Food for Fertility, Pregnancy, and Childhood – Part 3

For the final part of this series, we’re going to talk about early childhood nutrition. Knowing what to feed the little munchkins will strengthen their DNA, help fight disease, and support the best growth possible. It’s one of the most important parts of parenting. You’re laying the foundation for the rest of their life. 

Healthy eating for children can: 

  • Stabilize their energy.
  • Improve their minds.
  • Even out their moods.
  • Help them maintain a healthy weight.
  • Help prevent mental health conditions. These include depression, anxiety, and ADHD.

We can use mealtime as a way to get to know who our little ones are. Get them talking; ask them about their day. Use it as a time to teach them about the different foods on their plate. For example, “These almonds help give you beautiful skin, and guess where they grow? On trees!” Kids are curious creatures, so fuel them with fun facts. 


photo by: STEPHANIE RAUSSER

Get Involved

One of the best ways to get your kids to branch out and try new things is to get them involved. Get them to come to the grocery store with you and pick out a fun new fruit or vegetable. Grow a garden together at home. Microgreens and herbs are both super easy to grow at home and packed with nutrients. 

Kids also make the cutest sous chefs. You can give them small tasks to do, like grabbing fruits out of the fridge and laying them organized on the table. Or washing vegetables in the sink. Make something fun and colorful, like fruit or vegetable skewers. You can make the plate a garden, with broccoli for trees, carrots for people, and squash as the sun. Have it be their little creative project. 

Eat the Rainbow

The 9 most essential parts of a child’s diet are a healthy dose of fats, protein, carbohydrates, calcium, iron, folate, fiber, vitamin A, and vitamin C. The good news is that this is easily covered if we simply eat the rainbow.

  • Red fruits and vegetables help protect the heart. They are loaded with antioxidants that helps improve brain function and lower the risk of heart disease. They contain high levels of B vitamins, vitamin C, and folate among others. Red bell peppers, strawberries, beets, tomatoes, watermelon, cherries, and radishes are all super delicious and fun to make dishes with. 
  • Blue fruits and vegetables are important for memory, urinary tract health, and healthy digestion. They contain lots of vitamin C, fiber, flavonoids, and vitamin D. Blueberries, red cabbage, blackberries, plums, purple peppers, and purple endives are all beautiful and delicious. 
  • Green vegetables and fruits boost the immune system, fight harmful free radicals, normalize digestion, lower cholesterol, and support retinal health. They contain high levels of chlorophyll, fiber, calcium, folate, vitamin C, and beta-carotene. Think cucumbers, arugula, spinach, kale, celery, zucchini, kiwifruit, and honeydew melon. 
  • Orange and yellow vegetables and fruits promote collagen formation and healthy joints, fight harmful free radicals, encourage a balanced pH level, and pair well with magnesium and calcium for healthy bones. They are loaded with beta-carotene, flavonoids, potassium, and vitamin C. Look to oranges, lemons, carrots, squash, yellow peppers, yellow tomatoes, pineapples, mangos, butternut squash, peaches, chickpeas, and papayas. 
  • Violet and white fruits and vegetables help activate natural killer B and T cells; reduce the risk of colon, breast, and prostate cancers; and balance hormone levels. They contain beta-glucans, EGCG’s (reduces inflammation), and lignans that all elicit powerful immune-boosting activity. A rather interesting group here. It includes ginger, seaweed, quinoa, brown rice, kelp, sesame seeds, hemp hearts, and pumpkin seeds. 

Have the little ones decorate their plates with all colors of the rainbow. Make it a challenge to eat every color each day. This is such an important time in their lives. And a wonderful opportunity to bond and teach them little life lessons. 

Mason Jar Rainbow Meal to Go!

Mason Jar Rainbow Meal-to-Go

Note: Be sure to cut the food below into pieces appropriate for the child’s age. Remind the kiddos to chew really well too. 

Ingredients:

Red: red pepper/radish/strawberries

Orange: carrots/butternut squash noodles/pumpkin

Yellow: yellow pepper/yellow tomatoes/chick peas/pineapple

Green: baby greens/kale/romaine

Blue: blueberries

Indigo: red cabbage

Violet/white: quinoa/brown rice/kelp noodles/sesame seeds/pumpkin seeds/hemp hearts

Procedure: Have your kids layer a variety of vegetables, fruits, nuts and seeds to resemble a rainbow. Following the ROYGBIV pattern, optional. Pour sauce over top before serving.

Best Kids Salad Dressing

Ingredients:

¼ cup fresh basil

½ cup sun dried tomatoes

¼ cup Brazil nuts or Pumpkin Seeds (nut-free)

¼ cup olive oil or flax oil

½ tbsp dulse

1 tbsp hemp hearts

1 tbsp tahini

1 tbsp sauerkraut

3 tbsp apple cider vinegar

pinch of pink salt

2 cloves garlic, optional

Procedure: Blend all in the High-speed blender until smooth and creamy. Serve with mason-jar salad. 

blog post written by Jordyn David

Disclaimer

The information shared in this article is for educational and informational purposes only and is not intended as a substitute for advice from your healthcare professional. Pachavega assumes no liability for adverse health reactions upon following suggestions in this article.

You should not use the information on this site to diagnosis or treat of any health problem or as a substitute for medication or other treatment prescribed by your healthcare practitioner. You should consult a healthcare practitioner before starting any diet, fast, exercise or supplementation program, before taking any medication or nutritional supplement, or if you suspect you might have a health problem.

Each person is different, and the way you react to a particular food or product may be significantly different from the way other people react to such product or food. You should consult your healthcare practitioner and furthermore, do more research regarding any potential adverse interactions between medication you are currently taking and food based nutritional supplements.

Foods for Fertility, Pregnancy, and Childhood – Part 2

Now, in Part 2 of this series, we’re going to move into nutrition during pregnancy. There are so many fads and facts being thrown out there. It can feel overwhelming and seem impossible to know exactly what you should be eating. The first rule of thumb, as always, is to listen to your body. 

A study published in Nature Neuroscience by Leiden University in the Netherlands reveals that “during pregnancy, women undergo significant brain remodeling that persists for at least two years after birth. The study also offers preliminary evidence that this remodeling may play a role in helping women transition into motherhood.” You are the queen of intuition; you are more in tune now than ever with your body. Use it to guide your choices and discover what works for you.

