10 Foods for Healthy Cells: Why You Should Know which Foods Provide healthy Information on a cellular level
Why should I choose a 100 calorie organic apple instead of a package of 100 calorie Oreo cookie bites? Food is information and function for our cells. The science of epigenetics shows that different types of calories behave differently inside the body. Food is the information that tells our cells how they should be expressed. The apple communicates a message to our cells to have healthy function, while the Oreo cookies tells our cells to get sick.
Food communicates on a cellular level and our bodies take that information and behave accordingly. So no matter what genes we’re born with we can take steps to control our gene expression.
(https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2861525/) (http://drlwilson.com/Articles/METHYLATION.htm)
10 Foods to Eat for Healthy Cells
Beets
Dark leafy greens (kale, spinach, collard greens)
Good fats (avocado, coconut oil, olive oil)
Wild caught salmon
Seeds and Nuts
Cruciferous vegetables (brussel sprouts, broccoli, cauliflower)
Berries (blueberries, goji berries, mulberries, raspberries)
Beans (black, kidney, white)
Mushrooms (crimini, shiitake, maitake, chaga, reishi)
Seaweed (nori, arame, kombu)
Beet, kidney bean and mushroom burger, on a lettuce bun, topped with a piece of eggplant bacon, pickles, tomato, and avocado.
Here’s an un-beet-able recipe that contains some of the most nutritionally dense foods; beets, broccoli, mushrooms, carrots, spinach and red beans. Beets are loaded with vitamins and minerals, benefitting the heart, blood, bones, liver, kidneys, and pancreas to name a few. Mushrooms have antioxidant and anti-inflammatory properties, and promote immune system function. Kidney beans are high in fiber, calcium, iron, and a great source of protein.
Beet & Bean Burgers
Cooked on the stove top.! Now for the creative part. Add a bun, go bunny-style or totally bun-less. Then add all the toppings you love!
These beet burgers are as satisfying as meat burgers! Give this recipe a try because it’s nutritiously delicious, and if you do, you’re going to make yourself and three other people very happy! Yields 4 burgers.
Ingredients
1 large red beet, peeled and chopped into small cubes
1 can red kidney beans, rinsed and drained
1/2 C portobello or crimini mushrooms, chopped
1/2 C broccoli, rough chopped
12 C carrot, rough chopped
½ C baby spinach leaves
1 Tbs plus 1 tsp chia seed flour
½ tsp. salt and pepper, each
1 Tbs. dried mixed Italian herbs or a small handful of minced fresh herbs of your choice.
Red or spiral beets are good for this recipe.
Process
Place chia seeds in a coffee bean grinder or blender. Blend until seeds become a fine powder.
Mix chopped beets in the food processor until the beets break down into the size of rice.
Remove beets from the food processor and measure 1 cup of beet-rice.
Add the 1 cup of beet rice back into the food processor. Add the kidney beans, mushrooms, broccoli, carrot, and spinach to the food processor. Pulse on and off until all inredients are well combined but still rice like, not baby food smooth.
Remove the burger mixture and place it into a laarge bowl. Add chia flour and mix with a large spoon until incorporated. Sprinkle with herbs and salt and pepper to taste. and gently mix again.
Divide the mixture into four large beet-balls. Form burgers by pressingdown on the balls gently by hand.
Place burgers in a non stick pan.
Over med-high heat, brown the burgers for about 7 minutes per side or until they firm up. Then lower heat to medium-low and let cook through for another 10 minutes.
Serve on iceberg lettuce (bun-ny style) toppeed with tomato and avocado.
Place chopped beets, like these, in food processor and mix until the beets are the size of rice. Then remove from processor and measure 1 cup.
Rough chop veggies and add to food processor.
Add black beans to the vegetables in food processor and mix well.
Add beet-"rice into processed mixture and pulse to combine beets. This is what the mixture should look like after it's been processed.
Form the mixture into four patties. Now, they're ready to cook.
Use nutrition as ammunition against obesity, heart disease, diabetes, high blood pressure, Alzheimers
How would you feel if your life was in balance and you felt energy and aliveness every day? Nutrition plays a major role in balancing energy, weight, and wellbeing. Nutrition is the medicine we need to protect against physical and emotional imbalance, fatigue and all age related diseases. Nutrition is the ammunition we need for sustained peek health and longevity.
I’m so excited that the third in my Energy Diet eBook series is available on my website.
Module 3 incorporates the nutrition of super herbs to boost energy, achieve balance, elevate immunity against disease and alleviate stress and achieve your health and life goals.
Chinese tonic herbalism has been a natural modality of health and healing for more than two thousand years in many regions of the world to increase your ability to handle stress and to adapt to all the changes taking place around you.
Module 3 explains the known benefits of the top 10 super herbs such as, ginseng, astragalus, chaga mushroom, shizandra berry and more. Some of these tonic healing herbs have been incorporated in the 10 quick and delicious recipes provided.
The top 10 super herbs described in the Energy Diet: Modlue 3, contain anti-aging characteristics, help balance our emotional and psychic energy, provide profound health-promoting actions, have no negative side-effects and must aid in the attainment of a long life.
Here’s a sample of a recipe included in Module 3. Module 3 can be used in combination with the information and recipes from the Energy Diet Module 1and Module 2.
All super herbs can be purchased online at www.dragonherbs.com and www.longevitywarehouse.com
Matcha Latte Tonic
1/1/2 C. warm spring water
1 Tbsp. organic matcha powder
2 Tbsp raw shelled hemp seeds
Tonic herbs
½ dropper. he shou wu powder
½ dropper astragalus root.
½ dropper duanwood reishi
½ dropper marine phytoplankton
½ dropper immunity mushroom
2 tsp. honey or 1/2 dropper butterscotch stevia
Super Foods
1 Tbsp. vita-mineral green powder
1 Tsp. maca
1 Tsp. lucuma
1/2 tsp cinnamon
1/2 tsp vanilla powder
Process
Place all ingredients in a blender in order of appearance and process on low speed until everything is integrated. Then process high speed two or three minutes until hemp seeds are milky and foamy! Enjoy and feel the energy!
Join the Rawception and be your healthiest you!
XX NK
Hit the Pause Button on Aging: Book 2 of the Rawception Energy Recipe Series
Would you like to turn back the clock on your biological age? Adding in super foods will super charge your immunity and boost your energy providing you with the health and stamina to achieve your goals and dreams.
Superfoods are nutritionally dense plant foods, such as goji berries, acai, cacao (raw chocolate), maca, spirulina, bee products, and more. As powerful sources of clean protein, vitamins, minerals, enzymes, antioxidants, good fats and oils, essential fatty and amino acids, and other nutrients, superfoods represent a uniquely promising piece of the nutritional puzzle.
The second in the Energy Diet series, Module 2 provides profiles of each superfood in detail, accompanied by 10 easy and delicious recipes. This accessible guide and easy to follow 7-day diet plan highlights the pivotal role of superfoods in promoting energy production, nutritional excellence, health, and beauty enhancement.
I’m so excited to share The Energy Diet: Module 2 with you. Module 2 is now available on the Raweception website. It will transform your skin, mood and weight, while you build the momentum of lasting energy and health. Module 2 will guide you to generate your core energy, balance your weight, alleviate stress, elevate mood and create confidence to become your best you!
