our bodies. By engaging in more fluid, less structured movement, and through time spent softening, surrendering, and relaxing the pelvic floor those muscles will actually become stronger! Just like the rest of the body, when you overtax a certain muscle, you need adequate rest and recovery time in order for that muscle to actually grow and remain healthy.

How can we maintain an overall healthy pelvic floor?

Diversify your movements! Don’t just focus on one exercise. Doing kegels is similar to doing a bicep curl for your pelvis. You’re only going to strengthen one muscle. Try engaging in a wide range of fluid motions. Movements involving squatting, lunging, and lengthening of the limbs will help tone the pelvis while also help to strengthen the extremities which will create ease on the pelvis while also gaining strength and longevity.

Exercises to tone, relax, & strengthen the pelvis:

  • Breathing practices with elongated exhales
  • Long walks in shoes without heels
  • Take pause throughout the day to relax the jaw
  • Lay down with some massage balls!
  • Get or give yourself a face massage
  • Chakravakasana (cat cow) with lion’s breath to loosen the hips and the jaw
  • Anytime you are doing tightening or strengthening exercises make sure to take adequate recovery time and focus on relaxing the jaw & the pelvic bowl
  • Our Foam roller and pelvic release classes in the Shakti School Membership Community:
Pelvic Power Bowl
March2019
May2019

Login here to view these classes or sign up for one month free using the discount code FREETRIAL at checkout.

How will having a more relaxed & toned pelvis lead to experiencing more pleasure?

When the pelvic floor muscles are chronically tensed the muscles will eventually become less flexible. When the muscles are unable to move and stretch, sensations will become weakened and the ability to engage with that area emotionally will also become more difficult.

In Happy Healthy Sexy: Ayurveda Wisdom for Modern Women, I wrote: “Pleasure-power has everything to do with cultivating our ability to feel and experience pleasure in daily life-- in and out of the bedroom. It’s about getting quiet and content enough to experience the immense beauty that is always present when our senses are tuned in.” Similarly, when we educate ourselves on the pelvic floor it is essential for us to focus on being in continuous engagement with our bodies. The key element to building strength, fluidity, and our ability to experience pleasure is to return to movements that are less rigid, more balanced, and more fluid. It is there where we will find more ease with the body, mind, and spirit.

Our Favorite Products for Pelvic Floor Health

Foria Awaken Arousel Fluid and Personal Lubricant

We LOVE this product. It's main ingredients are Hemp (a source of CBD!) and Kava. It helps relax the pelvic floor and increase blood circulation to nourish your tissues and increase your capacity for pleasure. Get 10% off your order with the promocode SHAKTILOVE.

Jade Eggs Set

Banyan’s Coconut Brahmi Oil

Use promocode SHAKTI10 for 10% off your order with Banyan.

Foods that are good for your connective tissue:

References

https://www.ncbi.nlm.nih.gov/pubmed/19539119

https://www.nutritiousmovement.com/kegel-queen/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4573594/

https://www.alignpt.com/mysterious-connection-pelvis-jaw/

https://www.christinemathesonnd.com/blog/pelvic-health-jaw-tension-connection

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Aphrodisiac Sweet Potato Sex Bomb Brownie Bites

Aphrodisiac Sweet Potato Sex Bomb Brownie Bites

A treat for you and your loved one...

My girl, ya know what’s missing in your kitchen today? Some of these sexy dark chocolate brownie bites. Every now and then (especially in my luteal phase) I start to crave a little bit of decadence, a little bit of mouth pleasure, and a little more magnesium too. Raw cocoa is one of nature’s superfoods and it’s here to make you feel so GOOD.

Did you know there is actually scientific evidence showing that dark chocolate (without sugar) is a powerful antioxidant which by consuming can help to improve your hormones, reduce bloating, and soothe the spirit?! (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4696435/)

Eating a little dark chocolate is also a perfect way to spark a little playfulness with your lover before heading to the bedroom.

If you don’t believe me, make them for yourself and let us know how it goes.

