Category Archives: food

New Beginnings: Nutrition Coach & Spritz of Lime

New Beginnings. Upgrading. Game Changing.

Helping people create a juicy and healthy life that they can love is my passion. It took awhile for me to figure out that what I do all the time for my friends and family is something that I would love to share with the world of people out there who are looking to feel better, smile bigger, and do what they love doing. For this reason, I am launching a new website called Spritz of Lime. It is for those of you who want to get ideas, recipes, tips and encouragement to live a juicer life. I will be inviting friends and experts to contribute free wisdom to you. Adding a little Spritz of Lime will brighten your day. The website is being built as we speak but don’t wait to get on the list for free updates, tips, and recipes. Be the first to know when everything launches by going to Spritz of Lime to get on the list.

nutrition coachWith this being a new beginning and wanting to better serve you, I have enrolled into a program to be a Certified Nutrition Coach! I already have raw food nutrition certification in my pocket but I want to be able to serve different needs. I love learning and I love sharing with you.

I am so excited to keep connecting with you and creating awesome tools that you can use to create a healthier and juicer life! The Back to Basics Challenge was fun and exciting. Keep a look on the new website for a free ‘Back to Basics” ebook that I am creating for you.

xo

LR

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Filed under action steps, detox, food, Getting Healthy on a Budget, healing

My Dirty Secret: Trouble shooting with Green Juice (Recipes)

Juice. Refresh. Reset.

I have a dirty secret to share with you. For all of the learning and practice that I have done to heal myself, I made a detour awhile back. There was a huge chunk of time where I felt so vibrant, so healthy, and “normal.” Normal to me is feeling disease free and abundantly alive. I got comfortable in thinking that I was totally healed and that I could live like any other fabulous human being around that could eat pizza, chips, and all that tempting stuff (wheat, gluten, and dairy) without suffering from the consequences. Huge mistake. My mysathenia gravis symptoms came back.

I share this detour with you because I don’t want you make the same mistake. When you decide to make a lifestyle change stick to it. Know that the steps that you are taking to heal yourself are also the steps that you need to maintain that health. This time around, I am not worried that MG will stay with me forever because I know exactly what needs to be done for vibrant health.

This way of living is my medicine not just a lifestyle choice

For a lot of you, it can be a lifestyle choice to feel, look, and live your best. For others, this way of eating and living may be one of the few ways for you to live a life of quality. Be honest with yourself why you are making changes. Your why will be the main fuel of success. Either way, I am here to support you and your journey.

Step 1 to resetting my system is through a juicing cleanse. The first time I did one, I went for 49 days on just fresh green juice, water, and coconut water. From that experience, I healed up dramatically but I also learned since then more appropriate lengths of time and recipes to make it better.

Phase 1: Juice Cleanse – 7 to 14 days using a variety of recipes

  • 7 days of juice cleansing is manageable, effective and safe. Depending on where you are at with your health you can go longer but keep it under 14 days. Going to long on just liquids can mess with your metabolism and thyroid function.
  • Vary the juice recipe daily. This is a key strategic move because when you consume the exact same thing for 4 days or more, your body can become sensitive to those ingredients. Also, it simply gets boring to drink the same thing day in and day out. This has got to be fun for you to keep going.
  • Respect your body and your process. If you can only do 3 days that is better than zero days. To start, you can try it for one day only or just add 1 green juice in a day. Love yourself along the way.
  • Know that when you are drinking green juice, you are nutrient loading your body, detoxing, hydrating, and giving your digestive system a break that allows for healing to occur where you need it in your body. WIN!

On to the green juice recipes that will keep you smiling. Lets cover the basics of the green juice formula:

  • Your base are things like carrots, cucumber, and celery.
  • Your green comes from things like spinach, kale, and other green leafy beauties.
  • Your sweetener are things like beets, carrots, pineapple, apples.
  • Your extra zing and exra flavour come from things like lemon, ginger, and herbs.

With this formula, you can totally experiment with what you have in your home. If you are diabetic, use less sweeteners. If you are brand new, don’t be shy with your apples because it will make your first green juice experience more inviting. If I want to, I can leave out the sweeteners and still be happy with my juice. Don’t be afraid to make it your own.

Dark Green Beauty

Juice: 2 Cucumbers, 5 Celery stalks, 3 cups of mix organic greens, 1 apple, and 1/2 a lemon

Tropical Fun

Juice: 1/2 a pineapple, 1/2 an apple, 1/2 a lemon, and 2 cups of spinach

Extra Vitamin C

Juice: 1 cucumber, 5 celery stalks, 4 carrots, 2 apples, 3 cups of spinach and a nub of ginger

For my cleanse days, I will drink 3-4 mason jars of juice a day. On top of it, I will be certain to drink a lot of water, too. If I am cold, I indulge in some herbal teas. Listen to your body and love it.

