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.}

Join us and restore your beauty from the inside out.

Ayurvedic Health and Wellness Coach Luciana Ferraz and Fernanda Jabali invite you to The Rejuvenation Retreat in India January 31 – February 8, 2020. In a place overflowing with Ayurvedic living and tropical beauty, you’ll have a unique opportunity to renew your mind and body and deepen your knowledge of the “science of life.”

SKIP TO REGISTRATION

MORE DETAILS

ABOUT THE LOCATION

The AyurSoma Ayurveda Resort is located in Somatheeram, an Ayurvedic village with 60,000 square meters of tropical gardens in the state of Kerala, South India. It offers stunning sea views and is within walking distance to Chowara Beach. Both the resort and the village have been recognized with numerous national and international awards for excellence in Ayurvedic treatments. Learn more (starting on page 10) or watch a video clip.

RETREAT SCHEDULE

Every day, we will enjoy purification, relaxation and rejuvenation through an Ayurvedic routine consisting of yoga, meditation, consultations with Ayurvedic medical doctors and treatments tailored for your doshas. Learn more (starting on page 8).

PAYMENTS AND CANCELLATION/REFUND POLICY

• A non-refundable deposit of $500 per person is required to hold your space for this retreat and it is due at the time of registration.
• For the remaining amount, you have the option of paying in full or setting up a payment plan.
• After you submit the registration form below, we will follow up to initiate your choice of payment via credit card or debit card.
• The full amount is due by October 15, 2019.
• If you have to cancel, a full refund minus the $500 deposit will be issued as long as you cancel by November 30, 2019.
• Travel health Insurance is mandatory.

RATES AND WHAT’S INCLUDED

• Accommodation in double room (shared with a roommate) or single room of choice with a sea view (See room rates and descriptions starting on page 2.)
• Initial, daily and final consultation with Ayurvedic doctors
• Free medicines during the treatment period
• Protocol to take home (cost of medicine not included)
• Daily Ayurvedic treatments (2 hours per day for 7 days)
• Delicious Ayurvedic vegetarian breakfast, lunch and dinner
• Individualized diet recommended for your dosha
• Ayurveda class
• Cooking class (upon availability)
• Guided yoga and meditation
• Transfer from Trivandrum Airport (TRV) to/from AyurSoma Ayurveda Resort
• Other resort amenities

WHAT’S NOT INCLUDED

• Transatlantic flights from the USA or Brazil to India
• Domestic flights to Trivandrum (TRV)
• Personal expenses and gratuity
• Travel insurance
• International health Insurance (mandatory)
• Flight changes and cancellations
• Visa fee
• Additional Ayurvedic treatment and herbs
• Cost for optional excursions and outings

ABOUT YOUR GUIDES

Luciana Ferraz is an Ayurvedic Wellness & Health Counselor, Integrative Nutrition Health Coach and Yoga teacher. She empowers clients to implement a healthier lifestyle and harness the body’s natural ability to heal itself and work to its greatest potential. She has a degree in Ayurvedic Wellness from Sai Ayurvedic College, an Integrative Nutrition Health Coach certification from The Institute of Integrative Nutrition and certifications from Yoga Alliance and Evolutionary Global Prana Vinyasa Yoga. Luciana has also completed the Gurukulu Program from the Institute of Ayurveda in Pune, India, and also holds a bachelor’s degree from Rollins College. She is currently completing a practitioner program and internship at Kerala Ayurveda Academy and Clinic in Kochi and Bangaluru. More about Luciana

Fernanda Vivone Jabali specializes in life mediating, chanting and heart-centered hypnotherapy. She has participated in PTI (Personal Transformation Intensive) retreats for the past two years and looks forward to assisting in future workshops. While she completes her internship in heart-centered hypnotherapy through the Wellness Institute in Seattle, Fernanda is helping develop and open Heart’s Tapestry, South Florida’s first community Healing Center. A native ofSao Paulo, Brazil, Fernanda also holds undergraduate degrees in psychology and sociology and a master’s degree in child development.

REGISTRATION

HAVE A QUESTION?

Send a message to: 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.

Whether you’re planning a visit with loved ones, a business trip or another adventure, thinking ahead with a holistic approach can make your flight more enjoyable and get you to your destination feeling your best.

There’s no doubt flying can take a toll on your body, especially with frequent or long-distance travel. Throughout my years of flying, I’ve developed a strategy for healthy air travel that helps me enjoy being on the plane, lower the effects of jetlag and restore balance to my body. Add some of these ideas to your upcoming travel plans if you’d like to arrive feeling more relaxed, refreshed and healthy.

1. Understand how travel affects your body

When you fly, your vata can naturally be aggravated, causing gas and bloating. Traveling also naturally dehydrates the body. Consuming nurturing foods is one of your best allies in preventing jetlag, balancing your vata and transforming you into a pro traveler.

