Archive for July, 2009

Wellness Weds: Let’s Talk About Stress!

For some of us, it may be quite stressful to talk about this topic. No worries… take a moment to collect yourself. Calmly take a deep breathe in and then out (repeat a couple times if necessary). We are not talking about stress in a way that will make you feel stressed out. Instead, we are offering a constructive approach to stress in hopes that this article will help you to take some small steps to improve how you handle it. First things first, let’s go straight to the basics:

What is stress?
Stress is a normal physical response to events that make you feel threatened or upset your balance in some way. When you sense danger – whether it’s real or imagined – the body’s defenses kick into high gear in a rapid, automatic process known as the “fight-or-flight” reaction, or the stress response.

The stress response is the body’s way of protecting you. When working properly, it helps you stay focused, energetic, and alert. In emergency situations, stress can save your life – giving you extra strength to defend yourself, for example, or spurring you to slam on the brakes to avoid an accident.

The stress response also helps you rise to meet challenges. Stress is what keeps you on your toes during a presentation at work, sharpens your concentration when you’re attempting the game-winning free throw, or drives you to study for an exam when you’d rather be watching TV.

But beyond a certain point, stress stops being helpful and starts causing major damage to your health, your mood, your productivity, your relationships, and your quality of life. In our fast paced world, stress is something so common that many of us live with it on a daily basis. We get it from our work environments, our home life, and sometimes our relationships too. Having a better understanding of stress, its causes, and our responses can be very helpful for how we deal with it.

How much stress is too much?
Experts say that the body doesn’t distinguish between physical and psychological threats. When you’re stressed over a busy schedule, an argument with a friend, a traffic jam, or a mountain of bills, your body reacts just as strongly as if you were facing a life-or-death situation. If you have a lot of responsibilities and worries, your emergency stress response may be “on” most of the time. The more your body’s stress system is activated, the easier it is to trip and the harder it is to shut off.

Long-term exposure to stress can lead to serious health problems. Chronic stress disrupts nearly every system in your body. It can raise blood pressure, suppress the immune system, increase the risk of heart attack and stroke, contribute to infertility, and speed up the aging process. Long-term stress can even rewire the brain, leaving you more vulnerable to anxiety and depression.

Because of the widespread damage stress can cause, it’s important to know your own limit. But just how much stress is “too much” differs from person to person. Some people roll with the punches, while others crumble at the slightest obstacle or frustration. Some people even seem to thrive on the excitement and challenge of a high-stress lifestyle. With this in mind, learning to control our thoughts and having a plan for positive responses to stressful situations can be very beneficial to your health and your well being.

What are some things you can do to better handle stressful situations?
You may feel like the stress in your life is out of your control, but you can always control the way you respond. Managing stress is all about taking charge: taking charge of your thoughts, your emotions, your schedule, your environment, and the way you deal with problems. Stress management involves changing the stressful situation when you can, changing your reaction when you can’t, taking care of yourself, and making time for rest and relaxation.

Here are some super easy tips to get you on your way to better handling stressful situations:

• A strong support network is your greatest protection against stress. When you have trusted friends and family members you know you can count on, life’s pressures don’t seem as overwhelming. So spend time with the people you love and don’t let your responsibilities keep you from having a social life. Make it a priority to build strong and meaningful relationships. You can do this by finding a local organization to volunteer with and be a part of, do some social networking (through social networking sites where groups meet regularly, like http://www.meetup.com), schedule time to hang out with friends and colleagues (even if you have to literally pencil it into your calendar, it is totally worth it).
• You can’t completely eliminate stress from your life, but you can control how much it affects you. Relaxation techniques such as yoga, meditation, and deep breathing activate the body’s relaxation response, a state of restfulness that is the opposite of the stress response. When practiced regularly, these activities lead to a reduction in your everyday stress levels and a boost in your feelings of joy and serenity. They also increase your ability to stay calm and collected under pressure. The next time you feel a stressful situation arising, take a moment to breathe in deeply allowing oxygen to flow throughout every facet of your body, and then exhale releasing that air back into the world. Focus on your calm breathing and relaxing your muscles.
• Most people ignore their emotional health until there’s a problem. But just as it requires time and energy to build or maintain your physical health, so it is with your emotional well-being. The more you put in to it, the stronger it will be. People with good emotional health have an ability to bounce back from stress and adversity. This ability is called resilience. They remain focused, flexible, and positive in bad times as well as good. Easy ways to invest in your emotional health include doing things that challenge your creativity, finding ways to relax (lighting a scented candle, taking a bubble bath, creating a space in your home that is just for you), exercising, doing meditation and/or yoga, spending time with animals (visit an animal shelter), having leisure time (do things because they feel good), and engage in work that ignites your creative energy.

