Women’s One Day Wellness Retreat with Lacey Budge: A day of self care, chakra yoga & teachings on women’s health and well-being  

 

 

 

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Saturday January 7th, 2017

9 am – 9pm

Anishnabe Spiritual Centre  1091 Anderson Lake Road| Espanola, Ontario| P5E 1T1

Retreat Overview 

Dedicate this day to YOU! … To your well-being…to softening into inner peace…to awakening your passion… to connecting with your True Essence, nature and like minded women… and to your birthright, as a women, to take time for you, without any need of an explanation! I dedicate this day to you… I honour you and appreciate you. You are worthy. My wish for all women is that we aspire to connect with our Highest Self and the wisdom that lies within.

Throughout the one day retreat, you will experience a variety of self care practices rooted in the ancient traditions of yoga, Ayurveda, Chinese medicine, qi-gong and taoism. After the retreat, you will feel inspired and have the outer knowledge to create your own daily routine to bring more stillness, balance and self love into your life. Together we will practice chakra and Hatha yoga, meditation, self- inquiry, traditional energy movement practices for women, journaling, massage, self-care rituals, group sharing, time in nature, and simply being in each other’s presence.

Your body, mind and soul with be nourished with seasonal vegetarian cuisine including warming winter soups, stews, root veggies and clean comfort food. The menu will be gluten free and dairy free and I will be working closely with the chef, Andrea Noon, to create our menu. Herbal tea will be available throughout the day. An afternoon nutrition workshop will shed light on the topic of superfoods, herbs and diets for women.

Schedule

9 am Arrival, Check In & Women’s Superfood Tonic. A special tea blend prepared with herbs specific for women’s health blended with cacao, maca, cinnamon, vanilla and coconut oil.

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9:45 – 12:15 pm Opening Circle and Morning Gathering includes group sharing, chakra yoga, meditation, and self reflection journaling

12:30 – 1:30 pm Nourishing Lunch

2 -4 pm Afternoon Free Time for relaxing, walking outdoors, reading, napping, access bars session with Amanda from ACT wellness, snow shoeing, journalling, colouring, etc. During the afternoon break, I invite you to dive deeper within and connect with your Self through the practice of mauna, sacred silence.

 

4pm Superfood Snack 

4: 15 – 6:15 pm Afternoon Gathering includes conscious energy movement practice for women, and a variety of ancient self care practices rooted in yoga, Ayurveda, Chinese medicine, qi-gong, taoism and the path of the Goddess. Experience the practice of Abyangha – a relaxing hot oil massage…it will change your life! The afternoon gathering will also include a talk on optimal nutrition for women where we will discuss the use of different herbs, superfoods and diets.

6:30 pm Nourishing Dinner 

7:30 pm Evening Gathering and Closing circle includes yoga for relaxation, yoga nidra, heart meditation and group sharing.

9 pm Home Sweet Home 

Rates:

$150 for first seven participants to register – – – SOLD OUT – – –

$165 until December 30th, 2016

$175 from January 1st, 2017

Want to extend your retreat experience?  Contact the spiritual centre to reserve a room for Friday and/or Saturday night. $45/night

To register:

To register, please fill out the form below to ensure availability. To reserve your space, please send full payment by e-transfer to lacey.budge@gmail.com. In the case of a cancellation, you may offer your space to another woman, however refunds are unavailable.

 

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Sweet N Spicy Rosemary Nuts

No need to buy any more store bough sweet nut medleys or trail mix. Once you try this sweet and spicy combo you will be hooked and this will become a kitchen staple. Guests on retreat at Farm of Life absolutely loved taking this snack on waterfall hikes! Everything homemade, truly is better! This is a great way to enjoy healthy fats found in nuts and seeds as well as coconut oil! No need to follow the recipe exactly, just use the nuts and seeds you have in your pantry!

