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A Journey into Thought & Spirit

You are Enough: A Woman's Yoga Retreat for Rediscovering Yourself

5/29/2018

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August 31- September 3rd, 2018
​ Nectar Yoga B&B, Bowen Island, BC

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Imagine standing in your personal power, strong & confident in who you truly are, without fear or apology.

Accept yourself, as you are in all your glory! 

Let your light shine bright! Goddesses you are so worth it!


"You are Enough. There is absolutely no shame in being who you are. You can be as soft or as strong as you want to be. You can be both. You can share & be vulnerable, or you can contemplate & be introspective. Whoever you are & whatever you want to be is absolutely ok. There's no need to compare yourself to anyone else because you are the only YOU. You are rare. You are golden. You exist for a reason. You are completely worthy of being loved just as you are." Alison Wu​
This intimate Women's Weekend retreat is for all women and those identifying as female who are looking for a gathering designed to heal, reconnect, & transform. Through yoga, breath, meditation, & energy work, we will face our shadows and embrace our light. Together we will stand strong in our strengths and soft in our vulnerability. This will be  a deeply healing & transformative journey. Give yourself the gift of self care. Experience a weekend of connection, renewal, & self discovery.​
Our Weekend includes:
-Yoga sessions that work with the qualities of each Element, emotions, and the meridians of Traditional Chinese Medicine. Classes will be a blend of Hatha and flow with energy and breath work.
-Daily journaling and discussions on the Elements 
-Energy work and breath to release stuck emotions
-Delicious catered meals to balance the 5 Elements

-Individual 30 minute Reiki session
-Free time to yourself in nature (with options to explore Bowen Island) 
-Gift bag with Self care items

-Laughter, tears, stories, & more!

Sign Me Up!

Daily Itinerary:
Friday August 31
2 pm check in
4:00-6:00 pm Opening circle & light yoga practice
6:00 pm Dinner​
Saturday September 1
7:30 am Breakfast, journaling
8:30-10:30 am Yoga practice focused on the Water Element
10:30 am- 12 pm Walk & meditation, free time
12 pm- Lunch (Water Element)
Free time with options for walking, kayaking, sauna
4:00-6:00 pm Yoga practice focused on the Wood Element
6:00 pm Dinner (Wood Element)​
Sunday September 2
7:30 am Breakfast, journaling
8:30-10:30 am Yoga practice focused on the Fire Element
10:30 am- 12 pm Walk & meditation, free time
12 pm- Lunch (Fire Element)
Free time with options for walking, kayaking, sauna
4:00-6:00 pm Yoga practice focused on the Earth Element
6:00 pm Dinner (Earth Element)​
Monday September 3
7:30 am Breakfast, journaling
8:30-10:30 am Yoga practice focused on the Metal Element
Closing Circle 
12 pm Checkout  
Lunch to go (Metal Element)
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Each yoga session will focus on one of the 5 Elements in Traditional Chinese Medicine. 
Your body houses your suppressed thoughts & emotions. Clearing emotional energy is so important for a healthier you. The work will center around our Shadow Self, finding awareness and acceptance of our sometimes unconscious patterns. This allows us to develop a good relationship with our inner child and become the best version of ourselves.

It takes courage to cultivate/nurture the Self & I'm honored to partner with you on your healing journey! 

Ladies- you are Unique! You are Amazing! You are Loved! You are a Superwoman! You give so much of yourself to others- isn’t it your time now? What is holding you back? Step into your Power! Join us!​

Water Element- transform Fear & Shame into Courage & Trust
Wood Element- transform Anger & Frustration into Forgiveness & Patience
Fire Element- transform Panic, Anxiety, & Hurt into Joy & Openness
Earth Element- transform Worry & Over-thinking into Contentment & Presence.
Metal Element- transform Grief, Sadness, & Depression into Acceptance & Freedom
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Benefits
Imagine the abundance of new friendships with like minded women who are on the same path. See what the results of doing your inner work could bring to your life in the coming months and years!
Where are your beliefs and patterns preventing you from living the life you deserve? This retreat is life changing. Find new awareness and compassion for yourself as you learn to live from a space of love.
On this journey, you will:
  • Recognize how powerful your gifts are, feel grateful for who you are, and acknowledge all you’ve accomplished.
  • Identify and break through personal barriers that are keeping you from creating the life of your wildest dreams.
  • Reconnect with what’s important to your heart and soul and strengthen your practice of living a life based on your intuition and guidance.


