New Year Reset Button

Kale

Alright, I think the holidays are finally over for most. Here’s what to do to feel less heavy and sluggish...

  • Drink warm lemon water first thing in the AM. dash of cayenne optional

  • Eat your last meal at least 3 hours before bedtime to allow digestion the you live to do it’s thing in peace and eat breakfast (make it green and clean) only if you are hungry. It’s ok to wait a couple hours after waking

  • Eat more greens. greens have fiber. fiber cleanses the colon of toxic waste. which greens? arugula, massaged or cooked kale and collards…any and all the greens that catch your eye

  • Reduce meat intake, eat more wild-caught fish, if you eat fish. plant eater only? fill up on quinoa, chickpeas and lentils. Make sure to add fragrant spices and fresh herbs like dill, cilantro, and parsley

  • Reduce the bread + cheese… by at least half or more

  • No more refined sugar … Focus on natural sugars instead like 1 -2 medjool dates.

  • Fill in the gaps and take your pills… some big hitters? magnesium, omega 3s, chlorophyll, vitamin Bs + vitamin C to name a few…

    Want a specialized reset with specific foods that will give you energy and specific supplementation that your body will thrive on? Let's set up a session.

    Year of vitality and change 2019 🌱✨

Navigating the holidays without sabotaging your health

holiday meals

Let the holiday parties begin!  I love them, they are rich (in love and food!), indulgent and cheerful. This year I want to help you navigate the holidays parties without sabotaging your health – I want you to help you choose the healthiest food options without deprivation. I want you to feel rich, indulgent yet balanced, and cheerful all the way to the new year.

Take on these tips to achieve harmony this season...

Don’t wait to eat until you hit the party…

Skipping meals to save calories for the party is not healthy for your mental or your physical health. Having low blood sugar levels and feeling over-stimulated will actually make you OVER- eat. Then, add alcohol to the picture and you will either eat more of the unhealthy dishes or not eat at all…either way this is not positive for your metabolism, digestion, or detoxification.

Instead, eat before you arrive. Have protein-rich smoothies, soup, or a salad with raw nuts, fish, or avocado.

Think ahead. Usually, parties have appetizers along with a meal. Negotiate with yourself… if there is a cheese platter at the appetizer table, it may be smart move to not add extra cheese to the baked potato or to go for  the mac and cheese, twice. Likewise, if you know there will be lots of homemade pumpkin pie, it may be smart move to lay off that extra glass of wine, or two.

Instead, choose to eat the raw veggies and fruits that do tend to be at the appetizer table. This way you enrich yourself with fresh antioxidants.

Pro-tip: Bring a plate of medjool dates sprinkled with vanilla sea salt to satisfy your sweet tooth.

No need to sample it all.  Listening to your gut and you’ll know that going for the heavy dishes might not make you feel very good in the end. Stick to plant based items and one meat option.

Portion control. Just because a dish is deemed as a healthier option… grain salads, mashed potatoes (it’s a vegetable, right?), gluten-free desserts, nuts (roasted nuts tend to be roasted in GMO oils or are candied) … they are still caloric and laden with extra sugars. You want to feel satisfied, not so full you feel sick.  

Take a 20-minute break after your first plate, drink a glass of water and then check to see if you’re still hungry.

When it comes to booze… booze contains lots of sugar, preservatives, chemicals and sometimes high fructose corn syrup. This is hard on the liver, as the liver is the main fat-burning and detoxifying organ. Too  much alcohol affects your sleep, weight, brain health, and energy levels. If you love to socialize with a drink in hand, stay classy and choose wisely…. natural wine or vodka, gin or tequila with sparkling water, fresh torn mint and a lime wedge. If you don’t drink, sparkling water with herbs and fruit is beautiful and refreshing.

Take digestive enzymes… a full spectrum like Pure Encapsulations Digestive Enzymes with HCL to help break down fats, protein, and complex carbs to reduce gas and bloat, and smoother bowels. Take 2 pills at the start of your meal.

Socialize more and snack less may increase connection and laughter with others. Building relationships during this time is emotionally satisfying. The holidays can be a hard time for some often triggering anxiety and depression that gravitates people towards food. Fill yourself with love and joy and you will fill your energetic being.


Cinnamon Apple Cider

apple cider tonic

This is the perfect tonic for the holidays because it’s like drinking your mothers warm apple cider — but without refined sugar or any other preservatives or natural flavors most of us grew up drinking … and why is it perfect?

