Author Archives: rawgirl

Trusting Your Intuition to Heal

Trusting your intuition is a major part of healing.

There are many voices, opinions, blog posts, diet protocols, nutrition philosophies out there, and most of the women that come to me are utterly confused. Rightly so. In addition to this, not enough time is spent with patients to really get to the root cause. What I know to be true, is that each person is utterly unique and that diet, supplements, and lifestyle interventions should be tailored to YOU.

On my own health journey the power of trusting my intuition has been key. Most of us have completely severed ties with that still small voice inside because we never have time in silence. Many of us are also incapable of feeling when we are sick because we’ve shut down the connection that allows us to feel when our body is off balance, a meal didn’t agree with us, a medication is negatively affecting us and the list goes on.

There are a number of times in my life a doctor has given me a diagnosis or told me I HAD to take something and my intuition coupled with knowledge of health saved me. When I went to a doctor years ago about food allergies, fatigue etc. I was told that it was because I was vegan (LOL). I pieced together on my own that it was mercury fillings leaching into my body and was better as soon as they were taken out.

Often I find that by picking up on my client’s own intuitive feelings, and also trusting my own – along with the understanding of the source of any nutritional imbalances, this is where we find the right diet, exercise, supplements, and rituals each woman needs. My goal is to help every client weed through the google search results and diet books, and actually hone in on what will work so they can heal.

How can you tap into your intuition more frequently? I’ll continue this post soon with some recommendations to get you closer to hearing what your body is telling you.

Anyone else out there had their intuition direct them to the right solution to improve your health? Message me on IG @therawgirl, or comment below.

XO Raw Girl

P.S. To sign up for a free short call with yours truly, CLICK HERE.

Hyaluronic Acid to Maintain Youthful Skin

aging

There are many factors that can influence rapidly aging skin, including diet, environmental or sun exposure, and more. But generally, skin aging is associated with the loss of moisture. The key molecule involved in keeping our skin supple and hydrated  is hyaluronan or hyaluronic acid (HA), which is naturally produced by the body and has a unique capacity to bind and retain water molecules. The largest amounts of it are found in your skin, connective tissue and eyes; around half of the hyaluronic acid in your body is present in your skin, where it binds to water to help retain moisture keeping the skin lubricated and moist. It is also present in our joints, and can help prevent joint pain – why is why supplementation has been found helpful for patients with osteoarthritis.

Some of the key roles of HA in the body include hydration, lubrication of joints, and providing a framework through which cells migrate. Having an adequate amount of HA, ensures less wrinkling, and faster wound healing. When we get injured, bruised, or cut, the creation of HA increases in the body to assist with healing, and it regulates several aspects of tissue repair, including activation of inflammatory cells to enhance immune response.

Hyaluronic acid helps wounds heal faster by regulating inflammation levels and signaling the body to build more blood vessels in the damaged area. In a study published in 2013 and conducted in France on 80 patients with leg ulcers, researchers found that patients who had gauze with hyaluronic acid applied to it had a higher number of healed ulcers, greater percentage of ulcer reduction, and less pain intensity that their control counterparts. We deplete HA during the natural aging process and also with exposure to things like ultraviolet radiation from the sun, tobacco smoke and pollution. 

Generally supplementation with HA is safe; but  women who are pregnant or those with a history of cancer should avoid taking it. Nagaimo or Chinese Yam is a potent food source of HA. To hear more about it, check out the video below or on my IGTV channel.  -XO

 

P.S. My calendar is open to take FREE one on one calls. If you are a woman 30+, ready to transform your health and establish lasting health rituals set up a call with me HERE.

References:

Humbert P, Mikosinki J, Benchikhi H, Allaert FA. Efficacy and safety of a gauze pad containing hyaluronic acid in treatment of leg ulcers of venous or mixed origin: a double-blind, randomised, controlled trial. Int Wound J. 2013 Apr;10(2):159-66. doi: 10.1111/j.1742-481X.2012.00957.x. Epub 2012 Mar 8. PubMed PMID: 22405094.

Litwiniuk M, Krejner A, Speyrer MS, Gauto AR, Grzela T. Hyaluronic Acid in Inflammation and Tissue Regeneration. Wounds. 2016 Mar;28(3):78-88. Review.PubMed PMID: 26978861.

