Vegan Cinnamon Rolls

Soft & Fluffy Vegan Cinnamon Rolls

A delicious treat for the whole family!



Can easily be made gluten-free!



For the Dough:
  1. 3/4 cup warm coconut milk
  2. 2 1/4 teaspoons active yeast
  3. 1/4 cup sugar
  4. 1 flax egg (1tablespoon ground flax + 3tablespoons water)
  5. 1/4 cup olive oil
  6. 3 cups flour*
  7. 3/4 teaspoon salt

*For GF, use all-purpose gluten free flour.

For the filling:
  1. 2/3 cup sugar
  2. 1 1/2 tablespoons cinnamon
  3. 1/4 cup olive oil
For the Frosting: (optional)
  1. 4oz vegan cream cheese, softened
  2. 3 tablespoons olive oil
  3. 3/4 cup powdered sugar
  4. 1/2 teaspoon vanilla




The dough
  1. Mix your flax egg, set aside.
  2. Warm the milk. In the bowl of warm milk, sprinkle the yeast on top to activate.
  3. Add in sugar, flax egg, and oil. Mix until well combined.
  4. Stir in flour and salt, until dough begins to form. Then use your hands and knead the dough for 8-10 minutes on a well-floured surface.
  5. Transfer dough ball to a lightly-oiled bowl, cover with a wrap and a warm towel. Allow to rise for 1- 1.5 hours, or until doubled in size.
The Dough


  1. After the dough has doubled in size, transfer to a well-floured surface and roll out into a 14×9 inch rectangle.
  2. In a small bowl, mix together sugar, cinnamon, and oil for filling. Gently rub the mixture evenly across the dough. Place raisins onto dough if desired.
  3. Tightly roll up, starting from the 9-inch side. Seal the edges of the dough the best you can, dipping fingers in water helps to seal.
  4. Cut into 1-inch sections with serrated knife.
  5. Place cinnamon rolls into a pan, and cover with plastic wrap and a warm towel, and let rise again for 30 minutes.
  6. After the final rise, bake cinnamon rolls for 20-25 minutes at 250’F. Until slightly golden on edges yet soft in the middle.
  7. Allow to cool before frosting.
Final rise


To MAke The Frosting (optional)
  1. In a bowl, mix together vegan cream cheese, powdered sugar, oil, and vanilla extract. Beat until smooth and fluffy (5-6 minutes).
  2. Spread over cinnamon rolls when cool and enjoy!


Vegan Banana Bread

Delicious Vegan Banana Bread!

Amazing moist, light, and fluffy vegan banana loaf the whole family will love! Enjoy for breakfast, snacks, or anytime! Healthy, nutritious, and yummy!


Bananas overripe? Perfect for this recipe!



  • 3 very ripe bananas (1 cup)
  • 2 flax eggs (2tablespoons ground flax + 5tablespoons water)
  • 1/3 cup olive oil
  • 1 teaspoon vanilla
  • 2 cup flour
  • 1 teaspoon baking soda
  • 1/2 teaspoon salt
  • 1/4 teaspoon nutmeg
  • 1/4 teaspoon clove
  • 1/4 cup coconut milk
  • 1/2 cup sugar
  • 1/2 cup optional mix-in: chocolate chips, cranberries, walnuts…



  1. Preheat oven to 350’F. Prepare flax eggs, by mixing together ground flax and water, set aside.
  2. Mash bananas.
  3. Combine oil, bananas, milk, sugar, flax eggs.
  4. In a separate bowl, whisk together flour, baking soda, salt, and spices
  5. Gently pour the wet into the dry, and combine well.
  6. Fold in option mix-in if desired.
  7. Oil bread pan, pour in batter.
  8. Bake 50 minutes, rotating halfway through. Until golden brown and a toothpick comes out clean.



Vegan Oatmeal Cookies

Vegan Oatmeal Muesli Cookies

Such a healthy treat! Eat on the go, at anytime during the day. This cookie is a great companion!


