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Manifesting as if things already exist

IMG_1354We have all heard about manifesting I’m sure but if not it can be defined as “displaying or showing (a quality or feeling) by one’s acts or appearance; to demonstrate”. Essentially creating something that you would like to exist in your world. We all chose to be embodied in this world to create. The chakra located right below our naval is connected with our sense of creation is called the Sacral chakra – why because it is our entire purpose to create here. We are always creating something whether it is through our thoughts or actions.

One of the key components of meditation is to become aware of our thoughts so that we don’t get caught up in them. Our thoughts are either connected to our Higher Self or our ego. The original thought (gut reaction) is our Higher Self or intuition speaking and then any thoughts following that is our ego. Have you ever noticed that your ego is constantly complaining or creating drama in your life? The purpose of meditation is to become aware of your ego doing this and pull yourself out of it.

You might be asking why I brought up mediation… and that is because it has a lot to do with manifesting. Whatever we think – becomes. Here is an example: Someone may be so worried (thinking about it all the time) that their significant other will cheat on them. Guess what eventually happens.. the significant other cheats! NOW – if we practice meditation and gain awareness, meaning we can catch the worrisome thinking and flip it to a positive like “My significant other is so attracted to me and always wants to be with me.” What do you think is going to happen? Just that!!

Now there are some other important factors in manifesting that we often forget…

  1. We say the desired state as if it already exists. Notice I didn’t say “My significant other will be so attracted to me and will always wants to be with me.” I said “My significant other is so attracted to me and always wants to be with me.” If we don’t state it as if it already exist then the Universe doesn’t always know when we want it. So maybe this might be some other significant other down the road… or later after they cheat they change their mind. Here’s another example. Say you really want to move to San Francisco… you wouldn’t say, “I want to move to San Francisco.” You would say  “I am moving to San Francisco.”
  2. Now, let’s take deeper look at this move to San Francisco… we need to help the Universe out even more… so we have the statement  “I am moving to San Francisco.” Great! But when??? You haven’t told the Universe when you would like to go. You might be moving there when you’re 80. Let’s get more specific!  “I am moving to San Francisco January 1, 2018.”

love-your-selfOk so let’s review:

  • Become aware of the thoughts you don’t want and flip them into desired states.
  • State the desired state as if it already exists.
  • Be time specific.

Now start creating the life you have always dreamed of! AND always show gratitude.

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Life’s Patterns

Have you ever noticed that the universe provides you with the same experience over and over again? Do you ever have moments where you feel like you are dating/in a relationship with someone who is similar that the person you just broke up with, and maybe the one before, and maybe who is like your dad or mom?

Before we are incarnated into this life, we sit down and make choices of whatLife's Lessons lessons we want to learn during this
lifetime and until we learn them the universe will keep providing us with opportunities to learn our lessons. You will literally be given the same situation over and over again until you learn how to deal with it differently. Find a new tool to add to our toolbox of skills.

Let me give you two examples that might help you understand what I am saying better.

 

First example:

I have always been a girl who loves to live without drama in her life, but for a long time I just kept having to deal with drama mostly with other girls, one relationship after another. The typical response (looking back I can of course see what I would do over and over again). I would get upset with someone because they didn’t meet my expectations (I am not sure I even expressed to them what my expectations were!!) and I would speak my truth or try and set boundaries (people don’t like it when we do this!!). Then in return they would get defensive and say mean things. I would
reach out to 3 people.. my husband and 2 best friends to get vindicated and to see if they thought I was being an ass. A few of these experiences and then the girl and I would no longer be friends. Rinse, wash and repeat – it would happen again.

HMMM… Finally! I became aware of this pattern one day. I was presented with an email from a girl friend and I watched myself start my pattern. BUT something different happened this time. I had been practicing Ho’ponopono, it is the act of I'm sorry,Please forgive me,Thank you,I love youHo'oponoponosaying “I’m sorry, Please forgive me, thank you, I love you.” So I started practicing it and don’t you know things shifted for me. I began to understand and feel love and compassion for my friend who could not let this go, wasn’t I too doing the same thing by reaching out to my 3 people to complain. I also then felt a great sense of love and gratitude that I had these wonderful people in my life to reach out to. I then just felt so grateful for the entire experience and all the experiences that brought this drama in my life so I could learn this lesson and move forward. I sat and cried with so much love and joy!  BUT, the universe doesn’t stop there, she makes sure you really get the lesson – so of course one more! AND don’t you know this person apologized via email. Funny the coincidence I was reading the book Zero Limits by Joe Vitale and he had the same experience emails and all!

