Confessions from a Boho Fashionista: Eating for the Soul. My Top 6 Spirit Friendly Ingredients Fit for Every Goddess!

b0125a8cf3de4f3a7b9be90df3363071Hey Boho Beauties,

Have you ever dug into a special meal and felt so totally satisfied in your entire body and soul, but couldn’t quite put your finger on why you felt that way? The chow you were chewing was seriously phenomenal. It left your belly happy; your spirit excited, and had you glowing all day long. Every bite was beyond—to the point of ecstatic bliss.

It wasn’t until a couple of years ago when a few special green goddesses (and gods) came into my life that I discovered the difference between lack luster lunches and delicious dinners.  These fine friends showed me the magic of eating for my soul.  You see, the things you put into your body literally feed your soul. You charge your brain, spirit, and body system with the foods you eat and the right choices can make all the difference.  Here are the top six items I keep in my kitchen to set my soul on fire with every meal:

Cilantro. Some folks hate the stuff, but these fresh leafies have me begging for a second helping every time. Let’s get down to the dirty on cilantro! Rich in vitamin-C and K, this nutrient rich ingredient is a serious anti-oxidant. You feel amazing when you add cilantro into dishes on the regular because it fights off viruses, toxins, and disease causing agents that make you feel sick. Every goddess deserves to shine, so if you love the taste like I do, try cilantro on your next salad or sprinkle some on top of warm veggies.

3d055b8700a8f936e35383bcc29863a8-1Garlic. This is one of my all time faves. It’s not just used for disease prevention, detoxification and other types of therapy—it tastes amazing! Back in the day it was used as an aphrodisiac, so if you’re having a sweet evening in with your honey add a little extra of the spicy stuff to your dinner and cozy up, babes.

Basil. This soft, dark leaf is so diverse! Alone it tastes a little like the dark licorice you’d chew on as a child, but in meals it can change something bland into total magic! You can use it in your fave caprese salad, or make an amazing organic peach pie with a splash of this healing herb.  Basil is known for keeping our hearts healthy and our joints smooth, as it is a known anti-inflammatory and essential in cardiovascular health.

Mint. Mint is the little green bad boy that can change a beverage, salad or meat dish into something seriously special on the double.  It’s unique taste matches well with other organic ingredients fruits, cheeses and meats and it aids in digestion. It has been known to help with fatigue, weight loss and nausea to say the least. Mint in the morning is a big game changer. Add mint to your fresh fruit tomorrow morning and notice your belly singing and thanking you!

Coconut Oil. I put coconut oil on nearly everything. My skin, my nails, my food: everything! This oil is so healing and it tastes amazing. It has been proven to aid in brain and heart health, and it regulates ones metabolism like it’s no one’s business. You can massage your leafy greens, use it in your smoothies or use it as a replacement for other oils. Use a small amount in your cooking and notice the delicious flavor!

a411c110c452af078eca6953ce11f2f5-1Kale. Kale is king of the green palace in my kitchen. This dense dark leafy takes precedence over all others when it comes to salads, smoothies and stir-fries. Here is the trick: massage your kale, boho bellas. When kale is massaged it’s dense walls break down a little and the “green” flavor isn’t so harsh. Its flavor literally changes and its texture softens. Take your favorite oil (coconut!) and massage your kale for a few moments. It will be ready to devour and you’ll enjoy it much more!

These are my top 6 soul friendly ingredients that are staples in my kitchen. I know you have a few that really send your spirit soaring. Share them with me in the comments below and we’ll talk food, bellas!!

 

libpicPeace, Love and Magic

 From Your Resident Boho Fashionista, Libby xx

What’s in Your Lunchbox? My Top 10 Favorite Packables for a Happy Belly and Heart.

1653722_449776738459427_961101199_nBrown bagging your lunch might seem old school, but it’s an awesome thing to get into the habit of doing. It will save on money and time, and it will benefit your radiate, beautiful, sparkly health.

When I was little, my dad packed my lunch for me every single day before school. He also drew pictures and wrote my name on the brown bag in vibrant Crayola colors. There was a new picture and design every day.

There was never confusion about which lunch was mine at lunch time, that’s for certain.

You can decide how you want to carry your lunch, and I’ll give you ideas about what to put in it, deal?

Here are my top 10, go-to items to make any lunch just as satisfying and yummy as giving your order to someone (and way healthier, to boot).

1_spiced-avocado1. Avocado With Spice Mix

This takes hardly any effort at all and it’s one of the tastiest things, maybe ever.

