Eat A Rainbow?

Hello again, my lovelies! It's springtime (almost summer!), and I hope you're well on your way to achieving your goals that you set in the New Year.

As health conscious as you may be, you might find yourself in a food rut. You know...eating the same foods every day out of habit. As much as you might love kale (and um, who doesn't?), there's a whole world of other veggies waiting for you. Purlpe, blue, red, orange, yellow, and white fruits and veggies should be in your rotation daily. That Skittles ad that encourages you to "taste the rainbow" isn't that far off the mark. Except I'm talking about a rainbow of colors of fruits and veggies, not sugary, artificially colored candy. Just so you know =)

Phytochemicals

So what gives fruits and vegetables their beautiful color and aromas? Phytochemicals, of course! The word means "plant chemicals". They're what makes eggplants purple-y blue, tomatoes red, and sweet potatoes orange. According to the Produce for Better Health Foundation (PBH), "It is thought that phytochemicals, vitamins, minerals, and fiber all present in fruits and vegetables, work synergistically in whole foods to promote health and lower disease risk." In other words, eat your fruits and veggies for health! Being the Veganfashionista, you know I believe health=beauty. Read on to find out how you can get both.

Blue/Purple: These fruits and veggies get their pigment from phytochemicals called anthocyanins, which are amazing antioxidants that protect your cells from damage from free radicals. They can help maintain a healthy blood pressure, lower your risk of certain cancers, and support healthy aging. Good, 'cause I'm gonna want to age gracefully, please! These dark-hued guys also contain flavonoids which may help prevent heart disease by keeping our blood vessels healthy. Choose from blueberries, eggplants, figs, plums, purple grapes, and blackberries daily.

Red: The carotenoid lycopene, and anthocyanins (to a lesser degree than your blue/purple fruits & veggies) give red fruits and veggies their color. Lycopene is also an antioxidant that can help reduce heart attack risk, and prostate cancer. It also protects your skin from damage from the sun. Certain flavonoids are are also present that can help reduce inflammation and urinary tract health. 

Examples of these red powerhouses are watermelon, cherries, cranberries, red apples, tomatoes, red onions, strawberries, and red cabbage. Red beets are especially helpful in helping to detox the blood, clearing up dull skin.

Green: Green fruits and vegetables obtain their color from the plant pigment chlorophyll. Chlorophyll is very similar to our own blood. Healthy blood flow and sufficient oxygen allow our bodies to rid itself of toxins. So, it makes sense that some of the health benefits of chlorophyll are its ability to cleanse and detox the blood and body, wound healing, help fight skin disorders, and act as an alkalizer. Sounds like glowing skin to me! Some of these green guys such as cucumber, dark leafy greens, peas, and celery also contain the phytochemicals lutein, which is very important for your eye health. Another phytochemical group called indoles are found in broccoli, kale, and cabbage may help to protect against some types of cancer. Folate, which is a B vitamin found in leafy greens such as kale and spinach, help reduce the risk of birth defects.

Yellow/Orange: You're probably already familiar with beta-carotene. It's one of the carotenoid phytochemicals that give orange fruits and veggies their color. Beta-crypthoxanthin and alpha-carotene are two other orange pigmented carotenoids, which is converted to vitamin A in the body. Vitamin A plays an important role in healthy vision and immune function, as well as skin and bone health. Carotenoids also pigment yellow fruits and veggies. Research has shown that carotenoids can help reduce the risk of heart disease as well, and certain cancers such as those of the lung, esophagus, and stomach.

Orange and yellow fruits are often an excellent source of vitamin C, which helps synthesize collagen formation. As we age, collagen production slows down, resulting in thinner skin, wrinkles, and aching joints. Yuck! Keep that skin smooth as a baby's and creaky knees at bay by keeping your kitchen stocked with these beautiful colors.

Examples of this group are cantaloupe, lemons, carrots, butternut squash, papaya (choose non-GMO!), yellow apples, mangoes, pumpkin, pears, yellow peppers, pineapple, oranges, sweet potatoes.