Here’s a sample of a recipe from Module 2 of the Energy Diet series. Enjoy these delicious nutritious superfood bars.
Super Squares
Super food bars with goji berries and cacao drizzle.
Ingredients
¾ C. date paste
2 Tbsp agave (optional)
--------
1 ¼ C. almond meal
1 C. cashew meal
¼ C. hemp seeds
1/8 C. chia seeds
¼ C. pumpkin seeds
1 Tbsp. coconut butter
1 Tbsp. maca powder
1 Tbsp. lucuma powder
1 Tbsp. mesquite powder
¼ C. goji berries
¼ C. golden berries
¼ C. dried mulberries
¼ C. cacao nibs
1 tsp. vanilla extract
Pinch salt
Chocolate Syrup
¼ C. Cacao powder
2 Tbsp. date syrup, maple syrup or agave
1 Tbsp. coconut oil melted
Process
1. Mix all chocolate syrup ingredients in a vitamin. Set aside.
2. Add 1 C. dates and 1/3 C. water in a high speed blender until smooth and creamy. Add extra sweetener of choice if desired. Set aside.
3. Process raw almonds and raw cashews (separately) into a flour consistency, but stop before the oils break down into butter.
4. Mix all dry ingredients in a bowl. Add date paste mixture and combine by hand.
5. Spread onto a teflex sheet and dehydrate for 6-8 hours.
6. Remove and cut into squares. Drizzle with chocolate syrup and dehydrate another 24 hours.
7. Or for a cooked version, bake at 350 degrees for 12-15 minutes or until firm. Let cool and drizzle with chocolate syrup and refrigerate.
8. These stay fresh in the fridge for a couple weeks!
Eat well and be your healthiest you!
Xx Nicolle
The 12 most mind-bending, life-altering, eye-opening, podcasts I’ve listened to, Plus a recipe for Blue Majik & Blueberry Smoothie
After 57 years on this planet, I thought I knew a thing or two, but my mind has expanded so much from listening to these pods. I love Albert Einstein’s famous quote “The more I learn, the more I realize how much I don't know.”
I've fallen down the rabbit hole of these fascinating and informative conversations by experts in the fields of health, business, psychology, and nutrition. I find the podcast medium to be a very accessible way to consume information while power walking, doing errands, riding the subway or cleaning the kitchen.
The stories are full of inspiration, transformation and liberation. My picks are in no particular order. Four of them are from the same podcast host, because well, they’re just that good. I hope you take the time to listen and enjoy, as much as I have. I truly believe that important conversations like these make the world a better place.
We don’t know what we don’t know.
— Unknown
1. Rich Roll. Host: Rich Roll
Episode: Dr. Zach Bush “Glyphosate, GMO’s and Healing the Gut”
2. Rich Roll. Host: Rich Roll
Episode: Bruce Friedrich, “Innovating the Future of Clean Meat”
3. GOOP. Host: Elise Loehnan
Episode: Marianne Williamson “Who are You in Crisis?”
4. PodShip Earth. Host: Jarod Blumenfeld
Episode: “Everybody’s Plastic” “Fasting Mimicking Diet”
5. Super Soul. Host: Oprah Winfrey
Episode: Carolyn Myss: “Discovering your Life’s Purpose”
6. Marie Forleo. Host: Marie Forleo
Episode: Brene Brown “Braving the Wilderness”
7. School of Style. Host: Luke Story
Episode: Daniel Vitalis “Water Wars / Unlocking the Mysteries of Nature’s Greatest Gift”
8. Good Life Project. Host: Jonathan Fields
Episode: Geneen Roth “You Don’t Need to Be Fixed”
9. Finding Mastery. Host: Michael Gervais
Episode Satya Nadella “Microsoft CEO”
10. Rich Roll. Host: Rich Roll
Episode: Ray Cronise & Julieanna Hever. “Nutrition and Oxidative Priority”
11. Rich Roll. Host: Rich Roll
Episode: Dr. Valter Longo. Episode: Fasting Mimicking Diet"
12. GOOP. Host: Elise Loehnan
Episode: Michaela Boehm “Creating Sexual Tension”
I promise you'll love this quick and delicious smoothie bowl, especially if the taste of bitter greens is not your thing. This blue-ness is rich, sweet and satisfying.
BLUE MAJIK & BLUEBERRY SMOOTHIE
Blue is a hard food color to find when eating the rainbow. The blue color itself is the most nutritious part of the food. The phytonutrients which naturally occur in blue food, called anthocyanin, catechin, quercetin, and kaempferol, are powerful antioxidants for our bodies. This blue smoothie is just so pretty -- and tastes so damn good.
Ingredients
1/2 C coconut water kefir
1 C plain coconut yogurt
1 frozen banana
1/2 C frozen blueberries
1/2 C steamed & frozen cauliflower and zucchini, each
1 tsp Blue Majik spirulina
1 Tbs pea protein powder
1/2 tsp maca, mesquite, lucuma, each
1/2 C spring water - add as needed.
Process
In a high-speed blender, add ingredients in order as listed.
Blend all ingredients using the tamper to help mix.
Add water, one tablespoon at a time, if it’s too thick to blend.
Top with frozen blueberries, a sprinkle of hemp seeds, and shredded coconut flakes.
Enjoy and feel good about taking the time for self care!
xxNK
Drink up! The Top 15 Reasons You Should Drink Water Every Day
This is how I start most mornings...
Hot Water & Lemon.
... even so, I struggle to drink enough water every day which can result in feeling the effects of dehydration from time to time. So I'm working on increasing my water consumption especially in the summer.
How are your habits around hydration? Do you ever experience constipation, chapped lips or dry skin? If so, you might want to take stock in how much H2O you're putting in you body. Luckily consuming watery foods like green juice, watermelon, grapefruit, apples, lettuce, and cucumbers all count toward the 3-5 tall glasses of water we should drink every day.
As a culture, we don’t drink enough water, and no fluid is more important to us than pure water. About seventy five percent of the human body is water. So understandably, drinking plenty of fluids to maintain and replenish water levels is vital for things like muscle function, joint and brain protection, immune health, digestion, and even mood.
Here are some of the benefits of staying hydrated.
Weight loss
Healthy bowel function
Muscle efficiency
Balanced mood
Body temperature control
Improved memory function
Joint lubrication
Efficient digestion
Immune healthFlushes out toxins
Staves off hunger
Increases energy
Relieves fatigue
Reduces headaches
Regular urination
Cleanses the body
Here are some mild to moderate dehydration symptoms.
Dry, sticky mouth
Sleepiness
Lethargy
Dizziness or lightheadedness
Thirst
Decreased urine
Few or no tears when crying
Dry skin
Headache
Constipation
As you start to become dehydrated, you may not immediately notice it. You get a little thirsty and develop chapped lips or dry skin. You may develop headaches as it may begin to affect your mood. Long term, dehydration can lead to ailments, joint issues, elevated blood pressure, and extra wear and tear on your organs. Chronic dehydration causes the body to operate in a much less than optimal way.v
In the words of W.H. Auden, “Thousands have lived without love, not one without water.”
