Shayna’s Sensual Smoothie Bowl Recipe 🐍

I am so proud of myself for finally sitting down to write about one of my most pleasure-filled and nourishing daily rituals. I often receive requests to share recipes of my daily superfood smoothie bowls that I just can’t help but share with the world on social media. I mean… it’s truly art!

My career as a health coach began by teaching people the power of food… not so much numbers of calories, fats, etc (which I was a master at counting for many painful years)… but more so the importance of understanding the energetic effects of food on body, mind, emotions and overall quality of life. After graduating from the Institute for Integrative Nutrition in 2009, one of my first offers was called the ‘7 Day Mind Body Makeover’ which was a meal plan that included recipes and specific times of day to eat. It was pretty strict and very structured.

Thankfully, personal relationship with food evolved and over time I became way less rigid. Yay for lights at the end of tunnels! I realized that being so strict only led to more constriction… literally. Constriction mentally and even physically, showing up as compromised digestion. I began to resist anything that felt like a ‘plan’.

Having survived an eating disorder and transformed my life and health through learning the art of intuitive eating, I slowly stopped sharing dietary plans and pivoted my teachings towards self-love and embodiment, free from the constraints of labels, deprivation and dogma. I used to be so rigid with myself and deprived myself of what my body truly desired because of how strong my mind was. That said, there’s a time and place for following a plan and a time and place to tune in to what your body is truly craving… not necessarily the craving on the surface, but the one deeper inside. Sometime’s that’s a signal that the body requires specific nutrients in the form of physical sustenance, yet it can also be a signal pointing to hunger for more pleasure and joy in life overall. Cuz let’s face it, eating is a sensual experience…🀀

It’s one thing to consciously indulge in high-quality nourishment with gratitude… it’s another thing to habitually consume that which your higher self knows will not contribute to your health with guilt. Food is the most widely accepted drug on the market, and what you put in you directly affects your energy in profound ways. I now specialize in teaching (and practicing) something called ‘sensual eating‘ which is kind of like ‘mindful eating’ but with a little kick. Instead of feeling deprived and restricted on our quest to heat healthy, we learn how to have our cake (real, not processed) and eat it too… literally.🍰🌢️

For me, eating is a meditation, not an obligation. It is something I ritualize and prioritize. It is a blessing to be able to taste food and be nourished by the bounty of the Earth. While it can feel confusing to know what the ‘right’ diet is with contradictory studies showing up left and right, I encourage you to get curious about mindfully following your cravings… I mean, the real ones. Instead of looking for the lowest calorie item on the menu (or going all out and over-indulging), take some time to feel into what your body truly wants. Is it a craving for food? Or is it a walk in nature? A good book? Some form of self-love such as a massage? If it’s a real craving for physical food, read ingredients to ensure that what you’re putting into your body is, in fact, food. Your body is a temple and deserves real nourishment. Forget about all the dietary trends. Focus on real food. Know your sources. Tune in to what’s driving you to eat. Is it a habit? An escape? A meditation? How do you feel before, during and after eating? If you feel guilt or stress during or after eating, chances are you are craving something other than food.

The more present and grateful you are while eating, the slower you will eat which improves digestion and relaxes the mind. When we eat too quickly or while stressed or in a negative emotional state, that obstructs the body’s natural assimilation process and can result in gastrointestinal distress, as the stomach and intestines are associated with worry and anxiety (according to Chinese Medicine). Speaking of medicine, you’ve likely heard the term ‘food is medicine’ which is accurate, however food is much more than that. It is one of the primary sources of our vital energy (known as ‘Chi’ or ‘Prana’) which contributes to our thoughts, feelings, emotions and even our connection to higher consciousness. It is the root of the tree, and the stronger the root, the sweeter the fruit!

Speaking of the sweetness of Mother Nature, I’m about to share my daily superfood smoothie bowl recipe with you. Preparing it is a form of meditation for me so hopefully it can be for you as well. I encourage you to experiment and make it your own. Allow this to inspire your creativity. Also, I no longer measure specific amounts like I used to (unless I’m baking because I’ve learned the hard way lol). I use my intuition… so I will do the best I can to make it as specific as possible for you.😊


Beautiful Base:

1/2 cup frozen coconut meat

1/2-1 cup frozen organic wild blueberries (or any other frozen berry you prefer – low in sugar)

1/2 cup frozen mango (other options I sometimes use are pineapple or acai with no sugar added)

3/4 cup of coconut water (optional homemade nut milk for a creamer texture, even though it will still be creamy)

1 tablespoon organic spirulina powder (plant-based source of bio-available protein, protection from harmful radiation and cleans the blood)

1/4 cup hempseeds (omega-3 fat for cognitive health)

Sprinkle of cinnamon (lowers blood sugar)

Tantalizing Toppings:

1 heaping tablespoon of plain coconut yogurt (probiotics to support digestion)

An intuitive handful of organic dried goji berries (superfood high in antioxidants)

Another intuitive dusting of organic pumpkin seeds (you can alternate with nuts such as walnuts or macadamia nuts or any other type of raw organic nuts and seeds you enjoy to add that sexy crunch).

Fresh organic mango and blackberries (I also often add raspberries, though you can add any fruit that turns you on).😈πŸ₯­


Blend the beautiful base in a high-powered blender (I use a Vitamix). Add the toppings, sit in a cozy space, close down all screens and allow all screams of ‘OMG YUMMMMMMMMM’ to take place. Take your time to savor the taste, texture and the knowing that you are receiving the magic of Mother Nature. Your pleasure is a part of your health, and bringing mindfulness and pleasure to our relationship with food can be a total game changer.

Feel free to comment and let me know if you make the smoothie bowl and how you like it!πŸ’œ

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