If you’ve been running nonstop these days and your body, mind or soul are run down, then this is the opportunity you’ve been waiting for. Unplug & unwind. Find balance as you recharge your Soul's battery.
After all, there’s no way you can dream bigger and support others if you don’t amplify your soul-care first!
Time to yourself within the support of the group is guaranteed to shake your soul free and rejuvenate you.
This journey is for you if...
  • You want to integrate mental/emotional transformation into the asana (physical) practice
  • You want to enhance your relationships (with yourself & others)
  • You are ready for your next level of self discovery and shadow work to finally heal old wounds
  • You are committed & courageous enough to do your own Shadow Work, own your own sh*t, and take 100% responsibility for every outcome in your life
  • You want to transmute your wounds into wisdom
  • Integrate and reframe past traumas once and for all
  • You deeply care about helping more people and making the world a better place
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Accommodations
Nectar Yoga B&B , named one of the top 5 retreats in British Columbia, is a delightful sanctuary. It is nestled away in the woods, a space of healing and solitude, a place for transformation.
Nectar Yoga, an eco- friendly B&B, is just a short ferry ride away from Vancouver. 
Daily yoga practices will be in their beautiful geodesic, heated yoga dome, with a view of nature. This small space allows for greater intimacy and group connection. 
Their accommodations provide a space for relaxation, without letting go of the comforts of home.
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Nectar Loft- Modern beach style cottage furnished with local decor, kitchenette, fridge, sleeping loft & pull out sofa bed, outside deck
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Forest Cottage- West Coast beach style cottage, outdoor shower, forest view seating area, mini fridge, private deck *SOLD OUT
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Garden Suite- Nautical themed room located in the lower level of the main house, open planned room with separate entry, private bathroom, mini fridge, garden view 
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Main House- Master bedroom has a sleeping loft and a detached bathroom on the upper floor. Guest room has 2 single beds and a detached bathroom on the main floor
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*All accommodations are double occupancy
*Photos courtesy of Nectar Yoga B & B
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WHAT'S INCLUDED:
-3 nights accommodation at the lovely Nectar Yoga B & B- double occupancy 
-9 delicious vegan meals (freshly prepared on site)
-Full Yoga Immersion programming (a total of six- 2 hour yoga classes, energy activations and pranayama, guided journaling, deep conversations, teachings on the 5 Elements and corresponding emotions)
-Individual 30-minute Reiki session
-Use of yoga props, cleaning fees & taxes, water & tea
-Private Facebook group
-Gift bag with self care items
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Not included: Transportation to & from the retreat site, ferry costs, insurance (personal, medical, trip cancellation)


optional: in room massage (book in advance), Finnish sauna experience ($25 for up to 3 people), tarot reading, scooter rental, bike or kayak rental
​
What to bring: Your openness to explore, learn, and let go of anything holding you back.
Your passport (if you don't live in Canada), comfortable clothes to practice yoga in, yoga mat, journal & something to write with, water bottle, walking shoes, layers for cooler evenings, bathing suit

Love It! Sign Me Up!