Another great example would be with my love life. I have dated and married very similar personalities to my father. They kept finding me and I kept seeking approval from them. I also didn’t know how to stand up for myself or set healthy boundaries. After getting my divorce I found one of my teachers and she helped me learn to fall in love with myself and truly love ME! Again, the person that had to change was me. Now I am able to have a healthy loving relationship with my husband. BUT I had to change myself in order to have this. I also had to love myself in order to find him! Otherwise guess what? The pattern would repeat itself.

The beautiful thing about these patterns is once you work through them it not only helps you, but it helps the other person who is connected to this pattern. You see we seek out each other to play out these lessons – in yogi terms it is called our Lila. <3

These lessons were very simple – yet profound. I have learned that I cannot create expectations and not share them and get upset with others when they are not met, I need to set healthy boundaries with others and I cannot seek approval from other people – I must find that within myself.

What patterns have you found happening in your life? What are some of the great lessons you are seeking in this lifetime?

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Election got you feeling all the emotions? Here’s a nice reminder.

taboo tuesdayDear Family,

There are many of you who are distraught, anxious and fearful of what may come and there some of you who are excited through the moon, but please know that everything always works out! There has never been a time that this hasn’t been the case. What happened today is just a reflection, a projection of truth. It is a mirror image of where society really is and to deny that is just compressing it. We are all racists, all sexists, and all judgmental. A lot of these thoughts are kept within ourselves because we are judging them to be terrible things. I admit to those qualities within myself and I have seen them in reactions towards his behaviors. Here is a person who is just able to state his thoughts out loud – to be really vulnerable. The true question you need to ask yourself is what is it about him that really upsets you because it is a reflection of what you don’t like within yourself. How can you take that knowledge then and do something different?  

Then I want to you ask yourself what is the worst thing that could happen out of all of this? Really get down there in the worst situation and then just keep going. Then ask yourself what is the best thing that could happen from all of this and then keep going to the best thing ever!  After you have done this find somewhere in the middle to sit because this will most likely be our reality and then you can find that sense of peace in balance, find the space of neutrality. Have feelings about it, but continue to remind yourself that it will all work out!

Hopefully through all of this it will just allow more space for love and compassion instead of hate. All these things are coming up because we have been pushing them down. Now it’s time to be passionate about something – passionate about changing yourself first! We can only make a difference that way. We can only love fully and be compassionate towards others when we have mastered that within ourselves. So instead of weeping about today, think of what a great opportunity you have been given to do some work within yourself to get to that space of complete love and acceptance for yourself first and then for others.

At the end of the day we know that in our society one man/woman doesn’t have all the power – there is a whole group of people who have to make the decisions. BUT the power you do have is within yourself – how you decide to move forward with how you love and take care of yourself.

 

Wellness Wednesday: We Need to RELAX!

yoganidra

My mind has been overactive these past few months. Shifting into fall from summer play, outdoor activities, packing lunches, toddler nap times, nursing baby, etc. seems a bit jarring, especially since my 4 year old started full day preschool, my 7 month old is becoming more awake everyday and I started working part-time. I haven’t worked since February when I was biking around the city teaching yoga classes. Here’s the thing – when you’re with children and babies most of the day, they require your presence; and the same is true for teaching yoga classes. If you’re not grounded and present in the classroom, most likely your class will suck. So I am currently moving through a brain shift – working at a computer from home while simultaneously trying to manage the household, drop off/pick up Nico from school, take care of my perfect little baby (and of course practice yoga because I don’t know how to live without it). All of this has my mind reeling. I am mentally stimulated, inspired and learning, but I’m having a hard time TURNING OFF.

The reality is that we are really busy. The yoga practices are reminders to slow down and travel from the mind, and all it’s mental heavy lifting, to the heart – to remember that the body is finite, the Self is infinite and everything we experience is for growth and learning. These practices are the most precious gifts, especially as we learn to tune in and use them to support immediate needs. I tend to make time and space for asana, pranayama, and meditation, but I rarely prioritize relaxation unless I absolutely need it. Lately, I’ve even been skimping on savasana because I am so desperate for time to move my body that the window closes (i.e. Sascha wakes up from his nap) before I am able to practice a long savasana. THIS IS NOT GOOD FOR ME. My body suffers and I don’t get the recharge that I so desperately need. Most days, I would most benefit more from a 20-40 minute Yoga Nidra than 1+ hour of asana. So, let me tell you about the magic that is Yoga Nidra…

