Skin Health: Blueberries

blueberries

Berries are powerful vitality-boosting, longevity-lovin’ anti-aging agents that are your skin and hormones’ best friend. 


Blueberries have especially high amounts of antioxidants that inhibit free-radicals from causing DNA damage to your cells. (Free-radicals come from chemicals, food toxins, pollution, smoking, etc. that wreak havoc to your entire system. AKA: the bad guys)


Blueberries contain a class of antioxidants called anthocyanins, which gives berries, pomegranates, and grapes their beautiful colors of red, purple, and blue. As powerful skin lovers and collagen defenders, their anti-inflammatory capabilities reduce redness, dryness, and bumpy skin while reducing fine lines and wrinkles. This low-sugar, high-fiber fruit is also helpful in balancing blood sugar levels to keep hormones and PMS-type symptoms at ease.


To reap the benefits simply eat a handful of fresh, organic blueberries a day. Delicious ways I love to eat them:

  • Halved with torn mint, bee pollen, hemp seeds and tahini drizzle

  • The fruit in green smoothies

  • Freshly mashed and spread over homemade gluten-free vegan buckwheat cookies

If they’re not in season add frozen or fresh blueberries to a smoothie or baked goods. 


Blueberries aren’t the only anthocyanin-rich food. Pomegranates, red grapes, blackberries, raspberries, strawberries, beets, cherries, and purple cabbage all contain these super strong antioxidants.

July's Eats

July Eats

I love summer because I feel so inspired to cook everything that's in season... there's an abundance of reds, oranges, blues, greens, leafy, soft, firm, squishy and crispy fruits + vegetables. Here’s the list for this month, it’s a long one!

FRUITS:

Apricots, Nectarines, Peaches, Plums, Pluots, Blueberries, Raspberries, Strawberries, Melons, Cherries, Loquats

VEGETABLES:

Beets, Carrots, Celery, Fennel, Potatoes, Turnips, Eggplant, Endive, Green Beans, Cactus pads, Garlic, Leeks, Radish, Peppers sweet & chile, Corn, Cucumbers, Cabbage, Tomatoes

LEAFY GREENS:

Purslane, Endive, Nettles, Arugula, Chard, Kale, Lambsquarters, Cress

MEAL IDEAS:

  1. Beet slaw with pistachios + raisins

  2. Pan roasted carrots with carrot top salsa verde, avocado + seared salmon

  3. Celery, apple + peanut salad

  4. Chilled seafood salad with fennel, radish, basil + creme fraiche

  5. Potato & roasted cauliflower salad, olives, feta + arugula

  6. Turnip salad with yogurt, herbs + poppy seeds

  7. Roasted eggplant + corn with fresh tomatoes and torn mint

  8. Cactus and tomato picadillo with fresh cilantro and chilies

  9. Nectarine + blueberry salad with torn mint, bee pollen + tahini drizzle

  10. Baked peaches with cinnamon, topped with chilled whipped coconut cream

Recipes for #1-6 from the book Six Seasons. For other recipes, please connect with me directly.

Consults in Los Angeles in JULY

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I will be coming to LA July 12th & 13th and seeing clients for a combination treatment that I have developed and practice with Kristina Holey at my home base in Oakland.

Here are the details:

ADVANCED SKIN CARE & WELLNESS CONSULTATION & TREATMENT
This advanced treatment includes holistic skin and body support from Kristina Holey and Lyssandra Guerra, licensed holistic nutritionalist, specialist in energy kinesiology, and chakra therapy.

Kristina and Lyssandra began treating clients in San Francisco together in effort to offer the most comprehensive approach for healthy skin. The focus lies heavily on the internal systems, to help clients better understand how the things we do every day affects the skin - diet, gut health, stress/mood, sleep, hydration, hormonal shifts, supplements/medications, etc. - in addition to external stressors, skin microbiome, and topical products. The goal is to help you identify your stressors (internal and external), and establish better habits to support healthy skin function (and ultimately feel better).

The consultation & treatment (~2 hours) consists of:

  1. An in-depth intake and health history form (to be filled out prior to appointment)

  2. 5 day food journal analysis (to be filled out prior to appointment)

  3. 30 minute initial consult with Lyssandra & Kristina to discuss/address all skin/health concerns, review any additional questions

  4. 30 minute session with Lyssandra for nutrition analysis using kinesiology and muscle testing techniques to reveal nutrient deficiencies, food sensitivities, and underlying gut dysfunction that cause distress to the eliminatory organ systems that affect the skin and restore them back to balance.

  5. 1 hour facial treatment with Kristina to analyze skin and focus on stimulation via massage, drainage (external and internal mouth work to target fascia network) and micronutrient delivery.

