Tags
acne aging anti-aging beauty detox diet exercise fasting healing health healthy lifestyle healthy living healthy recipes inspiration juicing Living la Vida Raw meditation mindfulness Move Your Body Natural Beauty natural cures Natural Cures natural remedies nutrition nutritionist parasites raw raw food Raw Food for Thought raw foods raw girl Raw News raw recipes Raw Spirit Recipes skin spirulina stress vegan vegan lifestyle vegan recipes vegetarian Veggie Love wellness yogaNewsletter Sign-up
Author Archives: rawgirl
How to Eat to Boost Your Brain Health
Y’all should know by now, I love a good SHE-RO story. Dr. Terry Wahls, is a real life super woman who harnessed the power of whole foods to heal herself of Multiple Sclerosis, an autoimmune condition that slowly causes degeneration of the body and brain. I’ve been studying brain health lately and have been fascinated with how to eat to protect and boost brain functioning. When she was ill, Dr. Wahls researched until she discovered that B vitamins, sulfur, and antioxidants were key in restoring the optimal function of her brain cells. Dr. Walh’s diet includes meat, but can be adjusted for those of us committed to plant-based living.
In her original diet she includes: 8 oz animal protein: chicken, fish, lamb, beef, shellfish, eggs, etc. and 4oz of vegetable protein. I modified that to 8-10 oz of veggie protein if you are plant-based; and if you are a meat-eater I would at the additional side note that you should strongly consider purchasing organic meat.
Here’s my translation of her diet sans the meat:
5 cups green vegetables and leaves: Kale, collards, mustard greens, turnip greens, cabbage, red cabbage, Chinese cabbage, broccoli, cauliflower, Brussels sprouts, radishes, turnips, kohlrabi, bok choy, leaf lettuce, beet greens, spinach, romaine, other greens, turnips/rutabaga
1 cup other sulfur rich vegetables: onions, mushrooms, leeks, shallots, chives, garlic. (Addition to this list: eggs, preferably organic if you are vegetarian.)
3 cups bright colors/color all the way through: beets, tomatoes, peppers, melons, strawberries, other berries, blue potato, black grapes, blueberries, pomegranate, mulberries, elderberries, blackberries, nectarine, peach, plum, etc.
8-10 oz vegetable protein: nuts, seeds, soy milk, almond milk, filbert milk, cashew milk, nut butters, tofu, legumes/beans, quinoa
Fats and oils: olive oil, flax seeds, coconut oil, ghee
Herbs and Spices: salt, pepper, herbs, spices
Sea vegetables: 1 serving daily: .-1/2 tsp. kelp powder, or dried seaweed, or kombu in soup, or nori, etc.
Even if you do not have MS, this diet sounds like an amazing way to thrive. Keeping these guidelines in mind at the very least lets us know what our brain needs to function at its best. I would add to this regimen supplementing with a daily multivitamin, omega-3 fatty acids (DHA & EPA which can be from algae if vegetarian), B12 (especially if vegan), and drinking half your body weight in ounces of water daily. On her hunter-gatherer diet designed to support her brain cells and mitochondria, Dr. Wahls, went from wheel chair bound to biking miles in a relatively short period of time. Watch her amazing TED Talk below to learn more:
All New One-on-One Coaching!
Hey you,
I have some news. Awhile back I stopped taking clients one-on-one. Being in school, soaking up incredible knowledge about nutrition and the human body has been my focus the last couple years. Super excited that in a few short months, your girl will be a full-fledged Holistic Nutritionist! That’s right! Woop Woop!
I have learned a heck of a lot and I am looking forward to sharing that knowledge to help you heal, transition, or simply live your best life. In order to ease into the transition I have re-launched my one-on-one sessions via Skype or in-person at my new office. YES! I have an office. Really happy to be joining forces with the Wellness Cooperative in Alexandria, VA, to take nutrition clients starting April 1st. The office is located at 309 S. Washington Street in Old Town Alexandria, and they offer a range of services including massage, facials, and acupuncture.
