- dry cough
- shortness of breath – less common
- plantain leaf
- reishi/chaga mushrooms
- oil of oregano
- tea tree
*To get a copy of my cookbook: http://ebookbundle.jovankaciares.com/
For months, I’ve been wanting to create a few video recipes featuring easy-to-make recipes that can dress veggies and salads and make the experience of eating more plants more exciting.
So I enlisted the help of amazing Executive Chef, Verité Mazzola (my sis’ in law) to create today’s recipe: a simple black garlic sauce. Easiest thing that could change the way and amount of veggies you eat each and every day. It is so simple and so YUMMY it should be illegal! Check out the recipe video below.
*get the black garlic here: https://amzn.to/2wtqFiw
Today I have a super special video for you. A few months ago, I learned about and visited a new Bodega (little market in Spanish) owned and run by a fellow Afro-Latina.
If you don’t know this powerful little bodega in the heart of Los Angeles, you must! LaRayia’s is the first and only organic plant-based, vegan bodega known.
Through food recovery programs, they offer organic, vegan and whole foods to the community for less than $5.
They also make their own vegan foods, juicing and snacks. The store also sells crystals, candles and merchandise with profits going to fund their food delivery programs. Their non profit arm, Lunch on Me, provides organic food & healing for those experiencing homelessness in downtown Los Angeles.
This is truly a group of exemplary women doing incredible work. I’m especially proud about this fellow Afro-Latinas changing the world for good one meal at a time.
Visit LaRayia’s Bodega at 2713 W. 6th Street in Los Angeles or on Instagram at: @larayiasbodega.
To learn more about Lunch on Me, check out IG: @lunchonme 🇵🇷🇨🇺 www.crowdrise.com/la-bodega
Did you know there are toxic food chemicals allowed to be used in the foods you consume and feed your children? And what’s even more shocking if that many other industrialized nations, especially in Europe, have tested some of these chemicals, deemed them unsafe and banned them from their food chains.
However, in the good ol’ USA, we have a totally different approach to food safety. Here, the Food and Drug Administration uses the “innocent until proven harmful” tactic, allowing ingredients into our foods sometimes for decades until and unless someone can show there’s a problem.
Some of these chemicals can cause symptoms from diarrhea to hormone disruption and some are suspected of causing life-threatening diseases like cancer.
So before you take another bite, check out this list (mean to be a starting point to your own research and self-empowerment with respect to the foods that you feed your amazing body):
Belly fat, why are you still with me? That’s the question most of us have asked of the little extra round soft stuff in our mid-sections. Belly fat is not just about how we look but more importantly, how we feel and how we stay healthy long term.
Scientific studies have now shown that fat around your belly is a potential precursor to heart disease and can put you at risk for diabetes, chronic inflammation and other health issues.
Sadly, most of us struggle to lose that pesky fat that seemingly refuses to leave our bellies. Especially if you have a sedentary lifestyle, you can only expect that belly fat to get larger still.
Luckily, there are whole foods now easily available in most markets across cities that have natural belly fat burning abilities. Consuming these foods can be a great compliment to slowly reducing fat from your abdomen and achieve your healthy living goals.
Some of the ingredients that have fat-burning abilities are also anti-oxidant, high in fiber and densely nourishing, making them superfoods in the true sense of the word.
Let’s check these amazing foods that can help you lose belly fat:
One of my favorite superfoods, mushrooms are immunity powerhouses. You can find dozens of edible mushrooms in supermarkets but my favorites are shiitake, maitake and portobello. They have been known to promote weight loss and fat burn by regulating the levels of glucose in the blood. They are also rich in protein and can help you increase your metabolism, resulting in eventual fat loss.
Cauliflower has become a go-to option for folks who don’t want to eat starchy foods like potatoes or rice. Cauliflower contains phytochemicals that can help enhance fat loss in the body. It is a highly versatile vegetable that can also help regular digestion, making it easier for your body to absorb nutrients and prevent fat storage.
