Did you know that we may often think that we are hungry when we are actually thirsty? Sometimes a simple large glass of water can curb your cravings, boost your metabolism and save you from overeating. While water is essential to our wellbeing, there are some water DO’s and DON’T’s that need to be addressed.
When it comes to figuring out how much water to drink, I advise to listen to your body and to look at your tongue. If you see you have any cracks in your tongue surface, then your system may need extra hydration. See how it feels to drink about 8 8-oz glasses a day and increase your water intake when you exercise. Best way to drink your water is BETWEEN meals and to drink you water hot or room temperature.
COLD WATER DON’T
Avoid drinking cold water before, during or after a meal. It can dampen your digestive fire and prevent you from absorbing important nutrients. It can also push the food out from your stomach faster, making you hungry sooner. Did you know that people who drank cold water after breakfast were hungry sooner than those who drank a hot beverage after eating?
WARM and HOT WATER DO
To help digestion, do drink warm or hot water before and after the meal as it can actually help your digestion. But be careful and not drink too much so you don’t dilute your digestive enzymes and prevent proper absorption. When your body gets the most amount of high-quality nutrients for the least amount of calories, you will crave less food and feel more energetic
METABOLISM BOOSTING WATER TIP
One of my favorite metabolism boosters is sipping plain hot water during the day. No lemon, no honey, no tea. Begin your day with 20 oz of hot/warm water and drink if before your reach for your morning coffee or breakfast. See how that feels. You may feel surprisingly refreshed without needing as much caffeine. Then sip on hot water all day long and you may find you have more energy and your cravings have gone away. Other possible benefits include clearer skin and brighter skin tone!
BOTTLED WATER DON’T
Bottled water is available in almost any convenient store, vending machine or gas station. Even though it is a better option to stay hydrated than soda, there can be a lot of chemicals found in plastic water bottles. The biggest issue with plastic bottles is the heat. While being transported from the source to the retail outlet, bottles get heated and plastic can leak out chemicals into the water. That process is often repeated when the water bottles are left in the warm car in the sun. When you choose that water, you also choose the chemicals.
BOTTLED WATER DO
To avoid chemicals from the plastic, I suggest buying glass water bottles. They are available by brands such as VOSS, Saratoga, Jana and Mountain Valley. My favorite brand is VOSS, as you can easily reuse their small bottles by washing them in the dishwasher and then refilling with the filtered or distilled water at home. Cases of these bottles are available at grocery stores or online. After all, we don’t drink wine from plastic bottles. So, why not show the same respect for water that nourishes our bodies on daily basis?
WATER FOR TRAVELING
When traveling or on-the-go, I recommend Water Bobbles or Brita Bottles – filtered, refillable water bottles that are available online, Publix and even at Office Depot. These bottles are light-weight and they can be taken through security at the airport. They come in different colors and make drinking water stylish!
FILTERED WATER DO
Filtered water is a good option to reduce chemicals and trace medicine that is currently found in local water supplies. You can either get a filtered pitcher, under-the-counter filter or an all-home unit, depending on your budget.
Wouldn't be wonderful if someone had all the answers to "what should I eat?" and "when should I eat it?" Well, there is! Believe it or not, there is a person who can tell all the details on what you should be eating. And it is YOU!
Just this morning I craving an orange after a workout and I questioned my choice. Do I really need it? Shouldn't I have a power smoothie since fitness trainers suggest you eat something with protein? Wait, but other fitness trainers say not to eat anything at all, so your body can burn extra calories. OR, is it the other way around - you eat right away and then your burn calories? What??
I know that I am not the only one who has been bombarded with information on when to eat and what to eat. Magazines, TV shows, experts online and so many others all seem to have the answers and yet so many are conflicting.
I say - STOP LISTENING to the voices outside of yourself and listen to the voice INSIDE. It is like getting dressed in the morning. No magazine can tell you what to wear TODAY. Really. How does the editor know your mood right now? Will the editor know if it is below freezing in your hometown today or if it hot and humid? NO. Great editors make suggestions, share their favorite styles and inspire you to try different styles on. Then it is up to you what to wear and when to wear it.
With that in mind, I encourage you to pause every time you reach for a meal and ask yourself what you truly crave. Your body doesn't skip a beat, your eyes blink on their own and I am confident that when supplied with real food (organic, non-GMO), it can tell you what it wants to eat. I have seen amazing changes happen when people start questioning their physical cravings (emotional cravings need to be addressed on emotional level, not necessarily with food) and I encourage you to give more faith to YOURSELF.
