https://www.yogaselvatica.com/blog daily 1.0 2026-04-03 https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/913d0fef-6d6b-4332-911b-054ca8a1278a/IMG_4836.jpeg blog https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/75a9a461-2fb6-4a98-b9ba-782ec1f35ff5/Untitled%2Bdesign%2B%282%29.png blog https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/4c74d496-2854-4c01-8607-e575914b8c73/C27874F5-0A63-49B8-AAE2-B927E6B70EEA.jpeg blog https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/a80d6840-0dbe-4652-ac9f-980c9dcee235/IMG_2018.PNG blog https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/05d230d6-04c1-4514-8959-8b0740891d54/65160002.JPG blog https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/7d21bfe0-4f94-4a46-b492-f3282dde63c9/mrh+banner.jpg https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/8a10ead7-806e-4b3c-af8f-9aef259a12ca/IMG_2017.PNG https://www.yogaselvatica.com/blog/no-nightshade-chilaquiles-recipe monthly 0.5 2026-03-31 https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/e9c79d59-c502-4cf1-a3ca-938c59b8d76f/no+nightshades+ft+luki.JPG blog - No-Nightshades Chilaquiles Recipe - Living the No-Nightshades Life After two years of re-introducing foods eliminated on the Autoimmune Protocol Diet one at a time, I have succeeded at reintroducing many foods that are not consumed during the elimination phase of the diet. Despite this, nightshades continue to be the food group that I have not been able to successfully reintroduce. The nightshade plants include: tomatoes, green tomatoes (tomatillos), eggplants, all chiles, potatoes, and bell peppers. The dried and powdered form of bell peppers, paprika, and chilis, like chili powder, are also excluded as well as less common nightshades like goji berries and ashwaganda. Living in Mexico, it is particularly challenging to avoid nightshades since tomato based salsas are pretty much a staple of every meal. After experiencing acute joint pain upon consuming even small amounts of tomatoes and tomatillos, it has not bothered me much to have to continue excluding them from my diet. While I have been able to consume some chilis like habanero, and potato in very small quantities without excessive pain, I still always notice some negative affects in my body shortly after consuming them. For this reason, I prefer to keep avoiding them to help my body stay on the path of health and improvement. https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/089031b3-0a5b-4c05-8dad-b5cfc0c883cf/no+nightshade+chilaquiles+14.JPG blog - No-Nightshades Chilaquiles Recipe - Ingredients Needed Besides choosing your chips or preparing them yourself, the rest of the ingredients you will require to prepare your no-nightshade chilaquiles are: leafy greens (at least a cup or more) ½ white onion 1 clove of garlic 1 ½ cups of chicken broth (this may be pre-bought or prepared at home) 2 eggs ¼ cup of your choice of cheese https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/2bdf7ab5-af0b-42f9-a691-6ac0c5d51689/no+nightshade+chilaquiles+11.JPG blog - No-Nightshades Chilaquiles Recipe - How to make No-Nightshade Chilaquiles Decide if you are going to make your own tortilla chips and chicken broth or buy them. I tend to buy freshly made tortilla chips and prepare my own chicken broth at some point a head of time to have on hand. Once ingredients are gathered, the first step is to chop your onions and garlic and then sauté them both with light salt and pepper, starting with the onions of course. While the onion and garlic are sautéing, you can begin chopping up your leafy greens. Keep in mind, these are about to be blended so no need to chop very fine. Pour your chicken broth into the blender, bowl, or glass pitcher, then add your sautéed onion & garlic, the washed and chopped leafy greens, and again salt and pepper. Preparing a no-nightshade “salsa”: Blend your ingredients together with the blender or immersion blender until they become the consistency of a tomato salsa. https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/cbd22804-3ec9-49c2-8e9e-d007117177f5/no+nightshade+chilaquiles+7.JPG blog - No-Nightshades Chilaquiles Recipe - Next Steps 6. Reheat the pan you used to sauté the onion and garlic to a low heat. Once the pan is hot, pour out your no-nightshade salsa into the pan. We want to let the greens cook through at this step, and for the flavor of the sautéed onion and garlic to diffuse throughout the greens and broth. Leave it cooking a little longer if your no-nightshade salsa came out thin and you need to steam some water away. 7. Be sure to not over-heat the sauce so that it does’t loose its ideal consistency. While the sauce is cooking, use another pan to fry your egg (or eggs), so that the egg(s) are ready at the same time as the rest of the recipe. https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/eb21cfbf-6bb7-48a6-b2dc-e08941119574/no+nightshade+chilaquiles+6.JPG blog - No-Nightshades Chilaquiles Recipe - Final Steps 8. Once your no-nightshade “salsa” has settled to the proper consistency, turn off heat and add your tortilla chips to that same pan. Chilaquiles are prepared by mixing the salsa and chips together, to soak the chips evenly with the sauce, not just pouring the sauce on top of the chips. 9. Once the tortilla chips are thoroughly combined with the no-nightshade salsa, plate your chilaquiles and top with the fried egg(s)! Additional optional toppings include: cheese of your choice (this should go above the chips & under the egg, to help with melting), cilantro, or a bit of avocado. Many places throughout Mexico top chilaquiles with a few thin slices of raw red onion. https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/95a25047-823e-4a4c-b5a5-8b5efbc31e02/no+nightshade+chilaquiles+4.JPG blog - No-Nightshades Chilaquiles Recipe nutrient-density While traditional chilaquiles are not necessarily not nutritious (besides the fried chips, which this recipe also calls for) replacing tomato and chile based salsa with a leafy greens & chicken broth-based sauce increases the nutrient density of the dish. anti-inflammatory For people sensitive to inflammation, of which nightshades may often be a culprit, No-Nightshade Chilaquiles can guarantee a delicious meal experience without the worry of how your body ma react afterwards. If you are sensitive to eggs and cheese, take these out of the recipe and try topping your No-Nightshade Chilaquiles with shredded chicken. Goat cheese may also be considered as an alternative topping in the case of lactose sensitivity. high-protein When I am home in the jungle, I tend to prepare my No-Nightshade Chilaquiles with Chaya, a high-protein, iron-rich, superfood native to the Yucatan Peninsula. When I am not here, I have also prepared the sauce with a mix of kale and spinach. https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/f839cc84-e87e-4a48-817a-993e9abf6b1e/no+nightshade+chilaquiles+2.JPG blog - No-Nightshades Chilaquiles Recipe - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.yogaselvatica.com/blog/autoimmunime5 monthly 0.5 2026-03-11 https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/f11ec3cc-8477-470f-87b3-70347aaf33c3/autoimmunime52.JPG blog - Autoimmuni(me).5 - The Magic of Lifestyle Medicine Now that two and half years have passed since my doctor first identified autoimmunity in my blood work, I want to reflect on my journey so far and what I would recommend to anyone just figuring out that they may have any type of autoimmunity. My autoimmune symptoms started in September of 2022 but went undiagnosed until November of 2023. Since then, lifestyle medicine has helped me live life mostly pain-free. https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/5b713a2f-60f1-491a-8afc-891110dae03c/bougambilia.JPG blog - Autoimmuni(me).5 - Lifestyle medicine as a learning process I have progressed light years in understanding how lifestyle medicine works and which aspects of it are particularly helpful to me in my body and mind. But knowing about these tools and that they work is a different thing than applying them. That is a practice in itself that I am some days better at than others. I have learned so much about by body’s signals and needs, to the point that they are becoming increasingly second nature. But how do I live them out as if they are my first nature? One thing about lifestyle medicine is that it is not like taking a regimented dose of pills and then being free to live as one did before until you get sick again. Lifestyle medicine is just that, a lifestyle, requiring maintenance, dedication, and consistency. The good news is our bodies are forgiving and adaptive, and our gut lining regenerates it’s holy single-cell-thick wall lining every four days. https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/fba814dd-f2af-47ae-aa60-19bde337607c/flores+.JPG blog - Autoimmuni(me).5 - Identifying the wins when it comes to our health When it comes to our health, as with many things in life, we must take the small wins when we come to them. Or when they come to us. Recently I was able to get new lab work done and my doctor identified some thyroid stuff that was not there last year or two years ago. Instead of spiraling that there is something new and unknown emerging in my blood work, I choose to respond with gratitude for having more information. My doctor prescribed me a low dose thyroid medication to try for a few months before following up to retest the thyroid panel and see if the medication has made a difference. Despite a handful of stressful and transitional circumstances that have kept me lately from being my best at all the routines that keep me charged, I believe the medicine is actually helping. The main way I have noticed it is in my hair, which I observe is slowly changing towards its former golden voluminous mass after having been rather straw like, thin, and depleted for the last year and a half or so. https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/2f458e2c-407f-4f41-ba2e-739f8c563fe0/guatemalan+flowers.JPG blog - Autoimmuni(me).5 - Commitment to our health is radical self-love Overall, I continue choosing to be patient with myself and my body. I recognize that the commitments and adaptations I have implemented in my diet and lifestyle are me choosing myself. I also recognize that the moments of indulgence, weeks where I maybe have a couple coffees more than necessary or a cocktail with my friends, are also me choosing myself. I remain postured that navigating our health and living out our wellness are not linear endeavors. Answers do not come in a straight line. I try to not let new emerging questions subtract from the successes of all the information I have collected. I continue living and listening to my self in this n=1 experiment experience. While I would choose this for myself or anyone, I love my autoimmunity in so much as it remains an ever present invitation to listen and care for myself more and more and more. Our health is our wealth after all. https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/0fb771c6-b3ff-4564-8337-a52221325ea3/autoimmunime5.JPG blog - Autoimmuni(me).5 - I will share a few lifestyle treatments that work well for me: My adapted AIP diet (AIP diet + the foods I have successfully reintroduced over the past year and a half. Moving! My favorite ways: daily yoga practice 10-15 minutes, long walks in nature, swimming, kayaking, sex! Stress management: I have found stress to trigger pain in my joints most susceptible to inflammation (for me: left hip, left elbow, & hands). Intentionality about reducing stress in our lives may be harder than any dietary shift, but it is just as important. Our nervous systems are our bodies! “Thoughts are things”. My favorite ways to reduce stress: playing guitar and signing, getting a lot of sleep ( by a lot like 11-13 hours), going to an event or new environment/travel, movement, quality time, & of course, sex! Sleep hygiene. I still cant say I am a pro at this one but I can attest that it is a life changing practice, especially for someone experiencing autoimmunity but really for all of us. (Many lifestyle practices recommended to autoimmune folks by functional medicine and naturopathic doctors are really recommendations that could make all of us healthier). With consistent nights of 9-10 hours of sleep, I feel super-heroic and can often apply slightly less of my other lifestyle practices and still get away pain-free. (i.e. having an extra coffee, indulging a bit in sugar and alcohol, skipping an exercise/movement habit) https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/b8403e03-59c0-4f26-a484-ee50daad3691/mahahual+mosaic.JPG blog - Autoimmuni(me).5 - For someone at the beginning of their journey, here are a few tips that may help you out: Consider trying an elimination diet or modified elimination diet, at least for a period of two weeks. Talk to your doctor or health care provider before beginning this endeavor to make sure you are a good candidate and you do not have any preexisting health issues that could provoke issues upon embarking on an elimination diet. If you have any history of disordered eating, it may be better for you to avoid an elimination diet all together or to work with a certified AIP Coach or Nutritionist. https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/ed3ac037-a422-4611-a004-d225c7581c99/wild+jungle+landscape.JPG blog - Autoimmuni(me).5 - We are all on our own journeys, together Sobre todo, each experience of autoimmunity is different for everyone. Maybe you have not received an explicit diagnosis yet, or maybe you have received more than one. Maybe you know something is off in your body but your doctor’s aren’t listening to you yet. Keep fighting for you! You are worth it. https://www.yogaselvatica.com/blog/how-spin-class-saved-me monthly 0.5 2026-03-11 https://www.yogaselvatica.com/blog/easy-non-toxic-yoga-mat-cleaner monthly 0.5 2026-03-11 https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/f09e64d8-0f6d-4d89-857f-171863d909aa/DIY+Yoga+mat+Cleaner+.JPG blog - Easy Non-Toxic Yoga Mat Cleaner Recipe - Ingredients for Non-Toxic Yoga Mat Cleaner 1 liter of purified water Apple cider vinegar or plain white vingear Tea tree essential oil Lavender essential oil Orange essential oil Supplies Needed: A pitcher for mixing A spray bottle for storage An extra container for back-stock A long wooden spoon (wood preferred for stirring) An immersion blender (optional) https://www.yogaselvatica.com/blog/aip-yes-lists-a-positive-reframe-of-the-autoimmune-protocol-diet monthly 0.5 2026-01-26 https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/96d7f7fd-9c91-4dfc-8da1-af51fd0484ca/AIP+YES+LISTS+BY+YOGA+SELVATICA.jpg blog - AIP Yes Lists: A Positive Reframe of the Autoimmune Protocol Diet - What is the AIP Diet? The autoimmune protocol diet is a lifestyle medicine tool that functions by eliminating foods and food groups that have potential to cause inflammation in the body and replacing them with nutrient-dense anti-inflammatory foods, then reintroducing the eliminated foods back one at a time to gauge their impacts on the body and autoimmune symptoms. https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/6789b9c0-1249-45e1-b48b-326b3a102211/AIP+Fruit+Bowl+.JPG blog - AIP Yes Lists: A Positive Reframe of the Autoimmune Protocol Diet - Keep in mind: It is important to note that the AIP diet may not be for everyone navigating autoimmunity. For examples, some experts specifically advise precaution or avoidance of the diet all together for anyone who has ever struggled with disordered eating. It is recommended to speak with your health care provider, a naturopath, or a functional medicine doctor before beginning the AIP diet. This information in this post is not intended to replace advice of a qualified medical professional. While I could write volumes about the AIP diet and how it has helped me heal myself, I admit it can be extremely challenging to implement, especially at the beginning. The near immediate diminishment of my main symptoms (joint pain, brain fog, fatigue) was a leading motivator for me to stick with it. https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/16e0af2b-bc07-48f8-8cf7-31d3d0c19e09/AIP+Coconut+Soup.JPG blog - AIP Yes Lists: A Positive Reframe of the Autoimmune Protocol Diet - What foods are included on AIP? In common AIP discourse, the vast list of foods that are included on the AIP diet deserves more celebration and attention. The AIP Diet is based on anti-inflammatory foods including: meats and fish (all kinds of both are included, but it is recommended to exercise caution and mindfulness regarding one’s amount of consumption of red meats as well as seafood high in mercury, such as tuna) all fruits are included (besides tomatoes, which is a nightshade). This means fresh fruit, dried fruit, dehydrated fruit, frozen fruit, etc. It is recommended to be mindful of how much fruit is consumed given its generally high sugar content. all vegetables are included (besides nightshades) healthy fats are included like olive oil, avocado oil, and coconut oil. all mushrooms are included on the AIP diet vinegars spices and herbs (all leaf & root based spices like basil, oregano, turmeric, ginger, garlic, etc. Paprika