Thursday, December 14, 2017

Bone Strength Juice


Bone Strength Juice

6 stalks Swiss Chard
2 Pears
1 Lemon 
1 inch Ginger

Best cold pressed, this palette pleasing juice is loaded with Vitamin K which is essential for healthy, dense bones. Its deficiency shows up as bone-related problems like loss of bone (osteopenia), decrease in bone mineral density (osteoporosis), and fractures including hip fractures. This high level of Vitamin k in this Juice will help to prevent these type of bone diseases. 

Bone Strength Juice contains high amounts of Vitamin B as well as a lot of minerals including magnesium, calcium, manganese and iron. 

Maintain your bone Strength by adding this sweet delicious cold pressed juice to your nutrition! 


Thursday, December 7, 2017

Tempeh Meatless Balls

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Tempeh Meatless Balls
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8oz Organic Tempeh
1 cup Chickpeas
3 tbsp Quinoa Flour 
2 tbsp Coconut Aminos
1 tsp Coconut oil
1 tsp Lemon Juice
1 tsp Himalayan Pink Salt
1 tbsp Garlic 
1 tbsp Dried Parsley 
1 tbsp Curry Powder
1 tsp Smoked Paprika 
1 tsp Liquid Smoke 
1 tsp Cumin
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Mix all ingredients in a food processor. Form balls! 
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Cooking options:
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Bake: Place in glass cooking dish and Bake at 350 for 15-20 minutes
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- this is the healthiest way to make this recipe-
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Pan Bake: Using an expeller cooking oil spray, I used Avocado Oil Spray, spray your pan and heat it until its sizzling. Cook balls for 5 minutes or until brown 
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-minimal amount of oil in the cooking spray adds fat to the dish and the heated oil becomes a carcinogen which mildly raises your risk for cancer. It's still a healthier way to prepare this dish.
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Pan Fry: Add a thin layer of oil to your pan and heat until sizzling. Submerge balls in the oil and fry until crisp on each side. 
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- high fat from the oil and frying has turned a healthy Tempeh Meatless Ball into a fatty splurge. 
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Oven baked, pan baked or fried gives you the options to make this dish in multiple variations. This dish can be prepared in the healthiest of ways or as a splurge. It's up to you to decide!
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Tuesday, December 5, 2017

Fruit Fuels Good Health





Fruit fuels good health!  Don’t fear the fruit! Fruit provides the body with essential vitamins and minerals that help contribute to overall good health while certain fruits help keep specific bodily functions operating seamlessly. This chart is a great reference for the benefits of fruit.
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When you look at the overall comparison of what fruit provides the body verses what protein does for the body, it’s clear that your intake of fruit needs to be higher than your intake of protein in order for your body not to develop diseases. Keep your body running like a well oiled machine by making sure you have enough fruit in your nutrition! 
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Wednesday, November 29, 2017

You are what you eat: Constipation

Here’s a fantastic chart that shows foods that eliminate and/or prevent constipation. .

Recently, I had someone tell me that they are very constipated as a result of treatment for an autoimmune disease and they’re vegan so they exclaimed “I’m plant based” and all my blood tests are perfect. They told me that they use prune juice, eat prunes and drink castor oil as well as stool softening teas to help relieve it and eventually it works but they’re constipated immediately after. 

I asked what their “vegan diet”’consisted of. Everything that this person eats is plantbased but processed as well as prepared in an unhealthy way. What they fail to recognize is that fake processed vegan foods are filled with binders, chemicals and sometimes preservatives. If it’s in the “food” to bind it before you eat it, what do you think it does inside your body when your body isn’t capable of processing and using those binders, while it is already having to process chemicals from pharmaceuticals for the autoimmune disease? It makes your stool bind together in your body causing major constipation.

If the natural remedies for constipation are working, it means that your body will digestively function normally when your body is fed whole natural foods it can process and is able to use without byproducts. 