Vegan & Gluten Free



  • 1 1/2 cups gluten free flour
  • 1 teaspoon cinnamon
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon baking powder
  • 1/2 teaspoon salt
  • 1 cup olive oil
  • 1 cup sugar*
  • 2 flax eggs (2tablespoons ground flax + 6tablespoons water)
  • 1 1/2 teaspoon vanilla
  • 3 cups rolled old fashioned oats
  • 2 cups mix-ins: raisins, walnuts, raisins, chocolate chips…

*can easily be reduced for those who desire less sugar

2 flavour variations:

raisin/chocolate chip




  1. Preheat oven to 350’F. Prepare flax eggs by mixing together ground flax and water, set aside.
  2. Whisk together flour, cinnamon, baking soda, baking powder, and salt.
  3. In a separate bowl, mix oil and sugar. Add in vanilla and flax eggs.
  4. Gently combine the wet into the dry, until thoroughly mixed.
  5. Fold in mix-ins.
  6. Scoop dough into bowls, and form into cookie shape.
  7. Bake for 12 minutes, until golden on edges and nearly set. Enjoy!


Ready for oven!



Vegan GF Dark Chocolate Brownies

Delicious & Rich Vegan Brownies

My Fiance just loves these healthy & nutritious brownies! It is a win for both of us, we eat healthy and scrumptiously!



Your whole family will love them!


  • 1/2 cup olive oil
  • 3/4 cup sugar*
  • 2 flax eggs (2 tablespoons ground flax and 6 tablespoons water)
  • 1 teaspoon vanilla extract
  • 3/4 teaspoon baking powder
  • 1/4 teaspoon salt
  • 1/4 cup cocoa powder
  • 3/4 cup gluten free flour
  • 1/3 cup add ins: walnuts, chocolate chips, pumpkin seeds, or cranberries




  1. Preheat oven to 350’F and prep 12 muffin silicone cups
  2. Prepare flax eggs by mixing them in a bowl and setting aside
  3. Mix oil, sugar, and vanilla in a bowl. Add in flax egg.
  4. In a separate bowl, Combine flour, salt, baking powder, and cocoa powder.
  5. Combine dry and wet.
  6. Fold in any mix-ins.
  7. Scoop batter into muffin tins evenly, until 3/4 full.
  8. Bake 20 minutes. Enjoy!!





Vegan Chocolate Chip Cookies

Delicious & Easy Vegan Cookies!

A quick and delightful treat for your family. A neighbourhood favourite!


Vegan Chocolate Chip Cookies

12-15 cookies


  • 2 1/4 cup flour
  • 1 teaspoon baking soda
  • 1 1/2 teaspoon starch
  • 1/2 teaspoon salt
  • 3/4 cup olive oil
  • 1 1/4 cup sugar
  • 1 1/2 tablespoon flax in 3 tablespoon water
  • 2 teaspoon vanilla
  • 1/2 cup chocolate chips




  1. Preheat oven to 325’F
  2. Mix flour, baking soda, starch, and salt in a bowl. Set aside.
  3. In a separate bowl combine the oil and sugar. Mix in flax egg mixture and vanilla.
  4. Pour the wet into the dry gently, and combine.
  5. Fold in chocolate chips.
  6. Bake 12-13 minutes, until slightly golden




Vegan Apple Crumble

An easy and delicious dessert for your family!

A healthy, gluten-free treat that is easy to make! A dream!

My family loves making apple crumble anytime of the year. It really adds a delicious aroma to the home as well, an extra treat!

Vegan Apple Crumble

12 servings



Apple Filling:

  • 3 large apples, or 6 cups, sliced & peeled apples
  • 1/4 + 1/8 cup sugar
  • 1 tablespoon flour
  • 3/4 teaspoon cinnamon
  • 1/4 cup water


  • 1 1/4 cup oats
  • 1 1/4 cup GF flour*
  • 1 cup sugar**
  • 1 teaspoon cinnamon
  • 1/2 teaspoon salt
  • 1/4 teaspoon baking powder
  • 3/4 cup olive oil

* Can easily be swapped for flour containing gluten if desired

**Can be reduced up to half for a daytime snack instead of a treat


  1. Preheat oven to 350’F
  2. Mix the the filling ingredients together and evenly coat the apples
  3. In a separate bowl, combine the dry crumb ingredients. Gently pour in the olive oil and combine.
  4. Place the filling ingredients into a non-stick, 8x8x2″ pan
  5. Sprinkle the crumb evenly over the filling.
  6. Bake for 40-45 minutes, until the top is golden and crisp and the apples are tender.
  7. Let firm & cool 15 minutes. Enjoy!!





