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Meet Bonnie Koenig

 
If you've ever felt self-critical, unworthy, ashamed and constantly comparing yourself to others, I know exactly how you feel. 
 
I lived that way until years after I became a mom.  Once my girls started growing up, I realized I had to make changes in my own life if I wanted to raise two girls to love themselves unconditionally and live a joyful and positive life.  

I just didn’t know where to start. 
 
You could say I embarked upon a personal development path and I soon realized our thoughts impact our lives. I began to embrace positive thinking, gratitude and self acceptance and then, my life opened up in unbelievable ways.  
 
I started doing more of the things I LOVE! 

I signed up for yoga teacher training and became a Certified Yoga Instructor and specialized in Yoga Nidra meditation and restorative yoga.

I also experienced the power of meditation and how it could help me develop a relationship with myself and start living a better life!
 
That's when I came across Yoga Nidra meditation.  Believe me, I used to think meditation was a waste of time.  I felt that way until my 40s.  I wish I knew back then how life changing this practice actually was.  

Once I started practicing Yoga Nidra on a regular basis, I was able to set an intention for how I wanted to live and see that desire unfold to ultimately change my life.

Through regular meditation, relaxation practices and introspection, 

I can now move forward and accomplish things I didn't think were possible.

Whether you’re ready to try a relaxation/meditation practice to bring more peace and balance to your day, and/or set an intention that allows you to live a more vibrant and fulfilled life, contact me today to see how I can help you!

To a healthy, joyful & vibrant life!

xo,
Bonnie

Contact Me


Upcoming Events

 

Meditation Workshop - In Person - Hockley Valley, ON


Do you need a break from the stress of everyday life?  Do you need some time to deeply relax but just don't know how?  Have you wanted to try meditation, but never got around to doing it?  Or maybe you've tried meditation but you don't have a regular practice?  Maybe you're unsure of the benefits of meditation?

If you answered yes to any of these questions, then be sure to join me for this peaceful and insightful meditation workshop!  You will be introduced to a meditation practice known as Yoga Nidra where you will be guided into deep states of relaxation and inner peace.  

In this workshop, you will learn the many benefits of Yoga Nidra meditation, you will have an opportunity to create an intention that comes from your heart and you will experience the practice of Yoga Nidra.

If you've been feeling like you want some direction or focus, then having an intention may be what you need to guide you on your path.  Intentions are wonderful ways to help shift your mindset to create lasting change.

As part of this workshop, I will discuss the benefits of having an intention and will guide you through a mini heart centred meditation so you can discover what your heart truly longs for.  Then, you will have time to write down and create your own intention.  And of course, I'll be giving you tips on how to word it so it's in the present tense and something that is meaningful to you.

Then you will experience being guided in a Yoga Nidra meditation where you will embark on an inner journey of deep relaxation while focusing on your newly set intention.  Yoga Nidra helps to relax the mind to create the conditions for transformation in the subconscious mind. Trying to make changes on a conscious level is extremely difficult, but when your mind is in a state of relaxation, it is very susceptible to change.  Yoga Nidra is designed for deep relaxation and can be referred to as Yogic sleep where you can experience creativity, rest, healing and transformation. Being in Yoga Nidra is calming to the central nervous system which gives your body the opportunity to rest, digest and heal.  

All you need to do is lie down (or sit comfortably), listen and be guided, or simply be without any expectations at all.  There is no wrong way to practice!

If you want to experience an afternoon of peace, relaxation and inner guidance, then be sure to join me for this event!

Investment: $45

Date:  Sunday, November 27th 2:00-4:30 PM - In person at Bonnie's Home Studio - Hockley Valley, ON

Contact me at koenigbonnielee@gmail.com to register or for more information.

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Welcome to my BLOG

Mussels in White Wine Garlic Rosé Sauce

MUSSELS IN GARLIC, WHITE WINE AND ROSÉ SAUCE WITH RED PEPPERS AND ONIONS

If you love mussels, then this easy recipe is a must try!  This is a definite go to for a quick and flavourful seafood dish without the hassle of long preparations and fussy ingredients.  Quite frankly, I just wing it, but then had to document my steps and quantities so that I could create this recipe to share with other seafood aficionados!

My love affair with seafood is most likely because of my Portuguese background.  I grew up eating seafood simmered in white wine, garlic, onions, parsley and hot pepper paste. Thinking about it makes my mouth water.  This particular recipe isn't necessarily a Portuguese dish. I've added a few extra ingredients to make it richer and saucier (yes, that's a word - haha).  