This tonic has 5 simple pantry ingredients: raw apple cider vinegar, water, honey, cinnamon, and ginger.

Why it’s good for you…

Raw apple cider vinegar allows your body to produce stomach acid and other digestive juices for proper digestion and assimilation of nutrients, nurtures your microbiome, balances your body’s pH, and gives you energy.

Cinnamon balances blood sugar levels, especially when eaten with carbs.

Ginger aids in digestion by stimulating digestive juices and enzymes and reducing bloat and gas.

Honey — the raw and local kind is a natural sweetener and is high in antioxidants that can lower cholesterol and blood pressure.

How to make …

  • 1 tablespoon raw apple cider vinegar (the bottle should say, "with the mother")

  • 1 teaspoon raw honey

  • 1/4 tsp ground cinnamon

  • 1/4 tsp ground ginger

  • Pinch of sea salt (optional)

  • 1 cup filtered water

Boil 1 cup of water. Meanwhile, add the raw apple cider vinegar, honey, and the spices in 1/4 cup of room temperature water into a mug. Stir the ingredients. Next, slowly pour the hot water into the mug. Allow for the tonic to cool before sipping.

Mashed Potato Hacks

mashedpotatoes

Everyone loves mashed potatoes. In fact, everyone loves potatoes! However, potatoes in excess can cause blood sugar and insulin to surge and then drop, which is why they are considered a high-glycemic vegetable.

Every once and a while it’s nice to have the traditional dish, especially as the holidays approach and it’s an easy-go and must-have at the dinner table.

Luckily, there are delicious new twists to making the old-style dish into a healthier one. Choose ti get creative with 1 or more of the “mashed-hacks” below:

  • Blend cauliflower with the potatoes to get a buttery flavor with fewer carbs

  • Add Greek yogurt or low-fat sour cream to get a creamy consistency

  • Add bone or vegetable mineral broth to get a creamy texture when you mash potatoes

  • Add creative seasonings like garlic, sumac, or nutritional yeast to give your mashed potatoes more zest or cheesy flavor.

  • Roast an entire garlic bulb in foil and add to the mashed potatoes for a creamy and rich flavor.

  • Use extra virgin olive oil instead of butter for creamy potatoes (note: the calorie count will still be high but butter is a source of saturated fat and olive oil is a good source of monounsaturated fat which is considered to be a healthier fat. Ghee, however is insanely healing to the gut so this option is wonderful too).

  • Use cashew milk instead of cream to whip the potatoes. Cashew milk still is high in fat but it’s less congestive and perfect for those who don't want to use dairy products. 

Bon Appétit.

New Location!

Harborside

I am just SO excited to start seeing clients at Harborside on Monday's from 10-4 starting in November. Harborside wins Best Cannabis Dispensary in California from Green State Cannabis Awards. So clearly this is going to be an exciting opportunity to reach and help even more members of our community.

I will be offering one hour individual consults. Book a session with me today! :)

There will be sliding scale for those who qualify for $65-100. Email me to learn more.

A quote from Ghandi ...


"Your beliefs become your thoughts

Your thoughts become your words

Your words become your actions

Your actions become your habits

Your habits become your values and

Your values become your destiny"

—Ghandi


This quote really speaks to my philosophy. I believe that when you reframe your mindset to the positive the cascade effect of what happens around you also shifts. Your job gets better, your relationships improve and you attract the right ones, you make more money… you basically add more meaning and value to your life!

Reflect on this quote. Do you resonate with it?

October's Fruits + Vegetables

fall vegetables

Every season has specific fruits and vegetables that are grown in abundance depending on growing conditions and weather.

As we approach autumn, we’ll continue to see some fruits and veggies from summer but overall, you’ll be seeing more green and hearty vegetables starting this October. Find these guys at your farmer’s market or favorite healthy supermarket.

