I will now be hosting all of viagra *high raw, mostly vegan and very organic cleanses* with my business partner, the beautiful and talented Danielle Larson.

Our new name for our partnership is “Zuddha”. Zuddha means “cleansed, pure and simple” in sanscrit.

Dani and Sophie

Please visit our new page (www.zuddhagirls.com) and follow us on twitter–> zuddhagirls

also, please “like” our fan page on Facebook to stay in touch! –> Zuddha

We have also partnered with Yogaworks Tarzana (for those of you that live locally) and we now offer two free weeks of Yoga at their gorgeous studio along with the clenase! (no extra charge, just part of the program now to offer you better results!)

Thank you for your continued support! Keep living the healthy life you do and stay in touch! I’ll continue to write for this site as our Zuddha world grows and keep you in the loop Don’t worry, our yummy recipes will continue to show up! Bigger and BETTER!

Much love,

Sophie

——–> click here for VIDEO RECIPE!!! <———-

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!

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!

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!)

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!

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:

video

let me know your thoughts!

Crust:

raw chocolate cake!

• 1/2 C cacao powder
• 1/2 C carob powder
• 1/2 C ground raw almonds
• 1/3 C agave/honey
• 1/4 C cacao butter
• sea salt to taste

Filling:

• 2 C Cacao powder
• 1 1/2 C agave
• 1 C coconut butter (melt by placing in a warm/hot bowl of water)
• 1 tbsp lucuma powder

1. take all ingredients for the crust and mix in the food processor. Once they are combined, take the filling and push it into a pie/tart pan with your fingers. (the best kinds are the ones that have a removable bottom) Chill in the fridge for an hour or freezer for 30 minutes.

2. Mix the filling ingredients and add on top of the filling. Put back in the fridge or freezer for at least an hour. Viola!

You’ll never know (or anyone else) that this is completely gluten-free, vegan, dairy-free and HEALTHY for you! Cacao is the highest ranked antioxidant in the world!

*Top with raspberries, strawberries and/or nuts and drizzles of cacao! (an easy cacao topping is mixing cacao powder and agave with a spoon until it’s runny)

Recipe:

*8 oz Coconut Milk (coconut butter + filtered water) or Almond or Oat Milk (can buy boxed)
*2 Tablespoons Cacao Powder
*2 Teaspoons Cacao Nibs
*1 scoop (2 Tablespoons) Protein Powder of your choice (Raw, Brown Rice or Whey)
*2 drops of chocolate stevia concentrate
*2 drops of vanilla creme stevia concentrate
*handful or two of ice

Optional:

*maca powder- 1-2 teaspoons
*banana or dates (take out the pit!) for sweetener instead of or in addition to stevia
**toppings: buckwheat grawnola, goji berries, cacao nibs

Modern scientific research examining the Ganoderma (Reishi) mushrooms has revealed a variety of potential health benefits:

* anti-cancer properties

* immune system up-regulation

* liver-protecting properties

* antibacterial properties, antiviral properties and antifungal properties

* reducing radiation-induced damage

* reducing lower urinary tract symptoms

* increasing exercise endurance

* inhibitory effect on high blood pressure, due to ACE inhibitor properties.

* inhibitory effects on angiogenesis (via inhibition of VEGF), blood platelet creation, and fibrosis.

Healing Benefits of Maitake (from Wikipedia):

In 2009, a phase I/II human trial, conducted by Memorial Sloan–Kettering Cancer Center, showed Maitake could stimulate the immune systems of breast cancer patients.

In vitro research has also shown Maitake can stimulate immune system cells. An in vivo experiment showed that Maitake could stimulate both the innate immune system and adaptive immune system.

In 1997, the U.S. Food and Drug Administration (FDA) approved an Investigational New Drug Application for a portion of the mushroom.

Ways to get medicinal mushrooms into your daily regime:

• put the mushroom powder into a smoothie (my fave is inside a chocolate smoothie)
• put the mushroom powder into a dish that has mushrooms into it anyway (sneak it into a gravy or dressing)
• make a tea out of the powder

CHECK OUT THIS VIDEO ON MEDICINAL MUSHROOMS BY DAVID WOLFE!

I was once told that we could survive only off bee pollen and water because of it’s abundance in nutrients.

It is also incredibly high in folic acid, B vitamins, and nucleic acids, and is thought to help cure chronic digestive and autoimmune diseases. And women, listen up: not only has bee pollen been tapped to stimulate the production of eggs from ovaries, it also plays a role in preventing and treating such cancers as breast and uterine. In this case, a spoonful of bee pollen just might save your life.

“Bee pollen is often referred to as nature’s most complete food. Human consumption of bee pollen is praised in the Bible, other religious books, and ancient Chinese and Egyptian texts. It has long been prescribed by traditional health practitioners-including the fathers of Western medicine Hippocrates, Pliny the Elder, and Pythagoras-for its healing properties. Bee pollen rejuvenates your body, stimulates organs and glands, enhances vitality, and brings about a longer life span. Bee pollen’s ability to consistently and noticeably increase energy levels makes it a favorite substance among many world class athletes and those interested in sustaining and enhancing quality performance.” Steve Schecter N.D

Most of the time I blend a tablespoon of bee pollen into my fruit based smoothies. It creates a funny pasty taste that you may not like, so test it with different flavors. Sometime I’ll sprinkle it on top of a shake or salad instead of blending it, but lately I’ve been craving the pure taste and taking it by the spoonful!

Only Bee Pollen has the following:

* All 22 elements of the human system.

*All essential amino acids and is a complete protein.

* Vitamins A, B Complex series C, D, E, K and Rutin.

* 28 Minerals, Trace Mineral needed for good health.

* Enzymes and Co-Enzymes necessary for good digestion.

* No cholesterol.

Bee pollen is also fine to use while on a cleanse, used in a juice or as a supplement.