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Excerpt from The (not so) Little Book of Surprises By Deirdre Hade, William Arntz with photography by Endre Balogh Available online and at your favorite bookseller Join us April 29th at The Urban Zen Center NYC for a day of healing, art and inspiration.


Eco Fashion, Travel Essentials,

L i v i n g isGErsesene ntia, l

& Wh y T r a v el

Eco Style Maven. Bohemian Travel Gypsy. Trailblazing Flower

Holly Rose | Instagram: @leotielovely P h o t o s : S h a n e Wo o d w a r d | s h a n e w o o d w a r d . c o m | I n s t a g r a m : @ f l a c o _ d _ o r o Q: You live a magical life, have one of our fav eco blogs, and describe yourself as a prairie flower, vagabond, yogi, and writer.You’re a Canadian writer and blogger living in Paris, France, where I met you at my house party. I fell in love with your blog, Leotie Lovely, on how to live more ethically and sustainably. What inspires you? A: I grew up in the prairies of Canada with a hippie mama who taught me how to love everyone and everything equally, to be at one with nature, and to take care of my mind, body, and soul with yoga, education, and meditation. We were poor, but I never noticed. My mum was creative and clever, making the most of what we had. When I look at what has inspired me throughout my life, it all comes back to the foundations of gratitude and exploration she instilled in my sisters and me. I’ve never felt pressure to achieve anything from anyone but myself, so I’ve achieved what is best for me and followed my dreams to the best of my (financial) abilities and skills. The man I married has further nurtured and encouraged my independence and passions while also helping me to widen my scope of acceptance and reflection. So, long ramble short, I’d say people inspire me. People who give themselves in to love, creativity, passion, humanity, and kindness—from strangers on the street, to my own friends and family, to my online community at the Ethical Writers Coalition and Ethical Blogger Network, to you and your magazines, to the man who has taught me to love truly and deeply, to my mother who nourished me with love and wisdom, and everyone in-between.

Q: What are a few of your favorite experiences or places? Any recommendations?



A: Ohhh, that’s a tough one. I found Bali to be the most beautiful of places; there’s something in the air there that stays with you, flowing in and around you with the most tangible intangibility. I love the deserts of West Texas too, those 360 degrees of endless horizons. Unlike Bali, you feel alone; no magic sits with you, instead it surrounds you— close enough to feel but too far to reach, reminding you that you are but a speck of stardust cradled in the breast of sand and scape. I always find my most treasured travel experiences find me when I have no agendas or expectations. I was born in a time that the discovery of the unknown is no longer available; the internet has put every detail at my fingertips. So if I can, I try to travel with enough language to be polite and enough history to feel informed, but a certain sense of innocence which might let me experience just a sliver of the wonder of discovery offered those who came before me.

Q: Travel essentials? We imagine that you travel lightly, but what are your must-haves? A: We lived in a VW van for a few months last year, so I got good at packing light. On our most recent surf trip to Portugal, my husfriend and I shared one carry-on, which is a new high on our efforts towards minimalism. I have a tri-seasonal capsule wardrobe of about 30 pieces of clothing, so it makes it easier to pack light when there’s less to choose from. My packing list, give or take a few items is basically this: Threads for Thought organic cotton leggings, Jungmaven hemp t-shirt, Veja shoes, oversized vintage sweater, vintage jean shorts, Les Sublimes tank top, Patagonia long-sleeved thermal,



a huge part in keeping me centered and growing throughout this busy year, at home and away. My husfriend makes me laugh a lot, too; just having time to spend connected and attentive with him away from the busyness of our responsibilities really fills me with a sense of serenity and gratitude that I regretfully don’t always make time to appreciate when we’re hustling and bustling at home.

Q: I think you’re a pioneer in eco and ethical fashion. Why is it important to know where and how our products are made? A: That’s such a compliment coming from undies, socks, sports bra, bralette, MyMarini seabody swimsuit, mala beads, sandals, and a jumpsuit that can transform from day to night. Toiletry-wise, all I need is a bamboo toothbrush, Nature & Nurture face oil, Badger’s sunscreen and lip balm, homemade toothpaste and body cream, Dr. Bronner’s soap, and an organic cotton Turkish towel. I also always carry a Klean Kanteen for water, a Keep Cup for tea and coffee, a food container, a hanky, a tote, and a produce bag to keep our travels as Zero Waste as possible.

Q: How do you stay centered and healthy on the road?

A: For me, it’s easier to stay centered and healthy when we’re on the road than when we’re at home. I’m working super long hours right now, so when we leave town, it gives me the space to rebalance. I find I do more yoga and meditate longer when I’m traveling, and I have time to read and write for pleasure rather than purpose, which I always find peace and inspiration in. There’s a prolific podcast called #LiveAwake, which my friend Sarah created, and it has played

you. Thank you! I think we as a society have lost touch with the circular story behind each object we use and how much our actions and purchases affect the planet and its inhabitants in product creation, use, and demise. I thought I was living pretty ethically and sustainably before I started this #GoneGreen2016 series, but as I began to research and discover the circular story behind each item I use on a daily basis, I was astonished to discover how little I actually knew. Exploitation remains rife in just about everything we buy, from the farmers in fields inhaling toxic chemicals and tainting their fresh water to grow plants for our clothing, skincare, and food, to the people in factories working under cruel conditions for slave wages to produce the products we quickly become disenchanted with and discard. What I’ve discovered over this past year is that each purchase we make is a vote for or against humanity, for or against equality, and for or against our planet. I think, sometimes in our own personal climb to a certain sense of enlightenment, we forget to take interest in the story that exists beyond us, one which is greatly affected by our habits and choices. Understanding the consequences of our actions and purchases through self-education is the first step towards truly being the change this world needs to see.

Q: Your fav ingredients and products for natural skincare? A: I don’t really have favorite ingredients, but

of C an ad a wi th a I gr ew up in th e pr ai ri es ho w to lo ve ev er yo ne me ht ug ta o wh ma ma ie pp hi be at on e wi th an d ev er yt hi ng eq ua lly , to my mi nd , bo dy , an d of na tu re , an d to ta ke ca re an d medi ta ti on . W e so ul wi th yo ga , ed uc at io n, d. ti ce we re po or , bu t I ne ve r no

I have created a 10-point list I use before I purchase or accept any beauty or skincare products. In order to be considered, they need to be: 1) made from organic and natural ingredients, 2) ethically and sustainably sourced, 3) palm oil-free, 4) NOT tested on animals, 5) vegan and cruelty-free, 6) made with ingredients that check out as safe on the Environmental Working Group’s website, 7) (ideally) sharable with my husfriend, 8) (ideally) packaged in glass, not plastic, 9) (ideally) philanthropic, 10) able to work well on my sensitive skin.

Q: Why is travel so important for the soul? A: Throughout my life, traveling has been my biggest teacher. It awakens in me a sense of observation that I’m not as conscious of in everyday life. I really feel all my senses engaged when I’m disconnected from all that is familiar to me and connected to the sounds, sights, smells, textures, and tastes offered by a new place. Nothing ignites my soul more than the humanity and unity I feel sharing experiences in places I would have otherwise never known. MANTRAMAG.COM 5


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F E A T U R E D F A C U LT Y JUNE 2 - 4, 2017

SEANE CORN The Yoga of Awakening

COME AS YOU ARE. leave as you want to


JUNE 11 - 16, 2017

NICKI DOANE Maya Yoga Summer Intensive

JUNE 11 - 16, 2017

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Harmonize your mind, body, and spirit at 1440 Multiversity, an extraordinary new learning destination in the redwoods near Santa Cruz, California. Experience weekend or five-day programs from renowned faculty in mindfulness, authentic leadership, integrated health, neuroscience, and more. All accompanied with daily meditation, yoga, healing arts, and nourishing farm-to-table cuisine to help you renew, recharge, and reconnect with what’s most important in your life. Opening May 2017 SCHEDULE YOUR FIRST VISIT AT 1440.ORG/MANTRA

J E S S A MY N S TA N L E Y Vinyasa Yoga with Jessamyn

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RODNEY YEE & COLLEN SAIDMAN YEE A Journey into Asana, Meditation, and Pranayama

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Q: What is Back 2 Earth? A: We are more than an organic farm stay. We are also a health retreat offering a float tank experience, massage therapy, psychotherapy, and RAW vegan cuisine. Our basic principles are sustainability, environmental awareness, zero waste policy, and self-sufficiency. Our five-acre farm produces organic fruit and veggies. Many of the farm animals were rescued animals and are now enjoying a safe, peaceful forever home. We have a five-acre property surrounded by the majestic hills of Berry and the sparkling, unspoiled Seven Mile Beach. It is only a five-minute drive to Berry Village. The town is famous for its café culture and is a great venue as a base while exploring the local area. We’re just two hours from Sydney. Q: What inspires you? A: We are inspired by seeing how some parts of the world are changing. People are taking control of their lives, their health, and their food choices. People are making educated and informed decisions about their own consumerism and recognizing the power that they have. A life-changing experience for us was the documentary by Ty Bollinger, The Truth About Cancer. There are wonderful people trying (and succeeding) to get their message out there, who have found a way to be heard, and they are making information freely available. When you have information, you have choices.

Q: What do you do? A: As raw vegans, we are very conscious about health, organic produce, and eating a plant-based diet. We work with nutritionists and naturopaths to help clients overcome health issues that they might be facing. People come here to detox, destress, and learn how to make and prepare raw foods through our raw food workshops. Many of our guests are undergoing different medical treatments, are suffering from autoimmune diseases, or are vegans just wanting to chill out with our animals. We offer psychotherapy, massage therapy, Reiki, and EFT.

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Q: What’s your secret to self-care? A: Over the years, I have been continuously learning to honor my body as a temple and give myself love. However, life is busy and it’s easy to get out of balance, especially when I am juggling multiple events or styling jobs. I try not to overcomplicate things. Each day, I always check in that I have done something for each aspect of myself—mind, body, and soul. How this looks changes daily, and I love the flexibility that allows. Q: What is a truth that you know for sure? A: The world isn’t slowing down, so we have to. This more than anything brings me straight back into the present moment and reminds me to enjoy every minute of my life. Q: What is something that you wish you would’ve known when you were 20? A: I wish I believed I was creative! I was stuck in my left brain, and it’s only as I’ve grown that I’ve stepped into my feminine self and through that have allowed my creativity to flow through.

Q: What does living a conscious life mean to you? A: Living in tune with the cycles of nature. Following my breath, and living in the rhythmic flow of the universe. Being aware of all living things big and small, and being humbled by the stars. Being responsible for our actions and impact and leaving the earth better than I found it. Q: How do you create a sacred space at home and work? What inspires you?


Th e w o r ld is n 't s lo w in g d o w n , s o w e h a v e to .

A: Creating sacred spaces for people to celebrate life is my passion! It’s what lights me up, and I am constantly doing it. I even go over to friends’ houses and rearrange their rooms. Haha! My home is dappled in sunlight and full of plants and cushions. I style the space based on comfort but also balance, thinking about what is going to make the room feel the nicest in terms of flow. It’s important to re-energize your sacred space by cleaning and by burning incense or candles, which I often do. I can never look past Pinterest for an extra dose of inspiration! MANTRAMAG.COM



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ma ntr a WA N D E RL UST + TRAVE L

One of the things that never fails to bring me back to being happy is diving under a wave in the ocean, eyes wide open looking at the turquoise water.


Q: What is essential to creating a personal sanctuary? A: Just a little bit of time carved out to dedicate towards putting love into your space. Plants always help too. Q: How do you stay centered in the middle of chaos? A: I’ve learned what lights me up. One of the things that never fails to bring me back to being happy is diving under a wave in the ocean, eyes wide open looking at the turquoise water. That’s my second hit. For a slower release, I get to yoga for an hour of mindful movement and 100% focus on my breath.






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Amy Goalen | Instagram: @amygpics

Photographing yogis and acro yoga partners is creating a place for authenticity, body awareness, and passion to come forth, play, and be suspended in a moment. I don’t just want you to look at my portraits, I want you to be able to feel them. I’m always waiting for that perfect moment within every photo shoot.



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Expires 6/30/2017

Discount taken at time of checkout. No adjustments for prior purchases. Not valid for purchase of gift cards. May not be redeemed for cash equivalent and is not transferable. One offer per customer. Cannot be combined with any other offer. Discount is taken before tax and shipping charges. Excludes dropshipped products, customized items & fees, & bulk orders. Coupon not valid for electronic products, or for use in the Studio Portal. Valid only at

Faith is a tangible energy of light that creates miracles

Deirdre Hade

P oet .

M y stic .



A uthor


Helping the Light of Your Soul

Faith is a tangible energy of light that creates miracles.

G uide .

: C hasse

I nterview

B ets y

Q: What would you say to those of us feeling out of whack with the world? A: I would say, “You have every reason to feel out of whack and it’s okay that you do!” The path of awakening requires that we go through times of chaos. Uncertainty requires that we go deeper into faith. You’re being asked now to discover true faith. It is beyond intention-setting; it is a conscious practice of yoking every fiber of your being to the light of truth. Truth with faith will not only carry you through, but will lift you above the fray of chaos. One simple energy tool you can use is to imagine a soft, golden orb of light in your belly. Close your eyes and feel the warmth of this golden light of faith filling your body until you feel safe, calm, and connected to your Higher Self.

Q: Why did you create your book, The (not so) Little Book of Surprises?

A: Your soul’s heart is opening now. You need supportive understanding for your own inner wisdom to awaken so that your higher self can help you and guide you clearly in this increasingly complex world of ours. Surprises is a spiritual journey, an art book of my life’s work. My hope is that it brings you hope, clarity, and answers for you to live your greatest inspiring life. To learn more about The (not so) Little Book of Surprises, visit:

photos of Deirdre Hade by Morgan lee Alain

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Janet Stone INSTAGRAM:



ogalates. Core Yoga. Cardio Yoga. Black light Yoga. This is just the beginning of a long list of specially packaged “branded” yoga that promises to delight your senses, enhance your body, or fulfill your life. It wasn’t always so. Back in the day, most of what was called yoga took place in the inner landscape, guided by a teacher to whom one willingly entrusted their psyche. Students surrendered control when they had come to a point where they didn’t trust the tangles of their own mind to bring them toward liberation. Yoga recognized that our grooves, our habits, patterns, addictions, family lineage—our samskaras—were too deep and mesmerizing for an individual to find their way out of without a teacher, guide, guru shining a light, reflecting back, and guiding with selfless and profound inner wisdom. Flash forward three thousand years: astound me with your arm balance, titillate me with your beach-bikini meditation shot, impress me with a list of all the “famous” teachers on your training resume. It used to be a teacher would call us on our shit, but now we can choose teachers that will tell us what we want to hear in the way we want to hear it, tailor the dharma for our desires, meet our ego



needs, and sell us our own liberation packaged for easy consumption.

It used to be a teacher would call us on our shit, but now we can choose teachers that will tell us what we want to hear.