Below are recipes for two quick, delicious and very hydrating beverages.
Infused Water
Ingredients
6 Strawberies
1/4 Cucumbers
1/2 Lemon
Process
Place all produce in one large jar of cold spring water.
Let soak for 2 hours in the fridge.
Drink Lots of it!
The Rawception Rawsmopolitan
Ingredients
1 C fermented coconut water kefir
1 Tbs. unsweetened organic cranberry juice
1 Tbs. fresh squeezed lime juice
1 twist of lemon rind
Process for the coconut kefir
In a glass jar, empty the water from one coconut.
Add kefir grains and let ferment overnight for 24-36 hours.
Strain out grains.
Process
Mix all ingredients over ice in a cocktail shaker.
Shake well and pour into a martini glass.
Cheers!
Rawsmopolitan
For more hydrating beverages, juices, smoothes see my Energy Diet: Module 1 on my ebook page!
Food For Thought; Rawception’s Top 6 Diet Philosophies, Plus a Recipe for Quick Homemade Hemp Milk
1. Eat the Rainbow
Is your dinner plate mostly brown? And your energy mostly down? Get the energy you wish with more colors in your dish! yeah, I just wrote that :/ Seriously, eating all the colors of the rainbow is an easy way to know we’re getting a good nutrient balance. The phytonutrients that comprise the color of the food itself, is the most nutritious part of the food. Each color provides a different healing property that the body needs every day. It’s nature’s way of color-coding our food to help us find balance on our plate, as well as in our life.
2. Food is Information
Are all calories created equal? The science of epigenetics clearly shows that all food is information and function for our cells. Each type of calorie behaves very differently inside the body. Why should I choose a 100 calorie organic apple over of a package of 100 calorie Oreo bites? Food is the direct communication that tells our cells how they should behave. The apple tells our cells to have healthy function while the cookies tells our cells to get sick. Food communicates on a cellular level and the body acts in response to the information it receives.
3. Adding In
Adding good things into our life is always a smart choice. The first step to balancing weight and gaining energy is to add in as many vegetables, fruits, healthy fats, lean proteins, as possible without subtracting anything from your current lifestyle. By adding in naturally low calorie, high fiber, nutrient dense foods, your body will crowd out cravings for unhealthy fats, bad carbs, and processed, sugary foods. Just begin to add in, and let your body do the work for you.
4. Soul Food
There are two kinds of food. Soul Food is primary to the food that we eat. Soul food is how we nourish ourselves around emotions, exercise, personal relationships, career, creative outlets and mindfulness. Healthy food alone, cannot make us whole, no matter how much broccolli we eat. Soul food is vital to our overall health and happiness. The circle of health is the answer.
5. Mood Food
Organic plant-based, whole food can help lift our spirits by triggering our serotonin and dopamine levels giving us with a sense of happiness. Berries, apples, bananas, beets, artichokes, avocado, almonds, walnuts, lima beans, pumpkin seeds and many more contain natural serotonin stimulants. Processed food contains gmo's, pesticides, insecticides, herbicides and fungicides and can leave us with heavy emotions. Self care is our responsibility. It's our right. Every conscious choice we make to improve our health makes a difference..
6. Bio-Individuality
Diet and nutritional needs are very individual and unique just like you and me. In addition, nutritional needs are ever changing throughout different chapters of life. What works for one person, effects the next person differently. Empirical evidence is information acquired by observation and experimentation; it’s our own personal scientific data. Each individual needs to experiment with diet and lifestyle and closely observe how the body and mind reacts. This experiment can lead us become our healthiest self.
Hemp milk is my mainstay milk because I always have hemp seeds in the fridge and because it's a no-strain milk, it's super quick to make. I add hemp seeds and water to my matcha in the blender and voila, I get a beautiful, milky, foamy, delicious result every time.
Hemp Milk Recipe
Hemp Milk is one of the easiest and quickest non dairy milks to make.
Hemp seeds are a complete protein - rich in magnesium, phosphorus, iron and zinc. They're also a good source of ALA Omega 3, fatty acids.
Only 2 little Ingredients, people!
1/2 C raw hemp seeds
1 1/2 C spring water
_
Optional
1/2 tsp. vanilla extract & 1/2 tsp. coconut oil
Process
Blend hemp seeds in a high speed blender, on low speed at first, and then blend on high speed until all seeds are dissolved and the milk is white and foamy. About 60 seconds. No need to strain. (Add optional ingredients of desired) That's it! So easy and quick.
xx nk
10 Symptoms of Chronic Stress and 15 Ways to Turn On Your Relaxation Response; Including Eating Brownies
Do you love chocolate? Cacao is actually a superfood which helps reduce stress and balance hormones . Here's how and why you should enjoy this gooey chocolatey treat that's actually good for your mind and body.
What is your relationship to stress? For many of us stress is a part of our daily lives, which raises the questions, how do we react to it and how do we relieve it?
If we can’t immediately remove the root cause of our stress, then discovering ways to relax is important because chronic stress causes many negative affects on the body. It causes our main stress hormone, cortisol to rise. Cortisol is created by our adrenal glands. Most of the cells in our body have cortisol receptors, which is why cortisol affects so many bodily functions.
Cortisol is the fight or flight stress hormone, which gives us the strength to out run a predator and keeps us from dying of famine. Cortisol dramatically increases energy production at the expense of other bodily functions that are not required for immediate survival. Trouble is, relentless stress can keep this survival mechanism constantly turned on high, damaging the body. When cortisol levels are chronically elevated the immune system is compromised, weight loss is virtually impossible and risks for chronic diseases are increased.
Cortisol also plays an important role in our nutrition, regulating energy by selecting the right type and amounts of carbohydrates, fats, or proteins the body needs to meet its physiological demands. Cortisol is a key component in the body’s effort to carry out its processes and maintain homeostasis.
When cortisol spikes from stress, it tells the body to eat something high in calories, which is great for survival if you need energy to flee a lion in the jungle, but it’s not so great if you're fretting over the demands of daily life, like juggling work, family and paying the bills.
Are your cortisol levels elevated? Symptoms of high cortisol levels are
Stubborn weight gain, especially belly fat
High blood sugar
High blood pressure
Muscle weakness
Depression, anxiety and irritability
Lack of sex drive
Irregular periods in women.
A round puffy face
Increased thirst and frequent urination
Skin changes and bruising.
So how can we balance the fight or flight response with the rest and repair mechanism? Fortunately there are many relaxation responses to lower high cortisol levels.
Eat dark Chocolate! (See my sweet potato brownie recipe below)
Pound a pound of vegetables every day.
Eat sweet potatoes.
Eat 3-5 smaller meals per day, so your adrenals know you’re not starving of famine.
Say "Om" and meditate - in whatever way works for you.
Listen to music you love.
Get 8 hours of sleep.
Sip green tea.
Hang out with someone who makes you laugh.
Get a massage.
Do something spiritual- like a walk in nature's temple- in the woods or on the beach.
Breath deeply in and out of your nose for a few breaths.
Have an orgasm. It raises oxytocin (love hormone) 500 times. An instant stress reliever!
