How yoga for veterans found me (part 2)

Within my first 10 or so yoga classes, I learned to used the physical postures as a vehicle to begin paying attention to my body and build an awareness of how each made me feel. On the mat, I could often watch frustration, anger, sadness, fear start to melt away and be replaced by feelings of happiness, lightness and gratitude. I realized that I wasn’t just learning new ways to be in my body and in the moment, but I was un-learning habits of judgment and resentment that hadn’t felt good for a long time. I was noticing that I had the ability and space to choose how to respond to the feelings that came up, regardless of the circumstances. Most importantly, I was learning that I could finally begin to feel safe, and start to soften my anxious grip on life. I could come home and find peace. I suddenly realized that I could quite literally save my life and I was endeavored to inspire veterans like me in the process.

In in the Summer of 2011, I completed Charm City Yoga’s first ever intensive teacher training and by the second day of week 3, I was beat, but also very alive! I recall thinking on more than one occasion that the mental and emotional challenges I faced here, rivaled the Marine Officer training I got in Quantico. We learned the traditional poses and how to teach them. We learned to breathe and let go, and how to safely invite others to do the same. We learned the yoga sutras, the energy body as well as basic anatomy and meditation. Upon graduating, I started teaching he first SFHW yoga for vets class at CCY’s Towson studio and the response was strong, although there was a problem. 

At least in part, I still held on to the story that tough guy Marines shouldn’t be doing fluffy stretchy white chick on the cover of Yoga Journal-type nonsense. I lacked courage, but only for a moment. I hadn’t completely embraced yoga, I was worried what other people would think. Finally, I said screw it. What do I have to prove? I made it through the “Battle of Ramadi”. This stuff is way too good and way too powerful! “There are lives to save” as Kim Manfredi told me one day. So, I owned it, and that’s when things really started to take off for me personally and the entire yoga for vets mission.

We quickly got some local and (small) national media attention and did our best to promote the class with the Towson University campus vet population and the VA. We also partnered up with a sister veteran organization championed by Rich Moore and Dave Landymore of The 6th Branch. These devil dogs were making great efforts to reform and rebuild an underserved, run-down part of Baltimore by cleaning up and repairing abandoned homes. Suzanne Manafort and Daniel J Libby became instrumental champions of the mission, offering trauma specific methods of teaching yoga to veterans. In 2012 I then began teaching to the residential veterans in the PTSD/ Substance Abuse clinic under Dr. Andy Santanello. Fast forward to 2014, I taught in the Baltimore VA’s neurology department with Dr. Robert Lavin, specifically for veterans with chronic pain issues. Overall now, yoga is offered in at least 60 VA’s nationwide, and the number seems to grow every week.

But back to me, because this is all about me, right? As I’ve progressed and grown as a teacher, I’ve done my best to apply the practices and principles to my own life which has accelerated and promoted my awakening as a good and simple man. Sure, I've stumbled often and completely fallen off on several occasions, but I’ve simply learned how to be and feel better over the years, with myself and with others. It’s allowed me to wake up to what is happening in my life and realize how often I let ego and pride to sabotage my ability to be honest and live right.

I’m now completing my 500 hour teacher training with former Army Ranger,Rolf Gates. With his wise guidance, and my commitment toward progress, I’ve strengthened my resolve to confront my deepest fears and demons. From the guilt and shame from all my past failures, to recurring PTS symptoms, to the destructive patterns of alcohol addiction that held me captive for 15 years, I have now come to a place where my aim is true and steady. I feel more capable and resilient than ever to rise to all of life’s challenges, fulfill my potential and not be so scared of falling short or not being enough. With this spiritual structure and positive outlook, I know that I can … we ALL can recover from the most painful and traumatic experiences life dishes our way.

As far as SFHW's growth is concerned, we just recently transitioned to Warrior Wellness Solutions for branding and we have added regular yoga classes in Virginia with staff instructor Peter Baverso, classes in North Carolina with Elijah, Alvaro and Clarissa, classes as well as in Pittsburgh with ambassador Sean O'Neill. Staff instructor Jason Baer completed his own teacher training last year and now has the helm of the Towson crew.  We also have skillful instructors like Michael Hanley, Patience Brown, Eric Brown, Scott Ostrow II, Sharla Williams-Hunt getting the good word out for us in the field.  In addition, Heather Johnstone offers fantastic acupuncture, for no cost to vets.

