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Sacred Self Care Guide for December 2018
Sacred Self Care Guide for December 2018 from Rising River Wisdom SchoolIn all the worlds’ mythology and culture, there have been wisdom keepers, those who looked to the natural and the hidden worlds as a guide for life on earth. Within these seekers are stargazers, who ascribe meaning to the “stars” and their movements through the solar system.
Though Earth’s Moon is no star, it reflects the brightest light we can see in the night sky. Its phases are a part of human consciousness, and its movements affect systems on earth and sea. When we align our activities to the Moon’s cycles we find a greater connection to both our bodies and intuitive wisdom. Read on for some self care wisdom inspired by the new moon.
Rising River Wisdom School is an immersive program for those looking to step into their own power and carry wisdom for themselves and the world around them. Below you will find some Sacred Self Care insight for December from Rising River Wisdom School’s incredible teachers – we’ve got you covered for setting intentions with the upcoming new moon, to seeking insight from animal guides to plant medicine, plus lots of guidance for mindfully navigating the world with your vibrant well-being in focus.
New Moon in Sagittarius December 6th 11:20pm PST By Michelle Prentiss
As our days in the Northern Hemisphere become shorter and the darkness rises up, we have the light of Sagittarius Season to guide, illuminate and inspire us to move forward, to progress and endure. The element of fire infuses this conjunction of the Sun and Moon, as does the overlay of Sagittarius’s ruling planet Jupiter, now powerfully at home and beaming expansive energy into the birthing of the new. This is the very last New Moon of the year and an especially magical time to perform any intention setting ritual that centers on expansion and positivity.
Magical, Mystical Neptune in Pisces also plays a strong part in the cosmic party. Riding alongside Mars and newly in direct motion, this planet sends a shimmering and compassionate beam of light directly into our hopes and dreams. Our imaginations are sparked and our intuitions can be extra sensitive now.
Mercury also stations direct earlier on the 6th, joining every planet in the solar system other than Uranus – in strong forward motion. Jupiter, Saturn and Neptune are also situated in their sign rulers. This can bring us an opening to personal and collective energetic re-birth- much needed after the deep soul searching and shadow work of the last year.
Optimism and Faith are key words of the lunation – along with Courage and Expansion. Take the time to step in to the potentials you have, believe, trust and step into the light of the season!
Here is a New Moon Ritual To do for this Month, to add to your intention setting. I was inspired by the Goddess Hekate in her aspect as a guide through darkness and a purifier of spirit. This is adapted from archetypalwitchcraft.wordpress In Antiquity Hekate was strongly connected with purification of persons or the household – and in this ritual we will address Hekate in her roles as a Goddess of purification- but also in her aspects as the Goddess who has powers over the spheres of earth, sea and sky and who is the ensouler of the cosmos and the shining guide.
Read on for this month’s New Moon Ritual along with plant medicine and power animal guidance for this New Moon in Sagittarius….
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Sacred Self Care Guide for November 2018
Sacred Self Care Guide for November 2018 from Rising River Wisdom SchoolIn all the worlds’ mythology and culture, there have been wisdom keepers, those who looked to the natural and the hidden worlds as a guide for life on earth. Within these seekers are stargazers, who ascribe meaning to the “stars” and their movements through the solar system.
Though Earth’s Moon is no star, it reflects the brightest light we can see in the night sky. Its phases are a part of human consciousness, and its movements affect systems on earth and sea. When we align our activities to the Moon’s cycles we find a greater connection to both our bodies and intuitive wisdom. Read on for some self care wisdom inspired by the new moon.
Rising River Wisdom School is an immersive program for those looking to step into their own power and carry wisdom for themselves and the world around them. Below you will find some Sacred Self Care insight for November from Rising River Wisdom School’s incredible teachers – we’ve got you covered for setting intentions with the upcoming new moon, to seeking insight from animal guides to plant medicine, plus lots of guidance for mindfully navigating the world with your vibrant well-being in focus.
New Moon in Scorpio November 7th, 2018 8:02 am PST
Sabian Symbol: A Girl’s Face Breaking into a Smile – “Faith” By Michelle Prentiss
November’s New Moon of 2018 comes on the heels of Election Day, and is complex, surprising and powerfully regenerative. Strong feelings surround the lunation and the themes of faith, strength and the power and courage to move on in our lives, despite disappointments – are highlighted.
This Sun/Moon conjunction is in strong aspect to its planetary rulers Mars and Pluto – bringing a kind of stability to the unpredictable forces at work in the collective now, even in the face of the ongoing challenge of integrating and processing change.
Mars is also in a positive relationship to Venus Retrograde now in Libra, also supporting the energy of harmony.
Just prior to the lunation the revolutionary planet Uranus, (retrograde in Aries) squares the Nodal Axis of our Moon, moving now to Cancer/ Capricorn. Uranus is freedom loving- anything goes this week! The wild card energy of friction that we feel however, does point to a resolution from the trine from Neptune, actively beaming into the collective imaginative ways of creating our future.
The idea of blending opposing factors and creating something new is the key image of this Moon. An awareness of control in order to master our goals and objectives is also highlighted.
The development of a mature strength and faith in our ability to connect our wild and instinctual self with our civilized and cultured selves, to center our lives in love and trust learning to re-imagine and re-birth our lives graciously, to blend and harmonize is essential now. To do this we must be centered in what we appreciate in our lives, even as we wish for our ideals.
Here is a small New Moon Ritual To do for this Month, adapted from the Goddesscircle.net:
GIVE THANKS
As we open to the possibility of what is coming into our lives, this is a good time to offer thanks for all that has come in the last cycle. You can offer thanks to the Universe, to the deities or guides you work with, to your spirit animals, or anyone you want to give a special thanks to during this powerful time.
You can leave out an offering of your choosing somewhere outside like a piece of bread, some flowers, a crystal and say a few words of thanks such as:
“I give thanks with open arms For all that there has been
I open still for all that flows And comes from the unseen.” ~AraNew Moon affirmations are potent phrases of intent which you can use to anchor your work during the New Moon. You can light a candle before you say them and then speak ones that resonate with you or you can create your own as you are called. Here are some for Wednesday’s New Moon:
- “I am reborn with this New Moon”
- “I embrace the new beginnings opening to me this New Moon”
- “I am open to the unfolding path and synchronicity that flow into my world”
- “I let go of what is no longer serving me and open to what is”
- “I am open to receive”
- “I am wholly rooted in my truth”
You may write or speak wishes and goals. This lunation has the power to birth strong new life for many of our creative seeds. Blessed Be!
Read on for plant medicine and power animal guidance for this New Moon in Scorpio….
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Sacred Self Care Guide for October 2018
Sacred Self Care Guide for October 2018 from Rising River Wisdom SchoolIn all the worlds’ mythology and culture, there have been wisdom keepers, those who looked to the natural and the hidden worlds as a guide for life on earth. Within these seekers are stargazers, who ascribe meaning to the “stars” and their movements through the solar system.