Papakonstantinou, E., Roth, M., & Karakiulakis, G. (2012). Hyaluronic acid: A key molecule in skin aging. Dermato-endocrinology, 4(3), 253–258. doi:10.4161/derm.21923

Simpson RM, Meran S, Thomas D, Stephens P, Bowen T, Steadman R, Phillips A.Age-related changes in pericellular hyaluronan organization leads to impaired dermal fibroblast to myofibroblast differentiation. Am J Pathol. 2009 Nov;175(5):1915-28. doi: 10.2353/ajpath.2009.090045. Epub 2009 Oct 1. PubMed PMID: 19808648; PubMed Central PMCID: PMC2774056.

Raw Girl’s Guide to Brasilia & Salvador

Brasilia

My time in Brazil was glorious! Got to put my partner dancing to the test, meet incredible people, and mostly importantly eat gloriously fresh food. Getting back to DC has me even more aware of food mileage – and determined to find fresher sources of produce. In Brazil not only did we have access to greens from the garden of our glorious host, I noticed much of the produce seemed fresher because a lot of it is grown in the local environment.

I was also pleasantly surprised to find a LOT of vegan options that had delicious food. Below are my top places to check out if you ever find yourself in Brasilia or Salvador. -XO

In Brasilia:

Acai Amazonia

I ate acai almost everyday, and tried a bunch of spots; but this one was hands down the best of them all. Another perk: if you are homesick they got American hip-hop and pop tunes on repeat.

 

 

 

 

 

 

 

 

 

 

 

Cannelle Veggie Co.

Can’t express how good these desserts were. Not only were they vegan, but they included very little to no sugar and also had gluten and soy-free options. Trying the vegan butter made from coconut oil and fermented seeds/nuts is a must!

Faz Bem

The coconut milkshakes are a must! This is a spin on a typical burger with fries joint, but if you are gluten-free or prefer to ditch the bread (like I do), they have an option to put their veggie burgers in a tapioca wrap. They also have a buffet full of vegan fare from morning to midday.

 

 

 

Nutri Vida

This spot is owned by Seven Day Adventists and has an amazing buffet full of vegan and vegetarian options. Best part is going back for seconds has never been easier. My favorite finds here: jackfruit pockets (YUM), and for dessert cupuacu creme.

Supren Verda

Really great buffet with more raw food options, all vegan, only a few dishes with soy. Has a lovely seating area and vibe, and is a great place to go if you want to eat clean and feel satisfied. I didn’t get a chance to try their desserts but they sounded amazing.

 

 

 

In Salvador:

Rango Vegan

I absolutely adored this place! My friends and I got to sit in a private area, and each day they have a prefixed Baina meal that is delicious and soy-free. The vegan chocolate strawberry tarts are orgasmic, so if you enjoy dessert don’t leave without one.

 

 

 

Sorverteria da Ribeira (for acai or ice cream)

We stopped by this ice cream spot with excellent reviews that was recommended by a local as a great place to get acai, and it did not disappoint. I also loved that it was near the water and away from the typical Salvador tourist spots.

Glutathione: A Powerful Antioxidant to Slow Aging & Boost Your Health

aging

 

 

 

 

If you are about that #Ageless life, or simple want optimal health…Get your Glutathione up!

Glutathione is of the most powerful antioxidants in the body – your body makes it from three amino acids: glutamine, glycine, and cysteine, and you also get it from your diet. The highest concentration of it is actually found in our intestines and is necessary for our body to properly absorb calcium. Some of the key benefits: Prevents damage to cells, slows aging, detoxifies the body including helping with removal of heavy metals, balances and boosts immunity, reduces inflammation. 

Glutathione gets depleted as we age, with excessive stress, poor “junk food” diet, exposure to environmental toxins, within chronic inflammatory diseases or specific conditions like autoimmune diseases, and also with over-exercise. Being exposed to or taking a lot of medications can also deplete glutathione.

Chile, so how do we boost the levels we have? To start where possible reducing your exposure to environmental toxins, remove processed and junk foods from your diet, get adequate sleep, exercise regularly, and  take steps towards healing any chronic conditions. Consume sulfur containing foods cabbage, garlic, onions, spinach, all the cruciferous vegetables like Brussels sprouts, cauliflower, kale, watercress and mustard greens.

