Tag Archives: healthy living

Health Action of the Week: Get Creative with Your Salads

peach summer salad

If you want to start eating high raw, the first thing on your to-do list should be to learn how to prepare a kick ass, finger licking, victory dance, booty shaking salad so good, it will convert your most vegetable apprehensive aunty. I am proud to say I have mastered the art of converting people to a love of fruits and veg, just by making salads that provide a magical flavorful experience. How do you do this? Well first off you have to get creative. You CANNOT make enticing salads by sticking to the romaine lettuce and tomato formula found in restaurants the world over. Try other greens, and don’t be afraid to mix them together: kale, mixed greens, arugula. Add in unexpected toppings like fennel, artichokes, olives. Or go the fruity route and try things like strawberries, cranberries, etc. You can also throw together “salads” using additional ingredients that bulk them up like quinoa, adding hummus, or guac, and a wide variety of diced vegetables.  After you get some dope ingredients, the secret you must employ to achieve the holy grail of all salads, is you must massage your salad with your hands. This is non-negotiable. I like to use either olive oil with lemon, lime, or apple cider vinegar as the acid, sea salt, sometimes a dash of Braggs, and other seasonings, and work them all in with my hands. Even when I make a dressing, I like to massage the greens first using this method, because it makes them easier to digest and works in some intrinsic flavor. Below are links to a few salad recipes from this blog. Your challenge this week is to experiment with combinations you’ve never tried to make a glorious and hearty salad. Sharing is caring, so tag me on Instagram or shoot me a message on Facebook with some of your creations so I can try too! -Xo Raw Girl 

Mediterranean Salad w/ Cilantro Goddess Dressing

The Ultimate Beauty Salad

Raw Curried Okra Cobb Salad

Collard Green Salad w/ Grapefruit Vinagrette

Sweet n’ Scrumptious Summer Salad w/ Orange Strawberry Dressing

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Have you checked out my new online classes yet? In my new course, Staying Ageless 30+  you will learn about Diet Basics, Lifestyle Factors, and elements of Longevity that promote an ageless way of life.  Over the course of three modules you learn what to eliminate from your diet to stay ageless, how to ensure your body is receiving adequate nutrition, powerful detox rituals you can incorporate to increase your longevity, beauty remedies that will leave you glowing, and how to exercise effectively and get results.  In addition you will learn health lessons directly from renowned longevity and health experts that will equip you to transform your lifestyle. You can still enroll! Check out the class HERE to preview the curriculum our save your seat! -Xo

Going Vegetarian or Vegan in College

Things You Should Know About Taking Vitamin C

israel-egio-51174Vitamin C is not only necessary to boost your immunity it’s also essential for beauty as it supports the production of collagen. Anyone else trying to avoid Botox? If so, Vitamin C is your friend. Below are a few additional things to know when choosing to supplement Vitamin C.

  • Generally there is no difference in the bioavailability of synthetic vs. non-synthetic vitamin C; but research has shown that the bioavailability from natural sources with flavonoids may have greater bioavailability than synthetic forms.
  • Vitamin C may increase the absorption of aluminum
  • Vitamin C enhances the bodies’ absorption of non-heme iron
  • Quercitin and rutin have been shown to inhibit the oxidation of vitamin C in vitro.
  • Vitamin C may decrease the availability of selenium for absorption. Selenium is a trace mineral that our body needs so if you were deficient, excess vitamin C supplementation could make the issue worse

Want to skip the pills?

Camu Camu are nutrient-dense berries that are considered a superfood and contain an awesome amount of vitamin C and flavonoids. I discovered them years ago when I started to consume superfoods regularly. Cam Camu berries are actually considered by many to be the most vitamin C rich fruits on the earth. One teaspoon of camu camu powder contains 1180 percent of RDA for vitamin C. I personally would chose camu camu powder in a morning smoothie if I wanted to consume something that would replace the supplement and meet my daily vitamin C requirements.

References

Aldrich, N. (n.d.). Module 11 Lecture: Vitamin C. Retrieved March 20, 2017, from https://learn.muih.edu/courses/4673/pages/vitamin-c?module_item_id=108363

Coles, T. (2014, January 23). 11 Things You Need To Know About Camu Camu. Retrieved March 19, 2017, from http://www.huffingtonpost.ca/2013/07/25/camu-camu-benefits-_n_3644392.html

Camu camu: An incredible source of vitamin C and flavonoids. (n.d.). Retrieved March 19, 2017, from http://www.naturalnews.com/039810_camu_flavonoids_vitamin_C.html

Ross, A. C., Caballero, B. , Cousins, R. J., Tucker, K.L. & Ziegler, T. R. (2014). Modern Nutrition in Health and Disease. (11th ed.). Baltimore, MD: Lippincott, Williams & Wilkins.

