WEEKEND RETREAT

Darin&Friends

Elle Macpherson | Shawn Stevenson | Dr. Nitu Bajekal | Dr. Matthew Nagra | Andy Sabatier |

Kayden Radhe | Michelle Muench | Dr. Mohammed Enayat | Tero Isokauppila | Julie Piatt |

James & Dahlia Marin | Robby Barbaro |

This is the recording of our last weekend retreat, feel free to participate in your own phase at any time.

Weekend

Highlights

Don’t forget to make your groceries before the retreat if you want to enjoy the included meals

    • 4 large Portobello or brown mushrooms

    • 5 cups arborio rice

    • 2 avocado

    • 1 banana

    • 2 cups black beans

    • 3 tsp black pepper

    • 1 tbsp blueberries

    • 4 cups cashew milk (if you don't make your own during the live meal session)

    • 2 cups cashews

    • 0,25 cups cherry tomatoes

    • 3 tbsp chia seeds

    • 2 tbsp cilantro

    • 1 tbsp coconut flakes

    • 1 cucumber

    • 1 tsp cumin

    • 2 dates

    • 3/4 cups dried porcini mushroom

    • 6 cloves garlic

    • 2 tsp ginger

    • 3 tbsp hemp seeds

    • 1 cup kale

    • 2 lemons

    • 0,5 cups lentils

    • 1 cup lettuce

    • 2 mangos

    • 2 tbsp nutritional yeast

    • 6 tbsp oats

    • 4 tbsp olive oil

    • 1 onion

    • 3 tbsp parsley

    • 0,5 red onion

    • Rosemary for garnish

    • 2 tsp spirulina

    • 4 tbsp tahini

    • 5 tbsp tamari

    • 1 tsp turmeric

    • 4 tbsp walnuts

    • 1/2 wheel vegan cheese*

    *We recommend using Julie’s Bertie cheese in her recipe. You get a 20% discount using discount code DARINANDFRIENDS when ordering at https://srimu.com/

DAY 1

7.45 AM PST

Morning shot

Let’s get you off to a good start

  • Turmeric & Ginger Cleansing Shot

    • 1 tsp turmeric

    • 0,25 tsp black pepper

    • 0,25 cup of mango

    • Half a lemon

    • 1 tsp ginger

    • 2 tsp water

    1. Clean and peel the turmeric and ginger (if using fresh), cut the mango and squeeze the lemon.

    2. Add all ingredients to a blender and mix well.

    3. Enjoy it in the morning instead of coffee.

Darin Olien

8-8.45 AM PST

Superlife Author

Let’s create an epic life!

  • Darin Olien is co-host of the Emmy™ Award Winning, #1 Netflix docu-series, Down to Earth with Zac Efron.

     From his years of experience within the health space, he wrote his New York Times best-selling book, “SuperLife: The five fixes that will keep you healthy, fit and eternally awesome”.

     As host of the widely popular podcast The Darin Olien Show, Darin curiously explores people, solutions, and health as well as life’s Fatal Conveniences™ – a segment of the show uncovering modern-day flaws and challenges that may be undermining our health and our environment.

     Darin the founder of Barukas™, the most nutrient-dense nut in the world coming  from the Savannah “Cerrado” of Brazil. Through sustainable business practices, the company is committed to supporting this important biome by planting 20 million Baruzeita trees while getting out the most delicious nut on the planet.

     Darin holds a Bachelor of Arts in Exercise Physiology/Nutrition and a Masters in Psychology.

Sorina Fredholm

9.00-10.15 AM PST

Co-founder 121tribe

Breakfast smoothie & meal-prep lunch and dinner

During this live we will make together your morning smoothie and also prep today’s lunch and dinner. Check recipe below to be prepared.

  • Super Green Smoothie

    • 0,5 cup mango

    • one banana

    • half avocado

    • 1 cup kale

    • 2 tbsp parsley

    • 2 tsp chia seeds

    • 1 tsp ginger

    • 1 tsp spirulina

    • 1 cup cashew milk (we will prepare it here)

    • 0,5 cup water

    • 1 tbsp blueberries

    • 1 tsp hemp seeds

    • one date

    1.Clean the kale and the parsley.

    2. Peel the ginger, mango and the banana.

    3. Remove the seed from the date and avocado.

    4. Add all ingredients to a blender together with cashew milk and water and blend on high speed until smooth.

    5. Top your smoothie with blueberries, hemp seeds and dates for extra boost of nutrients and a crunchy texture.

    Meal Prep Lunch & Dinner

    • Have your ingredients ready we will prep together the Lentil Salad and Burger Patties

Exercise

10.30-10.45 AM PST

Let’s define your WHY!