Though Earth’s Moon is no star, it reflects the brightest light we can see in the night sky. Its phases are a part of human consciousness, and its movements affect systems on earth and sea. When we align our activities to the Moon’s cycles we find a greater connection to both our bodies and intuitive wisdom. Read on for some self care wisdom inspired by the new moon.
Rising River Wisdom School is an immersive program for those looking to step into their own power and carry wisdom for themselves and the world around them. Below you will find some Sacred Self Care insight for October from Rising River Wisdom School’s incredible teachers – we’ve got you covered for setting intentions with the upcoming new moon, to seeking insight from animal guides to plant medicine, plus lots of guidance for mindfully navigating the world with your vibrant well-being in focus.
New Moon in Libra October 8th 8:46pm PDT By Michelle Prentiss
All new Moons are times of beginnings and creating fresh starts in our lives.
This New Moon is in the airy; Venus ruled sign of Libra, which happens to be the only sign of the zodiac to be represented with an inanimate symbol. (the scales of justice). Libra has domain over the time of the year when the days and nights are of equal length and its energetic operation is to create balance and moderation wherever it is positioned.
Venus, the ruler of our lunation, has recently retrograded in Scorpio – pointing to a huge emphasis on the dance between our deep inner needs and the needs of others.
Mars, the warrior planet conjunct Black Moon Lilith in Aquarius creates friction with Venus, resulting in a collective and personal energetic imperative to acknowledge the depth of any hidden pain or trauma in our past experience. This expression is urgent and a necessity in moving forward healthily into the future. Neptune in Pisces helps the process by beaming down a light of empathy for ourselves and connection to others stories.
Make sure to let off steam safely and hold compassion for yourself and others while expressing yourself around this Moon. If any power struggles ensue, between our feminine “receptivity” and “masculine” activity, Libra’s message holds the key – there must be room for both.
Pluto in Capricorn steps in to the mix too, creating friction with the new Moon- but also stability. Pluto is invested in evolving us-often through the death/ re-birth process of growth. In Capricorn it’s evolving all of our structures, habits or authorities, demonstrating what need re-birthing.
Libra season points to peace, but in order to find it sometimes things in our lives need to be transformed before being brought into balance.
As in an alchemical process dissolution precedes coagulation.
Let the things go that need to be released before setting new plans in motion this New Moon. Take a deep dive into your thoughts and beliefs, wishes and dreams. If you do the work of exploring this terrain and balancing self-exploration with action intended to better your world, this can be a powerful time period of metamorphosis and manifestation!
Here is a small ritual for balance adapted from Thoughtco.com:
You’ll need a black candle and a white one of any size, although tealights probably work best. Make sure you have something safe to put them in, either a candleholder or a bowl of sand.
Light both candles, and say the following:
A balance of night and day, a balance of light and dark
Tonight I seek balance in my life
as it is found in the Universe.
A black candle for darkness and pain
and things I can eliminate from my life.
A white candle for the light, and for joy
and all the abundance I wish to bring forth.
At the time of the equinox,
there is harmony and balance in the Universe,
and so there shall be in my life.Meditate on the things you wish to change. Focus on eliminating the bad, and strengthening the good around you. Put toxic relationships into the past, where they belong, and welcome new positive relationships into your life. Let your baggage go, and take heart in knowing that for every dark night of the soul, there will be a sunrise the next morning.
Read on for plant medicine and power animal guidance for this New Moon in Libra….
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Sacred Self Care Guide for September 2018
Sacred Self Care Guide for August 2018 from Rising River Wisdom SchoolIn all the worlds’ mythology and culture, there have been wisdom keepers, those who looked to the natural and the hidden worlds as a guide for life on earth. Within these seekers are stargazers, who ascribe meaning to the “stars” and their movements through the solar system.
Though Earth’s Moon is no star, it reflects the brightest light we can see in the night sky. Its phases are a part of human consciousness, and its movements affect systems on earth and sea. When we align our activities to the Moon’s cycles we find a greater connection to both our bodies and intuitive wisdom. Read on for some self care wisdom inspired by the new moon.
Rising River Wisdom School is an immersive program for those looking to step into their own power and carry wisdom for themselves and the world around them. Below you will find some Sacred Self Care insight for September from Rising River Wisdom School’s incredible teachers – we’ve got you covered for setting intentions with the upcoming new moon, to seeking insight from animal guides to plant medicine, plus lots of guidance for mindfully navigating the world with your vibrant well-being in focus.
New Moon in Virgo Sunday 9.9.18 11:01 am PDT- By Michelle Prentiss
“Invention of the Future”
Happy New Moon!We are in Virgo season, a time to sort through our experiences, review, discriminate and improve ourselves. This New Moon compels us to organize, to ground ourselves in the details, to create lists and to form our next plan. This energy is very helpful and positive for laying some foundations to both envision and create the future you. The cosmic weather includes transiting Jupiter expanding Pluto’s power for transforming lives, Mercury in Virgo and Mars and Saturn now direct further fueling the urgent need for rebirths personally and collectively.
However, Before we all jump into getting busy with our external self improvement, Neptune opposing the Moon asks us to integrate the amorphous and add in time to balance duties and tasks with rest, meditation and prayer.
As many have experienced already, true wellness lies in the wholeness of balancing our active and receptive selves, which is really a dance between stillness and movement, inspiration and application. We can only fly when we mix desire, belief AND magical pixie dust!
This wishing Moon, take the time to sketch your desires, and take steps to improvement, but do remember that the extra magical ingredient in manifestation is imagination, that special spark that comes from our connection to the mystery of life and truly is the invention of all our future.
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Sacred Self Care Guide for August 2018
Sacred Self Care Guide for August 2018 from Rising River Wisdom SchoolIn all the worlds’ mythology and culture, there have been wisdom keepers, those who looked to the natural and the hidden worlds as a guide for life on earth. Within these seekers are stargazers, who ascribe meaning to the “stars” and their movements through the solar system.
Though Earth’s Moon is no star, it reflects the brightest light we can see in the night sky. Its phases are a part of human consciousness, and its movements affect systems on earth and sea. When we align our activities to the Moon’s cycles we find a greater connection to both our bodies and intuitive wisdom. Read on for some self care wisdom inspired by the new moon.
Rising River Wisdom School is an immersive program for those looking to step into their own power and carry wisdom for themselves and the world around them. Below you will find some Sacred Self Care insight for August from Rising River Wisdom School’s incredible teachers – we’ve got you covered for setting intentions with the upcoming new moon, to seeking insight from animal guides, plant medicine to oracle readings, plus lots of guidance for mindfully navigating the world with your vibrant well-being in focus.
New Moon/Solar Eclipse in Leo August 11th 2018 2:57am PDT- By Michelle Prentiss
“ Eclipse of The Heart”
Recently I had a vivid dream that I was dreaming- and I was speaking aloud in the dream about all the planetary retrogrades- and how they are a necessary part of the magical mix of expanded self-awareness, which can be accessed now, at the portal that is the Solar Eclipse in Leo.
