Raw Living
December 17th, 2010
Check out this new recipe to BLAST your energy levels without coffee or a redbull!
This is good for ANYONE and EVERYONE… moms, dads, nanny’s, and just about any person trying to get more energy and feel good…in a natural way! If you aren’t getting the sleep you wish you were, this is for you! Lots of superfoods and healing herbs will deeply satisfy your system so that you don’t need anything else. Give it a try and let me know how it goes!!!
make an epic Superfood Smoothie! Recipe:
1 tsp Tumeric (healing, antibacterial, anticancer)
1 tsp Holy Basil (stress relief, immune stimulator, powerful antioxidants/vitamins)
1 cup Kale (powerful superfood vegetable full of chlorophyll and nutrients!)
1 tsp Spirulina (protein, cleansing, B vitamins, happy food!)
1 Banana (frozen preferably, add more for sweetness)
1 tablespoon Hemp Protein (excellent source of vegetarian/vegan protein)
8 oz Coconut Milk (or almond/rice) (good source of healthy fats!)
Agave to taste
Ice to temp!
December 17th, 2010
Coconut juice is the thin liquid found in young coconuts; it is not coconut milk, which is squeezed from coconut meat. Coconut juice, more commonly called coconut water, has a mild flavor and is a clear liquid. Coconut juice provides various health benefits, as it is high in potassium and magnesium, promotes hydration and replacement of electrolytes, and can even be used as an intravenous fluid. (a common myth amongst health foodies is that it was used as a blood transfusion: this is NOT TRUE, but it could be used for hydration through IV if necessary)
Nutrients
Coconut juice has no cholesterol or fat, is low in carbohydrates and calories, and contains more electrolytes than other fruit and vegetable juices. It is full of various vitamins and minerals that are essential for the body, including copper, phosphorous, sulfur and vitamin C. Coconut juice also contains niacin, pantothenic acid, biotin, riboflavin, folic acid and thiamin. The juice helps carry these nutrients and oxygen to different cells and parts of the body, making it an important resource for nutrient absorption.
Natural Sports Drink
Coconut juice is an isotonic solution that naturally re-hydrates the body by replacing lost fluids and minerals after exercise, according the Department of Physiology at the University of Malaysia. Fresh young coconut juice provides better total body re-hydration and blood volume restoration compared to carbohydrate-electrolyte sports drinks and plain water. Additionally, due to its physical makeup, coconut water naturally restores plasma glucose in the body, making it beneficial for reducing nausea and upset stomach after intense exercise.
Supports Digestive Health
Coconut juice contains lauric acid, which the body converts into monolaurin, according to HomeRemediesWeb.com. Monolaurin has antiviral and antibacterial properties that help fight against intestinal worms, parasites, viruses and gastrointestinal tract infections. As an antibiotic, it can help fight intestinal worms, constipation, diarrhea and other common digestive problems.
One of my favorite brands is Amy and Brian’s Coconut Juice. I get it with pulp because I like the taste and coconut pulp/meat has great nutritional benefits. Honestly, the rest taste like cardboard (what they’re packaged in) and I only drink them if there’s no other option (O.N.E. Coconut is the best of those and actually tastes delicious. They have lots of options for athletes and even for KIDS! It’s one of the best things you can give your family! I keep one in my gym bag and diaper bag at all times!).
My son LOVES coconut water and calls it “coco”. He slurps it up and now I know I have to buy two coconuts when I buy one for myself because he will absolutely without a doubt drink the entire thing.
My absolute top choice though is to buy a REAL coconut and chop it open myself! (you have to be very careful doing this, I’ve cut myself pretty badly before and I’ve even been “trained”)
I drank coconut water almost every day for the first 2 months of breastfeeding, and now that my body is getting used to it I drink it when I’m feeling very dehydrated or tired. It’s a great natural energy boost too!!!
You can also use coconut water as a base in smoothies instead of a “mylk” or water. It makes the smoothie taste so refreshing and light. Check out our recipes section for smoothies made with coconut water!
