End of WEEK 1
Check-in & Info

Check-in Audio

This first week is about getting to know yourself better!

Grab some tea, relax, and enjoy listening.

​

Cleansing Practice - Oil Pulling

A simple method of daily detoxification

​

Optional Yoga Practices

​

​

Short Practice | 8 MIN

Refresh, Re-energize & Time for Yourself

Flow | 20 MIN

Move with love for yourself
As a coach and yoga teacher, I work with women from various countries, cultures, and backgrounds. Over a period of 20 years working with women and from my own experience as a woman, I have learned one thing for sure: too many of us have lost our love for ourselves and our love for our bodies.
For too many of us, something happens that takes this love away and replaces it with the idea our body is our enemy. Therefore and deep from my heart, I call on you to choose a better way. Choose a life in harmony with your body and the beautiful person who you are within that.
A simple but profound way to start is in the way we move. This is easy to practice as we move all the time. Even if we are sitting we can sit in one way or the other.
I invite you, from this moment forward, to move like you love your body. When you move in that way you’ll automatically drop tension and resistance. It is like a love letter to your body in a movement form.
Practice it the way you walk, the way you stand up from the floor, the way you carry things, the way you practice yoga, go running, or be in the gym. Give your body the love she deserves and find yourself dropping into being at ease and at peace.
I love this moving with love so much that I try to incorporate it into all aspects of my life

Try it:
Eat as though you love yourself
Work as though you love yourself
Speak as though you love yourself
Think as though you love yourself

End Of The Week - Questionnaire

The Feminine Cycle

Coffee Alternative:

Energizing Morning Tea

1 tsp loose rooibos

0,5 tsp ground cinnamon

1 tsp vanilla extract

2 cups, 480 ml hot, not boiling water

honey optional

​

Breakfast Ideas - Nourish Yourself

Your breakfast should make you feel happy and leave you nourished and satisfied.
Prefer warm food as it is easier to digest.
porridge or rice pudding
smoothie, room temperature
warm soup
local and organic food
be present while eating, take time to enjoy
be grateful for your food
porridge, oats, millet, rice flakes, amaranth, quinoa, cinnamon, cardamon for energy

Warm breakfast
Why eat a warm breakfast?
In Ayurveda and traditional Chinese medicine, it is advised to eat a warm breakfast, like a good porridge. The reasons for this are that it is good for both body and mind. It is easier to digest, provides you with good energy (qi), and increases productivity. Another effect that you feel more warmth inside your body, ease of mind and you have less craving for sweets. All in all plenty of reasons to prepare yourself a good bowl of porridge!


Orange apricot oatmeal                                                                                                     
 
SERVINGS:   4 PEOPLE

Vegan oatmeal porridge with orange juice and dried apricots
Ingredients
200 gr oatmeal certified gluten-free
200 gr oatmeal certified gluten-free
1 l almond milk unsweetened
80 gr dried apricots unsulfured
1 tsp cinnamon (Ceylon)
1/2 tsp cardamom powder
1 tsp vanilla extract
1 tsp ginger freshly grated
2 tsp agave syrup
1 pinch salt
200 ml of orange juice

topping
1 orange
4 tsp almond shavings
1/2 tsp chia seeds
2 tsp agave syrup
1/4 tsp cinnamon or cardamom



Instructions
Put all the porridge ingredients, except the orange juice, in a pan and bring to a boil. Softly boil for 2 minutes or until it has thickened enough (could take a bit longer). Make sure you continuously stir
Take off the heat and add the orange juice. Stir well and let it rest for 5 minutes
in the meantime roast the almond shavings in a non-stick skillet until golden brown
Peel the orange and remove the membrane from each slice
Divide the porridge over 4 jars and garnish with the orange slices, almond shavings, chia seeds, agave syrup and optionally some extra cinnamon (or cardamom)



Amaranth porridge with blackberries
COURSE: BREAKFAST
 
PREP TIME: 5 MINUTES
COOK TIME: 5 MINUTES
TOTAL TIME: 10 MINUTES
 SERVINGS:   4 PEOPLE
 
 porridge from amaranth topped with blackberries
Ingredients porridge200 gr amaranth flakes (
200 gr amaranth flakes
2 tsp gingerbread spices
100 gr dates Medjool
800 ml almond milk unsweetened
200 ml of coconut milk
2 tsp agave syrup optional, only if you like it extra sweet
1 pinch salt
topping
150 gr blackberries
2 tbsp nut butter (almond, hazelnut)
20 gr pumpkin seeds

Instructions
Deseed the dates and cut into small pieces
Put all the porridge ingredients in a pan and bring to a boil on medium heat. Turn the heat down and let it simmer for 4 minutes. Take off the heat and let it cool down a little bit
Divide the porridge over 4 bowls and garnish with the blackberries, nut butter, and pumpkin seeds


The Glowing Green Smoothie, Radical Beauty, Kimberly Snyder

about 3 pints (1.7 liters) ( 3to 4 servings )
500ml filtered water
1.5kg chopped spinach
450g chopped cos lettuce
150g chopped celery
1 pear
1 apple
1 ripe banana
2 tsp fresh lemon juice
25 g coriander ( optional )
15 g parsley ( optional )
Add water, spinach, and chopped lettuce to the blender. Start the blender on a low speed and mix until smooth. Next add the celery, pear, apple, banana, and lemon juice, plus the coriander and parsley, if desired. Blend on high until smooth.