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Iodine: An Essential Mineral for Reproductive Health
Although diabetes is officially an epidemic that most of us associate with difficulty regulating blood sugar levels, insulin resistance is far more common with more than 3 million cases in the U.S. alone each year. Most people suffering from insulin resistance are unaware, and this can also be tied to specific conditions. In women, very often conditions that involve estrogen dominance including fibroids, endometriosis, and PCOS come with insulin resistance and cravings for sweets, refined carbs and sugar in general. These are issues that plague many of my clients. Because an increased intake of sugar can increase estrogen levels, this leads to worsening of those conditions and a continuous downward spiral of sugar addition, fatigue, irritability, horrible periods, growth of cysts or worsening of their condition and more.
Iodine is involved in stabilizing blood sugars because it reduces the need for insulin. Iodine is a trace mineral not readily discussed as a solution to these issues because it is thought of as being essential only for thyroid health, but it also can regulate the amount of sex hormones in the body. Iodine is indeed needed to make T4 and T3, two important hormones for the regulation of metabolism and thyroid health. When it comes to the health of the female reproductive system, iodine is essential as there are receptors for it in the salivary glands, breasts, eyes, stomach, brain, cervix, and even the arteries. In men iodine also supports the testicles and prostate. When dealing with fibrocystic breasts, ovarian cysts, and cancers of those regions, iodine is usually deficient. Radiation, smoking, stress or high levels of cortisol, liver damage, lack of bile, endocrine disruptors like pesticides or insecticides, and high levels of estrogen from birth control pills or excessive hormone consumption in diet all can block absorption of iodine.
Some symptoms of iodine deficiency include: weight gain, brain fog, fibrocystic breasts, prostate enlargement, depression, cysts on the ovaries, slow thyroid, goiter, menstrual cycle issues, PCOS, dry eyes or dry salivary glands, migraines, thyroid nodules, miscarriages or still born pregnancies. Its ideal to take iodine with a blend of other trace minerals or from a whole food source like sea kelp or seaweeds daily. Beware of where tou source your sea vegetables to avoid heavy metals. If taking in isolation, using a tincture or supplement can work. The RDA for iodine is 150 mcg per day, which some practitioners consider too low, especially when treating long term deficiencies. However, when supplementing iodine, balance is key as too much can cause toxicity symptoms such as: burning of the mouth, throat, and stomach, fever, nausea, vomiting, diarrhea, a weak pulse, cyanosis, and coma. These symptoms are rare and require excessive intake, so as long as you are supplementing in moderation under the supervision of a health practitioner, you should be fine. -XO Raw Girl
References:
Guilliams, T. G. (2014). Supplementing dietary nutrients: a guide for healthcare professionals. Stevens Point, WI: Point Institute.
How Understanding Your Metabolic Type Can Boost Your Health
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:
- Fat & Protein Efficient
- Carbohydrate Efficient
- 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.
The Benefits of 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.
Brazilian Fruit: Açaí
Happy to be in the land of Açaí 🙂
Açaí bowls were already my favorite and in my opinion are better than ice cream on a hot summer day. Not only do you get fruit that is packed with anti-aging antioxidants, acai contains a generous amount of vitamin A, some calcium, and smaller amounts of trace minerals like chromium, zinc, iron, copper, manganese, magnesium, potassium and phosphorus.
Just in case you’ve never heard of it the ORAC test measures the antioxidant content of foods and gives each an ORAC (Oxygen radical absorbance capacity) score. In the case of acai, 100 grams of frozen pulp has an ORAC of 15,405, whereas the same amount of blueberries has a score of 4,669.
Funny enough acai is not a berry, it actually contains a pit like apricots so it’s considered a drupe. Because fresh acai berries have a short shelf life and aren’t available outside of where they are grown, they are exported and sold as a frozen fruit purée, dried powder or pressed juice.
The dopest part about the way acai is prepared in Brazil is it is more commonly used with savory meals.
References:
Silva, S., & Tassara, H. (1998). Fruit in Brazil. São Paulo, SP: Empresa das Artes.
Free Course: Self-Care 101
It wasn’t until I was wheels up and exhaled that I realized how desperately I needed a break. Traveling for me is a form of self-care. It gives me oxygen. It ignites my curiosity again and allows me to explore my passion for all things healthy, fashion, and food in other cultures. For several years now I’ve gone without real good quality vacations while I was studying towards my Masters. Meaning I may be traveling but I am working at the same time. I’m determined and thankfully have more support to take a REAL moment to breathe again before reaching a breaking point. If you are in need of TLC, find a way to say YES to your self-care and do something for you that makes your heart sing today.
PS Before I left for vacay I created a self-paced FREE Self-Care 101 course that includes a lecture I gave a few months back. It ain’t self-care as you think of it – I address it from a holistic perspective. Feel free to sign up and share the love with someone you know needs it. Tchau for now! XO
The Benefits of Coconut Water (& Hello from Brazil!)
