healthy eating

Plant New Seeds of Health In Spring

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Spring is an excellent time to extend your health and wellbeing plans in preparation for the coming months of summer. With each seasonal change, your health vibration needs to adjust to stay in rhythm with the newly emerging energies around you, from more light, the longer days, spring blossoms and spring fruit and vegetables; but we need to do our bit to support our minds and bodies to stay in synch. Think of it as looking after the garden that is your daily life, which needs constant tending with your loving attention to feed, weed and replant as necessary. 

For instance, lets consider supplements; do we need to take them? Why should someone who is eating a healthy balanced vegan diet even need to? Well in the course of my work, I have learnt that when we are consuming the best quality organic diet, we shouldn’t generally need to take supplements except for just two supplements that many of us may need in the form of vitamin B-12 and vitamin D, especially if we live in urban environments. And its not only vegans that need to take these supplements either, since these vitamins are not produced by our body.

Vitamin D is also called the sunshine vitamin since it’s a hormone made by the direct action of the suns rays on our skin. If we do not get enough exposure to the sun (at least 20 minutes daily), we are likely to become deficient. However both a deficiency and excess of vitamin D can cause health problems, so its best to get your levels checked so you know the level of supplementation required and do not over supplement. Vitamin D is essential for calcium absorption and other vital functions like sleep and mood, skin and immune health. So that’s something you can schedule in along side your healthy, balanced diet.

Spring is also thought of as time to spring clean and many people use this time for an annual or bi-annual cleansing of your body. There are different levels and types of internal cleansing which you can observe, and this is my gentle invitation to you about a few ways you can prepare and get started.

1. Try a gentle restorative detox or cleanse - check out my two cleansing programmes at Sistahintheraw.com. Try to bring a positive mindset to this choice by seeing it as an opportunity to free your body of any cumbersome toxins, rather than as a restrictive pursuit. Be positive about your preparation for cleansing, consider the health benefits (explained in full in each programme) for improving your energy and overall health, and importantly, be gentle with yourself by not self-chastising for not being perfect.

2. Release and write – I’m a firm believer in the empowering practice of journaling. Create space in your life to let go by writing out any insights, experiences, fears, pains and emotions that you may be carrying around with you unnecessarily. You may find, as I often do, that further helpful insights arise from this process, casting a new light on the things written and deeper clarity and understanding on what you have shared with your notebook. A good question you could start with asking yourself is: “What’s something healthy that I did for myself today, that felt really good?”. Make it a regular habit if you can, the more you undertake writing about your emotions and experience’s etc. the easier it will become and the more you will be able to release.

3. Consider stress relief –  although experiencing stress is normal part of life, too much stress can result in anxiety, overeating and metabolic changes and can also play a big part in digestive problems. Trying a new exercise routine can help to relax your mind and body, allowing for conscious breathing when done properly. Join a class if it feels like too much to expect of yourself to do it on your own. A thirty minute walk helps strengthen bones, increases circulation and improves heart rhythms, while breathing exercises help to strengthen the respiratory system and increase oxygen to the brain. Breathing exercises can also reduce lethargy, anxiety and brain fog, its easy to stop whatever your doing and focus on your breath for a few moments, which can be extremely calming.

4. Take a holiday from continuous stimulation – we all know how addictive technology can be, so its a good idea to try minimising the time you spend on social media, on your phone, on headphones, tablet, TV and computers etc. Instead of carrying your phone around everywhere with you, leave it stationary in another room and check on it once every hour or so for messages. Use the extra time differently to engage in joyful pursuits like being outdoors in nature, meditation or singing while you do some housework!


5. Go on retreat or vacation - This has got to best way to step away everything from your normal daily life in order to recharge and rejuvenate. Scientific evidence shows that taking a holiday and a detox results in: strong and immediate impact on molecular networks associated with stress and immune function; makes you more resilient in the face of stress and more productive and engaged at work; being exposed to new and different experiences can actually boost your creativity! You’ll be able to gather your thoughts and return with more clarity and creativity to drive through to the life goals you’ve committed to.


You can boost the benefits from these tips by ‘sowing’ them into your daily self-gardening, self-care or wellbeing routine; they will add to your sense of achievement by elevating the commitment you have made to yourself to live a healthier, happier life. Remember that the secret to life long-term health, is to listen to your body and let it take care of you. As these protocols take root and grow, so too will the strength of your resolve towards your personal health and wellbeing excellence.