Open a page from any book by Eckhart Tolle, Thich Nhat Hanh, Jiddu Krishnamurti, or Paramahansa Yogananda and read an excerpt.
Eat sweet potato brownies.
These delicious and healthy chocolate treats have been given a thumbs-up from some very discerning taste testers in my family.
Sweet Potato Brownies
Sweet Potato Brownies
Ingredients
2 large sweet potatoes or about 4 C roasted (or steamed) sweet potatoes
10-12 medjool dates
1 Tbs. vanilla
¼ chia seeds
¾ C water
1 Tbs. flax meal
1 C raw cacao powder
1 C raw cacao nibs
2 Tbs. sweetener (coconut sugar, coconut syrup, brown rice syrup, date sugar, maple sugar or maple syrup)
Process
Bake the sweet potatoes until they are soft and caramely.
Combine chia and water and let stand until thick about 20 minutes.
Remove pits from the dates and cut in half
Add dates to food processor and mix until a ball if formed.
Peel sweet potatoes and add to dates in food processor.
Process dates and potatoes until smooth.
Add vanilla and process again.
Pour the three ingredients from food processor into a large bowl.
Add melted cacao butter and stir to fully incorporate.
Add sweetener of choice.
Add ½ C of the chia mixture.
Add flax meal
Add cacao powder and mix gently.
Add cacao nibs and fold in.
Taste batter and add more vanilla, sweetener or cacao powder to preference. (this batter is so delicious that you want to eat it all raw)
Line baking pan with parchment paper
Pour batter in pan evenly.
Bake in 350 degree oven for 35-45 minutes
Test with a knife or toothpick for doneness. Do not over-bake because the cacao oil will hold everything solidly together once the brownies cool.
After baking, cool at room temp, and then refrigerate to set before slicing.
These babies last a good week in the fridge (if you don’t eat them all before then) and about three weeks in the freezer.
Thanks for joining the rawception!
3 Easy Steps to Cleanse your Body, Burn your Fat and Build your Energy
Over the last five years I've had a mindset shift. I stopped thinking about 3 meals a day and instead I focus on 3 steps a day. 1. Cleanse my body, 2. Burn my fat, and 3. Build my energy. It’s what I do every day that gives me the energy I need in the body that I want. Plus the mental clarity I require to get closer to the relationships I want and deserve.
It’s not a diet or a detox plan. There’s nothing to remember or think about. It’s just 3 simple steps a day. The reason it works is because it’s the same, simple, three things, every day. It’s a way of life. And f you’re consistent, it does the work for you. In my health coach training, I’ve studied over 100 different dietary theories. And the evidence shows that anyone can sustain a diet plan for a short time, but it’s human nature to slowly fall back into the old patterns. Behavior modification and real change take time and only work with consistency. A consistent way of life.
STEP 1. CLEANSE YOUR BODY
Detoxification and elimination are the foundations of health. It’s important to cleanse and detoxify your body first thing each morning. That means drinking two cleansing drinks before consuming anything else. When we begin each day with cleansing liquids, we give our body the hydration it needs to eliminate regularly and detox the bad bacteria out of the gut. For example; hot water with lemon and a green juice.
STEP 2. BURN THE FAT
Burning the fat is more about what foods to embrace and which foods to eliminate.
ELIMINATE these 2 non nutrutritive categories
1. Processed sugar such as candy, ice cream, cookies, cakes, doughnuts, pastries, muffins, sugary breakfast cereal, and desserts.
2. Simple carbohydrates. such as wheat products, breads, crackers, pretzels, bagels, pasta, and white potatoes.
EMBRACE these 4 delicious categories of whole foods.
1. High quality organic protein. Such as lentils, beans, nuts, seeds, sea algae, organic tofu or tempeh. (if you are consuming animal products choose “certified human” free range chicken and eggs, wild caught fish, high quality, organic pastured meat, and *
2. High quality fats (avocado, nuts, seeds, olive oil, avocado oil, coconut butter, coconut oil)
3. Vegetables. Eat every vegetables known to man except white potatoes
4. Fruit: especially low sugar fruits (such as berries, cantaloupe, and honeydew)
Note: I choose not to eat land animals or dairy products, but do what works for your body and taste buds. It’s important to know that every human body is different, so listen to what your body tells you it needs. Most of all, Eat until you feel FED, not FULL.
STEP 3. BUILD YOUR ENERGY
Here’s the good news - the hard part is already done. Give the first two steps their due because they do part of step 3, for you. Cleansing the body and burning the fat actually begin to build the foundation of core energy by cleansing the bad bacteria out of your gut and repopulating good bacteria back into your micro-biome (your biological home). By doing these two steps your body produces B vitamins and vitamin K, which are all critical energy building vitamins.
After producing natural core energy through your new healthier gut, there’s only one important thing left to do. Move. We must move our body a minimum of 30 minutes a day to produce real sustainable energy. So choose any exercise that you love and get out there and move!
xx NK
What is a Health Coach? And How is a Health Coach Different from a Nutritionist, a Therapist, or a Doctor?
You may have heard of the field of health coaching, but many people may not know what a health coach is and how they differ from other healthcare providers.
A nutritionist or dietitian gives you a list of foods to eat and a list of what not to eat. Then you’re on your own to make it happen. A doctor prescribes meds for your symptoms, but probably does not treat the root cause. A therapist has no timeline for your goals, so there is no end in sight. A therapist might ask about your childhood; a health coach will ask what you had for breakfast and how you nourish yourself.
Health coaching is a transformational process between coach and client. The health coach holds a safe space for you - almost meditative - so you can express, experience greater self-rawareness, share authentically and manifest your intentions. A health coach is a nutritionist, a spiritual advisor, and a life coach, all in one.
Health is not a goal; it’s a vehicle to get you where you want to be.
— Nicolle Kate
What’s the value of working with a health coach?
Health coaching is a proven program. A program with a timeline for achieving your specific individual goals. It's a 6 month program that works. Why six months? Because six months is a proven time frame for experiencing your health transformation. And just about anything that can happen, happens, in a six month period. You might get sick, your mother-in-law visits, the holidays happen, work is stressful, and relationships ebb and flow. A health coach will support you and keep you accountable through it all. Working with a coach twice a month helps you stick with it. When times get tough, your coach pulls you back up onto the health train. After the six month program you will have the confidence and the know-how to get back on the train -- yourself.
Investing in yourself is the most valuable investment you can make.
— Nicolle kate
A health coach helps you create the vision you have for your life. To get the best results from health coaching, you must be committed to show up for the transformational program. Just like showing up for your a therapist appointment, your physical therapy or doctor appointment. You have to be dedicated to yourself. You have to be open. You have to be present and you have to follow through. But there is nothing more worth investing in, than you!
So what do you have to gain by working with a health coach? And what do you have to lose?
You will gain:
Balanced Weight
Youthful Energy
Better Sleep
Fitting Your Clothes
Newfound Confidence
Feel Fed, Not Full.
