Ayurveda & Yoga – Portugal Sept 25th to 30th

UNLEASH YOUR INNER POWER RETREAT is a 6-day life renewing experience in which we will take you on a journey that is deeply replenishing in the beautiful CASA PALMELA, in Setubal, Portugal.

Ayurveda, yoga, meditation, breath work, lectures, dynamic activities and excursions, all designed to raise your understanding of self-care and self-healing. This experience will elevate your awareness leading to deep healing, replenishment, and strength. You can’t miss it!

OUR LOCATION

Situated in the heart of the Arrábida Natural Park, Hotel Casa Palmela is located in Quinta do Esteval, a luxury house with a history dating back to the seventeenth century.

Pass through the grand gates of Casa Palmela and prepare to be utterly relaxed. A long road lined with vineyards gives you welcome, approaching the one that will be an unforgettable experience.

RETREAT SCHEDULE

Start the day with a transformative yoga, meditation and pranayama classe, enjoy nourishing meals prepared with typical products from the Setúbal region, learn Ayurveda principles and have moments of total relaxation by the pool, Ayurvedic massage, and an meditative sunset boat ride.

And why not explore the best of Portugal with our practices? As part of our schedule, you will get to visit a local winery during the grape harvest (vidima); explore one of the best farmers markets of Portugal with Luciana, your Ayurvedic expert at your side; and also lose yourself in the art of tile making by handcrafting and painting a Portuguese tile in an inward experience.

Leave feeling both refreshed and with a profound sense of awareness of your own unlimited potential, and with the practical tools the experts have gifted you, continue your journey at home

WHAT’S INCLUDED

• Private transfer for Lisbon Airport (Humberto Delgado Airport)
• 6 days, 5 nights in a Luxury Hotel (part of the small luxury hotels of the world)
• Vegetarian food prepared by the hotel chef, using self-sustaining and local ingredients
• Daily Yoga, Meditation, and Pranayama with master teachers Therese and Luciana
• Private ayurveda and Gurdjieff’s work sessions with our experts to setup your personalized wellness program
• Various group activities
• Dynamic Ayurveda nutrition lecture
• Ayurveda self-care lecture
• Yoga Philosophy lecture
• One Ayurvedic massage during your stay
• Boat Journey and Sunset Meditation
• Portuguese tile painting and factory tour
• Mercado do livramento educational tour
• Adega Jose Maria da Fonseca visit and tasting

WHAT’S NOT INCLUDED

• Tips – not mandatory in Portugal
• Air fares to portugal (Lisbon)
• Luggage and travel insurance*
• Health insurance
• Personal Expenses
• Meals not mentioned in the program
• Transfers not mentioned in the program
• Entrance fees to monuments not mentioned in the program
• In case of payment made by bank transfer, the costs must be paid by the sender.
• credit card payments will have a 3.5% processing fee
• optional 3 days in Lisbon after the retreat (organized by Art of Travel)

*travel insurance is mandatory for all participants

OPTIONAL: EXPLORE LISBON POST-RETREAT TRIP

Designed by Art of Travel

This portion is NOT included in the retreat, but I wouldn’t miss it !!! It is a great way to reintegrate into the outside world and explore the beautiful city of Lisbon with friends.

YOUR HOST

Luciana Ferraz, AP, CHC, RYT-200, AYT

As founder of Blueberry Bunch, Professor at Vidyalaya, Speaker, and Author, Luciana unites her passion and professional background across a range of holistic practices to help people immerse in their health and wellbeing. She empowers clients to implement a healthier lifestyle, hence allowing the body’s natural ability to heal itself and work to its greatest potential.

Her individualized approach is based on the core principles of Ayurveda and bio-individuality; a tailored program designed for each client, along with the support of nutrition, yoga, self-awareness, and other holistic practices.

