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Tag Archives: Living la Vida Raw
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
Too Many Reasons to Love Fennel
So I have to admit…I was completely sleeping on the awesomeness of fennel. Fennel, scientifically known as Foeniculum Vulgare Miller, is one of those root vegetables that you will likely pass in the veggie aisle and not even give a second look. Fennel, thought to have originated in Southern Europe and Mediterranean regions. is a root vegetable related to carrots, parsley, dill, and celery. It’s an excellent source of vitamin C (17% of the daily value), fiber, iron, B vitamins, potassium, folate, and more. Fennel can provide relief from anema (thanks to it’s iron content), and is also useful for boosting immunity, curing constipation or flatulence, respiratory disorder, menstrual disorders, and improving eyesight. Dope part is every part of the vegetable can be used including the root bulb, seeds, and the wispy leaves. For centuries, Ancient Chinese medicine incorporated fennel to treat congestions, sitmulate apetite, and even increase the flow of breast milk. Essential oil extracted from fennel can offer relief from an upset stomach, and fennel tea can soothe a sore throat. Not to mention it’s sweet licorice like flavor has made it great to freshen the breath, so it’s often found in natural toothpastes. Need I say more? I fell in love with fennel again when I added it to my Ultimate Beauty Salad. Hope that now you know more about fennel’s awesome nutritional profile and uses for ailments, you might need to consider doing a double take the next time you spot fennel in the veggie aisle. -Xo Raw Girl
Got Mg? How Magnesium Deficiency Can Stress You Out
via Huff Post
As the saying goes: “I’m too blessed to be stressed,” but if I don’t supplement my Mg, stress could show up at my front door anyway! Did you know deficiencies in certain nutrients can actually create stress or exacerbate the stress in your life? Crazy, huh? “Well insufficient amounts of just one mineral, magnesium, can result in anxiety, asthma, anorexia, birth defects, hardened arteries, mental disorders, hyperactivity, hypertension, hypothermia, insomnia, menstrual pain, muscle weakness, tremors, seizures, AND it’s been linked in studies to be associated with increased risk of cancer development.” There’s a past article on Mg on my site, but because it’s such an important mineral, I’m revisiting it again and including some of the same info.
Here’s the deal when it comes to stress and magnesium: lack of magnesium tends to magnify the stress reaction, which in turn creates more stress and worsens the problem. Research has shown that adrenaline and cortisol which are by-products of our “fight or flight response” when we are anxious or in danger are directly associated with decreased magnesium. The problem with stress and “fight or flight” is most often we have that response to things that are not life threatening at all. The response is meant to assist us in times of danger, but it becomes detrimental to our health if our stress levels are way up consistently for drama at work, toxic relationships, unexpected tragedy or whatever stressors may show up in our daily lives.
Moral of the story? If you want to reduce your stress levels magnesium is your new bff. Magnesium and stress relief go together like peanut butter and jelly. So it’s important to take a look at your diet and ensure you are getting in some Mg rich foods.
The RDA and UL (Tolerable Upper Limit) levels for magnesium for adults (over 18) are as follows:
| RDA | Age | Male | Female |
| 19-30 | 400 mg | 310 mg | |
| 31-50 | 420 mg | 320 mg | |
| UL | 19 + | 350 mg | 350 mg |
Mg can be helpful as a therapeutic intervention for these conditions:
- Anxiety, irritability
- Insomnia
- Muscle cramps
- Hypertension
- Cardiovascular diseases
- Diabetes mellitus
- Migraine headaches
- Asthma (as intravenous infusion for an acute attack)
Food Sources of Magnesium
Mustard greens, blackstrap molasses, turnip greens, sea vegetables, green beans and collard greens, spelt, cucumber, bell peppers, celery, kale, cantaloupe, cacao, brazil nuts, almonds, cashews and a variety of seeds, including sunflower seeds, pumpkin seeds, sesame seeds, and flaxseeds. -Xo Raw Girl
References:
Haas, E. M., & Levin, B. (2006).Staying healthy with nutrition: the complete guide to diet and nutritional medicine. Berkeley: Celestial Arts.
Ross, A. C., Caballero, B. , Cousins, R. J., Tucker, K.L. & Ziegler, T. R. (2014). Modern Nutrition in Health and Disease. (11th ed.). Baltimore, MD: Lippincott, Williams & Wilkins.
