Sugar Challenge and some (healthy) sugar substitutes!

Spring Cleaning--Sugar Challenge!

Starting today, I am beginning a sugar challenge. My buddy, Erin from Well in LA has started the process and I am piggy backing on this escapade! As most of you know, I am 5 months pregnant. It's really easy to fall into the trap of eating poorly when pregnant because, "I'm getting fat anyway, why not indulge?" I truly do think it's fine once in a while, everything in moderation (including moderation!).  BUT, when growing a HUMAN LIFE--now is not the time to eat low-nutrient foods just for kicks. I've been hearing and reading about the way Jessica Simpson was eating during her pregnancy and it makes me want to throw up. Jessica shared, "Kraft mac and cheese with Lawry's seasoning salt is the breakfast for pregnant champions!!!" I couldn't eat that way if I tried! My body would dispute!! It IS difficult when you have certain cravings that are indeed intensifies when pregnant, but I'm here to support you! I'll post tricks, recipes and tips here.

Extreme doesn't work for me!

Many people have the wrong idea that people who consume a diet of exclusively raw foods or vegan are extremists who deprive themselves of all things delicious and decadent, namely sweets and desserts. It can’t be too much fun having a bowl of chopped broccoli for dessert, can it? Some assume that those who insisted that they did not eat sugar were lying, weird, or had no fun eating. After being raw for several months at a time and vegan for years, I now understand completely why people would give up processed sugars and I also understand how we can give it up without sacrificing the fun! Read on to learn about a healthy substitute for sugar, no matter what your needs are-from baking to a sweetening a smoothie.

Sugar-what's the big deal?

sugar

Over the last few years, there has been a worldwide explosion in the prevalence of Type 2 diabetes – the third leading cause of death in the US. Type 2 diabetes occurs where there is sufficient insulin, but when insulin receptors become less sensitive.

This insulin resistance is the common factor in a cluster of cardiovascular disease risk factors known as metabolic syndrome. 20% of adult Americans have it, and it affects up to 40% of those over 60.

Eating sugar shoots our blood sugar levels up and triggers a spike in the hormone insulin, which is needed to prep our cells to absorb the sugar. If there are no other nutrients to sustain our blood sugar level, it crashes as quickly as it rises — and we crave another hit. This is how sugar addiction begins.

Moreover, sugar floods us with pleasure by stimulating the release of the neurotransmitter serotonin, and probably other mood-elevating substances. Scientists report that eating chocolate initiates a brain response similar to falling in love.

And so our brains have learned over time to equate the taste of “sweet” with a rapid infusion of energy and pleasure — a good thing when food was hard-won and life a battle to survive. Even now when we eat sweet foods, special taste buds trigger enzymes that prime our brain to anticipate this extra boost. With a balanced diet and a healthy metabolism, a calorie–control mechanism kicks in after a few minutes to regulate the desire for more food, including the satiety hormone leptin. But with too much sugar, we eat and eat and can’t get satisfied.

Another big difference between prehistoric times and now is that sugar back then came solely from complex natural sources that had other nutritional qualities, such as fruit, honey, bark, and leaves. And because naturally sweet food is seasonal, ripening with the sun in the summer or growing almost exclusively in warm climates, it was relatively rare in past times.

Sugar Alternatives

What is glycemic index? GI only measures glucose, so numbers don't tell us the whole story; it isn't measuring calories or other substances that impact blood sugar like sucrose or fructose.

agave

Agave Nectar: this golden or dark brown liquid is derived from the blue agave plant. It's glycemic index (GI) is low-15. it contains slightly more calories than white sugar.  It's best in soft-textured foods such as smoothies, drinks, salad dressings, pies and cheesecake. Can also be used in breads, cakes and cookies. Substitute 2/3 cup agave nectar for 1 cup white sugar; in baking, reduce other liquid by about one-third.