Fruits

Apples: bake slices with coconut oil, cinnamon and a pinch of cardamom
Avocados: guacamole – add nutritional yeast and hemp seeds for protein and fat
Dates: stuff with ghee and vanilla salt for a decadent dessert
Figs: deliciously fresh is quite alright
Grapefruits: wedged with a sprinkle of salt, chili flake, and fresh rosemary
Pears: sliced in an arugula salad with walnuts and goat cheese

Vegetables

Greens: (Arugula, Kale, Collard Greens, Swiss Chard): eat raw, lightly sautéed, massaged, use them for as a “wrap”
Bok Choy: lightly sauté with coconut aminos and other veggies
Brussel Sprouts: roast with garlic and fresh rosemary
Broccoli: eat steamed with melted ghee, sprinkle with a pinch of salt
Cauliflower: make mashed cauliflower instead of mashed potatoes
Eggplant: roast and add to your favorite pasta sauce
Fennel: thinly shaved and added to your salad
Okra: oven-roasted. It can be simply flavored with olive oil, salt and pepper, or smothered with spices. Snap Peas: raw and used as dip sticks
Tomatoes: fresh in a salad with torn basil or cooked in your favorite soup or sauté
Winter Squash: roasted with ghee and sea salt and black pepper. Topped with hemp seeds, arugula and extra-virgin olive oil drizzle.

Allow your body to flow with the seasonal changes of food.

Welcome autumn, let’s cleanse

Fall

Autumn is here, can you feel it? Now we can look forward to having an excuse to stay in, watch movies, and cook delicious meals. I always think of the autumn months as a time to re-ground and nurture what we have.

Let’s rewind and talk about summer real quick. It’s awesome, right? The weather is just right, the sun bronzes your skin, we wear lighter more colorful clothing, we’re surrounded by an abundance of bright fresh antioxidant-rich foods, the bqqing, the socializing …

Although these are all fun and cool aspects of summer, we also tend to pick up some unhealthy habits that tend to get drawn out over those few months … late night dinners, decreased amounts of sleep, over-stimulating socializing, spontaneous meals, lots of chips and guac, rose, ice cream desserts, and then some. Delicious times, of course but doing so more than usual can cause rise to tummy troubles, weight gain, lethargy, and brain fog.

Typically by the time mid/late September hits, the body is feels how summer indulgences have taken on an energetic weight that is ready to shed off. Tuning in and you’ll notice the body wanting to slow. And if you really tune in, you’ll feel the body wanting to detox to get ready for the colder seasons. Most people think of detoxing from the winter months but I think it’s important to stimulate and cleanse your liver (not only daily) after every season.

The liver is always detoxing, that’s its job 24/7. However, the liver needs support and stimulation from herbs, food, and exercise so that it performs optimally. Here’s what you can do for the next 2-3 weeks to cleanse the body and mind so that you begin the fall season feeling grounded and solid.

Reduce/Avoid:

If you’re a meat eater reduce intake to 1-2x a week while increasing fish 2-3x a week, and adding more vegetable protein.

Reduce/avoid intake of dairy, including cheese - dairy tends to cause digestive upset, congestion, hormonal imbalances, and weight gain

Reduce/avoid intake of grains - grains can be inflammatory, cause digestive upset, and brain fog. You can opt for gluten-free grains like amaranth, rice, quinoa, and buckwheat.

Increase:

Warm lemon water with 1 tsp of ginger powder every AM

Seasonal veggies, especially broccoli, cauliflower, brussels sprouts, garlic, and onion

Eat warm, cooked meals along with raw fresh greens like dandelion greens

Add spices to your repertoire

Drink herbal teas like dandelion tea with is wonderful for simulating the liver and removing toxins from the body quickly and nettles tea which is tonifying, bone-building, kidney and urinary tract cleansing, and even helps with skin issues like eczema.

Add more brisk walking and cardio. Shoot for at least 30 minutes a day. Tip: listening to an engaging podcast can keep you walking for a long time!

The sun sets earlier, so try to eat dinner around the sunset time or at least 3 hours before bedtime. This will help your digestion function optimally and allows your liver to perform best at it’s prime working hour 1-3am.

You receive energy and grounding when you get in touch with nature and it’s life cycles. So, sit at a park and listen to the birds and listen to trees and watch their leaves begin to change their color.

Honor your body’s need for Rest n’ Relaxation… sleep, nap, and decompress...

Vegetable Protein

protein

I’m continuing this month on the topic of protein, one of the magical macronutrients that your body needs protein for growth, repair, & maintenance of body tissues — muscles, blood, bones & hormones, including immune system function, energy production when blood sugar is low, metabolic & digestive enzymes, and hair, skin, nails, collagen, & elastin production.

