The PMS Diet!

Who else experiences PMS symptoms of existential dread and sadness which suddenly turns into rage and then after 5 minutes you realize you are on an emotional roller coaster and this is not how you really are?? I DO, and it used to be so much worse before I found out we could eat the right foods to lessen these manic feelings!! That’s just the emotional part of it, but the physical symptoms of cramps, acne, breast tenderness, lower back pain, BM issues, bloating, and fatigue can also be balanced with the proper nutrients.

When I was in college I knew nothing about nutrition. I moved away from my luxury of home cooked food, so my diet predominantly consisted of Wendy’s, a lot of prepackaged foods, and eating out a majority of the time. Definitely not the healthiest time period of my life, but we live and we learn! Since 2018 I’ve been implementing healthier dietary and lifestyle choices and now in 2023 I can say with confidence that what we put into our body and how we nourish it is so important.

My mood swings have severely reduced, they do occur on occasion but I can attribute it to my hormones and instead of being hard on myself, I’m trying to be understanding of it. The physical symptoms for me used to be so much more intense than they are now! In Traditional Chinese Medicine, they say if women feel discomfort it’s associated with an imbalance. Eating the right foods help bring your hormones and body into balance.

It’s key to limit and/or avoid high sugar, artificial/processed foods, and foods using white flour such as white bread, pastas, and pizzas. Focus on eating whole foods consisting of lean protein, healthy fats, fruits and vegetables.

Fruits and vegetables contain fiber, vitamins, minerals, flavonoids, polyphenols, anthocyanins that inhibit inflammation which can help with cramps and also protect against oxidative stress.

Omega 3 fatty acids from fish, nuts, and seeds promote a healthy inflammatory response as well and can help with mood.

Dark chocolate can curb the sugar cravings and is a source of iron and magnesium. Iron is necessary due to the loss of iron during our cycle and magnesium promotes a positive mood and relaxes the smooth muscles which can also be beneficial for cramps.

Lentils and beans are a good source of protein for those following a vegetarian diet. Avocados and ghee (clarified butter) are other fantastic healthy fats. Filling in nutritional gaps with food is essential for whole body health.

Foods That Help With Depression

The following foods are the top foods to help fight depression. Why?

Watercress

Mustard, turnip, or beet greens

Collard greens

Swiss chard

Spinach

Chicory greens

Kale

Oysters

Nuts/seeds (flax and chia)

Lettuce (red, green, romaine)

Peppers (bell, serrano, jalepeno)

Fresh herbs (cilantro, basil, parsley)

Beans

Wild caught salmon, sardines, trout, mackerel, and (not canned) tuna

Probiotic foods (kimichi, kombucha, miso, sauerkraut, tempeh, tofu, yogurt, kefir)

Wild caught fish, nuts and seeds are a rich source of omega 3 fatty acids which is vital for brain health. It helps boost serotonin (our happy hormone) which is a neurotransmitter for mood regulation.

Beans are an awesome source of protein and fiber which stabilizes blood sugar levels. They also contain folate which is a B vitamin that helps the body produce DNA, RNA, blood cells and it also metabolizes proteins.

Dark leafy vegetables contain ALA (alpha-linolenic acid) which is one of the 3 main types of omega 3s, the other two are DHA and EPA. They also contain phytonutrients that nourish your body with a plethora of vitamins and minterals. FIBER FIBER FIBER! Having 30-50 grams of fiber daily does wonders for your gut health. Soluble fiber lowers cholesterol, blood sugar, and insulin, it prevents cancer, balances hormone levels, and removes excess estrogen which reduces the risk of breast cancer.

Eating whole foods allows our body to digest and assimilate nutrients effectively. The Standard American Diet consists of processed foods filled with artificial ingredients and preservatives which have 0 nutritional value. We need to consume wholesome foods that regulate our gut microbiome which in turn will positively impact our mental health.

So look out for those foods rich in vitamins and healthy fats to nourish your body and mind. Avoid those highly sugary and processed foods, which are high in omega 6 fats that lead to inflammation.

What Can You Do To Reduce The Risk Of Alzheimer’s Disease?

What Foods Reduce the Risk of Alzheimer’s disease?

