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!)

Raise your vitality

citrus

My approach for a healthy and balanced life is to eat clean, real food, stay hydrated, sleep, think positively, and allow for pleasure. We are a ‘whole’ being, meaning that what we eat, how we think, and how we live directly affects our mind, body, and our spirit.

Food is the first step in achieving vitality and reconnecting to your true unique beauty. Food is our nourishment, when we eat high vibrational foods, their energy radiates through our body to heal the body, prevent disease, and change your mood.

Medical experts and research studies have long recognized the effects of diet and lifestyle on the risk of chronic diseases (1). Therefore using food as your medicine helps you to clear out any toxicity and thereby creating ample space for energy, clarity and making life-affirming decisions.

You see, just like we are made up of energy, so is food. That’s why certain food may deplete your energy or cause harm to your body and why other foods increase your energy and uplift you. Eating foods that are natural and in their pure form will have higher vibrations than most conventional food because they contain living enzymes that are essentials for optimal digestion, assimilation, absorption, overall health and beauty benefits.  

Unfortunately, processed, packaged and conventional food, (tortilla chips, you guys, is my frenemy) which can typically hang out in your pantry for months cause inflammation and make your body more vulnerable to illness and disease. Because your body is so intelligent, it doesn’t recognize these chemical-laden foods as real food, and therefore is unable to metabolize and cleanse from the body effectively. Yep, that’s why you, your BFF, and your sister struggle with bouts of weight gain, brain fog, harsh PMS, acne, stress, and autoimmune disorders, amongst other issues!

Bottom-line? Eating real, whole, nutrient-rich foods is essential for increasing your vitality. Eating a colorful array of vegetables, fruits, plant-based protein, pasture-raised meat & eggs, whole grains (if you’re tolerant to them), and pure clean beverages is going to take you to the moon and back.

Here’s a pro-tip: To eat the rainbow on the daily, choose a vegetable that represents a color from the rainbow and do the same for fruits. With these vegetables you can make a sauté or salad and with the fruit you can whip up a fruit salad or blend them into a smoothie. Activate your well-being! 

 

 

References: Prevention of Chronic Disease by Means of Diet and Lifestyle Changes from https://www.ncbi.nlm.nih.gov/books/NBK11795/

How to keep it real this year

journal

It’s about time we start setting realistic health goals. Ones in which are sustainable, forgiving, and fun.  At the start of the New Year, people tend to hit the ground running so hard on their ambitions that they quickly lose steam and give up on them. Every January I witness packed fitness studios and intense diet cleanses but by February, I a huge slow down. While hitting the gym and eating clean is a big thumbs up, (seriously, I’m not hating) I notice they don’t become sustainable activities because people really don’t want to do them. My goal is to help people reframe the way they make their health goals. 

So let’s refashion how you see health. Taking an inventory of your diet and lifestyle can give you clarity.

Here are some helpful questions.

Food:

  • What do you eat and how do you eat daily?
  • Do you have 3 meals and 2 snacks?
  • Do you graze all day and have a heavy dinner?
  • Are you chewing thoroughly or do you eat quickly?
  • Are your meals typically take-out?
  • How do you get your vegetables in?

Exercise:

  • Do you exercise daily?
  • What kind of exercise do you do?
  • Do you enjoy it? How does it make you feel?
  • What is your main goal when you exercise?

 

Community, Connection & Self-Care:

  • Do you have a support crew (friends, family, partner)?
  • How connected are you to a community? Do you want to be?
  • What do you do for fun? Hobbies? Interests?
  • What kinds of activities make you feel good/calm/confident/inspired/motivated?

Once you get clear on what you see is feeding you life and energy, you will be able to see what desires you can bring forth that align with you.

This helps you to choose fulfilling and joyful actions. For example, choosing your favorite vegetable and making different meals that contain it. For example, carrots… you can make carrot juice, carrot soup, carrot and zucchini breakfast muffins, or add them to a sauté.

