5 Ways to Heal Your Body and Mind

There is no question that we live in a stressful world. Our minds and bodies are constantly under “attack”, from the noise of the city to the demands of work, to the overdemanding lifestyles we live. It’s no wonder that so many people are looking for ways to heal their body and mind. Holistic healing practices can be a great way to achieve this. In this blog post, we will discuss 5 different ways to heal your body and mind using holistic healing practices.


Mindfulness is a great way to start healing your body and mind. It involves paying attention to the present moment, without judgement. This can be done through meditation, yoga or simply by taking some time out for yourself each day in nature. Mindfulness has been shown to reduce stress, improve sleep and boost immunity.

Here at The Sentinel we offer programs and retreats geared towards mindfulness and relaxation. Be sure to explore our upcoming retreats here.


Acupuncture is another popular holistic healing practice. It involves inserting thin needles into specific points on the body. This is said to help with a range of conditions, from pain relief to anxiety and depression. If you’re looking for an acupuncture practitioner, The Sentinels own Leni can help you in your journey. Call us to book an appointment with her.


Another healing practice that is gaining popularity is energy healing. This involves using your own energy to heal yourself or others. It can be done through touch, sound or simply by intention. Energy healing has been shown to be effective in treating a variety of conditions, including pain, stress and anxiety.

If you’re interested in exploring energy healing, The Sentinel offers a variety of courses and workshops. Check out our upcoming events here or call us to discuss options that are best for you.


Plant-based medicine journey’s are becoming more and more popular and are also at the forefront of mental health medicine. From Amazonian to LSD, there are options and differences for each person. The benefits of these healing practices have been shown to be vast, from reducing stress and anxiety to improving mental clarity and focus.

Here at The Sentinel we open our doors and space to those in search of understanding plant-based medicines – through retreats or in private ceremonies. Enroll in an upcoming retreat here.


Finally, one of the most important ways to heal your body and mind is through self-care. This includes taking care of your physical health, getting enough sleep, eating a healthy diet and spending time with loved ones. But only you can decide what your self-care looks like, so choose what allows you to feel rejuvenated, loved and healthy.

Do you have a favourite healing practice? Share it with us in the comments below! And be sure to check out our upcoming retreats and events if you’re interested in exploring some of these practices further. healing, mindfulness, relaxation, acupuncture, energy healing, plant-based medicine, self-care. These are all great ways to help heal your body and mind! What’s your favorite way to heal?

Practices and Support for Your Psychedelic Experience

Psychedelics (aka plant-based medicine) offer a unique opportunity for personal growth and transformation. They have been used for centuries in spiritual and therapeutic contexts and are known to create a euphoric and expansive experience that can be challenging. It is important to have the proper support in place before, during, and after your psychedelic experience.

Go here to learn more about the types of plant-based medicine you can explore

The number one thing we can share about going into your psychedelic experience:

“Go in with an open mind, have no expectations and ensure you ground yourself with practices and people that support you”

8 Practices You Can Use to Support Your Psychedelic Journey

  • Private coaching or therapy with a trained psychedelic practitioner
  • Journaling
  • Dietary
  • Community circles and group work
  • Movement and bodywork
  • Meditation
  • Nature bathing
  • Breathwork

Private coaching or therapy with a trained plant-based medicine practitioner

Private therapy or coaching for your personal journey is the best way to ensure you are prepared for your psychedelic experience. A coach can help you set intentions, work through fears and resistance, and provide support during and after your journey. They will be able to support you in ways that work best for you as well as be available to answer any questions you may have.

Not sure where to find a practitioner? We can help! Contact us today and begin an Intake Process with our Coordinator to help find you the best person for you.


Journaling is a great way to process your experience and integrate the insights you receive during your psychedelic journey. It can be helpful to write before, during, and after your experience. You can journal about your intentions, what you are hoping to gain from the experience, your fears, and your thoughts and feelings during and after the experience. This is a great way to track your progress and growth over time.


It is important to eat a healthy diet before and after your psychedelic experience. Eating nutritious foods will help you feel your best and be well-prepared for the journey ahead. Avoiding processed foods , caffeine, alcohol, and drugs will help to create a safe and supportive environment for your experience.