Vegan Almond Butter French Toast

Vegan French Toast that is better than the original version!

My family loves this great recipe for French Toast, and it is full of benefits! It is incredibly healthy, full of delicious proteins, fibre, and vitamins! It’s easy to make it your own with adding a multitude of toppings and flavours!!

Lets get started!


Vegan Almond Butter French Toast

4 servings


1 whole grain bread loaf, sliced thickly

1/4 cup almond butter

1/4 cup maple syrup

1 teaspoon cinnamon

1/2 teaspoon cardamom

1/8 teaspoon clove

1/2 teaspoon salt

2 Tablespoons coconut oil

1 + 1/4 cup coconut milk

3 Tablespoons coconut flakes

2 Tablespoons ground flax

1 Tablespoon Vanilla



  1. Blend all ingredients in a blender
  2. Place sliced bread onto a shallow tray
  3. Pour batter onto bread, and sufficiently coat both sides of the bread
  4. Poke holes into bread so batter can soak inside
  5. Marinate for 30 minutes
  6. Cook bread in a nonstick pan on medium heat for 2 minutes on each side, until golden brown
  7. Garnish and enjoy!


I like to combine organic maple syrup and fresh fruit or berries for my perfect flavour combination!

Try with vegan whipped cream or cream cheese for a whole different experience!!!



Vegan Toasted Coconut Peanut Butter Cookies

Delicious Peanut Butter Cookies with a twist!

Easy to make, simple organic ingredients, can easily be made GF!



  • 1 Flax Egg = 1 tablespoon Flax, 3 tablespoons Water. Mix together & let sit.
  • 1/2 cup Extra Virgin Olive Oil
  • 3/4 cup Cane Sugar
  • 1 teaspoon Vanilla Extract
  • 3/4 cup Peanut Butter
  • 1 + 2/3 cup Unbleached Flour*
  • 1 teaspoon Baking Soda
  • 1/2 teaspoon Salt
  • 1/8 teaspoon Nutmeg
  • 1/8 teaspoon Clove
  • 1/2 cup Coconut Flakes

*Replace with all purpose GF flour if desired


  1. Preheat oven to 350′
  2. In a large bowl, mix together the olive oil and sugar.
  3. Add the flax mixture and vanilla extract.
  4. Add the peanut butter and mix until well combined.
  5. Mix together the flour, baking soda, and spices in a separate bowl.
  6. Combine dry ingredients into wet until just combined. Do not over mix.
  7. Roll 1 tablespoon of dough into a ball. Place it on cookie sheet 1.5″ apart.
  8. Gently press down the top with a fork.
  9. Sprinkle 1/2 tablespoon of coconut flakes onto each cookie. Lightly press them into cookie.
  10. Bake cookies 8-9 minutes, until just beginning to turn golden. Let sit for 5 minutes.





Hiking the Archeological Petroglyphs near Puerto Vallarta

The ancient trails of the Huichol Indians are definitely a sight to see. Just 2 hours North of Puerto Vallarta, or 1 hour North of local surf spot Sayulita, lay an epic local hiking spot called ‘La Pila del Rey’ or “The Kings Fountain”.

Panorama of the Fountain

A beautiful local hiking spot through the jungles of Nayarit leads one through a complex series of ancient stone carvings. Maintained by local caretakers, the epic beauty of this ancestral worship space has been gently kept alive.

Jungle surroundings

Plenty of recent care has occurred to the archeological site by the locals. The windy road is passable even in a small car (our economy rental car did just fine), and a new parking lot has been created just outside the entrance of the site itself. So there is no longer any need to hike down the road. The cost to enter the site is 50 pesos per person, and most of the costs go towards maintaining the park.

Getting to the Archeological Site

Driving north on highway 200 from either Puerto Vallarta or Sayulita, you will pass through the towns of Rincón de Guayabitos and La Peñita. 10 minutes farther north and you will see a sign for Alta Vista on the right, take your exit here. If using GPS, input Alta Vista as your destination, yet refer to my instructions after you take this exit.