Luciana holds certifications as an Ayurvedic Practitioner from Kerala Ayurveda Academy in California-India, Ayur-Yoga from The Ayurvedic Institute, and Integrative Nutrition Health Coach from IIN in NYC. a long time student of yoga, she studied prana vinyasa, pre-natal, and yoga trance dance under teacher Shiva Rea and other renowned teachers. Luciana completed her Gurukulu studies with Dr. Vasant Lad in Pune, India.  She is also a certified Yoga Alliance Teacher.

Over twenty years into this journey, she is fully dedicated to helping clients bring self-care, wellbeing, harmony, and mindfulness into their lives. More about Luciana

GUEST TEACHER

Therese Skovgaard Poulsen

Originally from Denmark / England, Therese is a Sanskrit Scholar from Columbia University in New York, where she also completed her medical training to become a Certified Nurse Midwife (CNM).

Her love for yoga and her search for Sanskrit scholars took her to India 27 years ago where she trained to become a Senior Ashtangha Yoga Instructor, and a lay scholar of classical yoga texts and the epic poem, the Bhagavad Gita. She has completed numerous advanced studies with Krishnamacharya , and his two senior student B.K.S. Iyengar, and Sri K. Patthabi Jois. She also did an acupuncture degree with advanced study and clinical internships in China.

Therese’s range of meditation experiences include Vipassana (silent meditations for up to three weeks), Gurdjieff’s work, the Enneagram through Helen Palmer, and A.H. Almaas the diamond heart work.

From these multiple areas of specialization and her first-hand experience with integrative practice and therapy, Therese was beginning to synthesize her unique blend of insights in health and healing into the concepts of harmony and balance in body, mind and spirit.

RETREAT ORGANIZATION

Art of Travel

Julia and Mariana are the founders of Art of Travel, a boutique agency, member of Serandipians by Traveler Made, specialized in client itineraries.

Their purpose is to transform travel dreams into unique trips. They unite consultancy, expertise and networking to surprise and deliver the best experiences to the customers with Small details, care and total dedication to your trip

RESERVATION AND CANCELLATION POLICY

Single Premium Room Package €3,850 Euros (€861.00 Euros deposit required to hold your spot)

Double Premium Room Package €3625 Euros (€908.50 Euros deposit required to hold your spot)

• cancellation by 07/25/2022 – no cancellation costs will be charged*.
• cancellation after 07/26/22 or in case of no-show – 100% of the reservation will be charged.
• €400 Euros deposit are non-refundable*

Payment in full, or deposit + 2 installments (June and August). See the program PDF or contact us for details.

REGISTRATION: send a message to Contato@artoftravel.com.br

All material and information presented by Blueberry Bunch is intended to be used for educational purposes only. The statements made about products, supplements, or treatments have not been evaluated by the Food and Drug Administration (FDA). The information on blueberrybunch.com is not intended to treat, cure, or prevent any condition or disease. Please consult with your own physician or health care practitioner before making changes to your diet, exercise routine, or lifestyle.

A culinary experience with Karina Bonnadiu and Luciana Ferraz

PROGRAM

Learn how to choose ingredients that will naturally support your body based on the Ayurvedic principles of “sad rasa” (six tastes)

Demonstration of a vegetarian menu including appetizer, main course, and dessert

Tasting of all recipes

E-book including recipes, substitutions and bonus for you to adapt in your kitchen

MENU

Appetizer: Feta Dill Gluten Free Bread / Cashew Cream Cheese (requeijão) / Labneh with za’atar

Main course: Falafel with Mint cream / Quinoa tabbouleh

Dessert: Chocolate Tahini Pistacchio Tart

+1 Bonus recipe!

REGISTRATION

Thursday Feb, 3rd / 10:00am – 2:00pm / Hibiscus Island (Miami Beach)

Investment: $150

SIGN-UP

* Class in person and in English

** Proof of a Negative Covid test will be required by all participants (pharmacy test is ok)

*** Limited space!!!!!

QUESTIONS?

Don’t hesitate to send a message or email me at info@blueberrybunch.com.

