The Breath of Life E-Mag

FREE E-MAG

Kelly Kingston

A LETTER FOR YOU

Hello beautiful soul I see you, I hear you, I feel you, I smell you, and I love you.

Welcome to the first day of the rest of your life. I have crafted this magical 'Breath of Life Secret Formula' that has and still is supporting me on my own inner self-healing journey today. This is a collection of wisdom and insights that will guide and inspire you to be your best you.

Change is a never-ending cycle of yourself living in an ever-changing universe, thus, this process will reflect what you ask of it - remember to be specific. Everything in the universe is energy and when you match that energy you will make positive changes in your life that will transform you into your true life purpose on this planet.

Your problems are caused by your resistance towards making change; the unknown of stepping out and trying something completely new. But, you know in your heart you must. My hand will always be there for you and our hearts side by side.

Nothing is ever too big for you to accomplish. If you can think it, you can create it.

You just need to believe you can and follow all the signs leading you to where you know you want to be... and what I mean by this is: you will get signs and these signs can come as numbers, people, feelings, smells, words, street signs, and even your pet(s) if you have one. So, please take note of absolutely everything around you, because you just never ever know what you are walking into.

Above all: trust your own direction, as you are the one who has chosen this life, this time to be here on earth right now. I hope this secret formula will give you the confidence to follow your own path and surrender to your inner intuitive voice that loves you very much.

You are never alone!

I feel you I hear you I see you I love you

walk the earth barefoot and listen to our earth breath

explore the top of your world March 2022

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PRANIC BREATHING USE THIS TO ADJUST YOUR EMOTIONS AND REDUCE STRESS YOUR VOICE COMMANDS YOUR BODY, MIND, AND SPIRIT CHANGE YOUR RELATIONSHIP WITH YOURSELF; THE WORDS YOU SPEAK AFFECT YOUR BEING ACCEPTING RESPONSIBILITY TAKE BACK WHAT IS RIGHTFULLY YOURS AND OWN YOU AND YOUR CHOICES 7 DAY MEAL PLAN A STEP BY STEP VEGETARIAN MEAL GUIDE

March 2022

pranic breathing A clear and crisp way to relearn how to breathe

Here is the process for Pranic Breathing:

by Kelly Kingston

Find a quiet place to be alone, sitting in a comfortable posture, the spine straight. Or, lay down if you prefer.

'Prana' or life force energy is the vital link between your physical body and your astral bodies. Pranic energy, unlike oxygen, can accumulate in your aetheric body.

Your breath is the key to increasing and mobilising this life energy. It will improve your vitality and concentration as well as supply the fuel that drives your healing powers.

It is important to avoid forcing results. This applies to all breathing techniques and yoga. If you feel discomfort or start to perspire you have missed the point of the exercise.

You are looking to achieve a restful and gentle space with this pranic energy.

So, if in doubt, please stop.

Allow your eyes to close, if you like.

Become aware of your body and consciously allow every part of your body to relax.

If you are struggling to relax your body, bring the awareness of your breath to your nostrils; feel your breath as it comes in and out of your nostrils. When you are fully aware of your breath, you have reached a relaxed space.

Take a deep breath in through your nose and think of your lungs as having 3 parts: a lower, a middle, and an upper space. Fill the bottom part of your lungs first, so that your stomach raises. Then, the middle… and finally, the top.

Now, release the air slowly and exhale a little bit more with a sigh, then start inhalation again relax as you do a this a few times.

Take a deep, unhurried breath and breathe to the following rhythm of 3: Inhale for 3… and 1… and 2… and 3…

Now, hold for 3… and 1… and 2… and 3…

Exhale for 3… and 1… and 2… and 3…

Now, hold for 3… and 1… and 2… and 3…

Repeat at least 3 times and then relax.

continue to the next page...

If you are having trouble breathing this way, follow the rhythm as much as you can. Listen to your body and take a break when needed.

Increase your breath when you feel you are ready.

Try not to cram the lungs with air to the point of discomfort; however, concentrate your full attention on what you are doing.

When you are ready to expand on this process, here is an extension of what you have been doing.

3 breaths → to 6 breaths → to 8 breaths… and beyond.

If you are ready to do more, inhale and exhale slowly to a rhythm of 6:

Inhale for 6… and 1… and 2… and 3… and 4… and 5… and 6…

Now, hold for 6… and 1… and 2… and 3… and 4… and 5… and 6…

Exhale for 6… and 1… and 2… and 3… and 4… and 5… and 6…

Now, hold for 6… and 1… and 2… and 3… and 4… and 5… and 6…

Repeat 6 times and relax.

