News & ARTICLES

Dairy Free Meal Plan Meal Plan for Dairy Free Week courtesy of Lauren Squier 17.2 KB
Standard Diet Overview by Lauren Squier 24.5 KB
Vegetable Diet Overwiev By Lauren Squier 23.8 KB

Sound Bath Therapy - What is it?

What Is a Sound Bath?

In general, a sound bath is a meditative experience where those in attendance are “bathed” in sound waves. These waves are produced by various sources, including healing instruments such as gongs, singing bowls, percussion, chimes…

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Jump Rope Master Graduation

Jump Rope Master Program  Graduation

In our 5 week Master program we cover 32 jumps. They are divided into 5 levels. Each level is increasingly more difficult. We dedicate about a week to learn each level. We show you how…

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Jump Rope Master Challenge Overview

Become proficient at jumping rope and earn the Jump Rope Master title and swag!  

Jumping rope is a great cardio exercise that you can do anywhere! And there is more to jumping rope than just the up and down. Once…

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ALPHABET WORKOUT

HERE IT IS! The Alphabet Workout. Spell your name and perform the exercises associated with the letters of the alphabet in your name (first and last, no abbreviations please). If you feel like you can/want to do more, add your…

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TAG, YOU'RE IT! New Bootcamp Challenge

The NEW CHALLENGE is upon us! If you see this sign in front of your house, it means you've been "tagged", that is, nominated to do the challenge.

The challenge itself is an ALPHABET WORKOUT. More on that in…

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No-dairy "Cheese" Dip Recipe

This is the cheese sauce I’ve been making lately and is from Plantiful Kiki (on her YouTube channel). It works best if you have a high speed blender. 

3 cups potatoes, diced (if you use white potatoes, you don’t need…

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Dairy-free Meal Plan

Dairy-free Meal Plan

Abbreviations:  

WG = Whole Grain 

DF = Dairy-free 

V = Vegan 

LO = Leftover

To download it, click HERE and select the first file from the list (above the blog). Please note other files refer to…

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Sample Dairy-free Breakfast Ideas

If you need a little inspiration for your breakfast, here are a few ideas worth trying:

1. Oatmeal with Fruit & Nuts

  • 1 cup oatmeal (prepared according to package)
  • 2 Tbs raisins or dried cranberries
  • 2 Tbs slivered almonds or…
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Obvious and not -so-obvious products with dairy

What products commonly contain dairy?

Bakery products, baking powder, butter, buttery spreads, cream sauces, cake mixes & toppings, canned tuna & meats, chocolate, condensed or evaporated milk, cream, creamed foods, custard, ice cream, instant desserts, instant or other pudding mixes…

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Food sensitivities (dairy free challenge)

The most common food sensitivities in North America are gluten and casein.  

Casein is the protein in milk and dairy products that may trigger allergies or food sensitivities. Lactose is a naturally occurring sugar in milk and may cause…

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