An Expert Nutritionist Discusses the Keto Diet

Nutritionist and Keto Expert L.J. Amaral MS, RD, CSO, specializes in teaching people about nutrition during cancer treatment, for survivorship, and for cancer prevention. She is currently a co-investigator on a phase one clinical trial for ketogenic diets and people newly diagnosed with glioblastomas, a type of brain tumor. She works at the outpatient Cancer Center of Cedars-Sinai in Los Angeles. We had the opportunity to discuss what you need to know about the keto diet with L.J.

Registered Dietician and therapeutic diet expert L.J. Amaral

Why are we hearing so much about the keto diet these days?

The keto diet has gained immense popularity due to a number of similar diets being popularized at the same time, specifically ones like the paleo diet.

Additionally, our country has a disproportionate amount of people who struggle with being overweight/obese and/or dealing with type 2 diabetes.

A lot of researchers have been trying to find ways to help address this epidemic, and more people are using low carb diets to treat these populations. People are seeing real results with low carb in a quicker amount of time than other diets. Most people who follow a well-planned keto diet can see weight loss within their first week, and/or their glucose/sugars almost normalize, which is very encouraging and implores people to continue with the lifestyle change.

What really makes a keto diet keto?

Ironically, there are a lot of different versions of Keto! According to the Charlie Foundation, which is one of the best and most reliable resources for ketogenic diets, there are several versions of the diet.

There’s a classic ketogenic diet, which is considered a very high fat diet, upwards of 80-90% of calories coming from fat. This ensures the body reaches a state of ketosis.

There are also versions of the diet that are more lenient with protein and fats, but still limits carbs, called the modified Atkins diet.

There’s one version that allows for a little more carbohydrate intake, but the diet is supplemented with MCT, or medium-chain triglyceride, oil to ensure they stay in ketosis.

The most important part is to ensure you reduce and avoid all refined carbohydrates (white flour products) and sugars, to ideally reach a state of ketosis, during which your blood glucose is low and your blood ketones are high. This allows the body to use ketones instead of sugar as a fuel source.

Some people have specific goals for their glucose and ketone values depending on their disease or what type of ketogenic diet they choose to follow.

Being keto is different from just eating a lot of meat, right?

Yes!!! It’s quite the opposite. I do not recommend anyone to just eat meat and call it keto. Cutting out all but one food group is dangerous and unbalanced.

Can you be vegetarian or vegan and follow a keto diet?

You can, but it poses extra challenges. I personally have not counseled anyone on a vegan keto diet, but I’m sure it could be done with a lot of planning, supplementation and likely eating a lot of the same foods.

We’ve heard that a keto diet can have positive medical or health benefits. What are some of the documented situations where this is the case?

There are randomized controlled studies that show how ketogenic diets help people with anticonvulsant resistant epilepsy or seizures that do not respond to medications, especially in children.

It has shown quite positive results for those with type 2 diabetes and normalizing blood glucose and helping to reverse insulin resistance. Some people are even able to get off their glucose-lowering medications or insulin with the right planning and exercise.

It is being studied in cancer, especially brain tumors, and showing some positive effects in mice and preclinical studies in reducing tumor burden.

Research is also being done to show if the ketogenic diet has any positive effects on those with Alzheimer’s and/or Parkinson’s diseases and cognition.

A few researchers across the country are also looking at the ketogenic diet and mental health like PTSD, anxiety, depression, bipolar disorder, and schizophrenia.

There are plenty of anecdotal stories out there where people have felt the difference in using a ketogenic diet such as decreased inflammation, increased mood, better sleep, increased cognition, and weight loss to name a few benefits.

Is the keto diet an all-or-nothing sort of scenario? Can a person follow this part of the time?

I think it depends on what they are following the diet for and what type of ketogenic diet they are following. If you want to occasionally modify your refined carbohydrate and added sugar intake—that’s great! I don’t recommend yo-yo dieting though, and do not recommend doing a classic ketogenic diet part-time.

Is this meant to be a long-term lifestyle or something to facilitate shifts, or a little of both?

It really depends on people’s goals. If someone has diabetes, then a low carb diet could be a lifestyle adaptation to continue to control your blood glucose and insulin and lead a long and healthy life!

For someone who wants to experience weight loss, they can use it as a tool to reduce their body weight. And then they can transition to a plant-based diet, or something more tenable.

The most important thing is to consider if this is a sustainable option. So if you’re struggling to follow the diet for a short amount of time, I would not recommend it long term.

If I’m thinking about following a keto diet, where should I begin?

Start to think of your goals. Why are you doing this? What is your motivation? You are going to need to come back to this constantly in order to continue.

Next, I would get rid of all temptation in your house that you can. This includes pasta, rice, crackers, cookies, sugars of all kinds, corn-based products, et cetera. Start to decrease your intake of these foods as well.

Are there some trusted resources for following a keto diet?

A few I recommend include: The Charlie Foundation. KetoNutrition.Org, and Max Love Foundation.

What are some things a person needs to know to stay healthy and on track on a keto diet?

Ideally, work with a dietitian/nutritionist who can guide you and keep you accountable! I would also download a food tracking app like Cronometer or Eat This Much and record your foods so you understand the ratios and amounts of macronutrients (carbohydrates, fats, proteins) you are eating daily. Always focus on healthy fats like olives, olive oil, avocados, nuts and seeds, and fatty fish. And do not forget to hydrate!! If you can find someone to do it with you, you’ll have more success.

Keto for Beginners

Check out LJ’s instructions on Keto for Beginners.

Felicia M. Tomasko

Felicia Tomasko has spent more of her life practicing Yoga and Ayurveda than not. She first became introduced to the teachings through the writings of the Transcendentalists, through meditation, and using asana to cross-train for her practice of cross-country running. Between beginning her commitment to Yoga and Ayurveda and today, she earned degrees in environmental biology and anthropology and nursing, and certifications in the practice and teaching of yoga, yoga therapy, and Ayurveda while working in fields including cognitive neuroscience and plant biochemistry. Her commitment to writing is at least as long as her commitment to yoga. Working on everything related to the written word from newspapers to magazines to websites to books, Felicia has been writing and editing professionally since college. In order to feel like a teenager again, Felicia has pulled out her running shoes for regular interval sessions throughout Southern California. Since the very first issue of LA YOGA, Felicia has been part of the team and the growth and development of the Bliss Network.

www.blissnetwork.com

The post The Keto Diet: What you Need to Know appeared first on LA Yoga Magazine - Ayurveda & Health.

Food Trends and International Flavors at the Summer Fancy Food Show

Ecuador: Flavors of Home and A Survey of Chocolate

Paccari

Muze

Pepadorada

The Sensory Culinary Experience of Italy

My favorite time: ora di pranzo, also known as lunchtime, was a delight.

Fratelli Profili

Ventiventi

Cantina Caorsa

Mario Rivetti

Spain Showcases their Extensive Gastronomic Culture to Life

Extra Virgin Olive Oils Sampled:

Food is a Celebration

Lorena Tapiero

Lorena Tapiero is a first generation Colombian-American who has lived and worked in Los Angeles, New York City, and Dubai. Her global experience and perspective gives her a powerful lens to reflect on food, trends, and health and wellness. Lorena is a yoga therapist as well as a writer and longtime media professional.

www.considercoco.com

The post Confessions of a Serial Sampler at the Fancy Food Show appeared first on LA Yoga Magazine - Ayurveda & Health.

Reset Your Habits with a New Year, New You Cleanse

Cleansing is a practice that we can integrate into our lives to reassess and reevaluate our relationships with our habits….including our food. According to Avona L’Carttier, who manages the OG cleansing products line Arise & Shine, “A cleanse is a great way to start fresh and to integrate resolutions to live a healthier lifestyle. Some find changing several habits at once works for them. Also, after one has completed a cleanse and is feeling light, bright and energetic there is inner drive to maintain feeling great by eating better.” This may seem challenging, but it is possible to detox with ease.

Any time of the year, anything we can do to feel bright and ignite our inner drive to feel great are meaningful practices.

1. First, Set Your Intention

Connect with yourself to discover your why. Evaluate and investigate your habits and practices. And then set the intention to create and maintain a healthy schedule for yourself during the duration of the cleanse. “Setting the intention to maintain the schedule of a cleanse is a commitment in and of itself,” says Avona.

2. Prepare Effectively to Detox with Ease

Do your research. See if you are ready. Talk to your healthcare practitioner. Choose a cleanse. Arise & Shine offers a guide to the process of cleansing. Gather your supplies. Plan your schedule. Set yourself up for juicing with ease. Be kind to yourself throughout the process.

3. Plan Time for Practice

“Yoga while on a cleanse is a wonderful experience,” according to Avona. During a cleanse, be gentle with yourself. Try a restorative practice and give yourself ample time to rest. Try practices that encourage rejuvenation, such as Yoga Nidra. Meditate and reflect. “In general, cleansing is a good time to rest and tune into your body and spirit in other ways,” says Avona.

4. Go Organic

Avona suggests that people consider incorporating more organic foods into their lives during any cleansing experience. Food activist Zen Honeycutt says, “It’s one of the things I most wish that people who are trying to eat healthy should know. It cannot just be vegan, it cannot just be vegetarian, it cannot just be gluten-free and be healthy, it must also be organic.”

5. Hydrate for Health

We hear about the importance of hydration. This includes minerals and electrolytes. Avona says, “It is essential to ensure that the body has sufficient electrolytes.” Some key electrolytes include (but are not limited to): sodium, potassium, magnesium, calcium, chloride, and phosphorus. Electrolytes are essential for everything from muscle contraction to nerve conduction, allowing us to think clearly, move gracefully, and breathe easily. One way to take in electrolytes, especially during a cleanse, is by making an Alkalizing Vegetable Mineral Broth.

6. Consider Food Swaps for Post-Cleanse Success

Whether we’re talking New Year’s Resolutions or cleansing support, Avona gives the following advice, “Eat as close to the garden as possible and choose minimally processed foods.” After all, “There are heavily processed foods labeled organic that while they may contain all organically grown ingredients they are not necessarily healthy or digestible.” In the quick tips for success on Arise & Shine, whether during the cleanse or while integrating life-long healthy habits, Avona suggests making your own salad dressings and dips.

7. Cleaning as a Practice for Life.

Really doing a cleanse is something that is more than simply a day of juicing. Consider what you would like to receive from the cleanse, how you want to use the practice to jump-start our maintenance routine of a lifestyle of healthy living. You can also try to detox with ease by detoxing your life and taking the space to become more mindful of your thoughts, words, and actions.

However you decide to cleanse, for the New Year and beyond, be intentional and compassionate with yourself throughout the process.

Felicia M. Tomasko

Felicia Tomasko has spent more of her life practicing Yoga and Ayurveda than not. She first became introduced to the teachings through the writings of the Transcendentalists, through meditation, and using asana to cross-train for her practice of cross-country running. Between beginning her commitment to Yoga and Ayurveda and today, she earned degrees in environmental biology and anthropology and nursing, and certifications in the practice and teaching of yoga, yoga therapy, and Ayurveda while working in fields including cognitive neuroscience and plant biochemistry. Her commitment to writing is at least as long as her commitment to yoga. Working on everything related to the written word from newspapers to magazines to websites to books, Felicia has been writing and editing professionally since college. In order to feel like a teenager again, Felicia has pulled out her running shoes for regular interval sessions throughout Southern California. Since the very first issue of LA YOGA, Felicia has been part of the team and the growth and development of the Bliss Network.

www.blissnetwork.com

The post 7 Steps to Detox with Ease appeared first on LA Yoga Magazine - Ayurveda & Health.

Delicious Detox Recipes

The owners of Your Super offer their suggestions for a food-based delicious detox.

Michael: Growing up as an athlete, and playing tennis at the professional level, I felt invincible! That changed when I was diagnosed with cancer at age 24. While recovering and trying to rebuild my immune system, I learned how important it is to fuel your body with a whole food diet.

My Your Super co-founder Kristel, would share her homemade mixes of superfood powders. While taking them, I felt more energized, happier, and increasingly more aware. The more I researched, the more shocked I became to learn of my athletic diet’s effect on the body, and how these nutrient-rich superfoods had been used by indigenous cultures for thousands of years. Why didn’t more people know about this? I made it my personal mission to educate and inspire people to fuel their body with the best natural whole foods. Good nutrition and information should be available for everybody!

Kristel: I knew how to mix up superfoods for Michael, because I had done it with my mom and aunt who are orthomolecular nutritionists. My Mom had been through cancer years prior. I thought, “Well if my mom had it, and Michael had it, I better do everything I can not to get it.” I became a vegan, using these superfoods as the most nutrient-dense part of my diet. This change in lifestyle helped to relieve my eczema (a lifelong struggle) and decrease inflammation in my body. I was inspired to become a certified health coach, studying with the Institute for Integrative Nutrition.

Both: Since starting this program for our family, friends, clients and customers three years ago we have heard SO many success stories and hope to hear the same from you!

Fresh Start Breakfast

While making mixes for Michael’s detox, I knew it was important to use power-plants like organic wheatgrass, barley grass, moringa, and baobob fruit, spirulina, and chlorella which contain important micronutrients such as vitamins A, C, B1-7, B9, B12, E, K, calcium, potassium and iron. All of these greens additionally contain chlorophyll, which cleans the blood and draws materials out of your body, like heavy metals, herbicides, pesticides and environmental toxins. These foods increase oxygen content in your body and promote digestive health.

When becoming vegan, both Michael and I wanted to take in the cleanest available ingredients. We came to love a mix of organic pea protein, hemp protein, moringa, spirulina, and alfalfa. This plant protein mix contains 62% protein, 20 essential amino acids, chlorophyll, vitamins A, B9, B12, C, and iron, calcium, potassium and magnesium. The superfood blends have the perfect combination of macro- and micronutrients, which aid in detoxification and digestion, support repair of the body tissue and the nervous system, and protect cells from oxidative stress.

These blends are now available as Your Super’s Super Green + Skinny Protein

For a delicious morning smoothie (part of the detox program) you may want to try one of these recipes.

Detox Morning Smoothie

1 tsp Super Green
1 TBSP Skinny Protein
Big handful of spinach
1/4 cucumber
2 mangoes
1 orange
1 cup water

*Mix in blender and enjoy!

Detox Morning Smoothie

1 tsp Super Green
1 TBSP Skinny Protein
1 big handful kale
1 mango
1/2 avocado
1 orange
1/2 lemon
1 cup water

*Mix in blender and enjoy!