Makes 16 snack size servings

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Ingredients:

2 cups peanuts

1/2 cup pecans

1/2 cup walnuts

1/2 cup whole almonds

sweet and spicy coating

1/3 cup virgin coconut oil

1/3 cup dried cranberries

5 sprigs fresh rosemary or approximately 3 tbsp, chopped

1 tsp cayenne

1 tsp sea salt

1.5 tsp pepper

1/4 cup honey

Method:

In a pan, dry roast (no oil) all nuts on medium heat for 5 minutes, stirring frequently with a wooden spoon.

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Place nuts aside in a bowl.

Return pan to heat, and add coconut oil. Once melted, stir in rosemary, cranberries, cayenne pepper, salt, pepper. Turn off heat and add in honey.

Add nut mixture back into the pan and mix until well combined.

Place nuts on a lined baking sheet and place in the fridge for 2 hours. Store in a glass container in the fridge.

Enjoy as a nutrient dense power snack, topped on salad or a creamy savoury soup, or even with breakfast on your morning oats….

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.

Easy Overnight Chai Oats

 

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Ingredients:

1 cup gluten-free rolled oats

2 cups almond milk or fresh homemade coconut milk  *

1/4 cup raisins

1 inch piece fresh ginger root, grated

1/4 tsp ground ginger

1/4 tsp ground cardamom

freshly grated nutmeg, to taste (less than 1/4 tsp)

2 tsp cinnamon

ground clove and star anise (optional)

1/2 cup almonds, sliced

1/4 cup pumpkin seeds or sunflower seeds

1/2 tsp vanilla extract

1/4 tsp salt

1 Tbsp honey or maple syrup

*for canned coconut milk, add 1 cup coconut milk + 1 cup water.

Directions:

Mix all ingredients in a glass tupperware container and stir until well combined. Let sit overnight in the fridge.

Optional garnishes: fresh fruit like sliced banana or cubed apple.

Tip: Soaking the oats over night improves digestion and assimmilation of the oats!

Makes 3-4 servings

Goin Seasonal Week 7: Immunity Boosting Garlic

As a member of the allium family, garlic, along with leeks and onions for example, contain high amounts of sulfur compounds. These compounds not only give garlic its potent smell, and strong flavour, but also contribute to its powerful healing properties.

Garlic is high in selenium, the heart health mineral, especially when grown in organic, mineral rich soil. It is also an excellent source of manganese, and B6, especially important for women. Believe it or not, garlic is also a rich source of Vitamin C.

 

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Benefits of Garlic

  •   Strengthens the immune system
  •   Acts as an anti microbial, anti fungal
  •   Prevents or aids in reducing symptoms of infection (urinary tract, kidney, respiratory, yeast infection)
  •   Aids in digestion
  •   Reduces and regulates blood sugar and blood pressure
  •   Detoxifies the body and aids in removal of parasites
  •   Reduces acne and other skin infections
  •   Increases circulation and body temperature
  •   Improves metabolism
  •   Acts as an anti inflammatory

How to roast garlic + Preparing an organic, free range whole roasted chicken from Dare 2 Dream Farm

Last year, I had the honour of being a part of the Dare 2 Dream Sandy Loam Produce first ever Community Support Agriculture (CSA) program in Espanola, Ontario. On a weekly basis, CSA members as well as those of you signed up for the Holistic Lacey newsletter received a flyer filled with delicious recipes, tips and nutritional facts. I have decided to share this deliciousness to inspire, educate and encourage everyone to enjoy eating locally and seasonally, and to feel the difference for yourself.

Goin’ Seasonal Week 4: Heirloom Potato Salad with Caesar Dressing & Garlic Scape Pesto

Last year, I had the honour of being a part of the Dare 2 Dream Sandy Loam Produce first ever Community Support Agriculture (CSA) program in Espanola, Ontario. On a weekly basis, CSA members as well as those of you signed up for the Holistic Lacey newsletter received a flyer filled with delicious recipes, tips and nutritional facts. I have decided to share this deliciousness to inspire, educate and encourage everyone to enjoy eating locally and seasonally, and to feel the difference for yourself.

