​Around this time nine years ago, I studied for my final exams in preparation to begin the second biggest journey of my life, studying yoga in India. Life in 2007 seems like it was yesterday, but a lot about life, eating and humanity has progressed since then.
 
One of the most enlightening lessons was the one of how yoga became yoga. The guru taught the students that the ancient yogis used to sit, watch and analyze nature. Their observation of people, animals, the planet and things is what gave each asana its name.
 
I love yoga, and sometimes I struggle with it in this modern world because the yoga I learned was authentic and deeply spiritual. Now that I am adjusted to the USA after living in Germany, I “re-found” my old Seattle habits – most of which includes hanging out in nature and my favorite park in Queen Anne, Parson's Garden. 

Since I’ve been doing this food blog, I’ve connected to my authentic yogi ways. I’ve noticed myself observing nature more – the flower petals, the shapes of leaves, the color – everything this spring is inspirational. Well, it comes to no surprise that the rhododendrons inspired this blog post.
 
I grew up in Cleveland with earthly parents and they loved “rhodies.” I never realized until lately how vibrant and multi-faceted these flowers are. It inspired me to want to live better and eat better. These flowers motivated my spring cleanse, but how could it not? It makes you want to eat the rainbow, which is something that I see often in Seattle. Isn’t nature amazing?

When you attach yourself deeply to nature, food with dead energy becomes non-appetizing. From me to you, I want to inspire your health with these seven easy-to-make juices. Recently, I blogged about juicing and shared some opinions on what I think about juice detoxes.
 
I think juicing is healthy when done properly. I do not believe in consuming massive juices. Why? Because it is unrealistic that the body can consume those vegetables in its whole form so why drink the same quantity? Juicing can be highly beneficial for those with disease, especially cancer since cancer cannot thrive in an alkaline state. 

I chose fruits and vegetables that are accessible and affordable. As you’ll see some of the produce have multiple uses.  I concocted recipes that make one cup (eight ounces or approx. 250 ml) of juice. You may get more juice since I use my family’s original juicer that we bought back in 1994. That’s right, it’s still kickin’ it!
 
The rhodies have six prime colors. I decided to make the last juice a bit tropical by using fresh coconut water to match the white flowers. White is the symbol of purity. And when the rainbow colors combine our eyes see the white light, that powerful beam of energy that is our life force.  Plus, many flavored bottled coconut water contains “natural flavors,” which may not be the actual juice so although there is no green flower the leaves are just as potent as the flowers. 

And to your health, I say drink up! Cheers to the rainbows and rhodies that inspire our health to a whole new level.
 
If you have any questions, please do not hesitate to ask! 

Sweet-n-Beets
Half fruit, half vegetable, this drink has a natural hint of sweetness used to aide in liver detoxification. 

Makes 1 cup
Ingredients: 
1/2 beet
1 small apple
2 carrots
1/4 pear

Wash the produce and place them in the juicer. Enjoy! 

Pretty in Pink
Inspired by by my favorite breakfast drink that I consumed at my yoga retreat, this hydrating drink refreshes bodies that need revitalized.

Makes 1 cup
Ingredients: 
1 cup watermelon
2/3 cup purple grapes

Deseed the watermelon. Place the fruit in the juicer and enjoy! 

Classic Carrot with a Twist
Simple and affordable, this classic carrot drink can boost immunity with a small slice of ginger. 
Makes 1 cup

Ingredients: 
3 carrots
1 small apple
1 large celery stalk
1 small piece of ginger (small bits go a long way)

Wash the produce and place through the juicer. Enjoy! 

Citrus Sunrise
Sweet and tropical, there's no better way to start the morning than with a burst of Vitamin C and digestive enzymes like bromelain to wake up feeling refreshed for a long day of work. 

Makes 1 cup 
Ingredients: 
1.5 cup pineapple
1/2 orange, squeezed
1 slice lemon, squeezed

Place the pineapple through the juicer. Squeeze the orange and the lemon into the juice.  

