Tag Archives: healthy living

You Can Have the Body You Want

Hey girl hey, Have you ever looked in the mirror and barely recognized yourself? Maybe you just had a child, or you wake up a few years after having several kids. Or maybe you just hit a certain age and … Continue reading →

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Sis, have you heard about phytochemicals? 🤔

In this two-part series, I’ll be talking about 7 phytochemicals you should know that are beneficial to you.

Phyto means plant. Phytochemical is simply a term that is used to describe all chemicals that are related to plant species. There are over 7,000 of them!

Phytochemicals are needed to protect the body from harmful substances that cause chronic conditions. They also keep the body functioning well. This is why plant-based diets can greatly reduce the risk of chronic conditions.

Here are 4 of the 7 phytochemicals that you ABSOLUTELY need to know about and where you can find them. Stay tuned for the rest.

Chlorophyll is the lifeblood of plants and a popular phytochemical that I’m sure you’ve heard of that is anticarcinogenic and antimutagenic. Green leafy vegetables and the blue-green algae chlorella are great sources. Chlorella can protect the body against ultraviolet radiation. It also normalizes body functions and has detoxification properties.

Carotenoids are found in bright red, yellow, and orange fruits such as citrus fruits, bell peppers, carrots, and other cruciferous vegetables. There are more than 600 naturally occurring carotenoids and all are tissue-specific, enhance immune response, and protect against depletion of glutathione, the body’s major intracellular antioxidant.

Catechins are found in a wide range of plants and in foods like tea, cocoa, and berries. They are most abundant in grape seed extract and green tea leaves. These compounds act as antioxidants and some can be antiviral, antimicrobial, and chemoprotective. Want a nice dose of them? Drink matcha tea. Matcha is high in a catechin called EGCG (epigallocatechin gallate).

Curcuminoids are pigments found in turmeric which have antioxidant, anticoagulant properties and also can be anticarcinogenic, antiviral, and help to reduce cholesterol. There are so many ways to get your turmeric in – but one of my favorites for the fall is making warm turmeric milk; using non-dairy milk, turmeric, cinnamon, clove, and a pinch of black pepper. -XO

Don’t forget to follow me on Instagram @therawgirl as I share lots of valuable tips on nutrition and health as a whole!

Western Medicine vs Holistic Treatment of Fibroids

diet

Chile, let’s talk about the sad state of #fibroid treatment options in the USA.

Did you know that about 20% to 80% of women develop fibroids by the time they reach age 50? And for women of color, fibroids are an epidemic. Black women are up to three times more likely than others to develop uterine fibroids. One estimate is that 25% of African-American women will suffer from fibroids by the age of 25 and a whopping 80% will have them by age 50.

The root cause of fibroids is estrogen dominance, that is, too much estrogen in relation to other hormones. This can be fueled by a range of things I see in my practice all the time including poor diet, too much consumption of refined sugar, dairy, and meat, stress and unresolved traumatic experiences (rape, molestation, abuse), taking birth control, and endocrine disruptors.

Western medicine prescribes medications, hormonal injections, contraceptive pills, or other forms of birth control to control fibroid symptoms. The kicker is that most of these interventions (especially birth control) pummels the body with synthetic hormones and furthers the growth of fibroids. In addition, at certain stages, doctors may recommend a myomectomy, hysterectomy, or Laparoscopic surgery. Less frequently recommended are less invasive medical procedures such as uterine artery embolization, or radiofrequency ablation.

Surgery is not a cure for fibroids and also there are many risks. Up to 33% of women who have surgery will need a repeat procedure. Why? Nobody counsels women that in order to achieve lasting healing you have to address the root cause by changing the lifestyle, diet, and stress levels that created the fibroids!

To reduce the size of fibroids naturally, we use herbs and supplements to rebalance the hormones, encourage stress reduction and healthy emotional processing, get rid of hormonal inputs in your diet, remove the sources of synthetic hormones and use alternative therapies that support healing. More on this soon. If you or someone you know is battling with fibroids, sign up for a free call about our Hormone Balancing Academy to learn how our team can help you.- XO

P.S Don’t forget to follow me on Instagram @therawgirl!

Dangers of Women’s Menstrual Products

detox

Hey girl hey! Let’s talk about women’s hygiene products. Your tampons and sanitary pads are harming your health, YES, you heard that right. Research shows that several women’s hygiene products such as pads, tampons, and pantyliners contain Endocrine Disrupting Chemicals (EDCs).

EDCs, like phthalates, bisphenols, parabens, and triclocarban, are chemicals that interfere with the way the body’s hormones work. EDCs are dangerous and can lead to severe harm to the body. They can harm every organ in the body, lead to cancer and endometriosis.