Okay, so this may sound cranky, but the moment money came into the spiritual art and science of yoga, it turned into a “buyer’s choice”—a designyour-own spiritual package. It’s oddly similar to our “news” consumption, where we tune into whatever we already want to hear, where the news can confirm our most illusory beliefs and fuel our deepest fears and most mislaid judgments. Sell me, entertain me, delight my every sense, give me some image I can transpose myself into so that I don’t have to sit here in my own wheel of churning thought upon thought upon thought that—without anyone to burst my bubble—continues to create deeper grooves in my own psyche. True, I am in it. A part of it. I participate and suspect I contribute to the myriad ways we alibi this new “yoga,” the one where practice is a DIY program and we believe we can see a social media post or buy into a meme and get a dose of yoga in the way that we like it. Yoga in 15-second soundbites reflects our current culture, in which our guru is busyness and we want our enlightenment to come without discomfort or compromise.


This is not at all how these practices were laid out for us. Yoga suggests that to relieve suffering— dukkha—and to repattern cyclical behaviors requires an endless willingness to undo our never-ending stream of stories and to slow down our inclination to appease all of our senses and yield to the push and pull between raga (likes) and dvesha (dislikes). Patanjali in the Yoga Sutras suggests the first two steps on the path of yoga are practice (abhyasa) and letting go (vairagya). If we take the eightlimbed path to heart, we know it is not possible to arrive at samadhi through feeding our endless desires or by consuming snippets of flashy, enticing visual media or from grabbing a bit from this teacher or a bit from that and mashing together a yoga that often speeds up the cycle of samskara rather than slowing it or stopping it altogether.

Now, here we are. We find ourselves in an era when we’re applauded for being busy and applauded for more outward, big statements. An era when going inward, still, and quiet— when making space to listen—doesn’t lead to ego-feeding or financial reward. We’ve moved toward a system of yoga that appeals to the ego with feats of flexibility and daring postures, a yoga that tempts us to bypass the attention and work it takes to arrive at some psychological and spiritual insight.

Are we willing to do the work of this practice—to show up breath in and breath out? Are we willing to find someone—or a committee of someones—to reflect back to us so we can see into our shadow spots?

We can all ask ourselves: Is what we’re doing yoga? Are we willing to do the work of this practice—to show up breath in and breath out? Are we willing to find someone—or a committee of someones—to reflect back to us so we can see into our shadow spots?

As a global yoga warrior and servant to the breath, Janet is a student of this heart journey. She is based in San Francisco and lends a wealth of knowledge and yoga experience to create a unique, vigorous approach to vinyasa yoga.



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+ n u S e t a m i Ult s l a i t n e Ess Travel team of angels a y b n u r + d e Female own ni ca ls bo ta In st ag ra m: @ Ba bo

P ure en oug h f or bab ies, ki ds, and our ent ire edit or i al tea m.

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mantra MINDFUL

W hen A re You

? ids k Having c h il d le s s . h is p a n ic a n d Rina Jakubowicz Instagram: @rinayoga Photos: Jeff-Skeirik


ociety has certain expectations of what a woman’s life should look like. The worth of women has historically been associated with getting married and having children. Obviously, modern society also assumes a woman should have a career, but it ideally wouldn’t be in place of having a family.

I was raised to believe that my identity came from the kind of man I married and the amount of children I would have.

As a Latin woman, the choice to not have children has led to so many challenging experiences. At times I am judged by my female peers, especially in group settings. There’s a feeling of alienation and of being misunderstood. For me, there is the additional pressure of being a Hispanic woman who has been raised to value family and continue the family traditions and lineage. I was raised to believe that my identity came from the kind of man I married and the amount of children I would have. When I was 25, I got married knowing that my husband didn’t want to have children. At first, I didn’t tell my parents because I didn’t want to confront them or hurt them. When I eventually had that conversation with my family, they shrugged it off as a phase. When I got divorced, my parents hoped I would find someone else to start my own family with. Society seems to place more emphasis on families when there are children involved. The seriousness of the relationship is validated by the partners choosing to have kids. It’s not enough to just have a committed relationship or a pet. There’s usually the added question of “When are you guys having kids?” To a lot of people, the decision to have kids is what completes a family. At 37 years old, I’m currently in a serious relationship with my 48-year-old partner, my family. Even though these societal challenges are felt by women who choose an uncommon path, I am hopeful that they know their worth and follow their truth. I remind myself daily of my purpose. I am confident in my choice and hope that others are able to embrace their decisions and find their value from deep within—no matter how challenging the external pressures may be. Finding your own confident path and committing to it with conviction and love is what the ancient teachings of yoga would call true activism.



mantra TRAVEL

San Miguel de Allende

The Art of Slow Living. Where Old World Charm, Color, and Culture Meet. M a r a n d a Ple a s a n t

Things We Love: Pebbled streets. Rooftop garden sunsets. Sweeping cathedral views. Stunning architecture. Walking everywhere. Warmth of the people.

Things to Try: + Street food. Try the fresh corn on a stick with chili pepper seasoning and lime. Add some coconut meat, green chickpeas, or fruit bowls and eat in the park.

+ Art festivals and gallery openings almost every weekend. + It is a home design dream. Tons of inspiration for creating your sanctuary. + Tons of yoga studios, meditation, and free-form dance classes. + For $2, Uber takes you anywhere.

Favorites: H o t el : Clandestino E a t i n g : Cafe Nectar. Orquidea Thai. Quince. Rosewood Rooftop C lo t hi n g : Mixta Mus t S ee : Doce 18 Concept House

Note: Sleeping can be challenging in the city. Bells, dogs, and scooters can keep you up all night. Make sure your hotel room does not face the street or a noisy courtyard, otherwise known as 6 am echo chamber.



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RYT H M I A .CO M / M A N T R A 3

mantra YOGA I had heartbreaking moments as a newer teacher where people told me they got injured in my class. I knew I didn’t want to be that kind of teacher, and it became clear to me that if I wanted to do this a long time, I needed to learn to help people.

T he R ise

of Yoga T h e r a p e u t ic s

Ross Rayburn on an emerging and important expression of yoga that mindfully aims to reclaim your body and mind.

I n s t a g r a m : @ r o s s r a y b u r n { P h o t o : D r ew X e r o n } I n t e r v i e w : C h r is L ucus , I n s t a g r a m : @ c w l u c u s Chris Lucus: When you talk about yoga therapeutics in your teaching, what exactly are you speaking to? Ross Rayburn: Therapeutics is a tricky topic because the word can mean so many different things. “Therapist” usually implies a medical background, and therapeutic needs are often very serious. At the same time, people use it casually, like “retail therapy.” My approach is that it’s done with a specific aim towards physical, biomechanical, and musculoskeletal health. Yoga therapeutics is an attempt to give an asana option to people who have a present physical injury or to high performers looking to mindfully prevent potential injury. CL: As a seasoned practitioner and inversionlover, is there a resistance to yoga therapeutics at first? RR: Yoga therapeutics generally needs to be slower, more mindful, more precise, and when I was younger, there was less incentive to slow down. But I discovered a wonderful paradox: The precision that’s required to get out of pain and heal yourself is also what enables you to do advanced asana. It turns out that the slowing down and mindful work we do in therapeutics is one of the best portals to deepen our practice.



You can think of yoga therapeutics as a super fine-tuned way to do all of your practice. CL: Larger classes tend to be the more costeffective for studios, teachers, and students. How do you teach a therapeutic class to a room full of people? RR: When I started out eighteen years ago, I was one of those teachers who wanted to be popular and have huge classes and do sweaty, fun vinyasa, which conflicted with more mindful alignment-oriented yoga that is inherently therapeutic. I had heartbreaking moments as a newer teacher where people told me they got injured in my class. I knew I didn’t want to be that kind of teacher, and it became clear to me that if I wanted to do this a long time, I needed to learn to help people. As with any type of yoga, the more individual attention there is available, the more we can refine and focus on successful individual solutions. Still, large and varied level classes are the norm, so one of my solutions was to offer a lot of short 10- to 15-minute private sessions after class to assist people dealing with pain, and I often learned more than my students in those sessions. CL: Which communities do you find benefit most from this particular expression of yoga?

RR: I recently worked with a group conducting a study on the impact of yoga for veterans with PTSD. I am interested in seeing how physical steadiness and healing created through mindful yoga therapeutics can translate to mental steadiness and the healing of trauma. My husband is a ballet choreographer, so I work with a lot of ballet dancers, and I love supporting them and other professional athletes. Since their bodies are their livelihood, the stakes are high. There is a such a direct relationship between health and athletic performance. CL: What are some of the things a practitioner dealing with injury should look or listen for in a teacher? RR: First, we need to remove a barrier: If a practitioner doesn’t recognize their own pain, or thinks that pain is a confirmation of doing the work, that’s a problem. So, first, examine yourself and your psychology of pain and physical discomfort. As for what to listen for in a teacher, look for someone who is speaking to health, not just how to get into a posture. A gifted teacher skillfully offers options and creates relationships between their instructions and their students’ results, with the overall aim of everyone leaving the room healthy.

KRIPALU Ayurveda

Spring Cleaning e l y t S a d e v r Ayu {

Kripalu C enter for Yoga & H ealth


Instagram: @kripalucenter Photos: Allan Hayslip


pring arrives, and with it come flowers budding, sunny days mingling with intermittent rainstorms to refresh and replenish, warmer temperatures, and a desire to get things moving and start anew.

While Mother Nature is doing her spring cleaning, we too feel a call to clean out what’s built up over the winter. Spring is the perfect time to detox and declutter, Ayurveda-style—in our body, mind, and daily life.


Start with your closet. Fill a donation bag with the clothes you no longer wear but keep around in case you might some day. (If you haven’t worn it all winter, you probably won’t wear it next winter.) Store the rest of your winter clothes, packing them away neatly so you don’t face another stressful and disorganized situation in the fall. Now take out your warmweather clothes and arrange them so they’re easy to see and access. Move to your common areas. Remove all the knickknacks from the shelves so you can clean under and around them. Clean your upholstered furniture, walls, and shelves to remove stains and dust that can hide in the darker months. As you put the room back together, decide what you want to hold on to and what should go out with the clothes. Create a peaceful space with room to breathe. Too many things on the walls and shelves can cause distraction and overstimulation, which can lead to stress and discomfort. Address the piles: the bills, coupons, books, random paperwork. Use a labeling system or filing cabinet to organize it all. Simply knowing where things are and that they have a place will create more ease in your life.


We spend a lot of time in offices or work environments, and these spaces need attention, too. If you walk into your office and there are piles of paper everywhere, and you can’t find anything you’re looking for because of the clutter, you’ll become frustrated and less efficient. Organizing your space and adding touches of beauty will minimize stress, create serenity, and increase your output and creativity.


Try a weeklong media fast: Eliminate all social media, TV, extended social phone calls or text messaging, etc. Media fasting is a great way to de-clutter your mind and create a more sattvic, or peaceful, state. During this week off, take a few minutes each day to journal about what you notice coming up. At the end of the fast, decide which habits you want to keep and which you’re ready to eliminate. Spring is the perfect time to begin a meditation practice. Now that your house is in order, find a peaceful spot to set up a meditation corner. This can be delineated simply by a pillow on the floor, or you can make it more elaborate with an altar or other decorations you love. Freshly picked flowers are a great way to bring a little nature into a meditation space. Make sure your space is orderly and neat. Set an intention to sit peacefully for five to 10 minutes in the morning and again in the evening, focusing on your breath and letting thoughts and worries go. You can use a guided meditation recording for this practice if you prefer.


Start a workout regime. Since our lymph does not have a pump (like the blood has the heart), we have to move it manually by moving our bodies. Now that the weather is nicer, it’s a great time to get outside and play. Find a workout partner and some exercise that you love doing, like running, walking, hiking, biking, yoga, or a fun fitness class. According to Ayurveda, the best time to exercise is in the morning, before you eat breakfast or shower. The second best time is in the early evening, before dinner. Spring cleanses are popular, but you don’t have to go on a torturous diet in order to hit the reset button. Doing a gentle detox by eating very simple foods for a week or two can be very powerful. Try this: For one week, eliminate all sugar, dairy, meat, alcohol, oils, processed foods, caffeine, and flours. Eat whole, fresh organic fruit for breakfast, steamed vegetables and quinoa or brown rice for lunch, and simple vegetable soup or steamed vegetables again for dinner. Sip herbal teas and lemon water throughout the day. This gives the digestive system a chance to cleanse, de-clutter, and start anew.

If I feel it, I attract it, and then, it comes. That’s when my happiness shines on.

Creating a

Sacred Space + a Nourishing Personal Sanctuary

Tamara Lee Beltran Designs by Tamara Lee Instagram: @tlee79 Photos by D.F. Photography



Q: What is some of the best advice that you have ever received?

A: The best advice that I have ever received has to be “You do you.” Staying true to who you are and what you believe in are ideas I’m proud to say I stand by and practice. I’m different, my voice is different, my house is different, my designs are different—I mean, I rock a pink sofa, and that’s OK! Different is good. I see it as being free to be who I am. Why be the same when being different is so much better? If I feel it, I attract it, and then, it comes. That’s when my happiness shines on.

Q: What is something you wish you would’ve known when you were 20?

A: Oh man, good question! There’s so much I wish I knew. Once I hit 30, I had so many “aha” moments. I would say, live it up in your 20s; there’s no rush to settle down. Take your 20s to discover yourself, be free, travel, and experience life.

Q: What does living a conscious life mean to you? A: Having a mindful and conscious life is huge for me; without that, I feel as if I would just drift through life—maybe somebody else’s and not my own. Being conscious of what I want done and whom I want to attract in my life or business are things I have to think about and be aware of daily; otherwise, being the unfocused person I am, I will drift.

Photo of tamara beltran and pup by Gillian Starkweather


Sanctuaries + Sacred Spaces

Q: How do you create a sacred space at home and work? What inspires you?

A: There’s a magic map that I’ve been using for years. You may know it––it’s called the Bagua Map, a.k.a. Feng Shui Bagua. Start at the entrance of your home and work the areas you need. I swear by it! It’s as simple as adding in a specific element and color that then acts as an attractor. Try adding in a pop of pink, red, or white to the southwest corner of your home using a square earth element, and see your love, relationships, and self-esteem improve. So many things inspire me. Timbers and textiles are super inspiring, as is color. If I see a color I love, I can design an entire room around it.

Q: What is essential to creating a personal sanctuary? A: What I find to be essential when creating a “Zen Zone” is starting off with a clean space. I suggest using calming hues, such as grey tones. I would use smooth and straight lines for furniture, while keeping the space open and definitely avoiding clutter. You can personalize it by focusing on how you want the space to feel and using natural elements. Think earth, wind, water, and fire. Earth represents grounding, while the fire element (think: a candle) represents passion and energy, and the water element (in the Feng Shui) represents harmony, prosperity, balance, and growth. Using these elements and your Bagua Map, you will find the balance you need for your personal sanctuary.



Flea Market Fab,

Constructive Chaos, & Designing Your Creative Sanctuary


I nterior st y list + designer : J ennifer H arrison Instagram: @fleamarketfab




Q: Why are flea markets so magical?

A: I love flea markets! Love them so much! Everyone is there for the same reason: to find that one piece. Whether it be a cabinet or a tool, we are just there appreciating the love of recycle and junk. Flea markets are the land of the curious, from the people to the parts. Everything is interesting and everything has a story. You can find everything and anything at a flea market, and it’s one of a kind or vintage; it’s really the interior design mecca right now. Flea markets are the cool factor today. I don’t want what everyone else has, so shopping vintage has always been in my blood. It’s all for the treasure!

