Alicia Silverstone's Blog, page 5

8 Ways to Supercharge Your Fitness Results, Plus a Vegan Smoothie to Help You Sleep

I’ve come to learn that there’s much more to becoming a successful athlete than simply eating and exercising—calories in, calories out. There has to be a purpose with both. There also needs to be an appreciation and understanding of how training and food impact the hormonal system and the significant value that comes with working this system to our advantage. With streamlined fitness and a vegan smoothie, these tips have helped me.

In my first book, Thrive, I write extensively about the destructive nature of chronically elevated cortisol levels, caused by stress. The first onset of elevated cortisol actually provides a surge of energy and even increased strength. However, soon after, if cortisol becomes chronically elevated, it turns catabolic, meaning that it will eat away at muscle and cause body fat to be stored. Clearly, this needs to be understood when building a program. Natural hormone manipulation can have a significant impact on results, and we can use that understanding to our advantage. Of course, we want to encourage our bodies to make less cortisol and more human growth hormone (HGH). After about the age of 30, our bodies naturally slow their production of HGH, which can lead to lean muscle loss, stored body fat, weaker bones, hair loss, reduced elasticity of the skin, and other general signs of aging, including slower recovery between workouts, greater inflammation, decreased range of motion, and reduced flexibility.

Fortunately, there are ways to help increase our HGH production, by way of properly designed workouts and well-timed, purposeful eating. The Thrive Fitness program of course takes this into consideration.

Here are eight natural ways we can ensure our workout and nutrition results are maximized by boosting HGH production.

1.  Perform VO2 Max Training

Training above anaerobic threshold for short bursts, which engages fast-twitch muscles, helps to produce HGH. Known as VO2 max training, this strategy is put into practice starting on page 113. Using your largest muscles, such as glutes and quads, to lift heavy weight will also release HGH. Squats and one-legged pistol squats—included in the max strength / build / afterburn workouts—are an integral part of the hormonal manipulation utilized by Thrive Fitness.

2. Have a 4:1 Carbohydrate-to-Protein Ratio Recovery Drink Immediately Following a Workout

Consuming carbs on their own will cause the hormone somatostatin to be released, which directly inhibits HGH from being produced and therefore slows recovery rate. Within about 20 minutes of completing a workout, drinking a mixture that is made up of a 4:1 carb to protein ratio will help restock glycogen stores, and the protein in the mixture will prevent insulin from spiking. This will result in HGH being produced, which will significantly speed recovery by quickly bringing the body to an anabolic state. (See pages 163–166 of Thrive Fitness for recovery drink recipe.)

3. Eat Foods That Contain Glutamine

Eating foods rich in the amino acid glutamine soon after a workout and before bed will also assist your body’s HGH production. Glutamine is a non-essential amino acid, meaning the body can generate an adequate amount; however, glutamine stores become depleted when the body is under stress. Whether the stress is mental, emotional, or a result of the physical strain of exercise, glutamine levels are likely to be lower than ideal unless stress-supporting foods are a regular part of your diet. Pea protein and spinach are good sources of glutamine.

4. Spend Time Outside

Vitamin D that comes primarily from the sun helps the body produce more HGH. Even getting 30 minutes of sun exposure a day can have a clearly positive impact. Direct sunlight is best, but even if the sky is overcast, there’s still vitamin D reaching you. Having your arms and legs exposed will turn your body into a vitamin D harnessing machine.

5. Increase Melatonin Production Before Bed

Increased melatonin levels have been shown to boost HGH levels. The best way to elevate melatonin production is to limit the amount of light that enters your eyes, starting about an hour before bed. Avoiding the TV, computer, and phone for an hour before you go to sleep can significantly increase melatonin production, and in turn HGH production. Melatonin is naturally produced in readying your body for a deep sleep, but if there is too much light entering your eyes, its production won’t ramp up.

6. Consume Protein Before Bed

Consuming high-quality, complete protein before bed will boost HGH. Plant-based, alkaline-forming protein in liquid form is ideal, as it’s easier to digest and keeps inflammation down. Also, foods such as almonds, lentils, and pea protein have been shown to help the body naturally produce gamma-aminobutyric acid (GABA), which helps the body relax before bed and increases HGH production. (below, see HGH-releasing pre-bedtime smoothie recipe.)

7. Eat Foods Rich in L-arginine and L-lysine

Eating foods that are rich in the essential amino acids L-arginine and L- lysine before bed, as well as before long, less-intense workouts, will help produce HGH. L-arginine will also enhance nitrogen oxide production, which will dilate blood vessels and therefore allow more blood to be pumped throughout your body with less strain placed on the heart. This will improve performance, as well as sleep quality, in turn allowing more HGH to be produced. Walnuts and pine nuts are excellent sources of these amino acids.

8. Enable Your Body to Get High-Quality Sleep

It’s commonly said that we need eight hours of sleep a night to be in peak form. But I believe that quality is much more important than quantity. A person who sleeps only six hours may well be better rested than someone who sleeps a full eight, simply because the phase of the sleep is deeper. As I write about extensively in Thrive, reducing cortisol levels has a dramatically positive effect on enabling the body to sleep more efficiently. The deep, desirable delta phase of sleep that the body is able to reach when cortisol levels are low directly increases HGH production.

Pre-Sleep HGH-Releasing Smoothie

This smoothie is low in starch and sugar, has plenty of high-quality fat and complete protein, and is rich in L-glutamine (from pea protein), L-arginine, and L-lysine (from walnuts and pine nuts). Because of this, it will enable the body to relax before bed as well as reduce the production of HGH, which will speed the recovery process, help build lean muscle, and reduce body fat.