December 14th, 2010
What are superfoods?
Superfood is a term sometimes used to describe food with high phytonutrient content that may provide health benefits as a result. For example, blueberries are often considered a superfood (or superfruit) because they contain significant amounts of antioxidants,, vitamin C, manganese, and dietary fiber. You don’t need specific foods for specific ailments. A healthy diet incorporating a variety of the following superfoods will help you maintain your weight, fight disease, and live longer. One thing they all have in common: Every superfood is going to be a ‘real’ (unprocessed) food, you don’t find fortified potato chips in the superfood category.
How can I use and incorporate superfoods in my daily life?
go to the grocery store and buy superfoods from the following list:
* Beans
* Blueberries
* Broccoli
* Oats
* Oranges
* Pumpkin
* Salmon
* Soy
* Spinach
* Tea (green or black)
* Tomatoes
* Walnuts
* Yogurt
if you click on the words above I offer other posts I’ve written with more info about the wonderful superfoods and also a few recipes to use them in!
other superfoods that you can buy at a health food store:
*maca *spirulina *goji berries *acai berry *tocos *hemp seeds *chia seeds *bee pollen
I add all of these into my smoothies at different times depending on what I’m needing that day.
And Finally, the Yummiest Superfood Yet … Dark Chocolate
New research has shown that dark chocolate is packed with antioxidants and can lower blood pressure. It’s recommended that you look for chocolate with 60% or higher cocoa content; the darker, the better! In addition, the darker it is, the lower the fat and sugar content. Now that’s my kind of health food!
here are two recipes using dark chocolate/cacao (chocolate in it’s most raw form):
1. Peppermint Patty (raw, vegan, gluten-free, superfood rich)
2. Chocolate Cake (raw, vegan, gluten-free, superfood rich)
Here’s an awesome breakfast I’ve been making lately–super filling and superfood rich!
Superfood Oats
Superfood Oats
*1 Cup Steelcut oats (follow instructions on the box)
*2 Tbsp flax seed or chia seed
*1 Tbsp maca powder
*1 Tbsp goji berries
*1/2 Organic Canned Pumpkin
*2 tbsp almond butter
*2 Tbsp Agave or Honey
*Cinnamon to taste
*Nutmeg to taste
1. follow instructions on box for cooking steelcut oats.
2. The last minute or so, add the pumpkin, maca, flax/chia seeds, goji berries and spices. Stir all ingredients until mixed.
3. After you take the oats off the heat, add the agave and almond butter and mix well. Save the rest in tuppaware containers for easy power breakfasts in the next few days!
December 10th, 2010
Maca is a plant with a radish-like root that is used as a food and for medicinal purposes. Although maca is unrelated to the ginseng family, it has been dubbed “Peruvian ginseng” because it is used as a folk remedy to increase stamina, energy, and sexual drive.
Maca improves both male and female hormone balance, supports the adrenals, increases stamina, helps with erectile dysfunction and increases sex-drive and fertility! I would start with a teaspoon a day in a smoothie and increase up to 4 teaspoons a day. Read on to read more details!!
Maca-an Adaptogen
In the 1930s, Russian scientists studying plant medicine coined the term adaptogen to refer to a plant that promoted non specific benefits to an organism while inducing NO negative side effects.
An adaptogen is a substance which raises the non-specific resistance in an organism. Adaptogens enable the body to enhance its power of resistance and adapt to external conditions. They work with the body’s natural rhythms to help rebuild weak immune systems, re-mineralize poorly nourished bodies, and increase energy and endurance.
The endocrine system is a collection of glands that produce chemical “messengers” called hormones essential for normal bodily functions. A wide variety of physiological processes are carried out unconsciously by these “messengers”. Once released they flow directly into the bloodstream and are transported to organs and tissues throughout the entire body.
Scientists and doctors are now finding maca to be one of the best natural ways to regulate and support endocrine health. This action regulates metabolism, energy levels, growth, sexual development and the sense of well being and attitude.
