Lisa Consiglio Ryan's Blog, page 3
October 31, 2016
Vegan, Gluten-Free Halloween Rolo Candy
Halloween is my favorite holiday. I am into watching horror films (Michael Myers scares the sh*t out of me!), carving pumpkins and dressing up in costume.
For the last two years I went trick-o-treating as a deer, my spirit animal.I’m still undecided about this year. Do you have your costume figured out yet?
When it comes to Halloween candy, I have to be reals and tell you I can’t resist Kit Kats. I’ve been working on how to make a clean version but I haven’t gotten the right taste for the wafers yet. I’m determined!
Kit Kats are #1, following Snickers and Rolos. I love to put them in the fridge and have them for a snack. I usually get my fix of a few bars and then I’m done. The sugar is crazy! I feel like I’m getting a blood transfusion of buzz.
I’m always finding ways to “clean up” favorite foods and this time I think I hit the jack pot.
I made “clean + sexy” Rolos! I also added an ingredient to make the Snickers too!
I used dates and nut butter to make the caramel and I can’t believe how much these treats taste like the original ones but without the processed sugar spike.
I’m bringing these gems to a neighborhood Halloween happy hour today and I know everyone will LOVE them!
Here’s how to make Rolos vegan and gluten free (and sugar-free!):
“Rolos”
Ingredients:
Dates (pitted soft mejool dates, soak for 1 hour if not soft)- I used 16 dates)
1 1/2 Tbsp. nut butter (I used peanut butter but sunflower also tastes great)
1 cup dark chocolate chips (vegan + gluten free brand)
1 Tbsp. coconut oil
1 tsp. chia seeds
Sea salt
For the Snickers, add the nuts (I only had raw almonds but I would prefer you get sliced ones for the recipe).
Directions:
Pulse dates and butter in Vitamix or food processor until smooth consistency. Make 1 inch balls and place on cookie sheet with wax paper. Freeze for 5 minutes.
Meanwhile melt chips, oil, chia, and salt in a medium sauce pan over low heat for 5 minutes.
Dip the chilled balls in the chocolate and place on cookie sheet with paper. Freeze for 30 minutes or until ready to serve.
Take out of freezer whenever you are ready. The “Rolos” will stay at room temperature and not melt. Enjoy!
Makes about 16.
Do you have a favorite Halloween candy? Let me know and let’s try to re-make it clean and sexy!
PS. More fun clean + sexy versions of your favorite foods, download Eat Clean 21 Meal Plan Kits and make cleaner versions of tacos, pizza, and more! The LIVE group challenge starts Nov. 1st. You can join in or do at your own pace. Click here to instantly get your 3 week plan, shopping lists and recipes>>>
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October 5, 2016
Roasted Brussels Sprouts and Carrots
October is here! All my fave things like pumpkin patches, football, crisp air so you can wear a fun sweater and cool boots, oh and jeans (I have so many, I’m such a jean whore!), Halloween and the start of Fall Renewal Detox!
I’ve been leading our LIVE group cleanses for over 5 years and a big concern is how stress leads to cravings and mindless eating.
Stress is the #1 cause of inflammation in the body.
Caffeine, sugar, dairy, gluten, alcohol, animal protein, soy… all inflammatory, but stress again trumps all.
When we are inflamed, we:
• gain weight in the belly,
• break out,
• feel drained,
• can’t think,
• become moody, and
• feel out of control with our eating and cravings.
And over time with repeated stress, inflammation leads to chronic illness such as cancer, diabetes, autoimmune disorders, thyroid issues, high blood pressure, etc…
I’m sure you can relate to what I’m sayin’. Even with good intentions, stress can quickly put us back at the starting line.
One of the easiest ways (because nature takes care of it all!) to add ease into your cells and fight inflammation (stress!) is to eat seasonally.
Every time the season changes, our bodies automatically endure stress. Weather, new feelings and energy… our bodies begin to adjust to the season.
Eating foods like carrots, butternut squash, kale, pumpkin, apples, pears help support our systems during the transition.
Isn’t it amazing that during fall, the seasonal foods that are rich in beta carotene (carrots, butternut squash, sweet potatoes…) are abundant? We need to protect our lungs (the organs that rule autumn according to Traditional Acupuncture) at this time of year and get ready for cold and flu season so nature gives us just what we need.
And you know what else is in season? Brussels sprouts!
Brussels sprouts are soooooo good for you. They are an excellent source of vitamin C and vitamin K. They are packed with nutrients such as folate, fiber, potassium and omega 3.
Brussels sprouts taste like candy, too! Yep yep!
I can’t control myself! I seriously eat ’em up fast! I have a way to make these bites super tasty. You’ll end up devour them just like me.
Roasted Brussels Sprouts and Carrots
Ingredients:
1 cup Brussels sprouts, washed and stems removed
1 tablespoon extra virgin olive oil
Sea salt and freshly ground pepper to taste
1 garlic clove, minced
2 carrots, cut diagonally into ½-inch slices
Directions:
Preheat oven to 400°F. Toss Brussels sprouts with oil in a large baking dish and season with salt
and pepper. Add garlic and carrots. Bake for 25 minutes, until sprouts and carrots are tender.