Since this person can’t eliminate the pharmaceutical treatments that may contribute to their issue, they have to keep their consumption of processed foods to a minimum in order to avoid constipation. 

Switching from eating animal products to eating processed fake vegan foods is a lateral nutritional diet change.  It may be ethically right for the animals and reduce your blood pressure and cholesterol levels but it’s just as harmful as eating animal products. Keeping our nutrition focused on how to create wellness with properly functioning bodily functions and prevent disease or accommodate disease is how food becomes our medicine and our reward is health with minimal symptoms from whatever our body may be dealing with. .

You are what you eat!



Wednesday, November 15, 2017

Basil Turmeric Tonic




Basil Turmeric Tonic

1 Large Orange Juiced 
1 Lime Juice 
1/2 Orange Sliced in 1/4’s
4 Large Basil Leaves
2 inches Turmeric Root Sliced
1/2 inch Ginger Root Sliced 
8 ounces Apple Cider Vinegar
8 ounces Hot Water 
Optional Sweeteners: 1 tablespoon Maple Syrup, Honey or Raw Coconut Sugar 
Servings: 4 

1. Squeeze Oranges and Lime’s Juice into 16 oz bottle 
2. add 2 orange 1/4's to bottle, sliced Turmeric root, sliced Ginger root, basil, sweetener (optional), Apple Cider Vinegar and then hot water
3. Shake it up and place in fridge for a few hours until cool. 
4. Serve over ice or as a morning vitality shot! 

This Basil Turmeric Tonic is a wonderful Probiotic Tonic that contains high levels of vitamin c to boost your immune system, basil for digestive and immune system health, Turmeric which prevents inflammatory diseases and Ginger for total digestive well being!  It also contains Apple cider vinegar which has been known to be used to treat weak bones (osteoporosis), weight loss, leg cramps and pain, upset stomach, sore throats, sinus problems, high blood pressure, arthritis, to help rid the body of toxins, stimulate thinking, slow the aging process, regulate blood pressure, reduce cholesterol, and fight infection. *

Boost your wellness with this delicious and nutritious Tonic! A shot of this a day will help keep disease away! 



Monday, November 13, 2017

Benefits of Ginseng



Ginseng is a big part of Chinese Medicine and Herbology, especially in places like Singapore. It's seems to be a staple in Asian Cultural Medicine! 
Here are 5 health benefits of Ginseng:

1. Energy 

A Mayo Clinic study revealed that ginseng showed good results in helping cancer patients with fatigue. Ginseng has long proven in Eastern Cultures to help with stimulating physical and mental activity among people who are weak and tired.

2. Cognitive function

Ginseng may improve thinking ability and cognition. Research conducted at the Medical School of Nantong University in China, held evidence that this was the case. JinSong Geng, M.D., said that given the results of the study "ginseng appears to have some beneficial effects on cognition, behavior and quality of life." 

3. Anti-inflammatory 

Ginseng has seven constituents, ginsenosides, which may have immune-suppressive effects, according to results of experiments which were published in the Journal of Translational Medicine. Allan Lau, who led the study, said that "the anti-inflammatory role of ginseng may be due to the combined effects of these ginsenosides, targeting different levels of immunological activity, and so contributing to the diverse actions of ginseng in humans". *

4. Cancer prevention: 

There may be substances in ginseng that have anticancer properties. A few population studies in Asia have linked the herb's consumption to a lower risk of cancer. Vanderbilt-Ingram Cancer Center researchers found that Ginseng improved survival and quality of life after a diagnosis of breast cancer.

5. Erectile dysfunction: 

A 2002 Korean study revealed that 60 percent of men who took ginseng noticed an improvement in their symptoms from Erectile dysfunction 

Ginseng has many benefits and can be taken in many different forms. You can cook with it or brew it as a tea. With so many different health benefits it should be added to your nutritional front line to prevent disease and help reduce the symptoms of many ailments! .