Thankfully, maca does not contain hormones itself. Instead it provides a unique set of nutrients that directly fuel the endocrine system and help the glands to produce vital hormones in precise dosages predetermined by one’s own body.
Sexual drive and fertility
According to folklore, ancient Incan warriors took maca before going off to battle to make them physically strong. However, they were later prohibited from taking it, in order to protect conquered women from their heightened libidos.
One study looked at the effect of 4 months treatment with maca tablets on semen quality in nine adult men. Treatment with maca resulted in increased seminal volume, sperm count, and sperm motility. A 12-week randomized controlled trial looked at 1,500 mg maca, 3,000 mg maca, or placebo. After 8 weeks, there was an improvement in sexual desire in the men taking maca.
So why does maca feel so good?
Personally, because I eat a primarily vegan diet, my body is somewhat low in iron and B vitamins. Although I eat as many plant based foods that contain iron and B vitamins, sometimes I need to take an iron and B vitamin supplement. I find that the days I have maca I don’t need to supplement with the vitamins (OR COFFEE!) because my body feels nourished. As an adaptogen, maca works broadly to contribute to overall well being. It nourishes and calms the nerves with calcium, phosphorus, vitamins B1 and B12 , and fatty acids, all of which work beneficially on the nervous system.
I would experiment, just like any other superfood or food, and try it each day for a few weeks and see how you feel. In my experience with maca, the best way to tell if it’s affecting you is to take it away after some time.
Maca comes in pill form or is ground into powder. I include maca powder in many of my own smoothies, and in those of my clients when they are doing a cleanse or raw-life experience.
*I would avoid maca if you are on birth control.
Here’s a video that includes some info about maca AND a recipe to use it in! (you can add it to anything, start with 1 tsp and work your way up!)
December 8th, 2010
I wrote this post is to share with you a basic overview of what I did to lose ALL my baby weight in just 3 months!
Keep in mind that every body is different and unique. Listen to your body, the signs it sends you. The take home message for diet is to eat for nutrients, not to worry so much about calories. If you eat nutrient dense foods, you will be full and satiated for longer.
I’m not saying calories don’t matter. They do. Calories in have to be less than calories out to lose weight. My point is that if you chose more nutrient-dense foods, your body will be more satiated and you won’t have as many cravings or be as hungry.
Diet: what did I eat?
lots of veggies!
Here’s what I do as far as eating goes. The proof is in the raw-pudding! Remember that when you’re breastfeeding, you need to get at least 500 extra calories per day to support your milk production and the health of your baby. Don’t worry, you burn it during breast feeding! (about 500 calories/day) The rule of thumb when you’re eating is to think about NUTRIENTS not just energy/calories. Ask yourself what NUTRIENTS are in your meal, not just putting empty calories into your body. For example, when reaching for a snack, don’t eat 5 rice crackers because they are low in calories, eat an apple and a handful of almonds because then you’re getting vitamins, fiber, protein and good fats. (and you’ll stay fuller longer!)
Some bullet points of what I’ve been doing in any given day:
*Every day I get some raw juice or smoothie. 4-5 days a week I get a green vegetable juice, and every single day I make a Super-Mommy-Power smoothie. I also have 1-2 coconut waters per day-I feel so dehydrated from breastfeeding that coconut water is really the only thing that quenches that thirst.
Here’s a recipe I make variations of just about every day:
Super-Mommy-Power Smoothie
- 1 Cup Almond, Rice or Hemp Milk/Coconut Water
- 2 teaspoons maca (excellent for energy and to balance crazy mommy hormones!)
- 1 tablespoon cacao powder (chocolate in it’s most raw form, super high in antioxidants!)
- 1 tablespoon coconut butter or almond butter (both have GOOD fats and are good for skin, nails, etc)
- 1 tablespoon coconut oil (speeds up metabolism) or flax oil (omega-3)
- 1 scoop raw protein powder (keeps me full for longer, no soy or whey)
- 1 banana (tip: after bananas get ripe, put them in Tupperware or a Ziploc in the freezer for easy smoothie access!)