Detox Morning Smoothie

1 tsp Super Green
1 TBSP Skinny Protein
1 big handful spinach
1/4 cucumber
2 celery stalks
1 (frozen) banana
1 apple
1/2 lime

*Mix in blender and enjoy!

Fresh Start Detox Lunch

We recommend a solid plant-based lunch loaded with nutrient-dense vegetables, healthy fats, and plant protein.
Here are some of our favorite fresh start detox recipes.

Lunch 1

Your favorite salad / lettuce mix
1 avocado
1/4 cucumber
1 cup cooked green peas
1 TBSP pumpkin seeds
1 tsp Super Green

Lunch 2

Your favorite salad/lettuce mix
1/2 cup cooked quinoa
1/2 avocado
1/4 cucumber
Handful of walnuts
1 TBSP apple cider vinegar
1 tsp Super Green

Lunch 3

Your favorite salad/lettuce mix
1/2 cup brown rice
1 avocado
1 shredded carrot
1 cup steamed broccoli
1 TBSP lemon juice
1 tsp cayenne pepper
1 tsp Super Green

Fresh Start Detox Dinner

For the last meal of the day, we recommend a smoothie utilizing our Forever Beautiful Mix. This antioxidant- and phytonutrient-boosting mix contains organic acai berries, maqui berries, acerola cherries, maca root, blueberries and chia seeds.

Additional ingredients such as vitamins A, B3, B6, C, and E, and minerals including iron, calcium, magnesium, and zinc will support removing toxins from the body during your detox. Your skin, hair, and nails will love the extra natural vitamins and minerals! Here are some delicious smoothie varieties:

Dinner Smoothie 1

1 tbsp ForeverBeautiful
1 beet
1 cup mixed berries
1 banana
1 cup coconut water

Dinner Smoothie 2

1 tbsp ForeverBeautiful
1 cup blueberries
2 (frozen) bananas
A handful of cashews
1 cup water
A pinch of vanilla

Mix together in blender and enjoy!

Dinner Smoothie 3

1 tbsp Forever Beautiful
1 cup cherries
2 (frozen) bananas
1 orange
1/4 cucumber
1 cup water

Mix together in blender and enjoy!
We recommend you continue this detox for 5 days.

For our #FreshStart Guide and Detox programand learn more at Your Super Fresh Start Guide and Detox program.

Amy V Dewhurst

To Check Out Amy’s Work Go To; Sense + Color, You Can Reach Her At IG:  Amy_V_Dewhurst  + AmyVDewhurst@SenseAndColor.co #PutYourGoodWhereItWillDoTheMost

www.senseandcolor.co

The post Fresh Start Detox by Your Super Foods appeared first on LA Yoga Magazine - Ayurveda & Health.

Premium Drinks without the Kick are Becoming Increasingly Popular

Wellness, convenience, and premiumization are the critical factors that cause consumers to increasingly purchase non-alcoholic products. According to the 2023 Nielsen IQ Report, sales of non-alcoholic beverages reached $510 million —a notable rise of $121.2 million, which equates to a robust 31.2% growth from the previous year, marking the most significant dollar growth seen in half a decade. Drizly’s BevA Insights Team echoes this sentiment, reporting a 76% spike in sales of non-alcoholic beers and wines on their platform in January 2023 alone, compared to last year. This is  a staggering 152% increase from January 2021, predominantly fueled by members of the Gen Z and Millennial demographics, who are leading the charge towards mindful drinking.

Marcos Salazar, Founder of Adult Non-Alcoholic Beverage Association

Brewing the Adult Non-Alcoholic Beverage Association

We had the pleasure of meeting Marcos Salazar at the final edition of Natural Products Expo East in Philadelphia, and we were intrigued to learn more about his latest endeavor, ANBA (Adult Non-Alcoholic Beverage Association). As a multifaceted social entrepreneur, career coach, community advocate, and business mentor, Marcos is dedicated to fostering significant change and guiding individuals toward making a profound impact. His journey began in hospitality, where his passion for service and crafting memorable experiences took root. These values have driven his career and are fundamental to his current venture to revolutionize the beverage industry, work environments, and business practices.

Today, Marcos operates at the nexus of social influence and consumer patterns, gaining distinctive perspectives on the evolving dynamics of work, commerce, and the non-alcoholic arena.

As the first organization dedicated to adult non-alcoholic beverages, what inspired you to create the Adult Non-Alcoholic Beverage Association in 2021?

In 2019, I started a company called For All Drinks. It was to be an event company in New York City to host non-alcoholic parties and speakeasy karaoke’s. Then COVID hit, so I decided to transition For All Drinks into a media company. I launched the first podcast on non-alcoholic beverages, did many virtual events with all the major brands, and organized giveaways and other marketing initiatives.

Through that process, I was able to familiarize myself with the founders of the leading non-alcoholic beverage companies, and I started to see that there were a lot of other challenges aside from reaching customers, whether they were government or regulatory challenges.

That was really where the idea of the Adult Non-Alcoholic Beverage Association emerged from. I built a nonprofit business plan with my nonprofit background and then sent it to several brands I previously worked with. As a community builder, I knew I could bring everybody together to form the association. I worked with three to four people to build the infrastructure, then recruited an eleven-person board to start the association.

There was a lot of organic growth and exciting innovation, but there needed to be a central resource that could advocate for members and support the category’s growth.

Are there specific codes of ethics brands need to adhere to become a member of ANBA?

Yes, for brands to be accepted, they must sign off on a few things. One is to be respectful, just in general, as a company, to all customers and stakeholders. The second is to be mindful and collaborative with other members; everybody is competing for shelf space and customer attention.

Healthy competition is one of the central values in this amazing industry, where everybody recognizes that we all need to work together to grow the category. The third piece is to ensure that all brands adhere to the highest quality standards when producing the products. We provide many food safety and industry-standard resources to help people produce the highest quality product.

How many members does ANBA currently have in its portfolio?

We have three chapters: the US, Canada, and the UK. We have 90 members in the US and 30 in the UK, and that started this summer, so it’s continuing to grow. Then we have another 45 industry member partners: non-producers, which means service providers, suppliers, and distributors.

What is driving the non-alcoholic beverage sector? Who are the primary consumers?

It’s a confluence of different forces. First and foremost, it’s innovative entrepreneurs. Over the past five years, they have produced new and delicious tasting adult non-alcoholic beverages. Brands have created high-quality beer, wine, spirits, and ready-to-drink cocktails, and now they’re becoming much more available. The second is that there’s been such an emphasis over the past couple of decades on health and wellness and eating mindfully about what we consume from a liquid standpoint. Lastly, there’s a big emphasis on mental health partially being driven by Gen Z and Millennials, who are recognizing that alcohol has a severe negative impact on their physical and mental health. Then you also have boomers and older generations, who are also driving the category, according to a Nielsen report, due to their disposable income. It’s all these kinds of forces coming together at the same time.

According to Global Market Insights, non-alcoholic beverages are expected to grow to $30 billion by 2025; where do you see the most significant category growth?

Beer has been the main driver. It will continue to do so because it’s easy and successful, and the innovation and quality are there. But wine and spirits have been increasing at a greater rate because there’s more diversity of products, and the quality continues to grow. There’s a lot of potential for innovation because people are looking for more bolder and diverse red wines. Others are looking for cocktails and spirits that you can drink. There will be a huge opportunity for growth in those in those segments.

What are your thoughts on establishing pricing for non-alcoholic cocktails/ready-to-drink offerings in bars & retailers? Should they be marketed at the same price point as their alcoholic counterparts?

They will probably be marketed at the same price point or even more expensive. The reason why is it takes much more time, energy, and resources to produce non-alcoholic beverages than their alcoholic counterpart.

There’s a strange perception that the percentage of alcohol equals value and the higher percentage of alcohol, the higher the value. Alcohol is one of the cheapest ingredients for producing these types of beverages. Alcohol is an excellent vehicle for flavor and a great ingredient for killing bacteria, microbes, and many other things.

When you’re working with non-alcoholic beverages, you have to formulate it very highly. If you’re dealcoholizing the product, you end up putting additional ingredients or taking it through a different and extra set of processes that take more time, energy, and money.

ANBA had an impressive presence at Expo East in Philadelphia( Fall 2023). How did you broker this partnership with New Hope Network and the exhibiting brands?

I had been wanting to engage and have a significant presence at trade shows. The categories are too small to have our own trade shows, so how do we connect with existing communities of buyers? How do we scale through partnerships? This was one of New Hope’s major priorities, recognizing that this is the next wave in beverage innovation. Together, we’ve been exchanging many ideas on how we can make these events much more inclusive and ensure that people have a delicious non-alcoholic beverage throughout the conference.

Interestingly, it set the standard for having the first NA Beverage Pavilion at the US trade show. In 2024, we will be at Expo West, Bar & Restaurant Expo, the National Restaurant Association Show, Bar Covent Brooklyn, and Fancy Food Show.

As for the brands present at Expo East, some up-and-coming, new, and innovative brands helped us push the envelope for taste, flavor, and branding.

What resources does ANBA provide to brands and founders?

We’re focused on helping to grow the overall category in the industry. Our advocacy work is partially driven by government affairs, helping members navigate the regulatory environment and advocating for that. We are trying to eventually standardize labeling as well as quality. We also provide a wealth of business resources such as monthly networking and regular business webinars on everything from scaling your business within this category.

We also partner with big data companies and are currently in the process of conducting our own research as well. At the end of January, we will host our first consumer-facing event, which is a Mindful Drinking Fest in D.C., followed by an event in California for Sober October. These are opportunities for members to connect as well as engage with consumers.

With an abundance of non-alcoholic brands across the US & abroad, how did you select your board members?

We had our first board of directors. Starting a trade association is so interesting because usually, they’re decades or one hundred years old. Creating a new one from scratch is always interesting. As a nonprofit, I had to recruit eleven board members to start the association. We wanted to make sure we were diverse on every single level, whether it be company size, different segments of beer, wine, spirits, and ready-to-drink, but also different backgrounds, different ages, and an array of categories. The more diverse people are at the table, the better the outcome.

What is next for ANBA?

We are just a couple years old. We’ve built a solid nonprofit foundation, and the association is on sound footing. We will start taking on much larger projects, some in government affairs, and providing additional resources for members to promote the overall category. Education is vital for us across restaurants, bars, buyers, wholesalers, distributors, retailers, and hospitality. There are so many areas in which non-alcoholic beverages can be a part, and we’re going to start forming more extensive partnerships on those ends as well.

Connect with ANBA

ANBA Website: https://nabeverages.org/

ANBA LinkedIn: https://www.linkedin.com/company/adult-non-alcoholic-beverage-association/

Non-Alcoholic Brands to Watch

At the Natural Products EXPO East in Philadelphia (Fall 2023), the Adult Non-Alcoholic Beverage Association (ANBA) presented eighteen pioneering brands.

Within this impressive array, there were three brands that distinguished themselves as noteworthy for future trends.

Grüvi founders Anika and Niki Sawni

Grüvi

Grüvi Anika and Niki Sawni, the enterprising siblings at the helm of Toronto-based Grüvi, are redefining the non-alcoholic beverage landscape with their award-winning range of craft beers and wines that defy the ordinary. Since its inception in 2019, Anika & Niki have been on a mission to challenge the status quo of the non-alcoholic industry. Their vision? To forge a brand that encapsulates the essence of celebration through a selection of drinks that are as rich in taste as varied, and universally appealing.

Now stocked in over 4,000 locations, Grüvi stands out as the only brand to have clinched gold medals in the non-alcoholic beer and wine categories, a nod to their innovative drive and unyielding dedication to quality.

Anika & Niki state, “We both quickly noticed all the upsides of drinking less, yet it felt difficult to make that transition to a less alcohol-centric lifestyle because we never felt there were alternate options that were consistently appealing. We founded Grüvi to trailblaze a new way to live and socialize with alcohol-free options that could make that transition easier and exciting! As the only brand to offer a wide variety of beer, wine, and sangria, we want people to have an option to enjoy every moment, big and small. With exceptional taste at the heart of our brand, we strive to create an inclusive community that can enjoy beer and wine while valuing their health and well-being.”

Learn More!

Shop Grüvi and Follow @Grüvi

PARCH Founders Ila Byrne and Rodolfo Aldana

PARCH

In 2022, two Diageo alumni, Ila Byrne and Rodolfo Aldana, introduced PARCH, a critically acclaimed non-alcoholic agave spirit founded on the belief that every consumer deserves exceptional, complex adult beverages that benefit humanity and the earth. PARCH, drawing inspiration from the Sonoran Desert’s mineral-rich ecosystem, promises a guilt-free indulgence with 100% plant-based, gluten-free, vegan, and sustainably conscious products.

The brand’s two ready-to-drink offerings include Spiced Piñarita. This smoky and piquant cocktail combines luscious pineapple with spicy cayenne, Weber Agave, mole bitters, and hand-selected desert botanicals. While Prickly Paloma showcases the bitter-sweet pairing of earthy Blue Weber Agave, prickly pear cactus fruit, grapefruit, orange bitters, lime juice, floral-tart hibiscus, and desert flora.

Enhancing the drinking experience, each cocktail is infused with functional herbs and adaptogens such as L-Theanine for immune support, American Ginseng to promote relaxation, and Ashwagandha for stress reduction; all thoughtfully crafted to embrace PARCH’s harmonious ethos, “What Grows Together, Goes Together.” With its expansive reach across North America and surging national demand, PARCH has proven its commitment to its vision of a radically inclusive and aspirational new category of adult drinks.

Anticipation is high for their next release as they unveil the Desert Margarita in Spring 2024. The latest creation is a zestful, tangy, tart trio blend of Mexican lime, orange bitters, and mandarin juice, enriched with the raw flavors of organic blue agave, desert botanicals, and tamarind, setting the stage for what’s sure to be another standout in PARCH’s celebrated lineup of non-alcoholic artisanal creations. Shop parch Follow @drinkparch

Seraphim Social Beverage

Seraphim Social Beverages is an award-winning, non-alcoholic, botanical-infused beverage created by Stephanie Schaich Bricken. From humble roots in her New Jersey kitchen, Stephanie’s homegrown blends caught the attention of culinary experts at Drexel University’s Food Lab for an initial taste. The recognition was followed by a partnership with The Food Innovation Center at Rutger’s University to elevate and scale the brands’ operation.