Nothing but Greens
Infused with nothing but green produce, what may seem bitter has a slight sweetness thanks to the pear and is pretty much like liquid medicine.

Makes 1 cup

Ingredients:
​1/2 cup kale
1/2 cup cucumber
1 pear (used d'anjou)
1 large celery stalk

Place all the ingredients into the juicer and enjoy!  

Tropical Berries
Spotted just like the rhododendron flower, taste the end of the rainbow with a bursting mouthful of berries hinted with the sweetness of Hawaii, pineapple. 

Makes 1 cup 
Ingredients: 
1 cup pineapple (1/2 cup pineapple juice)
1/2 ciup blueberries
1 strawberry

Juice the pineapple. Place all the ingredients into a food processor and blend until smooth. 

Fruit-Infused Coconut Water
Refreshing and sweet, this is the healthier version of a tropical coconut water that uses fresh and natural juices to splash it up a bit. 

Ingredients: 
1 cup coconut water
1 slice orange and lemon (optional)
1-2 tbsp pineapple juice

Place ingredients into a glass and mix. 

What's your favorite detox juice? Mine surely is anything with carrot or pineapple! I'd love to hear what you love!

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How is your spring? I am busy since the flora and fauna has piqued my inspiration. I’ve stayed so busy creating that I now must post these recipes before they become outdated. 
 
Before our April heat wave, where we hit near 90-degrees three days in a row, this house behind my apartment blossomed with the deepest red flowers my eyes have ever seen.

These bushes, primly propped and cropped, bloomed with majestic and minute flowers that inspired this recipe. I walked past these bushes almost everyday and it seemed as if they were bleeding with beauty. Kinda gross, it’s as if these flowers resemble the lifeblood that keeps our bodies flowing. Several bushes down the road were similar shrubs that bloomed with a deep yet bright pink, so bright the contrast was nearly blinding. 
 
Isn’t nature amazing? It’s as if my heart became inspired from nature. And well, I agree. As thoughts carry from the head, through the heart and released through our hands – its why cooking is so amazing.

I knew I needed to do something with raspberries or strawberries. Well, as a big fan of strawberries, I’ve always wanted to create hand pies, but never pursued the idea. I wanted to go for something naturally sweet, like these bushes that did not require a laundry list of ingredients. Hand pies seemed like that similar thought where sweet and deep red goodness would ooze or “bleed” out of the pie. 
 
Sometimes the messiest-looking, or imperfect, things are the greatest foods to enjoy. 
 
Hand pies look complex, but are simple and easy to make. As part of my spring-clean eating, I chose to make these pies sweet enough, but not over the top sweet.

Thus, if you want to make this sweeter you certainly can or can use sugar to replace the maple syrup. 
 
My wonderful rolling pin from Poland was boxed away deep into a closet, so I must admit I used a bottle of vinegar as a rolling pin. I made three perfect-sized hand pies. You may be able to make four if you really roll the dough thin; however, if it’s too thin the dough can break. 
 
Speaking of breaking, don’t worry when folding if the dough breaks. You can use small chunks of the dough to patch any holes.

Vegan Strawberry Hand Pies (No Added Refined Sugar)
 
Prep Time: 15 minutes
Bake Time: 12-16 minutes
Total Time: Approximately 30 minutes
 
Filling Ingredients: 
1 cup strawberries, finely chopped
1 tbsp maple syrup
pinch of flour

Crust Ingredients:
1 ¼ cup flour (used whole wheat)
¼ tsp salt
¼ cup vegan butter, cold
4 tbsp cold water
1 tbsp maple syrup

Directions: 
Preheat the oven to 350 degrees. Cut the strawberries and mix with the filling ingredients. Place to the side to let the strawberries “juice.”
 
For the dough, place the dry ingredients into a bowl and mix. Add butter and cut with a fork or a pastry cutter until the butter is covered in flour and it looks like small crumbles. 
 
