Individuality in Holistic Nutrition

The more I relate nutrition to individuality the more it’s evident that there is always an exception to every rule and an argument for every study. It’s forced me to adapt how I apply nutrition to the individual.  While one person may be able to smoke and drink to live to 101 another may succumb to disease at 35 to that lifestyle. I truly believe to each their own when it comes to nutrition.  The key is for people to take accountability for how their body is reacting to their lifestyle.  If you have no complaints then what you are doing is producing health!  If you’re complaining or there are symptoms to disease developing then you need to use nutrition to adapt your lifestyle to alleviate the results of your current lifestyle. 

After a year and a half of trying to reduce the fat I put on my mid section during my pregnancy, I realized that my high-carb, low-fat, low-protein plantbased lifestyle wasn’t producing the immediate results I needed to feel better. Carrying extra weight causes issues for me with my hip so in order to reduce my pain levels and help with my mobility, I needed to lose at least 6% of my body fat. Along with changes to my physical therapy and fitness routines, I would need to change my nutrition to a restrictive diet for a short course of time. I tried doing plant based low carb but the amount of soy that I would have to eat would not be good for my long term health since my family has a history of estrogen based cancer. While reducing the fat on my body is for health, I always have to take into consideration genetics. After doing research on different types of protein and what diseases they’re linked to, I decided that an 8 week course of:

   1. adding egg; 3 times a week

   2. soy protein; 2x a week 

   3. vegetables high in proteins 

This change to my nutrition, as well as reducing my carbs, would still keep my risk levels of developing disease low, produce the desired result with the nutrition and hopefully not add any inflammation to my body.  

Now I completely understand the backlash I may receive for my choice not to be completely plantbased in my nutrition!  I only added eggs and no dairy or any other animal product which I don’t feel has any relation to the development of cancer and disease, if only consumed 3 times a week. As someone who has lost 100Lbs twice and recently 41 pounds I can tell you my focus is human health and well-being through nutrition and lifestyle. 

I am 8 weeks into the manipulation of my nutrition and changing my fitness routines. I have completely controlled my nutrition by not eating out. I know exactly what I’m eating with zero variables except for what I prepare. I have reduced my body fat by 6% and have lost 14 pounds. While I am seeing the weight loss results and do feel lighter on my joints, I am starting to see an increase in my inflammation.  I am starting to have issues with my mobility and pain so now that I’ve accomplished my immediate health issue, I will need to manipulate my nutrition back to completely plantbased to help combat my current issues because that is the only way for me to achieve improvement. 

     I’m very fortunate to have amazing doctors who work with me to slowly work on what we can do see improvements where we can make them using east meets west!  What’s most notable for me during this is how easily we can control our health by using nutrition and holistic means. We truly are what we eat and our health is definitely in our hands, we just have to do the work. 

Sweet Potato Black Bean Burger

Sweet Potato Black Bean Burger

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2 cups cooked/mashed sweet potato 

1 cup cooked unsalted black beans, rinsed and well drained 

1 - 1 1/2 cups cooked brown rice

1/2 cup finely chopped Walnuts (optional)

1/2 cup finely diced green onion

2 1/2 tsp ground cumin

1 tsp smoked paprika

1/4 tsp each salt and pepper (to taste)

1 tsp Liquid Smoke 

1 tsp Chipotle Powder

2 Tsp Maple Syrup (optional | for added sweetness)

1/2 cup Walnut Meal

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Preheat oven to 400 degrees.

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Prep: Bake Sweet Potatoes at 400 for 30 minutes and Cook Brown Rice at the same time. Each take approximately 30 minutes to make.  Once the potatoes are cooked reduce oven to 375 degrees.

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Mash the black beans and sweat potatoes together well, then mix in the remainder of the ingredients. If the mixture is too wet add more Walnut meal. It should be a little moist but able to hold how you mold it.

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Lightly grease a baking sheet with expelled coconut oil and line a 1/4 cup measuring cup with plastic wrap. Fill the measuring cup with mixture and pack down, then lift out and transfer to the baking sheet and gently press down to form burgers. The thinner the burger, the faster they’ll cook. A gentle press worked fine.

