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Showing posts with label antioxidants. Show all posts
Showing posts with label antioxidants. Show all posts
9.09.2013
Rad Recipe: Warming Lentil & Sweet Potato Salad
Fall is almost here! And while I'm near devastation that hot sunny days will soon come to an end, I'm looking forward to warming myself up with some sweater-n-jeans lovin' and delectable fall foods, like my all time favorite tuber: sweet potato!
In this power house salad, the fiber-rich lentils help lower cholesterol, balance blood sugar, increase your energy, and even aid in elimination (*ahem* poop - my fave topic. But probably shouldn't talk about it in a recipe...).
Our darling sweet potatoes are vitamin packed and help balance blood sugar. How sweet of them. Spinach, rich in vitamins, minerals, and nutrients, protects against inflammation (boo), oxidative stress (double boo), and cancer (ugh).
Bonus! Cook once, eat twice! A dish like this is perfect for refrigerating to be used later in the week, or brought to work for lunch.
Ingredients
½ cup green lentils
1 large sweet potato
¼ cup raw or sprouted walnuts
¼ cup raw dates, chopped
1 tsp dijon mustard
1 tsp balsamic vinegar
1 tsp maple syrup
Dash of sea salt and ground pepper, to taste
Dash of cinnamon
2 cups baby spinach
Directions
1. Cook lentils in a pot until tender using a 4:1 water to lentils ratio. Bring to a boil, reduce to simmer and cook for about 30 minutes on low.
2. Meanwhile, dice sweet potato, spray with cooking spray and sprinkle with cinnamon, salt and pepper, and bake cubes at 400 degrees for about 30 minutes.
3. Fill a bowl with baby spinach, and toss in lentils and sweet potato when done; add in walnuts and dates as well.
4. Combine mustard, vinegar and maple in a jar and shake to combine. Pour over salad.
5. Enjoy!
8.14.2013
How To Lose Weight Without Even Exercising
Alright, now before you go burn your yoga mat, lemme tell you something - I’m a HUGE advocate of moving your body and exercising in the right way for you. I LOVE me some yoga, pilates, dance, rock climbing, intense interval miming - whatever floats your boat. However, exercise is most definitely not the end all be all of shedding pounds. Quite the contrary.
While exercise has enormous benefits, there are key things you can do right now to lose unnecessary pounds without having to lift a single weight or run a mile.
1. Chill before you fill
The Parasympathetic is also known as the rest and digest response. This is the optimal state for digestion. When the parasympathetic is activated our metabolic power goes up.
The Sympathetic is also known as fight or flight. This is our stress response. When we are stressed out our digestion shuts down. The classic textbook example is that if a lion was chasing you after lunch you wouldn’t be concerned about digesting your sandwich. Your body needs full attention and focus on digestion - it’s serious business for your body!
Fun To-Do: Say grace, thanks, meditate, or show gratitude in whatever way resonates with you that you actually have food in front of you. Make it a ritual. Bring in a candle or some music! Whether it’s a gourmet meal or a quickie salad, that food is about to replenish your energy and nourish your cells. Thanks food!
2. Breathe deep
Fun To-Do: Take 5 deep breaths before every meal, and any time you’re stressed out!
3. Chew your food!
Fun To-Do: Count your chews for every bite, and try doubling the number to start!
4. Catch your ZZzzzs
Fun To-Do: Challenge yourself to get to sleep at a decent hour (10pm is great) and sleep for at least a full 8 hours every night for a full week. Play around with length and times - some people may need more than that!
Notice I didn’t even touch on what to eat! I’ll save that for a later time ;) For now, take on some of these fun to-dos and I guarantee you’ll see a major difference in your health. Now excuse me while I go back to miming my own business.
While exercise has enormous benefits, there are key things you can do right now to lose unnecessary pounds without having to lift a single weight or run a mile.
1. Chill before you fill
Taking a moment to honor your food, and staying present during your meal, can make a huge difference! The tradition of saying grace before a meal provides more than spiritual kudos. Taking that time before you eat to shift from go-go-go to Aahhhhh activates the parasympathetic response, allowing your body to get the proper juices flowin and shutting out the stressors.
The Sympathetic is also known as fight or flight. This is our stress response. When we are stressed out our digestion shuts down. The classic textbook example is that if a lion was chasing you after lunch you wouldn’t be concerned about digesting your sandwich. Your body needs full attention and focus on digestion - it’s serious business for your body!