Find a quiet spot and follow my instructions in the video

Dr. Nitu Bajekal

11.00-11.45 AM PST

MD and Author

Living PCOS free

  • Dr Nitu Bajekal, Senior Consultant ObGyn, Author and Board-Certified Lifestyle Medicine Physician

    Dr Nitu Bajekal MD is a Senior Consultant Obstetrician and Gynaecologist in the UK with over 35 years of clinical experience in women’s health. Her special interests include Lifestyle Medicine, PCOS, Endometriosis, period problems, perimenopause and menopause, precancer, complex vulval problems and medical education. She is a keyhole surgeon with experience in laparoscopic procedures including robotics.

    She is the co-author of Living PCOS Free along with her daughter and nutritionist, Rohini Bajekal.

    Dr Bajekal is a Fellow of the Royal College and recipient of the Indian President’s Gold medal. She is one of the first board-certified Lifestyle Medicine Physicians in the UK. She has written the women’s health module for the first UK University based plant based nutrition course.

    Dr Bajekal is passionate about spreading health awareness, providing reliable medical and lifestyle information for the general public, doctors, workplaces and schools.

    Read more about her work and profile here: nitubajekal.com and follow her on Instagram and TikTok where she shares daily tips, recipes and more.

Elle Macpherson

12.00-12.45 PM PST

Entrepreneur & Wellness Advocate

Health is Wealth

  • Whilst known for her beauty and business acumen, Elle's philosophy is that wellness is the new beautiful, health is the new wealth, kindness is the new cool, and inner peace is the new success.

    Having had a truly extraordinary career and won awards for her ingenuity and entrepreneurial vision, Elle Macpherson continues to be an inspiration to women all over the world.

Lunch break

1.00-2.00 PM PST

With a challenge!

Enjoy your lunch outside (no matter where you live) and connect with nature during this break. Take a selfie and tag @darinolien & @121tribe and also post your picture as a comment on the Telegram channel.

  • Lentil & Mango Salad

    • 0,5 cup lentils

    • half a cucumber

    • 1 tbsp cilantro

    • 0,25 cup cherry tomatoes

    • 0,5 cup mango

    • half of a avocado

    • 1 tsp cumin

    • half of a red onion

    • 0,5 tbsp lemon juice

    • 1 tbsp cashew sauce

    1. Start by rinsing and cooking the lentils for about 15 minutes or according to package instructions.

    2. Clean and chop the cucumber, cherry tomatoes, red onion, mango, avocado and cilantro.

    3. Add all ingredients to a bowl together with the cumin and lemon juice and mix well.

    4. Drizzle some Cashew Sauce sprinkle with some seeds and enjoy!

Shawn Stevenson

2.00-2.45 PM PST

The Model Health Show

Eat & Sleep Smarter

  • Hi, I’m Shawn Stevenson, and I’m the creator and host of The Model Health Show. Every week for the past few years I’ve been releasing a new “masterclass” episode diving into a wide range of health-related topics. But this isn’t your average health information that you learned about in school. We go beyond the books and uncover the very best health information in the world. And we also do it with style, fun, and lots of heart!

Dr. Matthew Nagra

3.00-3.45 PM PST

Naturopathic Doctor

Is animal protein really king?

  • Dr. Matthew Nagra is a Naturopathic Doctor devoted to bringing the most up-to-date evidence-based nutrition information to his patients at his clinic in Vancouver.

    In 2018 he graduated from the Boucher Institute of Naturopathic Medicine after completing his bachelor’s of Science in Microbiology at the University of Victoria.

    He’s certified in plant-based nutrition through eCornell and the T Colin Campbell’s Center for Nutrition Studies. Dr. Nagra is also a public speaker and is known for his content across multiple social media platforms, where he often tackles misinformation around diet and nutrition, and deep dives into the latest nutrition research.

Andy Sabatier

4.00-4.45 PM PST

Founder Academy West Breathing Performance

Next level breathing exercise

  • Andy completed his doctorate in physical therapy in 2013 from New York University, clinical training at Stanford Hospital’s cardiac ICU, and extensive breathing education under Mary Massery DPT.

    He spent the next 7 years practicing in the ICU in Central Oregon helping thousands of patients to breathe and survive their most critical moments.

    Andy now works to bring that same breathing first approach to the greater community through Academy West.

Workout

5.00-5.45 PM PST

With Sorina and Darin

Click below to choose your workout

Kayden Radhe

6.00-6.45 PM PST

Founder Blue Bottle Love

The energy behind water

  • Meet the FoundHer of Blue Bottle Love, Kayden Radhe. She is a woman dedicated to sharing the eco-friendly beauty and high vibration frequency of these blue glass water bottles which serve to enhance and heal the consciousness of water.

    She lives in Maui, Hawaii in her Blue Bottle Love Temple Home. She is totally IN LOVE with bringing Blue Bottle Love to the world! This has become a fully encompassing passion, and the love keeps growing! “Flowing and Growing” is one of her favorite things to say…and that is exactly what is happening!

