Day 2: ♥ 30 Day Fitness Challenge –



Simple Break~fast: 

Organic Tofu Scramble w Mushrooms

Lightly Sauteed Organic Spinach and Kale

Fresh Berries (Strawberries, Raspberries, Blueberries) certified organic

Coconut Milk (fresh)


  • Hero – Day 2
  • Yoga Challenge – Day 2
  • Walk to Run 
  • Meditation – Day 2 
  • Ab Core Workout 
Motivation! ;-)

Motivation! 😉


My abs are sore from  yesterday’s workout. I think the Climbers – Level 2 did it. Yeah! My appetite seemed to increase and so did my sleep time! Still vegetarian (and vegan) and loving it!

♥ 30 Day Meditation Challenge – w/ Faith Hunter

Day 1 – Getting Started With Meditation – with Faith Hunter



There are so many benefits to practicing meditation! 
  • Improves Sleep and Sleep patterns
  • Lowers Blood Pressure
  • Increased good mood
  • Increases Serotonin production
  • Strengthens the Immune System
  • Empowers Energy and Inner Outer Strength
  • Decreases Anxiety and depression
  • Increases Intuition and opens higher chakras
  • Creates a sharper, stronger mind
  • Helps Transform Your Life!


meditation_faithhunterSign up for the challenge here:
And subscribe to the DoYouYoga channel:

Welcome to Day 1 of the Free Meditation Challenge. Faith has created 30 different meditation exercises to assist you in finding your zen, reducing stress, and to helping you create balance in your life. These meditation lessons are less than 10 minutes each, and will add clarity and focus in every aspect of your life. Today’s meditation is simple and will help you begin the journey to cultivating a meditation practice.

Make sure to join the DoYouYoga community and join thousands of others in your meditation practice at:



The Cutest Motivation! – from SoulPancake

20 Things We Should Say More Often

My favorite, #15 – YOU CAN DO IT!

In this ultra-cute and very true message brought to you by the adorable Kid President, we are reminded about several things and phrases we should say more often, and to be pleasant, friendly, honest, and awesome overall! What’s not to love?

This video, written and created by Brad Montague and Robby Novak, is sure to brighten your day and will provide you with a fresh and positive perspective. You’ll be spreading positivity (and corn dogs) in no time!


Video Credit: SoulPancake on YouTube

Benefits of Completing My First 30 Day ((PURE)) Vegan Challenge

Benefits of Completing My First  30 Day Vegan Challenge

30 Day Vegan Challenge!  DONE!

My 30 Day Vegan Challenge actually helped prepare me for this next phase in my overall fitness, nutrition and wellness journey. While training (bodybuilding and weight training in Georgia, I truly fell off the wagon and drank the Kool Aide (well I haven’t had kool aide since childhood) but I bought into the lie that I couldn’t sustain my heavy training on a Vegan Vegetarian diet! Although, I ate mostly free range, organic. non antibiotic, non GMO foods and chicken and meats many of my friends since high school and college were shocked I was eating the meats and demanded that I explain myself! lol I was for over 20 years a die hard health freak advocate and practitioner. I’m not saying that eating healthy meat, fish, or poultry is unhealthy, there are just as many health and scientific claims that the organic, grass fed varieties are healthy for nutrition. I am saying that is  a PERSONAL CHOICE that should compliment and align your beliefs and lifestyle- spiritually, intellectually, physically, mentally, etc. (That is All!)  What works for some does not work for all. We are beautiful, unique individuals.

A plant-based, whole food nutritional program is beneficial in bringing balance, wholeness and overall wellness. The vegan challenge helped to become more sensitive to energy on a spiritual level and opened me up to my ‘astral’  intuitive side (Divine Feminine) using  visualizations, intentional awareness, grounding, releasing and goal setting as tools to my spiritual development and overall re-establishing my personal empowerment.  I can’t say it was an easy 30 days. I lost 10 lbs from the 30 Day Vegan Challenge! My body seemed to release so much I felt as if I had experienced a healing crisis. Perhaps I will write more about that in another article. For now, I’d rather focus on the benefits of using both the Vegan Challenge which focuses on clearing up and strengthening nutrition habits and goals, with the 30 Day Fitness Challenge focusing on exercise and fitness goals. Combining both is an excellent mix for success! (June 14, 2015, 7:44 pm Est)


PERSONAL JOURNAL NOTES: 3o Day Vegan Challenge and 30 Day Fitness Challenge

hunger games "you can do this"

You can get in good exercise where ever you are as long as you have a good plan and road map that will get you the results you’re after. No access to the gym, no worries! There a hundreds of workouts, apps, plans, books, tools and gurus you can follow along with to meet your daily, weekly, monthly and annual goals. Remember it starts with a simple step and each workout is like a building block toward your overall success in fitness and wellness. “We” can do this! Personally I just want to maintain my “girlish” figure and tighten everything up. Why? Because I CAN!

