Getting a Little Green

It is day 3 for our Ethos Community Cleansers. Let's give a little hand clap for that! Typically when we start to cleanse our cells release toxins into the body faster than we can eliminate them which can make us feel overloaded, slow and sluggish... especially on day 3 or 4. But these are actually good signs that our body is doing what it is designed to do and is letting go of the things that we no longer need. In honor of deep cleansing and releasing, here are three nutritious green smoothie recipes via that will really give your day a get-up-and-go!

(Place all the ingredients for each recipe into a blender and enjoy!)

Arulgula Pear Smoothie


  • 1 1/2 oz arugula
  • 2 pears - chopped
  • 1/2 avocado - pitted
  • 3 tbsp almonds
  • 1 tsp flaxseed
  • 1 cup water
  • 1 cup ice

Minty Canteloupe Smoothie


  • 1 1/2 oz baby spinach
  • 1 pear - chopped
  • 4 oz cantaloupe
  • 1 bunch mint
  • 1/2 lemon - juiced
  • 3 tbsp cashews
  • 1 cup water
  • 1 cup ice

Green Monster Smoothie


  • 1 cup cucumber
  • 1/2 cup broccoli
  • 1 apple - chopped
  • 1 lemon - juiced
  • 1 tbsp hemp seed
  • 1 cup water
  • 1 cup ice

Sunday Serenade

A sweet little playlist for your Sunday Brunch. 

Cheers to great music that moves you!

             image courtesy of canvas voice (

             image courtesy of canvas voice ( 

Tree Time

If you've been to the studio lately you might have had one of your teachers comment about a "pose of the month." Do you remember what the pose for December is? Allow me to give you a hint...

Oh Christmas ____, oh Christmas _____, how lovely are your branches.

That's right. It's tree pose. Tree pose is probably familiar to a lot of you yogis out there but, let's give it a little break down just for reminders sake. 


Tree Pose (Vrksasana) 

When we begin tree pose we plant both feet firmly into the floor and stand tall: spine straight, pelvis slightly tucked under, chest lifted and hands on our hips. Find something still in the room to gaze at. This is known as our drishti and helps us to balance. At first, start to shift your weight into one foot (we'll go with the left foot here). Come onto the toes of the right foot and rest the bottom of that foot against the left ankle. This may be where you stay. Take a breath or two. To move deeper into the pose, slowly slide the right foot along the inner side of the left leg. Stop anywhere between your ankle and your groin, except on your knee (let's try not to put extra pressure on that part of the body). Focus on rotating outward with the bent knee (in this case our the right knee). Keep rooting down through the left foot and tucking your pelvis under. Engage your bundhas/belly muscles. Your hands can remain on the hips, or move toward your chest with palms together OR stretch up toward the sky like growing branches. Breathe into the pose. If you feel like you're not quite ready to balance alone or you find yourself a little wobbly, just reach out for a yogi partner, a wall or a chair for support. We all can use a little support now and again. To come out of it, slowly lower your right foot next to the left. Release the arms and maybe take a nice standing forward fold. 

Woohoo, you did it!

Taking it to the next level:

-try closing your eyes

-try side bending while in tree pose for an extra giggle factor. 

-try taking the leg that is bent into half lotus and perhaps reaching around your back to grab hold of those toes that are close to the hip. 

Serious information:

Tree pose does not have to take place in a tree. Although, I can tell you from experience that it's fun to try! 

Happy tree posing y'all!



Rosemary Almond Crackers

Sooooooooo simple! That’s how I would describe this recipe. What recipe? Well... just take a look at the title of this blog. Did you happen to make it to Heather Davis’ sweet send off at Ethos? If you did then you might have tasted some pretty amazing rosemary crackers and if you didn’t… NOW’S your chance. This wonderful recipe was gifted to me by Ethos’ very own acupuncturist Kylene Goforth and I am tremendously grateful. I always thought that creating tasty, gluten-free, minimal ingredient, vegan crackers at home was difficult. Not anymore ladies and gentlemen. This recipe has completely transformed my cracker making competence. It is truly so simple. Let’s just dive right in. 

