Sagrada Wellness featured in the LA Times

Six wellness vacations to take this summer: Get home fitter than before you left

If you like writing, yoga and meditation ...

Where: Santa Margarita, eight miles north of San Luis Obispo

When: June 23-25 (three days, two nights)

What to expect: The Sagrada Wellness Weekend includes morning yoga, pranayama breathing and meditation sessions followed by guided writing exercises led by Leslie St. John, yogi, published poet and creator of the yoga-poetry fusion site Prose and Poses. Free time for hiking, writing and hot-tubbing.

What you’ll eat: Gourmet meals

Amenities: Sagrada’s modern-rustic farmhouse in bucolic Santa Lucia Mountains of the Central Coast countryside

Price: $595 (communal room), $795-$995 (private)

More: (805) 550-7636, SagradaWellness.com

Sagrada's Gluten-free Banana Bread

Baking during the winter time is a great way to spend quality time with family, and the end result is a foodie’s bliss. Chocolate chip gluten free banana bread has been a Sagrada signature dessert for years now and we’re excited to share its goodness with you after numerous requests! So put your apron on and spend the afternoon in the kitchen enjoying some meditative mixing time and calming aromatherapy as the oven completes its magic.

Pre-heat oven to 350 degrees.

Combine dry ingredients together:

1 cup brown rice flour

1 cup almond meal

1/4 organic sugar

1 tsp. cinnamon

1 tsp. baking soda

pinch of sea salt

In another bowl combine wet ingredients:

3 1/2 browning over ripe organic bananas-mash them with a fork.

1/4 cup canola oil

1 egg

Fold wet ingredients with dry ingredients and mix well.

Add:

1/2 cup organic chocolate chips

1/2 cup organic chopped walnuts (optional)

Scoop batter into an oiled bread pan and bake for 30-40 minutes.

Remove from oven and flip bread onto a drying rack to cool.

Enjoy!

+For extra fun top it with homemade whipped cream!

Cheers to 2016!

As the last day of 2015 has arrived, we hope you are able to pause for a moment, breath deeply, and reflect on your year. Take a minute of meditation to conjure up some memories of joy and laughter shared with loved ones. Feel the thrill of life adventures and highs you lived. And ponder for a moment the challenges that might of been part of your year too. Realize you have stitched one more square into the fabric of your life. Revel in it. And as we flow into 2016, let’s welcome personal expansion, growth, depth of heart, health, meaningful work, and rejuvenation. Happy New Year from the Sagrada Family! We hope to see you on our ranch in 2016 to help us celebrate our Sagrada Wellness 10 Year Anniversary, which we will be celebrating all year long!

Namaste,

Eva, Scott, Anais, and Angeles

The Kissing Trees at Sagrada

Kissing Trees

On a soft hilltop at the entrance of Sagrada there is a forest of young oaks. My 4 year of son Angeles has personified a couple of them and named them The Kissing Trees. We acknowledge them every time we pass. They began to stand out to me too. The natural wonder of these trees reminded me of the importance of the kiss.

 

At Sagrada Wellness we are all about slowing down and connecting passionately to our lives. And a kiss can do that too. The health benefits of kissing are incredible. A loving kiss can lower your cortisol- stress hormone levels. A passionate kiss can benefit our hearts by increasing our adrenaline. Kissing everyday promotes higher oxytocin production, which is our love and peace hormone, and may even increase longevity. It's worth a try. So for your health, practice kissing more everyday! Thanks Kissing Trees.

 

Comfort In A Cup At Home

"Drink your tea slowly and reverently, as if it is the axis on which the world earth revolves- slowly, evenly, without rushing toward the future." Thich Nat Hahn

As an herbalist, I like to consume health promoting teas everyday, especially during these colder months. It's a ritual during our retreats too to brew up a large pot of something herbal, tasty and healing. Drinking a cup of tea is a great way to enjoy a mindful, meditative moment with yourself and others. I've been teaching a children's qi gong class in which I bring a pot of tea and honey for my kids as wego around the circle sharing our gratitudes.
Here are two of Sagrada's wellness teas, easy to make at home. Enjoy.

Ginger Honey Tea

Simmer 2 cups of water with one inch chunk of thinly sliced ginger for 10 minutes. Remove ginger pieces and add raw honey to taste. This is good for upset stomach, Morning sickness, cold, flu, cough or hangover.