Read this article from the Psychedelic Spotlight on How Nutrition Can Improve the Psychedelic Experience

Community circles and group work

Community support is an important part of the psychedelic experience. There are many psychedelic communities that offer support through sharing circles, forums, online groups, and in-person events. These communities can provide a sense of belonging and connection, as well as offer valuable resources and support.

Movement and bodywork

Movement and bodywork are important for physical and emotional release. Psychedelics can create a sense of euphoria and expansion, which can be overwhelming at times. Movement can help to ground you in your body and release any excess energy. Bodywork can also be helpful in releasing tension and emotions that may come up during your experience. Suggested movement and bodywork modalities include yoga, dance, Tai Chi, and massage.


Meditation is a great way to focus your attention and become more present. It can be helpful to meditate before your psychedelic experience to set your intention and focus your mind. Meditation can also be useful during the experience to help you stay present and focus on your breath. After the experience, meditation can help you to integrate your insights and connect with your inner wisdom.

Nature bathing

Nature is a great way to relax and connect with yourself. Spend time in nature before and after your psychedelic experience. Take walks in the park, sit by a river, or spend time in the woods. Let nature nurture you and provide a sense of peace and connection.


Breathwork is a powerful tool to help you relax and connect with your breath. It can be helpful to do some breathwork before your psychedelic experience to center yourself and release any tension you may be holding in your body. During the experience, breathwork can help you to stay present and focus on your breath. It can also be helpful after the psychedelic experience to help you integrate your insights and connect with your inner wisdom.

These are just a few of the many practices that can support your psychedelic experience. Choose what feels right for you and trust that you will be guided to what you need. Remember to be safe, take things slow, and go at your own pace. A psychedelic experience can be a beautiful and transformational journey. With the right support, you can create lasting change in your life.

If you are interested in learning more about psychedelic experiences, check out our upcoming retreats here at The Sentinel.

Transformation: A Guide to Documentaries for Self-Exploration

There’s no doubt about it – we’re in the midst of a transformational era. Everywhere you look, people are searching for new ways to improve their lives and find more happiness, peace, and fulfillment. And it’s no wonder why – the world can be a pretty tough place to navigate. But luckily, we’re not alone in our journey. There are plenty of transformational documentaries out there that can help us on our path to self-discovery.

The Sentinel exists to realize the full potential of humanity, creating a mindful world beyond convention through cutting-edge transformative practices.

We’ve compiled a list of documentaries we feel will help you on your transformational journey. They cover topics such as wellness, mindset, neuroscience, psilocybin, psychedelics, ayahuasca, somatic healing and more. So sit back, relax, and prepare to be transformed.

  1. Fantastic Fungi
  2. Magic Medicine
  3. Numen: The Healing Power of Plants
  4. Heal
  5. 13th
  6. What the Bleep Do We Know
  7. The Mind, Explained
  8. Life by Design
  9. Rewired (Dr Joe Dispenza Series)
  10. DMT: The Spirit Molecule
  11. Water Warriors
  12. Stress: a portrait of a killer
  13. The Magic of the Unconscious

Fantastic Fungi is a must-see for anyone interested in the transformational power of mushrooms. This doc explores the fascinating world of fungi and reveals their potential to heal, sustain, and connect us.

Magic Medicine takes an in-depth look at the history and science of psychedelics. It features interviews with some of the world’s leading experts on psychedelics, including Stanislav Grof, Ralph Metzner, and Gabor Maté.

Numen: The Healing Power of Plants tells the story of how plant medicine has been used for centuries to heal mind, body, and spirit. This documentary features thought-provoking interviews with doctors, naturopaths, herbalists and many others in the world of plant medicine.

Heal bridges science and spiritual journey’s that explores the power of the mind to heal the body. It features interviews with leading experts in the field of mind-body medicine, including Deepak Chopra, Bruce Lipton and Michael B. Beckwith.

