Show Your Heart You Care

Eat Red for a Healthy Heart!

A special thank you to PCRM for this great information!

February is American Heart Month! Since heart disease remains the #1 killer in America, it’s imperative that we all learn how to protect our hearts by making simple, lasting lifestyle changes that can save our lives. A plant-based diet has been shown to treat and even reverse heart disease in adults and children alike. If you need help transitioning to a plant-based diet, I’d love to help. Many of my clients have successfully adopted a plant-based diet and seen remarkable results, including: weight loss, lower cholesterol, lower blood glucose levels, lower blood pressure, better sleep, increased energy, clearer skin, and much more.

Whether you adopt a 100% plant-based diet or not, it’s important that you eat enough fruits and vegetables throughout the day. Take a look at the photo on the top of the page and be sure to include these foods in your diet as best as you can. Since cardiovascular disease (CVD) can be prevented and even reversed, we know that we can save many lives, just by sharing this information with others, and helping each other make positive changes to our diet and lifestyle.

Facts on CVD:

  • Costs the US $108.9 billion each year, including the cost of medications, lost productivity, and health care services.
  • According to the CDC, “about 600,000 people die of heart disease in the United States every year–that’s 1 in every 4 deaths.”
  • Many CVD deaths can be prevented through simple lifestyle changes – wow!

The Journal of the American College of Cardiology studied 20, 721 men over the course of 11 years and determined that by doing these 5 things, these men lowered their risk of having a heart attack by 86%, as compared to those men who did not enjoy this diet and lifestyle:

  • Eating a diet rich in fruits, vegetables, whole grains, and legumes
  • Getting enough exercise – a brisk walk 30 minutes a day is a great start :)
  • Not smoking
  • Limiting alcohol intake
  • Reducing belly fat

Blood Pressure and Cholesterol

It’s important to know what your blood pressure and cholesterol levels are; if you have high blood pressure, it’s crucial that you work to keep your blood pressure under control. A healthy diet that includes whole, plant-based foods and contains a minimal amount of processed junk and animal foods will help to keep your blood pressure normal. Since cholesterol is only found in animals and their by-products, making a switch to a plant-based diet will help improve your cholesterol levels.

Manage Your Stress

I also believe that it’s important for us to reduce our stress levels. One of the ways that we can keep our stress levels low is by exercising! Find an activity you love and enjoy it :). This can be walking, biking, hiking, running, yoga, jogging, swimming, dancing – whatever you love, do it, and do it often. Another way to keep stress at bay is by meditating. I always feel instantly calmer, happier, and more grounded when I meditate. Be sure to surround yourself with people you love, who support and cherish you. There’s such beauty in friends and family who make your heart happy – nurture these people and the relationships that you have with them. If you are creative, express your creativity. Find a career that encourages you to share your talents with the world. Do what you love and you will feel fulfilled. As always, be grateful for what you have, and be compassionate towards others.

I know that the statistics on CVD can be frightening, but the good news is that we can keep our hearts healthy by enjoying a diet rich in fruits, vegetables, whole grains, and legumes (eat your beans!). We also need to find an activity that we love and keep stress levels low by exercising, meditating, and developing positive relationships with people we love. Be healthy and happy!

Celebrate Earth Day, Go Vegan!

 

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I’ve been hearing lots of people talking about Earth Day, and the truth is, I honestly feel as though my diet and lifestyle celebrate the Earth and all of her beauty every day. Since I have a plant-based diet, I know I am making healthier choices for myself and leaving kinder footsteps on the Earth. Plus, I’m pretty sure that animals are very happy that I love to play with them and not eat them :).

I believe that one of the best ways that we can take care of ourselves and our planet is to cut down on our meat consumption. In fact, the Environmental Defense Fund states that, “if every American skipped one meal of chicken per week and substituted vegetarian foods instead, the carbon dioxide savings would be the same as taking more than half a million cars off of U.S. roads” – wow! Imagine what participating in Meatless Monday might do. Or, better yet, going meat-free for an entire week. Or forever! There is no denying that a vegetarian diet would save countless lives and help save the environment.

If you are interested in knowing how a vegan diet may benefit your health, read about Loma Linda University’s Adventist Health Study-2. The study started in 2002 and followed 69,120 Seventh-day Adventists; what’s special about this study is that people were divided into several categories (non-vegetarian, semi-vegetarian, pesco-vegetarian, lacto-ovo-vegetarian, and vegan) based on their responses to a questionnaire that asked them how often they eat over 200 different kinds of food, so researchers were really able to determine how certain foods affect our health. In the end, researchers concluded that vegans have an overall reduced cancer risk – yay! Vegetarians had less gastrointestinal cancer, especially among lacto-ovo-vegetarians (those who do not consume any meat products, but eat dairy and eggs); and there were less cases of female specific cancers in the vegan group. I would also encourage everyone to read T. Colin Campbell’s The China Study: The Most Comprehensive Study of Nutrition Ever Conducted And the Startling Implications for Diet, Weight Loss, And Long-term Health. I could go on and on about the health benefits of veganism, but I want to share more on how eating meat is hurting us and our planet.