We have had a very bumpy ride energetically this eclipse season and though, there is one more Eclipse left in the Leo/Aquarius cycle (in January 2019), this Saturday is very much a culmination of the themes started last year.
The Leo/ Aquarius polarity has given us much of their shadow recently. We have seen mis-use of power, arrogance and rampant egoism as well as alienation in groups and communities, chaos, fear and lack of empathy. Experiencing these themes in our lives personally and collectively has given us pause, asking us to heal ourselves and our world by illuminating that which needs to be brought into balance and integrated with love.
This Leo New Moon is conjunct Retrograde Mercury asking us to re-consider the connections we have made recently – Is there a way to review our thoughts or beliefs about themes in our lives? Can we bring heart into Judgment? Can we see how our thoughts and communication can hurt both others and ourselves?
Can we give ourselves the love and acceptance we need?
Jupiter squaring the lunation compels us by stating, “ Expand your Awareness and find your TRUTH”
Asteroid Pallas Athena is also conjunct this New Moon. Considered to have rulership over feminine wisdom, strategy, the ability to perceive over-arching patterns and creative intelligence, her energy bridges the Leo/ Aquarius polarity with a wholistic view and observes the parts of it that do not fit.
This New Moon there is a tremendous sense of us all on an energetic, internal plateau, which exists in a space between the past and future – as issues/memories/ situations rise up from our personal and collective unconscious and need to be processed. As you experience this, The KEY to healing/integrating is first bringing your awareness to the present moment and holding space for your heart’s intelligence combined with a wholistic view and flexible mindset. If we don’t see that which we DO NOT want in our lives, we won’t know how/ where to eliminate it from our structures.
The Solar Eclipse is partial and functions a bit like a re-boot on a computer. As we see, through the friction of opposition that we which we do and do not want in our lives, we can have the opportunity for a new start which becomes much more integrated and compassionate, inclusive rather than exclusive, creative and loving – embodying the most evolved aspects of our Leo Archetype.
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Sacred Self Care Guide for July 2018
Sacred Self Care Guide for July 2018 from Rising River Wisdom SchoolIn all the worlds’ mythology and culture, there have been wisdom keepers, those who looked to the natural and the hidden worlds as a guide for life on earth. Within these seekers are stargazers, who ascribe meaning to the “stars” and their movements through the solar system.
Though Earth’s Moon is no star, it reflects the brightest light we can see in the night sky. Its phases are a part of human consciousness, and its movements affect systems on earth and sea. When we align our activities to the Moon’s cycles we find a greater connection to both our bodies and intuitive wisdom. Read on for some self care wisdom inspired by the new moon.
Rising River Wisdom School is an immersive program for those looking to step into their own power and carry wisdom for themselves and the world around them. Below you will find some Sacred Self Care insight for July from Rising River Wisdom School’s incredible teachers – we’ve got you covered for setting intentions with the upcoming new moon, to seeking insight from animal guides, plant medicine to oracle readings, plus lots of guidance for mindfully navigating the world with your vibrant well-being in focus.
New Moon/Partial Solar Eclipse in Cancer Thursday 7/12/18 7:47 PDT By Michelle Prentiss
Happy New Moon!
Eclipse season is upon us as this New Moon/ Solar Eclipse will be followed by a Lunar Eclipse July 27th and another Solar (Full) on August 11th.
Eclipses symbolically correspond to a portal or threshold space for significant internal or external events. Solar Eclipses are when the Moon’s position obstructs the Sun’s solar rays on earth. This New Moon also happens to be in the sign of Cancer, ruled by the Moon, making this even more potent. With a Solar Eclipse, expect that events of the future (Sun) will be impacted by our instinctual or emotional self/past (Moon). There are notes of destiny and purpose revealed too. Prepare for both endings AND re-births as new information and feelings are brought to light. Cancer’s karmic focus is illuminated. Families, our foundation and security both personally and collectively- there is a sense of deep purpose as we are witnessing something greatly important along these themes.
The Chart of our New Moon Solar Eclipse is exactly opposite Pluto, too.
The dwarf planet Pluto in Astrology represents evolution through any means necessary, and Pluto in Capricorn has been destroying authoritarian structures (Capricorn) since 2008. This week something comes to a head in a long process of breakthroughs and fresh starts through loss.
Although we have an opposition, Both Cancer and Capricorn are the Zodiac’s “cosmic parents” and crave security and stability. Though many long-term structures may be changing now – in a long pattern of natural evolution, there is a feeling of nostalgia and longing regarding the stability of the past. Another interesting element in the chart of the eclipse is two Grand Trines, one in water and one in earth element. Trines are called “easy” planetary aspects. This mean the planets are in a supportive position to each other and essentially “ get along”.
Grand Trines can often function like a closed circuit, plugging away without any effort. They bring an element of helping energy to allow us to possibly see a “way out” of our dilemmas. However, Astrologer David Arner adds, “they can act like whirlpools. It is easy to get drawn into their energies and find yourself in patterns you did not necessarily plan to be in and thus cannot get out so easily.”
This New Moon try NOT to be complacent if you see a pattern of dysfunction in your life. Call upon your perceptive, intuitive and feeling nature (this is different to your instinctive emotional response) to inform your habits or disciplines that can evolve situations you may feel stuck in or want to change.
We also have many planets in retrograde this summer. Remember that retrograde periods CAN bring us the wonderful perspective of re-alignment with our inner self.
Rest and review how your thoughts become beliefs and these beliefs become habits – which then become your life!
This eclipse cycle we have a tremendous opportunity to begin to evolve by reviewing and potentially re-wiring our thoughts and responses to life’s challenges.
Here are some suggestions to transform around our eclipse from Shawn Achor’s The Happiness Advantage (via the Buffer Blog):
Scan daily for 3 positives. At the end of each day, make a list of three specific good things that happened that day and reflect on what caused them to happen. The good things could be anything — bumping into an old friend, a positive remark from someone at work, a pretty sunset. Celebrating small wins also has a proven effect of powering motivation and igniting joy. As you record your good things daily, the better you will get and feel.
Give one shout-out to someone (daily). Take the positive things you’re getting better at recognizing and let people know you’ve noticed! Take a minute to say thanks or recognize someone for their efforts, from friends and family to people at work. A great way to go about this is by sending 1 daily email to someone. It can be your old school teacher, whose advice you are now appreciating every day, a co-worker or someone you’ve only met. Show courage and say thanks,
I love doing this and just checking in with a nice note.
Do something nice. Acts of kindness boost happiness levels. Something as small and simple as making someone smile works. Pausing to do something thoughtful has the power to get you out of that negativity loop. You can do something that is small and concrete like buying someone a coffee. Put this on your to do list – have you done anything nice for someone today? I love this technique and it’s one of the most amazing ways to feel happier.
Let’s be the change we want to see in the world. Let this new moon show you the way!