Full of Life Licorice Tea

This is a favorite tea here at Sagrada.
Simmer 6 cups water with 2 tsp licorice root, 2 tps cinnamon chips, 2 tsp dried or fresh ginger for 15 minutes. This tea is good for anyone experiencing emotional stress, anxiety, low grade depression, and restlessness.

Sagrada Saltwater Pool

Sagrada Saltwater Pool and Outdoor Pavilion 

We are so excited to announce we have received our permit to begin construction on Sagrada's pool. We are building a saline pool with a large outdoor yoga deck with vineyard and mountain views. We have many warm months at Sagrada, ideal for poolside yoga, and soaking in healing salt water. We will keep you posted on the progress! Namaste.

Upcoming Yoga and Pilates Retreat in California

Yoga & Pilates Retreat at Sagrada Nov 6 - 9

Rejuvenate, and energize your body on Sagrada’s signature yoga and Pilates retreat. Nicole Currie has 10 years experience leading retreats at Sagrada with a rich background in dance, yoga, and Pilates. Guests feel that Nicole gives it her all when teaching her movement classes. Her focus is on breathing, proper body alignment and individual modifications and support. Yogis fall in love with Nicole’s classes, and revel in her warmth. The retreat consists of vinyasa flow classes, Pilates, meditation, restorative yoga and a bonus fun Bollywood dance class, which is always a blast!

Fall Pumpkin Muffins

Fall at Sagrada

We love fall here at Sagrada Wellness. And we can finally say it has arrived. The sun is soft, the air is crisp and a gentle breeze whispers through the trees, making a moody and cozy ambiance on the ranch.

We celebrate fall in our Sagrada kitchen with pumpkin! Our daughter Anais is crazy about all things pumpkin, and with all its nutritional benefits, enjoy pumpkin while it's in season! We've been making gluten free pumpkin pie, pumpkin pancakes and tummy warming pumpkin spice muffins with chocolate chips.

Here's our gluten-free pumpkin muffin recipe! Enjoy.

1 1/2 cup rice flour
1/2 cup almond meal
1 tsp baking soda
1 tsp baking powder
1/2 tsp sea salt
1 cup chopped nuts
2 tsp pumpkin pie spice
6 tbs coconut oil
1/4 cup maple syrup
1 tbs vanilla
2 organic farm fresh eggs
2 cups pumpkin purée
1/2 cup organic dark chocolate chips

Preheat oven to 350 degrees. Line muffin papers in muffin baking tray, or coat with coconut oil. Combine wet ingredients together in a bowl. Combine dry ingredients in another bowl. Fold wet mix into dry ingredients. Mix well and spoon batter into muffin tins. Bake for 15-20 minutes.

Sagrada's Ridiculously Addictive Homemade Granola

Our retreaters can't get enough of this mouthwatering heaven in a bowl. It's a perfect gluten free, highly nutritious way to fuel your body and start your day. The hemp hearts offer great omegas 3's to power your brain and nourish your yin (your feminine energy). Enjoy handfuls right out of the jar for a mid afternoon energy pick me up too.

Image-3.jpg

Recipe:
1/3 cup coconut oil
1/2 cup maple syrup
3 cups gluten free oats
1/2cup hemp hearts
1 1/2 cups unsweetened coconut flakes
1/2 cup sunflower seeds
1 1/2 tsp cinnamon
1/2 tsp cardamom
1/2 tsp sea salt
1/2 cup raw walnuts

1.Preheat oven to 350 degrees. Line baking sheet with parchment paper.
2.Melt coconut oil in saucepan and combine with maple syrup.
3.Mix all of the dry ingredients together in a separate bowl.
4. Pour wet ingredients over dry ones and fold together making sure to coat everything.
5. Pour mixture evenly onto parchment paper and place in oven.
6. Bake for 20-25 minutes until golden brown and the aromas are tantalizingly you!
7. Let cool and store in airtight mason jars.

Enjoy.

Kale and Tahini Goddess Salad

Kale and Tahini Goddess Salad: A Delicious Vegan and Gluten Free California Picnic Delight at Sagrada Wellness Yoga Retreats

 

This is a new salad that is sure to be added to our Yoga Retreat Menu!