Last blog post, I spoke about complete protein and how to get it by consuming grass-fed, pasture raised, and wild-caught animals and fish. But as we all know, not everyone eats meat or fish.

Luckily, starchy and non-starchy vegetables also offer protein. The tricky part is that the majority aren’t complete proteins because they don’t contain the full amino acid profile. Not to fret, there are combinations to make them become complete proteins.

These must be properly combined to be complete …

  • beans with grains

  • beans with nuts or seeds

  • milk products with grains

Beans/Legumes + Grain Ideas …

  • garbanzo beans or black beans + quinoa

  • garbanzo beans + tahini = hummus

  • kidney beans in salad, sprinkled with sunflower seeds

  • pinto or black beans with + rice

  • lentils + rice

Nuts & Seeds + Grains or Beans/Legumes

  • cooked gf oats with walnuts, sprinkled with chia or ground flax

  • brown rice with black sesame seeds or shaved almonds

  • basil pesto with pine nuts OR cilantro pesto with pumpkins seeds over brown rice, brown rice pasta or tempeh

  • hemp seeds + gf grains and/beans

Healthy tip: You can eat them separately within a 36 hour period for them to still work in the body as complete protein.

Who says that you can ‘t find a vegetable that isn’t a complete protein?

Microalgae like chlorella & spirulina are highly absorbable, high in protein, beta-carotene, EFA’s & minerals. Refreshing & vital!

Bee pollen gives you energy, is a nutritive tonic, builds blood, decreases allergies

Nutritional yeast is full of fiber, B vitamins & chromium. Stimulates metabolism. No more than 2 tbsp. a day.

Check out those three superfood boosters that you should add to your repertoire now…

Animal Protein

sardines

what is protein?

Protein gives your body the structure and raw materials to anchor itself to the earth.

Your body needs protein for growth, repair, & maintenance of body tissues — muscles, blood, bones & hormones, including immune system function, energy production when blood sugar is low, metabolic & digestive enzymes, and hair, skin, nails, collagen, & elastin production.

Proteins are made up of individual building blocks called amino acids. These nutrients can be classified into three main categories: essential, nonessential and conditional amino acids. Nine of them are called essential because they can't be made by the human body and must be obtained from food.

A “complete protein” from sources like organic eggs and dairy products, fish, beef, and poultry contain all 9 essential amino acids.

When choosing animal meat, choose pastured or wild animals. Not only are they much leaner than their conventional counterpart but they are also higher in key nutrients, including antioxidants, vitamins (A, D & K2), and a beneficial fat called conjugated linoleic acid (CLA) that's been tied to improved immunity and anti-inflammation benefits. Plus, these animals are sustainably fed and in healthy ecological conditions.

Choose grass fed beef, organic, free-range poultry, pork, pastured dairy like cottage cheese, ricotta cheese, ghee, yogurt and kefir, undenatured whey protein powder.

Choose free-range, organically grown animals as the inherent energy of the animal combines with the vibration of the quality of the animal’s life. These animals are good at staying in the moment and living according to their instinctual selves. As we gratefully eat animal products, their energy is transferred into us and we feel more nourished and grounded.

Seafood is best when it is wild-caught, cold-water and oily fish like cod, halibut, herring, mackerel, wild salmon, sardines, and anchovies.

Farmed seafood on the other hand typically contains hormones, heavy metals, and toxins. The essential fatty acid ratios also change in farmed seafood then in wild seafood.

Food grown organically and sustainably will have a harmonizing effect on our energy because there were thoughtful and respectful ways that were brought in the cultivation of the food.

Protein -- the what, why and how

protein

what is protein?

Protein gives your body the structure and raw materials to anchor itself to the earth. Proteins are made up of individual building blocks called amino acids. A “complete protein” from sources like organic eggs and dairy products, fish, beef, and poultry contain all 8 essential amino acids. Your body needs protein for growth, repair, & maintenance of body tissues — muscles, blood, bones & hormones. Including:

  • Immune system function

  • Energy production when blood sugar is low

  • Metabolic & digestive enzymes

  • Hair, skin, nails, collagen, & elastin

signs of deficiency

  • Loss of muscle tone

  • Confusion

  • Slow wound healing

  • Irritability

  • Low libido

  • Food cravings

  • Too acid or alkaline

  • Fluid retention

  • Fatigue

  • Muscle weakness

  • Thin hair

  • Weak nails

  • Weight loss

signs of excess

  • Acidosis or dehydration

  • Constipation

  • Putrefaction in the gut if stomach acid is inadequate

  • Loss of bone

  • Muscoskeletal issues

  • Kidney dysfunction

  • Ammonia in the blood

How do I know how much protein I should have daily?

