As a trainer and energy healer, I've heard and seen it all. Most flow into the New Year with good intentions to change their health. Most resolutions focus on the external factors of losing weight, looking better and trying to fit into small clothes. 

Although good, most people don't stick with their goals because they focus on external factors. Our society (and technological advances) prioritize saving time as a necessity in life. This gives us the false belief that change can be done quickly. This is turn will NEVER be true. Most change takes time, if not years. 

Humans have been celebrating New Year changes for 4,000 years since the Babylonian era in March. The Romans changed New Years to January. January gets its name from Janus, the two-faced God that looks forward to the new year and backward to the old year. Janus was the protector of arches, gates, doors and endings and beginnings.  

This is important because people have given up on resolutions, when in reality, each year should be celebrated as you've overcome many obstacles from the previous year. Where most focus on exercise, we have found resolutions to be "stupid," but in reality, we focused on the wrong aspects of life. 

When we focus on our inner world, personality and charecter, I believe we better our human nature. The New Year represents a fresh start, a rebirth that our souls naturally crave.

Instead of focusing on external and heavily marketed resolutions, look within to better yourself. These resolution ideas are one of the most honest and rarest forms of ourselves that we can transform to become better human beings. They are easy to think about and can adopt several of these challenges throughout the year.

The biggest let down is that people think they need to live a pure life that fits to the standards of society in order to have success. Our resolutions are reflections, and the gateway, to us becoming better people. When we work on ourselves, we change the world. 

-Be Honest - Seriously, be honest. We all have a shadow side. The more honest you can be about your personal flaws, the easier it is to heal and work on those charecteristics. 

-Start a Journal - Start writing. Maybe its your thoughts. Maybe it's poetry. Maybe its an idea. Try to write at least once per week. When you look back at your thoughts at the end of 2017, you will see what you've been through, overcame or have yet to experience. 

-Get Out of Your Comfort Zone - Have you wanted to work on an art project? Do you desire to move abroad? Miraculous change occurs when we exit the world we know and discover the destination unknown.

-Detox with Technology - Technology is "killing us." Whether you omit push notifications, or set your phone aside at night, we need to get back into our bodies and into our soul. 

-Recognize Your Weaknesses - Are you too impulsive? Are you too dramatic?  We all have weaknesses that can be worked on. Along with being honest, whether you need to take a meditation class or join a meet up group (aka getting out of your comfort zone)

-Read Something New - Especially in politics, people love the "echo chamber," which is hearing what you want to hear (being around always like minded people). Read something different, new or a topic that is different from your perspective. The more psychology we understand, the easier it is to navigate in life. 

-Stop Making Excuses - Do you have an excuse for everything? Are you always right and never wrong? Overcoming deeply-entrenched psychological behaviors is not easy to overcome. Unless the person is totally oblivious to their life, most of us know from that little voice in our head that we make chronic excuses. Tired, busy, don't have enough time - there's an excuse for everything in life. Once you recognize your excuses you can better take ownership from your life. 

-Put Yourself First - From health to stress management, it is important to put your foot down and take care of yourself. 

-Stop Being a Doormat - Nothing weakens our soul more than letting people chronically walk all over us. At some point in our life, we must cut the key to our own life instead of allowing the lock smith to turn us left and right, and even change our lock. 

-Allow Yourself to Recieve - Most givers are not open to recieving. We are trained to think we are not good enough or do not deserve good things. We all deserve a beautiful life. Learn the art of giving and recieving to find the balance your soul desires. If someone wants to do you a favor, let them!

-Get Creative - Creativity fills our soul. Whether its reading a book, making jewelry or taking an art class, do something that inspires your mind, body and soul. 

Most of us are looking for model makeovers or miraculous transformations. Accept that life is about taking baby steps and the small resolutions lead us to the biggest changes. 

What's your New Years Resolution?