Above all, it is important to recognize when a stressful situation is about to occur or when you are in one. Acknowledge it for what it is, and call it by no other name. Then calmly determine how you are going to handle the situation. For some, this may mean taking a step back and reevaluating how to progress forward. For others, this might mean taking a time out to listen to your favorite song (one that will pump you up and let you know you can handle it). It may take some time to determine what will work best for you, but whatever it is, do that one thing. Don’t let a stressful situation get the best of you. Remember that you have the power within you to handle the situations you are presented with, and stand firmly upon that knowledge.

Resources:
“5 Easy Ways to Reduce Stress” http://www.holistic.com/holistic/learning.nsf/Title/5+Easy+Ways+to+Reduce+Stress
“10 Ways to Reduce Stress Without Spending A Dime” http://www.dumblittleman.com/2008/10/10-ways-to-reduce-stress-without.html
“Understanding Stress: Signs, Symptoms, Causes and Effects” http://helpguide.org/mental/stress_signs.htm

Raw Carob Balls

Maybe you are new to the raw food diet and you’re looking for a sweet fix, or you are seasoned and just wanting to jazz up your menu a bit. Whatever the reason, these raw carob balls are super easy to make and are a delicious treat after any raw meal. The ingredients below will make about 16 raw carob balls.

• 1 cup of raw sunflower seeds
• 1 cup raisins (or an equal amount of pitted dates)
• 2 – 3 tsp carob powder
• 1 1/2 cup raw almond butter*
• shreddedcoconut

  *Raw almond butter may be difficult to find. You can certainly use regular almond butter instead (the dish won’t be 100% raw, but it will be 100% delicious)

1. Mix up the sunflower seeds, raisins, carob powder and almond butter using your food processor (if you have a mini food processor, you may want to combine all the ingredients in a bowl first, then place smaller portions into the food processor).

2. Scoop the mixture into a bowl (should be very thick). Then use a spoon to scoop out some of the mix. Use your hands to roll it into a 1 inch round ball.

3. Sprinkle some coconut shavings into a plate or saucer. Roll the ball around onto the coconut shavings so that it gets even amounts on all sides.

4. Then place the finished carob ball onto a plate. Repeat until you are out of batter.

5. Store in the refridgerator for a couple hours so that the are nice and cold.

Once they are cold they will become a treat for your taste buds. Not too sweet, and just the right consistency. Enjoy!

10 Very Creative Ways to Go Green

By now you are probably already doing the basics for saving our precious planet. We think that’s fabulous! Here are 10 very creative ways to go green just to keep you on your toes:

1. Instead of buying gift bags for presents (for friends and family) buy recycled grocery tote bags. You can find them at a variety of grocery stores and as they are becoming more popular, you’ll see them with trendy designs and in a variety of colors. These bags vary in price (usually between $.79 – $3.00 depending on style), and in many cases they are way cheaper than a gift bag or roll of wrapping paper. By purchasing a recycled grocery tote to act as a gift bag, you are practically guaranteeing that the bag will be reused by the receiver.

2. In your home office set aside a bin or a tray for scrap paper (this includes paper with one sided printing). When the bin gets full take the paper and cut the sheets down into a quarter of their original size. Then, use a binder clip to fasten the top corners together and you’ve just created a notepad for yourself. These pads are great for jotting down notes, phone messages, to do lists, or just doodling. If you work in a corporate setting and have extra pads, pass them along to work colleagues.

3. Start growing a house plant that can be easily separated (aloe, jade, etc). When the plant has matured, separate it into smaller pots. These will make great gifts for friends and family. Plants improve the quality of air in any home so they are truly the gift that keeps on giving, plus it is fun to watch them grow.

4. At some point during our busy day we tend to remember that we need to make a run to the grocery store (whether it be for more orange juice or the missing ingredients needed to make tomorrow’s lunch). Keep an extra canvas tote bag (or recycled content grocery tote) in your car. Or for ladies, you can fold one up and place it in your purse. This way you’ll always be prepared for the impromptu grocery store run and never be thrown upon the mercy of a plastic bag again.

5. Save water when washing your dishes. Many of us only use our dishwashers when they are full, but if you are an ol’ fashion guy or gal you are probably into hand-washing. Here’s what you can do to use less water when hand-washing your dishes: Organize your dirty dishes from easily cleaned (forks, knives and other utensils) to items that will take some elbow grease (pots, pans, bake-ware). Then fill your sink or bin with sudsy water. Wash your utensils and other easy items first because they will leave behind less residue and particles in your sudsy water. Then wash your harder to clean items last, leaving less change for having to do a water change. Rinse your dishes all at once (use a sprayer if you have one) to conserve water. Then let them air dry (or you can hand dry them with a reusable cloth if you prefer).