Collect your ingredients:

1/2 cup flaxseeds

1/2 cup ground flaxseed 

2 cups water

1 cup raw almonds (chopped)

2 cloves garlic, minced

1 teaspoon of salt

3 tablespoons lemon juice (fresh is always good but not necessary) 

2 heaping tablespoons of fresh rosemary, finely minced


Numero Uno. That’s number 1

First things first. You gotta soak your seeds! Soak the whole flaxseeds and ground flaxseeds in 2 cups of water for about 20 minutes. They get real mucilaginous. That’s code word for nice and gooey. While your seeds are soaking mince the garlic, prepare the rosemary and chop the almonds. You can place the almonds in a food processor or maybe take a hammer to a ziplock bag. I’m all for getting a little crazy in the kitchen but let’s not mash those almonds to death. Tiny pieces work well. 


Get out that trusty, hopefully not dusty, food processor and mix up the flax goo with all of the other ingredients. This will create a light, foamy dough. And now it’s time to bake (or de-hy-drate)


For all you oven connoisseurs you’ll want to preheat to 300 degrees Fahrenheit. That’s approximately 148.889 degrees Celsius. (I googled that ship!) 

Pull out two of your best cookie sheets and cover them with parchment paper (not the same as wax paper). Take half of the dough and start to spread it really thin atop the parchment paper using a spatula, spoon or other kitchen utensil. No one’s judging your spreading skillz here. Repeat the process and then slide those sensational sheets into the oven.

Let's see...

You’ve got about 45-50 minutes before they’re finished so get crackin on those dishes or just kick up your heels and start to bask in the sweet aroma of rosemary goodness filling your home. The crackers will be slightly brown around the edges when they’re all finished. Keep an eye on them the last 5 minutes or so just to be sure they don’t burn. And that’s it! As they cool break them into whatever size pieces you’d like. They are simply scrumptious while warm and may I say not to shabby with some hummus and cucumber. 

Option number 2...

If dehydrating is more your style these crunchy little wonders will do well if you set the dehydrator to 115° and zap that moisture out for approximately 10-14 hours. 

It's so fun sharing recipes with you all! Let me know if you have any questions. Otherwise peace and pleasant vibes. Namaste. 



Yes, I said smooooooooth! I mean it is called Creamy Chocolate Breakfast Shake. 

I know, I know, it was not too long ago that I posted a chocolate drink but can you ever really get too much chocolate? This drink is super similar to a favorite smoothie recipe of mine. A little banana, almond milk, spinach and cacao. But this splendid shake includes almond butter and WooWee is it tasty. Now a couple of important things. 


  1. This recipe serves 2. Much power to you if you can devour it all but most likely if you’re flying solo, cut the measurements in half. 
  2. The ingredients list stevia or agave nectar for added sweetness but feel free to throw in a date or two instead. You know you were wondering what to do with those things. 
  3. I can only vouch for the frozen blueberries. I have never tried adding strawberries. Blueberries give it an awesome flavor and they are now in season. Head on over to Spicer Orchards and pick yo’self a bucket full. 
  4. I can’t list the recipe on this page because, well, that would be stealing, so for a link click ---> here or on the picture above.The lovely Dana of Minimalist Baker (one of my go-to blogs) created it from a version she found on Pinterest. Oh Pinterest, you sure do inspire. 

So now that you have the low down, why are you still here reading this blog? Get a-clickin on the link above and make some deliciousness come to life. Namaste!

Be there or be square...

Not that being square is a bad thing. It's just another way of requesting that you join us for some fun and fancy food at Indian Springs Metropark this Saturday at 10:30 am. Ethos will be celebrating its 10th anniversary and marking the occasion with yoga in the park. Yup the big ONE OH and you're invited. You can read all of the details on the event page of this website -------> click here! We have had such a blast in the past so come check it out. Yogis, great food and outdoor fun. That's my kind of p-a-r-t-y. See you there. 