Allison Jordan Hofmann and the Lululemon crew in Towson as well as Colleen Dalton have been clutch with regular donations of money for vets to take classes as well as high quality mats to practice on! For that we are forever grateful.

Over the years, the venues may have changed and attendance has fluctuated, but one thing has remained, there are now multiple, thriving, resilient communities of veteran yogis that have grown, strengthened and benefitted from the practices we teach on and off the mat.

Honor, courage, commitment. Semper Fi and Namaste you brave bastards!

Join us in writing the next chapter!

CJ

Warrior Wellness Nutrition {Tips & Recipes}

March Newsletter

I hope that winter weather is waning in your part of the world. I am certainly looking forward to Spring! As the days shift in temperature, you may find that your mood and energy shifts, too. One way to celebrate the change in seasons is to infuse your meals with the protective powers of spices and herbs. Please see my tips below for adding spice to your life! (You will love the benefits that you can receive from these simple additions to your meals.) I’ve also included recipes to help you select and use quality spices! If there is a topic that you would like me to cover in an upcoming issue of this newsletter, I’d love to hear from you! Wishing you renewal and wellness, Clarissa {Director of Operations/Director; Holistic Nutrition Programs}

Spice Up Your Health!

I often talk about the antioxidant benefits of fruits and vegetables. But another great way to infuse your food with anti-aging and disease-fighting nutrients is through herbs and spices! These food “enhancers” also enhance your life, packing a lot of vitamins, minerals and health benefits in just a pinch. I rounded up the latest research to help you Spice Up Your Health: To reduce inflammation: Inflammation is a key contributor to heart disease, diabetes, Alzheimer’s, cancer, and joint pain, so reducing inflammation is important to your health. According to a study cited in the Journal of the American College of Nutrition, the herbs and spices that best reduce or suppress inflammation and protect against DNA damage are: • Cloves  • Ginger  • Rosemary  • Turmeric  • Paprika  • Sage  • Cumin Of all the spices listed above, turmeric is a health superstar! That’s because it contains curcumin, an antioxidant compound found in the root of the turmeric plant. Years of studies continue to show that turmeric helps to: • Protect brain function  • Reduce the risk of memory loss  • Aid digestive and cardiovascular health  • Improve the immune system  • Prevent the growth of certain cancer cells  • Improve liver function (your body’s natural detoxifier.)  • Reduce cholesterol level  • Reduce joint pain and improve flexibility (especially in arthritis sufferers)  • Serve as a natural antibiotic, inhibiting the growth of bacteria What’s the best way to get all the health benefits of turmeric? Scientists note that combining black pepper with turmeric increases the amount of curcumin your body can absorb. (India and Thai recipes often contain both!) So mix the two spices when you’re cooking with turmeric! (See recipes below.)

It’s important to know which spices do what! Below are my favorite spices, listed by health benefit: ➢ To lower blood sugar: Cinnamon. ¼ to ½ teaspoon of cinnamon twice a day can lower your triglycerides and blood sugar. ➢ To get well faster: Garlic. Fresh garlic or garlic powder does more than add great flavor; garlic is a natural antibiotic, so if you are around people who are sick, or you feel under the weather, add a little extra to your recipes! To get the greatest benefits, chop garlic and let it sit for 15 minutes before cooking.(This lets the active form of phytochemicals develop, according to the American Institute for Cancer Research.) ➢ To relieve an upset stomach and reduce pain from arthritis: Ginger. Use fresh ginger in recipes and smoothies; dried as a tea (particularly good for stomach distress) or in an extract form, available at health food markets. ➢ To increase your body’s antioxidant activity: Oregano. According to a study by the USDA, oregano has the highest antioxidant activity of the 27 fresh herbs the organization tested. ➢ To help prevent memory loss: Sage. (Sage tea also soothes sore throat pain.) As noted earlier, turmeric is also an excellent memory protector. ➢ To increase mental clarity: Rosemary. (Rosemary also fights food-borne bacteria.) ➢ To boost your metabolism: Red Chili Pepper.  Yes, it's a temporary boost, but chili pepper can also help you feel more satiated. ➢ To improve mood (and help alleviate PMS symptoms): Saffron. Steep in hot water for a "saffron tea" or use it to season soup, quinoa or brown rice. ➢ To inhibit breast-cancer cell growth: Parsley. According to a study from the University of Missouri, add 1 to 2 teaspoons a day. ➢ To enhance flavor healthfully, try: • Coconut Aminos, a great replacement for soy sauce. • Tahini, a great source of calcium! Tahini is made from ground sesame and has a consistency similar to almond butter. It makes an excellent dip for veggies and a tasty spread for crackers/rice cakes. You’ll find it in the ethnic aisle of your grocery store. Spicing up your diet is an easy way to enhance your life and add flavor to your foods without adding calories, fat, sugar or sodium. See my spiced recipes below!