^{All material and information presented by Blueberry Bunch is intended to be used for educational purposes only. The statements made about products, supplements, or treatments have not been evaluated by the Food and Drug Administration (FDA). The information on blueberrybunch.com is not intended to treat, cure, or prevent any condition or disease. Please consult with your own physician or health care practitioner before making changes to your diet, exercise routine, or lifestyle.}

A guided detox program with Luciana Ferraz

AT A GLANCE

Join this 5-day group cleanse with Luciana Ferraz to rejuvenate your body and mind. As we cleanse and nourish following Ayurvedic and Integrative Nutrition principles, we will explore the six tastes and their significance on our state of balance.

It takes place November 15th – October 19th, and you’ll receive everything you need for a successful cleanse.

Goals of an Ayurvedic Cleanse:

• Remove physical, mental and emotional ama (toxins) from deep within your system.
• Give your digestive fire (agni) a pause to rekindle itself.
• Halt your exposure to toxic substances.
• Cleanse your body, allowing prana (life energy) to flow freely again.
• Step away from unwanted habits, pause for reflection and create healthier habits.

Other benefits of seasonal cleanses:

• Clarity of mind, greater sense of presence and better focus
• Increased energy and vitality
• Improved sleep quality
• Diminished inflammation, chronic pain and allergies
• Clearer, glowing skin

REGISTRATION, DETAILS AND MORE

Monday, November 15th – November 19th

Investment: $595 (credit card)| $580 (Venmo @Luciana-Ferraz-1)

*$30 delivery included

Location: Online + Meal delivery

Deliveries: Sunday, Tuesday and Thursday

What’s Included:

• 5 days of delicious Ayurvedic food prepared by Chef Leila Pires (all meals included)
• Program opening webinar
• Daily Q&A through WhatsApp group during the program 
• Daily inspirational messages and cleansing tips
• E-book with supporting materials including recipes, articles, healthy shopping list, and more
• E-book on Ayurveda daily practices for overall well-being
• 10% off your first Ayurvedic session with Luciana (held after program week)

BOOK NOW

Contact info@blueberrybunch.com to select paying with Venmo. Credit card includes a 3% processing fee.

After booking, get in touch to let us know if you have any food allergies. This cleanse includes nuts.

CLEANSE SCHEDULE

We follow a time-tested protocol based on the core principles of Ayurveda and Integrative Nutrition. This protocol is specifically designed to support detoxification, natural purification and proper nourishment while building digestive strength and integrating self-care routines.

3 Days Before: Webinar

Information to come via WhatsApp about the webinar taking place the week prior to the program.

Days 1 – 2: Purification

Plant-based diet, gentle exercise, breath work, simple meditation practices.

Days 3 – 4: Active Cleanse

A mono-diet of primarily kitchari, gentle exercise, breath work, simple meditation practices, eliminating toxic build-up, self-care routines

Day 5: Reintroduction

Identifying food sensitivities, introducing foods that are rejuvenating and easy to digest, and deepening self-care routines

Afterward: Rasayana, Rejuvenation

Sticking to your health goals; continuing to eat foods that are nourishing, unprocessed, rejuvenating and easy to digest; maintaining your daily self-care practices

QUESTIONS?

Don’t hesitate to send a message or email me at info@blueberrybunch.com.

^{All material and information presented by Blueberry Bunch is intended to be used for educational purposes only. The statements made about products, supplements, or treatments have not been evaluated by the Food and Drug Administration (FDA). The information on blueberrybunch.com is not intended to treat, cure, or prevent any condition or disease. Please consult with your own physician or health care practitioner before making changes to your diet, exercise routine, or lifestyle.}

Experiência culinária com Karina Bonnadiu e Luciana Ferraz

PROGRAMA

Aprenda sobre a escolha de ingredientes e afinidades com o corpo com um entendimento ayurvedico

Demonstração de execução de um menu inteiramente vegano e delicioso! (Entrada, Prato Principal e Sobremesa)

Degustação de todas as receitas

E-book de receitas com diferentes variações para adaptar na sua cozinha

MENU

Entradas: Pão de Sementes / Ricota de tofu e amêndoas

Prato Principal: Quibe de abóbora com creme de castanhas e limão / Salada de brócolis com maionese de abacate

Sobremesa: Potinho de chocolate

+1 receita bônus!