According to John Hopkins’ School of Medicine, a healthy lifestyle during pregnancy involves: 

  • Appropriate weight gain
  • A balanced diet
  • Regular exercise
  • Appropriate and timely vitamin and mineral supplementation

As helpful as intuition is when it comes to when to eat, when to move, and when to sleep; it’s also incredibly important to educate yourself on which kinds of foods and supplements are optimal for your body right now. Here is a quick breakdown of each bullet with a few tips from Pachavega.

What is the appropriate weight gain?

Hopkins’ Medicine recommends increasing by about 300 calories per day per child. You may be wondering, “Well, where should these extra calories come from?” Great question! We want to eat a balanced diet of protein, fruits, vegetables, and sprouted whole grains. Keep sweets and unhealthy saturated fats to a minimum. And also drink tons of fluids. 

On average, women gain about 12 kilograms, or 26 pounds, during pregnancy, and most of the weight gain is due to water. To be more exact, you can Body Mass Index, and refer to the chart below. 

Pre-pregnancy BMIWeight-for-height
status
Recommended
weight gain
<18.5Underweight28-40 pounds
18.5 to 24.9Normal weight25-35 pounds
25 to 29.9Overweight15-25 pounds
>30Obese11-20 pounds

Source: https://www.vrg.org/nutrition/veganpregnancy.php#r3

Amniotic fluid is the water that surrounds the fetus and counts for about 10% of this weight gain. The Amniotic Fluid Volume (AFV) is a predictor of fetal health and wellbeing. The water acts as a shock absorber, protecting the child from mechanical trauma while also preventing umbilical cord compression. 

This weight gain is also coming from your blood volume increasing by 30% and your plasma volume increasing by 40%. Drinking water helps to prevent blood clotting, pre-term labor, and even the risk of a post-delivery stroke.

Maintain a Balanced Diet

Nutrition is more important than ever at this time. Try to consume whole, organic foods from plant-based sources. Pregnant women should aim for about 70 grams of protein per day during the second and third trimesters. Try for at least two cups of fruit and three cups of vegetables every day. And according to WebMD, you want to stay between six and eleven servings of grains. It’s a large window, but again, listen to your body. Some days will be different than others. 

The benefits of healthy eating during pregnancy include:

  • Fewer Complications – such as unwanted cravings
  • Increased Energy
  • Successful Fetal Development
  • Improved Sleep
  • Reduced Risk of Getting Sick

When choosing what to eat, opt for foods rich in healthy fats, calcium, iron, magnesium, folic acid, protein, potassium, zinc, iodine (found in iodized table salt), selenium, and vitamins C, D, E & B6.

Folate (or folic acid) is important for healthy fetal development and prevents congenital disorders. Congenital disorders are conditions that are present in the baby upon birth. Common ones include cystic fibrosis, Down syndrome, cleft lip and palate, spinal bifida, and heart conditions. 

Foods rich in folate are:

  • Broccoli
  • Avocados 
  • Kale
  • Spinach
  • Berries 
  • Peas 
  • Nutritional yeast
  • Lentils 
  • Beets 
  • Sweet potatoes

Calcium is always important but even more vital during pregnancy. It helps the baby’s bone development and protects the mother’s skeletal health. If the mother isn’t getting enough calcium through diet and supplementation, her body will use its own storage centers to give to the child, placing her at risk for bone loss and osteoporosis later in life. 

Foods rich in calcium are:

  • Broccoli
  • Kale
  • Spinach
  • Peas 
  • Sesame seeds

Potassium helps reduce fluid retention, balances electrolytes, and eases restless leg syndrome and cramps. It also eases gestational hypertension, which is high blood pressure during pregnancy. Studies have shown women who experience high blood pressure during pregnancy have low potassium levels. Its ability to balance electrolytes normalizes blood pressure, thus easing symptoms associated with it. 

Foods high in potassium are:

  • Avocados
  • Bananas 

Healthy fats help prevent miscarriages due to undernourishment. They act as a carrier for fat-soluble vitamins D, E, and K, which are essential for infant brain and bone development. They also act as a source of energy needed for growth and repair in both your body and your baby’s. Stick to monounsaturated and polyunsaturated (omega-6 and omega-3) as well as the healthy saturated fat, coconut oil. 

Foods rich in healthy fats are:

  • Coconut oil
  • Pumpkin seeds (Omega-3)
  • Hemp hearts
  • Walnuts
  • Chia seeds

Vitamin C helps boost your immune system during pregnancy. It works to repair tissue and heal wounds as well as supports healthy bone and teeth development in your baby. Vitamin C also aids in the production of collagen – important for skin, cartilage, and joint health – and induces the body’s ability to absorb iron. 

Foods rich in vitamin C are:

  • Red bell peppers
  • Citrus (oranges, lemons) 
  • Sweet potatoes
  • Berries 

Magnesium is an essential mineral required for body temperature regulation and protein synthesis. Thus, it is critical for your baby’s bone development, and it prevents miscarriages, high blood pressure, premature labor, and preeclampsia. It also helps relieve constipation, which is a common complaint from pregnant women. 

Foods high in magnesium are:

  • Pumpkin seeds
  • Spinach 
  • Oatmeal
  • Peas 
  • Figs 

Protein and amino acids are the building blocks of cells and tissues in early embryonic development. The fetus receives a continuous stream of amino acids through the placenta so it can grow into a healthy, strong baby. Protein also helps with the growth of the mother’s uterine and breast tissue as well as assisting in increasing blood supply. 

Great sources of protein include:

  • Walnuts
  • Hemp hearts
  • Chia seeds
  • Lentils
  • Black beans
  • Quinoa 
  • Peas
  • Maca 

Iron is used to produce hemoglobin, which is a red blood cell protein that carries oxygen to the mother’s tissues and the embryo. Thus, it is critical in embryonic development as the baby needs lots of oxygen and blood flow to grow. Pregnant women need double the iron than they normally do. If it’s not consumed in adequate amounts, the mother could become anemic and risk premature birth, low birth weight, and postpartum depression.

Foods high in iron are:

  • Pumpkin seeds
  • Spinach 
  • Dates 
  • Apricots
  • Beets
  • Oatmeal
  • Maca 
  • Nutritional yeast 

Other vitamins and minerals that are also incredibly important for the baby’s brain and cognitive development are zinc, vitamin E, and selenium. Try pumpkin seeds for an excellent source of zinc, almonds for vitamin E, and brazil nuts for selenium.