I normally serve these mussels over linguine, but of course, you can have them on their own.  Just make sure you have something to soak up the sauce (your favourite pasta and/or crusty fresh bread is a match made in heaven).  Once all of the mussels are gone, my husband Steve finishes the sauce with a spoon like he's eating soup! 



Ingredients
  • 2 TBSP olive oil
  • 1 yellow onion sliced thin
  • 1 red pepper sliced thin
  • 2-3 cloves of garlic minced 
  • 1/4 cup chopped parsley
  • 1/2 cup white wine 
  • 798 ml of good quality roma tomatoes in sauce 
  • (can be whole, diced or chopped)
  • 1 TBSP Portuguese hot pepper paste or 1/2 tsp red pepper 
  • flakes 
  • 1 TSP salt (or to taste)
  • Fresh ground black pepper to taste
  • 1/4 cup 35% whipping cream
  • Approximately 3 lbs of fresh mussels rinsed and cleaned (discard any open or broken mussels before adding to sauce)

INSTRUCTIONS
Over medium heat, add olive oil to a large dutch oven or large pot.  Add onion and pepper and stir occasionally until onions become translucent (about 5 minutes).  Add garlic and parsley to the pot and keep mixing for about 30 seconds to ensure garlic doesn't burn.  

Carefully add white wine and simmer for about 5-10 minutes over medium heat until alcohol has evaporated and wine has reduced.  Add tomatoes, hot pepper paste (or flakes), salt and pepper and stir to combine.  Cover with lid and let simmer over medium to low heat for about 20-30 minutes stirring occasionally.  If you are serving this dish with pasta, boil the water for your pasta at this point and cook pasta according to directions.

Once sauce has reduced, if desired, take a hand held blender and puree the sauce just a bit to thicken and combine even more.  This step is optional, but I like to blend the sauce to incorporate the flavours and break up the tomatoes.  Check for seasoning and adjust salt and pepper as needed.  

Add whipping cream and allow to come to a gentle boil.  Add the cleaned and rinsed mussels and cover for about 10-12 minutes.  Stir mussels occasionally.

Once mussels are open, it's time to eat!  They don't take long to cook so make sure you don't over cook them or they become a rubbery consistency..... and that's no bueno......Discard any unopened mussels.  

Bon appetit!  

Pumpkin Orange Muffins

Pumpkin Orange Muffins

must-try pumpkin orange muffin recipe!

These pumpkin orange muffins are the real deal.  They're easy to make, and they definitely please the pallet with the brightness of orange, comfort of pumpkin and warm spices reminiscent of all things autumn!  But don't wait for pumpkin spice season to make these beauties.  They're delicious all year round...

Ingredients
  • 1 3/4 cups all-purpose flour
  • 2 1/2 tsp baking powder
  • 1/2 tsp baking soda
  • 1/2 tsp salt
  • 2/3 cup brown sugar
  • 1 1/2 tsp cinnamon
  • 1/2 tsp ground ginger
  • 1/4 tsp nutmeg
  • 1 egg
  • 1/4 cup melter butter
  • 1/2 cup milk
  • 1/2 cup orange juice (it still counts if it's OJ from your kid's juice box ;)
  • 3/4 canned pumpkin puree
  • Finely grated zest of 1 orange (or 3 drops Young Living Orange essential oil) * Note: not all essential oil brands are safe to ingest.  Ensure you are using a brand like Young Living that has been approved to use for cooking/baking.
Instructions
  • Preheat oven to 400 degrees Fahrenheit. 
  • Combine flour, baking powder, baking soda, salt and brown sugar in a large glass bowl and stir to mix ingredients.
  • In a separate glass bowl, whisk egg with butter, milk, orange zest (or Orange essential oil), orange juice and pumpkin. * Note if you are using orange essential oil in this recipe, make sure you're not using plastic mixing bowls as the citrus from the essential oil can affect the plastic.
  • Add wet ingredients to dry and mix by hand just until blended (don't overmix the batter or your muffins will be tough, and we don't want tough muffins)......
  • Line 12 cup muffin tin with liners (or you can grease the tins instead of using liners, but that's a ton of work)
  • Divide muffin batter evenly between 12 muffin cups (about three quarters full).
  • Bake in preheated oven for about 20 minutes or until muffins are lightly golden brown and cake tester is clean when inserted into muffin.
Enjoy!!!

xo, Bonnie

By the way...if you need some relaxation in your life, click the link below to get access to my FREE Yoga Nidra Guided meditation for relaxation. 


 
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