Q: How do you create a sacred space at home and work? What inspires you?

A: I feel having a scared place to retreat to at home is so important. With the everyday life of social media, kids, work, business, you must have that time and place where you can unwind and relax. Your sacred place may consist of a blanket, cushion, plants, reading a book—it’s whatever your place of comfort is. the slowness to porch; Surrender Mine is my it gives me life. I have a wrap-around covered outdoor so deeply rooted that’s porch that is my favorite place in Every spring I decorate being. flower’s thehouse. in my it, I bring the inside out, and it’s the it’sforame. Every yoga, area doing Likemost inspirational February I prepare for the new style a ritual. and practice and decor. So, when flea season hits, I am ready and know what I am looking for. photos: (opposite page + this page top right) Anisa Rrapaj (all others) Carley Summers

On Flea Markets:

I don't want what

everyone else has,

so shopping vintage has always been

in my blood.

Jennifenr Harriso Q: What is essential to creating a personal sanctuary?

A: Creating that personal sanctuary is really about what makes you happy—what are your favorite things, what brings you life, inspiration, and happiness. Those are the key pieces to create that place of comfort or space that is a big part of your day-to-day. It could be as simple as a paint color on a wall, a pillow you may have found, or a painting. It’s really what connects with you and makes the space yours.

Q: How do you stay centered in the middle of chaos? A: Chaos. I truly believe that chaos is a key to many people’s success. When it’s happening I know you can’t see it that way, but in the end you realize you survived it and did it in a way that you may have shocked yourself. I see chaos as a business compliment, kind of the same way as the saying “When it rains, it pours.” It makes me focus on the priorities and doesn’t allow me room for error. When I have a million things happening, somehow someway I get it done and it’s better than expected. Of course I am human and get stressed and worry about timing, photos: Anisa Rrapaj



but then you take a step back and realize, you can do this!!! Chaos has taught me strength and confidence, and it’s not worth the stress in the end.

Q: What does living a conscious life mean to you? A: Living a conscious life is definitely an art; it’s not something people today really think about. You have to be true to yourself and believe in what your day-to-day is. When you have children, you are taught to think consciously for their protection and growth. But you tend to not do it for yourself.

Q: What do you do exactly? A:

I am an interior stylist and designer that incorporates flea’d and garage sale pieces into designs for spaces. For 2016, I focused on following my passion and designed multiple styles of pillows and floor cushions made from vintage rugs. I made this my priority and focused on quality control and new styles along the way. Now I am back to offering my design services as well as looking to start a rental company. I am continuing with textile designs with all new styles this year.

On living a conscious life

When you have children, you are taught to think consciously for their protection and growth. But you tend to not do it for yourself.

On Staying Centered in the Middle of Chaos.

I truly believe that chaos is a key to many people’s success. When it’s happening I know you can’t see it that way, but in the end you realize you survived it and did it in a way that you may have shocked yourself.




S u z y B ati z


Artful Living Design. Curate. Cultivate Creating a Space that Nurtures You



Creating Sanctuaries + Sacred Spaces


our outer world reflects your inner world. I fully embraced this mantra as I searched for a new space to be both a creative hub for my business, Poo~Pourri, and a vital living environment. I was at a point in my life where I needed to expand; I felt as if I was in a cocoon, ready to break out. Walking into an old church in Dallas, I immediately felt the freedom to transform, expand, and create boundless joy—the space resonated with my soul.

reflects Your outer worrld your inne world.

I began envisioning what the church could be and opened myself up to learning along the way, collaborating with the wonderful creative genius, Allie Hill of Yeti & the Beast. We played along the way, and both of us grew greatly during this adventure, learning to: S tart w it h a fee l i n g , n ot a desig n p h i losop h y . . . I knew how I wanted to feel in each room—that was my inspiration. For example, I wanted to feel especially playful and inspired in my office, the main creative hub for writing my upcoming book and for hosting women’s business retreats. So, I chose a space that had an expansive view and was originally used as a playroom for children in the church. Many of the pieces in the office were also made of repurposed objects, such as a side table crafted from the church’s old fire escape, and a conference table made out of industrial fans found in the attic. ›



C h oose eac h piece w it h i n te n tio n . . . When you start each room with a feeling or, as I like to say, a resonance, it’s easy to choose pieces with intention. To make my bedroom feel peaceful, like floating on a cloud, I used soft pieces, such as gauze, which I draped around my bed, and dream catchers paired with light colors and elements. O n ly use pieces you lov e — do n ’ t w orry a b out w h at m atc h es . . . Because I only chose pieces I loved, a truly unique style began to resonate through each room. I was drawn to pieces with a story, so 90 percent of the content in the church is vintage, artisan-made, or recycled. If I loved it and it had a story, it belonged in the church.


ion, and love wed The feeling, intent space amplify an invested in each ne touch everyo who enters.


Creating Sanctuaries + Sacred Spaces

Suzy B ati z

Azu Ta k e w h at you h av e l eft a n d m a k e so m et h i n g n e w . . . In a way this whole experience epitomized the story of my life— always taking inventory of what I had left and building a new life off of that. The previous owners of the church didn’t leave me much, but I took everything they left me and I transformed it. It’s symbolic of the internal recycling project we are sometimes faced with during transformation. The feeling, intention, and love we invested in each space amplify and touch everyone who enters. With resonance, energy, creativity, and aliveness abounding, I truly feel that my spirit is reflected in the church. It has become a sacred living space for me, as well as a sacred gathering space, a Temple of Transformation, for all my guests.

Suzy Batiz is the inventor, founder, and CEO of Poo~Pourri, a toilet spray that stops bathroom odor by creating a barrier of natural essential oils on the water’s surface. An expert in entrepreneurial intuition, Suzy teaches other entrepreneurs her feminine approach to business through speaking engagements, hosting women’s business retreats, and her upcoming book, Radical Resonance. M A N T R A M A G . C O M 47



The Truth You Know for Sure, Self-Care Essentials, and What You Wish You Would Have Known at 20.

Fill your own ctuitp up first so thainto may overflow you. those around

Q: What is something that has made a huge difference in your self-care routine or your wellness regimen? A: To me, self-care is all about self-love.

Ch e ya nne Abol t Instagram:

@happyhealthyexistence Yoga Photos: Courtney Smith Headshot Photo: Renata Guzman

I find calmness and rejuvenation in simple acts like connecting with the raw elements of nature. I love to be immersed in the abundance of earth’s natural harmonies while backpacking for days at a time and disconnecting from distraction. Music is also the foundation of my self-care. I use my voice and my guitar as a counselor and a friend to the tiny unraveled pieces in my head and heart. I take time to sit and musically meditate on my hopes, dreams, and fears as they unconsciously pour out.

Q: What is a truth that you know for sure?

A: Fill your own cup up first so that it may overflow into those around you. Whether it be love, faith, or motivation,

when you have taken the time to understand, learn, and grow for yourself, you have an abundance to offer those around you. When you are depleted, others will feel like a drain on limited resources. When you have found the source within you, you will never run low.

Q: What is something that you wish you would’ve known when you were 20? A: I wish I would have known that the best moments in life aren’t the ones that haven’t happened yet; rather, the best moments are the ones we are in right now. Tomorrow is never promised and happiness is an inside job. I have lost lovers and friends to tragedy and battled my way through cancer to learn that THIS is the moment I have been waiting for and I should wait no more!!! Life is too short to not spend every day living out your dreams. Why not apply that to yoga teaching?

Q: What is some of the best advice you have ever received? A: “Protect Your Magic.” My twin sister

Rituals for Self-Care.

N a t a lie Adel e Yoga Teacher Owner, Vasu Tribe Studio Nursing Professor Photo: Neil Gandhi

It is in this meraegiiscal space that thght, and silence, thou en to room to listshe tells my body as hat me exactly w she needs.

Q: What is something that has made a huge difference in your self-care routine? A: Because I valued the importance of and need for self-care, I used to always pencil time for it into my heavy schedule. Facial on my lunch break, pedicure before my dinner plans, a yoga class before I teach one, and so on. But, by rushing to appointments or feeling obligated to “self-care,” the “self” and the “care” were taken out of this sacred act. Now, instead of self-love being scheduled, it has become a priority, a habit, and a part of my whole day. And oftentimes, I don’t even need to leave the house or make an appointment to do that. What does self-care look like for me now? Saying no, turning on my electric blanket and reading a soul-nourishing book, sleeping without my cellphone in my room, spending time with people who have a high vibration. Most importantly, as a small business owner, I am realizing the incredible value in leaving blank space in my schedule. It is in this magical space that there is silence, thought, and room to listen to my body as she tells me exactly what she needs.

Holly and I opened a yoga + organic beauty studio a few months ago called Vasu. The Universe has whispered this message to us in subtle and not-so-subtle ways. Protect Your Magic. It can be challenging to find the balance, especially in a spiritual business, between being open (open-minded, open-hearted) and guarding your boundaries and ideas. I am learning the importance of selfcare when it comes to protecting your magic. Eating well, sleeping well, loving well, thinking well. The Universe is also showing me that I don’t need to please everyone, I don’t need to let everyone in, and if I love and value myself, the world will follow suit.

Q: What is something that you wish you would’ve known when you were 20? A: Natalie, nothing will turn out the way you planned. By the time I was 24, I was married, with a condo and golden retriever, finishing my master’s in nursing, and deciding when a little human would fit in with my exam schedules. I wasn’t spiritual and mindful then. My decisions were guided by my head, not my heart. I wasn’t in tune . . . but then again, who really is at that age? Time warp seven years later, so much has changed. I found yoga, I am no longer in a relationship, I have started a library of travel books honoring all the places I have explored, and I have flirted with my edge and done things that have terrified me. I wouldn’t change a single detail of my journey, but I do wish my 20-something self would have known to trust the magic and timing of the Universe a little sooner.


Isaly Marie Acevedo Health Coach + Yoga Instructor I n s t a g r a m : @isalymarieliving Photo: Nancy Valladolid

Q: What is something that has made a huge difference in your wellness regimen? A: Becoming consistent in my yoga practice has made a huge difference in my wellness regimen. It has allowed me to fuse my self-care with soulcare. It started as a workout and became a work-of-within. On my mat I am able to “free her,” to strengthen my body, calm my mind, and to talk things out with Jesus. There, I find clarity. Q: What is a truth you know for sure?

A: A truth I know for sure is that within each of us is the power to heal and be healed. Eating real food that honors our body, being

active daily, building a relationship with God, and speaking words of encouragement and love to those we connect with are all ways to heal and renew ourselves and others daily.

Q: What is something that you wish you would’ve known when you were 20? A: Something I wish I would have known when I was 20 was how sensitive I was to gluten, dairy, and sugar. Gluten flared my anxiety and mood swings, dairy did major damage to my skin, and sugar caused brain fog and joint inflammation. Thirteen years of holistic healing later, my journey to living in wellness continues and remains a source of constant learning.

The Truth You Know for Sure, Self-Care Essentials, and What You Wish You Would Have Known at 20.

sure is A truth I know foofr us e that within each d be heisalth ed. power to heal an

Laura Burkhart Yoga Teacher

Instagram: @lauraburkhartyoga Photo (far left): Samuel Henderson Photo (left): Doug Amore

Q: What is your self-care secret? A: Sleep is HUGE for me. The amount of sleep I get affects me inside and out. It affects how I look, how I feel, my digestive tract, my outlook on life, the quality of my work, and how I show up in my relationships. Q: What is a truth you know for sure? A: You can be, do, or have anything you want. It’s not your IQ that makes it happen; it’s about how you use your mind. Think big. Think positive, loving thoughts. Get rid of any doubt and negativity. Develop high levels of belief. Know that nothing is impossible. Q: What is something that you wish you would’ve known when you were 20? A: To trust, listen to, and follow my dreams and to not let anyone stop me from going after what is in my heart.


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” Q: What is your your secret to self-care?

A: Meditation. There is nothing


I n g r id Ya ng M . D . , J . D . , E - RYT - 5 0 0 Instagram: @ingridyangyoga

that creates a stronger sense of well-being for me than a regular meditation practice. As a physician, my training taught me to focus on a being’s physical health, but as a yogi, I balance that with also bringing attention to emotional and spiritual health, which is just as important. My meditation practice brings me closer to my heart, which radiates out through my skin, my eyes, my smile. If there is anything that can make someone look more beautiful, it is a deep sense of primordial worthiness and self-love, and I practice this through the vehicle of meditation.

Q:What is some of the best advice you have ever received? A: The best advice I have ever received is to try not to solicit anyone else’s advice; stay true to yourself. No one can live in another’s

experience. We can only make the life choices that resonate with us; we cannot live in anyone else’s paradigm. If we listen to our hearts, and I mean really listen, the path that is meant for us will be revealed. The only voice we should be listening to is the one coming from our deepest, truest hearts.

Q: What is something that you wish you would’ve known when you were 20?

A: Slow down, please. There is nothing you need to do in this moment, and nothing you need to prove. I took myself way too seriously. I was on a path to prove myself, but I did not realize that it manifested as hostility toward myself and my own self-worth. As a dedicated yoga and meditation practice has taught me, slowing down is the best thing for uncovering my true heart. And that heart has led me down the paths where I do my best work and shown me the most authentic ways to serve my patients and yoga students.

THE WISDOM OF WOMEN Q: What is your secret to self-care?

A: My secret for three decades has been my solo yoga practice. Almost daily, I’m on my mat for 20 to 120 minutes, nurturing my body, as well as my heart and soul—the things no yoga teacher can see. My yoga students at Homeland Security, NASA, and EPA are encouraged to do the same challenging work, which will also make them better athletes, lovers, listeners, and philosophers.

Q: What is something that you wish you would’ve known when you were 20? A: Sooner or later you’ll have to face yourself. Just you—without all the swirling thoughts to hide behind. It’s the scariest thing in the world, and many people never even try. But the sooner you see your soul, the better you can navigate life and radiate peace.

W a s h in g t on D . C .

Debriana Berlin Founder, Kiss the Sky Yoga Teacher, Federal Government I n s t a g r a m : @gokissthesky Photos: Jan Hanus. Hoon

Q: What is a truth you know for sure?

A: Love the truth. The truth is a path to freedom, and I see more people trending towards it this year. When we know the truth about what we’re hearing, eating, and following, then we are free to live life our way. That’s why the truth should always be shared with all of us.

When we know the truth about what we’re hearing, eating, and following, then we are free to live life our way.

Mi a m i

Mariana Diez Founder, Juicense Instagram: @marianadiezcoach

Q: What is something that has made a huge difference in your self-care routine or your wellness regimen? A: Exercise. Every morning I wake up early to exercise for at least 45 minutes. This not only changes how I start my morning, it affects my whole day. For me, exercise is a super powerful outlet through which I can release all the stress and focus on my goals for the day. Q: What is some of the best advice you have ever received? A: Pause. Every time I feel overwhelmed by a problem, I just pause for a few seconds before I react. This advice was actually given to me recently by my mother when I called her saying everything was too much and that I wasn’t able to handle everything in my life. I was on the phone telling her all the things that were going on, and as soon as I finished, she just said, “Pause.” That is when I realized I only had to take a couple of breaths to realize the world was not going to collapse. Q: What is something that you wish you would’ve known when you were 20? A: Do not have expectations of what others should do or should not do. Frustration comes from expectations.