Increasing your intake of vitamin C is important, as vitamin C helps reprocess glutathione by converting oxidized glutathione back to its active form. One Canadian research study showed that when subjects consumed 500–1,000 mg of vitamin C daily for 13 weeks, this lead to an 18% increase of glutathione in white blood cells.  Supplementation can also help to boost glutathione – but you cannot supplement it directly, you need to supplement building blocks that help the body create it like N-acetyl-cysteine, alpha lipoic acid, L-glutamine, or Silymarin (from milk thistle). Other important nutrients to support production include: B vitamins and selenium. -XO Raw Girl 

PS. My calendar is still open to take FREE one on one calls. If you are a woman 30+ interested in transforming your health, getting clarity about what diet and exercise is best for you, and creating healthy rituals that stick, SIGN UP HERE.

References: 

Jones DP, Coates RJ, Flagg EW, Eley JW, Block G, Greenberg RS, Gunter EW, Jackson B. Glutathione in foods listed in the National Cancer Institute’s Health Habits and History Food Frequency Questionnaire. Nutr Cancer. 1992;17(1):57-75.PubMed PMID: 1574445.

Lenton KJ, Sané AT, Therriault H, Cantin AM, Payette H, Wagner JR. Vitamin C augments lymphocyte glutathione in subjects with ascorbate deficiency. Am J Clin Nutr. 2003 Jan;77(1):189-95. PubMed PMID: 12499341.

Mårtensson J, Jain A, Meister A. Glutathione is required for intestinal function. Proc Natl Acad Sci U S A. 1990 Mar;87(5):1715-9. PubMed PMID: 2308931; PubMed Central PMCID: PMC53553.

Moine, L., Rivoira, M., Díaz de Barboza, G., Pérez, A., & Tolosa de Talamoni, N. (2018). Glutathione depleting drugs, antioxidants and intestinal calcium absorption. World journal of gastroenterology, 24(44), 4979–4988. doi:10.3748/wjg.v24.i44.4979

How Understanding Your Metabolic Type Can Boost Your Health 

diet

 

 

 

 

 

 

 

 

As a practitioner seeing thousands of clients, you quickly learn that one diet does not fit all. Bio-individuality is the belief that each individual has unique dietary needs dictated by genetics, ancestral diet, environment, and also any deficiencies and chronic conditions. Although it can be hard to lay down hard and fast dietary rules that apply to all, not consuming too much sugar, salt, processed foods, dairy, and gluten is a generally great rule for anyone to reduce inflammation, maintain weight, and remain disease-free. To take it a step further and consume a diet that is tailored to your unique needs and helps to build muscle and shed fat is an entirely different challenge. Metabolic typing is one way to gain insight into how to do this effectively. In short, its another tool that can help you #liveyourbestlife. There are three metabolic types: 

  1. Fat & Protein Efficient
  2. Carbohydrate Efficient
  3. Dual Metabolism 

Fat and protein efficient individuals often have a family history of diabetes or alcoholism as this is the only type that can contract those health conditions. Fat & protein efficient types do better with lower carb diets and ensuring that their intake of refined sugar, refined carbs, and alcohol are minimal. This type fits the majority of people, and should feel amazing on more protein and fat, and a minimal amount of carbs. Ideal macros are  around 50% protein, 25% carbs, 25% fat. 

If you are carbohydrate efficient your body runs more effectively on carbs as fuel. So a diet higher in good quality non-refined carbs with moderate amounts of protein and fat would be more ideal for you. Many people who feel amazing on plant-based diets are carbohydrate efficient as vegan and vegetarian diets usually incorporate more whole grains, legumes, vegetables and fruits, and more moderate amounts of protein. The ideal macronutrient ratio for this type is around 68% carbs, 20% protein, and 12% fat.

Last but not least, Dual Efficient metabolic type folks are usually professional athletes or highly athletic individuals. These types can consume a completely balanced intake of fat, protein, and carbs and stay optimal so macros can be 33.3% fat, protein, and carbs. Their bodies’ can thrive on any kind of fuel.

