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Dr. Junger’s Prebiotic Shake

According to Dr. Alejandro Junger, “Father of the Detox,” nurturing your digestive system and “cleaning the gut” is one of the most important things you can do for your health. Start your day off right with this prebiotic shake.

banana-blueberry-smoothie-Ingredients

  • 10 oz almond milk
  • 1/2 cup blueberries
  • 1 medium banana
  • 1 handful baby spinach
  • 2 tsp apple cider vinegar
  • 1 scoop plant-based protein powder

Directions

  1. Blend first five ingredients.
  2. Add protein powder last, pulse.
  3. Enjoy!

The Power of Probiotics

ProbioticsYour health starts in your gut. In fact, when your gut is happy so is your brain, skin, immune system, cardiovascular system and digestive system. Little bacteria known as gut microbiota live in the small and large intestine and work hard to keep bad bacteria at bay.

Let’s start at the beginning

The colonization of gut microbiota starts at birth. A baby is sterile while in utero until it passes through the vaginal canal then good flora starts colonizing. It continues to develop through maternal milk and cultured foods. The gut microbiota continues to flourish throughout life and to what degree depends on environmental factors.

There are two types of flora: transient flora and resident flora. Transient strains live in the gut for a period for time then exit as part of the fecal matter. Where as resident strains literally take up residence within the walls of the GI tract: grow, reproduce and colonize the gut wall. Transients make substances that residents need while supporting the immune system response. We need both and balance needs to be considered. Which is why a high quality probiotic supplement should be a part of your daily routine.

Why do I want them?

As mentioned above, your health pretty much starts in your gut. Research repetitively shows probiotics support the digestive, cardiovascular, and immune systems. All species and strains produce substances which are detrimental to pathogenic bacteria. All bifidobacterium support detoxification, immune health, help with overgrowth of yeast. L. salivarius is useful in the small intestine and helps to maintain an already healthy inflammatory response. S.thermophilus, L acidophilus, DDS and L gulgaricus make lactase which helps to digest lactose (sugar found in dairy). L.reutri is found in breast milk and if absent may result in diarrhea. L.acidophilus DDS1 and all bifidobacterium produce B vitamins. While others help metabolize fats, proteins and carbs.

  1. In 2012 JAMA published a study that found combining probiotic strains supported healthy digestive function and regular bowel movements (1).
  2. Lactic acid bacteria is currently being considered an adjunctive method of supporting healthy nutrient levels such as folates, riboflavin and B 12. In other words, helps synthesize and assimilate B vitamins (2).
  3. Probiotics actually support the utilization of cholesterol: probiotic bacteria have been shown to break down cholesterol and use it for nourishment (3).
  4. L.rhamnosus and Streptococcus thermophilus has been found to possess the capability to support healthy balance of TH1/TH2 by supporting healthy IL-10 and cytokine levels (4). These gut flora and vitamin D do a fantastic job at regulating the immune response.

How do I keep them happy?

It is common for Americans to have dysbiosis or an imbalance of good and bad gut flora. This occurs mostly through the standard American diet or SAD. SAD is full of refined sugars, artificial sweeteners, refined carbohydrates and processed foods. It is virtually devoid of fermented soy (miso and tempeh), fermented vegetables (sauerkraut), fermented dairy (kefir, yogurt), fermented tea (kombucha). Fermented foods contain probiotics which help gut microbiota keep its balance, integrity and diversity. Prebiotics serve as “food” for these beneficial bacteria. Foods like raw dandelion greens, raw chicory root, raw garlic, raw leek, raw Jerusalem artichoke contain prebiotics.

chicory

There are about 100 trillion bacteria housed in the GI tract. Gut microbiota are more abundant than cells in the entire body! So do your best to keep these little guys happy.  A good quality probiotic supplement is a great place to start. I like the flora supplements by Innate Response. Please contact me for more information: lorin@lovetolivenutrition.com.