Yoga Nidra, or psychic sleep, is a guided meditation while laying in savasana, releasing one body part at a time until the entire body is relaxed. My teacher Sri Dharma uses the example that the body is like a computer – from time to time you must close the apps to clear away the clutter so that the computer can function at it’s highest capacity. There are many different styles of Yoga Nidra meditation – some are more wordy and some will take you far out. I prefer a simpler version. Sri Dharma leads a very simple Yoga Nidra that results in total relaxation so that deep healing may occur. He also guides you through beautiful visualizations that stimulate the higher chakras. With regular practice of Yoga Nidra, you may lose body consciousness which allows for an expansive experience.

Yoga Nidra is a technique that not only facilitates the deepest relaxation for the nervous system and all of the muscular and connective tissues, but it also integrates all of the techniques that prepare you for the higher practices and limbs of yoga. The seemingly mystical experiences that may occur during Yoga Nidra aside, the practice will most likely leave you feeling recharged and refreshed in body and mind.

Because we are so busy and our minds constantly turned on, finding time to find deeeeeeep relaxation is essential. Sri Dharma says, 1 hour of Yoga Nidra is comparable to 4 hours of sleep. Totally worth it.

Here’s how!

(1) Go to a class! We offer Yoga Nidra classes! Wednesdays @ 7:30-8:30 pm, Thursdays @ 1:00-2:00 pm (this is a cOmmunity by donation class!) and on Saturdays @ 6:10-7:00 pm.

(2) There is no shortage of free guided Yoga Nidra audio on the internet, but I recommend spending a few dollars on a quality recording that you will use over and over again. I, of course, recommend Sri Dharma’s Yoga Nidra. And here’s a good iPhone app!

Deep relaxation reminds us that we are supported. By the Earth, by our loved ones, and by our highest Self. I highly recommend taking time from your busy life to slow down and go deep. I promise to continue to remind myself that I, too, need to relax. Give it a try!

Meatless Monday: Red Lentil, Yam and Ginger FALL SOUP

meatlessmondayyyEating seasonally is best for the body and the planet (and Lord knows, she needs some love right about now). Michael Pollen, longtime advocate for local, slow, seasonal food, is also a huge proponent of cooking at home primarily because we as consumers make better health choices by planning in advance and home-cooking is proven to be better for the environment.

That all being said, FALL IS MY FAVORITE FOOD SEASON. Most every season I participate in a yogi seasonal cleanse with one of my fabulous teachers. She is trained in Ayurveda, the sister science to Yoga, the Dharma Yoga diet and raw food cuisine – she has combined these principles to create a compassionate and updated diet that will bring radiant health to the body and mind. I have learned SO MUCH from these cleanses; it’s unreal. What we choose to eat is loaded – politically, emotionally, socially – so we all must do our best to make personal upgrades. Another message that has seeped into my heart-mind: we all deserve the best ingredients to support the best health possible. This notion is especially potent when coupled with mindful buying, paying attention to labels, fair trade products, etc. I think it’s also important to note (I can’t write this blog post with this left unsaid), you can eat well within your price range! Make a few updates at a time – for example, smoothies for breakfast – using fruits and vegetables, even if you can’t afford the organic variety (check out the dirty dozen list to help you decide what to buy conventional or organic).

Okay, so what’s on the menu for fall? During this windy, dry season, it’s good to bring balance and grounding with nourishing soups and stews, seasonal root vegetables and squashes, and as always, LOTS of greens. I want to share a recipe that was shared with me via the cleanse group. This soup is perfect in every way (especially with the fresh ginger and turmeric root) and sooooo easy/inexpensive.  Check it::

1 cup red lentils

5 small garnet yams, peeled and chopped

2 Tbsp fresh turmeric, grated or finely diced (if you don’t have fresh, 1-2 tsp powder will do it)

4 Tbsp ginger, grated or finely diced

1 Tbsp coconut oil

6 cups vegetable broth

¼ cup coconut milk

1 tsp salt

Black pepper to taste

Garnish with A TON of chopped cilantro

Add coconut oil to soup pot at medium heat. Get the pan nice and hot, then add grated turmeric, ginger and lentils. Saute for 3-5 minutes until fragrant and then add yams. Toss until coated and slightly caramelized. Add stock and bring to gentle boil, then simmer until yams and lentils are soft. Turn off the heat and add coconut milk and cilantro. (When I made this soup, I also added chopped kale for extra greeeeens).

