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Cassandra

My Delicious Green Superfood Protein Drink

October 29, 2016 By Cassandra

My Green Superfood Protein Drink

This is my plant based supercharger drink that I try to consume daily. Sometimes, when I have a lot of energy my class participants ask if i’ve “had that green drink again.”  Usually I have. Here is the recipe!

I get most of my whole-food health supplements from this company, HealthForce, off their website. I have been using them regularly now for about a year and a half. And not consistently for a little longer. The products are also available in Whole Foods, but I think it is more expensive that way. I like these products because the company, led by Dr. Jameth Sheridan, adds herbal synergists as well as lots of enzymes and probiotic supplementation to most formulas. If you have ever tried to buy probiotics and enzymes on their own, as they are important supplements, you understand that this is a lot of added value to these products. Dr. Sheridan is also a health nut, so everything is packaged non-toxically, in dark containers without BPA, or in glass. Everything is enhanced homeopathically and energetically. All are raw and vegan and beyond organic. I highly recommend these products, but you can also swap them out for different brands.

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This is a great idea if you are just trying to get in all your vitamins and minerals and superfoods in a day, or if you want a clean, body-friendly protein drink. The benefits of these products go well beyond the scope of this post, which I choose not to rant about this time, but it is my understanding that the benefits are far reaching. I also recommend the Earth product, but not in this smoothie, to balance the greens here and complete your nutritional daily intake of nutrients.

The Recipe:

2 Tablespoons Warrior Food Extreme Vanilla Plus by HealthForce (Hemp and Sprouted Brown Rice protein powder)

1 Tablespoon Vanilla Spice MacaForce by HealthForce (Raw Maca Powder)

1 Tablespoon Vitamineral Green by HealthForce Green Powder (the idea of this is that it, combined with the Earth Product, is all the nutrition you need in a day- like a multivitamin. Don’t put Earth in this smoothie though, it will be yucky! This product is loaded with grasses, seaweed, herbs, etc.)

1 Tablespoon Spirulina Manna (or Azteca) by HealthForce (Spirulina has the highest protein content of any food in the world! True story!)

2 Tablespoons of Raw Chocolate powder (Arriba Nacional is a more nutritious heirloom variety from what I understand, available in Whole Foods). Another great option is to use 1 tablespoon of Raw Carob powder to replace 1 Tbs of cacao, to balance the magenesium in the chocolate with calcium. I have been doing this with delicious results lately!
(Up to 25g protein so far in just the above ingredients, nutrition facts available on healthforce.com)

1 Tablespoon or more of Raw Organic Hemp Seeds Approx. 3.6g protein (I often use Nutiva brand). Amazing source of Omega-3s.

1 Tablespoon of Bee Pollen from either New Zealand or local. (Although I wouldn’t get any from where a lot of GMO’s are grown or where pesticides are used a lot.) 3g protein.
(31.6 g protein total so far)

About 1 Tablespoon of (Raw) Coconut Oil (this makes things really sweet and creamy, and saturated fat from coconut oil is extremely good for you and promotes weight loss. My cholesterol is perfect and I eat loads of it, but I do eat very few animal products)

Stevia to Taste, or Raw Local Honey, or Coconut Nectar (I use Stevia exclusively, usually, to keep it low glycemic)

Cinnamon to taste, and/or other spices: Pumpkin Pie Spice (I have been using this lately with delicious results!), cayenne pepper, ginger + cardamom and cayenne, and whatever else you can come up with!

Using the Original unsweetened Rice Milk (2 Cups=2 more g’s protein) or unsweetened coconut milk makes  the drink especially creamy and delish, but there are more carbs. I have also used fresh nut milks, but I try not to use Boxed nut milks anymore, as the packaging is suspicious. I use about 2 Cups of Liquid (many times I use just water) with this drink.

To make things more interesting, sometimes I add a fresh or frozen banana. The frozen banana is amazing and tastes like ice cream, but banana in general is higher glycemic and therefore I use it less, or sometimes half a banana. But still nutritious!

When I am not using a frozen banana or cold milk, or even if I am, I usually add 1/2  Cup of ice. I also usually add a dash of Celtic Sea Salt (I NEVER USE TABLE SALT!!), which mysteriously makes all sweet things taste better.

I also will sometimes want a more satisfying smoothie, so you can add a TBS or 2 of organic roasted peanut butter (with sea salt only!) for another 4g’s of protein per TBS for that extra thickness. Of course, peanuts are a huge allergy and aflatoxin concern and technically I avoid them usually, so I will also use Raw Almond Butter. I do try to stick with hemp only though to make the Omega 3 content higher than the Omega 6 content, which helps you to stay energized and slim.