I will be offering holistic nutrition sessions to help you transform your health. If you want an in-depth check-up to see what deficiencies you may have, how you can increase your energy, or use nutrition and lifestyle to relieve stress, heal from a medical diagnosis, or even lose weight, we are on the same page lady. I’m also including sessions geared towards transitioning to VEG and will be adding in some consultations designed to help those struggling with breakouts, acne, or problem skin. My goal is to leave you with the information and tools to achieve real results. Are you ready to transform your health? Check out some of the testimonials I have received thus far about my consultations. More to come! -XO
Services (click to learn more):
Transform Your Health Nutrition Tune-Ups
Jumpstart into a Plant-Based Diet
How Kudzu Can Help Curb Binge Drinking
Did you know that 56% of adults age 18–44, are current regular drinkers, and thirty percent of current drinkers report drinking excessively? (Naimi et al., 2003; Schiller et al., 2012). Although drinking alcohol is very normalized in our society, alcohol can be toxic to the body especially when abused. In 2013, one study asserted that consuming excessive alcohol is actual the leading cause of illness worldwide, (Shield et al., 2013). Generally, when we think about seeking help or rehabilitation from excessive drinking we do not immediately think of herbs or supplements. However, amazingly enough, the Japanese herb kudzu has been used to treat drunkenness and alcoholism since 600 A.D. and has modern day research to back up its’ effectiveness.
So what is kudzu? Kudzu, also known as Japanese arrowroot is a plant native to Eastern and Southeast Asia characterized by coiling, climbing, perennial vines. Where it grows wild it is considered a weed because of its’ rapid growth rate and ability to cover trees and shrubs quickly. Kudzu was introduced to North America in 1876 to help with soil erosion, but it’s root, flower, and leaf can actually be used to make medicine. Kudzu can be used to treat excessive alcohol binge drinking, dependence, or alcoholism, along with helping to reduce common symptoms of a hangover like headaches, vomiting, or dizziness, (WebMD.com, 2018). In addition to assisting with alcohol related issues, kudzy can be used for heart or circulatory problems, chest pain, upper respiratory problems, along with skin issues such as rash or psoriasis, (WebMD.com, 2018).
There are several research studies that have been conducted that offer evidence that kudzu is an herbal remedy that should be considered when working to treat alcohol dependence. In a Harvard Medical School study, kudzu was found to decrease the desire to consume alcohol pretty rapidly; within 90 minutes of taking 1,000 mg kudzu extract capsules three times daily. Another study, conducted on 17 men who were diagnosed with alcohol dependence showed a 34-57% reduction in drinking with kudzu treatment, with effects observable by the second week of the study. “Kudzu also doubled the number of consecutive days of abstinence,” (Lukas, S., et al, 2013). In another study, “heavy” alcohol drinkers, both male and female, were treated with either placebo or a kudzu extract for 7 days and then given an opportunity to drink their preferred brand of beer. Those who received kudzu extract, had a significant reduction in number of beers they consumed, (Lukas, S. et al, 2005). Related to binge drinking, one study involving 20 individuals who consumed 15 drinks per week or had 2 or more binge drinking episodes per week were treated with 2g of kudzu extract 2.5 hours before drinking and their drinking almost reduced by half. “In Kudzu group the consumption reduced from 3.0 to 1.9 beers approximately,” (Penetar, D.M. et al, 2015).
Although more research from wider samples may be needed to verify the complete efficacy of kudzu, it’s clear that there are benefits to considering kudzu as part of alcohol dependence or binge drinking treatment. Some advantages that treating with kudzu may have include low incidence of any side effects, a milder more natural alternative to harsher medications, and it tends to produce results within a short timeframe which helps to keep motivation high during the recovery process, (Lukas, S. et al, 2013). When utilizing kudzu as treatment for alcohol dependence, the extract is generally used up to 1,000 mg three times daily for results. As with all interventions, it’s important to consult with a practitioner and address other aspects of health or nutrition to bring the body and cravings into balance. Within alcohol dependence, working with a support group or therapist can provide additional support to ensure a full and long term recovery. -XO Raw Girl
References:
Lukas, S. E., Penetar, D., Su, Z., Geaghan, T., Maywalt, M., Tracy, M., … Lee, D. Y.-W. (2013). A Standardized Kudzu Extract (NPI-031) Reduces Alcohol Consumption in Non Treatment-Seeking Male Heavy Drinkers. Psychopharmacology, 226(1), 65–73. http://doi.org/10.1007/s00213-012-2884-9
Lukas, S. E., Penetar, D., Berko, J., Vicens, L., Palmer, C., Mallya, G., . . . Lee, D. Y. (2005). An Extract of the Chinese Herbal Root Kudzu Reduces Alcohol Drinking by Heavy Drinkers in a Naturalistic Setting. Alcoholism: Clinical & Experimental Research, 29(5), 756-762. doi:10.1097/01.alc.0000163499.64347.92
Naimi TS, Brewer RD, Mokdad A, Denny C, Serdula MK, Marks JS. Binge drinking among US adults. J. Am. Med. Assoc. 2003;289:70–75.