This Month's Recipes:

I could write an entire newsletter about just one spice: turmeric. It is the superhero of spices! So I’ve included three recipes this month that include this powerful cancer-fighting, brain-boosting spice. Turmeric Tea Ingredients  • 2/3 cup hot water  • 1/3 cup steamed coconut or almond milk (or you can use cold/room temperature)  • Juice of 1/2 fresh lemon  • 1 tsp turmeric  • ½ tsp honey (optional) Place 1 teaspoon fresh-ground turmeric in a mug or double-walled cup. Heat water to just before boiling. Pour hot water into mug and stir. Add steamed almond milk, lemon and honey (optional) and stir again. Let steep two minutes and drink.

Western Scramble Ingredients  1 16-ounce package organic sprouted firm tofu OR four free range eggs beaten  1 TBSP extra virgin olive oil  1/2 cup diced white onion  3/4 cup finely chopped red pepper  1/2 cup finely chopped jalapeño pepper (or other pepper of your choice)  1/4 tsp coriander   1/2 tsp cumin   1/2 tsp of fresh minced garlic OR 1/4 tsp garlic powder  Ground black pepper and kosher salt to taste  1 1/4 tsp ground turmeric   3 TBSP chopped green onions (about 2)  1/2 avocado, sliced Directions  Remove the tofu from its package and place tofu between 2 plates. Press to remove excess moisture. Place tofu in a medium bowl and mash well using a fork so you get a crumbly consistency. (If using eggs, gently beat 4 eggs together in medium bowl until yolks are broken up and mixed well).  Heat olive oil in a large skillet over medium heat. Add the onions and peppers and cook until soft, 3-4 minutes. Stir if needed to prevent sticking.  Sprinkle vegetables with the coriander, cumin, garlic and salt and continue cooking until just incorporated and fragrant, 1 minute or so. Pour in the mashed tofu or egg mixture and add the turmeric along with 2 tablespoons water (eliminate water if using eggs), and cook until the mixture is warmed completely, 1-2 minutes. Remove from pan; garnish tofu/egg scramble with green onion and sliced avocado. This is a great morning dish, and you can change it up with whatever ingredients you have on hand: mushrooms, pinto or black beans, even salsa! Quick note: Turmeric stains! Don't get it on your clothes!

Oven Roasted Cauliflower with Turmeric and Garlic Ingredients  1 head cauliflower, cut into florets  4 TBSP olive oil   2-3 cloves fresh garlic, chopped or minced   1 ½ teaspoon turmeric  1 jalapeño, finely diced  1/3 tsp black pepper Directions  Preheat oven to 425 degrees F. Whisk together the olive oil, jalapeño, garlic, black pepper and turmeric in a small bowl. Pour into a gallon-sized resealable zipper storage bag. Next, add to the bag the chopped cauliflower to the bag. Shake gently, ensuring that the florets are well-coated. Place coated cauliflower in a medium baking dish, single layer. Roast until lightly golden brown and just tender, 25 to 30 minutes. Check halfway through cooking and turn or flip florets if necessary. Serve warm, as a side dish or add your favorite protein to make it a main dish.

Spice Tips I wanted to share an important spice tip and my favorite brands to help you quickly, safely and easily Spice Up Your Health! Spice Tip: Whenever possible, buy whole spices and grind them yourself.The pre-ground, packaged brands on supermarket shelves may contain other ingredients such as rice, flour or salt. The FDA does not require manufacturers to list additional ingredients! Also, what you find on the shelves of grocery stores may be six months to a year old. Whole spices have a longer shelf life. So do yourself a favor and grind your own spices or select high-quality brands. The brands I like the best are: • Bragg Liquid Aminos Seasoning: Uses non-GMO soybeans; no preservatives added. A great alternative to soy sauce! • Organic, Fair Trade certified spices from Frontier, the first company to introduce Fair Trade Certified™ spices in the United States. Whole Foods carries them. • KRUPS Electric Spice and Coffee Grinder Cooks Illustrated magazine tested 12 models and this came out on top. Note that once you use a coffee grinder for spices, you don’t want to use it for coffee beans! Make it a dedicated spice grinder only!