Get regular exercise when pregnant.

The rule of thumb is that if you were active before, you are safe to be active during pregnancy. Try for a combination of cardio, strength, and flexibility exercises; but avoid bouncing. Pay attention to signs such as dizziness, pain in your back or neck, heart palpitations, or shortness of breath. Take it easy, but maintain your routine. 

If you didn’t exercise regularly before and you want to start, move into it slowly and listen to your body (and intuition!) always. It is a great idea, though, to move. Here are a few benefits:

  • Reduces backaches, constipation, bloating, and swelling
  • May help prevent or treat gestational diabetes
  • Increases your energy
  • Improves your mood
  • Improves your posture
  • Promotes muscle tone, strength, and endurance
  • Helps you sleep better
  • Maintains fitness levels to improve your ability to cope with labor. 
  • Makes it easier to get back in shape after your baby is born because the habit is established and your muscles are accustomed. 

Opt for appropriate and timely mineral and vitamin supplementation. 

According to the Department of Health and Social Care of the UK, women should take 400 micrograms of folic acid every day, starting before you’re pregnant until you’re 12 weeks in. However, if you weren’t taking it before you became pregnant, know that folate is still effective as long as it’s taken in the first few weeks after conception.

Top supplements we recommend at Pachavega are:

  • Marine Phytoplankton
  • Fulvic/Humic Acid
  • Tocotrienols – Vitamin E
  • Whole Foods Prenatal

Marine Phytoplankton is considered the grandmother of all superfoods and is one of the sea’s most mineral-rich plants coming covering the full spectrum. It is an excellent source of DHA’s and EPA’s and is considered a purer, better form of fish oil since it’s lower on the food chain and not exposed to as many toxins. 

Fulvic/Humic Acid is one of the most important nutritional discoveries of the last 100 years. It’s potent antioxidant and electrolyte content ounce for ounce render it one of the most replenishing, restorative, and revitalizing supplements there is. The electrolytes help make cell membranes more permeable, which makes it easier for the cell to take in vitamins and minerals. 

Other beneficial supplements are ginger, which is wonderful for motion sickness and pregnancy-induced nausea and vomiting. And also probiotics can help with postpartum depression, and infant eczema and dermatitis. 

There is so much exciting new information to learn about with motherhood. Try to read during your downtown, breath, and know that you will make it through this. The fact that you’ve read this article already tells me you’re a great mom.

We are always here for you if you ever have any questions. Remember to follow your intuition.  And tune into the third part of this series for nutrition and early childhood. 

blog post written by Jordyn David

Disclaimer

The information shared in this article is for educational and informational purposes only and is not intended as a substitute for advice from your healthcare professional. Pachavega assumes no liability for adverse health reactions upon following suggestions in this article.

You should not use the information on this site to diagnosis or treat of any health problem or as a substitute for medication or other treatment prescribed by your healthcare practitioner. You should consult a healthcare practitioner before starting any diet, fast, exercise or supplementation program, before taking any medication or nutritional supplement, or if you suspect you might have a health problem.

Each person is different, and the way you react to a particular food or product may be significantly different from the way other people react to such product or food. You should consult your healthcare practitioner and furthermore, do more research regarding any potential adverse interactions between medication you are currently taking and food based nutritional supplements.

References:

https://www.hopkinsmedicine.org/health/wellness-and-prevention/nutrition-during-pregnancy#:~:text=To%20maintain%20a%20healthy%20pregnancy,be%20kept%20to%20a%20minimum.

https://njperinatal.com/2017/05/benefits-of-eating-healthy-during-pregnancy/

https://medlineplus.gov/pregnancyandnutrition.html

https://www.vrg.org/nutrition/veganpregnancy.php#r3

https://www.pregnancybirthbaby.org.au/what-is-a-congenital-disorder

https://www.whattoexpect.com/pregnancy/diet/calcium-during-pregnancy/

https://www.aptaclub.co.uk/pregnancy/diet-and-nutrition/your-pregnancy-diet/healthy-pregnancy-diet.html

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5590399/

https://www.ncbi.nlm.nih.gov/books/NBK235221/#:~:text=Pregnancy%20complicates%20the%20already%20complex,demands%20on%20the%20pregnant%20woman.

https://www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/in-depth/anemia-during-pregnancy/art-20114455#:~:text=Your%20body%20uses%20iron%20to,supply%20oxygen%20to%20your%20baby.

Foods for Fertility, Pregnancy, and Childhood

Welcome to this 3-part series for new parents! Whether you’re planning to conceive, are 4 weeks in, holding your newborn baby, or chasing a toddler, we’re going to cover healthy eating practices from pre-conception to early childhood. Is there anything more exciting and frightening at the same time? 

Part 1: Fertility

Let’s begin at Part 1: Fertility. Today, 1 in 8 couples face infertility, according to Resolve, the National Infertility Association. While genetics and hereditary factors are difficult to control, we can 100% control what we put in our mouths and how we care for ourselves. A healthy diet and lifestyle can boost fertility by up to 69%. Here are a few foods to consider adding to your diet plus a few you may want to kick to the curb.

Raw Fruits & Vegetables

One of the main supportive arguments for raw foodies is that raw food boosts fertility. It regulates blood sugar and allows for better absorption of B vitamins, folate, vitamin C, and phytochemicals. All incredibly important to ovulation. “Watermelon and asparagus, in addition to other raw fruits and vegetables, give the body a rich supply of glutathione, which is important for egg quality,” says Alisa Vitti, integrative nutritionist and author of WomanCode: Perfect Your Cycle, Amplify Your Fertility, Supercharge Your Sex Drive, and Become a Power Source.

Whole fruits and vegetables are digested more slowly, due to their high-fiber content, which regulates blood sugar. When your blood sugar is too high, the pancreas secretes insulin to help lower sugar levels in the blood. We want to avoid foods high in sugar which cause this because high insulin in the blood leads to anovulation, or lack of ovulation. 

Two easy ways you can get your whole, rawesome foods in are through salads and juices. Try to consume fresh (mostly) vegetable juices with a few fruits like goji berries – which contain lots of hormone-regulating phytochemicals. 

If you struggle with digestion and a weakened gut, you can try lightly steaming your vegetables and/or pureeing them. If you’ve been diagnosed with hypothyroidism, you should reduce your consumption of goitrogenic foods, such as raw broccoli or cauliflower, which can inhibit thyroid function and decrease fertility.