Here’s how to do it:

Place the following spices in a small container that has a lid:

2 teaspoons garlic granules (8g)

1 teaspoon red pepper flakes

1 teaspoon coriander powder (2g)

1/2 teaspoon white pepper powder (2g)

1/2 teaspoon salt (4g)

1 teaspoon onion powder (4g)

  • Place the lid on the container and shake, so that all of the ingredients get combined.

  • Pack the spice container in your lunch, along with an avocado, a knife and a spoon.

  • When you’re ready to munch, cut open the avocado, sprinkle the spice mix over it and dig in.

Even people who don’t generally like avocados will nom this up.

2_granola2. Granola

You know those times during the day when you’re not starving, but you need something in your mouth, preferably sweet? Granola is the perfect thing to snack on when you need a little somin’ somin’ sweet. There are loads of good granola recipes out there and if you haven’t made your own yet, I highly recommend it. It’s super easy to make, plus it’s cheaper and better for you. PLUS, your house will smell like a small piece of heaven while it’s baking, and the smell will woft out your windows and down your street. Let’s all make granola at the same time and sweeten up the world.

Here’s a solid granola recipe for you to try.

3. Tahini Sandwich With Banana And Sunflower Seeds

It’s a new take on the classic PB&J. This is one of my faves to throw in my pack when I go hiking.

Lightly toast two pieces of sprouted bread and then spread liberal amounts of tahini on both pieces.

Sprinkle a generous amount of sunflower seeds over the tahini and then pile on the banana slices.

Close it up and you have a tahini-licious sandwich for later.

3_curry_kale_salad4. Spiced Curry Kale Salad

This is a fantastic recipe that is nutrient dense, easy to put together and great to add to any lunch on the go.

Here’s how to do it:

Make the dressing by placing all of the following ingredients into a blender:

2 tablespoons tahini (35g)

1 tablespoon lemon juice (15ml)

1/2 teaspoon curry powder (1g)

1 garlic clove, chopped

1 teaspoon peeled and grated ginger (3g)

3 dates, soaked in hot water for 10 minutes

1/8 teaspoon sea salt

1/4 cup water (59ml)

pinch of cayenne

  • Blend until the dressing is creamy and smooth and set aside for now.

  • Wash, de-stem and chop 1 bunch of kale (any variety will do, my fave is green curly for this recipe).

  • Place kale in a large bowl, pour the dressing over it and massage into the kale with your hands until the dressing has been distributed.

This will make a big batch so you can pack what you like and then nosh on the rest later.

4_chickpea_mash5. Chickpea Mash

This is a little concoction I came up with for people who are super short on time and who would rather starve  than to go through a drive-thru. You can whip this up in 10 minutes, put it on some bread as a sandwich or spread it on a kale leaf. Whatever way you do it, you can add some red bell peppers almond slices for added texture.

Here’s how to do it:

2 cups cooked garbanzo beans (430g)

1/4 cup red onion, diced (35g)

1/4 cup grated carrot (30g)

2 teaspoons yellow mustard (15g)

1 tablespoon lemon juice

1/2 teaspoon dried oregano

5 turns fresh black pepper

1/2 teaspoon sea salt

  • Place the garbanzo beans in a medium-sized bowl and mash them with a fork. You don’t have to mash them completely. If some garbanzo beans are left whole, it’s A-okay.

  • Add the red onion, carrot, yellow mustard, lemon juice, oregano, black pepper and sea salt.

  • Stir until all of the ingredients are combined.

5_apple_and_almond_butter6.  Apple with Almond Butter

I don’t know about you, but I will never grow out of this snack. It’s easy, quick, packable, tasty and it will leave your cells doing a jig. Best to pack the apple and the almond butter separately, and then cut the apple and spread the almond butter when you’re ready to eat it. This will allow for maximum freshness and yumminess.

7. Hummus, Romaine, Sauerkraut and Avocado Wrapped in a Blanched Collard Leaf

This is a doozy – check it out.

If you lightly blanch a big collard leaf or two, it makes the perfect vessel to wrap other delicious ingredients in. It’s just as good as a tortilla, only WAY more healthy and exciting to eat. It also makes the perfect thing to add to your sack lunch.

Before you blanch the collards, trim the stem down so it’s flush with the collard leaf. After you take it out of the hot water, place it in cold water (throw some ice in your water to cool it better) to stop the cooking (like you would with pasta).