Fun Facts

  • Gut microbiota plays an important role in our lives and in the way our bodies function.
  • The composition of gut microbiota is unique to each individual, just like our fingerprints.
  • Our gut microbiota contains 100 trillion bacteria – ten times more cells than in our body.
  • There are more than 3 millions microbial genes in our gut microbiota –150 times more genes than in the human genome.
  • Microbiota, in total, can weigh up to 2 kg.
  • More than 1,000 different known bacterial species can be found in human gut microbiota, but only 150 to 170 predominate in any given subject. (5)

 

Probiotics

 

 

(1) JAMA, May 9, 2012- Vol 307, No 18.

(2) J Appl Microbiol. 2011 Dec; 111(6):1297-309.

(3) J Cardiovasc Dis Res. 2010 OPct- Dec; 1(4): 213-214.

(4) Clin Exp Immunol. 2011 jul;165(1):94-103

(5) http://www.gutmicrobiotawatch.org/gut-microbiota-info/

ABP

Good Food

I have clients constantly fighting to eat clean. The first thing I tell them is to always be prepared. It sounds so simple but it can really be quite difficult. The last place you should have a hard time keeping to your diet clean is at home because you have complete control over what you keep stocked in your fridge and pantry. In other words, you don’t have to buy crap! Of course there are always exceptions, like you don’t do the grocery shopping or you live with a roommate… However, where there is a will, there is a way. If you really want to break your old habits I suggest you start at home. Here are some tips to help you get started:

  1. Make a shopping list prior to going grocery shopping.
  2. Have something in your tummy before stepping into the grocery store. You will be less tempted to buy excess food or worse, unhealthy items.
  3. Bring your reusable shopping bags. It’s always good to be green 😉
  4. Set aside one hour, twice a week to prep vegetables, protein and a grain to keep in the fridge. This makes meal prep effortless during the week.
        • To prep veggies: wash, cut and store. You may also make a salad to keep in the fridge but leave out tomatoes and dressing to prevent the lettuce from wilting.
        • To prep protein: roast chicken breast, a whole chicken, make some taco meat etc…
        • To prep grains: make a couple of servings of quinoa, brown rice, lentils, amaranth etc..
  5. Don’t keep crap at home. If it is there, you will eat it. If you have kids or a difficult spouse who insists on their (fill in the blank), make a compromise and buy a healthier version or make your own!
          • Some examples:
            1. Make ice cream instead of keeping your freezer stocked with it. Try my Banana Ice Cream.
            2. Whip up a batch of the Banana Nut Cookies or Gluten Free Brownies.
            3. Have a smoothie instead of dessert.
            4. Buy a wafer cookie or chocolate covered pretzels instead of your traditional cookie.
            5. Have some fruit.
            6. Enjoy a fresh, whole coconut including the water and the meat!

 

Banana Nut Cookie

It is as easy as 1-2-3-4! With only four ingredients you can whip up a healthy batch of cookies in no time at all.

 Banana Nut Cookie

Banana Nut Cookies

 

  • Bananas + Oats (GF) + Walnuts + Cinnamon 

Mash 2 large overripe bananas in a bowl. Add 1 cup rolled oats, 1/4 cup chopped walnuts and tsp of cinnamon. With a melon baller drop rounded tablespoons of batter onto a baking sheet and bake for 12-15 minutes at 350°. Makes 1 dozen cookies.

