Cold, Flu, infection and sickness BEWARE!

People are coughing and sneezing all around. Protect yourself and take some vitamin C. I mean "TAKE SOME!" not just one fresh orange or a popular Emergen-C packet (good that your trying)

The RDA amount from our government is a mere 75mg for a female and 90mg for a male (adults). It so you don't get scurvy. 75mg/90mg prevents a deficiency rather than optimizing health and preventing diseases. I wish the government and medical community would openly and widely educated the general public on what Vitamin C does and why you need it...but then you wouldn't go to the doctors and get drugs for lots of $$$$. medication kills your good bacteria and lots more and the time it takes to get better is around the same time it would take if you take Vitamin C. You need optimum intake for your body to be at 100% health. 75-90mg is not enough. Eat raw pure natural foods, juice veggies and fruits, drink plenty of water and get ready for the battle if you feel it coming on.

Vitamin C is what?
Vitamin C is a water-soluble vitamin that is necessary for normal growth and development.
Water-soluble vitamins dissolve in water. Leftover amounts of the vitamin leave the body through the urine. That means you need a continuous supply of such vitamins in your diet.

Vitamin C is an essential nutrient required by the body for the development and maintenance of scar tissue, blood vessels, and cartilage. Vitamin C is also necessary for creating ATP, dopamine, peptide hormones, and tyrosine. As a powerful antioxidant, vitamin C helps lessen oxidative stress to the body and is thought to lower cancer risk.

Vitamin C is one of many antioxidants. Antioxidants are nutrients that block some of the damage caused by free radicals.

• Free radicals are made when your body breaks down food or when you are exposed to tobacco smoke or radiation.
• The buildup of free radicals over time is largely responsible for the aging process.
• Free radicals may play a role in cancer, heart disease, and conditions like arthritis.

What does Vitamin C do?

• Help protect cells from free radical damage
• Lower your cancer risk
• Regenerate your vitamin E supplies
• Improve iron absorption 

How you know your body needs more Vitamin C?

• Poor wound healing
• Frequent colds or infections
• Lung-related problems

Can you overdose on Vitamin C?
I'm not going to answer that because 2 reported cases are out there but can't be linked. however there are 139,000 overdoses from Rx'd meds. yuck!

Serious side effects are nothing compared to serious side effects on the labels on medications prescribed to us. stomach aches and diarrhea compared to a long long list side effects on meds...okay... I'll take poopy pants over the Rx side effects.

Serious side effects from too much vitamin C are very rare, because the body cannot store the vitamin. However, amounts greater than 2,000 mg/day are not recommended because such high doses can lead to stomach upset and diarrhea. that is because your body is expelling it especially if your eating lots of veggies and fruits already containing Vitamin C. I like to eat and not worry about powders or vitamins. you should be getting your vitamins from foods and not pills.

Too little vitamin C can lead to signs and symptoms of deficiency, including:

• Anemia
• Bleeding gums
• Decreased ability to fight infection
• Decreased wound-healing rate
• Dry and splitting hair
• Easy bruising
• Gingivitis (inflammation of the gums)
• Nosebleeds
• Possible weight gain because of slowed metabolism
• Rough, dry, scaly skin
• Swollen and painful joints
• Weakened tooth enamel

A severe form of vitamin C deficiency is known as scurvy, which mainly affects older, malnourished adults.

Where can I get Vitamin C?

*Pure Vitamin C powder 5000mg per teaspoon*


Veggies
-green and red chilies 109.13mg per chili pepper (hot spice is muy bueno)
-bell peppers. yellow bell peppers have the most at 341mg per pepper, green at 132mg
-brussels sprouts 140mg per cup
-mustard greens 170mg per cup
-broccoli 180mg per cup
-kale 100mg per cup
-cauliflower 90mg per cup
Herbs
-thyme herb 160mg per 100g
-parsley 133mg per 100g

Fruits
-guava 377mg per cup
-kiwi 164 mg per cup
-papaya 188mg per medium sized
-strawberries 98mg per cup
-oranges 98mg per cup
-tangerines 59mg per cup

load up and help your body fight. eat good and take care of your health. you come first


http://www.nlm.nih.gov/medlineplus/ency/article/002404.htm

I Performed as Prince!