Alzheimer’s disease is a neurological disorder that is caused by the brain shrinking and brain cells dying. It’s the most common type of dementia and affects 5.8 million people aged 65 + in America. It leads to progressive cognitive decline and memory loss. Being a holistic health coach, I’m all about that prevention method, there may be no cure for Alzheimer’s disease but there is a way to prevent it from happening to you or your loved ones!

What are the 4 key factors for a healthy brain?

1. Diet and supplementation
2. Stress management
3. Exercise
4. Spiritual fitness

A holistic approach to any disease is viewing the imbalances throughout the entire body. Nutritional deficiencies, heavy metal toxicities, hormonal imbalances, and inflammation should all be taken into consideration. American’s have a processed diet high in unhealthy fats, sugars, and salt. This leads to numerous health issues including hypertension, obesity, type 2 diabetes, and heart disease to name a few.

These foods are all part of an anti-inflammatory diet which will help your body in other ways as well! Replacing unhealthy foods with healthier options is the easiest way to start eating healthier. 

• Eat a variety of colorful fruits and vegetables, it provides the body with the phytonutrients, vitamins, and minerals needed to boost brain health.
• Quality proteins such as pasture raised chicken and/or grass-fed beef
• Healthy fats such as omega-3 which can be found in salmon, nuts, and seeds
• Complex carbs such as sweet potatoes and other non-starchy vegetables as well as grains like quinoa and barley
• Fiber (include prebiotic foods into your diet to feed gut bacteria)
• Anti-inflammatory herbs such as turmeric

Did You Know Okra Is Related To Hibiscus?!

As you know, I am growing okra in my garden and I decided to try eating the leaves because I felt bad throwing them away when I cut them off. So turns out they are edible and as any other leafy green vegetable, it’s filled with nutrition our bodies could use. Remember that the food we eat nourishes our cells, muscles, tissues and organs. So we need vitamins and minerals to replenish our body from living in an industrial world, exposed to toxic chemicals every day.

The okra leaf contains insoluble fiber and has trace amounts of vitamin A and K, iron, and magnesium. What is insoluble fiber you ask? It’s fiber that cannot be digest by our body so it regulates gut function by keeping food and waste moving through the body. It helps repopulate the gut microbiome with good bacteria. When we have the beneficial gut bacteria, it assists with breaking down food and absorbing its nutrients.  It helps relieve constipation so if that is something you struggle with… add sources of insoluble fiber in your diet which besides dark leafy vegetables, includes carrots, potatoes, legumes, cauliflower, zucchini, green beans, broccoli, brown rice, barley, and couscous.

The leaves are huge and they do have little hairs on the surface that can irritate the skin. My recommendation is to boil the leaves to soften the hairs so it’s not noticeable when eaten. I sautéed mine on the stove with olive oil, garlic, salt, and pepper, thinking it would turn into something comparable to sautéed spinach. However, it turned into the okra leaf version of kale chips, still delicious! I know that not everyone has the ability to grow okra, but if you can and you’ve ever questioned if you can eat the leaves… now you know!

Welcome To My Garden!

Hey guys!! I know it’s been quite a while since my last post, I’ve recently been focusing my attention to my newest project… gardening!! If you follow me you’ll know I recently moved and was blessed with a bigger yard to pursue my passion in gardening. So right now I’m growing quite a few fruits and vegetables, it’s definitely hard work, but its soooooo totally worth it!!!

Every morning I enjoy waking up and taking a walk around the garden to look at any progress, pests, and diseases. I will pull any mushrooms from the raised bed and keep up on any maintenance. Having the garden has given me a sense of routine to uphold every morning, which forces me to meditate and exercise or at least stretch to get my day going! Then I will go to work and when I come home I love to go straight to the garden to see the growth that has developed over the day!!! It’s so amazing to see the fruits of your labor! Today my mom and I harvested okra, fenugreek and cilantro. We also saw the cucumber fruiting, after it combated a nasty worm infestation about a month ago.