Don't progress so quickly that you gasp for air; be gentle. In the early stages, the rhythms '3' or '6' are quite sufficient to revitalise your pranic energy.

When you do your breathing exercises, and as you hold your breath, imagine your lungs filling with the white light of the breath and retaining positive energy.

Gradually you can increase the length and number of breaths, as you become more accustomed to the technique.

It stores pranic energy like a battery and you can stockpile this pranic energy.

Your Solar Plexus will become warm as you do this process.

Once you have mastered the basic technique and can hold your concentration on the breath, focus on the Solar Plexus chakra located below your rib cage.

Your Voice Commands Your Mind, Body, and Spirit

Energy + Vibration = Matter Thought + Voice = Reality Thought is energy

Seeing is energy

Talking is a vibration Speaking is a vibration

AS YOU SPEAK IT, SO IT IS. TRUST IN THE PROCESS. Learn the true meaning of the command words you use every day... and how your words either empower you or take away your power.

Find the opposite word to each word, feel it, say it and do it, which one will move you forward and activate what you want more of in your life.

Help the self by walking your truth for your own life and no-body else’s.

Keep thoughts, actions, and words positive.

Phrases Not To Use "I can’t" = will literally stop growth "I won’t" = will literally put a block in your way "It’s hard" = Can not is a command to self "I don’t believe" = will literally stop you from achieving anything in your life "I’m a sceptic" = is a taught behaviour that is a condition to hold a person back "I don’t like it" = stops you from learning and stops you from gaining intellect Try (Try and you will do it) Trying, I can try, I’m trying, I will try, I will attempt Put a block in your way, try is a command to Self = TRy and TRying is a taught behaviour that is a condition to hold a person back, it has very very little result, it’s like running a race with no end, never ending, it is repetitious.

Help the self by walking the absolute truth of your life. Keep thoughts, actions and words positive.

Be self empowered.

allow a new experience What does 'conscious' mean?

'CONSCIOUS' IS A LIVING, BREATHING LIBRARY OF INFORMATION THAT INFORMS YOU!

Phrases To Use "I can" = literally promotes growth "I am" = is a command to self "I believe" = allows your wants, needs and desires to come true "It is done" = is a behaviour of using goods words "I can do it" = is unconditional and can move a person forward in life "I can do anything" = When you know you can do it and your body needs to hear it. Your body reacts to key words

what spells are you speaking... un-happy Inner Child Plays the "Victim" role Insecure with Self Needs external validation Afraid to be alone Easily Triggered Always very serious Looks for the negative in everything Filled with stress and worry

happy Inner Child Takes ownership Feels confident and secure Enjoys being alone Calm and understanding Creates joy and happiness Finds the positivity in everything Filled with light and love What other people think about you is none of your business. Your business is to focus on your own growth and healing. It’s all about minding your own business.

Words To Use

Words To Use

Words To Use

Discontent Belief Question Knowledge Courage Ability Commitment Integrity Discipline Respect Strength Love Direction Fully

Honouring Connected Believe Authenticity Wisdom Value Unconditional Potential Grace Surrender Action Rhythm Free Will Vibration

Cause and Effect Intellect Evolution Polarity Purpose Grateful Choice Letting go Self-Inspire Flow Abundance Limitless Unconditional Love I Love You

accepting responsibility LIFE HAPPENS FOR YOU, NOT TO YOU! There is nothing you cannot change once you have accepted total responsibility for your life. You are not the victim of your environment. You are the unconscious creator of it. You can transcend struggle, restriction, and manipulation once you have learnt that lesson and go beyond it. You are free and can allow your truth to come into your life.

To exercise choices is simple; it is how you choose them. Your belief is everything and your thoughts and expectations create your personal and collective experiences... your reality.

Every condition of your body, whether it is a chronic disease or perfect health, is the result of your creative energy. Every event that seemingly "happened to you", whether you give it a label of 'good' or 'bad', is the result of that same energy.

When you suffer as an adult from a chronic illness, you are not doing anything wrong, but you are misdirecting that energy (unconsciously). It is almost always the result of a sustained feeling of frustration and powerlessness in a situation over which you feel you have no control.

Only you will know what area of personal growth has been neglected because of a so-called 'duty' or 'circumstance' or 'expectation' put upon you by someone else in your life.

Beliefs are passed down from generation to generation and your subconscious mind has recorded all your feelings, thoughts, and everything that you learn later in life.

It forms your attitude which is a direct response to reading, hearing, observing, feling and listening. It is only energy that has been handed down and you have accepted it without asking any questions at all.

It is up to you to exercise your own choice and take responsibility to implement a change. Ask yourself: is the outworn data within you serving you? Have you chosen to buy into old beliefs that "life is a struggle"?