Airband Competition

check it out! its not a secret that I love to perform or be on stage. Its just so fun :) It was a work Airband competition and it was the most entertaining <3

Pre and Pro

This is for people who are open and want help or are ready to realize "wow I may have to think about my health".... mothers, fathers, children, sisters, brothers, fathers, cousins, friends, grandparents etc....

Most people aren't healthy and think they are ok because they are not sick in bed, coughing or at the doctors office that they are ok and can keep eating whatever. sure it tastes great and makes you feel good but at what cost?  and when if ever will you take care of your machine?


Do you take PREbiotics? Do you know what they are? 

Do you think you have any damage in your digestive system?
If you said "Nah" then your probably not ready to read this or take any steps forward. I'll bet $1 that you have many symptoms your not tuning into or maybe just don't give a hoot. either way here is some useful information that i've found to be extremely helpful and true.

Prebiotics and why you need them!
Prebiotics help increase probiotics, which are beneficial bacteria that help keep your digestive system healthy. (we all know what probiotics are) Prebiotics feed the good bacteria named Probiotics. Most people have malfunctioning digestive systems for a variety of reasons. Our typical 'Western' eating habits and stress can all negatively impact the ‘good bacteria’ in our gut. Probiotics are helpful micro-organisms that live in our intestinal tract. In a healthy body, good bacteria make up most of the intestines’ micro-flora and protect digestive health. If you have primarily good bacteria, your immune system will function optimally and it will help you extract essential nutrients in the foods you eat. In order to feed our cells, we need to absorb the nutrients from our food, otherwise our brain will keep telling us to eat until the cells are fed.

Here are the most common warning signs of a bacterial imbalance, if you suffer one or more of these problems it is quite likely that eating prebiotics and taking a probiotic supplement could help you get your ‘system’ back on the right track: (everyone I know has at least one of these symptoms)

1. Allergies and food sensitivities
2. Difficulty losing weight, sugar/carbohydrate craving
3. Frequent fatigue, poor concentration
4. Frequent constipation or diarrhea
5. Faulty digestion, acid reflux and other gut disorders
6. Sleeping poorly, night sweats
7. Painful joint inflammation, stiffness
8. Bad breath, gum disease and dental problems
9. Frequent colds, flu or infections
10. Chronic yeast problems
11. Acne, eczema skin and foot fungus
12. Extreme menstrual or menopausal symptoms

There are many stresses and factors that can kill your 'friendly bacteria' every day. Here is a summary of some of the most common good-bacteria-KILLERS:

1. Antibiotics
2. Birth control pills
3. Steroidal & hormonal drugs
4. Fluoride (added to toothpaste and sometimes to drinking water!)
5. Chlorine (added to water to kill bacteria...it kills friendly-bacteria too!)
6. Coffee/Tea
7. Carbonated drinks
8. Stress
9. Preservatives
10. Additives (colorings, flavorings and chemicals in processed foods)
11. Pesticides (choose ORGANIC fruit and veggies to avoid this!)
12. Fertilizers (choose ORGANIC fruit and veggies to avoid this!)

refer to maria's health blog

don't just bag it....vacuum it

I'm not one to encourage out of control consumer spending but this is a pretty good one. Ziploc Vacuum has updated their bags and pump. no batteries included or liquid waste from the pump needs to be removed. you should always wash the pump after every use though :)

MY FOOD IS SEALED.
takes nothing my 20-30 seconds or less with the smaller bags. It has made my food taste fresher and it keeps longer.

if you up to try something new that helps store food in you fridge, keep your food from rotting, smelling or just plain looking unorganized you should definitely go to Target and buy a box of bags and the vacuum pump. total is under $6.50 (cuz they are my favorite plus they launched Missoni for Target)


(i already packed chicken, garlic, cutt up veggies, and fruit)

Day 2 of CrossFit

I AM SORE!
SORE! butt
SORE! legs
SORE! back and  arms

not as bad as i imagined after 5 months of no exercise and very limited activity.