Brown Rice Syrup: This dense liquid is made by fermenting brown rice with enzymes to convert starches to sugars. Thick, creamy texture, pale golden color and mild sweetness is reminiscent of butterscotch. It has a relatively low GI of 25. Same calories as sugar but only half as sweet, so you may need ot use more. This sweetener is best in soft textured dishes such as pie fillings, hot cereals, and sauces. Butter for crunchy items like granola or cookies versus baked goods because it makes them heavy and hard. Substitute 1 212 cups brown rice syrup for 1 cup sugar; reduce other liquid by 2 tablespoons.

Splenda: avoid this sweetener. Once it gets to the gut, sucralose goes largely unrecognized in the body as food — that’s why it has no calories. The majority of people don’t absorb a significant amount of Splenda in their small intestine — about 15% by some accounts. some side effects: Sucralose has been implicated as a possible migraine trigger.  Self-reported adverse reactions to Splenda or sucralose collected by the Sucralose Toxicity Information Center include skin rashes/flushing, panic-like agitation, dizziness and numbness, diarrhea, swelling, muscle aches, headaches, intestinal cramping, bladder issues, and stomach pain.

Organic granulated sugar: Unbleached, less processed granulated sugar cane. Not made from genetically modified sugar beets. Turbinado organic sugar ("raw sugar") is slightly browner, with larger crystals. Essentially the same calories and GI as white sugar, but retains some of the mineral-rich molasses. This is best in anything that uses regular sugar; similar texture and adds no color. Substitute 1:1 for regular sugar.

Stevia: Derived from a shrub; now available in leaf form (ground or whole leaf) and as a refined liquid or powder concentrate. Usually sold in the supplement section. The raw leaf is 60 times sweeter than sugar; in concentrated form, stevia is 150 to 300 times sweeter than sugar. In South America and Asia, people have used raw leaf stevia safely for centuries. with zero calories, it exerts no impact on insulin levels (some studies suggest stevia may help control insulin levels). Late last year the FDA granted "no objection" status to Cocoa-Cola and PepsiCo to use stevia based products in beverages. Ideal for sweetening tea, lemonade or other liquids. Lacks bulk so it's tricker for baking-works in cookies, granola and pies but not well in breads, cakes or anything where texture matters. In baking, replace 1 cup sugar with 1 teaspoon stevia powder (or liquid), plus 1/3 cup of a bulking agent such as egg whites, applesauce, mashed bananas, pumpkin puree, or yogurt; increase liquid by 2 tablespoon May add a bitter aftertaste so go easy!

Yacon Root Syrup: a specialty sweetener made from an Andean root which has many health-promoting qualities. It's rich in potassium, phosphorus, chromium, calcium, iron and other trace minerals. It contains a whole B complex profile and important antioxidants. The root can also be found in dried powder or snackable “chip” form. Has been shown to be helpful for diabetics with a neglible effect on insulin. It improves digestive health because of the Fructans (FOS) that allow the body to use yacon as a prebiotic "food" for the digestive tract. Similar in consistency to maple syrup.

Xylitol: white crystalline alcohol powder once commonly derived from birch bark, now mostly refined from corn, berries and plums. Similar in appearance and sweetness to white sugar. This sweetener doesn't metabolize as sugar, so has no effect on insulin levels. Contains 9 calories per teaspoon, about half that of sugar.  Shown to be effective in preventing tooth decay; may have positive effects on bone health. Note: EXTREMELY toxic to dogs. Xylitol dissolves easily in liquid; idea for beverages, smoothies, sauces and ice creams. Not suitable for yeast-based baked goods but works well in quick breads. A direct substitute for sugar. In recipes calling for high quantities, use equal parts xylitol and another natural sweetener to reduce xylitol's potential bloating or laxative effects.

Fresh Ripe Fruits from Your Kitchen: This is the simplest way to get some sweet flavor into your foods. Ripe bananas in particular are very sweet and are commonly used in smoothies and blended foods. You may also want to chop or rehydrate some fruits you may have dehydrated in your own kitchen, or purchased in bulk at the natural foods market. Feel free to experiment. I freeze bananas once they ripen and keep them in the freezer to pop into a smoothie when needed.

