FEEL IT ALL

"It's better to feel pain than nothing at all."

With anything, the only way to improve and spawn change is surpassing your own limits.  It is uncomfortable and seemingly impossibly at times. Physically and emotionally, it can be painstaking. But nothing worthwhile comes by standing still. Embrace the unknown, push through the pain, move, change...

smiling helps,
L

SWEAT IT OUT

“In mind's special processes, a ten-mile run takes far longer than the 60 minutes reported by a grandfather clock. Such time, in fact, hardly exists at all in the real world; it is all out on the trail somewhere, and you only go back to it when you are out there.” 

― John L. Parker Jr., Once a Runner 

To be honest, I haven't ran all week! I have been a cycling fiend, per usual..and after having done a triple spin yesterday, I was really feeling it but still forced myself to run a nice easy 8 miler this afternoon! Central Park has some great running and biking paths, but I prefer the exhilaration of  running against traffic, in the streets amidst all of the madness! So I ran the perimeter, then tacked on a couple more miles on the West Side highway. It was an incredibly hot day, but nothing beats the feeling of sweating it all out!

After sufficiently rehydrating, I refueled with a SUPER-bowl that I made with kale, raspberries, blueberries, mango, hemp protein, ginkgo, ginseng, echinacea, Aloe Vera, micro greens, and bee pollen, and topped with bananas and raw granola (from one lucky duck, that is inevitably the best I've had yet!) I have been making these a lot lately because they are incredibly refreshing, filling, you can pack a good punch of nutrients in them, AND throw in whatever you have readily available!
I feel completely revitalized, and ready for my next run, which should be pushing 12. But for now...



Sweet Greens,
L

KALE KRAZE

"They say everything can be replaced." 

--Bob Dylan

In fact, there are no nutrients, vitamins, proteins, or minerals that cannot be obtained from plant foods! So much of eating a raw vegan diet is eliminating all of the processed, nutrient-depleted, pesticide-ridden, cancer-causing foods that you may have once been oblivious (or simply indifferrent) to, BUT learning about, trying, and reaping the benefits from all the vegetables, herbs, and super-foods found naturally in the earth that not only replace, but exponentially exceed the nutritional value of what you may have previously deemed "food" is the most exciting part to me!!
I have yet to make up my mind about my own mother's unwavering doubt about raw food as being a blessing or a curse. Today, it has inspired me to write this, so I can appreciate it. Aside from protein, one of the most common concerns I hear from her is how I am able to obtain enough calcium. Although kale is the right answer to most questions. It is certainly the correct one here. (Among other brassica greens: collard, turnip, and bok choy.)
Adults need approximately 1000 mg of calcium per day and kale has 197 mg of calcium per cup, 42% of which is absorbed into the body, making its calcium content, per calorie, more than that of milk!  So, NO mother, I am not going to get osteoporosis. My bones are only getting stronger!
Not only is kale an excellent source of calcium...

In one cup, it has 5 grams of fiber, it far exceeds daily values of Vitamin K and A, and is high in Vitamin C, and manganese. It also has two types of antioxidants, carotenoids and flavonoids which are extremely important in protecting our bodies from oxidative stress and a slew of health problems.  Furthermore, due to kale's high amount of the omega 3 fatty acid ALA paired with its hefty dose of Vitamin K, it has exceptional anti-inflammatory properties. Did I mention it is also a good source of iron, B6, potassium,  and that it comes in all different colors and varieties...and it's pretty tasty too?! You get the point... It's God's Gift to the World.

Now go replace that jug of milk with a nice big bowl of KALE.

L

Beer Before Liquor Never Been Sicker

Nuts before Melon... Same Goes!

Over the past couple weeks I have really taken notice of my inability to properly combine my foods!   In order to efficiently digest your foods  and assimilate all of their nutrients into your body, it is important, especially in a raw vegan diet, to not only eat the right foods, but to know what to eat first and what to eat together in order to avoid slowing digestion, fermentation, and consequently an acidic environment within the body.
Simply put, foods that have a much shorter rate of digestion should be eaten first.  Fruits and juices should be eaten alone, preferably on an empty stomach; the more acidic the fruit, the longer the digestion process.  Aside from that, good combinations of foods would be: starches, vegetables, and greens,  OR vegetables, greens, and proteins.