Dinner

7.00-8.00 PM PST

The ultimate burger

You deserved it! Thanks for a great day and see you tomorrow. Share your burger on Instagram and tell us how your experience was today and please tag @darinolien & @121tribe.

  • Bean Burgers with Marinated Mushrooms

    • 4 large Portobello or brown mushrooms

    • 2 cups black beans

    • 4 tbsp oats

    • 4 tbsp walnuts

    • 4 tbsp tahini

    • one onion

    • 1 tsp black pepper

    • 4 tbsp tamari

    • 2 tbsp lemon juice

    • 1 tbsp olive oil

    • half of a avocado

    • 1 tbsp cashew sauce

    1. Set the oven to 350 F.

    2. In large container mix olive oil, tamari and lemon juice.

    3. Add the mushrooms to the sauce and let them sit and marinate for couple hours, or until they have softened and darkened.

    4. To a food processor add the walnuts and pulse few times until well chopped. Add the beans, oats, tahini, chopped onion, tamari and pepper and pulse until everything is mixed. Transfer the mixture to a large bowl and roll the patties.

    5. Refrigerate the patties for minimum 30 minutes

    6. Add the patties and mushrooms to the lined baking sheet and bake for 30 minutes.

    7. Assemble the burger adding the patties to the mushrooms together with slices of red onion and avocado.

    8. Drizzle some cashew sauce and enjoy!

    Save two patties for the lunch tomorrow!

DAY 2

Sorina Fredholm

8.00-8.45 AM PST

Co-founder 121tribe

We will kick off today with a morning shot and then prepare a delicious breakfast that you will enjoy after your yoga session. Check recipe below to be prepared.

Morning shot & breakfast chia pudding

  • Spirulina Restoring Shot

    • 1 tsp spirulina

    • 1 tbsp mango

    • 1 tsp parsley

    • 0,25 lemon

    • 2 tbsp water

    Clean the parsley, cut the mango and squeeze the lemon.

    Add all ingredients to a blender and blend on high speed for 1 minute.

    Enjoy it in the morning instead of coffee.

    Mango & Coconut Chia Pudding

    • 2 tbsp chia seeds

    • 2 tbsp hemp seeds

    • 2 tbsp oats

    • 1 cup cashew milk

    • 1 tbs coconut flakes

    • 0,25 cup mango

    • 1 date

    1. Add to a jar the chia and hemp seeds, oats, dates and cashew milk.

    2. Stir until you ensure all ingredients are well mixed and covered with liquid.

    3. Close the jar with the lid and refrigerate until the oats and seeds are soaked and moist enough.

    4. Enjoy it after Michelle’s Yoga and top it with mango coconut flakes and a drizzle of maple syrup!

Michelle Muench

9.00-9.45 AM PST

Banana Blondie Yoga

Feel good yoga flow

  • I’m a yoga lover who has been practicing since 2000.

    I’ve been passionate about sharing the many benefits of yoga through teaching since 2005.

    I’ve taught in under-served communities, yoga studios, my children’s school and this platform since 2015.

    I’ve been thriving on a whole foods plant-based lifestyle since 2012 and love sharing the lifestyle with all that are interested!

Dr. Mohammed Enayat

10.00-10.45 AM PST

Founder Hum2n

Engineering biological human potential

  • Dr Enayat (dubbed Dr E) is a London trained GP, a TEDx speaker, and the rockstar visionary behind HUM2N.

    Having begun his career as a GP, Dr E’s extensive training has taken him from South Africa to San Diego, where his work in the stem cell industry reframed his lens on the innate potential within us to self regenerate. He established his reputation as one of the bright stars of medicine, by being awarded the Darzi Fellowship for Clinical Leadership.

    Fascinated by applying the scientific advancements in aging, he has created a health system that is approaching the algorithm of aging, and adopting a data driven approach to decoding being superhuman. Layered with his expertise in preventative and functional medicine, Dr E has created the tomorrow land of health.

Tero Isokauppila

11.00-11.45 AM PST

Founder Four Sigmatic

All about mushrooms and how they support health

  • When Tero Isokauppila’s Finnish grandparents didn’t have access to coffee beans, they turned to chaga as a substitute. As it turns out, those mushrooms made for a special, immune-supporting brew with smooth, long-lasting energy.

    The founder of Four Sigmatic is on a mission to make the world’s most nutrient-dense foods more accessible for everyone. Tero’s team researches and lab-tests all of its ingredients, so you can simply shake or brew your deliciously functional drink. The end result? Pure bliss in a cup with zero synthetics, fillers, or harmful chemicals.