Large map from turnoff at highway 200

After exiting highway 200 (the first star marked on the map) you will continue down the windy road towards Alta Vista. After a few minutes of beautiful farmland and Ceiba tree lined fences, you will take your first left when you reach a “Y” in the road (I have marked the turn with the second star on the map). From here you will continue down the windy farm road for about 15 minutes, passing the end of any marked road on google maps. The road is bumpy and slow-moving, yet full of breathtaking views of the surrounding mountains of Nayarit.

Zoomed in map from left turn off of Alta Vista Rd to the parking lot

It is likely you will be stopped by Juan Carlos in a mini van, the main caretaker of the site. He will charge the entrance fee to the park (50 pesos) and can answer any questions you may have, although he speaks mainly Spanish. The parking lot is located at the entrance of the site, and is the final star on the map. On our way down we passed a local man indigenous to the area, dressed entirely in traditional Huichol clothing. He was selling his handwoven items and jewelry which was a beautiful introduction into the history and tradition of this area

Petroglyph Signs to inform hikers of historic info

The entrance of the property is marked with a barbed wire fence. There are 15 green signs (like the one above), offering some history of the petroglyphs (rock carvings) and the local people. As soon as you pass by the first few signs and begin hiking, 2 gently-faded spirals beckon you down the path to explore.

Spiral Petroglyph

I found this to be the most fascinating jungle hiking near Puerto Vallarta.

Directly through the jungle, passing gorgeous outcroppings of rock, one discovers beautifully preserved petroglyphs of spirals, intricate patterns, masks, iguanas, ancient gods, and many other symbols. There are many sacrificial sites along the way, where local Huichol Indians continue to worship and bring offerings to this site.

A fountain fit for the Gods!

Eventually you will reach the main site at the waterfall, where delicately formed volcanic rock has created columns surrounding a crystal clear river. A fountain fit for the gods indeed!! Incredibly beautiful pools of water are held by handsome rocks carved by ancient ancestors. The sightseeing was incredible here, and we spent almost 3 hours hiking around just this area. We seen only one other couple exploring the entire time, and were completely engulfed in the beauty of our surroundings. The area was completely engulfed in jungle, we meditated near the glyphs, swam in sacred waters, and made offerings of our own to the sacristy of ancient spectacles preserved so delicately within nature.

The epic natural pools of the kings fountain

I am so glad we chose to do this hike than a few of the others nearby, as the history of the site was truly fascinating. It really felt like a special place.

My partner and I in front of the glyphs at the fountain

For the best experience, bring good walking shoes (or maybe you prefer barefoot, that’s what my boyfriend did!). Bring plenty of water, and maybe a nice trail snack. Remember, PACK IN PACK OUT, bring your garbage out with you. Many of the locals bring art as offerings to the ancient site, perhaps you will feel inclined to offer as well. There are local tour guides who offer English-guided tours if you prefer more comfort. But we opted for the self adventure, and thoroughly enjoyed ourselves.

Let me know if you are planning to visit the site and share any photos or updates!!

Explaining the Doshas: Vata Dosha

Our lives, environments and health change regularly. It is good to have an understanding of the qualities which influence our lives and moods.

Vata Dosha is one of three Doshas that make up the qualitative diagnosis program in Ayurveda. The three are: Vata, Pitta, and Kapha.

They are vast and challenging to understand fully, but if we pay attention closely we may be able to see they are present in all that surround us; and if we can create balance between them, we can live in ease.

Qualities of Vata Dosha

Vata is experienced through the qualities of the elements space and ether.

These qualities are:

  • Cold
  • Light
  • Dry
  • Irregular
  • Rough
  • Moving
  • Quick
  • Changeable


Vata in the Body

Vata governs all movement in the mind and body. It controls blood flow, elimination of wastes, breathing and the movement of thoughts across the mind.

Since Pitta and Kapha cannot move without it, Vata is considered the leader of the three Ayurvedic Principles in the body. It’s very important to keep Vata in good balance.

Vata dosha governs flow and motion in the body. Vata moves Prana, our life force, throughout our body.

Our life force, Prana, divides itself into five vayus, each governing different functions and aspects of being.

There are five movements of Prana known as the vayus (literally “winds”)—prana vayu (not to be confused with the undivided master Prana life force), apana vayu, samana vayu, udana vayu, and vyana vayu. These five vayus govern different areas of the body and different physical and subtle activities.

