Tag Archives: nutritionist

My Ultimate #Coronavirus Survival Plan

alternative medicine

Chile, as if I need anything else to worry about besides finding truly organic veggies, and sticking to my intense JLo fit before 50 workout regimen, the coronavirus is spreading the way veganism did after people saw “What the Health?”

What is coronavirus and how does it spread? It’s a virus that appears to mostly affect the upper respiratory tract that currently has no treatment, vaccine, or specific medication used for treatment although in China they are testing an anti-HIV drug called Kaletra on infected patients. The virus is thought to spread mainly from person-to-person between people who are in close contact with one another (within about 6 feet). It does this through respiratory droplets produced when an infected person coughs or sneezes which can land in the mouths or noses of people who are nearby or possibly be inhaled into the lungs. Thus far these countries have reported widespread community transmission: China, Iran, Italy, Japan, South Korea with new cases popping up in other countries by the day.

I’ve received several messages from followers and family over the past weeks and have finally put together my personal game plan to survive this or any virus of that matter. Besides staying prayed up, here are the six things I think are essential for preparation. 

 

  1. Don’t stress about it. Anxiety and stress lower your immunity and will actually make you more susceptible to any disease. Stop watching the news which may increase your anxiety, and catch up on the latest through articles or other means. Pray, meditate, breathe deep, and woosah daily to make sure you remain calm. Sleep is also essential and a major KEY in keeping your immunity up, so get enough of it every night. 
  2. Boost Your Immunity by megadosing Vitamin C daily from whole food sources. Vitamin C works best BEFORE you are sick but in therapeutic doses can help with recovery from just about anything. My favorite sources are acerola cherry powder and camu camu powder. Add to your smoothies or juice and drink up!
  3. Get Yo’ Gut Together. Our gut is the seat of our immunity and if our gut is comprised – leaky – or overrun with bad bacteria our bodies become a breeding ground for a wide range of pathogens or viruses, including corona. If your gut is leaky you may need to start taking L-glutamine or consuming a lot of cabbage (a natural source of it) for repair.. If you have ongoing serious gut issues, don’t panic, just start working with someone to repair it now. 
  4. Eat Real Whole Food. If you need a life or death reason to start eating healthy, #coronavirus is it. Eating processed and fast foods will lower your immunity. 
  5. Practice Sanitation – Instead of hand sanitizers, wash your hands with soap and water, and make your own sanitizer by moisturizing your hands afterwards with a carrier oil that has added essential oils with antiviral properties to it. (Create Your own Blend by mixing in some of these: Rosemary, Lavender, Thyme, Peppermint, Eucalyptus, Cinnamon, Pine, Tea Tree, Lemon Balm or check out doTERRA On Guard, which has a decent mix of these) 
  6. Get acquainted with and stock up on powerful natural antiviral herbs. There are many you can choose from but these are my personal go-to’s: 
  • Blackseed Oil, Powder, or Extract is jokingly called “the cure-all for everything except death.” I’ll personally be taking this daily as a preventative measure. There is research that was conducted in Nigeria and an article published in the African Journal of Traditional, Complementary, and Alternative Medicine which describes an HIV patient who experienced a complete recovery after undergoing treatment with a black seed extract, for a six months period.
  • Astragalus Root is a Chinese adaptogenic herb I take in tincture form for it’s longevity properties and ability to calm the central nervous system, but was pleasantly surprised that this herb that keeps on giving has potent antiviral and immune enhancing properties. In fact, it has been shown in studies to combat herpes viruses, hepatitis C, and avian influenza H9 virus. 
  • Oil of Oregano  in oil or pill form is potent and should not be taken for more than 2 weeks continuously without a break. This is different and not as harsh as oregano oil, but still very powerful. Also a great way to clear out the gut in tandem with other herbs before reseeding if you have candida or parasites. Wild oregano oil has been tested against aggressive germs, including the cold, flu and even bird flu viruses and always emerges victorious so corona doesn’t stand a chance. 
  • Elderberry has been used in herbal traditions for centuries and use can be traced all the way back to Hippocrates, who is considered by certain populations to be the father of medicine. He referred to Sambucus nigra elderberry as his “medicine chest” because he believed it to be so useful in treating a wide variety of ailments. Elderberry has been found to promote a balanced immune response and is a great one to have on-hand to boost immunity or combat illness. It comes in a myriad of forms – syrups, lozenges, general supplements. 

You can also add basil, garlic, turmeric and other herbs to your food regularly to increase anti-viral properties. If you are taking medication, do not begin taking herbs without consulting with a health practitioner to ensure there are no negative interactions. -XO

 

References:

Brochot A, Guilbot A, Haddioui L, Roques C. Antibacterial, antifungal, and

antiviral effects of three essential oil blends. Microbiologyopen. 2017 Aug;6(4).

doi: 10.1002/mbo3.459. Epub 2017 Mar 14. PubMed PMID: 28296357; PubMed Central

PMCID: PMC5552930.

 

Gilling DH, Kitajima M, Torrey JR, Bright KR. Antiviral efficacy and

mechanisms of action of oregano essential oil and its primary component carvacrol

against murine norovirus. J Appl Microbiol. 2014 May;116(5):1149-63. doi:

10.1111/jam.12453. Epub 2014 Feb 12. PubMed PMID: 24779581.

 

Onifade AA, Jewell AP, Adedeji WA. Nigella sativa concoction induced sustained

seroreversion in HIV patient. Afr J Tradit Complement Altern Med. 2013 Aug

12;10(5):332-5. eCollection 2013. PubMed PMID: 24311845; PubMed Central PMCID:

PMC3847425.

