Alisha Welch
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Extremely important action YOU can take NOW

From Food Democracy Now….
You might have heard a new term floating around the Internet – “Coexistence”- an idyllic term to promote the
fantasy of GMO and non-GMO crops living in harmony side by side. But Monsanto and the USDA’s new
“coexistence” plan is a road to extinction for America’s organic farmers.And if approved, it will mean
the end of organic food as we know it.

Right now the U.S. Department of Agriculture is working with biotech lobbyists to finalize a plan so
Monsanto’s GMO crops can contaminate organic and non-GMO farmers’ crops at will. Even worse,
the USDA’s new plan could force these farmers to pay for crop “contamination insurance” to
protect themselves against unwanted contamination by Monsanto’s patented genetically engineered genes.

This is outrageous and must be stopped, please read more and sign the petition,
without your help we could lose organics forever!!!!

Sugar Detox

Removing sugar could be just what the doctor ordered to help you increase your energy, shed a few pounds and improve your mental state.
Recently I watched a documentary “Hungry for Change” on Netflix that showed the relationship we have with sugar and how abundant it is in our diets. Watch the short clip here.
Inspired by this movie, along with a feeling of fatigue that has been lingering for way too long has led me to this detox. I have done many other cleanse programs in the past but never just sugar.
Just sugar, well that sounds like a piece of cake!
Well wait until you start reading the ingredients on the foods or non-food items that you regularly consume,
this is a much needed lesson in nutrition that everybody should be required to take.

Take the challenge and see for yourself….

7 Day Sugar Detox

Instructions: Eliminate sugar and simple carbohydrates from your diet for at least 7 days

Yep, that’s it!!     Here are the foods you can eat:

  • all vegetables, except potatoes
  • tomatoes
  • avocado, mixed nuts and seeds
  • beans and lentils
  • beets, yams, carrots and corn (1 serving per day of each)
  • coconut oil and olive oil
  • ghee (clarified butter, click here for recipe to  make your own)
  • lemon and lime
  • goji berries
  • herbs
  • organic free-range eggs
  • Wild Caught Salmon, other fish & sashimi (check the safe fish list)
  • organic free-range chicken
  • organic free-range turkey
  • organic grass-fed beef
  • organic grass-fed lamb
  • quinoa and brown rice

Get creative, enjoy learning new recipes and buy as much organic items as possible.You are going to be pleasantly surprised of how good you feel!

Now here is what not to eat:

  • Sweeteners: agave, honey, raw can sugar, sugar, sucrose, maple syrup, high-fructose corn syrup (you better not be still consuming this), evaporated cane juice, artificial sweeteners, fruit juice, corn syrup, fructose and candy.
  • Fruit (except those listed above)
  • Grains: millet, oatmeal, buckwheat, seitan (except those listed above)
  • Breads (sprouted or not)
  • Flour and flour products: tortillas, pasta (unless quinoa or brown rice pasta)
  • Cereal
  • Dairy Products: Milk, cheese, yogurt
  • Soy
  • White rice
  • Vinegar
  • MSG (never)
  • Trans fat, hydrogenated oils and fried foods
  • Potatoes


You will learn so much about what you are eating and how it makes you feel. Once you have completed at least 7 days slowly start to add in fruits, whole grains and natural sweets. Keep the processed crap out of your system, stick to real foods and feel the difference.

Check back for recipes and tips

Healing with Yoga

Great news for YOU and ME! The benefits of yoga are finally starting to get the recognition they deserve. Medical professionals are referring their patients to yoga therapists that incorporate yoga poses (asana), breathing exercises (pranayama) and meditation techniques into their current health regimen. All of which can be used as preventative medicine and treatment. In Dr.Timothy McCall’s book, Yoga as Medicine he explains that scientific studies have now proven that many health conditions can benefit from the practice of yoga, the following list is compiled from his research.


  1. Increases Flexibility
  2. Strengthens Muscles
  3. Improves Balance
  4. Improves Immune Function
  5. Improves Posture
  6. Improves Lung Function
  7. Leads to Slower and Deeper Breathing
  8. Discourages Mouth Breathing
  9. Increases Oxygenation of Tissues
  10. Improves Joint Health
  11. Nourishes Intervertebral Disks
  12. Improves Return of Venous Blood
  13. Increases Circulation of Lymph
  14. Improves Function of Feet
  15. Improves Proprioception
  16. Increases Control of Bodily Functions
  17. Strengthens Bones
  18. Conditions the Cardiovascular System
  19. Promotes Weight Loss
  20. Relaxes Nervous System
  21. Improves the Function of the Nervous System
  22. Improves Brain Function
  23. Activates the Left Prefrontal Cortex
  24. Changes Neurotransmitter Levels
  25. Lowers Levels of the Stress Hormone Cortisol
  26. Lowers Blood Sugar
  27. Lowers Blood Pressure
  28. Improves Levels of Cholesterol and Triglycerides
  29. Thins the Blood
  30. Improves Bowel Function
  31. Releases Unconscious Muscular Gripping
  32. Uses Imagery to Effect Change in the Body
  33. Relieves Pain
  34. Lowers Need for Medication
  35. Fosters Healing Relationships
  36. Improves Psychological Health
  37. Leads to Healthier Habits
  38. Fosters Spiritual Growth
  39. Elicits the Placebo Effect
  40. Encourages Involvement in Your Own Healing

