When we say what we want to say


Taking a month to say just what the fuck we need to say can be highly therapeutic. February in the light of the black moon opens a door for many to feel compelled. 
Let's get behind it and give that to ourselves. 

In being exactly who we are it will both draw near to us those and that meant to be close, while driving away those and that not. 
Both beautiful. 
Those who end up together through a gravitational pull are those who feel truly happy together. That's something to honor and nurture. Let the rest go. It will change the entire outlook to purge that which doesn't belong although it will hang on and leave claw marks. 

Pretenses have no class. 
Health and vitality doesn't respond positively to pretending, or doing things to please others while stifling our own voice and way of life. 
We're all wiser than we give ourselves and others credit. 

Keeping people agreeing with us, liking us, or understanding us has no value for anyone. 
Cooperation rarely breeds grand endeavors and if there's anything this world needs right now it's stupendous human beings not afraid to be themselves. Let's be brave and be bold if that's our nature. Pretending won't make others feel more comfortable and will not empower us to be of service. It also does no justice to our energy, which every living being responds to and senses. 

The knowledge that our purpose is not to please or appease others but to speak our truth and live a destiny designed just for us is huge all in itself. 
Do you agree? 
If we're really attempting to reach those heights, it will keep us aligned with that high vibe energy and the petty details will no longer be visible. Our focus will not be on what others may or may not think, or feel of our actions, or our words, but rather the ripple effect of our choices and how we live on a grander scale. 

Characteristics such as, compassion, empathy, kindness, intelligence, intrigue, what the world sees as beauty and also versatility may land us in a variety of circles, but it will be a unique few that end up with you for the long run home. It's okay if we'd rather a smaller group of highly potent relationships as opposed to a mass amount of diluted ones, ones that never fit from the past, ones we may have forced before we woke up, or ones that only existed because we allowed things we know did not serve us. 
Conserve your energy. 
It's a much longer distance than we may have imagined. 

For those with an unrelenting warrior spirit it's time to find your direction and pursue it with an irresistible nature. The world will thank you later and be grateful that you didn't go quietly and demurely into the night politely hiding the wisdom of the ages. Find a way to bring it stripped bare of corruption. 

Let's give ourselves a month to live our purpose, speak our truth just the way we need. Many will know not to take it personally and set aside their ego while gently adjusting. If not, The Four Agreements by Miguel Ruiz and Ancient Toltec Wisdom have swept the worlds over and over guiding on how to help others who may find this a foreign idea. 

Be fierce. We can return to gentle in March. 
Find the reason for being persistent and lead from the deep parts of your heart and soul in your month of rebellion. What's the worst that can happen? 

Sarah K. Grundy xx 

Stay Divine. Fall with the Leaves. Breakthrough.

Fall..that smell of freshly sharpened pencils, new beginnings, boldness, courageous shedding of layers and breaking through old paradigms. 

AYURVEDA. Mother Earth. Witches from the Salty Seas.

Include these ingredients into your day now that the season has turned. 

Pomegranate: The pomegranate has been heralded for centuries, and in fact, it’s one of the oldest known fruits in existence. Lucky for us, this gorgeous fruit is still plentiful and we’re able to enjoy the benefits of its jewel-like seeds and juice, which is brimming with free-radical zapping antioxidants. These antioxidants have been shown to lower cholesterol, improve heart health, and possibly inhibit the growth of cancerous cells. On top of this, pomegranates are a great source of iron and vitamin C, and vitamin B-6 which helps keep your body functioning as it should.

Pomegranate seeds are delicious as they are, but they’re also incredible tossed into salads, soups, and smoothies. The next time you break out your juicer, try adding in a few pomegranate seeds to reap their rewards.

Pumpkin: It seems only natural to start this list with the most autumnal of them all, doesn’t it? Pumpkin is ubiquitous for fall and on top of being flavorful, this squash is also jam packed with good-for-you vitamins and minerals. Pumpkin is incredibly rich in fiber, which helps to keep you feeling full longer and keeps your digestive tract healthy. Pumpkin is also rich in folate, which aids in cell renewal, and is an amazing source of vitamin A, which helps keep your vision sharp. Just 1 cup of pumpkin contains over 200 percent of your recommended daily intake of vitamin A!

While it’s great mixed into baked goods and smoothies, pumpkin is even better when it’s incorporated into savory dishes like soups and stews. You can even roast it and mix it into pasta and rice dishes for an easy meal. And don’t toss the seeds! Pumpkin seeds are rich in phytosterols, plant-based chemicals that have been shown to lower cholesterol, and they also contain tryptophan, an amino acid that can help boost your mood.

Beets: People seem to either love or hate beets, and I fall into the former category. In my opinion, beets are pretty awesome. These jewel-tone root vegetables were originally harvested for their greens only, but over time people caught on to how delicious the roots were as well, and good thing, because these earthy vegetables are also nutritional powerhouses. Along with vitamin C, folate, and manganese, beets are also a unique source of betaine. Never heard of betaine? You’re not alone, but this elusive nutrient aides in reducing inflammation and has been shown to protect cells from environmental stresses and about a million other things. Beets are also an incredible detoxifyer and help to purify your blood and your liver. And don’t throw out those greens! Buying a bunch of whole beets is a nutritional two-for-one: the greens themselves contain even more iron than spinach.

Beets and beet greens are super simple to prepare. The root can be roasted, juiced, shaved onto salads, and thrown into almost anything. The greens can be steamed, sauteed, or mixed into soups and salads; whichever way you make them, they’re sure to be delicious.