Recipe

Ingredients:

  • 1 medium large sweet potato (cooked and mashed)
  • 1 egg (or substitute a “chia egg”: 1 Tbsp chia seeds + 2 Tbsp water, stir, and let sit for 5 min)
  • ½ cup almond butter
  • ⅓ cup coconut flour
  • ⅓ cup coconut oil (or ghee)
  • ¼ cup raw cocoa
  • 5 pitted dates (you can also use coconut sugar or maple syrup)
  • ½ cup raw cocoa chocolate chips
  • 1 tsp ceylon cinnamon
  • 1 tsp celtic salt
  • 1 tsp vanilla bean
  • ½ tsp baking soda
  • 1 tsp Ashwagandha
  • Optional Add ins: ½ cup of Raspberries (fresh or dried) ½ cup crushed macadamia nuts

Directions:

  • In a food processor add your mashed sweet potato, dates, spices, and almond butter. Process until smooth.
  • Meanwhile in a medium saucepan melt your oils and the raw cocoa on low
  • Once the oils have melted, transfer your ingredients from the food processor to a large mixing bowl, add your egg, flour, and remaining ingredients and mix well with a fork. Slowly pour in the oils. You want your mixture to be pretty thick, so you may need to add a tiny bit more oil or coconut flour depending on what your consistency is.
  • Lastly, mix in the chocolate chips and any other optional add ins (like nuts or berries)
  • Transfer to an 8 inch pan lined with parchment paper, bake at 350 degrees for 20-25 minutes.
  • Let cool for about 2 hours before serving

Special Ingredients We Used

Raw Cocoa Chocolate Chips from Hu Gems Chocolate

Sun Potion Ashwagandha

Sun Potion Anandamide

Sprouted Almond Butter from Better Almond Butter

Ahara Ghee

Use promo code THESHAKTISCHOOL at checkout for 10% off your order at Ahara Rasa.

Bowl of ingredients
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The Best Beauty Secret: Clean Water & Why We Need It

Water Secrets

Clean water is essential for good health. All of our cells need water to survive. It helps regulate our body temperature, flush out toxins, keeps our skin clear, and we literally cannot live without it. Dr. Jack Kruse, who is a highly respected neurosurgeon, CEO of Optimized Life, a member of the American Association of Neurological Surgeons, the Congress of Neurological Surgeons, and Age Management Medicine Group, has likened water to

“life’s battery”

He says, “It keeps our body energized and our systems functioning properly. Good water increases our exclusion zone (EZ), or the area where energy transfers take place for cell functioning, thus improving blood flow and our redox potential. The bigger the exclusion zone, the better the energy transfer.”

Basically, having clean water is how we reduce oxidative stress and it gives our cells energy, so it's essential to our biological thriving.

Goddess Drinking Water

Have you ever poured a glass of water from the tap and thought, “yuck, what the heck is this?” I know I definitely have. Unfortunately, for many of us, our tap water is some of the most tainted we could consume. Not only is it unpleasant to drink, it’s loaded with highly toxic chemicals like fluoride, chlorine, bromide, and many other narley substances that can cause some major damage to your health. The U.S. Geological Survey tested water in nine different states across the United States in urban and suburban areas. This survey found traces of 85 different man made chemicals! Among these were household and industrial chemicals, pesticides, medications, and many other hormone disrupting pharmaceuticals. One of those being birth control. Remember our recent blog on estrogen dominance? If there’s traces of birth control in our water supply then we are definitely being affected by some unwanted estrogen disruptors.

These super harmful chemicals are overloading our country’s water supply leaving tap water, and even some filtered bottled water, basically toxic and wreaking havoc on our health. Some of the big offenders are fluoride and chlorine. Unfortunately, fluoride is a highly toxic chemical compound that can cause cancer, neurological impairment, lower IQ in children, and cause learning disorders. Chlorine is another and even more common chemical found in our water supply. Not only is it in our pools (where we soak it up through our skin) but, like fluoride, it is also found in city tap water. Exposure to chlorine can cause cell wall damage, autoimmune disorders, asthma, allergies, and many other detrimental health concerns.

How do I test my water?

There are a few different ways to go about testing your water. A very quick and simple way is to visit the website below, plug in your zip code, and see what’s lurking in your water. This site should give you plenty of information to feel well informed about what’s in your water and it also provides a helpful chart to help determine which filters are best for certain chemicals. Another option is to purchase the Allora Water Test Kit. This kit seems to be one of the best and most affordable water test kits on the market. It’s not too expensive and will give you a much more thorough analysis of your water. If you are drinking from a well, this is the kit I would recommend.