INSCRIÇÃO

Sexta-feira, 12 de Novembro / 10:00am – 2:00pm / Brickell Avenue

Investimento: $150

INSCREVA-SE

* Aula presencial em Português

**Teste de Covid negativo necessário para participar

***Vagas limitadas!!!!!

QUESTIONS?

Don’t hesitate to send a message or email me at info@blueberrybunch.com.

^{All material and information presented by Blueberry Bunch is intended to be used for educational purposes only. The statements made about products, supplements, or treatments have not been evaluated by the Food and Drug Administration (FDA). The information on blueberrybunch.com is not intended to treat, cure, or prevent any condition or disease. Please consult with your own physician or health care practitioner before making changes to your diet, exercise routine, or lifestyle.}

A guided detox program with Luciana Ferraz

AT A GLANCE

Join this group cleanse with Luciana Ferraz to rejuvenate your body and mind. As we cleanse and nourish following Ayurvedic and Integrative Nutrition principles, we will explore the six tastes and their significance on our state of balance.

It takes place on May 17th – 21st or May 21st – May 28th (with a weekend break), and you’ll receive everything you need for a successful cleanse.

Goals of an Ayurvedic Cleanse

• Remove physical, mental and emotional ama (toxins) from deep within your system.
• Give your digestive fire (agni) a pause to rekindle itself.
• Halt your exposure to toxic substances.
• Cleanse your body, allowing prana (life energy) to flow freely again.
• Step away from unwanted habits, pause for reflection and create healthier habits.

Other benefits of seasonal cleanses:

• Clarity of mind, greater sense of presence and better focus
• Increased energy and vitality
• Improved sleep quality
• Diminished inflammation, chronic pain and allergies
• Clearer, glowing skin

REGISTRATION, DETAILS AND MORE

CHOOSE 5 DAYS or 10 DAYS program for a deeper reset!

Monday, May 17th – 21st

Investment: $480 (Venmo @Luciana-Ferraz-1)| $494 (Credit card)

BOOK NOW

Monday, May 17th – May 28th (break on Saturday and Sunday)

Investment: $888 (Venmo @Luciana-Ferraz-1)| $915 (Credit card)

BOOK NOW

Location: Online + Meal delivery

What’s Included:

• 5 or 10 days of delicious Ayurvedic food prepared by Chef Leila Pires (all meals included)
• Program opening webinar
• Daily Q&A through WhatsApp group during the program 
• Daily inspirational messages and cleansing tips
• E-book with supporting materials including recipes, articles, healthy shopping list and more
• E-book on Ayurveda daily practices for overall well-being
• E-book on 360 Life Detox (BONUS exclusively for the 10 days program)
• 10% off your first Ayurvedic session with Luciana (held after program week)

Contact info@blueberrybunch.com to select paying with Venmo. Credit card includes a 3% processing fee.

CLEANSE SCHEDULE

We follow a time-tested protocol based on the core principles of Ayurveda and Integrative Nutrition. This protocol is specifically designed to support detoxification, natural purification and proper nourishment while building digestive strength and integrating self-care routines.

3 Days Before: Webinar

Webinar will take place on Thursday, May 13th. Link will be delivered on your WhatsApp group.

Days 1 – 2: Purification

Plant-based diet, gentle exercise, breath work, simple meditation practices.

Days 3 – 4: Purification – Active Cleanse

A mono-diet of primarily kitchari, gentle exercise, breath work, simple meditation practices, eliminating toxic build-up, introduction of self-care routines.

Day 5: Reintroduction

Identifying food sensitivities, introducing foods that are rejuvenating and easy to digest, and deepening self-care routines.

Afterward: Rasayana, Rejuvenation

Sticking to your health goals; continuing to eat foods that are nourishing, unprocessed, rejuvenating and easy to digest; maintaining your daily self-care practices.