The Five Vayus

Prana Vayu: It is situated in the head, centered in the third-eye, and its energy pervades the chest region. The flow of Prana-Vayu is inwards and upward. It nourishes the brain and the eyes and governs reception of all things: food, air, senses, and thoughts. This Vayu is the fundamental energy in the body and directs and feeds into the four other Vayus.  It governs senses, creative thinking, reasoning, enthusiasm.

Apana Vayu: It is situated in the pelvic floor and its energy pervades the lower abdomen. The flow of Apana-Vayu is downwards and out and its energy nourishes the organs of digestion, reproduction and elimination. Apana-Vayu governs the elimination of all substances from the body: carbon monoxide, urine, stool, etc. It governs elimination of wastes, sexual function, menstrual cycle.

Samana Vayu: It is situated in the abdomen with its energy centered in the navel. The flow of Samana-Vayu moves from the periphery of the body to the center. It governs the digestion and assimilation of all substances: food, air, experiences, emotions and thoughts. It governs movement of food through digestive tract.

Udana Vayu: It is situated in the throat and it has a circular flow around the neck and head. It functions to “hold us up” and governs speech, self-expression and growth. It governs quality of voice, memory, movements of thought.

Vyana Vayu: It is situated in the heart and lungs and flows throughout the entire body. The flow of Vyana-Vayu moves from the center of the body to the periphery. It governs circulation of all substances throughout the body, and assists the other Vayus with their functions. It governs blood flow, heart rhythm, perspiration, sense of touch.

Vata Imbalances

  • Over-activity
  • Stress
  • Anxiety
  • Insomnia
  • Irregular digestion
  • Low Appetite

Vata out of Balance

Prana Vayu: Worries, overactive mind, sleep problems, difficulty breathing.

Udana Vayu: Dry coughs, sore throats, earaches, general fatigue.

Samana Vayu: Slow or rapid digestion, gas, intestinal cramps, poor assimilation, weak tissues.

Apana Vayu: Intestinal cramps, menstrual problems, lower back pain, irregularity, diarrhea, constipation, gas.

Vyana Vayu: Dry or rough skin, nervousness, shakiness, poor blood flow, stress-related problems.


A regular lifestyle routine helps ground Vata so you’re not carried away into the ethers.

Vata is cold, light, irregular, dry, and always changing. To balance Vata, make choices that bring warmth, stability, and consistency to your life.

Create stable schedules.

Try to get to bed at the same time each night and wake up at the same time each morning, and eat your meals at regular times.

Avoid becoming chilled.

Wear adequate clothing appropriate for the season and keep your head covered when the weather is cold.

Grounding music

Favor soothing, calming music.


Touch and be touched regularly by the people you love, and schedule regular massage treatments.

Favor warm colors in your clothing and environment.

Such as earth colors, pastels, browns, and warm yellows.

Favor aromas that are sweet, heavy, and warm.

Examples include basil, bay, cinnamon, citrus, cloves, frankincense, lavender, pine, sage, and vanilla.

Eat foods that are warming, grounding, calming, and nourishing.

Such as hot soups, broths, and rice bowls. Eating fresh produce in season is helpful in grounding our bodies with the natural rhythms. Eating cooked foods that are served warm will ground and stabilize our system.

Move your body!

When we exercise, practice sports, enjoy a walk, practice yoga, or enjoy any type of movement – we increase our tapas. Tapas is translated traditionally as ‘austerity’ or ‘discipline’. The word Tapas is derived from the root Sanskrit verb ‘tap’ which means ‘to burn’, and evokes a sense of fiery discipline or passion. We can burn away any excess air while we move our bodies, and feel grounded and connected therefore.

Creating space for stillness & silence.

A few moments of quiet each day allows us to process the many occurrences of our daily lives. Our brains and bodies need time to process and digest the environment and people we interact with. Meditation is a great key to the many pathed labyrinth to stillness. It is not a straight road, but it is directly beneficial to our daily lives. Set aside 5-10 minutes every day to sit in stillness and silence, and witness what occurs.