My New Obsession

Yup, that’s about right. My mind has become fixated on one delicious drink all the liveong day. It started about, ohhhhh, two months ago when a dear friend of mine sent me this --> recipe.

I was like… 

“Turmeric? Sweet!”

“Maca? Awesome!”

“Coconut oil? Heck-to-the-yes!”

and of course

“Cacao powder? Hot damn!”

Some of my all time favorite add-ins together in one drink AND it’s warm? How can you go wrong? I love warm drinks in the morning. Especially when we’re not really experiencing Texas temperatures over here.

Side note to my sweet Mother Earth:


This beautiful blend of goodness is not too sweet and oh so earthy. It’s a great substitute for coffee and it’s creaminess is like a latte without the naugh-tay. (That was code for caffeine) So, sip on this bodacious beverage in the morning or cuddle up and savor its flavor with some vegan cookies or scones. I know I'm not ready to end this crush quite yet so please join me in loving something VERY lovable. It’s a must try for you and in this house it has become a must-make.

Here’s to some good ol’ fashion hot chocolate… Cheers! 

Thank You For Being There

(picture courtesy of Jeff Convery : 

Where has the Ethos Blog been you ask? Well, on a much needed hiatus. Yes, this mother of 3 required a break from what she loves (sounds a little crazy, I know) to assimilate the changes life brings in unexpected ways. 2016 has delivered me a whole heap of newness including home-schooling my middle son and wonderful prospects of artistic connection. Sometimes I get so accustomed to how life rolls that when it rolls another way, it knocks me off balance. So, I have been using the past few months to find my drishti, get grounded and yoga back to my senses. (Thanks Kathryn)

I’m sure you’ve been there at some point in your life, when it seems like you have had to put aside what you love in order to tend to what’s happening on the main stage. You might have felt overwhelmed or overworked, maybe a little resentful that you were sacrificing so much. But we know that the emotions behind a circumstance often change as quickly as the weather. And those pieces, those lost things that are part of who we are, they always come back into play. They are our non-negotiables and I actually wrote a blog about it some time ago.

They are the things that make us feel alive. They are the people, places, activities and objects that fuel our soul. And… I know for certain, if I go too long without them, then I just don’t feel like myself. Let’s all do a check-in. Are you putting aside something that really makes you smile? Have your priorities gone askew? Mine did, but I’m back. I love writing this blog and I’ve come to find that for me, connecting with you is my non-negotiable. Thank you for being there!

Love Day

Love someone today, even if that means simply loving yourself! 



i want you here . i want to wake up early, drag you out of bed and spend the entire day together . i want to climb under the covers with you and forget that i'm awake . i want you to feel sadness when you have to leave me to go to work . i want you to love me enough to know i'll always be here when you get back . don't ever be afraid to leave . i want to take pictures of you everywhere . but i want to remember you so well that i don't ever have to see them . i want to develop my heart and hang it on your wall . i want to take time to be alone and share it with you in writing . i want you to know my day . i want to read something that's my soul and know it's your soul too . i want reading it to never be enough . i want to be the paper you pour yourself onto and the eraser that gets rid of your mistakes . i never want to be your mistake . i want to discover your scars . and make them together too . i want you to realize eternity is a moment without you . and without you there is space . i don't want more empty space . i want to fill you in like cracks in the sidewalk . i want to be the rain that cascades down your back . i want to be your sun and moon . and battle for the light and darkness that rests within you . i want to begin your thoughts and finish your sentences . i want my words to heal you . i want years to go by together . and celebrate no longer being apart . i never want to count our relationship and base its worth on numbers . i want my smile to make you smile . and don't ever want my tears to make you worry . i want your mornings . your days . and your nights . and never want to let time get in the way of anything . i love all that makes you, you . you are all i need.

-canvas voice

New Year, New You?

