Raw//Live//Local

Keep your feet on the ground and your head in the clouds.


Leave a comment

5 Powerful Changes to Make Now

200708045331-1797

1. Begin your day with awareness

We tend to jump out of bed in the morning and get on with our day without paying much attention to our actual bodies. When you get up, try noticing how it feels to put your feet on the floor, and take a moment to honor your body for carrying you through your daily activities. Making an effort to be aware of the movements we take on a daily basis nourishes our spirit and offers gratitude for the mobility that allows us to experience life.

2. Drink hot water with organic lemon in the mornings, and after meals

Hot water with lemon is an excellent way to cleanse your system, activate your metabolism, and alkalize your body. Drinking it first thing in the morning flushes toxins, gently wakes up your lymphatic system and prepares you for the day. Sipping it slowly after a meal helps assist in digestion and aids in clearing your arteries of build up that accumulates over time. This simple ritual is both healing and energizing, and a great way to boost your overall health.

3. Snack only on fruit

Fruits are the best thing to snack on for the simple reason that they’re packed with nutrients, are easily digested by your body, and come in countless flavors and textures.  Various fruits are packed with fiber, b-vitamins, electrolytes, antioxidants, anti-aging compounds, and nutrients that boost your immune system. You body is very good at digesting them so they have little chance of putting a strain on your body and depleting your energy, and they won’t encourage weight gain. Eating fruit is also a great way to incorporate more raw food into your diet, providing you with a pure source of nutrients. There are so many delicious options out there that are easy to keep on your at all times. Shop your local farmers market for great prices and pesticide-free seasonal treats.

4. Have light dinners and don’t eat after 8 pm

According to ayurverdic medicine, our bodies are very good at digesting between the hours of six and eight AM, twelve and two PM, and six and eight PM, with midday having the most active digestive fire. When we eat a large dinner late at night, it interferes with some of the most important processes of our bodies, which involve regeneration and repair. It’s important to give our systems the space for this so that we sleep well, have energy the following day, and so that we don’t expedite the aging process by denying our systems the time they need to rest.

5. Write a thank you note once a week

Gratitude is the source of happiness. Giving thanks and recognizing people for small or large accomplishments multiplies your positive vibrations and in turn enhances the way that people feel and act towards you. By sending out a quick message or note every Monday morning, you’ll brighten someone’s day, improve your relationships, and establish a quality of servitude and appreciation.


Leave a comment

Baby Steps: How to Accomplish Anything

06. baby walks doberman-l

Often times when I tell people I do nutritional consulting they launch into their wonderful plans for healthy living, but how they’ve never actually been able to make any of them happen. This issue is all too common. We all know what we need to do to be healthy – drink water, eat more greens, go to bed at a reasonable hour – but actually doing it can be so difficult! The problem is that so many of us feel that we have to wait until the right moment to get into a healthy routine. Unfortunately, when the time comes around to actually make those healthy changes we overload ourselves with way too many tasks, which sets us up for failure. We’ve got the right intentions, but no structure to support the actual achievement of those goals. The trick is focusing on one goal at a time so that eventually – typically after 30 days of consistency – the ‘healthy action’ stops feeling foreign and becomes routine. Here are some tips to turn those nice ideas into concrete healthy habits.

1. Pick one thing at a time

Choose one thing you want to change and start today. It’s much easier to implement a habit when you’re not trying to juggle multiple new things at once. Choose what you’d like to change, and plan to start today.

2. Remember your motivation

Whether it’s losing weight, sleeping better, having more energy, or improving your relationships, what motivates us is key to change. To keep in touch with your motivation, post reminders in your personal space, make a Pintrest board, or simply write down an affirmation each morning to help you stay focused.

3. Find some accountability

Giving up on something feels so much worse when you have to tell someone about it. Share your goal with a friend, partner or parent, and have them check in with you about it every so often. Knowing that someone else is (gently) keeping tabs on you gives you a much higher likelihood that you will stick to your plan. Hey, you might even inspire them to make changes of their own!

