Reset Your Post Holiday Body and Tastebuds

It was the day after Christmas and I started my day off with a cup of organic coffee with just a wee bit of whipping cream (which is usually not part of the equation but was left over from making creamed corn :-)) and a rice cake with almond butter.  Now, this usually hits the spot, but I noticed this morning, that my mouth was not quite happy.  It wanted something sweeter and was rebelling a bit.  Could be that I had indulged in just a few extras over the holidays?  No over the top indulging but enough to feel a few pounds heavier, puffier, and a slowed down digestive system as well.  I needed a Reset!

When we eat or drink sugar and processed foods, there is a trigger in our brains that gets turned on to make us want more of these things.  The sugar, bad fats and anything with white flour and artificial flavorings, act like a powerful drug, turning on our dopamine and serotonin receptors sites which are our pleasure centers in the brain.  When this gets out of hand, a Reset Day or Days is/are needed.

 A Reset Day  is basically eating simply and cleanly for an entire day or more wherein mostly vegetables, lean protein and good fats are eaten, all organic, if possible.  I teach this reset day in my 5 week class to Transforming Your Body and Mind click here to find out more ». Some people become more addicted than others to sugars and they will need to eat from The Reset Menu longer than others to let their brains and mouths settle back down and be tamed again.

Once you get back on track from the Holidays, I strongly recommend incorporating a Reset Day every Monday to help recover from weekend social eating.   If you are one of those who tends to get a bit more addicted to sugar, salt, bread, and processed foods, or if you've indulged while on a vacation, you may need to incorporate the Reset Menu for 3-7 days, in order to get things back on track..

 Below is a sample Reset Day Menu to help you get started.  

Don't forget to get your body moving again, as well.  Yoga and exercise are both so important in keeping your dopamine, serotonin, and endorphin levels balanced and you feeling happy.

Your Sample Reset Day Menu

Breakfast Options:

                        2 egg omlette with ½-1 oz goat cheese, 1/3 avocado, chopped tomatoes and 1 chopped basil leaf and micro-greens

                                        *

                                                         Energy Shake

                                               8-10 oz-Water or coconut water

1 Tbsp Almond butter

1 Tbsp Chia seeds

Handful of spinach

¼ cup frozen berries

1 Tbsp ground flax

1 scoop high quality protein shake (optional)

Ice

Lunch Options

2 -3 cups field greens, ¼ cup almonds or chopped walnuts, 2 Tbsp pomegranate seeds, with 4 oz cooked shrimp or salmon (optional) (dressing

      *

2 cups butternut squash or tomato soup, with 1 cup frozen green beans, topped with 1/4 cup goat’s milk greek yogurt

     *

Gazpacho and 1 oz either sheep/goat cheese or vegan cheese, and 10 red grapes

      *

Cerviche and a small tangerine or orange
    *

Energy Shake

Dinner Options:

Sautéed or Grilled vegetables (1/2 red onion, 1-2  Zucchini, 1 cup mushrooms, etc) top with Manchego cheese  or vegan nut cheese or 2 Tablespoons nutritional yeast or 4-6 oz grass fed steak-(similar to a fajita without the tortilla)

      *

6-8 oz of wild caught fish grilled or baked, steamed broccoli, or mashed cauliflower*,  and spinach salad with balsamic and olive oil

Snacks:

Detox Green drink * *You may either juice this or blend. 
Skinny Vanilla Dessert** 

Allowed beverages:

Water-at least 64 oz

Green tea

Organic coffee

Sparkling water

Water with dash of cayenne pepper, stevia and lemon-(this is a great kidney flush and digestion flush)

Only sweetener allowed is Stevia

**Recipe is available on this blog.

Half Day Restorative Retreat-Friday, January 24th

Relax, Receive and Be Pampered

Let yourself be pampered with gentle yoga with Susan Rubio and a restorative meal with me and Katherine Ware (aka the Soup Witch)
Contact me @ 949-370-9843 
Blue Heron Portal Studio, 3337 Laguna Canyon Rd. A., Laguna Beach, CA 92651

