Deeply Rooted Nutrition

Pow WOW on Protein Powders

on March 19, 2015

The more real food and whole food sources of protein, such as grass fed and pastured meats and fish, the better. Nonetheless, we often want a boost, so here’s the deal with protein powders.

Sources:
Grass fed Whey
Goat Protein Powder
Hemp Protein Powder
Brown Rice Protein Powder
Egg White Protein Powder

NO Soy – hormone disrupter (very poor quality in infant and protein powders).
NO Casein – protein in milk, goes through chemical acid process for protein powders.
NO Sucralose – artificial sweetener, that’s been chlorinated.

How:
To receive a complete protein matrix: mix plant based protein powder with animal based protein powder (whey, goat or egg white protein powder).

When:
Within 1 hour after workout to repair and rebuild muscles.

Types:
Bulletproof Upgraded Collagen Protein
Soy free, Dairy free, Gluten free, Low glycemic.

Vega One Nutritional Shake
Soy free, Vegan, Dairy free, Gluten free, Low glycemic.

Beaming Organic Raw Plant Based Superfood Protein Blend
Soy free, Vegan, Dairy free, Gluten free, Low glycemic.

Living Harvest Hemp Protein
Soy free, Vegan, Dairy free, Gluten free, Low glycemic.

MRM Veggie Protein
Soy free, Vegan, Dairy free, Gluten free, Low glycemic.

*For more info visit www.thewholejourney.com under Protein Powder Product Reviews.

Leave a comment

Friday love

on February 6, 2015

I met with someone yesterday who seemed so down, her life had sucked her into this sad place. I kept thinking of all the great things she had going for her, but she didn’t see it that way. Sure there were some tough parts about her life, but she was letting these consume her. She was there to discuss nutrition for her son, but instead we spent most of the time talking about her life. I kept thinking she would get up and leave, but she stayed. She wanted to talk, and more importantly to be heard. I could see the wheels turning and we started to find a few simple things she could do to improve her current situation. I kept asking her, “What is it that you want?” Lets start there and work backwards. It’s up to you to create your destiny.

At the end of the day it is up to you to create your reality. Lack of passion is fatal to ones wellbeing. The core of a man’s spirit comes from new experiences. Find your passion and embrace new experiences. What do you want your story to be?

Find beauty and enjoyment around you. Make small changes to improve your current situation. Create happiness. Happiness is a choice. Be happy xo

Leave a comment

Simple Words

on November 22, 2014

Leave a comment

Going in Circles

on October 12, 2014

Its one of those days, I have so much to do and yet I keep going in circles. The day started off fantastic with coffee, a great workout and chat with friends. But then it proceeded like this: I check one thing off the list and start something else, dog barks, baby cries and I forget what I’m doing; I get sidetracked for 30 minutes which means I am basically back at square one!

You know these days? Sometimes I need to remember to stop, take a breath and get organized. Put thoughts and ‘to do’s’ on paper, give my mind some room to breathe. Once you get de-cluttered you can move forward in your thoughts, as opposed to feeling like you’re treading water. It’s such a beautiful thing.

Have you stopped and actually thought about anything recently? What’s really going on with You? Or, are you in the whirlwind of going moment to moment, plowing through the ‘to do’s’. Perhaps it would be nice to stop and sit outside for a moment, have a cup of tea and think about what is going well in your life. Then, take another moment and think about what isn’t going so well. What is something you can do to make this better? Gain some clarity, the to do list can wait..

Leave a comment

10 Healthy & Simple Breakfast Ideas

on September 30, 2014

Get the morning started off right!

Peanut Butter Granola

Combine ½-cup natural peanut butter and 100% maple syrup, and ¼-cup grape seed oil. Fold in 3-cups old-fashioned rolled oats and 1-cup raw peanuts. Bake on a rimmed baking sheet at 300 degrees, tossing occasionally, until golden, 30 to 40 minutes; let cool. Store in airtight container for up to 1 month. Serve with plain Greek yogurt or milk and berries.

Powerhouse Cereal

Combine 1-cup raw almond slivers, 1-cup raw walnut pieces, 1-cup unsweetened shredded coconut, ¼-cup chia seeds, ½-cup wheat germ, and ½-cup dried cranberries if desired. Store in airtight container for up to 1 month. Serve with plain Greek yogurt, 1 tbsp. almond butter mixed in, seasonal fruit, and a drizzle of honey.

Morning Glory Muffins

Preheat oven to 400 degrees. Coat a 12-cup muffin pan with butter or vegetable spray. Whisk together 1/3-cup coconut flour, ½-cup dark brown sugar, ½-tsp. baking soda, ½- tsp. baking powder and ½-tsp. ground nutmeg until there are no lumps. Stir in 1-cup old-fashioned rolled oats and ½-cup raisins. Add 3-tbsp. extra virgin olive oil, 1 large egg, 1/3-cup milk, 4 medium carrots shredded, and 1 banana and stir until blended. Pour batter into each muffin cup. Bake for 23 – 25 minutes. Serve warm or at room temperature.