City Tap Water Resource: https://www.ewg.org/tapwater/search-results.php?zip5=11233&searchtype=zip

Allora Water Test Kit: https://www.alloratestkits.com.au/shop/

Where can I get clean water or what are the best filters for my tap?

Spring Water

Spring water is some of the best water for your health and is also the tastiest. It is harvested from natural or artisanal mountain springs where the water rushes over rocks, crystals, and is exposed to a diverse natural ecosystem making the water full of minerals that are vital to your health. It can be difficult to find a local spring, but in many rural (and even some urban) areas they are out there. If you do find a spring, make sure that you test it first. You can also purchase spring water at most local grocery stores, but an even better option would be a spring water delivery service.

Reverse Osmosis Filter

Drinking water that has gone through a reverse osmosis filter is going to be your number one healthiest option when it comes to installing a filter in your home. Contrary to many other filters, reverse osmosis filters get rid of most all the chemicals and pesticides from dirty tap water (even glyphosate). This is our favorite reverse osmosis filter. It’s easy to use and doesn’t cost nearly as much as converting your entire home.

Our favorite reverse osmosis filter: AquaTru Reverse Osmosis Filter

Should I add minerals to my water?

Yes! After filtering your water, you've gotten rid of the toxic chemicals, but you’ve also gotten rid of any good minerals that were in the water (if there were any). The best way to remineralize your water is simply by adding some celtic sea salt. You can also remineralize by adding some quinton waters or trace liquid minerals.

Check these out:

Celtic Sea Salt

Quinton Waters

Trace Liquid Minerals

What about Hydrogen tablets?

Yes! It has been shown that adding hydrogen tablets to your water can help to prevent, reverse, or alleviate many health conditions due to its ability to function as an antioxidant or an anti-inflammatory. It has also been proven to increase your energy metabolism. We love to use hydrogen tablets especially while traveling, during stressful times, or after intense exercise.

Save with code SHAKTI for 10% off molecular hydrogen tablets: Vital Reactions Hydrogen Tablets

We love doing what we can to help make a difference in support of cleaner lands and water supply. If you are in a giving mood and would like to donate to a good cause, the Thirst Project is doing amazing things all around the world to help supply different communities with healthy drinking water. Just $25 gives one person safe, clean drinking water for life!!!

Donate for Clean Water: https://www.thirstproject.org/donate/

And, as our good friend Karen always says,

“Go drink water and be nice to people.”

Goddess Drinking Water2

References 

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Fatty Balls Recipe

FattyBalls1

In Ayurveda, fat is seen as an important nurtient because of it's role in keeping the body lubricated and hydrated. All the doshas can benefit from adding fat to their diet. You don’t want too much, but you don’t want too little either. Fat helps to fuel your brain, aids in keeping your internal organs functioning optimally, and it also helps to keep your hormones in balance.

Did you know that the human brain is made up of 60 percent fat?

A recent study from the National Library of Medicine, found that fatty acids are among the most crucial molecules that determine your brain's integrity and ability to perform. (https://www.ncbi.nlm.nih.gov/pubmed/20329590)

As always, we love getting our nutrients through whole food sources. So, when it comes to fat we are looking at things like: avocados, avocado oil, olive oil, coconut oil, organic pasture-raised egg yolks, raw nuts and seeds, and even dark chocolate. Certain fats you want to avoid are things like: highly processed vegetable oils, butter and other meat products that aren’t organic and grass fed, non-organic nut/seed butters, and any other processed trans fats from foods like packaged baked goods, margarine, and fried foods.

In addition to fueling your brain, boosting your mood, and keeping your organs lubricated, fat is also an incredible source of energy and will keep you full for longer. That’s why these “fatty balls” are my favorite go-to snack when I’m in a hurry and need an extra boost. (if kept cool, they're a great snack for hiking/physical activity because they're filling and give you energy 😉

These are SO easy to make, contain only the healthiest ingredients, have no sugar, and are stupid good.

Fatty Balls Recipe:

Ingredients

  • 1 cup coconut shreds
  • 1/3 c. coconut oil, melted
  • 1/4 cup coconut butter
  • 1/4 cup sunflower seeds
  • 1/4 cup pepitas
  • 1/2 cup walnuts (brazil nuts or macadamia nuts work great too)
  • 1/2 cup almonds
  • 2 tbsp cacao nibs
  • 1 tsp cinnamon
  • 1 tsp cardamom
  • 1/3 c. almond milk (optional)

*optional add ins: chia seeds, marine (or grass fed beef) collagen powder

Directions

This recipe is super simple to make. All you need is a food processor or a high powered blender.

