I’m coming to you today with the most EPIC post you have seen on this blog so far….
Today is the release of the Vegan Foodie Bundle: a curated collection of over 35 digital books, courses and classes!
This curated collection of ebooks and courses is brought together by an amazing group of plant-based influencers.
Among other things, this bundle includes:
- over 35 ebooks & courses from some of your favorite content creators
- vegan recipes
- meal plans
- fitness routines
- cooking classes
- self love & mindful eating techniques
- yoga programs
- and more!
And.. it also includes my very own “Get Off Sugar” program!
The entire bundle is worth $1,059, but you can get it here for only $50.
That’s literally a 95% discount!
Whether your a full-fleshed vegan, a flexitarian or someone simply looking to find easy resources for healthy eating and healthy living, you’ll be able to find something you love in this bundle!
No more searching for recipes and resources all over the internet. This bundle will offer most everything you need in one location.
Eating fruit is a healthy habit, so it is important to include it in your daily diet.
Are you one of those who consumes fruit every day and you like to try different flavors, tastes and types? If so you’re in luck! In today’s video you will find some varieties of tropical fruit and their medicinal properties. Check them out!
Why are fruit good for ya?
Mineral salts, vitamins, simple sugars, fiber … these are just some of the beneficial nutrients for our well-being that tropical fruits provide us. Therefore, they are considered a fundamental element in the diet to prevent diseases and stay in shape.
The World Health Organization in its recommendations on diet, physical activity and health, highlights some interesting facts about the habit of eating fruits every day and some data that makes its importance very clear: On average, almost two million lives could be saved each year thanks to a regular consumption of fruit and vegetables.
Beyond the nutrients and fiber that fruits provide us, some have active principles that can improve people’s quality of life. Let’s discover the ones from just my favorite 5!
It is a tropical fruit that, due to its properties and flavor, has also become very popular in less warm areas. It is rich in vitamins of group A, B, C and vegetable fiber. In addition to being characterized by its low caloric intake, it is appreciated for its digestive properties.
Pineapple is rich in bromelain, an enzyme that promotes digestion. In addition, due to its high fiber content, it is slightly laxative and produces a feeling of satiety.
Coconut water has rehydrating properties. The oil from the coconut is used as food and is potentially good for people with nutrient absorption problems. For its emollient and moisturizing properties, it is also highly valued by the cosmetic industry. It is traditionally used as a natural anti-asthmatic remedy. The pulp is rich in fatty acids, proteins and vitamin D.
Papaya is a fruit rich in fiber, which improves intestinal transit and helps relieve the feeling of constipation. In addition, it contains mineral salts, beta-carotene and vitamins.
Its nutritional properties are very valuable, but the active medicinal principles in this case are found in the latex extracted from green fruits. This substance is rich in papain, a protein with more than 200 amino acids that have digestive, antiulcer and anthelmintic properties.
Mango stands out for its nutritional properties:
It is rich in mineral salts such as magnesium, which protects the nervous system and muscles.
It contains high percentages of fiber that helps improve intestinal transit. It provides good amounts of vitamin A, C, E and K and other valuable nutrients that strengthen our immune system and give us energy.
Rich in vitamins of group A, C and K. It also has valuable mineral salts such as potassium, magnesium, calcium and copper and has a high-water content. Thanks to its nutrients, it is an ideal tropical fruit to rehydrate the body and recommended for its antioxidant properties.
Video No 3 of the 3-video series on how to control your sugar cravings is here!
Today we will talk about 4 herbs that are believed to help you metabolize sugar and eliminate the toxic-by products of heavily sweet and processed foods. Let’s check them out here!
Interested in learning more about how to control your sugar cravings? Check Out The Get Off Sugar Program Here!
1 Milk Thistle:
This is the most recommended herb of all for liver ailments and/or protecting a normal liver from daily toxins. Milk thistle is available in capsules or extracts, sometimes it’s called silymarin, which is the active ingredient that’s in the seeds.
