The Liberated Woman: ReWild & ReConnect Retreat Costa Rica

Rewild 2020

January 15th – 22nd, 2020
Farm of Life, Costa Rica

Welcome Beautiful Goddess!

You are invited to join me, and a group of wise and divine women, in the Costa Rican jungle for my third retreat at the magical Farm of Life (one of my favorite places in the world!).

ReWild & ReConnect Retreats are created with so much love and intention as a heartfelt invitation for you to come home to nature – Mother Nature and the True Nature of who you are.

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The Liberated Woman retreat is specifically created to honour you as a woman during this time of potent transformation on the planet! In safe and sacred space, you will be supported, celebrated and nurtured as you fully explore, remember and embrace the Liberated Woman and Goddess within!

I invite you to acknowledge and reclaim your 

Worth
Power
Wisdom
Voice
Sexuality 
Sovereignty
Sacredness
Peace 
Freedom
… your Self!

I invite you to experience how deeply the world needs you to be authentically YOU!

Honour yourSelf with this gift of Self Discovery, Self Care and Self Love.
Know, in the depth of your Being, that when you put YOU first, you inspire all women around you (and actually give them permission) to do the same.
Together, we can remember our True Essence.
This retreat is being curated with love for 16 women.

 

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Who is the Liberated Woman? 

She is FREE of ALL conditionings and constructs.
She lives from intuition and instinct.

She is FREE of masks and societal pressures.
She lives as her authentic self with integrity.

She is FREE of guilt and shame.
She honours her body as a temple and her sexuality as sacred.

She is FREE of fear.
She trusts life fully. She speaks with courage. She flows with ALL THAT IS.

She is FREE of thinking she should look and act a certain way.
She is wild, natural and in touch with her natural rhythm and cycles.

She is FREE of judgement.
She is compassionate. She loves unconditionally. She lifts other women up.

She is FREE from the limitations of her mind.
She witnesses all of creation as a reflection of herself.

She knows who she is. She knows she was never bound.

She is Life itself.

She is Love.

Can you feel her? Is she alive within you? Do you want to connect with her more deeply and reawaken her into Being?

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Our Sanctuary: Farm of Life

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Farm of Life, nestled in the middle of the jungle at the top of a mountain, makes it the ideal location for our ReWild & ReConnect Retreat (it is literally at the end of the gravel road!). This gem is located in the Southwest coastal region of Costa Rica, near the Pacific Ocean, Dominical beach and the mountain town of San Isidro. During your stay at Finca de Vida, bask in the high vibrational elements of the farm, feel the nourishing tropical breeze, listen to the symphony of innumerable birds & insects, watch the mesmerising dance of the butterflies, dragonflies & hummingbirds.

This magical property bursts with radiant, fragrant flowers and lush gardens, towering ceiba trees, and flowing crystalline waters. Connect with Mother Nature and be nurtured by barefoot walking, sun gazing, breathing in fresh mountain air, hiking through the jungle trail, eating off the land and drinking pure spring water. Witness unforgettable sunsets and the mystical, shapeshifting clouds of the approaching rainy season. Every moment at the Farm, everywhere that you look, all that you hear, touch, taste, & smell is an opportunity to experience pure wonderment and awe of this magical slice of paradise.

All Inclusive Retreat Includes

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7 Nights/8 days Accommodation at the Farm of Life.  Choose from semi -private, shared or private cabin. All cabins include balcony with epic view, hammock and ensuite bathroom.

Daily Morning Meditation & Yoga overlooking the jungle and pacific ocean in the distance! The practice is for all levels and includes gentle hatha, chakra flow and restorative yoga.

Daily Transformational Women’s Circle. Each day will have a different theme as we explore, reawaken and welcome home different aspects of the Liberated Woman. Through a variety of practices rooted in ancient feminine womb wisdom, we will be calling upon our inner Wild Woman, and inner Goddess of love, beauty, compassion, strength, wisdom and sensuality. Our circles will also include sacred dance, group sharing, elemental rituals, song circles, mantra & mudra,  and special goddess ceremonies including a cacao ceremony with ecstatic dance and a water ceremony at the beach.