Julie Piatt

12.00-12.45 PM PST

Chef & founder SriMu

Light a fire within - how to create a beautiful cheese board

  • Julie Piatt aka “SriMati” has spent decades seeking the divine in all of her life experiences. Living from a deep place of devotion SriMati is a living spiritual guide devoted to reminding others of their spiritual nature so that they too can experience the full presence of their existence

    Julie’s raw vunerablity and direct candor in sharing her own life experience is a warm invitation for us to embrace our own life experiences with a divine perspective and unconditional love.

    Julie has created over 300 plantbased recipes featured in a series of best selling cookbooks published by Avery/ Random House.

    The paradigm shifting plantbased cheese bible, “This Cheese Is Nuts! plus internationally acclaimed, The Plantpower Way;Italia”, (2018) & “The Plantpower Way” (2015) both coauthored with her endurance athlete husband, best selling author and world reknowned and celebrated podcast host of The Rich Roll podcast.

    More info:

    https://srimu.com/

    https://www.juliepiatt.com/water-tiger

Lunch break

1.00-2.00 PM PST

Ground Bean Burgers Lettuce Wraps

Hope you are enjoying the retreat so far, let’s celebrate with a healthy and delicious wrap. Share your creation on Instagram and please tag @darinolien & @121tribe.

  • Ground Bean Burgers Lettuce Wraps

    • 1 cup lettuce

    • half of a avocado

    • 1 tsp cilantro

    • half of a cucumber

    • ground bean burgers

    • 1 tbsp cashew sauce

    1. Preheat the oven to 375 F (190 C).

    2. Heat up the burger patties.

    3. Wash the lettuce leaves and cut the cucumber, avocado and cilantro.

    4. Crumble the patties on the lettuce and add the rest of ingredients.

    5. Drizzle cashew sauce and enjoy your lunch!

James & Dahlia Marin

2.00-2.45 PM PST

Married to Health

How to optimise your gut health

  • James Marin and Dahlia Marin are the co-founders of Married to Health and the first 100% plant-based SIBO/IBS nutrition program.

    Married to Health is an integrative dietetic practice which brings together the best in medical nutrition therapy to bridge the gaps in health maintenance, disease prevention and disease reversal, when possible.

Robby Barbaro

3.00-3.45 PM PST

Mastering Diabetes

What to eat to reverse insulin resistance

  • Robby Barbaro, MPH is co-founder of Mastering Diabetes and co-author of Mastering Diabetes (Avery / Penguin Random House).

    He is a diabetes coach, educator, and international speaker who has been living with type 1 diabetes for more than twenty years. Since 2006, Robby has used an evidence-based approach to his personal health and fitness, built on a foundation of low-fat, plant-based, whole-food nutrition.

    Using the Mastering Diabetes Method, he has seen his insulin sensitivity improve by 600 percent and his overall health improve dramatically. His personal experience sparked a passionate interest in learning as much as possible about nutrition-driven wellness, a quest that led Robby to devote six years to building the revolutionary Forks Over Knives empire, alongside the founder and president.

Darin Olien

5.00-5.45 PM PST

Superlife Author

Closing session

Dinner

6.00-7.00 PM PST

With Julie Piatt!

Let's celebrate with a delicious gourmet risotto created by Julie Piatt which includes vegan cheese and we recommend that you use SriMu cheese. Take a picture of your creation and tag Julie @srimati as well as @darinolien and @121tribe.

  • SRIMU PORCINI RISOTTO

    Serves 8-10

    Ingredients

    • 3 tablespoons olive oil

    • 5 cloves garlic, minced

    • Salt + Pepper

    • 5 cups Arborio rice

    • 3/4 cup dried porcini mushrooms

    • 1/2 wheel Bertie + more for garnish*

    • Fresh rosemary for garnish

    Directions

    1. Boil 6 cups water.

    2. Place dried mushrooms in a bowl, cover with 1 additional cup hot water, set aside to soak.

    3. Heat a big pan to medium heat. Place oil and garlic in pan, add a pinch of salt and saute for 1 minute.

    4. Add rice, one cup hot water, a pinch of salt and pepper continue to stir until most of the water is gone.

    5. Continue this process gradually adding hot water and stirring until the rice becomes tender.

    6. When the rice is almost cooked through, add the mushrooms and the water they were soaking in along with 1/2 Bertie wheel to the pan.

    7. Mix well, adding salt and pepper to taste.

    8. When the rice is fully cooked, scoop into a large serving dish. Garnish with Bertie wedges and fresh rosemary. Serve warm.

    * Julie offers you a 20% discount for any box of SriMu that is ordered in the month of December shipping within US & Canada. The discount code is DARINANDFRIENDS

    Order at: https://srimu.com/

If you want to use Julie’s cheese you get a 20% discount using discount code DARINANDFRIENDS when ordering at https://srimu.com/