Let's Connect

Merry Christmas my friends. I am back home in the beautiful Cleveland, Ohio. This city is on it's way up, and I am enjoying the beautiful historic sites that I used to take for granted. 

One aspect of my inner world is to appreciate everything in life, including my roots. We cannot take away our roots and it's important to discover and cherish our upbringing. 

Nothing reminds me more of Christmas than cranberries. The crockpot is one of the most versatile cooking tools that anyone can use. All you need to do is to place all the ingredients into the crockpot and push start! 

I used fresh cranberries as I try to make everything as natural as possible. But if you prefer to use juice, I recommend using sugar-free cranberry juice and adding sugar or agave nectar if needed. This recipe has a nice cranberry tone but is not overwhelming. Thus, if you prefer more cranberry flavor, add additional cranberries or more juice. 

Even when Christmas is over, this is the perfect winter drink to keep you warm on a cold winter's night. Now that we are heading toward the spring solstice, thankfully we'll be gaining more light. But this is the time of year to embrace the cooler climate, reflect upon the seasonal transition and plant our seeds for the upcoming season. 

Homemade Slow Cooker Cranberry Apple Cider 
Cook Time: 4 Hours

Ingredients:
64 oz. apple ciders (8 cups)
1.5 cups of fresh cranberries, washed (or juice)
1 small navel orange, sliced
1/4 tsp whole cloves (6)
1 cinnamon stick
1/2 tsp allspice berries
1 tbsp cane sugar

Directions:
Place all the ingredients into the crockpot. Cover with a lid and cook at the four hour setting. If needed, about half way through you can smash some of the cranberries with a fork to increase the color. 

*If you desire a stronger cranberry flavor, add more into the crock pot.* 

The winter solstice represents the shortest day of the year. It signifies the time of gaining light into our life. We are in that upswing to the spring solstice, and surely my intuition gravitated towards this. 

I find it interesting that each solstice the people who request reiki all somehow are interconnected on their needs. During the healing session, my heart and gut were pulled at the most. Most of us need to do something in our life to fulfill the human need of love. Or some of us just desire more love in our life. 

I felt there was a connection between the heart and the gut. The gut, "our second brain," is ruled by our navel chakra, which is our power center. I was guided to continue strengthening the gut, which interestingly, fulfills our heart (and vice versa). As this is the time where we begin gaining light, I was reminded to tell you to bring the light to your heart and power center. 

At the end of each reading, I throw the goddess cards to help give me feedback about the reading. Lakshmi and Sedna popped out of the deck as I shuffled the cards. These two cards indicate that our needs will be met if we ask for it and pursue action. It reminds us that everything will be okay, but we must do our part. Please click the links to read the actual meaning of these cards. This gives you insight on this knowledge can apply to your life. 

The next 3 cards I threw in order included Saravasti, Ostara & Damara. 

You can click on each link to read the meaning of each card. But the thoughts that popped into my head are fertility. If you want to bear children, it is important to focus on this, but this also means fertility in ideas, business adventures, creative pursuits or doing something new. Combined with Saravasti, doing something whether a hobby or a business idea that we've longed to do, completing (or at least trying) can help fulfill our heart (and our souls, spiritually). Creative pursuits are ideas taken from the source and are our gifts to the world. Don't be afraid to try something new. 

Right now, in the darkness of winter, we need to plant the seeds for spring. Ostara is in the present moment position, and she represents spring. This is the time to plant the seeds for fertility (on whatever capacity that may be that can / cannot include bearing kids) on idea so it opens more in the next solstice. (Remember, change takes time and ideas take many seasons to grow). 

I was guided to also say you should touch base with your inner child. Let your spirit be free, cut cords from things that no longer serve you, and do something fun. Maybe you need to overcome childhood issues, or remove yourself from the behaviors we learned from our parents, either way it's time to cut those cords so you too can enjoy life. With the new year just days away, these goddess can help us plant the seeds for any new and creative ideas we may have. 