Plant-Based Protein

In a study by George Chavarro, M.D., and his colleagues, they found “consuming 5% of energy as vegetable protein as opposed to animal protein was associated with a more than 50% lower risk of ovulatory infertility.” Chavarro concluded that “replacing animal sources of protein, in particular chicken and red meats, with vegetable sources of protein may reduce the risk of infertility due to anovulation.”

Lentils, chickpeas, nuts, and seeds are all excellent sources of plant-based proteins. Raw nuts and seeds are incredibly high in zinc and arginine, which support sperm formation and motility. Turn them into snacks and coat them with raw cacao for an extra nutritional punch that supports hormonal balance and DNA integrity of eggs and sperm.

Healthy Fats

Replacing animal fats with plant-based fats improves fertility, cardiovascular function, and energy levels. Trans fats and animal fats are shown to negatively impact the fertilization process. Healthy fats like monounsaturated and polyunsaturated fats balance hormones and improve insulin signaling – important for ovulation. 

“Studies have shown that consuming a certain quantity of monounsaturated fats in the form of avocados during the IVF (in vitro fertilization) cycle increased the success rate by three and a half times, as opposed to women who don’t eat good plant-based fats during that period,” Vitti says. 

So, consume lots of healthy fats. This may beg the question about coconut oil. Though coconut oil is a saturated fat, it contains incredibly beneficial medium chain fatty acids that promote gut healing, thyroid health, and strengthens hormones by helping them travel through the body. Coconut oil also directly benefits fertility by maintaining a pH that promotes vaginal health. 

Whole Food Supplements

Prenatal Vitamins, Royal Jelly and He Shu Wu are three supplements to consider adding to your diet when trying to conceive. Taking these supplements in addition to eating a wholesome diet can not only improve your chances but bring you into a state of optimum health.

Prenatal vitamins will restore depleted levels of folic acid, iron, vitamin D, and calcium in the body. Royal Jelly has become an increasingly popular supplement to fertility in recent years. It’s a milky, gelatinous substance used by bees to nurture the queen bee (interesting!). It contains antioxidants and anti-inflammatory properties that support and strengthen reproductive cells. It also assists male reproductive health by supporting DNA integrity, motility, maturity, and sperm count.

He Shu Wu, which translates to “black haired Mr. He,” is a powerful kidney/liver and yin tonic used in Chinese Medicine. It’s a classified adaptogen that has been traditionally used for men who have low libido, low sperm count, erectile dysfunction, and poor sperm motility. 

Foods to Avoid

There are certain foods to be weary of that may be best to avoid all together. These mainly include soy, dairy, GMO’s, and animal foods. 

Michael Gregor, M.D. from nutritionfacts.org discussed that higher dairy protein intake was associated with lower antral follicle counts among women in fertility treatment. In addition, he explained one study that found dairy protein actually ages ovarian eggs. The contributing factors could be steroids and hormones (eg. estrogen, progesterone, and placental hormones) found in commercial milks. 

Soy contains lots of phytoestrogens, which at high levels can interfere with hormone production. The female reproductive system relies heavily on the production and distribution of estrogen. And while it’s not soy in particular that’s disruptive, rather, the high levels of phytoestrogens within it. If you do consume soy, be mindful of the amount and opt for fermented versions such as miso or tempeh.

In the case of GMO’s, keep an eye out for the dirty dozen, opt for organic, and grow as much as you can at home. GMO’s disrupt hormone balances and nutrient absorption, so these are best to be avoided when trying to conceive. 

Manage Stress

Lastly, a healthy diet supports mental health and reduces the impact of stressors. Stressors can negatively affect semen quality and ovulation. Practicing daily meditation, yoga, and walks in nature can help regulate stress and combat depressive symptoms. Nurture your mind and spirit equally as much as your body.

We are in this together. Diet and lifestyle mean so much at this time, and it’s something you’ll want to keep up with as you move forward in parenthood. It’s such an exciting time. Please reach out for support if you ever need. We are here to help you if you ever have any questions or simply need a great recipe.


blog post by Jordyn David

Disclaimer

The information shared in this article is for educational and informational purposes only and is not intended as a substitute for advice from your healthcare professional. Pachavega assumes no liability for adverse health reactions upon following suggestions in this article.

You should not use the information on this site to diagnosis or treat of any health problem or as a substitute for medication or other treatment prescribed by your healthcare practitioner. You should consult a healthcare practitioner before starting any diet, fast, exercise or supplementation program, before taking any medication or nutritional supplement, or if you suspect you might have a health problem.

Each person is different, and the way you react to a particular food or product may be significantly different from the way other people react to such product or food. You should consult your healthcare practitioner and furthermore, do more research regarding any potential adverse interactions between medication you are currently taking and food based nutritional supplements.




How to Expand Consciousness for an Enriched Life

“You are not a drop in the ocean. You are the entire ocean in a drop.” Rumi

Since before the common era, mystics, poets, yogis, monks, prophets, and priests have all shared something in common. They spoke of the ultimate Supreme Being that exists all around and within you. It is existence itself. It is everything that has and ever will be. Thus, all that you can see is a manifestation of it. Call it divine intelligence, Brahman, God, higher power. It is everything you experience and the one experiencing it. 

What is consciousness?

There is a distinct difference between consciousness and Consciousness. The capital ‘C’ points to the great Awareness, or God. The lower-case ‘c’ refers to our waking mind. Spiritual teacher, Ram Dass, taught that we are Awareness constricted into a soul with a body. We are the divine intelligence having a human experience. Which means the power of the universe rests within you. 

A poem on Awareness by Sufi mystic and poet, Hafiz. The Divine manifests itself into life for a reason unknown other than simply to express itself. Far from simple, though, it expresses. Think of the trillions of cells in your body in constant motion. Birds singing to each other across the forest. Majestic mountains and erupting volcanoes. Oceans and tsunamis. Falling in love and starting a family. It goes on and on and on, always creating while also being the stillness that permeates everything.

Who Am I?

“Neither this body am I, nor soul, Nor these fleeting images passing by, Nor concepts and thoughts, mental images… Who then am I? A consciousness without origin, Not born in time, nor begotten here below. I that which was, is and ever shall be, A jewel in the crown of the Divine Self, A star in the firmament of the luminous One.” ~ Rumi. 

You are “I AM.” And the soul purposefully disguises who it IS to experience the illusion of separation on earth. The suffering that comes from forgetting and feeling separate from the whole is perfectly set up for your soul to gather lessons. To finely tune itself. 

