How to Create the Best Diet for YOUR Body

Reposted from Livestrong

 

Paleo. Mediterranean. 80/10/10. Raw, vegan, gluten-free. With so many different diet options out there, figuring out which one is best for you can be overwhelming.

Proponents of each diet will say that their nutritional program is the very best one, but the reality is that everyone's body is unique and that no single diet could possibly be a perfect fit for everyone.

The ideal diet for you is one that eliminates foods to which you have a sensitivity or allergy, and also includes a range of nutritious foods that suit your tastes, lifestyle and health needs. By figuring out which foods you should avoid and which ones to keep, you'll be able to create a personalized program that will be a sustainable lifestyle instead of a passing fad.

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Step 1: Elimination Diet
The first step to determining the best diet for you is to find out which foods you should avoid, and following an elimination diet is one way to find out if certain foods are not compatible with your unique digestive system.

A whole range of health issues can be the result of food intolerances, and individuals often don't realize what the cause is until the culprit is removed. The elimination diet is basically a research project on how different foods affect your body and the way you feel.

The elimination diet begins with a very simple meal plan that is repeated daily for three to four weeks. The foods in this meal plan are restricted to fresh, whole, unprocessed foods that typically are easy for the body to digest and are free of toxins or additives.

There are numerous online resources that explain the specific restrictions of the elimination diet, but most resources will recommend eliminating gluten, dairy, soy, eggs, corn, pork, beef, chicken, beans, lentils, coffee, citrus fruits, nuts and nightshade vegetables.

If there are any items on the list of your approved foods to which you think you may have a sensitivity or allergy, be sure to eliminate those items as well for the initial phase of the diet. It's important to note that even though some people do lose weight while following an elimination diet, the purpose of this diet is to discover food sensitivities, not weight loss. 

After the initial phase, you reintroduce food groups that had been previously eliminated. As you begin to consume new food groups, you'll notice how they impact your body and the way you feel. Be sure to keep a food journal to make connections between any new symptoms, both physical and emotional, immediately following and up to several days after consumption of a previously eliminated food.

If you start to have any negative reactions within the few days following the reintroduction of a new food group, you most likely have a sensitivity or intolerance to that food group and may want to consider permanently eliminating it from your diet.

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Step 2: Determining Which Foods Make You Feel Your Best
Once you've figured out which foods you want to avoid, you can more easily determine which foods should form the foundation of your diet.

Typology-based systems, such as Dr. Peter D'Adamo's blood-type profiles and Ayurveda's dosha profiles, may also be helpful in determining which foods are right for you.

Dr. D'Adamo's research in anthropology, medicine and genetics led him to develop a system in which the style of diet and exercise that people should follow is determined by their blood type.

For example, blood type O people achieve the best state of health with intense physical exercise, lots of animal protein and less dairy and grains, while blood type A people are better suited for meditative exercises like yoga or tai chi and thrive on organic plant-based diets.

Ayurveda is a holistic health system that was developed in India roughly 5,000 years ago and classifies individuals into constitutional types, or "doshas," based on physiological characteristics.

There are three doshas (or set of characteristics): Vata, Pitta and Kapha, and everyone can be identified as predominantly one or some combination of these.

Health is achieved when individuals find a balance of all three dosha energies, and dosha-based diets are intended to pacify the dosha that presents itself most dominantly while allowing the other doshas to come forward.

For example, Vatas are typically small, thin and restless or hyperactive. They're encouraged to follow a Vata-pacifying diet, which includes warm, rich and oily foods with sweet, salty and sour tastes and excludes cold, raw, pungent and bitter foods.

Pittas tend to have medium to strong builds and intense dispositions. A diet that pacifies Pitta energy favors sweet, bitter and astringent tastes, while eschewing foods that are pungent, salty or sour.

Kaphas tend to have the largest physical builds and calm, reflective personalities. The diet recommended for Kaphas is made up of light, dry, spicy foods with little to no sweet, salty or oily foods.