To reserve your spot, please mail payment by January 17th to Susan Rubio, 2083 Golf links Drive, Prescott, AZ 86301

Savory Gluten Free Quinoa Stuffing

Well, I experimented with going gluten free this Thanksgiving and it turned out pretty darn good, if I do say so myself.  I have since made a few minor adjustments to my pumpkin pie recipe but the quinoa stuffing was fabulous.  In previous years,  I've always done a traditional turkey sausage and cornbread stuffing. (No, I am not vegan/vegetarian. I hope that I have not just disappointed anyone).  Having said that,  I am trying to stay away from gluten, corn and dairy more and more as I seem to feel better with less and for other reasons, as well.  I am also trying to show those who just can not tolerate gluten or dairy, that there are so many wonderful ways to still enjoy your favorite foods! The biggest part of being gluten free and dairy free a success is using plenty of seasoning and enough fat for flavor.  

I tend to not measure things when I am creating ,which is why I'm not a very good baker, so what I have written down here for the quinoa stuffing may need a little bit of tweaking with the amounts, but I think, I've been able to duplicate it pretty well here. 
 Please use as many organic ingredients as possible.

Serves 10

2 cups uncooked Red Quinoa-rinsed
4 cups chicken stock or Vegetable stock
1 tsp Real salt

2 cups chopped celery
2 chopped yellow onions
3 tsp freshly minced Rosemary
3 tsp freshly minced thyme
1/2 tsp dried sage
1/3 cup currents
3-4 Tbsp orange juice
Additional Real Salt if needed
1/2 cup Clarified Butter * or olive or safflower oil
1/2 cup chopped pecans (optional)

* clarified butter is what is left after the milk fat and water are removed and usually is fine for people with dairy allergies.  It has a much higher smoke point than regular butter.  You can make your own or purchase it at TJ's.

Prepare Quinoa by bringing 4 cups of liquid to a boil, add salt and quinoa and reduce heat to low and simmer for approximately 30 minutes or until all liquid is absorbed.  

Preheat oven to 425F

While the Quinoa is cooking, chop your celery and onions and then saute in 2-3 Tbsp of clarified butter or oil over low to medium heat until the onions are translucent.  Add more butter or oil if needed.  Add the herbs, currents and OJ, cooked quinoa and pecans, if you are using them.  Mix all ingredients well together and then place into a glass or ceramic baking dish or you can stuff your turkey with the mixture.  If using a ceramic dish, drizzle the top with some melted butter and place into a preheated oven of 425 F.  Bake for 20 minutes, then stir and bake for another 20 minutes.  The top layer of the stuffing will get a bit crispy which adds some extra crunch and texture, which I love!

Gluten, Egg and Dairy Free Pumpkin Pie.

Makes a 9 Inch Pie

For The Crust:

•  1 cup GF certified rolled oats, processed into a fine flour OR 1 cup GF oat flour
• 2 cups raw pecans
• 2 tbsp Sucanat or Raw sugar
• 3 tbsp ground flax
• 1 tsp ground cinnamon
• 1/2 tsp salt
• 1/4 cup brown rice syrup (acts as the binder, honey may work if you prefer that)
• 2 tbsp Organic Butter or Earth Balance-soy free, melted

For the Filling:

• 2 & 1/4 cups canned pumpkin
• 1/2 cup sucanat or raw cane sugar
• 1/4 cup full-fat coconut cream
• 1 Tbsp butter or Earth Balance-soy free
• 1/4 cup pure maple syrup
• 3 Tbsp arrowroot powder
• 2 tsp vanilla extract
• 2 tsp cinnamon
• 1/2 tsp ground ginger
• 1/2 tsp nutmeg
• pinch of ground cloves

Instructions:

Crust:

• Grease a 9-inch pie dish very well and preheat the oven to 350 F. 
• In a food processor, add 2 cups pecans and process until it starts to clump and oils start to release (about 35 secs), but don’t make pecan butter either. 
• Melt Earth Balance or butter with brown rice syrup in small saucepan.. Transfer clumpy pecan mixture into a large bowl and mix with the rest of the ingredients. Using your hands, squeeze the dough over and over to combine very well. You should be able to form a ball with it. If it's too dry add a bit more oil.
• Spoon the pecan dough onto pie dish and smooth out evenly. Press down firmly with fingers to form a crust, bringing it up along the sides. Press as firmly as you can. Prick base with fork 12-13 times. Prebake at 350F for 9-12 minutes, watching closely so it doesn't burn. Remove and cool for 10 mins.