Day 6 to Day 10: Reset and Repeat

This track is for those of you looking to deep dive into the cleansing process and prepare for the Summer Season with sustainable habits. During this second week, we will continue to explore clean eating, sadrasa (six tastes), and we will introduce how to begin detoxing other areas of your life such as household products, personal care, and more. Prepare to open your minds understanding what we add to our bodies, mind, and the environment.

QUESTIONS?

Don’t hesitate to send a message or email me at info@blueberrybunch.com

^{All material and information presented by Blueberry Bunch is intended to be used for educational purposes only. The statements made about products, supplements, or treatments have not been evaluated by the Food and Drug Administration (FDA). The information on blueberrybunch.com is not intended to treat, cure, or prevent any condition or disease. Please consult with your own physician or health care practitioner before making changes to your diet, exercise routine, or lifestyle.}

A guided detox program with Luciana Ferraz

AT A GLANCE

Join this 5-day group cleanse with Luciana Ferraz to rejuvenate your body and mind. As we cleanse and nourish following Ayurvedic and Integrative Nutrition principles, we will explore the six tastes and their significance on our state of balance.

It takes place April 12th – 16th, and you’ll receive everything you need for a successful cleanse.

Goals of an Ayurvedic Cleanse:

• Remove physical, mental and emotional ama (toxins) from deep within your system.
• Give your digestive fire (agni) a pause to rekindle itself.
• Halt your exposure to toxic substances.
• Cleanse your body, allowing prana (life energy) to flow freely again.
• Step away from unwanted habits, pause for reflection and create healthier habits.

Other benefits of seasonal cleanses:

• Clarity of mind, greater sense of presence and better focus
• Increased energy and vitality
• Improved sleep quality
• Diminished inflammation, chronic pain and allergies
• Clearer, glowing skin

REGISTRATION, DETAILS AND MORE

Monday, April 12th – 16th | $480

Investment: $480 (Venmo @Luciana-Ferraz-1)| $494 (Credit card)

Location: Online + Meal delivery

What’s Included:

• 5 days of delicious Ayurvedic food prepared by Chef Leila Pires (all meals included)
• Program opening webinar
• Daily Q&A through WhatsApp group during the program 
• Daily inspirational messages and cleansing tips
• E-book with supporting materials including recipes, articles, healthy shopping list, and more
• E-book on Ayurveda daily practices for overall well-being
• 10% off your first Ayurvedic session with Luciana (held after program week)

BOOK NOW

Contact info@blueberrybunch.com to select paying with Venmo. Credit card includes a 3% processing fee.

After booking, please get in touch to let me know if you have any food allergies. This cleanse includes small amounts of nuts.

CLEANSE SCHEDULE

We follow a time-tested protocol based on the core principles of Ayurveda and Integrative Nutrition. This protocol is specifically designed to support detoxification, natural purification and proper nourishment while building digestive strength and integrating self-care routines.

2 Days Before: Webinar

Information to come via WhatsApp about the webinar taking place Thursday, December 10th.

Days 1 – 2: Purification

Plant-based diet, gentle exercise, breath work, simple meditation practices and self-care routines

Days 3 – 4: Purification – Active Cleanse

A mono-diet of primarily kitchari, gentle exercise, breath work, simple meditation practices, eliminating toxic build-up, self-care routines

Day 5: Reintroduction

Identifying food sensitivities, introducing foods that are rejuvenating and easy to digest, and deepening self-care routines

Afterward: Rasayana, Rejuvenation

Sticking to your health goals; continuing to eat foods that are nourishing, unprocessed, rejuvenating and easy to digest; maintaining your daily self-care practices

QUESTIONS?

Don’t hesitate to send a message or email me at info@blueberrybunch.com.

^{All material and information presented by Blueberry Bunch is intended to be used for educational purposes only. The statements made about products, supplements, or treatments have not been evaluated by the Food and Drug Administration (FDA). The information on blueberrybunch.com is not intended to treat, cure, or prevent any condition or disease. Please consult with your own physician or health care practitioner before making changes to your diet, exercise routine, or lifestyle.}

A guided detox program with Luciana Ferraz

AT A GLANCE

Join this group cleanse with Luciana Ferraz to rejuvenate your body and mind. As we cleanse and nourish following Ayurvedic and Integrative Nutrition principles, we will explore the six tastes and their significance on our state of balance.