Pears: After researching their nutritional benefits, I’m working on including this autumnal fruit much more into my day. Just the skin of pears contains over half of the entire fruit’s dietary fiber and three to four times as many antioxidants. Pretty incredible, right? Pears are also a great source of fiber and can help aide in lowering oxidative stress on our cells.

Pears are great raw, but my favorite way to eat them is roasted or baked as a dessert. They’re also an amazing addition to salads and can even be tossed on the grill and served as a sweet accompaniment to a savory dish.

Squash: Besides pumpkin, there are countless numbers of other squash available this season, and you should definitely pick some up. Depending on which type you choose, squash is generally an amazing source of fiber and vitamin C, and also contains high percentages of potassium, which can help muscle performance and vitamin A, which helps development.

If you’re new to the wide world of squashes, I think the two friendliest are acorn and butternut. Try trimming and roasting a butternut squash, or making it into butternut squash soup, or try making a stuffed acorn squash. Once you get the hang of it, explore the countless other varieties out there, each one with their own amazing benefits.

SPICES:
Cinnamon

Cinnamon doesn’t just smell heavenly, it also has a number of great health benefits and is actually a powerful medicinal herb used for years in traditional Chinese medicine as a remedy for colds and headaches, among other things. Cinnamon is known to be a great digestive aid and also helps lower cholesterol and balance blood sugar. Even the scent is said to boost cognitive function and memory! I love adding a small dash of cinnamon to coffee or tea, or on top of oatmeal. Cinnamon and honey in tea is incredibly soothing and delicious.

Juniper Berries Juniper berries are commonly used as a spice in preparing hearty type dishes. As a veg head, the only way I've ever consumed them was in a beverage, but they are delicious! Their health benefits including improving digestion, lowering blood sugar and improving kidney health. Mix juniper berries with cinnamon and cloves and any other desired ingredients, simmer, strain and serve hot!

Turmeric

Turmeric is native to Southeast Asia and a member of the ginger family, and is thought by many cultures to be one of the most beneficial substances around. It is a common ingredient in Southeast Asian foods, and was also often used in ancient Indian medicine, Ayurveda. Turmeric is a powerful antioxidant that some studies show can also be used to block the growth of certain cancers. It is also a potent anti-inflammatory. It is best incorporated into food raw – just sprinkle a bit in soup or mix in with salad dressing and enjoy its mild flavor and many health benefits! Oh, and the unexpected uses – turmeric can be mixed with plain yogurt to create a skin cream to promote healthier skin, and it can also be used to make a really beautiful natural dye!

Nutmeg

I actually never knew this is what nutmeg looked like! I’m used to the ground, reddish brown powder that you get when these are ground up. Nutmeg is one of my favorite additions to sprinkle on top of soup in the fall – it has a very potent flavor so you only need small amounts. Medicinally, nutmeg has powerful antibacterial properties and can effectively kill bacteria in the mouth, preventing cavities and sickness – and nutmeg oil can be used to treat toothaches! Other health benefits include mixing with honey to help with nausea, indigestion and even anxiety and depression.

Cloves

Last but not least, cloves are another great seasonal spice that can help remedy colds, skin problems and more. Cloves work surprisingly well as an expectorant if you have a cough – add a couple cloves to your tea and let it do its work! For an unexpected use, a small satchel of cloves in a drawer can give your clothes a lovely aroma and also keep them fresh. Combine ground cloves with honey to make a homemade facial remedy that will help fight breakouts and balance out your skin.


Stay tuned for the next series on oils, stones and flowers that will uplift also.

An Island and a Dream #2

In October it will be 2 years that we moved to Long Beach Island and began this wanderlust lifestyle; Traveling between islands in Florida during the summer months while the LBI home rents.

Part of me screams, 'I'm getting too "old" for this shit,' (I'm so not old) while the other part belts out a resounding, 'You're at the precipice, where we're designed to stop, don't.' There's no turning back now. Once you've seen how big life can be, going back to playing small isn't an option, no matter how scary it gets.

You keep going forward, even if looking backwards has become a thing.

Just know, that the closer we get to what we desire, the more intense it gets and when all the tools we've learned need to be put into practice; Yoga, meditations, self care, nutrition, self worth, self love, education, community all become the life line.

Do you remember where it all started? An Island and a dream #1 blog talks about it and I needed to look back to remember because it's all getting really big and has officially fully come to life.

The signs carried us here and what we've gained and lost has all been important.

We've lost touch with some people, places, things and ideas, but the bonds with others seem to have strengthened despite time, space, distance and a lot of changes. I love seeing that truth come out.

I like to consider these years as a purification.

A time where what and who really was meant to be in our lives rose to the top, while the rest flew away to where it was meant to go.

We're about to embark on our last year of this purifying, healing, recovering, somewhat isolated island metamorphosis. The year ahead will differ in that we'll be taking bi-monthly trips into our favorite city, Philadelphia. The girls for school (and friends) and me for business (and pleasure.)

We're considering this year our re-acclimation into the land of the living and the urban lands we love; That keep the fire in our bellies alive, filled with connection, purpose and practice.

After all is said and done, a period "away from it all" has always served as a reset, reboot and realignment of who we are as humans. We've done it before and we'll likely do it again at some point. If you've never, you deserve the experience at least once for you and the family. I'm not talking about a two week vacation; Live outside the fucking box and get clear on who you all really are and what you're meant to bring to this life.

You will survive. I promise.

It's like when you're off with eating habits or vibes in relationships, fasting and abstaining has a profound affect. Furthermore, when you're manifesting something big in your life, islands, as well as peacefulness contribute a great deal. We are a testimony to that being very real.