Day#1
Strength:
deadlifts x 5 = #147lbs which is good for me. I was expecting #110 thinking I lost all strength.

WOD:
13-1 and 1-13
burpees/sumoDLHP
time was around 10:40 or something around there. not shabby

DAY#2 tonight and I might cry, laugh, or scream. but i feel motivated after finding out that i'm not that out of shape as i thought and my strength didn't decrease to that of a small teenage boy.


to be continued....

Salsa Fresca

make this. love it. eat it. and smother it on salads, fish, veggies or eat it plain.

this is one of my favorite fresh side foods to make of all time. fast, yummy, colorful, raw & natural!

(also great to stuff in bell peppers n bake too)

Ingredients:
2 roma tomatoes sliced in half
1 round slice of a red onion
1 garlic glove
small fist full of cilantro
1/2 a lime squeezed
salt n peppa
tsp of oil

throw it all violently into a mini chop food processor and pulse for about 30 seconds or until chunky.

WHALAA! yummy goodness

The China Study

The most comprehensive study on nutrition and diet. In China they eat a very small portion of animal protein and lots of fresh vegetables. whole foods plant based foods. Which is the total opposite of the general American diet. They have great health, low disease rates, low overweight/obese percentage, and live longer.

-Did you know that a lost libido is the first sign that you have a cardiovascular problem?...it's all related but people think its just life, age, genetics and pop a pill or just deal with it.

-Did you know that nations with a low or no intake of dairy such as Asian countries have a extremely low percentage of osteoporosis and hip fractures...weird huh? we are told drink dairy for bones yet we have the highest rates of breaks,fractures and osteoporosis.

-Did you know that people around the world heal from cancer, heart disease, and autism through diet?

-Did you know we have 50% less variety of greens in the US food stores than China.
check out the documentary if your open and have a healthy mind for knowledge ;)

We as a people should try to be more responsible and not rely on doctors, medication or treatments...or keep making excuses. 90% of the population will continue on their way of eating and pay for it in medical bills down the way or health issues that will show up. We as Americans eat like crap, feel like crap and say why am i sick again, then go get and it turns into a vicious cycle. What a terrible cycle it is. Especially when children are sick with ear infections, colds, rashes, bloated stomachs, coughs, colic, etc. "It can't be diet" people say or just don't want to believe or maybe sceptic. Well, your putting foods and liquids into your body that gets into your blood, cells, and organs and brain soooo of course its your diet! your body is suffering to keep you well but who cares huh...its normal because everyone else is eating that way but who wants to be "American normal". It the way of life.

It's all preventable and it's all in our grasp. use your mind and determination to fight the urge and bad eating habits. Take care of your body and it will do the same in return

release the freaking KRAKEN!

 (day #1 - pre CrossFit, pre 75% raw diet)

don't mind the no makeup, poof morning hair, and saggin' bottoms

and it begins!!...after a 5 month break from CrossFit and any exercise at all really I'm back, healed and ready to start. i had some injuries back a few months ago. wrist pain, shoulder pain, knee and lower back pain. the lower back pain was the main one. i need to listen to my body and work on technique. I weight around 118 and i was pressing up to 84lbs at one time. i was not balanced so i would curve my back to get the weight up and my core abs were not there to support. this time around it will be different.

it will be different! i don't think i was eating as educated and as good as i am now. i was lacking certain vitamins, minerals and some good ole' omegas. my knees still cause me some pain but when i was crossfitting i felt great. lack of exercise maybe the cause? i need fish oil back in my life! plus i gave up dairy!!! woohoo! so i'm going to get my knees checked out to make sure its all good. i feel i have chronic tendinitis which i believe to be freaking chronic inflammation in my body which i'm working on. can't wait to surpass my PR's and become an animal :)

ANYWHOoooooo...i'm out of shape to my standards, probably weak, and i'm gonna to be SO SO So sore next week. Back to CrossFit North County for some "HEY everyone how have you been"--to--"Don't talk to me I can't breathe"

tomorrow is DAY NUMERO UNO and it will be continued....videos to come your way :)

Got Milk?