Tools to Transform
Cooking Skills
Nutrition Knowledge
Happiness
You will lose, Buh-bye:
Extra Weight
Sugar Cravings
food addictions
Stress from Feeling Powerless
Brain Fog
Food Comas
Guilt about junk food
Burdening Anxiety
Uncomfortable Digestion
Irregular Elimination
I specialize in women's health, particularly women at midlife, who struggle with finding balance with weight, energy, sugar cravings, stress, anxiety, and hormones. We work together to move you out of your old stories, limiting beliefs, and unhealthy patterns.
I offer a complimentary 45 minute health history. The health history is a phone consultation to get acquainted and to review your health wishes, issues, and goals. It helps us to evaluate what’s been working for you and what’s not. The health history form is an opportunity for you to determine if working with me is a good fit for you, and it’s also a benchmark for later review.
For more information on my health coaching programs see my services page where you'll find an short version of the my health history form to fill out and submit to get started! I would be honored to be with you on your health journey.
Is Food Addiction Real? Or is it Lack of Willpower That Drives People to Overeat?
70% of people in this country are overweight or obese and 40% of those people are kids. So why are people struggling with weight gain? Is 70% of the population gluttonous, weak, and lacking moral fortitude? I think, not. Science clearly shows that obesity is not about psychology, but about biology.
One of the most significant findings in the last 30 years is that obesity is not driven by calories, or lack of exercise, but by the dietary composition of food we eat. It’s all about the type of calories, not the amount of calories. I used to think maintaining an optimal weight was a math equation; calories in, calories out. But that’s an antiquated theory and science proves otherwise. It’s the kind of food we choose that matters.
According to Dr. Mark Hyman, big food companies have “taste institutes” who hire “craving experts” to find the “bliss point” of foods to process and package to create more “stomach share” and get “heavy users”. These are actual internal terminologies. So much of packaged food, is addictive by design. Big food companies say they’re just giving customers what they want.
So if certain types of foods are biologically addictive and make us gain weight, then what do we do? Avoid processed foods, sugar, carbohydrates, and fast food. Sugar and carbohydrates are what is driving the fat accumulation. Sugar comes in many forms from processed food like and fast food to pasta, bread, pretzels, breakfast cereal, and desserts.
Think about how much time we spend talking about and agonizing over ways to lose weight and gain energy. Cutting down on bad carbs and processed food is one of the quickest way to achieve results. Now you’re freed up to think about other things!
— Nicolle Kate
Instead of eating those types of calories, go for healthy fats, (avocado, coconut oil, olive oil, salmon) lean proteins, (only high-quality, free-range meats) plant based proteins, ( lentils, beans) and healthy carbs (leafy green vegetables)
We shouldn’t have to work so hard for our health, we should work at getting rid of the things that are blocking it.
— Nicolle Kate
Here’s a healthy low carb, no sugar recipe that’s quick and delicious. I try to share easy recipes without a lot of ingredients and easy to substitute ingredients, because if healthy eating gets complicated, we won’t do it.
Chick Pea Salad Tacos
Ingredients
4 organic corn tortillas, or 4 collard green leaves
Salad
2 C mixed greens
1 avocado, 1/2 avocado sliced in long slices for garnish, and cube the remainder
1 can organic chickpeas, smash half the can with a fork
10 grape tomatoes, quartered
2 Tbs red onion, chopped
mushrooms, sliced; raw or sautéed
1 hard boiled egg, sliced or other high quality protein (optional)
Dressing
2 tbsp olive oil
1 1/2 tbsp lime juice
1 tsp cumin
1 tsp Italian dried spices
Pinch salt & pepper
1 tsp lime zest
Process
Add all salad ingredients in a bowl
Combine dressing ingredients and whisk (or if you’re lazy like me simply combine dressing directly into salad) and toss well.
Top with slices of avocado, squeeze of lime juice and a sprinkle of salt & pepper.
Fold and eat!
The Number One Longvity Nourishment Isn't Anything We Eat: It's Healthy Relationships
This is the fourth blog in my “Soul Food” series about how we nourish ourselves around things other than the food we eat.
Relationships are vital to our happiness and wellbeing. Studies show that people who enjoy longevity have one important commonality. It’s not income level, or access to health care or good nutrition. It’s having love in their life. Whether it’s a committed partner, living with two or three generations of family in one house, or living in very close proximity of family and friends; it increases lifespan.
Relationship at it’s best, is a path for two people to assist each other in their growth and evolution of their souls. To create a safe space for each person to express themselves in their most authentic way and to be encouraged to show up as their highest self. An ideal love relationship is two partners moving in the same direction at the same pace with the commitment to serve each other’s personal development and wellbeing.
It’s important to really know the essence of your partner and let them know that you truly love all of them. It can feel vulnerable to reveal our true self out of fear of rejection if they really know us. We unwittingly attract people that show us aspects of our own consciousness and we choose people who will be a mirror for us.
Are you in your current relationship because of fear? Do you shrink yourself to make the relationship work? I have played small to keep relationships going and I learned that it was no one’s fault but my own. Contracting myself was a betrayal of my spirit, my gifts, my expression, and core essence. It was actually an abandonment of myself. I abandoned some of the very traits that make me who I am. I would never deny my special traits, my passions and gifts again.
How can we trust our instincts to choose the right partner? Ask yourself if you can trust that person with your heart. Ask yourself if that person inspires you to be your very best and if they are willing to serve your health and wellbeing. Ask yourself if you can both be emotionally intimate and share dreams for the future that are compatible.
What is unconditional love? I think it’s the willingness to lovingly understand what is best for your partner’s life. What if your partner wants to do something that you don’t want, like move to Alaska, or have a threesome? This may mean lovingly wishing them the best, but choose to say no thank you, and do what is best for your spirit. That’s not to say, that we don’t make compromises and put our partner’s need before our own at times, of course we do. But there may be a crossroad where the purpose and lifespan of the relationship is over.
The lines blur when we choose a partner out of our past conditioning and programming. When our romantic ideas are not congruent with the reality of bonding with another human being.
Instead, we focus on making a list of what we're looking for in another person. We hold the other person accountable to what we want them to be. We would be better off making a list of the aspects of our own lives where we are prepared for love, and recognize places where we still need work.
I think there are no wrong choices for relationships as long as we are grateful for the blessings that came from the partnership and are conscious of the lessons learned as we move forward.
A wise friend once told me that there are two kinds of partners; spiritual teachers and spiritual partners. I’ve chosen several spiritual teachers in my life and I’ve learned a lot, but this time around I have found my spiritual partner. It took me 53 years and I look forward to growing and evolving together through a long, happy, and healthy life. I wish everyone on earth love, togetherness and longevity.
For more on love and relationships I recommend Marianne Williamson’s “A return to Love”, Anne Morrow Lindhberg’s “A Gift from the Sea” or any blog by Kute Blackson on relationships.
As a health coach, I integrate all aspects of nutrition and lifestyle to assist my clients achieve health and wellness, For more info on my health coaching programs check out my services page!
How to Shift Our Perspective About Having It All
Most of us live in a when/then world. When I land my dream job, then I’ll have it all. When I meet my soul mate, then I’ll be happy. But can we have it all? And what does having it all really mean?
Having things is external. That is, looking for happiness and success from the outside world. Needing acceptance and approval from outside of yourself and having material things that are judged by external standards.
What about changing the notion of having it all, to something else; being your all. I believe that if we can be our all, the form of having it all will follow organically. From my perspective, when you are your all, you have it all, already.