S ELF - C ARE + W ELLNE S S Mel Colbrunn + Kimi Cantrell C o - fou n d e r s , Rose C i t y Yo g a Instagram: @rose_cityyoga Photo: Daryl Getman

E ve r yt hi ng t hat I wi l l ev er ne ed— , on st re ngt h, v ul ne ra bi lit y, co mp as si intu it ion , inte l lig en ce , gu mpti on , gr ac e—is al re ad y wi t hi n me . W ho I am is en ou gh .

Q: What is something that has made a huge difference in your self-care? Mel: I am a good ol’ Type A personality, and it is not uncommon for me to be burning the candle at both ends. My self-care go-tos in those moments are restorative yoga and essential oils. A magical combination! I especially love essential oils. I carry them in my purse, place them on my nightstand, and love to use them in my classes.

Kimi: Physical fitness has always been a part of my self-care regimen; however, when I started eating clean, I learned how much food affects my mood, my anxiety, my body, and my overall health. After making adjustments in my eating habits, I felt happier, healthier, and more confident and energized—states that physical fitness alone was not able to provide. Being mindful about what I put into my body has completely changed and reshaped my self-care routine.

Q: What is some of the best advice you have ever received? Mel: I had a coach once tell me that everything I needed was already

within me. And honestly, that was and still is difficult to receive. But the more life experience I gain, the more I see what he meant. Everything that I will ever need—strength, vulnerability, compassion, intuition, intelligence, gumption, grace—is already within me. Who I am is enough.

Kimi: I received my favorite advice from a colleague who bears a tattoo on her foot that says, “No shoulds.” She is dedicated to living a life without any “I should have done this, I should have done that.” Her advice struck a chord in me; I realized that I also didn’t want to live a life filled with “shoulds.” I didn’t want to wake up eighty years old and think, “What if I had just tried?” That’s why I decided I needed to pursue my passions and dreams here and now, and that’s how Rose City Yoga came into being. I do want to say that it’s never too late to pursue your dreams. Whether you’re fresh out of high school or fresh out of retirement, seize the moment and turn your dreams into reality! It’s never too late.

Q: What is something that you wish you would’ve known when you were 20?

Mel: That everything is temporary! The only constant is that the universe will surprise you—sometimes with joy, sometimes with pain. And the best you can do is just be in the present moment. Whatever that may look like, try to sit in it with peace, learn what you can, and know that it will pass. Kimi: I wish I would have known how much my yoga practice would benefit all areas of my life. I didn’t start my yoga practice until later in life, and I wish I could have discovered yoga earlier than I did. I think it would have helped me through a lot of challenging seasons, seasons that I think many young adults face as they enter the world. My practice has been a source of both mental and physical therapy and an aid, as I stepped into womanhood, in my journey of self-discovery.


Dr. Jodi Ashbrook Founder, The Be Brand® + The Yoga Movement I n s t a g r a m : @jodiashbrook | Photo: Mindi Sokoloski

Q: What is a truth that you know for sure? A: Everything happens exactly when and how it is supposed to happen, and it is always in perfect timing. Trust that you meet everyone for a reason, there is a lesson to be learned in every experience, and life is meant to be a journey—not a competition. Show up every day for yourself with a purpose to serve, and make a difference in the world. Then, let the rest fall into place. Q: What is something that you wish you would’ve known when you were 20? A: Allow the world to surprise you, because it will. Get lost in the magic of the moments. Trust yourself. Listen to your intuition. The only approval that matters is yours. Give with all of your heart and expect nothing in return. Know when to let go and understand that at the end of the day, all that really matters is how you feel about yourself, your actions, and your own behavior.

Q: What’s the secret to your self-care?

A: First and foremost, my JewBu spiritual practice. It has given me the faith and grit to manage MS for the last 20 years. I live by the wisdom of the famous Jewish violinist Itzhak Perlman: “It’s the artist’s task to find out how much music you can make with what you have left.” I also trust myself and my body. Our bodies are extremely intelligent, and they communicate their needs when we take the time to listen. Mine keeps telling me to eat clean, drink less wine, and do more yoga! Q: What is a truth you know for sure? A: Once I think I know something for sure, I have closed myself off from all other possibilities. So the challenge is to soften my hard edges

and solid ideas, get curious, and be open to the realm of mystery and potential. It’s refreshing, albeit often uncomfortable, to live with the unknown.

Q: What is something you wish you would have known when you were 20? A: That mistakes are OK! They are the means by which we evolve. I lost my mom to addiction at 19, and she left me with the tragic belief that I had to earn love by being perfect. I wish I had known then that the loss and pain of my younger years would be the fuel for refining my soul (neshamah), serving others, and bringing healing to my small corner of the world. This year I reached the age she was when she passed away—a bittersweet milestone that leaves me so very grateful for my one precious life. I’m not wasting a single minute!

W a l n u t C r e e k . C a l ifo r ni a

The Truth You Know for Sure, Self-Care Essentials, and What You Wish You Would Have Known at 20.

Kendra Fried

Founder. Educator. Facilitator Neshamah Yoga & Wellness™ I n s t a g r a m : @neshamahkendra Photo: Gabriel Corotan


Q: What is your secret to self-care? A: Learning Ayurveda has made a

huge difference in my wellness regimen. The notion that everyone has a different body/mind constitution depending on their combination of the five elements of earth, water, fire, air, and space helped me understand that to obtain optimal health we should balance those elements within us through nutrition and a harmonious lifestyle.

sh When I was 20, Idewirst d I would have unnothinoo that there was that g wrong with me, as I I was beautiful was was, and that I good enough.

Q: What is some of the best advice you have ever received?

A: The best advice I have ever received showed me how to sublimate energy. On days when my energy is low and I feel a bit lazy, this Tantric practice of inner alchemy helps me transform dense energies into subtle ones. With the transmutation of these energies, I can then place them in my upper chakras (energy centers/different levels of consciousness). As a result, I feel more motivated, empowered, determined, enthusiastic, and clear-minded.

Q: What is something that you wish B a li

Jessica Vilches Tantra Yoga Retreat

you would’ve known when you were 20?

A: When I was 20, I wish I would have understood that there was nothing wrong with me, that I was beautiful as I was, and that I was good enough. And from that space of self-acceptance and recognition of who I am, I wish I could have understood that I am free to make choices and take decisions that continue supporting my evolution.

THE WISDOM OF WOMEN C o r on a do . C a l ifo r ni a

Stephanie Spence Author

I n s t a g r a m : @stephanieyogini Photo: Robert Sturman

Q: What is your secret to self-care?

A: My secret to self-care is a morning ritual of journaling. I check in with my body, intellect, and emotional and spiritual self. I give gratitude for all the unique qualities my body, mind, and spirit bring to my day, and answer the question, “What do you need from me today?” My behavior is shaped by this self-inquiry, my yoga practice, love, and creativity.

Q: What is a truth you know for sure?

t meant to suffer; I believe we’re no we’re meant to dwell in joy. W a s h in g t on D . C .

Candace Tyler Yoga Instructor

Digital Communications Consultant I n s t a g r a m : @candace_loves Photos: Dionne M. McDonald

Q: What is something that has made a huge difference in your self-care routine? A: Committing to a daily meditation practice has had such a great impact on my self-care routine. Every day I meditate for at least five minutes. Incorporating a meditation practice into your life doesn’t have to be hard; even just a few minutes can help you feel more grounded.

Q: What is a truth that you know for sure? A: When your intention is to help others, extraordinary things happen. We are here to help and uplift one another. We are here to be in relationship with each other. This I know for certain.

Q: What is something that you wish you would’ve known when you were 20? A: I wish I would have known how strong and capable I was. I spent a lot of time worrying about what other people thought about me and trying to fit into their ideas of me. I needed and wanted validation, when all along I was enough—more than enough!

A: As I’ve come to know myself in a much more profound way, I know for sure I’m more than my physical body; I’m pure

consciousness. I’m connected to you and know you’re connected to me. I believe we’re not meant to suffer; we’re meant to dwell in joy. Yoga affords us the opportunity to do just that.

Q: What is something that you wish you would’ve known when you were 20? A: I wish I’d known that not fitting in was my strength. I wish I’d known to ask for what I needed and wanted and to never give away my power to someone else. I’d take more risks. I’d learn faster how to eliminate toxic people and fear and use my voice more. Live simply; travel more. I would have dreamt much bigger dreams because all of mine have come true.

e t a e r c

Bo u l d e r . C o l o r a do

Alison Rothman Yoga & Meditation Instructor


Single Mama I n s t a g r a m : @alison_rothman Photo: Erin Zahradka

Q: What is something that has made a huge difference over the years in your self-care routine? A: I rise at 5:00 am, before my son wakes, to practice yoga and meditate. This time immersed in breath, movement, and stillness has been transformative and essential to my well-being.

Q: What is a truth you know for sure? A: When you relax and allow the Divine to take the wheel, life becomes so much sweeter. Q: What do you wish you had known when you were 20?

s l a u t i r r u yo A: Life is precious. Love yourself, your body, and your life RIGHT NOW. Self-acceptance is the key to happiness.

P e a r l a nd . T e x a s

Anna Leigh De La Rosa Founder, The Meditation & Mindfulness Project

I n s t a g r a m : @theannadelarosa Photo: Stephen Guidry

Q: What has made a huge difference in your self-care? A: Being consistent in my daily nutrition, meditation, and yoga practice has made a world of difference. For years I have been a clean eater, but when I added meditation and fitness to my daily routine, it totally transformed my life. Also, a weekly manicure is great therapy for a busy week. Q: What is good advice you’ve received, and what is a truth you know for sure?

A: Always finish what you start; it’s not talent that gets you to the top, it’s

effort. Honor your commitments, because commitment is not a feeling— it is a decision. A truth I know for sure is that I have everything I need inside of me to get things done, and it’s important to keep it simple because complex things never work.

Q: What is something that you wish you would’ve known when you were 20?

A: I wish I had the knowledge that rules, habits, and rituals are the keys to a successful life, and that I am the controller of my own destiny and I do NOT have to rely on anyone but me to make it happen.

THE WISDOM OF WOMEN relationship you can invest in is the one with yourself. I look forward to my relaxing detox baths at night. I fill a tub with hot water, Epsom salts, baking soda, lavender, and frankincense oil; I light some candles and take some deep breaths. That is a part of my relaxation, to fill and nourish my soul.

Q: What is a truth you know for sure? A: Your past is not your whole story; rather, it is merely a series of chapters. What happened to you does not define you. If you can look at your past chapters as lessons and as spiritual teachers, your entire perspective shifts. Some of the worst burdens to carry around are anger and regret. Your story is not over. The past is not who you are, and you are never a victim. You are a warrior. Q: What is something that you wish you would’ve known when you were 20?

En g l e w ood . N e w J e r s e y

Simi Fromen Author,

I n s t a g r a m : @Simiwriting

Q: What is your secret to self-care? A: Self-care is food for the soul. It is not selfish at all. Rather, it is selfless. If we don’t stop and fill up ourselves, then we will have nothing to give to others. I have come to realize this more and more in the past few years. The most important

A: I wish I knew about self-love when I was 20. I would tell my younger self that nothing outside of me could fill me up. Only I could do that by following my heart and doing what makes me happy. Once I knew this, I wouldn’t try to please everyone else around me and neglect myself. Dear you in your 20s. . . LOVE THE HELL OUT OF YOURSELF.

for the Self-care is foodlfi soul. It is not seis seshlflat ess. all. Rather, it Q: What is your secret to self-care?

A: Removing the ugly labels I associated with self-care was huge for me. Of course I was resistant to a practice I named “selfish and silly.” Once I dropped the yuck and decided to care for myself like I’d care for someone else, I had more energy to give. Yoga, solo time, baths, writing—these things make me a better me.

Q: What is some of the best advice you have ever received, or what is a truth that you know for sure? A: A dear friend told me, “Honey, try to hold both. Hold the beauty next to the ugly, the light next to the dark. One doesn’t have to minimize the other.” Her words granted me permission to feel angry and still be able to laugh, to feel vulnerable and still be safe, to feel graceful and still be strong. When trauma stole my imagination, this idea helped me see that all is not forgotten. I have a chance at goodness again. Q: What is something that you wish you would’ve known when you were 20? A: I wish I would have known the beauty of a quiet witness. I spent a lot of my 20s trying to fix. I listened more to speak than to actually hear what was being said. I wasn’t wrong, but I was young. At 34, I adore my friends who can listen and sit—friends who offer acknowledgements and not solutions. Today I strive to be more like them.

B os t o n

Meghan Zipin

O w n e r , P e o n y & t h e B e e Y o g a , RYT , M S PT I n s t a g r a m : @mismegs82 | Photo: Jill Vallen

S ELF - C ARE + W ELLNE S S Melbou r n e

Cat Woods

Founder, Ballet Sculpt Vinyasa Instructor. Writer I n s t a g r a m : @cat13gram |

Q: What is the secret to your self-care?

A: The focus on breath and the connection of mind to muscle and movement that are inherent in yoga and Pilates have really made me aware of the power of my body and my health. Taking time to do my own practice and attending classes to feel connected and to continue learning are vital aspects of staying excited about life and caring for my mental and physical well-being. Q: What is a truth you know for sure? A: Whatever you think, it’s true. That reminds me that our perspective and how we frame events, concepts, or opinions is a choice, and it comes down to how we react to our situation. I’ve known illness and met people who are suffering, and

both are great reminders to respect our lives and how much power and choice we have in shaping them. That said, a bit of surrender and a little less force are vital, too!

Q: What is something that you wish you would’ve known when you were 20?

Dare to be yourself within your landscape.

A: That it’s important to fail and to discover it’s not the end. It is a lesson. Everything is a lesson that fuels the next thing. That forcing my body into punishing exercise regimens in a misguided pursuit of fitness is not REAL fitness and that my body will be damaged for it. That I will only regret what I don’t do, not what I do. Travel. Travel. Travel. No amount of fretting over the expense should be an obstacle to the amazing perspective and people that are gained and met in taking flight.

F o r t C o l l in s . C o l o r a do

Kate Wrightson

Owner and Yoga Therapist, Live Beyond Limit Yoga, Aerial and Wellness. Reiki Master I n s t a g r a m : @LiveBeyondLimit

Q: What is your secret to self-care? A: The Ayurvedic abhyanga practice (post-shower) impacts me greatly by providing me with time to truly connect to my physical body and to hear its feedback, needs, and desires for the day and from my movement practices. It helps me set my mental tone towards my body and the activities ahead, while giving me the opportunity to nourish myself deeply and spiritually. Q: What is some of the best advice you have ever received? A: Dare to be yourself within your landscape. Be authentic and your world will change to support that authenticity and ease. Your voice and being matters. YOU, as YOU are, matter. The world doesn’t need someone trying to be like everyone else. The world needs you being yourself just like we need the trees to keep being trees. Q: What is something that you wish you would’ve known when you were 20? A: The subtlety and simplicity of human and global energetics. Had I known that the mind, body, and spirit are as simple as they are complex, I would have found more depth, healing, and stability earlier on. However, I’m grateful for my path and truly just want to pass the information gained along the way to as many people as possible.