TODAY is 2 months of my dairy free experiment!

I've been testing myself for 2 months. what i do is drop dairy for 2 weeks then introduce random dairy products into my diet. last week i had some cheese and.... gas, belly pain, headaches, sinus issues, mucus, and skin issues showed up to my door. it's not a coincidence. i use my body for experiments and it's interesting! 2 weeks no dairy and I feel great...2 days eating less than 1/8 cup of cheese and milk and then Dan Dan Dan. I did this 3 times and now it's over so dairy free it is. As of now 60% of people can't digest dairy.

Milk milk milk why do you drink milk or eat dairy products??

Milk has calcium!! not good enough! there is more calcium in dark leafy greens that your body can better absorb.

Milk has protein!! not good enough! you can get protein from small fish and veggies that aren't filled with tons of hormones. the protein found in dairy is casein and its poison in my eyes. casein is no good (google it) why are sooooo many people sensitive to it (that is not a good sign)

Milk is good for your bones!! says who? the government and milk brands. it's interesting how studies not affiliated with the government health department say no to milk. there is no evidence to prove that is true. there is proof linking calcium to bones and because calcium is in cows milk that is the evidence. get your calcium from spinach and leafy greens. do your body good.

Milk has Vitamin D!! you can get it elsewhere. Vitamin D is an oil soluble substance that is found in only a few foods, such as the oil from cod liver, egg yolks, butter, goat cheese, chicken livers, and other cold-water fish such as salmon, herring and mackerel. Vitamin D helps in the absorption and utilization of calcium and phosphorus. Vitamin D is necessary for normal growth in children. In adults it helps with any function that utilizes calcium or phosphorus, such as transmission of nerves, the beating of the heart, blood clotting, and many others. While the best way to get vitamin D is from the sun, and fruits and veggies don't have them (except mushrooms) I can see why people drink milk but i'll take the mackerel please!

Milk has fats that are good!! are you sure about that? there are plenty other fats for your body to stay healthy. sesame seed butter, nuts, coconuts, fish etc.

If there are no nutritious, healthy reasons to drink milk it comes down to pure delight and taste. Most people just love the taste. I know I did! if your ok with the lack of benefits and harmful triggers then thats that.

BETTER Alternatives:

organic coconut milk  (read why?)

organic almond milk  make your own almond milk (Blend 1 ½ cups of raw almonds that have been soaked overnight in 4 cups of water. Blend with dates if you like your milk with a hint of sweetness. Strain once to remove almond granules. The result is a delicious, creamy milk that is free of harmful vegetable oil, concentrated sweeteners, and the problems associated with cow’s milk and soy. It can be stored safely for 3-4 days in the refrigerator.)

organic goat milk  you can better digest goat proteins

NOT SO GOOD Alternatives:

soy milk (The phytoestrogens in soy bind to estrogen receptors creating serious hormonal imbalances resulting in infertility, miscarriage, lowered libido, precocious puberty in girls and breasts, hypospadias* and testicular cancer in boys. Soy bio-accumulates aluminum, a toxic heavy metal associated with cognitive decline. Soy contains fluoride, which is associated with cretinism, learning disabilities, violence and ADD in children. Soy’s protease inhibitors impair protein digestion. Protease is the enzyme that breaks down protein.)

rice milk  its a grain plus its got lots of sugar. mostly its alright but many people over due it.

I know why I ate or drank dairy products, although i never got into drinking milk (gag) maybe that was the sign I never acknowledged. I loved cheese, ice cream etc because they tasted so good and it's everywhere. I really didn't have a specific health reason for do this.

Milk is made for baby cows to develop. then the calves ween off and eat like the mama cow.

