Tag Archives: vegetarian

Got Veg? DC & MD Book Signings This Weekend!

unnamed-1Last weekend’s book signings were incredible. Big HUG and thank you to all of the lovely people who came out  to buy the book and talk health! I was inspired to meet so many people who are ready to take accountability for their diet and make positive changes to improve quality of life. This coming weekend on Saturday I’ll be holding two more book signings in the DC area at the Turning Natural MD Location and hosted by my hair stylists at Loc Lov Styles in Capitol Hill. Below is the info. Really hope to see you there! XO

Saturday, March 5th Book Signings

11:30 AM – 2:30 @ PM Turning Natural MD, 7748 Marlboro Pike Forestville, MD 

5:30 – 7:30 PM @ Loc Lov Styles, 402 8th Street NE, Washington DC (Capitol Hill)

 

 

Reverse Heart Disease with a Plant-Based Diet

blog.oransi.com

blog.oransi.com

Just in case you hadn’t heard, the Centers for Disease Control and Prevention have stated that heart disease is the leading cause of death in the United States, killing over 600,000 people each year. The good news is that research has proven that heart disease can not only be reversed, but cured all together with lifestyle changes, and adopting a plant-based diet. Removing animal products from the diet literally removes the ongoing contributing factor to cardiovascular disease and  allows the body to heal because most saturated fats and cholesterol are found in meat and dairy products.

Dean Ornish was the first to conduct a groundbreaking study that proved that a vegetarian diet in tandem with lifestyle changes can reverse heart disease. He studied a total of 47 patients and half of the subjects were prescribed medication along with the standard diet of “lean meats” including fish and poultry, and also not allowed to smoke. The experimental group were put on a low fat vegetarian diet, brisk walking as exercise three times per week, no smoking, and stress management exercises. After one year the findings were groundbreaking. The control group had not improved, most had their condition worsen, and still needed medication to function. In the experimental group within weeks chest pain disappeared, cholesterol levels dropped, and in 80% of patients the arteries were reopening.

Dr. Caldwell Esselstyn of the Cleveland Clinic conducted another groundbreaking twenty year study and had the same astounding results. The seventeen patients from his study who stayed on the diet and kept up with the lifestyle changes did not have a single cardiac episode over the consecutive twelve years. “After 5 years on Dr. Esselstyn’s plant-based diet, the average total cholesterol levels of his research group dropped from 246 milligrams per deciliter to 137 mg/dL (Above 240 mg/dL is considered “high risk,” below 150 mg/dL is the total cholesterol level seen in cultures where heart disease is essentially nonexistent.) This is the most profound drop in cholesterol ever documented in the medical literature in a study of this type.”

What these studies prove is that contracting heart disease is in large part the result of a sum of choices. Luckily our bodies allow us to  choose something different. But why wait until the your arteries are clogged and the veggie hits the fan?

References:

Esselstyn, C. (2007). Prevent and reverse heart disease: The revolutionary, scientifically proven, nutrition-based cure. New York: Avery.

Falk, L., Bisogni, C., & Sobal, J. (2000). Diet change processes of participants in an intensive heart program…Dean Ornish Lifestyle Heart Trial. Journal of Nutrition Education, 32(5), 240-250 11p.

Preventing and Reversing Heart Disease. (2011, May 6). Retrieved November 21, 2015, from http://www.pcrm.org/about/volunteer/preventing-and-reversing-heart-disease

 

Win a Free Copy of Got Veg?!

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 #GOTVEG GIVEAWAY !!! Starting September 7th until September 28th, 2015 enter to win a FREE EBOOK copy!!!  

I’m excited to give away some free books packed with information and inspiration sure to jumpstart your healthy lifestyle. To enter the contest:

  1. Sign up for the Raw Girl email list here: http://bit.ly/1JBgAwK
  2. SHARE this post with 5 friends on Facebook or Instagram (Tag me on Instagram @therawgirl or on Facebook www.facebook.com/therawgirl)
  3. Email a picture and 400 words or less about your personal health journey

Winners will be announced every Sunday and will receive their ebooks the same day! XO

Juice! Mellow Yellow Refresher

 4-up on 2015-04-18 at 14.09

Mellow Yellow Refresher

Ingredients:

3-4 yellow carrots, 1 lemon, 1 head celery, 3 apples, ginger root (to taste)

Wash & prep all fruits and veggies. Run through juicer, strain, & enjoy! -XoXo Raw Girl  

P.S. Want more recipes? Over fifty awesome raw and cooked vegan recipes in my forthcoming book Got VEG? Preorder Now!