National Institutes of Health. 2016. Magnesium: Fact sheet for health care professionals. Retrieved from: https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
Aldrich, N. (2016). Magnesium. Retrieved from https://learn.muih.edu/courses/4673/pages/magnesium?module_item_id=108286.
The Skinny on B Vitamins
We’ve all heard about RDA or recommended daily allowance for vitamins and minerals that are set by the Food and Drug Nutrition Board and give us the estimated minimal amount that people need to consume in order to avoid deficiencies. However, the optimal level of consumption of any micronutrient should actually fall well above the RDA for maintaining adequate nutrition and optimal health. B vitamins in particular can be consumed several times more than the RDA. When it comes to the optimal level, it’s an amount that can be consumed in order to allow for the nutrient to provide proper functioning while now allowing symptoms of toxicity to develop or any adverse symptoms. B-vitamins are essential for the metabolism of glucose, act as co-enzymes in mitochondrial aerobic respiration, and are instrumental in cellular energy production and the production of ATP (basically the process of turning our food into energy).
How B vitamins get to the brain?
The B vitamins for brain function are actively transported across the blood barrier by dedicated transport mechanisms. Cellular uptake mechanisms dictate the distribution of where all the B vitamins are allocate once in the brain. Following that B vitamin levels are controlled by several homeostatic mechanisms which guarantee that brain concentrations remain comparatively high. Much of the evidence related to the impact of B vitamins on the brain has not been consistent. Some studies suggest that B vitamins do have significant benefits to brain function.
The pentose phosphate pathway is a necessary step in the synthesis of fatty acids, steroids, nucleic acids and the aromatic amino acid precursors to a range of neurotransmitters and other bioactive compounds essential for brain function. In essence B vitamins will help keep our thinking sharp and keep us from going cray cray. Thiamine is a coenzyme in that pathway and acts as a cofactor during metabolic processes and contributes to the structure and function of cellular membranes.
Why you care? Although B vitamins are totally essential, prevalence of B vitamin deficiencies has increased in developed societies. Figures calculated for RDA and other nutritional requirements have barely changed over the past four decades despite glaring facts that point to the decreasing ability to absorb nutrients from our food and soil. Studies have found that populations in developed countries such as the U.S. do not consume the RDA of B vitamins. As obesity continues to climb there is a clear relationship between obesity and malnutrition because the SAD (Standard American Diet) consists of too much high fat, sugary, processed or fast foods which have little to no nutrition in the form of vitamins and mineral. Large portions of developed populations have been shown by studies to have biochemical levels of B vitamins that could cause deficiency related diseases, or reaching levels considered “marginal deficiency” which isn’t completed deprived but still not optimal either. All of these factors are a part of why deficiencies in developed societies occur.
Supplementation
Studies have shown that supplements higher in B vitamins and lower in other micronutrients have stronger effects than supplements with lower levels of B vitamins and higher concentrations of other micronutrients. So it may be wise if supplementing to purchase a B-complex or B vitamins as separate from your daily multivitamin. Some foods rich in essential B vitamins like B1, B2, B3, and B5 include: spirulina, goji berries, beans, broccoli, turnip greens, asparagus, spinach, tomatoes, carrots, oranges, dandelion greens. –Xo Raw Girl
References
Kennedy, D.O. (2016). B Vitamins and the Brain: Mechanisms, Dose and Efficacy – A Review. Nutrients. 27(8), 2. doi: 10.3390/nu8020068.
What if Your Healthy Food Was Unhealthy?
Today’s exercise in “what the heck? Why not?” was to identify a food that I perceive to be a “good” food and look for primary literature that contradicts my view of that food. Why would I do this? I find it so interested how much health information is out there and depending on what a company or organization stands to gain, you may hear biased evidence about particular kinds of food. Obviously this happens the most in the meat, dairy, and processed food industry; since vegetables have NEVER been proven to cause cancer, hypertension, or osteoporosis. But anywhoo, the gist is, it is healthy to reconsider your viewpoint from time to time and in the healthy living world, it doesn’t happen enough, with various sides clinging to their opinion like it’s the religious truth.
I chose to focus on Nori, a type of seaweed I love to consume especially in dried unsalted form, and consider healthy because of its nutrient content. My personal bias with this food is that I began to consume it, along with other seaweeds when changing my diet to transform my acne problem skin. Seaweeds played a major part in my healing so I have firsthand positive experience with it. Nori is fat-free and provides the body with Vitamin A,C, folate, iron, calcium, magnesium, potassium, and protein. Although it is highly debated, studies also support that dried Nori is the most excellent source of B12 for vegetarians, and contains less dietary iodine than other seaweeds, (Watanabe et al, 1999).