So I pretty much went from nearly dying of an overdose to using recovery clichés as yoga themes while practicing to earn my 200-hour certificate.

the people who seem incapable of giving anything less than everything in pursuit of their passion and peace. MYH: Just after the presidential election we discussed this interview and, smirking, you said that politics were one of the top three things you wanted to discuss. Why? NB: During a keynote Danielle LaPorte gave, she asked for our favorite (paraphrasing) pieces of Instagram wisdom. People yelled things like, “You’re exactly where you’re supposed to be!” and “We don’t get what we want, we get what we work for.” She then challenged us to own our clichés, reflect on them, and act. We have earned Donald Trump and the current state of politics, and our country is where it’s supposed to be. Own it or bail. What I recognize is the toll of inaction. We have to own our Insta-wisdom and take tangible action. MYH: Adulting was also mentioned. Why?

Nick describes himself as an unlikely yoga teacher, having discovered yoga as he left behind a decade of addiction. Now, nearly a decade later, he’s a recognized teacher who believes balance is bullshit, politics are the new black, adulting is overrated, and we need flip-flops and action. MANTRA: An unlikely yoga teacher?

A Conversation With







Nick Bez: It was a big pendulum swing in a short period of time. I’m foggy on the exact dates, but I know I spent my first 30 days sober in treatment, then celebrated my sixth month clean during yoga teacher training. So I pretty much went from nearly dying of an overdose to 'using recovery clichés as yoga themes while practicing to earn my 200-hour certificate. In classic addict fashion, I flipped balance the bird and rampaged towards health and vibrancy. MYH: “Flipped balance the bird”—a hint of irreverence there? NB: I once described balance as a unicorn. It sounds awesomely mystical and most of us can picture it, but where’s the proof it exists? Balance is this concept we put on a pedestal that, if realized, will apparently save us all; yet, the only people who seem to not need saving also seem completely imbalanced. They’re

NB: I first started teaching yoga and saw similarities between people who didn’t have addiction histories and myself. Their wants and needs were way out of balance—yes, I know, balance! I looked for why and heard, “I don’t want: to do what I do, the relationship I’m in, to live where I live” and so on. I wondered why we stick with things, even while resisting them. I believe we’ve been convinced to set aside passions, joys, and even talents, to pursue the perception of stability. It was one of the few times I’ve been really grateful that I spent a decade high. I was probably bombarded with similar messaging, but it never landed. Ultimately those conversations solidified two thoughts: First, if I can’t wear flip-flops while doing it, I’m almost certainly not going to do it. And second, the greatest teaching I can model is to be relentless in pursuit of things that fill my heart, engage my head, and support my body. MYH: What are you doing now that involves flip-flops and tangible action? NB: Lots, but what I’m most excited about is recently joining Zebra Yoga and my efforts with LUVhard. Clothing. Before joining Zebra, I met their executive team and learned that the larger Zebra Athletics brand has been making martial arts and related boutique studio ownership a possibility for 20 years by supplying almost all the equipment required and offering financing. In response, I pitched doing the same for yoga. I know firsthand how daunting the process is to start or sustain a studio. Today, our goal is to break down barriers for teachers who want to create space to uplift and heal their communities. With LUVhard., my wife and I work to share our belief that liberation lies in devotion to our most basic yet powerful state—love.

Dallas Teacher Series

Yoga Instructor. Health Coach

Instagram: @yogawithlielcheri


Q: What do you know for sure?

Liel Cheri

I always begin with the mantra: Thank you, thank you, thank you!

A: My truth in life is to take 100 percent responsibility for the quality of my life and acknowledge that I’m the only one creating everything that happens to me. Every morning when I open my eyes, I remind myself: I have a choice to make this day better and to live the life I want. I always begin with the mantra: Thank you, thank you, thank you! Today I choose to smile more, to take care of my body; I choose to follow my intuition and share love with everyone who is coming my way. I begin the day with positive vibes and take responsibility for the quality of my life no matter what! Everything I’m experiencing today is the result of choices I have made in the past. I choose to take responsibility in every area in my life and make it amazing. Photo: Jeff Hamilton

Sierra Sintič

Q: What truth do you know for sure?

Instagram: @sierrasounds | @yoga_underground

A: Everything changes.

Q: Is there any practice you’ve discovered that helps you practice self-love? A: My heart space and mind space are only as valuable and nourishing as the communities, hearts, and stories I attract, invite, and allow in my life. The practice of self-love rises from the moving meditation I allow myself to receive in my yoga practice and community. Photo: Courtney Gould

Douchka Lecot


Yoga Teacher. Doula. Co-founder, Yana Shala

Q: What has made a big difference in your life?

Instagram: @hippiedou | @yana_shala

I simply practice to remember who I am.

A: Growing up on an island, I discovered and experienced from a young age our very essential, intricate, and intimate connection to Mother Earth and the cycles of nature. This has allowed me to cultivate that envisioning of life and how I position myself in this magnificent world as a pure expression of Divine Mother, manifested in flesh and experienced through sense awareness. Under the umbrella of Tantra, and through Yoga and Ayurveda, I simply practice to remember who I am: one with nature and pure consciousness.





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The Great Sphinx - Giza, Egypt With Sarah Yassin & Ammar Ammar



Founder: Yoga Vibes Studio Certified Yoga, Air Yoga and Acro Yoga International Teacher (Sarah) Rugby Egypt Head Coach, Professional Bodybuilder (Ammar) Mat: Jade

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mantra yoga + health


30 Travel

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CONTENTS this side

10 Deb Flashenberg

Tips for making the transition to motherhood a little easier

18 turmeric

9 ways to make turmeric part of your daily diet

22 Ami Shoesmith

Microgreens + secrets for the perfect smoothies

other side 4

Holly Rose: eco style maven

Eco fashion, travel essentials, living green, and why travel is essential


AUSTRALIA: Back 2 Earth

A raw vegan, organic health retreat, farm stay, + animal sanctuary

26 janet stone

Pre-packaged yoga



10 Ayurvedic approaches to help stop allergies in their tracks

35 Your Life is Medicine

Meditation for the active mind

36 mantra Family Wellness

Celebrating sustainable living, barefoot family magic, and the power of plants

46 kripalu center for yoga & health

Ayurvedic practices for a better sex life

50 Coby Kozlowski 6 steps for self-healing

30 mantra travel

San Miguel de Allende. The art of slow living. Where old world charm, color, and culture meet

40 Flea Market Fab

Interior stylist + designer Jennifer Harrison on constructive chaos and designing your creative sanctuary

44 Design. Curate. Cultivate

Suzy Batiz: Creating a space that nurtures you

48 the wisdom of women

We ask several amazing women about their truth, self-care essentials, and what they wish they had known at 20

25 this side

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Tips for Making the Transition to


D e b

a Little Easier.

F l a s h e n b e r g

Instagram: @prenatalyogacenter


ow familiar is the image of the sportswear-clad, smiling mother, coffee in hand, happily pushing the SUV of strollers down the perfectly manicured street? This depiction of motherhood is all too prominent in our society. Mothers are often fed the idea that the transition to motherhood is seamless and the bond with baby is immediate. Peel back the curtain a bit, and we will see for many women the journey into parenting can be a bit bumpy. Here are some tips a new mother can put into practice to help make this path a little easier. Sleep

When sleep quality is poor, it affects the individual’s ability to function well and leaves them feeling scattered, irritable, and foggy. Unfortunately, new mothers come into motherhood already a bit sleep-deprived due to the discomfort and disruption of sleep towards the end of pregnancy. As cliché as it sounds, try napping when baby naps. Yes, your to-do list will remain undone, but sleep is more important than the dishes. Also



consider sharing the nighttime feeding with a partner. This middle of the night quiet feeding time could be a sweet time for partner and baby to bond. G i v e M ot h e r S pa c e t o Process Her Birth One of the most invalidating and belittling sentences a new mother can hear is “All that matters is you and baby are OK.” In the U.S., 45.5% of women reported a traumatic birth. For those who experienced trauma after birth, please seek help. You are not to blame for what happened to you. Many women who undergo a traumatic birth experience have a hard time connecting to their baby and establishing healthy breastfeeding. Partners and friends should allow the mother a safe space and time to process her experience and not rush her to get past the experience. Suppressing these feelings can lead to postpartum depression. F i n d Y o u r C o mm u n i t y ! Being home on maternity leave while trying to figure how to care for your new baby can be

incredibly overwhelming and isolating. Get out of the house and find some other moms to connect with. Most areas have new mom groups, meetups, or baby classes. Throw in a baby yoga class and reap the benefits of a little exercise to boost some well-needed endorphins! Your first name did not t u r n i n t o “ M o mm y ” A loss of identity and connection to life before baby is a major struggling point for many women. Yes, you have birthed a baby, you have a new role and new responsibilities in your life, but you are still you! When the dust settles and you have found some sort of routine, work some of your pre-baby interests and activities back into your life. Feeling satisfied and fulfilled in your life as a person, not just a mother, will positively model that choice and behavior to your child.

Deb Flashenberg is the founder and director of the Prenatal Yoga Center. She is a certified labor support doula, Lamaze Childbirth Educator, prenatal yoga teacher, and mother of two young children.

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KRIPALU Ayurveda

9 ways

TurmeriC to make

Part of your Daily Diet

Here are 9 creative ways to incorporate turmeric into your daily diet. {

Kripalu Center for Yoga & Health


Instagram: @kripalucenter

Article: S ara j ean R u d man


he bright yellow herbaceous perennial known as turmeric, originally from South India, has America enamored with its oft-trumpeted health benefits. Lately, it’s been hailed for its ability to prevent anything from the common cold to cancer. Harvested mainly for its rhizomes, or roots, turmeric is closely related to ginger, another herbal powerhouse for health. You can find turmeric in the spice aisle at your local grocer, or in the supplement section at your local pharmacy. But the best way to reap the long-term benefits of this “farm-acological” miracle herb (unless you’re directed by a medical professional to consume a medicinal dose) is to consume it every day in foods or teas. The qualities of turmeric, in Ayurvedic terms, are hot, light, and dry, and it has a bitter taste. It’s an anti-inflammatory, a blood tonic, an emmenagogue (stimulates blood flow), and a carminative (relieves gas). It promotes ovulation in women, is great for the skin, and is antibacterial, antifungal, and antimicrobial. It’s also a blood thinner and blood detoxifier, and will aid in eliminating worms or parasites. And it’s a painkiller that also speeds up the healing of wounds. Turmeric has been shown to help in recovery from chemotherapy, may help prevent specific types of cancer, and can ease the effects of psoriasis and arthritis.



Go ahead, jump on the turmeric train!

1. Golden milk. Bring to a boil 2 cups milk or unsweetened almond milk with 1 teaspoon powdered turmeric and 1 teaspoon powdered ginger. Turn off heat, let cool for a few minutes, and add 1 tablespoon maple syrup. If you’re drinking it before bed, add ½ teaspoon each of nutmeg, cinnamon, and cardamom to the mixture to promote a good night’s sleep. Optional: Add 2 teaspoons ghee or good-quality coconut oil.

2 . S o u p i t u p. Add a tablespoon of powdered turmeric to your vegetable soup, along with lots of fresh oregano, to kill any infections or viruses that may be hanging on in your body.

3. Mellow yellow. Sprinkle turmeric into your vegan scrambled eggs. The taste is mild and the eggs are already yellow, so it will go undetected if you are trying to get kids to eat it.

4. Cashew Banana Turmeric Muffins 2 cups organic sprouted wheat flour 1 cup chopped cashews 3 mashed ripe bananas ¼ cup melted coconut oil 1 tsp baking powder 1 tsp each cinnamon, turmeric, nutmeg, cardamom, cloves, and salt Mix dry ingredients and wet ingredients in separate bowls. Slowly mix wet ingredients into dry, and pour into lined muffin tins. Bake at 350°F/175°C for approximately 25 minutes, or until a toothpick comes out clean.

5. Turmeric tea. Dissolve 2 teaspoons powdered turmeric in 2 cups boiling water, and add 1 tablespoon maple syrup, the juice of a lemon wedge, and a sprinkle of black pepper.

6 . S h a k e i t u p. Put equal parts turmeric, coriander, and cumin in a saltshaker on your table, and sprinkle it on everything!

7. T u r m e r i c f o r b r u n c h . Add a pinch each of turmeric, cinnamon, nutmeg, clove, and cardamom to your pancake batter in the morning for a spicy and healthy kick.

8. Cashew Energy Bars 1 cup cashews 2½ cups pitted dates Pinch of salt 1 tsp each vanilla extract, turmeric, cinnamon, and powdered ginger Combine ingredients in food processor and pulse until mixture reaches a chunky but pliable consistency (you may need to add a bit of water). Remove and roll into balls, then roll in shredded coconut. Refrigerate and enjoy as a treat.

9. Smoothie smarts. Add turmeric to your favorite smoothie. A teaspoon will be beneficial without changing the taste of your beverage too much.

Sarajean Rudman is a 500-hour Kripalu-trained yoga teacher and a graduate of the Kripalu School of Ayurveda Health Counselor program.



KRIPALU health


K ri p a l u C enter f or Yoga & H ea l th


Instagram: @kripalucenter

eight Ayurveda Tips for Weight Loss P h o t o : Heike Müller


hen it comes to weight loss, there are no easy solutions—and don’t let anyone fool you into thinking there are. Stop running after the next diet or magic pill, and seek balance instead. You have limited control over your metabolism or genetic expression, but you can take small steps that will set you in the right direction. These Ayurveda tips can naturally and gently guide you toward holistic and healthy weight loss, without the use of chemicals, processed foods, or extreme diets.


Drink a large glass of warm water with organic lemon first thing in the morning. This boosts the entire digestive system and gives you a fresh start to your day.


Exercising enough to break a sweat is suggested as a daily morning practice for

healthy weight loss; 45 to 60 minutes is ideal, but even 30 will do. Find an activity that you can do for the rest of your life, or at least for the foreseeable future.


Find five to 10—or more—minutes of peace and relaxation in the morning. Mind-body practices like yoga, meditation, and qigong elicit a relaxation response in the body. This helps to alleviate stress, one of the main causes of weight gain. It also puts you in a more mindful and present state of mind, allowing you to be a better decision-maker as the day proceeds.


Eat three meals a day, with no snacking. Food is a fast-burning fuel, and when your body is given a constant fuel line, it forgets



how to burn fat. Have breakfast, a mediumsized meal, between 7:30 and 9:00 am. Have lunch, your largest meal, between 11:00 am and 2:00 pm. Have dinner, your smallest meal, between 5:30 pm and 8:00 pm, when your digestion is weakest.


Eat with the season, and preferably the region. Through the long, hot days of summer, Mother Nature offers high-carbohydrate fruits and fresh vegetables to keep us cool and energized. In the fall and winter, the bounty consists of root vegetables; stored nuts, seeds, and fruits; and stored grains to insulate us from the cold. In the damp days of spring, nature brings us berries, green leafy vegetables, and sprouts to cleanse us from the heavy and acidic winter diet. When you eat as much organic and local food as possible, and feast on seasonal, whole foods, your body naturally digests and assimilates nutrients.