A tip from a friend: when you reheat this soup, add a ton more fresh cilantro!!!

LeRoy’s FREE Workshop is Tomorrow! An Overview of EWBP

imgres Do you desire to find healing and live a more balanced, harmonious, peaceful, purposeful life? Are you a curious student? A seasoned healer? A seeker? Come check out LeRoy’s free workshop at Be Here Now THIS WEDNESDAY from 7:30-9:30. ALL ARE WELCOME! I read his book, Knowing and Living your Purpose: A Practical Guide to Being the Real You, and he is truly a masterful energy worker. I will attempt to provide you with an overview of his work, but I highly suggest you come see the magic for yourself.

What is the Energetic Well Being Process?

LeRoy developed the Energetic Well Being Process (EWBP) later in his life drawing from the many sources of energy work he has both trained in and discovered through his spirit seeking. The language surrounding his method is simple, to the point, accessible – and the practical application is also very notable. Three concepts vital to the EWBP are: weak energy drains away your life purpose, the positive power of being neutral, and clearing away our symptoms by identifying root causes. Let’s break it down.

Weak Energy Drains Away Your Life Purpose:

We continually block ourselves with thoughts and emotions, beliefs and assumptions. A lot of this programming is “inherited” from our ancestors, parents and relatives, social groups, society, environment, etc. As the blocks, or weak energy, accumulate overtime, they create patterns and play in the background of our minds and bodies and eventually becomes symptoms. The symptoms are communicating to us and if we don’t respond, they turn up the volume! Understanding how our energy goes weak will help us notice patterns and eventually reduce or eliminate symptoms.

The Positive Power of Being Neutral:

It’s easier to understand the practice of neutrality by exploring its opposite. We are NOT neutral when we are reactive, creating drama, worried, anxious, depressed, judging, blaming, frustrated, fearful, angry. When we are neutral, there is less bias and more understanding, open-mindedness and balance. Being neutral does not mean a lack of connection, rather it a way to clear negative emotions as they arise and act from a place of calm (instead of RE-ACT). He has developed a protocol to practice neutrality that is very detailed and helpful which he lays out in his book.

Clearing Away our Symptoms by Identifying Root Causes:

Working through our symptoms seems simple, and it is to some extent, but there is some priming involved; for example, having a strong desire to heal and practicing neutrality. He uses the analogy of symptoms as waves – one end of the wave can be thought of as the symptom/reaction and the other end is described as the truth. When you observe/find/identify the wave it “collapses.” To find the root cause, the question arises “where (in your entire universe) is the weakest point in relation to the symptom?” Again, he maps out a lengthy protocol that is clear and easy to use.

The purpose, or ultimate goal, of healing is to remember who you really are, which is in harmony with all of nature, centered in the heart, being and only seeing unity and wholeness, becoming stronger and more fit as you age!

Who is LeRoy Malouf?

Something I love about this book is that LeRoy shares his life story. In his eighties, he is full of life and vitality. He and his beloved wife raised 5 children. Over the course of his life, he’s had several careers shifts on the path to finding purposeful, satisfying work. Come meet him for yourself tomorrow from 7:30-9:30 for a free demonstration at Be Here Now Yoga, Healing and Wellness.

Thoughts on Meatless Mondays And an introduction to our new blogger!

As you can see from our blog history, the latest Be Here Now blogger was a talented vegetarian chef offering custom recipes, practical food preparation and kitchen tips. Thanks to Greer for her fabulous Meatless Monday contributions.

Here’s a bit about my food journey and some thoughts on Meatless Monday! My experience of vegetarianism/veganism as well as my attempts to raise a well-fed and healthy family has been on a steep learning curve. The eating styles within my family vary – I am a fairly strict vegan, my husband eats meat and my son is somewhere in between (and the baby gets plant-based breast milk ☺ ). Labels aside, I think Meatless Monday is a smart and accessible way to learn about plant-based diets and how to integrate this style of eating in the kitchen – and I love how it’s become pedestrian language. I am not a militant vegan and my intention is not to place judgment on anyone for their eating choices, but I’d like to share some of the reasons why transitioning to eating less meat and dairy is great for the health of our bodies and the planet. My yoga teacher, Sri Dharma Mittra, is a huge advocate for veganism as a gateway to cultivating compassion in the heart. By refraining from eating our animal brothers and sisters, we begin to see their sentience and the interconnectedness of all beings. Again, this sensitivity to the dead flesh of animals is cultivated and some do not see the value in it simply because they love the taste of meat or because they are not ready to break a lifelong habit. This is where “Meatless Monday” comes in –eating no meat one or two days out of the week as a grounds for experimenting with vegetarian cooking. A more modern reason for consuming less is for economic and ecological/environmental reasons. Staggering statistics show how much water and land it requires to raise livestock, producing far less food than the same ratio of water/land to grow vegetables. Livestock, particularly cows, also pass gas of high levels of methane, a greenhouse gas 20 times more potent than carbon dioxide (although it’s lifespan in the atmosphere is much shorter than CO2)! There are plenty of resources available that inform our personal decisions, specifically about what we buy and put into our mouths, as it relates to the economy and environment – and as scientific findings and the conditions of this planet continually change, I believe we have a responsibility to adapt accordingly. AND eating less meat is good for the body! Eating less meat reverses heart disease and makes you feel lighter! Again, it’s all about INTEGRATION and that’s precisely why Meatless Mondays is genius.