We are currently using too many of our resources to feed livestock that are being bred for the sole purpose of consumption. These animals are confined to tiny cages and are forced to “live” in miserable, filthy, inhumane conditions. The majority of meat sold in stores comes from factory farms, so if you eat chicken, eggs, beef, turkey, and/or pork, you are contributing to the suffering of animals and to the increase in greenhouse-gas emissions that we have been experiencing for years. In fact, PETA reports that, “a German study conducted in 2008 concluded that a meat-eater’s diet is responsible for more than seven times as much greenhouse-gas emissions as a vegan’s diet is” – that’s crazy!

If you’ve been thinking about reducing your meat and dairy consumption, consider making a delicious, vegan smoothie for breakfast. Enjoy a yummy veggie burger or scrumptious tempeh bowl or even a chickpea salad for lunch, and a vegan quiche, shepherd’s pie, sushi, sautéed Brussels sprouts, green beans, tortilla soup, or roasted sweet potatoes for dinner. If you think you’ll miss all of your favorite foods, enjoy these vegan nachos with friends and/or family members for a delicious appetizer. Last night I made vegan chocolate covered strawberries and they were amazing! I meant to make them for Easter, but I felt that we had so much food already, so I waited to have more treats later and they were worth it! I used Enjoy Life Chocolate Chips and the organic strawberries that I bought from the farmers’ market on Sunday. I wish that I would have taken a picture, but they were gone so quickly after my boyfriend and I made them! I used to have such a sweet tooth, but after switching to a cleaner, plant-based diet that’s filled with fresh, healthy foods, I indulge in sweets on special occasions, instead of constantly reaching for chocolate like I used to.

I have lots of people in my life who love ice cream, so I set out on a hunt to find a vegan ice treat that’s not filled with GMOs, artificial colors/flavors, and other junk. I discovered Luna & Larry’s Coconut Bliss and it’s amazing! I know that some people think that vegan foods are bland, but that’s just not true. I want people to explore more plant-based options, and it’s important to me that people enjoy what they’re eating.

Since I am a Health Coach and I believe in the healing power of food, remember to fill your plate with lots of greens, such as organic kale, organic spinach, broccoli, collard greens, turnip greens, swiss chard, and more. Explore new whole grains such as organic quinoa, amaranth, buckwheat, organic brown Jasmine rice, and much more. Make smoothies, eat lots of fruit when it’s in season, and indulge in your favorite veganized treats every once in a while. You will feel so much lighter, healthier, refreshed, and at peace knowing that you are doing what’s best for yourself and the environment. Start slowly. Skip the eggs and bacon for breakfast and have a smoothie, oatmeal, beans and rice, miso soup, or something else that you would enjoy. Instead of getting a beef burrito from Chipotle, try a vegan bowl filled with brown rice, beans, vegetables, guacamole, and salsa. Have a bbq with tons of veggies and skip the meat. It’s easier than you think. Give it a try and let me know how it goes. Happy Earth Day!

Meditate with Oprah and Deepak Chopra!

Lilies

Oprah and Deepak Chopra are offering another FREE 21-day meditation! I have absolutely loved all of their 21-day meditations so far, and I am so excited that I can participate in another one. The theme for this meditation is, “Finding Your Flow.” We are on day 4, and so far, the meditation topics have been:

Day 1: Finding Security

Day 2: Finding Happiness

Day 3: Finding Power

Day 4: Finding Love

Oprah starts each meditation with some words of wisdom, and then Deepak Chopra leads us into the meditation. I wish I could meditate with these two amazing people every day! I cannot emphasize enough how much this experience is truly healing. Whether you want to calm your mind, learn how to meditate, unwind, relax, restore your faith in yourself, the world, your body’s natural healing process, this is the way to do it.

Join me on this incredible journey and share your experience with me in the comments below.

P.S.

I met Deepak Chopra at Lyfe Kitchen in Culver City and can’t wait to share that experience with you all soon. Xo

P.P.S.

The gorgeous lily pictured above is from the Motor Avenue Farmers’ Market that I go to on Sundays. I have a table there that is packed with helpful handouts, recipes, and special offers for my Health Coaching services. I picked up the lilies on Sunday and they are so beautiful! Stop by and talk to me, get some flowers, enjoy a relaxing, healthy, peaceful Sunday, and share your meditation stories with me!

Join Me for a FREE Healthy Living Lecture at Whole Foods

HealthyLivingLectureWholeFoods

I am looking forward to giving another workshop at Whole Foods! This one will take place on 3/25/2014 at 6:00PM at the Whole Foods in Northridge. I will be talking about how to make healthier food choices so that you will feel energized, look amazing, reach your ideal weight, and become healthier and happier than you’ve ever been!