Serves 1-2
I would love to hear from you… what is your favorite fall food and how do you like to cook it? I’m excited to see what inspires you!
PS. Fall Renewal 10 Day Detox LIVE group starts Oct. 17th! Join me and hundreds of gorgeous souls to lighten up, energize and glow! Click to learn more>>>
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July 28, 2016
How to Pack Food for a Road Trip
What would summer be without ROAD TRIPS!
Recently I flew to Cali to do some Go Clean Sexy You business and also got to play… and road trip it.
I’m always up for an adventure. Last week, I visited my dear friend, Elizabeth, near San Fransisco (we hiked on the hills with eucalyptus trees… so pretty and smelled so good!)…
And since I was out West, I decided to take a road trip to Big Sur and experience the ultimate highway of all, Route 1. 85 miles of stunning scenery. I swear I stopped every few minutes to take snapshots of the beauty.
And again…
and again…
Have you ever been to Big Sur?! It’s magical.. truly magical. The energy is like nothing I experienced. It’s totally off the grid (no cell reception… I thought that was a joke, everywhere you go, you can connect. But no. Since I couldn’t connect with the gps on my phone, I had to use a map! Gah, so old school!).
I had a massage at the Esalen Center overlooking the Pacific. The view! After I hung out at the bath house and lied naked in the sun (I couldn’t believe I did that! It felt so free!)
I did a lot of hiking…
and treehugging (the Redwoods were amazing!)
and taking in the sunsets…
I stayed overnight at the adobe motel, Glen Oaks (highly recommended!) and then was off to do some work back in San Fran. The quick trip was just what I needed to reset and get back in touch with nature again. Being outside grounds my soul.
Sooooo, let’s talk about food. Everywhere I go, whether it’s taking the kids to soccer or field hockey, running an errand, and taking road trips, I always have a stash of food with me. I don’t do well when I’m hungry (my family can vouch for that!). Especially on a road trip where you can go miles and miles and miles without a rest stop to grab something to eat. And usually the food is ugh.
SO what did I pack? Since I was traveling for about 4 hours and didn’t have my kitchen, I headed to a local Whole Foods to stock up on a few basic snacks.
Vega bars, bananas, and carrots.
I also stopped at the Juice Shop and got a protein smoothie (maca, cocao, almond milk, avocado, kale, and flax) and green juice (apple, ginger, lemon and spinach).
A good rule of thumb is to have enough protein (Vega bars and smoothie), healthy carbs (carrots, bananas, green juice) and fat (smoothie- avocado and almond milk) with you. This will keep your metabolism boosted as well as fight off any hunger pangs.
Try to find healthier options if you have to stop and eat out. Get the Happy Cow app on your phone to search for veg friendly restaurants.
If you are at home and can do a little cooking in your kitchen, use my packing guide:
Chilled Tomato Soup
Smoothies
Power Balls
Fruit (peaches, bananas, berries)
Nut butter (dip for veggies and fruits- added protein)
Veggies
I also make a protein packed breakfast if I am leaving super early.
Spa Muesli
In a mason jar, combine unsweetened original coconut yogurt, gluten-free rolled oats, berries, bananas, nuts, seeds, and flax. I typically use So Delicious for the coconut milk yogurt, Bob’s Red Mill for the oats, chopped walnuts and sliced almonds, and pumpkin seeds.
It seriously takes me about 30 minutes to get my stash together. These ideas are quick and the only thing that might take more time is letting the Power Balls harden in the fridge. Do those the night before if you can.
Check out more ideas on easy plant-based foods to bring on your trip (dips, hummus, power bars, juices, smoothies, muffins,etc..- FREE DOWNLOAD)>>>
As you can see, I tried to emulate what I usually do back home with my Cali road trip. Improvising is key!
Besides some work, I made it back to San Fran to visit with my “bro” Eric. We ate at a vegan sushi place, Shizen Sushi… (a great rec!- use your Happy Cow app to find places like this so you can work your 80/20 guideline)
And witnessed the full moon over the Golden Gate Bridge.
Not the best photo but we tried!
I am now back at home… I missed my family deeply and after my flight being cancelled due to Southwest’s computer crash, I was ready to be back in Annapolis.
BUT my heart will still be with Cali… I will be back soon!
Okay, your turn! What foods do you bring with you on road trips? Share your faves below!
Enjoy the rest of your summer… explore, rest and have an adventure! xo
PS. If you need a big reboot after your road trip, download your Raw Renewal 7 Day Detox plan and Eat Clean Menu Kit: shopping lists, menu plans and recipes (less than 5 ingredients!). Click to get instant access to your plans and energize, lighten up and GLOW>>> Clean Eating Summer Bundle Kit
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July 7, 2016
How to Eat Healthy at a Wedding (and still have fun)
I’ve been getting many questions about how to stay clean as much as possible during the summer months. You know, weddings, road trips, and beach days… all so much fun but the food can lead to bloating and feeling blah.
