Sweet Tooth Soother Smoothie

My new go to sweet tooth soother is this bomb banana almond smoothie I created on a whim with some leftover ingredients in the pantry. It is super simple to make, with only 3 ingredients all of which are organic, vegan, and yummy. This smoothie satisfies the taste buds and is super filling.

It is great for raw vegans too because it is packed with nutrients, natural sugar, and it's calorically dense for boosting energy.

Ingredients:
3 Frozen bananas
2 cups Almond milk
6 Pitted Dates

Blend until liquified and creamy. Enjoy!

Get Creative: My "Raid your Fridge" Salad

Hi all, the week has been hectic and I haven't had the time to stock up on groceries. Instead, I've been making smoothies, eating a lot of beans and rice, and snacking on fruit and veggies with hummus. I was super hungry today and craving something fresh and light. I didn't have much in the fridge so I decided to get creative. With the help of a friend (shot out Brittany) we put together a huge, delicious, and simple salad.

"Raid the Fridge" Salad

5 baby tomatos cut in half
1/4 c. Crimini Mushroom sliced
1 Tangerine
2 tbsp. Sliced almonds
1 carrot shaved
2 handfuls of Mixed baby greens
1/2 Avocado

It was super yummy! Now, go raid your fridge and share your recipes here. Have fun and remember to be creative.

Corazon Juice Bar's: Liquid Love

The "heart" of San Francisco California, is in the Mission district where fresh squeezed juice and smoothies from Corazon juice bar call your name. This urban abode is just the place for a pick me up, liquid meal, juice cleanse, or end of the day rejuvenater  It is ran by a native San Franciscan family with a great a story to tell. The menu is creative and reasonably priced. The juice bar is trendy, well lit, and minimal.

Although, it appears small there is enough sitting for a party of 10  (trust me I counted because as soon as I left all I could think of was inviting all of my juicing friends over for a party). Their most popular drink currently is the Super Fresh which is a mix of: cucumber, mint, spinach, pineapple, and apple. This tasty juice is packed with antioxidants, iron, essential minerals, and a fresh kick. I also like the Rhyming Orange. (I haven't tried them all yet)

For many reasons Corazon's existence excites and inspires me.

 1. A juice bar in the Mission District. The Mission is known for many things and most of them are not positive. The mere presence of fresh juice uplifts the community. The enzymes from the juice allow the body to accept nutrients leaving us feeling satisfied and happier. Also, the aroma of fresh juice is so pleasant, young children may begin to ask why "Tampico" doesn't smell that way?

2. Owned by native San Franciscan's: I love seeing natives investing in their own community as opposed to relocating and taking their business dollars away from the cities and towns that nurtured, taught, and raised them. Corazon is contributing to their native city economically by keeping the dollars in the city. While also improving the communities health by offering fresh juices that are known to improve digestion, healing, wellness, and overall well being.

3. Owned by people of color: The people who are plagued most with diet/lifestyle related illnesses such as diabetes, heat disease, obesity and cancer are people of color. Yet, the majority of vegetarian and vegan restaurants/venues/advocates are not these people. I am elated to support any business of color that is promoting health and wellness to others especially if located in a community where people of color reside. Food justice is an epidemic in America. Without access to good quality foods or at least the option to it in my eyes it is a crime.

4. Benefits of juicing: A juice bar helps share the benefits of juicing with others. It plants a seed figuratively and literally into the body about growing into optimum health and wellness. It is a better alternative in both taste and benefit to other popular beverages such as soda, coffee, and energy drinks

"Super Fresh": Cucumber, mint leaves, spinach, pineapple, apple

Above is my "end of the day pick-me-up" after long day with students. As I walk to the juice bar I always see at least five others pouncing the Mission pavement with Corazon cups. What I love most is that these people come from every walk of life I see mothers, business men, students, and teachers like myself drinking the liquid love that comes from Corazon juice bar.

Sound Familiar?

Encuentro Cafe and Wine Bar: Raw Vegan Dinner

Whoever said vegans have no fun- didn't have me in mind.

 I have fun daily preparing my meals in my kitchen and eating out at least 2x a week with friends. Last week I ate at a fairly new Downtown Oakland Vegetarian/Vegan and raw vegan friendly Cafe and Wine Bar named Encuentro. There were many fresh options on the menu ALL vegetarian with a vegan option. Although, I didn't leave fully satisfied my salad was very tasty and pleasing to the eye.

Watermelon Salad

Raw Strawberry Cheesecake

My Vegan Supplements and Vitamins

On a daily I wash my system with green juices, green leafy veggies, wheat grass, and several servings of fruit and veggies along with complete vegan proteins and healthy fats. So, if you ask me I think my diet supplies me with ALLLLL of the nutrients I need. However, I do know there are a few things that could be supplemented to ensure this to be fact. 