4. Get a buddy

Be the friend who inspires, and extend your good intentions out to others. Getting someone else on board creates a fun challenge for both of you. See who can cut out dairy for the longest. Start going to spin class instead of happy hour. Get up at 7 AM on a Saturday to hike Temescal. Having a partner can make it a lot more fun and can get you to go way beyond your initial expectations of yourself.

5. Do things incrementally

Unless you have the most extreme will power on the planet, trying to cut out sugar, gluten, and dairy all at the same time will be the biggest mishap of your life. Pick one thing you want to address and give yourself limits. If you’re trying to do less meat, try meatless Mondays. Then extend it to Tuesdays and so forth. If you want to cut down on sugar, commit to not eating refined sugar until 2 PM every day. Creating structure will help you know that you still have those indulgences to look forward to, but will prevent you from eating them as much as you would otherwise.

Once you tap into your capacity for healthy change, there’s no stopping you. Commit to one thing today, use these tools, and you’ll see positive shifts in all areas of your life.


Leave a comment

Why Fat Isn’t the Enemy

Over the last few years, fat has been demonized. It’s been named the source of our health problems as a society and is associated with all kinds illnesses. As a solution, a large majority of the population now seeks out non-fat or low-fat foods in order to help them keep their calorie count down for the day.

The most critical point to note about making food choices based around fat content is that so many crucial nutrients are missed in this process. Foods that are meant to have fat, things like yogurt, meats, nuts, milk, and oils, have fat for a reason. Yes, eating too much unhealthy fat will lead you to gain weight, but what many cautious consumers tend to misunderstand is the important function fat plays in our bodies’ overall health, and that eating foods injected with artificial additives actually encourages your body to gain weight.

Not all fat is created equal

By now most of us have heard about essential fatty acids (EFAs), omega-3s, omega-6s, saturated fat and trans fats.

In brief:

            Enjoy Omega-3s plentifully

            Eat in moderation: Saturated fats from animals and omega-6s

            Avoid like the plague: Trans fats (partially or fully hydrogenated ANYTHING)

The reason certain fats are called ‘essential’ is because we don’t make them naturally in our bodies, so we must get them from out diet.

EFAs are extremely important for a number of things ranging from healthy hair and skin, to metabolism regulation, to brain health.

The last point is especially important to note, as our brains are 80% fat. Researchers believe that 60% of Americans are deficient in Omega-3 fatty acids, and that inadequate amounts of EFAs can lead to various health issues including anxiety, depression, ADD and even Alzheimer’s disease. 

Eat fat to lose weight

Healthy fats that come from nuts, avocados, flax and hemp seeds should be included in every meal. Omega-3 fats will not make you gain weight and can actually aid in weight loss. This is possible due to the fact that they help you feel more satisfied after a meal, and more importantly, studies shows that they improve insulin sensitivity.

Insulin sensitivity means that your body responds quickly to insulin, and thus doesn’t require a lot of it to store carbohydrates. When you have high insulin levels, you have high fat storage. Having a high sensitivity to insulin keeps your levels low and allows your body to release fat more easily.

EFAs are extremely good at reducing inflammation, something that precedes obesity and also causes the body to become resistant to a hormone that tells us when we’re full. 

Eat food that grows on a plant, don’t eat foods made in a plant

I harp on this all the time, but eating chemically injected foods that are ‘generally regarded as safe’ by the USDA just don’t cut it for a healthy lifestyle. They mess with your hormones, your brain, and your skin, and certainly won’t help you feel or look good.  

If you’re looking for a healthy diet, it’s simple. I suggest eating things that are naturally low in calories – fruits and vegetables- and things that are naturally high in omega-3 fatty acids– nuts, avocadoes, olive oil, hemp seeds, flax and coconut oil. Feel free to enjoy wine, chocolate and coffee, but maintain whole foods high in fiber and nutrients as the core of your diet. 