My girlfriend Willow made this for a group of our oldest and best friends. I modified it a bit adding coconut oil and nutritional yeast. It was delicious and went perfectly with a great bottle of rose wine and fun conversation during our reunion picnic. Kale purifies your blood and nutritional yeast is high in B vitamins both supplying your skin with a radiant boost of goddess goodness.

Recipe:

2 pounds Yukon Gold potatoes, cut into 1-inch pieces

  • 1/3 cup coconut oil
  • 4 garlic cloves finely minced
  • 1/4 cup well-stirred tahini
  • 2 tablespoons water
  • 3 tablespoons fresh lemon juice
  • 2 Tbs nutritional yeast
  • 3/4 pounds kale, stems ribs discarded and leaves  thinly sliced crosswise
  • Preheat oven to 450°F             

    Toss potatoes with oil and 1/2 teaspoon each of salt and pepper and 3/4 amount of garlic  then spread evenly on baking sheet. Roast for 35 minutes.           

    Meanwhile, mix together tahini, water, lemon juice, rest of garlic, nutritional yeast and 1/2 teaspoon salt until smooth.

    Toss kale with hot potatoes and any garlic and oil remaining in pan, then toss with tahini sauce and salt and pepper to taste.    Enjoy!

Aaron's back...

Aaron Ogden is back from a sabbatical. He is one of Sagrada's most gifted healers and retreat leaders. We are excited to welcome him back with open arms for an upcoming weekend warrior retreat. Check out is website and all the wonderful stuff he does in our favorite little town down south. http://aaronogden.com/

DSCN6177-768x1024.jpg

Take a look at what he has planned for our upcoming retreat.

Weekend Warrior Retreat with Aaron Ogden

"Saying Hello, Letting Go, and Finding Flow"

May we Spring forward together into the Beauty of the Heart's Path

Friday afternoon:

Grounding Yoga- The Art of Seeing What Is 

Saturday:

Nature Walk- Exploring the Elements of Springtime

Morning Yoga- The Art of Allowing Change; Feeling/Body, Thinking/Heart Pathway

Quiet Reflection Time- private sessions can greatly support your personal process, 

sign up for a transformative session with Aaron or Eva

Afternoon Yoga- Tapping into the Body's Energetics

Sunset Fire Ceremony- Purification and Renewal of Intention

Sunday:

Nature hike-  Room for a New View

Morning Yoga- Flow: Making every Breath a Conscious Decision

Farewell.. and Hello to a Renewed Path!

 

Some of My Favorite Qi Gong Exercises

Three Potent Qi Gong Exercises for Radiance, Health and Vitality

IMG_2965.jpg

As an acupuncturist I've noticed that people look their best when they're grounded, in control of their emotions and relaxed. When I am centered I feel like I can access joy easily, my skin feels supple and fresh and my eyes feel rested and bright. Well this is why I love Qi Gong. Regular practice of Qi Gong has been scientifically linked to many wonderful health benefits; my favorite being that it lowers cortisol production in our body leading to decreased stress levels. This makes us feel calm, look great and ready to embrace the many adventures of life gracefully.

The combination of proper abdominal breathing, movement and intention is what makes qi gong so potent and therapeutic.Here are three of my favorite Qi Gong exercises that I prescribe to my patients and teach to my yoga retreat guests at Sagrada Wellness. Practice these self care exercises regularly and I promise you'll feel and see the benefits!

1. Ten Dragons Run Through the Forest For Thick Healthy Hair

This is a great exercise that stimulates all the acupressure points on the scalp promoting thick healthy hair growth. It's also for getting rid of stress headaches, fatigue, foggy mind, neck tension and changing your mood.

-       Place all ten fingers on your hairline and rub them slowly along your scalp from the front of your head and down to your neck. Your fingers act as racks.

-       Visualize gathering the energy from your head as you rack your scalp. When you reach your shoulders visualize the energy in your hands and toss it down into the earth.

-       Continue and inhale calming energy as you rack your scalp and exhale stress energy when you toss in into the earth.

-       Continue 10 times

After you're done, feel your head tingle, your mind fresher, your body relaxed. 