- 2 teaspoons spirulina (blue-green algae, great for iron and protein)
- 1 tablespoon agave or 2 drops of chocolate stevia
- 1 handful of ice
top with goji berries and granola! (this smoothie also satisfies my cravings for sugar and chocolate… only this is all the right stuff!)
*once or twice a week I get animal protein. Free range, Hormone-Free, Organic steak or fish. I’m not much of a chicken/turkey person but I learned to really like steak during my pregnancy. I’ve always loved fish. I add greens and veggies to every meal. Make sure you get double the veggies vs quantity of protein. We eat sushi A LOT, but make sure if you’re going this route that you don’t just get rolls-lots of white rice/empty calories. Try and get some sushi or sashimi so you get more protein and less rice. Use the green lid soy sauce (lower in sodium) and don’t use a lot of that either! you only need a little bit, especially if the fish is fresh! I also always get a seaweed salad which is excellent for digestion, iron and calcium.
sprout salad with veggie buger
*I eat a huge spinach or mixed green salad for lunch almost every day-lots of sprouted seeds, nuts and beans to get as much protein as possible. I add a veggie burger to the salad also and use lots of flax oil and/or olive oil for the good fats. (tip: good fats get rid of bad fats, we NEED good fats for our brain and body functioning!)
*I always have snacks with me in the diaper bag or in my purse, I usually snack on 1 protein bar every day and some type of trail mix I make. My favorite blend is a trail mix with: cashews, goji berries, dark chocolate covered cacao nibs, soaked almonds, sprouted pumpkin seeds, sprouted sunflowers seeds.
I found during these months that I would get FAMISHED If i didn’t eat every 2-3 hours. If I waited more than 3 I thought I would die. DON’T get to this point! You are exerting so much energy taking care of the baby, nursing, etc… never mind if you get an exercise in TOO! Besides, when you let your blood sugar drop this low it does crazy things to your metabolism and your body goes into starvation-fat-protection mode, aka something you don’t want.
Exercise/Body/Fitness
The first 2 weeks I was very gentle with my body and focused on bonding with my baby.I was eating very healthy and nourishing foods and was wiped out from the surgery.
The 3rd and 4th week I got to WORK! I worked with a friend of mine who’s also a personal trainer twice a week to start building strength, but mostly to build my confidence. I was scared at first to do anything ab related (since I had a c-section) but he quickly and safely helped conquer this fear as well.
Each session I felt stronger and stronger. We mostly used resistance bands or exercises using my own body weight (like plank, pushups, yoga) so you don’t need a gym to lose weight! Here’s a great workout you can do at home in place of the training session I did.
Some people don’t think exercise makes a difference. What I know is that I feel better when I exercise than when I don’t, and I’m more mindful of the food I’m putting into my body when I do. Also, when you look at the calories in vs calories out rule, it means you have more wiggle room in the calories in. Works for me!
Here’s what my work-out/exercise schedule basically looked like:
Monday-walk outside with baby/hubby/doggy for 30 minutes, baby squats and baby abs (see pics below) for 10 minutes
Tuesday-30-45 min with my trainer, Trent (resistance bands, kettlebells, light weights, light cardio, ab work)
Wednesday- Yoga class 60-90 minutes
Thursday- 30-45 min with my trainer, Trent (resistance bands, kettlebells, light weights, light cardio, ab work)
Friday- off day, maybe some baby exercises while holding him and/or some stretching/yoga while watching tv
Saturday-walk outside with baby/hubby/doggy for 30 minutes, baby squats and baby abs for 10 minutes -or- Yoga class
Sunday-walk outside with baby/hubby/doggy for 30 minutes, baby squats and baby abs for 10 minutes
baby sit ups!
On the days I’d walk outside with Kai in the stroller I usually took the dog too. Sometimes my hubby would join. But those were days I set out with an intention to be out for 30 minutes for exercise, so I’d walk a little faster than a normal walk. On other days I still would walk the dog but I didn’t count it as exercise.