What gardening has taught me is that loss will occur but great things are yet to come. I have a really hard time cutting plants, but what I need to realize is that cutting it, allows it to flourish!! I am so excited to be growing my own produce. I’m currently growing radishes, beet root, asparagus, brussel sprouts, okra, sweet potato, tomatoes, napa cabbage, cucumber, malabar spinach, a plethora of assorted chili peppers, bananas, moringa, mango, jackfruit, sapote, ivy gourd, curry leaves, and an assortment of herbs such as basil, thai basil, sage, dill, tarragon, oregano, thyme, cilantro, parsley, rosemary and chives.

It’s always something I’ve wanted to do since I was a young child, most likely from watching my mom, grandma and grandpa always in the garden, made me naturally want to follow in their footsteps. There will be days I will feel a bit overwhelmed thinking I’ve bitten too much than I can chew, however, thus far when the garden has experienced any foreign invader threats in the forms of pests and diseases I’ve gotten advice from friends that have prevented any heavy damage. So thank you to those who give me advice on maintaining my garden, yall know who you are!!

Gardening is work, yet somehow it doesn’t feel like work to me. I absolutely enjoy the heavy lifting that goes along with maintaining a garden because as seen in my last post about The Blue Zones, the exercise that we get from gardening helps with increasing our life expectancy! It’s helped me cultivate even more patience, diligence, and a grateful mindset for what goes into growing the food we eat. It’s so easy to go to the grocery store and buy our produce, but does anyone really think about what goes into growing what we eat? Farmers don’t get enough credit for how much hard laborious work they put into producing your food.

Also a lot of the produce we get from grocery stores are sprayed with pesticides because yes, pests on produce is a real problem, but do you really want cancer causing chemicals in your food supply? It really makes you question what you are putting into your body and I stand by organic gardening and using only organic pesticides like neem oil, chilies, and garlic.

The whole point of consuming food is to nourish our bodies and if our produce contains toxic chemicals that are hurting us, I’d rather pass on grocery store produce and grow my own while I get a work out doing it!! On that note here are a few pictures of my garden and what I am currently growing. Follow me on Instagram @thevitaqueen1 for daily posts on gardening updates and general holistic wellness facts!!

What Is Leaky Gut?

I have briefly mentioned leaky gut in previous posts as it being a leading cause of inflammation in the body, which manifests into numerous other chronic health disorders, but what is it?

When the gut lining weakens, it develops microscopic holes in the intestinal wall, allowing toxins to pass into the bloodstream. There are many contributing factors to how the gut lining weakens: our gut microbiome may become imbalanced by gut infections such as parasites, candida overgrowth, small intestinal bacterial overgrowth (SIBO), the foods we eat, the drugs and alcohol we may consume, chronic stress exposure, and our environment.

The toxins include bacteria, viruses, fungi, and undigested foods, and we want our gut to destroy these things. After prolonged toxin exposure in the blood, the body could experience constipation, bloating, diarrhea, gas, autoimmune disorders such as colitis and Crohn’s, even asthma, allergies, psoriasis, eczema, hormonal imbalances, chronic fatigue, fibromyalgia, anxiety, and depression.  Remember that the gut and brain are constantly communicating with each other (check out my posts on the Gut-Brain Axis, SIBO, and Candida Overgrowth to learn more!!) Our happy hormones are created in the gut, so if our gut is hurting, our mind will hurt as well.

Gluten is a known gut irritant and inflammatory food, along with alcohol, vegetable oils, canola oil, dairy, refined grains, and sugar (check out my post on Inflammatory Foods!!). Eliminate these foods out of your diet along with processed foods gradually by replacing them with healthier options such as organic fruits and vegetables, lean meats, healthy fats (ghee/coconut/olive oil), smaller fish like salmon, seeds, and nuts. Add bone broth to your daily diet, this has a plethora of vitamins, minerals, amino acids, and collagen to heal and seal the holes in the gut lining.

Some common environmental concerns include the mercury found in large/farmed fish, BPAs found in plastics, and pesticides on produce (check out my posts on Hormone Disruptors and the Best Fish To Eat With Lower Mercury Levels!!). Medications that are harsh on the gut lining include antibiotics, NSAIDs (anti-inflammatory pain killers), birth control, steroids, and PPI (acid blocking drugs).

If you know you have IBS and intestinal discomfort, check out my website Rainbow Body Vitality above in the menu to fill out a FREE health history. It will help you become conscious of your eating habits, and you can begin healing your gut today! Remember that our bodies are constantly healing, so if you target the root cause of any other medical issues you may have, you can start to feel alive again! Kick those gut related issues to the curb!!