Three Waterfall Hikes including Nayauca Waterfall, peacefalls and the Jewel of the Sun. 

Two Beach Trips including a Sunset Beach Dinner and Special Oceanside Water Ceremony.

Waterfall Spa Day with all natural DIY products.

Jungle Flying Trapeze at Airborne Arts  – Awaken your inner warrior! Watch a video of Lacey at her first trapeze class! (Trapeze is optional. If you choose not to participate in this exhilarating experience, the cost can be used for a 90 minute massage)

Three Delicious Organic Vegan Gluten Free Meals a day including fresh coconut water and medicinal garden tea! The menu is a beautiful blend of raw high vibration foods (think the best tropical fruit and smoothies you’ve ever had and fresh leafy greens from the organic garden!),  and soul nourishing home cooked meals, prepared with ayurvedic principles. Yes, coffee is included with breakfast! 

Farm of Life Medicinal Prana Tour

Campfire with Sound Bath

Sungazing Instruction with Farm of Life Co-Creator, Brian.

Free time to explore the farm, read in a hammock, swim in the natural pool, rest, recharge on the crystal light rack, hit up the “jungle gym,” or unwind with a massage (additional cost).

Group Shuttle Transfer to/from San Jose Airport Hotel

Mid-Week Laundry Service

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Group Preparation Call before the retreat and Group Integration Call after the retreat

Private Facebook Group for connecting with sisters and sharing resources

Access to private Retreat Website with full details (ie: what to bring, how to prepare, airport hotel listings, Farm of Life Welcome Letter, retreat schedule, etc.)

Not Included

Airfare to San Jose International Airport (San Juan Maria)

Accommodation in San Jose the night before the retreat (January 14th), and the final night of the retreat (January 22nd).

PLEASE NOTE: The retreat beings at 8 am on January 15th in San Jose. All guests are required to arrive  in San Jose at least one day prior. The meeting point in San Jose is at Hotel Aeropuerto. The retreat ends on January 22nd, in San Jose, at 6pm. We suggest spending the night in San Jose and flying out on the 23rd or booking a flight after 9 pm.Upon registration, hotel recommendations will be sent to you. 

Taxi from airport to chosen hotel. Hotel Aeropuerto has a free shuttle.

Massage Therapy & Energy Work ($70)

Staff Gratuities

 Shopping at the beach in Dominical

 

 

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ReWild & ReConnect Retreat Sister Praise 


Take a tour of the Farm of Life,
the sanctuary for our journey together!

Chocolate, Meditation & Love Aphrodisiacs

Have you Heard of the “Bliss” Molecule? 

Chocolate, Meditation and Love Aphrodisiacs

An article by Lacey Budge written for The Adult Chair

It’s time to up your chocolate consumption. Say goodbye to milk chocolate and hello to pure raw chocolate in the form of superfood drinks {elixirs}, smoothies and sweet desserts {bliss balls}.

Anandamide, the bliss molecule, is found in raw cacao (a.k.a chocolate) and is pronounced as ca-cow not coco. This natural pleasure boosting compound is released when we are feeling good and induces the same euphoric feeling as a runner’s “high” – minus the sprints and squats!

If you are looking for a boost, (mood or libido!), consider adding this superfood to your diet. Cacao is high in the amino acid tryptophan, which is key for the production of dopamine and serotonin – a natural mood stabiliser.

It even releases natural endorphins and compounds like theobromine and phenylethylamine (PEA) which gives us the natural “high” we feel when we are in love.

Cacao, known as the Food of the Gods by the Aztecs, comes from a plant native to Costa Rica (where it was once used as local currency). It is the highest antioxidant food in the world, along with chaga, maca, acai and goji berries.

The nutritional profile for this favourite treat is extraordinary. It is the highest source of the mineral magnesium – important for heart health and extremely beneficial for women, especially during their moon cycle. The pure of chocolate is also very high in iron, potassium, calcium, B vitamins and copper; promotes longevity and even weight loss.