  6. Comprehensive protocol written by Kristina and Lyssandra - including specific dietary recommendations, possible supplementation (including brands), nutrition and skin theory, review of current skin care products, skin care recommendations, and personalized am/pm regimens complete with product recommendations (brand specific).


The treatment price is $450.
We hope this helps clarify our offering for this trip. If you would like to book please let us know your availability on Friday and Saturday (7/12 & 7/13) and we will respond with a few options.

If you have any more questions please don’t hesitate to ask.

TRAVEL: Supplements & Essentials

Travel Essentials

I'm off to seek warmer temperatures for the weekend! 🌞 Traveling can hijack your digestion (dining out, new foods, time zone difference), detoxification (wilin' out), and stress levels (what isn't stressful anymore?) so here are some essentials to ease your systems ...

MAGNESIUM CITRATE: eases constipation + nerves. Start with 400 mg taken at bedtime.
SUNSCREEN: delay aging, prevent skin cancer + promote long term skin health @marieveronique_

CHLOROPHYLL: Removes toxins, speeds up metabolism + protects skin
TULSI + GREEN TEA: Calm your nerves + feel focused? Yes, please. 
BETAINE HCL: Prevent gas, bloat, heartburn by taking these with your meals. 
LEMONS: Alkalinizing, cleansing, stomach acid producing + stress reducing (vitamin C) 🍋🍋🍋⠀⠀⠀⠀⠀⠀⠀⠀⠀

TRAVEL: Keeping it Healthy

TravelEats

🔹TRAVELING🔹...keep blood sugar levels even so that you don’t end up grazing on a bunch of random snacks or street foods that end up making you gassy, bloated or sick...

1. Eat a protein rich breakfast & much 
2. Find a spot that sells raw nuts and seeds (instead of the vegetable oil, spicy salted roasted peanuts that are addictive, tasty yet inflammatory 😬 or alternate)
3. Order a hard boiled egg and take it to go... 7 grams of protein and a healthy fat

June's Eats

Seasonal Berries

Summer has arrived and along with summer comes some of our most favorite fruits and vegetables. Vegetables like broccoli, cauliflower and the artichoke help stimulate our liver’s capacity to metabolize and detoxify our nutrients and toxins. The antioxidants and phytonutrients from stone fruit, berries, and melon help cleanse our digestive tract, combat free radicals and can lead to cancer and feed our healthy glow.

Apricots, nectarines, peaches  (stone fruit)

Artichokes

Berries (blackberries, blueberries, mulberries, raspberries)

Broccoli

Cherries

Cauliflower

Corn

Fava beans

Greens (collard greens, kale, swiss chard)

Loquats

Melons

Peas

Meal Ideas?

Corn and Fava Bean salad with heirloom baby tomatoes, avocado, and mint

Artichokes and Kale Pesto for an appetizer

Roasted Curried Cauliflower cooked with raisins and red onions, topped with fresh dill and mint yogurt

Baked Stone Fruit with cold coconut cream and cinnamon

NEW SERVICE: 30 Minute Consults

30 Minute Consults

TIRED
BLOATED
FATIGUE
LOW CONCENTRATION
STUBBORN WEIGHT GAIN
GASSY
CONSTIPATED
MOODY
OVERALL FEELING MEH ⠀⠀⠀⠀⠀⠀⠀⠀⠀

MAYBE it's what you're eating, when and how you're eating? Are you too busy to do a complete 180 on nutrition changes but could benefit from upgrading your current diet with exceptional 👌🏽 tweaks?

IS it challenging to set time aside for appointments because you work a 9-5 or have odd hours? ⠀⠀⠀⠀⠀⠀⠀⠀⠀

Offering a new 30 minute consult (in-person/phone) service that provides:
Current diet analysis
Recommendations based on findings such as alternative foods, super-booster foods, portion and ratios, specific food products to help make your life easier and more efficient.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Sometimes a handful of very good recommendations is all that is needed to jumpstart a new health pattern. 

Orange Peels

Orange Peels

Orange PEELS ... ⠀⠀⠀⠀⠀⠀⠀⠀⠀

Improve DIGESTION and speed METABOLISM ⠀⠀⠀⠀⠀⠀⠀⠀⠀

Improve ORAL health: chew orange peels as a natural breath freshener or rub the inside on your teeth to help with whitening and sensitivity
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Improve SKIN appearance: Rub orange peel extract combined with milk to help lighten dark spots on your skin or use it as a skin toner
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Support healthy WEIGHT loss: Orange peels are low in calories and high in fiber, making them a useful food if you're trying to lose weight.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Grate the peel over your food like you would a lemon... I suggest over PORRIDGES to add a bit of bitterness, SALADS, roasted CHICKPEAS...many IDEAS, so many FOODS... 🍊🍊🍊

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

blacksesame.jpg

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.