New Release Date: Thrive on VEG!

ThriveOnVeg_Cover2

Veggie Lovers,

I regret that the release date for my next book Thrive on VEG! is going to be pushed back one additional month, a new release date is coming soon. Extra time is needed to hone all of the recipes that will be included. For all who have pre-ordered thank you; you will be receiving a bonus for your patience and will receive an email shortly. Very excited about sharing this book with you, which will include some recipes that will be great to use for the upcoming holiday season. Below are a few images of dishes I have been working on to include in the book which will feature raw and cooked vegan recipes. As always, appreciate your patience and support!

-XoXo Raw Girl 

apple crisp

Apple Crisp

 

Roasted Root Veggies

Roasted Root Veggies

Whipped Sweet Potatoes & String Beans w/ Shallots

 

Pre-Order Your Copy of Thrive on VEG!

ThriveOnVeg_Cover2

After working diligently for the past few months, a release date has been set for my third e-book Thrive on VEG! The book will be available on October 15, 2014. I’m ecstatic to share it with you, because it is the resource that I wish I had when I was embarking on a plant-based lifestyle. The goal of the book is to give a simple overview of the many variations of a plant-based diet, discuss the health benefits going VEG can offer, key nutrients needed to stay optimal, tips and tools for transitioning, how to set up your plant based kitchen, and recipes so that you can begin your journey immediately. Thank you so much to all of the readers who have asked questions that prompted the idea for this book! Below I’ve included the Table of Contents so you can get a sneak peak at what topics are covered. My most recent draft of Thrive on VEG! is currently 75 pages, but I anticipate the final draft may end up being somewhere around 100 pages packed full of great information, delicious vegan and raw recipes (will be printable), and inspiring insights for anyone interested or curious about a plant-based lifestyle.

TABLE OF CONTENTS

   i.         What is a Plant-Based Diet?

  ii.         Levels of Plant Based Diet

  iii.       How to Thrive on a Plant Based Diet

  iv.        7 Habits of Highly Effective Plant Eaters

  v.         Benefits of Plant Based Diet

  vi.       How to Transition

  vii.      Setting Up a Plant Based Kitchen

 viii.     Plant Cuisine Seasoning & Substitution Tips

   ix.      Recipes

    x.      Resources

To pre-order your copy click the button below. The first ten people to order their copy in advance will receive a Free 15 Minute Health Consultation via phone with yours truly! All buyers will receive their e-book via the email provided on October 15th, 2014.

buy_now

7 Habits of Highly Effective Health Enthusiasts

coachcalorie.com

coachcalorie.com

1. Embrace Moderation. We all have our vices. For some it may be sugars, refined carbs and flours, or salt. If you’re a raw foodist, you may need to chill on the nuts. Moderation is about overcoming the urge to binge eat or overeat any one thing, no matter how great it is for you. Our bodies desperately need diversity in our diets in order to function optimally and our digestive systems always work better when we know and listen to the voice that says: “Put the fork down.”

2. Don’t Preach to the Choir. I know you are super excited about your new raw, vegan, or macrobiotic lifestyle but that doesn’t mean you have to go around proselytizing it like an evangelist. One size doesn’t necessarily fit all; our bodies are so varied and so it’s always more attractive and better for your blood pressure levels if you avoid debating whose diet is the best over dinner. The best persuasion: gracing others with your energetic presence and letting them come to you with questions about how you get your all-natural glow on.

3. Be a DIVA. Generally we can be discouraged from having standards because it makes us look like, well, DIVAS. But if your mission is to be energized most of the time, there are certain things you should not except as acceptable food. Drink lots of pure or energized water. Find the freshest organic produce available. Just say no to GMOs. If you eat non-organic fruit from time to time it won’t kill you, but if you minimize this or at least avoid the fruits and vegetables in the “dirty dozen,” it’ll keep your body from being loaded with yet another toxin in the form of pesticides.

4. Practice Adequate Additional Supplementation. B vitamins, magnesium, manganese, iron, sulfur, and biotin are all extremely important in bodies’ process of converting our food to energy. It’s important to consume whole food sources and super foods that contain these nutrients and also find high quality supplements you can take to ensure daily optimal nutrition.