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Step 3: Creating a Personalized Diet Plan
Now you can create a diet that works for your body: For example, if you are a Vata whose elimination diet revealed that too much meat makes you feel heavy and sluggish, you might want to follow a flexitarian diet, which is made up of fruits, vegetables, whole grains and vegetarian forms of protein like beans, peas, nuts, seeds and eggs.

If you have type O blood with a sensitivity to dairy, you may want to consider a Paleo diet that is high in protein, low in carbohydrates and eliminates dairy, grains, legumes and refined or processed foods.

Ultimately, any dietary plan you choose should make you feel good and be sustainable over time. Instead of trying to fit yourself into a single diet plan, try combining elements you like from a variety of different diets or adjusting aspects of specific regimens to meet your needs.

Include vegetables with a variety of colors, and be sure that you are getting a good balance of nutrients -- including enough protein, carbohydrates and fats to support your dietary needs -- and you will have created a healthy, enjoyable diet plan that is tailored just for you.

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Do you follow a specific diet, such as Paleo or flexitarian? Or do you pick and choose guidelines from different types of diets? Do you find it difficult to follow a particular diet in the long term? Let us know your thoughts on Facebook with #myphilosophie! 
 

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Heart of the Week: Waldorf Schools

I love Kai’s Waldorf School so much! We actually moved to our new beautiful home in Culver City last fall from the Valley just so that he could attend. Since Kai was in utero, I've been slightly stalking Waldorf schools. I would go online, research, and dream. The cost for Waldorf schools is typically between $20-30k per year, which is not a real option for our family. I filled out financial aid forms and never turned them in, dreaming on my own, slowly planting the seeds.

When Kai was 5, I went to the local kindergarten near our school in the Valley for a tour and went through all the motions of meeting the teachers, touring the classrooms, etc. I was crying the entire time. The school didn't feel right. Everything inside of me felt like screaming. I knew Kai would be amazing anywhere and survive, but I know he's meant to thrive. I then found out via a close friend about a Waldorf school on the Westside, that is *FREE*. It's a LAUSD public charter school, specializing in WALDORF! I couldn't believe my ears. Adi and I immediately went for a tour and applied, putting our names down for a lottery. That was last February. In June, they called to let us know they were opening a new kinder class and asked if we wanted Kai to be included. I snatched up the spot immediately and cried tears of gratitude.

The school was over an hour and 15 minutes each direction so we moved in the fall. My heart is so complete. With their vibrant gardens and outdoor play area, baskets of wooden toys, and rows of books, they’re incredible at promoting creativity and encouraging active, hands-on learning.

At Waldorf, the kids sing songs, tell stories, do dramatic performances, and memorize fun rhymes and verses! I like that the teachers also pair language arts and music with specific movements, games, and patterns to boost coordination, concentration, and support different types of learners.

They weave math organically throughout the day with fun activities so that the kids learn to love it at an early age and really see its value! Kai and his class play with shells, stones, and beans to learn patterns of organization and also get to design necklaces, finger knit, sew, and count with circle games.

And of course, art is huge at Waldorf. Kai absolutely loves drawing and watercolor painting time! They also offer modeling with BEESWAX. (What other school does that?!)

As I mentioned earlier, gardening and the outdoors is integral to the Waldorf curriculum and serves as a beautiful intro into the science world. As a zero waste school (where EVERYTHING is reusable!), they cultivate an early appreciation for nature and teach the kids that the world is innately good and needs us all to work together to protect and support it. This has helped ME be less wasteful and more mindful of every single thing we use and don't use in our home.

Leo will go there as well in the fall as a T-K student, and the school goes until 8th grade. I feel so content and at peace. When I pick Kai up in the afternoon, he’s always bursting with excitement to tell me what he did that day – I couldn’t ask for more in a school.

If you have any interest in learning more, I encourage you to look into Waldorf-inspired preschools/schools in your area. You'd be surprised how many schools there are (or even after school activities with a similar theme). Please feel free to ask any and all questions – I hope this helps!

I'd love to hear what you do as mamas + papas to give your kiddies the best education possible! Please share with me on Facebook with #MyPhilosophie! 