Filling:

• In large bowl, whisk together the maple syrup and arrowroot powder.  Then add all ingredients and whisk together, adjusting spices to taste,  Add more sweetener if desired, if you know your audience needs it.
• Scoop the filling into crust and smooth.  Cover the edges of the crust with tin foil or a crust shield and bake for 50-55 minutes at 350F.  Place on cooling rack for 1 hour.  Transfer to fridge to set for a minimum of 3 hours or overnight. 

Dairy Free Whipped Cream: Whip 2 cups of Coconut Cream in a well chilled bowl with well chilled beaters until stiff.  Add 2 Tbsp sucanat or raw cane sugar and 1 tsp vanilla extract, if desired.

This recipe is adapted from a great blog by Angela Liddon @  http://ohsheglows.com.  I recommend visiting this site for some more wonderful recipes that are gluten and diary free.
-

Get stubborn pounds off for good, boost your energy levels and libido, stop mood swings

What if every day you woke up and:
   ... liked what you saw in the mirror?
   ... felt no aches and pains?
   ... had a digestive tract that worked?
   ... felt energized?
   ... felt purposeful, focused and joyful?
   ... felt restful?
   ... were disease free?

What would your life be like? What things would you be doing right now that you are not, because you do not have the energy or focus or self confidence?  

I want to help you find your way to being the best you can be by showing you the keys to getting your body back. There are 7 basic keys to keeping your body full of life, energy, looking and feeling good, no matter what age you are. I want to give you these keys to unlock your body's wisdom so I am inviting you to a free Webinar that I will be giving on December 11th. 

 Once you understand these keys, you will be on your way to becoming disease free and feeling and looking wonderful.  Now, how is that for health care reform?  The insurance and pharmaceutical companies would not know what hit them if we all knew and really believed that our bodies were designed to heal themselves and not be riddled with cancer, diabetes, digestive problems, obesity, heart disease, depression, anxiety, ED, high cholesterol, high blood pressure, etc.

To find out what these 7 Keys are, please join me for this free Webinar on December 11th, 5:30-6:30 PST.  These keys will unlock the mystery of how to heal your body, lose stubborn weight, get rid of heartburn, food sensitivities, depression, migraines and feel and look ten years younger.    For many of you, these 7 keys will be life changing.  They will be the beginning of the way back to feeling well enough again to live life with energy, excitement and joy.  This is more than just looking and feeling younger, although that is always nice, it's about getting your life back again.

If you can not make the designated time of the airing, no worries.  A recording of the Webinar will be available for you to listen to for one week after airing but in order to have access to the recording, you will need to sign up for the Webinar.  And again, this is free.  I would like for everyone to know, that there is no need to be overweight, sick and/or tired. You do have the innate power change your body.  You just need the right tools and that is what I will give you.
Reserving your spot is easy. Just click on the link below.   https://attendee.gotowebinar.com/register/528720312224755202

Please pass this on to anyone you know who may be interested in taking charge of their health and well-being and staying or becoming disease free.  The more people I can reach and empower, the better the world will be.  And I know that that may sound a bit overstated but if people feel good and whole then what they put out into the world can be wonderful!  I have been privileged to watch this happen many times over with my clients from West to East coast.  

This webinar is the first step to a renewed life.  And you men, out there...this is for you too :-).

Sugar Sugar everywhere!!

It’s the middle of November and I’m echoing the sentiment of where has this year gone? I had so many topics that I'd wanted to write about and bring to you and there just never seems to be enough time to get it all down.  This month I decided to write about hidden sugars in the foods that we eat and drink as it’s come up many times, for one reason or another, in the past 30 days with clients and friends.   I know that we are coming into the Holiday season so my timing of this may be welcomed and then again maybe not be :-).