I can choose to show up as my healthiest, highest self and most authentic me. I can choose to be my most enlightened conscious self. I can choose love and expansiveness over fear and closed mindedness.
Being your all means, making self-care your number one priority. It means protecting yourself from anything unhealthy so you can better take care of the ones you love. Self-care is not selfish; it’s self-honoring and self loving. And it’s our responsibility.
We can all create our own definition of having it all, and we can all choose what having it all means.
We all have a life story. And we tell it over and over until we identify with that old story and believe that is who we are. But does that story still serve you? If it no longer serves you, you can rewrite your story. Instead of telling our stories from a “this happened to me” perspective, we can change our story to “this happen for me” and because of it, I learned something valuable and now I’m in a better place. Eventually, we can evolve the story to “this happened through me”, because the story has noting to do with who we are now.
There are no wrong choices in life. We need to stop over analyzing every life choice and make a decision. Moving forward is scary, but if we'll get good feedback from the universe and we’ll know if it was a wise choice, or not. If not, we can make another choice and repeat the steps until we get where we need to be, to have the things in life that we want.
We cannot always control what happens in our life but we can choose how we respond. When you look internally for happiness, confidence, and love and show up in the world as your best self, you will be on the path to being your all, and having it all will manifest itself.
Comment below and share your definition of "having it all"!
Here’s a delicious and easy recipe to be your healthiest self so you can be your all!
Raw Strawberry Coconut Yogurt with Granola
Raw Strawberry Coconut Yogurt with Granola.
Ingredients
1 C young Thai coconut meat
¼ to ½ C water or coconut water
2 Tbs. shredded dried coconut
2 acidophilus probiotic caplets, opened
_________
2 C strawberries, sliced.
_________
Raw granola (see granola recipe in the café page of www.rawception.com)
Process
In a high speed blender, place all ingredients.
Open acidophilus probiotic caplets and pour into blender.
Mix all ingredients until very smooth
Add more water if too think. Should be the consistency of yogurt.
Place in a ball jar and cover with a tea towel
Leave on counter at room temperature for 24 hours.
Place back in blender and add 1 C strawberries and mix.
Layer in a glass with sliced strawberries and granola.
Enjoy the yogurt and be your healthiest you! xx Nicolle
For more delicious and quick healing recipes check out my NEW Energy Food eBooks! @ www.rawception.com
Find Out How to Feel Strong, Alive, Energized and Ready for Anything
This is the third blog in my "Soul Food" series which highlights ways to nourish ourselves other than with food we eat. Can we use exercise as comfort, nourishment and medicine?
Humans are born to move. It is written in our DNA. The health of our bodies fundamentally changes based on how much we move or sit still. In our modern life we move less and our health suffers.
In America, we spend twice as much on health care as any other country per capita and we are ranked 28th in life expectancy compared to other countries per capita. Sadly, America has become one of the most sedentary cultures.
Without some activity every day your nervous system literally starts shutting down big muscle groups for lack of use. That kind of imbalance can lead to a lack of energy, soreness, stiffness, injury, and illness that gets worse with age.
We need to move 30 minutes every day. When you move, your whole system lights up, so why not do something that makes us look and feel so much better? You'll feel strong, alive, energized, and ready to take on anything. Your confidence is boosted and your outlook is so much more positive.
It’s easy to break the promises we make to ourselves to get some exercise. Over time, broken promises can easily become normalized, but just 10-20 minutes of movement is better than nothing, so no excuses.
Benefits of 30 minutes of daily exercise
Boosts energy
Lowers stress
Improves sleep
Elevates mood, depression
Disease prevention
Controls weight
Fun way to feel and look better
Combats health conditions
Improves sex life
Increase your feeling of power
Functional exercise is finding ways to burn calories and integrate movement into every day life.
Walk a dog
Take the stairs
Walk or bike to work and errands
Get a standing desk
Clean your own house
Mow the lawn
Garden
Walk with friends instead of sitting/eating with friends
Walk while you talk on the phone
According to Dr. Jordan Metzl, MD, a nationally recognized sports medicine physician at NYC’s Hospital for Special Surgery, It’s imperative to add in a minimum of 150 minutes of movement per week. 30 minutes, 5 days per week. He explains that there are three components of exercise, flexibility, strength and cardio. Interval training is considered the most efficient way to get results from a cardio workout. 10 minutes of warm up, 20 minutes of moderate exercise (walk, jog) and 10 minutes of real huffing and puffing exertion. Yoga, squats, lunges, pushups, and planks are great for improving flexibility, balance and strength. (push ups are my least favorite thing)
Exercise is very individual just like diet. Do what you authentically love or you won’t do it. I love functional exercise so I integrate as much walking into my every day life as possible. I walk long distances daily to all my regular errands, the dry cleaner, shoe repair, health food grocery and the farmers market etc. I also love yoga, jogging and hiking to mix it up. I do not belong to a gym and you don't have to either. What do you love to do? Dance, ski, roller blade, jog,, pilates, there are so many ways to move!
Just move and live your healthiest life, Xx Nicolle Kate
5 Reasons You Aren't Sleeping Well: And 11 Reason's Why You Need to Be
This is the second blog in my new Soul Food series. Soul Food is all the stuff that nourishes us that is not the food we eat, like career, exercise, personal relationships, spirituality etc.
Have you ever wondered if our sleeping habits impact our eating habits? And do our eating habits impact our sleeping habits? The answer is yes. Both sleep and hunger closely relate around the natural light and dark cycles of our circadian rhythm.
Adequate sleep is a key part of a healthy lifestyle benefitting your mind, heart, weight, and mood. Sleep science studies clearly show that short sleepers increase their risk of heart disease, cancer and depression and short sleep increases craving for both fat and carbs.
Short sleep leaves us searching for artificial or fake energy from caffeine and sugar, which spikes our energy briefly, and when we come crashing down, we continue the cycle. Short sleep makes us hungrier. Twice as many women as men eat excessive carbs and fat to combat daytime sleepiness, confusing the energy slump with hunger. Men tend to pride themselves on how little of the stuff they can get away with, but lack of sleep will eventually negatively impact their waistline and performance with focus, sports and sex.
According to Dr. Rubin Naiman PhD, a sleep and dream specialist, “sleep disorder is the number one health problem in the United Sates. 70 million Americans have insomnia and 23 million Americans have sleep apnea, and 64% of Americans have one clinical symptom of sleep disorders at least 3 times a week.”
As a culture we devalue sleep often pushing the boundaries of how little we can get away with and consider it mainly in terms of how it can add more value to, or serve our waking time. Learning to savor and value sleep just for how good it makes us look and feel, is a positive health goal.
Here are 11 Important Benefits of 7-9 Hours of Sleep
Detoxifies the brain
Balances weight
Decreases inflammation causing disease, heart attack, stroke, diabetes, and arthritis.
Sharpens attention
Reorganizes, restructures and strengthens memory
Improves appearance of skin and eyes
Improves mood
Heightens creativity
Reduces stress
Increases patience
Improves quality of life
Guess What Disrupts The Quality and Duration of Sleep
Poor quality daytime light: with our indoor society, we get little or no natural light exposure and often the majority of daytime light we are exposed to is poor quality florescent light absorbed through our skin.