      Below are the supplements I take along with the benefits they provide. I always buy them vegan and if I ever question their integrity I read the back for clue words to reveal otherwise. Clue words to look out for: gelatin, milk, eggs, fish, shellfish.....etc...(sounds odd but these items can sometimes be in your capsules) 

B12:  Is needed for formation of blood cells, it prevents anemia, aids in DNA synthesis, and it helps break down fats and proteins.

Calcium-Magnesium: This double threat supplement helps balance each other in the body. The individual benefits are sustained by the other supplements support to absorb properly in the body. Calcium: builds and maintains bones and teeth, regulates heartbeat, sleep patterns, and nutrient passage. Magnesium: is a mineral that regulates normal heart rhythm, converts blood sugar into energy, and metabolizes calcium properly.

Probiotics: Known as “friendly bacteria” helps to restore symbiosis (balance) between the harmful bacteria and good bacteria in the stomach. It supports the immune system and protects against yeast build up in the body.

Digestive enzymes: This is absolutely necessary if you eat cooked food which is enzyme-less. These supplements properly digest all foods breaking the nutrients down into a form that can pass through the intestine wall and into the bloodstream.

D3: Protects from cancer, enhances immune function by fighting off infectious diseases, and improves cardiovascular health. 

Daily Multivitamin: just to be sure : )


In addition, to these I also add supplements to my smoothies. These include:

Chia seeds: High in fiber and Omega-3 fatty acids 

Maca Powder: Peruvian root that helps balance hormones and caffeine free energy 

Aloe Vera Juice: Supports digestion, relieves aches and pains 

Vega Protein powder: 15g non-dairy protein 


Chlorophyll (add to water): Gives oxygen to cells, supports immune function, contains magnesium

Flacos Vegan Tacos

Flacos Vegan Taco and Tequito 

I am not a fan of faux meat or soy products however, I made an exception for Flacos Vegan Restaurant in Berkeley, CA. My goal is try every vegan eatery in my surrounding area, this goal led me to Flacos where the service was warm, prices good, and the food very tasty. I also, had a vegan horchata made from rice milk it was delicious. (Sorry, no picture for it.) Check them out if you're ever in town.

My Vegan Meal Plan

Vegan Food Pyramid

I’d like to think I’m a fairly organized person- I organize my days, my to-do list, sometimes my house- but always my meals. Meal planning keeps my lifestyle stress free as I balance work, exercise, and a social life. When I plan my meals out I am rarely hungry, meals are simple and easier to prepare, and it leaves less room to eat foods I do not consider desirable. 

There are a few steps I follow to keep meal planning and preparing simple. First, I create a weekly meal plan every Sunday next, I create a grocery list, then I purchase my groceries, and finally I prepare and store my meals for the week.

I do not shop without my list and I try not to deviate from it. I do allow myself one extra thing not on the list for fun this structure supports my finances and my diet. I strive to purchase only whole foods, unproccessed, unpackaged, and  uncanned. Although, sometimes I do buy frozen berries for smoothies. When I create my meal plans I always  take into account my activity level. I run between 25-35 miles a week in addition to 3-4 weight training sessions a week. With that in mind I need enough oxygen giving foods from green leafy vegetables, protein from nuts, seeds, beans, and quinoa, healthy fats from avocado and coconut oil and lots of water from fruits, veggies, and by the glass of course.

In a nutshell:

1. Create a meal plan on Sunday
2. Make grocery list
3. Purchase groceries
4. Prepare meals for the week
5. Store them in glass containers or plastic bags in fridge

My Sweet tooth is slowly fading away!

A sample meal plan for me looks like this:
Days 1,3,5 (Very active days)
Monday, Wednesday, Friday total: 1,823 Calories

	Meal 1	Meal 2	Meal 3	Meal 4	Meal 5	Meal 6
Hot water w/ lemon + Glutamine, Probitotic	Green Smoothie: Spinach, strawberries, blueberries, banana, coconut water, aloe vera juice, maca powder, chia seeds + Multivitamin 300 calories	4 Collards Wraps w/ hummus, sprouts, celery, cucumber, tomato, red pepper + Digestive Enzyme 275 calories	Big Fat Salad: Kale, spinach, tomato, sprouts, cucumber, avocado, red pepper, seeds, tahini dressing 260 calories	Peanut Butter and Banana 305 calories	Kale, quinoa, black beans, sweet potato + all supplements 470 calories	Banana, almond milk Vega Protein powder smoothie 213 calories

You notice there aren’t any sweets on this meal plan aside from fruit. My sweet tooth is slowly fading away. I used to crave cookies, pies, and ice cream. Now, I reach for a banana, a handful of grapes, or a few dates. AND when these aren’t enough (which sometimes they’re not during certain times of the month) I reach for 80% dark chocolate or raw coconut ice cream.