13th is a searing look at the institutionalized racism that has been a part of America since its inception. This powerful documentary will challenge everything you thought you knew about race and humanity. It is important to view with a wide lens to understand how society is run and what it will take to transform.

What the Bleep Do We Know is a mind-bending documentary that explores the nature of reality and the power of the mind to create our own reality.


The Mind, Explained is a documentary series that explores the inner workings of the human mind. It features interviews with leading experts in the field of neuroscience, including Dr. Daniel Amen and Dr. Jill Bolte Taylor.

Life by Design is a transformational documentary that explores the power of intention and mindfulness to create our reality. It features interviews with some of the world’s leading experts on manifestation, including Bob Proctor and Joe Vitale.

Rewired (Dr Joe Dispenza Series) is a transformational documentary series that explores the power of the mind to heal the body. It features interviews with leading experts in the field of mind-body medicine, including Dr. Joe Dispenza and Dr. Bruce Lipton.

DMT: The Spirit Molecule is a transformational documentary that explores the power of psychedelics to heal the mind, body, and spirit. It features interviews with leading experts in the field of psychedelic medicine, including Dr. Rick Strassman and Dr. Stanislav Grof.

Water Warriors is a transformational documentary that explores the power of water to heal the body. It features interviews with leading experts in the field of water therapy, including Dr. Masaru Emoto and Dr. Gerald Pollack.

Stress: a portrait of a killer is a transformational documentary that explores the power of stress to kill the body. It features interviews with leading experts in the field of stress management, including Dr. Robert Sapolsky and Dr. Daniel Levitin.

The Magic of the Unconscious is a transformational documentary that explores the power of the unconscious mind to heal the body. It features interviews with leading experts in the field of psychology, including Dr. Carl Jung and Dr. Stanislav Grof.

Do you have any you want to suggest we list here? Send us a note and let us know!

The Many Colors of Psychedelics: 8 Common Ones You Should Know About

Psychedelics are substances that produce profound changes in perception, mood, and consciousness. The term “psychedelic” comes from the Greek words psychē (soul) and delos (manifest), meaning “soul-manifesting.” This accurately describes psychedelics’ ability to unveil aspects of our mental landscape that are normally hidden from view.

There are many different types and categories of psychedelics, but for our purpose in this article we will touch on the most commonly used psychedelics and how each produces unique effects on the mind and mental health.

Please note that this information does not constitute as medical advice and that you should always speak with your physician on options best suited for you.

8 Psychedelics that can help improve your mental health


DMT is a powerful psychedelic drug that has been used for centuries by indigenous people in South America. It is produced naturally in the human body and is also found in a variety of plants. The effects of DMT can be profound and include intense visuals, euphoria, and spiritual experiences. Some people believe that DMT can be used to treat anxiety, depression, and addiction. There is also some evidence that it might have therapeutic benefits for people with Alzheimer’s and other forms of dementia. While more research is needed to confirm these potential benefits, there is no doubt that DMT is a powerful substance with the potential to improve our mental health.


5MEO-DMT is a naturally occurring psychedelic compound found in certain plants and animals, including the venom of the Bufo alvarius toad. Its effects are similar to those of other psychedelics, such as LSD or psilocybin mushrooms. 5MEO-DMT has been used in shamanic rituals for centuries, and its modern day use has been growing in popularity. Some people report profound spiritual experiences during a 5MEO-DMT trip, which can last up to an hour. The compound is usually taken orally or smoked, and its effects can be intense but short-lived. 5MEO-DMT is not considered to be addictive, and there have been no reports of serious negative effects from its use. While more research is needed to fully understand the potential therapeutic benefits of 5MEO-DMT, it shows promise as a treatment for conditions like anxiety, depression, and addiction.


Ayahuasca is a Peruvian religious sacrament. It’s made from the ayahuasca vine (Banisteriopsis caapi) and either leaves of the chacruna plant (Psychotria viridis) or leaves of the chagropanga plant (Diplopterys cabrerana). These plants are found in the Amazon rainforest. The ayahuasca vine is boiled with the other plants to produce a drink that’s usually taken during shamanic healing ceremonies.