Here is a simple formula that helps you determine how much protein you should have daily.

1. weight in pounds divided by 2.2 = weight in kg

2. weight in kg x 0.8 -1.8 g/kg = protein in grams

Example: 145 pound woman who exercises moderately every week.

1. 145/2.2= 65.90 kg

2. 65.90 kg x 1.3 = 85.67 protein in grams daily

Sedentary adults should get 0.8 g of protein per kilogram of body weight, while endurance runners and strength training athletes need up to 1.4 or 1.8 grams of protein per kilogram, respectively. Also, if you are pregnant or recovering from an injury, protein intake should also be increased.

Now, the ability to digest, assimilate, and absorb the amino acids and nutrients from the protein in order to build, heal, and recover the stomach will need adequate amounts of hydrochloric acid (HCL), AKA stomach acid.

Hydrochloric acid (HCL) activates pepsin enzymes to break down protein. A simple way to produce HCL is to chew slowly and thoroughly. If needed, take a digestive enzyme with HCL like this Pure Encapsulations brand, that I recommend to all of my clients.

Check out my next blog post about getting healthy and lean protein from animal products. And stay tuned for vegetable protein next …

A day in the life: Optimal Fiber Mini Menu

fibersalad.jpg

Now that you know a little bit about the FIBER and the difference between insoluble fiber and soluble fiber – insoluble being known as the roughage part of raw vegetables and soluble as the kind that dissolves in water … you may wonder, how do I know I’m getting enough daily and how do I do it?

The optimal amount of fiber per day is 40 grams and here’s how you can get it …

Breakfast

Blueberry + Spinach  + Chia seed Smoothie = 8 g                                                                           (1/2 cup = 1.8g) + (1 cup = 0.7g) + (1 tbsp = 5.5g)

Snack

Carrot spears + Peanut butter = 5.5g                                                                                                   (1 cup = 3.6g) + (1 tbsp = 1.9g)

Lunch

Lentil soup with Avocado slices = 20.3g                                                                                              (1 cup = 15.3g) + (1/2 avocado = 5g)

Dinner

Vegetable sauté + Brown Rice = 10-12g                                                                                             (8-10g) + (1/2 cup = 2g)

Daily Fiber Content 44.8g

If getting adequate amounts of fiber is tough on certain days … Get a fiber-supplement like psyllium husk, only if needed.

And remember … Get active, go for a 30 minute moderate brisk walking to help food to flow out!

Healthy Snacking

Fruit snack

Healthy snacks give you energy, increase nutrient intake, stabilize blood sugar levels, and keep you satisfied. What makes a snack, healthy? Other than it being real and fresh food, healthy snacks contain all three macronutrients -- protein + fat + carbohydrates. 

Protein is necessary for muscle growth, tissue repair, and movement. Protein makes up skin, hair, muscles, nails, ligaments, tendons, enzymes, blood + hormones. 

Sources

Animal protein: sustainably raised animal food, fed with grass. Buffalo, poultry, beef, bison, pork, eggs

Plant protein: whole grains, beans, legumes nuts, seeds, algae, nutritional yeast, spirulina

Fats store energy, make hormones, transport vitamins, strengthen immunity, increase cognitive function and keep the brain healthy, stamina, and improves skin health, hair, and eyesight. 

Sources

Animal: wild caught oily fish, pasture-raised butter and animals, egg yolk, raw milk, cheese

Plant: nuts, seeds, olives, avocados, coconut, flax seed, chia seed

Complex Carbohydrates offer a quick source of energy, regulates protein and fat metabolism, plus they contain vitamins, minerals, fiber, phytonutrients. Carbohydrates are made up of three components: fiber, starch, and sugar. Fiber and starch are complex carbs, while sugar is a simple carb. Depending on how much of each of these is found in a food determines its nutrient quality.

Sources

Grains: quinoa, buckwheat, millet, amaranth, oats

Fiber-Rich Fruits: apples, berries, bananas, pears, dates, etc. 

Fiber-Rich Vegetables: broccoli, leafy greens, carrots, etc. 