Are you being controlled by fear, guilt, and the so called 'sin'?

Uncomfortable feelings, events, and memories are usually stuffed down with alcohol, drugs, or food. By having the courage to face these emotions and let them go, your energy increases. Be always aware of your own energy level and the energies around you. If you feel uncomfortable around certain people who drag your energy, leave them, as your own vibration will slow down.

Even if you are in a relationship that drains your energy, leave them as your own vibration will slow down. Even if you are in a relationship that drains your energy, fix it or leave.

If it is money that is stopping you from doing the things you want to do, have the courage to earn your own and organise your life accordingly to your own needs.

LIVE

YOUR

LIFE

To be able to be in control at all times it is necessary to spend time completely alone every day. This will help you to detach from emotional events of the outside world and help you to establish a relationship with yourself without any influences.

By using relaxation and visualisation in meditation you can by-pass your negative beliefs and work directly with your imagination and positive emotions or good feelings.

When you walk in silence or meditate every day you release tension and give your body and mind new vital energy. You are able to centre and visualise your day flowing, so your own energy clears the way for a smooth and balanced day.

For now, start first with setting time aside to 'daydream'... to establish a program for your future. Find a quiet, comfortable place to sit or lay down. It is best done when you can be undisturbed. Good practice is either very early in the morning or late at night, before you retire.

Your imagination and emotions are the most creative tools you have to work with.

They are the most concentrated forms of energy you possess and you are using them all the time. The goal is to consciously take control of them.

Just concentrate on your breathing and imagine as you breathe in that you are taking in white light, (positive) healing energy from the Universe and exhale grey (stale, used) negative energy from your body.

Create your own happy and well place that no-one can take away fom you today.

7 DAY MEAL GUIDE SUNDAY - DAY 1 Breakfast: Vanilla Chia Pudding Lunch: Crunchy Red Cabbage and Green Apple Sesame Slaw Afternoon Tea: Hemp Hummus with Fresh Vegetables Dinner: Black bean and Quinoa Salad Desert: Dark chocolate

MONDAY - DAY 2 TUESDAY - DAY 3 Breakfast: Banana Smoothie

WEDNESDAY - DAY4

Breakfast: Quinoa Porridge

Breakfast: Banana Breakfast Wrap

Lunch: Spicy Thai Salad

Lunch: Veggie Tortilla

Lunch: Kale Salad

Afternoon Tea: Peanut Butter & Jelly Snack Balls

Afternoon Tea: Hemp Hummus with Fresh Vegetables

Dinner: Sweet Potato and Zucchini Noodles

Dinner: Cauliflower Rice with Lemon, Mint and Pistachios

Desert: Banana Soft Serve

Desert: Dark Chocolate

Afternoon Tea: Fruit and Nuts Dinner: White Bean and Vege Pasta Desert: Chocomole

THURSDAY - DAY 5

FRIDAY - DAY 6

SATURDAY - DAY 7

Breakfast: Berry Smoothie

Breakfast: Banana and Almond Butter Oats

Breakfast: Banana and Peanut Butter Smoothie

Lunch: Mango Kale and Avocado Salad

Lunch: Leftover - Black Bean and Corn Burger

Afternoon Tea: Peanut Butter & Jelly Snack Balls

Afternoon Tea: Apple Almond Butter

Dinner: Black Bean and Corn Burger

Dinner: Brown Rice and Lentil Salad

Desert: Banana Soft Serve

Desert: Chocomole

Lunch: Leftover - White Bean and Vege Pasta Afternoon Tea: Apple Almond Butter Dinner: Butternut Squash Curry

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Desert: Dark chocolate

BREAKFAST RECIPES VANILLA CHIA PUDDING Makes 2 Servings

INGREDIENTS 6 tablespoons chia seeds 2 cups almond milk 2 tablespoons maple syrup or agave 1 teaspoon vanilla extract 1/2 teaspoon cinnamon METHOD 1. Blend up the almond milk, vanilla, maple syrup, and cinnamon.

2. Pour liquid mixture over the chia seeds and stir until seeds are evenly mixed in. Stir again five minutes later, and five minutes after that. Let sit for an hour at least, or simply let it sit in the fridge overnight.

SERVE topped with fresh fruit of your choice.

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Pudding will keep in the fridge for up to four days.

BREAKFAST RECIPES Banana Smoothie Serves 2 INGREDIENTS 2 frozen bananas 170 grams low fat berry flavoured yogurt 1 cup low fat or plant-based milk 1 teaspoon maple syrup or agave 1/2 teaspoon cinnamon METHOD Combine all ingredients in a blender. Blend for a few seconds at high speed or until ingredients are thoroughly combined. Pour into a large glass.