One Love,
Sistahintheraw x

Reference:
https://www.psychologytoday.com/gb/blog/feeling-it/201708/three-science-based-reasons-vacations-boost-productivity

Living Food = Vibrant You - Create healthier habits, try out one of my online wellness programmes, register here

WANT TO USE THIS ARTICLE IN YOUR E-ZINE OR WEB SITE?
You can, as long as you include this complete statement with it: Anita McKenzie, is a Raw Soul Food and Holistic Health Lifestyle Mentor, she is founder of the brand "Sistahintheraw" and "Raw Soul Food" and a leading authority on Raw Food Life Success. If you're ready to jump-start your life, make healthier choices, and have more fun and joy in all that you do, get FREE success tips from Sistahintheraw now atwww.sistahintheraw.com

Medical Disclaimer
Sistahintheraw.com provides information on this website as an educational service. This website does not provide medical advice. The information and reference guides in this website are intended solely for the general information for the reader. The contents of this web site are not intended to offer personal medical advice, diagnose health problems or for treatment purposes. The products is not intended to diagnose, treat, cure or prevent any disease. It is not a substitute for medical care provided by a licensed and qualified health professional. Please consult your health care provider for any advice on medications and medical conditions.  

Love Your Gut - Digestive Health with Raw Food!

For me, it’s been a long journey with my digestive health! Swopping to a raw, plant-based, whole food diet and lifestyle, has definitely been my best decision and has certainly changed my life and improved my health immensely. 

There have been times in the past when I experienced desperation from the physical pain that goes with what was then diagnosed as stomach ulcers and colitis, which recurred at different stages in my life. This tended to happen most often when I was extremely stressed, not taking care of myself, not eating healthily or staying hydrated, not sleeping well and not exercising, which proved to be a very harmful combination for me. To top it all, I later developed elevated blood pressure too, but I’ll leave that bit for another time, but know that it’s all related.

On this journey to a healthy digestion, I have tested several different types of treatment, starting with pharmaceutical medication prescribed by my doctor, and later on to a one-month juice fast with guidance from a professional natural health practitioner. Interestingly, these protocols have all worked in terms of relieving the symptoms, but it was from the point that I began to change my entire lifestyle that those debilitating symptoms never returned, as they had done previously when I relied on pharma medications. 

For me this means that what has been highlighted, is that when I overload my body with certain types and combinations of de-natured cooked food and don't take care of my entire health, eventually my body can’t preform the required digestive process thats needed. My body then becomes bunged up with hard to digest, or indigestible content and if that undigested waste material gets backed up, I become bloated, constipated (not going to the loo after each meal), and it begins to stagnate within me because it’s trapped inside, which is gross!

If waste material is stuck inside your body, it is also being absorbed into your blood stream, causing inflammation within you, while starving your organs and cells of the vital nutrients needed for a their healthy functional flow. I’m sure that you’ll understand that this is a situation that can be ripe for disaster, an internal environment in which disease can be cultivated and even take hold if nothing is done to undo this situation. 

Most people would rather not think about that part of your body’s function, I know I didn’t want to at one point. However, you need to know that a healthy digestive process is vital for your good health. Over time, ustilsing an holistic approach to my digestive health has enabled me to develop and deepen my awareness of what works well for my gut wellness. It has also helped me to address any disharmony caused between focusing solely on my physical needs, by not also considering how my emotional and physical health are also an integral part of the equation. Taking care of all of you creates a better sense of balance and promotes the holistic healing principle of 'looking after the person and not the illness'.

A few helpful facts you need to know -

  • For every foot of colon in your body (it is as long as we are tall), you can store
    approximately 5-10 lbs. of feces
  • a healthy person will have 2-3 bowel movements per day
  • the degree to which your colon is clean is the degree to which your blood stream
    is clean
  • your ascending colon controls the aging process in your body.
  • Therefore keeping your colon stimulated with nutrient rich, easily digested food is
    key to good health.

Stress has a direct impact on digestive health also, it can slow down your digestive process, along with any stress caused from eating unhealthy foods. In my time at HHI I learnt that the physical conditions usually associated with stress include obesity, insomnia, heart disease, chronic pain, cancers and autoimmune diseases, which in turn are also affected by your digestive health, since how clean or unclean your blood is, it feeds every part of your body’s functioning capacity! A healthy gut bolsters the body’s immune system and the body’s innate ability to resist disease.