Thursday, November 9, 2017

Benefits of Jackfruit

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Benefits of Jackfruit:

1. High in protein:

Jackfruit contains a good amount of protein. This can be added to different dishes that you prepare. You can also replace lentils in your daily diet with jackfruit seeds!

2. Promotes hair growth:

Jackfruit can aid in increasing blood circulation which is vital for stimulating hair growth.

3. Vitamin A:

Jackfruit contains vitamin A that is an essential vitamin for healthy hair and flawless skin

4. Immunity:

Jackfruit is a great source of Vitamin C and antioxidants, which can strengthen your immune system which can protect you from many common diseases such as cough, cold and flu. The Vitamin C and Antioxidants found in jackfruit can boost the immune function to
obliterate free radicals making Jackfruit a cancer fighting food 

5. Boosts Magnesium Levels

You may hear a lot of talk about magnesium levels and for good reason. Magnesium is crucial for the structure of our bones. 

6. Reduces Risk of Cardiovascular Disease

Jackfruit contains a healthy dose of vitamin B6. Vitamin B6 may help reduce heart disease. 

7. Improves Digestion

Jackfruit is great for anyone suffering from constipation or issues with digestion, because the seeds contain a lot of dietary fiber

8 Aids in Preventing Osteoporosis

Jackfruit contains calcium, which may help reduce the risk of osteoporosis, or even osteopenia, which is the onset of osteoporosis. A serving of jackfruit contains about 6 percent of the recommended daily allowance of calcium, making it a strong source to help prevent osteoporosis

Jackfruit is so beneficial to the body in so many ways and it's so delicious. Check out our BBQ Pulled Jackfruit recipe to find out just how delicious it can be! 


Tuesday, November 7, 2017

Vegetable Layered Lasagna

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Vegetable Layered Lasagna
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4 Zucchini (cut into long strips)
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Fennel Mixture:
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1 Minced Fennel Bulb 
1 Avocado 
1 tsp Coconut Vinegar
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Tomato Mixture: 
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2 Diced Organic Tomatoes
2 cups Mashed Garbanzo Beans
2 tbsp Minced Garlic 
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Mix each mixture well
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In a glass baking dish put a layer of the tomato mixture then a layer of Zucchini then a layer of the fennel Mixture then Zucchini then the tomato mixture then Zucchini then top with the Fennel Mixture, Pine nuts and Fennel Sprigs
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Raw: Chill for 30 minutes then serve
Cooked: Bake at 350 for 20-30 minutes
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Raw or cooked this gluten free, low carb and plant based Lasagna is satisfying, hearty and delicious!   

Sunday, November 5, 2017

Heavy Metal Detox Juice


Heavy Metal Detox Juice
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6 Carrots
2 Limes
2 Bunches of Cilantro 
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Best cold pressed but can be blended! Cold pressed will only contain the soluble fiber while blended will contain both soluble and insoluble fiber. They'll both help Detox your body of heavy metals and free radical toxins. Here's how each ingredients helps to Detox the body:
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1. Carrots provide ample amounts of vitamins C, D, E and K, as well as many minerals such as magnesium, potassium and calcium. Carrots are highly nutritious and cleansing due to their high fiber content. Carrot juice strengthens the immune system by helping to defend and detox the body from free radical damage, harmful bacteria, viruses and inflammation.
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2. Cilantro contains vitamin K and small amounts of folate, potassium, manganese, and choline, as well as antioxidants beta-carotene, beta-cryptoxanthin, lutein, and zeaxanthin. Cilantro is a powerful, cleansing agent that specifically targets toxic metals. 
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3. Limes are a wonderful source of antioxidants & detoxifiers like vitamin-C & Flavonoids which reduce the number of free radicals accumulating in the body, as well as detoxifying the body. The health benefits of lime include weight loss, skin care, improved digestion, relief from constipation, eye care, and treatment of scurvy, piles, peptic ulcer, respiratory disorders, gout, gums, and urinary disorders.
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Every day we are constantly exposed to toxic metals like aluminum, arsenic, and cadmium. Toxic metals tend to accumulate in the endocrine system, muscle tissue, and even deep within the bones. Once these metals reach dangerous levels, many serious health problems occur. The most common side effects of toxic metal exposure include hormone imbalance, oxidative stress from free radicals, and in very extreme cases of toxicity, impaired organ function. 
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Incorporate this delicious Heavy Metal Detox Juice into your diet to help detox your body from the affects of free radicals and strengthen your immune system. Delicious and Nutritious!
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Friday, September 29, 2017