6. Do a clothing swap party amongst your friends. Everybody has clothes that they are tired of or have stopped wearing for whatever reason. One person’s discarded clothes is another’s treasure. This is a great way to score some good finds without putting a strain on your wallet. Invite your friends over and maybe serve some light snacks, put on some fun background music, and let the clothing swap begin!

7. Make your gifts! Over-consumption is becoming a thing of the past as many of us find ourselves not really wanting a lot of material possessions. Why not make gifts for birthdays and holidays instead of always running out to buy the latest thing? The gifts that you make are sure to be one of a kind. Consider investing in some glass jars and then making sweet treats as gifts (place your treats into the jar, and then maybe tie a nice ribbon or bow around the top for presentation). The treats will be enjoyed, and the jar can be reused several times over.

8. Are you washing your clothes after each time you wear them? Why? This is different for each person, but let’s take a moment to reevaluate what needs washing and when. Obviously, undergarments and gym clothes (or any clothing where you sweat profusely) should be washed after each use. But towels, jeans, and your everyday t-shirt, you can probably wear those a couple more times before tossing them into the wash.

9. Support your local businesses. When you walk down the main streets of your community, take note of the little family owned shops that are there. Those are the nice businesses that you want to keep in your neighborhood, the ones you want to see thrive. So if you are going out for a cup of tea or to grab a bite to eat, or if you are in search of a nifty knick-knack or a cozy book, why not shop locally first and do your part to help grow your local economy.

10. Donate. Donate. Donate. This doesn’t always mean your money! Donate your time (by volunteering in your community, like to clean up a local park or participate in an after school program). Donate your unwanted possessions (everything from clothes, furniture, to a used car can be put to good use). Start where you are, remind yourself that every little bit helps. Investing commercials always tell us to make our money work for us by investing it in stocks and mutual funds, and while we have nothing against this, we think you should also make your money work for your community and for mother earth too. Remember you have the power to make change, and the little things make the biggest difference.

If you would like additional tips on going green, join our rawsome twitterverse, where we tweet green tips daily!

Cool As A Cucumber

Cucumbers will forever be known as a refreshing option that you can add to any meal or let stand alone, especially during the warm months of late spring into early summer. Cucumbers belong to the same family as watermelon, zucchini, pumpkin, and other types of squash. Varieties of cucumber are grown either to be eaten fresh or to be pickled. Fresh cucumbers are commonly called slicing cucumbers. They are cylindrical in shape and commonly range in length from about six to nine inches. There skin ranges in color from green to white and can either be smooth or rigid depending on the variety. Inside the skin of of a cucumber is a dense, crunchy, and thirst quenching pale green flesh, as well as numerous edible seeds.

Health Benefits:

• The flesh of cucumbers is primarily composed of water but also contains vitamin C and caffeic acid, both of which help to soothe skin irritations and reduce swelling. The hard skin is rich in fiber and contains a variety of beneficial minerals including silica, potassium and magnesium

• The silica in cucumber is an essential component of healthy connective tissue, which includes muscles, tendons, ligaments, cartilage and bone. Cucumber juice can also improve the complexion and health of the skin, and its naturally hydrating

• Adding a crunchy cool cucumber to your salads is a great way to increase your fiber intake because cucumber comes naturally prepackaged with the extra fluid you need when consuming more fiber.

• Studies have show than adding foods (such as cucumbers) that are rich in potassium, magnesium and fiber can help to reduce your blood pressure.

• 1 cup of sliced cucumber (with peel) will give you approximately 10% of your daily value (DV) of vitamin C, and 5% of your DV for vitamin A, potassium, and manganese.

Shopping for Cucumbers:
Remember this, cucumbers are very sensitive to heat. When you are shopping for cucumbers you should choose ones that are displayed in refrigerated cases or temperature controlled areas. They should be firm, rounded at their edges, and their skin should be a bright medium to dark green. Avoid cucumbers that are yellow, puffy, have sunken water-soaked areas, or are wrinkled at their tips. Cucumbers that display any of those symptoms are past their prime. It is best to purchase organic cucumbers if you can, as conventional ones have a wax coating that will need to be peeled first (thus you loose all the great nutrients that are found in the skin).