5. Live La Vida Toxin-Free. Nowadays, there are a million and one ways to “cleanse.” Heavy metal cleanses, parasite cleanses, colon cleanses, liver flushes, you name it and you can find it in your local health food store. These are all great from time to time if your body is out of balance or you need to address a pressing health concern. But a veteran health enthusiast knows that having daily lifestyle practices really can boost his or her health that extra mile like: shower filters, regular juicing or fasting, avoiding products with chemicals. Engaging in regular cleansing of the colon, the bodies’ sewage system, is a must for staying healthy and avoiding chronic diseases. There is so much toxicity in our world today so it’s important to stay well informed and then take whatever little steps you are comfortable with that keep you toxin-free. Even if it’s just biting the bullet and throwing out any toxic cleaning and beauty supplies in your bathroom.

6. Get Off The Couch. Just in case you missed the memo, research has show that those who love to move their bodies are around nine years younger than their non-exercising counterparts. Fitness King, Jack LaLanne, who stayed active into his nineties once said: “Exercise is king. Nutrition is queen. Put them together and you’ve got a kingdom.” If you are a highly effective health enthusiast you know that staying at the top of your game means that you must refuse to neglect your workout regimen. Worse case scenario you fall off every now and then, but you always find yourself back in the gym, at the yoga studio, or on the trail with renewed commitment because you love the payoff in vitality.

7. Insist on Beauty Sleep. Sleep is another precious commodity we undervalue in our culture. We are obsessed with “grinding” to get ahead and often sacrifice much needed R&R for promotions. Effective health enthusiasts are willing to get a little gangsta about their sleep. Lights off, phone off, and do not disturb signs will be used if necessary. Adequate amounts of rest and relaxation always lead to a more productive, happier version of you. Not only does sleep affect performance, learning retention, and brain functioning, sleep plays a major role in boosting our immunity, weight loss, and preventing the onset of many diseases. The best way to get adequate sleep is to attempt as much as possible to stick to a sleep schedule and go to bed and wake up around the same time daily.

-XoXo Raw Girl 

Why Biotin is Essential for Healthy Blood Sugar Levels

dailymail.co.uk

dailymail.co.uk

Are you experiencing hypoglycemic conditions? Do you find yourself sometimes irritable, fatigued, or having brain fog if too much time passes between meals? You may have low blood sugar that could be caused by a range of dietary issues, one being a deficiency in biotin. Our bodies’ convert glucose into the energy in the process of glycolysis.  When we run out of glucose and our body either breaks down glycogen (which is stored glucose) to make energy, or converts other available substances to glucose in the process of gluconeogenesis.

During both of these important metabolic pathways,  glycolysis and gluconeogenesis,  there are many important steps that need different types of carboxylase enzymes to continue the processes. All of these enzymes are biotin dependent, meaning they need biotin to be present in the body in adequate amounts to function properly. Biotin is a water-soluble B vitamin that helps the body transform fat, protein and carbohydrates in your food to energy needed by the body. So if you happen to be deficient in biotin also known as vitamin H or vitamin B7,  your body will have problems creating more glucose when it needs it, and thus you experience low blood sugar levels. Pregnant women especially need biotin to ensure the health of their unborn child, and biotin is also a beauty nutrient as it plays a big role in maintaining healthy nails, skin, and hair.

AA026294

med-health.net

Some good whole food sources of biotin include: swiss chard, spinach, cauliflower, broccoli, mushrooms, almonds, walnuts, avocados, bananas, strawberries, goji berries, cranberries, oats, soybeans, sunflower seeds, coconut water, and egg yolks (if you are vegetarian). In addition to ensuring that you incorporate a wide range of these foods into your diet, it is never a bad idea to find a good B-complex supplement, because all of the B vitamins play extremely essential roles in maintaining optimal body functioning. If you have been exposed to heavy metals like mercury or arsenic these too can disrupt metabolic pathways and lead to hypoglycemic conditions. Remember that true health is never about one vitamin or supplement; however our bodies are so complex and dynamic when we are not giving it all of the nutrients it needs, even the micronutrients, we cannot function at our best. -XoXo Raw Girl 

Super Delicious Vegan French Toast

Vegan French Toast copyYesterday after yoga, I was challenged to create a healthier non-dairy version of french toast that would be worth the effort. So I went vegan and whipped out this quick and easy recipe from my arsenal.  Judging by the fact that all of it was gone by the end of brunch and we were left scraping our plates, I think I succeeded. The secret ingredient that was the substitute for eggs? Bananas! That’s right, move over egg replacer, bananas can do just as well for vegan french toast, and add natural sweetness that doesn’t necessarily require you to use any additional syrup or agave. I used Ezekiel bread so that I could actually eat some, (my body literally goes cray-cray when I eat any other kind of bread), and opted for the cinnamon raisin version to add additional flavor– it was delicious!  To fry the french toast I used coconut oil, which is the healthiest oil to cook with because it doesn’t go rancid as easily as other oils. and Below is the quick and easy recipe. Remember this one, and keep some bananas handy the next time someone challenges you to a vegan brunch-off! -XoXo Raw Girl 