Benefits of Strawberries


Benefits of Strawberries


1. Vitamins and Nutrients

Strawberries are an excellent source of antioxidant-promoting vitamin C and manganese. They are also a very good source of dietary fiber, iodine and folate. Strawberries are a good source of copper, potassium, biotin, phosphorus, magnesium, vitamin B6 and omega-3 fatty acids.



2. Cardiovascular Health

The rich antioxidant and anti-inflammatory content of strawberries has impressive cardiovascular benefits. Research on the antioxidant content of strawberries is providing us with evidence of decreased lipid peroxidation in our blood vessel linings following the consumption of Strawberries and less malondialdehyde formation as well increasing blood circulation. Strawberry intake has also been shown to result in better free radical eradication. 


3. Vision Health


Antioxidants such as flavonoids, phenolic phytochemicals, and elagic acid, all of which are present in strawberries, can help prevent and reverse the affects that harmful oxidants or free radicals can cause on our eyes, such as excessively dry eyes, degeneration of the optical nerves, macular degeneration, vision defects and increased susceptibility to infections as well. Strawberries can also fix issues with ocular pressure, meaning the pressure within the eyes. Any disturbance in this pressure can be very harmful for the eyes. Strawberries contain potassium, which helps to maintain the correct pressure.


4. Immune System 

The immune system is our body’s first line of defense against infections, microbial action, and a wide variety of other diseases and dangerous conditions. Vitamin C helps to boost the immune system and has long been known to be a helpful cure for common colds and coughs. The high amount of Vitamin C in Strawberries stimulates the activity of white blood cells, which is the body’s first line of defense against toxins and foreign bodies. Being an antioxidant, Vitamin C also neutralizes free radicals, the harmful byproducts of cellular metabolism that are constantly created in our body. These free radicals are responsible for mutating the DNA of healthy cells into sick or cancerous cells, and are responsible for a number of diseases, like heart disease and multiple forms cancers.


5. High Blood Pressure

Strawberries are rich in potassium and magnesium content, which are effective in lowering high blood pressure. Potassium reduces hypertension and the rigidity of arteries and blood vessels, thereby easing the flow of blood to various parts of the body and lowering blood pressure by oxygenating them and keeping them functioning at their full potential.


Strawberries are beneficial for the prevention of cancer, improving heart health and boosting the immune system support as well as providing the body with an aggressive amount of antioxidants, vitamins and nutrients it needs to maintain full body wellness!  Strawberries brighten up salads, sweeten up desserts and are simply delicious on their own!  



Saturday, July 22, 2017

Kidney Detox Juice

Kidney Detox Juice

1 Small Seedless Watermelon
2 Carrots
1 Cucumber
1 bunch Cilantro
(Substitute Mint for Cilantro)

Best cold pressed this extremely delicious and refreshing juice is highly beneficial to the Kidneys. The combination of ingredients works together to super detox the kidneys and body. 

The following are the detoxing benefits of this juices ingredients:

1. Watermelon juice is great for your kidneys, having a highly cleansing effect when you drink it. It helps to flush out ammonia and uric acid and has even been known to help with kidney stones.

2. Cilantro can help cleanse the body of toxic metals.  A small amount of cilantro delivers the full daily value of vitamin A and K and is rich in vitamin C, potassium, and manganese

3. Cucumbers have been used in Indian traditional medicine since ancient times. Known for their antidiabetic, lipid-lowering and antioxidant activity, cucumbers have a detoxifying, cleansing effect on the body and are a great way to prevent dehydration, constipation and overheating.