Week 4: Adirondack Red Potatoes 

Red, on the inside and out!

Adirondack Red Potatoes are an oblong, slightly flattened tuber with purplish-red skin and pink-red flesh. They are flavourful and moist and can be enjoyed boiled and roasted.

 

Colourful Potato Salad with Green Beans

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Ingredients

– 6 cups potatoes, washed and cut into 1″ chunks, skin-on

– 2 large shallots, diced, or spring onion
– 1⁄2 cup celery, diced
– 1⁄2 cup fresh parsley or dill, roughly chopped – 3 cups green beans or asparagus, trimmed,

washed and cut into 1/2″ pieces
– 1⁄4 cup fresh chives, chopped (about 20) – 3-4 Free range eggs, boiled, sliced

(optional)

For the dressing: Choose from my favourite simple dressing included last week or for a creamy version, choose my ultimate dairy free creamy cashew Caesar salad dressing.

What in the world is a garlic scape?

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I still remember the first time I saw these beautiful wispy spirals that began to grow out from my garlic plants, planted the previous fall. I immediately did some research to learn more and was amazed (and excited!) about what I could do with them in the kitchen. I will also never forget the moment I harvested it and ate it raw…weooo…hello garlic!

 

Click Here to read more about garlic scapes and how to enjoy them grilled or in hummus + a delicious Arugula Walnut Garlic Scape Pesto recipe!

For your Health….scapes can

  • oxygenate blood
  • Reduce inflammation
  • Boosts immunity; high in antioxidant glutathione
  • lower blood pressure and cholesterol levels
  • garlic scapes, like cloves, and other alliums are known for their anti cancer qualities
  • rich in sulfur; important for health and strength of hair, nails, skin and important for synthesis of amino acids.

Goin’ Seasonal: Week 3

Last year, I had the honour of being a part of the Dare 2 Dream Sandy Loam Produce first ever Community Support Agriculture (CSA) program in Espanola, Ontario. On a weekly basis, CSA members as well as those of you signed up for the Holistic Lacey newsletter received a flyer filled with delicious recipes, tips and nutritional facts. I have decided to share this deliciousness to inspire, educate and encourage everyone to enjoy eating locally and seasonally, and to feel the difference for yourself.

Week 3: Tasty Turnips CLICK HERE

This week’s newsletter includes:

  • 4  roasted turnip recipes including rosemary & leek or bacon and chives
  • Turnip, greens and beef stew
  • 2 simple and delicious homemade salad dressings

+ A special feature on canning by Lina Goddard of Dare 2 Dream Sandy Loam Produce and Alpaca Farms

 

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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3 Layer stRAWberry Chesse Cake {dairy-free, gluten-free, raw)

StRAWberry Cheese Cake (or fruit of choice!) by Holistic Lacey

This cheesecake is the result of an afternoon in my test kitchen! I played around with a variety of recipes to create the perfect, dairy free cheesecake. This recipe is a nutrient dense powerhouse thanks to the collection of so many amazing ingredients :

Brazil nuts – Just 5 offers your daily dose of selenium, an important mineral.

Walnuts, nut butter and coconut oil – rich sources of healthy fats.

Cashews – very high in the amino acid L-Tryptophan which is made into serotonin in the body. Two handfuls of cashew is the therapeutic equivalent to a dose of anti depressant prescription drugs. 

Maple syrup – high in antioxidants and minerals like zinc and manganese.

3 layer StRAWberry Chesse Cake 

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What you’ll need… Shopping list

Walnuts & pecans (or nuts of choice), shredded coconut, nut butter, coconut oil, maple syrup, pink himalayan salt, cashews, coconut or nut milk, pure vanilla extract, pitted dates, lemon, fresh strawberries.

Holistic Tip: Use organic ingredients when possible for optimal taste and nutrition!