1. 80% Rule:

Let’s look at the big picture for a moment…if 80% of the time you’re eating whole plant-based foods including pasture-raised meats and eggs, then allowing yourself to “let loose” 20% of the time becomes a healthy balance. Eating healthy foods doesn’t have to feel boring. Fruits and vegetables can be eaten hundreds of ways. At times they too can feel like an indulgence – not only are they delicious, and potently nutritious but best of all, you can eat them all the time. I mean, spirulina truffles, cashew cheesecake?…c’mon.

2. Things you enjoy

Follow what feels good. Being on an exercise and nutrition regimen that works for you is likely to stay. Mixing it up between strengthening, conditioning, yoga, swimming, dancing, sports, etc., will be more enjoyable then doing one type of exercise 5-7x a week, plus it’ll be more effective. If your New Years resolution is to run a full marathon but you dislike running, why do it? Similarly with food, eat health foods in a way that feels good for you. A vegetable and fruit smoothie sometimes sounds more enticing than a salad, right?

3. How to stay on top of it?

Plan and organize your new health goals by creating lists and penciling them into your calendar. Invite your friends and family to partake in meal plans and workout activities to establish accountability. Studies show that it takes 21 days for a new action to become a habit. So, the more you make these actions a part of your daily routine, the most likely they will become second nature.

4. What to do when you fall off?

Forgive yourself and let it go. We’re all human beings with urges and tendencies. Self-love and acceptance is the most sustainable way to live. Balance is about making decisions based on what makes you feel good. If you feel like you’re “falling off the wagon” from diet or exercise, consider whether you feel mentally, physically, and/or emotionally imbalanced by what you’re eating/lack of exercise or if you’re honoring your body’s needs (example: eating heavier foods and resting for recovery/recharging).  

Being present and conscious of your health gets you closer to truly enjoying your life NOW and in the FUTURE. 

EASY post-holiday cleanse tips

parsleycabbage.JPG

Welcome 2018!

Here are some simple and effective ways to ease into health this year. As always, stay hydrated by drinking plenty of pure water and herbal teas. 

  1. Eat your greens, especially the cruciferous kinds like broccoli, arugula, kale, cauliflower, and radishes– these guys stimulate the detoxification.  
  2. Lose the gas and bloat, ease constipation, and other general gut problems by eating more raw or steamed plant foods, add more fiber and fermented foods.
  3. Reduce stress by taking Epsom salt baths, clean and organize your home, get a facial or massage, and get plenty of rest will help center and refocus yourself.
  4. Get sweaty – eliminate toxins from poor-quality foods, alcohol, and salt. Increasing cardiovascular exercise through exercise, saunas, or steam rooms helps remove these toxic chemicals and pollutants from your body making you feel lighter and improves skin glow. Plus, this makes your brains feel-good chemicals kick-in.

Gift Certificates are out!

giftcertificates

Feeling healthy and vibrant is true wealth and it’s a contagious energy! So let’s spread this feeling around by giving a gift in good health. 

True health is important for balance and happiness. Eating nourishing foods improves sleep, increases energy, motivates you to exercise and move your body, creates self-esteem and positive mental attitude, helps you reach your goals and desires, and ultimately helps you to enjoy your life. It's a trickle effect and it begins with what you put at the end of your fork. 

To purchase you can Paypal me at lyssandra@nativepalmsnutrition.com, send a check, Venmo, or cash. Contact me for more information. 

December 2017 Reflections

We are in the last days of 2017...deep breaths here. What a year it has been in our personal lives, our nation, and the world at large. 2017 happened in the blink of an eye and I still feel like I'm catching up with the emotions from all the achievements, successes, failures, and challenges that I’ve experienced in my personal life and in my business practice. Needless to say, I’m feeling freer, excited, and more optimistic (nervous, yes that too!) than I have in years. 
 
This year I have finally given myself the love and acceptance needed to let go of what doesn't serve me and have been learning to embrace the wonders and possibilities that can show up when I open up to them. Trust me, it hasn't been the easiest road but it's been an empowering one. I hope that you all have had a year where you have learned from your challenges and are ready to take on new actions towards starting something that you believe in. Now that the holidays are coming to a end, may your mind feel clearer to set new intentions for 2018. 

