Pistachio Flour Cookies with Coconut Lemon Frosting (Gluten Free and Vegan)

Gluten-Free Vegan Pistachio Cookies with Coconut Lemon Frosting
I was at the farmer’s market, and I saw that the pistachio stand started carrying bags of pistachio flour. Since most of my gluten-free baked goods use some kind of nut flour, the idea of using such a flavorful ingredient got my mind racing. I spent many hours on google, and could not find any cookies that used pistachio flour, so I had to do some experimenting. This recipe is the result of my pistachio-filled dreams.
Vegan Paleo Pistachio Cookies
A little bit about pistachios:

Pistachios contain many important nutrients and vitamins. They are shown to be beneficial in heart health and weight management according to several double-blind studies.
They are an excellent source of copper, thiamine, phosphorus and magnesium. They contain many B vitamins; one serving contains 20% of your daily dose of Vitamin B6, about 15% DV of thiamine, and have lesser amounts of folate, biotin, riboflavin, niacin, and pantothenic acid.  They also contain l-arginine, which can make the lining of your arteries more flexible.

“Pistachios supply vitamins A and E, both critical in keeping inflammatory pathways in balance. Inflammation is the first stage of healing, but when the body contains too few antioxidants, the inflammatory process can damage tissues rather than heal them.”

One study quoted that “After only three weeks of consuming pistachios as 20% of the calories in their diet, the volunteers in a double-blind study saw their LDL (or bad cholesterol) drop by about 14%; HDL (or good cholesterol) rose by 26%, with a 12% decrease in total cholesterol.”

So get your daily dose of pistachios in the form of a delicious cookie.

Gluten Free Pistachio Cookies Cookies:

  • 1 cup pistachio flour*
  • 1 cup almond flour
  • ¼ teaspoon sea salt
  • ½ teaspoon baking sodaPaleo Pistachio Flour Cookies
  • ¼ cup coconut oil or vegan shortening
  • 2 tablespoons honey/agave nectar/or maple syrup**
  • 1 tablespoon vanilla extract
  • 1 tsp cardamom
  • 1/2 tsp nutmeg
  • 1/2 tsp cinnamon (optional)
*To make pistachio flour, simply put pistachios in a blender or food processor and pulse until coarsely ground. If you blend it for too long, it will start to make pistachio butter.
**If trying to reduce sugar, replace 1 tbsp of honey with 1 tbsp Yacon Syrup. If you don’t have Yacon Syrup, try replacing 1 TBSP of honey with 1 tbsp of coconut oil, then add 6-10 packets of xylitol or stevia.
  1. Combine almond flour, pistachio flour, salt, baking soda, and spices in a bowl or food processor.
  2. If using a food processor, pulse in shortening/oil, honey and vanilla until dough forms. If you don’t have a food processor, simply use a whisk to combine ingredients until they form a dough.
  3. Scoop dough one level tablespoon at a time onto a parchment lined baking sheet
  4. Press balls of dough down gently
  5. Bake at 350 for 6-8 minutes
  6. Place in the refrigerator to cool before frosting. (Do not handle prior or cookies will break)

Pistachio vegan cookies

Frosting:

  • 1/2 cup coconut butter***
  • 1 Tbs. coconut oil
  • 3 Tbs. maple syrup (or another liquid sweetener)
  • 1 Tbsp lemon juice
  • 1 tsp vanilla extract
  • 1/2 tsp cardamom (optional)
***If you do not have access to coconut butter, blend dried coconut and 1 tsp coconut oil in a blender or food processor. Blend until flakes have turned into a creamy butter, about 5-7 minutes.
Directions:

  1. Place all ingredients in a blender or food processor and blend until smooth and creamy.
  2. Use immediately to frost each cookie, and serve.
  3. If you have remain frosting, store in an airtight container in the fridge. HOWEVER, frosting will become hard and will be unable to be spread until it reaches room temperature.