Green Dream Cauliflower Smoothie Bowl Recipe

I loved how dreamy + nutritious last month's Cacao Magic Cauliflower Smoothie Bowl was, so this week I decided to whip up a Green Dream rendition. I also decided that I wanted this one to be super coconutty, so I added a cup of coconut milk, shredded coconut, AND Coconut Dream–one of our luscious coco butters supercharged with the detoxifying powers of Green Dream

And it did not disappoint! I recommend creating this oh-so-yummy bowl when you're looking for an ultra nutritious breakfast or when you know that you'll be eating out later in the day and want to ensure your bod is super happy + nourished. 

 Gather This:

Do This:

Blend all ingredients in a high-speed blender. Top with cacao nibs, hemp seeds, bee pollen, shredded coconut, and sliced berries and bananas! 

What veggies do you like to sneak into your smoothies or smoothie bowls? Let me know on Twitter with #MyPhilosophie!

3 Dreamy Philosophie x Cafe Gratitude Brunch Recipes

Last month, we teamed up with Cafe Gratitude and had the most magical brunch that I’m still in awe over. I’m pretty positive the Acai Berry Bliss Parfaits were made of unicorn poo (aka: Berry Bliss, wild berries, frozen acai, gluten-free granola, and pure love!).

I’ve been going to Cafe Gratitude for 9 years, when the only location was in San Francisco. I would visit my older sister when she lived there and take a public transportation adventure through the city to get there.

When they came to LA, I burst with excitement. I’ve probably been to the Larchmont location 500 times. It’s been a huge part of my world for a decade, and now I’m collaborating with them in the most dreamy of ways!

And now I’d love for you, my ever expanding Philosophie family + community, to try this trio of beautiful brunch superfood recipes created by Cafe Gratitude’s Chef Dreux Eliis.

Acai Berry Bliss Parfait

For the Berry Bliss Coconut Yogurt:

Gather This:

Do This:

Mix together in a bowl.

For the Parfait:

Gather This:

  • 1 teaspoon Berry Bliss Superfood + Protein Blend and 3 goji berries (topping)
  • 2 tablespoons granola
  • 1 RS mixed berries
  • 1 GS acai
  • 1 RS mixed berries
  • 1 GS Berry Bliss Coconut Yogurt
  • 2 tablespoons granola
  • 2 tablespoons Berry Bliss Coconut Yogurt

Do This:

Layer it up, starting from the bottom of the ingredient list and working your way up. Garnish with the Berry Bliss and 3 goji berries.

Green Dream Chopped Salad

Gather This:

  • 1 teaspoon olive oil
  • 1/4 teaspoon garlic, chopped
  • 1 pinch salt
  • 1/2 cup blanched broccolini
  • 2 pieces blackened tempeh, rough chopped
  • 1 RS sun-dried tomato and olive tapenade
  • 1 cup chopped romaine
  • 1 cup chopped massaged kale mix
  • 1/2 teaspoon smoked salt
  • 2 ounces ramekin escabeche, chopped
  • 1 ounce ramekin toasted pistachios, chopped
  • 1/2 ounce Lucky Vinaigrette, mixed with 1 teaspoon Green Dream Superfood + Protein Blend
  • 1 PS cashew mozzarella
  • 1 teaspoon gremolata
  • 1/2 teaspoon Green Dream Superfood + Protein Blend

Do This:

Saute the olive oil, garlic, salt, and broccolini. After heating well, add the tempeh and tapenade. Transfer to a bowl and toss together with the romaine, kale mix, smoked salt, escabeche, pistachios, and vinaigrette. Garnish with the mozzarella and gremolata and dust the plate with the Green Dream.

Cacao Magic Buckwheat Pancakes

Gather This:

  • 4 ounces Cacao Magic Buckwheat Pancake Batter
  • 1 ounce maple syrup, swirled
  • 1/2 ounce maple syrup, on pancake
  • 1 teaspoon bee pollen
  • 1 half banana, sliced
  • 1 tablespoon almond butter
  • 1 teaspoon shredded coconut
  • 1 ounce chocolate sauce

Do This:

Grill the batter on a flat top. Transfer the pancake t’o a plate, add ½ ounce of maple syrup, and then swirl 1 ounce of maple syrup on top. Garnish with the bee pollen, banana, almond butter, coconut, and chocolate sauce in stripes.