We are empathy and love. When we prioritize these natural traits, we expand our consciousness. We see how connected we truly are. Separation melts away and life becomes incredibly fulfilling.

What does it mean to expand consciousness?

Elevating consciousness simply means you are coming closer to your True Nature. The goal is to remember who you Are. There are layers on top of layers blocking us from seeing it. These are the stories you tell yourself every day. It’s our ego and its role in society and family. 

Think about the last time you went live on instagram or danced knowing others were watching. Remember that feeling in your belly? The big balloon in your chest. How amazing would it be to do this freely – totally unencumbered by fear of judgement? When we realize we are all One then we see the only person judging is ourselves. 

All the little surface differences like our jobs, homes, or physical appearances are the layers that block us from seeing our connectedness. We get wrapped up in our identity. 

Alan Watts said, “We do not ‘come into’ this world; we come out of it, as leaves from a tree. As the ocean ‘waves,’ the universe ‘peoples.’ Every individual is an expression of the whole realm of nature, a unique action of the total universe. This fact is rarely if ever, experienced by most individuals. Even those who know it to be true in theory do not sense or feel it, but continue to be aware of themselves as isolated ‘egos’ inside bags of skin.”

Tantra philosophy teaches that it isn’t necessary to try to abandon the ego. We can connect to the Divinity inside of us through our everyday experiences. It requires developing intimacy with yourself and with life. Which comes from opening the heart and living through the lens of loving presence. You can be fully invested in your life roles while maintaining a steady loving awareness. 

What is it like to be more conscious?

It is a soft, steady awareness of who you Are. You begin to fall in love. With everything. “Being in love means seeing the Beloved all around me,” said Ram Dass. We fall in love with ourselves, our work, our friends. We fall in love with the earth and all of its animals, plants, and magnificent elements. And we do it unconditionally. It is a state of being we begin to embody. The state of being love.  

We also start to feel more creative. As we tap into pure Consciousness, we access divine creative energy. Little gifts you may have never known you had will be available to you. Some of us may be inspired to make music or build something new for our home. We may journal, garden, or explore new recipes. Our natural state is to be creators. God is always creating and expanding, as are we. 

We feel more love and peace throughout the day. We are reminded of our Oneness, and we drop the illusion of separation. Even if just for a few minutes, it makes a huge difference over time. It’s less of “a practice,” and more of a state of being – or an awareness – to move into. 

How to be more conscious every day?

  1. Meditation – meditation is the art of coming closer to Consciousness over and over again. There are many apps, such as Insight Timer, Headspace, or even YouTube. A favorite for realizing your true nature is called “Who am I?” by meditation teacher, Sally Kempton. 
  2. Walking in nature – connecting with the earth every chance we get is also fantastic. We can allow ourselves to be wooed and in awe with the diverse creations all around. The more we tap in, the more we begin to see how truly connected it all is. Try walking barefoot, going on a hike, laying in the grass, or sitting next to a body of water. Feel the life of the earth pulsate all around you.
  3. Journaling – taking time to write down what’s on your mind can reveal so many delicate truths. Truths about our identity and desires. And also how we see the world and our place in it. A great method to use is freewriting. Pick a topic, start writing, and keep going until you have nothing left to say. The question, “Who am I?” is a great one as well as “What matters to me?” or “What do I want out of this life?” 

We celebrate this at Wanderlust Utopia, our health and wellness retreat center in Nicaragua. Pachavega Living Foods Education is also infused with the same wisdom talked above. We get creative with plant-based culinary arts, honoring the earth and our bodies. It’s one big harmonious relationship, and we believe the highest state of health comes from honoring what earth gave us in the most natural, bioavailable forms. And seeing our food as an expression of Consciousness that can be a vehicle to elevate our state of Being. 

We’re all here to tap in as often as we can, fall in love with life, and feel peace in our hearts. No matter the amount of suffering, pain, or confusion is thrown your way, the power of God consciousness resides within you. Your life can be exactly what you want it to be. 

And remember: You hold the power of the universe; it is under your control to expand into Consciousness in any moment. 

Andrew Ostrovsky/iStockphoto
Andrew Ostrovsky/iStockphoto

Blog post written by Jordyn David

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6 Ways to Naturally Boost the Immune System

Our immune system is a beautiful intimate dance of trillions of living organisms and compounds. They communicate with each other nonstop to maintain homeostasis within our bodies. This extraordinarily complex set of mechanisms is constantly responding to the environment. Every time we inhale or ingest food, we are taking in foreigners, to which our immune system says, 

“Is it safe?” 

“Safe! Coast is clear.” 

Or…

“Not safe! Prepare for battle!”  

Our body responds with something called innate immunity. Which is a series of defense mechanisms that prevent the foreign (potentially harmful) invaders from traveling throughout the body. It is there to kick viruses, bad bacteria, parasites, and other particles out of the body. 

Without a balanced immune response, we can experience severe inflammation and tissue damage that can lead to future disease and also affect everyday functioning. From our mood to our complexion, energy levels, sleep, brain function, and our susceptibility to infection – it’s all often a direct reflection of our immune response.  

Here are six ways we can strengthen our immune response. Each has a small biological explanation along with practical examples so we can begin to incorporate them into our day. After all, a strong immune system is a foundation for a longer, healthier, and happier life. 

Let’s dive in.

1. Eat Probiotic and Fiber-Rich Foods

There are roughly 40 trillion bacterial cells in your body and only 30 trillion human cells. That means you are more bacteria than human. Crazy, right? 

Probiotics and fiber-rich foods work to diversify the microbiome and gut flora by introducing good bacteria. Probiotics are loaded with millions of good bacteria, and fiber-rich foods contain pre-biotic fiber which acts as food for the good bacteria. 

The gut microbiome, specifically, is all of the microbes in your intestines. They begin diversifying the moment you’re born through your mother’s breast milk. And they continue to diversify and protect you throughout your entire lifespan. 

The gut is the largest contributor to our innate immunity. It holds a massive army of good bacteria that promote cell survival, strengthen the stomach lining, and induce protective responses from cells. Good bacteria are essentially both the brain and food of the gut’s immune cells, which help them win the battle against pathogens. A healthy population of gut flora as well as a diverse microbiome will help protect your heart, brain, and every other organ in your body. 