IMG_1807

Alkaline Water Bottle: DYLN Inspired Review

Akaline Water on the Go: The DYLN Inspired Water Bottle

DYLN Inspired Water Bottle I got this water bottle from an Indiegogo campaign, and I have to say, I’m pretty pleased. The bottle has a diffuser in the bottom filled with mineral beads, and it’s supposed to create “living water” for better health and hydration. What is “living water,” you ask? Well, the water bottle can:

  • Raise the alkalinity of your water. I tested this myself with PH strips, and it works! Watch the video below to see the test.
  • Micro-clusters your water for better hydration. It creates smaller H20 molecule clusters, to permeate cells and truly hydrate.
  • Reduces oxidation level of water. Oxidation can cause cellular damage, and anti-oxidants lower the oxidation rate and kill free radicals. This is good for the immune system, and decreasing the chance of disease.
  • Far-infrared. I didn’t know much about this, except that I used to go in far-infrared saunas to detoxify. Infrared is apparently a specific wavelength on the electromagnetic spectrum, which increases metabolism and body repair.

vitabeads_featureThis all sounds fantastic, but I wanted to test it and see if it worked! So I used PH strips to test the alkalinity of water before and after sitting in the DYLN bottle. And it worked! The PH was raised quite a bit. See the video below for the full test.

Also, the company is launching a clothing line with imbedded beads for infrared capabilities! They’ve done some tests, and the it’s pretty neat to the see the level of decreased inflammation. And, of course, what really caught my eye…is that they look so cute…I really want this jacket. And the tank top. Check out their website for more info: https://www.dylninspired.com/

DYLN Inspired Jacket and Clothing Line

DYLN Inspired Evolve Support Tank

DIY Homemade Deodorant that really works!

I love products with simple, natural ingredients; food without preservatives, lemon juice for facial toner, baking soda for toothpaste…you get the idea. But when it comes to “natural” deodorant (without aluminum or artificial fragrances), I just couldn’t find one that worked. I’ve literally been trying for years.Homemade Natural Deodorant

As I mentioned last month, I have found some great ways to use natural deodorant more effectively. (Exfoliating the armpits, using tea tree oil and lavender, re-freshing half-way through the day with a dry deodorant, etc.) I still utilize those methods, but this homemade deodorant has been the BEST thing I’ve tried so far. There is no need to reapply halfway through the day! Even after a long day and a workout, I’m still stench-free. Victory!  And there’s even more benefits to this DIY deodorant. There’s no chemicals, it’s cheap, easy, and better for the environment. (Wins all around!) Also, I like to get creative in how I package it…it can become a fun activity when you decorate the container, or add extra essential oils to make it smell nice.

There can be some challenges initially. It can dry out your skin a bit, or some ingredients may be a bit harsh for sensitive skin. Luckily, I have found solutions to most of those issues, and I list them below. Please feel free to tell me your own recipe, since we all can benefit from new ideas!

DIY Deodorant

  • 1/4 cup Baking Soda
  • 1/4 cup Corn Starch or Arrowroot Powder/Tapioca Starch
  • 5 TBSP Coconut Oil*

Optional:

  • 20-30 drops essential oils, like Tea Tree, Lavender, Sweet Orange, or Peppermint
  • 2 TBSP Aloe Vera gel

*You can replace some of the coconut oil with cocoa butter or shea butter.

Directions:

  1. Mix the dry ingredients together in a container or bowl.
  2. Melt the coconut oil until liquid.
  3. Pour the coconut oil over the dry ingredients, and add the essential oils (if using). If using a jar, or container with a lid, just shake the container until the ingredients are mixed. If using a bowl, just whisk the ingredients together until smooth.
  4. Transfer the ingredients to a sealable container or empty deodorant stick.
  5. Homemade Natural Deodorant that actually works Common Questions and Issues:

DIY Deodorant that really worksMy armpits are itchy, or there are little red bumps!
Solution: The high PH of baking soda can dry out your skin, or cause irritation. To counteract this, simply spray a mixture of apple cider vinegar and water into your armpits first. Let it dry, then apply the deodorant. This should fix the problem!

My skin is very sensitive. Will this work for me? If your skin is really sensitive, there are several things to do. For one, eliminate the essential oils. You can also use a larger percentage of corn starch/arrowroot flour and less baking soda.

I sweat a lot, and I’m afraid I’ll still stink after a hot yoga class/hard workout. I don’t know if this will be strong enough for me.
Natural deodorant won’t stop sweat, since it’s not an antiperspirant. (Which is a good thing. To plug up a body’s means of detoxification can cause problems in the long-term). Eventually, you may start to sweat less, since you’re allowing your body to detoxify.
Also, you can add extra essential oils and a larger percentage of baking soda. A large part of body odor has to do with what you eat. Try reducing strong herbs like onion and garlic, or find out if you have a food allergy. Clean foods, and foods that work for your body will produce less of a detoxifying effect (i.e. less smell).