I am often ask what juicer I use in particular. Right now, I have the Hurom Slow Juicer because it is reasonable priced in relations to the other “higher end juicer models,” it juices quickly, and it presses the juices. Most importantly, my juice keeps all of its enzymes and life force because it does not get heated up by any mechanisms or blades. To boot, the clean up is quick because there are not very many parts. If you want to know where to find one and to learn more, you can check one out in the juicers section at the Food Matters Shop

Get in the kitchen and play. Let me know about your creations because I love learning new recipes, too. I will be juice cleansing for a minimum of 7 days. The more recipes I can get my hands the better.

xo

LR

PS: To stay updated on recipes, challenges, and tips, you can subscribe in the right side bar. And join the conversation below in the comment section.

 

 

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Filed under action steps, detox, food, Getting Healthy on a Budget, healing, raw food, recipes

Back to Basics Challenge Week 5: The Secret to How I Lost 90 lbs

 

Magic Raw Number: 51%Fresh. Alive. Life.

Weight loss has been an on going journey for me that has its high and its lows. I only bring this up right now because I know that it can be a point of suffering for others, as well. During my stint with western medicine treatment for myasthenia gravis, my body ballooned and morphed to intense proportions. I looked like I was pushing 300 lbs. The scale said I was 230 lbs but with all the water retention and puffiness, how I looked and felt was a whole other story. With that said, after implementing a lifestyle change to reset my immune system that included a shift in nutrition, my body naturally shed the weight. I can also say that when I deviate from the secret that I am about to share with you, I pack on the pounds so fast. It is not just an issue of looks because carrying too much extra weight is an alarm bell for underlying health issues. Personally, I was always worrying about my blood pressure, blood sugar levels, my liver being too fatty, and the list goes on and on. There is already so much in the world to think about that there is no need to add to the list. Life is too short to stress about scary things. Life is about feeling good!

We can all start feeling good today by doing one simple thing. This is the secret weapon in my tool belt that I pull out when my body is firing off signs in the sky that it is tired, bogged down, sick, and just overall running low: Go 51% raw. Bam! This is the foundation to my healing plan. Don’t fret, I will share my plan with you. You can make it your own and run with it, too.

Back to Basics Challenge Week 5: Go 51% Raw

This magical number comes from David Wolfe in an interview from Food Matters (Film). If you have not seen this documentary, watch it soon because it is a game changer. You will get introduced to some amazing leaders in health and wellness. In the documentary, David “Avocado” Wolfe describes how our bodies react to cooked foods. When we eat more than 51% cooked foods, we have a white blood cell reaction. Our bodies act like it is fighting off invaders when all we’ve done is eat some food. This is a fight that we don’t need. On the flip side, our bodies do not have that reaction when 51% or more of our daily intake is raw.

This secret helped me to reduce the inflammation in my body and was integral to my weight loss. If you think about it for one moment, it makes a lot of sense. When you make the switch, you are increasing your daily intake of fruits and vegetables. You can’t go wrong if you are loading up on your fruits and veggies. I have to repeat that anytime I fall off the wagon, I get fat fast and the symptoms of my autoimmune disease comes out. For someone who is generally healthy but is feeling the stress of life and tired, this trick can jump start you towards an optimally healthy life. So, lets do this!

What does it look like to go 51% raw?

  • How do you know if you are doing it right: When you look at your plate/meal, it will be half raw veggies and fruit. Simple.
  • You don’t have to survive off carrot and celery sticks. You can create a beautiful salad that is topped with nuts and berries.
  • Instead of a bowl of cereal in the morning, blend up a rockin’ smoothie of berries and greens. Yup! Your morning smoothie falls into the raw category.
  • For your snacks, rather than crackers and cheese, try fresh apple slices and cheese. A killer combo is apple slices and nut butter. Delicious.
  • Feeling fancy? Spiralize your carrots, zucchini, or daikon to make a raw noodle pasta. I have a tool in my kitchen called a spiralizer that makes it super easy to turn veggies into a pile of gorgeous noodles. It so easy to use and worth the investment. If you haven not seen one in action, you have to get your hands on one. I swear it is a life changer.

Lately, a typical dinner for me and my love is a big salad with our choice of protein on top. When I say big salad, I really mean it. The salad takes up the plate because it is the base of our meal. We don’t hold back on the fixings. My man very much loves his man food. For him to love a salad, we add apple, cucumber, avocado, red pepper, carrot, and nuts to our organic greens. I am not going to lie…I like the salad all dolled up, too. For added fun, I sautee onions, garlic, and cauliflower to throw on top. I am sharing this little peek into our evening meals because I want you to know the combinations are endless.

Most importantly, do it in a way that is fun for you. It has to be fun or else you won’t do it as a lifestyle. Get in the kitchen and put love in that food.

I love hearing from you. Comment on how this has helped you. Let me know your tips on adding the veggie love into your life.

xoxo

LR

PS: Next week, I will share with you my other secrets to weight loss.

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Filed under action steps, detox, film, food, Getting Healthy on a Budget, healing, raw food

BeMore: Free Magazine Subscription

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Be More. Monthly. Free.