White: White produce derive their color from phytochemicals anthoxanthins. Many white fruits and veggies also contain allicin, which lab studies have shown to inhibit the growth of human colon cancer cells. Allicin may also help lower cholesterol and blood pressure. Choose from bananas, cauliflower, garlic, ginger, mushrooms, onions, parsnips, potatoes, jicama.

Whew! The fact is, there's over 10,000 known phytochemicals in plant-based foods, and we don't know all of their health benefits. Still, with all of the beautiful colors, aromas, and tastes they provide...along with these amazing health and beauty benefits, there's really no reason for you to eat the same ole kale salad every day. I'm just saying.

Until next time,

Love & Happiness,

Nikki

Sources: www.phytochemicals.info/phytochemicals/allicin.php

               Today's Dietician: Color Me Healthy — Eating for a Rainbow of Benefits 

               By Juliann Scheffer  Vol. 10 No. 11 P. 34

               Gentleworld.org "Phytochemicals: Eating from the Rainbow"

               Livestrong.com "Vitamins That Produce Collagen"

Mission accomplished! 30 days RAW!

Hello once again,  my lovelies! It is a beautiful day here in the "A": 72 degrees and sunny. I likey. April definitely brought the rain which is great and all, but I'm ready for some consistent sun in May. I've got cute ensembles to rock =)

So, what's been going on with my 30 day raw journey you ask? Well freshen up your (healthy) drink, sit back and follow me. We left off on day 20 when I was finally out of my seemingly emotional slump due to what I believe were detox symptoms. Days 21-30 were pretty much a breeze, and I didn't want it to end, except when I started having dreams of cooked food--namely hummus and flaxseed chips-on day 28. Whatever, chile. Who knows what that was about?

Let's go...

Days 21-30

Day 21 was a rainy Sunday. I woke up feeling pretty refreshed, which was surprising seeing that we stayed out late at our 80's Throwback party the night before. I made a big brunch for the fam (which they had no shame in devouring it in front of me!), while I enjoyed 1/2 an avocado with sea salt and pepper and jasmine tea with a dash of coconut sugar. I pretty much drank tea and water for the rest of the day. I had an orange and 2 bananas for lunch and my usual salad for dinner. Meals are starting to get a bit repetitive, so I'm constantly searching for new recipes, otherwise I just end up not eating enough or grazing on fruit.

Days 22 & 23 felt like I was in a groove. It was if I had been eating this way all my life and didn't feel like a "challenge" at all. My emotions were in check...I was just plain happy. At work, people were side eyeing me when I didn't participate in ordering out. I side eyed them right back. Cooked food just wasn't appealing to me at that time, especially "junk" foods.
On both days breakfasts were smoothies (I made an especially delicious one that I called "Tuesday Sunshine Smoothie" that made me rub my tummy and dance as I drank. Ha! Judge not lest ye be judged!
Lunch was a variety of fruit such as bananas, grapes, bananas, mangoes, figs, dried apricots, dates, strawberries, and blackberries. Dinner on both days was a very large (think huge silver mixing bowl!) mixed greens salad with veggies, avocado, and seaweed. On day 22 I did a great kickboxing routine, and Tuesday was a boot camp style workout. Good times!

Mixed greens, veggie & seaweed salad

 Sunshine Smoothie

1 & 1/2 bananas

1 yellow mango, peeled & diced

1/2 cup frozen peaches

1 medium orange, peeled, sectioned & seeded

1/2 cup pineapple & juice

1/4 cup frozen red raspberries

add purified water to desired consistency

blend & enjoy!

Day 24 was an all fruit day. All fruit...all the day long. Don't know why, but it sho was yummy. You know bananas was up in there (4), oranges (had about 3!), 1 yellow mango, grapes, and pineapple. Also drank tons of water, about 7 cups, and 3 cups of herbal tea. I don't need to go into my bathroom situation that day, do I?