 

 

 

4 Mindfulness Techniques That Can Reduce Binge Eating

binge-eatingmain

  1. Daily Mindfulness Meditation Practice. Finding a meditation practice that works for you and practicing consistently can greatly reduce your need to binge. Why meditation? Studies on binge eaters have shown that meditation and mindfulness exercises as a whole, had a positive effect on bingeing and also may help us get more present with our emotions. A simple 5 minute meditation is enough to start, and you can increase as you feel more comfortable.
  2. Journaling. As a survivor of binge eating disorder, I am very aware that emotions play a HUGE role in bingeing. In fact, the food is usually a way to stop us from experiencing negative emotions like stress or sadness. When you journal around your feelings in social and solitary situations that cause bingeing, you can discover what your triggers are. Once you know your triggers you can work alone or with a practitioner to find interventions to use to stop the cycle of bingeing.
  3. Stopping in Between Bites: One to two times per week try eating a meal and stopping in between bites. I know it sounds a little crazy but the pause in between bites in which you must put your fork down, causes you to savor your food and have a better handle on your satiety or hunger level. Most of us shove food down our throats quickly and discover minutes in that we are overstuffed. Slowing way down can be maddening at first, but for someone who is used to eating large amounts of food very quickly like most do who binge, it will be a great exercise in re-training you to hear your bodies’ cues that you are full. You can also journal about your experiences.
  4. No Eating While Upset. If you are a binge eater it’s important to start allowing yourself to feel the feelings that come up before a binge. The act of bingeing numbs the emotions and replaces with a temporary feel good from the food, and then bad feelings of shame and guilt come after so it becomes a vicious cycle. It may be extremely difficult at first, but if you can work on turning to journaling, calling a friend, or other activities that allow you to express how you arefeeling, a healthier cycle and way of dealing with her emotions will replace the bingeing habit.  -Xo Raw Girl 

 

References:

Niacin. (2017). AHFS Consumer Medication Information, 1.

Prousky, J. E. (2010). Vitamin B3 for Depression: Case Report and Review of the Literature. Journal Of Orthomolecular Medicine25(3), 137-147.

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Have you checked out my new online classes yet? In my new course, Staying Ageless 30+  you will learn about Diet Basics, Lifestyle Factors, and elements of Longevity that promote an ageless way of life.  Over the course of three modules you learn what to eliminate from your diet to stay ageless, how to ensure your body is receiving adequate nutrition, powerful detox rituals you can incorporate to increase your longevity, beauty remedies that will leave you glowing, and how to exercise effectively and get results.  In addition you will learn health lessons directly from renowned longevity and health experts that will equip you to transform your lifestyle. You can still enroll! Check out the class HERE to preview the curriculum our save your seat! -Xo

 

 

 

Sexy Food in Capetown: Benefits of Fermented Foods

To check out Sex Food visit their website or Instagram: sexfood.co.za or @sexyfoodsa

-Xo Raw Girl

Healthy Action of the Week: Try An Exotic Fruit or Vegetable

kaboompics_Exotic fruits on a wooden tableThis week’s healthy action is about breaking out of those “food ruts.” What’s a food rut? You know how sometimes life gets us in those predictable routines? Well a food rut occurs when because we are busy, lazy, tired, or somewhere in between all of the above we find ourselves eating the same combinations of foods day in and day out. Not this week! I challenge you to take your gorgeous self over to the grocery store and pick one fruit or vegetable you have never tried before and make a meal of it. Google up on its nutritional benefits and possible recipes. Who knows? You may find a new veggie love in the process. -Xo Raw Girl 

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Have you checked out my new online classes yet? In my new course, Staying Ageless 30+  you will learn about Diet Basics, Lifestyle Factors, and elements of Longevity that promote an ageless way of life.  Over the course of three modules you learn what to eliminate from your diet to stay ageless, how to ensure your body is receiving adequate nutrition, powerful detox rituals you can incorporate to increase your longevity, beauty remedies that will leave you glowing, and how to exercise effectively and get results.  In addition you will learn health lessons directly from renowned longevity and health experts that will equip you to transform your lifestyle. You can still enroll! Check out the class HERE to preview the curriculum our save your seat! -Xo

Holistic Dental Care with Dr. Terry Victor

Things You Can Eliminate to #StayAgeless!