Beans/Legumes: kidney, black, black-eyed, chickpea, lentils, etc. 

SNACK IDEAS

  • sardines + avocado

  • hummus + vegetables

  • spiced nuts + extra virgin olive oil

  • cottage cheese + seeds + raw honey

  • raw energy bars

  • soft/hard boiled eggs

  • kale chips + nutritional yeast

  • chia pudding with nuts and seasonal fruit

  • fruit + vegetable smoothies and juice

  • pesto + vegetable sticks

  • thai vegetable and/or chicken spring rolls

  • vegetable soups

  • seasonal fruit

TIPS for improved digestion

Lemon Water

Why is digestion important?

Good health is impossible without being able to break down, absorb & utilize the nutrients that come into our bodies

Digestion involves working with other internal organs to ensure that the nutrients from the foods we eat are properly distributed throughout the body and that everything that isn’t needed or is harmful is eliminated. If nutrients are missing or not in balance, digestion won’t be optimal.

Digestive functions

  1. Break down and absorption of food into compounds your body can use for nourishment.
  2. Eliminating unused waste products of digestion, food waste, metabolic waste, toxic metals, and drug residues.
  3. Aiding the first line of defense in the body’s immune system.
  4. Eliminating waste + immune function. 60% of immunity lives in the tract.

Symptoms of poor digestion:

• Constipation • Loose bowels • Excess gas • Bloating • Acne • Skin rashes • Headaches • Migraines• Irritability• Stomach pain• Food sensitivities • Low back pain • Low energy • Dysbiosis (imbalanced gut bacteria) • Candida• Heartburn • Indigestion

Common causes of poor digestion

• Processed & packaged food • Refined sugar• Low stomach acid• Dysbiosis • Stress • Not chewing thoroughly

Simple ways to improve digestion

SIP ON lemon water or 1 tbsp. of raw apple cider vinegar diluted in water for gastric juice production. Limit beverage intake during meals in order to prevent dilution of digestive juices.

DIGESTIVE BITTERS reduces digestive discomfort, improve digestive system, fuel for good bacteria, breaks down food

FERMENTED FOODS bring your colon back into balance. help your body digest and absorb food with live enzymes.

EAT IN PEACE eating in a peaceful environment with plants, softer lighting, less noise, encourages slower eating & better chewing

I encourage to take your digestion seriously as it houses our immunity, mood, healthy aging, and overall wellness. 

Getting to know your FIBER

Fiber

 

The road to health is paved with good intestines. Eating a diet rich in fiber helps to feed the good microbiota as those friendly-bacteria feast on the fermentable fibers. A diet rich in fiber also maintains healthy blood sugar levels by slowing down the rate that sugar is absorbed into the bloodstream. So what is FIBER?

Fiber is a plant-based nutrient that cannot be digested or absorbed in the gut. Therefore, fiber passes through the gut optimizing digestion and regularity, removing toxins, maintaining healthy weight levels, and reducing cholesterol. 

There are two different types of fiber: Soluble and Insoluble Fiber. 

Soluble fiber dissolves in water allowing it to absorb excess liquid in the colon, creating a thick gel  and bulk as it passes through the gut. 

Soluble fiber comes in fruits + vegetables like:

Avocados, sweet potatoes, asparagus, broccoli, pears, collard greens, carrots, mango, peas, apples, banana, beets, okra, potato, grapefruit, brussels sprouts, and peaches.

and... legumes, grains, nuts + seeds

Black beans, lima beans, kidney beans, lentils, chickpeas, hazelnuts, flaxseeds, sunflower seeds, oatmeal, barley, oat bran

Insoluble Fiber

This fiber is found in the rough skin of raw vegetables, fruits, nuts, seeds and the bran portion of whole grains. It comes any plant food that is rough, stringy, has a hull, peel, pod, or seeds and it adds bulk to clean the colon and regulate bowel movements.

Insoluble fiber promotes fullness and moves through the gut to remove waste and toxins. This fiber is best in preventing constipation.

We're looking at... Whole grains, nuts, seeds, beans, lentils, berries, pineapple, apple skin, cauliflower, sprouts, cucumbers, dates, prunes, melons, green beans, granola, cabbage, bok choy, leafy greens, onions, fresh herbs, broccoli, and eggplant.

In general, you will want to drink adequate amounts of water daily to help fiber pass through the colon smoothly.