New Moon in Cancer Plant Spirit Advice with Jacqueline Zajdman:
The summer season in Los Angeles has turned up the heat. With temperatures reaching 109 degrees in my own neighborhood this past weekend, I have been reminded to “keep calm, and carry on.” I’m resigning, chilling out, moving slowly, and getting into receptive mode. Summers are usually very leonine and fiery for me, and yet something is very different this time around. With the Cancer new moon and the first solar eclipse of the summer, there is a call to step into this lunation with a sense of watery environment; going with the flow, tapping into your emotions, and acting like a chalice for the future transformational waters to fill your cup with metamorphic wine.
Cancer being a water element sign speaks to the sacral chakra; an energy channel in the pelvic region that governs movement and flow. This is a space of intuition, sentimentality, emotional intelligence and boundaries. While it’s zodiacal opposite, Capricorn can be very realistic and goal oriented, Capricorn also inspires rooting and staying grounded, calling in the energies of root chakra medicine. The axis of opposites can be extremely complimentary in inspiring balance through plant medicine. Working with plants that can support both feeling grounded in the physical body while staying receptive and flowing in the emotional body is the perfect combination to beating the heat and staying calm during these intense cosmic changes.
I have been recommending a beautiful mix of Stinging Nettles and Red Raspberry to my students at the RRW School this month. Both plants hold me in such a mothering and nurturing way – while grounding and keeping me feeling a balance of masculine/feminine energies; not too passive or aggressive. I’m hydrated, rooted, but still feeling soft and trusting in this energy I can’t see, but feel. Whatever comes, I’m open and know it will be for my greatest good and growth. Raspberry leaf speaks to the idea of “boundary medicine,” as the thorns on the red raspberry bush create a healthy space around volatile energies. It is astringent, cooling, chalk full of vitamin C, and very nourishing to the womb space that calls in a feminine receptivity. Nettles also have a protective sting but are extremely mineral rich, grounding, and aid fatigued adrenals. Nettles bring in the earth element; being here, now. The two create a beautiful dance of protection and guidance. Brew a hot infusion by filling your quart of water with a handful of blended herbs. Let sit over night, or 8-12 hours. You can drink it cold in the morning or iced throughout these scorching days. The magick is in the medicine.
New Moon Animal Guide – By Brook AlbrigoThis next cycle brings in the energy of White Dove. Wings spread, riding on a sunbeam, wrapping you in her wings of Love and Grace. Like a beacon of Hope, the Dove comes at times of grief, fear and to ease troubled minds. Dove has been associated with many Goddesses throughout history due to her maternal and feminine strength. She is symbolic of Mother Earth and all that needs nurturing and what more do we need in the world right now? Love, compassion, forgiveness, hope, understanding. Dove is the medicine we are being given, but will we allow ourselves to receive it? In what ways are you attached to your suffering that keeps you from accepting this gracious gift Dove brings.
The Dove’s mournful cooing at dawn and dusk, the hours when the veil between worlds is thinnest, asks us to release our emotions like a beautiful song paying tribute to our grief. For only when we let go of these unprocessed emotions can we make room for new life, birth new projects, partners and aspects of ourselves. Dove brings a message of prophecy so pay attention to signs, synchronicity, and dreams during this cycle, as they will be extremely informative.
When your external world is in such turmoil, it is important to remember there is a peaceful place that resides in all of you that can never be lost. It may get buried a bit but it’s there with you always and you need to tap into this place as much as necessary this month whether through meditation, deep breathing, music- how ever you can sink into that inner peace. Remember to nurture yourself and one another and find appreciation for the simple things in life. Dove brings in a burst of light. A healing balm for your wounds. All you have to do is let her in!
We will be in this Dove energy for a one month cycle until the next New Moon in August, another eclipse! If you would like to connect with Dove on a more personal level, feel free to do a meditation inviting her in and ask what specific medicine she brings you at this time. You can also keep an image or small statue around or even watch nature documentaries with Dove and pay attention to how they move and act.
New Moon Tarot Wisdom from Kristi Prokopiak
I see you! You have been doing your work and loving on yourself and trying your best to do all the self care care you can think of. All the mindfulness and growth and shadow work and self love… Yet somehow the pesky habits, the tricky thought patterns and the old ways of thinking almost always creep back in. The Eight of Swords is no joke! It can feel really frustrating when you know you are doing the work but somehow you find yourself caught in the stories that no longer serve you. All these retrogrades and Cancer feels are surely causing you to revisit and relive some things you thought you had laid to rest. Never fear though, because the Sun is here to shine light on all the good things that are working for you.
Allow yourself to spend just as much time thinking about the things that are flowing smoothly, that bring you joy, and generally make your world light up. Whenever we get snagged, we have to allow that emotion to come up, feel what we are feeling, and then take some inventory. Fear can sneak up at any time, but you have the power to put it in it’s place. Sure, things may feel frustrating at times, but there is ALWAYS something good that’s going on. Let that give you the courage, strength and stamina to keep going. And don’t forget to have some patience. Your work is not for nothing, and even if you can’t immediately see results, it doesn’t mean amazing things aren’t happening. Our culture wants the quick fix, the avoidance, the denial and the bypass. None of that actually works for the deep, sustained, beautiful soul growth that is self love and acceptance. Keep doing your thing, stay grateful and trust that all of the work you’ve been doing is making a difference, even if it can’t be measured in the ways you’re used to measuring it.
Cards used: The Illest Tarot by Kristi Prokopiak
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Sacred Self Care Guide for June 2018
Sacred Self Care Guide for June 2018 from Rising River Wisdom SchoolIn all the worlds’ mythology and culture, there have been wisdom keepers, those who looked to the natural and the hidden worlds as a guide for life on earth. Within these seekers are stargazers, who ascribe meaning to the “stars” and their movements through the solar system.
Though Earth’s Moon is no star, it reflects the brightest light we can see in the night sky. Its phases are a part of human consciousness, and its movements affect systems on earth and sea. When we align our activities to the Moon’s cycles we find a greater connection to both our bodies and intuitive wisdom. Read on for some self care wisdom inspired by the new moon.
Rising River Wisdom School is an immersive program for those looking to step into their own power and carry wisdom for themselves and the world around them. Below you will find some Sacred Self Care insight for June from Rising River Wisdom School’s incredible teachers – we’ve got you covered for setting intentions with the upcoming new moon, to seeking insight from animal guides, plant medicine to oracle readings, plus lots of guidance for mindfully navigating the world with your vibrant well-being in focus.
New Moon Wisdom from Michelle Prentiss:
New Moon in Gemini Wednesday June 13th 12:43 PM PDT
The Sign Gemini’s “Ruling“ planet is Mercury- so named after the Roman God of Messages, Communication, Commerce, and Travelers. The energetic style of Gemini seeks to make connections and values information and movement, variety and experience. Our New Moon this month is an interesting lunation in that it makes no “important” aspects to planets this time. Instead, we have the New Moon / Sun’s ruler Mercury doing all the “ interacting”. The fast moving planet is out of bounds in its orbit, too. This is telling and puts EXTRA emphasis on new and innovate ways of “connecting the dots” between our thoughts and ideas, data and hypothesis, our opinions and others.
