Tag Archives: vegan

health

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!

Raw Girl’s Guide to Brasilia & Salvador

Brasilia

My time in Brazil was glorious! Got to put my partner dancing to the test, meet incredible people, and mostly importantly eat gloriously fresh food. Getting back to DC has me even more aware of food mileage – and determined to find fresher sources of produce. In Brazil not only did we have access to greens from the garden of our glorious host, I noticed much of the produce seemed fresher because a lot of it is grown in the local environment.

I was also pleasantly surprised to find a LOT of vegan options that had delicious food. Below are my top places to check out if you ever find yourself in Brasilia or Salvador. -XO

In Brasilia:

Acai Amazonia

I ate acai almost everyday, and tried a bunch of spots; but this one was hands down the best of them all. Another perk: if you are homesick they got American hip-hop and pop tunes on repeat.

 

 

 

 

 

 

 

 

 

 

 

Cannelle Veggie Co.

Can’t express how good these desserts were. Not only were they vegan, but they included very little to no sugar and also had gluten and soy-free options. Trying the vegan butter made from coconut oil and fermented seeds/nuts is a must!

Faz Bem

The coconut milkshakes are a must! This is a spin on a typical burger with fries joint, but if you are gluten-free or prefer to ditch the bread (like I do), they have an option to put their veggie burgers in a tapioca wrap. They also have a buffet full of vegan fare from morning to midday.

 

 

 

Nutri Vida

This spot is owned by Seven Day Adventists and has an amazing buffet full of vegan and vegetarian options. Best part is going back for seconds has never been easier. My favorite finds here: jackfruit pockets (YUM), and for dessert cupuacu creme.

Supren Verda

Really great buffet with more raw food options, all vegan, only a few dishes with soy. Has a lovely seating area and vibe, and is a great place to go if you want to eat clean and feel satisfied. I didn’t get a chance to try their desserts but they sounded amazing.

 

 

 

In Salvador:

Rango Vegan

I absolutely adored this place! My friends and I got to sit in a private area, and each day they have a prefixed Baina meal that is delicious and soy-free. The vegan chocolate strawberry tarts are orgasmic, so if you enjoy dessert don’t leave without one.

 

 

 

Sorverteria da Ribeira (for acai or ice cream)

We stopped by this ice cream spot with excellent reviews that was recommended by a local as a great place to get acai, and it did not disappoint. I also loved that it was near the water and away from the typical Salvador tourist spots.

The Benefits of Coconut Water (& Hello from Brazil!)

coconut water

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!

cauliflower

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:

  1. Preheat oven to 450 F and line baking sheet with parchment paper.
  2. In a large mixing bowl mix together dry ingredients: tapioca flower with all preferred seasonings.
  3. Slowly pour in nut  milk and whisk together until batter becomes smooth. If batter too runny add in a bit more of tapioca flour.
  4. Dip each cauliflower floret into batter and coat completely then place on baking sheet.
  5. Bake for 20 minutes until the batter has set.
  6. 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.
  7. Place back on baking sheet and bake for 10 more minutes.
  8. 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.

Gluten-Free, Dairy-Free Green Pancakes!

chlorella

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

Avocado Kale Pesto Sauce

healthy living

Lately I’ve been on a mission to find simple healthy meals, with a hint of gourmet pizzazz that take 20-30 minutes or less to prepare in the kitchen. I’ve always been about that quick and easy meal life, but in the past months I’ve also become more aware that just because the meal is quick and easy doesn’t mean I have to sacrifice the quality of flavors included. Below is the recipe for an incredible avocado pesto sauce that is bursting with flavor and versatile enough to use for multiple dishes including: as a sauce for pizza, a creamy and delicious pasta sauce that can be paired with spiralized zucchini noodles or kelp noodles (recipes coming soon), or a delightful base for avocado toast— you can spread it on thick!  Anyone else out there about that quick and easy but gourmet life?

-XO Esosa E. AKA Raw Girl

 

Avocado Pesto Sauce

Ingredients:

1 whole ripe avocado 

1/2 cup water

2 Tablespoons olive oil

1/2 Tsp licorice salt or Himalayan sea salt

1/2 tsp local honey 

1 – 1.5 cups of Kale Pesto

Make your own pesto or use 1 container Trader Joe’s kale cashew pesto in this recipe. You can either make the Pesto first, separately, or throw all ingredients into a high speed blender and presto! You’ll have your sauce.