Vegan Kitchen Staples

Food for Thought

Cafe Gratitude's: Raw Vegan Lunch

2 oz Wheat Grass Shot

I am Grace Drink and I am Fulfilled Salad

Raw Raspberry Cheesecake

Ingredients:

Wheat Grass: Full of nutrients, vitamins, antioxidants and phosphates. 

I Am Fulfilled Salad: Cafe salad with mixed greens, carrots, beets, tomatoes, cucumbers, avocado, sprouts, Brazil nut Parmesan and teriyaki almonds, tahini-garlic dressing

I Am Grace: Young coconut milk, almond butter, date and vanilla bean smoothie.

I Am Still Looking: for the Raw Raspberry Cheesecake ingredients. 

Myth Buster: Vegan Vs. Curves

Just when I thought I’d heard all the myths of being a vegan or a raw vegan at that- a new myth was presented to me last week.

While many of us vegans encounter the infamous question: Where do you get your protein? along with the: Is that healthy? Are you getting enough nutrients? You can’t possibly have a lot of energy- (I never know if this one is a question or a statement).

All of these are often backed by myths and latent false information. The raw truth is vegans get more than enough protein from green leafy veggies, beans, nuts, and seeds. In addition, the nutrients from fruit and veggies are so dense that our bodies consistently feel satisfied, healthy, and clean. Also, we tend have extreme amounts of energy because the body isn’t spending its time digesting heavy foods. 
 
With that said, the one question I have never been asked before happened just last week on an overcast morning in the produce section of the health food store.

There I was with a cart full of fresh fruits and veggies, humming and singing as I do in my own world.  I was stopped by a woman who asked me: “how do plan to maintain those curves with all that rabbit food?”  I paused looked behind and around me, just to be sure she was talking to me. There was no one else around and surely enough she was talking to me.

So....I began searching through my brains rolodex of frequent responses to frequently asked questions......hmmmm...... only to come up blank.

I replied by saying: Well, I have been a vegetarian for almost a decade and I just recently became Vegan. I feel healthy, energetic, and dis-ease free. I slimmed out some but it was the part of me that was no longer serving me it was weighing me down and some of it was just pure waste. Sorry, if that’s T.M.I. (I realize I didn’t directly answer her question)

Yet, I also came to realize that food is a very intimate and sometimes sacred thing for people- it’s attached to memory, emotions, tradition, culture and even body image.

When we think of athletes or bodybuilders we initially think of the various amounts of meat protein, eggs, and carbs they must intake to maintain their physique. Yet, with my own eyes I have seen many great athletes and bodybuilders who eat solely fruits and veggies. For instance: Robert Cheeke, Koya Webb, and Tim Van Orden just to name a few.

Similarly, there are many curvaceous vegan/raw vegans out there. The vegan/raw vegan lifestyle is not meant to deprive us rather it is an avenue that supports the bodies journey toward optimum health; and with optimum health we are that much closer to reaching our full potential in life. From my own experience I've noticed my energy has freed up, I feel more nourished, satisfied, and I appreciate everything in my life more. The people around me, nature, animals, and even my jobs.

Overall, I am ok losing a few extra pounds in exchange for my health. Besides, I would rather attract people with my glow, my positivity, and boundless energy rather than my curves.

Just to keep you in the loop...

The conversation in the grocery store ended like this:

She responded: I just don’t see how a person could stay curvy eating all those veggies I need some meat and bread or something. I have to look good.

I asked her: Which foods do you think would be best support your life? Fresh foods or dead processed foods?

She paused and said: The fresh foods of course. They always make me feel good at least.

We exchanged information and parted ways both saying: and if you feel good, you’ll look good.

A Vegan w/ Curves- Yes It's all Fruit and Veggies

Ann Wigmore Energy Soup Recipe

Greetings All,

Today, I will be sharing Dr. Ann Wigmore’s Energy Soup recipe. Dr. Ann Wigmore was the first pioneer in the use of wheat grass and raw living foods for healing and detoxifying the body. She has written and contributed to many books, she has her own Wellness institute in Puertico Rico and has taught many of the Holistic Health Educators we know of today.

Energy Soup was designed to support people in the detoxing process and was known for helping cure salt and sugar cravings, fatigue, skin conditions, auto-immune dieases, and cancer.

There are many variations to this recipe depending on your taste buds.  Feel free to experiment. Today I will provide you with the base ingredients:

1 Apple or Banana

1 Avocado

2  cups  of Greens ( your choice Spinach, Kale, Collards, etc)

1 cup Sprouts of choice ( I use broccoli)

2 tbsp Dulse

1 ½  cups Rejuvalac

Eat what you can and store the rest in an air tight container in the firdge. If it’s too salty use less dulse and vice versa, if it’s too bitter add more banana. Enjoy!