You can still enroll in our class, Staying Ageless 30+! To find out more and preview the curriculum click HERE.

How to Create a Self-Care Plan

pexels-photo-275765Self-care is completely essential to thriving and feeling at your best. Some people think of self-care as selfish, but it really is not. In order for you to be out in the world at your best, and also give to others, you must do that from a full place. Self-care helps us to fill “our well” so that we are not showing up for others from a depleted place, which can lead to resentment and anger. Before we take care of our kids, jobs, work, we must take care of ourselves.

Self-care involves areas such as the need to connect with our tribe or closest friends and family; taking care of our physical and psychological health; managing and reducing stress; intuitively listening for and honoring our emotional and spiritual needs; sustaining healthy relationships; and achieving balance across personal, school, and work commitments.

Each and every one of us is different, so it’s important that our self-care be tailored to our unique needs, wants, and preferences! Below is a template with some sample answers that you can use to create your own self-care plan with a few minutes of reflection. Once you go through this process, schedule into your calendar a few of the tasks you would like to try that will feed your mind, body, or spirit. If you don’t already have a plan I encourage you to sit down and create one today. So much ends up on our to-do list from day-to-day so if you fail to plan, you will fail at taking care of the most important person in your life, YOU. –Xo Raw Girl

SECTION ONE: 

Self-Care Dimension

 

Current Practices

(List all that you currently do)

Frequency
Physical ·       Gym/ Exercise with Trainer

 

·       At least three times per week
Intellectual ·       Reading a new book

·       Social media fast

 

·       Weekly

·       Once a week I shut down all social media

Emotional  

·       Meditation

·       Daily meditation
Spiritual  

·       Meditation

·       Prayer

·       Church

 

·       Daily meditation & prayer, Church once sometimes twice per week

 

Social ·       Church Group

 

·       Once every two weeks and ongoing

 

SECTION TWO:

Self-Care Dimension

 

New Practices

(List all practice you are COMMITTING to doing on a regular basis)

Frequency

(How often do you commit to doing these)

Physical ·       Try Capoeira as a new form of movement

 

·       Once a week
Intellectual ·       Write in my journal

·       Listen to my favorite music

·       Schedule regular thinking time

 

·       2-3 times per week

·       at least twice a week

·       at least once per week

Emotional ·       go for reflective walk

·       Connect with a good friend

·       once a week

·       at least once a week

Spiritual ·       go for reflective walk

 

·       once a week
Social ·       Call one friend and schedule something fun

 

·       Once per week

 

SECTION THREE:
What can you let go of? What is no longer serving you?

 

What do you do now for self-care or to manage your stress that no longer serves you? Answer in the space to the right.

 

 

 

SECTION FOUR:

How will you eliminate obstacles to your self-care plan? Answer in the space below.

 

 

 

 

 

 

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Have you checked out my new online classes yet? In my new course, Staying Ageless 30+  you will learn about Diet Basics, Lifestyle Factors, and elements of Longevity that promote an ageless way of life.  Over the course of three modules you learn what to eliminate from your diet to stay ageless, how to ensure your body is receiving adequate nutrition, powerful detox rituals you can incorporate to increase your longevity, beauty remedies that will leave you glowing, and how to exercise effectively and get results.  In addition you will learn health lessons directly from renowned longevity and health experts that will equip you to transform your lifestyle. You can still enroll! Check out the class HERE to preview the curriculum our save your seat! -Xo

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Healthy Action of the Week: Self-Care Ritual

Video: Finding Your Inner BlissHi Gang,

I’m starting a weekly call to healthy action to get you thinking about various aspects of your health. Hoping that these will assist you in not just learning about new nutrients or supplements, but actually start to make changes day-to-day. For the first healthy ritual I challenge you to pick a self-care activity you feel you need the most and do it daily. Whether it be meditation, long walks, or taking a long bath, find a way to take care of you in a way that makes your heart sing. As we prioritize ourselves and establish rituals, we fill up our well of goodness we have to bring to our work, families, and life in general.Next week I will give you a template you can use to make your personally tailored self-care plan. I hope you will complete it or give it some thought! Here’s to loving a lot on YOU this week! -Xo Raw Girl