Uplands PEAK Sanctuary

I feel like I should start with one of those... WARNING: There will be no graphic images and the information you are about to read contains words that may cause heartfelt emotions, which are in no way trying to make you join the cult movement of veganism ;) 

In all seriousness, I have several clients, students, friends and family who are not, and may never be, vegan.  My only hope is that you take 5 minutes to read this to gain a better understanding of why I am driven and passionate about helping Uplands PEAK Sanctuary.

I do not see a separation between cats and dogs or cows and pigs.  To me, they are all incredibly beautiful beings full of life, love and personality. Getting to know the residents of Uplands PEAK, and each of their courageous stories (which are available on their website), brings me pure joy in knowing they are now living a life of peace and harmony.

Not to bore you with the journey that led me to veganism, but it is through this journey that I have met some amazing people who are hell-bent on living their dream of helping abused and neglected farm animals.  Who are these tenacious people I speak of?  Michelle and Mark Pruitt are the founders of a young farm sanctuary called Uplands PEAK Sanctuary.  This sanctuary is located in the heart of agriculture in Salem, Indiana.  While they possibly could have had one of the funniest reality TV shows displaying their day-to-day interactions and making them millions, they opted instead to quit their full-time paying jobs, put their words into action and shovel $%#@. Speaking on behalf of all beings is wonderful and needs to happen, but there also needs to be a lot of activity behind those words for a positive difference to be created in those animals lives.

Running a non-profit farm sanctuary is no picnic, the stress of care, upkeep and the constant pressure of figuring out how to raise funds to continue is incomprehensible to most.  Of course the reward is knowing that they are part of something real.  They get to see their efforts everyday in watching once abused animals run, play and roll over for belly rubs.  Look into the eyes of a farm animal and you will be hard pressed not to see a will to live, a will to be loved and a will to give love.  It is through the determination of Michelle, Mark, many volunteers, sponsors, visitors to events and donations that make such a place possible to exist.

I am not here to tell everyone they are evil if they do not become vegan.  My goal is for you to think about how your choices may or may not have an impact on other beings, and what you can do to make a positive difference somehow.  Being plant-based is one way to make a difference, but there are many other ways too.  Visit their website, sign up to volunteer at the sanctuary, if they are too far, make a donation or become a sponsor.  If you have a skill or talent that could benefit the sanctuary, consider offering that to help the sanctuary cut costs or to raise funds.

Don't just sit back and wait for someone else to help those in need.  People like Michelle and Mark are beacons for change.  I want to see everyone care about other beings, to set the ego aside just long enough to allow the heart to choose their actions.  As Mahatma Gandhi said "Be the change you want to see in the world."  The question you need to ask yourself now is "how can I be that change"?

This Pain Does Not Define Me!

We all have our own wars we deal with, whether they are internal, external, private or social.  I have touched on this issue before, but wanted to go more in-depth today.  I want others to know that they are not alone and that there is a choice, and opportunity, to change their current situation.

First, you beautiful readers, know that my goal is not to judge or criticize.  My goal is to offer tools for feeling well and living a life that makes you happy.  What I offer is based on personal experience and education.  Not having to suffer with pain or not having to change plans because the body and mind aren't cooperating that particular day is what I am suggesting.  Of course, you do not have to do every single thing I suggest, you can even ignore everything mentioned.  We all have choices, everything we do and say is a choice.  However, keep in mind that with that, you are also choosing to continue in your current situation.  In the words of Donald Altman, "If you truly want to change your life, you must first be willing to change your mind".  So, you can decide to set aside your ego for the next few minutes, allowing yourself, truly allowing yourself, this time to be open to the possibility that you do not have to be defined by your pain any longer.  YOU can decide that YOU are in charge of your body and mind and, through some adjustments, you will begin living a life that gives you freedom and joy.

My battle happens to be an internal one, as each day I fight the demons of auto-immune disorders.  So what is an auto-immune disorder?  The list is lengthy, but in a nutshell, they are diseases that cause the body to attack its own tissues (joints, joint lining, blood vessels, lungs, eyes, skin, kidneys, brain, heart, liver, thyroid, blood cells, nerves, lymph nodes and small intestine).  Sounds like fun, right?  At this moment I know I have four auto-immune disorders (RA, Lupus, Sjogrens and Celiac), all of which I found out I have due to several miscarriages, which is what prompted me to start getting tested for what may be causing the miscarriages.  Low and behold, each of these definitely played a part in the miscarriages. In hindsight, the miscarriage were a blessing in disguise because they pushed me to take action in finding out why, and in the end this gave me Gracie, one of the greatest loves of my life.   At this time I still was not aware, other than conventional medicine, as to the ways to strengthen my internal army against this lifelong fight I had ahead of me.  Did I really want to be on medications for the rest of my life?  Was I really okay with spending days in bed when the inflammation was so bad that I couldn't walk? Hell no!  I was determined to enjoy my life, teaching my children that pain does not need to define who we are.  Does this mean you ignore it and pretend like all is well?  Of course not, that would only lead to more tissue damage and deteriorating at a faster rate.

Well now what?  I enrolled my ass in training programs that gave me hope of finding peace.  Did I think they would all work?  That is not the point.  What I did know was that I was not taking pills forever and that I was determined to try everything possible.  If I didn't try, then how would I ever know what might help?   This is not to say that all conventional medicine is bad.  On the contrary, conventional medicine can help in immediate and emergency situations.  My concern was that chronic issues and longterm medications would only be fixing symptoms, causing a slew of other problems.  Symptoms should never be masked with medication.  Just because you no longer feel the pain does not mean you are magically better.  In reality you are putting a band aid on the issue, all the while damage is still occurring, you just won't know it until, often, it's too late.

For me, transformation and wellness began through a Yoga Teacher Training Program, the moment I ditched dairy and became more aware of my food choices.  Don't worry, I am not trying to get you all to hop on the vegan wagon.  That is also a choice that needs to be one you want to make, rather than feeling forced.  Personally, my children and I are vegan (my husband is vegetarian) because it aligns with our beliefs and because it provides us with the health we need at this time.  Believe me, I have several clients that are not vegan.  Even with not being vegan, has their health improved since being in my program? Yes, because they made smart adjustments that eliminated triggers causing inflammation and pain.