1 handful spinach

1⁄4 cup pine nuts

1⁄4 cup walnuts

1 (2-inch) piece cucumber

1 (2-inch) piece celery

Juice from 1⁄2 lemon

1⁄2 tsp grated fresh ginger

1 scoop Vega Protein & Greens (natural flavor) (or pea protein)

3⁄4 cup water

Blend all ingredients together in a blender.

MAKES 1 SERVING.

—

Excerpted from Thrive Fitness: The Program for Peak Mental and Physical Strength – Fueled by Clean, Plant-based, Whole Food Recipes. 

About Brendan:

Brendan is the formulator and cofounder of Vega, bestselling author of the Thrive book series, creator and host of the Thrive Forward web series, and creator of the Thrive Fitness Fitplan app. He’s also a former professional Ironman triathlete and a two-time Canadian 50km Ultra Marathon Champion. Brendan is regarded as one of the world’s leading authorities on plant-based performance nutrition, and therefore works with several NHL, NFL, MLB, UFC, and Olympic athletes. Brendan now invests in and works with socially responsible food & tech companies whose mandate is to fix our food system and reduce the environmental strain of food production.

13 Mother’s Day Gift Ideas Mom and Mother Earth Will Love

It’s almost Mother’s Day. I’m not a big one on more stuff. Personally, I would love a handwritten letter and maybe a day when I don’t have to leave my bed! But these are all things that I regularly use or need (or love as a treat!). Perhaps they would be nice gifts for your mom. If you love giving gifts, your mom will surely love some of these. And, because they’re sustainable, they’re gifts to Mother Earth, too.

Love, Alicia

Mother’s Day Gift Ideas

1. Lettuce Grow self-watering, self-fertilizing system!

Great for patio gardens!

Find it here.

2. Miomojo bag

This cute spring bag is made from apple skin and food waste. I love the summery feel of the woven strap.
Miomojo is one of my favorite eco handbag designers! 

Find it here.

3. Toning Mist

The prettiest-smelling and lightest toning mist. I’ve been enjoying this for years. 
Full Bloom Fog Toner from Garden Apothecary, $48

Find it here.

4. Ilia Mascara

A vegan mascara that doesn’t flake and looks incredible on!
Ilia Limitless Lash Mascara, $28

Find it here.

5. Hu Chocolate

Can’t go wrong with delicious chocolate! And, if you haven’t tried this, you are in for a serious treat! My favorite flavors aren’t featured here, but I’m in love with the cashews covered in chocolate, the hazelnut bar, and the raspberry almond butter bar.
Hu Kitchen Variety Pack, $40

Find them here.

6. Vegan Birkenstocks

A stylish vegan shoe for summer! I wore these to death! Time for a new pair. I love them! Live in them! Perfect with all sundresses. 
Vegan “Arizona” sandal, Birkenstock, $110

Find them here.
7. Mate the Label Sweatshirt

So comfy! I love mine! Organic cotton sweatshirt in a pretty soft color for spring! 
Mate the Label, $128

Find it here.

8. Two Dawson Sheet Set

The chicest and comfy linen sheets!
Two Dawson, from $120

Find them here.

9. Coyuchi Blanket

A pretty, organic throw blanket! Perfect for cozying up with your beloved child, no matter how big.
Topanga Organic Matelasse Blanket, Coyuchi, $248

Find it here.10. Hammock

I love an organic cotton hammock, perfect for the summer weather! $239

Find it here.

11. Stone Kit

All the good vibes for mom!
Love Stone set from Smudge Wellness (in a compostable paper pouch!) $24.50

Find it here.

12. Wearable Weights

For the active mom: wearable 2 lb weights that look super chic
Bala Bangles, $65

Find it here.

13. Flower Cookies

These vegan cookies don’t look real!
Shortbread cookies, $50, Loria Stern

Find them here.

A Vegan Passover Seder and Celebration to Remember

Both Passover and Easter are opportunities to celebrate the new season, spring. This bright, beautiful season is all about rebirth, rejuvenation, and inspiration. It’s when the natural world wakes from its slumber and starts to blossom. Longer days and bluer skies… Taking stock, cleaning up, and cleaning out—from closets to mental clutter. Get rid of anything that you don’t need and give it to an organization or someone who will get more use out of it. It feels great to have less stuff cluttering your space. It’s good for the mind and soul. So let out those stale vibes! Let in that fresh air! Fill up on fresh spring foods, plant a garden, get your toes in the dirt. It’s also a great time to refocus goals by checking in on where your at and what you need — Sleep? Rest? Love? Friends? Activism?  What is it your heart craves? And what are the baby steps or actions that could get you there? Schedule your life to only include the things you truly want (as much as possible), so there’s no room for anything else but the life you want!

I’m inspired to share this lovely Passover meal from a few years back. It’s so fun to be able to relive the night and share it with you. Enjoy!
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DIY floral arrangement (sage!) from my backyard. It’s beautiful and environmentally sound: extremely water efficient, native, and smells delicious. The vintage dining ware was passed down  from Christopher’s grandma, Tutu.
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Assorted veggies and vegan ‘liver’ pate. Next time, this will be served as hors d’oeuvres, spread on matzah. For some reason, the veggies didn’t go great with it.
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Fresh salad from the farmers market.
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Our Seder plate features beet (zeroa, to replace the lamb), olive leaf (beitzah, to replace the egg),  parsley (maror, bitters), saltwater (karpas), and apple charoset. (To learn more about the symbolism behind this plate, check out this article.) The beet and olive leaf were from our garden! I love that the pink Himalayan salt landed in the middle of the doggie’s eye
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Matzah balls that stayed intact!
[image error]These were great. Next time I will consider using organic bleached flour so they don’t turn out so brown. But they were yum! I know you’re going to want the recipe but I’m still working on it! I’ve tried almost every vegan matzo ball soup recipe out there and they’ve always fallen apart (even when they swear it won’t.) I think I’ve conquered not falling apart and most yummy, I will share soon.

