Warm your Body, Trim your Waist

It’s the middle of winter and many of us have put on some of that ‘winter insulation’... And if you’re like any of my people, you’re already stressing about how to get rid of it!! :) That seems to be the rhythm of the seasons. Ever wonder why this is pretty much *universal*?? It’s because of our physiology. Our bodies are truly amazing instruments and they KNOW what you need to function well. However, this doesn’t mean that every craving is accurate or that we have to put on weight every winter. All that we need to do is understand what foods will keep our bodies healthy and fit!

Winter doesn’t have to wreak havoc on your waistline!

Ever wonder why you don’t want anything to do with a salad in the dead of winter?? It’s because raw foods have a cooling effect on your body, which the opposite of what your body needs at this time of year!

What to do??

These are my top 5 ways to keep you warm and slim! (½ plate-full of veggies, quality protein and grains are a must!) Oh and limiting the food-like substances!! **Food-like Substances - white bread, ‘whole wheat’ bread, white rice, processed foods, sodas, refined salt and refined sugars. #CountChemicalsNOTCalories

1. Drink Ginger Tea with Raw Honey, at every meal - Ginger root has a warming effect on the body and has some wonderful therapeutic benefits. Ginger boosts the immune system and aids in digestion, to name a couple benefits. Raw honey (flecks and all!!), added once the tea is at a drinkable temperature, will keep its enzymes active.

2. Make Quinoa and Wild Rice your Besties - Wild rice is rich in protein and antioxidants, working to boost energy and immunity. Quinoa has a bunch of nutrients; supports a healthy heart, aids in digestion and can reduce cholesterol and high blood pressure. Both work to give your body the heartiness it craves this time of year!

3. Garlic, Onions and Butter (that's right I said BUTTER, Grass-fed, of course :) - these are a delicious starting to any of your meals. Garlic and onions, members of the allium family, support healthy cholesterol levels, boosting immunity and lower inflammation in the body. Grass-fed butter is delicious!! AND it is loaded with fat-soluble vitamins your body NEEDS! It supports a healthy thyroid and immune system.

4. Choose Fennel, Mustard Greens and Water for your Salad - These are some of the few greens that have a warming effect on the body. You can mix them with some carrots, radishes and onions; use a dressing with olive oil and turmeric and add a sprig of basil.

5. Snack on Organic Almonds and Unsulphured Organic Dried Papaya - Almonds are loaded with vitamins and healthy fats and surprisingly organic papaya is a warming food. Dried cherries and dates, organic and unsulphured, are other options for a healthy snack you can take with you on the go!  

Roast, stir-fry or sautee kale and chinese cabbage, broccoli as your baseline greens for lunch & dinner, pick your favorite organic, grass-fed animal protein or lentils/your choice of beans as your protein and you’re set to go on a nutritious meal that will keep your body warm and keep your waistline intact!

If you found this post helpful, feel free to share it with your friends and share your progress too! & if you’re up for it - schedule a Self-discovery Session with me at https://www.timetrade.com/book/B6X4N


4 SuperFoods to Boost your Iron & Protein

Us modern folk tend to think of nutritional deficiencies as something that happens is less-rich, less-privileged countries but did you know that according to the WHO iron deficiency “is the only nutrient deficiency which is also significantly prevalent in Industrialized Countries”?? That’s us! Even living in the big city we are not safe from nutritional deficiencies. Iron deficiency is particularly common in women due to our monthly cycles.

I never really thought of this nutrient until I was 3-4 days into my cleanse and I noticed I was starting to feel weak and had less energy than normal; I was also craving meat. Being a health coach I’m attuned to the needs of my body and knew I was missing something. I looked under my lower eyelids and instead of them being pink with the little blood vessels, my coloring was a little on the pale side. I also was beginning to get under-eye circles. I remember being told as a young girl that I was slightly anemic and if it was true then it could be true now. So I started looking for ways to increase my iron intake while still keeping to my cleanse.

These are some wonderful iron-rich food sources I found to be helpful! These 4 are the excellent superfoods - nutritionally packed! Some of them you may not have heard of before..

