Whitney Ayers

About Whitney Ayers

http://highvibewellness.com

Posts by Whitney Ayers:

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Savory Split Pea Soup! Vegan + Delicious

Whitney Ayers

  Healing Split Pea Soup. Vegan, simple and so delicious! 

This is a favorite way to get cozy, feel nourished and also get some vegan protein in :))

Ingredients:

  • 1 yellow onion chopped 
  • 3 cloves garlic chopped 
  • 3 tablespoons coconut oil 
  • 1 tsp dried oregano
  • 2 tsp sea salt
  • 1 tsp ground black pepper
  • 2 cups carrots chopped into small pieces 
  • 2 cups red potatoes, washed and chopped 
  • 1 lb dried split green peas 
  • 8 cups filtered water 
  • salt & pepper to garnish 

Cooking Instructions: 

  1. Add coconut oil to a large pot over medium heat. 
  2. Add onions, garlic, oregano, salt and pepper and sauté until the onions are almost translucent. About 10 minutes. Add carrots, potatoes, split peas, and water.
  3.  Bring veggies to a boil, then reduce heat to simmer uncovered for about 55-60 minutes, this will be when the peas are soft. 
  4. Remove 2 1/2 cups of soup and place into a heat safe bowl. Puree with an immersion blender. Or if you don’t have an immersion, you can place the 2 ½ cups into a blender.
  5. Just be careful not to close the blender lid fully or the heat will blow the lid off! Lol 
  6.  Puree the 2 1/2 cups then return to the main pot.
  7.  Season with freshly cracked pepper and pink sea salt to taste. 

Top with chopped green onion or fresh herbs for an extra boost! Enjoy 🙂 

 

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Empower Hour Session + Bonus

Whitney Ayers

Hi my loves,

During this time, we are realizing how vital prioritizing our health is. Taking small actions each day to better our connection to self and to our well-being is how we make the greatest impact. So what are the small changes that you need to make?

Well this is unique to you!

I’m here to help you hone-in on what it will take to get you eating, moving and thriving with the best routines designed for you. That’s why I’m offering my Empower Hour Session once again. This is where I can sit with you (on zoom) and we can map out strategies and get to the bottom of some underlying issues. Enabling me to set you up with the most powerful tools just for you.

As a BONUS: To ensure you’re on the right track, I’m offering a free check-in session. This is where I can follow-up on your progress and together we’ll make any adjustments that might be needed. Plus knowing we’re meeting up once again is a powerful way to make sure you stay on track!

The Empower Hour Session offers:

  • One-on-One 60-minute coaching session where we will go deep!
  • I’ll go over food, supplements, movement and daily routines with you 
  • You will receive guidance on your most pressing issues & blocks 
  • We will focus on implementing a few new + powerful tools that you can apply immediately for lasting results 
  • You’ll be empowered with more knowledge and confidence to meet your goals 
  • BONUS: Sign-up now and you’ll receive an additional follow-up session. I’ll connect with you to make sure the tools you’re using have been implemented and are still working for you
  • Empower Hour investment + Bonus Coaching Session is $143
  • If you’re with The Eco Babe Collective it’s available to you for only $99 xx 

Please know that optimal health and happiness doesn’t have to take forever.

Meet-up with me and let’s get your High Vibe Wellness started.

Email: StarCleanse@gmail.com with any questions or to get signed-up 🙂

All the best in Health,

Whitney

 

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Vegan. Paleo. Energy Bites!!

Whitney Ayers

This is a super quick snack that I use with my clients who are deep into training and in need of a quick source of fuel. These little wonders have an amazing source of protein, healthy fats and minerals to make for an efficient snack that is also very delicious.

These bites also have one of my favorite ingredients, Artisana Coconut Butter!

If dates are nature’s caramel, then coconut butter is nature’s frosting. It is so good with only 2 grams of natural sugar per 2 tablespoons a serving.

Making these Bites; Raw, Vegan and Paleo Approved!

Another great thing, this recipe is all of the fun without the mess of a food Processor, which is a huge plus!