[image error] Vegan gefilte “fish” made with tofu, herbs, and veggies! In the center = beet horseradish. Delicious! The recipe for both of these dishes came from Vegan Holiday Cooking from Candle Cafe. I love you Joy, Bart, Angel, and Jorge!
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For dessert, we had strawberry kanten (superhero jello! The recipe’s in The Kind Diet) topped with berries and coconut whipped cream. [image error]
We also nibbled on these treats: Dandies mini marshmallows, peanut butter s’mores/hazelnut biscotti/marshmallows from Sweet & Sara (they are now permanently closed), Chocolate Hollow (mint *guests loved this!, maple, schmilk, macadamia sea salt), Tony’s Choconely Dark Almond Sea Salt, and Nomad Hazelnut Sea Salt.

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Wishing you a lovely Passover!

Are you celebrating Passover this year? What does it mean to you? If hosting or bringing a dish to a get together, what are you cooking? What’s the best vegan matzo ball soup recipe you have made?? Email me if you have an amazing Passover recipe!
 

Earth Day, Then and Now

 On April 22nd 1970, more than 20 million Americans participated in the first Earth Day. Now more than 50 years later, more than 1 billion people in more than 190 countries use the day to educate and raise awareness of environmental causes. While we have made a lot of progress on environmental issues since the first Earth Day, we still have a long way to go.

A History of Earth Day:

Earth Day came to be after several environmental disasters in the late 1950s and ’60s spurred the beginning of the environmental movement. In 1962, Rachel Carson published the book Silent Spring, which discussed the dangers of pesticides and their detrimental impact on wildlife. In January 1969 there was a horrific oil spill off of California’s coast that coated Santa Barbara’s beaches with the horrible substance, and many watched firsthand as the affected wildlife along the once beautiful coastline were coated in oil and died.

Volunteers cleaning the oil off of a Surf Scoter affected by the 1969 Santa Barbara oil spill.

Not six months after this oil spill, another oil-based environmental catastrophe struck. In June of the same year, the surface of the Cuyahoga River in Cleveland, Ohio, burst into flames (which was actually a rather common occurrence) after sparks from a passing train set fire to the oil-soaked debris floating along the river. TIME magazine published dramatic photos of the burning river that was so saturated with sewage and industrial waste that the magazine described the movement of the river as it “oozes rather than flows”. These photos of the flames along the Cuyahoga, following a decade of one environmental disaster after another, were the tipping point for creating change. The conversation surrounding these events would eventually lead to the passage of the Clean Water Act, and the creation of state and federal environmental protection agencies.

Fire Fighters extinguishing flames on the Cuyahoga River, where oil and other industrial waste caught fire in 1952.

In the fall of 1969, U.S. Senator Gaylord Nelson, a Democrat from Wisconsin, and a man now considered to be one of the leaders of the modern environmental movement, pitched the idea for Earth Day at a conference in Seattle. The event was to take the form of a “teach-in” at colleges and universities across America.

Denis Hayes, a young activist and Stanford University Student President, was selected as Earth Day’s national coordinator. He worked alongside dozens of student volunteers and staff members from Nelson’s Senate office to organize the project. However, even the team of dedicated environmentalists was surprised at the overwhelming participation across the country, with Nelson once stating “Earth Day worked because of the spontaneous response at the grassroots level. We had neither the time nor resources to organize 20 million demonstrators and the thousands of schools and local communities that participated. That was the remarkable thing about Earth Day. It organized itself.”

Fifth Avenue, New York City, shortly after traffic was shut down to allow the mid-day Earth Day demonstration during the first-ever Earth Day, April 22nd, 1970.Earth Day Now:

Now, Earth Day is an international event and widely recognized as the largest secular observance in the world – a day of action to focus on human behavior’s impact on our environment and spur global, national, and local policy changes.

We have made great environmental progress over the last 50 years. In the United States, we have cleaner air and water, oil spills are less common (although when they do happen, they are usually larger and more catastrophic), we no longer have flaming rivers, and certain pesticides such as DDT are banned due to their impact on our planet.

Washington D.C. Citizens gather to celebrate Mother Earth and show support for environmental movement during Earth Day in 2015.

However, even with all of this progress we still have a great deal more progress to make to ensure the safety of our planet and all of its inhabitants. We are currently facing greater, more challenging threats that require international collaboration. Climate change is a pressing threat to all life on earth, our oceans are warming and acidifying, and we are currently in the midst of a mass extinction caused by human actions. It is not all doom and gloom, though! We know the science behind why these things are happening, and we know the course of action to take to help combat these crises – we just need to mplement these changes, on both a personal and societal level. So, what actions can you take this Earth Day to do your part?