If you have any questions please ask. But know that your heart and gut are important. The more you take care of yourself (emotionally, mentally, physically and spriitually) and the more you choose yourself, the more love, light, energy and strength comes into your heart and power center.

Merry Christmas my friends. Until the next solstice, let the light shine in. 
​Elizabeth 

Mulled wine has been a part of European heritage for centuries. In fact, many do not realize that the Romans dranked warm spiced wine in the second Century. 

Today, spiced mulled wine is the official beverage of the German Christmas markets. In Germany, you can find alcoholic and nonalcoholic versions (kinderpunsch = kids punch). The oldest version of the wine is attributed to Count John IV of Katzenelnbogen, a German nobleman who was the first grower of Reisling grapes. 

It is common to find spiced white wine, but Germans mostly serve red wine. Living in Hannover was a dream, and so was the spiced wine. 

My favorite were the flavored wines served in the medieval market. Flavors range from blueberry to apple. Each one unique, and some I liked more than others. But, apple certainly tickled my fancy. 

The spiced apple wine is what inspired this recipe. 

Gluhwein keeps the winter soul warm, merry and cheerful for one of the most festive seasons in the west. My favorite moments were collecting Christmas cards from antique shops and flea markets across Europe. The Hannover markets sold some, but The Salzburg Weihnachtsmarkt museum sold plenty of older prints, including Krampus.

We also made a habit of collecting a different gluhwein cup from each Christmas market. 

Bringing the old traditions to the modern world, I believe is important to remember (and appreciate) what knowledge our ancestors brought to this world. So if you don't own a modern-day crock pot, no worries, you can simmer this on low heat on the stove. 

Do not boil the wine as this changes the flavor and properties of wine. However you'd like to drink it, be careful with piping hot wine in a glass. Although glasses show the pretty purple-red hues, a mug is necessary so you don't burn your hand. 

Slower Cooker Spiced Mulled Wine (Heißen Glühwein)
Cook Time: 5 Hours

Ingredients:
2 bottles of Merlot
1 lemon, juiced (put half of the juiced lemon in the crock pot)
1 small navel orange, juiced
1 small navel orange, sliced
2 cups apple juice
3 cinnamon sticks
1 inch knob of ginger (slice off skin)
8 whole cloves
4 allspice berries
2/3 cup cane sugar

Directions:
Prep the ingredients as stated above. Place all the ingredients into the crockpot. Cover the pot with the lid. Use the 10 hour cook time setting. Cook in the crock pot for 5 hours. 

If you do not have a crock pot, you can mull the wine on low heat on the stove. Do not let the wine boil.

I found a deep love for gingerbread after living in Europe. 

Simple, easy and delicious, Germany is the mecca for gingerbread. Every baker has his or her secret recipe, but making gingerbread is easier than what meets the eye.  

The history of gingerbread is fascinating. Gingerbread was brought to Europe in 992 by an Armenian monk, Gregory Makar. He migrated to a French town and lived there for seven years. He taught gingerbread baking to French Christians. 

After Centuries of perfecting gingerbread, German immigrants brought gingerbread to Sweden. In the 15th Century, Germans created a guild to control gingerbread production. In 1444, Swedish nuns made gingerbread as a form of a digestive. 

In medieval England, many claimed gingbread contained medicinal properties. Today, it's no secret that ginger is 
 

Hannover, Germany is this perfect little gem that exists in a chaotic, unpure world. The Christmas markets were no different. These were the best Christmas's I have ever experienced. The atmosphere is untouchable, sort of like a fairy-tale land that doesn't exist anywhere else. 

From traditional stalls to medieval bread stands, there is something for everyone to explore.  

Gingerbead is a notable German Christmas treat. Cranberries are quintessential to the American holiday experience. This cake blends my love for both the German and American baking culture.

It combines the best of sweet, savory and tangy flavors that boast the best of Christmas flavors. It looks complex and it does require a cabinet stocked with various ingredients, but it's well worth it! 