Ingredients

CocoNUT Crust

1/2 cup walnuts or Brazil nuts

1/2 cup pecans

1 cup shredded coconut

2 tbsp almond or nut/seed butter

2 tbsp  unrefined virgin coconut oil

1/2 tsp pink Himalayan salt

Optional to double ingredients for a thicker crust

Lemon Vanilla Filling

2 cups raw cashews, soaked in water for at least 2 hours, drained and rinsed

6 tbsp unrefined virgin coconut oil

1 cup homemade banana coconut milk (get the recipe here!) or nut milk of choice.

1 lemon, juiced

1/4 cup maple syrup

1/2 tsp pure vanilla extract

Strawberry Filling

1/2 the lemon vanilla filling

3/4 cups fresh strawberries

Strawberry Glaze

1.5 cups fresh strawberries

1 cup dates, soaked, pits removed

1 lemon with zest

1 tbsp maple syrup

pinch of Himalayan salt

1/2 tsp pure vanilla extract

Instructions

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Line a 9inch circular spring form pan with parchment paper.

To prepare crust, place all ingredients in a food processor or Vitamix and pulse until a sticky, crumble crust mixture is achieved. If processed too long, the mixture can turn into a nut butter! Press crust firmly into pan with fingers, and place in freezer to set.

To prepare the lemon vanilla filling, drain and rinse cashews. Blend cashews, oil, milk, lemon, maple syrup and vanilla until a smooth creamy texture is formed. Use the damper stick or stop the blender to scrape down the sides with a spatula.

When desired consistency is reached, remove half of the filling lemon vanilla filling and place aside.

Add the strawberries (3/4 cup) to the filling in the blender and blend until well combined.

Remove the pan from the freezer and add the strawberry mix from the blender. Spread evenly with a spoon or spatula. Use a large soup spoon to add the lemon vanilla layer on top into small dollops. Use the back of the spoon to spread the lemon vanilla layer evenly without mixing the two layers.

Or, if you like you can swirl the layers together by placing dollops of the white cream around the pan and then use a tooth pick or butter knife and get creative with your swirling. Set in the freezer for at least 1 hour, preferably 2.

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Remove cake from freezer, top with strawberry glaze and set for 5 hours, or overnight.

The next morning, I like to remove the size of the pan, let the cake sit for 5 minutes and then slice it evenly into slices which I then keep in a tupperware container in the freezer for easy access!

When serving, for a soft-creamy cheesecake, remove from freezer and let sit 15-20 minutes at room temperature.

Enjoy and be sure to comment below or add pictures of your own creations!

Homemade Coconut Milk {fresh & delicious}

Once you experience the ease, simplicity, creaminess and deliciousness of your very own homemade non-dairy milk, there is no turning back! When making healthy lifestyle shifts, especially if you are using mylk on a daily basis for smoothies, elixirs or granola, I highly recommend preparing your own. Most of the packaged milks contain no nuts at all, and unfortunately only guarantee added synthentic vitamins, fillers, binding agents and artificial flavours.

Holistic Tip: Use your fresh coconut milk to prepare one of my Superfood Elixirs. Get the Free E-Book: Superfood Teas or use this for making the filling of my dairy free StRAWberry Cheese Cake.

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Fresh Coconut Milk

2 cups coconut meat

4 cups of coconut water or purified water

1/2 tsp cinnamon

1/2 tsp of pink Himalayan salt

1 tbsp maple syrup (honey or 2 medjool dates, pitted )

1 tsp pure vanilla extract (or bean/powder)

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Fill blender with fresh coconut meat and cover with coconut water. Blend on high speed until smooth and all pieces are broken up.

To drain coconut milk, place a nut milk bag over a large bowl and squeeze it through. If you like, save the meat (pulp), dehydrate and use to make homemade coconut flour.

Rinse the blender. Return milk to blender. Add cinnamon, salt, vanilla and sweetener of choice. Keep refrigerated and drink within 3-5 days.

Want to try something tasty?

Blend with 1 ripe organic banana for a creamier, sweeter milk.