I do want to point out that for those struggling with addictions or health issues, it is of course best to seek one-on-one professional help before trying something new. But never the less, don't disregard the infinite wisdom that YOU and YOUR body possess.
When dining with a group of friends or family, sometimes we don’t have a choice of the restaurant and creativity is key. Being mostly vegan, I prefer to eat plant-based meals when going out and with experience I learned how to order a healthy meal even at a steakhouse.
In this blog I will share my top “green goddess- approved” meals that you can find around Boca. Use these guidelines to create your own healthy meal at any other steakhouse around the country. You will be surprised how easy it can be to eat at the meat-eaters paradise!Z-TIP: I
f you would like to eat 100% Raw Vegan at any restaurant, including the ones below, print out this card
and take with you whenever you go out. Give it to the waiter and ask the chef to create you a raw meal using some of these ingredients or any other fruits/veggies they may have. The add some olive oil and lemon juice to dress up the meal.NEW YORK PRIME and MORTON’S
When eating here, I would begin with either the New York Prime's Chopped Italian Salad without anchovies and blue cheese or at Morton’s you can get their chopped salad without the cheese or bacon. For the entrée you can create your own main course of steamed garlic spinach, asparagus (sans the hollandaise) and a plain baked potato, drizzled with olive oil and a little bit of salt. The salad will provide you with a plethora of vitamins and enzymes to boost your energy and your immune system. Spinach will love your body with a good doze of iron, asparagus will help detoxify your system and baked potato will keep you full as it is high in fiber. New York Prime: 2350 NW Executive Center Dr, Boca Raton, FL (561) 998-3881 Morton’s: 5050 Town Center Cir Boca Raton, FL 33486 (561) 392-7724 ABE AND LOUIE’S
Here I would recommend the Abe & Louie’s Salad that features bibb lettuce, apples and pistachio nuts and I usually ask to hold the cheese and place the dressing on the side. This is one of the most interesting salads I have seen at steakhouse and it is pretty nutritious as lettuce is high in blood-purifying chlorophyll, apples are rich in fat-reducing pectin and pistachios are known to be the highest-protein and lowest-calorie nut. For my entrée, I would go with a Cauliflower Steak, Jumbo Baked Sweet Potato (without the brown sugar_ and Brussels sprouts. Cauliflower is a great low-calorie vegetable that is high in fiber and low in starch. Sweet potatoes are rich in bloat-reducing potassium and Brussels sprouts are a part of cruciferous family of vegetables that help detoxify your liver. 2200 West Glades Road, Boca Raton, FL 33431 (561) 447-0024 PRIME in DELRAY
Prime happens to have one of my favorite vegetarian menus. Here I like to begin with the Roasted Beets salad (without the feta) that comes with golden Frisse lettuce, micro basil and toasted walnuts for extra Omega 3’s and protein. For my main course I would recommend a plate of Wild Steak House Mushrooms, Baby Broccoli Rabe and an order of Roasted Sage Fingerlings. While mushrooms are full of protein and low in calories, they have a great meaty texture. Baby Broccoli Rabe is rich in blood-purifying chlorophyll and Fingerlings are rich in fiber. They also balance off the meal as they happen to be the only high-calorie part of the dinner. Another alternative here is a vegetarian sushi roll – a great dinner for those who are in the mood for a lighter fare. 110 E Atlantic Ave Delray Beach, FL 33444 (561) 865-5845
There comes a time in everyone's live when people start thinking about their health and wellness as an irreplaceable and most precious part of their being. For some, that moment comes from inspiration and for others it comes from an illness that casts a shadow on that person's life.
I had the privilege to read an advance copy of Jon Chandonnet's book - Shadow Summit - a memoir of Jon finding out that he had MS and his journey to healing. The book covers many details of Jon's life and builds rapport with the reader as he connects with everyday person who has their own struggles that may even originate in the childhood.
Now, I am a raw food chef and health coach. Why would he send me this book to review? What I loved about Jon's journey is the discovery of raw foods, wheatgrass shots and spiritual/emotional healing. It was the miracle of raw foods, which are full of enzymes and vitamins, that played a big role in his healing. It was letting go of conventional eating habits and false beliefs that played a big role in his illness.
I was happy Jon showed the challenges that he and his wife faced when learning about this way of eating and living. Many people may think that raw foods are "out there" and not for an everyone. So many men especially feel like raw food is "rabbit food" and is not manly enough. Well, guess what? The strongest animals like elephants and bulls eat this way and they have energy to blast through the day without getting tired. When Jon let go of old beliefs and gave these foods a chance, his body was able to heal and get its energy back.