Not familiar with vata? Vata is one of the three doshas, a foundational concept in Ayurveda that can help you understand yourself better. Doshas are essentially energetic forces found within everyone and everything, but in different ratios. When your doshas become aggravated or imbalanced, they can disrupt your body in many ways. The good news: Ayurveda offers many natural remedies to restore balance, heal and even prevent health issues.  

2. Nourish and hydrate your body with healthy air travel in mind

• Eat a healthy meal with greens and low-sodium foods before boarding so you are not at the mercy of high-sodium airline foods.
• Drink plenty of water before and during the flight to stay hydrated. Dehydration increases jet Take tea bags of your favorite herbal caffeine-free tea. Peppermint and ginger are great choices to sooth your stomach, and chamomile will help you to relax and sleep on overnight flights. Bring an empty water bottle that you can refill and keep with you, too.
• Consume fruits high in vitamin C like oranges and lemon to give your immune system a boost prior to flying. Drinking water with lemon is a great choice.
• Consider supplements like the I Travel Well liquid extract from Banyan Botanicals. I add it to water, and I love that it helps calm the mind and energize the body.
• Pack healthy foods. Nuts are my go-to food when I fly. I roast raw nuts at home with lots of different herbs, vata pacifying spices and a touch of pink salt so they are full of flavor. Healthy snacks like nuts and fresh fruit can also be great for curbing hunger during meetings or excursions, until you’re able to grab a healthy meal.
• Avoid alcohol and coffee. It’s not only going to increase your jetlag upon arrival, but the sugar in certain drinks can also agitate you and prevent sleep.

3. Dress comfortably

I am one not to compromise style, especially if traveling for business or arriving at a stylish destination. At the same time, I’ve learned that there is no point in looking good at boarding and a complete wreck at my destination.

• Wear clothing made with soft stretchy fabrics and comfy tops. The last thing you want is to have your belly compressed by skinny jeans and tight buttons during a flight. Cashmere, cotton tops and leggings are great options.
• Bring layers. Airplanes tend to be cold, so I always have a few layers in my carry-on and an extra pair of comfy socks.
• If you wear high heels, leave them for when you land. A good pair of sneakers is my best friend walking through terminals and the easiest fit after a long flight.
• Stow jewelry if you can. Fingers and wrists get swollen during flights. When possible, I keep my rings, bracelet and watch inside my carry-on or purse. It’s not only more comfortable to sleep, but I won’t have to use soap to squeeze the rings off of my fingers.

4. Tune into your personal care

Your skin can be affected by the airplane’s dry air and also LED lights. Most of the time, I wash my face with mild soap and hydrate my face and eye areas more. There is a good selection of balms and face oils that work wonders.

• If you wear makeup when you fly, apply a serum prior to boarding and add a thick layer of moisturizer under your makeup. Before arrival, you could even use wipes to freshen up your face and apply a quick coat of makeup.
• Protect your skin from LED lights and sunlight. Most plane windows are not tinted and will cause skin damage. The LED lights have the same effect as sunlight, so apply your SPF as your part of your normal beauty routine.
• Flight attendants swear by face mist. I took their advice and on long flights I carry a small bottle of rose water or jasmin. I not only love the smell, but also keeps my face hydrated.
• Hands and cuticles also need care. Carry a travel-size hand cream and apply as often as possible.

5. Relax and get your Zs

While there are plenty ways to pass the time on a flight, air travel can offer you can that perfect opportunity to do what can be challenging elsewhere: simply relax. Try these ideas to get as much R&R or Zs as possible.

• Try to avoid blue light. I personally prefer reading over watching movies or working on any electronic device. The blue light will affect your levels of sleep-inducing hormone melatonin. Reading can also help you fall asleep. If you do watch a movie or work on your computer, listen to calm music after—it will help you to relax.
• Mediate! Even if you are not familiar with this practice, there are plenty of apps with guided meditations that are super helpful at all times. I use the Insight Timer app during flights. It helps me to stay relaxed but also prevents me from listening to the loud engine noise.
• Follow a bedtime routine. If you’re taking an overnight flight, brush your teeth, wash your face and follow as many other bedtime rituals as possible. Bring an eye mask as well. Sunlight is a major part of our internal (circadian) clock, so I find that a soft eye mask helps my body adjust to a new time zone.
• Apply lavender, Jatamansi and nutmeg oils on the crown of the head and temples. These essential oils can promote better sleep. You can apply them to pillows and bedding as well. Look for a USDA organic source, such as Floracopeia.

6. Make adjustments upon arrival

There are few things I like to do at my new destination to give me a fresh start, and they help me recover from jetlag.

• Continue drinking water and eating nourishing meals. Green juices are another favorite for healthy
• Eat smaller portions more often during the first few days if changing time zones. I find this helps me adjust to the local meal times.
• Take a nice shower using favorite lotions and potions. This practice makes me feel grounded and like I’m at home.
• Do self-massage (abhyanga) upon arrival, which nourishes your tissues and is very grounding for the nervous system. Choose an oil appropriate for your constitution:
  • Vata: a warm, grounding oil like untoasted sesame or almond
  • Pitta: a cool, hydrating oil like coconut
  • Kapha: a light, warming oil like almond or sesame
• Schedule extra time for rest after a long day of adventure, meetings or running around, or even in between activities.