2 years later, we assisted in saving a man his family beach home, we regained our health, we found a place deep within which was previously encompassed by noise, and nurtured it; We have an unbreakable bond with the sea, each other and the circle we've cultivated around us. Our purpose is clear as fuck and unshakable. We have arrived.

In the last phase of our island living, I'll be journeying on the priestess path and continuing to open the door for women's empowerment, health, wellness, fitness and business; The twins will be getting reconnected with their life in Philly, taking a journey with a devoted Ashtanga teacher here on the island before we go and growing their skills as brilliant artists.

It's been such a pleasure being able to reach people more globally and those who we normally wouldn't had we continued to be as social and less online based, which all changed while we were away and remote as three toucans in the rainforest.

That has been a gift, returned me to my writing, and blazed a trail that knows no bounds.

With that said, we'll be re-entering the land of the living little by little and selectively, our tolerance for negativity, bull shit, and toxic living has no home, we're more than who we were before, yet so much the same and who we've always been.

Destiny.

Time to go home.

Can't wait to squeeze you all up soon.

You know who you are🖤

Lotus

 

 

 

 

 

 

By Sarah K Grundy

It's not like it seems in the fog. There's an entire horizon that was hiding behind the blur, the mask, the lies, the ego, the inflated realities.

Lotus.

To be where the divine lives that's where we can see. We're never alone, not even in the isolation periods when we're exploring, discovering and finding our path.

Lotus.

Traveling through time and space. Wandering the past and uniting with the you of the future. Mending beyond a cellular level that which was torn away and delivering it into the light.

Lotus.

Connecting and trusting the unfolding, the becoming. Welcoming the abundance. Move like nature moves amidst the change. Blossom.

Lotus.

To learn more about us and the path of the lotus come see us,

goddess project

Mazey Lotus 

Stay Wild

 
How I set myself free of alcohol, adderrall,coffee,addiction,anxiety, depression, fight, or fight, autoimmune and unhealthy lifestyle patterns. 

The full step by step e-book will be released soon. 

It was from rock bottom that I built a dream. 
I crawled out from the darkest place you can imagine, crying, yelling, WILD and SPREAD MY WINGS TO FLY. 
I flew as high as I could with my broken, patched up wings and believed I could heal. I became a seeker again and trusted my gut. When I found what I knew from that deep down innocence could help me, I would do it with sheer determination and devotion. 
Without hesitation.
I was broke, but I found a way to invest in this adventure that I knew was my way back to the WILD. 

 I had to really decide and not let fear stop me. I was terrified. All of the tools that worked for me may, or may not work for you, but some of them apply and will work for every living being! As far as nutrition, fitness, yoga, meditation and tapping into your body, I suggest my Black Moon e-book. I’ll be going over some of those methods at the end, but not all. It took me two decades to create illness and a decade to transform it. 

Start from a place of Stillness. You are the only one who knows how to rise up, but you can’t do it alone. 

LISTEN
There is a place inside us all, and an energy all around us that makes all things possible. A deep inner silence can allow you to hear it. It’s tangible and alive. It’s not airy fairy. It’s an entity, studied by science, but the way to embrace it is through your own life experience not through lots of talking about it, but with expression and connection. 

Try it now
Go somewhere quiet. Preferably outdoors. Sit, or stand. Whatever makes you comfortable. Palms open to the sky. Eyes closed. With absolute surrender, feel your heart beating in your chest. Breathe naturally, whatever makes you able to feel each thump, each pump of blood coursing through your entire body through each organ, vessel. Take some time with that sensation. Feel how it begins to radiate onto the outside sending gentle waves across your skin. Sense the prana tickling those little hairs on your arm, hands, legs, down to your toes. If your mind starts to intervene return to listening and feeling the thump of your heart pulsating blood through the body. Feel yourself as a vessel for source energy to pass through. Don’t cling to it, or think about it. This is something void of thought. Allow it to pass through. Go back to the heart beat. Breathe. Tune back into the heartbeat. Stay there. 

Everything happens from that space inside. 
It senses intention, thoughts, vibrations, and manifests everything you can see, touch and feel. We can choose to honor that in our actions, in our lives, or not. It doesn’t partial. It’s universal and speaks to all of us. It will be there even if you ignore it and it will be waiting. 

The opposite of addiction is connection. 
Community, tapping into my inner rhythms, living by the laws of nature, intuition and my heart beat took me out of illness into really living. There were steps, tools, mentors and a will to survive that could not be stopped. Trust, instincts, passion, action, movement, trial and error, listening to my experiences, allowing loss, and deciding to rise at all cost made the impossible possible. It took fortitude and self study, as well as research on what really makes me tick and all of the medicine we have available to us. My story starts with sickness, but ends with finding my intuitive self and true boundless freedom. 

We can talk about what works all day, but it was in doing that I found what I needed to recover and heal. It started with a diagnosis, medications and things getting worse before they got better. I was in my 20’s and had no idea that my entire life had been feeding this illness. My surroundings, my choices, my behaviors, my ego. 
My energy became a magnet for more and more of it until I was buried. I started to numb myself from the pain and as you may suspect that’s when things got really exciting. 

Coffee, was my life force. At the time I had no idea, it was actually draining it. Cigarettes, and pot were my fire and breath. I had no idea it was actually putting out my fire. Alcohol, was my spirit guide. I had no idea it was actually muting my spirit and my guides.
I knew. 
Somewhere in me, I always knew. 
So do you.
Everyone else around me was doing it. It was a part of life. Dinner with wine. Morning chats with coffee. Cigarettes and drinking with dorms and college midterms, followed by pot and whatever else was there to infuse my experience. 
Then crash. 
I wasn’t accessing any of my power. 
I was walking, but very much dead.