I often consume mushrooms and asparagus together. For some reason, they go together really well. Asparagus contains the chemical asparagine, an alkaloid that acts directly at a cellular level to break down fat within the body. Also highly versatile and can be consumed roasted, in stews and stir fry’s alike.
Cucumbers are highly cleansing, filling and rich in vitamins. They are ubiquitous in the juicing world, especially because they are water rich and help you feel fuller longer, eventually helping you consume less calories.
Who doesn’t love pumpkins? They are relatively dense (because of their high fiber content) yet low in calories. Pumpkins are common in weight loss programs as one of the few starchy vegetables “allowed”. They will help you feel full, grounded and satisfied when you are consuming less calories than normal.
What is the one thing you might be missing that could lead to long term, healthy weight loss. For years, dieters have been told that less calories equal more weight loss. But the truth is a lot more complex than that (you already know that!)
Set Point Weight... Have you heard about this concept? Set Point Weight is a concept that believes that each person’s brain fights to keep a pre-determined weight where the body functions at an optimum or comfortable level. It’s like a thermostat, that different people keep at different temperatures to stay comfortable.
Learn more in the video and follow these 3 simple steps:
1. Change the structure of your diet.
2. Change the structure of your gut.
3. Change your background.
What do you think about this concept? Does it make sense? Are you willing to try just a wee bit harder to reach those weight loss goals? Let me know in the comment section below the video.
Many people find cleanses and detoxes appealing as a way to reaffirm a commitment to healthy eating, especially at the start of a new year. While I certainly understand the desire dial down cravings for sweets and processed foods and create a pathway toward eating well over the long haul, the trouble I see with juicing and other similar cleanses is that too often, they leave people hangry, sluggish and distracted by constant thoughts of food.
Cleansing can also lead to unwanted issues, like constipation (from lack of fiber) and bloating (due to excess fructose from juice cleanses).
If you want to reboot your diet in the new year without the unnecessary restriction and potential downsides that comes with detoxes and cleanses, clean up your eating with these coach-approved tips instead.
GO GREEN (AND ORANGE AND PURPLE AND RED)
Most Americans aren’t anywhere close to meeting their needs. (90 percent fall short of vegetable recommendations and 85 percent aren’t meeting their fruit quota.) To help you boost your intake and your overall health, add sliced strawberries to your oatmeal at breakfast, opt for a summer salad at lunch, and fill half your dinner plate with a steamed vegetable medley.
And don’t forget snacks! Enjoy sliced carrots, celery and jicama with hummus or a little guacamole with gluten free crackers.
CUT OUT ADDED SWEETENERS
While Americans fall short on fruits and veggies, we’re overdoing it on sugar, consuming close to 20 teaspoons a day. Health authorities suggest capping added sugars at 6 teaspoons (equivalent to about 25 g) a day for women and 9 teaspoons (or about 36 g) for men. Challenge yourself to cut back on added sugar from sweetened yogurts, cereals and granola bars, as well as the usual suspects (soda, cookies, ice cream, cookies and other baked goods). You’ll appreciate the natural sweetness of fruit so much more when you cut unnecessary added sweeteners from your diet.
BE GOOD TO YOUR GUT
Many people are drawn to cleanses to reset their GI system, and these regular cleanses can have amazing benefits! While trying to flush out toxins, take measures to boost your gut health so it can do its job well.
A healthy gut is important for almost every aspect of wellness — from boosting your mood to helping you sleep, from weight management to preventing chronic diseases, the list goes on and on. To reboot your diet and reset your gut, remember to do a mild, food-based “reset cleanse” on a regular basis.
EMBRACE MILD, FOOD-BASED CLEANSES
Our team does a 3-week purification challenge twice a year, using some meal replacements, herbal supplements and easy-to-digest meals that are perfect for any part of the year. Check out more details about it here.
How’s your memory? Do you forget people’s names, can’t remember if you turned the stove off, forgot the wallet yet again!?
Don’t worry, you’re not alone. Memory decline can happen at any time in our lives, and for a variety of reasons. Your memory and brain work like the memory in your computer. Lots of information is taken in first, then connections are formed.