We can introduce good bacteria, or probiotics, through many natural foods. 

To clear the flair of supplements and potions, know it’s neither necessary nor the best way to get these little helpers into your gut. Nature provides ample natural sources. A few delicious foods that are rich in probiotics and excellent for gut health include: 

  • Nut-milk yogurts
  • Miso
  • Pickles
  • Sauerkraut
  • Tempeh
  • Kefir
  • Kimchi
  • Sauerkraut
  • Nut cheeses 


2. Introduce medicinal mushrooms into your diet.

Similar to our muscles, the immune system gets stronger with a little exercise. We call these workout regimes immuno-stimulants and immuno-modulators

A beautiful example of immuno-modulators is the magical kingdom of fungi. Also known as mushrooms! Around 700 out of 140,000 species possess pharmacological properties. These medicinal species modulate or positively alter our bodies’ innate immune response. They wake up depressed or dormant parts of our immune system.

Mushrooms such as Reishi and Chaga have been used for thousands of years in traditional Chinese medicine. And with good reason. The therapeutic effects of mushrooms range from anticancer to the suppression of autoimmune diseases and common allergies. This works by their ability to induce the production of cytokines – messengers of the immune system that signal immune responses between cells. 

Reishi and Chaga are both excellent to start with. Reishi is known for its antihistamine and anti-inflammatory properties. They stimulate DNA production in the bone marrow to produce more white and red blood cells, essentially creating a bigger army. The increase in the concentration of white blood cells has rendered them helpful for people infected with HIV, mononucleosis, and other viral infections. 

Chaga is known to have the highest amount of antioxidants gram for gram than any other substance on the planet. They also contain a high amount of zinc, which is a crucial nutrient for the development and function of our immune cells. 


3. Use adaptogenic herbs.

Adaptogens possess a unique ability to combat stress. The HPA (hypothalamus/pituitary/adrenal) axis is our stress response system that extends from the brain to the top of the kidneys. It’s a complex feedback mechanism that works by releasing hormones throughout the body in response to environmental stress. 

Chronic stress increases the production of the hormone, cortisol, which is known to suppress white blood cell activity – a critical component of our immune system. In turn, we become more susceptible to inflammation, allergies, low libido, anxiety, and depression.

Adaptogenic herbs work by regulating our adrenal response to stress and physical challenges so that we don’t overproduce cortisol. They also normalize some of the neurotransmitters (ex. dopamine, norepinephrine, and serotonin) involved in the HPA axis. They do this by making the blood-brain barrier more permeable. Which allows the precursors that induce the production of neurotransmitters to pass through easily. This way adequate amounts are produced naturally. 

Common adaptogens to use are: 

  • Ashwagandha 
  • Ginseng 
  • Tulsi 
  • Maca
  • Rhodiola 

These powerfully potent herbs have a long history of use in traditional Chinese and Ayurvedic medicine. You can find them in powdered form to mix with water or into your smoothies. As well as in the form of tea.


4. Cook with digestive spices.

Spices are found in the root, seed, bark, berry, and flower of plants. They are not only delicious but also tremendously beneficial to our immune system. Many spices have the power to block chronic inflammatory pathways in the body. These are the pathways that lead to long term diseases, such as cancer and Alzheimers. The spices work by interrupting the formation of harmful colonies of cells.

If we look at other cultures, the rate of those affected with cancer is three times less in India than in the United States. Indians are notorious for consuming large amounts of spices daily. 

Spices also aid in digestion by their ability to help produce bile and calm indigestion-causing bacteria. When the body isn’t working so hard to digest food, energy is cleared to heal. Our immune cells can move to areas of the body where their help is needed.

Common spices that are easy to incorporate into our diet are: 

  • Turmeric
  • Ginger
  • Cayenne peppers
  • Cardamom
  • Cinnamon 
  • Oregano

They work great in desserts, juices, salad dressings, and more!

5. Get enough sleep. 

While we sleep, our bodies are hard at work repairing and restoring the whole time. Without at least 7 – 9 hours of sleep per night, our immune system suffers. Certain types of little messenger proteins, cytokines, peak in production during nocturnal hours. Because they are the immune system’s communicators, we need all the cytokines we can get to keep our immune response strong and optimal. 

To paint a small picture of what is at work here, the cytokines are helping our bodies grow new cells, repair harmed cells, direct cell traffic, and destroy target cells. 

Sleep also aids in our immune system’s memory. Memories of foreign invaders and our response to them are formed and stored in the immunological memory bank. When we stop getting enough sleep, this crucial time for healing and memory formation is lost. We become more susceptible to getting colds, viruses, and other infections in the future.

One way to get more sleep is to keep our phones out of the bedroom at night. There are numerous studies on the negative effects of the blue light from your phone before bed. We can also establish a healthy nighttime routine that involves turning off electronics, reading, and taking a few deep breaths while lying in bed. Yoga Nidra is an excellent resource for better sleep as well. 

6. Exercise and sweat it out.  

The last way to boost immunity that we’re going to talk about is sweating. Get outside, move around, and work up a sweat. The benefits are incredibly supportive to the immune system.

The barrier of the skin is our first line of defense against pathogens. It keeps them from entering the bloodstream. The sweat glands found on the skin secrete a wide range of antimicrobial compounds that stop harmful microbes from hanging around. 

For instance, during exercise, we release a specific antimicrobial peptide that is salty and slightly acidic. These properties kill any microbes they come in contact with, essentially causing them to explode. Sweat’s main role is to regulate our skin’s microbial flora. It kills the bad guys. Hence, sweat’s “detoxing” effect. All the more reason to get out there, and start working up a sweat. 

Remember diversity is key. 

The immune system has a remarkable ability to reboot and begin functioning optimally if we give it the fuel it needs. With these six ways, there is no doubt we can begin to feel better. We may find ourselves happier, more energized, mentally sharp, have clearer skin, and prevent ourselves from future diseases. 

You can check out my cookbook, Heal and Ignite: 55 Raw, Plant-Based, Whole-Food Recipes to Heal Your Body, and Ignite Your Spirit. It’s full of fun, easy, and delicious ways to create probiotic-rich foods right at home as well as how to use digestive spices. 

We eat to fuel the mind, body, and spirit. We can start to see our immune system as a reflection of our connection to spirit and life on earth. 

It’s a beautiful, complex dance. And quite easy to maintain when we step into the rhythm of life. 