All you need are a couple of ingredients and a few minutes to put these little guys together.

  • 12 Dates
  • Fresh Blueberries
  • Shelled Pistachios
  • Almond Butter
  • Coconut Butter (Artisana Coconut Butter)
  • Cinnamon
  • Sea Salt

Start by splitting open the Date with a knife on one side, gently open it and remove the pit.

Continue with all 12 Dates. Next, stir the coconut butter (if melted) with a spoon until it’s all mixed together and scoop out a small amount (if your butter is hard, then just scoop out a 1/2 teaspoon size amount with a spoon)

Now line the inside of each date with coconut butter.

Next, do the same with the almond butter. Just spoon a small amount into each date.

Now sprinkle a bit of sea salt and cinnamon over the dates so they stick to the almond butter.

Take the pistachios and place a couple on top of each date. Then place some blueberries in the center of each one as well. And voila!

You now have some awesome, delicious & High Vibe Wellness approved energy bites!

Make sure to store them in an air-tight container in the fridge for extra chewy goodness 🙂

You can use these to fuel you through your day, or you can enjoy them as a sweet protein treat at night. xoxo

Enjoy!

To Health & High Vibrations,

Whitney

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Self-love + healthy choices

Whitney Ayers

Listening. Trusting. Nurturing. 

In a time where we realize the importance of health. I wanted to remind you of the importance of how we love ourselves is a direct reflection of how we care for ourselves.

We might here about self-care and self-love practices and think they’re just woo woo. Or maybe they’re something you’ll get to if you ever have that extra time… 

But the truth is, they are the foundation to health. The level of how you truly show up and love yourself, is how well you will inevitably feed, nourish and fuel yourself. 

When you approach yourself with love, you can tune-in and care for yourself better than ever before. We begin making better choices. With love, we start to care for ourselves over punishing or depriving. 

We desire to nurture our body to give us the energy we seek. Instead of fueling it with fake foods and drinks. 

We start to naturally have subtle aversions to items that we once never looked twice at, but now they just feel off.

Like that 4pm soda, an after dinner drink or that recurring dessert loaded with too much sugar. With a loving response we know it’s not the best choice anymore. 

We start feeling into healthier options, and actually trying them out. 

So many people say to me ‘I KNOW! I KNOW!’ Referencing what they need to change. 

But do they DO it…? No. 

And neither did I for so long. 

I KNEW what I was doing wasn’t serving me, but I was not my priority. 

Work, time, pushing, ignoring, moving faster so I wouldn’t have to sit with my true feelings. 

Numbing out when things felt too hard. 

Ignoring the signs my body would give me.

Until they began to scream too loud to ignore.

Then my life just became too far out of alignment to no longer do something. 

 

This is where I find my clients. They may logically ‘know’ but they aren’t sure where or how to start.

 This is when it becomes imperative to learn what you uniquely require. 

How to tune-in?

How to love yourself?

How to FINALLY put yourself, not just on the list; but at the top?

I know, WORK, KIDS, FAMILY, EXPECTATIONS…

The list goes on, but it won’t be in full effect; if you aren’t on it too!

I work with incredibly powerful people doing amazing things out in the World. And they would not be thriving if they put themselves low on the list. They are fueled, they are cared for and now they’re making great progress in all aspects of life.

And you deserve that too 🙂

To find that capacity of deep self-love and care that will see you through.  To hone-in on what you require to operate at your very best. To eat, move and create a routine that serves you.

You deserve that babe xx

 

CLEANSE your toxic patterns.

HEAL your relationship to food and self.

SHINE from within!

 

If you feel called to step-up and be led with loving care and support, I am here for you xx 

Love,

Whitney

Starcleanse@gmail.com

Subject- High Vibe Wellness (for $50 off any coaching session/package)

 

chaga latte
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Medicinal Mushroom Latte

Whitney Ayers

Chaga Maca Latte

 

This energizing morning drink is the perfect way to add some extra healing properties to your morning brew. I went ahead and added chaga, cordyceps, Lion’s Mane, maca, turmeric and MCT oil. It turned out delicious!