Your brain then creates specialized messages that are stored as memories in the appropriate “place,” so you can access them later. Stress, chemical changes, poor diet, lack of sleep, age all affect your ability access those “places” and remember things.
So, how to get those brain areas to work more efficiently so you can remember things better? Well, with my trusted herbal blends, of course! Here are 3 of my favorites:
REMEDY NO 1: GINSENG
-stimulates nervous system
-reduces mental fatigue
1 tsp, 1 cup of water
1x / day
REMEDY NO 2: SALVIA
-improves brain activity
2 tbsp, 1 cup of water
REMEDY NO #: GINGKO BILOBA
-improves blood flow
-blocks free radicals
-activates the brain
2 Tbsp, 1 cup of water
My clients keep asking me about the ketogenic diet and whether it is healthy.
More importantly, they (and I) want to know if you can do keto and still follow a plant-based, whole foods, vegan diet.
Here’s my take on the keto craze and a vegan version of a keto diet.
Anyone eating a plant whole foods diet with no white crap, sugars and junk will get into a mild ketogenic state
Intermittent fasting – can also put you in a mild ketosis state
13-16 hrs without solids
Exercise can help you achieve a mild ketogenic state
fat moves faster out when moving regularly
less free radicals = more longevity
These alternative remedies can be administered alongside necessary antibiotics as additional synergistic treatment.
Try one of the following 3 remedies, ideally one at a time. Check out the video below and the instructions in writing below the video:
Remedy No 1: ECHINACEA
-stimulate white blood cells
-has antibiotic effects
*How To Do It?
Add 2-3 drops of tincture into each ear 2-3 times per day
Remedy No 2: Onion
-antibacterial and antibiotic
*How To Do it?
Cut 1/3 of the onion and place it directly over the ear. Hold it in place with a cloth bandage for 15 mins. Add a hot pack over the onion to release the oils into the ear.
Remedy No 3: Tea Tree
– can shorten the duration
*How To Do It?
Mix 1 tsp of coconut oil and 1-2 drops of tea tree. Put it gently into the effected ear.
Change the cotton ball 2-3 times per day.
What have been your tried and true earache remedies? Let me know in the comments below the video.
We’ve all been there: a squeezy feeling in the pit of your stomach, and gas bubble that feels trapped and causing pain, a bloated stomach that makes you look 4 months pregnant (even the boys), the funny butterflies that are neither cute nor sexy.
What to do? If you’re feeling that combination of physical discomfort and emotional stress that manifests in discomfort, pain and distention on the belly, I got some herbal blends for you! Check out the video blog and the written list below the video!
Here are some of my favorite tummy soothers:
-aromatic and carminative bitter
-loved by kids & elders alike
-great for occasional gas and bloating
-relieves nausea and occasional heartburn
-soothes upset stomach and nausea
-supports sluggish digestion
-rekindles digestive fire and reduces gas/bloating
-smooth muscle of the digestive tract
-soothes the nerves & a nervous stomach
-maintains healthy gut flora
-keeps microbiome in balance
-stimulates digestive secretions
Struggling with dark spots on your face, shoulders, arms and back? This is a soothing and repairing remedy for people with dark spots due to hyperpigmentation caused by acne or small skin injuries.
This remedy also works great for those dark spots caused by shaving in the face, legs and bikini area.
Check out the video and written instructions below the video:
1. In a bowl, add aloe Use fresh aloe for better results
2. Add in cinnamon and lemon juice and mix well.
3. Using a Q-tip, apply on acne scars and dark spots. Keep it overnight.
Note: Use nightly for a month
**Caution- DO NOT apply on inflamed, broken skin. Patch test before use.
Struggling with back or body acne? Back acne is one of the most annoying skin conditions: most of us don’t notice until it’s become aggressive, it tends to be stubborn to treat, can leave long-term scars and make you feel less confident in your appearance.
Luckily, I’ve been using and recommending a remedy, so simple and accessible, you’re going to wonder why it isn’t more widely known. It just uses 3 ingredients that you can easily find your local markets and can be used as often as needed.