Leave a comment

Have More Energy and Vitality in Your Daily Life

Image

It would seem that many of us are becoming old and tired very quickly. I’ve begun to notice that most people, when asked how they’re doing, respond with a sigh, ‘I’m ok, pretty tired.’ This normally begins in the early twenties and carries on into adulthood – unless we do something about it.

Most of us were born into perfect, healthy bodies. It is what we do to them over time that causes us to be tired, weak, and exhausted. Restless nights, cranky mornings, and afternoon crashes tend to be results of our own doing.

Here are some small changes you can make to brighten your days and get your energy flowing once again.

1. Start your day of with hot water and lemon, and three minutes of meditation

When you wake up in the mornings you’ve been fasting for the last five to eight hours. This is the perfect opportunity for a mini-cleanse to flush toxins from your body and hydrate your system.

Lemons are high in vitamin C which helps boost your immune system and neutralize free radicals associated with aging and disease, wrinkles and acne. Drinking hot water with lemon hydrates the lymph system responsible for secreting necessary hormones that regulate energy levels, hunger, metabolism, sleep and much more. It’s easy to do and will brighten up your body immediately!

I know, I know, meditation is for people who eat raw food and play hacky sack, BUT, many studies show that even a few minutes of meditation can generate happiness, improve concentration, maintain optimum blood pressure and benefits many other functions of the body. Starting in the morning, take three minutes to sit and calm the mind. For some simple tips on meditation: http://ow.ly/hEq8y. Beginning your day with meditation will activate your brain and flush obtrusive thoughts that obstruct clear thinking.

2. Confine snacking to nuts, fruit and other whole foods; AVOID refined sugars and carbohydrates

When you eat refined carbs and sugars your body works overtime trying to process the food you’ve just eaten. The body digests and converts food into sugar, and the more refined the food is the faster the conversion. The pancreas then begins to rapidly pump insulin to move sugar into the cells and store them as fat. This process is what creates the sugar highs and sugar crashes that most of us feel throughout the day when snacking on overly processed, overly refined products.

Not only do refined sugars and carbohydrates widen your waistline, they harm your brain by reducing production of chemicals that aid our memory, keep us alert, fight depression and anxiety, and improve our sleep. By switching your snacks to whole foods; walnuts, cranberries, grapes, hummus, and carrots provide an enormous benefit. Whole foods with a low glycemic load slow the conversion process, and the food is used as fuel instead of acting as an enemy.

Do yourself a favor and have small, tasty snacks with you at all times – at work, after the gym, out and about running errands. Changing your snacking style will absolutely increase your energy and reduce the unnecessary consumption of extra sugar helping prevent weight gain, bad moods, and poor concentration.

3. Cut down on meat

People tend to think that meat is a complete meal. While meat does contain a lot of protein, it lacks many essential vitamins and fats at the same time putting a huge strain on your digestive system.

Human being have long digestive tracts, as do all herbivores. Meat takes a very long time to pass through our systems. Converting meat takes a huge toll on our systems. Digestion is the most energy intensive process in our bodies, so eating meat once or twice or even three times a day takes a huge amount of energy  that could be used elsewhere.

I understand that meat is a big part of a lot of peoples’ diets, so I suggest gently reducing your intake. Begin by eliminating meat on Tuesdays and Thursdays. If that feels good, take it out of another day, and so on.

Although meat does provide us with a good amount of protein, we tend to overestimate how much protein we really need. If you are eating a well-rounded plant based diet (this doesn’t necessarily mean vegetarian, just that your meals begin with plants) including hemp seeds, nuts, legumes, lentils, mushrooms and green veggies, you’ll surely get plenty of protein. Since plant foods are so quickly and easily digested, you’ll have significantly more energy. They also provide you with vitamin D, magnesium, iron, antioxidants, vitamin C and tons of other nutrients that are great for your energy, skin, hormones, mental clarity, metabolism and more.