Dry the collards thoroughly and then wrap, baby, wrap!

You can blanch your collards a day in advance and keep them in the fridge for when you’re ready to use them. You can fill them with whatever you want – I usually fill them with the combination above.

As a side note, these are also crazy good when you wrap a mean veggie burger in them and top it with lots of goodies. Just think of the blanched collard as the bun.

8.  Veggie Pate in Romaine Leaves Topped with Hemp Seeds

There are lots of different veggie pates that are easy to make and super nutritious.

Carrot Cashew Pate is my all time favorite veg pate. After you make the pate, spread a generous amount  in romaine leaves and sprinkle with hemp seeds. These little wraps pack a serious punch and will have you super excited about lunch.

8_white_bean_tuna9. White Bean Tuna Salad In Avocados

This will soon be one of your go-to packable lunch items. Simple, sexy and infinitely sustainable.

Here’s how you make the White Bean Tuna:

3 cups cooked white beans (300g)

2 celery stalks, diced

1/2 cup onion, finely chopped (65g)

2 teaspoons dulse powder (4g)

1 teaspoon dried dill

1/2 teaspoon sea salt (4g)

3/4 cup vegan mayo (150g)

1 tablespoon olive oil (15ml)

  • Place the white beans in a bowl or food processor and either mash, or process until semi-smooth. If there are some chunks of white bean, that is just fine.

  • Place the beans along with the rest of the ingredients into a bowl and mix to combine.

Pack some White Bean Tuna and an avocado, and when you’re ready for lunch, slice open the avocado and scoop the White Bean Tuna into the avo. You could also make this into a sandwich, or wrap it in a blanched collard (see #6 above). Any way you do it, it’s an awesome packable.

9_frittata10.  Rosemary Vegan Frittata

Make this for dinner and then pack some for your lunch the next day. It’s really good eaten warm or cold, so you don’t even have to heat it up if you don’t have time or if you’re not around a kitchen. Easy, peasy, yum.

Heres how to do it:

1 cup chickpea flour (130g)

2 cups water (475ml)

1 Tbsp. fresh rosemary, chopped (2g)

1 Tbsp. fresh lemon juice

1 Tbsp. olive oil (15ml)

1/2 cup red onion, diced (65g)

1 cup mushrooms, diced (80g)

1 tsp. sea salt (6g)

1/2 cup red bell pepper, diced (70g)

1 heaping cup chard, chopped (55g)

5 turns fresh black pepper

  • Preheat oven to 350° Fahrenheit (175°C)

  • Put the chickpea flour and the water in a large mixing bowl and whisk until all of the lumps are gone. Add the rosemary and lemon juice, and set aside.

  • Heat the oil in a skillet and saute the onions for 2 minutes in medium heat.

  • Add the mushrooms and the sea salt and saute for 2 additional minutes.

  • Add the red peppers and cook for 1 minute.

  • Add the chard and turn off the heat.

  • Transfer the veggies to the chickpea flour/water bowl and stir until the ingredients are combined.

  • Add the black pepper and pour in a lightly oiled 9-inch round baking dish.

  • Place in the oven and bake for 45 minutes.

Who knew brown bagging it could be so yum? If you’re inspired to try some of these, tell us in the comments below, or tell us your favorite things to pack in your lunch.

Peace, love and yummy, clean food. Always.

Molly is a clean food guru. She helps people feel better by teaching them exactly what to eat so they can stop guessing (in a non-preachy and fun way). When she’s not in her kitchen you will find her in a yoga class, on her meditation pillow or behind her camera.

Check out her work here.


Molly PatrickMolly Patrick // Bold Vegan 

Cookbook Author
Facebook: Bold Vegan
Twitter: @boldvegan
 
 

How to set your intentions with Erica Rodefer Winters

EricaWintersHedIntention Setting 101

We’ve all heard it at the beginning of yoga class: “Take this time to set an intention.” When I hear this instruction at the beginning of class, sometimes my mind goes totally blank, and I become stressed before the asana part of class even starts. My mind starts spinning… I can’t even think of an intention!? Seriously?! That should be the easy part.

Other times, I sit there and think to myself, My intention is to be healthy–no, happy!… or more mindful? Wait! Is that selfish? Maybe I should be a vessel for world peace? Or dedicate my practice to orphans.. Yeah! Orphans! But what about the cancer patients?… and so it goes.. What can I say? I’m either a blank canvas or ideas (and guilt) come spewing so fast they can barely be contained. It doesn’t have to be this way. In my heart, I know that an intention can be a simple, beautiful truth about you and why you practice.

