Where your mind-body goal setting meets 5,000 years of wisdom

Your Root Center

For the first section of our course, we will look at our first and most primal of our major energy centers: our ROOT center.

Below you will find the links to the two self-lead video courses along with the book sheets for this section. The final and third class for this section will be a group class hosted live on Wednesday, January 8th at 9pm CST on our private facebook page. It will be recorded and posted here afterwards if you can not attend the group class.

Play Video


some recipes to feed your root energy center

I remember my Mother making these Morning Glory muffins packed with shredded carrots, raisins, spices and oats. They were nearly magic, and if I close my eyes now, it is like going home, into that safe warm kitchen once again. Little did I know that that is exactly what these earth nutrients are designed to do.

Place all the below ingredients in a large mason jar, then add the almond 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 carrots, finely shredded
  • 1/4 cup coconut, unsweetened dehydrated/shredded 
  • 1/4 cup raisin
  • 1/4 tsp cinnamon (I probably use more than this)
  • 2.5 cups almond, oat or rice milk, unsweetened

NOTE: The raisins and coconut make this breakfast plenty sweet for me, but if you are looking to up the sweetness, a drop or two of liquid Stevia should do it.

If there is one vegetable that is off the charts when it comes to nutrient density and its grounding or earthing effect to your digestion and emotional state, it would be beets. This beautiful garnet-coloured smoothie works best with roasted root veggies (or else your blender will not like you that much).

Blend all ingredients and enjoy! This recipe is for one serving.

  • 1 cup beets, roasted
  • 1/2 cup carrots, roasted
  • 1 apple
  • 1/2 cup frozen or fresh cherries, strawberries or raspberries                                                                                                                                                         
  • 1.5 cups water or plant-based milk (oat or rice work best here)
  • 1 Tbsp plant-based oil (coconut or avocado)

Healthy forms of protein play a large role in our first, root energy center. Not only does this morning shake feel like a decadent treat, but it is jam=packed with nutrient dense grounding ingredients.

Blend all ingredients and enjoy! This recipe is for one serving.

  • 1 overflowing Tbsp of hazelnut butter (you can use almond butter, too)
  • 1 Tbsp cocoa powder (I used the high fat 33% red cocoa powder)
  • 1 banana, ripe
  • 1 apple
  • 1 handful spinach (I promise you won’t taste it at all)
  • 1/4 tsp cinnamon
  • 1.5 cups plant-based (oat, rice or almond) milk, unsweetened

Hardy beans and lentils can be very grounding for our systems and packed full of protein, but often all the beans in traditional chili can leave you a bit gassy (it is actually not a big deal – just your microflora throwing a party and saying THANK YOU!!!). So in this version on vegetarian chili, I stick with the much easier to digest lentils instead of using the classic kidney beans.

After the dry beans have fully reconstitued, add remaining ingredients to a big pot and simmer for 20-30 minutes just to let the flavours mingle together. and enjoy! This recipe is for 4 servings.

  • 1 cup each of dried lentils (I use red, brown and green)
  • 1 large can of stewed tomatoes (normally 28 ounces) 1 onion, minced
  • 2 cloves of garlic, minced
  • 1 carrot, finely chopped 
  • 2 stalks of celery, finely chopped
  • 2 cups of vegetable broth or 2 cups of water
  • 1 tsp chili powder, 1/4 tsp cumin and salt and pepper to taste
  • Garnish with fresh cilantro if you have some on hand

Note: This is a super duper money saving meal that the entire family will LOVE. This recipe for four hungry people costs about $8 to make if you use the dried lentils instead of canned.

A hardy, filling stew packed with colour and taste works on many levels to
ground us and help us connect when our minds and bodies when we are spinning. I gently sautee the onions, garlic and celery with the plant-based oil you choose for 2 minutes in a large pot before I add all the remaining ingredients (except for the peas – that I toss in right at the end). The finer you chop the veggies, the quicker this will go. Mine takes about 35 minutes to cook and is good for 4 large servings.

  • 3 large carrots, cut into small cubes
  • 2 large potatoes, cut into small cubes
  • 2 celery stalks, finely slices (I toss in the leafy bits, too)
  • 2 stalks of Swiss chard, finely chopped (I chop the chard leaves finely then add them to the stew right at the end)
  • 1 onion, finely chopped
  • 2 minced garlic cloves
  • 2 liters vegetable broth or water
  • 1/4 cup plant-based oil, coconut or avocado
  • 1 cup frozen peas (you can add this right at the end before it is ready)

Note: No bunnies were impacted in the making of this stew 🙂


When making this delicious, grounding soup, I like to slow roast the beets, sweet potatoes, onions and garlic beforehand for 40 minutes in a 325 oven. It makes the cook time super fast (translation: 10 minutes max), and brings our this amazingly earthy taste and aroma.

Once your veggies have been roasted, toss them in a large pot with broth or water, their spices, and simmer for 5-10 minutes before blending. If I have a bit of unsweetened coconut yogurt, I like to add a little dollop on top, because, you know . . . Pinterest 😉 Makes 4 large servings.

  • 3 large beets, roasted
  • 2 large sweet potates, finely chopped 1 onion, finely chopped
  • 2 minced garlic cloves
  • 2 liters vegetable broth or water
  • 1/4 cup plant-based oil, coconut or avocado
  • 1/4 tsp tumeric, 1/4 tsp pepper, 1/8 tsp ginger and salt to taste

Let’s head to the market! The following are all the ingredients you need if you decide to make ALL of the recipes you see here. I would first go through those recipes and decide which ones you want to try, before heading out and buying all of this.

  • 5 beets
  • 3 sweet potatoes
  • 3 potatoes
  • 1 bunch of celery
  • 3 cups oats
  • 6 large carrots
  • 1 onions
  • 1 head of garlic
  • 1 cup frozen peas
  • 1 large bunch spinach
  • 3 cups assorted lentils 1 can stewed tomatoes
  • 1/2 cup raisins
  • 1/2 unsweetened dehydrated coconut
  • 3 apples
  • 1 cup berries (strawberries, cherries or raspberries)
  • 2 liters plant-based milk *(almond, oat or rice)
  • 1 cup oil (avocado or coconut)
  • cinnamon, tumeric, ginger, cumin, chili powder
  • 2 Tbsp red high-fat cocoa powder, unsweetened
  • 1 banana, ripe
  • 1 Tbsp hazelnut butter
  • 1 apple

A couple options for you . . . :

  • Swiss chard (I added a little in the Rabbit Stew)
  • 4 liters veggies broth (but you can just use water, too)

Breathe. Move. Release

yoga, breathwork exercises and meditation to ignite your Root energy center
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Root down

Here you will find the yoga video along with the meditation and breath work exercise I put together for this energy center for you. Enjoy!

Play Video

Class #1

In this class together, we will be covering  the stool you stand on every day (that’s your root chakra), the significance of you Mom, insecurities, hoarding and the role your home plays. Check out our class video here and your worksheet that we will be working through together. 

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Class #2

In our Day 2 Chat, I went through our 5-legged stool (FRESH: Fear, Rest, Eating, Shelter and Heat). We also looked at grounding or earthing practices as well as the role technology plays in our root energy center.

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Class #3

Now that we have dove into our past in our root center, our strengths, difficulties and possible roadblocks there, together in this live course, we will form our goals moving forward. The live tapping will take place on Wednesday, January 8th at 9:00pm CST on our private facebook page.

© 2020 Marla Barr & Co