Tag Archives: vegetarian

Why Taking a Bath in Nature is Good For You

forest bathing

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

Health Action of the Week: Get Creative with Your Salads

healthy

If you want to start eating high raw, the first thing on your to-do list should be to learn how to prepare a kick ass, finger licking, victory dance, booty shaking salad so good, it will convert your most vegetable apprehensive aunty. I am proud to say I have mastered the art of converting people to a love of fruits and veg, just by making salads that provide a magical flavorful experience. How do you do this? Well first off you have to get creative. You CANNOT make enticing salads by sticking to the romaine lettuce and tomato formula found in restaurants the world over. Try other greens, and don’t be afraid to mix them together: kale, mixed greens, arugula. Add in unexpected toppings like fennel, artichokes, olives. Or go the fruity route and try things like strawberries, cranberries, etc. You can also throw together “salads” using additional ingredients that bulk them up like quinoa, adding hummus, or guac, and a wide variety of diced vegetables. After you get some dope ingredients, the secret you must employ to achieve the holy grail of all salads, is you must massage your salad with your hands. This is non-negotiable. I like to use either olive oil with lemon, lime, or apple cider vinegar as the acid, sea salt, sometimes a dash of Braggs, and other seasonings, and work them all in with my hands. Even when I make a dressing, I like to massage the greens first using this method, because it makes them easier to digest and works in some intrinsic flavor. Below are links to a few salad recipes from this blog. Your challenge this week is to experiment with combinations you’ve never tried to make a glorious and hearty salad. Sharing is caring, so tag me on Instagram or shoot me a message on Facebook with some of your creations so I can try too! -Xo Raw Girl

Mediterranean Salad w/ Cilantro Goddess Dressing

The Ultimate Beauty Salad

Raw Curried Okra Cobb Salad

Collard Green Salad w/ Grapefruit Vinagrette

Sweet n’ Scrumptious Summer Salad w/ Orange Strawberry Dressing

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

5 Barriers to Mindful Eating

healthy eating

Eat mindfully, is the art of being present with our meals, and eating with deep awareness of our bodies’ cravings, needs, and satiety levels. When we do not eat mindfully, we may find ourselves shoving meals down quickly while watching TV, multi-tasking during mealtime, or eating on-the-go. Barriers or hindrances to mindful eating include: thoughts, feelings, and sensations that hinder our capacity for mindfulness. They cause us to divert our attention, they weaken our wisdom, and distract us from noticing the present moment or noticing the feelings we are trying to avoid. The five classical hindrances or barriers are: 1) sensual desire, 2) aversion, 3) boredom, 4) restlessness, and 5) doubt. All of these can hijack our attention from mindful eating. Here’s a brief run-down of how! Sensual desire is being absorbed in enjoyable sensations without the recognition that they are fleeting. We keep going for more thinking we can maintain the feeling. The joy of fulfilling desire is not getting it, because that is not satiable. Aversion is ill will or punishing ourselves by abusing food. Doubt questions mindful eating and the ability to engage in it. Restlessness and boredom both involve misplacing our energy and directing it towards food to avoid feeling nothing or perhaps the frustration of boredom.

Why are these habits or barriers important to recognize on an ongoing basis? If we remain aware of our hindrances we can prevent or avert hindrance attacks. By understanding our patterns we can learn to understand our behaviors in any given moment, and also teach ourselves to develop empathy for the choices we make. If we don’t take the time to recognize them, we will engage in behaviors unconsciously and be powerless to change them or choose differently.

To overcome the barrier of sensual desire, look at the objects of desire and determine what are the unrealistic expectations, are we seeing it clearly? How long will the pleasure actually last? Ensuring that we are appreciating and savoring the sensual desire while eating our food rather than mistreating it is key. We can also work to override the feeling of desire by practicing contentment, until we have trained ourselves to easily disengage from the object of desire. To deal with doubt, you could chat with a mindful eating teacher or coach and talk through the doubts you have. Our just journaling your thoughts may be effective enough. Acknowledgment will give the doubts less power. With aversion we can take time to get to the root of what we are punishing ourselves for. If we unearth the shame, guilt, or upset and deal with it head on, we will be less likely to use food as aversion. Mindfulness activities or meditations can help us stay rooted in the present moment when struggling with boredom and restlessness. Rather than go on autopilot and begin eating to cope, we can train ourselves to ask questions before we chose to eat to determine if we are just killing time or avoiding feelings.