So why add all of these crazy sounding things? Well here’s some quick info on these lovely ingredients and why I like to cycle them into my morning routine. Keep in mind, this doesn’t have to be every day. But adding them to your rotation will ensure some awesome health benefits and increase your daily energy too.

Chaga is a healing mushroom that has been used for centuries in high altitudes to increase circulation, boost the immune system and assist the liver in detoxification. Adding it to your morning tea or coffee works great because the hot water helps to bring out the healing properties making it much easier for body to utilize.

Lion’s Mane (google this one!) it is a stunning mushroom. It looks like a majestic lion. This is a wonderful way to increase focus and mental clarity.

 

Cordyceps are a mushroom that I feel almost immediately. They increase respiratory function in a way that helps me breathe much deeper and workout longer. Some key benefits include:

  • Increased Immune Function
  • Improve Stamina and Athletic Performance
  • Improved Liver Function and Detoxification!
  • Fight Respiratory Infections

Maca provides great stamina and energy. It was used back in the day for warriors to eat before battle. They got a huge surge of energy and a hormonal boost as well. Maca has the ability to help boost testosterone when needed and helps to balance hormones in general.

Maca is also an adaptogen. This root helps your body handle stress much easier over time. It actually strengthens the bodies ability to tolerate stressful situations with more ease. That way cortisol isn’t coursing through your veins at every annoying situation. This creates a much healthier body and helps the immune system from becoming overtaxed with everyday life.  This is essential if you have a busy schedule, deal with stressful traffic or even have intense workouts. The adaptogens will help you immensely over time. Yes please!

Okay, here’s how I make it 🙂

Chaga Maca Latte 

  • French Press of Organic Coffee
  • 2 tsp. MCT Oil
  • 1/8 tsp. Chaga
  • 1/2 tsp. Cordyceps
  • 1 tsp. Lion’s Mane
  • 1 tsp. Maca
  • 1 tsp Turmeric
  • 1 tsp Vanilla extract
  • dash of cinnamon
  • dash of cayenne

 

Start by steeping the Chaga, Cordyceps and Lion’s Mane with my coffee grounds in the french press.

Once it has brewed I add 8oz. to the blender. Next I add the maca, turmeric, mct oil and vanilla.

I then blend it for about 10 seconds, keeping the lid slightly off to let the steam out so the blender doesn’t explode 😉

Then I pour about a half a cup of the mushroom coffee blend from the french press into a mug, then I add the blended mixture (this serves 2) to each cup. It makes a beautiful frothy drink. I then finish it off with some cinnamon and cayenne on top.  So delicious and energizing! xoxo

paris green juice
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Favorite Travel Tips

Whitney Ayers

My main priority while traveling is to be fully energized and present. It’s no fun spending the first few days in a jet lag fog or feeling under the weather do to travel sickness.

I travel a lot back and forth from LA to New York and overseas at least once a year. This means I have to adjust to different time zones and climates often. In order to have the best experiences and fully maximize my time wherever I’m at, I make sure to stick to some basic tools while traveling. So I thought I’d share my favorite travel tips that keep me energized and ensure that I make the most out of every destination.

  • Hydrate

This is a big one. The best way to help the body adapt to new climates and time zones is to be very hydrated. This will help to keep your digestion regular and energy up as well. I get really serious about this one. Start by drinking only water on your travel day. I drink a lot of water before leaving for the airport and then I buy a bottle as soon I’m at my gate waiting to board. I even go as far as to only drink water on the plane. Boring, I know… but this was a game changer for me when adjusting to Euro time every trip. If you’re going to indulge in a beverage I would recommend it as soon as you are in the air or right before landing. That way you can hydrate and rest on the majority of the flight.

  • Set your watch to your destination’s time before leaving

This helps a lot. Just knowing what the time is in advance, even the day before can help to mentally prepare for the adjustment. I use it to help me get to bed earlier before my travel day. Once you’re on the plane, really get in the mind set of the new time and try to rest accordingly.