Join me for this workshop and you’ll be able to sample three delicious smoothies! You will learn all about the vitamins and minerals that make certain foods so healthy and good for us to eat; you’ll also learn about how to prepare these foods, shop for them on a budget, and make them in as little time as possible! Now that spring is here, fresh, delicious fruits and vegetables are in season. These seasonal fruits and vegetables are exactly what we should be cleansing our bodies with on a daily basis. Learn how to crowd out processed foods and replace them with whole foods instead – it’s easier than you think! Get rid of extra weight, sugar cravings, and fatigue and replace it with lots of energy, health, whole foods, and happiness!

I have so much fun each time I give a workshop at Whole Foods; everyone is always so warm and welcoming and the last time I gave a workshop at the Whole Foods in Pasadena, Jay, the marketing manager said that he’d, “never seen the crowd so engaged during a presentation at Whole Foods.” He went on to say that he was happy that everyone was so interested in what I was saying and he genuinely felt like they were excited to be learning new health information and inspired to make simple changes in their diet and lifestyle – wow! I am so happy to keep hearing positive feedback, so please join me for another fun and informative workshop! Please RSVP – I’ll see you there soon!

Whole Foods Northridge
19340 Rinaldi Street
Northridge, California 91326
(818) 363-3933

Spring Super Smoothies Workshop at Whole Foods Market

WholeFoodsPasadena

Last  night I gave a health workshop at Whole Foods Market in Pasadena. The focus of the workshop was how to incorporate healthy, whole foods in our diet and I  made three different smoothies for people to sample. I am so happy to say that the workshop went well; everyone working at Whole Foods was kind and supportive. The audience was a pleasure to speak with, and I was so excited when Jay, the marketing manager said that he had never seen a group of people so engaged during a workshop at Whole Foods! I love to have interactive workshops, so I was thrilled to have so many people asking questions and being fully present during the presentation.

It’s always fun for me to meet new people who are interested in making healthier diet and lifestyle choices. During the workshop, people learned how different foods affect our health; many people were surprised by all the benefits we get from making simple additions to our diet, including eating more greens, berries, pineapple, coconuts, ground flaxseeds, raw cacao, and more. I had such a wonderful time and am grateful for this amazing opportunity. Below is a picture of all the yummy ingredients I used to make the smoothies:

WholeFoodsMarketWorkshop

During the workshop, I made my Super Green Smoothie, Superfoods Smoothie, and Dessert Smoothie (which I also call my, “Tropical Island Smoothie” because it reminds me of being on vacation on a beautiful island :)).

If you missed last night’s workshop, but would like to attend another one soon, I’ll be giving a health workshop at Whole Foods Market in Porter Ranch on March 25th at 6:00PM. I would love to see you all there!

 

Who Will Create Health in the Future?

MarkHymanMD

Mark Hyman, MD has been such an inspiration to me for so long, so I was thrilled when he was one of my teachers when I was in nutrition school at the Institute for Integrative Nutrition. Dr. Hyman is a functional medicine doctor, which means that he gets to the root of what’s causing a person’s illness, instead of just treating symptoms of a disease. In this way, Dr. Hyman and other functional medicine doctors are able to take into account everything that makes a person unique: genetics, diet, lifestyle, mental health, physical activity (or lack thereof), etc. By looking into all of these things, functional medicine doctors like Dr. Hyman can better help a person truly heal. Since we are all unique, it makes sense that we should have someone who takes a look at us, our environment, and our lives as a whole in order to better understand what’s making us sick and what can finally make us feel better. And that’s everything that I believe in as a Health Coach!

There is so much amazing material that Dr. Mark Hyman covers in the books that he has authored, including: The Blood Sugar Solution 10-Day Detox Diet: Activate Your Body’s Natural Ability to Burn Fat and Lose Weight Fast, The Blood Sugar Solution: The UltraHealthy Program for Losing Weight, Preventing Disease, and Feeling Great Now!, The UltraSimple Diet: Kick-Start Your Metabolism and Safely Lose Up to 10 Pounds in 7 Days, and more. I also highly recommend browsing through his website and reading through the many articles that he has written. I love that he believes in providing people with tons of information on nutrition and health; he breaks down information so that it’s easy to understand and he’s covered so many topics, so it’s easy to find something that will benefit you on your journey to wellness.

I could go on and on about how much I appreciate all the work that he does, but I’ll let you discover and re-discover for yourself why Dr. Hyman is truly a gift to us. What’s even more inspiring to me is how much he trusts and advocates for Health Coaches! Take a look at the video posted below to see why Dr. Mark Hyman recommends working with a Health Coach! And then give me a call so we can get you started on your free initial consultation :) I went to nutrition school because I wanted to help more people feel better. And I want to help you, too. It’s time for you to heal, feel amazing, and love yourself and your life. You deserve to heal.