Natalie D. posted this message on the Eat Clean 21 forum the other day:
“Hi all! I’m going to be on a boat for three days this weekend and I’m a little nervous about how I am going to stick with this plan. Any ideas…?”Our town, Annapolis, has a HUGE boating scene… and what do people typically do on boats? Eat and drink.
So what do you do when you want to have fun but don’t want to go backwards with all the amazing work you are doing with clean eating?
I know you, you like to keep things clean but also not deprive yourself so I developed a brand NEW 3 part blog series called, “How to Keep It Clean During Summer (and still have fun!) .
All tips and recipes will be centered on avoiding bloat (this is something we all want, especially if we have to put a bathing suit on), supporting the digestive system, and the 80/20 guideline.
Let’s start with weddings, my favorite parties!
In my late 20’s/early 30’s, I had at least 13 weddings to go to in just one year! And most of them were in the summer. Now things have totally slowed down for me with the wedding invites so when I get that Save the Date card, I RSVP yes! The dress, the decor, and the music… I just heart weddings!
Kevin and I went to the most beautiful wedding a few months ago. The bride was gorgeous, the setting divine, and the food, whoa, amazing!
Cutest ring bearer!
Jules and Pablo!
Kevin and I… a special date night for us!
Garden outside wedding in Virginia… on top of mountains, view of wineries.
(I wish I took a better pic!)
Gorgeous bride!
My photos don’t do justice to every detail that was in place. Everything was perfect!
I enjoyed myself tremendously with champagne (more on that in a minute), cake (homemade by her MIL!), and dancing, and the best part of the wedding was being a part of so much love.
You can certainly have fun during wedding season without over doing it. Fo’ sho’!
What to avoid or limit: Fried and greasy apps (mozzarella sticks, mushroom caps, etc…), cheese, champagne (low-calorie but not good for the tummy, so decide on what will work best for you), and extra cookies or baked goods (as a Pittsburgh Italian, the cookie tray makes an appearance!).
All the foods listed contribute to excess water weight and bloating due to the fat and sugar content.
About the champagne… it’s a hard one for me. My favorite 20% is Cava… pair that with vegan chocolate cupcakes, heaven! So what I typically do is drink the sparkly for the toast. See no depriving with my plan!
Having a glass of bubbly isn’t going to do much damage to your digestive system but anything more than that, you’ll notice a lot of gas and bloating due to the carbonation and the sugar.
What to eat: If drinking alcohol, go for wine or a low-sugar cocktail, fruit and veggies, and stick to main entrees.
As for wine, white wine has about 125 calories for 4 oz. and red wine has 125 calories for 5 oz. You can do vodka but stick to just that, maybe with a lime and some seltzer. If you start adding fruit juice (cranberry,etc…), the sugar can up that bloat factor.
Weddings are LONG… some can last up to 5 hours when you take in account the pre-wedding festivities, cocktail hour, reception and an after party. I’m an appetizer and sides girl, mainly because being plant-based, many of the meals contain animal protein, so a good rule of thumb is to stick to the fruit and veggie trays during cocktail hour.
Here are my top 3 go-to tips:
Tip # 1: Pace yourself.
You got the whole night ahead of you, so when it comes to food and drink, take your time. With alcohol, decide ahead of time how much you want to drink. One drink per course is a good way to think about it (cocktail hour, toast, dinner). Also, alternate with one drink per hour and a half and water.
As for eating, skip the bread and butter because it’s not really anything new and different and stick to the main course. You don’t have to sample everything so stick to one plate and fill it halfway with veggies and the rest with protein.
Tip #2: Don’t go hungry… pack snacks:
Before you go to the wedding, make sure to eat all your meals and snacks. Skipping meals will just leave you hangry and most likely to inhale the appetizer table during cocktail hour. Plus you’re most likely to get drunk on an empty stomach.
Front-load your day with veggies, protein and water. And movement.
What I advise is to do a morning workout. Even if you are traveling, download a few apps and do yoga in your hotel room. This will help set the tone of the day.
Drink a smoothie (try kale, almond milk, almond/nut butter, frozen mango, banana, and hemp protein or go here for more recipes), and make sure all your meals have a good carb, fat and protein to keep you full. Eat at least 1-2 hours before the wedding.
Each meal should have:
a healthy fat (ex. extra virgin olive oil, avocado)
protein (ex. quinoa, beans)
and carb (veggie and fruit)combination with a little somethin’ somethin’ (ex. coconut flakes, cacao nibs, even chocolate chips-vegan of course!)
I also pack tons of snacks with me because I can be a nosher! AND it helps me keep the blood sugar levels stable. You can pack a purse-friendly serving of nuts and seeds, trail mix and dried fruit.
I have a list of 50 snack ideas you can choose from. Click here for the complete guide to healthy snacks. These will keep you satisfied!
Tip #3: Recover.
Rehydrate and get something green in your system as fast as you can. A nice green juice can rebalance your cells from any acidic food and drink consumed at the wedding.The chlorophyll from the greens (kale, spinach, Swiss chard, collards, dandelion greens) are super alkaline and feed your cells the liquid nutrition they need to rebuild.
Try the Warrior Juice from the Raw Renewal summer cleanse.