Preparing Cucumbers:
Unwaxed cucumbers do not need to be peeled but should be washed before cutting. Waxed cucumbers should also be washed but then we recommend you remove the skin. Cucumbers can be sliced horizontally in small circular shapes or straight up and down for cucumber sticks (perfect for dipping into hummus or a raw almond pate). While the seeds are edible and nutritious, some people prefer not to eat them. To easily remove these seeds, simply cut the cucumber lengthwise and use the tip of a spoon to gently scoop them out.

Resources:
World’s Healthiest Foods http://www.whfoods.org

Wellness Wednesday: Sleeping

One of our favorite topics: precious sleep! It’s such an important part of your life. Sleeping is what allows your body to rest, rejuvenate, and recoup from your busy day. Many recommend at least 8 hours a night (but keep in mind this number may vary by person and lifestyle). You should awake each morning restored and feeling anew. Sleep should be right near the top of your daily “to do” list next to making healthy eating choices and getting exercise. The combination of these three elements in balance are sure to improve your quality of life.

But let’s say that sleep does not come easy for you. Maybe your mind is always racing right before bed or your feet get cold and that wakes you up. Whatever the reason, before you start jumping to conclusions, why not try some of these easy techniques to see if you can lure yourself into a more rewarding sleep pattern. Do you have your teddy bear ready? Okay, let’s go!

Sleep in complete darkness or as close to it as possible. If there is even the tiniest bit of light in the room it can disrupt your circadian rhythm and your pineal gland’s production of melatonin and seratonin. There also should be as little light in the bathroom as possible if you get up in the middle of the night. Whatever you do, you should keep the light off when you go to the bathroom at night. As soon as you turn on that light you will for that night immediately cease all production of the important sleep aid melatonin.

Listen to relaxing music or nature sounds. For some, just having relaxing, soothing music in the background or a CD playing nature sounds helps to relax them so they can fall asleep. These CD’s can be found in a lot of local stores and online too. They are inexpensive to purchase and can do wonders for your quality of sleep.

No TV right before bed. It would be even better to get the TV out of the bedroom completely. It is too stimulating to the brain and it will take longer to fall asleep. Television before bed is also disruptive of pineal gland function.

Wear socks to bed. Your feet often feel cold before the rest of your body due to the fact that they have the poorest circulation. A study has shown that wearing socks can reduce night wakings.

Do some light reading, like something spiritual or religious. This will help to relax. Don’t read anything stimulating, such as a mystery or suspense novel, as this may have the opposite effect. In addition, if you are really enjoying a suspenseful book, you might wind up unintentionally reading for hours, instead of going to sleep.

Journaling. If you often lay in bed with your mind racing, it might be helpful keep a journal and write down your thoughts before bed. This way they are out of your head and on paper, freeing your mind to be more relaxed and get you to sleep.

Get to bed as early as possible. Our systems, particularly the adrenals, do a majority of their recharging or recovering during the hours of 11 p.m. and 1 a.m. In addition, your gallbladder dumps toxins during this same period. If you are awake, the toxins back up into the liver which then secondarily back up into your entire system and cause further disruption of your health. Prior to the widespread use of electricity, people would go to bed shortly after sundown, as most animals do (unless they are nocturnal), and which nature intended for humans as well.

Remove the clock from view. It will only add to your worry when constantly staring at it… 2 a.m. …3 a.m. … 4:30 a.m. … If you have to use an alarm clock keep it at least 3 feet away from you. Also consider adjusting the volume of your alarm clock to be lower, as it is very stressful to the body to be awakened suddenly.

Keep your bed for sleeping. If you are used to watching TV or doing work in bed, you may find it harder to relax and to think of the bed as a place to sleep. Watch TV in your living room, do your work in your study. Have separate places for doing various tasks, and then make sure you respect the nature of the bedroom.

Put your work away at least one hour (but preferably two or more) before bed. This will give your mind a chance to unwind so you can go to sleep feeling calm, not hyped up or anxious about tomorrow’s deadlines.

Exercise regularly. Exercising for at least 30 minutes everyday can help you fall asleep. However, don’t exercise too close to bedtime or it may keep you awake. Studies show exercising in the morning is the best if you can do it.

Establish a bedtime routine. This could include meditation, deep breathing, using aromatherapy or essential oils. Whatever works for you (so you may have to do some experimenting up front). The key is to find something that makes you feel relaxed, then repeat it each night to help you release the day’s tensions.

With that we welcome you to take a moment and think about the things you can do to improve your sleeping habits, and then how you can put them into action… Sweet dreams!