I think most people realize that sodas are not a good thing to put in our bodies. They are full of high fructose corn syrup which also means a high sugar content which translates into a fatty liver, a big middle, weight gain, high triglycerides, insulin resistance aka diabetes, heart disease and empty calories. These sugary drinks cause an excess elevation of blood sugar levels, which tells the pancreas to make extra insulin to march out and rescue us by putting all those extra molecules of glucose/sugar in our blood into our fat cells for storage.  Yes, insulin is a fat storing hormone!!! When you eat or drink something with a high sugar content, just think of putting on FAT.  

But sodas are not the only source of a lot of extra sugar. Unbeknownst to most, we are consuming seemingly healthy foods and beverages that contain an incredible amount of sugar.  Most people think that they are eating healthy and doing their bodies a favor by eating these drinks/foods when nothing could be further from the truth.  So I'd like to shed some light here. 

There are fresh juice bars popping up all over California and people are flocking to them in an effort to detox, lose weight, and stay healthy.  Some are embarking on the 1-5 day juice cleansing systems that are often offered for a not so friendly price tag.   I actually like the idea of a little bit of juicing (I prefer blended drinks which still has all of the fiber)  but unless you choose carefully, you may be consuming an astounding amount of sugar without knowing it.   Below, I have listed some popular “healthy” drinks, juices and a few foods so you can see, at a glance, how much sugar you might be consuming.  

So let’s take a look at what I mean.  I used 16 oz as the serving size as that is the size of many of the freshly juiced bottles and Naked Green Juice (one of the original juices).  Please note that the source of sugar found in the items with an * next to them is naturally occurring, mainly from fruit-some have a little bit of agave nectar (mainly fructose and highly processed) added as well.  The grams refer to the amount of sugar found.

• 16 oz Coke: (The gold standard)    32 grams 
• Nekter Juices: Raw  *                     18- 27 grams
• Jamba juice Smoothie                     58 grams   
• Naked Juice Green Drink *             56 grams
• Kerns Apricot Nectar                       62 grams
• Cranberry cocktail                           64 grams
• NonFat Milk *                                   24 grams
• Orange juice *                                 51 grams
• Acai bowls                                       28-40 grams                  
• Prego Spagetti sauce 1/2 cup        10 grams
• Cliff Bar                                           22 grams

As you can see, many of what has been listed here have more sugar than coke or close to it !!!! Are you surprised?  If you are not, then you are way ahead of the game!!  

IF the first ingredient listed in a juice is apple or some other kind of fruit, more than likely there is going to be a high sugar content.  If there are two or more fruits listed first, it's going to be even higher.  If your juice is a combination of apples, carrot and beets, all of which have a very high sugar content, or they are the first ingredients listed, then you are in for a spike in your blood sugar up and putting a burden on your body.  The best way to pick what you drink is by looking at the ingredients first and then nutrient label to see the grams of 

sugar. 

I was curious to see how much sugar I actually consume, so I wrote down what I ate and drank for two days and took an average.  Although, I do eat pretty well, I am far from perfect but when it comes to sugar I do tend to eat less than the average bear.   I averaged about 120 grams for the two days.

 I’d like to throw a friendly challenge out to you!!  Keep track of how many grams of sugar you consume, from everything that you eat and drink, over an average of two days, just to be aware.   And then I'm going to challenge you to consume just 100-125 grams per day for 7 days.  You may be surprised how many hidden places you find sugar, even though it is 'naturally' occurring.  To help you with this, www.myfitnesspal.com or the app is a  great  resource to use to plug in what you eat. It has an extensive data base of popular foods including fast foods to make it easy to calculate your sugar consumption.  I am hoping that some of you will post and share your experience here.

Happy counting....

Little more on juicing.....