Days 25 & 26 were like BOOM! POW! I mean, I felt like a damn superhero. This raw ish can get you in trouble; got you thinking you can climb trees barefoot and jump off of buildings and ish. Man! Anyway, since I didn't eat any veggies on day 24, day 25 started off with a deelovely green smoothie that was packed with veggie power. I also added 1 tablespoon of Trader Joe's "Very Green" dietary supplement powder for insurance. It has tons magical goodness in the form of alfalfa leaf, barley grass, chlorella, spirulina, etc. I'll post the label below. Breakfast on day 26 was a simple fruit salad.
Lunch was a raw avocado soup on both days (2 avocados, juice of 1/2 lime, 1/2 cucumber (peeled), 1/2 red pepper, cilantro leaves to taste, cumin to taste, dash sea salt, red pepper flakes, 3/4 cup of water, all blended. Um, hello..yum!) Dinner was nori veggie wraps on day 25 and mixed veggie salad with curry dressing on day 26. I drank 10 cups of water on day 25 and 12 on day 26. Go me.
Skin clear, allergies are much improved with very little mucous in the mornings (sorry), and my clothes are looser. Down 12ish pounds.

Green Super Powers Smoothie

handful baby spinach

smaller handful kale

3 leaves green leaf lettuce

1 banana

1/2 cup pineapple & juice

1/2 cup strawberries

mint leaves to taste

1 tablespoon Trader Joe's "Very Green" powder

1 cup purified water

blend & bottoms up!

Trader Joe's (Darwin's) Very Green Supplement, $19.99 (35 servings per container, so it lasts quite a while)

Alfalfa leaf extract, barley grass juice powder, pea fiber, spirulina powder, green tea leaf extract to name of few of the powerhouse ingredients. Good stuff.

 

Days 27-30 had me feeling very apprehensive that this challenge was coming to an end! I felt like I wanted to stay raw a bit longer...then reminded myself that, duh, I could if I wanted to. No one was forcing me to go back to cooked food! Smh. Then, as if right on confused girl cue, I wanted to take a bite out of the black bean burgers I was preparing for my fam on day 28. Smh again. I didn't, but it did show me that I was putting too much pressure on myself to choose raw vegan vs cooked vegan. I decided to stay high raw (75-80% raw), and cooked healthy vegan whenever I feel like it. Done. Sheesh. Fruits and salads pretty much ruled these last 4 days. I had a fruit smoothie that my love made for me on day 29, but other than that, it was just fresh fruits. I made a new raspberry vinaigrette dressing on day 29 that came out of nowhere. I tossed it in a fruit, kale, and spinach salad that lasted 2 days. Day 30 was a raw guacamole dip and mixed salad that was pretty good. Ended on a really tasty note. Proud of me.

Fruit, kale, and spinach salad

Kale, spinach leaves (as much as you want)

strawberries

orange sections

pineapple chunks

1 banana

1/2 cucumber

red pepper

sea salt, black pepper to taste

raw pumpkin seeds sprinkled on top

Raspberry vinaigrette dressing:

1/2 cup raspberries

1/4 cup pineapple juice

red pepper salsa puree left over from my black bean burger recipe

(3 garlic cloves, 1/2 onion, 1/2 red pepper, 1 Turkish hot pepper)

2 tbsp apple cider vinegar

2 tbsp extra virgin olive oil

1/2 tbsp spicy mustard

1 tsp raw coconut sugar (or your choice)

dash salt & pepper

mix well in blender/food processor

Raw Guacamole w/salad



Well, that's IT, lovelies. I did it!!! Did anyone join me? Is anyone planning on testing the raw waters?If so, let me know. There's no experience like this one. Truly. Mental clarity, physical and emotional healing, and just increased overall appreciation for all things is what I toook away from this challenge.
Like I said above, I will be continuing my raw journey; it doesn't stop here. It's now a part of my life. I'll also be experimenting with more recipes, including desserts and will continue to blog about the experience.
Thank you again for ALL the support, emails, texts, encouragement, and shout outs! Love you guys.
To your health,


Love and happiness,


Nikki

Still Raw!