and coriander are excluded) https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/639ff473-b16c-4b5f-9459-a51859934200/AIP+YES+Lists.JPG blog - AIP Yes Lists: A Positive Reframe of the Autoimmune Protocol Diet - To make things easy, the AIP Yes Lists divide the AIP included foods into eight categories: fruits, vegetables, root veggies, leafy greens, meats, seafood, herbs & spices, and mushrooms & more. Notice there are three lists completely dedicated to vegetables of different forms. This speaks to the actual richness of variety included in the AIP diet, rather than the deprivation of all the elimination that takes place. https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/378857a0-8794-403c-872a-ff9cf27148eb/YS+AIP+YES+Lists+Bonus+info+sheets.png blog - AIP Yes Lists: A Positive Reframe of the Autoimmune Protocol Diet - AIP Yes List Bonus Info Sheets The Bonus Info Sheets that come with each AIP Yes List provides useful information that can help clear up common doubts and uncertainties associated with the AIP diet. It is important to note that neither the Yes Lists nor the Bonus Info Sheets are exhaustive. This means that not every AIP-compliant food is represented on the Yes Lists, but rather that the lists focus on the most common AIP friendly foods and those that can be found in most contexts of accessibility. A couple of items listed may not be generally available everywhere, like dragonfruit, but may be available in the context in which this blog is written, the Caribbean. Still, the lists are designed to be standard enough that most items featured will be able to be accessed most places around the world. The Bonus Info Sheets are important to review as they clarify information about each list and category that may provide more confidence and understanding about the AIP diet as you begin your journey with it. https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/b221eeb3-0f7e-47f6-8c40-ca767398d4be/95702E11-B28F-4CDA-8690-E2C97315A835.jpg blog - AIP Yes Lists: A Positive Reframe of the Autoimmune Protocol Diet - Benefits of the AIP Yes Lists Overall, these Yes Lists offer a comprehensive guide and positive reframe to the AIP diet, with engaging visuals that center on all that is included over all that is eliminated. They can be adjusted to print at any size, even to fit into a wallet or notebook. These Yes Lists are the perfect grocery store or kitchen companion for anyone venturing into the AIP diet and their function will help you feel better sooner, as you navigate the complexities inevitable in making big lifestyle changes. https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/966c8eeb-1f72-4d6d-94cb-41a8bd9ab6d6/DFFBD28D-0CC9-4534-B4A0-F921AD39047D_1_201_a.jpg blog - AIP Yes Lists: A Positive Reframe of the Autoimmune Protocol Diet - Why use AIP Yes Lists? AIP Yes Lists are a simple way to remind yourself what you can eat without hurting. They are more approachable and softer on the nervous system that all the (very) long lists out there that tell you everything you “can’t” have or need to stay away from. AIP Yes Lists keep in mind the AIP Diet practitioner and function to help you succeed on the AIP diet by centering included foods over excluded foods. Take them along with you, printed or on your phone, to the grocery store or farmer’s market, and practice only buying foods that are included on the Yes Lists, instead of using an exclusion list to guide your shopping and feeling that recurring sense of denial and deprivation that comes from focusing on what is eliminated. Unsure if a food not listed on AIP yes list is AIP-friendly? A quick internet search or self-recall of the different eliminated foods groups can help you in a pinch. https://www.yogaselvatica.com/blog/sweet-potato-dream-aip-breakfast-bowl monthly 0.5 2025-08-08 https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/abd46e8d-0581-49ad-a2f8-e83200fc9bbb/IMG_0399.jpg blog - Sweet Potato Dream AIP Breakfast Bowl - Sweet Potato Dream AIP Breakfast Bowl During the early months of my endeavor into the Autoimmune Protocol Diet (AIP), I became hooked on sweet potato-based dishes as a way to provide myself nutrient-dense meals. Sweet potatoes incredibly versatile, can pretty much replace a regular potato in any recipe (without the potential for nightshade-induced inflammation), and are high in fiber and antioxidants. Different types of sweet potatoes have been shown to be beneficial for gut health and their high levels of carotene bring a boost to our eye health. Many AIP Gurus stress the fact that, especially for women, it is very important to start the day off as nutritionally dense as possible and to also get plenty of protein at breakfast. I developed this Sweet Potato Breakfast Bowl to be adaptable and delicious. This recipe can easily be made more sweet or more savory depending on how you top and season. https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/ea272ed3-b287-4068-81f5-3bce4f633073/IMG_0395.JPG blog - Sweet Potato Dream AIP Breakfast Bowl - For this recipe you will need: 1 large sweet potato (of any color) A liter of water for boiling pinch of salt 1 apple 1 banana 1/4 cup shredded coconut (optional) a slice of bacon 1 tablespoon of olive or coconut oil 1/2 cup of coconut milk honey (optional) 1 small white onion Tools you will need: A pot for boiling A knife A frying pan Peeler (optional, the skin of the sweet potato is also highly nutrient dense!) Immersion blender (optional) https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/2be0a9a0-4db9-4298-b2a0-4e302bc5d69f/IMG_0396.JPG blog - Sweet Potato Dream AIP Breakfast Bowl - Sauté your toppings while the sweet potato boils While the sweet potato is boiling, use this time to toast the shredded coconut, and cook your caramelized onion and bacon. I recommend toasting the coconut first, as this does not require oil and can be done in the same pan you will use to cook the onion and bacon. Heat your frying pan with no oil, on medium-high. Once it’s hot, flash-toast your shredded coconut in the pan, keeping steady movement of the pan to avoid burning. It is important to not use oil at this step, so the coconut shreds emerge crispy. Once toasted to a golden-brown, set aside and add your oil to the pan to let it heat for the onion. https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/2c125455-8892-49dd-bf0f-4f5d7a2fef32/IMG_0397.JPG blog - Sweet Potato Dream AIP Breakfast Bowl - Mashing the Sweet Potato Let the sweet potato cook until completely softened (check this by using a fork to poke the sweet potato). If the fork cuts through smoothly and the sweet potato crumbles or splits, it is fully cooked and softened. You may want to let the sweet potato cool for a couple minutes after boiling. However, I find this bowl is best when served warm. I am convinced that root vegetables bring a grounding energy to the meals they form the basis of! And there is nothing like warm, grounding, earthy sweet potato bowl to start the day. https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/6bb96e51-34bb-4b74-90d4-0333515dd699/IMG_0398.JPG blog - Sweet Potato Dream AIP Breakfast Bowl When your sweet potato has cooled enough to be manipulable, use a fork or knife to break it down into smaller pieces. Place these pieces into a bowl or pot, and top with the 1/2 cup of coconut milk. Add a dash of salt. If you have your immersion blender at the ready, use it now to gently blend the cooked sweet potato, salt, and coconut milk into a puree. If you don’t have an immersion blender, you can mash your sweet potato with the coconut milk and salt by using the bottom end of a clean glass, a pestle, or even the back of a large kitchen spoon. However, nothing does the job quite like a handheld immersion blender. Now that the sweet potato bowl base is pureed, it is ready to top. https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/a86b9392-aa0f-4bd2-832a-1f8683e5014d/IMG_0401.JPG blog - Sweet Potato Dream AIP Breakfast Bowl - Voila! Layer the ingredients you have selected to complete your bowl on top of your pureed sweet potato. You may want to drizzle honey or olive or coconut oil, depending on if you want to add another element of sweet or savory. Your nutritionally dense, AIP-friendly sweet potato breakfast bowl is now ready to nourish you! This delicious breakfast choice is filling and helps sustain your energy into the afternoon. https://www.yogaselvatica.com/blog/10-travellers-tips-for-learning-spanish monthly 0.5 2025-04-18 https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/496adca1-f103-4f2f-ae52-bdc79fe25277/IMG_5729.jpg blog - 10 Traveler’s Tips for Learning Spanish - Immerse yourself When I initially arrived to Mexico in February of 2020, I did so with the primary goal of learning Spanish. After graduating University and wanting to break out of my routine, I tried to think of something I knew I had always wanted to learn or do. I knew I love traveling and had many reasons for which I wanted to learn Spanish. The next natural thought was to set myself up to learn it, so I began to think of where I would want to start. Within a few months, I was on a plane to the Yucatan Peninsula, with my life closed up behind me, ready to start anew somewhere else. I can say with full confidence that being immersed in a Spanish speaking context was fundamental to my learning the language. What I learned in five years here could have taken me ten times longer to learn if not been for being in a setting of constant exposure to the language. This first tip is great news for the traveller, because we love any excuse to leave our “comfort zone;” or maybe perhaps to go to it, if you feel the state of traveling is your comfort zone. Spanish is one of the most spoken languages in the world, and the official language of 22 different countries. This offers plenty of incredible choices for where to begin immersing yourself to learn Spanish. https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/aa994490-4ffd-4875-8187-cefaa0ba1960/IMG_2726.jpg blog - 10 Traveler’s Tips for Learning Spanish - 2. Don’t be afraid of making mistakes This is one of the biggest thing that holds us back from learning a new language. Our pride tells us we shouldn’t try to speak if we aren’t absolutely certain we are going to speak correctly. In learning a new language, this pride can be a huge inhibitor. If we were to let fear of failure or making mistakes stop of us from trying, no one would ever learn anything! We must accept that in the beginning stages of learning a new language, we are going to sound like babies some of the time. This means being open to speaking with a few mistakes here and there, expressing yourself as simply and basically as possible until you gain more confidence and skill in your new language. https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/6b565d03-bbbd-4c97-a4d5-6ee8d6a40115/IMG_4618.jpg blog - 10 Traveler’s Tips for Learning Spanish - 3. Make learning numbers a priority This tip deserves to be high on the list, as it is very advantageous for the traveller living in an immersion context of their target language. In short, nobody wants to get ripped off or screwed over and knowing your numbers in your new language is crucial to making sure you get the proper amount of change back after a monetary transaction and making sure you pay the correct amount in the first place. While I wouldn’t go so far as to say that many people have bad intentions when it comes to interacting with travelers and tourists, I will say it is important to be aware and sharp when it comes to making deals and decisions in the context of an unfamiliar language and currency. Even counting your coins and bills in a new country can be a challenge if you are not used to their different values! All to say, while a few doubts here and there shouldn’t keep you from speaking, knowing your numbers with certainty will get you far in your travels and offer you more control in situations that require monetary transactions, and also time. Knowing your numbers will help you learn to express specific times of the day and open the world of understanding when it comes to bus/train/plane schedules, and your tickets for them. https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/a954de94-441f-49bf-9068-e1488b223dd4/IMG_0103.jpg blog - 10 Traveler’s Tips for Learning Spanish - 4. Find friends that will correct you This is a very important one that can be more difficult than anticipated, depending on the cultural context where you are learning Spanish. Some native Spanish speakers may find it rude to correct you, or unnecessary compared to their appreciation at your effort to communicate with them in their own language, and not yours. As you gain native-speaker friends throughout your travels, communicate to them that you want be corrected because you genuinely want to learn to speak the language correctly. Take advantage of your access to “experts” in the language all around you, Even if they may not know how to explain complex grammatical rules, they know the proper way the language is to be spoken and may be happy to share that knowledge with you. After all, everyone benefits as your Spanish improves, as this permits you to better communicate with those around you in the contexts of immersion. https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/4d36d7c2-ea36-4384-86e8-9ce834c9ec2e/f76c537b-a1fd-44ec-81f4-53434be7804b.jpg blog - 10 Traveler’s Tips for Learning Spanish This is a cliche for a reason. Having a lover whose native language is the one you want to learn will greatly accelerate the rate at which you understand your new language. Not only will you hopefully be comfortable enough around this person for them to consistently and gently correct your mistakes in speaking and comprehension, but they will also be holding the keys to deep cultural insights that will facilitate your learning of local slang and expressions that will help you connect specifically with the people and places you are meeting. https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/19dc7cd9-9616-4f10-be53-a38a7fab2539/IMG_6661.jpg blog - 10 Traveler’s Tips for Learning Spanish - 6. Maintain a small notebook with you to write down vocabulary as you learn it While at first you might want to write down the newly acquired word in your target language along with the translation of it in your mother tongue, the goal of this is to reach the point of just writing down the newly acquired word in the language you are learning, without the translation. Overtime, the practice of writing down the word will sync with the memory surrounding the circumstance in which you learned it, and this personal context will better cement the meaning of the word into your memory. When I first began to learn Spanish, I kept a small pocket sized notebook with me and would write down words I’d hear that I didn’t know in a pages-long list. Then, often at the end of the day, I would go through the new words on the list and write down their meanings as I collected them. This practice was incredibly helpful in the process of learning Spanish because it got me into the habit of associating new vocabulary words with the accompanying experience, place, or activity in which I had gathered that word. https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/7c295046-e998-410e-8377-c19d6537b27c/DC75576D-EC74-4B04-967B-810D9BF9B589.jpg blog - 10 Traveler’s Tips for Learning Spanish - 8. Read newspapers in the language you want to learn Newspapers are a great way to start exposing yourself to the basics of your new language, like basic nouns, days of the week, verbs in the present tense or preterit past (as many news articles tend to be written), as well as local current events of wherever you are. They are generally available for very cheap, sometimes even free. Reading is one of the four components of learning a language, the others being speaking, oral comprehension/listening, and writing. Newspapers also tend to be written precisely and in plainer language than what may be used in books or even music, making them more accessible for the beginner to understand. The added benefit is that newspapers will also offer you information into happenings in the country or locality wherever you find yourself. Newspapers may offer insight into different cultural or political values of the place where you are traveling and may provide unique information you would be less likely to encounter outside of that specific region. https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/e38164a5-759e-4f9d-b709-042aec7b2ed6/IMG_2445.jpg blog - 10 Traveler’s Tips for Learning Spanish - 10. Try not to translate in your head to your mother tongue! While always tempting, this little habit will keep you walking backwards instead of advancing forward in your new language. Claro, in the beginning it is okay to do this to begin to understand the new language and “make sense of it” here and there when absolutely necessary, but I recommend stopping this practice gradually and as soon as you can. Train yourself to understand your target language enough to use it without making an immediate translation in your head to your own mother tongue. https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/4e7f7e4b-65da-4173-8765-d7ca10526d9c/IMG_7565.jpg