Seraphim’s flagship selections, Pure Blend Cassia and Pure Blend Cacao, each offer a sophisticated alternative combining the delicate complexity of organic berries, restorative herbs, and select botanicals to craft beverages that rival a fine red in depth and sophistication with only 60 calories in a glass. Driven by a passion for exceptional taste, sustainable practices, and unparalleled drinking sophistication, the vegan-friendly Seraphim Social Beverage redefines the craft of conscious consumption.

Stephanie is dedicated to crafting a non-alcoholic beverage that is sophisticated and flavorful and promotes a sense of wellbeing in body, mind, and spirit. “Drinking wine was causing mood shifts; I was snapping at my family, getting headaches, and feeling unproductive the next day. So, I set out to create an alternative. Each blend is free from added sugars, preservatives, artificial flavors, and colors. Additionally, I took great care to support local suppliers by sourcing bottles locally of the lightest weight material, minimizing our carbon footprint in the process.”

Shop Seraphim Social Beverage  Follow @seraphimsocialbev

Resources for Spirited Drinking Without Alcohol

Interested in embracing mindful drinking throughout the year? NASM-certified wellness coach and Mindful Mixology author Derek Brown’s Mindful Drinking course discusses the role of alcohol in culture and socialization and its impact on wellbeing. Stay updated with Derek’s insights by subscribing to his newsletter, Positive Damage, where inclusivity at the bar is a priority.

To explore and sample an eclectic selection of non-alcoholic beverages, visit Boisson’s brick-and-mortar locations in NYC, Los Angeles, San Francisco, and Miami, coming soon. Seeking a comprehensive guide to non-alcoholic bars, shops, drinks, and more? Visit Laura Silverman’s Zero Proof Nation Directory.

Discover the journey of two ex-French Laundry sommeliers who quit drinking after having kids, share a passion for non-alcoholic beverages, and now want to help you get the most out of your alcohol-free bar cart, wine rack and beer fridge through their ”All The Bitter Blog.”

Lorena Tapiero

Lorena Tapiero is a first generation Colombian-American who has lived and worked in Los Angeles, New York City, and Dubai. Her global experience and perspective gives her a powerful lens to reflect on food, trends, and health and wellness. Lorena is a yoga therapist as well as a writer and longtime media professional.

www.considercoco.com

The post Raising the Bar: Today’s Consumers Toast to Non-Alcoholic Drinks appeared first on LA Yoga Magazine - Ayurveda & Health.

Exploring Food Trends and Meeting Entrepreneurial Innovators

Foundermade Discovery Show is a bi-annual summit held in Los Angeles and New York City featuring brands across the beauty, beverage, food, and wellness sectors. With brands launching products, services, and delicious foods and beverages, here are a few innovative trend-setters I recommend you discover yourself!

Fabalish

BYOB (Bring Your Own Falafel Burger that is) Fabalish does everything around the chickpea. From the chickpea water, Aquafaba, they make the sauces and from the Chickpeas, they make organic and gluten-free baked falafels. Try saying Aquafaba three times, this will make for some great fodder around the grill. Mayo lovers take heed as their Vegan Organic Mayo is a limited release item.

Heritage Kulfi

Not into bringing booze to your next BBQ or potluck, no problem! Heritage Kulfi is a nod to founder, Mansoor Ahmed’s South Asian background, and love of an Indian style of ice cream called kulfi, which is best known for its creamy, velvety, and dense texture. Flavors include Alphonso Mango, Early Grey, Saffron, Rosewater and much more.

Modern Picnic

Whether you are living that hybrid work life or simply want to take your meal outdoors, Modern Picnic’s  chic styles have you covered. With an array of collections to choose from, these Vegan leather bags are functional, sustainable, and practical.

Female Sexual Wellness

At the helm of Vella Bioscience is chief scientific officer, Dr. Harin Padma Nathan who led the research and development of Viagra. Together with Dr. Michael Frid, they both lead on the intersection of science and sexual wellness with Vella’s Women’s Pleasure Serum.

Beia Beauty is a cross between luxury skincare and sexual wellness founded by Brittany Lo whose mission is to shatter the taboo of indulging in oneself.

Generational Wellness

It was refreshing to see brands that were mindful of the next generation of skincare for the youth and college-bound market with the likes of Bette Green ,  Blume, Good For You Girls ,  and Higher Education Skincare.

On-the-Go Wellness

Flight Fud was created by former flight attendant Kaeli Bauman and business and leisure travel enthusiasts, Sarah Peterson and Jamie Renney to address the six effects of flying: impaired circulation and inflammation, fatigue & jetlag, dehydration, suppressed immune system, exposure to radiation and bloating & indigestion. Quench your flying woes with this all-natural travel aid.

Kroma Wellness

Backed by a stellar wellness advisory team, Kroma Wellness founder Lisa Odenweller is most known for founding Beaming Organic Superfood Café’s, known as one of the most respected wellness bars in the country. Their line of products include ethically sourced superfoods, herbs, smoothies, teas and supplements, elixirs, bundle packages, broths, and much more. Check out their recipe for superfood truffles using their products.

Celebrity-Backed Brands

Barcode is a line of functional better-for-you beverages designed for athletes and regular Joes likes us. Founded by NBA star Kyle Kuzma and Mubarak Malik, former Head of Performance for The New York Knicks. Flavors come in Lemon-Lime, Watermelon, and Pinot Noir.

Homecourt is a line of products for the home, created and designed by wait for it… actress Courteney Cox. The products come in four different scents: Cipres Mint, Neroli Leaf, Steeped Rose, and Cece. If you are a lover of all things Rose like I am, the Steeped Rose is a must-have.

East Coast Spotlights

Who doesn’t love a good founder story?

REAL Cookies Connecticut-based longtime friends, Marla Felton and Lauren Berger recently launched their better-for-you cookie brand- REAL Cookies. At first glance, I was attracted to those sweet Yoga Bears on the cookie pack. Lauren, a Yogi and Yoga instructor, explained the bears represent the possibility of balance—the healthy and the delicious—in our everyday lives. Cookies are made with only clean, real and thoughtfully sourced ingredients such as almond and coconut flour, pure maple syrup, vanilla, real fruit and dark chocolate.

They are gluten-free, grain-free, dairy-free, vegan, kosher, and paleo-friendly, and come in a variety of mouth-watering flavors, including: classic chocolate chip, peanut butter chocolate chip, and fresh lemon blueberry. I’m not the only one who thinks their cookies are something special – their Lemon Blueberry cookies recently won a Good Housekeeping Healthy Snack Award for “Best Grain Free Cookie.”

My Dad’s Sauce

I don’t know about you, but pasta and pizza night are year-round. New Jersey-based Calabrian restauranteur, Pat Turano, opened his first pizzeria at the age of 18 and with over 30 years in the industry, his three children decided to bottle the magic sauce they grew up on. We all know that New York City and New Jersey are the holy grail for the best Italian food in the country and even better when the ingredients are nutritious, containing no artificial flavors, preservatives, no sugar added, and gluten-free and vegan-free. You can purchase My Dad’s Sauce through their website or from select retailers throughout New Jersey and New York City.

Lorena Tapiero

Lorena Tapiero is a first generation Colombian-American who has lived and worked in Los Angeles, New York City, and Dubai. Her global experience and perspective gives her a powerful lens to reflect on food, trends, and health and wellness. Lorena is a yoga therapist as well as a writer and longtime media professional.

www.considercoco.com

The post Discovering Food Trends and Entrepreneurial Innovations at Foundermade appeared first on LA Yoga Magazine - Ayurveda & Health.

Letting go is gaining popularity and I LOVE to see it getting air time on reality TV shows lately. However, just because it’s on TV, doesn’t mean it’s being shown how to do correctly. Letting go has to be done in the right way, otherwise it does nothing or causes more harm than good.

Letting Go is a PROCESS

I wrote about letting go and how to clear your energy in my first book and the chapter is exactly 40 pages. It can be simple and it can be complicated. This all depends on you and if you’re really letting go or just going through the motions.

In a reality show my kids were just watching, the women on the show unwillingly and eventually told their past relationship trauma, took a breath, wrote down some intense words on a piece of paper with a marker, balled it up, put it into a fire and took another breath.

That was IT!

That isn’t going to get to the root of the energy, patterns, beliefs or fears. It probably didn’t even scratch the surface for any of the woman there. That’s not going to clear their energy. If anything, it brought it to the surface and now they don’t know what to do with it except keep thinking about it.

3 Steps to Let Go and Free Your Energy

1. Create a SAFE space.

You have to feel safe to actually let go and NOT bring in more negative energy. You can do this by bringing in White Light from top of your head, through your body, into your feet and into the Earth.

2. Let Go.

I mean “Let it Go” so you free your energy, clear your energy, and stop letting it have control over you. You do this by pulling the energy you are holding in specific areas of your body OUT of you like smoke or weeds and let it disappear into God, Universe, Source, the sky, whatever you want to call it.

You may see a block in your energy when you bring the White Light in or you may feel tension in your body in a specific area like your chest, stomach, back of your neck, hips, or shoulder blades. Let go of the stress or tension you’re feeling in your body, past hurts, anything that makes you angry or that triggers you or makes you upset.

• Let the energy go and be free.
• Don’t hold onto any of it or it’ll end up coming back.
• Imagine it disappearing. You can imagine it breaking up into pieces and disappearing into the light in the sky.
• Whatever works for you is fine as long as you are letting it go and you feel the energy physically or energetically leaving you.

3. Refill your energy with POSITIVE energy.

Otherwise, your energetic pattern is to keep finding and putting the same energy you just let go of into that space.

Do NOT skip this step in clearing your energy.

Imagine a soft pastel color filling the space and an “I AM” statement that supports you. For example, imagine a soft pink light coming from behind your chest filling every cell all the way forward. Repeat the some of the following affirmations and/or write your own: I am love. I am safe. I am supported.

Yes, I know you want to know what the pastel colors mean. You can know, but let your intuition guide you on what color is best for you right now, not what color your mind says you need to use.

Pastel color meanings to help you reprogram your energy.

• Pink: Love, pamper, and support for that area.
• Blue: Peace, calm, neutralizes your energy in that area.
• Green: Nurturing, abundance.
• Orange: Support after an intense emotional release.
• Yellow: Rejuvenates you, raises your energy level when you are tired or low energy
• Purple: Supports your energy at a spiritual level.

Keep your “I am” statements to 3 words.

I am ____.

Possible words to use that support you: free, supported, whole, worthy, enough, love, light, peace, calm, free. (Notice I intentionally put “free” in here twice. This is a good one to use!)

Places to Let Go

• Anywhere you feel safe and supported.
• You can go outside. (This is best during the day so you are in the light. In the light we see more light and in the darkness we see more darkness and often pick up more darkness energetically.)
• You can go for a walk or exercise.
• Visit water (lakes, streams, rivers, reservoirs, or the ocean).
• Nature is very helpful in letting go.
• You often want to be alone so you’re not picking up on anyone and their energy.

Notice I didn’t mention journaling or art. If you create something, you have to destroy it as part of the final letting go otherwise it will hold the energy wherever you put it. You’ll also have to do more letting go until you dispose of it to the final place you can take it – like your outside trash can at the street.

Letting Go is a Process

Like I said, letting go and clearing your energy are ongoing processes. I spend a lot of my time and energy in session with my clients helping them clear their energy.

You are here to heal and become whole, so don’t be surprised when you think you’ve let it all go and something else appears. If you’re here, you’re healing. Often the hardest part is knowing what it is time for you to let go of and to release.

Start with the things that are the easiest for you to clear.

Things that you know you’re still holding onto or that are still bothering you. As you become more skilled, you may start to heal things from past life experiences. As my husband says, letting go is like an onion and some layers make you cry more than others. Crying is good too if it helps you let go.

Happy clearing and be free!

Lisa Gornall

Lisa Gornall is a Spiritual Medium, Author, Healer and Coach. She was born with her abilities to become one with your energy which allows her to intuitively clear and balance your energy. Lisa gets to the ROOT of your patterns, beliefs and fears that are no longer working. Since 2002, she has combined her intuitive abilities with healing and coaching. Lisa has coached thousands of individuals to heal their relationships, love their life again and get back to the lifestyle they originally envisioned for themselves – a freedom lifestyle. You can find Lisa at www.lisagornall.com

www.lisagornall.com

The post 3 Easy Steps to Actually LET GO and Clear Your Energy appeared first on LA Yoga Magazine - Ayurveda & Health.

Staying Healthy Wherever You Are: You Can Eat Clean While Traveling

Travel is on everyone’s mind again as the world slowly begins to open up.  In a hot minute, the land border between Canada, where I live, and the United States, will be open again, something no one has been able to say for eighteen months at the time of this writing.

Grand vistas of glamorous locations appeal to our imaginations but not so much what to eat while on the road or in flight. The question of what to eat while traveling can be sweat inducing for many.

How do you Eat Clean while still enjoying your travel experience?

What happens when you get into your hotel room late at night and there’s nothing to eat?

Since I, at one time, travelled out of the country two thirds of the year, promoting my books and retreats, and competing in fitness, I have developed multiple strategies to help you Eat Clean no matter what the circumstances.  Not having clean food on hand was just not an option for me. I had to get solutions fast.

Start with your Carry On.

Today traveling allows you to take a carry-on, on most flights.  That piece of luggage is your secret weapon. A well-planned, well-packed carry-on can spare you lots of frustration when you need nourishment now.  Not for you in flight service!

Wet Wipes

These are life savers. If you use a version that contains Tea Tree Oil, you’ll keep your hands disinfected as well. Tea Tree Oil is extremely toxic for dogs.  If you are traveling with pets, don’t choose this type of wipe.

Carry On Snacks for Clean Eating While Traveling!

Fruits: Fresh and Dried

Pack two small containers of sliced, in season fresh fruit about 3/4 cup each, stones or seeds removed.  Note where you are going, since fruits and vegetables with pits and seeds are not allowed across borders. If you are traveling between countries, even using using a Nexus card, forget any seeded fruits or vegetables. They don’t pass.

But when you’re at the airport, find apples, a fruit cup, or a couple of hard boiled eggs and tuck them into your bag. Pack two to three containers of organic, sulfur-free, dried fruits like dates, figs, prunes or apricots, packed in reusable silicone bags. These are now available  in convenient individual servings, from companies like Sunny Fruit.

