5-Minute Golden Milk Recipe

Here’s a quick step by step recipe on how to make your very own Turmeric Tea aka “Golden Milk” 💁🏻‍♀️


What exactly is Golden Milk & Are there any benefits?

  • This warm drink which is packed with Turmeric has been valued for its medicinal properties in Ayurveda and traditional Chinese medicine for centuries!

  • Some of the benefits include: aiding in weight loss, improving heart health, supports digestion, immune function and liver function

  • Turmeric (Curcumin) is known as the “Spice of Life” —Many chronic diseases have inflammation at their root (Read more here)

  • I’ve enjoyed this best right before going to bed—as it also aids with relaxation and helps boost the immune system while sleeping 😌 💤


What You’ll Need:

  • 2 cups of milk of your choice (coconut*, almond, oat...)

  • 1 teaspoon of turmeric powder

  • 1/2 teaspoon of cinnamon powder

  • A pinch of black pepper

  • Tiny piece of freshly peeled ginger root

*Optional Ingredients: pinch of cayenne pepper & 1 teaspoon of raw honey/maple syrup

Step by Step Instructions:

  1. Blend your choice of milk and ingredients in a high-speed blender until smooth

  2. Pour into a small saucepan and heat for 3-5 minutes over medium heat until hot (do not boil)

  3. Sip & Enjoy 😌

How To Get Away With Loving Yoga

Everyone has been one….a Newbie to Yoga

TBH: Yes, it’ll be a little weird, different, there’s a lingo that Yoga teachers speak and you’ll be asked to do some breathing exercises. But quite honestly, the less judgment you go into a class about Yourself, you’ll see what all the craze is about All Things Yoga.

I went ahead and compiled a list of items and suggestions to get you started—so that you can hop on your mat & feel at least Intermediate 😉

First thing’s first, you’ll need a Yoga Mat.

You can walk into a Yoga studio & trust their rental mats, but nothing yells “I came for Savasana!” more than having your own surface to practice on

My very first Yoga mat is by Gaiam. She’s my Ride or Die ✊🏽till this day, so I highly recommend their mats.

Here’s Gaiam’s Beginners Kit (it includes: yoga mat, a yoga block and a yoga strap for those hard to reach areas) for $29.98!!

You’ll be walking around like a pro, no one will suspect you’re new to the game


Unless you’re a person who doesn’t sweat ever (ps. I don’t trust non-sweaty folks) You’ll find microfiber towels to be your bestie.

They come in handy whether you take a class in room temperature or try a hot style sesh, you’ll work up a sweat and don’t want to be slipping and sliding 😅 Yes there’s stretching in Yoga, but trust you’ll create some body heat. I picked up a Yoga Rat towel from a Marshall’s some years ago and she never lets me down.

You can find some on Amazon starting at $7.99


🙅🏻‍♀️This one is for my Bronx peeps🙅🏾‍♂️

What better way to try different Hot Yoga classes than never having to leave our borough & do so at a great starting price?! 😲

Grab your bestie or that Yogi in your life and lock in a Month’s worth of Unlimited classes. New Year, New Yogi? 👀

I signed up earlier this month and I am loving their variety of class types such as Bikram, Bodhi and Yin. They’re conveniently located at 5500 Broadway, Bronx, NY 10463. Bikram Yoga Bronx GroupOn for $51.00 ($140 Value)


Recommended Yogi Read Alert 🚨

“Yoga and the Pursuit of Happiness: A Guide to Finding Joy in Unexpected Places” By: Sam Chase Besides him being one of my favorite Yoga Teacher Trainers… his writing style and explanation of finding joy is relatable, to the point and while reading just felt like I was in a classroom once more with him (& trust he doesn’t put you to sleep)

Do yourself the favor and grab yourself or someone you love a copy—available in paperback & kindle.


I must share my new jump off…a Podcast recommendation 🤓

J. Brown has what I consider a similar passion and desire to share Yoga as I do. He describes his work as “a quiet revolution, based in healing. [He] seeks to change the dialogue, and direction, of yoga in the west”.

The discussions have been refreshing to hear and relate to as a yogi student/teacher. It reminds me of how awesome Yoga is and will continue to be 💕

Yoga Talks has featured Pedro Luna IG: @Yogimemes, Dr. Loren Fishman, and so many others. Plug in to Yoga Talks today.

Side-note: Dr. Fishman is on the faculty at Prema Yoga Institute for his Yoga for Back Care expertise. I’ve had the pleasure to sit in on his lectures for PYI’s Yoga In Healthcare Training. Side-Side note: I received a Prema Yoga Therapy application I must get to ASAP (ah!)


Last but certainly not least….Have you seen my first YouTube Vid yet?? Check it out 👍🏽

Boogie Down Yoga

This past Sunday True Image Yoga held a Free sesh at the Bronx Brewery! 

Huge shout to: The Bronx Brewery, @pixbybanx for the photos below, @djrbi & @djnarco for the music, @addicteddesigns for the merchandise and online store (more info below), @stevelucin for the promo flyers, @guazabara.earthstrong for the Kombucha, @jelynn01 for the natural skin food, and @dotty_x for the breathtaking Buddha painting she completed during our class.

The backyard space was ideal with its infamous mural. Participants walked through the Brewery's tap room and enjoyed a Free 60 minute Yoga session held by yours truly. I had some friends assist me in making this a unique experience. 


Started class with collective breaths (Pranayama) Alternate Nostril Breathing.

