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Dates:           Available dates are based on group size, please inquire to discuss details. Your retreat will also include a hike into the AlohaHola jungle where we will practice and learn about the art of moving mediation.
The “Gentle Flow” class at Karmany Yoga is based on the Practice of Yin and Restorative Yoga. After all of the rich food and desserts we enjoyed during the holidays the recipe below is a welcome change to nutritious lighter fare that still offers the comfort and heartiness desired in the winter months. Based on the thickness and type of the fish, bake for 12-17 minutes.  It should flake with the touch of a finger or a fork when it’s ready. This rendition of traditional Shepherd’s Pie provides fiber, magnesium, iron, calcium and Vitamin’s A and C.
Peel and cube the potatoes; add to one of the pots of boiling water and cook until tender enough to mash. Peel and cube the carrots and Turnips, add to the second pot of boiling water and cook until tender enough to mash. When Lima’s are done, drain and add 1 tablespoon of butter to the pot to melt it then toss the Lima’s in the pot to coat well with butter.
Broil on low to lightly brown the top for approximately 7 minutes.  Every broiler is different, so I suggest watching it closely after 3-4 minutes.
Not only does this snack satisfy cravings for crispy and salty foods, it’s loaded with nutritional value such as Vitamin A, K, Fiber and Folate. The secret to Crispy Kale Chips is clean leaves and  the removal of the large vein that goes down the center of each leaf. Start with fresh, Organic Kale and wash it well. Using kitchen shears, fold the clean and dry Kale in half length wise and cut the center vein out. Serving Size – 2 bunches of Kale typically produces the equivalence to a standard bag of potato chips. Since breathing is something we can control and regulate, it is a useful tool for achieving a relaxed and clear state of mind.  Listed below is list of  three simple breathing exercise that promote relaxation and help reduce stress. You may want to try all three to see how they affect your individual stress and anxiety levels. If done properly, you may feel invigorated, comparable to the heightened awareness you feel after a good workout. This exercise is utterly simple, takes almost no time, requires no equipment and can be done anywhere. Note that you always inhale quietly through your nose and exhale audibly through your mouth. Once you develop this technique by practicing it every day, it will be a very useful tool that you will always have with you.
If you want to get a feel for this challenging work, try your hand at breath counting, a deceptively simple technique much used in Zen practice. After returning from Zihuatanejo Gurrero, Mexico in June, I have more passion than ever for embracing an organic lifestyle. While taking in the view along Playa la Ropa, it was hard to miss the beautiful local people exuding a glowing love for life. It was the sunshine, waves, palm trees and environment that offered nothing but the freshest foods on earth that inspired me to create these tropical recipes for you.
In a large frying pan add the coconut oil, 2 teaspoons of taco seasoning and the ground bison.  Saute on medium heat until the meat is no longer pink then set the pan aside.
To stick with the health conscious theme,  serve your  “Messy Bison” on Rudi’s Organic Hamburger Buns.  I recommend the Spelt buns but if you don’t have wheat issues you get the authentic feel of a Sloppy Joe with Rudi’s Organic White.
Add a side of steamed sugar snap peas and baked sweet potato fries to complete this healthy meal disguised as comfort food.