What Foods Cause Inflammation?!

Recently, research suggests that chronic diseases such as heart disease, strokes, hypertension (high blood pressure), cancer, depression, anxiety, Alzheimer’s, diabetes, osteoporosis, asthma, rheumatoid arthritis, COPD, autoimmune disorders such as colitis, IBS, Crohn’s, lupus, and multiple sclerosis are the result of chronic inflammation. These are all lifestyle diseases that can be prevented if you become mindful of what you put into your body, and you could avoid getting on prescription medications for these diseases if that is what you want.

So what causes chronic inflammation? Certain foods trigger an inflammatory response within the body, the following foods release inflammatory markers:

Canola/vegetable oil (inflammatory fats including trans and saturated fats)

Dairy

Gluten

Refined sugars

Refined grains

White flour (cakes and pastries)

Food additives (artificial ingredients)

Fried foods

Alcohol

Processed meats

These are foods that our body simply cannot break down and digest and also lack the essential vitamins and minerals to establish a feeling of wellbeing. Constantly incorporating these foods in your diet exposes your body to oxidative stress, and it causes leaky gut which also contributes to chronic inflammation by allowing toxins to pass through the intestinal wall to the bloodstream (this leads to mental health issues as well), and weight gain. Stay tuned for a post on leaky gut coming soon!!

Diet and lifestyle are major key players for reducing inflammation, this includes eating a whole foods diet rich in vitamins, nutrients, and healthy fats like avocados, nuts, ghee, coconut and olive oil and eliminating a processed/artificial diet. Getting proper sleep and reducing stress is so vital for health and wellness, without adequate sleep our hormones and digestion go out of whack, this in turn leads to many other disorders! Obviously exercise is a necessity for optimal health and also reducing stress, it releases endorphins, and strength training regenerates new cells and strengthens bones. Living a sedentary lifestyle can cause muscle atrophy and osteoporosis and even contribute to anxiety and depression.

Start reducing inflammation by integrating some of these foods into your diet! Some ANTI-inflammatory foods include:

Salmon

Bone broth

Coconut oil

Turmeric

Green leafy vegetables

Bok choy

Ginger

Broccoli

Celery

Beets

Walnuts

Flaxseeds

Chia seeds

Blueberries

Pineapple

Have a great week everyone!! Stay safe! 🙂

How Is Gut Health Related To Mental Health?!

Recently the word “gut-brain axis” has been everywhere, but what is it?! Scientists have discovered the connections between our gut, its microbiome (bacterial quantity & quality) and our brain.

The gut (our digestive system) and the brain are connected via the largest nerve in the body called the vagus nerve. Through this link, the gut and the brain have a bi-directional (2-way) communication. Simply put, the brain and gut send signals to each other!

Did you know that many hormones and neurotransmitters are created in the gut? The top 3 neurotransmitters that everyone may have already heard of are Serotonin, Dopamine, and GABA, these all regulate mood and emotions.

• 95% of serotonin is produced in the gut and contributes to the feeling of happiness. It also regulates appetite and digestion, and is a precursor to melatonin so it regulates sleep and our circadian rhythm.
• 50% of dopamine is produced in the gut, and contributes to the feeling of accomplishment, reward and motivation.
• GABA contributes to controlling the feelings of fear and anxiety. Studies on mice have shown that taking certain probiotics (Lactobacillus rhamnosus) increases GABA production in the gut, reducing depression and anxiety.

Now lets redirect to our gut microbiome, we have trillions of bacterial colonies (approximately 40 trillion) that are so important for digestion. They break down our foods and assimilate our nutrients, and it is vital for immune health as well. Our microbiome which has been developing since we were in our mother’s wombs is responsible for killing off any viruses and bad bacteria that may cause illnesses and diseases. Without these diverse warriors our health is compromised!!!

When our gut microbiome has a higher number of bad bacteria to good bacteria (dysbiosis) it causes what is known as leaky gut. This is is when the tight junctions in our intestines are permeated with holes that allow these adverse substances such as fungi and viruses to pass through into our blood. This excess exposure to toxicity causes our body to react with releasing an inflammatory toxin known as lipopolysaccaride (LPS). Chronic inflammation and high levels on LPS in the blood have been linked to severe depression, dementia and schizophrenia.

