Our yoga retreat at Walking Lightly Ranch in Whitefish, Montana was better than I could have ever imagined. The weather was excellent, the ranch and accommodations beautiful, the vast property exquisite, the guided hikes almost perfect (perfect except for the surge of voracious mosquitoes on the first day because it had rained the night before our first hike), the optional on-site massages with Michelle Richards therapeutic and deeply relaxing, the yoga studio spacious, fully equipped, and pristine.
The guided hikes fell into two groups. The group who chose to do the easier and shorter hike was led by Amanda. I was not in this group, but had a twinge of regret when I heard that Amanda knows her wildflowers and was able to identify the array of flowers popping up here and there, dotting the landscape. The second group chose to go on the more challenging hikes, the first hike being a climb to the ridge on the property where the views were breathtaking. My group was led by James on both days. Though he does not do plant identification, he was knowledgeable in other areas: landscape and geology, plus we learned so much about his interesting life. There were only four of us led by James on the first day hike and two of us on the second day. On the second day’s hike, Zimmie and I selfishly felt it was a treat to have James all to ourselves on the hike!
Our happy group participants came from Seattle, Vashon, Eugene (OR), Whitefish, and from the District of Columbia environs. We enjoyed nutritious, abundant, delicious vegetarian meals made by our on site chef, Michelle Berry. One evening after dinner, Michelle, a very talented and knowledgeable nutritionist, plant-based chef, and beautiful mother of three came and sat with us, answering our questions about plant-based nutrition. We learned so much from her as you will see below.
How much water should we drink per day?
Take your weight, divide it by two and that is the number of ounces you should drink in water per day. Drinking green drinks or herbal teas do not count as your recommended water intake. These are seen as medicinal (good), but do not replace your water needs.
Sole Water Link
Please refer to the link above to read about sole water! I am going to try it. It is a great way to make sure you are getting essential minerals into your diet. It helps prevent muscle cramping. All you need is Himalayan Salt and Water to make the mixture.
Name some Protein Rich Plant-Based Foods (this list is not complete):
- Bee Pollen with Almond Butter
- Spirolina (add to your smoothie)
- Sprouts
- Hemp Seeds
Strategies to Detox/Cleanse:
- oil pulling using coconut oil (how to and benefits) LINK
- Body Brushing on skin that is not wet and later oil your skin before your shower (See technique and how it is done)
- Michelle mentioned that there are many kinds of detox. Detox can include “emotional” detox as well as “screen” detox. Screen detox means moving away from your phone or your computer for a few hours or for a whole day at a time.
- Colonics
Diet for people undergoing chemotherapy (these detox strategies can be used by anyone, even when not undergoing chemo):
- Include chlorella in your diet (probably in a smoothie)
- Eats lots of cilantro (sorry to those of you who do not like cilantro)
- Better yet, if you do the following, it is one of the best ways to support and cleanse your body when undergoing chemo: Eat Chlorella. Wait one hour. After one hour, eat Cilantro. Do not eat the two together. Do not change the order. Wait one hour before eating the cilantro.
- Eat a super low carb diet and a high vegetable fat diet (ketogenic diet).
- Follow the detox ideas above.
What are some Calcium Rich Plant-Based Foods (this list is not complete):
- Figs
- Tahini
- Broccoli
- Garbanzo Beans
- Green Leafy Vegetables (includes Kale)
- Almonds
What are some Protein Rich Plant-Based Foods (list is not complete):
- Edamame (soy beans)
- Spirulina
- Peanut Butter and other nut butters
- Nutritional Yeast
- Peas
- Lentils
- Quinoa
- Spinach
- Chia Seeds
- Hemp seeds
- Chick peas
- Kidney Beans
- Black beans
- Broccoli
Below: one of Michelle’s breakfast skillet dishes:
Everyone we met on the ranch had a very gentle spirit and I am left to believe that those who are lucky enough to live in such a pure peaceful environment, take on a very grounded, peaceful, gentle, and content demeanor.
One evening before dinner, the manager of Walking Lightly Ranch, Dave, played music for us with his friend Lee. Dave plays guitar and Lee plays cello. Put the two together and add vocals, lyrics from renown folk singers or lyrics written by Dave or Lee, and you have a delightful impromptu evening of pure joy! The next day, Lee came to the yoga studio and played cello for one of our yoga sessions. Wow!!
We also had an inspirational Shared Reading one evening after dinner. Some of what was shared follows:
When the soul lies down in that grass, the world is too full to talk about. Out beyond ideas of wrongdoing and rightdoing, there is a field. I’ll meet you there. –Rumi
Mary Oliver
In Blackwater WoodsLook, the trees
are turning
their own bodies
into pillars
of light,
are giving off the rich
fragrance of cinnamon
and fulfillment,
the long tapers
of cattails
are bursting and floating away over
the blue shoulders
of the ponds,
and every pond,
no matter what its
name is, is
nameless now.