One day I woke up. 
I knew all of this was weakening me. 
It created a cycle and led me straight to death. Spiraling the drain in one dead end relationship after another. 
I knew I had to change. 
I had to fight for my life. 
I fled. 
That’s what took me to the root of the problem. 
Then it got worse. 
I worked through the root of the problem with the same toxic methods. 

ACTION
It was from rock bottom that I built a dream. 
I crawled out from the darkest place you can imagine, crying, yelling, WILD and SPREAD MY WINGS TO FLY. 
I flew as high as I could with my broken, patched up wings and believed I could heal. I became a seeker again and trusted my gut. When I found what I knew from that deep down innocence could help me, I would do it with sheer determination and devotion. Without hesitation. I was broke, but I found a way to invest in this adventure that I knew was my way back to the WILD. 

A decade later my wings are BRIGHT and getting more colorful everyday. 

WHY
I wanted to live. It was always about life and finding more of it. Being freeing. Flying high. Feeling, seeing and sharing that with my friends, family and the world.  

Stay tuned for HOW in the Stay Wild e-book free to Goddess Project membersॐ

www.mazeylotus.com

Silence

 
Nurture your relationship with Silence. 
It was here before anything else. 
It encompasses everything else.
It came Before Sound. 
It Takes you directly to your center.
Silence Links our soul with the cosmos.
We gain ourselves in Silence. 
Without it we are lost.
Here we find re-creation.
Everything comes alive again with Silence.
It Brings brand newness. 
Don't bury this secret in the noise. 
Return to Silence🕊

Alana Blanchard doing the same workouts as the Goddess Project!


Photo Credit: Alana Blanchard 

Did you know my favorite surfer girl is Alana Blanchard? She's just badass, grew up in Hawaii, was home schooled, surfs so beautifully and has since she was a kid. She speaks and lives like a girl after my own heart.

Did you catch her live workout this week? I love simplicity. If I can workout anywhere, anytime I will not have excuses.  "But, I want to stay on the beach today."
Done! Grab a towel, or big blanket, your phone and GO!
The Goddess Project Program highlights some of the very same moves Alana suggested to us on Friday and so many more that were created by our in house Exercise Scientists, expert trainers, athletes and skilled team. 

Alana showed us 10 simple moves for booty gains and I've asked her to share with us her Core workouts next! So keep an eye out for that follow up blog.

Alana's quickie went like this (see below) We'll call it "The Surfer Girl Booty Gains"
1: High Knees, "Keep Your Core in" Alana says.
2. Jump Squats, or just squats without the jumping, "Squeeze Your Butt" Alana says.
3. Mountain Climbers
4. Burpees
5. Jump Lunges
6. Normal Squats
7. High Knees Plus Add 5 Tuck Jumps in between.
8. Plank and Knees to Elbow (this can be done from downward dog also)
9. IN and OUT squats ( light leap up, land softly knees together, knees apart)
10. Push Up Burpees with a Jump

Alana suggests, 10 Rounds, 30 seconds on, 10 seconds off.
Download an interval timer app onto your phone and so that you stick to the times and push yourself.

If your knees bite back, don't do the jumps, but still do the movements with a lot of emphasis on your core, form and focusing on what your body is working on, generating more strength to the areas that need it and around areas that need it.
If you want to increase the strength training aspect add weights.

Our Interval Timing in GL varies with Alana's demo. We suggest trying 5 minutes on 1 minute off with our circuits and doing a total of 30 minutes 5 days per week with 2 rest days. 

Did you know my fitness journey took a turn for, Real Deal, when I got my dads surf board from my brother's garage and started to learn to surf? It gave me such a purpose for getting strong. I find it helps to have a goal in mind, something tangible to push us to our best selves.
Something in me just must ride my daddy Dean's board!
The one missing component is a warm beach next door all year round. I do have a cold beach as my back yard, however I must admit I never "manned up" like the locals here in Surf City and went out in the cold waters of the winter with my full body wetsuit, after a certain point.
The twins and I will be making a new journey come July, which will be changing all of that...stay tuned.

Let me know how you like the Surfer Girl Booty Gains workouts!
Feel free to email me or message me for the video of Alana's live workout, sarah@mazeylotus.com, www.mazeylotus.com 

Autoimmune Warriors Eat Bread!

See that bread above? That was my last slice of rice bread. It's trial and error finding what sends our bodies into an inflammatory state. The science helps, but each and every single one of us will be different on an individual level. So take note of what sends you into your not so happy place and design your life around making it fun giving your body what it wants. We are not letting go of anything, we are simply upgrading.
If food is making us sick, fitness is causing us pain, weight loss isn't happening, happiness is drifting- it's time to get in the kitchen...and the emporium.

I like to use pink himalayan sea salt in the below recipe's and as my main salt.


Autoimmune Paleo Dinner Rolls:
Recipe by Amanda Torres @ The Curious Coconut
Prep time: 10 minutes
Cook time: 25-30 minutes
Total time: 35-45 minutes
Yield: 8 rolls
Ingredients
Cooking Directions