4. Carrots are packed with vitamins; manganese, potassium, B1, B2, B3, B6, vitamin C and can boost collagen. Carrots can cleanse the body of toxins due to the amount of Vitamin A they contain. The Vitamin A works with the liver to reduce bile and to help flush out fat.

Great for detoxing the kidneys and flushing the body of metals this cold pressed juice will wow your taste buds and your organ health!



Tuesday, July 11, 2017

Being a holistic nutritionist!

Being a holistic nutritionist is like explaining to a child over and over again, why they can't eat glue. But it's adults. 

And they were taught glue is good for them. An education paid for by the glue companies.  

With studies that say glue isn't so bad.  Studies paid for by the glue companies. 

Then everyone wonders why their bodies aren't lasting and they're getting sick. 

You're filled with glue. How did you expect it to turn out?  

But wait. 

We have a glue reducer pill that allows your body to function on glue. The side affects are: it will destroy what isn't destroyed by the glue already but you will live maybe a few months longer, in agony but you can still eat your glue a little bit longer. 

New studies prove that glue is acceptable to eat if you take the glue reducer pill. A study paid for by the pharmaceutical and glue companies. 

Replace glue with chemicals, meat, dairy and pharmaceuticals. 

That's how cancer, heart disease, type 2 diabetes, arthritis, obesity, Alzheimer's, Parkinson's, MS, Cardiovascular Disease, Autism, ADD, ADHD; etc, Exists. 

It's why there is a pill for everything. 

You might as well be eating glue. 

It's really simple!  What you eat either keeps you alive or kills you!  Don't eat glue. 

Sunday, June 4, 2017

Matcha Green Tea


The best Matcha Green Tea comes from Japan where it is the staple ingredient upon which traditional Japanese tea ceremonies were built in the 12th century. Matcha has many health benefits, and a beautiful, distinct flavor. Matcha is essentially processed green tea leaves that have been stone-ground into a delicate powder. The powder is then sifted and whisked with hot water. .

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What most distinguishes Matcha from other Green Teas is that matcha bushes are covered for up to 20 days prior to harvest to shade the leaves from direct sunlight. This is done to boost the plants' chlorophyll levels, which turns the leaves a darker, more vibrant shade of green, and increases the production of L-Theanine, an amino acid that occurs naturally in the tea plant.  Thanks to the L-Theanine in the tea it will give you both a calming and stimulant affect! .

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Matcha is high in antioxidants, And contains a specific set of organic compounds known as catechins. Among antioxidants, catechins are the most potent and beneficial. One specific catechin called epigallocatechin gallate (EGCg) makes up 60% of the catechins in Matcha Green Tea. Out of all the antioxidants, EGCg is the most widely recognized for its cancer fighting properties. Scientists have found that Matcha Green Tea contains over 100 times more EGCg than any other tea! .

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Matcha is a traditional delight in Japanese ceremonies while also adding a lot of health benefits. You can make delicious Matcha teas or bake with it as well and your body and mind will thank you! .

Monday, May 22, 2017

Matcha Green Tea Cake


Matcha Green Tea Cake

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Cake:

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3/4 cup Bob's Red Mill Gluten Free All Purpose Flour 

3/4 tsp baking soda

1/2 tsp baking powder

1/4 tsp sea salt

1/2 cup packed soft medjool dates, pitted, soaked in water for 30 minutes and 1/2 cup of the water reserved

2 Tbsp raw almond butter

1 tsp pure vanilla extract

1 Tbsp matcha powder

1/2 cup filtered water

1 Tbsp apple cider vinegar

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Topping:

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1/4 cup thin coconut milk

1 tsp matcha

2 tsp maple syrup

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1. Preheat the oven to 375F degrees and Oil a round cake pan with coconut oil and line the bottom with parchment.