blog - 10 Traveler’s Tips for Learning Spanish - A lot of language immersion also requires cultural immersion! Here is the hammock. I made with the help of the local women who taught me the skill. https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/d4d22d04-66db-41b7-a414-98d7b8920771/IMG_7261.jpg blog - 10 Traveler’s Tips for Learning Spanish - Make it stand out La laguna “de siete colores” en Bacalar, Quintana Roo https://www.yogaselvatica.com/blog/red-wine-hibiscus-winter-jungle-punch monthly 0.5 2025-07-03 https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/29a26986-ce12-42c2-92da-7e7ead63a95b/wine+punch+final+.JPG blog - Red Wine Hibiscus Jungle Punch Recipe - Red Wine Hibiscus Jungle Punch Recipe to Brighten Your Gatherings This festive red wine punch recipe has evolved over the past few months, drawing inspiration from mulled wine, sangria, and Mexican holiday ponche. I’ve been perfecting it for as many holiday gatherings and parties as possible, dialing in the details to ensure the proportions are just right. What has emerged is a bold, floral, fruity, and sparkly wine-based beverage—perfect for sharing with loved ones to celebrate all that we have to be grateful for. Whether for a holiday party, a birthday, or a long-overdue reunion, this Red Wine Hibiscus Jungle Punch is easy to prepare yet sure to impress. https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/d8a5a2de-0e94-4265-b82d-e3eb24f66ebf/wine+with+cranberry.JPG blog - Red Wine Hibiscus Jungle Punch Recipe - Ingredients: 30 grams of dried hibiscus flowers 1 liter of purified water 1 bottle of red wine (750ml) of your choice 500ml of cranberry juice (sweetened) 3 seasonal fruits of your choice 2 cinnamon sticks 3 cloves 1 liter or several cans of sparkling water 1 cup of walnuts or pecans (optional) Ice (optional) Tools needed: Large pitcher for serving Mixing spoon Pot for boiling Knife Cutting board Strainer https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/c3cd97d5-3a0a-4777-b038-fc676949f189/dry+hibiscus+and+spices.JPG blog - Red Wine Hibiscus Jungle Punch Recipe - How to Prepare Your Hibiscus Concentrate for Punch The first step in this hibiscus punch recipe is to prepare your hibiscus concentrate. Since this requires steeping the hibiscus flowers in boiling water and letting it cool, I recommend doing this early in the day if you plan to serve the punch in the evening, or the day before if you’re serving it in the afternoon. This allows the hibiscus concentrate to cool to room temperature, which will blend well with the cranberry juice and wine. https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/1088b7d5-7b84-4402-85d1-d4fe071683ad/hibiscus+concentrate.JPG blog - Red Wine Hibiscus Jungle Punch Recipe - Steps of Preparing Your Hibiscus Concentrate Bring 1 liter of water to a boil. Add the 30 grams of dried hibiscus, 2 cinnamon sticks, and 3 cloves. Boil the mixture for 10-15 minutes, then bring it to a low heat for 5 minutes before turning off the heat completely. Let it cool down. https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/580a9673-62bb-4b6d-a24f-55ad5c2788ac/strain+hibiscus+.JPG blog - Red Wine Hibiscus Jungle Punch Recipe 4. Strain the hibiscus concentrate to remove the flowers and spices. 5. Pour the strained concentrate into a serving pitcher. 6. Once it’s close to room temperature, refrigerate the concentrate to cool it further. https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/5cb3f205-f163-43ae-8461-60e01715d4f5/hibiscus+pitcher.JPG blog - Red Wine Hibiscus Jungle Punch Recipe - Putting It All Together: Hibiscus Punch Recipe The hibiscus concentrate will yield more than what is needed. Pour two thirds of it into another vessel to drink later or add to your second round. The quantity shown in this photo is approximately how much of the concentrate you will want to keep for your hibiscus wine punch (1/3 of the pitcher or serving vessel). Once your hibiscus concentrate has cooled, you can assemble your red wine hibiscus punch. https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/62aaeb32-aa8a-488c-bdb4-8dc09897117b/fruits+wine+punch+.JPG blog - Red Wine Hibiscus Jungle Punch Recipe - Seasonal Fruits to Use for Your Punch: Here are some of my favorite fruits to use for this festive drink recipe: Apple: It has the perfect texture for soaking up the wine and brings a burst of sweetness. Pineapple: Even in winter, this tropical fruit adds a refreshing and vibrant element to the punch. Starfruit: Its sour pop complements the earthy red wine blend. Use it only if it’s locally available. Berries: Blueberries and raspberries are great choices. Not only do they pair well with the flavors, but they’re packed with antioxidants. If these fruits are not readily available, you can substitute with whatever is in season or use frozen fruit. Fresh is always best, but frozen works too! https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/dcfc5fae-069f-414e-bba6-17aa39440d1c/pour+wine+punch.JPG blog - Red Wine Hibiscus Jungle Punch Recipe - Next Steps Once you have the third portion of your hibiscus concentrate separated into your serving pitcher, add the cranberry juice, then pour in the red wine and stir. If the pitcher is too small, you can serve some of the wine in the pitcher and top it off as needed when serving. https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/4d28da50-4ea8-45ae-9e99-ec87602ecf67/wine+punch+.JPG blog - Red Wine Hibiscus Jungle Punch Recipe - The Final Touches for a Festive Drink Once your hibiscus red wine punch is mixed, it’s time for the final touches! Add the chopped fruits to the punch. I prefer finely sliced pieces that are easy to enjoy in a glass of punch. Top each glass with a splash of sparkling water to add a burst of sparkle and bubbles. If desired, serve the punch over ice, though if all the ingredients have been chilled, ice isn’t necessary. https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/b786b344-263c-4173-969c-c190d2a6cf58/punch+base.JPG blog - Red Wine Hibiscus Jungle Punch Recipe I recommend using a ladle to serve your wine punch rather than pouring from the pitcher. This will give you more control of ensuring each glass has the same quantity of fruits and it doesn’t all follow the flow into the first couple of glasses. https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/19bd7232-4f6a-41e7-aff9-117676ac25e3/enjoy+wine+punch+.JPG blog - Red Wine Hibiscus Jungle Punch Recipe - Cheers to the Perfect Jungle Punch This hibiscus wine punch is perfect for any occasion, offering a unique blend of flavors and textures. The red wine base brings a familiar festive touch, while the hibiscus concentrate introduces a tropical flair, much like the agua de jamaica found in Mexican culture. The cranberry juice adds sweetness and a festive vibe, and the seasonal fruits and nuts enhance the experience. A splash of sparkling water adds the finishing touch for a bubbly, refreshing punch that’s sure to impress. https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/4b4f6c97-4822-4772-972e-1d45a28dac35/wine+punch+shelf+sunset.jpg blog - Red Wine Hibiscus Jungle Punch Recipe I hope this Red Wine Hibiscus Jungle Punch recipe serves you well for your gatherings! Although it was crafted with winter months in mind, it’s a drink that can be enjoyed year-round. Let me know in the comments what types of fruits you choose for your punch, and if you come up with any creative spins on this recipe. https://www.yogaselvatica.com/blog/yearoflearningwithautoimmunity monthly 0.5 2025-06-29 https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/1da9242f-7c30-454c-8ca5-e3bdfc4356d8/cornfield+jungle+lifestyle.jpg blog - A Year of Learning with Autoimmunity - A Personal Note: Who I Am and My Journey Having green tea in the cornfield on the morning of my birthday. https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/a4971e12-9889-4276-bb71-db7e85860b58/jungle+school.jpg blog - A Year of Learning with Autoimmunity - 2024: Pursuing My Graduate Studies Amid Autoimmunity This year I didn’t let my autoimmunity keep me from starting graduate school. The AIP diet helped me feel my best to perform my best in my studies. https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/762e3055-a6a4-45e1-9379-e23718ce988c/nutrient+dense+breakfast+bowl.jpg blog - A Year of Learning with Autoimmunity - Make it stand out This year I started focusing on nutrient density in my diet by trying to include a variety of fruits and/or vegetables in all of my meals. https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/839a47e0-1dd6-4d29-854c-897602129f8d/whole+foods+scacks.jpg blog - A Year of Learning with Autoimmunity - Food Sensitivities: Sometimes the effects of a food I tried to reintroduce would be subtle and hard to pinpoint until the third day I would try it. Other times, the effect was extremely acute, with my long-lost joint pain returning in a matter of minutes just after consuming a bite of something. Tracking Symptoms: It can certainly be exhausting to try to follow and stay with yourself through the unending ups and downs of autoimmunity and the dietary changes it requires, but I consistently found comfort in one thought: that everything is information. This year I built the habit of snacking on whole fruits, like mango, avocado, and coconut, instead of processed foods. https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/00e21260-2c59-4914-ba84-bc287850c5b7/camino+de+sanitago.jpg blog - A Year of Learning with Autoimmunity - First Hand Example of Autoimmune Symptom Remission In 2024, I walked a piece of the Camino de Santiago with one of my best friends. My autoimmune symptoms went into remission after walking 90km in four days. https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/9c2f603e-1dff-414e-9840-70a70b98e569/sleep+hygiene+autoimmunity blog - A Year of Learning with Autoimmunity - 4. The Unmatched Power of Sleep Making sure I get enough sleep is a huge part of using lifestyle to control my autoimmune symptoms. https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/12a4c276-0ab1-4388-b1c7-d238bb18a1b8/shadow+sombrero.jpg blog - A Year of Learning with Autoimmunity - 5. Letting Go of My Timeline I use a sombrero on sunny afternoons to avoid too much sun exposure, which can trigger autoimmune symptoms. https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/e8188cba-7434-4fe3-959f-b9c2f882e5a0/Smiling+autoimme.jpg blog - A Year of Learning with Autoimmunity - Final Thoughts: Reflection on the Year Although the entire year was full of learning through gathering information from my own body, applying it, and waiting to see results, these five things were the defining epiphanies. This information is entirely based on personal experience and is not intended to offer medical or psychological advice or expertise. I hope after reading, you feel a renewed sense of clarity and commitment to your own health journey. Always remember, you are not alone! Leave a comment below to share what you have learned through autoimmunity and how it has impacted your life. Take care & be well, Lex of the jungle XO https://www.yogaselvatica.com/blog/5-ways-to-stick-with-a-home-yoga-practice monthly 0.5 2025-06-29 https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/5a28ce1e-1efb-4f13-a3c7-a88b9ab2e083/Yoga+at+Home+with+your+Cat blog - 5 Ways to Stick With a Home Yoga Practice - Make it stand out Bagheera claiming her corner of the yoga mat during home practice. https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/d09b74a5-d529-40f6-914b-729b7a71fd7f/yoga+mat+downstairs.jpg blog - 5 Ways to Stick With a Home Yoga Practice - Although it sounds easy, committing to a home practice is not without its challenges. A common one is merely the matter of all the other things there are to do and take care of in the day. However, I have found that keeping up a home yoga practice actually helps me take care of all the other responsibilities I have going on in life. It may sound backwards, but spending 10-20 minutes on the mat every morning helps me tackle whatever lies ahead in the day with more equanimity and ease. It reminds me of Buddha’s famous quote, “Meditate for one hour a day. If you don’t have time for that, meditate for two hours a day.” https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/c02f5953-878d-4b83-b11e-5814159c3709/yoga+mat+by+bed.jpg blog - 5 Ways to Stick With a Home Yoga Practice - Tip #1: Put Your Yoga Mat Right Next to Your Bed Start or End Your Day with Yoga If you aim to start your days off with your home practice, roll out of bed and straight onto your yoga mat. If you prefer practicing in the evening, climb straight into bed off your yoga mat. Lay your mat out directly beside your bed to start and/or end your day with a little stretch. https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/4c95f269-6d84-4f6a-bb85-d2c866c5dd54/jade+yoga+mat.jpg blog - 5 Ways to Stick With a Home Yoga Practice - Jade Yoga Harmony Mats have been my favorite for over 10 years! Choose a Mat That Enhances Your Practice As simple as it sounds, finding a yoga mat you love can help you stick with a home yoga practice. When you love the color, texture, weight, feel, and even smell (depending on the material) of your mat, you want to get on it and move. Define Your Space Think of your yoga mat as a space & place maker. Within its bounds is where your physical yoga practice happens. One of the advantages of yoga is that it doesn’t really require equipment to practice, like many sports and exercise activities often do. Props like a foam roller, cork block, or yoga straps can help for certain things, but can usually be replaced with things found around the home in the absence of props specifically made for yoga. https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/7de7505b-5806-4483-9737-704363855f4b/hummingbird+plants.jpg blog - 5 Ways to Stick With a Home Yoga Practice Notice the Positive Differences In the days you have been with your practice, make an effort to be mindful of how you feel in your life and your body after having practiced. Recognizing the difference, if it’s a positive one, helps you want to keep that practice in your daily routine. Physical and Mental Benefits The easiest differences to spot might be physical ones. You may notice your shoulders aren’t crawling up your neck or that your posture is a bit more upright after having spent your 15 minutes on the mat in the morning. Track Your Progress Whatever differences you notice, take note. You don’t have to actually write them down, although that may be even better, but just make a mental note of when you notice some slight change that may be from having engaged your yoga practice. https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/d5826bdf-351d-48e5-abfd-c1b8b2a8cfad/morning+yoga+practice.jpg blog - 5 Ways to Stick With a Home Yoga Practice Personalize Your Practice Use the time on the mat as a chance to be in communication with your body, mindset, and energy. A home yoga practice is your own. It is an opportunity to move in the ways that feel best to you in your yoga and an opening to tend to parts of your body or mind that you may know deep down could serve from a particular stretch or release. Cultivate a Lifestyle of Wellness Overall, this will make maintaining a home practice and building a habit not feel like a chore but more of a cultivation of a lifestyle investment in your own wellness. Over time, you will find that the home practice does not only benefit you, but its influence on you may benefit the lives of those in nearest proximity to your own. https://www.yogaselvatica.com/blog/beginners-guide-to-herbalism monthly 0.5 2025-06-25 https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/60b3f06a-4e80-4de0-9121-4abf3c72eae8/Screen+Shot+2024-11-30+at+12.42.28+PM.png blog - Beginner’s Guide to Herbalism - My Herbalism Journey: A Five-Year Exploration Harvesting hibiscus flowers at The Republic of Corn. https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/2dd93a39-dd3a-42f2-b5e0-db6a4704df36/Screen+Shot+2024-11-30+at+12.46.41+PM.png blog - Beginner’s Guide to Herbalism - Make it stand out Harvesting lemongrass and ginger for teas and propagation. https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/64b9880f-50c9-4238-9011-b903f1a9f7c0/Screen+Shot+2024-11-30+at+1.06.49+PM.png blog - Beginner’s Guide to Herbalism - Exploring the Science and Tradition Labelling to keep track of seeding as well as lunar cycles helps cultivate a careful, conscious, and grounded herbalism practice. https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/06f242a3-0689-457a-85c4-3470214d3804/Screen+Shot+2024-11-30+at+1.06.08+PM.png blog - Beginner’s Guide to Herbalism - Types of Plant Medicine: Basic and Advanced Techniques Herbalism encompasses a variety of methods for preparing plant medicines. Whether you’re simply brewing a cup of tea or creating more advanced tinctures and essential oils, these practices have been passed down through generations. https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/e2ca2ea1-cc37-449f-b4e2-acd4ec0ebd58/IMG_0528.JPG blog - Beginner’s Guide to Herbalism To create herbal products you will need alcohol for tincturing and containers (glass preferred) for storing herbal medicines during processing and once processed. https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/8a103ef9-ba29-4d87-8692-f035d65af1d8/IMG_0530.JPG blog - Beginner’s Guide to Herbalism - Make it stand out Basic tools for plant harvest include a knife and hori-hori, which allows us to harvest plants by the roots without damaging them. https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/6d0be0e3-5982-4b4b-9b4c-272f5d6a0a04/Screen+Shot+2024-11-30+at+12.51.50+PM.png blog - Beginner’s Guide to Herbalism - The Ethics of Herbalism: Respecting Nature’s Gifts Moringa leaf, one of the many medicinal plants that grow on our farm. https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/9d723ac5-f489-492a-9e3d-26309a6be220/Screen+Shot+2024-11-30+at+1.01.01+PM.png blog - Beginner’s Guide to Herbalism - 1. Permission Before harvesting any plant, always ask for permission. Whether you’re harvesting from your garden or from the wild, respect the land and its resources. If you don’t have explicit permission, don’t harvest. 