Hello lovelies! I hope you are all well.

I want to take a moment to send my condolences to all affected by the horrible bombings in Boston last week. As a runner, it made me physically sick to imagine feelings of euphoria and triumph turn to fear and pain. As a human being, I am saddened by some who choose to also call themselves human, yet bring themselves to commit such unthinkable acts against others. My heart and spirit is encouraged, though. I know as a people, overall we are still good, kind, and full of love. RIP to all those who lost their lives, and peace to all those they left behind.

Well as promised, here is an update on my 30 day raw challenge journey! Today is day 15 (cheer, roar, clap..take your pick)!!! Dare I say that I feel like this could be a MAJOR change in my life? I know it may be a bit premature as I'm only 2 weeks in, but I feel so amazingly fabulous that I can't imagine not doing this from here on out. At least 80-85% raw, while incorporating some of my faves such as brown rice, beans, almond milk, and grains into the other 15-20% of my diet. Let me slow down...and take you back to the last 5 days =)

Days 11-15

Day 11 was a pretty good day. My diet is pretty much the same now daily. Over the past year I have grown to love bananas, which is funny because I used to hate 'em. Since on this raw challenge, I have been eating them like I'm a baby monkey. I had 2 for breakfast along with an Ataulfo, or yellow mango. Lunch was another banana and an orange. I snacked on raw nuts and dried cranberries and later had more fruit for dinner. I had no veggies today. Not sure why, but wasn't really wanting any. I drank about 6 cups of water and had 3 cups of herbal tea. My skin is softer and the eczema that occasionally flares up on my hands are gone.

Day 12 started with a fruit cooler for breakfast: 1/2 cup seeded watermelon, 1/2 cup strawberries, 1/2 cup blackberries, juice of 1 lemon, 1 peeled orange, 3 cups water and 2 tsp agave nectar blended. Really refreshing! I bottled and refrigerated the leftovers. Lunch was a spinach, kale, cucumber, and tomato salad with my home made curry dressing. I forced myself to have 2 bananas and an orange for dinner later that night. I was not hungry at all. I only drank about 4 cups of water today and had 2 cups of herbal tea. I have to increase my water intake to flush these toxins out and keep hydrated! My allergies are still irritating me. I wake up very congested still.

Day 13 started out with any innocent desire to have something different for breakfast and turned into a trail mix buffet of sorts. I received a call from my cousin in Canada and we were on the phone for about an hour. By the time 10 o'clock rolled around, I had eaten more than a handful of raw cashews, dried papaya, raw hazelnuts, raisins, and dried pineapple. I felt bloated and thought that it felt like a bit of a binge, but guilt has no business here so I let it go. I had a banana and some dried seaweed for lunch with herbal tea and water. I had fruit for dinner as the fiance and I watched a movie later. I'm in the bathroom so much, I might as well slap on a diaper =\
My sleep continues to be good with very vivid dreams. I sleep about 6-7 hours a night and feel rested.

Day 14 was a BEAUTIFUL, beyond day. Although I still woke up congested, once I hit the shower, my nose and sinuses cleared up and I stopped sneezing like a fiend. The fiance wanted to picnic in the park and that's what we did. He made a smoothie for my breakfast before we left: strawberries, blackberries, bananas, coconut and dates. Bam! Delicious. I packed a ginormous salad for the both of us, sandwiches for the manchild, a bottle of wine for the fiance, hummus and chips for the both of them, and fruit and water for me. We sat by the water at Sweetwater Creek State Park, played some Teena Marie and had a blast. Dinner was more salad for me and water. I feel noticeably lighter and my clothes are a bit looser. I haven't weighed myself in a while. Maybe I will tomorrow.