  • Work in some movement

This starts on the flight. Be one of those people that walks down the aisle and stretches in the back of plane. That little movement pays off with blood flow and recovery once your back on the ground.

Then at your destination make sure to work in some type of movement. I love riding bikes wherever I’m staying, it’s a favorite of mine.  I know a lot of people want to take a full break from their regular routines, but adding in some workouts will only help to increase energy and ensure better sleep. Plus, you want to indulge in new and different foods, so making time to workout makes it easier to enjoy everything fully in the food department.

  • Find a local market and stock-up on essentials

I love exploring new markets to see what they have. The first day I arrive I always find the closest market and load up on some basics; tea, fruit, veggies, avocados and whatever seems like it will make for a good breakfast or snack. I always feel much more grounded in a new place when I have some of my old favorites to rely on each day.

  • Discover and try new things

Even though I love to have some food from home with me, I still make sure to always experience local food and customs. It wouldn’t be as fun to only eat avocado toast all around the world 😉

Letting go of some our usual routines is so important to really let loose and experience what different places have to offer. If not now, then when? Be a little adventurous and say yes to new types of food and places. It’s worth it, because that’s what always makes for the best memories.

  • Explore without plans

This is a major one for me. I think all of the best times are found in the in-between moments. Make sure you have a day or two without any set schedule. Pick a neighborhood to just walk and explore. Take your time and really let it all sink in. Let yourself get caught in the rain. You never know who you will meet or what you will find. Wandering the streets of Paris or New York this way is a must. This is how the best restaurants, comedy shows and people have come into my life. Simply by taking the time to just look and walk.

I hope this helps you adapt faster and make the most out of wherever your next trip takes you. Safe travels! xoxo

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Falling + Staying Asleep

Whitney Ayers

 High-Vibe Sleeping tips: ✨

Who isn’t sleep deprived these days?  Sleep is a major obstacle to healing, and as a health coach I am excited to share what works for many of my clients.

Growing up with sleep issues my entire life, I have tried almost everything. I’m also not one for taking pills or even herbs for that matter because I tend to have pretty terrible ‘hangovers’ from both. Because of this I have developed different ways to not only get to sleep faster, but to actually stay asleep as well.

Keep in mind that not all of these methods are needed every night, but there are times when I am sure to check everything off of this list.  Especially if my mind is racing before bed or I have a big project or meeting the next day. I use these simple tools to guarantee I can get the sleep I need to show up as my best self.

Here are a few tips:

  • Getting your to-do list on paper and out of your head. Then make sure to think of one good thing you did  today that can make you smile. Getting your mind off of the list making  and onto some gratitude also helps ease you into a great night’s sleep.
  • A simple nighttime meditation is to think of something you are extremely grateful for; a person, an opportunity or your awesome pet. Think of the love and gratitude and then let that feeling surround you. You can even think or say the words ‘Thank you” multiple times.
  • Being in this feeling of pure gratitude and unconditional love is very soothing. Bring this meditation with you to bed. It’s a beautiful way to drift off to sleep with a smile on your face.
  •  Having a small amount of glucose can help stabilize your blood sugar and keep you sleeping through the night. A teaspoon of raw honey is great or even a bite or 2 of a banana (save the rest in the freezer for a smoothie) I regularly recommend a little taste of something and a sip of water to clients just before bed, and they’re able to stay asleep much easier.
  • Daytime nutritional support: Drinking your greens or adding in a great green powder during the day is one easy way to keep your b-vitamins and mineral levels balanced. The vitamins and minerals in many green powders offer your brain the support it needs to do its job correctly so you can wind down with ease at night.
  • The Morning Sun:  I want to note that AM light is SO important. The first thing I do in the morning is make sure to get that morning sun on my face. Even if it’s pouring into the kitchen window at dawn, I make sure my eyes see it (without looking at it directly please my loves) But that AM light tells your brain it is indeed morning and starts your daily clock, which will help signal to you later on when it’s time for bed.