2. Propagation Ensure that you’re leaving the environment better than you found it. When possible, propagate plants before you leave a harvest site to encourage sustainable growth. This is particularly important when foraging wild plants. 3. Intuition Trust your intuition when harvesting. Pay attention to the needs of the plant and the ecosystem, and harvest only what’s necessary. Be mindful of how much you take and always leave enough for the plant to continue thriving. https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/02013837-36fa-4995-af9c-111278eda755/Screen+Shot+2024-11-30+at+1.00.06+PM.png blog - Beginner’s Guide to Herbalism - Make it stand out Establishing your own garden, greenhouse, or nursery where you live will help you advance your herbalism practice by cultivating your own medicinal plants. https://www.yogaselvatica.com/blog/how-to-be-a-gluten-free-goddess monthly 0.5 2025-02-02 https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/4dbbad5c-ca84-437f-8ba3-1f0a98a0d623/IMG_8557.jpg blog - How to be a Gluten-Free Goddess - At the End of the Camino de Santiago: Feeling Like Flying At the end of the Camino de Santiago, feeling like flying- a bit like letting go of gluten. https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/a6666066-e6ca-43ca-b518-dc9c01c2fdbe/IMG_3568.jpg blog - How to be a Gluten-Free Goddess - Eliminating gluten from your diet can lead to a wide range of benefits, including: Strawberry tamales, my favorite gluten-free treat in Guadalajara. https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/22f10d11-4de4-4d82-be2c-99461e2d93cb/IMG_8161_2.jpg blog - How to be a Gluten-Free Goddess - Key Ingredients for a Gluten-Free Diet Gluten-free yucca pancakes with homemade coconut golden milk. https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/05772fb6-afad-482a-ad72-9e6baaa5c228/IMG_7724.jpg blog - How to be a Gluten-Free Goddess - Make it stand out Find something you love more than gluten- like handmade blue corn tortillas. https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/6401b602-e0fa-4fd0-bfd1-a393df374b20/IMG_3654.jpg blog - How to be a Gluten-Free Goddess - Make it stand out Huevos con chaya (eggs with mayan spinach) and corn-based gorditas. https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/8d6387b8-f6dc-4588-b381-eceea2557918/fruit+salad+gluten+free+breakfast blog - How to be a Gluten-Free Goddess - Bounce Back and Keep Going A seasonal fruit plate is a great alternative to gluten-full breakfast and snack choices. https://www.yogaselvatica.com/blog/travel-azenhas-do-mar-portugal monthly 0.5 2025-02-04 https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/139044e5-8bf6-4995-ac6c-e4a289171285/IMG_8846.jpg blog - Travel: Azenhas do Mar, Portugal - Make it stand out Tile mosaic of Azenhas do Mar viewpoint. https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/98989353-b3b5-4cbc-acdb-82ddcdabbfd0/IMG_8797.jpg blog - Travel: Azenhas do Mar, Portugal - Transportation Tips for Traveling to Azenhas do Mar Azenhas do Mar is located about 3 hours west of Lisboa in the town of Colares, and a few bus rides away from Sintra, situated just north of Praia de Maças. Getting there isn’t the easiest, but that only adds to the adventure. https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/42cba3f2-91d5-40ae-9f30-d38d14756a58/IMG_8761.jpg blog - Travel: Azenhas do Mar, Portugal My journey began in the southern town of Faro, where I stumbled across a snail festival (and, on a local’s recommendation, tried a dish I’ll likely never try again). Fortunately, fresh sangria made the experience far more enjoyable. From Faro, I hopped on a bus to Lisboa — a 4-hour ride that gave me time to appreciate the changing landscape. When I travel, I always prefer buses to planes. I find that the overland journey allows me to see the land more intimately and encounter the unpredictability of people and culture. I used Flex Bus to get around Portugal, but several other companies offer similar services at comparable prices. From Lisbon, I boarded another bus to Azenhas do Mar, which took a bit of navigating, but the locals were kind enough to help me along the way. https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/5aa94d4e-ff62-4b31-b88f-a7a6290129aa/IMG_8848.jpg blog - Travel: Azenhas do Mar, Portugal - Things to Do in Azenhas do Mar The beauty of Azenhas do Mar lies in its simplicity. There’s not a lot to do here, which is part of its charm. The town doesn’t offer the bustling activity of major tourist destinations, making it the perfect escape for those seeking peace and beauty without crowds. https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/9341f997-0023-43d2-9c74-91a37355a919/IMG_8826_2.jpg blog - Travel: Azenhas do Mar, Portugal - Explore Praia do Maças Beach and Beyond In addition to the handful of restaurants and cafes (including a coffee bar suspended on the cliffside), the best things to do are to enjoy a vinho tinto overlooking the ocean or sip a warm espresso while gazing at the iconic viewpoint I had seen in the photo that led me here. https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/d979d4bc-2974-4e85-9d35-950238af53b2/IMG_8831.jpg blog - Travel: Azenhas do Mar, Portugal Praia do Maças is a short walk from Azenhas and slightly more developed, with additional dining and shopping options. The beach here offers golden sands perfect for sunbathing and swimming in the Atlantic Ocean — a luxury that Azenhas, perched 135 feet above sea level, doesn’t offer. But that’s also part of what makes Azenhas so special — its cliffside isolation. https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/b346b2c5-5e12-4b7d-8ebd-304809f93dfa/IMG_8819.jpg blog - Travel: Azenhas do Mar, Portugal - The Beauty of Azenhas do Mar What truly captivated me about Azenhas do Mar was how beauty seemed to be everywhere — not just in the stunning coastal views, but in the architecture, the narrow streets, and even the painted tiles that tell the town's history. There’s something magical about walking through the quiet, winding lanes lined with stucco houses and clay-tile roofs, all overlooking the sea. The people here were incredibly welcoming, and I found myself wondering how each of them arrived in this tucked-away village. Was this all a dream? Was I really in Portugal? https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/48057955-51aa-400b-8f97-f34d5a40f6d8/IMG_8872.jpg blog - Travel: Azenhas do Mar, Portugal - Why Visit Azenhas do Mar? Azenhas do Mar is one of the most unique places I’ve visited. It has none of the commercialism or fast-paced tourism found in larger destinations like Lisbon or Porto. Instead, its beauty is in its quiet charm, which has helped it remain largely untouched by mass tourism. The main attraction in Azenhas is the scenic viewpoint — where the village clings to the cliffside next to the roaring ocean. There are only a few places to eat, and most tourists come for the views, the atmosphere, and the opportunity to disconnect. Even though getting to Azenhas wasn’t the easiest, it was so worth the journey. The locals are friendly and happy to help if you ask for directions, and the peaceful walks along the cliffside trails will leave you feeling deeply restored. https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/5c0a7939-7a68-4a73-be33-f390831a77f5/IMG_8840.jpg blog - Travel: Azenhas do Mar, Portugal sunbathing on a costal hillside. https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/323dc7e4-23f6-41d9-9018-63c62718a49c/IMG_8852.jpg blog - Travel: Azenhas do Mar, Portugal - Make it stand out I hope you get to see everywhere you want to see! <3 Lex of the jungle https://www.yogaselvatica.com/blog/coffee monthly 0.5 2025-04-01 https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/af4e4769-6178-4554-8186-b1458b7c4f2f/IMG_5196.jpg blog - 7 Ways to Change Your Relationship with Coffee - My Early Relationship with Coffee My first memories of drinking coffee happened so early in my life that it gives me a bit of validation in coming to terms with my addiction. When I was six or seven years old, my grandma would buy me decadent frozen coffee drinks as a treat when she took me shopping. My mother would be the one to bear the brunt of my caffeine and sugar buzz for hours later. When I was nine years old, my dad allowed my brother and I to drink coffee in the morning before school, although our mugs were definitely at least half full of sweet milky creamer. https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/161c0e45-0de6-4eb8-ab40-6823c7270669/IMG_5399.jpg blog - 7 Ways to Change Your Relationship with Coffee - Why Change Your Relationship with Coffee? All this to say, I love coffee so much I would never ask or even recommend anyone to give it up unless it was completely necessary for their health or wellbeing. However, changing your relationship with coffee to increase your awareness of how you use it and relate to it, as well as what it does for you, could be beneficial for us all. In my experience, changing my relationship to coffee, though it has been a grueling process, has given me a lot of valuable insight into my own health and habits. Benefits of Changing Your Coffee Habits Increased awareness of how coffee affects your body Better control over coffee consumption Improved overall health by reducing dependence on caffeine Understanding our relationship with coffee and regaining control over it has the power to actually help us enjoy our cups of joe even more while maintaining awareness of our choices and tendencies related to coffee. https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/6c99e11c-fe97-4380-adf2-52baf908ef54/IMG_0054.jpg blog - 7 Ways to Change Your Relationship with Coffee - Make it stand out Ryze mushroom coffee with cinnamon stick. https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/90dbd16d-a9b6-4897-bd77-1a1316ff64c7/coffee+mural+yoga+selvatica blog - 7 Ways to Change Your Relationship with Coffee - 2. Time When You Start & Stop Coffee Have you ever enjoyed your morning cup of coffee, only to find yourself feeling spacey and groggy in the afternoon? This is a common problem for caffeine dependency. Key Insights: Adenosine is a hormone released when you wake up that helps you feel awake and alert. Drinking coffee too soon can interfere with this natural process. Allow 45 minutes after waking up before having your first cup to optimize your energy for the day. (Mural by Olivia Rose Phipps) https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/9f9e72f5-6941-4679-9ca0-0fab70a908c3/IMG_0465.jpg blog - 7 Ways to Change Your Relationship with Coffee - 4. Double Down on Tea Bags Switching from coffee to tea is often recommended, but for coffee addicts, this isn’t always an easy transition. However, tea has its own set of benefits. How to make tea more satisfying: Use two tea bags in a larger mug to create a stronger flavor, similar to the depth of coffee. Caffeinated teas like green tea or earl grey can mimic the stimulating effect of coffee, while herbal teas like chamomile are great for evening relaxation. https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/f97ea605-fa09-4a58-a95b-1bcd90aa4dd9/IMG_1090.JPG blog - 7 Ways to Change Your Relationship with Coffee Tips: Gradually reduce coffee intake to avoid caffeine dependence. This could mean stopping after one or two cups instead of three of four. Or it could mean drinking coffee every other day instead of every day. There is no one-size-fits-all here, but rather the invitation to find whats works for you, guided by your “why” at the root of what is inspiring you to change your relationship with coffee. Try drinking coffee less frequently and in smaller amounts, to experience the benefits without the burnout. Of course, taking a full break from coffee (even a few days to a week) might deliver faster results if you are struggling with energy crash or total coffee dependency, But if you are just wanting to reduce your dependence or shift your habits, drinking a bit less coffee or shifting up the time at which you go for your first swig (perhaps later in the morning instead of right after waking up) could also bring benefits to your health and relationship with coffee. https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/553d9866-43ab-49a6-8075-1a028e321c25/IMG_0713.JPG blog - 7 Ways to Change Your Relationship with Coffee - 6. Find a Drink You Love More Than Coffee. or Just as Much Discovering. a drink you love more than coffee or just as much as you love coffee may sound impossible to a tried-and-true coffee addict, but I promise you it doesn’t have to be. Last summer while in my home city on a visit, I became hooked on a certain strawberry matcha beverage that kept me coming back regularly to the same coffee house, but the idea of ordering an actual coffee was usuaully quite distant from my mind. My pre-autoimmune self would not have thought twice about pumping my body with acidic black coffee at all hours of the day and night, in order to achieve what I needed to in regard to homework and personal tasks. But my current self considers the impacts this might have on my stomach, gut, skin, energy, and mood, and works to build the habit of considering alternatives and what they may have to offer me. https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/c3c85f9b-cb18-4a31-96bb-67e4477bdd10/IMG_8249.jpg blog - 7 Ways to Change Your Relationship with Coffee - Conclusion: Cultivating a Healthier Relationship with Coffee As you explore new ways to improve your relationship with coffee, it’s essential to stay in tune with your body’s signals. One of the most powerful tools in this journey is keeping a coffee journal or food log. Writing down your observations creates a living document you can refer to as you continue your path toward balance. It allows you to better understand how your body responds to caffeine, and over time, you’ll cultivate greater awareness of your own habits and health needs. https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/a0bb1d79-1619-4b40-a863-9d512f6b6c93/IMG_8802.jpg blog - 7 Ways to Change Your Relationship with Coffee Our bodies speak to us every day, offering subtle clues about what they need. While it’s easy to ignore or overlook these signals, listening with care and attention can help us make decisions that truly support our well-being. Remember, a small break from coffee, whether it’s a few days or longer, can provide valuable insight into how it affects you physically and mentally. When you’re ready to return to your cup, be sure to pay attention to how your body reacts—your brain might crave the comforting warmth, but your stomach, joints, or energy levels may have different messages to share. At the end of the day, your body wants what’s best for you. By keeping an open conversation with it and tracking your experiences, you’ll uncover the keys to enjoying coffee in a healthier, more mindful way. So go ahead—start your coffee journey with curiosity and self-awareness, and see how it can positively impact your health and energy. https://www.yogaselvatica.com/blog/is-off-grid-living-healthier monthly 0.5 2025-06-29 https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/fe862812-9d03-4ac7-9f99-8a262191617f/IMG_1119.jpg blog - Is Off-Grid Living Healthier? - Is Off-Grid Living Healthier? The increasing interest in off-grid living suggests a larger truth: modern urban life may be lacking in something essential for our well-being. Today, I’ll share five aspects of off-grid life that have positively impacted my own health and wellness. You may find these aspects resonate with you, and perhaps even inspire you to explore off-grid living for yourself. https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/da37d11d-6187-4b58-9c11-33e9792dc1a2/IMG_3544.jpg blog - Is Off-Grid Living Healthier? - Our Soil Experience in the Yucatan Tierra Preta: In the Yucatan Peninsula, much of the soil on our land is rich in carbon and organic material from centuries of planned burning by local agriculturalists. This has led to the creation of Tierra Preta, a nutrient-dense soil that helps grow healthy, nourishing