So what can we do to begin healing our gut? EAT REAL WHOLE FOODS!!! Cook your own foods with lean meats, vegetables, fruits, seeds, and nuts. Eliminate sugar because it feeds the bad bacteria and artificial ingredients that our body does not recognize as food. Eliminate gluten as it is a gut irritant that contributes to leaky gut. Eat foods that contain prebiotics and probiotics.

PREbiotic foods: dietary fiber that feed and increase good bacteria.

• dandelion greens
• garlic
• chicory root
• onions
• jerusalem artichoke
• asparagus
• bananas
• apples
• leeks
• oats
• flaxseeds

PRObiotic foods: have beneficial bacteria that studies have shown decreases the amount of cortisol that is released (stress hormone).

• yogurt
• miso
• kefir
• kombucha
• kimchi
• pickles
• sauerkraut
• buttermilk
• tempeh

Are you in need of a gut reset? Do you need help healing your mental health? Click on my website (Rainbow Body Vitality) in the menu above and fill out a FREE health history to start your journey today! Let me help you help yourself and get that gut-brain axis in order 🙂 We can work on getting your gut regulated, inflammation reduced and mental health back to 100%.

Have a great week everyone ❤

The Dangers of Gluten

In recent years we’ve been hearing more about how gluten may not be optimal for vital health. Eating gluten free was strictly for those with celiac disease at first, however, today it’s a way of life! Gluten consists of 2 main proteins called glutenin and gliadin, the latter being the cause of adverse health effects. Gluten is found in wheat, rye, spelt and barley, and is also used as a flavor enhancer and thickening agent so it’s also found in many sauces and dressings. Gluten is used in foods to maintain its shape and acts like a glue to hold food together.

Gluten has been known to cause concentration problems, irritability, behavioral changes, dental enamel abnormalities, delayed speech, growth, and puberty in children. Gluten is a gut irritant, it not only disturbs the gut microbiome, but a gluten intolerant person can’t digest it, this leads to what is known as leaky gut which is when holes permeate the gut lining. This causes an inflammatory response which leads to a slew of other chronic illnesses and autoimmune disorders such as thyroid disorders, type 1 diabetes, fibromyalgia, rheumatoid arthritis, psorasis, and eczema.

The bacteria in our guts are responsible for regulating our immune systems, digesting our foods and assimilating the nutrients we receive from that food. Eating foods containing gluten may cause gastrointestinal discomfort such as bloating, gas, constipation, and diarrhea. It may also cause brain fog and fatigue since out guts are linked to our brains via the gut-brain axis.

Naturally gluten-free foods are:

• fruits and vegetables

• beans, nuts, and seeds

• lean meats, poultry, fish

Gluten free whole grains such as:

• brown rice, wild rice

• quinoa, millet

• gluten free oats

• amaranth, buckwheat

• teff, sorghum

Gluten free flours include:

• almond, coconut, brown rice flour

• bean flours such as chickpea

Skin Mapping

Skin mapping was used in Traditional Chinese Medicine and Ayurveda, so this technique of determining ones’ health was used over 5,000 years ago. The concept is that various parts of the face is a mirror of the health of your internal organs. So while we have a society that uses face masks, lotions, potions and elixirs to fade away wrinkles, blemishes, and pimples, it’s important to look beyond the surface of the skin and treat the underlying causes of a particular skin condition. Skin is our largest organ and it also communicates with our internal organs, therefore, looking at different regions of the face may help you target the specific organ that is trying to communicate with you.

The forehead is connected to the liver and gallbladder. When there are blemishes or pimples in this area consider your diet, are you consuming excess fats or too much alcohol? Balance your body by reducing rich fatty foods and alcohol; drink herbal teas and plenty of water. Milk thistle and burdock root are herbal supplements that support liver and gallbladder detox.

The area between the eyebrows is connected to the stomach and liver. Blemishes in this area could be an indicator of poor digestion and toxic buildup. Consider an elimination diet to rule out any allergies or food intolerance’s. Reducing caffeine, alcohol and sugar consumption and implementing a cleanse may improve digestion.