You Can Support Your Gut Health by -

  • Mindful living
  • Opt for clean and green cleansing raw plant-based foods, herbs and spices
    that support gut health and aid digestion
  • Completely chew your food before swallowing (chew each bite approx 37 times)!
  • Have your meals in a calm and relaxed manner and environment - be present
  • Add digestive nutritional supplements
  • Adopt food combining methods
  • Activate your nuts & seeds
  • Stay well hydrated
  • Start Juicing & having healthy smoothies
  • Create a routine of daily detox activities
  • Introduce stress reduction strategies to reduce fear and lifestyle anxieties
  • Fast for one day a week
  • Incorporate colon cleansing protocols (enemas, colon hydrotherapy) in your overall digestive health plan.
  • Spend time moving your body in nature

Incorporating these healthy digestion tools into your healthy lifestyle is easy when you know how. They are not transferable, meaning that you can't choose to adopt in some of them and ignore the others...you need to do them all over time, at a steady pace and get support with the ones that feel is a bit more challenging. It's best to leave behind any sense of pursuing superior health, a better body, and longevity, as this focus and hamper your process and progress. Be easy with it and whatever you do, don't stress about it either.

My healthy gut regime includes using food-grade essential oils, yogic gut exercises (Satyananda), weekly fasting, organic raw whole foods, coconut water, probiotics, digestive enzymes, green juices, dancing and walking, meditation and reflection, relaxation...to name a few. 

Whenever you decide to get started, that will be the right time (but get started as soon as you can). Remember the lifestyle combination that works best for you, is totally unique. Your attitude and perspective are paramount to your achieving optimal eating, as is the atmosphere you create within which you engage with these tools for healthy living. Your health is always in the here and now, not somewhere down the road, so pay attention your health needs, make smart choices and work on cultivating healthy habits.

Be aware that all Sistahintheraw programmes include a connected mind-body-spirit approach, to a healthy plant-based, raw food lifestyle; with clean, cleansing, nutrient-rich recipes, plus accompanying practical guidance and mind-set tools. You can check them out here:

Cautions:
Colon hydrotherapy may not be suitable for people with certain conditions. Please check with doctor or health care practitioner.

Try out the raw food for a healthy gut programme over three days. Take a look here.

Want to know more?

Resource and Research:
http://hippocratesinst.org/ten-holistic-tips-life-long-healthy-gut
http://hippocratesinst.org/it-takes-guts
http://hippocratesinst.org/hippocrates-four-core-nutrients-to-support-optimal-health
http://nutritionstudies.org/time-chew-digestive-system-starts-mouth/

Living Food = Vibrant You - Create healthier habits, try out one of my online wellness programmes, register here

WANT TO USE THIS ARTICLE IN YOUR E-ZINE OR WEB SITE?
You can, as long as you include this complete statement with it: Anita McKenzie, is a Raw Soul Food and Holistic Health Lifestyle Mentor, she is founder of the brand "Sistahintheraw" and "Raw Soul Food" and a leading authority on Raw Food Life Success. If you're ready to jump-start your life, make healthier choices, and have more fun and joy in all that you do, get FREE success tips from Sistahintheraw now atwww.sistahintheraw.com

Medical Disclaimer
Sistahintheraw.com provides information on this website as an educational service. This website does not provide medical advice. The information and reference guides in this website are intended solely for the general information for the reader. The contents of this web site are not intended to offer personal medical advice, diagnose health problems or for treatment purposes. The products is not intended to diagnose, treat, cure or prevent any disease. It is not a substitute for medical care provided by a licensed and qualified health professional. Please consult your health care provider for any advice on medications and medical conditions.  

Summer Raw Soul Food Social

Do you love the summer months? I do, and the summer is a great time for enjoying delicious raw food with your family and friends. There is so much more gorgeous fresh juicy fruit and vegetables available during this period, that you can feel spoilt for choice about what to eat. 

When you live in a cooler climate, the summer months provide the promise of brighter illumination, longer light-filled days, the magnificent colours of nature, and it encourages you to chose more light and healthy food. You look and feel your most radiant best for summer, and natures invitation to abundant clean eating means that you can also feel comfortable in your summer outfits too... Plus we all love summer parties, don't we? This is a time when sharing special times with your friends and family can make entertaining feel all the more fulfilling.