I have a whole slew of juice recipes here, too, for the day after.
BONUS: GLOW!
You can look sparkly on the outside and also have that inner-glow for the wedding circuit.
For the outside, I use Prtty Peaushun for glittery lotion. It’s vegan, gluten-free, non-toxic and I get compliments all the time about my glow. Click here for more info>>>
And for the inside, you know what I’m going to say… food! The more you feed your cells raw, whole foods, the more you shine! Since you are getting enzymes and nutrients without heating and manipulating the energetics of the food, your body has an easier time processing nutrients. Glowing skin, bright eyes, gorgeous hair and nails plus less bloating result from all that raw goodness.
Most of my recommendations for the blog series will be based on raw food since it’s the easiest, quickest, most efficient way to support your digestive system.
Always remember to have fun. Don’t deprive yourself because that is just plain boring. You are dedicated to living a happy, clean life because it makes you feel and look amazing so use these tips and let me know how it goes for you.
What do you say?
How do you work the wedding circuit with clean eating? Share your tip with me!
PS. Raw Renewal 7 Day Detox starts July 17th!
LIVE cleanse group, menu plan, recipes (some only have 3 ingredients! so easy!), and shopping lists plus my coaching! Hip hip!
Grab Early Bird discount before July 11th:
Click here for more details >>>
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July 3, 2016
Cherry Bomb Parfait
I can’t stop! I love these beauties and pop them in my mouth every chance I get. Cherries are just so SUMMER.
I saved some for this AWESOME July 4th dessert I made for the family cookout.
The July 4th holiday weekend is always such a big food day. Personally, Independence Day is my 2nd favorite holiday (right after Thanksgiving) when it comes to eating.
I just LOVE all the fun picnic decorations, parades, red white and blue apparel, and fireworks but the food always wins.
Summer can be a challenging time for clean eating (no shocker here) so instead of letting it all go, I make a few items that are “cleaned up” to balance things out.
For example always bring watermelon to a party. If you want to nibble and need something filling and light, go with watermelon. Watermelon has high water content and hydration is a great way to beat bloat and feeling stuffed. You can make fun watermelon stars with cookie cutters, top with coconut flakes and blueberries for the July 4th vibe.
Click here for Watermelon Stars recipe>>>
And you can’t go wrong with Veggie Burgers. They aren’t greasy and have lots of fiber to keep you satisfied and away from the extra chips.
Click here for my famous veggie burger (no soy, no wheat… gluten-free and vegan)>>>
Okay, back to dessert. Since cherries are abundant in summer, why not take advantage and make the Cherry Bombs? This dessert is off the hook YUMMO! Plus the bombs are clean and sugar-free.
Heads up… if you don’t want to take the time to pit the cherries like I did, use frozen ones. It’s not a lot of work like I expected, however, so enlist in some help (thanks to my Kate!) and you’ll get the job done in just a few minutes.
Pitting cherries makes me feel so Dexter (I sure miss that guy!)
Cherry Bombs
Makes 6
Takes about 15 minutes to assemble.
Chill time 1-3 hours, depends on thickness of coconut cream… the thicker, the less fridge time.
Ingredients:
For the Coconut Cream
2 (15-oz) cans coconut milk, chilled overnight (I used low-fat, Native Forest brand)\
1 tsp. vanilla extract (you can sub with almond extract if you wish)
For the Berry Chia Jam (makes 3 cups)
2 cups fresh or frozen strawberries (de-stemmed and sliced if using fresh)
3 cups fresh or frozen sweet cherries (pitted if using fresh)
1 Tbsp. maple syrup
2 Tbsp. chia seeds
1 tsp. lemon juice (I juiced ¼ fresh lemon but you can use from the bottle)
Directions:
Chill the cans of coconut milk in the fridge for at least 8 hours ahead of time so the coconut cream can solidify.
For the chia seed jam: Add the cherries, strawberries and maple syrup into a medium saucepan. Stir to combine. Increase heat to medium, and simmer until the berries release their juices and soften, about 5 minutes. When the berries look a bit soft, stir in the chia seeds. Keep cooking over medium heat until the chia thickens the mixture, about 5 more minutes.
Remove from heat and stir in vanilla and lemon juice. Pour into a glass, cover and chill in fridge for an hour.
For the coconut cream: Open the cans of coconut milk and scoop off the white coconut cream and place it into a medium bowl. There might be some left over coconut water so save in a mason jar for a future smoothie.
With a whisk or a big spoon (I used this) , beat the cream in the bowl until smooth. Whisk in the vanilla.
Layer the coconut cream and the chia jam in parfait glasses. Top with optional blueberries, almonds, coconut flakes, etc…
Enjoy immediately or cover and transfer to the fridge until ready to serve. The chia seed jam and coconut cream keep for approximately 5 days (if covered).
Extra toppings:
Blueberries (to make the red, white and blue pop)
Toasted sliced almonds
Coconut Flakes
The coconut cream was such a hit in my house. The kids were dipping all kinds of fruit in it. Even Kevin who isn’t a sweets person licked the bowl.