Choose cacao in its pure raw form (vs baking cocoa), as many of these health compounds can be damaged by heating and over processing. If you can’t get your hands on a ethically sourced 100% chocolate bar, I recommend raw cacao powder. Other options include cacao beans and nibs.

Are you already excited about bringing more chocolate back into your life? Now, consider combining it with certain foods to increase its aphrodisiac effects.

We begin with Maca, also known as Peruvian Ginseng. This superfood root veggie, grown in the high altitudes of the Andes, helps you adapt to stress and promotes long lasting energy…especially during love making!

Next, we do like the Mayans! In traditional Mayan “heart opening” cacao ceremonies, warming spices like cinnamon, ginger, clove, cardamom and cayenne have always been utilised. These spices don’t only warm up your digestion, but can spice up your love life too.

Fun fact: hot peppers open the blood vessels and allow you to absorb the benefits of the cacao and maca even more. Vanilla bean relaxes the body, which is important for all aspects of life, and is traditionally grown along side the cacao plant.

Start using this powder in your chocolate love potions, morning smoothies, kids hot chocolates and any dessert that calls for cocoa.

You can join Holistic Lacey for a heart opening cacao ceremony in Costa Rica, during her 9 Day Holistic Lifestyle Retreat, this April at Farm of Life.

One last thing… when it comes to aphrodisiacs, we cannot forget about the importance of meditation. This mindfulness practice quiets the mind and increases an overall sense of well being, relaxation and connectedness. When we become more present in our life, we become a more present lover. Through a regular meditation practice, we begin to feel content and whole in the present moment, and no longer look to our partner to “complete” us.

By Holistic Lacey | Nourishing body, mind and Spirit

Recipe : The Aphrodisiac Hot Chocolate

Serves 2 

2.5 cups Chai Tea, hot and brewed

4 heaping tbsp of raw cacao powder

1 heaping tbsp organic coconut oil

1 tsp maca

1 tsp cinnamon

1 tbsp maple syrup, raw honey or 3 Medjool dates

1/2 tsp vanilla extract or powder

a small piece of ginger root

a pinch of cayenne

2 tbsp hemp seeds

Blend until well combined and super deliciously frothy! If you like, top with  additional superfoods like cacao nibs, bee pollen, hemp seeds or goji berries,  Enjoy at your own risk. Warning: may induce a state of euphoria and bliss! 

For more chocolate recipes, try  her Raw Decadent Chocolate Truffles, Healthy Chocolate “Mylk,” Chaga-Cacao Superfood Tea, and an All in One Chocolate Tonic she created specifically for women to boost mood, increase immunity and balance hormones.

 

Lacey Budge, @HolisticLacey, is dedicated to guiding individuals to live a holistic life, and to rediscovering that which already lies within. Her dharma {life purpose} is service. She believes that the best way to truly serve and make a difference is to inspire, educate, and live by example. With her clients, she offers tools such as whole food nutrition, yoga, meditation, self inquiry and connection to nature to reunite them with their True Self. Lacey, Registered Holistic Nutritionist, works in Canada and internationally as a Retreat Centre Coordinator and Facilitator, Vegan Chef, Yoga and Ecstatic Dance Teacher, Public Speaker and is currently so inspired by bringing women together into sacred sisterhood through her Emergence program.

Vegan Chocolate Pudding for Dinner! {made with sweet potato and black beans} {free of refined sugars}

…So this started off as making sweet potato brownies, but didn’t end that way!  After trying what was supposed to be my batter, I turned off the oven and decided this was absolutely amazing as it was… no need to turn it into anything else. So here you are, a healthy, nutrient dense, chocolate pudding that is filled with plant based protein, fibre, and antioxidants, magnesium rich raw cacao, and healthy fats like almond butter and coconut oil. This recipe is free of refined sugars and only sweetened with local maple syrup. Enjoy!

This recipe makes about 4 portions, depending on who is making it and doing the “quality control” 🙂 🙂 🙂

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Ingredients

1 medium sized sweet potato, peeled and cubed.