Fun To-Do: Say grace, thanks, meditate, or show gratitude in whatever way resonates with you that you actually have food in front of you. Make it a ritual. Bring in a candle or some music! Whether it’s a gourmet meal or a quickie salad, that food is about to replenish your energy and nourish your cells. Thanks food!
2. Breathe deep
You may have heard of a little hormone called cortisol. We all need cortisol in our life, but this also happens to be the hormone that’s released when we’re stressed out. Studies show that increased cortisol in the system leads to fat accumulation. To boost metabolism you must RELAX and stop producing so much cortisol. How can we do that?
Conscious breathing. Conscious breathing turns on the parasympathetic response, which allows for better digestion, absorption and assimilation. We’re basically tricking your central nervous system. The brains says something like, “Hey, I thought I was a whacked out nervous wreck but I’m breathing like a relaxed person, I must be relaxed!” The result is a shift from a state of low digestive activity to full digestive force. How rad is that?
3. Chew your food!
Ok, so you might be like “uh...duh” with this one. But I challenge you to count how many times you chew every bite you take. Chances are you’re not chewing as much as you need to in order to optimize digestion.
Why is chewing so critical? Saliva has important enzymes that help break down food, making it easier to digest and assimilate which means more of it gets used by the body versus being stored as fat. Saliva gets activated with the chewing mechanism.
Together, the mechanical process of chewing + saliva not only preps your food for digestion, but they also stimulate your gastric juices so that you can further optimize digestion. Bonus! Chewing your food more times also slows down consumption which allows your body to signal when it’s actually full versus overstuffed cuz you guzzled that lunch too fast.
Why is chewing so critical? Saliva has important enzymes that help break down food, making it easier to digest and assimilate which means more of it gets used by the body versus being stored as fat. Saliva gets activated with the chewing mechanism.
Together, the mechanical process of chewing + saliva not only preps your food for digestion, but they also stimulate your gastric juices so that you can further optimize digestion. Bonus! Chewing your food more times also slows down consumption which allows your body to signal when it’s actually full versus overstuffed cuz you guzzled that lunch too fast.
4. Catch your ZZzzzs
Sleep is paramount. This is the time when our body goes into repair and restoration mode. This is also when some pretty powerful antioxidants, including melatonin - the master detoxifier - are released into your body.
What does this mean? When you sleep, your body is able to address the causes of inflammation, normalize your hormones, detox all the sticky ickies that accumulate in your bod, and regenerate your liver (yes it regenerates just like in a sci-fi movie!), which means boosting your ability to cleanse and detoxify. Das alotta stuff people. So get good sleep!
What does this mean? When you sleep, your body is able to address the causes of inflammation, normalize your hormones, detox all the sticky ickies that accumulate in your bod, and regenerate your liver (yes it regenerates just like in a sci-fi movie!), which means boosting your ability to cleanse and detoxify. Das alotta stuff people. So get good sleep!
Notice I didn’t even touch on what to eat! I’ll save that for a later time ;) For now, take on some of these fun to-dos and I guarantee you’ll see a major difference in your health. Now excuse me while I go back to miming my own business.
Thanks for your ears :) If you dig this post, share your thoughts on Twitter and Facebook. I'd love to hear from you!
And if you're ready to make some real changes in your health, email me to sign up for a strategy session and uncover your unique roadmap to wellness town!
And if you're ready to make some real changes in your health, email me to sign up for a strategy session and uncover your unique roadmap to wellness town!
5.16.2013
Alleriges suck. 5 easy ways to put out that fire...
You
know it’s coming... the red itchy eyes. The stuffy nose. The constant
sneezing and wheezing. The headaches... oh the headaches! Seasonal
Allergies.
1 in 4 people suffer from allergies of some kind - seasonal, food, skin,
etc. You are not alone! It doesn’t help that this year is supposed to be
a rough one for those with allergies, at least in Chicago.
I'm
here to tell you there are other things to help you out besides downing
a handful of Claritin and passing out for 4 hours (well, at least you avoided
symptoms during those 4 hours...).
Allergies
are your body's reaction to specific foreign bodies, and can vary for
different people. Having bad allergies is a sign that your immune system has tagged certain things as "bad" and is working overtime to fight them. It's your body's immune response that's to blame for those symptoms we all hate.