Poor quality nighttime light: blue light from televisions, computers, and mobile devices reduce melatonin production and increase our body heat from the energy, which impairs sleep.
Artificial stimulants: caffeine and alcohol. Some people find marijuana helpful for sleep, some people don’t, there is no conclusive scientific evidence around pot and sleep.
Artificial sleep: sleeping pills.
Anxiety and Stress.
When we sleep our bodies naturally produce melatonin after dark typically between 9pm and midnight. Melatonin is an important natural sleep substance but if you can’t get to bed early enough supplement with 3 mg. of high quality melatonin.
Even if you’re doing everything else right, if you don’t get enough sleep, your health and wellness will suffer. We need to learn to cut power, let go of everything and drift off to sleep.
Good night and more soon, xx Nicolle
12 Keys To A Happy Life; And None of Them Has Anything to Do With Eating Kale
In my health coaching practice I distinguish between the food we eat and what I call Soul Food. Soul Food is the way we nourish ourselves in the areas of relationships. exercise, sleep, career, creativity and spirituality to name a few.
This is the first of several blogs I’m going to dedicate to these topics, because broccoli alone isn’t enough to bring us overall health, wellbeing, and happiness.
In this blog I want to touch on spirituality, and share the Rawception 12 keys to a conscious life. These are all bits of ancient wisdom that I’ve picked up along the way after 55 years on this earth. Here are my 12 Keys to happiness.
Don’t wait for something to happen to make you happy. Be happy now.
Focus your energy on the good things you already have and approach life from a place of gratitude and plentitude. That’s how more good things will come. Not by focusing on what you do not have.
Make macro goals and celebrate mini accomplishments.
Focus more on the meaning in life, rather than how we measure life.
Think about “who am I” rather than “what have I done”.
Consider "how compassionate, kind and generous was I today", rather than "how many Instagram followers did I get”.
Instead of telling the story of "what’s happened to you", change that to "what’s happening inside of you"
Convert “what can I get today", to “what can I give today".
Be aware of the present moment, and set aside time to make plans for the future.
Remember, fulfillment is success: achievements are not fulfillment.
We don’t see the world as it is, we see it as we are.
Accept what is, because it is.
More soon, xx Nicolle
Why I'm Doing a 14-Day Liver Detox and Digestive Cleanse, and Why You Might Want to Do One Too
Do you ever wake up between two and four in the morning feeling too warm, or even downright sweaty, and can’t get back to sleep? It might be a sign that your liver is loaded with too many toxins and needs some support.
Every night I wake up around 4 am. I’m warm and I have to kick off all the covers. Sometimes I’m awake for 2 minutes, sometimes 2 hours. I know this is largely due to my mid-life hormone shift. I know disrupted sleep is one of the most common symptoms of menopause. But I decided to do a liver and digestive cleanse to find out if cleaning up my liver and gut could help with my 4 a.m. issues.
I’m doing Dr. Frank Lipman’s elimination and digestive cleanse. I’m on day 6 and I’m feeling great about eliminating all the liver loaders from my body. My diet has been clean for years, but I do indulge in some of the worst liver loaders; ie: alcohol, skin lotions, hair color, cosmetics, gel nail polish, non organic food in restaurants and sometimes caffeine- but mainly green tea. Using all organic beauty products is in the works for me, but that’s for another blog!
Elimination and detoxification are the foundation of our health. And from time to time everyone's detoxification and digestion system needs a little TLC. Here are some signs that your liver may need some support, especially if you experience more than 3 of these.
Waking consistently between 2-4 a.m. and feeling too warm
Increased body fat, especially in tummy or thighs
Increased cellulite
Bloating (fluid retention)
Poor (low) energy
Short temper, with bursts of frustration or anger
Skin breakouts; itchy, red or inflamed skin
PMS
Constipation
Super hungry (starving) at different times during the day.
Craving starchy or salty food
What toxins are worst for our liver? Here’s a list of liver loaders to avoid:
Alcohol
Caffeine
Pesticides
Artificial flavors, colors and preservatives
All non organic skin creams and cosmetics
Grains that contain gluten
Trans fats
Refined sugars
Other liver loaders that are harder to avoid or can’t be avoided:
Cholesterol
Estrogen.
Viruses like mononucleosis or herpes
The air we breathe
The water we drink
The soil our food is grown in
Important facts to note!
The liver will always prioritize detoxing alcohol first (because it’s truly like poison in the body) over what the body makes. (like natural cholesterol and estrogen) The liver then releases the cholesterol and /or estrogen back into our blood supply and we recycle our cholesterol and estrogen. That's when our blood cholesterol goes up and the risk of reproductive cancers increase.
A healthy diet is critical for the liver to do it's work. When we warm up in the morning with caffeine and cool down in the evenings with alcohol, those substances prevent the liver from doing it’s very important job. If the liver isn’t working optimally, we will not be able to properly absorb nutrients from our food or balance our sex hormones. We will have increased body fat and suffer from poor sleep. So be honest with yourself about how much coffee and alcohol you drink. (bummer, right?)
Here are a list of foods the liver loves for natural cleansing:
Add in as many of these supportive liver lovers to your daily diet as you can!
Beats and carrots
Brussel sprouts
Cauliflower
kale
lemons
leafy greens
Avocados
Apples
Olive oil
Grapefruit
Organic cosmetics
Cabbage
Turmeric
Exercise
Other ways to help digestion and detoxification
Chew your food well. The digestion process begins in the mouth by breaking down the food, so when it arrives in the stomach, it's already partially digested. This is the best way to avoid belly bloat and gas.
Drink water between meals. Not during meals. Our hot stomach acid will not be able to properly cook (break down) the food in our belly before it moves into our small intestines, where the nutrients are absorbed, if we interfere with the stomach acid's natural PH balance with cool water.
Stay away from artificial flavors, colors and preservatives.
Life is precious, you are precious, so practice self-love and self care.
And I’ll let you know how I feel after I've completed the liver and digestive cleanse.
xx NK
For more info on Dr Frank Lipman's cleanse go to www.bewell.com (he does not know that I'm writing about his awesome 2 week cleanse)
Traveling Tips
I love to travel but the nutritional pitfalls are ever present. It takes a bit of planning before packing your bags to maintain a healthy diet regime on the road. I can concede organic produce but I don’t want to compromise my daily intake of living enzymes, vitamin and minerals for healthy digestion and energy flow on the road.
Here are a few tips for healthy travel!
Packing Your Bags
1. Probiotic supplements. (any shelf stable probiotic brand)
2. Powdered super-food and herbs to add to smoothies or juices.
3. Organic vita-mineral green powder to mix into tea or juice.
4. Matcha green tea powder for antioxidant tea on the go.
5. Vitamin / mineral supplements.
6. Chinese medicinal herb tinctures to add to tea, juice or smoothies.
7. Pack sprouted nuts, seeds and dried fruit for the plane.
Eating In Restaurants
Chef’s happily accommodate allergy and diet needs so don't hesitate to ask.
1. Ask chef to substitute butter for olive oil, creamy sauces for tomato based sauce, and heavy dressings for light vinaigrettes.