Mercury is currently in the watery and emotional sign of Cancer, bringing an overall cast of nostalgia, sensitivity and compassion to the week. We also have a tight and friction filled connection to the “ wounded healer” Chiron in Aries and stern taskmaster Saturn in Capricorn. Fortunately, there’s also a positive beam from Mercury to Uranus in Taurus. It’s possible we may not want to speak our truth for fear of being hurt; but communicating carefully and sensitively is key to expressing ourselves as well as receiving another’s expression.
Try not to take things personally and attempt to see from a new perspective now – this will help mitigate misunderstandings. Don’t retreat either, another common defense when things get sensitive, you can have a breakthrough this week if you allow space for your pain to be healed with understanding. On June 15th, Mercury opposes Saturn. Again, it’s essential to take responsibility for our decisions and get realistic about the plans we make. Try to avoid being overly critical- all the facts aren’t really in yet.
Typically on a New Moon we sow the seeds for new ventures and external manifestation of our dreams and ideas. This New Moon however is surrounded by outer planets in retrograde motion including Saturn, Jupiter, and Pluto with Neptune retrograde June 18th and Mars June 26th (both are now in their shadow retrograde period) Retrograde periods give an internal focus to our manifestations. Our minds, thoughts, emotions and communications are open for new understanding and insights, on this New Moon it’s time to bring these tools inward and perform a personal housecleaning of any thoughts, emotions or communications that you wish to purge.
Now is the time to integrate what you “know and think” with what you “feel and see”. Breakthroughs in awareness and insight occur and new ways of being can be born when we make these connections within and dream a new dream for ourselves. Make New Moon Wishes on Wednesday around releasing hurt or miscommunications and gaining insight in the area where you have Gemini in your chart.
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Sacred Self Care Guide for May 2018
Sacred Self Care Guide for April 2018 from Rising River Wisdom SchoolIn all the worlds’ mythology and culture, there have been wisdom keepers, those who looked to the natural and the hidden worlds as a guide for life on earth. Within these seekers are stargazers, who ascribe meaning to the “stars” and their movements through the solar system.
Though Earth’s Moon is no star, it reflects the brightest light we can see in the night sky. Its phases are a part of human consciousness, and its movements affect systems on earth and sea. When we align our activities to the Moon’s cycles we find a greater connection to both our bodies and intuitive wisdom. Read on for some self care wisdom inspired by the new moon.
Rising River Wisdom School is an immersive program for those looking to step into their own power and carry wisdom for themselves and the world around them. Below you will find some Sacred Self Care insight for May from Rising River Wisdom School’s incredible teachers – we’ve got you covered for setting intentions with the upcoming new moon, to seeking insight from animal guides and plant medicine plus lots of guidance for mindfully navigating the world with your vibrant well-being in focus.
New Moon Wisdom from Michelle Prentiss:
Taurus New Moon 5/15/18 6:47 AM PDT
“Tending our Garden”
A NEW MOON is when the Sun and Moon are co-joined. This month our lunation is in the sign of Taurus and will be joined later in the day by rebel planet Uranus, who will stay in the sign for almost 8 years! This brings extra emphasis to the new moon’s power in the manifestation process. Expect possible signs of what will be revolutionized collectively and personally over the next years.
Taurus is the sign most closely connected to Earth and it’s resources. It is “the container that allows energy to manifest on the physical plane; it draws the creative spark of Aries into form. It submits instead of subdues, it favors nurturing over destruction and harmonizes with the greater whole.”*
Taurus is our sensual world, it’s smells, tastes, and it’s products.
It is the “green world”, our planet’s gifts and resources. Taurus is the ecological steward!
Earth Moons always put us in touch with our physical and sensual body. Going slow, we can experience how our body feels, which may not have been the same as yesterday or how it will be tomorrow. This gives us receptivity to our changing experience and prompts grounded growth through awareness.
Though we are slow and sensual in this Moon time – we have friction between Mars and Uranus at 29 degrees Capricorn/ Aries.
The 29th or last degree of any sign is considered to be the critical one – it’s unstable as it changes into a new form. Themes of volatility are present in the flux.
Mercury is conjunct Uranus too – Money and communications may be affected. This could be in shocking and revealing ways. Venus is strong though-and we can look to her for a key to getting the most out of the intensity.
To begin, we plant the seed of intention for everything we want to manifest by getting grounded. Stop and Breathe! Venus essentially represents the law of attraction and one’s personal pleasure in BEING. Taurus and Venus are very much about feeling, balance and centering as well as contact with our earthy reality.
In a Manifestation practice (a VERY Taurean activity) we first pay attention to what we desire, from there we put our will into motion in a step-by-step way, with ritual and activity.
Delve into what you personally need for peace and stability this week – for some it is action and variety and for others quiet harmony. Go within and listen to your body’s wisdom to the find your center. No matter the changing in our collective (and it will be changing quite a bit more!) this will provide the most sustainable resource of all – a deep well of inner guidance and a foundation of healthy connection to your personal source of equanimity and security.
Know that you are a magical manifestor! Cultivate the concept, work with law of attraction and watch your garden grow!
Here is a little ritual for connecting to your body on the moon from The Chopra Center:
Exercise: Get Grounded
One powerful way to expand your awareness is to ground yourself in your body. Whenever you feel distracted or triggered by a situation or event, tune into the feelings in your body. For instance, if you receive an unexpected bill and your normal reaction would be to feel angry or anxious, try this simple yoga pose known as Tadasana or Standing Mountain.
1. Begin by standing* with your feet hips width apart, the big toes slightly turned in. Engage your thigh muscles and lift the knee caps.
2. Align your body by having the knees above the ankles, the hips above the knees, the shoulders above the hips, the ears above the shoulders. The crown of your head is reaching up toward the sky.
3. Lengthen your tailbone toward the floor. Lift your ribs up from the waist. Your feet are firmly rooted on the ground. As you feel your connection to the earth beneath you, you become as steady as a mountain. Slowly lower your hands to your sides.
4. Now take a deep breath, close your eyes, and let yourself feel the sensations in your body. Focus your attention on the waves of sensation until they disappear.
By pausing and becoming aware of your body and the present moment, you’re breaking a conditioned pattern of stimulus-response. As you breathe, your body is reminded of its natural state of harmony and self-regulation, and this grounds you.
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Sacred Self Care Guide for April 2018
Sacred Self Care Guide for April 2018 from Rising River Wisdom SchoolIn all the worlds’ mythology and culture, there have been wisdom keepers, those who looked to the natural and the hidden worlds as a guide for life on earth. Within these seekers are stargazers, who ascribe meaning to the “stars” and their movements through the solar system.
Though Earth’s Moon is no star, it reflects the brightest light we can see in the night sky. Its phases are a part of human consciousness, and its movements affect systems on earth and sea. When we align our activities to the Moon’s cycles we find a greater connection to both our bodies and intuitive wisdom. Read on for some self care wisdom inspired by the new moon.