Vata-Pacifying Diet

  • Eat larger quantities of food, but not more than you can digest easily.
  • Sweeteners. All raw sugars, honeys, and sweet syrups are helpful for pacifying Vata.
  • Grains. Rice and wheat are very good. Reduce intake of barley, corn, millet, buckwheat, rye and oats.
  • Fruits. Favor sweet, sour, or heavy fruits, such as oranges, bananas, avocados, grapes, cherries, peaches, melons, berries, plums, pineapples, mangos and papayas. Reduce dry or light fruits such as apples, pears, pomegranates, cranberries, and dried fruits.
  • Vegetables. Beets, cucumbers, carrots, asparagus and sweet potatoes are good. They should be cooked, not raw. The following vegetables are acceptable in moderate quantities if they are cooked, especially with ghee or oil and Vata-reducing spices: peas, green leafy vegetables, broccoli, cauliflower, celery, zucchini and potatoes. It’s better to avoid sprouts and cabbage.
  • Spices. Cardamom, cumin, ginger, cinnamon, salt, cloves, mustard seed and small quantities of black pepper are acceptable.
  • All nuts are good.
  • Beans. Reduce all beans, except for tofu and mung dhal.
  • Oils. All oils reduce Vata.




It is a good idea to understand your personal constitution, imbalances, environmental influences, and life situations before making any drastic changes.

With that being said, positive lifestyle changes can be subtle, lasting, and profound.

Consider learning more about your personal constitution, and receive a community and platform created to aid your growth, here…

Discover a custom meal plan; with grocery shopping made easy, delicious creative recipes, seasonal and personal food that makes you feel good and is good for you, here…

Staying Grounded Through Travel

Travel can be an easeful experience.

As travel becomes more accessible to everyone, more and more people are jet setting around the world for an infinite variety of reasons. Whatever your reason for travel, it is easy to get swept up in the movement and feel unsettled, ungrounded, or even stressed and anxious. These are common occurrences, and it is good to incorporate balancing, calming activities on, and before, the day of travel.

In Ayurveda, a tradition Indian health science, we can look at travelling from a qualitative perspective.

Travelling has qualities of movement, airiness, spaciousness, and can be fast-paced. When we travel we have deadlines we have to reach, we have to pack our belongings, and we experience lots of newness.
In Ayurveda, these qualities of movement, air, and space; are categorized and called ‘Vata Dosha’. The wind and ether elements. This incorporates all forms of movement, breath, speech, travel, energy movement, and much more.
Each person, and all of life, contains aspects of Vata within themselves, as well as all around them. The Vata Dosha, in and of itself, is neither positive nor negative. It is necessary for life and a large part of every living experience.

The key is balance.

When things become out of balance, this is when we begin to feel too much movement or too much spaciousness. The root of all dis-ease is imbalance.
So when we begin to feel anxious, nervous, stressed, or ungrounded it is a sign that we are out of balance.

Travelling can easily throw us out of balance. We are being faced with plenty of movement, new things to excite our senses, and limitless challenges and possibilities. These are called ‘Vata aggravators’, and can very easily cause us to feel ungrounded.

The antidote is the opposite.

Finding balance and creating a smooth equilibrium will vary slightly from person to person. But there are many universal things we can do to stay grounded and assist us through changing times.
In order to balance Vata, we need warming, grounding, and nourishing remedies.

Balancing Suggestions:

Eat cooked foods that are heavy, moist, and oily with warm and soft qualities.

  • The sweet, sour, and salty tastes are balancing and grounding for our system. Supportive foods before travel are soups, broths, stews, whole grains, and good quality fats such as olive oil, avocado, and ghee.
  • Foods that are cooked and served warm will create moisture within the system and aid in grounding.
  • Incorporate warming spices or herbs to build the digestive fire, keep us warm, and help us feel full and calm.

A gentle, self-massage with sesame oil.

  • Rubbing this oil onto our skin is extremely calming, grounding, and nourishing for our nervous system.
  • Toning our tissues and warming our muscles, this allows for movement in our body to progress from erratic to smooth.

Gentle Yoga or Movement.

  • Moving our bodies in a mindful and purposeful way will allow extra erratic energy to disperse; creating warmth, and freeing us from a build-up of unwanted energy during travel.
  • This stimulates the parasympathetic nervous system, allowing our minds to be at ease, our body to rest, and our system to digest.


  • Meditation allows us to create space in the mind and between thoughts. When we increase the space between thoughts, we are capable of experiencing stillness and serenity.
  • Even just 15 minutes of meditation can have large, grounding affects.