It’s important that we do not beat up on ourselves for not achieving the elusive title of “mindful eater.” Part of cheering ourselves on is recognition that it’s all a process that requires positive choices day by day. We have to realize that slip-ups are not wrong, they are just a part of the ebb and flow of life. We can get excited when we start to notice behavioral changes or landmarks that we achieve. Perhaps we stop rushing and eating on the go, or we learn to put away our phones during dinner. Celebrating the small victories can go a long way to helping us stay on the path. –Xo Raw Girl

Going Vegetarian or Vegan in College

campus

4 Mindfulness Techniques That Can Reduce Binge Eating

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.

Healthy Action of the Week: Embrace the Wisdom of the Seasons

fall

We need nothing more than a simple shift in season to confirm that change is a constant in our world. As we cycle through the four seasons, it isn’t just the weather that changes, our diets evolve with seasonal availability of some foods, and we may choose to hibernate more indoors during fall and winter, or frolic out into the open air more often in spring and summer. In the context of healing, the seasons can remind us to accept change as a constant and see our healing process as a process of unfolding, happening in stages. In fact everything in our lives can be linked to this sort of seasonal change. You can be in one phase in one area & different phase in another. For instance, we may be in a winter season in our relationships, but in our career or professional life be going through spring and reaping the benefits of hard work we’ve put in over time.

Did you know the seasons also correspond to personality traits? Yep, just like horoscopes tell us a great deal about possible personality quirks, humans have character traits, emotions, and virtues linked with seasons and the elements. Below is a little more insight into what qualities correspond with each season. The five seasons include: winter, spring, summer, late summer, & autumn. Why is it useful to understand this and ruminate on how we align personally with the seasons? Just by understanding this concept it can help us to better relate with people and environments wherever they are on the spectrum. Fall is upon us soon, so it’s a wonderful time to take stock of what you can prune or release from your life to prepare for what’s next. Take a moment to reflect on what season you are in personally, professionally, and spiritually. Journal about any insights you receive from looking at your life from this lens. –Xo Raw Girl

(FYI: Interpretation I used breaks into 5 seasons adding “late summer”).

Winter: Water
Spring: Wood
Summer: Fire
Late summer: Earth
Fall: Metal

WINTER – human traits include: charming, sensitive, compassionate, flexible, intuitive, persuasive, fluid, intelligent. Emotions: fear, virtue, will.

SPRING – quickened pace of life; rapid growth; new life from past seeds. Personality traits – generous, confident, explorative, persuasive, busy, loyal. Emotions: anger, virtue, benevolence.

SUMMER – growth of spring matures, spontaneous bursts of energy. Personality traits: love, adventure, excitement, competitive, hypersensitive, extroverted. Emotions: joy, virtue, propriety, decency.

LATE SUMMER – transition between summer & fall; a moment to take pause or reflect. Personality traits: steady, patient, reliability, logical, methodical, good planners, disciplined. Emotions: sympathy, virtue, faithfulness.
AUTUMN – nature moves inward; pruning necessary for new life to come; it’s a season of letting go. Personality traits: tenacious, self reliant, reserved, orderly, clean, balanced, solitude. Emotions: grief, virtue, righteousness.