food. Community and Bartering: Even if you're not growing your own food, neighbors who do may offer opportunities for bartering. Even non-organic food from small farmers is often healthier than mass-produced industrial crops. https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/c462dfbb-a3ba-4414-a430-988121aef73a/IMG_6838.jpg blog - Is Off-Grid Living Healthier? - 3. Proximity to Animals and Nature Strengthening the Immune System Health Benefits of Nature: Research shows that living closer to animals and nature, especially from childhood, can strengthen the immune system and reduce allergies. Life and Death: Living closely with animals means experiencing both the beauty of life (e.g., births) and the inevitability of death (e.g., harvesting animals or dealing with predators). These events bring us into the present moment and remind us of life’s fragility. https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/f4de87c0-07eb-43af-9577-d359c01cea25/IMG_3794+%281%29.jpg blog - Is Off-Grid Living Healthier? - Fewer Distractions, More Connection Limited Internet Access: Living off-grid means intentional choices about technology. We’ve made Wi-Fi available only in one part of the property, ensuring a more intentional and mindful use of screens. Time for Real Connection: With fewer screens around, our family and visitors spend more time connecting in person, engaging in activities like playing music, making art, or simply sharing meals together. https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/884467d1-f1eb-4f8d-a35c-dd10634187d4/IMG_5491.jpg blog - Is Off-Grid Living Healthier? - More Control Over Daily Routine Less Commute, More Freedom: Living off-grid reduces the need for long commutes. For example, our daily drive to town is only fifteen minutes, freeing up more time for productive and fulfilling activities. A Healthier Morning Routine: Off-grid life allows for a more leisurely, mindful start to the day. I can wake up early, practice yoga, meditate, and even check on the farm before the day begins. https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/ad30490e-50f2-4513-b816-afc58063e2a9/IMG_1123.jpg blog - Is Off-Grid Living Healthier? - Finding Balance Whatever it is, the way you tell your story online can make all the difference. A Lifestyle Choice: Off-grid living isn’t for everyone, but if you value more control over your time and a deeper connection to your environment, it may feel like a healthier lifestyle. The most important thing is to listen to your own desires and find the balance that works for you in your pursuit of health and well-being. https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/45156a7f-19a3-4774-be2b-8c80e39f9be9/IMG_3641.JPG blog - Is Off-Grid Living Healthier? I hope you now have enough information to be able to answer this for yourself based on your personal visions for your life and time. Personally, I feel life off-grid has been a godsend for my own health and wellbeing, and has instilled in me a profound sense of freedom. That said, I think there is a balance to be struck with all of life’s deep contrasts. If you are someone looking for more power over how you spend your time and more control over what comes into contact with your energy, you may feel healthier or more well in an off-grid lifestyle. https://www.yogaselvatica.com/blog/aip-mango-paradise-breakfast-bowl monthly 0.5 2025-05-05 https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/5130af24-2d32-4658-91c9-4c0127cd62f9/mago+par+4.jpg blog - AIP Mango Paradise Breakfast Bowl - Bright Mango Breakfast Bowl: A Nutrient-Packed Morning Delight This bright breakfast bowl is a nutritionally dense morning treat offering a burst of vitamins and fiber to help you begin a great day. As part of my rainbow breakfast bowl series, this orange bowl stands out for good reason. It’s packed with superfoods like mango and turmeric, making it an ideal choice for anyone looking for a healthy breakfast full of nutrients and vibrant flavors. https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/7a6a6d3e-9cfd-4248-bace-bba5191b03a4/mango+par1.jpg blog - AIP Mango Paradise Breakfast Bowl - Ingredients: 1 mango 1 frozen banana 1 carrot (boiled until soft, then cooled) Turmeric (fresh slice) The juice of one orange or grapefruit 1 cup coconut milk https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/03d0583f-1750-4bbb-842c-08c0fd0c9bee/IMG_4123.jpg blog - AIP Mango Paradise Breakfast Bowl - It is mango season in the jungle, and to be honest, it is the best mango season we’ve had since I arrived here over four years ago. Thanks to a specific climatic transition from drought and wildfires to hurricane season, the mangos have come in beautifully. This season's mangos have absorbed the benefits of all the rainfall from last year, making them extra juicy, free of gusanos (fruit worms), and perfect for eating. During this time, we eat about 5-6 mangos a day and try to include them in as many recipes as we can. It’s a challenge not to incorporate mango into every meal! Since they are in such great condition this year, I’ve been adding them to my breakfast bowls. When I don’t have time to prepare a breakfast bowl, I simply grab a couple of fresh mangos from the tree and start my day with a boost of vitamins. https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/981e60cd-7823-487b-9c4d-fd3ddcf20702/IMG_4170.jpg blog - AIP Mango Paradise Breakfast Bowl - Mangoes are not just delicious—they're also packed with nutrients. Here's why you should make them a part of your daily breakfast: Rich in Vitamin C: Mangoes are an excellent source of Vitamin C, which is essential for boosting your immune system and promoting healthy skin. High in Fiber: The fiber in mangoes aids digestion and helps maintain a healthy gut, making this breakfast bowl a great choice for gut health. Packed with Antioxidants: Mangoes contain powerful antioxidants like beta-carotene, which helps protect your body from harmful free radicals. Supports Eye Health: The high levels of Vitamin A in mangoes promote good vision and healthy eyes. https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/325e6126-e0c0-49bb-8b72-af2288b8e604/mango+par2.jpg blog - AIP Mango Paradise Breakfast Bowl - Step-by-Step Instructions: Freeze the Banana & Boil the Carrot The night before, freeze the banana and boil the carrot until soft. Once cooled, these ingredients will create the perfect base texture for your breakfast bowl. The banana adds creaminess, while the soft carrot helps create a smoother blend. Pre-boiling the carrot is key to avoid adding hot vegetables to your bowl. Juice Your Orange or Grapefruit Use a handheld juicer to extract juice from your orange or grapefruit. If you prefer a sweeter and less tart bowl, go with orange. Grapefruit, however, can add a refreshing twist, although it yields more juice. If using grapefruit, the bowl may be a bit more watery, but you can adjust the consistency by reducing the amount of juice or setting it in the freezer longer. https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/6e4e1731-5204-4fb6-9684-b0910d091c66/mango+par+3.jpg blog - AIP Mango Paradise Breakfast Bowl Blend the Ingredients In a blender, add: The frozen banana Peeled and diced mango Softened carrot 1 cup coconut milk Slice of peeled turmeric Orange or grapefruit juice Blend on high until the carrot breaks down fully, creating a creamy, bright orange mixture. Pour & Set Once blended, pour the mixture into your favorite bowl. Let it chill in the refrigerator for a few minutes before topping. This gives the mixture a chance to set and become nice and cool, which enhances the refreshing experience. https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/298005e1-deb3-42d2-9d7d-bf14ca55bf37/IMG_9093.jpg blog - AIP Mango Paradise Breakfast Bowl - My recommended toppings include: Toasted shredded coconut for crunch Other fresh fruits like apple, pear, or papaya for added texture AIP-friendly additions: If you’ve successfully reintroduced nuts and seeds, they’re great options to sprinkle on top for extra nutrition. Optional toppings: Toasted ginger: A great way to introduce a bit of spice to the mix Fresh sliced starfruit: Just in season and adds a crisp, tropical touch https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/2a052abc-839a-480a-9365-8baf3ee44473/mango+paradise+%281%29.png blog - AIP Mango Paradise Breakfast Bowl - Final Thoughts: Enjoy Your Energizing Breakfast Once blended, I like to let my breakfast bowls chill in the refrigerator for a few minutes before topping them. This allows the blend to settle and come out cold and refreshing. During this time, you can slice up the fruits you want to add on top or toast your shredded coconut. Paired with a steaming cup of green tea, you’ll be ready to start your day off right. This mango breakfast bowl not only tastes amazing, but it’s also a great way to boost your energy and dive into your own mango paradise. https://www.yogaselvatica.com/blog/meditation-for-aip-reintroduction monthly 0.5 2025-06-25 https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/1c96109f-9525-4d71-bea1-0eb03c949362/65160031.JPG blog - Meditation + Autoimmune Reintroduction - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/ffa6ff6e-73e2-4c74-b3de-71e8213efea9/65160019.jpeg blog - Meditation + Autoimmune Reintroduction - Reasons to Reintroduce Foods in AIP There are several reasons why it’s important to reintroduce foods during the AIP diet: Prevent Nutritional Deficiencies: Long-term adherence to AIP may lead to nutritional deficiencies, which can cause additional health complications. Reintroducing foods gradually helps ensure you’re receiving all the necessary nutrients for your body to function optimally. Identify Safe Foods: Not all foods eliminated during AIP will trigger inflammation. Through reintroduction, you’ll discover which foods you can safely enjoy without adverse reactions. This process allows you to build a personalized list of foods that you can reintroduce into your diet without triggering your autoimmune symptoms. Find Nutrient-Dense Foods: Many foods removed during AIP contain essential nutrients that can benefit your health. Identifying which of these foods can be safely added back will help you maintain a well-balanced, nutrient-rich diet. https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/d0620e01-80a4-4179-9ab2-5d160603100d/65160035.jpeg blog - Meditation + Autoimmune Reintroduction - 3-Day Reintroduction Method: A Step-by-Step Guide When reintroducing foods, I recommend following the three-day reintroduction method. This allows you to observe how your body reacts to a single food over three days. Day 1: Start with a small portion of the food you’re reintroducing. Monitor your body’s reaction for a few hours or even up to the evening. If you don’t experience any adverse symptoms, move on to day two. Day 2: Increase your portion size to a normal serving. Continue monitoring for any discomfort or negative symptoms. If no issues arise, proceed to day three. Day 3: On the third day, consume a larger-than-normal portion of the food (e.g., if you’re reintroducing eggs, try three eggs). If you experience no negative symptoms after this larger portion, it’s likely safe to add this food back into your regular diet. However, if you experience discomfort, it may be wise to avoid this food or consume it in very small amounts moving forward. https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/43100541-88b2-47f9-b220-1532c288c3ef/65160013.jpeg blog - Meditation + Autoimmune Reintroduction - Increasing Awareness of Sensations Meditation helps increase awareness of sensations in the body, which is especially valuable when reintroducing foods. With heightened awareness, you’ll be better able to identify subtle reactions to foods, such as mild discomfort or bloating, which can be easily overlooked without focused attention. https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/f7c17c88-34e8-4577-be0d-9de8febba35e/65160025.jpeg blog - Meditation + Autoimmune Reintroduction - Training the Mind to Embrace Impermanence Many meditation techniques, including Vipassana, emphasize observing sensations without reacting to them. This training allows us to maintain emotional balance in challenging situations. By cultivating a sense of impermanence, you’ll learn to recognize that any discomfort or negative symptoms from food reintroductions are temporary and won’t last forever—so long as you listen to your body and avoid foods that cause significant issues. https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/a4a7ac71-c218-486c-86b7-8f6ef6cb4473/65160034.jpeg blog - Meditation + Autoimmune Reintroduction - How Meditation Can Improve Your AIP Reintroduction Experience Although the reintroduction phase can be challenging, integrating meditation can make it a more manageable experience. Meditation helps you stay grounded, reduces stress, and supports your body’s healing process. It also strengthens your ability to listen to your body’s signals, which is crucial when reintroducing foods during AIP. The three primary benefits of meditation during the AIP reintroduction process include: Heightened awareness of bodily sensations Non-attachment to outcomes Understanding of impermanence in response to discomfort If you’re new to meditation, start with just 5-10 minutes a day. Over time, this practice can help you navigate the challenges of AIP reintroduction with greater ease and resilience. https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/dd49df19-8c57-4be6-99c3-c4ea0ce17442/65160002.jpeg blog - Meditation + Autoimmune Reintroduction - Prioritize Your Wellness: Empower Yourself Through AIP and Meditation The AIP reintroduction phase is an essential part of your autoimmune healing journey. While it can be difficult, the rewards of finding a diet that works for your body are immense. Meditation can be a powerful tool in helping you navigate this phase, reducing stress, and building self-awareness. Remember, your wellness journey is uniquely yours, and by combining AIP with mindfulness, you’re setting yourself up for long-term success and symptom-free living. https://www.yogaselvatica.com/blog/autoimmunime-21 monthly 0.5 2025-04-18 https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/763510a4-087e-45e7-adb5-58fc408dcd4b/IMG_1573.jpeg blog - Auto-immuni(me).3 - “Your body is a museum of natural disasters, can you grasp how stunning that is?” - poet Rupi Kaur, Milk and Honey, page 173 https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/4821ab2b-f36b-41dc-92ef-ed0a5397e036/IMG_8590.jpg blog - Auto-immuni(me).3 - The Moment My Chronic Inflammation Went Into Remission Something amazing happened recently: my chronic inflammation went into remission. I didn’t feel pain, even when I ate something potentially inflammatory. The biggest difference at this point in my life was a long 98-kilometer walk through Galicia, the most northeastern autonomous state in Spain. This consistent, low-exertion physical activity seemed to send my autoimmune symptoms into remission. In short, auto-immuni(me) fell in love with exercise. https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/bb322f7b-40b3-4cae-9aa7-bd8560131c07/IMG_5838.jpg blog - Auto-immuni(me).3 - The Key Factors Affecting Autoimmunity: Sunlight, Sleep, Stress, and Diet As I continue to learn more about autoimmunity, I’ve become increasingly aware of how specific lifestyle variables impact my symptoms: Sunlight Exposure: I’ve noticed that prolonged sun exposure can trigger inflammation, and too much exposure may lead to pain in my joints or skin. Sleep: Lack of sleep often exacerbates inflammation. When I sleep less than 8 hours, my pain intensifies, accompanied by brain fog and fatigue. Stress: Stress pain is sudden, sharp, and intense, appearing immediately after a stressor. Diet: What I eat has a huge impact on how my body reacts. I’ve learned that foods that are inflammatory for some people may not trigger symptoms for me, as long as I maintain a balanced lifestyle with adequate exercise, sleep, and stress management. https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/f999f071-49a7-4bad-98cf-52a36b8b66af/IMG_9228.jpg blog - Auto-immuni(me).3 - Lifestyle Practices to Support Autoimmune Health As I continue this journey, there are a few core practices I follow to nurture my autoimmune health and promote overall well-being: Eat a Varied, Nutrient-Dense Diet: I focus on consuming a wide variety of fruits, vegetables, and proteins to support my immune system. Exercise Regularly: Walking has been a game-changer for me. I make sure to stay active without pushing my body too hard. Prioritize Sleep: Getting at least 8-9 hours of sleep each night has been crucial to managing inflammation. Minimize Stress: Learning to manage and minimize stress has been one of the most significant changes I’ve made. Incorporate Probiotics: Regular consumption of probiotics, like my homemade pineapple tepache has been essential for gut health. https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/adfd2c75-98e7-4df0-bd46-acf64f6fa079/IMG_9386.JPG blog - Auto-immuni(me).3 - Reintroducing Foods: A Milestone in My Autoimmune Journey I’ve successfully reintroduced a