Daily Routine

One of the most important ways to achieve balance is to create regularity in your daily schedule. Whether you have trouble sleeping, irregular digestion, feeling depressed, experience back pain or just feel off, YOU have the power to make these changes WITHOUT the need for Western medicine practices and/or pharmaceuticals. According to Ayurvedic medicine there is an ideal schedule, Dinacharya, that aligns us with the rhythms of nature. This simplified schedule from Deepak Chopra’s book, Perfect Health, teaches us that we are meant to ride the wave, not to fight against it. In an effort to do so, I suggest you follow the schedule as best as you can. Soon you will feel what it’s like to live a day in perfect rhythm.

Rising: 6-8 a.m.

Wake up without an alarm clock
Drink a glass of warm water with lemon juice (encourage morning bowel movements)
Sun Salutations, light yoga practice
Meditate (sit in stillness, even if it’s just for a few minutes)
Eat breakfast

Lunch: 12-1 p.m.

Lunch should be the largest meal of the day
Sit quietly for five minutes after eating
Short walk following to aid digestion

Dinner: 6-7 p.m.

Eat a moderate dinner slowly
Avoid distractions (especially TV) while eating

Bedtime: 9:30-10:30 p.m.

Keep activity light in the evening
turn off electronics

These changes may take some time to adjust to, a week of self-discipline will give you results.
Consistency is the key and once you begin to feel the benefits, you will want to continue forever.
If your saying to yourself… I just don’t have that kind of time, well MAKE IT, nothing is as important as your health. You NEED to make that a top priority! Initially you may need to allow more time for the morning routine, once this routine is established you will feel that your day is more productive and all activities are healthier and more enjoyable. Choose QUALITY over quantity and your relationships, your health, and your life will reap the benefits.

Autumn: Venture Within

This change of season is a time for turning inward. Focusing on our emotions, internal functions and nourishing our body, mind and spirit.

As the weather gets colder, the days get shorter, ultimately we tend to spend more time indoors. To stay in rhythm with nature we must prepare our bodies for this change by eating a healthy seasonal diet, cultivate better breathing habits and choose mindful activities.
Shallow and irregular breathing from stress or exhaustion can make us susceptible to illness, and this time of year when cold/flu season is all around us, one of the most easy and important ways to stay healthy is by breathing correctly.

A simple exercise of equal inhalation and exhalation can bring balance to the body and mind. Begin by sitting in a comfortable position with your spine straight. Close your eyes and rest your hands on your thighs with palms up. Keeping the mouth closed, breath deeply in and out of the nose, pull the breath into the back of your throat and bring it all the way into your belly. Allow the inhale to be the same length as the exhale, counting may be helpful (counting to 5 on the inhale and again on the exhale). Practice this for about 5 minutes, then sit and feel, breathing regularly with eyes still closed. Enjoy the stillness!


Other helpful suggestions to stay healthy naturally:

1. Wash hands throughout the day
2. Keep your hands out of your nose, ears and mouth
3. Stay away from those that are sick
4. Exercise daily
5. Keep a healthy diet of whole grains, organic fruits and vegetables
6. Stay away form alcoholic beverages
7. Up your intake of water, more than 8 glasses a day
8. Re-stock your supply of Echinacea or other immunity boosting herbs
9. Stay home- do your part by not spreading the illness to others
10. Get at least 8 hours of sleep

Most of these reminders are niyamas, which is within one of the 8 limbs of yoga, (asana or physical postures being the most well-known). Practicing saucha (purity) creates cleanliness in the body and mind. This will allow our body to work optimally to fight any invading bacteria. A clean and uncluttered environment will be beneficial as well.
When sickness is in the air try to stay home more often to avoid exposure but also give yourself some stress-free quality time. While at home stock up with healthy goodies and make some home cooked meals. The following recipe is easy and healthy. The miso paste is sold in natural food stores. A cup of miso soup provides an abundant amount of valuable minerals, fat and protein. It also contains healthy bacteria, such as lactobacilli helping to promote healthy digestion. Warm foods are easier on the system, allowing the body to direct its energy where it is needed most.

Miso Soup
2 chopped onions
2 chopped carrots
¼ small cabbage, chopped
1 tablespoon sesame or coconut oil
6 cups of water
6 teaspoons of Miso
Lightly sauté the vegetables in oil, then add 6 cups of water to the pan. Simmer for 30 minutes. Dissolve the miso in a cup of hot water and add to the pan 5 minutes before the end of the cooking. Do not boil the soup once the miso has been added to avoid killing the healthy bacteria. Feel free to add any seasonal veggies and seaweed for additional nutrients. Share with loved ones!

Coming Up…..

November 1-8, 2014 join us for a week at Shaka Beach Retreat, for an unforgettable AND accessible retreat with yoga, surfing and adventure for all abilities, limited space, reserve for spot now, $500 deposit.



“The doctor of the future will give no medicine, but will interest his or her patients in the care of the human frame in a proper diet, and in cause and prevention of disease”
~Thomas Edison