Recently, I've been teaching groups and individuals how to make tasty raw food dishes and we always find that although the process is good fun and very informative, the best bit of all is of course putting all the dishes together and then sharing what we've made by eating it all together. So new this year, if you live in the UK, you can book Sistahintheraw for a special appearance, for an interactive, clean eating session in your own home, to share with your buddies, for some raw soul food fun. (If you live outside the UK, I'm certainly open to traveling to where you are located...smile).

We all want to feel our best from within, with this reflected on the outside too. Are you interested in maintaining a healthy weight, increasing your energy levels, having beautiful glowing skin, nails and hair and feeling sexy and self-assured? I know from experience what it feels like to be consistently energised, drop enough weight to feel good in my clothes and the confidence that it can create within you. I also know the other of that side too, how it feels to be addicted to sugary foods and the lethargy, weight gain and the discomfort that it can create.

The beautiful thing about sharing this kind of social sharing is that you can have it tailored for a select group of people whom you share similar interests with, while sharing the joy and fun of interactive learning and eating delicious, healthy raw plant-based food. How inviting does that sound to you?

Entertaining is a biggie for those of you that love to bring people together to share time, space and cuisine. There's an art to it too, the welcome, the vibe, the surroundings all form part of it, especially if it's in your own space. Inside or outside, it's nice to get creative and adorn your space, but it's not strictly necessary. With healthy eating, your focus will be on the raw food in front of you. You will definitely feel energised and satisfied, but not overly full.

Many of you may experience a challenge when it comes to combining socialising and a raw vegan lifestyle. Often times, restaurants don't seem to cater to our culinary requirements and friends may feel awkward about knowing how and what foods are suitable for your needs. That was a biggie for me too and I worked out some simple strategies to keep everyone happy.

Here are a few ideas:

  • Offer to bring a vegan dish, your host will be really appreciate this
  • Prepare and take with you your most favourite dressing or dip to jazz up any restaurant salad
  • Dehydrate a big batch of raw crackers or cookies, take some with you when visiting, bag some up as a gift for your host to share with other guests. Raw crackers & a dip with salad is a lovely meal
  • Carry a flash of your favourite summer drink and decant into a cocktail glass, to give it an added specialness
  • Carry a small ziplock bag with fresh chopped herbs to add a zing to a restaurant salad
  • Always have eating-on-the-run backup food with you, like fruit, nuts, trail mix etc
  • At a restaurant, bring raw, dehydrated nuts or seeds for your protein
  • Prepare a double batch of smoothie and take half to the office for your morning break
  • Talk to the restaurant ahead of time when booking to see if the chef can prepare something fresh for you
  • Carry a few herbal teabags with you, just add to hot water
  • Share your vegan recipes with your friends and family
  • Host a raw vegan food preparation party for your network
  • Get into the habit of preparing nut milks, pates, yogurt and porridge the night before you require them, so your time is free and clear in the morning and you can grab-n-go if you need to
  • Don't try to impose your 'right' lifestyle on others, it puts people off and can alienate them from you

The more you include these can-do strategies the easy and more naturally they will become part of your 'normal' lifestyle. Remember to that if you are transitioning into this new raw food lifestyle, you can order some cooked quinoa or baked sweet potato to accompany your meal.

When I host a gathering for friends and family, the majority of the food is vegan, both cooked and raw. Its a way of introducing people I love to new, interesting and delicious food that they may not have tried before. I don't make a big deal out of it either, no need to place emphasis on 'raw vegan' as this in itself can be enough to put some guests off.

I find that when people taste devious food, the experience speaks for itself. A range of flavours, textures and colours, nicely presented works really well too. The most important ingredient is the love you infuse into preparing your dishes for your guests.

A bit of planning with raw food may be necessary for any dehydrated you want to include, and of course this is where creating a shopping list based on your selected dishes and time-tabling your preparation during the week leading up to your gathering can really pay off. Draft in some help if you need to. 

Remember that summer cocktails made with fresh juice and spices, infused water with essential oils or fresh fruit and veggies, finger foods and buffet style menu's work really well. For summer recipes, join our Raw Soul Food community here, to receive your free weekly catch-up email, including a recipe each week.

In choosing to book a Healthy Eating & Lifestyle Summer Party, I'll teach you and your mates how to tap into your inner foodie wisdom, with self-loving appreciation and how to make delicious healthy raw soul food summer meals. Your chosen group will enjoy making and sharing the food together. To find out more, click here. (Note: Limited availability, terms and conditions apply).