Here are a 5 simple tips for intention setting during yoga class and beyond.

1. Don’t force it. It nothing immediately pops into your head, that’s OK! It enough to just breathe and be at ease in the moment. (Isn’t that why you come in the first place? That’s a perfectly lovely intention!)

2.  Go with it! When something does come up, go with it! Intentions don’t have to be grandiose or selfless–it’s much better to be authentic and honor the thoughts that come up naturally.

3. To-do lists are not welcome here. It’s easy to fall into the trap of thinking about what you “intend” to get done later in the day, but intentions are more about connection than completing tasks.

4. Jot it down, and revisit it often. When an intention comes to you, write it down the first chance you get. Then, revisit it often and make adjustments as necessary. Lather, rinse, repeat. This is a great way to get clear about who you want to be and what you put out into the world.

5. Consider making your intention your mantra–something you come back to when you feel overwhelmed, stressed out, or any time you need a reminder that you are a beautiful, talented, capable, strong person who is loved by many. You’ve got this! And the world is a better place because you’re committed to staying true to you.

And, yes, wearing a symbol that reminds you of your intention is also a lovely way to help you focus on it as you move about your day. One of my favorites is the Kris Carr I Am Love mala because my intention right now is to infuse my every action with love for myself, for those I love easily, and especially those who are hard to love.

Find Erica online at:

 

Surround Yourself With Sparkle: A Chat with Kate Gagliano

kate gagilano I am so honored to be sharing some sparkle with you.

I blog over at healthydivalife.com , a blog about living a happy and healthy life! I love spreading happiness, sharing tips, products I love, and more.

I am a mom of two boys, super wife, yogi, wine lover, and glitter addict.

My blog is always growing and changing with me, as life is all about that. A new journey I am beginning and very excited about is happening at the time, yoga teacher training.

Yoga has been so good to my mind, body, and soul. I remember the first time I got on my mat when I lived in Alexandria,VA. I got on that mat and it just felt so right, I felt at peace, and felt the stress I was going through at the time, just disappear . Yoga I just tried that one day, and fell in love with it in every way. I started practicing more at home and at the local gym that had it, and from there I just always kept yoga in my life.

My intention for yoga teacher training is to deepen my practice, learn more what yoga is really all about, and to teach once I graduate. Yoga is more than just getting on the mat and doing poses. I will be sharing my journey on my blog as well, which will be exciting for others to see who might consider trying yoga or becoming a teacher one day too.

I think we all should follow our hearts, and we all should also live life to the fullest each day. A little slogan I have that I love to say is “Surround Yourself with Sparkle.”

Meaning to always surround yourself with positive people, people who uplift you, and to always have a positive light surrounding you. Positivity is everything in life, and having a positive mind and outlook is a great way to live each day.

Need daily inspiration? search #SYWS

So, I hope you take that little note and add some sparkle in your life each day if you need it.

My favorite mala that perfectly fits me, especially at the time now…

new moon malaNew Moon Mala 

This stone represents dreams, new beginnings, and creativity.

Such a perfect fit for me, and what this year brings for me. I had a blessed year last year with this little man being born, future yogi!

Remember to always follow your heart and dreams. Never be scared of failing, we all fail at times, but trying is never a failure. Live each day to the fullest, be kind, be grateful, and love yourself.

Love and Light <3
Katie

Find Katie on social media at:
Twitter: @healthydiva31
Instagram: @healthydivalife


 

Be Present. Be Strong. Be Stunning. Be Well. Be You, with Megan Orser.

megorser1She’s an inspiring young business owner who believes in staying healthy, focused and strong. We caught up with Megan Orser to talk about what makes her world so inspiring!

Hello!  My name is Megan Orser, I am a twenty-something year old certified STOTT Pilates Instructor, Personal Trainer and Barre Instructor.  I have recently started my own small training business, ‘Breath of Fresh Air’ and am delighted to be partnering with Tiny Devotions!

Why I got inspired to MOVE.