Fat and protein types usually have ancestors that lived in colder climates, while carb efficient types may come from tropical or warmer climates. The most accurate way to determine your metabolic type is through blood screening and evaluation of a full lipid panel. Once you have your type, it’s important to consume enough calories to keep your metabolism high, and eat high quality whole foods, especially if you have any chronic conditions. For best results, removing dairy and gluten is advised. 

-XO Raw Girl

 

PS Interested in transforming your health and working me to get clarity on the best diet and exercise for you? My calendar is open for the next two weeks for FREE one on one calls. Secure your spot HERE.

References: 

Goglia, P. (2003). Turn up the heat: Unlock the fat-burning power of your metabolism. New York: Penguin.

That Time I Got Bit By a Scorpion…

healing

I’m BAAAACK 🙂 and I feel amazing. Had an incredible time in Brasilia and Salvador Bahia, ate incredibly fresh and delicious fruits and veg, slept a lot, partied like it was 1999, got some beach time, and also came back with a crazy healing story. I’ll be sharing my list of top places to eat soon, but first…

I got bit by a scorpion. Twice. LOL. Chiiiiiile, I’m not kidding.

The weirdest part was I didn’t know it until later, because it bit me while I was sleeping. I woke up one night before we went to Salvador sweating and with a slight fever but didn’t think anything of it until later.

When I first traveled to West Africa I was sure I was going to get malaria, because mosquitoes love me. Luckily I always travel with my die hard DIY natural mosquito repellent. I saw two bites on my left leg near the ankle the next day and assumed a mosquito found a sweet spot. Then I proceeded to live my best life, dancing til AM, eating out, and exploring for four days before I realized something was OFF about this “mosquito bite.” My ankle and foot was swelling and the bite areas were really red.

When me and my crew got back to Brasilia I went to the hospital–luckily I always carry travel insurance. The doctor who saw me happened to be vegan, so I was assured for a hot second until she proceeded to prescribe an anti-histamine (ok cool) , anti-inflammatory (sure makes sense) – and here’s the kicker 40 mg of Prednisone (WTF). I had my friend translating have her explain herself as I knew enough to know that prednisone is a really toxic drug that can cause extreme weight gain, hormonal imbalance, water retention / bloating and more. It’s used a lot for auto immune conditions but also too widely used for a range of other things including inflammatory conditions.

After all my blood tests came back normal I finally agreed to allow them to administer the first round of meds via IV. My friends were really worried, heck I was worried as I had no idea what to do at that moment about scorpion venom chilling in my body.

Once I got back to where we were staying I used bentonite clay to suck out more of the venom and within two days with some prayer and TLC the swelling went down. Here’s where things got funky. I knew taking prednisone was like taking poison after researching it further so I stopped after Day 2 as it was making me feel crazy even though the doctor wanted me to take it for 5 days. Once I stopped taking it, two days later on the way home to DC both of my feet started to swell and I felt like my body was holding onto water.

I got back Sunday and Monday morning I was in the health food store. The nice clerk who helped me find what I was looking for told me a story of a female friend of his who went from 110 to 200 pounds within weeks of taking prednisone. This further confirmed my decision to toss those meds in the trash can. I bought stinging nettle (more on this soon), and more reishi powder- both of which are powerful natural anti-histamines. I also started hoovering a ton of potassium and eating only raw foods because I knew that the prednisone had disrupted my sodium-potassium balance. Yesterday my feet and legs were finally back to normal. I plan to be detoxing for the next week.

This experience gave me deep empathy for what most patients feel when prescribed medication in a crisis – that feeling that you have no other option can be real! It also renewed my commitment to deeper study of all things natural healing so I can help others. I was able to figure out what herbs could do a BETTER job than prednisone without crazy potential life-altering side effects. I tell you all of this to say THERE ARE OTHER OPTIONS. If you ever in a bind please find a practitioner and do your research. I’m just soooo grateful right now that my knowledge of natural healing, stubbornness (LOL), and intuition prevented me from doing extreme long term damage to my body.

-XO Raw Girl

P.S.

I’m opening up my calendar the next two weeks to take one on one calls as Staying Ageless 30+ is coming back for the fall & I’m taking new clients! If you are a woman 30+ ready to transform your health, sign up to chat with me HERE.

The Benefits of Cacao

cacao

Imagine having a chocolate craving, and having an entire cacao TREE? 