I hope that Jon's story inspires others with similar health challenges to take an honest look at their food and emotions and try something new that they haven't tried before. I know that many people will be surprised how the body and mind shift and heal when you introduce yourself to the magic of raw foods!
When you are looking to experiment with new kinds of food, especially raw foods, it can get a little overwhelming. To help you get started, I interviewed the creators of RawVolution.com
and the writers of their new book – RawVolution Continues.
If you live in LA (and if that’s the case, I am very envious!) you can drive down to their restaurant in Santa Monica and experience some of their foods before trying to make them. But if you don’t have such opportunity, don’t despair – Matt Amsden shared his tips on what’s most popular, what’s easy to make and what is sooooo worth the time to make it. To purchase the book, click here
– look at the numbers under each recipe and you will find how easy or complex they are as each one is rated on a scale from 1 to 3. Thank you, Matt and Janabai for this great reference!
Those who love raw food, love it for two reasons – you get the most nutrition and it is easy to prepare. Case in point – smoothies! Turn to page 54, 63 or 62 to find some delicious recipes for super easy concoctions.
Wakame salad, one of my personal favorites is also very easy to create. I am happy to share the recipe below from page 151.
Another easy one is the Dragon Rolls from page 176. They are filled with nutrition, flavor and take little time to prepare.
If you have already experimented with raw foods, then try the super-tasty Sea Cakes with Cilantro Chutney from page 132. Make a lot at a time, so you’ll get more than just one meal.
For those who can’t imagine life without bread, don’t despair! Instead make the fabulous Focaccia Bread from page 125. Dip it in Olive oil or have it with a salad and you will feel satisfied. It is also great to be refrigerated for a couple of weeks.
When I talked to Matt, I also wanted to know what his personal favorite superfoods are. We all got our staple outfits in the closet and the same applies to pantry as our personal tastes reflect our choices. Try one or all of them, accessorize your meals with them and see how they fit you:
- Gogi Berries – high in anti-oxidants that help you fight free radicals
- Maca – a Peruvian root that has show to balance hormones, increase energy and boost libido
- Green Powder – Any green powder you prefer that has a variety of vegetables dehydrated into this easy-to-drink form
- Spirulina – One of Matt’s favorite algaes that is high protein, vitamins and minerals.
CREAMY WAKAME SEAWEED SALAD
FOR THE DRESSING
- ¼ cup olive oil
- 3 tablespoons coconut aminos
- ¼ cup raw walnuts
- 6 cloves garlic, peeled
- 3 tablespoons fresh lemon juice
- 3-inch piece peeled fresh ginger
FOR THE SALAD
- 1 1/3 cup ribbed wakame, soaked for 1 hour and drained
- 2/3 cup dulse
- 1/3 cup thinly sliced green onions
- 1 cup chopped stemmed cilantro
- 3 tablespoons black sesame seeds
To make the dressing, in a high speed blender, combine all of the ingredients and blend until smooth.
To make the salad, combine the wakame, cilantro, green onions, and sesame seeds in a large salad bowl. Toss the salad with the dressing. Refrigerate for 30 minutes before serving.
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In today’s world I see so many people keeping busy with work, family and friends, giving their time and energy to their loved ones. I think it is wonderful to give all you have to those you love, but here is my question – if you are giving your love and energy out, how are you getting energy in?
Let’s do a quick exercise to find out. Take a piece of plain paper right now and draw a vertical line in the middle of the page. On the top of the left column write “Deposits” and on the top of the right column, write “Withdrawals”.
Now, in the “Withdrawals” column start listing all the things you did this week for others. It can be taking care of your kids or parents, doing a great job for your company, being a good listener for your friend, etc…” Once finished, write down all the things you did for yourself this week in the column “deposits.” How does your emotional “account” balance?
Imagine that you are handling your energy the same way you handle money and the way you shop. How can you buy something if you don’t have any deposits going in? What about your energy? In order for you to give, you need to receive. This poses another question – where are you receiving from? It can be either from taking time for your favorite hobby, playing your favorite sport, going out with friends, meditating, etc.
And now to take it even deeper – if you know what makes you happy, why aren’t you doing it more often? Chances are, you already know that taking 10-15 minutes out of your day to spend on your favorite activity is beneficial to your health, so why aren’t you doing it every day? Why is it that so many of us are more likely to do something for work for 15 minutes than to take a break and just breath?