As a former ‘recovering-people pleaser’ it’s empowering to set this goal for myself  as a way to strengthen my willpower and personal radiance!


The Journey continues…

Fitness+Wellness: 30 Day Fit Challenge

I have to have a movement to keep me motivated! It has to be all or nothing – I’m either all in or not at all. I went to my sister’s private gym a few weeks ago tagging along with her and her kids to their community pool. Since I didn’t have a bathing suit on hand I rushed into their tiny weight room. There were elliptical machines, treadmills, cycles, flat screen monitors, some basic free weights a bench and a cable pulley machine. For over 30 minutes, I was in gym heaven doing sets and reps and super sets.

riasweetraw_colorrun-augustagaFor the next 3 days, I couldn’t move and I was satisfied. Immediately after my workout, I had a glow return to my face, eyes and skin. My body aligned in perfect posture. I felt alive!!! Whoever says working out is not for black woman or people period is a nut job! I’ve been on this planet enough lifetimes in sedentary or monk-like ascetic lifestyles to finally injoy the benefits of real movement from let’s say non-movement, lethargy and America’s normal sedentary lifestyle choices. Maybe if my job would include 80% active movement I’d not have to workout so often but I can tell you from experience that the sedentary alternative even when including a vegan or vegetarian food choice just doesn’t cut for me!

I don’t consider myself ‘old’ or elderly no matter what true age I seem to be approaching (lol), my body screams “keep me fit” “keep me flexible” “keep me alive and moving” and so I follow this inner guidance as my true voice and plan not someone else’s life paradigm. It feels right! I feel right! And that is enough for me!

So I’m doing a 30 Fitness Challenge, still vegan, and vegetarian strong, hair in its natural state. I’ve lost 10 lbs and haven’t gained it back. So now I’m ready to tone up. hit some cardio and strengthen this body of mine.

Fitness Challenges on the Web

What used to be called the Neila Rey workouts is now called DareBee. My sun actually got me hooked on these and I’d done a few when I didn’t have access to the gym and equipment. My goal is Workout Daily – anytime and anywhere!

Start: Test Your Fitness and Choose a Training Plan or Program

Fitness Test

To find out what level of difficulty (I, II or III) you should be doing our routines on, perform three exercises (push-ups, sit-ups and basic burpees) one after another each for 60 seconds. Count how many push-ups, sit-ups and basic burpees you can do in 60 seconds and use the table below to find out the level that is suitable for you:

Level I Level II Level III
1-20 push-ups
1-20 sit-ups
1-20 burpees
21-39 push-ups
21-39 sit-ups
21-29 burpees
40 and over push-ups
40 and over sit-ups
30 and over burpees

Training Plans

These are 7 Day Workouts you can choose from. Choose one and stick to it for 7 Days! You can either continue for another 7 days or choose another for 7 days, just keep it going and keep it moving.

Fighter – weight loss and tone

Day 1: Martial Arts Workout (L1-L3)
Day 2: Strength Workout (L1)
Day 3: Martial Arts Workout (L1-L3)
Day 4: Casual Training
Day 5: Martial Arts Workout (L1-L3)
Day 6: High Burn Workout (L1)
Day 7: Casual Training

 Assassin –  weight loss and tone

Day 1: High Burn Workout (L1-L3)
Day 2: HIIT / High Burn Workout (L1)
Day 3: Casual Training / Walk (30+ min)
Day 4: High Burn Workout (L1-L3)
Day 5: Strength Workout (L1)
Day 6: Casual Training / Walk (30+ min)
Day 7: High Burn Workout (L1-L3)

Superhero – overall fitness

Day 1: Superhero Workout (L1-L3)
Day 2: Strength Workout (L1)
Day 3: Ab Work / Stretching (L1-L3)
Day 4: Superhero Workout (L1-L3)
Day 5: High Burn Workout (L1)
Day 6: Superhero Workout (L1-L3)
Day 7: Long walk / Long run (45+ min)