Depending on how toxic your body is, you may experience some withdrawals when you initially make the adjustments I will suggest.  The same thing happened to me.  The first month was awful and I was sick, but I had been told by a dear friend and mentor, Shelli Carpenter, to allow the body to flush it out.  I listened because I knew that getting rid of pain had to be better in the long run.  This was 5 years ago, I now go once per year to get blood work checked and, barring any disasters such as one of my lovelies who broke her wrist, we do not need to go to the doctor.  Aside from the elimination of pain, do you even know how much money that saves?

*By all means, please discuss any adjustments with your doctor before implementing changes listed here.  Most doctors now are also checking their ego's at the door, putting the health and wellness of their patience first by being open to other possibilities of curing, reversing or eliminating symptoms and disease.

Take your time in adding or adjusting items in your life.  This does not have to be all or nothing.  Start with a few things, giving each at least 3 weeks before saying it doesn't work.  Often, our bodies and minds need several weeks to eliminate toxins and to re-train itself for any improvements to be seen (this is especially true when it comes to the tastebuds, particularly for those consuming lots of processed foods or artificial flavors and dyes).

Ways to Reduce or Eradicate Pain:

Homemade Almond Milk

1.  Eliminate dairy, even if you buy organic, ditch it.  Dairy is one of the highest inflammation causing foods known.  Believe me, you can get the calcium needed from other sources.  Most of the calcium in dairy cannot be processed or assimilated by our bodies anyway. There are lots of non-dairy options that taste amazing.  For cheaper options, check Trader Joe's, Costco or Sam's and, if you love to cook, you can go to the search box at the top left, put in a key word (milk, pudding, etc.) and view past posts for recipes to make your own milks, cheeses, puddings and I'll post a yogurt recipe soon.

2.  Forgo chemical cleaners.  All of those clean smelling sprays, wipes, laundry detergents, shampoos, toothpaste, etc. are tricking you into thinking things are clean.  True, they may kill germs, but they are also slowing killing you and your family.  Harsh? Do your research to learn how accurate of a statement it is.  Check the Environmental Working Group to learn what to avoid and what many name brand cleaners, cosmetics and sunscreens are doing to your body. This is also a great place to find what produce to buy that is organic and which ones you can choose that are conventional, it's called the Clean 15 and Dirty Dozen.

3.  Add in a daily probiotic.  Our bodies need good flora (bacteria) and when the bad bacteria overtakes the good, the delicate internal balance gets out of whack, causing all kinds of chaos.  Do you have rashes, headaches, yeast infections, hormone fluctuations, digestive woes, constipation, vitamin or protein deficiencies even though you're taking in enough?  Making a probiotic part of your routine can fix many, if not all, of these issues. There are several brands on the market.  I prefer the kind that need to be refrigerated and that I only need to take once per day.  Prices range from $18.99 for 90 capsules to $45 for 30, so compare shop before buying.  Pricier does not necessarily mean better.

Ahhh, Savasana

4.  Experiment with other physical activities that encourage healing of the entire body and mind.  You do not need to get as drastic as I did by enrolling in teacher training programs.  Simply start exploring things such as yoga, reiki, acupuncture, acupressure, massage, Tai Chi, Quong Chi.  All of these help with health and healing through integrated movements, postures, breathing techniques and cognitive intentions. Search your area for certified instructors.  For yoga, search Yoga Alliance to find qualified teachers near you.  There are many forms of yoga so don't discount the first one you try if you don't like it.  Try other forms or other teachers to find one you click with.

5.  Be more aware and mindful of your food choices.  Pay attention to what bothers you. You may even want to have a journal, listing quick notes as to what you ate or drank and how you feel immediately after, several hours later and the next day.  Getting a headache is not normal, having cramps after eating is not normal, being constipated or having diarrhea is not normal, find out what is triggering your symptoms.  Don't fall into the trap of making excuses by saying "I'm going to enjoy my life and eat what I want".  The reality is, you are not enjoying your life, you are suffering.  Enjoying a taste for 5 minutes on the tongue vs. a lifetime of pain is not worth it in my book.  Once you realize triggers (which may be gluten, refined sugar, chemical laden produce, meats, artificial dyes, artificial flavors, preservative, etc.), then start swapping things out.  There are so many options out there now and, again, search my posts for recipes.  Having a treat without these things is possible and if, once in awhile, you have the trigger foods it's okay, just be aware of how you will feel afterwards and then get back in your routine.

Vegan Chicken Scallopini w/ Salad

6.  If consuming meats and/or fish, know where your food comes from. Trust me, it matters.  For me, I still do not like the end result, but for others, eliminating meat is not an option at this time, so do your homework.  Find local sources, visit the farms, check out local farmers markets.  Make sure the animals truly roam free and do not get or eat ANY chemicals.  What they eat, you eat.  Even if you already consume organic, know for sure how they are treated.  Just like us, they have hormones, if they are treated cruel, you are ingesting those elevated hormones that send your hormones into a frenzy.  If cost is a concern, think about your portion size.  Our view of a normal portion size is completely wrong.  By reducing portion size to normal, you can afford the healthier options.  A normal portion is about 3 oz., the size of a bar of soap.  You can also aim to have meat free meals at least 3 times per week to cut cost even further.

7.  Find support.  With social media, it is now easier than ever to find groups, meeting others who share your experiences.  If joining a group or connecting with others is not your thing, seek out family or friends who can help by listening or, if you choose, holding you accountable to continue your adjustments.  You may also want to hire a Health Coach (in or around Louisville, or if Skype/Face Time works for you, contact Tiffany Bright) or Life Coach (in or around Louisville, of if Skype/Face Time works for you, contact Shelli Carpenter) to assist you on your journey.

You can feel better.  It's about taking the first step on your road to recovery.  You can be the boss of how you live your life, do it in a way that grants your body and mind freedom.

What Is Yoga Really?

What is yoga?  Well, it might be easier to say what yoga is not. Yoga is NOT a religion.  This may come as a surprise to many. I think Meagan McCrary says it well "Although deeply embedded in Hindu tradition, yoga is not Hinduism, nor do you have to be Hindu to practice yoga.  Yoga is a methodology for personal and spiritual development, composed of different philosophical systems that prescribe a certain way of living and interacting with the world at large, with its own decree of morals, scriptures, physical postures, cleansing practices and breathing and meditation techniques".

I pay special attention to the words, personal development.  Yoga is precisely that, a personal journey, and how you move through that personal journey depends on the individual.  For some, spirituality does not need to enter at all, they are only interested in the physical aspect.  Others bring in their own spiritual beliefs to deepen the practice. That's the whole point of yoga, to find your way, whatever that means to you.  