I can’t wait to see your Cherry Bombs! If you are in the States, enjoy your holiday and party it up!
What is your all-time favorite summer food? Do tell!
PS. We start the LIVE groups summer cleanse July 17th! Lots of fruit, veggies and raw food… no sugar, no dairy, no pots or pans involved!
Join us for a quick 7 day detox and lighten up, energize and GLOW after the holiday fun.
Click here for details>>> Raw Renewal 7 Day Detox
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June 28, 2016
Chilled Tomato Soup
I just realized that the July 4th holiday is happening, like, SOON! If you are in the States, you will be celebrating with cookouts, picnics, beaches, vacations… socializing with friends and family.
For me personally, I tend to do a lot more socializing in the summer overall… I don’t need to wait for a holiday.
Usually in the winter, my pj’s go on at 6 pm, and I’m in for the night. Now I’m all about hanging out with my buds as much as possible. The bright sun (and vitamin D) ignites my active spirit and lots of fun in my life.
Even though my heart is full and happy, a night out can take me back to square one when it comes to my clean living goals. The next day, my body tends to move a bit slower, my belly bloated and full. I know this feeling all too well… and I also know I will feel better in a few days. I’ll get back to my clean eating. All is good.
About 10 years ago, it was a different story. I would have the hardest time getting back on track and I felt frustrated to no end. Things would go on and on until it became challenging to get back on track. It wasn’t until I learned how to listen to my body and develop automatic habits that now keep me from struggling to balance fun and being healthy. I also learned what to eat according to the seasons and since nature knows exactly what we need, everything is accessible and easy.
During the summer, keeping up with your healthy clean habits can be a challenge. Once you stop drinking your water with lemon or having your smoothie for breakfast, it gets harder and harder each day to get back on track. And I don’t even have to mention all the social activities summer brings into the mix.
I so get it. AND I can help.
If you are like me and every human being experiencing summer right now… and since it’s such a fiery time, you want to cool off any chance you can get.
I have the perfect solution to help you feel light, energized and sexy this summer…and cool off!
Raw Renewal 7 Day Detox!
Our LIVE group cleanse starts July 17th!
What will you eat during the Raw Renewal Detox?
Let’s start with a twist on a basic chilled gazpacho.
Try this insanely delicious Chilled Tomato Soup for your next lunch. Make a big batch and have it for leftovers. You can even bring this light and tasty soup to the holiday cookout. You’ll be the star of the party, fo’ sho’.
This signature recipe is a part of the NEW Raw Renewal 7 Day Detox.
Chilled Tomato Soup
Ingredients:
3 tomatoes (Roma’s are best)
1 cup coconut milk (Native Forest in can)
1 tablespoon extra virgin olive oil
¼ cup chopped yellow onion
¼ cup chopped red bell pepper
1 tablespoon lime juice
½ teaspoon cumin
Directions: In a blender or food processor, puree all ingredients until smooth. Chill in fridge for 15 minutes.
Serve. Serves 1
Want to sample a whole day of Raw Renewal Detox goodness?
Download the FREE sample daily detox plan>>>
What is your favorite summer time food? Do tell!
PS. Raw Renewal 7 Day Detox is a great way to lighten up this summer so make sure to grab the Early Bird deal.
Maximize your clean eating with the Summer Bundle Deal (Raw Renewal 7 Day Detox AND Eat Clean 21 Meal Plan Kit). <<>>
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Tired of Feeling Tired?
My mad-talented friend and naturopathic physician, Dr. Samantha Brody, is here to talk about energy. We all want it, but if your energy is zapped, check out the 3 causes we need to watch out for.
Last week I was treating an acupuncture patient for neck pain. He was face down on the table and as I was putting his needles in I was chatting with him about some labs I had asked him to have done. I asked him if he had gone in for the draw yet. Silence. I asked him again. Still, silence. “Jeff?”Silence. I put my hand on his shoulder and a little louder. “JEFF?” Silence. At this point I start to panic a little. I shake him, hard. He startles. “Huh?”He had fallen asleep. While I was talking to him. I can be boring, but I’m not that boring.
About two weeks before this, at my request, Jeff had stopped drinking Diet Coke. Underneath the caffeine he was so tired that he was literally falling asleep the minute he stopped concentrating. Although this level of fatigue is unusual, I can easily say that over 80% of my patients and clients don’t have the energy they want to have, even when they do drink coffee. And if they drink enough to keep their energy up, often their sleep is negatively affected. 
There are obviously some medical things that can cause fatigue, which of course we rule out first (anemia, thyroid issues, chronic viruses, etc.) but more often than not, it’s due to choices that we make on a day to day basis that we don’t even realize are impacting our energy.
There are obviously some medical things that can cause fatigue, which of course we rule out first (anemia, thyroid issues, chronic viruses, etc) but more often than not, it’s due to choices that we make on a day to day basis that we don’t even realize are impacting our energy.
The biggies are usually pretty easy to test for. Let’s talk about those for a sec.