Milk thistle is a flowering plant of the daisy family indigenous to Europe, North Africa, and the Mid-East. It has been clinically proven to improve liver function and repair liver damage. Standardized 80 percent silymarin is recommended in either pill or extract form with dosage amounts ranging from 100 to 1,000 mg.
It’s common for people with liver issues to take 300 mg three times daily. Whether the liver needs healing or protection, milk thistle can be used for as long as someone wants. It’s best to use milk thistle seeds for DIY tinctures.
Is another safe liver herb sometimes mixed with milk thistle in capsules, an excellent combination. Some prefer extracts or even teas made from dandelion. Those weird looking weeds with small yellow flowers that many complain about when they pop up in their lawns are dandelions.
In addition to being a good source of most major vitamins, the plant provides iron, potassium, and zinc. Its most cherished function is stimulating the production of bile and its flow between the gall bladder and liver to improve liver function and overall health.
3 Burdock root:
Also purchased as rough cut root chunks that can be easily made into teas. This is a favorite blood purifier among Ayurvedic medicine doctors.
It also stimulates bile flow while helping a weakened liver by purifying the blood and restoring damaged cells. Small burdock root chunks are ideal for DIY tinctures. Allow for swelling during the soaking process.
This is the most clinically tested and written about herb for any and all inflammation. Since most liver ailments are inflammatory, it’s wise to include it in a liver healing protocol.
Curcumin capsules are readily available. But to ensure maximum absorption, get those that include piperine, an active ingredient from black pepper that helps extract nutrients from foods considerably.
Video No 2 of the 3-video series on how to control your sugar cravings is here!
Today we will talk about 4 herbs that may help reduce blood sugar, cleanse and detox your elimination system and eventually help you control your sugar cravings. Let’s check them out here!
Interested in learning more about how to control your sugar cravings? Check Out The Get Off Sugar Program Here!
Ginger has a strong cleansing effect on the body, and one of the best features is that it helps the body absorb the nutrients and minerals taken in by eating. One thing that is often overlooked by those trying to detox the body is that it’s not just about getting rid of the toxins, but replacing them with the things your body does need. Using a spice like ginger can go a long way in assisting your body in absorbing the things it needs most. Ginger is also really great for the digestive system, and can help reduce the symptoms that come from detoxing, including flatulence and bloating.
2. Cayenne Pepper
Cayenne pepper is used to heat up a dish, but it’s also good at helping the body cleanse itself. It’s often cited as helping to lose weight, as it’s said to speed up the metabolism, making it easier to lose weight without really trying. As far as detoxification goes, it’s going to help your digestion, which has a trickle down effect on the rest of your body and especially in how you feel. A backed up digestion will trap toxins in a sort of holding pattern in your body, and can lead to feelings of malaise and lethargy. Taking herbs and spices like cayenne pepper helps to get things moving again and helps the body properly eliminate these toxic substances.
This is a popular spice used in Indian cuisine, and can go a long way if you’re trying to detox the body. Cardamom goes to work on harmful bacteria in the body, without destroying the beneficial bacteria that you want in there. When used in conjunction with other spices that help the digestion you’ve got a powerful one-two punch that can kill off these bacteria, and then whisk them out of the body. One side benefit of using more cardamom is that it acts as a natural antidepressant. Even if you’re not depressed it will help boost your mood, making it a great spice to introduce into your diet.
This is a popular spice often seen used in baked goods. Unfortunately when it’s used in sweet pastries it isn’t going to have much of a detoxifying effect. It needs to be consumed either by itself or with other wholesome and natural ingredients if it’s going to provide any sort of detox benefits. The best way to consume cinnamon for detox is to add it to a detox beverage, such as a shake, smoothie, or detox water. This gives you the most direct benefit and will yield the best results.
Welcome to the 3-video series on how to control your sugar cravings! Today we will talk about how amazing apple cider vinegar is for you! Here are the top 4 ways in which it can help you control your sugar cravings:
Interested in learning more about how to control your sugar cravings? Check Out The Get Off Sugar Program Here!