RAW Food Categories and Approximate Digestion Times

FRUITS Melons & Juices (15 - 30 Min)	FRUITS Acid (1.5 - 2 Hrs)	FRUITS Sub-Acid (1 - 1.5 Hrs)	FRUITS Sweet & Sweeteners (30 - 45 Min)
Cantaloupe	Apples, Sour	Apples	Agave Nectar
Honeydew	Cranberries	Apricots	Bananas
Juices	Grapefruit	Berries	Berries, Sweet
Watermelon	Grapes, Sour	Cherries	Cherries, Sweet
Wheatgrass Juice	Lemons	Dates	Grapes, Sweet
Legumes, Sprouted	Limes	Figs, Fresh	Honey, Raw
	Oranges	Mangos	Molasses
	Pineapple	Nectarines	Pears
	Plums, Sour	Papaya	Persimmon
	Pomegranite	Peaches	Yacon Syrup
	Strawberries	Pears
	Strawberries12345	Tomatoes Unspr

Starches (2 - 3 Hrs)	Vegetables & Greens (2 - 2 Hrs)	High Protein (4+ Hrs)	Fats (3 - 4 Hrs)
Avocados	Artichokes	Blue-Green Algae	Avocados
Beans	Asparagus	Dried Fruit	Coconut Oil
Brown Rice	Beets	Legumes, Unsprouted	Flaxseed Oil
Carrots	Blue-Green Algae	Mature Coconut	Hemp Oil
Corn	Broccoli	Nuts, Raw	Olive Oil
Grains, Sprouted	Brussels Sprouts	Olives	Olives
Jicama	Cabbage	Seeds, Raw	Safflower Oil
Legumes, Sprouted	Cauliflower		Sesame Oil
Parsnip	Celery		Sunflower Oil
Potatos	Chives
Squash, Winter	Corn, Raw
Sweet Potatos	Cucumbers
Turnip	Eggplant
Young Coconut	Green Beans
	Leafy Greens
	Leeks
	Okra
	Onions
	Peppers
	Radishes
	Sea vegetables
	Squash, Summer
	Zucchini

---

A couple rules of thumb: 

• Remember to soak your nuts! This breaks down the enzyme inhibitor which makes for easier digestion & nutrient absorption!
• Cruciferous vegetables like brussels sprouts, broccoli, and cauliflower, should be introduced more slowly, in raw form, especially if you are not used to eating them like this, because although you want their enzymes active for more effective nutrient absorption in the upper digestive tract, plant fiber, or cellulose is extremely difficult to break down! (Lightly steaming or use of a digestive enzyme, at first, may help!)
• Some beans should not be eaten raw! Lentils, Mung beans, and garbanzo beans are all perfectly fine, but black and pinto beans should be cooked, as they are incredibly difficult to digest when eaten raw! ( I sprouted a bag of black beans, and thankfully did some much-needed research on eating them this way, prior to consuming them, so I am going to spare myself the stomach-ache!)

This way of eating SHOULD make you feel good...incredible in fact! Don't hesitate to make alterations and slow the process of introducing raw food into your diet because your body does need time to adjust.

Transition is key.

L

beat the heat!

"I won't eat anything with eyelashes." --JS

ME neither!
In my mind, the uncooked fruits and vegetables that make up a raw food diet are welcomed more than ever, in the midst of a New York Summer! Nothing beats a refreshing slice of golden honeydew or juicy watermelon, nor the satisfaction of a cool, summer salad!
I finally put those vegetables to use that I purchased at the farmers market, by making a chopped cucumber-tomato salad with a light, homemade basil dressing, hand picked from my new basil plant!

Basil dressing:
2 cups basil
1/2 cup olive oil
3 garlic cloves
1/4 cup lemon juice (or less)
Tbsp of Stevia (optional)

Blend all ingredients until smooth and garnish with pine nuts! Stevia cuts the acidity/sourness of the lemons, so it really does make this so much tastier! Add more olive oil, if dressing becomes too thick, and feel free to cut recipe in half. I made a copious amount that will last me all week. But God knows I'm going to be putting it on anything and everything. It is THAT GOOD.

Sweet Greens,
L

Realizing the Dream

“You can expect extraordinary miracles to manifest in your life by understanding that thoughts become things. By visualizing, and saying and doing things, every day, that you've never said or done before, the onslaught of serendipities and coincidences are immeasurable." --Ayana, SC Instructor

Sweet Greens,
L

day in the life of...

LONG STORY SHORT, I woke up to a promising day.

I had a quick breakfast of a banana and a ' Two Mom's in the Raw' raw bar, and then headed out the door. I went for a blazing hot run down West side Highway, followed by a spin class taught by my good friend, Parker, in Union Square! After that, I headed to the the Farmers Market a couple blocks away and perused a little, before heading to One Lucky Duck (my favorite raw vegan lunch spot) where I ordered a blue sunset smoothie, which is a whirl of blueberries, pineapple, vanilla, coconut water, with my addition: hemp protein, and a Mediterranean salad with arugula, kale, avocado, cherry tomatoes, and macadamia nut crackers to top it all off. I decided to eat in today, because the cafe was fairly empty, and I was simply in no rush. I ended up having a communal lunch with a handful of random strangers that included yogis, a personal trainer, and a fellow soul cyclist. Rarely do you ever meet five friendly New Yorkers willing to sit together, nonetheless share a meal and good conversation, but this is One Lucky Duck, and I suppose I should hold it to higher esteem! I even exchanged numbers with one of the girls,who too just bought a road bike, and was excited to go out riding together!