Human milk is made for humans. then we ween off and drink cows milk. we are the only mammals to do this and it's almost like we do this because we are told to or we are around it growing up.

The lack of knowledge really hurts our health. I was one of those people who just lived to eat whatever and not think twice. I didn't eat to live. Then i got sick and had to change to live. People say "Your so SENSITIVE" but really when i think about it, i think my body is just sending out louder help signals than most people. People that tell me things and continue eating the way they do because they think they can usually have health issues, headaches, bloat, gas, stomach issues, skin issues, weight issues etc so maybe they ignore their bodies signs or just can't hear them. maybe one day!

Soooooo just pure natural foods are the way to go! Lots of greens, veggies, limited sugary fruits, stay alkaline neutral, no grains or limited grains that aren't as harmful, lean meats, no or very limited red meat, no dairy, healthy fats and tons of water...stay away from processed!!!

Pumpkin Spiced Bread (moist!!!)

BREAD BATTER:
1 1/2 cups of home-made almond meal/flour
1 can of organic pumpkin puree or 1 cup of sweet potato puree (fresh or canned)
3 organic range free eggs
1 grated organic apple
2-3 tbs of cinnamon
1/2 tsp baking soda
dash of ginger
dash of salt
dash of nutmeg
dash of flaxseed grounds
*2 tbs of organic coconut sap*

bake in a bread pan for about 20-30 min on 350. while that is baking up a storm of sweet sweet fall spice smells around the house start the icing. YUP icing!


ICING:
1/4 cup of organic coconut oil
1/4 cup of organic coconut butter or butter (do dairy and soy free)
sprinkles of cinnamon
*squirts of maple or agave*--don't go crazy now

Mrs. Basil

i've been known to kill a few plants ESPECIALLY basil plants. this is the best way that works for me. a mason jar filled with water then sploosh the plant in. tada! you only have to refill 2 maybe 3 times a week to keep the level higher than the roots. its been 2 weeks! i'm proud :) fist pump!

(buy at Sprouts,Trader Joe's, Henry's, Whole foods

or where every you can find them)

my body. my life

so I'm on a healing mission! heal my damaged intestines and live happier and healthier. my stomach is getting flatter each week and not in the sense were I want to be thin or loose weight but I do want to lose the inflammation and ditch the damage. I'm not obsessed with a six pack although I sort of have a four pack with absolutely no exercise for the last 5 months (injury and more excuses) I'm slightly obsessed with healing at the moment and helping anyone who asks for help or needs advice on "the belly"

check it out. no exercise. no gluten. no grains (extremely limited to 1-2 times a month) no dairy. low sugar. water water water

my stomach is not flat because i do situps, its not flat because i'm thin (there are tons of girls that are a size 0,2,4 that have a bloat or belly bump) its not because i starve myself, its because i constantly choose to eat the right foods. every now and then i treat myself to a taco but i don't battle as much with cravings at all which makes it way easier. McDonalds days are long gone and so are the days of pepsi every day.

(picture taken after 2 meals)

my new love

I love bacon. I love my new joie piggywiggy.

buy here!

Grain Free/low sugar Blueberry muffins

Omega's + Fiber + Nutrients + Antioxidants + Healthy fats = YES MAM!

FIRST:
preheat oven to 325 


MIX in a bowl:
1/2 cup of coconut flour
1/2 cup of almond flour
sprinkle of ground flax seed
4 cage free organic eggs or regular eggs (add an extra egg for more fluff)
1/4 cup of pureed organic apples or plain applesauce
1/4 cup of fresh blueberries
couple of squirts of organic agave nectar/honey/maple syrup


fold ingredients

pour batter into a muffin tin or muffin pan. place in oven for 12 -15min.

ENJOY! if you want to cheat a bit add a little butter :) fist pump!

organize and eat

take an hour out of your day, put on some music and start slicing, dicing, rinsing and packing fruits, veggies and anything else. it makes it easily accessible to eat and it's fast when you need a snack. now that's fast food!