4. Make sure every meal includes a protein, fat and a carb

A lot of times when we end a meal we don’t feel satisfied, so our focus turns to finishing with something sweet or just continually eating throughout the day. This feeling of dissatisfaction is largely due to not eating a complete meal. Doing your best to eat a carb, a protein and a fat at each meal will help ensure that you feel satisfied and energized afterwards, and won’t crave food until your actually hungry again.

When many of us hear the word ‘fat’ we get concerned about weight gain, but healthy fats are extremely important for heart health, brain function, metabolism, healthy skin, and the absorption of important vitamins like A, C, K, and D.

Trans fats or hydrogenated oils MUST be avoided. This fat is used to extend the shelf life of processed foods foods. is one molecule away from being plastic. It harms your body the moment you ingest it. It thickens your blood and scars your arteries. Be sure to read labels and avoid hydrogenated oils and trans fats at all costs!

Protein can be derived from seeds, nuts, legumes, and green veggies. Fats from animals tensd to be high in saturated fat so good options are fish, nuts, coconut oil, avocadoes, and olive oil. Quinoa, rice, buckwheat, barley, or oatmeal are excellent examples of low-glycemic carbohydrates.

Examples (P = protein, F = fat, C = carb):

Breakfast – Two eggs (p), an avocado (p & f) and a slice of rye or whole wheat bread (c)

Lunch – Green bean salad (c) with goat cheese crumbles (f & p), pine nuts (f) and a palm-size piece of chicken breast (p),

Dinner – Sautéed zucchini, bell peppers, mushrooms, and kale (p) with olive oil (f) and rice (c)

5. Know your sensitivities and allergies

A lot of people know that they have sensitivities to dairy and gluten, but continue to consume them. I understand that it can be tough to get off things that are staples of our diets, but continually eating foods that don’t agree with us sap our energy as our bodies work overtime trying to break down and digest the foods that they don’t have the enzymes to aid digestion of that particular food.

To become more aware of your sensitivities, pay attention to any foods that gives you a headache, stomachache, acid or indigestion. If you can’t cut them out altogether, do it slowly and mindfully, If you’re allergic to dairy, replace your cow milk with almond, rice, hemp, coconut, or soy milk (be careful with soy however as that can actually be very hard on the stomach). If gluten bothers you make your cereal with nuts and seeds in the mornings, switch to rice pasta (I love Tinkyada), and try a gluten free tortilla for a wrap at lunchtime.

Try some of the suggestions above to realize your full potential. You’ll have so much more energy and mental clarity to wake up early, get your work done efficiently, play with your kids, go out with friends, try new exercise programs, and have an all around better quality of life.


Leave a comment

Who needs protein anyway?

When many of us think of protein a hamburger or muscle-bound weight lifter come to mind. Typically most people associate protein with animals, however there are tons of plant based sources of protein that allow you to build muscle, eat well and enjoy your life. Reducing animal sources of protein can actually be very good for you in a number of ways such as heart health, mental clarity, improving your metabolism, immune system strength, and better energy.

While we all know that protein is important, I wante to look at the the specifics of why it’s such an integral part of a balanced diet and thriving life.

Protein is very important for muscle reparation and cell growth, and plays a critical role in many other functions within the body. Apart from water, protein is the most abundant compound in the human body. It keeps your skin looking good, is a critical source of energy and weight control, provides the structure for organs and muscles to build and function upon, and regulates hormones, enzymes and antibodies. It also helps maintain blood sugar levels which impact mood and mental clarity.

Protein makes up the incredibly important neurotransmitters in our brain. These neurotransmitters – serotonin, dopamine, gaba, and catecholamines – help us sleep well, cope with stress, feel happy, and protect us against depression and anxiety. If we don’t have adequate, quality sources of protein these neurotransmitters reduce in number and quality, and fail to regenerate themselves. (Our brains also need quality sources of fat, too. The lack of high quality protein and fat in our diets has lead to scores of mental illnesses that are now developing people earlier on in life than ever before, but I’ll save those details for another post.)