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Bake burgers for a total 30-45 minutes, flip carefully 20 minutes in for even cooking. Bake them longer for a firmer and drier texture. Mine were perfect at 40 minutes!

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Serve on a whole wheat bun with endless topping options!  I went with a spicy sweet Jalapeño Mustard, Lettuce, Tomatoes, avocado and marinated red peppers!

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This is a very versatile recipe. You can leave out the Maple Syrup and add some Green Curry Paste and top with Cilantro and Onions for a spicy burger or add the Maple Syrup and take out the chipotle Powder for a sweeter burger. Use this as a base recipe and make all types of delicious plant based burgers!

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Grace Meditation for Negative Thoughts

Raw Earth Medicine: 

Grace Meditation For Negative Thoughts

Our mind is our greatest muscle! We work out the rest of our body's muscles and get massages when we need to relax them. Meditation is like massaging our minds. Consciously focusing on what we want and don't want will sub consciously guide us to our goals! 

MEDITATION:

Find a peaceful place, light a candle or burn sage

Say out loud:

I honor the grace within me

I honor the grace within others

I rid myself of anything negative or diseased with grace, divinity, knowledge and ease!

Now take any negative thoughts you're having and say them out loud in a positive way:

examples:

Thought: I'm never going to finish my book

Out loud: I am going to try harder to finish my book because I know I will 

Thought: I am fat

Out loud: I will focus more on my health because I love my body 

Thought: my mother is going to die because she has cancer and continues to eat a cancer causing diet 

Out loud: I appreciate every moment I have with my mother and must respect how she chooses to live her life. I send her guidance to find her way 

Say all your negative thoughts until you have none left! 

Finish with:

I honor the grace within me

I honor the grace within others

I rid myself of anything negative or diseased with grace, divinity, knowledge and ease! 

Stay peaceful and quiet as long as you like! 

Blueberry Hemp Acai

Blueberry Hemp Acai 

3 cups Frozen Blueberries 

2 tbsp Peanut Powder 

1 scoop Acai Powder

1 tsp Mucuna Pruriens

1 tbsp Maple Syrup 

Blend all ingredients in a food processor. Serve topped with Frozen Blueberries and Hemp Hearts! 

Packed with Omega 3 & 6, antioxidants and an array of beneficial vitamins this Acai Bowl is nutritionally delicious! 

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! .

Chronic Pain

Last week I was given a devastating blow!  I was told by all medical professionals that I'm currently seeing that basically it's time to just come to terms with the fact that I'm going to need two more surgeries.  A new orthopedic doctor looked at me during a consultation for a pain management epidural and said it's been two years since you were hit by the car, you've had five cervical epidurals already.  If you think that i'm going to give you the six magical epidural that suddenly fixes everything, than I'm sad to tell you, you're sorely mistaken.  He refused to do anything but refer to me to a surgeon for a consultation.  Now, I face having my hip operated on again because I have major symptoms that should be gone by now and they want to slice my neck open through the front to fix my spine!  I'm honestly terrified. I could go through all of this and end up worse or I could have to live like this forever.  I've cried my heart out over it but as long as I keep my stress levels down I can keep the terror from occupying my mind. I don't take any pain medication so the mental strength I use to stay positive is very emotional and very deep. It's like the Ancient Greek mythology story of the man tied to the rock and a bird pecks at him for eternity. That's what it's like living with chronic  pain.  

Through out this journey I have found a routine of using alternative measures along with holistic nutrition to take the edge off and make sure that the rest of me is in tip top optimum health. I would like to share with everybody a day in my life combating chronic pain and supporting optimum health with physical restrictions: 

Wake up Marijuana Joint: curbs pain, numb limbs, spasms and stiffness 

Turn on music to keep my mind positive. Pain is less noticeable when you're singing a George Michael song. 

Breakfast: all you can eat! 