Add the maple syrup and one tablespoon of water. Mix the dough and gradually add one tablespoon of water until the dough forms. Use your hand to make a ball and pick up any of the last loose pieces of flour. 
 
With your hands roll the dough into a ball, flatten it with your palms and then “smack” it a couple times to flatten the top and bottom. Split the dough into three chunks. 
 
Place parchment paper on a pan and spread flour on top of the paper. 
 
With each piece of dough do the same step as above (roll it, flatten it smack it with your palms) This will help roll out the dough into circular pieces. Don’t worry if its not exact. 
Eyeball the center of the circle and place the strawberries onto one side. (You may not use all the strawberries. Also, if you want it to burst w/ juice, drizzle the maple syrup juice onto the strawberries. If you don’t than skip the juice). 
 
Fold the other side on top and slightly use your fingers to close the dough. Use the tip of a fork to seal the dough. Use a knife and cut three slits on the top of the dough. 
 
Place in your oven and back until slightly golden. The cooking time will vary on each oven.

As mentioned above, if you want it sweeter you can add more maple syrup in the crust (may not need all 4 tbsp of water) or sprinkle sugar on top of the dough before baking. Enjoy!

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Juicing is as controversial as marijuana. Some people claim it’s the best thing ever, where other shun at the idea of spiking their glucose levels.
 
So, is it good or is it bad? I think neither. So, should I juice or no? I think the truth lies somewhere down the middle.
 
Here’s the thing about juice. The stuff from a store that lasts months in a bottle is questionable. Most of it is mainly water with added sugar and preservatives.
 
When you place fresh fruit and vegetables in the juicer, the juice will get brown within 30-minutes. There is a complete different quality between those two types of juices. After living in Europe, Europeans enjoy freshly squeezed orange juice because many of these countries are chocked with orange trees. It’s a part of their diet and their outlook on the juice is healthy.
 
In the states, most of us, especially fitness pros, claim that juice spikes our blood sugar levels so it must be bad. Though this is not wrong, there are methods to this madness.
 
Most American breakfasts are chocked full of sugar or processed foods. Combined with juice, people are overloading their system with sugar. Drinking juice should go somewhere in between always and never. You don’t always need juice and you’re not going to die if you drink it.
 
I see no problem in drinking juice that is freshly squeezed. During times of extreme dehydration, I’ve used apple juice to restore hydration levels. However, I drank the juice solo and not part of a meal.
 
Should I do a juice detox?
As mentioned above, pre-packaged juice cleanses are bogus. First, the goal of juicing is to give the stomach a break and restore the body with powerful enzymes. Many nutrients are lost when the juice sits in plastic for months.
 
I do not think people should juice solely for weightloss, but I do think juicing is positive for a lifestyle change. Although people will lose weight on a juice fast, the intention should be more of a spiritual change to set the path for new behaviors. When worrying about the scale, most people deprive themselves and end up binging or doing the most mindless act immediately after the fast such as eating a pizza or dining at their favorite Mexican restaurant.
 
Juicing can give our stomachs a break and eliminate indigestible chemicals that overload the organs. But the intention must be right.
 
When should I do a juice detox?
I’ve cleansed several times in my life and each experience was positive and beneficial. However, some of these experiences were when I had down time in life or hung out at a detox resort in Asia.
 
I see why people opt into a juice cleanse while working 40-hours per week, but I really do not see why people put themselves through that torture. Many people do not realize that they need at least 1,200 calories in order for the organs and brain to function properly.
 
The brain burns calories just by thinking. People need energy and mental focus to sustain multi-tasking a hectic schedule.
 
The point about juicing is to restore and flush the body internally to better health. Juicing and working is like trying to drive a car 100 miles with only 60-miles worth of gas. People should opt into juicing on a relaxing weekend, or during a time when they will do nothing but hang out in a lounge chair at the beach.
 