The next time you find yourself reaching for the medicine cabinet, why not try these easy remedies first.
Here are my top 5 ways of quelling that allergic fire...
1. Neti that nizzle!
I love me some pot... NETI POT that is.
Nasal
irrigation has been used since ancient times, with the earliest records
found in the Ayurvedic tradition. The old school way of doing it was to
just cup salt water in your hands, sniff it up your nose and blow it right
out. Pleasant visual there.
I find that tools like the neti pot make this experience much more
pleasant, and even fun (if you’re a weirdo like me). There’s something
about seeing gross stuff being flushed out of my nose that sends a
feeling of accomplishment over me...
Neti
at the first sign of congestion. It would also be a good idea to neti
on a regular basis for maintenance. One thing that I found super helpful
- which is also apart of the nasal irrigation tradition but got lost
somewhere along the road - is to oil the inside of your nostrils with
sesame oil after you neti. This re-lubricates the nasal passage so that
the dryness doesn’t provoke an overproduction of mucus.
2. Choose nettles + feverfew for relief (this is a two-for-one!)
Nettles
are another old school remedy - Native Americans used stinging nettle
for thousands of years to treat allergies and other ailments. Stinging
nettle leaf is a major antihistamine that aids in the prevention of hay
fever symptoms... without the side effects of typical allergy
medications. That means no danger of passing out from drowsiness and
missing those lovely spring days! You can get nettles in the dried form
for making tea, liquid tinctures to take as drops, or freeze dried in
capsule form.
Feverfew
is a great anti-inflammatory medicinal herb and works synergistically
with stinging nettle leaf! You can take Stinging Nettle Leaf (must be
freeze dried to retain active compounds) along with Feverfew so they can
tag team your allergy woes.
3. Ditch dairy
...and
gluten! Oh yes I did. You might be saying “Oh brother, here we go again
with the dairy/gluten-free thing.” But here’s the truth: both
dairy and gluten are inflammatory foods. Which means they provoke your
immune system by causing extra inflammation and can make symptoms worse!
Besides feeding the inflammatory fire, many people are actually
sensitive or allergic to these foods and don’t even realize it. This
creates an immune system that’s working overtime and over active. Not to
mention damaging your gut - where 70-80% of your immune system exists!
Word of advice... try eliminating these foods from your diet for a period
of one week and see if you feel a better.
4. Put on that tankini and get some sunny D!
Git
yer butt in some sunshine stat. Asthma sufferers... I’m looking at
you. Of course, everyone needs appropriate amounts of vitamin D and fact
is, most of us are deficient. But if you have asthma, optimizing your
vitamin D levels is paramount according to this study linking asthma with lower vitamin D levels.
Ideally,
you'll want to get your vitamin D from safe sun exposure. You could
also do a safe tanning bed or an oral vitamin D3 supplement. Worried
about vitamin D toxicity? Most Americans are very deficient and
therefore can use higher doses, but always ask your doctor to check your
D levels when doing blood work. And if you’re sourcing your vitamin D
from basking in the sun, your body makes the exact amount you need with
no risk of ODing on D!
5. Drink Green Tea
As
you may know, green tea has some pretty powerful antioxidant phytonutrients. EGCG
(epigallocatechin gallate) is one of them - it actively blocks histamine
and immunoglobulin E (IgE - one of our antibodies) production which
means it reduces allergy symptoms. Thanks again, green tea. Drink it
daily or add matcha powder to smoothies. My favorite kinds are
gunpowder and genmaicha (green tea + roasted brown rice).
Remember that addressing the root of allergy problems and the severity of the symptoms takes more than just a cover up job with meds. It’s important to know that there is a whole lot more we can be doing to make allergy season less doomsday-like and more "bring it on, allergies ain't got nuthin' on me"-like. If you're interested in finding out more about how you can make real changes, holla at me by clicking here to schedule a breakthru session.
4.09.2013
Give it to me Raw: Cacao!
Above is a pic of sundried raw cacao nibs and the cacao fruit! Yes, it looks a little alien-ish, but in a strangely yummy way. Raw cacao is actually the seed of the cacao fruit - roasted and made into a powder, these lovely seeds are used to make cocoa powder and chocolate.
Didjya know...
Cacao has been treasured for ages - used both in a ritual beverage and a major currency system in pre-Columbian Mesoamerican civilizations! Cha-ching. Today we know that cacao has one of the highest counts of antioxidants (the less processed the better!)