Holy Smokes, I’m in Brazil!
I’ll be here for the next couple weeks and am excited to share info about some incredible tropical fruit and foods available in several posts per week so buckle up! One of the things I was looking forward to most on my bae-cay 😉 is having access to coconuts 24-7! I’m obsessed.
Apparently coconuts first arrived in Bahia in 1553 and then their growth spread all along the coast of Brazil. There are so many dishes that use coconut here from cassava and tapioca puddings, tapioca cous cous, beiju molhado, canjica (porridge), and much more. My favorite way to eat a coconut is fresh, drinking the water and eating the meat (when I’m not managing my macros as coconut milk and meat are higher in fat.
Coconut water which forms naturally in the fruit is 94% water, very little fat, high in potassium around 600 mg, and low in sodium. A diet rich in potassium is key for lowering blood pressure, dealing with sugar cravings, adrenal fatigue and much more. Research has shown that coconut water can lower blood sugar levels and improve health markers in animals, and has an antioxidant effect to modify free radicals so they do not cause harm. Beyond all this coconut water is the perfect post-workout drink for replenishing electrolytes post-workout because it contains potassium, magnesium, sodium and calcium. In two separate research studies, researchers found that coconut water restored hydration after exercise better than water and equal to high-electrolyte sports beverages. XO
Also check out this Past Post on 7 Natural Ways to Replenish Your Electrolytes Post Workout.
References:
Haddy FJ, Vanhoutte PM, Feletou M. Role of potassium in regulating blood flow
and blood pressure. Am J Physiol Regul Integr Comp Physiol. 2006
Mar;290(3):R546-52. Review. PubMed PMID: 16467502.
Ismail I, Singh R, Sirisinghe RG. Rehydration with sodium-enriched coconut
water after exercise-induced dehydration. Southeast Asian J Trop Med Public
Health. 2007 Jul;38(4):769-85. PubMed PMID: 17883020.
Saat M, Singh R, Sirisinghe RG, Nawawi M. Rehydration after exercise with
fresh young coconut water, carbohydrate-electrolyte beverage and plain water. J
Physiol Anthropol Appl Human Sci. 2002 Mar;21(2):93-104. PubMed PMID: 12056182.
Buffalo Cauliflower Wings!
I’ve recently fallen in love with cauliflower. I’ve always been more of a broccoli kind of girl, and felt a bit meh about cauliflower. But after realizing how versatile it is, coupled with the amazing nutritional profile it has, I found myself getting down with cauliflower regularly. One cup of cauliflower has a ton of fiber, 77% of the recommended daily intake of vitamin C, along with vitamin K, B6, folate, manganese, magnesium, potassium, and phosphorous. You can use food processed cauliflower as a substitute for rice, roast a whole head of it in the oven and make a cauliflower steak, cut it up and add to stir fry or mixed vegetable dishes, or get down with cauliflower “wings.” I’m not a huge fan of fake meats or vegan processed meat products, so when I tried cauliflower wings I wanted to write a love letter to whoever had this genius idea. You can make these wings and use hot sauce for buffalo wings, or use barbecue sauce if you prefer that flavor. Below’s the recipe I used. It’s very simple and takes little to no time at all. -XO Raw Girl
Ingredients:
1 large head of cauliflower cut into chunky pieces (approx 4 cups))
1/2 cup of Almond, Hemp, Coconut, or any nut milk
1 cup of Tapioca Flour
1/2 Tsp Garlic Powder
1/2 Tsp Onion Powder
1/2 Tsp Salt
Several dashes of Cayenne Pepper (optional if you like extra spicy)
1/2 cup of Hot Sauce or Wing Sauce
2 Tablespoons melted Coconut Oil or Butter (if you are vegetarian)
Instructions:
- Preheat oven to 450 F and line baking sheet with parchment paper.
- In a large mixing bowl mix together dry ingredients: tapioca flower with all preferred seasonings.
- Slowly pour in nut milk and whisk together until batter becomes smooth. If batter too runny add in a bit more of tapioca flour.
- Dip each cauliflower floret into batter and coat completely then place on baking sheet.
- Bake for 20 minutes until the batter has set.
- Mix together the melted coconut oil with the hot sauce or wing sauce, and toss the baked cauliflower into the hot sauce until each one is coated.
- Place back on baking sheet and bake for 10 more minutes.
- If you prefer crispier “wings” broil for 2-3 minutes carefully so you don’t burn them.
Serve & enjoy however you prefer! Add to wraps, salads, or eat as appetizers alone. I made a non-dairy vegan ranch dressing to pair with my wings. Will share recipe soon!
Prep!!
Coated in Batter
All Done 🙂
P.S. Only a few more days to enroll in the summer edition of my 8 week transformative health program Staying Ageless 30+! If you are a woman 30+ Interested in staying fly until you are 99 or close to it, I want to talk to you. Sign up for a call with me HERE. And if you haven’t check it yet, you can watch my FREE webinar 6 Ways to Slow the Aging Process HERE.