*  Place all ingredients in your food processor. Pulse or blend on high until they reach your desired consistency. We like ours to be pretty well blended with maybe a few crunchy chunks here and there.

*  After making the batter, you may need to let it firm up just a bit in the fridge in order to form your balls (usually takes about 10 min). After that you are ready to form the balls into any size you like. Keep in mind the size you want and where you'll be consuming them.

*  This is our favorite part of the process: toppings! It’s easiest if you put the toppings in small bowls in order to fully cover the balls. (Don’t you love how many times we've used the word balls?)  We use either cocoa nibs, hemps seeds, or cinnamon (sometimes all three). But, feel free to get creative. Crushed rose petals or shredded coconut works well too.

*  After you’ve topped your balls, place them in the fridge (or freezer) again and let them get a little firm — now they should be ready to eat! For best consistency store them in the fridge or your cooler bag when on the go.
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The Secrets to Healthy Ovulation Part 2

Estrogen Dominance: Signs you may be estrogen dominant
& What to do about it

The Secrets to Healthy

Estrogen is an essential component of being a woman. It's because of estrogen that we ovulate, that we have breasts, that we have a libido, and that we maintain healthy bones and muscles. Estrogen is not the enemy. It actually regulates over a thousand genes in our bodies (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3783169/).

So, you don’t want to have too little estrogen, however, when we have too much estrogen, and not enough progesterone, it can cause a lot of unwanted symptoms.

Unfortunately, we are operating in a time where estrogen is at an all time high. Living in our environment today we are constantly surrounded by xenoestrogens. Xenoestrogens are endocrine disrupting chemicals that mimic estrogen in our bodies. Xenoestrogens are in artificial fragrances, pesticides, plastics, unfiltered tap water, non-organic meat and vegetables, birth control, the list goes on... In our modern industrial world, it's difficult to escape the toxic overload of xenoestrogens.

Why don’t we want to have excess estrogen?

An overabundance of estrogen can lead to a number of problems in women (and men). If not treated it can cause things like hormonal cancers, thyroid dysfunction, autoimmune disease, candida overgrowth, and even obesity. And, as we age it becomes increasingly important to make sure your estrogen is as balanced as it can be.

Common Symptoms of Estrogen Dominance: 

  • Depression or Anxiety
  • PMS
  • Menstrual problems (heavy bleeding or light bleeding)
  • Sore, swollen, or fibrocystic breasts
  • Uterine Fibroids
  • Weight gain (usually in the hips/thighs/abdomen)
  • Loss of libido

Estrogen is metabolized through different pathways in the liver. If these pathways are blocked it can start to cause a lot of the negative side effects mentioned above. When it comes to balancing estrogen, your liver health is key. And, in order to keep your liver happy you have to make sure that your nutrition is dialed in, your stress levels are in check, and you’re getting an adequate amount of sleep. Other common causes of estrogen excess include: Perimenopause, impaired metabolism, and obesity.

Why don’t we want to have excess estrogen?

  • Reduce your exposure to xenoestrogens: check your personal care products carefully, avoid the use of plastics, buy organic, drink clean water, take walks in preserved lands!
  • Exercise to maintain a healthy weight
  • Get off hormonal birth control
  • Reduce inflammatory foods like cow’s dairy (cow’s milk causes your estrogen receptors to be hypersensitive)
  • Limit your consumption of alcohol
  • Incorporate more ways to decrease your stress: meditation, grounding in the forest, and limiting EMF exposure
  • Maintain healthy gut bacteria: Avoid antibiotics and eat in a way the supports your microbiome
  • Eat to support the liver: greens, cruciferous vegetables, sprouted grains and legumes, healthy fats, and organic sources of protein.