1. Anemia. Women in particular, during “child bearing years” can become anemic. Many doctors will run a CBC (complete blood count), which is standard, but in my practice I also always run a ferritin, or iron stores. Even when the CBC is normal, ferritin can be low. And the reference range that most labs give is way under what specialist like to see for optimal energy. Ideally the number is over 50, and some integrative physicians like to see it over 70! Typically I see 50 is adequate but it depends on the person.
And if you do need iron (it’s best not to take it if you don’t need it) make sure it’s not iron sulfate because that is likely to give you constipation. Try bisglycinate or another form instead. Oh, and take it on an empty stomach with vitamin C.
2. Thyroid. Even when the TSH, the basic thyroid test is within normal range it is possible to still feel tired. I usually shoot for between 1.5 and 2.5 for my patients on this number as people can have symptoms of fatigue, weight gain, dry skin and depression or just feeling down if the number is over 2.5. Not all people, but some.
3. Vitamin D. Deficiency of this vitamin is problematic but usually doesn’t cause fatigue. That said, a recent study showed that reversing deficient vitamin D actually helps muscle fatigue, from the inside out by improving the function of the cells that make energy. Often traditional medical doctors will give patients D2 in high doses but I usually prescribe D3. I like to see people between 50 and 70 on their labs and everyone needs a different amount.
The great news is that usually, with a few simple changes, it’s possible to significantly improve your energy.
What each person needs is different. And it may change year to year, month to month, or even day to day. A few years ago I ran a program where I sent people a tip a day for 7-days to increase their energy. Easy things anyone can do. The feedback I got was great, and I kept meaning to run it again but it kept getting put on the back burner.
I’m happy to announce, my 7-Day Energy Infusion is back! You can sign up HERE, and of course feel free to unsubscribe at any time. I look forward to hearing how it goes for you.
Enjoy! 
Dr. Samantha Brody is a licensed naturopathic physician in private practice in Portland, OR. When she is not in the office you can find her meeting with clients virtually across the globe, speaking at health and lifestyle events and conferences, and writing her forthcoming book The Stress-Less Strategy. She has been featured in The Wall Street Journal, The LA Times, Livestrong, Shape and Huffington Post and more. Click here for your FREE 7-day energy infusion.
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June 26, 2016
WELLness Online Shop
I’m SOOOOO very stoked to bring the WELLness Pop Up Shop online!
We had an AMAZING pop up shop in Annapolis, MD that offered gorgeous local wares, fitness classes, healing arts and wellness demos, natural makeup class, essential oils, a fun run, fashion show, prix fixe dinner… all focusing on healthy living and clean eating.
The WELLness Pop Up Shop was the first of it’s kind that combined retail, food and beverage, classes, events for the local community to help make people’s lives better, healthier and full.
AND when it comes to the fun products sold at the shop, well, I MUST share the love!
I call my product line, RASA.
RASA means “taste of enlightenment.”
My RASA products are made for YOU, designed to enhance your well being, stimulate your senses, and promote balance. AND some are just plain fun (I’m a bit “gangsta” so you’ll see a bit of that sprinkled in, too!).
I hope you enjoy shopping RASA online! AND remember… Treat yourself like you are sacred, my friend… because you are.
Enjoy the SUMMER SALES, too!
RASA Signature Products
RASA Necklace
I’m so excited about this signature piece designed by Gina Luce of Beach Girl Chic. It’s gorgeous and it’s meaning is so sacred.
We SOLD OUT at the Wellness Pop Up weekend BUT Gina Luce made 5 more for our online pop up shop. SO grab yours! I would be honored for you to wear it.
Clear Quarts- means grounding
Green Jaspar- promotes good digestion and speaking your truth (3 4mm mala beads: 3 means “divine, close to spirit, you are protected”)
Wear it with your fave graphic tee, tank or dress. Casual to dressy.
In stock: 5
Juice that B*tch Muscle Tank
Designed by Matt at Blk Ankr.
Great for festivals, casual daytrips and can be dressed up with faux leather pants (yes, I do that!). You can even wear this tee to work out.
A feminine version of the muscle tank, this must-have style is designed with our exceptionally soft cotton slub fabrication that softly drapes around curves. The modern elongated armholes and curved bottom hem make it perfect for layering.
In stock: 20
My Green Shake Beach/Shopping Bag
Eco-friendly bag for shopping at the market, beach days, and to tote your goodies.
Canvas, slouchy style
A take on the popular Kelis’ 90’s song, My Milkshake… My Green Shake Brings All The Boys To the Yard….
In stock: 9
Peace
20 oz. BPA-free, non-toxic glass mason jar for smoothies, juices and fun drinks.
In stock: 12
Good Health Rei-Keys
Vintage keys are smudged with white sage to clear past energy from the key, then laid to rest in a bed of Epsom salt and lavender buds overnight to infuse with loving energy. Each key is adorned with a fancy jasper crystal bead to aid with digestion. Keys are then charged with healing Reiki energy for good health.
In stock: 10
RASA Seasonal Candles
All candles are reiki charged and crystal infused. Designed by Jessica, Gilded Trees.