I thoroughly enjoy practicing and teaching in groups and in private sessions.  The group atmosphere can give a sense of belonging, knowing there are others sharing similar feelings, emotions and energy.  However, private sessions can be equally healing physically, emotionally, mentally and, if you want, spiritually.  

On the physical side, for me, yoga is a way to heal and keep my body fluid.  At almost 42, and having four auto-immune disorders that definitely target mobility, I find it imperative to practice regularly.  There is nothing wrong with those that practice for the pure sake of practice.  I often find though, that the more you practice the postures and begin to see and feel the results, it just naturally causes people to explore further into how yoga can heal on other levels as well, such as mentally and emotionally.    

Knowing how well it makes me feel physically, my practice grew to be more.  I am now more aware of my body, words and actions than I ever have been and how they make myself and others feel.  I was raised Catholic, baptized in a Catholic Church, went to a Catholic school from K-12, married in a Catholic Church and all of our children have been baptized in Catholic Churches.  So of course there are many aspects of the Catholic Church that I follow and believe in, but I also now read and follow portions of other religions as well.  I guess if someone asked me what religion, or spirituality, I follow it would be hard to pinpoint just one.  I use what feels right from many.  What I have found along my own journey is that many religious beliefs overlap and most hold the same value, which is to live a life full of love, kindness and compassion.  So in the end, why should it matter what spirituality you bring into your yoga practice?  As long as you act with pure intentions that are grounded in love, kindness and compassion, isn't that all that should matter?  I think we sometimes get so caught up in OUR way, that we lose sight of what we really believe to begin with. 

What I love about yoga is that there are no set in stone laws or rules, rather, there are guidelines to how you should be living both on and off the mat.  I am sure many would find the yoga guidelines to be quite similar to what they have been taught at Sunday School. Even in a group, yoga is an individual practice.  The individual needs to decide for themselves what works and what does not.  I end my classes with one vibration of OM, but I always let students know that they do not have to do it.  OM, by the way, simply means Universal vibration or sound.  Since we are composed of over 60% water, vibrations can create balance and harmony in the body and mind, but if that doesn't work for some, then don't do it.  

Some people may be turned off of yoga due to the misconception of of deities, which by the way, are not gods per say, rather, they are there as guides.  Deities allow you set your intention, so choosing a deity for wisdom may work some days and others you may be drawn to a deity that promotes compassion.  Regardless of what you follow, deities, gods or God should never be made as the scapegoat for our problems.  Pouring our problems onto them is not their purpose.  Their purpose should be seen as being a base to turn to, looking to them for ways in finding the lessons in all things and to offer support and strength.  So much healing has come to me once I realized this.  We place this false sense of hope in objects, and then feel hurt and let down by them when what we have asked of them does not happen.   

Yoga can be as spiritual or un-spiritaul as each person wants.  The gift that yoga offers is a gift of healing, and however far we want that healing to occur is up to us.  Make your practice one that fits YOUR needs and desires.  Whether you are looking for physical health, or if you are wanting healing on all levels, is something you will decide for yourself. Over time, your practice will change.   Honor yourself by allowing this change, knowing that yoga is always there to support, heal and guide you.     

Italian Dream

If you have ever had the pleasure of reading Eat, Pray, Love by Elizabeth Gilbert, then you understand how reading about the glorious foods she experienced while in Italy caused me to salivate at the mere imagery of all the ingredients.  I do not have one ounce of Italian blood running through my veins, nor have I ever visited, but that does not mean I can't appreciate all the amazing creations coming from that, oh so important, part of Europe.  I mean, who doesn't love a meal of pasta, sauce and veggies?  Don't even get me started on all the possibilities, forgive me while I day dream about my magical trip to Italy.

Okay, back to reality.  Unfortunately for me, and many family members, eating traditional pasta comes with a price.  In how we pay, would be through bloating, headaches, rashes and severe abdominal pain.  Not much fun, I assure you.  So what to do?  If you have Celiac, gluten sensitivities, or if you just don't want traditional noodles, you can find grocery shelves stocked full of choices.  Nowaday's, it's easy to find pasta made from corn, quinoa, rice, and even legumes.  Texture and flavor preference will determine what you may want to use.  I like the bean pastas because it is one ingredient and is full of satiating protein, but we have used the others as well.  Here are some of our favorites: Jovial, Ancient Harvest, Trader Joe's (you get a big 16 oz. bag and it's super cheap, only $1.99!) and Explore Asian.  The trick with gluten free is to follow the directions exactly and, for most, rinse well so you get perfect noodles without tasting starchy or mushy.  My girls really enjoy the pasta and we all feel so much better using them, the best part is we still get to enjoy all the recipes we love.

Do you think I could stop at gluten free noodles?  Uh, no, of course not.  See, the problem was, the cleaner I ate, the more whole foods I craved.  I wanted to still have the feeling of eating pasta dishes, but wanted the fresh taste of whole ingredients.  Well, now what?  I bought a Spirooli, that's what, and I started roasting spaghetti squash.  My girls eat pretty healthy, but after doing this numerous times, they started asking for the veggie noodles or spaghetti squash themselves, in addition to their pasta.  The fun thing about the Spirooli is that is comes with different plates that you can change out to create various shapes and lengthens of "noodles".  My kiddo's get a kick out of making their own noodles, which then makes them even more inclined to want to eat them ;).  Spaghetti squash is just another bonus from nature.  Come on, the name says it all, right?  After roasting the squash, using a fork you get these perfect stringy "noodles".  Oh Mother Nature, I love you!  Does this mean I will stop buying and eating pasta?  Don't be silly, the gluten free pasta is delicious, nutritious and the kids like it. Now on to the recipes.  You didn't think I would say all this and not share a recipe or two did you?

Roasted Spaghetti Squash
Serves 4

Ingredients:
1 Spaghetti Squash
1/2 Tbsp. Avocado Oil (divided)
1 tsp. Himalayan Pink Salt (divided)
1/2 tsp. Ground Black Pepper (divided)
1 tsp. Dried Thyme (divided)

Directions:
1. Preheat oven to 400 and line a baking sheet with parchment paper.
2. Wash off squash and then place the entire thing on the cookie sheet.  Bake for 15 minutes.  Remove and allow to cool, or using oven mitts, proceed to the next step.
3.  Step 2 allows the squash to soften enough to cut it without the struggle.  Slice through the squash from stem to root base, being mindful of your fingers.  *Scoop out seeds.
4.  Lightly brush the inside of each half with oil and sprinkle each with the salt, pepper and thyme.
5.  Turn squash over and place on cookie sheet.  Bake an additional 45 minutes.
6.  Remove from oven, allow to cool slightly, or using oven mitts, gently scrape the inside of squash with a fork to create the stringy "noodles".