 

  • Turn off the Blue Light: I know, I know. We all hear this note… but are we doing it? This is probably the biggest culprit for keeping us awake. Not just the Blue Light from our phones, kindles and t.v.s but also the stimulation. Watching exciting things, reading upsetting content or even getting caught up in a book on a kindle can actually wake us up and cause a rush of adrenaline that will not only keep us from sleeping, but in fact wake us up even more! This means all screens off at least an hour before bed…. you got this!

I hope some of these ideas help you sleep with more ease.  Keep in mind, sleep is the basic foundation of health. It’s when our body heals and our minds can recover from the chaos of the day. Without adequate sleep, we can develop all kinds of health issues. Make sure you’re getting the rest you need to feel and perform at your very best!

Rest+Love 

-Whitney

Traveling-around-the-world-helps-to-inspire-wellness-in-the-mind-and-body
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Traveling around the world helps to inspire wellness in the mind and body

Whitney Ayers

I find traveling around the world helps to inspire wellness in the mind and body. It’s important to experience other cultures and languages. It’s also amazing to witness other ways of living. Traveling can really help one to understand their own personal expectations and beliefs. Allowing you to break out of the norm for awhile and step into someone else’s shoes for a bit is a powerful way to expand your thinking and also grow as an individual.

I believe that traveling at a young age and seeing how other people lived completely shaped who I am today. It allowed me to become extremely grateful for growing up with so much more stability and support than the majority of the rest of the world. It also allowed me to appreciate the small things we can sometimes take for granted, while opening my mind up to how many different beliefs and daily rituals there are all around the world.

But no matter where I was, family, community and food always stood out. I love immersing myself in the culture. I try to forget I’m just visiting and imagine a life wherever I’m staying.

Learning new ways of life, cultures and experiencing an array of foods truly lights me up. I realize how important it is to expand our own ways of thinking and that trying new things can open us up to so many experiences and opportunities in our own lives. Plus, it makes cooking that much more fun. Every place has their own unique way of living and making food. And learning these rituals and then trying them out at home is a great way to take pieces of places I love back home with me.

 

 

 

 

 

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High-Vibe Favorites!

Whitney Ayers

I spend every day making sure I’m surrounded with the best things to lift me up and make me feel healthier & happier just by using them. I want to share my favorite things that also make amazing gifts for friends and loved ones. Helping the people you love feel happier, healthier and more high vibe has to be one of the greatest gifts 🙂  So here are my all-time favorites for daily use and lots of gifting love. xoxo

 

Blue Blocker Sunglasses- I think everyone should be wearing these at night. I know we’re all guilty of late night screen use, even if it’s just checking our phone or reading an article before bed… but even limited screen time will still disrupt melatonin production. Making it harder to fall asleep or even attain all levels of sleep.  With these awesome glasses you can actually block those sleep disrupting blue lights from the screen. Giving the gift of quality sleep is a big one, and they’re super affordable too 😉

 

Gaiam Yoga Mat –

I love my Gaiam yoga mat! It’s incredibly durable and always makes me happy when I roll it out and see how beautiful it is. This is a great gift because it can be used often and it will make whomever you’re giving it to feel extra special having their own personalized mat whether their at home or in class.

 

 

 

 

Crystal Salt Lamp –

 

These lamps are so beautiful and create a very soothing light. They are known for having healing effects on their surroundings. Either way, they are gorgeous and kids also love them as night lights. I have one on my desk and it makes me happy every time I see it.

 

 

 

French Press –

Making coffee at home or even loose leaf tea is a nice morning ritual and can even become part of a morning meditation. There is something I absolutely love about this process. If you know someone who is all coffee maker and no press yet, this is a great gift!

 

 

 

 

 

BkR Bottle –

This is a wonderful brand and I love these little guys as gifts. They come in all different colors and are extremely durable and eco-friendly. And let’s face it, we can all be adding more water to our daily lives.  Even if someone has a togo bottle right now, this one will for sure become their new favorite!