I also didn’t count walking around in general, carrying the car seat everywhere, carrying 3 bags around plus baby, cleaning, standing, etc. I considered all of this stuff bonus, plus it speeds up your metabolism to be active.
It’s been so much fun using Kai in my exercises, especially because he LOVES IT! (see pics and video to come!)
I’ve now lost ALL MY BABY WEIGHT, and it took 3 months! This
3 months post-pregnancy
is definitely something I wanted to share with you, since many moms are nervous it will take them a whole year to lose their weight. Some people say “give it a year, they were in your body for 9 months it should take that long to lose it.” I don’t agree. I definitely worked hard, but in my opinion, if you worked half as hard as I did you should lose your baby weight in 6 months, tops. I think a huge factor in my ability to jump back into a workout routine was that I exercised up until the last possible second in pregnancy, so my “off time” was only about 4-5 weeks total, not 9 months. If you ARE pregnant, check out my article about pregnancy and exercise. Thanks for reading and GOOD LUCK! let me know how it goes, share your stories with me!
November 23rd, 2010
This is an awesome video about this athletes story- huge healthy shift: eating a plant based diet.
Plant based diet is when a person gets the majority of their nutrients from plants (fruit, vegetables, seeds, nuts, crops)
Look at how great he looks, feels and how energetic he is! This is how I feel every day (when I eat mindfully). When I eat too many meat/dairy products, I feel weighed down and lethargic. It’s so important to notice how you feel and react to different foods! Every person is unique and there’s a perfect balance for each of us. It’s your job to start to tune in and really listen to what your body needs and DOESN’T need!
Here’s the video:
let me know your thoughts! 
November 17th, 2010
Hi Philosophie Lovers!
For the Holiday Season, I challenge you to stay HEALTHY and FIT versus pack on a new layer of warmth!
How you may ask?
With consistent help, advice, pointers and recipes of course! It’s so much easier to achieve your goals with a support system in place. We will also have a private Philosophie Holiday Health Challenge facebook group where we can all talk about challenges we face, exchange recipes and tips and converse about living the Philosophie lifestyle!
I will send out daily email tips, feedback, questions and advice along with NEVER BEFORE SEEN recipes, workouts and techniques exclusive to this program to aid in your weight loss vs weight gain!
If you sign up NOW (within the next 48 hours) your Challenge price will be $48. (after 48 hours it will be $75)
To commit to this Holiday Health Challenge and stay TRUE to your best self, email: Sophie@thephilosophie.com with the subject line: I COMMIT TO MY HEALTH!
Why wait til after New Years to drop that extra weight? Let’s all start 2011 feeling fresh, rejuvenated and LIGHTER than when the holidays began!
TO HEALTH AND BALANCE!
Sophie
*the only requirement is that you have a blender, access to fresh veggies and fruit and daily internet connection!
November 9th, 2010
Last weekend I was really craving a peppermint patty. I made my girlfriend pull into a (*gasp!) gas station to buy me one because I needed it so badly. I’m a big mint&chocolate person… my favorite flavor of ice cream is mint chocolate chip. I’m so glad there are a few great vegan brands out there now made with coconut milk or almond milk. I have yet to find a good substitute for peppermint patty’s though! I decided to get working in the kitchen, and here’s what I came up with! (inspired by a recipe by Kelly Keough)
Ingredients:
*1 1/2 cups extra virgin coconut oil, melted
*3/4 C hemp butter
*1/2 C ZSweet (see bottom of post)
*1 teaspoon peppermint extract
*3 drops of liquid stevia peppermint
*3 drops of liquid stevia chocolate
*1/4 C agave
*3/4 C vegan carob chips (melted) or powder
*1/2 C raw cacao nibs
FILLING
*1/2 C hemp butter
*1/4 C agave
*1/4 C powdered ZSweet
*2 drops of liquid stevia peppermint
Line mini cup cake tins with paper liners. Melt coconut oil by placing jar under hot water. when coconut oil turns to a liquid, pour the oil in medium bowl. Slowly whisk in hemp butter until smooth.