Nut Butter

Try packing individual pouches of natural nut butter. These are to be eaten with your dried and fresh fruits.  Good clean options include: Teddie’s, Once Again, Justin’s, Santa Cruz, Wild Friends, Stonewall and Crazy Richard’s. Individual packers of nut butter contain 8 grams of protein. Ideally you’ll want 2 of these to achieve as close to 20 grams of protein as possible.  Be sure to check the label ingredients.  You are looking for a label with only nuts and maybe a little sea salt.  Remember that sea salt is clean food for your adrenals.  Adrenals get taxed heavily while traveling.

Crackers

Another great snack option are Mary’s Crackers packed in a reusable bag or bags (depending on how long you are away).  A single serving of Mary’s is 13 crackers.  You may even take the whole box, just remove the inner package from the box.

Tea for Good Health

They don’t take up much space and can be a lifesaver. Pack a small selection of tea bags to add to a cup of hot water on the plane or anywhere. Pack green, fennel or peppermint tea to support digestion. Try Nighty Night Tea with Passionflower and Hops from Traditional Medicinals, to promote sleep, and Throat Coat for soothing dry throats while traveling.  If your bowels are unhappy during travel, Smooth Move tea is a godsend for achieving relief.

Hot Oats for a Satisfying Snack

Pre-measure servings of hot oats as follows: 1/2 cup dry oats + 1 tablespoon flax and chia seeds each + 1 tablespoon slivered almonds, pumpkin or sunflower seeds + 4 tablespoons hemp seeds for protein. Add an individual serving of nut butter (see above for clean brands) to your oats and ask the flight attendant for 2 cups of hot water.  If you have a Yeti thermos you can ask to have that filled up too.  Toss in some dried fruit and your meal is perfect and ready to go. I add a half scoop of AgeLOC TR90 Greenshake for additional protein and greens.  Pre-measure a mixture of nuts, seeds and dried fruits in reusable silicone bags. Organic, raw, whole and unsalted versions are best. Each serving should measure ? cup. Include a date or two.

Hydration Tips

Traveling dehydrates your body very fast.  You’ll want your own water supply with you at all times.

Pack an empty water bottle with a few drops of colloidal silver and gold already in your bottle.  This supports your kidneys and your immune system during the day of flight or travel.  Ask the flight attendant fill your water bottle or fill it at the airport once you’ve passed through security. A large bottle of water – 500ml – to 1 liter is best to stay hydrated.

Look for fresh green juices at the airport. Some airports have these and some Starbucks in the airport have these too. Check the label for added sugar.  You don’t want ANY sugar of any kind added to these beverages.

On The Go Soup

For late afternoon/ evening flights: Pack a wide mouth Yeti or other thermos with chopped raw greens, shredded carrots, Forbidden Rice Ramen noodles and a heaping tablespoon of miso paste.  Once you’ve arrived at the airport or your destination, fill with hot water and enjoy. Bamboo cutlery is essential so you can eat your meal anytime and anywhere.

More Snack Ideas for Your Carry-On for Eating Clean

• Meat, preferably clean versions.
• Cheese slices or cubes.
• Vegetables: carrots, celery, peppers, fennel (no seeds).
• Muffins – clean versions only.
• Sandwiches

If you are checking a bag.

• One box of Mary’s Crackers.
• 4 pieces of packable fruit: apples and pears travel well. Verify that you can take fruit with you to your destination.
• 4 hard boiled eggs. You can get these in the airport if you’re traveling internationally.
• Tuna in single-serve packets.

Tips to Eat Clean In Your Hotel Room

Try to find a Whole Foods or similar natural food store like Trader Joe’s or Plum Markets. Look for some of the following items.

Fresh Pressed Green Juices

Pick up one for each morning. Keep in mind that even local grocers often have fresh pressed juices. But the key is to only purchase those with a balance of greens and fruit.  Keep your sugar intake to a minimum, and less than 2-4 grams is best.

Fruits, Veggies, and Protein

• Fresh, pre-cut, raw veggies from the salad bar or produce section.
• Look for organic berries, apples and pears.
• Another fave is locally made, organic hummus – look for clean versions.
• Organic fresh ground almond butter – just nuts and salt, nothing else.
• A meal sized portion of fresh salad with apple cider vinegar and oil on the side.
• Pre-cooked/grilled chicken breasts.
• Single Serve plain Greek yogurt like Fage.
• Small containers of plant-based milk to mix with AgeLOC TR90 Greenshake and a Beauty Focus Collagen packet. This can also be acquired at an in-hotel coffee bar.
• Pack your supplements in individual silicone bags for each day.

Tips for Food Safety

Obviously all of this will need refrigeration and here are some solutions.

1. The easiest option, of course, is booking a room with a mini-fridge.
2. Request a mini-fridge upon making your reservation due to the special diet/medication you are on – nearly all hotels will honor this. Food is medicine.
3. Bring along a soft-sided insulated cooler bag that you can fill with ice while in your room.
4. The Cooler Plans from The Eat Clean Diet Stripped will serve you well. Make use of these and your cooler to stay on top of your game.

How to Eat Clean While Dining Out

The most important part of dining out while traveling is to remember that YOU are paying for your food with your hard earned dollars.  You have a right to insist that your money is buying food that enhances your wellness. You can make special requests.  People do it all the time, and it is no longer something to be embarrassed about. In fact, it’s often expected and welcomed.

Look at the menu online in advance.  If there is a way to order online, make a practice run ordering that way.  You don’t have to complete the order and pay.  Just practice placing it.  You might be shocked at the options to substitute your protein, leave off sauces, butters, or even modify the cooking methods.  This will help you feel more empowered to request the food you want, and less like a burden at the table.

Don’t be afraid to ask servers not to bring the bread basket. Not getting that basket isn’t going to decrease the price of your meal, but it will greatly increase your wellness and support your wellness goals.

Don’t be afraid to ask for double something when you have the option to choose more than one side.  You can ask for a double of steamed broccoli prepared without butter to enjoy with your meal.  You do not have to choose two different things.

Beware of Peer Pressure While on a Trip

Other people don’t live in your body.  Often on work trips, we are not surrounded by like-minded people in the area of health and well-being.  You don’t owe anyone an explanation as to why you’re ordering a healthy option.  Stay strong and lead by example.  People are watching you and their teasing is often happening because they really want to be as strong as you are in your convictions regarding your wellness.

Things you can order in a pinch when you end up at a restaurant that does not have a lot of options.

• Grilled Fish (with no butter or sauces) with a double side of veggies or a green salad with oil and vinegar on the side.
• Steak (grilled with no butter or sauces) with a double side of veggies or a green salad with oil and vinegar on the side.
• Scrambled eggs (no butter) and fruit or a green salad with oil and vinegar on the side, just like the French do it.
• Oatmeal with fruit. Oatmeal is even available at drive thru coffee shops. You can add your own toppings from your travel stash
• Hard boiled eggs and fruit or raw veggies.
• Grilled chicken salad with olive oil and vinegar.

Do not be afraid to ask a restaurant to leave off any topping you do not want. Don’t wait and pick it off yourself.  You will eat it.  Just order what you want to consume.

Hydration is Key to Eating Clean While Traveling

This is the most difficult part of travel for me.  It is very important to stay hydrated, but often we avoid it when we are traveling because we don’t want to make frequent stops at the bathroom.  The best way to prepare for this is to make sure you are regularly hydrated in advance, and that your body is well practiced at managing your hydration.

It is OK to carry your own water bottle into a restaurant.  You do not have to order a drink in the restaurant.  Restaurant owners no longer look down on water bottle toters.  Carry your water, and drink it so you can be sure that you have achieved the proper hydration.

Fitness/Leisure on the Road

Resistance bands are easy to fit in your suitcase. That way you can incorporate fitness into the time you have in your hotel room or even at your campsite.  Airpods and a motivational book related to your health or personal growth can help keep you focused on wellness even on your trip. Traveling and Eating Clean can pair nicely if you are well prepared. Bon voyage!

Message Tosca Reno with your questions: support@toscarenomedia.com

Go-To References on Traveling with Food

Reference website for Canadians: https://www.catsa-acsta.gc.ca/en/travelling-solid-food-items Reference website for Americans: https://help.cbp.gov/s/article/Article-3619?language=en_US

Tosca Reno

Tosca Reno is a New York Times Bestselling Author and the Founder of Eat Clean Diet® Revolution and Strike Sugar. https://toscareno.com/

The post How to Eat Clean When Traveling appeared first on LA Yoga Magazine - Ayurveda & Health.

Can our smoothies really help relieve stress? Yes!

There is a reason why all of the pumpkin spice blends are so popular in the fall. Spices like cinnamon and nutmeg are warming and help stimulate digestion in the fall and winter. This smoothie recipe provides a comforting warmth from these spices and can offer some support for stress relief with the addition of powerhouse adaptogenic herbs.

Adaptogens are herbs and foods that have a positive effect on many of the systems in our body. They help serve to balance hormones. Adaptogens also help us cope with stress and anxiety and combat fatigue.

One of my favorite adaptogens is ashwagandha, which I use in this recipe. Ashwagandha is an earthy flavor that blends really well into smoothies. When I use it, I definitely feel more calm throughout the day. Another great adaptogen is maca, which also offers a malt flavor for smoothies in the fall—or any time of year.

Ingredients for Building a Spicy Smoothie for Stress Relief

• 2 tsp ground flaxseed. Flaxseed is an excellent source of protein, fiber, and omega-3 fatty acids.
• 1 tsp Ashwagandha. This adaptogen helps our nervous systems handle the stressful world.
• 1 tsp Maca. Maca is an ancient South American superfood that is useful for balancing hormonal health and increase energy and stamina.
• 1 tsp Functional mushroom blend. Mushrooms help improve cognitive function, boost energy levels, and strengthens our stamina.
• 1/2 tsp Cinnamon. This popular spice is both warming and grounding. It proves a bit of sweetness for flavor. Research shows this even helps regulate blood sugar and reduce insulin resistance. I love how cinnamon contributes to the feel of the holidays and is uplifting any time of year.
• Pinch of Nutmeg. You only need a pinch, because this warming spice can be a little intense. Grounding nutmeg also helps stimulate digestion.
• 2 organic medjool dates. Dates are high in fiber, disease-fighting antioxidants, low glycemic index. (Remember to remove the seeds!) These make a satisfying smoothie sweetener.
• 1 cup of plant-based milk (I used Macadamia). Macadamia nut milk is low in carbs and high in healthy fats.
• Almond butter. I love almond butter in smoothies because it is a great source of protein and healthy fats.
• Handful of ice (if desired). You can also use frozen fruit. Frozen bananas make a great base as well.
• Vanilla. I put a splash of vanilla in my smoothies to add a little more flavor.
• Protein powder if desired.

Blend well! And enjoy!

Experiment with spices in your smoothies in every season and sip on wellness.

Kimmy Saracino

Kimmy is an integrative health coach, actress, voice over artist, and world traveling yoga instructor. Her various interests have led her to many opportunities in connecting with clients all over the country. She specializes in mind-body wellness for even the busiest of travelers. Based in Portland, Oregon, Kimmy continues to teach both online and in the studio with “Yoga On Yamhill.”  For more information, or to work directly with Kimmy, please visit her online:

kimmysaracino.com

yogaonyamhill.com/kimmy-saracino

IG: @kimmy.saracino

www.kimmysaracino.com

The post Spicy Smoothie for Stress Relief appeared first on LA Yoga Magazine - Ayurveda & Health.

Cool off with Adaptogenic Iced Tea Recipes

Summer is in full swing and the only thing running hotter than the soaring temperatures is our quest to stay cool. Enjoying leisurely sun-filled days is what we’ve all been looking forward to, but the summer heat breeds an endless need for refreshment. And what’s more revitalizing than a cold, crisp glass of iced tea on a scorching hot day? Packed with flavor and a heaping dose of health benefits, herbal iced tea provides the perfect recipe to beat the heat.

Don’t stop there! Why not add relaxation to refreshment? Making your own herbal iced tea is simple, healthier than most drinks on the shelf, and lends opportunity well beyond quenching thirst to harness the power of plants. Consider using teas formulated with adaptogens like Tulsi, also known as Holy Basil – used for thousands of years in Ayurvedic medicine for its broad range of benefits promoting overall well-being. Adaptogenic herbs help the body adapt to physical, mental, and environmental stressors. Recent studies on the benefits of Tulsi reported significant reduction in anxiety and stress levels as well as improvements in mood and cognitive function. Tulsi could prove to be just what you need to find the summer R&R you’ve been waiting for!
Add some fun to your summer sips with these inspiring creative recipes to get you started.

Iced Tea 101

To get the most refreshment out of your iced tea, we have a few recommendations:

• Double the strength of your brewed tea – if you normally use two bags, use four and brew with the same amount of water.
• Steep for 5-10 minutes or longer to extract the flavor and herbal benefits. For optimal results, cover while steeping.
• Remove tea bags when finished steeping and allow tea to cool to room temperature. Refrigerate if desired.
• Choose any flavor you like, but our favorite summer flavors are Tulsi Peppermint, Tulsi Hibiscus and Tulsi Raspberry Peach – fun flavors for maximum refreshment!
• Add a bit of style to your tea sipping with a fresh mint leaf garnish or some citrus slices.

Tulsi Peppermint Ice Cubes

These little treats are the ultimate cooling refreshment! Brew Tulsi Peppermint tea to your desired strength. Let the tea cool to room temperature and pour into ice trays. Add a leaf or two of fresh mint to each ice cube, then freeze. Add a kick to plain water or enhance your beverage of choice with a hint of mint to these frozen treats.

Ingredients

• Approximately 2 cups of Tulsi Peppermint Tea
• 3 or 4 springs of organic fresh mint
• 1 or 2 ice cube trays

Tulsi Chai Creamsicle

This deceptively indulgent, creamy, dreamy blend of coconut milk and traditional chai flavors is sure to spice up the dog days of summer while cooling you down.

Ingredients

• 2 Tulsi Masala Chai tea bags
• 1 14-oz can of coconut milk
• 1-inch piece of ginger, peeled and sliced
• ½ tsp vanilla extract
• 1-2 Tb maple syrup

(makes 4-6 popsicles)

Directions

Place Tulsi Masala Chai tea bags in a small saucepan with coconut milk and ginger. Bring to a gentle simmer, then remove from heat and steep for at least 5 minutes. Remove tea bags and ginger. Stir in vanilla and maple syrup to taste.
Let cool, pour into popsicle molds and freeze. Alternatively, you can pour the chilled mixture over ice and enjoy as a creamy, dreamy, iced tea alternative!