1/2 cup black beans, cooked or canned (I like Eden Organics)

3 T organic coconut oil, melted

1/4 cup raw cacao powder

1/4 maple syrup (you could also use Medjool dates, but would have to add more water)

1 Tbsp almond butter, smooth or crunchy

1-2 Tbsp filtered water

Pinch of Himalayan sea salt

Dash of vanilla extract or a pinch of powder

Your favourite berries and superfoods for topping

1/2 cup almonds, ground, or nuts of choice (optional…add for crunch!)

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Method

This recipe can be prepared in a blender or food processor. For a Vitamix use the damper stick, for any other blender (and perhaps the food pro), continue to stop the blender and scrape down the sides with a baking spatula, as you add more ingredients.

  1. Steam cubed sweet potatoes until soft, about 20 minutes. I like to use a bamboo steamer. In the mean time, take out the other ingredients, melt the coconut oil, grind the almonds, etc.
  2. To your blender or food processor, add sweet potatoes, black beans and coconut oil. Pulse/blend until they start to combine well.
  3. Add cacao powder, maple syrup, almond butter, salt, vanilla and 1 tbsp of water. Blend well.
  4. Add additional water until desired consistency is reached.
  5. Remove the pudding from your blender, place in a bowl and stir in the ground almonds or nuts of choice.
  6. When ready to serve, you can top the pudding with fresh berries, additional almonds or any of your superfood toppings like bee pollen, chia, cacao nibs, spirulina or goji berries.

Looking for something lighter? Replace the sweet potato and black beans with 1/2 a papaya.

Get creative in the kitchen with these autumn recipes

Pumpkin Pie Smoothie {dairy-free} by Vega One

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Roasted Fennel, Broccoli and Kale Soup by Food + Love

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Roasted Squash and Pine Nut Quinoa by Deliciously Ella

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Cleaning out your pantry for Sugar-Free September…& becoming a more conscious cook!

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There are some simple and easy steps that you can take to bring more awareness to what you are putting into your pantry..and therefore into your body (and that of your family).

I have selected some popular “food products” that unfortunately may still be found in the common pantry. Below, I share with you WHAT to replace it with, WHY you would want to replace it and HOW to become more educated on reading ingredient lists and food nutrition labels.

Bringing Mindfulness to Reading the Ingredient List 

“Ingredients” that you want to be on the look out for when trying to purify your body, mind and spirit include sugar, high fructose corn syrup, partially/hydrogenated oils – especially soy, corn & canola (most likely GMO),  maltodextrin, BHAT & BHT, the many names for MSG, and food colourings. For more types of added sugars of which to be mindful, see Sugar Explained by the Canadian Cancer Society. Although the packaged and processed foods you are eating at home may not be extremely high in sugar (i.e.: crackers, soups, frozen meals), they are filled with many other non-nutrient dense “foods”… or let’s say additives, fillers or preservatives.

Making the Lifestyle Change … Beyond Sugar-Free 

You may want to start by first focussing on reducing sugar intake, or maybe you are ready to clean up shop a little bit more. Remember to make it work for you and your lifestyle and that small changes are more likely to last long term.

Pantry Makeover … Making Healthier Choices!

  1. Peanut Butter (Kraft, Jif, Skippy) ….TRY 100% natural peanut butter or any nut/seed butter without any added ingredients.

“Oh great! Only 1 gram of sugar in my favourite Kraft Peanut Butter”…. Not such great news, unfortunately. Although it may seem like a low amount of sugar, this product is not filled with only roasted peanuts… it contains all the the additives from the list above and is sweetened with refined and processed sugars.

I invite you to make the transition to all natural peanut butter or nut butters than can now be found at most local grocery stores. Look for brands that contain only nuts.. no added oils or sugar necessary. Want to take it to the next step?  It’s so easy (and cost efficient) to make your own nut butter at home with a food processor. Add your own natural sweeteners like maple syrup and a pinch of Himalayan sea salt to preserve it and feel good knowing that you are conscious of what you are eating or feeding your family.