Support Warrior Wellness Solutions   Holistic Training and Education Programs  We provide Holistic Integrative Health & Wellness Education & Training to Wounded, Ill, and Injured Warriors, their families and caregivers.  Our programs focus on veterans and service members who incurred a physical or mental injury, illnesses, or wound, co-incident to their military service. DONATE HERE

How yoga for vets found me, part one

As a Marine, I trained as an artilleryman while stateside and when deployed to Iraq, I led 2nd Platoon, Fox Battery 2/11 (TFMP) on convoys all over Al Anbar Province. Just last week, I was packing to move for the 33rd time in almost as many years, and I came across a “Summary of Action” which accompanies an award citation I received for my service. I couldn't stop shaking my head and pressing my hands to my brow in disbelief that we made it back without losing a single Marine in our unit.  I looked at the sheer number of complex attacks and bullets fired in response from 5.56 to .50 cal to the number of IED’s detonated to RPG’s fired. It simply did not add up.  For the amount of contact we saw, it made absolutely no sense that I and the brave men I served with made it back home to our families and friends. Rumor had it, that because of our 50 plus long-distance convoys and 26 route-clearance missions through downtown Ramadi we took more contact than the other infantry units operating in the area.  Out of the three platoons in our unit, 2nd Platoon was strong and lucky enough to endure even more than the others in the Battery.  I really don’t know how true this is, and it didn’t really matter much then, and it matters even less now, but I can sure tell you it had a lasting impact on each of us and we were grateful to be alive.

Most moments when we were engaging with the enemy I felt lucid, fluid, I could think relatively clearly and made timely, accurate decisions.  Then there were times which I am not quite proud of and still coming to terms with almost 10 years later, that I was absolutely terrified and felt stuck with a gripping fear, unable to function, unable to breathe.  The absolute last thing you wanted to be was stuck.  Awareness that I had frozen only served to intensify the fear and lack of control.  Eventually, either I snapped out of it and started functioning again to lead, or the smart, brave Marines took initiative to act on their own, based on their instinct and grit as they are trained to do.  Either way, these men risked their lives regularly and showed unparalleled backbone and courage under enemy fire.  For that, I could not be more proud and more thankful.

In 2008, I ended my active service and moved to Baltimore.  I abhorred the business job I took and I drank like a fish with the city cops who had been exposed to as much as I had.  Turns out Ramadi and West Baltimore have a lot in common.  Numbing, escaping and avoiding became routine again as it had when I got back from Iraq.  I felt very alone and isolated, even though I had my drinking buddies to commiserate with.  The same luck that brought me back in one piece, landed Elijah Sacra​ at Nacho Mamas, a popular local Mexican joint in East Baltimore for one of their beastly burritos.  It was there in 2010 that he and I started to connect, first as Marines, second as fitness enthusiasts to build on what he and Alvaro Matta​ had created with Semper Fit, our original non-profit name.  Elijah had been a personal trainer for years and completed his 200 hour yoga teacher training with Kim Manfredi​ at Charm City Yoga.  At the time, he was using yoga and breathing techniques to help a local soldier rebuild after he lost his legs to an IED patrolling with Marines in Ramadi.  I accompanied Elijah and observed one of the regular training sessions with this young soldier and I was inspired to say the least.  Weeks later, Elijah had me on a mat, working hybrid yoga poses with barbells.  I was smoked and I was hooked.

I then began practicing on my own at home and took my first formal yoga classes at the Fells Point Charm City Yoga studio with Brianna Bedigian​.  I can’t describe the feeling as being anything other than magical.  I floated out down the stairs and out the studio doors after classes.  My level of general anxiety dropped instantly.  My sense of physical tension dramatically softened and I was  just in a better, more pleasant mood.  Something crazy was happening and I knew in my bones that this powerful tool needed to be used to address the issues in our military and veteran population, like yesterday.

To be continued...

#semperwise - Yoga Wisdom

“If you want others to be happy, practice compassion.

If you want to be happy, practice compassion”

The Dalai Lama

Wisdom is the sound application of knowledge.  It is a deep understanding and realization of people, things, events or situations, resulting in the ability to apply judgments and actions that serve optimal outcomes.