I can’t wait to see your gorgeous brunch pics! Please share them with me on Instagram with #MyPhilosophie + #PhilosophieSuperfoods!  

A 10 Minute Yoga Flow to Put A Spring In Your Step

Today is the first day of spring!!!
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There are so many beautiful ways to open and welcome this revitalizing season of transformation + growth. I encourage you all to:
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1) Set spring intentions by asking what you want to bring into this new season. Envision the miracles + magic you want to manifest and invite them to unfold. 
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2) Release old energy and anything that is no longer bringing light, joy, and radiant energy into your life. Spring's a wonderful time to recognize a mindset, habit, or relationships that is no longer serving you and to let it go.
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3) Rejuvenate your body with a 5 or 14 day spring cleanse! We'll help guide you on a gentle, food-based cleanse that detoxifies and energizes your body. 
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4) Put a spring in your step by moving your bod to this easy, energy-boosting 10 minute flow:
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How are you welcoming in the new spring season? Share with us on Twitter with #MyPhilosophie? 

Superfood Shamrock Shake Recipe

Fuel up for your St. Patty's Day shenanigans with this Superfood Shamrock Shake!

A serving of our Green Dream Superfood + Protein Blend, along with a handful of spinach or kale, gives this detoxifying drink its vibrant green color. Then the 'nanas, cashew butter, and Coconut Dream make it plenty filling + SUPERB as a sunrise smoothie!

And what would a shamrock shake be without that fresh minty flavor? We double up on this magical ingredient by adding a drop of peppermint extract (it's powerful stuff) and mint leaves.

Last not but not least, top with coconut flakes and a sprinkling of bee pollen "gold" for you and your favorite little leprechaun friend to enjoy! 

Gather This:

  • 8 ounces canned coconut milk, refrigerated for 30 minutes prior
  • handful fresh mint leaves
  • 1 drop peppermint extract
  • 1 tablespoon Coconut Dream Coconut Butter
  • 1 tablespoon Green Dream Superfood + Protein Blend
  • 1 tablespoon cashew butter
  • 1/2 cup spinach or kale
  • 2 frozen bananas
  • 1 tablespoon unsweetened coconut flakes for topping
  • 1 teaspoon bee pollen for topping 

Do This:

Add all ingredients to a high-powered blender and blend on high until smooth and creamy. Pour into your favorite glass, garnish with coconut flakes and bee pollen! 

Is there shenanigans in your kitchen? Share your #GreenDream creations with us on Instagram with #MyPhilosophie!

Sophie's 6 Dinner Recipes for March

Have you ever heard that funny saying that March comes “in like a lion and out like a lamb”?

Since the weather often stays pretty chilly, I wanted to create plenty of grounding, warming dishes like Smoky Sweet Potato Soup and Roasted Spaghetti Squash and then close out the month with a lighter Quinoa Salad to embrace the Spring Equinox. 

I hope you keep up the home cooking + join me in creating these 6 wholesome, supercharged and super flavorful dinners for March!


Smoky Sweet Potato Soup


Gather This:

  • 4 tablespoons extra virgin olive oil
  • 4 garlic cloves, chopped
  • 1 organic green apple, de-seeded and chopped
  • 2 stalks of celery, chopped
  • 2 pounds of sweet potatoes, chopped
  • 1 tablespoon smoked paprika
  • 6 cups of chicken stock
  • 1 medium canned chipotle chile in adobo sauce
  • 1 teaspoon Cacao Magic Superfood + Protein Blend
  • salt + pepper
  • shaved parmesan (optional)

Do This:

Combine garlic and onion with EVOO and cook for 5 minutes, stirring often. Add in all of the other ingredients and turn the temperature up to high, until it begins to boil. Let it boil for 10 minutes, cover, and then turn to medium-low for another 25 minutes. Once everything is softened, turn off the oven, and add an immersion blender to blend until smooth and creamy! (You can also carefully pour into your regular blender as well if you don't have an emersion) Top with shaved parmesan, if you like!