Amazon – overall fitness

Day 1: Super Heroine Workout (L1-L3)
Day 2: Ab Work / Stretching (L1-L3)
Day 3: High Burn Workout (L1)
Day 4: Super Heroine Workout (L1-L3)
Day 5: HIIT / High Burn Workout (L1-L3)
Day 6: High Burn Workout (L1)
Day 7: Ab Work / Stretching (L1-L3)

Ranger – weight loss and tone

Day 1: Running + Ab Work (L1-L3)
Day 2: Bodyweight Workout (L1-L3)
Day 3: Long run (60+ minutes)
Day 4: HIIT Workout (L2-L3) / Sprints
Day 5: Bodyweight Workout (L1-L3)
Day 6: Running + Ab Work (L1-L3)
Day 7: Long run (60+ min)

Gladiator – strength

Day 1: Strength Workout (L1-L3)
Day 2: Ab Work (L1-L3)
Day 3: Strength Workout (L1-L3)
Day 4: Casual Training
Day 5: Strength Workout (L1-L3)
Day 6: Ab Work (L1-L3)
Day 7: Strength Workout (L1)

or you can choose other programs:

7 Day Micro HIIT

30 Days of Change 

30 Days of Strength 

Total Abs

30 Days HIIT Advanced

30 Day Cardio Blast 

or Light Foundation programs for beginners.

Calories Burned Calculator

Check this out and keep track of your daily workouts.

Running + Sprinting

Get your running, walking, and sprinting in! Daily cardio is a must so remember to stretch prior to your workouts and include running, walking and sprinting. Running is an effective form of exercise that can make you feel empowered AND transform your mid section tightening core muscles and legs. Don’t underestimate this integral part of fitness it will serve you well to include in your daily workout out plan.

Sprinter Workout

30 Day Running Programs and Workouts from (formerly Neila Rey)

From walking to running




Sprinter Workout 


Rest Day and Active Rest Day Fitness
(everyday warm up or cool down)


14 Day Yoga Shred Challenge with Sadie Nardini

30  Day Fitness Challenge – with Erin Motz of 


30 Day Meditation Challenge with Faith Hunter 

Motivation : : Finish! (What YOU Started!)

finishWe all have our moments in life, I mean those big “Ah Ha” moments, those EPIC moments that change your life forever. Spring of 2015 was my season of awakening. The kind that jolts you into action, turns your life upside inside out to bring it right again. Im not ashamed to admit Ive been  a little off my center (out of my natural realm, sorta speak) and this realigning process was anything but easy. But this is what they say right, transformation is not for the faint of heart, it is for the courage, the fearless, those rising into higher realms of being and knowing! It is said that change hurts- especially in the gym during that hella workout when you just wish that last lap was already done but you keep running anyway! Cause something inside of you is supporting your win, your triumph, your “I Can!” And you’re determined not to stop but make it in that box, right your name on the board, record your time and take that snap shot for keep sake and proof that the mind sometimes does lie- that you’re better than you thought you was and you’re perseverance will get you exactly where you intended to be. It’s a powerful and welcoming spiritual experience. A rites of passage. Yes, Lawd! 🙂

yoga at dawn

The morning balcony is a beautiful “Self+Love” sacred space. The perfect time of the morning to take in the sounds of birds chirping, One actually flew away from the Tree to perch on the roof and face me starring for a few seconds. The almost quiet and serene just-before-dawn sounds- peace filled. Yoga at this time in the morning is precious and sacred! The Sun is being saluted and praised! My spirit is being renewed and refreshed.

the subtle shift
 I just finished my eBook draft today and going to press. Apart from my 30 Day Vegan Challenge (and still going strong!) I have been writing and writing (and writing) all aspects of content these past few weeks. Finishing this site has been a major force of will,  although I’m moving it anyway – bigger, better, more efficient and pretty – Yet something very right and in alignment has me  in a mode of ‘finish what you started’ — and so it is.  These past few weeks, Ive had to reteach myself some things. For one cut out distractions and focus on one thing – only! Sounds easy right? Wrong! For years I bragged on being a “multi tasker” – the best, most efficient, busy person. What an illusion! 

True it’s a blessing and beautiful gift to be highly creative and channel all kinds of creativity, but you can’t harness it, build, mold, fashion, create and produce the idea then it’s really just a waste of energy to start, stop and start again. It’s a vicious cycle of incompleteness and the kind of failure that is non-productive. I’d rather fail from doing then not doing at least the latter you’ve gained wisdom and experience.