 

Yimer EM, Tuem KB, Karim A, Ur-Rehman N, Anwar F. Nigella sativa L. (Black

Cumin): A Promising Natural Remedy for Wide Range of Illnesses. Evid Based

Complement Alternat Med. 2019 May 12;2019:1528635. doi: 10.1155/2019/1528635.

eCollection 2019. Review. PubMed PMID: 31214267; PubMed Central PMCID:

PMC6535880.

 

Signs and Symptoms of Candida Overgrowth

alternative healing

Signs you need to #DetoxYourLife: Candida Overgrowth. 

What is Candida? We all have it – it’s a type of yeast necessary for our gut ecosystem that normally lives in small amounts in places like your mouth and belly, or on your skin without causing any problems, but when the veggie hits the fan and we get imbalanced it can multiply and grow out of control. 

Signs you may have Candida overgrowth:

  • Fatigue
  • Chronic yeast infections
  • Recurring urinary tract infections
  • Nail / toe fungus 
  • White coating on tongue 
  • Sugar cravings 
  • Sinus infections: Common symptoms include a runny nose, nasal congestion, loss of smell and headaches. A study by the Mayo Clinic looked at a group of 210 individuals with chronic sinus infections and found that 96% of them had fungi in their mucus. Yikes!
  • Digestive issues including constipation, diarrhea, nausea, gas, cramps and bloating. Studies indicate that overgrowth of Candida is also associated with several diseases of the gastrointestinal tract, including ulcerative colitis and Crohn’s disease.
  • Skin rashes or acne that flares up in response to consuming sugar 

Things to note about clearing up Candida overgrowth:

You must find out the root cause to effectively address it. For me it was mercury poisoning. For others it may be a poor diet, or even an imbalance caused by medication. Steroid drugs like Prednisone can actually promote Candida overgrowth. And undergoing the process of antibiotic therapy, steroid therapy, or chemotherapy also increase the chance of a candida overgrowth. 

Know this: If you are on a no sugar diet for years you are approaching it wrong! It took me a month and a half of targeted detox to clear it up. You do need a period of restricting sugars – Absolutely no refined sugar or flour should be allowed –  but low glycemic index fruit can be fine in moderation.

Don’t try to use probiotics as a bandaid. There’s a place for them in gut healing but we have to clear out the core issue first and then “reseed” or repopulate the gut with good bacteria. In addition to a regular probiotic, a strain called Saccharomyces Boulardii is particularly effective against Candida.

If you or someone you know thinks you may have candida, holla at your girl. There’s testing that you need to do to confirm it’s presence, and getting a detox protocol that is tailored to your situation is ideal. -XO

New Year, New Credential!

cns

Happy 2020! Just in time for Christmas, I got the best present EVER and learned that I passed my CNS exam. In short: your girl is now a Certified Nutrition Specialist! YASSSSS! Check the receipts below 🙂 If you follow me on Instagram or are subscribed to my newsletter you may have seen the post already, or saw my stories where I couldn’t stop the waterworks when I got the news.

Getting that email was such an overwhelming relief because I realized I have spent 10 years of learning to reach this point. It means so much to me to culminate this decade of learning about wellness to becoming a full fledged professional nutritionist with the ability to help you get REAL results.

I’ve been quiet over the holidays and early this year planning next steps and resting. I also have been making amazing progress with one on one clients who are working to re-balance hormonally, have come off of birth control with my help, improved their energy, had their hair growing back for the first time in years, and achieved nutritional balance. Besides helping others, I had to get myself back to one and did what I call: “Detoxing My Life!” More on this journey next week.

In my next chapter as a Nutritionist, I’m looking forward to creating some amazing content for you all, and I’ll still be seeing private clients. Those who are already working with me know my practice has a new look! I now have a client portal for us to communicate, for you to track your food and lifestyle goals, and also can write scripts for supplements at a discount! Woop 🙂

I want to hear what goals you are working on in 2020, so feel free to email me HERE: rawgirltoxicworld@gmail.com and let me know if you are making progress.

My goal this year: Become a Healthy Living Superhero – and be the strongest in mind, body, spirit that I have ever been.

If you are with me, and interested in having someone partner with you to reach your health goals, I’ve just launched an affordable consultation package, that will allow you to work with me every month for the entire year! There is an option to pay in full or join a monthly payment plan. If you are serious and need a breakthrough in your health, sign up for a a free call with me HERE to learn more.

To read testimonials from clients who have worked with me check out my Website Testimonial Page or my business profile on Alignable.

XO

Esosa E., MS, CNS

 

Iodine: An Essential Mineral for Reproductive Health 

healthy living

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.

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.

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.

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: Cashew!

brazil

Cashew in Brazil is next level!

I’ve always loved using cashew nuts for nut milks, icings, and even vegan cheese, but never actually knew what a cashew fruit looks like. Cashew nuts grow inside the seeds that hang from cashew apples. The fruit of a cashew tree has a stalk, and here in Brazil, they use all of it. The stalk of the fruit is used for making juices and sweets–you can literal order cashew juice! From the cashew nut you can also extract and make an edible oil, and from the roasted kernel a flour can be made. The false fruit sometimes called a cashew apple which is highly perishable and is high in vitamins A & C,  can be eaten raw, cooked, or even used to make liquor.

If you are eating a high percentage of raw food, take care to eat a balanced amount of cashews or nuts in general to ensure the fat content of your diet isn’t too high. Cashew nuts are high in carbohydrates and low in fiber but packed with vitamins, minerals, and antioxidants including vitamins E, K, and B-6, along with minerals like copper, phosphorus, zinc, magnesium, iron, and selenium. 

 

References: 

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

Brazilian Fruit: Açaí

acai

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.