Will it stain my clothes? In short…no. Or at least I’ve never had that happen. It’s similar to using coconut oil as lotion, just make sure it’s absorbed.

Homemade Natural Deodorant that really works

Why the “No Poo” Method is Bad for Your Hair

I am all about natural, easy, and cost-effective beauty products. I also love creating my own, as I find it very empowering (and usually a lot cheaper) to be free of the Whole Foods beauty section.

So, when I heard of the “No Poo” method I jumped right on the bandwagon. Supposedly, shampoo strips your hair of natural oils, causing them to over-produce more oil, so that you have to wash your hair every day. The idea of “No Poo” is that you don’t use regular shampoo and conditioner. You use baking soda and water to wash your hair, and apple cider vinegar to condition it. Sounds easy, right?

Well, my hair didn’t take too well at first….it was super greasy, plus the ends were becoming dry and frail. But, on all the websites, it says there’s a “transition period” for your hair. It is supposed to stop over-producing oils, and start to regulate and look cleaner naturally.

I waited…and waited…and waited…it had been about 4 months, and my hair looked terrible. It was so stringy and straw-like, that it looked like dry dread-locks 10 minutes after brushing it. The ends were so damaged that the split end was split, then the split of that was split. It looked terrible, and I had to wear it up all the time. I tried many hair masks; like egg whites, cocoa butter and honey. I started using shampoo and conditioner again, which helped, but it still was not restored to its normal luster.

A friend’s hair stylist heard I was doing this, and told her to tell me “For the love of God, stop! You’re damaging your hair!” So I did some research…and found some great articles that explained why this method is actually terrible for your hair. The pH in baking soda is too high, disrupting the natural pH balance. “Alkaline shampoos strip the hair’s natural oils and disrupt the acid mantle, causing dehydration and leading to porous, fragile hair.” (The DermaDoctor SkinStruction Manual, 2005)

As the article above suggests, I tried some other natural methods. Honey made my hair greasy and did not fix the damaged ends. I tried aloe, which made clumps of my hair come out!!! AHHH!!!!

I’ve been growing my hair out for 2 years now, and I was afraid I had destroyed it forever. I didn’t want to have to chop it all off. Luckily, I found a salon in Brentwood called Byuti that does natural hair masques. (They called them “Byuti Blenders.”) It’s a base of camellia, sesame, and shea butter. Then they add different serums made with botanical extracts and proteins custom for your specific hair.

As my blog shows, I’m all about “do it yourself,” homemade, easy alternatives. But, there comes a point when it’s cheaper and easier to let the professionals handle it. If I were to buy all the ingredients they used by myself, it would not be cheap. Yes, I’d get to use them again, but I would also have to “experiment” a lot to find the right match, which could end up costing me much much more than I need to. Plus, they give your hair a steam to infuse the mixture. (Everyone knows how much a love saunas, so a steam for my hair was awesome!) And the result? Fully restored hair!!!! I couldn’t be happier that I don’t have to shave my head and start over.

Although I may experiment with different natural shampoos, I think I’m just gong to use the most natural shampoos I can find and call it a day. And, I’m going to treat myself to a Byuti hair masque every few months to keep it healthy. (Spending $35-$60 every few months is DEFINITELY worth keeping my hair from falling out, right? Not to mention I get about 10 compliments a day…that never hurts…)

So check out the video below to actually see my hair transformation. Let me know what you think!

Why pampering is important for your health!

In America, if someone gets a massage, or relaxes, or goes to a spa, it is called “treating yourself” This implies a treat, something extra, something unnecessary. But these things are essential to your health!

Why are relaxing activities so important? It’s all about the parasympathetic nervous system…getting our body out of the “fight or flight” mode, and it’s a state of function and healing. Getting your body to this state is not only important for your body, it’s important for your career, and the health of those around you! So no excuses, rejuvenating activities need to become part of your schedule.

I discuss these points in more detail below. So find your activity…walking, reading, a day without the cell phone, massage, stretching, yoga, or a sauna! Or, whatever activity you can think of that gets you out of panic mode and into repair mode.