Re+Teaching Yourself to Focus and Discard Distraction
Now, I haven’t done this since the birth of my twin boys; it was impossible back then to’just focus on one thing‘ they demanded my attention and I was constantly scanning for outcomes as they learned to walk and run, life changed and I never looked back. But through the years, constant distractions became a culture. A way of life in the modern world. So some bad habits set in. I had to make some serious changes and fast. I had to recall or rather call upon my “former Self,” where I’d focus for hours in music or dance – way back before children, and responsibilities of life ruled the day. I figured, if I had those skills mastered back then, then it’s still very much a part of who and what I am even today. So I allowed those dormant energies to give rise and take there natural place back into my living world. haha! Yes I am bit dramatic, as poets and writers can be! (exhale)

It is as if my whole way of doing things has shifted, readjusted, transformed and as Nina says “..and it feels soo good!” I’m so loving these moments in time.

Eternal & InLove,



Dr. Sebi’s Electric Food List

“One must consume life
to maintain and sustain itself
-not Death.”
Dr. Sebi

Download a Free Copy  of The Dr. Sebi Alkaline Nutritional Guide or scroll below to see the Dr. Sebi’s Approved Nutritional Food Guide List with new updates (May 2018)

Who is Dr. Sebi – The Man who “Cures All Disease”

American Rapper and Actor, Common paying tribute to Dr. Sebi.

American Rapper and Actor, Common paying tribute to Dr. Sebi.

If you’re truly into “Natural,” “Organic” nutrition and lifestyle you’ve probably  pretty much read and studied over a dozen healers, modalities, theories, philosophies, schools of thought that pertain to your health. This lifestyle is an ongoing search and adjustment to what works best for you  and how you can maximize the benefits of your lifestyle choices. I started out over two decades ago with Back to Eden (Kloss) and Michael Tierra, Dr. Lliala Africa, Queen Afua, Dr. Gabriel Cousens, Dr. Royal Rife, and Dr. Gerson, and David Wolfe, to name a few. I studied with many of these healers and their modalites.

One healer that seemed to miss my health radar until just a few months ago is Dr. Sebi. This man is known for curing many forms of Cancer, AIDS, Paralysis, Diabetes, Blindness, Sickle Cell,  and so much more. He is also known to have won a very powerful yet mostly unheard of New York court case where he was indicted  by the  Attorney General of New York  for claiming to “cure all diseases.” October 1, 1988 this Guru Healer once called a “pseudoscience, quack” healer was found not guilty for his claims of “curing all diseases.” Although he practiced medicine without a state license, and sold herbal remedies not approved by the FDA, Dr. Sebi, won one of the most important health related court cases in American medical history.



What is Bio Mineral Nutrition?

Songwriter Erykah Badu and Dr. Sebi

Songwriter Erykah Badu and Dr. Sebi

Dr. Sebi, also known as Alfredo Bowman, a non-educated man  of Honduras, started his healing journey by curing himself of asthma, diabetes, near blindness, and impotence with the help of a traditional herbalist in Mexico. He has since moved his practice from the United States to open and operate in Honduras.  The URSHA Research Institute in Honduras is humble village complete with acres of fresh, live and organic fruits, vegetables, herbs, spices and grains including cannabis. The institute even has highly charged water that increases PH levels and can cure chronic skin diseases via the Integumentary system.



Discern your choices of Vegetable, Fruits, Grains, Herbs and Spices.

Discern your choices of Vegetable, Fruits, Grains, Herbs and Spices.

What makes Dr. Sebi’s methods set apart from allopathic medicine, traditional Chinese medicine and other healers? The way he sees nutrition! According to Dr. Sebi most foods we have eaten have been artificaily introduced into our nutrition program. Let us suppose that most of us are already aware that a typical American diet is SAD, let us further agree that  so called culturally based African American diet is riddled with toxins, saturated fats, excess salts, and sugars that cause diabetes, high blood pressure, hypertension, glaucoma, cancers, and more. What if according to the methods of Dr. Sebi these foods were not even a natural part of the “natural” food pyramid because hybrid food are not genetically compatible to our  DNA and cellular body system. Dr. Sebi’s states that in order for the body to be free of all disease we must consume non-hybrid foods that contain” bio mineral” “intracellular” alkaline foods .

fruits-and-vegetablesHe further states that all diseases are really only one disease causes by excess mucus in the body; if one has glaucoma or poor eyesight then there is a excess mucous in the eyes, if one has fibroid cysts there is excess mucus in the reproductive system, and so on. Seeing dis-ease in  this way not only simplifies pathology, but empowers the healing process.  One would fast, release the body of excess mucus and feed the cells whole bio mineral foods and thus cure any and all disease.