If constipation is health challenge that you struggle with most, follow these tips:

  • Optimal grams of fiber per day: 40g
  • Make sure your mineral intake is sufficient. You may have to increase your sodium intake, especially during the first few days. Also, try 400 mg of magnesium citrate - it helps with constipation.
  • Eat good fats: Seeds, avocados, coconut oil, extra virgin olive oil to improve digestion and reduce intestinal inflammation.
  • Make sure you don’t eat too much protein.
  • Get a fiber-supplement like psyllium husk, only if needed.
  • Be more active, go for a 30 minute moderate brisk walking.

 

Well-balanced smoothie - How to build it

Smoothiebuilding

The best thing about smoothies is that they are easily digestible, nutrient-dense, very delicious and quick to take on the go. To have a balanced smoothie for sustained energy, it is essential to have adequate amounts plant protein, healthy fats, and low-glycemic fruits and vegetables. 

Here are some pro-tips to building a well-balanced smoothie...

Protein

The perfect smoothie needs protein. It’s the building block in keeping your blood sugars balanced and keeping you full.

  • Organic full fat plain yogurt   
  • Hemp seeds
  • Natural, plain whey protein powder            
  • Raw egg yolk
  • Hydrolysate protein powder from Great Lakes

 

Liquid

Go half with purified filtered water and raw milk or unsweetened alternative milk

  • Brewed, chilled Chai tea            
  • Almond milk        
  • Coconut milk                    
  • Full fat, organic milk
  • Green tea    
  • Hemp milk        

 

Flavors - Spice it up!

  • Natural raw almond butter            
  • Cinnamon
  • Pure vanilla extract              
  • Cacao powder
  • Mint leafs or extract                
  • Ginger
  • Matcha green tea powder       

 

Booster add-ons

Nutrient dense, they provide vitamins, minerals & antioxidants

  • Bee pollen                    
  • Raw almond butter    
  • Ground flax or chia seed               
  • Coconut oil or butter
  • Spirulina powder                
  • Cacao nibs        
  • Dry oatmeal                    
  • Maca powder
  • Soaked raw quinoa (yes!)
  • Adaptogen powders from Moodbeli or Moon Juice                

 

Veggies and Fruits

  • Banana  
  • Avocado
  • Spinach    
  • Kiwi    
  • Collard greens    
  • Blueberries
  • Raspberries    
  • Strawberries    
  • Orange    
  • Blackberries    
  • Romaine lettuce
  • Pumpkin    
  • Lemon & lime    
  • Cherries  
  • Cucumber    
  • Pineapple
  • Kale
  • Beets
  • Carrots

Get creative and have fun with it!

Your simple detox elixir

cucumber water

You want to know what keeps you energized, clear-headed, feeling full, and keeps your skin plump and hydrated? You guessed right, water! As you prepare for total health, the most simplest and inexpensive way to start is by drinking more water. 

If you haven't already begun this detoxifying ritual you will begin today. First thing every morning, drink a tall glass of warm water and squeeze the juice of half a lemon. Natural lemon juice contains electrolytes, detoxifies your organs, and stimulates digestion. So you're already prepping your body to break down your breakfast. This practice is genius. 

Don't know how much water to drink per day? Here's what to do...
Divide your weight in pounds by two and convert that into ounces. Example: 150 pounds / 2 = 75 ounces.
(You may need to increase the amount of water intake if you are intensively training, pregnant, under hot weather, or have a urinary tract infection).

Is it a challenge to drink all that water because you're running around too much or annoyed of the size of your bladder? That's ok you can eat your water! Here are some high-water content foods:

  • cucumbers
  • grapefruit
  • celery
  • spinach
  • bell peppers
  • cabbage
  • radishes
  • watermelon (ooh can't wait for summer)

Six Weeks to Glow

I'm so excited to announce a *NEW* dream offering of mine in partnership with Dr. Jessica Parker of root & stem Acupuncture.

Together we are offering --- Spring Reset,  a 6 week women's wellness program combining Eastern Medicine, Acupuncture and Nutrition/Wellness. At the end of the program you will walk away with the tools and knowledge to take charge of your health. You'll learn what feeds you (literally!) and be more empowered around your overall wellness.

sixweekstowellness

The tools you walk away with will serve you for your entire life, and you can even share what you've learned with your friends and family! We believe in an empowered model for health, and the more tools and knowledge we have to make decisions the better. 