SO. There is no shortage of delicious recipes out there. Grains, beans, legumes, healthy fats like avocado and coconut, fruit and TONS of vegetables, especially those dark leafy greens – this is the stuff that healthy recipes are made of. Some of my favorite food bloggers are Ohsheglows and MinimalistBaker. Check them out. My friend recently suggested this veggie burger recipe – so delicious and offers a savory denser meal to satisfy the meaty craving. I also have supported my diet with protein-laden superfoods like hemp seeds, goji berries, and the algaes like spirulina.

I’ll be blogging for BHNY and I hope to bring you recipes, musings, wisdom, and lightness (I’ll try not to be so serious ;). We will have plenty of guest writers to bring more voices to the conversations. xoxo


 

emmanico2

 

Emma McGonigle is a seeker, mother and D.C. based Dharma Yoga teacher. She is a dedicated student of Sri Dharma Mittra, who serves as an endless source of inspiration through the teachings of Self-Knowledge and hatha-raja yoga. Spending her days (and nights) mothering 2 boys ages 4 years and 6 months, she also works as Marketing Manager for Be Here Now Yoga and hopes to update her teaching schedule soon!

Meatless Monday: Banana Bread + Almond Butter

banana breadYou know what makes it easy to wake up in the morning? Fresh coffee and banana bread! And then of course what makes it even easier is when you know you have homemade almond butter to smear all over that fresh banana bread. Making nut butters at home is super easy and really rewarding, I always feel better when I’ve made something from scratch and now just exactly what went into it. This banana bread is really easy too, you literally blend everything together and pour it into the baking dish. I found the recipe online at chocolatecoveredkatie.com, which has lots of fun recipes for indulging your sweet tooth on a regular basis. Here’s a quick nut butter recipe, as well as the changes I made to the banana bread recipe.

Almond Butter:

Ingredients: 

1 cup almonds (preferably soaked overnight or for at least 2 hours for easiest digestion)

pinch of salt

1-2 TB of grape seed oil (you can also use coconut oil, safflower oil or sunflower oil, I like grapeseed oil for it’s neutral qualities, plus I practically bathe in coconut oil so I try to switch it up sometimes)

How To:

Pour your 1 cup nut of choice into the blender/food processor. Blend until the nuts grind down to a flour like consistency. Add the salt and gradually stream in the oil while the blender/food processor is still running. You might have to pause the machine so stir the nuts around since it will be very thick. Continue blending/processing until a butter consistency forms. If you like your nut butter chunkier then stop when it looks mostly creamy with a chunkiness. If you like your nut butters smooth then keep blending/processing until it is as smooth as can be.
You can easily double this batch, although the more you make of it the better it is to make in a food processor than in a blender. Store in an airtight container in the fridge for 1-2 weeks. I like to keep it on hand for eating with fruit, pb&j, and peanut sauces for rice/veggies.

Oat Flour Banana Bread:

Here is the link: http://chocolatecoveredkatie.com/2015/09/28/flourless-banana-bread-recipe/

I found the recipe to be a bit dry so I added more banana. I also added a pinch of nutmeg, it adds to the warmth of the bread.

I hope these recipes help spring you out of bed before your alarm clock in the morning! What are some of your favorite breakfasts that wake you up in the morning?

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Greer Gilchrist is a D.C. based Yoga Teacher and Plant Based Chef. Find her at Be Here Now on Wednesdays 9:30-10:45am and 12:00-1:00pm, on Saturdays 3:30-4:45pm for Power Flow, 5:00-6:00pm All Levels and 6:05-6:45pm Yoga Nidra. Catch all of her yummy recipes, veggie adventures and practice yoga alongside her with 30 minutes videos at Sagecityyoga.com and on Instagram #sagecityyoga. Namaste well fed, nourished and happy!