Juicy Gratitude

I have been juice cleansing for 8 days now, two more days to go. I feel good, I have a lot of energy and I am enjoying the taste of my new daily concoctions. Another aspect of this cleanse I am thoroughly enjoying is the overwhelming sense of reflection and gratitude I have. It seems not worrying about what to eat next or being bogged down by a full and heavy stomach has allowed my body and spirit energy to focus on other important things in my life. I find myself listing all that I am grateful for.

For instance some of the wonderful things I am grateful for today are: my Orchid which has finally re-blossomed after a year, the abundance of fresh produce in my fridge, access to clean running water, the fresh jasmine that grows near my home, my bodies ability to move freely and effortlessly, and a warm cup of spice tea.

These things may seem super corny to you- which is fine - I am known to be a corn-ball. I realize that I sometimes take these pleasures for granted as though they should always just be this way. Unfortunately, the fact is I have friends in Burkina Faso who are without a home, running water, or food. There are people in my neighborhood who cannot afford fresh produce and are glad just to have one meal. I met a little girl who had never seen flowers before and thought them to be only in story books.

It is not merely the possibility of lack thereof that makes me appreciate what I have so much (because I’d find something to be grateful for in any situation), but in truth I genuinely appreciate all of the good in my life and this cleanse has helped me to recognize these things even more.

I believe that our thoughts create our reality and we attract what we think about most. With that said, if I focus on all the good in my life then I will attract more goodness. However, the same is true the other way around. In an effort to continue  focusing on gratitude I created something special to support in this process.

Today I found one of my many blank journals and I decorated the cover with my favorite stickers and it has officially become my gratitude journal.  Now, even after this juice cleanse I will be tracking all of the wonderful things in my life (that I sometimes overlook).

My Gratitude Journal

An Average Day of Juice Cleansing

Greetings All,

Today is my 5th day of juice cleansing and I feel great. I have a lot energy, my skin is glowing, and I feel centered. I am not cleansing for the cosmetic benefit to merely to loose weight or look HOTT for summer. Rather, my goal is to give my body a rest and allow it to cleanse itself naturally.

Our bodies are constantly working and therefore in need of rest. However, our digestive system is not always afforded this luxury. Many believe it is our intestines that determine how healthy we are. If this is the case we must know it is the food we eat that determines the health of our intestines. Dr. Arnold Ehert states that the average human is holding 10 pounds of waste or more. He stresses the neccessity of cleansing the body regularly to rid it of toxins, carcinogens, chemicals, and old built up food from past years.

The first 3-5 days of any cleanse, especially on cleanses that eliminate solid food longer than 5 days will the shock the body and sometimes create withdrawal symptoms. Withdrawal happens on a large scale for people who eat a diet which contains a lot of dairy, meat, sugary, salty, and processed foods. Withdrawal symptoms include headache, dizziness, severe cravings, and mood swings. These symptoms sound like a bonafide addict right? In many ways this is the case because many are using food as prescriptions for healing pain, heartbreak, insecurity, loss, and the list goes on. Food thereby is no longer a tool for promoting nutrition and wellness rather it becomes a crippling aid in the physical, emotional, and mental health of the individual.

In addition, due to the fact that the human body stores 5 days of emergency food in the system, your body is under the impression it is in an emergency situation and will supply you stored nutrients for up to 5 days. The beauty of juice cleansing is you’re allowing your body to cleanse from the past while presently flushing it with large amounts of nutrients. Also, the cleansing process itself aids in the absorption of future nutrients that will enter the body.

Although, I haven’t been tracking my progress on this blog I woke up thinking I should share my average Juice Cleanse Day with you. Here goes:

Time	Juice
7 am	Hot water and 2 tbsp lemon juice 8 oz
8 am	Lemon, Carrot, Apple, ginger, beet 10 oz
10 am	Tomato, Radish, lemon juice 10 oz
12 pm	Fennel, Carrot, Celery, lemon juice 10 oz
2 pm	Kale, banana, rejuvalec  juice/smootie 32 oz
4 pm	Decaf herbal tea: Peppermint or Bengal Spice
5 pm	Celery, Apple, ginger juice 10 oz
7 pm	Ann Wigmore Energy Soup (recipe) Nectarine and strawberry juice 10 oz
9 pm	Decaf herbal tea: Peppermint or Bengal Spice

I also drink 8-10 cups of water in between my juices meals. I always end up feeling very full by 7pm and then by 9pm I feel a little hungry and a warm cup of tea fulfills the craving perfectly. I usually jog 3 miles at 7:30 in the morning and I have more than enough energy to push me through.  On days I feel slower I take it slower. I listen to my body. Listening is key.

I hope you enjoyed this post, please leave any positive and uplifting comments and/or questions you may have. I look forward to hearing from you.