It takes place January 11th – 15th or 11th – 20th, and you’ll receive everything you need for a successful cleanse.

Goals of an Ayurvedic Cleanse:

• Remove physical, mental and emotional ama (toxins) from deep within your system.
• Give your digestive fire (agni) a pause to rekindle itself.
• Halt your exposure to toxic substances.
• Cleanse your body, allowing prana (life energy) to flow freely again.
• Step away from unwanted habits, pause for reflection and create healthier habits.

Other benefits of seasonal cleanses:

• Clarity of mind, greater sense of presence and better focus
• Increased energy and vitality
• Improved sleep quality
• Diminished inflammation, chronic pain and allergies
• Clearer, glowing skin

REGISTRATION, DETAILS AND MORE

YOU CAN CHOOSE 5 DAYS or 10 DAYS for a deeper reset!

Monday, January 11th – 15th

Investment: $480 (Venmo @Luciana-Ferraz-1)| $494 (Credit card)

BOOK NOW

Monday, January 11th – 20th

Investment: $888 (Venmo @Luciana-Ferraz-1)| $915 (Credit card)

BOOK NOW

Location: Online + Meal delivery

What’s Included:

• 5 or 10 days of delicious Ayurvedic food prepared by Chef Leila Pires (all meals included)
• Program opening webinar
• Daily Q&A through WhatsApp group during the program 
• Daily inspirational messages and cleansing tips
• E-book with supporting materials including recipes, articles, healthy shopping list, and more
• E-book on Ayurveda daily practices for overall well-being
• E-book on 360 Life Detox (BONUS exclusively for the 10 days program)
• 10% off your first Ayurvedic session with Luciana (held after program week)

Contact info@blueberrybunch.com to select paying with Venmo. Credit card includes a 3% processing fee.

CLEANSE SCHEDULE

We follow a time-tested protocol based on the core principles of Ayurveda and Integrative Nutrition. This protocol is specifically designed to support detoxification, natural purification and proper nourishment while building digestive strength and integrating self-care routines.

3 Days Before: Webinar

Information to come via WhatsApp about the webinar taking place Thursday, January 7th.

Days 1 – 2: Purification

Plant-based diet, gentle exercise, breath work, simple meditation practices and self-care routines

Days 3 – 4: Purification – Active Cleanse

A mono-diet of primarily kitchari, gentle exercise, breath work, simple meditation practices, eliminating toxic build-up, self-care routines

Day 5: Reintroduction

Identifying food sensitivities, introducing foods that are rejuvenating and easy to digest, and deepening self-care routines

Afterward: Rasayana, Rejuvenation

Sticking to your health goals; continuing to eat foods that are nourishing, unprocessed, rejuvenating and easy to digest; maintaining your daily self-care practices

Day 6 to Day 10: Reset and Repeat

This track is for those of you looking to deep dive into the cleansing process and starts the NEW YEAR with sustainable habits. During this second week, we will continue to explore clean eating, sadrasa (six tastes), and we will introduce how to begin detoxing other areas of your life such as household products, personal care, and more. Start the year by being mindful of what we add to our bodies, mind, and the environment.

QUESTIONS?

Don’t hesitate to send a message or email me at info@blueberrybunch.com.

^{All material and information presented by Blueberry Bunch is intended to be used for educational purposes only. The statements made about products, supplements, or treatments have not been evaluated by the Food and Drug Administration (FDA). The information on blueberrybunch.com is not intended to treat, cure, or prevent any condition or disease. Please consult with your own physician or health care practitioner before making changes to your diet, exercise routine, or lifestyle.}

A guided detox program with Luciana Ferraz

AT A GLANCE

Join this 7-day group cleanse with Luciana Ferraz to rejuvenate your body and mind. As we cleanse and nourish following Ayurvedic and Integrative Nutrition principles, we will explore the six tastes and their significance on our state of balance.