I believe that the reason why we don’t give ourselves more “me time” is because we don’t experience as much joy as we do when we get validation from others. Imagine this for moment – what feels better: your friend saying how awesome you are or you taking a few deep breaths? I don’t think there is anything wrong with giving your energy out in exchange for making someone else feel happy. It does feel wonderful to do something good for others, however our physical bodies need love and attention as well and it is our responsibility to take good care of them.
I want to encourage you to take time for YOU. Really focus on loving yourself up by recharging your spirit and doing things that bring you pleasure. They don’t have to be long or extreme. Sometimes 15 minutes spent in silence or 5 minutes reading funny jokes can boost your energy level. Try something today and make it a habit to do something for YOU every single day. You will be amazed by the difference it makes in your life!
When people hear the term “raw food” they often tend to think that it is a complicated way of eating that requires lots of discipline. Partially they may be right. Partially. But there is so much more to raw food and if you look at it from a different perspective, then perhaps you too would give it a try. And that perspective is through the lens of shopping.
Let’s side track for a minute and think of a special party that you were looking forward to attending, like prom or your cousin’s wedding. If you are like me, then you probably started looking for a dress months in advance. I remember that before my prom, my mom and I took a train up to New York for a weekend to find the dress that I loved. It took hours.
First we had to find dresses that looked good on the rack. Then we had wait in long lines to the fitting rooms in order for me to try them on. Then, we had to weigh the pros and cons of each dress as far as price and value. Once that was decided, we would put the dress on hold and go to another store to make sure we didn’t find anything better. Let me just say that it was one long weekend, but in the end, it was worth it – I did get the dress and I looked great at the prom.
So, how does that go with the raw foods? I think it is all about the value of discipline and figuring out whether you are worth the effort or not. It is a well-known fact that raw food has the enzymes and vitamins that your body needs to flourish. But when we cook our food, they are destroyed. Due to the lack of food enzymes, our bodies have to work extra hard on digesting the food, instead of sending nutrients to the cells and burning off extra fat. And because most of the vitamins are destroyed during cooking, our bodies crave more and more food, leading people to overeat.
But if you look at raw foods as something that will make you look and feel great for the entire life, not just a day, you will see how valuable raw foods are. And they don’t require hours like shopping does. I personally know many people who cured diseases, increased energy and lost weight on raw foods. And because there is no actual cooking involved, you have more time on your hands to do other things.
Lastly, I want to say that raw food takes LESS time to prepare than cooked food, simply because you don’t cook it! Yes, there are things that need to be soaked overnight or sprouted, but you don’t have to stand next to the stove for hours as you would with cooked foods. All that is required of you is to put the items in the water (takes less than 1 minute) and rinse the next day (takes less than 1 minute again). It does take remembering to do these simple actions, but then again, what doesn’t? We all brush our teeth everyday, twice a day because we want to avoid going to the dentist. So, why not introduce more simple raw foods into your diet if it will help you avoid going to the doctor?
Now, I don’t suggest that you should go on an all-raw food diet and forget about the simple pleasures of sharing a home-cooked meal with friends and family. I, myself, occasionally eat foods that are contain animal products because I found that with my bio-individuality that is what my body needs. However all ingredients are organic and from humanely-treated and raised animals and these foods are not the staples of my daily diet.
What I do advise my clients is to experiment with raw foods and to leave excuses behind. If you don’t like all raw foods, then it’s ok, as long as you gave it a fair chance. But you won’t know unless you try it, just like you have to look for a dress that has the right fit and color for you.
Your body is worth nourishing and pampering. It is worth receiving all the best foods available so you would look and feel great. I think that if we spend hours shopping for clothes that will make us look good for a special occasion, then we are definitely worth looking and feeling good during our entire lives.
I encourage you to give some raw foods a shot and see how you like them. You are worth having a healthy, beautiful body, and raw foods are an easy way to achieve just that. To begin, just start adding a banana to your morning donut or add some kale to a fruit smoothie. For lunch and dinner, add a big green salad and some of your favorite raw vegetables. Start small and you will still see the difference. Take a look at my "Getting Started" Tab for more ideas!
Cheers to your health!