Remember to, the wonderful benefits of raw plant-based food, from anti-aging to weight control, your friends and family will love learning about those too. If you're unable to book a healthy eating & lifestyle summer party, then consider joining one of our online programmes, or working with me one-2-one and learn how to maximise these dynamic benefits for your own wellbing.

Finally, if you haven't tried raw food before and you've got some questions, send me an email,  and I'll be happy to answer your query.

www.sistahintheraw.com/summer

www.sistahintheraw.com/summer

Sources and Research:
http://hippocratesinst.org/transitioning-to-raw-and-living-foods
http://hippocratesinst.org/the-benefits-of-living-foods-nutrition

 

WANT TO USE THIS ARTICLE IN YOUR E-ZINE OR WEB SITE?
You can, as long as you include this complete statement with it: Anita McKenzie, is a Raw Soul Food and Holistic Health Lifestyle Mentor, she is founder of the brand "Sistahintheraw" and "Raw Soul Food" and a leading authority on Raw Food Life Success. If you're ready to jump-start your life, make healthier choices, and have more fun and joy in all that you do, get FREE success tips from Sistahintheraw now at: www.sistahintheraw.com

Medical Disclaimer
Sistahintheraw.com provides information on this website as an educational service. The information and reference guides in this website are intended solely for the general information for the reader. The contents of this web site are not intended to offer personal medical advice, diagnose health problems or for treatment purposes. It is not a substitute for medical care provided by a licensed and qualified health professional. Please consult your health care provider for any advice on medications. 

My Epic 24 Hour Detox That Yields Awesome Results

If you’ve been feeling bloated, then you know more than anyone that you need to cleanse the junk from your body. It’s not always easy picking which path to take to cleanse your body for the results you want. But, I’ve made it super easy with my Epic 24 Hour Detox.

I don’t believe in deprivation, so you will not feel deprived in any way. In fact, you’ll feel quite the opposite.

The reality is, no matter how clean we eat, we live in a very toxic world. Before we even open our mouths to take a bite of food, we are exposed to vehicular and industrial pollution in the air and toxins in our cleaning products and cosmetics. Not to mention the havoc wreaked on the body by stress. So, the question is not ‘am I toxic?’ but rather ‘how toxic am I?’

Ready to eliminate those toxins that cause weight gain, brain fog, loss of sleep, loss of mental clarity, and fatigue?


Here’s my Epic 24 Hour Detox:

Upon Waking Drink:
Morning Lemon Elixir-
1 cup warm or room temp water
Juice from 1 lemon
Pinch of cinnamon and 1 teaspoon raw honey OR a couple of drops of stevia

Breakfast:
Blueberry Superfood Smoothie Bliss-
1 cup unsweetened almond/coconut/hemp or rice milk
½ cup frozen or fresh, organic wild blueberries
½ cup spinach
1 tablespoon coconut oil
1 tablespoon flax meal or chia seeds
Pinch of cinnamon
Stevia or raw honey to sweeten
Ice (optional)

Snack:
10 almonds and 1 apple

Lunch:
Mixed Salad-
2 cups mixed greens or spinach, chopped
½ cup carrot, chopped
½ cup cucumber, chopped
1 cup artichokes (BPA free, canned in water)
1 avocado, cubed
¼ cup hemp seeds or seed of your choice
Handful parsley, chopped
Handful basil, chopped

Chop vegetables and mix in a large bowl. Top your salad with avocado and hemp seeds. Drizzle with dressing of choice.

Snack: 
½ avocado w/ tomato & sea salt

Dinner:
Carrot Ginger Soup-
4 cups chopped carrots
6 cups bone broth or water
1 medium onion, minced
2-inch nub ginger root, peeled and grated
Sea salt to taste
Dash nutmeg
Chopped fresh parsley, dill, or cilantro

Put carrots, ginger, and onion in a pot with broth. Bring to boil then cover and reduce heat and simmer 20-25 minutes. Remove from heat and put everything in a blender or food processor to purée. Serve hot topped with fresh herbs.

Evening:
Early Evening Immune Boosting Ginger Elixir
1 cup warm or room temp water
Juice from ½ lemon
1 teaspoon freshly grated ginger or 1 tablespoon if tolerated
1 teaspoon raw honey or stevia

Bring the water and ginger to a boil, and then lower flame. Add the lemon and keep at a low simmer for a few minutes. Then pour into a mug & nourish your body.


If you’ve loved this mini detox and want to find more about my detox programs, then click here for the 'programmes and products' page to join my next Clean Eating Detox Program to maximize your results.