 

 

Natural Deoderant that Works

I have made a commitment lately…that I will finally find a natural deodorant that works! As a personal trainer and yoga teacher, I’m active every day. I’ve tried natural deodorant before, but it only worked on my relaxation days. But I can’t handle the guilt of using aluminum any more, so I’ve been conducting a self-experiment! Watch the video below to see my findings thus far. I think I may be onto something. I got 2 of the best suggestions so far from my friend Christy, The Blissful Chef, and my friend Ann Taylor of Paleo Yogis.

To summarize:

  1. Exfoliate your armpits!
  2. Rotate your deodorants.
  3. Use tea tree oil.
  4. Use baking soda (or another form of powdered deodorant.)

My next experiment..making my own deodorant! I’ve read that you can make homemade deodorant with coconut oil, baking soda, and tea tree oil. I will update with news of the failure or success.

Grain Free Vegan Chocolate Chip Cookies

This is one of my favorite recipes…these cookies take about 15 minutes to make, they only have a few ingredients, and everyone always loves them. My coworkers and friends swear that I’m such a talented baker, and beg me to bring more. (Little do they know how easy these are to make. Once they read this recipe, my gig will be up.)

This recipe comes from a blog called Elana’s Pantry. Elana specializes in baking with almond flour, which was my best discovery for gluten-free baking. It makes baked goods moist, soft, rich and wonderful. I love her recipe books, “The Gluten-Free Almond Flour Cookbook” and “Gluten-Free Cupcakes: 50 Irresistible Recipes Made with Almond and Coconut Flour.”

Gluten Free Cupcakes

Gluten Free Baking with Almond Flour

I have experimented with a few variations to this recipe….there are some fun superfood ingredients you can add. My new favorite is Mesquite Powder. That may sound strange, since we think of mesquite and bbq, but the mesquite root is actually quite sweet. It has a flavor reminiscent of cinnamon and nutmeg, and is chock full of nutrients.

So check out these variations, and let me know if you have come up with any of your own experiments.

Gluten Free Vegan Chocolate Chip Cookies

  • 2 cups blanched almond flour*
  • ¼ teaspoon sea saltGrain Free Vegan Chocolate Chip Cookies
  • ½ teaspoon baking soda
  • ¼ cup coconut oil
  • 2 tablespoons honey*
  • 1 tablespoon vanilla extract
  • ½ cup semi-sweet chocolate chips
    *Please see below for variations on these ingredients.
  1. Combine almond flour, salt and baking soda in a bowl or food processor.
  2. If using a food processor, pulse in shortening, honey and vanilla until dough forms. If you don’t have a food processor, simply use a whisk to combine ingredients until they form a dough.
  3. Stir if chocolate chips. (If using processor, remove blade and stir in chocolate by hand).
  4. Scoop dough one level tablespoon at a time onto a parchment lined baking sheet
  5. Press balls of dough down gently
  6. Bake at 350 for 6-8 minutes
  7. Cool for 15 minutes (do not handle prior or cookies will break)
  8. Serve

Makes 18 cookies

**Variations:

  • Replace 2 tbsp almond flour with 2 tbsp Mesquite Powder.
  • If trying to reduce sugar, replace 1 tbsp of honey with 1 tbsp Yacon Syrup.
  • If you don’t have Yacon Syrup, try replacing 1 TBSP of honey with 1 tbsp of coconut oil, then add 6-10 packets of xylitol or stevia.
  • If you need some carbohydrates for a pre-workout snack, replace 1/4 cup almond flour with 1/4 cup brown rice flour. Then add an additional 2 tsp of oil.

Although coconut oil is my favorite for baking, you can also use: Palm Shortening, Olive Oil, or any other oil you have.

Enjoy!

Gluten Free, Dairy Free Red Velvet Cupcakes

I LOVE red velvet cupcakes, but I was hard-pressed to find a recipe that didn’t use fake red dye. I’ve read that the original recipe is supposed to use beets. I have something to admit…I don’t like beets. So, I modified a recipe to use red fruit instead! I have something else to confess…they aren’t very bright red. There’s a whole complication with using special, non-acidic ingredients, and I don’t always have the patience for such things. So, I chose taste over color! The cupcakes still have a nice tint to them, and I will probably post an updated recipe when I discover an easier way to create red baked goods.

(If you really love red cupcakes and want to see the original gf recipe that included red dye, and more sugar than I like to use, you can find the recipe here.)