Rising River Wisdom School is an immersive program for those looking to step into their own power and carry wisdom for themselves and the world around them. Below you will find some Sacred Self Care insight for April from Rising River Wisdom School’s incredible teachers – we’ve got you covered for setting intentions with the upcoming new moon, to seeking insight from animal guides and plant medicine plus lots of guidance for mindfully navigating the world with your vibrant well-being in focus.
New Moon Wisdom from Michelle Prentiss:
Aries New Moon 4/15/18 6:57pm PDT
Sabian Symbol for Aries Moon: “Through Imagination a Lost Opportunity is Regained”
A NEW MOON is when the Sun and Moon are co-joined (conjunct). April’s New Moon is currently hanging out with communication planet Mercury in Aries, the sign representing the start of Nature and Astrology’s growth cycle. Aries keyword is “I AM” and within Aries season is the energy of commencement – we feel the need to get things done NOW!
Added to the Sun and Moon is the planet of Revolution Uranus – hand in hand with Dwarf Planet Eris (named after the Goddess of Discord). Eris was only discovered in 2005 and is actually bigger than Pluto! Eris represents how going against the “powers that be” can produce something magnificent in our life. Friction can create the “ pearl beyond measure”, deeper self-knowledge, accomplishment of goals, creativity, cohesion.
Here we have quite a line up of electric energy in the sky and the best way to take advantage of this power is to assert ourselves – by following our passions, moving our bodies in healthy ways, being flexible with change and knowing that sometimes in strife and definitely through striving we grow, we evolve and we triumph.
Mercury in Retrograde goes direct prior to the full moon. As it does it conjuncts Chiron in Pisces which is getting ready to move to Aries on the 17th.
The Wounded Healer/Teacher archetype is coming to the Warrior, integrating the two, putting awareness into how we can transform our hurt into help, it’s really showing us how our compassion which is borne of pain – can catalyze us into progressive action.
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Sacred Self Care Guide for March 2018
Sacred Self Care Guide for March 2018 from Rising River Wisdom SchoolIn all the worlds’ mythology and culture, there have been wisdom keepers, those who looked to the natural and the hidden worlds as a guide for life on earth. Within these seekers are stargazers, who ascribe meaning to the “stars” and their movements through the solar system.
Though Earth’s Moon is no star, it reflects the brightest light we can see in the night sky. Its phases are a part of human consciousness, and its movements affect systems on earth and sea. When we align our activities to the Moon’s cycles we find a greater connection to both our bodies and intuitive wisdom. Read on for some self care wisdom inspired by the new moon.
Rising River Wisdom School is an immersive program for those looking to step into their own power and carry wisdom for themselves and the world around them. Below you will find some Sacred Self Care insight for March from Rising River Wisdom School’s incredible teachers – we’ve got you covered for setting intentions with the upcoming new moon, to seeking insight from animal guides, tarot card reading and plant medicine plus lots of guidance for mindfully navigating the world with your vibrant well-being in focus.
New Moon Wisdom from Michelle Prentiss
New Moon in Pisces- March 17th 6:12am PST
So it’s Pisces season – the time of year where we float a little bit, are sensitive and touchy and our New Moon in Pisces on March 17th asks us to seek out where our vulnerabilities can be transformed into understanding. As we work on ourselves, both inner and outer, we become our own healer and in doing so – we automatically radiate this healing to everyone whose lives we touch.
Our pain and fears can be the greatest teachers as they hold the key to our individual wounds, which often is our life’s work!
All this energy is working in harmony with the planet Jupiter; currently retrograde in Scorpio. Expanding beams of deep inner work are rewarded. You may have epiphanies as you dig into yourself, creating the opportunity for re- birth in places where you may have been stuck.
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Sacred Self Care Guide for February 2018
Sacred Self Care Guide for February 2018 from Rising River Wisdom SchoolIn all the worlds’ mythology and culture, there have been wisdom keepers, those who looked to the natural and the hidden worlds as a guide for life on earth. Within these seekers are stargazers, who ascribe meaning to the “stars” and their movements through the solar system.
Though Earth’s Moon is no star, it reflects the brightest light we can see in the night sky. Its phases are a part of human consciousness, and its movements affect systems on earth and sea. When we align our activities to the Moon’s cycles we find a greater connection to both our bodies and intuitive wisdom. Read on for some self care wisdom inspired by the new moon.
Rising River Wisdom School is an immersive program for those looking to step into their own power and carry wisdom for themselves and the world around them. Below you will find some Sacred Self Care insight for February from Rising River Wisdom School’s incredible teachers – we’ve got you covered for setting intentions with the upcoming new moon, to seeking insight from animal guides, tarot card reading and plant medicine plus lots of guidance for mindfully navigating the world with your vibrant well-being in focus.
New Moon Wisdom from Michelle Prentiss
New Moon in Aquarius / Solar Eclipse February 15, 2018 2:06pm PST
The New Moon Cycle is ideal for setting intentions and planting the “ seeds” of magic in your life by utilizing your higher mind. This New Moon is in the sign of Aquarius – the sign that embodies the idea of a higher conscious awareness. As the 11th sign in a 12 sign cycle, Aquarius integrates the lessons of the previous 10 signs into visionary actions designed for the collective. The Planets Uranus (Illumination and Insight) and Saturn (Mastery of Matter) co-rule Aquarius and serve as themes for this lunation. The Solar eclipse adds power to this opportunity for breakthroughs in challenging patterns we may have in our lives. By paying attention to our mindset, and exercising the idea of releasing thoughts that drain and negate our sense of an expansive self – we can take quantum leaps in the perception of our challenges. This eclipse is all about the power of manifesting our future, by opening our minds to new possibilities.
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Sacred Self Care Guide for January 2018
Sacred Self Care Guide for January 2018 from Rising River Wisdom School
In all the worlds’ mythology and culture, there have been wisdom keepers, those who looked to the natural and the hidden worlds as a guide for life on earth. Within these seekers are stargazers, who ascribe meaning to the “stars” and their movements through the solar system.
Though Earth’s Moon is no star, it reflects the brightest light we can see in the night sky. Its phases are a part of human consciousness, and its movements affect systems on earth and sea. When we align our activities to the Moon’s cycles we find a greater connection to both our bodies and intuitive wisdom. Read on for some self care wisdom inspired by the new moon.
Rising River Wisdom School is an immersive program for those looking to step into their own power and carry wisdom for themselves and the world around them. Below you will find some Sacred Self Care insight for January from some of Rising River Wisdom School’s incredible teachers – we’ve got you covered for setting intentions with the upcoming new moon, to seeking insight from animal guides, card reading and plant medicine plus lots of guidance for mindfully entering 2018 with your vibrant well-being in focus.
New Moon Wisdom from Michelle Prentiss
New Year, New Moon in Capricorn January 16th 2018 6:17pm PST
There is a lot of powerful manifestation energy in this moon!
Capricorn is the last of the earth signs, the 10th of 12 planetary energy modes, and is concerned with mastery.