*Save the scooped out seeds to plant so you can have a supply of spaghetti squash at your disposal.

Creamy Tomato Sauce

Serves 4-6

Ingredients:
1 c. Raw Cashews
1 c. Water
28 oz. BPA free can of crushed tomatoes, with juice
1 tsp. Himalayan Pink Salt
1/2 tsp. Ground Black Pepper
1 Tbsp. Dried Basil or 1 c. Fresh Basil
1/2 Tbsp. Avocado Oil
heaping 1/2 c. Sweet Peppers, chopped and seeds removed
heaping 1/2 c. Sweet Onion, chopped
2 tsp. Minced Garlic

Directions:
1.  Place cashews, water, tomatoes with juice, salt, pepper and basil in a *high speed blender.  Let sit while prepping the peppers and onions.
2.  Heat a medium skillet over medium/high heat for one minute, add oil, heat an additional minute.  Add chopped peppers and onion.
3.  Reduce heat and sauté for 5 minutes or until soft.  Add garlic and cook an additional minute.  Turn off heat, leave on burner.
4.  Blend the cashew mixture until smooth.  Serve over noodles, spaghetti squash or veggie noodles and top with the sautéed mix.  Alternately, if you want the sauce hot, pour blender contents into a small pot and heat on medium until reaching desired temperature, since it is a thicker sauce, watch for scorching.

*If your blender won't blend nuts into a smooth mixture, soak the nuts for 2 hours or boil them 5-10 minutes, drain, rinse and move to step 1.

Have fun, experiment with different spices and flavors.  Don't be afraid to harness your inner Italian :)

5 Minute Lunch

It's no secret that I love food and being in the kitchen, but with all this sunshine and warmer temps, who the heck wants to be inside all day?!  We plan on spending our day outside at the Mighty Kindness Hootenanny in Louisville that happens each year around Earth Day.  It is so much fun and offers everything holistic, okay, okay, I know, focus Tiffany, back to the 5 minute lunch.

One of our favorite go-to foods is avocado's.  Why?  Well for starters, they are packed with more potassium than bananas (sorry bananas, I love you, but it is what it is), Vitamin K, Vitamin C, Vitamin E, Fiber, B vitamins and healthy fats (which equates to a healthy heart and reduced inflammation).  Beyond all the healthy facts, they are extremely versatile.  This means you can use them for savory dishes, sweet dishes and use them to add a rich and creamy texture to anything from dips to smoothies.  For today, it gets even simpler (is that a word? oh well), we are just going to mash them right in their handy little cup they already come in.  So, what are you waiting for? Get to the kitchen, mash up some avocado, and then get your butt outside!

5 Minute Lunch
Serves 1

Ingredients:
2 slices bread of choice (sprouted, GF, whatever)
1/2 Avocado (pit removed) *see note
Coconut Butter
1/2 tsp. Dried Thyme (divided)
2 tsp. Nutritional Yeast (divided)
1/8 tsp. Himalayan Pink Salt (divided)
1/4 tsp. Ground Black Pepper (divided)

Directions:
1.  Toast bread to your preference.
2.  After toasted, lightly spread with coconut butter.
3.  Coarsely mash avocado right in the peel.  Divide the mashed avocado between the two slices.
4.  Sprinkle each of the remaining ingredients over the avocado and enjoy.

*Note: Avocado's will brown quickly due to oxidation.  If not using the other half of the avocado within a day, keep the pit in the other half, place in a freezer proof baggie and store in the freezer.  When ready to use, remove from the freezer, place on the counter to thaw and you will have a bright green avocado as if you had just sliced it open.

Cashew Oatmeal, Yes Please!

I am definitely a fan of oatmeal, but the other day I found a way to make the most dreamy, creamy oatmeal EVER!

We make our own milk and are generally well stocked with almond, cashew and, occasionally, coconut milk.  I tend to gravitate towards the almond, but for whatever reason on this particular day I reached for the cashew and, oh my god, am I glad I did!  Not only is oatmeal a versatile, nutrient rich meal, but it has staying power, which translates to less chance of unnecessary snacking for me.  You know, the good ole' stick to your ribs kinda food.  As if oatmeal wasn't powerful enough, I like to add in super hero foods and spices such as fresh fruits, dried fruits (no sugar added), nut or seed butters, raw pepitas, raw hemp seeds, ginger, cinnamon or cardamom.    There is no reason to have the same thing every time, changing it up keeps things interesting, making eating more enjoyable, rewarding and satisfying.  Some days I want things a little sweeter, so I'll add a touch of pure maple syrup, coconut nectar, yacon powder or coconut sugar. See, what did I tell you?  The options are endless.  Okay, okay, on to the dreamy, creamy recipe, but be sure to prepare things quietly so you don't wake the kiddos or fur babies.  I promise, you want to eat this is peace and quiet, enjoying a little moment of delectation for your tastebuds.


Dreamy, Creamy Oatmeal
Serves 1

Ingredients:
1 c. cashew milk (see below for recipe)
1/2 c. old fashioned gluten free oats
1 Tbsp. natural or organic crunchy nut butter
1 Tbsp. coconut nectar or pure maple syrup
1 Tbsp. dried unsweetened cherries
1/2 tsp. pure vanilla extract
1/2 tsp. ground cinnamon
1/4 tsp. ground cardamom
1-2 Tbsp. raw pepitas (pumpkin seeds)

Directions:
1.  Place small pan over medium high heat, add milk.  Watch and stir constantly to prevent scorching.
2.  Bring milk to a slow boil, add oats and reduce heat to medium or medium low.  Still stirring.  Allow oats to cook according to package directions (I used Better Oats, Raw Pure and Simple Old Fashioned Oats which took about 5 minutes). Add a tablespoon or two of water if it gets too thick.
3.  Once oats are softened, leave pot on burner, but turn off heat.  Add all other ingredients, the residual heat will allow the ingredients (especially if using nut or seed butter) to become fully incorporated.
4.  Additional milk can be added to suite consistency preference.  Sprinkle with a few extra dried cherries, pepitas and serve.