Try adding fresh raw greens for a real superfood kick! Spinach usually has very little taste. I usually don’t do this, but I am going to try it out soon.

Lastly, I blend it all in my beauteous high-speed blender, the Vitamix for a minute on high. I have used a regular blender for this and somehow it came out tasting more powdery and not as good. You can still try it though. My sister still says it tastes powdery regardless, so if you are like her and uninterested in health food, reduce the greens at first until you become more accustomed to the taste (which I find yummy at this point.)

Enjoy!
Cassandra

UPDATES: Now I have been doing fresh greens in the smoothie! One handful to two handfuls per person. Warning, some greens are WAY strong, like Kale is almost too strong for me- but spinach, romaine lettuce, watercress, are sweeter and those work better than bitter varieties. I have also routinely started adding 1/4- 1/2 a cup per person of frozen organic blueberries and cherries, which are low glycemic. The cherries make it SOOO Delicious! If you want it extra tasty or are a beginner, add a half a banana also to the berries, though it is higher glycemic. Frozen bananas are mysteriously much more tasty than fresh ones in a smoothie. I also now add an extra 1/2 a tablespoon of Vitamineral Green, and Only a 1/4 TBS of Spirulina per person. I also now do 1/2 and 1/2 cacao/carob powder. So I do 1 TBS cacao and 1 TBS raw carob powder per person. I usually double this recipe now for my boyfriend and I. We also do 2 tbs each of Hemp. Finally, to make it more hydrating, we have been using coconut water powder from the health food store, which is cheaper than buying regular coconut water, and add 1 TBS per serving/person. When I don’t do this, I notice myself very thirsty at night as I teach yoga for a living. If you are on a budget, do less bee pollen and maca, like a half of a tablespoon, per smoothie. Or leave out the Vitamineral Green and just do fresh greens. (But only if you have to!) 🙂

Filed Under: health, nutrition, recipes, superfood

Big Basin Redwoods Yoga, Meditation, & Hiking Retreat

March 2, 2016 By Cassandra

It is that time of year again- Retreat Time!

Big Basin Redwoods Yoga, Meditation, and Hiking Retreat!

May 13th – May 15th

 Big Basin Redwoods State Park, CA

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Living In Rhythm: This weekend we will practice Yoga and meditation in nature, how it was originally intended to be practiced. The traditions of Yoga and it’s sister science, Ayurveda, emphasize the importance of living in harmony with the natural rhythms of the world around us and within us. You will learn how to intelligently attune your yoga and meditation practice to the natural world’s seasonal and yearly cycles, even biological rhythms such as your heart beat, your breath cycle, and sleep cycle. In fact, the term vinyasa yoga means “to place intelligently in a cycle,” which could mean placing a peak posture in your sequence, or adhering to seasonally and age appropriate yoga, diet, and lifestyle routines. We will learn what practices are best for ourselves as unique individuals and how, through that inner connection, we connect to the entire cosmos.

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One Yogi or Yogini: $ 219 

Special for a Couple/2 friends: $199 per person 

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Our View:

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Please Note: Yoga practice will be moderate/all levels perhaps more gentle based on who comes; please speak with me on the phone if you are not familiar with my teaching style and we do not know each other already. We are “off-roading” our practice this weekend and we will not have an indoor space to practice. We are not going to be practicing on even ground, and we will probably practice in tennis shoes. This is an adventure! Yoga in nature means fresh air and vibrant Prana to pump us full of life’s energy, and it could also mean bugs and rain! Prepare for anything. Price of Retreat includes camping this time. It does not include your transportation to the park. I have a limited number of spots. My last retreat sold out, so sign up fast!

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Please commit to this retreat when you sign up; no refunds  will be permitted. I recommend you purchase travel insurance. Exception: this trip is subject to weather related cancellation. I do recommend travel insurance in any case.

Register above, or Click here to register and pay via Paypal. Or use this direct link to register: https://form.jotform.com/60618916983165

You can also pay by credit card via square, cash, or check in class where I can also provide you with a receipt.

 

After registering, about a week prior to the event, you will receive some more details and guidelines.* I am SO excited to see you there! Price Includes 8 hours of Meditation and Yoga practice, including lecture/discussion of Ayurveda and Yoga. Price does include camping this time- limited spots available. State Park Camping include restrooms and paid shower facilities. We will all be camping as a group between two campsites and one additional site will be kept clear for practice purposes. 

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Only two cars are allowed per camp site so ride sharing may be necessary.  Vehicle fees will be charged by the park. 