Next time you fly, experiment with some of my tips and see what works best for your own body.

Here’s to healthy, comfy and safe travels!

Luciana

Hello! I am so excited to have launched my new Blueberry Bunch blog and website. It’s a place for you to come explore the meaning of wellbeing and what it means to you.

What aspects of your wellbeing are important to you?

Do you want to learn about Ayurveda and how to incorporate it into your daily life?

• Gain an appreciation for healthier foods?
• Reduce unhealthy cravings?
• Learn ways to deal with daily stressors?
• Achieve your desired healthy weight?
• Sleep better? Feel more vibrant, confident and even younger?
• Enjoy better overall life balance?

If you answered “yes” to any of these questions, there are many ways I can support your goals.

Get inspiration you need from the Blueberry Bunch blog, and directly from me.

As an integrative nutrition health coach, certified Ayurvedic counselor and certified yoga instructor, I live to inspire, educate and motivate healthy lifestyle changes within individuals and groups who seek a more balanced and integrative (or holistic) way of living. I’ll be sharing inspiration for you right here on the Blueberry Bunch blog. I’ll deliver it directly to you if you join my newsletter. And I’d love to explore other personalized support with you.

My approach is based on a longtime interest and study of holistic practices.

I developed an interest in healthy living as a teenager, and it inspired me to adopt a cleaner diet and practice yoga. But once I worked in the corporate world for a while, I got burned out. I realized the negative effects of living a stressed-out life. I was constantly running to retreats, yoga classes and cleanses in India to undo the daily neuroses I was living. And I wanted to save everyone I worked with, too, from the unhealthy food in planes and conference rooms, from the lack of work-life balance and so much more. It led me to pursue a higher quality of life with greater balance and knowledge—and I absolutely love using all I’ve learned to motivate and empower others who want restoration for their mind, body and soul.

Don’t just take it from me.

Troy Ludgood, managing director at Head of Core Fixed Income shares, “Prior to working with Luciana, I was easily agitated, had lost motivation for work and found my ‘funks’ to be occurring frequently. The sessions with Luciana have worked in ways that previous efforts have failed. I now feel a richness about life and a sense of purpose and excitement that I haven’t felt in decades.” See what other happy clients are saying.

Let’s stay connected, shall we?

I believe wellbeing is much more than looking after our bodies, and I’ll be sharing many ways you can do that right here on my Blueberry Bunch blog. To explore what it looks like for you:

• Join my newsletter (below) to get inspiration and event notices delivered right to you.
• Browse my website to see how I can tailor support specifically for you. (I specialize in Individual Health Coaching, Wellness at Work, Ayurveda, Group Health Coaching, Detoxes and Yoga.)
• Stay connected on Instagram and Facebook.

Until next time, here’s to a healthy, happy you!

Luciana

It’s that time of year once again, the holiday season is upon us. Lights are going-up, tree-stands are appearing on street corners, and party invites are going out. The frenzy is starting to build. But this year, STAY FIT 305 wants to help you keep a serene outlook in the face of stressful family gatherings and chaotic holiday shopping.

We enlisted Health Coach Luciana Ferraz of Blueberry Bunch to share some top tips on how to stay relaxed as the end of the year, and all it brings, approaches.

Here are six top tips for staying calm, cool, and collected during the holiday season.

1. Meditation. Allow time to sit quietly for 10 – 20 minutes when you wake up. This practice will set the tone for your day and will slow down any anxiety or stress that you may be feeling.
2. Breath. We can all attest that the more we run around, the more we can get bogged down by feelings of anxiety. A simple breathing technique can re-center your body-mind connection, providing you a sense of peace. Try full belly breaths by inhaling and exhaling slower for 5 minutes or so. This is a great practice at a busy shopping mall, or on your way to a family dinner.
3. Make time for movement. Maintaining an exercise routine during this time of the year is key. Exercise naturally boosts serotonin levels which contribute to lower stress levels. Exercising will also burn those extra calories that you may consume from so many social activities. Check-out STAY FIT 305’s 10 Tips For Staying Fit During the Holidays.
4. Get your ZZZZs. Getting plenty of sleep is not only good for your skin and immune system and energy levels, but also for your mood. Rest as much as possible, cat naps count too!
5. Make your home a calm environment. Diffuse essential oils and light candles around the house. Making your environment feel cozy gives you the opportunity to relax and unwind when at home.
6. Schedule some ME time: Caring for yourself is the first step in caring for others. Schedule some time for a massage or any other pampering activity that appeals to you. You will be more open and present to others.

Luciana Ferraz is an integrative nutrition health coach, who founded Blueberry Bunch to help busy people discover their ideal work-life balance and better manage the stress of everyday life.

As seen on stayfit305.com. Luciana collaborated with Randi Imas.