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2. Whisk flour, baking powder, baking soda, sea salt in a large bowl and blend well.

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3. Place dates, reserved water, almond butter, water, matcha, and vanilla extract into a blender, and blend until smooth, then whisk the mixture into the flour mixture until well blended. Whisk in the cider vinegar until bubbles form.

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4. Pour the cake batter into prepared pan, and place in the oven.

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5. Bake cake until set and a toothpick inserted into the center comes out almost clean, about 25-30 minutes.  Remove from oven, let cool completely, then unmold onto a plate. 

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6. To make the Topping, whisk together the coconut milk, matcha, maple syrup and vanilla. Brush this over the cake until it's soaked in the topping.

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7. Dust with Matcha Powder and Coconut Sugar and let set and cool before serving

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This delicious cake is full of Matcha goodness! It has such a sweet unique flavor and soaking the cake in the topping gives this cake a melt in your mouth texture and a very delicious taste! Enjoy! 

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Tuesday, April 25, 2017

6 Beneficial Chinese Teas

In the Chinese Culture they use different teas at different times to help them through their day. Jasmine Tea in the morning to help get going and Lychee Black Tea as they start their work day for focus. There are many teas that are used for their medicinal purposes as well. Here are 6 Beneficial Chinese Teas: 

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  1. Milk Oolong Tea: Getting its name from its rich milky taste, Milk Oolong Tea supply's iron to the body and can enrich the blood. It's beneficial for our joints. It contains minerals such as manganese, magnesium, calcium, and potassium that are all essential to important health functions within the body 
  2. Ginseng Oolong Tea:The tea is derived from a perennial plant root. The major health benefits of tea are due to the naturally occurring chemicals called  ‘ginsenosides’ that are present in this root. The health benefits include a reduced risk of developing cancer, PMS relief, weight loss , improvement of digestive disorders, and a boosted immune system, as well as improving signs of mental distress, asthmaarthritis, and sexual dysfunction. 
  3. Jasmine Green Tea: Packed with antioxidants, Jasmine green tea carries numerous health benefits ranging from clearing skin and improving digestion to aiding in weight loss and cancer prevention
  4. Lychee Rose Black Tea: Infused with the fresh nectar of lychee fruit and blended with roses this Tea brews a sweet and fragrant cup  Lychee Rose Black Tea is high in vitamin C and trace minerals which improves facial complexion, relieves stomach bloatedness and eases menstrual pain. It's good for circulation, helps with anemia and memory issues. 
  5. Pu'er Tea: Although Pu'er Tea has a lower level of antioxidants than Green Tea, Chinese people credit it with many health benefits, especially weight loss, reduction of serum cholesterol, and cardiovascular protection. Unlike other teas, which get stale over time, pu-erh can mellow and improve with age like fine wine. Some pu-erh teas are more than 50 years old.
  6. Fruit Tea: There are many benefits of drinking Fruit tea as it is jam-packed with assorted vitamins, minerals and antioxidants. It is specifically high in vitamin C which makes Fruit teas ideal for warding off colds and other illnesses by keeping the immune system strong and healthy.

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Through out the centuries Chinese Medicine has long used teas for helping to cure disease as well as prevent it. In Chinese Culture teas have long be used for ceremonial purposes as some teas carry long ancestral roots. Tea can add many benefits to your health so as our days get longer its nice to take a moment to enjoy a delicious and relaxing cup of tea knowing your body and mind will benefit. 


Friday, April 21, 2017

Vegan Steamed Buns


Vegan Steamed Buns 

Filling:

3/4 cup hoisin sauce

1 cup diced Mushrooms

1 cup diced Sprouts 

1 cup shredded cabbage

1 bunch scallions, thinly sliced

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Marinate Filling for 2 hrs then sauté in pan and set aside. 