USHA Herbal Research Institute, Honduras

USHA Herbal Research Institute, Honduras

“This brief, but concise illustration will reveal our premise and methodology to be consistent. According to Western medical research, diseases are a result of the host being infected with a “germ”, “virus”, or “bacteria”. In their approach in treating these “infestations”, inorganic, carcinogenic chemicals are employed.

Our research immediately uncovers flaws in their premise through basic deductive reasoning. By consistently utilizing the same premise and methods, they have consistently yielded ineffective results. In essence, in the 400-year tradition of the European philosophy of medicine, their approach in treating disease has yet to produce any cures.

In contrast, as we examine the African approach to disease, it diametrically opposes the present Western approach. Specifically, the African Bio-mineral Balance refutes the germ/virus/bacteria premise. Our research reveals that all manifestation of disease finds it genesis when and where the mucous membrane has been compromised. For example, if there is excess mucous in the bronchial tubes, the disease is Bronchitis; if it is in the lungs, the disease is Pneumonia; in the pancreatic duct, it is Diabetes; in the joints Arthritis. All of the African Bio-mineral Balance compounds are comprised of natural plants; which means its constitution is of an alkaline nature.

This is important- and instrumental in our success in reversing pathologies- because disease can only exist in an environment that is acid; thus it is inconsistent to utilize inorganic substances when treating disease because they are of an acid base. Only consistent use of natural botanical remedies will effectively cleanse and detoxify a diseased body, reversing it to its intended alkaline state.

Lisa Left - Eye Lopez, prior to accidental death, she stated she was going to tell the world about Dr. Sebi's Healing.

Lisa Left – Eye Lopez, prior to accidental death, she stated she was going to tell the world about Dr. Sebi’s Healing.

Our system of nutrition goes even further. In addition to removing the accumulation of years of toxins, the African Bio-mineral Balance replaces depleted minerals and rejuvenates damaged cell tissue eroded by the acid, diseased state. The primary organs of elimination are the skin, liver, gall bladder, lymph glands, kidneys and the colon. If all toxins are eliminated from the above mentioned organs they will be recycled throughout the entire body, manifesting disease. Eventually the body breaks down in the weakest organs due to its inability to dispel the influence of toxins. The colon is the most important organ and must be cleansed by detoxifying before any disease can be reversed. If only the colon is cleansed and detoxified the other major organs with be left toxic and you will still have disease in the body.

It is with Dr. Sebi’s intra-cellular dextoxifying cleanse that each cell in the body will be purified. The body will then rebuild and rejuvenation will take place. Dr. Sebi offers the Bio-Mineral Therapy which is a natural vegetation cell food. A living substance which nourishes the body and detoxifies at the cellular level.” 

Dr. Sebi’s Approved Alkaline Nutritional Food Guide

“The State of New York Supreme Court classified our products as “natural vegetation cell food” in 1988. As a result, when you take them you will have fed your cells and will not have much of an appetite.”

[note: updated may 18, 2018] 


Dr. Sebi says, “Avoid using a microwave. It will kill your food.”

  • Amaranth greens – same as Callaloo, a variety of Spinach
  • Avocado
  • Bell Peppers
  • Chayote (Mexican Squash)
  • Cucumber
  • Dandelion greens
  • Garbanzo beans
  • Green banana – [Removed]
  • Izote – cactus flower/ cactus leaf – grows naturally in California
  • Kale
  • Lettuce (all, except Iceberg)
  • Mushrooms (all, except Shitake)
  • Nopales – Mexican Cactus
  • Okra  [Added back]
  • Olives
  • Onions
  • Poke salad – greens
  • Sea Vegetables (wakame/dulse/arame/hijiki/nori)
  • Spinach  [Removed]
  • String Beans  [Removed]
  • Squash
  • Tomato – cherry and plum only
  • Tomatillo
  • Turnip greens
  • Zucchini
  • Watercress
  • Purslane (Verdolaga)


Dr. Sebi says, “No canned or seedless fruits.”