 

 

Meatless Monday: Raspberry Dreamy Creamy Smoothie

raspberry skin smoothieThis glorious warm weather is starting to effect my time spent in the kitchen. During the winter I am happy to spend hours baking, roasting and slow cooking. In the spring and summer though, especially in D.C. where it gets hot fast!, it’s nice to step away from the ovens and stovetops and work with more raw and fresh materials. Enter in the smoothie! They’re cooling, filling, generally raw and you can stuff a lot of nutrition into them! Using frozen fruit and bulking them up with things like bananas keeps them them affordable.

There’s a lovely secret ingredient hidden in here that you wont taste but that you will love for it’s creaminess! This is a great recipe to start your day as it’s so gentle on the tummy and sets you up with healthy fruits, fats and protein right off the bat!

Recipe:

Ingredients:

1 cup frozen raspberries

1 TB almond butter

1 1/2 cups coconut water

1/2 cup filtered water

1/2 avocado (surprise!)

 

How To:

Place all of the ingredients in your blender. Blend everything together until smooth and enjoy! This is best enjoyed right away. Feel free to modify it with different frozen fruits. If you’re interested in adding more healthy fats then go ahead and add in 1 tsp of coconut oil, it’ll make it more creamy and dreamy! Mmm it is so yummy. Doesn’t it feel great to take care of your body?

What type of smoothies and foods do you like with this warmer weather?

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Greer Gilchrist is a D.C. based Yoga Teacher and Plant Based Chef. Find her at Be Here Now on Wednesdays 9:30-10:45am and 12:00-1:00pm, on Saturdays 3:30-4:45pm for Power Flow, 5:00-6:00pm All Levels and 6:05-6:45pm Yoga Nidra. Catch all of her yummy recipes, veggie adventures and practice yoga alongside her with 30 minutes videos at Sagecityyoga.com and on Instagram #sagecityyoga. Namaste well fed, nourished and happy!

Meatless Monday – Recovery Smoothie

IMG_2165Recovery Smoothie

Smoothies are pretty popular in the wellness community and there are so many different ways they can be enjoyed. They’re having such a moment right now because of all the goodness you can squeeze into them, from different veggies to healthy fats to plant based proteins, a lot can go into your blender.

As we practice yoga and build strength in our minds and bodies it’s important to also make sure we continue promoting that strength as we end class for the day, leave our mats behind us and venture into the real world. Just like we try to cultivate the calm and stillness we find in meditation and enjoy it throughout our day we want to feel the great effects of the physical yoga practice as well.

A recovery smoothie is a wonderful way to restore your body from the vigorous movements of your practice. This smoothie can help with inflammation, soreness and hunger. Smoothies are easy to digest which is great post workout. Trying to include a recovery smoothie into your day post practice is another way you can carry the joys of yoga beyond the mat. Think of your recovery smoothie as a way you are protecting and caring for yourself, practicing wellness and self-love off the mat.

This smoothie is delicious as much as it is good for you. I always choose to eat for the yum factor first and the nutrition factor second, luckily Mother Nature combined both with all of her earthly goodness so I never have to sacrifice one for the other!

Smoothie Recipe:

4 medjool dates (these add sweetness and carbohydrates)

1 tbs hemp seeds, flax seeds or chia seeds (these add healthy fats and protein)

1 cup kale (the alkaline in dark leafy greens helps balance the acidity built up from a workout)

1 cup spinach (same benefits as above, yay!)

juice of 1 lemon (same benefits as above and they help with electrolytes)

1 cup of your favorite fruit (this adds natural sweetness + hydration – a few favorites of mine are blueberries in the summer and cranberries in the fall/winter)

1 frozen banana (this adds great texture + it’s health benefits)

Swirl it all together in your blender and enjoy!

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Greer Gilchrist is a D.C. based Yoga Teacher and Plant Based Chef. Find her at Be Here Now on Wednesdays 9:30-10:45am and 12:00-1:00pm, on Saturdays 3:30-4:45pm for Power Flow, 5:00-6:00pm All Levels and 6:05-6:45pm Yoga Nidra. Catch all of her yummy recipes, veggie adventures and practice yoga alongside her with 30 minutes videos at Sagecityyoga.com and on Instagram #sagecityyoga. Namaste well fed, nourished and happy!