What You Can Do This Earth Day: One of the simplest things you can do this Earth Day is to take a few minutes and reflect on your relationship with our planet. Take a walk outside and collect litter along the way, visit an animal sanctuary, plant your flower or vegetable garden, go for a hike or bike, or even just go sit in your local park and enjoy the spring weather. While you are spending this time outside you can think about what our planet means to you and what environmental causes you care most about. Get outside and show our planet some love this Earth Day!Attend an Earth Day event! Many local environmental groups and organizations host Earth Day events. Participate in a park cleanup or help plant a community rain garden! There are plenty of opportunities. Check the official Earth Day website to find an event near you.Call your local government officials and let them know you support progressive environmental policies. You can find how to your local government officials here.Eat a plant-based diet and encourage your family and friends to do the same! One of the most effective ways we as individuals can reduce our carbon footprint and water use is by cutting animal products out of our diet. If one person exchanges eating meat for a vegan diet, they reduce carbon dioxide emissions by 1.5 tons per year. The diet of meat-eaters creates 7x the greenhouse gas emissions of the diets of vegans, and on average a meat-eating diet requires 4,000 gallons of water per day, in comparison to the average vegan diet that only uses 300 gallons. My book, The Kind Diet has plenty of tasty plant-based recipes if you are unsure of where to start!

Take the time this Earth Day to celebrate the beautiful planet we call home and reflect on how you can give back. While we need to see large-scale systemic changes, Earth Day has proven that grassroots movements can create real change.

The 9 Best Brands for Cute, Comfy Vegan Sneakers

I am really excited about all of these vegan sneakers! Whether hitting the trails, the beach, or just looking cute, finding the best pair of summer sneakers is a must. These companies are also all doing things in a responsible manner while being cute and chic at the same time. How great is that? I’ve found a few really incredible sustainable and vegan brands I’d love to share with you. 

The best vegan sneakers

Whether you’re hitting the trails, the farmers market, or the summer festivals — a good pair of sneakers is essential. And even better when they’re all vegan and sustainable!

1. Sylven

These cute sneaks are made from apple leather, from (now fully!) vegan shoe designer, Sylven.  The outsole is made from a sustainable material — lactae hevea — a highly renewable natural rubber derived from the sap of the hevea tree. Awesome!

Get them here2. Soludos Yebo

Made from biobased leather, recycled polyester, and the laces are organic cotton, too. These cute and comfy stylish sneaks come in four colors. 

Get them here
3. Nike

Like a number of mainstream brands, Nike is now doing sustainable shoes. This style is called the Space Hippie—and it keeps selling out. (I can’t even get my hands on them!) It’s the lowest carbon footprint shoe that Nike has made. The shoe features 25% recycled materials, and 75% recycled upper, made from recycled plastic bottles and t-shirt scraps. Keep it up, Nike!

Get them here4. Lane Eight

I like my grey sneakers from Lane Eight. I wear them hiking and for working out. They are made with vegan microfiber, recycled polyester threads, and each shoe is made from 11 recycled plastic bottles! The insole is made from algae that give back 31.5 liters of water back to the oceans, and reduces 64 cubic meters of carbon from the atmosphere.
Shop my comfy grey ones:

Get them here5. Veja

I love my Veja sneakers with jeans, dresses, and leggings. The company offers a few vegan options and has cute kiddo styles, too. I have a white pair and find that I’m wearing them in the spring and fall the most. They are made of faux leather, or canvas. Mine are faux leather with a rubber sole.
Looks like mine are sold out but shop a similar pair on the site.

Get them here6. Cariuma

This brand is not entirely vegan, but has a few really nice vegan options and has sustainability practices: responsibly sourced materials, fair wages, and givebacks to charitable organizations. I like the white canvas lace-ups with jeans and dresses to style them down. 

Get them here7. Adidas

These lightweight shoes are made partly from recycled materials including deadstock and post-consumer waste. Adidas isn’t entirely vegan but like Nike it has put a focus on sustainable materials and reducing its carbon footprint.

Get them here8. Alohas

Alohas’ TB.65 sustainable sneakers are crafted in Spain from eco-friendly apple leather and detailed with subtle gold lettering on the side and raised leather patch at the heel counter. The thick rubber soles make these a great walking shoe, too. (I love Alohas boots, too!)

Get them here9. Merrell

Merrell is known for its outdoor gear and these waterproof and comfy shoes are perfect for outdoor activity with a high-performance outsole. The shoes feature recycled laces and webbing and there’s recycled foam in the footbed, too.

Get them here

Happy Shopping!
Xo,
Alicia

How to Make a Jewish Style Pot Roast With Tofurky

This looks like such a warm and comforting dish to try for the winter or Easter holidays or whenever you’re feeling the need for a comforting, hearty meal. – AS

Tofurky is a popular Thanksgiving alternative to traditional turkey but it can be eaten year-round. Whether you’re cooking up the whole roast or adding deli slices to your favorite sandwiches, it’s a super yummy treat. But nothing beats the beautiful presentation of the roast — and this recipe gives it a traditional Jewish-style pot roast makeover you’ll love.

First of all, you’ll need a covered oven-roasting pan for this recipe.  Some people call them covered Dutch ovens, preferably ceramic, like those from Le Creuset, but you can buy close copies on major sale at discount stores like TJ Maxx.  This recipe just doesn’t taste as delicious coming from a non-stick aluminum pan, so go for the Dutch oven — they’re meant to last generations, so it’s a really wonderful investment if you don’t already have one. The bigger the better, you’ll want to pack the pan full of goodness and let the leftovers last you all week – trust us. But you really can’t make this recipe without one. So buy one, you’ll use it for a zillion other things.
Ingredients