Cashew Milk
Serves 8-9

Ingredients:
2 c. raw cashews
6 c. filtered water
1/2 tsp. pure vanilla extract
1/4 tsp. ground cinnamon (optional)
1-2 Tbsp. raw agave (or 10-12 pitted dates)

Directions:
1.  Place cashews in a glass bowl and cover with water.  Allow water to cover by 2 inches as nuts will absorb water while soaking (if using dates, soak them as well).  Allow to soak overnight or during the day and have breakfast for dinner :)
2.  Drain and rinse.  Add 6 cups fresh water to a high speed blender (I use a Vitamix).
3.  Add remaining ingredients and blend until well blended and smooth.
4.  No need to strain cashew milk, just pour it right into an airtight glass container and store in the fridge.  Will last 3-4 days.

*Note that homemade milk will separate while stored, just give it a swift shake or stir with a spoon prior to each use.

Making your own milk not only guarantees that you know exactly what is in it, but it also gives you the opportunity to make it as rich and creamy as you prefer.  Now get those ingredients soaking and maybe take a little soak of your own too!

My Parental Memoir

Being a parent has been the most beautiful, stressful, amazing, anxiety ridden, wondrous job I have ever had.  I'm sure any parent can tell you that the moment your child is born, your life changes completely.  Everything you do or don't do affects your children.  I almost think there should be someone to preside over a wedding for you and your child on the day they enter this world.  This way you get to go through all the vows of how, for their entire lives, you will you love, care and respect this little being, with the added caveat of "for better or for worse".  That last line is oh so important for parents to realize from the get go.

Moving through parenthood, I have found things that benefited us as a family and things that I have changed as each one grew.  Parenting is a life of trial and error, but the most important thing is that you are acting from a place of love.  Although my husband's and my techniques may not always have the results we intended, we acted with pure intention.  Parenting isn't about manipulating your children into behaving a certain way, it isn't about putting on a face so that others think you're the best, it isn't about being their friend (that comes later in life).  As we have realized, parenting is about teaching, but it is also about learning.  Part of that learning comes from your children.  Letting go of the ego that wants to always be right we have come to understand that at times we, as parents, are the students and the children are our teachers.

My husband and I have been on quite the roller coaster ride, but it is one that we do not intend to get off of, even through the "for worse" times.   For us, open parenting has been one thing that has benefited us and our children.  With this, I mean that we do not hover over every little thing they do.  Children will, and should, learn to make their own choices.  Even though there have been, and will be, plenty of times that we could foresee the train wreck in the distance, they need to learn there are consequences to their choices.  Would I like to keep each of our children in this safe little bubble I created in my mind?  Absolutely, but then what would be the point?  What kind of life would this be for them, or us, without experience as the guide for future choices.  Our children know that they can tell us anything, and believe me, some things we really wish they would have kept to themselves.  Nevertheless, they need to know there is someone there that will not judge them, because there will be plenty of other children and their parents who have mastered the art of judging.  

We have learned that there is no sense in pretending our children are angels 100% of the time.  We know, and they know we know, that they are not perfect little angels.  Expecting perfection is a tragic mistake parents make.  In wanting perfection, you are only setting yourself and your child up for failure.  Perfection is an unattainable word that exists in a magical land.  In my humblest opinion, get rid of it!  Our children have made mistakes, just as we have.

When children put on the Eddie Haskell effect, as I call it, they are not being themselves, instead they are putting on a false perception to deceive.  Don't get me wrong, children should be taught manners and common courtesy (which, by the way, is lacking for many, including their parents).  What I am talking about it the over the top, fake, huge smile and high octave voice that many use to hide the not so great behavior they really do when not around their parents and other adults.  This is where I believe my husband and I have made positive connections with our children in that they do not feel they need to put on a mask, which then results in poor behavior and choices behind our backs.  If your child is a teen and seems to be this super sweet angel all the time, you might want to reevaluate the situation and be honest with yourself.  In my opinion, this is a disservice to them as they will grow up to be unhappy adults who wear a mask and pretend to be something they are not.  When, in reality, they are extremely miserable inside and this will create all kinds of health and relationship issues.

I am not a psychologist or relationship expert, all I know is what works and does not work for myself and my family.  What I do know is that we have raised strong, intelligent, honest and compassionate beings.  To elaborate on the last point, in teaching our children compassion for others, they have learned to have compassion for themselves as well.  Having compassion for themselves is a critical step in their well being.  They know that there will be choices they make that may bring positive or negative results, but they also know with that comes experience and lessons, leading them to continue growing into the exquisite beings they are, inside and out.  xoxoxo

7 Days of, Why Yoga?

In case you missed it, here are all of the 7 Days of, Why Yoga? in one location.  Yoga, meditation and breathing have done wonders for myself and my family.  The benefits are so numerous I could do 30 Days of, Why Yoga? and not run out of topics.  As with anything, yoga should be done for yourself, no one else.  Once you let go of all the external reasons and focus on YOU, your practice becomes even more beneficial and the results in the mind and body are, dare I say, miraculous.  So, without further ado, we are off to Day 1.

7 Days of, Why Yoga?

Okay, we all know, or have at least heard, the usual benefits of yoga like increased flexibility, balance, focus, but what if I told you there are other benefits outside that view. Over the next 7 days, I will share with you reasons that may surprise or intrigue you as to how and why you should consider adding yoga to your weekly, or even daily, routine.

Day 1: The Journal of the American Dietetic Association found a strong association between yoga practice and weight control. Why? Researchers attribute it to eating mindfully. Practicing yoga teaches us how to stay calm when faced with discomfort. This connection carries over into other areas of our lives, making it easier to incorporate healthier choices. What's more, the study found no such link between mindful eating and other types of physical activity.

Day 2: Depression can overtake our lives, leaving us feeling out of control. We all have down days and cloudy, rainy weather does not help to brighten our mood. When depression is trying to take hold, a study in the Psychiatric Rehabilitation Journal, found those practicing yoga had decreased levels of depression after class. Yoga relieves stress from the body and mind by raising endorphin levels. This leaves a feeling of calm, happy centeredness. To truly kick depression to the curb, try incorporating yoga at least twice per week for 30 days and see how you feel.  

Day 3: Bye Bye digestive woes. Yoga activates the part of your nervous system responsible for relaxation. This, in turn, helps to reduce stress in the body which wreaks havoc on our bellies. No more spending countless hours in the bathroom. Studies show that regularly practicing yoga balances the nervous system, allowing you to maintain digestive health.