Updated Schedule: (please note, food is only provided if you enroll in the catering option for $75)

Friday and Saturday evenings: Community gathering and s’mores- 7pm-8:30pm (or until later- but quiet time starts at 10pm and we need to respect that wholeheartedly). Please, no beer or anything else this time. Last time, beers were fun and fine, but this time I want to challenge us all to build community while sober!  Possible bonus evening meditation Saturday by a babbling brook at 7pm TBA…

Saturday and Sunday Mornings: Meet at site 170

Light Breakfast: 8am (probably fruit and energy bar/granola bar/cereal assortment)

9am-9:30am- Hike to Yoga practice spot (easy to moderate hike). There is a bathroom on the way.

9:30am-11am Prana Yoga session amongst the beautiful redwoods in one of our spots!

11am-Bathroom break and Hike to Meditation spot

11:30am- noon Hike back to camp for Lunch (we should arrive back between noon and 12:15pm** Saturday, Sunday we will get back earlier to check out on time)

Lunch: About 12:30pm -Fresh organic deli-made sandwiches will be provided to catering opt-in folks- you will be able to choose fillings. Plus chips etc.

Saturday afternoon: Lecture 3:30pm-6pm at campsite or quite nearby in nature- meet at site 170

Lecture Outline: Introduction to Ayurveda

  • Ayurvedic Dosha Quiz- Find out Your Type!

  • What is Ayurveda? What is yoga?

  • The 20 attributes of nature- to see the patterns of life/Ultimate Life Hack

  • The 5 elements as they relate to yogic and ayurvedic philosophy, and most importantly, your life

  • The three doshas (bodily types/humors), their attributes and elements

  • Vikruti and Prakruti- Your type: genetics and epigenetics via Ayurveda

  • Rtucharya- Seasonal Rhythms for your type

  • Dinacharya- Daily Rhythms for your type

  • Lifestyle practices for your type

  • Yoga postures for your type

  • Meditation for your type

  • Breathing for your type

  • The 3 mental humors to balance psychology (Prana, Tejas, and Ojas)

  • The 3 Gunas or states of awareness and you (Sattva, Rajas, Tamas)

  • The Seven Chakras (wheels of energy)

  • Questions if we are not catatonic with information overload!

  • Medicine Making for your type

Saturday dinner: 6:00pm (probably grilled veggies, veggie burgers, baked potatoes possibly…) – meet at site 170

Sunday afternoon– Retreat ends after lunch, giving you time to explore Big Basin’s hikes on your own (preferably with a buddy!) and time to get home.

To enroll in Organic Catering from New Leaf Grocery for the entire retreat, Saturday morning to Sunday afternoon lunch and smores supplies each night (excludes Friday dinner) , by May 3rd please send $75 to Cassandra McDonough on Facebook or via Paypal (choose option send to a friend- email me with button above for correct Paypal email address). You can also square me or give me a check in class. Please also email me ASAP by May 9th only if you have dietary preferences (Gluten Free, Vegetarian, vegan, alergies, etc.) There is a cafe at park Headquarters (open 10am-4pm) with coffee , smoothies, salads, etc.

**Please be open to “the flow.” We may spend a slightly  longer or shorter amount of time depending on what feels right in the moment for the majority of the group. The schedule may change at a moment’s notice, but will be adhered to in general.)


Previous Retreat Photos:

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Filed Under: breathing, retreats, yoga

The Four Principles of the Breath, per Krishnamacharya

February 8, 2016 By Cassandra

The role of the breath in yoga: why should you care? Because without intentional, conscious breathing, you are not quite doing yoga. You might be getting in great shape with gymnastics, but you aren’t practicing HA-THA yoga, which represents the union of the polar opposites. In sanskrit, ha means sun and tha means moon– opposites. The inhale and exhale are opposites, and we consciously connect them with the body movement.

The body movement IS the breath movement. When you lift your arms, does your body like to inhale, or exhale? Or think about a forward fold. The body has a preference; test it out!

The Four Principles of the Breath, per Krishnamacharya:

1. The breath starts and ends the movement.  (Or, the breath lasts longer than the movement.)
2. As you inhale, the heart and ribcage expand. As you exhale, the belly flattens–pull the abdominals up and in.
3. Pause momentarily between each breath.
4. Use Ujjayi, or ocean-sounding breath, on both the inhalation and exhalation.

If you do all four of these principles, for at least seven minutes a day in as gentle of a practice as you like, I personally promise radical positive transformation in your life. I promise that you will find Love, Sex, and Intimacy, all of which pave the road to enlightenment.

Check out my teacher Mark Whitwell’s app, iPromise, for a led sequence.  Also check out his book on amazon.com, The Promise of Love, Sex, and Intimacy. I will post more tutorials on Ujjayi breathing soon!

Pranams,
Cassandra

Filed Under: breathing, krishnamacharya, pranayama, ujjayi, yoga

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