At its most “evolved” Capricorn symbolically integrates the spiritual with the material-taking trans-personal energies and making them “useful” in the world.
Where you find this sign in your astrological chart you may be practical and ambitious, grounded and extremely hardworking. This is also the place where you must take responsibility for yourself and become your own authority. Capricorn will always force us to learn to trust ourselves as we work toward our goals.
The cosmic energy of the week connects with an ongoing theme of destruction and re-creation (Sun, Pluto and Venus in Capricorn conjunct the Moon).
What is being transformed in your life? Take some time to think about what you want to leave behind. This Moon can be the catalyst for a powerful new start and the understanding that you are the creative artist “behind the curtain”.
The planet Uranus squares our New Moon; you may be inspired, illuminated or exasperated. Either way, it’s energy to make you want the change that is coming. Mars and Jupiter in Scorpio support the Moon, Mercury, Venus and Pluto in Capricorn- providing both the desire and fulfillment of well-deserved optimism and faith in our future.
Scorpio and Capricorn have a harmonious and supportive relationship, fueled by a mutual “passion” for self-improvement and hard work.
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Sacred Self Care Guide for December 2017
Sacred Self Care Guide for December 2017 from Rising River Wisdom School
In all the world’s’ mythology and culture, there have been wisdom keepers, those who looked to the natural and the hidden worlds as a guide for life on earth. Rising River Wisdom School is an immersive program for those looking to step into their own power and carry wisdom for themselves and the world around them. Below you will find some Sacred Self Care insight for December from some of Rising River Wisdom School’s incredible teachers – we’ve got you covered for setting intentions with the upcoming new moon, to seeking insight from animal guides, card reading and plant medicine plus lots of guidance for mindfully closing out 2017 and entering 2018 with your vibrant well-being in focus.
New Moon Wishing for December by Michelle Prentiss
Our Earth’s Moon is no star, but it does reflect the brightest light we can see in the night sky. Its phases are a part of human consciousness, and its movements affect systems on earth and sea. When we align our activities to the Moon’s cycles we find a greater connection to both our bodies and intuitive wisdom.
A powerful way to become aware of Moon energy is to utilize it for your own personal growth. As Biodynamic farmers do, track the moon cycles with an ephemeris or almanac. Use the New Moon time period to plant the seeds of wishes and desires, and the Full Moon to culminate and release them.
For example, say you want to begin a new nutrition and movement program. The few days just before the New Moon are perfect for crystallizing your thoughts here.
Ask yourself – What do I really want? What Do I Need? How do I Feel? (new moons can begin a new emotional/feeling cycle)
On the day of the New Moon use the energy of new beginnings to create a ritual around your desires. You can write down your wishes on paper or in a journal, light a candle as you hold these wishes in your mind, or join with others to create a ceremony around it.
We first sow the seeds of our intentions internally, then cultivate them with action as they are revealed with the Full Moon.
December’s New Moon is at 12/17-18 10:30pm PST
The New Moon for December is in the sign of Sagittarius, a fire element sign that represents the inner light of spiritual truth, that which keeps us going through the dark of winter. Sagittarius symbol is the Archer and she is concerned with finding meaning and direction on our journey.
This is a perfect New Moon for setting intentions regarding what you want to attract in your life – as well as creating Sacred Self Care habits and rituals that empower by integrating our bodies needs with the needs of our souls.
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A Guide to Gluten-free Flours and Starches
I am excited to share my guide to Gluten-free Flours and Starches. From grains and starches to beans and seeds, there is a wide variety of gluten-free flours available to us to make baking easy and delicious. Seeing all of the options in one long list, is actually quite exciting and inspiring to know the many options.
Grain-free Banana Coconut Mini-LoavesAlthough it can all seem a bit daunting and overwhelming at first, baking gluten-free is far easier than you would think. Once you get to know what flours and starches are available, how they work together in recipes and as you learn which you like the most, you will slowly start building a pantry full of options to make just about anything you desire. Baking does require some experimenting, some mathematics and ratios, and yes, even some failures along the way. But, once you get the hang of it and have it down to a science it will be second nature to you. As someone with a gluten intolerance, it is hard to feel like we are living without when I take a look at the long list of flours available to us.
This list is meant to act as a guide to some of the many amazing and nutritious, naturally gluten-free flours and starches that exist. This isn’t necessarily a complete list as there are so many of them always popping up on the market, but these are the ones I know of, most of which I have experimented with myself.
It is best to remember that baking gluten-free almost always requires a mix of flours and starches, as opposed to just one. That is probably one of the biggest mistakes people make when they try baking gluten-free for the first time. A recipe calls for 1 cup gluten-free flour and they grab 1 cup of whatever flour they have or can find easily, for example just rice flour or just soy flour. The results are usually disastrous and many people are left defeated. There are plenty of great all-purpose gluten-free flour blends on the market that you may like just fine and if you are new to gluten-free baking, this is probably the perfect place to start. But, once you have experimented a bit and get a little more comfortable, I highly recommend trying out making your own gluten-free flour blends. As you get to experimenting with recipes and baking you will be able to make your own combinations of flours and starches outside of this ratio, but this is a really great place to start.
Mint Chocolate Chip Brownie BitesA Guide to Gluten-Free Flour and Starches
I find when you get the proper ratio and combination of flours and starches, there is no real need for xanthan or guar gum, which I prefer to not use if I don’t need to. Many people have issues digesting the gums, and I try to avoid them when I can now that I know they aren’t necessary. I have also learned that some of the best baked goods, especially breads, are made by adding in psyllium husk, ground chia and/or ground flax seeds. These replace some of the binding and elasticity properties of regular gluten flour, to keep it from crumbling, which is the reason many bakers use the gums in gluten-free baking.
NOTE: If you are looking to convert a regular gluten-containing recipe to gluten-free by using your custom made gluten-free all-purpose flour mix in a regular recipe, a good rule of thumb is to sub 140 grams of your gluten-free mix for every 1 cup of regular gluten all-purpose flour.
When you look at this long list of flours and starches available to us, it hardly feels like we are like we are missing out at all, right?
WHOLE GRAINS
Amaranth Flour
Brown Rice Flour
Buckwheat Flour
Corn Flour
Millet Flour
Oat Flour (make certain it is certified gluten-free)
Quinoa Flour*
Rice Flour
Sorghum Flour
Sweet Potato Flour
Sweet Brown Rice
Teff Flour
White Rice Flour*This technically belongs under seeds, but it works really well as a grain flour, in small quantities in AP blends
STARCHES
Arrowroot Flour
Cornstarch
Potato Flour
Potato Starch
Tapioca Flour
White Rice FlourNUTS AND SEEDS
Almond Flour
Chestnut Flour
Coconut Flour*
Hazelnut Flour
Flaxseed Meal
Salba/Chia Seeds
Hemp Flour
Mesquite Flour*Coconut Flour will suck a lot of the moisture out of most recipes, so use it sparingly or add additional eggs or other liquid to counteract.