Three good reasons for practicing this Pranayama:

1. It activates the parasympathetic nervous system and reduces blood pressure.

2. It enhances respiratory functions: increases respiratory strength and endurance.

3. It improve attention and fine-motor coordination/performance. 


Child's Pose offered at the very beginning as part of Yoga to the People "tradition"

Child's Pose offered at the very beginning as part of Yoga to the People "tradition"


Opening up our shoulders in Downward Facing Dog

Opening up our shoulders in Downward Facing Dog


Warrior I

Warrior I


Warrior II

Warrior II


Provided a variation of Tree Poses to the class--I love how focused everyone is

Provided a variation of Tree Poses to the class--I love how focused everyone is



Sweet surrender and another opportunity for students to practice Self-Study

Sweet surrender and another opportunity for students to practice Self-Study

Self-study (Svadhyaya) has the potential to deepen our  yoga  practice way beyond the mat

Self-study (Svadhyaya) has the potential to deepen our yoga practice way beyond the mat


If you can have your students smile, even in Chair Pose, then that's a huge accomplishment!

If you can have your students smile, even in Chair Pose, then that's a huge accomplishment!


Getting that good stretch for the lower back in Camel Pose

Getting that good stretch for the lower back in Camel Pose


Group love

Group love


During the event, True Image Yoga and AddictedDesigns brought out Merchandise samples. The online store is up and running. Tanks are available in Women and Men's sizes. 

Check it out!

 

Here's to many more successful Yoga in the Bronx.

When the universe conspires...

Earlier this month, I received a message from Zymbol®. Below is one of their popular pieces Crystal Wrap Bracelet. 

Zymbol® was ‘accidentally’ created when the company Founder was doodling. After discovering all the letters and numbers the Short family decided to create a line of inspirational jewelry based around the design. The concept? When you wear or gift a Zymbol® it can mean anything you want because it contains every letter of the alphabet! They named it Zymbol® as it is one symbol that represents all letters, A to Z. https://www.youtube.com/watch?v=WIWiOwJ-UUk

Zymbol® included this message "Trust The Yoga"--what a nice reminder that by trusting my instinct and practice it would lead me to share Yoga. Been brainstorming on how else I can share my practice with the Bronx community...more on that soon! 

Stay tuned on how you can enter to win this giveaway!

In the mean time, what would your Zymbol® message be? 

Creating a Meditation Space

My relationship with meditation began in 2005. Seeing a counselor made my Freshman self more anxious. Even the idea of discussing my "issues" as a first generation Guatemalan-American female, made me want to avoid that therapist's couch like no other.

I walked out one day from his office and saw a flyer offering Free Meditation. I had zero experience and my 18 year old self was desperate to find anything to help with my sleep issues. I enrolled in the 6 week/sessions of mindfulness meditation. I kid you not, each time I thought I was doing it wrong. I kept telling myself my mind will never keep quiet or still.

But then I began practicing it in my bedroom at night. Training my body to be at ease and just noticing my thoughts was a little easier. De-cluttering my mind was progressively not as hard. I began creating a night-time routine.... I experienced myself being able to soothe myself and eventually get some rest. 


Curiosity and desperation led me to find meditation...It's worked for me, time and time again. So I've made a specific space in my bedroom to practice. 


By having a space as a go-to area for meditation, it helps me train my body to know that specific area is available. Once I start a practice in that said area, I'm training my body and mind with a routine that "meditation takes place here". 

When someone asks about my Meditation practice or state they have an interest. I most often hear "I want to start meditating! How do I start to do it?"

First step is by starting at a point in time. Same time, Same place is my motto. It's recommended to Meditate at least 5-10 minutes. You can play music, you can sit, stand, lay down. Your mind will most likely have A LOT of thoughts! I also tell others that quieting your mind isn't going to happen. Practice, Practice, Practice!! Notice your thoughts as though they were items on a conveyor belt. Download an app. Yes there's tons of apps for meditation. I use Insight Timer. 


First step is by starting at a point in time. Same time, Same place is my motto.


Below is a recent photo of my alter (which you don't necessarily need) But I have found useful in creating a safe, inspirational and comfortable space. 

1. Essential Oil for my evening Abhyanga "Self Massage"- Currently mine has Sesame Oil, Peppermint oil and Lavender oil. 

2. Inspirational quotes- This one was gifted from one of my Hermanas  (Sorority Sister) at our Annual Holiday Brunch a few years ago. 

3. Cultural item- I purchased this from one of my visits to Guatemala. I often meditate to the visual of Lake Atitlan. Memories of Guatemala always bring a smile to my face.

4. I have two Ganesha figurines and two other fertility statues. Ganesha is known as the Lord of Good Fortune who provides prosperity, fortune and success. He is the Lord of Beginnings and the Remover of Obstacles of both material and spiritual kinds. 

5.  Singing Bowl – My cousin gifted me this Singing bowl from his trip to Italy. Singing bowls are known as the ancient brain entrainment methodology for healing and meditation. If you haven't heard or played with one of these--do yourself the favor! Some of the benefits from Singing bowls include; Reduce stress and anxiety significantly, Chakra balancing, and promotes stillness, happiness and well being.

6. Family- My brother Gio and I call each other Monkey. So I've made sure to think of him, pray/send him positive vibes while in this space.

7. Mala beads- Both were gifted and placed on alters during my teacher trainings for positive energy. The Namaste beads were exchanged to me at Ezoo two years ago! 

 

I'm curious to know about your meditation practice, what have you found useful or not in your space. 

Namaste!