Day 15 has been a bit of a stomach churner. Literally. I swear it's like I can actually FEEL and HEAR all the food I eat digesting! Weird. I'm still congested, but not as bad. I had 2 bananas and some of my watermelon cooler drink for breakfast. I felt a bit tired today so I had a 2 hour nap from about 12-2pm and that did wonders. I snacked on raw cashews, papaya, seaweed, strawberries and blackberries. Dinner was leftover salad from yesterday's picnic. I drank 8 cups of water today and had 1 cup of herbal tea. I made sesame-ginger stir fried rice for the fam's dinner and for a split second, I thought I wanted some rice. This was the first time I've had something close to a craving since I've started. I even baked bread last night for the manchild without a second thought. Thankfully, as quickly as the thought came, it was gone. I'm actually excited for the the next two weeks.  My fiance says I smell like berries. I didn't believe him until I smelled my arms. I actually SMELL like fruit. Awesome!

 Picnic Salad

 Yellow Mango

Toasting life with my love

 Picnic basket

Well, there you are. I'm truly loving this challenge. I want to incorporate more veggies because it seems like I'm eating more fruit than veggies. Which, I'm not sure that it's necessarily bad, but I want to make sure I'm getting all my nutrients. I'll probably do another vid tomorrow. Until next time,


Love and Happiness,

Nikki

30 Day Raw Vegan (Is She INSANE?)

Hello my lovelies! I really have been here, I promise. Life is great and is keeping me busy. I hope all is well with you and that you are rocking this life OUT!

Last week I announced on Twitter, FB, Instagram, etc that I would be starting a 30 day raw vegan challenge, which I started on April 8. Today is day 10 of my journey and I have to say that I FEEL AMAZING. You can check out the video below for some quick info on what this is and why I'm doing this. I will be doing this challenge from April 8-May 8 and it will incorporate raw fruits, veggies and some nuts as well. Raw eating is an incomparable way of living. It's actually a lifestyle, because it impacts every other aspect of your life. I love this blog by 19 year old Em from Vancouver, Canada. She embodies my philosophy and has some pretty impressive raw recipes on her site:

This Rawsome Vegan Life

Wasn't that beyond?? Good for her!!

I thought I would be blogging about my journey 2-3 times per week, but I felt like it would be monotonous to keep posting about what I'm eating all day =) 
So instead, I will blog and vlog periodically with updates (that you may or may not care about..lol).

Days 1-6

Day 1 was pretty good. I didn't feel sluggish or have any detox symptoms. I ate bananas and grapes for breakfast. For lunch I had a green smoothie (spinach, kale, bananas, and pineapple) and dinner was a big salad made with avocado, spinach, tomatoes, cabbage, orange slices, onions, and my homemade dressing made of curry powder, lemon juice, cayenne pepper, spicy mustard, sea salt, pepper, and raw sugar. I slept well and had no major issues.

Day 2 was a bit of a mixed bag. I woke up feeling very positive and light. I had a strawberry banana smoothie for breakfast. I ate similar to above, but I started to feel "snacky". Ha! That means I wanted some pita chips and hummus, folks. I worked that day, so that kept me from focusing on it too much. I ate a lot of raw almonds and raisins to help with the snacking fever. However, I did have to make a pit stop to Sevananda (a whole/heath foods store here in Atlanta), and found some raw vegan kale chips that were amazing. Satisfied that demon! Also, lots of visits to the bathroom (or water closet, as my BFF's hubby calls it-ha!). No details needed.

Day 3 was a sleepy day. My body just felt heavy and foggy. I tried to eat as much as I could, but I mostly just rested. Detox. Yuck. More fruits today than veggies.