  • Apples
  • Bananas – the smallest one or the Burro/mid-size (original banana)
  • Berries – all varieties- Elderberries in any form – no cranberries
  • Cantaloupe
  • Cherries
  • Currants
  • Dates
  • Figs
  • Grapes- seeded
  • Limes (key limes preferred with seeds)
  • Mango
  • Melons- seeded
  • Orange (Seville or sour preferred, difficult to find)
  • Papayas
  • Peaches
  • Pear
  • Plums
  • Prickly Pear (Cactus Fruit)
  • Prunes
  • Raisins –seeded
  • Soft Jelly Coconuts
  • Soursops – (Latin or West Indian markets)
  • Tamarind –  [Added]


  • Amaranth
  • Fonio
  • Kamut
  • Quinoa
  • Rye
  • Spelt
  • Teff
  • Wild Rice
  • Black Rice [Removed]

Natural Herbal Teas

  • Allspice [Removed]
  • Anise [Removed]
  • Burdock
  • Chamomile
  • Elderberry
  • Fennel
  • Ginger
  • Lemongrass  [Removed]
  • Red Raspberry
  • Tila

Spices and Seasonings

Mild Flavors

  • Basil (Sweet Basil)
  • Bay leaf
  • Cloves
  • Dill
  • Marjoram [Added]
  • Oregano
  • Parsley [Removed]
  • Savory
  • Tarragon

Pungent and Spicy Flavors

  • Achiote
  • Cayenne/ African Bird Pepper
  • Coriander [Removed]
  • Cilantro [Removed]
  • Cumin [Removed]
  • Onion Powder
  • Habanero
  • Sage
  • Thyme

Salty Flavors

  • Pure Sea Salt
  • Powdered Granulated Seaweed (Kelp/Dulce/Nori – has “sea taste”)

Sweet Flavors

  • 100% Pure Agave Syrup – (from cactus)
  • Date Sugar
  • 100% Pure Maple Syrup – Grade B [Removed]
  • Maple “Sugar” – from dried maple syrup [Removed]

Nuts and Seeds – (includes Nut and Seed Butters)

  • Hemp Seed [Added]
  • Raw Sesame Seeds
  • Raw Sesame Tahini Butter
  • Walnuts
  • Brazil Nuts [Added]
  • Hazelnuts [Removed]
  • Pine Nuts [Removed]
  • Raw Almonds + Almond Butter [Removed] 


  • Olive Oil (Do not cook)
  • Coconut Oil (Do not cook)
  • Grapeseed Oil
  • Sesame Oil
  • Hempseed Oil
  • Avocado Oil


Additional Notes:

  • Drink 1 Gallon of Natural Spring Water Daily
  • No Animal Products, No Fish, No Hybrid Foods, No Alcohol
  • Avoid using Microwave as it will “Kill your food”
  • “No Canned  or Seedless Fruits”

Resources and full notes visit:


Note to my Beloved Human Family:
This food list is from the Dr. Sebi Nutritional Food List per his website and not fabricated or made up by me or any member of my Team! With Love and Healing to the Human Family and Highest Respects  and Love to the late Great Ancestor Healer Dr. Sebi (We Love You!)

One Love! Health, Wellness and Empowerment,




Recipe: Vegan Collard YUM Wraps

I’m not much of a “recipe” cook as I am a creative-type “feely” cook. I pinch and dab and dribble seasonings and use coffee and tea cups for measuring. Something about the magic in the kitchen that I love, but I’ve been asked to create a space for recipes as a way of sharing so here are my preliminary attempts which I’m sure will be refined as I continue to grow and expand my own consciousness and ‘how-t0’! Hope you Injoy! ~ InLoVe ❥ Ria

Vegan Collard YUM  Wraps – (V+GF) – Raw Food

This is an surprisingly amazing snack that quickly turns into a meal. It’s so rich in vitamins
it begins to fill you up its so satisfying! Live Foods RAWk and Taste so scrumptious!


Wrap Ingredients

1 Organic Collard Wrap
1/4 Avocado mashed
1/4 cup carrots can replace with Quinoa
1/4 cup raw beets
1/4 cup zucchini
1/4 cup chopped or diced organic tomatoes
thinly sliced red onion
a dash of sprouts

I quickly learned there is an art form to wrapping this collard. So you may want to search a tutorial just to make sure you get it right the first time.

Lay your collard with the inside facing up toward the sun. Note the wrap outer part will be the outer leaf.