Avocado Egg Bowl

Cut an avocado in half; place 1 sunny side up egg in each half. Sprinkle with Sea Salt and pepper. Serve on a bed of spinach with cilantro and diced tomato if desired.

Good Morning San Diego

Blend: ½-cup ice, 1 large handful of kale, 1 apple, ½-squeezed lemon, a pinch of ginger, 1- tsp. flaxseeds. Add apple juice for extra sweetness and enjoy!

Happiness in a Glass

Blend: ½-cup ice, ½-cup unsweetened coconut/almond milk, ¼-cup plain Greek yogurt, ½-banana, 1-large tbsp. sunflower or almond butter, and 2 dates. Enjoy!

Waffle Wonderland

Top cooked waffle with banana slices, almond slivers and chia seeds. Drizzle with 100% pure maple syrup or local honey. *Substitute rice cake or freshly baked local bread for waffle if desired.

Croissant Egg Sandwich

Layer 2 fried eggs, raw Gouda cheese, arugula, and fresh tomato chunks with sea salt and pepper in between a halved croissant.

Papaya Boat

Cut 1 papaya in half length-wise and fill with a dollop of plain Greek yogurt, berries and banana slices. Sprinkle chia seeds and homemade granola on top.

Breakfast Burrito

Bake sweet potatoes at 400 degrees for 45 minutes. Scramble two eggs on medium heat in cast iron skillet with ghee or coconut butter. Half-way through cooking, add in feta, bacon, sweet potato, black beans, and avocado. Wrap the mixture in a large fresh tortilla and top with homemade Mexican salsa.

~ Stick to organic, local, fresh and raw ingredients whenever possible xo

Leave a comment

Here’s To Figs

on September 21, 2014

They are so delicious and yet I often don’t know what to do with them or how to pick em, so here goes..

Figs are soft, not super squishy, with intact stems and no bruises, please. The most common variety is the jammy, dark purple Black Mission, although there is also the sweet Kadota, the milder Brown Turkey; and a juicy variety called Calmyrna.

Store –
Keep figs in a single layer cover, covered with a damp paper towel, for 3 days at room temperature or up to 5 days in the refrigerator. Rinse right before eating.

Serve –
Whisk together 1/4 cup olive oil, 3 tablespoons red wine vinegar, and salt and pepper. Add 1 torn small head or romaine, 1/2 pound of fresh figs (halved or quartered), 1 thinly sliced small head fennel, 3 ounces torn prosciutto, and 1 ½ ounces shaved Parmesan and toss.

Savory –
Breakfast: Toss halved figs with honey and cinnamon. Let sit, stirring occasionally, until juicy. Serve over yogurt, pancakes or french toast.
Lunch: Stack a fried egg, sliced avocado, spinach, a sliced fig, and swiss cheese on an English muffin, Benedict style.
Dinner: Bake pizza dough and top with quartered figs, goat cheese, rosemary, pepper and arugula. Heat until warm.

Snack on figs anytime (skin and all)!

FIg Chips

Coconut Fig Ice Pops

Stuffed Figs – goat cheese, wrapped in prosciutto, roasted, and drizzled with honey

Enjoy xo

Leave a comment

Thursday Thoughts ///

on July 17, 2014

xxo

Leave a comment

The Golden Diet

on July 17, 2014

Also called The Traditional Diet, as this is the cornerstone to ultimate health. I highly suggest following these tips to maintain, repair or rebuild. Perhaps just pick a few tips to incorporate into your diet regime each week.. I think you will be pleasantly surprised!

1. Eat whole, natural foods.
2. Eat only foods that will spoil, prior to spoiling!
3. Eat naturally-raised meat including fish, seafood, poultry, beef, lamb, game, organ meats and eggs.
4. Eat whole, naturally-produced milk products from pasture-fed cows, preferably raw and/or fermented, such as whole yogurt, cultured butter, whole cheeses and fresh and sour cream.
5. Use only traditional fats and oils including butter and other animal fats, extra virgin olive oil, expeller expressed sesame and flax oil and the tropical oils—coconut and palm.
6. Eat fresh fruits and vegetables, preferably organic, in salads and soups, or lightly steamed.
7. Use whole grains and nuts that have been prepared by soaking, sprouting or sour leavening to neutralize phytic acid and other anti-nutrients.
8. Include enzyme-enhanced lacto-fermented vegetables, fruits, beverages and condiments in your diet on a regular basis.
9. Prepare homemade meat stocks from the bones of chicken, beef, lamb or fish and use liberally in soups and sauces.
10. Use herb teas and coffee substitutes in moderation.
11. Use filtered water for cooking and drinking.
12. Use unrefined Celtic sea salt and a variety of herbs and spices for food interest and appetite stimulation.
13. Make your own sauces and salad dressing using raw vinegar (apple cider vinegar), extra virgin olive oil and expeller expressed flax oil.
14. Use natural sweeteners in moderation, such as raw honey, maple syrup, molasses, dehydrated cane sugar juice and stevia powder. Most importantly use the real thing.
15. Use only unpasteurized wine or beer in strict moderation with meals.
16. Cook only in stainless steel, cast iron, glass or good quality enamel.
17. Use only natural / whole-food based supplements.
18. Get plenty of sleep, exercise and natural light.
19. Think positive thoughts and minimize stress.
20. Practice forgiveness.
21. Take time to enjoy your life.