Penetar, D. M., Toto, L. H., Lee, D. Y.-W., & Lukas, S. E. (2015). A Single Dose of Kudzu Extract Reduces Alcohol Consumption in a Binge Drinking Paradigm. Drug and Alcohol Dependence, 153, 194–200. http://doi.org/10.1016/j.drugalcdep.2015.05.025
Schiller JS, Lucas JW, Ward BW, Peregoy JA. Summary health statistics for U.S. adults: National Health Interview Survey 2010. National Center for Health Statistics. Vital Health Stat. 2012;10(252)
Shield KD, Rylett M, Gmel G, Kehoe-Chan TA, Rehm J. Global alcohol exposure estimates by country, territory and region for 2005–a contribution to the Comparative Risk Assessment for the 2010 Global Burden of Disease Study. Addiction. 2013;108:912–922.
Sun S-M. Beiji-Quianjin-Yaofang. circa 600 AD.
WebMD.com. (n.d.). KUDZU: Uses, Side Effects, Interactions and Warnings. Retrieved March 07, 2018, from https://www.webmd.com/vitamins-supplements/ingredientmono-750-kudzu.aspx?activeingredientid=750&activeingredientname=kudzu
Depressed? You May Need Folate
Have you ever gotten a fever? Afterwards do you say you are a “fever survivor”? Mostly likely not, because you are aware that the fever is just a symptom caused by something deeper whether it be a virus or bacteria; and that it will eventually go away. In a society that thrives on labels and treats them like a badge of honor, it’s important to note that some conditions are not diseases; rather they are indicators of a deeper underlying problem or imbalance. In the same manner, depression is not a disease, it’s a symptom, (Hunninghake et al, 2016).
There are many reasons why depression occurs and there are also different forms. There is depression caused by an external crisis, trauma, or situation, depression that is due to toxic overload, depression that stems from imbalanced gut flora, elevated copper levels, hypoglycemia, and much more, (Lipski, 2015). When it comes to nutrients there has been research surrounding several nutrients that may be key in the prevention of and in the recovery from depression. Folate or B9, is one nutrient that has been researched in connection with depression, as around one third of all people with depression have low folate levels, (Lipski, 2015). There are many nutrients involved in the process of producing neurotransmitters, some of which are feel-good chemicals such as serotonin and dopamine. One of the most important nutrient groups is the B Vitamins, to which folate belongs.
“Along with vitamins B6 and B12, folate helps break down the amino acid homocysteine,” (Harvard, 2007). Homocysteine is an amino acid found in blood plasma, and high levels of it are believed to increase the chance of heart disease, stroke, Alzheimer’s disease, and osteoporosis, (Harvard, 2007). Folate can be critical in treating some cases of depression because it helps to increase serotonin levels, increases production of stress hormones, dopamine which controls the pleasure center of the brain, and melatonin, needed for restful sleep.
Although low folate affects around one-third of those depressed, not all will respond favorably to folate supplementation. Some people carry a variant gene that prevents them from making full use of the folate in their diet and research suggests that this gene is associated with schizophrenia, depression, and bipolar disorder, (Harvard, 2007). The people who respond the best to folate supplementation are usually those who get less relief from taking antidepressants, (Harvard, 2007). And also includes those whose methylation cycle is in overdrive, (Hunninghake et al, 2016). What is methylation? Imagine billions of little on/off switches inside your body that control everything from your stress response and how your body makes energy from food, to your brain chemistry and detoxification, (Corey, 2015). That in a nutshell is methylation and de-methylation. Some characteristics of individuals who fit into this category include: non-competitive, have dry eyes, high anxiety, low libido, may have sleep disorder, hyperactive, deal with neck/ head pain, estrogen intolerant, underachievers at school, and have a high pain threshold, (Hunninghake et al, 2016).