Ayahuasca is said to have both physical and psychological benefits. Physical benefits include improved digestion, increased energy levels, and reduced stress. Psychological benefits include increased self-awareness, improved mental clarity, and deeper insights into one’s personal issues. Some people also report feeling more connected to nature and the spiritual world after taking ayahuasca.

Shamans have been using ayahuasca for centuries to heal physical, emotional, and spiritual ailments. In recent years, there’s been an increase in scientific research on the potential therapeutic benefits of ayahuasca. While more research is needed, preliminary studies suggest that ayahuasca could be an effective treatment for some mental health conditions, such as depression and anxiety.

Resources to read:

The Therapeutic Potentials of Ayahuasca: Possible Effects against Various Diseases of Civilization

Ayahuasca: Psychological and Physiologic Effects, Pharmacology and Potential Uses in Addiction and Mental Illness


**Watch Psilocybin Mushrooms & The Path to Higher Consciousness on YouTube here**

Psilocybin is a naturally occurring psychedelic compound produced by more than 200 species of mushrooms, commonly known as magic mushrooms. The main active ingredient in magic mushrooms is psilocybin, which is converted into psilocin in the body. Psilocybin and psilocin are classified as Schedule I drugs in the United States, meaning they have a high potential for abuse and no accepted medical use. However, some researchers believe that psilocybin could be used to treat a variety of mental health disorders, including depression, anxiety, and addiction.

Magic mushrooms are native to tropical and subtropical regions of Africa, Asia, Australia, Europe, North and South America. In the United States, they grow in California, Colorado, Georgia, Hawaii, Idaho, Louisiana, Mississippi, Montana, Nevada, Oregon, Texas, Washington, and Wyoming. Psilocybin-containing mushrooms have been used in religious ceremonies by indigenous people around the world for centuries. In recent years, there has been a resurgence of interest in the potential therapeutic applications of psilocybin.

Huachuma (aka San Pedro)

Huachuma, also known as the San Pedro cactus, is a traditional plant medicine used by the indigenous peoples of the Andes mountains. The cactus contains a powerful psychoactive substance known as mescaline, which has been used for ceremonies and healing rituals for centuries. Huachuma is said to bring about feelings of euphoria, well-being and increased spiritual awareness. The exact process of how Huachuma is produced is unknown, but it is thought to involve fermentation or drying of the cactus over a period of time. Huachuma is traditionally found in Peru, Bolivia and Chile, and is increasingly becoming popular in the West as a natural alternative to other drugs such as LSD or magic mushrooms. If you are looking for a plant medicine that can offer you an intense spiritual experience, Huachuma may be the perfect choice for you.


Peyote is a small, spineless cactus that grows in the desert regions of Texas, New Mexico and Mexico. The plant has been used for centuries by Native Americans for its medicinal and spiritual properties. Peyote contains a number of active compounds, including mescaline, which is responsible for its psychoactive effects. These effects can include hallucinations, altered states of consciousness and feelings of euphoria. Peyote is typically consumed by chewing on the fresh cactus, but it can also be dried and made into a tea. While peyote is not considered to be addictive, it can cause some unpleasant side effects, such as nausea and vomiting. When used responsibly, however, peyote can be a powerful tool for healing and self-discovery.


MDMA was first used in the 1970s as an aid in psychotherapy. MDMA is short for 3,4-methylenedioxymethamphetamine and is also known as Ecstasy or Molly. MDMA produces feelings of increased energy, pleasure, emotional warmth, and distortions in time and perception. Many people report that MDMA makes them feel more sensitive and open to communication with others. Some people use MDMA at clubs, music festivals, and raves for its stimulant effects, energetic music, and enhancement of social interaction. Some people report taking MDMA in order to experience deeper introspection and understanding of themselves.