Day 4: Metabolism a little sluggish? Practicing yoga at least twice per week can give your metabolism just the boost it needs to get back in the game. Certain postures, such as inversions (downward dog) and those that bring the chin to the chest (bridge) help to stimulate the thyroid and parathyroid glands in the neck. Coming out of the postures brings a release and, therefore, sends more blood flow to the region in the neck which improves circulation and regulates metabolism.

Day 5: The National Sleep Foundation states 48% of Americans struggle with insomnia, 22% facing this struggle on a daily basis. Lack of sleep results in more than just leaving us feeling tired. The effects can create issues with safety on the job, at home, on the road, it can increase the risk of heart disease, depression, anxiety, weight gain and it destroys grey matter in the brain. So what are we to do? Various studies, including one from Harvard Medical School, found that having a regular yoga practice, combined with some form of meditation, greatly reduces sleepless nights. Participants in the studies reported that it took less time to fall asleep, they slept longer and they felt more rested upon waking up. Even better, these results were noticed almost immediately after incorporating yoga and meditation into their routine.

Day 6: Clear, Radiant, Glowing skin is an added perk to practicing yoga regularly. You don't have to practice Hot Yoga to create heat and warm up the muscles, tendons and ligaments. By flowing through any series of postures or breathing techniques you allow the body to rid itself of toxins, balance hormones and reduce stress, all of which leaves you with smooth, toned, supple skin. For the face in particular, inverted postures such as downward dog, forward folds or dolphin brings the blood flow towards the face resulting in a healthy, less wrinkled, complexion.  

Day 7: Although this area has lots of amazing things to offer, I think we can all agree that one of those things is not so great. According to the Asthma and Allergy Foundation of America, more than 50 million American's suffer from Allergies, with Louisville, KY. always ranking in the top 5 for the worst. Allergies can appear as breathing issues, skin rashes, Asthma, eye conditions and more. They can cause auto-immune disorders to flare up, make us tired and just down right miserable. Stress increases the allergy response, but don't despair, there is hope! Research shows yoga poses that invert the upper body (downward facing dog), backbends (bridge) and chest openers (cobra), combined with breathing techniques (alternate nostril breathing) help in alleviating allergy symptoms. Yoga calms the individual and gets lymphatic fluids moving and draining, all of which can prevent allergy symptoms from becoming worse. So on your way home from yoga practice go ahead, "stop and smell the roses".

Our Snow Day

Do I wish I lived in Hawaii?  Why, yes, yes I do, but I don't.  So, when the weather decides that everyone needs a timeout, and the town is pretty much shutdown, we make the best of it.  Since the girls are home-schooled, it's business as usual with the schooling side of things.  Then it's game on to make things feel warm and sunny.

*All recipes will follow the blog post, so be sure to continue reading for some deliciousness!

The day starts with taking the fur babies out to play, run around and tackle each other in the snow, they are extremely entertaining!  Then we all trample back inside and I begin preparing the *dogs breakfast (check out my post from May 26th and June 12th, 2014).  Knowing their bellies are full, I proceed to filling my belly with a warm cup of herbal coffee.  Taking a break from the caffeine for the last few weeks and I feel great, but still get the comfort of my morning cup with this awesome brand called Teeccino.  Along with the "coffee", I make some stovetop *oatmeal.  The girls were still sleeping, and I love being with them, but the morning's are my time to mindfully prepare myself and enjoy my breakfast in silence; no electronics, no talking, no TV, it truly is heaven, you should try it.  Then off to the home office to begin posting cancellation notices for class, sending emails, updating sites.

Once the girls wake up it's cereal made from beans, Power O's by Love Grown Foods, with our *homemade almond milk.  Okay, I know how that sounds completely unappetizing, but seeing as we limit the processed stuff, this product is a perfect compromise and only has a few whole ingredients.  The girls love it!  On to a few hours of school and then break time as the girls and dogs go out to play.  My youngest comes back in out of breath and red faced.  After changing into dry clothes and applying some unrefined coconut oil to her cheeks, we head to the kitchen for our lunch.

With all the extreme weather they were predicting a day earlier, I figured I might as well purchase some sunflowers to have our own sunshine inside.  Using the flowers as inspiration, the *juice for today was a bright and sunny creation.  That was good for me, but the girls also had *open face cracker sandwiches.

After lunch we decided to relax, but awhile later we needed to move our bodies with some yoga, which felt really good and was much needed.  Finally, it was about time to get dinner going.  So, what do you have for dinner on a snowed in day?  Breakfast of course!  *French toast with *maple cinnamon whipped cream.  I ended up making four batches because the girls couldn't get enough.  It seriously is so dang good!  Finished eating and on to preparing the *pups dinner, believe me, they have built in alarms in their stomachs when it's dinner time.  Now it's time for some chamomile tea and whoppin' the girls in Monopoly (my little one destroyed us the last time we played, so tonight's come back time :).

Sweet Potato Surprise (Dogs Breakfast)

Ingredients:
approx. 3 1/2 c. pureed sweet potatoes
9 c. old fashioned oatmeal (cooked)
2 tsp. ground cinnamon
1/4 c. natural peanut butter
Ground flax meal (my big girl gets 3 Tbsp., the other three each get 2 Tbsp.)
Probiotic (my big girl gets 3/4 tsp., the other three each get 1/4 tsp.)

Directions:
1.  Place probiotic and flax meal into each dogs individual bowl.
2.  Combine remaining ingredients into large bowl, mix well and divide accordingly (depends on weight.  Mya is 80 lbs. so she gets 4 rounded cups, Janie and Chevy are 36 lbs. so they get 2 3/4 c. each and Pugsley is 30 lbs. so he gets 2 1/4 c.)

Morning Oatmeal
Serves 1

Ingredients:
1/2 c. water
1/4 c. old fashioned oats
1/2 tsp pure vanilla extract
1 Tbsp. dried cherries
1 Tbsp. raw almond butter
1/2 Tbsp. agave or raw honey
2 Tbsp. raw pumpkin seeds
Homemade almond milk

Directions:
1.  Bring water to a boil, add oats, turn down to simmer cook according to package directions (time may vary depending on brand).
2.  Once cooked, add remaining ingredients, stir and enjoy.