Follow these tips, based on Western A. Price philosophy, and you are going golden. Share what you find to be the most helpful! xo

Leave a comment

The Healing Power of Sleep

on May 14, 2014

Your Body is Working Behind the Scenes

Sleep is often overlooked and underrated, as many of us seem to forget how necessary and important sleep really is. Getting quality sleep can be the easy, natural and inexpensive fix you need. Whether you are preparing for fertility, trying to lose weight or challenged by certain ailments, you can’t complain about things not operating properly if you are not getting sufficient zzzz’s.

→ Take a Look:

– While your sleeping, your follicles are growing and being recruited.
– Hormones are being released.
– Tissue and muscle repair/growth occurs.
– Energy is restored.
– You’re also detoxing your body in your sleep.
– The adrenal glands need deep sleep, in order to restore themselves.
– Go to sleep by 10:00 pm to renew your adrenals and allow your body to naturally detox.
– Every hour of sleep before midnight is worth 2 hours.

→ How to Attain Deep Sleep:

– Remove EMF emitting appliances from bedroom – tv, radio, cell phone, computer.
– Stop watching TV or using the computer 2 hours before bed.
– Put appliances throughout your house on walls facing outside if possible.
– Avoid, moderate caffeine and alcohol throughout the day – stimulants.
– No sugar or simple carbs after dinner, to prevent a spike in blood sugars.
– Have a little protein and fat right before bed.
– A hot bath, Abhyanga, sauna, castor oil packs and meditation are ideal before bed.
*This can work for people addicted to Ambien.

Get your sleep, it may be just what you need.

1 Comment

Preconception Diet Advice

on April 22, 2014

—Grazing?
Don’t want to be eating every hour, want to digest before eating new food. At least 2 hrs. in-between. This is important to maintain our metabolism and hormones.

—Breakfast/Skipping Meals?
Eat it. If you don’t feel hungry in the morning your body has given up on sending you hunger signals. You have been fasting all night long and you should be hungry and you want blood sugar to be stable. *When you skip meals/fast the body knows there is no fuel going to brain/body/cells → Adrenal glands stimulated to produce adrenaline to trigger liver to make glucagon, which gets converted to glucose to raise blood sugar and go up. When it goes up at steep angle it goes down at a steep angle, get cravings – contributes to insulin resistance.

—Can’t Cook?
Make the best choices you can – Find a great food counter with healthy choices and/or hire a chef.
Need to find time to feed yourself → make a little time.
Good preparation for having a baby!

—Drinking?
Drink 3 quarts of water a day!
Herbal teas, Peppermint tea, Fruity teas
Rooisbos Chai
Kombucha
Honest Tea
Ferments – kefir w/blueberries

—Fish?
Very nourishing, but also full of mercury. If bodies are compromised, can’t chelate the mercury out. If you are healthy you should be able to handle toxins. Be mindful of mercury and consume some fish!
Eat smaller fish, lower on food chain, lower mercury – Anchovy, Mackerel (4-6x/wk.), Sardines – lots of omega 3 fatty acids.

—Snacks?
Minimized processed foods, minimal ingredients → Stick to whole foods.
Shop the perimeter of the market.

—Sugar?
No go: Sugar consumption contributes to low progesterone/ high estrogen that is no good for the luteal phase of your cycle. Sugar contributes to polycystic ovarian syndrome, which causes immature eggs and sometimes causes absent ovulation. Sugar taxes your adrenal glands, and you need those babies working hard to make hormones!

Food is the Best Medicine –
-Just improve your diet; you don’t need to be perfect!
-Take a year to prepare your body for pregnancy.
-The progression of the egg from the primordial stage to ovulation takes 1 year.
-Think of a Fertility Diet as a new way of life.
-How will you feel when you get that Big Fat Positive and you know in your heart that you did all you could!

You’ll Be on Your Way to Being an Empowered Mom –
-You will have a healthy pregnancy.
-Your labor and delivery will be a breeze.
-Your baby will be healthy and strong.
-Your grandchildren will be healthy and strong.

Baby Love xo

Leave a comment