Nutrition Facts:
(per cookie)
Calories: 71
Total Fat: 2g
Saturated Fat: 0g
Cholesterol: 0 mg
Sodium: 1 mg
Total Carbohydrates: 11g
Dietary Fiber: 2g
Sugars: 2g
Protein: 2g

Herb Dip

ABP: always be prepared is a motto I like to live by. By keeping healthy things on hand, I am more inclined to eat well. I like to make a batch of this flavorful dip to keep in the fridge because it goes well with almost everything. It is great on salads, raw veggies and animal protein. Keep in mind a little goes a long way which makes it ideal for those looking to add flavor without a lot of calories. Herb Dressing4

Makes 1 cup

Serving size: 1 tablespoon

Ingredients:

  • 1/4 cup flat leaf parsley
  • 1/2 cup tahini
  • 6 roughly chopped scallions
  • 2 cloves garlic
  • Zest and juice of 2 lemons
  • 1 tbsp ACV
  • 1/2 tsp. salt
  • 1/2 tsp. pepper
  • 1/3 cup xvoo

Directions

  1. In a food processor fitted with a metal blade, add all ingredients leaving out the oil.
  2. Pulse to combine.
  3. With the motor running add oil in a thin stream until well combined

 

Detox Time!

In need of a change? Try starting a detox to help jumpstart your routine. I am a huge fan of the Designs for Health Paleo Detox. They offer a 14 day, 21 day, and drum roll please…. 28 day detoxification program. For those of you just looking to get back on track the 14 day is right up your alley.

The 14 day detox changed my life! The positive eating habits required to complete the program stayed with me. I feel great and can’t wait to detox again. – 14 day client, Sausalito

detox shakes

This detox program will help with digestive problems, headaches, fatigue, and often provides allergic relief. Another bonus is it’s easily worked in to your regular routine. Each day consists of two meal replacement shakes, one regular meal, and snacks. Foods that are allowed include: lean protein, unlimited vegetables, fresh fruit, legumes, and gluten free grains. Foods that are eliminated include, but are not limited to: alcohol, gluten, caffeine, dairy, and processed foods.

I lost 8 lbs and have never felt better! – 14 day client, San Francisco

Why wait? Order your kit today! It will ship directly to your doorstep for only $145+shipping and tax. Call Lorin @ (949)338-2201 or send an email to lorin@lovetolivenutrition.com.

This 2-week Program Includes:

  • 28 high-quality, nutrient rich meal replacements (a total SAVINGS of $224.00 in meal costs during the detox (using a value of $8.00/meal))
  • All the necessary professional supplements:
    • PurePea protein powder
    • PaleoCleanse powder
    • Amino D-tox capsule
    • Plant Enzyme Digestive Formula capsules
  • Shaker bottle
  • Reusable tote bag

 

 

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Drink 2, Eat 2 for a Metabolism Boost

Feel like you’re in a rut? Have you hit a plateau with your workouts or eating habits? Try changing things up with the Drink 2, Eat 2 Method.

What:

Each day will consist of four smaller meals, two will be liquid and two will be solid.

Why:

We’re busy and rarely have time to ourselves. When we’re crunched for time we often reach for something convenient or nothing at all. Processed foods are considered “nutrition bandits” as they rob your body of nutrients. Eating a piece of white bread requires more nutrients to digest than it provides, leaving you at a deficit. It also sets off the blood sugar response which can lead to syndrome X. Reaching for nothing all is just as harmful. When you skip meals your body thinks it is in a famine and therefore stores everything you eat as fat instead of fueling your metabolism. If a detox isn’t in your near future, try this method to give your metabolism a boost.

How:Metabolism Boost

7 AM- shake

11 AM- small meal

3 PM- small meal

7 PM- shake

(you may switch up the order)

Shakes- 1 cup liquid, ½ – 1 cup frozen fruit or ice, 1 scoop protein, handful of leafy greens or green powder

Meal- Veggie-protein based, 200-400 calories depending on gender, exercise level, and lean body mass

Shake ideas:

Why You Need Carbs

carbs

The word carbohydrate is synonymous with sugar. All plants, whether it be asparagus or oats, are constructed of sugars. We tend to refer to these as complex carbohydrates. Simple sugars or simple carbohydrates are plants that have been processed into products like bread, cookies, and pastas. When selecting carbohydrates, it is important to apply the saying: “quality over quantity”, and select carbs closest to their natural state.