Homemade Almond Milk
Makes about 2 liters

Ingredients:

2 c. raw almonds
6 c. filtered water
1/4 tsp. ground cinnamon
10-12 pitted dates* or 1-2 Tbsp. agave (depends on how sweet you like)
1/2 tsp. pure vanilla extract

Directions:
1.  Soak almonds in water overnight (make sure water covers them well as they will absorb some and puff up).
2.  In the morning, drain water, rinse and fill high speed blender with fresh water (6 cups) and almonds.  Process until well blended, 30 seconds - 1 minutes depending on blender strength.
3.  Place milk nut bag in bowl, pour blender contents through bag.  Squeeze bag to get all the milk out.
4.  Rinse blender, pour milk back in, add remaining ingredients and blend again.  Store in an airtight container in the fridge for 3-4 days.  Store almond pulp in a freezer proof bag in the freezer until ready to use in a recipe.

*You are straining, so if the amount of dates bothers you, you are not truly consuming the full amount at once because it's mostly in the pulp, which you'll use in another recipe to make multiple servings of muffins, cookies, pancakes, etc.

Sunshine Juice
Serves 1

Ingredients:
1/2 c. coconut water
2 large oranges (peeled, use peels for cleaning and deodorizing sink and garbage disposal)
1/2 c. papaya
1 organic cucumber
1/2 c. pineapple (optional if you want it sweeter)
2 large carrots

Directions:
1.  Place coconut water in a large glass.
2.  Send ingredients through juicer in order listed.

Open Face Sandwiches
Serves 1

Ingredients:
6 round crackers (the less processed and artificial ingredients the better)
6 pieces nondairy cheese of choice
2 pieces Tofurkey, cut into 6 pieces (optional, contains gluten so avoid if gluten allergy)
2 cherry tomatoes (optional), sliced into 6 pieces

Directions:
1.  Place one of each item on top of a cracker, repeat until all sandwiches are created.

Best French Toast Ever
Serves 2-3 people

Ingredients:
6 slices bread of choice (thicker drier bread works best when making french toast, we like The Little Northern Bakehouse or sprouted by Silver Hills)
1 ripe banana
1/2 tsp. ground cinnamon
1/4 tsp. ground cardamom
1 tsp. pure vanilla extract
1 tsp. coconut sugar
2/3 c. homemade almond milk
Coconut spray for griddle

Directions:
1.  Heat griddle over medium high heat for several minutes.
2.  Mash banana in a shallow bowl.
3.  Add remaining ingredients, whisk well.
4.  Dip each piece of bread in mixture, coating both sides, allow excess to drip off.
5.  Spray griddle with coconut spray, reduce heat to medium and place coated bread on griddle.  Cook 3-4 minutes each side or until golden brown.
6.  Serve with any toppings you choose.

Maple Cinnamon Whipped Cream
Makes about 2 cups

Ingredients:
1 can coconut cream (not light)
1/4 c. pure maple syrup (please no Aunt Jemima or Mrs. Butterworth :))
1 tsp. pure vanilla extract
1/2 tsp. ground cinnamon

Directions:
1. Place can in fridge for several hours to firm contents (although the Trader Joe brand is pretty thick so you don't really need to with that one).
2.  Scoop out cream and place in a bowl, there will be about 1/4 cup worth of water, drain water off and store it in an airtight container in the fridge for another recipe (like a smoothie).
3.  Add remaining ingredients and mix with a hand mixer until fluffy and well combined.  Store in the fridge until ready to use and to keep it from softening too much.

Protein Packed Dinner (Pups Dinner)

5 c. rice, cooked
4 1/2 c. great northern beans (made from dried to reduce gas and make it easier for them to digest, see March 16th, 2012 post for cooking dried beans)
1 lb. drained organic tofu
Nutritional Yeast (Mya gets 1-2 Tbsp., the others get 1/2-1 Tbsp.)
Unrefined Coconut Oil (Mya gets 1 heaping Tbsp., the other 1 Tbsp.)
Diatomaceous Earth (Mya gets 1 Tbsp., the others 3/4 Tbsp.)
Green Mush (Mya gets 1 Tbsp., the others 2 tsp.)

Directions:
1.  Place single ingredients into individuals bowls (nutritional yeast, coconut oil, DE, Green Mush).
2.  Place all other ingredients into large bowl, mix well.  Divide accordingly (for us it goes like this… Mya gets 4 rounded cups, Janie and & Chevy get 2 rounded cups, Pugsley gets 1 rounded plus 1/2 c.)

I hope you all enjoy our recipes as much as we, and the pups, do and please post your version or any comments you may have, I love to get the feedback!

Perception, Is The Glass 1/2 Full or 1/2 Empty?

My journey towards health and wellness has not always been a blissful experience.  At times, it has been downright shitty!  So why would I continue?  Not even trying to sound cliche, but the times that it has been blissful far outweigh the not so great times.  I've learned that the times I have felt there were negative moments, have really been blessings in disguise.

Recently, my oldest daughter and I were discussing how, through experiences and interactions with others, we all react to situations and people differently depending on our perception of the situation.  It is because of this belief that I am able to appreciate each moment, experience and interaction, even the not so positive ones.

In being honest with myself, each time that I hit a road block or was frustrated, I got to the point where I stopped blaming myself or others and allowed for time to just sit with the thoughts.  Asking myself serious question anytime negativity, despair or anger would arise has been the most therapeutic tool to healing and continuing on my journey.  At times my despair or anger would stem from a reaction to a food that was supposed to be healthy or from a person who questioned how and why my family and I live the way we do.  After my blood pressure calmed, I realized how silly a reaction that was and then began to dig deeper into what was really bothering me.  The answers to my questions are not always easily answered.  Often, it takes weeks or months for me to realize the answer, and sometimes, I find it in the most unlikely of places.  However, in allowing myself time, instead of reacting,  it has taught me that the way I perceive something is not always the way others perceive it or intended it.

For instance, take a text message or email.  The tone someone writes with is not necessarily looked at the same by the receiver.  Many times, it is the difference in perception that ignites serious conflict (in ourselves and others).  Responding immediately to comments that are not made with the best of intentions has also led to avoidable issues.  With this in mind, I am now able to press the pause button, take a breath and assess the situation.  This is where I start the internal dialog of questioning as to why I am feeling the way I do.  Is the person truly intending ill will, or is it that they are curious, have a different perspective altogether, or maybe they are just having a bad day and needed to lash out?

Whatever the reason, when and if I decide to respond, it will be from a more peaceful place.  This in turn generally elicits calm in myself and the other person.  Once in awhile the total opposite occurs.  If that happens, the conversation is done because I have also learned that some people just are not ready to reflect themselves.  Sometimes in staying calm it stirs up feelings that create a negative perception for them.  Ultimately this has nothing to do with me, rather, it is due to unresolved matter from their past or present. This too has been extremely therapeutic because in the past I would have taken blame or have been made to feel smaller by their reaction.  Now, I can actually feel compassion for their pain that is producing their response.  Opening my heart and mind to this form of thinking has been healing for me and it allows me to send healing thoughts and energy to them.  They do not need to know that I am doing that, just the fact that I am creates even more positivity within myself.