Staying Ageless 30+ on Virginia This Morning!

aging

Healthy Action of the Week: Self-Care Ritual

health

Hi Gang,

I’m starting a weekly call to healthy action to get you thinking about various aspects of your health. Hoping that these will assist you in not just learning about new nutrients or supplements, but actually start to make changes day-to-day. For the first healthy ritual I challenge you to pick a self-care activity you feel you need the most and do it daily. Whether it be meditation, long walks, or taking a long bath, find a way to take care of you in a way that makes your heart sing. As we prioritize ourselves and establish rituals, we fill up our well of goodness we have to bring to our work, families, and life in general.Next week I will give you a template you can use to make your personally tailored self-care plan. I hope you will complete it or give it some thought! Here’s to loving a lot on YOU this week! -Xo Raw Girl

Recipe! Cilantro Dressing

cilantro

Variety is key to ensuring that boredom or a food rut don’t set in. Vegans and vegetarians alike know the feeling of wanting to scream when all that is available to eat is the same boring side salad. One way you can “jazz up” any meal is by adding the right toppings, sauces, dressings, or condiments to add flavor and get you excited to dig in. This weekend was veggie burger mania in my kitchen. I had an assignment to perfect several types of veggie burgers. I made black bean, lentil, and a black eye pea burger that will make your mouth water (more on this later). For the lentil burger, topped it will an awesome cilantro sauce that can also double as an awesome salad dressing. Not completely raw as it uses canned coconut milk, but quick to make and delicious. Cilantro has awesome nutritional benefits and can actually naturally remove up to 80% of heavy metals from the body. Not a bad perk for a dressing! -Xo Raw Girl

Salad ingredients: Chopped kale, cabbage, brussel sprouts, dried cranberries, pumpkin seeds.

Cilantro Dressing

2 tablespoons fresh lemon juice
¼ cup organic lite coconut milk
1 jalapeno chile stemmed and seeded
1 garlic clove
1 inch piece fresh ginger
¼ teaspoon salt
1 cup cilantro roughly chopped

Add the lemon juice, coconut milk, chile, garlic, ginger, salt and cilantro into a blender and blend until smooth. Serve and enjoy! To vary thickness use regular instead of lite coconut milk and add in a little avocado. Another variation can be made using lime juice instead of lemon.

Want a FREE list of my 10 all time favorite Superfoods?

Why You Should Soak Your Nuts

healthy living

As someone who eats a great deal of raw food, for me soaking my nuts before I eat them is imperative. When I get busy, lazy, or careless I sometimes forget, but my digestion always pays for neglecting that essential step. Adopting a high raw diet is about trying to consume foods with as much life force as possible. Nuts and seeds are full of enzymes while in their raw, natural forms but when they are toasted, roasted, fried, or boiled the enzymes are destroyed. Raw nuts and seeds are plant foods which also contain the ingestible substance phytic acid, which acts as an inhibitor developed to form a protective barrier from bugs or insects, but in humans can block enzyme function. Nuts and seeds will not break down into their simplest forms during digestion when protein inhibitors are present. Phytic acid also prevents us from using and maintaining key micronutrients as the molecular structure causes essential minerals (including calcium, zinc, niacin, copper, iron and magnesium) to bind to it, thereby preventing their absorption. Soaking nuts releases phytase, allowing the phytic acid to be neutralized and making the nuts easier for our bodies’ to digest. If you are feeling lazy or pressed for time, soaking your nuts overnight is a great way to prep for the morning especially if you are making nut milk. If you want to take your nuts as a snack on-the-go and want them crunchier, pop them in the dehydrator and go about your business for the day. For extra fun add spices or even maple syrup to your nuts when dehydrating. -XO Raw Girl

References:

Gupta, R. K., Gangoliya, S. S., & Singh, N. K. (2015). Reduction of phytic acid and enhancement of bioavailable micronutrients in food grains. Journal of Food Science and Technology, 52(2), 676–684. http://doi.org/10.1007/s13197-013-0978-y

Raw Nuts & Seeds High in Enzymes. (n.d.). Retrieved February 02, 2017, from http://healthyeating.sfgate.com/raw-nuts-seeds-high-enzymes-1213.html

Kornfeld, M. (2017). Review of preparing nuts. [Lecture Slides]. Retrieved January 30, 2017 from MUIH NUTR 684 module 2.

Nagel, R. (2010, March 26). Living With Phytic Acid. Retrieved January 29, 2017, from http://www.westonaprice.org/health-topics/living-with-phytic-acid/

Tag Archives: vegetarian

Tags

Newsletter Sign-up