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Dough:

1 package active dry yeast

1/2 warm water

1 1/2 cups organic unbleached all-purpose flour, plus more for kneading

1 1/2 cups organic unbleached cake flour

3 tablespoons Coconut sugar

1/2 teaspoon baking powder

1/2 cup warm coconut or Almond milk

1 tablespoon Coconut or Avocado Seed oil, plus more as needed

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For the dough:

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Sprinkle the yeast over the warm water in a small bowl. After a few minutes, the yeast will begin to foam and bubble then set aside. 

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In a large bowl, mix flour, sugar, and baking powder. Make a well in the center and add warm coconut/Almond milk, oil, and activated yeast. Work the dough well then using a floured board knead until the dough becomes smooth, soft, and pliable, about 5 to 10 minutes. Lightly oil the dough ball. Cover with plastic wrap in a bowl and allow the dough to rise undisturbed for 40 minutes to 1 hour. It should double in volume.

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Assembly:

To form the buns, remove the dough from the bowl and roll it into 1 long rope. Cut the rope into 12 equal portions. Roll each piece and set them aside in a bowl. Using a rolling pin, flatten each ball into 4-inch circles, leaving the center slightly thicker then its edges. Put a heaping tablespoon of the filling into the center of each disk and pinch the tops closed to seal. Let rest for 10 minutes

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Fill a bamboo or stainless steel steamer with water and bring it to a boil. Line with parchment paper. When ready to cook, place the buns on the parchment rounds and into the steamer

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Do not overcrowd your steamer. Steam the buns in batches if necessary. Steam for 12 to 15 minutes, then remove the buns from the heat and serve them warm.




Sunday, April 16, 2017

4 Step Guideline to Physical Therapy




"My style is wild and you know that it still is

Disco bag schlepping and you're doing the bump

Shake your rump" - Beastie Boys


In the last few weeks I've been shakin' my rump and working very hard at reversing the muscle atrophy in my booty and my left leg from my hips surgeries and recovery over the last 4 years. Having my bones shaved twice in an 8 month time period added an extra hurdle to overcome. I have years of atrophy which starts at 2 weeks of inactivity plus 2 years of bone healing from each surgery date ahead of me. By systematically strengthening the muscles and being patient, I am starting to see improvements in the atrophied areas. I've used these 4 steps as a guideline to my physical therapy: 


1. Isometric exercises 

To improve circulation and increase strength in the atrophied muscle. Isometric exercises involve contracting the muscle for a few seconds at a time


2. Range of Motion:

Progressing to range of motion exercises that involve joint movement without adding resistance


3. Light resistance 

Progressing to light resistance such as small hand weights or resistance tubes in order to begin rebuilding your lost muscle mass. Adding resistance gradually to avoid injury or straining .


4. Increasing resistance:

Slowly progressing to adding more resistance, moderately,  include more heavier free weights and weight machines. Start including more functional movements into your exercise program. For example, squats and step-ups will to build up atrophied quadriceps muscles, as well as bicep curls and overhead presses to strengthen atrophied muscles in the upper body.


Recovering from an injury takes patience, time, proper physical therapy and nutrition. If you do the work, in time you will see the results and be able to come out of it even stronger and healthier! 




#booty #shakeyourrump #workout #fitness #healing #recovery #bonehealth #resistancetraining #strengthtraining #physicaltherapy #patience #time #holistichealth #holisticnutrition #holistichealing #werk #🍑#longhair #messyhairdontcare #rawearthmedicine

Saturday, April 15, 2017

Veggie Udon

Veggie Udon

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1/2 ounce dried woodear mushrooms (Asian grocery store)

1/2 ounce dried morel mushrooms (asian grocery store)

4 ounces Shiitake Mushrooms 

8 scallions

2 Minced Garlic Cloves 

1 small white onion chopped 

1 (4-inch) piece of kombu dried sea kelp

2 tablespoons Liquid Aminos 

2 tablespoons Mirin Japanese Rice wine 

Dash of Himalayan Pink Salt 

1 Red Pepper cut into 3/4-inch strips

1 Orange Pepper cut

1 Green Pepper cut 

2 servings fresh or dried udon noodles

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1. Combine woodear and morels mushrooms in a medium saucepan and cover with 1 1/2 quarts water. Bring to a boil over high heat, then remove from heat and let rest 10 minutes while mushrooms rehydrate. Remove mushrooms with a slotted spoon and set aside. Add fresh mushroom shiitake mushrooms, 1-inch of scallions, garlic cloves, onion, and kombu to pot. Bring to a boil and reduce to a simmer. Cook for 20 minutes. 

