Marla Barr & Co

owning your wellness

RISING from one season to another

Days 1 - 4

Welcome to our homepage here for our first section of our spring wellness cleanse course – the PRE-Cleanse. This will be our home for the first four days of this course as our bodies and minds get ready for the good stuff coming its way

Please note that the kick off for this course will take place live on our facebook page on Sunday, March 8th at 9:00 pm CST. Looking forward to catching up with you all there.

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some recipes to bring your digestion out of its hibernation

NOTE: I included just a couple of my favourite recipes here for you. The full list and recipe guide is in your Course Guidebook.

Yep, apple pie for breakfast. I love the spicy smell of homemade apple pie and so many of the ingredients in this family holiday favourite are in the Ayurvedic breakfast of stewed apples, so let’s combine the best of both worlds here for you.

Bring  all the ingredientsto a slow boil for 3-5 minutes. This makes two good size servings, so feel free to toss the leftovers in the fridge for breakfast the next day. Be sure to eat this warm.

  •  1.5 cups of rolled oats
  • 1 apple minced or grated finely
  • 1/2 cup unsweetened apple sauce
  • 1 cup water1 cup coconut milk, unsweetened
  • 1/4 tsp each cardamon and cinnamon (I use more cinnamon)
  • 1/8 tsp (a healthy dash) each of ginger and cloves

What sounds more like pleasure than sitting on the beach on a tropical island, palm trees swaying behind you as the ocean water sparkles just past your toes. Let’s see if we can recreate that feeling, but in your morning oats with a handful of the core foods that feed your sacral center: coconut, mango and cinnamon.

Place all the below ingredients in a large mason jar, then add the coconut milk. Tightly replace the lid and give it a good shake. In the morning they will be ready for you to enjoy either warm or cold. This should make you 2 servings.

  • 1.5 cups of rolled oats
  • 1/2 cup coconut, unsweetened dehydrated/shredded
  • 1/2 cup mango pieces, frozen or fresh
  • 1/4 tsp cinnamon (I probably use more than this)
  • 2.5 cups coconut milk, unsweetened

Rice pudding for breakfast might sound a bit odd. Can dessert for breakfast really be good for you. You bet! This soothing yet spiced warm bowl of morning rice and fruit is a great way to start your self care day.

Going into these cleanse weeks, I like to have a few cups of cooked jasmine rice in the fridge that I can use in this recipe or to thicken my hardy veggie stews. The one trick with rice is ALWAYS to make sure that you soak and drain it really well before using. As the rice is already cooked in this recipe, all you need to do is toss all ingredients in a bowl and heat up to a gentle boil. It takes no time at all to toss together.

  •  1 ripe banana, mashed
  • 1 cup cooked jasmine rice
  • 1/2 cups unsweetened coconut milk
  • 1/2 mango, diced
  • and then add a dash of cardamon, ginger and cinnamon

Kitchari is my digestive cleanse go-to. It is easy to but together, cheap, digestively soothing for all body types and you can really kick the flavour up with the spices if you like. This recipe is more on the mild side.

Pre-soak the mung beans overnight in water, then cook them with the rice, water and coconut oil for 30 minutes. You then can add the spices. This is now your kitchari base ready for your fridge. When I go to warm this up in the fry pan, I finely grate carrots and toss in the handful of spinach. This recipe will make 4-6 meals.

  • 2 cups dry mung beans
  • 2 cups jasmine or basmati rice (cooked in 4 cups water)
  • 2 Tbsp coconut oil
  • 1 tsp each of tumeric and cinnamon and 
  • 1/8 tsp fresh ground pepper
  • salt to taste
  • add 1 grated carrot and a handful of fresh spinach to the kitchari when heating it up for your lunch or dinner

The classic Indian dahl joins the ranks of thick, filling veggie stews here with the addition of potatos, carrots and peas. Think of this as your Indian curry take on a chowder.

Add all ingredients together and boil for 20-30 minutes. Be sure to cut those veggies into little tiny (super easy to digest bits). If it is easier for you to shred the potatoes and carrots for this recipe, go ahead and try that.

  • 1 cup red lentils
  • 5 cups veggie broth or water
  • 1/2 cup tomato paste
  • 1 large potato, cubed up into tiny bits
  • 3 carrots, grates of sliced up very fine
  • 1/4 cup coconut oil
  • 1 tsp tumeric, 1/2 tsp cinnamon and 1/8 tsp fresh cracked pepper
  • 1 cup frozen peas (I toss them in the end so their retain their colour – It is just a looks thing for me. You can add them in at the beginning if you prefer)

This is my take on traditional French-Canadian pea soup (which is already pretty darn thick), is great for sensitive bellies, and those not accustom to a lot of spices.

After briefly sauteeing the onions and garlic in the oil, toss all ingredients together and boil for 30 minutes. The finer you can mince or cube the potatoes the better. Salt and pepper to taste. This recipe makes for 4 servings.

  • cup green split peas
  • 1 cup yellow split peas (you can just use all green split peas of that is all you have)
  • 6 cups veggie broth or water
  • 1 large potato
  • 1 onion
  • 2 garlic cloves
  • 2 Tbsp coconut or avocado oil
  • 2 cups finely sliced /grated carrots

Breathe. Move. Release

yoga, breathwork exercises and meditation to ignite your seasonal change
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The Season to Bloom

Here you will find the yoga videos, along with the meditation and breath work exercises, I put together for this, our transition into spring, our season of awakening. Enjoy!

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Day #1 Chat

In this class together, we cover why is it SO important to give ourselves time to reset ESPECIALLY in the spring? What is the significance and what happens to us if we  don’t take the opportunity this time of year to reset?

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Day #2 Chat

In this class we look at what I call our “Healing State”. WE looked at how you get there, what might prevent you from getting there, and what it feels like when you experience work being done by your body and mind in this state.

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Day #3 Chat

In this chat we talk about what you might see and feel from your body and mind as your system starts to enter our healing state. We look at the queues our body gives us and what they mean, then I chatted about what happens to us all in the early afternoon (I call this Coffee-O-Clock).

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Day #4 Chat

In today’s chat we talk about intermittent fasting, what it really does for your body, and what happens to your mental clarity and your body if you don’t allow yourself to intermittent fast on a regular basis. We also chatted about what your body does when you go for too long in between meals.

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