Resources:
33 Secrets to a Good Night’s Sleep http://www.mercola.com/article/sleep.htm

Win the Idiot’s Guide to Eating Raw

Recently we had the opportunity to chat with Mark Reinfeld, co-author (along with Bo Rinaldi and Jennifer Murray) of The Complete Idiot’s Guide to Eating Raw.  We asked him about his journey with raw foods and why he decided to co-author the book. This guide offers a clear understanding of the healing and energy-boosting benefits of eating raw, simple recipes for over 150 delicious raw food dishes, facts about the anti-aging properties of raw foods and advice on how to get your calcium and protein. Check out the interview below to learn more about Mark and to discover how you can score a FREE copy of the book.

RFN: What brought you to the raw food movement?
Mark: In the late ’80’s a friend of mine took a workshop with Gabriel Cousens. We started experimenting with raw foods. When I moved to San Diego, I was 80-100 percent raw for an extended period. I even wrote my Masters thesis in Holistic Nutrition on the Positive Benefits of Raw Food Cuisine. Since then, raw foods have taken on different roles in my life.

RFN: What raw foods were your first? Did anything significant cause you to change your diet to raw foods?
Mark: We started experimenting with a dehydrator, making sunseed and fig treats, and also seed sauces and dressings for salads. It was a fascinating discovery to learn a ‘new’ cutting edge culinary style. When I moved to San Diego I wanted to see how I would feel by including more raw foods in my diet. The climate was much more suitable to raw foods than what I was accustomed to in New York. I was also experimenting with different types of cleanses and fasts so the raw food lifestyle was a perfect compliment.

RFN: We never thought we would see an Idiot’s Guide book to Eating Raw. What made you decide to go this route?
Mark: We were referred to a literary agent who connected us with the publisher of  the Idiots Guide Books series. They were looking for someone to write a book on eating raw. It was an instant connection.

RFN: How did you develop the content for this guide?
Mark: My wife and co-author Jennifer Murray facilitated the recipe development which also included popular recipes from our restaurants. I did the research and compiled the information chapters with contributions from Bo Rinaldi co-author of Vegan Fusion World Cuisine.

RFN: What do you hope someone will gain after reading this book?
Mark: For people to realize how simple and essential it is to include healthy raw foods in their diet. More people than ever are turning to a raw food lifestyle. In this guide, readers will find the secrets to raw food weight loss; how raw foods can heal the body and boost energy and enthusiasm; information on the anti-aging properties of raw food; a comprehensive resource guide to businesses, websites and groups that support the raw lifestyle and 100+ recipes that show how raw foods can be combined into delectable meals. The Complete Idiots Guide to Eating Raw fully explains the benefits of this increasingly popular diet choice, plus presents a mini cookbook that gets readers started on their new regimen.

Recently published studies indicate that rheumatoid and fibromyalgia patients—who number in the millions—can benefit from an uncooked vegan diet rich in antioxidants, lactobacilli, and fiber. Woody Harrelson says the “Recipes so good, you may want to eat this book!”

RFN: What advice can you give to someone just starting to embark upon their raw food journey?
Mark: Go at a pace that you are comfortable with. Be gentle with yourself along the way as you learn more about food and yourself. Connect with others who share a similar interest in raw foods for support and inspiration along the way.

Our special gift for our readers….
Mark Reinfeld has graciously donated 3 copies of The Complete Idiot’s Guide to Eating Raw to be given to our loyal readers. That’s right, a FREE book for you! Isn’t that exciting?! By simply leaving a comment to this article from July 13, 2009 (12AM, EST) to July 17th, 2009 (11:59PM, EST), you’ll be entered to win one of these free copies. One entry per person (meaning, if you comment multiple times, you will be disqualified). Winners will be picked by a random number generator and then notified individually via the email address they provided for making their comment. Good luck, happy commenting!

Where you buy the book: You can purchase this book from Amazon.com.

A little more info on Mark Reinfeld: Mark, the recipient of the 2006 Platinum Carrot Award for living foods, is the founding chef of Blossoming Lotus Restaurant, winner of Honolulu Advertiser’s 2006 ‘Ilima Aware for Best Restaurant on Kaua’i. His cookbook, Vegan Word Fusion Cuisine, co-authored with Bo Rinaldi and with a foreward by Dr. Jane Goodall, has won nine national awards. He has been preparing inspired gourmet vegan and live food cuisine for over 15 years.  Be sure to visit his website, Vegan Fusion, and his blog.

Raw Almond Pate

This pate smells absolutely amazing, so let us warn you now, upon making it, you will be tempted to eat it all! Pate is such an amazing raw dish, it can be served over a bed of greens (surrounded by cucumbers, tomatoes, carrots, etc) and also as a dip for your sprouted flax crackers and other veggies (or as several have already done, just load it up on a plate and eat as is). Either way, everyone agrees, it’s magically delicious!