Vegan Gingerbread Cake Topped with Vanilla Frosting & Cranberry-Orange Compote
Prep Time: 15 minutes
Cook Time: 25 minutes

Cake Ingredients:
1.5 cups + 2 tbsp flour
1 tsp ground ginger
1/8 tsp clove
1 1/8 tsp cinnamon
1/2 tsp salt
1/2 tsp baking soda
1/2 tsp baking powder
1/2 cup vegan butter (1 buttery stick)
1/2 cup boiling water
1/3 cup molasses
1/3 cup applesauce
1/3 cup brown sugar
2 tsp grated fresh ginger

Cake Directions:
Preheat oven to 350 degrees.
Place the dry ingredients into a bowl and mix. Cut the butter into 1/2 inch chunks and place in a separate bowl. Pour the boiling water on top and mix until the butter has melted. Once melted, add the last four ingredients into the butter-water mix and stir until combined. 

Gradually, add the dry into the wet and whisk until combined. Grease an 8-inch round pan (used springfoam) and bake for approximately 25 minutes or until fragrant and a knife comes out dry. 

While baking, make the frosting, followed by the compote. 

Frosting Ingredients:
1/2 stick of vegan butter (1/4 cup), room temperature
4.5 tbsp powder sugar
1 tsp vanilla

Frosting Directions:
Cream the butter and vanilla with a mixer or an egg beater. Gradually add the powder sugar and mix until fluffy. 

Frost the cake once the cake is completely cooled. 

Meanwhile, make the cranberry compote. 

Cranberry Compote Ingredients
1 cup fresh cranberries
1 small navel orange juiced
1.5 tbsp brown sugar

Cranberry Compote Directions:
Place the ingredients into a pan and cook on medium heat. Once the cranberries pop, crush the berries with the fork and continue to mix until a jelly-like substance forms. After you frost the cake, place the compote on top. 

*This compote is a bit tart so you can always add more sugar, but between the frosting and the cake, I do not think you need to nutrtionally add anymore. 

Are you going through an awakening process? Many people around the globe are experiencing some form of awakening right now. Your awakening may differ from another person's, but know that in some capacity we are shifting into Age of Aquarius.
 
I believe that in this New Age humans should tap into the ancient wisdom of our elders, stories and belief systems. As we awaken energetically, we need to realize that life consists of ebbs and flows.
 
Much of what we learn in spirituality (and read through the mainstream) is that everything is light and airy. Many believe that once we ascend we are “saved from the darkness.” I’ll try to say this as eloquently as possible. It’s bullshit. 

Planet earth is an incarnation of polarities. The dark (hate, evil, violence) will never go away. We must ascend ourselves energetically and become our own warriors to deflect, and battle, the darkness (struggle, obstacle, challenge, unimportant people) that comes our way.

This year, I picked up a pack of Doreen Virtue’s goddess cards. These cards deepened my spirituality. The more different goddesses popped up in my readings, the more I realized how much we can learn from goddesses (and gods too). 

Whether they’re in a love triangle, or overcoming betrayal, these energetic beings teach us important life lessons.
 
With an aware, wise and balanced mind, you too can overcome your obstacles, guilt and heartaches with the story behind every goddess. The biggest lessons from all these goddesses are that they can be found (and connected to) in nature. They've risen above the 

Here are four examples of goddesses who overcame (or represent) struggle that we may encounter throughout our human experience. 

Healing from Love
Most humans will experience heartache at least once in their life. This does not always mean romantic love, but any relationship. Isolt can ease your heartache. She is a Celtic goddesses who was caught in a tragic love triangle with her husband, King Mark of Cornwell and a noble knight named, Sir Tristan. She was courageous in respecting her husband but also acknowledging her love for the knight.

She reminds us that regardless of the situation love is real and powerful. She can be found in the forest and amidst the trees. I was once in a love triangle and know how agonizing the pain can be. But Isolt teaches us that some romantic connections are here for lessons no matter what the rational mind thinks.
 
