mediterranean diet
Practicing daily activities in a restful way & a basic b-fast quiche.

I just returned home from a week away at my favorite place on the planet, the Sivananda Yoga Ashram in Paradise Island, Bahamas. I spent my days relaxing completely - everything I did was in a restful way. Every yoga retreat that I embark on leaves me inspired, enlightened and filled with clarity. I don't know what it is about home, our daily routines and our jobs that gets us all worked up running on that endless, squeaky hamster wheel. Life at the ashram, believe it or not, as simple as it is, is quite busy! Things are on a constant schedule and thereare many things to do. So why was it so easy for me to do things in a restful way there, but not here during my every day activities back in NJ? This is where practicing our yoga off the mat comes in.  I intend to weave some mindfulness into each of these aspects though and catch myself when I'm doing too much,or rushing, or not breathing, or have been sitting too long, or feel tension building in my neck/shoulders, or when I hear myself saying that "I'm so busy." I hope that 
My view each day at the ashram & a drawing I doodled while relaxing as the sun set one night. 
you can re member a past vacation that you were on where you were able to relax throughout it...and how you could incorporate that same mindset into your everyday life. It is possible, we just have to put in the effort (mindfulness), and make sure that we're checking in with our breath as often as possible throughout the day. Our breath can always lead us to that place of calm.  

On another note, are you thinking about becoming pregnant, already pregnant, or know someone who is?  I'm giving a nutrition and wellness workshop on it at Pure Health Services in Red Bank on Tuesday, March 24th (see below for details)!



Lauren F. Grogan
Holistic Health Coach
Registered Yoga Teacher
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Basic (Crustless) Breakfast Quiche


5 large organic eggs

1 cups fresh spinach, finely chopped

medium onion, finely chopped

1 clove garlic, minced

cup milk of your choice (organic please, if cows milk - almond milk works great for me)

tsp baking powder

Sea salt and freshly ground black pepper to taste



Preheat oven to 350F.

In a large bowl, whisk the eggs and milk together. Make sure you mix things up really well. As you continue to whisk, start adding in all the other ingredients.

Grease a 9" pie dish (I used ghee) and pour everything in. 

Bake the quiche for about 30 minutes, or until cooked through in the center (the edges get golden brown). 

*Feel free to add in leftover veggies you may have in the house to this recipe! I love enjoying this with some fresh sliced tomatoes and/or avocado. Enjoy!

Planning for Pregnancy: Nutrition & Wellness for Pre-conception & Pregnancy

Every parent wants their child to be as healthy as possible. Unfortunately, many mothers are confused about what to eat before, during and after pregnancy, or how to best care for their overall health. Conflicting information leads to more confusion on the internet. This 2-hour seminar with Lauren draws on both traditional wisdom and modern research to cut through the uncertainty and bring you clear nutritional guidelines, exercise suggestions, lifestyle tips and stress management tools that will help you conceive, birth and nourish a healthy baby. By the end of the seminar, you will have a better understanding of:

  • The most important nutrients for fertility & conception
  • Essential nutrients for maternal and fetal health during each trimester of pregnancy
  • Which foods should be emphasized (and which to be avoided or minimized)
  • Which supplements are best
  • How to ease morning sickness
  • Stress management exercises
  • Exercise suggestions to prep your body for the changes ahead

Workshop will begin with a brief and gentle yoga routine.
Cost: $30 Advanced, $30 At the Door

Register here, Pure Health Services in Red Bank, NJ. 
Lauren's Bloggings & Archive 
Here's what I've been blogging about during this past month:

Three of My Favorite (Healthy) Things
Corporate Wellness Services
Dark Chocolate = Healthy!
Dark Chocolate Raisinettes Recipe

If you're behind on some newsletters, here is a full archive