Roasted Spaghetti Squash


Gather This:

  • 1 spaghetti squash
  • 1 jar of your favorite marinara (I love Rao’s!) or Green Dream Pesto
  • ground turkey or meat addition (optional)
  • Spoonful of extra virgin olive oil
  • salt + pepper

Do This:

Slice spaghetti squash in half, lengthwise. Scoop out the inside, drizzle EVOO on top, and roast in the oven on 400 degrees for 55 minutes.

Once the squash is soft, use a fork and scrape out the insides and watch as the squash takes on a spaghetti-like texture. Combine with your favorite sauce, add in meat if you are using it, and top with salt and pepper.

 

Cauliflower Steaks


Gather This:

  • 1 large head of cauliflower
  • Your favorite sauce (like our Green Dream Pesto) or chopped herbs
  • spoonful of extra virgin olive oil
  • salt + pepper

Do This:

Preheat oven to 425 degrees. Cut off stems and leaves from the cauliflower and slice like you would a piece of bread, in 1-inch sections. Drizzle extra virgin olive oil, salt + pepper, and roast for 30 minutes. Add your favorite sauce or chopped herbs.

Black Bean Enchilada Bake


Gather This:

  • 2 bags of Siete Foods Tortilla Chips
  • 1 can of black beans
  • 1 can of fire roasted tomatoes
  • 1 bag of blackened corn
  • 1 jar of salsa
  • 1 bag of organic spinach
  • ½ of onion, chopped
  • ½ cup cilantro, chopped
  • 1 avocado, sliced
  • 1 can diced green chillies
  • 2 large jars of enchilada sauce
  • 1 teaspoon Cacao Magic Superfood + Protein Blend
  • cheese (or vegan cheese) of your choice

Do This:

Preheat oven to 400 degrees. Put some olive oil on the bottom of a large rectangular pan to grease it. Cover the bottom of the pan with the enchilada sauce. Then layer the grain-free (or corn!) Siete Tortilla chips on top of the sauce. Sprinkle chopped onion, corn, tomatoes, spinach, green chiles, black beans, ½ of the jar of salsa, and salt + pepper. Then layer another round of chips, follow with the above items until the ingredients are used up, stacking the layers. It should be about 2 layers! Top with cheese of your choice, sprinkle on the Cacao Magic Superfood + Protein Blend, and bake for 30 minutes. Top with cilantro + avocado to finish!


Prawn, Sun-dried Tomato, and Artichoke Salad


Gather This:

  • ½ pound wild prawns (optional)
  • 1 jar of artichoke hearts
  • 1 package sun-dried tomatoes
  • 1 head of organic butter lettuce
  • 1 red onion, chopped
  • feta cheese (optional)
  • 1 bunch of parsley
  • 1 lemon, juiced
  • 1 teaspoon Green Bee Honey
  • 4 tablespoons extra virgin olive oil
  • salt + pepper

Do This:

Grill shrimp for 5 minutes on medium heat. Chop lettuce, onion, artichoke hearts, sun-dried tomatoes, parsley, and combine all ingredients. In another bowl, whisk together the lemon juice, Green Bee Honey, EVOO, and salt + pepper. Drizzle over the salad and top with grilled shrimp and crumbled feta.


Chicken + Red Apple Quinoa Salad


Gather This:

  • 2 cups of quinoa
  • 4 cups of chicken broth
  • 2 organic chicken breasts, shredded (optional)
  • 1 chopped red apple
  • 1 cup chopped walnuts
  • 1 cup cranberries
  • ¼ cup crumbled blue cheese
  • 3 tablespoons extra virgin olive oil
  • 1  teaspoon Berry Bee Honey
  • salt + pepper

Do This:

Cook quinoa according to package directions. I love cooking it in chicken or veggie broth, instead of water, for added flavor! Shred the chicken breast and chop the apple, walnuts and cranberries. Combine all ingredients. In another bowl, whisk the EVOO with the honey, salt, and pepper. Drizzle the dressing over the salad and top with crumbled blue cheese.

 

I'd love to see your supercharged dinners this month! Please share them with me on Instagram with #MyPhilosophie!