2. White Refined Sugar (baking, morning coffee)…TRY a natural sweetener such as Canadian pure maple syrup, honey or Medjool dates.

Numerous amounts of research shows that white, refined sugar is a very addictive substance and even more addictive than drugs like cocaine!!! Utilise this 30 day challenge and fundraiser as an opportunity to break free from any addictive relationships with sugar and start to feel the Health Benefits of going sugar free. Stay tuned for my series Sugar Free Essentials which includes a delicious and satisfying way to enjoy your morning cafe latte free of refined sugar! As for baking, replace sugar with dried fruit like dates or even mashed bananas. Get the recipe for a sugar free Zucchini Cranberry Loaf sweetened with ripe bananas.

3. Sugary Breakfast Cereals… TRY homemade granola or chia pudding.

Today, I am using the example of Frosted Mini Wheats, a store bough cereal promoted as  a “nutritious and delicious bite size snack, whole grain, and a high source of  dietary fiber.” This product contains 11 grams of refined sugar per serving, as do many cereals. The ingredients consist of: Whole grain wheat, icing sugar, glycerin, gelatin, bht. Vitamins and Minerals: iron, thiamine hydrochloride, d-calcium pantothenate, zinc oxide, pyridoxine hydrochloride, folic acid. 

I strongly believe that there are alternate breakfast options to offer our body a daily source of fiber, vitamins and minerals without the icing sugar, gelatin (sorry vegetarians!) and BHT.

It’s definitely worth it to take time, once a week (or less), to prepare a breakfast cereal that includes ingredients that you can pronounce! Try my Baked Maple Pecan Granola as featured on the Traditional Cooking School’s The Great Granola Round Up . Other breakfast options include my Easy Overnight Chai Oats or you can google the infinite world of chia pudding.
Trusting that these examples inspire you to become a more conscious cook!

Stay Tuned for more sugar free recipes including homemade Sweet and Spicy Rosemary Nuts… a delicious alternative to buying candied nuts or pre packaged trail mix.

Avocado Lover’s Pesto {family size} {oil-free}

Summer sunshine and warm days are here. You’ll want to add this simple pesto to your weekly repertoire, especially if you 1) love avocados, 2) have a lot of ripe ones on hand or 3) are looking for ways to include more healthy fats into your diet. Enjoy with veggie sticks, raw crackers, on pasta (cooked brown rice pasta or raw, spiralized zucchini noodles), on toast with your favourite sandwich or with corn chips.

I created this recipe for a food demo I offered at Farm of Life in April, and guests were so surprised that there was no oil!  I usually add oil to my pestos but with a lot of avocados to use, I had an idea to completely replace the oil with the avos. This pesto is rich, yet still light, creamy and fluffy. Add as much or as little garlic as you like. You can also add a handful or fresh greens like spinach or kale for extra leafy green action!

images-20What you’ll need:

4 avocados

2 bunches of basil

1 cup walnuts or nuts of choice like macadamia, pecans, brazil nuts, cashews

1/4 cup lemon juice, freshly squeezed

4-6 medium garlic cloves

1 tsp Himalayan pink salt

1 tsp freshly ground pepper

1/4 – 1/2 cup water, to reach desired consistency

1 cup spinach (optional)

In a food processor, add all ingredients, except water and spinach and pulse until well combined. Slowly add water until you reach your desired consistency. Pulse in spinach and combine until smooth or leave slightly chunky. Store in an airtight container or sealed mason jar and refrigerate. Pesto is best if used within a few days, otherwise you can freeze it for several months.

Trusting this will bring a smile to your face and warm your heart!

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Maca-Cacao: superfood chocolate milk

This smoothie literally tastes like chocolate milk. It is extremely nutrient dense and filled with healthy fats, protein and whole food carbohydrates. The dairy free milk is made from omega-3 rich nuts and seeds + coconut milk. Enjoy as a morning energy boost, afternoon treat or post work out fuel. It is such an easy and delicious (and chocolaty!) way to include the benefits of so many amazing foods into your diet like coconut oil, hemp seeds, brazil nuts, maca, medjool dates, cacao and chia.