Juicing/making blended drinks are a great way to get your greens if you find that you have a difficult time getting enough throughout your day and they are a great way to detox.If you make your own juices, I recommend blending them as opposed to juicing them in order to get the whole fruit and vegetable which includes the fiber which will slow down the absorption of the fructose or sugar.  Using mainly greens with just one piece of fruit per 8 oz serving, would be a great way to make a tasty nutritious drink without a whole lot of sugar.  If that is too hard to swallow at first, then add more fruit to start and then slowly lessen the amount as your taste buds become acclimated.  Please, Please use only organic greens, and fruit with thin skin, especially apples, pears, berries, etc.  Even fruit with thicker skins absorb pesticides through the soil and water so it is best to use all organic when you can.  Be sure to see my post of my Living Green Drink that I like to make (but haven't in awhile and need to!).

A Living Green Smoothie

A Living Green Smoothie

64 ounces/2-4 servings

       

1 ½ -2 cups very cold, filtered water or coconut water  

6 cups torn spinach

5 cups romaine lettuce, torn or chopped

1 peeled cucumber-chunked

1 apple, cored and chopped

1 pear, cored and chopped

1 banana

2 Tbs. fresh lemon juice

Optional: ½ cup cilantro and or parsley, 1 tsp fresh ginger and a few ice cubes

Directions:

Blend water, spinach, and romaine on low speed until smooth.  Gradually move to a higher speed and add the herbs, cucumber, pear, and apple.  Add banana and lemon juice last.

Start out consuming 16 ounces then work up to 24 ounces.  This drink will keep fresh in a covered glass jar for 2 days and can also be frozen to last longer to make prep time easier and to fit your schedule.  All ingredients should be organic.

I recommend using a powerful blender-the Vitamix, or Magic Bullet which is much less expensive than the Vitamix and does a pretty good job..

Your Fork is a Powerful Tool

Perhaps The Most Powerful Tool You Have…

The most powerful tool you have to transform your health or to keep your health is your fork! Use it well and you will thrive. Use it poorly and you will more than likely suffer.  In my practice, I find that the less a person uses their fork, the more likely they are consuming foods that are high in bad fats, sugar, high fructose corn syrup, additives and preservatives, all of which are found in abundance in fast foods, chips, sodas, baked goods, and prepared and processed foods.  What your fork needs to find are foods that are “whole” and real and living.

Whole, Living foods not only taste better, they make us feel better and are part of preventing disease. When we give our body Living, real food, it has the raw materials that it needs to heal and protect itself.  Mounds of scientific evidence points to the power of food as medicine. These “medicinal” foods are simple and are what our bodies need to make us sparkle and feel alive!  

 We can treat and prevent most chronic illnesses with a whole, organic, real, unprocessed diet of fresh fruits and vegetables, whole grains, beans, nuts, seeds, avocados, olive oil, coconut oil, small omega-3 containing fish like sardines and herring, and lean grass fed animal protein. These are basically,foods that our ancestors gathered and hunted.  We have not evolved much over the past years and our bodies basically need the same nutrient rich food for fuel and optimal health. Whole, real, living foods are our first line of defense against disease, including autoimmune disease, cancers, depression, ADD, heart disease, diabetes and the myriad of other chronic diseases that we suffer from because we do not feed our bodies what they need.

So, how can you easily tell if a food is a Living food?  It's actually very simple.  It will spoil or change at room temperature in 7-10 days. (the exception is a dehydrated food) The fact that the food is changing means that it is still living and full of enzymes that our body needs to operate at a peak level.  An example of this: Tortillas and breads should become moldy in about 7 days at room temperature.  If they don't, they are no longer a living food but have been made inert with added preservatives, chemicals and/or heat.  Dead foods do not help to keep our bodies energized and disease free and they "dumb" us down.

Foods to Avoid Forever:There are certain foods that should be avoided forever.  They are not meant for human consumption.  These are Frankenfoods that have been created by food scientists that benefit the food industry's pocket book, not you!  They can be found in abundance in your friendly big grocery store chains, and in the myriad of fast food establishments.

Go into your kitchen: Look through your cabinets and throw away anything that contains ingredients on the list below. And when you go to the grocery store, make sure to read the ingredient labels of all foods you purchase to avoid reintroducing these substances into your home and diet.