Many of these products also contain chlorine bleach. Conventional tampons are created using ingredients that are exposed to pesticides and fertilizers. Wild, right?

What’s the way forward then?

✔Use non-toxic products- I use chlorine-free pads. Some alternatives are menstrual cups and reusable underwear (Chile, check for those chemicals). Do your research and find sustainable and organic brands.

✔Raise awareness- Tell people about this, share posts like these on your stories, whatever way you can get the word out there

✔Learn more about EDCs and the toxins, so you can stay updated on issues surrounding them.

Do you use non-toxic menstrual products? Share some below. To learn more about your hormones and address any imbalances, check out our Hormone Balancing Academy. -XO

P.S. Don’t forget to follow me on Instagram @therawgirl. Can’t wait to connect with you:)

Benefits of Tracking Your Progress

100% raw

How many track their progress here? I’m tryna see something. Tracking your progress comes with many benefits that can help you on your journey. Tracking-

👉🏾 triggers the reward center of the brain

👉🏾helps you stay committed to your plan

👉🏾 helps you look back and examine how a new ritual or plan is improving your life

👉🏾helps you form healthy habits and learn about your body

👉🏾 shows you what is working and what isn’t

Here’s the fun part, tracking doesn’t have to be boring or tedious, there are now apps that can help you track just about anything, make it fun and festive and if you prefer using a journal, get one that you really love.

Who’s joining me to track their progress from now on? 🙋🏾‍♀️

African Staple: Papaya

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African Staple: Papaya

Hey boo! Can I tell you a juicy secret?

Papaya is an amazing source of vitamin C and can provide you with more than 300% of the recommended daily intake!

Papaya is a staple food that can be found in many African countries.

It’s rich in vitamins A, C, folate,  and potassium, which helps regulate blood pressure levels. This fruit also contains trace amounts of  calcium, magnesium, B1, B3, B5, E and K – all essential nutrients for a healthy lifestyle.

Chile, it gets better! Papaya contains an enzyme called papain, which can break down the tough protein chains found in muscle meat. Because of this, papaya has been used to tenderize meat for thousands of years, and can also be consumed to improve digestion of protein.

The benefits of eating Papaya include supporting increased immunity thanks to its antioxidant properties, lowered risk for heart disease, high cholesterol and cancer,  reducing inflammation, and supporting the bodies’ natural detoxification process.

Trying to get that vegan glow or reduce signs of aging? The vitamin C and lycopene in papaya can protect your skin. A randomized controlled trial published in the International Journal of Cosmetic Science showed that older women who consumed a mixture of lycopene, vitamin C and other antioxidants for 14 weeks had a visible and measurable reduction in depth of facial wrinkles.

It has been used traditionally in Indian medicine as a  digestion aid because it is high in fiber and water content, promoting a healthy digestive tract. And in the case you are trying to eliminate a parasite – papaya seeds are actually anti-paritisic.

Papayas also contain alkaloids like piperine, which serve as natural pain relievers and can help to reduce the effects of inflammation in joints while reducing your risk for chronic diseases such as osteoarthritis or rheumatoid arthritis.

Hope I gave you enough reasons to get down with this African staple.  There are over ten varieties of this fruit worldwide, so girl,  you got options.

Did I miss anything about Papaya? Let me know in the comments. – XO

Recipe: All Green Everything Pizza

healthy living

About a week or so ago I made my All Green Everything Pizza, and posted a pic in my insta stories on my @therawgirl profile asking if anyone wanted the recipe. 100% responded YES! So yesterday I posted the videos, demoing how to make the lazy version (using a pre-made crust) and how to make an industrious version (homemade crust but Oh-so-worth-it & it only takes 15 minutes in the oven!)

This is a variation on the recipe I posted on the blog for my Gluten-Free Flatbread and Pizza Crust. For this pizza, the crust is green and includes superfoods, the sauce is green – pesto base, and you add on whatever green toppings you have on hand at home. If you make it please holla at your girl and let me know what you think.

Industrious Version
Lazy Version

XO

Esosa E., MS, CNS, LDN

Episode 8: The Power of Raw Food with Dr. Aris Latham

aris latham

Hey lady hey!

In this episode of the Staying Ageless podcast Dr. Aris Latham, the father of gourmet ethical raw foods cuisine, is joining me to discuss his “sun-fired” food philosophy, his personal health journey, and the amazing wisdom he’s gathered as a chef now that he is 72 years young.

If you are about living that #Ageless life, you won’t want to miss the wisdom in this episode. This week we continue talking about the power of raw food, and speak to an amazing living example who has eaten raw “sun-fired” foods for 44 years. Tune in to this episode to find out how to eat raw outside of a tropical environment, what are electromagnetic foods, the best timing for meals and do’s and don’t of food combining.