I challenge you to go even a week without processed sugars. You'll not only notice a difference in your energy levels, but you'll notice how addicted you actually are!! Explore these different options above and figure out what works for you and your body. 

Let me know how it goes, I am here to support you!

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Simple Steps to Let Go of Stress

Stress Less with Philosophie

Stress is pretty much unavoidable. Between traffic, busy schedules, and the many responsibilities that come along with the various roles each of us play from parent, spouse, business-owner or employee, it’s no wonder that we often find ourselves dealing with high levels of tension, either mentally, emotionally, or physically.

As natural as it is to feel this stress, if we allow it to become a constant in our lives, it can lead to a variety of negative effects including headaches, digestive trouble, elevated blood pressure, pain in muscles and joints, problems with sleep, fatigue, and mood disturbances. That doesn’t mean, however, that you’re doomed to suffer if you experience stress in your day-to-day life. Investing time in soothing and balancing practices can help you release the build-up of stress from your body and your mind.

There are tons of way to let stress go, and different people will find that some methods are more effective for them than others. If you find yourself struggling with stress on the regular, try out some of these simple stress-relieving practices to feel a greater sense of ease and peace in your daily life!

 

Sophie + Son

De-stress in the Kitchen

Cooking can be a wonderful way to relieve stress because it can help you focus your attention on something positive and nourishing. Many of the things that you do to prep a meal, snack, or treat involves some sort of repetitive process like chopping, stirring, or washing produce. These actions have a simple rhythm to them that can be soothing and almost meditative. Baking, in particular, is a great kitchen activity for releasing tension because the unique sensations of working with dough and batters with your hands can get you out of your head and back into your body very quickly. Not sure what to make? Try your hand at some delicious baked goods, like our Superfood Collagen + Cacao Date Nut Loaf Cake

Superfood Collagen + Cacao Date Nut Loaf Cake

Just Say "Om"

Developing a steady meditation practice is one of the very best things you can do to let go of stress in your life. It cultivates a deep inner peace and the ability to let distressing thoughts go instead of circling them obsessively. There are tons of different types of meditation practices, but even taking just a few minutes a day to sit quietly and focus on your breath can have dramatically positive impacts.

 

Spend Time with Friends

There are some people that always just leave you feeling refreshed and more positive and those are the people you want to spend time with when you start to feel the pressures of life building. Whether you choose to talk about what is troubling you, or you prefer to focus on what’s going on in their life, spending time with a grounded friend can help you get perspective on the issues that you’re struggling with.

 

Time with Friends Philosophie Image

 

 Have a Dance Party

This may sound like a silly suggestion, but I dare you to try it. Next time you’re feeling frustrated or overwhelmed, step away from the source of the stress for a few minutes, turn on your favorite beats, and rock out. It may not feel entirely natural at first, but if you allow yourself to connect with the music and really let your body express any pent up feelings through your movements, you just might find that you can completely turn your mood around in just a matter of minutes!

 

Get Out in Nature

Another thing that can help you get perspective is getting out of the hustle and in to nature. There’s something about the simplicity and beauty of the natural world that reminds us that our ultimate purpose in life is to simply be the best us we can be. All of the added stresses and strains of modern life feel far away when you’re out on a long hike or floating in the ocean’s waves, and that little bit of space can help make stressful situations seem much more manageable.

Sophie Jaffe at the beach

 

Drink Water

Drink your water! Our lives can be so full, chaotic, and beautiful that sometimes stress, fear, worry or anxiety arises because we aren’t caring for our physical needs. A big glass of cold water can be SO healing. We love ours with a little bit of sunshine. What about you?

Sunshine Drops

 

Strawberry Banana Green Smoothie

Strawberry Banana Green Smoothie

When your kiddos (or you!) are craving something sweet, but still want to sneak in some nutrients THIS is the smoothie you need. 