I hope you have a loving and safe New Years holiday. xo

Eat Your Autumn Colors

Eat the rainbow, eat the rainbow... 

You may hear that hundreds of times, but it’s critical to really eat foods that represent the colors of the rainbow. I’m talking about functional foods that have potent aspects beyond basic nutrition. I’m talking about food in its natural state.
 
At this time of the season, the leaves of trees aren’t quite dead. I’m noticing a lot of oranges, yellows, and reds on the leaves. There’s something warm and supportive about these colors, perhaps because they emanate boldness and density.
 
Fruits and veggies in blazing oranges, yellows, and red contain important plant compounds called carotenoids that convert to vitamin A in the body. Vitamin A is a fat-soluble vitamin in which most people are familiar with for helping with eyesight and night vision. However, vitamin A also strengthens the immune system, promotes bone growth, reduces inflammation, naturally slows down the aging process, and makes skin glow.
 
Fruits and vegetables like carrots, butternut squash, pumpkins, sweet potatoes, orange and yellow bell peppers, passion fruit, and grapefruit all contain carotenoids (dark leafy greens have them too!).  Three of the most common carotenoids – alpha-carotene, beta carotene and beta cryptoxanthin – can be converted from foods into vitamin A in the body. This nutrient is needed for good vision in dim light, normal growth and development, a strong immune system and to keep the skin and cells that line the airways, digestive tract and urinary tract healthy. But thanks to their antioxidant activity, there’s also evidence to suggest that carotenoids – and especially beta carotene, found in orange and yellow food – might help to reduce the risk of heart disease and certain cancers, especially lung cancer. 
 
For red foods like pomegranates, cranberries, and beets, which contain the potent antioxidant lycopene, prostate health is maintained.
 
The zest of yellow and orange citrus fruits is also a good source of limonene, a phytochemical that helps keep lungs healthy and may prevent cancer.
 
A little fat helps the body to absorb ingredients like beta-carotene, lycopene, and limonene from foods so don’t be afraid to add a little fat, whether that’s roasting sweet potatoes with a little olive oil or serving pepper and carrot slices with hummus. Puréeing and cooking also makes it easier for our bodies to absorb and use phytochemicals such as beta-carotene.
 
How to eat more autumn colors:

  • Bake sweet potatoes and melt coconut oil, ghee, or butter
  • Make carrot ginger soup
  • Swap your regular roasted potatoes for roasted sweet potato and butternut squash
  • Add carrots to winter stews and casseroles
  • Make your own homemade butternut squash soup
  • Add grated carrot and yellow and orange peppers to salads
  • Top porridge with dried apricots
  • Make a fruit salad using cantaloupe, pineapple, mango and oranges
  • Make your favorite pasta dish out of spaghetti squash instead of regular pasta
  • Top squash curry’s with lemon zest
  • Make beet burgers from the pulp of beet juice
  • Add pomegranate seeds to your salads or roasted vegetables

 
Although vitamin A deficiency is less common, if you find that your immunity is very low and/or you are experiencing trouble seeing in dim light, connect with me to set up a nutrient and supplement analysis.

Healthy Gut, Healthy Glow

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Are you constantly being challenged when it comes to your digestion? Do you deal with gas, bloat, lethargy, constipation or diarrhea after you’ve eaten? These are often signs that there’s some dysfunction in the gut.

A slow-moving digestive system means that your body isn’t absorbing any nutrients, which can result in illnesses and degenerative diseases. So, why not take some preventive measures and take on natural and simple rituals daily.

I have definitely noticed an improvement in my digestive health since I started to become more conscious of what I was putting in my body and in what state of mind I was in when I was putting that food in my body. Everything in our individual whole-ness is interconnected, it only makes sense that how we live, eat, and think affects our ability to be healthy.