Spring: Infused to Promote Healthy Liver Function>>>Grapefruit, Lemongrass and Carnelian
Summer: Infused to Promote Healthy Heart Function>>>Lavender and Green Aventurine
Fall: Infused to Promote Healthy Lung Function>>> Eucalyptus, Spearmint, and Rose Quartz
Winter: Infused to Promote Healthy Kidney Function>>> Chamomile and Citrine
Seasonal candles will support your system all year long.
*BUY seasonal kit (4 candles: Winter, Spring, Summer, and Fall) and save! *
In stock: 3 of each season
RASA Seasonal Room Sprays
All sprays are reiki charged and crystal infused and correspond to the candle scents. Designed by Jessica, Gilded Trees
Spring: Infused to Promote Healthy Liver Function>>>Grapefruit, Lemongrass and Carnelian
Summer: Infused to Promote Healthy Heart Function>>>Lavender and Green Aventurine
Fall: Infused to Promote Healthy Lung Function>>> Eucalyptus, Spearmint, and Rose Quartz
Winter: Infused to Promote Healthy Kidney Function>>> Chamomile and Citrine
Seasonal sprays will support keep your environment balanced yearlong.
*BUY seasonal kit (4 candles: Winter, Spring, Summer, and Fall) and save! *
In stock: 3 for each season
RASA Note Cards
Special notes that spread love and joy! AND laughs! Recycled paper. Designed by Christie Hamlick
BRANDS I love!
I partnered with my favorite brands to bring you even more WELLness goodness for the shop.
Alexis Mera
I’m so in love with Alexis’ comfy, chic athleisure! It’s all the rage nowadays. I have the jogger pants and the maxi dress. True to size and stylish, you can go from working out to brunch! #yogotobrunch
Albemarle Maxi Dress
Sexy and chic plus comfy! I wear mine with gladiator boots if I want to dress up and Converse if running errands.
In stock: 1 SM, 2 M, 1 L
Cortelyou Jogger Pant in Pink Tropics Print
I do EVERYTHING (even sleep!) in my joggers. You can even go fishing like the lovely Audrey of Bay Weekly!
In stock: 1 XS, 2 SM, 1 M
Alchemy by Nina Kohler
This active lifestyle apparel is the bomb. Comfy, pretty, and true to size. All clothing is inspired to support your clean living life with messages of love, peace and community.
I wore my Alchemy gear all weekend long during the WELLness Pop Up shop and still do! Yoga class, concerts, going out to dinner, you name it!
Peace Girl Open Back Tee
Get your “om” on with this cute open back tee. Layer it to go to and from the gym or yoga class for fun and flirty look!
In stock: 2 SM, 3 M
Hamsa Halter Tank
A flattering fit adorned with a beautiful and original hamsa hand. I wear this almost everyday!
In stock: 1 M, 1 L
Perfectly Imperfect Short Sleeve Burn Out Tee
We’re all Perfectly Imperfect, so celebrate it! What is perfect about this tee is the length, fit and feel.
In stock: 2 SM, 3 M
Prtty Peashun
My favorite non-toxic body lotion ! It’s the ONLY gluten-free lotion on the market! Vegan, paraben-free, no animal testing or products, natural and fragance-free. No dyes or coloring agents. FDA approved.
It isn’t a self-tanner so it won’t stain and will wash off in the shower. It’s like a tinted moisturizer. It gives your skin a glow and tightens at the same time. Developed by celebrity make up artist, Bethany Karlyn, to ensure her models weren’t slathered in toxins, this lotion is inexpensive and lasts a loooooong time. I had my pouch for months! Just a little goes a long way. AND Gwyneth wears it on the red carpet for her sexy glow!
You can choose from light, medium, dark and deep dark. You can even get plain if you don’t want tint but want the shimmer and tightening.
Use on legs, arms, face, even your hair. The glow picks up the light creating glimmering highlights, while the emollient smooths frizz.
In stock: Plain, Light, Medium, Dark, Deep Dark
Moon Juice
These super food dusts (powders) are out of this world nourishing as well as powerful! I do a Tbsp. in my tea or smoothie. If I want more lust, focus,memory, glow… I just choose my dust! Moon Juice Shop is my fave place in LA and I’m excited to sell these amazing products.
In stock: Beauty (1), Sex (2), Action (1), Spirit (1), Brain (2)
Goodnight on back order- up to 10 days
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WELLness Pop Up Wrap Up
Three weeks ago, I had the pleasure of leading the very first the WELLness Pop Up Shop in Annapolis. AND I must say, I’m overwhelmed with gratitude!
Our health and well-being is EVERYTHING; physical, mental, and spiritual. What we are doing here together, learning how to eat clean and live healthy lives, have tons to do with prevention and overall resiliency.
And how powerful the strength of community can offer for our world.
Sharing love, giving back and supporting each other can have a global effect. I really believe this to be true, 100%.
The WELLness Pop Up Shop took place June 3-5. I was blown away by the outpouring support from wellness professionals, fitness instructors, local vendors, friends who all came together in the name of wellness. Even in my small town of Annapolis, the ripple effect was strong.
Education, movement, fun… all focusing on prevention.
Thank you to all our sponsors for making this event such a huge success!