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Cuisine
Our delicious meals will be plant based and themed around the 5 Tastes to balance out the Elements. All meals will be freshly prepared on site by Elizabeth Kovar. ​
Elizabeth Kovar M.A. is an award-winning vegan fitness trainer, author of Finding Om: An Indian Journey of Rickshaws, Chai, Chapattis and Gurus and international freelance writer and fitness presenter for BOSU and the American Council on Exercise (ACE). Elizabeth studied yoga in six different countries and lived abroad in Australia (twice), India and Germany. Elizabeth is the creator of her vegan food and travel blog at: www.mindbodysoul-food.com and www.lemontreetravel.com. www.elizabethkovar.com​​
If you have food allergies or restrictions, please let us know.
Reiki
Camron Momyer will be providing guests with a 30- minute individual Reiki healing session on retreat.​​
"In 2011 I completed my level 3 Reiki certification with Marie Manuchehri and began to entertain the idea that I may be capable of offering energy work to other people. Then, under the mentorship of Nicole Walsh in 2014 things began to click. I began to trust my abilities as a healer and it was no longer a matter of if but when. I felt like a fish that had finally found water and had no desire to go back to dry land." Find out more about Camron & Soul Sourced Energy Healing.
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This sounds perfect....Sign Me Up!

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Sunspiration #84: Keep Moving Your Consciousness Forward

5/27/2018

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In life, I see both sides of every story. It's a blessing as well as a curse. Sometimes it is difficult to make a decision because I see both points of view.  I integrate logic and spirit to form a conclusion. After analyzing recent life events, I question the future of mankind. 

One part of me sees this rise in consciousness. The other part of me sees our people and society falling apart, selling their soul to darkness. With a lack of balance, everything is in excess - drinking, one night stands, drugs, pornography, gluttony. Darkness pulls them closer and closer to his chest, laughing because he knows he has them trapped. 

When you evolve, it is important to learn from the past and keep moving forward toward the better life. Some situations may trigger your past, but with this new set of knowledge, you know how to handle and move past the situation. Sometimes life sends us these triggers as a test to see if we've truly evolved. Once this occurs, you watch the movie play out in other people's lives, slowly churning the wheel, being stuck in the same behavioral loop and pattern.

Keep moving forward. You can't see it, but the best is yet to come, which may include road blocks and barriers. 


As always, inspired by the sun, 
Elizabeth

Join Mind Body Soul Food Every Sunday for some inspiration, or Sunspiration, where we analyze quotes and sweet nothings in 150 words or less. Get inspired everyday with our Instagram account, sunspiration_everyday with inspirational quotes, motivational messages & sweet nothings.
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Vegan Creamy 7-Ingredient Garlic Butter Asparagus Orzo

5/24/2018

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Asparagus season is here. I love this stalky green vegetable but adopted deeper appreciation for asparagus after living in Germany. The peasant and pagan roots of Germans have long celebrated this seasonal vegetable, with spargelsuppe being my favorite.

Besides Germans, many ancient cultures have prized this nutrient-dense vegetable. Legend has it that Roman Emperor Ceasar Augustus united a military army in search of asparagus. The Greeks connected this stalk to fertility and with Aphrodite, the Goddess of love. Even French monasteries planted asparagus over 600 years ago where the beloved second wife of King Louis XIV, Madame de Maintenon gathered asparagus recipes and compiled them into a book. It was send in order to please King Louis (also known as the Sun King) one would bring asparagus to his wife. 
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From white, purple to green, foodies today still enjoy asparagus. Although we don't connect to the roots often of our produce, I believe it is important to respect the process of nature's gifts and the hard labor of our ancestors who provided our lives with such nourishment. 

I craved something savory yet creamy. Buttery and delicious, this will be the next level asparagus recipe that will have you craving these stalks year round.
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Vegan Creamy Garlic Butter Asparagus Orzo
Cook Time: 20-30 minutes
Serves: 4

Ingredients:

3 tbsp vegan butter
4 garlic cloves, minced
1/2 onion, chopped
1 lb. of asparagus, washed and chopped (discard ends)
2 cups vegetable broth
2 cups soy milk (or other non-dairy milk)*
16 oz (1 lb) package of orzo
​salt + pepper to taste

Directions:
Wash and prep the vegetables. Discard the last two inches of the asparagus ends and cut the remaining stalks to your desired length. 