Breath work

  • Certain breath techniques allow for a grounding, calming experience. Emphasizing the exhale (making it twice as long as the inhale), will have the best effect, and can be used anywhere at anytime.
  • Just 10 deep breaths can reset our neural system and ignite our parasympathetic nervous system.


Enjoying these practices before we travel, or as a daily routine, we will see the benefits and the lasting effects for our entire journey.

Through practice and paying attention to the natural world around us, we learn how to best care for our inner world, and can better support our inner sanctum – mind, body, and spirit.

The Meaning of Grace

Grace is such a large concept.
Endless opportunities of definitions, each varied by the viewers perspective.
To each one of us, grace means something a little bit different.
As I age and as I grow, I am more fully understanding the concept of grace.

Understanding the depths of Grace

As a young girl, my definition of grace formed through watching figure skaters and dancers on tv. I seen them twirl, jump, spin, and move with such fluidity – thinking to myself, “This is it! This must be grace!” I had understood only its surface meaning, dazzled by the dancers on tv.
As I grew, I stumbled, fell, and bruised my knees. I fell in love, had my heart broken, and experienced loneliness. I moved to new places, met new people, and discovered new sides of myself. I went through hardship. I encountered sides of myself I didn’t like. I changed. I tried again. I fell down again.

Through my development, through direct experience with challenge and hard work, the depth of grace began to reveal itself to me.

Graciously dealing with situations that trigger us

This is a tough one, but allows for huge amounts of growth.
Handling challenging situations gently is a great skill to work on. Life is going to throw many different and unique obstacles at us, and this is real-life practice on becoming better human beings. Through each challenge we are being given an opportunity to breathe and grow.
When triggered, we can take some time to breathe and reflect on why the feeling has come up.
This takes patience! Patience with ourselves, and patience with those who triggered us.

Acting with grace involves patience and remembering to breathe.

Why am I feeling triggered?

This is an ongoing lesson for me, and I suspect it always will be.
I find myself triggered the most in close relationships; like lovers, friends, or family.
These situations triggered emotions. At first, I fought the emotions, hid from pain and covered it with anger. But I knew anger is just a cover, and asked myself “Am I really angry?”
Sometimes I was angry, yet most of the time I was upset, sad, frustrated, jealous, lonely, or confused. Whatever it was, asking myself this question allowed me to validate what was actually going on. Now through understanding of the emotion, I was able to ask “What can I do to feel better?”

Asking myself these questions allowed me to understand my emotions on a deeper level. Through this greater understanding, I am better at staying in my center while responding to triggers.

Gracefully standing our ground

Standing our ground can manifest in many different ways. There are often lots of opportunities for each of us to practice using grace in these challenging and defensive situations

Setting clear boundaries

Setting boundaries is a lifetime journey of discovery, speaking the truth, having authority, and understanding oneself. Its takes courage to speak your truth and communicate when boundaries have been crossed. This graceful authority is holding so much love for yourself that you have to be true to your wants and needs. This blooms through self-discovery and self-understanding. With practice this gets easier with time, and can eventually become second nature. Setting clear boundaries is the number one way to better relationships. The effects are long lasting, people will treat you better because you have taught them how to treat you.

Speaking with grace is an important tool. It will help for calm, effective communication.

Relinquishing the past with grace

Through direct experience with aging elders, I seen first-hand the radical differences between those who were willing to let go, and those who are attached. It showed clearly the main roots of challenge in being attached, and allowed for a wonderful teaching moment in what it truly meant to let go with grace.

Practicing non-attachment

Throughout our lives we have many opportunities to relinquish attachment and surrender to the flow – and it is probably one of the hardest lessons to learn. Attachment stems from two main lies we tell ourselves; the first being ‘I know everything’, the second being ‘I am in control’.

It is easy for our egos to quickly rear its head when we are faced with letting go of something we are fond of. How can we tell ourselves we have all the power, when we can easily look around and see the smallness of our existence threaded into the grand scheme of things? We are only one small part of a giant cosmic flow. Through this gradual understanding, we can begin to see the toll it takes on our spirits to hold onto something so closely. The universal flow will run its course whether we like it or not. It is much easier to step back, and allow things to unfold as they are – for better or worse. The best practice of mindfulness is to dwell in the present moment. Not holding onto the past, nor trying to create the future. Instead, finding the joy in the moment and revelling in that.