***A portion of proceeds for the weekend went to a great cause…we raised $1000 for Anne Arundel Medical Center’s Oncology and Community Outreach programs!***
The WELLness Pop Up Shop was on the news! Check out the segments (and yoga poses by Sue and Kate!) here>>>
Here are a few photos from the WELLness Pop Up Shop weekend; a snapshot of how a small town can support in a BIG way:
FRIENDS AND WELLNESS PROFESSIONALS
Sam (AAMC) Audrey (Bay Weekly)
Broadneck Family Chiropractic One. Physical Therapy, Fitness, Wellness
Jenn, Pilates of the Bay Charlie and Allie, Yogavibez
Rachael, The Zenhouse Peach
CLASSES
Sue Serini and Kate Bellotte
Lauren Mueller Suzanne the Make Up Chic
LOCAL VENDORS
HERE. a pop-up shop Fair Trade Fashionistas
Gina Luce Jewelry Natty Boh Suds
AND signature RASA products (shop the on-line store>>> )
Limited Edition Necklace Graphic Tee
Rei-Keys (Good Health charged) Room Sprays
KICK OFF PARTY – Thank you Metropolitan Kitchen and Lounge and Roots Market!
Jan Eden for being AMAZING! Great acoustic guitar!
PRIX FIXE DINNER – Sponsored by WRABYN
Gorgeous event styling by 2 Hands Studios
Cheer sponsored by Rick Shane,
Style Lounge
Beautiful linens from Hen House Linens
Gluten-free and Vegan Cupcakes by
One Dish Cuisine
5k FUN RUN – Sponsored by Annapolis Running Shop
FASHION SHOW – Thank you Lilac Bijoux and Athleta Annapolis!
BIG love and thanks to Stacey and Alison, owners of ArtFarm Annapolis!
As you can see, there’s lots of love being shared!
Love is love is love is love.
Please promise me that you’ll remember that WE ARE ONE and that love heals. We are all connected and the more we help one another, the better this world will be for us, for our children, for everyone.
And when it comes to health, I vow to do all I can to support you… Let’s do it together.
Much love, and again WE ARE ONE.
PS. Our next #WELLnessPopUp Shop is tentatively set for late Sept./early Oct. Want to know more about the WELLness Pop Up mission and program? Click here>>> WELLness Pop Up Shop
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June 8, 2016
Eggplant “Parmesan” Recipe
As a 90% Italian girl (the other 10% is Polish!), Italian cooking is in my blood.
Granted, I didn’t grow up cooking or even owning a pot in my twenties. BUT as I grew to love clean eating and how amazing it made me feel, grabbing a spoon and donning on my Antropologie apron with some Jack Johnson (or Drake, depending on my mood) tunes is something I look forward to; a time to connect to my body as well as share something I created with love.
Gnocchi, rigatoni, gelato… the list is unlimited when it comes to yummy Italian foods. My favorite is Eggplant “Parmesan,” and cleaning up this dish is so fun to do. AND delicious too!
Use these ingredients (all gluten-free and plant-based) and make a quick meal that satisfies your hunger and is clean at the same time.
Eggplant “Parmesan”
Ingredients:
2 eggplants, sliced vertically
1/4 cup rolled oats
4 shiitake mushrooms, chopped
½ onion, chopped (1/4 cup)
1 garlic clove, minced
1 cup marinara sauce
1 tsp. red pepper flakes
1 Tbsp. basil
Sea salt and pepper to taste
Directions: Lightly salt eggplant slices and let sit for 10 minutes. Pat dry. Pre-heat oven to 400 degrees. Meanwhile, in food processor mix rolled oats until finely chopped.
Spread out eggplant slices on parchment paper on a sheet pan and top with oats. Bake for 15 minutes. In the meantime, sauté onions and garlic in oil in medium saucepan for 5 minutes. Add mushrooms, marinara sauce and red pepper flakes and simmer for 15 minutes.
Add basil and season with salt and pepper. Remove eggplant from oven and top with sauce mixture. Return to oven for additional 5 minutes. Serve.
Serves 2-4
What is your favorite Italian dish to clean up? Share with me and list the recipe, too!
PS. Egglant “Parmesan” is a signature recipes from the Eat Clean 21 Meal Plan Kit. And guess what? We are starting our next clean eating challenge on June 13th. Are you IN?
Here’s the scoop:
• You’ll get the Eat Clean 21 Meal Plan kit immediately after signing up so you can start dabbling with recipes or even go full on with the menu plan (you get 3 weeks of plans, shopping lists and recipes) . Download it asap. All recipes include anti-inflammatory foods as well as plant-based and gluten-free. All recipes are 5 steps or less, 5 ingredients or less.
• Fit & Flush Cleanse is for 7 days. We will start the challenge with this cleanse. It consists of 3 days of liquids before lunch and 4 days of accelerated detox. BUT don’t worry about that detox word… it’s basically a whole foods cleanse but recipes and portions are focused on fat burning.
• You will get weekly fitness workouts to tone and strengthen your muscles during the challenge.
The Fit & Flush special bonus will be released June 10th so you can get ready for the challenge on June 13th. Everything is planned for you!
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