I never realized how much labor goes into the process from plant to chocolate fix. First the pod has to be cracked open, beans extracted and in some cases fermented for several days followed by drying for up to a few weeks depending on how moist the climate is. After that, the dark brown cacao beans can be ground up into cacao nibs which can be raw or roasted! When the nibs are roasted and combined with other ingredients to create a liquor, then sugar can be added to make chocolate bars in molds. Whew! Sounds like a lot of work. During chocolate manufacturing cacao butter and oil are by products of this process and is used in cosmetic products and pharmaceuticals. 

In general, I enjoy cacao and always encourage my clients to get their chocolate fix, the natural way. As you heard described in the process if you are consuming raw cacao nibs or raw cacao powder, you will be getting your chocolate fix with the most potent and natural form of chocolate, pre-roasting phase without added sugars or fillers. Unlike many chocolate products, cacao nibs are naturally low in sugar. They’re also a good source of fiber, antioxidants, protein, healthy fats, and are rich in many minerals, including iron, magnesium, phosphorus, zinc, manganese, and copper. Magnesium is a mineral needed for over 300 different enzyme reactions in our bodies but many of us are deficient. Most women actually crave chocolate around PMS because of the Mg it provides – as adequate Mg is helpful for relieving anxiety. 

Some of my favorite ways to indulge include raw chocolate mousse, smoothies with cacao powder, and adding cacao nibs to an acai bowl or smoothie bowl. Who else can’t live without cacao? -XO

P.S. I can’t believe I’m leaving in three days! I can’t believe how fast the time has gone by. It’s been fun discussing some of my favorite Brazilian fruits / foods.  I’m going to enjoy the rest of the time I have left and I’ll fill you guys in on any awesome finds when I get back. If you would like to check out what I am getting into follow me and check out my stories on Instagram. 

Reasons to Love Brazil Nuts: Selenium!

brazil

Did you know just having one or two Brazil nuts a day can give you the daily dose of selenium you need? Yep! A single Brazil nut generally contains 68 to 96 micrograms (mcg) of selenium, and the daily recommended adult allowance is 55 mcg. Selenium is a powerful mineral and antioxidant that plays a critical role in our metabolism and thyroid functioning and helps protect the body from damage caused by oxidative stress. Autoimmune thyroid conditions like Hashimotos are often associated with selenium deficiency and when selenium serum levels are low, risk increases for hypothyroidism.

Here’s a geeky fact: the amount of selenium in your Brazil nuts or other plant-based foods can be high or low depending on how much is in the soil where it’s grown! A research study showed that the selenium concentration in the soil was influenced by the pH of the soil. While a single Brazil nut from the Amazonas State region provided up to 288% of the recommended intake, in the Mato Grasso State region they provided only 11%. 

In addition to selenium, brazil nuts also contain copper, phosphorous, manganese, zinc, magnesium, vitamin E and more. 

 

Reference:

Junior, E. S., Wadt, L., Silva, K., Lima, R., Batista, K., Guedes, M., . . . Guilherme, L. (2017). Natural variation of selenium in Brazil nuts and soils from the Amazon region. Chemosphere, 188, 650-658. doi:10.1016/j.chemosphere.2017.08.158

Silva, S., & Tassara, H. (1998). Fruit in Brazil. São Paulo, SP: Empresa das Artes.

Brazilian Fruit: Camu Camu

I used to do shots of camu camu powder in my office regularly. 

When working at a wellness center me and my dietitian colleagues would sometimes have patients come in that were really under the weather, and if anyone was paranoid that their immunity was low, they knocked on my door. Cause I had the goods – my office was stocked with all kinds of herbs and supplements – LOL. We’d mix the powder with fresh orange juice, water, or whatever we had on hand and throw it back. One teaspoon of camu camu has up to 750% the RDI of vitamin C. I’m big on the benefits of megadosing vitamin C, especially from natural sources, because of the laundry list of #Ageless benefits for skin (vitamin C is necessary for collagen production), accelerated healing, immunity, energy and other side benefits. 