2. Delete meat and cheese and inquire about adding mushrooms, avocado, wild caught fish or other plant based options.
3. Request brown rice, quinoia, lentils, chickpeas, or lettuce wraps instead of white rice, potatoes, pasta, bread or flour tortillas.
4. Search online in advance to locate juice bars or organic cafe's near your destination.
5. Order organic raw vegetable salads and fruit salads whenever possible.
Happy Trails!
After getting my bearings at the largest hotel in Las Vegas, I surveyed the restaurant options and quickly understood the food-scape. Balance is hard to find in Sin City. High or Low. Sinner or Saint. Most food that happens in Vegas should stay in Vegas. Junk food abounds with only a few healthy offerings at a price from the most upscale restaurants where fresh herb gardens flank the entrance. I was lucky to stumble upon an odd little food-court-yogurt-candy shop that happened to make fresh green juices to order. An anomaly.
PS. I Love You
Palm Springs is a very special place. The desert sky, the late afternoon light, crisp air, UFO shaped cloud formations, picturesque hiking trails, and the moon hovering over the mountains in the morning, to name a few.
I've been to Palm Springs before but the natural beauty of this mid-century-mecca hits me like a brick every time. Another striking vision is the abundance of fruit trees lining the neighborhoods bearing copious amount of grapefruits, oranges and lemons so large and sweet.
The first thing I did was pick the rosiest grapefruits and brightest oranges and supreme' them for a citrus salad. (Supreme' is a knife skill which carefully slices the meat away from the pith) But as per my "Fast Food" blog post, just peel away the skin, any which way, and eat the sections - sweet, juicy and delicious!
Both grapefruit and oranges are high in Vitamin C and A, high in dietary fiber and one orange or grapefruit has only about 50 calories, depending on size! It's also a delicious way to replace processed sugar with natural sugar!
I had a wonderful visit with good friends, plenty of sunshine and the best citrus around!
I heart you, Palm Springs!
Island Inspired
I had the good fortune of being invited on a girls trip with some of my dearest friends to the Turks and Caicos Islands. I love the camaraderie of being with amazing and dynamic women of substance who know how to sustain true friendships spanning many years and many of life's changes.
These ladies are the brain trust of the last five years of my life. That said, we still carry on like young girls calling each other our long standing nicknames; Scoobie, Scule, Speeda and Scrappy.
Scoobie, has a beautiful zen house on Pine Cay; an exquisite, pristine and practically deserted island with a spattering of homes and one small hotel. It's the perfect serene spot to gather thoughts, process life and just be. Which we all did, along with long, beach power walks, long, beach power talks and lots of good food and bubbly. How can you go wrong?
One of the most fun things was when one of the hotel staff scaled up the side of a palm tree and cut down young green coconuts for us to drink fresh coconut water. Iit was amazingly delicious!
Coconut water is possibly the most nutritious drink offered up by Mother nature. Here are the TOP 10 coconut water health benefits you might not know.
Low in calories (40 cal in 8oz.)
Cholesterol and fat free
Four times more potassium than bananas by weight
Aids in appetite suppression
Moisturizes the skin
Contains five essential electrolytes that are in the body
High in fiber / aids digestion
Reduces the occurrence of acid reflux
Reduces blood pressure
Perfectly hydrates the body because it's isotonic (the same pressure) as our human blood, plasma, tears, lymph and other body fluids. Okay, one more! Rich in nutrients
80/20 in 2018
After writing a pitiful me holiday blog, I'm happy to report that I rang in the new year surrounded by warmth love and romance. I'm grateful to be in a deeply meaningful love relationship, and in the interest of growing that garden, I've read several 80/20 love relationship rules. One theory is that for most relationships we get 80% of what we want and the remaining 20% we need to accept living without, or perhaps find those missing elements elsewhere. A second version is that 80% of all frustrations in a relationship are caused by just 20% of the problems.
The 80/20 theory for relationships that I align myself with says that 80% of all relationship issues are on us; our own issues with communication, perception, unclear expectations, lack of boundaries. And the remaining 20% are relationship issues So if you want it all, like I do, we have to work through our own baggage first, otherwise we'll get stuck in the 80% and never get to the twenty percent that is vital to create a long lasting healthy relationship.
There are also other 80/20 theories that ring true. We wear 20% of our wardrobe 80% of the time. But the greatest game changer for me has been the 80/20 Alkaline / Acid Food Theory for Health.
To maintain optimal physical and emotional health our blood should be alkaline. There are three components to the achieving optimal alkaline levels.
1. Quantity
Eat until 80% full so you don't feel bloated or tired. Allow 20% empty space for proper digestion.
2. Quality
Eat 80% land and ocean vegetables and 20% protein OR grain. Proteins and gains should not be combined at the same time for the best digestion.
3. Acid/Alkaline Balance
Our blood should maintain an alkaline state. The food we eat and lifestyle choices we make impact whether we achieve that goal. To maintain balance consume 80% alkaline forming food and beverages and 20% acid forming foods daily.
4. Alkaline Choices
Vegetables, Fruit, Seaweeds, Dates/Figs, Quinoa, Millet, Olive Oil, Fish, Nuts, Seeds, Sea Salt, Brown Rice, Beans, Rest/Sleep, Kindness, Love, Meditation, Exercise.
5. Acidic Options
Meat, Dairy, Eggs, Pasta, Alcohol, Shellfish, Bread, Sugar, Overwork, Jealously, Fear, Stress, Artificial sweeteners, Cigarettes, Drugs, White rice, Coffee.
Symptoms of excess acid waste
If you get out of balance and your blood becomes too acidic you are susceptible to illness and disease. If your diet is largely composed of meat, bread, sugar, cheese, white flour, and processed foods you may experience a variety of ailments (to name a few) heart burn, Acid reflux, depression, constipation, dark circles under eyes, Insomnia, Arthritis, dizziness. bloating, low energy, acne, low sex drive, headaches.
Note* Listen to your body and make diet changes according to your own bodies organic pace. So try 80/20 to achieve 100% health in the new year.
Recipe for Alkaline Caulfiower Salad
Ingredients Rice
1 head cauliflower, rough chopped
1/2 C raw walnuts
Pinch sea salt and pepper
Ingredients
1 C raw peas
4 radishes, sliced
1/2 red bell pepper, diced
2 C spinach or other greens, chopped
1 C. radish sprouts
2 Tbs. fresh herbs of choice, basil, tarragon,
*Any other raw vegetables you want to small dice and add
Ingredients Dressing
1 Tbs. Olive oil
1 tsp. apple cider or rice vinegar
Juice of 1 lemon
2 tsp. turmeric
1-2 Tbs. fresh or dried Italian herbs
Pinch salt & peppe
Process
In a food processor, walnuts until processed into small pieces, set aside
Add cauliflower pieces and process until it becomes a rice consistency
Place cauliflower in a large bowl and mix with nuts, salt and pepper
Add all other diced vegetables, herbs, sprouts
Add dressing ingredients and gently blend
Using a large round or heart shaped cookie cutter or mold spoon cauliflower mixture into the mold and gently lift mold.
Top with extra sprouts