Experience all six tastes. Ayurveda recognizes six tastes: sweet, sour, salty, pungent, bitter, and astringent. Be sure to incorporate all six into your daily diet. Sweet, sour, and salty tastes are anabolic (building) in nature and need the pungent, bitter, and astringent tastes, which are catabolic (burning) in nature, to balance them out. Too many sweet, sour, and salty tastes, as seen in the standard American diet, can cause fast weight gain. Foods that are bitter, such as leafy greens; pungent, such as spicy chili peppers; and astringent, such as pomegranate seeds, offer healthy counterpoints to the building nature of the sweet, sour, and salty tastes.


Move a little after each meal. Going for a short walk after each meal stimulates peristalsis and digestion. It’s most important to walk after lunch, preferably 10 to 20 minutes at a moderate pace. If possible, after walking, lie on your left side for 10 minutes to further aid in digestion.


Go to bed with the sun, and rise with the sun. Tapping into our natural circadian rhythms creates a major hormone-balancing effect. Anthropologically speaking, our ancestors had no reason to stay up late at night. They would have slowed down when the sun went down, and maybe sat around a fire or a candle for a while before calling it a day. The screens that you stare at late at night cause stimulation in the brain that keeps you awake and wired after your body naturally wants to slow down. Two hours before bed, start to limit your screen time. Go to bed before 10:00 pm, when you get your second wind. Obtaining seven to nine hours of sleep a night gives the body time to detoxify and reset for the next day, and helps maintain healthy levels of cortisol (a stress-response hormone that causes weight gain). These eight steps can have profound effects on your life. However, it’s vitally important to meet yourself where you are, in order to maintain sanity and not create more stress. Decide if this plan is something you want to take on full throttle, or if you want to incorporate just a piece or two into your routine to start with. No matter where you’re at or what size you are right now, the most important thing is to simply begin.

mantra Nourish

Microgreens + Secrets For the

Perfect Smoothies Ami Shoesmith

Lover of Sunshine, Adventures, and Creating Rainbows with Food Instagram: @the_sunkissed_kitchen



Q: What is something you recommend us trying in the kitchen?

A: Deviate from recipes! I almost never stick to any recipe—even my own! I recommend you change things up by being imaginative and adding your own spin on things. Q: What ingredients do you think are underused at home when we cook?

A: Microgreens! They add such a punch of flavor, but they aren’t too overpowering, so they make a great addition to whatever you’ve prepared. Q: Any food secret you swear by?

Pink Dragon Fruit Nice Cream

with Seasonal Fruits

INGREDIENTS Nice Cream Ingredients 4-5 frozen bananas ½ red dragon fruit Options for Toppings White and red dragon fruit Yellow plum White currants Grapes Quinoa puffs Paradise pears Passionfruit Edible flowers (I used cornflowers and violas) DIRECTIONS Blitz the two ingredients in a food processor until smooth and creamy. Transfer into a bowl and decorate with the fruit. I tend to cut my dragon fruit into shapes with a cookie cutter, or use a melon baller to make it into balls. Add the quinoa puffs and edible flowers last, then enjoy!

A: Freeze your leftover smoothies as popsicles! They make delicious treats on warm days and prevent waste. Q: How has food impacted your life and health?

A: It’s affected my life in many ways. First and foremost, my diet has improved my health. I get a lot of questions about how I look so healthy and have so much energy. I enjoy being able to respond by informing people that a plant-based diet can help you thrive and turn back the clock! Q: What are your favorite smoothie ingredients?

A: Young coconuts, macadamia butter, and frozen bananas are all staples in my smoothie making. The possibilities are endless with those three as your base. Q: Favorite ingredients for burgers?

A: Marinated tofu, avocado, chargrilled sweet potato, roasted capsicum, greens, and peanut butter. Q: Your last food discovery? A: Adding frozen zucchini to smoothies as a thickener! My friend Ash suggested I try it, and it’s such a great idea if you’re trying to cut down on sugars!



KRIPALU mindfulness

Mindfulness O f f the Mat Bringing Conscious Awareness to All of Our Interactions Guarantees to Make a Difference in Our Lives and Lives of the People Around Us. {

K ri p a l u C enter f or Yoga & H ea l th


Instagram: @kripalucenter

We can’t be on retreat or in yoga class all the time. But we can take along our mindfulness practice— proven to counter stress, beat depression and illness, and keep energy levels up—no matter what we’re doing. Bringing conscious awareness to your interactions with the world is guaranteed to make a difference in how you feel—and you’d be surprised how much it impacts the people around you, too. Give it a try with these simple practices.

s h o pp i n g : When you’re stuck in a mile-long line, pause and check out the scene around you. Are there things you didn’t see before because you were too busy and too caught up in your day? How do the people around you look? Stressed, happy, sad, tired? Take it all in. Then notice your breath, how you feel. Can you make a little more space for how the world looks around you, no matter whether it looks calm or totally harried? Before you know it, you might find yourself at the top of the line, happy the end is near—and perhaps more at ease with the day. With Strangers: Make a conscious effort to make eye contact with salespeople, baristas, and other strangers you encounter throughout your day. Ask them how they are, and really be interested. It’s so easy to just stay lost in your own personal to-do list. But it’s a great feeling to connect, whether it’s sharing a smile or a joke.



While Traveling: Between traffic, crowded subways, and long commutes, getting where you have to go can be both stressful and boring. To make your time in planes, trains, and automobiles more relaxing and inspiring, download talks by your favorite meditation teachers to listen to en route. If you’re waiting for a flight, walk around the airport while you listen. You’ll get some exercise along with the insight. At a Party: Parties are made for indulging, right? And then there’s the morning after. It’s counterintuitive, but research shows that simply having compassion for yourself can affect not only how guilty you feel afterward, but also how far overboard you go in the first place. In one study, women who had been primed toward self-compassion ate considerably less than those who weren’t given positive messages. Direct a little loving-kindness toward yourself, and see how it shifts what comes next.

Ayurveda is the yoga of life. all beings be happy and juicy.


Life Imbalances That D e c r e a s e Oj a s i n t h e Body: 1. Stress that is from life or self-created; lack

of heart-brain entrainment

2. Dissonant thoughts and emotions; worry,

anxiety, anger, jealousy, excessive pride

3. Disconnection from the heart fire and the

energy of love and compassion

4. Shock and trauma, overexerting oneself,

overdoing, exposure to extremes

5. Lack of proper rest, late nights, insomnia 6. Excessive travel, multitasking, draining

technology rhythms

7. Dieting, improper nutrition, malnutrition 8. Eating unwholesome foods, incompatible

foods, processed and junk foods

9. Smoking, excessive alcohol, addictions WAYS TO IN C REASE Oj a s : 1. Honoring solar-lunar rhythms in one’s practice

Pete Longworth

2. Lunar and Sringara Rasa yoga and daily mantra, pranayama, mudra, and meditation


Juiciness with Ayurveda

3. Nourishing the Heart Fire with

4. Cultivating aesthetics, beauty, the arts, peaceful rhythm, and enjoyment of the art of living

5. Steadily following nourishing rhythms of dinacharya and ritucharya

Columnist: Shiva Rea Instagram:



hese days, as we are called into action, it is important to not get depleted, but to continue to fill our cup and replenish our ojas—deep reserves and mojo. I first heard about ojas while studying with an amazing Ayurveda teacher and author, Robert Svoboda. Ojas is built when we are spending time rejuvenating (the Ayurvedic term is “rasayana”), rather than pushing ourselves and going, going, going, as many yogis do. “Rasa” means juice or essence, and “ayana” means path. As Robert calls it, rasayana is the “the path of juicing up.” Ojas is the essence, like honey created

love, sukha (intrinsic happiness), and santosha (contentment) in your life

6. Nutrition with organic, cooked (for by the essence of flowers, and is related to vitality and immunity. The accumulation of the flower essences is stored in the honeycomb, which in our body is like ojas, the pure essence of our dhatus, or bodily tissues. Ojas is considered to be generated from the original essence of para ojas in the heart, which then circulates from the heart and throughout the body for support. Ojas is the super-fine essence of kapha dosha associated with lunar cycles; it is therefore connected to regeneration. The qualities of ojas and kapha dosha are similar: liquid, sweet, and unctuous. Together they provide great support for the immune system and the reserves of life force.

digestion), vegan food, not overly spiced

7. Nut milks, fresh nuts and dates 8. Fresh, sweet fruits and vegetables 9. Balancing sexual energy in accordance

with the seasons and one’s constitution

10. Ayurvedic herbs and rasayanas—tonic

drinks and jams

11. With the guidance of an Ayurvedic

counselor, making rasayanas from herbs including ashwagandha, bala, brahmi, kumari, shankhpushpi, shatavari, shilajit, licorice

Learning how to cultivate ojas in daily rituals will help us to stay juicy and joyous on our path. Ayurveda is the yoga of life. May all beings be happy and juicy.



KRIPALU Ayurveda

10 Ways to Beat


with Ayurveda A r t i c l e : S ara j ean R u d man


K ri p a l u C enter f or Yoga & H ea l th


Instagram: @kripalucenter

Here are 10 Ayurvedic approaches to help stop allergies in their tracks. ’Tis the season... for sneezin’! As plants start to bud and flowers to pollinate, and we throw open our windows for spring cleaning, we find ourselves confronted with seemingly benign substances floating through the air, spelling discomfort for those of us who suffer from allergies. What exactly are allergies? Why do we have them at some points in our lives and not at others? Why is it that one person can gleefully play with their dogs for hours on end, while others can’t get within 200 meters of a puppy without developing itchy eyes and a fit of sneezing and coughing?



Three types of allergies can trigger these unpleasant reactions: food allergies, airborne allergies, and contact allergies. In each case, the body recognizes something that’s typically non-harmful as harmful. The immune system boosts into overdrive to try to eliminate this faux pathogen. Some primary causes of allergies, according to Ayurveda, are genetics, weak agni (digestive fire), a person’s state of vykruti (imbalance), and/or the presence of ama, undigested or poorly digested food that turns toxic and interferes with processes in the body.

(this page) Photo of flowers by pukka herbs, (opposite page) Photo of Holly Rose by Shane Woodward

1. 2. 3. 4. 5. 6. 7. 8. 9.

Use a neti pot daily or twice a day, with a weak saline solution and distilled water, to loosen up the heaviness of kapha, or earth and water energy, in the sinuses. This also helps clear out allergens that may be sticking to the mucus membranes. Practice nasya: Dab a little bit of sesame oil spiked with eucalyptus or camphor in each nostril about an hour after using your neti pot. Take the Ayurvedic herbal compound trikatu—a combination of black pepper, long pepper, and ginger— before meals to heat up the agni and improve digestion. Avoid cold, heavy foods and drinks, including dairy, wheat, meat, sugar, processed foods, leftovers, and iced beverages, as they can slow down the digestion and dampen the agni. Go on a kapha-reducing diet: Eat warm, light, natural, cooked foods that are easy to digest. Focus on fresh, organic vegetables and fruits. Cook the vegetables with a little bit of ghee (clarified butter) or olive oil to soothe the mucus membranes. Use warming spices like ginger, cinnamon, black pepper, turmeric, cumin, and cayenne in your cooking. Enjoy ginger tea throughout the day, as it sparks digestive fire. Take triphala tablets at night to help rid the body of excess toxins that can cause slow digestion. The Ayurvedic trio of amalaki, haritaki, and bibtaki, derived from fruits, works to cleanse and strengthen your system. Develop a daily pranayama routine that includes Dirgha (Three-Part Breath), Ujjayi (Ocean-Sounding Breath), Bastrika (Bellows Breath), and Kapalabhati (Skull-Polishing Breath).


Exercise daily, for 30 minutes or so, to help stimulate agni and eliminate ama. This can be a brisk walk, a fun fitness class, a vinyasa yoga class, a hike, a bike ride, or a dance class.

Sarajean Rudman, a 500-hour Kripalutrained yoga teacher and a graduate of the Kripalu School of Ayurveda, has more than a decade of experience in personal training and group fitness.



mantra health Q: What do you do to maintain your youthfulness at your age? Mimi Kirk: There is no doubt in my mind that my raw plant-based lifestyle deserves the credit for my youthfulness. I would also add that I think “ageless.” Our mind plays a big part in how well we age; as studies show, our minds and bodies are connected. I never pay attention to what the media says about how someone my age should dress, act, or wear their hair. To me, age is just a number, so I act as I feel, which is decades younger. Q: How has veganism impacted your health? What differences have you noticed? MK: At nearly 78, I’m on no prescription medication, which is unusual for someone my age and speaks for itself. I’ve been a vegetarian/vegan on and off for the better part of 40 years. I noticed that when I went raw and vegan, I felt like I had more energy, and people kept asking me what I did, because they thought that I looked younger. I’ve never done Botox or plastic surgery, and even though I have some lines on my face, I’m quite happy with the way I look, not to mention with how I feel. I only have to look at myself in the mirror once in the morning, and for the rest of the day I live and act how I feel, which is around 30.

kag ed Stay aw ay fro m pro ces sed and pac t, foo ds. Ea t a fre sh, pla nt- bas ed die ts, exe rci se dai ly, thi nk pos itiv e tho ugh be kin d and non -ju dgm ental.

Q: You are such an inspiration. What would you like to say to people curious about your lifestyle? MK: I’m a best-selling author, but I didn’t start writing books until

ng u Yo ing y S ta Diet on a Raw, VeganOld Years at



Mimi Kirk

Named Sexiest Vegan O v e r

5 0

b y



Chef. Best-Selling Author. International Speaker I n s t a g r a m : @y o u n g o n r a w f o o d



I was in my 70s, so this proves it’s never too late to do anything you want in life. Since my first book, Live Raw, I’ve written Live Raw Around the World, The Ultimate Book of Modern Juicing, and my newest book, Raw-Vitalize: The Easy, 21-Day Raw Food Recharge, which I wrote with my youngest daughter, Mia Kirk White. It was released in January 2017, and we are excited about it because the delicious recipes take only 10 or so minutes to prepare, and with fresh ingredients, a shopping list, and step-by-step instructions, we think this book will lift people’s spirits and improve their health. Writing books is a large part of my lifestyle, as are speaking engagements, coaching, and consulting. I speak internationally, which gives me the opportunity to travel—one of my favorite things to do—and reach people all over the world and teach them about a plant-based lifestyle. I also demonstrate some of my recipes on my YouTube channel. My long-time boyfriend and I spend six months a year in Mallorca, Spain, to make it easier to fulfill my international speaking engagements. It’s very rewarding work, as the feedback I receive is so awe-inspiring. I’m also busy on social media answering questions daily from people around the world who have health issues or are converting to a raw, vegan, or plant-based diet. I’m the mother of four children and grandmother of seven. My family and I are very close, and we spend as much time together as possible, even though we live in different cities. Feeling healthy helps me feel young. Life is so wonderful at any age if you are healthy. Stay away from processed and packaged foods. Eat a fresh, plant-based diet, exercise daily, think positive thoughts, be kind and non-judgmental, and you will be blessed with a long, healthy life.

mantra Nourish

The Magic of

Chickpeas, Blue-green Algae, and Creating the Perfect Detox Smoothie. Canadian Sarah Kermalli, a Passionate Pilates Instructor Who Leaves People Feeling Energized, Open, and Strong. Instagram: @sculptedpilates



Q: Any food secrets? A : Putting salad dressing on my

roasted vegetables—it gives them such a tangy flavor!