Tulsi Electrolyte Drink

Want all the flavor, electrolytes and hydration, but not the overwhelming sweetness of a sports drink? Try this DIY sports drink that features adaptogenic Tulsi. Feel free to adapt this recipe using any flavor of Tulsi tea you like.

Ingredients

• 2 Tulsi Ashwagandha tea bags
• 1 cup boiled water
• 1/8 tsp fine Himalayan pink salt
• 1 tsp pure maple syrup or raw honey
• ¼ c coconut water
• 1 tsp fresh lemon juice, or to taste

(makes 1 serving)

Directions

In a large mug, pour boiled water over tea bags and let steep for 10 minutes. Remove tea bags, mix in salt and maple syrup or raw honey while still warm. Add coconut water and lemon, chill and enjoy!

Tulsi Lemon Ginger Tea-tini

When the sun sets, spice up the night with a classic combination of Lemon and Ginger in this simple but delicious mocktail that’s sure to impress any dinner guest.

Ingredients

• 2-3 Lemon Ginger tea bags
• 2 cups boiled water
• 2 Tb fresh squeezed lemon juice
• 1 Tb agave or honey
• ½ cup chilled sparkling water
• Fresh basil leaves, lemon slices and candied ginger for garnish

(makes 2 servings)

Directions

In a mug, pour boiling water over tea bags and let steep for 5-10 minutes and remove tea bags. Stir in agave or honey while still warm and let cool. Stir in lemon juice and pour evenly into two cocktail glasses. Add ice cubes and top with sparkling water. Tear basil leaves to release the essence and place with lemon slice and candied ginger on top for garnish. This is a perfect way to celebrate mocktail hour!

Kat Wiranowski

Kat Wiranowski is ORGANIC INDIA USA’s Director of Brand & Retail Marketing. She is an outdoor enthusiast, wellness advocate and an avid tulsi tea drinker.

www.organicindiausa.com

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Take Back Control and Declutter! Declutter Your Mind, Body, Soul, and Space

If you feel like you’ve lost motivation and spend your days reactively coping with overwhelming thoughts, it’s time to take back control and declutter your mind, body, soul, and space. 

Raise your hand if you ever feel like you’re sinking under the waves of anxiety and chaos.

You’re not alone. We all feel like that when we allow control over our own lives to slip away with the expectations of everyday existence.

You always have the option to be in control of these things, and I know you have it in you to face this.

However, it does take some willingness to work on yourself. Change doesn’t spring out of anywhere or get handed to us on a sustainable bamboo platter. So, are you ready to create change? Are you ready to make a commitment to yourself?

Let’s do this!

Mind, Body, Soul, and Space

That’s my tag line as a life coach – “Coaching to Declutter Your Mind, Body, Soul, and Space.” Why? Because in my personal and professional journeys as a woman, human, partner, psychologist, coach, and yoga teacher (to name a few of my roles) I figured out caring for your whole being is the only way to truly take control of your life.
When we have too many energy drainers pulling at us from every direction, it’s time to declutter more than your closet.

Mind

A cluttered mind is one that isn’t taking orders from you anymore. Thoughts dive and swoop about with no real direction, making you dizzy.

Your thoughts do not have to be in control of you. You get to be the one in charge.

That takes awareness of what your thoughts are and where they come from. Then it takes a willingness to change them.

Body

A cluttered body is one that has been ignored. The mind-body connection is real. When we ignore our physical health, it shows in all areas.

Nutrition, movement, sleep, hydration, taking prescribed medications or supplements regularly, and avoiding toxins like alcohol and drugs are the foundation of a healthy body.

Set yourself up for success. Create sustainable goals that are clear and concise. Don’t try to do what your neighbor is doing, do what works for your body.

You have the answers inside of you. But you have to quiet down the internal noise, listen, and trust.

Soul

A cluttered soul is one that isn’t being fed and is buried under layers of pain. Care for your inner being. Give yourself self-love, self-validation, and self-care. Use meditation, prayer, downtime, family time…whatever feeds your soul.

This is different for everyone. An introvert will need more quiet time with minimal sensory input. An extrovert will need time with other people. One person may love massages and another may hate being touched.
As I’ve already said, you have to listen to what you need.

Think about what comes to mind when you hear the phrase “feed your soul.” Not what you think you’re supposed to think, or what you imagine some yogi on a mountaintop would think.

What is it that your heart needs?

Space

A cluttered home is a red flag to warn you that your life is not in balance. There is a deep connection between caring for the space you live in and caring for yourself.

I found this out first hand when I went into a fit of decluttering and organizing in my own home a few years ago. At the beginning of that experience, I truly hated my kitchen and most of my home.

Then three months and a lot of work later I stood in my kitchen after having done my new morning routine of emptying the dishwasher and wiping down my sink and counters and smiled. I felt relaxed, happy, and proud.

Your home reflects how you feel and how you feel is reflected in your home. This is where you live your life. This is where you spend time with loved ones. It’s where you sleep and eat. How can you possibly have whole-being health without a healthy home?

You are your home and your home is you.

Taking Back Control

This is your life. Own it.

Revisit those four areas of life: Mind, Body, Soul, and Space. How will you take charge of each of them instead of feeling helpless in the face of change?

Declutter Your Mind

Decide how you are going to view things. Choose whether you will have a positive outlook or a negative one. This is in your control. Be intentional with your thoughts.

Action-forward thinking is a good place to start. “I am finishing this” instead of “I’m going to try to finish this” gives your brain the message that you’re already succeeding.

Let go of language that includes the word “should”, which implies expectations that have no basis in reality.

Give yourself permission to not shit-talk yourself inside your own head. Pain and fear, caused by that sort of thinking, are short-term motivators and long-term invalidators. Pleasure, like how you feel when you validate yourself, have empathy for yourself, and encourage yourself, is the long-term motivator.

Work on awareness of what you think and say and allow yourself to become more intentional with your words.

Body

Eat some veggies, drink some water, take some Ashwagandha, and get that booty moving!

What foods make you feel the best? Which ones leave you feeling bloated and gross? Eat more of the first category and less of the second category.

How much sleep do you need? Plan for that amount (not more or less) and create a routine around what time you will be going to bed at night and rising in the morning.

How much water are you drinking? I bet it isn’t enough. I find the majority of people are drinking about half of what they need.

The general rule is half of your body weight in ounces every day.

What kind of body movement do you like? Hot yoga? Yin yoga? Walking, running, swimming? Pilates, barre, or cardio kickboxing? Whatever your jam is, go get it.

Soul

Nourish your soul. You are the only one who knows what that means to you.

Take some time to sit with the question “What do I need?” Sit somewhere comfortable, close your eyes, place one hand on your heart (heart chakra for love and trust) and one on your forehead near the space between your brows (third eye chakra for intuition), and breathe.

Let the answers flow through you. Notice if you keep pushing them away because they aren’t what you want to hear or what you expected to hear. Notice when a thought feels like the tumbler in a safe lock falling into place.

Space

Take a look around your home. How does it make you feel? Open and free? Stuck and depressed? Anxious and chaotic? Peaceful and sleepy?

How do you want to feel?

Take each room one by one and identify how you want to feel in that room. Identify what is stopping you from feeling that way right now. What is draining your energy in your home instead of supporting you? Begin to create a plan to move toward your goals for each space.

Now, take action.

Live Honestly

To create these changes, you will need to be honest with yourself. Do not lie about what you need because it is different from what someone else is doing, or it’s inconvenient, or it feels too indulgent.

Give yourself permission to open up and listen to your mind, body, soul, and space. When you do, you will hear the answers.

Live the life you deserve.

Kate Evans

Kate Evans is the owner of Soulful Space, a virtual life coaching and decluttering company. Kate helps overwhelmed women declutter their lives and homes. She has worked in the field of psychology since 2004, is an RYT-200 certified yoga teacher, and a writer currently working on a book bringing self-help and decluttering together for lasting change. To learn more about Kate, the work she does, and to read her weekly blog for your mind, body, soul, and space, go to www.soulfulspacecoaching.com. Kate can also be found on Instagram and Facebook @soulfulspace.coaching.

www.soulfulspacecoaching.com

The post Declutter Your Mind, Body, Soul, and Space appeared first on LA Yoga Magazine - Ayurveda & Health.

What Can You Do with Mason Jars? Everything of Course!

Let’s all get our DIY hats on and take a walk down Mason Jar Lane…

A Vase of Flowers

DIY Mason Jar Candles

We are on our way to quite the lovely tablescape here…

Drinks at Home or Outdoors in Mason Jars

Thankful for Mason Jars

Dana Jean Costantino

Dana Jean Costantino is looking forward to continuing to grow within the Yoga communities of NYC and LA as a balance to her career in advertising. IG @danajeanyoga

The post 4 At-Home Uses for Mason Jars Beyond Canning appeared first on LA Yoga Magazine - Ayurveda & Health.

Real Vitality Tonic and Training Your Taste Buds

The Real Vitality Tonic is a warm, raw apple cider, cinnamon, and ginger drink. Start a program by drinking this for eight days after your first meal of the day and again with your other meals.

Real Vitality Tonic Ingredients

1 cup hot water
1 tablespoon raw unfiltered apple cider vinegar
1 teaspoon fresh lemon juice
1/4 teaspoon ground ginger
1 cinnamon stick

Directions

Combine all the ingredients in a mug and let steep for a few minutes. Sip after your first meal each day. Feel free to have a second cup later in the day, if you like, and save that cinnamon stick!

Learn How to Train Your Taste Buds for Health

You can train your taste buds and set yourself up for enjoying healthy, nutrient-dense, plant-based foods. Learn how to train your taste buds.

The Cookbook: Eat Like You Give a Fork

From EAT LIKE YOU GIVE A FORK: The Real Dish on Eating to Thrive.  Copyright © 2019 by Mareya Ibrahim and reprinted with permission from St. Martin’s Griffin.

Mareya Ibrahim

Mareya Ibrahim is an Author, Chef, and the Founder of Eat Cleaner. Text FITFOODIE to 22828 to get her free 7-Day Reset and more information about the book, Eat Like You Give a Fork: The Real Dish on Eating to Thrive: eatcleaner.com.

www.eatcleaner.com

The post Boost Your Health with the Real Vitality Tonic appeared first on LA Yoga Magazine - Ayurveda & Health.

You CAN Train your Taste Buds to Enjoy Veggies!

Without exception, everyone wants to feel their best and thrive, yet the path to this state of nirvana is highly debated with all of the quick-fix diets out there. In my over 26 years of experience in the food world, I’ve found there to be one essential strategy that is frequently ignored: Having a good set of taste buds. You can train your taste buds to make choices to support eating a variety of nutrient-dense foods.

As a health coach, if I tell you start eating as many green veggies as you can, it might bring you to tears if you have never been able to stomach spinach. You have to begin by changing what you crave, and the way is through your mouth. If you build your house with powerful nutrition, you set up a proverbial fortress, guarding against oxidation, degenerative disease, and atrophy.

Can you Choose Broccoli over Brownies?

Imagine choosing broccoli over brownies? Carrots over cake? Kale over potato chips? It’s possible. There is a process to firm up those flabby taste buds. Your palate is pretty much set by the time you’re five years old, and if you’ve grown up eating tons of sugar and refined, processed foods, chances are you were left to languish in the land of colorless foods, such as hot dogs, mac and cheese, hamburgers, fries, and pancakes. Blame it on your parents.

The good news is that it’s never too late to rotate your plate and train your taste buds. Reconditioning your palate to crave health-boosting foods is a formula. Taste buds are highly complex structures. Thousands of them respond to temperature, and the physical sensations from food or drink coupled with smell send signals to the brain and ignite a perception—savory, sweet, acidic, acrid, bland, salty, balanced, and the range in between.

Conditioning Your Taste Buds

The average person is born with about ten thousand taste buds, which explains why certain foods may taste stronger to children and why accepting different flavor profiles can be so challenging. Just like muscles, those taste buds need to be conditioned, tested, and strengthened so they can take on abroad spectrum of those flavors.

This doesn’t mean you have to quit the less-healthy foods you love cold turkey. It simply means you’re diversifying and developing a taste for more nutrient-dense sustenance. Flexing your taste buds means retraining them with the same focus and energy that you would use if you were strength training at the gym.

By developing a taste for the sour, bitter, and umami—that fifth taste profile that is often described as meaty or savory and results from a combination of amino acids—you’ll learn to love foods such as spinach and other nutritious greens, celery, seaweed, citrus, mushrooms, and tomatoes, which will forever change how you eat and will help you naturally fight disease.

You can transform how you build your meals, reset your taste buds, and refine your waistline to head into a new decade, armored up.

Get Your Taste Buds Back on Track

1. Build your plate starting with non-starchy veggies.

Any of the veggies from my “All You Can Eat Buffet” are suggested. (Some of these include artichokes, bell peppers, broccoli, Brussels sprouts, cabbage, fennel, leeks, turnips, and more.)

2. Start in the morning with good quality protein and mostly plant-based fat, and avoid sugary foods to stabilize your blood sugar.

This can include any of my egg dishes, chia seed pudding. (Yes, you can have pudding for breakfast!), or smoothies made with mostly green veggies and a handful of low-glycemic fruit like berries and apples.

3. Combine protein, fat, and complex carbs in every meal.

Focus your meals on bitter, sour, and umami flavors.

4. Eat smaller reconditioning meals every 3 to 4 hours.

Eating smaller meals to keep your energy high, rev your metabolism, and sustain your blood sugar so you never feel hungry.

See the Taste bud Reconditioning Flights (in Eat Like You Give a Fork) for more. The flights include at least five bites or sips of the following ingredients daily for eight days: tomatoes, mushrooms (other than white button), dark leafy greens, celery, avocado, and toasted seaweed. Non-meat eaters also include at least one of the following: quinoa, seaweed, pickled foods, tempeh, miso, edamame. Meat and seafood eaters can also include items listed in Eat Like You Give A Fork.

5. Enjoy at least one raw or mostly raw meal a day.

This helps you get the maximum benefit out of your nutrients, enzymes, and probiotics without cooking them off.

6. Drink the Real Vitality Tonic.

The Real Vitality Tonic is a warm, raw apple cider, cinnamon and ginger drink. Drink this for eight days after your first meal of the day and again with your other meals.