Acne at the temples and brow lines correlate to the kidneys. It could be caused by overworked kidneys or dehydration. Drink lots of water according to your body weight (I drink 55 oz for 108-110 lbs) and add foods like kale, spinach, berries, and algae (spirulina & chlorella) to your diet.

The area under your eyes where most people have puffiness and dark circles represents conditions of the stomach, kidneys, and liver. Consider reducing alcohol, caffeine, and sugar or removing them entirely. Its vital to get quality sleep, drink ample amounts of water and add detox teas to your diet.

Acne or rashes like rosacea that are found on the bridge of the nose and the upper area of the cheeks are related to the heart. Balance your heart health by replacing unhealthy unsaturated fats with healthy omega fatty acids like raw nuts, avocados, salmon, and flax/chia seeds to increase good cholesterol (HDL) and reduce bad cholesterol (LDL).

The middle region of the cheeks is a window to the stomach and lungs. Consider common allergens like wheat and dairy and reduce acid forming food like alcohol, caffeine, and sugar from the diet. Instead replace it with alkalizing foods like green vegetables.

Wrinkles and breakouts in the lower cheeks, nose, and mouth region are connected to the liver and stomach as well, these may be caused by food intolerance’s and toxic buildup. Eating green vegetables and whole foods with fiber, eliminating artificial ingredients, and drinking vegetable juices may support the liver and stomach.

The jawline is a window to the ovaries and/or colon. Breakouts are usually triggered by hormonal stress. Consider a low-glycemic diet consisting of fruits, vegetables, lean protein, whole grains, and healthy fats. Sleep is also very important in keeping stress levels at bay.

The lymph nodes are stress level indicators. When they are swollen they are fighting off bacteria to prevent an illness. Practice self-care routines to bring down stress levels emotionally and physically, eat a balanced diet, get extra rest, and light exercise in the form of yoga and meditation.

References: Integrative Nutrition

What To Look For & Avoid When Grocery Shopping!

I saved the best for the last, don’t give up on this long post!! I personally can get anxiety just walking in and out of grocery store aisles wanting to buy EVERYTHING!!! But did you know that most of the items sold within the aisles are processed and contain artificial ingredients? This essentially means that even though you see “zero calories” on boxes that doesn’t necessarily mean it’s a good thing. These processed foods may contain less calories for weight watchers, however, they contain zero dense nutrition for actual weight loss. It’s important to stay on the perimeter of the grocery store to ensure you are buying real whole foods like fresh or frozen produce, meats, fish, eggs, and dairy (or alt-dairy).

It’s so important to READ THE INGREDIENT LIST not just the nutritional label, trying to stay under 5-7 ingredients is most beneficial. The rule of thumb should be if you can’t pronounce an ingredient or don’t know what it is—just stay away from it—most likely it’s not helping your body in any positive way. 

So when shopping, your freshest produce will be local because it took less time to travel to your location. Also buying produce “in season” ensures that it contains no GMOs to allow it to grow out of season, and eating organic produce is beneficial because it contains no pesticides. To get rid of 96% of pesticides off non-organic produce, put it in a 15 minute sodium bicarbonate [baking soda] bath.

Check out my blog post “Do You Eat The Rainbow” to find out all the benefits of all the fruits and vegetables we are all so grateful to have from the Earth! To add to that, red fruits and vegetables support heart and brain function. Orange fruits and vegetables contain beta-carotene and vitamin C which improves eye health and immune function. Yellow fruits and vegetables help with circulation. Green fruits and vegetables purify the blood, strengthen the immune and nervous systems which in turn helps prevent depression and anxiety. Blue and purple fruits and vegetables have a high antioxidant content which is good for heart disease and anti-aging. White fruits and vegetables reduce blood pressure and LDL (bad) cholesterol. (REMEMBER! HDL CHOLESTEROL IS GOOD FOR HEALTHY BRAIN FUNCTION).