MDMA is produced in clandestine laboratories, often using ephedrine or pseudoephedrine obtained from over-the-counter medicines. It usually comes as a tablet that is swallowed. It has also been sold as a powder which is either snorted or smoked however these methods are rarer. Health risks associated with MDMA use include dehydration, anxiety, increased body temperature (hyperthermia), teeth grinding, muscle tension, high blood pressure, and heart failure. Ecstasy use can cause increased heart rate and blood pressure which can lead to heart failure. Mixing MDMA with other drugs that increase heart rate such as cocaine or amphetamines can be extremely


Ketamine is a powerful dissociative anesthetic that has a wide range of uses in both human and veterinary medicine. It is most commonly used as a surgical anesthetic in young children, as it has a low risk of causing respiratory depression. Ketamine is also used to treat pain, both acute and chronic pain and Ketamine has many potential medical uses including in the treatment of pain, depression, anxiety, post-traumatic stress disorder (PTSD).

A word of caution when it comes to psychedelics

Psychedelics have been used for centuries by indigenous people for healing and spiritual purposes. In recent years, there has been a growing interest in the use of psychedelics for treating mental health conditions such as anxiety and depression. While psychedelics show promise as therapeutic agents, it is important to approach them with caution. Psychedelics can induce powerful altered states of consciousness that can be difficult to navigate. It is important to have a clear intention when taking psychedelics, and to be in a safe and supportive environment. With the help of a qualified guide or practitioner, psychedelics can offer transformative insights and healing experiences. However, without proper preparation, support and after-care (also called integration), they can also be overwhelming and disruptive.

The Sentinel: A Love Story

When two interdependent life forces come together with a common purpose of realizing the full potential of themselves and others, alchemy is possible, magic can happen.  It was the right place at the right time, and most of all being present to what was unfolding.

Gillian and Richard met in Kaslo in 1992 on the first day of the first annual Kaslo jazz festival.  It wasn’t fireworks at first.  Richard was getting his life figured out and Gillian was looking for a new beginning. They are so different in so many ways, however they share one heart that together they bring to all humanity.

In 2017 after 23 years of marriage, parenting, and working in the field of harm reduction and drug policy reform, public speaking and advocacy, business, creating beauty, and community, they decided to return to Kaslo, unaware of what was about to be unleashed with the creation of The Sentinel.   It soon became clear that all their years together working with communities and individuals, plus doing their own inner work was about to coalesce into a new energy at the Sentinel.  They had never actually worked together before… 

Through their own experience, Richard & Gillian understand that life presents choices – the old ways or the new.  Which most supports the human existence?  They are dedicated to the evolution of humanity and realizing its full potential, by means of the most cutting-edge practices and modalities available. 

The Psychedelic Association of Canada was birthed at The Sentinel, which is an organisation of dedicated individuals who support education, safety and best practices using psychedelic substances and plant-based medicines.  They advocate for access to and the safe use of these medicines. www.psychedelicassociation.net   

The Sentinel is also the story of a channeled 3,000-4,000 year old stone entity (the sentinel); it is the years of relationship with groups and individuals that support its values; it is the amazing team of people that hold work here and hold themselves and others in the highest regard; it is the dedicated and courageous clients and visitors who come knowing they will leave transformed and bring what they received back to their every day lives. All these are facets are interwoven with life’s journey that supports and creates the greater Sentinel community.

There is no greater gift to oneself than being in service, our freedom is not separate from others.  It is time to listen to the medicine and bring ancient knowledge into existence.  The feminine is taking its rightful place and is supported and held by the masculine.  

Gillian and Richard continue to do their own work peeling back the layers of morass revealing what wishes to emerge into existence.  Come and join us by booking a private ceremonial retreat.

“Remember who you Are” 

Meet Richard Kay

Richard Kay

The Sentinel Co-Founder. Business Manifestor. Realizer of Potential.

Richard Kay is a successful businessman and entrepreneur with many years of experience in the hospitality and real estate businesses, operating corporate accommodation and vacation rental companies in Canada and Mexico.  

Richard is able to manifest ideas into reality by bringing teams of skilled people together to fulfill on a vision.  He co-founded The Sentinel Retreat & Wellness Centre, and is a founding member of The Psychedelic Association of Canada, a national organization that supports and educates communities, governments and businesses in the transition of psychedelics and plant based medicines becoming mainstream therapies.