It’s loaded with a blend of coconut water giving it a touch of sweetness from the coconut, banana to make it thick promotes healthy digestion, greens, strawberries, and both Philosophie Berry Bliss (vitamin C + plant protein) and Green Dream (iron support, energy + plant protein)! Another plus about this drink is that it really alkaline's the system and it is incredibly cleansing for the system.


You can take away the banana for less sugar or add more to make it sweeter. You'll still get the beautiful benefits of all the superfoods and greens.

Green Superfood Smoothie

Gather This:

Heaping spoonfuls of Berry Bliss + Green Dream

Spoonful of Cosmic Elixir (collagen + adaptogens!)

1-2 tbsp Coconut Magic or coconut butter

8 oz coconut water 

Handful of strawberries (tip: keep the stems on for extra greens!)

Banana

Handful of greens (we used spinach)


Do This:

Combine all ingredients in a high-speed blender then pour into your favorite glass and top with bee pollen and a scoop of Culina yogurt alternative. ENJOY!

Strawberry Banana Green Superfood Smoothie

7 Health Goals to Set for Yourself This Year

Philosophie Superfoods

People often think an intention or resolution has to be a giant life change, but we believe in keeping things simple and setting attainable goals. Let’s start to think of this time as another opportunity to check in with ourselves and manifest our dream lives–one small, loving step at a time.


What did we accomplish last year? How did we feel defeated? What did we LEARN about ourselves? What do we want to take into the next chapter, and what do we want to leave behind?


Let this year be all about you and your authentic self. The very best YOU can be.

Cosmic Elixir + Tarot Cards

If you need a little inspiration for your health and wellbeing this year, we have you covered. We’re sharing 7 health goal examples to motivate you but your health is all about YOU. Find what works for you. Take the habits you’re doing already and ADD to them to more align with how you want to feel in life. Do the things that feel GOOD to you.


DRINK MORE WATER

Swapping out sugary, caffeinated, or alcoholic drinks for water is a great first step to better health. Elevate your water with Liquid Chlorophyll Sunshine Drops for better digestion, more energy and detoxification.


Philosophie Sunshine Drops

GET ENOUGH SLEEP

Sleep is SO important to our mind, body and soul and deep, restorative sleep should be an absolute non-negotiable but often gets pushed to the back of your mind. Sleep is connected to so much in our body including our eating habits. Studies have shown that those who are well-rested have better portion control and will select healthier food options than those who are sleep-deprived! READ THIS POST for our tips to better sleep!


CLEANSE & RESET YOUR SPACE

Clutter in your physical space can create clutter in your mind, making you unable to concentrate on the things that actually matter in the present moment instead you’re focusing on the chores that need to be done, the work piling up or that box downstairs that was yet to be put away. Magic happens as you clear out the clutter that has been weighing you down mentally, physically and emotionally.


TAKE TIME FOR SELF CARE

Make sure to put yourself first by practicing self-care. Doing so allows you to take intentional time away from stress so you can be more resilient when you’re facing challenges. Know what your boundaries are and set functional limits in order to operate at capacity in all of the areas of your life.


Tarot Cards & Self Care

GET TO KNOW WHAT WORKS FOR YOUR BODY - INTUITIVE EATING!

Listen to your body instead of all the nutrition noise because you can. Why let your power go to the diet industry when you are lucky enough to be able to give your body what it is truly craving on a spiritual and cellular level? READ THIS POST for our tips on clean eating and attaining more nourishment.


UNPLUG MORE

Putting away your phone or laptop isn’t just good for your mental health, it’s good for your physical health as well. Download our Digital Detox Guide with tips for your own digital detox including a letter from Sophie Jaffe, a meditation ritual, and 5-minute check-in practice.


EMBRACE AGING

Being able to embrace yourself will help you become stronger. Our #1 secret to aging gracefully? SUPERFOODS, of course! Beauty starts within and when you load your body up with nutrient-dense, high-vibrational SUPER foods, your body just loves them. Our superfood blends contain highly potent ingredients like reishi, spirulina, goji berry and collagen to support longevity, skin elasticity, and vitality.