1. High-fructose corn syrup (and corn syrup) This is a manufactured byproduct of corn (which 90% of is genetically modified in the US) and is a marker of poor-quality food, and has more harmful effects on your health than regular sugar. This sweetener is metabolized differently than sugar, through the liver and can actually cause a fatty liver and liver damage, in much the same way that alcohol can.  Take a look at your Wheat Thins, Breakfast bars, cereals, ketchup, BBQ sauce, even your peppers in a jar to see if this sweetener has been added.
2. Trans Fats.(aka as hydrogenated or partially-hydrogenated oil)  Do not be fooled by packaging that states there are zero trans fats or the nutrition label that says zero trans fats.  You must read the ingredient label to see if there is hydrogenated or partially hydrogenated oils in the product.  These fats are used to extend the shelf life and add creaminess and texture of baked goods, peanut butters, etc but these fats have been proven to cause heart disease, diabetes, and cancer. New York City has banned trans fats, and I hope you will too.  (Read your Skippy and Jiff peanut butter ingredients.  Take a look at your Mission Flour Tortillas.)
3. Food additives, preservatives, and artificial sweeteners:  The average person consumes pounds of these compounds every year. Aside from being harmful themselves, they bring with them many other poor quality ingredients. Stay away from the following:
4. Artificial Sweeteners:Aspartame (NutraSweet, Equal), saccharin (Sweet n’Low), sucralose (Splenda), acesulfame-K (Sunette, Sweet-n-Safe, Sweet One) What can you do instead?  How about using a little bit of Stevia which is a natural herb or even a little bit of Inulin which is a mildly sweet powder that the beneficial bacteria in your gut gets nourishment from and grows.  A couple of other sweetening ideas include, sucanat, and raw local honey.

• Any food additives:Potassium bromate, propyl gallate, sodium nitrite, sodium nitrate, monosodium glutamate, maltodextrin (you will be surprised at how many products have this little sweetener and interestingly enough, it is not counted as a sugar).

I always encourage eating as much organic and grass fed as your budget can bear, but even if you do nothing else, simply by eliminating foods with any of the above ingredients in them, you will go a long ways toward improving your health and the health of your loved ones, as well.

It really is simple.  Just start eating whole real, fresh, organic (when you can), unprocessed food and watch how you look and feel so incredibly much better!

Sara's Arugula Caprese Kale Pesto Salad

As I become busier in my practice, helping people heal, I'm finding that I have less time to play in my kitchen to create new recipes.  Yet, I always like to bring something new and delicious, and easy to you each month so that you will be able to increase your repertoire of recipes that will help you to use food to keep your taste buds happy and to keep your body and brain happy too!  

To solve the dilemma this month, I've borrowed a recipe from one of my favorite food blogger's Sara Forte.  I re-discovered Sara's blog, The Sprouted Kitchen a couple weeks ago when I was doing a search for sprouted quinoa.    I had met Sara, at least 5 years ago in a yoga room.  She was actually one of my students-very serious in the yoga room and very playful when writing and in the kitchen.  Back then, she was already blogging and coming up with amazing recipes, but only as a hobby.  What was a hobby then, has become what she does pretty much does full time and she is oh so very good at it!!!  I have never been disappointed when I've tried Sara's recipes and her photographs are almost as yummy as her dishes.  She's also published a beautiful cookbook where you can find her mouthwatering, body nourishing recipes and photos.   So here is Sara's Arugula Caprese Kale Pesto Salad. Buon Appetito!

 ARUGULA CAPRESE SALAD WITH KALE PESTO // Serves 6





Adapted from The Sprouted Kitchen Cookbook

This will make more kale pesto than you'll need to dress this salad. It is excellent on eggs, as a sandwich spread, an alternative to pizza sauce, tossed in with some noodles or as a dip. Baby tomatoes are up at the farmers market, I love the sweet 100's, but any ripe baby tomato is just fine here.