2. Eye Qi Flow to Brighten and Rejuvenate Puffy, Tired Eyes

We strain our eyes everyday  by sitting in front of computers, our eyes tiring as we constantly google and text on our phones and staying up too late with artificial light which depletes our yin energy. Eyestrain and tension can lead to headaches, premature vision loss, and crows feet wrinkles around our eyes. This exercise gives your eyes a chance to rest, and rejuvenate  and improves vision. 

Rub your palms vigorously together until they are hot. Close your eyes and put your warm palms on your eyes gently. 

Inhale and visualize heat energy being absorbed into your eyes. Exhale and relax your eyes beneath your palms.

After 3 breath cycles of this, with your palms still on your eyes, roll your eye balls 9 times clockwise slowly, and then 9 times counter clockwise slowly. 

Repeat whole exercise 2 times. The heat from your palms relaxes your facial muscles, stimulating collagen production, and rolling your eyes muscles.

3. Wash your Face Qi Massage to Rejuvenate and Revitalize Your Skin

This is a fabulous exercise to revitalize your skin, wakes you up when you feel sluggish, releases tension and benefits your sinuses! 

Sit comfortably upright in a chair. Take a few calming and cleansing breaths. Place your palms on your face with your middle fingers level with your nostrils. 

Slowly inhale as you push your palms against your skin up your face to your hairline. Exhale quickly as you move your palms back down to the starting position by your nostrils. Repeat by slowly inhaling pushing your hands up your face, and then exhaling quickly as you pull your hands back down rubbing against your face. (breath through your nose).

Notice your new mood and your radiant skin. 

Enjoy your Qi Gong Practice and I look forward to seeing you at Sagrada Wellness to learn more healing techniques!

Yoga Retreat in California offers Qi Gong for Health and Longevity

As an acupuncturist and owner of a Yoga Retreat Center in California I am constantly trying to cultivate my own wellness tool box in order to impart some useful knowledge and new skills to my yoga retreat guests and patients. I am required to complete 50 continuing education units to maintain my credential in being a primary health care provider, which healths keep me on my toes. So I recently completed a three day course in Medical Qi gong in San Fransisco. This seemed right up my alley since I've enjoyed my own Qi gong practice on and off over the years. Qi gong dates back to the Warring States Era in China in the fifth century BCE, when it was first founded as a healing art to preserve health and vitality. Qi gong encompasses physical exercises, meditation and visualization, along with breathing exercises. All of the most effective techniques have remained over the centuries, as they are time tested, and thrive at bringing people a self healing modality as well as control over our aging process. A regular Qi gong practice is linked to the prevention and healing of disease, reduced stress, improved physical strength , improved mental function, improved sexual function (more libido-fun) and spiritual enrichment. And best of all, it slows down the aging process! Who wouldn't want to try it!

I learned dozens of ancient exercises for healing all sorts of issues such as anxiety, insomnia, stress, burn out  and more. I prescribe effective techniques that only take 5-10 minutes to practice. My yoga retreat guests and patients feel the benefits saying that they have more energy and feel much less stressed, more balanced and in their bodies. I will be incorporating Qi gong classes in  Sagrada Wellness's upcoming retreat, Living Well Today with Ancient Techniques of Traditional Chinese Medicine. I appreciate your feedback on whether this is something you would like to see on our Yoga Retreat calendar.

clouds1(1).jpg

Eva's article published in Atascadero News

Walking the middle path

Healthy Living

Eva Inglizian - Contributor

As an acupuncturist, I view health through the lens of traditional Chinese medicine and know the importance of exercise as part of my holistic lifestyle. I've enjoyed hiking my whole life and now, with my little ones in preschool, I have a few extra hours to get back on the trails.


Hiking is the ideal workout for anyone, regardless of age or fitness level. Gear your hikes to your own constitutional health and desires. Let's look at how hiking can help detoxify your liver, strengthen your heart, and rejuvenate your adrenals on some of my favorite local trails.

Hiking gets your liver qi or energy moving. In traditional Chinese medicine, the liver is responsible for the smooth flow of our energy and our emotions too. When your liver is happy and healthy you are calm and have a clear mind. During the hot summer months I can get a bit irritable due to liver qi stagnation, with the many demands of being a mother and small business owner. It takes just a few minutes to completely escape and go over the Cuesta Grade to cool down on Reservoir Canyon Trail. The abundant shady foliage and sweet sound of water trickling over river rocks is meditative and soothing and quickly settles my stagnant liver energy. Emotions are released as the liver energy softens. Take note of what may come up for you, whether it's outburst of joyful laughter, or shedding a tear or two. The rhythmic movement  of my body as I navigate over the natural contours of the earth gently massage my internal organs, especially my liver, squeezing out toxic residues. I notice my hiking glow.