Every year
everything
I have ever learned
in my lifetime
leads back to this: the fires
and the black river of loss
whose other side
is salvation,
whose meaning
none of us will ever know.
To live in this world
you must be able
to do three things:
to love what is mortal;
to hold it
against your bones knowing
your own life depends on it;
and, when the time comes to let it
go,
to let it go.
The Yoga Exercise
Within a rushing stream of morning light
she stands still as a heron with one soul
held flush against the other inner thigh
and her long arms like bony wings folded
back so that when the motion of a breeze
passes through her body there is a deep
repose at its root and in an eye’s blink
she has become this gently swaying tree
stirring the wind of its breath while linked to ground by the slow flow of energy
that brings her limbs together now in prayer
and blessing for the peace she is finding there.
-Floyd Skloot
I already look forward to going back to Walking Lightly Ranch for another long weekend retreat. Not too early to sign up for February 2019. Just let me know of your interest by commenting below and I’ll be in touch with you.
Feb 15-18, 2019 (3 nights) Yoga + Snow Shoeing (two guides: one for an easier shorter trail and another for more challenging longer trails offered on both days).
and further down the line…
May 22-25, 2020 (3 nights) Yoga + Hiking (just like this past one)
I came back from Sicily and hit the ground running with teaching my weekly classes, leading the Vashon Yoga Retreat (a blog post yet to come!) and leading the Montana Yoga Retreat, doing workouts geared to get me in shape for a 5k Run for the Ovarian Cancer Fundraiser I am doing for my friend Lynn Fallows and for a duathlon I am doing with my nephew Chuck in Chicago in August (am I insane…a duathlon in August in Chicago??). AND Jury Duty, on top of it all, these past two days. I really wanted to be on the case as it appeared to be very interesting, but just got dismissed today. A much needed quiet restful weekend at Ocean Shores awaits me this coming weekend.
What a lovely place!
Hi Hana, Thanks for your comment. Walking Lightly Ranch really is beautiful. I have a feeling you will be coming to the next one if possible! Namaste, Fran
As always, packed with inspiration. I would love to join in a future May Montana retreat. Please add me to the list. xxxo britt
I will add you to the May 2020 list (that’s so far off!!) Maybe I should also offer a May 2019 (Memorial Day Weekend)? xxxo Fran
This sounds absolutely amazing Fran. Would love to join in future if possible.
I hope you can come! I have two planned, one year apart. I was there last February and did snowshoeing and it was fabulous. It’s a magical place no matter which season you find yourself in.
Glad you’ve discovered the Himalayan salt in the cupboard!
You will be having the mineral rich sole with me!
Dear Fran,
As usual I long to be on your retreats. This one was a surprise. I never imagined you’d choose Montana. And as always you share your experiences in the most beautiful ways. We travel so much these days, perhaps when things slow down I can join you. Keep the posts coming. I do so enjoy them.
Hi Jeanne, I know you’ve been traveling lots with Carlos and with promoting your book. I hope you can carve some time for a yoga retreat in the near future. -fran
Fran~ I would love to be included in reminders for your future Montana retreats. I’m not sure about February, but the one in May could be perfect! As always, thank you for being an inspiration to fully live life!
The one in May isn’t until 2020. I don’t want to overextend so I am putting a year space between the events. I was at the ranch last February to check out the site and I went snowshoeing on the vast property and it was a winter wonderland. So much fun! Then we come back to the warm lodge, a fire crackling in the fireplace, a cup of hot tea. The best of winter…I will keep you in the loop via Newsletters. -Namaste, Fran
What an info packed blog entry! Thanks for sharing all the tips. And it’s good to see the ranch thriving!!
I still fondly remember the time you were at the retreat at Walking Lightly Ranch back in 2008, ten years ago. The ranch has truly become a yoga retreat, the studio is spacious, clean and fully equipped, the lodge has a new kitchen and a fully qualified chef and nutritionist and the barn was converted into beautiful sleeping quarters. Everyone gets their own room. I hope you and Butch can experience Walking Lightly again in the future! -Namaste, Fran
First of all,take care of yourself. Quite a schedule. Montana looked beautiful,having lived in Wyoming for three years I remember the mosquitos well..
Let’s try and connect this weekend since I missed your last call. I would like your retreat schedule for next year.. As you know,Sicily is always tempting,don’t know if Tom is up to it. Walking for him is becoming increasingly difficult. oxo
Hi Ursula, I will be in touch with you this weekend. Just so you know, you and Tom can do the first week being offered in Sicily. Week I (Sicily Week I is September 7-14, 2019) doesn’t include hiking..just one lovely outing, more like a gentle walk to Vendicari (where you have been before). Tom doesn’t have to do the yoga. He can be with us and do his strength exercises while we do our yoga sessions. I will call you tomorrow. xxox Fran
Wow, Fran! You have been busy!
Yes! Luckily, I do love what I do and I am good at fitting in time to relax and have quiet time, too. Montana was great!! -Fran