variety of foods into my diet, including corn, eggs, rice, and oats. It feels liberating to gradually add these foods back into my life without triggering inflammation. Interestingly, some foods often considered highly inflammatory—like alcohol, sugar, and gluten—don’t cause me pain when consumed in moderation, as long as my other health practices (adequate sleep, exercise, stress management) are on track. On my birthday, I was able to eat corn-based arepas with cheese with no pain! https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/1740152958855-2FVZY5ZZGV5XWFSLC22A/how+to+meditate.jpeg blog - Auto-immuni(me).3 - The Emotional Side of the Autoimmune Journey Embarking on this autoimmune journey hasn’t always been easy. I began with enthusiasm, motivated to reclaim my health. But six months in, I’ve had plenty of days where I’ve felt frustrated and angry about the constant need to manage my condition. And you know what? That’s okay. We’re not always going to feel positive or motivated. Sometimes, it’s okay to feel irritated or discouraged. As I learned from S.N. Goenka in my post on Vipassana Meditation, we must learn to observe things as they are, without judgment. This also applies to how we view ourselves in the midst of illness. Accepting ourselves—autoimmunity and all—is part of the healing process. https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/7f7661e9-7bf1-4f52-8efe-cc8a2f9e3c43/IMG_8403.jpg blog - Auto-immuni(me).3 - The Importance of Self-Care and Listening to Your Body No matter where you are on your autoimmune journey, it’s essential to listen to your body. It may be telling you exactly what you need to do to feel better. Even when pain or discomfort arises, view it as an opportunity to gather information. I am proud of the progress I’ve made, and I’m proud of you too. If you’re reading this, you’re already on the path to wellness. Don’t hesitate to share your own tips and wisdom in the comments below, or pass along my Auto-immuni(me) series to someone who may need it. Health is a journey worth fighting for. https://www.yogaselvatica.com/blog/diy-pineapple-probiotic monthly 0.5 2025-06-25 https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/75eb3d36-e8a0-4a20-a71b-281d3fd13833/pinneapple+and+knife+tepache+prep blog - DIY Pineapple Probiotic Recipe - Introduction to Tepache If you have ever visited the Riviera Maya, you may have seen little orange carts being pushed around by bicycle or motorcycle topped with blue and orange umbrellas. These carts, with their matching driver occasionally honking a bike horn, dish out a sweet fermented pineapple beverage into small bags tied at the top and stuck with a straw in the center. This delicious bebida is called Tepache, and although the street version is refreshing on a hot Caribbean day, it doesn’t stand a chance against the homemade version. https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/8d13023f-d5d4-4edf-9789-582939c96901/prepared+tepche+in+vessel blog - DIY Pineapple Probiotic Recipe - What is Tepache? Tepache typically contains trace amounts of alcohol, usually less than 1%. It has been traditionally prepared by different indigenous peoples throughout Mexico in the states of Michoacán, Oaxaca, Querétaro, Guerrero, Puebla, Chihuahua, Sinaloa, Sonora, San Luis Potosí, Veracruz, Yucatán, Campeche, Quintana Roo, Tabasco, Chiapas, Morelos, Baja California, and Jalisco. Throughout history, different indigenous groups prepared Tepache with a stronger concentration of alcohol to be used in spiritual ceremonies. Today it is still prepared across the country as a refreshing beverage that offers health benefits for digestion and gut health, using easily accessible fruits and a simple fermentation process. https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/67546790-88e8-431b-ba50-7d1ab3f52ba1/bacalar+pineapples+yoga+selvatica blog - DIY Pineapple Probiotic Recipe - Why Make Tepache at Home? Tepache is an incredibly simple probiotic beverage you can easily make at home with the washed peels of pineapple, purified water, and sugar or honey. Tepache is a great probiotic recipe to try if you have found yourself a bit intimidated or bewildered by the kombucha process. Tepache is less involved, there is no SCOBY to cultivate and separate every few weeks from its dying mother layer, no second fermentation stage, and less sensitivity to conditions like light and temperature. Like most ferments, think sauerkraut or sourdough bread, Tepache preparation is more of an ongoing process than a one-and-done recipe, but it is among the simplest. As you get into the habit of feeding sugar to your Tepache base, you should be able to enjoy a glass of it most every day, or at least every 2-3 days. https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/c4eb9553-9ae8-4695-9a44-f93f1e6a6fe8/honey+and+pineapple+drink+yoga+selvatica blog - DIY Pineapple Probiotic Recipe - What You Need to Make Tepache All you need to get started is a pineapple (or the saved skins of a pineapple you already ate—washed thoroughly), a few liters of purified water, and some type of sugar to kick-start the fermentation process. I always use honey in my Tepaches and will do so in this recipe today. For this recipe, you will need: a knife, cutting board, water, pineapple, honey, and an empty vessel. https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/67f6715b-8950-47ac-bd79-84455f80dbb2/tepache+supplies+yoga+selvatica blog - DIY Pineapple Probiotic Recipe - Preparing the Ingredients For this recipe you will need: a knife, cutting board, water, pineapple, honey, and an empty vessel. https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/1de9311c-a5f0-450c-bfa7-76e70b7d1f4d/pineapple+peels+tepache+yoga+selvatica blog - DIY Pineapple Probiotic Recipe - Step 1: Wash and Peel the Pineapple The main ingredient in Tepache is the rind of the pineapple. You may add the fruit itself for flavor and sweetness or it can be your snack during Tepache preparation. https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/c35b4d18-022e-41be-a837-81365e775f6a/Honey+tepache+drink+yoga+selvatica blog - DIY Pineapple Probiotic Recipe - Step 2: Add Honey to the Pineapple Skins The honey you add at this step will not determine the overall sweetness of the drink at the time of consumption. This honey is needed to start the fermentation process with the pineapple rind. https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/08f6a871-ec70-485c-ad63-895cc8d6cfde/water+tepache+pineapple+yoga+selvatica blog - DIY Pineapple Probiotic Recipe - Step 3: Add Water to Kick-Start Fermentation The honey you add at this step will not determine the overall sweetness of the drink at the time of consumption. This honey is needed to start the fermentation process with the pineapple rind. Once your vessel is full of the water, pineapple skins, and honey, find a safe place to leave it sitting for a few days and voila, your work is done. For now. Leave it be for at least three days. When you are ready to taste your creation, grab a glass and add a bit of honey to the bottom, adjusting to your liking. The honey we fed to the pineapple all went to growing the ferment, so the Tepache doesn’t necessarily come out sweet. Usually, a spoonful of honey or your preferred sweetener is enough to balance the acidity of the pineapple. https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/d30e898f-b558-4247-b8b6-a9b9c4c02ea7/DIY+Pineapple+probiotic blog - DIY Pineapple Probiotic Recipe - Step 4: Strain and Serve Your Tepache After a few days - a week of fermentation, the Tepache will begin to take on a cloudy golden color. Strain from your vessel into a glass and add honey or sugar to sweeten to your taste. https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/01117874-09cc-4298-aacb-80a84bf7e58a/tumeric+tepache+homemade+probiotic blog - DIY Pineapple Probiotic Recipe - Step 5: Care for Your Tepache To care for your Tepache and keep it going to be enjoyed on a regular basis, always replace with water the amount of the beverage you poured out, and add a little honey each time you add water. It is very important to make sure all the pineapple skin pieces are always completely covered with water to avoid letting them mold. It is equally important to always feed honey or sugar to your Tepache every time you empty it so that the fermentation process is not interrupted. (pictured: Tepache with turmeric) Step 6: Watch for Changes as Tepache Ferments After a few days to a week of fermentation, the Tepache will begin to take on a cloudy golden color. Strain from your vessel into a glass and add honey or sugar to sweeten to your taste. https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/cb4ef9f4-3c57-444f-9973-fd7e9fbc0efe/Pineapple+drawing+by+Olivia+Rose+Phipps blog - DIY Pineapple Probiotic Recipe - Final Thoughts on Your Homemade Tepache I recommend waiting at least 3 days before trying your Tepache. At this point in the process, you will need a strainer to strain the beverage into a glass or pitcher for drinking. Add ice and sweeten to taste with honey, sugar, or your preferred sweetener. As in all my jungle recipes, you always have the option to add a little turmeric. https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/9ba87c55-3ab6-4a6a-afe0-f17f521eadd7/24.jpg blog - DIY Pineapple Probiotic Recipe - Make it stand out Our cat, Tepache, doing his best to appear as innocent as possible. https://www.yogaselvatica.com/blog/autoimmunime-12 monthly 0.5 2025-04-17 https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/51c150bb-4474-4dca-b356-de89c7f692fe/IMG_9413.JPG blog - Auto-immuni(me).2 - A New Year, A New Journey with the Autoimmune Protocol Diet I planned to begin my journey with the autoimmune protocol diet (AIP) at the turn of the new year, as it seemed the most obvious natural shift from one chapter into the next. Also with the new year, I was about to start working full-time again in non-profit immigration law and begin a master’s program in international migration. I remember feeling scared and nervous about embarking on such endeavors at the exact same time as the somewhat drastic dietary changes the AIP calls for. https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/5bea6aec-0276-4926-a91b-8c0549b3b624/IMG_8440.jpg blog - Auto-immuni(me).2 - Experimenting with Coffee: The Impact on My Body After one month of AIP, I gave myself the chance to try a non-AIP compliant item (ok, it was coffee) to gauge how it felt in my body to drink it, as it is a beverage and ritual dear to my heart since a very young age (maybe a little too young?). Within a few hours, it was clear that as deeply as I wanted to deny it, as fervently as I had hoped that it would not be true, coffee did appear to trigger an autoimmune response in my body. Shortly after drinking it, there arrived the pain in my left arm that I had endured for almost two years before learning about my autoimmune diagnosis. I wanted to be absolutely positive so I lengthened the test and consumed a regular amount of coffee every day for five days. The results proved consistent, as the pain in my left arm was soon accompanied by the pains in my shoulders, hips, and knees that I had also at one time grown accustomed to. https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/602ad7b9-131f-442a-a131-bcf4baf282c7/IMG_6704.jpg blog - Auto-immuni(me).2 - Embracing the New Information: A Positive Outlook Instead of being upset and resistant, I was determined to be objective and feel grateful for the new information. So coffee triggered an autoimmune flare for me. This is something that is happening, beyond my control, but I do have control over how I respond to it. I remembered how before I tried coffee again, when I would only just think about trying it again, I would already begin to miss the multitude of teas and tisanes I had begun to enjoy ritualistically since beginning this experience. Of course, if coffee wasn’t an autoimmune-triggering food for me, I would still be able to enjoy both tea and coffee for long into the future, but knowing myself, I knew that if I was able to drink coffee as I’d like to be able to, the chances of my sticking with any of my newly found favorite teas were slim to none. The impact on the body after consuming something that is an autoimmune-triggering food for you is comparable to waking up one day with a wretched hangover, no energy to do the things you love to fill your day with, aches everywhere, and a clouded sense of cognition. https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/97c390b5-9254-4fdc-a58d-bf6a7c46a254/13E43D38-DB63-42DC-A70F-A089434E2FD3.jpg blog - Auto-immuni(me).2 - The Surprising Effects of AIP vs. Coffee In contrast to a body in the throes of a season of disciplined and gentle AIP eating, a body that has energy to go and go and go, get its hands in every project, feels light and full and glowy, the shock is rather drastic. A few days on coffee after a month without it was also shocking in the sense that I observed that I had less energy than I do when I don’t drink coffee. https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/1efeba80-2f64-4435-b91c-f6efebabd786/IMG_0402.JPG blog - Auto-immuni(me).2 - AIP Eating: A Lifeline for Health and Well-being All of this to say, a month in to AIP eating changed so much for me and instead of an intimidating cross to bear, the diet has become a safe place for me and my body. I know if I eat following the AIP, that I live without pain. I know that if I live without pain, every aspect of my life is impacted, including but not limited to, my happiness, my energy, my productivity, my mood, my thinking habits, and my outlook towards my own life and future. https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/d9c7d9ae-696a-4de1-be72-7a7883237c8b/IMG_8552.jpg blog - Auto-immuni(me).2 - Returning to AIP: Embracing Pain-Free Living A few days of experimentation and gaining new information has brought me running back to this way of eating, ready to curl up in her lap and be cared for again. Ready to live a life where I do not have to get used to any pain, I don’t have to push through hours of daily brain-fog, and more than anything—a life where I have the energy and freedom to achieve every single dream, with nothing to slow me down. https://www.yogaselvatica.com/blog/aip-beet-breakfast-bowl-1 monthly 0.5 2025-04-21 https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/40b74889-bdf3-49b5-9ede-45876fabfdba/IMG_7525.jpg blog - AIP Beet Breakfast Bowl Recipe AIP Beet Breakfast Bowl topped with shredded coconut, apple, cinnamon, and turmeric with a cup of hot tea. https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/ff82cafb-5093-4736-a749-c781fd84eb47/IMG_7519.jpg blog - AIP Beet Breakfast Bowl Recipe - Ingredients for AIP Beet Breakfast Bowl 1 large beetroot 1 large carrot 1 ripe banana 1 cup coconut milk (or water) Optional toppings: Shredded coconut (preferably toasted) Thinly sliced fruits: apple, papaya, pineapple, pear, etc. Avocado (great for savory bowls) Raisins Raw local honey Cinnamon and turmeric https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/68b6f99a-8ff9-45f6-a146-f90e7f23cfa4/ingredients+%281%29.png blog - AIP Beet Breakfast Bowl Recipe - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/985f59fc-e596-4c96-9b72-a59654bf6b59/IMG_7517.jpg blog - AIP Beet Breakfast Bowl Recipe - 1. Boil the Root Vegetables Set water to boil in a pot. Peel and cut the beet and carrot into halves or quarters. Add the beet and carrot to the boiling water, ensuring they’re completely submerged. Let them boil for about 10 minutes, or until soft. Tip: You can prepare the beet and carrot the night before, or boil extra and store them for future use. 2. Blend the Vegetables Once the beet and carrot have cooled to room temperature, place them in a blender. Add the coconut milk (or water) and the banana. Note: The banana is crucial for balancing the fibrousness and slight bitterness of the beetroot. Blend until smooth, stopping to scrape down the sides as needed. Alternative: Use a food processor if you have one (This is a tool that is not common in the jungle!). https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/de7ad788-7c62-4ce6-ad19-d9ea2a68517c/IMG_7522.jpg blog - AIP Beet Breakfast Bowl Recipe - 3. Assemble Your Breakfast Bowl Pour the blended mixture into your favorite bowl. Use a spoon to smooth and even out the top. 4. Chill & Prepare Toppings For a chilled breakfast, place the bowl in the fridge to cool. While it chills, prep any toppings you’d like to add. Some of my favorites are: https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/9289b562-81cf-409c-a326-7c1bcaa498f0/IMG_7523.jpg blog - AIP Beet Breakfast Bowl Recipe - Best Toppings for Your AIP Beet Breakfast Bowl Shredded Coconut: A sweet, versatile snack; toasted for extra flavor. Fresh Fruits: Try thinly sliced apple, papaya, pineapple, or pear. Avocado: Great in savory versions, or as an occasional topping. Raisins: A crunchy, sweet alternative to nuts and seeds (AIP-approved!). Raw Local Honey: If you can find it, raw honey supports local immunity and allergies. Cinnamon & Turmeric: Anti-inflammatory powerhouses that add color and nutrients. https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/28215250-39a0-418d-8028-4a590563a80d/IMG_7524.jpg blog - AIP Beet Breakfast Bowl Recipe - Why You’ll Love This AIP Beet Breakfast Bowl This vibrant breakfast delivers a burst of fiber, antioxidants, and anti-inflammatory nutrients in one beautiful bowl. It balances the earthy flavors of root vegetables with subtle sweetness, making it a perfect start to your day. Pair it with a warm cup of black tea, and you’ll feel energized and nourished throughout the morning. https://www.yogaselvatica.com/blog/treat-your-brain-with-lions-mane monthly 0.5 2025-01-31 https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/763510a4-087e-45e7-adb5-58fc408dcd4b/Lion%27s+Mane+Mushroom+Nature+Walk blog - Treat Your Brain with Lion’s Mane - Make it stand out Coniferous rainforests like this on in Steamboat Island, Washington are the ideal home for many edible and medicinal mushroom species. https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/4a78f9d5-a7eb-459c-87be-dca6520072be/How_to_Grow_Lion-s_Mane-JT.jpeg blog - Treat Your Brain with Lion’s Mane - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/0e6432d9-9f4b-44a5-8b69-3963d4b59763/IMG_6357.jpeg blog - Treat Your Brain with Lion’s Mane - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.yogaselvatica.com/blog/what-is-vipassana monthly 0.5 2025-07-03 https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/509e4f2b-7869-4016-8c50-e2098da17f44/meditation+yoga+selvatica+sky+dog+landscape blog - What is Vipassana Meditation? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/01953296-55ae-454c-affc-697d19942a44/s+n+goenka+vipassana+teacher+meditation+guru+yoga+selvatica blog - What is Vipassana Meditation? - The Legacy of S.N. Goenka in Vipassana Meditation S.N. Goenka smiling in a seated position. https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/3ccf3598-7636-4ed5-b366-427078f62c5e/datura+flowers+yoga+selvatica blog - What is Vipassana Meditation? - Core Principles of Vipassana Meditation The foundational goal of Vipassana is to see things as they are—without attachment to cravings or aversions. This helps practitioners achieve: Non-attachment to desires and dislikes Freedom from suffering A deep connection to the present moment The potential for sustained happiness and peace https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/b69edeaf-f74d-408e-8994-c2b720ebecf8/hibiscus+flowers+sunrise blog - What is Vipassana Meditation? - Course Structure: What to Expect Day 0: Arrival, settling in, and orientation. Days 1-10: Ten days of intense meditation practice, with a cumulative 11 hours of meditation per day, complemented by lectures from S.N. Goenka each evening. Day 11: Closing ceremony and shared meal. While the full experience involves a lot more nuance, here’s a quick overview of the basics: https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/95508cec-3923-4db4-843f-d7fd455a54e3/fruit+plate+with+marigolds+yoga+selvatica blog - What is Vipassana Meditation? - Food at Vipassana Retreats Vegetarian & Vegan Options: Meals are nutritious, simple, and vegetarian, with vegan options available. Meal Schedule: Breakfast: Bread or local equivalent with fruit and tea (or sometimes coffee). Main Meal: Served midday, often a variety of wholesome, locally prepared dishes. Snack: Light fruit and tea offered to new students in the evening, while old students are encouraged to refrain from eating before meditation. The food is lovingly prepared by volunteers or “servers”, many of whom are past students who see their service as an act of giving back. https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/4f23769f-80a9-4aac-9f97-e2efa3f5861c/jacaranda+tree+yoga+selvatica blog - What is Vipassana Meditation? - Why You Should Try Vipassana Meditation Transformation: Vipassana offers deep personal insights and a way to experience life in the present moment. Free of Charge: A unique opportunity to engage in a world-class meditation practice without financial barriers. Universal Benefit: The practice is available to anyone, regardless of background or previous experience. Ultimately, the most significant benefit of a Vipassana course is the profound impact it can have on your mental clarity and overall happiness. https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/f4554dc9-546f-4cea-b177-81eae853d401/wild+horses+in+a+field+yoga+selvatica blog - What is Vipassana Meditation? - Closing Thoughts: The Potential of Vipassana Vipassana offers more than just a meditation technique—it’s a way of life that encourages personal liberation, peace, and happiness. Whether you're seeking inner peace or looking for a challenging yet rewarding experience, a Vipassana course may be the key to unlocking profound transformations in your life. https://www.yogaselvatica.com/blog/autoimmunime monthly 0.5 2025-04-19 https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/9e1dd299-31cd-4541-a9fb-81e8f7af131f/IMG_7577+%281%29.jpg blog - Auto-immuni(me).1 - Being just at the beginning of my journey, I feel a pull to document this experience as a resource for other women and people whose chest pangs a heavy bell at the vastly heard but narrowly understood word, autoimmune. This is Autoimmuni(me): a journal of a young woman’s wading into a new reality and the changes it demands but also invites. https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/73d61fa5-0870-49f7-acfa-afa60f03818a/2c037227-d00a-4584-9e97-f1ff19cc12f7.jpg blog - Auto-immuni(me).1 - The Shock and Relief of an Autoimmune Diagnosis Like probably most anyone, the first time the first doctor mentioned the word autoimmunity, I felt a shock of disbelief at that ever possibly applying to me and at how little I actually knew about it until I had to. When the first rheumatologist confirmed the news, I felt ravenous to know everything possible simultaneously with a newfound relief that everything my body had been dealing with for the past 18 months was finally beginning to make sense. The mystery was solved. I didn’t know in that moment that really only the first mystery had been solved. https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/d4672b4e-411d-478d-b752-6644e6110247/IMG_8395.jpg blog - Auto-immuni(me).1 - How the Autoimmune Protocol Diet Supports My Healing Journey Only a few weeks into the autoimmune protocol (AIP) diet portion of this journey, it is liberating to feel awake and energized at 7am and into the late afternoon, without coffee. This is something I formerly believed to be next to impossible or, at the very least, extremely difficult to achieve. In reality, the first week was the hardest and old habits die hard or they don’t die at all and the withdrawal headaches were consistently relentless. But something wonderful about the AIP is that it doesn’t require you to eliminate caffeine in all situations, depending on which autoimmune disease you have. (Some do recommend you cut out caffeine completely, especially if you have been diagnosed with hyperthyroidism.) As this specific manifestation of autoimmunity so far has not proven to be the one wreaking havoc on my joints and tissues, I chose to let myself consume caffeine in the form of a variety of delicious black, red, and green teas. Pu-erh tea has been an exceptional companion in this journey away from coffee and the fact that it is a fermented tea means it delivers an abundance of other health benefits humbly contained within its toasty, grounding flavor. https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/6401b602-e0fa-4fd0-bfd1-a393df374b20/IMG_3654.jpg blog - Auto-immuni(me).1 - Foods to Avoid on the Autoimmune Protocol Diet What ended up making it easier to distance myself from coffee and other foods I love that I felt nervous about missing is that I started to feel better so quickly. The idea of the autoimmune protocol diet is to eliminate all foods that have any trace of inflammatory properties. The autoimmune protocol diet does not label any foods as “bad” or “good.” It is a practice of eating mindfully tailored for people whose bodies, for whatever reason, mix their signals when they consume certain things that trigger a defensive response in their immune system. Because there is nothing to really attack, the body begins attacking parts of its own self. Taking away all the foods that may possibly cause this reaction gives the body a chance at long last to detoxify from chronic inflammation, recover the gut, find its equilibrium, and then hopefully sooner rather than later, get its signals sorted without the influx of certain variables, and lay down its weapons. https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/6ca5c263-9e69-4e23-ad09-17d4be8664c9/IMG_0162.JPG blog - Auto-immuni(me).1 - The Role of Diet in Autoimmune Disease Management In all of my research on this topic, I have been sad to see how routine it is for rheumatologists to push pills on autoimmunity: to suffocate the signals, remind your body how to work, and mask the pain for your neurotransmitters. I had another moment of shock when I asked the second rheumatologist for his recommendations on how I could help my autoimmunity through diet, and his verbatim response was that diet “did not have anything to do with it.” But he was happy to write me five prescriptions, order $300 more dollars of blood tests, and tell me to come back in two months. What isn’t shocking is that so many of us have had experiences of this nature; doctors charging us to access their wealth of specialized knowledge only to give us some pills and say there is no more that they can do. https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/e85b7fb4-5cd4-4fff-9ab3-0104d09e5f61/IMG_9493.JPG blog - Auto-immuni(me).1 - Healing Through Diet: A Revolutionary Approach to Autoimmune Disease Lo bueno is that there is something we can do. Let food be thy medicine. Do not treat the symptoms, eliminate them. At the beginning of this journey, I feel an invitation to care for my body revolutionarily. And so far, it is healing me. https://www.yogaselvatica.com/blog/jungle-fruit-salad monthly 0.5 2025-03-19 https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/434dd5e5-039e-426e-bcd7-afb5d6881bc7/IMG_0442.JPG blog - Jungle Fruit Salad Recipe - The Ultimate Anti-Inflammatory, Tropical Snack Living in the Caribbean, we are extremely lucky to have an abundance of tropical fruits growing all over the land. Throughout the different seasons of the year, there are more than twenty varieties of tropical fruits including passion fruits, mangos, bananas, coconuts, pineapples, limes, oranges, mandarins, papayas, ciricotes, nance, mameys, zapotes, dragonfruits, and more. Over the years, moments have arisen when I felt I wanted some element of interest to add to my staple snack fruit bowls, and at some point, epiphany struck. It may be a little generous to call this a "recipe" as there is no cooking involved whatsoever, but I couldn't resist sharing it with the world in case others out there might enjoy it too. Whether you're looking for a colorful new breakfast option, post-yoga nutrition, or just to satisfy a case of munchies, try my jungle fruit salad and be revived. https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/7e939d69-6f46-49df-9592-2eb23ea72037/jungle+fruit+salad+1.jpeg blog - Jungle Fruit Salad Recipe - What You Need for the Jungle Fruit Salad To begin, you will just need some tropical fruits, whatever is available to you where you live, in season, and tasty to you. I would recommend 2-4 different types of fruit if possible. This way, you consume a variety of vitamins and nutrients but don't scare your taste buds with too much all at once. Chop the fruits how you like them and add them all together in a bowl. Now you have a fruit salad, and all that is left to do is make it jungle-style. https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/1698033766789-BM583EBTVERHST40L13R/jungle+fruit+salad+2.jpeg blog - Jungle Fruit Salad Recipe https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/1698033766756-NAJEUV2LPS9LDH36EVMU/jungle+fruit+salad+3.jpeg blog - Jungle Fruit Salad Recipe https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/33f0b4fa-42c5-417f-a4aa-02a7a46919cc/IMG_0429.JPG blog - Jungle Fruit Salad Recipe - Enjoy Your Jungle Fruit Salad and Experiment with Flavor And voila! You've mastered the jungle fruit salad. To be transparent, when I've prepared this in the past, we've had friends on the farm tell me it's a bit "much" for them. The turmeric and lime can be a bit explosive together, and they are flavors that certain palates are not used to consuming so directly. As I said, the measurements for these two ingredients are entirely up to you and your own taste, so play around with it, follow your heart (& stomach!), and you won't go wrong. Turmeric is famous for its anti-inflammatory properties, so if that is something you need in your diet and life, try this fruit salad and try to integrate a bit of turmeric into other recipes you prepare. https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/1698033815130-OTJKE26EW3VG8JN9QR6G/jfs4.png blog - Jungle Fruit Salad Recipe https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/1698033815105-E8QYZQI1W2RW3H8I9A5Z/jfs5.png blog - Jungle Fruit Salad Recipe https://www.yogaselvatica.com/blog/diy-oat-milk-magic monthly 0.5 2025-02-01 https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/56110a20-c562-4760-85e2-7b1b11280932/oat+milk+1.jpeg blog - D.I.Y. Oat Milk Magic - Ingredients for Homemade Oat Milk Making oat milk at home is simple and requires just a few ingredients: Oats: Instant or rolled oats (avoid steel-cut oats). Water: Filtered or purified water. Sweetener: Sugar, honey, stevia, or your preferred sweetener (start with 2 spoonfuls per cup of oats). Optional ingredients for extra flavor: Salt: A pinch of salt per cup of oats. Vanilla: Start with 1 teaspoon per cup of oats. Cinnamon: A teaspoon of cinnamon per cup of oats. https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/0702b06e-7f61-4825-9fc7-2def61c76fe7/oat+milk+2.jpeg blog - D.I.Y. Oat Milk Magic - Step-by-Step Guide: How to Make Oat Milk 1. Blend Ingredients Start by adding 1 cup of oats to 2 cups of water in your blender. Add your sweetener, salt, vanilla, and cinnamon to the mixture. Blend on the highest setting until smooth (usually a “liquify” or equivalent setting). 2. Strain the Oat Milk After blending, the oats will have a gelatinous texture due to the starch. To get a creamy and smooth oat milk, you need to strain the mixture. Use a fine mesh strainer or cheesecloth to separate the liquid from the oat pulp. You can press the mixture with a spoon to help the liquid pass through. If the mixture feels too thick, strain it a second time for extra smoothness. Be careful not to over-strain to maintain the creamy consistency. https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/b2dfb881-92d6-4d99-83fd-11e171cae5de/oat+milk+3.jpeg blog - D.I.Y. Oat Milk Magic - How to Enjoy Your Homemade Oat Milk Once your oat milk is ready, the possibilities are endless. Here are some ideas to get you started: Pour it over warm granola for a healthy breakfast. Replace cow's milk in pancake or crepe recipes. Enjoy a glass of cold oat milk on its own as a refreshing treat. Blend with honey and spices to make your own oat golden milk. Blend with fresh fruits and freeze. Use as a base in smoothies. Pour into half a cup of coffee for café con leche (de avena). https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/a35aa49c-b023-484c-a502-d03437b92890/ryze+mushroom+latte+in+the+jungle+homemade+oatmilk blog - D.I.Y. Oat Milk Magic - Bonus Recipe: Oat Milk Mushroom Latte Ryze oatmilk latte on ice. https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/6c99e11c-fe97-4380-adf2-52baf908ef54/IMG_0054.jpg blog - D.I.Y. Oat Milk Magic - How to Make an Oat Milk Mushroom Latte: Ryze latte with a cinnamon stick https://www.yogaselvatica.com/blog/how-to-meditate monthly 0.5 2025-03-17 https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/20be98be-e73b-46af-a48d-4bac0b30fa4e/yoga+selv%C3%A1tica+how+to+meditate+tree+bending blog - How to Meditate - Casey Tait is a student, writer, researcher, and traveler based in the Western United States. She has been practicing Vipassana meditation for 5 years and it is one of the most important practices of her life. She wrote this piece after her most recent 10-day sit at Dhamma Pasava in Idaho, USA. https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/b47f4871-bf33-4011-bd71-37172fbcb048/yoga+selv%C3%A1tica+how+to+meditate+casey+tait+ice+landscape blog - How to Meditate * https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/a617911e-faf6-4dd7-89ab-172d3b280b26/yoga+selv%C3%A1tica+how+to+meditate+casey+tait+ice+moss+landscape blog - How to Meditate - Make it stand out * https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/44172bc2-a050-4ea2-8ce7-dd8a48ae723a/188e64dd-5e42-4ff9-8548-1937a0ca1c67.jpg blog - How to Meditate - Make it stand out * https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/0b900688-e023-4317-906c-77cc233a4895/2bb883c0-7680-41dd-842a-066ac30e3c79.jpg blog - How to Meditate - Make it stand out * https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/d707bea8-7a63-4c77-94f8-2ea8d7aff9a2/21d7f1fd-7257-4986-ab06-64101b505654.jpg blog - How to Meditate - Make it stand out * https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/1472b2d5-db3b-481a-86a9-913c1eb4fe70/2B334C4A-93F4-4EA8-A984-44661F2313E9.jpeg blog - How to Meditate - Make it stand out * https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/270b8727-9441-40c9-acaf-d9f01b928e5f/9a343e59-e747-49dd-aae9-adcc54b078fd.jpg blog - How to Meditate - Make it stand out *All photos are property of the author of this essay. https://www.yogaselvatica.com/blog/aloe-water monthly 0.5 2025-05-08 https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/10378a3c-72f4-4c17-838a-2d00982352b8/IMG_4221.jpg blog - Aloe Vera Water (Agua de Savila) Recipe - What is Aloe Vera? It is likely you've heard of the benefits of aloe vera, especially if you've ever been recovering from a bad sunburn. Many people don't know that the benefits of aloe vera go far beyond the skin. The plant is high in antioxidants and vitamin C and can help reduce the risk of developing diabetes and heart disease. Its qualities can help relieve constipation and heartburn and, as it’s super-hydrating, it is a great hangover remedy and can often help clear skin of acne. To learn more about the potential health benefits of aloe vera, check out this comprehensive article from Herbalife. Aloe Vera plants are available and do well growing in most climate zones in the warmer seasons of the year. Making aloe vera water is extremely easy and will nourish you on your health journey. If you're using an aloe plant from your own home, your plant will benefit as well, as harvesting the aloe leaves stimulates new growth and helps the aloe concentrate her energy on her new emerging leaves. If you aren't able to grow aloe in your home or climate region, you can often find individual leaves for sale in grocery stores or find a friend who has a plant and will share a few leaves with you. https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/a2777b02-e2ed-4f27-a49d-123362f8fcd5/IMG_4836.jpeg blog - Aloe Vera Water (Agua de Savila) Recipe - What You Need to Make Aloe Vera Water: a liter of purified water, one aloe vera leaf, lime juice (1/2-1 lime, adjust to taste) a bit of sugar…or spoonful(s) may be replaced with honey, stevia, or your preferred sweetener. You will also need a blender and a strainer. https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/320731f8-c413-4422-a3c6-72190455a6bf/IMG_4837.jpeg blog - Aloe Vera Water (Agua de Savila) Recipe - Check in. Remember you are about to work with something precious and medicinal. Give this process your full attention. How to harvest the aloe from the leaf: https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/7342dc28-7686-42b2-8bf8-dbe3ca3073a5/IMG_4845.jpeg blog - Aloe Vera Water (Agua de Savila) Recipe - However you prepare it, you are sure to be refreshed by this simple recipe full of nutrients, perfect for right after yoga or a sunny day in the garden. *As some of its healthful qualities that we love are particularly potent, (where aloe vera brings the balance to relieve constipation, excess of aloe vera could result in diarrhea), it is recommended to consume no more than one glass of Aloe Vera water per day and to not consume if pregnant or nursing. https://www.yogaselvatica.com/blog/3-ways-to-get-out-of-your-own-way monthly 0.5 2025-04-20 https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/9a788d09-f42c-4aa2-916a-d0b2cf1f1e84/IMG_4524.jpg blog - 3 Ways to Get Out of Your Own Way - How to Start a Yoga, Meditation, or Mindfulness Practice If you are wanting a yoga, meditation, or mindfulness practice but are unsure where to begin, you might be surprised at how little it takes to get going. Anything new that we want to integrate into our regular rhythm of life can be introduced patiently, with as little as ten minutes a day to start. https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/2dfc7a55-09f7-4704-bd9e-6630ace6165f/IMG_6008.jpg blog - 3 Ways to Get Out of Your Own Way - Benefits of Yoga, Meditation, and Mindfulness If you ever find yourself experiencing symptoms of life in a highly individualized, modern society, such as depression, anxiety, stress, nervousness, insomnia, and/or any number of physical, mental, emotional, and spiritual aches, it could be serving you to begin giving yourself a safe place amidst life to retreat and heal from those conditions. Even just sitting down at some point in the day, closing your eyes, and trying to do nothing but breathe for ten whole minutes can slowly begin to shift your brain chemistry to a calmer state of being. https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/45b1d3eb-deac-4257-98de-d08588a1ddfe/IMG_4526.jpg blog - 3 Ways to Get Out of Your Own Way Imagine doing that for six days in a row. You will have spent a whole hour just breathing, not demanding anything more of yourself than to just be. Today, the average person spends multiple hours a day looking at their cell phone or computer, consuming rather mindlessly whatever content the algorithms of the internet have generated for them that day. Yet, we often struggle to dedicate a mere ten minutes of our waking hours to recuperating our brains and bodies from the mess of life in these times. https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/d09b74a5-d529-40f6-914b-729b7a71fd7f/yoga+mat+downstairs.jpg blog - 3 Ways to Get Out of Your Own Way - 1. The Challenge of Consistency in Your Practice One thing that hinders many people trying to begin any yoga or meditation practice is getting started and doing a bit every day. Then, once struck by the inevitable unpredictability of life, maybe we miss a few days (or weeks, or months... or years) of practicing. This often causes feelings of shame, guilt, self-criticism, or self-doubt that keep us from going back to try again. Luckily, a yoga or meditation practice is not like a houseplant or an herb garden. If neglected or "unwatered," it does not die. All one must do is return back to it again. https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/ebb4fbee-3b16-429e-a509-01f98def76aa/IMG_2835.jpg blog - 3 Ways to Get Out of Your Own Way - 2. Flexibility and Yoga: You Don’t Need to Be Flexible to Start Another common barrier people face when starting yoga is the belief that they need to be “flexible enough.” How many times have you heard someone say, “I cannot do yoga because I’m not flexible enough?” No one takes swimming lessons because they already know how to swim. Everything is a process. And if you feel your limbs and muscles are tight or find any kind of stretching uncomfortable, consider that not only would yoga be helpful for you, but your body might actually need it. Gradually, as you begin trying it out and feeling the benefits, not only will you find your flexibility increasing little by little, but you will likely also begin to observe your initial feelings of self-doubt and self-criticism slowly retracting from your internal dialogue. https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/d7005877-d3c7-4c1f-bcc5-c74767acb9e8/E9200D49-F3A6-400F-865C-9039B96C2B09.jpg blog - 3 Ways to Get Out of Your Own Way - 3. Feeling Selfish About Prioritizing Yourself A third reason we often struggle to give ourselves to a mindfulness/wellness practice is the feeling of selfishness. In a world that constantly pushes us to care for others and contribute to the economic and societal machine, choosing to focus on our own well-being can feel "selfish." This is especially common for those with families, children, or other responsibilities. It can be difficult to justify taking time away from them and from work to practice yoga, meditation, or do literally anything that is just for you. This belief is ingrained in our culture and is a side-effect of the pressures and pace of our society. However, it’s time to acknowledge that caring for ourselves enables us to better care for our families and communities. https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/8581e563-2cbc-4ba9-9579-a7f863d4262e/IMG_5304.jpg blog - 3 Ways to Get Out of Your Own Way - The Benefits of Consistent Self-Care As you begin to come to your practice more regularly and start to feel the benefits affecting your mind and body, it will inevitably become easier to arrive at your mat, or wherever you practice. The association that the time you are taking to care for yourself is positively impacting other aspects of your life will begin to clarify. You may reach a point where you find your sleep is so positively impacted by a quick ten minutes of breathing and stretching before bed, that this small ritual, which was once so hard to begin, is now a sacrament in your evening routine. You may find you have more patience and presence to offer the people in your care because of your newfound time investment in your own well-being. https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/e446ad00-9b06-4e71-a38c-646a1736d7a7/IMG_4528%2B3.jpeg blog - 3 Ways to Get Out of Your Own Way - Whatever it may be that brings you to begin your practice does not matter as much as that you have arrived at the beginning of something good. Be patient with yourself and as radically forgiving to yourself as you are to the people you love the most. Just keep trying. https://www.yogaselvatica.com/blog/self-care-in-yoga monthly 0.5 2025-03-19 https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/78496cd7-c889-4edb-a569-47ef21e47b11/C27874F5-0A63-49B8-AAE2-B927E6B70EEA.jpeg blog - Self-Care in Yoga - A Note on Self-Care in Yoga Practicing Mindfully and Safely in Virtual Yoga Classes It brings me joy to share with you the journey of wellness. Before we begin practicing together, I want to make a few things clear, especially since we are practicing virtually and I am not physically with you to offer corrections or modifications. If you have ever attended my yoga classes in person, you know that I begin every class by asking if anyone has an injury, pain, sensitivity, or any other special accommodation, such as a recent surgery. I ask this so that I know where you are right now and can better serve you, guiding you with more awareness of your specific needs. https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/fa30f28c-25cd-49ce-8687-1a95ad4b5c54/IMG_2438.jpg blog - Self-Care in Yoga In the case of virtual yoga classes, such as those I offer through Yoga Selvática, you must be responsible for providing this extra measure of caution for yourself. Please, before beginning any of the yoga lesson videos, check in with yourself and bring awareness to the reality of any recent injuries or recoveries you may be facing. Throughout your practice, be extremely mindful of the information your body is giving you, specifically feelings of sensitivity and pain. You know your own body infinitely better than I do, and to honor yourself, you must trust its messages. This includes both those that urge you to move deeper into a posture and those that ask you to come back. If you feel pain during any posture, STOP! Retreat to Child’s Pose (if this is a posture of rest/ease for you), or return to the last posture of our practice that felt good and stay there. https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/73f5d92f-00c6-4fe2-bd93-10ccf96f2298/IMG_6139.jpg blog - Self-Care in Yoga - Yoga is About Balance, Not Perfection Yoga is not about doing every posture “perfectly” or pushing yourself into pain. It is about the unification of the body and mind, living toward higher consciousness. If you are one of the many who struggle with perfectionism, yoga is a great way for you to deconstruct that struggle and begin learning to be more patient and gracious with yourself. As your yoga teacher, I will always do my best to protect you in class through cues and offering modifications, but since we are physically apart, I cannot know all the details of how you are doing in your body before any given practice. With this in mind, please listen to and honor yourself by taking care not to overdo anything. Be an active listener to your own body throughout our yoga practices, and you won’t go wrong. https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/ebb4fbee-3b16-429e-a509-01f98def76aa/IMG_2835.jpg blog - Self-Care in Yoga - Embrace the Process of Yoga and Self-Care Remember, yoga is a process. If you don’t feel you can quite achieve a certain position today, based on how you feel in your physical body, find a position that feels good to you and take a few breaths there before moving on to what’s next. If we commit to taking care of ourselves in our practices together, we ensure a patient, present, and painless yoga experience that will hopefully leave you feeling better than when you first arrived on your mat. https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/0d5db340-0b8b-48da-a878-4bb67aef714f/IMG_4533.jpg blog - Self-Care in Yoga - Make it stand out be well, XO Lex https://www.yogaselvatica.com/blog/welcome-to-yoga-selvatica monthly 0.5 2025-05-08 https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/d7005877-d3c7-4c1f-bcc5-c74767acb9e8/E9200D49-F3A6-400F-865C-9039B96C2B09.jpg blog - Welcome to Yoga Selvática - Introduction: Yoga Selvática is an online wellness resource and mobile yoga studio based in the heart of the Yucatán Peninsula, in Quintana Roo, Mexico. Drawing inspiration from the natural wisdom of the jungle, Yoga Selvática offers accessible resources for self-care, yoga, and mindfulness practices. Whether you’re looking for guided yoga classes, healthful recipes, or tips on mindful living, Yoga Selvática is your go-to online resource. What is Yoga Selvática? Yoga Selvática (Spanish, adj: of or pertaining to the jungle) is more than just an online yoga studio. It's a journey of connecting with nature, cultivating mindfulness, and building a sustainable self-care practice that works for you. I focus on creating wellness practices that nurture the mind, body, and spirit, all while honoring the beauty of nature. https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/dd49df19-8c57-4be6-99c3-c4ea0ce17442/65160002.jpeg blog - Welcome to Yoga Selvática - Yoga Selvática Blog My Wild Mindfulness blog is a free resource for all, filled with tips and information to help you live consciously and healthily. The blog offers articles on yoga practices, meditation techniques, mindfulness exercises, and wellness tips to guide you on your journey. It also features guest writers who share diverse insights on living well and sustainably. https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/45b1d3eb-deac-4257-98de-d08588a1ddfe/IMG_4526.jpg blog - Welcome to Yoga Selvática - Yoga Selvática's Mission Yoga Selvática’s mission is to help you cultivate a personalized yoga practice wherever you are. Drawing from the lush jungle of Quintana Roo, Mexico, we provide video yoga classes, guided meditations, and wellness resources to inspire and support your self-care routine. Whether you’re practicing at home or in nature, we empower you to build a practice that’s uniquely yours. https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/a505c382-2e4e-4381-a421-7d20a9fe502b/IMG_5589.jpg blog - Welcome to Yoga Selvática - Why Yoga and Mindfulness Matter In today’s fast-paced world, where productivity and progress often overshadow personal well-being, taking time for yoga, meditation, and mindfulness becomes an act of self-care and empowerment. Yoga Selvática invites you to slow down, breathe, and listen to your body. A regular yoga practice—even for just 10 minutes a day—can help you reclaim your sense of peace and balance. We believe that mindful living is a radical act of resistance against the pressures of modern life. https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/3d6cbfb0-a1ff-4d25-bd2b-e5c288742dd4/yoga+se.jpg blog - Welcome to Yoga Selvática - Accessible Yoga for Everyone At Yoga Selvática, we believe that yoga and mindfulness should be accessible to everyone. We provide accessible wellness resources that allow you to integrate self-care into your daily routine, without the exclusivity or intensity often found in modern yoga studios. Our online classes and resources are designed for all levels and can be done at your own pace. Begin your journey today—wherever you are, and let your self-doubt melt into self-love. https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/cfc9ec10-4310-4d63-b962-c0a9f68486fd/IMG_2390.jpg blog - Welcome to Yoga Selvática - Conclusion Yoga Selvática offers a transformative way to embrace wellness in the modern world. With a deep connection to nature and mindfulness, my classes and resources help you build a self-care practice that nourishes both body and mind. Explore my free blog, join the online yoga community, and let nature inspire your journey toward well-being. https://images.squarespace-cdn.com/content/v1/6524a6e27629c332bf7a4ebc/fb8b34a7-fb97-41d1-b4c3-a7f0bfe1cf7d/8B3A4166-EE50-4597-AD66-A6245F6B8486.jpeg blog - Welcome to Yoga Selvática - Join Yoga Selvática: Ready to begin your wellness journey? Join Yoga Selvática today and start practicing yoga and mindfulness from the heart of the jungle. 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