Cupcake Ingredients:

  • 1 c. coconut oil (or vegan shortening/olive oil)
  • 1/2 cup blended cherries or strawberries
  • 3/4 c. sugar
  • Stevia or Xylitol, 1-4 tbsp (optional) Gluten Free Red Velvet Cupcake
  • 2 eggs, beaten (room temp)
  • 1 and 1/4 c. brown rice flour
  • 1/2 c. almond flour
  • 3/4 c. tapioca starch
  • 1 tsp. baking soda
  • 1 tsp. flax meal (or xanthum gum)
  • 1/4 tsp. salt
  • 1 c. dairy free “buttermilk” (1 Tbsp cider vinegar mixed with 1 c. milk substitute)
  • 1 tsp. vanilla
  • 1 Tbsp. cocoa

Frosting Ingredients:

  • 1 can coconut cream (Not coconut milk, coconut cream. If you don’t have access to coconut cream, see direction below.)
  • 1/4 c agave necter/honey/yacon syrup
  • 1 tsp vanilla

Frosting Instructions:
(Make the frosting first, since it needs to sit in the refrigerator).

1. Take a can of coconut cream, and scoop it into a bowl. Make sure you only get the thick cream, don’t mix in any liquid. Whisk in the sweetener and vanilla until blended.

**If you only have access to coconut milk, you can still make the dairy free custard. You just at least 3 cans of FULL FAT coconut milk. The cream will rise to the top, so when you open the can, scoop out the more solid cream. Leave the liquid, and save it for another recipe. Do this with all 3 cans, and you should have enough cream to frost the cupcakes.

2. Using a electric blender, beat the coconut cream until well blended, and it forms little peaks.

3. Put it in the refrigerator. The longer it cools the better, as it will form a thick, custard like consistency. (It will melt when heated, so do not frost warm cupcakes.)

Baking Instructions:

1. Preheat the oven to 350 degrees F.

Gluten Free Dairy Free Red Velvet Cupcake2. Use an electric mixer to cream the oil, sugar, vanilla stevia and blended fruit.  With the mixer still going, add one egg at a time and beat until the eggs are thoroughly incorporated. (This step creates an emulsion that holds the batter together)

3. Mix all of the dry ingredients together in a separate bowl (including cocoa).  Make sure they are well mixed. I usually whisk the flours, but it’s even better if you can sift them.

4. Add the flour to the wet mixture in 3-4 parts. Alternate the flour with the “buttermilk” (almond milk and apple cider vinegar). You should begin and end with dry ingredients, and make sure to mix in everything completely before you add the next part. (If you were to start with the liquids the emulsion would break.)Silicone Baking Cups

6. Pour the batter into a greased cupcake tin. (Or, you can use silicone cupcake molds. I like them better. They take up less storage space, they’re easier to get the cupcakes out whole, and you don’t usually need to grease them.) Bake at 350 degrees F for approximately 25-30 minutes. (If it’s done, a toothpick stuck into the middle of a cupcake should come out clean.)

7. The each cupcake has cooled completely, frost with Coconut Cream Frosting.

Gluten Free Red Velvet Cupcake

How much protein an athlete really needs

Working in the fitness world, I hear A LOT about protein. I hear the whole gamete…”I need x amount of protein every day or I’ll lose muscle,” or, “Vegetarians could never build muscle,” and “I can’t have a single meal without protein!” There are grains of truth to some of these statements…but let’s look at this scientifically, to see how much protein a person really needs, and where they can get it from.

What foods contain protein?

The short answer: almost all foods! Or, at least they contain a partial protein. Almost all have some of the 9 essential amino acids that make up a complete protein. Some foods make up a complete protein-which means they contain all 9 of the essential amino acids. Complete proteins include: Meat, dairy products (cheese, milk, etc), eggs, and soy.

Plant based protein

Although other foods are “incomplete” on their own, they become complete when they are combined with other foods. And you don’t even have to combine them in the same meal. Our body holds onto amino acid stores all day, so if you eat complementary proteins in the same day, they will form a complete protein. And our body doesn’t discriminate whether it’s a plant or animal source…a complete amino acid chain is a complete protein, no matter what the source.

Vega Protein

My favorite protein powder mix.

Can a person have too much protein?

Definitely. In fact, the average American has too much protein in their blood instead of too little.

What are the effects of too much protein?