Tofurky (either size) or another vegan roast like Field Roast. We’ve found the Tofurky to work better and absorb the flavors better than the Field Roast in this particular recipe, but we’ve also tried putting both in the pot to have both options. If your roast is frozen, be sure to thaw it overnight. The Tofurky often comes with it’s own pack of gravy. Feel free to add it to the homemade gravy we make as a little extra booster, or leave it out. It’s delish either way.
Carrots -6 large peeledParsnips -4 large peeledNew Potatoes -10 small redLeeks – 2 chopped in halfCelery – 4 or 5 stalks chopped in halfRosemary – fresh container – either whole or choppedSage – fresh container – either whole or choppedShiitake mushrooms – containerOnions – two white, chopped in foursGarlic – one whole bulb thrown in floretsWild or Black Rice – one cupRed or Brown Lentils – one cupOptional: Cubes of Butternut Squash

For Gravy

1 beer OR 1.5 cups of white wine (don’t worry, the booze cooks out so it won’t make anyone drunk)1 cup nutritional yeast1 cup soy sauce or Bragg’s amino acids1.5 cups olive or canola oil1 cup vegetable stock (optional – if you want to leave it out you can use water, will explain more in directions)herbs of choice – we prefer a couple of bay leaves, toss of sage, pepper, onion powder, garlic powder, more dried rosemary – but you can leave it just the fresh herbs. [image error]

Directions

Put the Tofurky in the center of the Dutch oven. Toss in the rice and lentils so they are at the bottom. Then stagger all the different vegetables, garlic, and herbs all around the Tofurky, making sure the roast stays centered. In a Tupperware (or anything you can close and shake) – add all the gravy ingredients. Once shaken up, pour it on top of all the roast and veg. If it’s covering everything about 50% up to the top of the Dutch oven, you’re in business. If the food doesn’t seem covered – add some more water or veg stock. The sauce will leek into the veggies, potatoes, and roast and make them heavenly. Opt for organic ingredients when possible. Put in the oven at about 375 for 1.5 hours – if all the veg aren’t super soft leave it in another 30 minutes.  Serve in the Dutch oven and let everyone serve themselves – offer a serrated knife, large spoon, and tongs for all the different options — and also a small ladle so you can sop up some gravy.

Recipe courtesy Chloe from Girlie Girl Army.

Acupuncture and a Plant-Based Diet

Traditional Chinese Medicine advocates for eating meat. But you can undergo acupuncture and maintain a plant-based diet. Here’s how.

I have fallen in love with acupuncture… Not that it’s a necessity for everyone, but with so much going on with work and not being a perfect superhero 24/7 (I love to be naughty), I find it to be an excellent support system. My only concern with it is someone being talked out of a vegan diet, since many practitioners tend to do this (more on this in the interview below).

But, if you’re interested in trying acupuncture, you don’t have to let this happen to you. You can find a practitioner that is a good fit for you. The point of acupuncture, after all, is correcting imbalances in your body and strengthening your connection with yourself. And if your practitioner isn’t a good listener, a soothing presence, or a wise counselor (at least in your eyes) then it’s best to keep looking.

The other thing about acupuncture is it can be pricey. So you may want to look into a growing movement called community acupuncture. Built on the old-school idea that the best medicine is not getting sick in the first place, these clinics offer acupuncture in a way that allows for frequent affordable visits. More traditionally used in Asia, this style of acupuncture is done in a comfy, peaceful communal space. This not only benefits you because of the collective energy field created when neighbors, friends, and family heal together—which can enhance the power of your treatment — but it also means you’re paying far less (sometimes as little as $10 to $20). Many of these clinics ask for payment on an honor-based sliding scale, meaning you decide how much you’re able to pay.

To find one of these healing spots near you, check out the People’s Organization of Community Acupuncture’s (POCA) website. You can also see if a yoga studio in your neighborhood offers this same service.

I recently spoke with two Los Angeles-based acupuncture pros: Erica Docimo is based in West Hollywood and Sherrie Matthews in Hollywood. Erica is a California Licensed Acupuncturist who graduated with honors and a Masters Degree in Oriental Medicine from The Emperor’s College. She also attended The Academy of Orthopedic Acupuncture (AOA). Sherrie is a licensed Acupuncturist and Herbalist who received her Master’s Degree from Emperor’s College of Traditional Oriental Medicine in Santa Monica, California.

AS: When and why did you start getting into acupuncture? 

Erica: I first got fired up about acupuncture in high school after interviewing the only acupuncturist in town. I wanted to get into a field where I could deeply connect with people, while still being creative. Acupuncture was a beautiful fit.

Sherrie: I was really drawn toward Eastern and Alternative Medicine in my early 20s. A friend from Belize sent me a book on a medicine woman who lived in the mountains and learned alternative healing with the oldest medicine healer in the country. I realized that is what I wanted to do — help people feel better.

AS: At what point did you become vegan and why? 

Erica: I grew up on meat and potatoes, back when kale was used as a decorative divider between the various vegetables people actually bought. At 21 I took a job cooking privately for a vegan family. I didn’t know how to cook or much about veganism, but after some hand-holding and learning to decipher nutritional labels I began making edible meals. About six months into that job I decided to experiment with being vegan myself and seeing how it affected my health. It was night and day for me.

Sherrie: I became a vegetarian right after high school.  It was amazing how much better I felt! My skin cleared up, I could think clearer, and I had more energy. A couple years after that I realized that dairy was causing my chronic childhood sinus infections. I stopped dairy and never had a sinus infection or headache again.

AS: Which came first, your acupuncture practice or eating vegan?

Erica: I began acupuncture schooling first, with veganism close on its heels. By the time I graduated both were in full effect and I had a vegan toddler!

Sherrie: Vegan. It’s been more than 25 years now.