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Makes approximately 2 servings.

BREAKFAST RECIPES QUINOA BREAKFAST PORRIDGE Serves 2 - 4 INGREDIENTS 1 cup dry quinoa 2 cups almond milk 1 tablespoon agave or maple syrup 1/2 teaspoon vanilla 1/2 teaspoon cinnamon 1 tablespoon ground flax meal Optional toppers and add-ins: sliced banana, fresh berries, a few tablespoons raw walnuts, a tablespoon of chia seeds, a tablespoon of almond butter.

METHOD 1. Combine quinoa, almond milk, sweetener, vanilla, and cinnamon in a small pot. Bring to a boil and reduce to a simmer.

2. Allow the quinoa to cook until all the liquid is absorbed and quinoa is fluffy (15-20 minutes).

3. Stir in the flax meal.

4. Stir in any additional toppers or add-ins, and enjoy.

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Leftovers will keep in the fridge for up to three days and can be reheated with almond milk over the stove and serve.

BREAKFAST RECIPES BANANA BREAKFAST WRAPS Serves 2 INGREDIENTS 2 large bananas 4 Iceberg or butter lettuce leaves 4 tablespoon almond butter 4 tablespoon maple syrup METHOD 1. Spread each lettuce leaf with a tablespoon of almond butter.

2. Cut the bananas in half.

3. Place half of a banana in each leaf.

4. Drizzle each with a teaspoon of maple syrup and serve.

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BREAKFAST RECIPES Berry Smoothie Serves 2 INGREDIENTS 2 cup mixed frozen berries of your choice 170 grams low fat berry flavoured yogurt 1 cup low fat or plant-based milk 1 teaspoon maple syrup or agave 1 teaspoon vanilla essence or chocolate cacao METHOD Combine all ingredients in a blender. Blend for a few seconds at high speed or until ingredients are thoroughly combined. Pour into a large glass.

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Makes approximately 2 servings.

BREAKFAST RECIPES BANANA AND ALMOND BUTTER OATS Serves 2 INGREDIENTS 1 cup gluten free rolled oats 1 cup almond milk 1 cup water 1 teaspoon cinnamon 2 tablespoons almond butter 1 banana sliced METHOD 1. Bring the water and almond milk to a boil in a small pot. Add the oats and reduce to a simmer.

2. Cook until oats have absorbed all liquid.

3. Stir in cinnamon.

4. Top with almond butter and banana.

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BREAKFAST RECIPES Banana and Peanut Butter Smoothie Serves 2 INGREDIENTS 2 frozen bananas 2 tablespoons peanut butter of your choice 170 grams low fat berry flavoured yogurt 1 cup low fat or plant-based milk 1 teaspoon maple syrup or agave 1/2 teaspoon cinnamon METHOD Combine all ingredients in a blender. Blend for a few seconds at high speed or until ingredients are thoroughly combined. Pour into a large glass.

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Makes approximately 2 servings.

LUNCH RECIPES CRUNCHY RED CABBAGE AND GREEN APPLE SESAME SLAW Serves 2 INGREDIENTS For the salad: 3 cups thinly shredded red cabbage 1 large granny smith apple, shredded 2 tablespoon hemp seeds For the dressing: 1/4 cup tahini 3 tablespoons water 2 teaspoons agave nectar or maple syrup 1/2 teaspoon sesame oil 1/4 – 1/2 teaspoon sea salt (to taste) 1 tablespoon apple cider vinegar METHOD 1. Whisk dressing ingredients together and set aside.

2. Dress the shredded vegetables and hemp seeds with dressing; you can use as much as you like, but make sure you coat everything well (a half cup will probably suffice).

Slaw will keep in the fridge overnight.

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LUNCH RECIPES VEGGIE TORTILLA Serves 1 INGREDIENTS For the salad: 1 or 2 low carb tortillas 4 slices sweet potato 4 green beans 1 tablespoon corn kernels 3 florets cauliflower or broccoli 1 handful baby spinach 1 lemon For the dressing: *Use your favourite dressing METHOD Warm up your tortillas in the oven on non-stick paper. Lay the tortilla flat on a square sheet of non-stick paper so that the tortilla fits perfectly on the paper square. Roll up the paper over the tortilla, then place in a baking dish for 10 minutes in the oven at 160 ℃. Fry up all the veggies in frying pan with coconut or olive oil until veggies are cooked. Add in your favourite seasoning for taste.

Dress the tortilla with your veggies and baby spinach. Add dressing for flavour. Fold up your tortilla and place on a plate.