• 1 small bunch Tuscan/lacinato kale
• 2 cloves garlic
• 1/2 cup lightly toasted walnuts
• handful fresh basil leaves
• 1/3 cup fresh grated parmesan cheese
• pinch of red pepper flakes
• juice of one lemon
• 3 Tbsp. water
• sea salt and pepper
• 1/3 cup extra virgin olive oil
• 3/4 lb. baby tomatoes
• 8 oz. small mozzarella balls (bocconcini or pearline)
• 3 cups baby arugula
• flaked sea salt, optional
• 

 For the kale pesto, bring a large pot of salted water to a boil. Cut the tough stems from the kale and roughly chop the leaves. Blanch the kale leaves for about 30 seconds, transfer to a strainer and run cold water over them to stop the cooking. Once the kale is cool, squeeze out the excess moisture. This should yield about 1 1/2 cups blanched kale.

In a food processor, combine the garlic, walnuts and pulse to chop. Add the kale, basil, parmesan, red pepper flakes, water, lemon juice, 1/2 tsp. each salt and pepper and pulse to combine. Turn the processor on and drizzle in the olive oil until you get the consistency you like. Thin with a bit more lemon juice and a splash of water for a more dressing-like consistency. Taste and adjust as needed.

Slice the baby tomatoes and mozzarella balls in half and collect them in a large mixing bowl. Add a few spoonfuls of the kale pesto and toss gently to coat, adding desired amount of dressing. Toss in your arugula, add a pinch of flaky sea salt and serve.

Make ahead tip: The tomatoes and mozzarella can be dressed hours in advance and kept covered in the fridge, I actually recommend that they marinate in the pesto for better flavor. Just leave the mix at room temperature for awhile so the pesto dressing will distribute easily. Add arugula just before serving.

Workshop, Meditation, Living Foods

MINDFULNESS MEDITATION &

RESTORATIVE YOGA  PLUS
HOW LIVING FOODS CAN HEAL AND  TASTE WONDERFUL TOO!

IN THIS COMPREHENSIVE WORKSHOP, YOU WILL HAVE THE OPPORTUNITY TO PRACTICE MINDFULNESS MEDITATION WHILE IN RESTORATIVE YOGA POSES FOR DEEP RELAXATION.

AN ADDITIONAL OPPORTUNITY IS TO FOLLOW THIS 2- HOUR WORKSHOP WITH A “LIVING FOODS” LUNCH & LESSON

FRIDAY, SEPTEMBER 20, 2013

RESTORATIVE YOGA AND MEDITATION: 9:30 am - 11:30 am

$35.00

LEARN AND LUNCH WITH LIVING FOODS: 11:30 am - 1:00 pm

$25.00

BOTH WORKSHOPS (9:30 am - 1:00 pm)

$55.00

These wonderful workshops will be held at beautiful Blue Heron Portal Studio

3337 Laguna Canyon Rd, A, Laguna Beach, CA 92651 

SUSAN M. RUBIO HAS BEEN TEACHING HATHA YOGA SINCE 1993 AND MEDITATION CLASSES FOR THE PAST 10 YEARS. CURRENTLY SHE COMBINES 3 OF THE 8 LIMBS OF YOGA IN HER TEACHING- ASANA (POSES), PRANAYAMA (BREATHWORK) AND SAMADHI (MEDITATION)

 

CINDY DUPUIE is a Functional Medicine Nutritionist and with a private practice in Irvine. She has always felt that the human body is an absolutely amazing machine with its own innate ability to heal itself given the right tools.  Good, healthy, yummy tasting food is a passion of hers and she loves bringing wonderful recipes and ideas to anyone who is willing to listen!

TO ATTEND: PLEASE REGISTER IN ADVANCE FOR THE WORKSHOPS BY SEPTEMBER 18, 2013. There is limited space.
To reserve your spot, please sign up quickly!

MAIL CHECK FOR REGISTRATION TO: SUSAN RUBIO, 2083 GOLF LINKS DRIVE, PRESCOTT, AZ. 86301.  YOU MAY ALSO USE PAYPAL TO REGISTER.