He has over 20 years of personal experience working with plant based medicines and focuses his coaching to give people the opportunity to experience their unique gifts in the world.  Richard is dedicating the next 20 years of his life to create avenues for people and communities to realize their full potential by using cutting edge practices and technologies.

Meet Gillian Maxwell

Gillian Maxwell

The Sentinel Co-Founder. Community Thought Leader. International Changemaker.

Based in British Columbia, Canada, Gillian Maxwell brings her experience in harm reduction and drug policy reform, along with a wide and diverse network of colleagues and associates, who value her knowledge and wisdom. She co-founded the Canadian Drug Policy Coalition (CDPC), served on the board of directors of MAPS Canada for over 10 years, and has spoken at conferences nationally and internationally. In 2012. Gillian received Queen Elizabeth II, Diamond Jubilee Medal, for community service in introducing harm reduction to Vancouver and successfully advocating for INSITE, North America’s first supervised injection site, that opened there in 2003. 

Gillian is an experienced coach, facilitator, public speaker, and knowledge exchange broker who is committed to transformation in individuals and organizations. She is a founding member of the Psychedelic Association of Canada. a psychedelic practitioner/integration coach, and appeared as a presenter in the first GoopLab Netflix series on psychedelics, called The Healing Trip

Plant-Based Medicine Retreats: The Benefits of Sacred Journeys

Sacred plant medicine (aka plant-based medicine) ceremonies have been used for millennia to facilitate healing on a physical, mental, and spiritual level. These ceremonies offer a space for participants to explore their innermost selves in a safe and supportive environment. Psychedelic retreats are becoming increasingly popular as people become more interested in the benefits of plant medicine.

Psychedelic plant-based medicine can offer a wide range of benefits, including improved mental health, physical healing, and spiritual growth. These substances can help to break down barriers that prevent us from accessing our true selves. Plant medicine can also provide insights into our past lives and help us to connect with our higher selves.

What is Plant-Based Medicine

Plant-based medicine, which can also be referred to as Forest Medicine or Psychedelic Medicine or Plant Medicine refers to the use of plant-based substances to induce altered states of consciousness, such as hallucinations, spiritual experiences, and out-of-body experiences. There are a variety of plant medicines available, each of which has its own unique effects. Some of the most popular plant medicines include ayahuasca, psilocybin mushrooms, and cannabis. If you are not sure which would be best suited for you, reach out to our Intake Coordinator here and explore the options best for you and your circumstances.

The Benefits of Plant-Based Medicine

people, plant medicine can help to improve mental health conditions such as anxiety, depression, and PTSD. Plant medicine can also help to improve physical health conditions such as chronic pain and fatigue. In addition to this , plant medicine can also help to improve your spiritual well-being.   These medicines can offer you a deeper understanding of yourself, your place in the world, and your connection to the divine.

Psychological Benefits of Plant-Based Medicines

Psychedelic substances like ayahuasca and iboga offer profound psychological benefits, helping people to breakthrough mental blocks, process trauma, and experience personal insights. These plant medicines can offer a way to deeply heal mental health issues and connect with oneself on a soul level.

Physical Benefits of Psychedelic Medicines

While Plant Medicines are known for the mental health of people, the one thing often overlooked is the physical benefits. The plant medicines themselves can also help to improve the function of the immune system and reduce inflammation. There are many potential physical benefits of psychedelics, including reduced anxiety, improved sleep, and increased creativity. Psychedelics can also help to reduce chronic pain and improve mental health conditions such as depression and PTSD. While more research is needed to fully understand the potential of psychedelics, there is promising evidence that they can be an effective tool for healing and self-discovery.

Ayahuasca is a symbiotic ally of the human species.

~ Dennis McKenna

The Science of Plant-Based Medicine

Over the past few decades, science has begun to unlock the mysteries of plant medicine. Modern research is revealing the incredible potential of plants to support mental health and well-being. For example, studies have shown that certain plants can help to reduce anxiety, improve sleep quality, and boost mood. Plants contain a variety of active compounds that interact with our nervous system in complex ways. For many people, plant medicine offers a safe and effective way to promote mental health and well-being. As science continues to unlock the secrets of plant medicine, we are poised to discover even more ways in which plants can support our mental health and well-being.