Days 4-6 were much better. We were out of town for spring break in the Smoky Mountains! I surely did haul my raw life with me. For the road, I had bananas, grapes, water, and Bolthouse Farms unpasteurized juices (Green Goodness and Berry Blast), along with my raw trail mix. That kept me satisfied. Once we got to the cabin, I made a huge salad for dinner and banana ice cream for dessert. Banana ice cream is the shizzz! All you do is freeze a peeled banana (or several for more people) and let it soften a bit before you blend it. Once it's blended, it looks just like soft serve. It has a great taste, and you've used ONE  RAW ingredient. You can always add peanut butter, chocolate, fruits, etc if you want to, but I love it just like this. So did my future hubby =)
Throughout our trip, I noticed my appetite had begun to diminish, so I would have to remind myself to eat a banana or an orange just to keep my nutrients up. My boo even brought some cognac with us and I just sat back and watched him drink. Didn't even want  a sip. I KNOW....ME! You'll notice that the more natural, whole foods you eat, the less cravings you'll have. True hunger is an amazing feeling. I also slept very well and woke up by 6-3:30 on my own feeling refreshed. That mountain air is intoxicating, by the way. Had a blast.

Days 7-10

Day 7 had me thinking I was Superwoman. I felt so high! I was buzzing all over the place. My poor fiance just wanted to go and rest somewhere after our trip and I was so full of energy. Ha! I had a smoothie made of 1/2 apple, juice of 1/2 lemon, 1 banana, and 1 orange. It was sooo good. It reminded me of that old school juice place in the mall, Orange Julius! Remember that? No? Ok, moving on.
We were on the road by lunch/dinner time so I had some more raw trail mix (raw peanuts, almonds, sunflower seeds, raisins). For dinner, I wasn't really hungry so I had some herbal tea and 2 bananas.

Day 8 was another great day. I woke up feeling refreshed and had some beyond dreams that I won't puzzle you all with. They were dope, though. I had peach herbal tea and grapes for breakfast. Me and the hunny went to the Dekalb Farmer's market and scored big. I was in vegan girl heaven! I've lived in Atlanta for going on 8 years and I had never been there. Smh. We ended up spending about $115, but we got a ton of goodies. Can I just take the time to say how supportive my fiance has been this past week? He has unconsciously joined me on this journey and he didn't have to. Thanks, babe!!!
We came home and immediately, he made a huge salad from our exotic veggies. The most notable taste was the red leaf spinach. I swear it tastes like licorice!! I made another dressing from red wine vinegar, lemon juice, turmeric, cayenne pepper, ginger, garlic, and raw agave nectar. Beyond.
Dinner was a small amount of some more of the amazing salad. It was a great day.

Day 9 KICKED MY ASS!!! I felt horrible! What happened?? And I was funkeee. The fumes coming from my armpits could have won the war on their own. Oh my goodnasss. Since the skin is the body's largest organ, you will detox through it in the form of either increased body odor, rashes, pimples, or a combination of all. I was also cramping in my back, and my allergies were turned all the way up; I couldn't breathe. I felt like utter crap. I really pushed myself to eat, but ended up only having tea, water, 2 bananas, some raw trail mix that the fiance made out of our dried fruits and nuts, and a fruit salad that was the highlight of my day. I was in bed most of the day and finally drifted off passed the hell out around 10:30 or so.

Day 10 (today) is like I'm someone else. I feel like I did on day 7. My energy is through the roof. I was literally doing twirls around the house this morning as I got the manchild ready for school and yapping a mile a minute at my fiance. He just made me the most amazing "berry delight" breakfast smoothie as I'm working on this post. Just what I needed. Sometimes I think we can read each other's minds. Which makes me monitor my thoughts around him sometimes. Ha ; )

30 Day Raw Vegan Challenge Video 

Some of our Dekalb Farmer's Market Haul!!

Raw nuts and dried fruit, red kale, red spinach, organic red chard (hey, we were on a "red" kick), organic seaweed (so good!), fruits-including yellow mangoes, which were DIVINE, avocados, tomatoes/lemons/hot peppers, and my day 9 fruit salad

 

So that's where I am lovelies. I feel good today and hope I have made it through the worst of it. Don't let the funky days discourage you if you're joining me on this journey. It's just your body's way of ridding itself of the ish it doesn't need. Hope you enjoyed the pics, vid, and journey. See you soon!


Love & Happiness,

Nikki