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)
Berries (blackberries, blueberries, mulberries, raspberries)
Greens (collard greens, kale, swiss chard)
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
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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.
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.
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…
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Year of vitality and change 2019 🌱✨
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.
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.
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.
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...
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:
- bell peppers
- watermelon (ooh can't wait for summer)
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.
- Eat your greens, especially the cruciferous kinds like broccoli, arugula, kale, cauliflower, and radishes– these guys stimulate the detoxification.
- 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.
- 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.
- 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.
If you haven't noticed, we're in spring! Spring in the Bay Area is so predictably unpredictable. One day it's hot and sunny and the next its drab and windy. It can be hard to gauge what to wear and how to feel sometimes since our moods are so connected to the weather.
One thing is for sure, your body's wisdom knows that these present moments are about renewal. Renewing the body with new thoughts and ideas and fresh, lighter foods.
Spring vegetables and fruits will get your body to gently purge and cleanse of fat build-up and toxins from heavy foods like sugars, starches, animal products and comfort foods. If you’ve been naturally experiencing wanting to be physically active and eat fresher, lighter foods than you’re experiencing your body follow its natural circadian rhythms to be in and eat within the spring season.
While we head into spring it’s best to avoid refined grains, sugar, caffeine, alcohol, and processed foods and to add antioxidant-rich plant foods that are supportive to the liver and digestive system.
Add these to your spring repertoire:
1. Dandelion greens and root are rich in minerals and antioxidants, which support cleansing of the digestive tract and the liver. The bitter quality of dandelion greens increases the production of bile, which breaks down fats, aids in digestion and eliminates toxins from the liver. Add dandelion greens to your arugula salad or sip on dandelion root tea throughout the day.
2. Artichokes also stimulate bile to protect the liver and also purify the blood. Artichokes are mildly diuretic, meaning that any toxins that the liver breaks down will most certainly get flushed out properly.
3. Asparagus contains a powerful antioxidant called glutathione, well known for its detoxifying properties. Like artichokes, it also is a diuretic, assisting in fully removing toxins from your body. Asparagus contains inulin – a prebiotic that helps support the ‘good’ bacteria in your gut.
4. Radishes aid in bile production, cleanse the liver, prevent constipation, offer sinus congestion relief (peace out seasonal allergies!) and even reduce fat deposits in the body.
5. Grapefruit juice and its pith flush out toxins by helping to remove waste from the colon. Grapefruits strengthen immunity and speed up the cleansing process to repair any damage done from poor foods, drinks and pollution. They also contain compounds that can help prevent fatty liver disease, a condition caused by heavy drinking, excess weight, and diabetes.
It is the perfect time to give your organs a break and honor it with high vibrational nutrient rich plants and lean protein to ease your nervous system and adrenals.
It’s also best to reduce exposure to pollution and heaters and dust your homes, bring in new air-loving plants, and open the windows for natural air and sunshine. Look here for more toxin-busting vegetables.