When buying any sources of protein you want to make sure that they are humanely derived. Having stressed meat is not ideal to put into your body. Imagine the hormones you release when you are scared or angry and then imagine that same bodily response occurring in that of an animal we consume. WE ARE WHAT WE EAT! So search out for signs such as certified organic which means the animals were fed an organic diet without antibiotics or hormones. Free-range and pasture-raised mean the animals are allowed to roam free; cage free doesn’t necessarily mean they have access to the outdoors, so make sure you know the difference! Certified humane means the animals have access to their natural environment (grass fields) which is the healthiest, and they transformed into a protein source with minimal pain.

The least known fact is how canola oil is almost in EVERYTHING with a shelf life (due to the government subsidizing it) and how bad it actually is. DEFINITELY KEEP YOUR EYES OPEN FOR THIS ONE! It is entirely genetically modified and treated with pesticides (Round-Up—linked to cancer), and it is processed at a very high heat with hexane which is a chemical. It may cause kidney and liver issues due to the GMOs, which are linked to allergies, immune suppression, cancer, etc. Hydrogenated vegetable oils cause inflammation and atherosclerosis (hardening of the arteries) which is the leading cause of heart disease. Canola oil also contains unhealthy trans-fats which may cause high blood pressure and strokes. So not to scare anyone, but try to avoid canola oil as much as you can, and you can accomplish that just by reading the ingredients!

The Benefits of Vitamin K!

Vitamin K is a fat-soluble vitamin, meaning it absorbs into the bloodstream in the presence of fats. Some good fats to include in a balanced well nutritious meal would be:

Coconut oil and other fresh coconut products

Olives and olive oil

Hemp, chia, flax, and sunflower seeds

Avocados (ALSO CONTAINS VITAMIN K)

Salmon, trout, herring, sardines, tuna and mackerel

Nuts and nut butters (almonds, walnuts, macadamia nuts, pistachios, etc.)

Dark chocolate

Eggs

Grass-fed beef and pork

Full fat milk and yogurt

There are many health benefits to having an abundance of vitamin K in your diet, it allows for better calcium absorption, which is vital for bone health (reduces osteoporosis). It improves cardiovascular (heart) health, reduces the risk of cancer, and provides relief from menstrual issues. However, the most important benefit of vitamin K is its role in controlling blood clotting, preventing blood loss, and blood sugar regulation.

No need to hit the supplement store for a bottle of vitamin K, just head over to the grocery store and pick up 1 or 2 of these fruits and vegetables to implement into your daily diet!

Cucumber

Napa cabbage

Limes

Brussel sprouts

Green pears & apples

Green beans & cabbage

Broccoli rabe

Green grapes & kiwi

Arugula & kale

Asparagus & artichokes

Honeydew melon

Belgian endive

Broccoli & celery

Eating 50% raw foods and 50% cooked foods is recommended as many nutrients are lost when exposed to heat. Make salads with an olive oil and lemon dressing, eat fruits for breakfast prior to eating a protein source like eggs! It’s rare to be vitamin K deficient, but for optimal cognitive health, immunity protection, and a regulated menstrual flow, check out The Benefits of Mr. Kite (for the Beatles fans!) benefits of vitamin k!

How to Make Pickles!!

I have always been a lover of pickles in any form, spicy dill pickles, fried pickles, pickles on my burger, even Indian pickles but that’s a whole other blog post HAHA So like most people who didn’t even think of how to make home made pickles I would just buy a jar of dill pickles and just throw that thing into my fridge!! Little did I know that these spears of joy I was consuming was not benefiting me in anyway. First off, store bought pickles contain preservatives such as citric acid, sodium benzoate, polysorbate 80, yellow #5, calcium chloride, natural flavors, and sugar, obviously to maintain an extended shelf-life (or refrigerator-life). I don’t know or want any of those ingredients, considering it only takes 5 ingredients to make. The preservatives prevent the probiotics from actually serving any purpose, they cease to exist. When I found out about this, I had to put my knowledge to the test, I wanted to consume living foods with prana (energy), this is what gives us energy and helps repopulate and heal the gut microbiota.

Recently I learned how to make pickles and sauerkraut, which is so simple and takes about 5 minutes to prepare. They contain an abundance and variety of probiotics as well, if anyone is ever questioning which kind of probiotic to get from the store, what kind of strain? How many CFUs? Skip the hassle and eat your creation!! I wanted to first make my own batch to make sure it didn’t kill me before I shared it with all you loyal knowledge seekers! My parents and my friend can also agree that they were [what us American’s say] THE BOMB!!! As you can tell I am so excited about this post because they really turned out way better than I had expected and I could hands down say as a Master of Pickles that they tasted so much better than any store bought pickle I have had in my life time. So I would like to share this magnificent discovery with everyone.