Endings and Beginnings
Those who do not understand the natural cycles of birth, death and rebirth fear Hindu Goddess, Kali. In this life, we continuously shed the old and welcome the new But, how afraid are you to change? Kali pushes us out of comfort zone, not only to grow, but also to fulfill our soul’s mission. She reminds us that when one door closes, another door opens. 
 
Label and Judgment
This gospel Goddess, Mary Magdalene, has been labeled everything in the book from being a prostitute to a sinner. Instead of worrying about what everyone said about her, she chose to do her work from a higher level of consciousness. Mary teaches us to deflect the critics and “nay-sayers.” If we constantly listen to the people at the bottom, we'll never rise above our struggle. 
 
Betrayal 
Sedna is an Alaskan Goddess and daughter of the creator-God, Anguta. While at sea, he throws her into the ocean. As she held onto the boat, Anguta cut off her fingers and Sedna sunk to the underworld. Her fingers transformed into seals, whales and walruses, which were hunted by the Inuit people for food. This story teaches us that betrayal is part of the human experience. What we can do is channel our “loss” or story into something greater that can help mankind.
 
These are several examples of how Goddesses can help us in real life situations. These brief stories also teach us that life is not perfect and neither are people. The divine is here to help. All we have to do is ask.
 
Who is your favorite Goddess? What story did she teach you?

What do you think of when you hear the word cranberry?

Most people think about cranberry sauce to complete their turkey for a warm Thanksgivng meal. Ironically, cranberries have a sweeter side than what most consider to be a tart fruit. 

And the word tart inspired me to create a vanilla cranberry torte. 

Fall is here, but that hasn't stopped my soul from searching the answers I seek from nature. The Pacific Northwest, but specifically Seattle, is one of the most beautiful places on earth. It gets cold here. And the damp coolness can chill you to the bone, but at least it's easy to spend time in nature during this seasonal transition to winter solstice. 

What is most fascinating, are that the flowers, trees and shrubs bloom during this transition into darkness. It's another sign that the light is here even when the darkness rises. 

These beautiful berries remind me of my time in Germany. I rode my bike along the paths, decorated with red, orange and yellow-berry bushes. To my surprise (or I never realized), these bushes exist in Seattle. They sort of look like cranberries. 

It was a sign to experiment in the kitchen with the sweeter side of the holiday spirit. 

Cranberry is a native evergreen shrub that grows throughout North America. Throughout medical history, cranberry fruits and leaves have been used as an alternative remedy for  stomach, bladder and liver conditions. Pure cranberry juice has potent affects for urinary tract problems. 

Eating cranberries as a dessert is not the best natural cure for stomach problems, but they sure do taste delicious. But, as a seasonal desert, this cranberry vanilla torte can warm the home during the holiday season. ​

Simple, easy and delcious, this torte bridges the gap between a sweet bread and traditional vanilla cake. I ate it as a dessert, but also for breakfast. Apple and cranberry combinations are synonymous to  fall and winter desserts.

I used applesauce as the egg replacement, which decreased the amount of sugar used (as seen in traditional vanilla cake recipes). 

You can experiment with a liquid sweetner, but most likely agave nector and maple syrup will change the overall flavor of the cake. ​

Vegan Cranberry Vanilla Torte
Prep Time: 10-15 minutes
Cook Time: 30 minutes
Equipment: 6 inch round spring foam pan (or use a 7, 8 or 9 inch round or square pan)

Ingredients:
1 cup all-purpose flour
1 teaspoon baking powder
1 cup fresh cranberries, washed
1/2 cup vegan butter at room temperature 
1/3 cup cane sugar (plus 1 teaspoon to sprinkle on top)
2/3 cups applesauce
1/2 - 1 tablespoon vanilla extract (the more vanilla, the stronger the flavor)

Preheat the oven to 350 degrees. 

In a bowl, mix the flour and baking powder together. 