Through my growth, I now realize that I need to take in each moment and interaction as a lesson.  It is in this that my journey has blossomed.  I know I have much more to learn, but now I am ready to receive and I look forward with opportunities instead of glancing over my shoulder with fear.

WTF?

It recently occurred to me that, since the opening of the second studio, I have totally neglected my blog posts!  Although I am beyond ecstatic for the opportunity to share more yoga and other wellness options, I also enjoy putting my thoughts, ideas and projects onto paper (so-to-speak :)

Since the timing of getting back into posting is smack dab in the heart of freezing cold temperatures, I thought it only appropriate to share a recipe.  Drum roll please… Winter Salad.  WTF you may be saying, how it that a recipe for making us feel better about freezing cold temperatures!?  Allow me to explain my insanity.

I absolutely love fresh fruits and vegetables, but I find it especially difficult to add in cold dishes or drinks during this time of year.  So, I play a sort of mind game by tricking the body into getting fresh veggies by incorporating warm veggies at the same time.  What is this sorcery I speak of?  Well it starts by preparing roasted vegetables of some sort. This can be any mixture, with any number of spices to change up the flavor.  I prepare a big batch each time so that I can use them for sides at dinner during the week and as my secret weapon when creating a winter salad.  I also like to cook up dried beans (*see post from March 16, 2012 for dried bean prep), lentils or quinoa.  Again, prepare a large batch and store leftovers in 1 cup freezer proof baggies.  Preparing large batches at once saves time and ensure you have them on hand, after a quick defrost and warm up you are good to go.  Methods of defrosting and warming are numerous so I will save that for another post ;)  Once you have your veggies, beans, lentils, quinoa or whatever you decided, continue on with your Winter Salad creation.

Make your salad interesting and colorful.  By using colors and lots of options you will again "trick" the mind into actually wanting a salad in the winter.  There is no reason to settle for boring salads since that will not make eating enjoyable.  Food sustains us, can either heal or kill us, so I personally believe food should taste great and be something you look forward to.

Roasted Veggies
Serves 6-8 (or one several times throughout the week)

Ingredients:
1 medium onion, chopped
1 head of cauliflower, chopped
2 organic red bell peppers, seeds removed and chopped
1 bag of small purple potatoes, washed and cut in half
2 tsp. minced garlic
2 Tbsp. unrefined olive oil
1 tsp. salt
1/2 tsp. black pepper
1/2 Tbsp. dried thyme

Directions:
1.  Preheat oven to 400.
2.  Coat a large baking dish with 1Tbsp. oil, add all ingredients, toss to mix well.
3.  Drizzle remaining oil over top, mix.
4.  Roast veggies for 45-60 minutes or until potatoes are tender.

While veggies are roasting begin preparing the rest of your salad.

Smashed Avocado/Balsamic Dressing
Serves 1

This dressing is loaded with healthy fats which help to boost metabolism, increase carotenoid absorption, decrease inflammation, fight heart disease, regulate blood sugar and if that's not enough, it adds fiber, potassium, vitamin E, vitamin B6, vitamin C, copper and folate.  Wow, all this in one little piece of fruit!

Ingredients:
1/2 avocado, room temperature (pit removed, squeeze or scoop the inside into a small bowl)
2 Tbsp. balsamic vinegar (it is best to splurge here on a high end vinegar, the flavor is sooo worth it)

Directions:
1.  Smash avocado in bowl, add vinegar, mix well.
2.  Place the other half of the avocado in an airtight container in the fridge to maintain optimum freshness and delay browning.

That's it.  Were you expecting more?  If this is just too easy you could always add some spices if you want :)

Winter Salad
Serves 1

Ingredients:
2 c. greens of choice, chopped (the greener the better)
1/4 c. organic red bell pepper, seeds removed and chopped
1/4 c. garbanzo beans, cooked
1/4 c. carrots, chopped
1/4 c. organic cucumber, chopped
1/4 c. tomato, chopped
1/2 c. warm roasted veggies
1 serving Smashed Avocado/Balsamic Dressing

Directions:
1.  Using a large plate or bowl, add all fresh ingredients, toss to mix.
2.  Add roasted veggies and dressing, toss to mix well so all ingredients are incorporated and the roasted veggies warm the fresh veggies.

Now, go sit by the fireplace and enjoy your warmed Winter Salad!

Puppy Love Recipes

Continuing from my last post "Puppy Love", I thought I would share some recipes.  Even if you do not want to switch your fur babies to home cooked meals, these recipes offer a nice treat for them that is quick and easy for you to prepare.

With it being summer, and the fact that dogs body temperature runs hotter than ours, what better way to keep them cooled off then with smoothies or pupsicles?  Keep in mind, if you have just had them working out and they are panting profusely, I do not suggest giving them ice cold items.  Instead, give them cool to room temperature water so you do not shock their system.  Once they've cooled down enough, then you can cool them off even more with an icy cold treat :)

Banana Smoothie & Pupsicles

As a smoothie, give 1/3 cup serving at a time.

Ingredients:
8 oz. coconut water
1 frozen banana (peeled and broken into smaller pieces)
1 tsp. spirulina powder
1 Tbsp. peanut butter or sunflower butter
1 Tbsp. raw, shelled hemp seeds

Directions:
1.  Place all ingredients into high speed blender in order listed.
2.  Blend until smooth and no banana pieces are visible.
3.  Pour into dish and serve immediately or pour into ice cube trays, cover and freeze for an icy treat later.


Watermelon Smoothie & Pupsicles

As a smoothie, give 1/3 cup serving at a time.

Ingredients:
8 oz. coconut water
1 c. previously frozen water melon pieces (smaller chunks)
1/2 c. frozen strawberries
1 Tbsp. raw, shelled hemp seeds

Directions:
1.  Place all ingredients into high speed blender in order listed.
2.  Blend until smooth and large pieces of fruit are visible.
3.  Pour into dish and serve immediately or pour into ice cube tray, cover and freeze.

As always, if you are not sure about which foods are safe for your pets, visit PetMD or ask your vet.  I hope your babies enjoy these as much as ours do.  Having four pups, these treats do not last long in our house!