AS: How do you feel about the majority of Chinese medicine practitioners advocating for meat consumption? Why do you think this happens?

Erica: It doesn’t bother me at all. I’m adamant about not judging others for eating differently than I do, which typically disarms them from feeling the need to impose their diets back onto me. It’s definitely a two-way street. Chinese medicine views nutrition a little differently then we do in the West, and meat is seen as a valuable blood tonic. Some practitioners insist that meat is the only way to truly maintain health. I prefer to blend textbook knowledge with empirical data derived from the lives and experiences of my patients and myself, all of which has me convinced that a vegan diet is extremely sustaining and even preventative.

Sherrie: Chinese Practitioners really stress eating meat mostly due to its roots in Traditional Chinese Medicine. This view regards meat as nourishing for your Essence, what we call “Jing” in Chinese Medicine. As a result, they think that a vegetarian or vegan diet will lead to a deficiency (mainly referred to as a blood deficiency) causing people to feel faint, or become highly fatigued, have a loss of memory, numb limbs.

I really make a conscious effort to eat well and exercise and don’t have any of those symptoms. Even throughout my pregnancies I continued to be vegan. My kids are super healthy and smart so I think it really is perfect for me. Actually, just the smell of meat when I was pregnant made me instantly vomit. I had to avoid smelly restaurants. Fun times!

AS: What is a rebuttal to this claim?

Erica: There are an abundance of nutrient-rich foods on our planet, all uniquely beneficial. There is no shortage of complete protein, iron, calcium, and minerals found in the vegan diet. It’s about balance between eating right for your body, and attaining the correct nutritional needs to match your activity level, the season, and so on.

Sherrie: I really think it’s just based on old tradition and an old thought process and a cultural thing. I think there is an old fear-based pattern that if they don’t eat meat then it cuts the chances of having longevity, something prized and highly sought out for in the Chinese Culture. I do have to say that I see some people who go vegetarian not really approach it correctly and therefore do not get enough nutrients. They just cut out the meat but eat more carbs and sweets without adding in protein and vegetables.

AS: What is your go-to restorative and easy-to-make meal?

Erica: When I need to hit the reset button on my diet I take it back to basics. Recently it was a plate of black-eyed peas, cooked mustard greens, arame carrot salad, and some kimchi.

Sherrie: I love to sauté dragon kale, quinoa, and white beans. I like to throw in seaweed and black sesame seeds. Sometimes I’ll whip up a tahini sauce to dip. I eat this 3 or more times a week.

AS: What is your favorite natural beauty product?

Erica: My new favorite product is squalane oil, from olives. Both squalane and squalene oils are derived from multiple sources, and are sometimes taken from Shark Liver Oil. Know your source and leave those sharks alone. This oil has done wonders for my dry skin and hair but never clogs my pores or weighs my curls down.

Sherrie: I love a Rose and Sandalwood hydrosol that is infused with crystals that have been blessed. It’s something I use in my Acupuncture Rejuvenation Facials. It smells amazing and it carries a positive energy so I spray it all day long!

AS: What advice do you have on how to integrate the principles/mission of acupuncture into one’s daily life?

Erica: Acupuncture brings the body into balance through its own innate healing process. Give your body the tools it needs to thrive and find balance in your lifestyle between discipline and letting loose.

Sherrie: A great way to integrate the principles of Traditional Oriental Medicine is to create overall balance by setting up a basic morning routine: you should eat your first meal before 9am and eat mindfully try not to eat too many cold things like juices and salads during the day.

Maple-Roasted Lotus Root, Sunchokes, and Leeks

If you haven’t tried this dish yet, you must! It is insanely good. It is also perfect for entertaining. If you haven’t tried sunchokes yet, they’re sometimes called Jerusalem artichokes and are a rich source of healthy prebiotic fiber for your microbiome and they’re very yummy. They have a creamy texture and sweet flavor. If you can’t find lotus root in your local store, ask the store to start carrying it. You can also buy dried lotus root…or just make the dish without it. I made this without the lotus root and it was still delicious. This dish tastes so good, and is SO good for you.

Prep Time: 15 minutes | Cook Time: 20 minutes | Yields: 5 servings

Ingredients
1 4″ piece of lotus root (about 1/2 of a medium root)
3 small or 1 large sunchokes (also called Jerusalem artichokes) thinly sliced
2 thick leeks (white park only), sliced into thick half-moons
2 garlic cloves, pressed or minced
1 tbsp olive oil
1 tsp shoyu or 3 pinches fine sea salt
1 tbsp maple syrup

Directions
Preheat the oven to 375 degrees F.
Place all vegetables and garlic in a bowl.
Add the oil, and toss to coat.
Spread the veggies onto a baking sheet.
Roast the vegetables for 12 minutes, then sprinkle with the shoyu and syrup.
Stir to coat.
Return the vegetables to the oven, and roast an additional 10 minutes.
At this point, check to see if the vegetables are tender and becoming golden.
If not, return to the over for 5 to 10 minutes longer.
Serve warm.

Spring Cleaning for Body and Mind: How to Detox

As the days get longer and the plants start to turn green once again, many of us feel a renewed sense of energy and that means doing a bit of spring cleaning. Now is a great time to not only declutter our physical spaces to start the season fresh, but also to focus on pressing our inner reset buttons, to gently start anew. 

We all want to live as the healthiest version of ourselves, but wellness does not just fall into our laps – we need to work at it. Whether that means prepping healthy meals for the week, going on a daily walk, or drinking enough water throughout the day, these actions take discipline and commitment – especially when we first begin our journeys to prioritizing wellness. Boosting our immunity and optimizing our wellness should be something we focus on all the time for the betterment of our long-term health and happiness. It is also particularly important these days when trying to not get sick. Viruses don’t stand as much of a chance when fighting against a healthy immune system. 