In a separate bowl, cream the butter, sugar and vanilla with an egg beater or mixer. Once creamed, mix in the applesauce. Next, sift the flour slowly into the wet ingredients. Alternate sifting and mixing. Mix until batter forms. 

Grease a pan and pour in the batter. Level the batter with a spatula. Next, take the cranberries and press them into the batter. Use the spatula to level out any holes on the top of the cake. 

Bake for approximately 30 minutes or until the edges are slightly golden. Test the cake by inserting a knife or toothpick; it should come out clean. Let it cool completely before removing the spring foam.  

Let's Connect!

We enter and exit this world alone (alongside our parents, kids and family), but the soul is solely responsbile for its own journey in life. 

Social engineering is at its peak and the more destruction we see to our community and world, the more we have a bleeding heart to help everything and everyone. Some of the most generous and loving people I've met in this life are the ones who have the least, specifically spiritually. 

Drama, bullshit and what others think clogs our minds to be free and independtly think for ourselves. 

If you are going through change, please say this out loud, "ITS OKAY TO PUT MYSELF FIRST. IT"S OKAY TO TAKE CARE OF MYSELF." 

You have have have have to put yourself first. Your soul is the only spirit you have. So why not take care and listen to your higherself? 

As always, inspired by the sun, 
Elizabeth

Join Mind Body Soul Food Every Sunday for some inspiration -Sunspiration. Inspiration Every Sunday in 150 Words or Less. Get inspired everyday with our Instagram account, sunspiration_everyday with inspirational quotes, motivational messages & sweet nothings.

PS: My friend from Switzerland sent me the "Under the Milky Way" song. I completely forgot about this classic, but the video is beautiful and inspires my soul. It reminds of the times of sitting on the beach in Australia, staring at the southern hemisphere sky and the Milky Way. I hope you find it inspirational. 

Let's Connect!

Are you looking for a budget and time friendly meal? If so, pasta dishes are one of the easiest meals to make. Yes, it's easier to boil some noodles and dump a can of sauce on top, but making something quick and healthy is hard to come by these days. 

Vegan and vegetarian cooking has come a long way. Plant-based cooking is much more sophisticated, which I love, but for many, it is challenging. The ingredients are either expensive or requires one or more "hard to find" ingredients, or is a time intensive task. 

My motto is that healthy doesn't have to be hard, expensive or time-intensive project. And this 20-minute inspires people to cook their pasta differently. 

I created this pasta with the rainbow in mind. I aimed for color while "rooting" to the seasonal "fruits of nature." Feel free to exchange the vegetables for ones that you prefer. Enjoy!

20-Minute Fall Harvest Pasta 
Cooking Time: 20 minutes
Serves 3-4 people

Ingredients:
1 bag of pasta
1 small zucchini, chopped
1 small squash, chopped
2 garlic cloves, minced
1/4 cup chopped onion
1 red pepper, chopped
2 carrots, chopped
1/2 tsp basil*
1/4 tsp oregano*
olive oil
salt + pepper to taste

Directions:
Bring water to a boil in a pot and cook the pasta according to the package directions. 

Place one tablespoon of olive oil in pan on medium-low heat and begin prepping the vegetables, starting with the onion and the garlic.

Once the onions and garlic are chopped, add them to the oil and cook for 2-3 minutes. Next, add the carrot and spices and cook for 2-3 minutes (continue prepping vegetables as you'll gradually add them). 

Next, add the remaining vegetables and if needed, add additional olive oil and a dash of salt and pepper. Cook until edible. 

Once noodles are finished, drain and return it to the pot. Add olive oil and basil to the noodles and mix. Mix in the vegetables once finished and adjust any salt, pepper, spice and olive oil flavoring as needed. The noodles soak up the olive oil so you may need between 1-2 tablespoons. 
​
*You can use italian spices instead if you dont have individual herbs.

Optional: Add a pinch of paprika on top of the pasta for some zip. 

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