This recipe serves 4 people.

Ingredients:

• 4 cups of soaked sliced almonds (raw)*
• 8 spring onions
• 3 celery sticks
• 2 1/2 cups organic broccoli slaw**
• large squeeze of lemon juice
• pinch of Celtic sea salt

*You should soak the almonds about 24 hours in advance. Sounds time consuming, right? But actually, it couldn’t be easier. On the night before you plan to make the recipe, simply measure out 4 cups of sliced raw almonds and place them into a bowl. Then fill it with water and leave it to sit overnight (we suggest using your stove to store it). Then the next morning, change the water (drain it and refill again). By that evening you’ll be ready to go.

**Broccoli slaw is generally a mix of shredded broccoli stems and shredded carrots. It is dry so there is no dressing already on it. Some variations may include purple cabbage and other veggies. It can be purchased prepackaged at your local grocery store. Buy organic if you can. You can also make it, and save the broccoli florets for juicing later (or include them) .

Directions:

1. Chop up the celery and spring onions. Mix with the almonds and broccoli slaw and place into your food processor (for a smoother consistency, use a blender). If your food processor is too small to handle of these at once, simply put in even portions at a time, placing the finished pate into a mixing bowl.

2. Once all ingredients are processed or blended, transfer them into a mixing bowl. Add a squirt of lemon juice and sprinkle some Celtic sea salt on top (to taste).

3. Use a wooden spoon to mix all the ingredients together. Serve immediately or refrigerate to eat later.

Bonus: If you want to get fancy, whip out your ice cream scoop and serve the pate that way for presentation. Your friends/family will be amazed and you will leave them wanting more.

Mila’s Story: A New Beginning

In 1989 my family and I emigrated from communist Russia, and you can only imagine how liberating it was exploring the endless isles of supermarkets and all the colorful food packaging varieties.  Like so many, we were drawn in by the convenience of T.V. dinners.

But by my late teens I was diagnosed with Acne Rosacea and I found myself struggling to find a natural alternative to prescription medication. I began reading and educating myself on health and nutrition while slowly gravitating to a more natural unprocessed diet, which alleviated the recurring redness on my face naturally.

But in my mid-twenties I started transitioning to a vegetarian diet, and even though I knew better, I ended up turning into a junk-food vegetarian living off of cheese pizza.  I was a compulsive emotional eater, binge eating practically on a daily basis.

I started gaining weight and it wasn’t long before I found myself going in and out of depression.  I was miserable and felt trapped in every aspect of my life.  I was overweight, in a relationship I was not happy in, climbing the corporate ladder, working on another promotion, in a banking job I despised.  I truly felt my life had very little meaning.

But the final straw was when I looked up my height and weight on the Body Mass Index (BMI) and realized that at 5’2” and 170 pound I was actually in the first stages of obesity.  I immediately signed up with the L.A. Weight Loss program but I strongly resisted their eating plan because I truly felt it was not very health promoting.

I was faced with the realization that I desperately needed a new beginning focusing on health and natural living, not just another weight loss program.  I knew that if I didn’t drastically change the direction of my life, I would end up settling for a life I did not want.  And I desperately wanted to pursue something that I felt had some real meaning in the world.

I was already familiar with raw foods and decided to read up on it some more.  I picked up a book by Victoria Boutenko and to my astonishment I recognized her picture.  Years ago when Victoria’s family lived in Colorado she was acquainted with my mother.  She presented a lecture and a raw foods demo for some of my mom’s Russian friends at our home.

It’s interesting that 14 years later life would bring me back to Victoria’s message… coincidence?  I think not!  Shortly after reading her book I happened to find out about the Living Light Culinary Arts Institute in northern California specializing in raw vegan cuisine.

So what do you do when you’re faced with a crisis and you desperately need a new beginning? You risk everything for the chance at happiness, for the chance at something real. So I did the unthinkable. I called off the relationship, quit my banking career, cashed out my 401k, packed up everything I owned into storage, and took off to California to pursue my passion for healthy living.

Since my return from completing the program in California, I have lost a little over 35 lbs on an 80% raw food diet, and I am happier than I’ve been in a very long time.  Eating a clean diet has connected me back to nature and to an eco-lifestyle.  It has given me clarity and the opportunity to release so much stored emotion, helping me overcome compulsive emotional eating.

Today I hope to inspire others with the message that there is a better way to live. That you don’t have to settle for poor health, depression, or obesity. Nature is magnificent, and when we begin to connect back to a natural way of living we unlock the secret to radiant health. After all, we do have a choice… the choice to live vibrantly healthy, enjoying and embracing every moment along the way.