Whisk ZSweet into wet batter. Add in peppermint extract, liquid stevias, and agave one at a time and blend.
Slowly stir in the carob and cacao powder a spoonful at a time. Stir raw cacao nibs one at a time. Batter should run off the spoon easily, but not too runny.
To make the filling:
in a small bowl, mix together hemp butter and agave. 
Add ZSweet and Liquid stevia and mix. with two spoons, drop a small teaspoon full of filling into prepared paper liners.
Spoon a tablespoon full of prepared batter on top of the filling. Freeze for 15 minutes. Store in the freezer.
Yield: 50 candies
Score!!
My Hubby Loved them!!!!!!!!!!!!!
A fellow LA vegan chef, Kelly Keough, introduced me to ZSweet. This recipe was my first time experimenting with the calorie free sugar substitute, and to be honest I didn’t taste any difference. I am going to keep experimenting with it and let you know my thoughts! So far, so good!
October 24th, 2010
Hi lovely Philosophie readers! <3
Here are 5 Tips I gave to London’s delicious restaurant Insprial to start bringing more raw and vegan foods into your life. 
Sophie’s Top 5 tips for going raw-vegan
- Luckily, no matter where you live, anything is available now. Get a fun cookbook (or “uncook” book!) or DVD from the internet and get started!
- Begin slowly. Don’t take on too much. Cut things out one at a time, dairy seems to be the hardest for people. Start with just milk for example, supplementing with almond or rice milk. From there move to raw cheese, etc.
- Make sure if you are going vegan, it’s for the right reasons. I’ve heard plenty of people (especially in the Hollywood community) that “went vegan” to get “skinny” like celebrities. Then they end up gaining weight! You want to make choices that please you and make YOU happy, not just following trends blindly.
- Whichever new diet you take on, be sure to get enough green vegetables.
- Always know that we are ever evolving creatures and constantly going through phases. Be patient with yourself!! This is supposed to be enjoyable, not a punishment.
The full interview can be found on the Inspiral website, where I designed their new raw and vegan full menu! I wish they were closer!!! I miss their desserts BADLY 
(vegan tiramisu anyone!?! eek!) Full Interview: Click Here
October 17th, 2010
Now that it’s autumn, root vegetables are in season.
Here’s a yummy smoothie recipe using carrots and sweet potatoes, both of which are in season right now!
Autumn Smoothie Recipe
- 4 oz carrot juice (buy it organic pre-juiced or juice it at home if you have a juicer)
- 4 oz almond milk
- 3-5 pitted dates, depending on size
- ½ sweet potato, cut into cubes
- ½ avocado
- 1 tbsp coconut butter or ½ tbsp coconut oil
- 1 tbsp cinnamon
- 1 tbsp pumpkin pie spice
- handful of ice
- optional extra agave or stevia if more sweetness is desired
You can use this creamy, grounding smoothie as a meal replacement or as a hearty snack. It’s filling and fulfilling- because of all the nutrients.
Carrots have tons of vitamin A, which is great for the eyes (to adjust to light), skin and is a cancer preventative. Intake of foods such as carrots that are rich in carotenoids may be beneficial to blood sugar regulation. Research has suggested that physiological levels, as well as dietary intake, of carotenoids may be inversely associated with insulin resistance and high blood sugar levels.
Sweet potatoes are a rawkstar vegetable-amazing dietary fiber, vitamin A and C, iron and calcium! The numbers for the nutritional sweet potato speak for themselves: almost twice the recommended daily allowance of vitamin A, 42 percent of the recommendation for vitamin C, four times the RDA for beta carotene, and, when eaten with the skin, sweet potatoes have more fiber than oatmeal. All these benefits with only about 130 to 160 calories! Among root vegetables, sweet potatoes offer the lowest glycemic index rating. That’s because the sweet potato digests slowly, causing a gradual rise in blood sugar so you feel satisfied longer. It’s time to move sweet potatoes to the “good” carb list!!
Heather and I visiting Boston in the Fall!