When taking folate for depression it will most likely not be necessary to take more than a daily multivitamin that includes the recommended daily value of 400 mcg per day for adults, 600 mcg per day for pregnant women, (Harvard, 2007). Folate should be consumed with food, and should not be taken if you are taking medications for the treatment of seizures, (Lipski, 2015). Apart from that, doses much higher than the daily recommended allowance—up to 15 mg a day—haven’t been shown to cause serious side effects, (Harvard, 2007). In addition to any supplementation of any nutrient that the body may need, exercise is the number one recommended intervention for those experiencing depression and can immediately improve mood if performed daily. Other important interventions for depression that may be useful include vitamin D, B12, omega-3 fatty acids, probiotic & prebiotic foods to balance gut flora, and chromium, (Lipski, 2015).
It’s very important to consult with your doctor if you are currently taking medications to ensure additional supplementation will not interfere with your current doses. If you, or someone you know is suffering from depression, make sure you consult with a practitioner to find the right interventions for you. The great news is, you are not alone, and nutrition can offer excellent support to preventing and recovering from depression. -XO Raw Girl
References:
Corey, M. (2015, April 09). Methylation: Why It Matters For Your Immunity, Inflammation & More. Retrieved February 20, 2018, from https://www.mindbodygreen.com/0-18245/methylation-why-it-matters-for-your-immunity-inflammation-more.html
Hunninghake, R., Dr., Zauderer, A., Dr., & Riordan Clinic. (2016, November 16). Molecular Basis for Depression. Retrieved February 20, 2018, from https://www.youtube.com/watch?v=NZu35pG4AhI
Folate for depression. (2007). The Harvard Mental Health Letter, 23(9), 5.
Lipski, L., Dr. (2015). Anxiety & Depression. Retrieved February 20, 2018, from https://learn.muih.edu/courses/6181/pages/module-2-affective-disorders-overview?module_item_id=164924
Butterbur: A Potent Herbal Remedy for the Prevention of Migraines
If you’ve ever had a migraine, you know the sorrow they can bring. Between the horrible throbbing, the flashing or bright spots, sensitivity to light and sound, or the feeling that if you move one inch life as you know it will be over, there’s no way to miss a migraine. Migraines have more distinct and intense symptoms from regular headaches and for some people can last up to 72 hours. Sometimes migraines are also accompanied by dizziness, nausea, and or vomiting. All of these unsavory symptoms, leave those who suffer from regular migraines actively searching for medications or therapies that work. What most people don’t know, is that sometimes migraines are caused by the every medications intended to relieve them. Migraines can also be triggers by food additives, hormonal imbalance, alcohol, thyroid imbalance, stress, hypoglycemia, food allergies, and more, (Lipski, 2018). There are are myriad of reasons why someone can get a migraine, and for each individual diet, environment, toxins, health conditions and more would need to be assessed to find the triggers and underlying cause.
One amazing natural remedy that has been proven by research to be effective in preventing migraines is butterbur (Petasites hybridus), also known as blatterdock, bog rhubarb, bogshorns, butterdock, and pestwurz, (Sutherland, A. et al, 2010). Butterbur has been used for centuries to address a range of conditions. In the Middle Ages it was used to treat fever and bubonic plague, and later was used for cough, asthma, lung disease, seasonal allergies, lung diseases, urogenital tract spasms, aches and pains, dysmenorrhea, and gastrointestinal afflictions, (Sutherland, A. et al, 2010). Because butterbur is anti-inflammatory, vasodilatory (meaning it widens the blood vessels, lowering blood pressure), antispasmodic (contains ingredients that can cause smooth muscles to relax), it is ideal for migraine prevention.