In this show I’m going to give you some background on some practical things we can do to live that #Ageless life, and later we’ll be chatting with our expert Dr. Aris Latham, a Chef, Sun-Fired Food Scientist and Educator.

Get you a bowl of fresh fruit, get comfy, and learn:

  • Some basic principles of proper food combining
  • What are electromagnetic foods and how best to incorporate them in a raw food diet
  • How to effectively time your meals
  • The mindset needed to stick with your chosen healthy lifestyle long term
  • Why healthy rituals and routines are essential to achieve longevity

XO

Esosa E., MS, CNS, LDN

Listen to the FULL EPISODE

Check out Dr. Aris Latham’s Work:

https://www.sunfired.com/

He has FREE webinars each Wednesday sign up via his Instagram profile @arislife_

B Vitamins for Balanced Energy – Part 2

B vitamins

In case you had no idea, B vitamins are water soluble and therefore have to be consumed every single day. Because B vitamins are coenzymes (or helpers) in important metabolic pathways, they are essential to maintain many functions in the body, for proper brain functioning, and for the daily the optimal conversion of food to energy. There are eight B vitamins (including B1,B2,B3,B5,B6,B7,B9,B12), and it is essential to get a multivitamin that includes all of them or take an additional B-complex. In this second part of my two part series, is a short guide to the remaining B vitamins and why each of them should be an essential part of your daily supplementation. Consuming whole food sources is also ideal, but supplementation can help fill the gaps when your diet is less than optimal. 

B6 or Pyridoxine is converted into a more active form which is essential for protein and amino acid metabolism, neurotransmitter synthesis, immune system function, the synthesis of hormones, heme synthesis and more. Bioavailability of B6 is reduced by general food processing, too much or excess dietary fiber, oral contraceptives, dyes, drugs, and engaging in these while consuming large amount of alcohol. Food sources that have a good amount of vitamin B6 include: Brewer’s yeast, organ meats, eggs, wheat germ, nuts, legumes, avocados, bananas, carrots and peas. When your body is deficient in vitamin B6 you may experience insomnia, fatigue, dermatitis, irritability, nervousness, tingling in the hands and feet, convulsions, and abnormal brain waves. People who struggle with anorexia are also deficient in B6. Like B12 and folate, B6 can also reduce homocysteine levels in the body – which is an amino acid in your blood that is mostly derived from animal products. When high, homocysteine levels can increase risk for heart disease.  The RDA for B6 is 1.3-1.5 mg per day. 

If you are interested in having long healthy hair or skin that is poppin’ you may have heard about biotin. B7 or Biotin is commonly known for improving the health of hair, skin, and nails but it does so much more. Biotin is needed for the metabolism of carbs, fat, and protein and is synthesized in the body by bacteria in the gut. Intestinal issues may interfere with the absorption of biotin and cause other health issues. If you have taken many rounds of antibiotics or consume a high amount of alcohol you can reduce its’ bioavailability in your body. High doses of biotin can also improve glucose tolerance and therefore be useful for diabetes or to improve crashes in energy due to insulin dysregulation. When your body is deficient in biotin you may experience dry scaly skin nausea, anorexia, hair loss or alopecia, or sebhorrea. Some excellent food sources include: chicken, lamb, brewers yeast, soybeans, milk, cheese, salt water fish. Biotin should not be taken with anti-seizure medications or antibiotics as it interacts with these medications. There is no upper limit for biotin consumption or known toxicity. The adequate intake or AI for biotin in 25-30 mcg per day.

B9 or Folate is important for pregnant women, as lack of this vitamin can cause neural tube defects in babies. It is a cofactor for red blood cell production and reduces homocysteine levels – which as I mentioned with B6– increases risk for heart attack, stroke, dementia, and Alzheimers.  In some individuals with depression, folate can be beneficial and has shown positive recovery results. It is also essential for maintaining energy as it is required for carbohydrate metabolism. Some good food sources include: yeast, liver, chicken, alfalfa, dark leafy greens, spinach,legumes, asparagus, avocado, fortified products. RDA is 400 mcg per day in adults, 500 mcg in pregnant women, and 600 mcg for women who are breastfeeding.

B12 also known as cobalamin is critical for plant-based eaters, as vegans especially can easily become deficient with a limited amount of dietary sources. Vitamin B12 is vital for healthy blood formation and nervous system functioning. It is also critical for DNA synthesis, cell division, and red blood cell differentiation. When the intestines do not produce an adequate amount of intrinsic factor this limits B12 absorption. Good food sources include: meat, fish, eggs, cheese, milk, organ meats. Chronic B12 deficiency causes pernicious anemia, can impair the nervous system, depression, confusion, memory loss, moodiness, folate deficiency, and more. There is no upper safe limit for B12 and large amounts may be useful to treat anxiety, depression, and anemia. The RDA for B12 is 2.4 mcg per day for both men and women. 