  1. Preheat oven to 400F.
  2. Measure dry ingredients (yuca/tapioca flour/starch, coconut flour, baking soda, salt, and garlic powder) into a large mixing bowl and stir to combine evenly.
  3. Add water to a small saucepan and slowly sprinkle gelatin on top to "bloom" it. Do not let the dry gelatin clump as you do this. Once all gelatin has is wet, heat over medium low until all gelatin is dissolved, stirring as needed.
  4. Pour gelatin and apple cider vinegar into the dry ingredients and stir to form the dough. Let the dough cool for a few minutes.
  5. If the dough is too sticky after cooling, sprinkle 1 Tbsp of yuca flour on the outside of the dough. You can also dust your hands with some flour, too.
  6. Knead and work the dough for just a minute before forming your rolls. This will also help work in any extra yuca flour that you added to the outside.
  7. Divide dough into 8 equal-sized pieces and roll them into balls. Optional: score the tops of the rolls with an "X" shape using a sharp knife. NOTE: balls should hold their shape without collapsing. If they do not, see notes about working with the dough above the recipe.
  8. Place rolls on a parchment paper-lined baking sheet and brush the tops generously with olive oil. Bake for 10 minutes, then brush with olive oil again. Bake an additional 10 minutes, then brush one more time with oil. Return to the oven for about 5 more minutes, or until the rolls are golden and color and offer some resistance when pressed in the middle.
  9. Best enjoyed immediately out of the oven, but may be stored in an airtight container at room temperature for several days after cooking. Reheat in a 350F oven for several minutes until warmed though. Enjoy!
Paleo English Muffins (from Every Last Crumb)
Recipe by Brittany Angell, Every Last Crumb
These paleo English muffins are nut-free, grain-free, and egg-free and come from Brittany Angell's new cookbook Every Last Crumb. Enjoy them with butter or ghee and jam, bacon and eggs, or, like I did, as hamburgers!
Prep time: 25 minutes
Cook time: 20 minutes
Yield: 4 English muffins
Ingredients
  • 207 grams lukewarm water (about a scant 1 cup)
  • 1 Tbsp instant yeast
  • 2 tsp coconut palm sugar (I recommend sucanat instead)
  • 127 grams potato or sweet potato starch (about 2/3 cup plus 2 tsp)
  • 72 grams coconut flour (about 1/3 cup plus 2 Tbsp)
  • 30 grams tapioca starch (about 1/4 cup)
  • 3/4 tsp xanthan gum or guar gum
  • 1/2 tsp kosher salt (I recommend unrefined sea salt)
  • 64 grams Spectrum shortening (about 1/3 cup --- and I just have to say WHY in the WORLD isn't leaf lard listed as the shortening of preference in this book?? :-P That's what I use in all my paleo baking, including this recipe, and it tastes SO GOOD. It is the original shortening your great-grandma would've used, after all!)
Cooking Directions
  1. In a small bowl, mix together the lukewarm water, yeast, and sugar. Set aside.
  2. In a mixing bowl, combine the potato starch, coconut flour, tapioca starch, xanthan gum, and salt.
  3. Stir the yeast mixture and shortening into the dry ingredients and mix until fully incorporated and a dough forms. The dough will be fairly wet and sticky.
  4. Oil a large skillet and the inside of each of 4 English muffin rings (see Notes). Place the rings in the skillet
  5. Divide the dough into 4 equal portions and place a portion in each ring. Brush the tops liberally with water.
  6. Cover the skillet and place over low heat for 1 minute. Turn off the heat, keeping the English muffins covered, and allow them to rise for 15 to 18 minutes.
  7. Turn the burner back on to medium-low heat. Keeping the lid on the skillet, cook the English muffins for 10 minutes. Remove the lid and flip them.
  8. Cover and cook for another 5 to 6 minutes, until golden brown on the bottom. Remove the rings.
  9. Cover the skillet and cook for another 10 minutes.
  10. Remove the finished English muffins from the skillet and let cool completely before breaking open with a fork and toasting. Store extras at room temperature in a sealed container, or freezer for another day.
  11. NOTES: You can create your own English muffin rings by folding aluminum foil over itself. Use metal paper clips to hold them together. If you find that your English muffins are not fully cooked through, lower the heat and cook them longer. You can continue to cook a muffin in the skillet even if it has been cut open.

For the Feminine



If Aristotle is right and we are what we repeatedly do then as a total creature of habit I'm quite possibly part sea animal. I love few things more than water, especially salt water and all that comes w/ it. 

I hold close to my heart deeply rooted in nature, tried, tested and true (by me and science) key ingredients for my body inside & out. 

This one I feel really passionate about because I've been using it for over a hundred years (yes I have been here that long) and it still seems not many people use it, know about it, or realize how SIMPLE, CHEAP and POWERFUL this stuff really is. So tell me if you've heard of it before I want to know!

FOR WOMEN, this is the ONLY thing besides water that I would ever use to cleanse my flower's insides. It dredges what does not belong and perfects what does. It creates a seal to protect too. Ideal for post childbirth. Mix a little with steaming hot water and you have a total lotus! Even better pour a small cup in your steaming hot bath.

FOR TEETH/GUMS, mix a little of this w/ water and I mean a LITTLE this is a powerful salt that CAN NOT BE SWALLOWED. Swish it around in your mouth and even if you lost a filling, or needed a root canal this would seal everything up and protect you for awhile. I have personal experience w/ this.
I have a phobia of dentists and my dentist said this stuff saved my teeth while I was avoiding her.

I also heard from an angel who whispers to me in the wind at Essene Market that there is a natural body of Alum water flowing in MA and that the salt also has a spiritual component to it as well. I am there and will report back with my findings!

ALUM SALT. ALUM SALT ALUM SALT. The only place I know where to get it is at iHERB, a place I suggest all the time for savings on expensive supplements and shakes. Use my code for FREE Shipping and get your own code to get credits if people shop!
When I say cheap I mean like less than $7. for a bag that will last you 8 months to a year! Here's my link, 
http://tinyurl.com/LoveyourVagina 

Home Practice #7: Devotion

 If you listen gently, all areas of life worth living whisper divinely asking for devotion with an equal dose of relinquishing.  