Life begins to open up the most wonderful opportunity when you finally make the decision to open your heart, stay true to yourself, and begin to live with integrity. My decision to embrace a raw food lifestyle has given me a new appreciation for the healing power of nature, while taking my health to a whole new level of radiance.

Raw Food Nation is proud to feature the story of Mila Ilina, who resides in Boulder, Colorado. Mila is the owner of Raw Radiance, LLC and she blogs her raw advice too, Raw Radiance Blog. Her favorite part of the raw food lifestyle is all the wonderful and passionate people she has met who continue to inspire and uplift her on her own raw food journey, as she’s always learning!

If you would like to submit your story of how you came to raw foods, visit our submissions page for guidelines.

Wellness Wednesday: Me Time

Wake up, morning routine, breakfast, out the door, traffic, work, work, work, lunch, work some more, work, work, work, grocery store, errands, traffic, home, dinner, phone calls, emails, facebook, myspace, twitter, bedtime.

Breathe….

There is something missing here. The average person is busier than ever, often times jugging a job, a home life, a social life, and everything in between. How do we achieve balance? We step out of bed and we practically hit the ground running, leaving little time to stand still or think of anything other than what’s next to do on our schedules. What happened to the idea of slowing down, appreciating life more, and remembering to LIVE? Have we forgotten those simple things that our spirit longs for?

Did you know that something as small as taking 15 minutes a day to sit in silence, meditate, close your eyes, pray, write down your thoughts, take a walk, talk to a friend, play the guitare, whatever it is for you, can make an unbelievable difference in mood, energy, and quality of life? Furthermore, it will be fuel for managing the constant flow of demands that can wear down your batteries.

Let’s say that you need to rejuvenate or replenish your energy but you might not be able to afford an exotic retreat or an all exclusive getaway. No problem! How about instead you do something much simpler and make a retreat in your home. (Say what??) That’s right, let’s take it to the home front. Turn off your phone, your computer, your television and all other electronic distractions and plan your escape. It’s much more practical.

Set up a mini retreat in your home. This is less expensive than a major vacation, much easier to plan, the follow through will be a breeze, and the benefits are endless. Here are some suggestions to get you thinking:

• Stop by a craft store and pick up a new project kit to try (tie dying, paint by numbers, knitting/crochet, fabric/tshirt decorating, wood painting, stain glass sun catchers, etc)
• Go to your local bookstore and splurge on a couple great books
• Make it a point to rent new movies on a schedule so that you get the opportunity to do something for you
• Buy a relaxing CD (meditation, nature sounds, light instrumental solos), then close your eyes in your favorite chair and let the tunes take you away
• Go to your local bookstore and invest in a journal for writing (pick the journal that speaks to you because of its shape and design)
• If you enjoy pets but can’t have one at this time, volunteer at the local shelter to walk the dogs or spend time with rescued cats that need attention
• Volunteer for a cause that you truly enjoy (like working with children for example)
• Treat yourself to a delicious meal or dessert, set the table and style the plate with love, and then savor the flavor of every bite
• If you want to make a day trip/weekend out of it, do a little research for local getaways (visiting local museums, going to a concert, hiking on a nearby trail, camping in a National Park, visiting a day spa, going biking or other outdoor sports, or just picking a winding road and driving with the wind in your hair)

The company you work for pays you money for your time, but how do you pay yourself? We suggest with something more important than money….time. Making time for yourself, whether it is 15 minutes a day or 1 day out of the week, will allow you to decompress and obtain clarity of mind. These little moments when you take time to be aware of yourself and your needs break up the “gotta do this now” routine that we often fall into.

You deserve better. You deserve you. Take out your planner, or write on a post-it note. Whatever it takes,  schedule in some me time.

Resources:

Get Some Me Time by Will Meek, PH.D. http://psychcentral.com/blog/archives/2006/09/19/get-some-me-time/
More Important than Money – Paying Myself With My Time by Sid Savara, http://www.sidsavara.com
The Importance of Me Time – Indulging or a Necessity? by Jan Hoadley http://www.associatedcontent.com

How To Stay Raw At Work

So let’s say you have taken care of being raw at home; your fridge and your pantry  are rid of anything that might tempt you or throw you off track. That’s super! But what about when you leave home? So many of us have to venture out our doors for various reasons, most commonly to go to work. Well, your office might have a vending machine stocked with manufactured snacks, or that person who always decides to bring bagels and sweet goodies to leave in the break-room. Talk about temptation!