It was actually difficult to find to many studies or journals that asserted Nori is a “bad” food, but what I did find are studies that confirm the heavy metal contamination of commercially available seaweed (Nori being the most popular). “On April 13, 2021 Enviroreporter.com tested Nori seaweed from Japan bought from a Los Angeles store….the [seaweed] was 94.7% above normal. These tests were performed with an Inspector Alert nuclear radiation monitor, the same detector used in over 1,500 tests for Fukushima radiation beginning four days after the March 11, 2011 triple meltdowns at the destroyed Fukushima Daiichi six-reactor complex in Japan.” Another study found levels of total and inorganic arsenic in seaweed. “Using 31 samples (all purchased as a dried product) covering five varieties of seaweed were collected from various retail outlets across London and the internet. Arsenic was detected in all samples with total arsenic at concentrations ranging from 18 to 124 mg/kg. Inorganic arsenic, which can cause liver cancer, was only found in the nine samples of hijiki seaweed that were analysed, at concentrations in the range 67–96 mg/kg. Other types of seaweed were all found to contain less than 0.3 mg/kg inorganic arsenic, which was the limit of detection for the method used,” (Rose, M. et al, 2007). In this study, Nori was not found inherently toxic, but low levels of arsenic were present.
After conducting this research, my views on this food have not changed. I do believe it is a healthy food. However, obtaining this information has caused me to be concerned and more intent on gathering information about where the Nori I consume is harvested and whether or not it has been tested, especially for radiation. Considering another contradictory opinion wasn’t bad at all, worst case I would have had to give up my delicious Nori rolls, and best case scenario, I learned something new to share with you. –Xo Raw Girl
References:
Netten, C. (2000). Elemental and radioactive analysis of commercially available seaweed.The Science of the Total Environment, 169-175.
Watanabe, F., Takenaka, S., Katsura, H., S. A. M. Zakir Hussain Masumder, Abe, K., Tamura, Y., & Nakano, Y. (1999). Dried Green and Purple Lavers (Nori) Contain Substantial Amounts of Biologically Active Vitamin B12 but Less of Dietary Iodine Relative to Other Edible Seaweeds.Journal of Agricultural and Food Chemistry, 2341-2343.
Rose, M., Lewis, J., Langford, N., Baxter, M., Origgi, S., Barber, M., … Thomas, K. (n.d.). (2007) Arsenic in seaweed—Forms, concentration and dietary exposure. Food and Chemical Toxicology, 1263-1267.
Collins, M. (2012, April 20). Japanese Seaweed Radiation Doubles. Enviroreporter.
Why Taking a Bath in Nature is Good For You
I take my nature baths regularly. You may be imagining me in a bathing suit jumping into a lake, but that’s not exactly what I mean. Our family home is minutes away from a gorgeous park with a dense forest and hiking trail. Since moving to this area, one of my staple rituals has been to take a weekly walk or run on the forest trails. When I am stressed I walk it out on that trail. I have gone into that park feeling sad, stressed, and a host of other emotions, and I always feel like I leave whole. There’s something about the sounds of nature, the fresh air, the trees that just brings me back to one. Well it turns out, there is science behind it that suggests that exposure to nature can have remarkable benefits on human health. Not only can regular time in natural environments promote positive emotions, lower stress levels, improve working memory and increase feeling of being alive it also has been associate with increasing physical and mental energy, and accelerating the healing process when disease is present in the body. The Japanese Ministry of Agriculture jumped on nature bathing full force in the 1990s when their coined the term Shinrin-yoku, which literally means forest bathing! Some researchers say that the health benefits of forest bathing may be attributed to organic compounds called phytoncides that are given off by plants and allow those who breathe them in to achieve a more relaxed state. Others say benefits may come from the pure wonder and awe one feels when immersed in nature. Although the reasons are not necessarily definitive, we do know that taking a bath in nature is a good thing. So leave your bath salts and swimming trunks at home, grab your trail sneakers, and a hoodie and try to find some time to hit a trail. Your health: mind, body, and spirit will say thank you. –Xo Raw Girl
4 Mindfulness Techniques That Can Reduce Binge Eating
- Daily Mindfulness Meditation Practice. Finding a meditation practice that works for you and practicing consistently can greatly reduce your need to binge. Why meditation? Studies on binge eaters have shown that meditation and mindfulness exercises as a whole, had a positive effect on bingeing and also may help us get more present with our emotions. A simple 5 minute meditation is enough to start, and you can increase as you feel more comfortable.
