Health and Nutrition Blog

August 29, 2014

Food literally communicates with our genes and controls gene expression, hormones and metabolism. What we put in our mouth has the potential to determine whether or not we will get sick or gain weight. For example; eating a sugar cookie versus a handful of raw almonds can activate disease-promoting genes. Instead, choose a nutrient-dense meal where quality calories work in conjunction with your health goals! Salud!! “Food for Thought” is a quick informational post I have prepared with you in mind. If any of the topics interest you please let me know and I can certainly expand. Genes

Posted in Health/Fitness by Mari Pizarro
August 20, 2014

Basil Guacamole Guacamole makes a great spread for collard rolls, a dip for raw veggies, a dip for sprouted tortilla chips and a delicious dressing for salads. Here is a guacamole version with a basil twist. 2 avocados, pitted and peeled ¼ cup finely diced red bell pepper ¼ cup finely chopped mint leaves ¼ cup finely chopped basil 4 scallions, finely chopped (use sweet onions if scallions are not available) 1 knob ginger, peeled and minced 1-tablespoon fresh lime juice 1-tablespoon minced lemongrass (ok to buy dried) 2-tablespoons fresh lime juice 1-tablespoon soy sauce (Bragg’s brand) Optional: 1-tablespoon Chile paste (or hot sauce) Mash avocados with a fork until nearly smooth, and then stir in the rest of the ingredients. Enjoy! Guacamole

Posted in Recipes by Mari Pizarro
August 15, 2014

Week 3 of 3
Wait, don’t run away yet, some fats have just been misunderstood. Our cells need fats for a variety of reasons; protecting tissues, insulation, proper brain functioning and absorption of vitamins and minerals. High-quality clean and natural fats are necessary in our diets to keep our skin supple, maintain proper hormone levels, nourish our hair and nails, provide lubrication to our organs, store energy, survival … In short, good fats are absolutely essential for life. Among my favorites are avocados, olives, young coconuts, coconut oils/butter, olive oil, nuts and their butters (peanuts not included), along with my non-vegan friends’ wild salmon and organic eggs. When purchasing oils or products I stay away from expeller-pressed, refined, solvent extracted and soy derivatives. I invite you to clean your diet from the not so angelic fats and start seriously incorporating good clean fats into your diet. Your whole system will a

Posted in Health/Fitness by Mari Pizarro
August 13, 2014

Diet Friendly Recipe: Raw, vegan, dairy-free, gluten-free, soy-free, perfectly combined as light protein

Raw Taco Salad
Makes: About 2 Hearty servings Ingredients Walnut Taco “Meat”
• 1 cup of raw unsalted walnutsIMG_0928 (1)
• ½ packed cup sun-dried tomatoes, soaked a minimum of 2 hours or overnight in the refrigerator.
• 1 tsp cumin
• ½ tsp dried oregano
• ½ tsp dried cilantro
• ½ tsp garlic powder
• 1 tsp dehydrated onion
• 1 tsp smoked paprika
• ⅛-1/4 tsp salt (adjust to taste)
• Optional: pinch of chili powder or cayenne pepper. Add more spices for a stronger mix of flavors. Process all of the walnut taco meat ingredients in a food processor until well combined, but still chunky. Be careful not to over-process or it will get oily.
Ca

Posted in Recipes by Mari Pizarro
August 11, 2014

After taking a nice break to relax in Portugal with my loving husband all I want is to appreciate life. This week I want to appreciate my body and my physical operating system.  I want to celebrate this body of mine for having the amazing capability of beautifully shifting its hormonal balance so that I am ready for the “pause of meno”. Deciding to appreciate this process makes the bloatness, fatness, hot flashness, moodiness, headacheness, tiredness, etc. more manageable and me more creative and motivated to stick to my plan.    It is more empowering to come from a place of appreciation and curiosity rather than from a place of grievance. Please share below; What will you decide to appreciate this week?

Posted in Mindset by Mari Pizarro
August 8, 2014

When it comes to fats, Trans fats are by far, the worst offenders. Did you know that it is because of these man made phenomenons (transfats) that Twinkies and other sugary packaged confections have an unnaturally long shelf life? Trans Fats are very inexpensive, easy to store and hassle free to transport. How are Trans Fats created? By turning liquid oils into soft solid fats via hydrogenation (adding hydrogen molecules). The process of hydrogenation births a form of fat that is foreign to our bodies, is difficult to digest and has twice the likelihood of increasing “bad” cholesterol (LDL) and decreasing “good” cholesterol (HDL), yikes! Avoiding trans fats requires more than just reading the front of the label. You see, in the US, if a food has less then .5 grams of trans fat per serving it can claim “0 Trans Fats” on its label. A few portions of .5 trans fats can push you into the danger zone. To be safe, look for the word “partially hydrogenated” vegetable oil or even “hydrogenated” on the back label. My advice? Stay away

Posted in Health/Fitness by Mari Pizarro
August 7, 2014

sangria3 One of my favorite clients has been insisting on having a modified sangria recipe. And although I initially resisted, after seeing his amazing progress (17 pounds lost in 6 weeks and tons of energy without coffee) I am caving in and sharing this with him and all of you. For two servings: 1 shot of Cognac
4oz of red wine
4oz unsweetened 100% cranberry juice (Available at Whole Foods)
¼ of a green apple, chopped
½ an orange, sliced with peel
½ lemon, sliced with peel
2 strawberries chopped
1 oz club soda
Stevia to taste The idea is to make small batches of this light summer drink and sip slowly. I like to use my shaker to impress my guests while I mix the cognac/wine/cranberry juice/stevia and then add the club soda and fruit plus plenty of crushed ice. But you can also

Posted in Recipes by Mari Pizarro
August 1, 2014

I remember growing up in a fat censored culture. Everything had to be “fat free”, “low fat”, or “light”. It is safe to say, fats have had a particularly bad rep in the past. Well, the answer is not as straight forward as it seems. Not all fats are created equal.

I bet you have been hearing that there are, in fact, some “good” fats out there. In the past, the mere fact of putting “fat” and “good” in the same sentence scared many and left even more skeptical.The main question – should we really be eating “good fats” or should we stay away from those devilish substances (FATS!) all together?

Come to find out, there are definitely a few real devils out there. Fats that have been heavily processed or hydrogenated “trans” fats  (used in most packaged foods, restaurant foods and fast foods) have  been proven to be extremely toxic and inflammatory. These fats interfere with the proper functioning of the cardiovascular system,

Posted in Health/Fitness by Mari Pizarro