Keeping the Flow

“What’s your flow?”

Keep up the faith and drive by seeing the bigger picture. There is more than you. Once goal and love is found keep it flowing. The journey is finding and moving forward into the moment. Make it last.

“Keep working at what you’ve worked for.”

For a elaboration contact for a collaboration. Gratitude for the contribution to the moment.




“Whats your policy?”

Doorways are mental, pysical and spiritual. The can be open or closed depending on the situation and energy. Doorways to the mind can allow mental stability or chaos. Doorways to the spirit can allow yin or yang. Doorways to the physical can allow dis-ease or wellness. Feel out the situation before allowance.

“Check the peep hole.”

For more elaboration contact for a collaboration. Gratitude for contribution to the moment.




“Which way will you go?”

This world consist of a variety of multidimensional portals to the present depending on the flow of the mind, body and spirit. There are circles, lines, and limitless shape-less directions to proceed. A open and calculated prospective on life will elevate the senses to their highest awareness. Constant movement and change mixed with stillness sparks drives to find the next step. Prioritize.

“Choice is the main factor.”

For more elaboration contact for a collaboration. Gratitude for the contribution to the moment.



Vegan Burger Buns with Poppy Seeds

“Whats on your plate?”

  • 550g (4¼ cups) strong spelt flour
  • 350ml (1½ cup) lukewarm spring water
  • 2¼ tsp dry active yeast *Not alkaline, add or subtract*
  • 2 tbsp coconut oil*
  • 2 tbsp agave syrup
  • 1½ tsp salt
  • 1.5 tbsp poppy seeds
  • for the vegan egg wash:
  • 3 tbsp unsweetened almond milk *Hemp milk is also a option*
  • 2 tsp agave syrup
  • 1 tsp mild mustard *Not alkaline, add or subtract*
  1. To make the dough pour the flour into a bowl and create a well. Add the water and yeast, give it a gentle stir and let it rest at room temperature for about 10 minutes. It will be bubbly when ready.
  2. Add the coconut oil, agave syrup and salt and mix with a fork or hand mixer with dough hook attachments until it forms a sticky mass. Lightly dust your work surface with flour and tip the dough onto it. Knead it until it forms a soft and smooth dough. Don’t add too much flour, just enough to stop it from sticking.
  3. Grease the dough ball lightly to prevent it from sticking to the bowl and place it back into the mixing bowl. Cover it with a cloth and let it rest at room temperature for about an hour.
  4. Tip the dough onto a very lightly dusted work surface and press it down and knead it gently a few times. Cut the dough into 8 pieces. I do that by cutting it into 4 first and then half each piece.
  5. To shape the dough into round balls simply place it into your palm and pull the dough from the side to the centre and pinch it together. Repeat until you are happy with the shape.
  6. Place the balls onto a baking tray that is lined with baking paper. Cover them with a cloth and let them rest for another 45 minutes.
  7. Mix the ingredients of the vegan egg wash.
  8. Brush the unbaked buns with your vegan egg wash and sprinkle with poppy seeds.
  9. Bake in a preheated oven for 15-18minutes at 200°C (400°F) until golden brown on the sides and lightly browned on top.
* The coconut oil is not going to flavour your buns, it won’t be noticeable and is a butter replacement.

Recipe from The Greedy Vegan.
“We are what we eat.”

For more elaboration contact for a collaboration. Gratitude for the contribution to the moment.



Soap suds

“What’s your wash?”

Found this product at “The Grove” during my LA adventures at a Kiosk. A great product to detox the skin and also give it nutrients. It left my skin clear, clean and soft. In combination in Shea butter; my skin was radiant for hours. Gratitude to help local businesses flourish.

Shop Urban Earth Farms

“What you eat, and put on your skin becomes a piece of you.”

For more elaboration contact for a collaboration. Gratitude for the contribution to the moment.



Spelt Flour Tortillas

“What’s on your plate?”