Spread the avocado on the inner leaf, then carrots, beets, zucchini, and tomatoes, thinly sliced onions and lastly the sprouts.
Begin to wrap.

Thai Asian Sauce Ingredients

Organic Curly Kale
2 1/2 tbsp Organic Peanut Butter
2 1/2 tbsp Tahini Butter
1 tsp olive oil
2 tsp Maple syrup
1 1/2 tsp Braggs Liquid Aminos
2 tbsp Rice wine or Raw Apple Cider Vinegar
1/2 tsp Ginger
a pinch of garlic powder or raw garlic
a squeeze of Fresh orange

Wash all your veggies carefully without bruising
Chop organic kale and place in bowl.

Blend in Vitamix your organic peanut butter, tahini, maple syrup, rice or apple
cider vinegar, ginger, salt and pepper to taste. Whisk in the orange squeeze. Allow
to sit for better flavor.

Pour Thai Asian Sauce over cleaned and chopped kale. Add sliced carrots (optional). Let this stand
and marinate for about 10-15 minutes. InJoy!


When I decided to make this recipe I sought out something easy to present as a Live RAW Food Demo at the Evan’s Towne Center Farmer’s Market. I was so nervous because it had been forever since I had presented anything or was ‘center’ stage. It was the most beautiful day and I had rushed after work. Things fell into place and everyone flocked to the table!


What a  pleasant surprise to find this was a smashing success. There were questions about ingredients which grew into organic farming, and coops, if I taught classes.naturalselfgoddess_recipes_v-collardwrapraw_3


This is the part where your wrap skills come in handy, so prep with some videos. I will at some point remake this hit and add my own video how to wrap collards (rainbow chard is another favorite for wrapping raw wrap sandwiches). Either way it’s amazing and for those who are not vegan or like raw this dish will shock the skeptic into having a second serving, even the kids love it!





Why Frequency Matters – How to Raise Your Vibration Fast!

Frequency Matters

Raising higher frequencies creates a life that is filled with synchronicity, magic, blessings, abundance and wellness. It is a natural high that is completely organic, non toxic, and empowering for all. As you receive unconditional love and consciously channel that frequency others come to you for healing and subsequently reciprocate love, kindness, joy, optimism, healing, creative abundance right back to you. It is a cyclical, spiral-type of relationship constantly exchanging through give and take, ebb and flow, rhythmic energetic dances.

We are Love!

black-couple-laughing1Attract relationships that Honor your Highest Good and your Highest Self, be fearless in walking away from ‘anything’ that does not feel ‘right’ or resonate with your highest good or higher self. Pay attention to signs, signals, and communication from reactions to events, thoughts, words-if there is hesitation confront that emotion until it reveals its source. If you are unsure continue and wait for the answer. Believe it or not you will see what you are meant to see, at the right time, just pay attention so you properly receive the information or confirmation clearly. If something feels good, its good; if it feels bad, or questionable, its bad for you. What maybe good for someone else may not be good for you and vise versa, so be crystal clear, patient, and confident. Be thankful and give gratitude and love in all directions. What is meant for you will come to you at the right time. Be open to receive Higher vibration, unconditional love, reciprocity, kindness, balance wellness, abundance, all that you affirm into your life.  Know that nurturing your inner relationship to Self brings clarity and empowerment and the eye to receive inner guidance. Remember you are a magnet consistently attracting and repelling. The Universe always lets you know.The Universe always supports you.

How to Raise Your Vibration – Easy Steps!

  • drumacts of kindness
  • singing
  • dancing
  • drumming
  • eating high alkaline foods
  • forgiveness
  • smiling
  • meditation
  • pranayama (breath work)
  • acts of kindness and gratitude
  • cuddling
  •  laughter
  • living (your) truth
  • honoring self
  • doing what you love
  • animal care and companionship
  • self+love affirmations
  • watching a comedy
  • community work
  • sharing gifts
  • giving things away
  • meditation-575nurturing self (candle baths)
  • soft, sweet, clarifying essential oils
  • living a spiritual based life
  • cultivating compassion
  • saying “I LOVE YOU”
  • planting trees
  • smudging and cleaning
  • listening to classical music or classical jazz
  • releasing dogma and judgement
  • letting go of the past
  • growing an organic garden
  • living in the now
  • being thankful
  • following your intuition
  • hugging (your children, family, friends)
  • speaking your truth
  • being natural and organic
  • quality sex
  • using words to heal and empower
  • Sun gazing
  • giving back

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