Drink cold water in between meals instead of with your food.

7. Give your full focus to your food.

Sit down, put aside the technology and eat slowly, tasting every bite and knowing each forkful is building your house to greatness. This is your time to fall in love with flavor again.

Mareya Ibrahim

Mareya Ibrahim is an Author, Chef, and the Founder of Eat Cleaner. Text FITFOODIE to 22828 to get her free 7-Day Reset and more information about the book, Eat Like You Give a Fork: The Real Dish on Eating to Thrive: eatcleaner.com.

www.eatcleaner.com

The post 7 Steps to Train your Taste Buds for Health appeared first on LA Yoga Magazine - Ayurveda & Health.

Mocktail Photo by Jamie Mok

Plant Based Inspirations for the Kitchen

Trendy can be both healthy and delicious. These 3 plant based recipes are tasty and represent some of the top 10 food trends we’re currently tracking. Try experimenting in the kitchen with fresh plant based ingredients. Mix and match colorful and nutritious drinks and side and main dishes.

Jamie Mok with Mocktails

Kiwi Rosé Kombucha Spritz

Mocktails can deliver fun in a glass without the alcohol. Try a no-proof Rosé!

Ingredients

2 kiwis
1/3 cup crushed ice
6 oz GTS Rosé kombucha
Few fresh mint leaves
2 tsp organic dried rose petals
1 tbsp pomegranate seeds
1 lime

Directions

Peel kiwis.
Cut one kiwi in half and thinly slice for garnish.
Purée the remaining kiwi with ice, mint leaves in a blender.
Pour kombucha into blender for a quick pulse.
Pour into glasses, top with a squeeze of lime and garnish with kiwi slice, pomegranate seeds, rose petals, mint leaves.
Makes 2 mocktails. Cheers!

Plant Based Tempeh Photo by Jamie Mok

Toaster Oven Tempeh

Preheat to 425F
Cut an 8-ounce block of tempeh into one inch cubes.
Prepare a pot of boiling water to place tempeh in a steamer for 10 mins.

Make the marinade:

1 tbsp soy sauce, tamari sauce, or Braggs liquid aminos
1 tbsp rice vinegar
1 tbsp water
1 tsp maple syrup
1 tsp avocado oil

After tempeh is done steaming, transfer to a bowl and pour marinade over it and let it sit for at least 10 mins or longer.
Transfer tempeh to a lined baking sheet and pop in the oven for 20 min, turning cubes half-way through.

Plant Based Taco Photo by Jamie Mok

Vegan Avocado Crema

In a food processor, blend:

1 large avocado
2 cups fresh cilantro
1/4 cup avocado oil
1/2 cup water
2 Tbsp apple cider vinegar
1 roasted jalapeño
1 medium lime, juiced
1 garlic clove
1/4 red onion
1/4 tsp sea salt, black pepper, cayenne pepper

Combine everything in a food processor and blend.
Enjoy on tacos, as a dip with tortillas chips, crackers, and veggies or as a salad dressing!

Jamie Mok

Jamie Mok, MS, RD, RYT is a Los Angeles-based dietitian, nutritionist, and yoga teacher who practices nutrition therapy at Memorial Care Long Beach Medical Center and teaches weekly yoga classes at Purple Yoga in Long Beach. In her “between time,” Jamie is on her yoga mat developing her personal practice, in the kitchen whipping up something fresh, and snapping photos for her Instagram feed @the_yogini_rd, and exploring the LA restaurant and food scene one bite at a time. Learn more on her website www.jamiemok.com

 

www.jamiemok.com

The post 3 Plant Based Recipes That Trend toward Tasty appeared first on LA Yoga Magazine - Ayurveda & Health.

How Food Trends Can Inform Your Meals

The beginning of the new year is always buzzing with conversations around health, food, and fitness. While most diet fads get a hard eye roll from nutrition experts, there are some optimistic trends and others that are intriguing enough for more convo. Here are 10 food and nutrition trends that’s catching our attention in 2020.

1.Plant-Based Meals

The rising trend towards plant-based eating has driven food companies, distributors, and restaurants to offer more plant-based options for health- and environmentally-conscious consumers. Different from vegan and vegetarian, plant-based eaters adopt a flexible diet approach that mostly consists of plant-derived foods and minimal, if any, animal-derived foods. Culinary innovators are elevating the plant food scene by revamping recipes and menus to please a variety of palates. The expanded options we have available today are helping people make a delicious and seamless shift toward healthier eating.

2. Sustainability

When it comes to sustainability in food, it’s about more than just eco-friendly packaging. There are industry-wide innovations that are reducing the impact of food production on the environment. At the same time, everyone from farmers to consumers are concerned about supporting the welfare of humans, animals, and the ecosystem. Some examples include sustainable seafood and regenerative agriculture for ecosystem health. Food companies are becoming more and more creative by creating delicious snacks, cereals, and even flours from upcycled fruit, vegetables, and grains. This movement in the food industry is on a mission to be one of the sustainable solutions for the health and well-being of the future that tastes great today.

3. Grain-Free Flours

Move over wheat, there are new flours mixing up the baking game! Shelves, bulk bins, snacks, and even your favorite baked goods are filled with a variety of grain-free flours made from fruits, vegetables, nuts, and legumes. We can bake with flours that include coconut, cauliflower, almond, and chickpea. This trend promotes nutritional diversity, adds fiber and protein from different plant food sources, and provides options for anyone with food allergies or intolerances.

4. Adaptogens

Adaptogens are a category of medicinal herbs, roots, and mushrooms used in ancient traditions around the world. Adaptogens support a number of physiological processes in order to bring the body back to homeostasis (balance) and are used to help the body handle the effects of various stressors. The purported physiological benefits include reducing stress and anxiety, increasing energy, and boosting immunity.

While there are few long-term clinical studies, the past 10 years has seen an expansion of interest in adaptogens by the scientific community, which is accompanied by more research. Chances are you have seen popular adaptogens such ashwagandha, reishi, and ginseng on social media, in specialty health food stores and smoothie shops. And you will see more of them this year.

5. CBD-Infused Foods

The cannabis industry is definitely going through a growth spurt. The variety of products that have made their way onto market shelves and restaurant menus is at an all-time high. CBD, aka cannabidiol, is a non-psychoactive, natural substance in the cannabis plant. Studies confirm its medicinal effects including reducing pain, decreasing anxiety, and improving insomnia. As more research is published on its safety and efficacy, we can anticipate a wider range of CBD-infused foods and beverages.

6. Mocktails

More people are realizing that it’s possible to enjoy an active social life without alcohol that’s also fun and delicious! The “no proof” space is growing among consumers seeking a wider variety of non-alcoholic drink options. Keep an eye out as more restaurants and bars offer a larger menu of creative non-alcoholic drinks featuring fresh-pressed juices, infused syrups, and specialty waters that are adorned with organic fruit, flowers, and herbs.

7. Collagen

Collagen is a protein that is found throughout the body in connective tissues, such as tendons, ligaments, and skin—essentially everything that holds us together. Although people around the world have been making homemade bone broth for generations, these days we’re smitten with dietary collagen. Collagen consumers are looking for glowing skin, hair, and nails; pain-free joints; and natural remedies for gut health. These are only a few of the purported health benefits of collagen.

Despite a lack of scientific evidence and concerns over contamination of supplements, there’s massive anecdotal conviction that dietary collagen holds promise. As the curiosity for dietary collagen continues to grow, expect to see more of everything from bone broth to collagen supplements hitting the shelves this year. Also be on the lookout for vegan or plant-based supplements that allow for easy intake of some of the minerals and nutrients that are the building blocks for collagen production.

8. Nootropics

Found in notoriously healthy foods like salmon, blueberries, and green tea and coffee, nootropics are substances that are suggested to support brain function and enhance mental performance including memory, learning, focus, mood, concentration, processing, motivation, and attention. There is a good deal of research on the positive effects of some nootropics including omega-3 fatty acids, flavonoids, L-theanine and caffeine on brain health. Yet the body of research supporting the benefits of some of the other nootropic dietary supplements are limited.

Nevertheless, nootropics have made their way into beverages and foods like chocolate and honey, and appeal to the high-achiever who wants food that boost brain performance and support fast-paced lifestyles.

9. Eating for Gut Health

Fermented foods like kimchi, sauerkraut, kefir, kombucha, and yogurt are rich sources of probiotics. Probiotics are beneficial bacteria that promote the integrity of the massive community of microorganisms that live in our digestive tracts–the community commonly known as the gut microbiome.

Taking care of the microbiome includes adding prebiotics to a daily diet. Prebiotics are the non-digestible fibers found in plant foods such as banana, onion, garlic, beans, and peas. Prebiotics feed the so-called good bacteria, improving the balance of our gut microbiome. Foods that support gut health are gaining popularity, as we learn more about the gut-brain axis and the important role diet plays in our physical, mental, and emotional well-being.

10. The Anti-Diet Trend

The anti-diet movement has spread like wildfire across the health and wellness space. Unlike most trends that come and go, this one is sticking around. Breaking free of old ways of thinking, the anti-diet movement opposes deep-seated food rules and restrictions and weight-centric obsession of “diet culture.” The anti-diet, or non-diet approach is founded on principles of Intuitive Eating and behaviors that respect our bodies and promote health at every size. This powerful non-diet approach takes us out of a “diet culture” mindset and back into our own bodies where we, our greatest teachers, are in the driver’s seats of our own health and well-being.

Keep up with Food Trends that Work for You

Now that you’re up to speed with the latest trends in food and nutrition, hopefully everything from grocery shopping, eating out, and reading news headlines and social media feeds will seem less confusing and more interesting! Listen to the feedback from your body with everything that you eat. Seek out personalized advice from a trained dietitian nutritionist (RD/RDN) with expertise to fit your specific needs. Before starting any dietary supplement, confer with your primary healthcare provider or a trained dietitian nutritionist to be sure it’s safe and beneficial for you.

Jamie Mok

Jamie Mok, MS, RD, RYT is a Los Angeles-based dietitian, nutritionist, and yoga teacher who practices nutrition therapy at Memorial Care Long Beach Medical Center and teaches weekly yoga classes at Purple Yoga in Long Beach. In her “between time,” Jamie is on her yoga mat developing her personal practice, in the kitchen whipping up something fresh, and snapping photos for her Instagram feed @the_yogini_rd, and exploring the LA restaurant and food scene one bite at a time. Learn more on her website www.jamiemok.com

 

www.jamiemok.com

The post Top 10 Food Trends for 2020 appeared first on LA Yoga Magazine - Ayurveda & Health.

How to Detoxify and Set up a Cleanse

There are many moments in life when we can evaluate and reevaluate our lives, and to seek out fresh starts. We can clear out the clutter in our homes, examine the content of our thoughts in our meditative practices, and turn our attention to the workings of our inner bodies, to the biochemistry of what we eat and what we digest. We look to these times to integrate habits that promote health and well-being on a daily basis. When we want to detoxify, it’s important to be intentional to experience a successful cleanse.

According to Avona L’Carttier, who manages the popular and effective Arise & Shine cleansing products and protocols, “Cleansing is a great way to start fresh and to integrate resolutions to live a healthier lifestyle.” Avona says, “Many find that cleansing can help mental clarity and mindfulness. Meditation becomes a deeper experience; visualization becomes easier. The energy and flexibility that comes with regular cleansing and eating better encourages exercise. Yoga while on a cleanse is also a wonderful practice.”

If part of your intention-setting for the new month, year, and decade include letting go at any level, setting the intention for a cleanse is in and of itself a powerful practice of commitment.

When you decide to complete a cleanse, make sure to follow these suggestions.

5 Practices for a Successful Cleanse

1. Take Your Pre-Cleanse Seriously.

After a bender, you may have made a resolution to yourself to change your habits—immediately—but cleansing isn’t the kind of activity that benefits from a dive into the proverbial deep end. Implementing a thoughtful pre-cleanse routine prepares all aspects of the self for the experience. Avona says, “Pre-cleansing is very important as it signals the body for a change. Those who follow the pre-cleanse process have much better success throughout. It is essential to ensure the body has sufficient electrolytes.”

2. Stay Hydrated.

Hydration is essential for good health. Drinking enough pure water as well fresh, organic vegetable juice and alkalinizing vegetable mineral broth maintains cellular hydration and supports cleansing.

3. Follow Instructions.

When you choose a cleanse, consult with your healthcare providers, follow the protocols, and be intentional with your shopping lists and your meal plans. A cleanse isn’t the time to go rouge. There are many tried and true products on the marketplace, such as Arise & Shine.

4. Transition Gently After a Cleanse.

Following a post-cleanse protocol allows the body to happily transition back to a regular diet and assists in re-establishing healthy bacteria and gut flora. Check this out more about this super greens supplement.

5. Keep Your Habits Healthy.

Avona emphasizes that we enjoy the long-lasting effects of a cleanse if we follow healthy habits on a long term basis. She says to consider a diet of organic foods to maintain the benefits for your body. Eat as close to the garden as possible with minimally-processed foods.

Learn more about Arise & Shine at: ariseandshine.com.

Felicia M. Tomasko

Felicia Tomasko has spent more of her life practicing Yoga and Ayurveda than not. She first became introduced to the teachings through the writings of the Transcendentalists, through meditation, and using asana to cross-train for her practice of cross-country running. Between beginning her commitment to Yoga and Ayurveda and today, she earned degrees in environmental biology and anthropology and nursing, and certifications in the practice and teaching of yoga, yoga therapy, and Ayurveda while working in fields including cognitive neuroscience and plant biochemistry. Her commitment to writing is at least as long as her commitment to yoga. Working on everything related to the written word from newspapers to magazines to websites to books, Felicia has been writing and editing professionally since college. In order to feel like a teenager again, Felicia has pulled out her running shoes for regular interval sessions throughout Southern California. Since the very first issue of LA YOGA, Felicia has been part of the team and the growth and development of the Bliss Network.

www.blissnetwork.com

The post 5 Tips for a Successful Cleanse appeared first on LA Yoga Magazine - Ayurveda & Health.

The French bakery Ladurée is famous for their iconic double-decker pastel-hued macaroons. Their Beverly Hills bakery and restaurant occupies an airy and welcoming space on Beverly Drive. On September 26, Ladurée released their new plant-based menu in collaboration with renowned Chef Matthew Kenney. The Beverly Hills location is now Ladurée by Matthew Kenney with a full plant-based menu.