There are around 300 identified compounds in cacao - including magnesium, calcium and sulfur. As some of us know, chocolate affects the brain by causing the release of certain neurotransmitters which can trigger emotions, one of which is euphoria. Hello! That's because it has various "bliss" chemicals that tickle our fancy, but can also be addictive (duh).
As a self-confessed chocolate addict, I choose to go raw or pick a really dark organic chocolate with no added sugar to indulge in. Throw the nibs in your trail mix or raw cacao powder in your almond milk latte to perk you up in all the right ways!
Didjya know...
Cacao has been treasured for ages - used both in a ritual beverage and a major currency system in pre-Columbian Mesoamerican civilizations! Cha-ching. Today we know that cacao has one of the highest counts of antioxidants (the less processed the better!)
There are around 300 identified compounds in cacao - including magnesium, calcium and sulfur. As some of us know, chocolate affects the brain by causing the release of certain neurotransmitters which can trigger emotions, one of which is euphoria. Hello! That's because it has various "bliss" chemicals that tickle our fancy, but can also be addictive (duh).
As a self-confessed chocolate addict, I choose to go raw or pick a really dark organic chocolate with no added sugar to indulge in. Throw the nibs in your trail mix or raw cacao powder in your almond milk latte to perk you up in all the right ways!
3.26.2013
My Favorite Trail Mix. Ever.
How gorgeous is this mix??
Speaking of trail mixes.... here's one of my all time faves! Not to mention, trail mixes are a staple for me whenever I travel. This one is low on sugar and packs a superfood nutritious punch, full of protein, antioxidants, minerals, vitamins and deliciousness. You can buy a pre-made trail mix, but I prefer to visit the bulk section at Whole Foods or a health food store and make my own - that way I get exactly what I want in the proportions I want. This blissful mix has organic pistachios, Himalayan raisins, mulberries, gojiberries, macadamia nuts, cashews, and of course cacao nibs ;) Time to get nutty.
3.11.2013
Sweet Eats: Blueberries with Cashew Creme
Blueberries with Cashew Creme
I love a good guilt-free dessert, don't you? This one also happens to be dairy-free, gluten-free and organic :)
The raw blueberries pack tons of anti-inflammatory phytonutrients and antioxidants, while the cashews, rich in heart healthy monounsaturated fats, provide magnesium to lower blood pressure and are high in protein and fiber. Enjoy!
Ingredients
- 1/2 cup raw whole cashews, rinsed
- 1 cup alkaline or filtered water, cold (or just enough to get creamy consistency)
- pinch of sea salt
- 1/4 cup agave nectar
- 1 teaspoon vanilla extract
- 1 whole soaked vanilla bean squeezed to release seeds
- 1/3 cup Raw Extra Virgin Coconut Oil, warmed until liquid
- 1/3 cup Irish Moss Paste (optional)
- handful of organic berries
Preparation
Soak the nuts the night before (or a few hours if you have the time). Cover the nuts with the water and set aside on a kitchen counter or cover the dish and place in your refrigerator.
Drain and Rinse the Cashews. Add the drained raw cashews to a high speed blender, Vitamix or Blendtec Total Blender, with enough water to cover plus about an inch more.
Add the rest of the ingredients in the cashew mix. Process the contents on HIGH till the contents are totally smooth and creamy. Throw some rad berries (of your choosing) on top. I chose organic blueberries :)
2.12.2013
Make like Dr. Feelgood and UP your Love Game, Naturally
“Set your life on fire. Seek those who fan your flames.” — Rumi
Hey Lovas,
Ok, so I couldn’t help myself... I had to do a V-day love letter to y’all this week because in my eyes, more love = more healing. And while I don’t adhere to the typical Hallmark version of Valentine’s Day festivities, I do try to celebrate love EACH and EVERY DAY.
How? Well, first, by showing myself some lovin with delicious healthy foods, heartbeat raising activities and self-care practices. If I don’t take care of my own body, mind and soul first, how can I show real love for others? Then, I try to open my heart up to all the beauty that surrounds me - people, places, things. It’s amazing how much love you can feel by just opening yourself up to the world.