READY IN: 1 hr

YIELDS: 8 tortillas


1 1⁄2 cups  spelt berries, ground in a mill or 2  cups  spelt flour

1  teaspoon sea salt

1 1⁄2 teaspoons baking powder

1  tablespoon oil (Avocado, grape seed are best)

3⁄4 cup spring hot water


1 In a bowl, mix all ingredients well.

2 Cover and let sit in a warm place for 20 minutes.

3 Divide into 8 equal parts and let sit, covered, another 20 minutes.

4 Roll each ball out to a 6- or 7-inch circle shape. I’ve found it helps to flatten each ball with your hand. Then take the rolling pin and roll from the center outwards, back and forth a few times as you go around the circle. When it starts to get thinner, take your left hand (if you’re right handed) and turn the tortilla a couple inches. Use your right hand to use the rolling pin (holding in the middle) and roll from the center outwards. Keep turning and rolling until it is paper thin.

5 Preheat a skillet on medium high heat.

6 Place a tortilla into the skillet and watch until bubbles form. This won’t take long.

7 After bubbles form, and the bottom is lightly brown (or there are darker spots), flip over, press down once or twice, and cook for about 30-45 seconds, or if smoke appears.

8 Cook remaining tortillas, watching carefully, and place in a plastic bag, with wet paper towels in between them (or at least on top and bottom of stack) to keep them soft and moist.

9 Refrigerate for later or remove the paper towels and freeze.

Recipe courtesy of Genius Kitchen

“You are what you consume.”

For more information contact



Guest Post: Four Ways You Can Keep Fit While Traveling by Sheila Olson

Four Ways You Can Keep Fit While Traveling

Travel is usually synonymous with two things: stress and vacation. Work-related stress, or from travel itself, and the potential weight-gain of a vacation can both be deterred by maintaining your fitness. Eating well and working out are both possible, even when driving long distance or traveling internationally. It just takes a little planning.

Eat Well

One of the most important aspects of staying healthy is what we eat. It is too easy to put off eating well when we travel. Fast food is readily available, and it can feel like a fun treat. However, if you are traveling for an extended period of time, eating unhealthily can really take a toll. The first step to avoiding binging on junk is to be prepared. Pack as many healthy snacks as you can. Raw nuts are a great option for protein, which can help keep you full and not reaching for sugary snacks or foods high in unhealthy fats. You may have to eat out, so be sensible when you do. Swap sides for steamed vegetables or green salads, and avoid dessert and too many alcoholic drinks. If you need a mid-afternoon boost, avoid sugary, processed foods, and focus on whole-grains to give you a carb-fueled boost.

Pack Properly

Everyone knows it is impossible to fit everything you need, let alone want, into your travel bag(s). That does not mean you should skip on your workout gear, especially when much of what you need is compact. Fit your workout shoes in, and stuff them full of socks or other small items to save space. Take a jump rope, which is small, lightweight but incredibly useful. Jumping rope is a great way to keep your heart healthy while taking only a few minutes a day, and is practical just about anywhere you go. Resistance bands and wrist or ankle weights can be fit easily in a carry-on, and can add more versatility to how you work out during your travels.

Don’t Drive

If you have a tight schedule, it may be tempting to jump into a taxi or Uber. However, walking burns calories, especially when in conjunction with other activities. Add some ankle or wrist weights and up your resistance. Flex your muscles as you walk. Engage your core for as long as you can, rest, and repeat. Move your arms as you walk, like a pendulum. This will help your posture and keep your muscles from suffering tension as you move. If you feel brave, throw in some lunges while you go about your way. It is a great way to tighten the muscles in your legs and work bigger muscle groups.

Bring Your Dog

Fido can be good motivation to staying active during your travels. If you take them running at home, they will keep you motivated, even when traveling. All you need is your leash, harness and a good pair of running shoes, and you have a workout partner who can encourage you to keep up your routine. Look into local trails or places to go hiking to experience new scenery to keep your daily fitness engaging. Seeing new things, and being in nature, can be a fun way to explore and relieve the many of life’s stresses, including those associated with depression, chronic anxiety, and drug addiction. In fact, spending some time outdoors with your furry best friend will help relieve anxiety, cut down stress, and help improve your sleep.

While it is okay to take time off from working out, if you travel frequently, or for extended periods of time, it’s a good idea to have a plan to maintain your good health. Learn how to pack well, eat well and work out effectively to help you manage both your stress and fitness. Don’t forget that your dog is your best workout partner, and will only ever encourage you to give your all, so, if you can, pack Spot when traveling.

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