Ladurée USA co-president Elisabeth Holder Raberin reached out to Matthew to change the world one vegetable at a time. ‘

The teams at Ladurée and Matthew Kenney Cuisine collaborated on the vegan items as well as the creation of satisfying vegan pastries including a full array of plant-based macaroons offered.

Magic is definitely on the menu at Ladurée. Even a discerning lover of these treats would hardly notice the difference. Unsuspecting regulars may not even realize that signature favorites such as the omelets, croque-monsieur, burgers, and vol-au-vent, have swapped alternatives expertly crafted from cashew, tofu, or other plant-based ingredients. The innovative menu items are presented with flair and filled with flavor.

Take your French food-loving family members here as well as your vegan friends looking for the next best plant-based dishes. While the Beverly Hills location is completely plant-based, you’ll be able to find vegan macaroons and some menu items among the selection at Ladurée at The Grove or Americana at Brand. The experiment in innovation has served up stylish food with vegan substance.

Visit Ladurée by Matthew Kenney at 311 North Beverly Drive, Beverly Hills.

Felicia M. Tomasko

Felicia Tomasko has spent more of her life practicing Yoga and Ayurveda than not. She first became introduced to the teachings through the writings of the Transcendentalists, through meditation, and using asana to cross-train for her practice of cross-country running. Between beginning her commitment to Yoga and Ayurveda and today, she earned degrees in environmental biology and anthropology and nursing, and certifications in the practice and teaching of yoga, yoga therapy, and Ayurveda while working in fields including cognitive neuroscience and plant biochemistry. Her commitment to writing is at least as long as her commitment to yoga. Working on everything related to the written word from newspapers to magazines to websites to books, Felicia has been writing and editing professionally since college. In order to feel like a teenager again, Felicia has pulled out her running shoes for regular interval sessions throughout Southern California. Since the very first issue of LA YOGA, Felicia has been part of the team and the growth and development of the Bliss Network.

www.blissnetwork.com

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Suffering with an eating disorder means that you are disconnected from your body. This most severe mental health issue takes over your mind and, in doing so, it denies the needs of your body or a persons ability to answer to them. The innate messages of hunger, fullness, exhaustion, fear, pleasure, everything, really, become dulled and eventually silenced. This overtaking of the mind, ignoring of the body, is what perpetuates the power of the eating disorder.

When you’re hungry, you don’t eat.

When you’re full, you can’t stop.

When you’re tired, you push harder.

When you’re hurt, you avoid it.

When you’re caught, you lie about it.

Overtime, the body learns that you do not listen to its needs (it’s hungry, but you won’t feed it). It will either stop asking for its needs to be met (won’t send hunger cues) OR it becomes so manipulated by the mind of the eating disorder, that it learns how only to communicate the eating disorders needs (body believes it’s not hungry because the eating disorder says not to eat). This makes it impossible for a person suffering to reconcile what’s even real.

In recovery, there are many facets of healing that are required for a person to live freely and without an eating disorder. One of those pieces is learning how to connect with, your body.

When I was 19 years old, I was incapacitated by the power of the eating disorder. I was overtaken by it. I had become a fraction of myself and my ability to function was deteriorating. My older brother took me to a yoga class at a studio in Toronto that he had regularly frequented. I was weak and I was angry for having to be out in the world and seen, but I felt supported by him and so I appeased his request to go along. I remember walking into the studio, taking off my shoes, heading up the stairs to the practice space. The place was busy and the energy was high, music was playing, people were connecting, and though I felt overwhelmed and exposed, I was intrigued. I had never really been in a space like this before. A calming came over me. Having spent the past many months prior in a haze under the guise of my eating disorder rituals, I forgot what it meant to be in the world. And it “helped” that I had developed an over-exercise addiction as part of my eating disorder rules and so I was comfortable to have been dragged out to “exercise”. Little did I know that the power of yoga was so much deeper than this.

I have since, for the last 20 years, practiced yoga in my life. It is one of the biggest parts of who am I; how I identify, how I move through things in my life, how I connect to myself.
There are so many parts of a person that require focused intervention and healing from an eating disorder (practicing yoga will not, in isolation, resolve all these places of repair by any means) but, for me, it has been a powerful place of relearning how to tap in deeper to myself and how to hear and respond to the messages and needs of my body. I find serenity on my mat which has allowed me to find serenity in my body. There’s a sense of focus and connection to breathing with movement that facilitates clarity, the ability to quiet my mind and focus inward. My years of practice with yoga (and why it has been do profoundly affecting in terms of my recovery), is that it has taught me about how to get out of my head, into my body; how to listen in more deeply – which really is the opposite of how you live when you have an eating disorder.

At The Kyla Fox Centre, yoga is offered as a part of our clients recovery – we believe strongly in facilitating repair in their relationship to their body and this is one of the many ways we do this.

I will forever be grateful that I said “yes” to my brother in those dark days of my life. For he provided me with a gift of connection that I believed has allowed me to live without an eating disorder.

Kyla Fox

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Tea for Yoga, Please

Yoga and tea both represent and share a modern-day acknowledgement of ancient roots through daily practice and ritual. While many 21st century workouts emphasize efficiency and going over the top, yoga energizes and builds strength by encouraging people to consciously pressing the pause button and going within. Similarly, tea stands in contrast to the coffee culture by encouraging balance and slowing down. The common threads of tea and yoga are at the foundation of a holistic approach to self-care. There are also a number of physiological reasons why yoga practitioners turn to tea.

Enhance Your Yoga Practice with Tea

Tea can help us relax and focus at the same time. It contains a unique amino acid called L-Theanine, which works as a relaxing agent without inducing sleep. L-Theanine is particularly prevalent in white and green teas.

White tea was a preferred beverage in Zen Buddhist meditations, during which monks had to stay just barely awake, but focused, for long periods of time.

It’s not by coincidence that matcha – a powdered form of green tea – is the revered choice served in Japanese tea ceremonies for a harmonious and tranquil experience of sensing stillness and living in the moment. Harmony, respect, purity, and peace, the four components of the Japanese tea ceremony, are consistent with the underlying principles of mindfulness and conscious living on and off the mat espoused in yoga. Doing a tea ceremony before or after yoga is a beautiful and easy way to enhance a practice.

Stress-Relieving Properties of Tea

Tea can also help you de-stress faster. Studies have found that, following a stressful event, the levels of the stress hormone cortisol drop much faster after drinking black tea. When entering a yoga space, one of the challenges is getting out of the head and into the heart. Tea can accelerate this process. It invites all the senses – sight, aroma, sound, taste and feel – and can support entry into the right mindset for yoga.

Just the experience of brewing and sipping a cup of tea helps to ease one into a sense of meditative practice. Different tea and herbal aromas open up nasal cavities to enhance breathing, and the warming effect of the beverage helps to set the right mood for relaxing and calming the body for yoga or meditation.

Which Teas Are Best for Yoga?

Either working with the energy-boosting qualities of caffeine or limiting its intake are important considerations for many yogis. So, we’ll approach this topic by caffeine content.

A cup of strong black tea contains about half the caffeine of a cup of coffee. Going to yoga class in the morning can feel like getting a natural dose of caffeine. It invigorates the body and can help a person reduce their morning caffeine intake. After yoga, the body is rejuvenated, and the mind is relaxed. When the mind is at peace while feeling invigorated, cravings for caffeine are lessened. In fact, sipping tea after doing yoga or meditating will prolong the benefits of the stress reduction achieved in the practice longer into the day. Tea’s naturally relaxing effects will also help ease the transition back into the more chaotic environment of modern living.

Masala Chai

Traditional yogic tea is a variation of an Indian masala chai. This has a strong black tea base, spiced with masala, which is some combination of: cinnamon, cloves, ginger, cardamom, black pepper, fennel and/or star anise. Chai is prepared in simmering milk, and usually sweetened. Chai tea has about half the caffeine as a same-sized serving of coffee.

Green Tea

Green and white teas are excellent all-around choices for both before and after yoga and meditation. They contain low to moderate levels of caffeine, about 1/10th to 1/5th that of a serving of coffee. For a yoga practice with an emphasis on the physical aspect of the asanas, green tea is a natural source of antioxidants, which can help reduce inflammation down. Green tea is also ideal as both a pre-practice and restorative beverage.

White Tea

White teas are a favorite for meditation and can be enjoyed either hot or cold brewed, depending on the climate and the mood. They’re also an excellent choice for meditative activities like journaling or taking intentional time out to think.

Pu’erh Teas

Pu’erh are aged and fermented teas. They come from the wild jungle area in Yunnan, China, which is the birthplace of tea. And even though pu-erh does contain about half as much caffeine as coffee, these teas are particularly grounding and provide a steady energy over an extended period of time. This makes them a favorite choice for post-meditation or yoga, before leaving the practice space.??If you prefer to opt for a caffeine-free herbal teas, energizing selections for transitioning from practice back to the outside environment include lavender, mint, and ginseng, or blends which contain these herbs.

Try Turmeric After Yoga

Turmeric is another excellent choice for its anti-inflammatory effects following an invigorating practice. Traditional Ayurvedic medicine features recipes for a beverage with an array of purported health benefits called “golden milk” that contains turmeric, chai tea spices, and ghee.

The vibrant yellow color of this drink comes from curcumin, the active ingredient found in turmeric. Curcumin contains potent anti-inflammatory properties.

A recipe for a delicious, filling and nurturing dairy-free version of this ancient beverage follows. It embraces the concept behind energy-boosting bulletproof coffee, but is adapted for those who prefer a soothing caffeine-free latte. Using high-quality fats in this recipe can help boost the bioavailability of turmeric.

Bulletproof Turmeric Tonic Recipe

Yield: 1 serving

Ingredients:

2 rounded tsp turmeric, turmeric mix or blend, or tea sachet
15 oz boiling water
1 tbsp coconut oil
1½ tsp flax seed oil

*recommended: The Tea Spot Turmeric Tonic or The Tea Spot Turmeric Tonic Tea Sachet (with ginger, sarsaparilla, turmeric, and nettle)

Instructions:

Place 2 rounded teaspoons (or one tea sachet) of Turmeric Tonic and 15 oz boiling water in steeping mug and steep for 8 minutes.

Remove strainer.

Pour liquid into high speed blender with coconut oil and flaxseed oil.

Blend on high for 30 seconds.

Open lid carefully – it’s hot!

Pour back into empty steeping mug and enjoy warm.

Yields a single 16 oz serving.

Maria Uspenski

Maria Uspenski is the founder of The Tea Spot, where her mission is to empower healthy living through tea. The Boulder, Colorado-based company, consistently recognized as a “Best For The World” B-Corp, donates 10% of all sales in-kind to cancer survivors. She is the author of Cancer Hates Tea and was recognized at the Top Tea Health Advocate at the 2017 World Tea Expo: theteaspot.com

www.theteaspot.com

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Manuka Honeycomb Photo by @elsas_wholesomelife

The first time I heard about Manuka honey, it was presented to me as an almost mythic substance. A master healer. A recommendation for something that could be eaten or used on the skin. An anti-bacterial agent. A boost for the body’s own natural healing processes. A honey beyond all ordinary honey.

Is Manuka really magic? Well, it turns out the evidence suggests this is actually true. To begin with, “Any honey is good for you,” say Les Stowell, the General Manager of Onuku Limited in New Zealand and one of the trustees of the Onuku Maori Lands Trust, which farms land that includes groves of Manuka trees. Les started out as a bit of a Manuka skeptic, until he witnessed first-hand how the benefits of Manuka honey go above and beyond other varieties. “Manuka honey takes you to another level.” When it comes to the premium Manuka honeys, those mythic healing powers can be substantiated with a growing body of scientific evidence.

What Makes Manuka Manuka?

Pronounced with a long “a,” Manuka is a Maori word for the native New Zealand tree Leptospermum scoparium. True Manuka comes from New Zealand and is a monofloral honey, which means that it is made by bees visiting this one plant. Beekeepers in the region deliver the hives to the remote groves of trees, where they make their magic.

Bee pollinating Manuka flowers.

While you may see Manuka honey from Australia, that’s a bit like looking for champagne and buying sparkling wine from Italy. Still good, but something different. (Remember, any honey is good for you.) Beyond the fact that the Manuka honey is produced by bees feeding on the Manuka trees, there are a number of identifiable—and specific—chemical components of this variety of honey.

Unique Manuka Factor™ (UMF™)

When you’re buying a jar of Manuka honey, one of the things to look for is the Unique Manuka Factor™ or UMF™. The Unique Manuka Factor™ is what makes Manuka distinct from other honeys. Most forms of honey have antibacterial properties, in part from the hydrogen peroxide that is produced by one of the enzymes in honey as well as the polyphenols (including flavonoids and phenols); these are potent antioxidants and antimicrobial agents. So while many honeys have their own array of polyphenols, Manuka has a unique combination of these nutrients that provides its characteristic qualities. In addition, Manuka honey has three unique signature compounds: Leptosperin, DHA (Dihydroxyacetone) and Methylglyoxal (MGO). These three compounds that make up what is known as the UMF™.

Authenticity of Manuka honey has become a worldwide conversation. Information on labels may be misleading, MGO and DHA are actually being added into honey after being manufactured in a laboratory, and according to a 2014 report by the New Zealand Ministry of Primary Industries, New Zealand produces 1,700 tons of real Manuka Honey while 10,000 tons are sold in the global marketplace. To have confidence in what you’re paying for, look for the UMF™ Trademark. New Zealand’s Unique Manuka Factor Honey Association™ (UMFHA™) is an internationally recognized third party that ensures authenticity, quality and purity of genuine manuka honey.

Another meaningful number on the label is the MGO potency, the measurement of the aforementioned methylglyoxal in the jar. Speaking of knowing what you’re buying, the Manuka honey sold by Flora in partnership with Onuku Limited and the Lands Trust has an even more stringent authentication, with a scannable tracking label. With the tracking label you can access batch, region, lab tests, and UMF™ certification info.

Read the numbers. A verifiable UMF™ value of 5-10+ has a medium potency level to support health, between 10-15+ has strong antibacterial and healing properties. Above 15+ has very high therapeutic properties. The corresponding MGO levels are as follows: MGO 100-250+ has medium support for good health, 250-515+ MGO has strong antibacterial and healing properties while above 515+ MGO is the strongest.

