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.

Until I get a Trainer

Finding a quality personal trainer takes time and effort. You have to see if there's a connection, factor their rate in your budget, and make their available times work for your schedule. It can be a hassle sometimes. So, until I get a personal trainer I've learned that with consistency, dedication, proper form, and a few tools you can get similar results on your own.

    Fitness is an integral part of my life and maintaining a fit and healthy lifestyle supports my well being, happiness, energy, and productivity level. What can I say my wealth is my health. I believe in self sufficiency. So, just as I create my own meal plans I also create my own fitness program. I carve out 60 minutes 5-6 days a week to dedicate to exercise.  Research has shown that in order for the body to see results you have to keep it guessing by switching things up a bit. Thus, you may find me anywhere from the gym, to jogging trails, hiking national parks, jumping rope, to in a yoga studio, in a dance class, or in the quiet of my home kickboxing with Billy Blanks. The list goes on.

     I have a host of gadgets and tools that assist in my weekly routine that manage to keep me on my toes (literally) below are a few of them:

My home gym/fitness tools:

Exercise & Food Journal

 I keep an exercise and food journal to keep me on track with my goals and to continue challenging myself daily to meet or beat the previous days time.

Jump Rope

 Jumping rope is a childhood pleasure and an adulthood treasure. This keeps my heart rate going and its really fun.

Kick boxing w/ Jillian Michaels (this includes weight training)

 If your ready for the toughest 20 minutes of your day- take on this video which will have you pouring sweat and using muscles you didn't know you had.

Old School Throwback: Tae Bo-

This 90's throwback still has a place in my heart. It has a simple and straightforward approach while remaining ultra challenging and motivating.

Weight Training Assistant

Without a trainer I often run out of cool and effective moves. With my free weights this book is full of new and innovative exercises that range from easy to difficult.

Ab Roller

 The ab roller is SERIOUS!!! after just 10 reps I feel the burn BAAD.

Weights

 I use these weights with my exercise videos and with my weight training book. 

An Average Exercise Week:

Mon	Tues	Weds	Thurs	Fri	Sat	Sun
Jog 6 miles outdoors Weight training Abs	Jog 6 miles 60 min dance class Jump rope Stairs Crunches Squats Lunges Abs	Jog 6 miles outdoors Weight training Abs	Jog 6 miles 60 min dance class Jump rope Stairs Crunches Squats Lunges  Abs	Jog 6 miles 20 min Tae Bo Video Abs	Yoga Bike Abs	20 min Jillian Michaels Video Jump rope Stairs Crunches Squats Lunges  Abs

Part 1: I THINK I Can

Preface:

Through my own health journey I have gathered many role models to support me toward success such as raw vegan Annette Larkins, raw vegan business mogul and former model Karyn Calabrese, raw vegan fitness model Koya Webb and bodybuilder Ernestine Shepherd. These women mean so much to me they have propelled me even further on my path toward health.  

Part 1

 The Black Girls Run Conference and Race is the event of the year for me. With my busy work schedule and little time for travel I rarely get the chance to go anywhere. I recently subscribed to Black Girls Run newsletter a few months ago as a source of motivation and inspiration to continue with my running in the midst of my busy life.

Early this month I received their newsletter which showcased a Conference and 5k/10k Race they'd be hosting in the coming month. I was excited to see how they had grown from a blog to a big event planning extraordinaire.

Annette Larkins

As I scroll down and  continue to read the newsletter, my favorite picture of Ernestine Shepherd is there, she is listed as one of BGR's guest speakers. My heart flutters as I imagine the chance to meet one of my role models should I attend. I then begin to think of the money it would cost, trying to get the time off from work and soon I the idea of attending appears unfeasible.

Ernestine Shepherd

They say curiosity killed the cat, well I "meowed" on further into the newsletter hoping to see what attendees would experience at the conference I couldn't attend. The more I read the more I became excited. I read the conference topics and the weekend itinerary. The more I read the more I seen my name spelled out. This was an event made especially for me- how could I not go? 

As I read the names of the speakers quickly, I said aloud to myself: if Koya Webb were one of the speakers I have to go hands down. I continue to scroll down the list of speakers and there it was, Koya Webbs name. Two of my role models in one weekend. WOW!!!

My first reaction was fear and excitement, fear of not having enough money or time to go, yet excitement because I knew this conference was made for me.  Hesitantly, I began looking on every travel site for hotel and flight deals. The next thing I did was truly divine.

Karyns Calabrese

I am a more than occasional meditator and I am true believer that our thoughts create our reality. I knew as long as I allowed fear to exist within my desire to go this conference the less likely I'd go. I would talk my way into believing I couldn't afford it or that my job wouldn't give me the time off. I would allow these thoughts to take over and I wouldn't even attempt to try to go.

So, I decided fear would not make decisions for me.

I found a quiet place to sit in my small apartment. I closed my eyes and visualized myself getting the time off to go, I seen money appear for my trip,  I seen myself packing my bags, buying my flight, getting on the plane and landing. I heard my self talk to the taxi driver and doorman of the hotel. I seen the room I stayed in-I felt the plushness of the pillows- I opened the curtains wide and took in the beautiful view of the city. I seen myself mingling with other women who value health and fitness. I watched new friendships form. I felt alive, humbled, overjoyed, and grateful for the experience. I seen myself return home refreshed, renewed and full of new ideas to improve my own health and fitness. I seen myself happy, at peace, and worthy of all things wonderful.

I awoke from this visualization with watery eyes, tears of joy for I knew I had to make this trip happen for me. After 2.5 years of teaching full-time and working another part-time job I had little energy, time, and money to do anything. I hadn't traveled, I was often tired, I had gained weight, and I wasn't operating from my highest self.

Koya Webb

That day I went to work to see if I could get the day off, ironically no one else had requested those days off.  I got the time off. Next, I went home to order my flight and hotel and I found a great deal. I told a few friends and family about my desire to attend the conference and a few of them insisted on donating some funds toward my trip.

I am EXCITED to say: I AM GOING to the Black Girls Run Conference and Race and I am glad that I did not let fear push me away from an experience that I know will fulfill me.

These events are a true testament that when you follow your heart all else will follow. Martin Luther King Jr. said if you can see, conceive, and believe it you can achieve it. 



Stay Tuned for Part 2: I Achieved It: BGR Conference and Race Weekend

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

Dr. Gabriel Cousens Visits the Bay

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.

Green Juice gets Swag

Vegan Kitchen Staples

Food for Thought