How can we cultivate or tap into wisdom through yoga?  Wisdom often requires control of one's emotional reactions and control of the senses, so that universal principles of reason and morality prevail to determine our actions.  Our practice, whether in a physical posture, breath control or meditation, facilitates presence and grounding in the moment.  This grounding enables a yogi to draw upon judgement from a more objective place, where the mind is calm and freed from emotional barriers of stress and anxiety.  A quiet mind can listen to the authentic inner voice that we all posses. Ultimately, this is the voice in line with your values and this is the voice that guides your actions.

The mindful movement, breathing and relaxation techniques used in SFHW’s yoga teachings, allow us to be lifted from the fog of our senses and from our selfish and often misguided desires.  As brothers and sisters bound by the honor and pride of military service, we can use our unique knowledge from training and combat, combined with a focused mind to make better, wiser choices for good in the world.  Mindful yoga fosters connection, sharpens intellect, and strengthens knowledge of self and others. This wisdom is a compass for our actions, leading us to happiness and compassion for ourselves and those we serve. 

CJ Keller - On Wisdom

Check out these books for even more information on wisdom and yogic principles:

Rolf Gates - Meditations from the Mat
Mark Nepo - The Book of Awakening
Tara Brach - Radical Acceptance

#semperwise - Train Movements, Not Muscles

The typical approach of targeting various muscles in your workout is inefficient and ineffective.  The reason: Your brain sends signals to your muscles when you want them to contract (wake up!), but your brain won’t allow muscles to work independently of each other.

Courtesy of CorePerformance

 As an 18 year old Lance Corporal serving at Camp Lejeune in the ‘90’s, I was entrenched in the one-dimensional training model of the “Pump and Grunt” Bodybuilding era and old school Marine Corps exercises.   I succumbed to an ego based training module attempting to “Get Big."   In a very short amount of time, I arrived at a physical rock bottom- suffering from sciatic nerve pain, neck pain, low back pain, and tendinitis in both arms.   As a result, I was forced to take a second look at my training methodologies.   After conducting intense due diligence of different training styles, I began to incorporate a Movement Prep, FunctionalTraining, Breathe Connected Stretching (Yoga), Martial Arts, and Speed, Agility & Quickness into my program and into the programs of the Marines I trained.  Within a very short time, my issues fell by the wayside and achieved pain free peak performance.   Here at Semper Fidelis Health & Wellness, we encourage you to examine our mentors and influences that have helped us craft their programming.   Your workouts should use functional movements that prepare your body for the activities you perform in your daily life, recreational activities, and sports.  Make sure you use multi-joint movements that improve coordination and recruit lots of muscles, a process that expends more energy...burns more calorie...and provides a greater return on time invested.

#semperwise - Unfair Comparison

Unfair Comparison

I was in a yoga class last week and my mind began to wander...

I'm pausing here, because I imagine I am getting a few strange looks from some of my readers. I can hear your comments from here:

"Yoga?"

"Are you kidding me?"

I promise there is a point to this story, so keep moving warriors.

Anyway, while holding Warrior II, I found myself comparing my form to those around me in the class. For those of you that practice yoga, you (especially the Yoga Warriors) know all too well that this is a sure way to reduce the effectiveness of your practice. I recognized my wandering mind, cleared my thoughts, and began to settle back into my stance. As my gaze began to soften onto my extended hand, I had a bit of an epiphany. It was this short moment in time that I became a bit enlightened about a challenge that many wounded warriors encounter during their healing process with PTSD. I call it the Unfair Comparison.

Many warriors I work with, express an array of emotions surrounding the perception that they are "losing things" as a result of war injuries; both physically and psychologically.

Don't get me wrong here, there is no doubt that they change; we all change over time! Setting the right expectations with these particular warriors is a very important step in their healing process. This is why I want to help them avoid the pitfalls of an Unfair Comparison.

Given that the average recruit or junior officer enters the service between the ages of 18-22 years of age, it is difficult to avoid "baselining" our perceptions of ourselves as always being that "lean, mean, fighting-machine" captured in our photos from Basic Training / Ranger School / Tiger-Fighting Course, or whatever it was that we graduated from back in the day. When this type of comparison begins to dominate our thoughts, it becomes unhealthy. Comparing our current age to the days of our youth is a trap we set for ourselves that we are guaranteed to step into every time. These harmful and Unfair Comparisons are backward focused, meaning we compare ourself to something we cannot become; namely younger. These comparisons are also outward focused, where we find ourselves comparing ourselves to other people. This creates a great deal of sorrow and unhappiness. It reduces our resolve and becomes that hot flare-up that evokes the anger in some of us.

