May's Eats

Radishes

It’s that time again…new fruits and vegetables are coming in as we get deeper into Spring in the West. What’s on the table today?

Lettuces, turnip greens, kale, and possibly some root vegetables like fennel and onions are signatures of Spring.

Asparagus 
Cabbage 
Bitter greens: Collards, kale, mustard, turnip 
Leafy greens and lettuce 
Radishes 
Rhubarb 
Spinach 
Strawberries

I suggest light saute’s, shaved on salads, mixed into juices and smoothies….salted, rubbed, pickled and eaten with love.

Spring Rejuvenation

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Ready to feel more rejuvenated and refreshed from the inside out for Spring? 🌱💗

* Get acupuncture and Eastern medicine treatments to help you regain VITALITY💫
* Learn how to eat clean in a way THAT fits your lifestyle + budget
* Gain new insights on your own unique makeup (are you deficient in some essential vitamins and do you have excess in others?) through Comprehensive Lab Analysis
* Learn how to adjust your diet or lifestyle accordingly to feel YOUR BEST
* Sleep better, look better and THRIVE 🌟

-Empower Yourself Around Health -
6 Weeks to Glow, A New Kind of Wellness Program 
with Lyssandra Guerra of Native Palms Nutrition and Dr. Jessica Parker from Root and Stem
To learn more email us : lyssandra@nativepalmsnutrition.com

April Eats

Citrus

Spring is here and thanks to all the rainfall we’ve had this past winter, we have a bountiful and colorful array of spring seasonal fruits and vegetables.

Fruits

  • Avocados

  • Grapefruits

  • Guava (pineapple guava)

  • Kumquats

  • Meyer lemons

  • Rhubarb!

  • Strawberries

  • Tangerines

Vegetables

  • Asparagus

  • Broccoli rabe

  • Carrots

  • Cauliflower

  • Fava beans

  • Fennel

  • Green garlic

  • Nettles

  • Peas

  • Spinach

Here are some delicious dish ideas:

·      Raddichio with sliced kumquats, avocado, and red onion, plus lemon vinaigrette dressing.

·      Fava bean salad with shaved fennel, feta and fresh dill

·     Za-atar spiced roasted cauliflower and carrots with green garlic

·      Broccoli rabe saute with green garlic and extra virgin olive oil drizzle

Intuitive Eating Part II

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physical hunger vs. emotional hunger

Learning your body’s cues means learning how to trust your body.

In physical hunger, your biology, the complex interaction between your digestive system, endocrine system, and brain is telling you to replenish with nutrients. This is a gradual signal like your stomach growling, low energy and weakness, and irritability, and difficult concentrating.

Emotional hunger is usually directed from an emotional need like boredom, sadness, or loneliness. The heart can feel achy or empty due to unfulfilled emotional or spiritual needs. Rather than acknowledging and working through our challenges, we try to fill the void with food and create cravings for food that bring us back to that comfort state. Because these foods are typically unhealthy and trigger “feel good” sensations, people often feel guilt and shame after eating them. 


Often, people confuse other signals in the body for physical hunger. Have you ever experienced any of these?

“Teeth Hunger”

Sometimes, especially if we’re feeling irritated or stressed, we want to chew our frustrations away. Our bodies are not calling for food, but we put it in our mouths as an attempt to relieve anxiety.

“Mouth Hunger”

We see or smell something that looks so delicious that our mouths start to water. Sometimes just thinking about a food brings on a craving for it. We desire to taste the food, but really aren’t physically hungry.

“Mind Hunger”

We look at the clock and think we have to eat a certain amount of food because “it’s time”, even if we don’t feel like eating.

Thirst

Sometimes we confuse the sluggishness of dehydration with actual hunger. The body is calling for fluids, not food.

Fatigue

When we sense that our energy levels are low, some of us automatically think that if we eat something, we’ll feel better. However, if we’ve been working extra hard and/or haven’t been getting enough sleep, our bodies are calling for rest, not food.

 

Tips to get started:

Learn your physical sensations of hunger and fullness. Hunger and fullness is regulated by the hypothalamus in the brain. When your body has had enough food to satisfy its needs, signals are sent to the hypothalamus, registering fullness (also called satiety). When we are in tune to our bodies, we recognize when it’s time to stop eating. The stomach feels comfortable, and satisfied — not stuffed. We soon begin to feel calmer, more alert and energized.

It takes approximately 20 minutes for fullness signals to transmit from the stomach back to the brain. So, if you eat too fast and aren’t paying attention, it’s easy to override this system and eat more than what the body is calling for.