1. Weight Loss:
Many people drink apple cider vinegar to help with weight management. Consuming it daily is thought to:
- help reduce bad cholesterol
- fight off cravings
- reduce abdominal fat
Overall, it seems like apple cider vinegar is useful as a weight loss aid, mainly by promoting satiety and lowering blood sugar and insulin levels.
2. Reduce fasting blood sugar
A small study in people with diabetes reported that consuming 2 tablespoons of apple cider vinegar before bedtime reduced fasting blood sugar by 4% the following morning (9). Numerous other studies in humans show that vinegar can improve insulin function and lower blood sugar levels after meals
3. May help manage blood sugar levels and even fight diabetes
Type 2 diabetes is characterized by high blood sugar levels, either because of insulin resistance or an inability to produce insulin.
However, high blood sugar can also be a problem in people who don’t have diabetes. It is believed to be a major cause of aging and various chronic diseases.
4. Can Reduce Candida
Candida is a naturally occurring bacteria in the body, often associated with yeast infections and negative bacterial overgrowth. The natural enzymes in apple cider vinegar can help the body get rid of yeasts associated with candida overgrowth in humans. Candida excess symptoms include foggy brain, excessive tiredness, poor memory, sugar cravings and others.
We’ve all have felt down and sad from time to time. Often times these feelings are situational: something in your live has made you feel that way temporarily. And other times it could be because of hormonal disruptions led by too much sugar consumption.
So when you feel a little blue, how do you make yourself feel better (without a sugary treat)? Check out the 10-step process I follow to give myself grace and feel better instantly without having to resort to the low-nutrient, sugary treats.
1. Turn off the TV or phone
Do you know how you limit television time for your children and do not allow them to watch anything that could affect their mental state? Well, do the same for yourself. Limit the amount of harmful news and information you get on television or social media to no more than 15 mins a day. If you are feeling particularly bad, turn it off completely for at least a couple of days.
2. Eat some fruit
Now this is really a fun thing that could make you feel better. Believe it or not, eating some fruit could make you smile.
Ok, we all know that there are certain comfort foods that heal our pain, but what happens the next day? The next day, you only feel worse because you shoved all the pizza or ice cream pack down your throat. Fruit on the other hand is full of fiber, enzymes and phytochemicals your body needs to stay healthy and strong. This could satisfy your sweet tooth without undoing your mental state with low-nutrient foods.
3. Smell of oranges
Scientists have concluded that the smell of oranges makes people happier. That is why you will find this particular scent in many offices, as well as many spas and massage parlors. Use it in your home or office.
This is especially good for those of us overtly concerned about our appearance. Take a walk, do some home yoga or resistance training. Anything that would help you increase your heart rate, break a sweat and with it, release endorphins (happy hormones). Exercise can also help reduce stress hormones so it is a win-win.
5. Choose your friends wisely
You should not be around people who like to point out your flaws. Many of them do not mean harm, but yes, they may be adding to your stress and sad feelings. Some people call these, “energy vampires” and they are damn good at making you feel wretched. Choose the company of friends who make you laugh and feel good about yourself.
6. Give someone a big compliment
Acknowledging someone not only help that person feel wonderful, it will have the exact same effect on you: increased feelings of peace, joy and happiness. Even third party witnesses benefit from kind words to others. Try it!
7. Take a walk outside
I whole-heartedly believe that most of our problems would disappear with a simple walk in the park or the forest or the beach. The next time someone makes you angry or upset for any other reason, put on your shoes and go for a walk.
8. Treat yourself
Something kind and useful, like a massage, pedicure or manicure… anything that feels like a fun treat that bring you several minutes to an hour of joy
9. Learn to feel better about yourself
All of our problems tend to look much bigger if we are no longer satisfied with ourselves. To reduce those problems, write down the wonderful things you have going on for yourself: your talents, your goals, your hard work, your best attribute. Remembering how wonderful you are will slowly help you feel better more times of the day than not.