Blog post written by Jordyn David


Resources:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4006993/

https://www.healthline.com/nutrition/gut-microbiome-and-health#section2

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1160565/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5785894/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3256323/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4684748/

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The Vegan Troubadour Show

With Jim Marconi and Dr. Michelle Marconi

Pachavega Living Foods Education joins Jim Marconi on The Vegan Troubador show to talk about the raw, plant-based, whole food lifestyle, and how it can impact our health, life and the planet.

Below is  my two-part interview  with Jim.

Part 1

Part 2

Listen to the full episode HERE.

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Sprouting Your Nutrition

Sprouting might seem like a new-age, hippie-food craze that made it to the mainstream along with kale and granola. The truth is, sprouting has existed in the culinary traditions of Asian and European cultures for thousands of years, revered for its immense nutritional value.

Sprouts are literally the sprouts of baby plants and there are hundreds of sprouting seeds to try. Sprouts include the germinating seeds of nuts, beans, and grains as well as the ubiquitous alfalfa. All they need is a little water and love. And you can eat sprouted seeds raw, preserving their nutritional richness.

Enzymes in a sprouted seed make it easier for you to digest and absorb its nutrients. Sprouts also have increased fibre, which helps eliminate toxins from the body, assists digestion and regulates bowel movement. Sprouts can also aid in weight loss, increase immunity, improve blood circulation, heart health, cancer prevention and are considered anti-aging. Athletes should note that protein in a sprouted seed or nut is more easily absorbable, helping to build lean muscle mass. Other nutrients that are significantly made more bio-available are carbohydrates that are turned into simple sugars, vitamin A (beta-carotene), C, E, K, calcium, iron, magnesium, zinc, omega 3 fatty acids and antioxidants. All are key nutrients for a healthy, vibrant, thriving life.

Plus, you get more bang for your buck with sprouting. A cup of seeds can yield up to 24 times in volume in a matter of days – dependent on the seed chosen!

Get Sprouting

Sprouting is simple and doesn’t take much time. There is a similar method for most seeds, nuts, grains and beans, though the length of time for soaking and growing may vary. By soaking the seeds and sprouting them, anti-nutrients, otherwise known as enzyme inhibitors that prevent the seeds from releasing their full nutritious potential, are released into the water. When sprouting at home, make sure you drain this unhealthy water and rinse your seeds very well afterwards. By consuming the enzyme inhibitors, your body has to work extra hard to break down the seed. A sprouted almond is much easier to digest than a raw almond.

What you’ll need:

  • Organic seeds to sprout – be sure to check the expiration date.
  • A large, wide mouth mason jar, which will be your growing receptacle.
  • A mesh screen or clean cloth to serve as its cover.
  • A rubber band to hold the cover in place.

Alternately, there are specialized multi-tiered sprouters that allow you to sprout different seeds at the same time and provides the perfect conditions for light exposure, moisture drainage and air circulation for growing sprouts. They sell for about $30.

Soaking

After the soaking period is done, cover the jar with the screen and hold the cover in place with a rubber band. Pour out the seed soaking water and rinse with fresh water. Drain the jar thoroughly by inverting the jar at an angle, letting the water flow through the screen. Do not submerse the seeds.

Rinsing & Draining

Repeat the rinse and drain procedures once in the morning and once in the evening until the sprouts are ready for harvest. Upon harvest, put sprouts in a clean covered jar.

Enjoy sprouts as a side dish or, for maximum benefit, fresh with salads, sandwiches or alone as a snack.

Be cautious in preparing and consuming sprouts. Bacterial growth and risk of salmonella and e-Coli may occur if not prepared properly. This can be a concern when purchasing store-bought sprouts, if jars and materials used are contaminated. It is best to source your seeds from reputable suppliers and ensure cleanliness during preparation.

Sprout Type: Quantity | Soak | Rinse & Drain

  • Alfalfa seeds: 3 Tbsp. | 8 to 12 hours | 3-6 days
  • Broccoli seeds: 3 Tbsp. | 8 hours | 3-6 days
  • French lentils: 1 cup | 24 hours | 1-3 days
  • Mung beans: 1 cup | 24-36 hours | 1-3 days

Read the original publication  HERE

Recipe:

Wasabi Ginger Sprout Salad

22 Days to Heal and Ignite

They say it takes 21 days to form a habit, but just for good measure, we at Pachavega came up with a 22-day plan to heal your body and ignite your spirit… be inspired, feel amazing and learn to rock 22 delicious recipes that will impress!

Welcome to 22 Days to Heal and Ignite.

Day 01: Electrolyte Sports Drink with Ginger and Turmeric
Day 02: Lavender Berry Surprise Pudding
Day 03: Aztec Cacao Elixir
Day 04: Love Your Liver Salad
Day 05: Goji Berry Orange Fudge
Day 06: Basic Sauerkraut
Day 07: Blood Builders Brew
Day 08: Pad Thai Noodle Salad
Day 09: Chocolate Banana Cardamom Smoothie
Day 10: Cauliflower Mash
Day 11: Camu Camu Poppy Seed Nice Cream
Day 12: Sushi Salad
Day 13: Moringa Recipe
Day 14: Sweet and Spicy Coconut Chips
Day 15: Red Beet Borscht
Day 16: Maca Carrot Cake with Lemony Vanilla Frosting
Day 17: Dr. Ann’s Eneregy Soup
Day 18: Himalayan Pink Salted Caramel Coffee Cake
Day 19: Cashew Sour Cream
Day 20: Luscious Lemon Cream Cake
Day 21: Kombucha
Day 22: No-Bake Coconut Cashew Rawkies

Did you enjoy the 22 days to Heal and Ignite Campaign? If so, we’d love to hear your feedback! Click here to leave a comment.

Find more recipes like these here. 

 

22 Days to Heal and Ignite: Day 22

They say it takes 21 days to form a habit, but just for good measure, we at Pachavega came up with a 22-day plan to heal your body and ignite your spirit… be inspired, feel amazing and learn to rock 22 delicious recipes that will impress!

Day 22

Every part of the coconut is useful: Its leaves are used as roofing, its trunk as lumber, the flowers, sap, fruit, meat, milk, oil and water as food products, the shells as household items and décor, husks into fuel, fibers into textile, and the roots to make dye. They are also sustainable!

When consumed, coconuts are excellent treating illnesses caused by bacteria, fungi, parasites and viruses. Coconuts’ vitamin and mineral content benefit the skin, bones, teeth, heart, muscles, digestion, immunity, kidney, thyroid, blood circulation and sugar levels. The mighty coconut is a true superfood!