In a world that is loaded with hidden (and obvious) toxins and waste, I really take care of my immune system but I also do my share to help the future of the planet. Add 20 drops of GSE and 10 drops of Tea Tree Oil to any twenty-four ounce pump sprayer.  Then fill it with purified water to naturally clean and disinfect any surface in your home. Apply five to ten drops to your wood or bamboo cutting boards and work in with a clean damp sponge or fresh dish cloth.  Let stand thirty minutes and rinse. Add ten to twelve drops  of GSE to a 16-18 ounce spray bottle that also contains one large, whole clove of peeled, raw garlic and  fill the bottle with purified water. The final ingredient I want to talk about in this recipe is legumes or beans.  Every bean is nutritionally unique and worth trying.
Chakra is believed to be a center of activity that receives, assimilates, and expresses life force energy. While most bodywork experts agree that tension and pain in the body are largely caused by how we move (or don’t move enough) throughout the day, a growing number of practitioners cite emotional stress as another factor.
The neck is a two-way communicator: You take in life-sustaining food, water, and air through the neck, and at the same time, emotions, feelings, and thoughts are expressed outwardly through your voice.
Where you carry the weight of your responsibilities, whether it’s work, family, or mortgage payments. This is the area on the reverse side from the heart, it is where you can store repressed anger, resentment, guilt, or shame. Your core allows you to bend and move, representing your ability to be psychologically and emotionally flexible. This part of the body supports your weight from above, and it’s related to your notions of survival, security, and self-support. Although seemingly soft, the Gluteus is often the most tense and clenched muscles in the body. These muscles are connected to the knees—which we use to bow down to a higher being—and so tight hamstrings can often mean that a deeper level of surrender is needed. As you can see, both Eastern and Western medicine suggests, that by tapping into pain you may be experiencing in your physical body and becoming honest about your personal emotional challenges, it is possible to decrease physical aliments and increase your overall well being. It is also implied that by simply incorporating the Chakra colors that correspond with your area of  physical pain into clothing, daily surroundings, and food choices, it is possible to visually  stimulate the healing process. For more information on Chakra in relation to the human body, please click on this link to Wikipedia. 20121 Kings 8:28 -- But please listen to my prayer and my request, because I am your servant.
We will discuss eating right in the real world while learning how to prepare the easy and healthy lunches and snacks that we create and enjoy. We will also experience the healing sound of the waves during a trip to the tide pools where we will embrace the power of self- love and acceptance through guided meditation.
Therefore, each Restorative Yoga class focuses on strengthening the core and opening up the front of the body specifically the heart, shoulders and rib cage. Let go of perfection and have fun chopping big chunks of tomatoes and peppers being sure to keep those rough chops equal in size to insure even roasting time. Add the leeks to a large skillet with the finely diced garlic cloves and saute together on medium heat for 5 minutes or until the leeks are soft.
Cover and simmer for 30-35 minutes, until the lentils are tender but still retain their shape. Substituting baby Lima Beans for corn also reduces the carbohydrate load.  A blend of turnips and carrots whipped together makes a fluffy and flavorful topping for the dish and by adding sauteed leeks and fresh Thyme to the sirloin, this healthier version of a classic comes to life. Each time you practice the Stimulating Breath, you can increase your time by five seconds or so, until you reach a full minute. You should feel the effort at the back of the neck, the diaphragm, the chest and the abdomen.


Although you can do the exercise in any position, sit with your back straight while learning the exercise.
Unlike tranquilizing drugs, which are often effective when you first take them but then lose their power over time, this exercise is subtle when you first try it but gains in power with repetition and practice.
For an adult version, replace the coconut water with Vodka and let the mixture marinate at least 1 hour before serving. After marinating the fish, pull it apart into bite size pieces and fold them into the mixture.  To garnish this dish as a main course, replace the shaved coconut with chunks of avocado and fresh Cilantro. Kidney beans’ high fiber content prevents blood sugar levels from rising too rapidly after a meal, making these beans an especially good choice for individuals with diabetes, insulin resistance or hypoglycemia. Adding a few drops to 8 ounces of water or your favorite juice will help combat strep, staph, salmonella, e-coli, Candida, influenza, parasites, fungi, and more. Experiment with dried beans, some soak over night and others such as lentils, can be rinsed thoroughly and cooked in less than 30 minutes.  Organic canned beans are a super healthy pantry item and can easily become an appetizer, salad topping, or main dish.
Deb Shapiro, author of Your Body Speaks Your Mind, stated that understanding how parts of the body connect to certain emotions can help us get in touch with neglected areas of our subconscious. Creative energy flows from here, moving into your arms and hands, where it emerges in what you do in the world.
Stiffness in the mid back can reflect an inner stiffness, holding on to a fear, or inability to go with the flow.
If you’re feeling insecure—or as though you’re unable to meet other people’s expectations—that pressure can manifest in the low back. This area has to do with elimination and release, self-control and power issues are often held here. The thighs and hamstrings also hold on to past conflicts, such as traumatic childhood memories, anger, or resentment.
Tuesday and Thursday, AlohaHola owner and 500 hour RYT Michelle Andrie will be instructing. Try this breathing exercise the next time you need an energy boost and feel yourself reaching for a cup of coffee. Place the tip of your tongue against the ridge of tissue just behind your upper front teeth, and keep it there through the entire exercise. Tense shoulders can also indicate resistance, perhaps to the responsibilities you feel you must maintain, or pressure that’s put on you to perform. Other breakfast offerings will vary from warm Steele cut oats with all of the toppings to a tropical smoothie or a freshly baked frittata. Wednesday night at Uncle Robert’s for the outdoor concert and street vendor food prepared by the locals is a great place to eat, dance, and people watch. You will be exhaling through your mouth around your tongue; try pursing your lips slightly if this seems awkward. AlohaHola is also a Pop-Up Restaurant where you will be able to enjoy a donation-based dinner menu offered by Chef Ricardo.
This produces a quick movement of the diaphragm, suggesting a bellows.  Breathe normally after each cycle.
Place single layers of dressed leaves on an ungreased baking sheet (you will probably need to bake several batches if using two or more bunches of Kale). With practice you can slow it all down and get used to inhaling and exhaling more and more deeply.
If you feel a little lightheaded when you first breathe this way, do not be concerned; it will pass.



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