Welcome to the new year! 2016! Can you believe it’s here? So now what? I know it’s a pretty typical American custom to have a list of goals for the upcoming year. Do you have any? Does yours looks something like this…

Ok, so maybe these aren’t exactly what you had in mind, but let’s just use this list as an example. Often times (but not always) we set these goals or resolutions because we don’t like who we are. We acquire the mindset that if only we were better, or thinner or a million other things, that we would love life or ourselves more. We will call this the, “I’m not enough program.” It’s an idea that was built into our subconscious mind through conditioning and according to Dr. Bruce Lipton it is a message that's on replay about 95% of our day. Over and over since we were little babes, people, ads and television shows have lead us to believe we had to be something other than ourselves to be likable. Most of us could never show our true colors or live in authenticity because who we were just wasn’t, well, enough. But, “Enough is Enough.”

I have a huge revelation for you. Ta-Da!


Right now, right in this very moment, you are perfectly you and there’s no one better to be. There is no condition or materialistic thing that could make you more lovable. No food, body alteration or income increase that would propagate more self-love. Isn’t that great news? That means that your new year resolutions can be done with a light and happy heart. It means that whether the things on your list are fulfilled or not, you are simply amazing anyway. You want to create a kick-booty set of intentions? Start to accept yourself this very instant, begin where you are and practice loving every part of your being. That action alone will inspire change. So you don’t have to throw away your goals, on the contrary. Just get a sharpie and write self-love and acceptance at the top, in BIG BOLD LETTERS.

Giving yourself permission to simply BE YOU is the greatest gift that you could receive this New Year. Let freedom ring! 

Taking a breather!

Ethos blog is taking the month of September off. In the mean time is there anything that you would like to hear about? If you have an amazing blog idea send it our way to with the subject line, bloggy-blog. I know there's something you've been itching to read about. :-) Namaste sweet yogis.



I am a granola LOVER!

There I admitted it. I eat like a bird. I love crunchy granola and chewy granola. Seeds, nuts, dried fruit, I’ll take it all. So when I came across this wonderful gluten free Buckwheat Granola recipe in Dr. Alejandro Junger’s book Clean Eats I was so excited to try it out. Now, this recipe gives you the option of dehydrating the granola, which I did not do. I don’t have the best dehydrator so it was definitely a better choice for me to bake it. If you decide to bake it like me, keep an eye on it. Although the instructions say 4-6 hours, my granola was ready after about 3, but I did only make a half batch. When it’s all said and done, yum, yum, yummy! I’ve been munching on mine with a little rice or almond milk, sprinkled with cinnamon. Heck to the yeah! So delicious, it’s a must try! 

Buckwheat Granola 

3 cups buckwheat groats, soaked for 2 hours, then rinsed in a strainer until the water runs clear
1 1/2 cups raw pumpkin seeds, soaked overnight, drained, and rinsed
1 1/2 cups raw sunflower seeds, soaked overnight, drained, and rinsed
1 1/2 cups raw almonds, soaked overnight, drained, and rinsed
3 crisp apples
1/4 cup mesquite meal
1/4 cup ground cinnamon
3/4 cup shredded unsweetened coconut
1 1/2 cups coconut nectar
2 teaspoons sea salt

Soak the groats, seeds, and nuts the night before you wish to prepare the recipe. Once they are drained and rinsed, process them in several batch, if necessary, in a food processor. Roughly pulse them to break them up, but stop before they are completely blended. You don't wan them pureed; just roughly chopped. Repeat until all the groats, seeds, and nuts are processed, then place them in a large bowl and set aside. 

Wash and grate the apples, adding them to the groat, seed and nut mixture. Stir to combine, then add the mesquite meal, cinnamon, coconut, coconut nectar, and salt. Combine thoroughly. 

If you have a dehydrator, you can spread the mixture in a thin layer over the screens and dehydrate it at 200° F for 6 to 8 hours, or until crisp. 

If you do not have a dehydrator, preheat the oven to 275°F. 

Spread the mixture onto a parchment-lined baking sheet or baking dish and bake it for 4 to 6 hours, or until crisp. Once crisp, store the granola in an airtight container. It will keep for several weeks. 