BEANS AND LEGUMES
Fava Bean Flour
Garbanzo (chickpea) Bean Flour
Garfava Flour
Kinako (roasted soy bean) Flour
Soy Flour
Pea Flour and Green Pea FlourYou can usually classify nut, seed and bean flours as a whole grain, for ratio sake, even though they are technically not in the grain category. However, they can sometimes react a bit differently depending on the recipe, so it may take some experimenting with those. I should also note that you won’t want to use just a bean flour alone or in large quantities in most recipes, as they tend to have a bit of an aftertaste that could overpower the final dish.
Ratios
The beauty of this list is that you can select your favorite flours and starches, based on what is available to you and what you prefer, that could be used in a variety of recipes. When making my own whole-grain all-purpose flour for baking, I personally use a ratio of 70% grain flours to 30% starches (based on Shauna Ahern’s recommendation from all of her many years of experimenting and baking). For a regular all-purpose blend, you’ll want 40% whole grain flours to 60% starches. Everyone has different ratios they prefer, but these have both proven to always be effective for me and many other gluten-free bakers. Here is a great example of a whole-grain blend I have made in the past: 200 grams sorghum flour, 200 grams teff flour, 200 grams millet flour, 100 grams buckwheat flour, plus 150 grams each of tapioca and arrowroot starches. This particular mix results in a beautiful brown whole grain blend that I love for pizza crusts and rustic pie crusts. If you are looking for something more traditional and white, use the 40/60 ratio, and for your grains try a blend of sorghum, millet, rice or soy. I usually make my all-purpose flour blends in batches of 1000 grams, since that makes weighing and ratios the easiest.
Have you played with making your own gluten-free flour blends and with gluten-free baking? What are your favorite gluten-free flours?
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A Quick Guide to Gluten-Free Eating
I am sure many of my regular readers here are old pros at eating gluten-free, but maybe some of you are new to a strictly gluten-free diet (due to Celiac disease, a gluten intolerance or another medical/health reason), or perhaps you are looking to simply cut back or eliminate some gluten from your diet. Maybe you are being a really good pal, looking to learn more and find options for a friend or family member that is gluten-free. No matter what the reason, my simple overview of a gluten-free diet is meant to be used as a safe and quick tool while you are doing your own research on specific products and what you can and cannot tolerate (even within these “allowed” foods).
I hope you enjoy this list and find it to be a good resource if you are just starting out, or to share with family and friends that want to learn more about your restrictions.
A Quick Guide to Gluten-Free Eating
ALWAYS AVOID ON A GLUTEN-FREE DIET:
- Wheat (einkorn, durum, farro, graham, kamut, semolina, spelt)
- Rye
- Barley (malt, malt flavoring and malt vinegar are usually made from barley)
- Triticale (a cross between wheat and rye)
- Commercial oats contain gluten due to cross contamination in processing, only eat certified GF oats
Wheat goes by many names – other wheat products to avoid:
- Bulgur
- Durum flour
- Farina
- Graham flour
- Kamut
- Semolina
- Spelt
SAFE FOODS ON A GLUTEN-FREE DIET:
Alternative flours, grains, starches and thickeners that are inherently safe for celiac, gluten intolerance and wheat allergies include:
- Rice (white, brown, basmatic, jasmine, wild, risotto, sticky rice, rice cereal)
- Corn (maize) (grits, polenta, cornmeal)
- Potato, potato starch, potato flour
- Tapioca and tapioca starch
- Bean flours (chickpea, garbanzo, soy, fava, garfava)
- Sorghum
- Quinoa, quinoa flour and cereal flakes
- Millet and millet flour
- Rice flour
- Buckwheat
- Arrowroot starch
- Amaranth
- Certified gluten-free oats and oatmeal*
- Teff
- Montina
- Cornstarch (corn flour)
- Flax
- Nut flours (almond, chestnut, pecan, cashew, macadamia)
- Coconut flour
*Oats are naturally gluten-free and might be OK but please note when purchasing your oats, please make sure to choose packages that say “gluten-free”, as most commercial oats are contaminated with wheat when they are grown in the fields or from cross contamination in the processing plant. Some folks that are gluten-free don’t eat any oats, as they cannot tolerate them. Research indicates that pure, uncontaminated oats consumed in moderation (up to 1/2 cup dry oats daily) are tolerated by most celiacs. Everyone is different so please only eat them if you know you can tolerate then and consult with your physician or specialist before including in your regular diet.
Labels that clearly declare a complete list of ingredients are usually safest. You must read labels each and every time foods are purchased, as manufacturers can change ingredients at any time. As of 2006, wheat used in products will be identified on the label. Additionally, you may verify ingredients by calling or writing a food manufacturer and specifying the ingredients and the lot number of the food in question. State your needs clearly – be patient, persistent and polite.
WHAT ABOUT ALCOHOL?
Distilled alcoholic beverages and vinegars are gluten-free. Distilled products do not contain any harmful gluten peptides. Research indicates that the gluten peptide is too large to carry over in the distillation process. This process leaves the resultant liquid gluten-free. Wines and hard liquor/distilled beverages are gluten-free. Beers, ales, lagers and malt vinegars that are made from gluten-containing grains are not distilled and, therefore, are not gluten-free. There are many great gluten-free beers available.
FOODS THAT ARE NATURALLY GLUTEN-FREE:
- Fruits and vegetables
- Beans, seeds, nuts in their natural, unprocessed form
- Fresh eggs
- Fresh meats, fish and poultry (not breaded, batter-coated or marinated)
- Most dairy products
GLUTEN LIKES TO HIDE: Always Read Labels. Don’t be afraid to call the manufacturer if you are unsure.
Products to be careful of where gluten can be hiding: broth, bouillon, beers, ales, lager, breading & coating mixes, energy bars, syrups, communion wafers, french fries, croutons, dressings, drugs & over-the-counter medications, modified food starch, ice cream and frozen desserts, flour & cereal products, herbal supplements, imitation bacon (and other fake meats), veggie burgers, imitation seafood, marinades, nutritional supplements & vitamins, pastas, flavored vinegars, chocolate, candy, processed deli meats, sauces & gravies, hot dogs and vegan hot dogs, spice blends, self-basting poultry, soy sauce or soy sauce marinades, soups and soup bases, stuffings, thickeners (Roux), confectioner’s and brown sugar, herbal teas (watch for barley), jerky.
*Please remember that even the words “gluten-free” on a label do not always insure 100% gluten-free, due to cross contamination. Be cautious and be vigilant. Call companies and manufacturers, ask for detailed information or testing.
REMEMBER WHEN IN DOUBT, GO WITHOUT! IT IS NEVER WORTH IT!
When you are unable to verify ingredients or the ingredient list for a food is unavailable – DO NOT EAT IT!! No matter the amount consumed, it is not worth affecting your immune system nor is it worth the damage that will surely be done to the small intestines as a result, every time gluten is eaten. Whether or not symptoms or signs are present, it may be happening.