Benefits

Maca is a root vegetable grown in the Andes mountains of South America. It is often referred to as the “Peruvian ginseng” for its abilities to energize the body, increase stamina, reduce stress and increase libido. Maca has adaptogenic qualities which aid in balancing hormones and supporting the endocrine system.

Coconut oil contains medium chain fatty acids that are easily digested and utilized as an energy burning fuel source, rather than stored as body fat. It also acts as a natural anti-viral to eliminate parasites or viruses.

Hemp seeds are a complete protein containing all the amino acids needed by the body for energy, repair, building and healing. These little powerhouses also contain the perfect balance of healthy fats omega 3, 6 and GLA, among many other benefits.

Brazil nuts are one of the highest sources of selenium and contain a variety of important minerals required for heart health and a strong immune system.

Medjool dates are an excellent source of potassium, copper and fibre. They are the perfect way to sweeten a smoothie or nut mylk, and can also be enjoyed on their own. So decadent!

For raw cacao benefits, please see Raw Superfood Truffle Recipe.

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Maca- Cacao Chocolate Milk or Smoothie

For 1 serving

3 tbsp hemp seeds or 5 brazil nuts

1.5  – 2 cups of water or almond milk, depending on consistency preference

1/3 cup of full fat canned coconut milk

1 tsp cinnamon

1-2 medjool dates, pitted

1/4 – 1 tsp maca. Start with a small amount and keep adding more until you are familiar with the flavour.

2 heaping tbsp of raw cacao

1 tbsp coconut oil

1/2 – 1 banana (frozen or room temperature, according to preferences)

Fresh ginger root, 1 inch piece (optional)

a pinch of pink Himalayan sea salt (optional)

Top with hemp and/or chia seeds.

Optional add ins include plant based protein powders or other superfoods like ashwagandha, chaga or reishi tincture, goji berries, bee pollen, etc.

Blend all ingredients until smooth in a high speed blender.

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Almond Basil Pesto {for vegans & cheese lovers alike}

Almond- Basil Pesto 2 cups fresh basil ⅔ cups almonds (toasted or natural) ½ cup olive oil 2 cloves garlic 1 tbsp lemon juice salt and pepper ¼ cup water ⅓ cup parmesan cheese (optional) a handful of spinach (optional) Instructions In a food processor, pulse the whole almonds and garlic cloves until all are ground well. Add basil, lemon juice, salt, pepper and olive oil and pulse together until well incorporated, but don’t over mix. Add optional Parmesan and or spinach. Taste for seasoning. Add additional olive oil if needed. 11265530_835768386498035_5344189279159796587_n

Recipe from the Detox: Creamy Sunflower Seed Dip

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I absolutely love this dip for so many reasons. It’s so easy since all you have to do is throw all the ingredients into a food processor. The dip is so creamy and makes you feel as though you are indulging in your favorite ranch and cream cheese dip..minus the dairy.

This dip is raw so it contains all the enzymes needed for digestion. It’s an easy way to include more raw food into the diet and to switch up the hummus dip typically served with veggies.

I love to eat this dip with flaxseed Foccacia, a recipe and new favorite I learned about from Healthful Pursuit’s “The Keto Beginning.”

Why was this dip included in the detox?

Raw sunflower seeds are a rich source of Vitamin E, an antioxidant that helps the body fight off oxidative stress and free radicals. They also contain tryptophan, an enzyme that produces serotonin and relieves tension and promotes relaxation.

It contains fresh lemon juice which is very important when it comes to detoxing and alkalizing the body, and so are fresh herbs (especially parsley!)

Garlic is an important anti-bacterial which helps to strengthen the immune system, fight off infection as well as delivers important minerals like selenium and manganese…among many other health benefits.