  1. Raw Cacao - the original chocolate! By adding this to your juices, nut milk or smoothies you will be getting 314% of the US RDA of iron per ounce. It is the highest plant-based source of iron at 7.3mg per 100g. There are also the added benefits of it having mood-enhancing capabilities, it has loads of antioxidants and other trace minerals; and it has more calcium than cow’s milk (160mg per 100g vs. 125mg per 100ml).

  2. Maca - an adaptogen, it helps regulate your hormones, increasing energy levels, boosting your immune system and increasing oxygen in the blood. It is also an excellent source of vitamins, minerals and micronutrients and is known to improve anemia, chronic fatigue and a host of other ailments.

  3. Spirulina - a freshwater algae that is a complete source of protein (65-71% protein - the highest concentration of any food), rich in vitamins (A, B1, B2, B6, E, K - kinda looks like an IP address no??), minerals, trace minerals, antioxidants, etc. It is a blood builder and contains as much iron as red meat, helping alleviate anemia, increasing hemoglobin and increasing red blood cell formation. It also boosts your immune system and with all its antioxidants, it protects your DNA from damage.  

  4. Chlorella - is another single-celled water algae that is extremely rich in vitamins, minerals, amino acids,  etc. It is rich in chlorophyll which is one of the best food substances for rejuvenating blood and detoxifying your bowels and liver. It also boosts your immune system, has a high protein content (60% pure digestible protein), and causes growth in the healthy (and healing) gut bacteria in our stomachs promoting good digestion.  

In order to increase the absorption of plant-based iron make sure to pair it with vitamin C rich foods, like camu-camu berry powder, oranges, grapefruits, berries, etc. I added Chlorella and Cacao to my cleanse, and occasionally Maca to give me the added boost I needed. Chlorella and Spirulina are excellent sources of protein and Chlorella is a potent detoxifiers.

Spirulina - 1-2 teaspoons is a good dose for adults; athletes can go for 2 tablespoons (~30g).

Chlorella - 1 teaspoon is a good start for adults.

Maca - 1 tablespoon is good to start off with.

Cacao - 1 tablespoon per quart works great for beverages.

Tropical Green Smoothie

1 large handful organic baby spinach (or kale)

1 cup pineapple, cubes (can be frozen)

1/2 cup organic strawberries, frozen

2 scoops Purium Power Shake

3 cups purified water (more/less can be used depending on how smooth/thick your preference)

1 tbsp organic raw maca powder

1 tbsp organic raw cacao powder

1 tbsp chia seeds

1 tsp chlorella

Using a blender, blend until smooth and enjoy!

If you found this post helpful, feel free to share it with your friends and share your progress too! & if you’re up for it - schedule a Self-discovery Session with me at https://www.timetrade.com/book/B6X4N


Go ahead! Get your Beauty Sleep!

I know we hear this all the time. Some of us, since we were kids. Get your beauty rest! Make sure you sleep well! But how many of us really know how important it is for us to get plenty of good, quality sleep?? How many of us know what happens to our bodies when we don’t?? Some of us may have even deluded ourselves into thinking that we only need 4 or 5 hours of sleep. I know I used to think this was ok. The fact of the matter is, it isn’t. No matter how much we may think we are perfectly functional and only need 5 hours of sleep, our bodies tell a different story.

Reasons to get Adequate Sleep??

  1. Hormonal imbalances, caused by sleep deprivation, can affect our appetites and how we digest foods causing one to gain weight!!

  2. Poor sleeping patterns affect how our brain processes new information and commits them to memory.

  3. Get sick easily?? Lack of sleep lowers the immune system!

  4. Inadequate sleep affects our mood, making it harder (or impossible) to concentrate, making us impatient and irritable. It might be good for your family, friends and loved ones for that extra hour or two of sleep huh??

  5. Chronic lack of sleep can also increase your stress levels and lead to cardiovascular issues.

But what can we do about this?? There are times when I am trying to get to sleep but failing, miserably!! My mind is going a mile a minute. Thinking of what I didn’t accomplish that day and what I have to handle tomorrow. It’s not easy. It really isn’t easy to get good, sufficient sleep. There are too many responsibilities, pulling one in too many directions. But you can do something about it!! There is hope!

Here are some things I have found to work for myself and my clients.

  • Aim to get in bed by 10-10:30PM - this allows your adrenals to replenish themselves

  • Get off social media, iPads, iPhones, computers, laptops 1 hour to 2 hours before bedtime - the glow from these electronics have been shown to interfere with our bodies’ circadian rhythm (No bueno...)