This is the spring detox and reset you’ve always wanted, minus crazy dieting and deprivation. You’ll sleep better, balance your cycles and hormones or eliminate peri-menopause or menopausal symptoms, get radiant skin, reduce stress and feel your best.

{the details} of HOW it will work

6 weeks to glow, a new kind of women's wellness program

You will get 6 weekly sessions with Dr. Parker and Lyssandra Guerra (3 total sessions with each practitioner) customized to your needs and schedule.

The Issues addressed  in these sessions include: digestion, hormones, balancing your cycles or minimizing and eliminating perimenopausal and menopausal symptoms (e.g. night sweats, mood swings, etc.), get better sleep, improve the health and glow of your skin, stress management and more! 

Note: You will receive an intake from both Dr.Jessica Parker and Lyssandra Guerra at the start of the program to asses areas of need and focus.

Payment plans and schedule of visits to be arranged at the first meeting.  We are happy to answer any further questions you might have.

Your Investment --- 6 Weeks to Glow Program: 
$675 by 4/31, $750 after
(payment plans available upon request)
 

Get Started - 6 Weeks to Glow

(email sixweekstowellness@gmail.com to schedule)

What is The New Moon Walk + Talk?

new moon

A new moon occurs when the moon is between the Earth and the Sun, so that the illuminated side of the moon faces away from viewers on Earth. As a result, the moon appears as a thin crescent in the sky, or it vanishes entirely. 

The new moon is energetically encouraging for planting the seeds and taking action in aspects of your life where there is potential for growth.

I intend for the New Moon Walk & Talk to be a gathering for women to set specific and heart-felt intentions towards our goals. I blend walking and talking because I believe that movement helps the mind relax. When the mind is relaxed the chi is flowing through the body, creativity and inspiration rise. During the walks, I also encourage women to vent and release their stressors and un-deserving emotions. We need to let that stuff out, right!?


Together we share resources, tools, stories, and smiles while plugging in our action steps to help us get closer to what we want to embody. Small steps towards our goals are more likely to get accomplished and they propel us to the next one. It's a wonderful energetic trickle effect. Plus, creating accountability with our peers is proven to keep us going toward the gold.

I intend for women to leave feeling less overwhelmed about their current situation.

I intend for women to feel lifted by the love and support from other women.

I intend for women to feel permission, love, and compassion for themselves.

I intend for women to feel empowered by their thoughts and their choices.

Healthy pantry swaps

nut milk

Most of us grew up having basic food options but these days theres a plethora of alkalinizing whole foods that are perfect alternatives to the conventional ones we grew up eating. This is extremely fortunate for those wanting avoiding food sensitivities, wanting variety, and switching over to real food. 

Stay posted as the list below is ever-growing as we explore more foods to swap away the conventional ones...

 

trade this: conventional Milk

for this: rice milk, coconut milk, and nut & seed milks like cashew, almond, pumpkin and sunflower seed

 

trade this: white bread and wheat

for this: sprouted seed breads, rice, buckwheat, millet, quinoa, amaranth

 

trade this: boxed cereal

for this: steel-cut oats, quinoa, millet, buckwheat, or amaranth

 

trade this: conventional mayonnaise and ketchup

for this: hummus or avocado, olive tapenade, or homemade mayo and aioli 

 

trade this: bleached pasta

for this: rice noodles, buckwheat soba noodles, raw spiralized zucchini

 

trade this: chips and dip

for this: seed crackers and hummus, guacamole, fresh salsa

 

trade this: table salt

for this: Himalayan sea salt, Celtic salt, dried seaweed flakes

 

trade this: white sugar

for this: stevia, coconut sugar, date sugar, raw honey, maple syrup, blackstrap molasses

 

trade this: ice cream, cake, and cookies

for this: non-dairy coconut ice cream, cashew ice cream, quick banana ice cream, rice pudding

 

trade this: coffee and black tea

for this: green tea, matcha, roasted dandelion, chicory root, chamomile, nettle or mint tea

 

trade this: soda and energy drinks

for this: fresh juices, sparkling mineral water, kombucha

 

trade this: sweet cocktails

for this: sparkling water mint mojito, rosemary-infused cucumber lemonade, ginger mint mocktail, vodka or gin with club soda and a lime (yes!)