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Add garnish of picked veggies.

LUNCH RECIPES SPICY THAI SALAD Serves 2 INGREDIENTS For the dressing: 1 avocado 1 cup coconut water ¼ cup cilantro ¼ cup basil ¼ tsp salt (or more) 2 pitted dates 1 tbsp minced or grated ginger Sprinkle of cayenne pepper For the salad: 1 bell pepper, chopped 2 cups grated carrots 1/2 cup cilantro, chopped 1 cup sprouts 2 cups shredded romaine lettuce 1 cup sliced cucumbers METHOD 1. Blend all dressing ingredients in a high speed blender till smooth.

2. Top salad with dressing as desired.

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LUNCH RECIPES KALE SALAD With carrots, apples, raisins, and creamy curry dressing Serves 2 - 4 INGREDIENTS For the dressing: 1/2 cup raw cashews or walnuts 2 tablespoons lemon juice 2 pitted dates 1/2 cup water 1/2 teaspoon sea salt 2 teaspoon curry powder For the salad: 1 head kale, de-stemmed, washed, dried, and cut into bite-sized pieces (about 5 cups) 2 large carrots, peeled and chopped 1 large apple, chopped into small pieces 1/3 cup raisins 1/2 cup chickpeas METHOD 1. Blend all dressing ingredients in a high-speed blender till smooth.

2. Massage the kale with the dressing, making sure that everything is well coated and softened. Start with 1/2 cup dressing and add as needed.

You may have some leftover. Add the apple, carrot, raisins, and chickpeas. Remix the salad, adding more dressing if you like.

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LUNCH RECIPES WHITE BEAN AND SUMMER VEGETABLE PASTA Serves 4 INGREDIENTS 1 small eggplant, cut into 1 inch cubes and lightly salted for 30 minutes, then patted dry 1 clove garlic, minced 1 large zucchini, sliced 1 can organic fire roasted, diced tomatoes 1 small can organic tomato sauce 1 teaspoon agave 1 tablespoon dried basil 1 teaspoon dried oregano 1 teaspoon dried thyme 1 can (or 2 cups freshly cooked) cannellini or navy beans, drained 226 grams dry brown rice or quinoa pasta (rigatoni, linguine, and penne are all fine)

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METHOD 1. Heat a large skillet with olive or coconut oil spray (or just use a few tablespoons of water). Sauté the eggplant with the garlic until the eggplant is getting nice and brown (about 8 minutes).

2. Add the zucchini and cook until tender (another 5 minutes).

3. Add the canned tomatoes, tomato sauce, agave, basil, oregano, and thyme. Heat through. Test for seasoning, and add more of whatever herbs you like.

4. Add the white beans and heat the whole sauce through. This is so tasty and simple, you could eat it on its own as a “cheater’s” ratatouille.

5. While your sauce cooks, put a pot of salted water to boil. Add pasta when it hits a rolling boil, and cook pasta until tender but still a little al dente.

6. Drain pasta, smother with sauce, and serve. Leftovers will keep for three days in the fridge.

LUNCH RECIPES MANGO, KALE, AND AVOCADO SALAD Serves 2 INGREDIENTS 1 bunch curly kale, de-stemmed, chopped, washed, and dried (about 6 cups after preparation) Juice of 1 large lemon 2 teaspoons flax or olive oil 1 teaspoon sesame oil 2 teaspoons maple syrup or agave nectar 1 chopped red bell pepper 1 cup mango, cut into small cubes 1 small Haas avocado, cut into cubes Sea salt to taste METHOD 1. “Massage” the lemon juice, flax/olive and sesame oils, syrup, and salt into the kale until it is wilted and dressed evenly.

2. Mix in the pepper, mango, and avocado cubes.

Toss well and combine.

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LUNCH RECIPES BLACK BEAN AND CORN BURGERS Serves 4 INGREDIENTS 1 tablespoon coconut oil 1 small yellow onion, chopped 1 cup fresh, frozen, or canned organic corn kernels 1 can organic, low sodium black beans, drained (or 1 1/2 cups cooked black beans) 1 cup brown rice, cooked 1/4 cup oat flour (or ground, rolled oats) 1/4 cup tomato paste 2 teaspoon cumin 1 heaping teaspoon paprika 1 heaping teaspoon chilli powder 1/2 - 1 teaspoon sea salt (to taste) Black pepper or red pepper, to taste

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METHOD 1. Preheat your oven to 180 ℃.

2. Heat the coconut oil in a large frying pan. Add the onion and sauté until onion is golden, soft, and fragrant (about 3-5 minutes). Add corn, beans, and tomato paste to the pan and heat through.