Should I exercise while juicing?
Pretty much, I would say no. Light walking, gentle stretching/yoga and light swimming in the ocean/lake is okay. Connecting with nature during this time is perfect. Anything to burn calories or “rev” up the metabolism should be controlled. This is not the time to churn and burn per say.
 
Those who do are apt to messing up their metabolism and finding themselves worse off after than they did before. Most people will experience a headache or some “change” as the body tries to rid sugar, caffeine, alcohol, drugs etc.
 
Most of our lives are spent pushing the pedal to the metal so this is the time to slow down, relax and let yourself let go of things that no longer serve you. I believe that if you need to juice for weightloss you need to dig deep into your mind about image issues, eating habits and health behaviors. 
 
What Should I do while Juicing?
Besides relaxing, this is the time to get deep. There are very few people on the planet who live a “perfect” life. Journal, write or blog about your experience. Even if you never share it, this will be here for you to look back on it.
 
Most of us have the answer to our problems, but like most of us we don’t trust our instincts.

CONFRONT YOUR INNER WORLD! The first time I ever did a colonic was in graduate school at the University of Toledo. I loaded my brain with stress and stuffed my face with food. Everything felt so tight and tense.
 
Upon the first release from the colonic, I felt renewed, revived and restored. I literally felt like I shit out my emotions. I left smiling, happy to be alive and my head felt 10 pounds lighter. To say the least, there was something transformational that happened to my mindset when I let my physical body let go of the junk. Even if you have guilt about a relationship that ended a decade ago, your subconscious may still be clinging onto that – so confront it and shit it out of your head.
 
In the end, Mott’s OJ with Captain Crunch, I’d say is not the right way to consume juice. If you consume more whole foods like kale, spinach and beets, I suggest drinking it on an empty stomach and let yourself digest the juice. I would wait until your next hunger pang to either consume the food or your next bundle.

Has juicing been beneficial to you? I’d love to hear about your thoughts or experiences! 

It’s no secret that the weather patterns have changed. While summer temperatures rise in Seattle, my hometown, Cleveland, got buried with six to eight inches of snow. 
 
I love my apartment where my balcony overlooks the Kinnear Park trees and the Puget Sound. The best part is watching the buds turn into blossoms. The funny part about living in the Northwest is that I feel like “Bella,” or a vampire-like human whose pale skin cannot handle the heat.

Normally, I yearn for 80-degree plus weather. Well, I think Germany decreased my core temperature in the last year because I felt nauseous and my scalp burned at the first couple 70-degree days. From Nice, France to Crete, Greece, I lost my ability to acclimate to hot temperatures. 
 
I needed to cool off and craved a natural sweet treat as part of my spring cleanse.

Lately, I’ve been drinking fruit-infused water to boost my natural cleansing process, which you may enjoy this detoxifying Raspberry-Lime water.  I love sweets and can sometimes overindulge in the sweet life.  Needing to reduce my temperature, I craved something sweet, but approved by nature.

​I dug deep into my memory bank and my imagination soared to my tropical trips in Hawaii, Mexico and Fiji.

Whenever I think of anything tropical, I always think of mangos, pineapple and coconuts. Why not create a “cool” tropical treat?
 
The beautiful pink flowers blossomed on nearly every bush in Seattle and I thought what a beautiful compliment a warm –colored flower can have with warmer-colored fruits, but chilled to perfection.
 
Chilling and relaxing sounded nice too. Why not just chill and enjoy the sun? Or for those in Cleveland, the snow! 
​
This is one of the easiest, healthiest and most affordable desserts and is naturally sweet and delicious! The recipe is raw and uses whole-foods, but to be truly raw one must not exceed certain temperatures such as cooking above 104 degrees Fahrenheit. However, I am not sure about freezing the foods. If you know whether authentic raw food can be frozen, please comment below, as I really have no idea the answer.

Regardless of the debate, you can also eat this like a thick smoothie without freezing it. 

It’s beyond delicious and will melt your winter memories away. Feel free to play around with different ingredients that suit your palate. 
 