One study, conducted in Germany involved 60 patients, and 33 took 50 mg standard butterbur extract twice daily. After eight weeks the patients taking butterbur had a 61% decrease in the occurrence of their migraines, (Platt, 2008). Another study conducted on 108 children and adolescents between the ages of 6 and 17 administered 50-150 mg of butterbur daily for four months, and 77% of patients who took the extract reported the frequency of their migraines decreased by 50%, (Platt, 2008). Thus butterbur has been proven safe for both adults and children in the prevention of migraines. However, it’s important that the butterbur used is commercially processed. Raw, unprocessed butterbur actually contains harmful pyrrolizidine alkaloids when have been shown to cause chemical-driven liver damage in humans, (Sutherland, A. et al, 2010). For migraine prevention in adults butterbur extract can be taken 50-75 mg twice daily, and for pediatric use, 50-150 mg daily, (Sutherland, A. et al, 2010).
In addition to butterbur, there are other therapies, nutrients, or supplements proven by research to be helpful in the treatment of migraines. Some of these include: aerobic exercise, relaxation training, acupuncture, cognitive therapy, biofeedback, and supplementation with with Coenzyme Q10 or riboflavin (B2), (Lipski, 2018). A migraine is not a disease; it’s important to recognize that it is a process that could have multiple triggers and could be complex, or very simple, (Lipski, 2018). Keeping this in mind, just as with any other health condition, it’s really important to have a health practitioner look holistically at your life to truly determine your potential triggers, and how best to create a tailored approach to prevention of migraines. – XO Raw Girl
References:
Lipski, L., PhD. (n.d.). Nutr 636: Migraine Headaches; Asthma of the Brain. Retrieved February 06, 2018, from https://learn.muih.edu/courses/6181/pages/module-1-migraine-headaches?module_item_id=164916
Neustadt, J., Oliff, H. S., & Blumenthal, M. (2005). Butterbur Extract Effective for Preventing Migraines in Adults and Children. Herbalgram, (67), 28-30.
Platt, C. (2008). PREVENTING MIGRAINE PAIN with BUTTERBUR. (cover story). Life Extension, 14(8), 82-90.
Sutherland, A., & Sweet, B. V. (2010). Butterbur: An alternative therapy for migraine prevention. American Journal Of Health-System Pharmacy, 67(9), 705-711. doi:10.2146/ajhp090136
Daily On-The-Go Meditations with Shine!
For years I’ve been a mediation and mindfulness junkie. It’s safe to say that mindfulness techniques have changed my life and allowed me to deal with stress in a more productive manner. So when I was asked to be a part of offering amazing meditations to the world, of course I said “YES!” I’m ecstatic to announce I’ve been working with the lovely team at Shine Text to voice mindfulness meditations for their brand new app! Shine sends you free daily text messages with motivational quotes, positive affirmations and actions you can take every morning. Their text messages reach millions of users and now with their new app, they are offering mindfulness moments and challenges to help us refocus on the present moment and have the best day possible.
You can download their app now, and you’ll hear my voice on any of the FREE meditations, or in the “Get Fulfilled Challenge.” I also wrote an article for Shine, about my personal struggle with success addiction and the journey to fulfillment which you can read HERE.
-XO Raw Girl
3 Tips to Maximize Your Nutrition for Intense Training
Anyone out there getting a jumpstart on 2018 fitness goals? Starting last week, I’ve been up daily at the crack to move my body for Bootcamp at Core Power Yoga. I signed up to get my mind and body focused and ready for the challenges of the forthcoming year. In bootcamp, we are encouraged to complete a second activity each day, so last week I exercised for two and a half hours several days of the week. It sounds like a lot right? If you are tired just reading this, I totally feel you!
The saying “mind over matter,” started to ring true on the last day of the first week of bootcamp, when all I wanted to do is curl up with my bff, my pillow, and catch some extra sleep. It wasn’t necessarily just because I was tired, or that I was achy and sore in strange places, my mind was literally just saying NO. I ignored it, squirmed out of bed anyway and completed week one! Now that we are on week 2, I’m very aware that showing up is about 99% of the battle.
During week one, I’ve been implementing a few things to help me keep my energy high and to ensure I am getting adequate nutrition and get maximum benefits from my workouts. Below’s a few tips that can help get you through the good kinda hurt with a little bit more ease. -XO Raw Girl
- Replenish Your Electrolytes. When we exercise our body needs to replenish electrolytes to avoid cramping, and maintain proper function of the digestive, nervous, cardiac, and muscular systems. You can buy drinks or powders to assist with this, or do what I did and make a poor-man’s electrolyte drink with what you have at home. All you need to do is add a pinch of salt to your water and squeeze a wedge of lemon or lime. If you can taste the salt in your water you’ve added too much.