Grapefruit: curbs appetite, reduces cholesterol, support heart health, positively influences blood lipid                    levels 

Pineapple: packed with vitamin C as well as other vital nutrients and minerals, it also contains an       enzyme called Bromelain which effectively helps joint pain, arthritis, inflammation and surgical recovery 

Dates:  fiber, potassium, manganese, magnesium, copper, b6 

Cold Pressed Turmeric Latte: mix 1 tablespoon each of honey, cinnamon and turmeric with hot water and cold pressed coffee

Benefits: anti-inflammatory, lubricates joints, pain killer and a little caffeine to offset the sluggishness pain gives you! 

15/30 minutes: Cool Therapy icing to reduce pain and inflammation and get my leg and neck ready to bare the day 

15/30 minutes: Epsom salt bath to reduce inflammation

Now I'm ready to get my blood pumping so the properly functioning parts of my body get some cardiovascular work, so they can support the rest of what's going on. I smoke marijuana prior so I can do this without increased pain. Since I cannot do anything with impact, I will do 1hr of Ballet (cardio barre), stationary bike or mild incline hike as well as some hand weights. My pain is still present during these activities but because of the morning routine, it doesn't increase. While I'm moving, I know it's there but mentally I feel a release I desperately need.

Post "work out"-

Greens Juice: cucumber, kale, collard greens, spinach, celery, cayenne, ginger, lemon and apple. 

Benefits: nutrients, minerals, anti-inflammatory 

30 minutes: Cool therapy Machine to reduce pain 

15/20 minutes: Epsom salt bath 

Now, I have about an hour or maybe two where I try to accomplish a blog post, or office tasks I need to do. It's very hard for me to sit still because it hurts and my body has spasms and ticks and I constantly have to reposition. 

Lunch: 

6 cups or more- Greens (spinach, romaine, arugula): high water content to reduce inflammation, iron, B vitimans, blood health, heart health, protein

Garbanzo Beans: fiber, protein

Cucumbers: high water content to reduce inflammation, detoxes body 

Beets: detox, blood health, minerals, vitimans, mental health, digestive health

Tomato: anti-oxydents, immune system support 

Curry spice: joint lubricant, cardiovascular health 

Dressing: balsamic or red vinegar mixed with sweet hot mustard And pepper...

32 oz home brewed - muscle recovery tea with turmeric

The afternoon is usually a doctors appointment, physical therapy or some sort of treatment to help me feel better or try to fix the issues. I smoke marijuana before any of these activities so I can do them. 

Snack: Green Juice: Greens Juice: cucumber, kale, collard greens, spinach, celery, cayenne, ginger, lemon and apple. 

Benefits: nutrients, minerals, anti-inflammatory 

30-60 minutes Hot tub: increases circulation, jets help sooth spasms and soreness

Dinner:  This is where I get a little break from having to eat to support my issues!  I either eat high fat/high protein or high carb/low fat!  This purely comes down to food combining. If I eat high carb high fat, I swell up and my stomach hurts so I seldomly do that.  So it's either a ribs or meat/veggies or pasta or grains/veggies! Always all you can eat! Sometimes I have an alcohol drink with dinner if I want to.  This is the time where I usually find my pleasure factor with eating. A lot of the time I feel the impacts of these choices immensely the next morning or immediately after but I need the joy that comes with pleasure eating to give my life balance and satisfy my palletes desires. If I didn't have this 20% of pleasure from food I would explode. It's natural for us to want to eat for pleasure so finding this balance has enabled me to maintain a healthy weight, body and mind.

After dinner I usually take a medicated edible that eventually puts me to sleep for about 10 hrs which is the only time I kinda get a break from pain! 

I know it all sounds like a chore and terrible to have to do day in and day out, I do mix in fun activities but one day away from this take 2 days to get back to bare able. A lot of people think I'm anti social but the truth is when you live with chronic pain you want to be alone a lot so people don't see you hurt. You have to plan and build yourself up for events and prepare for the recovery time from the exertion but this is all better than being addicted to narcotics and having no chance to get better. I have to protect myself from inexcusably stress and all of the things that doctors say can cause us ailments because it's all true and my body and mind are so vulnerable to them. 