There are many negative effects to an overage of protein if the system. Here are some of the main problems:

  • Calcium Deficiency: High consumption of animal protein can lead to low calcium levels. This can eventually lead to osteoporosis, or low bone density.
  • Ketones: When the body is starved of carbohydrates, and is using fat and energy for fuel, it goes into a state of ketosis. This can cause glucose intolerance and insulin resistance, which can lead to bigger problems.
  • Kidney Problems: When the body is in ketosis, it enters into a state of dehydration. Also, the calcium imbalance (from excess urinary calcium) can lead to kidney stones.
  • High instance of Free Radicals: Too much protein in the blood equals a larger amount of free radicals, which reek havoc and can lead to many diseases.
  • High Blood Acidity Levels: A high level of acidity in the blood can actually lead to a difficulty in keeping muscle mass. (The opposite of what most athletes desire.)
  • Higher Chance of Disease: I tried, and tried, and tried to find a study that shows the opposite of this. But every pier-reviewed study that I’ve ever found shows that in increase of animal protein consumption equals a much higher rate of disease. There’s a much higher (like, 50% higher) rate of diabetes, heart attacks, stroke, and even appendicitis.

How can I tell if I have too much protein?

There’s a variety of ways…the easiest is to get blood-work from your doctor. If your blood protein levels are above normal, and/or your calcium levels are low, you probably get too much animal protein. (It’s really really hard to overdoes on protein from vegetable sources.)Protein

The Anthropology of It

There is a evolutionary reason why humans can easily extract protein from plant sources. In the past, before refrigeration and grocery stores, we had to hunt and gather all of our food. Hunting takes a much larger amount of energy expenditure than gathering. (It burns more calories, takes more time, and often takes more tools.) Also, there was no guarantee that the hunters would be successful. Often hunters came home empty-handed. Also, people did not hunt every day. Most of our ancestors spent a lot of time relaxing, preparing food and weaving. Hunting took a large effort to organize and orchestrate. The majority of indigenous tribes only went hunting once a month or so. Many tribes only ate animals even less than that, or would only eat tiny pieces at a time. Animal are scarce at high altitudes, in the planes, or in dry areas.

Therefore, since meat was not a guaranteed source of protein, our bodies are evolved to extract protein from plant sources. And guess what the most common form of animal protein was/is in indigenous tribes? Bugs!!! So if you really want to “eat like our ancestors,” you can make yourself a hearty plate of grubs and grasshoppers.  Yum yum yum…

This is my own photo from a visit to Thailand. A whole assortment of roasted insects!

This is my own photo from a visit to Thailand. A whole assortment of roasted insects!

How do I know I’m getting the right amount of protein?

It’s actually pretty simple: Eat a variety of foods in every meal! Eat a variety of food groups (different vegetables, fruit, nuts, seeds, legumes, fats, etc), and a variety of colors! As long as you keep your diet varied and healthy, you should get plenty of protein. Also, the quality of food determines the quality of your protein. Dairy from grass-fed cows will be better than dairy from grain-fed factory farm. Organic, colorful corn is far better than GMO yellow corn from mono-cropping. So get your fill on whole, healthy foods, and you should be on the right track! And yes, you can still gain plenty of muscle and keep your explosive strength.

Surf, Yoga, and Wellness in Peru! Announcing an Encompassing Health Getaway

Encompassing Health is teaming up with Paleo Yogis to bring you an AWESOME life-changing event. This 7 day retreat will be filled with yoga classes, surf lessons, wellness talks, ziplining, and all-around fun. We will spend 7 days on the coast of Northern Peru, this January 7th-13th, 2013.

Peru Yoga RetreatYou will not find a more affordable all-inclusive retreat. (All-inclusive pricing starts at $750 USD!) There will be lodging within walking distance of the beach, with a private hammock and swimming pool. You will eat freshly cooked food by a professional chef-delicious, healthy, and catered to your dietary needs. Every day will bring a different adventure we practice beach yoga and workouts, relax with Yin Yoga and yoga therapy ball massage, learn about subtle energies and the importance of colorful vegetables.

Peru Yoga and Surf Retreat
The early-bird ends soon, so register right away! The full details, pricing matrix, and travel info can be found in “Peru Yoga and Surf Retreat” tab above. Please feel free to contact us with any questions!!!!
I will see you in Peru….

Mancora Peru Yoga