Camu camu is a low-growing shrub found mostly in swampy or flooded areas and produces tart berries as fruit. These berries are very acidic and usually not consumed in their natural form. Instead more folks get down with it in the form of juices, purees, pulp, and powder. In several research studies, camu camu was shown to have the highest antioxidant capacity of Brazilian fruits examined. Other research was conducted looking at the antioxidant capacity of ripe vs. unripe camu camu pulp. The most efficient antioxidant capacity was observed in ripe pulp but both (ripe and unripe) showed a higher ability to suppress free radicals more efficiently than other sources of natural antioxidants, and thus can be used to decrease oxidative stress.

Camu Camu powder can be a bit tangy and may even seem to have a bitter aftertaste, but it’s still a staple superfood I occasionally include in my #Ageless regimen. 

 

References: 

Langley, P. C., Pergolizzi, J. V., Jr, Taylor, R., Jr, & Ridgway, C. (2015). Antioxidant and associated capacities of Camu camu (Myrciaria dubia): a systematic review. Journal of alternative and complementary medicine (New York, N.Y.), 21(1), 8–14. doi:10.1089/acm.2014.0130

Genovese MI, Da Silva Pinto M, De Souza Schmidt Gonçalves AE, Lajolo FM. Bioactive compounds and antioxidant capacity of exotic fruits and commercial frozen pulps from Brazil. Food Sci Technol Int 2008;14:207–214

Rodrigues R, Papagiannopoulos M, Maia J, Yuyama K, Marx F. Antioxidant capacity of camu-camu [Myrciaria dubia (H. B. K.) McVaugh] pulp. Ernährung/Nutrition 2006;30:357–362 

 

The Many Reasons to Love Avocado

avocado

If I had to profess my undying love to any particular fruit or veggie, it would be a hard call between avocados and coconuts. What is not to love about this amazing creamy fruit that can be combined with both sweet and more bitter meals. Plus I can make yogurt or pudding with it, smoothies, and add it to salads. Since I have long been liberated from Standard American Diet purgatory and processed food addiction, avocados do for me what ice cream or yogurt does for die hard dairy lovers. The creamy texture, literally makes my heart sing, and ears perk up when I hear someone say the lovely name avocado.  Oh, and the joy of cutting one open and it being completely perfect! I could go on and on. I know I’m tripping, but I really love them that much. They are also on my list of aphrodisiacs, so perhaps (***clears throat and bats eyelashes***), avocados are exciting for me in more ways than one. For grown folks only: the name avocado comes from the Aztec word ‘ahuacatl’ which, um, literally, um, means testicle (I don’t like that word, hence the hesitation). I assume you can guess that avocados got the name from the way they look. So beyond just eating avocados, you also have the option to make some dirty jokes about them. LOL.

So what groovy benefits do you get from eating avocado, which is also known as ‘alligator pear’? Well, they happen to be one of the healthiest foods on the planet! Avocados contain 25 essential nutrients including vitamin A, B, C, E, K, copper, iron, phosphorous, magnesium, potassium, protein, phytochemicals, and fiber. You would actually need to eat at least two bananas to get the amount of potassium in one avocado. Avocados have a large fat content, almost twenty times the amount of fat in other fruits but they are extremely good-for-you monounsaturated fats. People often worry that because of this avocados will make you gain weight. Not the case, but they are calorically dense for a fruit, and like all good things, moderation is important especially if trying to achieve a balanced plant-based or omnivore diet. 

Onto the long list of fabulous things avocado can do for you health wise. Some key benefits of including them in your diet: maintaining a healthy heart and reducing risk of heart disease, efficiently lowering bad cholesterol and boosting good cholesterol, helps to regulate blood pressure levels, has anti-inflammatory properties that help ward off inflammation related diseases, promotes eye health and prevents macular degeneration, consumption helps to regulates blood sugar levels, reduces the risk of stroke because of high levels of folate, protects against breast cancer and has been shown to inhibit prostate cancer, contains glutathione which fights free radicals in the body, boosts immune system, slows aging (my fav), and encourages a healthy nervous system. If all of those benefits alone were not a mouthful add to that the fact that avocados are known the world over for boosting the health and natural glow of your skin.

My challenge this week in Brazil: How many ways can I eat huge avocados that are as large as my head? While I go off to work on that, I hope you have now been convinced that avocados are an awesome food to add to your diet. As much as I would love to keep my love for them all to myself, I know there’s more than enough love to go around so you can count on me to continue spreading the gospel. -Xo