  • Start a Bedtime Ritual of your own - dim the lights, start tuning out the electronics, drink some chamomile, valerian or passion flower tea, and focus on the good things that happened that day

  • Eat 2-3 hours before your bedtime - this gives your body time to digest properly, making it easier to keep the weight off your waistline

  • Lavender Essential Oil - is amazing!! It has a calming effect on the body, which can promote a restful sleep

I find that I sleep better when I give myself the opportunity to tune out of the social media/electronic buzz that is now part of our society. There is a time and opportunity for everything, even if it may not seem that way sometimes. I encourage you to put yourself, your health and well-being (and sanity) first. If you think about it, who else is gonna take care of your family and loved ones if you’re not rested and healthy? Make yourself your No. 1 priority! It will do wonders for so many aspects of your life. It has for mine!   

If you found this post helpful, feel free to share it with your friends and share your progress too! & if you’re up for it - schedule a Self-discovery Session with me at https://www.timetrade.com/book/B6X4N

Boost Energy & Rejuvenate your Body with Maca

I first heard about Maca during a presentation on Raw Foods by David Wolfe at the Institute for Integrative Nutrition. As a result, I started reading up on superfoods in David Wolfe's book "Superfoods" and I incorporated Maca into my morning smoothies. I immediately noticed that on the days when I would make my smoothies with maca I would feel more focused and energetic. I also noticed that I was calmer, even in the face of the day to day stresses of life. I was handling things much better (which for a 'fiery' Latina is a good thing :)). Noticing the first hand results I started feeding my boyfriend maca too & I started telling my mom about it. Gotta spread the good news right??

What is Maca??

It’s a root that has been cultivated in the high altitudes of the Peruvian Andes for around 2,600 years. It is found in the most barren and inhospitable part of the Andes, which gives the root its character and properties. The ancient warriors of the Amazon jungle domesticated maca and later the warriors of the Inca empire would eat this root before entering battle in order to make them stronger and increase their stamina; after battle these warriors were prohibited from using maca, to protect the women from ‘excessive sexual desires of men’.

Maca has been used, medicinally, in South America to enhance fertility in humans and animals for centuries. Maca is a superfood that is categorized as an adaptogen, ‘which means it has the ability to balance and stabilize the body’s glandular-hormonal system, nervous system, cardiovascular system and musculature.’1 Maca boosts the immune system, increases stamina and energy, increases oxygen in the blood, supports the thyroid, endocrine system and the adrenals and it increases fertility and libido. That’s a lot of information..I know. But what is most important for you to take away from that is that it heals your body on all levels, allowing it to adapt to the stresses of modern life, keeping  you younger and healthier, longer. There is so much more I want to share with you but for the sake of brevity I will tell you this: It is rich in many vitamins and minerals and improves a variety of conditions.

Look for Maca in the following forms:

  • Dried, powdered maca root

  • Dried, powdered maca root capsules

  • Maca varieties are black, yellow, red

  • Dried superfood formulas containing maca

  • Maca chocolate bars, treats and energy bars

  • Liquid maca concentrates

  • Roasted Maca

How to use Maca?

You can use maca in your smoothies, in capsule form, in your favorite tea or nut milk or coffee, even as part of a raw dessert or dish. It is very versatile and is a great emulsifier too. Just be sure to start with small amounts - 1 tablespoon a day is a good start.

Rejuvenating Smoothie

1 cup unsweetened almond milk, organic

1 cup goji purified water (include the berries)**

1 cup blueberries

½ packet organic Açaí, frozen

1 tbsp organic coconut oil

1 tbsp raw maca powder

1 tsp goji berry powder (optional)

1 tsp camu-camu powder (optional)

**Bring purified water to a boil and toss in 2 tbsp of goji berries and allow to cool.

Place ingredients in blender and mix thoroughly. Serve and enjoy!

If you found this information please feel free to share the link with your friends or to ask comment below or ask me any burning Qs! The better informed people are about their health and wellbeing the better a society we can create! Or you can schedule a complimentary, Self-discovery Session with me at

https://www.timetrade.com/book/B6X4N


Resource:

1 - Wolfe, David. Superfoods. Berkeley: North Atlantic Books, 2009. Print