American poet Ralph Waldo Emerson once said, "What lies behind you and what lies in front of you, pales in comparison to what lies inside of you." Emerson gave us these thoughts when he wrote about finding happiness in our lives. With this in mind, I will submit that happiness and the Unfair Comparison will never be occupants of the same foxhole. Here's my take.

Comparing yourself to anyone else, right now in this present moment, is like comparing apples and oranges. What you think is important, may not resonate with your target of comparison. Your appreciation for simplicity may run counter to your opponents need for material things. But most importantly, your comparison is usually based on those activities or possessions that are found "outside" of ourselves.

Bottom line; you can't get younger and you can't be somebody else! So why compare yourself to something that is unobtainable?

I will also contend that the best comparisons we can make are those that gauge how effectively we are moving toward the Objectives we set for ourselves. In this mindset, we set the Objective, we choose to move toward it, and we are the ones that hold ourselves accountable to the standards we set. If we don't like the results, we change our tactics. Sound familiar, warriors? Just like adjusting the sight on a weapon, in order to hit the target!

Over the next several weeks, I will be highlighting how my coaching processfocuses on the key pillars that most of us use to define our own happiness; namely Self-Image, Wealth, Health, and Love. I will also be diving deeper into some of the other methods, we as humans, use in attaining the elusive buzz of happiness.

Who knows, maybe you'll even look forward to my next post? To those I say...

That brings me great happiness.

Warrior Out...

Beau Chatham is SFHW's Warrior Life Coach.  Learn more at his page.

#Semperwise - Nutrition

Ahhh!!!  I seriously can not believe it is February! As you know from my previous post in January everything starts with my nutrition. As I have mentioned before you will read in this newsletter that we address ALL nutrition- which we call Primary Food. Since it is February, I thought it would be appropriate to focus on my two favorite primary foods: Chocolate & Love!

Since I can remember, I have always loved the idea, the concept, the dream of being in love. In love with a partner, in love with a song, in love with a dress, in love a piece of jewelry, in love with a book, in love with a performer, in love with my yoga teacher, in love with a meditation, in love with a job, in love with my family, in love with an exotic, warm place, in love with green juice, in love with my late Nanny Eve's noodle kuegel, in love with CHOCOLATE!

In February, the majority of western retailers, restaurants, florists,and bakeries, focus on Chocolate & Love notes. I, Clarissa focus on Chocolate & Love notes daily. So you can only imagine how much I LOVE the short 28 days that fall in February. So what do Chocolate & Love have in common that makes me desire them so much? Cacao (real chocolate, RAW & LIVE, before it has been processed) affects the brain by causing the release of certain neurotransmitters which are known to trigger or release emotions, and one of those emotions is euphoria, making it like LOVE, so desirable, so necessary, so warm, so romantic! 

Did you know?

Most negative bad things commonly attributed to non-raw chocolate, such as diabetes, weight gain, irritability, mood swings, and cavities, are actually caused by the, processed refined white sugar, dairy and numerous toxic other fillers that are added to dark chocolate! Terrible, I KNOW! Chocolate has so many  Health benefits when it is in the form of raw cacao beans, butter, nibs and/or powder.

Some Health benefits of chocolate include: 

• Weight  loss  WHY?  Its contains high chromium and coumarin levels
• Prevention of cavities  WHY? Theo-bromine actually kills  streptococci mutans, this actually kills  one of the strains of bacteria that cause tooth decay (please still brush those fangs well...)
• Regulation of blood sugar which is beneficial for diabetes WHY? Chromium can naturally regulate blood sugar
• Benefits the heart and the entire cardiovascular system as a whole

RAW CACAO LOVE ELIXIR

8ozs organic almond milk

½ cup crushed ice

1 ripe organic banana

3 pitted dates, or 1 tablespoon local honey

½ avocado (about ¼ cup)

2 tablespoons raw organic cacao, or carob

2 tablespoons organic almond butter

1½ teaspoon golden flax seed

alcohol free vanilla to taste

pinch pink Himalayan sea salt 

Instructions

Add all ingredients into the blender.

Blend for 30 seconds until smooth

DRINK SHARE ENJOY 

*** you can purchase RAW Cacao at Whole Foods, your local Health Food Store or at Vitacost.com in addition to many other on-line resources.