We need to arm ourselves with ways to maintain the raw food diet and lifestyle while in the work environment. This means sticking to your raw food intake percentage and doing it in a healthy and balanced way. There are a couple challenges when working in the office on the plant-based diet:

1. You may be tempted by refined sugar and refined carbohydrate “office-treats.”
2. You have to plan ahead (meaning you have to create more time) to think about and make food.
3. You have to have food and snacks in the office five days a week (i.e. you can’t run out of food and you can’t forget your food at home).
4. You have to deal with various social aspects.

Planning Your Raw Food Stash

Planning is key when nutrition becomes such a high priority in your life. There are several different ways you can plan and prepare your at-work meals. The first, and most important, thing to do is to create a stash of dried foods and snacks in your desk, locker, car, or wherever you work. Some good ideas for this stash are goji berries or some other dried fruit, dried nuts and seeds, sea veggies, bee pollen, sea salt, and/or a jar of green powder (and a glass shaker jar). This food can be used as a mid-morning or mid-afternoon snack, or for supplementing a plain salad that you didn’t have time to dress up. This stash will also come in handy on those days where you are hungrier than usual and have already eaten all the fresh food you brought for the day. Last, you will save valuable time spent planning and packing into baggies daily quantities of nuts, seeds , dried fruits , and/or sea veggies. Now you will have a 3-4 week supply of snacks there for you at work!

As long as you have some delicious raw options with you, you will be more immune to wanting to eat those office treats loaded with refined sugars and carbohydrates. Sure they smell great, but you know that what you have in your desk drawer, locker, or car will taste so much better! Even if it means having some raw chocolate or raw cookies nearby, it’s very important to have something with you that will satisfy you in the way cooked foods used to satisfy you when that craving hits.

Fresh Raw Food Options:

Now, for the fresh food preparation. Although this can take some mental time, physical time, and muscle to carry to work, you CAN do it and it’s completely worth it. When you want to make the food will be up to you and your work/sleep schedule. Some raw foodists like to make the food in the morning because it will be at its freshest. Others may not have time in the morning and may prefer to make an extra large salad, or soup for dinner for the next day’s lunch. Here are some ideas of what you can make or bring for breakfast and lunch:

Breakfast options:

• Fresh green juice
• Green smoothie (60% fruit blended with 40% green leafy vegetables)
• Superfood smoothie (with some fat and protein added to it like flax seed oil and hemp seed protein)
• Fresh organic fruit

Lunch options:

• Big green veggie salad
• Superfood smoothie
• Green soup with flax crackers
• Raw entrée (perhaps leftovers from last night’s dinner)

Now you can create your own combination depending on the below considerations:

1. Am I running on time this morning or running late?
2. What does my body feel like today? Examples would be: it feels like more liquids (smoothies and soups), it feels like more protein (hemp seeds, raw protein powder), or it feels like some extra superfoods.
3. What do I have to eat in my refrigerator?

What If You Are Running Late?

All of this considered, if you are running late in the morning and didn’t have time to make anything the night before for lunch–no problem! Pack some clean fruit in a bag, grab a container of leftover salad or green soup from last night, and be out the door. If you have more time, you can still grab the fruit for breakfast and then make a superfood smoothie in the blender in 5-7 minutes throwing in fruit, greens, and a bunch of superfoods (some fat and protein of some kind should probably be in there as well to sustain you for the rest of the afternoon). If you are not running late and have some time to spare in the morning, you can make a green smoothie for breakfast and a superfood smoothie for lunch. You get the idea here. You can use clean, old glass jars full to carry your smoothies, soups, and juices around without fear of them leaking out.

More tips to save you time making your work meals are to: 1) Make everything in batches. It’s best to make more than enough food so you can eat the rest another day without having to go through all the prep and cleanup time again. This can apply to superfood smoothies, salads, green soups, and green juices (if you have a high-quality juicer that makes juice that lasts up to 48 hours). And 2) Bring a bag of organic fruit to the office on Monday’s and store it on your desk or in the office fridge (if there’s space). This way, if you’re running super late, or if you completely forget to bring your food with you, you’ll have some fruit to snack on when you get there.

Embrace The Challenge

Yes, it is a challenge to be raw when you’re away from your kitchen for 9-16 hours a day, but if you can master this, nothing will stand in the way of your health and nutrition goals. And if eating more raw foods means that you are more focused, energized, and creative at work, isn’t it completely worth it? Just remember that planning, making food in batches, and adjusting according to your schedule and body-intuition will be key in your raw success–at work and beyond.

This article was written by Lenette Nakauchi, a raw foodist in Chicago who is passionate about teaching, coaching and demonstrating to others how to go and stay “raw” in a fun, healthy, sustainable way. Visit her website Go Raw Have Fun.