10. Learn how to make someone else feel better
Happy people around us will bring happiness to our lives as well. Surround yourself with positive people and let them transfer some of their energy to you as well.
This simple hack in 3 parts can help you reduce symptoms and help your body restore balance.
First things first, you must listen to your own body!!! Your body is constantly talking to you. We hear all the time that we must learn to listen and that idea can be applied to your body as well.
So let’s find a way to learn to listen to the internal conversation happening within you..
Try This 3-Step process:
1) For a single day, write what goes on in your body: look at your eyes, tongue, fingers… Are you gassy, constipated, achy. Is your ‘gut feeling’ out of control ? What else is your body tell you?
2) At the end of the day review in detail your notes.
3) Tomorrow, check to see if your body repeats the ‘talk’ Act based on that convo, using your intuition to lead the way. 🙂
Seek medical help as needed. Enjoy!
Hello friend! February is the love month, that one month where we pay attention to our hearts and the love we have to give (and receive). It is also the perfect month to learn about the amazing machine your heart is and more importantly, teaching you how to protect, balance and support your heart so it can return the favor for many years to come.
So, on this 3-part series celebrating the heart, we will chat about diet, science, data and yes, the amazing botanicals that have traditionally been used to support, balance and keep your ticket ticking in love for years to come.
Check out video no 1 here where I give you a basic overview of the diet that has been used and known as a heart protective diet since the 1960’s. Enjoy!
On this Part 2 video I will showcase 2 of the most recent studies showing how a fully plant-based (vegan) diet is potentially the best one to help protect, prevent and in some cases reverse heart conditions. I will also share some resources for you to do your own research and share with your friends, loved ones and doctors.
On this Part 3 video I will showcase 5 of the herbs and botanicals that have traditionally been used to balance, protect and tone the cardiovascular system. I’m sure you know a few of them, a couple may be knew to you!
Do you feel like the feelings of self-shame have gone from frequent to overwhelming? Do you exhibit signs of toxic self-shame?
Firstly, let’s talk about what I mean by toxic self-shame…. (scroll down for the video)!
In my experience, toxic self shame is behavior that manifest in various ways, including:
- Frequently reliving traumatic memories that caused embarrassment
- Feeling jaded and distrustful of other people, even when they exhibit kindness
- Self-loathing and low self-esteem
- Feelings of unworthiness
- Dysfunctional relationships
- Feelings of being a “fraud” (also known as imposter syndrome)
- Irrational guilt
Some of the common internal chatter for people that feel this way include:
- I am not worthy of love
- I’m stupid
- I am stupid
- I am a failure
- No one cares
So how to we get rid of this chatter and slowly move towards a state of healing?
I like using a 4-step process that I’m outlining here (and you can see described in the video in more detail). Details below the video!
1. The ‘Look in the Mirror’ exercise
Look into your eyes and think of something genuinely loving, like “I love you,” “I accept you,” “You are worthy,” “You are beautiful.” You can spend three to ten minutes doing this.
2. Become Aware of your Self-Destructive Thoughts
3. Practice Self-Compassion
Self-compassion is something that should be practiced every day. Without exceptions.
4. Heal your Inner Child
Some of the best ways to connect with your inner child include:
- Creative writing
- Meditation with images from when you were a child.
- Visualizations of your childhood.
Today’s vegan recipe is an awesome plant-based, healthier version of the popular Tater Tots, featured in “The Friendly Vegan Cookbook” by authors Toni Okamoto and Michelle Cehn.
Part of the reason I love this book so much is because it includes some of the most popular foods in American cuisine and truly made them healthier, and ‘veganize’ them, while keeping them satisfying and yummy.
From “tuna” salad and “mac ‘n cheese” to tacos, pasta and desserts galore, you will find one of your favorite meals in this book for sure! Today I’m making quinoa tots (a version of potato tater tots).