- Journaling. As a survivor of binge eating disorder, I am very aware that emotions play a HUGE role in bingeing. In fact, the food is usually a way to stop us from experiencing negative emotions like stress or sadness. When you journal around your feelings in social and solitary situations that cause bingeing, you can discover what your triggers are. Once you know your triggers you can work alone or with a practitioner to find interventions to use to stop the cycle of bingeing.
- Stopping in Between Bites: One to two times per week try eating a meal and stopping in between bites. I know it sounds a little crazy but the pause in between bites in which you must put your fork down, causes you to savor your food and have a better handle on your satiety or hunger level. Most of us shove food down our throats quickly and discover minutes in that we are overstuffed. Slowing way down can be maddening at first, but for someone who is used to eating large amounts of food very quickly like most do who binge, it will be a great exercise in re-training you to hear your bodies’ cues that you are full. You can also journal about your experiences.
- No Eating While Upset. If you are a binge eater it’s important to start allowing yourself to feel the feelings that come up before a binge. The act of bingeing numbs the emotions and replaces with a temporary feel good from the food, and then bad feelings of shame and guilt come after so it becomes a vicious cycle. It may be extremely difficult at first, but if you can work on turning to journaling, calling a friend, or other activities that allow you to express how you arefeeling, a healthier cycle and way of dealing with her emotions will replace the bingeing habit. -Xo Raw Girl
References:
Niacin. (2017). AHFS Consumer Medication Information, 1.
Prousky, J. E. (2010). Vitamin B3 for Depression: Case Report and Review of the Literature. Journal Of Orthomolecular Medicine, 25(3), 137-147.
Have you checked out my new online classes yet? In my new course, Staying Ageless 30+ you will learn about Diet Basics, Lifestyle Factors, and elements of Longevity that promote an ageless way of life. Over the course of three modules you learn what to eliminate from your diet to stay ageless, how to ensure your body is receiving adequate nutrition, powerful detox rituals you can incorporate to increase your longevity, beauty remedies that will leave you glowing, and how to exercise effectively and get results. In addition you will learn health lessons directly from renowned longevity and health experts that will equip you to transform your lifestyle. You can still enroll! Check out the class HERE to preview the curriculum our save your seat! -Xo
Healthy Action of the Week: Try An Exotic Fruit or Vegetable
This week’s healthy action is about breaking out of those “food ruts.” What’s a food rut? You know how sometimes life gets us in those predictable routines? Well a food rut occurs when because we are busy, lazy, tired, or somewhere in between all of the above we find ourselves eating the same combinations of foods day in and day out. Not this week! I challenge you to take your gorgeous self over to the grocery store and pick one fruit or vegetable you have never tried before and make a meal of it. Google up on its nutritional benefits and possible recipes. Who knows? You may find a new veggie love in the process. -Xo Raw Girl
Have you checked out my new online classes yet? In my new course, Staying Ageless 30+ you will learn about Diet Basics, Lifestyle Factors, and elements of Longevity that promote an ageless way of life. Over the course of three modules you learn what to eliminate from your diet to stay ageless, how to ensure your body is receiving adequate nutrition, powerful detox rituals you can incorporate to increase your longevity, beauty remedies that will leave you glowing, and how to exercise effectively and get results. In addition you will learn health lessons directly from renowned longevity and health experts that will equip you to transform your lifestyle. You can still enroll! Check out the class HERE to preview the curriculum our save your seat! -Xo
Simply Flavorful Fruit Salad – Recipe
Who knew fruit could taste so good? (Raises hand). I whipped this up so quick with fruit I had left over, and the flavor was so unexpectedly amazing I had to share. The spices really take this combo which could be a normal fruit salad and make it into a meal that gives your taste buds and brain some feel good action. If you need more fruit, free to add other types of fruit you like to make it more hearty if you choose. I made one small serving for one person, add more fruit and spices to make in bulk. -Xo Raw Girl
Ingredients
1-2 bananas
2-3 kiwis
7 strawberries
dash of cardamom
several dashes cinnamon
1/4 teaspoon coconut palm sugar
hemp seeds to top
Lightly mix in spices. Serve & Enjoy!
Things You Can Eliminate to #StayAgeless!
You can still enroll in our class, Staying Ageless 30+! To find out more and preview the curriculum click HERE.