Sophie Jaffe

Winter Wellness Rituals to THRIVE in the Cold

Sophie Jaffe Winter Rituals

Winter is the season of softness and pause. It kicks off with the holidays where we loosen up on our routine and rituals and take off time for the holidays, celebrations and indulgences. We're all about indulging with intention here at Philosophie but find it so important to invest in wellness rituals to THRIVE during the winter instead of letting it wear you down.

Implement some winter wellness rituals into your routine so you can be at your BEST during the winter season and be present to all the wonderful celebrations during this time of the year. Following these tips can help you keep your body, mind, and soul strong during the cold & winter season. 

STOCK UP ON YOUR FAVORITE SUPERFOODS AND GET FREE SHIPPING WHEN YOU SPEND $75+

 

Superfood Coffee for Energy

SIP ON YOUR FAVORITE LATTES & ELIXIRS

There's nothing like a warm coffee, superfood elixir, latte or tea to warm you up during the winter. Transform your daily coffee into a superfood coffee or blend up Cacao Magic or Berry Bliss with milk and a little honey for an instant superfood elixir. A hot beverage instantly allows us to unwind. If you’re not a coffee drinker, tea or hot cocoa are great alternatives to keep you toasty.

 

CARVE SOME TIME OUT OF EACH DAY FOR SELF LOVE

Even if it’s just five minutes, finding some time in your day for some winter self love & care will can instantly elevate your mood and self-image. The cold often strips skin of moisture and with the dropping temperature we are more susceptible to colds & flus. And with the less daytime hours many experience a seasonal depression so caring for your energy, mental wellbeing and self-care are needed.

Using a deep-moisturizing mask or Chrysalis Water are great ways to rectify scaly, sullen skin. Many skincare enthusiasts also recommend dry body brushing in the winter, to exfoliate the skin and to increase circulation.

 

Chrysalis Water Healing Mist

SLEEP, SLEEP & MORE SLEEP 

In winter, the days become shorter, and our bodies begin to crave a little more rest and relaxation. To avoid midwinter exhaustion, ensure you’re getting a good 7-9 hours of sleep per night. Ease your body to relaxation with chamomile tea and a spoonful of raw high vibrational, nutrient-dense honey.

 

GET FUN & FESTIVE IN THE KITCHEN

A favorite holiday tradition is baking with the family. Baking is a great way to practice following directions and build self-esteem. When a recipe is baked perfectly, you have achieved a great goal for your mental health. The best part is you get to enjoy the delicious warm food. Plus, who doesn’t want their home to smell like freshly baked cookies?

 

Cacao Walnut Vegan Brownies

MOVE YOUR BODY

Winter tends to bring out the worst in the couch potatoes among us: as soon as the weather drops, we’re in front of the TV refusing to budge. Unfortunately, that’s possibly the worst thing we could do for our bodies and minds in the winter.

Since we need endorphins all year round, we’ve got to keep up our exercise in the colder months. Whether it’s a crisp winter walk or a group yoga class done in the comfort of a studio (or even at home), getting your body moving is vital.

 

FIND THE THING THAT RELAXES YOU

It’s so important to keep sight of the strategies and habits which curb our stress levels in the winter. For you, stress release might mean writing in your journal, or listening to music, or taking a long stroll on the beach – whatever it takes to get your mind off everyday stresses.

 

EAT WITH LOVE & INTENTION

Just because it’s not summer anymore doesn’t mean you should let go of your balanced diet and intuitive eating. In fact, it’s perhaps even more critical in the winter to eat healthy and mindfully. To ward off all of those unwanted colds and flu, choose hearty, tummy-warming foods such as vegetable stew which will keep you satisfied and energized through lethargic winter days.

Remember to stay hydrated, too! To support your immune system further, you might also want to supplement your diet with a multivitamin, if you’re not taking one already.