Melt the butter on low heat in a deep pot and cook the garlic for 2-3 minutes. Add the onions and cook until fragrant (2-3 minutes). Add the asparagus and lightly saute for a minute. Add the remaining ingredients and bring the liquid to a boil. Once boiling, lower the heat and simmer until the orzo is edible. 

Orzo cooks quickly so keep your eye on the pot. Remove from heat and once the orzo cools, it'll soak up the liquid. Salt and pepper the dish to taste. When reheating leftovers, add milk or butter to the pot to maintain creamy consistency.  
 

*You can use any type of nondairy milk but soymilk handles high heat the best. 

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Sunspiration #83: We Are The Ocean

5/21/2018

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The natural world is a reflection of ourselves and our inner being. 

The ocean, the largest body of water on this planet, has the ability to flow into extreme measures from stillness to tsunamis. Life ebbs and flows and presents opportunities, people and events to aide, or challenge us, on our path in life. 

The ocean has the ability to flow in multiple directions in a calm or chaotic manner. We can float on the surface and enjoy the nice breeze, or drown in the depths of its darkness raging against our psyche. 

Salt is one of the most essential nutrients for human survival and air is the upmost required natural element. Go with the flow and remain calm through out life's journey.
 

As always, inspired by the sun, 
Elizabeth

Join Mind Body Soul Food Every Sunday for some inspiration, or Sunspiration, where we analyze quotes and sweet nothings in 150 words or less. Get inspired everyday with our Instagram account, sunspiration_everyday with inspirational quotes, motivational messages & sweet nothings.
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Vegan Sweet Potato Nachos featuring Daiya's Cheddar Cheese Shreds

5/14/2018

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Sweet potatoes and black beans go together like peas and carrots. Nourishing and packed with nutrients, sweet potatoes and black beans satiate vegans vegetarians with its heartiness, The combination of protein and carbohydrate makes these nachos filling without the bloatedness of eating too many chips. 
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If you’ve followed any of my posts, I am an advocate for reducing food waste and often grocery shop in my cabinets and pantry. I made this wonderful version of vegan cilantro lime sour cream, using Tofutti sour cream. I felt this would be the perfect topping to nachos, but not just any plate of chips and toppings. It needed something different. 
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I had a pack of Daiya’s vegan cheddar cheese shreds, which Daiya provided me a box of goodies to taste test and provide feedback about their products. I continued my experiment of using this cheese in a way that is easy yet compliments various spice and cream flavors. And there is no better use for vegan cheese than on a plate of nachos. 

I love Daiya cheese and find that it is the most meltable dairy-free cheese on the market. 
 
Between the spices on the potatoes, Daiya’s vegan cheese and the cilantro lime sour cream, your taste buds will burst will South of the Border flavors. 

I usually make my dishes flavorful, but not spicy. I recommend if you want to add heat to this dish, incorporate jalapenos or some chili powder to the sweet potatoes. 
 
There are various ways to make sweet potato nachos, but I find the most optimal way is to bake the sliced and seasoned sweet potatoes first prior to adding on the topping. A bit time consuming compared to regular nachos, but well worth every bite. 

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Vegan Sweet Potato Nachos featuring Daiya's Cheddar Cheese Shreds
Bake Time: 45-60 minutes

Ingredients:
2 medium/large sweet potatoes, sliced (left skins on)
1 yellow pepper, chopped
1 cup black beans, washed and rinsed
1/2 cup Daiya Cheddar Cheese Shreds
​1-2 tbsp olive oil
1 tbsp taco seasoning 
vegan cilantro lime sour cream recipe as needed 

Directions:
Pre heat oven to 425 degrees. 

Wash and slice sweet potatoes. In a bowl mix the sweet potatoes, olive oil and taco seasoning. Mix until well coated. 

Layer the slices on a greased baking sheet. Bake for 30-42 minutes total, flipping the sweet potatoes about half way. 
(Note the thinner the slices, the quicker it bakes).