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2. When broth is simmered, strain through a fine mesh strainer and return to pot, discarding solids. Add soy sauce and mirin and season to taste with salt. You should have about 1 quart of broth. Keep warm.

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3. Heat 1 tablespoon Coconut oil or water in a wok or a 12-inch skillet over high heat until lightly smoking. Add peppers and stir-fry until lightly completely tender, about 2 minutes. 

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4.  Cook udon in boiling water according to package directions

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5. Put Udon noodles in a bowl and top with broth and veggies

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Savory and hearty this Veggie Udon is extremely flavorful and good for you! 

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Friday, April 7, 2017

Aloe Vera Cucumber Cooler


Aloe Vera Cucumber Cooler

3 tbsp Aloe Vera Gel or Juice  
Juice of one Lemon
Sliced Lemon
Sliced Cucumber 
32oz Filtered Water or Sparkling Water 
1 tbsp Maple Syrup (optional) 


Mix Aloe Vera and Maple Syrup (optional) with Water then add the Juice of one Lemon, Lemon Slices and Cucumber slices to the Water.  Chill in the fridge for 30 minutes before serving! 

I keep this on hand in my fridge for a delicious flavored water when I don't want to drink just plain old water!  It's very refreshing and cooling on a hot day! 

Drinking aloe vera juice is a very healthy habit, as it can aid in weight loss, digestion, and immune function. Aloe vera gel is a superfood packed full of vitamins and minerals. It contains B complex vitamins B1, B2, B6 and B12 as well as vitamins A, C and E. It is a good plant source of folic acids too.  Aloe vera aids in digestive health by balancing stomach acids, thereby helping your body to absorb the nutrients you consume. It also has laxative qualities, so if you ever have trouble with constipation, drinking a little juice from the aloe plant will help to get things moving again. 

Wednesday, April 5, 2017

Body Image and Food




Oh how I use to HATE bathing suit shopping, even when I was 20lb lighter than I am today. Being an overweight elementary/middle school kid means you get a lot of negative comments about your appearance from others because it's the easiest and most obvious thing to make fun of you for. Those comments don't leave you very easily and it can really cause huge body image issues. 


Someone once said "she would be really hot if she could thin out her stomach and hips" No matter how thin I got I still had these hips and curves that were considered too big to be attractive. Well, at least I thought so because of the comments that stayed with me.  I over worked out and ate a very restricted diet that I thought was healthy that eventually got me to my goal weight! .

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Once my accident happened, I couldn't maintain my vigorous fitness routine and eat the low carb low calorie diet, that kept me tiny!  I had no choice but to fix my relationship with food and my body image in order to heal my body and overcome the challenges recovering from the accident would require. 


Through eliminating processed foods, chemicals and animal products my relationship with food changed and so did my outlook on my appearance. My only focus was feeding my body to heal and be able to regain my physical abilities and it didn't matter if my hips were too big, it mattered that they were able to support me to stand. It didn't matter if my stomach gained a little fluff, it mattered that the muscles underneath would fire up again and help me to stand up right. My food became my medicine and my workout became my physical therapy, to support me and help me heal not to make me hot enough for others to approve of me. 


I stand here today proud of my beautiful body that's getting stronger every day!  I've been on multiple vacations in the last 4 years and had to use a scooter to get around, now I'm preparing for a major trip overseas and my plan is to walk it all but even if I need the cane here and there it's still a huge victory for me and this amazing body of mine! Change your relationship with food and you will love your body!