After two years of home practice and study with occassional weekly, or monthly yoga classes with a variety of great teachers, my practice has left the building! Ashtanga has always called out to me because I saw that it had the ability to free me. My body, my mind, my cells, my heart, my spirit and my soul (my abs too). Like a wave crashing on a rock, or a surfer riding that perfect wave it can be felt in a most undeniable way, from a far distance. Unwavering dedication like to our babies, a lover, or dear friend is what sets the liberation in motion. 

My home practice went as far as it was going to go without a teacher, consistent daily practice and a yoga community. After two weeks of class, I can feel this space inside me opening up in a brand new way. I'm moving forward and getting freer. 
For years I've had this sort of aching feeling in the center of my back. Ironically, my sister and mother also feel this same tension in the same place of their backs. 
That tension is leaving me now. 
I can feel a full body unraveling, like the petals of a flower opening, blossoming. 
It's very tangible and so real, reaching into all areas of my life.

Stress withers away with this practice. It's my daily dose of therapy and pampering. 
The power of a yoga teacher, like a sage, or a spiritual guide has the ability to send people, once in a cocoon, out of their class a butterfly to live the life they have been craving. 
They are true healers and they give us the ability to unveil ourselves. Where there was once pain, there will be portals. My decisions have been so clear lately, which is having a huge impact on the direction of mine and my families future.

All of the teachers have had a profound effect on me, even though I've been quietly moving in and out of class, mostly. Loren Russo and her assists have shown me things inside myself that I didn't know were there. Her adjustments of my twists have shown me how my body should feel and what that energy is that does somersaults inside of me every single day and how to communicate with it.
Although I'm dripping with sweat, she comes behind me like a bright light, gently broadens my shoulders, guides me to turn just a little further, directs my gaze and hand placement. As I'm panting, or grunting, she shows me it's safe to fall back into her, while instructing me to plant myself firmly into the ground with my legs and feet. She seems to know my body better than I do for a few moments.

My legs, arms and back have always been strong, but asking my core to engage in all of this brings up so much emotion. Sensing myself enough to practice Bandhas and body locks could help make this so much easier if I would just listen, but I never not once judge my practice. This is my practice. My practice. My journey of the self, through the self to the self. 
Asking my chest to open widely and allow me to spread my wings dredges tears from I don't know where, but they are cleansing me from the inside out and I won't stop.

Allowing my hamstrings to be melted little by little...
The coconut oil, shea butter, argan oil, breath and agni...are gifts.
Reaching in bow as I watch  myself in the mirror, not resisting in pigeon and allowing the crystal healer that seemed to fly in from the clouds to work his magic on my blockages-
It's all vulnerability taking me deeper, further and changing me into a healthier, happier, clearer version of myself. 

I'm learning to say the opening and closing mantra's. Some of it feels instinctual, like I've been here before. I'm still struggling with some of the flow of the words in Sanskrit, but it feels powerful leaving my lips with a little bit of my soul on it, while feeling the vibrations of those around me. Loren translates the "gist" of what they mean so well. "Because I want more peace of mind and stability in life, I am now going to practice yoga as it has been passed down since time immemorial." Her interpretation, "For the peaceful resolution of the deluding nature of repetitive existence, I bow at the lotus feet of the Gurus, and behold the awakened joy of my own Soul; this is the ultimate refuge that acts like a shaman, a true source of spiritual enlightenment."
Her Kirtan has makes me cry almost every time. All this talk of crying...
I called my sister Kate on the day I didn't leave class with tears in celebration, like I'd reached a milestone. It's involuntary, but I don't want to let it freak me out. I'm diving into those layers of myself and swimming like a dolphin right through the riptides. I'm not alone.
I know there is something waiting there for me. It's me. I won't stop until I find her and set her free more and more. Even if it means crying in a room full of people, dripping sweat, and seriously leaving smelling offensive to those around me.
I'm working on ingesting more and more essential oils & cleaning up my nutrition to remedy the stench effect of hot yoga & Ashtanga so stay tuned and don't let that deter you from practicing with me.
I'll make it all smell like roses soon enough. 

Allow the softness to speak all of its natural wisdom and fly freely within that space. 

Share your practice stories with me! 

Thanks for reading. Sarah xx


Tummy and Muscle Repair

                                 
I like to add raw ceremonial cacao
When I was running up to 13 miles this formula kept the soreness away and kept me running. Now that I'm sticking to a DAILY, CONSISTENT yoga practice, I'm reminded of the value of this chemistry. It helps me keep up with my kitty cat cow. I saw this formula help me through my autoimmune issues by working wonders for my stomach lining all while taking my functioning to another level ‪#‎leakygut‬ I watched the athlete who shares my covers use the Vega One formula during his recovery from cancer- a time when he only consumed raw foods (besides Vega One) That was what got me started with these formula's. L-Glutamine & BCAA's- two BIG reasons I love Vega Sport Performance, which has 5,000 mg's of both of those power houses. I haven't found that dosage anywhere else, including pharmaceutical grade. L-Glutamine is the most abundant amino acid in the human body- is involved in many metabolic processes, including the synthesis and protection of muscle tissue, the production of glycogen, as well as immune support during periods of immune and muscular stress. It's also a major source of fuel for enterocytes (intestinal cells) and hence supports the integrity of the intestinal lining. Besides recovering faster, in order to build strength you have to repair and rebuild your muscle. BCAAs (branch chain amino acids) signal your body to transition from a catabolic (breaking down of muscle during exercise) to an anabolic (repair and rebuild) state. I love talking about formulations that work because I've staggered through so many that have not and struggle with making my own. If you're vegan, you will love this. If you're very particular about ingredients you won't be able to find fault in this one. If your system is sensitive, your body won't likely complain about this one. Brendan Brazier has a great story and that shows in his business ethics.Those are people I love partnering with and am happy to chat up! Check out both Vega One and Vega Sport on my new Vega site, http://tinyurl.com/VegawithSarahandDerek 
I'm so happy to be partnering with such a brilliant team and to be able to offer this as an option as part of my free coaching! Isn't growing so much fun!? Ask to be added to my online, private group.