Pay attention. Take a moment to sit quietly and take a few deep breaths. to what may feel like emptiness. Ask yourself “what do I need?” “what would feel good?” “What is causing this pain?”“What do I need to say?”It could be hot bath, essential oils, singing, meditation, dance, taking a nap, buying yourself flowers. 


Start loving yourself NOW. Give yourself that spa treatment, go on a vacation, create boundaries at work. This means living in the present and working with your body not against your body. Give yourself compassion.

Enjoy the occasional sweet treat or salty snack. Allowing yourself to “unhealthy” foods every once in a while prevents restrictive dieting, which can lead to binge eating or other eating disorders.

Enjoy your favorite foods. Recreate nourishing versions of your traditional comfort foods. Fries? How about baking sweet potato fries with spices. Want that burger? Use lean sustainably raised grass-fed beef, tomatoes, fermented pickles, and wrap it up in butter lettuce.

Set up for success. Have a meal plan and make grocery shopping fun by learning about new foods and how to eat them. Collect all your recipes and choose 1 or 2 to make for the week. 


If you are still challenged there may be medical explanations such as medications that are interfering with appetite. If you know that painful memories or situations are at the root of emotional eat, it is important to seek guidance to overcome these issues with a therapist.

 

References:

http://www.findingbalance.com/articles/understanding-hunger-and-fullness-cues/

http://www.me-cl.com/difference-between-physical-and-emotional-hunger/

Magic Mineral Broth

Vegetable Broth

This magic broth is perfect for anyone wanting a plant based, nutrient rich broth. The reishi and shiitake mushrooms add earth depth, the ginger adds a bit of spice, and the kombu enriches it with trace minerals and that umami flavor.

Once finished I squeeze fresh lemon juice. I enjoy sipping this in the morning and between meals.

Ingredients:

  • 16 cups Filtered Water

  • 1 Yellow Onion, unpeeled, cut into fourths

  • 3 Carrots, unpeeled, cut into thirds

  • ½ bunch Celery, including heart, cut into thirds

  • 2” Ginger, with skin, roughly chopped

  • ½ cup (~5-6) dried Shiitake Mushrooms

  • 2 slices dried Reishi Mushrooms

  • 1 - 8” strip Kombu

  • 4 tbsp Olive or Avocado Oil

  • 2 tbsp Apple Cider Vinegar

  • 6 Black Peppercorns

  • 1 tsp Sea Salt

  • 1 Bay Leaf

Instructions:

  1. Prepare veggies and add all ingredients to slow-cooker/Crockpot, adding water last

  2. Turn the slow-cooker on low, cover, and let simmer for 8-24 hours. I do 12-15.

  3. Don’t stir! This will make it cloudy, which is technically ok, but clear just looks better

  4. Strain everything out leaving only the broth

Notes:

Heat and drink plain, add to recipes in place of water, such as with rice or quinoa, use a soup base, etc.

This will stay good in the fridge for 5 days, in the freezer for 3 months

To make it protein-rich, simply add two scoops of unflavored grass-fed collagen powder.


Intuitive Eating Part I

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what is intuitive eating?

Intuitive eating is an approach to 
help you create a healthy
 relationship to your food, mind,
 and body. Intuitive eating allows you to know the difference between physical and emotional feelings. Basically, you learn to trust and master your body’s innate wisdom!

history

Intuitive Eating is an approach created from radical women in the 1970s. This approach is built on the principle that diets don’t work and lifestyle and self-care are the pillars to long-term health.

how do you learn this?

First off, your body already has all the answers, whether it’s about relationships, what to eat, or which corner to turn your body knows what is best for you. However, with the environment that we live in, our brain becomes inundated with what should be – and what we should eat is ruled by others opinions or marketing schemes. The term diet is now often seen as a lifestyle to lose weight --- restrict oneself to small amounts or special kinds of food in order to lose weight.

Our ability to make decisions about food has been clouded. On the one hand we deprive ourselves of food because we are afraid of how it might affect our weight. On the other hand, we become susceptible to eating unhealthy foods because of how they make us feel short term.

With intuitive eating, you learn to respond to your inner body cues. To do so, implementing mindfulness, both outside and during mealtimes will be key. This will assure that your body is getting the nutrients it needs and also decrease the likelihood of using food as a mask for deeper emotional need.

Principles to Intuitive Eating…

Ditch the DIET mentality. Diets give you false hopes about quick and long-lasting weight loss. Diets tend to be strictly regimented, leaving a lot of room for making you feel like a failure if you stop the diet or you “mess up”. Constant dieting often creates a yo-yo affect on your metabolism causing it slow down, ultimately leading to more weight gain in the future.