Check out the video below and of course the ingredients and process below the video:
2 TBSP of green tea leaves
3 TBSP Epson salt
10 drops of tea tree oil
Method: Acne bath
Mix together equal quantities of green tea and epsom salts, add in few drops of tea tree oil in it. Store it in a jar and use 2 tablespoons of this in your bath tub every time you soak. Wash your face too with it while you soak.
Struggling with sleepless, achy nights? Maybe you wake up in the middle of the night with cramps? Or perhaps you just can’t wind down after an overwhelming day?
This super easy DIY Magnesium Spray is a perfect compliment to your evening routine. Including lavender and magnesium, fight muscle cramps, exhaustion, spasms, fatigue and insomnia with this super easy remedy. RECIPE BELOW!
½ cup coconut oil
1 cap of magnesium
10 drops lavender oil
In a jar, add magnesium and coconut oil. Stir.
Add in lavender oil and mix again. Pour the solution in a spray bottle.
Spray it on your feet before bedtime. Massage and wear socks.
Children around the world seem to be getting diagnosed more and more with hyperactivity and impulsivity. It’s estimated that 6.4 million children have been diagnosed with ADHD in the U.S. With that diagnosis, often comes medication, but is there perhaps a natural option you can try first?
Some of the symptoms of ADHD and anxiety can be also seen in perfectly healthy children. Issues like acting out, Difficulty focusing, aggression, withdrawn attitude or academic struggles can be attributed to changes in the environment, diet or even lifestyle changes (like changing schools or a divorce in the family).
While parents should always, always, always consult their pediatrician when these and other symptoms arise, they can also help manage these with lifestyle changes like exercise, better eating habits, sufficient sleep, or even less screen time.
In addition, there are also safe and effective natural options to help with hyperactivity. It’s important to note, before giving any herbs or supplements to your child, be sure to discuss potential risks and benefits with your child’s doctor.
Here are the herbal ideas to consider:
Magnesium is incredibly important to overall health. It regulates sleep and can improve overall mood, it’s no wonder many ADHD children are found to be deficient in this mineral. Low levels of magnesium can cause irritability, short attention spans, and confusion. A magnesium supplement or a magnesium rich diet can be helpful for hyperactive children.
2. Ginkgo Biloba
This herb is known for it’s memory boosting capabilities and improving the ability to focus. Ginkgo biloba can also lower anxiety and help with depression. Children with hyperactivity or ADHD might find taking gingko biloba helps clear “brain fog” and focus on projects or school work more easily.
Another herb you’ve probably heard of is ginseng. It increases memory, concentration, and alertness, all of which can help someone diagnosed with ADHD. Gingsenosides are the key active ingredient that make ginseng such a beneficial natural remedy.
4. Gotu Kola
Also know as penny wort, this herb helps with depression while improving memory. It’s also helpful for alleviating the restlessness that’s common in ADHD and hyperactive kids. Gotu Kola can help combat short attention spans, anxiety, and depression as well.
Another herbal remedy commonly taken in tea form is chamomile. It’s a natural relaxant and is a gentle option. It can also aid in better sleep if taken before bed.
6. Valerian Root
This can be used as an effective sedative or sleep aid, but is not habit forming. Children need upwards of ten hours of sleep each night, and adequate sleep is helpful in lessoning the symptoms of ADHD. Valerian root has been used to treat insomnia and genuinely leads to better quality sleep. You can find this root in a powder form or as a tea.
Although catnip may cause you pet to behave widely, it’s another relaxant and sleep aid when it comes to hyperactivity. It’s safe for children and can lesson anxiety, nervousness, and insomnia. Steep catnip in a tea alone or combine it with chamomile and lime blossom for a relaxing blend.
8. Lemon Balm
Lemon balm is both antiviral and antibacterial. Just like the herbs mentioned above, it can be used to calm nerves. This can help to lessen fidgeting and other symptoms of hyperactivity or impulsivity.
9. Avena (wild oats)
Oats have a number of uses, and treating hyperactivity is one of them. Hyperactivity is a form of stress, and avena sativa can help to reduce stress and anxiety, lessoning behavioral symptoms of AHDS or hyperactivity.