BCAA's may not be for you. Cocoa in the Chocolate Vega is not suggested for Autoimmune, go to the French Vanilla.




Home Practice #6: New Moon of Completions and Beginnings

Uninterrupted practice

I feel like starting and ending the blog there because that's the single most valuable advice when it comes to mastering the art of yoga, surfing, or life- Uninterrupted Daily Consistent Practice. A new teacher who has been guiding me, Irene Pappas says, "There are no shortcuts, only baby steps to consistency. Fall in love with the journey because really that's all there is."

Giving it away

There's something about sharing that keeps me moving forward. I remember the day Lezele looked at me and saw that I could put my feet flat on the ground while in downward dog, which is not easy considering most people have to work at having flexible hamstrings and since my home practice has wavered I'll need a few days, or weeks of consistent practice to get that back. Even Lezele who most certainly is a gifted yoga girl, has to work towards hamstring flexibility. She was really impressed and asked me how I did that. I told her, "because I've been practicing every single day." That was the day she began practicing daily and THAT is what got her to where she is now doing scorpion pose and handstands. She is teaching and guiding me now. That is the way it works when you give it all away. Having the ability to pay forward what I gain from my strength training was a game changer. The way to have that capability with yoga would be to take the leap and do the training to advance my practice and be able to teach others. I've been talking about a teacher training for years. I wrote in my journal and in my blog, that I would give myself two years to prepare for a yoga teacher training and in March of 2016 it will be two years. Time is such an illusion. Where does it go?

November is for Nurturing Dreams- it's my birthday month so there's no better time to begin again. Even when we're living our dreams we still have to be sure to nurture them if we want to keep them alive. They are constantly evolving just like everything else.

What I realized about myself is that right as things start getting good and just before things take off, I stop. It might be stress, time, pain, fear, distractions, autoimmune disease, or something else, but I stop and then have to start all over again. I convince myself that first I need to eat cleaner, get healthier, shrink my breasts, make stronger abs and THEN I'll practice again. But, when I see my teachers practicing in a cast, or after back surgery, despite traveling and being in tight spaces- I know I'm making things up when I convince myself to stop. There's never a reason not to try even if it's the laziest practice known to man for a day, or more- it's still better to do it. 

That's exactly the time to keep going just when I feel like stopping. Pushing past the obstacle of wanting to give up may not feel or look graceful at first, but afterwards there's a glow that everyone will see and feel. I think that is what feeds whatever that universal energy is we all share. That's a reason not to stop. 

I'm recommitting to an uninterrupted daily yoga practice. Developing a strong personal practice, or home practice has always been super important to me. Doing this prior to finding a teacher to take me through my training was always my vision. Although I may face sickness from the cleansing taking place, pain from the metamorphosis taking place, this time I WILL NOT STOP. No matter how ugly it gets I'm going to push through to the other side of that barrier and of that suffering. I'll be sharing that with all of you. 

These are my baby steps to consistency. I believe that what we choose to focus on becomes our reality and that we can create any reality we choose. Over the next two months I'll be breathing in my new story and breathing out the old.

Who wants to enter into 2016 feeling really empowered and and commit to a daily practice with me for the rest of the year, then keep going? 

BUT I Want Chocolate. Okay, eat chocolate. Paleo & Mother Approved Chocolate Banana Bread.

What's a cold movie night without chocolate? Here's how I get it and ADD superfoods to the mix. 
Ingredients:
Directions:
  1. Preheat oven to 350F.  I think a silicone pan is always the best for Paleo baking, but you can use a standard stainless steal loaf pan too.  Prepare a loaf pan by greasing with any fat (lard, coconut oil, butter, ghee, palm shortening, etc.) and “flouring” with cassava flour (you could use arrowroot powder here too for a cheaper alternative).  Tap out excess flour.
  2. Spread walnuts over a rimmed baking sheet.  Bake for 5 minutes to toast.  Let cool slightly before adding to batter.
  3. Meanwhile, thoroughly mash bananas.  Grate chocolate with a box grater or microplane zester.  Add to mashed bananas.
  4. Mix in ghee (or other fat), coconut milk, apple cider vinegar, and vanilla.
  5. In a separate bowl, mix cassava flour with salt and baking soda.
  6. Add cassava flour mixture to banana mixture.  Stir to form a thick batter.  Fold in toasted walnuts.
  7. Pour into prepared loaf pan and spread the top out so that it’s even.  Bake for 1 hour and use the toothpick test to check for doneness (poke a toothpick in the middle of the loaf; if it comes out gummy, give it an additional 5-10 minutes of baking time).
  8. Let cool in the pan for 5 minutes and then remove and transfer to a cooling rack.  Let cool completely before serving (it’s tasty warm, but the texture is better cooled).
  9. Slice and enjoy!  Store leftovers in an airtight container on the counter for up to a few days or in the fridge or freezer for longer.