To get my blood pumping I trek up Bishop's Peak. A challenging one- hour hike to the top leaves me sweating and breathing hard. I'm cleaning my arteries of  any stagnant build up and firming my gluts and quads. As I take in the 360 degree view I embrace the adrenaline elixir that intoxicates my mind and body.

Out of my back door and down Pozo Road is the beautiful Rinconada Trail. Being so close to home it makes for a convenient hike if I'm pinched for time. The Rinconada Trail is dotted with ancient oaks, red manzanitas, mountain sage, and at this time of year I can still catch clusters of colorful wildflowers that paint the landscape. I inhale fresh morning air as the misty ocean fog gracefully spills over the mountains from the coast.

A pressure point on the soles of my feet is stimulated by my continuous footsteps over the gravely path. The pressure point activates my Kidney energy which is comparable to my adrenals. Kidney energy becomes depleted with age, stress and overwork. I become grounded to mother earth and my Kidney energy is nourished. I visual my hike as a natural anti-aging tonic.

Enjoy your hiking adventures and let me know what trail you'll be on next.

For more information on traditional Chinese medicine and to book an appointment with Eva Inglizian L.Ac. call 805-400-9095.

Eva Inglizian L.Ac. is a licensed acupuncturist and herbalist. Eva is Co-Founder and owner of Sagrada Wellness Yoga Retreat Center, in Santa Margarita, California, where she is holistic chef, host, acupuncturist and blog writer. Eva’s passion is in empowering individuals to feel their own sense of harmony and vitality. www.SagradaWellness.com
photo.JPG

Summer Solstice and Anais's Birthday

My daughter Anais’s due date was Summer Solstice five years ago. We were living in Mexico at our first Sagrada Wellness Yoga Retreat center at the time and the weather was very hot and dry and the days were long. My parents flew down from Los Angeles a few days before her due date to welcome and celebrate the arrival of Anais. The long days around the Solstice were filled with activity, love, joy and exciting anticipation for her birth. They consisted of planting rows and rows of heirloom corn, painting our new home, afternoon picnics and late night dinners out. I will always remember that time as being filled with such exuberance and bliss, so fitting for the Summer Solstice.

The Summer Solstice, the longest day of the year, is the sun’s most yang expression. It represents the peak, the zenith of light and summer fun. We know that the few months that follow will be the hottest, but the Solstice is a turning point. The days gradually get shorter as we begin to anticipate the winter. So capture it while it’s ripe and here now! It’s the summertime. An interesting duality exists before us, another example of Yang turning into Yin and the continuum of change proceeds.

So Anais waited to introduce herself. She watched the Solstice come and go in my womb. We all waited another 8 days! She milked all the pleasures of being in Mama’s belly enjoying all that exuberance and bliss through me. After her celebratory birth 8 days later, we shifted gears, and all retreated into that cozy and nurturing cocoon of babyhood.

IMG_20130621_091522_152.jpg

The Fast/Detox Experience

Sagrada Wellness Yoga Retreats

Walking the Middle Path with Traditional Chinese Medicine

The Traditional Chinese Medicine formula Calm, or otherwise known as Free and Easy Wanderer is one of my favorite formulas that bring so many of my patient’s peace, happiness and presence. A recent client of mine was revealing in how grounded and intuitive she feels while taking Calm, almost as if she is so in tuned with her life that she can predict certain events throughout her day. She also embarked on my three day health fast of oats, millet, veggies and mung beans. We had a lovely discussion on what cleansing and detoxing is all about.