Of course, there are moments when it’s really hard to feel the love. I get it. Sometimes you just want to throw an F-bomb at the 4th robotic phone rep you’ve spoken to (when all you want is a correction made on your bill) after you’ve been passed around like a doobie at Woodstock. It’s moments like those that really test your zen vibe. Luckily, there are some foods and practices that can really help with getting back your love mojo if the reserves run dry.
Here are some things that’ll keep you feeling mm hmm good and up your love game...
Maca
Mmmmaca. This Peruvian root is a known aphrodisiac that does all sorts of goodness. This root regulates your hormones, enhances your immune system, increases energy and reduces anxiety. It’s full of magnesium, potassium and calcium and is considered an "adaptogenic" herb. It’s got a great nutty flavor, a bit like chicory root or coffee, yet without the caffeine stimulant properties. Maca also increases stamina and libido.... mmhmm. I love to throw in some raw maca powder in my morning smoothies, or make a maca latte with almond milk and a splash of vanilla. Make sure you start off slow (1 tsp) and work your way up.
Cacao
It is V-day after all... but this time we’re dropping all the additives and added sugars and celebrating the raw goodness of cacao (because you’re sweet enough... aww). First of all, raw chocolate is super high on the antioxidant front, and is loaded with magnesium, iron, and anandamide (aka “bliss chemical”, okaaay). This well known aphrodisiac also lifts our mood and spirits, decreases depression and makes us feel all nice and yummy. I’m sure many a female can attest to this, yes? Sooo many dope things you can do with raw cacao - use the powder form to choco-fy practically anything, or sprinkle raw cacao nibs in your banana soft serve. Um, yes please.
Chili Peppers
Okay, so I kind of have to include this on the list... being latina and all. But there’s something about chilis that can really make you hot ‘n bothered. Chilis mimic the state of sexual arousal by quickening the pulse and inducing sweating. They also stimulate the release of endorphins, which play a role in sexual pleasure. The capsaicin found in chilis indicates high antioxidant levels and can even curb your appetite. So next time, try going for a little kick and spice things up.
Exercise & Yoga
Wanna feel GOOD? Like, REALLY GOOD? Then exercise baby. Yea yea... everyone knows that exercise is good for you, but did you know that it’s just as effective as Zoloft in reducing depression? Truth... according to Dr. John Ratey, an associate professor of psychiatry at Harvard Medical School and author of A User's Guide to the Brain. Exercise stimulates endorphins and all those feel-good chemicals that make you feel euphoric. I’m really ok with that. But I’m also really partial to yoga.
Why?
Well, first of all any practice that’s been alive and thriving for hundreds of years has got to have something going for it. Yoga improves and increases your awareness to your breath, posture and your own body making you feel right at home in your own skin. When you’re feeling super connected to your own body and are able to clear the mind of clutter, you become that much more aware of just how sensual you are. Martin Portner, Neurologist and author of "The Orgasmic Mind", explains this - it’s much easier to reach that orgasmic place when you’ve hushed the amygdala and all its stress activities.Ok, maybe being in a class full of half naked sweaty people also has something to do with it. Real talk.
and finally....
Write a love note!
To anyone. Maybe keep the mystery and make it anonymous... but expressing gratitude and love for anyone from your main squeeze to the really nice mail guy not only makes them feel awesome, it’ll make you feel uplifted and appreciative. When we reflect on the good stuff in our lives and express gratitude, it’s much easier to 1. see how much we can be thankful for - and 2. spread the lovin’. You don’t even have to know who you’re writing one to - just write one and leave it where a complete stranger will find it or to someone who really needs one. Heck, you could even write one to yourself... if keeping within the self-love theme. I mean, how much radder would the world be if everyone got a love letter once in a while?
So get out there and spread the LOVE!
2.11.2013
Rrrrl Good Recipe: Heart Beets Juice
I
love me some fresh jugo, of all colors in the rainbow, but one of my
faves is a good ol' luscious RED juice. This one's got kick from ginger
that warms the heart in the cold winter months and stimulates
circulation. Not to mention beets bring in anti-inflammatory and
antioxidant powers.
Confession: it kinda makes me feel like I'm a
character in True Blood. And I like that. Don't judge.
Heart Beets Juice
- 2 beets
- 3 large carrots
- 1 large handful of spinach, parsley or another dark leafy green
- 3 stalks of celery
- 1 green apple
- 2 small cucumber
- 1 inch ginger
Prep and wash all produce. Juice and serve. Makes 16-20 oz.
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