PALEO PANCAKES


My motto for sticking with my top notch nutrition when the commercials are chanting, "Fall..a time to gather with family and friends around great food" MOMMY! I go to the Paleo Mom, or The Curious Coconut & I COOK. I stick with healthy Fats over carbs and great carbs like Sweet Potatoes, plantains & good oils like Coconut. Meat is our friend here, BUT make it good meat. Clean and hearty will keep us on track. Here's a good recipe for breakfast! 
Ingredients:
  • Plantain Flour Pancakes
    Recipe by Amanda Torres
    Prep time: 5 minutes
    Cook time: 5 - 10 minutes
    Total time: 10 - 15 minutes
    Yield: about 12 large pancakes (enough to feed 4 people)
    Ingredients (find out where to buy below recipe)
    • 1 cup plantain flour**
    • 1 tsp pumpkin spice blend, cinnamon, or vanilla extract
    • 1/4 tsp sea salt**
    • 3/4 tsp baking soda**
    • eggs (see below for substitute)
    • 3 Tbsp coconut oil**
    • 3/4 cup water**
    • few Tbsp coconut oil, for cooking
    Egg substitute (for autoimmune paleo protocol)
    • 2 Tbsp gelatin** (Great Lakes brand is from grass-fed beef)
    • 6 Tbsp filtered** water
    • 1 Tbsp additional coconut oil (for a total of 4 Tbsp)
    Cooking Directions
    1. In a large bowl, combine the plantain flour, spice blend or plain cinnamon, sea salt, and baking soda. If using vanilla extract instead of spices, add it with the other wet ingredients.
    2. Add eggs, coconut oil, and water and whisk until the batter has a smooth consistency.
    3. Heat coconut oil in a large frying pan over medium heat. Use a table spoon (that you eat with, not that you measure with) to scoop up the batter and place in the heated oil. This batter is going to be THICK, so you will have to use the spoon to flatten it out and shape it. Work in batches to cook all of the pancakes and try not to crowd them in the pan.
    4. Cook for several minutes on each side, using a spatula to flip. Sometimes I cook them more than once on each side. You just want to make sure they are browned on both sides.
    5. This recipe serves 2 to 4 people, depending on how hungry you are and if you are serving with sides. Top pancakes with any one or a combination of the following: real maple syrup, butter, creme fraiche, fresh berries, or cooked berries (just add 1 cup frozen berries to a pan and simmer on medium low heat until they cook down into a sauce. Use a spoon to crush berries as they are cooking).
    6. Autoimmune paleo (egg-free) instructions: Prepare gelatin first. Most websites tell you to first wet each 1 Tbsp of gelatin with 1 Tbsp of room temp water, then dissolve with 2 Tbsp boiling water. I have found another method that I think works better: Put 3 Tbsp water for each 1 Tbsp of gelatin in a small saucepan. Sprinkle gelatin on top to "bloom" (wet) it, stirring as necessary to make sure it is all wetted. Do this slowly so that clumps do not form, as they will be very difficult to dissolve. Then, heat saucepan over medium low heat and stir until all gelatin dissolves. Transfer to a mixing bowl and add remaining wet ingredients (including the extra coconut oil) and stir. Add dry ingredients to wet and stir well to combine into a batter. Cook as described above. The interior of the egg-free pancakes will be a bit more gooey than if made with eggs, but they still taste wonderful!
    7. Want to make these using fresh green plantains instead of plantain flour? Check out my recipe for green plantain pancakes (AIP-compliant).

PALEO PIZZA!

PIZZA!  It’s worth the effort to make your own pizza dough, but if you’re short on time, there are options for pizza dough from the grocery store that work well and are grain free! Adding Coconut Flour, Brewers yeast and Vegan Cheese to this recipe is what makes it sooo YUM.
Total Time: 30 min. plus 2 hours
Prep Time: 10 min.
Cooking Time: 15 min.
Yield: 8 servings

Ingredients:
PIZZA DOUGH:
¼ oz. brewers yeast
1 cup warm water (100-110°F)
2 tsp. grade b maple syrup
3-3¼ cups COCONUT FLOUR
½ tsp. fine sea salt
2 tsp. olive oil, divided use

ARTICHOKE PIZZA:
½ cup all-natural marinara sauce
¼ tsp. dried oregano leaves
¼ tsp. dried Italian seasoning
¼ tsp. ground black pepper
1 dash crushed red pepper
¼ tsp. garlic powder
6 marinated artichoke hearts, drained, sliced
¼ medium onion, thinly sliced
¼ cup sliced mushrooms
8 medium black olives, cut in half
4 oz. shredded vegan cheese 
Preparation:
FOR PIZZA DOUGH:
1. Place yeast, water, and grade B maple syrup in a medium bowl. Let stand for 10 minutes
2. Combine 3 cups coconut flour and salt in a small bowl. Gradually add flour mixture to brewers yeast mixture. Mix with clean hands until mixture does not stick to your hands. Add additional flour if needed. Roll dough into a ball. Brush with ½ tsp. oil. Place in a bowl; cover with a towel. Let rise for 2 hours.
3. Punch down dough to remove air; knead and roll into a ball. Brush with ½ tsp. oil. Place in a bowl; cover with a towel. Let rise for an additional 2 hours.
FOR ARTICHOKE PIZZA:
1. Preheat oven to 450°F.
2. Roll dough until it will no longer stretch. Let rest for 5 minutes. Continue to roll until it reaches your desired diameter, about 10 to 12-inches, and about ½-inch thick. Place on baking pan lightly coated with spray.
3. Brush with remaining 1 tsp. oil.
4. Spread a thin layer of marinara sauce over dough. Season with oregano, Italian seasoning, pepper, red pepper, and garlic powder.
5. Top with artichokes, onion, mushrooms, and olives.
6. Sprinkle with cheese.
7. Bake for 10 to 15 minutes, or until crust is golden and cheese is brown.