I picked this recipe because I often hear from folks telling me that quinoa can be a little boring so I wanted to show you how versatile it can be. Hope you enjoy it (recipe listed below)!
YIELD: 16-18 quinoa tots
Prep Time: 10 mins | Cook time: 10 mins | Total time: 30 minutes
2 cups cooked quinoa, cooled
½ cup finely diced yellow onion
¼ cup finely chopped chives
½ cup all-purpose flour
1 tsp. salt
1 tsp red chili pepper flakes
3 Tbsps. plant plant-based milk
1 Tbsp. lemon juice
Canola Oil for panfrying
1. in large bowl, thoroughly combine the quinoa, onion, chives, red chili pepper. Mix in the plant-based milk and lemon juice.
2. Using your hands, roll the quinoa mixture into 1-inch balls, squeezing tightly in your hands as you go to get the air bubbles out and for a dough. Place the formed balls on a tray or plate. Put them in the freezer for 5 minutes or 15-20 mins if in the refrigerator.
3. Coat a large pan with canola oil and place over medium-high heat. Add the tots in batches and lightly press on each of them with a spatula to flatten them a little.
4. Cook tots for 5 mins until the bottom is golden brown and appears gentle friend. Flip them, lower the heat to medium and cook for another 5 minutes.
Three medicinal mushrooms you should know about – the Power of Mushrooms
I’ve been learning about and becoming obsessed with mushrooms for the last couple of years. I’m truly in love with these powerful products and wanted to share at least 3 that you should consider trying and adding to your healthy foods arsenal.
First of, it’s important to know that mushrooms (or fungi) are neither part of the vegetable world nor part of the animal world. They are their own kingdom, the fungi kingdom! There are tens of thousands of mushroom types out there, with a few dozen considered edible and beneficial to our health. We still don’t know all of them so chances are we may learn about a new mushroom or two and its benefits in the very near future.
For now, let’s look at 3 that are among the most popular and with the strongest known health benefits.
Traditional Chinese Medicine has been using reishi for hundreds of years. It is considered the “longevity” mushroom in many parts of the world.
There is strong evidence that reishi can help:
- Boost your immune system
- Have anti-cancer properties
- Fight fatigue
- Protect your heart
- Can help control blood sugar levels
- Provide antioxidant protection
It is mostly used in powder form (capsules or loose powder) but can also be found in tea and tincture form
This mushroom has been used for centuries in Siberia, Scandinavia and parts of Northern Canada to help improve overall health. It is so powerful indeed that a single cup of chaga tea can provide almost all of the antioxidants you need in a day.
In addition to antioxidants, evidence shows that chaga mushrooms can help you:
- Prevent cancer
- Lower blood sugar levels
- Lower cholesterol
This is a yummy edible mushroom. I’m particularly obsessed with them because they have a smoky flavor when oven roasted and are incredibly tasty in soups, stews, salads other dishes.
There is strong scientific data showing how shiitake can help:
- Boost health
- Protect against cancer
- Reduce inflammation
- Increase circulation
Now, have you tried or are ready to try these magical ‘shrooms? Have you tried others that you love? Let me know by leaving a comment below.
The stress of today’s world, now compounded by the COVID-19 pandemic can lead to digestive disruption that could manifest in either constipation or diarrhea, among other uncomfortable symptoms.
The recurring feelings of worry, the sadness, anger and frustration related to our current reality and even your present social situations (whether you feel alone/isolated or overwhelm with too many around you), leave us in an emotional “flight, fight or freeze” state where your body constantly feels like it’s in danger, stress hormones are over produced and all kinds of tummy issues materialized.