Sticking to a healthy diet is HARD. There are plenty of times when someone with good intentions will offer me a delicious vegan treat, but I know it is full of sugar, which wreaks havoc on my body. Whenever I have sugar, I am almost guaranteed a bad night’s sleep full of odd dreams, thirst, and restlessness. But even just removing refined flour and sugar (breads, cookies, etc) can do wonders for your body. You’ll also feel much of the benefits from deleting meat and dairy, too.

Luckily, The Kind Diet is a great resource for getting started with your health journey – by following the Kind Diet you will lose weight more easily, your skin will glow, and you will have tons of energy. When we really focus our attention on giving our bodies good, clean nourishment, we will feel it in every aspect of our life. You will feel more rested, increase your energy, your skin will glow, you will feel stronger, and your body’s regulatory systems will be working efficiently.

Additionally, the Kind Diet is cruelty-free and sustainable, so you can feel good about the choices you are making for your body AND the planet! If you are already accustomed to a plant-based lifestyle the Superhero section of the Kind Diet will offer you the absolute best results. If you are new to plant-based food, I recommend reading the whole Kind Diet book so you can fully understand why you may want to make these changes and where to start!

Whether you are just starting your health journey or are looking for an extra boost to reset yourself for the spring season, I have a few simple practices you can add to your daily routine to get clean and start feeling your best. 

Mindful Chewing

This may sound odd, but how we chew is SO important! Our body has the amazing capacity to convert complex carbs – like a grain of brown rice, a green bean, or even a hunk of squash – into Glucose. AKA sugar… the good kind! You come equipped with flat molars, a jaw that moves in little circles for grinding, and a special enzyme in your saliva, called ptyalin, that breaks down complex carbs into glucose. When this glucose travels to your brain, it gives you the most amazing feeling of satisfaction. You will feel nourished and centered, and your brain will be free to generate happy thoughts. And all this begins in your mouth! Truth be told, I am not always the greatest chewer, but I try hard to chew every mouthful 30 times, but often don’t meet that mark, or I forget altogether. That’s why we call these practices! It’s really about trying your best and discovering that feeling of satisfaction that will motivate you to improve. A few tips to help your chewing practice: 

Eat some meals alone: It’s way easier to chew when you’re not expected to talk!Put your fork down between bites: This simple trick interrupts mindless gobbling.Really taste your food: You went through all the trouble to get it, by paying close attention to your food you can relax and enjoy every little bit of flavor.The first couple of times you really try chewing your jaw might hurt: When any unused muscle gets a workout, it feels it, and your jaw has been slacking off for years now! But like all exercise, it will get easier and your body will soon thank your jaw because you will perform so much better on chewed food.Drink Water

Water is SO important. Water makes up 60% of our bodies – 75% of our muscles, and 85% of our brains! Yet studies have shown that up to 75% of American adults are chronically dehydrated. There is such a simple solution: Drink more water! In the mornings I try my best to have 32 ounces of water before anything else, and it makes all the difference. I admit I am not the best when it comes to hydration, I often will find myself realizing at 4pm that I haven’t had any water all day! Adding lemon and mint makes me love to drink and gets it in me much easier. When I do remember to drink enough water, I can truly feel the difference. If you find yourself having a hard time remembering to drink water, having a great reusable water bottle that you can carry with can help. Having my water bottle nearby is always a visual reminder that I need to be drinking water throughout the day. (Try this reusable water bottle to help you drink more water.)  

Start Your Day with a “Green” Routine

Starting your mornings right sets you up for success throughout the rest of the day. That hour or two you take for yourself puts your body and mind in the right mindset from the moment you get up. As we just mentioned ideally, I will start my morning with 32 ounces of water. Then it’s great to get something green in your body to fuel up! I like to have about 16 ounces of celery juice or blanched green veggies, followed by a smoothie 45 minutes later. My favorite morning go-to smoothie includes protein powder, frozen fruit, nuts, water or nondairy unsweetened milk, 2 dates or 3 drops stevia, and a green powder, although if I am in a rush or don’t want that much fruit I will do a simple combination of protein powder and water. Once you are all fueled up for your day, go for a walk! Getting some fresh air and light exercise in during my mornings always energizes me, and releases those good endorphins, the chemicals your brain releases that keep you feeling energized, happy, and focused!  

Move Your Body

Speaking of exercise and endorphins, another really simple thing you can do to support a clean, healthy lifestyle is moving your body! If you start to incorporate exercise and movement into your everyday routine, you give your body the cue that it needs to be energized and engaged every day! In addition to a daily morning walk, I try my best to do three strength classes a week, and yoga on the other days. Again, we all live busy lives and I am by no means perfect when it comes to this routine. I regularly miss my exercises, and that is OK! Forgetting a day or two—or a few weeks! — in a row doesn’t mean you’ve failed, just try your best to pick up the practice again when you can. I am working on making it a bigger priority, and this spring detox is a great motivator to bring this to the front of your to-do list. Exercise delivers your body oxygen and nutrients and helps improve your cardiovascular system. When you exercise it is truly like giving your body a cleaning or tune-up to make sure that every system is functioning to at its best all the time, as well as stimulates the lymphatic system, cleaning it out & promoting our cleanse!