 

 

 

 

 

Sleep Induction Mat –

This completely changed how I fall asleep. Plus everyone that I bought this for has had the same awesome experience. It ensures that I fall asleep quicker and also stay asleep throughout the night. It uses acupressure to send feel good endorphins throughout the body, creating an overall relaxation that lets you drift off to sleep with ease. You’ll be a star for gifting this one 😉

 

 

 

 

 

 

Doreen Virtue Cards & Guide Book –

I love my Angel card decks and so does everyone I use them with. Doreen has the best collection and they are very intuitive and easy to use. They will always put a smile on your face. This is the perfect starter deck because it also comes with a guide book inside. These cards are the perfect loving gift. xoxo

 

 

 

 

Superfoods –

These are the best smoothie ingredients! Giving someone this gift is a big way to amplify their well-being while also giving them a little break on having to feel like they’re splurging on themselves. Camu Camu is the ultimate source for Vitamin C making it the perfect winter addition to a daily routine.

Spirulina is the Queen of greens with tons of nutrients and protein. It is one of the most nutrient dense foods on the planet- Nutrex Hawaii Hawaiian Spirulina Pacifica 500 mgs., 400-tablet BottleMaca is my favorite daily adaptogen that is used to boost mood and energy while also balancing hormones- Healthworks Maca Powder Raw Organic, 1lb

 

 

 

Personal Food Processor –

Super simple to use and a quick clean-up! I love having this. You can make all of the fancy goodness without the time and mess of a big processor. This is great for individual or couples to use. From pestos, salsas, or raw desserts. I love whipping this bad boy out for a quick prep.

 

 

 

 

 

 

Personal Vitamix –

If you want to give the best gift… here it is! This personal Vitamix. It’s still large enough to make everything you could ever need to, while also not taking up too much space or income 😉 It is still a big purchase, but something that can be used every single day. Always a win!

 

I hope this gives you some great ideas. I know all of these have always been a big success, so I hope they are for you too. Happy Holidays!

 

 

Love & Light,
Whit

 

 

Delicious-Grounding-Fall-Salad
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Delicious Grounding Salad

Whitney Ayers

Grounding Beet and Sweet Potato Salad 

This is an awesome salad that can be served up right away, or it can marinate longer and be enjoyed as a nourishing and energizing Fall Salad.

The ingredients in this dish are incredibly healing and provide a rainbow of nutrients in every bite. I call it a ‘Grounding’ Salad because Sweet Potatoes and Beets, being that they grow underground, have wonderful properties that can help us feel more stable and connected to the Earth. These foods are important to consume in times when you feel stressed or disconnected. Because they help ground me so much, I thought that this would be the perfect dish for the Full Moon in earthy Taurus!  I hope this grounds and strengthens  you too 🙂

Serves 2 People for a meal- or 4 small side dishes

What you will need: 

  • 4 small Steamed Beets
  • 2 Sweet Potatoes
  • 1 Bunch/Bag of Arugula 
  • 1/4 cup Thinly diced Purple Onion 
  • 1 Lemon
  • 1/4 Cup Olive Oil 
  • Tbs. Balsamic 
  • 1 tsp. Raw Honey
  • 1 tsp. Sea Salt
  • Black Pepper to taste 

Wash and chop the Sweet Potatoes and place in boiling water for about 8-10 minutes (you will want them to be softened but not falling apart)

While the potatoes are boiling, slice the steamed Beets and Red Onion.

In a small bowl, whisk together the Olive Oil, Balsamic, Lemon, Honey and Salt & Pepper.

Drizzle this mixture over the Beets and Red Onion and place in fridge.

Strain the Sweet Potatoes and sprinkle them with Sea Salt & Black Pepper and let them cool.

In a Large Salad Bowl toss the Arugula with a light coating of dressing.

Now you’re ready to plate 🙂

Place dressed arugula on a plate along with the quick-marinated Beets and top with the Sweet Potatoes.

You can also add fresh herbs like Parsley or Oregano. Or even top with a Feta Cheese or Raw Vegan Cheese of your choosing.

Enjoy!

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© 2017 High Vibe Wellness - Los Angeles - Whitney Ayers