After cleaning my plate and bidding my spontaneous lunch dates farewell, I headed back to the market to pick up some vegetables. The man who sold me the blueberry tree last month was appalled that I had let his 6 years of hard work die after a mere 3 weeks in my apartment. I was rather embarrassed, but he quickly interjected that it can be revived if I continue to water it. I find it hard to believe with the state that it is in, but I will heed his advice.
 I went to another stand to buy a basil plant, some juicy red tomatoes, and cucumbers for a salad that I am going to make (and post later this week). They also had a Purpleaf Flowering Plum tree that I had been eyeing since last time, and although the man helping me didn't think it the best idea to grow it indoors, he happily loaded it into a cab for me and threw in a few sprigs of fresh rosemary for good measure.
I dropped off the goods before heading to Bikram to sweat out whatever I had left, and to properly free my hips... my mind did indeed follow.

    

Run on West Side highway: free
SoulCycle class: free
Union Square Farmers market: $86
Refuel at Pure Food & Wine: $28.31
Man who carried my plum tree to the cab: $5
Cab ride home: $13
Bikram yoga class: free
Establishing the perfect day: PRICELESS

sweet greens,
L

Free Your Hips and Your Mind Will Follow…

BACK IN THE GAME

Breakfast smoothie:  Raw Coconut Water, Spinach, Banana, Strawberry, Maca Powder (an adaptogen that is high in B vitamins & contains alkaloids), and Micro Greens Superfood. Simple & Delicious.

Enjoy the beautiful day, 

L

METRO FARMING

BUY LOCAL!
Support locally grown food by buying produce from your neighborhood farmers market! Thankfully NYC has them all over the city and throughout the week, in the summer!  They offer a wide range of locally grown produce, an array of flowers, plants, herbs, honey, fresh seafood, and vegan treats: wholesome, organic, and economical!

http://www.grownyc.org/ourmarkets

GROW YOUR OWN!
I am excited to go to the farmers market this weekend to replace my blueberry tree that shriveled up while I was away... it enjoyed its few weeks of 36th floor, glorious sunshine anyway, but was too parched to survive my homecoming. RIP.
In addition, I ought to get some herbs, vegetables, and some flowering plants; although foremost utilitarian, their natural aesthetic appeal, and fresh, mood-boosting scents tend to supersede their obvious purpose. I can think of no better way to spice up my apartment! After all, you eat with your eyes, AND your nose long before anything hits your tongue! Utilize all of your senses, and go for fresh, RIPE, natural smelling, brightly colored, organic, fresh- off-the-farm produce. You can't go wrong, when it looks and smells like REAL FOOD.

                                                                                    



  BEFORE                                                                                            

     

AFTER

 Union Square has one of my favorite farmers markets, but I must say, this past weekend, it was rivaled by the one in Long Beach! With their sweet white peaches, extra crunchy, Peruvian, better-than-a-corn-nut-corn-nuts, chard roots the COLORS of the rainbow, beautiful Tibetan jewelry, and their especially handsome metro farmers that carried your groceries at no extra cost,  LBFM really outdid themselves!

Tickle your senses,
L

When you believe you've reached your absolute limit, you've only tapped into about 40% of what you're truly capable of. The barrier isn't the body. It's the mind. --David Goggins

Last week I put in about 25 running miles, the longest run being 10.3 miles. When I am in the right frame of mind and pace myself well, my body does not surrender. I know I am physically capable of this undertaking; it is simply a matter of thinking too far ahead, getting overwhelmed, psyching myself out, and not being present in the moment. One breath, one step, one streetlight, one mile, and one run at a time...

Enjoy the journey,

L

"Let your food be your medicine, and your medicine be your food." -JGS

Back from Alaska, and thus far been doing quite poorly on the raw-front. I chose as many raw fruit and veggies as I could, but I couldn't turn down the cooked provisions of beans, mushroom tarragon soup, and sauteed kale awaiting me after a long day of hiking, especially made for the vegan captain and myself, on the ship. Furthermore, coming home, I have not made as much of concerted effort to sprout my beans, and fill up on green vitamix blends in the morning as my man friend has, but I don't doubt I will soon get into my groove when I return to New York.
Some RAW, FINGER-LICKING good highlights of the week:

kale salad:
lacinato kale (aka- tuscan kale, crunchier "embossed" texture)
avocado,
spiced sunflower/pumpkin seeds
onions
tomatoes
alfalfa sprouts
sprouted mung bean
dressing:
coconut oil
curry powder
turmeric
salt/peppper
(to taste)

beet soup:
3 beets
1/2 tsp garlic (or less)
olive oil
salt/pepper (to taste)
(lemon zest is really yummy on this too!)

NO ICE CREAM MACHINE required- Pecan cashew ice cream:
1/2 cup almond butter
1 cup cashews
1 banana
water (to obtain desired consistency; we only used about 1/4-12 cup; made for an extremely thick, pudding like substance, before even frozen!)

(Top with  nuts, cocoa nibs, coconut, berries, or anything that your heart desires)

NOTE: Blendtec/Vitamix blender required for soup and ice cream!

kale-toothed kisses,
L