Take Your Organic MyKind Vitamins

Keeping track of your nutrition can sometimes be tricky or overwhelming for some, but there is an easy way to ensure you are getting all of your daily needed vitamins and minerals. By taking our organic MyKind vitamins you can ensure you are keeping your body properly fueled. Our gummy vitamins are delicious and a great way to feel like you are having a treat, or an afternoon pick-me-up. Unlike most gummy vitamins on the market that pile on the added sugar, syrups, animal byproducts, and artificial dyes and colors, these gummies are actually good for you! They are totally free of added sugars and harmful ingredients, and they are deliciously sweet thanks to the inclusion of organic apples and peach puree! For stress there is Ashwaganda, and for restful sleep check out the Sleep Well Pills or Delicious Spray, and our newest elderberry sleep for immune support. 

For more of a cleanse, you can follow this daily routine: 

Morning

As I mentioned earlier, water is so important so try your best to drink 32 ounces before you eat or drink anything else, followed up with 16 ounces of celery juice, and 30-45 minutes after that a healthy smoothie. This should be more than enough for you to feel well-fueled in the morning! Once you are feeling fueled up get some movement in. A walk, a dance class, a cardio routine, or a yoga strength training. Bear & I love BullyJuice on Youtube! He has a super cute & infectious personality and leads some great workouts. 

Lunch

A light soup or salad is a great fuel boost in the middle of the day. A dish I am loving right now is Carrot Ginger Soup – I make a basic roasted butternut soup and add some steamed carrots and plenty of ginger, blended all together, it is fantastic! I have also been loving having Split Pea Soup, or Immune-boosting Miso Soup. For salads, I do a mix of red leafy lettuce, red onion, mushrooms, raisins, avocado, tomatoes, tahini, lemon juice, flax oil, a little ume vinegar, and a little olive oil. Check out my book for tons of additional tasty & clean soup and salad recipes.

Dinner

Another delicious soup or salad to fuel you through the evenings is great, but if you want to get creative, you can experiment with lots of steamed veggies & sauces! Some of my favorites are Steamed Beets with Tahini Sauce or sauteed kale with lots of big slices of garlic, topped with sliced almonds, lemon juice, and a little salt. You can find my tahini recipe in my book or online here! You could also make any of the vegetable dishes in The Kind Life for dinner!

Movement

Be sure you are listening to your body. Try exercising enough throughout your week to keep your body and mind happy! 2-3 strength classes per week, complemented by yoga, hiking, biking, running, or walking to get enough movement during your cleanse, but if you are feeling tired be sure to honor that and take the time to rest! Something light like walking is a great way to incorporate movement into your day while still being gentle with yourself. Walking the dog counts, too!

Bedtime

Having a bedtime routine as well can really help with your rest and mindset! Go to bed early and be sure to digitally detox in the evenings (much easier said than done!) I promise, if you take the time to stop working, put your electronics aside, and read or bathe before bed you will feel so much more relaxed and well-rested! If you are looking for some great before-bed book recommendations check out Untamed, Happiness Project, Memoirs of a Geisha, The Red Tent, or, of course, any of my books. 

Follow this plan for a week and I promise – you will feel lighter, happier, and more energetic. If you need a bite of your kids’ rice and beans, go for it, but this cleanse is meant to be vegetable-heavy for a reason. Your body has been so busy digesting so many heavy things – this allows it to take a moment off.

After your detox you can keep your new healthy lifestyle up by slowly adding in all the other deliciousness from my book like beans & whole grains. And keep the motivation alive by visiting farm sanctuaries, going on walks, and noticing how deep and relaxed your breath is as you’re walking. Start shopping at farmer’s markets to be motivated to try new recipes with the freshest and most seasonal produce available, especially in spring.

Happy renewal, friends!

Love, 
Alicia

*If this is your first time ever doing a cleanse you may have some detox reactions – this is good! Not a sign that you need to eat a burger, just your body realizing how much it needs to do this. But be sure to always speak with your primary care physician before starting any new cleanse or diet.

Immune Supporting Vegan Carrot Coconut Soup

When my loved ones are sick, I always bust out the ginger and garlic. They are potent anti-bacterial wonders, and they taste great too. Bonus: this immune-supporting vegan carrot coconut soup makes great baby food. I also added a little red curry paste, since I can’t have enough of the stuff ever since I tried it in Heather’s amazing Butternut Squash Soup.

My son Franklin loved it. Baby Nicholas loved it. We all did. And, no one got sick, although I will also credit our trusted elderberry tincture for that!

Note from Alicia: To make this a superhero dish skip the coconut milk and curry paste.

Ingredients

1 tablespoon coconut oil1 onion, diced small1/2 inch ginger, grated4 large garlic cloves, minced2 lbs carrots, peeled, coarsely chopped1 large potato, peeled, cut into 1-inch dice1 t red curry paste1 can full fat coconut milk, (from a BPA-free can)Pinch of salt, to tasteBoiled water, to cover

Instructions

In a large saucepan, melt the coconut oil.Add the onion, and sauté until it starts to become golden. Add the ginger and garlic, and cook for another minute.Add all the vegetables and curry paste, and stir to coat.Add enough water to just cover the ingredients. Cover, and cook for about 20 minutes, or until the potatoes are fully cooked.Blend the soup until smooth with a pinch of salt. Pour it back into the pan, add the coconut milk, and taste again for salt.

Joanna Steven is an Amazon best-selling author, an attachment parenting mom to 2 boys, and a lover of food. Her mission is to inspire mothers and make their life easier so they feel nurtured, nourished, and better able to raise children in a peaceful way. She regularly updates her blog with delicious, wholesome recipes, and lifestyle tips for moms seeking to live motherhood to the fullest.