3. Place cooked rice into food processor. Add beans, onion, tomato paste, and corn mixture. Pulse to combine. Add spices, oat flour, and a touch of water, if you need it. Pulse more, until you have a thick and sticky (but pliable) mixture.

If the mixture is too wet, add a tablespoon or two of additional oat flour.

4. Shape into 4 burgers and place burgers on a foil lined baking sheet.

5. Bake for 25 - 30 minutes, or until burgers are lightly crisped, flipping once through.

6. Serve with fresh guacamole, if desired!

AFTERNOON TEA RECIPES HEMP HUMMUS Serves 4 INGREDIENTS 1/4 cup shelled hemp seeds 1 can chickpeas, drained, or 2 cups freshly cooked chickpeas 1/2 teaspoon salt (to taste) 2 - 3 tablespoon freshly squeezed lemon juice (to taste) 1 small clove garlic, minced 1 tablespoon tahini (optional) 1/2 teaspoon cumin Water as needed METHOD 1. Place hemp seeds in food processor and grind until powdery.

2. Add chickpeas, salt, lemon, garlic, tahini, and cumin to food processor, and begin to process. Add water in a thin stream (stopping to scrape the bowl a few times) until the mixture is totally smooth and creamy.

3. Garnish with extra hemp seeds and serve. Hummus will keep in the fridge for up to four days.

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SERVE with raw vegetable stick, broccoli, cauliflower, beans, and cucumber.

AFTERNOON TEA RECIPES RAW PEANUT BUTTER AND JELLY SNACK BALLS Serves 20 INGREDIENTS 1 1/2 cups organic roasted, unsalted peanuts 1 1/2 cups dark raisins 2 tablespoons peanut butter Pinch sea salt METHOD 1. Add all ingredients to a food processor and process until the peanuts are broken down and the mixture is starting to stick together. It may release a little oil, but that’s OK. 2. Roll mixture into 1 inch balls. Store in the fridge for at least thirty minutes before serving.

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AFTERNOON TEA RECIPES FRUIT AND NUT Serves 1 INGREDIENTS 1 handful of nuts of your choice 1 serving of fruit of your choice (either cut up rockmelon, watermelon, or apple, orange etc.)

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AFTERNOON TEA RECIPES APPLE ALMOND BUTTER Serves 2 INGREDIENTS 1 medium green apple 1 medium red apple fuji, gala, or red delicious 2 - 3 tablespoons almond butter 1/2 - 1 tablespoon honey METHOD 1. Using an apple slicer or a knife, cut apples into slices. Remove the core and seeds.

2. Put the almond butter into a small dish to dip your apples.

3. Spoon the honey, or use a bottle with a squeeze top and drizzle over the apples.

Notes: For other nut butter and seed options, switch the almond butter for peanut, cashew, mixed nuts, or sunflower butter. They all taste great!!

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AFTERNOON TEA RECIPES RAW PEANUT BUTTER AND JELLY SNACK BALLS Serves 20 INGREDIENTS 1 1/2 cups organic roasted, unsalted peanuts 1 1/2 cups dark raisins 2 tablespoons peanut butter Pinch sea salt METHOD 1. Add all ingredients to a food processor and process till the peanuts are broken down and the mixture is starting to stick together. It may release a little oil, but that’s OK. 2. Roll mixture into 1 inch balls. Store in the fridge for at least thirty minutes before serving.

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AFTERNOON TEA RECIPES APPLE ALMOND BUTTER Serves 2 INGREDIENTS 1 medium green apple 1 medium red apple fugi, gala, red delicious 2-3 tablespoons almond butter 1/2-1 tablespoon honey METHOD 1. Using an apple slicer or a knife, cut apples into slices removing the core and seeds.

2. Put the almond butter into a small dish to dip your apples.

3. Spoon the honey, or use a bottle with a squeeze top and drizzle over the apples.

Note: for other nut butter and seed options, switch the almond butter for peanut, cashew, mixed nuts, or sunflower butter. They all taste great!

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DINNER RECIPES BLACK BEAN AND QUINOA SALAD WITH QUICK CUMIN DRESSING Serves 2 INGREDIENTS For the salad: 1 cup dry quinoa, rinsed 2 cups vegetable broth or water 1/2 large cucumber, diced neatly 1 small bell pepper, diced neatly 1 can BPA free, organic black beans 10 - 15 basil leaves, chopped into a chiffonade* 1/4 cup fresh cilantro, chopped Dash salt For the vinaigrette: 2 tablespoon extra virgin olive oil 1/4 cup apple cider vinegar 1 tablespoon agave or maple syrup 1 tablespoon dijon mustard 1 teaspoon cumin Salt and pepper to taste See next page to continue...