I could dwell on what's happened and stop living but instead I choose to use what I can to manage with what I'm faced with until a time comes along where I am better. I know what serves me and what doesn't because I do the work to live the best I can with circumstances I am faced with. 

Benefits of Parsley

Raw Earth Medicine: Benefits of Parsley

1. Bone Health

Parsley is rich in many vital vitamins, including Vitamin C,  B 12, K and A. This means parsley keeps your immune system strong, tones your bones and heals the nervous system, too. 

2. Detox

Parsley helps flush out excess fluid from the body, thus supporting kidney function. 

3. Essential Oil

Parsley essential oil, when massaged into the scalp, may reduce hair loss. Use parsley essential oil daily, and you’ll feel relief from joint pain. That’s because the herb has anti-inflammatory properties.

4. Parsley Tea 

Parsley tea relaxes stiff muscles and encourages digestion.

5. Anti-Cancer

Studies indicate that parsley, especially its essential oil, may have a role in inhibiting cancerous tumors. In fact, scientists have billed it a ‘chemoprotective’ food.  Studies show that myristicin, an organic compound found in the essential oil of parsley, not only inhibits tumor formation (especially in the lungs), but also activates the enzyme glutathione-S-transferase, which helps the molecule glutathione attach to, and fight against, oxidized molecules. Myristicin can also neutralize carcinogens like benzopyrene in cigarette smoke that can pass through the body, consequently fighting against colon and prostate cancer.

6. Antioxidants


Parsley is rich in antioxidant including luteolin, a flavanoid that searches out and eradicates free radicals in the body that cause oxidative stress in cells. Luteolin also promotes carbohydrate metabolism and serves the body as an anti-inflammatory agent. Furthermore, two tablespoons of parsley contain 16% of the RDA of vitamin C and over 12% of the RDA of vitamin A – two powerful antioxidants.

7. Anti-Inflammatory 

Along with Luteolin, the vitamin C found in parsley serves as an effective anti-inflammatory agent within the body. When consumed regularly, they combat the onset of inflammatory disorders, such as osteoarthritis (the degeneration of joint cartilage and the underlying bone) and rheumatoid arthritis (a disease causing inflammation in the joints).

8. Healthy Immune System


The vitamins C and A found in parsley serve to strengthen the body’s immune
system. Vitamin C is support the production of collagen, the main structural protein found in connective tissue. This essential nutrient AIDS the body’s ability to repair wounds, as well as maintain healthy bones and teeth.  Vitamin A, strengthens and helps to defend the entry points into the human body, like the mucous membranes, the lining of the eyes, the respiratory system, urinary and intestinal tracts. Our immune system depends on lymphocytes, or white blood cells, which rely on vitamin A to fight infection in the body.

9. Healthy Heart

Regular use of parsley can help control your blood pressure. The folic acid in this herb is like a tonic for your heart. Homocysteine, an amino acid that occurs in the body, threatens the body’s blood vessels when its levels become too high. 
Folate (or vitamin B9) found in parsley helps convert homocysteine into harmless molecules. A regular garnish of parsley can help ward off cardiovascular diseases, such as heart attack, stroke, and atherosclerosis.

10. Vitamin K


Parsley is rich in vitamin K, which is necessary for the synthesis of osteocalcin, a protein that strengthens the composition of our bones. Vitamin K prevents calcium build-up in our tissue that can lead to atherosclerosis, cardiovascular disease and stroke.  The vitamin K in parsley is essential for synthesizing the fat needed to maintain the myelin sheath around our nerves. Parsley helps support our nervous system as a whole.

Parsley not only makes a plate look beautiful as a garnish but it's also a wonderful herb that supports your entire bodies functions and systems.  We recommend you start incorporating Parley into your nutrition to achieve optimum health.  By eating parsley you're  preventing disease and strengthening your body! It's also delicious! Give it a try and remember to add parsley to your next meal! 

Create a lifestyle you can live with!