 

References: 

Guilliams, T. G. (2014). Supplementing dietary nutrients: a guide for healthcare professionals. Stevens Point, WI: Point Institute.

B Vitamins Essential for Balanced Energy – Part 1

B vitmains

B vitamins are water soluble and therefore have to be consumed daily. Because B vitamins are coenzymes in important metabolic pathways, they are essential to maintain many functions in the body, for proper brain functioning, and for the daily the optimal conversion of food to energy. There are eight B vitamins (including B1,B2,B3,B5,B6,B7,B9,B12), and it is essential to get a multivitamin that includes all of them or take an additional B-complex. In this two part article, is a short guide to each of the B vitamins and why each of them should be an essential part of your daily supplementation. Consuming whole food sources is also ideal, but supplementation can really help fill the gaps when your diet is less than optimal. If you are plant-based, you’ll notice many sources are from animal products, but you can also consume adequate amounts of: 

  • Dark, leafy green vegetables   
  • Citrus fruits   
  • Avocados   
  • Nuts and seeds   
  • Legumes 

In addition to consuming a well balanced plant-based diet, a supplement with the adequate amount of B vitamins is ideal, or taking a seperate B-complex every day. 

B1 or Thiamine, is incredibly important for blood sugar control. In fact, most people with pre-diabetes along with type 1 and type 2 diabetes are B1 deficient. B1 is the main cofactor for enzymes needed for carbohydrate and glucose metabolism and is essential for several metabolic pathways to function. Consumption of this vitamin supports the myelin sheath, the protective lining on our nerves. If we are deficient in thiamine, this can cause eyesight issues, edema, sleep apnea, issues with the autonomic nervous system. Severe deficiencies can lead to wet or dry beri beri, megoblastic anemia, and when combined with alcoholism Korsakoff syndrome or Wernicke’s disease, both of which involve mental confusion, delusions and even amnesia. Some good food sources of thiamine include: nutritional yeast, wheat germ, rice bran, legumes, eggs, poultry, fish. The RDA for B1 is 1.0 -1.2 mg per day. 

B2 or Riboflavin is essential for the proper development of skin, maintaining healthy blood cells, and is essential for the breakdown of carbs, protein, ketones, and fats as it is a key vitamin needed for proper functioning of the TCA cycle. Consuming adequate amounts can help with blood pressure, carpal tunnel syndrome, memory loss or Alzheimers, migraines, reduce cardiovascular risk and more. Deficiency can lead to preeclampsia in pregnant women, cause dermatitis, migraines, glossitis or swelling and enlargement of the tongue, blurred vision or myopia, eczema on the face or genitalia. Good food sources include: green leafy vegetables, eggs, legumes, nuts, whole grains, fortified foods, organ meats. The RDA for B2 is 1.0 -1.3 mg per day.

B3 or Niacin is incredibly essential for metabolic pathways and a coenzyme or essential vitamin needed for proper carb metabolism, DNA metabolism, fatty acid oxidation, lipolysis, lipogenesis, cholesterol metabolism, vitamin metabolism, thyroxine or thyroid hormone creation, hormone production and more. Vitamin B3 can be helpful with treatment of high blood sugar levels, osteoarthritis, regulating digestion, and lowering cholesterol levels as it will lower bad LDL and VLDL in larger doses while increasing good HDL cholesterol. If you are deficient in niacin you may have depression, digestive issues, skin issues, pellegra which includes dermatiti, diarrhea, dementia, and finally death.  Sources: eggs, meat, fish, dairy, potatoes, corn, legumes, peanuts, cereal.  The RDA for women is 14 mg and for men is 16 mg per day. 

B5 or Pantothenic Acid is critical in the utilization of fats and carbs for energy and is also a precursor to stress hormones. Pantothenic acid is converted by intestinal cells, so if you have leaky gut or gut issues overall you may have trouble with absorption. Have issues with recovery after workouts? B5 actually reduces lactic acid accumulation and also increases oxygen utilization which will help you perform better and recover faster. When you are deficient in this vitamin you may experience fatigue, nausea, burning feet syndrome, insomnia, adrenal fatigue, and acne or skin issues. Some good food sources include: yeast, whole grains, egg yolks, organ meats, cauliflower, avocado, legumes, mushrooms, salt water fish.  The RDA is 5 mg per day. 

References:

Guilliams, T. G. (2014). Supplementing dietary nutrients: a guide for healthcare professionals. Stevens Point, WI: Point Institute.