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*Chiffonade is a slicing technique in which leafy green vegetables such as spinach, basil, sorrel, or Swiss chard, or a flat-leaved herb like basil, are cut into long, thin strips.

DINNER RECIPES METHOD 1. Rinse quinoa through a sieve till the water runs clear. Transfer it to a small or medium sized pot and add two cups of vegetable broth or water and dash of salt. Bring to a boil, then reduce to a simmer. Cover the pot so that the lid is on, but there’s a small gap where water can escape.

Simmer till quinoa has absorbed all of the liquid and is fluffy (about 15-20 minutes).

2. Transfer cooked quinoa to a mixing bowl. Add chopped vegetables, black beans, and herbs.

3. Whisk dressing ingredients. Add the dressing to the salad, and serve. (If you don’t feel that you need all the dressing, just add as much as you’d like to.) Salad will keep for three days in the fridge.

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DINNER RECIPES SWEET POTATO & ZUCCHINI PASTA Serves 2 INGREDIENTS 2 large zucchini 1 red bell pepper, diced 15 cherry tomatoes, quartered 8 large basil leaves, chiffonaded 2 small sweet potato, baked and then cut into cubes 2 tablespoon balsamic vinegar 1 small avocado, cubed 4 tablespoon vegan parmesan METHOD 1. Use a spiralizer or a julienne peeler to cut zucchini into long ribbons (resembling noodles).

2. Toss zucchini with all remaining ingredients.

3. Add vegan parmesan.

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DINNER RECIPES RAW CAULIFLOWER RICE WITH LEMON, MINT, AND PISTACHIOS Serves 2 INGREDIENTS 5 cups raw cauliflower florets 28 grams pistachios 1/4 cup each basil and mint 2 teaspoon lemon zest 1 1/2 tablespoon lemon juice 1 tablespoon olive oil 1/4 cup dried currants Sea salt and black pepper to taste METHOD 1. Put 3 cups of cauliflower into a food processor. Process until the cauliflower is broken down into pieces that are about the size of rice.

Transfer to a large mixing bowl.

2. Put the remaining 2 cups of cauliflower to the food processor. Add the pistachios. Process, once again, until cauliflower is broken down into rice-sized pieces. Pulse in the basil and mint till herbs are finely chopped.

3. Add the additional chopped cauliflower, pistachios, and herbs to the mixing bowl with the first batch of cauliflower. Add the lemon juice, oil, and currents. Season to taste with salt and pepper.

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DINNER RECIPES WHITE BEAN AND SUMMER VEGETABLE PASTA Serves 4 INGREDIENTS 1 small eggplant, cut into 1 inch cubes and lightly salted for 30 minutes, then patted dry 1 clove garlic, minced 1 large zucchini, sliced 1 can organic fire roasted, diced tomatoes 1 small can organic tomato sauce 1 teaspoon agave 1 tablespoon dried basil 1 teaspoon dried oregano 1 teaspoon dried thyme 1 can (or 2 cups freshly cooked) cannellini or navy beans, drained 226 grams dry brown rice or quinoa pasta (rigatoni, linguine, and penne are all fine)

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METHOD 1. Heat a large skillet with olive or coconut oil spray (or just use a few tablespoons of water). Sauté the eggplant with the garlic until the eggplant is getting nice and brown (about 8 minutes).

2. Add the zucchini and cook until tender (another 5 minutes).

3. Add the canned tomatoes, tomato sauce, agave, basil, oregano, thyme.

Heat through. Test for seasoning, and add more of whatever herbs you like.

4. Add the white beans and heat the whole sauce through. This is so tasty and simple, you could eat it on its own as a “cheater’s” ratatouille.

5. While your sauce cooks, put a pot of salted water to boil. Add pasta when it hits a rolling boil, and cook pasta till tender but still a little al dente.

6. Drain pasta, smother with sauce, and serve. Leftovers will keep for three days in the fridge.

DINNER RECIPES BUTTERNUT SQUASH CURRY Serves 4 INGREDIENTS 1 tablespoon melted coconut oil 1 white or yellow onion, chopped 1 clove garlic, minced 1 tablespoon fresh ginger, minced 3 tablespoons red curry paste 1 tablespoon organic sugar or coconut sugar 2/3 cups vegetable broth One 14 or 15 ounce can coconut milk 1 tablespoon soy sauce or tamari 1 green or red bell pepper, chopped 1 pound butternut squash 2 cups green beans, cut into 2 inch pieces 1 - 2 tablespoons lime juice METHOD 1. Heat the coconut oil in a large pot or wok. Add the onion and cook until it is soft and translucent (5 to 8 minutes).