Quality carbohydrates like whole grains and vegetables are helpful and provide substantial energy for our body, brain, and muscles. However simple carbs like white flour products, fruit juice, and sugar aren’t so good and give carbs a bad rap by sending our our blood sugar on a roller coaster ride. What’s worse is the long term effects that stem from eating simple sugars such as obesity, type 2 diabetes, aging, and poor cognitive function.

When you eat a carbohydrate (complex or simple), your body breaks down the sugar molecules into glucose, causing your blood sugar to rise. When there is sugar in our blood, a signal gets sent to the pancreas to release the hormone insulin. It’s then insulin’s job to tell the body to use glucose for energy. In fact, glucose is the preferred fuel for our brain and is used to build muscles, repair DNA, and remove toxins. However, when there is an abundance of glucose, insulin stores it in our cells as fat and you get stuck with a round mid section amongst other problems.

To avoid a pudgy middle, combine a complex carbohydrate with a healthy fat or protein to slow down the digestive process and provide a steady flow of energy and regulated insulin levels. The moral of the story is quality carbs provide our muscles and brain with the energy needed without sabotaging fat loss efforts. In fact, when selected properly carbs can actually help you drop weight.

 

BAD CARBS

141160168_9f48b5283a

 

GOOD CARBS

quinoa

 

 

Lolo’s Hot Chocolate

Talk about delicious. If you like traditional hot chocolate, then you’re going to love this healthy alternative. It’s main ingredient is raw cacao powder; a Mayan superfood high in minerals like magnesium, calcium, and iron, as well as heart healthy antioxidants and fiber. Raw cacao powder also contains chemical alkaloids that make you feel happy! There’s a pinch of turmeric in each cup, a popular spice often used in Indian curries. Turmeric has been proven to have anti-inflammatory and anti-cancer properties. And lastly, cinnamon to regulate blood sugar levels and lower LDL. I suggest whipping up a batch and keeping the extra in the fridge to add to coffee in the morning or for an easy afternoon snack. It’s so good you might not end up saving it for later…

vintique_image

Makes 2 servings

Ingredients:

  • 2 cups unsweetened vanilla hemp milk or almond milk
  • 1/2 tsp turmeric
  • 1/2 tsp cinnamon
  • 2 tbsp raw cacao powder
  • dash of nutmeg
  • optional: dash of cayenne

Directions:

  1. Heat milk in a saucepan over low-medium heat. Add all ingredients and whisk until well combined.
  2. Stir often and heat until desired temperature is reached, about 5-10 minutes.
Nutrition Facts

per serving
Calories: 158
Total Fat: 4 g
Saturated Fat: 1 g
Cholesterol: o mg
Sodium: 120 mg
Carbohydrates:
Dietary Fiber: 3 g
Sugars: 18 g
Protein: 5 g
Calcium: 474 mg
Magnesium: 77 mg
Iron: 3.5 mg

 

My Juice Cleanse Experience

Well I finally bit the bullet and tried a juice cleanse. After several clients asked my opinion on juicing I decided to try it out so I could actually give them a dignified answer. Therefore, this experience was research for you! Yes, I drank juice for 5 days for my clients- talk about dedication!! In all seriousness, I have quite a lot to share, both pros and cons about my 5-Day Juice Cleanse.

Preparation

The preparation phase is almost as important as the actual cleansing because you need to get mentally and physically prepared to drink juice and only juice for the duration of the cleanse. Ideally you would cut out caffeine, alcohol, dairy, red meat, wheat products, and sugar for the three-five days leading up to day 1. That way you can fill up on the good stuff like fresh veggies, fruits, and lean proteins which will help curb cravings and ease symptoms of detoxing. The prep time was quite easy for me but I could see several clients having a hard time with this. But I guess if you’re committing to a juice cleanse then you have no problem sticking to a strict regimen. So go for it!