It takes place August 24 – 30, and you’ll receive everything you need for a successful cleanse.

Goals of an Ayurvedic Cleanse:

• Remove physical, mental and emotional ama (toxins) from deep within your system.
• Give your digestive fire (agni) a pause to rekindle itself.
• Halt your exposure to toxic substances.
• Cleanse your body, allowing prana (life energy) to flow freely again.
• Step away from unwanted habits, pause for reflection and create healthier habits.

Other benefits of seasonal cleanses:

• Clarity of mind, greater sense of presence and better focus
• Increased energy and vitality
• Improved sleep quality
• Diminished inflammation, chronic pain and allergies
• Clearer, glowing skin

REGISTRATION, DETAILS AND MORE

Monday, August 24 – 30 | $540

Location: Online + Meal delivery

What’s Included:

BOOK NOW

After booking, please get in touch to let me know what food allergies you have, if you have any.

CLEANSE SCHEDULE

We follow a time-tested protocol based on the core principles of Ayurveda and Integrative Nutrition. This protocol is specifically designed to support detoxification, natural purification and proper nourishment while building digestive strength and integrating self-care routines.

2 Days Before: Webinar

Information to come via WhatsApp about the webinar taking place Saturday, August 22

Days 1 – 2: Purification

Plant-based diet, gentle exercise, breath work, simple meditation practices and self-care routines

Days 3 – 5: Purification – Active Cleanse

A mono-diet of primarily kitchari, gentle exercise, breath work, simple meditation practices, eliminating toxic build-up, self-care routines

Day 6 –7: Reintroduction

Identifying food sensitivities, introducing foods that are rejuvenating and easy to digest, and deepening self-care routines

Afterward: Rasayana, Rejuvenation

Sticking to your health goals; continuing to eat foods that are nourishing, unprocessed, rejuvenating and easy to digest; maintaining your daily self-care practices

QUESTIONS?

Don’t hesitate to send a message or email me at info@blueberrybunch.com.

All material and information presented by Blueberry Bunch is intended to be used for educational purposes only. The statements made about products, supplements, or treatments have not been evaluated by the Food and Drug Administration (FDA). The information on blueberrybunch.com is not intended to treat, cure, or prevent any condition or disease. Please consult with your own physician or health care practitioner before making changes to your diet, exercise routine, or lifestyle.

This past month has been incredibly challenging. Our survival mode has kicked-in and there is a rise in global consciousness.  We are all doing our best to prevent the spread of the coronavirus by taking care of ourselves, family, friends, and our communities.

As an Ayurvedic healer, many of my clients reached out asking for tips on improving their immune system during this time of crises.  Before I start talking about Ayurveda is important to remind that the CDC and the WHO have a lot of online resources and are the authorities on the prevention and safety measures for the COVID-19 (coronavirus disease). Be informed so you keep unnecessary fear and anxiety away. 

Ayurveda is an ancient healing system that focuses on the prevention of diseases. Fundamentally Ayurveda believes that our bodies are free of “dis-ease” when we are in harmony and aligned with nature.  On the other hand, when we stress our bodies and don’t pay attention to the environment around us, we begin creating disharmony and eventually “dis-ease”.

Below are a few “tips” that I want to share on supporting your immune system for overall health and well-being.  

Food as Medicine

The health of your gut is important for your overall health and immunity.  During Kapha season (late winter/spring) eat warm, cooked, light and easy to digest foods to support overall digestion. Avoid fried, heavy, dairy and mucus producing foods (ex:bananas, milk, cheese).  Avoid refined sugar and carbs! Cook with spices such as ginger, mustard seeds, turmeric, cinnamon, black pepper, garlic and clove.

Water

Drink warm liquids avoiding cold beverages and ice as it creates constriction, stagnation and congestion. Ginger tea, CCF tea, Turmeric-ginger tea, Tulsi tea and sipping on plain warm water are wonderful choices to keep your body hydrated and to support digestion.