Vegan Banana French Toast

Ingredients

Cinnamon Raisin Ezekiel Bread 

3 ripe bananas

3/4 cup organic coconut milk

1/4 cup organic coconut cream

1 teaspoon vanilla extract

coconut oil 

Blend the bananas, coconut milk, coconut cream, and vanilla. Add cinnamon if you opted to use regular bread. Prepare french toast as usual dipping each piece of bread into the batter. Use coconut oil to fry to make it slightly healthier. Make as much as you want, then serve plain or use agave or grade B syrup if you need additional sweetener.

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The Art of Being Social While Staying Vegan

The Art of Being Social While VeganSometimes going veg can be the easiest part of the journey. You’ve finally taken that leap and cut meat, dairy, or processed foods out of your diet. You feel great, but you start to realize your old environments and old friends don’t mesh with your new lifestyle, or that it’s just more difficult to hang out with your favorite partners in crime. In the worst case scenarios you may even receive resistance from friends and family who don’t get while you’re so veg crazy and energetic all of the time. A lot of times people we love can’t adjust or make the extra effort to take into consideration our new passion for all things green and organic, and so we may get invites to a local steak or fast food joint. When this happens we may as well have vegan tattooed on our foreheads because we find ourselves the only one at the table nibbling on a scary looking bed of lettuce or a plate of steamed veggies that still has butter on it because the waitress didn’t realize that vegan means, no butter. Although it can be tough, getting through these social growing pains can be the final test that determines whether or not you will have the stamina to go the distance. Below are a few tips I brainstormed from my personal arsenal, that may assist you in still finding social balance. Sometimes you may have to compromise, but the goal should be to never completely forego your dietary requirements just for the sake of pleasing others. When you take a stand for your choices longterm, and keep bringing those yummy veg dishes to gatherings potluck style, you’ll be surprised, everyone may eventually start eating off of your plate. -XoXo Raw Girl

  • BYOV: Bring Your Own Veggies.  This is a golden rule, especially at family gatherings, and even to parties or potlucks. If you are going to someone’s home and there will be food, BYOV. It can be a dessert, a salad, whatever, as long as its something you enjoy and can have on your plate if there are no other vegan options available. It’s always essential to over prepare, because you don’t want to be stranded with no vegan rations in sight, and have to hungrily watch everyone else eat full plates of food. It may disrupt your joie de vivre and leave you cranky.
  • Go Ethnic. The hardest places to find veg options are all American restaurants, fast food joints, or restaurants that are clearly dedicated for meat lovers. If the place has a giant smiling pig on the sign out front, beware. When and if you have to brave eating out at places like that, I would recommend going with veggie plates that are cooked, because you never know how their greens are handled or if they are cross contaminated with meat products. I avoid places like these altogether or eat beforehand and just enjoy the company. Most of the salad options will also include meat and cheese, so you may be able to piece together a salad but you’ll probably have to be that chick that asks the waitress to hold everything but the romaine. Ethnic is always the way to go for more veg options unless you are going to a restaurant that has vegan options. I usually go for Thai, Japanese, or Mexican because in restaurants like these I know I may be able to piece together a salad or get some seaweed.
  • Take Charge of the Venue. This is the most fun because you can take your friends or fam to a veg certified spot where you know you can stuff your face with yummy organic raw or vegan goodness. It will also give your skeptical friends a chance to try some gourmet veg dishes that may leave them so satisfied they stop making fun of you, permanently.
  • Prepare Your Protein Speech. If you’re a hardcore vegan, I know you already got this covered. For the newbies, get ready to answer this question. Some days you may want to roll your eyes when you get asked where you get your protein yet again, but hopefully you’ll be so blissed out from your morning green juice you’ll just smile and recite your speech. It’s essential to be able to defend your choices in group social situations so you don’t feel pressured to cave in, and it also gives others the opportunity to learn that it is possible to get adequate protein on a vegan diet and thrive.
  • Eat Before You Leave Home. Cyber stalk or call whatever restaurant you are going to and find out what options or substitutions are available. If you know they have absolutely nothing plan ahead, eat at home before you leave so your stomach isn’t growling later.