Our favorite supplements for lowering estrogen:

Calcium D-Glucarate

Iodine

Banyan Breast Care Balm

Women's Support Tablets

“Healing begins when we start to live the life we really want to be living.” — Dr. Claudia Welch

It’s amazing what can happen when we choose to be open to healing. It can be difficult to stay positive, inspired, or creative when our health is feeling out of whack or weakened, but sometimes we get stuck with a “dis-ease” in the body when we aren’t truly embodying the life we are meant to be living. One of the most powerful medicines can simply be to choose the life you know you are meant to be living out. Maybe that looks like taking a sabbatical to work on the book you’ve always wanted to write, maybe it means quitting your office job to pursue wellness coaching, or maybe it simply means allowing yourself to eat that french croissant at your favorite bakery. Whatever the thing is, before you buy the next supplement, make sure to check in and ask:

“Am I getting in the way of living my best life?”

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How to do a Wintertime Cleanse

A Guide to Feeling Healthy After the Holidays

(beetroot pizza recipe included)

How To Winter Cleanse

December brings on many indulgences (eggnog, cheese, pie, the list goes on). It can often make the start of the new year feel like you’re trudging through sludge while your digestive system is trying desperately to get back on track.  As we finish up the holiday season, January is an ideal time to detox, but the fact is it’s still a busy time of year, it’s cold outside, and the long dark days can make the idea of cleansing somewhat unappealing and in most cases untenable. This is why it’s essential that we follow an Ayurvedic approach to cleansing as we move through the winter months.

While most of us don’t live in the appropriate environment to do a super strict cleanse, this specific detox is all about focusing on lots of cooked vegetables, whole grains, legumes, some fruit, and digestive herbal teas while limiting high amounts of animal products, high quantities of oil, salt, processed foods, and sugar. The main objective is to get your digestive system working properly and optimally.

This wintertime cleanse does have some elimination restrictions. Try to limit or eliminate the following:

 coffee, alcohol, gluten, added sugar, processed foods and processed oils.  

Really try to challenge yourself to completely take these foods out of your diet for the month. However, we also recognize that completely eliminating certain foods or favorites doesn’t always work for some people (and can be triggering), so if that’s you try to at least minimize these certain foods. It may be helpful to instead focus on the foods you can enjoy instead of focusing on the foods you can’t have.

Here is a sample menu of what your food intake my look like during this type of cleanse:

Morning Beverage:

If you are feeling like you really need a reboot, try having a cup of hot water with a little ginger and lemon or if you aren’t giving up caffeine completely, enjoy one cup of green tea with oat or nut milk.

Breakfast: 

Warm porridge- cooked (pre-soaked for easier digestion) with warming spices like cinnamon, ginger, and cardamom. If you want to add fruit or a few nuts make sure to cook them with the oats for easier absorption.

Lunch: 

Cooked Quinoa with turmeric, steamed carrots & spinach, topped with Avocado

Mid-day Ginger Tea 

Dinner: 

Sprouted brown rice with a small amount of ghee and mung bean stew

Post Dinner Beverage: 

Dandelion tea, ginger tea, or Magnesium Calm for additional digestive/stress support.

It can be fun to eat in a new way. Just avoiding using excess oils or animal products can lead you to finding new ways to be more creative in the kitchen. As you can see this cleanse isn’t super restrictive. It just focuses on eating plants and revving up your digestive system. Check out this extremely healthy plant based pizza recipe! You may find that eating clean is easier than you think.

Beet Root Pizza

Canva - Beetroot Dough, Vegetables and Sprouis Pizza, Healthy Fast Food on Slate (1)

Ingredients:

1 head raw cauliflower

2 medium beets (raw & peeled)

¾ cup almond flour

¼ cup coconut flour

4 eggs

1/2 tsp sea salt and black pepper

1 tsp oregano

*You'll also need parchment paper

Directions:

Place cauliflower and beets in a food processor and blend until it turns into a fine rice texture. (You may have to pre-chop the beets a little bit). Transfer to a mixing bowl and add the flour and spices.

Mix well with your hands and then add in the eggs.

Whisk until everything is nice and combined. It may be a little wet, but you should be able to form it into a ball.

Next place on a lined (with parchment paper) baking pan and spread out evenly with your hands.

Bake in the oven at 400°F for 15-20 minutes or until slightly golden and firm.

Remove from the oven and add your desired plant based toppings

Place back into the oven for another 10 minutes and then it'll be ready to enjoy

Need more support?

Download our digital cleanse guide for step by step instructions on how to do an Ayurvedic cleanse. Use the promocode WinterCleanse at checkout for 30% off!

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