When life gets busy and you find yourself with a very short window for a meal, fast food can be the only option to grab. To help you navigate Boca's fast food options, I would like to introduce you to three of my favorite places where food is not only quick, it is also good-for-you. Why settle for less?Maoz
If you are working or living near the Boca Town center, then stop by Maoz in the food court. It is a vegetarian Mediterranean fast food company that specializes in crispy falafels - small fried chickpea balls that resemble the look of meatballs. You can get them served either in a pita bread or on top of a salad with a choice of several complementary side dishes and sauces. These falafels boast only 50 calories per piece as they are loaded with protein and fiber.To make the deal even sweeter, Maoz also serves a variety of green juices, so you can get an extra nutritional punch. www.maozusa.com4th generation market
One of my all-time favorite places in Boca is the 4th Generation Organic Market off Federal highway. Here you will find a wide selection of prepared foods in their deli section that range from raw vegan pizzas to hot organic chicken lasagna and gooey gluten-free brownies. Best of all, everything here is organic and non-gmo, so order guilt-free. If you are on a time crunch and can't even sit down for a meal, try one of the green superfood smoothies. Z-Tip: Ask one of the associates to give you samples of the dishes so you know exactly what you will be indulging in. My favorite picks here are mushroom veggie burgers, raw salad and coconut/chocolate squares. www.4thgenerationmarket.comChipotle
For those craving healthy Mexican food, I suggest Chipotle on Glades road. It is the only fast food chain that offers humanely-raised animal protein and a few organically-grown vegetables. When I am in the mood for Mexican, I usually order a salad with black beans, brown rice, salsa, non-gmo chili corn and guacamole. This plant-based combination makes a delicious and satisfying meal and because it is packed with good carbs, healthy fats, protein, potassium and vitamins, it can help you avoid that 3pm energy slump. www.chipotle.com
For those who are interested in trying out a raw vegan lifestyle, I want to recommend a new book that is coming out on July 30th - The RAWVOLUTION CONTINUES. I just got it as a sneak-peak from the publishers and want to share the scoop! If you think of food as you do about fashion, then imagine it as a fabulous styling book on how to pair up simple ingredients into couture ensembles of what-to-eat-now. It is full of great close-up images and easy to understand instructions.
What I love the most about this book is that it is a one-stop-shop. It has 270 pages that include 150 recipes AND the authors share great advice on how to incorporate raw vegan foods into your life. It feels like an encyclopedia of wisdom and delicousness! They got you covered from breakfast bagels and breads to intricate appetizers, entrees and decadent chocolates that aren't too complicated to make. They also share tips on how to stock a raw kitchen and what to take on the road for traveling.
So often I see great raw food books but they are either too simple or too complicated. This one seems to get it just right. For example, their onion bread is simple to make and delicious to eat. To give you a glimpse, there is the recipe!
RAWvolution Famous Onion Bread
3 large yellow onions
3/4 cup flax seeds, ground in a high-speed blender
3/4 cup sunflower seeds,
ground in a high-speed blender
1/2 cup coconut aminos
1/2 cup olive oil
Peel and halve the onions. In a food processor, cut the onions with the slicing disc. Transfer the cut onions to a large mixing bowl, add the remaining ingredients and mix until thoroughly combined.
Spread 2 cups of the mixture evenly on a dehydrator tray, lined with a Teflex sheet. Repeat until all of the mixture is used. Dehydrate at 105 F for 24 hours. Flip the bread onto another dehydrator tray, peel off the Teflex sheet, and dehydrate for an additional 12-14 hours. Once dehydrated, cut into 9 equal pieces.
This bread is great for sandwiches, dips or just to snack on as is!
You can purchase the book on and after July 30th, 2013! Find out more at www.RawVolution.com
. Here is a quick link to Amazon.com http://www.amazon.com/The-Rawvolution-Continues-Movement-Delicious/dp/1451687001/ref=sr_1_1?ie=UTF8&qid=1373108454&sr=8-1&keywords=rawvolution+continues
July is now here and many Floridians are stocking up on watermelons for their 4th of July parties. If you are looking to do something more exciting than serving plain old watermelon slices, I am here to share some new ideas for this annual celebration. Some fun facts and tips on watermelons:
Z-Tip on eating watermelons:
- High in bloat-reducing potassium
- Low in calories – 1 cup is only 46 calories
- Good source of lycopene – helps with heart health and cancer prevention
- Fastest moving food – great for internal body cleansing
- Eat melons alone or leave them alone.
- 1 Watermelon
- 1 Honeydew
- 2 Cucumbers
- 1 Lime
Juice watermelon, honeydew and cucumbers through a juicer. Squeeze lime by hand. Serve on the rocks for a refreshing beverage.
For more watermelon recipes, click here