No-Bake Coconut Cashew Rawkies

Ingredients:
2 cups rolled oats
1 cup cashews
1 cup dates
½ cup coconut butter
½ cup coconut flakes
3 tbsp coconut oil, melted at low temperatures
1 tbsp maca powder
1 tbsp mesquite powder
½ tsp vanilla
¼ tsp pink salt
1 cup raw chocolate chips – mix in by hand

raw chocolate chips
1 cup raw cacao butter
1 ¼ cup raw cacao powder
1 tbsp maca powder
¼ tsp vanilla powder
¼ cup maple syrup or coconut nectar
(don’t use honey – it doesn’t mix well)
1 ½ tbsp coconut oil, melted at low temperatures
5-6 drops peppermint essential oil
1 tsp medicinal mushrooms
a pinch of pink salt

Procedure:
To make the raw chocolate chips, melt the cacao butter and the coconut oil, melted at low temperatures. Once melted completely, add along with the above ingredients to the food processor, process until a well-mixed paste forms. Scoop paste into chocolate moulds (or ice cube trays) and refrigerate until hard.

For the rawkies, melt the coconut butter and coconut oil in the dehydrator at 118°F and set aside. Bust up the rest of the dry ingredients in the food processor then slowly add the liquid coconut while spinning. It should all mix well. Break or cut up the raw chocolate and mix in by hand. Roll into balls and chill for a few hours.

These will keep in your freezer for many weeks… if you can restrain yourself!

Find more recipes like these here. 

If you missed the previous days, check out the links below:

22 Days to Heal and Ignite: Day 01
22 Days to Heal and Ignite: Day 02
22 Days to Heal and Ignite: Day 03
22 Days to Heal and Ignite: Day 04
22 Days to Heal and Ignite: Day 05
22 Days to Heal and Ignite: Day 06
22 Days to Heal and Ignite: Day 07
22 Days to Heal and Ignite: Day 08
22 Days to Heal and Ignite: Day 09
22 Days to Heal and Ignite: Day 10
22 Days to Heal and Ignite: Day 11
22 Days to Heal and Ignite: Day 12
22 Days to Heal and Ignite: Day 13
22 Days to Heal and Ignite: Day 14
22 Days to Heal and Ignite: Day 15
22 Days to Heal and Ignite: Day 16
22 Days to Heal and Ignite: Day 17
22 Days to Heal and Ignite: Day 18
22 Days to Heal and Ignite: Day 19
22 Days to Heal and Ignite: Day 20
22 Days to Heal and Ignite: Day 21

22 Days to Heal and Ignite: Day 21

They say it takes 21 days to form a habit, but just for good measure, we at Pachavega came up with a 22-day plan to heal your body and ignite your spirit… be inspired, feel amazing and learn to rock 22 delicious recipes that will impress!

Day 21

Fermentation isn’t limited to sauerkraut. You must have heard about kombucha buy now. There are dozens of “breweries” popping up all over the place. Kombucha is a fermented sweetened tea that has probiotics which cleanses and detoxifies the digestive system for better digestion and regulates the body’s pH level. It still has traces of sugar though so drink moderately.

Kombucha

Ingredients:
one kombucha SCOBY and ½ cup starter tea from a previous batch of kombucha OR 2 cups from a store-bought batch – non-flavoured
4 tea bags (rooibos, black, green or white tea – do not use teas with flavouring as this will interfere with the fermentation process
¼ cup coconut sugar or raw cane sugar – but not honey as it won’t ferment due to its anti-bacterial properties
4 cups filtered water

Procedure:
Place hot water and sugar together in a jar. Mix until the sugar dissolves. Place the tea in this mix and steep for 10 minutes, remove, then cool to room temperature. Once cooled, place the kombucha SCOBY and ‘starter tea’ (extra kombucha liquid) into the sweet tea (if the tea is too hot, it will kill the SCOBY). Cover the jar with the towel and rubber band so it can still breathe but still is sealed.

Fermenting the kombucha: Choose a warm place between 70° and 80°F out of sunlight with a reasonably good airflow. Keep away from any other cultured foods as cross-contamination by stray yeasts and bacteria can be problematic. It is important to allow the kombucha to ferment undisturbed. Moving the jar will not ruin the batch but it will take longer to ferment.

Waiting: Your brew may be ready in 5 to 7 days. For the first few batches, start tasting on day 7, but again, remember that cleanliness is of utmost important. Go with your own personal taste preferences. Some people like it best after only a week. Whereas I prefer about 4 weeks of fermentation. Shorter fermentation will result in a sweeter brew. Longer periods will result in a more vinegar-like taste. The longer the brew ferments, the less sugar will remain, so if sugar consumption is a concern, ferment longer.

Harvesting your kombucha: Now you’re ready to enjoy your brew. Remove the SCOBY, making sure to be very clean. You’ll need to make a new batch of sugar tea with some starter kombucha so you will have a place to put both the original SCOBY you started with as well as the baby SCOBY that formed during the fermentation process. If you want to share the love, you can tear the SCOBY apart and divide it in order to start new cultures in separate containers.

NOTE: When working with kombucha, it is important to wash and rinse your hands and all equipment well prior to working with the tea mixture or the SCOBY. Be thoroughly clean and give everything an extra rinse.

Find more recipes like these here. 

If you missed the previous days, check out the links below:

22 Days to Heal and Ignite: Day 01
22 Days to Heal and Ignite: Day 02
22 Days to Heal and Ignite: Day 03
22 Days to Heal and Ignite: Day 04
22 Days to Heal and Ignite: Day 05
22 Days to Heal and Ignite: Day 06
22 Days to Heal and Ignite: Day 07
22 Days to Heal and Ignite: Day 08
22 Days to Heal and Ignite: Day 09
22 Days to Heal and Ignite: Day 10
22 Days to Heal and Ignite: Day 11
22 Days to Heal and Ignite: Day 12
22 Days to Heal and Ignite: Day 13
22 Days to Heal and Ignite: Day 14
22 Days to Heal and Ignite: Day 15
22 Days to Heal and Ignite: Day 16
22 Days to Heal and Ignite: Day 17
22 Days to Heal and Ignite: Day 18
22 Days to Heal and Ignite: Day 19
22 Days to Heal and Ignite: Day 20