Q: Any baking tips you swear by? A : I’ve been really lucky with baking.

Most things turn out. I think it’s about eyeing the batter before you put in the oven—if it seems clumpy or thin, chances are you need to add a little bit more to make it even. With cookies, I undercook them by a minute and let them cool down on the pan they came out in.

Q: What are your favorite smoothie ingredients?

A : Aside from bananas? I would say

spinach and avocados. I also like adding powders, like maca and protein powder.

Q: Favorite ingredients for burgers? A : Chickpeas. I love them in hummus, in falafels, in curries—they’re so easy and versatile!

Q: Your last food discovery? Ingredients or tips?

A : My last discovery? Blue-green

spirulina! It’s been making magic in my smoothie bowl! Also, I’ve been adding soaked cashews and tahini into my smoothies for extra creaminess.


Nice Cream

2 tbsp cashews, soaked overnight ¼ cup coconut milk ¼ cup dark chocolate almond milk 2 tbsp chocolate coconut yogurt ¼ avocado 1 Medjool date A few leaves of baby spinach 3 frozen bananas 2 tbsp cacao powder


Nice Cream

4 frozen bananas 1 cup raspberries and strawberries 1 tbsp protein powder 1 tsp chia seeds ½ cup almond milk 1 tbsp coconut yogurt 1 tsp acai powder



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Your Life is


Meditation for the Active Mind

I Kristen Sc h n e i d e r

I n s t a g r a m :


Carving a few minutes out of your day for meditation will save you hours out of your day for peaceful productivity.

dyllic waves of tranquility slowly stream through my mind as I lie on a bed of pillows and comfort. Is this true peace? BZZZZZZ, the alarm blares. Nope, that was sleep. Before my bare toes even touch the hardwood floor, my brain whacks me with 60,000 thoughts (548 of them being things I need to do today): Brush teeth. Check. Unroll my mat and practice for 45 minutes. Check. Get ready for work. Check. Eat breakfast. Check. Grab file for meeting before running out the door. Check. Shoot, forgot file for meeting. Uncheck. Hurry up and grab file for meeting. Check.

Meditation simply means paying attention on purpose. Perhaps you’ve tried meditating and walked away thinking, “Eh, it’s not for me.” Before abandoning meditation altogether, try a different style than before, because you may find that it was just that particular style of meditation that did not resonate with you. You do not have to limit a meditation practice to sitting silently with your eyes closed. Here are a few tips for finding a style best suited for you:


If you’re a movement-oriented person, you may enjoy a walking meditation. Lace up your tennis shoes and take a slow stroll while feeling the earth beneath your feet. Notice the color of the sky and the texture of the trees.


If sitting quietly accelerates your mental chatter, try a mantra meditation such as “Om.” Repeating one phrase will give your mind an anchor that keeps your attention.


If you tend to devour your food quickly, you can treat each meal as a meditation. Take your time to chew slowly and start to consciously observe the tastes, colors, aromas, and textures of your food.


If meditation is brand new or you like support, I encourage you to try guided meditation apps such as Insight Timer and Headspace.

The hustle of the day continues and my internal dialogue ramps up: “Man, this traffic. Will I be late again? What am I supposed to say to Tim anyway? Did I close the garage door? Darn, I forgot to call Kelly back.”

R e a dy t o s t a r t y o u r p r a c t i c e ? Try these three simple tricks:

Does this sound familiar? Would you like to have more control of your thoughts? Have you tried meditation? Including meditation as part of your daily routine can have lasting mental and physical benefits.

2. Meditate in the morning to set the tone for your day.

M e n t a l l y : Meditation is proven to bring our brainwaves into a relaxed state, thereby increasing intuition, happiness, and focus, while reducing anxiety and depression. Ph y s i c a l l y : Meditation lowers blood pressure, boosts the immune system, increases serotonin production, and bolsters energy, while decreasing tension pain such as headaches, ulcers, insomnia, and joint stiffness.

1. Meditate at the same time each day so it becomes a habit.

3. Incorporate meditation into something you already do, such as taking a bath or drinking your morning coffee. Carving a few minutes out of your day for meditation will save you hours out of your day for peaceful productivity.

Kristen Schneider is an Ayurveda practitioner who teaches mind-body medicine in Central Florida. Her book, Your Life is Medicine: Ayurveda for Yogis, and other holistic tips and products are available at



mantra Family Welln ess

g n i t a r b Cele

, g n i v i L e l b a n i a , t c i g a Sus M y l i m a F t o o f e r a B wer

o P e h t d n a . s t n a l P of

Skin, s u o e g r o ings, G v a r C r a g thie Su o o g n m i t S t t u c C e e Perf h t + Secrets to , r e i h alt emann Eating He hem Hann dy, S n A y h t r a E y a r th y a n d I n s ta g r a m

: @e

Q: You glow! You literally radiate wellness! What is your secret? A: My super cheap beauty secret for good skin, hair, nails,

“keep ya regular,” and all that good stuff can be found in your kitchen! You might have it in your cupboard right now. Molasses! This thick, black, and gooey stuff is packed with nutrients, minerals, and fiber. Simply take a spoonful every morning with a tall glass of water and a squeeze of lemon. This habit is a game changer, and it cuts sugar cravings out! You might think it’s gross at first, but you will start to look forward to your daily morning spoonful. The best part is that the benefits are amazing, and it costs just a few dollars for a bottle! When purchasing, look for organic, unsulphured blackstrap molasses.

Q: What ingredients do you think are underused when we

cook at home?

A: Oh, I love this question. Herbs! They are amazing flavor agents that can cut down the amount of fat and salt one uses to flavor dishes. I personally do not use fats or salts in my cooking, but I never sacrifice flavor, either! I love bold, flavorful dishes, and those can be achieved by simple combinations of fresh and dried herbs. Herbs also have the ability to take a boring sauce and turn it into something mouthwatering and spectacular!

Q: Any food secret you swear by?



nd | e a r th y a

y .c o m


Yes! The number one secret to training yourself to eat healthier is to make a rule for yourself to eat something plant-based before something processed at every single meal. This is the golden rule for anyone looking to adopt a diet with more natural foods. It is quite intimidating to swear off foods that we are accustomed to, so instead, make a rule that you can eat whatever you want, but first you have to eat something plant-based. Often we are just hungry, and our body will say, “Cheesecake! Chocolate! French fries!” and not, “Salad! Apple! Smoothie!” especially if we are used to eating a lot of fats, salts, and sugars. Give your body a chance to settle down by giving it something hydrating and full of fiber and nutrients. If you can train yourself to grab plant-based foods first, then this action alone will be enough to train yourself to make better choices more consistently. Naturally your food decisions will begin to change and before you know it (but be patient), you may find yourself turned off by the once-craved greasy pizza and sugary cupcakes and want a juicy peach or big green salad. One thing that will happen is your taste buds will transform, and this is when healthy choices will get much easier, and even enjoyable! Food that tastes good is awesome for a second, but the regret that follows gets lame. Why not choose great, satisfying foods that are not only enjoyable but also do your body good?

INGREDIENTS 8 rice paper wrappers A few torn leafy greens (butter lettuce, soft lettuce is great) 1 medium cucumber 2 medium carrots ¼ small red cabbage A handful of fresh mint or Thai basil 1 avocado Couple of green onions 1 mango

Mango Basil Thai Thai Summer Rolls with ce u Coconut Peanut Sa

DIRE C TIONS Slice all ingredients into thin strips about 3 inches long. Slice the avocado and mango into pieces. Soak one rice paper wrapper at a time in a bowl of warm water for about 15-30 seconds. Put rice paper on a counter or cutting board. Arrange a few of the vegetables and herbs in the center of the wrapper horizontally, starting with the leafy greens and ending with the avocado and mango. Wrap like a burrito by folding top over, pushing ingredients back, and then folding the left and right sides towards the middle. Fold over, tuck, and roll delicately, but firmly! (If your first ones fall apart . . . no worries. They will still taste good, so no losses!) Cut the rolls in half if you want to enjoy their beauty, and place them on a serving platter. Drizzle or dip in your choice of sauce, or wrap individually and store in an airtight container for later!

T ha i C oc onut P e a nut S a uc e INGREDIENTS 13.5 oz unsweetened coconut milk (full fat for better consistency and full flavor) ¼ cup Thai red curry paste (2 oz) ¾ cup unsweetened (natural) creamy peanut butter ½ tsp salt ¾ cup coconut sugar 2 tbsp apple cider vinegar or white vinegar ½ cup water DIRE C TIONS Put all ingredients into a pot and, whisking constantly, bring to a very gentle boil over medium heat. Let simmer for 3-5 minutes over low heat. Take off heat and cool!

My super cheap beauty secret for good skin, hair, nails, ‘keep ya regular,’ and all that good stuff can be found in your kitchen!



mantra Family Welln ess

INGREDIENTS 4 frozen ripe bananas (look for spotted skin) 1 generous dollop natural nut butter 1 tbsp almond milk or any nut milk 18 ⁄ cup vegan chocolate chips or koko samoa

Chunky Monkey 1 to 2 Servings


What are your favorite smoothie ingredients?


Smoothie ingredients are something we always have on hand. You will always find Sambazon acai concentrate, frozen mangos, bananas, and blueberries in our freezer, and then we have jars for coconut chips, rawnola, granola, and whatever fresh fruits we can get for toppings! Acai bowls are the number one thing made at our house because every friend and kid in the neighborhood loves them. We always make sure we have supplies on hand!

Toppings Bananas Dollop of nut butter Nuts Vegan chocolate chips or crushed koko samoa Granola Coconut shreds or chips DIRE C TIONS Wait for bananas to defrost a little bit (approx. 3 minutes). Then, put bananas, nut butter, and choice of milk in blender and blend while mashing down. Stop and stir, then repeat blending and mashing down for about 1 minute, or until you get a smooth swirl. Add vegan chocolate near the end and swirl in for a few seconds! NOTE: Do not swirl in too long, or the chunks of chocolate will become smooth as well.

If you can train yourself to grab plant-based foods first, then this action alone will be enough to train yourself to make better choices more consistently. 38


L IV IN G J O UR N A L : ma n tra

Practicing Self-Love

and the Balance of Sweat and Surrender {

C y c l i s t .

Y o g i .

Ru n n e r


Kate P a l m er H a mm on d P u r el y P a l m er I ns ta g r a m : @ pur e l y _ pa l me r

Q: What is the greatest lesson you’ve learned from your yoga mat? A: I went to my first yoga class because I was a Type A fitness enthusiast who didn’t want to stretch. I thought a power vinyasa class was my golden ticket to getting a workout and stretch checked off my list. However, what brought me back to take a second class wasn’t the physical stretch, it was the mental. The mat has since become my magic carpet of self-awareness. It teaches me that life is a balance of sweat and surrender. It provides me support to get closer to my weaknesses and emerge stronger each time I practice.

Q: One truth you know for sure? A: My entire world has been painted by the power of appreciation. A few years ago, I would never have believed in the ability to manifest your surroundings; now it is the undeniable truth of my reality. Once I started to work on myself, appreciate

my quirks, and appreciate that I have the opportunity to better myself, my canvas started to explode with color. From my own self-acceptance, I have been able to find a place of no judgment and relish the beauty of everyone’s individuality.

Q: What was your struggle, and how did you work through it? A: I always struggled with “just being myself” and self-limiting thoughts. This struggle ended up becoming the biggest source of inspiration for my Instagram, @purely_palmer. When I started posting my personal journal entries each morning, I was allowing the world to see the “pure” me. I didn’t hide my fears or eccentricities; I shared my highs and lows with the hope that if I did it, someone else, even if it were just one person, would feel they could too. I overcame my personal struggles through the hope of sharing a greater message: be you, love you, and spread compassion.

I overcame my personal struggles with the hope of sharing a greater message: be you, love you, and spread compassion.




e have all heard that yoga can decrease blood pressure and anxiety, relieve insomnia, and increase muscular strength and flexibility. But many have not heard that a mindful, well-aligned, breath-focused yoga practice can increase the likelihood and strength of one’s orgasm! As muscular contractions are responsible for orgasm in women, it follows that a practice that lengthens and strengthens the muscles of the pelvic floor and the stabilizing muscles of the pelvis can take orgasm to the next level. First, we must be willing to slow down. We have to be able to pay attention to the results of our actions as we move through asana and be willing to hold postures for eight to ten breaths to realize their benefits. Breathing deeply is perhaps the single most important thing we can do daily to prime our body to reach maximum orgasm potential. As we inhale, filling our lungs to near capacity, the diaphragm and the pelvic floor muscles lengthen and stretch. As we exhale completely, our diaphragm and pelvic floor strengthen as they contract. To navigate in today’s society, we are constantly multi-tasking and racing from one responsibility to another. Our breath is rapid and generally stuck in the tops of our chests.

How Yoga Can Strengthen

Your Orgasms

Karly Treacy

I n s t a g r a m : @karlytreacy

… a practice that lengthens and strengthens the muscles of the pelvic floor and the stabilizing muscles of the pelvis can take orgasm to the next level.



This means that the diaphragm and pelvic floor never fully expand. The result is that the pelvic floor muscles become short and tight and have difficulty contracting. A yoga practice that allows you to move slowly enough to fill and empty the lungs entirely will ease these muscles open. Creating strength through the practice of asana also offers muscular support to the structure of the pelvis, which in turn gives integrity to the pelvic floor. As we strengthen the gluteus medius and minimus, some of the structural muscles of the pelvis, the bones of the pelvis are drawn toward one another, allowing the pelvic floor muscles to more easily come together (contract) and develop strength. Our bodies are incredibly intelligent. Every yogi knows that when you attempt a posture your body is resistant to due to tightness or weakness, another part of your body tries to take over. Postures where the front leg is in external rotation, like Virabhadrasana II, Parsvakonasana, Trikonasana, Ardha Chandrasana, if well aligned, wake up and strengthen gluteus medius and minimus. Being mindful as we move into these postures, holding the pose to target the muscles that support the pelvis, not allowing any other part of the body to take over, and making necessary modifications so that we can work in the direction of the posture without compensatory actions are all key. Slowing down enough to note which muscles are working and strengthening as we hold, combined with continuing to inhale and exhale fully, is the yogic recipe for creating a more satisfying orgasm!



“Travel and yoga adjust the soul, taking each experience and imprinting it on our psyche. Although life is upon us and the physical act of the travel passes, people and communities are changed permanently by the experience”. - Carol Dimopoulos

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mantra Nourish

Holistic Health Coach + Plant-based Chef Nathalie Sader

Nurturing + Loving Ourselves with Intention and Healthy Food Top Ingredients and Tips for a Healthy Smoothie Instagram: @nathaliesader |

Photo of NATHALIE by Angie Myers



Smoothies are getting more people to eat fruits and vegetables, which is a great thing for sure! However, making sure you are adding low-sugar fruits and balancing the sugar with fiber, protein, and good fats will help you avoid spikes in your insulin levels, will make you feel full longer, and will prevent cravings. I also always remind my clients to “chew� their smoothie, because digestion starts in the mouth! An easy way to get them to do that is to serve the smoothie in a bowl, instead of a cup, with toppings like soaked nuts, unsweetened shredded coconut, seeds, and berries.