Relinquishing with grace is a lifelong practice. Non-attachment to physical things will unblock the flow of growth.

The depth of grace continues to reveal itself to me as I grow.
May having patience and breathing through difficult times help each of us act with grace.
May asking ourselves important questions help us to understand our emotions.
May setting clear boundaries and using effective communication help us speak with grace.
May non-attachment open the flow of growth.
May our courage allow us to let go with grace.

Love & light dear sisters and brothers.

Human Family – Maya Angelou

Human Family

I note the obvious differences
in the human family.
Some of us are serious,
some thrive on comedy.

Some declare their lives are lived
as true profundity,
and others claim they really live
the real reality.

The variety of our skin tones
can confuse, bemuse, delight,
brown and pink and beige and purple,
tan and blue and white.

I’ve sailed upon the seven seas
and stopped in every land,
I’ve seen the wonders of the world
not yet one common man.

I know ten thousand women
called Jane and Mary Jane,
but I’ve not seen any two
who really were the same.

Mirror twins are different
although their features jibe,
and lovers think quite different thoughts
while lying side by side.

We love and lose in China,
we weep on England’s moors,
and laugh and moan in Guinea,
and thrive on Spanish shores.

We seek success in Finland,
are born and die in Maine.
In minor ways we differ,
in major we’re the same.

I note the obvious differences
between each sort and type,
but we are more alike, my friends,
than we are unalike.

We are more alike, my friends,
than we are unalike.

We are more alike, my friends,
than we are unalike.

Wild Geese – Mary Oliver

Wild Geese

By Mary Oliver

You do not have to be good.
You do not have to walk on your knees
For a hundred miles through the desert, repenting.
You only have to let the soft animal of your body
love what it loves.
Tell me about your despair, yours, and I will tell you mine.
Meanwhile the world goes on.
Meanwhile the sun and the clear pebbles of the rain
are moving across the landscapes,
over the prairies and the deep trees,
the mountains and the rivers.
Meanwhile the wild geese, high in the clean blue air,
are heading home again.
Whoever you are, no matter how lonely,
the world offers itself to your imagination,
calls to you like the wild geese, harsh and exciting —
over and over announcing your place
in the family of things.

Adventuring into Costa Rica

The traveling life is the life for me.


It was just over 15 months ago when I decided to leave my sweet, slow lifestyle in B.C. Canada, behind. I craved momentum. Yearned for change. I decided to embark on a journey into Central America. A place painted with rich culture, historical sites, and great food.

I planned to go for 3 months…

Yet here I am, with no plan to return home anytime soon.

So the journey continues.

I am now currently in Costa Rica; where the sand is white and the jungle is thick.

One of the newest land developments on Earth, aging just over 3 million years old.

The energy here is young, full of enjoyment, and truly sticks to its slogan “Pura Vida,” literally translating to “ Life is Pure.”

San Jose is the capital city, enclosed by 3 volcanoes; Volcan Poás, Volcan Barva, and Volcan Irazu. The three of which stand tall around the valley, sometimes even blowing off some smoke. They create great hiking trails, through the thick jungle, past beautiful waterfalls, finally reaching volcanic lake craters with amazing views.

Volcan Poás is one of my favourites. It is one of the world’s largest active volcanoes; with 2 crater lakes. The northern lake known as Laguna Caliente, or “Hot Lagoon”, is one of the world’s most acidic lakes. And the views of it from the hiking trail are amazing.

I don’t prefer to stay in cities long. Although the lights and activities are tempting, I am always pulled to the countryside – in this case, the beach! Costa Rica has some great beaches, with most of the country a coastline; either to the Pacific Ocean, or the Caribbean Sea.

I recommend visiting both, because each coast boasts of its own unique flavour.

During my travels I discovered a unique little place, on the tip of the Nicoya Peninsula. The people here are so friendly, and the food absolutely delicious. People spend their time surfing or practicing yoga, and watching the sunsets at the beach are the best.

So I found myself a safe sanctuary, and decided that I will stay for awhile.

Waiting to see what is unfolding next, and enjoying the scenery around me.

Life sure takes you places!