If you are the kind that is experiencing loose stools, here are a few tips that can help:
- Reduce the amount of caffeine/caffeinated beverages for a few days
- Avoid oily foods
- Reduce alcohol consumption also for a few days
- Practice the 4-5-7 breathing technique
- Use probiotic rich foods like miso or kombucha
- Take instead ginger to manage discomfort and improve digestion
- A strong black tea or blackberry tea can help control diarrhea as its tannins have a dehydrating effect, decreasing secretion of fluids in the intestines
If, on the other hand you’re experience stress-related constipation, here are a few tips for you:
- Give yourself time in the bathroom to empty your bowels, this is NOT the time to be bashful
- Use a step to elevate your feet when using the toilet
- Workout: especially movements that help you move your core and your upper body in opposite direction to the lower body
- Drink a TON of water (and avoid caffeinated drinks too)
- Practice the 4-5-7 breathing technique
- Use papaya sprinkled with lemon
- Use Cascara Sagrada – My GO-TO (I rarely use Senna, it’s too harsh)
In a couple of days, I will be sharing with you a special surprise video showing you how to manage stress and stress-eating in the pandemic era, stay tuned!
Today I have a super special video for you. A few months ago, I learned about and visited a new Bodega (little market in Spanish) owned and run by a fellow Afro-Latina.
If you don’t know this powerful little bodega in the heart of Los Angeles, you must! LaRayia’s is the first and only organic plant-based, vegan bodega known.
Through food recovery programs, they offer organic, vegan and whole foods to the community for less than $5.
They also make their own vegan foods, juicing and snacks. The store also sells crystals, candles and merchandise with profits going to fund their food delivery programs. Their non profit arm, Lunch on Me, provides organic food & healing for those experiencing homelessness in downtown Los Angeles.
This is truly a group of exemplary women doing incredible work. I’m especially proud about this fellow Afro-Latinas changing the world for good one meal at a time.
Visit LaRayia’s Bodega at 2713 W. 6th Street in Los Angeles or on Instagram at: @larayiasbodega.
To learn more about Lunch on Me, check out IG: @lunchonme 🇵🇷🇨🇺 www.crowdrise.com/la-bodega
Belly fat, why are you still with me? That’s the question most of us have asked of the little extra round soft stuff in our mid-sections. Belly fat is not just about how we look but more importantly, how we feel and how we stay healthy long term.
Scientific studies have now shown that fat around your belly is a potential precursor to heart disease and can put you at risk for diabetes, chronic inflammation and other health issues.
Sadly, most of us struggle to lose that pesky fat that seemingly refuses to leave our bellies. Especially if you have a sedentary lifestyle, you can only expect that belly fat to get larger still.
Luckily, there are whole foods now easily available in most markets across cities that have natural belly fat burning abilities. Consuming these foods can be a great compliment to slowly reducing fat from your abdomen and achieve your healthy living goals.
Some of the ingredients that have fat-burning abilities are also anti-oxidant, high in fiber and densely nourishing, making them superfoods in the true sense of the word.
Let’s check these amazing foods that can help you lose belly fat:
One of my favorite superfoods, mushrooms are immunity powerhouses. You can find dozens of edible mushrooms in supermarkets but my favorites are shiitake, maitake and portobello. They have been known to promote weight loss and fat burn by regulating the levels of glucose in the blood. They are also rich in protein and can help you increase your metabolism, resulting in eventual fat loss.
Cauliflower has become a go-to option for folks who don’t want to eat starchy foods like potatoes or rice. Cauliflower contains phytochemicals that can help enhance fat loss in the body. It is a highly versatile vegetable that can also help regular digestion, making it easier for your body to absorb nutrients and prevent fat storage.
I often consume mushrooms and asparagus together. For some reason, they go together really well. Asparagus contains the chemical asparagine, an alkaloid that acts directly at a cellular level to break down fat within the body. Also highly versatile and can be consumed roasted, in stews and stir fry’s alike.
Cucumbers are highly cleansing, filling and rich in vitamins. They are ubiquitous in the juicing world, especially because they are water rich and help you feel fuller longer, eventually helping you consume less calories.
Who doesn’t love pumpkins? They are relatively dense (because of their high fiber content) yet low in calories. Pumpkins are common in weight loss programs as one of the few starchy vegetables “allowed”. They will help you feel full, grounded and satisfied when you are consuming less calories than normal.