For Kale Pesto

Ingredients:

  • 3 Cups Kale packed
  • 2 Cloves Garlic
  • Juice from 1/2 Lemon
  • 2 Tsp Dried Basil or a few fresh basil leaves
  • 1/2 Tsp sea Salt
  • Black Pepper to taste
  • 1/3 Cup Extra Virgin Olive Oil
  • 1/4 Cup Pepitas (Pumpkin Seeds) or Roasted Pine Nuts
  • 2-3 Tbs Water

P.S. I’ve opened my schedule for the next two weeks to take free one-on-one calls. If you are a woman 30+ looking to stay fly til you are 99 or close to it, or someone who is in need of a health transformation, holla at your girl! I’d love to chat with you. You can sign up for a slot to have a call with me here: https://calendly.com/rawgirl

Healthy Living in a Toxic World – Episode 10: The Art of Living Long with Mimi Kirk

aging

In this episode, we continue our discussion about longevity and speak to Mimi Kirk, an international speaker, health coach, raw food chef, and published author who is a living example and was voted PETA’s Sexiest Vegetarian over 50 in a nationwide contest in 2009.

We discuss:

  • Her journey and how she was led to the raw food diet
  • Supplements or specific foods that help one stay youthful
  • Daily rituals and habits that contribute to longevity
  • How lifestyle trumps genetics
  • How to overcome family and peer pressure when making lifestyle changes

& More!

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IG TV Episode 6: African Superfoods – Injera / Teff Flour

africa

Have you ever had Ethiopian or Eritrean food? If so, were you aware that injera the bread that usually accompanies most dishes is super healthy for you and rich in essential nutrients?  If you are completely clueless, this one’s for you boo.

Welcome to Health Bytes!

Most people are completely unaware that Africa boasts some of the worlds most powerful superfoods. Today I want to shine spotlight on injera, a sour dough-risen flatbread with a slightly spongy texture that is light brown in color and a  staple in Ethiopian or Eritrean cuisine. Injera can be prepared using variety of flours such as sorghum but most commonly used is teff which is a tiny super grain that has serious super powers. Genetic evidence has show than teff was one of the earliest plants domesticated and may have originated in Ethiopia and Eritrea between 4000 BC and 1000 BC.

So what makes injera a superfood? Injera is rich source of various essential nutrients including fiber, protein, and vitamins. It contains high amount of protein including all 8 essential amino acids, high amounts of vitamins A, C, K, many of the B vitamins, and a wide range of minerals including ( high amounts of iron and calcium, along with potassium, phosphorus, magnesium, and zinc). Injera made from pure teff is gluten-free making it  and suitable for consumption for people with Celiac disease or gluten intolerance. In 1996, the United States National Research Council characterized teff as having the “potential to improve nutrition, boost food security, foster rural development and support sustainable land care”.  Most Ethiopians hardly suffer from diseases like anemia, osteoporosis, and diabetes (Gamboa and Eriks 2008). Some scientists do connect this to the consumption of teff as a daily diet. Some researchers believe that the bioavailablity of iron in injera contributes more than the iron content of teff for the less incidence of anemia in Ethiopia

One serving of Injera has nutrients that boost circulation, maintain electrolyte imbalance, aids with blood coagulation, and maintains healthy eyesight. It contains 20-40% resistant starches and is low on the glycemic index so it will not leave you with an energy hangover and is actually a wonderful food for diabetics as it helps to maintain balanced blood sugar levels. The Antioxidant content in Injera acts to protect the cell damages from free radicals, decreases risk of heart disease and cancer.  Injera made from sorghum provides high level of minerals like magnesium (which is essential for stress relief), iron, and B vitamins like niacin and thiamin. To add to the laundry list of amazing health benefits of injera, consuming it improves digestion, reduces menstrual issues, improves bone health, supports proper growth and development, boosts the immune system, and the insoluble fiber detoxifies the body improving elimination of waste and toxins. Alongside powerhouse grains such as quinoa and spelt, teff should be acknowledged as a legit superfood as it is low in fat, sodium, high in fiber, and contains a nutrient profile that can help you lose weight, remain disease free, and optimize your health! If you don’t know, now you know.

I’m Esosa E. Clinical Nutritionist & Founder of rawgirltoxicworld.com, until next time, your wealth is in your health!

 

Healthy Living in Toxic World – Episode 8: The Benefits of Juicing

healing

In this episode, we talk to Cherie Calbom, MS also known as “The Juice Lady,” a nutritionist and  published author of thirty five books who healed herself of chronic fatigue, fibromyalgia, and cancer using the power of juicing.

We discuss:

  • Diseases that can improve from juicing
  • Her personal healing journey using the power of juicing
  • How to begin juicing and what you need to start
  • Power ingredients to juice to help the body detox
  • What to do if you have no time to juice
  • Which foods you need to get organic for juicing

& More! Tune in and don’t forget to share.

Podcast: Play in new window | Download