Sixty minutes of a powerful mind-body connection and the yoga room falls silent. Sitting hands to heart you breathe in and exhale together. NAMASTE your teacher says and you bow, echoing the sentiment. But what does it mean? What does it all mean?

I remember being 19, just before my days of practicing yoga, and working on a beautiful herb farm in western NY (I actually wrote a blog about it here). Down the road from the farm, in a VERY small town called Wallace, there was a magical little metaphysical book store. One day, after a week-long class a few of us students all meandered down to the store to choose some fancy items to call our own. I was drawn towards the bumper stickers, collected oh so neatly in a basket on the floor, because I was excited to decorate my newly gifted guitar case (this was the year I bought my first guitar). I came across one that had the word NAMASTE printed on it. “What is this word?” I thought to myself and as I turned to ask the owner she said, “It means my light recognizes your light.” WHAT?!? I loved it! I FELL in love with it. What a beautiful, gracious and empowering word. I bought it of course and stuck that sticker right on the front of my guitar case as soon as I returned to the farm. Little did I know that that wonderful word would become such a big part of my life.

We hear our teachers say, “My light bows to your light,” or perhaps, “The goodness in me sees the goodness in you.” There are so many ways to interpret the word Namaste but just for a moment let’s break it down to the basics. 

In sanskrit:
'namah' means bow
'as' means I
'te' means you

So, the literal translation means “I bow to you.” It is recognized as a greeting, not just to close out a yoga practice, and is often delivered with hands at the heart like prayer position. How wonderful to be greeted by someone in such a humble manner. Yoga teacher Aadil Palkhivala says, “The gesture Namaste represents the belief that there is a Divine spark within each of us that is located in the heart chakra. The gesture is an acknowledgment of the soul in one by the soul in another.” 

When we speak Namaste at the end of a yoga class we are recognizing a connection, not only with our teachers but with everyone in the room. We close our eyes and bow taking a moment to rest in that space of gratitude for the class, the yoga community and for ourselves. It is a expression that does not have to be connected to a religion or a spiritual path. It does not have to be accompanied by a fancy or eloquent description. It can simply be a word that you offer up to yourself and those around you that says, “I truly see you.”  

Namaste dear yogis, Namaste.

“Look just beyond the confines of the human mind and there you’ll see the real me.”
-canvas voice

What does your practice feel like?

So, you’re in yoga class practicing asanas, listening to your breath and following along with the instructor. Your eye catches the person next to you and it seems as though they have the most beautiful triangle pose ever. “Does my triangle look like that?” you think to yourself. Peering down you check to see that your front foot is turned out, your back foot is at a 45 degree angle and that your legs are straight. You look to be sure that your belly is pulled in and that your top hand is reaching towards the ceiling. But did you take a moment to notice how it all felt? Often times we can get so caught up in how we think a posture should look, especially with the help of magazines, social media and the like, that we forget to pay attention to how it feels. 

Feeling is an integral part of yoga because yoga is about connection and union, not just working through sets of poses. When we take the time to feel, we are drawn into the moment and can better understand our bodies. Is there tightness? A restriction? A release? The practice of yoga calls for our attention every moment (attention not to be confused with judgement). Bring that attention to your hands and your feet, your fingers and your toes. Send it to unique places such as the back of the knee, the ankles or the top of the head. Notice the sensations and slip into your feeling nature. 

Next time you lay your mat on the yoga room floor before practice, remind yourself to use all of your senses. Remind yourself that we each wear the poses differently and although the asanas can help us learn a general shape and help move us into a state of connection they are simply a tool to bring about yoga, not the other way around. 

Don't Wait, Meditate!

Do you have a regular meditation practice? 
How about an irregular one? 
None at all? 
Well, perhaps it’s time to begin.
Herbert Benson, MD and William Proctor, JD (authors of Relaxation Revolution) remind us of the wonderful benefits that can arise from practicing a relaxation response exercise such as meditation. 