 

What are your some of your favorite self-care tips in winter? Share yours with me in the comments below!

Summer HIIT Workout With Bodyweight

Sophie Jaffe workout

During these summer days when the weather is still gorgeously beautiful we love to get outside for a quick workout. Try out this 20 minute 4x4 workout - no equipment needed! Do these 4 toning and strengthening exercises for 1 minute each for a total of 4 rounds, capping off your HIIT sesh with a bonus round of push-ups. 


Moving the body helps to keep us mentally and physically strong, balanced and grounded. Remember to cool down with some yummy yoga stretches and then mix up a superfood smoothie using Philosophie superfoods! Try out this Blissful Berry Pineapple Smoothie for a post workout treat!

 

STOCK UP ON YOUR FAVORITE SUPERFOODS AND GET FREE SHIPPING WHEN YOU SPEND $75+


1) Jumping Jack Squats

Do as many as you can for 1 minute.

jumping squats sophie jaffe workout

 

2) Side Plank

Hold on each side for 10 seconds, then switch back and forth for a full minute. Build that strength from within. Lift your top leg and hold!

 

sophie jaffe side plank workout

 

3) Front Leg Lift Into Warrior 3

Extend your leg behind you, flexing the foot as if it's against an imaginary back wall. Repeat on both sides for 1 minute.

sophie jaffe leg lift workout

 

4) Side Lunges

Alternate your feet for these lunges. Go for 12 on each leg!

sophie jaffe side lunges workout

 

Bonus 

Push Ups – do as many as you can do for 1 minute. 

sophie jaffe pushups

 

Cool down + stretch. 

Starting in Child's Pose, flow through some yoga asanas on your own to stretch out your joints and muscles. 

5 Benefits of Chlorophyll

chlorophyll water

It’s no secret that keeping your body well-hydrated does wonders for your overall health and wellbeing. It keeps us well-balanced and overflowing with energy. When you harness the power of plants you provide your body with vibrant skin, optimal digestion, a strong gut, and immunity.


Liquid chlorophyll is a fantastic detoxification and energizing supplement for the body and can help reset the system to get it back on track. Chlorophyll cleanses your system, boosts your energy, and hydrates and by adding fresh lemon juice with some mint you’re making a drink that tastes great and totally hydrates and boosts your body. If you’re someone who isn’t a big fan of the taste of chlorophyll, sneaking a few drops into your morning smoothie is an excellent way to get all the benefits of chlorophyll.


Our Sunshine Drops with liquid chlorophyll & mint essential oils help to eliminate harmful bacteria from the body, hydrates the skin, boosts your energy and ignites your senses!

green water

Here are 5 benefits of chlorophyll:

Helps with Hunger and Cravings

The best you can do for your body is to focus on a nourished, well-balanced diet and physical activity. There have been studies that compounds containing chlorophyll can help to suppress hunger and therefore, support weight loss.  


Changes Your Body Odor

Chlorophyll is good for the body from the inside out. Body odor is caused, not by sweat itself, but by the bacteria on your skin that feed on the sweat. When you consume chlorophyll, you are flooding your body with the molecule. The chlorophyll then binds to the compounds that would otherwise feed bacteria and cause bad odors.


Supports Cleansing & Detoxifying

We are CONSTANTLY taking on external & environmental pollutants like toxic metals. Chlorophyll has been shown to bind with toxic metals to lessen absorption. Chlorophyll has also been shown to support the liver’s natural ability to remove toxins and waste from the body, which is known as detoxification.

girls with chlorophyll water


Relieves Systemic Redness and Swelling

Traditional medicine has long used green leaves for infections. Modern approaches with limited effectiveness and a list of side effects, natural remedies are back in the spotlight. Studies have found that consuming your greens help reduce swelling and redness in the body.


Helps with Skin Health

Chlorophyll is rich in vitamins A, C, E, and K, which all play an important role in the radiance, rejuvenation and vitality of your skin.

sunflowers & green chlorophyll water

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