Sacred plant ceremonies and the benefits they offer to participants

Plant medicine is not just about the plant itself, but also the set and setting in which it is taken. The environment in which you take plant medicine can have a profound effect on your experience. It is important to create a safe and supportive space for yourself, where you feel comfortable exploring your innermost thoughts and feelings.

Psychedelic retreats are becoming increasingly popular as people seek out natural ways to address and heal mental health issues. These medicine ceremonies have been used for centuries by indigenous people for healing and spiritual growth. Now, modern science is providing evidence that these natural substances can be effective in treating a wide range of mental health issues, from anxiety and depression to PTSD and addiction.

Psychedelic retreats provide a safe and structured way for people to experience the benefits of these substances under the guidance of experienced professionals. These retreats can offer a variety of mental health services, including therapy, coaching, and support groups. In addition, they often include opportunities for participants to connect with nature and experience traditional ceremonies. Psychedelic retreats and plant medicine ceremonies offer a powerful opportunity to explore the human consciousness and for healing and growth.

Retreats at The Sentinel

The Sentinel is a plant medicine retreat center located in the heart of the Kootenays – of which encompasses four mountain ranges, the Rockies, Purcells, Selkirks and Monashees. We offer plant medicine ceremonies, workshops, and retreats that are designed to promote physical, mental, and spiritual health and well-being. Our team of experienced professionals offers a variety of services to support our guests on their journey of self-discovery, including therapy, coaching, and support groups. In addition, we offer opportunities for our guests to connect with nature and experience the grounding and expanding energies of our region. Our goal is to provide a safe and supportive space for our guests to explore their innermost thoughts and feelings and to connect with their true selves.

Grain-Free Peanut Butter Almond Cookies

These grain free cookies are a great way to satisfy your sweet tooth with simple ingredients you may already have in your pantry!

Note: this recipe was originally published by Jackie Lede on her website The Whole Life Practice. Find the original post here.


1/2 cup peanut butter (any brand of single ingredient peanut butter, crunchy or smooth)

2 tablespoons melted coconut oil

1/4 cup maple syrup

1 egg (room temperature to keep the coconut oil liquid, or make it vegan with a flax egg)

1 teaspoon vanilla extract

1/2 cup almond flour

4 tablespoons coconut flour

1/2 teaspoon baking soda

1/4 teaspoon salt


1. Preheat oven to 350 degrees. Evenly mix all the wet ingredients, and then add in the dry ingredients and stir until smooth.

2. Line a baking sheet with parchment paper or a silicone baking mat, and shape the dough into six approximately two inch cookie shapes. Jazz them up with fork marks!

3. Bake for 10-12 minutes, let them cool and enjoy!

NOTE: Can be made peanut free with your choice of nut or seed butters, mix in add ins like chocolate chips or dried fruit to take them to the next level!

Adapted from Ambitious Kitchen’s Grain Free Peanut Butter Chocolate Chunk Cookie recipe.

Gillian, Richard & Janet make the airwaves!

[vc_row type=”in_container” full_screen_row_position=”middle” column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” scene_position=”center” text_color=”dark” text_align=”left” row_border_radius=”none” row_border_radius_applies=”bg” overflow=”visible” overlay_strength=”0.3″ gradient_direction=”left_to_right” shape_divider_position=”bottom” bg_image_animation=”none”][vc_column column_padding=”no-extra-padding” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” column_element_spacing=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” column_border_radius=”none” column_link_target=”_self” column_position=”default” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1/1″ tablet_width_inherit=”default” tablet_text_alignment=”default” phone_text_alignment=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid”][vc_column_text]Last week Sentinel co-founders Gillian Maxwell and Richard Kay, joined by General Manager Janet Mayfield, were featured on British Columbia’s public broadcaster, Kootenay Co-op Radio.


The interview was conducted at the end of a hectic week of on-site filming and photography — much of which will eventually find its way onto the Sentinel’s evolving website.


Click on the player below to listen to a fascinating half hour of radio, Kootenay-Style!