I used a 6-inch spring foam pan to make this. If you desire an extra-thick cake, double the recipe or use a small 3-4 inch pan. Enjoy and let the good times roll this spring.  

Vegan & Raw Tropical Fruit Ice "Cream" Cake
Prep Time: 5 minutes
Total Time: 5 minutes
Makes 1 6-inch cake

Ingredients:
2 large ripe bananas
1/4 cup coconut cream (cream from a chilled can of full-fat coconut milk)
1/2 mango
1/4 cup fresh squeezed orange juice
1/4 cup dates
1/4 tsp orange zest (optional for the extra-orangey taste)

Directions:
To make the coconut cream, place a can of coconut milk in the refrigerator overnight. Carefully, open the can and scrape the cream from the top of the can. Place all ingredients into a food processor and blend until smooth. Pour into a 6-inch spring foam pan and set in the freezer for 4-8 hours. In order to cut the cake, let it set out for several minutes and return it back to the freezer. 

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You see the person who is fit and in shape. You see the person who is financially rich and can hire a yacht on the Mediterranean for a week. You see the happy-go-lucky couple that posts endless selfies online looking so happy and sweet. One thing that I have learned the last few years as a personal trainer, Reiki practitioner and adjunct health instructor is that not everyone is okay. Everyone encounters his or her own form of suffering.
 
Being a health educator, sometimes I question, “Who is the real teacher?” Sometimes I feel it’s the clients and students who teach me to live with awareness. Here are the three most important lessons I’ve learned that not everyone is okay.
 
Compare and Despair
One of the biggest awakenings came from my online community college class that I teach. The subject is based on the eight limbs of yoga. During one quarter, some of my students replied to the discussion question stating that they have extreme amount of stress, anxiety, sadness and jealously that they do not have “things” that they see in the media. They have low self-confidence because they can’t afford that car, piece of jewelry or grandiose house.
 
Shocked, I could not believe the college kids expressed this online, but I think they do so because no one can judge them. It reminded me of the many clients who compare themselves to the women in the magazines, always desiring thinner arms, a flatter stomach and more toned thighs. I’ve realized that everyone on some level in the states compares their success to others. I’ve been there too.

I’ve attended fitness conferences where marketing presenters say “Facebook likes show success. Drive the thumbs up.” When that did not happen, did that mean I was not successful? I compared myself to other professionals, which was the worst mistake.I became lost and confused in my mind and convinced myself that I was not successful and success can't happen without selling out. 
 
To end, we need to detach from comparing ourselves that only drives our mindset into deep and dark places.
 
Corporate Jobs are Not Always Exciting
Since 2010, I have worked with corporate wellness programs. My one job included training people who worked for Amazon. Working for a company like Amazon sounds exciting. For some it is, but for most it was a miserable experience. The theft department worked 12 hours on Thanksgiving. They worked weekends. They had money but no time to spend it. People were stressed out of their minds and worried about job security.
 
Going along with the compare and despair, people think working for a big organization is glamorous and amazing. I remember many people saying in Seattle, “I wish I worked for Starbucks.” I replied, “Why? It’s a job that has large expectations and big revenue goals to make. If you don’t make it, someone else will.” What I meant by that was everyone is replaceable. It’s the same thing I’ve seen about New Yorkers. Everyone wants to live in NYC and everyone is replaceable at his or her job. So you either bust your ass or you choose to work and live somewhere else that offers more balance.  
 
One client had all the money in the world. His kids owned every technological device and yet, their family was unhappy, children were depressed and his marriage had endless stress. There is a strong lesson in the understanding of detachment.
 
The moral of my story is that although your friend may have a fancy job title making a boat-load of cash, chances are a part of their soul is suffering and their mind is craving a long vacation.
 