Manuka at Home

If you read the scientific research on Manuka, a number of studies look at its medicinal properties when used in wound healing. Yet the antioxidant and antimicrobial qualities are such a vital part of Manuka’s role in food as medicine. Manuka generally has an earthy flavor palate, and since no two jars are alike, it can vary by flavor and color. While there are other varieties of honey that are sweeter, Manuka is delicious as well as medicinal. Eat it by the spoonful when you need an antioxidant boost, sweeten tea with Manuka, or even spread it on toast to take your honey experience to another level.

All opinions and statements in this article are the author’s own.

Felicia M. Tomasko

Felicia Tomasko has spent more of her life practicing Yoga and Ayurveda than not. She first became introduced to the teachings through the writings of the Transcendentalists, through meditation, and using asana to cross-train for her practice of cross-country running. Between beginning her commitment to Yoga and Ayurveda and today, she earned degrees in environmental biology and anthropology and nursing, and certifications in the practice and teaching of yoga, yoga therapy, and Ayurveda while working in fields including cognitive neuroscience and plant biochemistry. Her commitment to writing is at least as long as her commitment to yoga. Working on everything related to the written word from newspapers to magazines to websites to books, Felicia has been writing and editing professionally since college. In order to feel like a teenager again, Felicia has pulled out her running shoes for regular interval sessions throughout Southern California. Since the very first issue of LA YOGA, Felicia has been part of the team and the growth and development of the Bliss Network.

www.blissnetwork.com

The post The Magic of Manuka Honey appeared first on LA Yoga Magazine - Ayurveda & Health.

When Rice is More Than Rice

The Tabouli Bowl at The Butcher’s Daughter is the veggie-based Right Rice

“It was a thrill and a treat to create something good enough that one of your favorite restaurants will want to feature it.” RightRice® Founder and CEO Keith Belling had this to say about the RightRice collaboration with the hip and forward-thinking plant-based restaurant The Butcher’s Daughter.

The Menu collab: A RightRice® Tabouli Bowl created by The Butcher’s Daughter Executive Chef Richard Rea. The complex array of flavors includes mint and cilantro, micro greens, radishes, asparagus, and avocado. Dairy or vegan feta is the salty and savory garnish on top. The debut bowl is a popular choice, and one that features a pay-it-forward component. A percentage of sales support No Kid Hungry, a campaign run by the nonprofit organization Share Our Strength, which is focused on ending childhood hunger and increasing access to nutritious food. So we already love the Tabouli Bowl, even before tasting it. Then upon tasting, the love affair is complete.

What Makes RightRice Unique

But let’s talk about the base of the bowl. What makes RightRice different from the rice we already know and love? Belling, the founder and former CEO of Popchips, turned his attention from snacks to rice because, well, he loves rice as much as he enjoys chips. Finding himself eating less rice and longing for a more nutrient-dense version of this staple food, he spearheaded an effort to create a plant-based ready-to-eat food that could fill the role of rice in recipes. The blend of rice, along with lentils, chickpeas, and peas means that RightRice can proclaim that it is made of vegetables while containing fewer net carbs, more protein, and even more fiber than white rice. And the protein is a complete protein due to the blend of legumes and grains in the mix.

If you’re not planning an excursion to Abbot Kinney in LA to order from the menu at The Butcher’s Daughter, you can DIY your own bowls. Pick up Original, or thoughtfully seasoned Lemon Pepper, Spanish, or Garlic Herb and start experimenting.

For more information about RightRice®, visit: RightRice.com

For more information about The Butcher’s Daughter, visit: thebutchersdaughter.com.

Felicia M. Tomasko

Felicia Tomasko has spent more of her life practicing Yoga and Ayurveda than not. She first became introduced to the teachings through the writings of the Transcendentalists, through meditation, and using asana to cross-train for her practice of cross-country running. Between beginning her commitment to Yoga and Ayurveda and today, she earned degrees in environmental biology and anthropology and nursing, and certifications in the practice and teaching of yoga, yoga therapy, and Ayurveda while working in fields including cognitive neuroscience and plant biochemistry. Her commitment to writing is at least as long as her commitment to yoga. Working on everything related to the written word from newspapers to magazines to websites to books, Felicia has been writing and editing professionally since college. In order to feel like a teenager again, Felicia has pulled out her running shoes for regular interval sessions throughout Southern California. Since the very first issue of LA YOGA, Felicia has been part of the team and the growth and development of the Bliss Network.

www.blissnetwork.com

The post RightRice Collaborates with The Butcher’s Daughter appeared first on LA Yoga Magazine - Ayurveda & Health.

Models do Eat Author Jill de Jong shares her tips for a high performance breakfast.

Meaningful food choices begin in the morning with a high performance breakfast

I love sleep because it’s like a time machine to breakfast…And I’m the kind of person that doesn’t ever skip breakfast. A high performance breakfast fuels my day—especially when I’m training for an upcoming triathlon or marathon.

Making good breakfast decisions sets me up for sustained energy, satisfaction without cravings, and even for the focus I need to maintain a demanding schedule. A high performance breakfast fuels my day. It’s so important to me that I’m the kind of person who doesn’t skip this morning opportunity to fuel myself well. I enjoy variety to keep my breakfast fun and interesting.

Inform Your Breakfast & Make Clear Choices

Food influences the way we feel. So added chemicals (such as preservatives and colorants) in our food can mess with our mind, increase brain fog and even lead to anxiety.

When you study labels, instead of looking for what’s not in there (e.g.  gluten free/no hydrogenated fat/sugar free), read at the ingredient list instead. You need to know what the ingredients actually are, not what is left out. Something can be gluten-free but that doesn’t mean it’s healthy. Something can be sugar-free, but it may contain harmful artificial sweeteners.

You are in control of what you put in your mouth, one bite at a time. Make the best possible decisions. Remember to take the pressure off yourself; you don’t have to be perfect. Making one not-so-great decision doesn’t mean you’ve fallen off the high-performance healthy eating wagon. Just make a better decision again next time.

If you love toast, pick the sprouted organic brand with no sugar added. Avocado toast is a great choice for breakfast. And If you enjoy scrambled eggs, why not cut up some yellow onion and sauté a big handful of spinach for an extra nutritional punch? Yes, you get extra points for adding greens to your breakfast!

Taking excellent care of yourself is sexy. Starting with breakfast.

Tips for making breakfast easy:

1) Stock your fridge/pantry with a variety of breakfast options.
2) If you have very little time in the morning, make breakfast the night before so you can take it with you on the go.
3) Clean your kitchen every night so you don’t have to deal with the dishes in the morning and you can enjoy breakfast and getting ready for the day in a tidy space.

Breakfast on the Go

Make this deliciously simple yogurt treat the night before and stick it in the fridge. Then it’s ready when you are. If you start the day with a jar filled with goodness, it will be much easier to say no to the bagels, croissants, and donuts that will try to seduce you along the way.

Ingredients

(1 serving)

1 cup Greek yogurt
1/2 cup freshly squeezed orange juice
Raw honey, to taste
1/2 cup rolled oats
2 TBSP sunflower seeds, unsalted
1 TBSP chia seeds (optional)
Your choice of chopped fruit

Directions

Place the yogurt in a Mason jar.
Add the juice, sweeten the mixture with a little raw honey, and stir until smooth.
Add the oats, sunflower seeds, chia seeds (if using), and your choice of fruit. Stir to combine.
Cover the jar and store in the refrigerator for up to three days.

Exotic Quinoa Breakfast Bowl

Quinoa for breakfast might sound a little strange at first. But this flavorful and nourishing breakfast bowl is going to win you over. It’s easy to digest and will give you lots of energy for the day ahead.

Want to save time in the morning? On Sunday, make a big pot of quinoa for the week. This recipe will only take five minutes to make when the quinoa is already cooked.

Ingredients

(1 serving)

1 cup cooked quinoa
1/2–3/4 cup almond milk or your milk of choice
1 teaspoon extra-virgin coconut oil
Pinch of salt

Toppings

1/2 banana, sliced
2 TBSP goji berries
1 handful dried mulberries
1 handful pistachios
Pure maple syrup (optional)

Directions

Put the quinoa and almond milk in a small pan and stir in the coconut oil and salt.
Cook over medium-high heat for three to four minutes or until heated through.
Transfer to a bowl and add the toppings. Drizzle with a little maple syrup, if desired.

Chocolaty Protein Shake

I have yet to meet someone who doesn’t like a yummy chocolate shake. No wonder there are so many premade protein shakes on the market! But most of them have tons of sugar, or worse, toxic artificial sweeteners. I like to use dates, a nutritious whole food sweetener. This is a great post-workout shake.

Ingredients

(1 serving)

1/2 cup ice
1 banana
1 cup milk of choice
2 TBSP hemp seeds
1 TBSP organic peanut butter
1 TBSP raw cacao
1 Medjool date, pitted
Splash pure vanilla extract

Directions

Place all the ingredients in a powerful blender and blend until smooth, then enjoy!

 

Models Do Eat–Pick up the Cookbook!

Recipes by Jill de Jong from the cookbook Models Do Eat. Jill has put together the cookbook Models Do Eat with life-changing advice from health experts and models on how to look and feel your best. Read more about Models Do Eat at: modelsdoeat.com and on IG @_modelsdoeat

Jill De Jong

Jill de Jong was born in Holland, and her successful modeling career brought her to the US. She was based in New York and then Miami before falling in love with her current home of LA. After making the career shift from full-time modeling to health coach, personal trainer, and chef, she’s never looked back. When Jill isn’t working, you can find her running, biking, surfing or stretching in a yoga class. To stay motivated to exercise, she signs up for triathlons and Spartan races.

www.modelsdoeat.com

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Adaptogens Help us Meet Modern Demands

The class of herbs known as adaptogens have gained popularity as a solution for the challenges of modern life. For most of us, life is far different from that of our grandparents. Our lives are more hectic. Besides many more diverse experiences, demands have changed too. Needing to keep up with the pace of busy schedules creates a unique aspect of modern society: constant emotional stress. We navigate through traffic jams in concrete caverns, struggle with our depleted bank account, worry if the kids will make it home safe from school, or agonize over the difficult relationship with our boss, co-worker or family member.

The constant stress and anxiety are more debilitating than most people are consciously aware of experiencing. It erodes and diminishes our vitality and energy reserves in ways that the human system was not built to endure.

Dr. Hans Seyle, coiner of the term stress, stated that no living organism can exist healthily when enduring constant anxiety; we need to relax and enjoy life as well. A serious health pitfall in constant stress that is often ignored or unattended is adrenal exhaustion. Adrenal depletion is experienced by many people in varying degrees.

Our Hormonal Stress Response

The adrenals are the gateway to our autonomic nervous system. They contribute to governing and regulating the two branches of nervous response. The familiar adrenaline rush, often referred to as “fight or flight,” is technically called the sympathetic response; while the parasympathetic response allows us to relax after a stress trigger is diminished. Both the sympathetic and parasympathetic systems flush adrenal hormones into our bloodstream as a response to stimuli.

The cascade of hormones of the sympathetic system are generated from fear, worry, anxiety, and other emotions. They cause our muscles to tighten, our breath to become shallow and our eyes to focus on specific details of images in our view.

The parasympathetic hormones flush into our brains and muscles when we eat a piece of cake, make love, create art and music, or experience enjoyment. These effects include a relaxing of the musculature (letting down our guard), widening vision and deeper breathing.

Stress and the Need to Build Stamina

As Dr. Seyle said, we need both of these responses in consistent interaction to be vibrant. Constant stress can wear us down until we are unable to access our true vitality or stand up for our rights. In time, we can lose our creative and adventurous drive because of the lack of energy reserves. Without this vital base energy, we can become vulnerable to disease and health disorders. If we can get away for a vacation to forget our troubles and obligations for a while, our adrenals would rejuvenate, and we might recover some stamina. But that may not be enough to refresh for the year ahead.

Herbal Remedies to Strengthen the Adrenals

Fortunately, there are a number of herbal plant-based remedies that have been shown to carry genetics and phytochemicals to help us regulate and balance the adrenal responses. In the 1940s, Russian Doctor Nicoli Lazarov studied Rhodiola rosea, a plant that grows in high Siberia. The local people claimed that taking Rhodiola fortified them for the harsh winters.

When studying the root structure, Dr Lazarov found it contained complex constituents and unique genetics to survive and flourish in the extreme environment. This robust and beautiful plant grows out of rocks in places where almost no other life exists.

Adaptogenic Rhodiola and Stress Relief

Lazarov’s studies found Rhodiola rosea could impart humans with nourishment of both the sympathetic and parasympathetic systems via the adrenals to support our circadian rhythms. For instance, when we need stimulation upon waking, tea of Rhodiola root has invigorating nutrients that provide energy. At night, when we want to wind down, Rhodilola also provides for calming. Lazarov created a word to identify these properties defined in Rhodiola rosea: adaptogen.

Plants as Adaptogens

Russian and Chinese researchers have identified other adaptogenic plants. Some of the herbs in the Chinese herbal pharmacopoeia include: Rhodiola sacra (Tibetan variety), Astragalus, Schizandra, Ginseng, Eleuthero, Reishi, Cordyceps, Gynostemma. Ayurvedic adaptogens include the super-rasayan (rejuvenative) Shilajit, the popular tea ingredient Tulsi (holy basil), Amla, and the root Ashwaghanda (Withania somnifera).

Other popular adaptogens include the Peruvian root Maca (Lepidium meyenii), and Chaga mushroom. In general, adaptogens are non-toxic and have non-specific, broad-spectrum therapeutic benefits. Used over time, they can help us restore bodily homeostasis. Adaptogenic herbs can be powerful allies when navigating today’s world. They can benefit athletes, creative and sexually active people, multi-taskers, and those who need clarity and maneuverability through their diverse experiences.

Adaptogens are available at health food stores and natural pharmacies. Since there are various grades of quality with herbs and fillers are sometimes added to herbal products, it is important to research the ingredients on product labels. You can contact the company or a health professional to ensure herbal products are pure, effective, and safe.

Including adaptogenic herbs in a daily health regimen will help balance stress, to support more actively pursuing goals, expressing creativity with confidence, and living with vitality and optimism.

Rehmannia Dean Thomas

Rehmannia Dean Thomas is President of Shaman Shack Herbs (shamanshackherbs.com) and creator of the online course on Tonic Herbalism (GateofLife.org). His books include Raw Chi, Shilajit; The Resin of Life, and Healing Thresholds.

www.shamanshackherbs.com

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