Adrenal Fatigue & The Adrenal Body Type
Stress Kills.
The more I learn about the damage that stress can do in the body; the more I believe that it is one of my chief responsibilities as a practitioner to encourage my clients to not only manage their stress, but also sometimes make adjustments to bring themselves back into balance.
Lately I’ve seen quite a few clients struggling with signs of adrenal fatigue. Adrenal issues are way more common than we realize! If you or someone you know: started gaining weight around the midsection, can’t sleep, has a hard time focusing, is losing hair or balding, has frequent cravings for carbs and salt, emotionally irritable, has high anxiety or fixation on problems, low libido, high blood pressure, reliant on stimulants to stay awake, has a hard time getting up in the morning, tired during the day, has allergies or asthma issues, acne, inappropriate hair growth in women, blood sugar issues (stress can trigger the release of insulin!), sleep apnea /snoring, leg cramps, brain fog, bloating (because digestion is affected) etc.
The classic adrenal body type is someone who carries and gains the majority of their weight in their midsection. What happens is as cortisol levels stay elevated from chronic stress, the body moves fat around the midsection to protect the major organs. This is a complete survival mechanism and this kind of weight gain usually starts after prolonged stress or a very stressful event or trauma.
A few things you can do to bring the adrenals back to balance: getting sleep / re-balancing sleep, low impact exercise like walking or light yoga, consume potassium rich foods – potassium helps to restore adrenals and lower insulin, getting rid of stressful relationships or toxic work environments, take an extended vacation to de-stress, reduce/eliminate sugar intake, re-imagine breakfast: healthy fats, protein, and vegetables over high carbs will sustain your energy longer throughout the day.
XO Esosa E, MS AKA Raw Girl
P.S. I am taking FREE one-on-one calls for the next week! If you would like to chat with me, and see how I can help you reach your health goals – sign up HERE.
P.S.S. Read more on Adrenal Fatigue in this PAST POST
The Benefits of Superfood Chlorella
If you’re about that #AgelessLife; strategic supplementation is key.
An awesome way to ensure adequate nutrition daily is to incorporate superfoods into meals. One of my favorite superfoods that sometimes gets slept on is Chlorella!
Why is chlorella the bomb dot com?!
It is a green algae and cousin of spirulina that is high in protein (around 50-60%) with all nine essential amino acids, essential fatty acids, and more than 20 vitamins and minerals including potassium, zinc, iron, calcium, phosphorous, B Vitamins including a potentially active form of B12 (essential for plant-eaters), vitamin C, D,E, and K.
Chlorella is a great source of antioxidants, and one of the highest forms of chlorophyll. Chlorophyll is the life blood of plants and has a structure similar to the hemoglobin in our blood. Chlorella’s high levels of chlorophyll have been shown to protect the body against ultraviolet radiation treatments while removing radioactive particles from the body so it’s excellent for those who are going through chemo.
Chlorella also works to synergistically balance and normalize body functions while supporting immunity, and has strong detoxification properties which aid the body in removing heavy metals, waste, parasites and other toxins.
It can even improve body odor or bad breath y’all! In addition to being a super detoxifier, chlorella has been shown to prevent development of cancerous cells, can help to rebuild nerves in the brain after serious nerve damage,, eliminate constipation, and help to rebalance gut flora which aids in treating digestive and colon related diseases.
It’s also helpful for weight loss and correcting insulin resistance. In a study published in the Journal of Medicinal Food, researchers state, “Chlorella intake resulted in noticeable reductions in body fat percentage, serum total cholesterol, and fasting blood glucose levels.” Chlorella benefits you by helping to regulate hormones, metabolism, improving circulation and promoting higher levels of energy.
Research continues to reveal that chlorella may also slow the aging process! A study published in the journal Clinical Laboratory revealed that chlorella greatly reduces oxidative stress, caused from pollution, stress and a poor diet.
Pretty dope for spirulina’s cousin huh?!
Have you tried Chlorella? What are your favorite superfoods? Comment below or on my Instagram @therawgirl ! -XO
Gluten-Free, Dairy-Free Green Pancakes!
Ingredients
1 3/4 cups finely ground almond flour
1 Teaspoon Baking powder
2 Tablespoons tapioca flour (optional)
1/4 Teaspoon Salt
2 “chia” eggs (2 Tablespoons chia seeds + 4 -4.5 Tablespoons Water)
1 Tablespoon Chlorella Powder (I used Sun Chlorella)
1 Teaspoon Vanilla Extract
3/4 cup Almond Milk
Add all ingredients to a high speed blender and blend until smooth OR mix dry ingredients followed by wet ingredients in a mixing bowl and stir until all ingredients combine evenly. Add almond milk as needed for a lighter consistency.
Prepare like regular pancakes. Serve, enjoy! XO