In my personal life, I have experienced several physical set backs, including two kidney transplants, as well as back surgery to correct a scoliosis curve.  I struggled with an eating disorder throughout high school and as a result, I started working out with a dangerous motivation.  While the motivation didn’t necessarily come from the right place, it was one of the best things I could have done.  I ended up working for GoodLife and started doing personal training sessions there.  My trainer was the first person to identify my eating disorder and refused to train me unless I had properly nourished my body.  She helped me change my mind-set from focusing on being ‘skinny’ to wanting to be healthy and gain muscle.  After that, I was hooked!  I wanted to have the same impact on people’s lives and soon got certified as a Personal Trainer Specialist at the age of seventeen.  From there, fitness has always been a part of my life.  It helps me to stay focused, to stay strong and to treat my body with the respect it deserves.

My Intentions

‘Be Present. Be Strong. Be Well. Be You.’ I spent a lot of time creating the tagline for my business.  I wanted it to mirror the values and intentions that I set for myself on a daily basis.  Be Present. Be Strong. Be Well. Be You.  It just fit.  It captured all of components that I hope to achieve on a daily basis as well as inspire the people around me to achieve.

What is your favourite mala and why?

My favourite mala is the Awakening Mala.  I have wanted a Tiny Devotions Mala for over a year now, but it seemed like such a big commitment and I could not find just one mala that I associated best with; until they released the Awakening Mala.  I immediately fell in love with the crisp white gem and the focus on accepting ones surroundings for what they are.  I was in a point in my life where I needed some motivation to awaken my potential and have the strength to reach my higher potential.

 

megorserFacebook: https://www.facebook.com/breathoffreshairtrainingfacility

Website: www.breathoffreshairtrainingfacility.com

 

 

5 Tips to a Joyous 2014

5 Tips to a Joyous 20142012_09_15_103

Joy McCarthy www.joyoushealth.ca

The beginning of a new year is a wonderful time for renewal and the perfect opportunity to establish some new habits for a joyous 2014. Here are my top habits that don’t require any dieting, deprivation or denying yourself of any goodness whatsoever! All of these habits will set you on a permanent path joyous health.

Cook your own food.

One of the first questions I ask when consulting a new client is “do you like to cook?” and if they say no, then my next question is “are you willing to cook if this is going to ensure you reach your goals” and the answer is always “yes”. I ask this question because it often determines success or failure. Most of us do not have the financial freedom to hire someone to do all the cooking for us, but we can carve out time in our schedule to make our own food.

Cooking your own food is a fantastic way to improve your eating habits. When you cook your own food you are more likely to make healthy choices because you have more awareness of what you are putting in your body. If you are concerned that “healthy” means flavourless, then you just need some yummy inspiration, which leads joyously well into my next point.

Try one new recipe per week.

A simple way to get some motivation in the kitchen is to try out a new way to cook your favorite veggies, or find a vegetable or spice in the supermarket you’ve never eaten before and look up recipes that appeal to you. This is a great way to increase your vegetable intake, and it’s a fun way to introduce new foods! Try a recipe from my book JOYOUS HEALTH: Eat and Live Well Without Dieting, the “Clean Beauty Smoothie” is the perfect start to your day.

Give 20 second hugs.

The average hug lasts a measly 3 seconds! Hugging promotes the release of the love hormone, oxytocin. This lovely hormone eases anxiety, lowers blood pressure and heart rate. It also bonds people. Hugging is a great way to feel more connected with your loved ones. To ensure you have release of this love hormone make your hugs last, at least 20 seconds. You’ll be glad you did!

Dry skin brush.

The perfect way to feel rejuvenated and invigorated is to dry skin brush every single morning before you shower or take a bath. Dry skin brushing stimulates your lymphatic system, which is a network of vessels that exchange nutrients and pick up waste products from your circulatory system. When you dry skin brush, you enhance the removal of toxic waste products as well because your skin is your largest organ of detoxification. Plus it makes your skin GLOW!

Listen to Music

Just as minerals are essential to brain health, so is music. In fact, scientists have found that listening to music releases dopamine, a neurotransmitter in the brain linked to pleasure.

Music is great for kids too. Listening to music regularly before the age of 7 has a significant effect on the development of the brain a study published in the Journal of Neuroscience suggested.

You know how you feel when a great tune comes on the radio – joyous! You can listen to music anywhere – in the car, at the office or at home. It’s also a great way to enhance your workout! I highly recommend a daily dose of the music mineral.

 

Author of: JOYOUS HEALTH: Eat and Live Well Without Dieting

Looking for a detox program, we also love the Joyous 10 Day Detox

Chocolate Cuties

 

 

 

Start you week off with a little bit of chocolate and cuteness in your life. Check out this amazing recipe from one of our fav gals Amberlea K!ChocolateCutiesA