Clearly without protein our bodies are unable to function at optimal levels. While this list of benefits of protein is extensive, it does not mean that over indulging in protein is good for us either. For people who believe that protein should be the largest part of every meal and that the source should be animal products, lots of discomforts can accrue. Having too much animal protein can lead to weight gain, high blood pressure and cholesterol, and kidney issues.

Making sure you have a quality source of protein is the best way to ensure you get all the benefits without becoming susceptible to the risks. Many people feel that they just can’t fill up without eating meat (much of this comes from the belief that if you’re not totally full you’re still hungry). Protein is very filling however no matter what source it comes from, and is an important part of feeling satiated after a meal. Because protein is a source of energy, eating it with a complete carbohydrate ensures that the energy you receive from it will be distributed into the bloodstream over time instead of all at once. The fantastic thing is that there are some plant sources of protein, quinoa and beans for instance, that are both carbohydrate and protein.

Hemp seeds and spirulina are both complete proteins. Hemp seeds are an amazing source of omega 3 fatty acids and antioxidants, and spirulina has tons of iron and chlorophyll to help oxygenate the blood stream. Both are great in a morning smoothie, and I like to sprinkle hemp seeds into soups and salads, and even on top of my almond butter and toast. Dark green veggies like spinach and kale have high amounts of protein too.

The great thing about eating plant sources of protein is that you get so much more than just protein out of them, things like calcium, iron, and antioxidants. By eating whole grains and plants your body can digest and distribute the nutrients very quickly and efficiently, without much strain on your system at all.

Next time you’re looking for a protein packed meal without meat and are not sure what to go for, fear not, veggies and whole grains will more than take care of all your needs. Plus, you’ll have tons more energy and any extra weight lingering as ‘winter storage’ will quickly shed itself. Start slowly if you need to also, beginning with cutting out meat Monday through Wednesdays. You’ll instantly notice a different and will feel less of those cravings you might feel for meat.

For those who do make animal protein their primary source of protein, please, please be mindful when you shop. Get free-range, grass-fed, antibiotic and hormone free meat, eggs and other animal products. Not only is it better for the animals but it’s much better for you. The antibiotics and hormones that are used on animals in the US today are extremely detrimental to our health and negate the benefits that the protein we eat should be giving to us. Additionally, the amount of antibiotics we eat through animal consumption is leading to resistance of antibiotics that would otherwise help us get over a sickness. When it comes to animal protein be thoughtful, take your time, and know that a piece of meat is not a complete meal. Start with veggies, salad, bean etc, and use a palm sized piece of meat to fill out your plate and satiate your appetite

And if you’re looking for a protein packed, meat-free meal, try this one!

Protein salad

I’m always on the go, so I like to have something fast and nourishing ready when I need something quick. I always recommend having something ready to go in the fridge so that I don’t make any poor choices based on lack of time, only to find myself hungry thirty minutes later because I didn’t eat any nutrients. The following is a great recipe for a salad that stays fresh for several days and is packed full of protein and antioxidants.

1 cup pinto beans
1 cup black beans
1 cup corn
3 stalks celery, chopped
one whole red bell pepper, chopped
Half a red onion, chopped
1 1/2 cups quinoa
1-2 tablespoon hemp seeds
1-2 tablespoon chia seeds

Mix all ingredients together and season with olive oil, salt, pepper and balsamic vinegar when ready to enjoy. If your stomach is sensitive to beans try soaking them with a kombu leaf (a seaweed leaf). This has the enzyme that breaks down the complex sugar that leads to gassiness and discomfort. This salad is fast, filling and extremely nourishing, good for lunch or a mid-afternoon snack.