2. Add the garlic and ginger and let them cook for about a minute. Then, add the curry paste and sugar. Mix the ingredients together until the paste is evenly incorporated.

3. Whisk in the broth, the coconut milk, and the tamari. Add the red pepper and butternut squash. Simmer till the squash is totally tender (25 to 30 minutes minutes). If you need to add extra broth as the mixture cooks, do so.

4. Stir in the green beans and let them cook for 2 or 3 minutes, or until tender. Season the curry to taste with extra soy sauce or tamari and stir in the lime juice as desired. Remove from heat and serve over quinoa or brown basmati rice.

Leftovers will keep for four days.

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DINNER RECIPES BLACK BEAN AND CORN BURGERS Serves 4 INGREDIENTS 1 tablespoon coconut oil 1 small yellow onion, chopped 1 cup fresh, frozen, or canned organic corn kernels 1 can organic, low sodium black beans, drained (or 1 1/2 cups cooked black beans) 1 cup brown rice, cooked 1/4 cup oat flour (or ground, rolled oats) 1/4 cup tomato paste 2 teaspoons cumin 1 heaping teaspoon paprika 1 heaping teaspoon chilli powder 1/2 - 1 teaspoon sea salt (to taste) Black pepper or red pepper, to taste

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METHOD 1. Preheat your oven to 180 ℃.

2. Heat the coconut oil in a large sauté pan. Add the onion and sauté until onion is golden, soft, and fragrant (about 3-5 minutes).

3. Add corn, beans, and tomato paste to the pan and heat through.

4. Place cooked rice into food processor. Add the beans, onion, tomato paste, and corn mixture. Pulse to combine. Add spices, oat flour, and a touch of water, if you need it. Pulse more, until you have a thick and sticky (but pliable) mixture. If the mixture is too wet, add a tablespoon or two of additional oat flour.

5. Shape into 4 burgers and place burgers on a foil lined baking sheet.

6. Bake for 25 - 30 minutes, or until burgers are lightly crisped, flipping once through.

7. Serve with fresh guacamole, if desired!

DINNER RECIPES BROWN RICE AND LENTIL SALAD Serves 2 INGREDIENTS 2 tablespoons olive oil 1 tablespoon apple cider vinegar 1 tablespoon lemon juice 1 tablespoon dijon mustard 1/2 teaspoon smoked paprika 2 cups cooked brown rice 1 can organic, no sodium added lentils, rinsed, or 1 1/2 cups cooked lentils 1 carrot, diced or grated 4 tablespoons chopped fresh parsley Sea salt and black pepper to taste METHOD 1. Whisk oil, vinegar, lemon juice, mustard, paprika, salt and pepper together in a large bowl.

2. Add the brown rice, lentils, carrot and parsley. Mix well.

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DESSERT RECIPES BANANA SOFT SERVE Serves 2 INGREDIENTS 2 large bananas, peeled and chopped into chunks, then frozen 1/2 teaspoon vanilla METHOD Place bananas in a food processor and turn the motor on. Let the processor run until the bananas have gotten increasingly light, fluffy, and smooth.

They’ll resemble a creamy bowl of soft-serve ice cream!

You may need to stop a few times to scrape the bowl down. Be patient, and let the processor do its job — first, it’ll seem as though the soft serve isn’t coming together, but it will. Serve with any toppings you like: cacao nibs, dark chocolate, peanut butter, chopped nuts, or seeds — the works!

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DESSERT RECIPES CHOCOMOLE Serves 2 INGREDIENTS 1 large, ripe Haas avocado, pitted 1/2 teaspoon vanilla 4 heaping tablespoons raw cacao powder 3 tablespoons maple syrup or agave 1/4 cup water (more as needed) METHOD Place all ingredients in a food processor or Vitamix/Bullet Blender and blend until smooth.

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Hello beautiful soul OMGosh, I am so so so excited for you right now. My heart is at peace knowing that you are here right now. Now, I know that this new direction for you will have its challenges, and together we can do anything.

Thank you for believing in yourself and for taking such good care of your needs right now.

Remember to reward yourself with a massage, time at the beach, a walk in the forest... do anything that makes your heart sing. Also, if you haven't already, it's time to cut out alcohol, soft drinks, and processed foods of any kind. It's time to eat and drink clean to support a clear mind to make clear choices. Lots of water, kombucha, cold pressed juices, and herbal teas.

Trust me... your future self with thank you, I promise.

Now, take good care of yourself and know that you are worth everything and more.

Lots of healing love, I see you I hear you I feel you I smell you I love you