Some examples of my favorite smoothie ingredients: Fruits: I like to use berries and green apples because they are lower in sugar. All kinds of veggies! My favorites are red beets, carrots, celery, baby arugula, kale, cucumber, and leafy greens. Fibers from fruits and veggies, but also from my favorite fiber foods: dates, hemp seeds, chia seeds, and flax seeds. Good fats: I love adding avocados, full-fat coconut milk, tahini, coconut oil, and soaked nuts. Protein from soaked nuts like almonds, cashews, pecans, and macadamia nuts, leafy greens, and high-quality plant-based protein powder. Superfoods: My favorites are maca, spirulina, wheatgrass, and acai. Make sure to rotate your superfoods. Colors: Try adding different natural colors each time to get a full spectrum of amazing antioxidant benefits.



mantra Nourish

t c e f r e P e h t g n i t Crea -Based Snack Plant

French/Australian Foodie, Mom, + Health Enthusiast

Claire Power Instagram: @healthyfrenchwife

Q: What are your favorite smoothie ingredients?


Chia seeds for protein, bananas for sweetening, and nut milk, cinnamon, and tahini for a boost of calcium and good fats. Plus, I love this flavor combination!

Q: How has food impacted your life and health?


Going vegan has helped with my digestive and skin issues.



INGREDIENTS ½ cup chia seeds 2 cups almond milk ¼ cup maple syrup 1 tsp cinnamon 1 tbsp peanut butter 13 ⁄ cup raw cacao powder 1 tsp vanilla paste Pinch of salt Toppings Berries, granola, nuts DIRE C TIONS Mix all the ingredients in a blender and pour into glasses/bowls. Leave to set in the fridge for 10 minutes or more. (Keeps in the fridge for 2-3 days.)

Creamy Chocolate Chia Pudding Serves: 3-4

INGREDIENTS For the Donuts 2 cups whole wheat flour 1 cup coconut sugar 2 tsp baking powder 2 tsp ground cinnamon ½ tsp sea salt 1¼ cups almond milk 1 tbsp apple cider vinegar 2 tbsp coconut oil 2 tsp vanilla extract

Pink Coconut-Glazed Cinnamon-Baked Donuts Serves: 12

For the Pink Coconut Glaze 1 can coconut milk 1 tbsp maple syrup Natural pink food coloring or beet juice 1 tsp vanilla Toppings Dried rose petals, shredded coconut DIRE C TIONS Place a can of coconut milk in your fridge while making the donuts. Preheat your oven to 225°C/440°F. Mix all the ingredients together in a bowl. In a greased donut pan, pour the batter until two-thirds full. Bake for 15-20 minutes. Leave the donuts to cool. Mix the glaze ingredients together using the solid coconut milk at the top of the can and a few drops of pink natural food coloring at a time. Dip each donut in the glaze and top with dried rose petals or shredded coconut. MANTRAMAG.COM


KRIPALU Ayurveda

6 Ayurvedic {



Better Sex Life

for a

A r t i c l e : E rin C as p erson


K ri p a l u C enter f or Yoga & H ea l th


Instagram: @kripalucenter


ow much sex “should” you have? A 2015 study showed that those in a committed relationship are happiest when having sex once a week. Have it more? Not more happy. Have it less? Less happy. Once a week is the magic number.

But what does Ayurveda have to say? As with everything in Ayurveda, it’s all about following the rhythms of nature. Vagbhata, the author of a 2,500-year-old classical Ayurvedic text called the Ashtanga Hridayam, provides recommendations on how much sex we can have in each season. That’s right: a seasonal sexual routine. Here’s what Vagbhata says: “During the winter season, the person can indulge in sex daily as much as they like after making use of aphrodisiacs and obtaining strength, once in three days in spring and fall, and once every two weeks in the rainy season and summer.” This advice is based on the Ayurvedic principles of “like increases like” and “opposites decrease.” Just as we sport hats and sip soup in winter to balance the cold, and wear shorts and eat salad in summer to balance the heat, we can create a routine with sex that balances the qualities of the season. Let’s break down Vagbhata’s prescription. He tells us that we can have sex every day in the winter—but only after “making use of aphrodisiacs and obtaining strength.” In other words, sex can deplete your ojas—your vital essence,



which gives you strength and immunity. Strong ojas not only supports stable bodily tissues, it also supports a stable mind, clear consciousness, and better stress resilience. So, if you want to have a daily sexual practice in the winter, you will need to have a nourishing, ojas-building lifestyle. Why does Vagbhata recommend sex only every two weeks in the summer? When this text was written, most people were growing their own food. Who has the time or energy for sex when you have to grow a year’s worth of food in three months? This is the time of year when your body is the least strong because of all the output of energy and activity. Plus, you’re losing ojas by sweating in the intense heat. Cooling practices would be recommended here, and sex is not a cooling practice. Vagbhata says that the body is medium in strength in the spring and the fall, strongest in the winter, and weakest in the summer. This is directly related to the strength of agni, which in turn builds ojas. So, you can have sex every three days in the spring and the fall—the moderate times of year—when the strength of agni and of the body is at medium capacity. No matter how often you get it on, at any time of year, you can use Ayurveda to enhance your sex life and to preserve and build your ojas. Here’s how.

Love to Eat, Eat to Love So you want a strong libido, but you love salad and smoothies. Well, you burn up to 300 calories each time you have sex—lettuce is not going to cut it. Eat cooked foods that contain high-quality oils, such as ghee, coconut oil, or olive oil. Avoid raw foods, as they are drying and will sap your vital juices. You also lose ojas every time you have sex. To replenish your energy, try a cup of spiced almond milk (see recipe). It’s the new post-coital cigarette!

Oil It Up Keep oil in your food and oil in the bedroom. Instead of commercial lube, use all-natural coconut oil. (But be warned: It can break down the latex in a condom.) Not in the mood for sex, but still craving connection? Use oil to give each other full-body or foot massages. Oil massage builds ojas, makes your skin soft, and protects against illness. Nerdy Ayurvedic tidbit: Women’s reproductive organs are hot in nature, in order to incubate life. Men’s reproductive organs are cooling in nature, to keep their sperm alive. Cooling coconut oil works for both systems. Don’t use sesame oil, which is heating.

Herbs are for Horses There are Ayurvedic herbs that support a strong libido. Men can use ashwagandha; it means “smells like a horse,” but don’t worry, you won’t— you’ll just be as strong as one. Take two tablets with that hot spiced milk you’ll be sipping. Women can take shatavari, meaning “she who possesses 100 husbands.” Again, take two tablets with hot spiced milk and then go to town.

From Mat to Mattress Yoga supports both ojas and a fulfilling sex life. To strengthen your legs and abs and support reproductive health and libido, focus on grounding poses like standing lunges, squats, seated twists, and prone backbends. Breathe deep into your lower abdomen. Link breath with movement and allow your attention to be drawn inward to your heart and belly. Finish your practice with Alternate-Nostril Breath (Nadi Shodhana). Even better, practice alongside your partner. Even better than that, do partner yoga together to create deep bonds and trust.


Only Connect

Sp i c e d Almond Milk 1 cup almond milk 10 almonds, soaked overnight, peeled and chopped 2 whole dates, chopped ¼ tsp powdered ginger ¼ tsp powdered cinnamon ¼ tsp powdered cardamom ¼ tsp poppy seeds Pinch of saffron Place all ingredients (except saffron) in a saucepan. Bring to a low boil. If you like, use a standing blender or immersion blender to blend the mixture to a creamy consistency. Pour in a mug and add a pinch of saffron. Enjoy!

T h e D e e d Acc o r d i n g t o Your Dosha If you are primarily kapha, with a strong, stable body and mind, you will be able to have more frequent intercourse without depleting your ojas. If you are primarily vata—with less musculature, less fat, a more sensitive constitution, and a more nervous temperament—you might want to consider preserving ojas and not having intercourse as often. For pitta types, the name of the game is always moderation. Pittas are not as hearty as kaphas and not as sensitive as vatas, so they need to stay moderate in all that they do.

Bottom line: A thriving sex life is based on trust and connection. Create a safe space for each other to express feelings, talk about what turns you on and off, and grow together. Foreplay starts long before you get to the bedroom. It starts in the morning when you are meditating together, sipping chai together, perusing the farmers market, or going to your kid’s football game. Simple gestures—holding hands, long hugs, kind words—all create the space for deep connection. As Vasant Lad writes in Fundamentals of Ayurveda, “When two people truly love each other and within that loving relationship they make love with awareness, they can transform ojas into profound bliss.”

Erin Casperson, Academic Coordinator for the Kripalu School of Ayurveda, is an Ayurvedic Health Counselor and a 500-Hour Kripalu Yoga teacher. MANTRAMAG.COM


Food + Fitness

y l l a r u t a N

Food Secrets + Ideas and the Wonders of a Plant-based Life. Interview:

Zuliya Khawaja, Zuzu

Instagram: @naturallyzuzu



mantra Nourish

Q: What is something new that you recommend us trying in the kitchen that many of us might not think of? A: I would recommend using grains like quinoa or brown rice to make sweet breakfast porridges. We usually see quinoa and brown rice as a side or savory main course. Quinoa tastes absolutely amazing cooked with coconut milk and dried fruits like apricots and raisins. It’s a perfect, well-balanced breakfast that will keep you feeling full until late afternoon. Q: What ingredients do you think are underused at home when we cook? A: I think cabbage is a vegetable that is being neglected these days. Cabbage is such a nutrient-rich vegetable. It tastes great cooked or raw. I absolutely love adding cabbage to my salads and smoothies, and I make my plant-based version of Russian cabbage rolls. It’s so good!

Q: Any food secrets you swear by? A: I love adding textures and colors to my food. I love adding nuts and colorful vegetables to my salads and curries. The prettier your food looks, the better it is. That’s how I got my kids eating plant-based foods. They would see how pretty it is and chow it down without questioning. We eat with our eyes first. Q: How has food impacted your life and health?

A: Last year, I began my journey into veganism, and it has been one of the best decisions of my life. It has been exactly 11 months since I became fully vegan. I did it for my health, for the love of animals, and for the environment. For many years prior to becoming vegan, I used to suffer from occasional migraines, sinus infections, and allergies. Thanks to the plant-based diet, I sleep better, I am in the best shape of my life, and I am completely allergy and migraine free. I have always been into eating everything natural and nothing processed. That’s how my blog Naturally Zuzu came to life. I

wanted to share with the world that clean, natural food is the way of life. I will be turning 40 this year, and I have never felt or looked better in my life.

Q: What is something we may not know about you? A: I grew up in the former Soviet Union, in a country called Uzbekistan. I moved to the United States as a political refugee in 1997. Currently, I live in my little paradise called San Diego, in Southern California. I am real estate broker by day and a fitness instructor by night. I enjoy hiking with my kids on the weekends and going to the beach with my dog for long walks. kale salad with ginger tahini dressing Salad 2½ cups fresh organic baby kale 2 cucumbers, cut 1 carrot, shredded or chopped Handful of grape tomatoes, cut up 1 blood orange, sliced thinly 5-6 snap peas, split in half Handful of pomegranate jewels Assemble all the ingredients in a pretty salad bowl. Ginger Tahini Dressing 2¼ tbsp olive oil ½ cup apple cider vinegar 2 tbsp tahini 1½ tsp fresh ginger 1½ tsp lemon juice ½ tsp salt ¼ tsp pepper 3 tbsp agave nectar or maple syrup 1 small clove garlic Combine all ingredients in a high-speed blender. Once well-mixed, pour into a covered glass jar (for storing easily in the fridge). Makes just over a cup’s worth of dressing, so you’ll have leftovers. Pour dressing (as much or as little as you’d like, but start light) onto the kale salad, and toss with the tongs until everything is evenly coated. Sprinkle with sesame seeds and pomegranates, and serve.




Steps for SE l f - h e a l i n g Coby Kozlowski Instagram: @cobykozlowski | Photo: Monika Broz

Every breath of every moment of every day, we are being called home. The journey home to self begins with a willingness to be recreated. It is about getting quiet enough to hear the whisperings of your soul. It is about relaxing into the place where your wounds don’t rule your emotions, control your actions, or hijack your ability to savor this precious moment.


1 } L ea r n to Trust Life

2 } F or g iv e

When we turn to the brilliance of the natural world, we are invited to trust nature and, as a result, trust life. Nature teaches us that life is infused with a natural process of continual cyclical motion: birth and death, expansion and contraction, night and day, and the recurrent transitions of the seasons. Nature is able to ride the waves of each new phase of its existence. And we are nature. We go through these same rhythms. Where in your life are you resisting change? How can you engage the intelligence of the season that you are in more?

Many people hold on to what others have done to them and are unable to let go. An inability to forgive will often be accompanied by a brewing inner toxicity. Forgiveness does not mean you need to keep these people in your life; it simply means you release the grip they have on you. What would it look like to let go? What would it be like to live in a present moment that is free of the hurts of the past? Is there any way in which you need to forgive yourself? How can you compost the past and turn it into fuel for the future? And if not now, when?


3 } M eet y o u r I n n er C h i l d As a child, there were probably pockets of time during your upbringing where you experienced hurts, wounds, and impressions that still keep you stuck today. Spend some time with your inner child. Grab a picture of yourself as a child. Focus attention on your picture and imagine the being you once were. As you sit with your inner child, ask yourself what you would want to say to them now. What would they say to you? What would break their heart if you didn’t do? 4 } Fa ll i n L o ve. . . wi th Y o u r self In our culture, we often look outside of ourselves for approval and love. What would shift if you took time to fall in love with yourself, to celebrate the company you keep on a daily basis, to honor the qualities that you cherish in yourself? At what point do you need to create a boundary with the “inner critic” that keeps you from falling in love with yourself? Rather than labeling some parts as “bad” and “wrong,” take a moment to invite them in. Say to your inner critic, “Thank you. I see you. I love you. And now is not the time.” From this place, you can create a ceremony to commit to the vow of your soul. 5} Pause As human beings, we have become experts at doing.We’ve stopped valuing pausing and moving slowly. The absence of pausing often indicates we’re just in reaction mode. When we pause, we allow ourselves to feed on presence, have an intimate relationship with each moment, and witness beauty. The pause allows for choice. The pause allows for breath. The pause allows for a shift. What is your relationship to not doing? What if all you needed to “do” was be?

relaxing into the place where your wounds don’t rule your emotions, control your actions, or hijack your ability to savor this precious moment

6 } r em em b er Finally, sometimes the greatest practice for coming home is simply to remember—home is right here, and you are not broken.

Coby Kozlowski is the creator of Karma Yoga Leadership Intensive and Life Coach Certification, and Quarter-Life Calling: Creating an Extraordinary Life in Your 20s.



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Mantra Yoga & Health Issue 16