5 Ingredients: Using a 32oz mason jar

• mini cucumbers cut into quarters
• 1 tbsp pink Himalayan salt
• 1 tbsp pickling seasoning
• 2 cloves garlic
• filtered water
• (optional) 1 tsp red chili flakes for spicy pickles YUM!

Put the quartered mini cucumbers into the jar, add garlic, the 1tbsp of pink Himalayan salt and pickling seasoning, fill with filtered water to the top. SHAKE SHAKE SHAKE! Now just leave it sitting out on the counter for 10-15 days. I left mine out for 10 days and they went through periods of cloudiness and fizziness but do not be alarmed that is just part of the process!!! I went through a panic when I wasn’t able to get into my pickles jar so OPEN AND CHECK THEM EVERYDAY the jar might be hard to open as it ferments longer and longer. Once you are ready to eat your home made probiotics just put them into the fridge as the temperature now slows now the fermentation. The pictures below show day 1 (left), day 5 (middle), and day 10 (right) after refrigeration.

Voila! Making pickles is that simple with no preservatives and they last in the fridge for a long time as well. I ate about 3 a day since they were amazing and gave some away so they lasted about 4-5 days after I began eating them. They were in the fridge for 10 days while I was on vacation in Europe dancing the night away! No one died in the making of these pickles!!! You can create your own make and model of probiotic enriched pickles!

Have a wonderful weekend!!! Happy pickling!!!

Do You Eat The Rainbow?

Fruits and vegetables are such a huge part of a nutrient dense balanced diet, are you implementing at least one color on your plate? I just recently discovered that eating starches with proteins is a poor food combination leading to improper digestion. WAIT WHAT??? I’ve been doing that my whole life!!! For optimal protein digestion, you need an acidic environment to break down your foods into nutrients, however, when starches are paired with proteins, the acidity is neutralized. This prevents proper digestion and this could lead to stomach discomfort, gas and bloating.

A colorful variety of vegetables is a great replacement for the potatoes, pastas, beans, and grains that are usually paired with every lunch and dinner. Fruits are a solid substitute for sugar cravings! This small dietary modification will boost your overall health and well-being by enhancing your digestion and nutrient assimilation and improving energy levels. Doesn’t everyone want to kick that nasty coffee addiction for natural energy levels that lasts your whole day??!

Red fruits and vegetables contain carotenoid lycopene which helps fight free radical damage to genes. It also has vitamin A which is needed for healthy skin!

• tomatoes
• watermelon
• pink grapefruit
• red apples
• strawberries
• cranberries

Orange and yellow fruits and vegetables contain alpha carotene which protects against cancer, beta carotene which the body converts to vitamin A, and beta cryptothanxin which is vital for cell communication. It also has vitamin C which is needed for a healthy immunity!

• apricots
• mangos
• carrots
• pumpkins
• cantaloupes
• acorn & winter squash
• sweet potatoes
• pinapple
• oranges
• peaches
• papaya
• nectarines
• corn

Green fruits and vegetables contain the carotenoids, lutein and zeaxanthin, which is said to reduce the risk of cataracts and macular degeneration. It is also a source of
sulforaphane and isocyanate which inhibits cancer by reducing carcinogens, and vitamin K which is needed for healthy cells!

• spinach
• kale
• bok choy & chinese cabbage
• brussel sprouts
• cabbage
• broccoli
• collard greens
• turnip & mustard greens
• green peas
• avocados
• honeydew melon

Purple fruits and vegetables are packed with antioxidants known as anthocyanins which is said to protect against heart disease by preventing blood clots!

• eggplants
• beets
• purple grapes
• prunes
• blueberries
• blackberries

White fruits and vegetables have antimicrobial properties, they also contain allicin which has anti-tumor properties. It includes flavonoids, quercetin and kaempferol which are anti-oxidants!

• cauliflower
• garlic
• onions
• leeks
• scallions
• celery
• pears
• endives
• chives