​Remove from the oven and place the sweet potatoes in a smaller baking dish. Add the toppings, except for the sour cream. Reduce the oven's heat and bake for 13 minutes at 350-degrees. 

​Remove from the oven, let it cool for a minute and add sour cream as needed. 

Daiya provided the cheese product but did not compensate me for this post. All opinions are my own. 

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Vegan Cilantro Lime Sour Cream

5/7/2018

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Even though Cinco de Mayo is over, there is always time and tastebuds to enjoy the South of Border flavors. With left over vegan sour cream, I decided to grocery shop in my refrigerator to create a Mexican-inspired sauce/dressing for nachos and fiesta bowls.  
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The one thing I love about this recipe is that it reduces food waste. Whenever I buy herbs, I seem to use 25-30 percent, while the remaining rots in the fridge. 

With a bundle of cilantro, I reduced the waste of the cilantro while using up the sour cream. You can use any brand of sour cream, and I'm an advocate for limiting processed foods, but here is something quick, easy, tasty and fun to dress up your tacos, burritos and bowls with something different and flavorful.

It's the perfect sauce or dressing for the upcoming summer season where Mexican food is the life of the party. 
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Vegan Cilantro Lime Sour Cream
Cook/Prep Time: 5 minutes
Makes: 1-1.5 cups

Ingredients:
1 cup vegan sour cream
1 3/4 cup cilantro
1 garlic clove, minced
5 tbsp lime juice
1/2 tsp salt
splash of apple cider vinegar
pinch of cumin

Directions:
Place all of the ingredients into a food processor and blend until smooth. Taste and adjust flavors accordingly. 

Let's Connect! Save all your favorite MBSF recipes in your Yummly recipe box! 

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Sunspiration #82: Greed Has Overtaken Man's Soul

5/6/2018

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I woke up this morning to read an article about America's Housing Crisis. It's a problem. Living in Seattle, our once affordable city now caters to the upper echelon of the tech and corporate wage earners. Expensive living was for SFO, not SEA.

Well, that's changed, and so has our city and living situation. Now people are fleeing the city and moving to Bend and Bellingham. So what will that do to our small town America? These people are used to urban amenities so once quiet towns will become mini-cities and further push out the locals who lived a simple yet affordable life. I saw this while living in Walla Walla, WA where Seattle realtors bought out the real estate and rented shops for triple the price of their previous owner. The only people who could afford the retail rent were wealthy wine owners, or the burnt out NYC native who's dream was to open a winery. Quiet, peaceful, affordable, life was perfect for them, but not the locals. 

And don't think Europe is a perfect place without any problems.  The Western World is polluted with parasites, greed and bogus ideologies. Our systems are corrupt and plagued with darkness. 

In my opinion, the Roman Empire is repeating itself and one day this corporate/greed empire will fall and fail. I am not against a free market society but anything in extremes leads to imbalance. And the driving down of wages and chronic increase of our basic needs - food, water, shelter - is going to lead us to a collapse or factions like you see in the Hunger Games. 

The Age of Aquarius is here, and it will be a very long battle of the people versus the corporate empires. 

1 Timothy 6:10 "For the love of money is the root of all evil; and while some have coveted after it, they have erred from the faith and pierced themselves through with many sorrows."
As always, inspired by the sun, 
Elizabeth

Join Mind Body Soul Food Every Sunday for some inspiration, or Sunspiration, where we analyze quotes and sweet nothings in 150 words or less. Get inspired everyday with our Instagram account, sunspiration_everyday with inspirational quotes, motivational messages & sweet nothings.
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    Author

    Elizabeth Rae Kovar M.A. is  Author of her memoir, Finding Om and is a Fitness Trainer, Yogi, Reiki Master, Presenter and Lover of Life. To view her portfolio please visit www.elizabethkovar.com
    Follow her travels at: lemontreetravel.com

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