Honor Your Hunger. Avoiding hunger can lead to over eating and all mindful eating may get thrown out the window. Achieve biological balance with adequate lean protein, healthy fats and carbohydrates. Keeping your blood sugar levels balanced will help you to avoid dips that take your rushing towards quick fuel from sugars and refined carbohydrates. This is the first biological step that helps you set the stage for re-building trust with yourself and food.

Show food some love. Give yourself the permission to eat. Telling yourself that you cannot or should not have a particular food, can lead to deprivation and build uncontrollable cravings, which can ultimately lead to bingeing and self-shaming. Allow yourself to eat foods that enhance your life experiences.

Clean up your thoughts. This means no calorie counting and thinking you’ve been good for dismissing that brownie or following unreasonable rules. These are usually deeply ingrained limiting beliefs that are unconsciously holding you in negative space with food.

Respect fullness. Listen to your body’s cues when they tell you that you’re comfortably full. Pausing in the middle of a meal and setting down your fork between bites allows you to savor you foods, taste the flavors and slow you down. Ask yourself, are you full yet?

Discover satiety. Make your eating experience fun and enjoyable. Smell the aromas of your food. Feel the textures in your mouth. Eat food that tastes delicious to you. Show gratitude towards your food. These simple actions uses your senses to fully satisfy you physically, mentally, and emotionally.  

Tap into your feelings. If you find yourself eating out of emotions, ask yourself what is truly at the root of them? Do you need more pleasure in your life, need safety, need to express yourself but unsure how? What is it that you really need? Identify your root emotion and then look for other ways to confront them like taking a walk, meditating, deep breathing, calling a friend, journaling, or drinking a glass of water.

Respect your body. Instead of criticizing your body, recognize it as capable, beautiful and 100% yours.

Move. Discover how you love to move your body. Shift your thoughts and energy from needing to lose weight to desiring to feel energized, strong, and alive.

Letting Go

Cactus

Many of my clients have been coming in with digestive upset, lack of sleep, that good ole monkey mind and lack of vitality in general ... life seems to be moving quicker than ever before... new projects, new ideas, more work... plus the constant messages in the media toil with our mind... leaving them/us with overwhelm and escapism... ⠀⠀⠀⠀⠀⠀⠀⠀

We are resilient beings but the inability to LET THINGS GO is much more challenging than we think and moving with the flow of life, just seems like a hard concept to grasp... WHAT HAPPENS when we cannot let go of stuck behaviors, patterns, and thoughts? ... your entire system, especially, your digestive system becomes compromised ... many answers lie underneath it when tapped into...


By working with the whole system -- your nutrition, your body, and your mind, your whole energy field will lighten and a clearer path will exist

February Eats

cauliflower

We are getting close to the end of winter, which means it’s a wonderful time to begin introducing some of our friendly cleansing vegetables to help us get rid of our accumulated winter toxins. At the end of the month we will begin to see brighter detoxing greens like dandelion, so keep your eyes peeled out.

Enjoy these…

Beetroot, broccoli, artichoke, cardoon, catalogna chicory, carrot, cauliflower, white cabbage, Savoy cabbage, Brussels sprout, chicory, sauerkraut, beet tops, fennel, endive, lettuce, leek, red radicchio, turnip, spinach, and Jerusalem artichoke, 

A lovely easy breakfast … slightly steamed broccoli and turnip with shaved fennel and leeks with extra virgin olive oil and, sea salt, pepper, and chili flake. Poached egg optional.

A grounding snack of beet hummus sans the beans in endive leaves.

Eat well.

Eliminate sugar cravings with this food: KRAUT

fermented vegetables

FERMENTED VEGETABLES are the most perfect post-holiday food to help restore the gut and to stave off sugar cravings.

Lacto-fermentation of vegetables is a traditional method of preserving vegetables, producing enzymes that increase the digestibility of foods. Similarly, it creates a host of healthy flora throughout the intestines for slowing and reversing a variety of illnesses, improving digestion, strengthening immunity, clearing skin issues, and increasing energy. In preserving our food in this manner, it becomes our ally.

If you are new to fermented foods, start with one tablespoon of kraut or fermented vegetables with each meal, and work your way up from there. 

Get the recipe here. If you prefer to purchase your kraut or other fermented vegetables, make sure you purchase the raw and unpasteurized kind. You will find these in the refrigerated section of your local market.

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 …