Breath

Our breath is vital!  It is our first action when we are born and our last action before we leave this world. Pranayama is one of my favorite practices as it eases the mind, helps balance your body’s energetic channels, and strengthens your lungs. 

Sleep

Get enough sleep and rest.  When we sleep 7-8 hours per night, our bodies have the opportunity to repair, regenerate and digest not only food, but also emotions and the overload of information from our day. Your metabolism is more prominent at this time and a complete night of sleep is essential for good health and strong Ojas (vitality).  Avoid late nights by going to bed around 10pm. 

Exercise

Regular physical activity early in the morning increases stamina and stimulates the immune system while promoting circulation and burning accumulated fat.  Choose grounding and outdoor exercises that are enjoyable. Avoid over exerting and depleting exercises.  

Meditation & Positivity

Cultivate happy thoughts! In difficult times a clear, steady and positive mind is essential to maintain a healthy immunity system. Meditation is a wonderful practice to lower anxiety levels and bring you a sense of calm. If you are new to meditation, there are many APPs that can guide you on starting a daily practice.  Start with a 5-10min practice each day slowly increasing to 15-30min.  Some of my favorite apps are Calm and Insighttimer.

Dinacharya

Having a self-care routine is essential in creating a harmonious rhythm between your body-mind and the nature around you.  If you don’t have a daily routine yet refer to this article on Dinacharya and consult an Ayurvedic Practitioner that can guide you on creating a unique routine just for you. 

Herbs

Ayurveda has many wonderful herbs and ancient formulas to strengthen your immune system.  Because Ayurveda believes in bio-individuality and each person’s unique constitution, is extremely important to consult your practitioner if you are interested in taking ayurvedic herbs.  Is also important to consider that Ayurveda uses ancient vedic formulation, or a combination of herbs with a carrier instead of a single herbs as listed below. The list below is to get your curious about this wonderful science. 

Ginger – clears phlegm, expectorant, diaphoretic.  Using ginger in teas or everyday cooking is very helpful in aiding a sluggish digestion and clearing ama (toxins) from your digestive system.

Turmeric – antiseptic, antibacterial, antioxidant, aids digestion, cough. Turmeric is great for cooking, seasoning and should be consumed in small doses. 

Clove – cold, congestions, cough, increases agni and improves digestion, toothache and gum infections. Clove is used in traditional ayurvedic preparations such as Sitopaladi and Talisadi. Is also a great addition to your morning oatmeal and cooked spiced fruits because of its distinct flavor.

Guduchi – anti-inflammatory, fever reducer, immune system support, infections.  In low grade fevers guduchi is given with mahasudarshan and a pinch of pippali (long pepper).

Tulsi – antipyretic, decongestant, antibacterial, expectorant.  A tea of tulsi with cinnamon, cardamom and lemon grass can be used in the first signs of cold. 

Pippali – kapha reducer, low agni and sluggish digestion, immunity, mucus, rejuvenative for the lungs. A tea of ginger with a pinch of pippali can be given for weak lungs.  

In positivity, 

Luciana AWC, CHC, RYT, AYT

Resources: Sahasrayogam – Dr.G. Prabhakara Rao; Bhavaprakasa Vol.1 – Prof. K.S. Srikantha Murthy ; Ayurvedic Medicine – Sebastian Pole; M.A,Sc.; Texbook of Ayurveda, General Principals of Management and Treatment Vol. 3 – Vasant Lad,

All material and information presented by Blueberry Bunch by Luciana Ferraz is intended to be used for educational purposes only. The statements made about products, supplements, or treatments have not been evaluated by the Food and Drug Administration (FDA). The information on bluberrybunch.com is not intended to treat, cure, or prevent any condition or disease. Please consult with your own physician or health care practitioner before making changes to your diet, exercise routine, or lifestyle.

In this workshop, you will learn the origins of the ancient science of Ayurveda, receive an assessment of your doshas and their main characteristics, discover a daily routine that aligns your mind and body with the rhythms of nature, and get hands-on experience with dinacharya practices. You will want to wear yoga clothing, bring a bathing suit or shorts, top and towel. It will be a lot of fun!