Hi Lovelies! I stumbled across a beautifully and thoughtfully created online magazine called “Be More.” The information in it is invaluable and is delivered right to your email box. If you subscribe now, you will have lifetime access for free. Do it now because they will be switching it to a premium format soon. Get in on the goods while you can here: http://bemoremagazine.com/

xo LR

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Vegan and Gluten Free: Banana Blueberry (Quinoa & Coconut) Muffin Squares

Banana Blueberry Muffin Squares (Gluten Free Vegan) (Coconut and QuinoaMoist. Delicious. Healthy

Since, the discovery that baking with quinoa is possible and tastes good, I am doubly excited when there is left over cooked quinoa in the fridge. Another killer combo in my mind is the marriage of banana and blueberry. LOVE in my mouth. Hence, when it looked like I had the ingredients in the kitchen to make Banana Blueberry muffins today, I jumped on the moment to create a healthy yet tasty snack that is good for lunches, afternoon pick me ups, or just a fun indulgence. Also, the main sugar that I used is low-glycemic!

It is so easy to make!

Ingredients

1 cup of coconut flour (or almond meal)

1 cup of cooked quinoa

4 ripe bananas

1 cup of blueberries (mine were frozen)

1 cup of coconut milk or other non-dairy milk

1/2 cup of coconut sugar

6 tbsp of ground flax seed (important ingredient! Flax is the egg replacement)

2 tbsp of coconut oil

1 tsp of baking soda

1 tsp of cinnamon

1/2 tsp of ground vanilla bean powder (you could use vanilla extract)

pinch of salt

Method

Preheat oven to 350 F.

In a food processor, I blended all of the ingredients except blueberries till smooth. After wards, I mixed in the blueberries into the batter with a spoon.

Lightly oil your muffin tins or use liners. I used a large baking sheet because I don’t have muffin tins and cut the “cake” up into squares. Pour your batter in to your chosen vessel.

Optional: Top with sliced bananas and sprinkling of coconut sugar.

Bake in the oven for 30 mins or till golden brown.

Enjoy the delicious scent that will fill up your kitchen and tastiness in you mouth! Share with your loved ones. They will be surprised by the healthy yumminess!

Cheers,

LR

PS: I am starting a Back to Basics: Health on a Budget Challenge next week. Look at my last post for details 🙂

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Filed under breakfast, detox, food, recipes, snacks

Homemade with a Juicer: Raw Almond Milk

Homemade using a Juicer: Raw Almond MilkI love making milk at home because it is easy and I know exactly what is in it! Have you looked at the ingredient list of store made almond milk? Too many! Plus, at home, we fly through almond milk that we don’t need the extra preservatives. You can take the following recipe and build on it by making different flavours. My favourite addition is ground vanilla bean.

What you need:

1 cup of soaked almonds

3 cups of filtered water

Take these two ingredients and run it through your juicer! Tah-dah! Simple and fast. I have a Hurom Slow Juicer but I imagine that most juicers will do the trick. Check your manual guide to see if you can use your juicer for making milk. If you don’t have a juicer, you can use your blender. Blend the ingredients till you have a milk consistency then strain you product. Bam! You are done.

If you like it sweet, you can add stevia, maple syrup, blended dates, honey, or coconut sugar.

Also, you can keep the pulp to make almond meal. I use almond meal to make the topping on apple crisp or as a breading replacement to make gluten free food.

Enjoy!

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Filed under food, healing, raw food, recipes, Uncategorized

Raw and Vegan: Vegetable Tempura

frankly raw's vegetable tempura

Vegetable Tempura at a sushi place is a sinful indulgence that delights my taste buds. However, on the journey of optimal health, dipping into deep fried veggies is not the wisest action. On the days, I am looking to make better choices and to trick my family and friends into eating healthy, raw and vegan vegetable tempura makes a splash at my table. You have got to try this tasty and crispy dish. Be prepared to be sinfully happy!

First  you need to grab vegetables that you want to nom nom nom nom nom. I like onions, broccoli, and cauliflower for this recipe but you can try most veggies. Get them chopped and pretty for their batter bath.

For the batter, blend the following ingredients until you achieve a smooth consistency:

1 cup of soaked sunflower seeds

1 clove of garlic (more if you love garlic!!)

2 tbsp of nutritional yeast

pinch of oregano

pinch of cayanne

squeeze of lemon

pinch of Himalayan sea salt

Taste the batter and add more of any ingredient as you need to make your taste buds happy.

In a bowl, mix the veggies with batter until the veggies are totally coated. Spread the veggies evenly on a dehydrator tray. Set your dehydrator tray to 105 degrees and leave your tempura veggies for about 12 hours or until you have achieved a crispy outside and a softened veggie. You can also use your oven at a higher temperature for a shorter time. The enzymes may not survive but it will taste awesome.

Enjoy!

 

 

 

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Filed under dinner, food, lunch, raw food, recipes, snacks