- Take Your Vitamins Pre-Workout. Week one I experimented with taking two packets of Emergen-C in water just before bootcamp, and some days without. I noticed that without fail on the days I got my vitamins in before my workout my energy was more consistent and I was able to sustain it throughout the workout. Grabbing fruit or a pre-workout drink is recommended and taking a multivitamin that includes the daily value for key nutrients along with it may give you an extra boost!
- Keep a Food Diary & Track Your Nutrient Intake. The process of recording everything I eat has been an eye-opener. What keeping a food diary does for me personally, is help me ensure I am getting enough calories and veggie sources of protein daily. There’s an awesome site called Cronometer, that I highly recommend you check out for tracking your meals, as it will give you a daily breakdown of your caloric and nutrient intake so you know if you are not getting enough of a particular nutrient.
The Acne-Free Diet on Virginia This Morning!
Look ma, I’m on TV again!
I had such a blast filming another health segment for Virginia This Morning. This time our chat was focused on my book The Acne-Free Diet and how to heal acne from the inside out. The segment aired on Monday. If you missed it no worries, you can watch right here.
It was wonderful to have the opportunity to highlight the new edition of The Acne-Free Diet! In this latest edition I added in a section on how to diagnose your acne, and what protocols can be helpful depending on the root cause. You also get my personal journey, natural remedies, juice recipes, and more! If you know anyone struggling with breakouts or chronic acne, please gift them this book for Christmas. You won’t regret it. -Xo
Healthy Action of the Week: Watch What the Health
Unless you’ve been living under a rock, you may have heard a few months back about the slew of folks going vegan, or at least vowing to do so, after watching the Netflix documentary: “What the Health.” It’s an interesting documentary that has received a lot of criticism, but I believe it’s worth watching. Your healthy action of the week is to carve out some time to watch the doc. Comment below or find me on Instagram and let me know what you think! -Xo Raw Girl
Why Mindless Eating Begins in the Checkout Line
In Mindless Eating Dr. Brian Wansink, discusses a research study published in the Journal of Market Research he conducted in which he evaluated the affect of using numbers in in-store promotions at grocery stores on buying by the average consumer. At first he thought that certain kinds of promotions might encourage more spending. He discovered after testing several options, that ANY sign at a grocery store with a number promotion regardless of the combination ie: 10 for $2 or 5 for $15, leads consumers to buy 30-100% more than they normally would. Funnily enough after publishing the study he shared that he himself was at a grocery store and was caught up in the same kind of advertising, even though he had knowledge and just published a research study on this topic. Why is this useful information for you to know? Well, you can become more aware of your choices while in the grocery store and avoid potential advertising triggers that cause you to forget all about your budget and add in extra snacks on the way out of the check out line. The other hard truth is that we all know it becomes much harder to not eat certain foods once we’ve purchased them and gotten ourselves home. So it’s always better to not purchase foods we consider junk or unhealthy so they aren’t around to tempt us. I’ve participated in mindless shopping at times, but it is usually when I do not go to the grocery store equipped with a list. So having a list and a general meal plan can help, keeping an eye out for signs or advertising that can affect your shopping habits, and shopping with an accountability partner who helps to stop the random purchases triggered by advertising.
Dr. Wansink also discusses his work with French research Pierre Chandon, on the average person’s ability to assess the amount of food they are eating. Apparently people eat more when they eat from large containers. They found that the smaller the meal, the more accurately people were able to guess the number of calories. However with larger meals people were off by 20-40%. When taking this study into the real world at fast food restaurants they determined that the more people eat, the less accurate they become at guessing the number of calories in their meals. If you are someone who chronically overeats, having a food journal and keeping an accurate assessment of the number of calories in your meals could help you be more mindful and may shock you! Plate size and portion size awareness is key as well; since we usually eat according the size of our plate it’s best to use smaller plates or take a smaller portion and seeing if that satisfies your hunger enough to stop eating. Moral of this long story is mindful eating doesn’t just start when we get home. It begins in the checkout line. So the next time you take a trip to the grocery store, take moment to prepare a list or get specific on your dietary needs before you go in so you stay focused on the healthy track. –Xo Raw Girl