Here’s the breakdown of the FAST-

During the fast I had a total of 6 juices provided by Thrive Cleanse (see below). I made sure I was really hydrated and drank filtered water, homemade bone broth, coconut water, and herbal teas all day. Some of my favorite teas include ginger, detox tea, peppermint tea, lemon with cayenne pepper, parsley tea, and green tea. Bone broth is a special food that I always keep on hand, it’s full of amino acids and it’s really nourishing. I started my mornings with an interesting concoction to help my liver, brain, and to add a source of healthy fat for satiety. I combined hot water, fresh lemon juice, cayenne pepper, olive oil or coconut oil, and chia seeds or flaxseed meal. I strongly suggest starting on a weekend when you don’t have anything planned. If you’re doing a 3- Day Cleanse you may want to start on Saturday so you can rest all day and by the third day you should have enough energy to go to work.

newreboot2-450x253

  1. Green Dream– apple, ginger, spinach, cucumber, celery, lemon, parsley, and romaine
  2. Pamp– pineapple, apple, mint, and pear (so tasty!!!)
  3. Beetastic– beet, apple, ginger, lemon
  4. Lively Lemonade– lemon, cayenne, agave, and filtered water (I added more cayenne because I love the kick it adds, it’s also great at getting things moving in the GI tract)
  5. Tropical Greens– kale, romaine, spinach, celery, pear, pineapple, lemon, cilantro, and ginger
  6. Cozy Cashew– raw cashew, vanilla, cinnamon, and filtered water (my fav!!)

 

Day 1 Super difficult. I was extremely tired, hungry, and had a severe headache all day. Headaches are common symptoms of detoxification and usually occur from cutting out the foods we eat the most of which prompts withdrawal-like reaction. The best way to get rid of nasty headaches is to drink tons of water and sweat. I was also FREEZING all day! The heater was cranked all the way up, I was wearing 5 layers, and was snuggled under 3 blankets! The cold body temperature lasted all 5 days ;(

Day 2 I had energy, and was actually able to get off the couch! I was hungry but not as hungry as the previous day. Headache disappeared in the morning then returned for the evening. Each time I detox I have the urge to clean my house. It’s so nice! Thankfully I had the energy to carry out my tradition.

Day 3– Felt AMAZING! I had a ton of energy, almost like I drank 2-5 hour energy shots back to back. Yes, 10 hours of fabulous energy and happiness. I was chipper and actually had sufficient energy to workout. I also had a colonic to eliminate toxins in the colon. Colonics are a great addition to any detox program. For best results it is recommended to get a series of 2-5, depending on the individual.

Day 4- Similar to day 2. I added another Cozy Cashew which helped with my hunger.

Day 5- Starving and over the cleanse. I really wanted to eat normal foods but I’m not a quitter so I stuck it out another day. I added another Cozy Cashew, made a pureed soup, and had one more colonic.

And Beyond…

You would think day 6 everything would be back to normal, not for me. Far from it in fact! It took almost a whole week for my GI tract to go back to normal. I was very uncomfortable and the last thing I wanted to do was eat because of the way it made me feel. As a nutritionist, and a foodie, not eating is sacrilege so I maintained a predominately liquid diet for a couple days until things settled down and became normal again.

So would I recommend a juice cleanse? Yes, but for 3 days MAX. After you conquer a 3 day cleanse, you can use the 1-day program as a maintence program to help repair the damage from your weekend in Vegas or to help you get back on track. It can be highly beneficial but too much of a good thing can make you sick. Not eating solid foods for an extended period of time gives your body the opportunity to eliminate all the toxic buildup inside your intestines, skin, and organs. Over time our bodies compile foreign chemicals and heavy metals from the food we eat, skincare products, and our environment. This little vacation for your GI tract allows it to rest and recuperate. I would also highly recommend starting a juice cleanse during the summer because it’s too darn cold in the wintertime.

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