Everyone Suffers from Something
I believe humans are programmed differently. I know that our minds are what they are and can get influenced from society where we have the free will to follow trends or be independent thinkers. From drug use to sex addictions, I’ve heard it all. Some people I’ve coached are beautiful and attractive individuals who post happy images on Facebook, but deep down are suffering with life stress. What I find most fascinating lesson is that these people are “normal” people. Drug users can be educated and earn high wages. Food addicts are not fat, lazy and stupid. Sex addicts are also educated and highly ambitious people. No longer is there a stigma that these people are “creeps or dead beats.”
 
Plus, many people who have high-level jobs are vocally bounded because of the public opinion. Do you know how hard it is for some people (and bad for the throat chakra) to keep your opinions and ideas suppressed? People who can’t express themselves also suffer internally with guilt, shame and fear of being labelled by society. 
 
I also believe life is about balance. One person may have an amazing boyfriend, but career is suffering or vice versa. At times, we can’t have it all, but need to prep our mind to overcome the obstacle at hand.
 
This is the perfect time to be honest about our personal weaknesses and individual suffering. When we confront our fears, ego and suffering we can liberate our souls. Also, this is the time to break patterns or accept that you are not “in the norm” of what society wants.
 
If you need advice about something you are suffering from, contact MBSF for a bit of free advice and help. 
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If you’ve known me for a while, I have this obsession with flowers. I don’t know why but I love and really appreciate the beauty of flowers. 
 
In March, I noticed the green buds begin to bloom on trees. But what I never really noticed until lately are how many flower petals or plants integrate deep hues of purple and green. How beautiful! 

I really wish I knew the names of these flowers, but if you know it, please comment below!
 
Since the weather has turned (for the better), I am rediscovering every Seattle neighborhood. A lot is the same, but this city is so different and newly developed there are parts that I don’t recognize anymore. I guess I am not a fan of mass development as all the historic charm is wiped away and well, after living in Germany for 15 months I got accustomed to spending time in places that has persevered history for hundreds of years.

I went to the U-district’s Saturday Farmer’s market and perused the stalls wondering what I should whip up in this kitchen this weekend. My eyes caught focus on the sweet purple and green broccoli. 
 
Wow, really? This is just like nature. For days, in fact weeks, I fixated on these flowers and with a quick purchase from the Growing Washington stall, I knew a broccoli and cheese side dish would be the makings for a nice weekend project.

For my vegan cookbook, I created a vegan cheddar cheese dipping sauce. That sauce inspired this dipping sauce, which is similar but different. 
 
I found this pairs well as a nice side dish with almost any main course. However, I enjoyed it most with some pan-fried potato’s (perfect for dipping into the cheese sauce) with some of Field Roast’s new mini breakfast sausage links. I use this as a quick meal for when I don’t want to do anything labor-intensive. Plus, it reminds me of Germany – “meat” and potatoes. 
 
This side dish is extremely easy and I found the broccoli tastes best steamed to the point of being edible but with a light crunch. You don’t need to hunt for purple and green broccoli but the hint of sweetness from the sweet broccoli and the savory cheese flavor do pair nicely.

Vegan Sweet Broccoli and Cashew Cheese Sauce
Prep Time: 5 Minutes
Cook Time: 10 Minutes
Total Time: 15 Minutes

Serves 3 hearty sides
 
Ingredients: 
1 head of broccoli
Cashew Cheese Sauce Ingredients
½ cup cashew soaked (between 4 to 8 hours)
¾ cup almond milk (or nondairy milk)
2 heaping tbsp. of nutritional yeast
1 tbsp tahini
1 small garlic clove
½ tsp salt
Pinch of turmeric
 
Directions: 
Wash, cut and steam the broccoli. This won’t take too long between 5 to 10 minutes. I use an old school metal steamer in a pot so the water does not touch the broccoli. Cook until edible, but with still crunchy. 
 
While the broccoli steams, place the entire cashew cheese sauce ingredients into a food processor. Blend until smooth. Readjust any flavors if desired. If you prefer to heat the sauce, pour the sauce into a pot and warm on low heat. Drizzle the sauce on top of the broccoli. Serve warm.

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