First thing in the AM, drink a tall glass of warm lemon water. Not only does the fresh squeezed lemon awaken your senses but it also stimulates your stomach to secrete stomach acid, which helps break down your food. It’s important to get the proper digestive flow started in the morning so that you are supported throughout the day.

Get going:

Chew your food. This one is part of my philosophy and a practice that takes mindfulness and patience. Chewing is extremely important because it’s the first step in the digestive process. It begins in the mouth when the teeth chomp on that food that the enzymes start to help you digest that food.

Eat in a parasympathetic state. In other words, relaxing and enjoying your food helps you to digest and assimilate you’re meal. When you’re in a sympathetic state, your body goes in stress mode and stops digesting.

Eat real. None of the garbage that has an inflammatory effect wrecking havoc to your gut flora and digestion. These include preserved and refined foods, sugars, gluten (if you’re sensitive to it), pasteurized dairy and conventional raised meats.

Eat fermented foods. Sauerkraut, kimchi and beverages like kefir, and rejuvelac all contain enzymes and probiotics to help enhance your digestion and absorb your vitamins and minerals. Eating plenty of these or even taking a high quality supplement helps to balance your gut flora.

Take digestive enzymes or bitters. There are three main digestive enzymes that help in the chemical breakdown of food. Amylase enzymes break down carbohydrates, protease break down protein and lipase breaks down fat.  Other enzymes that are helpful are papain and bromelain, derived from papaya and pineapple. Also, consider taking HCL (hydrochloric acid, AKA stomach acid) with enzymes. Stomach acid blends our food into smaller components. Most people think that heart burn comes from too much acid in the system but in reality it’s the opposite. The stomach tends to secrete less stomach acid and with age it becomes harder to even produce it. Bitters is an herbal extract that increases the secretion of digestive enzymes and helps to breakdown proteins into smaller and absorbable molecules. Taken daily helps to eliminate symptoms of poor digestion like gas, bloating, indigestion, and allergies.   

Bone broth. This nutrient dense and healing liquid gold is essential to healing the digestive tract from damage and inflammation. Bone broth is rich in gelatin and amino acids that improve nutrient absorption.

Exercise. Moving the body helps food go down the digestive tract. Low impact movement like walking is very beneficial. Twisting poses in yoga while deeply inhaling and exhaling help massage the internal organs, easing digestion.

Ayurvedic stomach massage. Breathe deeply while you lay on your back using a natural oil to gently massage your abdomen clockwise in big circles starting from below the navel and around into smaller circles until you reach your navel. This healing stomach massage breaks up matter so that it can move around the digestive tract smoothly while also helping to release stress and tension. 

Find me at Take Care Beauty & Magic!

I've moved shop over to Take Care Beauty in North Oakland owned by Reiki Master, tarot & palm reader, and lash extensionist Tanya Lee Jones. I'm thrilled to come onboard and host my services, talks and events at her new space.

I offer guidance for those who seek a greater path towards eating, living, and thinking optimally for physical and mental well being. If you’re feeling confused or overwhelmed with your nutrition, have digestive issues, feeling hormonally imbalanced, and need some new energy flowing through you, come see to find the perfect plan for you. My services aren't cookie cutter therefore all guidance is customized to your unique self. 

For the months of August and September I will be offering promos exclusively at Take Care. Check out my services and set up a Free 15 Discovery Call to discuss how I can support you on your health journey. 

Your health is your wealth, it’s not to take lightly!

xo

August's Energies

August is going to have a lot going on with two eclipses, the lunar on the 7th and the solar onthe 21st and a Mercury in retrograde from August 12th to September 5th. That means powerful energies will be above us that can make us feel cray if we don’t keep in mind that slow and steady crushes overwhelm. You may or may not care about astrological shifts, but take this for reals... SELF-CARE, rest, and working behind-the-scenes (creating and still expanding) will be a nice idea to keep in mind.

So instead of saying F*#k Mercury go to hell, we can say Alright Mercury, let’s move slower & stay conscious with whatever is presenting me.

Let’s work with these high energies and not against them.

 

xo