Fasting is truly an uplifting experience as it makes us look at our lives in new ways. For some of us we have to cool that stomach fire that causes the relentless hunger and cravings. For others it’s moving through that sluggishness while the liver gradually detoxifies stagnant residues that keep us from living naturally buoyant. The herbal teas of burdock root, milk thistle and dandelion are speedy ways to clear out the old, getting rid of the detox headaches, skin break outs or irritability.  Fasting makes us aware of our attachment to food. What does it mean for us to indulge in an afternoon frappe, the frozen yogurt covered with corn syrup in many shapes and textures, the evening bounty of the over consumption of food and beverages? The sense of comfort we get while popping food out of a bag or box into our mouths while we watch TV or driving. Let’s eliminate it all and see what we’re left with. Happily fasting usually leaves us a few pounds lighter too! But what comes up for you as the fat in your body melts away? Your arteries are cleaner and your belly a little flatter. However we conveniently store unpleasant or challenging issues/emotions in those fat cells. Acknowledge what comes up for you while fasting. Work towards accepting it, let the tears flow if needed and talk about them with a loved one. Release all that old stuff that just weighs us down physically and emotionally.

And by the last night of my fast I am enjoying going to sleep with a slight hunger in my belly. I knew I am healthy, walking the middle path. I will wake up fresh tomorrow hungry for life!

I would love to hear your comments on the fast and your personal experience cleansings!

hands up!.jpg

Eva's Three Day Detox Menu

Steam Vegetable, Whole Grain, Herbal Tea - Detox Fast

Plan about five days to a week before the fast starts to lighten up your normal diet. This will help your body to gradually start cleansing, make the fast more effective and less of a shock on your body. For me this will consist of vegan and gluten-free meals and no more wine or coffee for the next few weeks. Ahh, I feel my body thanking me already.

The Fast: Three Day Jump-start Health Fast

Morning Elixir Hydration Beverage

Breakfast – Oatmeal infused with Astragalus + one seasonal fruit on top

Lunch – Brown Rice or Millet with in season organic steamed veggie

Fresh Detox Herbal Tea

Dinner: Mung Bean Soup with Seaweed

Morning Elixir – Are you sluggish and have a foggy mind first thing in the morning? That is a sign that your liver is overburdened and has not completed it’ job of blood purification through the night. A person with a healthy liver should wake up fresh, with good energy and a clear mind. A morning elixir is a hydrating beverage that helps bring your energy up and out. Flower teas are the most cleansing so choose a tea of chamomile, red clover blossoms or orange blossoms. Drink warm or at room temperature. Flower teas should not be simmered more than 1 minute as they are tender and will lose their healing benefits.

Breakfast: I like steel cut oats the best. They have a fantastic chewy, nutty quality about them. Oats restore the nervous system. They strengthen the digestive system and build Qi. They remove cholesterol and are beneficial to the heart. Steel cut oats need to be cooked for ½ hour. Add one sticks of astragalus root or 2 tsp of astragalus power. Astragalus is one of my favorite herbs. It is know as a “superior herb” in Traditional Chinese Medicine. It is a tonic herb that stimulates the immune system, builds Qi and gives you uplifting positive energy. Adding it to your oatmeal is a great way to start your day! Top your oats with one seasonal fruit of your choice.

Fresh Herbal Detox Tea: Make homemade tea of one bunch fresh dandelion greens and one bunch of fresh organic beet greens in large pot of water. Simmer for 3-5 minutes. Drink throughout the day. Dandelion and beet greens are great blood purifiers. This tea will make your skin glow! Both herbs help regenerate healthy liver cells.

Lunch: Chose ½ cup brown rice or millet with fresh steamed vegetables of your choice. Add a pinch of sea salt for taste. Brown rice is soothing to the stomach, increases qi energy, expels toxins and is concentrated in B vitamins benefiting the nervous system. Millet is the most alkalizing grain. It is high in protein and sweetens the breath by neutralizing acidity in the mouth.

Dinner: A simple mung bean soup with seaweed. Mung beans and brown rice are a classic yogi diet known as “the food of the gods.” Mung beans are the easiest bean to digest and detox the body and benefit the liver and heart. They produce yin fluids to moisten, cleanse and regenerate the body. Mung bean soup treats skin breakouts, cools summer heat, thirst, and restlessness. Make 2 cups of mung beans and 10 cups of water. Add one piece of kombu seaweed. Cook for 45 minutes. Add a pinch of salt to taste. Pot of soup should last for the three dinners of your detox fast.

Enjoy and remember that these are all therapeutic, healing and detoxifying foods.

photo(2).JPG