Creamy Sunflower Seed Dip

Makes 2 cups

1 1/2 C raw sunflower seeds (soaked for at least 3 hours)

1/2 lemon, juiced

3/4 C water

1 tbsp fresh dill

1/3 C fresh basil mint

1/3 C fresh parsley

1 green onion (for garnish)

1 garlic clove

1/2 tsp sea salt

1/4 tsp ground pepper

1/4 C cold pressed olive oil

INSTRUCTIONS : Put all ingredients except the olive oil in a vitamix or high powered blender.

Once the blender is running drizzle the olive oil through the opening in the lid and process until smooth. You may need to stop the blender to scrape down some of the sunflower seeds from the sides. Do that and then just run the blender for another few seconds. Refrigerate the dip for 1 to 2 hours before serving.

Post your comments below once you try it!

Lacey’s Tips for Daily Detox

We ladies know how to do it! 10 inspiring women  started off 2015 by setting intention, reflecting, finding quiet time and nourishing our physical, mental, emotional and spiritual bodies. From morning meditation, to afternoon veggie juice and evening detox bowl, all the ladies were glowing before heading back home where they could begin to integrate the tools and techniques. I feel so blessed that I was able to offer a New Year’s Detox Retreat in Espanola… it was the perfect way to start the year!

Saturday afternoon I presented a 90 minute holistic workshop on Daily Detox and Digestion. Here is a summary of what we talked about…everything from dandelion tea and eye cleansing, to tongue scraping and food combining…and no topic was off limits!

Lacey’s 10 tips for daily detox

1. Start each day with a glass of warm water and the juice of half a lemon to stimulate the gallbladder, liver and the digestive system..hello regularity! Add  a pinch of cayenne if you wanna live on the edge!

2. Drink a minimum of 2 litres of purified water daily to promote detox and hydration. To make the water more alkalzing (and delicious), add fresh herbs like basil and mint as well as fruit like orange slices, lemon or berries.

3. Re-create your morning routine to include cleansing exercises (kriyas) such as oil pulling, tongue scraping, netti pot and eye cleansing.

“Eyes are the most used organs of our body. We perceive our world with our eyes, and they also are the most over-used from being locked into our laptops to our cell phone to TV screens. The eyes then, lack energy and release heat, crying for relief, and cooling. Eye cleansing process cleanses the eyes by removing external dust particle, body heat and secretions of the eyes that come in the way of normal movement of the eye lid helps that irritate the eyes. This process helps in having clear vision, reduces itching, eye strain and burning eyes. It cools the eyes and keeps fresh. Most essentially, it cools the body very powerful, energizing the eyes and improve the vision. It even reduces under eye bags.

source: http://bfoodfree.org/practice/pancha-kriya-5-yogic-cleansing-practices/

4. Practice dry brushing before you take a shower to stimulate the lymphatic system and cleanse the skin (the body’s largest detoxification organ). Once you’re in the shower, alternate between hot and cold water to improve circulation. Always end with cool water.

5. Exercise, sweat and spend time in nature! This will not only help the body detox but also improves overall mood and well being.

6. Incorporate proper digestion techniques like food combining, drinking liquids in between meals, eating when calm, and chewing slowly!

7. Eat local and seasonally to maximize nutrients and choose organic to reduce intake of toxins and chemicals.

8. Eat more raw foods, green foods and juices! These foods are nutrient dense, alkalizing (PH balancing) and contain all the enzymes needed for digestion. Enjoy 1 raw meal per day or work toward 50% raw at each meal.

9. Re-balance your gut health for overall immunity. Take digestive enzymes which include amylase, protease, cellulase and lipase to improve digestion and absorption as well as a probiotic supplement (10 billion minimum). Include fermented foods like kimchi, saurkraut, kefir and kombucha.

10. Meditate! Sit down every single day even if it’s for 5 minutes. Sit tall and comfortable with eyes gently closed; bring your awareness to your breath. Count the breath to help with concentration. As thoughts arise, simply recognize them without labeling or judging and come back to your breath. Cleansing the mental body is key in promoting longevity and reducing stress.

Start slowly and create a new routine. Even if you add one of these each day, it is a step forward toward cleansing your mind and body.