  • decreased metabolism, heart rate, blood pressure, and rate of breathing
  • a decrease or “calming” in brain activity
  • an increase in attention and decision making functions of the brain 
  • changes in gene activity that are the opposite of those associated with stress  

Meditation can aid in the healing of anxiety, depression, hypertension, insomnia, nausea, pain, phobias, premature aging and premenstrual syndrome (PMS). Sounds pretty amazing!

Dr. Wendy Suzuki gives us a glimpse of meditation’s marvelous effects on the brain. 

So, don’t hesitate
or wait,

Yoga time for KIDS!

It’s time for our little yogis to yoga! Hooray! Kids' Summertime yoga is back at Ethos. As adults we come into the studio for great community, to cultivate awareness and to support a healthy lifestyle, but what about kids? Yoga not only has many benefits for us but children as well. Check this out —> Benefits of Kids Yoga 

Yoga serves our children in the same ways that it serves us. I can not think of a better way for kids to spend their summer. Bring them on in! Information below. Happy yoga-ing!!!

Classes begin the week of July 13th and run for 6 weeks. This year we are requiring our young students to sign up ahead of time. The cost is just $30 for all six weeks and you can sign up your young buddies at the front desk or through the schedule button.

• Young yoga Mondays from 11-11:45am with Heather Davis

Ideal for ages 6 and up. Learn the basics of breathing and flowing with Miss Heather.

• Little Yogi and me Tuesdays 12:30-1pm with Megan Crimmins

Ideal for ages 3-5, come and play with miss Megan! Caregivers and parents are encouraged to join in and use this time to connect with their little ones. 

Have a question? Send Kathryn an email,

Oh the wonders of watermelon!

(Photo courtesy of Stephenie Dunlap)

Summer is officially here and let me just say that it’s fabulous to feel that warm sun again. What comes to mind when you think about summer and picnics and family gatherings? Watermelon? Me too! Watermelon is definitely one of my favorite snacks during the months of summer. It’s juicy and sweet and splashes my plate with color. I love it! My kids love it too! Brystol, my middle child, could take down an entire watermelon in one sitting if I’d let him. Seedless, seeded, yellow or pink. So what’s the deal with this delicious treat? Well, let me tell you…
-Watermelon is FULL of water! According to many sources, watermelon is over 90% water. WHAT? The water content and the small amounts of fiber helps to reduce constipation and promote regularity.
-Are ya thirsty? Watermelon is not only rich in water but also electrolytes. It is great for rehydrating the body! Add some ice cubes and watermelon slices in the old mixer and ta-da, a most rejuvenating summertime drink. 
-“One cup of watermelon will provide 17% of vitamin A, 21% of vitamin C, 2% of iron and 1% of calcium (according to your daily recommended intake). Watermelon also contains thiamin, riboflavin, niacin, vitamin B-6, folate, pantothenic acid, magnesium, phosphorus, potassium, zinc, copper, manganese, selenium, choline, lycopene and betaine.” (Medical News Today, Megan Ware RDN LD) 
-Speaking of lycopene, watermelon is now said to have more lycopene than a raw tomato. Lycopene is a carotenoid that gives watermelon it’s beautiful color. “The lycopene in watermelon is a well-documented inhibitor of many inflammatory processes, including the production of pro-inflammatory messaging molecules, the expression of enzymes like cyclo-oxygenase and lipoxygenase that can lead to increased inflammatory response, and the activity of molecular signaling agents like nuclear factor kappa B (NFkB). (Simply said, watermelon can act as an anti-inflammatory). Lycopene is also a well-known antioxidant, with the ability to neutralize free radical molecules.” (George Mateljan Foundation)
There are many other health claims for watermelon…
-a combat for cancer 
-a natural Viagra
-soother of sore muscles
-improver of cardiovascular health
-skin and hair rejuvenator 
-an aid in asthma prevention
Whatever reason you choose to eat watermelon be sure to check out this site…
Yes, watermelon is so fantastic that it has it’s own website. Recipes, carvings, facts and more. A magnificent treat for a magnificent summer.

“When one has tasted watermelon he knows what the angels eat.
-Mark Twain 

Happy summer snacking y’all. 

(Photo courtesy of Stephenie Dunlap)